Published on: 01 July 2016
Last Updated on: 15 July 2024
So, you’re fed up with your efforts not giving the right results for your weight problem? More so, aren’t you happy with a cheap gym membership you have been availing for long? So, what is the way out? How to lose weight, not the peace of mind in the process?
Well, you should try losing weight at home. You should try losing it in a natural manner. Many people are doing the same, and the results have been great. This way, you are not only saved the inconvenience of matching the gym schedule but also saving a good deal of money.
Going natural will help you a lot as this is something of a fad a growing number of people giving a try to. This way, you will tackle weight problems in minimum possible efforts and resources.
Let’s look at some helpful tips to lose weight naturally –
First and foremost, you should add protein to your diet or you should go on a protein-rich diet, as doing this helps you burn a lot of calories and stay fit.
You need to stay away from added fat, added sugar and processed food and rather, your diet should include who and single-ingredient foods only.
Never take to processed foods as not only are they rich in calories, added sugars, and fats but also they end up making you a kind addict, which multiplies the damage.
Try eating as many healthy foods and snacks possible, and you should rather make your diet rich with only natural foods prepared at home such as nuts, yogurt, etc.
You can’t manage weight until you control your intake of added sugar as doing this not only helps fight weight problems but a lot of other health issues as well.
You should start drinking as much water as you can either before or after the meal as in, either way, water is a great source of burning a calorie or minimizing their intake.
You must try replacing unhealthy beverages with water as your weight loss efforts simply can’t afford calories and sugar stocking up courtesy beverages.
Taking liquid calories has been a major reason for people facing obesity and other health problems, so your diet should not have energy drinks, fruit juices or any kind of soft drinks.
You should cut down the intake of carbs that lack beneficial nutrients and fiber as they can tempt you into overeating.
Eating more fruits and vegetables is one of the best ways to tackle the menace of weight loss as the items are not only rich in water and energy but they also have very low energy density.
You should keep a tab on calories and keep checking the amount your use as only this can help you understand the requirement of either taking more calories or burning more.
You need to include low-carb diets as they are considered very helpful in countering weight loss problems.
You should avoid eating fast as this carries the risk of overeating calories exceeding the body need, which is often not the case with slow eating.
Including eggs in your diet is surely a good way to lose weight as such food items are high in protein and low in calories.
You should take proper sleep on a daily basis as not doing the same may put you at great risks of gaining more, as studies have proved the same umpteen times.
In a nutshell, you should either join the best of gyms in Maidstone or take to natural ways of losing weight. In both ways, you will surely benefit a great deal and realize the target you always wanted to.
Abdul Aziz Mondol is a professional blogger who is having a colossal interest in writing blogs and other jones of calligraphies. In terms of his professional commitments, he loves to share content related to business, finance, technology, and the gaming niche.
Do you know why insomnia takes place?
This can happen for many reasons, including unnecessary stress, work pressure, bad health habits, and otherworldly affairs.
Not only that, specific life trauma or incidents like the death or the illness of someone close, married life complications, or even job loss. All these can lead to insomnia.
Sleep plays a vital role in developing your brain and body. It also helps to repair any damaged cells or blood vessels. On the other hand, insomnia or sleeping disorders can deteriorate your body and increase heart attack and stroke risks.
So, insomnia is a condition where people suffer from inadequate or insufficient sleep. And it can turn out to be a real problem if not treated well.
In this article, I’ll illustrate the five magical ways you can deal with insomnia.
Ways To Defeat Insomnia- THE 5 GOLDEN RULES
When life throws you problems, don’t waste your time focusing on the issues. Instead, put your complete attention on achieving the solutions.
Insomnia is a challenge that might try to kneel you down, but through this article, you’ll be getting all the tactics to deal with it in a more innovative and more effective way.
1. Don’t Change Your “Wake Up” Routine
If you are reading this article now, make sure to follow this step. NO MATTER WHAT!!!!!
I know many of you might be wondering, “Do I have to wake up early even during my desired weekends?”
-The answer is ‘YES” if only you want to get rid of insomnia!!!
It can be a tough job, I know, but you need to go through cuts and burns if you want to achieve something.
The reason you must sacrifice your habit of staying late in bed even during your weekends is because you must bring yourself to a routine where you will always have a consistent sleep and waking time.
When you have mastered this technique, you’ll notice that your sleeping disruptions just magically vanished.
2. Wave Goodbyes To Nicotine And Caffeine
If you love smoking cigarettes and drinking deliciously hot and strong midnight coffee, you just must quit it!!!
To heed goodbyes to insomnia, you first must learn to say goodbye to your smoking and caffeine intake addictions.
Caffeine can keep you up late for several hours, and trust me, it’s more than enough to disrupt the “complete sleeping cycle” yours.
It can also awaken you frequently from sleep, resulting in “poor quality sleep.”
Nicotine is also on the same side as caffeine. These, too, result in sleep deprivation!!!
When you smoke a cigarette, it stimulates the effect of nicotine. And this addictive drug can be highly responsible for insomnia. Most smokers take at least one cigarette before going to bed.
And this can have a significant impact on your sleep. So, it will the “golden achievement” of your life if you can quit these habits for good!!!!
3. Cut Down Unnecessary Naps And Increase Exercise
I know naps can refresh your mood. And a few hours of extra sleep can make you feel more energetic. But these naps are also one of the main reasons for sleep disorders.
And do you know why?
This is because napping affects your sleeping patterns. For instance, you are habituated to sleeping at night when the lights are turned off, and it’s quiet. Therefore, your mind knows it’s nighttime, and you have to sleep.
On the other hand, while taking naps, there are no such scenarios where it’s dark and quiet, and even the place where you sleep might be different like you are taking a nap on a couch or sofa. So, the mind eventually disrupts your sleeping pattern because it’s not your regular bedtime.
Undoubtedly, exercise keeps you fit and healthy. But did you know that it also helps you to restore the proper balance of your sleep?
-Yes, exercises help you to get rid of insomnia!!!
But you need to make sure not to perform any exercise immediately before you go to bed. Instead, try to finish it at least two to three hours before going to bed.
4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed
The environment you are in has a tremendous impact on your sleep. By environment, I mean to say the “place your sleep.”
To have a good sleep, you need to have a mild temperature, a comfortable bed, and no lights should be turned on while you are sleeping. If you have pets, don’t keep them in your room if they make noises at night.
And one of the most essential “golden rules” that you need to keep in mind is “not to sleep with loads of stress in your head.” Stress is temporary, but it can make insomnia permanent.
When you are in bed, discard all the negative thoughts out of your mind. Sleep is like a prayer, and you don’t want any distractions while praying!!!
Stress therapies and methods you can use to have a quality sleep include taking deep breaths, meditating, and many more.
5. Light Therapy Combats Insomnia
LED light therapy or Bright light therapy can also be a cure for sleeping disorders.
This therapy is famous for its ability to reduce depression, stress, and also insomnia.
If you are not getting enough natural light (which is very common among people nowadays), sleep deprivation can occur.
What light therapy does is imitate the light of the sun and helps to improve the circadian rhythm of your body. This light comes out of a box, and different light therapy boxes have additional features.
Make sure to use it for at least 15 to 30 minutes every morning and maintain this routine, and you’ll see drastic results.
Whenever you take a light therapy device, always seek the assistance of a professional doctor as he knows the suitable device for you.
I hope this article will help you know the ins and outs of the 5 ways you can deal with insomnia.
When Do You Need Therapy?
There’s a difference between a bad couple of nights and chronic insomnia. If you can’t seem to get yourself sleeping better even after trying all of the tweaks, then you need some medical intervention.
Especially when you are changing your routine (waking up at the same time every day), eating the right food (no caffeine), exercising, etc.
It is therapy that will be key for getting at the root causes if your sleep issues are more related to stress, trauma, or anxiety in nature. So when does that cross from having an unrewarding few days into something bigger where you should consider this?
Be More Self-Aware
First, ask yourself this question.
Just how long has insomnia been a problem for you?
If it’s been longer than a few weeks and you see no signs of improvement in your sleep quality, that’s not a good sign. Also, pay attention to the overall effect on your daily functioning.
Are you perpetually tired all day, unable to concentrate, or becoming easily irritated?
If so, then it's no doubt starting to affect your mental and physical health; don’t deny it, embrace it.
Dealing With Constant Stress & Anxiety
Another good indicator is how much stress, worry, or anxiety you have about sleep.
Afterall, it is not just during the sleep time that you think about your insomnia. It is always!
Do you get worked up just thinking about going to bed because you believe ‘tonight is going to be another awful night of no sleep!’ – or are your thoughts such as…
‘If I don’t get to sleep in the next 10 minutes, the whole day tomorrow is going to be absolutely horrible’.
Mental exertion alone can be exhausting and only adds fuel to the insomnia fire.
That’s when short-term therapy may be helpful, breaking that mental cycle and having someone who understands what you’re going through, a patient.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective treatments. With medication, you get a temporary fix, but CBT-I works to change the thoughts and behaviors that lead to insomnia. It helps you think about sleep differently and gives you tools to help with anxiety or stress that might be keeping you up.
Your Emotional Relationships
Let’s not forget the emotional side of things. In some cases, insomnia is tied to unprocessed trauma or grief. If you find that your sleep troubles seem to have begun after a traumatic life event or during a time of increased emotional turmoil, that could be a clue that talk therapy might help.
A therapist can guide you through the process of identifying and safely processing those emotions, so they stop interfering with your sleep and with your life in general.
In other words? If your insomnia is starting to cause secondary problems in your life, do yourself a favor.
Read Also:
Effects of Sleep Deprivation on Your Skin & Good Sleeping Habits
Ways to Sleep Well at Night as You Age
3 Health Advantages of Good Night’s Sleep
What are Popular Mind and Body Exercises Available at a Gym?
Youthful skin is probably the most talked thing among women. Getting wrinkles and fine lines prove that you were neglecting your skin for a long time. To be honest, This is every woman’s nightmare.
In this resource article, we speak with leading professionals and experts at Louis Widmer dermatologic products. we request them to help us list down some credible and simple ways to help us take care of our skin. If you are someone that is looking to reinvent your skin care routine, then you should be interested in what we have to say.
To avoid premature aging, you must make sure of getting enough moisture in your skin. You must keep a skincare routine and follow that religiously to prevent aging. These are just a few of the anti-aging trick you can follow. There are endless more tricks you will be amazed to know. So let’s get started.
7 Anti-Aging Tricks and Tips to Get Youthful Skin Like A Teen:
1. Keep Your Pores Clean:
Clogged pore that cannot breathe or open pore that is visible both does not seem to be right. For that keep, you need to keep your pores hundred percent clean. Use good products that cleanse thoroughly. Wash off all the excess oils in your pores. use a cleansing water every day and this also will wipe off dirt and pollution from your pores. With this, your skin will breathe, and it will not produce a lot of sebum. It is required before using lifecell anti-aging cream as well.
2. Use Good Sunscreen:
Sunscreen is a must for anti-aging. Because of ultra-violate rays from the sun we always get sunburn and sun damage. Sun damage makes aging a lot faster. Use sunscreen with at least 30 SPF. Make sure your sunscreen has Mexoryl and helioplex for a long-lasting effect. Long-lasting sunscreen will protect you for a long time, and you do not have to worry about reapplying every now and then.
3. Give your skin more anti-oxidants with Lifecell all-in-one anti-aging cream:
Your best weapon against sun and pollution is anti-oxidant. Because it works as an agent and stops dissolving pollution in your skin. For your anti-oxidant does believe in Lifecell all-in-one anti-aging cream because it has the Ubiquinone known. Ubiquinone is famous for being the best anti-oxidant of all time. It helps the skin to produce collagen and elastin. This helps to get younger-looking skin.
4. Do Not Forget Retinol:
Retinol is hands down the most known and useful anti-aging agent for your skin. Retinol is a kind of vitamin A which rejuvenates skin. Skin rejuvenation is an essential part of anti-aging. It also helps to renew your skin for the better. With all that benefits your skin will become smoother and softer in appearance. Lifecell all-in-one anti-aging cream has retinol in it. This will help your skin with vitamin A and other benefits together.
5. Brighten up the skin with vitamin c in LifeCell anti-aging cream:
When we start to the age we lose the sparkle first. Our skin loses its natural shine. The skin becomes lifeless. At that time the first thing we should do is using something that brightens skin. For that keep faith in vitamin C., Vitamin C has always been known as a glow-boosting agent. It will never disappoint you because vitamin C shows its result in just some days.
Lifecell all-in-one anti-aging cream has vitamin C to add a glow to your wrinkle-free routine. But make sure to use the right amount of sunscreen as vitamin C makes your skin photosensitive.
6. Seriously never smoke or drink:
Do not ever try to smoke or drink. Smoking is injurious to health, this is not new. But smoking is also damaging to your skin too. Toxins that are present there destroys your skin. It ages skin too much early. Drinking alcohol also makes your skin age faster. Even drinking soft drinks that has a pile of sugar is aging your skin more quickly. So stop yourself from all the bad habits if you genuinely love your skin. Do not daydream that taking care of skin just with some product will help.
7. Keep your skin hydrated:
Moisturizing your skin is the best treat you give. Try to find what works for you the best. If you have sensitive skin, then try to find a natural best moisturizer. Hyaluronic acid is called nature’s best moisturizer. It will make your skin appear plumper and hydrated. It will allow your skin to balance the moisture level without making it oily at all.
Lifecell all-in-one anti-aging cream has hyaluronic acid to help you with all the benefits mentioned above. It is better as you are getting all the benefits in just one cream.
Conclusion :
If you have already started getting wrinkles here and there in your skin, do not panic. Try to relax more because relaxing calms down your system and stressing makes you restless. Try doing some little exercises and yoga for maintaining peace of mind. Drink a lot of water. Water is proven for being the best cleanser for skin and body.
Most importantly try to live a happy life with everyone around you as it will let you live without stress and anxiety. Aging is just not about wrinkles and laugh lines. It also comes with life lessons and experience. Be grateful for them.
Read Also :
10 Foods For Vibrant, Glowing And Younger Skin
Effects Of Sleep Deprivation On Your Skin & Good Sleeping Habits
7 Tips For People With Hypersensitive Skin
Acne affects up to a whopping 50 million Americans every year. That's already bad news, but the list of skin problems doesn't end there. There's also atopic dermatitis, psoriasis, and yes, aging skin.
The good news is, you can prevent or at least minimize your risks for such problems. One of these is through using the best skin care products in the market. Another is through seeking the help of skin care experts.
At the end of the day though, having great skin has a lot to do with your own personal skin care regimen. That, and loading up on foods proven helpful for skin health.
The good news is, Mother Nature has given us access to so many of these foods. We've rounded up 11 of the best foods that can give you that younger, healthier skin you've always wanted.
1. Avocado:
Great news, since almost all of us love avocados. We love it so much that the average American eats about seven pounds of it a year! But what's even better aside from its rich and creamy flavor is that it's loaded with great things for the skin.
Vitamin A -- check. Vitamin D -- check. Vitamin E-check. All that and more, avocados can give you and your skin. It's more of a question of what it doesn't, really.
It's particularly rich in Vitamin E that helps with hydration and overall skin nutrition. It's rich in fats and phytonutrients, giving the fruit antioxidant and anti-inflammatory benefits.
Researchers have also found avocado oil to have collagen-increasing properties. Another study even found it to have potent antimicrobial effects! We can go on and on about avocado's benefits for the skin, but you get the gist.
Plenty more reason to gobble up guacamole!
2. Berries:
Who doesn't love strawberry or blueberry cheesecake? Here's another great reason to love these fruits: their skin protecting benefits!
Plus, there are plenty of other choices, all of which are lip-smacking. There are the goji, blackberry, and raspberry variants.
These fruits may be small, but they pack a punch when it comes to dealing with free radicals. They contain loads of antioxidants, helping kill toxic elements that damage cells. They also supply you with a good dose of Vitamin C to boost your skin's collagen levels.
Note though that the darker their color, the better they are for your health (and your skin).
But helping reduce signs of skin aging (like wrinkles) isn't berries' only benefit. Their ellagic acid content may also have sun-damage protecting features. A separate study even found they may even boost heart health and brain power!
Either way, all those are some berry awesome news, don't you think?
3. Broccoli:
For the longest time, Broccoli has been a superpower food. After all, its many health benefits are all scientifically-proven. It can help with detoxification, deal with inflammations, and boost Vitamin D levels.
What makes it particularly amazing for the skin is its glucoraphanin content. This phytochemical helps repair skin damage and improve overall skin health. It also helps prevent UV damage that can wreak havoc to your skin.
When the body converts this into sulforaphane, it can even act as a preventive agent for cancers! That includes skin cancer, as well as breast, colon, and stomach cancers among many others.
So, do what your mom told you. Eat your vegetables, particularly these amazing green florets. Speaking of which, here are a few tips to have your kids eat veggies too.
4. Dark Chocolate:
Need more reason to indulge in dark chocolate? Well, how about scientific evidence that they're great for your skin?
In one study, participants consumed high flavanol cocoa for six to 12 weeks. They reported an increase in their skin's moisturization level. They also said their skin felt thicker, smoother, and all in all, healthier.
A separate study also supports other findings on dark cocoa's skin protective properties. The keyword here is dark, so make sure you know your chocolates. It's best you stick to the dark kind that contains at least 70% cocoa.
5. Fatty Fish:
What if we told you there's a way on how to have better skin while also boosting heart health? You can also add lower blood pressure to that list.
What we're referring to is loading up on fatty fish! There's the rich, buttery, and great-tasting salmon for starters. For meal variation, you can go with herring and mackerel too.
Either way, these fishes contain high levels of omega-3 fatty acids. They may sound quite unhealthy, but it's exactly the opposite.
For instance, you need these fatty acids for the health of your skin. They're especially helpful for keeping your skin hydrated and supple. If you don't eat enough of these fats, your skin may end up becoming dry and scaly.
Also, omega-3 fats can help with acne management. These fatty acids help minimize inflammation after all. As such, they make a great addition to the list of must-have ingredients for the best diet for acne.
Pro Tip: If you have serious breakouts, consider professional skin care services. Check out MyBotoxLA for services such as facials and skin care treatments.
6. Green Tea:
Knowing about the many skin benefits of green tea is one way to drink less soda. Unlike soda that's linked to so many health conditions, green tea is far healthier.
For starters, this tea boasts high amounts of catechins. It's one of the plant's primary health-beneficial compounds. Studies like this have shown them to have powerful antioxidant functions.
As you know by now, antioxidants protect your skin against damage from UV exposure. The sun's UV rays are notorious for premature skin aging, so drinking green tea may help prevent that.
Here's another reason: It can help moisturize your skin! In a three-month study, women who drank green tea reported skin health improvements. These include better skin hydration, less roughness, and greater elasticity.
A friendly reminder though: You may want to think twice about splashing some milk in your tea. Granted, further studies have yet to answer the question, "Is dairy bad for your skin?". But existing research found that dairy products may further irritate acne.
7. Kale:
Kale is much like broccoli, although it's a relatively new addition to superfoods. It delivers pretty much the same benefits, including helping the body's collagen synthesis. That's many thanks to the high Vitamin C content of the vegetable.
Plus, a cup of this contains the same amount of absorbable calcium you'll get with one cup of cow milk. That makes it a much better source for calcium, especially if you're worried about dairy and acne.
8. Nuts:
We're not saying you should go nuts every time you eat walnuts or almonds. Even only a handful of them can already bring benefits from their high Vitamin E content. They also contain selenium, another powerful antioxidant.
All these, plus their zinc and omega-3 fatty content, make nuts a great skin health booster. These nutrients help keep your skin taut and tight by raising collagen levels. Plus, they're great sources of fiber, helping improve bowel movement.
9. Tofu:
Have you ever wondered how women from Southeast Asia (like the Japanese), have amazing skin? Well, it may have something to do with their love of tofu, or soy, in general.
First off, tofu's rich in calcium, Vitamin E, and protein (for skin cell production and regeneration). It also contains soy isoflavones, which have shown to increase collagen fibers. Another study also reported that isoflavones may reduce skin wrinkling and discoloration.
So, consider adding tofu to your diet. It may give you back that youthful, glowing skin you've had in your younger years.
10. Tomatoes:
Who doesn't want clearer skin? Almost all, if not everyone wants glowing, smooth skin, and eating more tomatoes may help.
One reason is that of these red fruits' lycopene content. You may have heard of this compound's potential cancer-fighting properties. But lycopene has other skin benefits too, thanks to its antioxidant properties.
That includes boosting the skin's protection against the sun's damaging UV rays. Furthermore, it helps minimize damage due to UV exposure. Researchers have also found tomatoes to help with skin cell replacement.
11. Watercress:
Watercress' leaves may be smaller than your usual greens, but it's packed with skin benefits. It's vitamin-rich, starting with a high Vitamin A content. It also contains three types of Vitamin B, as well as Vitamins C, E, and K.
Those vitamins alone make it a great source for antioxidants that help protect the skin. Researchers also say that watercress consumption may even reduce cancer risks.
Combining a Healthy Diet with Proper Skin Care for Great Skin:
These are only 11 of the superfoods you should stock up on to have great skin. But, they're some of the best ones that you should incorporate in your healthy meals ASAP.
Don't forget that personal hygiene and proper skin care also affect skin health! So, be sure you combine all three for that glorious looking skin. Of course, it also doesn't hurt to visit skin care specialists from time to time.
Want more insider info on health, fitness, and food? Then make sure you pay our blog's Lifestyle section a visit!
Read Also:
Foods To Eat On A Low-Carb Ketogenic Diet
10 Foods For Vibrant, Glowing And Younger Skin
