How to Cope With a Low-Calorie Diet and Keep Your Sanity

Low-calorie diets are tough. By limiting the number of calories you consume, you effectively force your body to burn stored energy from fats in order to function. It’s an effective way to lose weight, but it can also be incredibly difficult, disheartening and easy to fail. This is because you’ll be limiting your caloric intake by up to 75% of what you typically eat. This will cause you to have less energy, you’ll be irritated on some days, and your cravings will shoot up.

Coping with a low-calorie diet isn’t easy, but with these tips, you’ll be able to stick with it in order to lose weight quickly and safely.

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Always see a doctor first

Never start a low-calorie diet without first consulting a medical professional. This is because you may have underlying health problems that could cause an issue with your dieting plans. This will result in decreased health and could lead to significant complications if you aren’t careful. This is especially important if you already have pre-existing conditions such as high blood pressure or high cholesterol. Work together with your doctor to determine how many calories you will need, or use an online BMI calculator such as http://www.calculator.net/ to determine how many calories you need to maintain your current weight. Reduce it by up to 500 calories at first, then focus on getting that many calories per day.

Consider your nutrition

Low-calorie diet plans such as the HCG diet found at http://hcgdiet.com/ come with extra supplements to ensure that your body is getting enough help it needs to burn off the extra fat, but also to keep your body healthy with all the nutrients it needs. If you have the means to hire a dietitian, they will prescribe you with the correct nutrients you need in the right dosages to make this easier.

Clean up your diet

If you’re eating less food and taking in fewer calories, then make sure you eat nutrient-rich foods to ensure that you’re getting enough energy and minerals to sustain your body. This can be harder than it sounds because it requires intimate knowledge of the food you eat, but a calorie counter can help because it usually displays the nutrients you get from everything you eat. It may also help to read labels to see how many nutrients you’re getting from the food you are eating.The calories you take in should always be packed with nutrients, so make sure you clean up your diet and only focus on nutrient-rich foods.

Distract yourself

Lastly, make sure you’re trying to distract yourself as much as possible. If you’re sitting at home and not keeping yourself busy, then it’s easy to let your mind drift off and start thinking about food again. Invest in a new hobby, speak with friends and always keep yourself active so you don’t sink back into thinking about food. Distractions are the key to breaking bad habits and staying focused on your low-calorie diet.

Your Health: The Little Things That Mean A Lot!

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It’s surprising to think that a lot of us don’t pay attention to the little things in life. There are so many things that have a bigger impact on our lives then we will tend to think about. And while the common expression is “don’t sweat the small stuff,” the truth of the matter is that these small things, when built up over time, can have a major impact on our health and outlook on life. The problems we all face on a daily basis can cause extreme anxiety, but the fact is we are used to this level of stress in the modern world, that’s not to say that this is any good for us at all!

Minor Ailments

As we get older, we can begin to feel little aches and pains that can prove to be a bugbear on our life, and in many ways, it will feed into our negativity. We can spend a lot of time struggling through life with back problems, joint issues, or persistent headaches that we don’t do anything about. It’s worth taking time to address these little issues, rather than masking them, which is what a lot of us tend to do as we age. It’s a lot easier to put a brave face on, rather than take the time to focus on the problems and fix them, at least that’s what we are led to believe. The fact of the matter is, a lot of minor ailments such as joint pain can be rectified by a good diet, or with the right supplements. A lot of us lack in the right nutrients and minerals, and so these little issues can be sorted out by adding a good supplement. A lot of bone problems can be treated with a good supplement that’s high in magnesium and calcium, and you can find plenty of good quality ones online, AlgaeCal plant calcium has been shown to help reverse the effects of osteoarthritis, meaning a lot of people can have a more fulfilling life without these issues. A great supplement, combined with a rich and varied diet, rather than sticking to our usual foods, will help us reap the benefits.

The Effects Of Negativity

We’ve all encountered someone with a negative frame of mind, and we know how frustrating it can be if someone’s stuck in in mindset that is toxic, not just to them, but to us all! And it’s worth thinking about this for yourself. You may not spend much time focusing on how defeatist statements can impact on others because you think it’s all in relation to yourself, so you’re not harming anyone else. But when left to fester, the overall impact it can have on your loved ones can lead to relationship problems, not to mention a major issue with communication. Negativity is a big ball of emotions that need to be unraveled at some point in your life, and if you are suffering from this, there are ways to reset the balance. There are therapies like CBT, but there are also ways for you to change your mindset in your life. Negativity is something that can manifest itself in many ways, but it can be fixed.

We all struggle with issues that we may not consider to be important, but you need to remember that these little things can build up over time, making it harder to deal with when we’re older. By tackling these issues now and recognising the effect they have on us, we can age with grace and a better mindset!

A Helpful Rant About Body Image Problems

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Body image problems need to be tackled; they can make you miserable and lead you to unhealthy behavior. But how do you actually go about tackling body image problems? And why do these problems crop up in the first place?

There are two mains ways that the media can end up affecting your body image in a negative way; one is spoken of a lot, but the other is a bit more subtle and pernicious. The first relates to the plethora of media images that contribute to an idea about a very limited “ideal” of beauty. For women, this may mean images of slim women with big breasts. For men, it may be super-tall, muscular, ultra-macho images. When these become the standard by which you define beauty, then this can have negative effects on your body image.

The second and less obvious problem relates to the response to these images. Many critics would condemn these ‘models’ as not being representative of “real women/men”, or label such looks as “unrealistic and unattainable”. This is a problem unto itself; the fact is that there are plenty of people out there who do look like that (obviously!), and that those sorts of bodies are, by and large, attainable with hard work. This can have a negative effect on those who do look like this and people who want to look like this (something you shouldn’t feel bad about!).

In any case, these outlooks are too limited in their own ways. You shouldn’t let media images shame you or control you, but you should be careful when listening to overzealous critics, who often do their own sort of body shaming by condemning those who are slim or muscular. Many would label being overweight as “realistic” and condemn those who say that being overweight is unhealthy; this, of course, is taking things too far. If you want to improve yourself by losing or gaining weight, or putting on more muscle, then go for it. Don’t let yourself feel inadequate if you don’t look equal to the models often used in commercials; they get paid to look that way and maintain that image, after all!

Even looking into options like cosmetic surgery isn’t something that should be condemned off-hand, the way a lot of critics would have you believe. Again, it’s your body. It’s certainly something you should research if you feel unconfident about something; for example, there’s no harm in checking out FAQ’s on fat transfer for breast augmentation if you’re interested. It really depends on how badly your body image problem is affecting you, and what the root of that problem stems from. If you’re listening to others and taking action based solely on their opinions, then you could end up making a big mistake.

A problem with your body image doesn’t mean you’ve been manipulated by the media. It could relate in a serious way to your health or severe and understandable problems with self-confidence that stem from irregularities during natural body development. At the end of the day, you should only consider a body image problem unhealthy if you’re not listening to yourself while all these opinions are circling around you.

Getting Out Of That Weight-Loss Rut!

There’s nothing worse than spending time honing your healthy eating and fitness regime, only for it to stop working. There is a lot of hard work that goes into losing weight and it’s not just how many times you visit the gym. You likely would have completely changed the way you eat, the way you drink and even the times of day you eat. It’s a huge overhaul on how you view your food mentally as well, so when you get caught in the weight loss rut, it can feel like running straight into a brick wall.

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The one thing to remember is that losing weight has its pitfalls. While you’re resetting your entire system, and cranking up that metabolism, your body can get used to the change. Getting into a plateau tells you that your body is entirely too comfortable with the changes you’ve made, so it’s time to shake things up a little. It can be tempting to cut your calories further and work out harder than before, but this isn’t the healthiest way to get those last pounds off. If you find after a few weeks you are stuck in a rut with your weight loss and have stopped making progress, then check out our tips to overcoming a weight loss plateau.

Adjust your calories. Your metabolism drops as you lose weight, so the calorie level you started out eating wouldn’t be appropriate as you get smaller – there’s less of you to fuel, you see! As you lose weight, adjust the number of calories you take in to keep up.

Eat quality food. When you’re counting calories to lose weight, it’s easy to fill up on junk food just because it’s within calories. Stop doing this and focus more on whole, healthy foods so that you can fill your calorie quota with foods that boost your metabolism and energy.

Change your workout. You may have been doing the same running program on the treadmill for weeks now, and while running is a great way to tone up and lose fat, it can get pretty tedious. Speak to a trainer at the gym and get a new workout program mocked up so you can follow something different.

Sleep is so important for weight loss. Sleep deprivation can lead to emotional eating and stress. If you are sleeping a decent length of time at night, your hormones are reset and you can manage the day. You can still enjoy a Skinnytea detox tea the next day to help boost that metabolism and wake you up but ideally, try to get a full night. Your sleep will also affect your energy for a workout – make those hours count!

Don’t graze on the kid’s food! It’s a tempting thing, to clear up that last half of a sandwich off the plate and into your stomach, but no! A nibble here, a nibble there and bam, you’ve just added an extra couple of hundred calories to burn off.

Building A Home Gym? Read This First!

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If you’ve got the space and the money, and you’re dead-set on creating your own home gym, then some congratulations are in order! Even if it’s rooted in not wanting to go to a public gym, taking this step shows great dedication to your fitness goals. Here, we’ve listed a few handy tips for making sure you get the most from your home gym…

Fitness Feng-Shui

The environment we’re in when we work out makes a big difference to how effective our exercises are. To keep yourself nice and energised during your workouts, try to make the space you’ll be using for your home gym as airy and light as possible. The best gyms have a huge amount of natural light streaming through the windows. While installing a new window in the room you’re going to use may not be practical, you can still add a few more light sources to your home gym. It’s also a good idea to get some plants for the space to boost the oxygen levels. Bamboo palms, ferns, and spider plants are all great for purifying the air in a room. Read more at http://learn.eartheasy.com/2009/05/the-top-10-plants-for-removing-indoor-toxins/.  Most importantly of all, make sure the space you’re going to use is completely free of distractions and clutter. All your little gadgets and devices, work papers, and similar things that will divert your attention, should all be moved somewhere else.

Stock It Up

You don’t need to spend a small fortune on fitness equipment to make sure it’s going to suit your needs. In fact, a lot of the best home gym equipment you can ask for is relatively cheap. Sure, if you’re making cardio a priority, you may want to some sites like this: https://bodygearguide.com/best-elliptical-machine-reviews/ and see what’s on the market. Generally though, stocking your home gym doesn’t need to cost a small fortune. Foam rollers, for example, are incredibly versatile, and can be used for kneading out your muscles, strengthening your core, and supporting your yoga poses. Rather than buying cable and weight machines, you can pick up a set of dumbbells that you can adjust the weight on. The other important thing to remember is that there’s usually no need to buy all the equipment you want to use at once. Start with a few necessities, and then build up gradually from there.

Keep it Organised

As you build up your stock of equipment, you’ll need somewhere to keep it all. This is especially true if your home gym is doubling as another space. Try dedicating some storage bins or shelves to your equipment, and keep it arranged in a way that’s fairly conducive to your workout routine. There are countless ways to get creative with the way you store your equipment. As long as your system keeps everything neat, free of dust, and out of reach for your children, you can be confident that it’s working. Corner shelf units and storage benches can both be exceedingly useful storage solutions in a home gym.

The Top Reasons You’re Not Reaching Your Weight Loss Goals

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Losing weight is an extremely common goal and a popular New Year’s resolution. Many people aren’t happy with their weight and want to slim down for a healthier life and to change their appearance. When you start trying to reach your goal, though, you might find that you’re not getting anywhere. Maybe you lose a few pounds at first, but then things seem to grind to a halt. Why isn’t your plan working? There could be a number of reasons you’re not losing the weight you want to. You need to think about what you’ve been doing so far and consider whether any of the following reasons could be the culprit.

You Haven’t Changed Your Diet

Exercising is a great idea to help you lose weight, especially if you want to get fit at the same time. However, you can’t outrun a bad diet. If you’re exercising all the time but still eating unhealthily, you might be getting fit, but you’re not necessarily going to lose the weight. You need to adjust your diet if you want to burn off the fat too. You should think about how many calories you’re eating versus how many you’re burning, as well as the specifics of the nutrients you’re getting. Everyone has different dietary needs according to their size and fitness goals. It might be worth speaking to an expert to work out yours.

You’re Not Doing Any Strength Training

Focusing on cardio exercise is a common mistake for people who want to lose weight. It is a good form of exercise, and it can offer some low-impact options. For example, if you need to go gentle on your joints, swimming is a great option. However, you’re missing out if you’re not adding any strength training into your workout routine. It can help to give your weight loss a boost. It’s easy to get started, even if you’ve never done it before. If you want to work out at home, look here for an adjustable dumbbell that will meet your needs. You can also go to your nearest gym. Make sure you do the orientation or induction, so you know how to use the equipment.

You’re Not As Disciplined As You Think

You might be surprised by how easy it is to trick yourself into thinking that you’re doing all the right things. You convince yourself that you’re following your plan to lose weight, perhaps with just one or two slip ups here and there. But if you think hard about your habits over the past few weeks, are you really being truthful with yourself? How many times did you manage to get to the gym? How many times have you given in and had a frozen meal for dinner?

You’re Not Doing What Works for You

Everyone is an individual and has a body and mind that work differently to other people’s. The basic principles of losing weight might be the same for everyone, but that doesn’t mean it’s a one-size-fits-all game. You have to find what works for you, both in relation to diet and exercise and what you can put your mind to. If you hate running, find another form of cardio to do instead. If cardio isn’t helping you lose weight, try some strength training.

It’s not always easy to work out why you’re not losing weight. It can be tough to do but experimenting with different things can help.

Find Yourself Again

There are various reasons why people lose confidence in the way they look. Perhaps you have simply been criticized by a few too many people. Or, maybe you think you’ve put on a little weight. It’s possible that you’ve been part of a toxic relationship where they did nothing but tear your confidence down. If any of these are true, you need to think about how to get your confidence back. There are a few ways you can do this.

Buy Some Sexy Clothing

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Sex appeal is directly related to confidence in the way that if you feel sexy and desirable, you’re also going to be more confident in yourself. So for instance, if you’re proud of your body, you can choose to buy tighter or more revealing clothing. Showing off your curves and the parts of your body that you’re proud of could be just what you need to get your confidence back. Of course, if you’re looking to build confidence it doesn’t need to be something that can be seen by another. Womens lingerie is designed to make your body look sexy in the privacy of your own home. But wearing it underneath your regular outfit can give you that little boost you need.

Restyle Your Hair

Let’s face it, guys are idiots, but they are right about one thing. When a girl restyles her hair, she can look completely different, almost unrecognizable. If you are unhappy with who you are and the way you look, you might want to think about getting your hair restyled. While this might seem like a simple change, it could be just what you need to get your confidence back. If you want some extra advice, just let the stylist choose what they want to do with your hair. Believe me, if you do this, you won’t be disappointed with the results.

Be Bold

Both makeup and accessories can give you the confidence you need. Makeup really can act like a mask, covering up who you are and letting people only see what you want them too. As for accessories, these can simply distract from areas that you are unhappy with on your body. So for instance, if you don’t like your legs try wearing a large belt over a dress. Or, if you find you have a lot of confidence in the bottom half of your body, leggings and wet look pants are a great choice. The trick is making sure people notice the parts of yourself that you are proud of.

Work Out

Finally, you may want to try adding a little more exercise to your daily routine. This will slowly but surely tone up your body and allow you to drop some of those extra pounds. Even if you are generally happy with your body exercise can still boost your confidence. It releases chemicals in your brain that while not directly linked to confidence, make you happier. As such, when you are finished exercising you will feel more sure of yourself.

Common Exercise Myths Debunked

You know what they say; for every two truths, there is a lie! Well, this is certainly the case when it comes to exercising and fitness. If you take a look on the Internet, you will see an abundance of conflicting advice, making it difficult to know what to believe. Below, we debunk some of the most common exercise myths.

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You aren’t working hard enough if you aren’t sweating – Everyone feels that working hard and sweating goes hand-in-hand. However, everyone is different, meaning we all have different sweat rates. For instance, did you know that men sweat more than women? Plus, being physically trained boosts your ability to start sweating sooner and more. Also, there are other factors that are going to have an impact on how much you sweat, such as the environment. If it is humid and hot, you are naturally going to sweat more, even if you are not working hard. If you are dehydrated, you will sweat less. All in all, sweating is not a reliable indicator of how much effort you are putting in.

Strength training will make you bulk up – A lot of women are worried that they will end up with massive muscles if they do strength training. In fact, it is pretty difficult for females to bulk up from a standard strength training routine, as they do not have as much testosterone as men do. Strength training is actually great for anyone that is looking to lose weight or tone up.

It doesn’t matter what type of workout equipment you use – Actually, it does! It is important for the effectiveness of your workout, as well as your motivation levels. Are you going to want to hop on your exercise bike every day if the wheels don’t move smoothly and you feel like it is going to fall apart? Would you prefer to work on a treadmill that tracks your performance and gives you feedback, or one that doesn’t provide any of this? Choose quality equipment, and you will achieve more. To get started, here are reviews of the best Sunny Health and Fitness bike machines.

You should work out every day – You will be pleased to know that this is a myth. You break down muscle fibres when you exercise, so that they can rebuild stronger. But, for this to happen, your body needs time to recover. This is why it is important to have one or two rest days every week.

You need to eat more protein to gain muscle mass – We all seem to be a bit obsessed with protein at the moment! While you do need to eat some protein to gain muscle mass, there is no need to go overboard. Don’t ignore other food groups. Here are some great tips on giving your body all the fuel it needs.

No pain, no gain – No doubt you have heard this saying before. While workout intensity and soreness can be connected, if your muscles don’t feel achy, this does not mean you haven’t had a good workout session. Being sore means that a considerable amount of stress has been applied to the tissue, but it doesn’t mean you have had a great workout. In fact, a lot of people feel fantastic after working out and then feel sore the next day.

What You Should Know About Shaping Up Your Legs And Glutes

If you really want to shape up your legs and glutes, there are a few things you should know. Getting your legs to look exactly how you want them to look can take time, but it can definitely happen! Here are some tips:

Using Heavy Weights
Using heavy weights is key if you want to build muscle tone in your legs. If you just want to slim down your legs, you can potentially do plyometric, HIIT, and circuit training. However, if you want more shapely legs, then using heavy weights is a must. By ‘heavy’, it means you should lift weights where you feel challenged the last few reps. A rep range of 8-15 is best!

Eating A Nutritious Diet
A nutritious diet is also key. Having balance is important, so don’t deprive yourself of a treat here and there. However, you will always get the best results from exercise when eating lots of nutrient dense foods. Bear in mind that how much you eat will make an impact on your results. If you really want to grow muscle, you’ll need to eat more than maintenance. If you want to lose a little fat, you’ll need to eat just below.

Targeting Specific Muscle Groups
Let’s say you want your glutes to grow but not your quads. You will need to spend time activating the glutes before a workout with bodyweight exercises and resistance bands. Also, make sure you focus on exercises you can really feel in the glute but not the quad. Alongside your healthy diet and exercise routine, there are a few other things you can try. Take a look at the infographic below!


credit to Glutimax

How To Nail The Athleisure Trend

The athleisure fashion trend is sweeping the world, and everyone wants to know what to wear and how to wear it. So, read this guide, and you’ll find out how to do just that!

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Understand The Trend

The first step in nailing the athleisure look is understanding what it actually is. Essentially, this trend stems from gym and athletic culture. People wear certain things to the gym, such as sweat pants, leggings, tight fitted clothing, etc. Not only do these clothes look good, but they feel good too – they’re nice to wear.

More and more people began wearing these clothes because they looked and felt so good, even when they weren’t doing any physical activities. Thus, the athleisure trend was born. These days, if you want to rock the athleisure look, then you’re going to wear clothes that are nicely fitted and extremely relaxed. Basically, you want to dress like you’re going to the gym, but you don’t actually have to get dirty and workout!

Be Picky With Brands

Normally, it doesn’t matter so much what brands you wear as part of your outfit. However, the athleisure trend is different as there are so many different brands with this type of clothing. The problem is, you can find a lot of cheap looking brands that aren’t going to help you create the look you’re going for. Instead, these brands can make you look a little bit worse for wear, almost like you’re a delinquent youth.

The key is wearing brands that have established reputations such as Nike. Nike makes a lot of clothes that are ideal for the athleisure look. You’ll have plenty of hoodies, track pants, and all the other items you need to complete this look. Sure, the clothes might be on the expensive side, but you might get lucky and find a Nike promo code that reduces the price. Plus, you pay for what you get. If you want a good look that nails the athleisure trend, then I’m afraid you’ll have to pay for it.

Also, one final note on brands is to avoid mixing and matching them. If you have a Nike top try and pair it with Nike leggings and hoodies, etc.

Make Sure Everything Is Fitted

Perhaps the key to the athleisure trend is ensuring your clothes are fitted. This doesn’t mean they have to be skin tight to your body. It just means you should stay away from loose and baggy clothes – especially baggy sweatpants!

Fitted athletic clothing is the difference between creating a look that fits the trend and creating a look that makes you look like a lazy bum! That sounds a bit harsh, but it’s the truth. You can do a lot of things to make this look drift over the edge and become unfashionable.

This is a very interesting trend as it combines gym culture with fashion. It’s also interesting as there are a lot of ways your look can go wrong, so you have to be on your toes. Ensure you follow the advice above, and you’ll nail this trend every time.