7 Things Japan Can Teach You About Living A Long, Healthy Life


7 Things Japan Can Teach You About Living A Long, Healthy Life

      Reblogged:From HuffingtonPost                                                                                                                                                                                                                  Japan, the land that gave us such treasures as HokusaiMothra and the delicious snack-stick known as Pocky , offers what may be the world’s best blueprint for a healthy life. Not only do Japanese men and women routinely rank at the top of lists detailing humanity’s longest and healthiest life spans, but, in the most recent World Health Organization study, Japanese women came in first with life expectancies of 87.0 years.

And it’s not all due to genes. We teamed up with Aetna to give a head-to-toe examination of all of the secrets of the Japanese lifestyle, from seaweed to mountain climbing to zen. So while you might never turn Japanese, you’ll be able to live more like them.


They value a seafood diet.fatty fish

The Japanese love them a good fish. According to the National Marine Fisheries Service, Japanese seafood consumption was 55.7 kilograms per capita in the last year of data available. (The U.S. ate just 24.2 kilograms.) The numbers put Japan in the top six of seafood consumption among larger nations. So important is their fish diet that trade groups and bureaucrats promoted a band to combat declining consumption levels among Japanese youth.

(The theme song they came up with goes: “Fish Fish Fish. You get smart when you eat fish.”)

The biggest benefit of eating fish may be this: many people that eat it outlive their fish-phobic friends. The consumption of fish lowers the risk of death by heart disease by 36 percent. More astounding, older people who have higher levels of omega-3 fatty acids, largely due to their consumption of fatty fish, lived an average of 2.2 years longerthan those with lower levels. Diets heavy in fatty fishes are also proven to elevate mood and prevent certain types of cancer and inflammation.

Scientists recommend eating two servings of fatty fish, like tuna or salmon, each week. For best results, make sure you poach, grill or steam it.                                                                                                                                                              But they don’t forget about all the other bounty of the sea.

 seaweed

The U.N. reports that Japan consumes about 100,000 tons of seaweed per year. And they aren’t picky about type: The Japanese use over 20 species of the stuff in their cuisine. In fact, residents of Japan’s southernmost island of Okinawa, known for breeding centenarians,eat more seaweed than anywhere else in the world.

Okay, but is kelp actually good for you? All signs suggest it is — amazingly so. Seaweed packs between 2 and 9 grams of protein per cup, and some varieties deliver exponentially more potassium than a banana. It’s also the rare food to contain natural iodine — a useful thing for regulating thyroids. Additionally, Harvard researcherstheorize that seaweed’s ability to regulate estrogen and estriadollevels may explain the island nation’s significantly low rates of breast cancer. (They may also ease symptoms of PMS.)

If you don’t like the flavor, you have options. (See: seaweed pasta.) That being said, seaweed is so nutrient-dense it can have side effects.Limit your intake of certain varieties to two tablespoons per week. But don’t worry too much; your sushi rolls are still good to go.

They made singing a national pastime. 

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Visitors might be shocked at just how prevalent — as in, it’s everywhere– karaoke is in Japan. The numbers do a little to help demonstrate the size of the Japanese pastime: In 2010, the Japanese karaoke industryraked in over 10 billion dollars. (To put that in perspective, that same year its film industry took in a record high 2.66 billion dollars.) The largest karaoke chain, Big Echo, operates in 229 locations across the country.

Well, here’s some good news for all the singers out there: Karaoke is good for you. In a 2009 study of almost 20,000 men, researchers at the Ehime University Graduate School of Medicine and Osaka University found that moderate drinking with friends improves cardiovascular health. To quote the study’s author: “Singers use deep breathing, which is good for the nervous system. After singing, they usually receive applause. It is a good kind of social support, and helps in the face of adverse occasions or stressful events.”

So gather some friends, and belt out a few notes.


One word: fermentation.

miso
We’re not talking sake here (although there’s evidence that it might have some benefits when imbibed in moderation). No, Japanese cuisine is rich in fermented foods, from the colorful tsukemono, or pickled side dishes, that paint every meal to the ubiquitous soy sauce, of which the average Japanese consumes 1.8 gallons per year. Japanese staples like soy, miso and the not-for-newbies bean paste natto are all achieved through fermentation.

In Japanese fermentative processes, fungal agent koji acts as the world’s tiniest mama bird, partially digesting food before it reaches human mouths. Research suggests that fermentation not only eases digestion, but also strengthens the immune system — scientists notethat the vast majority of immune cells live in our guts.

You don’t need more than a few servings a week for a benefit. Add miso paste as a marinade to your dishes, and enjoy better health and the amazing flavor.


The Japanese go green. 

japanese forest shrine
You might think the entire archipelago is covered in vast cities, but it’s actually pretty green; portions of the country are temperaterainforests. Given its beauty, it’s not surprising that reverence for nature has rooted its way into Japanese culture.

The Japanese government cemented nature-loving as policy when itapproved the country’s 16th national holiday, Mountain Day, which celebrates exactly what you think it would. And Japanese octogenarians have set records for mountain climbing. (Yes, an 80-year old climbed Everest. Feel bad about sitting on the couch tonight.) Furthermore, the Japanese are pioneering forest therapy, which consists of recuperative jaunts to local green spaces.

Time spent in nature provides serious health benefits. Almost every organ in your body is a battery for Vitamin D, and not getting enough of the wonder-nutrient leads to cancer, autoimmune disorder and arthritis. Furthermore, research shows that time in nature improves cognitive and creative function by 20 percent and 50 percent, respectively.

So do what your Mom told you, and get some fresh air.


They have the best baths.

snow onsen
Bathtime is serious business in Japan. As anyone who has been to asentō or onsen (public baths and hot springs) can tell you, they are an extremely relaxing way to spend time. About 85 percent of Japanese end their day in a bath, and some 128 million bathers visited the country’s public baths during 2010. As early as the 17th century, Japanese medical texts were touting a hot soak as a way of warding off ailments.

As it turns out, they may have been onto something. Japanese scientists confirmed that a bath in mineral-laden water can treat rheumatism, skin disorders and neuralgia. And if, like us, you use bath time for your daily meditation, that has health benefits too: two-thirds of patients who meditate showed significant drops in blood pressure.


Japan always makes time for tea.
green tea
The tea ceremony is a gorgeously stylized ritual in a country full of them. The tradition, studied for years by practitioners, takes place in a small structure modeled to look like a hermit’s hut. The idea is to lead your mind away from the everyday of life.

Despite the specialized ritual, tea consumption is an integral part of the everyday Japanese lifestyle. This habit puts them in the top tentea-drinking nations — ahead of their bigger neighbor, China. Most tea consumed in Japan is green. In fact, without a qualifier, the word for “tea” in Japanese automatically means green.

Green tea is not only delicious (have you had green tea ice cream?), but also insanely beneficial. Studies have connected drinking green tea to reduced risk of heart disease and cancer and higher levels of cognitive function. And Japanese citizens who drank five cups of green tea per day had 26 percent lower mortality rates.

 

Just Checking In

What IsThe Paleo Diet?

Just Checking In

Sorry I haven’t posted in some time, life has been kinda crazy the past few months. So enough about me..How are you all doing, any success stories you would like to share. Remember even those little goals you accomplish are also success stories. So think about all the goals you have set for yourself. How many have you reached? Or How close have you come at reaching your goal?  Let’s stir up some inspiration,  leave a comment of inspiration on your success… No matter how small you think it may be, It  might just be what another needs to hear… Okay well I look forward to hearing all about your accomplishments… I will be posting some other success stories as well..

‘Extreme Makeover': Jarvez Hall Loses Nearly Half His Body Weight


Reblogged:from Yahoo News                                                                                                                                                                                                  Extreme  Makeover‘: Jarvez Hall Loses Nearly Half His Body Weight                                                                                                                                                                                                      By the time Jarvez Hall reached his 28th birthday, he was already dangerously obese.

His weight gain had started years before, spurred by a passion for playing football and encouragement from others.

“Middle school is when I started getting big,” Hall of Portland, Ore., said. “People encouraged me to get big. ‘Oh, you’re big, that means you’re more manly. You’re big. You’re strong and tough.'””So I was actually excited,” he said. “I wanted to be big.”

Hall went on to play football at Oregon State University but eventually  his football career and the weight piled on, reaching its peak as his  beloved mother struggled with sickle-cell anemia.

“When my mom got sick, that is when my weight got worse,” he said.

Hall met the love of his life, Adriana, and asked for her hand in marriage. The day before they walked down the aisle together, however, he wrote a letter to Chris Powell, fitness expert and the trainer on                 ABC’s “Extreme Makeover: Weight Loss Edition,” asking for help.

Watch: Man loses more than half his body weight on ‘Extreme Makeover’

When Powell arrived to help, Hall weighed 548 pounds at his first weigh-in.

“Wow, I look at this number and I’m motivated,” he said at the time. “My goal is to get into the “twos” and officially bring sexy back.”

In the next year, with Powell at his side, Hall pushed through the highs and lows of his weight-loss journey.

“I’m just going to keep pushing because I can’t be 548 [pounds],” he said. “The next number after 548 is death.”

After one year on Powell’s program, Hall weighed in at 267 pounds and had dropped from a size 70 waist to a size 38. His total weight loss came to more than 280 pounds.

“My world is so different now because I can appreciate the small things in life,” Hall said today on ”        Good Morning America” alongside Powell. “Just coming here, I got to fly on an airplane and sit in one seat and not have a seat-belt extender. I don’t have to worry about where I’m going to sit. I can sit in a movie theater.”

Powell says it was the same determination that helped Hall succeed as an athlete that pushed him in his weight-loss journey.

“He [Hall] is the epitome of perseverance and persistence,” Powell said. “He fell sometimes like we all do. We’re all human and it happens on the journey but every single time he did he got right back up. He attacked every single day like it was a brand-new day and he kept going and this is where it gets you.”

Also appearing on “GMA” with Hall was his now-wife, Adriana, the woman who sparked his weight-loss journey on the eve of their wedding. Adriana, who lost weight along with her husband, is now expecting the couple’s first child.

“I can go places and live life with my wife and enjoy it,” Hall said of his new life. “It’s amazing.”                                                                                                                                                                                                   Here Is a link to Hall’s Inspiring Video http://gma.yahoo.com/blogs/abc-blogs/extreme-makeover-jarvez-hall-loses-nearly-half-body-134034289–abc-news-health.html

How can I keep track of how much I am eating?


 Rebogged:from Weight-Control Information Network                                                                                                                                                                                        How can I keep track of how much I am eating?                                                                                                To control your weight, you need to do more than just choose a healthy mix of foods. You should also look at the kinds of food you eat and how much you eat at a time

A food diary can be a good way to keep track of how much you are eating. Write down when, what, how much, where, and why you eat. This action can help you be aware of how much you are eating and the times you tend to eat too much. You can keep a food diary in a notebook, on your cell phone, or on a computer.

Figure 2 shows what 1 day of a person’s food diary might look like. As shown in the diary, this person chose relatively healthy portion sizes for breakfast and lunch. At those meals, she ate to satisfy her hunger. She had a large chocolate bar in the afternoon for an emotional reason. She ate because she was bored, not because she was hungry.

By 8 p.m., this person was very hungry and ate large portions of food that were high in fat and calories. She was at a social event and did not realize she was eating so much. If she had made an early evening snack of fruit and fat-free or low-fat yogurt, she might have been less hungry at 8 p.m. and eaten less. By the end of the day, she had eaten a total of 3,930 calories, which is more than most people need to eat in a day. Repeatedly eating excess calories over time can cause weight gain.

If, like the woman in the food diary, you eat even when you are not hungry, try doing something else instead of eating:

  • Take a break to walk around the block.
  • Read a book or magazine or listen to your favorite music.
  • Try doing something with your hands, like knitting or playing cards or checkers.
  • Try drinking water or herbal tea without sugar or eating a low-fat snack such as an apple if a craving hits you.
  • If you are at work, grab a co-worker on the job and go for a quick walk.
    Figure 2. Example of a Food Diary Thursday
    Time Food Amount Place Hunger/Reason Calories*
    8 a.m. Coffee, black 6 fl. oz. Home Slightly hungry 2
    Banana 1 medium 105
    Low-fat yogurt 1 cup 250
    1 p.m. Turkey and cheese sandwich on whole-wheat bread with mustard, tomato, low-fat cheese, and lettuce 3 oz. turkey, 1 slice low-fat cheddar cheese, 2 slices bread Work Hungry 363
    Potato chips, baked 1 small bag 150
    Water 16 fl. oz.
    3 p.m. Chocolate bar 1 bar (5 oz.) Work Not hungry/ Bored 760
    8 p.m. Fried potato skins with cheese and bacon 4 each Restaurant/       Out with       friends Very hungry 667
    Chicken Caesar salad 2 cups lettuce, 6 oz. chicken, 6 Tbsp. dressing, 3/4 cup croutons 633
    Breadsticks 2 large sticks 226
    Apple pie with vanilla ice cream 1/8 of a 9-inch pie, 1 cup ice cream 638
    Soft drink 12 fl. oz. 136

    Total Calories = 3,930

    *Estimates are based on the USDA’s online tool that measures diet and physical activity (http://www.choosemyplate.gov).

    A blank version of the diary for you to copy and use is on page 9 of this document’s PDF file.

    Through your diary, you can become aware of the times and reasons you eat less healthy foods or more food than your body needs. This can help as you try to make different choices in the future.

     

Weight Loss Plan


Barry Gourmet moves his body

Barry Gourmet moves his body (Photo credit: Barry Gourmet and Raw)

Weight Loss Plan:                               The Goal to Go For :                                                                     What Is your Weight Loss Plan? To be successful when It comes to Weight Loss you must have a plan, and you have to stick to It. So It’s Important to take your time and think about how your Weight Loss Plan will affect your everyday life. Then you will be able to put together a plan that works for you.                                                                                                                                                                              Since excess weight puts you at risk for many health problems, you may need to set some weight loss plans to help avoid those risks and prevent disease.

But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.

Here are some guidelines from the experts in choosing weight loss plans and goals.

1. Be realistic

Most people’s long-term weight loss plans are more ambitious than they have to be.

For example, if you weigh 170 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.

Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.

From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.

2. Set appropriate objectives

Using a weight loss plan just for vanity’s sake is psychologically less helpful than losing weight to improve health.

You have made a big step forward if you decide to undergo a weight loss plan that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.

3. Focus on doing, not losing

Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.

Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.

4. Build bit by bit

Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk the next week.

5. Keep up the self-encouragement

An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.

After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.

6. Use measurable measures

Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan.

This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.

The bottom line is, people should make-weight loss plans that will only remain as it is, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.                                                                                                                                                                     BMI, Body mass index, diet, Dieting, dieting programs, Eating, Fitness, Health, Healthy Ways to Lose Weight, Human nutrition, Loss Weight, National Institutes of Health, Nutrition, Physical exercise, Portion Control, Shopping, Top Weight loss, weight loss, Weight Loss Tips, weight tips

7 Simple Tricks to Prevent Overeating


7 Simple Tricks to Prevent Overeating                                                                                                                                                                        Well I found this on Shine from Yahoo, If you’re still struggling with Portion Control. These 7 simple Tricks can help If you stay consistent and make them a part of your life style.Over time you will start to eat less, stay active and watch those unwanted pounds disappear.                                                                                                                                                                                             A couple of extra bites at dinner. A second cookie nibbled with your afternoon tea.     In the grand scheme of overeating, these tidbits don’t seem like much.
But consider this: “If you consume 100 calories more than you burn every day, you’ll gain 10 pounds by the end of a year,” says Gail Altschuler, M.D., medical director of the Altschuler Clinic, a center for weight loss and wellness in Novato, California.
Sounds demoralizing. But now take that fact and turn it around: 100 calories isn’t a lot of food, after all — and you can use that to your advantage. “You don’t have to make enormous changes to see benefits and get results,” says Altschuler.
With that point in mind, we combed the research to find surprisingly simple ways to eat a little less. “Stack a few of these tips together,” Altschuler says, “and you could really see an impact.”
                                                                                                                                                                  1. Take a Seat Whenever you eat, sit at a table and use cutlery and a plate, rather than eat on the run, standing up, or at your desk. That way, the next time you eat you’ll chow about 30 percent less, according to a recent study.
The study’s author, Patricia Pliner, Ph.D., psychology researcher and professor at the University of Toronto at Mississauga, thinks this occurs because of the way we’ve been trained to perceive and respond to mealtime. Treating food like a meal, even if it’s a snack, tells your brain that you don’t need to eat for a while.
Hana Feeney, R.D., nutritionist at Canyon Ranch in Tucson, Arizona, adds that “if you make a rule not to eat without sitting and using a plate, you’ll eliminate a lot of the mindless calories consumed by picking.”
Plus: The Rules of Snacking                                                                                                                                                                         2. Sip Some Soup Before digging into your entrée, savor a bowl of soup. You’ll likely consume 20 percent fewer calories over the course of the meal (a good tip to remember if you tend to overeat at restaurants).The soup fills and stretches your stomach, “sending signals to your brain that tell you to stop or slow down eating,” Feeney says. To maximize nutrition and minimize calories, choose a vegetable or broth-based soup, such as gazpacho, and skip the cream-based selections.
                                                                                                                                                                    3. Think Simple Variety may be the spice of life, but it can ruin the best intentions when it comes to eating. We consume more calories when we see an array of food, say researchers. To understand how this works, scientists gave subjects m&ms and found that the more colors they mixed in a bowl, the more people ate.
Keep this tip in mind when planning a meal and don’t go overboard with the offerings — if you’re serving rice, for instance, pass on the bread and potatoes. As for buffets, why torture yourself? Steer clear.
Plus: Recipes to Jump-Start Weight Loss
                                                                                                                                                                      4. Downsize Bigger is not always better. Oversize dishes and spoons cause you to overeat — even if you think you’re a good judge of portions. Case in point: Nutrition experts who were given big bowls at an ice cream party devoured 31 percent more than those with smaller bowls.
Ditto on the serving spoons: Those helping themselves with bigger utensils downed 14.5 percent more ice cream than folks with smaller serving spoons (irrespective of bowl size).
“When there’s empty space on the plate, a panic sets in that you’re not going to have enough to eat,” Feeney says — thus the tendency to load up your dish. Cut calories by using salad plates or Grandma’s china (antique plates are typically smaller). And downsize those serving utensils, too.
                                                                                                                                                                  5. Hide It It’s true: When we see food, we eat it. A study of secretaries found that those with chocolate candies in clear containers on their desks ate almost twice as much as they did than when the candies were “hidden” in opaque containers. They also ate less if the candy was placed at least six feet away from their desks. The moral? Don’t mess with temptation. Keep calorie-dense treats covered, tucked away in a cabinet, or out of reach.
When you really want a snack of, say, a cookie, go for broke rather than opt for the low-fat version of the treat. In one study, people who ate snack foods that boasted a reduced fat content consumed as much as 50 percent more calories than when they ate regular versions of the same foods.It appears that those labels function like permission slips, giving us the okay to eat our fill. “Foods low in calories or fat, or low in sugar or carbs, tend to reduce our inhibition,” Feeney says.
                                                                                                                                                                   6. Sniff a Whiff Apparently, peppermint’s powers go beyond freshening your breath. A small study at Wheeling Jesuit University in West Virginia found that people who inhaled peppermint essential oil every two hours ate 23 percent fewer calories during a five-day period.When you’re struck with the urge to visit the vending machine, put this finding to work for you by keeping a small vial of the oil handy; you can also try popping a mint or sipping a strong cup of peppermint tea.
                                                                                                                                                                   7. Be Sneaky Sometimes, perception means more than reality. You can trick yourself into thinking you have more food by serving choices that spread out — like roasted, cubed potatoes or pasta shells with sauce — instead of dense foods, like mashed potatoes or lasagna.
The spread-out dishes look like more but cost less, calorie-wise. Craving chocolate with your fruit? Skip the bar and shave a small piece onto a bowlful. It looks like a bigger portion, so you’re more likely to feel satisfied.                                                                                                                                              Calorie, Canyon Ranch, diet, Dieting, Eating, Fitness, Food, Healthy Ways to Lose Weight, Human nutrition, Loss Weight, Nutrition, Overeating, Physical exercise, Portion Control, Portion control (dieting), Serving size, Snack, Soup, Top Weight loss, Weight, weight loss, Weight Loss Tips, weight tips

15 Hidden Reasons You’re Not Losing Weight


 Reblogged:from Shine                                                                                                               15 Hidden Reasons You’re Not Losing Weight

   
Scale not moving? Avoid these common roadblocks to weight loss
Reason #1: You Don’t Realize That Sugar Lurks Everywhere
Many foods that we don’t think of as sweet, like pasta, soups, cereal, salad dressings and sauces, contain sugar and often it goes by another name like agave nectar, high-fructose corn syrup, evaporated cane juice, fruit juice concentrate(s), glucose, dextrose, sucrose, honey, malt syrup or molasses — just to name a few!. If your diet is high in sugar you may be missing out on important nutrients and overeating more often than you realize since sugar stimulates taste. A high-sugar diet can also cause a rapid rise and fall in blood sugar, which can zap your energy and make you feel hungry again.
Solution: Read nutrition labels and steer clear of cereals and sauces that have more than 8 grams of sugar per serving. If you need a sweet fix, choose fresh fruit as often as possible. Skip sodas in favor of water (plain or flavored with a bit of lemon, lime or juice essence) and unsweetened teas.
Reason #2: You Choose “Healthy” Processed Food Foods labeled “low sugar,” “low sodium,” “multi grain,” “organic,” “natural,” “vitamin-enriched,” “high fiber,” or “sweetened with honey or agave” may be high in calories or hidden sweeteners or unhealthy additives. And if you assume it’s healthy, you may eat more of it.
Solution: Switch to whole foods like fresh produce, fish and meat and beans and legumes and limit consumption of processed foods.Reason
#3: You Snack On Nutrition Bars How often do you eat a nutrition bar as a snack rather than to fuel a workout? If it’s often, you could be downing 400 or more calories without realizing it. Although touted as healthy, many nutrition bars are no better than a candy bar. If you use them for fuel, choose carb-loaded bars for aerobic exercise and protein bars for weight training. If you eat them in the normal course of your day, choose 100-calorie bars for a snack and 350-calorie bars for a meal (and don’t combine with them other high-calorie foods) and avoid bars with trans fats.
Solution: Eat whole food snacks, like sliced apple and peanut butter, and reserve bars for emergencies.
Reason #4: You Exercise Too Leisurely
If you rely on the calorie counts on machines or the numbers of calories you’ll burn promised to you by instructors you could be exerting too little effort to jumpstart weight loss. To burn 100 calories an hour, you need to maintain a high level of aerobic activity the entire hour.
Solution: Determine your target heart rate for optimal exercise then check your pulse several times during workouts (or wear a heart-rate monitor) to make sure you’re consistently in that calorie-burning zone. Try interval training (a mix of fast and slow pace), fun classes (Zumba anyone?) or outdoor exercise to keep you engaged and burning calories at maximal capacity. Choose exercises that offer a challenge or cross train on different equipment to push your body out of weight-loss plateaus.
Reason #5: You Ignore Fiber
Fiber-rich foods are good for weight-loss in two ways: They require more calorie-burning effort during digestion and they are filling and satisfying, which helps curb cravings.
Solution: Aim for 30 grams of fiber a day. Good sources include fruits, vegetables, unprocessed whole grains, beans and legumes and unprocessed nuts.
Click here for 10 more hidden reasons you’re not losing weight              

Calorie, Cook, diet, Diet food, Dietary fiber, Dieting, dieting programs, Eating, Fitness, Food, Health, Healthy Ways to Lose Weight, Heart rate, High-fructose corn syrup, Human nutrition, Juice, Nutrition, Physical exercise, Portion Control, Portion control (dieting), Top Weightloss, Weight, weight loss, Weight Loss Tips, weight tips