Feel Full and Lose Weight with these Five Natural Foods

Photo credit: Cajsa Lilliehook [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)%5D, via Wikimedia Commons

Weight loss is a multi-billion dollar a year industry in the United States. There are pills, potions, mixtures and lotions. You can even find vibrating belts and fat melting shakes. Some of these weight loss aids are gimmicks and some might actually help you lose weight in the short-term, but usually you gain the weight back in a few weeks. For long-lasting, permanent weight loss you have to eat right and exercise. The right foods combined with exercise can help you lose weight and keep it off while providing your body with essential nutrients and elements necessary for good health. Natural foods help stimulate your metabolism, boost your energy and make you feel good.

A delicious way to get your daily fruit and veggie fix is to enjoy a cool, crisp salad. Salads with light green, dark green, orange, red and yellow vegetables will provide color, aroma and flavor to any ordinary salad. Vegetables are fat free, loaded with fiber and full of nutrients your body needs. The fiber will fill you up and keep you feeling fuller longer. Vegetables are naturally low in calories, but salad dressings can be high in both fat and calories. Choose no salad dressing or a low-fat dressing. Chop up and dice some fresh fruits to satisfy your sweet tooth or to get an extra boost of energy in the late afternoon between meals. Try some fresh fruit mixed with low-fat yogurt for a delicious pick-me-up loaded with nutrients and healthy carbohydrates.

What’s not to love about chicken soup? It’s good for the soul and the perfect food to comfort your body when you have a cold. Chicken soup not only boosts your immune system, it also helps you lose weight. A bowl of chicken soup with a variety of vegetables, such as carrots, celery and yellow squash, is rich in nutrients and fiber to help you feel full and satisfied for hours. Vegetables in chicken soup contain antioxidants to help stave off cell damage. The bits of white meat chicken are low in fat and high in protein. Enjoy a bowl of chicken soup to feel full, while adding important nutrients to your diet without adding calories.

Lean beef is a good choice to help promote weight loss by adding fiber and protein to your diet. You should not sacrifice muscle mass when trying to lose fat. Lean beef and other protein-rich foods combined with regular exercise can help maintain muscle mass while burning fat. Amino acids found in lean beef are necessary to the production of muscle cells. You can also add cooked lean beef to other healthy meals, such as salads.

Whole grains, including oats and wheat and wild rice, are a great source of vitamins, minerals and fiber. A small serving of whole grains helps you feel fuller faster so that you eat less than you normally would eat. Choose grains that have not been processed for maximum benefit. Warm oatmeal with low-fat yogurt and fresh fruit for breakfast will stimulate your metabolism for fat burning all morning long. Beans, rice, lentils and peas are also a good source of fiber and nutrients. You can eat beans or lentils and wild rice as a side dish or combine them with other foods, such as soups and stews, for flavor and fiber.

Beachbody

5 Fitness Motivators

Photo credit: Gpavic (Own work) [Public domain], via Wikimedia Commons

You need to exercise. You want to exercise. You lack motivation. It’s hard to do something if you aren’t excited about it. Exercise doesn’t have to be drudgery. It can be fun, exciting and rewarding. By exercising regularly and watching your diet, you will improve your health and your appearance. Improved health and appearance can also improve your self-image and self-esteem. If you are experiencing a lack of motivation, there are things you can do to get up and get going.

Change your mind about exercise. Some people view exercise as a chore, something that must be done to maintain health and lose weight. Stop thinking about exercise as a job and think of it as a fun activity that takes you away from the drudgery of your every day routine. Your attitude will help determine your level of success in nearly every endeavor. You have to expect to have fun if you are to truly enjoy your workout. Try a brisk 25-minute walk during your lunch hour instead of thirty boring minutes on the treadmill after work. Getting out of the office for a brisk walk can help clear your mind as you exercise your body. You will return to work feeling energized and more motivated. Reward yourself with a facial after work. Associate positive benefits with your workout to create a positive attitude about working out.

Learn to visualize your success. If you need to lose 10 pounds, visualize yourself 10 pounds lighter and wearing that dress or those pants that have been hanging in your closet for months because you can’t close the zipper. Visualize yourself on the beach for your next vacation showing off your new 6-pack. See yourself successful and you will become successful.

Find a friend to exercise with you. A workout pal can be just the motivation you need to keep going. You and your exercise mate can motivate each other to push yourselves to succeed. Make it a weekly or every-other-day date to exercise together. Exercising with a friend helps to pass the time as well as keeping you motivated. Enjoy a light snack together after your workout. You will soon find that you look forward to your workout dates with your exercise pal.

Involve family members in your exercise program. Instead of sitting on the sidelines watching your kids play soccer or baseball, load the bikes up and go for a ride in the park followed by a light lunch under a shade tree. Your children will enjoy the time spent with you, and you will enjoy time with your kids as you lose weight and get healthy. Saturday mornings can be spent playing games with the whole family. Whether you play badminton in the back yard or basketball in the driveway, the whole family is sure to have fun and get a great workout, too.

Workout when you feel sad or blue. Have you noticed that when you work out you feel better afterward? Exercise stimulates your brain to release hormones called endorphins, which are responsible for the sense of well-being that you feel when you finish a vigorous workout. Exercise when you are feeling a little down by going for a long walk, riding a bike, or hitting the treadmill. Stimulating your brain to produce endorphins can help you feel happier and help you lose weight as you get healthier.

So, get moving next time you are down in the dumps. You will actually be able to turn something negative into something positive.

Beachbody

Midlife Metabolism Boost

In simple terms, metabolism is the chemical action of transforming nutrients in food into energy. Metabolism is a complex set of chemical reactions between enzymes in your cells and the food you eat. Your metabolism is responsible for using energy or storing that energy as fat cells for use later. Unfortunately, many of us tend to store more energy than we use, particularly after age 40, and you may notice that you can’t eat everything you used to eat without gaining weight. This is due in part to a slowing of the metabolic processes that convert food into energy. This can be due to natural slowing of your metabolism combined with less physical activity than when you were younger. There are ways you can stimulate your metabolism after age 40 to lose weight and maintain your weight.

Be selective about what you eat. It is likely you were able to eat cheeseburgers, French fries and ice cream when you were younger without worrying about gaining 10 pounds. After age 40, you have to be pickier about what you eat. There are foods you can eat that will help stimulate your metabolism without sacrificing the enjoyment of food. Cut back on the junk food and add more fruits and vegetables to your diet. You can get the carbohydrates and protein your body needs for energy and strong muscles and bones by eating a variety of fruits, vegetables, and lean meats. Replace highly processed foods, such as white flour and frozen dinners, with fresh, whole foods. Whole foods, or those foods that are unprocessed, make your digestive system work harder to digest and stimulate your metabolism. Your digestion will also improve with the addition of natural fiber, as well as help you to feel full so that you eat less.

Balance your diet by taking out foods that make you feel sluggish with foods that energize your body. Replace processed flour, sugars and other carbohydrates with natural foods that will boost your metabolism. Add green tea and water to replace sugary sodas. Switch potato chips and fatty dips with fresh vegetables and low-fat fresh dips, such as guacamole or low-fat sour cream-based dips. Cut out candy and replace it with sweet, fresh berries and fruits.

Exercise will also help to boost your metabolism. Any form of exercise is good for your body. Start slowly if you have been inactive for a long time and get a complete check-up from your doctor. When you receive the all-clear, start by walking or riding a bike for a few minutes each day. Increase the amount of time you spend exercising by 5 to 10 minutes each week until you are exercising at least 30 minute each day. Try some weight lifting or other strength training exercises to increase your muscle mass. Muscle requires more energy than other tissues. The more muscle you have, the higher your metabolism will be to provide nutrients to muscle tissue.

Simple changes that include substituting bad foods for good food and exercising will boost your metabolism and keep it working at a peak level throughout your life.

Beachbody

Add More Whole Foods to Your Diet

Photo credit: Public Domain via Wikimedia CommonsThe phrase “whole foods” refers to foods that are raw, unprocessed or as close to nature as possible. Whole foods include whole grains, whole raw fruits and vegetables, and unprocessed chicken and meats. It is easier to improve your diet by replacing processed foods with natural, whole foods than you might think. Whole foods are generally lower in calories and carbohydrates than highly processed foods such as frozen dinners and fast food. Switching from processed to whole foods means meal preparation will take a little more planning, but your health and your waist line will thank you.

Add more whole foods to your regular diet by replacing highly processed white flour with whole grains. Instead of white bread, choose whole wheat, oat and bran breads. Opt for fresh or frozen whole fruits and vegetables instead of canned. The canning process includes cooking and adding preservatives. Many canned fruits and vegetables have added sugar or sodium. The canning process also removes beneficial phytochemicals and nutrients that your body needs for good health. Buy fresh or frozen as opposed to canned vegetables and fruits, so that you can enjoy all the benefits of eating vegetables.

Pass by the convenience foods, such as frozen macaroni and cheese, chicken nuggets, fish sticks, and frozen meatloaf in the freezer section. These foods are usually high in calories, carbohydrates and are loaded with sodium and preservatives. Fresh, skinless chicken breasts baked or grilled with whole wheat rolls, fresh vegetables or a salad makes an excellent whole food dinner. Forget the instant mashed potatoes that are loaded with preservatives and other chemicals. Choosing long grain and wild rice as a side dish is another way to add whole foods to your diet.

Beans, rice and legumes can replace high-calorie side dishes, such as macaroni and cheese and instant mashed potatoes. As for potatoes, they are an excellent whole food. If you don’t have time to peel, cook and whip your own potatoes, a baked (sweet) potato is just as delicious and takes less preparation time. Top your baked potato with low-fat sour cream and some fresh chopped green onions for delicious side dish. Many supermarkets offer fresh fish and other seafood. Select local fish or fish that is flown in daily. Fresh fish can be a little more expensive than the fish in the freezer, but one taste of fresh grilled perch or shrimp will convince you it’s worth the price. A salad with a mixture of lettuces, spinach, radishes, carrots, bell peppers and tomatoes is the perfect way to start any whole foods meal.

Many of the preservatives we consume come from snack foods and sodas. Rather than potato chips and snack crackers, satisfy your snack urge with fresh sliced apples, bananas, grapes and berries. You can also enjoy raisins, nuts and other dried fruits. Keep some banana and apple chips in your desk for a quick, naturally sweet snack. Blend up a berry smoothie with fresh berries, ice and 100 percent fruit juice for a refreshing whole foods treat. Keep a bowl of fresh apples, oranges, and bananas on the counter for a healthy, quick after work or after school snack. Tea, especially green tea, is a refreshing alternative to sugary soda. Toss the cold breakfast cereals and fill your pantry with whole grain cereals instead. Whole oats, wheat germ and quinoa are healthy, whole food breakfast choices. Add fresh fruit for extra flavor and nutrients. Avoid using processed sugar. Sweeten your morning oats with honey or natural maple syrup.

Beachbody

Getting and Staying Motivated to Lose Weight

Photo credit: Public Domain via Wikimedia Commons

The first step to losing weight is to make the decision to do so, and then take it to the next level by changing your lifestyle in such a way as to promote weight loss and keep it off. It may seem as if you put on weight easily, but find it nearly impossible to take it off. Reaching and maintaining a healthy weight takes time and hard work. There is no easy, quick fix out there to help you magically lose weight and make the fat disappear. You have to take charge of your own health and well-being by changing your lifestyle, which primarily entails eating healthier foods, getting more exercise and staying motivated about all the positive changes you’re making for yourself. Don’t lose sight of your goals if you find yourself at a weight-loss plateau and not moving forward as expected. Keep your focus, be consistent and take it one step at a time. Soon you will be where you want to be and achieve permanent, lasting weight loss.

Look through old family photo albums. Remember how thin you were? It may not be possible to get back down to that size 4 you wore in high school, but you can lose weight. Do you have a high school or college reunion coming up? Looking at those old photos may be just the motivation you need to convince you to get off the sofa and hit the gym.

Do some virtual shopping and select your dream outfit, but in a size that you want to be. Bookmark the page or print out the page and hang it on your closet door to remind you to stay motivated to lose weight. Set small goals, such as losing 1 pound each week or exercising 3 days a week. Reward yourself when you achieve each small goal. Keep in mind the ultimate reward, that new outfit! When you do lose weight and can fit into that outfit, buy it! Treat yourself when you reach each milestone in your weight-loss journey. Small rewards for successful steps toward your ultimate goal can help keep you motivated.

We all know how to make a list of things we don’t like about ourselves or a list of things we haven’t yet achieved. Motivate yourself to keep exercising, eating right and losing weight by making a list of positive aspects of your life. You have friends and family who support you. You walked 15 minutes today. You rode your bike for 3 miles. You refused pizza and ate a healthy dinner instead. You lost 1 pound last week. Positive affirmations can help keep you motivated to do the hard work necessary to lose weight.

Many people are motivated by visual stimuli, which is why television commercials are successful, especially those for food. Take a self-portrait or have a family member take a photo of you, and then stop using your full length mirror for 90 days. Stop looking at yourself in the mirror if seeing yourself causes you to have negative thoughts or reinforces a negative self-image. Continue to exercise and track your weight-loss. After three months, take another self-portrait or have a family member take a photo. Place the photos side-by-side and look at the difference. If you have stuck with your program of exercise and diet, you should see a striking difference between the two photos. Seeing how much weight you’ve lost is sure to motivate you to keep going.

Beachbody

Can You Be Hypnotized to Lose Weight?

No matter how hard some people try, they just can’t seem to lose weight. People who have difficulty shedding extra pounds may be more susceptible to fads and gimmicks to help them lose weight. Alternative health and weight-loss methods, such as acupuncture and hypnotism, are gaining in popularity, but can these methods actually result in weight loss? Hypnosis has been used successfully to help people stop smoking and nail biting. There is science behind hypnosis and the results that can be achieved.

Hypnosis involves putting you in a mindset so that you can be influenced. The practitioner will place you in a state of suggestibility and then suggest positive ideas in your mind. While under the influence of hypnosis, you may experience greater focus and concentration. Your mind is honed in on one idea. The hypnotherapist will make suggestions to you to help improve the odds you will achieve your weight-loss goal.

The hypnotherapist uses the power of suggestion to convince you that you will lose weight. The mind is powerful. If you believe it, you can achieve it. Positive affirmations and belief in yourself combined with a healthy diet and exercise can help you to lose weight. Self-confidence is one aspect of success in any area. Just as those who are most successful in matters of business and money, people who start with a positive attitude and a belief in themselves are more likely to achieve their goal of losing weight.

Hypnosis can help you to visualize yourself thinner and healthier. The hypnotherapist can help you to visualize yourself wearing that dress or suit you haven’t worn in years because you gained weight. Seeing yourself thinner and healthier can help to establish a goal that you can achieve. When you do achieve that goal and zip up that dress or button that sport coat, your self-esteem will soar. Be careful not to set yourself up for failure. It is not possible to safely lose 50 pounds in 30 days. Rapid weight loss can be dangerous, too. A healthy diet and exercise are the most effective and safest ways to lose weight.

Approach hypnosis like you would any other weight loss or medical option. Speak to your doctor and do some research. Talk to friends and family and others who may have experience using hypnosis. Ask a potential hypnotherapist for references. It’s perfectly okay to check out a hypnotherapist before you give him or her money. Make sure you find a certified hypnotherapist who understands your limitations and goals. Hypnosis won’t make you lose weight, but it may help to improve your attitude and self-confidence so that you can achieve your weight loss goal.

Beachbody

The Cumulative Effects of Exercise

Our activities tend to have a cumulative effect. Everything we do, from the food we eat, to the way we exercise, affects our health and has an effect on the people around us. It adds up. Eating all those extra calories will result in added pounds and fat. Walking a few extra minutes every day adds up to greater weight-loss, firmer muscles and a healthier body.

Photo credit: “Mike” Michael L. Baird [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)%5D, via Wikimedia Commons

Exercise helps improve the health of your whole body, including firmer muscles and stronger joints. You can lose weight and maintain your current weight by exercising regularly. Exercise not only benefits your body, but also has a positive effect on every one in your life. You will have more energy and stamina to handle the day-to-day chores, such as taking care of children, working, mowing your lawn or cleaning out your garage. Exercise helps boost your energy and creates a sense of well-being as your brain produces endorphins. You will probably sleep better at night, too.

Greater energy and stamina, as well as a healthy, firm body, can lead to greater self-confidence. This new-found self-confidence will shine through in everything you do at work and at home. Regular exercise combined with a healthy diet can help improve your metabolism, which will increase your energy levels. You may find that you can think more clearly as your physical health improves. Exercising with friends and family can also help strengthen your relationships. Stronger relationships can lead to a happier life.

Have you noticed that when you yawn, people around you start to yawn? It is contagious. The same is true of your mood. When you are happy, people around you tend to catch the happy mood. As your physical health and mood improves, you will notice that your mood is also improving. Your family and co-workers will notice your happier state too. Small annoyances that used to ruin your day may have no effect on you now that you are exercising regularly. You may even notice that you don’t mind the delay in traffic or the slow checkout clerk at the grocery store. The longer your exercise on a regular basis, the greater the happy effect will become.

The more you exercise the greater your health, strength and stamina. Regular exercise improves not only your physical health, but your mental health as well. Improved relationships with everyone in your life, in turn, improves your mood and outlook even more. It all adds up to a happier, healthier you.

Beachbody

 

Follow

Get every new post delivered to your Inbox.