Consider a healthier lifestyle by eating a better diet free from excess fats and calories.

Daily activities affect positively toward your weight loss.

It’s important to keep in mind your daily practices for a super life and a healthier you.

1. Drink a Lot of Water

Apart from getting full, water aids in managing hunger and getting your body hydrated.

A minimum of 8 glasses a day is much recommended in order to achieve the best results.

Mostly recall carrying a bottle of water.

This will also act as a reminder of drinking your water hence reaching the minimum goal of 8 glasses per day.

Try adding citrus slices, lime, lemon or oranges.

Or any 0-calorie drink mixes.

Drinking water before meals reduces calories intake, especially to middle-aged and older people.

Water is the best weight loss ingredient over other beverages which are rich in sugar and calories.

2. Limit Sugar Intake in Foods

A lot of sugar intake is highly vulnerable to the world’s leading diseases.

This includes type 2 diabetes, heart diseases, and cancer.

Most processed foods have high sugar content; hence some may consume a lot of this sugar without quickly noticing it.

Sugar goes by different names on the processed food ingredient.

And as a result, you will not easily know how much sugar have you consumed in such type of foods. 

3. The focus of Healthy Snacks and Foods

Foods that we consume in our homes have a great effect on our weight and also our eating behaviors.

Healthy foods keep our family healthier.

There are many varieties of healthy and natural foods in our homes that keep us going.

These food varieties include nuts, whole fruits, yogurt, and boiled eggs.

4. keep Your Diet Away From Processed Foods

Processed foods are rich in sugar, added calories and fats.

The processed food makes you addicted to eating hence increases your appetite.

This leads to overweight and as a result may lead to obesity and diabetes.

5. Make Your Diet Full of Proteins

Proteins nutrients play a key role in weight loss.

Increased metabolism as a result of digesting the proteins leads to a high rate of calories burned.

High protein diet will increase the metabolic rate on a high percentage.

High proteins, unlike other nutrients, will make you feel full hence, reducing your appetite.

As a result, the more protein food you consume the lesser calories you intake.

High protein breakfast such as eggs plays an important role in weight loss.

6. Practice Eating Whole and Single-Ingredient Foods

Whole and single-ingredient diets are healthier.

It eliminates excess sugars, fats, and processed food.

These foods are very filling naturally hence avoiding excess calorie intake.

These foods too contain many essential nutrients which aid in the proper functioning of the body.

Due to this practice, someone is able to lose weight easily. 

7. Taking Supplement Rich in Glucomannan

Glucomannan is one of the well-known and proven pills for weight loss.

This natural dietary fiber which is water-soluble originates from konjac plant (elephant yam) roots.

It is a low calorie and slows down the rate at which the stomach is emptied.

It also has a property of reducing proteins and fat absorption.

In addition, it reduces the feeding of gut bacteria.

This supplement aids in water absorption which is essential in weight loss.

8. Take Unsweetened Coffee

Coffee is well known as a healthy beverage as its rich in antioxidants and essential compounds.

It plays an important role in weight loss in such a way that it increases energy levels and also the number of calories burned in the body.

Caffeinated coffee boosts metabolic rates to around 9% hence reducing the development of type 2 diabetes to almost 45%.

Black coffee is weight loss friendly as it makes you feel satisfied but contains no calories. 

9. Limit Refined Carbs Intake

Refined carbs have the most fiber and beneficial nutrients removed.

Refined carbs cause diseases from overeating due to its high digestive property.

The major content of these refined carbs dietary is white bread, white flour, pastries, sweets, snacks, white rice, breakfast, pasta and added sugar.

10. Try to Get Rid of Liquid Calories

The sources of these liquid calories include fruit juice, soft drinks that are sugary, milk, chocolates and energy drinks.

These types of drinks are of great impact on one’s health.

It increases the chances of obesity.

This is proven in young aged individuals who are fond of sugar-sweetened beverages on a daily basis.

It’s hard for the brain to detect liquid calories as compared to the solid ones.

Hence you end up adding calories on to what you consume.

11. Concentrate on Eating More Vegetables and Fruits

Vegetables and fruits are healthy-friendly.

They are the best when it comes to weight loss.

Apart from that, it has a high content of fiber, nutrients, and water.

They are low in energy density hence, it is possible for an individual to consume a large number of vegetables and fruits while the calories intake is kept low.

The study shows that people whose diet contains a lot of vegetables and fruits have a high tendency for weight loss. 

12. Practice Slow Eating Habits

Fast eating results in high calories intake.

Individuals who don’t give time in eating (hurrying up) are most likely to be affected by obesity.

Slow chewing helps in reduction of calories intake.

This also aids in the production of hormones that are essential in weight loss.

13. Consume Coconut oil

Coconut oil is rich in medium-chain triglycerides.

They are metabolized differently as compared to other fats.

Studies indicate that they boost metabolic rates and reduces calories intake.

Coconut oil also aids in the reduction of developing harmful belly fats.

It’s advisable then to replace some fats with the coconut oil.

But don’t replace all the fats with this.

14. Take Probiotics

These are live bacteria with a lot of benefits when taken.

They aid in improving heart health and digestion.

It also plays an important role in weight loss.

According to studies, people with gut problems have different bacteria as compared to a healthy one.

This has a great impact on the weight status of an individual. 

Probiotics help in the regulation of healthy bacteria and also assists in blockage of absorption of dietary fats.

This reduces inflammatory and appetite.

Perfect abs are a dream for many fitness enthusiasts.

They are also a goal that is really hard to reach.

You need many hours of intense and smart exercising.

If you are looking to get your belly back in shape and ready for the summer check out our 10 ab exercises for a belly makeover.

The great thing about our list is that you do not need many ab exercise equipment to get that flat belly.

1. Situps

The most basic exercise if you are looking to transform your belly into a flat stomach.

It has been a staple of exercising since ancient times.

There are greeks that depict their Olympic athletes doing this exercise.

The beauty of its simplicity is that you can do them everywhere.

Just lay on your back, hands behind your head with your fingers entwined.

Slowly raise your upper body using your abs only.

Once your upper body and the ground form a 90 degrees angle lower your body back into the starting position.

If you are a beginner, look for 3 sets of 10-15 reps.

For those more advanced, do 3 sets of 50-70% of your max reps.

2. Crunches

Crunches are another at home ab exercise.

It is similar to the sit up but it focuses more on upper abs.

Lay again on your back with your hands behind your head.

Slowly lift your shoulder blades forward, using just your abs.

Once you feel your upper abs contract to their max, stay in that position for a few seconds.

After a few seconds lower your body back into the starting position.

Do 3 sets of 15-20 reps.

3. Bicycle crunch

A more advanced version of the crunch exercise but also a key ingredient for every ab workout routine.

Unlike the crunch, it works every muscle in your core.

Start by laying flat on your back.

Raise both your legs up above the ground.

Place your hands behind your head.

Bring one leg towards your chest.

At the same time, try to bring the elbow of your opposite arm towards the knee.

Use your abs only.

If you can, for example, touch the left knee with the right hand, hold the position for a few seconds, and come back to the starting position.

Do the same with the other side.

Try to do 3 sets of 20 reps.

4. Leg Raises

The essential lower abs exercise.

It is also good for your lower back and toning your legs.

Lay on your back or the floor or on a bench.

Your legs extended forward.

Lift them up a bit so that they are not touching the ground.

Slowly lift them up using your abs only.

They have to form a 90 degrees angle with the ground.

Once that happens, very slowly lower them back down.

Do not let them touch the ground.

Repeat.

Do this exercise in 3 sets of 10-15 reps.

5. Plank

An ab exercise for women and beloved by women.

It can seem quite easy but is challenging none the less.

The main benefit of doing plank is the strength of your entire core.

It also helps to engage your lower body, legs especially.

Start in the position of the push-up.

Place your weight from your palms to your elbows.

Hold that position for as long as you can.

Beginners can be happy if they last around 30 seconds.

Try to improve so you can hold the plank for more than 3 minutes.

3 sets of 3-minute planks would be an amazing feat.

6. Side Plank

Next on our list of 10 ab exercises for a belly makeover is an exercise meant for the muscles in your abs that are usually overlooked, the side abs.

Start in the push-up position.

Turn your body on one side.

Try to hold that position for as long as you can.

Your body should be forming a triangle with the ground.

Beginners can be happy with 20 seconds.

Try to do 3 reps of your max time.

7. Ball Crunch

Exercise ball ab workouts are becoming more and more popular.

The workout ball is one of the most popular ab exercise equipment.

For very good reasons.

It helps with additional stress on your abs and brings much more stability to your core.

Carefully sit on your ab exercise ball and try to lay on it as much as you can.

Slowly, be in control of every moment.

Try to lift your upper body while contracting your upper abs, just like you would have done with a normal crunch exercise.

Aim for 3 sets of 10 reps.

8. Situp and throw

The eighth exercise on our list of 10 ab exercises for a belly makeover feature one of the best ab exercise equipment, the medicine ball.

It can be used for almost any ab workout.

It can bring more stability and help you get bigger and stronger abs.

To do this exercise you will need to have a partner.

Start in the sit-up position, with the medicine ball in your hands.

Do a sit up and at your highest point and throw the ball to your partner.

The partner will immediately throw the ball back at you.

Catch it and slowly lower yourself back into the starting position.

Aim for 3 sets of 15 reps.

You and your partner can interchange between sets to keep you both equally engaged.

9. Barbell rollout

One of the rare exercises on our list that you will need to do at the gym.

You need a barbell with fitting weights for yourself.

Start in a push-up position.

Bring your lower body forward so you look like a cat stretching itself.

Slowly, totally in control of every movement, start to roll the barbell forward until you are fully stretched.

Keep your back straight and engage your core.

This is a more advanced and difficult exercise.

Aim for 3 sets of 10 reps.

10. Russian twist with a ball

The final exercise on our list of 10 Ab Exercises for A belly Makeover is the Russian twist.

Sit on the ground.

Hold the medicine ball in your hands, lift your legs up a tiny bit above the ground.

Keep your back straight and engage your core.

Move the ball from right to left, slowly.

Aim for 3 sets of 10 reps.

Boredom is one of the major problems the young generation is facing and sadly, a cure has not been found yet.

Unfortunately, boredom is equivalent to inactivity most of the time.

When you get bored and have nothing to do you tend to open the fridge, eat a sandwich, open a can of cola or some chips or a bag of popcorn.

Eating when you’re bored comes naturally.

It is a kind of activity that makes you forget about your problems for some time.

If on the other hand, you consider the effective ideas presented below, you will know how to combat boredom and will not be tempted to eat that much.

For example, when you are bored you could go out jogging in the park or you could go out for a walk in town or just visit a museum or something similar.

Here are the tips on How to Stop Boredom Eating

1. Avoid eating when you’re bored

First, you must understand that when you are bored, you tend to eat a lot of unhealthy foods.

They’re delicious, and they also give you a temporary feeling of satisfaction, but in the long run, they will do nothing else but making you put on weight.

2. Eat a Fruit or Tuna Sandwich

If you simply cannot resist the temptation of eating, try sticking to a fruit.

Banana is recommended because it gives you a feeling of fullness quickly, similar feelings are also offered by watermelon, so eat a slice with confidence.

If you prefer something salty, opt for a sandwich with bread and tuna.

Do not use mayonnaise, but try lemon juice instead of in order to avoid unnecessary calories.

3. Find something to do

Instead of thinking that you’re craving a snack, it is better to try and find an activity to keep you busy.

You could, for example, arrange the clothes in your wardrobe, give yourself a manicure or read a book.

These activities seem trivial and totally uninteresting, but they are very successful when it comes to helping you accomplish the goal of staying away from the kitchen.

4. Chew Gum

Excess gum chewing can cause some stomach discomfort, but occasional gum chewing is ideal when you’re bored.

When you chew gum, the feeling of hunger disappears at least temporarily.

It is not healthy to rely on this trick on a long term basis, however.

5. Drink a glass of water

If you drink a glass of water instead of eating you will feel full for a while.

Water cannot indefinitely postpone the craving for a snack, but if you eventually adopt this habit this could actually be the case.

6. Get out of the house

It is always good to find some outdoor activities that could prevent you from eating an unhealthy snack.

Go shopping or just go for a walk in the park and you will feel better.

7. Better your thinking

If you are confounded in situations that give rise to boredom (like an hour of stop-and-go traffic every day), focus on doing something to better your mind.

For instance, you can download inspiring speeches on your Mp3 player or purchase audio books.

Listen to funny speeches or gain knowledge on how to stop boredom eating.

At the current state, there are many audio and informative video resources.

Evidently, it’s a much healthier alternative to nothing.

8. Reflect on your dreams

Many times we find ourselves bored for we’ve settled in life.

We are no longer after our dreams.

We`re contented with `just getting by`.

Idle snacking and eating becomes an inadequate transposition to pursuing our dreams.

At times we should ask ourselves what we’d really love – what are the ambitions that might have slipped through your fingers?

Then we can lay steps (no matter how small they may be), then evidently we can take to settle back on track to pursuing our dreams and engineering the life we`d really love!

9. Try something out of our consolation zone

Attempting a new activity or task that you’ve never undertaken before is comparable to nothing.

All the same, it might feel uncomfortable in the beginning – but that’s how you will come to grow.

Perhaps you’d want to learn a new language or take gardening lessons.

Whatever it is, let it be something you have always wanted to do, but never had the nerve to attempt.

Taking a step off your comfort zone not only terminates boredom but it also boosts your self-confidence to try other projects as well.

10. Quit too much TV

As hard as this could be, turning off the TV – even if it’s for a week plays an instrumental role in suppressing boredom eating.

Though watching TV isn’t necessarily unfit, it does influence boredom and boredom eating.

We find ourselves watching too much TV due to habitual tendencies.

Consequentially, we indulge in episodes of endless eating to better the experience.

Whenever you get the urge to reach for a snack while watching, ask yourself why.

If it’s because you are bored, turn off the TV and try out something more occupying like taking a stroll or calling on a friend.

Lastly, how to stop eating when bored depends on individual discipline and commitment.

Boredom eating is a prime variety of emotional eating.

Dozens of times we don’t even realize we`re doing it.

We have to change our perspective and try something different.

Only then, will we take steps to put an end to boredom eating.

Now as an adult, you accept that you eat because you are bored – but you’ve stopped feeling in control of the decision to manage your boredom in the way that’s best for you.

You prevent yourself from thinking about what you really want to do – and taking action to make it happen.

And no-one is preventing you from doing what you want to do except you.

Boredom has become an excuse for eating.

Yet it is eating that is your excuse for not tackling the boredom.

As long as you mask your feelings with food, you can avoid thinking about what it is you really want – like the company of friends, like playing sport, reading a book, writing a book, going out, learning a new skill or just taking a walk.

Next time you are bored, ask yourself one question.

What would I rather be doing than this?

Eating is a poor substitute and consolation prize for not having what you really want – the interests you want, the freedom and fun that you want and the weight and shape that you want.

Leaky gut is a digestive complaint in which a person’s intestinal lining becomes more than normal, allowing partially digested food, toxins, and bugs into the gut.

This can change gut flora, cause inflammation, and possibly lead to other digestive issues.

Some people suggest that genetics, alcohol, and poor diet (incorporating processed foods) play a role in determining how badly a person is affected by leaky gut symptoms.

Here are 7 foods that help to heal your leaky gut.

1. Vegetables

As with so many modern medical diseases, nature provides the answer.

Vegetables of all types can help your sensitive gut by helping build beneficial gut bacteria.

Think green delights like broccoli, cabbage, kale, and the much known Brussels sprouts.

Carrots, beetroot, eggplant, and mushrooms can also help soothe your belly and help maintain the right conditions for your body to operate as it should.

Don’t forget the fermented vegetables.

These contain organic acids which balance intestinal pH as well as probiotics to support the gut.

Add some kimchi, tempeh, miso, and sauerkraut to your eating plan. 

2. Fruits

The important word when it comes to fruit and vegetables is fiber.

The recommended daily intake of fiber is 25g for women and 38g for men, and most people don’t meet their recommended intake.

If you’re a sweet tooth with a leaky gut, you’re in luck.

Plenty of fruits appear to have a positive role to play in maintaining good digestive health.

Try strawberries, passionfruit, kiwifruit, pineapple, citrus fruit of all kinds (oranges, limes, mandarins, and lemons), blueberries, bananas, grapes…the list is long.

Raspberries are particularly good.

A single cup contains about 8g of fiber.

Choose a serving or two of fruits each day, although don’t go overboard.

Fruits are best in moderation and some practitioners suggest morning is the best time to consume your favorite fruits.

3. Seeds

Vegetables and fruit are full of natural fiber, which is a vital element of a healthy diet.

But there are other natural sources of fiber you can add to your diet to support the growth of beneficial gut bacteria, like seeds.

In particular, chia seeds and sprouted hemp seeds are full of fiber.

A word of caution: not everyone finds it easy to digest sprouted hemp seeds.

Try soaking them in pure filtered water for 24 hours, then add the sprouted seed to a delicious smoothie.

You can also start with small quantities of hemp seed and gradually increase the amount you consume as your body learns to tolerate it.

Some claim it is an effective long-term solution for a leaky gut.

4. Fish and meat

Fish rich in omega-3 like salmon, herring, and tuna are good aids in dealing with gut inflammation, so these are positive additions to your diet.

Be aware of where your fish comes from and aim for wild- caught fish at all times.

It’s hard to say for sure, but farmed fish may have been raised on food that contributes to human gut imbalances.

Avoid it if possible.

Grass-fed meats (beef, lamb) are also recommended, as well as turkey.

Just remember to choose the lean cuts of meat

They are the healthiest option to get the most nutritional value out of the meat you eat.

If you’re not into fish or meat, try eggs.

Egg yolks contain healthy fats which are necessary for gut health.

5. Other healthy fats

Avocado, avocado oil, coconut oil, and extra virgin olive oil all promote healing in the gut.

Fortunately, they are very easy to digest and to incorporate into other parts of your diet (add them to a salad).

Of these, coconut oil is probably the most beneficial, as are other coconut products like coconut butter.

Coconuts contain fiber, minerals, protein, and vitamins, all good things for human digestive health.

The medium-chain fatty acids in coconut are easier to digest than other fats too, so your leaky gut doesn’t have to work hard to absorb them.

Coconut kefir is a great choice because it contains probiotics.

Remember, the keyword here is HEALTHY FATS so avoid any processed fats by all means.

This is because they might just yield the direct opposite of what you intend.

6. Bone Broth

Most health-conscious folks are aware of bone broth, a diet staple in the Paleo Diet (or caveman diet).

It’s a simple dish, made by boiling then simmering animal bones and ligaments in pure, filtered water to make a nourishing broth.

The boiling process releases minerals, collagen and amino acids called glycine and proline.

Proline contributes to healing and building tissue, so it helps keep your gut lining tight and properly sealed.

This directly helps your leaky gut.

Another amino acid in bone broth is called L-glutamine.

This amino acid is beneficial for your colon and small intestine.

To maximize the health benefits of your bone broth, try to source the bones (beef or chicken are a good option) from organically raised animals.

7. Cultured dairy products

Cultured (or fermented) dairy products that contain acid bacteria like Lactobacillus, Lactococcus, and Lauconostoc are highly valuable in addressing leaky gut symptoms.

Pasteurized kefir, yogurt, buttermilk, butter, and raw cheese are some of the best foods to help the gut.

They contain both probiotics and short-chain fatty acids, both of which are beneficial for gut health.

A probiotic is essentially just a substance that stimulates the growth of beneficial micro-organisms.

Most people don’t have enough probiotics in their system, likely contributing to more and more people reporting symptoms consistent with the leaky gut syndrome.

When incorporating cultured dairy products into your diet, you might want to try products made from goats’ milk.

Some say this has strong healing properties in its own right. 

Conclusion

Processed food products are bad for your leaky gut, so turn back to nature for what you eat.

Seek out fibrous and fermented vegetables, cultured dairy products, lean meats, and healthy fats.

In addition to the foods discussed above, consider also gluten-free grains like sorghum, buckwheat, and rice.

Kombucha is great, as roots and tubers (think yams, turnips, squash, potatoes, and sweet potatoes).

Natural foods provide an endless value and these delicious food options are great choices to help heal your leaky gut.

Once women reach the age of 40 years, their metabolism begins to slow down and for this reason, they find it quite difficult to lose weight.

In fact, diets which were effective in the past do not give the desired results anymore.

Unlike before, women are recommended to take a different approach when it comes to shedding pounds after attaining the age of 40 years.

Below, we have mentioned some essential guidelines on how to lose weight for women over 40.

1. Meditation and yoga

It has been found that yoga and meditation are amongst the most effective ways of losing weight successfully for women over 40 years of age.

This can be responsible for alleviating body aches, enhancing the mood, boosting energy levels, and encouraging weight reduction as well.

However, it will be a smart idea to combine yoga with meditation so as to get better results.

According to a study conducted by the Boston University School of Medicine.

It has been revealed that there can be a significant increase of mood-enhancing chemical, simply by practicing yoga for only 1 hour.

Do this three times every week for a span of 3 months.

You should consider adding yoga in your daily life so as to achieve your weight loss targets effectively and live a healthier life than before.

2. Consuming better food and portion control

We are all aware of the fact that fewer calories need to be burnt in case you consume a lesser amount of foods.

The same is true for ladies above 40 years of age too.

While it is not advisable to stick to an ultra-low-calorie diet.

A surefire way to shed pounds for ladies above 40 will be to make the proper choice when it comes to food and control their portions as well.

It will be possible to slim down by consuming less of the foods you prefer.

You will likewise feel full for an extended period of time by learning to consume the right food items and this will prevent you from eating in between your meals for satisfying your cravings.

For this, you can use a smaller plate as an effective method of slimming down given that it will create the illusion of consuming a large quantity of food.

Also, keep your portion size under control by measuring out the food while it is being served.

3. Sleep adequately

It has been revealed by studies that sleep problems begin to happen once most ladies attain 40 years of age.

It might not be possible for you to avoid slumbering during the day due to lack of sufficient sleep at night.

In fact, lack of enough sleep can affect your weight reduction to a great extent.

You might suffer from inadequate sleep due to various reasons including stress, different types of health conditions, and so on.

It is important to consult your medical practitioner just in case you are having problems with getting a proper night’s sleep.

They will be the best person to guide you in an effective manner.

It will also be advisable to try some small tweaks on your own including reducing your intake of caffeinated drinks, spending more time outside during the day, or devoting a minimum of 1 hour unwinding yourself prior to retiring to bed.

4. Burn calories

Women who have reached 40 years might find it extremely tough to lose weight successfully.

Whatever you do, make it a point to burn more calories than what you are consuming in your day-to-day life.

Our bodies lose the ability to effectively use the calories consumed by us due to the fact that the hormones are leveled off during our middle ages.

As per some experts, it is possible to gain as much as 10 pounds within only 1 year by ingesting only 100 extra calories on a regular basis.

For this reason, women that have attained 40 years of age need to burn more calories than what they have consumed during the day.

It will be feasible to achieve this by working out and doing more physical labor every day.

Try to climb the stairs while going to your workplace instead of using the elevator, and go for a stroll every evening as well.

In a nutshell, adding extra physical activity to your daily work regime will be an effective way to counterbalance your slow metabolic rate.

5. Commercial weight reduction programs

Commercial weight loss programs will be your best bet when it comes to shedding pounds provided you appreciate the structure offered by these programs out there.

For example, you can go for personalized meal plans as well as pre-portioned food items that you can heat up at your residence and enjoy.

Some commercial weight reduction programs likewise arrange for weekly meetings where it will be possible for the participants to discuss their weight loss efforts so as to make improvements in the future.

Apart from this, you will also come across some programs that offer a verified weight reduction eating plan which requires you to calculate points for every single meal you put in the mouth.

This will prove to be effective in case you like to stay on the right track in terms of consuming less and ingesting the correct foods as well.

Conclusion

Despite the fact that it can be a tough proposition to shed pounds particularly for women that have reached 40 years of age.

The good thing is that even a small amount of weight loss can be beneficial for the health in the long run.

Weight reduction will allow you to control the blood glucose levels, reduce blood pressure, feel much better, and uplift your mood as well.

Hopefully, after going through the above-mentioned guidelines on how to lose weight for women over 40, it will be possible for you to slim down successfully and make you feel proud of your beach body once again. 

Sugar can be habit forming, and reducing the amount you eat can be a challenge even if you have plenty of will-power.

A little sugar in your diet is OK, but too much can have negative health effects.

Too many sweetened drinks and food can increase your weight, lead to blood sugar problems (diabetes) and put you at increased risk of developing heart disease.

Irregular blood sugar levels can make you have mood swings, lead to headaches and make you tired.

In contrast, people who avoid sugar have fewer cravings and report feeling more balanced emotionally. 

Here are 10 ways to cut down on sugar:

1. Sauces and dressings.

Sauces such as tomato ketchup, HP sauce, pickle, and mayonnaise can be a whopping one-third sugar.

Many manufacturers are now producing low sugar / reduced sugar alternatives to these products.

These don’t taste very different and are a quick way to cut down on hidden sugar.

Another source of sugar is salad dressing.

This can easily be replaced with a good virgin olive oil flavored with a squeeze of lemon or some fresh herbs.

Pesto and harissa make good alternatives to pickle.

2. Halve the amount of sugar you add to hot drinks, cereals, etc.

Halve the amount of sugar you normally add to your cup of coffee or tea.

Do the same with the sugar you normally sprinkle on your breakfast cereal.

After a couple of days, you’ll hardly notice the difference in taste.

If you are tempted to replace sugar with an artificial sweetener, a natural product like stevia has zero calories and can also be used in baking.

As an alternative add fresh fruit such as raspberries or bananas or dried fruit to your cereal or porridge. 

3. Baking – reduce the amount of sugar in your recipes.

If you are baking cookies or cakes it is fine to reduce the sugar in your recipe by a third or even a half.

Many times you won’t notice any difference in taste.

Find extracts to use instead of sugar.

Orange, lemon, and vanilla are good options.

Many spices such as cinnamon, ginger, and nutmeg make great replacements for sugar and will give your baking a wonderful taste and aroma.

4. Snacks – switch to low sugar snacks.

This needs a little pre-planning so that when a craving strikes you have a low sugar snack to hand.

Many of these can be stored in a small reusable container and kept in your handbag or car.

Nuts and dried fruit are nutritious and cashew nuts and almonds have a naturally sweet taste.

Oatcakes are a good snack, they are tasty as well as filling and 3 or 4 usually come wrapped in a handy small packet.

They can be made into sandwiches with sliced cheese or spread.

Rice cakes are equally tasty and come in a variety of flavors. Be careful to choose a low salt variety.

5. Breakfast – consider some low sugar options.

As well as low sugar cereals and fresh fruit there are a few other alternatives worth considering.

Plain porridge is more savory, being just oats and water/milk.

It can be made more palatable sprinkled with coconut flakes, sultanas or raisins.

Milk contains sugar, so to further reduce sugar consumption, try switching to an alternative like almond milk or a no added sugar coconut milk.

Wholemeal toast can be combined with low sugar baked beans, mushrooms, poached or scrambled egg.

Eggs are full of protein which will help stave off hunger cravings mid-morning.

6. Eat a healthy lunch.

It is hard sometimes to eat a healthy lunch.

Supermarkets are full of unhealthy meal deals, many of which contain high quantities of sugar and salt.

If you don’t have time to make your own packed lunch, look at the food labels and choose healthier options.

Salad is healthy and tasty and a great choice for lunch.

To make a salad more filling add some pasta.

If you want a sweeter taste, try adding some fruit such as apple or orange.

Sandwiches are OK as long as mayonnaise and sauces aren’t added.

Definitely avoid fizzy, sugary drinks if you can, water is much better.

7. Eat a healthier dinner.

Try not to add too much sugar and salt to your cooking.

Add flavor by using herbs and spices.

As well as avoiding sauces and dressings with high sugar content.

Remember that many cooking sauces contain high quantities of sugar.

If you like dessert try to eat fruit salad, instead of cakes and ice cream.

If you like canned fruit, buy fruit that is canned in fruit juice rather than syrup.

Again avoid fizzy drinks loaded with sugar and stick to drinking water. 

8. Smarter shopping.

All food products today are labeled.

Many supermarkets have adopted a traffic light system.

Sugar content is one of the items given its own indicator.

Wherever possible choose food with a green or orange light.

Beware of hidden sugars, these are found in the most unlikely places.

Pasta sauces have a lot of added sugar.

Many so-called healthy granola bars are full of sugar.

Yogurts have a lot of added sugar.

So check the packaging and look for low-sugar options.

9. Watch out for sugar in disguise.

Sugar comes in many different forms and may not be labelled as sugar.

It is common to add sugar to virtually all processed foods.

Manufacturers will often add several different sugars in order to hide the real amount.

Some common alternatives are corn syrup, fruit juice concentrates, honey and sucrose.

Any word ending in “-ose” will often be a sugar of some sort.

10. Watch what you drink.

Sugary, fizzy drinks we have already discussed.

However, these are not the only drinks with high sugar content.

Energy drinks, fruit smoothies, iced tea, and even some flavored water all contain several spoonfuls of sugar.

Blood sugar levels can be rapidly increased by sugary drinks, this, in turn, can lead to tiredness and increased hunger.

Summary

Sugar is present in many natural foods and there is no reason to avoid these.

Dairy products, fruit, and vegetables all contain small amounts of sugar.

Unlike processed foods, they also contain fiber, vitamins and other beneficial compounds.

The main health problems associated with the Western diet are all to do with the amount of added sugar we eat.

Therefore the easiest way to reduce your sugar intake is to eat more whole and unprocessed food.

If you do decide to buy packaged food check the labeling for sugar and its many aliases.

Are you stuck in the dreaded weight-loss plateau?

In fact, you’ve probably done everything humanly possible.

But the scale just won’t budge.

However, don’t raise the white flag just yet.

Because there’re several hidden factors that could be messing with your weight-loss goals.

To help you out, here are the 12 reasons why you can’t lose weight.

1. Overeating healthy foods

We all know the benefits that come with eating healthy foods such as fruits and vegetables.

However, this shouldn’t be an excuse to overeat some of these foods.

Overeating nutritious foods like nuts, chocolate, and avocados can be a recipe for weight gain.

Some of these foods are rich in calories, therefore if overeaten the excess macro-nutrients can be stored as fats.

You can use a calorie calculator or calorie counters to help you keep track of your calorie consumption.

It’s recommended that you get 30% of your calorie consumption from proteins.

2. Hereditary genes

Hereditary genes passed down from parents can also play a major role in frustrating your weight-loss goals.

Thanks to something called epigenetic, negative lifestyle choices made by past generations can reflect in your DNA.

In short, it’s possible that your grandparent’s couch-potato ways or poor eating habits are taking a toll on you.

3. Getting little sleep

Recent scientific studies have proved that there’s a strong link between weight gain and lack of sleep.

A recent study conducted by Columbia University found out that you can increase your chances of being obese by an unimaginable 73% if you sleep for less than 4 hours every night.

Surprising, right?

Well, the study didn’t stop there because it also found out that you’re 23% more likely to be obese if you sleep for less than 6 hours a night.

In conclusion, lack of sleep can destabilize the regulation of hunger and fat hormones, leading to voracious appetite and increased fat cells.

4. Lack of enough whole-food diet

It’s an open secret that eating healthy foods can help regulate your appetite as well as improve your overall well-being.

That being said, make sure your diet is rich in whole foods instead of processed foods that can damage your weight loss success.

If you regularly eat whole foods, you’ll definitely feel more full compared to eating processed foods.

Don’t be fooled by the “healthy food” labels in most processed foods, because most of them aren’t really healthy.

5. Lack of enough protein diet

When it comes to losing weight, protein is actually one of the most important nutrients.

Eating proteins at 25% to 30% of calories can boost your metabolisms by at least 80-100 calories/day, hence greatly reducing your daily calorie intake.

Eating proteins can also reduce cravings and your snacking desires, thanks to its appetite-regulating hormones like ghrelin.

In fact, studies show that people who take high-protein breakfast have fewer cravings and feel less hungry throughout the day.

6. Not lifting weights

No doubt, exercising can play a major role in helping you achieve your weight loss goals.

However, resistance training like lifting weights can help you hit your targets much faster.

Strength training is known to prevent loss of muscle mass which is often associated with weight loss.

Lifting weights can also prevent metabolic slowdown, ensuring that you stay toned.

7. Not drinking enough water

In order to stay properly hydrated, drinking enough water is a must.

Although the 8×8 rule is somewhat dated, your body still needs enough water to carry out vital life processes.

That aside, drinking enough of this priceless commodity can also help with weight loss goals.

A recent study conducted by the Journal of Clinical Endocrinology and Metabolism found out that drinking more water can increase metabolism, with 500ml of water increasing metabolic rate by at least 30%.

8. Working a lot

Having an overwhelming schedule can lead to being stressed out.

And we all know that stress can have a negative effect on our weight loss objectives.

If you feel stressed, your body releases cortisol hormone, and this can directly affect fat storage leading to weight gain.

A study conducted by the University College London revealed that individuals with higher cortisol levels have a higher BMI and larger weight circumference.

9. Drinking too much alcohol

If you like alcohol but would like to lose weight, then we have some bad news for you.

Beer, wine, and other alcoholic beverages are known to be very high in calories.

In fact, alcohol itself has around 7 calories/gram, which is very high.

However, the good news is that moderate drinking is fine.

Also, mix your spirits such as vodka with zero-calorie beverages to be on the safe side.

All in all, heavy drinking can lead to weight gain.

10. Eating close to bedtime

Eating those late-night meals can impact negatively on your weight loss plans.

This may raise your overall body temperature, insulin, and blood sugar, making it difficult for your body to burn fat.

The best thing to do is to eat dinner at least three hours before bedtime.

Also, try to avoid snacking unhealthy foods such as potato chips and ice creams after supper.

This can greatly increase your calorie intake.

11. Problems with overall health

There’re several medical conditions that can make it tougher for you to slim down.

Medical conditions such as bulimia (eating disorder), heart disease, hormonal disorders, or sleep disorders such as sleep apnea can deal a big blow to your weight loss efforts.

Another thing that could be hindering your weight loss success is some medications you might be on.

For instance, drugs for the following conditions might prevent you from losing weight:

• Allergies

• Diabetes

• Epilepsy

• High blood pressure

• Schizophrenia

• Bipolar disorder

• Depression

So if you’re experiencing one of these conditions, it’s wise to talk to your doctor, because he/she might prescribe a different type of medication.

12. Having unrealistic expectations

Most people often have unrealistic expectations, especially with their weight loss goals.

During the first phase of your weight loss regimen, it’s possible that you’ll lose weight fast, but maintaining the same rate every week can become a problem.

The truth is that we all can’t be like professional bodybuilders and fitness models we see on those magazine covers.

In fact, most of these photos are enhanced, so it might be time for you to accept yourself the way you are if you’ve already lost some weight.

The summing up

All said and done, achieving your weight loss goals is no mean feat, with numerous factors bringing you to a standstill.

First forward, it’s important to be mindful of your calorie intake, by making sure that your intake is always less than your expenditure.

In the end, however, your dedication, resilience, self-discipline, and perseverance will determine the result.