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1. Be flexible. In most cases, folks who overeat on weekends follow strict diets on weekdays. So when the weekend comes, they feel the need to reward themselves by overindulging in foods they couldn’t eat during the week. Follow flexible eating habits during the week to avoid this trap. Allow yourself to eat some of the foods you crave during the week—if you feel like eating pasta and meatballs for dinner on Tuesday, eat that. Being flexible will eliminate the feeling of deprivation and the need to reward yourself. 2. Re-think cheat days. Cheat days may work for some people, but they hinder weight loss for others. If cheat days help you lose weight and maintain sanity, continue having them. But if you always overeat and have feelings of guilt after cheat days, it's time to give them up. Chances are, if you have a cheat day on Friday, you’ll overeat on Saturday. 3. Stop Restricting Yourself. Restrictions on foods you should and shouldn’t eat usually lead to overeating and bingeing. Some dieters even start craving foods they don’t like simply because they’re not allowed to eat them. Instead, allow a few indulgences throughout the week, and you won't overindulge on the weekends. 4. Understand why you’re overeating. There will always be justifiable reasons to overeat--I was with friends, I was lonely, I was at a party,` and so on. All these situations can’t be the reason you eat too much. Find out the real reason why you overeat. It could be stress, anxiety, sadness, loneliness, and so on. Keep a record of the habits that make you overeat, and eventually you’ll come up with an underlying reason. 5. Stay busy on the weekends. Stay busy and find ways to keep your mind off food. Read a book, go for a walk, clean the house—keep your legs moving in some way. You’re more likely to overeat if you sit around the house doing nothing. 6. Keep alcohol in check. Not only is alcohol high in calories, it can lead to poor dietary choices. So avoid getting drunk or make sure you’re full before you start drinking. Do you or someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page.
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I really want to step my fitness level and weight loss up a notch. Right now, I stick to what I know I can do with decent effort, but I see no real change in my body or weight. My plan: a Trainer, commitment, a goal, and a kick ass supplement. With the right supplement, I know I can turbo charge my workouts and really achieve peak performance! The supplement I have chosen is Iaso® Nitro from Total Life Changes. This product is an incredible formula, backed by a tremendous amount of research. It’s GMP (Good Manufacturing Practice) Certified and made in the USA. Plus, it is FDA APPROVED!! When it comes to supplements (among many other products), it’s very important to offer high-quality products that offer efficacy and deliver results - I and I am confident this one will do both!
Iaso® Nitro’s specs & benefits, and the product’s formula – a proprietary blend of arginine alpha ketoglutarate (AAKG), WITH NO binders, fillers, preservatives, artificial flavors or colors, or sugar. GLUTEN FREE. Total Life Changes recommends users take two capsules per day for maximum results. Each bottle of Iaso® Nitro comes with 60 capsules, enough for a one-month supply.
MORE IASO NITRO INFORMATION Check out the video below to learn more about Iaso® Nitro!
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So, here we are, deep into the end of the year. We have gotten past Halloween, Thanksgiving and Black Friday. Now on to Christmas and New Years Eve....... I don't know about you, but right about now is when my Q4 weight gain starts moving in. First, everywhere I turn there is SUGAR! Stores, Office, Home, I cannot seem to escape it. Once I get past Halloween, and I have regained self control, Thanksgiving settles in. Who can say no to wine with Pumpkin and Pecan pies?? Obviously, I can't............. Upon recovery from Thanksgiving, gifts upon gifts of sugar flood my life and BOOM, its Christmas and New Year's Eve all in one ball of fury. And that friends, is end of year weight gain in a pretty package with a sparkly bow!
Ok, so now that we have acknowledged it, how do we cope and do our best to avoid it? Below are great tips to help you and me avoid the dreadful end of year weight gain, winter fat, holiday muffin top or whatever you want to call it. Seriously, its tough to avoid!
1. Be Realistic
Don't try to lose weight between Thanksgiving and New Year's. Studies have shown that people who tried to lose weight between Thanksgiving and New Year's ened up gaining the same amount of weight as others who were not trying to slim down. A better plan is to aim put off weigh-loss efforts until after Jan. 1. 2. Hydrate Stay hydrated! It's easy to forget to drink water when your rushing around in the hustle and bustle. Your body easily confuses being hungry and being thirsty, so drinking water regularly will keep you from eating when what you really need is to drink.
3. Limit Alcohol
Alcohol calories add up fast. A 12-ounce beer has 140 calories and a 5-ounce glass of wine has 100. Plus, having too many drinks lowers your inhibitions, so when you indulge you’re likely to eat more. So stick to just a drink or two, or be the designated driver and avoid alcohol altogether. 4. Eat Slowly Some research shows that slow eaters tend to eat less food. Try this: Chew, chew and chew your food some more. You want mush before you swallow. Swallow each mouthful before taking the next bite. And, chat while eating to keep from making your food disappear so fast.
5. Beware the Buffet
A bountiful buffet can be a challenge for many. I mean, everything looks so delicious and it is right in front of you inviting you to take a bite! You wouldn't go to a restaurant and order everything on the menu, would you? Scan the choices before you pick up a plate. Or take smaller portions of a variety of dishes. 6. Outsmarting Food Pushers I am so grateful for any host who prepares a meal for me and others to enjoy. But, the host also has the expectation that their guests will consume the majority or all of the food. And rightfully so, because the host doesn't want to be stuck with a ton of left overs! Pressure from hosts to eat beyond your fill is a common challenge. One way to keep from over stuffing yourself is to take small portions and ask for seconds. This way, you are enjoying without over eating and your host is pleased you are eating!
I hope you found these tips helpful. Between now and the end of December, most of us will be challenged in many of the area's mentioned above. Stay strong and remember, the goal is to maintain your weight instead of trying to lose. Save the weight loss efforts for Jan!
Do you ever have a night, where it seems no matter how tired you are, you cannot sleep? You toss, turn, and worry about how early you need to rise, which gets you freaking out about not getting sleep? This happens to me often and it can really be a doozy when you need to be focused and alert the next day. In my research of different techniques I can practice (that do not include medicine) to help me get to sleep, I came across a this Life Hack called the 4-7-8 Breathing Technique.
This technique is designed to help you relax your mind and body at a rapid pace, just 60 seconds, to get your body calm enough for sleep. If we cannot let go of the anxiety, stress, problems, worries and such, it makes falling asleep difficult. What I love about this technique is that it is simple enough for anyone to understand and try. The downside is that it will take quite a bit of practice to master it for falling asleep in 60 seconds. However, even if it takes longer than 60 seconds, it is a great relaxation and mind clearing exercise.
Below is a video to help you learn how to try 4-7-8 breathing. I would recommend trying this in bed if you are trying to sleep. But, it is a great meditation and relaxation exercise at well! I will certainly be learning how to master this technique! - Bodynista  Have you ever wondered how to be happy? You meet someone who seems to have it all together and they are bursting with life. Then you wonder "is it fake, who is really THAT happy"? If you are like me, you have often thought long and hard about life: where you were, where you're at now, and where you want to be. And often, you feel "stuck" and you just don't know how to move. Sometimes we think more money, a promotion, or toxic relationships are the key to happiness. We have all experienced some part of that - did it make you happy? For me: NOOOOOO! In fact, my current state of happiness is a real work in progress. Activities which are pleasurable, engaging and meaningful are scientifically proven to make us happy. Pleasure + Engagement + Meaning = Recipe for Happiness! 1. Pleasure: An activity that fills your soul with positive emotions: playing football with friends, going to a concert with your family, or even being intimate with loved ones. 2. Engagement: ‘Zoning Out’ – Everything around you comes to a standstill because you are so immersed and focused on a specific activity. 3. Meaning: Using your energy to create a service of value which is greater than yourself. You feel that you are a part of something grand. Something so valuable, that will continue to grow and prosper after you die. The recipe for happiness is simple. It’s about realizing what matters in your own life, identifying the values you hold dear to yourself while focusing on something that could create love and harmony to the world.
- Bodynista 
Most of us have had a massage at one time or another, whether from a professional, partner, spouse, friend or self. There is nothing better than having someone help you work out muscle soreness. But, outside of how wonderful a massage can feel, there are some true health benefits:
How is massaging your feet connected to this? Applying pressure on specific points of the feet can really help the organs improve and maintain good function. It’s recommended to massage your feet every night before you go to bed, which should not take more than 15 minutes. There are a very large number of nerve endings that are concentrated on your feet; they run like a like a spider web all over your body. Foot massage means healing. Massaging your feet nightly should not be a chore, but comforting. If you are looking for a perfect "by the book" method, one has been outlined below. How to Massage Your Feet
Now you can start massaging the actual sole of the foot.
Have you tried HIIT workouts? HIIT means High Intensity Interval Training. What I LOVE about these workouts is that they are quick and effective, plus you can do them at home or virtually anywhere! An effective workout gets your heart rate up and down while keeping your body working - the foundation of HIIT workouts. Below are groups of exercises that you can use to build your own HIIT workouts. Doing a HIIT workout 3 times a week is perfect.
Pick Your Moves:
Select one move from each of these groups - the last group only has burpees. This will give you a circuit. Each circuit will have 3 rounds. 2-3 circuits is ideal for maximum effort. Each move will be 30 seconds of work and 10 seconds of rest with a 30 second break between rounds. Here is an example: Round 1:
Group A: Lower-Body Moves:
Group C: Core Moves:
The goal is to do three rounds of your four moves (whichever exercise you chose from group A, group B, group C, and then burpees). Do as many as you can of the first move in 30 seconds, then rest for 10 seconds before moving on to the next move. One round should only take you less than 15 minutes. Work at a pace where you can keep moving for the entire 30 seconds — just do as much as you can in that time.
And guess what? Thanks to the higher intensity of this speedy routine, your body will keep burning more cals for hours to come. YAY!!  If losing weight was easy, w e would all be slim and trim. Our bodies are all different, and this holds true when it comes to embarking on a weight-loss journey as well. There is no one-size-fits-all routine when it comes to eating and working out to lose weight, but there are some general rules that you should know before starting a regimen. Here are some do’s and don’ts you should consider before starting any form of dieting to reach your goals. 1. Don’t: Starve yourself When you starve yourself, your body literally goes into survival mode. This means that it thinks it won’t be fed with energy for a while, so it holds on extra tight to sugars, fat, and all the stuff we want to lose. In addition, a slow metabolism causes the calories to digest differently in our bodies. Not good. 2. Do: Regularly eat clean, healthy foods Eating regularly throughout the day will help stabilize your blood pressure and rev up your metabolism. It’s pretty much confirmed, but often misunderstood, that you need to eat in order to lose weight/fat. Even on a diet, we still need to curb our hunger. Instead of filling this hunger with pasta, we can fill it with lean protein, healthy grains, and vegetables. If we starve ourselves, we’ll be more inclined to break under pressure and eat a whole lot of junk food at once. Keep your diet consistent. 3. Don’t: Drink a ton of alcohol Alcohol is a staple in most of our lives, whether it’s that Friday/Saturday night binge with our friends or a few glasses of wine at dinner each night. Although alcohol in moderation is OK, it can severely ruin a diet. First, alcohol is high in calories and really has no nutritional value. Alcohol actually impairs our ability to absorb vitamins and nutrients from the foods we eat. It slows down the metabolism because it restricts the body’s ability to create glucose and therefore maintain a healthy blood sugar. Blood sugar is what keeps the metabolism working efficiently. Plus, alcohol contains hundreds of calories. One shot of vodka is 100 calories or more. Multiply that by a few drinks, and you could very easily consume way too much. 4. Do: Drink a ton water Research has shown that water consumption increases the rate at which people burn calories. We obviously need water to survive, but drinking the recommended amount, which many fail to do each day, is imperative if you want to lose weight. 5. Don’t: Think short-term A good rule of thumb is the 80/20 rule. The 80/20 rule allows you to indulge once in a while, while still focusing on a healthy lifestyle 80% of the time. For example, if you eat three meals a day, four meals a week can be cheat meals. The 80/20 plan doesn’t call for following strict rules or totally depriving yourself when you need to indulge. It’s a lifestyle hack for healthy eating. By approaching losing weight in a non-threatening way, we will feel better mentally and emotionally in terms of our health. 6. Do: Create a meal plan for each week Like anything, losing weight takes hard work to achieve results. When we lose weight, it cannot be just an afterthought. Losing weight means consciously understanding what your body needs and responding to it. When we don’t plan our meals, bagels on a Monday morning in the office turn into a full cheat day. By planning ahead, you make a vow to yourself to stick to your goals and not let anything get in the way. Prep your meals or simply write out what you are going to eat that week for each meal. And only buy food for those meals at the grocery store so you won’t be tempted by less-healthy foods. 7. Don’t: Deprive yourself of indulgences By depriving yourself of indulgences, you are only sabotaging your weight loss. Restrictions can lead to cravings, binging, and overeating. If you constantly dread eating unhealthy foods because you always wish you were eating something else, you’ll never get in the habit of a clean lifestyle. 8. Do: Have willpower
When you finally convince yourself that, yes, it is OK to eat a slice of cake at a family gathering, don’t let your brain fool you into thinking, “I had one, I may as well have two.” There is this thing called willpower. Without willpower you cannot successfully achieve your goals. Of course we all want to eat 10 donuts in one sitting, but stick to one. There’s a fine line between treating yourself and going crazy on unhealthy foods.  Most of us have heard of the 80/20 in some capacity, but you may wonder how exactly does it relate to weight loss. It's a seemingly arbitrary formula for dropping pounds: 80 percent diet and 20 percent exercise. But where did that 80/20 ratio come from? And what does it really mean? It's a no brainier that the key to weight loss is taking in less calories than you burn. And, believe it or not, it is much easier to cut calories out of your diet than it is to try burning them through working out. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 500 to 700 calorie deficit through working out (ideally the number of calories to cut daily to begin seeing a change). Essentially, you’d need to run seven to 10 miles a day to lose one pound a week and the average person can’t keep this up, especially without increasing their caloric intake. You don't need to hit an exact 80/20 ratio to shed pounds, but it is important to focus primarily on diet when you are trying to lose weight. You can lose weight without exercise, but you cannot lose weight if your nutrition counteracts your energy expenditure through exercise. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. This doesn't necessarily mean you should trade your 60-minute boot camp class for one hour of meal prepping instead. As you cut your calorie intake, your body naturally resist weight loss - going into starvation mode. This is common for anyone who has shed the pounds and combining less calories with exercise, especially strength training, will boost your metabolism. Sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, but when you combine exercise and a healthy diet, you don't have to make many dramatic changes at all. For example, instead of eliminating 500 calories by striking something from your diet, you could burn 250 calories at the gym and then cut another 250 calories just by skipping your nightly bowl of ice cream. Need help trying to cut the calories without feeling hungry? Try our Resolution Drops from Total Life Changes. These drops are specifically formulated to work with a low calorie diet to keep you from feeling hungry and craving the foods that cause weight gain. These drops provide supplemental nutrients to your body, so exercise is encouraged while using the Resolution Drops. Find out more about them here. Do you or does someone you care about need to lose weight? Bodynista offers a fantastic line of weight loss, health and nutrition products from Total Life Changes to get you into the body you deserve and help you take your life back. Shop for your new body by visiting our Total Life Changes Store Page. The bottom line: What you eat matters more than how you work it off, but fitness will push you past plateaus and help you achieve your ultimate goals!
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BodynistaKhyrunnessa Rabbani - I am perfectly imperfect! Passionate believer if you love your body and yourself and the rest will fall into place. Categories
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