Smart Weight Loss April 2018

10 REASONS YOU AREN’T LOSING BELLY FAT AND HOW TO FIX IT
Issue 28 I April 2018
5 REASONS
WHY IT’S
HARD TO
Lose
Weight
FOR GOOD
12 WAYS TO
BURN FAT
WITHOUT GOING
TO THE GYM
YOUR 7-PART GUIDE TO THE TYPES OF
10 SUPERFOODS TO EAT WHEN YOU HAVE
PERIOD
CRAMPS
5 TIPS ON SENSIBLE DIETING
8 HABITS YOU SHOULD BREAK IF YOU WANT April TO 2018 LOSE I FIVE POUNDS 1

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April 2018 I
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Contents Issue 28 • Ap ril 2018
07
EDITOR’S NOTE
08
10 SUPERFOODS TO EAT
WHEN YOU HAVE
PERIOD CRAMPS
15
YOUR 7-PART GUIDE TO THE
TYPES OF YOGA
23
5 TIPS ON
SENSIBLE DIETING
29
10 REASONS WHY YOU
AREN’T LOSING BELLY FAT
AND HOW TO FIX IT
38
45
54
8 HABITS YOU SHOULD
BREAK IF YOU WANT TO
LOSE FIVE POUNDS
12 WAYS TO BURN FAT
WITHOUT GOING TO
THE GYM
5 REASONS WHY IT’S HARD
TO LOSE WEIGHT FOR GOOD

Contents
6 TRICKS FOR
MAINTAINING YOUR
PERFECT BODY WEIGHT
61
5 HORMONES THAT CAUSE
WEIGHT GAIN
69
9 ESSENTIAL TIPS
FOR AGING WELL
78
5 SUPER EASY
WEIGHT LOSS TRICKS
7 SIGNS THAT IT IS TIME TO
DUMP YOUR TRAINER
5 WAYS TO INCREASE
PROTEIN IN YOUR DESSERTS
10 TIPS FOR SLASHING
CALORIES IN YOUR FOOD
5 IMPORTANT REASONS
WHY RUNNING ISN’T IDEAL
FOR LOSING WEIGHT
85
93
100
106
113

Issue 28 I April 2018
Editor
Ralph Dozier
Writer
Marianne Williams
Head of Creatives
Nyvia Ross
Lead Graphic Designer
Michael Juanson
Graphic Designer
Rogelio Castino, Jr.
Leonard Rosendo Inciong
Quality Assurance Editor
Nicole Ross
Junior Editor
Keeneth Ross
Digital Property Managers
Maharlika Matutinao
Layla Anaya
Digital Property Assistants
Krystine Sitjar
Warren Nietes
Online Presence:
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For advertising concerns
please contact KJ Ross at
kjross@authoritativecontentllc.com
Smart Weight Loss Magazine content
cannot be copied or reproduced in any
form without the written permission
of the publishers. Smart Weight Loss
Magazine editors and publishers shall
not be held liable for any unsolicited
materials. All prices and specifications
published in this magazine are subject
to change by manufacturers, agency
and retailers.
Welcome to the April 2018 issue of Smart Weight Loss Tips Mag! Spring is in full
effect, and nature is showing its beauty once again. For many, spring break has
passed - but there is still opportunity to think about vacation plans this season!
In the last issue, you learned easy ways to get fit for less money, worthless foods
to drop from your diet, no-sweat workouts for body-sculpting, and more. We talked
about tips for staying skinny, the lifestyle of healthy women, and how to lose weight
in your face. In this release, uncover the secrets to burning fat without going to the
gym, the causes of hormonal weight gain, how to increase protein in your desserts,
and more.
This spring can be a true difference maker in your life if you allow it to. Just as the
earth around you is renewed and invigorated with life, do the
same for yourself. At Smart Weight Loss Tips Mag, we put
you on the path to success. Thanks for reading, and keep an
eye out for our next issue!
Regards,
Ralph Dozier
RALPH DOZIER
Editor
Smart Weight Loss Magazine
EDITOR’S NOTE
April 2018 I
7

10 SUPERFOODS TO EAT WHEN YOU HAVE
PERIOD
CRAMPS
by
Marianne Williams
Follow Us:
From kale to dark chocolate, here
are some of the top superfoods to
consider when you are experiencing
period cramps.
During your monthly menstrual
cycle, you need to pay a lot
of attention to your diet to
prevent symptoms such as a
bad mood, cramping or bloating.
Here are some of the top superfoods
to consider.
8
| April 2018

Losing weight is about keeping your body moving.
Here are some excellent ways to improve your metabolism
and get more out of your workouts.
CLICK HERE TO READ MORE.
1 WATER
You need to drink water every day for
your body to function properly but during
your menstrual cycle you need it much
more to remove cramps and bloating. You
should take as much water as possible to
help you feel better during those bad days.
2
DARK CHOCOLATE
You’re likely going to crave chocolate
when you’re on your period but you need
to settle for a healthy choice. Taking dark
chocolate satisfies your craving, allowing
your muscles to relax, and keeping you
happy without eating the dairy or fat present
in other types of chocolate.
3 PINEAPPLE
It’s a good fruit to keep your muscles
relaxed thus reducing the intensity of your
cramps. It will also keep the bloating at
bay and improve your mood keeping you
happier. You can take plain pineapples or
grind them into a smoothie or grill for a
tasty treat.
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4 BANANAS
Did you know that you should eat
a banana once you’re done exercising to
prevent muscle cramps the following day?
Well, the same applies for period cramps.
When you take a banana during your menstrual
cycle, you can reduce bloating and
prevent cramps.
5 SPINACH
As a superfood, leafy greens such
as spinach should always be present in
your diet. When taken during your menstrual
cycle, they provide calcium, an important
mineral. You can blend them into
a smoothie with fruit or almond milk to remove
the terrible taste.
6 SALMON
It’s very delicious with a lot of flavor
and full of vitamin D as well as omega-3
which provide assistance with your PMS
symptoms. Eat salmon during your menstrual
cycle because it also contains anti-inflammatory
features to keep the bloating
and cramping in check. You can use some
teriyaki sauce for a great meal.
7 TEA
You can take chamomile or green tea
to soothe your mind, soul and body. If taken
after a long day, you can ease into it and reduce
your symptoms considerably.
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8
LOW-FAT YOGHURT
Any food that contains a lot of calcium
will be helpful during your monthly
cycle. Taking low-fat yoghurt during your
period is a good breakfast idea and a good
way to reduce the symptoms associated
with it.
9 WALNUTS
A handful of walnuts is a great snack
that provides omega 3s for your body that
are especially useful during your menstrual
cycle. You will not need any pain medication
such as ibuprofen with walnuts for
your snacks.
KALE
It’s perfect for a
green smoothie. It’s also
one of the best sources of
calcium from plants that
can relieve the pain that
comes with your period.
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YOUR 7-PART GUIDE TO THE TYPES OF
by
Marianne Williams
Follow Us:
Yoga is good, and it will most likely be your new healthy addiction. Here are 7
different styles of yoga that all consider your mind and body.
Have you tried for long but still
not impressed? Probably, a
look into the benefits associated
with the various yoga
types will come in handy. Irrespective
of what style you go for, the
numerous yoga postures were created
with consideration of the mind and body.
Practicing yoga regularly helps strengthen
the body by increasing flexibility and building
muscle. Moreover, the various postures
help improve the flow of blood to the organs
hence flushing out toxins, which is a
crucial aspect of losing weight. The body’s
movement which is usually in sync with
deep breathing helps calm the mind and
keep you relaxed. In simple terms, yoga is
good, and it will most likely be your new
healthy addiction.
April 2018 I
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From monotonous sessions
to giving in to your
complaints, here are seven
signs that it is time to
dump your trainer and
get a better one.
CLICK HERE TO READ MORE.
1
HATHA YOGA
Hatha is one of the most fundamental yet popular
yoga types, and it helps you meditate and stay enlightened.
It often involves slow, meditative movements and
well-controlled breathing. Hatha yoga is the type of yoga
to go for if you want to try yoga for the first time. This is
because it is ideal for those seeking to learn yoga basics
and it is not physically involving. It’s also suitable for the
people who are looking to de-stress and just wind down.
Stress from your daily life as well as personal problems
could wreak havoc on your physical and mental health,
so do not overlook the essence of stress release and take
Hatha as a therapy. There is no specific pace or routine in
which each class is instructed, so you could try different
classes to try and find one that you enjoy most.
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2
RESTORATIVE YOGA
Also known as simply
relax, this position will let
you unwind and relax your
mind. It should not be confused
with a fitness exercise.
With this pose, you will
spend a lot of time lying on
towels, blocks, and pillows
to achieve positions that
help your mind and body
relax. It’s advisable to take
such classes in the evening
since it helps one de-stress
in preparation for a quiet
night of sleep. This is a yoga
style that could be beneficial
to people who often
find themselves with anxiety
and sleep problems.
3
IYENGAR YOGA
This Stretch and Strengthen Yoga
mainly focuses on the alignment and harmony
of the entire body. You will more
often be practicing with equipment like bolsters,
cushions, straps, and blocks. While
it would seem a bit complicated, the props
used will aid in preventing pain and discomfort
during practice or after the session.
Since lyengar needs precise movement and
postures, using the appropriate accessories
makes it easier for you to do all poses,
even when you have physical body injuries.
It is at times known as the therapeutic yoga
style. Lyengar is often used to quicken the
healing of old and fresh wounds, particularly
in the case of chronic lower back pain.
This pose, however, should not be tried at
home since there are therapists specially
trained to teach this yoga style.
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4
VINYASA YOGA
Align your Body and Mind.
With this yoga style, do not just
expect to lay down and meditate.
This pose is often physically
demanding and needs frequent
changes in positions. The essence
and benefit of this style are
to synchronize your movement
with breath, which will increase
blood circulation in the body.
Your yoga instructor will offer advice
on the essence of synchronized
breathing. Deep breathing
helps in calming the mind as well
as releasing the stress that could
build up and become toxic to
the body. Stress build-up could
make us more vulnerable to depression
and illness. Vinyasa
also helps improve flexibility and
build body muscles.
5
BIKRAM YOGA
Sweat Everything Out. The primary
and most significant difference between
hot yoga and other types of yoga is that it
is done in a particular kind of studio where
room temperatures are unbearably high.
The heat opens up your skin pores, allowing
the toxins to leave your body, give you
a cardiovascular workout, and stretch your
body muscles. This yoga pose gives you
a full body workout and will benefit your
body by inducing weight loss, strengthening
your bones, building strength, increasing
the heart rate for a good cardio
workout, and detoxifying.
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6
POWER YOGA
The pace is crucial in yoga, and just among the most athletic of all other yoga types
mentioned above. Power yoga training will often involve stretching, synchronized breathing,
and a full body workout. This training helps promote body toning and strengthening,
flexibility, flushing out toxins, and increasing your mental stability and ability to stay focused.
Rather than pausing between the different poses as with traditional yoga, every
move transitions to the next one which makes this yoga an excellent aerobic workout.
In the beginning, you will have aches all over, but worry not, in time things will be a lot
more comfortable for you.
7
KUNDALINI YOGA
The great awakening kundalini
yoga’s primary focus is to free
your spiritual energy from its center,
which is the base of your spine.
The energy then moves upwards,
opening up your seven chakras,
and this will have a positive impact
on your mood, balance, and overall
body health. Kundalini mostly involves
movements that are centered
on your spine, which makes it both
spiritual and physical. When practiced
on a regular basis, it will lead
to a peaceful, and calm state of mind
which will heighten your sense of
happiness and joy.
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| April 2018

5 TIPS ON SENSIBLE
DIETING
by
Ralph Dozier
Follow Us:
You need to stick to realistic diet
strategies to lose weight long term and
the healthy way. Give these sensible
diet tips a shot to lose weight fast!
Many people take extreme measures
just to lose a few pounds
in weight. Most will do crash diets,
take supplements, or even
skip main meals (starve themselves)
just to force the body to comply. Although
some of these measures may seem
efficient, they only provide a short-term
solution to your problem. Outlined below
are a few realistic ways to lose weight without
punishing your body.
April 2018 I
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1
ONLY EAT NUTRITIOUS FOODS
Instead of following a crash diet program,
focus more on highly nutritious and
healthy foods instead to put your body
in shape. Sugary foods only cause energy
spikes and later cause sugar cravings.
2
BE ATTENTIVE TO WHAT YOU EAT
Take time to notice everything you
put in your mouth. Realize the flavors and
the texture of everything as you chew on.
Avoid eating while distracted or on the run
as this can lead to binge eating.
3
EAT AT THE TABLE
Learn the good old method where
everyone would eat at the table. By doing
so, you’ll be able to stick to the eating
schedule and even be able to know when
the food is delicious. Learn to disconnect
all your electronic devices while at the dining
table, and only eat while seated.
Once you get to your goal weight, you don’t have the
freedom of returning to your old habits, or else you
risk putting back what you had lost. Here’s why.
CLICK HERE TO READ MORE.
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4
GO FOR PROTEINS
Proteins are not only the primary
sources of the body’s main building blocks
but are also satiating as well. Having a
hearty meal of proteins leaves you full
and satisfied for longer, thus no need to
graze around the fridge. Add proteins to
your main meals to enjoy these and other
benefits.
5
EAT QUALITY NOT QUANTITY
Treats like dessert is welcome in everyone’s
diet plans. You, however, should
focus on the foods you find satisfying than
gulping down huge heaps of cheap ice
cream or chocolate. Only buy foods you
find nutritious and attractive but not because
someone else enjoys them.
Although fad diets may help you lose
weight, they don’t provide a long-term
solution to maintain good health and the
recommended weight. Follow the tips outlined
above to see the difference. You’ll be
surprised how healthy and energized you
will feel at the end of the day.
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10 Reasons Why You Aren’t Losing
BELLY FAT
And How To Fix It
by
Marianne Williams
Follow Us:
This article discusses some of the reasons you may not be losing belly fats,
and how to correct this.
In small amounts, body fats
play an essential role in keeping
cells functioning correctly
and even protect the intestines,
stomach, and other
delicate organs from damage. Too many
fats in the body however put your health
at risk. The extra fat cells tend to overwork
the liver and other organs and can
generate adipokinesochemical hormone
troublemakers that often cause a myriad
of health problems. These hormones are
transported to various body organs and
vessels causing inflammation to vital body
organs such as the heart, liver, and kidneys.
These chemicals are also linked to conditions
such as diabetes and heart disease.
Shedding off the extra pounds of fat reduces
the risk of developing some of these
conditions. Women that take to losing
weight often lose more than 30% of their
abdominal fat, leaving them with a more
beautiful body figure. Losing weight also
supercharges the body and the ability to
burn belly fats easily. Discussed below are
some of the reasons you may not be losing
belly fats, and how to correct this.
April 2018 I
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Here are ten simple ways to avoid excess calories
throughout your day - without missing
them all. These tips will change the way you
cook and feed.
CLICK HERE TO READ MORE.
1
YOUR DIET PLAN IS COMPRISED
OF LOW-FAT FOODS
Many people will instinctively switch to a
low-fat diet plan just to reduce their fat intake.
Although this may seem like a wise
idea, doing so may force the body to store
every little bit of fats it can find in the foods
you eat. Instead of ditching fatty foods altogether,
why not eat foods rich in monounsaturated
fatty acids (MUFAs) instead. This
will help prevent the body from storing too
many unwanted fats in adipose tissues.
Pro Tip: Have a serving of MUFA rich food
such as nuts, avocado, olive oil to supplement
healthy fat intake.
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2
YOU’VE BEEN STRESSED LATELY (FEELING BLUE)
A recent study by the Rush University Medical Center revealed that women with
depressive symptoms have an elevated risk of becoming obese and having extra belly
fat. Lack of physical activity and binge eating are some of the factors that cause depression
in most women today.
Remedy: Although stress is part of life, learning to manage depression can help you tone
down. One way to do this is putting on regular body exercise. When we exercise, our
brains produce chemicals that not only help burn fats but also improve our moods. This
enhances your motivation, productivity, and need to live a healthy life.
3
YOU ARE EATING TOO
MANY PROCESSED FOODS
Most, if not all, processed foods are loaded
with simple carbs and sugars. Consuming
these causes a spike in blood sugar levels
which triggers increased production of
insulin. Insulin acts on the excess sugars
converting them into fats which are stored
on vital body organs and your belly.
Remedy: Cut down on junk foods and take
to preparing your meals. You should also
consider eating healthy while in restaurants
to avoid processed foods as well.
Vegetables, fresh fruits, and cereals are
some of the best picks for a full stomach
and are low in body fats as well.
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4
MAGNESIUM DEFICIENCY
Magnesium plays a crucial role in
regulating hormones and other vital bodily
functions. A study on the same shows
that individuals that have enough magnesium
in their bodies have a reduced risk
of developing diabetes, or high blood sugar.
Their insulin levels are also lower than
with those lacking this vital mineral.
Quick Fix: Eat magnesium-rich foods such
as bananas, dark leafy greens, and soybeans
every day.
5
YOU ARE HAVING TOO
MUCH OF DIET SODA
Diet soda doesn’t reduce your calorie intake;
it increases your chances of developing
a pot belly instead. According to
research, diet soda actually pushes more
calories into your body than it claims
to save.
Quick fix: Reduce your intake of diet soda,
or even better stay away from these altogether.
Go for nutrient-rich whole
foods instead for better results and a
healthier body.
6
YOU CAN’T GET
ENOUGH OF BURGERS
Burgers and other fast foods are often loaded
with saturated fats and extremely high
in calories. According to a recent study on
the same, having a burger (or processed
foods) accumulate twice as much visceral
fats than those that eat healthier alternatives
but with polyunsaturated fats.
You’ll get plenty of saturated fats from fatty
meat, burgers, and deep-fried foods.
To avoid this, consider having a meal of
foods high in polyunsaturated fatty acids
such as salmon, trout, or tuna, then reduce
your intake of red meat. Chicken, turkey,
and legumes are the best alternatives
for lean beef.
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7
YOU ARE A HEAVY DRINKER
According to a Danish study, heavy
beer drinkers have a higher risk of becoming
obese as compared to light and
non-drinkers. The same applies to those
that drink wine in excess as well. The study
conducted in 2013 also revealed that women
who drink gain weight a lot faster than
those that don’t.
Pro tip: Drink responsibly and try to reduce
your alcohol intake to just seven
beers a week. This should have a considerable
impact on your belly fat. Light drinkers
have a lower risk of becoming obese
from drinking.
8
YOU ARE STRESSED
Menopause-related conditions and
hormonal changes can take a toll on your
health and cause weight gain. Stress
has similar effects on the body as well.
Nevertheless, taking to regular body exercise,
yoga, and participating in outdoor
activities can help lower stress levels significantly.
Most women in their menopause
attest to finding relief from merely engaging
in physical activities.
Belly Blaster: Learn to manage stress using
the most accessible method possible.
Take a stroll in the park, chat with friends,
or even better go swimming. Taking some
time out of your daily schedule should help
you manage stress and depression as well.
April 2018 I
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9
YOUR MEALS ARE TOO ‘FLAT’
Don’t just eat to fill up the stomach.
Eat foods that make you feel satisfied and
loaded with vitamins and nutritious too.
Add a few brightly colored veggies and
fruits to your diet plan. Add an orange,
blueberry, and apples to your diet plan for
better results. Adding color to your meals
will help you enjoy the meal much better
than if the meals are beige.
YOU DON’T EXERCISE
Lack of physical activity and any
form of exercise can cause your body to
store more fats in the belly. Taking on
high-intensity workouts helps the body reduce
triglycerides, insulin, and cortisol levels
in the body. Most people however live
idle lifestyles where they don’t take on any
form of body exercise.
Belly Blaster: Take to biking, jogging, running,
or even swimming to trigger increased
respiration rates and stronger
muscles. You could also use a personal
trainer to help you with resistance training
to help burn the excess fats and tone
down as well.
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BREAK IF YOU WANT TO LOSE
8 HABITS YOU SHOULD
by
Ralph Dozier
Follow Us:
If you want to lose some weight but do not fancy the idea of making
some significant life tweaks, analyze some of these bad habits.
From the moment you were conceived, you have been eating, and
it is very normal for you to develop some habits. You may not
feel that it is right to have a banana with no peanut butter, or
even take your lunch a little bit late. Regardless of what it is, having
food routines is very normal. If you want to lose some weight
but do not fancy the idea of making some significant life tweaks, analyze
some of these bad habits - as they could be straining your body more than
you imagine.
38
| April 2018

As we get
older, we
experience
a decline in
flexibility
and
strength.
Here are
nine tips
that will help
your elderly
loved ones
age well.
CLICK HERE TO
READ MORE.
1
DAILY WINE INTAKE
Studies have indicated that taking
some wine daily has several benefits to
your health, but some may be tempted to
take a lot of it when they get home. (One
serving of wine has five ounces which implies
that a whole 2/4 liter bottle should
take you for five days if you have a glass
every night.) Wine contains calories which
can accumulate as well. It can boost your
appetite, triggering you to eat more than
you usually would do. On the flip side,
though, reducing the amount of wine you
have or how regularly you take it can have
significant effects in the long run.
2
SKIPPING MEALS
It is understandable; At times things
get messed up at work, and you forget
to take your lunch. That can significantly
affect your weight loss, says Moskovitz,
mainly because you will be starving when
you get home for dinner, and you will
eventually overeat.
April 2018 I
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3
ADDING SUGAR AND CREAM
Cream and sugar improve the taste
of coffee, but some people go overboard
when adding them, quotes Cording. If you
can’t cut out these two, consider reducing
the amounts you add to your coffee
slowly by slowly and check your limits.
People usually become less accustomed
to sugar as time goes by and it may take
some time for your taste buds to respond
accordingly. You can consider using the
sugar and creamer packages rather than
pouring out from a container to have control
on the amount that you are using.
4
TAKING SWEETS AFTER MEALS
It is very easy to get into this habit, but Cording mentions that all those sweets
can accumulate making it challenging to get some satisfaction when there is nothing
sweet for you. “You may be craving for a thing that will inform your brain that the
meal is over or to change the taste in your mouth,” she quotes. Consider having a
piece of gum or mint after the meal rather than the sweets.
5
AVOIDING PORTION CONTROL
This is a common habit. Most people
have been seen to underestimate the
amount of food they eat. It is very common
with rice, pasta, and meat. Cording’s
clients will think that they are taking a
regular serving when in the real sense,
they are having three of them. And if
you are continually taking more than
you think, it is simple to overeat. The
American Heart Association has a comprehensive
breakdown of the recommended
portion sizes for some of the
commonly taken foodstuffs, but you could
always turn to Google when you have
any concerns.
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6
EATING AS A STRESS RELIEVER
It is very simple to fall into the
routine of feasting on something salty
when you feel distressed, but using this
as a method of relieving your stress will
definitely make you gain weight, mentions
Beth Warren, RDN, pioneer of Beth
Warren Nutrition and renown author. If
you like the crunch feeling your get from
feasting on chips, turn to carrot sticks for
the same.
7
NOT SLEEPING ENOUGH
It is impossible to get to bed at the
same time consistently, but if you stay
up late most of the time, it could affect
your ability to burn those calories, says
Moskovitz. Why? Well, studies have deduced
that not sleeping enough can affect
the hormone leptin and ghrelin which
have a significant impact on your appetite.
Furthermore, feeling all dizzy and sleepy
will make you eat more.
8
EATING LATE
“Normally, you will not feel hungry
late into the night, but just because you
have made it a habit of eating then, you
get to gain weight over time,” says Warren.
Your body does not execute a good job
in burning the calories at night the way
it does during the daytime, and this habit
just affects - and reducing it can have a
huge impact.
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12 WAYS TO BURN FAT
WITHOUT GOING TO THE GYM
by
Marianne Williams
Follow Us:
Losing weight is about keeping your body moving. Here are some excellent ways
to improve your metabolism and get more out of your workouts.
If you have been avoiding going
to the gym lately, don’t worry.
Did you overdo Starbucks
gingerbread lattes or grabbed
too many fast-food meals after
a marathon shopping trip? You shouldn’t
worry as long as you remain active in other
different ways.
People often completely skip their workouts
once the holidays get busy and promise
to start working out in January. However,
it can be harder to be motivated to hit
the gym if you have avoided going there for
over 2 weeks. While it is not a must for you
to maintain the exact same routine, keeping
your body moving will help in balancing
out your indulgences and start your year
strongly. To help you achieve this quickly,
here are some excellent ways to improve
your metabolism and get more out of your
workouts that are backed by research.
April 2018 I
45

From kale to dark chocolate, here are some of the top superfoods to consider when you are
experiencing period cramps.
CLICK HERE TO READ MORE.
1
USE EXERCISE TO
JUMPSTART YOUR DAY
You should get moving before downing
your first meal of the day: If exercising
is the first thing you do wen
you wake up in the morning, you can
lose up to 20 percent more fat compared
to working out after breakfast,
according to a study published in the
British Journal of Nutrition back in
2013. Try the following fat-burning
HIIT workout for a quick sweat session.
It includes challenging moves
such as lunges and squat jumps, but
you can still do from the comfort
of your living room. The great thing
about it is that it will only take 10
minutes to complete.
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2
START TAKING THE STAIRS
You should consider taking a 10-minute
break from your very busy day of online
shopping or wrapping presents to
walk up and down the stairs in your apartment
or home to burn up to 100 calories.
You will find yourself feeling less cramped
up and tense. Would you like to maximize
your calorie burning potential? Run up and
down the stairs and you will burn the same
number of calories, but in half the time.
3
KEEP YOUR WORKOUTS SHORT
Do you typically exercise for 30 minutes?
You should try working out for just
10, but go hard. Dr. Jordan Metzl says that
you can jumpstart your metabolic furnace
with an intense 10-minute workout, which
is equal to 20 to 30 minutes of moderate
intensity workouts. If you are unable to
spare 10 minutes, it is possible to sweat
for even less time: A 2013 study from
Colorado State University revealed that a
high intensity 2 1/2 minute workout can
help you burn 200 more calories over the
rest of your day.
4
TAKING LONG WINTER NAPS
If you are actively monitoring your weight this season, know this: According to research
done by the University of Chicago revealed that dieters lost 55 percent less fat if
they slept for 5 1/2 hours compared to when they slept for 8 1/2 hours. If you wish to settle
into sleep more easily, avoid alcohol, food, and lit screens at least 2 hours before going
to bed, and fill your plate with foods that will help you fall asleep earlier in the night
such as bananas, jasmine rice, cherries, etc.
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5
THE AFTERBURN EFFECT
While going out for a jog before a
night out is an excellent way to burn calories,
strength training will help you continue
burning fat even after you finish
working out. To maximize the afterburn,
you should do weight-bearing workouts
that involve the most muscle mass, such as
lunges, push-ups, and mountain climbers.
6
TAKING WALKS
Take a stroll around your block for 15
minutes and you will burn close to 3 times
the number of calories you would sitting
for an equal amount of time according to
a new study published in the Journal of
Physical Activity and Health. Walking after
consuming a large holiday meal is great for
aiding digestion. Are you in the mood for a
longer stroll? You can try out these 40-minute
workouts from Harley Pasternak, a
celebrity trainer to help you burn even
more calories.
7
PICKING UP THE PACE
Speed is critical = run, walk, or move
a bit faster and you will definitely lose
more total calories. Changing up your
walking pace frequently and quickly is a
great way to burn up to 20 percent more
calories, compared to maintaining a constant
pace, according to the findings of a
study by the Ohio State University back in
2015. Try increasing the pace for 30 seconds
and then walking at a comfortable
pace for 3 minutes.
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8
DANCING YOUR WAY TO WEIGHT LOSS
Yes, it is possible to dance your weight to weight loss. Grooving hard while you celebrate
with friends can help you burn more calories than swimming, running, or even cycling,
according to recent research by the University of Brighton in England. If you dance
for 1 hour, you can burn between 200 and 600 calories and build strength, increase flexibility,
and slow down the process of aging while doing so.
9
SNOW SHOVELING
Say no to snow blowers this winter:
You can burn over 400 calories in one hour
if you shovel your driveway and that of
your neighbor in the spirit of the season.
TRY OUT TABATA
Pick 4 whole-body moves (jump
squats, plank jacks, etc.) for this lightning
quick Tabata workout. Do one for about
20 seconds, take 10 seconds of rest, and
then do it again. Move on to the next one
and repeat. The routine might just be 4
minutes long, but you will burn 13.5 calories
every minute and double the number
of calories you burn for 30 minutes afterwards
according to research from Auburn
University in Alabama.
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SHAKE A LEG
Are you loving a holiday
movie binge? Stand
up, fidget, and pace during
commercials. Mayo Clinic
research reveals that doing
this can help you burn
an additional 350 calories
over the course of
your day. It can even help
counteract the negative effects
of sitting down for
extended periods.
LAUGH REGULARLY
The season is all
about joy. Find your joy and
share some laughs with
friends and family. If you
do this for between 10 and
15 minutes, you will burn
as many as 40 calories. Just
imagine a whole day filled
with laughter = the good
times and calorie burning
will definitely add up.
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5 REASONS
WHY IT’S
HARD TO
Lose
Weight
FOR GOOD
by
Ralph Dozier
Follow Us:
Once you get to your goal weight,
you don’t have the freedom of
returning to your old habits, or else
you risk putting back what you had
lost. Here’s why.
There is a good chance you
have seen this happening
to somebody, from celebrities
such as Janet Jackson
and Kristie Alley and even
Oprah Winfrey, have a hard time maintaining
their weight loss. Losing weight
is one part of the process, maintaining
your new weight is another story.
There was a study published in the
American Journal of Preventive on August
2011 which said that you will need
two different approaches when it comes
to losing weight and keeping it off. Once
you get to your goal weight, you don’t
have the freedom of returning to your
old habits, or else you risk putting back
what you had lost, and in some instances
even more. Below are some of the
reasons why it hard to keep off the
weight you have lost.
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Running is the best way to lose
weight, right? Not exactly. In
this article, we take a look at
why running may not be the
best way to lose weight quickly.
CLICK HERE TO READ MORE.
1
THE BODY FIGHTS
OFF STARVATION
Losing weight used to be
very undesirable, and this
is all thanks to your ancestors.
When there was
a drop in caloric intake, it
means there was a famine
and food was not going
to be available for a long
time. Even though this is
no longer the case today,
the body has been programmed
to react the same
way it did many years ago.
The body has been designed
to efficiently store
energy, so even if you are
overweight, the body is attuned
to what has been
considered the norm for
extended periods. There
are many mechanisms that
the body triggers in order
to prevent you from being
in a state of starvation,
and one of those is holding
whatever body weight
you are at. You should try
fighting back by controlling
your portions, eating
well-balanced meals, and
making every snack count.
You will keep hunger at
bay while ensuring mother
nature is in check.
2
WEIGHT LOSS CHANGES YOUR METABOLIC NEEDS
This is where the problem comes in; the less your
weight the less the calories needed to maintain weight.
Once you have stopped ‘dieting’, you can’t go back and
eat the food you used to eat. If you decide to cut your calories
to 1800 then lose ten pounds, you are going to need
only 1800 calories to maintain the new weight.
Maximizing every calorie by properly planning and stocking
the fridge with the right type of food is the best approach.
There are many other small changes you can make
to your lifestyle.
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3
THE BODY WILL ADAPT
TO THE FITNESS ROUTINE
This applies to people who go to the gym
every day but still have a problem with their
weight. The efficiency of your body is causing
this. “When you do specific movements
over and over, the body will start to learn
the movements and will start to become
much better at them,” says Olson. ‘This is
helpful when it comes to sports, and this is
why a tennis player is able to play a brutal
match in scorching heat for hours for even
seven days in a row!”
They expend energy that you are not able
to. This is why it is a good idea to alternate
workouts and look for new movements
and exercise formats if you are looking to
continue burning those calories on a regular
basis.
4
YOU CANNOT STAY
ON A DIET FOREVER
When on a diet you usually get rid of the
food that prevents weight loss such as potatoes,
pasta, and other carbs, but what
will happen the moment you decide to
start eating them again. You will most likely
see an increase on the scale.
“This is why it is never a good idea to get
rid of an entire food group or go on a big
caloric deficit”, Olson says. “There is nothing
good about removing an entire food
group from the diet when losing weight. If
you decide to limit an entire food group,
example carbs, then you end up limiting
the overall calories. It is a better approach
to reduce calories from each of the different
food groups so as to avoid cravings for
those foods. Target foods that you can easily
live without, some good examples are
sweets, cheeps, and other refined snacks.”
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5
OLD HABITS DIE HARD
You can be easily pressured into old
eating habits example when you are out
with friends. You will tend to find it easier
to justify eating unhealthy because you
have been able to lose the weight and deserve
an extra cookie.
You should never let people around you
coerce you into eating unhealthy, you
should set a good example. Be careful
when choosing from the menu when out
with friends. Look for healthier versions
of treats on accession. Maintaining your
weight does not mean you cannot indulge
from time to time, just make sure it is not
all the time.
It can be a little harder to keep the weight
off. There are many studies that have
shown between 5 and 10 percent of people
who lose weight will be able to maintain
it. This means after losing the weight, the
body will be actively working against you
when keeping them off. The above article
should help you deal with this problem.
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6 TRICKS FOR
MAINTAINING YOUR
PERFECT BODY
WEIGHT
by
Marianne Williams
Follow Us:
Have a steady diet and change your lifestyle to help you appear and
feel good every ten years. These tricks will help you to maintain
your look and feel.
If reducing your weight is not something that you
are keen on, then you have a huge number of
like-minded people. 41 percent of us are pleased
with our appearance and would want to maintain
that look, according to a recent poll by Gallup.
That is great news since it is simpler to keep your body than
it is to cut off excess weight, mentions nutritionist Keri
Gans. These strategies that have been proved by science
will help you to maintain your look and feel.
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1
PLACE YOUR GO-TO
FOODSTUFFS ON REPEAT
Make a decision on the healthy foodstuffs
you prefer, and then go ahead and feast on
them as often as you like. “Depending on
the same healthy foodstuffs over and over
is a simple way to maintain your weight
as it removes the gambling part from that
process,” states Lauren Slayton.
Desserts can be tough to add protein to, but there
are some savvy tricks to get it done. Here are 5
ways you can protein-charge your desserts.
CLICK HERE TO READ MORE.
Furthermore, you are most probably going
to control the portions you eat with
your regular foodstuffs, as indicated by
research from the University at Buffalo. In
the study, ladies who took macaroni and
cheese every day took less of it time after
time than those who had it once a week.
Scholars believe that the craze for a particular
meal wears off as you eat it daily,
making you reduce the amount you eat
eventually. However, keep in mind that the
feed and repeat strategy does not mean
that you should have the same foodstuffs
for breakfast lunch and supper every day.
Rather than an entirely regimented schedule,
have a rotation of the foods that intrigue
you, and you know are healthy for
you, and you will always be eating better
without having to think about it for long.
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2
UNDERSTAND THE NUMBERS
Even if you are buying lots of fruits
and vegetables at the groceries, it does
not imply that you are taking fewer calories.
A review of the seven studies of body
weight posted in the American Journal of
Clinical Nutrition deduced that fruits and
veggies do not help you to maintain your
weight. That can allude to the fact that
though these foods have several benefits,
you are required to substitute them for the
less healthy foodstuffs that you have been
taking to tweak your daily calorie intake,
mentions study author Kathryn A. Kaiser.
Rather than just adding the useful stuff,
eliminate the unhealthy ones: Use vegetables
as an alternative for chips with dip,
for instance. (Or opt for the desserts with
hidden health foodstuffs)
3
REASON LIKE A CHEF
If you have a meal at a restaurant-
or takeout, it is about time to shape
your kitchen skills. A study from the John
Hopkins Bloomberg School of Public Health
indicated the individuals who cooked most
of their meals took in fewer calories, even
when they ate at the restaurants, compared
to those who do not cook most of
their meals.
“Cooking gives you insight on the ingredients
that are used to prepare certain
dishes, and that information can be useful
when you decide to eat out,” states Julia
Wolfson, Ph.D. You get to know things such
as the contents of thick tomato soup which
is filled with butter and cream, so you opt
for chicken noodle as an alternative.
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4
DO NOT DRINK A
LOT OF CALORIES
If your weight is perfect and you take
alcohol from time to time, you have
no reason to stop. Ladies who had a
drink every day are less likely to add
weight over time as opposed to those
who avoid entirely. But if you start to
take so much of it, the calories can really
accumulate. Concurrently, your food
judgment can be flawed, and make you
eat more.
To avoid overindulging, “ restrict yourself
to a maximum of five or seven drinks
every weel,” claims Brooke Alpert. And
opt for the drinks with low-calorie content
such as light beer, wine, and vodka
with club soda. (You should also
ponder whether you could avoid these
drinks entirely as they are terrible
for your body)
5
ABIDE BY THE TWO DAY STATUTE
A repeated and consistent workout
schedule is one of the most effective ways
of maintaining your body shape, according
to an overview of some studies at the
East Carolina University. Target to have
between four and five hours of working
out every week, plan for it, and try to abide
by your plans, as skipping many sessions
within a short time can affect your motivation,
says Ramona Braganza. Her useful
rule of thumb: Do not let two straight days
pass without working out. If you are engaged
to work out on Thursday and Friday,
plan for a Spin class on the next day. (Even
on the off-days, making use of a standing
desk can work as a way of exercising
your body.)
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6
CHANGE YOUR TECHNIQUES
Being consistent is an important
thing, but it is also necessary to shuffle
things up after a while to keep your
body burning calories better. If your trousers
start feeling tight, make one or two
tweaks to your schedule or switch your
sweetened lattes with skim, say, and take
a stroll when going for lunch and check
whether that works, states Gans. In a paper
posted in JAMA internal medicine, individuals
who were trained to reduce 100
calories every day from their diet and
burn another 100 through exercise when
they started to gain weight managed to
maintain their body weight over three
years. (Add up most of those little changes
and you might see yourself losing body
weight effortlessly.)
Changes to your workout schedule can
also have a huge impact. If you understand
that you are going to increase your
food intake for the holidays, try to rev up
your workout sessions by about ten minutes
to increase your calorie burn. And
make sure to include one or two rigorous
workouts weekly as an extra guarantee,
says Braganza. Fast speed strength
routines that will burn fat and maintain
your muscles, which keeps your metabolic
rates up. (Do not allow the lack of sleep
to affect your other healthy habits.)
If you do nothing as you grow older, your
metabolic rates go down which increases
the amount of weight you gain every year.
Switching your workouts and eating traits
over time should not be something you
will struggle to do. Have a steady diet and
change your lifestyle to help you appear
and feel good every ten years.
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5
HORMONES THAT
CAUSE WEIGHT GAIN
by
Ralph Dozier
Follow Us:
If exercise and dieting is something you have tried but failed, then the main
culprit is hormones. Here are the top 5 hormones causing weight gain.
Many people don’t know that regulation of hormones can help in controlling
weight gain, even without having to cut back on the food you eat. If exercise
and dieting is something you have tried but ended up failing, then the
main culprit behind it is hormones. Below are the top 5 hormones causing
weight gain.
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1 MELATONIN
Melatonin is the hormone for
darkness and maintains the circadian
rhythm of the body. The circadian
rhythm is an internal clock responsible
for regulating the time you fall
asleep and you wake up. When it is
dark, the body will produce melatonin
so as to encourage rest. Not
enough during the day or bright
light in the evening can disrupt your
melatonin levels, and this can lead
to weight gain. This is the common
symptom of seasonal affective disorder
(SAD). This is a condition that
comes during winter when the body
produces too much melatonin.
You can help control your weight
gain by regulation of melatonin
levels, even without cutting back
on your food intake. According to
University of Granada researchers
in Spain, melatonin can help in
preventing heart disease linked to
obesity by reducing the bad cholesterol
(LDL) and increasing the good
cholesterol (HDL). There are plants
that have been shown to have small
quantities of melatonin, some of
them are; almonds, goji berries, cardamom,
sunflower seeds, cherries,
coriander, and fennel. It can also be
taken in supplement form and it has
been shown to have strong antioxidants
effects. If you are looking to
do it naturally, then consider sleeping
in a pitch-black room.
Lose weight by eating smarter and living a healthier life. Read this article and follow these healthy weight loss
tips to see results in no time!
CLICK HERE TO READ MORE.
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2 INSULIN
Insulin is secreted by the pancreas
and is used in the digestion of carbs.
When you consume carbs, insulin is released.
It will then transport glucose
which is simple sugar that has been made
from the carbs, then transported to the
muscle so they can be used for energy. If
you eat healthily and work out a lot but
not seeing any results, then you could be
having a condition known as insulin resistance,
this is where insulin is not working
the way it should be. The cells of the
body start to build resistance to insulin,
forcing the body to produce more of it
in order to maintain the transportation
of glucose.
Insulin will prevent the fat from being
burnt in order to preserve fat and muscle
mass, and having high levels of insulin will
mean the fat is being stored rather than
burnt, making it harder for you to lose or
maintain weight. If this is not managed, it
can lead to type 2 diabetes. Following a
low-GI eating plan will help in managing
insulin resistance, and also cardio and resistance
training is important.
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3
GHRELIN AND LEPTIN
The two work together to regulate
appetite. Fatty tissue secretes leptin so it
can regulate energy by telling the brain you
are full. Ghrelin on the other hands stimulates
appetite. Studies have shown failing
to get enough sleep causes a dive in leptin
levels and you won’t feel full after eating,
and also increased ghrelin that stimulates
appetite. There was a study published in
the journal Sleep Medicine and it found
that there was an 18% decrease in leptin
levels and a 28% increase in ghrelin levels
when there was a restriction of sleep to
four hours over two nights. This means failing
to get enough sleep will leave you feeling
hungry even if you have eaten enough.
Getting enough sleep is the best way to
keep your leptin and ghrelin levels healthy.
Try going to bed the same time every night.
You should aim for at least seven hours of
sleep so as to ensure the levels of these
hormones are balanced.
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4 CORTISOL
When in danger or high alert, like before
a date or a big presentation, a stress
hormone known as Cortisol is released
into the bloodstream. This will feed more
oxygen to the brain and release energy
from glucose and fat stores so as to help
the body deal with the threat. Being under
stress a lot means more cortisol is being
released into the bloodstream. This
has been shown to increase the risk of
heart disease, obesity, sleep disturbance,
and depression.
If the level of cortisol is elevated for a long
period of time, it can result in weight gain.
Stress hormones trigger the fight or flight
response and make the sources of fuel
readily available. If this energy is not then
used for a physical response, the body will
store the energy that has been released as
fat, usually around the abdomen, and this
will cause an increase in weight. In order
to deal with this problem, you need to follow
a healthier way of eating such as fruits
and vegetables, whole grains, lean meat,
and practicing relaxation techniques such
as yoga and meditation. Regular exercise
and avoiding stressors will go a long way.
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5 ESTROGEN
The seesaw of production of progesterone
and estrogen keeps the reproductive
system running. Estrogen is important
when it comes to the menstrual cycle and
pregnancy. It also important to maintaining
strong bones and it has also been
shown to help in preventing heart disease.
There are many studies that have suggested
the fluctuations of estrogen across the
lifespan of females can explain the higher
prevalence of obesity when compared to
men. Lower levels of estrogen will contribute
to weight gain in older years, especially
for women approaching menopause. For
young women, spiked levels can result in
migraines, irritability, depression, and other
reproductive disorders.
Estrogen is a culprit for many problems,
ranging from endometriosis to breast
cancer, and even cancer of the uterus.
Progesterone enhances the effects of estrogen
that is not within the right range,
but if you have a shortage of a given hormone,
it is a good idea to try and reintroduce
it in the most natural way possible.
Choose whole food diet and limit processed
foods if you are looking to avoid
weight gain in your premenopausal years.
Avoid high-estrogen foods such as chicken
and soy product at PMS time.
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April 2018 I
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ESSENTIAL TIPS FOR
AGING WELL
9by
Marianne Williams
Follow Us:
As we get older, we experience a decline in flexibility and strength. Here are
nine tips that will help your elderly loved ones age well.
As people age, the right amount
and type of physical activity are
essential to try and stay away
from the numerous age-related
health problems. Proper education
and prevention efforts are vital in
maintaining general body health and wellness.
More than 59 percent of the American
population expect to retire to their homes
independently after 80 years, which is according
to a survey conducted by American
Physical Therapy Association. Similarly,
the study revealed that close to half of that
population is aware that they will experience
a decline in flexibility and strength as
they get older.
Movement specialists, like physical therapists,
could help aging people overcome
their pain, gain and maintain proper movement,
and preserve independence which
will help in reducing the need for surgical
operations or the extended use of prescription
drugs. The American Physical Therapy
Association has provided nine tips that will
help your elderly loved ones age well.
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1
EASE CHRONIC PAIN
Every year, a staggering 116 million
Americans have to deal with chronic pain
resulting from arthritis and other health
conditions. Proper mobility management,
pain management, and exercises help
ease such pain and improve the quality of
one’s life.
2
IMPROVE STRENGTH
AND FLEXIBILITY
Research indicates that the right exercise
regimen could help improve muscle
flexibility and strength as one ages.
Progressive resistance training involves
exercising your muscles against resistance
which becomes more difficult as the
strength improves, has been found to aid in
preventing frailty.
3
CONSIDER RECEIVING THERAPY
You will probably not need drugs
or therapy for the stubborn lower back
pain. Lower back pain is, in most cases,
over-treated with medicines and surgery
despite the vast scientific evidence showing
that physical therapy could be an excellent
alternative and with lower risks.
4
EXERCISE REGULARLY
You will most probably reduce your
chances of catching diabetes with exercise.
An estimated one in four Americans
who are over 60 years suffers from diabetes.
Physical inactivity and obesity could
increase your risk of suffering from diabetes.
However, an appropriate fitness regimen
done regularly will go a long way in
preventing and managing diabetes Type 1
and Type 2.
If you want to lose some weight but do not fancy
the idea of making some significant life tweaks,
analyze some of these bad habits.
CLICK HERE TO READ MORE.
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5
MAINTAIN YOUR INDEPENDENCE
Exercise will help you avoid unnecessary falls and maintain your independence. A
majority of older adults above 65 years have reported problems with their movement, including
standing, walking for short distances, and stopping. Exercise could improve balance
and mobility thus reducing the risk of accidental falls.
6
IMPROVE BONE STRENGTH
Weak bones, also known as
Osteoporosis affects more than half of the
American population older than 54 years.
Exercises like dancing, walking, and jogging
that keep you on the feet, and those
that involve resistance like weight lifting
could reduce bone loss and improve
bone strength.
7
GUARD YOUR HEART
Heart disease is known to be the leading cause of deaths in the US. One of the easiest
ways to protect yourself from it and many other cardiovascular diseases is by exercising.
Research indicates that if you are already suffering from heart disease, the right
exercise could help improve your health.
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8
AVOID ANY MEMORY PROBLEMS
People who engage in lots of physical
activity, even at a later stage in life, are
less prone to memory problems like the
typical Alzheimer’s disease, which is a condition
affecting over 40 percent of individuals
who are more than 85 years of age.
9
BLADDER LEAKAGE SHOULD
NOT BE A PROBLEM
A staggering 13 million people in the
United States suffer from bladder leakage.
An experienced physical therapist could
help you avoid spending your old age relying
on pads or having to use the washroom
every time.
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5 Super Easy
Weight Loss
Tricks
by
Ralph Dozier
Follow Us:
Lose weight by eating smarter and
living a healthier life. Read this
article and follow these healthy
weight loss tips to see results in
no time!
If you’re looking for the easiest
way to lose a few pounds,
you can memorize these
amazing 5 pointers and keep
them with you wherever you go. You
can choose to change your entire lifestyle to lose
weight or consider diet restrictions like sawdust
and kale to get some results but sometimes these
weight loss programs are just too complicated.
You might have a very hectic personal life, a big
career that consumes a lot of time or you’re afraid
of going to the gym because of what people will
say about you when you’re not looking. Well,
whatever your reason, here are 5 easy things
you can incorporate in your daily life without
any expenses, commitment and pressure to
burn a lot of fat, improve muscle growth and
make your body toned and fit.
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1
MAKE YOUR BODY FEEL FULL
Did you know that you might be overeating with all the junk food that’s available
to you? Even if you’re not indulging in all the junk food, you should know that everything
that goes into your body, is what shapes it so you can become smaller by eating lesser
food. Yes, to get fit, you might be forcing yourself to eat less yet you’re too hungry to respect
that. If you’re resourceful and clever, there are a few tricks you should consider to
handle the hunger pangs and get both your mind and stomach on the same page.
First, your meals should have a lot of fiber,
fruits, whole grains and vegetables. When
consumed, fiber will take a while to be digested
thus you will become satisfied for a
long time while you would normally crave
something else to eat. Also, you should eat
frequently in smaller portions instead of
eating 2 or 3 meals everyday with all the
required calories. That way, your stomach
digests steadily and improves your metabolism
because it will be working around
the clock. When your metabolism is on a
high gear with lesser food coming in, the
body will search for other ways to burn calories,
especially the fats stored there.
Always take a lot of proteins. A lot of research
and studies have revealed that
the body urges for protein naturally so
you will keep eating search for it, even
after you have taken sufficient calories.
You can get the best proteins from fish,
lean meat and follow your weight loss
program completely.
If exercise and dieting is something you have tried but
failed, then the main culprit is hormones. Here are
the top 5 hormones causing weight gain.
CLICK HERE TO READ MORE.
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2
TRY SNEAKING IT IN
Everyone at one point of their lives
is always struggling to lose weight. If your
body is burning more calories than those
going in, you will shed those pounds. On
the other hand, if you take more calories
than those being burned, you will gain
weight. Every physical action will burn calories
so your entire day you will work harder
to keep moving and activate your muscles
and remove the fats deposited in it.
For instance, you should take the stairs
rather than the elevator when possible or
take a brisk pace when walking and take
time out of your day to jump up or down.
Even better, you can take dancing lessons
and make sure your body is working full
time to lose weight. It’s not a complex thing
to do. Keep in mind that these fat deposits
are simply stored fuel so every calorie
burned besides that from your food, comes
from these deposits. There are a few tricks
you can try out to make sure you’re getting
the best results such as adding ice to your
drinking water. That way, your body burns
the temperature internally to get it back to
the usual stats and your body will be working
tirelessly to get you back into shape.
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3
REDUCE YOUR STRESS LEVELS
Did you know that your stress is making
you gain weight? Well, you should find
ways to ditch it. If you’re too stressed or
anxious because of your lifestyle, there’s
much more than the eye bags because
you’re also gaining weight. Find some time
out of your busy day to relax and do nothing.
You can start thinking about the big
questions in the universe when you’re sitting
by the pool or on your own away from
your busy lifestyle. Although it might seem
contrary to the step mentioned above but
sometimes you need to relax and get away
from everything.
If the sun is out, you can take some moment
to soak it up in the morning. A recent
research by a prestigious university identified
that soaking up in the morning sun can
reduce your body mass index and improve
the health of your heart regardless of your
diet, age or physical activity. By soaking up
the morning sun at around 8 o’clock, is one
of the best ways to remain healthy and fit.
Also, make sure you’re getting proper sleep
every night. If you’re getting sufficient and
consistent sleep, you can regulate your
metabolism and reduce your stress levels.
By getting good sleep every night, you’re
resetting the clocks in your body and managing
the cortisol released by anything
stressing you up. If there’s a lot of cortisol
in the body, your metabolism slows down
completely thus you’re not losing weight.
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4
ALWAYS READ THE LABELS
Did you know that you might be gaining
a lot of weight because you’re not careful
of what you’re putting in your body?
Always read the labels whenever you’re
buying food and stay away from anything
with a lot of things on the ingredient list.
However, you can always read the label
carefully noting everything down if you
don’t have a choice. Your packaged snack
might have a lot of sugar or salt or written
in a different name. Read everything carefully
and take a fruit if you’re in doubt.
5
PUT YOURSELF OUT THERE
Yes, you need to put yourself out
there if you want to lose any weight at all.
It might seem like an irrelevant point after
reading everything written above but
if you’re bored without any cognitive stimulation,
you will get hungry, especially if
you’re spending too much time watching
TV. Find something that keeps you
engaged and busy to keep you way from
eating too much.
It might not be a low commitment than
the other tips mentioned above, but it
packs its own juice. When all is said and
done, weight loss shouldn’t be something
that takes the fun out of your life because
you don’t have to spend all the time in the
gym. Getting in shape means living your
life and sharing it with all the important
people in your life like going hiking with
your friends, taking your pet to the park
and spending a lot of time with your family.
You can have fun and still lose weight,
as long as you’re doing it the right way
and with these amazing tips, you’re definitely
on the right track to losing all those
extra pounds.
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7 SIGNS THAT IT IS TIME TO
DUMP YOUR TRAINER
by
Marianne Williams
Follow Us:
From monotonous sessions to giving
in to your complaints, here are seven
signs that it is time to dump your
trainer and get a better one.
Dumping your personal trainer
is not an easy decision. Such
a decision is quite stressful.
But if you don’t see any progress
and don’t feel like you can
reach your goals with him/her, there is no
option but to dump the trainer. Here are
seven signs that it is time to dump your
trainer and get a better one.
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1
THE TRAINER IS NOT AT
PAR WITH THE OTHER TRAINERS
You have seen so many trainers on the
field and thought that they are better than
my trainer. In fact, the thought that “mine
is better” never crossed your mind at
any time.
2
GIVING IN TO YOUR COMPLAINTS
If your trainer gives in too many
times when you say that you cannot do
another set or doesn’t challenge you into
performing off-time workouts, he or she
is not the best fit for your project. In fact,
if the trainer doesn’t see that you follow
the regimen restrictions, dietary norms,
or doesn’t talk you into an upcoming competition,
he/she doesn’t believe in your
true potential.
3
THE TRAINERS ATTENTION IS ON
HIS/HER PHONE MOST OF THE TIME
Your trainer is interested in his/her cell
phone than your workout regimen. You
have already completed three sets of fifteen
lunges when he/she gets off a call. In
fact, a real trainer will have a no cell phone
policy during training sessions.
Yoga is good, and it will most likely be your new
healthy addiction. Here are 7 different styles of
yoga that all consider your mind and body.
CLICK HERE TO READ MORE.
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4
YOU DON’T
GET RESULTS
You don’t see any progress despite
all your efforts and potential.
If your muscles don’t
tighten, you haven’t acquired
any new skills from the training
sessions. You should consider
another coach under
such circumstances.
5
YOU AREN’T ENJOYING THE SESSION
Are you leaving a session with your trainer dreading the next session? In that case,
you should find a new trainer as soon as possible.
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6
THE TRAINER HAS TOO
MANY CANCELLATIONS
Emergencies are inevitable. Hence, your
trainer may cancel a few appointments
here and there. But if he or she cancels
more appointments than he/she keeps, it
is not a good sign. Speak to the trainer before
deciding to replace him/her.
7
THE SESSIONS ARE
ALMOST THE SAME
If your sessions are becoming monotonous,
it may be due to your trainer giving
up on you. Most probably the trainer may
be thinking that you lack some abilities
for this sport. You should rethink your
inclinations and talents under such circumstances.
See what suits you best and
where you can progress fast by boosting
your self-esteem. You may either dump
the particular activity or the trainer by
evaluating your condition.
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5 Ways To Increase
Protein In Your Desserts
by
Ralph Dozier
Follow Us:
Desserts can be tough to add protein to, but there are some savvy tricks to
get it done. Here are 5 ways you can protein-charge your desserts.
One of the most important parts
of your diet would be the protein.
This is essential when
it comes to building muscle
and strengthening your hair/
bones/skin. Plus, protein is also a great way
to suppress your appetite. For those who
want to optimize their diet plan, it’s time to
find ways to increase your protein intake.
However, it can be challenging to do so with
desserts as they’re already packed with fat,
flour, and sugar. This makes it impossible to
add in protein and retain the muscle-building
value you’re after. If that’s the case,
it’s possible to make changes and increase
your protein intake. It all starts with small
alternations to your dessert recipes.
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Have a
steady diet
and change
your lifestyle
to help you
appear and
feel good
every ten
years. These
tricks will
help you to
maintain
your look
and feel.
CLICK HERE TO
READ MORE.
1
USE PROTEIN POWDER
This is one of the easiest ways to implement
change to your recipes. Look at
taking a bit of protein powder and sprinkle
it on top of your dessert. Protein powders
are packed with protein and are going
to meet your dietary needs. This is going
to ensure you’re able to get a lot of protein
in one serving. It could be a mug cake, pie,
or even bread pudding as long as you’re
sprinkling the powder on top.
2
SWITCH TO
GREEK YOGURT
Greek yogurt has become a staple piece
when it comes to your dessert options.
You are able to take in this wonderful
protein-filled dessert and get 15 grams
per cup. This is a lot better than using
solutions such as cream cheese or plain
yogurt. Put this as one of your ingredients
and notice the change.
3
USE TOFU
Still looking for a protein-powered
alternative?
It’s all about looking towards
tofu because it’s a neat addition
to any trifle, smoothie,
or parfait.
You can go with firm or
smooth tofu and add in ingredients
such as vanilla extract,
zest, lemon juice, and sweeteners.
This can even include
fruits if that’s what you’re after.
Some people enjoy adding
in things such as granola
and cookies. Tofu is great because
it’s plant-based and is
going to offer a lot of protein
per serving. You’re going to
get at least 10 grams of protein
per 1/2 cup.
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4
USE BLACK
BEANS
Too many people ignore
black beans.
This is a wonderful
and sneaky option
that’s going to
be a brilliant addition
to your dessert.
It’s going to add 7.5
grams of protein per
half cup and is going
to do a lot better
than oil. In fact,
you can take pureed
black beans for your
brownie mixture.
This is going to increase
your protein
and fiber intake.
5
USE NUT
BUTTER
The final way to increase
protein is
with nut butter. This
is a great tasting
solution and is going
to add value to your
desserts. It can be
something as simple
as peanut butter or
even powdered peanut
butter. You will
be able to add to
the dessert’s taste
and get the benefits
of 3-4 grams of
protein tablespoon.
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10 TIPS FOR SLASHING
IN YOUR FOOD
by
Marianne Williams
Follow Us:
Here are ten simple ways to avoid
excess calories throughout your day
without missing them all. These tips
will change the way you cook and feed.
Burning a couple of calories
here and there won’t have significant
effects straight away
but making some consistent
tweaks will. Here are ten simple
ways to avoid excess calories throughout
your day without missing them all.
These tips will change the way you cook
and feed.
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1
TAKE YOUR TEA
AND COFFEE PLAIN
Research done in recent years found
that individuals who took their coffee
black, reduced their daily calorie
intake by about 69 calories when
compared to those who used cream
and sugar, plus other extras. For
those who take tea, avoiding the additions
will save you about 43 calories
every day.
This article discusses some of the reasons you may not be losing belly fats, and how to correct this.
2
INCREASE YOUR FIBER
INTAKE FOR BREAKFAST
“If you opt to have a fiber-rich meal for
breakfast, you will be full after a short
while and eat less,” claims Krist King, who
is a spokesperson for the Academy of
Nutrition and Dietetics. One perfect option
is having oats: Back in 2015, a study posted
in the Annals of Nutrition and Metabolism,
showed that people who ate oatmeal reduced
their calorie intake by 31% at lunch
as opposed to those who took cornflakes.
3
CLICK HERE TO READ MORE.
TAKE CARBONATED WATER
Leaving out a single can of soda or
sweetened beverage can save you close to
150 calories every day. “My best tip for reducing
your soda intake is to prefer sparkling
water,” says King. “ You can add some
fruit or sweetener if you want to flavor it a
bit, but even then you will be avoiding the
sugar contained in soda. “Opting for diet
soda can save you from all those calories as
well, but some studies have hinted that you
may make up for them somewhere else.
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4
INCREASE YOUR PROTEIN INTAKE
Taking meals and snacks accompanied
by proteins, contained in lean meat,
seeds, soy, and nuts can cut down the
pangs of hunger that you would typically
have by mid-afternoon and avoid the
cravings for candy, says King. This has
been backed up by research: A review that
was done in 2016 posted on the Journal
of the Academy of Nutrition and Dietetics
Deduced that meals that contain a lot of
proteins would make you feel fuller than
those that contain fewer proteins.
5
CONTROL YOUR SALAD TOPPINGS
Congratulations for keeping off the
bread, but switching to salad won’t just
keep you safe from the calories. “ You may
want to stick to the vegetables and be wary
of the other add-ins that you are putting
on them,” mentions King. “Bacon, cheese,
croutons and dried fruit can have high-calorie
content, and if you are watching your
calorie intake, it is advisable to avoid them.”
6
GET FOOD BEFORE
THE HUNGER PANGS SET IN
If your lunch joint offers delivery services,
make use of it. In 2016, a piece posted in
the Journal of Marketing Research indicated
that individuals who opted to call for
their lunch before they felt hungry often
had less than those that did not. Waiting
till you start feeling hungry and then deciding
what you want to have increases
your chances of eating a lot, says the author
of that study.
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7
CLEAN UP YOUR KITCHEN
When all the things around you feel
messy, controlling the amount and what
you eat will sound like a non-important issue,
mentions some scholars at the Cornell
University Food Lab. Back in 2016, a study
posted in Environment and Behavior, it was
found that ladies who spent more than ten
minutes in the kitchen had twice as many
cookies that those who went to a similar
room that was more organized, translating
to about 53 calories more.
8
DO MOST OF YOUR
COOKING AT HOME
If you have settled on cooking more at
home this year, it may be important to inform
you that it can help you to reduce
your calorie intake aside from all the other
benefits it has in store. In 2015, a study
in the journal Public Health Nutrition deduced
that individuals who prepared their
dinner six times a week tool 150 fewer calories
than those who cooked for fewer
days. People who cook more at home tend
to make healthier choices and take fewer
calories, on the nights where they were
forced to eat out.
9
REDUCE YOUR COOKING
OIL PORTIONS
“When you are preparing vegetables or
cooking on the cooker, one of the most effective
thing you can do to reduce the calories
is opting for a nonstick cooking spray
as opposed to oil in your pan,” mentions
King. Keep in mind that a tablespoon of oil
contains close to 120 calories and you can
also substitute with a few tablespoons of
chicken, beef or vegetable broth. “It will
keep your food from sticking to the pan
and make your food tastier.”
AVOID EATING
WHILE WATCHING TV
Having your dinner, or even a bag of potato
chips while watching TV is very bad, mentions
King. Not only does it make us eat
more as we are not entirely keen on the
portion sizes we take, but our brains may
not really consider that we have eaten and
it may trigger the hunger sensations later
on. The more entertaining that show is,
the more terrible it gets for your waistline:
A study in 2014 in JAMA Internal Medicine
indicated that people who ate while watching
an action movie ate more food than
those who watched a relaxed talk show.
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5 IMPORTANT REASONS WHY
RUNNING
ISN’T IDEAL FOR LOSING WEIGHT
by
Ralph Dozier
Follow Us:
Running is the best way to lose weight, right? Not exactly. In this
article, we take a look at why running may not be the best way
to lose weight quickly.
Ever felt it’s tough to lose weight? This is something people
often think about as they’re going through the rigorous
process. It is annoying and people start to feel helpless
after a while. This is why it’s important to look past
“hard work” and understand the value of being smart too.
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Once you get to your goal weight, you don’t have
the freedom of returning to your old habits, or
else you risk putting back what you had lost.
Here’s why.
CLICK HERE TO READ MORE.
A client in the past indicated how her
friend was able to lose weight easily and
wanted to go through a similar coaching
program. This was exciting because it
was time for her to lose that post-partum
weight. To make sure things went ahead
properly, it was important to check her
mindset and get a read on her willingness
to work hard. It was clear she had every
intention to put in the hard work. However,
she was also putting the effort in the
wrong places and that’s why she wasn’t
reaching the results she had dreamed of.
After a while, it started to click for her as
she understood how cardio was negatively
impacting her weight loss journey. It was all
about making adjustments and she started
to see results. She was able to shed seven
months in only a month. This is when it becomes
important to note how cardio isn’t
always the savior in these situations. It is
common to assume that is the case but
it doesn’t have to be. This is a real myth
and it’s time to take a look at why running
might be the reason for your inability to
lose weight quickly.
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1
WORKOUTS REMAIN THE SAME
The human body is an intricate machine
and it’s resilient too. This means if
you start running the same workout program
every week, it’s going to learn to
adapt. It will strengthen specific muscles
and adapt over time making the workout
less effective. This applies to running
programs as well because your body is
going to get used to what’s going on. It
will start to use up fewer calories to run
the same distance.
Studies done on this subject have stated after
a certain point, the human body is simply
not hitting “maximum effort” even if
the workout was hard at the start of one’s
journey. This is why it becomes important
to change things up. Most subjects
were able to shed a few pounds before
they hit a plateau. Their body and its metabolic
rate had caught up with the cardio.
In general, you’re able to get more value
out of eating less than by pursuing a cardio
workout. For example, instead of burning
200 calories with running, why not eat
200 fewer calories? This is going to have
the same impact. The calories are going
to be burned regardless of how it’s done.
This is going to start to change your body
for the better.
This is why running at a set pace is one of
the biggest mistakes a person can make.
The intensity isn’t going to be as difficult for
the body to match after a while. You’ll start
to notice it as well because you’re not going
to sweat as much as you might have in
the past. This is important when it comes
to building a workout regimen. You want to
keep the body working hard so it doesn’t
start to conserve energy when you’re putting
in the effort to workout. If you make
changes, you’re able to burn more calories
in less time.
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2
YOU COVER GREATER DISTANCES
WITHOUT CHANGING SPEEDS
It’s important to note cardio isn’t all about
distance. Most people are going to pick a
specific pace and stick to it forever. This
isn’t good enough because “distance” isn’t
going to matter when it comes to your
weight loss goals. You could be on a bike
or a treadmill but the distance isn’t going
to justify the time put in. You are going
to start to run but the pace is going to
be the same. This is going to lead to inferior
results and after a point, your body will
fully adapt.
Studies done on this subject illustrated
how people were going through a moderate
routine that wasn’t doing enough for
their weight loss goals. They were spending
an hour on the treadmill at an average
speed of 3 miles per hour and simply
weren’t getting the value they wanted.
This is why looking at your intensity is important.
Don’t think about the distance because
you can gain more value in less time
if the intensity is pushed upwards. For example,
instead of running at three miles
per hour, why not push it up to six miles per
hour and cut the time down to 20 minutes?
This is how you are going to lose fat and
start to see results! Studies in Canada have
revealed how subjects were able to get
more out of high-intensity workouts than
low-intensity alternatives. The group that
was sprinting at full effort were able to see
better returns than those who spent an
hour on the treadmill at a moderate pace.
The sprinters saw a real change in their
physical shape and appearance.
The reason has a lot to do with how the
body responds to sprinting. It starts to
push through by converting lactic acid into
ATP (energy) and that’s ideal for getting fitter.
Your body needs to use up more calories
to do this and that’s when you’re going
to see real results.
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3
YOUR MIND GETS STUCK
ON “CALORIES BURNED”
People make this mistake all the time and
it’s unfortunate. They start to assume the
number of calories they’re burning is important
but it’s not. This is not the way
to look at weight loss because there’s so
much more involved in the process. For example,
your body is going to use up energy
in other ways such as eating, standing,
and even sleeping. You will probably burn
more calories doing that than going to the
gym for a run!
Of course, this doesn’t mean you ignore the
gym! You should exercise because it’s good
for the body and helps set the mindset for
staying fit. You able to burn calories with
any type of exercise and it doesn’t have
to be running. You can even go ahead and
lift weights if that’s your favorite thing to
do. It’s all about focusing on losing weight
rather than hitting an imaginary mark for
the number of calories you burn.
4
YOU ONLY STICK TO RUNNING
If muscles are important for losing
weight then why not focus on this
type of training? Most people get lost in
the world of running or cardio and that
is where they lose out. You want to think
about other options such as lifting weights
or even going for a cycling session if you
want to stick to cardio. It’s all about mixing
things up and getting more for the
time you’re spending in the gym. Studies
have shown how important it can be to
look at various options other than running
while building a workout regimen.
Remember, running is going to work out
for people but it’s about efficiency and optimization.
You want to do things that are
efficient so you’re able to get more from
less. The goal is to lose weight and that’s
where your mind has to go. You don’t want
to look at solutions such as long walks
when you could be sprinting instead! You
want to mix things up as much as you can.
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5
EXCESSIVE RUNNING
Yes, this is a real reason! There are
people who end up running too much and
that can become the reason for their inferior
results. They don’t think about how
much they’re running and just keep doing
it for the sake of it. It’s important to realize
after a certain point, you are just not going
to see results from running! You need
to look at other options or at least cut back
so your body is able to repair itself.
You don’t want to exert a lot of stress
on your body because it’s going to break
down. Exercise doesn’t mean you start
to torture yourself and make it impossible
for the body to stay healthy. The ability
to lose fat is going to include how your
body’s hormones are as well. You want to
ensure everything is in order so you’re losing
weight and still remain as healthy as
you want to be. This is where studies have
shown the value of reducing your cortisol
levels because it leads to long-term damage.
Don’t continue to put stress on the tissues
when you don’t have to! This is going
to impact your immune system along with
various parts of the body.
The same goes for those who have a lot of
stress in their life. You want to take a look
at reducing the amount of time you’re putting
in the gym and focus on other things
such as your metabolic rate. If you don’t
do this, you’re not going to be able to lose
weight as fast as you want to.
In the end, anything over an hour in the
gym is too much and excessive. You are not
looking to become a marathon runner. The
goal is to lose weight and that can happen
with the right eating habits and targeted
workout sessions. If that means you have
to eliminate running and only lift weights
then that is what you have to do. This is
going to take you down the right path!
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TUNE IN
FOR OUR
NEXT
ISSUE!
• AMAZING HEALTH BENEFITS
OF GREEN COFFEE
• STRESS RELIEF EXERCISES
FOR WOMEN
• FUN WORKOUTS FOR THOSE
WHO ABSOLUTELY HATE THE GYM
• WEIGHT LOSS RULES TO SWEAR BY
• BRAIN-BOOSTING ACTIVITIES
TO ADD TO YOUR DAY
• DIET MYTHS THAT MAKE YOU
GAIN WEIGHT
• FOODS THAT YOU SHOULD
NEVER EAT SOLO
Follow Us:
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The May 2018 edition of
Smart Weight Loss
will be available this spring.
| April 2018