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5 Effective Ways To Lose Weight With Zero Effort

5 Effective Ways To Lose Weight With Zero Effort

It isn’t easy to lose weight, especially when you try to make too many major lifestyle changes all at once.

When you’re feeling completely overwhelmed knowing you have to pay more attention to what you eat, and how much you exercise, all while still keeping up with the rest of your daily responsibilities, it makes sense why you’d want to quit trying even before you start.

Here are five effective ways to lose weight that won’t leave you feeling stressed or burned out.

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Include all five major food groups in your diet

Don’t hold yourself back from trying to lose weight just because you don’t want to cut out foods. There’s no rule that says you can’t embark on a weight loss journey without changing your entire diet on the spot.

When it comes to food, it’s a variety of food groups, and appropriate portions, that will reduce your calorie intake, not cutting out foods or eating more of one kind of food over another. Including grains, protein, fruits, vegetables and dairy in your diet means you will automatically consume more kinds of foods that have more nutritious value in them per serving, but fewer calories, such as vegetables.

Exercise a little bit, a few times per week

Intense, daily exercise isn’t necessary if you want to lose weight gradually. You might find it hard to get into an exercise routine if you go into it thinking you have to work out until your muscles ache, then wake up and do it all over again the next day.

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The good news is, it doesn’t have to be that way. Reducing your calorie intake combined with exercising consistently is your key to seemingly effortless weight loss. The goal is to burn more calories than you’re putting in. If you can find a fitness activity you love, you’re one step closer to losing a few pounds. It’s better to give various activities a try until you find the ones you like doing than to avoid exercising altogether, especially when you want to lose weight.

Relax by doing something that doesn’t involve food

Relaxing even when you feel overwhelmed is part of a healthy lifestyle. Stress can lead to overeating and weight gain without you even realizing it’s happening. Weight loss doesn’t come easily, though, if your definition of relaxation involves mindless snacking while binge-watching FRIENDS on Netflix.

If you need some relaxation time in the evenings or over the weekend, do something that doesn’t involve food. Read a book or do a mindless activity that requires two hands, like folding laundry with a T.V. show playing in the background. Go for a walk around the block. Play with your cat or dog.

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Make weight loss part of your life, not your whole life

Deciding to take steps toward losing weight is a big choice. You will probably start off fairly motivated and attentive to what your doctor and/or dietitian suggest, but the journey often branches off in two different directions not long after that. Either you’ll keep at it full force or slowly start falling back into old, less healthful habits. It’s hard to find the middle ground.

To lose weight without hitting either wall, don’t make it your only priority. Decide what things are most important to you – work? Family? Friends? Figure out how to incorporate weight loss into each of those key areas in your life. By focusing on being your most productive at work, for example, you’ll start thinking more about what kinds of food and snacks to pack that will keep you feeling at your best. Or you might decide walking up and down a few flights of stairs during your 10-minute break is something you’d rather do than stand around the coffee maker in the break room.

Eat what you want, when you want it

You may have been previously led to believe weight loss means you have to stop eating certain foods. In reality, depriving yourself of foods you like to eat makes weight loss basically impossible.

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When you completely remove foods you enjoy from your diet, it’s much harder to introduce and experiment with new, sometimes healthier alternatives. There’s no need to stop eating one food, as long as you balance it out with another. You can still eat chocolate, as long as you make sure to have your fruits and veggies, too.

With small, gradual changes over time, weight loss isn’t just effortless: it’s possible. Try one new thing at a time and figure out what works for you. Losing weight is about improving your health and feeling better, and every person is different. You can, and will, make it happen!

Featured photo credit: Lindsay via flickr.com

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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