Are you struggling to ditch weight because you always succumb to your insatiable cravings for sweets or junk food? Or have you been binge eating to destress to the point where it’s borderline toxic and self-sabotaging? Some people are highly in touch with their senses and their unhealthy eating habits often stem from their negative emotions. By being disenchanted with our toxic behaviors and hankerings, we can slowly steer away from the foods that are detrimental to our health. This technique has been dubbed as “mindful eating”. Rooted in Zen and other forms of Buddhism, the practice of mindful eating is hinged on the idea of being mindful of your eating experiences, physical cues, thoughts, and feelings. Instead of splurging on diet pills and weight loss programs, start from something basic to gain control over your body by practicing mindfulness.

How to Practice Mindful Eating?

The practice of mindfulness comprises being focused on the present moment, acknowledging the feelings, sensations, and thoughts that spring to mind. We can apply the tenets of mindfulness to our daily activities, such as meditation, workouts, and eating. By being attentive to the foods we consume, we can make slight adjustments in the way that can help us reap the most health benefits and deal with our impulses. Whether your goal is to lose weight or just enhance overall well-being, mindful eating is the best way to start!

• Take small bites, eat slowly, chew thoroughly, and savor the flavors. Chewing thoroughly can enhance oro-sensory stimulation which can eventually increase satiety
• Try to be attentive to the texture, color, aroma of your foods when you’re eating and cooking. In short, bring all your senses to the table
• Be aware of the triggers that make you want to eat even when you’re not hungry
• Steer clear of your phone or television that distracts you from eating
• Listen deeply to your emotional and physical hunger signals and extinguish the differences. Try to eat foods that are nutritionally healthy instead of emotionally comforting
• Being mindful of the health value of every food you put into your shopping cart and steer clear of the processed foods that are loaded with carbs
• Stop eating when you feel full

Once you’ve got the hang of it, you’ll be able to integrate mindfulness into more meals and gradually become more aware of what your body needs and how to suppress the unhealthy cravings.

Mindful Eating and Weight Loss

Mindful eating has been touted as the most effective and sustainable way to prevent obesity and binge eating associated with stress. Many obese individuals revert to old eating habits and regain weight within a few years after trying weight loss programs. By being disenchanted with your unhealthy eating habits, you can easily control your food intake and torch calories. And even better, you can improve your mental well-being by being more in touch with your emotions.

We are all somewhat familiar the gym rat stereotype – shredded bodybuilders knocking back a protein shake after coming out of the gym with blood pumping through their veins. Whey protein might be foreign to those with sedentary lifestyle but the truth is it doesn’t just belong to the bodybuilders’ world. Don’t be deferred from the stereotype, whey protein doesn’t just help increase strength or build muscles but also serves as a powerful tool during weight loss. That being said, you can whip up a whey protein smoothie too to supplement your diet even if you’re not so much of a regular gym goer.

What’s Whey Protein?

For those who didn’t know, milk actually contains two types of protein – casein and whey. Whey is derived from milk and produced as a byproduct during the cheese production process, then gets processed and sold as chocolate or strawberry flavoured powder. Different types of whey protein like concentrate, isolate and hydrolysate contain different levels of protein and digestibility. You can add whey protein to your breakfast smoothie with avocado, vegetables or fruits. If chugging protein shake smoothie doesn’t quite float your boat, then you can considering making protein bars, oatmeal or even pancakes and pizza infused with whey protein.

Why’s Whey Protein Good for Weight Loss?

Whey protein has been shown to aid weight loss by reving up metabolism and suppressing munchies. Whey protein contains many bioactive compounds, such as glymocro peptide which has been shown to increase the gut hormone that is instrumental in enhancing satiety. Munchies are usually caused by a massive spike of glucose and insulin level after a meal loaded with carbs. Whey protein plays an important role in helping you curb cravings and keep your hunger in check by releasing incretins to promote steady blood glucose. It also helps to maintain muscle mass during weight loss. In short, taking whey protein is the best way to regulate hunger, stabIlise blood glucose and ditch weights

Other Health Benefits of Whey Protein

Whey protein is touted as the best studied and most nutrient-dense supplement that can enhance overall health. Apart from aiding weight loss by boosting metabolism and suppressing appetite, whey protein also helps prevent our muscle mass from declining with age as it contains a type of amino acids called laucine that doesn’t just help suppress appetite but also can promote muscle growth. Taking whey protein also helps cut the risk of getting chronic inflammation as it has been shown to reduce blood levels of C-reactive protein. Other health benefits of whey protein include strengthening the body’s antioxidant defenses and regulating blood pressure, etc

If you’ve tried most of the fad diets and fat-burning exercises, but you’re still not shedding fats, chances are your thyroid gland is not producing enough hormones to control metabolism. An under-active thyroid gland can cause water retention, weight gain and many other health problems, such as muscle pain, dry mouth and skin, and even some types of cancer. What you can do is stock up on the supplements that provide you the mineral called iodine to regulate your metabolic functions. The best way to get the minerals into your system is to take iodine supplements along with the meal you’re having. Check out the list of iodine sources if you’re diagnosed with iodine deficiency (It’s best to consult your physician before you take them). Just a side note, bear in mind that having too much iodine can take a toll on your thyroid health too, so it’s important to consult your doctor and get it checked out first.

Kombu Kelp

Kelp is the natural and plant-based source of iodine. If you take iodine in a synthetic way, your system might not be able to absorb it efficiently, so it’s vital to take iodine along with the meal you’re having. Kelp is influential in absorbing iodine into your system. Dubbed as “the king of seaweeds”, kombu is the Japanese name for dried sea kelp that is loaded with nutrients like vitamins, calcium and particularly iodine.

Nascent Iodine

Touted as the most consumable and absorbable iodine, nascent iodine is the atomic form of iodine that helps maintain metabolism, brain function, boost our energy and auto-regulate the internal environment in a stable state. Its iodine is more readily absorbed or bioavailable than the others’ because it’s recognised as the precursor of thyroid hormone. It can also be used to combat harmful infections and enhance the overall health.

Potassium Iodine

Usually comes in tablets or liquid, potassium iodine is a salt of non-radioactive iodine that helps prevent our thyroid gland from absorbing radioactive iodine that can cause detrimental effect on our thyroid gland. Apart from keeping our iodine level in check, potassium iodine can also help reduce the risk of getting arthritis which often stems from iodine deficiency, and prevent weight gain associated with hormonal balance. It also filters out the harmful substances like fluoride and mercury from our cells and tissues.

Lugol’s Solution Iodine

Known as one of most common iodine supplement and panacea, lugol’s solution iodine is touted to combat many diseases, boost immune system and stimulate the body’s ability to lose weight by replenishing iodine stores. Since it contains potassium iodine, it can also block the radioactive iodine and reduce the risk of thyroid cancer. It also serves as pre-operative treatment for those who need to undergo thyroid removal.

Foods That Are Rich In Iodine

Bear in mind that you only need the supplements if you’re diagnosed with underactive thyroid gland or can’t absorb enough iodine from food. In fact, there are many foods that we take on daily basis are rich in iodine, such as dairy products like yoghurt and cheese, iodized salt that can be bought in grocery stores, shrimp and tuna, etc.

It goes without saying that you are what you eat. A diet with well balanced intake of fat, carbohydrates and protein works wonder for our health but did you know that your liquid intake plays an important role in your weight loss journey too? There’s no such thing as offsetting the alcohol you knocked back the night before by slogging away at the gym. The calories in alcohol is absorbed directly into your bloodstream so there’s no way your body can burn the extra calories. And when energy drinks replenish your fluid lost during workout, it also contains high amount of sugar that can induce our insulin resistance and take a toll on our health. With all that being said, you are not just what you eat, you are what you drink too. If you want to stock up on more healthy drinks to kickstart a healthy lifestyle, read on!

Green Tea

Green tea is loaded with antioxidants like polyphenols and catechin that can boost metabolism, increases fat burning, treat various diseases and reduce inflammation. It also contains caffeine that enhances our energy level during workout. Choose the freshly brewed green tea instead of the low quality brands that contain excessive amount of sugar, honey and fluoride. Matcha is also a popular type of green tea that contains high amount of disease-fighting antioxidants.

Coffee

There’s nothing like indulging in a cup of fresh coffee with smooth aroma in the morning to perk yourself up. Not only can caffeine increase our attention span and stimulate our creativity, it also helps regulate our hormones and how much fat our body can store and burn. Try to avoid putting cream and sugar in your coffee if you want to capitalise on the health benefits of it.

Apple Cider Vinegar Drinks

There are many reasons why there has been a surge in promoting apple cider vinegar on social media. Apple cider vinegar is basically made by crushed apples added with yeast, ferment the sugar and turn into alcohol. It does wonder for our overall well-being as it contains acetic acid that can prevent weight gain and stimulate weight loss by preventing insulin after consuming food with high carbs.

Vegetable Juice

Vegetables are touted to prevent chronic illness, decrease our carb intake and stimulate weight loss. Guzzling vegetable juice gives you more nutrients than chowing down on vegetables because it weeds the excessive fiber out during the juicing process. You can either whip something up with your juicer at home or get the cold pressed juice concocted with fresh vegetables from juice bars.

When we eat, we usually do so not just to get our stomachs full to avoid starving to death but also so as to get something in return. The more nutritious the food is the better it is for our health. So which exactly are super foods? These are foods that have a lot of benefits with some of them being such as helping to lose weight, enabling us to meet all our minerals and vitamin needs, helping the body not to age faster, and helping to prevent chronic diseases, among many other benefits.

The following are examples of super foods which have mega doses of vitamins and nutrients which when combined with physical exercises, they help you lose weight fast and stay healthy throughout.

• Salmon and Sardines. These foods are very important sources of omega-3 fats which are ideal for your heart & brain and proteins. It is estimated that a single salmon serving has up to 20 grams of protein which can help you when looking to lose or manage your weight as you will not be tempted to eat snacks since you will be full.
• Seeds and nuts. Some of the most nutritious nuts and seeds include pistachios, chia seeds, almonds, and pine nuts, among others. Chia seeds for example when consumed, they usually expand creating a jelly-like substance in your stomach which makes you feel full which is very helpful to people who are looking to lose weight as they will not have to keep eating snacks. Almonds, on the other hand, are a good source of protein, fiber, and omega-3.
• Even though avocados are fruits, they are usually extremely nutritious which makes them appear in this category of super foods. They have lots of potassium, vitamin K, vitamin C, and are also very rich in heart-friendly monounsaturated fats.
• Vegetables which have high fiber. These veggies are such as kales, chilies, beans, spinach, and broccoli. Broccoli is ideal for weight loss as it helps us to reduce calories while at the same time adding our body more nutrients while kales also have lots of minerals & vitamins, and is low in calories helping you to feel satisfied which is very important when looking to lose or even to maintain your weight.
• Sweet potatoes. These root veggies are not only tasty but are also full of vitamin C, potassium, and vitamin A, which is very essential as it helps us to maintain a healthy vision and to boost our immune system, therefore keeping diseases at bay.
• These include fruits such as pears, apples, goji berries, oranges, blueberries, and bananas. Blueberries, for example, are great when it comes to weight loss as they not only rich in antioxidants but they also have lots of water and are high in fiber which helps to reduce appetite. Goji berries, on the other hand, have almost 12 times the levels of antioxidants found in blueberries; they also have lots of nutrients which have plenty of health benefits.

Here are the 5 top foods that help to boost up your metabolism:

1. Opt out for organic foods whenever you could:

Genetically modified foods and conventional foods that are treated with chemicals such as endocrine disruptors, rBGH/rBST growth hormones, and antibiotics can screw up your metabolism and make you gain weight. Organic foods on the other hand, have much lower level of chemicals, pesticides and herbicides linked to obesity and weight gain.

2. Incorporate rich-fiber foods to your diet

Raw organic foods are high in fiber and other valuable nutrients such as micronutrients, antioxidants and phytochemicals and can help to cleanse the body from accumulation of toxins and free radicals and improve weight loss.

3. Include foods high in Omega 3 fatty acids to your diet

Food sources high in omega 3 fatty acids or DHA are essential for improving intelligence and proper brain function of babies and growing children. Foods sources high in omega 3 fatty acids can also help to get rid of bad fat or stubborn fat in the body. Wild sockeye salmon (lowest mercury fish), nuts, seeds, avocado, olive oil and avocado oil are great source of omega 3 fatty acids.

4. Include foods high in magnesium

According to researchers, more than 80% of Americans have Magnesium deficiency. Keep in mind that the ratio of magnesium to calcium happens to be a very important factor in improving health. In the Western diet, the ratio of calcium to magnesium happens to be 1 to 6, but many nutritionists suggest that the ratio should be more like 1 to 1. Organic green leafy vegetables, raw cacao beans, seeds and nuts such as sesame seeds, almonds and cashews are great source of magnesium.

5. Drink more water and skip sodas and sugary drinks

Drinking water on a regular basis throughout the day can improve weight loss and help to cleanse the body from accumulation of free radicals and toxins. You should drink at least 3 liters of filtered water throughout the day and skip drinking sodas and sugary drinks.