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    Natracure Blog — Tips

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    5 Reasons You're Gaining Weight

    Weight gain is always a hot topic. Fad diets and exercises dominate the internet as people work to combat their increasing weight. Here we’ll review 5 reasons why you continue to gain weight and what you can do about it to achieve a healthier you.  

    1. You’re Not Getting Enough Sleep
    We are all busy and schedules are tight. If you’re looking to cut corners, do it elsewhere. Sleep is an essential for your body to function properly. This includes weight management, not to mention the fact that people who aren’t sleeping enough are obviously awake for additional number of hours each day. And the more hours you are awake, the more you will eat. Get into a sleep routine and attempt to go to bed at the same time every night. Also, ignore the caffeine late after 5pm and let your body fall asleep naturally.   2. You’re Constantly Starting Diets Diets shouldn’t be temporary fixes to drop a few pounds. When you halt the diet you will quickly gain weight again. Instead, focus on actually altering your eating habits. Consistently make smarter food choices and you will find that the weight will stay off. Listen to your body when it tells you it is hungry. Eat food slowly. And wait for your body to tell you when it’s full.   3. You’re Not Getting Any Younger As we grow older, metabolism is directly affected and muscle mass drops. The fact is, the larger your number in years, the slower your metabolism becomes and you become physically weaker. To combat this you must eat less and exercise more. It is that simple. As you grow older, eat more lean proteins and avoid too many carbs. Couple this with some sort of exercise regimen and you can effectively keep unnecessary pounds off.   4. Your Diet is Lacking Essential Nutrients Feeling tired and unmotivated? It may be directly related to a lack of nutrients. Low levels in vitamins, magnesium and iron can really alter your metabolism. Make sure your diet is diverse enough to get all of the essentials your body needs. Lean-meats, fruits and vegetables all will contribute to a healthy diet to help keep weight off.   5. You’re Too Stressed Stress is hard to avoid, I know. However, making conscious decisions to fight stress at work or the office will go a long way to assist your weight management regimen. If you are having trouble dealing with stress, therapy may be a viable option. Take a load off and get a massage or do activities that you enjoy. Just do what you have to do to keep stress levels lower and your pounds will follow suit.   These aren’t the only factors to help attack weight gain, but they’re great ways to start your assault! Be aware of what you are putting into your body, but also be aware of your lifestyle choices. Strategic decisions will work to keep weight off and contribute to a healthy life!   By Pat DeRiso Sources: webmd.com, prevention.com

    5 Tips to Avoid Holiday Sugar

    With Halloween in the rear-view mirror and the holiday season right around the corner, the sugar temptations are in full force. The leftover candy bowls at home and at the office are surely calling your name. Couple this with the enormous amount of holiday cookies that are about to invade and we have a serious sugar epidemic on our hands! Thankfully, there are ways to help fight these sugar cravings. But let’s first look at why our bodies seem to cry out for sweets in the first place. Sugar makes you feel good. It’s that simple. Sugar releases serotonin which helps your brain achieve a bit of a natural high. Sugar also acts a catalyst to release endorphins that further relax you. And let’s not forget that sugar also happens to absolutely delicious! We know all too well that this “high” is extremely short lived. You are bound to crash and feel even lower than before. So the easy fix is to get more sugar, right!? Wrong. Here are 5 ways to avoid the temptation and stay on a healthy track this holiday season. 1. Keep Fruit Close By Fruit is the number one way to combat your cravings for sweets. With fruit, you get natural sweetness combined with essential fiber, nutrients, and anti-oxidants. The key here is to make sure you always have some fruit handy. Make sure candy and treats are far from reach and replace them with nature’s candy instead!     2. Run Away From Your Cravings Seriously. When you feel the need for a donut or candy, get up and change the scenery! Walk around the block or the office to get your mind off the craving and onto something else. The common thought of eating just because you’re bored is not a myth. Stay active and focused on tasks to keep your mind right and steer clear of temptation.   3. H2Over Sugar Many times you are sure your body is calling out to you and begging for sugar. The reality is that you may very well be thirsty. Dehydration is often confused with sugar cravings. Like fruit, keep water close-by at all times. This way, you’ll be sure to keep sipping and fight the sugar urge before it even happens.     4. Naturally Raise Your Serotonin Sugar isn’t the only way to boost your serotonin levels. Healthy lifestyles can raise them too! A strong diet, regular exercise and an effective sleep schedule can all naturally lift you up in the same way sugar does. With increased serotonin in your body, you are much less likely to crave sugar in the first place!     5. Grab Some Sugarless Gum Sugarless Gum is a great way to combat sugar cravings on two fronts. Its sweet taste can satisfy your sugar desires. Also the act of chewing and generating saliva is a great way to fight hunger.     There are many ways to fight sugar. But it all starts in your head. Make a conscious effort to use these tips to fight your cravings and you are sure to have a much healthier and happier holiday season this year!     By Pat DeRiso Sources: webmd, body ecology

    5 Reasons You Need Strength Training In Your Routine

    Making use of strength training to lose weight is sometimes overlooked, especially by women, because they are worried they'll get too bulky. But it takes a lot of work and specialized training to bulk up and look like a body builder. If you include an aspect of strength training into your overall weight loss training program you're not going to build up bulky muscles.

    Here are 5 benefits of strength training to lose weight.
      1. You Burn More Calories. The main advantage about resistance or strength training to lose weight is that you'll burn more calories. Cardio exercise does burn calories, but only whilst you are performing the exercise. You achieve more weight loss through weight training because even while you're resting your muscles will be burning calories. If you are working out with weights 2 to 3 times a week you can reach your weight loss goal much faster.   2. It Builds Strong Bones, Ligaments, Tendons and Overall Health Strength training is not only effective for a weight loss program. It helps to strengthen your bones, tendons and ligaments. All of these work together to help you have stability, strength and stamina. Working out with strength training also lowers your risk of certain diseases associated with being over weight like diabetes and high blood pressure.   3. Muscle Tone and Strength. You don't have to look like a bulky bodybuilder to have good muscle tone. Muscles make everyday tasks a little less difficult. You will be able to open jars more easily, walk a flight of stairs and do your housework or DIY tasks without feeling worn out afterwards. Not forgetting that toned muscles look much better than flabby ones. Strength training for weight loss does mean you have to lift heavy weights for several hours each day. Simply lifting a few sets with a five pound weight will do wonders for your muscle tone.   4. Age With Dignity. No one wants to think about growing older, but if you stay in shape and keep your muscle tone in great shape, you can avoid some of the problems associated with ageing and you won't need to call a young person to open that jar of pickles for you!   5. Improves Your Balance And Coordination. Getting your muscles toned and in shape will also improve your balance and coordination. It helps improve your balance because you work opposite muscle groups. By way of example, if your stomach muscles are strong, but your back muscles are weak, this can influence how well you balance your body, even while standing erect. It can also lead to injury of your back because those muscles are weak.   By Jon Allo