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Nutrition
Why Fad Diets Don't Work
Everyone would love a quick fix or a magic pill. Unfortunately, diets, supplements and products that promise things that seem too good to be true are often just that. We're taking some time to discuss why fad diets rarely work and how to implement healthy lifestyle changes instead!
Fad diets could increase your weight
A UCLA study found that, "people on diets typically lose 5 to 10 percent of their starting weight in the first six months, the researchers found. However, at least one-third to two-thirds of people on diets regain more weight than they lost within four or five years, and the true number may well be significantly higher". Rather that starting a diet, strive towards a healthier, satisfying lifestyle.
Deprivation isn't the answer
Depriving yourself of calories can set in motion a chain of events that may cause your body to hold onto weight in order to sustain life in what it perceives as a life-threatening scenario. A sustainable, healthy mindset would be to simply eat nutrient-dense foods when you feel hungry. Take time to sit down and enjoy each meal without distraction; that means away from the television, computer and cellphone.
Exercise is important
Researchers state that, "Eating in moderation is a good idea for everybody, and so is regular exercise.. Exercise may well be the key factor leading to sustained weight loss. Studies consistently find that people who reported the most exercise also had the most weight loss". Not sure where to start when it comes to getting active? Find great tips in our Fitness Tuneup article.
Eat a whole food diet
Consume nutrient-rich foods that are filled with vitamins, minerals and fiber. Keep in mind that protein and fiber will help to satiate and stabilize blood sugar. Low-calorie foods like rice cakes are empty carbohydrates that will leave you feeling hungry in no time! Adequate protein intake is also very important when it comes to weight management. If you have trouble consuming enough protein, try Garden of Life RAW Fit, a protein powder that also contains key ingredients for weight loss like green coffee bean extract. Simply add a scoop to a nutritious smoothie or enjoy on its own in almond milk or water.
Be mindful of added sugar
A major issue when it comes to excess weight gain is not added fat but added sugar. The sugar that is added to sweets, processed foods and even found naturally in fruits can greatly affect our insulin levels. Irregular blood sugar levels not properly controlled through a whole food diet is a contributing factor in excess weight gain.
Reduce your stress levels
Daily stress promotes the release of cortisol, a hormone that plays a role in our fight-or-flight response. Cortisol triggers the release of glucose into the blood, which can be stored as fat when stress is not managed or reduced. Finding ways to decrease stress is a very important aspects of weight management - try yoga, Tai Chi or meditation.
Smart supplements for weight loss
There are a variety of supplements that have been clinically proven to support a healthy body composition. One of these is Lorna Vanderhaeghe’s GLUCOsmart, which contains Chirositot, a nutrient that supports healthy glucose metabolism and blood sugar levels. Some people opt for a short cleanse or detox to help kickstart new healthy habits. We like to recommend the 12-day Wild Rose Herbal D-Tox or 6-day ReCleanse. You may also be interested in trying a new product in North America called I-REMOVE by BMISmart. It is made with Litrimine Fat Binder™, the top-selling proprietary weight management complex in Europe.
The Kardish Starter Kit To Fitness
So, you’ve purchased a yoga mat, some hand weights or maybe even a gym membership. You’re trying to workout on a regular basis but struggling to wade through all ways to “optimize your workout”. Maybe you’re feeling so sore that standing is a challenge. Whatever the struggle, we have the suggestions you need to have the best workout!
Feel energized with a pre-workout supplement
A pre-workout supplement is designed to give you an energy boost while improving overall exercise performance. A product like VEGA Energizer provides these benefits along with anti-inflammatory support from herbs like devil’s claw and turmeric.
VEGA offers two formulas designed for different types of activity. The sugar-free (sweetened with stevia) energizer is a great option for shorter, less intense exercise like a brisk walk or gentle yoga class. The other option which is sweetened with sprouted brown rice syrup and organic palm sugar is a great option for someone participating in high intensity activities like CrossFit and spinning.
Boost your benefits with a proper recovery
Protein is an important macromolecule throughout the entire body, especially in our muscles. When we workout, muscle fibers are broken down. It’s the repairing and replacing of these fibers that makes muscle bigger, creates leaner bodies and boosts weight loss. We can help facilitate this repair by consuming protein after a workout. A protein powder like Progressive provides an adequate amount of well-absorbed protein. Simply mix a scoop with water and drink within twenty minutes of working out.
Soothe sore, aching muscles
Like we mentioned earlier, as we workout we break down muscle. It’s this breaking down of muscle along with inflammatory molecules that causes sore muscles a day or two later. It’s the painful feeling that stops you as you rise from bed or sit on the toilet. Delayed onset muscle soreness (DOMS) can be eased by the anti-inflammatory benefits of curcumin and omega-3s. A high-quality magnesium supplement like Pure Lab can also help to relax muscles and reduce pain.
Try these too!
Optimizing your workout isn’t just about what you do leading up to and after a workout session, it’s also about what you do the rest of the time. Try to incorporate a multivitamin designed for athletes and active individuals like Platinum Naturals Activ-X (NSF certified). Multivitamins help to fill in nutritional caps and support overall health. Active individuals usually require more calories, making protein bars a great snack option.
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If you are looking for more ways to stay active, check out our Fitness Tune Up post! Feel free to share your thoughts with us in the comments below, as well as on Twitter and Facebook.