Make A Bang Up Job Of Toning Up

Sometimes it can be the easier task that we are given, that is the more difficult to do. We see this phenomenon when trying to tone up as opposed to attempting to lose a lot of weight. Maybe it has something to do with having to have more commitment to a bigger, task. So when you do get going, you have enough moment to keep going? But whatever the reason, it’s true that some people can really struggle to get tuned up for the summer months. But it really doesn’t have to be that way. Read on to find out more.

 

 

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Working with weights

 

One of the first thing that jumps to mind when we need to tone up is to start working with the weights. Weight like dumbbells and kettlebells are a cheap and effective way of toning up our muscles, and they are often available in gyms for this purpose. Which makes it pretty easy to get in shape.

 

 

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Of course, it not just about the equipment that you use but also the technique. For example, kettlebell workouts include swinging the weights to make them more effective and help you to strengthen and tone all of your muscles and ligaments.

 

Vibration plates

 

Another, fairly modern development in the area of toning up is the vibration plate. Popularized by many celebrities including Madonna and Victoria Beckham, this is a raised platform that you stand on while working out.

 

The platform vibrates, making any exercise you do on the plate much harder and so more effective to the muscle group that you’re working. There is alls sort of vibration machine workouts that you can do including squats, step ups, and kick backs, and you can even get a machine for your very own home, which make this sort of exercise very easy to do daily.

 

Stretching

 

Of course, we cannot discount the power and effectiveness of simple stretching when attempting to tone up our muscles.

 

You can follow along with an ordered routine on Youtube, or from a fitness DVD. Or take a class that is based around stretching and holding poses such as Yoga or Pilates.

 

 

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Although it is good to remember that, even though they are similar they are not the same. Yoga is an ancient practice designed to make the body flexible and quieten the mind to allow a long period of meditation.

 

Whereas Pilates is a modern activity design to strengthen the core and other muscle groups through body weight and resistance exercises.  

 

Bodyweight exercise

 

Talking of body weight exercise, this can also be seen as a separate category. This is because many people partake body weight exercise but in the form of pilates.

 

 

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The basics of this activity are that you use your body’s own weight and resistance against itself. Thus strengthening and toning your muscles.

 

It is particularly popular because you don’t have to invest in a lot of fancy equipment to do it, and it can be pretty much done anywhere from your home to a hotel room, a beach or even at the office.

 

 

 

 

 

Beyond Your Health – Working Out To Sculpt And Tone

We all know we need to be active and exercising about five times a week. It’s a bit tricky fitting all that in though. Being healthy simply isn’t an easy thing to achieve! You need strict diets and grueling workouts, right? It all depends on what you’re trying to achieve. If you’re looking to adopt a healthier lifestyle, then changing your daily habits for life could be the toughest challenge. But what about improving the appearance of your body? Can sculpting and toning be a healthy option too?

 

Yes. Any activity that moves your body is going to be beneficial. Even gentle stretching boosts the circulation, warms the muscles, and keeps your tendons, joints, and skeleton mobile. Think of it as the first step towards a healthy body. Of course, if your activity happens to tone the muscle at the same time, then that’s an added benefit! So what kind of workouts are best when you’re focusing on a more sculpted look?

 

Stretching is always the first thing to tackle. If you want to do anything with your muscles, you need to get the blood flowing to them, so they won’t overstretch as you work. It’s best to stretch everything if you can, but if you’re short on time, make sure you’re focusing on the muscle group you want to work.

 

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Now your muscles are warm, you can start selecting the best exercises to tone them. If you don’t want to bulk up your muscles, stick with lighter weights. Using hand weights is a great way to give the arm, back and shoulder muscles a little extra work, without bulking up. Gentle reps and rotations can help you tone the forearms as well. Keep your posture strong and straight while you work, controlling your core and your breathing.

 

If you’re wondering how to get a bigger butt, then consider what positions your body is in when you’re using those upper legs. Squats, or standing and lowering to sit, are one of the best approaches. They’re not always popular though. Instead, get down on all fours on your workout mat. Be aware of your core and use it to help you retain your straight back and balance. Now straighten and lift one leg up and behind you. Don’t let your head hang or neck tense as you work. Try ten repetitions on each side.

 

Love those slender ankles and defined calves? Believe it or not, rollerblading or skating can be excellent for ankle strength and definition. If you’re not keen on donning your wheels, a simpler approach is to stand with feet together. Then raise up onto your toes and lower slowly. Focus on the sensation in your lower calves as you do this, and use your core for good balance.

 

Sculpting and toning the muscles that others see can help boost your confidence. Most importantly, it can help keep those muscles healthy. They will be strong enough and flexible enough to support your body through all the different activities you enjoy. And they look pretty good too!

 

Stay Hydrated In The Heat With These Four Simple Tips

When the weather hots up in the summertime, it is so important to make sure that we stay hydrated. Now, don’t get me wrong; it is important to stay hydrated all year round. But it is especially important to stay hydrated in hot weather, as we lose more water from our body when it is warm. So if you’re going to be doing about your daily business, as well as exercising, then you need to be drinking more water than ever. But are there any other things that we should be doing to make sure that we stay hydrated? Here are a few ideas for you.

 

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Eat Food High in Water Content

 

While drinking lots of water is important, you can help yourself by eating plenty of fruits and vegetables that have a high water content. Plus, as they are fruits and vegetables, you’ll be getting a vitamin or antioxidant boost from them too. The best fruits to look out for and consume plenty of are things like watermelon (or any melon in fact), as well as grapefruit, strawberries, and pineapple. There are lots of veggies to consume that have a high water content too. Tomatoes, cucumber, zucchini, cabbage, lettuce, and broccoli all have a water content of over 90%. So it is no wonder that we crave salads in the heat. Have one with lettuce, cucumber, tomatoes, strawberries, and a glass of water, and that will be a great meal.

 

Juice Your Veggies

 

As has been just said, there are plenty of veggies that have a high water content. One way to make sure that you get all of that important water but with the nutrients that come from the veggies is by juicing. Juices are different to smoothies because they just take the juice and you’re left with some pulp, unlike a smoothie that will include it all. So alongside drinking plenty of water, you could mix things up with a kale and cucumber juice from time to time, for example.

 

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Use Ice

 

Ice is, you guessed it, made of water. But consuming it in different ways just makes it easier to get hydrated, without having to drink gallons and gallons of pure water. I know a lot of people like to chomp on crushed ice, so that is a good way to feel like you’re eating something, as well as helping your hydration. You could also make things like Hawaiian ice as a treat, with some fruit puree for the sauce or syrup, as well as make yourself some frozen popsicles using water and fruit. There are a lot of ways to use ice to keep hydrated and keep you cool.

 

Limit Your Alcohol Intake

 

It can be tempting to drink cocktails all summer long in the sunshine. But alcohol is actually dehydrating, and you get a hangover because you’re dehydrated. So where you can, limit how much alcohol you are consuming. It is a good idea to have a glass of water alongside an alcoholic drink to help to keep you as hydrated as possible.

 

 

Getting The Peach You’ve Always Wanted!

So many women no longer focus on being ‘skinny’. Now, the goal is to have a super perky ‘peach’ that looks amazing in both dresses and jeans. Some people think that it’s down to genetics, but the truth is, anybody can get an amazing peach. Read on to find out how!

 

Exercise

The only way you’ll permanently change the shape of your butt is to exercise it. There are so many exercises out there that could help you to give it a lift and some shape. Hip thrusters, lunges, squats, and the leg press machine in the gym can all help you to perk up your butt. The trick is to make sure you’re using a challenging weight for about 10 reps, otherwise, you’re not going to see much difference at all!

 

If you have a flat butt, then starting out by eating a lot of healthy foods can help you to build more muscle and shape!

 

Wear The Right Clothes

The clothes you wear can actually create the illusion of a perfectly rounded peach. Certain jeans and dresses can help to lift it and make it look great. There are even gym leggings you can buy that put an emphasis on the glutes with special details on the material.

 

Use Products To Enhance

There are even products you can use to enhance your glutes. Bear in mind that some of these are nothing more than a placebo. The infographic below can help you to figure out what’s right for you!


Infographic design by glutimax.com

3 life enhancing tips for the mind and body

If healthy living were easy, everybody would be walking around looking like Hollywood stars or superheroes at their day job, in disguise. Health starts in the mind and radiates outward, eventually commanding the body to become fitter and leaner.

Source – Zsuzsanna Toth

 

Lean, green fitness machine

 

Each morning, before your workout, go into the kitchen and liquidate your breakfast. Oxidants and enzymes are a great way to start off the day and are a natural source of vitamins. Healthy smoothies packed with fruits like apples, bananas, pears, oranges, and peaches, have heaps of natural sugars. These natural sugars can act as a replacement for a creatine supplement. As creatine powder drinks, have complex stimulants in them, they increase your heart rate to abnormal levels. However, au naturel stimulants such as green smoothies, are laden with minerals, electrolytes, potassium and magnesium.

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A desired body image

 

For women, body image is just as important as a healthy diet, whereas men tend to focus heavily on a muscular physique and strength. Women on average have 13% more fat at any given time in their body than men do. Therefore, the female body is naturally curvy; something many women work hard to achieve by shedding off the pounds in the gym. On the other hand, sometimes it’s not about how fit you are, it’s how you feel in your heart. No matter what somebody else says to boost your confidence, you know you. Something that irritates you about your body is personal and a vulnerable soft spot in your mind. One day you may choose to change something about your facial features, that you’ve always wanted to. There aren’t many tried and trusted plastic surgery practices, like rhinoplasty surgery in San Francisco, that have a history of satisfied patients. Be wary of surgeons who are less than credible before you commit yourself to go under the knife. Do the proper research, ask around, read reviews and compare prices with multiple companies before deciding anything. It’s important not to rush this, and take your time.

Image source – Nayana Thara k

 

Reps, reps, reps

 

Men can lift heavy, but women have weaker muscle dexterity. Take this into account, and leave your ego at the front door when you leave home on the way to the gym. Good solid, repetitive movements, with a controlled technique to each exercise, is an excellent way to tone your muscles. A low weight, high rep workout merges cardio with strength endurance, burning off fat and pushing the muscles to the edge. Dumbbell shoulder presses with a light weight is a great way to move the majority of your upper body muscles and get them to become active and sweat. When you sweat your skin is breathing, consequently, your pores open to push out toxic chemicals being released by your body during the workout. To mobilize this further, think about wearing a thin hoody to your workout rather than a vest or t-shirt. Squats are a superb technique for improving the shape of your bottom and shedding any extra pounds on your calves, but remember low weight and high reps burn the most calories.  A strong core takes a little stress off your diaphragm thus helping you to breath deeper fuller. The tried, tested and simple exercise of sit-ups toughens your stomach and strengthens the ab muscles.

 

5 Simple Swaps Anyone Can Make To Be Healthier

Being healthy can feel like hard work. We’re constantly bombarded with conflicting information about diet, lifestyle, and exercise. For the average person, this overload can be pretty confusing. The good news? You’re definitely not alone. The health and fitness industry has grown exponentially year on year, and it’s because there’s such a huge number of people wanting to get healthier. If you are one of the many people who want to be healthier but aren’t sure how to go about it, here are some simple swaps that anyone can make…

 

Food Swaps

 

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One of the most common complaints about eating healthily is that a healthy diet isn’t as healthy or tasty as an unhealthy one. This isn’t true, but what is true is that most of us aren’t used to preparing meals entirely from scratch, or extracting maximum flavor from our ingredients. One simple swap is to replace store bought sauces with your own, homemade variations. Take pasta, for instance, a tasty and simple meal. Use vegetables and herbs to make your own sauce. Try roasting some butternut squash with sage. Once it’s completely soft mash it until it resembles a puree. Toss pasta through your puree with some wilted spinach. Alternatively, try ditching a sauce altogether. Roast red onions, cherry tomatoes, and courgettes. Season with lots of salt, pepper, herbs and oil. Once roasted stir through your pasta for a tasty and healthy dish.

 

Breakfast is one of the most important meals of the day. Make sure that you’re fuelling your body with healthy food. Swap sugary store bought cereals for either eggs or porridge. Both release lots of energy throughout the morning. Oats also help with digestion and eggs are low in calories. Try topping your porridge with some frozen fruit or compote to keep in interesting.

 

Lifestyle Swaps

 

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Our lifestyles can often impede our healthy living goals. Bad habits, in particular, can slow us down on our health journey. Drinking and smoking are two common ways to socialize. Those who work in offices often find themselves de-stressing and socializing by taking a cigarette break. Similarly after-work drinks, celebrations, and weekends, often include alcohol. Switch your usual cigarettes for vapes. These are portable, discreet, come in a variety of flavors, and cut down on the amount of smoke you’re inhaling. Have a look on vistavaporscouponcode.com for more information.

 

Exercise Swaps

 

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A great diet and lifestyle are only half the battle, our bodies need to move too! One great swap which will make us healthier is to change our commute. If you’re able, walk or run to work instead of taking the car. Cycling is another good way to get to work too. Alternatively get off a few stops early and walk part of the way.

 

Switch up your exercises too. If you do crunches in the hope of getting abs, try planking instead. It’s now considered the best way to start seeing some serious tone. Frequently change your exercise routine to keep yourself interested and improve your health.

 

3 Exercise Myths Every Woman Should Know About

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In an age dominated by alternative facts and fake news, we thought we would take on a little bit of myth busting ourselves. You see, exercise is a broad area but what that has a huge following, and people are always wanting to know how they can improve what they’re doing. That’s why magazine’s like Women’s Health has to reduce the time it takes to get the perfect abs three times a year. Exercise is just an area of life that is full of factoids.

 

Which is why we have done a fair bit of digging, a little more researching, and are now attempting to clear up some of the myths that have been circulating the exercise scene for way too long. We hope the truth can set you free.  

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No Pain No Gain

This has to be the most famous myth out there, one that is spoken of like a religion, with many a gym wall covered in these very words to inspire an unyielding dedication. But while it is true that you should push yourself that little bit further, it is absolutely not true that you need to feel like a broken woman when you are done. Sure, a little bit of discomfort is good, but pain, wow, that is an absolutely no go sensation. There is absolutely gain without pain. you can absolutely get that summer body without killing yourself to get it, which is how it should be. So if you are experiencing pain then we suggest you stop.

 

Exercise DVDs Are A Waste Of Money

Okay, we know they’re not DVDs anymore, they’re entire exercise packages, but the same myth remains. You see all of these pictures of celebrities that have packed on a lot of weight and then three months later they are looking super trim and, yup, you guessed it they have an exercise DVD or whatever to sell you. Are they a waste of money? Not always no. The trick is to do your research, read reviews, and find the right package for you and in your price range. You may have heard about the new pilates-come-yoga fad, in which case we recommend your look at what people are saying on http://www.piyoreviews.com/. The same goes for anything. The Zumba Dance DVD may be great, but not if you’re trying to build muscle. So do your research and make sure you get the best value for money.

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Building Muscle Requires Supplements

This has become a huge market, a billion dollar market, in fact, and that means that certain myths cropping up here and there can only be expected. As for whether you need supplements to build muscle, there is a little bit of truth in there. If you are a woman who goes to the gym a few times a week to stay fit and look lean then supplements aren’t going to do a lot for you. You don’t need to be chucking creatine down your throat breakfast, lunch and dinner. If, however, you are a bodybuilder or even a strength trainer, then yes, the more protein you intake the more you are giving your muscles the chance to grow. This leads to a myth within a myth, because yes protein is needed, but no, it doesn’t have to come from supplements. In fact, if you look here https://www.savorylotus.com/ you’ll see some of the ugly truths. Just get it from food. That’s where the supplements are getting it from, they’re just selling it back to you at a higher price.

I Wish I Knew Fitness Could Be This Fun 5 Years Earlier

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Even those who are fanatical about fitness have fallen out of love with exercise at one time or another. For the rest of us, finding ways to make exercise is an ongoing battle. After all, the allure of Netflix and a chocolate cake is hard to ignore at the best of times. If your workouts aren’t an enjoyable alternative, the sofa will always win.

 

I’m still unsure whether the perfect solution for undiluted enjoyment even exists. However, I have certainly discovered a few fantastic tricks in more recent times. They’ve helped me stay on track with far greater ease, and I hope they can do the same for you.

 

Avoiding The Gym

 

In fairness, I don’t hate the gym. Even so, limiting my gym time and maximizing the opportunity to get fit elsewhere has benefitted. I’m also aware that the thought of working up a sweat in front of strangers is enough to give some people nightmares. Thankfully, there are several great ways to avoid this outcome.

 

Home workouts are an increasingly popular option, especially with so many packages on the market. Check out http://www.bikinibodyguidereview.com/ to ensure that you’re making the right selection, and you won’t go far wrong. Alternatively, pick up the latest Xbox Kinect game to crank up the enjoyment to another level altogether.

 

Working Out With A Friend

 

Another fantastic way to increase your enjoyment when working out is to do it with a friend. Whether it’s finding a fitness buddy online or using one of your mates isn’t overly important. That social aspect will make the whole process far more enjoyable. Moreover, it should provide an extra source of continued motivation.

 

If nothing else, it will encourage you to try more varied routines, which will stop you getting bored. When added to the wealth of knowledge you’ll gain from each other; the mutual benefits are huge. Two heads are always better than one.

 

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Use Fitness For Other Goals

 

For many people, the main incentive for getting fit is to get a better body image. There’s no shame in admitting that looking good makes us feel good too. For the sake of our self-confidence, the rewards of building a dream body are clear to see.

 

Having said that, fitness can be used for a host of other reasons. I use it as a medicine for avoiding health issues, and it can also be used to improve self-defense, reactions, and other skills. Seeing external rewards will always make those activities more enjoyable. Furthermore, it should give you the best chance of sticking to the task too.

 

Sign Up For An Event

 

As humans, we always need targets. Regarding fitness, those body improvements aren’t enough. Signing up for an organized event can amplify the fun tenfold. Read up about the various obstacle events at http://www.mudrunguide.com, and you could find your new greatest source of fun.

 

In addition to the competitive and communal nature, it gives you a chance to raise money for charity. If that doesn’t evoke emotional positivity, what will?

 

Under The Sea!


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The sea remains a mystery to us all. Man may have walked on the moon, but we have yet to get to the depths of our very own planet. New sea life is discovered each day, and we still have no real grasp on what goes on under those choppy waters. In fact, it’s thought that 95% of the sea remains unexplored. Of course, that number could be even more. We have no real way to know. We may have developed ways to map out the seafloor, but few of us would consider that as a thorough exploration. The fact remains that most of the sea has never been seen by human eyes. What’s the betting there are some amazing sights to see?

But, instead of dwelling on what we don’t know, we’re going to focus on what we do. One thing everyone can be sure of is that the sea offers many health benefits. Mainly because of what it provides us to eat. It provides a wealth of tasty ingredients for us to sink our teeth into. Better, those ingredients are some of the healthiest foods we can eat. In fact, some of the health benefits can be hard to believe. But, the proof is in the pudding, or the main dish, as it were. People who eat a lot of seafood are a testament to how good the diet can be. There are a variety of reasons for that, and we’ll look at those later. For now, let’s talk about the types of things you should be eating.

It’s important to state that battered fish is not going to help you. It may come from the sea, but the coating of saturated fat surrounding it can ruin the health benefits. Instead, you want to be eating fresh, pan cooked seafood. You don’t have to stick to fish here. There’s a wealth of seafood for you to try. Visit Citarella for more information about what’s available, or head down to your local store and see what they offer. Fresh is best, so buying local is a sure way to get top quality ingredients. Though, your options may be a little more limited that way. If you want to try something different, you might have to look further afield.


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Believe it or not, it’s not only seafood that can bring health benefits. Ever heard of a little thing called sea salt? The benefits you find in fish are also often in this little gem. The best thing about sea salt is that it’s natural. Unlike iodized salt, sea salt still has all its natural benefits. In short, that means it’s tastier. But, it also has health benefits galore. There’s no denying that it will cost you a little more, but it’s a price worth paying. This will give your meals a better taste, and help your health.

And, it’s important not to forget seaweed. This seemingly exotic ingredient is well worth getting your head around. It provides all the benefits that seafood, and sea salt offer. Plus, it has the advantage of being a versatile ingredient which you can use in many dishes. Seaweed is often used in Japanese dishes like sushi, yet many of us still curl our noses at the idea. It’s time to get our heads around seaweed as a diet staple. As well as being good for our bodies, it has significant benefits in the beauty department. You can get anything from seaweed face masks to shampoo with seaweed on the ingredients list. Seaweed is durable and has an astounding ability to regenerate.Therefore, it makes sense that it will have regenerative benefits for skin and hair.

 

So, that’s what you should be eating/applying to your face! But, why? You’re probably dying to know about those astounding health benefits we’ve been talking about. Well, you’re in for a treat. The first thing worth mentioning is heart health. Just about anything you can find in the sea seems to be good for your heart. Seafood, salt, and weeds, all have this in common. Where seafood is concerned, this is thanks to omega-3 fatty acids. We all try to avoid fats, but don’t let the fatty part of omega-3’s name put you off. Fat doesn’t get healthier than this. There are various reasons why omega-3 can help your heart. It has been proven to reduce blood pressure and lower heart rate. Dr. Dariush Mozaffarian, associate professor of medicine at the Harvard School of Public Health states, “People who consume more fish have a lower risk of dying from heart disease.”

Sea salt can help your heart, too. Salt water can contribute to reducing high cholesterol and regulate irregular heartbeats. There’s less evidence of the heart health benefits of seaweed. Even so, animal studies have shown that it, too, makes a difference. Brown seaweed, especially, seems to lower blood pressure and reduce the risk of stroke!

But, what about the less likely health benefits? The main one worth mentioning is the fact that these foods can help stave off, and even treat, depression. This is a new revelation, but it’s now believed that omega-3 can help with general outlook and mental health. Sea salt can also help here. It’s thought to preserve serotonin and melatonin – two hormones linked to stress and wellbeing. Seaweed also has an effect on hormones but in a different way. It contains lignans, which can help to block estrogen chemicals linked to cancer.

And, the one we’ve all been waiting for – weight loss. There’s no magic link that means fish will help you lose weight. But, there’s no denying that individual choices have definite weight loss benefits. Halibut, salmon, and scallops are some to look out for. But, this is by no means a comprehensive list. It may also surprise you to find that sea salt has weight loss abilities of its own. This is because it can help your digestive system, and keep things clear. Which, in turn, reduces bloating and weight gain!

 

 

The Clean Eating Phenomenon: Make It Work For YOU

Healthy eating has recently been given a new zest of life. As the clean eating revolution takes over and gym bunnies are multiplying by the second, it’s easy to get lost in the hype! Plus, what works for your friend might not work for you, so everyone’s healthy lifestyle plans are going to be different. If you’re feeling motivated, but don’t want to completely give up your treats (who does?!) then stick around to find out how some small diet changes can have a big effect on your body.

 

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Re-invent convenience food


If you have a large family or a demanding job, chances are you’ve relied on convenience meals more than a couple of times. Although not harmful to you if eaten occasionally, microwave meals and processed foods can have a detrimental effect on your health if consumed regularly. This is because of the large amounts of salt, preservatives and fat they contain in comparison to normal food. In fact, the excessive amount of sodium in these meals can actually be addictive. This is why so many people to reach for the convenience food time and time again. If you want to cut down on these kinds of food but still need food that’s quick and easy, why not try simple batch cooking? Spend a couple of hours on a Sunday afternoon making a huge portion of food for the week. Pasta and homemade sauce is a good bet for this as it’s easy to plate up and is filling too. Split the final mixture into multiple portions and set aside to have throughout the week. Plus, the homemade version of a pasta sauce will typically contain much less salt than a shop bought one.

 

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Discover new kinds of food


The clean eating phenomenon has brought certain foods into the mainstream which we wouldn’t have looked twice at before. Kale is a leafy green vegetable with plenty of health benefits and can even be made into chips by roasting them with a little salt. Wholegrains such as quinoa are being used instead of white rice to keep you fuller for longer. Adding flax seeds to your morning porridge can provide you with vital nutrients for the day. The list goes on, as there’s plenty of healthy alternatives you can use to overhaul your diet. If you’re completely new to cooking, a healthy cooking course could be perfect to help hone your skills.

 

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Trick yourself


Many of us don’t actually have a bad diet – we just eat far too much. If this sounds like you, consider purchasing smaller plates and bowls. With a large plate, we are more likely to pile the food on to make the plate appear ‘full’. However, unless we are doing huge amounts of exercise every day, a lot of us are actually taking in more than we are burning off. This is the entire principle behind weight gain. If you still need that slice of chocolate cake (and we all do from time to time), serve it on a side plate or a saucer rather than a dinner plate. You won’t serve yourself as much and because of how your brain registers the piece of cake, you will feel full too.