There has been a surge in obesity in America and it’s commonly held believed that our insatiable craving for junk food is the main culprit.

Have you ever wondered why we always end up succumbing to our food desires? And did you know that by changing the way our brain works, we can lay off the unhealthy habits and get in shape? Our psychological well-being can make a tremendous impact on the physiological function of our bodies. With that being said, it’s possible to overcome the temptations and change the formation of our unhealthy habits by regulating our emotions and using our cognition.

In this article, I will unfold the biggest secret of the way our brain(limbic system) functions and hopefully help you understand losing weight is not far-fetched. As an old saying goes “If there’s a will, there’s a way”. Read on for the ultimate guide to weight loss.

Limbic System – Hypothalamus, hippocampus, amygdala

The first part of our brain that was developed as a survival component is called the limbic system. Don’t let the terminology trick you – it has nothing to do with our limbs or mobility.

It is a primary part of our brain that was designed to process the input from the external world for a better chance of survival. It also can process a wide range of emotional events to help us categorize actions that make us feel good and bad.

In short, it plays an important role in dieting, habit-forming, and weight management.

Limbic System comprises three structures called the hypothalamus, hippocampus, and amygdala that can make a significant impact on our psychological and physical well-being.

Hypothalamus is the epicenter of our brain that delegates tasks to different parts of our body and finds balance with our hormones, emotions, and whatnot. It’s associated with leptin which is the component that usually signals our hypothalamus that we’re full and then let the hypothalamus delegate tasks accordingly. In short, the hypothalamus regulates hunger, metabolism, and overall digestion too.

Hippocampus is the second portion of our brain that categorizes memories based on given stimuli and registers our emotions in the cerebral cortex so your body knows how to respond to certain situations or senses.

For instance, when we taste food that makes us happy or sad, we will register the feelings in the cerebral cortex. When our hippocampus is overactive or underactive, it will cause habits to form and even the hypothalamus to trigger an autonomic nervous system response to make us repeat the actions, be it good or bad.

Amygdala is another part that is associated with our strong emotions, such as anger, fear, and pleasure.

If we have strong fear for certain foods like junk foods, the amygdala will help us avoid those foods and make it difficult to form these unhealthy habits or store the memories from the hippocampus to trigger the autonomic nervous system response from the hypothalamus.

How to Condition Your Limbic System Better to Beat Food Addiction?

Now, after learning about how our brain functions and how it impacts our habit formation and dietary choices, you may wonder what’s the next step to control your limbic system.

In order to overcome food addiction, you can use mindfulness training to help you become disenchanted with your behaviors and more cognizant of the harms that your unhealthy eating habits give.

If we instill more context-dependent memory, we can use the youngest part of our brain, the prefrontal cortex, to make rational actions in the future and restrain ourselves from unhealthy behavior.

Calling out all the yoga fanatics and advanced practitioners! If being cooped up in a yoga studio no longer floats your boat, then get your flow on in some tranquil sanctuaries in Asia and immerse yourself in the serene nature.

Western yoga is all about improving physiques and maintaining health whereas Eastern yoga places the focus on spiritual enlightenment and overall wellbeing. In the East, yogis are taught to disassociate themselves from the earthly possessions and adhere to the principles of minimalism in order to pursue the spiritual path.

The warm and fuzzy feeling after a short yoga class is fleeting if we refuse to adhere to the lifestyle and philosophy that traditional yoga puts forth. If you want to experience authentic yoga and take your practice up a notch, check out the following yoga retreats in Asia that surely will detox your mind more effectively than your average yoga classes. Even better, going to retreats can help you deepen your practice, meet people from all walks of life and leave you with a new way of thinking!

Fivelements, Puri Ahimsa, Bali

Nestled by the banks of Bali’s Ayung River, Fivelements is an award-winning wellness centre in Bali with the aim to guide people through a personal healing journey. Dotted with bamboo structures, shrines and peaceful gardens, Fivelements provides a sacred sanctuary for yogis to immerse themselves in the mystic culture of Bali. The yoga classes usually take place in a creative bamboo pavilion. You can even embark upon your healing journey by venturing into a rainforest to search for healing herbs with an ecologist.

Samahita Retreat, Thailand

Located on Laem Sor Beach on the south coast in Thailand, Samahita is a yoga retreat that provides a wide array of programs with the aim to help people reclaim the balance between body and mind. Samahita means being in balance, an integration of vitality, and peace in life. Samahita Retreat is a perfect sanctuary for those who feel overwhelmed by the work and life imbalance. The retreat specializes in yoga asana that is designed to help improve your digestive system, joint mobility, and long-term durability.

Ananda in the Himalayas, India

Situated at the Himalayan foothills in Northern India, Ananda is arguably the best yoga retreat in India that is surrounded by forests and overlooks the spiritual town of Rishikesh. Ananda is probably the best bet for a yoga experience with scenic views and lavish amenities. Ananda specializes in Hatha Yoga that usually takes place in a marble Pavillion. It also provides a weight management program that combines yoga with detox therapies, diet, meditation, and Western treatments.

Surf Goddess Retreats, Bali

Debating whether you should embark upon a surf or yoga retreat? Well, there’s a way to kill two birds with one stone. Surf Goddess Retreats is designed for adventurous women with unquenchable wanderlust. You can ride the waves with the Rip Curl School of Surf and unwind the pressure of life by practicing yoga in a tranquil pavilion overlooking the lush tropical gardens.

Who says getting fit is all about excruciatingly slogging away at the gym? There has been a surge of unorthodox fitness festivals that guarantee to rev up your workout motivation as you relish the rush of adrenaline. From dressing up as a Disney Prince for a marathon, completing a challenging obstacle race when being drenched in mud, to learning how to soar through the air gracefully as if you were in a circus, we’ve rounded up the most exciting and quirky events worldwide for you to accomplish your fitness goals when pushing the boundaries of your comfort zone and getting the sense of camaraderie. Better still, you have more reasons to get out of town and satisfy your wanderlust!

Tough Mudder, Melbourne, Sydney, Brisbane

Designed to challenge you mentally and physically, tough mudder is a team-oriented obstacle race that features grueling 10 miles of mud and 20 miles of obstacles to help you push the boundaries of your comfort zone. The race is definitely not for the faint-hearted as it involves challenging tasks from crawling through the mud to electric shocks to scaling 25-foot structures. You are guaranteed to get a sense of camaraderie at the event, whether it comes from a helping hand or an extra vote of confidence from your teammates.

Disney Princess Half Marathon Weekend, Florida

Ever thought that you could live out your Disney fantasy while torching calories? As bizarre as it sounds, you can dress up as a Disney Prince or Prince and run a marathon at Walt Disney Resort in Florida with Mickey, Donald Duck, Snow White, and Tinklebell cheering you on from the sideline. The event combines two days of magical run, including the Disney Princess Enchanted 10K and the Disney Princess Half Marathon. Those who finish both will be awarded finisher medals.

Gorilla Circus Flying Trapeze School, London

Ever wondered what it feels like to soar through the air like a bird? No, I’m not talking about skydiving. I’m talking about performing insane tricks on the flying trapeze. Located in Regent’s Park and Kensington Gardens, Gorilla Circus Flying Trapeze School, hosts private sessions and corporate team building events throughout the year. The event is ideal for those who want to hone their strength and flexibility. Even better, it gives you the bragging right!

SeaWheeze Sunset Festival, Stanley Park, Vancouver

Not your average and ordinary fitness event, SeaWheeze Sunset Festival is a unique event where you can get your yoga flow on with some world-class yogis. Then when the sun goes down, bring out your dance moves with musical accompaniment by Diplo and Felix Cartal. There’s nothing quite like a fitness event that features EDM, dance party, yoga, and beers. Sounds perfect to you? go for it.

Metabolism has been undoubtedly the trendiest diet buzzword. Metabolism refers to a network of enzymes and hormones that convert the calories we take into fuel to maintain the functions of the body. There are myths about metabolism that are misleading. Just because you’re heavier, doesn’t mean you have a slower metabolism. It varies only depending on the amount of lean muscle mass on your body instead of your weight. That being said, an athletic person would have a higher metabolism than that of an office person with a sedentary lifestyle. It has been shown that the higher metabolism, the easier to torch calories at rest. Read on for more tips if you want to rev up your metabolism and optimize your body to use the fuel more effectively.

Weight Lifting

Strength and resistance training is hands down the best way to rev up your metabolism and slow down the muscle loss associated with aging. You lose 0.5% muscle mass every year once you reach the age of 35, so hit the iron to prevent shrinkage that comes with aging. Weight lifting is the most effective way to stimulate muscle growth and it’s been shown that the higher volume of lean muscle mass, the higher rate of metabolism is required to maintain the function of muscle mass. Even better, weightlifting induces powerful anabolic hormones to grow and stimulate weight loss.

High-Intensity Interval Training

Simply put, High-Intensity Interval Training (HIIT) is a type of workouts that alternates bouts of intensive exercises with less intensive breaks. It has been shown that HIIT is more effective at boosting metabolism than running on a treadmill or elliptical because it creates a greater metabolic disturbance and allows us to continually burn calories after a workout. HIIT can also improve cardiovascular function and enhance our overall well being.

Take Vitamin

Vitamin is instrumental in improving our ability to carry carbs and fats from the bloodstream to our cells as opposed to leaving them in the bloodstream and accumulate fats. If you’re on a restricted diet, it’s always good to take vitamin supplements to make your body absorb nutrients more effectively. If you always feel drowsy and fatigued, chances are you’re deprived of vitamin and your metabolism is out whack. What you can do is stock up on foods that contain vitamin B, such as beans, lentils, milk, eggs, and lean meat, etc. Keep in mind that taking vitamin won’t drastically spike your metabolism, but it surely helps maintain a functioning metabolism.

Get Quality Sleep

It goes without saying that sleep deprivation and disruption to circadian rhythms wreak havoc on our physical and mental well being. But did you know that it also increases our ghrelin levels which can trick our brain into thinking that we need more food. studies have shown that metabolism slows down when we’re sleep-deprived. Reset your body clock and avoid all-nighters to prevent metabolic damage and unnecessary food cravings associated with sleep deprivation.

Feeling stuck in the 9 to 5 career rut and in need of a getaway to declutter your mind? Want to steer away from the city where you always get jostled by the crowds to the point where you can’t find your authentic self? Maybe time has come for you to embark on a new adventure, and follow the footstep of the soul searcher Elizabeth Gilbert in the movie Eat, Pray, Love, who rediscovered pleasure in the food mecca Italy, meditated in an ashram in India and found the meaning of love in Bali. Instead of satisfying your unquenchable wanderlust by living vicariously through Elizabeth, why don’t you go on a holiday to cultivate “Dolce Far Niente”(the sweetness of doing nothing in Italian)? We are almost spoiled for choice when it comes to wellness retreats. To help you save the hassle of sifting through the listings and travel reviews, we’ve rounded up the best retreats for you to sign up.

Lefay Resort & SPA Lago di Garda, Italy

Built into the terraced hillside, Lefay Resort is an eco-friendly resort in northern Italy that overlooks the picturesque Lake Garda and features a communion with nature, a huge spa that combines Western scientific research and classic Chinese medicine to enhance physical and a restaurant that serves phenomenal cuisine around the health-centric Mediterranean diet.

The Siam, Thailand

Housed luminaries like Jacqueline Kennedy, Henry Ford, Roger Moore and John Rockefeller, The Siam is a luxury sanctuary of wellness located smack dab in heart of Thailand that oozes a whiff of mystery with its colonial surroundings. It has an award-winning spa that delivers regenerative Thai treatments with ethically-sourced therapeutic essential oil. The retreat also provides guests with Muay Thai classes to sweat it out.

ITC Hotel Grand Bharat Spa Resort, India

Nestled among the ancient Aravali, ITC Hotel Grand Bharat Spa Resort is one of the first all-suites luxury retreat in India. It boasts exceptional gourmet cuisine, awe-inspiring architecture, hydrotherapy sessions and holistic full body treatment reminiscent of ayurvedic herbal oil body massage. Guests can also curate their own retreats with 62 classic Indian treatments.

Sparkling Hill Resort & Wellness Hotel, Canada

Home to the largest luxury spa in Canada, Sparkling Hill Resort & Wellness Hotel is a tranquil retreat for those who want physical and mental detox. From acupuncture, naturopathy, homeopathy to treatments combined with Chinese herbal medicine and botanical treatments, KurSpa guarantees to help restore the balance between mind and body.

Divani Apollon Palace & Thalasso, Greece

Nestled in the heart of Athenian Riviera, Divani Apollon Palace & Thalasso is a lavish resort that provides Thalassotherapy, a healing treatment that applies saltwater, mud, sand and basically all substances from the sea to restore the balance of the body. The resort also features a state-of-the-art fitness center that provides specialist consultations to help you achieve your physical goals.

You put yourself through a strict exercise regimen and you rarely deviate from your fasting diet, so why is it that you’re not reducing excess poundage? Time like this makes you wonder if you’re just genetically susceptible to gaining weight and there’s absolutely nothing you can do to change it. The key to weight loss is to dissect the causes of weight gain and consult your doctor or dietitian to prevent diabetes, obesity, and heart disease, especially if your body has been showing signs of metabolic syndromes, such as increased blood pressure, low levels of good cholesterol and excess fat around your waist. Read on for the most common causes of weight gain and determine which one is yours.

Sluggish Thyroid

If you often experience muscle pain, fatigue, dry mouth, and skin, then chances are you have an underactive thyroid gland, which basically means your hormone is out of whack and messing with your waistline. When your thyroid gland is not producing enough hormones to regulate metabolism, you gain weight due to water retention and suffer from a low energy level.  It’s better to get it checked out if you’re chronically drowsy and fatigued for no reason. The solution for the underactive thyroid gland is to take supplements that contain iodine to restore your metabolic functions.

Insulin Resistance

Insulin is strongly associated with weight gain as it is a hormone that is essential in regulating energy and fat storage. When you eat more carbohydrates than you need to maintain a healthy weight, it triggers your pancreas to release insulin which induces our fat cells to absorb excess glucose and leads to weight gain. Diabetes and obesity usually stem from insulin resistance, which means absorbing excess glucose by virtue of impaired insulin sensitivity. The best way to prevent insulin resistance is to be mindful of what you eat and cut down your carbohydrates intake.

Leptin Resistance

Produced by the body’s fat cells, leptin is a hormone that signals satiety to our brain and prevents us from starving or overeating. When your leptin signal isn’t working due to a condition known as leptin resistance triggered by increased free fatty acids or inflammation, your brain will trick you into thinking that you’re starving and lead to unhealthy overeating. If you have love handles and abnormal fatty deposits, then you’re probably leptin resistant. There’s no easy way or shortcut to reverse leptin resistance, but what you can do is maintain a healthy lifestyle by avoiding processed food and eating more fiber to improve gut health.

Dehydration

Another surprising cause of weight gain is dehydration. If your stomach always feels bloated after eating, chances are you’re dehydrated! Most of us mistake the feeling of thirst for the feeling of hunger. You may have experienced mild lightheadedness and fatigueness after meals and confused the thirst with the hankering for desserts. A study found that drinking more water can prevent water retention and accelerate weight loss by suppressing our appetite.

Ever lost your appetite for the entrée that is yet to be served after knocking back a sugary drink or chowing down on the starchy bread? That’s because when you consume carbohydrates, insulin is released and it stimulates a type of amino acids called tryptophan to travel from the bloodstream into your brain. Tryptophan is the precursor of the neurotransmitter called serotonin which has been dubbed as the “mood stabilizer” and “appetite suppressant”. With that being said, it’s not the sweet or snatchy appetizer that makes you feel stuffed but the serotonin that tricks your brain into thinking that you’ve eaten enough. Sometimes it’s not because you’re genetically susceptible to gaining weight or you have a sedentary lifestyle, but because you have a poor diet associated with a bad mood and low serotonin level. You can improve your eating habits by understanding the carbohydrate-serotonin effect on your appetite and the power of serotonin to control your calorie intake.

Serotonin and Weight Gain

Some people cope with depression and stress by indulging in sweet foods that are loaded with carbs because it enhances the brain serotonin level and restores your good mood and energy, but the downside is excessive consumption of carbohydrates can lead to weight gain and even obesity. Serotonin depletion is a type of hormonal imbalance that can lead to sleeping difficulty, depression, chronic fatigue and binge eating associated with weight gain. Some people with clinical depression might need prescription medications to alter their brain serotonin levels. However, the best way to avoid weight gain and obesity are to increase your vegetable and fruit intake as well as your protein and nutrient-dense superfoods.

Serotonin and Diet

Not all foods with tryptophan are good for boosting serotonin. Although tryptophan can be found in all proteins, there are many other amino acids in the protein that compete with tryptophan to get into the brain. Eating carbs that are sweet or starchy is the easiest way to increase serotonin but in order to prevent weight gain, you’ll have to avoid fats and eat carbs three hours after a meal that contains protein. Also, steer clear of the snacks that contain more than 3 grams of fat.

Foods with tryptophan:

• Cheese
• Nuts & Seeds
• Pineapples
• Tofu & Soy
• Salmon
• Eggs
• Chocolate
• Pumpkin
• Turkey

Other Sources of Serotonin

Absorbing certain nutrients in the diet is the most natural and healthy way to replenish serotonin, it is also encouraged to take supplements to convert tryptophan into niacin, which facilitates the production of serotonin. 5-HTP is a herbal supplement and considered as an amino acid that has been used by herbalists to treat ADD, depression and anxiety. Vitamins and minerals like vitamin C, vitamin B6 (pyridoxine), vitamin B9 (folic acid), and magnesium are also essential in making serotonin. These natural supplements have been shown to produce dopamine, increase attention span, and energy level. As always consult with your physician prior to beginning any new diet and supplement regimen.

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.

Are you feeling stifled by the sizzling heat in the hustle and bustle city, or bored of always being cooped up at the gym and pounding away on the treadmill? Then it’s high time you dug out your sexy bathing suits and hit the beach with your buddies. If you’re more of an adrenaline junkie or daredevil than the type who like to spend whole day frolicking on the beach, then check out the heart-pumping and pulse-raising water sports below that are sure to help you torch calories as you relish the summer fun.

Stand-Up Paddleboarding

Endorsed by many celebrities like Gal Gadot aka Wonder Woman, paddleboarding has been known as a full body workout that fires up all your muscle groups when you engage your core, back and hamstrings to balance on the board and your arms to skim the water with an oar. You can also try doing yoga on the paddleboard to hone your balance and bring clarity to your mind. Unlike surfing, waves and choppy water are not the best conditions for stand-up paddleboarding.

Surfing

It goes without saying that California is the surfing mecca of America. Don’t be deterred when you see experienced surfers gracefully performing surfing tricks and maneuvers. For starter, you can try practising simple movements like burpees and planks that mimic the pop-up move of surfing and hone your stability. Or you can try practising skateboarding to hone board-body technique. The muscle memory you build on skateboard can be carried across to your surfing session.

Rafting

When someone mentions rafting, the first thing that springs to your mind might be those wooden slabs or branches bundled together with thick strings. Well, that’s called Huckleberry Finn which is a traditional form of rafting. The popular form of rafting these days is inflatable boat made of thick rubber that can be done on a tranquil lake or river with gears like helmets and vests. There’s nothing quite like rushing down the turbulent river with your buddies when taking in the view of serene nature along the shore. One of the most popular rafting destination is Colorado River, the stretch passing through the famous Grand Canyon in Arizona.

Cliff Diving

Are you a self-claimed daredevil? Then I dare you to scale the height of a magnificent cliff and jump off from the craggy summit to prove how audacious you are! Sometimes life is about taking a leap of faith. But remember to find amateur-friendly destinations and seek out the professionals before you take the leap. Cliff diving is an adrenaline packed activity that can help you torch 600-800 calories each time you scale the cliff. We highly recommend you to do more research before you go. It may seem like there’s no technique required but if you miscalculated the distance to propel your body, you could easily break a rib or two by hitting the rocks!

Who says you have to load up more weights for the deadlift, overexert yourself by pounding away at the gym and being drenched in sweat to improve your physique? Sometimes simple weight-bearing movements like doing a plank everyday work wonder for your body and mental strength. For those “sloths” with a sedentary lifestyle, doing planks is the best way to kickstart your workout routine and then slowly build momentum from there. Don’t ever underestimate this simple workout movement as it fires up more core muscles than any other movement. The posture of a plank looks ostensibly straightforward and as easy as pie, but actually, it takes immense strength and endurance in your core, abs, and hamstrings. And even better, you can do planks remotely without any types of equipment. You’re guaranteed to see changes in your body and strength if you do it regularly and incorporates it into other strength-based and cardio driven workouts.

It Strengthens Your Core Muscles

Core strength is extremely vital in your golden age as it prevents you from falling and getting strain injury. Bodyweight exercises like planks can help you keep your spine in alignment and improve the strength of your skeletal system. Doing planks is also instrumental in achieving the classic six-packs by toning your abdominal muscles. But of course, you’ll need to ditch the love handles first before you gain the six-packs!

It Improves Flexibility

If you’ve done yoga before, then you might wonder why the plank seems to be an important element in yoga routines. Yoga is known for improving flexibility and guesses what, planks don’t just help fire up your abdominal muscles or help you get a toned belly, it also helps grow and stretch your collarbone, shoulder, and the entire muscle group in the back of your body with continued planking. Variations like side plank or side plank knee to elbow crunch can improve your flexibility even more.

You, Will, Have Better Posture And Balance

To do the proper form of the plank, you need to engage your core muscles and stay uptight to support yourself up. If you do it regularly, you’re guaranteed to have a better posture and have your hunchback fixed. Planking is a weight-bearing exercise that is modifiable and versatile, meaning you can change it up and challenge yourself to get better results. For instance, you can do side planks with one leg up or planks with extensions to build stability.

It Improves Your Mood

You might have heard that virtually all exercises cause a release of endorphins, the feel-good chemicals in our brains. The same goes for planks as mind and body go hand in hand! Besides, the muscle group’s planks target are the ones that are often knotted or strained. Depression and anxiety can make you prone to physical diseases, which is known as a psychosomatic disorder. Doing planks can release tension in your body, feel more confident, and reduce the risk of getting diseases.