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Low Carb Diet May Induce Remission Of Type 2 Diabetes

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Low-carb diets have been popular for some time now due to their proven substantial benefit to weight and/or fat loss. 

But, recent findings have shown that the benefits may be even greater than once believed…even inducing remission in people with type 2 diabetes. 

That’s right, aside from weight loss, improved cholesterol levels, potential boosts in brain health, and benefits to the health of your heart, low carb diets are now proving effective for diabetes patients as well. 

So, what is it about restricting carbs that brings such great benefits to those with type 2 diabetes? And, can these results be sustained long term? 

As low carb diets are often said to be difficult to maintain over long lengths of time, what can you do to ensure you don’t get burnt out?

Let’s take a look…

The Effects Of Carb Restriction On Type 2 Diabetes

The findings of a recent study have the diabetic world buzzing, and rightfully so!

Earlier this year, researchers at Texas A&M studied results from randomized trials assessing the effectiveness of low carb diets amongst those individuals with type 2 diabetes.

These studies found that participants who followed a low carb diet raised the likelihood of their diabetes going into remission by 32%.

Concerning 1,357 participants (spanning several studies), most of whom were between the ages of 47-67 and overweight or obese, those who saw such results followed a strict low carb eating regimen for 12 weeks. 

Researchers checked in on participants at both 6 and 12 months, and the greatest benefits were seen at 6 months. 

At 12 months, while some participants were still in remission, those rates were lower than the 6 month mark. 

The hypothesis is that those individuals who remained diligent in their adherence to a low carb diet saw continued benefit, while those who were less consistent lost the benefits related to their type 2 diabetes over time. 

So then, how exactly does restricting carbs benefit patients with type 2 diabetes?

Essentially, you can think of carbs to type 2 diabetes in a similar way that we think of milk to those with lactose intolerance. 

With lactose intolerance, a person’s body can not accurately process lactose. 

In the case of type 2 diabetes, a person’s body can not accurately process carbohydrates. 

So, someone who can not process carbohydrates accurately or efficiently, when consuming foods rich in carbs will experience high levels of blood sugar (consistently) and even weight gain. 

Normally, when we consume carbohydrates they get broken down into sugar. This sugar then enters our bloodstream causing blood sugar levels to rise. 

This spike then tells your pancreas to produce insulin to help your cells to absorb that blood sugar for energy (both for storage and immediate usage). 

In cases of type 2 diabetes, over time the body stops responding to that insulin which causes blood sugar levels to remain too high for too long. And, eventually that insulin production can stop altogether. 

So, for type 2 diabetes patients, eating a low carb diet decreases the strain on the body and lessens the body’s propensity to produce too much insulin. 

As eating fewer carbs helps the body to maintain healthy blood sugar (or blood glucose) levels, carb intolerance and insulin resistance improves as well.

Obviously then, maintaining a low carb lifestyle would be a crucial component in continuing to reap those rewards in one’s fight against diabetes, but many would argue this to be a difficult task. 

So, how can you successfully restrict carbs long term? 

Tips For Success While Cutting Down On Carbs

One of the biggest hurdles to successfully reaping the rewards of a low carb diet long term is the (often deemed) lack of sustainability of such diets. 

Even registered dieticians and nutrition experts agree that cutting carbs long term can be difficult…but certainly not impossible! 

So, what tips do the experts give regarding low carb success? 

1- Slow And Steady Wins The Race

Low carb diets can be highly restrictive. And, one mistake that many make is to dive headfirst into the deep end…no looking back. 

While such ambition is admirable, dietary restrictions of any kind that are fast and furious often fizzle out before they finish. 

Therefore, the experts recommend an approach with a slow beginning. 

Dr. Minisha Sood, an endocrinologist at Lenox Hill Hospital in New York City advises her patients to “start with one meal at a time.” 

Dr. Sood recommends beginning with dinner as the meal to tackle first: “Aim to lower carb intake (at this meal) by about 50% by swapping out unhealthy, starch-packed carbohydrates for healthier sources such as healthy grains or lentils.”

From there, you can then begin to make similar healthy swaps at lunch, then breakfast, and snacks. 

2- Stay On Track Through Tracking

Keeping a food diary or journal to keep track of not only what you eat, but how those foods affect your body is a proven method to help you stay on track. 

I know that many people don’t like the idea of tracking food long term, but consider doing so as you begin your low carb eating regimen to see how your body reacts to various foods, track your gains in energy, and keep you motivated. 

In time, you may find that you don’t need to track as often. And, you can always drop or pick up this healthy habit as needed. But, in the beginning, keeping track is a great way to foster success. 

3- Talk To Your Doc

Keeping your physician in the loop when dealing with type 2 diabetes is very important. 

Your doctor or specialist knows your situation and can recommend a plan best suited to your needs. 

As different carbs affect different people in different ways, your doctor or a nutritionist can guide you to the best choices for your specific needs. 

4- The Buddy System

As with any diet or healthy eating plan, there’s often help in numbers. 

In fact, studies have shown people are more successful at adhering to dietary changes (and losing weight) when they have the support of a friend or buddy. 

Sticking to any diet long term is difficult, but having a support system along the way can increase your chances of long term success. 

5- Variety Is The Spice Of Low Carb Life

While there are plenty of delicious low carb food options available for breakfasts, lunches, dinners, and snacks, not experiencing a variety of those options can hinder your ability to stay low carb long term, thereby missing the benefits to be had (especially regarding type 2 diabetes). 

Many cultures have eaten low carb diets for centuries, so…we can do it…we’ve just got to stay out of boring ruts when it comes to our food choices. 

Conclusion

Studies have proven that low carb diets can cause type 2 diabetes to go into remission. 

The only problem is, these results aren’t sustained long-term (post 12 months) if patients do not remain on a low-carb diet. In other words, at this point, research suggests that low-carb eating needs to become a lifestyle to reap long-term healthy rewards. 

So, if you have type 2 diabetes, consider talking to your doctor (first and foremost) about how a low-carb diet may benefit your condition. 

Then, once you get the green light and some direction from your physician or specialist, don’t forget to ease into this style of eating, keep track of your food intake and progress, incorporate a variety of foods, and enlist the support of a friend for long-term success. 

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HEALTH

Mindfulness and Meditation: Tools for a Healthier Life

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In today’s fast-paced world filled with constant distractions and stressors, the practice of mindfulness and meditation has become increasingly popular as a way to achieve a healthier and more balanced life. These ancient practices have been shown to have a wide range of physical, mental, and emotional benefits, and can be powerful tools for improving overall well-being.

Mindfulness is the practice of being fully present and engaged in the moment, without judgment or distraction. It involves paying attention to thoughts, feelings, and sensations as they arise, and cultivating a sense of awareness and acceptance. By focusing on the present moment, mindfulness can help reduce stress, anxiety, and negative emotions, and promote a sense of calm and clarity.

Meditation is a related practice that involves training the mind to focus and redirect thoughts. It can take many forms, from sitting quietly and focusing on the breath, to guided visualization or movement-based practices like yoga or tai chi. Meditation has been shown to improve concentration, reduce anxiety and depression, lower blood pressure, and boost the immune system.

Together, mindfulness and meditation can be powerful tools for achieving a healthier life. By practicing mindful awareness, we can cultivate a greater sense of self-awareness and self-compassion, and better manage our thoughts and emotions. This can lead to improved relationships, better decision-making, and a greater sense of overall well-being.

One of the key benefits of mindfulness and meditation is their ability to reduce stress and promote relaxation. By focusing on the present moment and letting go of worry about the past or future, we can release tension and find a sense of peace and calm. This can have a positive impact on physical health, as chronic stress has been linked to a range of health problems, from heart disease to obesity.

In addition to reducing stress, mindfulness and meditation can also improve mental health by helping to manage anxiety and depression. By cultivating a sense of awareness and acceptance, we can better understand and regulate our emotions, and develop healthier coping mechanisms. This can lead to improved mood, increased resilience, and a greater sense of well-being.

Physical health benefits of mindfulness and meditation include improved immune function, better sleep, and lower blood pressure. By reducing stress and promoting relaxation, these practices can support overall health and well-being. They can also help with pain management, by increasing our ability to tolerate discomfort and shifting our focus away from the sensation of pain.

In conclusion, mindfulness and meditation are powerful tools for achieving a healthier life. By cultivating a sense of awareness and presence, we can reduce stress, improve mental health, and support physical well-being. Whether practiced individually or together, these ancient practices offer a wealth of benefits for anyone looking to live a more balanced and fulfilling life. So why not give it a try and see how mindfulness and meditation can transform your health and well-being?

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The Best Diet For Your Skin Type (Everything You Need To Know)

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When it comes to skincare there’s certainly no shortage of products, routines, and rituals to help each of us attempt to achieve beautiful, healthy, flawless skin. 

But, how many times have you splurged on expensive lotions, creams, and serums only to find you’re still left with skin that is too dry, dull, oily, or sensitive? 

Or, perhaps you’ve had success with a product or two, but you can’t help but wonder if there’s a simpler way to go about it all. 

I mean, when it comes to the health of our bodies, the “garbage in, garbage out” rule generally applies, right? 

You fill your body with junk, you generally feel less than great. But, when you fuel your body with nutritious foods, you feel good. 

So, what are we hinting at here? Could the “garbage in, garbage out” rule also apply to the health of your skin? 

In short…absolutely!! 

We tend to reach for topical solutions when it comes to skincare, but the truth of the matter is, that what you put into your body can have a profound impact on the health of your skin!

Here we’ll take a look at how diet can affect skin and which foods are best for your unique skin type…

What Determines Skin Type 

Before we take the microscope approach, looking specifically at how the foods you eat affect your skin, let’s take a step back and examine the big picture. 

Generally, skin types are divided into 5 primary categories: normal, oily, dry, combination, and sensitive. 

And, while genetics are thought to play a big role in the type of skin you have, other factors are considered equally predictive:

  • Sebaceous secretions: Your sebaceous glands produce and secrete a group of oils that work to both lubricate and protect your skin. The amount of oils produced by these glands can determine your skin’s level of softness. 
  • Hydration: The water content of your skin essentially determines how your skin is able to stretch. The more hydrated your skin is, the more elasticity it has, keeping the appearance supple and/or flexible.
  • Sensitivity: Sensitive skin most commonly occurs when there is a deficiency in both moisture and fat/oils produced by the body to keep your skin healthy. These deficiencies then cause the skin to react harshly to many types of products (skincare, laundry, clothing), resulting in a lack of tolerance and thus irritations. 
  • Other factors: Aside from the above-mentioned items, there are also many things in your environment that can influence your skin. Your skin can change in response to the environment, climate, stress, sleep, and medications. 

How do you know what type of skin you have? Skincare experts suggest the following: 

  1. Use a gentle cleanser to wash your face, removing any dirt, makeup, or oils, essentially allowing you to examine your skin as a clean slate. 
  1. After gently cleansing your skin, do not use any products (again, think clean slate here). 
  1. Now…wait. Some experts suggest waiting only an hour, and others recommend examining your skin several hours after washing. Either way, during this waiting period, be sure not to rub your face with any cloth, and do not touch your face during this time. 
  1. After you’ve waited an hour or two, it’s now time to examine your face. 
  • Does your face look shiny? If you use a tissue to dab areas like your forehead, nose or chin do you notice oils have transferred onto the tissue? If you can answer yes to these questions, you have oily skin. People with oily skin often have larger pores and characteristically will have a shiny appearance. 
  • Do you notice any flaking, dullness, red patches, or dead skin? If you notice any of these, you have dry skin. People with dry skin often have small pores and may experience itchiness, peeling skin, or even irritated skin. 
  • If you blot your face with a tissue and notice neither dryness nor the presence of oil on the tissue, you have normal skin. People with normal skin have a balance of both moisture and oils and should notice a smoothness when touching their face. 
  • If you notice a bit of all three of the descriptions we’ve discussed so far, you are not alone. The most common skin type is combination skin. Oils and moisture are generally unevenly distributed in people with combination skin. Here, you may notice some areas of your skin are dry, while other sections are prone to have a more shiny appearance due to the presence of oils. 
  • If you notice that your skin has some patches of redness or irritation, or you experience any burning or excessive dryness (causing discomfort), you have sensitive skin. People with sensitive skin are more likely to experience reactions that people with normal skin are not affected by. Determining the cause of such sensitivities (often done with the aid of a physician or dermatologist) can be beneficial. 

Your Diet And Your Skin

Now that you’ve hopefully identified your unique skin type, let’s examine our claim from the beginning of this article – what you eat can impact your type of skin and essentially determine how healthy your skin is! 

But how? 

First, what you eat, or don’t eat, affects the moisture level of your skin. 

As your skin is the largest organ in (on) your body, it is greatly affected by moisture. Staying hydrated replenishes the moisture that your body loses through your skin via sweating and other natural body processes. 

And, your skin needs collagen to stay smooth, firm, and supple, avoiding wrinkles, sagging, and premature aging. This needed collagen is found in foods containing healthy oils, fats, and proteins. 

Melanoma is a serious threat to the health of your skin. And, a diet rich in heart healthy foods has been found to protect your skin against this threat. 

Consuming foods high in unhealthy fats and processed sugars has been linked to an increase in blemishes and acne. Avoiding these items can thus improve the health of your skin.  

And, no matter your age, if your diet is lacking in healthy, nutritious, whole foods, your skin will age more rapidly, resulting in fine lines, wrinkles, and sagging skin.

So then, what foods are best for the health of your skin? 

Normal Skin

Ah, so you’ve been blessed with normal skin, no excessive oil, no real threat of dryness or irritating sensitivities. But, what can you include in your diet to keep your normal skin healthy and looking its best? 

Normal skin types can benefit from a range of healthy foods. 

Be sure to include vitamin-packed greens such as kale, spinach, arugula, swiss chard, broccoli, and cabbage. 

Choose hydrating fruits and vegetables such as watermelon, mangoes, apples, oranges, cucumbers, and celery.  

Wild-caught salmon, trout, sardines, and eggs are healthy sources of protein if you have normal skin. 

And, seek to include probiotic-rich fermented foods, healthy fat from olive oil, and good grains like quinoa and brown rice millet as well. 

Dry Skin

If your skin type is dry, hydration is essential. Be sure you are drinking at least 2 liters of water daily, and fill your diet with hydrating fruits and vegetables such as watermelon, celery, cucumbers, lettuce, and tomatoes.

Skin that needs moisture is also in need of healthy fatty acids and oils. Adding avocados, olive oil, sesame oil and fatty fish such as salmon, trout, halibut, and sardines to your diet will all benefit the health of your skin. 

Be sure to also include nuts and seeds such as almonds, walnuts, cashews, and sunflower seeds as other sources of healthy fat. 

Alcohol, caffeine, and processed sugars can all have a dehydrating effect on your skin, so be sure to avoid these or only consume them in moderation if you have dry skin. 

Oily Skin

If you have oily skin, don’t make the mistake of ditching oil in your diet to cut down on the appearance of oil or shine in your skin. 

Some oils can actually help to reduce the appearance of oil on your skin! 

Foods you should be avoiding include any hydrogenated oils, processed carbohydrates, or foods containing excessive amounts of salt.

Load up instead on foods containing anti-inflammatory oils such as flaxseeds, avocados, olive oil, and fish. 

Also be sure to incorporate plenty of fruits and vegetables such as blueberries, blackberries, cherries, grapefruit, watermelon, spinach, asparagus, cucumber, and broccoli. 

Skip dairy, and look for options such as almond and coconut milk. 

Choose healthy carb options such as quinoa and sweet potatoes. And, be sure to include antioxidant-rich spices such as turmeric and ginger. 

Combination Skin

If you have combination skin, your goal is balance. Balance in your diet will help you to achieve balance in your skin. 

As processed carbohydrates can cause inflammation within the body, try to consume these only in moderation, or avoid them completely. 

Look for low-glycemic or high-protein carbs options such as quinoa, brown rice, and millet instead. 

Provide your skin with hydration by drinking at least 64 ounces of water daily, and seek to include hydrating fruits and vegetables such as broccoli, kale, spinach, swiss chard, arugula, cabbage, watermelon, apples, and oranges. 

Chicken, wild-caught salmon, trout, sardines, greek yogurt, and cottage cheese are all healthy protein choices if you have combination skin.

Sensitive Skin

If you have sensitive skin, your body will greatly benefit from foods rich in both antioxidants and needed fatty acids to help with cell repair and renewal which can work to reduce sensitivity. 

Green tea, apples, berries, avocados, oranges, kale, other dark leafy greens, asparagus, (omega-3 rich) wild caught salmon, sardines, and herring, olive oil, and flaxseeds are all great options to include in your diet. 

And, be sure to avoid foods that can increase irritation and sensitivities such as spicy foods and anything containing additives like MSG, dyes, and other artificial colorings or flavorings. 

Number 1 Cause Of Wrinkled Skin

There is one root cause of old, wrinkled skin… 

And it isn’t old age. 

It’s something called “cellular wrinkling”… 

That’s what happens when your cells lose elasticity and literally bend and fold. 

You can’t fix this problem at the surface. That’s why creams and moisturizers don’t work

You have to attack the problem at its source. 

The One PROVEN Way To Fight Cellular Wrinkling 

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HEALTH

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

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