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These Surprising Carbs Will Accelerate Your Weight-Loss

These Surprising Carbs Will Accelerate Your Weight-Loss

Myth: If you’re trying to lose weight, you have to deprive yourself of the foods you love and feel hungry all the time.

Fact: You can lose weight AND feel full, satisfied, and enjoy what you eat.

You’re probably familiar with the terms “good carbs” and “bad carbs.” But you might find yourself avoiding them altogether just in case. You could be missing out on tasty food and losing weight faster and keeping it off!

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You can and should eat carbs in your diet to lose weight. Some carbohydrates can actually speed up weight-loss. Here’s a breakdown of what’s what as far as our all-time food frenemy: carbs.

Your body needs sugar for energy, and it gets a lot of sugar from carbohydrates. But the kind of sugar determines whether it helps or hurts your weight-loss goals.

Why does the type of carbs you’re eating make a difference in weight-loss?

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There are 3 types of carbohydrates – simple carbohydrates, complex carbohydrates, and fibrous carbohydrates.

  1. Simple carbohydrates (sugar, honey, fruit, many breads) – These are the most common in typical diets. The carbohydrate is made up of 1-2 sugar molecules. They break down quickly in your bloodstream.
  2. Complex carbohydrates (rice, oatmeal, pasta, breads) – These carbohydrates are also made up of sugar molecules, but are strung together to form longer, more complex chains. Many of these carbohydrates are refined – such as white bread, white rice, white flour, sugary cereals – and take on the properties of a simple carbohydrate, braking down quickly. Unrefined complex carbohydrates are the most preferable in this group though they still get broken down into sugar much faster than complex fibrous carbohydrates.
  3. Complex fibrous carbohydrates (beans, lentils, vegetables) – These carbohydrates are low in calories and full of vitamins, minerals and fiber. Fiber is indigestible which means that much of the food passes right through your body and is not absorbed. This is helpful in keeping your digestive process running clean and healthy and doesn’t spike your blood sugar levels, or trigger as much insulin production. It’s a lot easier on your whole system.

How carbohydrates/sugars turn into fat.

When carbohydrates are quickly broken down into sugars (like #1 and #2), your pancreas releases insulin to bring you blood sugar back down, primarily by converting excess sugar into stored fat. It does this especially when your body has too much, particularly simple, sugar to balance you out.

Why you feel hungry soon after eating simple carbohydrates/sugar

Due to the rapid increase and then the rapid decrease in sugar, you feel fatigued, light-headed, irritable, and lethargic. Your body has been scrambling to make sure you’re in balance and it’s wiped out! Ironically, we become hungry again shortly after, since the energy has been taken out of our bloodstream even though we have consumed enough calories. It essentially doesn’t satisfy that initial need for energy in the first place and so we are more prone to overeating.

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Complex fibrous carbohydrates accelerate weight loss by

  •    Not converting to fat as quickly
  •    Stabilizing your blood sugar levels for longer.
  •    Satisfying you sooner with fewer calories, being a low energy density food.

Strictly limiting your carb intake can actually be stressful for the body and contribute to adrenal fatigue. But it’s important to select carbs that will benefit your body the most, not overwhelm it with more sugar than it was meant to deal with.

Eating a balanced amount of the right carbs could give you just the boost you’ve been looking for in your weight-loss. Plus, you get to enjoy a wider selection of tastes and textures!

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A spoonful of lentils makes the scale numbers go down– in the most delightful way.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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