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Psychology & Diet

6 Proven Strategies to Finally Succeed

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Presse Santé

Follow these proven strategies to reduce your weight and improve your health.

Hundreds of fad diets, weight loss programs, and outright scams promise quick and easy weight loss. However, the foundation for successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity. To achieve long-term weight loss success, you must make permanent changes to your lifestyle and health habits.

How are these permanent changes made? Consider following these six strategies for weight loss success.

1. Make sure you’re ready

Long-term weight loss requires time and effort and a long-term commitment. While you don’t want to put off losing weight forever, you do want to make sure you’re ready to make permanent changes to your diet and exercise habits. Ask yourself the following questions to help you determine your readiness:

-Am I motivated to lose weight?
-Am I too distracted by other pressures?
Do I use food as a way to deal with stress?
– Am I ready to learn or use other coping strategies?
-Do I need other support, friends or professionals, to manage my stress?
– Am I ready to change my eating habits?
-Am I ready to change my activity habits?
-Do I have time to make these changes?

Talk to your doctor if you need help dealing with stressors or emotions that seem to get in the way of your preparation. When you’re ready, it will be easier for you to set goals, stay committed, and change your habits.

2. Find your inner motivation

No one else can make you lose weight. You need to change your diet and exercise to make yourself happy. What will give you the motivation to follow your weight loss program?

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Make a list of what’s important to you to stay motivated and focused. Whether it’s the upcoming vacation or better overall health. Then find a way to ensure that you can call on your motivators in times of temptation. For example, you can put an encouraging note on the pantry door or on the refrigerator.

While you must take responsibility for your own behavior to achieve weight loss success, it helps to have the right kind of support. Choose supportive people who will encourage you in a positive way, without embarrassment, embarrassment, or sabotage.

The ideal is to find people who will listen to your concerns and feelings. And that he will spend time exercising with you or creating healthy menus, and will share with you the priority you have placed on adopting a healthier lifestyle. Your support group may also offer to empower you. Which can be a strong motivation to stay true to your weight loss goals.

If you prefer to keep your weight loss plans private, be responsible to yourself and weigh yourself regularly. Recording your diet and exercise progress in a journal or tracking your progress using digital tools.

3. Set realistic goals

It may seem obvious to set realistic weight loss goals. But do you really know what is realistic? In the long term, it is advisable to aim for a loss of 0.5 to 1 kilo per week. In general, to lose 1 to 2 pounds per week, you need to burn 500 to 1,000 more calories than you consume each day. And this thanks to a low-calorie diet and regular physical activity.

Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal. If you weigh 82 kilos, that’s 4 kilos. Even this level of weight loss can help reduce your risk of chronic health problems. Such as heart disease and type 2 diabetes.

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When setting goals, think about both the process and the results. “Walk for 30 minutes every day” is an example of a process goal. “Lose 5 pounds” is an example of an outcome goal. It is not essential to have a result objective. But you need to set process goals because changing your habits is the key to losing weight.

4. Enjoy a healthier diet

Adoption of a new eating style that promotes weight loss must include reducing total caloric intake. But cutting calories doesn’t necessarily mean giving up taste, satisfaction, or even ease of meal preparation.

One of the ways to reduce your calorie intake is to eat more plant-based foods: fruits, vegetables, and whole grains. Try to vary foods to meet your goals without sacrificing taste or nutrition.

Start your weight loss journey with these tips:

-Eat at least four servings of vegetables and three servings of fruit a day.
-Replace refined cereals with whole grains.
-Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters, and nut oils.
-Reduce sugar intake as much as possible, except the natural sugar from fruits.
-Choose low-fat dairy products and lean meat and poultry in limited amounts.

5. Get active, stay active

Although you can lose weight without exercise, regular physical activity and caloric restriction can help you lose weight. Exercise can help burn excess calories that you can’t eliminate through diet alone.

Exercise also provides many health benefits. This includes improving your mood, strengthening your cardiovascular system, and lowering your blood pressure. Exercise can also help maintain weight loss. Studies show that people who maintain their weight loss over the long term engage in regular physical activity.

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The number of calories you burn depends on the frequency, duration, and intensity of your activities. One of the best ways to lose body fat is through regular aerobic exercise. Like brisk walking, for at least 30 minutes most days of the week. Some people may need more physical activity than this to lose weight and maintain that weight loss.

Any extra movement helps burn calories. Think of ways to increase your physical activity throughout the day if you can’t get formal exercise on any given day. For example, go up and down the stairs several times instead of using the elevator. Uu park at the end of the lot when you go shopping.

6. Change perspective

It’s not enough to eat healthy foods and exercise for just a few weeks or even a few months if you want to manage your weight successfully and long-term. These habits must become a way of life. Lifestyle changes start with an honest review of your eating habits and daily routine.

After evaluating your personal weight loss struggles, try to develop a strategy for gradually changing the habits and attitudes that have sabotaged your previous efforts. Then, not only acknowledge your struggles, but plan how you will overcome them if you want to succeed in losing weight once and for all.

You are likely to have the occasional hiccup. But instead of giving up completely after a failure, he’ll just start over the next day. Remember that you intend to change your life. It will not happen all at once. Maintain your healthy lifestyle and the results will be worth it.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 foods that you should prohibit your cat for its well-being

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Presse Santé

When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!

  1. Chocolate :

Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!

  1. Grapes and raisins:

While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.

  1. Raw Fish :

Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!

  1. Onions and Garlic:

Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!

  1. Dairy products :

Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.

  1. Caffeine:

Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.

  1. Raw eggs and meat:

Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.

  1. raw potato:

Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.

  1. Canned tuna:

Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.

  1. delicatessen :

Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

10 valuable tips from a naturopath for the good of your thyroid

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Presse Santé

The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.

If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !

  1. Prioritize clean proteins.

Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.

  1. Stock up on green leafy vegetables.

Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.

  1. Do not miss the products rich in probiotics.

Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.

  1. Eliminate processed foods from your table.

Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.

  1. Boost your body’s natural response with omega-3s.

Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).

  1. Leave room for crucifers.

Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!

  1. Choose organic ingredients whenever possible.

It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!

  1. Consider iodine supplementation.

Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!

  1. Consider adaptogenic herbs.

Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!

  1. Finally, don’t forget the selenium.

It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

The best foods for a flat stomach.

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Presse Santé

A flat stomach is the result of a proper diet and regular workouts. It is the dream of many people. There is no definitive secret recipe for this, but you can combat the extra pounds with some foods that are particularly good for a flat stomach. Health press reveals the source of the experts.

How to get a flat stomach through food?

Our body stores excess energy! It’s not a secret. Unfortunately, this often happens exactly where we least need it. Undesirable fat deposits appear, especially in the belly, which prevents you from showing off your sexy outfits, especially in summer.

This problem area is not necessarily genetic, but is also related to the modern lifestyle, as well as poor eating habits and lack of exercise. Successfully changing the rhythm of life is a first step towards success.

These foods help fight abdominal fat.

Wholemeal bread : Go completely without carbs for a flat stomach? It is not necessary ! Instead, opt for long-chain carbohydrates, which are found mostly in whole grain products. Whole wheat bread, for example, keeps blood sugar levels consistently high, keeping you full longer and thus avoiding ravenous hunger.

Lawyer : Although avocado is known as a high-fat fruit, it is one of the foods that help you get a flat stomach. It is rich in vitamins, minerals, and healthy omega-3 fatty acids. Healthy fats, which are also found in nuts and oily fish, have numerous beneficial properties for health, such as a protective effect on the cardiovascular system, while ensuring a long-lasting feeling of satiety.

Chilli Peppers: According to a study from the University of Wyoming, hot peppers help you lose weight because the substance they contain, capsaicin, stimulates fat burning. Spicy foods also prevent food cravings and prevent cravings for sweet and fatty dishes. It also benefits a flat stomach!

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Probiotics: The lactic acid bacteria contained in the probiotics ensure a healthy intestinal flora, stimulate metabolism and prevent flatulence and indigestion. So regularly use yogurt, kefir, sauerkraut, etc., if you want a flat stomach.

Eggs: Although eggs are relatively high in calories, they can still help you achieve a flat stomach. They are high in omega-3 fatty acids, keeping you full for a long time. They also contain all the amino acids that are important for building muscle mass. So, in combination with exercise, eggs can help you lose belly fat.

Broccoli: Vegetable cabbage is a true superfood thanks to the vitamins it contains. Due to its ingredients, its regular consumption helps, among other things, to strengthen the immune system. And when you lose weight, broccoli should also be on the menu, because with 25 calories per 100 grams, it is a very low-calorie vegetable that can be eaten without restrictions. In addition, the calcium it contains strengthens the bones and the magnesium present in its composition is responsible for the construction of nerve and muscle cells.

Asparagus: If you want to lose weight in your belly, eating asparagus can also help. Asparagus has a draining effect and contains a lot of fiber that stimulates digestion and at the same time is low in calories.

Cucumber : The green vegetable is not only versatile in the kitchen, but contains virtually no calories due to its high water content. Added to this is the presence of the antioxidant quercetin, which declares war on a swollen belly.

Sweet potato : Even carbs have to be on the plate at some point. Especially when the feeling of hunger is strong. Instead of trying to satisfy your craving with anything, try sweet potatoes. Its sweet taste stimulates the metabolism and releases the hormone leptin, responsible for the feeling of satiety.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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