8 Natural Pain Relievers

Pain is a feeling that all of us would want to avoid, but often end up experiencing. Be it in the form of a headache, period pain, muscle ache or joint inflammation, an ache never leaves our side for too long a time.

The method that most of us follow to get rid of a pain is to pop an over-the-counter (OTC) painkiller into our mouth. While OTC medicines are effective in treating pain, they are also associated with a number of side effects, especially if used regularly or on a long-term basis.

Though many of us are unaware of this fact, there are a number of natural pain killers that can help relieve aches, without presenting the danger of side effects. In the following lines, we have listed some of the most effective natural remedies for pain, including the herbal ones.

Natural Pain Killers

8 Natural Pain RelieversBoswellia

Boswellia is the name of an Indian herb that has been found to be effective in treating the pain occurring from rheumatoid arthritis (RA).

Boswellic acids, the active constituents in boswellia, are responsible for bringing relief from the ache. This particular herb is available in the form of supplements as well as topically-applied creams.

Devil’s Claw
Devil’s claw, scientifically known as Harpagophytum procumbens, is also an herb that is believed to relieve pain associated with arthritis.

Apart from that, it has been seen that the herb helps reduce pain intensity, muscle spasms and muscle tenderness. Native to South Africa, Devil’s claw contains chemicals called iridoid glycosides and has been found to be effective in lower back pain as well.

White Willow
A supplement of white willow bark has been found to provide the pain-relieving effects that result from the use of aspirin, without the latter’s side effects.

Though there are no major negative effects associated with white willow, people with peptic ulcers or gastritis are advised against using it.

Feverfew
Feverfew, an herb, has been in use as a remedy for inflammation and period pains since the time of the ancient Greeks.

Studies have indicated that the herb reduces the frequency, severity and duration of migraine headaches, if consumed over a long period of time. Still, it cannot be taken as an effective treatment for an acute migraine attack.

MSM
MSM (methyl-sulphonyl-methane) is the term used in reference to the naturally-occurring sulphur compound, like that found in sulphurous springs.

The compound has been known to benefit aching joints. It is available in the form of dietary supplement as well as creams, for topical application.

Magnesium
Consumption of magnesium-rich foods has been believed to provide relief to those suffering from migraine headaches.

Available in whole grains, nuts, seeds, legumes and green leafy vegetables, the mineral is said to reduce both, the intensity and the duration of attacks. It can also help ease lower back pain, muscle cramps and the muscle tenderness associated with fibromyalgia.

8 Natural Pain Relievers

Fish Oil
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 fatty acids present in fish oil, have been known to inhibit the production of inflammatory chemicals in the body.

In other words, the oil can help bring relief from numerous pains, including those occurring from rheumatoid arthritis, Crohn’s disease, gout and sinusitis.

Bromelain
Bromelain is the term used in reference of a group of protein-digesting enzymes. It is found naturally in the stems of pineapples and serves as an anti-inflammatory agent.

Available in the form of cream, it can be topically applied to treat strains, sprains and muscle injuries. It has also been associated with relieving pain and headaches associated with sinusitis as well as pain, bruising and swelling that follow surgical procedures (episiotomy) in women in labor.

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How to Workout in Less Time

Everyone should learn the basics of how to workout in less time. One of the real problems that I have seen with people is a lack of a good plan when getting started in a gym. You look at the big loud guys, see what exercises they are doing and subconsciously or not you start doing the same things.

Of course the big guys are breaking their body parts up and working each set until failure with lots of long breaks between sets.

Often you don’t need long rest between sets and you never need to spend more than 45 minutes doing a workout, in fact mine usually take me about 30 minutes. I think lots of people would like to know how to workout faster.

So Here Are Some Rules On How To Workout In Less Time.

How to Workout in Less Time

How to Workout in Less Time

1. Start with a base warmup – I start by doing one easy set of each (usually with machines) bench press, shoulder press, lat pulldowns, rowing. Many people will start with 5 or 10 minutes on a bike, treadmill, or elliptical trainer to get the blood flowing and that is perfectly fine too but I like to engage the muscles.

2. Do workouts faster – Sure we need a break between working our individual muscles but a great way to workout in less time, get more done, and get your heart working, is to do exercises back to back.

There are two methods to do this circuit training and supersetting and you can really mix these up between workouts. I personally work all my muscles in each workout three times a week.

3. Cooldown and abs – I like to do my stretching after the workout and do a few sets of abs

Then I am done. The biggest part of the time of my workout is spent doing the actual weights and the best way to save time while doing the weights is either those supersets or the circuit training so I will explain how I do those here.

Just to let you know I do both of these forms of exercise actively, I will do one for a few weeks and then switch to the other for a few weeks just because mixing it up with your muscles is so important to keeping interested and making gains continue without plateaus eating up your time.

How to Workout in Less Time

Circuit Training To Workout in Less Time

Circuit training simply means that you are doing one long set or sets to work all your muscles. As you go between exercise you do not take a break and by the end of the set of sets you are exhausted and it probably takes 8-10 minutes to go through each one of these circuits. This is the first and most common method of how to workout in less time.

I like to start with my legs, chest, back, shoulders, biceps, and triceps, in that order. The reason for this is that as you get more tired and winded it is harder to work your big muscles like legs or back or chest near the end.

Also after doing back your biceps are a bit tired and after doing shoulders or chest your triceps are tired so I leave those until the end.

Here is a sample circuit training set

  1. Leg press
  2. Leg curls
  3. Bench press
  4. Seated rows
  5. Shoulder press
  6. Alternating curls
  7. Tricep pushdowns

All of these exercises would be sets of 8 to 1o reps or so and almost until exhaustion (make sure you have a good weight that you can’t do another rep after the rep) and make sure you are doing each rep at a decently slow rate. You want to get the workout done fast but each set should be done slowly. There is very little break between exercises and after your set you will really want to take a few minutes before the next long set and get a good long drink of water as well.

Do two or three cycles of these sets to complete your workout. The last cycle though will be very difficult as you will be winded and your muscles will be weak at this point.

Supersets To Workout in Less Time

Supersets are another way to get more weights done quickly. I will do two exercises back to back and then move to two other exercises. the idea is that I am exhausting the muscle group much quicker and by the end the muscles do really hurt. This is similar in time to circuit training but much more focussed for each set of two muscle groups.

Here Is A Sample Superset Workout

I will start with chest and back in this example and I don’t usually do legs in my supersets as they are tough enough on their own.

I will do bench press and seated rows only for these two exercises and try and really kill it. I do a set of bench press with a fairly heavy for 8 or 10 reps and then as soon as I get finished I will move to the seated rows and do the same, take a little rest, after that set I go back to the bench, raise the weight by 20 pounds and do maybe 7-9 reps as I am more tired but my chest really has not recovered so I am not as strong as the first set. Then I go to the seated rows and just the same add 20 pounds and get as many reps as I can.

Those are the first two parts of the bigger set. Now that I am winded I will go back to the bench with the same weight on still and get as many reps as I can. At this point my chest is really tired and I can shoot for about 5 or 6 reps at most and then strip off the 20 pounds that I had added earlier and get another 3 or 4 reps out. My chest is burning and I am done with that. I then limp over to the seated row (breathing really deep at this point) and do the same with a few reps, stripping some weight, and then getting a few more reps in.

I then take a break and do the same thing with a similar rotation of shoulder press, and tricep pushdowns. Now that most of the workout is done I will do leg extensions or presses together with leg curls, but as a much slower pace as I am short on energy and the legs are very very hard to work heavy anyway.

After this I will take a break and then do a mini circuit of abs and biceps.

How Effective are Circuit Training and Supersets?

Doing the Supersets like this is very taxing and I am always really sore the next day but if I try doing these type of workouts for more than a few weeks I find I start really losing my motivation.

The workouts are quick but really taxing so you dread it after a while. It is really hard to do this effectively for a long time but for a quick burst for a few weeks every few months will really change things up and lead to great overall fitness gains.

As you can see from these examples there are a few ways to really change things up in your workout and in the end I am still able to work my whole body in one workout without spending too much time at the gym and really making the most of the time.

Doing circuit training or superset style workouts like this is the secret of how to workout in less time and really make you work for it. Try it out and tell me what you think of these methods below

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Break An Ankle, Take A Break

We have had a long long Winter here in Calgary and I have to say I am excited seeing the temperature finally start to pick up. I think I was too excited a week ago Monday as I was going down my back stairs to take the recycling out and had a bit of a fall.

We have this little schedule at home. On Sunday night I take out garbage and Organic recycling to the back curb and on Monday night we get our other recycling together and I take that to the back curb to be picked up. We have done this for at least a couple years and it is our last thing at night before bed chore that I have done at least 200 times before.

But… Tragedy Strikes!

I have walked down a lot of stairs in my days but what happened is that for some reason as I was going down the last stair and turning to go into the back yard I somehow misjudged the distance to the ground and turned, I rolled my ankle and tumbled across my patio.

I let out a screech and grabbed my ankle but then I had the horrified thought that my stupid lack of coordination down one stair would attract the attention of my family and neighbours and I would have to explain how I had forgotten how to walk correctly 🙂

So I just whined quietly while holding my ankle until the pain went away a bit.

Finally, I got up and put a bit of weight on my leg and it seemed kinda ok. I continued limping across the lawn and through out the recycling, limped back to the house and sat on the couch, very whiney.

This isn’t the first time I have injured myself doing easy tasks. I once slipped on ice and went flying in the air and hurt my back. I also fell off a skateboard a few years back and knocked my pelvis out of place.

I think I have a coordination problem.

Anyway, I woke up in the morning, got up to take the dog out and feed the cat and immediately realized that I couldn’t walk. Very bad news. I spent a bit of time in bed accessing my ankle and finally hobbled into work (to work at a desk), and my wife got me an appointment to see the doctor in the next afternoon.

Hobble, hobble, around for a couple days.

I have a pretty great doctor. He is really laid back about a lot of stuff and immediately noticed that the swelling looked like stretched ligaments until he felt around the ball of my ankle and I make that screeching noice again. Uh oh, time to get an Xray.

On the Wednesday morning I got the XRay and by the afternoon got a call with results and a prescription. I had a fractured ankle. Take it easy, ice my ankle lots, and get an inflatable walking boot.

What Is An Inflatable Walking Boot?

Break An Ankle, Take A BreakAs you can see from the picture, that as a fashion piece the walking boot is terrible, but having my ankle completely immobile while walking is fantastic.

No pain, and the healing can come faster because I am not reinjuring my ankle by limping badly on it.

I have to say that the idea of a walking boot seemed bad to me as I would have this big thing on my leg and have to explain to everyone my very embarrassing story of how I forgot how to step down stairs.

I avoided the boot for 2 or 3 days and finally got it on the Friday afternoon – 4 days after I first injured myself.

I should have got the walking boot sooner – it was really great

The boot goes half way up your lower leg and you just push your heel into the bottom against the back and there is a shell that goes on the front that you velcro into place and then pump up to get the pressure like a cast to immobilize the ankle and foot. Takes a minute to get on and a minute to take off. Easy and a very great way to help heal.

Since I have this boot on all day I can keep it off in the evening and get the mobility a bit while still icing it at least once or twice in the evening.

One day though I had the boot on too long. I was wearing it on a warm day for over 12 hours, took it off after getting groceries with my wife and the smell that wafted through our kitchen was unmistakably mine. My foot smelled worse than I ever remember after being trapped in the boot and sweating without air for the day. Terrible, and my wife and kids wouldn’t let me forget about it.

There Was An Unexpected Advantage To The Walking Boot

I was unexpectedly surprised about one side effect of the inflatable walking boot. Instead of being angry about my injury and worrying about the healing I just let my foot heal and changed my daily schedule up a bit.

I tend to be bouncing from one task to another all the time. That first weekend I had to finally slow down and sit. Of course I can move around pretty good with my walking boot but really I find it a bit uncomfortable to be walking any kind of distance. So that weekend? I sat and read. I took time to plan my blog. I just had quiet time a lot more than I am used to and it was refreshing.

I even played some Fortnite (a video game) with my son and really had some great one on one time with my son, daughter, and wife. More than I usually would.

With more time on the couch I was able to catch up on YouTube videos and learn more, I meditated with some guided meditations, and caught up with some music on Spotify. Kind of like having a bit of a vacation at home without all the work.

Mindfulness is a wonderful thing. When you know that there is no way you will be mowing the lawn, vacuuming the house, running around to stores, there is a real freedom. I didn’t care as much about the regular weekend todo list and instead of the anxiousness that I would usually feel I just had space in time to do things that I always put to the side for “later”.

Don’t get me wrong, I wasn’t all lazy. My wife was still having me do the dishes, I had to still take out the garbage and recycling (while watching the stairs:) ) but there were a lot less steps and a lot more intention on why I was going from point A to point B.

Now three weeks later my foot is more or less better. I am not running but am walking pretty good. I can go to the gym as long as I avoid working legs, and I am riding my bike again and have no pain doing that.

This has been a great few weeks as I look back on it. I know there was a lot of pain at times as well as lots of inconvenience, but I have been really surprised at the crazy pace I tend to have that is running around in circles so much. In the end I am pretty glad for this experience, especially coming in the Spring as I have really been able to refocus on a lot of priorities that I would not have otherwise as well as knowing that I will still be well healed for Summer.

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Getting Started With Ketogenic Diet

The ketogenic Diet, also just known as the Keto diet has gone from being an interesting offshoot from the Atkins diet to a very very popular diet with lots of scientific backing.

  • Did you know the standard American diet (SAD) contains 45-65% of calories from carbohydrate rich food?
  • That’s why there is an epidemic of obesity and health-related illnesses.
  • Are you guilty of choosing to eat a diet high in carbohydrates?
  • Or are you ready to try something different?

The Ketogenic diet or Keto diet is a high fat, low carb way of eating. It allows for small amounts of proteins, natural fats like coconut oil or butter and vegetables. It enforces a 4:1 ratio of fats to proteins and carbohydrates.

Foods high in fat like nuts, coconut milk, and butter are encouraged. The diet forbids the consumption of pasta, bread, sugar, and grains. This results in the ketones replacing glucose as fuel.

Getting Started With Ketogenic Diet

This fat metabolism reduces the systemic inflammation that can cause epilepsy and other diseases. It’s also, what encourages the healthy weight loss process.

Now, before you jump into this way of eating you need to know what the Keto diet actually is, the pros and cons of the diet, and if it’s a good fit for you. It does have some drawbacks and it might not be for everyone. We’ll take a closer look at those later in this report.

Additionally, there are certain foods that you want to avoid and rules you should be aware of. This report will dig deeper into what to put on your plate.

Let’s get started.

What is the Ketogenic Diet?

You are probably excited to get to the meat, so to speak, of what you can and cannot eat. But first, let’s discuss what a ketogenic diet is.

It’s any diet that forces the body into a process called ketosis. This is the process where fats are burned for energy instead of using carbohydrates for energy. Doing it correctly, the Keto diet asks the dieter to consume high amounts of fats, moderate amounts of protein and very low amounts of carbs.

With a traditional diet, our bodies normally turn carbohydrates into glucose that’s sent throughout the body as a source for energy. On the Keto diet, we enter ketosis by limiting our carbohydrates causing our livers to start breaking down fat cells into fatty acids and ketones to be used as energy.

  1. Ketogenic comes from the ketones naturally produced in the body. These are formed when your body uses fat as energy.
  2. On a normal or traditional diet, we eat mainly protein, carbohydrates, and some fat. The extra fat is stored.
  3. On the Ketogenic diet, you eat mainly fats, very few carbohydrates, and just enough protein to maintain growth.
  4. When the body is producing ketones, fat is being used for energy. When you eat carbohydrates, the body produces glucose or blood sugar.
  5. The body enters a state of ketosis when on the Keto diet. Ketosis is an energy state where the body uses alternative fuel to provide energy. This means it begins burning fat instead of using carbohydrates for fuel.
  6. You attain ketosis when you eat a very low amount of carbohydrates, which will depend on the plan you are following and the stage you are in. Generally, it’s 20 grams a day to begin with. Your diet will consist of mostly fat, protein and green vegetables.

Getting Started With Ketogenic DietThe Keto diet, like many low-carb diets, is not a new fad. It became more popular in recent years thanks to Dr. Robert Atkins following the release of Dr. Atkins New Diet Revolution in the 1990’s.

It’s easy to follow a plan that is highly effective, without feeling hunger or experiencing cravings.

Another reason for its popularity is the possibility of losing weight without exercising.

Those who are severely obese have disabilities or injuries that prevent them from any type of regular exercise find this diet helpful in weight loss.

Traditional Use of The Ketogenic Diet

But before we get into the way you can benefit from it, I want to give you a little history on the diet.

The Keto diet has been in existence for over 90 years. It was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic. Traditionally used for effectively treating epilepsy, it fell from use after the surge of new anti-seizure medicines in the 1940s became popular.

It was later found that the ketogenic diet was helpful in treating epileptic seizures, often in cases where no other medicine helped. Traditionally, the ketogenic diet for epilepsy is about 75% fat, 5% carbohydrates, and 20% protein.

Ketogenic diet has been used for a variety of medical conditions with success. Giving up carbs or sugar helps the body in many ways including weight loss.

The Keto Diet is Effective for Weight Loss but has Many Other Benefits to your Health Including:

  • Doctors usually recommend the ketogenic diet for children with epilepsy when their seizures have not responded to different seizure medicines.
  • There is evidence from some uncontrolled clinical trials and studies in animal that the ketogenic diet can help in a broad range of neurological and neurodegenerative disorders including Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis
  • It may also help in cases of traumatic brain injury and stroke. (Source: NCBI.nlm.nhi.gov
  • Sugar can feed cancer cells causing them to multiply. Eliminating sugar and carbs may be effective in reducing or fighting cancer.
  • Improves cardiovascular risk factors
  • New research is showing the Keto diet can be helpful in treating Autism.
  • Recent work in the last decade shows that the therapeutic effects of the ketogenic diet in many pathological conditions such as diabetes, polycystic ovary syndrome, acne, neurological diseases, and the amelioration of respiratory disease risk factors. (Source: NCBI.nlm.nhi.gov

There you have it. The benefit of the Keto diet is more than simply losing a few pounds. Even though the diet was traditionally used for the treatment of epilepsy, it has many other benefits that many people will profit from.

Discover the Secret of Why the Ketogenic Diet Is Used for Fat Loss

Carbs are devastating for the brain. ~ David Perlmutter

Getting Started With Ketogenic Diet

We’ve already seen the health benefits of a Keto diet. But why is it popular as a weight loss diet? The answer is simple, really.

The reason the ketogenic diet for fat loss is so popular is that it’s very effective. It uses the body’s natural behavior to burn off fat. It doesn’t leave you feeling hungry or experiencing cravings or those annoying side effects of low calorie diets.

As mentioned before, on the ketogenic diet you will lose weight even if you can’t exercise. It’s not recommended you don’t exercise unless there is a medical reason though. You will get better and faster results if you do exercise while on the Keto diet.

How Does The Ketogenic Diet Help With Weight Loss?

The secret to why the Keto diet is used for weight loss is in the type of food you eat. The Keto diet puts your body in a state of ketosis, where the body is using fat as a source of fuel. Our bodies are designed to use either carbohydrates or fat for energy.

Carbohydrates are stored, for a while in your muscles as a sugar, and are the first choice of fuel by your body. What isn’t used is then stored as fat, which leads to weight gain.

If no sugar or glycogen is available, the body then uses the reserved fat as fuel. Forcing the body to go into ketosis by limiting the amount of carbs you eat leads to your body burning fat. This means you are actually burning the fat that has caused weight gain. In fact, it’s almost impossible not to lose weight when your body is in this state.

  1. On the low carb diet, your blood sugar levels stabilize so you don’t experience the cravings for sugary foods or the ups and downs associated with fluctuating blood sugar.
  2. People feel consistently energetic and healthy when following a low carb diet.
  3. They have smaller appetites than they did before when on a Keto diet. This means they eat less without even thinking about it.
  4. The ketogenic diet is easy to follow. You eat fresh, whole foods found in any store or restaurant. Most processed foods are out as well as sugary foods.
  5. Fat and protein makes up the diet, making it high in flavor and very satisfying.
  6. Many people find it easier to control hunger on a ketogenic diet. Since carbohydrates are reduced in a Keto diet, blood sugar is controlled and insulin level spikes are minimized. When our blood-glucose levels rise rapidly, our insulin spikes and we feel hungry. By eating a low carb diet, our blood sugar remains steady.

Undoubtedly, the secret to losing weight on the Keto diet isn’t really a secret at all. Decreasing your carb intake, increasing your fat and protein intake and eating fewer calories is why many people are using the ketogenic diet to lose weight.

Getting Started With Ketogenic Diet

Follow the Keto Diet Rules

Every diet has rules. The Ketogenic diet is no different. Of course, it would be great if we could eat whatever we want, whenever we want and still lose weight. But that’s probably not going to happen. In order to make the Keto diet work for you, you should follow a few simple rules.

Check the label for carbohydrate counts and the “per serving” sizes on pre-packaged foods. It should contain 2 grams or less for meat and dairy products and 5 grams or less for vegetables.

Choose one of the following foods when you are hungry. Once hunger dwindles, stop eating.

  • Choose grass fed meats such as beef, pork, veal, lamb, wild game. In processed meats, like sausage, read the label to ensure there aren’t any added sugars or honey.
  • Opt for poultry such as chicken, turkey, quail, duck, Cornish hen, or pheasant. Skin-on is preferable to add to the fat content. Do not bread or batter when cooking. Instead roast, stir fried, deep fry, bake, grill or barbecue.
  • Get fish, seafood, and shellfish. Choose fresh and wild caught. Canned fish should be free of added sugar. Do not bread or batter when preparing.
  • Eggs will become a staple in your ketogenic diet. They can be prepared in many ways including deviled, fried, hard-boiled, omelets, poached, or scrambled.

Getting Started With Ketogenic DietEat one or two cups of salad greens every day. You should eat one cup of fibrous vegetables each day as well.

  • Salad greens include
    • cabbage, chives, all varieties of greens, lettuces, parsley, spinach, radishes
  • Fibrous vegetables include
  • Alfalfa and bean sprouts, Asparagus, Bamboo shoots, Bell pepper, Bok choy, Black beans, Broccoli, Brussel sprouts, Cauliflower, Celery, Chard, Cucumber, Green beans, Jicama, Mushrooms, Okra, Radishes, Rhubarb, Rutabaga, Snow peas, Sugar snap peas, Tomatoes, Turnip, Wax beans, Water chestnuts, Zucchini

Eat These Foods In Limited Quantities

  • Cheese – limit to 4 ounces a day. Most types including hard, aged like Swiss and cheddar, Brie, mozzarella, Gruyere, cream cheese and goat cheese. Avoid processed cheeses. Carbohydrate count should be less than 1 gram per serving.
  • Dairy Cream – limit to 4 tablespoons a day. This includes heavy and light cream and sour cream. Do not use half- &-half or milk.
  • Mayonnaise – limit to low-carb brands. Read the label for carb count.
  • Fatty vegetables like olives and avocados should be limited. Olives – serve up to 7 per day. Avocados – up to 1/2 an avocado per day.
  • Condiments can include lemon or lime juice, small amount of ketchup, and soy sauce.
  • Pickles – restrict to 2 servings a day. Dill or sugar-free are best.
  • Snacks and miscellaneous foods including pepperoni slices, ham, beef or turkey spread with a cream cheese, deviled eggs, pork rinds, macadamia, almond or other nuts in a small amount, coconut butter.
  • Drinks include unsweetened tea, unsweetened decaf coffee, herbal tea, water, flavored water (unsweetened), almond milk, coconut milk.
  • Commercial spices usually contain sugar so check the labels and restrict the amount you use when possible. Many spices have carbs as well. Choose basil, black pepper, cayenne pepper, chili pepper, cilantro, coriander seeds, cinnamon, ground cloves, cumin seeds, dill, ginger, mustard seeds, oregano, parsley, peppermint, rosemary, sage, thyme and turmeric.

Choose Good Fats And Oils

Getting Started With Ketogenic Diet

butter melting in the pan

Most kinds of oil, butter, and cream can be used in cooking including

  • Beef tallow
  • Organic butter
  • Chicken fat
  • Ghee
  • Lard
  • Olive oil
  • Coconut oil
  • Red palm oil

For salad dressings, choose avocado oil, almond oil, macadamia oil, mayonnaise, and most nut oils.

Tips for Sticking to Your Ketogenic Diet

Just imagine you have been following the Keto diet for a while, when suddenly you find it hard to stick to the rules. You want to add some carbs. Or you are tired of the same old meals. Or maybe you aren’t getting any support from those around you.

Here are some tips to help you stick to the diet.

Getting Started With Ketogenic Diet

Get support. Join online groups and forums where others are following the same diet. Encourage friends and family to join you on the ketogenic diet.

Focus on the good things. Focus on what you have already achieved. Do you feel more energetic? Has your sleep improved? How do you feel compared to before you started the Keto diet?

Get back on if you fall off. If you do slip and eat a slice of cake or drink a beer, don’t give up. It’s unrealistic to expect you won’t fall for temptation occasionally. The point is to get right back to choosing healthy choices. Remember though, that when you eat a certain amount of carbs your body comes out of ketosis. That means it will take you a couple of days to get back into it.

Be prepared. Get the supplies, books, and the foods you need before you begin the diet. Clean out your pantry of all the things you shouldn’t be eating so you are less likely to be tempted.

Set up an accountability system. Get someone to hold you accountable to sticking to the plan.

Add exercise. After the first month, add a high intensity exercise program. It can be as simple as a fast walking routine. Add weight training once a week as well to help with fat burning.

When exercising, you may need to change your Keto diet to a targeted or cyclical plan. The cyclical ketogenic diet means adding a carb-load on the weekends and following a normal Keto diet during the week. A targeted ketogenic diet plan means eating a few extra carbs before you work out.

Be patient and don’t cheat. It will take time for your body to begin burning fat and to get into ketosis. Stick to it and be consistent with it. Don’t weight yourself every day. Weight varies between 2 and 4 pounds every day due to water intake and absorption.

Track your progress and eating habits. Use a written journal, electronic notepad or a mobile phone app. Measure and write down what you eat. Keep track of calories, fat, protein and carbohydrate intake.

As you can see, you aren’t alone in this journey. There are many ways to get support when you feel like stopping. Being patient and consistent with the plan is the first step. It gets easier and the more support and accountability you have, the more likelihood you’ll stick it out.

Measuring Progress and Your Results

No doubt, one of most motivational things about losing weight is being able to see and measure your results. I mean, you look in the mirror and see a leaner you and your clothes are getting looser.

Can you imagine how great that feels? Those are great feelings to be sure. But, you need to measure your progress truly to get the reassurance you need that the Keto diet is working. There are different ways to monitor your success on this plan.

One way is by measuring ketosis. The way this is done is by testing the bi-product ketones of the process that are released from the body. They come out in your breath, sweat, and urine. Self-testing urine strips for testing your urine allows you to see when your body first goes into ketosis and that you are staying in ketosis. The strips are neutral in color and change to shades of pale pink to deep purple during ketosis. The darker the color the more ketones you are burning. Later one you can purchase a blood ketone meter.

Another option is to have a complete blood chemistry test done before you start and then 1 month into the diet. This will show your cholesterol and blood sugar changes.

You can measure weight loss by weighing yourself once a week, preferably at the same time. During the first week, you will likely see a significant change. But, don’t be fooled. Some of it will be fat loss but some is also retained water loss.

Measure yourself as a way to keep track of weight loss. If you are working out while on the diet, you may gain weight through lean muscle mass. To measure that you are losing weight you need to see if you are losing inches.

Measuring and tracking your weight loss while on the ketogenic diet is an easy process and will help keep you motivated to continue.

The Choice is Yours

The fact is millions of people have successfully used a type of low carb diet including the ketogenic diet as a way to lose weight. It’s a popular way to lose weight since it is highly effective. It uses the body’s natural fat burning ability to burn fat without leaving you hungry, experiencing cravings, or suffering from the negative effects of too few calories.

Will it work for you? Maybe or maybe not.

You will be the one who has to decide. Are the side effects more than you want to deal with? Is the fast weight loss worth giving up your favorite carbs for?

With those questions in mind, take a look at some of the pros of the diet.

We’ve already seen that the ketogenic diet has been used in the treatment of epilepsy. It’s now being used for many other health issues as well including reducing cardiovascular risk, cancer risk, the treatment of many neurological issues. The health benefits include weight loss, which in turn can alleviate all sorts of health issues from joint pain to risk of stroke and diabetes.

You should be aware of the cons as well.

  • One of the major problems with ketosis is the risk to high-level athletes and people with high-energy jobs in not getting enough energy to work.
  • It’s a very restrictive way to eat. Many people have trouble sticking to the diet especially if they enjoy social functions and eat out a lot.
  • Another drawback is that some people may cut out all fruit and vegetables. These foods are essential for providing vitamins and minerals for good health.
  • Also, a long-term, low-carb diet may damage the metabolism, particularly when combined with a low calorie diet and excessive cardio exercise. Read more about it here.

A normal or traditional carbohydrate rich diet allows us to eat larger amounts of protein and carbohydrates than we do fat. The body burns the sugar from the carbs for energy and stores the extra fat.

The ketogenic diet though is almost totally opposite. It encourages us to eat much higher levels of fat with very little carbohydrates and some protein. The body burns or uses fat for energy from the ketones produced on the diet.

Potential Drawbacks of the Ketogenic Diet

Before you make a decision to jump into the diet, you should know that without a doubt there are criticisms against the ketogenic diet. I mean, with every type of eating there are those who believe one way or another about it. For example, the ketogenic diet has many myths associated with it. Let’s dig deeper into some of them shall we?

Ketosis may lead to hypothyroidism and possible adrenal fatigue

The belief for this is that the lower level of glucose from the diet can lead to a diminished capacity for T4 to convert to T3. This can lead to hair loss, cold hands and feet, general sickness and low thyroid function symptoms.

According to Dr. Ron Rosedale, a “lower number does not necessarily mean lower function…often it means better function.” The thyroid levels return to a desirable level, which could be lower, when the body is operating optimally.

Often times people confuse diabetic ketoacidosis (DKA) which is bad with nutritional ketosis which is actually a good thing. Dr. Peter Attia has a great explanation of both on his The Eating Academy blog.

As for adrenal fatigue, while rumors abound and studies are still being done, many medical professionals suggest that chronic stress is the #1 cause of adrenal fatigue, not your diet. However if your body is not working at peak proficiency, you need to address those issues prior to beginning any diet or exercise regimen.

In addition, when you first start going into the metabolic state of ketosis, you may feel sluggish, have a brain fog and fatigue. But once the body gets used to it, you’ll actually experience higher levels of energy, more clarity and better performance overall.

 It says to eat fat but I thought fat is bad

Getting Started With Ketogenic Diet

Avocado – High in Fat but good for you

Many people are afraid to try the ketogenic diet plan because of their fear of increasing the amount of fat they eat, especially saturated fat. We’ve been told for over 30 years that fat is bad.

The reality is a high carb diet increases your blood sugar and insulin levels. These are what cause inflammation and heart disease. A ketogenic diet is high in fat and low in carbs so it reduces inflammation. (Source: ncbi.nlm.nih.gov)

Use healthy fats and oils in your diet and you can lay this fear to rest.

No carbohydrates can leads to nutrient deficiencies

During the no-carb phase of the diet carbohydrates are very restricted which may lead some people to believe that you won’t your daily recommended amount of certain vitamins and minerals. However, this can be remedied by taking a multivitamin and mineral supplement each day. In addition, during the high-carb phase of the diet, you will want to eat plenty of healthy carbs such as brown rice, sweet potatoes, squash and whole-wheat pasta.

Your Gut Health Will Suffer

Gut health has been in the news in recent years. Many people believe that we need certain dietary fiber to feed our gut microbiome. And they believe we can’t get that without eating certain foods.

Dr. William Davis has said that people on a ketogenic diet can get an adequate amount of indigestible fibers to feed their gut flora. The fiber content of non-starchy vegetables is enough to feed the microbiome.

In addition, you can improve your gut health by supplementing with probiotics, resistant starch such as raw potato starch, some fermented foods like sauerkraut, kimchi and raw full-fat plain yogurt, ketogenic amino acids such as leucine and lysine and coconut oil or Caprylic acid.

Side Effects of Keto Diet

Getting Started With Ketogenic DietThere are some side effects of the ketogenic diet as well. When making sudden and dramatic changes to your daily diet you might experience mild but temporary side effects like the following.

  • Headaches and dizziness. Sugar and caffeine both have addictive effects so when you give them up in the induction phase of the Keto diet, you have withdrawal symptoms. They will only last a few days. You can counteract this by drinking some salty broth, dairy foods, green leafy veggies and avocados.
  • Leg cramps. You may experience cramps in your legs especially at night. They usually occur during the early phases of the diet. The lack of potassium in the diet is the cause. It’s recommended to take multivitamin containing potassium while on the diet. Also look for keto diet approved foods that are also high in potassium such as avocados and raw green leafy vegetables.
  • Constipation. Constipation can come from not getting enough fiber. Make sure the carbs you are eating are from green vegetables and you are drinking plenty of water.
  • Sugar cravings. As your body is moving from burning sugar to fat, there will be a period of 2 to 10 days when your carb cravings will be worse. Eat 4 ounces of protein if you are hungry. Try to wait it out as they do eventually disappear.
  • Your body burns fat to use for energy when you are on the ketogenic diet. This is known as ketosis. The byproduct of this process is the release of ketones that are released through your breath and urine. To get rid of the smell chew fresh mint, parsley, or use sugar free gum or a breath spray.

Like any diet, change there will be some side effects. The good news is that on the ketogenic diet they are temporary and don’t last long. Being aware of what they are and what to do about them will help you get through them.

All things considered, if you are interested in beginning the ketogenic diet, you need to weigh the pros and cons and get expert opinions on whether this is the right diet for you.

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Low Carb Diet-What You Should Know About It

Carbohydrate is the root cause behind your obesity, or so the supporters of low-carbohydrate diets would have you believe. Low-carb diets have always been more popular than the other dieting methods.

After all, who hasn’t heard of the classic ones such as the Atkins, South Beach Diet, and especially now, the Ketogenic diet which is super popular today?

Low Carb Diet-What You Should Know About ItIf you are worried about cooking low-carb meals, drop your worries. Almost all low carb diet plans now come with in-built menus, recipes and other dietary tips designed to help the common man prepare delicious low carb meals with little effort or headache.

Now the million dollar question: is the low-carb diet a right choice for you? Well, that is what you would learn about in this article.

Research Low Carb Diets

Many people make the mistake of going on a low carb diet without doing adequate research and diligence. They are so much excited and blinded by all the hype surrounding these diet programs that they don’t even pause to think whether the diet is right for them or not.

Subsequently, frustrated with their chosen diet plan, they quit it altogether.

You shouldn’t make such a mistake. Before going for the low carb diet, it is necessary to understand what types of foods you would be allowed to eat and which ones would be restricted or forbidden.

Ask yourself: do white bread, pasta, packaged fruit juice, etc., form part of your staple meal? Are you a fan of potatoes? If yes then low carb diet plans are not for you.

If you have a special addiction for sugary foods then again you shouldn’t pick up a low carb diet as you are sure to be disappointed with your choice.

With a low carb diet, your carb intake would be severely restricted. Now, the types of restrictions vary from diet to diet. Some diets would put a complete ban on your carbohydrate intake, which means no chocolates, no sugar, no packaged fruit juices, no potatoes, no white breads, and no pasta for you.

Then there are others which would let you eat only certain types of carbs. On Keto for instance you go down to about 20 grams of carbs a day and after a while you can maintain that at up to 40 or so grams of carbohydrates a day

Low Carb Diet-What You Should Know About It

Can I Ever Eat Carbs Again?

For example, the South Beach diet plan allows a gradual increase in the amount of carbohydrate intake in “phases”, while the Atkins diet puts a severe restriction on your carbs. With Keto as I showed earlier you keep low but not zero carbs on a daily basis.

That said, don’t think that you cannot have delicious meals without carbs. I already mentioned that most of the available low-carb diet plans come with cooking recipes. Each of these recipes would help you make a delicious meal for yourself and your family, so much that you would almost forget about carbs.

These recipes would satiate your taste buds while at the same time limiting your carbohydrate intake to a minimum.

Lastly, switching to a low carb meal plan is not an easy task especially if you have been thriving on sugary foods for years. Such a switch, if not impossible, is pretty difficult, and unless you are a self-disciplined individual with a strong mindset, such a switch may prove quite frustrating for you in the long run.

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Who To Rely On For Your Fitness Goals

This subject is something that I have thought about writing about for a while now as it gets to our core beliefs of whether we can really do it, with it being our goals or not. I always wonder how I can stop people from failing, heck even stop myself from failing.

What do we need to succeed and what can cause us to fail?

I was watching a show that I really like last night, Survivorman. Survivorman is a show where the host Les Stroud goes out somewhere on the middle of nowhere and lives for a week with no food, shelter or equipment, just him and a few video cameras.

Who To Rely On For Your Fitness GoalsWhat does this have to do with fitness, besides maybe how starvation affects people? Well Les Stroud talks about how he feels in these places, last night for instance Les was in the desert.

People are afraid in the desert about animal attacks, water, food, spiders, loneliness, and other stuff and he made a point of saying what helps and why.

Really, I am getting to a point here.

So Les starts a fire. The fire to him is a way to keep himself safe from animals and warm at night. He finds a river. The river water keeps him hydrated and being full of water makes him less concerned about the lack of food.

So when dieting or going through a big change in your health or your fitness what do you rely on to make yourself feel “safe”?

Rely on Family

I know that in times of trouble people rely on their families and friends. Often with family and friends though if we are trying to make a big change they are going to be worried for us if we fail.

Instead of supporting you they are trying to help you down from being unrealistic, so maybe family and friends are not always the best. Rely on them if you can though!!

Rely on Food

Next thing is food. We rely on food to help us as energy but sometimes also through our emotional trouble, emotional eating is one of the toughest parts of changing our diet because lets face it a broiled chicken breast is not as nice as a bowl of ice cream if we are feeling down.

But food is of course our fuel source and we need to rely on that.

Rely on Exercise

Next of course is exercise, Exercise is the one thing that we can push and feel comfortable with. Exercise of course proves our worth to us in our fitness.

There is no way that we can cheat ourselves into running 5 miles or doing 30 minutes on the bike except for the fact that some days we are dogging it and some days we are pushing our limits, still though at the end of the workout you KNOW how hard you pushed it.

Rely on Community

The last thing is community. We can feel safe in community and the people around us. This is why it is great to have a fitness partner, a diet buddy, a message board that we can talk of our successes and failures with like minded people.

The people around us within our fitness and health circle are the ones that we rely on and at the same time the more we support them the better they can support us.

So where do we go from here?

The fact really is that there is always some kind of give and take. We give an give and never want to take back, at other times we take and take and never have the ability to give. These are just the constant changes in life.

Years ago I read the 7 Habits of Highly Effective People and even though there was a lot of stuff in there I remember the book only because Stephen Covey talked about this bank account of giving and receiving.

As you give to people in help, comments, being nice, any kind of giving then you are building a positive bank account that at some point they will want to give back to you for.

The first time you hear the idea it seems terrible like you are giving to take away from others but that is not really the way it works, giving begets receiving is more like it.

Anyway this is really all about getting some constants, some pillars to lean on in your life so that those variables that are tough, like food for instance, are easier to deal with.

Watch the people in your life, offer support to them, let them understand you and make it clear that you may need to lean on them when things are tough, your fitness friends will all understand this already but family and friends may not so make sure you explain your goals and fears to them.

If people understand why you are going through this uncharted territory then they will help you to feel safe (knew I would get back to those Survivorman references eventually) and then the tougher stuff like food and exercise are the only variables that you need to worry about.

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How to lose 20 pounds in a month

For many people knowing how to lose 20 pounds in a month would be a dream.

Put that dream right in front of you because I am saying that there are ways that you can lose 20 pounds in a month.

To get started on any loss goal is easy but you need a strategy and tactics in place to know how to lose 20 pounds in a month.

Your strategy towards any goal is the broad strokes, the big concepts that are important. Here is your loss strategy

  • Increase your resting metabolism
  • Reduce your calorie intake
  • Quickly burn calories during cardio and workouts

Now that you have a strategy to lose 20 pounds in a month so now you need the tactics that will make it a reality. You need radical changes to lose 5 pounds a week.

Your tactics are the individual things that will make your dream work out for you.

How to lose 20 pounds in a month

How to lose 20 pounds – Eating Tactics

Plan your eating the day before – If you plan your eating the night before then you are not going to have to worry about getting into a struggle of eating these crappy foods and instead will know what you are going to eat when.

Eat 5 or 6 small meals a day – This is going to help you to raise your metabolism. When you eat often you are sending a message to your body that you are not going to starve and that you will always have enough to eat.

Have leftovers a lot to make it easier to eat good food – If you make giant helpings of meals then you will have lots of leftovers to choose from.

One of the problems that I always hear from people is that they are worried that if they have to eat really often then they will spend their whole life preparing meals. this is just not at all the case.

Eat meals that are small – One thing that drives me crazy is how we allow our bodies to waste food. It is hard to find a steak smaller than 8 ounces in a restaurant but did you know that your body has almost no way for digesting and using more than 4 ounces of that steak?

How to lose 20 pounds in a month

How to lose 20 pounds in a month

Eat lots of fiber – Fiber will increase metabolism and make you healthier by cleaning out toxins.

Drink lots of water – Who cares what the so called experts say. Water makes your metabolism faster and makes you feel great

How to lose 20 pounds – Exercise Tactics

Exercise twice a day – One 20 minutes workout in the morning and another one in the evening.

Do weights once every second day – Getting muscle will help your body burn more fat. The muscle takes a lot of calories to maintain while fat takes nearly none.

Split your cardio workouts between high and low intensity – High intensity to burn a lot of carbs off and low intensity to finish of the fat hanging around

Cardio is 20 minutes of hard cardio – Hard cardio is defined as keeping your heartrate up around 80% of your max. This will raise your metabolism for a long time 12 – 24 hours.

Walking or casual exercise can be an hour long – This is a great way to burn fat as you can exercise low impact by walking for an hour.

Weights should be basic exercises – Basic exercises are things like squats, bench presses, lunges, military presses. These exercises work a lot of muscle groups at once.

Healing between workouts is most important – Now that you are working out it is a good idea to get a lot of rest and sleep so that your body can recover. Your body only recovers when you are sleeping or at least resting.

There are no guarantees of course that you will lose 20 pounds in a month but just look at this plan of attack. Is this different than you are doing now? Are these new lifestyle changes possible for you? It is all up to you to see what radical changes that you can make in your life and what they will lead to. Good luck in your quest and at the very least you now know how to lose 20 pounds in a month.

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22 Great Natural Sunburn Remedies To Stop The Pain

Sunburn remedies are something that we always need to look for the day after we treat our skin badly in the sun.

I just found a great list of folk remedies for when you actually do accidentally sunburn yourself. I do not know where it comes from but I thought I would pass it on with a few comments along with these sunburn treatments.

I have tested some of these sunburn remedies but not all. Also remember that if you have any kind of a skin rash or irritation many of these will help as well.

The Best Sunburn Remedies Are Always Avoidable

First of all I want to mention that if we are very careful in the sun then a list of sunburn treatment is never needed (plus some info from webmd). However this does sometimes happen and for that the following list of sunburn remedies is great.

22 Great Natural Sunburn Remedies To Stop The Pain

Aloe Vera sunburn remedy
This is probably the most popular of sunburn remedies. Take as many leaves as necessary from an aloe plant; refrigerate; peel off top layer of leaves; apply the side of the leaf with flesh exposed directly to the sunburn.

Aloe is very effective in relieving pain and inflammation Other remedies use aloe vera juice: for mild to medium sunburn, keep the affected area moist with aloe vera juice.

Repeat frequently. This will reduce the pain and the amount of peeling.

Combine aloe juice with the amount of vitamin E. Dab on the sunburn. Vitamin E is a good moisturizer and sunburn remedies. Aloe vera ointment works well, too, as it contains oil and will not evaporate.

For a severe sunburn, keep the area moist at all times with aloe vera juice. Since aloe vera is an astringent, you may want to use aloe vera ointment or some sort of oil, such as olive or baby.

Shower as a sunburn remedy
Take a warm shower to draw out the heat of your sunburn. The warm water will increase circulation to the area while hydrating it, thereby speeding the healing process. Be sure to moisturize afterward as the water will dry your skin.

22 Great Natural Sunburn Remedies To Stop The PainBaking soda compress sunburn treatment
Dissolve some baking soda in water and make a compress using a clean cloth. Another remedy is to add 1/2 cup of baking soda to a tepid bath and soak.

Instead of drying the affected area with a towel, let it air dry.

Baking soda is cooling and will help the skin retain moisture.

Apple cider vinegar
Apply apple cider vinegar to the sunburn with a cottonball, or make a cooling compress for a large area to relieve the pain. Keep the skin moistened. This remedy will prevent blistering and peeling.

Aspirin or willow bark
Aspirin kills the pain and reduces inflammation and redness of a sunburn and is one of the best sunburn remedies. It short-circuits the whole sunburn process. It must be taken within 24 hours of getting sunburned. Aspirin is preferable to ibuprofen or acetaminophen because it is less stressful on the liver and kidneys.

Herbal Baths
Add 20 drops of each of lavender and chamomile essential oils to a tubful of cool water and soak for 10 minutes. Bergamot, Add bergamot oil to cool bathwater.

Calendula Bath
Put 20 drops of calendula tincture in four ounces of water and bathe the skin until the pain goes away. Calendula is also available in gels and salves. Calendula will help soften and heal burned skin. It is anti-inflammatory and antimicrobial, and can be used long after the burn to heal the skin.

22 Great Natural Sunburn Remedies To Stop The Pain

Lavender Oil
I just received an email from someone that has used lavender oil topically to relieve the problems that they had with sunburn and claims that it works everytime

22 Great Natural Sunburn Remedies To Stop The PainCucumber rub
Rub sunburned area with fresh cucumber slices. They are very cool and will soothe the area.

And the cucumber rub will make your skin taste good too!

Epsom salts compress sunburn remedy
Dissolve epsom salts in water and make a compress using a clean cloth.

Ice compress
Apply ice or cold water to the burned area. This will stop the burning process and cool the skin.

22 Great Natural Sunburn Remedies To Stop The PainLemon water
Mix the juice of three lemons into two cups of cold water and sponge on the sunburn. The lemon will cool the burn, act as a disinfectant, and will promote healing of the skin.

Milk compress
Make a compress of whole milk (or buttermilk) and apply to the burned area for 20 minutes; repeat every two to four hours. Wash the milk off so you won’t smell sour! A similar remedy suggests using a cup of skim milk and four cups of water, adding a few ice cubes, and applying as a compress as recommended above. The fat content of the milk is soothing for burns.

Oatmeal bath
Put some oatmeal in tepid bath water, soak for a few minutes, then air dry yourself. Oatmeal baths are actually very good for the treatment of many skin problems as well as one of the more powerful sunburn remedies.

Peppermint
Apply peppermint oil to the sunburned skin. You can also make a mild peppermint infusion and use it as a wash to cool the sunburn.

Yarrow
Native Americans used an infusion of ground yarrow as a wash.

Potato
Grate a potato and apply it to the burned area. The starch will cool and soothe the burn.

St. Johns Wort
Make an ointment or salve with the essential oil of St. Johns wort for burns that have not broken the skin. It is anti-inflammatory, antiviral and antibacterial.

Caution: St. John’s wort makes the skin more photosensitive, so stay out of the sun if you have used this remedy or if you are taking another form as an antidepressant. The caution is courtesy of a reader named Wendi.

Tea sunburn remedy
Make some tea, cool, and apply to the burn. While any tea may be beneficial, mint tea, such as peppermint or spearmint are especially good. The teas have tannins that help the healing process.

Urtica urens
Put 20 drops of urtica urens tincture in four ounces of water and bathe the skin. This remedy is good for itchy, prickly skin.

Witch hazel
Make a decoction of witch hazel and apply with a compress.

Yogurt
Apply plain yogurt with live cultures, let it stand for a few minutes, then rinse off under cool water.

What not to use as sunburn remedies

No matter what you do some people swear by putting butter on a burn but this is in fact a very bad idea as it can lead to an infection if you have any kind of a cut.

Also some people say that Preparation H is good for soothing a sunburn but one of my readers says that in fact this is very bad and can cause you skin to dry out and peel instead.

So if today you got a sunburn, or if you are looking for some sunburn remedies next weekend now you know what to try and how to get rid of that nasty sunburn. Bookmark and come back next time you have a sunburn and are looking for some help with some sunburn remedies.

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How to Lose 10 Pounds – A Few Great Steps and Ideas

Often people are not really overweight but instead are just looking at how to lose 10 pounds that have been hanging around for a few weeks or even a few years that they do not know how to get rid of.

Well, I have a few ideas on how to lose 10 pounds now and fast that should get you on the right track.

How to Lose 10 Pounds

1. When trying to lose weight it comes down to energy in and energy out.

How to Lose 10 Pounds - A Few Great Steps and Ideas

There is no real way around this. To lose 10 pounds you need to burn 35000 calories

 

more than you take in.

The math doesn’t lie and you can’t lie to a scale either.

2. Most of our body is water and because of this, there is water retention.

Your body combats what is throwing off electrolytes or stress or other factors and it will naturally retain water.

3. Fat is high in calories. High water foods are low in calories. In order to change that input-output ratio, you need to raise the amount of low-calorie density foods and lower the amount of high caloric density foods.

So eat less red meat and fatty deep fried food and eat more fruits and veggies which are high in water content and nutrients.

4. All Weight loss comes with a reason. What is the reason that you want to lose the weight?

When you are hungry and drive by a McDonalds or KFC and just want to do drive-thru what is going to stop you? Certainly not losing weight.

Pulling this all together

So how do you pull all of this together? how can you lose 10 pounds?

  • When you want to know how to lose weight it comes down to planning.
  • Plan to drink a lot more water, it will make you pee more often but will also clean you out and give you move energy.
  • You also have to get more exercise and by exercise, I mean try to get one hour of exercise of any kind in a day.
  • This needs to be an exercise that you like and not exercise that just feels like work as that will not be sustainable.
  • As far as eating goes you will need to get back to those core eating habits of eating fruit and vegetables and reducing the amount of heavy carbs like rice and potatoes and make sure to eat often.
  • Eating smaller meals more often will keep that metabolism up for you.

How to Lose 10 Pounds - A Few Great Steps and Ideas

Here Are More Tips To Help Lose 10 Pounds

  1. Eat all your food in 5 or 6 meals a day instead of three
  2. Cut back on your White carbs (rice, potatoes, pasta) and substitute with vegetables, which are higher in water and nutrients anyway
  3. Exercise first thing in the morning by walking or light jogging or even biking for 30 to 45 minutes
  4. Drink water from morning until night to stave off those urges to eat more food and to keep your metabolism up
  5. Eat all your food in those 5 or 6 meals before 7:30 at night so that you are not going to sleep on a full stomach

Why Do you Want to Lose 10 Pounds?

Finally, if you want to know the real secret of how to lose 10 pounds you need to worry about why you are trying to lose weight. On those days where it is really tough to diet or exercise or make good decisions then you need to be very clear what the heck this weight loss sacrifice is for.

  • Is it going to make you more healthy, losing 10 pounds will make you a lot healthier
  • Or do you want to fit into smaller clothes?
  • Or is it a goal to prove that you are in control of yourself?

All of these reasons and more are important. Write you reasons down and post them up everywhere. Make sure that you never forget the WHY of how to lose 10 pounds.

So now you know what I know about how to lose 10 pounds the rest is up to you to plan, eat, drink, exercise and follow through on your goal.

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Benefits of Drinking Water

I have written quite a few times about the importance of drinking water but last week I restarted a strategy that I had followed for a long time and then gave up.

Benefits of Drinking water first thing in the morning.

The idea is to get up and immediately drink four glasses of water and nothing else. Wait at least 45 minutes before having any coffee or tea or breakfast.

Why would you want to do this? Well I have always known the benefits of drinking water and used to do this drinking water before getting on the bike to ride to work, actually I did it for a couple of years and had a lot of energy in the morning. I never knew if the energy was from drinking the water or from the bike ride itself.

There are several reasons why you would want to drink a lot of water first thing in the morning

  • Drinking water in the morning  will give you energy – The water you drink first think will kick up your metabolism right away and the coldness seems to be a bit invigorating.
  • Drinking water in the morning will start your rehydration – We lose our hydration at night from breathing out moist air and since we take nothing in and are losing water to digestion we really do get dehydrated.
  • Drinking water in the morning will help you lose weight  – When you drink water in the morning you will find that you have less appetite since you already have the water in your stomach fooling your brain into thinking that you are not hungry.

Benefits of Drinking Water

There seems to be a very popular notion that drinking water or anything in the morning will kickstart your metabolism.

There is is a benefits of drinking water that I really agree with and I have to agree that over the last week I have had a lot more energy and a much better level of concentration to get more done in the early morning.

Try it and see if it works.

There are many more benefits of drinking water that I have not mentioned that you will find very quickly when you go just a few days of drinking water in the morning.

Post your comments about what you think firsthand of these benefits of drinking water in the morning idea.

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