10 Tips for Better Health Even When You’re Obese

detox vs dietBeing overweight or obese doesn’t mean you’re not entitled to good health and well-being. Naturally, the best thing you can do to improve your overall health and well-being and to decrease the risk of various diseases is to work hard to lose weight.

However, most people make various mistakes when trying to lose weight thus jeopardizing their health. Throughout this article, you will get to see 10 different ways to stay healthy or to improve your overall health and well-being even when you are overweight or obese. Let’s start.

  1. Exercise

Regardless of your weight, size, or age, physical activity is essential for good health. A sedentary lifestyle is associated with excessive weight gain, weakening of muscles and joints as well as heightened risk of numerous diseases.

If you’re overweight or obese, you usually think that regular exercise is something you can never do mostly because you don’t believe you are strong enough to do it. Luckily, there are many things you can do to become physically active.

You can start by taking nice walks every day, opt for stairs instead of elevators, or by consulting a personal trainer who can create a list of exercises based on your shape and weight. Optimal health requires a healthy diet and exercise, and these two aspects of a healthy lifestyle go hand in hand.

  1. Create a list of your eating habits

affordable groceryAccording to CDC improving your eating habits is a key factor in maintaining or strengthening your overall health and losing weight. To improve your eating habits, you have to know more about them. Keeping a food journal is a good way to get to know your eating habits and determine what you should change.

Food journal should contain everything you eat and drink throughout the day. Most people discover they tend to overeat when they are stressed out, depressed, or when they are coping with unprocessed emotions.

All these habits have a direct impact on your overall health and weight as well. Besides keeping a food journal, you should also:

  • Highlight bad habits
  • Identify triggers that make you make those unhealthy and bad eating habits
  • Identify different things you can do to avoid triggers
  • Replace unhealthy habits with healthy alternatives.
  1.  Make weight loss shake

Weight loss shakes are delicious and healthy tools for improving your health and losing weight. These nutrition power bombs offer the abundance of protein, fiber, vitamins, minerals, and antioxidants that your body needs to function properly.Shakes

These shakes speed up your metabolism thus contributing to weight loss. Plus, they’re easy to make which means you can have healthily started your day and still have plenty of time to get ready for work.

Do you need some ideas? Not to worry, here are 3 recipes you can use to make your shakes for weight loss.

#1 Mango smoothie

  • Mango cubes – ¼ cup
  • Ripe avocado (mashed) – ¼ cup
  • Mango juice – ½ cup
  • Fat-free vanilla yogurt – ¼ cup
  • Freshly squeezed lime juice – 1 tbsp
  • Sugar – 1 tbsp
  • Ice cubes – 6.

#2 Blueberry Shake

  • Skim milk – 1 cup
  • Frozen unsweetened blueberries – 1 cup
  • Cold-pressed organic flaxseed oil – 1 tbsp.

#3 Peach smoothie

  • Skim milk – 1 cup
  • Frozen unsweetened peaches – 1 cup
  • Cold-pressed organic flaxseed oil – 2 Tsp.
  1. Eat regularly

Overweight or obese people and even individuals who don’t want to gain weight make the same mistake – they skip meals. After all, if you skip meals, you can’t gain more weight, and you will easily shed those extra pounds.

Wrong! Skipping meals makes your body to store fat faster regardless of the size of the portion. Plus, your body requires a variety of healthy nutrients throughout the day to remain healthy.

  1. Use reliable weight loss supplement

Dietary supplements are available in all drugstores, and you can also buy them online. They are made of natural ingredients and usually contain herbs which have been used for medical purposes for centuries. With that being said, you should bear in mind that not all weight loss dietary supplements are created equal.

Some of them are effective, while others include bold claims without proving the effectiveness. Effective weight loss pills prove their reliability by providing a complete list of ingredients.

Before you buy any dietary supplement, you should consult your doctor first. Remember, if there’s no list of ingredients; skip the product and move on to the next one.

  1. Drink water

If you want to stay healthy, then drinking water throughout the day is extremely important. Water doesn’t only help your body function properly; it can also improve your weight loss endeavor. According to Authority Nutrition, drinking water boosts your metabolism by 24 – 30% over a period of 1-1.5 hours thus helping you burn off more calories.

  1. Drink green tea

Green is one of the healthiest beverages in the world which is why you should have a cup of this tea at least once a day.

This healthy beverage is abundant in powerful antioxidants which improve your overall health, memory, and concentration and detoxify your body.

Did you know that most weight loss supplements and teas for weight loss contain green tea? Take a walk to the nearest store and buy this tea to start a healthy lifestyle today.

  1. Use smaller plates

Overeating doesn’t only make you gain weight at a faster rate. It is also associated with:

  • Diabetes
  • Increased risk of stroke
  • Cardiovascular diseases
  • High blood pressure etc.

When you use big plates, your mind makes you eat until the plate is empty. It plays a trick on you making you think you’re not full just yet. Now, it’s your turn to trick your mind, and you can do it by using smaller plates.

Instead of a big plate, opt for a smaller one and eat smaller portions of your breakfasts, lunches or dinners.

This practice can improve your health by preventing overeating, and it can help you lose weight. French women are famous for their elegance, and the obesity rate in this country is significantly smaller than in the US.

Their secret is simple – they eat different foods using smaller plates and avoid refilling once the plate is empty. You should try this as well.

  1. Eat fruits and vegetables

Instead of pizzas, burgers, French fries and other unhealthy foods, you should make sure your diet contains more fruits and vegetables.

They are rich in vitamins, minerals, and other nutrients essential for your health. Plus, they contain antioxidants which inhibit free radicals thus protecting your body from oxidative damage.

  1. Eat more fiber

Fiber-rich foods are essential for your health and weight loss. Why? It’s because fiber stabilizes bowel movements and improve your digestion.

Regular digestion is crucial for improving your health, and it’s a significant part of weight loss. Fruits and vegetables are excellent sources of fiber as well as whole grain products.

 Conclusion

Being overweight or obese makes you more prone to various diseases including the most severe ones. To avoid this scary scenario, there are many things you can do to improve your overall health and losing weight at the same time. It’s important to remember that all you need to become healthier is strong willpower and lifestyle adjustments.

middle aged woman-menopause

3 Dietary Mistakes That Lead to Weight Gain During Menopause and How to Avoid Them

Bonus Article

menopause at 30

Did you know you could hit menopause as early as age 30?

Making the right food choices can determine how you will handle menopause. Some of the menopause symptoms such as hot flushes, mood swings weight gain, and bloating can be managed by managing what we eat. The biggest mistake people make when eating is obeying their desires i.e. you just want to eat chicken because you crave it.

Dietary mistakes that lead to weight gain during menopause and their solutions:

1 Alcohol

According to research, alcohol contributes to the formation of empty calories in the stomach. This leads to weight gain in both men and women. Excess alcohol intake leads to the triggering of menopause supplements. Taking alcohol on en empty stomach is dangerous since it generally affects body health i.e. the liver cannot perform properly since the production of estrogen is low.

Solution: If you must take alcohol take a healthy heavy meal before alcohol, this will enable proper digestion with minimized negative impacts. Take plenty of water in between meals which will dilute alcohol in the body. 

Include vegetables in your diet; this is because they contain vitamin C that is responsible for proper functioning of the liver and burning down excess calories. Continue reading

Top 12 Health Dangers of Tattoos You Should Know

Tattoos are increasingly becoming popular, but they can pose major and serious health risks than you have ever thought. While the process of getting a tattoo is simple, you should carefully think about the health effects of the permanent body art before considering having one. Tattoos refer to permanent marks or designs made on your skin using pigments that are inserted through pricks into the outer layer of your skin. During the process, the needles insert tiny droplets of ink and can cause a small bleeding or pain. Here are the top 12 health dangers of tattoos:

1-Skin Infections

Tattoos are made using needles with ink that rips off part of the skin. During the process, the needles may leave small open wounds at points of insertion. This makes your skin more porous for bacteria and can lead to infections. According to a small study recently published in the journal Contact Dermatitis, about 1 in 10 people who get tattoos experience problems like infection, redness, and swelling. You should always get your tattoos from experts who use anesthesia and observe proper hygiene to reduce the risk of skin infections. It is also worthy noting that needles can worsen an already underlying skin problem.

2-Allergic Reactions

Tattoo dyes come in different colors, including red, green, blue, yellow, black, or white. Some of these dyes can trigger allergic reactions, including irritation, inflammation, itchiness or rash at the insertion sites. Such allergic reactions can occur immediately after a tattoo is made or even years later. You may be pleased to have the best tattoo among your peers, but you will possibly be alone when facing major allergic reactions in the future. It might be too costly or impossible to reverse some of the changes that come with tattoos. To avoid such an event, appreciate the appearance on your skin or opt for tattoos that are less invasive or those made with mild dyes. Continue reading

7 Popular Summer Foods You Must Add To Your Diet

Bonus Article

Summer is that period of the year when there is a lot of fresh produce. There are a lot of vegetables and fruits and therefore during this period one can eat healthy and fresh foods. Summer is not only encompassed with delicious foods but it is also the period when we have the sunshine at its best that makes our body to be dehydrated and also exposes us to healthy problems such as skin cancer and insomnia. Drinking water alone does not restore hydration and a healthy body. Fruits and vegetables are essential foods that must be eaten to maintain a healthy body. Therefore in this article we would look at seven popular foods you must add to your diet in summer.7 Popular summer foods you must add to your diet1

Juicy and delicious berries

During summer, our body gets dehydrated due to excessive heat from the sun. We need to restore this water, as water is an essential component in the normal functioning of the body. Therefore the berries either blackberries, blueberries and strawberries are rich in both nutrients and also have excess water that restores the body water. This helps maintain the body water level and promoting stable body processes such as digestion, absorption, excretion and elimination of toxic wastes.

Grapefruits

Orange grapefruits are another selection you can choose during summer. It helps you maintain a healthy body weight and also contain enough water to restore excessive water lost during dehydration. Apart from containing so much water the grapefruits also contain phytochemicals that are important in the body by getting rid of free radicals that accumulate in the body during intensive work done in summer. They also ensure a proper circulation of blood in the body and, therefore, reduce chances of developing cancer and cardiovascular diseases. Continue reading

How To Deal With Summer Skin Problems?

Introduction 

With all the beautiful beaches, the tropical drinks and the warm weather, I bet it is very hard to hate the summer time. But what we do not love, though, are the annoying skin problems that might arise from staying in the warm weather for hours. No need to be irritated beach lovers, this article have pulled together solutions for some of the most commonly faced summer skin problems. The solutions provided in this article will enhance your happiness during the summer season while sipping that well-mixed lemonade on the beautiful white sandy beach. Read on, enjoy and most importantly learn how to deal with summer skin problems.

1. Clogged pores

Even if you have oily skin or you always suffer from it during the summer period, a scorching hot temperature during the summer season while trigger it to be overheated resulting to the over production of the oil, everybody love a beautiful dewy glow, but surely there is a huge difference between dewy and greasy.

Solution for the clogged pores

Ensure that you have stock up some of the oil-free cleansers that may be an oil blotting sheets and matte foundation or even BB cream, but the choice of the product solely depends on your preference. Staying in an air-conditioned area or a room with fans during the summer, will slow down the overheating of the body, and in turn produce more oil. When it comes to the moisturisers, ensure that you always use one that is a non-comedogenic meaning one that doesn’t clog the pores. Continue reading