5 habits that Make foster weight loss

Paying attention to your eating habits and other lifestyle routines can help nudge down the number on the scale.

If you’re like many Americans, you’re still carrying an extra pound or two that you gained over the holidays. Over the years, that extra weight can really add up—and that added girth is hard on your heart.

Often, the hardest part about losing weight isn’t about knowing what to eat. You’ve heard it a thousand times: eat lots of vegetables, fruits, whole grains, and lean protein. The real challenge is changing your habits to make those healthy choices part of your everyday routine without feeling too deprived.

When you come home

Where to start? Try a little respect, says Dr. George L. Blackburn, professor of nutrition at Harvard Medical School. “Show respect for the food you’re eating. Before you sit down to dinner, lay out your meal on a white tablecloth, which will make you more likely to eat mindfully,” he says. Mindfulness—the practice of being fully aware of what’s happening within and around you at the moment—seems to help people make better food choices, in terms of both what and how they eat.

It’s also important to respect your hunger, which means you should eat as closely as possible to the time you feel hungry (but not starving). Finally, respect your cravings. “Select foods that taste good to you, because taste is king,” says Dr. Blackburn. You need to stick within healthy parameters, of course, and choose foods that follow the recommendations laid out by the Dietary Guidelines for Americans.

But if you’ve got a hankering for a few French fries or a small brownie once in a while, go ahead. A complete ban of your favorite treats may leave you more likely to abandon your diet altogether and overindulge.

Dr. Blackburn has directed the Center for Nutrition Medicine at Beth Israel Deaconess Medical Center and advised overweight and obese people for more than four decades. The following are five proven strategies that many of his patients have found helpful toward their goal of lasting weight loss.

1. Make time to prepare healthy meals

Home-cooked food tends to be far lower in calories, fat, salt, and sugar than restaurant food and most processed food. But it takes time and effort to choose recipes, go to the store, and cook. Take a close look at your weekly schedule to see if you can carve out a few hours to devote to meal planning and shopping, which is more than half the battle, says Dr. Blackburn. It could be on Sunday afternoon or in 15- to 30-minute increments throughout the week.To save time in the kitchen, take advantage of precut vegetables and cooked whole grains (like brown rice) from the salad bar or freezer case. And stock up on easy, wholesome snacks like fruit, nuts, and low-fat cheese sticks.

2. Eat slowly

The next time you sit down for a meal, set a timer (maybe the one on your kitchen stove or smartphone) for 20 minutes. That’s about how long it takes the “I’m full” message sent by the gut hormones and stretch receptors in your stomach to reach your brain, explains Dr. Blackburn. “If you can spend a full 20 minutes between your first bite and your last, you’ll feel satisfied but not stuffed.” Eat too quickly and you’re more likely to overeat. Tips for stretching out your mealtime include chewing each bite a little longer than usual, setting down your fork between each bite, and taking frequent sips of water during your meal.

3. Consume evenly sized meals, beginning with breakfast

Most people tend to eat a small breakfast (or none at all), a medium-sized lunch, and large dinner. But you may be better off spreading your calories out more evenly throughout the day. For one thing, a small or nonexistent breakfast can leave you ravenous by lunchtime, which may lead you to overeat. A morning meal also helps rev up your metabolism for the day, stimulating enzymes that help you burn fat. What’s more, eating at least 450 calories per meal can help you avoid hunger between meals, says Dr. Blackburn. If you eat a light supper (and avoid grazing late into the night; see tip No. 4), you may eat fewer calories overall—and actually be hungry for breakfast.

4. Don’t skimp on sleep

When you burn the midnight oil, you’re probably not also burning calories, but instead consuming too many. Many studies have linked shorter sleep duration with a higher risk of being overweight or obese. A recent review article suggests why: people who sleep fewer than six hours a night tend to have irregular eating habits—including more frequent, smaller, energy-dense, and highly palatable snacks (read: fatty, sugary foods like chips, cookies, and ice cream).

Only about 60% of adults get the recommended seven to nine hours of shut-eye per night. If you have a hard time falling or staying asleep, cognitive behavioral therapy—not sleeping pills—should be your first step. For more information on this talk therapy technique.

5. Weigh yourself often

If you don’t already have one, get a digital scale. Hang a calendar and pen above it, right at eye level, as a reminder to record your weight every day. Doing so only takes a few seconds and will keep you heading in the right direction. Most people find it difficult or tedious to track their calories, both from the foods they eat and those they burn via exercise. But a daily weigh-in tells you all you need to know—and the scale doesn’t lie. Also, research shows that people who weigh themselves often are more likely to lose weight and keep it off.

Source   Harvard.edu


How to remove the smell of onion and garlic from your hand

The smell of onion and garlic


The smell of onion and garlic don’t want to remove from the hands after cutting them. Even after washing by the hand wash this irritating and acute smell doesn’t want to go. Let’s know the natural ways how to remove it.

onion and garlic

  • Cut a lemon and sprinkle some salt on it and rub your hand just after cutting onion or garlic. It will work like a magic.

  • Mix a little bit of coffee with some water and wash the hand. Smell already vanishes.

  • Take anything from stainless steel and rub it in pouring water. The smell will go away.

  • You can use a pair of gloves before cutting onion and garlic so that you won’t have to in the mess of smell.

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I love and like learning and sharing my obtain knowledge about nutrition, Human health, probiotic, probiotic benefit, other subjects. I have a Ms degree in Nutritional Science and the causes my all content is dependent on that the subject.
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Syed Tutul

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How to Make Homemade Yogurt

How to Keep the Cholesterol in Control


How to Keep the Cholesterol in Control:

You will be in danger in some cases if your cholesterol level in the blood increases or it will be above the marginal level. It will bring danger for you. Generally, fat in the blood clots in the artery of heart and build blocks in the heart. As a result, natural blood flow is hindered and it can bring heart attack.



increase cholesterol
Key factors

According to the specialists, the natural quantity of total cholesterol in the blood is 200 and the quantity of high-density lipoprotein or HDL is above 35 while low-density protein or LDL is below 170. Again, triglyceride should be below 200. If the level of cholesterol increases than the natural range, many kinds of problems may arise including coronial heart disease. So cholesterol should be in control always.

What should we avoid to control?

In this regard, a renowned cardiac specialist national professor Rtd .brigadier Abdul Malik remarks that we should keep the cholesterol in control. For this reason, we should avoid ice-cream, fast food, ghee, butter, fatty red meat, foods fried with too much oil and so on.

What should we eat?

We have to eat a lot of vegetables, fresh and green vegetable, fibrous foods, and foods that contain less fat, chicken but not the fat, and fish. To control cholesterol we have to do some exercise daily. Exercise increases the blood flow in the body and prevents clotting of the blood in the artery of the heart. If we control the cholesterol, we can keep our hearts healthy and thus the risk of heart attack is reduced.

Be aware of Medicine

Specialists remark that except extreme cases, unnecessary medicines should not be taken anyhow to reduce cholesterol. Those who face difficulty to reduce it by diet and exercise, they can consult with the specialist doctors and take advice. But no medicine should be taken without the proper advice of the specialists.






Classification of the vagina:

It is the best way the odor smell is a clue to know which classification of the vagina you have. Otherwise, you may help a physician. A Barmy odor sent the signal that you may have an Unnatural Development of leave in your system. The over-the-counter cure is a topical cream or suppository. The most common brands are  (miconazole), (butoconazole), and (terconazole),  (clotrimazole). These drug (including the generics) are schematic to quickly prevent yeast levels in the vagina, as well as stop the dartre and irritation.

Other antifungal medications are also beneficial in pill form through your physician and do the same thing.

These items, in any case, don’t settle the reason for the problem. yeast in the vagina shows that there is an abundance of yeast all through your entire body. This can prompt a wide assortment of sicknesses. Probiotics are to a great degree successful for diminishing yeast levels in your body. This is because they present “inviting” microorganisms into your digestive framework. These “great” microscopic organisms dispose of the wild yeast that is

assuming control over your digestion tracts and spilling into your circulatory system (that is the means by which the additional yeast got into your vagina in any case). You can purchase probiotics at drug stores and wellbeing sustenance stores. Yogurt contains one of these great microscopic organisms, so eating yogurt frequently, particularly on the off chance that it contains live acidophilus, may control yeast levels in your body.

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