January 2017 - Wellness Katie

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Losing weight and getting fit are two things we can do to get healthier and enjoy life more.

Everybody knows this, but how do we make those healthy lifestyle changes?

4 Easy Habits To Help You Lose Weight

The problem with changing our lifestyle is that our habits are extremely difficult to change. And our lifestyles are made up of many habits that have become ingrained over the years. Changing a habit can become a very difficult self improvement project that demands a lot of motivation and commitment.

Many people try to make a lot of changes all at once in an attempt to get immediate results. This is extremely difficult to accomplish and as a result, they often give up their attempts to create healthy habits and resort to the usual negative health habits they had before they made the attempt.

Lifestyle changes are hard. That's why it is better to change one health habits at a time so that you don't avoid becoming overwhelmed and stop trying to be healthy altogether. Sometimes it just takes a few days or a few weeks of trying to live healthy before a healthy lifestyle becomes a habit we can live with.

The trick to creating healthy living habits is to begin gradually. If you expect immediate changes from a fad or trendy diet and fitness program, you are more likely to be disappointed and quit before you see any lasting results. If you make gradual changes to the what you eat and how you exercise, it becomes easier and you are less likely to become discouraged and quit.

Start with just these 4 small and gradual lifestyle changes:

1. Eat one healthy meal a day.

If you try to eat just one healthy meal each day, you will feed your body with enough good nutrition and healthy proteins. Try getting in one healthy meal of fruits, vegetables and lean meats (for protein) every day.

RELATED: 5 Healthy Smoothie Recipes Ideas You'll Ever Need

If the food is healthy for you, it usually won't contain a lot of empty calories and cause the weight gain that you can see when you eat junk food or highly processed foods. Eating a lot becomes a habit, so you should try to watch your portion sizes. The key is to eat until you're satisfied, not until you're full.

2. Drink a glass of water before each meal.

Water is perhaps the best liquid you can drink. Almost everything else contains sugar or other empty calories. When you drink water before a meal, (8-ounces is enough), you'll feel fuller before eating and this might help you eat less at the meal.

3. Snack on a meal replacement bar.

I like to keep a stash of granola bars in my desk at work so I can grab one whenever I feel hungry or need an energy kick. Meal replacement bars will keep you from going hitting the vending machines and eating poor food choices. Try getting a meal replacement bar high in fiber and with at least 10 to 15 grams of protein per bar.

4. Exercise regularly.

If you have a gym membership, try using it at least 3-4 times per week. If you don't, choose an activity you enjoy and make the most of it three or four times a week. Try for at least a half hour per session. Remember that old commercial, thirty minutes a day, three days a week. It really works. Exercise will help increase yours energy, increase build muscle mass, and will help you lose or maintain weight by burning off excess calories.

Losing weight and getting fit has been the most popular and difficult self improvement project ever. Most people try and fail without seeing any lasting results. It doesn't have to be that way because almost any program will work if you approach it the right way.

Article Source: http://EzineArticles.com/expert/Marshall_Crum/121028

4 Easy Habits To Help You Lose Weight

Without a doubt, this inspirational story touched the hearts of people from all around the world. Mayra Rosales once weighed more than 1,000 pounds and was facing the possibility of a death sentence, not just from obesity but for the murder of her 2-year-old nephew.

Do You Remember The Story About the Woman Who Weighed 1000 POUNDS? You'll Be Surprised How She Looks NOW!

A 70-stone woman once dubbed the ‘half-ton killer, has lost nearly 80% of her bodyweight after undergoing 11 operations aimed at helping her shed the pounds.

Today, the 35-year-old from Texas, who used to be one of the heaviest women in the world.

“I have lost over 800 pounds,” Rosales said. “I don’t even know how I survived that. It’s a miracle of God. I really was dying. I used to take up a whole king-size bed,” she said. “I couldn’t even stand up on my feet. My legs couldn’t hold my weight.”

She tried to protect her sister Jamie by taking the blame for the death of her nephew Eliseo in 2008.

“I tried to protect my sister, and I was already dying so I didn’t see … like I was doing [something] wrong,” Mayra said. “I was already giving up in life, and the way I saw it when they began saying I was going to get capital murder charges, I really saw it like they were doing me a favor.”

Mayra Rosales decided in 2011 to shed the pounds to be able to take proper care of her sister’s other children.

Today, after losing 800 pounds, she’s a real proof that we can do anything if we set our mind on it. Learn more about Mayra’s life story in the video below:

Source: www.mirror.co.uk

Do You Remember The Story About the Woman Who Weighed 1000 POUNDS? You'll Be Surprised How She Looks NOW!

You can't lose weight even though you're exhausted by diets and exercise? What is it that you are doing wrong?

Why You Can't Lose Weight

You are careful about nutrition, you take enough vitamins, lead a healthy life with hours of exercise. But, still, you don't have the body you've always wished for.

Just to feel better - you are not alone. In fact, this problem is quite often. Even though we often blame the genetics and we doubt that the celebrities have secrets about their perfect look, maybe better we should analyze the reasons that cause this phenomenon.

1. You exercise the wrong way

The meaning of the basics - Exercises are supposed to be fun, but if you want to get rid of the fat, you go to the gym. It seems like all of the gym equipment is for men, but it is not true. Some exercise should be kept in the plan no matter how dull they are, like standups and weights exercise.

Cut down the cardio-Most woman think that with cardio exercise they can burn down more calories. That is true. But, they forget that they also take less food. You need weight exercise to burn down the fat.

Dedicate to exercise-On joint train sessions you create friendships, which is great. The bad thing is talking to your friends instead of performing the proper exercises.

2. Your brain thinks you starve yourself

Although we believe that a diet is a good idea, our brain does not agree, but often acts as a victim of starvation, while trying to overcome the strong urge to eat. Studies have shown that people can have psychological consequences of a diet, such as food obsessions and dreams about food. As a result of that, many people return their lost pounds in short term.

Diet is a stressful experience

3. Diet is a stressful experience

You count your calories, keep your diet journal, you search for healthy meals- and what you get? It's only a few pounds less a month. That's stressful. It seems like you are starving yourself. Counting calories produces stress, which leads to gaining weight. Instead of counting calories, try eating whenever you're hungry and stop eating when you are not. That way you have less chance of gaining weight.

4. Your metabolism works against you

Metabolism is a great thing when you are young, you can eat anything you want and not worry about the consequences. But with age, this significantly changes. When you start the diet, it influences on the metabolism, which can significantly slow down six to seven years after the diet.

5. You listen to your inner voices

There's a reason you're hungry every time you look at a food commercial. The hormone leptin tells the brain how much collected energy is available and reduces the attractiveness of food for those who have a normal amount of energy. Therefore, those who are on a diet and have less energy easily succumb to temptation in front of the images of food.

6. Diet fails in the long run

Surely you sometimes have the impression that you have lost a lot of weight while you were on a diet, but the scale did not confirm it. According to research, even 95 percent of diets fail and most people regain their original weight. It was also found that those who hold a diet are more likely to become obese, primarily because after the diet quickly get fat than muscle.

7. The strength of will is a consumable thing

When you go on a diet, you are determined not to give in to junk food and to hold regular exercise. However, when you are overwhelmed by thoughts of tasty food, you certainly feel envy toward those who can eat what they want and when they want. Therefore, it is relying on willpower hard work for everyone.

8. You don't have a plan

Planning is your greatest ally in the fight against weight. Plan your meals in advance, and days when you eat "forbidden" foods. Knowing what you have for a meal, you will help you in eliminating the temptation. If you do not have healthy options and a plan, you will be tempted to indulge in the things you are trying to avoid. Lack of plan is planning collapse.

9. You don't get enough sleep

If you don't get enough sleep, your body produces hormones that encourage the collection of fat in the body. Studies have shown a link between the amount of sleep that you practice and the number of pounds that you have. A 2004 study at the University of Chicago shows that the dream of most affects the appetite because of the amount of sleep depends on the balance of hormones leptin and ghrelin, which are controllers of appetite. The ideal is to sleep 7-9 hours every night. Easier said than done in our fast- going world, but it's worth the effort!

RELATED: 8 Easy Ways to Relax Before Bed

Water is essential for proper digestion and detoxification - important components of weight loss

10. You are dehydrated

Approximately 70% of the human body consists of water. You do not have to be a scientist to understand how important it is to properly hydrate! Water is essential for proper digestion and detoxification - important components of weight loss. Try not to drink water on a daily basis (in liters) approximate amount of 1/5 of your weight. Of course in this calculation insert the consumption of fruits and vegetables.

RELATED: How Water May Speed Weight Loss

11. Your hormones aren't balanced

Often hormones can bother to weight loss and it becomes even more difficult than it normally is. High cortisol (hormone of stress) causes increased insulin, which has influence on your appetite-you eat more. Another problem appears when you have dysfunction of the thyroid gland. It can lead to weight gain from a buildup of salt and water in your body. An overactive thyroid is called hyperthyroidism. Many people with it lose weight, but others pick up extra pounds because it can make you feel hungrier. There is, also, a problem when it comes to unbalanced reproductive hormones. That situation can also lead to weight gain and stress.

12. Consuming alcohol

People work hard at the gym, lose weight and gain muscles, but they quickly overturn their efforts by regularly consuming alcohol. Studies have shown that alcohol has a detrimental influence on muscle growth, so all your hard work is negated. Alcohol also contains calories. You can help yourself by making a limit on one to two drinks a few times a week.Or, much better, stop drinking!

13. You are sitting down

Most of us spend our day sitting on our desks at the office. After that you go to the gym and do workouts or exercises that require you to sit down or lay down. When you exercise sitting or lying down, you won't make a significant change in your body structure. Instead, there are many other types of exercise that will give you results more quickly.

Breakfast is the most important meal of the day

14. You skip breakfast

Breakfast is the most important meal of the day. That is the way you get all the energy you need during the start of the day. By skipping it you only make it worse. Starting your day eating does not mean that you eat too much. It means that you make sure that you'll do all your work. Studies have shown that people who have muesli for breakfast usually get hungry much faster than people who eat something salty. So, you need to be careful about what you eat for breakfast. There are so many suggestions for healthy breakfast, all you have to do is just pick up.

15. You eat too much for the weekend

We all know that the weekend is the time when we chill out and slow down with our rules. And it includes our diet. We eat all that is forbidden and swear that we'll get it right first thing on Monday. That is a big mistake. If you have been trying - exercising and eating right all week, don't ruin it for the weekend. You will have to start all over again. Don't throw away all your efforts. But, it does not mean that you don't have to treat yourself. For the weekend take something you like to eat, but don't overdo.

16. You are eating outside and not cooking at home

You are used to go to a restaurant or take home food after work. You should not do that, unless you know that they cook healthy and use healthy products. Assume they're using the worst vegetable oils, heavy amounts of butter and oil, and poor-quality produce.Learn to love your kitchen! That way you will be sure exactly what you eat.

17. You're not eating good fats

"Good" or unsaturated fats are found in nuts, avocado and olive-oil. When you eat them you brain gets the message that you're full. These fats appear to trigger the production of a compound in the small intestine called oleoylethanolamide. It reaches nerve endings that carry messages to the brain to curb hunger, and activates a brain circuit that makes you feel full. Just to make sure you have eaten enough, take a handful of nuts a day or one sixth of an avocado.

Marjan Madzovski is a promoter of healthy life, healthy food and exercise. He is an inspirational speaker at many seminars related to health. Marjan is the owner of the http://www.healt-lifeprint.com

Article Source: http://EzineArticles.com/expert/Marjan_Madzovski/2358039

Why You Can't Lose Weight