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Top methods for Losing Weight in 2019

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Has it been a re-occuring goal each year to lose weight? As we begin to approach 2019, here are a few tips to finally stop stating the goal and actually being consistent with it. Most of us have been in a similar situation and tried to achieve that New Year’s resolution. If you wanted to approach your New Year’s resolution aggressively and lose weight quickly, it’s important to use some of the best modern methods for weight loss. Here are some of the top methods for losing weight in 2019 so that you can accomplish your New Year’s resolution:

  1. Use a fitness tracker. Fitness trackers are everywhere now. Almost every smartphone has the capability to track your fitness in some way or another, such as the number of steps. The price of trackers like the Fitbit and Apple Watch has come down considerably and there are plenty of alternative options you can use as well. Using a fitness tracker can really help you to see just how many calories you are burning weekly. The activities that you can link up with this fitness tracker can also be a motivating force to keep you exercising. As an added benefit of fitness trackers, you can work at keeping your heart rate and a good target level for maximum fat burning. If purchasing a fitness tracker is too costly, there are a number of fitness apps you can try as well! 
  2. Try out bodyweight exercises. There is no excuse to not exercise if you do not have a gym membership. Bodyweight exercises could be just as efficient as using weights right in the comfort of your own home. Doing bodyweight exercises like pull-ups, lunges, jumping jacks and body squats in a circuit can really help you to improve your fitness results even when you can’t hit the gym that day. As you build up your core strength from bodyweight exercises, you will continue to burn more calories and work towards more advanced forms of these exercises so that you can get more toned.
  3. Hydrate. Download an app to track your water intake or use a water bottle that has a measurement on the side to help you remain well-hydrated throughout the day. Drinking at least 17 ounces of water per day can really help you with your weight loss journey. Water will also help boost your metabolism and it often results in you consuming fewer calories, especially right before mealtime.
  4. Cut carbs and sugars. The popularity of diets like the Paleo diet, Dukan diet, and Keto diet is still extremely high. You can see some of the benefits of these diets by simply adjusting the time where you are commonly consuming sugars and carbs. By cutting out carbs and sugars in the afternoon, you can start to see a big difference in your belly fat. Fiber filled carbs like vegetables or even quinoa can help you improve your insulin levels and change your metabolism.
  5. Increase protein in your diet. If 30% of your diet is made up of proteins, it is likely that you will start to see more calories burned and other nutrients that you might consume. Increasing your protein intake can help to make sure that you’re burning more calories before the end of the day. Proteins can also take much longer to digest ensuring that you can feel fuller over a longer period of time. Choosing some hard-boiled eggs or even vegetable-based proteins over heavy carbs can be a far better choice for appetite control and metabolism improvements.

Consider some of these top tips if you are interested in maximizing your results with weight loss in 2019!

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Lifestyle

Living Longer With a Purpose

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Having a sense of purpose sure feels good, but did you know it can also help you to live a longer, healthier life? Being inspired and having a reason to get out of bed in the morning is great for your mental health, and your mental health can make a huge impact on your physical health and well-being. But how can you learn to cultivate a strong sense of purpose in your life, especially when you’re been through trying times in the past?

Stress and trauma close your mind off to new possibilities. Rather than looking toward the future, after a trauma has occurred, oftentimes you will start to think of ways to avoid such trauma in the future. Post-traumatic stress can make you pessimistic, fearing rejection and failure and decreasing your ability to weather uncertainty. Ove time this can have a snowball effect and lead to depression and an inability to focus on your work or life.

Fortunately, there is a way through such trying times. Reframing is a technique by which you can change your perspective on difficult times in order to find a way through them. Instead of focusing on the trauma, you can think about what you learned from the trauma that will help you to become stronger in the future, thus opening yourself up to the prospect of new possibilities in life.

Cultivating a sense of purpose isn’t difficult and you don’t need special equipment. All you need to do is take stock of the important things in your life – your family, your career, your education, your hobbies, and your religious or spiritual beliefs – and work to cultivate them on a regular basis. 

It’s important to cultivate these important things together simultaneously, as placing all your eggs in one basket is a recipe for future disappointment and aimlessness. When your entire sense of purpose is wrapped up in one thing, such as your kids or your career, when the kids move out or it’s time for retirement, you can find yourself in a very hopeless place. Cultivating those things simultaneously gives you a safety net of sorts to prevent the aimlessness and hopelessness from setting in.

Having a strong sense of purpose has been proven to be good for your health, well-being, and longevity. In one study, 7000 people over the age of 50 were asked to rate their feelings of purpose in life. Those who reported a weak sense of purpose were 2.4 times more likely to die during the study than those who reported a strong sense of purpose. What’s more, 64% of people credit their health and well-being to their happiness with who they are and how they live their lives.


It’s never too late to start working on improving your life and overall well-being. Pursuing hobbies and educational activities is one of the best ways to ensure you feel a strong sense of purpose in your life – lifelong learning is a gift that should never go wasted! Learn more about the art and science of purpose from the infographic below!

The Art and Science of Purpose
Source: Online College Plan

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Lifestyle

What is Cryotherapy?

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Cryotherapy, formally defined as any treatment that uses freezing or near-freezing temperatures, has been gaining prominence in the media for its mental and physical health benefits. The most prevalent form of this treatment is a cryotherapy booth that emits cold air for about 3-5 minutes. Other therapies include facials or wands to target particular points of pain within the body. Though cryotherapy is considered to be a non-medical treatment, it has various health benefits and healing properties. Here are a couple of aspects to keep in mind: 

Proposed Benefits: 

  • Reduction in Inflammation: Cryotherapy is thought to have anti-oxidative and anti-inflammatory properties that can reduce the symptoms of diseases such as Alzheimer’s, dementia, and other cognitive impairments. It has also reportedly improved eczema symptoms. 
  • Pain Relief and Muscle Healing: Research has suggested that cryotherapy alleviated the pain from arthritis and determined that it can assist in reducing the damaging effects of vigorous exercise. Another study indicates that cryotherapy may be able to relieve muscle pain and heal injuries more effectively than other treatments available. 
  • Alleviates Migraine Symptoms: Cryotherapy on the neck has shown to reduce migraine pain

Risks: 

Cryotherapy is a novel treatment in the market. More research needs to be conducted, as potential benefits have not been proven. Consult your healthcare before undergoing cryotherapy. 

Sources: 

  1. https://www.medicalnewstoday.com/articles/319740.php
  2. https://www.healthline.com/health/cryotherapy-benefits#tips-and-guidelines

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Lifestyle

The Health Benefits of Live Cultures in Yogurt

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Yogurt is gaining prominence as a new superfood and for a good reason. It is known to help prevent osteoporosis, aid digestion, and relieves irritable bowel syndrome. What is special about yogurt is the various live cultures that keep the intestines healthy, thus contributing to gastrointestinal health. Here is a summary of the importance of different types of bacteria present in yogurt: 

In short, eating yogurt into your diet can be beneficial for your digestion and overall health. Let us know in the comments if you eat yogurt on a daily basis and have seen tangible benefits. 

Sources:

  1. https://www.medicalnewstoday.com/articles/295714.php
  2. https://www.physiology.org/doi/full/10.1152/ajpgi.00005.2011
  3. https://academic.oup.com/ajcn/article/80/2/245/4690304
  4. https://www.water-for-health.co.uk/our-blog/2017/11/the-health-benefits-of-streptococcus-thermophilus/
  5. https://www.medicalnewstoday.com/articles/323364.php

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