Proper nutrition

Best 8 Fitness Tips for Women: How to Lose Weight Fast

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While every woman is beautiful in her own unique way, there’s something that we all crave. That’s staying fit which usually requires shedding some excessive body weight. You know, it’s every woman’s dream to want to have a nice body, toned waist, flat tummy, and a nice pair of legs.

Unfortunately, a larger percentage of women are unable to achieve these ‘body goals’ mostly due to improper diet and irregularities in exercises.

So, in this piece, we shall look at some effective fitness tips for women to get their body in the right shape.

1. Have a Strategic Plan

A failure to plan may well be preparing for failure overall. While this is now cliché, it’s actually true. And as far as getting fit is concerned, nothing could have been truer. Before hitting the gym or before wearing your fitness gear, take a moment to think about what you’re seeking to achieve. Do you intend to take a spin class or run in the park? Be clear about your goal before you get started in the gym. It’d even be better if you wrote down your goal in your note. Coolsculping cost is worth considering, it is a non-surgical way to help get into shape. It’s a psychological move and helps you achieve the goal easily.

2. Drink More Water

Are you aware that your energy drink, fruit smoothie, or even light beer contains up to 100 calories? Yet you never get the same satisfaction from this beverages as you would from 100 calories of food, thus making the drinks a waste. Meanwhile, there are other liquids that contain high levels of carbohydrates and sodium which tricks your body into retaining water.

Water, however, is lacking carbs or calories and little to a total absence of sodium. This makes it the perfect liquid to adjust your weight. Also, water helps flush out water excess and aids metabolism.

If you don’t find your water inspiring enough, you may add some lemon wedges.

3. Ditch Your Refined Carbs for Veggies

Common carbs like pasta, rice and sandwich rolls aren’t healthy for any woman who’s seeking to lose more weight within the shortest timeframe possible. These foods wreak major havoc on a weight-losing program because they’re quickly digested, leaving the tummy empty and cause a desire to want to overeat.

To quickly lose more weight, swap these simple carbs for vegetables. So instead of rice, try carrots. Instead of chips, go for a dip. The complex carbs contained in these veggies take longer to digest, leaving you full for an extended period.

4. Do At Least 30 Minutes of Cardio Daily

Although calories can be easily burned with any workout that pumps the heart rapidly, you will burn more calories if you engage in a cardio routine, instead. That’s because cardio exercises simultaneously engage multiple muscles.

Taking half an hour to do exercises like spinning and boot-camp workouts will help you lose 200 to 300 calories in your arms, legs, and core making them sleeker.

To burn even more calories, experts suggest that you incorporate interval training. That means alternating the intense cardio with slower activity.

5. Start a Daily 36 Pushups and Lunges Routine

While pushups target the upper half of the body, lunges work the posterior, thighs, and hips. Do three sets of twelve pushups and lunges daily – or every two days. Yes, it’s quite intensive, but these routines will quickly help you achieve a streamlined appearance.

Pro-tip: To achieve even more streamlined body, make sure that your back and legs are aligned during each pushup. This will significantly impact your muscle tone. Also, you can build stronger muscles if you hold free weights in each hand while doing the lunges.

For more quality pro-tips on the impact of exercises on keeping fit, check out the exclusive guides on Lafitness.reviews.

6. Don’t Shy Away From That Cup of Coffee

Starting your day with a cup of Joe is also an excellent way to achieve your body goals quickly. Coffee contains caffeine which is a natural diuretic and great source of antioxidants which help fight against cell damage.

According to Dietary Guidelines for Americans, a daily dose of 400mg – which is about a venti Starbucks coffee is healthy for the body.

Well, if you aren’t much of a coffee fan, tea would be fine as well. Tea is also a natural diuretic. In fact, a recent study found that people who drink green-tea burn about 70 additional calories daily.

7. Take a Walk – Or a Hike

Exercising at any time of the day is good. But taking an evening walk is even better. Many people’s metabolism tends to be slower in the evening and participating in an aerobic activity for half an hour before dinner will help significantly increase the body metabolism for about 2-3 hours, even after you’re done moving.

What this means is that you’ll feel relaxed after the meal and won’t be tempted to engage in stress-induced eating that can even cause an accumulation of calories.

8. Eat Mineral-Rich Foods

Sodium cannot be entirely avoided in your meals but you can counter-balance this sodium by taking mineral-filled foods. Minerals such as potassium, magnesium, and calcium in foods such as leafy greens, tomatoes, carrots, etc. help maintain the ion balance in the body.

Additionally, low-fat dairy, seeds, and even nuts give the body system a bloat-busting boost. These foods have also been reported to have other health benefits such as reducing blood pressure, controlling blood sugar level and reducing the risk of chronic diseases.

Fitness is typically concerned with the well-being of the physical body and mind. And for women, fitness can be achieved by imbibing appropriate nutrition, moderate physical activities and rest. To remain healthy and quickly accomplish that body goal you so look forward to, follow the great tips shared with you in this article.

Are there some magic tips you’d like to share with us? Kindly do so. Cheers!

Positive Words Research – 8 Fitness Tips for Women – How to Lose Weight Fast

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Good Nutrition Make or Break Your New Year’s Resolution

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Hundreds, maybe even thousands, of people across the nation vowed to eat healthier in 2018. It’s a popular New Year’s Resolution. But even if you strayed from the old standby and chose a different resolution, good nutrition can help you get there.

It’s truly amazing what good food can do for your body. Food can lift you up or knock you down. It can impact all areas of your health and even can affect your sobriety. If you’re serious about sticking to your own resolution, it’s important to eat right.

Here’s how good nutrition can make or break your New Year’s Resolution.

Energy

Food is energy. Eat the right foods and you’ll feel energized and alive. Eat the wrong foods and you’ll feel sluggish and tired. You’ll find it easier to achieve any goal with more energy unless you’ve set a goal to take more naps.

Consider one of the following energy-giving foods:

  • Oatmeal – Carbs are the food equivalent to your body as gasoline to your car. But not all carbs are good for long-term energy. Oatmeal, on the other hand, is absorbed slowly and gives you a longer energy boost.
  • Strawberries – Fruit like strawberries give your body a natural boost from fruit sugar. Fiber helps slow down the energy flow to give you a lasting result throughout the day.
  • Spinach – Nitrates found in spinach help fuel the mitochondria, which are the energy powerhouses of each cell.

Immunity

Whole foods that come from the earth are typically rich in antioxidants that fight free radical damage. Try to eat a rainbow of colors from natural sources to get a full spectrum of antioxidants and phytonutrients. Fermented foods like sauerkraut also contain probiotics that help balance the gut flora and build immunity. Universally beneficial foods, known as “Superfoods”, are also a great addition to any meal because they help fortify the immune system.

Good nutrition can help build up your immune system and keep you from getting an illness that will set you back from your goals.

Bone strength

Typically, resolutions offer ways for us to become better versions of ourselves. We do this because we want to gradually improve as we get older. Like a fine wine, we can all improve with age. The only difference is that we have to work at it.

Calcium, magnesium, vitamin D and phosphorous all work together to keep our bones and teeth healthy. These vitamins and minerals are abundant in a healthy skeletal strength.

Skeletal Strength

Several nutrients work together to keep your bones and teeth strong. Calcium is the most abundant mineral in your body and it is the primary component of your skeleton. You also need vitamin D from your diet so calcium can be properly absorbed. Additionally, calcium works alongside phosphorous to create bone structure. Copper is a mineral you need in very small amounts each day, but if you don’t get adequate amounts of copper, you may lose bone mass and increase your risk of osteoporosis.

Author’s Bio

Trevor is a freelance writer and recovering addict & alcoholic who’s been clean and sober for over 5 years. Since his recovery began, he has enjoyed using his talent for words to help spread treatment resources and addiction awareness. In his free time, you can find him working with recovering addicts or outside enjoying any type of fitness activity imaginable.

Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.

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3 Simple Tips On How Nutrition Affects Your Happiness

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When we feel good, and when our body is healthy, we’re happier. That’s pretty basic logic even children can grasp, so why do we struggle with proper nutrition so much?
A lot of it has to do with poor habits steeped in childhood (such as food insecurity). Also using food for comfort and the addictive nature of some foods are bad habits. Any type of addiction, including sugar addiction, can cause depression, mood swings, dependency, and much more. Addiction to sugar can also encourage binge eating disorder (BED). This is a type of eating disorder, as well as the night-eating syndrome (NES).

1. It’s not all bad news for sweet lovers

Cacao, the ingredient in chocolate, releases the same endorphins we enjoy when we fall in love. Of course, addiction to endorphins is also possible, and it’s all about moderation. Still, when consumed in moderation, we’re able to alter our mood for the better.
Dark chocolate also comes with a myriad of potential health benefits. It’s a natural superfood antioxidant. Is good for heart health and cognitive function, and protects from free radicals. Aim for dark chocolate that’s at least 85%. The strength of the flavor and lack of dairy/sugar also helps keep you from over-eating.

2. Lack of proper nutrition and malnutrition is, unsurprisingly, linked to bad moods

Those with restrictive eating disorders such as anorexia and bulimia are known for having intense mood swings. This eating disorder includes purging but also covers any activity that removes calories to an excessive degree, such as exercising for hours.

It makes sense because our bodies are machines that require not just fuel, but the right fuel, to function properly. Lack of nutrition is linked to insomnia because the natural instinct to look for food trumps anything else, including the need for sleep. Radical changes in blood sugar levels can also impact a person’s mood. Malnutrition and lack of proper nutrition don’t make for a happy disposition.

3. False energy

Depending too much on false energy boosts such as caffeine, whether in soda or coffee, can also shift a person’s happiness position. We live in a culture where it’s not just accepted but encouraged by jokes and memes to be a monster before that morning cup of coffee.
However, needing caffeine – the most commonly used in the west – in order to function is a clear sign of dependency. If you think you’re addicted to caffeine, you likely suffer from at least moderate mood swings dependent on your intake. Try starting the morning with warm lemon water first and wait at least 30 minutes before consuming caffeine. Green and black tea, which contain caffeine but less than coffee, are a good alternative and come with health benefits.

For some, adopting a vegetarian lifestyle boosts their happiness quotient. That’s because they consider “kind eating” healthier for the planet. It’s not the right fit for everyone, but it highlights the importance of researching and knowing what’s in your food and how that impacts your happiness.

Author’s Bio:

Trevor is a freelance writer and recovering addict & alcoholic who’s been clean and sober for over 5 years. Since his recovery began, he has enjoyed using his talent for words to help spread treatment resources and addiction awareness. In his free time, you can find him working with recovering addicts or outside enjoying almost any type of fitness activity imaginable.

Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.

proper nutrition

5 Constructive Habits About The Power of Imperfect Starts

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Not everybody has a well-defined goal. But most people who do have one are usually on a quest to observe the successful people. Why? Well, in order to copy their strategies and their habits. This may sound like a great plan, but it’s not always such a clever idea as it may seem.

Learning from successful people and creating habits based on their experiences is an excellent way of keeping you disciplined and on the right path to success. But you should keep in mind that all those systems and habits that successful people use, might not be the habits and systems they used when they began their journey. This really makes sense if you think about it.  In order to get started, you should focus on completely different things than when you are only maintaining your success.

Each of us has our own way of emerging out of the unknown, so, trust yourself! Your first step and the most important one is getting rid of the procrastination attitude. You can do that by creating constructive habits.

1. The Difference Between what is Needed and What is Ideal

Following successful people and learning from them is extremely important for your overall development. But remember; never compare yourself with someone who is already prosperous in his field of activity. As we already stated before, the system that you must develop in the beginning is not the same as the one that someone who is already successful uses.

If you ignore this important fact, whenever you look at someone who is already on the peak, you will get the impression that in order to take your first step, you must first get new stuff, new skills, and new connections.

Most of the time that’s not even true; to understand it better I’ll give you a few examples.

2. Wondering the World

Most people that travel consider that in order to travel smart, they have to spend a lot of money on expensive gear like bag packs, clothes, and accommodations. Even if this is important and may help you a lot along with your trip, it’s not a necessity.

You don’t need expensive shoes to start training or new dishes to start cooking healthy food. And for sure you don’t need new bags to start wondering the world. We like to think that better equipment is what we need in order to travel. But that is more like an excuse than a necessity.

3. Opening a Business

When you are just starting your life as an entrepreneur it’s easy to get trapped by details such as a perfect tagline or a crowning logo. These are indeed important but can be determined or improved later. We always plan too much and think too much before even starting putting the first brick. A close friend of mine invested a large sum of money into essay writing services, only to get a ton of content for his newly born business. This is an example of too much too soon.

We wish everything to be perfect and we forget that this is a long-term process. Here is the problem; we focus on things that are optimal but not really needed. Again, this may seem like an excuse to procrastinate from the start. Try to avoid this struggle by taking action from the beginning.

4. Eating Healthily

We can see exactly the same “struggle” when people are trying to eat healthily. Let’s say that you just committed to eating healthily and you decide to go see a nutritionist. He will create a healthy eating plan for you with a lot of organic and super-healthy foods. It’s great, isn’t it? Now that you have your plan and everything put together, it’s time to start eating healthily.

Buying all those foods and keeping up with the plan might be a pretty time-consuming activity. And in order to cope with it, you will need a stainless discipline. Most people will quit after just a few days. So, instead of trying so hard to force yourself to eat healthily, you should take everything much slower. Start buying a few vegetables each week and only implement those in your diet. Start small and simple.

5. Asserting that You Need to “Learn More” In Order to Start

Most people tend to play the “I need to be more prepared” card when they must start something new or implement a certain life-changing habit.

  • You may complain that traveling without a light backpack may be almost impossible, but the truth is that you could handle everything even without it.
  •  Or you may consider that your successful friend is thriving because he uses certain tactics and strategies, but you forget that he didn’t use those when he started his business.
  • You may envy your gym teacher and assert that he uses some mysterious supplements in order to look so good, but you forget that he has been training for the past 8 years.

Concerning yourself with all these insignificant details only prevents you from doing the difficult work. Don’t let ideas of what is ideal to counter you from getting started.

Conclusion

The whole point of this article is to open your eyes. When you really wish to do something you do it. It’s important to be aware of this in order to spot the excuses that your subconscious mind may be created with the intention of delaying proper action. An imperfect start may be a wake-up call for those who observe it.

About the Author:

Inspired by literature and experience that she got during psychological courses, Amelia White adores writing articles about motivation and productivity. She will be happy to befriend you on Facebook 

Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.

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