You presumably know that one of the most recommended things to do for overall health development is exercise. Not only it does help in reducing stress and anxiety; it is also clinically proven to boost the immune system. But, have you ever wonder what happens to your body when you exercise frequently? Do you have an idea of how it affects and changes your body physic, muscles, heart, and mind? If not, then we will explore those things to give you an excellent reason why you should consider exercising regularly.
Losing weight has always been challenging and complicated. There are so many rules to follow, which can cause anxiety and stress to any person who wants to get fit and become healthy. Unfortunately, being busy at work or in business can also contribute to your struggle for weight management. Fortunately, there are smart techniques that you can follow if you want to focus on shredding off some fats.
In this article, allow us to provide you with a list of the things that you can consider so that you will achieve your fitness goals despite having a hectic schedule. The first thing that you have to remember is the fact that your busy schedule should never become an excuse for not committing to your weight goals. Below are some of the tips to remember:
There is never a perfect time to get healthy because stress is a fact of life. — Melanie Greenberg Ph.D.
As already mentioned above, stop making an excuse that you are too busy to go to the gym or follow a balanced diet. Take note that all it takes for you to be pounds lighter is to remind yourself of the significance of making small decisions. You do not need to pressure yourself in taking significant steps because you will only end up being frustrated. An excellent example of this is setting aside at least thirty minutes a day for physical activities. Take note that it only comprises around 2% of the 24 hours that you experience every day.
Pack Your Meals
Instead of going out to lunch in restaurants or food establishments, it is suggested for you to start preparing your meals at home. It will not only allow you to make healthier food options but also give you a chance to save big on your expenses. One of the best advantages of doing this is that it can be easier on your part to stick with your chosen diet method. All you have to do is to think of a meal plan for the week and be committed to following it.
Do Office Exercises
Did you know that there are tons of opportunities at work where you can become physically active? Do not live a sedentary life because it will only lead to more problems in the future. It can even contribute to increased risks to your mental and physical health. As such, you have to exert efforts in moving from one place to another so that you will not spend the whole day just sitting down. As already emphasize above, even your little steps matter a lot. Nonetheless, your fitness goals must not stand in the way of your work productivity.
Physical health benefits aside, I have also witnessed firsthand how exercise leads to positive increases in self-esteem and body image. — Stacey Neil, MA, LMFT, CPT
Many people sacrifice their sleep because they are too busy to rest. Make sure that you do not end up like them as it will only provide adverse effects on your part. No matter how extra busy you are, do not forget the significance of getting enough sleep at night. When you lack sleep, there is a high tendency that you will be in a bad mood the following day. At the same time, your energy level will be low making it more impossible for you to stick with your diet or spend minimal time for exercise.
Find Fitness Buddies
In everything you do, it is always fun and exciting to share the experience with. Hence, if you are in a great mood to lose weight, the best thing to do is to look for some friends or family members who have the same goal and passion as you do. The more you spend time with these people, the easier it would be to live a healthy lifestyle. Being with them will serve as a constant reminder on your part that you have to stay fit just like them. As such, you will feel more motivated and inspired to keep going with your goals.
…a good alternative if you can find it: a body-positive gym where the emphasis is not on weight loss or even weight control, but rather on the enjoyment of moving your body, whatever its shape or size. — Tina Gilbertson, MA, LPC
Losing weight can be challenging most of the time. Whenever you feel like giving up, remember the reasons why you started in the first place. Look for inspiration that will help you to continue with your journey. Keep in mind that all your difficulties and hardships will be rewarded in the end. Lose weight not because you want to impress others but because you want to live longer and become a better version of yourself. You deserve this.
Loving ourselves is an essential thing in life. It is where we value our overall personality. However, there are instances that we feel uncomfortable about our appearance. That is especially when we are overweight. There are a lot of psychological and emotional issues that begin to build up every time people try to look at us differently. There are judgments everywhere. Others look at us as if there’s something wrong. And what hurts the most is that sometimes our family and friends are the ones who make it hard for us to accept our physical attributes.
There isn’t a “fat” personality or a “thin” personality per se. The key is to channel the personality traits that will work for you to accomplish your weight loss goals. — Sherry Pagoto Ph.D.
Even if we tell everyone that we are happy the way we are, that there’s no need to change because we love ourselves as is, or anything like that, we still consider obtaining something less of a distraction for others. Though what people say will not entirely matter, there are cases we tend to believe them. At some point, we understand why other persons don’t seem to value our condition. That’s because it is human nature to stigmatize overweight people as individuals who are not capable of anything.
In unfortunate events, we always hear some people say that we are not healthy. Some insist that we should consider taking care of ourselves and start losing weight for our benefits. We, on the other hand, sometimes care, and sometimes don’t. But when we try and think about it, they have a point. With that, this article will let us know the importance of losing weight.
To Become Healthier
The most apparent reason for losing weight is our wellness. The overall improvement of our health has something to do with the energy we daily utilize, the strength we need for the hefty task, the mental sharpness we need for analytical activities, and so on. However, in unfortunate instances, people around 20s and even on 30s don’t consider it. The reason is not that good enough to encourage others to lose weight. That’s because these individuals don’t feel the need to be healthy not until something happens to them or diseases take over their bodies that force them to live a healthy life. That’s regardless of the news and articles they read about how detrimental obesity can be.
Trending diets, expensive meal plans, and other fads may seem to yield results for others, and they may indeed yield results for anyone at first, but they are less likely to lead to lasting behavioral change. — Marni Amsellem, PhD
To Not Hold Back On Things
The second essential reason for losing weight is the elimination of the things we hold back doing. With obesity, the things we want to do become limited. The sad reality is that overweight people are sometimes not given considerations because the weight becomes a hindrance. Also, there are instances of adverse scenarios. One example is buying two plane tickets instead of one. That’s due to the seat space that overweight people seem to occupy.
Another thing is getting stuck in a clothing store. People with large sizes find it very difficult to buy clothes fit their size. Others consider personalized clothes which can somehow become very expensive.
To Become Confident
Reasonably one of the significant things we can do for our overall satisfaction and happiness is boosting up our confidence. With losing weight, we won’t always be tugging on our clothes only to avoid it from clinging too much on our bodies. We won’t feel embarrassed on the visible sweat marks that appear on our shirts every time we perspire a little bit. We can achieve self-confidence that even wearing a small sized shirt or jeans becomes very fulfilling. Losing weight gives us an overall amazing feeling about who we are and appreciate the way we look physically.
It was clear to me that our actions follow our thoughts. And we create what we focus on. — Susan K Perry Ph.D.
To See More Possibilities
One of the greatest things about losing weight is the encouragement of seeing things differently. Since there is a lot of stuff we thought are impossible to do due to our physical attributes, there are things that can become a whole lot more doable once all the excess weight are gone. There is a great possibility that we might consider activities such as hiking, swimming, brisk walking, jogging, and more. Though we know that losing weight for someone who’s overweight for a length of time may struggle in the process, it will become worth it eventually. As long as we consider a lot of time, effort, consistency, and a ton of determination never to stop working and trying, things become achievable. We might end up thinking that the things we are afraid of doing before are not as hard as it was after we shed some pounds. Weight loss makes us realize that there are a lot of things that we may have once thought impossible to accomplish are now seemingly an actual goal that we can look forward to achieving.
These are the only important things we need to think about when we consider losing weight. There’s nothing more and nothing less. We don’t have to please anybody and let alone leave the society’s expectation about our capability of changing our physical aspects.
The people in your life have the ability to affect the way you act and think. Because of this, it is crucial on your part to be careful with the kind of people that you connect with. Take note that you have the right to refuse to establish connections with those whom you believe would only hurt you. As much as possible, learn how to avoid those who can have a bad influence over you. Instead, focus on finding more individuals who can help you in accomplishing your goals.
Many people mistakenly believe that they have the willpower or the sheer determination to lose and maintain weight by themselves. — Nathaniel Lambert Ph.D.
In this article, we are going to reveal who are the top three individuals that you need to connect with so that you can instantly lose weight. Remember that it is not enough to have a self-motivation in achieving your fitness goals. There is also a necessity to find the right people who can provide their assistance and expertise in what you want to accomplish:
A Fitness Buddy
Exercise is a big part of what you need to do to achieve your ideal weight. Unfortunately, it can be a draining activity to do, especially if no one is around to help you become motivated in completing the physical activities required. Because of this, it is highly recommended on your part to find a fitness buddy who can inspire you to get going. This person is going to be your ultimate best friend as you both aspire to achieve your fitness goals. As such, it is best to find someone who has the same drive as you do when it comes to losing weight. This person must also be someone whom you can be comfortable with.
Articulating a plan to others can reinforce the level of commitment to the plan while also introducing social motivators. — Marni Amsellem, PhD
A Gym Instructor
You may need to enroll in gym sessions if you want to achieve your goals in the fastest way possible. A gym instructor can offer a big help in transforming your sedentary lifestyle. This professional can create a unique workout plan that you can follow so that you will become successful in shredding off your excess fats. Take note that personalized fitness programs are ideal for someone who wants to remain healthy while losing weight. Your instructor may also be a yoga or pilates teacher, depending on your preferences. Do not be hesitant to explore your available options.
“Outsourcing” the mental effort required to complete fitness goals can reduce your own effort. — Theresa E DiDonato Ph.D.
As much as exercise is necessary for eliminating excess weight, a balanced diet is also as important. Therefore, it is highly recommended on your part to search for the best dietician in town. This is crucial so that you can have a quick guide on the specific kind of diet that you want to follow. As you probably know, there are over hundreds of kinds of diet available for someone like you who wants to lose weight. The question now is which among these forms of diet can be ideal for your situation? Worry no more because the dietician can answer this for you.
Losing weight does not need to be difficult, as long as you have the right persons by your side. Do not be afraid to face your fears with them by your side.
According to the Center for Disease Control, more than one third of the US population is currently obese, putting them at risk for diabetes, heart disease, and some cancers. Maintaining a healthy weight and exercising moderately over long periods can be very challenging. — Melanie Greenberg Ph.D.
Overweight people are prone to difficult life changes that make them feel depressed. Not only because they somehow think they are not capable of doing what others usually do, but also because they bind themselves to the idea that they don’t have the right to do it. They believe that their weight problem is the primary reason why they should stop aiming for a better life. They struggle and feel sorry for themselves because they assume that everything is going to be so hard.
Before we eat or before we allow our guests to dine, we say phrases like, “Bon appetit” or “dig in” which is for them to enjoy the food. Others practice saying grace before a meal as a tradition to show that they are grateful for the food they are about to eat.
Enjoy All Food
Food is something we should enjoy, for it is a blessing we should be grateful for. The way we look at the food on our table is vital to how we treat them. Weight problems are sometimes caused by our abuse of food, binging, overeating, avoiding (certain foods), not knowing what our food truly is.
Imagine eating what you want and having your favorite foods in the house for weeks, without fearing you will eat it all in one sitting! This balance is absolutely possible and a great way to live your life. — Anne Cuthbert, MA, LPC
Enjoyment and true food appreciation no longer matter much in this age where taking photos of food is more important than knowing how meals are prepared. Where color and texture are just crucial because of how beautiful they would look in the picture rather than knowing what indeed is on the plate that was served that will nourish the body.
Experts say that it is essential to view our food as something far more than just something that will look beautiful in the photos. We should be concerned about what it is that we are going to feed our bodies than what we are going to feed on our social media. Changing the way we view our food can help us enormously, not just in maintaining our ideal body weight, but in staying fit and healthy.
Unless we look at our food in a manner they should be viewed, we will never really thoroughly enjoy them.
How Should We Look At Our Food?
Sometimes, it is not always the issue of what to eat or how much of something we should consume, but how we see the food we eat.
My therapist told me that I could eat basically anything. Refraining myself from eating certain food which I used to love will just cause me to crave for it more. According to him, this method is only a temporary means to lose weight because the moment that I won’t be able to withstand the temptation and take a bite, I will never get my hands off of it, which is very accurate. It had actually happened to me a lot of times.
Changing the way we think and behave towards food is very important. Thinking that we can freely eat anything and appropriately conduct ourselves towards it, no need for a cheat day will help us see them and their benefits unmistakably. Appreciate each food that you love by avoiding putting a label on them as bad or good food, except for course if you have some medical condition in which certain foods are not allowed. But mind you, being judgmental when it comes to food will do you no good.
Starving yourself to take weight off quickly will likely lead to the inevitable rebound effect in which you end up bingeing or abandoning the whole plan. — Melanie Greenberg Ph.D.
Practice the habit of knowing your food better. Look at it as not just an ordinary apple pie or crispy seasoned fries, but instead, think of it is a crust made from flour and butter that is filled with nicely sliced apples mixed with sugar and cinnamon and baked in the oven. Those fries are beautifully sliced pieces of potatoes that are fried in fat, coated with spices, salt, and pepper.
Connect With Your Food
Can you still remember what you ate yesterday without looking at your IG or FB? How about this morning? Did you enjoy your meal? Are you satisfied with it?
Some French restaurants are against “camera eats first” behavior, the taking of pictures of the food before eating them, because it ruins the whole dining experience.
They do this because they want people to have a connection with the food they prepared for them to be able to perceive the food objectively.
Knowing your food in a more in-depth aspect will allow you to understand what it can do for you. The power it used to have in controlling your mind and emotions and your craving for it will start to get weaker until they are no longer important because now you know its secret.
Stop Being Judgmental And Harsh On Yourself
Stop judging the food in front of you, but know them and establish a connection. Think what exactly it is that you want to eat, not what others say you should eat, so you’ll be satisfied. Listen to the voice inside of you, the voice that is telling you to eat that leafy salad dipped in a mixture of grapeseed oil, vinegar, squeezed with lemon oil, topped with fresh basil.
…many of the emotional barriers to weight loss are not initially obvious, so it is important to identify common emotional barriers and be honest with yourself about how they might be affecting you. — Marni Amsellem, PhD
Hey, stop the guilt feeling and get rid of that shame consult with a nutritionist or mental health professional to see which dietary changes you can make if it bothers you and if you’re feeling anxious. It is your body. Eat what it tells you to, and never forget to establish a connection with your food for you to enjoy every bite of it. No cheating, no guilt feeling, but just a happy tummy and a healthy body.
Because A Mile Won’t Be Conquered Without Making Small Steps
…most people start a diet to lose weight but only for a specific amount of time. — Michelle Lewis, LCSW
Killing yourself with crash diets and intense workouts won’t do your body right. What’s more, they won’t take you closer to your weight loss goals. Try developing these five small eating habits, instead. You’ll never know, you could be losing a pound [or more!] a month and be nearer to achieving that elusive healthier [and sexier] you. Plus, you’re getting the whole family to eat healthily, too. Read more from www.premierhealthurgentcare.com/
Admit it, the faster we get that leaner, less flabby body we want, the better. That’s why fad diets never lose their appeal – they all claim to give us results quicker than we can imagine and ever work for! However, doctors warn us about them, on repeat.
Dieting doesn’t keep you from not thinking about your favorite foods—you think about them more. — Anne Cuthbert, MA, LPC
“The bigger claims they make, the more you should be wary,” says one health professional from New York regarding diet methods. “These fad diets could bring more harm than good to your body.”
This NY doctor along with a few dieticians and health advocates give their take on the five most dangerous diets practiced today and why they could be doing more harm than good to your body.
The Hollywood Diet
The Hollywood Diet’s creators, Jamie and Larry, claim that their regimen allows dieters to lose as much as 10 pounds in a 48-hour period provided that you get all your daily nutrient needs within this time via their specially-blended juice concentrate mixed with water. The dieter shouldn’t take in any other food item.
“The Hollywood Diet is good for detox or cleansing,” says one healthy lifestyle buff. “But I don’t think I’ll be able to survive it long-term.”
“This diet is extremely deficient in calories, only 800 compared to the standard 2,000-calorie intake for every person,” says one Los Angeles-based nutritionist. “This puts your body in a starvation mode which is quite harmful in the long run.”
Aside from these, the dieter may experience constipation or diarrhea, exhaustion, and nausea.
Several studies dating back to the 1990’s indicated that the “ideal” female body as portrayed by the media has become progressively (and more unrealistically) thinner with each decade since the 1950’s. — Shelley H Carson Ph.D.
The Baby Food Diet
The premise of this diet method replace the dieter’s breakfast and lunch with pureed foods rationed in tiny jars (thus, the name as the jars resemble ready-to-eat baby food jars sold in supermarkets) and to eat a low-calorie meal for dinner.
“What’s wrong with this diet? Well, why to settle down for puree when you can have the real deal?” said one New York-based doctor. “It’s better to increase your serving of fruits and vegetables and lower your sodium consumption than deny yourself the pleasure you can get from eating and chewing real food.”
Consuming drinks with glucose (like lemonade) makes people have higher levels of self-control on a variety of tasks. — Nathan A Heflick Ph.D.
The Master Cleanse (Also Known As The Lemonade Diet)
Beyonce did this diet method – which consists of downing glasses of water infused with lemon juice, cayenne pepper, and maple syrup – and survived to tell the tale.
“Yes, the Master Cleanse lets you get off some pounds, but those are mostly water weight,” said the LA nutritionist. “You’ll most likely get the weight back when you also go back to eating solid foods. Besides, these kinds of diets are the ones that cause you to lose muscle mass which slows down your metabolism. The result? You’ll have a more difficult time losing weight in the future. Is it worth that risk?”
The Sleeping-Beauty Diet
This fad diet’s premise encourages dieters to down drugs so they can sleep their way to thinner waists. Accordingly, if you sleep in, you skip a few meals which result in you losing weight.
“This, by far, is the most harmful in the list,” said the NY doctor and the group agreed. “Not eating and drinking for days slow down a person’s metabolism and could bring about dehydration. Additionally, taking in unprescribed sleeping medications or other illegal drugs to induce sleep for days is very dangerous to one’s health.”
What’s The Best Diet To Follow?
“Look for diet plans that allow you to lose one to two pounds a week,” said the LA nutritionist.
“Most of all, don’t fall for the “lose weight easily and fast” diets that keep coming up,” said the NY-based medical practitioner.
Who says dieting is fun? Na-ah!
This is what diet culture has taught us—to override the body’s signals in the service of external rules. — Mandy Beth Rubin, LPC
In fact, it is, arguably, the most challenging lifestyle change one undertakes on his road to weight loss with exercising coming in as a very close second place. But these recent years have brought about innovations that ideally help a person looking to lose weight to achieve his goals. And one of these advances is smartphone applications.
2 in every 3 American adults are either overweight or obese. We all know that going beyond the healthy weight standards puts one at risk of a myriad of health conditions such as diabetes and heart problems. So, we strive to keep ourselves up in shape, dieting being one of the most common shape-up steps we do.
But how can we ensure we’ll stick to our dieting regimens? Easy. Through our smartphones! As one study put it, people who use apps to help them reach their weight loss goals succeed far better than their counterparts who strictly follow their diet plans alone.
So without further ado, here are the six best smartphone apps to use as weight goals’ helpers. And the best thing about them? They’re free!
Studies show that people who diet gain more weight over time, potentially leading to more health problems as yo-yo weight gain and loss is hard on the body. — Anne Cuthbert, MA, LPC
FatSecret tracks its user’s food intake as well as his physical activities. Furthermore, it serves as a monitor device to keep the user updated about his weight loss progress. What do most users like about this app? It allows them to connect with other people who have the same goal as them – to ultimately lose weight.
My Diet Coach
If you like to incorporate fun into your weight loss regimen then, this app is your must-have. Aside from monitoring your food intake and physical activities, you can also set up challenges with this app and earn rewards if you overcome them like clothes for your app avatar.
MyFitnessPal works as a food reader. It gives its user the access to over 5 million food items, so you can count the calories your every meal has. The app works out the idea that one can lose weight by merely counting and controlling his calorie intake. Additionally, the user can add pre-packaged foods into his food diary by letting the app scan barcodes.
What’s more, its fitness tracker and user community access are perfect add-ins for someone who also wants support from others who have the same goal.
Like all the other weight loss helper apps, Lose It tracks its user’s food intake and exercise habits as well as his weight loss goals. It also enables him to contact other users for weight loss inspirations and support when the going gets rough.
What makes it unique, though, is its Snap It feature. It allows users to take a picture of their meals and keeps track of the calories.
Pact is both a conventional weight loss app yet not-so-conventional at the same time. Like the others, it tracks the user’s food intake and physical activities. However, it’s also the only one in this list that gives off a reward many would find worth losing weight for – cash incentives. But be aware. When you fail to meet the challenge’s goal, you might see yourself paying instead (and be out of your budget in the end!).
As its name implies, this app educates its users on healthy eating by enabling them to make the best choice when it comes to their meals. Want to know the most nutritious cereal out there? Consult Fooducate. Aside from this unique feature, the app works as any conventional weight loss apps do – tracking food intake and monitoring exercise and other physical activities.
Changing your lifestyle to achieve your weight loss goals is not an easy feat. Thatis why you need every help you can get along the way.
Don’t hate me, but don’t start with the app. It is always a good idea to consult with a healthcare professional before you plunge into any diet or exercise plan in spite of the myriad of diet books, programs, experts and apps out there promising answers. — Pamela B. Rutledge Ph.D., M.B.A.