Boosting Willpower, Toning Your Stomach, and Healthy Holiday Makeovers

4 tips for working out smarter not harder                                                                                                                                                                                                                                                                                                                                                                                                                 November 08, 2023 | [Read Online]( Health News Roundup [Eating Your Vegetables Is as Good as Walking 4,000 More Steps, New Study Says:]( A new study has found that people who consume more fruit, vegetables, and whole grains improve their fitness equal to walking an additional 4,000 steps per day. [Harvard Study Questions U.S. Dietary Guidelines, Links Starchy Vegetables to Middle-Age Weight Gain:]( Harvard research links starchy vegetables to weight gain in middle age, suggesting a need to modify U.S. Dietary Guidelines. [tw profile: CBS News] CBS News @CBSNews [tw] The FDA approved a request by Eli Lilly on Wednesday to begin marketing its tirzepatide medication, which is branded as Mounjaro for diabetes, under a new brand for weight loss as well. cbsn.ws/47qgdo6 Nov 8, 2023 18 Likes 8 Retweets 5 Replies Nutrition Corner [6 tips for a healthy holiday makeover:]( From watching portions to serving up delicious new traditions, these tips can help you create a healthier holiday. [Is Quinoa Good for You? Health Benefits and Nutrition Facts:]( Quinoa is a whole grain packed with nutrients such as fiber, protein and antioxidants. Recipe for The Day [Sinus-Clearing Ginger Wasabi Guacamole Recipe:]( Not only is this Asian-spiced guacamole fresh, flavorful, and healthy, but is also really easy to make. Lifestyle & Fitness Focus Lose Weight the Healthy Way with 5 Tips From Registered Dietitians - Keep a Daily Gratitude Journal: Our eating habits are sometimes connected to our emotions, whether we realize it or not. When we're stressed, we may use food to help cope with the stress. - Don’t Forget the Weights: Make sure you are lifting weights two or three times a week. Using moderate to heavy weights — three or four sets of 10 to 15 reps with weights that challenge you — helps increase your muscle mass. - Don’t Skip Meals: Our body's ultimate goal is to stay alive. As soon as we are being kept from calories, which are literally the life energy for our bodies, it will do things to survive. Our body knows what foods are higher in energy density, and we will crave those more. - Cut Calories, Not Flavor: By choosing options such as sharp cheddar over mild cheddar, you can use less, but you’ll still get a lot of flavor without feeling like you're on a diet. - Stay Hydrated: Research has found that people who drank two glasses of water before a meal lost more weight than people who didn’t drink water before meals — and they kept it off. 4 tips for working out smarter not harder - Find something that you actually enjoy doing: People should find something they love doing, whether it's dancing, playing a sport with their friends, or anything else with movement. - Be realistic about how much time you have: People who are bad at time management, they think, 'Oh, I don't have 30 minutes or one hour of my schedule,' but I guarantee you have five minutes every hour. That could mean doing strength training for five minutes every hour of the workday. By the end of the day, you'll have worked out for more than half an hour through these trigger workouts. - Lower your expectations and barriers to exercising: Lower your expectations and barriers to exercising. Staying consistent is more important. - Don't underestimate walking: Walking is one of the easiest ways to get your heart pumping. And while research hasn't yet nailed down an exact number of steps that we should aim for, nearly everyone agrees that the more steps you can get in the better. 4 tips to boost your willpower - Reward the effort: Resisting chocolate with your lunch all week demands a lot of willpower, which can make it frustrating if tips to boost your willpower you don’t lose weight. Feel proud of your effort – remember, it has strengthened your willpower. - Believe in yourself: Self-confidence is key. If you believe you can finish a five-mile run and you can imagine yourself on the podium with a medal, then you’re less likely to give up. - Clarify your goals: Work out what you want to achieve and how you’re going to get there – otherwise it’s like searching for treasure without a map. Planning in advance can help you focus, and there are plenty of apps to help monitor your progress. - Develop a routine: If you’re busy, establish a routine to ensure you make the time for exercise, and stock up on healthy meals and snacks ahead of time, rather than grabbing a takeaway. 3 exercises to tone your stomach - Swiss-ball pikes: Start in a high plank with your tops of your shins on a Swiss ball. Contracting your abs, roll the ball towards you, raising your hips upwards towards the ceiling until your upper body is nearly vertical. Return to your plank position and repeat. - Sliding mountain climbers: Come in to a high plank position Slide one knee in, keeping your foot in contact with the exercise slider so it moves smoothly. Glide your knee back to its original position. Repeat on the other side and continue alternating. - Weighted side bend: Stand with feet shoulder-width apart, a dumbbell in each hand. Keeping your core engaged, bend to the left, feeling your waist contract. Come back to your starting position, using your core to raise your body up. Repeat on the other side. Get In The Inbox of 100K+ American Health Readers Advertise with American Health to get your brand in front of thousands of Americans who are always looking for their next interesting product. [Get In Touch]( Why American Health? American Health is your go-to source for all things related to health and wellness. Our newsletter is dedicated to keeping you informed about the latest developments in healthcare, fitness, nutrition, and overall well-being. Whether you're looking for tips on leading a healthier lifestyle, staying up-to-date with healthcare policy changes, or exploring the latest trends in wellness, we've got you covered. Help Share American Health Wouldn’t the world be a better place if more people read fact-focused, health news? Take a minute to share this digest with your friends–they’ll thank you for it! [Share American Health]( Send us your feedback at [new@americanhealth.com](. We’re ready to listen. Update your email preferences or unsubscribe [here]( © 2023 Americans Health 19354 Watermark Drive, Suite 202 Cornelius, NC 28031, United States of America [[beehiiv logo]Powered by beehiiv](