Good Sleep Helps You Lose Weight

Good sleep is essential not only for general good health and mood but it can also help with weight loss. Research has tied obesity to many factors, but a lack of sleep can sometimes disturb appetite regulation, while regular sleep hygiene has been linked with increased weight loss in those who are dieting or otherwise trying to live a healthy lifestyle.

Sleep helps to regulate moods, as well, and overeating is sometimes tied to “boredom” or “bad mood” eating, during which people are especially likely to select foods that are bad for them. Sometimes, these foods can then sometimes cause indigestion, which means it is harder to get to sleep, and the cycle continues, and health deteriorates.

Clothes for sleeping:

When choosing clothes for sleeping you must pay attention to fabrics, they should be natural, so that your body could breathe.

Getting enough good sleep:

1. Avoid rigorous physical activity or exercise around 3-4 hours before the scheduled sleeping time.

2. Regulate sleep and wake up times so that the body gets conditioned to sleeping at a particular time.

3. Try having warm milk before sleeping to relax the body. A warm shower and listening to soothing music also help.

4. Ideally, there should be a gap of at least 2-3 hours between dinner and bedtime for proper digestion. Also, avoid drinking too much water before sleeping, to minimise frequent visits to the toilet, and disturbed sleep.

5. Ensuring the room is sufficiently dark and noise-free is important.

Biggest Mistake People Make When Dieting

Humans are biologically programmed for easy solutions. Unfortunately for weight loss we are lazy by nature and I’m not surprised in any way when I read the obese statistics which are as we all know worse every year. I understand people when they complain they can’t lose weight, it’s not exactly natural to force the body out of its survival comfort mode. Problem with this survival mode is that in society today we have an abundance of everything and it’s not very likely you’ll starve to death so that you must put on extra pounds when you can to survive the fasting periods, there are no fasting periods anymore. Our biological energy expenditure is wired so that we try to use the least energy possible while getting the maximum results possible. This is why it’s so hard to force yourself to go that one extra mile, everything in your head is working against that.

Truth about weight loss business in society today

Our body and mind will by default choose the easy way out and that’s how the magic pill solutions were invented and became so popular. Why would anyone wake up at 5 AM and run for 1 hour if someone tells them that they can lose the same amount of weight if they just drink a pill or buy the 6 minute abs jokes you see on TV every day. If someone made a “Lose 1 pound in 2 weeks” diet it wouldn’t sell 5 copies. Good business and truth rarely go together especially in the diet community. Extra weight problem exists for years and people still believe that you can get ripped without any effort. Generally they get stuck in this fast lose programs and then once their easy solution reality proves to be ineffective they don’t admit it’s the wrong way but instead they try another magic pill solution or give up on dieting for good with some excuse like blaming genetics or work, family, friends, kids etc…

Can you really lose weight fast and how to pick a good diet program?

It’s a well-known fact that fast diets like Atkins for example have very good initial results but long term side effects have not yet been determined and the funny thing is once you lose all the weight you get it back with some extra pounds. Personally I never suggest my clients to pick such radical solutions as they rarely work. It might sound good on paper and you’ll never read anything about the most common side-effects like low energy, digestion problems and bad immune system. It’s business, imagine that someone told you that their diet program causes digestion problems, that would be the end of that program. My advice is take everything you read online with a dose of skepticism, you are solely responsible for your body and health and after you get these kind of problems blaming someone else for a bad program won’t help in solving them. Be very careful when choosing a diet, best way to do it is by consulting with a physician and a nutritionist. Nutritionists are experts and it’s in their best interest to help you achieve your goal.

Where do most people fail when trying to diet?

However there are some very good diet programs online, only problem is choosing the right one. That is why it is crucial to either educate yourself about dieting and nutrition or find an expert who already knows to help you. Why do people fail on diets? Recent studies and my own personal experience with people that failed dieting is that 90% dieters quit sometime in first month, and those that stood by the first month or two ended up with good results and said that they don’t have any problem maintaining the diet anymore. It seems that the biggest problem is the initial shock as your body subconsciously tries to fight the change, body hates changes even if it’s for better. Only way to fight this urge to quit is to endure and think of the end goal.

Changes that can help you stick with weight loss and have better long term results

• Start the diet program with someone, motivate each other and share experience
• Get on a regular workout program solo or even better have a workout buddy
• Hire a personal trainer and a nutritionist
• Check out youtube motivational videos when you have free time
• Read books about nutrition and healthy life
• Tell everyone about your health goals and live up to them
• Surround yourself by people who have a positive mindset about health
• Take action by doing the best training on the days when you feel like doing nothing to avoid falling into laziness, it is very addictive and it will hurt your progress
• Remember the first month is the hardest, don’t be like the 90% people who fail, stick by it for a month and you’ll see major improvements
• Drink 3 glasses of green tea every day and a lot of water

Portion Tips

Trying to manage portion size can feel like a constant, impossible task. People face down huge portions at restaurants and are surrounded by oversized packages of processed foods at every turn. It can all get so overwhelming! Luckily, with a few simple tips, successful portion control can get easier! With the right management of your food supply and kitchen, you can enjoy your favorite foods without the portion distortion headaches.

So, where can we begin? Successful portion control falls into two categories: tools and tips. We’ll begin with the tools that can communicate helpful portion control messages and serve as great reminders for healthful habits, and then we’ll move on to 12 simple tips that you can apply today in order to make portion control a snap!

First, size matters! Taking a look at “typical” portions and then finding reasonably-sized alternatives can make dining out much less stressful. Consider this Scale Down Your Portions poster for inspiration. It offers a closer look at foods that come in huge portions, and then provides alternatives that are often similar (or the same!), but which come in smaller portions. After all, who wants to do fractions in their head while trying to eat a burger? Make things easier on yourself by finding lower-calorie alternatives to foods that come in huge portions. P.S. This poster is double sided — one side is in English and the other side is in Spanish! How handy is that?

When it comes to portion size, not going overboard is key. Of course, that’s easier said than done. The Portion Control: Don’t Go Overboard handout breaks key lessons of portion control into snippets that are easy to understand and apply. It offers calorie comparisons between “typical” portions and smaller alternatives, and also provides a handy-dandy guide to eyeballing portions. After all, imagining fitting a cup of vegetables into an actual measuring cup can be hard when they’re sitting there on your plate and you don’t have any measuring cups with you (and why would you bring measuring cups to a restaurant?!). Using the mental image of a tennis ball or other familiar object of about the same size instead can help you eyeball the portion successfully. That trick, along with dozens of others, is featured on this colorful handout.

Of course, what good is eating healthfully without some delicious inspiration? Yes, many manufacturers are now making a fortune by packaging their foods into 100 calorie “snack packs,” but you can create nutrient-rich, delicious 100 calorie packs of your own, right in your kitchen. The 100 Calorie Snack Pack poster offers tons of tasty recipes for 100 calorie snacks that are chock-full of vital nutrients. Each snack is budget-friendly, easy to prepare and store, and, of course, has been rigorously tested, just to make sure that it is extra delicious (and not at all because I love a good snack).

Well, there were some tools that can help with portion control. Now let’s move on to the dozen tips that will help you become a portion control master in no time at all!

1. Choose Bread Carefully. When you choose breads, go for ones that have less than 100 calories per serving. Some bread slices have 90 to 100 calories each, which could bring the “per serving” total to almost 200 calories. Some big bagels, rolls, and loaves can top that, with over 400 calories per serving. However, you can buy bread that has 45 calories per slice, or you can choose a small pita or English muffin. These usually have only 100 calories per serving.
2. Squeeze It! Pick up a squeeze bottle of mayonnaise – the squeeze tube makes it way easier to lay out a teaspoon-sized serving. Now it will be simple to use mayonnaise in moderation and still get to put it on sandwiches and in other recipes.
3. Spray Your Dressing. Spritz bottles of dressing are perfect for portion control! Spray a little of your favorite dressing over your salad, and the calories will stay scant while your whole salad shines.
4. Drizzle The Oil. Put your olive oil or other cooking oil into a drizzle bottle and you will use 75% less over the course of a year. That’s helpful for your waistline and your budget!
5. Make or Get Little Bags of Snacks. If you buy potato chips in single servings, you will usually eat less at each sitting than you would if you grabbed a big bag and sat down on the couch. Single-serving bags also preserve freshness, which means that your portion control efforts won’t be shabbily rewarded by stale chips overflowing and spilling out of the bags in your pantry. If snack packs aren’t budget-friendly, pick up some zip-lock baggies of your own and pre-portion servings from one big bag into those little bags.
6. Make A Fruit Bowl. If you keep washed, ripe fruit out on your counter at room temperature, it will get eaten. Apples, pears, and oranges adapt to this technique quite well. You can also fill the deli drawer of your refrigerator with ready-to-eat fruits.
7. Pick Winning Snacks. “Grab and go” yogurt that has 100 calories per cup is a winner for breakfast, lunch, and after dinner.
8. Go Crackers! Purchase whole grain WASA crackers instead of “putting on the ritz” and you will reduce the empty calorie content of your snacks. Top them with peanut butter and fruit for a great open-faced sandwich base that is high in fiber.
9. Share Your Dessert. If you pick up a whole cake, a box of cinnamon rolls, or a few packages of cookies or brownies, you’ll likely add 2,000+ calories to your pantry. If you do this every week, it really adds up.  Instead of stocking your pantry with calorie bombs, dine out when you need a sweet treat. Go out, be social, and share!
10. Make tea. Purchase tea bags and make refrigerator tea every day. Switch out the flavor choices and consider adding slices of citrus fruit or sprigs of fresh herbs. That way, a delicious, calorie-free drink is always at your fingertips.
11. Play “Protein Cards.” Slice any meat or poultry that you’re serving into small, thin pieces, just like a deck of cards. This will help you keep an eye on the portion size.
12. Make a Big Salad. Have a big spinner bowl of salad waiting for every meal. Salad that is ready gets eaten!

Burpee Is King

The Benefits of Burpees

The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. 

Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.

Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.

Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. 

Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.

Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.

How to Perform a Burpee

The burpee is a ridiculously simple, full body exercise that will leave you gassed after doing only a few.

To perform a basic burpee, just follow these instructions:

• Begin in a squat position with hands on the floor in front of you.
• Kick your feet back to a pushup position.
• Immediately return your feet to the squat position.
• Leap up as high as possible from the squat position.

When performing burpees, the key is to perform them in quick succession in order to get the conditioning benefits this exercise is famous for.

Some of you might be thinking, “Hey, this is a squat thrust.” While the squat thrust and burpee are indeed similar, the crucial difference between the two is the leap at the end. That leap is what separates the men from the boys.

Besides the basic burpee, you also have your choice of a few burpee variations that will not only kill your body, but also your soul.

Burpee with push-up. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up.

Burpee with divebomber push-up. Instead of just doing a full push-up, make it a dive bomber push-up.

Burpee+Pull-up. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Repeat. Did you hear that? That was the sound of your soul dying.

Burpee Workouts

Because they’re such an intense exercise, you can make a quick and effective workout using just burpees. Below are a few suggested burpee workouts that will whip your flabby butt into shape.

Descending Burpee Ladder. Start with a set of 10 burpees. Rest one minutes. Then do a set of 9. Rest one minute. Continue lowering your reps by one on each set until you reach just one rep.

2 Minute Drill. Set your stop watch and crank out as many burpees as you can in two minutes.

Burpee Ladder with Sprints. So you’ve been doing burpees for a bit and feel like you’re in good shape. Try this little ditty to take your burpetitude to the next level. Perform the burpee ladder as described above, except instead of resting a minute between sets, perform a 50 yard sprint. I tried this a few months ago thinking I was in good shape only to barf after the second set. You know a workout is good when it’s barf good.

Let's Burpee!

The Paleo Recipe book

Ok, I assume you are here to know about The Paleo Recipe book written by Sebastien Noel because it is the best among the all paleo recipe books in the online market, before I start the paleo recipe book review let me know you a short description of “Paleolithic diet” or “Paleo diet”, you may noticed that too many health diseases like autoimmune diseases, obesity,  diabetes, heart problem, cancer and many more were hardly ever seen some years back.

But now you see maximum people around you like your family members, relative and friends having this kind of sickness. There is a big relation between this kind of diseases and the food we eat now. To rescue from this problem and changing the way you and your family eat, Paleo is the best way you can follow.

The concept behind Paleo is ancient diet of nomadic group of people who existed during the Paleolithic era living back approximately 10,000 years ago, they eat all natural food. It is the natural diet system designed by nature. For more information on Paleo Diet go on Wikipedia

Have you ever commenced, or are planning of starting the particular Paleo Diet plan? This kind of is probably the prime diets intended for 2014 (as it had been with 2013), and it is recommended as one of the healthiest and many helpful diets these days.

Do you really need a paleo recipe book?

From my point of view, you do need paleo ebook. It’s just my predilection. I personally like to have the whole thing about cooking process laid out for me by a professional cook who is dependable and trustworthy versus having to look up for cheap and free recipe all over the internet without really knowing whether it’s as healthy and testy as you’d like. And free recipe eventually runs out or just not available anymore.

We will initial check out exactly what the particular Paleo eating plan is around, after which we all is going on evaluate the particular best paleo cookbook.

The dietary plan is just any diet life-style in line with the ingredients which are consumed through our hunter gatherer forebears. Is it doesn’t form of meals our figures have been genetically designed to take, then could be the ideal eating plan intended for finish health and well being.

Paleo cookbook diet plan

Foods including beef along with veggies are generally most significant from the Paleo diet plan pyramid – there after berry, crazy along with berry. Dairy, sweets along with almost all prepared ingredients are generally away. So that you can picture precisely why lots of people are employing the dietary plan to further improve their particular health insurance and shed weight.

This Paleolithic Diet plan could be the merely eating plan that can struggle illness, enhance energy along with help you shed weight – properly.

Would it be simple? It depends on what a person accustomed to take during the past – lots of people have to produce some alternatively excessive diet adjustments to allow for the rules (giving up dairy products along with sweets is usually a alternatively massive ask). Nonetheless whoever has completed the dietary plan, may let you know the pros a lot more than outweigh the charge.

Sebastien Noel’s The Paleo Recipe Book Review

Ok let’s come to the main point, Do you think the paleo recipe cookbook can help you to achieve a healthier and happier life? Read my best paleo recipe book review to find the answer.

This Paleo Recipe book-brand new paleo cookbook was developed by way of physical fitness enthusiast named Sebastien Noel. Sebastien experienced quite a few health problems that will motivated them to research just how he or she could enhance his eating plan along with hereafter his health and fitness. He realized that will going back for you to basic principles using the Paleo eating plan was the solution, along with continued to generate the particular menu guide.

Maximum peoples talking about the benefits of following Paleo diet. But how many people you personally know actually follow and grab the said benefits?

Preparing healthy and testy meals to keep yourself and your family healthy is not a simple task. In this review, I will try to show you the best way to go about Paleo Diet.

It has been great experience for me and my family since we started the Paleo diet in our daily life. Well if you haven’t started yet and you are geared up to make a promise to a more active and healthier lifestyle I insists you to go for it. Believe me, it’s super fun making a yummy meal knowing that it’s 100% healthy and nutritious for you and your family.

If you  searching for a quality recipe book to start your Paleo diet, I have no hesitation recommending Sebastien Noel’s “The Paleo Recipe Book” presented on Paleorecipebook.com is a collection of easy great recipes. It has 370 Paleo recipes that will meet your day by day needs. It is easy and simple to follow and also maintaining tasty and nutritious foods. Sebastien Noel is certainly a genius in creating this excellent ebook. Not every cook can present recipes in a very comprehensive and interesting manner like he did. You can purchase this recipe book for $27 with 4 bonus book.

This awesome paleo recipe book pdf is immediately down loadable e-book structure. You additionally get yourself a totally free advantage 8 few days dinner approach spanning every single dinner intended for 56 days to weeks – lunch, lunch break along with an evening meal, as well as goodies. You additionally obtain the pursuing:

An additional natural herbs along with spices information (really great if you appreciate an abundance of tastiness as part of your meals)The Paleo meals record (what to nibble on, along with things to avoid)Where to locate the particular ingredients you may need with the eating plan. Helpful tips for you to great fat, preparing food time period stock chart along with beef doneness graph and or chart. Helpful tips for you to preparing food an ideal steak. And even more This 370 tested recipes almost all contain healthy, whole, along with wholesome ingredients, and they also likewise incorporate color photographs of the concluded dinners. The meal are common really easy for you to prepare food, along with you do not need any preparing food skills because instructions receive in a very brief, step-by-step way.

Paleo preparing food gives a easy, healthy technique of ingesting that could significantly enhance health and fitness, along with provide help to shed weight in the operation. Zero various other weight reductions is as simple, still successful. If you need to shed weight quickly, improve your efforts whilst your sex drive, enhance your disease fighting capability and possess any improved, softer appearance then your Paleo eating plan could just be the solution. This Paleo Recipe guide is merely a single reference that can help you obtain your objectives.

Well, I am wraps up my paleo cookbook review of The Paleo Recipe Book by Sebastien Noel. Hope you have great time with me. And if you are are a gentlemen looking for best paleo recipe books, this best paleo recipe book and bonuses will be a great surprise to your wife or girlfriend. Be Happy Keep Smiling.

About Me:

Hi, Joecarl here, and I'd like to take this opportunity

to thank you for checking out my blog dedicated to

Eat Right To Lose Weight.

Exercise + Eating Right = Best Result to lose weight