5 Weight Loss Rules to Live By | Lifebru
Connect with us

Fitness

5 Weight Loss Rules to Live By

The hardest part about losing weight is keeping that weight off once you stop the diet. So the key is to never go on a diet and instead learn healthy eating habits combined with a sustained exercise program.

Published

on

It’s time to simplify dieting and break it down to its most basic fundamentals so you can actually get healthy and stay that way. Stop trying trendy diets, they never work long term and are often too difficult to follow strictly. Lets loosen up the straps and really find a groove with your healthy lifestyle. The hardest part about losing weight is keeping that weight off once you stop the diet. So the key is to never go on a diet and instead learn healthy eating habits combined with a sustained exercise program.

These 5 rules should become your guiding force to losing weight and maintaining a healthy lifestyle.

 

Eat Real Food

This seems pretty simple: stop eating processed foods altogether and start eating whole, real food. Sounds easy, but it’s harder than you would imagine.   Real foods are vegetables, fruit, meat, fish and nuts that are unprocessed. Simply avoiding processed foods like fast food, frozen or canned and foods with added sugars will make you healthier. The more fresh, real foods you eat the better and obviously you don’t have to completely cut out processed foods, but the less you eat the better.

 

Never Eat in Front of TV

Eating in front of the TV is a sure fire way to overeat and mindlessly stuff your face. It’s not hard to stop watching TV for 20 minutes while you slowly eat your dinner. Focusing on what you are eating allows you to feel full faster, stop over eating and know what’s going into your body.

Another awesome rule for TV is you only get to watch TV for the same amount of time you exercised. So if you worked out at the gym for an hour, you can watch an hour of TV.

 

Attainable Goals

Setting attainable goals is an important aspect to weight loss and overall health. Reaching a goal makes everything seem better, no matter how hard it was to get there. Starting out by saying I want to lose 100 pounds is a huge goal that will take a long time to reach, so start small. Set a goal that you know you can reach quickly, try 5 pounds, once you reach that step it up again. Amp up the next goal to 10 pounds and so on and so on. Maybe do a fitness goal, say you want to start jogging, start off small. First goal should be running a mile without stopping, and then maybe go a little longer or quicker, you get it.

 

Stop Eating Out

You won’t lose weight eating out all the time. Use eating out at restaurants, as a reward for reaching a goal and you will enjoy it much more. Restaurants want customers to return so they add butter, sugar and other unhealthy things to meals so they taste good. These added calories really add up and can ruin any healthy diet. Prepare your own food, you will know exactly what you are eating and how many calories you eat.

 

Exercise Consistently 

Exercise, exercise and more exercise. Weight loss is simple; consume fewer calories than you burn, that’s it. There isn’t anything else to the equation. Keep up a solid workout routine, maybe try working out 3-4 times a week, that’s a reachable goal and it’s easy to keep up long term. Sure some weeks you may only workout twice, but as long as you are consistent long term, you will stay healthy.

Up Next

Budget Friendly Meal Prep Advice

Don't Miss

Eat These Foods Every Day

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Beauty

A Guide to Better Scalp Care

Published

on

It is frequently easy to disregard the things that we cannot see. With scalp care, for instance, most people simply adopt the habit of shampooing their hair regularly. Some wash their scalps—and hair—daily while others prefer to do so every other day. Depending on your preference, you might even do the washing only once a week.

Nevertheless, beauty experts assert that it is essential to have a better scalp care routine. The scalp is a literal extension of your face and disregarding its condition can easily lead to several conditions including itching, dryness, and irritation—and dandruff. A dirty, uncared-for scalp can potentially become a breeding ground for unwanted parasites like lice, or even cause unnecessary hair loss.

But what does the scalp do for us and why do we need to take better care of it?

The scalp is not different from the skin in the body. Although it grows thicker and longer hair than all the other parts of the body, it is anatomically the same as all the other areas in the human body. The scalp, however, has more oil glands, 100,000 hair follicles, and five levels—or layers—of tissue.

The scalp’s sebaceous glands produce sebum or oil which, then, helps determine the condition of the hair and the scalp’s skin. The specific production of sebum is different from individual to individual. The scalp does not simply provide us with hair. It also protects our skull from infection and trauma. Regular scalp care, then, is important as this promotes both the healthy hair growth and scalp protection.

When questioned about the best scalp care routine, Michelle Henry, a dermatologist, says that a healthy scalp must not have any problems. “We shouldn’t see redness, we shouldn’t see irritation, and we shouldn’t see a lot of scales or buildup. It should not feel tender and it should not have an odor,” she shares. Henry adds that it is always best to consult a dermatologist if you experience any of these scalp conditions.

Scalp care is similar to the overall skin care regimen. The scalp must always be clean, replete of dirt, debris, and oil. Nonetheless, it is also essential to let it stay hydrated. Like with skin hydration, hydrating your scalp must be dependent on the type of scalp you have. For instance, if you have dry scalp, it is recommended that you avoid over-stripping it with scrubbing.

Shampoos and hair conditioners are dependent on the type of scalp you have. If you have an oily scalp, you can use sulfate-free shampoos. You can even purchase a shampoo that exfoliates your scalp. One with sea salt can work wonders. Those with dry scalps, however, must use a scalp toner which helps moisturize the scalp. A moisturizing shampoo and conditioner can also help.

Scalp care is as important as overall skin care. Longer and thicker hair can be achieved when the scalp is allowed to remain healthy, clean, and moisturized. Depending on the type of scalp you have, however, you should only choose products that are entirely right for you.

Continue Reading

Featured

Sedentary Lifestyle Can Abruptly Damage Your Health

Published

on

Having a sedentary lifestyle can quickly damage your health as it can lead to serious issues like diabetes, heart disease, and high blood pressure.

Massive and prolonged lockdown protocols in the US have forced many to adopt a sedentary lifestyle. The need to limit COVID-19 transmission led a lot of citizens to spend more time sitting at home and forego daily commutes. According to experts, most Americans are now spending a daily average of six (6) hours sitting as compared to the daily average of four (4) hours prior to the COVID-19 outbreak.

Most citizens, even the typically active ones, are now adhering to a more sedentary lifestyle with physical activity dropping to almost one-third of pre-pandemic times. Those who used to be sedentary became even more sedentary, as well, asserts a recent research published in the Psychiatry journal.

These alarming trends stipulate, then, that the average American has a more sedentary lifestyle at present as compared to any other period in history. “We have definitely seen instances of increased sedentary behavior, especially with more people at home during lockdowns, and more unemployment,” mentions Dr Richard Yoon, orthopedics chief at Jersey City Medical Center. “Not only the physical effects but also the mental challenges posed by the pandemic have taken their toll. And I have seen that some of my patients are less active and visiting the fridge more often because of the loss of their old routines,” Yoon adds.

An increased sedentary lifestyle leads to several health issues including heart disease, weight gain, diabetes, and even death. The prevalent trends of work-from-home (WFH) arrangements and distance learning schemes further exacerbate the problem.

“It definitely takes less time for an unhealthy lifestyle to take hold than an active, healthy one. Once you get into a routine of not doing much, you can start feeling the effects right away,” Yoon points out. “Muscle breakdown can start in as little as 24 hours, and aches and pains start to creep in,” he stresses.

Furthermore, sitting all day can even lead to an increased experience of back pain which, then, encourages people to perpetuate a more sedentary lifestyle. People who do not feel well tend to decrease their physical activities and the tempting idea of staying immobile takes hold.

“Sedentary behavior and lifestyle have a very strong link to the development of back pain,” asserts Dr Medhat Mikhael, a pain management specialist at the Spine Center of the MemorialCare Orange Coast Medical Center. “Weight gain that puts a load on the spine and weakened abdominal and back muscles together with weakened ligaments would lead to further load on the spine,” he continues. “All of these effects and changes would create a vicious circle of back pain and further physiological and mechanical deterioration of the spine.”

The vicious cycle that results from adopting a sedentary lifestyle gets further supported by the gradual appearance of different health issues as more and more Americans follow the lockdown protocols mandated to stop the spread of COVID-19. However, there is a need to exert some effort, even when remaining at home, so that this sedentary lifestyle does not take hold—and encourage the onset of several physical and mental issues.

Continue Reading

Featured

Maintaining a Healthy Lifestyle During the Holidays

Published

on

It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.

Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.

Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation.  Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.

It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.

Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.

Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.

Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.

Continue Reading
Advertisement

Facebook

Featured2 weeks ago

2021 Will Be a Year of Vaccines, Says a Feng Shui Expert

Featured2 weeks ago

The Truth About Covid-19 Vaccines

Featured3 weeks ago

Best Charities To Donate to To Help Animals

Featured4 weeks ago

How to Celebrate the Holidays Without Spreading COVID-19

Beauty4 weeks ago

Beauty Brands are Now Turning Focus on the Home

Featured3 months ago

Yoga: The Ultimate Solution to Chronic Pain

Featured3 months ago

The Literal Height of Fashion: Mountains of Clothes Build-Up

Beauty3 months ago

Black Designers Celebrated During the Milan Fashion Week

Featured3 months ago

8 Ways of Dealing with People You Don’t Like

Featured3 months ago

5 Lifestyle Changes You Should Do in 2020

Categories

Trending

  • Beauty11 months ago

    Six Essential Food Items For Runners

  • Beauty5 months ago

    8 Ways to Prevent Acne Breakouts

  • Beauty12 months ago

    Deep Breathing Techniques To Change Your Life

  • Featured12 months ago

    There’s More To Weight Loss Than Dieting

  • Featured5 months ago

    Turn Your Extra Rice Into Something More

  • Beauty12 months ago

    Healthy Choices To Help You Live Longer

  • Featured5 months ago

    The Fur-Parent’s Guide to Caring for Your Dogs During and After a Lockdown

  • Featured5 months ago

    How To Determine A Food-Friendly Wine