Nutrient-Dense Smoothies

Meal prep can be a useful aide in the weight loss goal or nutritional goals one may set for life. This can be done many ways, but with summer right around the corner we have our mind set on one thing: smoothies! No matter your reason, packing a smoothie with your favorite fruits and vegetables is a great way to get those nutrients your body needs but may not be getting from your day-to-day diet.

The average amount of fruits and vegetables an adult needs is between 5-9 servings, which can be difficult to achieve for some people. Whether you’re on the go, busy with your growing family, or just tired from your routine, it can be hard to eat enough of the good foods your body craves for energy. Instead we reach for quick snacks like chips, pretzels, snack bars, cookies, or drinks that give us energy. The problem here is that these are considered “empty” calories. They also make you feel full but have little nutritional value. Yes, they are fast and easy, but are there any health risks?

Instead of processed foods, having a fresh produce intake can up your energy naturally, make you feel less sluggish, and encourage healthy cell regeneration throughout your body. Why reach for the chips when your “ready-to-go” smoothie can be just as easily accessible?

Sometimes, meal prep seems like it takes quite a bit of time and effort, but if you set aside just a few hours for one day, you’ll have your whole week prepped and you don’t have to think about it after that!

These smoothies took us 2 hours to wash, cut, peel, blend, and pour into their containers. This recipe made 8, 8-ounce containers. If you were to drink 2 a day, you have your full week’s worth of servings.

Lastly, this method is tried and true for hiding veggies that you may not like. If you have family members who are picky eaters, or you just can’t stand certain tastes or textures, smoothies are a sure way to get your greens in your diet.

 

Green Smoothie

Ingredients:

2 cups frozen baby spinach

2 cups frozen kale

2 cucumbers, peeled and chopped

2 cups frozen broccoli crowns

2 Granny Smith apples, peeled and chopped

4 kiwis, peeled and sliced

16oz Kale Blazer, Naked Brand juice**

16oz Green Goodness, Bolthouse Farms brand juice**

**No endorsements were given for any brand names used. These were personal preference for taste. Feel free to use any organic fruit juice of your choice.**

Can Weight Loss Contribute To A Healthy Liver?

New studies reveal that weight loss through lifestyle modification and bariatric surgery can indeed significantly reduce features of a disease characterized by fat in the liver. The studies were published in Gastroenterology, the official journal of the American Gastroenterological Association.

The disease, known as NASH or nonalcoholic steatohepatitis, affects two to five percent of Americans, can be severe and can lead to cirrhosis, in which the liver is permanently damaged and scarred and no longer able to work properly. Not every person with NASH develops cirrhosis, but once serious scarring or cirrhosis is present, few treatments can halt the progression.

Identification of NASH patients at early stages is critical, but there are currently no approved therapies for NASH. Physicians recommend that patients with NASH reduce their weight, eat a balanced diet, engage in physical activity, and avoid alcohol and unnecessary medications.

A Closer Look At Lifestyle Modifications And Bariatric Surgery

Eduardo Vilar-Gomez and colleagues from Cuba reported in Gastroenterology that a weight reduction of 10 percent or more, induced by a comprehensive lifestyle program, is necessary to bring about NASH resolution and reverse scarring of the liver in overweight and obese patients. To a lesser degree, modest weight loss of seven to 10 percent reduced disease severity in certain subsets of patients, including male patients and those without diabetes. Ninety-three percent of the patients with little or no weight reduction – less than 5 percent – experienced worsening of liver scarring.

For appropriate morbidly obese patients with NASH who have previously failed to lose weight through lifestyle modifications, bariatric surgery may be considered. In the second Gastroenterology study, Guillaume Lassailly and colleagues from France reported that, one year after bariatric surgery, NASH had disappeared from 85 percent of patients and reduced the pathologic features of the disease after one year of follow-up. NASH disappeared from a higher proportion of patients with mild NASH before surgery – 94 percent – than severe NASH – 70 percent. More studies are needed to determine the long-term effects of bariatric surgery in morbidly or severely obese patients with NASH.

This was the first large-prospective study conducted in real-world clinical practice that explores the potential benefit of a 12-month lifestyle intervention on NASH-related features, as well as the cut off points for positive outcomes. While promising, less than 50 percent of patients achieved the necessary weight loss goal of seven to 10 percent, which serves as a good reminder of the sustainability of weight loss interventions.

“While the underlying cause of NASH is unclear, we most commonly see this condition in patients who are middle-aged and overweight or obese,” said Giulio Marchesini, MD, from University of Bologna, Italy, and lead author of the two studies. “These two large-prospective cohort studies strengthen the evidence that, no matter how you lose weight, weight loss improves liver health. Both bariatric surgery for morbidly obese patients or lifestyle modifications are viable options. These two studies provide a benchmark for any future pharmacologic intervention in NASH, across the entire spectrum of obesity.”

 

 

 

Is Having A Large Belly Harmful For Your Health?

large-bellyIs carrying around a large belly really harmful for your health? Yes, according to a new study published in the March 2014 issue of Mayo Clinic Proceedings. The study states that a big belly is detrimental to your health even if you have a healthy Body Mass Index (BMI). Men and women with large waist circumferences were more likely to die younger and were more likely to die from illnesses such as heart disease, respiratory problems and cancer after accounting for Body Mass Index, smoking, alcohol use and physical activity.

The international collaborative study led by a Mayo Clinic researcher looked at data from 11 different cohort studies from more than 600,00 people from around the world.

The Findings

  • Men with waists 43 inches or greater in circumference had a 50 percent higher mortality risk then men with waists less than 35 inches – which translates to about a three-year lower life expectancy after age 40
  • Women with a waist circumference of 37 inches or greater had about an 80 percent higher mortality risk than women with a waist circumference of 27 inches or less. This translated to about a five-year lower life expectancy after age 40.
  • Risk increased in a linear fashion – for every two inches of greater circumference mortality risk went up about seven percent in men and about nine percent in women. There was no natural “outpoint” for waist circumference that could be used in the clinic as risk increased across the spectrum of circumferences.
  • Elevated mortality risk with increasing waist circumference was observed at all levels of BMI – even among people who had normal BMI levels.

Because of the large size of this pooled study, researchers were able to clearly show the independent contribution of waist circumference after accounting for BMI. “BMI is not a perfect measure,” said lead study author and Mayo Clinic epidemiologist James Cerhan, M.D., Ph.D. “It doesn’t discriminate lean mass from fat mass and it also doesn’t say anything about where your weight is located. We worry about that because extra fat in your belly has a metabolic profile that is associated with diseases such as diabetes and heart disease. The primary goal should be preventing both a high BMI and a large waist circumference. For those patients who have a large waist, trimming down even a few inches – through exercise and diet – could have important health benefits.”

Metric For Obesity Strongly Correlated To Premature Death

In 2012, researchers announced development of a new metric to measure obesity – A Body Shape Index (ABSI) – that combines the existing metrics of Body Mass Index and waist circumference. It also shows a better correlation with death rate than either of these measures individually.

The full results were reported in the open access journal PLoS ONE. The work was led by Nir Krakauer of City College in New York.

The authors took a look at data from over 14,000 U.S. adults taken as part of the National Health and Nutrition Examination Survey and conclude that the new measures – which have little correlation with height, weight or BMI – appears to be a substantial risk factor for premature death.

“Measuring body dimensions is straightforward compared to most medical tests, but it’s been challenging to link these with health,” Krakauer said. “Our results give evidence that the power-law scaling of waist circumference, weight, and other body measurements can be used to develop body shape indices that point to added risk.”

How To Get More Whole Foods Into Your Diet

harmful-ingredientsIt is an unfortunate fact that processed foods are a common part of the American diet. We are often looking for the most convenient options in our fast-paced lives and when it comes to eating, processed foods just fit into our schedules better.

The drawbacks to processed foods are that nutrients are lost, foods are filled with chemicals and additives, and normally healthy foods are loaded with preservatives like salt, sugars or oils in order to make them last for an eternity. In fact, the American Heart Association says that “75 percent of the sodium in the average American diet comes from salt added to processed or restaurant foods.”

The health detriments of eating these foods go on forever, and eating whole, unprocessed foods is getting more attention as Americans begin to gain deeper insight of into how eating healthy today can lead to a healthier life tomorrow.

For those of us who wish to make the switch from the convenience of processed foods to the healthy choice of whole foods, and a longer, healthier lifestyle – free from common health problems like heart disease, obesity, diabetes, cancer and other ailments – will be within grasp. Here are some great ways to get more whole foods into your diet today.

Start Reading Labels

Generally whole foods will contain ingredients that you will have heard of or can actually pronounce. Foods that are processed will contain hints of processing in the ingredients list with items like sugar, oil, preservatives, corn or soy. Some foods that are processed will even be labeled as healthy or “low fat, low carb, no trans-fat,” etc. but the label will provide the best indication of what is in your food. You’ll start to notice a lot of the foods that you eat are not actually what you think they are.

Be Picky In Your Restaurant Selection

Do your research before you eat out and find out what your favorite dining locations are using in their foods. Take a look at the menu online before you go to see if any of the foods listed are commonly processed and if there are ways to avoid them. If you are unsure of what is in the food you are eating you can ask your server to find out for you or request that your food be prepared without salt.

Substitute Processed Snacks With Fruit And Veggies

Fruits and vegetables are whole foods that can very easily be added to your diet in lieu of processed snacks like cookies or potato chips. Although it may be more expensive to eat whole foods that are certified organic – grown without pesticides or hormones – there are ways to eat healthy fruits and vegetables without the organic price tag. Familiarize yourself with the clean 15, or the “cleaner” non-organic foods such as asparagus, avocadoes, onions, and sweet potatoes if you want to avoid spending the extra bucks on organic foods.

Dine In More Often
Another way to ensure that you are eating healthy, whole foods is to cook them yourself. Selecting and cooking your own foods allows you to have full control over what goes into your kitchen and your body. Besides, food that is cooked from scratch tastes way better than food that comes out of the microwave or the local fast food joint.

Make A List Of Whole Foods You Like
If you and your family are accustomed to eating processed foods regularly it may be difficult to make the transition to whole foods. This is why it is important to start making a list of the whole foods your family likes so that you can be certain that they will enjoy these time and time again. When you go to the grocery store you will have a better idea of what your family will eat and this will allow you to transition them more quickly than cutting them off cold turkey.

Know About Condiments
Condiments are often overlooked processed food items because they are only used in small amounts. However great they may taste, the “negligible amounts” of condiments on your foods can result in significant health risks over time. Here is a list of five often overlooked processed condiments:

1. Ketchup– Thought your ketchup was just tomatoes? Think again. In addition to a normally healthy food, ketchup is loaded with massive amounts of sugar, sometimes MSG, and usually a nice dose of corn syrup.

2. BBQ Sauce– BBQ sauces are loaded with chemical fillers and preservatives like MSG, potassium sorbate, salt, flavor enhancers and genetically modified ingredients. In fact there is little real food in BBQ sauce at all.

3. Mayonnaise– Mayo contains one of the most harmful fats you can consume, soybean oil. These fats lead to obesity and heart disease in addition to reproductive problems.

4. Sour Cream– Sour cream often contains an ingredient that is banned in 27 countries in the European Union: genetically engineered bovine growth hormone rBGH. This single ingredient has been linked to increasing the risk of breast cancer in some studies.

5. Blue Cheese or Ranch Salad Dressing– These common chicken wing and salad dressing sauces often contain MSG, soybean oil, and artificial food dyes.

Conclusion
The ingredients in your food may startle you once you learn that they don’t contain what you thought you were eating. Processed foods are not only unhealthy for you but they also have been linked to more serious, life-threatening illnesses. The decision to eat only whole foods and avoid processed foods as well as fast food chains is a lifestyle change for sure, but the benefits of healthy eating far outweigh the inconvenience of taking a little extra time to prepare your foods.

STUDY: Osteoarthritis Improved By Weight Loss With Exercise

weight-lossLosing weight and exercise significantly reduces osteoarthritis knee pain and increases arthritic knee function, a new study finds. But this and other studies bear another question: Which is more important – exercise or weight loss?

Researchers from Wake Forest University, led by Dr. Stephen Messier, enrolled 454 elderly adults with significant knee pain resulting from osteoarthritis. They were over 55 years old, lived in an elderly community, and all were obese or overweight, with BMIs ranging from 27 to 41.

The researchers divided the patients into three groups. For 18 months, one group exercised, and another group was given an intensive weight loss diet plan. The third group was given the intensive weight loss diet plus exercise.

Those given the weight loss diet plus the exercise plan lost an average of 11.4% of their body weight – over 23 pounds. The diet group lost 9.5% or about 19-1/2 pounds. The exercise-only group dropped only 2% of their weight – about four pounds.

The weight loss led to a reduction in knee pain and increased knee function for all three groups. Those on the diet plus exercise had significantly less pain than the other two groups though. They also had better knee function and faster walking speed compared to the two other groups.

To give you an idea of the differences in pain, the diet plus exercise group reported an average pain score of 3.6 (out of 20), while the diet-only group had a pain score of 4.8, and the exercise-only group had a 4.7 pain score. That means that the diet-plus exercise group experienced roughly 25% less pain than did the other two groups at the end of the 18-month trial.

This is significant when we consider the difference in weight loss between the diet-plus-exercise group and the diet group: less than the difference in pain. This underscores the importance of exercise along with weight loss. And when we consider that the pain scores between the diet group and the exercise group were close, while the weight loss difference between them was so great, this confirms the decreased pain wasn’t all about the weight loss.

The study also found that those with greater weight loss also had lower interleukin 6 levels – meaning they had a reduction in inflammation. And interestingly, the diet-plus-exercise and the diet-only groups had similar interleukin 6 levels, about 13% lower than the exercise-only group. So the osteoarthritis inflammatory factors are directly related to weight loss.

What is better for osteoarthritis – exercise or weight loss?

This isn’t the first study that revealed the connection between weight loss/exercise and osteoarthritis knee pain/function.

For example, a 2006 Wake Forest study of 87 elderly obese osteoarthritis adults underwent a diet and exercise plan for six months. The study found that pain reduction was proportionate to the weight loss and body fat reductions. The more the weight loss, the more pain was reduced. Weight loss also corresponded to greater mobility – measured with six-minute walking distance and stair climbing.

But in this study, there was only one weight loss group, and along with the weight loss diet, they exercised three days a week.

The weight loss diet was a 1,000 calorie deficit plan – meaning the patients ate 1,000 calories less than they burned per day.

The relative importance of weight loss versus exercise is revealed in a 2004 Wake Forest study. In this study, 316 overweight elderly adults over 60 years old were followed for 18 months. They either followed a “healthy lifestyle,” a weight loss diet, exercise plus weight loss diet, or exercise alone. The “healthy lifestyle” served as the control group, as there was no diet or exercise program. Note that neither of the above two (more recent) studies used a control group – a group that didn’t exercise or diet during the study.

In this 2004 study, once again the diet plus exercise group had significant improvements in walking speed and stair climbing, along with significant pain reduction compared to the other groups.

But in this study, there was little difference in knee osteoarthritis pain or mobility between the diet-only group and the control group, even though the diet group still lost a significant amount of weight (5%) compared to the diet-plus-exercise group (5.7%). The control group lost 1.2% of their weight.

The results of this study reveal the importance of exercise to osteoarthritis pain and mobility, especially when it comes to the knees, which bear the weight of much of the body. The knees are weight-bearing hinge joints, which means their health is relative to their function. And their function is also relative to not just how much weight they are bearing, but their ability to handle that weight.

And exercise increases their ability to handle the weight load.

Case Adams is a California naturopath who has authored 25 books on the science of natural healing together with numerous published online and print articles.

Is Weight Loss Your New Year’s Resolution?

As the over-eating and drinking from the holidays draws to a close, many people will list diet, weight loss and exercise as their New Year’s resolutions. But, most will soon realize that staying with a diet and exercise plan is challenging – especially if it involves losing unwanted inches.

Personal trainer Kisar Dhillon offers some extra tips to conquer those resolutions.

Plan A Course Of Action

If every goal is approached with a shoot from the hip mentality, then a person is setting themselves up for failure. In order to stand a chance – “Plan the work and work the plan.”

Announce Your Goal

Tell five people the goals that are going to be achieved, but they are going to ask, remind and care if they are being achieved or not! If these individuals are let down because the goals that are set forth are not achieved, they will not only be disappointed, but integrity is on the line. These are the types of supporters that should be in everyone’s corner. Integrity is everything so put it all on the line, because if a person really wants to make it happen, it will come to fruition!

Set The Action In Motion

If no action is taken, then nothing is going to happen. Have the intention to make it happen and the mechanism will follow!

Surrender To The Process

If it is a health and fitness goal, then surrendering to the process is the best thing any person can do. When surrendering is done, a person is letting a personal trainer or fitness professional know that they are here to take it to the next level and help is needed.

Enjoy The Experience

Have fun with the entire process because it is not only a learning experience, but the lessons learned can be applied to all areas of a person’s life.

Making goals and resolutions are a lot of fun. It gives a person the opportunity to live outside of their comfort zone and rise up to the challenge. When the challenges get too risky, it is always okay to seek the advice and counseling of a professional. Just because someone hires a personal trainer does not necessarily mean they are giving up. If a person can identify where help is needed and they know how to improve, then they are already ahead of the game.

Click here for more information about Kisar Dhillon

US Mad Cow Confirmation Causes South Korea To Temporarily Halt Sale Of US Beef

It’s been six years since there was an officially diagnosed case of bovine spongiform encephalopathy (more well-known as “mad cow disease”) in the United States, but a recent confirmation out of the state of California has prompted at least one major importer to temporarily suspend the sale of US beef. South Korea is one of the largest importers of US beef. In fact, they brought well over 100,000 tons of it in during 2010. Their customers are certainly anxious over the whole situation, and with a fair amount of good cause. Their government has stated that it is going to step up checks on US beef imports.

 

How does this affect the average US consumer? Well, it’s a little much to halting all beef consumption. The single cow that was confirmed was never intended to be used in any way for human consumption. It was never exposed to BSE via animal feed, which is how the original outbreaks in the 80’s and 90’s began. Legislation has passed that prevents other animals from being ground up and used as part of feed for cattle.

 

What people should be concerned about however is the general state of factory farming of cattle in the US. Both dairy and beef cattle are subjected to some of the worst environments, and loaded with so many antibiotics it’s a wonder that there aren’t more outbreaks of food borne illnesses. In regard to “mad cow disease” however, there doesn’t appear to be any reason to fear. Officials told CNN that this is an “atypical case” and that sometimes it’s genetic. The CDC estimates that the odds of a human contracting mad cow disease are less than 1 in 10 billion.

 

Sources:

CNN

 

Over 1/3 Of Heart Attack Patients Reported No Chest Pain

Everyone knows the traditional, telltale signs of a heart attack. Chest pain, discomfort, and in many cases a dull ache in the left arm that radiates toward the chest. What many people don’t know is that there are numerous other symptoms and whether or not you even experience them could depend on your sex. That’s right, new research published by the Journal of the American Medical Association shows that heart attack symptoms often vary between men and women. So, how can you be sure if you’re actually having a heart attack?

 

Over a third of the patients surveyed did not have any chest pain associated with their heart attacks, and this percentage was even higher in women than it was in men. Some of the other symptoms to watch out for are things like excessive sweating, tightening of the jaw, nausea, or feelings similar to that of heartburn or acid reflux. An increasing number of women end up hospitalized for heart attacks without ever feeling any chest pain. Because of this, the death rates have increased as well.

 

Women under age 45 were the least likely to mention any chest pain during a heart attack, and although chest pain is still the main symptom it has been the youngest of the patients who have experienced heart attacks without it. In most cases, women are about 10 years older than men when they have their first heart attack, though it could simply be from protective benefits of estrogen. There are no definitive reasons for the sex based difference, but some believe that there are certain biological differences that could be responsible.

 

Sources:

Journal of the American Medical Association

American Heart Association

 

Lap Band Reps Have Doctor Fired For Warning Patients About Surgery Risk

Gastric band surgery has recently overtaken gastric bypass among many people looking to lose weight via surgical procedure. It’s less invasive, it’s quicker, and it can be reversed. Not to say it isn’t without its side effects, which may include (and has included) death from complications. Luckily, there are some doctors who understand these risks, and make sure that patients are aware of them before proceeding. Neelu Pal, an Indian immigrant, is one of these doctors. Well, she WAS one of these doctors.

 

Pal was a surgical resident at New York University Medical Center until recently. She couldn’t help but notice that a larger than normal number of patients were coming through the doors with weight issues, and being sent right back out with gastric bands. Knowing the risks involved, she began to call patients before their scheduled surgery dates to inform them of such risks. When her supervisors found out about this, she was promptly fired and essentially prohibited from practicing medicine in the United States.

 

Here’s where it gets a little murkier. Pal’s supervisors, Christine Ren and George Fielding are paid consultants for Allergan Inc. This is the company that manufactures “Lap-Band”, the brand name gastric band that holds well over half of the market, which is estimated to be nearly a $400 million industry. So to break this down, we have paid consultants for a lap band manufacturer running a medical facility, and firing a doctor who advises patients of the risks of surgery involving her supervisor’s products. Supervisors who have already been under fire for falsifying data on patients, and refusing to address other patients post operation complications. Complications like lack of urination, leading to toxicity, leading to death.

 

Pal has said that an estimated 30 gastric band procedures were performed daily at NYU Medical Center. Since being fired she has filed suit against NYU Medical, and enrolled in law school.

 

 

The Top 5 Rules For Eating Right

Break your Plates
That’s right! Switch out those old large dinner plates with smaller dessert sized plates. This will keep you from trying to over fill a plate even when you know you’re not that hungry. It’s a mental thing, but it works. Clearing your plate is more satisfying when you realize you haven’t set fire to your diet.

Half and Half
A really simple rule to follow is making sure that all your meals are half fruits and/or vegetables. If you’re at a fast food chain “half french fries” is not a substitute. Instead, cut your meal in half and add sliced apples or other simple snacks to a quick afternoon snack. Uncooked fruits or vegetables are best and you’ll see results medically as well as physically.

Fewer Ingredients
It takes 20 minutes for your brain to tell your body that you’re full after you begin eating. So stop eating when you feel mostly full, or three quarters full and studies indicate that this simple step, along with eating more leisurely could drop up to 20 pounds in a year, that’s with no change in diet at all!

Stop It
When starting a diet it’s of vital importance to have a realistic goal in mind. Whether it’s a long term or weekly goal, put it within reach. Give yourself a challenge, but one you can defeat. With this mindset you’ll be more likely to celebrate your success and continue doing what works best. If you set out telling yourself that you’re going to lose 25 lbs in your first week, it will have more chance of also being your last.

Think about it
Most people don’t think about what to eat until they are hungry. This is thanks to fast food and microwavable meals. By taking 10 minutes (that’s just the time during commercials on a 1-hour long program) and planning a more nutritious day for your family, studies from UCLA show that more wholesome and nutritious meals and more vibrant health are the benefits to you and your loved ones. Obesity, diabetes and heart disease are all important reasons to think about what you eat.

The 5 Must-See Pit Stops on the Road to Weight Loss

The 5 Must-See Pit Stops on the Road to Weight Loss

Diet trends come and go as frequently as the sun rises and sets. Each one has such amazing benefits in the early stages, but quickly seems to fizzle and fade all the while producing negative byproducts. Different diets work for different people, but no matter which one works for you there are a few simple facts that are beneficial across the board.

 

Eat Slower

Untamed lightning is pretty fast, but did you know that it takes 20 minutes or more for the electrical signals that signify fullness to travel from your stomach to your brain? When you eat faster, you eat more. You’re likely to overshoot your calorie goals by leaps and bounds if you don’t take your time. There are plenty of other negative effects from eating too quickly ranging from simple indigestion to far more serious long term issues in your digestive system. If you eat slower, you chew slower and you’re likely to eat less.

Crash Diets

Crash and fasting diets can provide quick results, but the effects don’t often last. When you lower your calorie intake to the degree that most of these call for, you significantly lower your rate of metabolism. It works for a while, and makes perfect sense: if you have fewer calories to burn, you’ll burn them more slowly. However, once you’re satisfied with your rapid weight loss and end the diet your body retains that rate of metabolism. Therein lies the problem. You return to eating as you did before, but your body’s metabolism stays at the same slow rate and the pounds will likely pile back on.

Skipping Meals

It may make sense at first thought that skipping a meal here and there will provide the same result as eating less. This is another case of “great in theory, poor in execution”. Skipping meals (especially breakfast) can lead to results similar to the crash diet. If you skip a meal early in the day you’ll be likely to snack more frequently and lose track of those calories you’ve been keeping watch over. Frequent, smaller meals or snacks are a great way to maintain your metabolism and curb hunger.

Frequent Weigh-Ins

“Patience is a virtue” has never been truer than when it comes to trying to lose weight. Weighing yourself every day while dieting is something akin to watching paint dry, or watching interest being gained on an investment minute by minute. No matter how successful you may end up being, constantly checking in will never show you the results you’re looking for. Space out your weigh-ins according to what your goal is and you’re sure to be happier with the numbers you’ll see.

Set Realistic Goals

When starting a diet it’s of vital importance to have a realistic goal in mind. Whether it’s a long term or weekly goal, put it within reach. Give yourself a challenge, but one you can defeat. With this mindset you’ll be more likely to celebrate your success and continue doing what works best. If you set out telling yourself that you’re going to lose 25 lbs in your first week, it will have more chance of also being your last.