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  • 10 Healthy Brunch Ideas for a Blazing-Hot Summer

    Summer is coming up so that means one thing - vacation time! No worries though, we can still keep you on a healthy track (at least for brunch) during the summertime.
  • 4 Healthy DIY Breakfast Smoothie Ideas

    If you feel like you're in a smoothie rut then check out these 4 new smoothie recipes that are sure to freshen up your routine!
  • 4 Healthy On-the-Go Lunch Ideas

    Making sure that you’re eating right when you’re in a hurry can seem like an impossible task. However, no matter how much of a rush you may be in, it’s important not only to remember to eat but also to eat healthy. Grabbing a bag of chips or a donut every once in a while can be okay, but doing it on a regular basis will take a toll on your health.
  • 5 Healthy Substitutions You Can Make to Your Diet

    Dramatic changes can be produced from small changes that are applied consistently over time. One example of this would be substituting certain foods for others in your regular diet. When these substitutions have fewer calories and greater nutritional content, the benefits to your overall health and wellness can add up quickly.
  • 5 Ways To Stay on The Weight Loss Train

    Making the decision to lead a healthier lifestyle is easy. Staying with it? Not so much. Learn five ways to stick with your weight loss goals as your motivations starts to decline.
  • Ditch the Cabbage Soup Diet With 4 Bariatric Soup Recipe Hacks

    Contrary to popular belief, there are more healthy soup options out there than the Cabbage Soup Diet, which is a highly popular weight loss fad. That diet, which claims that you can lose 7 to 10 pounds in a week, is a quick fix to a long-term problem.
  • Everything You Need to Know About the Protein-Sparing Modified Fast Diet

    The PSMF diet is designed to prevent muscle wasting by using a very targeted approach to protein consumption and fat/carb restriction. This spares the dieter many associated health risks, including the loss of lean tissue mass that’s caused by protein and nutrient deficiencies during other fasts.
  • Good Fats vs. Bad Fats

    What exactly is the difference between good fats and bad fats? Aren't all fats the same? The short answer is: no! Here we describe what really is the difference between them and how you can make better choices.
  • Healthy Snacks for Your Summer Road Trip

    When you’re trying to eat healthily and provide healthy snacks for your family, road trip snack hauls can be a weakness - but they don’t have to be. With a little planning and prep, eating healthily while driving to Grandma’s house can be just as easy as eating well at home! Read below for our best practice tips on healthy road trip snacks this summer.
  • How To Eat Healthy at Restaurants

    Everyone loves going out to dinner. No cooking, no cleaning, fun with friends – the perks are numerous. But some of these perks (i.e., the giant portions and bottomless bread baskets) aren’t great for your waistline. It’s hard to eat out and eat healthy, but it’s not impossible. You can still enjoy a night out to dinner without stressing about the scale.
  • How To Stay on Diet Track When Traveling

    With warmer months around the corner, you may be gearing up for some well-deserved vacation days. Whether sunny beaches, thrilling mountains, exciting new cities or a quiet retreat awaits you, this may be the moment of weakness that leads you to cave on your diet.
  • Navigating Thanksgiving on a Diet

    Holiday foods are great, and they’re part of what makes the holidays so memorable. Practicing a bariatric diet doesn’t mean that you can never enjoy the holidays again, it just means that you have to actively practice moderation.
  • One Super Simple No-Fuss Trick for Easy Weight Loss

    Learn about one simple trick that you can implement today that will make a huge difference in your weight-loss goals - just make this one simple change to your daily habits!
  • What Vitamins Are Good for Losing Belly Fat?

    5 Nutrients You Need To Lose Belly Fat

    supplements & food picture

    If you've gone on a diet in the past only to see your weight shoot back up as soon as you take a break, you're not alone. Fad diets often jump into the spotlight and seem like the perfect solution for your weight loss concerns.

    Yet going on a juice cleanse or any type of very restrictive diet can result in nutrient deficiency, hormone imbalance, loss of energy, unstable appetite, and even worse health outcomes.

    Losing weight is a complex and individual process, and you must have all your bases covered in order to see results.

    Here are five nutrients you need to see a reduction in belly fat.

    Before You Begin Your Weight Loss Journey

    choosing between healthy and unhealthy foods

    It's important to remember that healthy weight loss takes time and a lifetime commitment to new habits. There is no one-size-fits-all solution to getting in shape. Before you dive into a serious exercise and diet plan, consult with experts you trust to get insight into whether or not your plan is safe and healthy for you.

    Registered dietitians, nutritionists, and doctors can provide critical information about how to explore weight loss in a healthy way.

    1. Vitamin D

    vitamin d foods

    Vitamin D is crucial to your health and well-being. Some studies have linked low vitamin D levels to obesity, but the exact relationship of this nutrient to weight loss needs more study. From your bones to your immune system, this vitamin is necessary and not the easiest to come by.

    Traditionally, you could get all of your recommended vitamin D from the sun, but with the increase in indoor lifestyles, it can be difficult to receive the amount you need.

    Depending on your diet, you can consume fortified foods to help complete your vitamin D needs, or you may need to investigate vitamin D supplements.

    2. Calcium

    calcium foods

    Calcium is a vital nutrient that supports strong bones, muscle function, healthy blood clotting, and more. It works together with vitamin D to help your body maximize the health of your bones and other internal systems.

    You will often see these two nutrients mentioned together, and it's important that your diet fulfills the recommended amounts of both. Supplementing calcium is rarely necessary, so talk to your doctor if you are concerned.

    3. Iron

    iron foods

    Iron is a mineral that is crucial for the health of your blood cells. Since your red blood cells are responsible for transporting oxygen in your body, this nutrient is essential to your overall health.

    Yet iron deficiency anemia is a common and serious condition that can lead to feeling exhausted and weak, and it's caused by low levels of iron in the diet or the inability to properly metabolize the nutrient.

    If you are a vegetarian or vegan, you need to be especially careful to include sources of iron in your diet.

    4. Magnesium

    magnesium foods

    Magnesium is involved in many vital processes that help your body function. It's related to blood glucose, the nervous system, and blood pressure, to name a few. To fulfill your recommended magnesium needs, you need to consume foods like nuts, beans, and dark leafy greens.

    Unfortunately, if you find it difficult to include these foods in your diet regularly, you may need to look into supplementing magnesium to ensure that your body can do what it needs to do while you are on your weight loss journey.

    5. B Vitamins

    vitamin b foods

    There are eight B vitamins, and they are essential for a healthy metabolism and aid your body in breaking down other nutrients from food. This makes them vital for weight loss. B vitamins are commonly found in a variety of meats, vegetables, and fibrous grains, but some deficiencies are common.

    If you're low on vitamin B12, you may notice that you lack energy when you need it, and you may need to consider increasing the amount of meat in your diet or taking a supplement.

    Tips for Healthy Weight Loss

    weight loss tips & tricks

    If you see great results after a few months of exercise and a change to your diet but then you reach a plateau, you may want to consider reaching out to your doctor and dietician to ensure that your physical health checks out. Hormone imbalances and disorders are often related to issues with weight.

    At the same time, mental health and environmental factors such as stress from work or family can also play a part in weight loss. Exercise is important but so is rest. Getting adequate sleep and managing stress are two crucial factors in maintaining a healthy weight.

    The number that appears when you step on a scale does not tell the whole story of your health, and it does not represent your value as a person. Achieving a certain level of physical fitness has many benefits, and you can be fit and still have fat.

    However, no matter where you are in your weight loss journey, it's important to get all the nutrients you need so you can live a long, healthy life.

  • Why Can’t I Stop Overeating?

    Overeating can be a very difficult habit to overcome. Understanding why we overeat is the first step to beating it. Use these strategies to handle your overeating problem today.