Living Good, Feeling Good
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Living Good, Feeling Good
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Living Good, Feeling Good
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7 Easy Weight-Loss Tips That You Can Accomplish

7 Easy Weight-Loss Tips That You Can Accomplish
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You’ve likely heard it a zillion times, and then some. Do this to lose weight. You’ve gotta try this to take off pounds. This method/diet/trick is amazing.

If they’re all so fantastic, then why are you reading this?

Yep, thought so. You’re (still) searching for that Holy Grail; ways to lose weight that are: 1. Realistic 2. Easy 3. Not too extreme or punishing.

Okay, here goes. The only thing you need to accomplish these? A desire to change.

Don’t Skip Breakfast. Maybe you’re not hungry in the morning, or too rushed to take the time to eat. But if you don’t eat, it’s more likely your hunger will cause you to make some unwise choices later in the day.

Slow Down. Have you ever noticed that it’s usually the thin people who eat the slowest? There is something to that: People who eat slowly tend to eat fewer calories and they stay fuller longer, according to research. It takes your stomach about 20 minutes to send that “I’m full” signal to your brain. Eating slowly allows enough time for that signal to get there; hence, you’ll eat less.

Become a Groupie. If you can’t go it alone, consider joining a support group — they can more than double your chances at succeeding in your weight loss goals. Studies show that participants, compared with those who go it alone, not only lose more weight, but also succeed in keeping it off. Because sometimes, people do need people.

Eat Out Sparingly. It’s fun to go out and socialize. And it’s easier, too, since you don’t have to worry about all that prepping and cooking and cleaning up. But when you go out, it’s all-too-easy to overdo it (think bread basket, large portions, too much to drink). Cooking at home means you’re in charge of what goes into your food, and you’ll be less likely to sneak in that extra butter, oil and salt. Planning ahead and stocking your fridge with healthy foods will help set yourself up for success.

Snack Wisely. Snacks can be a nice “treat,” and a way to stave off hunger between meals. But it’s easy to get carried away, so snack with caution: Choose something healthy, like fruit or nuts. And whatever you do, don’t eat straight from the bag — you lose control of how much you’re actually eating. Instead, measure out an individual portion, then stash the food away so you’re not tempted to dig in for more.

Eat Mindfully. If you shove food into your mouth while driving, preparing dinner at home, reading, watching TV or working, it’s more than likely you’re distracted. And when you’re distracted, it’s impossible to pay attention to everything you’re doing. Scientists agree: A report published in the American Journal of Clinical Nutrition found that people eat more when they’re distracted or not paying attention, and that they ate less later on when they did pay attention to a meal. It’s too easy to eat too much when your mind is not on what’s going into your mouth. Be mindful with these tips: Take small bites. Chew well. Eat in silence. Use chopsticks if you don’t normally use them.

Build Muscle. You don’t need to have big, bulging Popeye-like muscles, but since muscle increases your metabolism and burns more calories than fat (even at rest), why not include a few days of strength training into your weekly regimen? 

References:

http://www.apa.org/topics/obesity/support.aspx

https://www.ncbi.nlm.nih.gov/pubmed/24388483

http://www.eatright.org/resource/health/weight-loss/your-health-and-your-weight/out-with-the-old-in-with-the-new

https://www.nutrition.org.uk/healthyliving/fuller/understanding-satiety-feeling-full-after-a-meal.html

http://www.health.harvard.edu/blog/distracted-eating-may-add-to-weight-gain-201303296037

http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 

7 Health Perks of Coffee

7 Health Perks of Coffee
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Each morning and evening when I was a child, I watched as my parents prepared their coffee with loving care; filling the coffeepot with tap water, then carefully measuring out the ground beans from the yellow can they kept stashed in the refrigerator. When the flame from the stove hit the metal of the pot with a brief sizzle, I knew that coffee was not far behind. Sure enough, just minutes later, the air was thick with a silky, aromatic fragrance that was both foreign and familiar to me. I longed to drink it, but dared not touch the stuff, lest it stunted my growth (a time-worn myth) or led to sleeplessness, nervousness, dependence, intestinal distress or worse.

Today, it’s hard to imagine a time when there wasn’t a coffee shop just about everywhere. I am at a loss to figure out where else we all went to carry out the routine of everyday life; working, socializing, resting, holding a meeting, conducting an interview or any other reason to slip into a nearby Starbucks.

And it seems that as the popularity of coffee grew, so did its stature. As the world’s leading beverage (after water) with a worldwide trade value in excess of $10 billion, it must be doing something for somebody.

It may be heralded as the “world’s most popular drug,” but done right, coffee is a drink you want to keep around. Coffee is no wonder drug – like anything else, its effects vary widely by individual. But, overall, it’s a very healthy drink: compared with non-coffee drinkers, people who drank four to five cups a day had the lowest cause of death, according to researchers.

But remember: if you add cream and sugar to your coffee, you might be in for a lot of extra calories. And steer clear of those fancy coffee drinks, some of which can cost you upwards of 500 calories).

1. Coffee helps sleep deprived people stay more alert. It can help keep you alert by blocking certain sleep-inducing brain chemicals and pumping up adrenaline. (But keep in mind that the effects can last six hours or even longer, so don’t drink too close to bedtime!)

2. Coffee enhances memory. Scientists at Johns Hopkins found that caffeine has a positive effect on long-term memory. Their findings, which were published in the journal Nature Neuroscience, found the memory enhancement to persist at least up to one full day after the caffeine was consumed. 

3. Coffee improves physical performance. Drink it one hour before you exercise, and you may see a big bump in your endurance.

4. Coffee helps relieve headaches. Due to its ability to cause blood vessels to narrow and limit blood flow, coffee could help relieve the pain of a headache or migraine, during which blood vessels tend to enlarge.

5. Coffee can prevent gallstones. According to research, coffee consumption may help reduce the risk of developing gallbladder disease and gallstones; benefits may be seen after just one cup a day.

6. Coffee may help protect against various diseases. Many research studies have found coffee may help prevent type-2 diabetes, certain cancers, liver disease, Parkinson’s and Alzheimer’s disease.

7. Coffee could guard against heart failure. The greatest protection is seen at a moderate intake (between three and five cups a day). 

http://www.medicalnewstoday.com/articles/270202.php

https://www.ncbi.nlm.nih.gov/pubmed/21432699

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339

https://sleepfoundation.org/sleep-topics/caffeine-and-sleep

http://www.eufic.org/article/en/artid/caffeine/  

http://coffeeandhealth.org/hcp-resources/coffee-and-gallbladder-function/

http://www.headaches.org/2009/07/24/does-caffeine-trigger-or-treat-headaches/

http://aje.oxfordjournals.org/content/182/12/1010.abstract?sid=0e0ab3dd-e561-4c03-a39d-2d72ba83ee35  

http://hub.jhu.edu/2014/01/12/caffeine-enhances-memory/ 

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