What To Eat When Trying To Lose Weight

When people try to shed pounds, the automatic action is to restrict certain foods in their diets. But this mindset only makes your body feel deprived which will only result to relapse in your diet in the long run. Why not think about the foods that you can eat that can give your body what it really needs while helping it lose weight?

✔ Watermelon

If you have sweet tooth, instead of grabbing artificial sweets, opt for a juicy fruit like watermelon. It will serve the same purpose and provide anti-inflammatory and antioxidant properties at the same time.

✔ Cucumber

We know cucumber has high water content which gives the feeling of fullness but won’t pack on pounds because it’s a low-calorie food. Plus it has vitamin K that helps with blood clotting.

✔ Apples

The saying “An apple a day keeps the doctor away” couldn’t be truer. This fruit is packed on fiber that helps slow down body’s breakdown of carbohydrates and absorption of sugar. As a result it helps control blood sugar. Aside from that, it’s great for those who suffer constipation as it promotes movement of material through digestive system.  

✔ Berries

It’s high in fiber and rich in antioxidants. Aside from that, it has low glycaemic index which is known for preventing blood sugar level from spiking and crashing.

✔ Vegetables

Most veggies have high water content while some have high fiber content. Both of these are good when trying to drop pounds since it helps you feel full longer and helps cleanse your digestive system.

✔ Tomatoes

This fruit also help your satiety because of its high water content. It comes with vitamins A, C, and antioxidant lycopene that is not only good for the heart but also lessen risks of some cancers.

✔ Green Tea

Instead of coffee, why not reach for a cup of green tea? It’s not only calories-free, but is also full of antioxidants, improves cardiovascular health, decreases inflammation, and controls hunger pangs while hydrating your system.

✔ Celery

Do you know why models snack on celery? That’s because it’s a vegetable that reduces bad cholesterol, it contains “good” salts, which is organic, natural, and essential to health unlike table salt that retains water in your body, has diuretic and cleansing properties, and only contains 10% calories!

✔ Grapefruit

By including even just a half of grapefruit in your breakfast, you’ll be able to keep hunger pangs at bay which means you won’t feel the need to snack in the middle of the morning.

✔ Kale

No, the hype about Kale is not over-rated. It actually helps your lose weight! How? Well, it has low calorie content, it suppresses your hunger, and it is a nutrient-dense food, which means your body gets the energy that it needs without negative effects like eating fried foods.

It’s important that to be healthy, you must focus on getting fit not just becoming thin. So instead of constantly trying to depriving your body of foods, try focusing on providing necessary nutrients for your body. Aside from that, it’s also possible that the reason why you’re not losing weight is because you think that you only have to do one thing to make it happen which is go on a diet. What you may not realize is that losing weight and keeping that weight off relies on maintaining as healthy lifestyle. This is why chiropractic care aims to treat the body on a holistic level, meaning its goal is to not only provide immediate relief from issues such as back pain, but to help the body heal and manage itself from the inside out, so it's less likely to face other health issues such as weight gain.

Chiropractors in Singapore now incorporate weight loss, nutrition, and exercise counseling into their treatments because losing weight won't just reduce back pain and other musculoskeletal symptoms, it will slash your risk of a number of medical conditions like diabetes and high blood pressure. So remember, it’s not just about the numbers you see on the scales so don’t just aim to be thin, you should instead work towards improving your overall health and you’ll see how everything just falls into place including your weight.

Top 6 Mistakes You’re Probably Making If You’re A Newbie In Working Out

Deciding to go to the gym is a great start to fitness, but we all know that the real hard work is just about to begin. This stage is can be daunting as it is; don’t make it more difficult by making these newbie mistakes at the gym! Dig in to avoid them and enjoy your gains!

1. Lacking Focus

Going to the gym and mindlessly trying every machine available doesn’t cut it. Yes, you can still get a good sweat from that, but if that’s all you’re after you might as well just go for a jog at the park. Or sometimes, you’re looking at different workout programs at once and you get overwhelmed about when to do what program.

If you want to see the results that you actually want, you have to have a clear goal and just focus on one workout that targets a few areas at a time. Schedule your workouts. If you’re planning to go to the gym 3 to 4 times a week, then designate a different program for each day.

2. Neglecting To Keep Track Of Progress

You may think that this isn’t necessary because you can easily take note mentally, but not really. Results or the lack thereof when it comes to workout gains are not as evident especially when you’re still a newbie. So it can be hard to figure out where you’re lacking, what you’re doing wrong, or what to improve on.

To help you know when you need to work certain muscle groups over others, whether or not you should be progressing to the next level of certain exercises and to help  you have more set plan and focus on your workouts, keeping some sort of tracking system for your workouts is a must.

3. Trying To Do Too Much Too Soon

At first, you can’t wait to get to the gym every day and pack on muscles. But if you work out every day while trying to up your intensity level, you’ll find yourself bored so you end up skipping one too many times or getting injured which leaves you with no choice but to put your workout on hold for treatment and recuperation. Although chiropractic care is an effective way to address these types of injury, it still would have been better to avoid injury at all cost. Remember that your body needs at least 2 days off in every 7 days of exercising to allow your body to heal, rebuild itself stronger and bigger.

4. Ignoring Proper Exercise Form

Most of the time, people who are new to the gym are most concerned about lifting heavy weights instead of their form while executing any exercises. This is because they feel pressured to keep up with what everybody at the gym is lifting already, not realizing the fact that those individuals are more likely been going to the gym for months if not years.

If you’re a beginner, hiring a trainer for at least a couple of session is a good idea to get all proper techniques down. So that in you can do them right even if you’re alone later on. This way you can avoid injury and gain as much as you should from any given exercises.

5. Doing Stretch Holds Before A Workout

This practice tends to sedate the muscles, and research shows it will decrease strength and power. Also, static stretching prior to activity may actually cause injuries, not prevent them. Although some exceptions apply for very tight muscles, for the most part you should perform static stretching after activity or exercise. If you should stretch, better go through a dynamic stretching routine instead of static one, because bringing the body through a range of motion can actually prepare it for the demands of the exercise session.

6. Spending Too Much Time In The Gym

For beginners, it may seem like you need to spend every waking moment at the gym just to achieve your fitness goal. They go from barely exercising to doing 2 hours every day at the gym. This will most likely lead to burnout. It would be better to start out gradually and give your body rest days. For example if you never exercise, start with 2 days a week and then build up from there. If you want exercise to be part of your routine, remember it is a marathon not a sprint. Plan your gym schedule in a way that you’ll be able to sustain it in your day to day living, instead of treating it like a month or two challenges.