Create a Healthier Lifestyle

The sure-fire way to lose weight and keep it off, and improve your general health, is to adopt a healthy lifestyle over the long term. A lifestyle that promotes healthy habits, including keeping your home organized, planning meals a week at a time, shopping smarter, and getting more—and better—sleep can help you stay focused on your weight-loss goals and keep you motivated to reach them.

Organize Your Home.
Whether you’re cooking a healthy homemade meal, working out in your living room, or squeezing more fitness in by speed-cleaning your house, what happens at home affects your commitment to losing weight. A disorganized home can interfere with achieving your goals, and it can lead to getting poor-quality sleep, succumbing to emotional eating, and skipping workouts. By keeping your home organized, you’ll be better able to stay focused, maintain a positive outlook, and improve your mental and physical well-being. Assess the mess in your home by going through every room and decide what needs to be dealt with or trashed, and then figure out a way to keep it organized permanently.

Shop Healthy.
It’s a common misconception that eating healthy costs more money. While some healthy foods can be pricey, the reality is that when you stop buying junk foods and replace them with high-quality nutritious foods, your grocery dollars will go farther (and you’ll ultimately save on those doctor bills, too). Help cut costs by creating a weekly meal plan of the breakfast, lunch, and dinner recipes, as well as snacks, you’d like to make, and then tally up the ingredients you’ll need and prepare a shopping list. Stick to your list when you grocery shop.

Cook Meals in Advance.
If a busy schedule is keeping you from cooking most of your meals at home, knowing that there is already something healthy in the fridge or freezer that you can simply reheat will keep you from resorting to fast food or other unhealthy dining options. To help take the stress out of the kitchen, cook a few meals in advance each week to serve midweek or later. Soups, casseroles, and stews made with lean protein and plenty of vegetables, as well as recipes made with brown rice and whole-wheat pasta, are just a few examples of dishes that can be made ahead and refrigerated or frozen.

Make Mealtime Matter.
You might be surprised to learn that taking the time to savor your meals can actually aid your weight-loss. When you sit down to enjoy what you’re eating, thinking about every bite, you’ll feel more satisfied and eat less. Furthermore, studies suggest that eating nutritious meals at an actual dining table is good not only for your physical health but also for your mental health, and that goes for both adults and children.

Eat Healthy Snacks, Wherever You Are.
Regular midmorning and midafternoon snacking can seem like a challenge, particularly when you’re on the go. But with some planning and preparation, you can put together a healthy assortment of snacks to help curb your hunger and prevent cravings—wherever you are. Invest in an inexpensive, lightweight, reusable lunch bag that you can stock with small zip-seal bags When you’re hungry, reach for healthy choices instead of munching on sugary, salty, high-fat, empty-calorie snacks. Strategic snacking helps prevent the swings in blood sugar that can cause cravings that lead to overeating.

Make Exercise a Priority.
Regular exercise can help keep your metabolism revved so you lose weight faster. In addition, exercise can also help prevent the onset of diseases. Even the smallest movements add up and will improve your weight-loss results.

Get More Quality Sleep.
You can never be truly healthy if you don’t get enough quality sleep. Recent studies show that people who sleep less tend to weigh more. So shut down the electronics and TV earlier and get a good night’s rest!

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Tips for Eating Right for Life

Nutrition is personal, and it can seem very hard when you do not know what works. Read on to get some new ideas from the following tips.

Try to consume whole grains at every meal. Studies have shown that people who choose whole grains over refined carbs tend to be healthier. Some options for you are whole wheat pasta, brown rice, and especially whole wheat bread that you can include in your daily balanced and nutritious diet. By eating whole grains you are providing your body with both the fiber it requires along with nutrients that are not present in refined carbohydrate products.

If you reduce your portion sizes by a quarter at meal time, you will consume less calories during the day. This is a great tip for people who have a tendency to overeat, to decrease portion size and lose weight in a healthy way.

Try eating different types of protein, aside from meat, daily. Protein can come from a variety of delicious foods. You can try eating eggs, peanut butter, tofu, fish, nuts, beans, and more. You might choose to use some of these items as a main dish, or incorporate them into other recipes. Protein should be varied to remain interesting.

You need to eat enough healthy calories for your system to function properly. Eating roughly 2,000 calories of nutritious vegetables, whole grains and proteins is better than eating 2,000 calories of junk food. The types of foods you eat and the quantity you eat are equally important.

Gradually reduce the amount of sugar and sodium that you eat. Your taste buds will become used to this, and sugar and salt cravings will diminish. Your reduced intake of sugar and salt will help you become healthy. Start by making small changes to your diet and you will be less likely to give up on your overall goals.

Make sure your nutrition consists of plenty of lean meats and fish, low fat milk, whole grains and nuts if you care to be healthy. When you incorporate smart food choices into your nutrition, you will enjoy better health.

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How to Break a Plateau

Plateau. That dreaded word that you do not want to hear, let alone experience. We have all experienced a plateau at some time all of a sudden you stop losing weight or you just cant seem to run any faster. When you hit a plateau, don’t panic. It doesn’t necessarily mean you need to work harder or spend more days at the gym.

How to Break Through A PLATEAU:

Take an Active Rest- Active rest rejuvenates the mind and the body and allows for overworked muscles to rest and rebuild.

Eat Properly-As you increase your fitness level, your body’s metabolism may increase and so will your calorie needs.

Mix It Up-If you do not vary your workout routine your body will eventually run on cruise control, and you will experience a plateau. Changes in your routine will surprise the body and force it to adapt, bringing you to new levels of fitness.

Different Day, Different Intensity-Varying your activities, specify different days of the week as low, moderate or high-intensity days. Try interval training work at a low intensity for a couple of minutes and increase to a high intensity for a couple of minutes, and repeat.

Get Enough Sleep-Be sure you are getting enough sleep. Getting the right amount of sleep for your body will allow time for your muscles to recover from exercise

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Curbing Hunger

It can be tough to stick with a healthy eating plan, but nourishing yourself with nutritious, filling foods can really help control your hunger. It is essential to eat nutrient-dense, fiber-rich foods, such as vegetables, fruits and whole grains, good unsaturated fats, and lean protein. Also, avoid highly processed baked goods, breads, and unhealthy snack foods, and other convenience foods, which have virtually no fiber and don’t fill you up. High-fiber foods, good fats, and lean protein all help to slow the digestion of the sugars in carbohydrates. Curb your hunger with healthy foods that are filling:

1. Fiber-ful foods. The role that fiber plays in digestion is to slow the absorption of sugar. The more fiber in a food, the greater its effect. Read labels and stick with as many non processed foods as you can.

2. Good fats. It’s not just fiber that moderates your digestive process; fat slow down the process too.Good fats also make food taste better, helping you to feel more satisfied. Mono- and polyunsaturated fats are the best kind. Keep foods high in saturated fats to a minimum and cut out foods containing trans fats altogether (check the ingredients list carefully and watch out for hydrogenated or partially hydrogenated oils, which mean trans fats).

3. Lean protein. Because protein foods are digested slowly, they do not produce the spikes in blood sugar that stimulate hunger and overeating. Look for lean cuts of beef and pork, and lamb; skinless chicken, turkey, and duck breast; game meats like bison and venison; fish and shellfish; soy products; beans and other legumes; eggs; nuts and seeds in moderation; and fat-free and low-fat dairy products.

4. Acidic foods. Interestingly, acidic foods, such as lemon juice, lime juice, and vinegar, also slow the digestion of carbs and the rate at which your stomach empties, thus promoting a feeling of fullness. You can dress salads or vegetables with them, or use them in marinades, and enjoy the additional benefit.

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