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While weight-loss surgery is a tool that can help you lose weight, success after surgery requires making a series of healthy lifestyle changes, including establishing a fitness routine and following a healthy diet. Learn more about nutrition, exercise, and how you can improve your health and overall wellness as a weight-loss surgery patient.

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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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How do you choose a realistic goal weight?

How do you choose a realistic goal weight?

Choosing a goal body weight can be a daunting task, especially if you’re not sure what qualifies as a healthy weight or haven’t been at a healthy body weight since you were a child or teen. While it may seem productive to choose an ideal goal weight and work toward that goal, the truth is that your “ideal” body weight may not be achievable based on factors such as your height and personal health.

Choosing a realistic goal weight can help you gain a better perspective on what you need to do to accomplish your weight-loss goals. On the other hand, choosing an unrealistic goal weight can be disheartening and discouraging, especially if you do everything in your power to meet your goal through diet and exercise, but just can’t seem to reach your ideal weight.

So how do you go about choosing a realistic goal weight? A recent British study may have the answer. The new study, which was published in the Journal of Human Nutrition and Dietetics, revealed that most women tend to have unrealistic expectations about weight loss.

The study involved a group of women who weighed an average of 152 pounds. These women said they considered 123 pounds to be a “happy” weight, while also admitting that they feel 132 pounds is a more realistic and achievable goal weight. If women already know 132 pounds is achievable and more realistic, why are they so intent on losing the extra nine or 10 pounds?

Dawn Jackson Blatner, RD, author of The Flexitarian Diet, says shows such as The Biggest Loser are giving people the impression that weight loss can happen quickly within a short period of time. However, these shows are often taped over the course of several months, and contestants may spend hours per day focused on exercise and nutrition. As a result, any type of weight loss can seem disappointing to dieters who get caught up in the media, thinking that they’re not losing enough weight within the proper amount of time.

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Weight-loss apps worth trying

Weight-loss apps worth trying

Losing weight can be difficult, especially when you’re faced with tempting foods that pop up throughout your day. You may be accustomed to sitting in front of the television or movie screen with salty snacks, and that can be a difficult habit to change.

If you’re looking for a new, fun way to lose weight, here are two awesome new mobile apps you’ll want to try out:

Fast Food Nutrition Calories

This app gives you all the nutritional information you need to know when you’re out and about. It’s got the low-down on everything from a Mexican Pizza to your favorite Blizzard.

Fooducate

In addition to focusing on losing weight, it’s important to start building sustainable habits that will help you keep the weight off. That comes with educating yourself about foods and healthy habits, which is what this app is all about.

Learn more about each of these weight-loss apps from TheDailyMeal.com.

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Healthy snacking can help you lose weight

Healthy snacking can help you lose weight

When you think about a healthy diet, snacking probably doesn’t come to mind. However, experts are now saying that healthy snacking between meals may prevent you from feeling extremely hungry come mealtime, and can keep your fat-burning metabolism going. 

The rules of snacking according to the American Fitness Professionals & Associates are:

  1. Consume nutrient-dense foods.
  2. Eat only when you’re hungry.
  3. Eat smaller portions.
  4. Be mindful of your snacking habits.

Remember that eating in front of your computer screen or television can work against your mindful eating habits. In addition, think about packing snacks that are rich in protein and fiber.

For more information about healthy snacking, visit the AFPA website.

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3 hormones that could interfere with weight loss

3 hormones that could interfere with weight loss

The human body naturally produces a number of different hormones that support healthy overall bodily function. Hormones play vital roles in your body’s cellular metabolism, reproduction and sexual development, heart rate, digestion, and more. When you’re in good health and your body functions optimally, your hormone levels can maintain a healthy balance. However, some unhealthy lifestyle habits could result in hormonal imbalance and increase the risk for diseases such as obesity and cancer. Contributing factors may include poor nutrition, lack of exercise, and lack of sleep.

If you’ve been experiencing difficulty losing weight through diet and exercise alone, it’s possible you’re not making progress due to hormonal imbalance. Here are three hormones that can affect your weight-loss progress, as well as tips on how you can balance these hormones in a healthy manner.

1. Cortisol

Cortisol is a stress hormone that rises and fluctuates when you experience any type of stress, whether it’s from coping with unruly family members or putting in too many hours at work. Cortisol can cause your body to store more fat, especially in your abdominal region, and makes your other hormones go into overdrive to counteract the rising cortisol levels. Hunger hormones leptin and ghrelin can rise when cortisol rises, and lead to overeating and cravings for junk food. Most individuals under stress tend to sleep less and make poor nutrition choices.

The most ideal way to balance your body’s cortisol levels is to find new ways to manage stress, or work on eliminating stressors from your life. Start exercising regularly, find new enjoyable hobbies, or if possible, remove yourself from situations that cause undue stress.

2. Estrogen

Estrogen is more commonly associated with females, but men also produce estrogen in smaller amounts. Estrogen imbalance, which is also sometimes be referred to as estrogen dominance, can lead to weight gain and increase your risk for other health problems, such as polycystic ovarian syndrome (PCOS) and breast cancer. Estrogen imbalance can be caused by excess exposure to free radicals and toxins, poor nutrition, smoking, stress, and alcohol abuse. To balance your body’s estrogen levels, start exercising regularly and consume a diet of fresh fruits, vegetables, leafy greens, protein, and healthy fats. Eating fresh, whole foods can help your body flush out excess estrogen.

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