38 Eating Tips To Lose Weight

38 eating tips

for download_prcvir


Are eating habits important in losing weight and taking care of your health in general?

Aside from exercise and workouts, changing your views on food and eating habits are big deal if you are targeting to reduce your weight, maintain your weight or simply have a  healthy body.

When most people think about losing weight and eating, they think about dieting.  Well, unfortunately, all of the fad diets out there tend to cause people to gain weight.

Why?  Because they starve them to death and the person eventually breaks down and eats everything in sight because they are so darn hungry.

They also deprive them of the foods that they love.  This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which actually causes you to gain weight!

Change your Eating and Cooking Habits

So, in eating right, there a few tips that you can follow each and every day and they’re not going to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy them that much more.

How to lose weight through changing your eating habits?

38 Helpful Tips for your Successful Weight Loss

Tip #1: Eat fresh fruit and vegetables that have high water content.

These are foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea.  All of those fresh and flavorful juicy fruits and veggies are good for you.  These items contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.

Tip #2: Eat fresh fruit instead of processed fruit.

Anything that is processed as more sugar.  Processed and canned fruits also do not have as much fiber as fresh fruits.

Tip #3: Increase your fiber intake as much as you can.

This usually means eating more fruits and vegetables.

eat vegetables_weight loss tips

Tip #4: Veggies are your friends when it comes to shedding pounds.

There are tons of options here and you may even want to try some you haven’t had in the past.  The leafy green varieties are the best and you always want to work in a salad when you can.

Salads are packed with nutrients as long as you don’t pour too much dressing on and load them with too much cheese.  The leafy greens also have a lot of natural water.

Tip #5: Be intelligent about what you eat.

Don’t eat just to eat.  Animals eat on instinct; people eat when they know their body really needs it.  Don’t be an impulse eater.

Tip #6: Watch everything you consume from the food itself to what you top it with.

Garnishments and condiments can sabotage a healthy meal because they are typically high in fat.

Tip #7: Get a handle on the sweet tooth.

This doesn’t mean you can’t have your sweets; just don’t eat them as a meal.

Always remember that these sweets end up adding to an area that you don’t want them to add to.

Don’t deprive yourself either, though, because then you’ll eat twice as many as you should.

Tip #8: Set meal times and stick to them.

Try to have your meals at specific times and eat them at that time.  An eating pattern will help you to control what you eat and when you eat it.

Also, it really is better to have 5 small meals a day rather than just one or two huge meals.  Just eating once a day makes your body feel as though it is starving, which packs on fat instead of using it as fuel.

Furthermore, don’t wait until your starving to eat.  This only makes you overeat until you’re stuffed.

Tip #9: Eat only when you are hungry.

Be sure to drink a glass of water first to determine if you really are hungry or if you are really thirsty.  Many people have the tendency to eat when they see food.  It doesn’t mean they are hungry; they just want to eat it.

Don’t eat anything you’re offered unless you really are hungry.  If you feel you must eat it out of being polite, just nibble, don’t have a meal.

Tip #10: Try not to snack between meals.

If you must, have a snack make sure it is a healthy one.

If you travel a lot try to find healthy snacks and not junk food.

Tip #11: Veggies make great snacks.

Aside from fruits, they can get you through the hunger pangs if you are having them.  Carrots are great because they satisfy hunger and they are packed with nutrients.

Tip #12: Counting calories is a good idea for those must have food items.

If it is a packaged food item, then it will have the calories on the packaging.  Be sure to pay attention to serving sizes in terms of calories as well. This is where food producers get tricky and you can’t fall into their trap.

Tip #13: Work off the extra calories by the end of the week.

If you feel you have splurged too much this week, be sure to get to the gym or go walking a little longer to work off those extra calories you have consumed.

Tip #14:  Stay away from all things fried.

If it is breaded, it is better that it is baked.  Fried foods are immersed in fat and oil.  Even after the excess has oil has been drained away, there is still oil absorbed into the food item itself.

Tip #15: Don’t skip meals.

You should have, at the very least, three meals a day, but preferably five small meals. This will keep you from getting hungry during the day and overeating out of starvation.

Tip #16: Just like fruits, fresh vegetables are better than those that are canned.

It is even better if you can eat your veggies raw.  When you cook them, you cook away the nutrients.

If you must cook them, try to boil them to the point that there is still some crispness to them.  Also, don’t soak them in butter.  When you can buy organic and pesticide free veggies, that is even better.

Tip #17: Chocolates should be treated as luxury items.

Buy the good stuff and only eat them every once in awhile.  If you really savor each morsel, you’ll experience that much more joy in eating them and they will taste even better.

Tip #18: Eat foods from all of the food groups each day.

This is a great way to ensure you are getting all the nutrients your body needs and it helps to ward off any diet deficiencies.

Besides, don’t eat the same foods all the time.  Experiment so that you don’t get bored with same old diet.

eat breakfast_weight loss tips

Tip #19: Try to eat breakfast within an hour of waking up.

This is the best way to give your body the jump start it needs.  Don’t wait until you are really hungry.

Breakfast is important, but you don’t need to stuff yourself.  The idea is that you’re breaking the fast from not eating all night.

Tip #20: Your diet should include all aspects of the food groups including carbohydrates.

In fact, your diet needs to be about 50-55% carbs.  Carbs are a great source of energy.  Those diets that prohibit carbohydrates are actually harming you and only making you crave them that much more.  Your diet should cause you to be deficient in anything.

Tip #21: Proteins should make up only 25-30% of your diet.

Far too much emphasis is put on meat as the main part of your meal.  In actuality, it should be considered more of a side dish rather than the main course.

Tip #22: Fats should make up 15-20% of your meal.

This is actually all the fat your body needs.  A lot of this is going to be in your diet in the form of a cream, sugar and the like.

Tip #23: Eat more white meat than red meat.

White meat includes chicken, fish and some other fowl.  Red meat includes beef and pork.

Tip #24: Try to go as vegetarian as you can.

This really is a healthier lifestyle, even if you can’t cut meat out completely.  The more fruits and veggies you can eat the better.

The more meat you cut out, the more fat you can cut out of your diet as well.  However, protein is important, so be certain that your option allows you to maintain good protein levels.

whole grain bread_weight loss tips

Tip #25: White bread is good, but high fiber multigrain bread are much better.

These bread are another way to add more fiber to your diet and they also have a good protein level.

Tip #26: Pork does not assist in weight loss in any way.

The less pork you eat, the better off you will be when trying to lose weight.  Pork has a high fat content and includes food items such as bacon, ham, and sausage.

Tip #27: Limit your sugar intake as much as possible.

If you must have sweetener in your coffee and tea, try to find an artificial sweetener that you don’t mind the taste of.

However, these things are not all that healthy either and should be limited as well. Choose healthy and better alternatives instead of the artificial sweetener available in the market.

Tip #28: Try grazing five to six times a day.

These are those small meals we discussed earlier.  Some people lose weight better when they never feel hungry and grazing on healthy food items can do this for you.  Plus, it keeps your metabolism working, which will burn fat naturally.

Tip #29: Don’t worry about cheating, but don’t cheat for a meal.

Eat sweets and your favorite cheat food for the flavor only.  If you want dessert after dinner, share one with the whole family.  You’ll get the flavor, but not the pounds.

Tip #30: Watch your fat intake.  Each fat gram is 9 calories.

Each fat gram is 9 calories.  If you know your total calories then you can figure the amount of fat in those items.

Tip #31: Take it easy on the salt and try to cut what you use in half.

Salt is one of the main causes of obesity.

Here are a few tips that will help you to lose those first ten pounds by simply changing how you prepare your food.  How food is cooked has just as much to do with how healthy it is or is not.

Tip #32: Instead of frying in oil or fat, try baking those items instead.

Baking does not require all the fat and oil that frying requires and your food is not soaking in those substances while it cooks.

Tip #33: Use non-stick frying pan spray so you don’t use oil.

Also, pans that are non-stick don’t require as much, if any oil.

boil vegetables_weight loss tips

Tip #34: Boil vegetables instead of cooking them.

You can also steam them, as this is probably the healthiest way to eat foods like cabbages, cauliflower, broccoli and carrots.

Tip #35: Be skeptical of no-fat and low-fat food items.

There are many of these food items on the market, but they are not exactly healthy.  Many of these food items use some sort of chemical or carbohydrate to sweeten them so that they taste better.

However, the body turns these chemicals and carbohydrates into sugar in the body, which means they are still getting turned into fat.

Tip #36: Don’t fall victim to crash diets.

These are bad for you and do more harm than good in the long run.  The short term results are typical that you will lose a few pounds.

But once you give them up then everything comes back and your weight is worse the second time around.  You cannot survive on a crash diet and you eventually get to a point where you have to give it up.

Tip #37: Chew your food at least 8 to 12 times whether it is liquid food, sweets or ice cream.

This adds saliva to the food that digests the sugar. When food isn’t eaten properly and is just swallowed, you fill your stomach with food that isn’t ready to be digested. And it then does not yield the health benefits that you need.

Tip #38: When you are cooking with oil, use a good Extra Virgin Olive Oil.

It is more expensive than vegetable oil, but the health benefits are much better and it is worth the cost.

Olive oil has been associated with a reduced risk of coronary heart disease and helps to increase the elasticity of the arterial walls which reduces the chance for heart attack and stroke.

Perhaps there are still more beneficial tips out there for you to lose weight. What else can you add or what other tips are working for you?





17 Tips To Help You Check Your Drinks In Losing Weight


Have you  realize that what you drink is the first step in losing pounds? Watch out what you are drinking! Here are 17 tips to help you lose weight.

Most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.

Do you know that losing weight means cutting down on your calorie intake and burning more calories through exercise?

Well, many people fail to consider the impact that their drinks have on their weight loss goals.

Drinks contain calories just like food, but some drinks can even hinder your weight loss efforts in other ways! Here’s a guide to the main drink categories you need to watch while losing weight.

Water is remarkable as well.  Over 66% of your body weight is nothing but water.  This is also why water plays an important role in weight control.


Here are 17 tips to help you lose weight.

Tip #1: Drink plenty of water

It is recommended that you drink 8 glasses per day, but that may take you some time to work up to.  Your body needs a whole lot of water.

Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier.  When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.

The best thing about water is you can drink as much as you want because it has no calories at all.  When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death.

Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.

The whole 8 glasses a day rule is really something you should strive for.  The best way to do this and to measure your water intake is to buy a jug from the drug store or grocery store that is designed to hold exactly 8 glasses of water.

These are great weight loss tools because you can fill them up, freeze them and as it melts throughout the day you have fresh and cold water.

Or, if you don’t mind your water room temperature you can drink it that way as well.  All that matters is that you’re getting in the water your body needs.


Tip #2: Start off your day with a fresh, clean glass of water

As soon as you get up in the morning, drink one down.  This will help your body to get going because it won’t be fighting through dehydration.  Also, after you drink a glass of water you won’t need to eat such a large breakfast.

A glass of water wakes up all the digestive juices in your body and gets it well lubricated.  You can always have your morning coffee or tea, but be sure to have a glass of water afterward.  Caffeine dehydrates you and you want to ward off dehydration.


Tip #3: Drink a glass of water before you sit down to eat

Water will naturally make you feel fuller so you don’t have to eat as much food. Check tip #4 to see what I mean.

The best way to quench your thirst when trying to lose weight is water. Making this a habit make sure that you are full before taking some solid food.


Tip # 4: Drink a glass of water before a meal

Drinking a glass of water before every meal makes you feel full and allows you to eat less.

Researchers have shown that drinking 500 ml. of water 30 minutes before eating main meals can help with weight loss.

Likewise, having soup as an entree before a meal can help reduce the volume of the total meal consumed.


Tip #5: Don’t drink a lot of water with a meal

It is best to lessen your liquid intake during meal times. Drinking liquids with a meal can actually make you feel bloated.

You may let your stomach adjust to it which can result to binge eating when you get used to it. Drink glass of water only after 10 to 15 minutes of eating.


Tip #6: Always carry a water bottle wherever you go

Carrying a water bottle with you is one of the most practical ways you can stay fit and hydrated all throughout the day.

This can effectively reduce hunger cravings, prevent you from overeating, prevent irritability, headaches, and cramps and promote proper body functions.


Tip #7: Fruit juice isn’t as healthy as most people think either

Juice actually has a lot of sugar in it as well.  Most people think juice is a good replacement for soda. Not if you’re counting calories it isn’t.

For example, while soda may have 150 calories per 12 ounces, grape juice has closer to 250. Some juices have a higher water content, so you’ll have to check the label to be sure.

However, if it’s a choice between soda and fruit juice, go with the juice. At least the juice contains some vital nutrients while soda is nothing but empty calories.

If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring.

It is even better if you can make your own fruit juice. Just be sure not to add too much sugar which adds to the calories. Instead of drink fruit juice, eat more fruit.  Fruit provides your body with much-needed fiber as well as vitamins.



Tip #8: Make your own fruit juice

Drinking a cup of fruit juice that you made from fresh fruits is actually better than drinking powdered or artificial fruit juice products. Fruit juices are filled with natural vitamins and minerals that can be absorbed by your body.

Freshly made juices have enzymes that produce energy at the cellular level.  It can also help suppress your appetite because it can help you feel fuller.


Tip #9: Do your best to stay away from soda

All sodas are sweetened with lots of sugar.  The more you can cut out of your diet the better.  Also, diet soda is still soda.

It may not have as much sugar, but it has other chemicals and components that are not good for your body either.  If you drink a soda, counteract it with a glass of water.  Remember, caffeine dehydrates you as well.

Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so they are not much healthier either.

You may think that drinking just one soda per day doesn’t make that much of a difference.

Let’s use some simple math to see what a positive difference this one small change can make when trying to lose weight.

The first thing to know is that every 3,500 calories you get rid equals one pound. Next, a typical 12 ounce can of soda contains 150 calories.


Here’s how it works out:

365 days in a year X 150 calories per 12 oz. = 54,750 total calories.

54,750 calories divided by 3,500 calories = 15.6 pounds!


Talk about a small change that can make add up to significant weight loss. And if you happen to drink soda in larger bottles, it could make a difference of 30 pounds or more.

But be careful that you don’t replace those calories with other calories. In other words you have to cut those calories out completely to get the full benefit.

Another thing you may not be aware of is that the sugar in soft drinks can make you thirsty. Putting you into an endless loop of drinking calorie-laden beverages to slake the thirst that the same beverages are causing.


Tip # 10: Stay away from sweetened bottle drinks

A small adjustment to get you on the right track is to cut out drinking empty calories. Drop soda and stop adding milk, creamer, and sugar to your coffee.

Energy drinks and sports drinks are also high in sugar content and need to be avoided when you are trying to lose weight.

Replace them with water, green tea and coffee without the extras. As an alternative, use stevia, a natural calorie-free sweetener.


Tip #11: Drink green tea

Green tea has been known to work well with many health conditions like infections, cardiovascular diseases, high cholesterol levels, impaired immune system, arthritis and even some forms of cancer.

This is a good alternative to quench your thirst instead of soda. It aids the digestive system and can help ease an overly full stomach and it has been linked to a reduction in cancer risk.

Green tea has definitely been promoted as a healthy drink that can help you burn fat. It contains caffeine that acts as an appetite suppressant.

According to Swiss researchers, it contains plant substances that help you burn an additional 60 calories per day.


Tip #12: Try to stick to black tea or black coffee

Coffee and tea are good sources of antioxidants. Avoid milk, cream, and sugar in your tea or coffee. If you add sugar to your coffee you’ll spike your insulin levels that will contribute to insulin resistance.

Some research proposes that adding dairy to your coffee may interfere with your body’s absorption of beneficial chlorogenic acids. Meanwhile, look for organic and high-quality sources of coffee.

Adding milk is not favorable to your tea. The proteins in milk may bind to and neutralize the antioxidants in tea. So, its health benefits are considerably reduced.

Black teas have the highest caffeine content. They reduce plaque formation, prevent cancer, lower the risks of diabetes, relieve stress, promote healthy digestive track and increase energy.


Tip #13: Go easy on the tea and coffee

They are pretty much harmless if you don’t add a lot of cream and sugar to them.  It is the cream and sugar that becomes fattening.

Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time.

Now think of how many pieces of cake you are eating when you have a Venti Starbucks Latte – yikes. Watch out how you consume them.


Tip #14: Reduce your caffeine intake

Caffeine should always be taken in moderation. Too much caffeine can be bad for your health. Caffeine is known to block absorption of Vitamin C.

It also creates a bit of unhealthy acid in your system and stimulates sugar cravings. Try to limit it to one or two cups per day.

Avoid being addicted to caffeine because like sugar, it has the tendency to overstimulate and then weaken the adrenalin glands. One might also suffer from high anxiety, insomnia, fatigue, upset stomach, irritability among others.


Tip #15: Here’s another interesting word on coffee

Some people have reported that when they drank black coffee before exercising, they lost more weight.

There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel.

It’s worth trying if you can stand black coffee.  Just remember to drink plenty of water during your exercise!


Tip #16: If you can say no to alcohol, then that is best

Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening.

Beer is especially fattening.  Cocktails are fattening depending on what they are made of, for instance, whiskey and sodas.

The whiskey may not be fattening, but soft drinks definitely are.

Plus, after a few drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make rational decisions regarding your diet and it’s usually late at night. Just before you pass out from a night of drinking, you already overeat.

The overall combination is just not a good one.


Tip #17: Prepare your own diet shake recipe

Diet shake recipes will add variety to your diet, taste delicious, and will help you as you try to lose weight.

Smoothies and shakes are an ideal diet treat in the summer months because fresh produce is so plentiful.

However, with all of the frozen fruit available, you can enjoy tasty shakes and smoothies throughout the entire year.

Frozen fruit tastes just about as good as fresh; add in some low-fat yogurt, and the shake will have an even better taste and be more enjoyable.

One of the diet shake recipes that you can try uses mandarin oranges, mango, and ice. Then add a scoop of protein powder and low-fat yogurt.

This makes a refreshing beverage that not only tastes good, but it will also fill your belly and help you lose weight at the same time.

From time to time, when you want to mix things up, you can replace the yogurt with banana or both. Adding fruit juices is another way to give a fresh flavor to your smoothies and shakes.

For example, cranberry juice has positive health benefits for your kidneys. Add some cranberry juice, apple juice, blueberries, strawberries and banana together, then blend it until smooth. This makes an excellent breakfast drink and is a great way to start your day.

If you love the taste of chocolate, but can’t eat it because it’s too high in fat, then there is good news! You can add cocoa powder to your diet shake recipes.

One good recipe is to mix cocoa powder, banana, low-fat yogurt, honey and ice together. Now you can satisfy your chocolate craving without having to feel guilty about it.

Of course, you shouldn’t drink a smoothie like this every day, but it makes for a nice change of pace that will help you stick to whatever diet plan you may be on.

Finally, feel free to experiment with diet shake recipes of your own. If you stick with low-calorie foods, then the resulting shakes and smoothies should taste great and help you lose weight.

Hopefully, these tips help on drinking your way to weight loss. Again and as always, gulp on healthy drinks to lose weight.



Eat Healthy Breakfast For Health And Weight Loss

Are you are a morning person? Is eating breakfast part of your daily routine? Do you eat healthy breakfast? Then, I commend you if you are.

Find out the importance of eating breakfast to your health and how can you maximize it to lose weight.

Start your day with a healthy breakfast to have a blast and energy to spend on your activities . It makes you physically and mentally fit, too.

Breakfast is an important meal of the day and it affects the overall health and well-being.

It is the most part of the daily routine so you should give proper consideration about how to get the healthy breakfast.

healthy breakfast

Importance of Healthy Breakfast

Your body and brain need fuel to work efficiently and the breakfast provides that fuel.

After a long break of the night, you must take a healthy breakfast within two hours of waking up.

Breakfast implies breaking the fast, but it doesn’t mean that you can take anything to break this fast.

It should be nutritional breakfast so take an advice from the good dietitians about the healthy breakfast.

breakfast 3

Eating a healthy breakfast makes you able to be energetic and live healthy longer life.

Most of the people avoid their breakfast, but it’s not good for their health.

The breakfast skippers generally feel low energy throughout the day.

And after some time, many physical and mental problems arise in their body.

Skipping breakfast affects your health negatively.

Dietitians say to make your day healthy and energetic you must take a healthy breakfast. But how much calories you should intake is an important point to know.

Energy needs vary person to person. Even Paleo lunch ideas depend on the age or stage of life.

Generally, men need more energy in comparison to women. Adult men should consume 2500 kcals and women should consume 2000 kcal per day.

Boys of the age 7 to 10 years should consume 1970 kcals per day and at the same age, girls should consume 1740 kcals.

Nutritionists believe that people must eat healthy breakfast to get 20-35% calories. Without breakfast, your body is like a car with no petrol.

healthy breakfast

Your breakfast should include the good amount of nutrients like iron, calcium, protein, fiber, and Vitamin B.

Your body needs these nutrients and as per the Nutritionist research, if you missed these nutrients then your body will not work properly for a long time and you will compensate your health in the later age.

So, it is required to get these nutrients to stay fit and healthy. Most of the fruits and vegetables contain a good amount of vitamins and minerals so you should try to include them in your daily breakfast.

Eating a smart breakfast can improve your performance in your work area.

Healthy breakfast also contains glucose levels as an essential carbohydrate that is required for the proper functioning of the brain.

As per many studies, eating a healthy breakfast can improve your level of concentration and memory. Your brain will work actively throughout the day.

In addition to the healthy breakfast, some physical exercise is also essential to stay fit.


Healthy Breakfast Tips to Lose Weight

If you want to lose weight, or you just want to get healthy, then breakfast should be number one on your list.

Even if you’re exercising every day, you could be sabotaging your plans by skipping breakfast! And, if you do eat breakfast every day, you may be choosing the wrong foods.

Here are 5 healthy breakfast tips to make that first meal of the day a healthy one.

1) Never Skip Breakfast

This is number one on the list of healthy breakfast tips for a very good reason as mention above.

You may think you’re shaving calories off your day by missing breakfast, but it just leaves you more likely to snack on unhealthy foods throughout the morning.

Above this, breakfast kick starts your metabolism, making your body work harder to burn off calories from the meals you eat through the rest of the day.


2) Avoid Sugar

Many of us wrongly assume that all breakfast cereals are healthy. This is far from the truth: many of them are overloaded with sugar.

This can lead to weight gain and energy spikes that will leave you feeling sleepy by lunch time.

3) Don’t Drink Too Much Juice

Although fruit juice is good for you, this doesn’t mean that it’s free from calories.

The sugar in fruit juice can cause an energy spike, so stick to a small glass and drink water to hydrate you for the day.

Drinking more water has an added benefit of helping you to feel fuller and avoid snacking.


4) Include A Few Superfoods

Superfoods are ingredients known to greatly decrease your risk of developing a range of diseases.

Thankfully, many of these are perfect for breakfast. Here are a few top ingredients to get you going: oats, tea, yogurt (low fat), berries, nuts and seeds.

Even if you only have a handful of these ingredients, it’s a good way to make sure you get something healthy into every day.

healthy eating

5) Start As You Mean To Go On

Think of breakfast as a kick-start for your day, and start with healthy foods that’ll give your body the energy you need.

This means avoiding fast food and fried breakfasts that’ll leave you feeling sluggish at work.

Plan ahead when all these healthy breakfast tips seem a little complicated for you when you frequently find yourself rushing around in the mornings.

If necessary, prepare your breakfast the night before to make it as easy as possible for you to stick to a healthy diet.

A healthy breakfast keeps you going and it is essential for you to meet your body’s daily nutritional needs.

By eating a healthy breakfast daily, you get to have the right amount of nutrients in your body which can benefit your overall health.


Download your free PDF copy of healthy breakfast’s impact on health and tips to lose weight.


Listen to the text-to-speech audio about this healthy breakfast article.

What is the Relationship Between Self-esteem and Weight Loss?

Weight loss and self-esteem can be likened to a scale, as one side goes down the other side goes up. Generally, the more weight you lose, the higher yourself regard goes up.

But where should you start? 

Losing weight is not enough to be happy. If not done right, it could lead to more frustration. Pursuing weight loss alone cannot cure self-esteem issues.

One cannot rely on external factors to make changes from within. Work on your self-esteem first to make sure that is properly grounded. Because at the end of the day, you go back to your own self.



And how exactly will you do that?

Boost first your self-esteem by loving yourself unconditionally. Be kind to yourself and appreciate yourself now and what you might become in the future. Deciding to pursue weight loss should come from loving yourself and not from hate or dislike.


It is like, you love yourself so much that you want to improve yourself and you want to look better. And for that, you set an intention to fit and healthy choices for losing weight.


Nobody ought to presume that they must be “flawless” whatever that implies in any case. Perfect is a superlative word, an inconceivable standard to have, or to accomplish, nobody is great.


For sure, even all the “ideal” super models and on-screen characters you see on television have flaws, looking at them without their cosmetics and complimenting lighting.


That is why there’s no need to be pressured from media and widespread information about losing weight. Changing one’s concept of what is perfect and replacing it with what makes one happy would be another consideration to take note.


What to do next?

Simply set for yourself the weight that is ideal for you and your body sort. When you have set practical intentions for yourself, stay with a system that will give you each possibility of accomplishing those objectives.


Set a date when to begin and reasonable time frame. Then adjust your chosen exercise routine and healthy eating plan that’s tailored to your body needs and preferences while proceeding for whatever is left in your life.


You can call on the assistance of any of your buddies to achieve your objective. For sure, they would love to help you out.


Indeed, even after simply having lost a couple pounds, you can as of now see a huge lift in your self-esteem. It’s more than simply the way that she has lost a couple pounds, it’s about the way that she has set an objective for herself and being successful with her intention of losing weight.


Setting an intention to yourself and achieved it gives one of a kind satisfaction. It can truly make you feel awesome about yourself by glaring on the mirror some bodily change in you.


What is the end result?

Start from self-love and self-appreciation as the foundation of advancing your self-esteem. It became your motivating factor in losing weight and not be hard on yourself.


Losing weight is now your gift to yourself and raising the bar to look more confident and striving to be more healthy.


Amplify and validate your reason why you are losing weight. Sometimes, it can be deep and personal. Nevertheless, love yourself and always give yourself the best shot.




How can exercise boost self-esteem?

All of us want to feel good about ourselves. When we are confident, we feel better emotionally and mentally and this reflects in a very positive way in our behaviors and improves our quality of life, everything from personal relationships to our professional endeavors.


Therefore, anything, which can help boost our self-confidence, is good for us. One of the best ways to boost your self-confidence is by exercising regularly. This not only good for self-assurance but has great health benefits.


Here Are 10 ways how exercising boosts your self-esteem:

1. Weight Control

Exercising along with healthy eating is the best way to control weight or lose weight. This is all about energy intake and energy burning.

Obviously, if you burn more energy than you take in, then the more you will lose weight. Being overweight is a confidence destroyer. Therefore, the better shape you are, the better you will feel.


2. Improves mood

There’s nothing better emotionally than a good workout. Before you think that this requires a trip to the gym, think again.

A good workout could be a brisk walk or a jog. In fact, anything that makes your body work physically harder can be a workout.

What this does is to stimulate brain chemicals like dopamine and serotonin, which promote a general feeling of well-being. The results are a reduction in stress and anxiety.


When you exercise aerobically, your bodies produces a little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron receptors in the brain to give relief from pain.


Endorphins are not just produced by exercise. They are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once.


Endorphins are believed to produce four key effects on the body. They relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.


It may be worth your while to stock up on some fitness equipment, they might make things easier for you.

You have the option to exercise outside but have an indoor stationary bike, that way, if it’s raining; there is no excuse not to exercise.


3. It’s good for the heart

Regular exercising lowers the risk of various heart-related conditions. Exercising has been proven to lower blood pressure, reduce problems associated with diabetes and can even help in fighting heart disease.

This is quite logical – if exercising reduces weight, then this means that the heart has to work less and in turn, the heart is much healthier. There is also less pressure on joints and other areas of the body.


4. Keeps the body in shape

This is slightly different from weight control. Being is shape involves having a well-toned body and better posture – all aspects connected with self-confidence.

When a person feels good about himself, it’s easier to make friends and more connections in life means more confidence.


5. More energy

If we don’t have the energy to do things, then everything becomes a chore. That can lead to feelings of feeling bad about oneself.

Regular exercise helps the whole body work more effectively. The result is that chores become responsibilities and the more responsibility we are coping with, the better we feel.


6. Better sleep

Regular exercise promotes good sleep. It is proven that sleep is necessary for general feelings of well-being. Sleep is also necessary for how we look.

Just imagine preparing for an important meeting and looking in the mirror and seeing dark circles under bloodshot eyes – how confident will you feel? Therefore, exercising will improve sleep. One word of warning – just doesn’t exercise too near bedtime.


7. Improves productivity

One of the best ways to clear the mind is to exercise regularly. Exercise gives you a chance to wipe the slate clean and start from new.

In addition, if you push yourself exercising you can realize new potentials and this, in turn, boosts self-confidence. Very often, what you thought was a major problem before exercising disappears after.


8. Give you something to look forward to

Once you have a reasonable schedule for exercising, you will start to look forward to it. This in itself is a confidence booster.

Once you start seeing the benefits of exercising, you will have the desire to continue and in the end, you feel better and look better.


9. Improves concentration

In general, exercising helps us to develop the necessary skills to concentrate on the task at hand.

This then trains us better when we have tasks or responsibilities to concentrate better, resulting in more praise and benefits.


10. Feelings of control and achievement

In general, exercising has so many benefits to health and mind that we can’t help having a feeling of control and achievement. Working out takes work, dedication, commitment, and care for oneself, and all this facilitates enormous feelings of confidence.


11. Prevents Diseases

Exercise lowers the risk of cardiovascular disease, improves your chances of surviving if you have heart problems, and lowers blood pressure.


Exercise increases insulin sensitivity. This means that the pancreas doesn’t have to work as hard every time we eat. Less load on the pancreas means it’s less likely to pack it in.


Increased insulin sensitivity means the body can more effectively control blood sugar levels, which helps in the prevention and management of diabetes.


Exercise has also been linked with better outcomes in cancer patients.


Exercise has great effects on the musculoskeletal system. Exercise can increase muscle mass, decrease body fat, increase bone density. It can strengthen tendons and ligaments.


Bone density is important for preventing osteoporosis. It is also great for maintaining strength and balance in the elderly population.


If you don’t exercise as you age your bone density decreases and you can lose your strength and balance. This makes you a prime candidate for a fall, which is bad news, especially if your bones aren’t as strong as they used to be.


12. Reduces Anxiety and Depression

Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club.


It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.


Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.


Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.



13. Reduces Stress

Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive.


When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories.


Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating.

And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.


14. Sharpen Memory

Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning.


For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids.


Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.


15. Boost Happy Chemicals

Jogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria.


Studies have shown that exercise can even alleviate symptoms among the clinically depressed.

For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time.


In some cases, exercise can be just as effective as antidepressant pills in treating depression.

Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.


16. Prevent Cognitive Decline

It’s unpleasant, but it’s true — as we get older, our brains get a little  hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process.


While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45  .


Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.


17. Inspire Others

Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us.


Studies show that most people perform better on aerobic tests when paired up with a workout buddy.

Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down.


In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!


Try incorporating regular exercising into your routine and you will experience the many benefits to your self-confidence that regular exercising gives.



15 Outdoor Activities You Can Do to Lose Weight and Stay Fit

outdoor activities

for download_prcvir

Who says that losing weight and staying fit should only be done inside the gym? Have you consider that there are many outdoor activities to lose weight and stay fit?

Check out these suggested outdoor activities along with some weight loss tips and related information of some benefits and what you can do outdoors to either lose weight or stay healthy.

outdoor exercise

1. Exercise outdoors as much as possible

Exercising outdoors may improve energy levels and decrease stress to a greater extent than working out inside. Some of the benefits are feelings of revitalization, decreased anger, and increased energy.

Another study found that the outdoors have an overall positive effect on vitality or your sense of enthusiasm, aliveness, and energy.

It is better to exercise outdoors as much as possible in the morning when the air is cleanest.

exercise outside

2. Get plenty of fresh air

Go outside and take deep breaths. Revitalize your body by inhaling fresh air. Enjoy walks with your dog, if you have one.

Enclosed workspaces can reduce natural air flow, which makes you more susceptible to diseases.

Take a breath deeply to let oxygen circulate more completely throughout your system

Calm, deep breathing for as little as ten minutes can improve your oxygen intake and your stress levels. Breathing also improves the quality of your blood through eliminating toxins and increasing oxygenation.


3. Take advantage of natural sunlight

Early morning sunlight can help boost the immune system. It has been known to combat depression.

Sunlight also lowers the cholesterol. The sun converts high cholesterol in the blood into steroid hormones and the reproductive hormones. In the absence of sunlight, the opposite happens; substances convert to cholesterol.

In addition, the sun’s rays lower blood pressure. Even a single exposure significantly lowers blood pressure in individuals with high blood pressure.


4. Walking is a good way to stay in shape

Walking is one of the easiest and most effective forms of aerobic exercise. It is available to everyone at no cost that you can do it anytime and anywhere.

You protect your own health for years to come with just one small change in your daily routine.

For example, getting off a couple of stops early and walking the rest of the way if you are taking a subway, train or bus.

You can also park the car at the furthest point from your destination. If you are shopping, then you are going to push a trolley with all of your groceries in it from the store to your car.

cycling outside

5. Get your bicycle out

How long has it been since you have had your bicycle out for a ride?  You would probably be surprised with exactly how effective bicycling is to bring your health back into line.

Don’t ignore your body but make sure that you push yourself to a certain extent so that you get the maximum amount of exercise as possible.

The great part about doing this activity is that many of us enjoy it so much that the time passes quickly and we don’t even realize that we are exercising.



6. Enjoy after dinner walks

Walking after dinner is a great way to burn calories and bond. Establish the routine of enjoying quiet dinner walks around the neighborhood.

Moderate intensity exercise like can promote weight loss. A 30-minute walk helps burn off an estimated 150 calories.

ride a bike

7. Ride your bike to the mountains

Going to the mountains through riding bicycles, particularly if you have your friends with you is great. It gives you the cardiovascular exercise that you need to build your stamina.

In addition, you can also inhale fresh air once you reach your destination. Choose your bike well, though, to be on the safe side.

exercise with dogs

8. If you have a dog, take it for a run

Let your dog be your running partner and let your canine buddy lead you on. Dogs are always happy running. They will run any distance without choosing a time and place.

They also let you choose the route and set the pace and distance. They don’t complain about the weather, too. Who can be better than that as your running buddy?


9. Go on hiking

One of the most interesting and enjoyable activities that you can do is to take up hiking.  This is more than simply walking around the block or perhaps strolling through the mall.

It is a strenuous exercise that you would need to build up to in order to be efficient at it.

Although it is not effortless, you would be surprised with how enjoyable it is and how quickly the time passes as you are doing it.

You can’t imagine how many calories you will be burning and how physically fit you will be as a result of this activity.  Take the time to do it on a regular basis and you will love the way you look.


10. Run to lose weight

Running is one of the most effective ways to burn calories. There’s no cost and you can do it on your preferred time.

Start every run with 10 minutes of walking and slow running and do the same to cool down. Here’s a way to check for the safe speed, you should be able to talk in complete sentences while running.

There’s no need to be drastic, you can increase weekly training mileage by not more than 10 percent per week.

If something hurts for two days straight days while running, then take some days off as well to rest and recuperate. Another reminder, wait about two hours after a meal before running.


11. Sign-up for a race

If you like running, then one of the best ways to speed up your progress in losing weight is to sign up for a race. This would provide you with more motivation in increasing your pace.

Aside from that, since you don’t want to be the last person to cross the finish line, you would certainly see yourself training for it.

12. Water the plants with the use of pail and dipper

Whether you like to care for plants or not, you should water them everyday. Doing that will not just make the plants grow faster, but it can also help you lose weight.

Make use of a pail and a dipper instead of a water sprinkler, so that you can do it while getting some exercise.

13. Wash your car

Your car needs washing on a regular basis to keep in clean. To lose weight, instead of taking it to car washing stations, you should wash it yourself, so that you can get more exercise.

Make sure to do it properly, so that you can lose weight and have a shiny vehicle as well.


14. Park your car a few blocks away from your destination

Whether you are going to a grocery store or to your office, parking it a few blocks away from your destination would help you lose weight.

Doing this would let you get some exercise, by walking a few meters to get to your destination. Aside from that, it would also help you in saving some gasoline.


15. Hit the grocery story only after eating

When you visit the grocery store, you would have a tendency to purchase lots of food items if you are feeling hungry.

It can even tempt you to buy foods that are loaded with fats and calories when you give in to your cravings.

Therefore, it is a good idea to eat, even just a light snack, prior to visiting the grocery store, so that you can avoid the temptation of purchasing more than what you need.


benefits of running

Encouraging Outdoor Activities to Stay Healthy

Outdoor activities are the best ways of staying healthy and at the same time, it provides you with fun filled entertainment.

You can engage yourself in a variety of outdoor activities like hiking, fishing, cycling, horseback riding, white water rafting, kayaking, skiing, mountaineering and rock climbing.

A lot of people taking part in outdoor activities do so to stay healthy since it provides a very good way of exercising.

Apart from the health point of view, people engage in outdoor activities since they relish the feeling of accomplishment after participating in one.

Outdoor activities provide the best way to escape the monotony of everyday routine life. It helps to strengthen the relationship between family members and office colleagues. They are also considered as a means of socializing.

Outdoor activities are essential to lead a balanced life.

By reducing stress and tension, strengthening family bonds, and bringing a sense of accomplishment, outdoor activities help to improve the overall health of a person.

Swimming is an outdoor activity that most of the people practiced.

Some of the other popular outdoor activities include walking intensely, gardening, jogging, cycling and hiking, camping in a tent, boating, golf, and other paddle sports like canoeing, rafting, and kayaking.

Outdoor activities should be started when the age is young. Thus, the parents have an influential role in it.

Certain factors like scarcity of time, general disinterest, lack of knowledge, high club fees and concerns about safety can stop a parent from allowing a child to participate in outdoor activities. To solve this problem, you can just take a little walk or a bike ride.

Bringing in enthusiasm in the minds of the people for outdoor activities can be a problem.

Purposefully turning off the television set, and start participating in small walks can help you start with outdoor activities.

Joining an organization or organizing different activities among friends and family members also helps.

If you are a Nature lover, then camping is a great way to get close to Nature. The National Parks are best for such an outdoor activity. It is always best to do a little bit of research on the type of outdoor activity you selected.

Know the weather condition, the food and kit you should carry with yourself. You can explore the National parks by cycling, fishing, rock climbing, horseback riding, and hiking.

Engaging in outdoor activities has no substitute of staying healthy and enjoying and exploring Nature at the same time.

trx_functional strength

Fat Burning Workouts for Outdoors

Here’s a quick tip with fast workouts that can be done anywhere.

Now that it’s nice outside, why not take some of your workouts outdoors, instead of the stuffy old gym?

Your workouts don’t have to be long drawn-out 2-hour events in order to get great metabolism boosting, muscle sculpting workouts.

Here’s an idea for an outdoor workout that can literally take you 10-20 minutes, but will have you soak in sweat and pump up by the end.

There’s a little playground and a softball field at the end of the road. Perhaps, there’s a park or an open space nearby your place.

So on a nice day, if you choose to, you can get a real quick outdoor workout.

Run over to the field. Spend a couple minutes limbering up.

And then depending on how you feel, do about 10-20 minutes of the following exercises with almost no rest in between:
  • 50, 75, or 100-yard wind sprints
  • hill sprints (if you have a hill nearby)
  • push-up variations
  • walking lunge variations
  • body-weight squat variations
  • box jump, squat jump, or lunge jump variations
  • pull-ups on the playground monkey bars
  • mountain climbers on the ground


You can also rotate through all of these exercises and sometimes you can just pick a couple of them and just keep alternating.

Whatever you choose, keep and maintain the rest periods very short (10-30 seconds at most) so that the intensity stays as high as possible.

This really maximizes the fat burning hormonal response and metabolism boosting response you get from these workouts, given the brief duration of the workout.

If you do this at a high-speed clip, you’ll get a killer workout in as little as 10-20 minutes, and then you can get back home and get on with your life.

Even if you’re not in super shape right now, you can just take it at a little lower intensity to ease yourself into it. It’s worth it!

Working out in the outdoors and breathing in the fresh air has definitely a stimulating effect.

Some studies have indicated that you possibly burn more calories exercising outdoors compared to indoors.

So, give it a try. You have nothing to lose, except a little of that extra belly fat!

Have fun living an active lifestyle outdoors.

What are other activities you do outdoors?


outdoor activities_1

outdoor activities_2

outdoor activities_3

questions_outdoor activities





Images: pixabay.com