Why Exercising Is A Great Activity To Do In The Morning

If you’re not exercising in the morning, it would be a great idea to start, because they’re many benefits to exercising in the morning that many people aren’t aware of.  Here are just a few benefits of exercising in the morning.

 

Benefits of Exercising In The Morning:

 

1. Exercising Serves As A Great Morning Routine

 

It’s important to have a morning routine.  You shouldn’t just wake up and go straight to work or school.  You should have a morning routine that puts you in a fantastic mood so that when you get to work or school, you can have the most productive day possible.  Exercising is an awesome activity that you can make a morning routine out of that will accomplish the goal of putting you in a fantastic mood in the morning.  You see, exercise causes the release of endorphins.   Endorphins are a chemical that will put you in a great mood when released into the brain.

 

2. The Whether is Cooler in the Morning

 

The weather can be pretty hot and humid in the evening depending on where you live.  Exercising in hot weather can make for a very uncomfortable work out session.  If you like working out outdoors but hate working out in the evening because it’s too hot, try working out in the morning.  Temperatures are usually cooler in the morning because the sun is not all the way up.  Often, there will be a cool breeze going making the morning time the perfect time of day to work out.

 

3. Less Stressful

 

A lot of people cause themselves a lot of unnecessary stress by having their work out sessions at the end of the day.  You see, when your work out session is at the end of the day, you spend that entire day stressing about how you have to workout when you get off work or get out of school.  When you exercise in the morning, you get exercising out the way early in the day, so you don’t spend the entire day stressing about it.

 

4. More Convenient

 

It can be very inconvenient having your work out sessions in the evening.  We tend to be a lot busier in the evening time when we get out of work or get off from school. There are so many activities we could be doing.  That’s why working out in the evening time can feel like such a sacrifice because there are so many other activities that we could be doing at that time of day.  Working out in the morning will feel like less of a sacrifice because there aren’t a whole lot of other activities that we could be doing at that time of day, so we’re not missing out on anything by exercising in the morning.

 

Having a Happy Full Life Is The Key To Weight Loss Success

Don’t put off living the life you want till you lose weight.

 

When you’re on your weight loss journey, you want to make sure you maintain a well-rounded life full of activities that you enjoy.  Many people make the mistake of becoming so obsessed with weight loss that they stop living a well-rounded life.  They stop doing many of the activities that bring them joy and solely focus on losing weight.

 

They think that putting their life on hold and focusing all their energy and attention on weight loss will benefit them and will help them achieve their weight loss goals faster.  However, what these people are unaware of is that living this unbalanced lifestyle will only make it harder for them to lose weight.

 

Setbacks

 

It’s important to understand that you will inevitably encounter setbacks on your weight loss journey.  Examples of setbacks are occasions where you put on weight, occasions where you cheat on your diet, or occasions when you decide not to exercise even though you know you’re supposed to.  How you deal with these setbacks can ultimately determine how successful you’ll be at losing weight.

 

Ideally, when you encounter a setback, you want to learn from it and move on.  You don’t want to dwell on the setback.  Dwelling on the setback can lead to you becoming discouraged, and discouragement can lead to you giving up on trying to lose weight.  Therefore, it is vital that you don’t dwell on setbacks when you experience them.

 

Having A Well Rounded Life Helps You Deal With Setbacks:

 

People that have well-rounded lives that are constantly doing activities that they enjoy are so much more equipped to deal with setbacks and tend not to dwell on setbacks when they occur.  For example, when they are weighing themselves and see a number on their scale that is higher than what they expected, their not pleased with it of course.  However, it doesn’t ruin their day.  It doesn’t ruin their day because they are going to do other activities that day that will bring their spirits back up.  As a result, they will not dwell on the setback, and they will not become discouraged.

 

Not Having A Well Rounded Life Makes It Harder For You To Deal With Setbacks:

 

People that don’t have well-rounded lives that aren’t doing activities that they enjoy have a tougher time dealing with setbacks and do tend to dwell on setbacks when they occur.  For example, when they’re weighing themselves and see a number on their scale they don’t like, it can ruin their entire day.  The reason being is that they’re not going to do any enjoyable activities that are going to bring their spirits back up and take their mind off the setback.  Since they’re not going to do an enjoyable activity to take their mind off the setback, they will end up dwelling on the setback, and as previously mentioned, dwelling on a setback can lead someone to become discouraged, and discouragement can lead to them giving up on trying to lose weight. 

 

Therefore, these people who aren’t living well-rounded lives and who aren’t doing fun activities to take their mind off their setbacks, who are instead dwelling on their setbacks, are very likely to get discouraged and as a result, give up pursuing their weight loss goals.

 

Conclusion

 

Life should not be about pursuing your weight loss goals.  Pursuing your weight loss goals should be but a small part of your life.  You will have setbacks on your weight loss journey, especially in the beginning when you’re figuring things out.  When you experience these setbacks, you will start to get down on yourself.  You need to have a well-rounded life full of fun activities that will pick you back up during these times when you get down on yourself.  

 

Why Do We Cheat On Our Diets?

If you cheat on your diet a lot, it’s important to understand why you cheat on your diet so that you can correct the problem.

You may be under the assumption that everytime you cheat on your diet and eat something you’re not supposed to, you’re doing it merely because you’re hungry.  However, this assumption is not correct.  A lot of times when you cheat on your diet, it has nothing to do with hunger.

 

 

Negative Emotions and Diet

Often, when you cheat on your diet it’s because a situation occurred that triggered a negative emotion, and you’re eating pleasurable food to make yourself feel better.  Maybe something stressful happened hours earlier at work that you were still stressed out about, and you turned to your favorite food for a pick me up.  Maybe you got into an argument that you were still upset about, and you turned to food to make yourself feel better.  Maybe you were bored, and you turned to food to occupy your mind and get rid of the feeling of boredom.

From now on whenever you cheat on your diet stop telling yourself you did it merely because you were hungry.  Try to see if there is an emotional reason that caused you to cheat on your diet.  Ask yourself if were upset about something when you cheated your diet.

If you find you were upset about something, ask yourself what were you upset about.  You may find that you were upset about something that happened at work; maybe you had a meeting with your boss earlier that day that really stressed you out.  Now you’ve learned that when you have problems at work, you tend to get stressed out, and you turn to pleasurable food to make yourself feel better and to escape the feeling of stress.

 

Find Constructive Ways to Deal with Negative Emotions

Since you understand now that often when you cheat on your diet, you’re responding to a negative emotion, you need to find constructive ways to deal with these negative emotions.  When you know how to deal with negative emotions constructively, you won’t have to resort to eating pleasurable food to make yourself feel better.

If you find that work stress causes you to cheat on your diet, try to find constructive ways to deal with work stress.  A constructive way to deal with work stress is to talk about problems at work with a friend.  The next time you find yourself stressing about work, instead of going home and making yourself feel better by eating something pleasurable, try to improve your mood by going to a friends house and talking it over with them.

Hanging out with our friends is a great stress reliever.  They’re usually able to cheer us up at times when we are stressed out. 

Dealing with stress by talking your problems over with a friend will improve your mood, and will ensure you don’t turn to pleasurable foods to make yourself feel better.

Talking your problems over with a friend is just one constructive way to deal with negative emotions.  There are many other constructive ways to deal with negative emotions.  You want to find constructive ways to deal with negative emotions that work for you.   Finding constructive ways to deal with your negative emotions will ensure you don’t cheat on your diet every-time you’re upset.

 

 

 

How Often Should You Weigh Yourself?

How Often Should You Weigh Yourself?

Weighing yourself every day can lead to a lot of unnecessary frustration and discouragement.  You see, weight loss doesn’t happen overnight. It takes at least a couple of days to a week to experience noticeable weight loss.  That’s why it can be so frustrating weighing yourself every day because your weight is just not going to change that much on a day to day basis.

If you weigh yourself every day, you will have occasions where you notice that your weight has stayed exactly the same for several days in a row, even though you dieted the way you were supposed to.

For some people seeing the same number on the scale that they saw three days ago can be very frustrating.  It can lead them to think that they are not making progress and their diet or exercise program is not working.  However, that’s not the case. Your weight is just not going to change that much on a day to day basis.

 

Know What To Expect

This does not mean don’t weigh yourself every day.  This means just know what to expect and be mindful of how weighing yourself every day makes you feel.

If you find it helpful to weigh yourself every day because it lets it you know exactly where you’re at, then, by all means, weigh yourself every day.  However, if you find yourself getting discouraged and often feeling like your not making progress when you weigh yourself every day, then don’t weigh yourself every day.

Many people, when they step on the scale, want to see a lower number then they saw before so they can feel like they are making progress.  If you’re one of these people, cut back weighing yourself to once a week, so you give your body the time to lose the weight.

If you cut back weighing yourself to once a week when you do weigh yourself, you should see a lower number than you saw the week before.  Seeing that lower number on the scale will give you the sense of progress that you’re looking for which is a very encouraging feeling.

 

Additional Options

Some people don’t weigh themselves at all; they monitor their weight loss using a mirror.  Using a mirror to monitor weight loss, is where on a set schedule you look at yourself in front of a mirror.

When you’re checking yourself in front of the mirror, you’re looking for signs of weight loss such as slimming of the face or shrinking of the belly.  Monitoring your weight loss by using a mirror is a great way to track weight loss.  However, monitoring your weight loss using this method does require a great deal of patience, because you’re not going to see noticeable changes overnight.

The underlying point here is that there is no one size fits all way to track your weight loss.  Choose a method that works for you.  Just make sure the method that you choose allows you to track your weight loss effectively and doesn’t cause you a whole lot of grief in the process.

 

 

Can Water Help With Weight Loss?

The Power of Water On Weigth Loss:

Water one of the most weight loss-friendly things you can consume as water is filling, has no calories, and is great for the body.

In this article, we will go more in-depth, explaining the reasons why water is great for weight loss, and then we will explain tactics on how to consume water so that you maximize weight loss results.

 

Reasons Why Water Is Great For Weight Loss

•Filling & Has No Calories

Water is filling depending on how much you drink and has no calories, because it will fill you up at no calorie expense.

 

•May Speed Up Metabolism

When you drink calorie-free drink that speeds up your metabolism. Therefore, not only does water not have calories but water will help you burn the calories that you have accumulated through the consumption of other foods and drinks.

•Reduces Water Weight

When you drink water, your body will not fight so hard to conserve water which should reduce your water weight.

 

Ways To Drink Water To Maximize Water’s Weight Loss Effects

Now that we have discussed the reasons water is great for weight loss, we will discuss how to implement water in your weight loss diet to maximize your weight loss results.

Just drinking the recommended number of glasses a day should help with weight loss as drinking water throughout the day will keep you partially full, which will help keep your appetite down so that you eat less throughout the day.  However, if you want to be more strategic about it, there are certain tactics that you can use when drinking water to maximize water’s weight loss effect.

Tactics For Drinking Water To Create Weight Loss:

 

1. Substitute High Calorie Drinks With Water

 

2. Drink Water Before a Meals

 

3. Use Water To Replenish and Hydrate Yourself Doing Workouts

 

Are Bananas Good or Bad For Weight Loss?

There is some confusion over whether or not bananas can be good for weight loss. This confusion has a lot to with the fact that bananas have sugar, starch, and fat content.

Now even though its true bananas have all 3 contents mentioned above, its important to mention that each of these 3 contents are found in either moderate or minuscule amounts in bananas.

With all of its contents combined, the average medium-size banana has about 105 calories, which is a rather conservative amount of calories when you think about how filling and what a great source of energy a banana can be.

.Therefore, bananas can be considered a weight-loss friendly food because they can fill you up and provide you energy at relatively little calorie intake.

Its also important to point out that bananas also have vitamins & minerals, and as a whole bananas are a very nutritious and healthy food.

 

 

 

 

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What Allows Bananas To Be So Weight Loss Friendly?

As mentioned above bananas are a weight loss friendly food because they can fill you up and provide you energy at little calorie intake. Bananas ability to be filling and yet be so low in calories can be explained in 3 reasons:

 

1. High Water Content

Water is very filling to consume, and as you probably already know, water has no calories.  Bananas are made up of 83 percent water.

 

2. Fiber Content

Fiber is a very filling content to consume and fiber has virtually no calories. The average medium size bananas contains about 3 grams of fiber.

 

3. Content That Have Calories Are Found In Either Moderate or Minuscule Amounts

Not all the contents of bananas have little or no calories like banana’s water and fiber content.  Bananas also contain starch which can have up to 2 to 4 calories per gram, protein which has calories 4 per gram, sugar which has calories 4 per gram, and fat which has calories 9 per gram.  However, as already mentioned each of these four contents are found in either minuscule or moderate amounts in bananas, and so overall bananas are a low calorie food.

 

Do not overeat bananas; not only could you end up taking in certain nutrients in excessive quantities, which is not healthy, but you wind up taking in to many calories through your banana consumption.

Can Spinach Help With Weight Loss?

Can Spinach Help With Weight Loss?

The short answer is yes; spinach can help with weight loss, and in this article, we are going to explain popular ways in which spinach is used for weight loss.

 

Popular Ways Spinach Can Be Used For Weight Loss

 

1. As a Low-Calorie Side

A common complaint of people who are on various weight-loss diets is that they are constantly eating meals where they are never really full.  This is why vegetables like spinach can be such a great addition to your weight loss diet because spinach can make meals so much more filling without adding a lot of additional calories to the meal.  You can have a meal that consists of a tasty entrée and side of filling spinach.

The reason why spinach has the ability to be so filling without being high in calories is because of its high water content.  Water is very filling to consume, and as you probably already know, water has no calories.  Spinach is made up of 92 percent water.

In all, one cup of cooked spinach contains only 41 calories.

 

2. As Alternative To Lettuce In Salads

Another great way that spinach can be used for weight loss is as an alternative for lettuce in salads.  Salads are commonly used in weight-loss diets, and depending on how a salad is prepared, it can be a very low-calorie weight loss friendly meal.

People often use lettuce for the foundation of their salads, but dry spinach leaves can be used as an alternative to lettuce in salads.

As already mentioned, spinach is filling and low in calories, so using dry spinach leaves as the foundation of a salad will help ensure the overall salad is filling and low in calories.

Plus, spinach is extremely nutrient dense, so not only will using dry spinach leaves in a salad help keep the salad filling and low in calories, but it will also help ensure that the salad is extremely nutritious.

One cup of raw dry spinach leaves contains only 6.9 calories.

 

For More Information On Spinach Click Here:

 

 

Can Oatmeal Help With Weight Loss?

Oatmeal is a food ideal for weight loss, as oatmeal is nutritious, provides long-lasting energy, long-lasting fullness, and is relatively low in calories.

You can eat a bowl of oatmeal in the morning and be kept full and have energy well into the day.

A 1/4 cup serving of pre-cooked dry steel-cut oats contains 150 to 170 calories, which is not alot of calories considering the fact you can make a meal out of oatmeal alone.

Because oatmeal is so low in calories, there is room to add sugar or other sweeteners in moderation, and it can still be a relatively low-calorie & weight loss friendly meal. 

However, adding excessive amounts of sugar or other calorie-dense sweeteners will begin to diminish oatmeal’s ability to be weight loss friendly.

 

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In the above section, it was established that oatmeal is a weight loss-friendly food because oatmeal can provide long-lasting fullness and energy at little calorie expense. It’s now important to understand how oatmeal is able to be so filling, and such a great source of energy and yet be so low in calories.

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How is oatmeal able to be filling and yet be low in calories?

 

Oatmeal’s ability to be weight loss-friendly has a lot to do with its fiber content as fiber is a great appetite suppressant and has virtually no calories making fiber a very weight loss friendly content.

Now there are two major categories of fiber: insoluble fiber (which can not absorb water) and soluble fiber (which can absorb water).

Oatmeal has both insoluble and soluble fiber.

Soluble fiber and its ability to absorb water really elevates oatmeal’s ability to be a weight loss friendly food.

You see, when you prepare oatmeal by boiling it in water, the soluble fiber content of the oatmeal will absorb the water.

Water is filling and has no calories, so when the water is absorbed into the oatmeal, the water makes the oatmeal so much more filling without adding calories to the oatmeal, ultimately making the oatmeal more weight loss friendly.

Another important thing worth mentioning about soluble fiber is that once soluble fiber absorbs water, soluble fiber will move slower through your digestive system, keeping you fuller longer. That’s why you can eat a bowl of oatmeal early in the morning and can still be full hours later.

To get more information on why oatmeal is so filling, click here.

 

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How is oatmeal able to provide such long-lasting fullness and yet be so low in calories?

 

 

 

 

coming soon

Can Eating Chia Seeds Help With Weight Loss?

Now, there is a belief that since chia seeds are high in fiber and are great at suppressing appetite, that if you eat them, it automatically lead to weight loss.  However, there have been studies that have contradicted this belief, where participants in the studies experienced no real weight loss after eating chia seeds.

There was a study that was done where overweight participants ate 50 grams of chia seeds a day for 12 weeks, and at the end of the 12-week study, it was found that participants did not experience any change in body mass (2).

Now, to understand why eating a high fiber food like chia see seeds doesn’t ensure weight loss it’s important to understand what really causes weight loss. 

Weight loss comes down to burning more calories a day then you take in, and real weight loss is usually achieved not by any single “magic bullet” food alone, but by having a well-rounded diet that moderates your caloric intake and by exercising which will help you burn more calories.

Therefore, if you don’t have a well-rounded diet, you’re not exercising, and you are in-taking more calories on a daily basis then you’re burning, than you’re not going to lose weight just merely because you’re eating chia seeds.

You’ll have to make some lifestyle changes beyond eating chia see seeds to help yourself lose weight.  You’ll have to create a well-rounded diet for yourself so that you can moderate your caloric intake, and it wouldn’t hurt to start exercising so that you can burn more calories a day.

Now, once you’ve established a weight loss conducive lifestyle through dieting and exercising, eating chia seeds in moderation can possibly assist you in your weight loss efforts.

Here is an example of how chia seeds can assist your dieting efforts: 

As previously mentioned, chia seeds are high in fiber and are filling to eat.  So let’s say you add chia seeds to a weight loss friendly food like a salad or yogurt to make it more filling, and as a result of feeling fuller you eat less for the rest of the day and ultimately take in fewer calories that day, it can be said chia seeds are helping with weight loss.

Here is an example of how chia seeds can be used to help your exercise efforts:

Chia seeds are a great source of energy.  So let’s say you eat chia seeds to give yourself more energy to work out, and as a result of eating the chia seeds, you do feel more energized and are able to work out harder and burn more calories, it can be said that chia seeds are helping you to lose weight.

Now, if you do choose to use chia seeds for weight loss it’s important to understand its a balancing act because even though chia seeds can minimize your calorie intake through appetite suppression and can help you burn more calories through exercise, chia seeds themselves are high in calories.

Therefore, if you’re eating chia seeds in high quantities it wouldn’t take long before they’re costing you more calories then they’re so supposed to be saving you.  So, if you do choose to use chia seeds for weight loss, it’s important to do so in moderation on occasions where it is useful to do so occasions where you’re trying to suppress your appetite or need an energy boost for exercise.

Eating chia seeds should not be your main tactic for losing weight but something you do in moderation.  Again, your main tactic for losing weight should be to establish a well-rounded diet that moderates your calorie intake and exercising which will help you burn more calories a day.

 

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