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10 ways to make your diet work for you

You can actually make your diet more effectively work for you with this collection of ten healthy tips. Following these tips will ensure that you are making the best of your dieting aspirations an making the largest effort as possible to reach your goals. Without further adieu here are the top 10 ways to make your diet work for you. Enjoy and good luck!

1) Cut out the processed food

This one is an obviously one that doesn’t need much explaining. Processed food puts a stress on the body, makes you eat more of it, poisons you etc. It really is simple for most people…cutting out processed food = flat stomach, six pack abs and fat loss. Make sure you chew enough.

Processed foods are designed to be chewed quickly, to begin with. Therefore, it is much easier to overeat with foods that are easier to chew than a solid red apple. Please pay attention to how long it’s taking you to chew certain foods, how you feel after eating certain foods, and how much food you want to eat.

Find out what you have in your pantry! To change how you eat and shop, you must first determine how you buy food, and then another important factor – WHY you buy it.

Keep track of your habits. Habits are critical – both good and bad. For example, some of you have a habit of replacing food with “psychological hunger.” Likewise, a lack of love (one way or another) can lead to overeating.

Some of you have a habit of rewarding yourself with food, and others think you will do better after eating something that makes you happy.

You can only get rid of these habits if you know how to identify the triggers. Triggers that drive you to reach for that particular food. These can be emotions (sadness, despair) or times of the day (In the evening when you are home alone and in the fridge is the last piece of cake, and when you remember it, it calls for your name to reach for it). Meeting friends, going to the movies (where popcorn is a must), rewarding yourself after a hard day, and being happy about the thought that you now deserve it.

When you have to eat so much, ask yourself: 

  • how do I feel? 
  • What time is it? 
  • Who am I with? 
  • Where am I? 
  • What am I thinking about? 

And in this way, identify your triggers.

Find habits that help you support your goals.

Once you identify your triggers, break the vicious cycle. For example, Instead of food being your reward, find an activity supporting your goal. For example: 

  • Find time to play a favorite sport
  • read a good book
  • watch a movie you’ve always wanted to see
  • treat yourself to a massage
  • take a long walk

Anything that makes you happy at any moment and gives you a greater sense of satisfaction than unhealthy food.

Put quality before quantity

Processed foods use cheap and poor ingredients, allowing large quantities to be sold at a low price. If you are not ready to completely replace the food you enjoy, start slowly and only change your eating habits.

Start with a simple trick and instead of eating fast, eat slowly and enjoy the food. One of the small tricks to eat less is to put away the accessories while chewing. Also, try to stick to the rule that you should only be up to 80% full, and meals should last at least 20 minutes.

fresh organic produce

2) Cook smarter with coconut oil

Coconut oil is saturated fat (note – saturated fat is not bad for you) so it can be heated to a very high temperature before it goes rancid. You can heat coconut oil up to 190 degrees whereas olive oil can only be heated up to 163 degrees and a vegetable oil like sunflower oil is only good up to 100 degrees. When you pass these heat thresholds the oil will start to produce free radicals which do things like speed up ageing and cause diseases.

The valuable ingredients of coconut oil. A fresh ripe coconut contains about 35 percent pure coconut oil. However, this coconut oil consists of over 90 percent saturated fatty acids. For a long time, it was assumed that saturated fatty acids, such as those found in butter, milk, dairy products, and meat, were terrible for our health and led to increased blood fat and cholesterol levels, arteriosclerosis, heart attacks, and strokes. But just the opposite is true: the saturated fatty acids in coconut oil help prevent such diseases of civilization.

Raw medium-chain saturated fatty acids. The medium-chain saturated triglycerides (MCTs) in coconut oil help stimulate the body’s fat metabolism and modulate the metabolism of stored subcutaneous fat. Medium-chain fatty acids consist of only 8-12 C atoms (unlike long-chain fatty acids, which consist of 14 to 24 C atoms), which is why they are easily digested, water-soluble, and can be broken down without the help of bile acid. They also provide fewer calories per gram than other fatty acids and help switch the metabolism to producing energy from body fat. A 2001 Japanese study showed that coconut oil helps reduce body fat.

Elevated blood lipid levels also return to normal on their own when all oils and fats in the diet are replaced with raw, cold-pressed coconut oil. This is because all the enzymes needed to break down the saturated fatty acids are still present in a living and active form in raw-food coconut oil. This is another reason why the body can easily digest these fatty acids. This is because raw coconut oil supplies, so to speak, all the enzymes needed to break down and metabolize the fats it contains.

In a study with severely overweight patients, a Chinese research team investigated how the body fat percentage and blood lipid values change when all dietary fats are replaced by coconut oil. To do this, over 100 overweight study participants, all of whom had BMIs of 24-28 and significantly elevated blood lipid levels, were instructed to use coconut oil exclusively as their cooking oil for only eight weeks. After eight weeks, all participants had significantly reduced their BMI, and the previously elevated blood lipid levels had utterly normalized.

lose weight cooking coconut oil

3) Add a pinch of sea salt to water

You never thought you would be told to eat more salt for a flat stomach and six pack abs but read on to find out why. There is a big difference between the refined salt that you might use as table salt and natural sea salt.

Apart from the fact that there are often things added to table salt which do damage to the body, it also stays within the body long after its done its job, causing joints to swell and kidney problems to develop.

Related: Top 10 foods to add to your diet today

Unprocessed sea salt contain magnesium, calcium carbonate and many other trace minerals that have benefits to your body, serving many important regulatory and nutritional functions.

Adding a small pinch of sea salt to your water will replace the trace minerals that you have lost through exercise and the flushing out of them by drinking more water. It will also stop you needing to go to the loo so often now that you are drinking more water.

Salt bath: One to two cups of sea salt should be added to the tub with the water running for the salt bath at home. The ideal bath time is between 20 and 30 minutes, after which you must shower off with lukewarm water. Sea salt can be purchased in most pharmacies and drugstores, but you can also use normal table salt for the bath if you don’t have any available.

Salt scrub: To get soft skin, rub it with coarse sea salt in circular motions after showering or bathing. In this way, skin flakes are removed, blood circulation is promoted, and the skin absorbs valuable minerals through the pores. Moisturizing cream should then be applied.

Special brine baths are usually only used in thermal or spa resorts. The Hotel Hohenwart in South Tyrol, for example, offers this application to its guests in its own VistaSpa. This area includes a brine steam bath and a brine pool on the roof terrace, in which one gets the pleasant feeling of floating thanks to the very high salt content.

Special beauty treatments: These are usually only offered at thermal or spa resorts or beauty resorts. For example, many hotels offer its guests various sea salt treatment options. The corresponding wellness hotels in Austria, for example, offer applications with salt and other natural products, such as full or partial body peelings with sea salt and aromatic oils or body wraps. These detoxify the body, remove existing skin flakes, and have a smoothing and nourishing effect on the skin’s appearance.

Sea salt and other salts add a particular spice to any meal. But unfortunately, the danger of consuming too much salt is often vastly underestimated.

According to the food pyramid, one portion of salty OR sweet snacks is allowed per day. Again, your hand serves as a measure.
Table salt consists of sodium and chloride, two valuable minerals for the human body. 5 to 6 grams per day is sufficient to obtain the health benefits. But unfortunately, many people consume significantly more salt.

Too much salt leads to high blood pressure and life-threatening diet-related diseases. There are many healthy alternatives to potato chips, popcorn, and salty nuts. Try homemade vegetable chips and fries, cauliflower popcorn, or roasted chickpeas as a hearty snack substitute.

add salt to water weight loss health

4) Don’t purposefully cut calories

Cutting calories will cause your metabolism to drop which will cause you to store more body fat. It will also make your body eat away at your muscle because it needs to break it down to use the protein in the muscle for a more important uses.

Related: How to cope with debilitating stress and anxiety – Be the change you want 

Along with this you will also be making yourself deficient in nutrients as your not feeding your body the correct amount. Starving yourself may result in a flat stomach, but not the kind of flat stomach you’re after. It will make you weak, emaciated, ill looking and this is not what you’re after.

It’s not always about calories: How to reduce body fat.

If you eat too little, the body switches to an emergency program. It stores its fat and stores all the calories it has taken in as a reserve. So it is important to eat regularly and in a balanced way and get more exercise into your daily routine. Hiking, cycling, or walking are excellent. And try to sleep at least seven hours a night. Only then will your body release enough growth hormones to fight fat.

Another problem: If you’re not complete, you unconsciously reach for snacks and drive up the calorie count. Brushing your teeth helps with cravings. The fresh taste of mint reduces the appetite.

Green tea helps you lose weight. Extra tip: Green tea and nettle tea boost the metabolism. Studies show that the catechins in green tea fire up the conversion of fat to heat in the body. This increases metabolism and helps you lose weight. To do this, let the water cool for ten minutes after boiling, then pour on the tea and let it steep for three to five minutes. Drink a maximum of four cups daily. Nettle tea has a detoxifying effect: pour 250 ml of hot water over two teaspoons of dried leaves for one tea. Allow to steep for ten minutes, strain. Drink three cups of it daily.

Possible causes of weight gain that aren’t calories. Even if you feel healthy: hidden inflammations can stimulate your appetite. To curb them, the body needs to produce anti-inflammatory substances. But these interfere with the function of a hormone that affects hunger and satiety – increasing appetite. Omega-3 fatty acids fight inflammation. Consume two tablespoons of flax oil daily.

These causes additionally promote weight gain. The cause of unexplained weight gain can also be stress. It promotes fat storage. Stress hormones keep blood sugar levels high, promote the development of belly fat and make you crave sweets. Ensure regular relaxation or breathe away stress: take a deep breath in through your nose while counting to five, then exhale through your mouth and also count to five. Repeat a few times.

cutting the calories

5) Correcting your posture

Having bad posture puts a strain on your system that affects many different organs and glands. This can lead to illness and disease which ultimately will lead to fat gain.

Also posture being in bad posture will result in your mood changing as your in constant stress, this can be a time where you’re most likely to cheat on your diet. Just standing up straight instantly makes it look like you have a flat stomach, so for instant results just stand up straight!

Straight Posture – Why You Should Improve Your Standing and Sitting Posture

Our former ancestors, the hunter-gatherers, have evolved over millions of years into an upright-walking species.

And today, arrived in the 21st century, we sit more than ever – primarily due to our digital working life: In the United States alone, there are around 115 million computer screen workstations, where the working population spends a total of 30 billion hours sitting each year. Source

Our highly sedentary, static-immobile, and digital lifestyles have enormous health consequences for our bodies and promote weak posture in particular.

We seem to adapt to devices and work tools in our daily lives – and fail to recognize the dangers and consequences.

Already these three real causes of poor posture are concerning:

The 150 muscles alone that support and carry our spine and their counterparts – the abdominal muscles – are chronically neglected in this way and can even shorten in the long term. 

Our inter-vertebral discs are also kept elastic and resilient solely by movement and thus suffer enormously from our static daily lives.

We sit for an average of 7 hours a day. On the other hand, every fourth person sits for more than 9 hours a day. Even in a straight sitting posture, 180 pounds press on our spine. When working at a computer screen, we even put 240 pounds of weight on our spine in a bent-over sitting posture. 

On average, we use our smartphones for about three hours a day. Yet, according to calculations by scientist Kenneth K. Hansraj, head of New York Spine Surgery, we put an incredible 36 pounds of strain on our necks just by lowering them 30 degrees. 

We thus unlearn correct posture through our unnatural lifestyle – and are taught false ideas about anatomically correct posture in our society.

posture affects weight loss

6) Go to bed early

Going to bed at the correct time will obviously make you feel so much better in the morning and for the rest of the day. With regards to fat loss, not going to bed on time will result in your hormone levels being all over the place which will reduce your muscle and store fat.

From about 10 pm – 2.00am your body is going through physical repair and from around 2.00am onwards the immune repair energies are more focused on psychogenic (mental) repair which lasts until waking.

Related: Why getting enough sleep is essential for weight loss

This can be, and often is the one and only thing that is holding people back from achieving their health and fitness goals. You can have a fantastic diet and exercise really well but not be able to shed that fat you so badly want to get rid of. Just bringing your bedtime back 2 hours can send you in the right direction again.

Those who go to bed later, on the other hand, are more likely to be fat, less active, and spend more time watching TV. This is the conclusion of researchers from a study of 2200 children and adolescents between the ages of nine and 16, published in the journal sleep (online).

Over the day, the night owls sat on their butts 27 minutes longer instead of exercising; they were more likely to be fat and played video games or watched TV 48 minutes longer than the early risers. The surprising thing is that night owls had spent as much time in bed overall as the early risers because they slept longer in the morning.

For years, it has been known that children’s health is at risk if they get too little sleep. As a result, they tend to be overweight and are also less mentally capable.

“But our study suggests that the timing of sleep is even more important than the amount,” says health scientist Carol Maher. “The kids who went to bed late and woke up late and the kids who went to bed early and woke up early got virtually the same amount of sleep.” Source

The data on the subject has always been clear. It can be summarized: Little sleep makes you sick, stupid, and fat.

The latter is mainly due to the hormone leptin, released during sleep and triggers a feeling of fullness. Its counterpart, the hormone ghrelin, on the other hand, is produced during sleep deprivation and stimulates appetite.

However, going to bed too late certainly also promotes an inherently unhealthy lifestyle: It is easy to watch more TV instead of being active in the fresh morning air and quickly eat another bag of chips when it is just so cozy in front of the TV.

early bedtime weight loss benefits

7) Eliminate the stress for good

This is sort of related to the point above. Stress comes in many forms (physical, chemical, electromagnetic, psychic or mental, nutritional, thermal) and each stress can be good or bed. However today we are bombarded with way more stress than the body can cope with.

Related: How stress can stop you from losing weight

This leads to our stress hormones being elevated for long periods of time along with many other hormones imbalances which leads to lots of problems, one being (and the one you want to know about!) fat gain and muscle loss.

Stress is one of the other biggest reasons why people are having trouble achieving that flat stomach and six pack abs.

Positive stress is healthy. Many people dream of life utterly free of stress. Finally, no deadlines, time for oneself and others, just living into the day. Under the light of day, however, a completely stress-free life is not desirable at all: positive stress (eustress) increases alertness and promotes the performance of our body without harming it. For example, Eustress motivates and increases productivity when we successfully solve tasks. The pleasant experience of having mastered a challenge, in turn, increases self-confidence to master the next mission just as well.

When stress becomes negative. As is so often the case, stress also depends on the dose: Stress is only considered harmful when it occurs too frequently and without physical compensation. We perceive negative pressure (distress) as threatening and overwhelming. We are expected to do a thousand things simultaneously – and know full well that we will not be able to complete our tasks, or only with a real show of strength. But at some point, all strength comes to an end.

Stress symptoms. Chronic stress can make you ill. Once energy reserves are exhausted, the ability to perform and concentrate decreases. Irritability, nightmares, insomnia, gastrointestinal problems, and high blood pressure can also be symptoms of stress. In addition, permanent stress weakens the immune system and can promote heart disease, lung problems, and back pain.

Reduce stress. Are you also caught in the stress trap? Or do you feel at risk and don’t want to let it get to the point of burnout? Read here how you can better manage and reduce stress in the future. We have compiled helpful relaxation methods and further information on stress and burnout for you. Sports, for example, can often be an outlet for the pressure our bodies build up in stressful situations. Also, make sure that you don’t let yourself get stressed out in your free time. This is often the easiest time to cut back. And remember: in moderation, stress can be beneficial. Accepting this helps you deal with stress better and perhaps even find some “stressful” situations motivating.

alleviate stress for weight loss

8) Get way more active

Simply try to stop being so lazy! Where you could have walked or cycled rather than taking the car do it. Take the stairs rather than standing and waiting for the lift. If you have an office job, take regular breaks to walk around and get some fresh air. This will not only de stress your system but increase your energy output for the day. Think of ways that you could make your day a more active day.

Exercise strengthens the heart: benefits in atrial fibrillation. You may be asking yourself the question: is physical activity still beneficial when atrial fibrillation is present? Australian researchers investigated this question. They found that the lungs and heart can utilize the better the fitness, the better the oxygen – and performance also increases. For example, patients with low cardio-respiratory fitness were 17 percent atrial fibrillation-free, while those with moderate fitness were 76 percent atrial fibrillation-free. Cardio-respiratory fitness describes the body’s efficiency with which oxygen is supplied. The background to this is that increasing physical fitness counteracts the stiffening of the heart.

Sustained weight loss helps. Cardiac arrhythmia are also an expression of stress on the heart in general. Essentially, three factors play a significant role: diet, alcohol consumption, and weight. Weight loss can lower blood pressure and thus the strain on the heart. The same group of researchers investigated this effect and found that, in the case of obesity, long-term weight loss can positively influence the course of the disease. During the study, which lasted five years, all patients received a typical therapy against cardiac arrhythmia. In addition, some of the overweight patients were asked to reduce their weight. Overweight patients with non-permanent atrial fibrillation increased their chance of being free of symptoms sixfold if they succeeded in losing more than 10 percent of their weight in the long term and avoiding significant weight fluctuations. The fact that the patients were closely monitored, kept diaries of their diet and physical activity, and were regularly motivated to continue certainly contributed to this favorable circumstance.

Motivation through modern technology. New technical devices, such as fitness wristbands, can help overcome one’s inner obstacle. On the one hand, they document the sports unit and, on the other, provide evidence of one’s training success. At the same time, they count steps, measure heart rate, and calculate calorie consumption. So you can tackle your next training goal with motivation. By the way, according to a survey, almost one in three people in America already uses fitness trackers or health apps to motivate themselves.

It’s not just regular exercise that can help prevent a stroke due to atrial fibrillation. By listening to you with a stethoscope, your doctor can already tell if you have atrial fibrillation under certain conditions. To confirm the diagnosis, he uses an electrocardiogram (ECG) to record your heart activity to determine the arrhythmia reliably. But did you know that you can also reduce the risk of cardiovascular problems? And that even quite simply and inexpensively: by taking your pulse regularly yourself. It can also be helpful to have a blood pressure monitor in the house that can indicate an irregular heartbeat when the blood pressure is measured. Normal is a regular pulse between 60 and 80 per minute. If the pulse is irregular or above 100 beats per minute at rest, one should see the doctor. Cardiologists recommend that if irregularities are felt, the doctor should check the heart rhythm, and it should be clarified whether atrial fibrillation is behind it.

fitbit helps you get active

9) Avoid carbs like the plague

Avoiding wheat is one of the most important things to do when looking at carbohydrates. It has the same influence on blood sugar levels as plain table sugar. The Gliadin family such as oats, wheat and spelt are the most common allergen. Besides raising insulin levels in the body and their rapid carbohydrate uptake, grains also release cortisol which is a stress hormone. This raised cortisol will lead to fat gain among other things.

The evil carbohydrates. However, some of these voluntary energy donors are pretty demanding. This is because not all carbohydrates are the same. Sugar in any form is also a carbohydrate. But these are particularly insidious. Our body reacts to foods containing more significant amounts of bad carbohydrates with an extremely rapid rise in blood sugar levels. But after that, it drops again in a very short time. The result is a short-term increase in performance, but the vicious cycle begins combined with a hefty drop in performance.

These bad carbohydrates (sugar in any form) are also responsible for many diseases, such as diabetes, tooth decay, obesity, and many more. This is why carbohydrates in the form of sugar should be avoided as much as possible. However, this is not so easy, because they are hidden in many products without being recognizable at first sight – so be careful! The body forms glycogen from part of the ingested carbohydrates as a permanent sugar reserve stored in the liver and muscles. Up to 4% glycogen is formed in the liver and about 0.1% glycogen in the blood. In case of excessive intake of carbohydrates, the excess part is converted into body fat.

Carbohydrates – positive energy

Despite the negative effect of insufficient or too many carbohydrates, it is crucial to provide the body with enough good carbohydrates because the body needs them since it constantly consumes energy. Foods that contain good carbohydrates include, in particular, a wide variety of whole-grain cereals:

  • Rice (recipes with rice)
  • Legumes,
  • potatoes (potato recipes)
  • and vegetables.

These high-fiber foods provide energy and promote digestion at the same time. The great advantage of these products is that the pancreas is not burdened – a welcome positive effect. After all, the pancreas is often over-stressed, especially in our latitudes, by faulty, fatty, and meat-heavy diets.

But even good carbohydrates can lead to obesity. As already written above, the body is supplied with more carbohydrates than the body consumes throughout the day. How so? Quite simply: the portions should be adapted to the respective body weight and activity. A person who sits in an office every day should eat smaller quantities than those who perform a physically strenuous activity throughout the day.

Whole grains – a good mix of fiber and carbohydrates

The good carbohydrates that the body needs, especially in whole grain products of any kind. In addition, these whole-grain products provide a lot of fiber. Therefore, if possible, avoid using white flour in baking and cooking. Instead, switch to whole grain flour – many recipes can be cooked just as well with whole grain flour. And some dishes even taste much spicier with whole wheat flour! When buying baked goods, you should also buy only whole grain products, if possible. These bring your body much more healthy energy and vitamins, and vital substances.

gluten free lose weight

10) Only eat carbs with fat and protein

Consuming carbohydrates with fat and protein will slow down the release of the carbohydrates into the system. This will lead to a steadier supply of energy and reduce the chances of a carbohydrate energy crash later on. As this will reduce the amount of insulin reduced it will specifically reduce the amount of fat around your love handles further sending you towards your flat stomach and six pack abs goals. There you have it, follow these 10 steps to success and you should have no problem losing weight and keeping it off for good. Best of luck and stay motivated!

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