How to Lose Weight During Perimenopause

It's no secret most women struggle with putting on extra, unwanted pounds as they approach "the change". This issue leads women desperate to figure out how to lose weight during perimenopause.

Weight gain is probably one of the more annoying problems premenopausal women face. Besides not being able to fit into your old clothes, you have all that extra padding where you didn't have it before. With all that you're going through, the last thing you need is to have to go out and buy an entirely new wardrobe...

But never fear, today I have a super simple diet trick guaranteed to help you shed pounds.

Not only that, but do this one thing, and you'll not only lose weight, but you will also help get those fluctuating hormones back on track.

Its' a win-win!

How to Lose Weight During Perimenopause

I should provide a disclaimer, though. If you have thyroid issues, then your condition is a bit more severe and this one trick may not be enough...

Don't worry- I'm not going to tell you to join some expensive and difficult to follow diet program like Jenny Craig. And I certainly don't want you to go out and buy a bunch of processed and tasteless low-fat foods.

Do this one thing and you'll still be able to enjoy a whole range of yummy and rich tasting foods. You won't feel deprived and you'll still be able to shed a chunk of that extra weight.

So you want to hear what my trick is?

Don't eat sugar.

That's it. Don't do it.

Remove sugar from your diet and you will see that weight just slide off. More than that, eliminating sugar will go a long way in balancing out those unstable hormones.

How so?

Because sugar is one of the major contributors to hormone imbalance- specifically hormone imbalance due to estrogen dominance.

Estrogen dominance refers to the condition where you have an abundance of estrogen and not enough progesterone. It is one of the leading causes of severe premenopausal symptoms and can make life a living hell for some women. A number of factors contribute to estrogen dominance including stress and toxin exposure. But one of the worst culprits is our modern Western diet. And one of the worst foods that aggravate estrogen dominance? You guessed it: sugar.

Eating sugar causes your cortisol levels to rise, which in turn causes your estrogen to go up. Once your estrogen levels go up, your progesterone levels go down.

So not only does sugar help you pack on the pounds, it also messes with your hormones big time.

If you want to know how to lose weight during perimenopause just give up sugar. It really couldn't be simpler than that.

I realize giving up sugar isn't all that easy. It is highly addictive after all.

And it's hidden in a TON of our food.

But if you can, eliminate or at least reduce sugar from your diet and you will see a remarkable change in your health.

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The 8 most common postpartum problems and ways to deal with them

Birth is a beautiful experience. However, the birth of a child leads to many physical and emotional changes. Here are some of the most common postpartum body problems and ways to deal with them:

1. The pain of the perineum

Pain in the perineum (the area between the vagina and the rectum) is also common. You should consult your doctor to avoid serious complications. Using a soft seat cushion will help ease any discomfort.

2. Breast congestion

Breast milk increases anywhere between the second and fifth day after birth. This will make you feel sensations in your breasts. In many cases, breast milk will be filled. It may become very hard like rock and painful. This stage is referred to as engorgement. You can avoid this by feeding your baby in shorter periods of time. You can even express the milk with a pump until the demand increases. The use of hot towels or ice packs can also help to calm down tight shocks.

3. Inflammation of nipples
Breastfeeding and continuous milk supply will lead to soreness in the nipples. This is very common and usually is resolved within a few days after delivery. Doctors may suggest applying a nipple cream to soothe the area.

4. Infection of the uterus

Sometimes, the placenta remains in the womb. Some symptoms include increased heart rate, light fever, swollen uterus, and even severe abdominal pain and uterine secretions. Doctors treat this with antibiotics.

5. Postpartum depression
Mothers tend to feel overwhelmed by responsibilities and to deal with something that is somewhat sensitive. Anxiety, sadness and feelings of anger are signs of postpartum depression. The most common with mothers for the first time, it is possible to get rid of it with the support of your partner, helping family and family members. It will also help you join a support group or counseling sessions.

6. Hair loss
Low hormonal balance leads to hair loss. Do not worry this will diminish over time. All you need to do is follow a protein-rich diet to keep your hair healthy.

7. Vaginal secretions
After birth, many women suffer from vaginal discharge (lochia) for a few weeks. This contains blood and uterine tissue. Must keep from hard physical efforts. Give adequate rest to your body. Let her heal.

8. Vaginal bleeding

Bleeding will slow down at the end of two weeks. After this period, the bleeding becomes lighter and may last for up to 6 weeks. Be sure to change pads every four hours or earlier to avoid infection. Any recurrent bleeding or severe coagulation (with or without bad odor) should be immediately reported.

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Healthy and Quick Weight Loss Tips

There are multiple individuals out there who are trying to find quick and fast weight loss.

They want to lose belly fat fast, or whatever the goal may be, and be able to shed the health and self-confidence concerns.

It is essential to recognize the advantages and the threats of this kind of rapid results.

While there are several health benefits, there can be health risks to those who attempt to lose too much weight too quickly.

Self-Confidence

Extreme successful results can quickly enhance the self-confidence of those who actually need to see results fast and have the proper weight.

They have the tendency to shed their insecurities and are happy to display their brand-new body and the work that they have achieved.

Because ready and willing individuals will feel much better about themselves, this pride can assist to form greater self-esteem.

Much Healthier Diet

One of the major advantages is an after-effect of the process.

Those who have actually lost in a brief quantity of time may have to go on a strict and healthy plan in order to remain consistent.

To keep the healthy plan moving along successfully they have to remain on this diet.

This healthy plan assists to make people healthier, and will help individuals to feel much better throughout the day.

Healthier Body

It is never healthy to be lugging around all day long additional baggage.

This can trigger major bone and joint problems, triggering people pain for the rest of their lives.

The unhealthy lifestyle will also take a toll on the body. Individuals who are obese are most likely to have heart disease, and are more likely to have diabetes.

You improve your body's over-all health if you are on a health conscious plan when you experience rapid results.

Extreme positive results lowers the possibilities of heart problems and diabetes.

Dangers of Losing Too Much too Quickly

Previously I discussed free available information on safe and effective fast success options for attaining the appropriate weight that's right for you.

People who attempt to get fast results far too quickly can actually damage themselves.

Individuals who do so may likely cause too much stress on their body.

Those who attempt to do so rapidly through bad methods might not truly see results at all.

While the plan might attend to temporary success, it will not help you to fulfill your long-term goals.

There are numerous favorable benefits to rapid successful results. Those who trim down a great deal will typically see a rise in their self-esteem and confidence levels.

They will see favorable changes in their way of life, and will see positive modifications in their body.

These benefits can all be reached in a safe and healthy method.

As long those who do so in a healthy manner and healthy timeline, there will most likely not be any health problems related to their plan.

It is possible to realize big results and do so in a completely favorable way.

Those who try to see success on the scales too quickly through unhealthy means are not doing themselves a great favor in the long run.

Remember, while the body will enjoy success through severe dieting, the weight is often added back as soon as the plan is over.

As long those who do so in an efficient and health conscious manner and timeline, there will not likely be severe repercussions to the rapid yet true and healthy results.

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Change Your Diet To Change Your Life

Balancing your diet and your busy professional life can be a difficult task. Considering how you're spending most of your time at work, you have little time for your nutrition and diet. But good health is necessary to live; how can you then make time to pay attention on your diet?

Actually you don't need to, not much anyway as there are a few ways that you can modify your diet. These are very small and it takes almost no time to make these changes. Here are three small but very useful dietary modifications you can make:

Avoid Cooked Breakfasts

First thing in the morning the body is still in cleanse mode. As such it is important to avoid heavy, cooked breakfasts first thing as this is going against what your body naturally wants to do. Eat light breakfasts such as fruit first thing in the morning, which lines your stomach and may result in you eating less.

Alternatively, try eating something like porridge with flaxseeds or pumpkin seeds. Both of these seeds are a good source of omega-3 (another source of which is fish) which is good for the joints and can help prevent depression, and brain conditions such as Alzheimer's and Dementia. So avoid cooked breakfasts in the mornings and opt for something that's easier on your digestive system.

Reduce your portion sizes

You tend to lose track of what you eat and how much you eat when your mind is preoccupied. You're worried about deadlines, presentations and meetings at work, so you don't pay attention to how much you're eating. You can, however, easily rectify this by simply reducing your portions sizes. Reducing your food intake means you don't overeat, and you'll be consuming only what your body really needs.

Overeating is one of the most common causes of obesity, acidity, high cholesterol and diabetes. By eating smaller portions you reduce the risk exponentially of ending up with one or more these conditions. In addition to reducing your portion sizes, try to eat more slowly so you can more easily recognize when you're full, as well savouring the flavour of your food.

Drink more water

While caffeine may be beneficial in the short term by keeping you awake and alert, the extra sugar dosage you get from it is not. Avoid coffee if you can as it is an artificial stimulant. If you absolutely need it, try to skip the sugar or reduce the amount. In addition, increase the amount of water you consume throughout the day by keeping a water bottle with you and taking periodic sips from it. The water will keep you hydrated and refreshed throughout the day and reduce the need for coffee and other stimulants.

These small but simple dietary modifications will allow you to live a much healthier and more nutritious lifestyle. Contrary to popular belief, the key to a healthy lifestyle does not require big changes. Small modifications, much like the ones discussed in this article, can make a huge difference to the quality of your health and life. The challenge is to stick with them, not give in to temptation and be consistent.

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The Great Health Benefits Of Drinking Tea

Different Tea Types and Their Health Benefits

This article looks at the great health benefits of drinking tea.

Tea has been around for centuries - and there's a reason for that. In the East, it is regarded as a key to wisdom, happiness, and good health.

That is why it has attracted the researcher's attention in the West.

Currently, they have discovered the numerous health benefits of different tea types.Research has proved that it can aid with heart diseases, diabetes, and cancer. All good examples of the great health benefits of drinking tea.

Also, there are natural teas that help with weight loss, boost mental alertness and lower cholesterol. It as well appears that it has antimicrobial properties.So far, there are no known downsides of intake.

Katherine Tallmadge, an American Dietetic Association spokesperson states that tea is a perfect alternative to coffee. Reason being that tea contains less caffeine. More so, it is rich in flavonoids that reduce the risks of cancer and are great for the heart.While there are questions about how long you should steep tea and what quantity to drink, all nutritionists agree that any tea type is good. Better yet, nutritionists recommend people to take brewed teas instead of bottled ones. The brewed ones do not contain sweeteners or extra calories.From chamomile tea to hibiscus, from green to white, they are loaded with flavonoids and health benefits.

Here are different tea types and their health benefits.

Herbal Teas and Their Health Benefits

1. Rooibos

As an herbal tea, rooibos originates from South Africa. It is an extract from a red bush plant called rooibos. Why the South African people used rooibos is due to its medical properties.One research found that rooibos herbal tea might boost bone health. When combined with black and green, rooibos can boost the cells involved in bone density and growth.In fact, celebrities such as Gwyneth Paltrow, Anthony Hopkins, Hugh Jackman, and Angelina Jolie are taking advantage of the beauty and health benefits of Rooibos tea.

2. Peppermint

Among the most popularly drunk herbal teas in the whole world, peppermint is one of them. It is infused from dry leaves of peppermint plant. Its menthol component makes it have an appealing flavor and lovely aroma.This widespread use is due to its many health benefits. For one, peppermint tea contains antioxidant, antiviral, anticancer and antibacterial qualities. Moreover, the tea is used to aid digestive tract health.Hence, if you ever suffer from digestive discomfort either from indigestion, cramping or nausea, then try peppermint tea.Victoria Beckham loves to drink peppermint tea. She states that it helps with digestion and treats an upset stomach, all of which are good examples of the great health benefits of drinking tea.

3. Chamomile

Chamomile tea is extracted from the flowers of a plant called Asteraceae. The flower heads are then dried and diffused using hot water to make this chamomile tea.These colorful flowers produce a golden-colored tea. It has an apple and earthy-like taste. Hence drinking the tea is really light.The herbal tea comes with own health benefits. The tea type has calming impacts and people frequently use it as a sleep aid.To support these impacts, researchers carried out 2 studies.One of the studies involved 34 participants that suffered from insomnia.

These patients used to wake up in the middles of the night and faced challenges falling asleep. But after drinking chamomile tea extract two times a day their sleep problems reduced.The other study involved 80 postpartum female facing sleep issues. After taking chamomile extract for 2 weeks, their sleep quality improved and depression symptoms reduced as well.Apart from aiding sleep, chamomile tea has liver-protecting, anti-inflammatory, and anti-bacterial impacts.Another study shows that chamomile tea can indeed lower the symptoms of pre-menstrual syndrome. On the same note, the tea type improves blood lipid, insulin and blood glucose levels in people with Type 2 diabetes.Actually, a songwriter called Alanis Morissette sang the praises of chamomile tea. According to Alanis, this herbal tea is her favourite drink because it soothes her throat.

4. Hibiscus

Hibiscus tea is another herbal tea extracted from the beautiful flowers of the hibiscus plant. What's more, it has a pink/red colour and a tart, refreshing flavor. You can either enjoy it iced or hot. However, this ruby red tea has a sour taste and makes your mouth to twitch.Apart from its unique flavor and bold colour, hibiscus tea type contains health qualities.It aids in fighting oxidative stress and lowering high blood pressure. Several kinds of research have studied how the intake of hibiscus tea affects high blood lipid levels. Though several studies proved the tea was effective, a huge review study proved that those effects were not significant on blood-lipid levels.Another test-tube study found that hibiscus tea is very effective against the anxieties of bird flu. Nevertheless, no study proves that you can fight flu viruses when you take hibiscus tea.Further, many studies prove that hibiscus tea has positive impacts on high blood pressure. While most of those studies were low quality, drinking this tea might reduce high blood pressure.Another great study involved men soccer players. After drinking hibiscus tea for 6 weeks, their oxidative stress decreased.

5. Green

This is extracted from steamed tea leaves. It is widely studied because it contains high levels of EGCC. The antioxidants in green tea may prevent the growth of cancers such as colorectal, breast, bladder, stomach and lung. More so, the tea helps to burn fat, hinder blocking of the arteries, lower the risks of neurological issues such as Parkinson's and Alzheimer's diseases.Celebrity Johnny Depp incorporated green tea to his diet. Reason being the tea helped him lose weight for his act like a vampire in "Dark Shadows."

6. Black

Black tea has lots of caffeine as it is extracted from fermented tea leaves. In fact, it is the basis for flavored tea types such as chai and instant teas.Having said so, black tea benefits cigarette smokers the most. Drinking the tea may protect their lungs from damage that cigarette smoke might cause.

7. White

Different from black tea, white tea is unfermented and uncured. That is why white tea contents the most potent anti-cancer qualities in comparison to other more processed tea types.This short processing aids in maintaining lots of medicinal properties in the tea.

Those who love drinking it are familiar with its fresh smell and healthy taste.Besides, white tea comes with great health benefits. For one, it contains catechins, which have high anti-microbial and anti-oxidant properties. Additionally, catechins have been found to hinder the increase in blood pressure and lower cholesterol.

Another study carried out at the Pace University found that white tea can retard the development of bacteria that lead to dental caires, pneumonia, and infections.David Beckham is a football star that enjoys a cup it.

Perhaps it is the reason he's always calm while in the field.ConclusionTeas come in numerous varieties with delicious flavors and breathtaking smells. Better still they are naturally free of calories and sugar.Many herbal teas provide health-boosting effects. That is why modern science has started to acknowledge their traditional uses.

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Reduce One Pound of Weight Every 72 Hours

Faster Weight loss technique

The biggest problem that we can see among many people is gaining weight. 80% of female and 20% of male facing the problem of increasing weight because of their weight they feel embrace in-front of others and taking themselves for granted, they thought that they can't look beautiful and charming because they thought that they can't earn a beautifully shaped body But their thinking is wrong, a fat person can look beautiful and can also get a beautiful figure with one condition of adopting a correct way. Many people do exercises, follow a strict diet plan. Avoiding their favourite food etc. but, all this way doesn't work faster. These ways give you a shaped figure in months or year but RED DETOX TEA is only way or technique that will reduce your one pound of weight every 72 hours. Many questions arise that what is Red Detox Tea? Why should Red Detox Tea be preferred more than green tea? How it is so beneficial?

Better than any other weight loss technique

Red tea is basically a Rooibos which we can also call red bush, it is a type of plant that readily available with so much potential and it is very impactful than any other exercise or even very good than green tea. It does not have caffeine but green tea have caffeine, if you want to drink red tea at night it will not leave you restless. Another attribute of red tea is taste, It is less bitter than green tea. Most of the time it happens people drink green tea to reduce their weight but its bitter taste stops them to drink it again but with the launching of red detox tea this problem is simply solved.

Weight loss technique that good for health too

Red detox tea will not only reduce your weight but also keep you away from the risk of many diseases, the antioxidant like Aspalathin and Nothofagin it have, will help you to control your blood sugar, reduce your extra fat, also reduce your stress, and other metabolic disorders.

Weight loss technique for all ages
This product is not only for adult or only for younger, but people of all ages can also prefer it to reduce their weight because of its recipe designed in a way that provides benefits to all ages without any side effects. People who are in the stress of losing their weight should prefer this. Red detox will reduce your one pound of weight only in 72 hours which is a very fast process.

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6 Tips to buy a good design handbag

If you are on this page, chances are that you are looking for a cheap designer handbag. Since designer handbags are expensive, make sure you don't make the choice in a hurry. So, to make things easier for you, we have put together a few tips that can help you purchase your first bag. Read on to know more.

Do Your Research

When buying one, keep in mind that you need to consider a lot of important things. The first important thing on the list is the selection of brand. You can spend a few hours to search online, read popular forums and ask questions. This research will give you a pretty good idea of what you should go for.

Functionality and Versatility

Make sure you opt for versatility when it comes to making the purchase. For instance, you can check out one that features a body strap that can be detached. This will help you wear the bag in many ways. Moreover, you may want to consider your purpose of buying the product as well. Are you going to buy it for a special occasion or regular use? This will help you make a better decision.

Styles and colors

Nowadays, you can find a lot of popular styles out there. However, if you are going to buy your first designer handbag, we suggest that you choose a green one. But if you don't have a lot of money to spend on this purchase, you can buy a classic silhouette. The color should be neutral.

Buy at the right place

Where are you going to buy your bag? Are you going to buy online or at a local store? At times, buying at an online store is a lot cheaper than a local shop.

If you have a friend or relative abroad who is coming back, you can request them to buy the bag and bring it for you. This will help you save a good deal of money.

Take Care of it

It's a good idea to check out a good leather protector; however, make sure you test the bag to ensure it won't cause discoloration.

Also, you should learn the right way to store your designer handbag. Ideally, for storage, a cotton pillowcase is a good choice if you don't have the original bag.

When the handbag is not in use, you may want to cover it with the dust cover. Prolonged exposure to the sun may ruin your bag.

What we want to say is that if you want your handbag to stand the test of time, make sure you take care of it. And the tips given above can help you take good care of your expensive purchase.

Enjoy the bag

Since handbags can help you improve your personality, you can buy one based on the tips given above. It's worth it.

Long story short, if you are going to spend your hard earned money on a new designer handbag, we suggest that you follow these tips and consult an expert as well.

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Benefits of popcorn for the body and for diabetics

Do you know very well what is the importance of popcorn in our lives and what is its nutritional value. Do you know that popcorn protects from many diseases and helps the body to resist many of them and helps digestion and is a meal full of elements.

Come to know some of the benefits of popcorn and its high nutritional value to us, In this article we talk about the secrets and benefits of popcorn to the body and diabetics.

Benefits of Popcorn »Diet and Nutrition»

Folic acid
Benefits of popcorn to the body
Benefits of popcorn for the progesterone
Benefits of popcorn for diabetics
Benefits of popcorn for osteoporosis
Benefits of popcorn in the digestion process
Benefits of popcorn to the heart
Benefits of popcorn to prevent cancer
Benefits of popcorn for the prevention of Alzheimer's
Benefits of popcorn for healthy eyes
Benefits of popcorn for skin
Popcorn damage
How to prepare popcorn at home

Children at home like to hear the sound of a grain of corn, which popping because it contains a high proportion of water, and high temperature increases the volume of water inside the corn grain expands the starch found in corn grain and turn into a popcorn, making them sound when exposed to fire.

Folic acid : contains antioxidants such as folic acid or folate, which helps make the body absorb nutrients. It contains some healthy oils. It also contains important vitamins such as vitamin E and vitamin B, and contains many dietary fibers , One cup of popcorn contains about one and a half grams of fiber, and these fibers are very important to our health, the man needs 35 grams of fiber in return, women need to eat 25 grams of fiber per day, and popcorn contains polyphenols or polyphenol antioxidants They are pious N Cancer and strengthen bones.

Benefits of popcorn to the body: Reduces the level of harmful cholesterol in the body. Protects popcorn from osteoporosis. Protects the heart and blood vessels. Protects against cancer. Protects against psoriasis and skin allergies. Corn beans are cheap, so popcorn is simple and easy to prepare at home. Read more: Treatment of osteoporosis in alternative medicine and foods Stori Foods cause gastrointestinal infections of the Hamster of Hamburger

The benefits of popcorn for snacking popcorn: the best meals because it contains fewer calories, it gives a sense of fullness and fill the appetite, so it is important in the phase of weight loss, eating popcorn as a snack between meals, and this is another benefit of popcorn, Popcorn with oil or butter The corn beads are prepared steamed or inside the electric oven.

Benefits of popcorn for diabetics: Popcorn helps to improve the level of sugar in the blood, which helps diabetics to regulate the rate of sugar along with medication, and taking a popcorn small number in the index of diabetes effort or the so-called glycemic index Glycemic INDEX and abbreviated GI This indicator means To measure the effect of foods on blood sugar, this popcorn is important meals for diabetic because it controls the blood sugar, and the consumption of popcorn is important for natural persons because it protects against exposure to diabetes.

Benefits of popcorn for osteoporosis: Corn grains contain many important minerals of the body, helps to strengthen bones and treat osteoporosis, it contains phosphorus and minerals important to promote bone health.

Benefits of popcorn in the process of digestion: Popcorn contains many important fibers for digestion, Alfachar improves the digestive system, which facilitates the movement of food inside the intestine, thus improving the level of metabolism, which increases the proportion of metabolism in the body, protects the body from digestive disorders Such as constipation and abdominal bulges. Read more: Whole grains are the most important health benefits and how to treat them.

Benefits of popcorn to the heart: Helps the fibers in popcorn regulate the proportion of cholesterol in the body, reduce the proportion of harmful cholesterol and increase the proportion of cholesterol beneficial, which protects the heart from atherosclerosis and heart attacks.

Benefits of popcorn to prevent cancer: Protects popcorn from cancer because it contains a high proportion of polyphenols or polyphenole, an antioxidant that protects against the formation of cancer cells.

Benefits of popcorn for the prevention of Alzheimer's: Popcorn contains the hormone serotonin (happiness hormone), which helps to alert the brain cells, it has the advantages of stimuli without raising the heart rate, and brain stimulation works to activate the transmission of nerve signals that improve human performance in activities And improves the level of memory and concentration, and this activation reduces the incidence of Alzheimer's disease.

Benefits of popcorn for the health of eyes: Yellow corn contains antioxidants such as carotenoids, lutein and zeaxanthin, these substances enhance the severity of vision, and helps to protect the eyes from macular degeneration that affects some people with age.

Benefits of popcorn for the skin: Popcorn contains vitamin E contains antioxidants, which helps to freshness of the face, and fight the emergence of signs of aging and wrinkles on the skin.

Popcorn Damage: Have you ever heard of popcorn damage?! Yes it may be strange to some to hear this sentence, but the truth! Fuchsia with artificial colors, both at home for the family and when celebrating newborns, leads to serious diseases, including cancer. Recent studies have indicated that workers in popcorn factories inhale a poisonous substance; they come out of the electric or microwave ovens located in the factories. This causes bronchitis or bronchitis.

How to prepare popcorn at home
You can prepare popcorn at home by following the following:

the ingredients

A cup of corn
One quarter cup of oil
One tablespoon salt

How to prepare

They brought a small pot and put the corn on very low heat
Add the oil to cover the corn
Then cover the pot with a suitable cover, and leave the corn on fire for 10 minutes until the bang ends
Then sprinkle the salt on the face with the hot popcorn flakes well until the salt is absorbed.

In conclusion, we hope that we have provided you with all the benefits of popcorn for your health and when you follow the diet, the benefits of popcorn for people with different diseases.

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Weight Loss-The Do's and Don'ts

Weight loss journeys are hard no matter where you start or how far you have come. At some point, most people have tried to lose weight and ended up quitting due to plateauing or receiving improper guidance. There are also seemingly endless weight loss gimmicks out there that advertise to be the only thing you need for weight loss which is simply not true, NO 1 THING WILL HELP YOU LOSE WEIGHT. It is a combination of puzzle pieces that must all fit together to complete your weight loss puzzle. Here are some Do's and Don't that you need to know while on your weight loss journey:

Don't do only cardio

While cardio should be a part of your program, it should not be the ONLY thing in your program. Yes, cardio is great for burning calories and obviously needed for good heart health but when it comes to weight loss, cardio is only a small piece of the puzzle. Now I'm not saying to skip cardio because, it does need to be done, but it is not the biggest point of emphasis in a good weight loss program. You will still want to work up to about 5 days of cardiovascular activity per week for best results.

Do lift weights at least 3 times per week

Lifting weights and strength training is an absolute necessity when it comes to weight loss as it facilitates building muscle. Why is that important? When you build muscle, your metabolism increases and allows you to burn more calories. Building muscle is also great for bone health as your bones become stronger as your musculature increases. For beginners, 2-3 days of weight lifting per week is sufficient but eventually you will want to get to 3-5 days/week depending on your program.

Don't go too fast

Trying to do too much too fast is just as detrimental to your adherence to a fitness program as not doing enough. Too often, people try to do too much starting off end up burning out after 2-3 weeks and reverting back to old habits. The typical 4 week weight loss guru on Instagram touts a 20 pound weight loss program that's easy to follow but truth be told, those programs are not maintainable and don't encourage long lasting healthy habits. Do not get caught up in these "inspirational" 4 week transformations because most of the time, those people end up putting back on that weight and then some in a couple of weeks. Go for the slow and steady approach, you are much more likely to succeed!

Do set realistic short and long term goals

To compliment the above, setting realistic goals provides for steadier results. Aiming for 0.5-1 pound of weight loss per week is a very realistic and possible goal for pretty much anyone, no matter how overweight you may or may not be. If you aim for an average of 2-4 pounds of weight loss per month over the course of a year, that's 24-48 pounds lost in a year! Not to mention, you will have established long-lasting, healthy habits that you can carry on with you for the rest of your life.

Don't take fat burning supplements
These are usually a waste of money packaged with fancy advertising and less than true claims on how they work. Most "fat burning" supplements do not actually burn fat! If they do anything, they help you burn more calories by increasing your metabolic rate which can lead to weight loss but if you do not burn more calories than you consume, then you will not lose weight. Some supplements will claim that they can "target belly fat" which is absurd. There are no supplements that target fat in specific parts of your body, that's not how your body works. When you are losing fat, your fat cells decrease in size throughout your body and everybody reacts differently. You are better off spending your time and money on focusing on your nutritional plan and making sure you are burning more calories than you consume.

Do spend most of your time and effort on your meal plan

As I mentioned above, you will only lose weight if you burn more calories than you consume. With diet being about 70-80% of your results, you should spend the most time on this aspect of your fitness program. Meal prepping takes less time than you think and will make your entire week much easier. Meal prepping takes out any guess work for what meal should you eat next because your meals are already prepared and ready for you to heat up and eat.

Don't drink liquid calories
Liquid calories are sure to derail your weight loss journey for many reasons. One of those reasons is that it contains extra calories (often sugary) that don't help you feel satiated. Now, having protein shakes is still acceptable as long as it is only whey protein with out the extra added sugar. The extra protein will help you recover for the next workout. The liquid calories you need to avoid are sugary drinks (juices, Gatorade, soda, etc... ) and alcohol. Alcohol contains 7 calories per gram compared to carbohydrates and proteins which are 4 calories per gram and also have addition carbohydrates attached to them. Alcohol can also disrupt your sleep cycle and getting your beauty rest is a critical piece of recovery. What about wine? While some is good for heart health, it still contains those extra calories that you most likely do not need.
Do drink 1/2 your body weight in ounces of water
The majority of your body is made up of water so be sure to drink up! A good rule of thumb for how much water you should be drinking in a day is half of your body weight in ounces. For example, if you weigh 200 pounds, you should drink 100 ounces of water per day.
Don't focus on the scale
This may seem counter intuitive but hear me out. It is a great feeling to see the numbers get smaller each week on that scale and can give you a tremendous feeling of accomplishment. When you start to plateau and the numbers on the scale aren't changing as frequently, it can be easy to get discouraged. It is important to remember that the scale only tells part of the story when it comes to results so don't put all your stock in what the scale says. A more important measurement to also keep an eye on is your body fat percentage. When used in conjunction with the scale, your body fat percentage will be able to help you determine how much of your body is fat mass and how much is fat free mass. It is not uncommon for the scale not to change very much but the body fat percentage does. If you maintain the same weight and your body fat percentage decreases, then you are a rockstar! This means that you were able to decrease your fat mass and increase your lean body mass (most likely muscle mass)! Circumference measurements and progress pictures are also more helpful in determining progress than the scale.
Do focus on improving your overall fitness
Sometimes it is just best to shift your focus to different, but related goals in order to kick start your results. Instead of weighing your self weekly, try tracking and improving upon your fitness levels such as improving your run time on a 3 mile run or instead of running 3 miles, try to go 4 or 5. For strength, focus on trying to lift heavier weights and improving your overall strength levels. You can also try different programs to improve how many push ups or pull ups you can do. The main point is to get your focus off the scale and to work on your strength, flexibility or cardiovascular fitness.
If you're ready to start your fitness journey, be sure that you are ready to change your entire lifestyle. If you don't feel like you're ready to do that, then ask yourself why? What is holding you back from changing your life to improve your health? If you're having trouble answering these questions then let me know and let's get your started on your path to a healthier life!


Article Source: http://EzineArticles.com/10001120

 Don't drink liquid calories
Liquid calories are sure to derail your weight loss journey for many reasons. One of those reasons is that it contains extra calories (often sugary) that don't help you feel satiated. Now, having protein shakes is still acceptable as long as it is only whey protein with out the extra added sugar. The extra protein will help you recover for the next workout. The liquid calories you need to avoid are sugary drinks (juices, Gatorade, soda, etc... ) and alcohol. Alcohol contains 7 calories per gram compared to carbohydrates and proteins which are 4 calories per gram and also have addition carbohydrates attached to them. Alcohol can also disrupt your sleep cycle and getting your beauty rest is a critical piece of recovery. What about wine? While some is good for heart health, it still contains those extra calories that you most likely do not need.

Do drink 1/2 your body weight in ounces of water

The majority of your body is made up of water so be sure to drink up! A good rule of thumb for how much water you should be drinking in a day is half of your body weight in ounces. For example, if you weigh 200 pounds, you should drink 100 ounces of water per day.

Don't focus on the scale

This may seem counter intuitive but hear me out. It is a great feeling to see the numbers get smaller each week on that scale and can give you a tremendous feeling of accomplishment. When you start to plateau and the numbers on the scale aren't changing as frequently, it can be easy to get discouraged. It is important to remember that the scale only tells part of the story when it comes to results so don't put all your stock in what the scale says. A more important measurement to also keep an eye on is your body fat percentage. When used in conjunction with the scale, your body fat percentage will be able to help you determine how much of your body is fat mass and how much is fat free mass. It is not uncommon for the scale not to change very much but the body fat percentage does. If you maintain the same weight and your body fat percentage decreases, then you are a rockstar! This means that you were able to decrease your fat mass and increase your lean body mass (most likely muscle mass)! Circumference measurements and progress pictures are also more helpful in determining progress than the scale.

Do focus on improving your overall fitness

Sometimes it is just best to shift your focus to different, but related goals in order to kick start your results. Instead of weighing your self weekly, try tracking and improving upon your fitness levels such as improving your run time on a 3 mile run or instead of running 3 miles, try to go 4 or 5. For strength, focus on trying to lift heavier weights and improving your overall strength levels. You can also try different programs to improve how many push ups or pull ups you can do. The main point is to get your focus off the scale and to work on your strength, flexibility or cardiovascular fitness.

If you're ready to start your fitness journey, be sure that you are ready to change your entire lifestyle. If you don't feel like you're ready to do that, then ask yourself why? What is holding you back from changing your life to improve your health? If you're having trouble answering these questions then let me know and let's get your started on your path to a healthier life!

12:05 AM | 0 comments | Read More

Rustic Spanish Bread

Ingredients

 2 3/4 cup water

 5 teaspoons or two packs of active dry yeast

 7 cups (2 lbs, 2 1/2 oz) of bread flour (you can replace each delicate purpose; reduce the water to 2   1/2 cups)

 1 tablespoon salt

 One quarter cup olive oil, preferably a virgin

 instructions

 Sprinkle yeast on slightly warm water (95 °) in a small bowl or measuring cup. Move it briefly   followed by allowing the mixture to sit for about 10 minutes.

 Measure the flour and place it in a bowl in the kitchen mixer with the dough tie. If made by hand,   place the flour in a large mixing bowl.

 Turn on the blender, add the salt to the flour, and allow the dough to mix well. Slowly dampen the   olive oil in flour while running the blender. If bread is made by hand, use whisk.

 Slowly moisten the yeast and water mixture, allowing the dough to be kneaded by the machine for   four minutes.

 If the dough is done by hand, mix the flour with the yeast and mix the water with a wooden spoon,   then turn the dough over a crushed surface and knead for five minutes.

 After kneading, you should have a soft paste such as a paste that is slightly reflected when pressed   with your finger.

 Cover the dough while in the container with a piece of tarpaulin sprayed with cooking spray using a   kitchen towel. Leave it for an hour or even double.

 Knead the hand-risen dough on a thin surface for about a minute to remove the air. The dough is   made in two equal sized balls and placed on a 15-inch baking sheet.

 Cover the loaves again with tarpaulin and a kitchen towel, and let it rise again for 20-25 minutes or   even double. Meanwhile, preheat the oven to 425 degrees.

 Bake loaves for 23-25 ​​minutes or until browned. Bake for 5 minutes longer for a crisp crust.

10:44 PM | 0 comments | Read More