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6 Quick Diet Swaps You MUST Start Making

6 Quick Diet Swaps You MUST Start Making

Trying to clean up your diet to boost your nutrition, enhance your health, and kick-start fat burning? If so, it is time to make a few diet swaps. Rather than focusing on the complete diet overhaul, simply focus on making a few minor adjustments to the way you are eating so you can move one step forward and see the success you desire. This way, you won’t feel quite so restricted and like you just cannot keep up.

Many people who go the route of the entire diet overhaul quickly come to find it is too much too soon. Instead, make a few changes every week. Once those new changes become habit, make a few more. It is a much better way for most people to approach healthier eating.

So let’s go over six places to start. If you can make these simple and easy swaps, you will be on track to success.

 

1. Swap cold cereal for oatmeal

Oatmeal

    The very first swap to make is to replace oatmeal with your usual cold cereal. Oatmeal is more filling, it typically contains fewer calories per cup of cereal, and is also sugar free. It is a great way to start your day. Just be sure to pick up the unsweetened variety.

    2. Swap sausage for egg whites

    Bowl_of_egg_whites

      Getting sufficient protein into your morning meal is critical for success. But, sausages are not the way to do it. For best results, you should go for egg whites instead. These are high in protein, lower in calories, and a lean way to get your nutrients in. Plus they are a high-volume food, which means you can eat more of them without taking in too many calories therefore feeling more satisfied while consuming less food.

      3. Swap creamer for vanilla protein powder

      whey_protein_powder

        Next up, in your morning cup of coffee, forgo that creamer, which is loaded with saturated fat. Instead, boost your protein intake by adding a small dose of vanilla protein powder. It will still add great flavor, less calories, and more protein – precisely what you need in your diet.

        4. Swap regular potatoes for sweet potatoes

        Sweet Potato

          If you are a meat and potatoes kind of person, make those potatoes sweet potatoes. They are the healthier variety as they have more nutrients, more fiber, and are going to rank lower on the glycemic index (GI), so it will help to stop hunger more effectively as well. Sweet potatoes rank in as one of the most filling foods you can eat, so it is a great choice to keep in your diet plan.

          5. Swap juice for milk

          Cats drink milk

            Juice is the biggest no-no if weight loss is the goal. The problem with juice is that it contains too much sugar, lacks the fiber you would get from fruit, and will spike blood sugar and insulin. Instead, opt for milk. Milk is higher in protein and is going to provide a nice dose of calcium and fosters stronger bone growth and development.

            6. Swap yogurt for Greek yogurt

            greek_yogurt

              Finally, the last smart swap to make is to exchange your usual yogurt variety for some Greek yogurt instead. This is going to be far healthier due to its higher protein content along with calcium. Furthermore, Greek yogurt is going to be perfect for improving your belly fat loss as those who consume dairy-rich foods in their diet tend to lose more fat from the abdominal region.

              So keep these smart swaps in mind. If you can get them into place, you can rest assured you are going to be seeing faster fat burning success and boost your heath at the same time.

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              Last Updated on September 28, 2020

              The Pros and Cons of Working from Home

              The Pros and Cons of Working from Home

              At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

              Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

              One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

              When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

              So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

              Pro #1: A More Relaxed Start to the Day

              This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

              Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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              When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

              Pro #2: More Quiet, Focused Time = Increased Productivity

              One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

              Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

              An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

              When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

              Pro #3: More Control Over Your Day

              Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

              We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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              By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

              Pro #4: You Get to Choose Your Office Environment

              While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

              I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

              You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

              Con #1: We Move a Lot Less

              When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

              Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

              Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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              Con #2: Less Human Interaction

              One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

              Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

              Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

              This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

              While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

              Con #3: The Cost of Buying Home Office Equipment

              Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

              This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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              For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

              Con #4: Unique Distractions

              Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

              For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

              To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

              Final Thoughts

              Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

              We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

              More About Working From Home

              Featured photo credit: Standsome Worklifestyle via unsplash.com

              Reference

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