Month: January 2016

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Sweat

Argan Oil And Its Miraculous Beauty Benefits

It seems like every other week there’s a new oil being talked about that will give you the glowing skin and healthy hair you want. While some of these oils fade into the background once their claims fall flat, argan oil has maintained its popularity. There’s a reason for that: It actually works!

I decided to give it a try by first using it on my hair, and I was blown away by how effective it was. It’s lightweight, so it’s great for a variety of beauty needs without leaving you looking oily or weighing your hairstyle down.

I’ve used it from head and toe and always have a bottle on hand. I’ve also discovered that it’s an ingredient in many of the beauty products I already use.

What Is Argan Oil?

Argan oil comes from argan trees in the Souss region of southern Morocco. The nut inside the fruit of these trees contains the oil that’s been used for generations to heal and moisturize hair and skin.

It’s full of vitamin A, vitamin E, omega-6 fatty acids, and antioxidants. This means it’s an all-natural, multipurpose oil that’s great for anti-aging, healing skin, and keeping hair and skin hydrated.

Exfoliate And Moisturize

Here’s a great, inexpensive DIY recipe that I use to get smooth skin in the shower:

Add a few drops of argan oil to a tablespoon of brown sugar to exfoliate and moisturize dry skin. You can even use it on your face (if you have sensitive skin, do a patch test first). Rub it on dry, flaky spots for 20-30 seconds to exfoliate, then use a washcloth to rinse it off your skin. You’ll immediately notice that your skin is smoother, softer, and well-hydrated.

Moisturize All Night

It only takes a few drops of the oil to serve as your nightly moisturizer. I’ve found it absorbs quickly and doesn’t leave any greasy residue on my skin or pillowcase. Sometimes I add a single drop of argan oil to my favorite nighttime moisturizer. Either method works well.

Heal And Treat Acne

Argan oil is not just for dry skin!

Many acne products on the market contain skin-drying ingredients. I realized that while I was tackling blemishes, I was creating another problem by causing dry, red skin. I wasn’t sure how an oil would help, but I was willing to try almost anything.

Now I rub a single drop over all my trouble areas at night. By morning, the redness is greatly reduced, and I’ve found that my pimples heal twice as fast. Argan oil doesn’t clog pores, so it won’t contribute to more blemishes.

I also use an argan oil toner before moisturizing. You can do this by boiling a bag of green tea in one cup of water and steeping for 10 minutes. Remove the bag and add two drops of tea tree oil and two drops of argan oil. It’s a great acne fighter and light moisturizer.

Smooth Stretch Marks

I hate stretch marks, but they seem to love me! Stretch marks become more pronounced with dry skin. By moisturizing them daily with argan oil, I’ve noticed that they appear lighter and less noticeable. There’s no lotion or potion that will remove stretch marks once they show up, but you can prevent them by keeping your skin hydrated. If you’re pregnant, start doing this early in your pregnancy to lessen the likelihood of the marks on your skin. It’s safe to use and improves skin elasticity.

Moisturize All Over

This works best if you’re using an all-natural body lotion with coconut, almond, or olive oil already in it. Just add a few drops of argan oil to your lotion and apply as usual. I couldn’t believe the difference and the light scent smelled wonderful.

I also rub a little extra on my heels. When I do a manicure, I rub a drop around my cuticles for healthier nails.

Deep Hair Conditioner

I’ve yet to find a conditioning treatment as simple as argan oil. I use a few drops after drying my hair to smooth frizz and make my hair super shiny.

Start with one drop and add more as needed until you discover how much your hair type requires. Thin hair will need less, and thicker hair may require more.

For extremely dry hair, try argan oil as an overnight treatment. Use a small amount and massage throughout your hair. Secure the hair under a shower cap and wash it the next morning.

Endless Uses

What I love most about argan oil is that its uses are seemingly endless. I’ve used it on my face, body, nails and hair and have seen the benefits. I’ll admit that a bottle isn’t as cheap as some other oils, but it lasts for several months, which makes it completely worthwhile for me. It’s a beauty treatment that only requires a drop or two at a time and it’s all-natural and cruelty-free!

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Wellbeing

How To Get Your Butt In Gear To Get Your Butt In Shape

In October, you said you’d do it in November. In November, you promised you’d do it in December. In December, you swore to yourself that come hell or high water, you’d start working out in January. Now it’s January, and you’re hiding under the covers hoping that your subconscious can convince your conscience that not keeping a promise to yourself…well, that ain’t so bad.

But your conscience knows better, and you know you need to heed its call. Follow my tips below and let me help you kick your own butt into gear (and save you months of therapy!)

1. Get a trainer

I know what you’re thinking: “Of course, if I hire a trainer I’ll get into shape!” But it’s more than just a trainer’s exercise expertise that can help you. It’s their ability to be your cheerleader! Everyone does everything better when someone encourages them with positive energy. That extra push can give you the courage and motivation to do what you need (and want) to do.

2. Drag your friend

Weight Watchers made an entire business model out of the theory of accountability, and you can use the same tool to be successful, for free. When you’re accountable to someone you’re more apt to keep workout dates and be healthier, because you’re doing it together.

3. Sign up for a race

Nowadays everyone and their mother (and father) is running some sort of a race, biking for a cure, or spinning for a charity. Having an event to prepare for will give you the discipline to get moving daily.

4. Look to your phone

There are so many cool new apps out there, from one to make sure you’re drinking the right amount of water to one that counts how many calories are burned when you make a casserole. Apps are fun and fresh and could be just what you need to get moving.

5. Go shopping

lululemon’s slogan, “Fake it til you make it,” has some merit. What they mean is, if you play the part, you can be the part. Go shopping and buy some hot new workout outfits that will psych you up to get out and exercise. If you dress like you’re a fitness guru, it may inspire you to become one!

6. Follow cool fitness peeps

Inspirational pictures, motivational quotes, and cool videos by cool people can help you. Their daily reminders can keep the motivation going when your body’s mojo is waning.

7. Get simple

Studies show that the simpler your fitness routine, the more apt you are to stick to it. So streamline your routine. Work out at home in your pajamas, make sure your gym isn’t too far from where you live or work, and don’t make your workout too hard and complicated. Sometimes it can make the difference between doing or ditching your workout.

8. Commit to only 10 minutes

Getting yourself to work out for a full hour may seem overwhelming, and studies show that it’s also unnecessary. Researchers revealed that 10-minute bursts of exercise throughout the day can be just as beneficial to your metabolism and health as a longer workout. Putting in only 10 minutes is doable, and quite often the 10 minutes will feel so good that you’ll end up doing more!

9. Get a dog

Nothing spells sneaky fitness like a Lab who wants to play! Active dogs require walks throughout the day, which can result in major calories burned (and up to a 2-pound weight loss per week!) Little does Fido know that he’s your secret personal trainer.

10. Write it down

Coaches use it. So do motivational gurus and people who are super successful in business. The act of writing down your long-term and short-term goals will help you to accomplish them and draw up a plan to do daily things to help achieve them. Remember…”small results.”

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Wellbeing

Consumerism Detox: 4 Ways To Buy Less By Doing More

I spent a large part of my young adult life wearing blinders. This wasn’t a conscious choice. I was responding to the strong influence of a culture that convinced me I needed to be part of the norm. Like most young adults, my main goal in life was to fit in and be liked, so I did what most people do. I compromised my gifts, ignored my intuition, played by the rules, and stayed safe.

Now that I’m older and have been through some eye-opening life challenges, the blinders have come off. I was in part unwillingly stripped of fantasy and false beliefs, but also consciously driven to see what had been hidden from my view for so long. Getting divorced and receiving a cancer diagnosis within the same year definitely jarred me out of my haze, but these life challenges also primed me for viewing life through a different lens. The blind faith that I had held for so long was eradicated by reality; once I saw the truth, there was no turning back. Sometimes I miss the illusions of life, but I also know that facing the truth of things has deepened my connection to everything–including myself.

You may be untouched by some of the life-changing experiences that knock off the blinders, but that doesn’t mean you can’t see what you’ve been missing anyway. You’re not alone in maintaining invisible belief systems that shape your perceptions and drive your choices. We all unconsciously inherit these beliefs from popular culture and through socialization. All of us unknowingly act against our core values, our own interests, and the interests of others to accommodate to the norm. It’s much easier to go along with the crowd than to forge a unique path all alone, but you pay a price for conformity both personally and globally.

The one area of life we remain most blind to is our habits of consumption and waste.

Food just appears on our grocery store shelves, we flush our toilets without a thought about where that waste goes, and we throw out heaps of trash without questioning where it will end up. This isn’t because we are cold-hearted or don’t care. We simply don’t inquire because we’ve been conditioned to believe that it’s not a problem or our concern. Change is hard for everyone, and self-induced change is even more difficult. Making a shift in your lifestyle choices may not seem like it would have an impact on the greater good, but it actually does, because your actions and behaviors have a ripple effect that spans the world.

You don’t have to make any changes today, but it’s important that you become aware and conscious of your own beliefs, values, and interests around how you live. It’s your human right and responsibility to know the truth behind what you consume and the impact your actions have on the world.

Here are four ways you can begin to shift from being a blind consumer to an aware consumer and ultimately change the world as we know it:

Explore where your food comes from.

It helps to “buy local,” but raising your awareness about how your food gets from its original state into your body is essential for your own health and the health of the world. Ask about the vegetables you buy, watch a video on how animals are raised and treated on factory farms, or simply look at the back of a package of food to see the ingredients and the process it took to get the product to you. Keep in mind that you’re spending your hard-earned money on the food that you’re depending on for your health. Make choices with that in mind.

Practice zero waste.

You can do this for a day or a week to get a sense of how much you personally consume and throw away. Challenge yourself to go for a period of time without producing any kind of waste. You’ll begin to notice how much unnecessary packaging you buy and how easily you use a product only to throw it away. We are an over-consuming culture, so getting a sense of your own personal contribution is a big step.

Ask yourself, “Do I need it?”

When you go to buy something over the next week ask yourself if it’s a want or a need. We often buy things because we feel we need them when actually we could easily live without them. I never thought I could live without eating meat before becoming a vegan, but I’ve been amazed at how unimportant it was for my diet and personal pleasure. You’re being sold things every day through multiple different mediums, so you have to think critically to get out from under the conditioning all around you.

Do other things.

The pull to purchase and consume is so ingrained in our psyches that we have to make an effort to become aware of the impulse before we can change it. Consumption can be an addiction, so behavior change can only happen if you reflect on your actions before you take them. There is a moment in time between the urge and the action that offers an opportunity to do something different. Take advantage of that moment by choosing a walk over shopping or reading instead of watching junk television. Redirecting your actions will help you form new habits that could potentially improve your well-being and that of the world.

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Wellbeing

A Breath Of Fresh Air For SAD Sufferers

Now that the holidays have come and gone, and the long, cold winter season has fully set in, it is not uncommon for feelings of sadness and depression to follow, even in people who are typically happy and content with their lives. Believe it or not, those feelings might not have anything to do with what’s going on in your personal life. Instead, they may be the result of seasonal affective disorder (SAD), a condition that affects three million people each year.
Researchers aren’t exactly sure what causes SAD, but they do know that it traditionally comes on during the winter months and is more likely to manifest itself in women than men. The condition also seems to have some connection with the sun, as the number of diagnosed cases increases the further you move away from the equator. During the winter months, those areas tend to have much shorter days, with less exposure to sunlight.
Symptoms of SAD include feeling tired, moody, and anxious, along with a general lack of interest in most activities. It can also bring on a growing sense of pessimism and boredom and a decreased sex drive. To make matters worse, SAD can also lead to a tendency toward oversleeping and overeating, with deep cravings for carbohydrates such as bread and pasta. This can ultimately lead to weight gain, which further fuels the feelings of depression and moodiness.
Treatment for SAD often includes light therapy, which uses a device called a light box to create artificial ultraviolet light that can help reset the body’s natural clock, in turn helping to improve your sleep and general mood. Some doctors will also prescribe antidepressants or other medications to alleviate the symptoms.
But there is a more natural way to combat seasonal affective disorder that has also proven to be very effective. Simply heading outside for some much-needed exposure to sunlight and fresh air has been shown to lessen the impact of SAD or help people avoid it altogether. It seems that the light of the sun, even on cloudy days, can go a long way toward making us feel much better.
In addition to getting more exposure to natural light, exercise can have positive benefits as well. Working out regularly helps us feel more energetic and burn calories, and has been shown to fight depression. Those are all qualities that are essential to staving off the effects of SAD.
If you find yourself feeling a bit moody and depressed this winter, it could be a result of seasonal affective disorder. Why not plan on including a few outdoor activities in your daily routine to help your condition? Something as simple as a short run in the morning or a daily walk during your lunch break could make all of the difference. Obviously, you’ll need to dress appropriately for the weather, but with the right clothes you’ll find that you’ll be plenty warm, especially once you get moving.
SAD is a real concern for millions of people, and it is definitely not something to take lightly. But fortunately the treatment is a simple one that can have dramatic effects. Go outside, get some exercise, and before you know it you’ll be feeling like your old self again.

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Sweat

What Women Need To Know About Heart Health

We associate certain health conditions with women. Breast cancer, chronic pain, and depression would all rank high on a list of prevalent female issues–but what about heart disease?

Most media sources tend to depict the classic heart attack victim as a man suddenly grabbing at his chest and collapsing to the floor. The heart-disease sufferer is also frequently male, usually overweight and underactive. However, women need to monitor their hearts as closely as the boys do. Let’s talk about why and how.

Heart disease is the #1 killer of women in the U.S. each year.

While breast cancer might be the “woman’s disease” with the most buzz, heart disease kills more women each year by a long shot. According to the Centers for Disease Control and Prevention (CDC), upwards of 290,000 will die of heart disease annually. That’s 1 in 4 female deaths. In contrast, we see around 40,000 breast cancer-related deaths per year.

Heart attack symptoms frequently look different in women.

Not only do women need to watch out for heart attacks, but they also need to realize how they manifest. More women than men see non-hallmark signs of the condition, such as uncomfortable pressure or fullness in the middle of the chest; discomfort in arms, back, neck, jaw, or abdomen; difficulty breathing, sometimes even in the absence of chest pain; and nausea and vomiting. Some women mistake their heart attack symptoms for the flu.

Emotions and stress can put you at risk for heart issues.

Heart attack and heart disease aren’t the only heart risks for women. Another? A condition called broken-heart syndrome, which happens when severe emotions trigger heart muscle failure (and it’s more common in ladies). While often temporary, the pain and symptoms mimic a heart attack, but there’s no artery blockage. Researchers are starting to identify risks; those who experience an attack often have higher blood pressure and nervous system issues.

You can do a lot to actively help your heart stay healthy, but here are the three major elements to focus on:

Exercise. Studies show that regular exercise is important protective and preventive care for your heart–so make sure you’re doing 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. If you jog, walk, bike, swim, or play recreational sports, try to make sure you break a sweat at least five times a week for 30 minutes.

Stress. Since emotions can trigger heart issues, researchers think relaxation techniques like meditation and yoga may counter life stress and be beneficial for the heart.

Diet. The new dietary guidelines have just dropped, and the focus as always is to reduce the risk of obesity and resulting chronic conditions like heart disease. Sugar is the new food sin; make sure refined sugars make up no more than 10 percent of your calories. Reduce the amount of red meat in your diet (aim for more lean meat and fish), and cut back on saturated fats, which are frequently found in beef, dairy, and fried foods (limit to just 5-6 percent of your total daily calories).

Both men and women need to take active steps to improve heart health. Nobody is immune. Mindfulness about key facets of well-being is the most important preventive measure you can take: so easy to understand and so commonly discussed, but so frequently ignored. Take care of your heart. Not doing so is costly.

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Nosh

How To Add Vitamin D To Your Diet Naturally

If you live in a region of the world where the sun doesn’t always shine, odds are that you’re not getting enough vitamin D. Even if the sun is shining where you live, you need to spend at least 15 minutes in the sun each day to get enough of this critical nutrient. African-Americans, others with dark skin, the elderly, and obese are also more prone to having a vitamin D deficiency.
It is estimated that 30-100 percent of Americans, depending on age and community living environments, are deficient in vitamin D. And more than half of all American children are vitamin D deficient.

How Much Vitamin D Do I Need?

According to the National Institutes of Health, the amount of vitamin D needed on a daily basis depends on age, and ranges anywhere from 400 IU to 800 IU. You can check out the chart they provide in more detail here.
Vitamin D is essential for bone health, cold prevention, fighting depression, and more. A vitamin D deficiency could increase the risk of osteoporosis, heart disease, some cancers, multiple sclerosis, and even the flu.
Brief exposure to the sun might be the easiest way to add a little vitamin D into your life, but this isn’t always realistic during the winter months.
Fortunately, there are a few other ways to add this critical nutrient to your diet. There aren’t a whole lot of food sources that contain vitamin D, but this short list will help keep you healthy when the sun isn’t shining.

Fatty Fish

Although fatty fish doesn’t sound very appetizing, it can be a great source of vitamin D. Look for salmon, herring, and sardines. Sockeye salmon is a good vitamin D source. Three ounces will provide your recommended daily intake.

Mushrooms

Not all mushrooms provide vitamin D, so look for certain types of mushrooms that are grown in ultraviolet light. Shiitake and Portobello mushrooms are varieties with high levels of vitamin D.

Eggs

Eat an egg and you’ll consume 41 IUs of vitamin D, which is 5-8 percent of the recommended daily amount, depending on your intake needs. It’s important to eat the entire egg, since vitamin D in an egg comes from its yolk. Use organic eggs when you can.

Cod Liver Oil

This option might not be the most appetizing, but it’s a surefire way to increase your vitamin D intake. One tablespoon of cod liver oil provides 1,300 IUs of vitamin C, which is about twice the recommended daily allowance.

Fortified Foods

It’s time to start reading those labels! Many foods are enriched with vitamin D, which means it’s been added. Look for orange juice, rice milk, yogurt, and cereals that have added vitamin D.

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Sweat

On Debunking The Detox And Revitalizing Your Diet Without One

Just like clockwork, 2016 ushered in a string of new articles, advertisements, and Instagrammed enlightenment, all promising to purge us of our gluttonous holiday sins, one green juice or vegan Buddha bowl at a time. Detoxify your life, they tell us all, and here’s how!
Rooted in history, detoxes and cleanses date back to ancient practices of fasting, purification, and spirituality. Advocates argue that toxins from our diets and the environment build up in our bodies, preventing them from functioning optimally. Signs that you’re under toxic overload include fatigue and bags under the eyes, constipation, bloating, allergies and skin irritations, minor illnesses and infections, and for women in particular, menstrual issues.
And really, who doesn’t feel run down, bloated, and a little sniffly after racing around like crazy people in December?
A detox, some will say, is exactly what we all need.

THE PROMISED LAND

At the end of these cleanses, we’re told we will emerge as new people, both physically and mentally. We will eat less, weigh less, yet have more energy. We will gain mental clarity and lose our cravings for junk food. We will be healthier, having removed environmental and dietary toxins from our cells and blood. Our immune system will be stronger. We will reach hormonal harmony.
The fact is, we probably will lose weight. Drinking nothing but kale juice for a week has that effect. We also might feel better. Anecdotally, that’s often the case. But is it really because we’ve rid our body of toxins?

THE BITTERSWEET TRUTH

Our bodies do need to eliminate toxins from the diet and environment. Actual detoxification occurs on a daily basis thanks not to laxatives or lemonade, but to our liver, kidneys, skin, and entire immune system. If these organs were not detoxifying properly, we wouldn’t be sluggish and bloated. We would be dead.
As far as feeling rejuvenated, there’s really no evidence to support it, not to totally discount the testimonials of thousands of people who really do feel better after a cleanse or detox. Now, it could be a placebo. More than likely, though, it’s that removing sugar, alcohol, and other processed foods for a few days or weeks really does invigorate a person. But you don’t need an extreme all-liquid cleanse diet to achieve that.
Weight loss claims by these programs are similarly misleading. Most individuals will drop weight when restricting caloric intake below 1,000, but it will not come from body fat; it will come from water and muscle. The water weight returns as soon as typical caloric intake resumes, and muscle is something we don’t really want to lose in the first place. Ever. Plus, these low-calorie regimens starve the body, which wrecks metabolism and means regaining the weight (and then some) after the diet ends.

THE BOTTOM LINE: FIT OR FLOP?

It should come as no surprise that I’m calling some of the more traditional detoxes and cleanses a FLOP. The weight loss is deceptive and unsustainable, the actual detox claims are exaggerated at best, and “feeling better” is nothing that can’t be achieved with an overall balanced, healthy lifestyle. On top of all of that, they’re often expensive, have the reputation for making people super cranky, and some are even downright dangerous.
What may be more surprising is the similar reaction I have even to the more recent use of the term “detox” in association with clean eating. The best way to detox, we’re now told, is just to eat healthy foods. A lot of these “clean” detoxes are nutritionally balanced and full of foods I eat and recommend to clients all the time. Even more, I agree that eating them can do wonders for physical and emotional well-being. I, too, feel better when I fill my diet with plenty of wholesome, minimally processed foods! Still, I cringe when I see a vibrant salad or smoothie bowl on Instagram sullied by the hashtag, #detox. I may very well love everything about those dishes, but when I see them labeled as detoxes, I’m instantly put off.
It’s a matter of semantics, but when it comes to our relationships with food, how we describe it makes all the difference. Framing these fresh foods within the context of a detox implies that their beauty and worth are not inherent, but rather hinged on how thoroughly they purify and pardon us of past “sin.”
Not only is it physiologically inaccurate but it’s far from inspiring and riddled with judgment, and that’s the true difference between a diet and a lifestyle change. There are many reasons to eat these wonderfully nutritious foods. Leave the detoxing to your liver, and go out there and discover them.

Categories
Wellbeing

The Benefits Of Getting Angry

We all get angry. Whether it’s at the driver who cut us off in traffic or at the obnoxious person talking on a cell phone in a movie theater, all of us know what it’s like to feel irritated. Although some of us may be more prone to extreme anger than others, there’s not a person alive who hasn’t felt mad at someone or something. The irony is that while anger is a universal emotion, it almost always has a negative stigma associated with it.
Women in particular often feel shame when they experience anger, as they may feel that it makes them a bad person or signifies that they aren’t handling a situation properly. Just the word “anger” can bring to mind images of physical retaliation, violence, and abuse. However, there is a clear distinction between feeling angry and behaving aggressively. Of course hitting, punching, or harming someone is never appropriate (with the exception of self-defense), but when it comes to the emotion of anger, there are actually some practical benefits to it.
While aggression is damaging to relationships, the internal cue of anger can actually be empowering.
The main advantage of feeling angry is that you have a natural, physiological signal that something is wrong. Anger is just information in your body telling you that something needs to be attended to. It doesn’t need to be a moral issue at all. Anger can motivate you to take a stand or set a boundary if necessary. For example, if you’re being mistreated by a colleague at work, you likely will feel angry as a response. If channeled properly, this emotion can help you advocate for yourself and address the problem.
So since it’s not “bad” to feel anger, what’s the best way to express it? In a word: directly.
If someone in your life is making you upset, it can be beneficial to approach him or her and say, “I’m mad at you.” This may sound harsh, but it’s so much better to be forthcoming than beat around the bush. If you don’t address a problem directly, you’ll address it indirectly. When you feel that anger creeping up (and we all do at times), practice saying, “I’m mad,” “I’m angry,” or “I’m upset.” Communicating this assertion may be uncomfortable, but it actually shows that you value the other person enough to express what you’re truly feeling (instead of simply ignoring him or her).
There’s an important distinction to be made between being legitimately angry and just complaining. Although there’s no shortage of problems in our world to vent about, constant negativity brings everyone down, so I’m not suggesting you whine or grumble. But still, if someone that you’re close to has said or done something that makes you angry, I encourage you to not ignore that feeling but instead to use it to problem-solve. We may have been socially conditioned to suppress this emotion, but I’m of the firm belief that those who are unaware of their anger or try to conceal it actually end up creating more problems for themselves. Bottling up negative feelings is harmful to your relationships and your emotional well-being. By being honest and addressing a problem, you can maintain–and even strengthen–your connection with another person.
Please don’t get me wrong here. I am not saying that it’s good to frequently become (irrationally) angry at small things. Yes, people can overreact, and yes, there are certainly individuals who have a real problem with anger management. I am simply saying that when you get angry, take a closer look at the reason, and determine how you can best use this feeling to make a positive change.
It’s a really important emotion, so don’t ignore or bury it!
What are your experiences with anger? What underlying challenges or needs is your anger masking? How can you use this emotion to problem-solve in your relationships with others?

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Sweat

8 Smart Techniques To Ensure Dieting Success

Have you ever felt like you are one big diet failure because you can never seem to actually lose any weight no matter how many times you try? I know I sure did. If this is how you feel, take heart because there is a way to quit failing at losing weight and start succeeding. It’s not easy or quick but it is possible, and you can start right now.

1. Choose The Right Diet

One of the most common reasons for failing at your diet is picking the wrong one. Let’s be real. Fad diets don’t work for anyone. They set you up for being a diet failure.

Think carefully about what type of diet will work for you. If you want structure, choose a diet like Jenny Craig or Weight Watchers. If you want to have more freedom, put together a diet based on healthy eating guidelines and track your food intake regularly. Stick to a low-calorie diet and you will lose weight no matter if you eat low-carb, high-carb, low-fat, or something in between.

2. Ditch Bad Habits Completely

Bad eating and exercise habits contribute to diet failures. Identify your top five bad habits and vow to get rid of them. When trying to figure out what your bad habits are, ask yourself these questions:

Do I eat in secret?

Do I overeat from stress, boredom, or happiness?

Am I consuming too many calories in the evening?

Are snacks a large percentage of my calories?

Am I eating fast food more than once a month?

Do I say I will exercise but never do?

3. Prepare Your Surroundings

One of my challenges to succeeding at losing weight was cleaning up my surroundings. Not the dust bunnies that lived under the couch but the chocolate bunnies that were living in the pantry.

Take a look at your kitchen and pare down any unhealthy foods you have around to reduce temptation and make way for healthier options.

4. Get The Right Mindset

Start your diet with a winning mindset. Tell yourself that you can do this, you will succeed, and you won’t give up no matter what. Write down these positive affirmations and repeat them to yourself regularly.

5. Set High Expectations

Sometimes when people diet, they aim too low and expect too little from themselves. Don’t expect failure but instead set high expectations for yourself in terms of sticking to your diet and not giving up. If this seems impossible, think about how children often rise to the expectations of their parents. Set the bar high for yourself and reach for your goal.

6. Expect The Unexpected

Don’t expect that everything will go smoothly during your diet. When an unexpected roadblock pops up, just go around it and keep going. For example, if you have bad news that makes you want to eat or an injury that prevents you from exercising, don’t give up on your diet. Just take the steps necessary to make your diet work by being flexible and creative.

7. Don’t Skip Exercising

Exercise can’t replace a bad diet, but exercise holds an important place in dieting success. Not only is it good for a calorie burn and your health, but when you exercise you affirm to yourself that you are worth the effort it takes to work out and get to a healthy weight.

8. Prepare In Advance For Maintenance

A common reason for dieting failures is not thinking about weight maintenance when you are still losing weight. It can be frightening to realize that someday you will hit your goal and need to maintain your weight loss.

Do some reading on weight maintenance, cement good habits into your life, and find ways to stay accountable once you reach your goal weight.

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Sweat

5 Reasons Why Your Legs May Be Sore After A Run

If you’re a runner, you probably already know that having sore legs kind of comes with the territory. After all, when you’re logging any kind of significant mileage, you’re bound to have a day here and there where you’ll be feeling the aftereffects of a tough workout. But if you find that the soreness tends to linger in your quads, calves, or hips for more than a day or two, there could be other issues that you’ll need to address. Here are some of the most common reasons your legs might continue to feel sore after a run.

Overtraining

Overtraining is probably the number one cause of tired and sore legs. Without enough rest, there simply isn’t enough time for your body to recover, which can then lead to hitting a plateau in terms of progress, possibly even resulting in injury. It is important that you take regular rest days and avoid running too many miles for too many consecutive days. Mix up your routine to give your legs a break, and you’ll probably find that you’ll return to your running workouts with more strength and speed than before.

Worn Out Shoes

Another common cause for sore legs is worn out shoes. Over time, even the best running shoes lose their ability to absorb shock and provide cushioning for your feet and legs. When that happens, the impact of the workout is felt more strongly, which can lead to sore muscles that take longer to recover. Most experts recommend that you replace your running shoes every 300-500 miles, depending on the type of shoe you wear, your running style, the surface you run on, and so on. Failure to do so could lead to more serious injuries, such as shin splints or runner’s knee, both of which can be very painful and frustrating.

The Wrong Shoes

Even if your shoes are brand new and barely have any miles on them at all, they could still be causing you problems. If the shoes you are wearing aren’t designed to meet your particular needs, it could lead to sore legs or other injuries. If you find that your legs aren’t recovering the way they should, it may be time to consult with an expert. Stop by a local running shop that can help you analyze your stride and running style and recommend a shoe that fits your needs more closely. Modern running shoes are highly specialized, and what works for one person might not be right for someone else. Discovering which shoe works best for you can be a revelation, making running far more effortless and enjoyable.

Dehydration

The importance of staying hydrated before, during, and after a workout has been stressed many times, but failing to do so can have an impact on your performance. Your body uses fluids to help speed recovery, and if you aren’t drinking enough water or replacing electrolytes, it could cause your muscles to ache and take longer to shake off fatigue. Dehydration often leads to leg cramps as well, which is a sure sign that you need to be taking in more fluids. Give your body what it needs, and it will heal more quickly.

Not Running Enough

This may seem like a strange reason for your legs to hurt after a run, but bear with me for a moment. If you’re new to running, or returning after a period of inactivity, it is not uncommon for your muscles to be sore. It takes time for your legs to get used to this type of activity, but if you do it regularly enough that soreness will start to fade. The important thing is to not overdo it when first getting started and stick to a good training plan that ramps up distance and speed over time. Eventually, your legs will become so strong that running a few miles won’t seem to bother them at all. It just takes lots of patience and perseverance to get to that point.
Beyond these common causes of sore legs, it is possible that you are experiencing an injury of some sort. If that might be the case, take some time off and allow your body plenty of time to recover and regain strength before resuming your running workouts. If the problem persists, be sure to consult a doctor.