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From Women's Health

If the phrase "fiber in your diet" calls to mind images of your mom popping Metamucil tablets, we dont blame youfiber is basically the Golden Girls of the nutrient world. However, it's also an essential for weight loss.

Fiber is about as close to a magic weight loss ingredient as you can get, says Keri Gans, RD, author of The Small Change Diet. Unfortunately, most of us aren't getting enough of it, she says. Here's everything to know about fiber intake for weight loss.

The average woman should be getting 25 grams of fiber per day, according to the 2015 to 2020 Dietary Guidelines. That's the amount in seven apples, or 12 cups of broccoli, or seven and a half cups of oatmeal. But we're going to take a wild guess that you're not eating that many apples.

Getting an adequate amount of that nutrient through whole foods (not fiber supplements, more on that later) keeps you fuller longer because fiber digests much slower than simple carbs. And the more full and satisfied you feel after eating healthy, fiber-filled foods, the less tempting those cookies in the break room will be after lunch, explains Gans.

Another bonus that comes with packing fiber into your diet is that healthy, weight-loss friendly foods, like fruits, veggies, and whole grains, are already full of the stuff, says Gans. So by aiming to meet your fiber quota, rather than counting calories, you'll likely end up making better food choices overall, she says.

Fiber is an essential nutrient for health, says Katie Hake, RDN, a nutritionist at Indiana University Health. "Fiber can help to reduce cholesterol, which helps prevent heart disease. It can also help control blood sugar by slowing down the breakdown of food, particularly for those who live with diabetes," she says.

On top of that, this essential part of your diet keeps your digestive system trucking along, so you won't be bloated or constipated. (*Insert poop emoji here.*) How exactly does fiber do that? It depends on the kind you're consuming.

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There are three kinds of fiber: soluble, insoluble, and fermented. The first two aid digestion, but each type has a different role. "Soluble fiber, from oats, nuts, and seeds, acts as a broom to 'sweep' things along," says Hake. Insoluble fiber, from things like cabbage, brown rice, and some dark leafy vegetables, on the other hand, promotes bowel movement by making your stool easier to pass. "[It's] non-digestible and adds bulk to the stool, which can aid in moving things along," says Hake.

Then, there's fermentable fiber, which you can get from foods like beans and garlic. "Fermentable" means the fiber holds an ability to promote growth of good bacteria in the gut, similar to probiotics, says Hake.

Since pounding half a dozen apples at the end of your day to meet your fiber goal isn't appetizing, the best strategy is to spread your servings out across all your meals and snacks for the day, says Gans.

"All of your meals should include at least eight grams of fiber," she says. To hit the 25 grams per day goal, snack on a medium pear or a half an avocado, which have about six grams of fiber each, says Gans.

To ramp up your fiber intake at each meal, start including oatmeal, which has four grams per cup, quinoa (five grams per cup), and barley (eight grams per 1/4 cup) into your menu. To up the ante even further, get friendly with fiber-filled mix-ins like chia seeds (10 grams per ounce), and chickpeas (about nine grams per 1/4 cup). Above all, remember that fiber is your friend.

If you need more ideas of high-fiber foods you can add to your daily diet, there are plenty of other options. Here's a list of foods you can try, according to Hake.

Lentils (7.8 g of fiber per half cup): "Lentils can be a great source of protein for lentil tacos, chili, or stuffed in cooked peppers," she says.

Black beans (7.7 grams of fiber per half cup, cooked): "These make a great base for all kinds of meals and add additional fiber," she says.

It is possible to have too much fiber, especially if you're incorporating supplements into your diet or if you consume in excess of the dietary guideline limit of 25 grams a day. If you've had too much, you'll feel it. "Consuming an excess of the dietary guidelines can cause gas, bloating, discomfort, nausea, and even constipation," says Hake.

Again, the best way to avoid going overboard is to avoid fiber supplements. (Tip: It's also better to get fiber from real foods because it encourages you to eat more nutritious options, which you might not if you rely on suppsnot ideal for weight loss.)

If you're just beginning to monitor and up your fiber intake, Hake suggests increasing gradually to allow your body time to adjust and minimize symptoms. Drinking plenty of water can also help reduce any likelihood of stomach aches from upping your daily fiber.

The bottom line: Fiber is a crucial nutrient for weight loss, and the average woman needs 25 grams per day, which can be spread out across your meals and snacks.

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Fiber Can Be A Game-Changer When It Comes To Weight LossBut You're Probably Not Eating Enough Of It - Yahoo Lifestyle

Lung cancer describes cells that have gone haywire. Reproducing at an uncontrollable speed, the cells form a cancerous tumour. One side effect is weight loss, but how do the two correlate?

Cancer Research UK testifies that "weight loss is common in people with cancer".

Although the weight loss can be associated with a loss of appetite, there are various factors that can lead to this side effect.

For instance, people may experience difficulty swallowing, suffer from malabsorption (not being able to absorb nutrients from food), or feeling and being sick.

According to Cancer Research UK, scientists currently think that cancer causes the immune system to release certain chemicals called cytokines into the blood that causes inflammation.

This is thought to contribute to the loss of fat and muscle in lung cancer patients.

Cachexia is more common in people with lung cancer, and the symptoms include:

Around 60 percent of people with lung cancer suffer from a loss of appetite and significant weight loss by the time they get diagnosed with the condition.

Losing more than five percent of your normal weight without dieting within a year is alarm bells in any doctor's ears.

Although this reduction may not seem significant, at that rate it could become a severe problem. And it's a likely indicator of cancer.

Other symptoms of lung cancer include:

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Lung cancer symptoms: The sign in your weight that could signal the deadly disease - Express

Trying to keep track of all the nutrients your body should be getting can be tough, but protein is an important one. According to research, not getting enough protein is correlated with physical weakness, anemia, lower immunity and more. And if youre on a weight loss journey, protein might just be your best friendhigh protein foods are more satiating, and consuming them regularly can result inan increase in both metabolism and energy.

If youre looking for a way to up your protein intake, one easy strategy is protein powder, which can help with weight loss and is a quick way to get extra nutrients in your diet. But is protein powder actually healthy? Weve got the answer to that and more, including what are the types of protein powder, what are the best protein shakes for weight loss, when should you drink them, and what you should keep in mind when choosing one. Heres what you need to know.

A few popular types of protein powders for weight loss are:

Related: Cake Batter Protein Shake

When youre shopping for protein powders, one of the most glaring differences youll notice between the different types is the distinction between complete and incomplete protein. In short, experts explainthat protein either contains all of the nine essential amino acids that the body needs to get from our diet (complete) or is missing one or more of them (incomplete).

In regards to protein, it really comes down to amino acid composition, explains Tyler Giles, the general manager of Oregon-based HealthWay Nutrition Center. Protein is made up of chains of amino acids and different protein sources will have their own amino acid profile. Protein is often graded by whether it contains all the amino acids that are essential (meaning our bodies cannot manufacture them and we must get them from our diet). Another common focus is a given proteins branched chain amino acid content. Our muscles are [composed] of approximately 40 percent branched-chain amino acids (BCAAs) and proteins rich in BCAA are valued for supporting muscle tissue.

Related: Treat Yourself to 10 Low-Carb, High-Protein Desserts

While your protein intake shouldnt consist of protein powder alone, if you opt for a protein powder thats made up of incomplete protein (like collagen, pea protein, and other common sources of vegan protein powder), its important to make sure you have additional incomplete protein sources during the day in order to get all of the amino acids (the American Society for Nutrition has a helpful chart on complementary sources of protein).

So, should you think of protein shakes as a meal replacement and drink them for breakfast, lunch, and dinner? Experts advise against that, even if your goal is weight loss. Instead, youll probably want to sip on them between meals, or consider replacing one meal with a protein shaketops.

Kait Richardson, a Florida-based nutritionist, emphasizes that the protein powder used in protein shakes are just supplements to add to your diet versus replacing an entire meal or food group. If youre trying to lose weight, you should be considering your diet as a whole versus one single supplement. If you do use a protein shake to replace a meal, you need to be conscious of balancing out nutrients. Giles specifically educates customers on including healthy fibers and fat, which will help stabilize your blood sugar and keep you feeling full.

Related:Keto Fat Bomb Recipes

All too often people are unwittingly consuming a sugary fruit smoothie spiked with protein, which is not ideal for weight loss, Giles adds. Keep the sugar in check and balance what sugar is present with protein, fats and fiber.

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There are numerous options when it comes to the liquid you mix protein powder with. Water is probably the most common and if youre monitoring your calories for weight loss, as water is a zero-calorie option. Other choices include milk, almond milk, soy milk and coconut water. When mixing your protein powder with liquid, using a shaker cup will be the best option. Simply add the recommended number of scoops of protein powder and fill with the amount of liquid instructed on the packaging. Screw on the lid and give it a quick shake; shaker cups help keep the protein powder from clumping and help keep each sip smooth.

Additionally, if you drink smoothies for breakfast or as a way to replenish fuel after a workout, you can put your protein powder into the blender before you mix up the smoothie. It can be helpful to put the powder near the blades so it gets fully mixed with your other ingredients and doesnt cake up on top.

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If youre looking to make it simpler and get some expert guidance, Michael Bires, founder and CEO ofNutritionFaktory.com, shares the top protein shakes he recommends to his customers and team of athletes.

[This protein is] cleanlow in fat, carbohydrates, sugar and calorieseasy to digest and [the] flavors are amazing, he says.

[This] protein is by far the best combination of texture and flavor that Ive found, explains Bires.

I have yet to find a pea protein that tastes great, but NOW Foods seems to offer the best value pea proteinand I do like that they dont have any artificial sweeteners, he says.

[It] tastes very good for a vegan protein, includes no artificial sweeteners, and includes probiotics and digestive enzymes for added benefits and absorption, Bires notes.

Zero carbs, zero sugar and works great for baking and various protein recipes, he says.

You may notice that this list doesnt include any ready-to-drink protein shakes. This is because, according to Bires,they are very unstable as once protein is liquified, it loses much of its usable protein. He adds that these drinks then sit in a warehouse and then a store, and by the time they reach the customer, the majority of usable protein is gone.

Ready to start your protein shake journey yet? We thought so. While youre at it, check out this recipe for creamy chocolate protein nice cream.

Read more from the original source:
Protein Powder For Weight Loss: What To Know, And How To Choose The Right One For You - Parade

By: Lifestyle Desk | New Delhi | Published: April 30, 2020 7:20:13 pm It is advisable that if you are not able to sleep well at night, you can try and catch some shuteye in the afternoon. (Source: Getty/Thinkstock)

Our schedule has almost entirely changed during the lockdown. Working from home, while we are able to save our commute hours, we are also sleeping late, and waking up at odd hours. This has, in a way, affected our health both mental and physical. A recent survey found that while adults are sleeping for longer hours, the quality of sleep has deteriorated.

Most people are also looking for ways and means to stay fit and healthy. Not able to go out, they are trying to keep their weight in check at home. But, science says that the weight of the body also depends on how much rest you give to it. Besides exercising, you need to eat right and clock in at least seven hours of sleep every night.

In lockdown, if your work permits, you can and must enjoy a siesta, after you are done with other chores. If you are thinking it will make you gain more weight, you are not really aware of the benefits. Experts say it can improve your metabolism.

A study published in Archives of Internal Medicine has found that those who are overweight, have approximately 16 minutes of less sleep every day, compared to those who have a regular body weight.

A Harvard Medical School study also found that people generally burn 10 per cent more calories when they sleep in the afternoon, than in the morning. Scientifically speaking, not getting enough sleep can affect the hunger hormone in the body, called ghrelin, which can make you binge-eat. This in turn can make you gain weight. It is, therefore, advisable that if you are not able to sleep well at night, you can try and catch some shuteye in the afternoon, so as to give some respite to your body.

ALSO READ |Rise in drinking alcohol during lockdown may spark health crisis, suggests research

Heres a summary of the benefits of sleeping in the afternoon:

* It makes you more focused and alert* You are able to finish your tasks in a more efficient manner* It can lower your stress* It can make you mentally sharper by allowing the brain to rest a little

Are you now beginning to consider it?after

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Most South Korean actresses and singers are known for their toned bodies. Here are some weight loss tips for you that are not too extreme to follow.

With the South Korean industry becoming more prominent, everybody is familiar with how fit and beautiful Korean celebs look. They have flawless skin and toned bodies, but there is a catch. Some Korean artists follow extreme diet plans which often make them lose weight but can be harmful if not monitored by a professional. While it might seem tempting to get a tiny waist to fit the clothes you always wished to wear. But the thing is you can achieve a healthy weight but with healthy eating and proper exercise.

Keeping that in mind, we are sharing with you some tips from Korean celebs who have toned bodies. These tips are not extreme to follow and can easily be incorporated in your daily routine. Before we look into the tips, keep in mind that your body is very different from these actresses and singers, which is why you should take advice from your doctor before you go for any of the tips.

Park Min-young

You must know her from the dramas Healer, Whats Wrong with Secretary Kim and other popular dramas. She went on a diet for the first time for her show Healer but she still includes healthy eating habits in her routine. She also told a tabloid that she dances to lose weight. Isnt it great to find a fun way to lose weight whats better than dancing?

Bae Suzy

The Uncontrollably Fond actress went under a strict diet, making sure she didnt eat after 6 PM. According to a report by the National Institutes of Health, nighttime eating can have a negative impact on your health.

Jun Ji-hyun

The 38-year-old can still give 20-year-olds a run for their money. She is known for her role in My Love From the Star and My Sassy Girl. Her secret is getting up early at 6 AM to make sure that she exercises, despite her busy schedule. Dedication, right? She also makes sure that her meals include all kinds of nutrients.

Park Bo-ram

The Beautiful singer lost around 30 kg by sticking a healthy diet plan and true to her exercise routine. She divided her meals into 5 small portions which only included lean and healthy foods like chicken breast salad, sweet potatoes, bananas, etc. She also does kickboxing, crossfit and pilates.

Eunji

Apinks member Jung Eun-ji reduced 15 kg before she debuted as a Kpop Idol. She is a food lover but made it her goal to reduce weight. She ate low-calorie foods, did weight-lifting exercises and boxing.

ALSO READ:8 South Korean actors you didnt know who sang their own OSTs

ALSO READ:K Pop star IU suffered from Bulimia; Heres what you need to know about this illness

Lockdown not going so great? We are here for you. Tell us your self isolation stories anonymously here.

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Even though there are no strict rules about what you can eat, board-certified internist Vincent M. Pedre, M.D., says that when it comes to weight loss, intermittent fasting is a "tactic that almost always works when everything else has failed." You don't have to take his word for it, though. There's a lot of science that says so, too.

A 2020 review in Nutrition that compared several weight loss diet strategies reported that people who incorporated intermittent fasting lost an average of 4 to 10% of their body weight over a period of four to 24 weeks.

Another review found that 27 subjects who did intermittent fasting saw 0.8% to 13.0% weight loss from their baseline weight.

While this diet style may result in eating less, it's possible to lose weight with intermittent fasting even without changing your calorie intake. That's because unlike normal calorie restriction, intermittent fasting may also help support hormone balance, like insulin, ghrelin, and leptin, which all play a role in your hunger and metabolism. This hormonal regulation is one of the reasons most of the weight you loseas much as 79%with intermittent fasting is in the form of fat.

Intermittent fasting may also help improve insulin sensitivity, which can decrease inflammation, making you feel less swollen and puffy, and has positive effects on your gut health, which Pedre calls "an often-overlooked but crucial aspect of losing weight and cultivating overall health."

According to a 2017 review in Annual Review of Nutrition, fasting can also help restore a healthy circadian rhythm, which has positive effects on your gut health, your metabolism, and your sleep patterns.

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Here's How Intermittent Fasting Can Help You With Healthy Weight Loss - mindbodygreen.com

Weight loss can be hard, especially with so many confusing diet plans and methods to chose from. An easy method has been revealed to speed up weight loss by burning up to 100 extra calories a day.

Green tea has been drunk for centuries for its health benefits including improving brain function, improving fat burning and including antioxidants.

Medical nutritionist Dr Naomi Beianart told theExpress.co.uk: If youre trying to slim down, green tea could also be your new best friend.

Research has found that green tea in particular may be helpful for supporting metabolism and weight management.

A recent study carried out with 35 obese men and women, found that those who drank green tea daily for two months lost significantly more weight than those who consumed a placebo.

READ MORE:Healthy breakfast ideas that help boost weight loss and keep you fuller for longer

Another study revealed that drinking green tea twice a day can burn up to 100 extra calories a day.

How it works

Green tea is packed with caffeine and a type of flavonoid called catechin, which is an antioxidant.

Research suggests that both of these compounds can speed up metabolism.

Catechin combined with caffeine increases the amount of energy the body uses.

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Speeding up the metabolism will help burn more calories at rest and during activity.

How much to drink

In order to burn more calories, green tea should be consumed around two to three times daily.

When making a green tea, it is suggested to bring the water to boil and then leave it to cool for around 10 minutes.

This is because the boiling water will kill the teas catechin, the chemical which can drive weight loss and other nutrients.

According to Heathline, green tea is one of the healthiest beverages on the planet.

While there is no solid evidence that drinking green tea reduces appetite, many people who have consumed the tea daily have explained that they feel less hungry throughout the day.

Green tea has repeatedly been linked to increased fat during, especially during exercise.

Exercise is also a very important aspect to losing weight and a daily exercise of around one hour is recommended to boost weight loss results.

Dr Beianart added: In fact, green tea may support weight loss in several ways: increasing thermogenesis (calorie burning), increasing fat oxidation (burning of fat for energy), reducing fat absorption, and even reducing appetite!

Along with drinking green tea, there are other ways to boost the metabolism and increase weight loss.

Green tea benefits extend beyond weight loss. It is very healthy to consume for many other reasons too.

Having a healthy breakfast in the morning will help you stay fuller for longer and jump start your metabolism.

According to the NHS, research suggests people who eat breakfast are slimmer because they tend to eat less during the day.

A healthy breakfast contributes to proper immune function, lowers cholesterol, and reduces the risk of heart disease and diabetes. If you skip breakfast, you are more likely to snack more, consuming more calories by consuming less nutritious foods.

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Francis lost 300lbs (Picture: Francis Marcell / SWNS.COM)

Francis Marcell, 38, used to eat 7,000 calories a day.

The mental health professional from South Carolina was about 550lbs at his heaviest and admits to consuming a whole chicken in the car on the way to work.

In 2016, Francis felt too embarrassed to go to his brothers wedding because of his size, which along with a diagnosis of diabetes inspired him to make a change.

Soon he hit the gyms, working out as much as he could, and lost 300lbs.

His routine involved working out twice a day but now under lockdown he is unable to go to the gym.

Francis is adjusting to strange circumstances by swapping gym workouts for circuit training in his garage.

Franciss eating habits have also changed dramatically as he now consumes under 1,600 calories a day.

This is a dramatic change from his prior diet.

Id eat breakfast, lunch, and dinner at fast food restaurants, said Francis.

Id eat fourth and fifth meals there too.

If I ever missed a meal, Id have a huge one later. Sometimes Id pick up a whole cooked chicken and eat it on the way to work.

Francis became morbidly obese and could barely walk.

He added: I would be eating in my car. Id open the day with two chicken biscuits and two hash browns with a frappe from McDonalds.

Maybe three hours later Id have a double cheeseburger.

Id eat every three hours. Id go to the vending machine at work and get candy and sodas throughout the day as well.

Other days, Id go eat a whole pizza pie. It took a lot to gain that weight.

It was missing his brothers wedding due to insecurities around his body that served as a wakeup call.

It hit me hard that I couldnt be at the wedding, says Francis. I hadnt seen some of the relatives there in ten to fifteen years, and I didnt want to go because I was embarrassed.

I had family members call me up and say that they were concerned with me. I had diabetes and knew I had to make a change.

From there, Francis quickly lost close to 100lbs.

I got down to 430lbs in 2018 and then I was stagnant for a while, he said.

About a year later, his commitment took a more concrete shape.

Now I get my meals from this health food restaurant and its all portion controlled. I consume under 1,600 calories a day.

I eat a lot of rice and a lot of meat. I also eat a lot of gluten-free stuff.

About a year ago, I started real hard with the portion control meals and working out.

All I drink now is water and black coffee.

His workout routine is similarly disciplined.

I work out twice a day, but because of coronavirus, weve shut down gyms, Francis explains. Right now I do a lot of pushups and I do step running. I do stomach twists. I have a speed bag and a body bag. I jump rope.

Ive lost 230lbs since 2019. I weigh just under 200 pounds now and Im under a 38-inch waist.

Everyone in my family seems very happy about it. Theyre all really positive about it.

I dont date yet. Im still trying to achieve my goals and put on more muscle and stuff like that.

Do you have a story to share? Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.

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Man who went through weight loss is trying to maintain it in lockdown - Metro.co.uk

Unsplash / Luke Chesser Here's How Many Miles You'd Need to Walk to Lose Weight, and Warning: It Seems Like a Lot

While everyone's body is different, there is a simple formula for kick-starting weight loss: eat less, move more. Still, if you've wondered just how much more you'd need to walk to start shedding pounds, let's dig into the specifics.

The average person walks about 2,000 steps in a mile, which burns roughly 100 calories, according to Courtney Meadows, an NASM-certified personal trainer and fitness coach. "One pound of fat equals 3,500 calories," she told POPSUGAR. So, in order to lose one pound a week - a healthy goal, according to experts - you'd need to burn 500 calories a day. "That means you should aim for about 10,000 steps a day, which is the equivalent of five miles."

If that number seems intimidating, remember that it includes everything you do during the day, like walking around your house or the store.

Variety is key to keeping your body in weight-loss mode, so create a workout plan that will help you switch up your walk each day and avoid hitting a plateau. Courtney suggests adding weights, throwing in lunges, or increasing your distance to take it up a notch.

Video: Why this wont help you lose weight (Provided by Buzz60)

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"You can even play around with intervals, which will maximize cardiorespiratory benefits," Courtney said. Try walking for 30 seconds at a pace at which you would still be able to hold a conversation, and then for the next minute, walk fast enough that you're breathing heavily.

Here's an interval walking workout to try on the treadmill and a 30-minute walking and bodyweight glute routine you can do indoors or outside! Ten-thousand steps a day? You've got this.

Slideshow: Healthy and inexpensive ways you can de-stress at home (Provided by PopSugar)

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Here's How Many Miles You'd Need to Walk to Lose Weight, and Warning: It Seems Like a Lot - msnNOW

With quarantine baking and comfort eating on the rise, and with gyms and fitness studios still mostly closed due to the coronavirus crisis, its no wonder that worries about the so-called "quarantine 15" (think: "freshman 15") are surfacing.

Weight concerns are deeply rooted in our culture, but the truth is, you have a lot to worry about right now, from staying healthy and homeschooling your kids to finances and shopping for groceries. Worrying about gaining a few pounds during a pandemic only adds to your stress. Heres why you should stress less about quarantine weight gain.

Even if you have a solid grocery game plan in place, pictures of empty shelves and reports of hard-to-come-by delivery spots tell a story: You might not be able to get all the fresh, frozen and canned produce or other ingredients you usually buy to create well-balanced meals. This is an unprecedented time and it calls for a lot of compassion and grace. Be proud of yourself that youre doing the best you can.

Dont sweat it if youre not doing hard core HIIT workouts in your living room. The reality is that exercise isnt that helpful when it comes to losing weight. Studies suggest that when you participate in a sweat session, you unknowingly compensate for the extra work by either eating a little more (because youre hungrier) or moving a little less (because your body worked hard enough) throughout the day. Plus, even if you go out for a 30-minute run, the average woman burns about 260 calories not that much more than the typical protein bar that you might snack on afterward. Exercise has far-reaching health benefits, but dont expect exercise alone to nudge the scale much.

If you listen, your body will tell you when its hungry, when its thirsty, when your mind needs some entertainment, when your nerves need calming and when you need sleep. The trouble is that we often ignore these signals. If you open up the lines of communication, you might discover that as your activity levels slow down, so does your appetite, or you might find that an emotional need is driving your hunger, in which case, you might be better served by turning to a non-food alternative.

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In one study, monitoring food intake was linked with an increase in stress levels and cutting calories was linked with an increase in the stress hormone, cortisol. While this may not be true for everyone, its good evidence that worrying about your weight can make you more miserable during an already difficult time.

News of the coronavirus reminds us daily that those who are most vulnerable include people with chronic conditions, like diabetes and heart disease, that are related to diet and lifestyle factors. So while you shouldnt worry about your weight, its still a good idea to live as healthfully as possible. Here are some ways you can do that.

Give up grazing. When youre constantly picking at food, youre undermining your own hunger and fullness cues because youre never allowing yourself to become moderately hungry or comfortably full.

Pay more attention to your hunger and fullness levels. Begin to gauge your hunger. Can you find the zone where you feel somewhat hungry rather than unpleasantly hangry? Or how it feels to be reasonably full rather than uncomfortably so?

Develop skills to deal with emotional hunger. Food can certainly be a source of comfort, and its natural and 100 percent healthy to eat for reasons other than hunger sometimes, but once you learn to listen to what your body is telling you, you can answer the call with what it really needs. For example, when youre tired, go to bed a little earlier and when youre feeling restless, find a change in scenery, whether thats heading to a different room or heading outside.

Try a new recipe. Start to tailor your taste toward nutritious meals by exploring new recipes. Do a recipe search by listing the ingredients you have available into the search field.

Get some movement in your day. You dont have to be drenched in sweat to get the health- and mood-boosting benefits of exercise. And remember, some beats none!

Create helpful routines. Set up your work-from-home station in a room other than the kitchen or bedroom, if possible. Your kitchen is a zone for eating and your bedroom a zone for sleeping, so find another zone for working.

Health & Wellness

Do a social media diet. Studies suggest that spending a lot of time on social media is linked with anxiety and depression and body image concerns. If youre constantly checking your social feeds for likes or if the feeds you follow lead you to feel like you should lose weight or use your quarantine time to get ultra-fit, find the mute or unfollow buttons and use them. That goes for accounts that make offensive COVID-weight gain jokes, too.

Learn to appreciate your body. Your health isnt just about the nutritious foods youre eating or the ways that youre staying active its also about how you talk to and about yourself. To tap into more appreciation, try positive affirmations. Studies suggest this practice may help boost your self-esteem and enable you to buffer stress better.

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Worried about 'quarantine 15'? Now's not the time to stress about the scale - Yahoo Lifestyle