10 Ways to Start Losing Weight, No Matter How Unmotivated You Are

Christa Sgobba wrote in the Silver Sneakers blog that shedding pounds does not require a complete diet-and-exercise overhaul. You know you want to lose weight, and you have a pretty good idea of what you should do to make it happen. You just need to get started. And unfortunately, that’s often the hardest part.

When motivation is lacking, remember this: Shedding pounds does not require a complete diet-and-exercise overhaul. In fact, starting small is often the best way to meet—and maintain—your weight loss goals, says Tony Gentilcore, C.S.C.S., founder of CORE in Boston. The good habits you adopt can snowball, leading to bigger changes down the line too, he says.

Here are ten ways to start losing weight with minimal effort.

1. Eat Foods That Hydrate You

It may sound counterintuitive, but eating more food can be a key to weight loss—as long as we’re talking about foods with a high water content, says Christine Rosenbloom, Ph.D., R.D., author of Food and Fitness After 50.

Eating water-rich foods like fruits, vegetables, or broth-based soups can fill you up, leaving you less likely to overeat on more calorie-dense foods, she says.

In fact, a study published in the journal Appetite found that when people ate a broth-based vegetable soup 15 minutes before a pasta lunch, they consumed 20 percent fewer calories overall, compared to when they just ate their main meal. The researchers believe the soup slows the rate at which food moves through your digestive tract, which can increase feelings of satiety.

There’s a mental benefit too: Seeing more food in front of you can make you feel less deprived, Rosenbloom says. And that can cut your urge to end your meal with a calorie-rich dessert.

Try starting your meal with a broth-based soup, even if you’re eating at home. Not a soup fan? Look for other ways to include more water-rich foods to your plate. “Add two or three leaves of lettuce or more tomato on your sandwich,” Rosenbloom says.

2. Wake Up to Protein

Eating a protein-rich meal in the morning can set you up for a whole day of healthy eating, Rosenbloom says. That’s because, like hydrating foods, protein boosts satiety. And if you’re feeling satisfied, you’re less likely to graze all morning.

“Aim for 30 grams of protein at breakfast,” she says, adding that most people get less than 15 grams.

Adding a scoop of protein powder to your smoothie is an easy way to pack it in: A single scoop contains roughly 20 to 30 grams, depending on the type you choose. If you prefer solid foods, “think eggs and a whole-grain cereal with filtered milk, like Fairlife, which contains more protein than the regular kind,” Rosenbloom says.

Want more ideas? Check out these seven protein-packed breakfasts that trim your waistline.

3. Give the Sweatpants a Break

One of the perks of retirement is not having to get dressed up every day. But living in yoga pants or sweats might actually be doing your belly a disservice since you’re missing out on the instant feedback of a too-tight waistband, Rosenbloom says.

“It’s a little bit of self-monitoring,” she says. Noticing your go-to pants suddenly feel tight can lead you to make changes to your food or exercise routine—which you may miss if you’re wearing elastic pants that are more forgiving. Your weight may change more significantly before you realize something’s up.

You don’t need to swear off sweatpants for good. Even trying on the same pair of dress pants every Sunday can be enough monitoring, she says. Read more

Can’t Sleep? Try using essential oils!

College of DuPage Nursing Student Betsy Canedo shared that it is currently estimated that only 1 out of 3 Americans currently get enough sleep. On average, a typical adult sleeps and average of 6 hours a night and another 40 percent are estimated to sleep less than 6 hours (CDC, 2016).

Most individuals use sleeping aids, although sleeping pills have side effects like grogginess the next morning and other effects. One proven remedy that offers help with sleep without the unwanted lingering side effects are essential oils.

Essential oils have been available for years and are proven to help with sleep (https://www.globalhealingcenter.com/natural-health/best-essential-oils-and-their-benefits/#.WncqwkTr4Dk.email)

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Opioid Helpline

Voice Your Opposition as Congress Votes on the Anti-Menu-Labeling “Common Sense Nutrition Disclosure Act”

The U.S. House of Representatives is scheduled to vote this week on the Common Sense Nutrition Disclosure Act (HR. 772), a measure which would delay and weaken implementation of the national menu labeling law. The law, which requires chain restaurants, supermarkets, and convenience stores with 20 or more outlets to label calories, is set to go into effect in May. Considering the implementation was delayed on the day before it was intended to be put into practice, most large chains are already complying with the rule. Supporting transparency on restaurant menus helps parents make informed choices when choosing meals for their famlies.  Studies show that providing calorie information at restaurants can help people make healthier food choices. Additionally, when adults make healthier choices for themselves, they model healthy behavior to their children.  Read more

Hot Yoga can be very good, but also risky

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10 best exercises for senior adults

 John DePasquale wrote in Edward-Elmhurst’s  Healthy Driven Life that several things happen as we age that can affect our fitness level and everyday functioning. For example, decreasing hormones cause our muscles to atrophy, our bones to weaken and we become better “insulated” with fat.You don’t have to give in to aging without a fight! A proper exercise plan can not only slow these processes but potentially reverse them.

So what’s the secret? Exercise, of course! One of the most important things we can do as we get older is stick with a proper fitness program, especially one that emphasizes weight training.

Exercising with machines or free weights can increase natural levels of muscle-building hormones, decrease the rate at which we accumulate fat, and increase our overall lean body or muscle mass. As we build muscle and get stronger, our bodies burn more calories to stay alive every day. This is because muscle mass requires more calories, even at rest.

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State fitness assessments results now available

Pump Up P.E. shared that the Illinois health-related physical fitness assessment data is now available by school, district, and county under Quick Links at the Illinois State Board of Education’s (ISBE) Enhanced P.E. web page.

ISBE is in the process of sharing these results with schools, along with a letter

providing context and guidance on how they can use fitness testing data to help their students, physical education (P.E.) teachers, school and community maximize the benefits of physical fitness.
What are the SY16-17 statewide physical fitness assessment results?
With results from 69% (2,475) of the 3,572 Illinois schools required to report:
  • 63% of 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for aerobic capacity, using either the PACER or Mile Run tests
  • 65% of 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for muscular strength, using the Push-up test
  • 79% of the 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for muscular endurance, using the Curl-up test
  • 72% of the 5th, 7th, and 10th graders across the state met the Healthy Fitness Zone for flexibility, using either the Back-saver Sit and Reach or Trunk Lift test

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8 Things to Keep in Mind If You Want to Lose Weight This Year

Close-up of pretty girl eating fresh vegetable salad

Laura Newcomer in SELF shared in their recent post that first things first: Whether you do or don’t want to lose weight is totally personal; if you want to, great, but if you don’t, that is perfectly fine as well. If weight loss is one of your goals this year and don’t know where to start, you’re not alone. Nearly a quarter of the Americans who resolve to change something about their lives this New Year’s will be hoping to shed some pounds—and preying on these doe-eyed resolvers will be all manner of “fast weight loss solutions.” They’ll guarantee instantaneous results or promise to make the pounds melt off without you having to change a thing. The reality is, losing weight in a safe, healthy, and effective way is a lot more complicated than that.

Weight loss requires lifestyle changes (no matter how much we might wish for quick answers). It requires work, adaptability, and a whole lot of patience. There’s so much that goes into it. A holistic approach is necessary for success, which is measured in how you feel, not what a scale says. It includes setting thoughtful goals, looking at your physical activity levels, adopting healthy eating habits, getting enough sleep, managing stress, and being cognizant of confounding factors that may be outside your control, such as health issues or hormones. It’s also really important to note that if you have a history of disordered eating, a weight-loss plan might not be a healthy choice for you. You should consult a doctor before making changes to your diet or exercise regimen. At the end of the day, the underlying goal is to feel better—physically, mentally, emotionally, however you define it. That’s what you’re working toward.

The first step for making the process easier is to treat your body in a loving way from day one—instead of withholding positivity until you reach a specific number on the scale. That means ditching the judgy voice in your head and acting like your own best friend.

The next step? Craft a plan that will make the process of losing weight sustainable over the long haul. If you’re ready, willing, and able to move forward, the following eight tips will help you do just that.

1. Be realistic.

Effective weight loss requires personal honesty. “Make sure any changes you will make are realistic for you and your lifestyle,” Maxine Yeung, M.S., R.D., C.D.N., NASM-CPT and founder of The Wellness Whisk, tells SELF. That means don’t plan on cooking a healthy meal every night if you hate spending time in front of the stove. Instead, you might commit to cooking two nights each week and ordering in from a restaurant with healthy options the rest of the time. Read more

Tips For Dealing With Loneliness When Living Alone

John Hawthorne, john@connex.digital,  shared that living on your own can either be one of the most rewarding experiences or a living nightmare for some. It all depends on your personality type along with your life experiences that have molded you into the person you are. Spending hours or even days at a time not having a conversation with another person can be damaging to the soul. Depression worldwide is on the rise and one of the most common causes is loneliness. I have put together this article to try to help if you are finding life difficult living on your own,

Get Out As Much As Possible
There is nothing more depressing than staring at the same four walls all day long. There is a huge world outside waiting to be explored and by getting out as much as possible you can discover the wonders of this amazing planet. Staying indoors for too long causes feelings of isolation and will increase your feelings of loneliness. Just by been outside around others will help cure this problem and make you feel more connected to society.

Pets
One of the most enjoyable and rewarding ways you can overcome feeling lonely when living alone is by buying a pet. The most popular are cats and dogs so depending on which type you prefer these will make the perfect companion. Unlike humans, they will be overjoyed to see you every day and sure you unconditional love. If you live in a dangerous area an investment in a dog could help reduce your fear as it will help to protect you should you need it.

Social Media
All of the main Facebook executives have apologized for making an addictive platform that is changing society for the world. Getting likes and comments for posts gives a dopamine hit which can become addictive if not kept under control. Social media increases the feeling lonely and can make you envious of all your friends who are not living on their own. Try to limit your time as much as possible and this will help you cope.
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