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10 Morning Rituals That Help Shed Pounds

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Let’s start here by going out on a limb…

I’m going to guess that the first thing you think about when you awake in the morning, alarm blaring or not, is not weight loss. 

Sure, if you have extra pounds to shed, it’s on your mind, but I doubt you wake up thinking about it. 

But, did you know that how you begin your morning can have a lot to do with your success when it comes to shedding those excess pounds?

Yep, that’s right…something as simple as your morning routine, the things you do so often that you don’t even have to think about them, can help you lose weight! 

So often weight loss can be a dreadful thing. Lots of to-don’ts, right? 

Well, here we’re going to show you ten powerful to-do’s that you can easily incorporate into your morning routine to set you up for weight loss success!! 

1- Hydration Station

What’s easier than drinking water, right? 

Starting your day with a glass or two of room-temperature water (preferably with a bit of freshly squeezed lemon for optimal health benefits) can actually help you shrink your waistline. 

Hydrating first thing in the morning can boost weight loss by increasing the number of calories your body burns for the next 60 minutes (it does this by increasing your metabolism). And, it can reduce the overall amount of calories you consume, due to making you feel full. 

Staying hydrated also helps your body flush out toxins, giving another helpful boost to your metabolism and aiding you in your weight loss efforts. 

2- Protein Packed

Some folks skip breakfast, and some folks can’t erase what their kindergarten (and first, second, and third grade) teachers told them: “Breakfast is the most important meal of the day.”

Now, of course, there is conflicting evidence debating the truth of that matter, but what isn’t debatable is the power of protein! 

Eating a breakfast high in protein has been proven to reduce cravings and promote weight loss. 

Protein can also reduce levels of ghrelin, a hormone known to control hunger, thereby reducing your appetite, keeping you feeling full for longer periods of time. 

Studies have also shown a link between those eating protein-packed breakfasts and a reduction in body fat (possibly due to the fact that protein is harder for your body to store as fat).

Reach for protein-rich foods like eggs, greek yogurt, nuts, and chia seeds for a healthy, protein-packed breakfast.  

3- Mindfulness Matters

Most of us are familiar with Rene Descartes saying, “I think, therefore I am.” But, do we truly act on this notion? 

Studies have proven the truth of this sentiment for centuries. What you think about matters!

Mindfulness involves intentionality. 

Rather than spending your mornings mindlessly scrolling through social media or sitting in front of the television, focus on the present moment, being aware of each of your thoughts and feelings. 

This time spent mindfully, first thing in the morning, can set you up for success throughout the rest of your day. 

And, studies have found the practice to significantly impact weight loss (successfully), reducing behaviors contributing to obesity specifically. 

Spending just 5 minutes in the morning, choosing a comfortable spot to sit and connect with your senses, training your body to focus on intentionality, can increase your likelihood of success in losing weight. 

Mindfulness has even been shown to indirectly boost weight loss by reducing mood swings (often a contributing factor to weight gain through mood-related binge eating). 

4- Brown Bag It

I’m sure you’ve heard the classic Ben Franklin quote, “Failing to plan is planning to fail.” And yes, this applies to packing your lunch…in multiple ways. 

Taking the time to pack a nutritious lunch in the morning:

  • ensures you have a lunch full of foods that are consistent with helping you achieve your weight loss goals
  • keeps you from succumbing to in-the-moment temptations (think drive-thrus and vending machines) when hunger calls 
  • ensures you have healthy options midmorning and midafternoon when hunger is known to strike (when you pack healthy snacks to consume throughout the day as well)
  • as opposed to eating out, you can control exactly what goes into your meal, measuring accurately your calorie intake (crucial for weight loss) and other dietary needs

And, studies have shown that people who prepare their meals ahead of time have better-quality diets overall and are less likely to be obese. 

5- Move It To Lose It

Okay, I know…you can exercise any time of day, right? True…but, studies show those who exercise first thing in the morning reap more rewards from it. 

  • Those who work out in the morning are classically more consistent at getting in exercise each and every day. 
  • Exercising in the morning has been shown to keep your blood sugar at a healthy level all throughout the day. 
  • A reduction in afternoon food cravings is associated with morning exercise. 
  • Morning exercise has been proven to boost weight loss (overall). 
  • Some claim that working out prior to breakfast boosts fat burning. 

So…move it in the morning and reap those benefits all throughout the day. 

Plus, when you workout in the morning, you don’t have to worry about squeezing it in at a later time in your busy day or being too tired to workout at the end of a hectic day. 

6- Change Your Commute

Have you considered that simply switching up your drive to (and from) work can do wonders for your waistline? 

One obvious reason to change routes would be to avoid any temptations on your drive that may cause you to routinely forego your goals for sugary or fatty fast foods on the way to work. 

But, you can also check off your morning exercise goal on your way to work by choosing to walk or bike instead of driving to work. 

As studies have shown that those commuting via car tend to gain more weight than those who get to work on foot or cycle (or rollerblade…nothing wrong with creativity), it’s no wonder that similar studies have proven such choices regarding active methods of commuting contributed to lower body fat percentages and significantly lower body mass indexes. 

7- Step On The Scale

I know…that dreaded ‘s’ word is a rough one. But, hear me out. 

Studies show that daily weight monitoring results in greater weight loss, and there’s truly (and scientifically) no better time to do it than first thing in the morning. 

Before the water, before the exercise, before breakfast, and after you’ve urinated first thing in the morning, step on the scale. This is your most accurate weight reading of the day. 

A healthy mindset regarding the scale involves knowing the causes for fluctuations (eating at a later time the night before, havingn’t had a bowel movement, consuming more sodium) and using the number you see to not reflect on yourself but your overall progress. 

Weighing yourself first thing in the morning shouldn’t be a discouraging factor, but a tool to collect data to motivate you regarding your weight loss goals and provide the information you need to adjust your diet or continue on with what you’re doing that has proven successful. 

Routine morning weigh-ins can build healthy habits, and studies show those who regularly engage in this practice lose more weight on average than those who skip the scale. 

8- Sleep, Sleep, Sleep

Whether it means getting a few extra z’s in the morning or heading to bed a bit earlier in the evening, changing up your routine to allow for some extra sleep may help you lose weight. 

Many studies centered around sleep and weight loss/gain have shown that a lack of sleep or sleep deprivation can wreak havoc on your waistline. 

Not getting enough sleep has been linked to an increase in:

  • calorie intake
  • hunger
  • cravings
  • appetite

Specifically in regards to weight loss efforts, studies have shown that when sleep was lacking, dieters lost up to 55% less fat even though their dieting efforts remained the same. 

Aside from this, lack of sleep in general doesn’t always set you up for the best decisions when it comes to weight loss. 

I’m sure you know the drill: You’re too tired, so you skip your workout. Then once you skip your workout, your other goals seem less important (even if only for that day) and your nutrition isn’t on point, and those decisions seem to snowball from there. 

Getting enough sleep (at least 8 hours nightly is recommended for adults) will help your decision-making, curb those cravings, and regulate your appetite, all keeping you on track to reach your weight loss goals! 

9- Time For Sunshine

Sunlight can help you shed pounds in a few surprising ways, specifically in the morning. 

Studies show those individuals who are exposed to the sun in the earlier hours of the day generally have a lower BMI (body mass index) than those people who don’t get sun exposure until later in the day. 

One study found that even moderate amounts of sun exposure had a direct impact on weight. 

And, animal studies have shown UV exposure to actually suppress weight gain. 

Your hormones also benefit from the vitamin D your body produces when exposed to the sunlight, thereby boosting your energy levels, and aiding in your weight loss efforts. 

Morning sunshine also contains the highest levels of blue light. So, when you develop a habit of getting sun exposure first thing in the morning, even something as simple as letting the sunshine in through your windows, this can greatly influence (in a good way) your circadian rhythm, helping you get better sleep.

Seek to get 20-30 minutes of sunlight exposure between the hours of 8 am and noon to fully benefit from all nature’s light has to offer in regards to your waistline. 

10- Cold Showers

You read that correctly. It’s not a typo. But, don’t skip this one…hear me out…

As awful as a cold shower sounds, first thing in the morning, there truly are many benefits to be had from this practice. 

While a hot shower is no doubt comforting, the heat can actually be pretty harmful, causing unwanted skin conditions and even high blood pressure. 

A cold shower, however, while it certainly boasts benefits to the health of your skin and hair, can also help you lose weight! 

A specific type of fat, known as brown adipose fat, can be activated by a cold shower. The activation of this fat then causes the release of two types of hormones (irisin and FGF21) which can help you lose weight by burning white fat tissue. 

A cold shower in the morning can also boost your metabolism and improve your energy levels. 

But, since the thought of a cold shower first thing in the morning doesn’t sound all too pleasant, let’s detail the best way to reap those benefits: 

  • First, you can begin your shower at a temperature that is comfortable to you, then gradually continue to lower the temperature after the first few minutes. 
  • Once you’ve reached a cold temperature, keep the water at this temperature for at least 3-4 minutes. 
  • Keep in mind that you can also ease yourself into this practice, starting with only a few seconds (of cold temperature), and then working your way up each day until your body is used to the cooler temperatures. 

As your body seeks to warm itself after these cold showers, you’ll automatically be burning more calories, already on your way to shrinking your waistline! 

#1 Sleep mistake packs on belly fat 

Did you know sleeping a certain way could pack on belly fat?

One 68-year-old grandma was making a big mistake and since fixed the issue and lost 84 pounds…

#1 Sleep mistake packs on belly fat

Who knew this sleep position was causing a deadly, stress-induced response in her already frail body that caused her metabolism to crash and this one recurring nightmare to almost come through…

#1 Sleep mistake packs on belly fat

References: 

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HEALTH

Exploring the Role of the Health Belief Model in Preventative Health Behaviors

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Preventative health behaviors are essential for maintaining overall well-being and preventing the onset of various illnesses and diseases. One model that has been widely used to explain and promote these behaviors is the Health Belief Model (HBM). The HBM is a psychological model that was originally developed in the 1950s by social psychologists Hochbaum, Rosenstock, and Kegels. It aims to explain and predict health behaviors by taking into account individual beliefs and perceptions.

The HBM is based on the premise that individuals are more likely to take action to prevent or control a health issue if they believe that they are susceptible to the issue, that it is severe, that taking action will be beneficial, and that they are capable of taking the necessary steps. These four key elements are known as perceived susceptibility, perceived severity, perceived benefits, and perceived barriers, respectively.

Perceived susceptibility refers to an individual’s belief about their personal risk of developing a particular health issue. For example, someone who believes that they are at high risk of developing heart disease may be more likely to engage in preventative behaviors such as exercising regularly and eating a healthy diet.

Perceived severity is the individual’s belief about the seriousness of the health issue. If someone believes that the consequences of not taking action to prevent a particular health issue are severe, they may be more motivated to engage in preventative behaviors.

Perceived benefits refer to the individual’s belief that taking action to prevent or control the health issue will be effective in reducing the risk. If someone believes that exercising regularly and eating a healthy diet will help to lower their risk of developing heart disease, they may be more likely to engage in these behaviors.

Perceived barriers are the obstacles that may prevent an individual from taking action to prevent or control a health issue. These barriers may be financial, logistical, or psychological. For example, someone may be deterred from exercising regularly due to a lack of time or access to a gym.

The HBM has been applied to a wide range of preventative health behaviors, including cancer screenings, vaccinations, and healthy lifestyle choices. Research has shown that individuals who have higher levels of perceived susceptibility, severity, benefits, and lower levels of barriers are more likely to engage in preventative health behaviors.

Healthcare providers and public health professionals can use the HBM to design interventions and communication strategies that promote preventative health behaviors. By addressing and changing individuals’ beliefs and perceptions, these interventions can help to increase motivation and enable people to take action to protect their health.

In conclusion, the Health Belief Model is a valuable framework for understanding and promoting preventative health behaviors. By considering individuals’ beliefs and perceptions about their health, healthcare providers can design effective interventions that motivate and empower people to take control of their well-being. The HBM plays a crucial role in shaping public health strategies and encouraging individuals to adopt healthy lifestyles to prevent the onset of diseases and illnesses.

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HEALTH

How to Perform CPR Fast and Effectively

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(NaturalHealthyNews.com) – EVERYONE HAS SEEN THE tense moments in movies where someone collapses, and someone else dashes to the scene to begin cardiopulmonary resuscitation (CPR).

One crucial action, such as retrieving an automated external defibrillator (AED), can make the difference between life and death. This action is typically not given much emphasis.

Follow these life-saving steps immediately:

Step 1: Check the Scene

Check to see if the person is alright by tapping them and asking if there are any chemical spills or downed electrical lines.

Step 2: Check for Breathing

Proceed to the next step immediately if they are not breathing or are only sometimes gasping for air.

Step 3: Call 911 and Grab the AED

Tell anyone close to perform these actions so that you can start CPR. Gordon Tomaselli, M.D., a former president of the American Heart Association, advises skipping the AED and beginning compressions as soon as possible if you have to search for the device that shocks the heart back into rhythm.

Step 4: Start CPR

Use the AED first if it’s nearby: When an AED shock is administered within the first minute of a cardiac arrest, nine out of ten victims survive. Perform chest compressions until aid comes if an AED is not available.

Compressions can increase the chances of survival by two or three times if performed in the first few minutes after cardiac arrest.

How to Do Chest Compressions: Place the heel of one hand in the center of the chest, precisely at the nipple line, while kneeling next to the individual to perform chest compressions.

Put the other one on top of the initial one. Put your fingers together. Locked elbows, apply force quickly. Compress between 100 and 120 times per minute; this is the beat of “Stayin’ Alive.”

Each time, delve two inches deeper.

Step 5: Follow the AED’s Instructions

The AED’s audio instructions walk you through every stage of using it after you turn it on. All you have to do is listen and answer. The instructions will tell you how to position the electrode pads and whether you should click the button to shock someone.

They also recommend restarting CPR if a shock is ineffective.

Step 6: Continue CPR

Hands-only CPR is equally successful in the initial minutes following cardiac arrest in adults and teenagers as it is when combined with rescue breathing.

Continue until your breathing returns, assistance comes, or you cannot continue.

If you are faced with a situation where someone near you requires CPR, follow the step-by-step guide below to potentially save a life.

Copyright 2024. NaturalHealthyNews.com

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HEALTH

Your 4-Week Plan for Better Mental Wellness

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(NaturalHealthyNews.com) – Everything in your day to day and your life is impacted by your mental health. There are other options outside therapy, medication, and even meditation to maximize it.

You can do many little things to improve your mental health, remove obstacles in your path, and achieve your life goals.

Being happy with your mental health does not imply that you never experience terrible days. It means you can handle those days with more extraordinary fortitude and less effort.

And perhaps you can figure out how to prepare yourself for even fewer of them down the road.

This four-week strategy helps you do things differently, think outside the box, overcome obstacles, and feel joy and amazement. In essence, it improves your mental health.

Week 1: Take a Breather

Day 1: Pause for a Minute

Take a moment to ground yourself by noticing 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

Day 2: Focus on Your Breath

Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7, and exhale for 8. Repeat a few times to relax.

Day 3: Let Your Mind Wander

Sit quietly without distractions, allowing your mind to relax and think positively, boosting creativity and mood.

Day 4: Embrace JOMO

Limit social media use and enjoy the joy of missing out (JOMO). Focus on what matters to you rather than online content.

Day 5: Get Some Rest

Prioritize sleep by setting a bedtime, keeping your room cool, and avoiding screens before bed.

Week 2: Ask a Question a Day

Day 1: What’s Going Well?

Focus on what’s working well to boost positivity and well-being.

Day 2: How Will This Decision Affect Me?

Consider the short-, medium-, and long-term consequences of your decisions to reduce anxiety.

Day 3: How Am I Feeling Right Now, Really?

Identify and understand your genuine emotions without labeling them as good or bad.

Day 4: What’s Possible Today?

Adapt to daily challenges by asking what’s achievable rather than striving for perfection.

Day 5: What Can I Let Go Of?

Identify and start letting go of negative self-talk or unhealthy relationships.

Week 3: Fuel Your Mood with Food

Day 1: Eat a Day’s Worth of Greens in One Meal

Incorporate two cups of leafy greens, such as spinach or kale, into your diet for mental and physical benefits.

Day 2: Sample the Rainbow

Eat various colorful fruits and vegetables to boost optimism and reduce stress.

Day 3: Dive Into Seafood

Include fatty fish like salmon for omega-3s and vitamin D, which support brain health.

Day 4: Shift Your Snacks

Choose nuts like almonds or walnuts to nourish your brain with essential nutrients.

Day 5: Add Friends

Share meals with friends to enhance mental wellness through social connections.

Week 4: Use These Mind Hacks

Day 1: Embrace Uncertainty

Accepting what you can’t control helps reduce stress and anxiety.

Day 2: Plan for Hurdles

Prepare for daily challenges to stay balanced and resilient.

Day 3: Change Your Language

Reframe negative emotions by noting them as feelings rather than defining yourself by them.

Day 4: Balance Your Negativity with Positivity

Counter negative thoughts with positive ones to improve mental well-being.

Day 5: Be Amazed

Experience awe through nature, art, or inspiring talks to boost creativity and mood.

Mental health impacts how we think, behave, and feel. It’s closely tied to physical health, and nearly everyone faces mental health challenges at some point.

This 30-day plan offers simple daily changes to help reduce stress and anxiety, enhancing mental well-being and resilience.

Copyright 2024. NaturalHealthyNews.com

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