The 25 Best Diet Tips Of All Time 0 16

a woman's foot on a white and black colored weighing scale, best diet tips for weight loss, The 25 Best Diet Tips of All Time

As of today, you’ve probably encountered hundreds of weight loss tips and tricks. But, are these tips effective and safe? Some may work, but not all of them. To give you a better idea, here is a list of the best diet tips for weight loss that doesn’t result in starvation, dumping your social activities, or doing anything unusual.

The Best Diet Tips for Weight Loss

1. Know Your Calorie Budget

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One of the most important advice in this list of the best diet tips for weight loss is to know your calorie budget.

In every weight loss programs, calories will always play a vital. For you to shed those extra pounds, a caloric deficit is imperative. However, going below your recommended daily calorie intake may endanger your health. Thus, before you start your weight loss journey, it is best to know your calorie budget.

The estimated calorie budget for every individual will vary depending on your age, gender, and activities. According to the 2010 Dietary Guidelines for Americans, a female (19 to 30 years old) with a sedentary lifestyle should consume at least 1,800 to 2,000 calories per day. For males, the range is between 2,400 to 2,600 calories each day.

2. Focus on Nutrition instead of Calories

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While calorie counting is effective for a lot of people, it can also be a confusing and tedious task. Thus, instead of focusing on the calories of every food, a better and simpler approach is to focus on the nutrient contents of the food.

Always remember, your body will need a daily dose of carbohydrates, proteins, and healthy fats to deliver energy and positive weight loss results. Thus, it is crucial to include these three macronutrients in your meals.

3. Have a Colorful Diet

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Different colors can help brighten your life and health. As you know, essential nutrients are necessary to keep our bodies strong and efficient. But, some essential nutrients can also help you lose weight. For example, various kinds of vitamin B have a role in boosting your energy and metabolism.

Thus, in this list of the best diet tips for weight loss, another valuable advice is to always include colorful fruits and vegetables in your every meal. An added benefit is that these foods contain antioxidants that can help prevent certain diseases.

4. Avoid Skipping Breakfast

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In today’s fast-paced lifestyle, a lot of people don’t have time to sit and enjoy their breakfast. While most studies suggest that eating breakfast has no significant impact on weight loss, breakfast is still the most important meal of the day. The main reason is that eating your first meal in the morning will help energize your day. From there, you can burn more calories and eat less throughout the day.

5. Avoid Getting Hungry

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Losing weight is not primarily about eating less. For some people, they limit the food they eat, resulting in intense hunger. As a result, some of us will end up eating more and anything available, which is typically processed foods.

A great advice in this list of the best diet tips for weight loss is to always carry some nutritious and low-calorie foods like nuts in your bag. That way, if you feel hungry, you can reach out for a healthy snack.

6. Water is Essential

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Drinking at least 8 glasses of water will not only ensure is functioning efficiently. Water can also help you burn more calories and make you feel full.

Aside from that, sometimes, thirst can disguise itself as hunger. So, if you feel hungry, try drinking some water.

7. Limit Salty Foods

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One of today’s leading contributor to weight gain is consuming too much salty foods. Basically, high sodium intake has been linked to bloating, weight gain, and inability to shed stubborn fat. Moreover, eating too much salty foods can lead to thirst and hunger.

For these reasons, always check a product’s label. If the food has high sodium contents, try to avoid it. This can greatly impact not only your weight but also your health.

8. Use Herbs and Spices

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Using herbs and spices is a great way to flavor your foods without adding too much salt or other artificial flavorings. Remember, these natural flavor enhancers are low calories and contains essential nutrients.

Furthermore, some herbs and spices can aid your weight loss journey. An example for this is chilies. This spicy food can help you burn fat because of its capsaicin.

9. Diet Soda Won’t Help You Lose Weight

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For some people, they opt for a diet soda instead of the regular, thinking that it is a better option. However, both products can make you gain weight. The main reason is due to artificial sweeteners. Basically, several studies have linked these chemicals to belly fat, high cholesterol levels, and other health problems.

10. Say Yes to Healthy Fats

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While a gram of fat contains 9 calories, this doesn’t mean that we can eliminate it in our diet. Keep in mind that your body, especially your brain needs fats to function properly. Furthermore, fats help in the absorption of fat-soluble vitamins. Hence, not all oily products are your enemies. Adding healthy fats to your diet is one of the best diet tips for weight loss and your health.

11. Get to Know Your Hunger Hormones

Food and exercise are not the only variables that can affect your weight. Hormones can also contribute to the success or failure of your weight loss journey. One important hormone is ghrelin.

Basically, ghrelin is a hormone that controls our hunger and drives our appetite. Typically, every three or four hours of fasting, an increase in ghrelin levels occurs. A diet deprived of carbohydrates can also lead to a spike in the levels of this hormone. When this happens, we will feel hungry and crave for sugary products.

The best way to control your ghrelin levels is to eat small and balanced meals every three or four hours.

12. Keep a Food Journal

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While this may seem as a tedious task, keeping a food journal can help you succeed in your weight loss journey. Through this, you can keep track of what you eat and understand your eating habits. From there, you can make some adjustments in your diet, which may help you achieve your weight loss goals.

13. Meal Planning is Vital to Success

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In this list of best diet tips for weight loss, an important advice that can help you succeed is meal planning. This is especially true if you have a busy schedule.

As you know, preparing your own meals is the best way to monitor your calorie intake. However, most of us don’t have the time buy and cook our own food on a daily basis. This is where meal planning becomes valuable.

During your free day, you can sit down and plan your meals for the week. From there, you can but the necessary ingredient and precook some of your meals. This will definitely save you some time and ensure you’re eating the right foods

14. Keep Other Foods Away when Eating

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Traditionally, when we eat, we place the food at the center of the table for everyone to enjoy. However, if you’re trying to shed some pounds, this can tempt you to put more food on your plate and get a few more afterward.

A good solution for this is to get what you need to eat and keep the other foods out of sight. Through this, you can avoid the temptation to eat more.

15. Start Your Meal with a Low-Calorie Soup

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Before eating your meals, having a low-calorie soup can help reduce the overall calories you will consume in your meals. As you know, soups can make you feel satiated. Thus, you’ll eat less food from your main dish.

16. Take Your Time when Eating

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When you’re eating, the stomach will notify the brain once it’s full and satisfied. This notification process will approximately take 20 minutes. This is the main reason rapid eaters tend to overeat. For this reason, taking your time to bite and chew your food can help tune in your body’s satiety signals.

17. Don’t Eat the Last Bite of Your Meal

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Aside from eating slow, another great advice in this list of the best diet tips for weight loss is to refrain from eating the last bite of your meals. Through this, you can reduce the total calories in your every meal. This may seem a small reduction, but it’s still an effective way to cut down your calorie intake.

18. It’s Ok to Eat at Night

A lot of people follow certain rules when trying to lose weight. One of these rules is to avoid consuming food at night. However, eating around 30% of your daily calories after 7 p.m. will not make you gain weight. Just make sure that your body can digest the food before you go to sleep. Food digestion will typically take about 90 minutes.

19. Master the Art of Breathing Away Your Cravings

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One excellent stress management technique is deep breathing. As you know, when you’re craving, you’re also stressed. Thus, one method to help overcome your food cravings is to relax and take some deep breaths. Plus, deep breathing exercises can increase the supply of oxygen in your brain and body tissues.

20. Eat before Going to An Event or Party

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When you attend a party or event, you’re not in control of the food they serve. Most of the time, you’ll end up eating fried, cheesy, or starchy foods. If you’re starving, you’ll probably eat a lot of these foods.

As a solution, you can have a light meal before going to a party. In addition, you should also avoid high-calorie drinks.

21. Try Using Chopsticks

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Unlike spoons and forks, using chopsticks is a bit more complex. However, chopsticks can help you control the food you consume. Plus, when using chopsticks, you also have to be careful so your food won’t fall off. Hence, you’re also eating slower than your usual pace, which is good for your body’s satiety signals.

22. Occasional Treats are Good for You

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One of the best diet tips for weight loss is to occasionally allow yourself to eat anything you want. An occasional treat can help ward-off food cravings. However, you have to make sure that you don’t overindulge.

Nonetheless, if you are determined to give up your favorite treat, here’s an effective strategy you can try.

Take a small portion of your favorite food and take a few minutes to smell it. Afterward, take a small bite, chew it slowly, and move it around your mouth. When doing this, focus on the food’s texture and flavor. After swallowing, ask yourself if you want more. If yes, then repeat the process until you feel satisfied.

Basically, mindful eating is an excellent way to enjoy your food and satisfy your cravings. Once you are content, food cravings will rarely occur.

23. Post-Workout Nutrition is Important

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When shedding some pounds, most of us will try to burn a lot of calories and consume fewer calories. However, keep in mind that eating the right kind of foods after a workout is vital. This will help in your body’s recovery, prevent health problems, and help you avoid binge eating.

24. Sleep Your Weight Away

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Sleep deprivation can cause numerous negative effects, including weight gain. Getting sufficient amount of sleep will not only prevent weight gain. If you work out, your muscles are built during this resting phase. With more muscles, you are able to burn more calories.

25. A Positive Attitude can Make a Big Difference

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The last in this list of the best diet tips for weight loss is having a positive attitude. This may seem unrelated to your diet. However, having a positive mindset can help you overcome your food cravings, stay on a healthy diet, workout during your lazy days, and eventually lose weight. It is a matter of saying I CAN instead of I CAN’T.

Sources:

A Guide for Daily Calorie Intake – https://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf

Vitamin B and Weight Loss – http://www.cgfi.org/2016/06/vitamin-bs-role-weight-loss/

Breakfast and Weight Loss – http://time.com/3154467/breakfast-lose-weight/

Water can Help You Lose Weight – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/

Salt and Weight Gain – https://www.ncbi.nlm.nih.gov/pubmed/24972464

Capsaicin – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3699483/

Health Risks of Diet Soda – https://news.uthscsa.edu/beware-diet-sodas/

Hunger Hormones – https://www.ncbi.nlm.nih.gov/pubmed/17212793

 

 

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10 Fast Weight Loss Tips (We Tried Them!) 0 11

chubby and curvy woman wearing pink top happily weight herself, 10 Fast Weight Loss Tips (We Tried Them!)

Losing weight is not an easy task, but doable. The problem is that picking the right strategy is a challenge. This is especially true because of the numerous diet plans, slimming products, and weight loss programs out there. Nonetheless, this list of fast weight loss tips aims to guide and help you in transforming your body – the healthy way.

The Best Tips to Lose Weight Safely and Fast

Avoid Counting Calories or Weighing Your Food

While portion control and calorie counting is an effective way to track your calorie intake and lose weight, this method is also a tedious task.

Instead, you can try setting limits. For example, when eating pasta and bread, you can skip on the bread.

Another effective trick in this list of fast weight loss tips is to use smaller plates, bowls, and spoons. This way you can control the amount of food that you eat. The best part is that it also tricks the mind into eating less.

Eat a Big and Balanced Breakfast

Breakfast is the most important meal of the day for various reasons. First, it activates your metabolism. Second, it makes energize throughout the day and control your hunger. Through this, you’ll avoid eating several snacks in between meals.

If you don’t have time to cook breakfast, you can opt for a healthy smoothie or protein shake.

Take a Photo – Before You Start and as You Progress

One of the most valuable advice in this list of fast weight loss tips is taking a photo of your body. Taking a picture before you embark on your weight loss journey is a great motivational tool. When you feel like falling off the wagon, you can always look at those photos. These images will show your progress and lit up your spirits.

Choose Fruits and Vegetables for Snacks

In general, if you want to shed some pounds, you need to avoid refined and sugary products. Nowadays, most snacks are under these two categories. Instead, stash some nuts, fruits, and vegetables in your work areas. Through this, you’re eating nutritious and low-calorie foods instead of empty calories.

Brush after Dinner

Another in this list of fast weight loss tips is to brush or floss after dinner. Basically, brushing your teeth after eating your dinner is a good way to skip desserts. Aside from that, it will also help you avoid eating again before you go to sleep.

Limit Your Intake of Liquid Calories

Drinking your calories is not a good idea if you’re planning to lose weight. One reason is that most beverages will not satiate your hunger. Thus, you’re consuming more calories.

Instead, you can opt for water. If you’re not a big fan of this flavorless beverages, you can always try water-infused drinks. Herbal teas like green tea is also an excellent substitute for juices, carbonated drinks, and other high-calorie beverages.

Add Some Calorie-Burning Activities in Your Daily Routine

Aside from dieting, one of the most valuable suggestion in this list of fast weight loss tips is doing calorie-burning activities. As they say, if you want to shed some pounds, you have to eat less and move more. But, burning calories is not only restricted in the gym. You can add various calorie-burning activities in your daily routine.

For example, you can use the stairs instead of an elevator. Aside from that, you can also clean your car instead of using car washing services.

Do Cardio Exercises

Today, various types of exercises are available. But, if you want to burn calories, you need to do cardio exercises. According to a study, doing aerobic exercises regularly is an effective way to get rid of belly fat. Moreover, these types activities can improve your mood, promote a healthy heart, and boost your mental health.

Don’t be Afraid to Gain Muscles

Aside from cardio exercises, strength training is also an essential part of a workout program.

Basically, one of the best methods in this list of fast weight loss tips is to build muscles. Keep in mind that muscles can increase your metabolism. Thus, you’re burning more calories and fat if you have some muscle mass.

Weight lifting is not the only way to build muscles. Body-weight exercises such as push-ups, squats, and lounges can also help sculpt your body.

Control Your Cravings

Last, in this list of fast weight loss tips is controlling your food cravings.

According to studies, most cravings will only last for about 5 minutes. But, for those who have experienced that irresistible feeling of wanting to eat something, we know that five minutes is quite a long and enduring battle. Nonetheless, there are various ways to distract yourself. An effective method is to call a friend. Most likely, by the time you ended your chat, you’ve surpassed the urge to devour junk foods.

Sources:

Green Tea for Weight Loss – https://www.ncbi.nlm.nih.gov/pubmed/19597519

Effects of Using Smaller Plates – http://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c

Aerobic Exercises and Weight Loss – https://www.ncbi.nlm.nih.gov/pubmed/17637702

Fat Burning Effects of Resistance Training – https://chuzefitness.com/science-strength-training-burn-fat/

Food Cravings – http://www.webmd.com/diet/features/the-facts-about-food-cravings#1

 

10 Natural Hair Care Tips for Beautiful Hair 0 16

Beautiful woman with healthy brown hair spred as background, natural hair care tips, 10 Natural Hair Care Tips for Beautifu Hair

Most women wish for a luscious and shiny. While some may think that this goal is hard and impossible due to various reasons, you can definitely have healthy tresses – especially with the help of these ten natural hair care tips.

1. Eat a Healthy Diet

It is said that beauty starts from within. For this reason, eating a healthy diet and drinking enough water are the two most valuable natural hair care tips.

The important nutrients for your hair are healthful fats, proteins, calcium, vitamin A, B, C, and E. The best way to get these valuable compounds is to eat a variety of fruits, vegetables, and other plant-based products.

2. Avoid Harsh Chemicals

Chemicals are common ingredients in personal care products and hair treatments. The main problem is that a lot of chemicals can cause irritation and damage your hair.

Thus, it is necessary to always inspect product labels. Some chemicals that you should avoid are parabens and sulfates.

If you need to use a chemical-based hair treatment, you should only use the product occasionally.

3. Keep Your Scalp Clean, But Avoid Over Washing

Over washing is the main cause of dry and damaged tresses. For this reason, most experts recommend that you wash your locks every other day or every third day.

Another important tip is to use shampoo on the scalp and conditioner for the strands. Keep in mind that your scalp already has natural oils because of the sebaceous glands. Thus, you should only apply conditioner on the mid-shaft towards the end of your strands. This will prevent split ends and add volume to your hair.

4. Choose the Right Shampoo and Conditioner

With various products sold in today’s market, most of us have different shampoos and conditioner stocked in our shower area. While finding the right brand will take some time, it is vital to choose a shampoo and condition made for your hair type – and, stick with the product.

If you recently had a hair treatment, always ask your stylist about the products that you can or cannot use.

5. Rinse Your Hair with Cool Water

A cold bath is a bad idea, especially when the temperature is low. However, rinsing your hair with cool water is one of the most effective natural hair care tips.

Basically, warm water can open your hair cuticles. This allows your shampoo to penetrate the hair shaft and cleanse your scalp. However, hot water can also melt and wash away the fats and moisturizing ingredients in your hair – making your conditioner useless.

Nonetheless, you can still wash your hair with lukewarm water. However, rinsing with cool water is more beneficial after applying conditioner.

Always remember that cold water closes your hair cuticles, locking the water and nourishing ingredients in your strands. As a result, you’ll have smooth and shiny tresses after taking a bath.

6. Treat Your Hair Gently

There are various ways to damage our tresses. Among these habits are using styling tools, tying the hair tightly, and brushing or combing improperly.

As a general rule, try to limit applying heat on your tresses. When your hair is wet, always use a wide-tooth comb to untangle your strands. Lastly, always brush or comb your hair gently.

7. Deep Conditioning Your Hair and Scalp

One of the most important natural hair care tips is getting a hot oil treatment at least once a week or every two weeks. This can help nourish and moisten your scalp and hair.

Basically, deep conditioning doesn’t have to be expensive. You can buy or make a scalp and hair mask using natural oils and ingredients. The highly recommended oils are coconut, castor, jojoba, and olive oil.  Aloe vera is another product that can help moisten and exfoliate your scalp.

8. Protect Your Hair

Harsh chemicals and hair styling tools are not the only causes of dry and damaged hair. The sun is another formidable foe. Thus, wearing a hat or using an umbrella during a sunny day is the best way to shield the harmful effects of UV rays.

Aside from that, chlorine and salt water can also damage your hair. For this reason, it is imperative to wash your hair with clean water after swimming.

9. Don’t Forget to Get a Trim

For women, having long and shiny hair is a typical goal. In doing this, some women avoid cutting their strands. However, getting regular trims is one of the most important natural hair care tips. The main reason is that getting a trim every four or six weeks will prevent split ends.

10. Relax and Be Stress-Free

Constant stress can affect your health, including the hair. First, being under too much pressure will disrupt your sleeping pattern, weakens your body and cause premature aging. In fact, various studies have linked stress to various problems such as hair loss and premature gray hair.

For this reason, adding relaxing and anti-stress activities in your weekly schedule will not only reduce stress. This can also improve your overall health.

Overall, following these natural hair care tips can definitely give life to your tresses – giving you luscious, glossy, and healthy hair.

Sources:

Nutrients for Healthy Hair – http://www.hairscientists.org/hair-and-scalp-conditions/nutrition-and-hair-health

Harsh Chemicals in Beauty Products – http://www.ewg.org/skindeep/top-tips-for-safer-products/#.WZP11VFLfIU

Choosing the Right Shampoo for Your Hair Type – http://www.webmd.com/beauty/features/choose-right-shampoo#1

Stress and Hair – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1868107/

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