Think before you eat
When you put something in your mouth, think for a moment if the
food/drink is helping you achieve your goals or if it’s setting you back. By
thinking about what you're consuming, you will have a better understanding
of your overall dietary habits and you will be able to implement healthy
changes to help you succeed.
Diagnose your food issues
Try to figure out the underlying issues with any food addictions you may
have. Some people binge on certain foods and others have serious issues
with certain foods acting as "triggers" for massive cravings. When you find
yourself falling into an issue and overeating junk foods, sit back for a
moment and think about why you are doing what you're doing. Ask yourself if
you're depressed, happy, sad, or angry while you're consuming these
unhealthy items. By trying to self-diagnose your food issues, you should start building important habits and behaviors into helping you conquer
unhealthy eating patterns.
Treat food like a drug
Food should be viewed as a drug since it can cause serious effects on your
body. Eating the wrong foods can lead to excessive weight gain and you
may be more likely to develop health problems such as heart disease, stroke,
diabetes, certain types of cancer, gout (joint pain caused by excess uric acid),
and gallbladder disease. Being overweight can also cause problems such as
sleep apnea (interrupted breathing during sleep) and osteoarthritis (wearing
away of the joints). Try to take your nutritional plan seriously and know that
you have complete control over what you put into your mouth.
Sit down while eating
Try to always sit down when eating. By taking the time to sit down, you will
be more likely to eat slower and really enjoy every bite of your meal. Try to
avoid eating while in the car, walking, or running errands. This leads to
"unconscious" eating and you will forget how fast and how much you’re
consuming. It's very easy to overeat while doing other things and this is
something you really want to try and avoid at all costs. Sit down and take
some time by yourself to enjoy a healthy meal that pleases your appetite.
Include protein at each meal
You should include a lean protein source at every meal. Your muscles need
protein. You need the amino acids that comprise the protein we consume to
repair, maintain and facilitate growth in muscles. Protein is also used in a
host of other ways by the body, specifically by enzymes, blood, and other
cells. Adding protein at each meal will generally reduce the glycemic index
of the meal. Focus on getting at least 1 gram of protein per pound of body
weight. So, if your weight is 175 lbs, try to eat at least 175 grams of protein
per day. Your protein should come from lean sources which are low in fat
and calories.
Remove temptations from your house
This tip may be the most important aspect of succeeding with your weight
loss plan. You should go through your kitchen and remove all the
temptations from your refrigerator, pantry, and all other areas in your home
where unhealthy foods reside. Try taking the mindset of treating food like a
drug. If you were a recovering alcoholic, the last thing you would want is to have alcohol in your home. The temptation would be too intense and the
probability to relapse and consume the harmful drug would be far too strong.
Just like alcohol, treat food as a drug.
For many people, food is their drug
of choice and this is the primary reason why it's very important to minimize
the temptation as much as possible from your home. Start by going through
your kitchen and removing all the high fat, high sugar, and empty calorie
foods such as cakes, candy, crackers, potato chips, rolls, chocolate, pies,
cookies, pizza, and ice cream. Replace these unhealthy items with healthy,
nutrient-dense food that fuels your body and helps you run at an optimal
level.
Reward yourself weekly
Make sure to reward yourself every week. Set a small goal and stick to it. If
you reach your short-term goal at the end of the week, reward yourself! You
might go to the mall and buy yourself something nice. Maybe it’s a great
head down to the local spa and have a relaxing massage or facial. These are
great incentives to keep you focused on your weight loss plan and motivate
you to succeed every week.
Increase your cardio intensity
You can burn major calories by increasing the level of your cardio intensity.
An amazing method of cardio training is called HIIT (high-intensity interval
training). The overview of this training method is to limit the time to a
maximum of 20 minutes per session and vary your training intensity during
the workout. Start out with an exercise like the elliptical trainer and begin at
about a 65% intensity level for the first 5 minutes.
Once you're warmed up,
increase the intensity to 90% for the next 30 seconds and then drop back
down to 65% intensity for the next 60 seconds. Repeat the cycle for the next
10 minutes. Once you hit the 15-minute mark, drop your intensity back down
to a steady 65% intensity and cool down for the last 5 minutes. You can
apply the HIIT cardio training to any exercise like running, jumping rope,
cycling, and even aerobics.
Choose "better-bad" foods
If you have to cheat on your diet and you're really craving one of your
favorite foods, try to make "better-bad" choices and select healthier
alternatives. If you can simply make a healthier choice and pick food with
less fat or sugar, you can easily save hundreds of calories to help your weight loss plan. Remember, if you set a daily goal to create a 500 calorie deficit
per day, you can lose 1 pound of body fat per week! By including these
healthier choices, it will assist you in saving calories in your nutritional plan.
Have a protein smoothie
A wonderful, healthy, and refreshing treat is a protein smoothie. Protein
smoothies can easily replace your cravings for a milkshake and provide the
important nutrients your muscles need to recover and grow. Pour 2 cups of
Carb Countdown milk into a blender with a few scoops of your favorite
protein powder (whey, soy, egg) along with 1 cup of fruit (apple, banana,
strawberries, blueberries) and some ice cubes. Blend this up and enjoy!
Choose a protein powder that is low in sugar and has a great flavor.
Optimum Nutrition carries a great line of 100% whey protein powder in
several delicious flavors.
Frozen grapes for a sweet tooth
A healthy choice to cure a sweet tooth is frozen grapes. Throw a few bags of
red and green grapes into the freezer and whenever you feel the need for
something sweet, eat some frozen grapes and see how quickly your sweet
tooth is cured. The natural sugar (fructose) found in grapes will provide the
sweetness you need to be fully satisfied. By making this simple change you
can literally save hundreds of calories when compared to the alternatives like
cake, pies, and ice cream. You can also try a variety of different frozen fruit.
Your local grocery store should have bags of frozen fruit containing
cantaloupe, watermelon, berries, and many other types of satisfying fruit.
Don’t eat out of the container
A great binge controller is not to eat out of the container. Try to always
place your food onto a plate or into a bowl to control the portion size of your
food. This is very helpful when it comes to chips, crackers, and cookies. If
you start eating directly out of the container, you can easily just keep on
going and by the time you know it, you will have eaten the entire bag!
Remember, you ideally want to avoid these bad foods (chips, crackers) and
choose healthier alternatives like air-popped popcorn and GeniSoy soy
crisps. Even with these healthy food choices, it's still great practice for
portion control to place these items into a single serving on a plate or into a
bowl.
Stock up on the veggies
Vegetables are your weight-loss friend. They are the ultimate source to fill
up your stomach with extremely nutrient-dense, low-calorie, and satisfying
food. Make sure to add a variety of spices and low-calorie sauces to your
veggies to keep them tasty and exciting. A great marinade/sauce to use on
your vegetables is Lawry’s Carb Options. This marinade tastes really good
and very low in sugar and calories. Try many different ways of cooking your
vegetables also. Try steaming, stir-fry, sautéing, and grilling your vegetables
and see which one you like best!
Make sure to eat breakfast
Always try to eat a very nutritious breakfast. This should be one of your
largest meals of the day and the most important. Eating a healthy breakfast is
crucial for providing the correct fuel to get you going. Your body has been
fasting for 6-10 hours from sleeping and is primed for re-fueling.
Researchers have found that people who ate breakfast every day were a third
less likely to be obese compared to those who skipped the meal.
In addition, they were half as likely to have blood-sugar problems, which increase the
risk of developing diabetes or having high cholesterol, which is a known risk
factor for heart disease. The researchers believe that eating first thing in the
morning may help to stabilize blood sugar levels, which regulate appetite
and energy. They suggest people who eat breakfast are less likely to be
hungry during the rest of the day and are, therefore, less likely to overeat.
Use the fork-dip technique
A great calorie-saving tip while eating out is to order your salad dressing on
the side and use your fork to dip into the dressings before digging into your
salad. This is called the "fork-dip" technique and is great because you will
only use the amount of dressing needed for each small serving (bite).
You will be amazed how much dressing is left over when you finish your salad. If
you’re dealing with a high-calorie dressing such as ranch or blue cheese, this
could easily save you hundreds of calories! A good rule of thumb is to
choose oil and vinegar or balsamic vinaigrette as healthier options for salad
dressing. The creamier the dressing, the more fat, and calories it usually has.
Don’t think diet
The last thing you want to do is think "diet". The word diet conjures up
thoughts of restrictions, limitations, short-term plans, and terrible food. It’s
very important to plan for a true lifestyle change and create permanent
healthy habits. If done correctly, making changes in your nutritional plan can
provide absolutely delicious foods and completely satisfying meal plans
which can last a lifetime. The best part is learning to create healthy
behaviors to lose the excess body fat and keep the weight off permanently.
You will end up having more energy, feel great, and have a new outlook on
life!
Self talk to success
Words can have tremendous power over our minds and bodies. By telling
yourself positive words every day you can define your desired goals and
aspirations. A great exercise is to stand in front of the mirror in the morning
and say words to motivate and inspire you. Use internal dialogue throughout
the day to reinforce positive thoughts which will help you reach your goals.
By using powerful self-talk, you will be able to:
What is Hormonal Harmony HB-5?
HB-5 is a dietary supplement that aims to correct five hormonal blocks that make it nearly impossible to lose weight. According to the official website, to achieve desirable weight loss, HB-5 was formulated by using all-natural ingredients, namely, in the form of vitamins, minerals, herbs, and plants. Based on the sales page, naturopathic doctor Dr. Eric Wood plays a fundamental role in this supplement’s entirety, which, when taken as directed, can reverse the effects of a sluggish metabolism, fat accumulation, brain fog, and fluctuations in mood, among others. With all that in mind, let’s turn our attention to the overall functions of HB5
Weight management is one area that many people tend to emphasize at some point in life. As people age, their lifestyle choices, food consumption, body, and hormones undergo significant changes. Subsequently, one’s weight might be negatively impacted. The fact that certain hormones have the ability to determine one’s weight loss endeavor is not new, seeing that many supplements today aim to rectify the effects of a particular hormone.
Hormonal Harmony HB-5 is important to regulate these hormones. For this cause, after thorough research and testing, a well-known Hormonal Harmony HB-5 has served as a potent hormone help supplement.
Hormonal Harmony HB-5 is particularly vital for burning the excessive fat from your body and significant improvement for your overall body health. A normal and healthy body needs certain essential nutrients in the right amounts so that the diet provides you with the necessary hormonal adjustment. So, Hormonal Harmony HB5 is responsible for the right functioning of hormones within the body. For anyone of any age, this dietary supplement preserves hormonal equilibrium and encourages successful weight loss.
Hormonal Harmony HB-5 product is clinically proven to fix health issues, such as over-weightiness, women’s health issues during pregnancy, dull skin complexion, and irregular metabolism.
Hormonal Harmony HB5 product is taken along with the regular diet as a capsule. Users will need to take three capsules daily to get the weight loss results that they want.
Hormonal Harmony HB-5 supplement is rich in certain ingredients, vital for the healthy production of hormones.
What ingredients are inside HB-5?
The HB-5 formula paints a picture of the impact that vitamins, minerals, plants, and herbs can have on creating balance among the five hormones listed previously. So far, we have some sense of what constitutes this formula, however, the exact breakdown (in terms of concentrations) has not been disclosed. Nonetheless, below is a summary of each ingredient:
Kelp & Bladderwrack
Kelp is a type of brown seaweed found in coastal fronts across the globe. One study that looked at the effect of two different supplemental kelp doses on thyroid function found that thyroid-stimulating hormones were significantly different between those who ingested high- and low-concentrated kelp supplementations. All-in-all, the researchers concluded that short-term dietary supplementation with kelp might significantly increase both basal and post-stimulation TSH [2]. Bladderwrack is another source of seaweed that allegedly works in the same way as kelp.
Magnesium
Magnesium is a mineral critical for the maintenance of over 300 enzymes in the body. As for its association with thyroid function, some studies were able to show that a magnesium deficiency can increase thyroid antibody levels [3]. Interestingly, it has also been reported that high levels of these antibodies can develop thyroid diseases triggered by the immune system [4].
Zinc
Zinc is an essential nutrient that supports the immune system and metabolism function. A study that aimed to investigate the effects of zinc supplementation on plasma zinc, serum ferritin plasma total triiodothyronine, thyroxine (T3 and T4) concluded that zinc “appeared to have a favorable effect on thyroid hormone levels [5].”
Selenium
Selenium is a type of antioxidant, which means that it can free foreign invaders’ bodies while boosting the immune system. As for its link to thyroid function, this respective antioxidant is deemed essential for thyroid hormone production. Moreover, it may help protect the thyroid from damages caused by oxidative stress [6].
Copper
When a mineral-like copper is combined with selenium and zinc, one can anticipate improved thyroid function. One review noted that copper ingestion can lead to increases in free and total triiodothyronine, both of which are positive indicators of thyroid function [7]. The duo is also trusted to increase metabolic rates, produce energy, and possibly stimulate weight loss [8].
Manganese
Manganese is a trace mineral that is trusted to make a positive difference in small quantities. Some of its benefits include digesting amino acids (i.e., building blocks of protein) and regulating cholesterol, glucose, and carbohydrate levels, among others. At the time of writing, research suggests that manganese might directly and/or indirectly affect thyroid function. Authors of a particular review also noted that while it is unclear how the duo exactly works together, one way for the relationship to hold might be because of the trace mineral’s contribution towards increased dopamine levels, which in turn affects thyroid hormone homeostasis [9].
Vitamin B12
The final ingredient that is said to boost thyroid function is vitamin B12. Existing studies have since reported that the duo is linked. Namely, a deficiency in vitamin B12 has become common among patients with autoimmune thyroid [10].
Rhodiola Rosea Extract
Rhodiola Rosea is a perennial flowering plant classified under the family of Crassulaceae. It appears to be liked for its adaptogenic properties, which means that it may support the body to respond efficiently to stress (i.e., physical, chemical, emotional, or environmental). To confirm the relationship between Rhodiola Rosea and the cortisol hormone, a team of researchers administered 576mg extract and a placebo to two different groups. In the end, the team shared that “the repeated administration of R. ROSEA extract SHR-5 exerts an anti-fatigue effect that increases mental performance […] and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome [11].”
Red Ginseng
Commonly known as Asian ginseng, Chinese ginseng, or Panax ginseng, red ginseng is a plant that flourishes in Asia. Its benefits might reduce inflammation, promote brain function, and boost the immune system, to name the least [12]. One review revealed that “ginseng provides a potential approach to regaining homeostasis after abnormal physiological changes caused by the stress of everyday life.” That said, more studies on this link are needed, as it could promote a better understanding of the extent to which positive results can be witnessed [13].
Diindolylmethane
Diindolylmethane (DIM) is a metabolite of indole-3-carbinol (I3C) that is found in cruciferous vegetables. A phase I clinical trial composed of patients with thyroid proliferative disease (TPD) appears to have found significant results. To be precise, the patients were administered 300mg of DIM per day for two weeks. Within this short period of time, DIM was found to act as an antiestrogenic dietary supplement to help reduce the risk of developing TPD [14].
Cinnamon
Cinnamon is a spice that has been proven to improve insulin resistance, inflammation, decreased antioxidant activity, and increased weight gain. A review that assessed the effectiveness of cinnamon was able to conclude (after going over in vitro studies) that certain components of cinnamon “may be important in the alleviation and prevention of the signs and symptoms of metabolic syndrome, type 2 diabetes, and cardiovascular and related diseases [15].”
African Mango
The African mango (i.e., Irvingia Gabonensis), which as the name hints, is native to West Africa, has become the center of attention because of its nutrient-dense seeds. In fact, it is said to contain a rich source of fiber, possibly leading to an increase in satiety and weight loss results. As far as research goes, a handful of studies that looked at the relationship between African mango and leptin sensitivity were able to show that the former might decrease leptin levels. This is deemed favorable in cases of leptin sensitivity [16].
How should HB-5 be taken?
Since each HB-5 container is meant to last one month and contains 90 capsules, one serving of 3 capsules per day should be ingested. For clearer instructions, customer service should be contacted.
How long will it take to receive HB-5?
As listed on the “FAQs” of the sales page, shipping takes about three to five business days, and a receipt of the order summary will be emailed as soon as possible. Bear in mind that this delivery time might only be associated with orders placed within the U.S. and not necessarily elsewhere.
What if HB-5 does not work as expected?
HB-5 has been backed by a 180-day, 100% money-back guarantee. To find out more about the refund procedures, consider the following means of communication:
Email: support@hormonalharmony.co
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