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The 6 Biggest Mistakes To Make In Fighting Obesity

The 6 Biggest Mistakes To Make In Fighting Obesity

Obesity is defined as the condition of having excess body fat. To be considered obese, you need to have a body mass index of 30 or above. From 1980 to 2008, the number of obese individuals has doubled. Obesity is a dangerous condition that affects millions of individuals annually. According to the WHO, 2.8 million individuals die each year because of obesity.

Why do people become obese? There are several reasons why people become obese, but some of the factors include both genetics and your habits.

Given the seriousness of the condition, a lot of obese individuals attempt to make a positive change for themselves. It is important that you have a smart approach if you are going to lose a great amount of weight. Here are six biggest mistakes obese individuals make when they try to lose weight.

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1. Starve and binge

It seems that when you don’t put food in your mouth, you are not adding calories. This is a simple logic that most people follow. Unfortunately, starving isn’t a good practice in the long run. You may see massive results during the first week; however, don’t be surprised if you gain more weight after.

After starving, it is a common scenario to binge. This makes matters worse. Your body stores fats in order to tolerate the absence of food for long periods of time. What you want to do is to make sure that you eat small healthy meals frequently throughout the day. Not only does this increase your metabolism, it also fights off cravings.

2. Just count the calories

Another common mistake that you can make when you are trying to lose weight is to simply count the calories when you eat. You have to consider not only the calories but to also check the nutritional value of the food you are eating.

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As rule of thumb, stick to high fiber and high protein diet. White meat, whole grains like brown rice and a lot of fruits and vegetables usually make a great meal.

3. Focusing on small muscle groups

If you are obese and you really want to trim your weight, you will need to sweat in the gym. It is important that you burn more calories than what you eat in order to lose weight. However, you need to have a smart approach whenever you are inside the gym.

A lot of people commit the error of focusing on smaller muscle groups. When you simply focus on small muscle groups, these muscles could only burn a small amount of calories. For instance, if you will compare the legs and the arms, the legs will most likely burn more calories.

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4. Not having enough sleep

Sleep is a physiologic requirement. You have to make sure that you take enough rest if you wish to cut weight. One of the most common problems today is that we are distracted on so many things. It can be your work, or even your gadgets.

What you need is to sleep at least 8 hours every night. This way, you can increase your metabolic rate and allow the body to fully recover especially when you just finished a workout from the gym.

5. Not having supplements

If you want to get the best results to combat obesity, you need to make sure that you also have the necessary supplements. There are instances when you will not have enough protein from your food. This is where supplementation could get tricky. Whey, L-carnitine and BCAAs could come in handy for these scenarios.

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For those that are on caloric deficit, branched chain amino acid supplements make a great option. It allows muscle growth and prevents catabolism despite low caloric environment. This means you don’t have to worry about losing the muscles that you worked for when you are about to cut weight.

6. Surrounding yourself with negative individuals

For obese individuals, your path towards wellness will not be easy. A toxic environment could easily make things difficult for you. If you want to live a healthy life, find yourself a buddy who you can go to the gym with. You can also find friends who are having the same healthy lifestyle.

Conclusion

Losing weight isn’t easy. It is an accumulation of bad habits and even genetics. You have to make sure that you implement a smart approach to get the best results.

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Last Updated on June 24, 2019

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

1. Cheesy Tortellini With Ground Beef

Cheesy tortellini with ground beef

    This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

    2. Cranberry Pork Roast

    Cranberry pork roast

      Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

      3. Greens and Beans

      Greens and beans

        Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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        As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

        4. Chicken Curry

        Chicken curry

          That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

          5. Honey Sesame Chicken

          Honey sesame chicken

            Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

            6. Mushroom Spinach Stroganoff

            Mushroom spinach stroganoff

              In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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              7. Stuffed Peppers

              Stuffed peppers

                If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                8. Cilantro and Lime Chicken

                Cilantro and lime chicken

                  Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                  9. Beef Fajitas

                  Beef fajitas

                    This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                    The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                    10. Asian Chicken Lettuce Wraps

                    Asian chicken lettuce wraps

                      Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                      11. Hawaiian Chicken

                      Hawaiian chicken

                        This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                        12. Beef and Barley Stew

                        Beef and barley stewd

                          Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                          13. Meatball Soup

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                          Meatball soup

                            This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                            14. Turkey Black Bean Chili

                            Turkey black bean chili

                              Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                              15. Ham and Pinto Bean Soup

                              Ham and pinto bean soup

                                What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                Conclusion

                                With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                Featured photo credit: Google via bettycrocker.com

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