10 Signs You are Getting Healthier Even if the Scale Doesn’t Move

Sometimes the scale doesn’t budge and you wonder if you are getting any healthier on your fitness plan. Well, here are 10 signs that you are!

1. You feel like taking on something new. That’s a great sign that you are getting healthier. It shows a heightened energy level and more active mentality. You are obviously ready for new challenges that you weren’t ready for before you became fitter.
   
2. You notice a new pep in your step. Things are becoming easier for you. Gravity isn’t pulling you to the ground as easily, and maybe your mood isn’t either. You have some new resilience.
   
3. Your clothes are fitting differently. Maybe your clothes are looser; maybe they are tighter over your growing muscles. Whichever way it is, be sure and take note and dress to impress. Wearing the same old stuff from your closet that no longer fits is discouraging. Wearing better fitting clothes, be they from a store or a friend, will always make you feel and look better.
   
4. Your medical test scores are improving. My triglycerides, cholesterol, blood sugar levels, and thyroid readings have all changed since I’ve lost weight. Even when I plateau for months at a time (frustrating!), those tests tell me I’m going in the right direction medically.
   
5. You start taking that one extra step. Usually the saying is to “Go the extra mile.” I say “Go the extra step.” A mile is a long way, but if you even find yourself having the energy to take that extra step, congratulate yourself. You are building on something. A journey of a thousand miles starts with a single step.
   
6. You look for ways to make other’s lives easier. If you are looking for ways to pay it forward and make other’s lives easier, then your needs are met. That’s a great sign! According to Maslow’s Hierarchy of Needs, the basic needs of a human have to be met in order to even consider outer social relationships, such as kindness and love. In my opinion, if you find yourself doing random acts of kindness, be assured you are blessed and well. I don’t think we can afford to forget the connection of mind, body, and spirit as a human whole in wellness.
   
7. You feel more positive and energetic. That is a natural by product of getting healthier. The body starts working better and when it does, it releases feel good chemicals in the brain, delivers energy to the cells more efficiently, and you feel better day by day.
   
8. Your hair, skin and nails start to look marvelous. As a result of getting the right nutrients into your body, your body will start to look better all over. Not only will you lose/gain weight on a proper nutrition plan, but your hair, skin and nails will start to look lustrous too. Have you ever had someone tell you to take a certain supplement and your nails/hair will grow? Well, they aren’t far off. Nutrients are known to feed the hair and nails, even though they are technically dead. They still come from a living hair follicle and a living nail bed. Skin is very much alive and in need of nutrients. After all, look at how much skin you have.
   
9. You look forward to your workout time. This is definitely a good sign. Your body is craving movement and the endorphins it brings. Endorphins are feel-good chemicals released in the brain that bust stress during and after exercise. The more you move the more you will crave moving. This will lead to a healthier cardiovascular system, leaner muscles, a brighter mindset, and weight control.
   
10. You crave healthier fare. If you are starting to think a fresh banana sounds better than banana chips, you are well on your way. Is your chocolate getting a bit darker these days? Are you choosing food closer to its natural state or cutting out soda and liking it? Good for you! Progress not perfection! Keep changing the little things and the bigger lifestyle change will come.

As you can see, the scale is not the final decision maker as to whether you are getting healthier on your health plan. YOU are. Look for and celebrate the little things that you find new to your life.

What signs tell YOU that you're healthier? 

By Beth Donovan, ~INDYGIRL

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Go do something that makes you sweat

7 Steps to a Flatter Belly By the Weekend

If you're sporting a baby bump after lunch every day—but you're definitely not pregnant—you may be a victim of the bloat. Usually caused by gas or food in the belly or intestines, bloating can turn your favorite skinny jeans into your worst enemy and make you want to hide in your oversized hoodie for the day. And if you're forced to wear a slim dress or—gasp—a swimsuit, the bloat can be downright mortifying. Luckily, there are some clever ways to stop bloating in its tracks and help you get a flatter belly, fast.

1.   Slow down at mealtime. According to WebMD, overeating is the culprit behind most bloating. To help reduce your food intake without feeling deprived, they recommend chewing slowly and taking your time with each meal. Your stomach sends signals to your brain when it's satisfied, but these messages may take up to 20 minutes to kick in; thus, you'll probably eat less when you prolong the experience instead of scarfing down your food.

2.   Skip the soda. Those bubbles may tickle your tongue nicely, but soft drinks aren't helping your waistline in the short term. The pockets of gas don't just disappear after you swallow, and the air may bulk up your midsection for a bloating effect. Not worth it on little-black-dress nights.

3.   Ease into a high-fiber diet. Fiber is great for maintaining a clean, bloat-free colon. However, eating too much at once can lead to a gassy disaster if your body isn't prepared. According to the Eastern Carolina Family Practice Center, you should slowly introduce fiber into your diet at the rate of 14 extra grams per 1,000 calories, per day. This gives your healthy gut flora some prep time, whereas shocking them with a giant plate of beans or broccoli may lead to poor digestion—and the undigested fiber will sit in your large intestine to ferment, causing serious gas bloating.

4.   Drink up. Soda may be out, but water is in. Drinking water can help you digest high-fiber foods more quickly, flushing them through your system so they don't clog up your intestines. WebMD explains that all fiber absorbs water, and the hydrated fibers pass through your system more rapidly.

5.   Work it out. If that bowl of chili is wiped clean and you need to deflate fast, 20 minutes of gentle exercise may help. Harvard Medical School reports that when subjects pedaled in a reclining position after eating a meal, their guts emptied faster than without exercise. Be warned, however, that this method may cause some embarassing gas expulsion in the process—so head outdoors for your mini-workout if possible.

6. Take a probiotic. A bacterial imbalance could be to blame for persistent bloating, and taking a probiotic regularly can help alleviate this problem. Try swallowing a supplement or filling up on probiotic-rich fare such as yogurt or sauerkraut. In extreme cases, prescription antibiotics can sometimes alleviate bacterial excesses that cause chronic bloating.

7. Try an OTC remedy. They're not sure-fire fixes, but Beano or other gas-busting products may help in a pinch. Harvard notes that they don't work for everyone, but some users have positive results.

source from here

7 Great Tips To Lose Weight

Every year millions of people attempt to lose weight. Some do it as part of a New Year’s resolution, others for a special occasion like a wedding or school reunion, and some do it simply because they’re unhappy with their weight – and have been for years – and want to change the way they look for the better. Unfortunately, most people who attempt to shed some weight see only a small amount of success, that doesn’t last for very long. Others see none at all. So what’s going on? Why is losing weight so hard? Why do so many people fail? And, perhaps most importantly, what can you do to make sure you aren’t just another person who ends up in the “tried and failed” category of dieters?
The answer lies in two special things: knowledge and application. First you need to know exactly what to do, then you’ve got to do it. No ifs, not buts and no cutting of corners.
Today is the perfect day to start expanding your knowledge. Once you have your plan in place, which contains every change you need to make and how you’re going to make it, you’ll be ready to begin losing weight. We’ll start by looking at 7 really powerful weight loss tips. These facts accurately sum up fundamental rules of successful weight loss that every person who’s serious about improving their body shape and size should know and remember:

1. Stop Searching For That Special Wonder-Method
If you’re one of those people who has put off making a concerted, definite effort to lose weight using tried-and-tested methods, in the hope that you’ll be able to find and use a simpler, easier approach, you aren’t alone. It’s easy to put things off and blindly wait for a miracle method to come along and do all the hard work for you – but you have to realize that it’s never going to happen. The only way your body is going to be the way you want it to be is if YOU do what’s needed to get it that way. Once you accept that fact, you’re ready to really begin your journey.

2. Real, Long-Term Weight-Loss Is Only Accomplished Through Permanent Changes In Your Lifestyle, Not Through ‘Diets’
Because ‘diet’s’ are temporary, so are the results they bring about. Instead of saying to yourself, “Okay, today I’m going to start my diet!” say, “Today I’m going to change my lifestyle,” and focus on doing just that.

3. Don’t Let Your Initial Enthusiasm Overpower Common Sense
Making those first few changes in your lifestyle and getting the ball rolling is great – you’re fired up and raring to go. But make sure you don’t let your surge of enthusiasm overpower your ability to make good decisions. You need to pace yourself and take things one step at a time.

4. Become Calorie Aware
To lose weight consistently, at a significant but safe rate, you’re going to need to control the number of calories you consume on a daily and weekly basis. That means becoming aware of foods that are very calorific and foods that aren’t. You don’t need to become a nutritionist to do this though. Just get used to looking at food labels and keeping a running total of how many calories you consume throughout the day.

5. Set ‘Near’ Goals and ‘Far’ Goals
It’s okay to dream about your perfect body and how great it will be once you’ve got it – in fact, it’s a really positive thing to do. It helps stay you motivated and working hard. However, it’s important you break your big end goal down into smaller chunks in the form of short-term goals. For example, to lose 2 pounds a week for a month. Or to fit into a certain pair of jeans you used to be able to comfortably wear a few years ago.

6. Don’t Starve Yourself Or Completely Avoid Eating Fats
To lose weight and keep it off for more than a few weeks, you need to avoid skipping meals or otherwise starving yourself. It’s much better to eat little and often. Break up your three main healthy meals with equally healthy snacks to keep you from getting hungry and hankering after “bad” foods – a handful of nuts or a piece of fruit both do the trick nicely. Also DO NOT avoid all foods that contain fat. Your body needs fat to survive and stay healthy. Just focus on eating healthy fats, such as those found in Omegas 3, 6 and 9 – include them in your balanced diet to ensure your weight goes down and STAYS down.

7. Use A Complete Plan That Covers Each Of The Vital Areas Of Body Improvement
If you want to lose weight and generally improve the overall health, fitness and appearance of your body, it’s no good only making one or two changes to your lifestyle. You need to use an approach that covers each of the necessary areas of improvement: psychology, motivation, goal setting, diet, fitness & exercise, etc. That doesn’t mean achieving your ideal physical form is going to be really hard or feel impossible, though. Just that to do it you need a complete approach that covers everything and misses out nothing.

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5 Hidden Reasons Why You Might Be Gaining Weight

5 Hidden Reasons Why You Might Be Gaining Weight:

1.     You’re skipping breakfast. Your mom was right on this one – breakfast really is the most important meal of the day. A good combination of protein, carbohydrates, and essential vitamins can give you the energy you need to get a good start on the day and avoid the overeating that comes with allowing yourself to get too hungry later that morning. If you don’t have time to sit down for breakfast, try making a nutritious smoothie using fresh or frozen fruit, juice or low-fat milk, and some greek yogurt or protein powder, instead. For ideas, check out these tasty Skinny Ms. smoothie recipes: Chocolate Peanut Butter Protein Smoothie; Wake Me Up, Keep Me Going Smoothie; or Superfoods Smoothie .

2.     You aren’t drinking enough water. Oftentimes, the weight gain we experience is water retention, which can result from your period, an excess of sodium or carbohydrates in your diet, stress, or the medication you’re taking. In addition to cutting back on sodium and carbs and reducing stress, drinking water actually helps with water retention issues. For more information on the link between water and your weight, click here.

      As a word of caution, water retention can also be a result of a serious medical condition, so if you experience other symptoms, you should check with your doctor. Which leads us to …

3.     You have a medical condition. As unpleasant as it is to think about, weight gain is sometimes a warning sign that you are experiencing a serious medical condition involving your heart, kidney, liver, or circulatory system. If your weight gain is rapid, you are feeling especially puffy, or you have other concerning symptoms, you should seek medical attention.

4.     You aren’t getting enough sleep. Let’s face it. In today’s busy world, sometimes we sacrifice sleep in order to fit it all in. If you’re pushing hard to fit it all in, you may want to think twice. Cutting back on your zzzz’s may actually be counterproductive.Not only is it better for your health to get adequate rest (aim for 7 to 8 hours of sleep per night), but the hormone cortisol that is released during times of stress, like that which we feel when we’re worn out, can cause us to overeat and store more fat. For more information on how sleep and weight are connected, check out our article Losing Weight While You Sleep!.

5.     Your low-fat diet is high in sugar. If you’re relying on pre-packaged foods that claim to be low-fat, you may want to think again. Most of the time, the fat taken out of these foods is replaced by higher amounts of sugar to make up for taste. Refined sugar causes nasty blood-sugar spikes and crashes that lead us to want more sugar, and all of that sugar that our system can’t process is then stored as – you guessed it – fat.

 Try increasing the protein and fiber in your diet instead, and aim for natural foods. Protein, from sources like nuts, whole-grain rice and pastas, and lean meats, give longer-sustained energy, and fiber, from whole-grain cereals and breads and fresh fruits and vegetables, helps us feel full longer and promotes better digestive health.  Take a look at our 20 Healthy Snacks to Have on Hand for inspiration.

source from here