Not all vegetables are equal, and you’ve probably heard the term “non-starchy vegetables” lately, especially if you are on a diet. In fact, both WW and Nutrisystem now encourage you to eat as many non-starchy veggies as you want without having to count points or calories. .
So, what’s the difference between starchy, and non-starchy veggies? It’s an important distinction, so let’s look at what makes vegetables non-starchy, and provide examples.
Non starchy vegetables are healthy! They are low in calories but nutrient-dense; packed with fiber, minerals, and vitamins including vitamin C, K, and A.
While just about every diet can agree that they are good for you, Nutrisystem recommends that you have 4+ servings of non-starchy vegetables each day.
Non Starchy Vegetable Examples:
Here are examples of non-starchy veggies:
Leafy greens like spinach and kale
Not only are these vegetables diet-friendly, but they also have myriad of health benefits and have been proven to fight cancer, too.
Examples of starchy vegetables include:
Wow, those are the vegetables I eat thinking I’m being healthy! Next time try substituting a veggie from the “non-starchy” list.
If you are on Nutrisystem (coupons), you’ll want to count starchy vegetables as “SmartCarbs” instead of vegetables. If you are on Weight Watchers (coupons) certain starchy veggies may not be “free.” Consult the WW points list to see if they have points.
Non-starchy vegetables are great fresh or frozen. However, if you do buy them canned, go for “low sodium” option, as canned food is notoriously high in salt.
Can’t get low-sodium? Washing or rinsing canned vegetables before using them can get rid of a lot of the sodium.
Also, if you are starting a diet, vegetables are essential, but can add to your monthly food expense. If you are starting a diet like Nutrisystem (cost), South Beach Diet (cost) or WW (cost), be sure to account for fresh fruits and vegetables in your budget.
Social media is bad for your health: OK, I know you’ve already heard about the dangers of social media, but it’s important to keep the conversation going. I mean, it took a long time for people to understand how bad smoking cigarettes was for their health and do something about it. That’s because corporations spent billions of dollars convincing people that smoking was cool, and even healthy. (The addictive chemicals helped too)
When there are billions of dollars of profit at stake, we have a history of doing what’s profitable instead of what’s right.
Well, you could argue that social media is just as addictive and bad for your healthas smoking. However, unlike cigarettes, there’s no warning label on cell phones telling you about the potential dangers.
Before we discuss why social media is unhealthy, here’s a summary of social medias proven side-effects:
But, social media is all about sharing, and sharing is good, right? Well, it’s all this “sharing” that’s making us unhappy, and ultimately unhealthy.
Some examples of “sharing” on social media:
A skinny friend posts photos of her euphoric and attractive family on vacation (I wish my family looked like that!)
A friend posts pictures of their amazing dinner at a fancy restaurant (I want to eat that!)
Scrolling through Facebook & Instagram photos envying other people’s lives (I want that!)
Following celebrities, who look so beautiful and happy (I wish I was famous!)
Hmmm… What would someone wise, like Buddha, say about all this? Glad you asked!
“The basic cause of suffering is attachment to the desire to have (craving) and the desire not to have (aversion)” – Buddha
I find it ironic that social media’s central value (craving) is what Buddha concluded was the cause of all suffering. Oops!
Or, for all the Christians out there, consider the seven deadly sins: lust, gluttony, greed, sloth, wrath, envy, and pride. That sounds like an average day on Snapchat to me!
2.) Social Media = Depression = Weight Gain
Depression is closely related to both suicide and weight gain. I thought it would be interesting to overlay a chart of annual teen suicides with a chart of iPhone sales to show how the two are related. (above) As you can see, the rate of female teen suicide has doubled since the release of the iPhone.
*This alarming increase in suicide also contradicts the expected trend which is that suicide rates historically decrease in an improving economy. During the 11 years since the release of the iPhone, the stock market has more than doubled in value, while suicide rates have increased dramatically.
So, how does social media make you depressed? People tend to enviously compare their lives to those of others, who seem happier. These “social comparisons” make us feel depressed, as we start to wish our lives were different and better.
We can also become depressed if something hurtful happens on social media, such as being laughed at, bullied, or feeling left out of “real world” social events that we weren’t invited to.
A 2010 study from Archives of General Psychiatry concluded that depression leads to an increased risk of obesity, largely because of the lack of motivation and energy that results from being depressed, as well as “emotional eating.”
Weight gain is a common side-effect of both depression itself and of the antidepressants used to treat it. That means depression can be a double-whammy for your weight and physical health.
Another way that you become depressed is that the hours spent on social media make you distracted and have a negative impact on the rest of your life. Social media addiction can cause you to define yourself in a negative and unhealthy way, largely based on “likes” and the unfiltered opinions of your “friends.” News and discussions of topics like politics can quickly lead to frustration, anger, and depression as well.
Our relationship with Russia has NEVER been worse thanks to many years of U.S. foolishness and stupidity and now, the Rigged Witch Hunt!
This may seem like an obvious one, but consider that the average internet user now spends over 2 hours per day on social media like Facebook, Snapchat, and Instagram. That doesn’t even include all the other time we spend online, including texting, which adds up to over 5 hours each day!
It doesn’t take a mathematician to realize that those hours on social media and devices are being stolen from the rest of the day, and as a result we get less exercise. You also might find yourself distracted during meals, plus drinking more alcohol more as your level of stress increases (aka “nervous eating”) because of the negative effects of social media.
Plus, all of that blue light from screens is bad for your health, and disrupts the natural circaian rhythms of your body which can effect your sleep, encouraging to a host of health problems like diabetes, heart disease, and obesity. Don’t even get me started on the habit of sleeping with your phone under your pillow, as many teens do!
Warning: Social Media Can Make You Depressed and Overweight!
So, why is that?Social media encourages cravings, which result in consumption as we chase illusive happiness. The more time we spend on social media, the more personal information we volunteer. This allows their software to better understand us so that this information can be used to feed us more of what we want.
This is bad for our mental and physical health, but good for profits.
If you ask me, social media is just empty calories, which leads to depression and obesity!
What Should You Do?
Social media isn’t always bad. We just have a bad habit of following friends and celebrities who aren’t a positive influence.
So, one way to make your social media “feed” (ironic name!) healthier is to follow one or more social influencers who promote healthy living. There’s lots of people to follow who share healthy recipes, motivational quotes, tips, and workouts that can inspire you to be healthier, and spend less time scrolling through junk. Here some suggestions:
How many WW SmartPoints is a glass of wine? Did you know that wine is the second most tracked beverage on the Weight Watchers app? (behind coffee)
While an occasional glass of red or white wine is OK, don’t drink more than one glass per day, as the points from drinking too much wine can throw a wrench into your weight loss plans. (Does drinking wine make you fat?)
First, let’s talk about how many ounces are in a glass of wine. A “glass” of wine is defined as either 4 or 5 ounces, although the occasional heavy-handed bartender will pour up to 6 ounces.
If you are pouring your own wine, know that a standard 750 ml. bottle of wine will yield six 4-ounce glasses or five 5-ounce glasses. If you’re getting fewer than five glasses out of a bottle, you’re over-pouring. (But, I like your enthusiasm!)
Here’s the Weight Watchers SmartPoints for a 5 oz. Glass of Wine: (*If you are tracking with the old WW point system, (PointsPlus) divide the SmartPoints number in half to get your WW PointsPlus total)
WW SmartPoints Per Glass of WHITE Wine (5 oz.)
*A glass of dry Champagne has 4 SmartPoints (Smaller, 4 oz. serving)
WW SmartPoints Per Glass of RED Wine: (5 oz.)
Wine = 5 SmartPoints Per Glass, or 1 SmartPoint Per Oz.
Actually, Alliecat, you should assume that a 5 oz. glass of wine is worth 5 SmartPoints, while a 4 oz. glass is worth 4 SmartPoints.
Although Red wine has slightly more calories and 1 extra WW point per glass, it’s interesting that there isn’t a wide range for each varietal (fancy word for “type”) of wine. Besides exceptionally heavy or sweet wines, they all work out to be one Weight Watchers point per ounce.
That means that a 750 ml. bottle of wine contains about 25 WW points and 600 calories, although don’t even think about it! You’ll get a nasty hangover and need a lot of hours on the treadmill (and, hopefully no hours in the E.R.!) to make up for that!
Weight Watchers SmartPoint Wine Hack (For People Who Have Stopped Caring)
Let’s talk about how to Weight Watchers recently rolled out their own brand of wine called, “Cense.” It’s a lot like regular wine, but a bit lower in Weight Watchers points. Actually, it’s one fewer WW SmartPoint per glass. It also has only about 85 calories per 5 oz. glass compared to an average of 120 calories per glass for most wine.
So, what’s their secret? At 9.6% ABV (alcohol by volume) he wine has a lower alcohol content than standard wine. However, this Weight Watchers-friendly wine is also about $14 per bottle. Not bad, but after reading reviews I have no reason to think that this wine tastes better than the $9 bottles of wine I usually buy.
So, for that reason (and the fact that I have low standards) I say why not go ahead and buy the cheaper wine at the liquor store and do one of the following hack:
Pour yourself a 4 ounce glass of wine instead of 5 ounce (You can measure it; 4 oz. is 1/2 cup)
Drop an ice cube into the glass and chill out!
What kind of rube drops an ice cube in wine, you ask? Well, one like myself who is married, over 40, and not trying to impress anyone. I like an ice cube in a glass of wine during the Summer, and after the 1 ounce ice cube melts it leaves the wine at a cool temperature with 20% lower ABV, and a couple more sips for me!
It achieves this magic, all while saving you about $5 per bottle compared to the “low calorie wine” which always costs more. (Why does it cost more when they give me fewer calories!)
Ok, 5 SmartPoints per glass of wine isn’t bad, right? Want to know the snaky way that drinking wine can blow up your Weight Watchers points? It’s the food you eat while drinking. In fact, studies show that drinking alcohol makes us hungry, and gives us the wine munchies.
That means that although a glass of wine only has 5 WW points, the dinner roll you picked up and ate has 4 points. And, those pretzels you snacked on have 4 SmartPoints per ounce!(9 pretzels) Ouch! Plus, if you have a glass of wine before or during dinner, you’ll probably eat more.
So, Here’s a Summary + Tips About Weight Watchers and Wine:
White wine has about 4 SmartPoints per glass
Red wine has about 5 SmartPoints per glass
Choose lighter, dry wines with an ABV (Alcohol) under 12%
For 1 fewer point per glass, pour a 4 oz. serving (not 5 oz.)
Worst alcoholic drinks to order on a diet – When you’re on a diet, you work hard to look good in the Summer. However, it’s also the time we make the biggest mistakes when ordering alcoholic drinks.
The typical bar and restaurant menus are loaded with landmines for diets like Weight Watchers, and most men and women have no idea how bad many cocktails, daiquiris, and alcoholic beverages are for their weight loss goals.
Here’s a list of the worst alcoholic drinks that you can order on a diet along with their copious SmartPoints totals. Oh, and if you have type 2 diabetes, please stay at least 5 feet away from these drinks at all times!
1.) Mudslide – (24 SmartPoints)
I wonder how many people google “mudslide nutritional info” like I just did? That phrase is an oxymoron, because when you add kahlua and Irish Cream together, there isn’t much nutrition happening. Actually, the mudslide recipe on kahlua.com encourages you to, “add some chocolate flakes on top, because… who says you can’t indulge?”
Um, I say you can’t! Unless you are planning on enjoying a single, annual mudslide to kickoff the Summer, (or, if an asteroid is hurtling towards Earth) it’s better to spend an entire day of Weight Watchers Points elsewhere!
“Yes, I like Pina Coladas, and getting caught in the rain I’m not much into health food, I am into champagne…” Escape, Rupert Holmes
“So bring me two pina coladas, One for each hand, Let’s set sail with Captin Morgan, And never leave dry land…” – Two Pina Coladas, Garth Brooks
Good songs, but bad choices! You’re really getting onto a boat with a pirate and two high-calorie alcoholic drinks?
Why doesn’t someone write a song about making a good decision with a sensible drink? It would have been a much better influence if Garth had written the song about decluttering his bedroom while sipping on a Pinot Grigio instead!
As for you, Rupert, I’m glad you like “getting caught in the rain” because those piña coladas are going to rain calories and Weight Watchers points down on your unhealthy ass!
Anyway, frozen pina coladas may be Puerto Rico’s national drink, but they can be more like Hurricana Irma hitting your Weight Watchers points if you aren’t careful.
Pina coladas combine rum, creme of coconut, and pineapple juice for a sweet treat high in sugar and fat. If you have “one for each hand,” you can double the 400-600 calories in each. Also, I hope you like fruit, because you might not have any SmartPoints left over after indulging in a couple frozen daiquiris.
All daquiris are sweet and alcoholic which makes them high in calories and carbs, and a natural enemy of Weight Watchers (reviews), and most diets.
If you’re craving a pina colada, try coconut water and rum on the rocks with a splash of pineapple juice instead.
With a Long Island Iced Tea, rum, vodka, gin, tequila, triple sec, sour mix, and cola come together like Voltron (or, perhaps, the “A-Team”) into a pint glass to attack your blood sugar levels (and hips) with 425 calories. Long Island Iced Teas are super-sweet, which is a big red flag for any diet-friendly drink.
There’s just no way to make a real Long Island Iced tea acceptable for diets like Nutrisystem, as they ask you to only have 1-2 alcoholic drinks per week., and an L.I.T would obviously wreak havoc on your blood sugar levels. If you’re ordering a Long Island Iced Tea, at least make sure it’s made with fresh ingredients instead of standard sour-mix.
4.) Zombie (12+ SmartPoints)
The zombie, or “skull puncher,” was originally concocted to help people stop thinking so much, and just chill out. However, if you’re on a diet and order a Zombie, you might already be in a thoughtless, half-dead state.
Most zombie recipes call for 3 types of rum totaling over a double-shot (3oz) of alcohol. Most zombie recipes also calls for absinthe, which I believe killed more French people than Robespierre in the 19th Century. By the time this walking dead cocktail is complete, you’ve got a sweet drink with about 400 calories and 13 carbs.
Some bartenders even light the rum floater on the top of this drink on fire. Well, that’s ironic, because you’ll have to burn a lot of calories to get a Zombie out of your system!
5.) Large Margarita (10-12 SmartPoints)
Salty and sweet together with Tequila in one over-sized glass or fishbowl? Yum, how could that be bad for your diet? Assuming a large margarita is twice as big as a small one, you could be looking at twice the 350 calories! The fishbowl variety can go up to 32 oz., so please don’t drink one or you’ll be looking at 32+ Weight Watchers points! (Do people drink out of fishbowls in other countries, or is that an American innovation?)
Actually, the worst part about Margaritas is that you rarely drink just one, and will probably devour a bowl of tortilla chips or nachos in the process. (Why does alcohol make you hungry?) The high salt and sugar content means that if you have a couple margaritas, you’re likely to end up dehydrated with a headache.
There’s nothing wrong with a single, regular-sized margarita without salt, though. Just make sure it’s made with real agave syrup and fresh lime instead of the usual industrial-strength sour-mix you’ll get at most bars.
I love the Big Lebowski, and “The Dude” famously loved his White Russians. I hope he wasn’t on a diet or lactose-intolerant, as White Russians mix vodka and Kahlua with Whole milk or, at worst, heavy cream (Ugh!) for up to 500 calories and a load of saturated fat.
So, once again you’re combining sweet with creamy, which are both no-no’s on a diet. A White Russian will cost you about 9 SmartPoints.
Although they’re a favorite on Sex and the City, Cosmo’s aren’t very diet-friendly. Even though they look small, pink, and friendly, they can pack 300 calories and 7g carbs each. The sugar from the cranberry juice isn’t helpful, and confirms that sweet drinks are usually bad for a diet.
On a Diet, Diabetic, or Counting WW Points? Tip: Avoid Sweet or Creamy Drinks!
You’ll notice a common theme on this list of worst drinks for Weight Watchers: the drinks are all sweet. If you are counting points, avoid any drinks that are sweet and/or creamy in bars and restaurants, and anything made with ice cream or with the word “slushie” in it. (God forbid!)
If you’re drinking at home, stay away from liqueurs, and avoid any sweet or heavy wines and beers. Dry wines and light beers are a good choice for the occasional alcoholic drink, and a simple vodka and soda with a lemon or lime makes for a Weight Watchers or diet-friendly alternative to sweet and fancy options.
Does wine really make you fat? Wine. Many of us love it, some people swear by it, but it definitely comes with a mixed bag of reviews when it comes to the question of its health benefits and whether or not its responsible for your trousers getting a little bit tighter. In the interest of being all informative, here’s some interesting info we found out about wine which can help you beat the bloat when it comes to having a cheeky glass or two.
Why Does Wine Make you Gain Weight?
Whether we like it or not, wine is alcohol and alcohol is known to cause havoc with our metabolism. Though there is no fat in wine, when we drink alcohol, our bodies try their hardest to metabolize it, use its energy and get rid of it. Unfortunately for us, this means that when you start having a few nibbles with your vino (cheese is usually a fatty culprit), your body will not process any of the food you’ve eaten until its broken down and used the energy in the alcohol.
It has also been reported that after drinking alcohol we can eat up to 30% more food than we normally would. So, we need to be a little more vigilant before going in for that extra serving of fries or dinner rolls.
Wine Has No Nutritional Label, So Check the “ABV”
Because wine doesn’t come with a nutritional label, it’s hard to tell exactly how many carbs and calories are in a glass. The best way to estimate is by looking at the “ABV,” or alcohol by volume on the label or back of the bottle.
Generally the higher the alcohol content of the wine, the more carbs and calories.
Pure alcohol has 7 calories per gram but contains no carbs, which have 4 calories per gram. This means that alcohol is about twice as fattening as carbs, and a wine with a lower alcohol content will have fewer calories. For this reason aim for an ABV of about 10-12% if you want to consume fewer calories.
Dry wines that usually have a higher alcohol content include Zinfandel, Amarone, and Shiraz.
Tip: Sweet Wine Has More Calories Than Dry Wine
The amount of alcohol is important in estimating calories, but so is the sweetness. As a rule, sweeter wines have more sugar which means more calories and carbs. That means sweet sparkling wines and Champagne should be avoided, as they typically can have about 175 calories per glass.
If you are looking to celebrate with some bubbly, look for brut nature varieties of Champagne, sparkling wine, and Cava (Spanish version of Champagne.)
Even though a bottle of wine doesn’t give you calories and carbs, we can make some estimates based on the “varietal,” or kind of wine.
White Wine: Calories Per (5 oz.) Glass
Chablis: 110 calories
Chardonnay: 120 calories
Pinot Grigio: 110 calories
Reisling: 115 calories
White Zinfandel: 110 calories
Red Wine: Calories Per (5 oz.) Glass
Burgundy: 125 calories
Cabernet Sauvignon: 125 calories
Merlot: 125 calories
Moscato: 130 calories
Sangria: 145 calories
Pinot Noir: 125 Calories
Zinfandel (Red): 125 calories
Red Wine Has (Slightly) More Calories Than White
White wine and red wine typically have a similar caloric value. Though red wine tends to have more calories than white wine, as red usually contains more alcohol than white.
The typical number of calories in a 5 oz (150 ml) glass of wine is about 120-125, and a glass of wine will cost you 5 WW SmartPoints. Although red wine generally has more calories, take a look at the alcohol content (ABV) to determine whether that number is higher of lower. A dry wine with an ABV of only 9 will have about 102 calories per glass, while a sweet wine with an ABV of 14 will have about 142 calories.
As you can see, both red and white wines have about 120 calories per glass. Also. even though some types of wine have slightly more calories, they still have fewer calories than an average glass of beer which contains about 155 calories.
White Wine: Carbs Per (5 oz.) Glass:
Chablis: 3.4 g carbs
Chardonnay: 3.3 g carbs
Pinot Grigio: 3.3 g carbs
Reisling: 5.6 g carbs (sweet!)
Sauvignon Blanc: 3.1 g carbs
White Zinfandel: 4.2 g carbs
Red Wine: Carbs Per (5 oz.) Glass:
Burgundy: 5.5g carbs
Merlot: 3.6 g carbs
Moscato: 6-8 g carbs (sweet!)
Cabernet Sauvignon: 3.8 g carbs
Pinot Noir: 3.3 g carbs
Shiraz / Syrah: 3.8 g carbs
Sweet Wines Have More Carbs Than Dry Wine
Sweet wine has more carbs because of the higher sugar content. Still, it’s relatively low in carbs compared to other alcoholic drinks like beer and cocktails. In fact, an average light beer has about 7 carbs, so as a rule wine is lower in carbs than beer.
Tip for Fewer Calories & Carbs: Choose Wines from Europe
Wines from France, Italy, and Germany tend to have less alcohol than wines grown in warmer climates. That’s because a higher climate increases the sugar content of grapes, leading to a higher alcohol content in the wine.
These European countries are also stricter with regulating alcohol content, so you’re less likely to find wines with high ABV.
Weight Gain from Drinking Wine Likely Caused By Increased Appetite
It’s probably not worth spending more for exotic kinds of wine that save you a carb or 20 calories. Instead, know that drinking wine can lead to weight gain because it makes you feel hungry, and you’re likely to end up snacking.
So, how do you curb these “wine munchies?” Try eating a protein before drinking wine. Think mixed nuts or maybe some hummus with veggies. Having some protein in your belly will make you feel more full when you’re drinking wine.
Also, be sure to drink enough water, as it will rehydrate you and help flush the alcohol through your system.
So, in short, if you’re on a diet you should drink no more than one glass of wine per day, and be mindful of snacking while or after you drink. (They actually had a whole WW meeting to discuss why we get cravings, and alcohol was a big reason.)
Also, in recent years, there has been a plethora of new ‘diet’ wines launched on to the market. For example, weight watchers have their own brand of wine, Cense, which is grown in New Zealand and is just 85 calories per glass.
Though this is a great way to cut back, experts have criticized the overall quality of such wines. This is because in order to ditch the calories, something has to be cut out somewhere, right?
Producers either cut the sugar content or the alcohol content, which, overall has a detrimental result on the taste of the wine. They have been known add water (also known as ‘Jesus Units’) to these wine products to reduce the alcohol content, meaning you get a substandard quality of wine but for the same price that a normal bottle would cost you.
There is also another way to drop the calories on wine, but is used less often because it is complicated and time consuming. The technique of reverse osmosis can be used to reduce the alcohol content in the wine and thus reduce calories.
Overall, you can definitely choose to drink these wines, but the calorie deficit isn’t that great and more often than not, the health benefits you get from the ‘full-fat’ version are usually nonexistent. And, to be fair, for the sake of 35 calories, wouldn’t you just rather hit the treadmill for an extra couple of minutes?
A glass of wine has way less calories than a pint of beer. Also, relatively speaking, anything can make you fat, especially if you’re consuming excessively. Wine won’t make you fat if you drink in moderation as part of a healthy and balanced lifestyle.
Also Consider the Health Benefits of Drinking Wine!
As mentioned above, wine can have many health benefits, which you can usually only benefit from if you are drinking the real product (i.e. no calorie cutting wine).
It’s been reported that women that tend to be light drinkers, i.e. don’t binge, but have the occasional glass or two with dinner, actually have a healthier BMI over long periods of time in comparison to those who either binge drink or try to go the teetotal route.
Wine is also bursting with antioxidants, and it’s not just red wine, white wine is actually known to have equal if not higher amounts of antioxidants than red wine. These antioxidants can even help you reduce your chances of getting cancer, according to a study carried out at Harvard.
Wine is also great for the immune system and is perfect for warding off infections. This doesn’t mean we can drink gallons though, moderation is key or the opposite effect can happen. Wine has also been proven to reduce the risk of heart disease and of strokes and can even lower your Cholesterol levels. Cognitive function has also been known to increase from just a single glass of wine and can prevent brain neurons dying, reducing dementia rates.
So, what do you think? Does wine really make you fat? As part of a balanced lifestyle, we think not, the health benefits are overwhelming and as long as you aren’t binging and exercising regularly, wine can be the perfect accompaniment to your evening meal.
At about 120 calories and 4g or carbs, a few glasses of wine a week won’t make you fat. If you are on a diet, know that white wine has slightly fewer calories, and be mindful that a higher alcohol content equals more calories.
Probably the most important thing to remember is that it’s not the glass of wine that’s high in calories, it’s the food you’re snacking on while you drink!
How to drink more water during the day: While diets and weight loss plans may vary, they all can agree on a few basic truths. One of these is the indisputable benefit of drinking lots of water during the day. Nutrisystem asks you to drink 8 (8 ounce) cups of water per day, and Weight Watchers recommends 6+ cups.
Trying to lose weight? A recent study in the Annals of Family Medicine concluded that obese adults are more likely to get dehydrated, and should be drinking 10 cups of water each day! So, how do you remember to drink all those cups of H2O each day? It shouldn’t feel like a chore, so here are some hacks to help:
7 Ways to Drink More Water Each Day:
1.) Drink a Cup of Water Before Your Morning Coffee
While most people think that caffeine dehydrates you, it apparently doesn’t. Still, coffee isn’t great for hydrating you, so you should get a cup of water in your system before your morning cup of coffee. In one study, dieters who drank two 8-ounce glasses of water before meals, including breakfast, lost 36 percent more weight than those who didn’t.
2.) Set Hourly Alarms on Your Phone
Pick a good, non-jarring alarm chime or music to gently remind you that it’s time to drink more water. This is especially helpful if you have a desk job, as time flies when you’re having fun! Hey, why not use the sound of running water or a watery song “Same as It Ever Was” by the Talking Heads:
“Letting the days go by, let the water hold me down, Letting the days go by, water flowing underground, Into the blue again, after the money’s gone. Once in a lifetime, water flowing underground…”
Ok, ringtones can be annoying, so maybe pick something soothing that you won’t mind hearing 8 times a day!
3.) The Arm Band Reminder
Start the day with 8 strings on your wrist. Every time you finish a cup of water, take one off and put it in your pocket. This is a good low-tech reminder, and if you’re creative, you can probably think of similar systems.
4.) Don’t forget Ice or Fruit
A cup of water with ice or infused with fruit is more appealing than a glass of room-temperature water. Drinking water shouldn’t feel like taking medicine, so add some ice or fruit to make your water more refreshing and enjoyable.
5.) Write the Hours on Your Water Bottle
Add hash marks to your water bottle with a sharpie with each hour. Depending on how big your water bottle is, you might get 3-4 hours on there. If you’re aiming to drink a cup of water every two hours, that means you can mark 4 hours on a 24 ounce water bottle. (6 ounces per hour)
6.) Use a fun straw
If you’re not using a water bottle, It can be fun to add a straw to your glass. I recommend a reusable straw, as disposing of plastic straws is bad for the environment.
7.) “Eat Your Water” in Fruits and Vegetables
Foods like watermelon, cantaloupe, berries, bananas, and cucumber are rich in H2O. It’s a good habit to snack on fruits and veggies (instead of chips or unhealthy snacks) and eating fruit has even been proven to make you happier!
Drink 8 (8 Ounce) Cups of Water Per Day
Ok, start thinking about how you can fit those 8 cups of water into your daily routine. You’ll notice health benefits like: more energy, better weight loss results, improved skin complexion, and a stronger immune system (you’ll get sick less!) and many more.
Probiotics are microorganisms which can be found in select foods and supplements. They carry a number of health benefits. Not only can they break down fiber and foster the growth of important vitamins, they can also help to burn away calories.
But what foods are naturally highest in probiotics?
Here are the top 10 foods and dietary supplements containing probiotics for weight loss.
The Best Probiotic Foods for Weight Loss
One of the tastiest foods you can eat with probiotics for weight loss is kefir. Kefir is a yogurt-like liquid that you can enjoy directly from a bottle. Best of all, it’s extremely rich in probiotics.
It’s made out of a combination of milk and kefir grain, and has been proven to fight against lactose. This makes it a terrific option for those who are lactose intolerant.
This creamy drink not only helps to stave off a grumpy stomach. It also helps to strengthen the immune system and aid in weight loss.
2. Dark Chocolate:
You may or may not know this, but chocolate is a fermented food. Because of this, it’s absolutely loaded with probiotics.
Dark chocolate in particular offers tons of benefits. These include aiding in digestion, balancing stomach bacteria, and strengthening the immune system.
All of these benefits together result in a faster metabolism, resulting in increased fat burning.
For the best results, try to find a chocolate that is made of 70% cacao or higher. But remember to eat within your means. Everything in moderation, as they say.
One of the most popular health foods on the market – and for good reason – is yogurt. Yogurt is not only filled with beneficial probiotics, but with tons of protein as well.
Because of this, yogurt is great not only for balancing gut bacteria and aiding the digestive system, but also for gaining muscle.
Two of the keys to eradicating fat are speeding up your metabolism and replacing said fat with muscle. Yogurt has got you covered on both fronts. Remember, the healthiest yogurt is greek yogurt!
A good vegetable with probiotics for weight loss is the pickle. But it should be noted that not all pickles contain probiotics. Only pickles which have not been pasteurized will provide the benefits consistent with probiotics.
Pickles help aid in weight loss not just through beneficial probiotics, but because they’re exceedingly low in calories.
If you’re looking to eat a healthy snack, a cup full of sliced pickles would be a great option. There are only 17 calories in a cup of dill pickles.
*Did you know: Most fruits and vegetables have a WW PointsPlus value of zero!
Natto is a traditional Japanese food which consists of soybeans, soy sauce, and a number of other sauces. It’s fermented with Bacillus subtili. This is a bacteria which staves off inflammation and regulates gut health.
This food works terrifically as a side dish to supplement other foods, and as a bonus contains CoQ10.
Apart from regulating gut health and fighting off inflammation, it also works to produce healthier, smoother, and shinier skin.
If you’re a vegan, you’ll be very well served by tempeh. This food works well as a substitute for meats. It possesses a similar taste and packs loads of protein.
Tempeh is a soy-based food which is fermented in yeast. This gives it top-notch probiotic benefits that help to ease the stomach, regulate the metabolism, and boost the immune system.
Instead of opting for pancakes and bacon, why not opt for pancakes and tempeh? Cover it in any sauce you wish to get the exact taste you’re looking for.
7. Sourdough Bread:
Seeking a bread that’s loaded with probiotics for weight loss? If so, you need to consider sourdough bread. Sourdough bread is made by using yeast to break down the sugar and gluten in wheat.
The result, of course, is a probiotic-laden food product.
Because sourdough bread is loaded with probiotics, it’s very easy to digest. The bacteria in the bread works to balance out the metabolism. This helps to regulate your overall gut health.
When gut health is regulated, and the metabolism is balanced, it’s much easier to burn calories.
8. Cottage Cheese:
Almost every natural dairy product known to man is filled with probiotics.
However, of the most probiotic-heavy dairy products is cottage cheese. Now, not all cottage cheeses are manufactured with probiotics — but there many probiotic versions available.
These cheeses offer benefits in the ways of digestive regulation, muscle building, and proper probiotic absorption. In essence, they help your body to work at maximum efficiency.
Of course, like with all foods, you should eat cottage cheese in moderation. Too much will cause bloating.
9. Apple Cider Vinegar:
Apple cider vinegar works terrifically both by itself and as a supplement. You can either drink it on its own throughout the day, or you can add it to your tea for an enhanced taste.
This substance packs tons of probiotics for weight loss. It helps to regulate the metabolism and promote fat burning.
In addition to this, it regulates the blood pressure, lowers cholesterol, and staves off diabetes.
So, instead of downing pop throughout the day, switch to apple cider vinegar.
Miso is a Japenese seasoning which is used on everything from miso soup, to meats, and more. It’s derived from soybeans, meaning that it’s rich in healthy bacteria.
These healthy bacteria offer tons of benefits, including digestive regulation, a boost to your immune system, and a faster metabolism.
In addition to this, miso contains complete proteins. These are proteins which contain all 9 essential amino acids. When working together, these proteins promote muscle growth and fat loss.
Looking for Weight Loss Tips?
If you’re looking for tips or diet plans that will aid you in losing weight, our team at Mighty Diets has you covered.
We’ve got tons of blog posts about healthy foods to eat, sufficient diet plans to follow, and much more. We also have some great money-saving coupons for diets like Nutrisytem and Weight Watchers Online, plus coupons for vitamins and supplements (including probiotics!) from top stores like Vitacost.com.
When it comes to hypnosis, the reference that many people have is a stage performer who entertains an audience by making his volunteer subjects quack like a duck or do silly things like hop around the stage on one foot.
While this type of show can be fun to watch, it often misleads people into thinking that hypnosis is similar to the magic that stage magicians do. Therapeutic hypnosis can produce what some may view as magical results, but it takes a whole lot more than sleight of hand to do so.
Hypnotherapy basically involves undergoing counseling sessions along with hypnosis to achieve the goal of altering specific behaviors. Some of the most common reasons that people seek hypnotherapy treatments for are to quit smoking, to relieve anxiety around doing a particular activity such as going to the dentist or taking a test and to lose weight.
“Our thoughts become reality” – Check out the video above!
Hypnotherapists are trained counselors who use hypnosis to put clients into a deep state of relaxation, while creating in them a heightened mental awareness. It is from this state that a person is more apt to absorb suggestions for changing their behavior.
Hypnotherapy works on redirecting the subconscious mind to accept ideas that the conscious mind might normally block out with constant judging, analyzing and bargaining.
In the case of weight loss, a person may, after hypnosis, have a much easier time saying no to junk foods and consistently making healthier choices.
Using hypnotherapy to achieve weight loss is no different than starting a diet. The biggest indicator of your success will be your level of commitment to the process and your follow-through actions outside of your sessions.
Hypnotic suggestions will make follow-through easier, but there is no magic at work here. Although the subconscious conditioning may result in strong urges to exercise regularly or drink lots of water, you still have free will and can choose to ignore the instincts.
That being said, you should expect results, again, as you would with any diet. In the beginning, it may feel like slow going but if you’re consistently keeping up with appointments and responding to the subconscious programming, you’ll soon begin to notice some progress.
Most hypnotherapists ask for at least a six-week commitment, as that is about the minimum amount of time before the changes in a client’s behavior starts to produce the desired results.
The longer answer is that stage hypnotists have promoted the idea of hypnosis as “mind control,” where someone else has the power to make a person do things they don’t want to do. This idea, however, is extremely off-base. If anything, hypnotherapy is the opposite of someone controlling your mind.
Therapeutic hypnosis allows you to shut down all the day to day chatter of your conscious mind and put hyperfocus on things that, deep down, you really want, such as losing weight.
Instead of just relying on your willpower to avoid eating that enormous brownie, with hypnotic suggestions supporting your thoughts, you can count on your very own powerful subconscious mind to help you stick to your guns.
Ultimately, hypnotherapy has been touted as a safe, effective way to make positive life changes that, naturally become habits. Under the proper guidance, therapeutic hypnosis can provide much longer lasting results than you might normally be able to achieve your own.
Here’s how many calories you have to burn to lose a pound of fat: In 1958 Dr. Max Washnofsky wrote a paper published in the American Journal of Clinical Nutrition stating that a pound of body weight is equal to 3500 calories. While this is a correct estimate in a lab, (imagine a hunk of fat over a Bunson burner)it is not so in the human body which is a complex system.
The reduction or burning of 3500 calories might be accurate for each of the first few pounds you lose, but after that it’s a little more complicated.
That’s because the actual number of calories that you need to burn to lose a pound of fat depends on a number of variables including: your metabolism, amount of exercise, and your diet. (carbs, fats, proteins)
That means the idea that by eating 3500 fewer calories you will lose a pound of weight is largely a myth.
Why You Have to Burn 3500+ Calories to Lose a Pound
Popular health websites will tell you that because there are 3500 calories in a pound of fat, each pound of weight loss is just simple math.
For instance, they will claim that reducing your caloric intake by 500 calories each day, you’ll lose a pound after one week. (500 x 7 = 3500)
That’s pretty accurate during your first week, but increasingly less accurate as time goes on.
Here’s the important thing to understand: your body is good at adapting to change. As you reduce the number of calories you intake each day, your body starts to make adjustments to work with what it’s given.
That means if you are starting a diet, the number of calories you need to burn (or cut out from your diet) each day to lose one pound is very different on day 1 compared to day 300.
Really? That’s kind of frustrating!
It May Require Burning Up to 7000 Calories to Lose a Pound of Fat!
How many calories to lose a pound?
After you start a diet, your body begins to adapt to your lower daily caloric intake in a process called, “metabolic adaptation.” That means that while on day one of your diet it may require that you burn (or not eat) 3500 calories to lose a pound, but on day 300 it will be about twice that. This means that after being on a diet for a year, you’ll have to burn about 7000 calories to lose a pound!
That’s why when you set a goal weight and begin a diet, the first pounds are easier to lose than the last ones. In a way, it’s a lot like running a long-distance race, like a 10k. That first kilometer isn’t so bad, but last one is a lot harder!
It’s why long-term weight loss is hard, and also why few people are able to lose weight after being on a diet for a year.
OK, How Many Calories Do You Need to Burn / Restrict for Each Pound of Weight Loss?
Since burning 3500 calories does not usually result in a pound of weight loss, how do you determine how many calories you have to burn or restrict to lose a pound of fat?
While the 3500 calories number is pretty accurate during your first week of weight loss, there are better ways to estimate how many calories you need to burn to lose a pound in subsequent weeks. We recommend using the Body Weight Planner from the National Institutes of Health.
It will give you a much more accurate estimate based on weight, gender, age, height, and daily activity level.
It also allows you to set a goal weight and on what date you’d like to achieve that goal. From that information, it will give you a number of calories per day that you should eat to reach your weight loss goal.
For me, a tall, active, 41 year old man, I got these results:
My calories / weight loss goal
So, in my case losing a pound a week over the course of 6 months (24 pound weight loss goal) meant a reduction of 900 calories per day, or 6300 calories in a week. Very different than the widely reported “3500 calories to lose a pound of fat” myth.
Of course, if you are a shorter woman of a different age, your daily calorie goal for weight loss will be different. So, if you’re wondering, “how many calories do i have to burn to lose 5 pounds a week,” the answer is, “it depends.” The actual number of calories you’ll need to burn or restrict from your diet to lose each pound will vary based on factors including your height, weight, gender, and activity level.
That’s why most diets, both free and commercial, (like Weight Watchers and Nutrisystem) don’t use calories to measure or predict weight loss. It’s also why they include apps or use a point system that give you a more accurate idea of the weight you can expect to lose through burning or reducing calories.
You should also consider that figures of how many calories you burn per hour during exercise can vary widely. For instance, a 125 pound woman on a stair-stepper for an hour might burn 360 calories, while a 185 pound man burns 535. That’s a big difference!
The Number of Calories You Need to Burn to Lose Pounds Isn’t Simple Math
“A pint’s a pound, the world around” – Popular saying (But losing a pound of fat is more complicated!)
Well, as you can see, there’s no one answer to the question of how many calories you need to burn or omit from your diet to lose pounds. Sure, that first pound may be the popular number of “3500 calories,” but it’s misleading because no one has a weight loss goal of one pound!
Why put a mirror on your refrigerator? When you feel like you are being watched (even by yourself) you behave better. So, why not put a mirror in your kitchen to be your own policeman. Or, print out our free “weight loss propaganda poster“ below to stop those late-night snacks.
When we are being watched, we behave better
When we feel that we are being watched, we’re more likely to show greater levels of self-control and act in a more honest way.
In fact, research shows that just putting a poster of large eyes next to a bicycle rack can cut theft by more than half!
The same feeling of being watched can help you lose weight, too. How? When people see themselves in a mirror, they are more self-conscious, and make better decisions about what they eat.
Moringa health benefits: “Moringa!” It sounds like it could be Sheldon’s newest tagline on “The Big Bang Theory,” or maybe the stage name of an up-and-coming pop star. But nope – it’s the newest buzzworthy word that’s making waves in the world of healthy eating and diet.
So what exactly is moringa?
Moringa is a plant that’s jam-packed with so many nutrients, it puts kale to shame, and it’s poised to be 2017’s newest superstar veggie superfood. Researchers discovered that moringa is overflowing with vitamin A, B, and C, has unusually high calcium content, and is brimming with iron.
You can pluck this nutrient-rich jewel right off a drumstick tree, also known as Moringa oleifera if you’re into all that scientific, technical stuff. So where on earth are you going to find a drumstick tree? Pack your bags and get your plane ticket – you’re heading to Africa (or Asia if you like).
The hub of moringa’s biodiversity can be found in the Horn of Africa, which is a region that includes Ethiopia, Kenya, and Somalia. However, you can also find other species thriving in the Himalaya’s foothills.
But while moringa was once living in quietude and peace among its African and Asian natives, it’s now become the talk of the town among American health nuts.
The West is trying their darnedest to get their hands on this foreign leafy green and want to place it smack dab in the middle of our car-zooming, skyscraper-towering cities.
Is Moringa the new kale?
With 28-year-old Lisa Curtis at the helm, San Francisco-based food start-up Kuli Kuli raised a cool $4.25 million from investors to get moringa to become more accessible in grocery stores because, well, how many of you have come across moringa leaves at your local market?
My point exactly.
Curtis is on a mission to bring this protein-packed plant to more American plates. Whole Foods and other health food locations are already shelving Kuli Kuli’s products. The company has sold $1 million worth of moringa products within the first half of 2016. Cha-ching!
“We’re hoping moringa becomes the new kale,” Curtis told The New Yorker. According to the Kuli Kuli website, moringa outperforms kale two-fold in protein, four-fold in calcium, six-fold in iron, and a whopping 97-fold in vitamin B12.
Curtis inked sweet deals with farmers from West Africa, the Caribbean, and South America to acquire their moringa harvests in order to shove kale out of the way and crown moringa as the new superfood trend among diet-conscious Americans.
Moringa & Weight Loss
Where do we even start? There’s a reason why some call moringa “weight watchers dream” – drumstick leaves can help to hinder those pesky cravings that cause many to overeat. Yay for weight loss!
It’s also heralded as a powerful anti-aging agent, helps to improve sleep, and stabilizes blood sugar and blood pressure, according to Christopher Calapai, a New York-based osteopath. Researchers have also found that moringa leaves have powerful anti-inflammatory and anti-diabetic properties.
What Does Moringa Taste Like?
A book entitled “Lost Crops of Africa: Volume II” notes that moringa leaves can be compared to asparagus in taste.
But if you ask The New Yorker, on the other hand, they’ll tell you moringa leaves give off a “bold, peppery” flavor, very similar to that of arugula, which might not be pleasant for many taste buds.
However, you don’t have to yank the leaves right off the tree and start chewing. There are ways you can incorporate ‘em into your diet to make moringa more palatable.
If you don’t have a modicum of adventure, you can simply boil moringa leaves, eat ‘em, and call it a day. But here’s a better idea: you can find fun, interesting ways to experiment with this exotic leafy green.
Kuli Kuli: As aforementioned, the promising food start-up has recently introduced moringa-infused products to the U.S. so, if you’re a little shy, you can ease your way into this rising superfood star. This includes powders, teas, green energy shots, and bars.
Sambar: India has been slurping moringa leaves and all of its nutritional goodness in a recipe known as ” sambhar.” It’s a lentil stew that is spiced with turmeric, red chili powder, tamarind, a slew of other yummy goodies, and of course, moringa leaves.
Omelets: Start off your day with a healthy helping of eggs, taken up a notch with a zap of moringa leaves to awaken your palette.
Cake: You have to wonder – who was the experimental madman who thought it was a great idea to add moringa to a cake? But we thank him or her nonetheless for giving us the opportunity to satisfy our sweet tooth while simultaneously savoring a bit of moringa.
While you can indulge on many more cooked moringa-infused dishes, some say it’s best to eat moringa leaves raw so that you’re eating it as its peak level of nutrient retention – if you dare!
Moringa for your health
Whether you’re seeking to ameliorate your diabetic symptoms, curb your appetite, or shave a few years off your perceived age, you really can’t go wrong with moringa leaves. Plucked right out of what many call to be a “miracle tree,” moringa is a health treasure for dieters everywhere – if you can ever get your hands on one.
People eat more after drinking alcohol – It was all going so well. You’d been sensible, had a grilled chicken breast with rice for dinner, headed out to the gym, but then… the worst happened. The moment you sipped that first glass of wine, you knew it was game over.
When you’re on a diet or merely just trying to live a healthier lifestyle, there’s one itsy, bitsy little thing that can be your worst enemy; alcohol. Once you’ve had your first tipple, your mind switches directly into ‘hunger’ mode and all you can think about is when or how you’re going to get to eat. Don’t worry, we’ve all been there.
Overeating after you’ve had a drink or three is nothing particularly new. We live in a world where you can basically get anything you want anytime that you want it. Grabbing a takeout after a night out is something of a ritual for many of us. We can’t explain it; it’s just what we do. Of course, this habit can be as much down to our culture as anything else. Getting the munchies and then eating everything in sight is what we think of as normal these days.
Drinking alcohol also makes mice eat more!
But wait, what if there’s more to it than that? According to the results of a recent scientific study, there could be a deeper-seated reason that we reach for a burrito after having a few glasses of wine. So, what on earth’s the deal? Well, the study looked at what happens to mice when they are inebriated (aka, drunk!). The findings were quite surprising. After being subject to three-straight days of drinking (being fed alcohol), the mice tended to eat much more than the control group.
“Our data suggest that alcohol sustains fundamental appetite signals, (and does) not just disinhibit their behavioral manifestation,” explained Denis Burdako, who led the study. “The core idea here is that alcohol triggers our hunger. While before now, you may have assumed that we’re conditioned to think we want food when we’re drunk, that’s unlikely the case. You’re not imagining it; if we’re to believe the findings of this study, the hungry feeling we get comes directly from our brains.”
Blame it on the Agrp Neurons
(Wasn’t there a Milli Vanilli song with that same title?) In short, Agrp neurons, which are responsible for promoting hunger, are activated by alcohol. So, according to this particular study, that means “that the alcohol-associated activity of Agrp neurons… is the critical step in alcohol-induced overeating”. When you drink, the alcohol content sends a signal to your brain to activate these neurons. So, a false signal goes through your mind telling you that you are, indeed, starving. That explains when you end up eating a whole lot after you’ve been on a night out.
What’s more, it’s worth pointing out that it really does not matter how much you eat before you head on your night out. (Many of us are under the impression that eating before you hit the town will curb your hunger later!) That is simply not the case. How full your stomach is has absolutely nothing to do with this phenomenon since everything happens in your brain. The sad news is that means that you could end up significantly overeating when you’ve got a little tipsy. Whoops.
Cut back on alcohol and you’ll eat less
So, what should you do? Just about every diet or weight loss program including big names like Weight Watchers Online (get coupons) and Nutrisystem (get coupons) warn against drinking excessive alcohol, so it’s no secret that alcohol is an enemy of successful weight loss.
Well, cutting out alcohol altogether is one option. After all, it’s packed full of empty calories and is, frankly, no good for your health. If you can’t quite manage to go that extreme, simply cutting back a little may be the way forward. Simply drinking a little less could help you combat overeating and a whole load of other health issues. Also, skip the bread before dinner, as that makes you eat more too!