Categories
Uncategorised

Do hangovers seem to last much longer than they used to?

So, you hit the town last night and now you’re feeling a little worse for wear…

It seems like just five minutes ago that a shower and a coffee could shake off even the worst hangover! But now, you’re sprawled out on the couch wondering if you’ll ever move again, am I right?

Believe me, we’ve all been there. The chances are, even the word cocktails makes you want to run to the bathroom. But why do hangovers seem to have a 24-48hr expiry date all of a sudden? What happened to just brushing it off and heading out the door?

Well, my friend… If you’re wondering where it all went wrong, keep reading! As I’m about to cover why these types of hangovers occur, and how to combat them.

What’s a hangover, really?

Although many of us can define a (horrendous) hangover pretty easily, from a medical standpoint, there’s actually limited understanding.

Generally, a hangover is considered a form of withdrawal and tends to be short-term. Although some hangovers may feel like they’re going to last forever, they won’t – I promise!

Also Read: 13 tips to trim down – backed by science!

Put simply, a hangover involves your liver working overtime in order to process the previous evening’s alcohol intake. First, your liver needs to break down alcohol into acetaldehyde, which is toxic to the body. Next, it breaks down acetaldehyde into acetate, which is nontoxic.

After consuming a few too many cocktails, your body can be overloaded, meaning it can’t turn acetaldehyde into acetate quick enough. This is usually where the dreaded hangover comes in.

What does alcohol do to the body?

While the odd drink here and there isn’t likely to cause significant damage, binge drinking can take a serious toll on your overall health over time. We’re all affected by alcohol differently, but here are some of the feelings you may experience after drinking:

  • Muscle pain – drinking alcohol could lead to muscle cramps and weakness.
  • Metabolism problems – alcohol can damage the tissues in your digestive tract and prevent your intestines from digesting food properly, which means that your body doesn’t absorb nutrients and vitamins.
  • Neurological function – alcohol can make communication between your brain and body more difficult. This makes coordination quite tricky for sure!
  • Reduced immunity – according to research, drinking a lot of alcohol may reduce your body’s immunity, making it more difficult for your body to fight off germs and viruses.

How much alcohol causes a hangover?

Sadly, there is no magic number (sorry!). And how much a person drinks before experiencing a hangover will depend on their own body and metabolism.

For some of us, the liver can detox a lot faster, removing alcohol from the body. While others may have impaired alcohol metabolism (usually due to genetic factors) and may find that half a glass of wine or beer is enough to have a hangover.

Women often have lower levels of the liver enzyme to remove toxins from the body than men, so women are more likely to experience a hangover (sorry ladies!).

Also Read: How to fight off sugar cravings

To make matters more complicated, weight and height can also affect how you flush alcohol out of your body.

Why can some hangovers linger for longer?

When your head is thumping and your hangover feels never-ending… Here’s why it could be hanging around a little longer than you hoped:

  • You didn’t drink enough water – Alcohol can quickly dehydrate you, making you feel sluggish (and pretty gross!) the next day. It can also slow down how quickly your body detoxes the alcohol out of your system the next day.
  • You didn’t get enough sleep – After drinking, our sleep is typically more disturbed than usual. So while you may have conked out after a few too many, the likelihood of deep, peaceful sleep is relatively low.
  • You were drinking dark booze -Introducing… congeners, these are the flavoring agents or by-products of fermentation, and they’re linked to hangovers. Stay clear to keep clear of hangovers.
  • You’re getting old…er… – Compared to your 20s, the body’s ability to detox starts to slow as we get older. As we age, our cells are also aging and unable to process toxins in the same way as when we were 21, for example.
  • You have a sensitivity or intolerance – Many of us have sensitivities we’re unaware of, especially when it comes to gluten – with beer made with barley and hops.
  • You drank on an empty stomach – Alcohol can irritate your stomach lining, making any hangover nausea, pain, or vomiting worse. Not having food in your stomach before drinking can make this all feel worse. Eat something filling and carb-filled over a salad to line your stomach.
  • You’re on your period – During your period, your body is already going through a lot! Adding dehydration into the mix can lead to a nasty hangover you’d rather avoid, believe me.
  • You’re on medication – since your liver is responsible for breaking down medications, if you’re on medication, you’ll be forcing those two organs to work even harder, which may result in them working slowly.

How to cure a hangover

If you’re hanging off the couch as you read this, don’t worry, I’m about to share my top tips for both preventing (although it may be too late now, sorry!) and curing a hangover.

While there is little research into truly ‘treating’ and ‘curing’ a hangover, a small amount of research has shown that people who took an L-cysteine supplement after three hours of drinking reported lower levels of nausea, headaches, and anxiety the following day compared to those who took a placebo. However, there’s still room for plenty of further research.

Also Read: Is walking enough of a workout for weight loss?

Until someone works out the ultimate hangover cure from a medical perspective, I’m sharing my top tips to help shake off that dreaded next-day feeling:

  • Make sure you eat breakfast! This helps to restore any lost vitamins and minerals, as well as restore your blood sugar levels and reduce hangover symptoms.
  • Get plenty of (good quality) sleep
  • Keep drinking… Water. It’s important to rehydrate!

Now, remember, in order to help avoid that dreaded hangover feeling, remember to eat before drinking, keep drinking water throughout and don’t go overboard, ladies!

Now, once your hangover is well and truly over, Trimtone is here to support your healthy living goals! Get back on track and boost your metabolism with our 100% natural formula, designed to curb cravings and boost fat loss. You’ve got this, ladies!

Categories
Uncategorised

What’s the big deal about the Mediterranean and Dash Diets?

The US News & World Report’s annual diet list for the fifth year in a row has just ranked the Mediterranean diet as the best overall diet. Following closely behind? The DASH diet and the flexitarian diet, tied in second place.

While the approach might be slightly different, all three of these diets have a lot in common. Not only are they all well researched with proven health benefits, they all recommend reducing or eliminating processed foods and replacing them instead with fruits, vegetables, lentils, beans, nuts, seeds, and whole grains. Plus, as far as diets go, they offer a lot of variety, flexibility, and very few rules.

As well as proven weight loss, the Med and dash diets have a lot of health benefits, for example, reducing risks of certain cancers, heart disease, and diabetes.

Sustainable, long-term dieting

Let’s be real, ladies, how many of us have given up on a diet when cravings overcome us? The foods that we want to eat are calling our names and we give in, and then we give up.

However, the Mediterranean and Dash diets are less likely to have these cravings crash because there’s a lot more flexibility and moderation. Instead of cutting out your favorite foods; you simply eat them in moderation. What?!

Also Read: How to fight off sugar cravings

Many nutrition experts believe that the Med and Dash diets see greater long-term success because they’re so flexible. In addition, they’re easy to follow, which makes them a lot easier to sustain long term. Instead of feeling like you can’t eat anything and you’re depriving yourself, you’re adding fresh fruit and veggies, whole grains, and fish to your diet. And this feels much more manageable and sustainable than battling against a diet full of restrictions.

Rather than being built on depriving yourself, both diets follow an approach based on improving health.

Top tips for changing your eating habits

food for weight loss

  • You don’t have to become vegan or veggie overnight – Instead, mix it up with more fresh fruit, veggies, beans, lentils, and whole foods.
  • Be patient – Remember, long term changes don’t happen overnight.
  • Limit your alcohol intake – If you can’t cut alcohol out completely, limit the days you drink. Plus, try to stick to lower-alcohol options such as a white wine spritzer rather than a full glass of wine.
  • Personalize your plate for you – Remember, everyone’s plate will look different from each other, and your plates will look different day-to-day.
  • Use Trimtone – Struggling with your cravings? Or feeling a bit flat? Trimtone can help curb those cravings and cut out snacking without losing energy.
  • Seek professional support – If you’re not sure what food groups you should be eating or filling your plate with, meet with a registered dietitian or nutritionist to support you going through these changes.

Health trends for 2022 and beyond

Outside of dieting, nutrition experts are seeing health trends shifting towards less meat, less alcohol, and less sugar. And experts say that many people are taking the initiative to make positive steps toward healthy decisions.

In December 2021, the 2020–2025 Dietary Guidelines for Americans was released; however, they didn’t include the reduction in the recommended daily intake of alcohol and sugar, which health and nutrition organizations have criticized.

Also Read: 13 tips to trim down – backed by science!

In addition, the American Institute for Cancer Research released a statement revealing that The Dietary Guidelines Advisory Committee found that the current evidence does in fact justify tightening the alcohol guideline for men to match the recommended limit for women, which is no more than one drink per day.

Despite the Dietary Guidelines for Americans not implementing these changes, nutrition experts say they’re still noticing a gaining momentum for plant-based, lower-sugar, lower-alcohol lifestyles as more and more take an interest in their overall health.

This isn’t to say there’s less interest in sugar and red meat, but there’s a different approach. Many of us are moving away from sugary sodas and towards drinks like flavored sparkling waters. Plus, consumers are taking a more flexible approach, with consumers choosing more meatless meals throughout the week.

Overall, more people are interested in their overall health and wellbeing, as opposed to trying to reach a goal weight.

Also Read: 14 healthy food swaps to boost weight loss

As our interests move this way, it’s no wonder that diets like the Mediterranean and Dash diets are gaining popularity. With plenty of evidence to support their sustainability for healthy living.

Ready to try the Med or Dash diet for yourself?

workout motivation

So, there you have it, ladies! There’s no doubt about it, if you’re looking to make long term changes, then the Med and dash diet could be for you. With lots of health benefits, reducing risks of certain cancers, heart disease, and diabetes, as well as weight loss, it’s a win-win.

Trimtone is a 100% natural fat burner for women, helping to reduce those pesky cravings so you can focus on becoming a better, healthier you!

Made with 100% natural ingredients, Trimtone boosts your metabolism, reduces appetite and fires up fat burn!

Categories
Uncategorised

5 exercises to tone your belly after weight loss

If you lose a lot of weight, it can leave behind excess skin, especially around your tummy. You have done the hard part of losing weight, but loose skin is very common after losing weight and it can be difficult to get rid of it yourself.

The good news is that there are some strength training exercises that combined with a healthy diet and cardio, it can help you burn excess fat and tighten the skin on your stomach.

We’ve compiled a list of our five favorite exercises to tone your tummy and leave you with a solid middle section in no time! Focus on 15-20 reps with each exercise.

Legs Up Straight Arm Crunch

This exercise is great for toning up those upper abs, and ladies if you feel like challenging yourself a little more, grab yourself a dumbbell to make this is a little more difficult.

Also Read: 10 tips to beat your junk food cravings

Start on your back with your legs in the air, 90 degrees from the floor. Then with straight arms, or holding your dumbbell, curl your shoulders and upper back from the floor using your core strength and abs whilst reaching towards the ceiling.

Hold this for a moment and then slowly lower yourself back to the starting position. During this exercise, make sure that your arms are straight and your legs are up for the entirety of the exercise.

Lying Leg Raises

This one is to work on your lower abs and these lying leg raises will help to tone the area and help tighten up the skin.

Also Read: 13 tips to trim down – backed by science!

Begin by laying on your back with your legs up at a 90 degree angle to your upper body. Start by lowering your legs to the ground, whilst trying to keep them as straight as possible. Then, once your legs are about to touch the ground, lift them back up to your starting position.

Then repeat!

Air Bike

This air bike exercise is another exercise performed whilst lying on your back. Start by putting your hands behind your head, elbows bent and knees slightly pulled towards you.

Next, use your core and abs for support and curl your shoulders from the floor and pull your left elbow to touch your right knee. They should touch, or nearly touch. Alternate by pulling your right elbow to your left knee and continue to switch for 15 to 20 reps.

Pelvic Thrusts

Now ladies, pelvic thrusts are another great exercise for your lower abs.

Similar to the lying leg raises, start by laying on the floor, legs up at a 90 degree angle to the ground.

Also Read: How to fight off sugar cravings

Keeping your legs up in the air, gently lift your pelvis using your core and abs, then lower yourself back down.

Then repeat.

Side Bridge

Don’t be fooled by the side bridge now ladies, it may seem simple, but it is a vital exercise if you’re wanting to strengthen those obliques.

Begin by laying on your side and using your elbow and forearm to hold your weight. Form a straight line with your body by raising your chest and stomach off the ground and then hold this stance for as long as you can.

Trimtone is here to support your goals

Well done, ladies! You’ve done the hard part in losing weight, now it’s time to just tone up!

If you’re still in the middle of your weight loss journey, and you need a little support, did you know that Trimtone can help? Our 100% natural formula works to fire up fat burn, suppress your cravings and boost your metabolism.

You’ve got this!

Categories
Uncategorised

13 tips to trim down – backed by science!

When we’re on a diet, we seem to be constantly hungry, don’t we, ladies?

If you are trying to lose weight, adopt a new health routine or just trying to suppress those cravings, it can be made difficult to try while you have a stomach rumbling away.

Often, when you are hungry, it is a signal that your body needs energy or you desire a specific kind of taste. But many of us think we’re hungry when in fact we’re thirsty. So when we’re opening the cabinet looking for a snack, instead we should be getting a glass of water.

To help you overcome hunger, we’ve put together our 13 best scientifically proven tips for weight loss.

Get enough protein

Protein is a key nutrient that will help you feel full. There are many reasons to eat enough protein in your diet and it can also help you lose weight by keeping you feeling full for longer.

In addition, it can lower your hunger hormone levels. Even vegetable proteins like beans and peas, can help you feel full and satisfied. It is possible to get at least 20-30% of total calories from protein enough to help you curb those hunger pangs and stay satisfied.

Eat those fiber rich foods

Eating a high fiber diet can help you lose weight by reducing hunger and so it will help you eat fewer calories.

If you eat high fiber foods, it will help you stay full by slowing down your digestion and it tells your body to release fullness hormones that increase your satisfaction and regulate appetite. In addition, high-fiber foods often have other nutrients vitamins, minerals and antioxidants.

Also Read: 14 healthy food swaps to boost weight loss

So, choosing a diet full of fruits, vegetables, beans, seeds and nuts can also be great for your long term health benefits! In addition, pairing egg whites with fiber can double the benefits of saturation and taste!

Stay hydrated

There is some evidence to suggest that drinking water may suppress your appetite and boost weight loss in some people. In addition, as well as weight loss, the benefits of drinking enough water are great for your energy levels, sleep, skin and general health. Drink those eight cups a day, ladies!

Eat plenty of whole foods

According to a recent study, eating solid foods and foods that have a denser structure significantly reduces hunger compared to consuming thin and liquid foods. Other studies found that those who ate food with a more complex texture, when eating, ate less than those who chose thinner, liquid foods.

This is thought to be due to the fact solid foods require extra digestion. This can provide your brain with more time to decide when you are full.

Be mindful and take your time

If you eat quickly or while sitting at the computer, or on the couch watching television, your body may have trouble telling you that you’re full. Instead, get rid of all the distractions and focus on the food you eat.

And when you’re hungry, it’s easy to consume food without thinking about what you ate, and in the end, you inadvertently eat too much. Slowing down how you eat can prevent overeating.

Eat your meals on a smaller plate

Ladies, have you ever been told to eat from a small plate or use a specific spoon or fork to help you eat less?

Well, according to a recent study, that’s actually true. Reducing the size of your dinner plate may be an unconscious way to help you reduce your food intake and consume less. For example, when you have a bigger plate, you have a better chance of eating more without noticing and piling your plate high. In addition, while eating with a small spoon or fork may not directly affect your appetite, it can help slow you down while you’re eating.

Ensure you’re exercising regularly

It seems counterproductive for avoiding those feelings of hunger, because once you’ve finished your workout, you’re likely to need some energy replenishment.

Also Read: 10 tips to beat your junk food cravings

But exercise is believed to reduce appetite and reduce your hunger hormones, making you feel fuller.

Get enough sleep

We know, we know, it’s way easier said than done… However, when you’re not getting enough sleep, it can enhance feelings of hunger and cravings. The CDC states that most adults need 7-9 hours of sleep a night.

Manage your stress

We know that, again, it’s easier said than done, but too much stress increases cortisol levels.

Although the effect of cortisol varies from one person to another, high levels of cortisol are often thought to cause things like increased appetite and cravings. According to one study, stress is also thought to reduce or lower your level peptide YY, a saturation-related hormone.

Eat small pieces of ginger

As odd as it may sound, just hear us out. Ginger actually has many health benefits ode to its anti-inflammatory and antioxidant properties. Recent studies have shown that it may also reduce feelings of hunger. Don’t take this as the done thing and start snacking on it like chips though, there needs to be more research carried out before it is confirmed.

Cleverly choose your snacks

Some people are very against the idea of snacking, whilst some include snacks into their daily eating routine; it’s up to your personal preferences. However, if you are having trouble keeping yourself full and happy all day, then some snacks can help.

Also Read: Strength training at home: The complete guide for driven women

In the effort to keep yourself feeling full and satisfied, opt for snacks that are packed with:

  • Healthy fats
  • Protein
  • Complex carbs
  • Fiber

For example, a high protein yogurt is a great snack for keeping those hunger pangs away.

Try Trimtone!

Trimtone is a 100% natural fat burner for women, helping to reduce those pesky cravings so you can focus on becoming a better, healthier you!

Made with 100% natural ingredients, Trimtone boosts your metabolism, reduces appetite and fires up fat burn!

Categories
Uncategorised

The ultimate calorie burn: Workouts vs A night of passion

When you’re struggling to drag your butt to the gym, it’s no surprise your mind drifts to the idea of burning calories with sex instead.

In fact, many of you are searching every month whether it’s worth jumping in the sack or if exercise really is the key to burning calories.

The trouble is the ‘average’ steamy session between the sheets can totally differ from one couple to the next, depending on a whole range of factors – from positions, to duration, gender and even your fitness level. Put it this way, there’s a lot to consider.

Now, if you start bringing calorie counting into your sex sessions, the chances are, it’s gonna kill the mood. But at the same time, sex is certainly a great way to exercise…

Is sex a good workout?

If it’s burning calories, it’s gotta be considered a ‘workout’ right? However, it’s worth remembering that the ‘average’ duration of sex can totally differ from one couple to the next, making it tough to gauge true calorie burn.

In reality, unless your sessions are lasting over an hour, you’re unlikely to burn as many calories having sex as you would during other forms of exercise – such as swimming or running. It all comes down to heart rate.

While it’s wonderful that sex has health benefits and helps people feel more energetic and motivated, as well as the ability to burn calories, it is important that you do not rely on sex as a form of exercise and choose other methods, too.

How many calories do women burn during sex, compared to the opposite sex?

While some research would suggest that men burn more calories during sex than women, there are so many other factors to consider – making it impossible to truly decide who burns more.

Plus, where do same sex couples sit in this equation? Put simply, the person doing the most movement during sex is likely to be burning more calories.

Furthermore, your choice of position plays a part. If you’re a Pillow Princess, the chances are you’re not burning so much. If you’re taking the lead in the reverse cowgirl, you’re going to be burning more, ladies!

What about a 30 minute run vs sex?

How long would you need to be, *erm*, going at it for? Or, ya know, running for?

Sorry to disappoint, but yet again it kinda depends. The number of calories you burn during sex relies on a variety of factors, as we talked about above. And the same applies to running.

Also Read: Is walking enough of a workout for weight loss?

In fact, it doesn’t matter what type of exercise you’re doing, as there’s typically a number of factors to consider (such as how much weight, duration, heart rate etc).

For a 30 minute run vs a sweaty session between the sheets, it can depend on:

  • The pace you’re running at
  • The incline you’re working with

On average, running for 30 minutes can burn anywhere between 200 and 500 calories. But what would the sex equivalent be? Well… We heard that the butter churner position can burn around 211 calories per 30 minutes. We’re not quite going to demonstrate it for you, though…

How long would sex have to last to burn as many calories as a 30-minute walk?

While walking won’t quite get your heart pumping as much as a run might, you can still burn between 100 and 200 calories from a 30-minute stroll.

Also Read: 10 motivational tips that will change your life

If you’d rather swap the walk for sex instead (who wouldn’t?), around 30 minutes of doggy style could burn around 180 calories. I repeat, could.

What about sex vs 30 minutes of weightlifting?

If you’d rather skip the weights and head straight for bed (not to sleep, bearing in mind…), standing sex could be a great alternative to 30 minutes of lifting weights.

For every 15 minutes of standing sex, you could be burning around 99 calories. I know what I’d rather be doing…

30 minutes of yoga vs sex

The clue is in the title with this sex position: The eagle.

Yep, 20 minutes of sex in this position could be a strong alternative to 30 minutes of yoga, burning a whopping 120 calories.

How to increase calorie burn during sex

By now, I’d be surprised if you’re not already stripping off, ready to jump in the sack. But it’s going to take some work to burn those calories in bed, vs the gym!

Also Read: Here’s how a short HIIT session can boost your weight loss

But of course, that doesn’t mean it’s not possible… But how can you increase the number of calories you burn during sex? Here’s how:

  • Pay attention to positions that require the most movement (therefore calorie burn)
  • Focus on duration – It’s not just about intercourse either, as foreplay can also come into the time spent being intimate with your partner

The bottom line – sex or workouts?

The truth is, sex is fun, exciting and far more pleasurable than hitting the gym. Plus, you’ll save money too. With the added benefit of happy chemicals being released, sex can also improve your heart health and sleep quality, too.

Of course, one quick sex session won’t quite tally up with a go-hard-or-go-home gym workout, but the two can work perfectly together to maximize your weekly calorie burn.

Remember! Duration and positions count, so don’t be afraid to get inventive. Enjoy sex for what it is, without focusing on your calorie burn during – let’s be honest, that’s a total mood killer!

If you need a helping hand in smashing your calorie burn, there’s always Trimtone. Our 100% natural formula helps fire up fat burn, while reducing cravings and boosting your metabolism. You’ve got this, ladies!

Categories
Uncategorised

How to fight off sugar cravings

Did you know that the average American woman consumes a staggering 48 pounds of added sugar every year? That’s an astounding four pounds a month.

It’s not just our teeth we need to worry about with sugar; having too much sugar in your diet raises your risk of obesity, diabetes, and heart disease. According to a 2014 study, those who exceed the recommended daily sugar intake limit increase their risk of heart disease by at least 30%.

Now we’re not sure about you, ladies, but those statistics are mind-blowing, and they make us want to quit sugar asap! But sugar cravings can be intense, and putting an end to them and cutting back on added sugar is hard. We’re sure that sugar can actually speak sometimes, whether that’s whispering at you to come down the snack aisle at the grocery store, to grab some ice cream from the freezer, or to have another cookie.

Why do we crave sugary foods?

The first step to cutting back on sugary foods and regaining your power is understanding why we crave them. There are several reasons we might crave sugar, from our hormones to habits to the smell of a decadent doughnut. The desire for sugar is innate and drilled into us from an early age.

Also Read: Why sleep is important for your weight loss

Scientists believe that our preference for sugar comes from sweet tastes exist as a way for us to identify sources of digestible carbohydrates and glucose-based energy. Sugar is such a big part of our diet, and it’s hard to cut it out completely.

How to stop sugar cravings

Listen to your body and figure out what it needs

Sometimes you might be craving sugar or want something sweet, but that doesn’t mean that you must reach for the ice cream. Take a minute to figure out what’s going on in your body, do you feel stressed? Do you have a headache? Are you hungry? Feeling bored? Are you low on energy? Or do you want something sweet?

Slow things down

If you have a craving, try drinking a glass of water, taking some deep breaths, or going for a short walk, these might distract you or satisfy your cravings. If you’re actually hungry, it’s ok to reach for a snack.

In fact, your best bet for cutting off a craving at its root might be to have a snack packed with protein or healthy fats. Plus, prepping your own at the start of the week will help you to be prepared for cravings and avoid trips to the vending machine.

Pay attention to your patterns

If you’re finding that every day at 3pm without fail, you’re craving something sugary, that’s probably a good sign that you should add in a protein-packed snack to help you power through the afternoon.

Also Read: Here’s how a short HIIT session can boost your weight loss

This will help you to feel better, as well as set you up for a better evening.

Balanced meals

Ensure that all of your meals are well balanced with protein, vegetables, healthy fats or carbs. Not only will this keep you fuller for longer, but it’ll stabilize your blood sugar too.

Eat to feel satisfied

How satisfying you find your meals will help you feel better about eating healthily. If you constantly feel deprived, then you’ll find those cravings shout louder than ever.

So, work out what you love to eat and make you feel satisfied, and this way you won’t feel so restricted.

Use some spices

Often, when we’re craving sugar, it’s not really about sugar but craving something flavored. By using spices when you’re swapping out sugar, you’ll still eat plenty of flavorful food but less sugar!

Craving something sweet? Eat something with cinnamon; for example, a pinch of cinnamon on your oatmeal can sweeten it up without needing sugar.

Get creative

By mixing up your recipes and getting curious with your cooking, you might find that you’re not only having fun, but you’re getting to experience new fruits and vegetables that you’ve never tried before.

Plus, there’s so much creativity in cooking you might find yourself getting excited about creating something healthy for dinner.

Avoid sugar-pushers

Most people will support your healthy mission until it interferes with their plans, for example, your mom trying to get you to have dessert, your partner wanting to go out for pasta, or your friends pushing you towards cocktails.

Also Read: Is walking enough of a workout for weight loss?

These are the moments where you need to stand firm and remember that pushing you towards breaking your goal isn’t about you but them. Stay strong!

Use Trimtone

daily healthy habits for women

Need a hand curbing those cravings? Did you know that Trimtone doesn’t just boost your motivation and reduce your appetite? It can help you to suppress those sugar cravings too!

Curb those cravings with these foods

Fancy something sweet? Try these instead:

  • Apple slices with nut butter
  • Berries with a handful of mixed nuts
  • Whipped ricotta with cherries
  • Baked apples dusted with cinnamon
  • Sweet herbal teas, like rooibos with vanilla

Fancy something salty? Try these instead:

  • Guacamole and cucumber coins
  • Fresh veggies or crackers with hummus
  • A handful of seeds or nuts
  • A hardboiled egg with everything seasoning

If you need some support to reach your healthy living goals, smash through your targets and curb those cravings, then Trimtone is here to support you!

Our 100% natural formula allows you to maximize your fat loss! As well as reducing your appetite and helping you to STOP the cravings – curbing the urge to snack – our powerful ingredients tell your body to burn more calories whilst giving you more energy!

Categories
Uncategorised

14 healthy food swaps to boost weight loss

Let’s be honest, ladies; How many of us decide to stick to a diet, eat a (rather boring!) salad for two weeks and then quit completely? There’s no chance we’re alone in this one!

But your weight loss and healthy eating goals don’t mean you have to say goodbye to your favorite foods and eliminate those delicious ones. Below we have compiled a list of 14 healthy switches to help you enjoy delicious meals while sticking to your healthy eating goals!

The easiest way to make real changes in your life, develop new habits and stay motivated is to have small and easy changes without feeling alone! In this way, sticking to your goals isn’t quite so tough.

My favorite 14 healthy food swaps

Right, ladies, let’s dive in!

Replace breakfast cereals with oats

Is there any other food quite so versatile? I don’t think so! Oats are satisfying, filling and there is a lot you can do with them. Serve them with fruit and nuts for nutritious oatmeal. Or bake oatmeal and make your own granola. You can even add dried fruit and honey to sweeten.

Not only can you control what’s in your breakfast, but oatmeal has almost a third of the calories of other breakfast cereals.

Switch pasta for zoodles

What the hell are zoodles? It’s short for zucchini noodles! With a spiralizer, you can easily prepare any vegetable noodles. For example, zucchini, carrots, beets, cabbage, cucumbers, butternut squash and sweet potatoes can be spiralled into noodles.

Since they all have a lower calorie content compared to regular pasta or noodles, you can get the same comfort from pasta, without the hefty calories.

Enjoy avocado toast

There is some misconception about avocado and its high fat content, that’s true – but they are high in the right kind of fat.

If you love eating toast and want to make sure you add some fiber, vitamins and minerals to your diet, try adding a tablespoon of avocado to your toast. Up the flavor with a little salt, pepper and squeeze some lemon on top!

Whole fruit, not smoothies

We’ve already mentioned this, many times, but how often do you sit down and eat a banana, half an apple, a pineapple, five strawberries, an orange and bunch of spinach in one sitting?

Maybe not very often, right? But if you drink smoothies, this may sound pretty normal.

If you are looking to lose weight, feeling satisfied from your meals is important. You will quickly find that if satiety is low, you’re going to crave something soon after!

Also Read: Here’s how a short HIIT session can boost your weight loss

In addition, when we blend the fruit, we break down the fiber and our body is less able to detect calories. Smoothies and juices are great as a sweet treat and will definitely tastier than soda, but remember exactly what you are consuming.

Baked, not fried

If you’re keeping an eye on your calorie intake, there is a lot of fear about carbohydrates, especially potatoes. But did you know that you don’t have to avoid potatoes just because you’re on a diet?

It all depends on how you prepare them. Baking some potatoes is a much healthier way than frying. And you should skip adding things like oil, butter, cream and cheese, because all these ingredients add up.

Our favorite way to eat potatoes is to slice them, season with salt, pepper, garlic/herbs and maybe bake some peppers and whack them in the oven for half an hour at 350 degrees!

Delicious, satisfying and healthy!

Almond milk, not dairy

Did you know that a cup of milk, even when opting for 0% milk, has 83 calories? In comparison, unsweetened almond milk has just 36 calories per cup. Plus, it’s super easy to make at home.

If you’re gonna eat pizza, add veggies

Miss your favorite takeout meal? Well, you can still keep on top of your healthy eating goals by skipping fatty toppings such as pepperoni and instead opting for one packed with veggies.

This way you can still enjoy your favorite treat, but you also get a lot of vegetables into your diet.

Cut out refined sugar

We all know that we need to reduce our intake of sugar, especially refined sugar.

Also Read: Is walking enough of a workout for weight loss?

But if you’re missing a little sweetness, don’t worry! Try adding fruit (such as dates, banana and mango) or cinnamon instead!

Cook with applesauce instead of oil or butter

While we can reduce calories in the foods we eat, what about when you’re cooking? Well… Applesauce is a very good substitute for recipes that require butter or oil.

Not only does it have only 100 calories per cup, but it also has a very low saturated fat content.

Make a snack with roasted beans

There is no denying that nuts are good for you; they may be small but they’re packed full of lots of good things! However, they can also also be quite calorific.

If you are looking for a crispy and tasty snack, instead of chips or nuts, grill chickpeas or edamame beans with a little spice for a tasty, protein-rich snack. A cup of roasted nuts has about 200 calories, while a cup of nuts has more than 800 calories.

Swap cheese sauce for bean sauce

Now, we know it sounds a little weird… But beans and vegetables are the perfect base for cream sauces and can be another great way to get plenty of vegetables into your diet.

Cream sauces are usually very fatty and rich, easily tripling the calorie content of your favorite pasta. When preparing creamy vegetable sauce, try using cauliflower or carrots with some nutritional yeast! It’s a super easy sauce to prepare, with much fewer calories.

The secret star here is nutritional yeast, full of creamy flavors, making it a must for your pantry.

Swap out mayo for hummus

Do you want to add flavor to your favorite sandwich without adding a bunch of calories? Then try replacing mayo with hummus or mustard. Hummus has 75% fewer calories than mayonnaise! Crazy, right?

And mustard has about 20 calories per ounce, so it’s a great way to add flavor without unnecessary extra calories.

Make your own salad dressings without oil

When we try to eat healthily, many of us choose salads. And salads can be very nutritious while low in calories; For example, leafy vegetables are high in many minerals, can keep you feeling full, while also being low calorie-wise.

Also Read: Here’s how to shape up this Spring!

However, all your good work can disappear if you add an oil-based dressing. One tablespoon of olive oil has 120 calories – more than all the ingredients of your salad combined!

However, we recommend that you prepare a low-fat, oil-free salad dressing utilizing mustard, vinegar, beans, avocados or seeds.

Make a bean chili

Now it might just be us… But chili is one of my ultimate comfort foods. Have you ever tried to make a meatless version with a variety of beans? Not only do the beans have a very low fat content, but they are also full of slow releasing complex carbohydrates, as well as being a great source of protein.

In addition, beans have 50% fewer calories than the same amount of lean ground beef.

So, you have 14 healthy diet changes that you can make to achieve your weight loss goals. You’ve got it, ladies!

Use Trimtone

Now you know about these easy switches, I have no doubt you’ll be smashing your goals in no time! But if you need a little help to support your weight loss, Trimtone is always there to help you achieve your goals faster than ever before.

Our 100% natural formula has been carefully created to help you burn fat, reduce your appetite and speed up your metabolism.

Categories
Uncategorised

10 motivational tips that will change your life

Do you ever feel like everyone around you is relishing in the new year, new year mood, and you just can’t find your motivation? You know you want to set some goals and make this year your best year yet; you’re just not sure how to get there?

Well, ladies, we’re here to help! We all get stuck in ruts occasionally, and it can be hard to shake it all off. We’re here with our top motivational tips to give you a serious mood and motivation boost!

Here are our top ten motivational tips to help you get out of your rut and start living your best life.

Create tomorrow’s to-do list tonight

workout goals

When you’re feeling overwhelmed or a bit lost, it might seem counterintuitive to make a list for tomorrow but, it’s a game changer! Even if you’ve not got that much to do, you’re clearing your head and reducing your stress levels by writing it all down and creating a plan.

Also Read: How positive affirmations can support your weight loss goals

Plus, when it comes to the morning, you know exactly what’s waiting for you.

Make your bed every day

When you’re in a rut, how quickly do you stop making your bed? Making your bed every morning sets your day up right and gives you a sense of achievement. Plus, getting into a made bed feels so much better at night.

Read, read, read

If you’ve got lots of free time, then reading is one of the best habits to develop. It stimulates your brain, plus it’s great for your mental health. Studies have shown that stress levels are reduced by 68% after reading.

Work out

Whether it’s a 30-minute walk around your local area or a quick 20-30-minute HIIT workout, exercising can absolutely turn your day around. And it’s good for you!

Consider your nutrition

If you’ve got weight loss or healthy living goals that are feeling a bit stuck, and that’s what’s making you lose your motivation, have you thought about Trimtone and how it could support your goals?

Also Read: Why sleep is important for your weight loss

Our carefully created formula is made with 100% natural ingredients, and it works with you to boost your metabolism, burn fat, and reduce your appetite. We know that you’ve got everything in you to smash your goals, but if you need a bit of support, Trimtone is here for you.

Book in some self-care

If you’ve been working hard recently, then it’s time to book some self-care time and pamper yourself. You could even build it into your nighttime routine to create a relaxing end to the day.

Visualize your goals

If you feel like you’ve lost sight of your motivation, then positive imagery is a powerful way to get back on track. Think about your goals, imagine your life once you’ve reached your targets and use these thoughts and feelings to keep yourself going.

Speak to yourself kindly

We’re all guilty of it. Would you speak to a friend how you talk to yourself sometimes? The answer is probably no.

Also Read: Does going vegan help you lose weight?

We all need to speak to ourselves kindlier and create a positive attitude.

Take part in activities that fuel your purpose

How many things are you doing because you feel like you should, rather than because they’re what you enjoy? Training for a marathon is grueling, but if you don’t love it, you’re going to find it draining. This applies to all parts of your life; if you don’t love it, replace it with something you love! 

Reward yourself

When you’re feeling low and struggling, you might not feel like you deserve nice things, but if you build in rewards, it helps keep you motivated and avoid everything feeling like such a slog. Make sure to reward yourself, whether you treat yourself to a movie, a nice dinner, or a new pair of leggings! You’ve got this, ladies!

We hope this list of ten motivational tips will help you shake it off, get out of your rut and kick-off 2022 in the right way!

Remember, if you need some support to reach your healthy living goals and smash through your targets, Trimtone is here to support you.

Our 100% natural formula allows you to maximize your fat loss! As well as reducing your appetite – curbing the urge to snack – our powerful ingredients tell your body to burn more calories!

Categories
Uncategorised

10 tips to beat your junk food cravings

Cravings can seem to come out of nowhere; one minute, you’re working away at your desk and then boom, you feel like every bit of your body wants a bowl of chips or ice cream straight from the container.

Wouldn’t it be nice if we always craved apples, blueberries, or spinach? Am I right, ladies?

You can either fight your cravings or give in to the temptation, and it’s totally fine to allow yourself a treat every now and then. But when cravings turn into binges, you’re in hot water, and your weight loss goals start to go out the window.

Unsure how to beat your junk food cravings? Then you’re in luck because we’ve put together our top ten tips for conquering your cravings.

Manage your trigger foods

Hands up, who’s guilty of creating a little ‘snack drawer’ that’s within easy reach of your desk at work? It’s so much easier to give in to temptation when the food you’re craving is just an arm’s reach away. This doesn’t mean that you can’t have any treats in the house but choose treats that are easier for you to manage and walk away from.

Don’t skip meals

It’s much easier to ward off cravings when your stomach isn’t growling and begging to be fed, so don’t skip meals. Kick-off your day with a healthy breakfast and follow it with a healthy and satisfying lunch and dinner.

Also Read: Here’s how to shape up this Spring!

Plus, don’t forget, it’s OK to include snacks; just make sure they’re within your daily calorie count.

Are you actually hungry? Or craving something?

If you’re hungry and it’s not close to mealtime, you should eat something to ward off those hunger pangs. But if it’s the mental feeling of craving something, then maybe what you need is some craving-busting techniques.

Drink water or a low-cal beverage

Whether it’s just a distraction or just drinking something that will satisfy your craving, then try a tall glass of water.

Also Read: What does a fridge stocked for weight loss look like?

If you don’t like water or it’s not hitting the spot, try adding a slice or two of lemon, lime, or cucumber to mix it up.

Go for a walk

It sounds counterintuitive but stave off your cravings with a bit of exercise and get some fresh air as well as some exercise. As well as serving as a distraction, physical activity could help reduce any stress that is driving your cravings.

Make sure you’re getting your beauty sleep

According to the CDC, adults should aim for at least seven hours of sleep a night, but over a third of us aren’t getting enough zzz’s. It’s much easier to fight cravings when you’ve had enough sleep, plus not getting enough sleep can lead to increased cravings and weight gain.

Manage your stress levels

Too much stress can cause many issues, including cravings for junk foods. If you’re finding that stress is taking over your life, which plays out in junk food cravings, and you’re not able to distract yourself, consider seeing a dietician or nutritionist for some support.

Chew some gum

A stick of chewing gum or a piece of hard candy isn’t very high in calories, and the little bit of flavor might be all you need to get past your craving for something sweet.

Call a friend

If you’re really struggling to distract yourself from your craving, why not speak to a friend or family member about being there to hold you accountable the next time you fancy junk food? Then you can call or text them when you have a craving, and they can try to distract you.

Also Read: Does intermittent fasting help to boost weight loss?

Plus, it’s always nice to have someone cheering you on and supporting your goals to eat healthier!

Use Trimtone!

workout motivation

If you need some support to reach your healthy living goals, smash through your targets and curb those cravings, then Trimtone is here to support you!

Our 100% natural formula allows you to maximize your fat loss! As well as reducing your appetite and helping you to STOP the cravings – curbing the urge to snack – our powerful ingredients tell your body to burn more calories whilst giving you more energy!

Categories
Uncategorised

Is walking enough of a workout for weight loss?

Often, when we’re thinking about exercising for weight loss, high impact workouts like sprinting, spin classes, strength training and HIIT comes to mind. However, did you know that working out could be as easy as walking in the park? Literally!

Now, we don’t know about you, ladies, but we just let out a big sigh of relief.

If you’re right at the beginning of your fitness journey, or you’re looking to get back to working out after injury, then walking can be a very effective exercise. It’s excellent for building a base level of cardio. However, bear in mind we’re not talking about a slow stroll; you need to get your heart rate up.

So, lace up those walking boots and let’s talk more about walking as a form of exercise!

Why is walking such a great form of exercise?

There are tons of benefits thanks to walking? For example, walking is great for:

  • healthier blood sugar levels
  • stronger cardiovascular system
  • lowers blood pressure
  • improved fertility

Plus, so many other great benefits, like boosting your mental health by reducing feelings of anxiety and stress. In addition, walking stimulates blood flow to your brain and around your body, boosts your metabolism, and improves your overall mood. According to research, just 30 minutes of walking a day can significantly improve your mental health.

Also Read: Strength training at home: The complete guide for driven women

Plus, every 1,000 daily steps that you take is linked to a 28% lower risk of early death, according to research demonstrated at the American Heart Association’s 2021 Epidemiology and Prevention Lifestyle Cardiometabolic Health Conference. If walking is your primary form of exercise, then aim for 10,000 steps a day.

Walking for weight loss

That’s not where the benefits of walking end, though! While walking is not the most efficient type of workout for weight loss, it is possible to lose 10 pounds through walking.

We’re looking to create a calorie deficit to lose weight, right? So, for example, say you weigh 160-pounds, and you walk at 3.5mph for an hour, you’ll burn around 302 calories.

If you walked briskly at a rate of 4-5 miles per hour, you could burn just as many calories per mile as if you were running at a slower speed. And as walking has a much lower impact on your body, you’re less likely to suffer from injury.

Also Read: Here’s how to shape up this Spring!

So, you absolutely can lose weight by walking, and it does count as exercise. However, if weight loss is your goal, we’d recommend that you add in a few weekly workouts of strength training and stretching into your routine once you’re feeling fitter.

How far should you walk each day to lose weight?

According to the World Health Organization, the US Department of Health, and the American College of Sports Medicine, adults should aim for 150 minutes of moderate intensity exercise each week for your health and 300 minutes a week for weight loss.

Moderate intensity walking would mean walking at a brisk pace, around 3-4mph. If you’re less fussed about the numbers, this should mean that you’re breathing heavily enough that you can talk whilst walking, but you can’t sing.

150 minutes probably sounds like a lot, but that breaks down to 30 minutes per day, split across five days. Plus, you don’t have to jump straight into 150 minutes. You could start slowly and gradually increase your activity week by week. The most important thing to remember is to ease into it.

Also Read: Sneaky ways food makes you gain weight

Depending on how inactive you were before, you can definitely overdo it, so start slow, with some walking maybe two or three days a week and build it up. By gradually increasing your activity, you’re less likely to hurt yourself.

How to lose weight whilst walking

So, with all of that in mind, here are our top tips for using walking as a way to lose weight!

  1. Walk for ten minutes – start at a comfortable, steady pace for ten minutes a day, aim to reach a goal of walking for 30 minutes straight a day.
  2. Walk for 30 minutes a day – step up the pace to a moderate-brisk pace that means you can talk whilst walking but not sing.
  3. Switch up the terrain – walking on steep ground, like up a slope or hill, will cause your heart rate to increase constantly, and this causes your metabolic rate and calories burnt to increase as well. Plus, walking on uneven terrain challenges your lower body to step it up.
  4. Take the stairs – find a park, building, or gym with multiple flights of stairs. Try to climb a set of steps every ten minutes during your 30-minute walking workout. Then progress to climbing the stairs every five minutes, climbing the stairs six times during your 30-minute walking workout.
  5. Try walking intervals – so pick up the pace for one minute, then recover at a moderate walking pace for four minutes, and then repeat these five more times. Once you find this easy or less challenging, try walking faster for two minutes, recovering for three minutes. And slowly increase the amount of time you’re walking briskly until you’re walking quickly for all 30 minutes.
  6. Try jogging – if you’d like to progress to jogging, try the same interval training method from tip five. So, start by jogging for one minute, recover by walking for four minutes. Over time, increase the amount of time you’re jogging and decrease the amount of time you’re walking until you’re jogging for 30 minutes all at once.

The bottom line

So, there you have it, walking can absolutely be a workout and help you lose weight. Whether you’re looking to progress to jogging or looking for a low impactful way to enjoy many health benefits, walking is a great workout.

And remember, before you step up your walking routine, make sure you’re comfortable with any changes and stay safe to avoid any injuries.

Use Trimtone to support you

If you’re ready to start your fitness adventure and start introducing walking into your routine, have you considered how Trimtone could support your healthy living goals?

Our 100% natural formula allows you to maximise your weight loss! As well as reducing your appetite – curbing the urge to snack – our powerful ingredients tell your body to burn more calories!