15 tips to stay motivated and focused on your weight/diet goals throughout the year

​By Tonny Wandella

Gone are the days when losing weight was the most backbreaking task of all. Now, all you need to do is pluck out all the distractions and negative vibes surrounding yourself.
For a victorious long term weight loss plan, you need to stay motivated by making some healthy changes in your life. Following new trends can be hard at first, but soon you will get fond of these orderly habits. Give yourself some time to adapt and slowly take a step forward and follow these productive routine practices step by step:

1.    Keep your mind positive;
2.    Once you’ve decided to move forward towards a productive lifestyle, you need to disregard your sedentary lifestyle;
3.    Find a diet plan that suits your daily life routine and is easy-to-follow. So you won’t face trouble maintaining it for longer time intervals. It is preferred to get in touch with a certified dietitian to get a custom-built diet plan;
4.    Take baby steps. Set small goals at first; once you start moving towards your desired routine, nothing can stop you from achieving your goals!;
5.    Unfollow those skinny Instagram models that mislead you and make you feel any inferior;
6.    Make a food journal. Try out all the delicious and healthy recipes you always wanted to cook, eat, and note it down to for future use;
7.    Don’t weigh yourself daily. If you feel healthy and fit, then the weight scale can say whatever it likes. Sometimes, you may be losing fat but gaining muscle simultaneously, which can keep the numbers on the scale persistent;
8.    Wear a skinny dress and photograph your progress monthly. That way, you can keep an eye on your development without getting demotivated;

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Foods That Will Reduce Stomach Bloating

By Tonny Wandella

Do you feel bloated? The finest of us are subject to it. Even while all forms of bloat are uncomfortable, not all bloating is the same. In reality, there are two distinct types: water bloat and gas bloat.

After eating specific meals, typically beans, dairy, cruciferous vegetables like broccoli and cauliflower, or oily foods, you experience the gassy type of bloat that causes you to unbutton your jeans. However, because each individual is unique, certain meals that may cause gas in one person may not do so in another.

No matter what causes your bloating, the great news seems to be that you may quickly get back on course by filling up on these 4 types of foods, according to experts.


Ginger is one of the most traditional herbal remedies available, and its anti-inflammatory effects are wonderful for bloating and gas. Zingibain, a digestive enzyme found in ginger, aids in the body’s breakdown of protein.

Additionally, it has a pleasant soothing impact on your intestines, lowering colon inflammation and facilitating easier digestion of food, which in turn lessens gas and bloating. Drink this before, throughout, or after a meal in a warm cup of brewed tea.


The primary component of this low-maintenance diet that helps with bloat is potassium. Your body is likely to retain water as a result of your excessive salt intake. Foods high in potassium aid in the removal of salt and water. Although bloating can’t be instantly cured by eating one banana, spreading potassium-rich meals like bananas all through the day might assist.


Avocados are a great source of potassium, which reduces bloating, and antioxidants if you’re following a low-carb diet like the ketogenic diet. They only contain six grammes of carbohydrates, which is one-fourth of what you’d find in a banana. Avocados are indeed a nutrient-rich meal that will help you feel filled so you are not hungry when you are attempting to get back on track after an indulgent weekend. Contrary to popular belief, you don’t need to starve yourself to death on celery and lettuce.

Click Here To Read More https://azuni.blog/2022/06/29/foods-that-will-reduce-stomach-bloating/

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Best Vegan Protein Sources

By Tonny Wandella

The scientific community debates on numerous topics. However, one thing that all scientists agree on is the superiority of plant-based foods over all other diets.

Many people consider eating whole-foods and plant-based foods a type of diet; however, nutritionists think of it as a lifestyle rather than a simple eating habit.

This new lifestyle is free of processed foods, artificial sweeteners, refined sugar, and hydrogenated fats.

As a result, the expected benefits include weight loss, reduced risk of heart disease and cancer, and the prevention of age-related cognitive decline.

Best Vegan Protein Sources

Soy products (e.g., tofu, tempeh, and edamame)

These products are among the richest plant-based foods in protein. However, the protein content will vary, depending on the way you prepare the dish.

Here are some numbers:       

  • ½ cup of tofu contains around 10 grams of protein;
  • 1 cup of tempeh (166 g) contains around 31 grams of protein (this number is slightly reduced when tempeh is cooked);
  • 1 cup of cooked edamame contains 17 grams of protein.


Lentils are very rich in fiber, iron, and potassium. However, they are also protein-compacted, with ½ cup containing up to 8.84 grams.

Moreover, consuming lentils regularly reduces your risk of developing iron-deficiency anemia.


Quinoa is a type of grain that’s used in many traditional dishes and salads. These grains are incredibly rich in nutrients, such as fiber, protein, iron, and magnesium.

One single cup of quinoa may contain up to 8 grams of protein.


Typically, potatoes are not associated with high protein levels.

However, one large potato may store 8 grams of protein. They are also a rich source of vitamin C and potassium and can be mixed up with hummus to acquire more protein.

Protein-rich vegetables

While leafy green vegetables alone will not meet your daily protein requirements, they are still great snacks to boost your protein intake.

Here are some vegetables that are rich in protein:

  • A single, medium stalk of broccoli contains about 4 g of protein;
  • Kale offers 2 g of protein per cup;
  • 5 medium mushrooms offer 3 g of protein.


Incorporating the foods and recipes listed in this article will provide you with all the protein you need to maintain a balanced plant-based diet.

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Why you should probably eat more protein

By Mark Weeks

Proteins are organic molecules that consist of the building blocks of life – amino acids.

When consumed, the body breaks down each protein molecule and absorbs these amino acids. They then get into our bloodstream and travel through the body, lending themselves where needed.

Speaking of that…

The Vital Importance Of Protein

The amino acids from protein contribute to the plasma amino acid pool. This ‘storage’ for amino acids travels through the bloodstream and lends building blocks where needed. 

For example, the body needs a wide variety of amino acids to produce hormones, enzymes, neurotransmitters, and antibodies. We also need amino acids for the creation of new cells and the removal of old and ‘worn-out’ ones.

Protein is also vital for muscle recovery and growth after strenuous physical activity. Some studies have found that protein plays a crucial role in the liberation and oxidation of fatty acids.

Some proteins also serve as carriers and transport various substances within the body. Such an example is hemoglobin – the primary carrier for oxygen.

Several Other Benefits Of Eating More Protein

Oh, but we are not done. Aside from its many health and fitness benefits, protein delivers some other advantages, including:

  • Reduced appetite and fewer cravings;
  • Improved bone health;
  • A small boost in metabolic rate;
  • Regulating blood pressure;
  • Allows the body to heal itself quicker;
  • Aids skin, hair, and nail health;
  • Allows us to stay fit as we age.

Click Here to Read more http://www.urconqueror.co.uk/blog/why-you-should-probably-eat-more-protein

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What Type of Diet is Best for You?

By Mark Weeks

Whether you intend to lose weight, gain muscle, or simply live a healthier, more sustainable life, one’s diet is typically the largest consideration and stressor.

The options are endless, and it can oftentimes be overwhelming to figure out which path to choose. Do you go the low-carb route or the fasting route? Do you count calories and macronutrients, or not? Can I have a cheat meal or not? Should I try the Mediterranean diet or the keto diet?

The stress is understandable and the misinformation endless…However, there is a right answer to this!

That answer?

Choose the diet that you’ll stick to and enjoy the most. Simple.

Of course, some standard rules need to be considered dependent upon your goals. There are clear-cut decisions that classify whether or not you’re eating healthy – we all know this. Fruits and vegetables are generally good, while processed foods like crackers and cookies are generally bad.

The distinction here is moderation, commitment, discipline, but most of all – enjoyment. As long as you can stick to a relatively healthy diet (i.e. the 80/20 rule), your only decision left is to find out what works for you and stick to it.

There are many effective diets out there. The real player is compliance and sustainability.

So, what type of diet is best for you? The best diet is one supported by science, healthy, and is most easily abided by the individual. A diet typically focused on whole food, plant-based options (yes, this can include animal proteins!) with the flexibility to be tailored to the individual is usually a great place to start.

Find out what you enjoy, make sure that it’s generally in the parameters of a healthy lifestyle, and stick to that! A diet is simply a broad framework of what you can and cannot eat. It is not a jail sentence.

In conclusion and to reiterate the take-home point: the diet that is best for you is the diet that you will stick to…

originally published on http://www.urconqueror.co.uk/

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Top 12 Foods High in Energy to Keep You Going Through the Day

Daisy Whitbread BSc (Hons) MSc DipION is a fully qualified nutritionist also trained in nutritional therapy. After her undergraduate degree in Anatomy and Physiology, she studied a Masters degree in Nutrition at King’s College, London, one of the leading nutrition departments in the United Kingdom. She then studied Nutritional Therapy for three years at The Institute of Optimum Nutrition, London. Her areas of specialism include weight management, meal planning, and improving energy levels.

One of the best ways to lead a healthy lifestyle and maintain a healthy weight is to eat food that sustains your energy levels throughout the day. The following list gives you 12 common foods that have been chosen for their ability to provide the body with energy.

Some of the foods provide slow-releasing energy from healthy carbohydrates, which are the body’s main energy source. Others contain a range of important vitamins and minerals involved in cellular energy production processes in the body.

Good quality protein sources are also included, as these are needed for maintaining body tissues, including muscle.

A bowl of oatmeal with blueberries

Oatmeal is one of the best sources of slow-releasing energy from low GI complex carbohydrates, to keep you going all morning. Also a great source of B-vitamins, which are needed to convert food into energy.
Nutrition Facts for Cooked Oatmeal.


Spinach is high in iron, magnesium, and potassium. Iron transports oxygen around the body, needed for energy production. Magnesium plays a vital role in energy production, and together with potassium, is important for nerve and muscle function.
Nutrition Facts for Spinach.

3Sweet Potatoes
Sweet Potato

Sweet potatoes are a fantastic source of complex carbohydrates, along with iron, magnesium, and vitamin C. Vitamin C is needed for transporting fats into the cells of the body for energy production.
Nutrition Facts for Baked Sweet Potatoes.


Eggs are a complete protein, (containing all the essential amino acids), B-vitamins, healthy fats, and some vitamin D. They also provide choline, the precursor for the neurotransmitter acetylcholine, which activates skeletal muscle.
Nutrition Facts for Hard Boiled Eggs.

Half an apricot

Fruits provide natural sugars, which are quickly absorbed into the bloodstream for an instant pick me up (but without the ‘sugar crash’ you get after eating refined sugars). Fruits are also high in fiber, vitamins, and antioxidants.
Nutrition Facts for Apricots.

6Green Tea
A glass of green tea

Green tea contains some caffeine for an energy boost, but without the ‘jittery’ side effects of stronger caffeine drinks, such as coffee. Furthermore, green tea may also help lower cholesterol.
Nutrition Facts for Green Tea.


Nuts are energy dense due to their high content of healthy fats. They are also high in vitamins and minerals. Soaking nuts in water overnight ‘activates’ them (starts the germination or sprouting process) increasing the nutrient value even more and making them easier to digest.
Nutrition Facts for Almonds.

Green Soybeans (Edamame)

Soybeans are high in protein, B-vitamins, copper, and phosphorous. Copper and phosphorous are involved in converting food into energy and releasing it into cells so it’s available for use by the body.
Nutrition Facts for Edamame.

Salmon Fillets

Fish such as salmon, sardines and mackerel are an excellent source of complete protein, B vitamins, essential fats, and vitamin D. A lack of vitamin D can cause low energy, muscle fatigue, and low mood.
Nutrition Facts for Wild Atlantic Salmon (Cooked).

10Seeds (Squash and Pumpkin Seeds)
Squash and Pumpkin Seeds

Seeds are an excellent source of protein, healthy fats and minerals involved in energy production – including manganese, magnesium, phosphorus and zinc. Zinc is needed for the production of hormones in the body that affect energy and mood. It is also important for muscle recovery after exercise.
Nutrition Facts for Roasted Squash And Pumpkin Seeds (Unsalted).

11Natural Yogurt
Bowl of Yogurt with Raspberries

Yogurt contains live bacteria with many health benefits including regulating the immune system, improving digestion (so that more energy-giving nutrients are absorbed) and possibly even improving mood.
Nutrition Facts for Plain Yogurt.

A glass of water

Dehydration is one of the fastest ways to feel your physical and mental energy levels drop. Even mild dehydration of 1-2% can affect mood, energy levels, and ability to concentrate. Drink 8 glasses per day to keep your energy levels up.
Nutrition Facts for Tap Water.

source: https://www.myfooddata.com

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