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Burn more calories with these 15 low-impact exercises

Burn more calories with these 15 low-impact exercises

Beginning an exercise routine is tough. Not only are you trying to change your lifestyle, but you have to find the right workout for you. If you are new to exercise or are overweight, your doctor may recommend that you start a low-impact workout program, which can be gentle on your joints, help you lose weight, and allow you to burn more calories.

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4 reasons to exercise outdoors if you want to lose weight

4 reasons to exercise outdoors if you want to lose weight

Spending time outdoors can provide you with fresh air, help clear your head, and expose you to the sun’s rays, spurring your body’s production of vitamin D. If you normally do your exercise routine indoors, you may benefit more from taking your workouts outside, especially if your goal is to lose excess weight. Scientific evidence even shows that overweight individuals are more likely to be deficient in vitamin D, so if you’re working on slimming down, exercising outdoors could benefit you in multiple ways.

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4 breakfast mistakes you could be making

4 breakfast mistakes you could be making

You may have heard that breakfast is the most important meal of the day, but many Americans either don’t eat enough or skip the meal completely. In this episode of the Marilyn Denis show, naturopath Mubina Jiwa discusses the four main mistakes we’re making when it comes to breakfast.

Mistake #1: Skipping breakfast

Your body needs nutrients when you wake up, and eating breakfast can fuel you at the beginning of the day. Not eating any food at all can make it more difficult to wake up properly and be cognitively ready to get things done.

Mistake #2: Not eating enough for breakfast

Jiwa recommends consuming approximately 400 calories for breakfast, 600 calories for lunch, and 500 calories for dinner to maintain a 1,500-calorie diet.

Mistake #3: Eating sugary foods

Brands tend to add sugar to fat-free and low-fat foods for flavoring, which can cause individuals who buy these processed foods to consume more sugar. Eating too much sugar can put you at risk of multiple health conditions. Jiwa recommends that women consume no more than five teaspoons of sugar per day, and that men consume no more than eight teaspoons. Many breakfast cereals contain about four teaspoons of sugar per serving.

Mistake #4: Not consuming enough fat

Research shows that eating good, healthy fats can help you stay full for longer. Consuming foods with good fats at every meal can help reduce cravings throughout the day.

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Don’t empty your kitchen yet! Low-calorie ingredient options for your favorite meals

Don’t empty your kitchen yet! Low-calorie ingredient options for your favorite meals

A key component to maintaining a healthy diet is monitoring your daily calorie intake. Many weight-loss diets have a lower maximum recommended daily intake of calories than the average diet. But don’t worry about clearing out your kitchen and completely restocking it just yet. You can still enjoy many of your favorite foods by replacing certain ingredients. “24 Food Swaps That Slash Calories” by Health provides a variety of low-calorie options for different takes on familiar recipes. Some of these options include:

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Natural sugars vs. added sugars on nutrition labels

Natural sugars vs. added sugars on nutrition labels

With multiple options to choose from in grocery stores, many consumers rely on nutrition labels to help them better understand which food products are best for their health. Food labels can provide you with useful information about the food’s contents, such as the number of calories in each serving. Unfortunately, food labels fail to demonstrate the difference between natural sugars and added sugars. Research has shown that the human body has difficulty processing the large amounts of sugar added to many processed foods. High levels of added sugar intake can lead to the development of health conditions such as  type 2 diabetes and liver disease.

The FDA is fighting to make it a requirement for food companies to display the amount of natural sugars versus added sugars on food labels. Knowing the ratio of added sugars versus natural sugars can help you determine which food products are best for your health.

Learn more about the FDA’s proposal for updated nutrition labels from the LA Times article, “Sugar in food is poorly labeled, and the industry likes it that way.”

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Benefits associated with sweating during workouts

Benefits associated with sweating during workouts

Do you sweat relentlessly when you’re working out? If you do, that’s great, because there are more benefits to sweat than you might realize. While sweat may look, feel, and smell disgusting, keep in mind that the pros associated with a good sweat far outweigh the cons, especially when it comes to your health.

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Cutting calories isn’t the only part of weight loss, says new study

Cutting calories isn’t the only part of weight loss, says new study

New fad diets sprout up constantly, but new research says that you may not want to dismiss the following new diet plan. Calories are not the only part of the equation when it comes to weight loss, and the Zero Belly Diet plan focuses on changing your genes to help you lose weight.

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Fitness trackers can help you lose weight and stay motivated

Fitness trackers can help you lose weight and stay motivated

A new survey of more than 5,000 people who use the popular weight loss app Lose It! suggests that fitness trackers may help some people get more out of using a weight-loss app.

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The possibility of foot drop after bariatric surgery

The possibility of foot drop after bariatric surgery

Foot drop is a medical condition in which loss of muscle control causes your feet and toes to hang forward when you walk, increasing the risk for trips and falls. Many physicians refer to foot drop as a form of peripheral neuropathy, and this condition is common in people who suffer from multiple sclerosis, neurological disorders, and vitamin deficiencies. In many cases, those who experience rapid weight loss after bariatric surgery are also at risk for experiencing foot drop.

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Tips for eating out after weight-loss surgery

Eating out at restaurants after undergoing weight-loss surgery can be just as enjoyable, if not more, than it was prior to surgery. Considering your stomach is much smaller and is limited to smaller portions, you can either take joy in sharing meals with others, eating smaller dishes such as appetizers, and best of all, take at least half of your meal home to eat later on.

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Weight-conscious individuals more likely to believe in “negative” calories

People are likely to misjudge the number of calories on their plate if their meal includes a healthy side item, indicates a study from the Kellogg School of Management at Northwestern University.

"An important factor contributing to the obesity epidemic is the misguided belief about the relationship between a meal's healthiness and its impact on weight gain," says lead author of the study, Alexander Chernev. "People intuitively believe that eating healthy foods in addition to unhealthy ones can decrease a meal's calorie count."

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Using an online calorie tracker

Keeping a food journal is an essential part of learning about your eating choices during your weight-loss journey. Food journals allow you to observe, evaluate, and ultimately change your food choices and your reasons for eating. Many people think they are following their doctor's orders and maintaining a healthy diet, but are surprised by their actual food choices and calorie intake when they see it displayed in front of them.

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