The Ultimate Life Hack to Transform Your Diet…For Good

FItnessThe amount of information out there about losing weight is simply mind-boggling. Whether it be anecdotal evidence from your friends and family, things you read online, or advice from a healthcare provider, almost anyone interesting in making a life change for the better is liable to not just find an abundance of data, but conflicting opinions on how to interpret it. This holds true over time as well. Many health-related insights that were widely accepted as true not too long ago are now subject to debate. On the other hand, we learn more and more about our bodies (and changing them for the better) each day.

When weeding through all the information at your disposal, there are a few ways to approach incorporating it into your life. Sometimes, you learn valuable information about the kinds of food you should or shouldn’t eat. In other instances, you might learn the science behind by that is the case. Perhaps most importantly, you learn how to adopt those nutritional insights into your lifestyle. Therein lies one of the greatest and most persistent challenges to a weight loss process. It is never enough to just learn about it – you need to be able to execute as well, meal after meal and day after day.

When you are hungry, if you are unhealthy, there is a decent chance that to make the right choice you need to battle both nature and nurture. Your body composition, hormones, and genetics overall could very well play a hand in your disposition towards less than optimal eating choice. Furthermore, a lifetime of developing poor habits can make it extremely difficult to reverse those patterns and adopt healthier practices. As such, if you are serious about being successful and reaching your fitness goals, you need all the help you can get. Fortunately, there is one simple best practice that, above all else, can help get you where you need to go.

Set yourself up for success.

What does this mean when it comes to eating right? Do whatever you need to do to ensure that when those hunger pangs hit and you need to satiate a craving, that you have planned in a way that eliminates failure as an option. One of the very best things you can do is only keep healthy foods in your house. Removing treats of any variety erase the possibility of you going overboard or abusing them. It is always important to live in a healthy way that is actually sustainable and, for nearly everyone, this does mean it will be both unavoidable and okay to indulge once in while. However, you need to do it on your own terms. Keeping cheat foods at home increase the likelihood that you lose control and go overboard with no real planning or legitimate cause to do so. If all you have is great, healthy options at home then that is what you will eat. Win the war against late night cravings by obliterating its arsenal against you and shopping smart. Your waistline will thank you.

The One Vegetable That Can Crush Your Cravings For Unhealthy Treats

One of the most difficult things about committing to a weight loss or health improvement program is the way adjusting your caloric intake or diet can create cravings for the sorts of foods (or quantity of foods) on which your body is used to running. Ignoring your appetite can only work for so long before a craving is likely to take over and, before you know it, you are stuffing your face with the same sorts of sweets, fast foods, or fatty foods that created your health issue in the first place. Improving a lifestyle demands a substantial degree of self-discipline. However, there are fortunately some really excellent tools at your disposal to curb your appetite and reduce cravings. This includes one secret weapon that you need to be sure to include in your dietary arsenal – spinach!

Including spinach in your diet will be an enormous benefit to you as your work towards losing s much body fat as possible. This insight is actually backed by some hard science, evidenced by a study completed at Lund University in Sweden. In their study, researchers monitored 38 overweight women and instructed the to consume either a beverage that contained five grams of spinach extract – comprised almost entirely of  the cell membranes in the spinach stems – or a placebo. After three months of study, the team found that the group who had consumed the spinach extract lost 50% more weight.

They credited this dramatic difference in weight loss success to the spinach groups overall trend of maintaining a diminished caloric intake. The research team investigated and found that there is a compound in spinach stems called thylakoids, which reduces hunger. That holds especially true about cravings for fast food and sweet treats. Thylakoids slow the digestive process significantly, which allows your intestinal hormones more time to indicate to your mind that your hunger has been satisfied and you do not need to eat anymore. That, in turn, reduces how hungry you feel. The more satisfied you feel, the less you can eat. They are so effective they have been measured to reduce cravings for such dietary disasters by as much as 95%.
Easy ways to start regularly including spinach in your diet (especially the stems!) include throwing a few handfuls of the green stuff into the blender when you make your protein shakes. Although the color might change, the taste is likely to stay exactly the same. Similarly, be sure to add plenty of spinach into your rotation of fruits and veggies when juicing. Finally, spinach can be delicious all on its own! Try to eat spinach salads or sautéed spinach with your meals.

Three Foods To Avoid

Changing diets is one of the hardest things to do. After years of training our systems to respond to a tolerable amount of sugars, chemicals, and processed foods, breaking away from those addictive substances can feel very similar to quitting any other addiction-prone substance. Headaches and mood-swings often accompany a dip in sugar intake and a sudden change in your diet can bring about hunger spikes and binge eating. However, eliminating these three foods from your diet can help to drastically reduce these urges.

Available in a multitude of flavors, sizes, and colors, Processed foods should be at the top of your foods to cut from your regular diet. Oftentimes complete with a laundry list or chemicals and flavoring agents, these foods are as naturally healthy as candy. Designed for a prolonged shelf-life and perfect appearance, it’s important to remind yourself of the chemicals that went into building your meal before you take another bite.

Alcohol may be a big hit at parties, but it’s an even bigger hit to your waistline. Rich in calories, easy to find, and even easier to consume, alcohol slows down or even stops the hormone that combats belly flab. It’s exactly for this reason that the term “Beer Belly” was born. Too much time at the keg and the body will start to resemble one,

Artificially sweetened beverages are among some of the most dangerous foods to consume when embarking on your diet journey. Packed with high fructose corn Josh Bezonisyrup, a chemical known to increase your hunger by pumping your system with empty calories, these drinks are a match made in the worst places imaginable. It’s no wonder mega-chain fast food restaurants pair their processed foods with soda. The more you eat, the stronger your addiction becomes, and the harder it is to lose the weight.


This One Food Combo Is Catastrophic For Weight Loss

Josh BezoniIf you have done your due diligence, you are likely well aware that carbohydrates can be bad news for a fitness regimen. However, avoiding carbs completely does not automatically equate to fat loss. Of course, there can be many benefits to adopting a low-carb lifestyle, but never forget that unprocessed and fibrous carbohydrates can be an excellent source of energy for your body. As such, feel free to incorporate the right variety into your healthy lifestyle.

As always, however, knowledge is power. Beyond just what you are eating, you need to know the value (or detriment) inherent to how you are eating it. Think about what your current diet entails. What sorts of foods do you typically consume that are carbohydrates? How do you eat them? With what foods are they usually pair? You may be shocked to discover that something as simple as the dish you choose to eat alongside the carb of your choice can completely make or break your voyage to a fitter future.

There is just one simple rule that you can never forget when doing so. Never combine fats and carbohydrates. Limiting your fat consumption when eating carbs is absolutely critical. The way these two foods interact wreaks havoc on your body’s ability to burn fat and actually encourage it to do just the opposite.

When you eat fat, your body digests the food and releases fatty acids into the bloodstream. On the other hand, when you eat carbohydrates, your body digests that food and releases the storage hormone insulin into the bloodstream. This combination is exactly what you need to avoid. Fatty acids combined with insulin means your body will choose to start storing the fats. Insulin even activates fatty acid “transporters” in your body’s fat cells, which facilitates even more efficient fat storage.

Always avoid consuming large amounts of fatty acids and foods the will release a high level of insulin (such as all higher glycemic carbohydrates) into the body simultaneously. When you eat carbs, do not eat it with fats and vice versa. Best practices generally include limiting carb intake to less than 10 grams in a meal where you will be eating fat. Similarly, cap your fat consumption at 10 grams in a meal where you will be eating a large amount of fat. But just cutting out the dangers of eating carbs and fats by consuming them separately, you will optimized your body’s fat-blasting hormonal environment and being seeing much faster results.

Three Common Dieting Pitfalls That Destroy Progress

The hard truth about weight loss can be a sobering reality at times. Only 5 out of every 100 people who start a diet ever follow through and achieve the desired results. When it comes to actually keeping that weight off…the probability of success becomes even less likely. Although this may be disheartening to face head-on, there is nothing to fear. Frankly, the reasons most individuals do not succeed when it comes to dieting are not unknown. Here are three serious problems to watch when dropping pounds. If they catch you unaware, you will be at danger of failing in your weight loss journey

Going Too Far

When it comes to losing weight, the name of the game is endurance. With that in mind, it is important to accept that however eager you might be to reach your weight loss goal, that motivation will wax and wane over time. Therefore, restricting your food consumption too extremely is a recipe for disaster. Crash dieting simply does not work, and you run the risk of sending your body into “starvation mode.” This is when your body slows the metabolism and your body begins to cling desperately to your fat stores rather than burn it. If your body feels like there is the danger of literal starvation, then your biology will respond accordingly. Moderate calorie restriction is better when it comes to your ability to stick to your healthy habits, and also supports your body in consistently dropping weight. Speaking of which…

Diet For Too Long

Cutting back calories severely for more than one week at a time is going to lead to problems. Your body is a living organism. After about seven days, the odds are it will realize you are eating at a caloric deficit and adjust your metabolism. This results in slower fat loss, and potentially a full-on plateau. Fat loss plateaus can be so frustrating that they dissuade people from sticking to great weight loss plans and give up prematurely. To avoid that situation, it is best to plan your dieting week by week. Research indicates that fat blasting hormones drop at about that point, so you need to give yourself the opportunity to re-set your metabolism from time to time.

Deny Yourself What You Love

Your diet needs to be built around more than just your dream body – it should be built into your reality. Ditch the crash diet mindset and settle in for the long haul. You should not be “dieting”…you have permanently changed your diet. That is all. And, as a result, you should make time to be strategic in how you fold into all the foods you do love. It’s unlikely (and likely really unnecessary) to write off your favorite treats for the rest of your life. So, instead of embracing shame, opt to be realistic and moderate in how you evolve your eating habits.

Miracle Veggies

We all know that eating vegetables is one of the best ways to stay healthy. Packed with vitamins and nutrients, free of processed chemicals and sugars, veggies are the cornerstone of any healthy meal. But did you know that there is a family in the vegetable world that offers more than your average benefits? Filled with fat-fighting power, the cruciferous family of vegetables offer a wide variety of choices brimming with healthy potential. From kale to cauliflower, your choices are varied enough that you can include a member of this veggie family in each meal, and never eat the same dish for weeks. But what are some of the powerful benefits of joining the cruciferous family?

Body Health: This healthy delicacy promotes the production of healthy cells and immune boosting enzymes. A protein inside the cruciferous vegetables not only help to fight off harmful bacterial infections, but they combat bowel cancer, chronic inflammation, and a host of other gut-related ailments

Anti-Aging: The benefits of this miracle veggie continue on from mere healthy living. A study conducted on this veggie family illustrated that after just three weeks of eating 1 to 2 cups of cruciferous vegetables, their oxidative stress dropped nearly 22%. The antioxidant power of these miracle greens is proof positive of its power.

Josh BezoniBattle Your Belly: Environmental estrogen is everywhere. Produced from soy, plastics, and pesticides, this chemical is capable of grabbing hold of our belly fat and keeping it there. This miracle veggie helps to fight its build-up and keep that fat off your midsection.

Bodily Function: The cruciferous family is clearly an excellent source of many things, but perhaps their strongest contribution is their heaping helping of fiber. This fiber-rich miracle food will keep you full after a large meal, maintain regularity, and promote a healthy digestive tract. Without regular fiber, you can suffer some staggering ill-effects later in life, potential even bowel cancer.