You want to improve your chances of maintaining your weight. There are certain aspects of your life that you will need to take into consideration for this. Changes can have a positive or negative effect on our weight management. Some changes will lead us to be obese, while others will help us to lose it and stick within a healthy BMI.
The changes aren’t all physical. Weight management has a psychological and emotional effect.
With all that in mind, it’s time to look at seven common lifestyle changes that can affect our weight management goals. By knowing about them, you can watch out for negative elements and make sure you lose weight and keep it off in the long term.
Exercise Does More than Burn Calories
Let’s start with one of the most obvious lifestyle change. Opting for more exercise will help you lose weight. Exercise accounts for around 20% of weight loss programs, helping us lose and maintain our weight. While that doesn’t seem like a lot, it does far more for the body as a whole.
When you exercise, you build muscle. Not only are you losing weight, but you’re toning up. Sure, you can end up losing less on the scales, but you lose more body fat. With more muscle, your metabolism needs to take calories from the fat to burn off enough needed, especially when you’re creating a calorie deficit with your diet.
Plus, muscle burns more calories. When you gain it, you encourage your metabolism to work faster and harder. That means you give that metabolism a boost every single day, without actively exercising seven days a week! One round of strength training can make the metabolism work harder for up to 48 hours afterward.
There’s no need to join a gym or start taking up a fitness class if you don’t want. Start by making small changes to move more throughout the day. Walk for an extra five minutes with the dogs or walk that 1-mile journey instead of taking the car. Consider taking the stairs instead of the elevator and don’t forget about jumping or squatting during the commercial breaks when watching TV.
These little things will soon add up. Not doing them will offer your body and health no favors. You’re more likely to gain weight, especially around your middle. Improve your life by making little changes first and then build up to the bigger ones.
We Are What We Eat
This is a popular saying, and it’s true. We are what we eat.
Well, okay, that Green Giant Sweetcorn advert where the kids gobble up the food because they think they’ll become giants isn’t quite true, but there is still some truth to the saying. It’s all about the nutrients.
If you eat the high saturated foods, you will be unhealthy, and you will struggle to maintain your weight. The same applies to high refined sugared foods. It’s time to pull back on them and focus on a healthier and more sustainable diet.
A diet full of nutritious fruits and vegetables is going to do you more favors. You’ll support your digestive system, which means you can absorb more nutrients, support your muscles and bones, and keep your metabolism up.
Don’t drop your calories a lot. You only need to eat 500 calories less a day to see a healthy weight loss. This would mean around 1-2lbs a week, which means you’re burning fat instead of losing muscle and water. Dropping more than that will slow down your metabolism, meaning that your body needs even fewer calories just to stick to your current weight!
To Smoke or Not to Smoke
Make a change to your overall health by quitting smoking. Smoking is killing you, and there are no doubts about that.
But doesn’t quitting lead to weight gain? There are studies that show this, but it’s the things you do after quitting that cause the weight management problems. It’s not the quitting itself.
When you quit, you will want to replace the habit. It will make it easier not to pick up a cigarette. After all, the chances are that you smoke when you’re bored. You have something to do with your hands, and you take your mind off other feelings within your body.
If you give up, you’re taking away a distraction. That means you’ll focus more on the hunger you feel or other emotions within your body. You need to find another way to deal with those emotions, and many of us turn to eating. That means we consume more calories than we need to do.
Focus on something else to work on those emotions. You can even work on why you feel the emotions and find ways of actively handling them instead of treating the symptoms.
Some ideas to replace the need to snack include:
- Doing something you love
Socializing with Friend Can Affect Our Weight
Socialising has a direct effect on our weight management. Sometimes the effects are good, but there are also negative ones. You can control the ones that occur, as long as you’re aware of the potential good and bad that comes from being around friends and family members.
Let’s focus on the bad effects first. When we socialize, we’re likely to meet for drinks or food. This means more calories consumed daily. Of course, we can’t always plan for events. A friend may be in town after years of being abroad and want to meet up. Do you want to say no just because of your diet?
It’s important to start damage limitations. Think about how you can improve your chances of managing your weight while meeting with friends. You could alternate your drinks with water or diet soda. There’s the option of sharing a dessert with friends—or just having a coffee instead. Some people will choose to dance a lot throughout the night, so they don’t need to drink as much.
What’s the good part of socializing? Well, you’ll be a happier person. When you spend time with friends, you can giggle and talk. You get the boost of happy hormones, which will help to keep the stress at bay. Emotional eating isn’t as likely, and you certainly won’t eat out of boredom.
There are ways to hang out with friends without reaching for the food and drink. Try arranging trips to an exercise class or have a friend to walk with and chat along the way. You could also arrange holidays together that involve sightseeing. There are so many things that you can do together that will still involve friendship and socialise.
Getting Support with Our Weight Management Is Important
Friendships do bring some support. However, not all your friends will struggle with weight management. They won’t be in the same mind frame that has them fighting against the temptation of eating the cookies and crisps. It can make it difficult, especially if they’re unknowingly sabotaging you.
It’s important to have support in your weight management goals. This is why some people join weight loss groups like Weight Watchers and Jenny Craig. They have someone they can remain accountable to; someone who has been through it all before and knew what they struggle with and how they feel.
If you don’t want to join a plan like that, that’s not a problem. You just need to find some support. The great thing about technology is that there are supportive people online and ready to help. Facebook groups have been set up for those following similar diets. They can share their ups and downs with others and get advice when they need it.
Having support is more than just being held accountable to someone. This is the chance to feel better about yourself. You can share your positives and results, receiving congratulations for others. This confidence boost will help you stick to your plan and manage your weight better.
Track It All, Every Last Bite
When managing your weight, you need to know the calories in compared to the calories out. How do you know that if you’re not going to make a note of it?
Too many people say that they don’t have the time to track everything they eat and drink. They can’t remember the things they had for breakfast and keep track of the snacks they eat throughout the day. The problem is that you’re setting yourself up to fail. You’re saying that you don’t have time to focus on yourself. It would only take five minutes to track the food that you eat. You could even do it while you’re eating it!
There are some tricks to doing this effectively. You can take a photo of the meal, allowing you to remember what you ate so you can track it all at the end of the night. You can pull out a notebook or a note app on your phone and jot down the food for now. It’s possible to total up the calories at the end of the day. Alternatively, you can spend five minutes at the end of every meal and fill it all out.
Don’t just track your food, though. You need to track everything about your weight management. It’s more like a diary and is part of your support system. Track how you feel, the exercise you do, and the actions you take throughout the day.
The next time you’re having a bad day, you can look back at what you did to get yourself out of a slump. It will be quicker and easier to get yourself back on track with your weight management goals.
Tracking it all is also a good way to take control of your emotions and any emotional eating. Too many of us snack on high-calorie food for the sake of it. We believe it will fuel our feelings. The problem is that it makes us feel worse and we get into a cycle. Making a note of our feelings gives us something productive to do. We can assess why we feel the way we do and find another way of managing those feelings.
When we track, we can also take care of damages sooner rather than later. We know exactly when we’ve gone over our calories for the day or the week and can find it easier to pull it all back to make sure we lose weight (or we do the opposite if we need to gain a little weight for health reasons).
Don’t forget to track your weight loss goals. This will help you see if you’re on your way to reaching them or not and will keep your motivated.
A Glass of Water Saves Calories
Feeling hungry? Don’t just reach for the snacks. There are high chances that you’re not hungry at all. This lifestyle change won’t just boost your weight management goals, but you’ll improve your overall health.
It’s all about the water. Reach for a glass of water when you feel hungry and make sure you drink it all. Now ask yourself if you’re hungry. Our bodies have a tendency to feel hungry even though we’re thirsty. Our brains can’t quite tell the difference. There are high chances that you’re dehydrated, so a glass of water will quench that feeling of being hungry.
If you are still hungry after your glass of water, then there are chances that you were hungry after all. However, the glass of water will help you feel fuller sooner, so you won’t eat as many calories for your snack.
Before you eat your meal, reach for the water too. Again, it helps to fill you up a little. You will eat less at meal times, keeping your calorie count below what you will burn to help you lose weight.
You Can Improve Your Chances of Reaching Your Weight Management Goals
Whether you need to lose or gain weight for your health, some slight changes to your lifestyle will help you reach your weight management goals. Your body needs food to survive, but it doesn’t need as much as you would think. It certainly doesn’t need the empty calories of alcohol, chocolate, and candy.
It’s time to pull your calories back. Focus on more exercise and start tracking everything that you eat and drink. Track your emotions and find a support system that will help you succeed. You will find it easier to stick to your calorie controlled diet and lose, gain, or maintain your weight.
A Healthier You for the New Year
The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.
Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!
Get someone on board
Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.
Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.
Begin your day with protein
You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.
For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.
Load up on fruits and vegetables
A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.
You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.
Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.
It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.
Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.
Five Tips to Achieve Your Fitness Resolutions
We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:
1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.
2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.
3.Eat fresh. Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:
a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells
If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!
4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.
5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.
And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”
Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.
Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.
Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: email@example.com or call (02) 4701294.
Healthy Habits At Work to Boost Productivity
When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.
Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.
Tip: keep a water bottle on your desk in case you forget.
Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.
Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.
Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.
Start the Year Strong with This High-Performance Vegetable
(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!
Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.
Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.
Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.
Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.
There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.“
She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).
Yield: 8 servings (about 5 potatoes per serving)
24 oz. petite yellow potatoes (about 40 petite potatoes)
2 tablespoons olive oil
2 tablespoons soy sauce
1 cup panko crumbs
1/4 cup tuxedo sesame seeds
2 teaspoons Chinese 5-Spice seasoning mix
Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.
In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.
In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.
Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.
Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg
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