Healthy Body, Peaceful Mind (2025)

15/06/2022

Diet Rules for Long Lasting Results
Rule #1 Say no to processed and trash

Junk foods appeal to your taste buds and that's all they do besides contributing to your extra fat gain. If you find it hard to stay away from processed carbs, don't bring home any foods from the grocery store. Don't buy any chips, dips, or cookies, and if you have them in your pantry, you may want to throw them out. Instead of spending money on junk food, spend it on healthy foods with high nutritional content. Eating less carbs is the best way to lose weight fast.
Rule #2 Stock up on Protein Diet Rules

One of the best ways to lose weight is to minimize sugar and carbohydrates. The body will need other nutrients, and you can rely on protein. Carbs promote insulin secretion, which stores all the fat in your body. However, a high-protein diet will boost your metabolism and promote the fat burning process needed for weight loss. Protein also curbs your hunger, and you'll stop craving unnecessary calories. Wondering what you can eat for a high-protein breakfast? Try whole grain bread with unsweetened peanut butter, cottage cheese, and avocado. You can also beat a basic, hard-boiled or beaten egg if desired.
Rule #3 Say Yes to the H2O Diet Rule

For a healthy body, never neglect to provide water for the body. Your body needs water to function properly. It retains water weight when you are dehydrated as a survival mode to prevent low water levels in the body. Each individual should have at least eight glasses of water per day. Drinking water an hour before a meal is another positive strategy guys can use to cut down on overeating. It keeps your stomach feeling full and helps deal with unnecessary cravings.
Rule #4 Run in Spurs

Instead of choosing a long run, try switching between a fast and a slow run. If you're not used to running and have recently increased your fitness, this should be your motto. This way, you will be able to burn more fat and shorten the weight loss process.

04/06/2022

Psychological tricks to get you through a workout or race
1. Prepare.

One of the most reliable ways to get through a tough workout is to build it up gradually. Nick Galli, associate professor of health education and promotion at the University of Utah, says: “The right preparation will support you both physically and mentally for game day. "You learn, 'Hey, I can deal with this pain,'" Galli said.
2. Set the context.

You can also mentally prepare for a race or workout by visualizing the challenges and visualizing how you'd like to react. In a study by the Journal of Applied Sports Psychology, the use of such mental images improved swimmers' time in just three weeks. There are benefits to using your imagination along the way, too, says Galli, a certified consultant with the Society of Applied Sports Psychology. “Pretend you are another athlete. Pretend you're running somewhere else that you're really into,” he suggests. "If you practice it, there's basically no limit to where you can put yourself."
3. Evaluation.

Sarajean Rudman, running instructor and yoga instructor at Kripalu Yoga & Wellness Center in Stockbridge, Massachusetts, says: Before every run, she suggests runners ask themselves how they feel. how and what they need. “That allows the runner to say…“I need a long run or I need a short run or I need a day off,” she says.

20/05/2022

The CICO Diet Can Help You Lose Weight — at a Cost
Does the CICO Diet Work?

It depends on what you mean by "work".

Abby Langer, R.D., says that most diets work because of a calorie deficit.

“However, calorie intake as we know it is very arbitrary,” Langer said. "Calories were invented a long time ago and aren't necessarily exactly about how our bodies metabolize individual foods. We're learning a lot more about how calories are absorbed."

Your body absorbs more calories from processed or broken down foods, she explains. "So if you have a smoothie, you'll absorb a significant portion of those calories compared to if you ate that food raw or cooked," Langer said.
New research shows that your body processes ultra-processed items like chips or Twinkies differently than kale or bananas. “Those [packaged snacks] would be viewed very differently at the cellular level,” says Doerfler.

According to a 2019 study published in the journal Cell Metabolism, the US National Institutes of Health found that ghrelin, a hormone that promotes feelings of hunger, was higher when people consumed ultra-processed foods compared with those that promote hunger. with after eating a balanced diet.

Highly processed foods are high in sugar, fat, and salt, explains Doerfler, which can increase insulin levels and cause your body to store more fat.

Then you have to consider the benefits of fiber.

“Fiber foods provide a certain level of satiety and satiety,” says Doerfler. This nutrient also promotes healthy gut bacteria, which scientists believe can determine a person's weight.

“By focusing on calories, you can forget about your intake of fiber, muscle-building protein, and disease-fighting micronutrients,” says Abeyta.
All in all, it's great to know how many calories you eat each day. “If you are active and know that a good diet includes lean protein, colorful produce, quality fats, and high-fiber carbs, then CICO can help you lose weight and improve your health,” says Abeyta. improve my health,” said Abeyta.

But if your diet is still full of junk food — even if you're eating less and are losing weight — you're not eating a diet that will keep you healthy in the long run.

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