Tag: fitness

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Health

Why What You Eat is More Important Than What Workouts You Do For Weight Loss

If your goal is to lose weight, eating healthy is three times more impactful than working out. (Hint: Working out will keep you healthy, and help you live longer)

The Time Ratio

It also only takes a minute to consume hundreds of calories, but it takes a lot more time to burn hundreds of calories. If you only change your exercise habits, and not your eating habits, you will have to exercise a lot more, to make up for the calories you are eating. While this technically means you could lose weight not changing your eating habits, it will happen slowly, because you will have to exercise a lot more. This type of change might not be possible for many people with busy schedules. A lifestyle where you eat a lot and then just workout a lot is not sustainable, and is not healthy. If you cannot stop binge eating, so you turn to exercise, I have a post on how to stop binging here. Overall, the time ratio shows that while the process might be more slow, in the end your lifestyle will be healthier, less busy, and more sustainable if you change your eating habits, and also change your exercise habits. If you want more tips on a healthy lifestyle you can read them here.

Resting Calorie Burning

Your body burns the most calories when it is performing it’s most basic functions. This is not something you can control. So you can only control around 30% of the calories you burn, because 70% is burned through your bodies basic functions. That 30% is through exercise. So this means that you can control 100% of what calories go into your body, through food, but you can only control 30% of the calories that leave your body, through exercise.

How More Exercise Changes Your Other Habits

Lets say you start exercising more, because you want to lose weight. (Hint: Not a healthy mindset for exercising! If you can’t stop thinking of exercising like this, then read this post.) You only want to lose a couple of pounds, so you think that exercising more will be enough. But what you haven’t thought about are the other impacts of exercising more. One of these is that you will eat more. If you don’t also change your eating habits, after a good workout you will find yourself turning to food that might not be so good. Unnoticeably you are now destroying the effects of that workout you just did. Have you ever noticed that after a workout your whole body slows down? This makes sense, but you are also not burning as many resting calories because of this. Overall, there are so many other factors that come into play when you start exercising more that just doing that will not even be enough. Especially if you wanter somewhat quick, but sustainable results.

Long Term Results

I touched on this a little when I talked about the time ratio, but while it is harder to change your eating habits than your exercise habits, you will get more, sustainable results from having better eating habits. While making a salad is a little more time consuming than going to McDonalds, working out for two hours a day instead of just eating a salad, is more time consuming. Once you have good eating habits, it will be easier to start exercising more, because you will have a better exercising mindset. You won’t exercise to lose weight, you will exercise you to be happy. Read more about the healthy exercise mindset here. Eating a salad for lunch instead of workout out for two hours is way more sustainable and will get you long term results. You will also feel less guilty having a day where you don’t workout. Overall, you will be creating that healthy lifestyle by making better eating habits, not just working out more.

You can email me any time at sadellehealthylifestyle@gmail.com and check out my Pinterest and Instagram under sadelleshealthylifestyle!

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Categories
Health

How Can You Control Your Acne Without Products?

Acne is a huge pain in the butt, especially for teens. While you are growing up you get pimples, that’s the deal. But there are ways to contain your pimples without any fancy products. I’m going to show you them here.

Eat Healthy

Food is about 25% of the picture when it comes to acne. Eating healthier means healthier skin. But not just in general. There are different food recommendations for different skin types. For especially acne-prone skin I recommend eating low-fat whole food. If you find it hard to stay on track with the right foods while eating, I have a whole post about that here.

Get more sleep

Sleep is nourishment for your whole body including your skin. If you do not get enough sleep your skin will be dry, because the cells aren’t getting the nourishment they need from your cells while you sleep. This is another importance of sleep. If you want to know how sleep can improve your lifestyle you can find that here. Also, not getting enough sleep means your skin is unbalanced, so you are more likely to experience breakouts and redness. To sum all of this up, getting the recommended eight hours of sleep each night, while hard for teenagers, will drastically improve your skin. Click to this post to learn how to create you personalized sleep schedule.

Stress less

Too much stress in your life can cause major breakouts, and breakdowns if you are anything like me. I try to avoid too much stress whenever I can, and doing that has made my skin so much more glowy, lifted, and just so much nicer. When you get stressed, your brow and lips scrunch up, and that leads to wrinkles. I don’t know about you but I always found Mondays really stressful. I was able to be way calmer on Mondays because of these tactics.

Drink more water

Drinking more water helps your skin because it flushes out toxins in your body. This gives you glowing beautiful skin. Also, drinking more water reduces puffiness, because your body is no longer storing water to protect you from dehydration. You have always wanted smaller pores right? Well drinking more water can help you get them. Drinking a lot of water balances out the oil at the top of your skin which will give you the appearance of smaller pores. If you want to learn about more benefits of drinking water, you can find that here.

Protect yourself from the sun

This doesn’t mean you have to stay inside all the time. This just means that you should at least wear sunscreen and maybe a hat. Sun is a main cause of wrinkles and older looking skin. I suggest putting sunscreen on everyday, even when it is cloudy out. You don’t have to go overboard, but protecting your face from the suns unforgiving rays will go a long way in the long run towards getting and keeping that young fresh skin.

Email me at sadellehealthylifestyle@gmail.com or check out my Instagram at sadelle’s healthy lifestyle! I also have a great Pinterest, with all of the healthy lifestyle tips you will ever need right at your fingertips.

Categories
Health

11 Life Hacks That Will Forever Change How You Think of Exercise

You don’t have to exercise for 30 minutes, every day for the next year

“Wow! That’s amazing!” Yup. You see all those fitness gurus’s out there, exercising every day, with that “perfect” body, and you want that. But have you thought that they didn’t start as a fitness guru? They also have a backstory, and a beginning, where they were the beginner just like you. So you start how you want to start. If that’s just a 10 minutes yoga in the morning then that’s okay!

Find your jam. YOUR jam, no one elses

Not everyone’s exercise preferences are the same. NO ONE’S exercise preferences are the same. You need to find the right workout, the right music, the right setting for you. And that takes time, you are allowed to take time to find what works for you, as long as you get up in the morning and do a workout. Any workout.

Break it up

If you are putting off exercise because you simply don’t have enough time to relax and do a 30-minute cardio workout, then the answer is simple. Break up your workouts. Do three, intense cardio workouts over the course of the day. There are also plenty of other ways to break up whatever workout you are doing. If you want help figuring out how to plan your workouts I suggest you follow the steps in this post or email me at sadellehealthylifestyle@gmail.com

Set goals, and write ’em out!

Goals. goals, goals goals. Hard to make, harder to follow. But the best to complete. Setting your goals and then writing them out will make you 80% more likely to complete them. A great place to keep track of your goals is a bullet journal. You can find exactly why and how you can make them here.

Start small and build-up

This ties back to my first tip, but no one can start off with 30 minutes of cardio every day. Start small and build up to that. Maybe you will see a bit slower progress in the beginning but it will be way easier to stay committed to if you build up slowly at your own pace.

Look for opportunities, not excuses

Often times when you come upon your workout time, you will look for an excuse not to do it. I have more homework, or I have to clear the dishwasher, or we are eating dinner. With this mindset, all you will ever feel is a failure. Instead, switch your mindset. Look for opportunities to work out. Look for reasons you should be working out right now, like the great feeling you will have, or how after you will be ravenous for dinner.

Work with your life not against it

This ties back to the tip before it, but you need to work with your life not against it. Don’t try to change what is already a set routine in your home, change your perspective, and work with your routines. When will be a great time to workout? When will I enjoy some me time, and a chance to get off my butt?

Forgive yourself and stay positive!

You are not perfect! You are going to have some bad days where you skip workouts. No one is perfect. Not even those influencers you see on TikTok or Instagram. (If you don’t know what TikTok is then I don’t know where you’ve been.) Focus on how you are going to recover and keep going, don’t stray on the past. Stay positive and hopeful for the future!

Plan, plan, plan, oh did I forget plan?

I have talked about this in previous tips, but planning everything out is super important. I have two posts that talk about how to plan. This one is all about how to plan in a bullet journal, and this one is all about how to plan out your workouts.

Reward yourself

Rewards are fun, and a great way to convince your mind that the workout is your reward. Yes, if you get a reward right after a workout for long enough, you won’t need a reward, or a quick splash of water on the face would feel like a reward. Examples of rewards could be:

  • Cuddle with your pet
  • A SMALL cookie or treat
  • Five minutes of social media time (This is my favorite)

Track your progress

Always track your progress. It will give you strength when you feel week. It will remind you where you started, and when you look back in a couple of years, it will bring you joy, how far you have come.

Categories
Health

The 5 Steps to Stop Binging, and Start Eating Clean!

I can admit to being someone who has a hard time putting down the ice cream. I end up feeling bad about myself after, but by then it is done. But I have also learned a lot on this journey, and I want to share with you the tips and tricks 5 steps I use to stop binging.

One very important proclamation to note is that you could eat a cookie every day and not gain weight. So using a cookie for a reward will work! If you want to learn more about the reward system, check out one of my previous blogs on motivation here. The problems come when you eat five cookies, or the entire bag for a couple of days on end. I am going to teach you how to stop yourself from going down that hole.

1. Get to know yourself

Everyone has different eating habits. Your binging habits might not be the same as your parents or your neighbors. You need to get to know your own binging habits. Specifically, you need to know what time of day you binge the most, what food you binge, and how accessible that food is to you. A great way to track these is a fitness journal. Check out my post on how to use one of those here.

2. Make clean food easily accessible

The second step is to make sure that healthy clean food is the first thing you see when you open the fridge. When you are looking for a snack, chances are you don’t want to spend twenty minutes trying to find your Oreos. You would rather just grab the first item of food you see in the fridge, even if its an apple. Put all unhealthy food in the far back of your cabinets, so you will only have the persistence to find them when you know it is the time you allow yourself a dessert.

3. Only grab what you will eat

This step happens during dessert time. Picture this. You just had a great healthy dinner full of vegetables and protein. You deserve some dessert. You pull out the Oreos and grab two. But instead of putting the Oreos back, you leave them out on the counter. And after you finish two, you go get another, and another. You get the idea? Only grab the amount you will eat. This is where knowing your limits comes in handy. If you know that there is no way you will be satisfied after two, then grab three. Right after grabbing them, put the Oreos away, back in the cupboard, out of sight and out of mind.

4. Meal planning

Planning your meals when you are full and are in a healthy mindset is a great way to be strict on yourself while staying within your limits. Take some time on a Sunday and plan all of the meals you control during the week. This will take a lot of strain and tension out of your week. If your grocery situation is shaky at best, and you don’t know what you will have in the house on any given day, then make your meal plans daily. Get up ten minutes earlier to plan all your meals out for that day.

5. Hydrate!

The final step is to hydrate. Sometimes when you think you are hungry, you are really just thirsty. So the next time you are hungry at a weird point during the day, think about the last time you had a glass of water. Even if it was just an hour ago, get another glass. You should get into the habit of drinking water before you eat. If you drink water before you eat you will eat less during your meal. If you want to learn more ways water will change your life, you can find them here.

Thank you so much and I hope you enjoy these steps! You can email me at sadellehealthylifestyle@gmail.com if you have any questions or suggestions. Check me out on Pinterest at Sadelle! Thank you.