Five Ways A Nursing Mom Can Lose Weight

By Conqueror Team

Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.

Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.

Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

1.      Eat healthy meals and avoid crash dieting;

2.      Keep hydrated;

3.      Easy postpartum exercises;

4.      Build up stamina;

5.      Take care of your mental health.

Eat Healthy Meals And Avoid Crash Dieting

The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.

Keep Hydrated

Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.

Easy Postpartum Exercises

Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.

Build Up Stamina

After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.

Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.

Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.

Take Care of Your Mental Health

Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.

During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:

·         Counseling;

·         Medication;

·         Strong family support;

·         Taking one day at a time;

·         Eating a healthy diet and getting proper sleep.

Bottom Line

New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

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How to deal with setbacks in weight/diet/health goals

By Conqueror Team

Setbacks happen, and there is no need to stress about them over and over again!

Personal barriers can trigger setbacks and distract you from your motive, whether it is about maintaining a healthy life, following a diet or going to the gym. For instance, an injury can put a stop to your daily workouts, a family gathering can force you to overindulge, or an emotionally stressed moment can upset your healthy eating habits.

Either you can keep stressing over your intruded diet plan, or you can learn from the setbacks and turn it into motivation.

Want a piece of advice? Go with the second option.

Here are 12 recovery techniques to get you back on track.

  • Forgive yourself for going down the road of pessimism;
  • Set new goals;
  • Contact a nutritionist and ask them to make a new diet plan for you. This time a little easier than the last;
  • Focus on your nutritional health rather than weighing yourself over and over again;
  • Avoid stress at all costs. Keep yourself away from negative people and thoughts. Perform relaxation therapies like yoga for peace of your mind;
  • Get creative with exercise. Play different sports, compete on the run with your friend, plan a family hike, or you can go swimming;
  • Extract your frustration through exercise – just sweat it off;
  • Whenever you’re feeling down, reach the social support of your friends and family. Spend quality time with them;
  • Hire a personal workout trainer to get tailored services and attention;
  • Go slow, don’t take big steps at the start! Taking too much on can be overwhelming and can throw you off to your old humdrum habits;
  • Bare minimum. If you can’t go on a full-on diet and exercise routine, start small. Start by skipping bad sugary drinks and processed foods or adding a fruit or vegetable to your plate;
  • Set up a music player and make exercising fun. Pause your exercise for a while and dance wildly to your favourite songs because hey…! No one’s watching.

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Benefits of Protein Supplements

By Conqueror Team

For decades, protein supplements have solely been consumed by athletes, bodybuilders, and those who indulge in heavy exercise routines. It might have been a sports supplement used to enhance muscles but, nowadays, a lot of health-conscious individuals are using protein shakes in their diets.

Protein supplements have various benefits and can be found in the form of powder, solid food, or fluid formulation. The supplements are preferred over traditional protein sources because of their availability and reduced preparation time. A large population is currently using these supplements for weight reduction and muscle toning. Other possible benefits of protein supplements include:

  1. Nutrition

Those who struggle to meet their daily protein requirements can use supplements as an alternative. Older adults, weight lifters, athletes, and those with chronic illnesses may require more protein intake. Researchers have found that athletes involved in strenuous exercise training can benefit from having around twice their daily recommended protein intake, ranging between 1.4 and 2.0 grams per kg of body weight.

  1. Muscle Gain

Protein supplements may help if you want to gain lean muscle. According to a research study done at Rice University, an adult who is looking to put on muscle needs to strength train several days a week and increase his protein intake from 0.40-0.60 g per pound of his body weight to 0.60-0.90 grams.

  1. Recovery After Exercise

In addition to muscle growth, protein supplements can help in repairing damaged tissues and muscles. During workouts, the body naturally directs amino acids and energy to support muscle contractions. After the workout, your muscles go through a recovery phase. Drinking a protein supplement after the workout can help soothe muscles that may have been damaged during the exercise.

The supplement can also help in speeding up the recovery of sore muscles by reducing muscle damage and enhancing muscle performance and protein synthesis.

  1. It Helps With Muscle Growth And Recovery

Taking protein supplements will not only build and strengthen your muscles, but it can also prevent muscle breakdown. Combining exercise and regular activity with high protein intake will promote muscle growth and strengthening.

High-quality protein supplements are rich in branched-chain amino acids (BCAAs) and contain essential amino acids. One of the BCAAs (Leucine) plays a crucial role in stimulating muscle growth and recovery after endurance and resistance training. As such, protein shakes, for instance, are very convenient for athletes who are always on-the-go.

  1. It Promotes Satiety And Boosts Metabolism

Proteins will make you feel fuller than fats and carbohydrates. This may be beneficial to athletes who are always fueling up their bodies for an extended period of time. The supplement’s ability to reduce hunger levels and appetite helps in the reduction of calorie intake, which is a key factor for those trying to achieve weight loss.

Along with the reduction of appetite, taking protein supplements boosts metabolism. Your body utilizes energy to digest and make use of nutrients in the food you consume. This is referred to as the Thermic Effect of Food (TEF), and protein’s thermic effect is greater than that of fats and carbohydrates. If you are looking to lose belly fat or want to get the ideal body composition, consider replacing carbs with protein.

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Why Do Most People Fail To Maintain Weight Loss Long-Term?

By Conqueror Team

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge-eating and consuming all those high-calorie meals they were abstaining from while dieting.

Article Summary: In this article, you will learn the reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known  can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows:

1.      Setting Unrealistic Targets;

2.      Stress And Depression;

3.      Short-Lived Motivation;

4.      Looking For Shortcuts;

5.      Difficulty With Prioritization.

Setting Unrealistic Targets

Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit.

When you set unrealistic and non-achievable weekly or monthly targets, you will get stuck in a rut. The solution to this problem is maintaining a journal of weight loss, doing extensive research to opt for the ideal weight loss targets and going easy on yourself in case of any delays. A person should also enjoy a cheat day once a week or fortnightly.

Depression and Stress

Depression and stress are the main reason for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. The person starts self-loathing and loses all the motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods.

Short-Lived Motivation

A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation is lost. People want to fall back into old habits of binge-watching Netflix, eat chips and drink soft drinks. Losing weight requires a lot of commitment throughout the tenure.

Looking for Shortcuts

Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost.

These shortcuts are not sustainable in the long-term. A person must be willing to invest time and energy to make lifelong changes to their lifestyle if they want to lose weight and maintain it.

Difficulty with Prioritization

In today’s era, everyone is busy with their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight.

Bottom Line

Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly.

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Opioid-Free Ways To Beat Pain

By Conqueror Team

You’ve been dealing with a horrible, pulsating headache and, to make matters worse, you’ve just had a paper cut, all while you’re dealing with a sore throat caused by your recurring seasonal allergies. You’ve had enough and you’re reaching into your bag to find something that will make the pain stop. While you may think that aspirin or an ibuprofen pill will take your pain away, the best choice you can make is to use natural, opioid-free remedies! Your body will be far more thankful for that than it would be if you were to take one of those pills. You probably have all the ingredients lying around in your kitchen, so read on to learn a quick and easy way to help yourself when you’re in pain.

Going to the doctor or taking a pill is still important when you are experiencing severe pain but, sometimes, when you have a slight headache or other minor aches and pains you may not need to see your doctor right away. There are many other remedies for pain relief that don’t include doctors and medicine.

Below you will find a list of natural ways to beat some of the most common types of pain:

           1. Bleeding;

           2. Rashes and allergies;

           3. Painful gas;

           4. Headaches and migraines;

           5. Throat pain or sore throat;

           6. Muscle and joint pain.

1. Bleeding

When you cut yourself accidentally, sprinkle the wound with a little bit of cayenne pepper. You may think that this will cause a serious burn or that it will hurt you even more but not only will the bleeding stop quicker, your pain will also decrease significantly.

2. Rashes and allergies

 If you have serious allergy problems or your skin peels off regularly, you should take antihistamine therapy. However, in the case of sporadic allergies you can try the natural and much cheaper way – green tea. The reason green tea helps is because it is highly packed with antioxidants, which help your body to fight various allergens.

3. Painful gas

Eating beans or raw vegetables can create gas problems. To prevent this, try to include digestive spices in your diet: ginger, peppermint, coriander, etc. You can make tea with them or use them in your recipes. These spices also help with inflammation and pain.

4. Headaches and migraines

Headaches can be really annoying, and they have a “special ability” to ruin your day in a second but, luckily, you can combat that pestering pain by rubbing a little peppermint or lavender oil on your temples and neck. Another remedy is rubbing a slice of freshly sliced ​​lemon on your forehead. You may also benefit from increasing your caffeine intake, so brew a fresh cup of coffee or make yourself some green tea. If you feel a throbbing headache, apply an ice pack and hold for twenty minutes for pain relief.

5. Throat pain or sore throat

An irritated throat is usually a sign of a cold, so if you have any accompanying symptoms, you should see a doctor. However, to reduce general pain and irritation, gargle with warm salt water, then drink hot tea with honey and lemon. This will not only relax your throat but it will also help you get rid of the pain much faster. Moreover, hot beverages are always soothing to a sore throat.

6. Muscle and joint pain

You’ve probably heard this one before and, even though it sounds counter-productive, exercising can significantly help minimize the pain you feel in your muscles, joints and bones. By exercising, you are helping your body stay in good shape and you’re making it stronger, which results in a better response to inflammation and other types of pain.

Bottom Line

Many people will look for pain relief in pills first but the food we have in our kitchens can act as natural and much healthier analgesic alternatives. There is nothing that can heal you and help you more than the gentle gifts Mother Nature gives us.

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Intermittent Fasting as a Form of Gut Health Maintenance

By Conqueror Team

There is evidence that intermittent fasting can enhance cardiovascular and metabolic health, perhaps aiding in the management of type 2 diabetes. Intermittent fasting is a broad term that refers to a variety of strategies. At its most fundamental, it entails intentionally refraining from food for certain periods of time, either for health or religious reasons. Intermittent fasting is any dietary plan in which you alternate between eating regularly and fasting. We all naturally fast while we sleep; however, intermittent fasting is a deliberate decision to not eat (or dramatically reduce calorie intake) for a certain length of time, whether it is hours or days.

When it comes to our gut health, what we eat has an impact on which bacteria grow and thrive in our stomach. What we consume creates a narrow line between probiotic and pathogenic microorganisms.

Unhealthy diets high in saturated fatty acids, processed carbohydrates, and artificial sweeteners can activate the immune system’s inflammatory response. This reaction intensifies with time and can lead to the development of disease states such as autoimmune disorders.

Healthy gut microbe populations are unsure how to deal with this circumstance. For starters, they dislike sweets and fast meals. As a result, they do not aid in the digestion of these meals. This leads to weight gain and increased inflammatory responses.

A long-term diet of junk foods kills beneficial microbes throughout the digestive system. Beneficial bacteria thrive on a diet of nutritious foods, lean proteins, and complex carbs. As a consequence, opportunistic microorganisms will take their place, eventually causing havoc in your body.

This is why eating more fermented foods, such as yoghurt and Kombucha tea, is good for the stomach. Our bodies also couldn’t operate without these essential microbes.

The One Meal A Day (OMAD) regimen

The least popular of the bunch, but growing in popularity. You eat one huge meal each day and then fast for the remainder of the day. These are just a handful of the numerous ways in which individuals engage in IF. There are more rigorous regimens available, such as 24-hour fasts, Eat Stop Eat, as well as Alternate-Day Fasting.

When it comes to weight loss, intermittent fasting has been proven to be just as successful as any other type of diet. Furthermore, the Bacteroidetes study found that reducing weight naturally boosts the prevalence of these gut bacteria. As a result, as you lose weight on IF, you may be boosting the good bacteria in your body. This may help you lose weight over time.

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Your Gut Health Is Your Mental Health

By Conqueror Team

Gut bacteria plays an important role in your mood and mental wellness. They can alleviate symptoms of depression, anxiety, and stress, but they can also exacerbate them.

Trillions of bacterial cells live in your colon, forming a unique environment known as the gut microbiome. Their functions influence your brain in addition to allowing nutrients into the body and keeping opportunistic microorganisms out.

When the body is stressed, it undergoes a sequence of changes that send all energy and key resources to the muscles and brain. Stress also leads the body to release cortisol, which can all have an impact on the gut microbiota.

Similarly, if your gut microbiota is out of balance (dysbiosis), your general mood can suffer. This is due to the fact that the activity of your gut bacteria affects stress and anxiety – a balanced microbiome can promote stress resilience, but an imbalanced microbiome can harm your mental health.

Your gut microbiota needs to be diverse to sustain your health, and diversity helps keep it balanced. However, if it is not balanced — a condition known as dysbiosis — opportunistic bacteria can take advantage of the situation and multiply, resulting in inflammation.

Because your body does not desire opportunistic bacteria, your immune system is activated, causing inflammation. Inflammation, interestingly, can cause depression and sadness. However, a diversified microbiota can help to reduce inflammation.

Controlling inflammation can thus assist to enhance both mood and anxiety. Diet is one approach to boost the abundance of certain bacteria while decreasing inflammation. Because fibre is a vital source of energy for beneficial gut bacteria, they flourish on a natural, plant-based diet.

It’s tempting to think of the body’s systems as distinct entities, and while they are in some ways, they are also interconnected and can influence each other’s actions. The gut and the brain are good instances of how one can influence the other.

Dysbiosis, or an imbalanced gut microbiome, has been linked to a variety of ailments, including mood disorders such as depression. Similarly, depression can produce inflammation, which disrupts the natural environment in the gut. However, encouraging evidence reveals that probiotics and prebiotics are having positive benefits on depression, anxiety, and stress resilience.

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15 Simple Steps To Conquer Dieting

If you want to lose weight and keep it off, there’s no need for toughing things out. All you need is to create a few new habits – like staying motivated by making simple changes in your life!

Firstly, if following trends proves hard at first then give yourself time; eventually the new routine will become second nature, many schools of authority suggest 30 days of practicing a new routine then becomes second nature. So much so that going along with these practices becomes enjoyable rather than tedious or difficult. Keep it going:)

Simply master these simple 15 motivational steps first and gradually add to them, we’re sure you’ll be pleasantly surprised with your focus and results. What have you got to lose? (pun intended 🙂 )

1.  Keep your mind positive. Read something motivational in the morning before your work day kicks in. There’s enough motivation at your finger tips these days to last a life time. Kind of makes you wonder why the negativity win-out mostly. Maybe a blog for another day:) Stay positive! Maybe read something forfree by Mark Weeks (founder of all things Conqueror)

2. Once you’ve decided to move towards a productive lifestyle, you need to disregard a sedentary lifestyle. It’s all about momentum. Keep going forward, it’s not a race with others.

3. Find a diet plan that suits your daily life routine and is easy-to-follow. This way you won’t face trouble maintaining it for longer intervals. It’s preferred to get in touch with a certified dietitian to get a custom-built diet plan. It might quicken your results, but you know you better than anyone.

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 Instagram modelsthat mislead you and make you feel any inferior and then add @urconqueror 🙂

6.  Make a food journal with a difference! Try out some delicious and healthy recipes you’ve always wanted to cook, eat, and note it down to for future use. Checkout these Amazon books to get the ball rolling.

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. Weighing yourself is an easy trap to demotivation, don’t fall for it.

8.  Photograph your progress monthly. That way, you can keep an eye on your development without getting demotivated. There’s no need to share it with others.

9.  Thought about getting a dog? You can take him with you whenever you’re off to walk or jog. He will make you run and sweat more. Besides, who’s a more loyal friend than a dog? Huh?

10. Talk to an expert trainer and ask for advice according to your current body progress levels. Checkout your Facebook friends, someone always knows someone willing to part some wisdom.

11.  Stop comparing your body with other people. You might be more healthy on the inside than them. Don’t forget! Slow and steady wins the race.

12. Celebrate Your Success with your most trusted circle of friends and family.

13. Reward yourself with some cheat meals after a tough week of heavy workouts and an intense diet. Saturday is as good as day as any to have several cheat meals. It’s okay, Monday will be here before you know it.

14.  Connect with people who support and encourage you in your lowest times.

15. Identify your trigger points of stress eating and work on them, so that you won’t come to overindulging. Possibly the hardest step to take. But, comfort eating can mask a whole different set of problems, you’ve come this far don’t blow it, keep going. 

Okay, I’ll admit these simple steps are not rocket science. But those who don’t follow at least 7 of these stepping stones will be covering up their bellies come June. But you, oh yeah, you’re different,  you’re going to bask in the delight of getting that perfect tan. Bring it on. Good luck and keep in touch.

Originally published in https://www.urconqueror.co.uk/blogs1/15-simple-steps-to-conquer-dieting

Conquer Emotional Eating With These Simple Tricks

Emotional eating is the term used when people use food to hide from, deal with, or even celebrate intense human emotions. 

​Emotional eating can be triggered by stress, fatigue, boredom, or emotions like loneliness or sadness, among other things. If you turn to food for feelings of comfort or stress-relief, it’s important to know that you’re not alone.

Emotional eating is a habit that many people have developed as a self-soothing technique over a number of years. But, by becoming mindful of what you eat and why you’re eating will greatly improve both your waistline and mental well-being. In this short article, we’ll go over a few common triggers for emotional eating as well as some simple tricks that you can employ to overcome emotional eating for good!

Stress-Eating
Stress is one of the top triggers when it comes to emotional eating. Stressful situations and stressful inputs like work-related stress, financial stress or family-related stress can all potentially drive us to eat in order to relieve the feelings associated with the situation at hand.

To avoid stress eating, it is important to get in touch with your own hunger cues so you can recognize whether you are truly hungry or you are turning to food for comfort and stress-relief. When you struggle with the urge to open the fridge, use a mindfulness practice to be in the moment and observe what’s happening. The pause should help you to better understand the reasons behind your cravings.

Simple Trick 1: Take Deep Breaths
Yes, it sounds simple, but there is a reason that deep breathing tops the list of almost any meditation or de-stressing practices, and that’s because it works. Close your eyes and take long, deep breaths for 3 to 5 minutes, filling your belly with air and pushing it all out.

Simple Trick 2: Drink Water or Tea
Not only are water and tea both healthy and hydrating, but they can also distract you from any stress-eating hunger cues you might be feeling. Many of us mistake hunger for thirst, not just during times of stress but all the time. If you are feeling like you need something to eat, see if a tall glass of water will satiate you first.

Eating When You’re Exhausted
It is super common to crave food when you’re tired or fatigued. If you’ve been sitting at a computer for hours on end and can barely ask your brain to make one more decision, indulging in easy, convenience-type comfort food might seem like a common-sense answer.

Simple Trick: If you find that you turn to emotional eating when you are overly tired or burned out, a great way to distract yourself from this trigger is to take a break from the activity causing the tiredness. Take a nap, go outside, take a walk or do some household chores. Give yourself a chance to fully reset before returning to the activity in question

Eating When You’re Bored
Another common trigger is boredom. Between the constant influx of activities and stimulation from screens, we are no longer used to the feeling of boredom and it causes us to feel uncomfortable and alone. Without adequate coping strategies, boredom can lead to eating or overeating, because eating is, well, something to do.

Simple Trick: Have a list of potential activities you can do to relieve boredom. Think: read a book, play a game, do the laundry, do some gardening, etc. Keep this list handy for when the urge strikes. 

Conquer Emotional Eating With These Simple Tricks6/11/20210 Comments​Emotional eating is the term used when people use food to hide from, deal with, or even celebrate intense human emotions. ​Emotional eating can be triggered by stress, fatigue, boredom, or emotions like loneliness or sadness, among other things. If you turn to food for feelings of comfort or stress-relief, it’s important to know that you’re not alone.Emotional eating is a habit that many people have developed as a self-soothing technique over a number of years. But, by becoming mindful of what you eat and why you’re eating will greatly improve both your waistline and mental well-being. In this short article, we’ll go over a few common triggers for emotional eating as well as some simple tricks that you can employ to overcome emotional eating for good!Stress-Eating
Stress is one of the top triggers when it comes to emotional eating. Stressful situations and stressful inputs like work-related stress, financial stress or family-related stress can all potentially drive us to eat in order to relieve the feelings associated with the situation at hand.

To avoid stress eating, it is important to get in touch with your own hunger cues so you can recognize whether you are truly hungry or you are turning to food for comfort and stress-relief. When you struggle with the urge to open the fridge, use a mindfulness practice to be in the moment and observe what’s happening. The pause should help you to better understand the reasons behind your cravings.
Simple Trick 1: Take Deep Breaths
Yes, it sounds simple, but there is a reason that deep breathing tops the list of almost any meditation or de-stressing practices, and that’s because it works. Close your eyes and take long, deep breaths for 3 to 5 minutes, filling your belly with air and pushing it all out.Simple Trick 2: Drink Water or Tea
Not only are water and tea both healthy and hydrating, but they can also distract you from any stress-eating hunger cues you might be feeling. Many of us mistake hunger for thirst, not just during times of stress but all the time. If you are feeling like you need something to eat, see if a tall glass of water will satiate you first.
Eating When You’re Exhausted
It is super common to crave food when you’re tired or fatigued. If you’ve been sitting at a computer for hours on end and can barely ask your brain to make one more decision, indulging in easy, convenience-type comfort food might seem like a common-sense answer.Simple Trick: If you find that you turn to emotional eating when you are overly tired or burned out, a great way to distract yourself from this trigger is to take a break from the activity causing the tiredness. Take a nap, go outside, take a walk or do some household chores. Give yourself a chance to fully reset before returning to the activity in questionEating When You’re Bored
Another common trigger is boredom. Between the constant influx of activities and stimulation from screens, we are no longer used to the feeling of boredom and it causes us to feel uncomfortable and alone. Without adequate coping strategies, boredom can lead to eating or overeating, because eating is, well, something to do.Simple Trick: Have a list of potential activities you can do to relieve boredom. Think: read a book, play a game, do the laundry, do some gardening, etc. Keep this list handy for when the urge strikes. 
Emotional Eating From Loneliness or Sadness
Many of us use food to avoid feeling unpleasant emotions. Food can be a way to soothe our emotions as well as a way to distract ourselves from them. During the act of eating, you might feel some relief from the emotion, but as soon as you’re finished eating, the negative emotions will return.The best way to work through this emotional eating trigger is to get more comfortable feeling these unpleasant emotions. Remind yourself that emotions, even strong ones, are only temporary and that in time they will pass. You can also employ some other ways to distract or work through your emotions, like journaling, painting, exercising, or talking with someone about how you feel.Simple Trick: Try putting on some music! Make a go-to playlist that makes you feel good, energizes you and uplifts you.
Emotional eating is a very common issue that many of us deal with daily. It is important to take steps to understand as well as address your emotional eating, so you can find better ways to cope with intense emotions, boredom, or fatigue.​Overcoming emotional eating isn’t easy, so it’s important to be understanding with yourself on this journey. You most likely won’t be able to give up every bad food habit in one day, especially since they’ve been cultivated over a lifetime. Take it slow and practice addressing these common emotional eating triggers. Awareness of the trigger is a very important step in overcoming emotional eating. Go through this list whenever you feel the urge to self-soothe with food.

Remember, we’ve all been our own victims to emotional eating and drinking, and we’ll probably all do it again:) You’re not alone. But with a little help you can minimise the emotional rollercoaster.
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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

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.

Bananas

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

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.

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