You probably know that a healthy diet and regular exercise help you feel better and healthier. These choices can lead to fewer health issues and a longer life. If you set a New Year’s resolution to improve your diet and find that your motivation is waning, you may need more help. 

Change is difficult, but an inability to change often comes from not knowing what lasting changes help you in the long run. Another thing to remember is that results are not instantaneous and that maintaining habits can take quite a while. For something to become a habit, especially something you find difficult, you have to know how long it takes to form. This article aims to give you a better idea of how long it takes to form healthier dietary habits. 

Allow Your New Dietary Effort Time To Become A Habit 

According to health professionals, it usually takes 21 days to create a new habit. Other research on behavioral change shows an average of 66 days for a behavior to become habitual. That said, it can take between two to eight months for a habit to form. The time it takes, however, truly depends on the individual and the changes they want to make. You also have to factor in whether or not the changes are new to you or if they are building on existing behaviors.

Drinking more water each day usually becomes a habit more quickly than adhering to a regular exercise routine. How long did it take to form your current pattern of eating habits? You have to rewire old pathways in the brain, but this is done more efficiently if you break a big change down into smaller steps.

Separate Your Eating Habit Changes Into Smaller Steps

It is very difficult to make an all-or-nothing dietary change last. Instead, nutritionists recommend tackling one change at a time. Once you have success with one change, you’ll get a boost of confidence to tackle the next change you want to make. Realistically, changing your diet all at once is not effective for long-term change. You will most likely give up if you take that approach. 

One way to make smaller changes is to adopt an addition mindset, as opposed to a restriction mindset. Figure out how you can best add to your current diet to begin a healthier journey, instead of cutting out entire food groups. Start by aiming to consume five servings of fruits and vegetables daily. You don’t have to worry about other aspects of your diet yet. It’s easier to add more nutritious foods to your diet instead of focusing on what you can no longer eat. 

Once you have a more balanced diet with nutritious foods, you’ll find that it is easier to avoid sweets and other less nutrient-dense foods. There is no restriction to those foods, and you can now notice how your body feels after eating those unhealthy foods. 

Helpful Tips That May Aid Lasting Change

Now that you understand how to better manage your expectations and break up changes into smaller steps, the following tips may aid lasting dietary changes:

• Identify your why: Connecting your goals to deeper motivations makes it easier to stick with your goals. If eating healthier can help prevent diabetes or get you off medication, let that be your motivation. Perhaps you have grandchildren and want to live longer to be able to enjoy more time with them. Find your “why” and you may form habits more quickly. 
• Find community: Typically, you can form habits more easily when you have people supporting you in your corner. Additionally, you may benefit from forming an accountability group, so that you all hold each other accountable to the same dietary changes. You may also find that a wellness coach or nutritionist can help you as well. 
• Make change a part of your identity: It can help to link your new dietary changes to your identity to promote intuitive change. Let’s say that you want to improve your and your family’s health. This can become easier when you identify as someone who prioritizes health to be a great role model for your children. 

The main thing to remember is that eating healthier takes time, but it can help you live longer and feel better. It may take longer than a few weeks to form these habits, but anything worth achieving usually doesn’t come easy. Break things into smaller, more manageable steps and you’ll find that forming dietary habits is much easier.

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Dieting during the holidays…is it possible? You bet your life! People have this notion that the holiday season is reserved for overeating and drinking excessive amounts at functions, parties, and work events. Plus, letting loose is often a great way to relieve the inevitable holidays stress or pressure from family and friends. That does not mean that you have to succumb to the temptation of endless holiday treats. 

Most people hold emotional attachments to holiday-specific dishes or treats. It is very common to associate these foods with meaningful memories during the holidays. The holidays are well underway, and there is no time like the present to take action. It will be difficult, but we believe that you have the strength to conquer the holidays while adhering to your diet! The following tips may help you dodge the pressure to overindulge. 

Plan Ahead

This rule truly applies to many things in life, but preparation is essential if you want to avoid failure. If you feel that your surroundings influence you easily, make your surroundings more comfortable. In fact, studies suggest that planning ahead and creating a plan can double your chance of success. If you plan to attend a holiday party, bring a healthy appetizer or dish, in addition to a healthy dessert option. When you know you have healthy food options, you will be less likely to overindulge on unhealthy items. If you are going to travel, make sure to plan ahead by bringing healthy snacks. 

Fill Up On Vegetables

Holiday spreads tend to showcase an assortment of carbs, proteins, and high-calorie desserts. Try your best to load up your holiday plate with as many vegetables and fruits as you can. Not only are they naturally rich in various nutrients, but they are also much lower in calories than other dishes. That doesn’t always apply, especially if you eat green bean casserole and candied yams. When we say “veggies,” we mean fruit salads, leafy greens, carrot sticks, and other sautéed root vegetables. 

Prioritize Your Favorites

There are seasonal treats that everyone looks forward to during the holidays. Maybe your vice is a slice of pumpkin pie or grandma’s homemade cinnamon rolls. There is nothing wrong with a small indulgence, but the trick is choosing the things you truly want to enjoy. If you say “yes” to everything, you are not doing yourself, or your diet efforts, any favors. Use this time of year as an opportunity to prioritize what you love and be strategic about it. That is especially true if you line up at the holiday buffet!

Track Your Calories And Macros

This sounds like an unpleasant chore, but you should keep track of your food intake because treats and alcohol are aplenty this time of year. It is very easy to go overboard with food, but paying attention to how much you consume is the best way to hold yourself accountable. When you input the information into your calorie counter, the results may surprise you. Small indulgences, such as a peppermint mocha latte, can affect your weekly average. Track your daily intake and use weekly averages to help determine whether you are sticking to your diet or not. Don’t punish yourself if you go a little overboard; rather, do your best to get back on the horse and meet your daily goals starting the following day. 

Remember Your “Why”

Weight loss motivation is more powerful than you realize. Remembering why you started your diet in the first place may be all it takes to keep holiday eating in check. If you have a support system, lean on them because they may help you remember why you started your weight loss journey. Remembering your “why” doesn’t mean that you have to eat perfectly. It will, however, remind you to either exercise or balance your indulgence with some healthier options. Change is very difficult, especially in regards to eating habits, and you have to work constantly to maintain your diet. Don’t give up on yourself just because you encounter some obstacles. You are strong and can make the necessary changes to maintain your diet this holiday season.

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The Fourth of July is a day for Americans to celebrate their independence by doing three things: drinking, eating, and blowing stuff up. Would it be America’s birthday if those three things didn’t happen? Some argue that this holiday is more about food than fireworks. Just because it is a holiday weekend that involves gatherings with friends and family, it doesn’t mean that you should completely let yourself go. 

It’s easy to let food and drink get the better of you during holiday festivities. Even if you happen to be on a diet already, hotdogs, ribs, burgers, beers, and the array of chips and dips can make you weak in the knees. Temptation exists on every picnic table, grill, and in every fridge. You don’t have to lock yourself away from the good times, though, because there are ways to make your Fourth of July weekend a little healthier. You don’t have to take wheatgrass shots and eat smoothie bowls (nothing wrong with that plan, though) this weekend, but you don’t have to ignore your health either. Stay healthy this Independence Day with the following tips. 

Swap The Soda For Seltzer

This is an easy way to limit your sugar intake during the holiday weekend. A common 12-ounce can of soda can contain between 35-42 grams of sugar. Depending on the beverage, the sugar content can be higher or lower. Since it’s common for the average person to crack open more than one can of soda during Independence Day festivities, it’s a healthier option to switch to seltzer water. There are so many seltzer waters in existence, some of which have crispy carbonation and subtle flavors with no added sugars. Enhance your bubbly water game by adding lemon or lime slices, muddled blueberries, or fresh mint to the glass. 

Keep It Light

Most food that people make for Independence Day festivities is very hard on the body. It can lead to sluggish digestion, dehydration, and fatigue, especially if you spend the day in the sun. Instead of feeling like you can’t even get up from a chair, opt for lighter food options that balance the main course. Make a collection of salads, a veggie tray, a fruit medley, or homemade hummus and salsa recipes. Just don’t eat an entire bag of chips!

Keep The Grains Whole

It’s hard to convince people to let go of the familiar and make healthier choices on a classically unhealthy holiday. Rather than white bread or buns that contain enriched flour and refined sugars, choose whole wheat or sprouted grain varieties. If you make pasta dishes like pasta salad, consider using one of the many gluten-free pasta options that exist. There are lentil-based, quinoa-based, brown rice-based, and spinach based pastas! You can also add cold barley or quinoa to salads in order to increase your fiber and protein intake. 

Protect Your Skin

While the focus of this article is predominantly on diet tips, the skin deserves equal attention and care. Don’t neglect your skin while grilling, swimming, or lounging out in the sun this weekend. In order to keep your skin sunburn-free, apply a sunscreen with a sun protection factor (SPF) of 30 or higher. Ideally, the sunscreen should be water resistant and environmentally friendly. Apply sunscreen 15-20 minutes before sun exposure to reduce the risk of UVA and UVB damage. If you take a dip in the ocean, pool, or lake, or you simply sweat a lot, reapply every two hours or so for optimal protection.

You Can Grill Veggies Too

Do you want to know the craziest thing? You can grill more than meat! The flames that provide lovely char to your meats have the same effect on veggies. If you have a grill basket, load it up with a vegetable medley of zucchini, bell peppers, onion, and garlic. Alternatively, grill some asparagus with olive oil and lemon juice. Portobello mushrooms also hold up incredibly well on the grill, and marinating them only enhances the flavor. Don’t forget that veggie kabobs are great options too!

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How you start your morning can determine how the body operates throughout the day. Unhealthy morning habits, some of which you may not even consider unhealthy, can induce stress and cause you to be less productive. More importantly, getting up and going about your morning in the wrong way can add inches to your waistline. 

There’s no reason to unknowingly shoot yourself in the foot if your primary health goal is to shed some weight. Snoozing your morning alarm, drinking coffee on an empty stomach, and skipping breakfast, among other things, are many morning mistakes people make. Don’t get in your own way! Avoid the following morning habits that contribute to weight gain and you may have more success with the weight loss process.

You Skip Water In The Morning

How often do you go straight from the bed to the coffee pot? Perhaps you intend to drink water before leaving the house, but then you forget and the first liquid you drink is a sugary frappe from your local coffee shop. Water is essential for every biological function in the body. It helps to flush waste from your colon and can make your metabolism run more efficiently. When you don’t drink enough water, you can experience dehydration and slow metabolism. Drinking coffee first thing can actually promote dehydration! To rehydrate your body after a night of sleep, start your day with at least 12-16 ounces of room temperature water. Take it to the next level by adding a squeeze of fresh lemon!

You Don’t Eat The Right Foods

Some people prefer to follow an intermittent fasting regimen, so they don’t eat breakfast. If that plan works for you, then great! If you eat in the morning, make sure that you focus on the right foods. It’s very easy to prepare a plate of toast, bacon or sausage, and eggs for breakfast because that is the typical American breakfast. Not only do these foods take longer to digest, but they can also slow down your metabolism and make you crave similar, salty foods later on. Try to focus on a bowl of oatmeal with bananas, raisins, and blueberries instead of pancakes and maple syrup. Sliced avocado on unsalted rice cakes or fruit and vegetable smoothies are also excellent breakfast options.

You Oversleep

Sleep is an essential part of life, and getting the recommended seven to eight hours a night is recommended by sleep experts. Oversleeping, however, could be sabotaging your weight loss efforts. You don’t want to sleep too much, but you don’t want to sleep too little either, as lack of sleep can also contribute to weight gain. A recent study found that people who slept more than 10 hours a night had a higher body mass index than people who slept between seven and eight hours a night. Avoid that snooze button in the morning and wake up on time!

You Get Ready In The Dark

How does this contribute to weight gain? If you keep the curtains closed and the lights off while you get ready, you deprive yourself of morning sunlight. One study found that blue light waves from early morning sunlight boosted metabolism and helped the body wake up. Health experts encourage people to get at least 10 minutes of sunlight in the morning. It’s even more beneficial if you go outside and look towards the sun (not at the sun) for the best benefits. 

You Don’t Workout In The Morning

Several studies have shown that incorporating movement into your mornings, especially on an empty stomach, can help you burn more body fat and lose weight. Ideally, drink that tall glass of water we mentioned earlier in the article before your workout. Another benefit of exercising is that you get your blood pumping, which prompts your body to function optimally. You don’t have to hit the gym, either! Take a walk or jog around the neighborhood, do some jumping jacks, take a swim (if you have that available to you), or practice some yoga to help prevent weight gain.

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According to the Centers for Disease Control and Prevention (CDC), about two in five American adults have high cholesterol. High cholesterol levels increase the risk of the leading cause of death in America: heart disease. Because high cholesterol does not exhibit any symptoms, most people are unaware that their levels are high. In fact, the CDC estimates that only 55% of adults with high cholesterol are treated for the condition. 

What Is Cholesterol? 

Cholesterol is a waxy, fat-like substance produced by the liver and circulated within the blood. Cholesterol also exists in meat, animal-based food products, and full-fat dairy products. Additionally, those foods contain saturated fat, which studies have linked to higher cholesterol levels. Because the Standard American Diet includes a lot of those foods, high cholesterol is very common in the United States. 

Now, not all cholesterol is bad, according to health experts. In fact, cholesterol is an essential building block for cells in the body. Because the body produces all the cholesterol it needs, avoiding high cholesterol foods, especially foods that are rich in saturated and trans fats, is very important for optimal heart function. If you are unsure of your current levels, consider asking your healthcare provider for a blood test, especially if high cholesterol runs in your family. If your levels are high, the following dietary changes can help you bring them down.

Eat More Omega-3 Fatty Acids

Omega-3 fatty acids work to fight inflammation and encourage healthier brain and heart function. The American Heart Association (AHA) notes that inflammation is a suspected cause of heart disease and stroke, so lowering inflammatory markers may reduce your risk of those conditions. Omega-3s exist in both plant- and animal-based foods, including flaxseeds, chia seeds, hemp seeds, walnuts, salmon, tuna, mackerel, trout, and sardines. Some of those fish contain mercury, but the risk of mercury poisoning is considered to be outweighed by the health benefits for most people. 

Eat The Rainbow

One of the best things that you can do for your overall health is to eat a variety of colorful fruits and vegetables. The keyword there is “colorful,” because the different colors indicate various phytosterols, which work in a similar fashion to soluble fiber. Studies indicate that fiber, especially soluble fiber, works to bind to cholesterol and help the body eliminate it before digesting and absorbing it. These plant sterols can help block the absorption of cholesterol from your meal, but that doesn’t give you an excuse to eat anything you want. The National Institutes of Health (NIH) states that a diet with two grams of plant sterols per day may lower low-density lipoprotein (LDL), or bad, cholesterol levels by about 15%. 

Cut Back On Full-Fat Dairy And Meat

Saturated fat exists in pork ground beef, and any fatty cut of meat, in addition to cream, butter, and full-fat dairy. This type of fat is a huge contributor to high levels of LDL cholesterol, according to registered dietitians. LDL cholesterol increases your risk of heart disease, whereas high-density lipoprotein (HDL) cholesterol can benefit heart function. Try to limit your calories from saturated fat to about five or six percent of your daily caloric intake. If you eat 2,000 calories per day, no more than 120 calories (13 grams) should come from saturated fat. For reference, one Big Mac from McDonald’s has 11 grams of saturated fat, and that excludes the fries and drink.

Watch Out For Condiments And Dressings

You may not think that dressing your salad in a store bought dressing is unhealthy, but you always have to read ingredient labels to know the truth. Mayonnaise, ketchup, salad dressings (especially cream-based ones), mustard, and more all contain preservatives, added flavors, and saturated or trans fats. Instead of mayo, opt for avocado, which is naturally rich in monounsaturated fatty acids, potassium, fiber, and other heart-healthy nutrients. Hummus is another great condiment to replace traditionally unhealthy ones. When it comes to dressings, you can easily make your own with olive oil, balsamic vinegar, lemon juice, and seasonings. You can check out our salads and dressings page here for more inspiration. 

Sync Your Meals With Your Circadian Rhythm

Ideally, you should stop eating at least two to three hours before you go to sleep. Although eating with your body’s natural circadian rhythm (between when the sun rises and sets) hasn’t been proven to lower LDL levels, it can help control your weight. Additionally, syncing your meals with your circadian rhythm may also improve your sleep quality, which may positively impact your heart. Plus, it is always beneficial to avoid late night food choices because they tend to be unhealthy. If you absolutely need a snack late at night, consider a small handful of nuts or dried fruit. 

Fill Up With Fiber

As we mentioned earlier, soluble fiber binds to cholesterol and helps excrete it before the body digests and absorbs it. According to a 2021 health study, just 7% of Americans consume the recommended daily amount of fiber. Recent nutrition guidelines from the U.S. Department of Agriculture state that women younger than age 51 should aim to consume 25 grams of fiber per day. Women over age 51 should aim for 21 grams, men under age 51 should aim for 38 grams of fiber per day, and men over age 51 should aim for 30 grams per day. Great sources of fiber include bran, oats, whole grains, beans, lentils, and barley! Plus, eating more fiber helps you remain fuller for longer, so you won’t need to snack unnecessarily.

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If you have ever ventured out on a weight loss journey, you are likely familiar with the calories in, calories out (CICO) equation. The concept is fairly straightforward: eat fewer calories in order to lose more weight. You don’t want a caloric surplus because it is very difficult to burn all of the excess calories, unless you work out for two hours a day, five days a week. Unfortunately, weight loss experts argue that the CICO approach is too simplistic and doesn’t account for other factors that influence a person’s weight. 

What Is The CICO Diet?

As previously stated, CICO is an acronym for calories in, calories out. It’s not a specific diet; rather, it is an eating concept that creates a calorie deficit by consuming fewer calories than you burn on a daily basis. In theory, this approach leads to weight loss based on the fact that eating more calories than you burn contributes to weight gain. That means, then, that weight loss and weight gain are determined solely by your caloric intake, regardless of macronutrient intake or diet quality. 

The truth is, what you eat does factor into the equation of weight loss. Most weight loss diets suggest that you follow a certain macronutrient ratio and cut out processed foods and added sugars. As a result, this helps you create a caloric deficit. The CICO diet concept only cares that you consume fewer calories than you burn per day. 

How Does CICO Work?

On the CICO diet, you track how many calories you consume per day using certain diet calculators, most of which you can find for free online. Let’s say that you need 2,600 calories for the day for basic physiological functions and physical activity. On the CICO diet, you would aim to eat 2,200 calories to encourage weight loss. Everything, in regards to food, is on the table, so long as you don’t exceed your calories in (CI) number.

Now that you have a general idea on how it works, you need to know whether or not it works. Well, this depends on what you mean by “work.” Most diets tend to work because of caloric deficits, so if you are looking at short-term weight loss, then the CICO diet can work. Calories, as most of you know, are arbitrary and calories in doesn’t accurately account for how your body metabolizes individual foods. With more and more research about how the body absorbs calories, your focus should be directed on caloric sources, instead of just calories. 

Research shows that the body handles chips, cookies, and other ultra-processed foods differently than it does kale, bananas, or quinoa. On a cellular level, packaged foods are dramatically different from whole foods, such as fruits, vegetables, legumes, and whole grains. The National Institute of Health (NIH) noted that ghrelin, a hormone that drives hunger, is higher in people who eat more ultra-processed foods compared to after eating a well-balanced diet. This is because processed foods are high in sugar, fat, and salt, which may spike insulin levels and cause the body to store more fat. That’s not ideal if you are trying to lose weight. 

So Can You Lose Weight?

Again, there is no arguing that creating a calorie deficit can promote weight loss. In fact, many studies confirm that eating a diet composed of refined foods can help a person lose weight, so long as there is a calorie deficit. If that’s the case, then you can just eat whatever you want and everything will be hunky dory, right? Well, even though this CICO theory is correct, it isn’t the only factor that matters for successful weight loss. If you are laser-focused on calories, you may not concern yourself with fiber, protein, and disease-fighting micronutrients. 

It is great to know how many calories you eat on a daily basis, especially if weight loss is your goal. If your diet mainly consists of lean proteins, colorful fruits and vegetables, quality fats, and fiber-rich carbs, then the CICO plan can help you lose weight and improve your health. If your diet is rich in junk food, even if you eat less of it and you lose weight, you are not eating in a way that sets you up for long term health.

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You’ve heard the stories about people losing 40 pounds in two months and you want a piece of the pie. After doing your research, you concluded that the ketogenic (keto) diet is right for you and you can’t wait to get started. As attractive as the keto diet may be, it can be difficult to jump into a very carb-restricted eating plan. This is especially difficult when you consider that so many foods in the Standard American diet are carb-rich and on the keto diet’s naughty list. 

What Is The Keto Diet?

The keto diet is a low-carb, high fat diet that is very similar to the Atkins diet and other low-carb diets. Essentially, you replace most carbohydrates with fat to put your body in the metabolic state of ketosis. In this state, your body becomes efficient at burning fat for energy, as opposed to burning glucose for energy. Additionally, the body turns fat into ketones in the liver, which work to supply energy to the brain. 

In the beginning of the keto craze, the diet was outlined as about 70-70% daily calories from fat, 20-25% from protein, and 5-10% from carbs. However, these percentages have adjusted because health experts noted that that approach to the keto diet increased the risk of heart problems. This was because of the meat-centric, dairy-rich keto recipes that people consumed. Now, there is keto 2.0, which has adjusted percentages for carbs, protein, and carbs. You can learn more about keto 2.0 by clicking here. 

How To Start

The main reason people have subscribed to the keto diet is for weight loss. Anecdotal reports suggest that it is a quick fix, but the benefits may be short-term if you immediately switch back to your pre-keto eating habits. The most important thing to do in regards to starting the diet, though, is to do your research. Figure out what are the diet’s main principles and understand which foods are low-carb and which ones are high fat. You’ll soon learn that many foods are off limits because you cannot enjoy refined or whole grains, baked goods, starchy vegetables, legumes, pasta, bread, or sweetened beverages. 

Choose Healthy Proteins

It can be very easy to buy all of the meat and chow down when you’re following the keto diet. Keep in mind that focusing on unhealthy meats that are not sustainably raised can have long-term effects on your overall health, especially your heart. Bison, tempeh, wild caught tuna, tofu, free-range and organic poultry, wild caught salmon, and organic eggs are great sources of protein. Now, protein doesn’t just come from animal products. Nuts, which are keto-approved, supply the body with lots of fat and protein. Almonds, peanuts, peanut butter, walnuts, and more are excellent to consume when following the keto diet. 

It’s Not A Quick Fix

When you start keto, you have to think about why you are doing the diet in order to stay on track. Making your food choices for the right reasons can keep the drive alive. The “why” reminds you of your goal and the reason you started the diet in the first place. According to dietitians, it is helpful to think of keto as a lifestyle choice, as opposed to a quick fix diet. In the beginning, stick to keto as strictly as possible to help the body’s transition into ketosis. There will likely be some wiggle room down the line, in regards to what you can enjoy. For example, a glass of wine, a slice of dessert, or other carbohydrates may not kick your body out of ketosis after following it religiously. Keto 2.0, for example, is not an all-or-nothing approach to keto, which makes it more accessible. 

Plan Your Meals Ahead

When you have your meals planned, you can easily stick to the diet. You should always plan your snacks, and meals at least a day in advance, but this isn’t always the easiest thing to do. Statistically, people are more successful at adhering to diets when they meal plan for the entire week. If you decide that you want to go out to eat, look at the restaurant’s menu to see if keto-approved options are available. Because of the popularity of the diet, there are many restaurants that actually cater to keto followers. 

Don’t Skimp On Vegetables

Sure, vegetables have carbs, but there are many veggies that don’t have high carb count. Plus, the carbs from vegetables are complex, which are much healthier than the carbs from refined grains, bread, or other processed foods. Load your plate with vegetables like broccoli, Brussels sprouts, cauliflower, and roast them as opposed to steaming them. You can impart a bit more flavor during the roasting process, especially in regards to seasonings and adding high-fat coconut oil.

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Everyone has a weekend of eating that they regret. There’s no reason to view yourself as a failure, but it’s very easy to view yourself in that negative life. You may even wake up feeling guilty about everything you ate and drank. Don’t beat yourself up for succumbing to the temptation of unhealthy foods because there are easy ways to get your health back on track. 

Weekends, especially holiday weekends, are notorious for relaxing diets. Whether it’s a potluck party, backyard barbecue, Saturday night drinks, or Sunday brunch, the calories tally up quickly. Not to mention, it’s difficult to stick to your diet in these circumstances, so you abandon ship and join in the consumption. This excess comes in the form of unhealthy carbs, salt, sugars, and fats. This leaves you feeling tired, guilty, hungry, and bloated. 

So how do you find your balance again? If the weekend threw you for a spin and you let yourself go, use the following tips to help you recover. You’ll be feeling like your best self in no time!

Let It Go

After falling off your diet, the first rule of thumb is to leave it in the past. You cannot change the past, but hopefully you learned your lesson. How did all of that binge eating make you feel? Not good, right? That’s perfectly acceptable, but just acknowledge your mistakes and get back on the horse. 

Don’t Skip Breakfast

While it may seem like a good idea to skip breakfast after an unhealthy weekend, it’s actually a horrible dietary mistake. Dietitians advise against skipping the first meal of the day because skipping a meal can slow the metabolism. This leaves you feeling bloated and unhealthy, and you may retain fat or fluid as a result. Instead, opt for a lighter breakfast like a fruit and vegetable smoothie, oatmeal, or chia pudding to start your day. Good fuel is better than no fuel.

Drink That Water

When your diet gets away from you, so do your healthy hydration habits. Additionally, most people forget to drink enough water in unhealthy situations because they are focused on consuming or drinking other things. After an indulgent weekend, drink a tall glass of water as soon as you wake up. The body needs water to move waste through the digestive tract, and it also helps to improve alkalinity and immune function. If you want to enhance the hydration and detox efforts, add a little lemon juice and apple cider vinegar to the water. 

Add Some Fiber

There’s no need to go out and purchase a fiber supplement or anything like that. The goal should be to consume whole foods that are naturally rich in fiber. Focus on fresh fruits, vegetables, and complex carbohydrates from foods like sweet potatoes and quinoa. These foods help to move food through the digestive tract, which you desperately need after binge eating. Plus, fiber keeps you satiated between meals, helping you avoid unhealthy and unnecessary snacking.

Get Moving

One workout isn’t going to undo the damage of a bottle of wine, four slices of pizza, a bowl of buttery popcorn, and a burger. That’s just a fact, but it’s important to get your body moving again. When you slide right back into your regular workout routine, you’ll be able to find that rhythm again. Regular exercise is what helps you stick to your goals and burn off excess calories. Consider engaging in a high intensity interval training session to burn more calories on the first day back after the weekend. You’ll be tired in the best way possible!

Get Plenty Of Sleep

People think that they’ll get more sleep on the weekend, but this may not always be the case. If it’s a social weekend and you go out and indulge with food and drink, you may only sleep for a few hours. Additionally, the quality of sleep may not be that great because alcohol can easily disrupt sleep. One sleep study found that people who only got five hours of sleep ate more the following day. People who slept for seven to nine hours ate less. People who sleep well have better food restraint, which helps to decrease overall caloric intake. 

Don’t Get On The Scale

The scale is not your friend after a weekend of unhealthy eating. It will most likely display a higher number than you are used to, but this is most likely because there is extra food sitting in the digestive tract. There’s no reason to start your day with defeat. Instead, try to weigh yourself after you get back on track for a couple days. This will most likely result in the number you’re used to seeing.

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Amla berry, or Indian gooseberry, is an ancient food that has a special place in Ayurvedic medicine. Exhibiting nearly twice the antioxidant power of acai berry and 17 times that of the pomegranate, amla berry contributes to better immune, heart, skin, liver, and kidney function. It also acts as a diuretic agent, which helps to balance stomach acids, fortify the liver, and enhance food absorption. 

What Is Amla Berry?

According to Indian folklore, this berry came from “…the first tree to appear on earth.” Manifested from the tears of Brahma during meditation, the amla berry has been revered by ancient health practitioners. It’s an extremely sour berry that grows on a tree native to India, the Middle East, and parts of Southeast Asia. It exhibits powerful antioxidant properties, which is why many people consume it to boost the health of the skin, hair, and immune system. Amla berry has a fibrous texture and people in India eat it with salt and chili powder. It is also available in powder, tea, pickled, and dried form. 

Amla Berry Nutrition

One cup of amla berries contains one gram of protein, seven grams of fiber, 15 grams of carbs, and less than one gram of fat. Amla berry also contains copper, vitamins B5 & B6, manganese, potassium, and lots of vitamin C. In fact, one cup of amla berries offers 46% of the recommended daily intake (RDI) of vitamin C. Continue reading to learn how amla berry can benefit your overall health.

Supports Healthy Digestion

Some research indicates that amla berry may support a healthy digestive system. One study monitored 68 people with gastroesophageal reflux disease (GERD) who took two 500-milligram tablets of amla extract twice daily for four weeks. The results found that the participants experienced significant reductions in frequency of heartburn and regurgitation. Older animal studies found that amla extract may work to heal or even prevent stomach ulcers. Researchers believe that this is due to the antioxidant content. Amla berry also stimulates the secretion of gastric and digestive juices, helping the body digest food easily while absorbing nutrients optimally.

May Control Blood Sugar

Amla berry contains chromium, which has therapeutic effects for people with diabetes. Chromium works to stimulate the isolated group of cells that secrete insulin, which may reduce blood sugar in people with diabetes. By reducing blood sugar, cells can use glucose as functional energy, which prevents the plunges and spikes of blood sugar. Additionally, a 2011 study found that amla fruit exhibited anti-hyperglycemic and lipid-lowering effects on type 2 diabetics. 

Promotes Heart Health

Many studies suggest that consuming the juice of amla berries can positively impact heart health. One study found that supplementing with amla extract for 12 weeks helped reduce several risk factors of heart disease in overweight or obese adults. This study also found that cholesterol levels and inflammatory markers reduced after amla extract consumption. In a separate study, people consumed 500-milligrams of amla extract twice daily for 12 weeks. The participants, who had abnormal blood lipid levels, were able to reduce total cholesterol, LDL (bad) cholesterol. Additionally, the participants who consumed amla extract had a 39% reduction in atherogenic index of plasma. Atherogenic index is used to evaluate the risk of excess cholesterol build-up in the arteries. 

May Boost Immunity

The vitamin C, vitamin A, alkaloids, flavonoids (like quercetin and kampferol), and polyphenols in amla berry all contribute to optimal immune function. One study found that amla berry exhibited potent antibacterial and anti-inflammatory properties. According to Ayurvedic medicine, amla berry works to increase white blood cell production, helping the body defend itself against foreign invaders. A review of studies determined that vitamin C may help prevent certain infections and shorten the duration of the common cold, provided people consume it regularly.

May Increase Hair Growth

There are several studies surrounding amla berry’s ability to prevent hair loss or contribute to hair growth. One study found that amla berry was able to block a specific enzyme that is involved with hair loss. A separate test-tube study found that amla extract may stimulate hair growth by promoting the growth of specific cells in hair follicles. Amla powder is a common addition to many hair tonics because it helps enrich hair pigmentation and growth. Applying amla oil to the roots may strengthen roots and help hair maintain color. Researchers attribute this ability to the carotene content of amla.

You can consume amla fruit fresh, as a fruit juice, or in dried powder form. It’s typically safe to consume, but consult a medical expert if you want to use it for medicinal reasons. Certain cautions may be advised, depending on the state of your health. 

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The crisp carbonation and utterly sweet flavor of soda is addicting for many people. People know that soda isn’t good, and the news about it hasn’t been good for a while, but they keep drinking it. Regular consumption of sugary beverages like soda can increase the risk of heart disease, type 2 diabetes, and obesity. People can’t seem to stop drinking it, though, despite it ranking as one of the worst drinks for human health. 

Within recent years, Americans have started to consume less soda. Research classifies a heavy consumer of soda as someone who drinks more than 500 calories of soda per day. The amount of heavy consumers reduced by 4% between 2003-2016. A 2020 report found that the percentage among children fell by twice that much. That said, the Centers for Disease Control and Prevention (CDC) states that nearly 50% of Americans still drink at least one sugary-sweetened beverage per day. Generally speaking, one sugary beverage amounts to 145 calories each day. 

To cut down on calories, many people turn to diet drinks and diet sodas. In fact, about 59% of American adults confess to drinking diet soft drinks regularly. The thought is that “diet” means healthier, when diet soda consumption increases the risk of weight gain and higher blood sugar levels. The health aspects aside, the question remains: do these drinks, diet or not, help hydrate the body? It’s natural to wonder, considering that they are fluids. Continue reading to see what the experts say.

Health Benefits Of Soda

First of all, soda offers zero health benefits. We just wanted to clarify that before moving forward. Whether regular or diet, caffeinated or not, all soda varieties negatively affect your health. The sugar has its own effects on health, but the high phosphate levels can decrease bone health, according to a 2016 study. Both the sugar and acid in soda are bad for your oral health, contributing to cavities and the erosion of tooth enamel. Those are just the negatives before entering the realm of hydration. 

Water vs. Soda

From a nutritional standpoint, water is the superior beverage to any soda on the market. According to USDA data, an average cola is about 89% water, which means that about 11 of 12 ounces in a can of soda can count toward your fluid intake. Some of you may interpret that news as, “Yay, soda helps me hydrate,” but that’s not exactly the case. The other 11% of ingredients in that soda should make you pause before the can ever reaches your lips. An average 12-ounce can of soda contains nearly nine teaspoons of sugar. Additionally, diet soda doesn’t exhibit the same health benefits as water. Despite the calorie-free nature of diet soda, research shows that diet soda drinkers are more likely to eat unhealthier foods throughout the day. One study found that post-menopausal women who drank more than two diet sodas per week increased their risk of stroke by 23%, and heart disease by 29%. 

Water quickly hydrates the body and doesn’t contain the preservatives, colors, added sugars, and other ingredients in soda. One recent study found that drinking 20.3 ounces of water can alleviate mild dehydration within 45 minutes. Water is the ideal beverage to consume if you need to hydrate or rehydrate, for example, after a workout. You have to replenish the water you lose via sweat, which you can do easily by drinking water.

Some soda varieties contain caffeine, which may have a diuretic effect on certain people. The more you urinate, the more you deplete your fluid levels. Although most sodas are typically low in caffeine, be mindful that it can have a diuretic effect on the body. That means that you have to do your best to rehydrate the body with water, herbal teas, and electrolytes. 

Soda vs. Seltzer: Which One Hydrates Better?

If you are going to drink a carbonated beverage, dietitians encourage you to drink seltzer water that is free of “natural flavors,” sugars, and artificial sweeteners. Plain carbonated water is more hydrating than soda and doesn’t contain caffeine, added sugars, or colors. If you have find that you have a soda problem, as in you drink too much, consider switching to seltzer to get your carbonation fix. It’s just as fizzy and doesn’t impair your health in the same way soda does. You can also flavor your seltzer water by adding a squeeze of fresh citrus or homemade fruit juice. 

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