10 Low calorie drinks for weight loss

We all know that high-calorie food can derail your weight loss plans. Unhealthy beverages can do the same - and so can healthy drinks if they are high in calories. People tend to focus on their food and forget about the beverages that they consume when they are trying to lose weight.

Don't fall prey to this subtle trap. Liquids can increase your caloric intake significantly without reducing your appetite if you're not careful. Give equal importance to the drinks that you drink if you want to succeed at losing weight.

10 Low calorie drinks that help with weight loss

1. Water

Water should be the main item on your beverage list. Get into the habit of drinking this most of the time for the sake of your health - regardless of whether you want to lose weight or not.

This may interest you: Hot water for weight loss

Drinking more water is one of the simplest and most important ways to improve your overall health. It may also benefit your waistline. We often mistake dehydration for hunger. 

Water may help to keep you full in between meals and also increase the number of calories that you burn. A healthy metabolism needs water to flush out toxins and byproducts while transporting blood with precious nutrients and energy to the rest of your body.

Drink water before each meal to reduce calories consumed

Simply drinking a glass of water before your meal will reduce the amount of food or calories that you consume. This study found that drinking 500 ml (18 ounces) of water before each meal resulted in a 44% greater loss in weight after 12 weeks compared to those who didn't.

Cold water increases the amount of calories that you burn while resting

Cold water increases your basal metabolic rate (the amount of calories that you burn without exercise). Your body burns calories when it needs to warm itself up or cool itself down.

This study found that overweight children increased their resting metabolism by 25% when they drank cold water. The effect lasted for about an hour.

500 ml of water increased metabolism by 24% over the course of an hour after ingestion in this study.

2. Coconut water

Coconut water is more than a refreshing drink. It is a great option to replenish your body’s electrolytes after a sweaty exercise session or after a hot day at the beach. Coconut water has more potassium (and fewer calories) than regular sports drinks.

The best part is that it is free from added sugars, sweeteners, colorants, flavor enhancers, preservatives and other unhealthy chemicals that you can expect to find in processed beverages - if you drink 100% natural coconut water.

It is a great hydration option because of the antioxidant and essential mineral content.

There are 45.6 calories per cup of coconut water - so be sure not to drink unlimited amounts if you want to reduce your calorie intake. Save this treat for special occasions like after your workout.

3. Green tea

All the hype that you've heard about the health benefits of green tea is legit.

It contains a rich concentration of flavonoids, polyphenols and antioxidants that protect your body from cellular damage, carcinogens (which are cancer causing substances), free radical damage and general wear and tear.

EGCG, an abundant antioxidant in green tea, is used in most weight loss pills.

This may interest you: 7 unexpected benefits of green tea that you'll kick yourself for not knowing

These ingredients in green tea also help to stop tumor growth by neutralizing free radicals in the body. 

Green tea may also guard against heart disease by relaxing blood vessels, reducing blood pressure and inhibiting the formation of blood clots that trigger heart attacks and strokes.

Green tea also contains fluoride which prevents tooth decay, stops bad breath and strengthens teeth.

The flavonoids in green tea may strengthen bones as well. This reduces the risk of osteoporosis.

4. Soy milk

Soy milk contains soluble fiber, soy protein and other beneficial plant compounds. These compounds lower bad cholesterol levels and triglycerides, which reduce the risk of heart disease.

If you drink soy milk instead of cow's milk, try to buy soy milk fortified with calcium, Vitamin A and Vitamin D. These nutrients are extremely important and most people who follow the typical western diet don't get enough of them.

5. Low sodium tomato juice

Processed tomato products are very rich sources of an antioxidant called lycopene.

This antioxidant has been associated with a reduced risk of lung, stomach, pancreatic and breast cancer. It may also protect the heart and lungs from oxidative damage. This help to ward off heart disease.

The strong antioxidant activity of tomato juice also has a protective effect against UV radiation for the skin.

Choose a tomato juice with as little sodium as possible. Excess sodium intake is linked to high blood pressure, hypertension, heart disease and stroke and kidney disease. Most processed foods are very high in sodium in order to increase their taste and most people who eat a lot of processed foods already consume much more sodium than they need.

6. Cranberry juice

Some research suggests that the same anti-bacterial properties that fight off urinary tract infections in cranberry juice may also protect against periodontal disease (gum disease).

A compound in cranberry juice called NDM inhibits bacteria from sticking to the gums and teeth.

You need to be careful of fruit juices because of their high sugar content - especially if you want to lose weight. This drink serves as a nice treat if you have an overbearing craving for something sweet. Limit your intake one glass (six to eight ounces) of cranberry juice per day.

We recommend making it yourself for the best health benefits, but make sure that the label says 100 percent fruit juice (not juice drink, cocktail or concentrate) if you are going to buy it ready-made. 

7. Coffee

Coffee contains caffeine which acts as a stimulant. This can help with weight loss.

Many weight loss pills have high amounts of caffeine. Pre-workout supplements also generally have high amounts of caffeine because it increases energy levels.

Caffeine may also work as an appetite suppressant. It may therefore reduce energy intake and boost your metabolism (the amount of calories that your body burns throughout the day) to help you lose weight. 

One study investigated the appetite-suppressing effects of caffeine. Those who drank coffee containing 6 milligrams of caffeine per kilogram of body weight consumed significantly fewer calories than those who consumed less or no caffeine. 

Try to get used to having your coffee without milk, cream, sugar or sweeteners. All of these things may increase your calorie count or lead too weight gain - even sweeteners.

8. Maple water

Maple water is very different to maple syrup. It is made from unprocessed tree sap. Maple water is 98% water - and free from the additives and preservatives that can wreak havoc on our health.

It has a slightly sweet taste with a little bit of natural sugar and 15 calories per 8-ounce glass. 

Maple water can boost exercise performance, hydrate the body when it needs it the most, reduce inflammation, and give the body a healthy dose of antioxidants to ward off disease.

Similar to coconut water and cranberry juice, this beverage is healthy for you - but don't overdo it. The small amount of sugar can add up quickly if you drink too much of it. Save this tasty beverage for after your exercise session or for when you crave something sweet to drink.

9. Low sugar protein powder

Whey, casein, pea or hemp protein powder all gives you the same effect: fullness. Protein is an amazing choice if you need to reduce hunger and feel fuller for longer.

It is also super convenient and easy to mix with water so that you have something to make you full before you choose something unhealthy out of hunger.

As a result of the fullness, you will eat fewer calories after a protein shake. This helps with cutting down your calories.

Protein also plays a vital role in your body’s cell functions and your body's ability to replace or rebuild muscle after exercise. A protein shake is a healthy drink to add to your daily routine while getting good nutrients.

There are many protein shakes that are made specifically to help people who want to lose weight.

Protein powder isn’t as low in calories as the other beverages on this list because protein has 7 calories per gram. It is still possible to find a good option under 200 calories per serving. Check the nutrition label and avoid added sugars or other unhealthy ingredients.

I would personally look for an option that is high in protein, low in sugar and has added vitamins and minerals. It would be a bonus if you could find one with fiber as well.

10. Vegetable juices

Getting your recommended daily dose of vegetables can be very difficult. While you still need to eat plenty of raw fruit and vegetables, vegetable juice can help you to get some of their vitamins, minerals, antioxidants and plant compounds on the go.

Vegetable juice increases your intake of these precious nutrients and may even help you to lose weight.

Participant who drank 16 ounces of vegetable juice while following a low-calorie diet lost significantly more weight than those who didn't.

Avoid high-sugar ingredients and stick to low-calorie drinks like celery juice. Carrot juice is one of the healthiest options when it comes to vegetable juice.

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3 Benefits of strength training

If you knew that a particular exercise would benefit your body balance, overall health and help you to lose weight; would you do it? Of course - you would get started right away. This form of training can provide all of these benefits - and much more.

Strength training

Strength training, also called weight training or resistance training, is a physical activity designed to improve overall fitness by exercising a particular muscle on the body. Muscle training involves weight machines, free-weights or using your body weight to do the exercise.

According to Neil Pire, an exercise physiologist and a national director of wellness, the human growth principle is to overload the muscle to get stronger and adapt to training.

It’s also important for people to know that strength training is not about bodybuilders lifting weights and looking big in the gym. Being consistent in training also helps to prevent the loss of lean muscle from Sarcopenia, a term that refers to the loss of muscle mass due to aging.

Strength training is also a vital part of your general fitness and helps people of all ages who have arthritis, obesity, or related heart conditions.

According to the Physical Activity Guidelines for Americans, the Health and Human Services (HHS) department suggests strength training for adolescents and children.

Children between the ages of 6 and 17 should incorporate strength training for sixty minutes at least three days a week. Adults should aim to do moderate or intense training twice weekly. However, for intermediate trainers, you can train up to four times a week. Even though you are doing a lot of training, you need to rest in between strength workouts.

Strength training helps you to get better during workouts and also get better between the workouts in terms of endurance. It’s paramount that you give yourself rest days in between to allow your body to recover and rebuild. Rest and a proper diet allow your body to rebuild and recover from the rigorous training.

How does strength training help your health?

Apart from the frequent benefits that you see on social media, strength training helps in other ways too. Here are three ways that strength training benefits your body and lifestyle.

1. Strength training makes you fitter and stronger

This one is obvious, but it should not be overlooked. The strength of muscle tissue is important. It makes it easier for you to use your muscles daily. I especially recommend exercise when one is older to slow down the muscle loss process.

Strength training is also referred to as resistance training since it has toning and strengthening aspects involved. The resistant forces help someone to grow if they are consistent in doing the exercises.

Isometric resistance involves contracting muscles against an object that is not moving, such as doing push-ups. Your diet also matters when strength training. You can research the benefits of a vegan diet for strength training.

2. Protects muscle mass and bone health

When you hit 30 years of age, a normal human body starts losing 3 to 5 percent of lean mass for each year that you age.

According to the Bone and Mineral Research Journal published in 2017, the study showed that strength training counteracts this.

The journal showed that 30 minutes of twice-a-week, high impact training improves functional performance, structure, bone density and strength in postmenopausal women who have a low bone mass that negatively affected them.

Additionally, HHS highlights that for everyone, muscle-strengthening activities help to preserve strength, muscle mass and power - which are important for muscle health, joints and bones as we grow older.

3. Strength training helps to keep the weight off

Aerobic activities like running, walking, and cycling are good ways to increase the number of calories that you burn daily.

On the other side, strength training also helps - but does not burn lots of calories during the workout.

Experts in sports and exercise training say that strength training helps to increase the metabolism rate for your body during the day when you are not doing any exercises.

Conclusion

Good resistance exercises help to increase post-exercise oxygen consumption. Post-exercise oxygen consumption refers to the calories that your body will continue to burn after a rigorous exercise - whether through strength training or aerobics.

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

We're about to get real cold, real quick - and your body will thank you for it. Bathing in cold water will benefit your mind, body and wallet.

7 Health benefits of bathing with cold water

1. Increases energy and mental alertness 

2. Improves mood 

3. Shinier hair and healthy skin 

4. Boosts your immune system 

5. Increases metabolism and helps with weight loss

6. Fights depression and anxiety

7. Relieves muscle soreness

1. Bathing with cold water increases your energy and mental alertness 

Who doesn't get the shock of their life when a stream of ice-cold water sprays on their face and body?

This shock is actually very natural. It creates an influx of adrenaline and noradrenaline. These hormones increase energy levels dramatically - and the effect lasts for hours. Some even say that cold showers are better at waking you up than a cup of coffee in the morning!

Celebrities like Katherine Hepburn and Miranda Kerr are major advocates of the practice. They use it to reap the benefits of increased physical and mental energy.

The cold water alerts your brain, accelerates your heart rate, increases your oxygen intake and boosts your energy within seconds. The effects of this can last well into your day and accumulate into better overall energy levels over time.

2. Bathing with cold water improves your mood 

You might be skeptical about the idea that cold showers have a relaxing effect.

This study found out that exposure to cold water increases glutathione and improves levels of uric acid. The study also found that these levels changed over time and that regular exposure actually 'hardened' the body and improved its ability to cope with any type of stress - all thanks to regular cold exposure.

Glutathione has a range of health benefits from reducing oxidative stress, improving psoriasis, reducing cell damage in the liver, improving insulin resistance and improving artery health to reducing Parkinson's, decreasing autoimmune disease, lowering oxidative stress in children with autism, slowing the impact of diabetes and reducing respiratory disease symptoms.

Ironically, cold exposure reduces stress as your body fights to cope with the sudden drop in external temperature. It is similar to the high that you get after a good workout.

3. Bathing in cold water gives you shinier hair and beautiful skin 

The cold temperature of the water tightens the pores on your skin and scalp. This helps to prevent the loss of the natural oils which are needed to moisturize your skin and hair.

Sealed pores also prevent dirt from getting into your skin. Increased natural oil retention, decreased dirt absorption and the antioxidant activity (prevention of cell damage) of glutathione discussed above all contribute to glowing and healthy skin. 

Your hair will become more luxurious, shinier and thicker - even if you process it through excess heat, styling products and dyes. This is in direct contrast to warm water which strips away the natural oils while you wash it.

4. Bathing in cold water boosts your immune system 

Your body's natural defense system gets stronger when you bathe in cold water regularly. Your immune system defends your body against germs like bacteria, viruses, fungi and mold that make you sick.

Cold water stimulates immune cell production (see the studies). This has a cumulative effect - the more often you expose your body to the cold, the stronger your immune system becomes. 

This happens when your body warms up during and after being exposed to cold water. Your metabolism increases during cold exposure in order to create heat. This activates your immune system and releases more white blood cells.

5. Bathing in cold water helps with weight loss

Should you sweat to help with weight loss? You should, but another great way to lose weight is through cold water exposure.

The human body has two types of fat. That is, white fat and brown fat. 

White fat stores calories to be used as food. It is the stubborn fat that you want to lose from your waist, lower back, neck and thighs. 

Brown fat (or brown adipose tissue) is used to generate heat. It is the kind of fat that you want to keep on your body. It helps your body to maintain its warm and fuzzy temperature.

Brown fat decreases as we grow up. White fat tends to increase.

Brown fat can be activated and regenerated. The more brown fat you have, the better your body can warm itself up whenever you get cold - and the greater the amount of calories you can burn when you get cold. You can literally train yourself to burn more and more calories by bathing in cold showers regularly.

Your body will only convert white fat into brown fat when it needs to adapt to cold temperature. This is one of the reasons why cold water exposure gets easier over time if you do it regularly - you have more calories to turn into heat each time.

Remember to do everything in moderation. You can't expect to sit under a cold shower until you've lost a pound. It doesn't work that way. If your body isn't accustomed to warming itself up in the cold, your temperature will drop too low and this can lead to hypothermia. This can lead to many health risks, including death.

Start off small and give your body time to adjust.

6. Bathing with cold water fights depression and anxiety

Over 264 million people of all ages suffer from depression all around the world.

This may interest you: 15 tips to relieve stress and anxiety

Cold showers may help with debilitating moods and depression. 

Exposure to cold activates the sympathetic nervous system. Cold exposure is being investigated as a clinical treatment for depression for two main reasons. Firstly, it is believed that depression is caused by the fact that we aren't exposed to the same stressors that we were exposed to regularly before the convenience of technology (heat exposure, cold exposure, exercise, etc.) Secondly, lack of thermal exercise (training the body through heat and cold exposure) may cause inadequate functioning of the brain.

A cold shower sends an overwhelming amount of electrical impulses to the brain from peripheral nerve endings present in the skin. This has an antidepressant effect. 

Bathing in cold water stimulates your blue spot. This is the part of your brain that produces noradrenaline or norepinephrine. These chemicals produce the opposite effect of depression.

7. Bathing in cold water relieves muscle soreness

Athletes are known to dip into ice baths after training and sports events to help alleviate muscle soreness.

366 volunteers underwent resistance training, cycling or running. The volunteers were then asked to soak in ice-cold baths afterward. Cold baths were found to be effective at relieving sore muscles.

Chris Bleakley, the lead author of the study, warned of the potential harmful effects of immersing yourself in icy water. He said that it could induce a degree of shock to the body. People need to be careful that they aren't doing anything that might cause harm.

Never do more than what your body can handle. Rather do too little and build yourself up over time. This is meant to help you - not add more stress onto your body than what you can handle.

Are you ready to try a cold shower based on the benefits we've discussed today? Hold on before you do.

Don't jump into the shower just yet. I need to tell you about the safety precautions that you must take before you bathe in icy water.

Firstly, don't try this if you are sick, have recently been admitted to the hospital or if you have heart disease. Your body is already under stress and adding more stress to your body might do more harm than good.

Set the temperature between 54 degrees and 60 degrees Fahrenheit for your first attempt. Don't go overboard because you might suffer from frostbite or hypothermia. Settle within your personal comfort zone. Turn the temperature up a notch if you know that it's too cold for you.

Your first few showers should last 5 to 8 minutes. Don't exceed 9 minutes. You can increase this over time as your body adapts and you feel more comfortable. Your body can only handle so much at any single time. Give yourself time to reap the benefits instead of risking harm by doing too much, too soon.

If a 5-minute bath or shower is not enough, you may indulge yourself in a warm or lukewarm shower to finish your bathing routine - or bathe in warm water first and end it all with a splash of cold water.

Other articles from Sparkle Purpose:

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8 Unexpected benefits of drinking turmeric milk

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

Health benefits of turmeric milk

1. Turmeric milk can help to prevent cancer

Turmeric kills cancer cells and prevents them from proliferating.

Turmeric milk works as a furious combatant against cancer. Turmeric acts as an antioxidant. It reduces the oxidative stress that helps free radicals (cell damage) flourish throughout your body. This strengthens cancer development. Studies have linked the turmeric found in the beverage to lowering your risk of various cancers.

Turmeric milk also contains the chemical curcumin, which is known to kill cancer cells and prevent the growth of blood vessels in tumors. Keep in mind that this research is compelling; but it’s also limited.

While our chances of getting cancer in life are never fully eliminated, the evidence for turmeric milk lowering the odds seems very optimistic. 

2. Turmeric milk boosts your immune system 

If you are vulnerable to the common cold, turmeric milk might be great for you. Golden milk can have great benefits if you're suffering from a cold or sickness. Curcumin (an active ingredient in turmeric) contains plenty of antibacterial, anti-fungal and antiviral properties that fight against illness.

Curcumin tackles dangerous cells and foreign agents, preventing them from infecting your body. If you’re stuck at home with an awful cough and stuffy nose, try some turmeric milk as a healthy remedy.

This may interest you: 9 foods to boost your immune system

3. Turmeric milk helps to prevent heart disease

Did you know that drinking turmeric milk every day can help to reduce your risk of heart issues?

Ingredients such as turmeric, ginger and cinnamon all have links to lowering the chances of heart disease.

In one particular study, 41 patients with type 2 diabetes were given 2 grams of ginger daily. After 12 weeks their risk factors were 23-28% lower than before. 

Keeping consistent with our curcumin theme, the chemical may improve your blood vessel lining. People undergoing heart surgery are normally given curcumin. During your hospital stay, you are 65% less likely to suffer a heart attack if you consume the chemical.

4. Turmeric may lower your blood sugar levels

Some research has shown that golden milk ingredients - particularly cinnamon and ginger - help to lower blood sugar. While more compelling evidence is necessary for a conclusion, one study states that 1-6 grams of cinnamon per day for 40 days lowered blood sugar by 24% and lowered cholesterol by 18%. 

This may interest you: 8 techniques to lower blood pressure

Turmeric may also reduce insulin resistance. Cinnamon reduces the glucose level absorbed in your gut after eating. Adding ginger to your diet helps lower your blood sugar by about 12%.

While it may have these benefits, you need to make sure that your golden milk is unsweetened. Certain brands contain honey and maple syrup. For the best chances of lowering blood sugar, stay away from those ingredients.

5. Turmeric milk detoxifies your liver  

If you suffer from an unhealthy liver, turmeric milk might be able to improve your condition. It is important for your liver to cleanse itself regularly. Drinking golden milk will cleanse the liver of toxins. It prevents toxins from damaging the liver.

Turmeric milk will also help to prevent fatty acids and other harmful chemicals from building up in your liver. This purifies your body and enables you to process food better without building up the toxins that are left behind.

6. Turmeric milk has powerful anti-inflammatory properties

Golden milk can reduce inflammation in the body. Reducing inflammation can reduce your chances of developing arthritis, pancreatitis and bowel disease. Inflammation also plays a major role in heart disease, Alzheimer's and cancer.

If you make turmeric milk a regular part of your diet, you will most likely see a reduction in overall inflammation.

Studies have shown that consuming about 500 mg of curcumin (three times daily) has the same effect as 50 mg (twice daily) of regular arthritis medication. Turmeric milk has a better effect on osteoarthritis patients than placebo medication given out by doctors. Golden milk works by blocking certain enzymes that allow inflammation to take place.

7. Turmeric milk improves your mood 

Is there anything that curcumin can’t do at this point?

Do you feel depressed? Curcumin can most likely help you with that. While the jury is still technically out, research points towards golden milk improving your overall mood. 

During a study on 60 participants with depression, curcumin reduced depressive symptoms with the same effects as regular antidepressants. Other research links depression with inflammation. 

The curcumin goes to work fighting free radicals, preventing inflammation and reducing oxidative stress. More research needs to be done, but if you’re experiencing mental health issues, drinking a glass of golden milk won’t hurt.

8. Turmeric milk improves your memory 

Things don’t just stop at the mood-enhancing benefits of turmeric milk. Turmeric has plenty of other healthy effects on brain function. While current research is still uncertain, there is reason to believe that the ingredients of golden milk improve your memory and state of alertness. 

Curcumin can increase your levels of brain-derived neurotrophic factor (BDNF). 50 mg/kg increased BDNF by 78% while 100 mg/kg increase BDNF levels by 95% in this study.

This helps your brain connect and grow new brain cells. If you are suffering from low BDNF, you may be vulnerable to memory loss.

The cinnamon in turmeric milk fights against the buildup of tau protein. This protein is crucial for the development of Alzheimer's disease. Considering that an estimated 5.8 million Americans are living with this horrible condition, a drink that fights against it is exciting news.

Ginger also improves brain function and enhances memory.

You might find this interesting: Hot water helps with weight loss.

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest. Check out their article on 15 foods highly rich in calcium.

COVID-19 and obesity - Obesity is still an epidemic

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

Obesity is still an epidemic

COVID-19 has changed the world

COVID-19 has changed the world - or did it reveal how the world really is? I guess that question is for a different time and place.

I know that it has changed how we do things. It’s changed the economy and how we socialize with each other. I know that it’s wreaked havoc on the world and I know that it’s created a lot of fear. It’s real.

How it started and how to fix it is really over my pay grade.

It is sad that it got politicized by all parties because, in my opinion, we’d be further along slowing this down drastically if it hadn’t been (which seems impossible in our current culture).

Obesity is a really big problem that we need to address

I know what’s not above my pay grade though and that is the obesity crisis. I’ve been working in health and fitness for over 25 years.

The thing that hasn’t changed is that obesity is still not being thought of as an epidemic. Yes, COVID-19 is a pandemic. Obesity is an epidemic and has been around for decades.

The research is now stating that one of the biggest comorbidities of COVID-19 is obesity. It seems to have a much greater impact on those that are obese and have other symptoms of metabolic syndrome.

Metabolic syndrome

Metabolic syndrome is a collection of diseases such as obesity, high blood glucose, high cholesterol and high blood pressure. All of these mentioned diseases are mostly caused by obesity.

If this is the major comorbidity of COVID-19, then why aren’t we making this a major problem to finally address and take seriously?

Exercise is essential

The fact that gyms and other parts of physical fitness were not considered essential in this outbreak shows how little is understood (or recognized) about the effects of physical fitness on our health.

Physical fitness is essential. Say it again: physical fitness is essential.

I understand that when you are trying to control a contagious pandemic, places housing big crowds need to have regulations or even be closed; but lumping all physical fitness into one category of non-essential spoke volumes to the general public.

Did “box” gyms need to up their game with cleanliness and social distancing? Absolutely! I also think that social distancing is a good idea. I have zero issues with masks. I’m not against these measures at all. I’ve followed them from the beginning.

Where I think we went wrong (in this area) was thinking of physical fitness as non-essential.

Did many fitness businesses get help from the government for having to close? Yes they did. That’s not the problem. In fact, many did better financially due to this than if they would have remained open. Not all did; but many did.

I’m talking about the message sent. Let me say it again: Physical fitness is essential for good health, building immunity and protecting against pandemics such as this.

We neglected physical fitness when our health was of major concern

Again, I’m not going to go down the road of political fighting. This isn't about how the government handled the pandemic. That’s above my pay grade.

This is about why all of us don’t continue to make physical fitness a priority.

Can we really blame the government for the fact that people gained weight in the past year while being in lockdown? That’s a fact. Look it up.

We were already obese as a nation (70% of U.S. is either obese or overweight) and we increased that number this past year.

Was life harder for many? Yes it was and I’m not being unsympathetic, but some people that I know really got moving and lost weight.

It’s never anyone else’s fault and we all need to let that sink in. We need to make fitness and healthy eating a priority so we can have greater success in fighting off diseases such as COVID-19.

Why doesn't everybody prioritize health and fitness?

Why don’t we? I don’t think that there are enough public health figures touting the benefits of keeping a healthy body weight, activity, and healthy eating.

I did not hear a lot of that from national public health figures. But again; I don’t think that we can blame the establishment either. I think that it comes down to three things.

1. We don't face the consequences of our actions immediately

The impact of gaining weight and inactivity affects us later. It doesn’t catch up immediately. We don’t gain a pound and feel awful. It’s not until we gain 30 pounds which may take years until we really start to feel it in our health.

This works the other way too. People often quit working out and eating healthy because they don’t feel or see the benefits right away. Humans do things for the immediate reward. Health doesn't work that way.

2. Health and fitness can be confusing to people who don't know what to do

There is still a lot of confusion about how to tackle obesity and other issues related to lifestyle.

I’ve said this countless times and I’ll say it again: We, the experts, have known the way for a very long time; but the message gets drowned out by money making programs that are sexier and louder.

It’s a free market so we can’t blame that either. People need to do a better job of looking up and learning how to really get in shape. The information is out there.

I will admit that “experts” have confused people.

Ultimately, many don’t know where to start. I think that this is where we failed with COVID-19 regarding this very topic. We should have, as fitness communities, really come out more and spoke about the basic and simple steps people can take to improve their health using physical fitness and proper eating.

But again, it is still a personal responsibility of the individual to seek the help. It is out there.

3. Health and fitness takes work

It’s work. I don’t think that we like work very much. Proper eating is not as fun (in the beginning) as bad eating. Going to the gym (for many in the beginning) isn’t as fun as going to a game and drinking beer.

I don’t know how much we like work. Overall, I think that we can agree that work and hard things like to be avoided when possible.

It takes work to eat healthy (in the beginning) and it takes work and prioritizing to get into a workout routine. Many want to avoid hard things whenever they can.

I'm not meaning to sound judgmental here. I think it may be human nature. There are things that are hard that I like to avoid - whether it be hard conversations or dealing with problems.

I just think that if people found the right help that is out there for diet and exercise, they would find that any work that they put in is far worth it.

Let's make it better!

Let’s do this. Let’s stop fighting. Let’s beat COVID-19 and get back to life. Let’s wear our masks and social distance. Let’s unite!

Let's help our neighbor instead of fighting with our neighbor if he/she doesn’t agree with the stance of the party that we may be a part of. That’s all silly, isn’t it?

Let’s understand that obesity is also an epidemic that is causing many, many health problems in our country and around the world.

If you aren’t eating what you would call healthy and if you are not in a physical fitness program, look for real experts to help you. They are out there. Start with the American College of Sport’s Medicine for one.

If you are a healthy eater (in your estimation) and consistent exerciser, help someone else to get started. We've got this! A chain is only as strong as its weakest link.

This article is written by Rob Maxwell (learn about his education), M.A. Exercise Physiology, CSCS and ACSM CPT from www.fittothemax.net. Follow him on Twitter.

11 foods that are killing your weight loss goals

This article is written by Sparkle Purpose. Follow Sparkle Purpose on Twitter and Pinterest.

11 Foods that prevent weight loss

1. Coconut water

2. Sushi

3. Frozen yogurt

4. Low fat foods

5. Healthy sweets

6. Granola

7. Low calorie condiments

8. Diet peanut butter

9. Sports drinks

10. Flavored coffee

11. Smoothies

Are you trying to lose weight, but are unsure about what’s holding you back? You exercise and eat well but the numbers on your scale just aren’t budging. Maybe you’re eating something that’s slowing your progress. I am going to talk about 11 foods that can ruin your weight loss goals.

1. Coconut Water

Who doesn’t like drinking coconut water? Coconut water the healthiest drink to beat the summer heat. This is especially true when you compare it with soda. You also get lots of electrolytes.  

It’s also used in various desserts and some vegetable recipes. Coconut water has very healthy nutrients like vitamins and minerals. You get a generous amount of antioxidants too.

Everything about coconut water isn't hunky-dory. A cup of coconut water (240 millilitres to be precise) comes with 45 calories and as much as 6 grams of sugar.  

While this is still less than most sodas and juices, you need to cut down on how much coconut water you drink in a day. Too many cups can load your body with sugar very quickly.

2. Sushi

Sushi is delicious and healthy! This Japanese seafood gives you nutrients from fish, rice and vegetables. You get a generous amount of high-quality protein, omega fatty acids, vitamins and carbohydrates.

Sushi can be a healthy and delicious addition to your diet plan. If you decide to eat sushi as part of your meals, you have to be careful about excess calories.

If the rolls are stuffed with tempura shrimp, you’re adding more calories than you need. It’s the same if you include sweet sauces.

And, of course, be careful with your rice intake. Those are pure carbs!

3. Frozen yogurt

Frozen yogurt is generally suggested as a healthier alternative to ice cream. If you’re craving a dessert after your meal, you’re better off eating yogurt than indulging in sweets or ice cream - but there is a catch with frozen yogurt.

Since it’s seen as a healthy option, you do run the danger of eating it more than you should. When you go to a frozen yogurt shop, you’re usually allowed to fill your own cup and add whatever toppings you want.

If you have a large cup and add sugary toppings, you will end up with more sugar and calories than you would have if you chose ice cream or other desserts on their own instead.

4. Low fat foods

You need to avoid high fat food and switch to low fat food if you want to lose weight. 

While this seems like the right thing to do, research has shown low-fat foods tend to have more sugar than regular foods. This added sugar could result in weight gain and an increase in blood sugar.  

Instead of restricting your diet, it’s always better to eat in moderation. This will satisfy your cravings - and not add to your weight.

5. Healthy sweets

As part of your weight loss program, you may reduce or completely give up on desserts. You have to reduce your calorie intake, but it might be difficult to give up on dessert - that’s the best part of the meal after all.

So what do you do? You look for healthy sweets instead. They’re supposed to have very few calories. Not only does sugar contain calories but it could be dangerous if consumed excessively. 

While this is true to an extent, these healthy sweets generally replace the fats with sugar or artificial sweeteners to retain the taste. 

You only add more sugar as a result, which is going to cause weight gain and other related health issues.

The artificial sweeteners that are used in diet sweets can result in issues like bloating and diarrhea. They also might induce cravings for more sugar. It’s a vicious cycle. The more artificial sweeteners you eat, the more sugar cravings you’ll get.

6. Granola

Are you craving a healthy snack? Granola feeds those cravings. It’s one of the top breakfast choices for health-conscious people. This is because it’s rich in fiber and has oats as well as nuts - all of which are very nutritious.

Pre-made granola or muesli usually comes with added sugar to improve its flavor. If you’re unaware of how much sugar your granola packs with every serving, you might end up with more sugar than you planned for.

Every serving of granola you have shouldn’t have more than 6 grams of sugar in it.

So now you know what you should do. Stop eating too much granola because you are trying to get your weight down.

7. Low calorie condiments

Another way that sugar sneaks into your diet is through condiments. They’re supposed to be low in calories, but that’s not the case.

When you add ketchup or salad dressing to your food, you might be unaware of the calories that are hiding in the sugar.

Tomato and barbecue sauces have high amounts of sugar in them. This makes them a regular part of your daily diet and will hurt your weight loss goals. 

Enjoy salads - but beware of the calories hiding in the dressing.

Use low-calorie, healthy dressings like vinegar and lime juice. 

8. Diet peanut butter

You’re looking to lose weight and the first that thing you do is buy all the diet-friendly stuff.  

I’m talking about diet coke. Even diet peanut butter has gotten popular. This makes sense at first. Just like diet coke, diet peanut butter has fewer calories than the regular kind.

This difference in calories might have you thinking that diet peanut butter is the better choice. Unfortunately, that’s not the case. Diet peanut butter contains unhealthy oils and also comes with added sugar. 

The calories that you get from diet peanut butter actually come from sugar instead of fat. This will definitely slow down your weight loss.

Experts advise you to cut down on your sugar intake if you’re serious about losing weight. The best way to do this is to use natural peanut butter instead.  

Just practice portion control. You should definitely eat fewer calories. Just get them from healthy food sources.

Peanut butter made with a few necessary ingredients is ultimately the healthier choice.

9. Sports drinks

Do you exercise daily? If you work out regularly or are active in sports, it’s natural for you to rely on sports drinks to increase your endurance and speed up recovery.

They provide energy that helps you to keep going. At what cost do you do this? These sports drinks are loaded with sugar.

Most of them contain caffeine. They also cause energy crashes later on. If you aren’t indulging in intense workouts, there is absolutely no need for you to have sports drinks.

They come with significant amounts of sugar and will add to your overall calorie count. Drinking sports drinks also causes an increase in your blood sugar levels. The whole point of exercise is to get those sugar levels down.

This rise can not only increase your weight, but also results in insulin resistance. In a study of more than 7,500 adolescents, it was seen that those who drank sports drinks regularly weighed much more than those who didn’t.

10. Flavored coffees

If you’re working towards losing weight, you might be tempted to drink more coffee because it decreases your appetite. While caffeine does work for this, you need to be aware of how you’re drinking it. There are always calories hiding in there.

Coffees such as lattes, frappes, and cappuccinos are never going to help you lose weight because they are high in calories. This is all thanks to the generous amount of sugar and fat added to them.

11. Smoothies

Smoothies are delicious, but don’t get carried away if you’re on a weight loss program. Smoothies can derail your progress.

I'm not just talking about smoothies from cafes. Even homemade ones can be loaded with sugar and fats. If you’re adding milk and nut butter, you’re not going to lose weight. If there are too many calories in your smoothies, they might actually make you gain more weight.

Conclusion

Losing weight is hard, but it’s not impossible.

It just takes a little discipline and consistency. Don’t quit, just keep going and you’ll see that you have accomplished your goal. 

Here are some great ways to lose fat from Sparkle Purpose:

5 Simple exercises to burn belly fat

6 Benefits of skipping rope for your well-being

Top 5 exercises for burning thigh fat fast