Ever catch yourself saying, “Dieting never works for me” or “I can’t lose weight, I”ll give up.”
Have you ever given consideration of different forms of diets rather than having an assumption that all types of dieting don’t work? It’s not about cutting dessert out of your meal or eating fewer carbohydrates. There are much more factors to consider for a healthy diet, and it starts with consistency and good eating habits.
The major contributors to losing weight are dieting (75%), and exercise (25%). It’s easier to cut down the calories rather than to burn them off. Hence it is necessary for you to strive for a leaner and a strict diet plan that works for you which will show its promising effects in the long run.
As everyone’s body type is different, each individual diet plan will be different. So if you’ve tried one form of dieting but has shown no results, there could be alternative options that might work better for you. There isn’t a single secret key that works for everyone, so it all comes down to understanding your own body type and knowing what works or what doesn’t. Learn about some major kind of diet as mentioned below:
Ketosis is the process when the body burns fat for fuel. A standard diet consists of carbs, but if there is a minimal intake of carbohydrates (20 grams a day), the body will burn fat instead of sugar for energy.
+Useful treatment of obesity
+Effective for patients with epilepsy
+Stabilize blood sugar levels and reduces inflammation
-Feeling a lack of motivation and irritability
-Increased risk of cardiovascular disease
-May end up eating unhealthy fats
There are various types and extremities to this diet, but most are lacto-ovo vegetarians who do not eat animal-based foods (except for eggs, dairy, and honey). Studies have proven that vegetarians have lower body weight, suffer less from diseases, and have a longer life expectancy.
+Lower risk of obesity
+Increase in antioxidants
-May not have proper nutrients (protein, calcium, zinc, whole grains)
-Lack of protein
Dr. Axe invented this diet which contains only unprocessed foods without additional additives. This diet has been around since the 1800s. There are various types, but overall most foods have not been pasteurized, homogenized, or produced with chemicals.
+Reduce acidity in the body
+Low sodium and free from added sugars
+High in fiber
+Lowers chronic diseases like diabetes, heart disease, and cancer
+Ensure vital digestive enzymes
+Feel more full and satisfy cravings
-Harmful to people with a sensitive digestive system
-Could lead to bloating and gas
-Potentially overdoing it on healthy fats
-Not getting enough protein
Eating daily from 10 a.m. to 6 p.m. helps in controlling the amount of calories you eat. This 8-hour intermittent fasting focuses on the time you consume and not what you eat. It can potentially contribute to improve overall health, lower blood pressure, and lose weight.
+Less calorie consumption
+Lower insulin levels to stimulate fat-burning
+Boosts metabolic rate
+Lower risk of Type II diabetes
+Reduce stress and oxidative inflammation in the body
-Risky for people with previous or current eating disorder (could lead to binge-purge eating mentality)
-Fasting can cause stress to the body
-Might rely on increased caffeine
-Could lead to food intolerances and inflammation
A weight loss program by Dr. Robert Atkins focuses on high protein and fat, and low on carbohydrates. There are four phases to this diet: induction, balancing, pre-maintenance, and lifetime maintenance.
+More efficient in the long-term
+Improves health conditions
+More control over appetite
-Symptoms of a headache, nausea, weakness, or fatigue
Overall, it depends on your own body type and the selected type of diet that helps in giving you positive results. Give it a try, but don’t forget that life and dieting are all about balance! Lots of these diet plans could pose a social situation like eating out or trying new foods, so remember that one cheat meal can ruin your progress. Take these different diet plans in moderation and discover what works best for you!
How to Get Your Kids to Exercise More
In this day and age, we see more and more kids sitting on their computers playing video games or watching television shows. The increase in electronic devices has permeated to children’s lives, so much so that fewer kids are playing outside. Therefore, they are getting less excersize and increase their risk of preventable diseases. By motivating your kids to do regular exercise, you can help them in maintaining a healthy weight and assist them in avoiding diseases such as obesity, cardiovascular disease, and diabetes. The role of parents is very important in encouraging kids to exercise more, as kids pay attention to their daily routines and mannerisms. Here are some tips to keep in mind!
- Use exercise as way of transportation
Walk with your kids to school, roller skate to the park, or bike to go to their friend’s place. You can also park your car at the parking area and use stairs rather than elevator. This will help boost the child’s energy and will foster a positive feeling toward excercize.
- Engage the whole family
Try to include everyone in different activities. You can be the coach of your child’s soccer team and motivate your children to play. Or you could plan an outdoor adventure involving the whole family and include activities such as running or swimming. You can also take a flying disk or a ball whenever you go out to beach or park with family.
- Focus on fun
Children usually like to have a lot of fun, so through any exercise, engage in a fun activity. You can do this by playing music and starting a dance party. Or plan trips to parks and pack in lots of walking. Also make sure that the activity is social and engaging by including your childrens’ friends.
- Make use of competition as a motivator
Having a friendly competition will help make kids feel excited and integrated in the physical activity. Moreover, to encourage participation, you can award a prize to the winner that has to do with physical activity. For example, you can gift them a basketball, tennis racket, or roller blades to prioritize the importance of physical activity.
- Limit computer and TV time
Provide your kids extra active options, such as an after-school program, local recreation center, or giving them lessons for a sport they like. Instead of engaging them in television, give your kids other activities that promote physical activity.
The information used in this article is from https://www.mdanderson.org/publications/focused-on-health/tips-to-get-kids-to-exercise.h17-1589046.html
Easy Ways to Reduce Stress
Have you ever been extremely overwhelmed with everyday components of life? Maybe work is starting to feel too stressful? Or do personal relationships seem too much to handle? Here are some easy ways to combat your stress and feel in control of your life. Following these tips will help you lead a more peaceful yet productive lifestyle.
1. Set goals based off of how much time it would take to fulfill a task
Before starting on any task, be sure to plan out how much time the task will take. Consider jotting down a schedule for the day, and try to stick to those allocated times for each of your tasks. Even if you cannot commit to all of the fixed times, tell yourself that you will get through at least 25% of what you had originally planned. Once you accomplish that consistently, then try to accomplish 50% of your tasks. By following this, you will avoid burnout and will feel in control of the tasks at hand.
2. Go outside
While this may seem simplistic, going outside and getting exposure to fresh air have been proven to reduce stress. In particular, there is a technique called forest ‘bathing’ that is defined as the practice of spending time in a wooded area is good for one’s mind, body and spirit. Participants of this technique were found to have lower blood pressure and lower levels of cortisol. Even if you are not near a forest, going outside and being present in nature will help you establish tranquility in your life.
3. Stimulate the parasympathetic nervous system by partaking in breathing exercises
The autonomic nervous system is sometimes known as the involuntary nervous system. It controls several bodily systems even without any conscious direction, and two of its 2 branches are the sympathetic nervous system and parasympathetic nervous system. When the parasympathetic nervous system is activated, it releases a feeling of calmness and relaxation in your mind as well as body. On the other hand, the sympathetic nervous system is known to trigger the “fight or flight” response when there is a potential threat.
These two systems work together, but in times of intense stress, they can get out of balance. When one feels anxious or stressed for long periods of times, the sympathetic nervous system overpowers the parasympathetic.
Therefore, by stimulating your parasympathetic nervous system, the balance will be restored. You can do this by breathing through your diaphragm, practicing mindfulness, and surrounding yourself in a positive environment.
4. No multitasking.
Though multitasking may create an illusion of getting things done faster, it actually drains the glucose fuel needed by the brain. This decreases the efficiency of brain activity and makes us feel more tired in the long run. Instead of multitasking, try to really focus on one activity and space it out with breaks or snacks. This will help the mind feel calm, productive, and at its best.
What is Water Fasting all About?
People are generally familiar with the concept of fasting, but did you know that something such water fasting exists? Water fasting is the act of only drinking water and eating no food at all. Though there is not a set time established for the duration of water fasting, medical advice says that a person can go without food from 24 hours to maximum 3 days. People have waterfasted for spiritual or religious reasons, but in recent times, waterfasting has surged in popularity in natural health and wellness movements. While water fasting can be critiqued in terms of its safety and long term health, it has various benefits as demonstrated below.
People with risk factors for certain diseases can benefit from short-term fasting. Some of these risk factors include:
● Being overweight
● Heart disease
● High cholesterol
● High blood pressure
The way in which water fasting works is that once the body is depleted from carbohydrates due to lack of food consumption, it will then use fats as the source of energy. This results in weight loss overtime.
As everything has positive and negative aspects, so is the case with water fasting. Along with possible health benefits, there are some risks if the water fast is carried out for more days, or by a person whose age or health make their body vulnerable to damage. If a person is facing health problems or is planning to do the water fast for more than a day, then he or she must take the advice of a professional doctor and do the fast under medical supervision.
Who should not fast?
Again, not everyone can do water fasting. People who ought not to do fasting, or who must take the doctor’s advice before water fasting include those under age 18, older adults, and those who:
● Are on some medication for any disease
● Are underweight
● Have some eating disorder
● Are breastfeeding or pregnant
● Are going to have a blood transfusion
● Have type 1 diabetes
● Have some heart issues
● Have uncontrolled migraines
If a person has never water fasting before, then he must start with 1-day fast as a try and ensure there are no harmful effects. If one wants to fast for more than 3 days, then obtaining a medical consultation is absolutely neccessary.
Fasting can be draining both physically and mentally, so everyone who is planning to fast should prepare themselves carefully by:
● Avoiding heavy exercise.
● Avoiding fasting if very tired or unwell
● Selecting that time in which you can easily take rest
● Eating a good quantity of food which is rich in energy
During the water fast, it is necessary to drink more quantity of water and to keep drinking all through the day. When the water fast ends, a person ought not to eat too much right after it, but should instead eat slowly and gradually to avoid feeling sick or experiencing a stomach ache.
Overall, water fasting comes with its benefits and detriments. While it is effective in helping a person lose body weight and burn fat, the commitments that are attached to this fast are extremely large. If for any reason, you experience any negative health effects or have uncertainties, consult a physician immediately.
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