Summer is around the corner and it is time for bikini season. It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops. If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you. Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.
Remember: One pound of fat is 3500 calories.
The goal is to lose fat and keep lean muscles.
Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight. It’s as easy as that. Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.
30 Ways to Burn 300 Calories
1. Sit Up Straight
When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.
2. Eat Breakfast
Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.
3. Don’t Peel Your Fruits And Vegetables
The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.
4. Chew Your Food
Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.
5. Drink More Water
Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.
6. Get More Sleep
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.
7. Eat 4-5 Small Meals
Smaller meals are easier for the body to digest and helps increases your metabolism.
Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.
Download your FREE “30 Ways to Burn 300 Calorie” Report. Just tell me where you want me to email your free report.
The best way to stay healthy is to build your immune system. So how do you prevent catching the cold or flu? Short of staying home and being a hermit, making sure you give your immune system what it needs is the best way to prevent for getting sick. Here are some of my favorite items in my Cold & Flu Prevention Kit. I use these items to help strengthen my immune system and it works great! I take these with me every where I go, and they are airplane friendly as well.
1- Olive Extract
Olive extract is a powerful supplement that’s fantastic for enhancing the immune system. The olive plant is a rich source of such beneficial plant compounds as tocopherols, flavonoids, anthocyanins, sterols and polyphenols. Research shows olive leaves have enhanced the functioning of the immune system and help fight viral infections, especially when fever is present. Because of polyphenols in olive leaves, it has also been shown to have antimicrobial effects against a variety of viruses, bacteria, yeasts and fungi. You can take Olive Extract with water, but I prefer to just take it straight. Although it is certainly not tasty (think of a combination of Everclear Liquor and Olive), it has proven time and time again to keep me from being sick, even when I am stuck in with a plane full of coughing people. Make sure to take it before you get sick or if you feel like you are about to catch something. My favorite liquid oil of olive leaf is Nature’s Answer Olive Leaf Extract. My favorite capsules is Health Harmony’s Olive Leaf Extract
2- Oil of Oregano
Known for for its antiviral, anti-inflammatory, and antioxidant properties, it works really well. Studies also show Oil of Oregano is helpful in treating fevers and respiratory symptoms, which are both associated with the flu. Unfortunately, it has a really intense oregano flavor. In fact, I use to video tape my friend’s reaction when they first try Oil of Oregano! My favorite go to Oil of Oregano liquid is from North America Herb & Spice – Oil of Oregano. This is also carry on airport friendly. If you prefer pills or capsules, try the Puritan’s Pride Oil of Oregano Soft Gels. No after taste and really reasonably priced.
Propolis is shown to boost immune functions and has antimicrobial properties. Propolis comes from the resin of trees. It is made by bees and they gather the resin from trees, then transforming it into a very sticky and antimicrobial mixture they use as glue for their hive. Propolis works in two ways. First, it suppresses harmful infection and bacteria. Second, it stimulates the immune system and increases your body’s nature resistance. Take it with water or you can do what I do: Take is straight. Again, not the tastiest (think honey scented Everclear) but it works like a charm! My favorite one is Brazilian Green Bee Propolis. It works really well and can go in your carry on luggage.
3- Tea Tree Oil
Tea tree oil, also called Melaleuca, has antiseptic properties and is known to fight germs. It comes form a tree native to Australia. It has been used to treat skin infections, minor burns, athlete’s foot, insect bites, acne, eczema, colds, flu and more. Tea tree oil is used topically and should never be taken internally. For colds and other respiratory problems, add the oil into a vaporizer and inhale the mist. I like to get the tea tree oil in a roller bottle and put it under my nose to help me breath. It’s great if you are congested. It also helps you relax. Because tea tree oil has so many other uses, it is quite versatile. I use it if I am breaking out and it helps clear my complexion. You can also add a few drops of the oil to bath water too. My favorite is Maple Holistic 100% Pure Tea Tree Oil.
4- Green Tea
Green tea is an amazing source of antioxidants as well as polyphenols, boosting your immune system. Polyphenols in tea has been linked to killing the flu virus. I’ve been drinking plain green tea for as long as I can remember (thanks Mom!). I am a bit partial to green tea and oolong tea. Oolong tea has also been know to reduce the risk of health conditions such as heart disease, inflammatory disorders, and high cholesterol levels, while being high in antioxidants. Don’t add milk though, because milk proteins bind to the polyphenols and make them ineffective. If you need to sweeten it, try adding a touch of honey or Stevia. My favorite green tea bags are the Organic Green Tea Bags by FGO.
Sleep is an essential part of being healthy and having a healthy immune system. When you are sleeping, you give your body a chance to repair itself. In studies, scientist found that sleep plays a critical role in healthy immune function, metabolism, memory, as well as learning. Not getting enough sleep can lead to reduced immune function and even increased cancer risk. How much sleep do you need? For most people, it is any where from 6-9 hours. Try waking up naturally without an alarm clock and see how many hours you slept for. This will give you a good idea of how much sleep you need. If you are having trouble falling asleep, try cutting back your caffeine intake by early afternoon and see how you feel.
Kava is a plant native to the South Pacific which helps you relax. Sometimes when I am trying to get some sleep but my mind is racing, I take this supplement and it helps me relax. Unlike melatonin which makes you drowsy, this will relax you, but you can take it during the day as well. Kava is used to calm anxiety, stress, and restlessness, and treat sleep problems (insomnia). My favorite kava is VH Nutrition’s Kava Kava. At only $12.99 for 60 capsules, this Kava is a really good deal and works really well.
7- Cough Drops
If you are sick, try your best to not cough. Once you start coughing, you irritate the delicate lining of your esophagus, which causes you to cough even more and leading to a sore throat. At night, you can try to gargle with warm salty water, which can draw excess fluid from inflamed tissues in the throat, making them hurt less. During the day, I turn to cough drops. I like Ricola Natural Honey Cough Drops because they are natural and made with herbs. They also use organic farming practices and no chemical pesticides.
8- Wash Your Hand for 30 Seconds
To help prevent picking up germs and virus, wash your hands for 30 seconds. You have to wash wash your hands for about 30 seconds with soap in order to kill the bacteria and virus. One trick I learned when I was in the medical field was to sing the “Birthday Song”. It’s about 30 seconds long. Just don’t sing it out loud or people will look at you funny…
9- Cover Your Cough
Lastly, if you are sick, make sure you cover your cough it doesn’t spread. Try coughing into the crook of your elbow instead of your hands. When you cough on your hands, you’re spreading germs when you touch other things. Yes, it looks a little funny, but it works.
And of course, eating healthy foods and maintaining an active lifestyle also helps boost a healthy immune system. I’d love to hear your favorite cough and cold remedies. Feel free to leave comments! =)
Here is the video for ya:
Make it a Healthy day,
P.S. Don’t forget to pick up your free gift “30 Ways to Burn 300 Calories” eBook on my blog. https://healthylivingjunkie.com
“Remember, being fit and healthy is a marathon, not a sprint. And I am here with you every step of the way.”
During the holiday season, there are lots of parties, get togethers, and dinner. And everywhere you turn, there will be tons of food, high calorie appetizers, and alcohol. Most people gain anywhere from 2-3 pounds during the holiday season and doesn’t lose it. Each year, the additional weight adds up, and 5 years later, you will have gained any where from 10 to 15 pounds. In this video, I share with my good friend and host of the show “Your Daily Dose of Inspiration” how to avoid weight gain during the holidays, as well as 5 easy tips to a healthier you.
With the holidays around the corner, things can get stressful pretty quickly. Being stressed out is not only harmful for you mentally, but stress also causes weight gain. Cortisol, the hormone your body release when you are stressed, causes an increase in appetite. For many of us, that’s when we reach for the comfort foods. For me, that’s a stuff crust pizza, and we all know they are loaded with calories. The combination of being stressed and more hungry results in weight gain. Every holiday, most of us put on some holiday weight, around 1-3 pounds a year. It doesn’t sound too bad, but the problem is most people never lose the extra weight. After a few years, the pounds add up.
So what can you do about it? Relax! Yep, it is that simple. I have an easy beginner yoga session that will help you relax this holiday season. My good friend and yoga guru Nydia Darby, from Nydia’s Yoga Therapy created a practice especially for us to help relax this season. She is a Physical Therapist and Yoga Guru and she will lead us through a very easy and effective yoga practice that is only 12 minutes long. It is perfect to help you relax, recenter, and find you happy place during the holiday rush.
Beginner Yoga for Stress Relief
This holiday, take some time for yourself and relax. Taking care of yourself allows you to be more effective of taking care of others. If you are stressed, you won’t be able to take care of your loved ones as well as you could if you were calm and happy. A big part of being fit and healthy involves taking care of yourself, whether it is through working out, eating clean, or relaxing. Make sure to take a few minutes each day and get some “me” time. =)
Confidence is a really attractive quality in a man or a woman. It doesn’t matter what size you are, whether you think you are attractive or not. Here is a real life example of why confidence is sexy. I was at a country bar with a group of co-workers when one of the co-workers, a really hot guy with muscular arms and a smile that shined like the sun came up to me and started talking. He was really cute and sexy, but he kept apologizing for the silliest things.
Him: “Sorry, I am such a bad dancer.”
Me: “No you’re not.”
Him: “Are you laughing at me?”
Me: “No, I’m just happy.”
Him: “I hope I’m not offending you.”
Me: “No, I’m having a really good time.”
It got to the point where I was hoping he would just stop talking because he was killing the mood! I was having a really great time, but because of his insecurity, I was annoyed. The thing is, we are all attracted to self confidence. Nothing is sexier than a confident man or woman. Sometimes, we all have moments where we are unsure of ourselves, but the best thing to do is to take a deep breath, smile, and act confident. When you act confident, people will respond. When you smile, you will get smiles in return. Happiness attracts happiness, and you will never be without friends. It doesn’t matter what you are wearing or whether or not you are the perfect size or weight. You are perfect the way you are TODAY. Lesson of the day? Be confident in your own skin. And my advice for the hot co-worker: “Just be yourself. You are amazing but you just don’t know it.”
We all love hug, and they feel awesome but did you know hugs have been scientifically proven to be good for you? Here are 6 Reasons why you need a hug!
6 Reasons Why You Need A Hug ❤
1. Hugs allow physical interaction, building trust and a feeling of safety. Hugs makes us more open and increases positive communication.
2. When you feel lonely, isolated, or angry, giving or receiving a hug boost oxytocin levels, which heal those negative feelings and promotes a feeling of safety and positivity.
3. Hugging relaxes you by releasing tension in the body, taking away pain while soothing the body by increasing circulation into soft tissues.
4. We all love cuddling, but did you know long hugs actually boosts serotonin levels, which is responsible for elevating mood and creating happiness!
5. Hugging makes us feel good about ourselves and boost self esteem. It shows we are cared for and loved by making us feel safe and happy.
6. Hugs reduces stress. Hugs help us let go of what ever is bothering us and just enjoy the moment. Reducing stress has all kinds of positive benefits including lowering your blood pressure.
Next time you are stressed or see someone who is having a rough day, reach out and give them a hug. Both of you will get the positive effects from hugs. Remember, part of living a healthy and fit lifestyle is to make sure all aspects of your life is healthy, not just the way you look, but more importantly, the way you feel about yourself. Being healthy and fit starts from the inside, and looking awesome in that swimsuit is just bonus! =)
Looking to get in shape quickly & be healthier at the same time? Check out this educational weight loss video. ❤