7 Things To Lose 20 Pounds

Losing weight sounds easy, but we all know the truth. We have all tried the quick fix diets that end with you weighing more than when you started. Here are 7 things you can do to lose 20 pounds quickly and then keep on shedding weight.


CREATE A WORKOUT JUST FOR YOU

Not all body types are the same. Your friend might have lost 20 pounds with a great workout, but that will not guarantee you will too.

Get to know your body and work with an expert trainer to figure out what you want to target first and how to achieve long lasting results.

Spice it up by changing your routine or the type of exercise you do. Summer workouts are not the same as winter workouts. Run, swim, hit the gym, walk or climb. The choices are endless and the right combination for you could be just around the corner.


WORK OUT AT THE SAME TIME

Your body gets used to the routine and will crave exercising if you do it always at the same time.

Best time to workout is in the morning. If you think you are not a morning person, give it a go. It might surprise you.


KEEP A FOOD DIARY

Keeping a food diary is a good idea, but you have to be careful.

It can be very helpful to track what you eat so you can face the reality of what you are putting in your body. We tend to minimize the unhealthy foods we ingest, those tasty treats. Or, beat ourselves up over the smallest slip up.

It is vital that you not go overboard with the diary. It is a way to learn about your body, nutrition and your meals.


CREATE A VISION BOOK WITH HEALTH AND WELLNESS IMAGES

A vision book is a great way to keep you motivated. Unlike vision boards, a vision book can always be expanded.

For example, your first goal might be to lose 5 pounds and work your thighs. Once you accomplish this, you can add new goals with inspirational quotes and images. In the end, you’ll have a great record of the whole process. Whenever you feel unmotivated, you can just look back on everything you have achieved.


MEDITATE

Including meditations into your day will help you lower your stress levels and therefore eat less.

It is a great way to connect with your body and mind. Learn to detect when your stress and anxiety levels go up and what kind of situations and thoughts lead you there.

Getting to know yourself this way helps you achieve your goals.


SURROUND YOURSELF WITH SUPPORTIVE PEOPLE

Having friends and family tell you to try the dessert, or have a tiny piece of cake, it’s hard to say no.

Keep your friends and family in the loop. They can become part of your tribe, as a great support system. Sharing with like-minded individuals is important and will make it that much easier to achieve your goals.


NOURISH AND DETOXIFY YOUR BODY

Learning to maximize your intake of nutrients and minimizing your calorie ingestion (in a healthy manner) will help you lose pounds fast.

Detoxify your body with a few simple tricks. Drink water with lemon juice. Always eat your greens and sprouts.

Toxins will leave your body like never before.

10 Best Fitness Tips for Good Health

Everyday habits are as important as a good exercise routine and diets. It is vital, in the long run, that you include these 10 fitness tips to achieve, and keep, good health.


PUT YOUR HEALTH FIRST

It is the first step and the most relevant. You must make a conscious decision that you are and will be healthy. If you make your health a priority, you will live your life fully, without any restraints.

Learn about your body, how it works, what agrees with you and what doesn’t. Learn about food and cooking. Choose to live a healthy lifestyle and have it be an excuse to express yourself and evolve as a person. It will be fun!

 


UNHEALTHY FOODS IN MODERATION

We all struggle with being good and following a healthy diet all the time.

Usually, it is the beginning of the end. You eat one cupcake, one pizza, have one beer and its a slippery slope to unhealthy town. How to avoid that? Easy!

There are two rules to follow. First, the 90/10 rule. 90% healthy, 10% unhealthy. You should follow this if you want to lose weight and just started your new healthy lifestyle.

After you are on your way and have gotten used to this tough lifestyle, move on to the 80/20 rule: 80% healthy and 20% unhealthy.


LIVE AN ACTIVE LIFE

If you want to be an active person and have a healthy lifestyle, you need to move.

Forget about watching TV every night for a couple of hours. Keeping the weight off, feeling fit and full of energy requires you to be on your feet. Whether it is going out with your friends to dance or going out for a run, take advantage of it all!


ENJOY

If you are serious about a change in lifestyle,  you cannot force yourself to be someone you are not.

Your new lifestyle must be sustainable, long term. Get to know yourself in this new role. Choose a sport, a workout routine that you enjoy. Do NOT force yourself to run if you hate running, for example. This can only need to failure.


SLEEP

Sleep is vital for your body. You can’t have an active lifestyle if you don’t give your body time to recuperate.

All areas of your life will be affected if you don’t sleep enough. Your mood, your concentration, your productivity, you name it. Get 7 or 8 hours every night.


DO NOT DIET

Diet is a term widely misused. It is important to know the difference between going on a diet and making a lifestyle choice.

A diet is short-term, a quick fix. That is not a healthy lifestyle. If you really want to  make a change in lifestyle, you need to consider every aspect of your life. That is why it is so important to take into account these great tips we have for you. They will make  the difference between a long-term solution and another failed diet.


VEGETABLES, YOUR NEW BEST FRIENDS

Here is the truth: if you usually do not eat vegetables, they are not appetizing. Here is where it is important to have taken a conscious decision to make a change in your lifestyle.

It will take some time to get used to every flavor and texture. There is a learning curve to get to know vegetables, learn to cook them, what to mix and what not to eat together.

Try things out, enjoy and have a laugh when it turns out awful. You know they give you fibre, antioxidants and lots of vitamins that your body needs to keep up with your new active lifestyle. Get to know your new best friends and include some with every meal.


HEALTHY SNACKS

We are all so accustomed to snacking that not doing it anymore isn’t really an option.

Here is how to turn this source of unnecessary calories into a source of nutrients that will help you keep an active and healthy life: fruit, nuts and raw vegetables.

Your body is probably just looking for something to chew on. it is so used to it! So give it something that will tire it out, like a carrot or nuts. Have something sweet, like strawberries, to fight that sweet tooth. Never mind the calories, these are healthy and most will be used up digesting your snack anyway. Keep your snack a snack, and not a meal.


LOOK ON THE BRIGHT SIDE

Your mindset will affect every part of your life. Every decision you make, every situation you face and problems you will need to confront.

If you are serious about a healthy lifestyle, you need to do one simple things.

Be grateful. Be thankful of your body and all of the amazing things it does every day so you can enjoy living. Be thankful of the seasons that give you such a great variety of foods to taste. Be grateful for the rain and the sunshine.

Be grateful for all the obstacles that allow you to learn and evolve as a person. Be grateful for this chance to change your life.


SMILE

It might look like a crazy, stupid idea. But it isn’t.

Smiling has many effects over your body. It takes far less muscles to smile than it does to frown. So stop making such a big effort to frown, relax and smile.

Smiling affects how you bond with people, how they react to you and how you perceive them. It is an expression of how good you feel inside and with your life because you had the courage to change your life and stick with it.

10 Reasons You’re Not Losing Weight

frustrated-woman

You seem to be doing everything right. You exercise, you diet but you are not losing any weight. This can be frustrating. Here are 10 reasons why you are not losing weight. Once you are aware of them, it will be easy to get you to your ideal weight!


YOU OVERCOMPENSATE

It’s a simple cycle: you eat healthy; you workout and then you reward yourself with a treat.

chocolate

The truth is, you never know how many calories you have worked off with your exercise routine. You might even be undoing it all and putting on more weight.

Flowers

It’s important that you reward yourself in other ways, or in a controlled manner.


YOU DON’T SLEEP ENOUGH

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Adding an exercise routine to your busy day is hard. It is common to make that time by sleeping less. Add to that, the extra time to prepare healthy meals and you might be looking at a significant lack of sleep.

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Your body needs time to recuperate from the workout. It needs rest. When you are sleep deprived, your body’s performance is affected. It slows down your metabolism. Your body looks for ways to compensate for the lack of rest, so it craves more food. It needs to fuel itself.

Make sure you get a good night’s sleep.


YOU’RE DRINKING TOO MANY SUGARY DRINKS

sugarDrink001

We all like to feel like an athlete when working out. You go out for a run, exercise and drink a fruit juice, smoothie, soft drink or even a Gatorade. You think you are replenishing all the minerals you lost through sweat. That is not what you are doing.

sugarDrink002

You are ingesting a lot of sugar and other substances that your body doesn’t need. Athletes need extra minerals because they work out so hard. You are trying to lose weight, to keep fit. All you need is some water with a few drops of lemon (natural!).


YOU’RE EATING LARGE PORTIONS

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You are taking the time to prepare healthy, colorful and fresh meals. But you are still not losing weight.

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Here’s the trick: control your portion sizes. There is no point in putting so much effort in preparing tasty dishes, don’t waste it all. Moderate your portions so you control the amount of calories.


YOU’RE EATING TOO LITTLE

Yes, it seems like a contradiction. Our bodies are very complicated. Here is how it works.

small

If you eat too little, your body thinks there is no food around. In order to protect itself, it starts to accumulate all the fat it can. The little fat and all the calories it can get, it will store them.

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Make sure you eat enough.


YOU’RE NOT CONSISTENT

Your body has many defense mechanisms. It always looks for ways to protect itself.

consistency

Everything you eat, or don’t. The exercise you do. All of it sends messages to your body. That is why you need to be consistent. If you eat too little and then too much, you are saying to your body: “Times are tough, there isn’t much food around. Let’s accumulate fat. Here is a lot of food: our opportunity to gather calories in these hard times.”


YOU DON’T VARY YOUR WORKOUTS

Doing the same workout day in, day out is not also boring, but you also lose less weight.

spice

As you get better and better in the areas you exercise, you get better at them. It gets to a point where you either need to do A LOT of reps, or you need to change the workout.

Target different areas. Vary the sets of exercises so you don’t do the same routine throughout the week. Keep your body guessing.


YOU DON’T NEED TO LOSE WEIGHT

We seem to be obsessed with losing weight nowadays. Yes, there is a problem with obesity in this country. But, what is your ideal weight?

happy-woman

It is important for you to have a goal in mind. Check with your doctor to see what your goal should be and help you keep track of your progress.


YOUR WEIGHT ISN’T A TRUE REFLECTION OF BODY FAT

Remember that a number might not be what you are looking for. Muscle weighs more than fat. If you are looking to tone your body and shed a few pounds, you might end up gaining a few and still look better than ever.

bodyfat

Track your measurements and your water retention levels. Make sure you check these no more than once every two weeks. Constantly measuring yourself will only make progress seem slower.


YOU HAVE A MEDICAL CONDITION

There are many reasons why you put on weight and cannot get it off.

doctor

If you have followed a diet and exercised for a while – be honest with yourself! – and have not lost weight, it might be worth checking with a doctor. There are many conditions, hormonal imbalances for example, that could be causing your weight problem.

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10 Foods Available in the US that are Banned Elsewhere

Banned

Countries don’t follow the same criteria when deciding what is healthy and what is not. Here are some ingredients you are usually putting in your body without even knowing. Here are 10 examples.


PINK SLIME

 Pink slime

Pink slime is made by: sucking meat and cartilage off of bones with a machine. It is then soaked in ammonia and frozen. Supermarkets and grocery stores add it to your meat, often minced beef to make cheap hamburgers.

 Burgers Hot dogs

You can also find it in hot dogs. It is banned in the European Union because it can carry pathogens from the bones.


GENETICALLY MODIFIED FOOD

 gmo_wheat_field

Genetically modified food (GMO) is becoming more and more common: papaya, corn, soy and even canola.

In Europe, GMOs have to be labeled and certain ones are banned, like the papaya.

papaya

Animals fed with GMOs suffer more from intestinal and organ damage, tumors, birth defects and premature births.


CARRAGEENAN

 Seaweed

Carrageenan is extracted from a specific type of seaweed. It is introduced in processed dairy goods as an emulsifier and thickener.

It can be found in baby formulas and other dairy goods.

carra

It is banned in the European Union because it causes gastrointestinal problems.


ATRAZINE

 Atrazine

Atrazine is a herbicide, commonly used in the U.S..

The European Union has banned it because it leaks into the ground, contaminating drinking water and crops transfer it to us.

It has been linked to reproductive problems.


HORMONES IN BEEF AND MILK

 Cow hormones

Growth hormones are given to cows to increase their milk and meat production.

The National Cancer Association links it to the rise of cancers caused by hormonal imbalances.

Cow hormones 2

Many countries have banned them, including the European Union, Japan, Australia and China.


CHICKEN WASHED IN CHLORINE

 Chicken

Chickens are kept in warehouses where the lights are never turned off, so they don’t stop eating. They are crammed in there and to top it all off, these conditions make them pick up a lot of harmful pathogens.

Chicken2

To kill off any of these germs, the meat is washed in chlorine.

It is banned in the European Union, but not in the U.S.


BLEACHED FLOUR

 Flour

Flour naturally whitens over time. Time is money, they say. So the food industry in the U.S. doesn’t wait.

Instead, they use azodicarbonamide to bleach the flour. Where else do they use this? Sneaker soles.

Sneaker sole

Azodicarbonamide can cause asthma and is banned in Singapore.


IRRADIATED FOOD

The European Union allows irradiation in herbs and spices, but banned it for meat, fruit and vegetables.

Fruit

In the U.S. however, it is used as a replacement for good hygiene.

Dangerous chemical changes are initiated by irradiation and need further study.


DPA

 Apples

DPA, or diphenylamine, is found in apples, apple juice, applesauce, pears and baby food.

The European Food Safety Authority considers it a poison.

What is it used for? Apples look so shiny and tasty. That’s not the apple, it’s DPA.

Apple sauce

It has been used in the U.S. since 1962.

DPA has been linked to higher risk of cancer.


WATER FLUORIDATION

 Glass-half-full

If you want to buy fluoride, you need a prescription. And yet, you may be getting it everyday in your water supply.

In Europe, most countries do not use fluoridate in their water supply.

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Ingesting fluoridate in significant amounts over a long period of time has been linked to bone cancer, hyperactivity, decreased thyroid function and kidney issues.

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10 Unique Healthy Food Alternatives

Healthy-desserts-muesli

There are many simple ways to take care of yourself and your family. A few changes in your recipes and they’ll be much healthier and happier.

SUGAR


sugar

Added white sugar is never healthy. Substituting it with brown sugar is a better alternative, but there are other options too.

You can simply replace it with honey, which adds sweetness naturally. If you are looking to add taste, use cinnamon.

 honey and cinnamon

And if you really want to try something different, switch it up with applesauce.

FLOUR


flour-types

Flour has many alternatives. It all depends on what you are making.

Replacing white flour with whole-wheat flour is always a good idea. But you can also find other, more nutritious alternatives.

Beans

Pureed lentils or black beans can add great texture and lots of nutrients to your recipes. Other options include crushed seeds.

MASHED POTATOES


Mashed potatoes

The best recipe we could find for making mashed potatoes healthier is very simple.

 Replace half of the potatoes with steamed cauliflower. That way, you get all the flavor and texture, but less calories.

 Cauliflower

You can also try making it solely with steamed cauliflower, but we doubt your kids won’t notice.

CREAM


Cream

Cream is a delicious and filled with a rich texture. It also contains a lot of fat.

Coconut

Luckily, nowadays, there are man simple replacements for it. Our favorite option is coconut milk. It contains medium-chain fatty acids, which help you maintain your weight and don’t raise your cholesterol levels.

EGGS


eggs

Unless you are making a fried egg, an omelet or boiled egg, it can be replaced.

The main reason to use eggs in most recipes is to bind ingredients together. There are a couple of great substitutes: chia seeds and flax seeds.

 chiaflax

Mix one or both types of seeds with water. Let them hydrate for a couple of hours. Strain it and mix with fresh water in the processor. Strain again and throw away the seeds.

This flax and chia seed juice or milk will bind your bread, brownies, and anything else you need without any fat or cholesterol.

FROSTING


Frosting

We are so used to adding frosting to our cakes and cupcakes, we don‘t even consider anything else. There are a few alternatives.

Marsh Fluff

The easiest of all is to stir whipped cream cheese at room temperature and turn it into marshmallow cream (fluff).

PASTA


Pasta

Pasta is a source of carbohydrates that turn into sugars. They have little nutrients.

Luckily, there are many options to switch it up. You can use Japanese shirataki noodles or rice noodles.

lasagna

If you are making lasagna, you can use zucchinis or eggplants to create the layers.

TORTILLAS


wrap

Tortilla wraps are so delightful they are now everywhere.

Lettuce wrap

They are, however, made with flour and lack nutrients. If you don’t want to feel so full, try lettuce leaf or even spinach to have a fresh wrap.

OATMEAL


Oatmeal is a common part of our breakfast. If you are ready for a change or simply looking for a more nutritious ingredient, try quinoa.

 quinoa

Quinoa is a ‘superfood’. It is filled with all the good stuff your body needs. So much so that the United Nations declared 2013 the International Year of Quinoa.

MAYO OR MIRACLE WHIP


mayo

Mayo and miracle whips taste great but have a lot of fat and cholesterol.

guacamole

 An easy and healthy substitute is mashed avocado. You can prepare it as a dip with garlic, tomatoes and a pinch of salt. It is called Guacamole. Anyway you have it, it’s delicious!

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