How Much Protein In An Egg? (and why eggs are healthy for you)

Eggs have gotten a bad reputation over the years as an artery-clogging food that should be avoided at all costs… but they can actually provide major health benefits.

Like just about any other kind of food, if you eat too many egg yolks you could have problems. But as long as you enjoy your eggs in moderation, they can help you in ways you might not have imagined possible. Here are just a few of the reasons why you should try to make eggs a part of your dietary regimen:

1. Eggs Are Rich in Quality Protein

eggs good proteinProteins are the body’s “building blocks.” We need them in order to ensure that our tissues develop correctly. And an egg is packed with protein – just one egg contains a whopping 6 grams. When you make sure that you have enough protein in your body, that can help you in many ways. Protein can help you:

2. Eggs Rich in Omega-3 Fatty Acids Can Lower Triglyceride Levels

When you shop for eggs, look for brands that contain Omega-3 fatty acids.

Not all eggs are the same — ones that come from hens that received feed enriched with Omega-3 will contain more Omega-3 acids.

This is important because Omega-3 lowers triglyceride levels in the blood, which in turn helps lower the risk of heart disease. In one study, participants who ate five eggs rich in Omega-3 each week for three weeks saw their triglyceride levels drop by as much as 18 percent.2

3. Eggs Increase Levels of “Good” Cholesterol

While it’s true that eggs, particularly the egg yolk, are high in cholesterol, that doesn’t necessarily mean that it will raise the level of cholesterol in the blood.3

You see, different people respond in different ways when it comes to how their bodies respond to the cholesterol in eggs.4 And while they can raise “bad,” or low-density lipoprotein (LDL) cholesterol in some people, the majority of people don’t see increased LDL levels in the blood. However, eggs can increase the levels of high-density lipoprotein (HDL) or “good” cholesterol.

One study showed that eating two eggs a day for a month and a half resulted in an increase of HDL in participants.5 Increased HDL levels can lower the risk of many types of health problems — including stroke and significant heart health issues.

4. Eggs Are Rich in Choline

You might not have heard of choline, and if that’s the case… you’re not alone. However, this is a very important nutrient — and eggs are chock full of them.

Choline helps form cell membranes and also plays a role in forming the molecules that transmit signals within the brain. Even though just one egg has more than 100 mg of choline, studies indicate that the vast majority of people in the U.S. — as much as 90 percent — don’t get enough in their diet.6

5. Eggs Can Help Your Vision

eggs improve visionAn egg yolk contains important antioxidants that can keep your eyes healthy. Two antioxidants in particular that are found in eggs: zeaxanthin and lutein. These antioxidants can substantially reduce the chances of developing common eye problems such as macular degeneration and cataracts.7

In fact, a recent study showed that people who eat slightly more than one egg yolk each day for a little more than a month can increase their levels of lutein by up to 50 percent and their levels of zeaxanthin by as much as 142 percent.8

Nutritional Value

Just one hard-boiled egg delivers a significant amount of vitamins like:

  • Vitamin A
  • Vitamin B5
  • Vitamin B12
  • Vitamin B2
  • Phosphorus
  • Folate
  • Selenium9

Now, phosphorus plays a key role in the growth and repair of tissues and cells, while folate — also known as folic acid — helps in the formation of red blood cells. And selenium is important because it helps the immune system function properly.10

6. Eggs Don’t Harm Your Heart and Could Reduce Your Stroke Risk

One of the misconceptions a lot of people have about eggs is that they have to be bad for your heart because they have a lot of cholesterol. It’s just not true. Recent studies are showing otherwise.

In fact, researchers reviewed nearly 20 studies that had more than 260,000 participants and could not find any link between eating eggs and suffering a stroke or heart disease.11

7. Eating Eggs Could Help You Manage Your Weight

eggs weight managementEggs tend to promote a feeling of “satiety,” or fullness. As a result, you will be less likely to overeat.

One study included 30 obese women who ate eggs rather than bagels. According to the results, they reported an increased sense of fullness, which led them to consume fewer calories over the following 36 hours.12

And another study showed that eating eggs for breakfast instead of bagels for two months resulted in the participants losing a substantial amount of weight.13

Other Benefits of Eggs

Whether you like your eggs scrambled, poached, fried or you prefer hard-boiled eggs, you can enjoy several other benefits from making them part of your regular dietary routine. Here are just a few.

Vision benefits – Again, eggs contain specific antioxidants that can help your eyes remain healthy, but they’re also high in vitamin A, which helps protect the membranes that surround the cornea.

Vitamin A also helps ensure your retinas absorb light properly and reduce the risk of suffering night blindness. One egg provides nearly 10 percent of the recommended daily Vitamin A intake. Men should get about 900 micrograms of Vitamin A per day, while women should get around 700 mcg.14

Reducing heart disease risk through good fats – Scrambled, fried and hard-boiled eggs are rich in “good fats,” otherwise known as polyunsaturated and monounsaturated fats. If you can replace the “bad fats” – trans fats and saturated fats – with good ones, you can reduce your risk for heart health issues and keep your cholesterol levels stable.

Good fats can also help keep your blood sugar levels at a safe number, which is incredibly important for people who have type 2 diabetes.15

Bone health – Eggs are also rich in vitamin D, which helps ensure that your teeth and bones stay strong. This essential vitamin also helps regulate the levels of calcium in the blood and plays a role in ensuring that our bodies do a good job of absorbing this critical nutrient.

A single egg can provide you with about 7 percent of an adult’s recommended daily intake of vitamin D.16

And Don’t Avoid the Yolk

You might have heard or read that you should only eat egg whites and get rid of the egg yolk. But yolks are packed with unsaturated fat as well as Omega-3, which are very healthy.

They’re also low in saturated fat, so you can feel free to eat them as a part of your overall healthy diet. But yolks also contain a significant amount of riboflavin, which is critical to the production of red blood cells. Riboflavin also helps the body gain energy from the carbohydrates we ingest.

The Takeaway

Of course, you should have a talk with your doctor before you start to introduce more eggs into your diet. As healthy as the whites and yolks may be, you never want to suddenly start eating more of any kind of food before first getting the okay from a medical professional.

Once you do, however, you should soon start noticing substantial benefits. How eggciting!

More reading:

5 Easy (And Healthy) Ways to Upgrade Any Meal You Make
4 Simple Sleep Better Tips


Sources
1. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
2. https://www.nature.com/articles/1602650.pdf?origin=ppub
3. http://www.sciencedirect.com/science/article/pii/0026049565900028
4. https://www.ncbi.nlm.nih.gov/pubmed/16340654
5. http://jn.nutrition.org/content/138/2/272.long
6. http://www.fasebj.org/cgi/content/meeting_abstract/21/6/LB46-c
7. http://iovs.arvojournals.org/article.aspx?articleid=2125160
8. http://ajcn.nutrition.org/content/70/2/247.short
9. http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
10. https://www.ncbi.nlm.nih.gov/pubmed/10963212
11. http://www.bmj.com/content/346/bmj.e8539
12. https://www.ncbi.nlm.nih.gov/pubmed/16373948
13. http://www.nature.com/ijo/journal/v32/n10/abs/ijo2008130a.html
14. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
15. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/mufas/faq-20057775
16. http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2

26 Beauty & Health Benefits of Drinking Hot Water

Is drinking hot water good for you? Is warm water good for you? Or is hot water bad for you? These are questions that many health-conscious individuals are asking right now. If you want to know how water benefits the body, then you’ve come to the right place. Let’s examine these questions and look over some of the well-known benefits of drinking hot or warm water.

The benefits of drinking hot water are seemingly boundless. We all know that drinking water has amazing benefits for our overall health. But what is the function of water in the human body? And just how much water is in the human body? Our bodies are made up of about 75% water, so it’s easy to see why it’s so critical to stay hydrated.

It is recommended that we drink about eight cups of water daily. This is usually equal to about 4-8 glasses of water per day, as many glasses do hold more than one cup of water. Some even say that it is ideal to drink 4 glasses of water in the morning, first thing. The water you consume is absorbed by the body in various phases throughout the digestion system. This absorption starts in the mouth and continues all the way to the colon. The water is eventually transferred to the bloodstream, where it helps to oxygenate cells, cell systems, organs, and other tissues throughout the body.

Functions of Water in the Body

drinking hot water benefits

Before we get into the nitty gritty of the benefits of drinking warm water, let’s discuss some more of the basic facts about the main functions of water in the body:

Cell Function: Why is water so important to cells? Water benefits cell life just as it benefits the organism as a whole. Cells are not able to properly function without water. Cells receive nutrients and oxygen through the water that we ingest. Lack of hydration will lead to poor cell function and weakening of the cell membrane. Water passes quickly through cell membranes because of special proteins that allow permeability for important water.

Body Temperature & Blood Circulation: Staying hydrated actually helps to regulate body temperature and maintain optimal blood circulation. If you are always feeling cold when others aren’t or if your limbs often feel cold, you may be suffering from poor circulation. Alternately, water also enables us to sweat, keeping us cool when our environment is too hot. Water is critical for good cardiovascular health in general, but particularly to circulation and blood flow. You must stay hydrated in order for your heart to pump blood everywhere it needs.

Chemical Reactions & Metabolism: Water greatly aids digestion and metabolism. It helps to break down foods in our stomach as well as to expel unwanted materials in our digestive system. Water is very important for overall bowel health. It is also important to stay hydrated to keep urine function at optimal levels. This enables our body to expel toxins and waste when we go to the bathroom.

Transportation of Nutrients: Water is the main component of blood that keeps it flowing. It helps to deliver important nutrients and oxygen to the cells, tissues, and organs all over our body.

26 Benefits of Drinking Hot Water

Now that we’ve discussed some of the most basic functions of water in the body, let’s get into the fun stuff. Keep in mind that you can still reap these amazing benefits with flavored water. Many people choose to flavor their hot water with lemon, cucumber, mint, and rose, adding even more benefits to this incredibly healthy beverage. Many people worldwide tout the benefits of drinking hot water, in the morning especially. You also do not necessarily need to use hot water. The benefits of drinking warm water in the morning are abundant, just as with hot.

Without further ado, here are 26 amazing beauty and health benefits of drinking hot water. We will address some of the most common questions associated with these benefits and do our best to provide you with answers.

health and beauty benefits

1. Weight Loss

What are the advantages of drinking water early in the morning for weight loss? Many of us are aware that drinking more water and less sugary drinks greatly aids in the weight loss battle. It is also a zero-calorie drink that can help us feel fuller for longer. Many recommend drinking a full glass of water before a meal, enabling us to feel full while consuming less food, which means less calories. It is also believed that one of the many benefits of drinking hot lemon water is a boost in metabolism. Doing this first thing in the morning is a great way to start your day feeling full and getting hydrated.

2. All-Natural Detox

Why is water important to the human body? There are a number of reasons, but one major one is detox. Detoxification is important to many of us for weight loss, skin health, digestion, and many other reasons that benefit our overall health. But is drinking hot water in the morning good for you? It is believed that drinking hot water in the morning has major detox advantages as opposed to drinking cold water in the morning.

3. Boost Energy

Is drinking hot water good or bad for energy? While it may seem like warm water would make you sleepy, it’s far from the truth. Another well-known benefit of drinking warm water in the morning is added energy. While many people believe that caffeine is the be-all end-all to getting energy in a drink, this is simply not the case. Drinking hot water benefits nutrient absorption, helping us to get great, natural energy from the healthy foods we consume.

4. Anti-Aging Benefits

What are the benefits of drinking hot water with lemon for skin? There are many! The benefits of warm water include aiding in the fight against aging in your body’s internal structures as well as your skin, hair, and nails. Many women and men who have aged gracefully note the benefits of hot water in their fight against wrinkles and sagging skin.

anti aging benefits hot water

5. Treat Acne & Pimples

Is hot water good for face blemishes? This is a question that many who are struggling with breakouts, acne, pimples, blackheads, etc. are asking. And the answer is yes! Drinking warm water can help in the fight against many annoying skin issues.

6. Promote Healthier Skin

Is warm water good for skin? The answer is yes. Healthy skin starts with proper hydration. Drinking water improves skin texture and elasticity. The importance of water for skin can’t be hashed enough. Hot water and skin are a match made in heaven. Rose water is one kind of flavored water than many women use for skin care. You can even make a tea from boiling water with rose (or many other ingredients) in it.

7. Hair Health & Vitality

What happens if I drink hot water for hair health? The answer is positive results. Staying hydrated helps to keep your scalp and hair follicles healthy and functioning at optimal levels. This means that your hair can grow stronger and longer. Water in the human body really does affect every aspect of health and beauty, including hair vitality. Bottom line, water is the best natural hair care you can find.

8. Hair Growth

Does drinking hot water promote hair growth? Yes. This is just another great benefit of drinking warm water. The effects of taking hot water for hair have been spoken about amongst women for generations and this little-known secret is finally getting out to women and men all over the world.

hot water hair growth benefits

9. Prevent Dandruff

What is warm water able to do for a dry and itchy scalp? Yet another one of the many advantages of hot water drinking is anti-dandruff effects. Yes, you can help to fight annoying dandruff simply by drinking hot or warm water. But is it better to drink warm or cold water for this purpose? Many claim that warm water is absorbed more easily, so it would only make sense to avoid cold water for this purpose.

10. Treat Skin Diseases

What is the importance of water for skin? Many people believe that drinking water cures skin diseases. While this is not true for every case, staying hydrated is advantageous to the immune system, which can help your body to better fight all kinds of issues like skin infection, dry skin, as well as other common skin conditions. Drinking water improves skin in so many ways. Water is the best natural skin care product out there, and it is incredibly cheap compared to other options.

11. Treat Symptoms of PMS

The water benefits for body health don’t stop with hair and skin. There are plenty of benefits of drinking hot water with lemon for PMS. You see, our organs, be it vital or reproductive, reap a great deal of rewards from staying hydrated. Drinking water is believed to help alleviate some of the pain from premenstrual cramps. Many also believe that lemons or lemon tonic can help with cramps and hormonal imbalance issues.

12. Decongestant for Nose & Throat

What does drinking boiled water do for your nose and throat? It can do quite a lot for nasal congestion and throat issues! While you obviously don’t want to drink boiling water, the benefits of drinking warm water in the early morning are boundless when it comes to congestion. Take some time to breathe in the steam after you have boiled and cooled your water.

13. Treatment for Digestion Issues

Is it good to drink water early in the morning? If you’re looking to treat digestion problems, the definite answer is yes. This is just another of many benefits of drinking hot water in the morning. Drinking hot water after eating can be equally beneficial to help speed up digestion.

14. Treat Constipation

What does drinking warm water do for bowel health? Well, right off the bat, benefits of drinking hot water first thing in the morning can be particularly helpful for individuals suffering with constipation. Many people claim to reap major bowel benefits from drinking hot water. Constipation is just one of these.

15. Help Circulation

Why is it better to drink warm water for circulation? The advantages of hot water for heart health are huge. It benefits circulation, clotting, and just about every aspect of cardiovascular health. Warm water in particular, can help enhance circulation.

16. Pain Relief

Does drinking water help with back pain? Many say yes and will say that they prefer to use boiled water. But is drinking boiled water good for you? Most will say yes. Boiling water kills bacteria, which can aid overall health, allowing your immune system to address the other issues that may be causing you pain, like back issues. Many tout the benefits of boiling water before drinking for pain all over the body, not just in the back and spine. This includes hot water drinking for headaches.

hot water pain relief

17. Sleep Better

Why is hot water good for you at bedtime? The benefits of drinking hot lemon water at night do not end with weight loss. You can actually aid sleep by drinking warm water in the evening or at bedtime. Many people choose to add lemon to this ritual to enhance the weight loss effects of drinking hot water.

18. Treatment for Cough

Why is water important for our health? Drinking warm water in the morning can greatly help with cough, a very common symptom for everyone during flu season. Water and the human body work well together to treat all kinds of symptoms that can come along with illness. Breathing in the steam from warm or hot water can help with cough, as well.

19. Arthritis Treatment

Is drinking water therapy for arthritis? Yes, drinking water or hot water can be good for arthritis. This is another potential benefit of drinking water. Therapy for arthritis almost always involves medication as well as some physical therapy, but if you want to do all you can, learn about the importance of drinking hot water for arthritis therapy.

20. Prevent Waterborne Illness

Does hot water kill germs and why is boiled water good for you? While hot or warm water might not have the power to kill all germs, drinking boiled water helps to bring less bacteria into your body. There are many options for boiling your water these days. Some prefer traditional tea kettles. However, there are a plethora of options for you (like an electric kettle or water boiler) that make heating water super convenient and easy. You can easily heat lukewarm water from a water dispenser, as well. So, is boiled water good for health? The answer is yes. However, it would be unwise to drink water that is still boiling.

21. Treatment for Diabetes

Many people suffering with diabetic conditions ask the question: is it better to drink cold water or warm water? While water in general is good for diabetics, many have claimed that hot water is best. But why drink warm water for diabetes in particular? Many claim this is due to the fact that sugar dissolves more readily in hot water.

22. Help Gastroenteritis

Is hot water good for the body when it comes to gastroenteritis? Many say that the advantages of hot water drinking go much further than just aiding digestion, and it can actually help if you come down with a stomach bug or food poisoning.

23. Treat Heartburn

Is drinking boiled water good for you if you have heartburn? If you’re interested to know how water benefits the body, this is one way you can experiment at home. If you suffer with heartburn, try boiling water, letting it cool, and slowly sipping it to help with the treatment of heartburn. You can even put your Alka-Seltzer in warm water, just make sure it’s not too warm as it may foam excessively.

24. Add Flavor

Can you add flavor to your hot or warm water? Yes, you absolutely can and many people do! This can definitely help you stay motivated to opt for water instead of reaching for sugary drinks. The main function of water in the body is to hydrate cells, and this can still be achieved with flavor added. Try some of these fruits and veggies for delicious flavored water: lemon, lime, cucumber, orange, fennel, cantaloupe tomato, basil, pineapple, watermelon, strawberry, and many others! You may have also noticed some spices thrown in there. Spices are generally healthy and can be a great addition to hot water for drinking. Adding real fruit juice or spices is also a great way to get vitamins, nutrients, and antioxidants into your hot water.

25. It’s Delicious

While some don’t consider water necessarily delicious, it is one drink that most people enjoy. And as noted above, you can do a lot to add flavor. If you think about it, tea and coffee are really nothing more that flavored boiled water. The health benefits of hot water plus the ability to make it in many different ways make this the ideal beverage for enhancing overall health.

26. It’s Easy to Prepare

While coffee, tea, and hot cocoa are nice beverages to drink in the morning, drinking warm water can be just as calming and a whole lot healthier. And, don’t forget that you can always flavor your hot water with healthy fruits and vegetables…not to mention, our favorite morning beverages like coffee and sweet tea are technically just flavored hot water. Skip the extra step and enjoy the benefits of drinking warm water!

benefits of drinking hot water

DRINK UP!

So, we ask the question again: is hot water good for you? The answer is yes. Is drinking hot water bad for you? No. As you can see, the benefits of drinking water daily are boundless. The function of water in the body is one that is absolutely critical to survival. Another question to be presented: is warm water better for you than hot water? While both are considered to be better for you than drinking cold water, this really “boils” down to personal preference…pun intended! So, soak up all of the amazing benefits of drinking hot water and see how it can make a difference in your overall health!

Bottled vs Tap Water: Choosing the Healthiest Water?

Do Calories Matter? (the truth revealed in regards to weight loss)

If you’re involved in a weight loss program, you’re probably counting calories on a regular basis. But do calories matter when you’re trying to lose weight or is more about portion control?

The answer isn’t that all the simple…

Here’s a look at what calories actually are, and how they play a role in either helping people lose weight, or hindering their weight loss goals.

What Are Calories & Do Calories Matter?

A calorie, in a nutshell, is the amount of energy contained in a certain drink or food. When you consume more calories than you burn off through physical activity, the body stores them as fat. When the opposite is true, you have a calorie deficit,1 which will lead to weight loss.

In order to maintain a healthy weight, you need to consume a certain amount of calories each day. Men should strive to get about 2,500 calories, while women need about 2,000 daily, on average.2

Quality Matters

A lot of people trying to meet their weight loss goals obsess over their calorie intake. But the quality of the calories consumed is more important than a number, according to one study.

The key for people who lose weight, according to the researchers who conducted the study, is in the kinds of calories they put in their bodies.

Researchers analyzed the progress of 21 overweight or obese adults who were put on three different diets. The goal was to help them lose a minimum of 12.5 percent of their body weight. They followed each diet for a month.

The first diet was designed to help the participants lower their dietary fat by concentrating on eating fruits, vegetables, and whole grains.

The second diet allowed them to consume more fat and protein, but reduced carbohydrates. The participants substantially lowered their intake of pastas, bread, and other carbs.

Finally, the third diet focused on reducing the participants’ blood sugar levels. They didn’t need to reduce the carbohydrates or fat they ate. Instead, the researchers asked them to focus more on the quality of the carbs they ingested. For example, they replaced starchy vegetables and certain grains with fruits, legumes, and foods that contained healthy fats.

According to the results, the participants who followed the low-blood sugar and low-carbohydrate diets burned more calories than when they followed the low-fat diet.

While the low-carb diet was more effective in burning calories, it also created some concerning health issues. The researchers noted an increase in cortisol, a stress hormone that can increase the risk of cardiovascular disease and other problems.

The low-blood sugar level diet seemed to be the safest, according to the study. Participants burned fewer calories than when they were on the low-carb diet, but they didn’t show signs of an increase in stress hormones.

The significance of the study, according to the researchers, is that a low-fat diet might not be as effective a weight loss program than once thought. They believe that people trying to lose weight should reduce their consumption of highly processed carbohydrates. These include foods such as white rice and white bread. These types of foods, the researchers say, contribute to a roller coaster effect when it comes to blood sugar. They make levels surge and then crash, which can make it very hard to lose weight.3

Are Calorie Labels Trustworthy?

Conventional wisdom dictates that you should always be able to find out how many calories you’re consuming by looking at the product label. But research suggests that information might not be accurate.

The calorie information on food labeling, some researchers believe, is based on dated, flawed information. This information is based largely on 19th century findings of the amount of energy people receive from the food they eat. New findings indicate this approach might be too simplistic.4

In order to correctly calculate the true amount of calories someone ingests from a certain type of food, researchers say, a lot of different factors need to be taken into account.

For instance, how do different methods of food preparation (baking, microwaving, boiling, etc.) affect a food’s structure? How much energy does it take the body to digest different kinds of food? What kind of effect does the bacteria found in our gastrointestinal tract (also known as the “gut”) have on the calories taken in?

Nutritionists are trying to take these factors into consideration when determining caloric information on food labels. Unfortunately, digestion is such a complex process, they may never be able to completely figure it out.5

One example of a discrepancy involves almonds. U.S. scientists found that while labels for most brands of almonds state they contain 170 calories per serving, the actual number is 129. They reached this conclusion after studying people following the same diet. The subjects ate basically the same things, with the exception of almonds. Some people ate more; others ate less. Researchers measured the amount of unused calories that passed through their system, and the discrepancy was discovered.6

 

Talking to Your Doctor About a Weight Loss Program

The key to weight loss is achieving a calorie deficit. You want to burn more calories than you consume.7 But you probably can’t do this through diet alone. You’ll have to engage in regular physical activity in order to keep the pounds off for good.

When you burn more calories than you take in, the body has to turn to other sources for energy. This source is usually fat, but it can, in some instances, be muscle.8

It’s extremely important that you talk to your doctor first before you put any sort of action plan in place to lose weight. After all, it won’t do you any good to drop pounds if you’re endangering your health in the process.

Be Prepared

Be prepared for your appointment, to ensure that your weight loss program is as safe as possible. Think about what you’re trying to achieve, and write down any questions you may have. Be ready to discuss the changes you’re prepared to make in order to meet your goals.

do calories matter Talk with your physician a plan. Get a good picture of the challenges you’ll have to deal with while you try to lose weight. Ask lots of questions. Are you a candidate for weight-loss surgery, or would you be better off simply watching what you eat? How should you increase your physical activity or add weight training?

Your doctor or specialist will also have some questions for you. They’ll want to know, for instance, how much you’ve weighed at different times in your life. They’ll likely ask how much physical activity you normally get.

There are some other things you can do to make your appointment as efficient as possible. Two weeks before that appointment, start a diary of your dietary habits. Also, consider using a pedometer. This can help you get an idea of how many steps you’re taking daily, giving you and an idea of your overall physical activity.

Make Healthier Choices

You can also start making some healthier choices on your own. Try to limit the sizes of the portions you eat. Mix in more vegetables and fruits, if you’re not already doing so. Gradually increase your level of physical activity. Move around the house more than usual, or try to take a walk around the neighborhood for 10 or 15 minutes if you can.

The Takeaway

A successful weight loss program entails more than just counting calories. While calorie intake is important, it’s not the be-all, end-all. Yes, calories matter, but the kind of calories you consume is even more important. If you have questions, reach out. Talk to your doctor about a healthy weight loss approach, that can set you on a course for better overall health!

Want more helpful health tips? Keep reading:

7 Natural Remedies For Reducing Muscle Pain

Type-2 Diabetes Prevention: 7 Steps You Can Take to Avoid it

Sources:
1.https://www.medicalnewstoday.com/articles/263028.php
2.http://www.nhs.uk/Livewell/loseweight/Pages/understanding-calories.aspx
3.http://jamanetwork.com/journals/jama/fullarticle/1199154
4.https://www.livescience.com/26799-calorie-counts-inaccurate.html
5.https://www.livescience.com/26799-calorie-counts-inaccurate.html
6.http://ajcn.nutrition.org/content/96/2/296.abstract
7.http://straighthealth.com/pages/qna/caloriedeficit.html
8.https://healthyliving.azcentral.com/body-burn-muscle-before-fat-5789.html

How to Get Rid of Bad Habits

If you smoke, eat too much junk food, or drink alcohol to excess, you likely already know these habits are bad for you. But they’re habits that are tough to kick overnight. It takes time and a lot of effort to quit. But, there’s hope: One of the best ways to leave damaging lifestyle habits behind is physical activity.

So, how to get rid of bad habits?

Well … following a regular workout routine could help you get rid of those bad habits for good. Let’s take a closer look on how this works:

Why it’s Hard to Break a Bad Habit

Smoking, drinking to excess, and overeating are bad habits that don’t develop overnight. They develop over several years. Likewise, it can take years to break them. A lot of research has gone into exactly why it’s so difficult for people to stop doing the things they know are bad for their health.

Not all habits are bad for you, of course. For example, showering and brushing your teeth every day are good for your health. But sometimes a habit, according to researchers, can trigger a reward mechanism in the brain. This, in turn, can lead to routines that are dangerous, such as abusing alcohol, smoking, or using drugs.

The general mechanism that creates both good and bad habits is basically the same, but the ones associated with pleasure are tougher to kick.

One of the reasons why, some researchers believe, is that bad habits that bring you pleasure cause a release of a brain chemical known as dopamine. Smoking and drinking release dopamine — the more you get, the more you want.

It might not even necessarily be the substance itself that you want, but the dopamine. Many people remain addicted to drugs, even when they no longer derive pleasure from the specific drug. Dopamine could be the reason.1

bad habits | Princeton Nutrients

Replacing Bad Habits With Good Ones

There are ways to break unhealthy habits. One of the most effective is by replacing bad ones with good ones. Some people with drug addictions, for example, have found success in running. This, in itself, can be a ritualistic — even compulsive — behavior. An addict may always have the urge to use drugs. But there are ways they can strengthen the healthy habit while suppressing the bad one.

How a Workout Can Help Eliminate Unhealthy Habits

There are a lot of reasons that physical activity can be very effective in helping you kick bad habits once and for all. For example, a vigorous workout can also release the “pleasure chemical” dopamine. Physical activity also stimulates the release of endorphins, chemicals that also make you feel great.2

Moderate physical activity may also help you manage any withdrawal symptoms you might be experiencing if you try to quit a bad habit such as smoking.3 The next time you feel like lighting up, do some pushups, or jog around the block instead. You’ll more than likely find that the exercise — whatever it is — can take your mind off of the craving for a cigarette.

In one study, Canadian researchers conducted a study involving 168 smokers. The purpose was to determine whether running could help them stop smoking. The participants joined a running group for 10 weeks. This program included instruction on proper running technique, as well as tips to quit smoking. It also included training designed to build up the participants’ stamina to the point to where they could finish a 5K run.

Of the 72 who made it through the entire program, 37 had quit smoking for good. Follow-up interviews showed that 91 percent of the people who finished the program had at least reduced their frequency of smoking.4

If overeating is your problem, exercise could help decrease your appetite. It does so, according to research, by suppressing ghrelin, known as the “hunger hormone.”5

As an added benefit, regular exercise may also help you sleep better.6 Many studies show the better the quality of your sleep, the healthier you will be.7

bad habits | Princeton Nutrients

Putting Together a Plan

No matter what your ultimate goal is, whether it’s to stop drinking, stop smoking, or to lose weight, you need an action plan. Set up a starting date, and stick to it. Make sure your goals are realistic. You’re not going to be able to run a marathon the first time. Rather, start slowly with a 10-minute run. Keep going. Eventually, run 30 minutes at a time.

Always talk to your doctor first before starting any sort of exercise regimen. They will likely want to put you through some tests to determine the level of physical activity you can safely handle. You’ll also want to speak with a qualified trainer who will help you follow a safe workout routine. The last thing you want is to suffer an injury that derails your progress.

One Last Note

It’s important to remember that you’re about to embark on a long journey. You’re going to be tempted to return back to your bad habits. While exercise is great for helping you break those habits, the temptation is going to remain. If you’re trying to lose weight, throw out all the junk foods in your refrigerator and cabinets. If you’re trying to stop drinking, don’t allow any booze in your home. Toss all of your cigarettes. Remove ashtrays or other paraphernalia that have anything to do with smoking.

By taking these steps, and engaging in vigorous physical activity, there’s a great chance you can make those bad habits a thing of the past.

Want more helpful health tips? Keep reading:

7 Natural Remedies For Reducing Muscle Pain

Type-2 Diabetes Prevention: 7 Steps You Can Take to Avoid it

Sources:
1.https://newsinhealth.nih.gov/2012/01/breaking-bad-habits
2.https://www.psychologytoday.com/blog/the-compass-pleasure/201104/exercise-pleasure-and-the-brain
3.http://onlinelibrary.wiley.com/doi/10.1111/j.1360-0443.2006.01739.x/full
4.https://news.ubc.ca/2017/09/12/running-group-helps-half-its-graduates-quit-smoking/
5.http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/08/40.html
6.https://sleepfoundation.org/ask-the-expert/how-does-exercise-help-those-chronic-insomnia
7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326238/