Discover The Secrets to Easy Weight Loss
Are you trying to lose a few extra pounds for the holidays? Maybe you're looking for a more long term health plan to lose weight and keep it off.
Below you'll find suggestions for attaining your ideal weight without counting calories, or being hungry. Best of all, your body will be healthier and you'll have more energy.
Eat Enough Healthy Fat
Some people avoid fat in general because they are afraid they will get fat from eating it. What most people don't pay enough attention to is the quality of the fat that they are eating. Most people know to avoid trans fats and to limit saturated fats, but there is more to the story than that.
A conscious effort has to be made to incorporate healthy fats into your diet. Healthy fats include omega 3's found in fish oil and fresh ground flaxseeds, monounsaturated fats found in avocados and nuts, and saturated fats found in coconuts.
Eating fat causes a feeling of satiety (feeling full and satisfied). By avoiding fat and eating foods with claims such as "low fat" or "fat free," you are setting yourself up for failure because your hunger won't be satisfied easily. Consequently, you'll either be more likely to eat additional food to satisfy your hunger, or you will feel the need to eat again sooner than if you had incorporated healthy fat into your meal.
Olive oil contains healthy monounsaturated fat. What most people are unaware of is that is turns into unhealthy trans fat when used for cooking. A healthier choice for cooking is unrefined coconut oil. Although unrefined coconut oil smokes at a lower temperature than refined, and therefore is not as convenient as the refined, the unrefined version is healthier for you.
Eat Good Quality Protein
Protein helps slow and control blood sugar fluctuations. Extreme blood sugar fluctuations from simple carbohydrates (white bread, sugar, etc.) put stress on your pancreas, thereby increasing your risk of diabetes. Large blood sugar fluctuations also lead to an increased appetite as well as strong cravings. When your blood sugar crashes, you are more likely to crave something unhealthy to eat. You crave something quick, convenient, sugary, fatty, and greasy. This may be a fast food burger followed by a coffee and donut or it might be a candy bar.
Most people look at how much of the Recommended Daily Allowance (RDA) of protein a food item contains. This unfortunately does not take into consideration the quality of the protein. The quality of the protein refers to how many of the 10 essential amino acids are present within the protein. These essential amino acids are required by your body for its daily functions and can not be made by your body. They are required in your diet.
Read Ingredient Labels
Don't be fooled by what is written on the front of food packages. Companies write what they want to impress you with on the front, hoping that you will not have the time or the education to read and understand the ingredient label in small print on the back of the package. Take the time to at least glance at the ingredient list. If you have trouble pronouncing the words, and/or the ingredient list is very long, in many cases the product is not as healthy as promoted.
> To learn how to be an ingredient detective, read: Be An Ingredient Detective At The Grocery Store
Eat Lots of Raw Fruits and Vegetables
When you eat fresh, raw fruits and vegetables, you are getting more vitamins, and digestive enzymes than cooked produce. Heat destroys many vitamins and enzymes. Also, when are you are eating a fresh piece of produce, it has vitamins, minerals and enzymes that work efficiently together in your body. Think of orange juice in the store. It has been heat treated (pasteurized) and then synthetic Vitamin C has to be added back to it. Also, it does not contain all of the fiber of an orange. Consequently, your blood sugar level rises more quickly than if you had eaten the actual orange. Save your money and buy a fresh orange instead of orange juice.
If your diet is less than ideal, supplement it with a whole food supplement. In-Liven is a whole food supplement that contains certified organic, raw, whole vegetables and blue-green algae (spirulina). The vegetables within it are naturally fermented by probiotics (living, beneficial bacteria) which makes it nutrient dense, easy to digest, and readily available for your body's nutritional needs.
In-Liven contains good quality protein (all 10 essential amino acids). The amino acids are naturally occurring in the spirulina. Since spirulina is a plant, it serves as a vegan friendly source of protein.
In-Liven contains healthy fat in the form of Omega 3's from flaxseeds (aka linseeds).
If getting enough fresh, whole fruit in your diet is difficult, supplement your diet with Berry Radical which contains organic acai berries, goji berries, blueberries, raw cacao (chocolate) and more. It is loaded with naturally occurring antioxidants. It is freeze-dried which makes it easier to obtain large amounts of concentrated antioxidants in each serving.
It is always better to buy local, organic produce if possible, but conventionally grown produce is definitely better than none. Don't deprive your body of fresh produce just because it's not organic.
Soda and other beverages with high fructose corn syrup or other added sweeteners cause rapid fluctuations in your blood sugar. When your blood sugar crashes, you are more likely to make poor food choices, thereby sabotaging your weight loss plan.
High-fructose corn syrup has been linked to obesity1 and diabetes.
Diet soda is even worse. Don't be fooled by the word "diet."
Many people have as many as 80 pounds of fecal material in their intestines. Much of it is stuck like glue to the lining of the intestines like a clogged pipe. Stool may look thinner than it used to look. As many as 11 meals may be sitting in the body as waste. Toxic build-up makes you feel tired and sluggish.
Probiotics are living organisms including bacteria and yeast that live in your intestines and are beneficial to you. They help to digest food and keep the lining of the digestive tract healthy.
When taking probiotics, stools usually have a wider diameter because the fecal waste lining the intestines is no longer present. As this toxic build up is removed, your abdomen gets slimmer and your energy level rises. This makes you more likely to make a trip to the gym for a work-out.
In-Liven contains 15 different strains of healthy bacteria and beneficial yeast.
As you make the other positive changes mentioned above, you will have more energy. Use this energy to start or boost your exercise routine. Exercising stimulates your circulation, boosts your mood and builds muscle. Muscle consumes more calories than fat, so as you gain muscle, your body will burn more calories than before, even at rest!
If you don't have the time or money for a gym membership, then be creative. Take the stairs instead of the elevator. Ride a bicycle or go rollerblading. You'll benefit by getting fresh air and Vitamin D as well.
Get Adequate Quality Sleep
People who routinely get less than seven hours of sleep a night are more likely to be or become obese.
Studies show that sleep deprivation impairs your body's ability to process sugar. In some cases the impairment can reach the level of a diabetic.
The blood levels of appetite regulating hormones leptin and ghrelin are affected during periods of sleep deprivation, leading to an increased appetite.
> To learn the secrets of a good night's sleep, read: Secrets To a Good Night's Sleep
Choose Breastfeeding Over Formula
If you are pregnant or recently gave birth, breastfeeding your baby will help you lose your baby weight effortlessly. In addition to the weight loss, breastfeeding in the early days after the birth helps to quickly flatten your stomach. The hormones of milk letdown also act on the uterus to hep it return to its smaller size.
If you choose to feed formula, you will climb an uphill battle against weight loss. The good news is that even if your baby is up to 5 months old and your milk has "dried up," your body should still have the ability to restart your milk supply (either by nursing or pumping).
Other benefits of breastfeeding include lowering your risk of breast cancer, as well as lowering your baby's risk of infections and allergies.
If you have any questions about our certified organic products, please contact us at email@example.com.
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