10 Tips for Weight Loss

10 Tips for Weight Loss

Losing weight, the big topic of today’s modern world!

With countless weight loss programs and thousands of advice on how to lose weight fast (intermittent fasting, keto, cabbage soup, sleeve…) available, there is still no magic solution if you expect long term results. Here are some tips to better re-balance your daily food intake and promote weight loss.

 

1. Forget restrictive diets.

Weight loss results from a calorie deficit. Daily Calories Requirements vary between 2,500 kcal for men and about 1,900 kcal for women depending on age and level of activity.

However, a too large deficit can create an imbalance in the body. A lack of certain nutrients could lead to a loss of energy. Metabolism will slow down and will send you signals to express its need. You will lose weight quickly… but only initially.

Only a good and balanced diet gives lasting results. To avoid “yoyo effects” with your weight, reduce your caloric intake down to 10 to 20% in order to lose weight. Perseverance and consistency are two factors that will help you achieve your goals.

2. Eat proteins (not just meat)!

Proteins are not just for athletes. Considered macronutrients, proteins play several essential roles in the human body such as :

  • Promoting the construction and repair of muscle tissues
  • Helping renew skin, nails, and hair
  • Improving the digestion process

Here are the main sources of proteins:

Proteins will reduce the feeling of hunger, encourage the body to expend more energy and burn fat while maintaining muscle mass.
Have you considered taking some Spirulina? A micro algae nutrient and protein rich. Discover here its numerous benefits.

3. Fruits and vegetables are your best friends.

Nowadays, the food we eat is not as healthy as it was 50 years ago ! The processed food we consume has a direct impact on our health and weight. This is where fruit and vegetables come in.

Low in calories and high in fiber, they provide a variety of minerals and vitamins that contribute to a better intestinal transit. Above all, they can and should be consumed at all meals!

To get the most out of their intake, prefer fresh and organic fruits and vegetables. When it comes to vegetables, try to eat them raw as much as possible or steamed. Cooking them too long could alter or even eliminate some of their vitamin content.

4. Chewing will be your new weapon.

A meal is not a race!
Take the time to eat and especially to chew each bite. Not only will your digestion be better but you will also get a greater feeling of satiety and appreciate the food you eat.

5. Don’t buy too much!

Bad eating habits start with your shopping list… or what you fill your basket with once you are at the supermarket!

A packet of sweets, chips, your favorite chocolate… Limit excessive food purchases as much as possible. Once it is in your cupboards, it’s hard to resist. Once you become aware of this, it will become easier to stop these bad eating habits.

6. Snacking? The enemy of good.

Snacking can be defined by this irresistible urge to eat something, without really feeling hungry. A way to fill a void or to offer yourself a little taste of pleasure. As with smokers, snacking becomes a long-term reflex and a bad habit that is difficult to stop.

Here are some easy tips to stop snacking:

7. Find the right balance.

You don’t have to deprive yourself and feel frustrated.

Hamburger and fries with ice cream for dessert or a salad and yoghurt for dessert? The key lies in the balance of your dishes and making smart choices. Avoid combining high-calorie food, dessert, and beverage. Find the right balance between pleasure and healthy food choices.
Discover here some coaching tips.

8. Sugar, the devil in disguise.

Don’t confuse all the sugars.

On one hand, we have the slow carbohydrates that can be found in fruits, legumes, and starches. They are the main source of energy for the body: our fuel.

On the other hand, fast sugars or added sugars are those found in processed foods such as sodas, juices, cakes, sweets… They are added to the food by an industrial process to give more taste and more flavour, at the expense of our health.

Sugar is like the plague for nutrition. Its consumption leads to cravings which promote the secretion of insulin, an hormone that is involved in the storage of sugar as fat.
Sugar consumption leads to an increase in fat stores, blood circulation issues, and a risk of type 2 diabetes.
Reducing the consumption of these sugars will therefore decrease the caloric intake and thus help with weight loss.

9. Water is a priority!

Our bodies constantly need to be hydrated, and not just because it is made of about 60% of water. Water helps the body function properly for several reasons:

  • Diuretic effect: eliminates waste and toxins
  • Supports digestion
  • Promotes weight loss
  • Boosts metabolism
  • Improves muscle and bone health
  • Reduces the feeling of fatigue
  • Promotes oxygenation of cells

Prefer water and avoid sweet drinks, and to a lesser extent fruit juices, especially canned, which contain a lot of added sugars.

10. Good news: small pleasures are allowed!

Let’s be honest! Eating is a vital and real pleasure. The reasons diets do not work are directly linked to their dietary restrictions. Missing your favorite food and feeling frustrated will contribute to loose motivation and affect your mood.  Enjoying occasional small pleasures helps you go the extra mile, as long as you make sure not to overdo them!

 

The DetoxSlim Pack offers a selection of natural active ingredients that help purify the body and refine the silhouette, without losing your energy.
NEW: Activa Laboratories has designed a Slimming Protocol, you will love!

Natural slimming aids, what can help?

Natural slimming aids, what can help?

Your goal is to move more, eat better and lose the excess pounds ? Go for it !
Combining your efforts with a couple of natural aids could help you reach your goal faster. They will help reduce toxins and support the drainage of your organism for better results.

 

Plants and food that support natural weight loss

 

Fat burning and metabolic boosters

Green tea with antioxidant and draining properties is a very good ally for fat metabolism. As an herbal tea infusion, it is an effective alternative to plain water to hydrate and detoxifies. It can be consumed at will throughout the day!

In the category, true “fat burner”, you can also count on the virtues of guarana, which promotes lipids burning. The same way pineapple is known for its slimming virtues.

To end on a sweet mate, the kiwi is amazing for its benefits on the body silhouette. Indeed, in addition to having great taste, the kiwi is very low in calories and full of nutrients. It is excellent for the cardiovascular system, intestinal comfort and reduces stress and fatigue. It’s the perfect dessert to close light meals.

Citrus fruits are also extremely used for weight loss because they are very low in calories and contain little fat. Very rich in fiber, citrus fruits will also promote intestinal transit, making it the perfect food for a snack.

 

 

Supporting digestion and elimination

 

Fucus vesiculosus is a brown algae that promotes gastric satiety. Its vegetative tissues, called a thallus, participate in a good intestinal transit. To extend its action, you can pair its intake with pre & probiotics. As a reminder, probiotics are present in yogurt, fermented milk, kefir, lacto-fermented products, soy sauce… They are also available in health supplements with a gastroprotection that protects them from the acidity of the stomach.

Last but not least, the great favorite food of athletes is Spirulina. This ingredient is also interesting for people looking to slim down quickly, as it reduces cravings and restores tone and vitality to organisms weakened by unprepared or over-intensive efforts. Thanks to its high protein, nutrient, and antioxidant-rich content, this green algae helps maintain optimal muscle mass, even as part of a diet or food rebalancing. Spirulina also brings a feeling of fullness and therefore helps control weight gain.

Finally, eating fennel supports the digestion process and helps with drainage by contributing to the kidney’s elimination function.

 

Cholesterol and Sugar management

 

Did you know that there are as many antioxidants in a teaspoon of cinnamon as in a cup of blueberry juice? Antioxidants reduce the risk of overweight and cardiovascular disease by lowering blood pressure. In addition, cinnamon has a slimming effect because it acts directly on cholesterol and glucose levels, therefore on calories and fats. By speeding glucose metabolism by up to 20 times, it boosts the transformation of sugar into energy. It can also be useful for its appetite suppressant action, just like cloves.

In addition to relieving muscle pain, after a strenuous effort, it gives a taste to bland dishes and has the same properties as cinnamon for the silhouette.

 

 

 

What about natural supplements?

 

Many supplements that promote weight loss are available on the market, with the aim to answer the following objectives such as 

                  • Reducing food cravings
                  • Increasing satiety
                  • Accelerating metabolism
                  • Slowing down fat production and facilitating its elimination
                  • Helping to toxins detoxification that offer slow down metabolism
                  • Acting on cellulite orange peel skin look and helping restoring a general tone

Many brands are available on the market, always be very careful in choosing  your supplements, check the composition and origin of the products. I love and trust Laboratoires Activa supplements because they are made of 100% natural plant extracts. This french laboratory uses the technology of microgranules that offer a unique advantage compared to other brands with a better delivery system and assimilation by the body. They are safe and gentle to use and can support your organism during this period that it can experience as a stress. As a tip, starting with a small detox to support toxins elimination will help y our slimming program.

Discover Activa effective 2-month slimming program here.

 

Sports activity

Of course, supplements are more effective when combined with a healthy, balanced, and controlled diet and regular physical activity. Repeated gainage core exercises (for 25 seconds) will help to have a flat stomach. It is recommended to mix cardio and resistance training (running, cycling, swimming, dancing, yoga, walking…) at least 3 times a week, to get good results.

Daily activity is a great alternative for achieving your goal, however, keep in mind that you need to walk at least 10,000 steps a day and move as much as possible. Remember that it is necessary to create a caloric deficit to lose weight.

You may have understood that plants are our allies to achieve a slimmer and firmer silhouette! Always remember:

 

“Moving and eating well is the perfect combination
to achieve your slimming goal without too much difficulty.”

No more intense fatigue and all the consequences of vitamin C deficiency

No more intense fatigue and all the consequences of vitamin C deficiency

Did you know that inadequate vitamin C intake is associated with many disorders, some more serious than others? Don’t wait until you’re extremely tired and exposed to germs. We demonstrate that there is nothing like a natural Vitamin C to counter ailments and keep you in good shape.

 

Are you suffering from a vitamin C deficiency?

 

Vitamin C is essential for the body. It is only provided through the diet, especially through fruits and vegetables, which contain a large amount of it. However, your body can become deficient in vitamin C, more particularly at each change of season and especially in autumn/winter.

A lack of vitamin C causes the following signs:

From left to right: Often tired, easily sick, lack appetite and lose weight, suffer from joint pain, have dry skin, dry and brittle hair, heal slowly, irritable, have a nosebleed, anemic

All of these signs show that you may lack vitamin C and that your body is weakened.

 

How can you properly cover your daily vitamin C needs?

 

Different foods contain vitamin C, including fruits and vegetables. However, when daily requirements are increased, complementary and preventive e intake of vitamin C is recommended.

Humans are unable to synthesize vitamin C, so they must get it from the food they eat. Moreover, after intestinal absorption, Vit C is distributed in the tissues. It cannot, therefore, be stored, which means that it must be constantly replenished. At the same time, our diet is not sufficient to provide us with the “dose” essential for the proper functioning of our body and our good health.

The recommended daily intake of vitamin C is 60 mg per day for a healthy adult and to ensure that the daily requirement is covered, it is recommended to consume about 500 grams of fruit and vegetables per day.

 

Opt for 100% natural vitamin C supplements 

 

Why wait to be in a deficit of natural antibodies, when you can stimulate your immune system with the association of two ultra-powerful ingredients: acerola and camu-camu, known for their high vitamin C content?

A healthy and balanced diet remains a priority however may not bring sufficient vitamins, minerals, trace elements or essential fatty acids daily recommended intake. This is when supplements play a key role to compensate for deficiencies.

Vitamin C is the most popular vitamin and the most consumed. Whenever you want to supplement a diet low in raw vegetables and fresh fruits, boost the general vitality of your body or strengthen your defense mechanisms, a 100% natural vitamin C cure is the best option! Nature has so many benefits, we must take advantage of it …

Natural vitamin C is the most easily absorbed and available for your body to use.

Be careful however to differentiate between fruit content and vitamin C content. Most of the proposed supplements contain 500 mg of vitamin C, yet this is actually the weight of a tablet in which the vitamin C content (most often synthetic) is really only about 120mg. This explains their attractive price but unfortunately also their lack of effectiveness on the body. It is thus necessary to privilege the complexes offering a real content of natural vitamin C higher than 300mg if you want to avoid being in Vitamin C deficiency.

Know more about Activa Well Being Acerola Starter, a health supplement with active ingredients of acerola which has a concentration of vitamin C 50 times more important than an orange and 37 times more than a kiwi.

Did you enjoy cooking this recipe? Hit the 5-stars rating above or send me your feedback below! 🙂

 

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Why is sleep so important? Discover the secrets to better sleep!

Why is sleep so important? Discover the secrets to better sleep!

Did you know that 4 to 5 hours of sleep reduces the level of anti-cancer-fighting cells (natural killer cells) by 70% a night? (1)  And that a chronic lack of sleep increases the risk of obesity, diabetes, hypertension, and cardiovascular disease? (2)  To fight those problems and many others, discover our tips to improve the quality of your sleep.

THE BENEFITS OF SLEEP:

  • Sleep allows your body to get rest and prepare itself for the next day
  • Cells are able to rejuvenate and DNA repairs (2)
  • Between 10 pm and 2 am the body detoxifies and heals itself
  • Reduces stress and helps with hormonal balance
  • Reduces inflammation
  • Improves memory and concentration
  • Increases energy level
  • May help with weight loss (and thus reduce the risk of diabetes and obesity)
  • Helps protect your heart

After missing two nights of sleep, a person will start having difficulties thinking and doing things; his or her brain and body will not be able to do their normal tasks nearly as well.

SLEEP REQUIREMENTS:

Depending on your age, you need more or fewer hours of sleep. From newborn to 2 months old age, the advised sleep time for a baby is usually between 12 to 18 hours. The more you grow old, the lesser sleep time you need. But it doesn’t mean that you shouldn’t care about your sleeping time. An adult (18+) still needs approximately 7.5 to 9 hours of sleep each night.

THE REASONS BEHIND SLEEP PROBLEMS: 

  • Digestive difficulties
  • Hormone changes such as menopause, adrenal fatigue, melatonin delayed onset…
  • Jetlag
  • The use of electronic devices (blue light)
  • Different medical conditions such as sleep apnea, menopause
  • Irregular sleep pattern
  • Bedroom arrangement/quality

 

HOW TO ACHIEVE BETTER SLEEP NATURALLY

  • Tune in your body clock
  • COntrol light exposure
  • Turn off screens
  • Balance your hormones
  • Check sleep apnea
  • Eat well and reduce exciting substances
  • Relax your mind and set up a routine
  • Drink herbal tea
  • Check your mattress
  • Exercise regularly

FOR A BETTER QUALITY OF SLEEP, TRY NATURAL REMEDIES

TEA

Some plants have recognized properties to help relax and help sleep induction. Herbal teas such as Verbena, Chamomile, Valerian root and Lavender will help you calm and sleep better.

ESSENTIAL OILS

Diffusing essential oils help clear and refresh a room and relax your body and mind. You can use oils like lavender, lemon balm, Vetiver, Sandalwood, jasmine.

HERBAL SUPPLEMENTS

Some natural supplements are designed to help falling asleep and prevent night awakening. Preferably choose one that has extended release so you are covered throughout the night.  Try to privilege natural and high quality active ingredients that are biocompatible. To know more about these supplements, click here.

Sources:

WHO DATA: (1)https://www.thestar.com/life/health_wellness/2007/11/29/who_to_list_night_shift_as_probable_carcinogen.html
SLEEP DEPRIVATION:
(2) https://www.youtube.com/watch?v=dqONk48l5vY
SLEEP APNEA IN SINGAPORE: (5)https://www.straitstimes.com/singapore/health/a-third-of-sporeans-have-sleep-apnoea-but-most-are-unaware

The Power of Polyphenols

The Power of Polyphenols

What are Polyphenols? 

 

Polyphenols are phytonutrients present in some plant foods , such as fruits, vegetables, spices, seeds and herbs.

They give plants their characteristic and vibrant dark red, blue or purple colors and are known for their many health benefits such as decreasing oxidation and inflammation in the body, promoting immunity and a healthy cardiovascular system. They are also considered to assist in weight and diabetes problems.

Polyphenols have to be absorbed and eaten by the bacteria in our intestine to activate their antioxidant and anti-inflammatory benefits. In exchange their intake encourages the growth of healthy bacteria and a balanced microbiome.

 

There are many varieties of polyphenols but most of those we eat, including anthocyanins, come from the polyphenols group of flavonoids.

Anthocyanins, colored water-soluble pigments which give vegetables and fruits a rich dark and vivid purple-red color, are found in berries, particularly blueberries and blackberries, or red grapes, for example. They are best known for their strong antioxidant effects, protecting cardiovascular capillaries and promoting venous return. As inflammation is diminished, they also enhance blood vessel contractile function.

Anthocyanins, can be beneficial to support scalp capillaries and thus play a role in hair fall prevention and promotion of hair growth. Indeed, hair fall is often linked to poor circulation in the blood vessels on the scalp ‘s surface.

 

Eating a healthy and balanced diet with polyphenol-rich plant-based produce would surely offer great health benefits. It will help the body fight free radicals and inflammation, promote a healthy cardiovascular system and support healthy intestines and gut function.

While polyphenols show a wide range of health benefits, however, these phytochemicals are responsive, and the way they are eaten can affect the polyphenol content of the food you eat. For example, once they are cooked, the polyphenol content of onions will diminish considerably. High temperature cooking methods such as frying or microwaves also decrease the amount of beneficial phenolic compounds in the food.

 

While watching your diet to make sure it contains polyphenol sources, it might be helpful to support your body with natural supplements that will provide your body with a bioavailable source of polyphenols, readily available to use for optimal action.

Supplements that are gastro protected, to maintain the integrity of the active ingredients until their point of absorption would be the best option. To know more about these supplements, click here.

 

Sources:

[1]  USDA. USDA database for the flavonoid content of selected foods. 2003.
[2] Gatta L., « Experimental single-blind study: 60 pts with venous insufficiency received bilberry extract equivalent to 173 mg anthocyanins daily of placebo for 30 days », Fitoterapia, 1988, 115:109-116.
[3]
Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects
[4]Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects
[5] https://www.healthline.com/nutrition/polyphenols#benefits
[6] https://www.livescience.com/52524-flavonoids.html

Vitamins and nutrients to boost your immunity

Vitamins and nutrients to boost your immunity

Macronutrients such as proteins, carbohydrates, fats, vitamins as well as micronutrients such are essential for proper body functions. They allow our cells to thrive and our organism to have the necessary resources to perform essential functions to maintain good health and have the energy necessary for our daily activities. 

These nutrients are generally provided through our food and water.

Immunity is one of the essential physiological processes that our body needs to sustain continuously. It goes from maintaining the integrity of our microbiome defence barriers i to protect us from external aggressions to sustaining cellular communication so proper signalling can activate the defence mechanisms and start healing. When depleted from those essential nutrients, the body can’t operate these steps properly.

Today, with modern farming practices, the extensive use of pesticides, and changes in dietary habits, our food is depleted of a lot of those essential vitamins and minerals and supplementation is required.

 

Here are 2 essential micro-nutriments & supplements that can help boost your defencses:

Vitamin C

 

A powerful component that our body cannot produce and that supports natural defenses, helps repair and grow healthy tissues and increase other nutrients absorption among all its amazing benefits.

Learn 7 facts about Vit C you didn’t know

Spirulina

 

A microalgae packed with more than 100 nutrients and proteins. An excellent way to cover the essential micronutrients our bodies need to be strong and fight external aggressions at the moment.

 

Read more on spirulina here

This article has also been published in Your-Vitality-Store.