Robust You: 2014

Natural Ways to Increase Testosterone | RobustYou

Talk about male power and testosterone will surely surface somewhere in the discussion. Testosterone is a sex hormone that is mostly produced by the testes or testicles and is responsible for the sexual drives of males, although women also have it but only in small amounts. It affects the masculinity of men and will make men infertile without it. As men grow older, their testosterone level decreases and results in the decline of sexual function, body composition and strength.

Today, one of the most prevalent problems most men face is erectile dysfunction. This is caused by the decreasing level of testosterone. It has become a big concern for medical practitioners because the onset age is getting lower and lower.

Testosterone level could be increased by the different testosterone supplements available in the market today. They are either synthetic or bio-identical. But before considering taking these supplements, you might want to try and consider natural ways which can help increase testosterone level and provide additional beneficial side-effects.

Some of the natural ways to increase testosterone levels are the following:

A Good Night Sleep

Lack of sleep is a significant factor that affects the level of testosterone in men. Sleep affects the different hormones and chemicals in the body which causes the testosterone level to drop. If you can, get at least 7 to 8 hours of sleep. Having adequate and quality sleep will help boost your testosterone level.

Active Lifestyle

It is better to be moving a lot than just sitting or lounging for long periods of time. Aim for 10,000 steps daily. Do high-intensity exercise together with intermittent fasting. High-intensity exercise is done by warming-up for three minutes, followed by intense exercise for 30 seconds. Recover at a slow pace for 90 seconds, and repeat the procedures seven times. Intermittent fasting means eating only at certain times of the day. These were found to be very effective in increasing the testosterone level, thereby increasing libido and preventing testosterone level from hitting the floor.

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Control Stress Levels

When you’re stressed, your body releases the stress hormone cortisol that blocks the production of testosterone. Learn to manage your stress. Avoid being a workaholic and allocate some time for fun. Always have time for leisure activities. Other activities that reduce stress are meditation, deep breathing and yoga.

Reduce Weight

It was found that obese men are more likely to have low testosterone level. So, a significant loss in weight will definitely increase their testosterone level. By eating healthy and adequately-nutritious foods, not only do you lose weight but you boost your testosterone level as well. Reduce sugar consumption and eat more healthy fats. Increase your zinc consumption. Raw milk, raw cheese, beans and yogurt are some good sources of zinc. Whey protein, high-protein yogurt and vegetables are muscle builders that burn fats to increases testosterone level.

Be Exposed In the Sun

Sun is the largest source of vitamin D. To get vitamin D from the sun, you need to be exposed directly to sunlight for 15 to 30 minutes. Vitamin D is a hormone that helps in the development of the sperm cell, maintains the quality of the semen and raises the sperm count. Maintaining a high level of vitamin D can raise the testosterone level as much as 20 percent.

Drink red wine

In case your Saturday spent on the couch watching football didn't already sound good enough, you can also add a glass or two of red wine to the scene.

Scientists at the University of Kingston found that a compound in the red stuff, known as quercetin, potentially blocked an enzyme from telling the kidneys to excrete testosterone in urine. The result? A healthy bump in the amount of testosterone retained by the body.

The conclusion hasn't yet been proven via clinical study – but there's no need to mention that to your other half come match day.

You can visit the famous Flying Dutchman Liquor Store when you had a chance to travel in the Bahamas paradise, and see their best selections of red wines.

These natural ways of raising the testosterone levels are more practical than using over-the-counter supplements. The natural ways provide an assurance that decreasing testosterone level may happen to some men but thanks in great part to research and development, there are many natural ways to counter that without the side effects common to over-the-counter options.

Since the beginning, people (most especially men) all across the world have been searching for a miracle food that will help raise their sexual desire or that of their partners. Some believe that oysters are effective in increasing libido, while others tend to put their faith in exotic foods, such as the balls of an Asian tiger or a bark of a tree that can only be found in the Amazon. Although many attest to the effectiveness of such aphrodisiacs, studies and research that back these suppositions are still lacking.

Below are some foods that can be seen around the kitchen that is believed to be an effective aphrodisiac.

Dark Chocolate

Anyone who feels anxious and stressed is usually not in the mood for some sex. Take out stress, be relaxed and happy and you will be more open to doing the deed with your partner all night long. One of the reasons why dark chocolate is on top of the list of foods that help spark an active sex life is that it enhances the production of endorphins, a hormone that makes individuals feel good, relaxed and happy. Just eat a couple of dark chocolate squares after dinner and wait for your mood to change from catty to naughty.

Honey

A couple of teaspoonful of honey a day can actually do wonders for your sexual relationship with your partner. Since this naturally produced sweetener is a simple carbohydrate, it is a main source of instant energy. Furthermore, pure and unadulterated honey contains boron and B vitamins which are needed by the body in order to use female sex hormone estrogen (Boron). Vitamin B on the other hand is vital in the production of male sex hormone testosterone.

Celery

This is not only a must for dieters, but also the missing ingredient in reviving sexual attraction between long time couples. Raw celery is a good source of androsterone, a male hormone that helps mimic the effect of pheromone that makes a man more attractive and irresistible to women. Women can also benefit from eating celery because it helps elevate their mood.

Banana

Stamina or endurance in the bedroom maybe a big issue once you hit the 40ish to 50ish age bracket, copulation that used to last for several hours is replaced with a short and often unsatisfying sexual encounter. Banana helps the production of testosterone that will improve endurance for some foreplay and the main act itself. Eating banana a few hours before trying to get it on with your partner is advisable.

Ginger

Many think that this pungent root is an unlikely candidate for an aphrodisiac. However, ginger is actually valuable in promoting good blood flow, particularly in the genital area. If you don't like to eat ginger before the love making because of fear of bad breath, you can actually just sniff fresh ginger to increase blood flow to your vaginal or penile area and increase that organ's sensitivity.

What is Bloating?

Bloating is when intestinal gas doesn't get passed out by belching or flatulence (passing gas). It's a very uncomfortable feeling but can and sometimes can be relieved by having a bowel movement or passing gas. There are steps to take in order to prevent bloating which are avoiding smoking, avoiding or cutting down fatty foods intake and certain foods such as beans and cabbage.

Common Causes of Bloating (not in any particular order)

· Greasy, fried and fatty foods

Majority of fast foods entrées like burgers, chips, fried chicken and deep-fried such as doughnuts. These foods cause bloating because it takes the stomach much longer to break down the fats and properly digest them. This extra time allows gas to build up thus causing bloating.

· Salty foods

High-sodium foods cause the body to retain water, which leads to a bloated feeling. Sodium can show up in some unlikely sources, especially in processed foods.

· Spicy foods

Spicy foods have been shown to stimulate the release of stomach acid, which causes stomach irritation. Limiting the use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar will help in avoiding bloating.

· Gassy vegetables

Some vegetables produce more gas than others and everyone is different with their ability to absorb and tolerate gas. If sensitive, limiting the intake of gas-producing vegetables such as baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, Lima beans, onions and peppers will be helpful.

· Carbonated and high-acid drinks

From sodas to fizzy mineral water will cause bloating because the carbon dioxide trapped in the bubbles creates gas in the stomach. Others like alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices are high in acid which can irritate your GI tract, resulting in swelling and bloating.

· Artificial sweeteners

Artificial sweeteners such as aspartame, saccharin, sorbitol, xylitol, maltitol, cyclamates and sucralose increases bloating, these are often found in diet drinks, sweets, cookies, energy bars and chewing gums. It lingers in the stomach because artificial sweeteners are indigestible and after build-up it acts as a platform for the fermentation of bacteria leading to production of gas.

· Dairy products

Lactose-intolerance is relatively common, especially among people of Asian, African and Southern European descent and it causes bloating. The lactose that is not completely digested will pass to the colon where gas is produced by the bacteria trying to break it down. Consulting a dietician to ensure adequate consumption of other calcium-rich foods is very advisable.

· Too much fruit

Like lactose-intolerant, fructose-intolerant is basically the indigestion of sugar. It is noticeable when someone has an excess gas after eating fruit. Choosing a lower-fructose fruits, like sweet melon and apricots, instead of high-fructose fruits like apples and bananas is advisable. It is also best to eat fruit separately from a meal - either 30 minutes before or at least two hours after.

· Starches

Most starches, including potatoes, corn, pasta and wheat produces gas as they are broken down in the large intestine. Rice can be a good substitute for Starches. Also, beware of refined grains like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, bloating will be the result.

· Chewing gum

Chewing gum makes someone to swallow air which then gets trapped in the belly, causing pressure, bloating and gas. It also has artificial sweeteners which can aggravate bloating.

· Apples and pears

These fruits contain fiber which is an excellent source of soluble fiber, but they can also upset someone with a sensitive tummy. Avoiding them is not recommendable, eating half or a quarter of these fruits or peeling them first is highly recommended to avoid bloating.

· Beans

Beans contain oligosaccharide, a type of sugar which is not normally digestible by our bodies. When it reaches the large intestine, the bacteria eat it up and the byproduct is gas. Consuming small amounts of beans along with easily digestible whole grains such as rice or Quinoa will be very helpful.

· Broccoli, cabbage, and asparagus

These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This foods produces a sugar named raffinose, it goes undigested until it reaches the large intestine, where it's fermented by methane-producing bacteria. Eating them in moderation and with other foods should help to prevent a bloated stomach.

· Breads, grains, cereals, and nuts

Wheat and wheat-products can cause some people to have gas build-up. Minimizing consumption of wheat items like Bagels, Breakfast cereals, Whole grain breads, Whole wheat flour and Pastries is highly recommended.

· Acidic Foods

Acidic foods such as tomato and tomato products, white/red vinegar and citrus fruits such as apples, cherries, grapes, pomelos, orange, lemon, lime, and pineapple which are extremely acidic causes the stomach to react by building gas.

How to avoid Bloating?

Aside from following the simple steps in avoiding bloating, below are additional steps in avoiding it.

· Eating slowly and consuming smaller frequent meals
· Chewing foods properly
· Drinking of beverages at room temperature
· Denture checkup to see if it is a good fit
· Increasing physical activity during the day
· Sitting up straight after eating
· Taking a short stroll or walk after eating

You often see an infant crying relentlessly and her mom or dad doesn’t know why the little bundle is crying. It’s only when the baby’s diaper starts to leak that maybe one of the parents suspect that the baby may be itching because of the diaper. It could be diaper rash caused by allergic reaction to the diaper.

Some women may have experienced the same discomfort during menstruation, not with a diaper but with sanitary napkin. During this so-called “monthly period”, some women complain of itching, redness, swelling and skin irritation in the vaginal area.

While some beliefs point to the menstrual blood as the cause of allergy, there’s no truth to it. In fact, in many of these cases, the sanitary napkins are found to be the culprit, causing itchiness, irritation, and slight swelling around the vaginal area. This is a clear case of napkin allergy. And there are rare cases of severe reactions like severe swelling and difficulty in breathing.

What Causes The Allergy?

Most sanitary napkins contain a chemical called methyldibromo glutaronitrile which is the top 9th allergen that affects human beings. Although the chemical causes allergic reaction, it has not been banned because it is not considered life-threatening or cancer-causing reaction. Other possible causes of napkin allergy may be attributed to the different scents, chemicals, and plastics used in the napkins, mainly to add value to the commercial appeal of the product. If you are sensitive to any of the chemical compositions in your sanitary napkin, you might develop irritation or rashes due to the continued skin-to-skin exposure.

Symptoms of Napkin Allergy

The first sign of napkin allergy is itchiness of the vagina followed by reddening or irritation around the vaginal area. The moment you feel the allergic reaction, quickly switch to another napkin brand. You may have to check the chemicals or material composition of the napkin which caused your allergy and look for a brand that doesn’t contain the same material composition. Changing the type of napkin you use may help prevent the rashes or irritation caused by napkin allergy. If all the napkins you have tried has not eliminated the allergic reaction, it would be best to consult and seek the help of a professional.

Dealing With Napkin Allergy

In order to treat your napkin allergy, you should use an over-the-counter prescription topical cream, following your doctor’s advice to prevent further irritation. There are different types of treatment depending on the type of rashes. For example, for allergic reaction, doctors recommend hydrocortisone cream while bacterial skin infections are treated with antiseptic or antibacterial topical cream. For yeast infection anti-fungal cream is the recommended treatment.

Alternative Products To Napkins

Internal products like menstrual cups, cloth pads or tampons, or cotton pads made from unbleached organic cloth with no chemical additives may be used in lieu of commercially-available sanitary napkins.

Avoid Tight-Fitting Clothes

You should know that wearing tight-fitting clothes during heavy flow can aggravate the allergic symptoms. By wearing loose harem pants or skirts, air flow around the sensitive areas will prevent sweating which can cause irritation and discomfort.

Talcum Powder Helps

If you have allergic reaction to napkin and can’t find the appropriate replacement, you may want to use talcum powder as this is an effective solution for preventing sweat from being absorbed onto the napkin. The powder will also decrease the friction between your skin and the napkin that usually triggers the onset of allergy / rashes.

Hygiene

It’s important to keep your sensitive area extra clean during menstrual period. This means washing the affected area with soap and water every time you change napkin every 3 to 4 hours. To prevent spread of bacteria, make sure you wipe the genitals from front to back.

It’s amazing how some women are able to balance a career, manage the family and everything in between and still has time to spare for an hour of workout. It’s not easy but if some women can do it, so can you. Including exercise into your daily routines will not only help shape your body but can also give a lot of health benefits – alleviate depression, boost your immune system, or help prevent colon.

Among the many exercise routines women can get into, the following exercises offer premium benefits. Hence, all women should do:

Squats

If you need to tone your hips, thighs and butt, squat exercises can effectively work out most of the muscles in these problem areas, which are often the concerns of most women. Squat exercises are the go-to exercise routine that engaged more muscles compared to other exercise routines. Squat exercises work the thighs, glutes and core including abdominals and the muscles that support your spine. There are many different variations of squats such as chair squat, wide stance squat, ball squat, or assisted squat. You can also add dumbbells when performing squat exercises.

You can start your basic squat exercise by standing with your feet in a wider position than the width of your shoulder. Make sure your toes are pointed outward. As you inhale, pull your abs tightly in. Let your heels carry your weight. Then slowly bend your knees and slightly from the hips. Make sure your back is upright and you’re not leaning forward from the waist. Exhale, and straighten your legs to get back to the starting, standing position.

Pole Dancing

Moving away from the early notion of being often associated with adult entertainment, pole dancing takes on a new dimension when it became the new and fun fitness trend for women across the United States and in other countries. Today’s pole dancing has evolved into an exercise form which gives your body a full workout. Pole dancing is performed not only by professionals and performers but also by gym enthusiasts, students and pole athletes. It’s a high-intensity exercise that combines isometric muscle contractions and strength-based internal training. Some of the benefits women can get from pole dancing include:

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Weight loss
Muscle building and toning
Increased flexibility and mobility
Boosting self-confidence
Psychological and emotional health
Good heart and blood flow
Greater balance and kinesthetic awareness
Improved sleeping habits
Easier pregnancy and childbirth
Stronger bones and joints

Turbo Training / Biking

Cycling outdoors is different from turbo training, which is biking done indoors. Without having to worry about the natural elements – rain, sun, wind, dust, etc., you can stay fit by biking indoors through turbo training. This exercise can help you become more fit as you pedal in a static position. This exercise is ideal for women who don’t have the time to spare to go cycling outdoors because of home responsibilities, but want to achieve their fitness goals. You only need to deal with boredom because there’s no scenery that can take your mind off the activity. Most of the time, women go for turbo training during rainy days.

Women can use turbo trainer for aerobic fitness and as a weight loss program because it helps burn calories more than other forms of exercise. Turbo training can also help protect you against heart attack, high blood pressure, stroke, depression, dementia, certain cancers, diabetes, and osteoporosis. In other words, turbo training or biking indoors equate to a good cardio workout.

There is a good reason why some 20 million Americans have chosen and decided to become vegetarians. Main factor is health benefits and how a veggie diet can alter one’s lifestyle for the better.

Like any diet, veggie diet is also surrounded by myths which may have been passed from one vegan’s mouth to another. And in every transfer of stories, some may be added and some may be omitted.

Considered as one of the best diets in terms of promoting health and wellness, the veggie diet is said to be a moving factor in losing weight or preventing killer diseases. In order to know exactly how veggie diet can benefit you, it’s better to check the myths and facts about veggie diets.

Myth: Veggie Diet is Healthy Because There’s No Meat

Fact: Veggie diet is healthy not because of the removal of animal foods in it but by the removal of other harmful foods such as sugar, grains, vegetables oil and trans fats found in processed foods.

Myth: Saturated Fat and Cholesterol are Bad Substance

Most vegetarians believe that saturated fats and cholesterol are contributors to heart attack.

Fact: The latest medical finding is that saturated fats and cholesterol help in improving the blood cholesterol profile which leads to a reduced risk of a heart attack.

Myth: Veggie Diet Reverses Heart Disease

This idea came about because of the positive results of a number of studies done by two doctors, Dr. Ornish and Dr. Esseltstyn. The results included the partial reversal of coronary heart disease with improved angiograms.

Fact: Further analysis of the results of above study showed that outcome was achieved because of controlled lifestyles of the subjects.

Myth: Vegetarian Diet Is Not For Pregnant or Breastfeeding Women

Fact: The nutrient needs demanded by pregnancy and breastfeeding can be derived from a plant-based diet if you choose wisely. Supplements such as B12, folic acid or iron may be recommended by your OB-Gynecologist.

Myth: Animal Proteins are Harmful

Fact: Animal proteins promote weight loss, lower blood pressure, diabetes control and improved bone health.

Myth: Animals are not Suited for Human Consumption

Fact: The truth is that we are adapted to eating animals and plants alike.

Myth: Meat is the Main Cause of Heart Problems, Diabetes and Cancer

Fact: Found to cause heart problems, cancer and diabetes is the processed meat and not the unprocessed red meat.

Myth: Vegans and Vegetarians Live Longer

Fact: A study was made between a group of health conscious vegetarians and a group of health conscious meat eaters and they found out that they have the same mortality rate and the same heart disease risk.

Myth: Veggie Diets Supply All the Necessary Nutrients

This claim by vegetarians that all the nutrients the body needs are in their diet does not really hold true.

Fact: Nutrient deficiencies are commonly found in their veggie diets.

Are you considering shifting to a vegetarian diet?

Maybe now you see the health benefits of making the transition to vegan diet or you simply want to discover if you can make the big leap to a plant-based diet. But whatever your reasons are, it’s good enough that you have come to terms in trying a healthy option.

A vegetarian is a person who avoids eating meat, poultry, fish and shellfish and their by-products. Instead, he restricts his food preferences to grains, nuts, seeds, vegetables and fruits with or without the dairy products or eggs.

According to the Vegetarian Society, there are three kinds of vegetarians, they are:

Vegans. They are those who don’t eat eggs and dairy products or any other by-products of animals and only stick to their vegetable diet.

Lacto vegetarians. They eat dairy products, except eggs along with their vegetable diet.

Lacto-ovo-vegetarians. They are those who also eat eggs and dairy products aside from their vegetable diets. Most vegetarians are under this category.

The transition from being a non-vegetarian to being a full-pledge vegetarian is undoubtedly not an easy task to accomplish. It requires sheer determination and discipline to be one.

The transition period doesn’t have to be swift or abrupt. In fact, it should be gradual to allow your mind and body to take in the changes. There would be struggles and challenges along the way and you have to keep that determination if you want to get past the transition period.

Following are some time-tested tips that will guide you and help ensure that you are on the right track:

Take the matter seriously, make up your mind and stand by your decision of becoming a vegetarian. It’s useless to do something you are not committed to finish and succeed.

Read and gather information on vegan lifestyles. You should at least know what vegans usually do if they really feel so hungry. With this, you can gauge yourself if you have the patience, determination and commitment to fit in their system.

Check out their recipes. Choose those that leave great impact to you and be sure to start trying some of them.

Make a mental note of what vegan recipes can work for you. Eventually, you can do your own tweaks in those recipes according to your taste and preference.

Start making substitutions. Instead of using meat or poultry in your usual favorite dish, try substituting vegan substitutes for meat.

Start phasing out red meat in your diet gradually. Everything is about gradual shifting, so find opportunities where you can include vegan ingredients to your usual recipes or meals. You don’t need to forego meat in an instant.

After the red meat, it’s time try to give up the pork, chicken and sea foods. First, try not to eat pork for two weeks, then after that, try not having chicken for the next two weeks and lastly, leave out sea foods for the last two weeks. Hopefully, after a month, it wouldn’t matter anymore.

Try dairy and eggs. After being meatless for some time it is suggested that you consider dairy and eggs if it feels right for you. They are rich in saturated fats compared to soy alternates.

Make a list of your favorite foods that you regularly eat before the shift - breakfast, snacks, lunch, dinner and desserts. Then, make a list of the possible meatless substitutes to the meat ingredients of your favorite foods.

By keeping the guides above, you can feel that you are ready to make the big switch – that of becoming a vegetarian.

It's another rainy Thursday afternoon. I wanted to curl up in my bed, have a mug of hot chocolate on my side while reading a romantic comedy- novel written by one of my favorite novelist, but dang! I got loads of work to do and my four month old niece is feeling the urge to cry nonstop while his parents are running some errands. I cant concentrate my mind is wondering somewhere else as I watch the raindrops hit my window glass.

People have different feelings about rainy days. Some see it as an opportunity to slow down in whatever they are doing. Some are not happy when it rains because they can’t do much. But rather than sulk and feel gloomy when it’s raining, why don’t you seize it as the time to do fun things. There are a host of activities you can enjoy even on rainy days.

Cooking / Baking With Kids

True enough, with your busy schedule, you hardly find time to bond with your kids. On rainy days, you can get your kids to help out in the kitchen to prepare a rainy day recipe for the family. Use the time you are not working – because it’s raining, to teach your kids how to cook or bake. By involving them in the process of cooking or baking, you also build their interest in what goes into their bodies. You can teach them about healthy foods which they should eat, and enjoy the shared activity altogether.

Curl up in Bed

Everyone feels lazy to get up during rainy days. Who wouldn’t? It’s the best time to curl up in bed and enjoy an extended sleep. Or better yet, grab a book and enjoy reading with the drizzling sound of the rain as your background. Or, you can spend the entire day, curled up in bed while watching your favorite movie or TV series. You won’t even notice that the day has passed.

Indoor Treasure Hunt

Rainy days are the best time for family to bond together because everyone stays at home with nothing interesting to do outdoors. What activity can you possibly enjoy doing with the entire family other than the usual card or board games? Why not engage the kids to an indoor treasure hunt game? Let the kids hunt the treasure by finding one clue to the next until is they find the prize. Make sure you prepare interesting objects as clue so that the kids will be excited to find the next clue.

Get their Runway Ready for a Fashion Show

Who says rainy days are boring? Not if you can organize a dress-up cum fashion show in the living room. Ask your kids – boys and girls, to choose their best attire and be ready to compete with each other for a prize in the end. You can make it more interesting by capturing everything on video so you can play back and watch together after the fashion show.

Sleep and Recharge

When it’s not raining, everyone in the house is busy with their individual activities. Kids are busy with school stuff while you and your partner are busy with work or business. Rainy days are the opportune time to take advantage of the available time to sleep more and regain all the energy lost while working. In order to stay undisturbed by kids, make a rule that no one gets out of bed until the set and specified time. This shouldn’t be a problem because your kids will likely stay in bed longer than you during rainy days.

Have you ever wondered why, despite following every celebrity diet program known to man and trying every kind of workout, you couldn't shake the excess pounds off, or why they keep on coming back? Why you can’t yank your favorite pair of skinny jeans past mid-thigh, when they used to fit you like a glove? Chances are, your bad habits are sabotaging your goal of having a beach body. If you don’t like what the scale tells you, don’t blame it. If your jeans give you a muffin top, don’t blame them.

Blame these bad habits and break them.

Going on Starvation-Mode - Some people think that eating less, eating like rabbit, or skipping meals is tantamount to weight loss. These are common but wrong perceptions. Skipping meals, especially breakfast, slows your metabolism down and will most likely cause you to snack throughout the day to boost your energy level. Doughnuts, muffins, and other high-calorie, high-fat treats become more appealing when your body is screaming for sugar.

Instead, eat small portions of nutritious foods throughout the day. Not only will they give you the proper nourishment that your body needs to get you through the day, but they will also not make you feel deprived which can lead to overeating and poor food choices.

Not Getting Enough Sleep - When you stay up late for a movie marathon, you would most certainly end up having a bowl of popcorn on your lap, a box of greasy pizza on your coffee table, and a bottle of ice-cold beer in your hand - calorie-packed food that your body does not need before you sleep. Two appetite-regulating hormones are in play when you sleep late - leptin and ghrelin. Leptin is the hormone that stops you from eating while ghrelin tells you when to eat. When you are sleep-deprived, you have less leptin and more ghrelin. And you end up storing extra pounds in your body. Did I mention that your body burns calories during sleep?

Eat-And-Run - In the 21st century, we expect everything to be fast. Fast cars, quick delivery, high speed Internet connection, and of course, fast food. We live in such a fast-paced world that we don’t even have the time or patience to sit down, have a decent meal, and actually savor it. We just like to grab whatever is easily available and eat it as fast as possible. Eating meals should be a pleasurable experience, not merely a basic need to be met. Keep in mind that it takes at least 20 minutes for the stomach to let the brain know that it is full. Cutting your food into small pieces, chewing it at least 32 times before swallowing, and putting down the fork or spoon between mouthfuls are just some of the things that you can do to give your brain some time to catch up with your stomach.

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Size Matters - Since childhood, we were taught to finish everything on the plate before leaving the table. However, food portions in restaurants are getting bigger and bigger. We even have an option to upsize our drinks and fries in fast food restaurants. Food is served on large plates. The bigger the plate, the bigger the food portion is, and more often than not, we tend to eat everything. Sometimes, we eat with our eyes first. And since our eyes and brain cannot tell the difference between a large meal on a large dish and a small meal on a small plate, it’s better to choose the latter one. Also, we should let our stomach and brain tell us when we’re full instead of the amount of food left on our plate. Also, taking big bites or using bigger spoons will just cause you to eat more than what your body needs. Remember: bigger is not always better.

Multi-Tasking - Do you watch TV when you eat dinner? Snack on chips while working on a report or presentation? Drink cans of soda while playing video games? Did you answer yes to any or all of the questions above? And you’re still clueless on why you can’t get rid of the extra pounds?! When you are too absorbed in the latest episode of your favorite soap opera or reality show, you can’t fully concentrate on anything else that you’re doing, including eating. You probably won’t even remember what you ate and how much you've eaten. You pack on the pounds without even realizing it.

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