Boost Your Weight Loss

Three Secrets to Boost Your Weight Loss

It might seem to boos your weight loss is just about exercising and counting calories, but sometimes you can hit a plateau despite your best efforts.  Fortunately, there are small, relatively easy things you can do to boost your weight loss.  Adding the following strategies to your weight loss plan can help you to get back on track and shed those pesky pounds with seemingly little effort.

Take a Cinnamon Supplement


Supplementing with cinnamon is an effortless way to melt away fat.  In a 2006 study in the Journal of the International Society of Sports Nutrition, people lost a significant amount of body fat after taking a cinnamon supplement for 12 weeks. A similar study in a 2017 edition of Lipids in Health and Disease found that when people supplemented with cinnamon for 16 weeks, their body mass indexes significantly decreased when compared to people who took a placebo.  You can buy a bottle of cinnamon pills, or sprinkle cinnamon in your coffee or on a piece of toast to add this spice to your diet.

Drink Water Before Meals


If you fill up with a glass of water before eating a meal, you probably won’t feel as hungry and will be less likely to overeat. The research supports this notion.  In a 2010 study in the journal Obesity, subjects who consumed about 16 ounces of water before every meal lost approximately four pounds more than those who did not drink water before meals did during a 12-week diet. Most standard bottled waters are about 16 ounces.  Drink a bottle before sitting down for a meal, and you might notice yourself quickly shedding excess weight.

Eat the Right Foods


Often when dieting, people worry about all the things they can’t eat, but it might be beneficial to focus instead on the things you can, such as certain foods linked to weight loss. Most people gain weight over time as they age, but a 2011 study in the New England Journal of Medicine found that eating fruits, vegetables, whole grains, nuts, and yogurt was linked to weight loss over a four-year period.   Be sure to fill your shopping cart with these foods at the grocery store.

Stocking up on slimming foods can help you to shrink your waistline.  Combine this with other simple strategies, such as drinking water and taking a cinnamon supplement, and it will be easier to meet your weight-loss goals.

Winter Weight

Kiss Your Winter Weight Goodbye

You probably wish you could leave those winter pounds behind with the season. A lot of indulgence during the cold months was fun at the time, but now you want to lose the weight and get ready for summer. Here are four ways that you can kiss your winter weight goodbye.

  1. Change the way you eat


If you put on a few pounds thanks to the warm and delicious comfort foods you enjoyed during the cold winter months, it’s not a bad idea to start eating lighter meals. Eat more salads and less carbs. Make sure you eat proper portions. Overindulging in anything will not help in your weight loss effort. Eat dessert less often. If you have a sweet tooth, enjoy yogurt, fruit, and smoothies. If you’re ready to get your summer body back, eating better is the perfect place to begin.

  1. Drink water


Drinking more water will help you to feel full longer. This will help you to consume fewer calories and lose weight. Drink a glass or two of water before every snack and meal you eat. Water is also a better choice of beverage as it has no calories or fat. If you drank a lot of coffee, hot cocoa, and other speciality drinks during the winter, reducing your consumption of them now will help you to lose weight. Drinking water will also help you to look younger and more healthy.

  1. Get moving

Winter is over and the temperature is rising. It still might be raining, but don’t use that as an excuse to avoid working out. You can go for walks in the rain and do at-home workouts. If you don’t have the self-motivation to work out at home, hit the gym a few times a week. Set a steps goal for each day and figure out how to hit it. If you work in an office, make sure you take walks during your break and lunch. If there are stairs, walk them. By getting active again you will drop those winter pounds. Implement physical activity into each day even if it means going for a thirty minute walk each evening.

  1. Get enough sleep


Getting enough sleep is important for your weight loss. If you stay up late, you might want to enjoy a midnight snack or two. This will add to your calorie count for the day. Sleeping enough will also mean you have enough energy the next day to be active. If you don’t get enough sleep, your hunger hormones become messed up, which leads to overeating and weight gain. Aim for at least 7-8 hours of sleep per night. If you have trouble falling asleep, try turning off your TV and phone at least thirty to sixty minutes before bedtime to let your brain calm down. Being overstimulated can make it difficult to fall asleep. Make sleep a priority for better energy to get you through the day and to aid in your weight loss.

With summer on the way you probably want to drop your winter weight and get your body back. By following the above tips you won’t have any trouble shedding the pounds.



Living with Gastroesophageal Reflux Disease (GERD)

You’ve been experiencing frequent heartburn that just won’t go away, and a trip to the doctor’s office has confirmed that you have gastroesophageal reflux disease (GERD). While relieved to finally have a diagnosis, you may also be at a loss for clues to what comes next.

GERD is caused by stomach acid backing up into your esophagus, a condition known as “acid reflux.” This acid back-up is at the root of all your discomfort, which may show up not only as heartburn but also as a burning sensation in your throat, discomfort in your chest, and a sour stomach.

Your doctor probably will prescribe a proton pump inhibitor (PPI) or an H2 antagonist, both of which are usually effective in reducing the amount of acid your stomach produces. Of course, while a prescription regimen may ease some patients’ symptoms, it may not eliminate them completely. If this is the case, you may consider also making some simple lifestyle changes that can make the difference between feeling sick and miserable or being healthy and happy.

As with many gastrointestinal disorders, one the first challenges in living with GERD is learning to adjust your diet. Foods that are highly acidic, such as tomatoes and citrus fruits, are to be avoided, as are onions, peppers, fried foods, and foods high in fat. Other foods that you should avoid or eat sparingly aren’t quite as obvious, such as dairy products, caffeinated beverages, chocolate, and alcohol. In addition to asking your doctor about how to regulate your diet, you also can find a wealth of information, both in print and online, regarding what foods are safer bets, as well as great recipes created especially for those with GERD.

While not all doctors endorse it, many GERD sufferers claim to have had considerable success combating their symptoms by taking a tablespoon of raw apple cider vinegar daily. Why this natural remedy might offer relief is not known for sure, but one theory is that the vinegar’s alkaline properties act to reduce the stomach acid. At any rate, there is little to risk and everything to gain, since a tablespoon of vinegar once a day is not likely to hurt anyone. If you have a hard time swallowing this remedy, many of its proponents suggest adding some honey to combat the bitter taste or mixing it into a glass of water.

Almost as important as what you eat is how you eat. You should adjust your eating habits so that you are eating smaller portions at each sitting, even if it means eating more frequently. It’s also a good idea to eat your last meal of the day at least three hours prior to going to sleep.

Many who are plagued by GERD struggle to get a full night’s rest due to discomfort which can keep even the most exhausted individual awake, and in turn, sap their energy for the next day. Also, to keep stomach acid from advancing up the esophagus, you might consider investing in a wedge pillow or elevating the head of your bed so that you are not lying completely flat when sleeping. Lastly, if you wear nightclothes to bed, make sure they are loose fitting, as tight clothes can aggravate reflux.

In addition to adjusting eating and sleeping habits, people who suffer from GERD should try to maintain a healthy weight, avoid smoking, and drink alcohol only in moderation (if at all). Excess weight, smoking, and drinking alcohol can all intensify the symptoms of GERD.

While there is no quick fix for GERD, with proper medication, a focused diet, and lifestyle changes, it is possible to manage the condition. People suffering from the effects of GERD should talk to their physician to best decide what nutrition and lifestyle changes can be implemented to help alleviate the discomfort of living with GERD.



shedding holiday weight

6 Tips for Shedding Holiday Weight

If you gained weight during the holidays, you’re not alone. It’s an easy thing to do with all the parties, tempting treats, and delicious meals. Here are six tips for losing weight you may have gained during the holidays.

  1. Increase your water consumption

During the holidays you may have enjoyed a lot of specialty coffee drinks as well as alcoholic drinks. While delicious and festive, they aren’t exactly low in calories. Now that the holidays are over you should make water your drink of choice. Not only is it free of calories, but water will help to keep you full and therefore consume fewer calories.

  1. Get active

Whether you had a workout routine before the holidays or not, now is the perfect time to get active. Even if you only start by going for a 30-minute walk each day, you will start to burn calories and improve your stamina and metabolism. As time goes on you may decide to start running or hitting the gym. If you had a routine prior to the holidays, pick up where you left off.

  1. Eat proper portions

During the holidays it’s not uncommon to eat more than you normally would. There are so many temptations and it’s hard to say no. Now that you’re ready to shed any weight you may have put on, it’s time to get back to eating proper portions. Make sure you fill at least half of your plate with fruits and veggies. If you decide to go for seconds, wait at least twenty minutes before doing so and drink a glass of water.

  1. Don’t crash diet

You might be so eager to drop weight after the holidays that you skip meals and snacks altogether. This is a bad idea as your metabolism will slow down and you won’t burn calories as fast. If you don’t eat enough, you also won’t get the nutrients and fiber that also play a role in weight loss. In fact, you may even notice weight gain if you stop eating because your body will begin to store fat as it thinks it’s in starvation mode.

  1. Give away holiday leftovers

If you’re left with a lot of leftovers from the holidays, pass them on to friends and family. The best solution is to send your guests home with leftovers so they’re aren’t around to tempt you in the days to come. If you do find yourself stuck with leftovers, portion them out and freeze them to have for dinners and lunches in the future.

  1. Reduce sugar intake

Sugar causes weight gain as well as a number of other health issues including depression, high blood pressure, and it may lead to cancer. Over the holidays you probably indulged in sugary treats more than normal. Don’t go cold turkey and cut out all sugar at once. If you have a sweet tooth, this is an impossible feat anyway. Replace desserts with fruits. If you drink sodas, try to break the habit. By reducing sugar intake, you will automatically begin to lose weight.

Losing holiday weight doesn’t have to be a struggle. If you adopt healthy lifestyle habits again (or for the first time), that weight is going to fall right off.


Keep The Weight Off With Water

5 Tips To Keep The Weight Off With Water This Thanksgiving

For many people, Thanksgiving means time with family and friends, football, and food. Over the course of the long weekend, many people find themselves at several Thanksgiving-style dinners, which means a lot of food and the opportunity to overeat. But you don’t have to pack on the pounds this holiday season. With these 5 tips to keep the weight off this Thanksgiving, you will be in control of your eating and will be able to stay healthy while still enjoying the holiday.

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Improve Senior Health

10 Common Beverages That Can Improve Senior Health

Senior adults are always searching for ways to stay young and healthy, but they may be overlooking one of the easiest solutions of all: drinking common beverages. The health benefits of everyday drinks might surprise you, plus they could already be in your pantry or fridge. Make drinking these ten common beverages a part of your regular diet, and drink to your youth–and health.

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Weight Loss Efforts

Are You Sabotaging Your Weight-Loss Efforts?

Losing weight through dieting is not an easy endeavor. Even when you strictly follow the meal plan, sometimes you sabotage your own efforts. If you are not losing weight, and also are not cheating, then maybe you have undermined your own weight loss plan unintentionally. Here are some ways to re-start your plan in order to achieve your target weight.

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simple solutions to ease headaches

Simple Solutions to Ease Headaches

Headaches are no fun. They can make even a good day seem miserable, as every noise is amplified and simply opening your eyes can be painful. If you are stuck at work, out camping, or in some other situation where seeing a doctor and getting a prescription is out of the question, there are home remedies that you can try to ease your headache pain.

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Keep Your Cat Healthy and Happy

How to Keep Your Cat Healthy and Happy

Cats are one of the most commonly owned pets in the world. The small creatures make great companions and often require less work to care for than other popular pets, such as dogs. However, one should not take a cat’s relative independence for granted. Cats do require a certain level of care to remain happy and healthy. New cat owners may not know where to start when they first bring their new feline companion home, but with the following tips, even the most confused caretakers should be able to adequately provide for their pet’s needs.

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Improving Your Lifestyle

Essential Tips for Improving Your Lifestyle

A healthy lifestyle isn’t just about what you eat and how active you are. Health involves your mind and relationships as well. Here are five essential tips for improving your lifestyle.

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