HOW TO LOSE WEIGHT WITHOUT DIETING?

HOW TO LOSE WEIGHT WITHOUT DIETING?

For instance, following a strict diet could be quite stressful and difficult. The good news is that you can actually lose weight without dieting and here are a few ways to do that:

  1. Reduce your portions. Reduce the quantity of food you eat at each mealtime. Be intentional about this and you would notice weight loss with as little as a 20% reduction in your portion size. You can also use smaller-sized plates because they make small food appear plenty when you eat.
  2. Be in charge of your environment. Take extra care when stocking your kitchen; stock healthy foods and cut down on the calories. Also, ensure you avoid every form of temptation including fast foods.
  3. Take more steps. Try as much as possible to take about 10,000 steps a day and increase your level of physical activity. You could download an App that helps count the number of steps you take in a day.
  4. Make smart food substitutions. Go for lighter food alternatives such as low-fat products, use low-calories items instead of the heavier ones. For instance, use mustard instead of mayo, skim milk rather than cream, and so on.
  5. Never skip the protein. Ensure you have enough protein with every meal so as to ensure you feel full for a longer time. This also reduces the tendency to indulge in your food urges and ensures you only eat when you absolutely need to. Go for things like peanut butter, lean meats, beans, nuts, and eggs.

These tips when combined with appropriate and regular exercise routine, will help you lose weight and maintain a healthy lifestyle.

CAN YOU LOSE WEIGHT WITHOUT DIETING?

CAN YOU LOSE WEIGHT WITHOUT DIETING?

 

  1. Never skip breakfast. Eating a nutritious breakfast ensures that you do not eat more than you need during the day. It helps to keep your body supplied with the right amount of calories it needs throughout the day.
  2. Drink your calories with wisdom. Instead of grabbing a soda when next you get thirsty, grab a bottle of water to quench your thirst. You could also drink water with small amounts of fruit juice or skimmed milk. Also, cut down on the amount of alcohol you consume as this increases your calorie count rapidly.
  3. Keep your kitchen closed at night. This helps to control your urge to indulge in late night-snacking and encourages a healthy eating habit. In addition, you should brush your teeth when you have the last meal of the day so as to reduce the likelihood of you drinking or eating any other thing.
  4. Go for gold with grains. Whole grains are filling and in addition, they contain healthy amounts of fiber which you need to maintain a good health and also helps reduce the amount of food you eat at a go. Foods of choice would be brown rice, whole-wheat pasta and bread, and bran flakes.
  5. Fruits and Vegies for the win. These are low-calorie foods but they are also very filling which means that they help ensure that you don’t have any space left for all the other unhealthy items like meat. Fruits and vegetables are also rich in vitamins, phytonutirents, fiber and minerals.

Try this tips in addition to your exercise routine and watch the amazing changes in your body. Good luck!

What does eating too little do to your body’s metabolism?

What does eating too little do to your body’s metabolism?

Are you also wondering if crash dieting may be playing a role in your poor weight loss results? Are you actually causing serious damage to your metabolism?

The truth is that crash dieting may actually make it difficult for you to keep up with your weight loss goals. But how?

Your brain plays a vital role in the regulation of your body weight, and all the metabolic processes in your body have dedicated centers in the brain. So, whatever you do invariably affects how the brain is going to perform its function.

How does this work?

Your brain needs to maintain an energy balance in your body. Therefore, whatever amount of calories you take in, your body is conditioned to try to strike a balance; in simple terms, “energy in, energy out”. This ensures that there is no build up of calories in your body.

It is expected that when you eat little, you should lose weight because you have a lesser amount of calories in your body.

However, the brain’s complex metabolic regulation system does not quite follow this simplistic line of thinking. It is influenced by the following factors:

  • Physical Activity: Amount of calories burnt with purposeful physical exercise
  • Resting Metabolic Rate: Amount of calories burnt wihtout physical exertion.
  • Non-exercise Activity Thermogenesis: Amount of calories burnt by usual physical activity
  • Thermal Effect of Eating: Amount of calories burnt by eating and digesting food

These factors affect your body metabolism in very specific ways.

So, it is no longer enough to just decide to eat little portions of food or crash diet, you have to understand your body’s energy balance and work with a professional to find the weight loss strategy that suits you best.

Are you getting enough sleep or too much?

Are you getting enough sleep or too much?

It also affects concentration, can be a mood determinant of sorts and also affects your weight in some ways.

So how much sleep do you really need?

Experts recommend about 7-9 hours of sleep but a study by the Center for Disease Control reports that about 35% of adults in the United States are not getting theirs.

Research also suggests that getting more than 9 hours of sleep can predispose a person to certain conditions like anxiety, depression, and even heart disease. This suggests that there is a need to strike a balance to ensure that you don’t get too much of something so good.

Are you getting enough hours or maybe a little too much?

Some experts are of the opinion that it isn’t really possible to get “too much” sleep based on the fact that people have different body systems and they require different amounts of sleep depending on the amount of energy they burn in a day and how tired they feel. Some persons also believe that getting a few extra hours of sleep helped improve cognition and concentration and also improved athletic performance in some instances.

On the other hand, sleeping for too long would affect the number of productive hours you have each day and would also have an effect on your overall performance. It is quite logical, actually especially with respect to people who are on a daily exercise routine for weight loss programs and possibly people who require specific hours of practice such as athletes.

In conclusion, it is safe to say that there isn’t any laid down rule that states that sleeping for more than 7 hours is bad for you. However, it is important that you have a sleep regimen that allows you carry out your daily activities and also helps you achieve your goals.

Different types of nursing students

Different types of nursing students

1. The Narrator

When it comes to sharing personal experiences, they are the storytellers, who always have something to say and they never hold back. They will share stories about their own lives and that of everyone they have met just to buttress the point they’re making.

2. The Inquisitive one

This is the person who always has a question to ask, and they never stop. We all have one or more of this category of people in our classes and when they signify that they have a question, the rest of the class just knows what’s coming.

Sometimes, you may groan because they ask questions that elongate the lecture time, and no, it does not matter if it is a boring lecture or not.

3. The Worrier

It would be a gross understatement to say there are few things to worry about in Nursing school; there are myriads of things! This category of students would launch into a litany, highlighting all the things they are worried about and why at the slightest opportunity.

It does not matter if they are getting good grades, they will still worry about acing a particular paper. You would expect to hear things like “why did I score 97% in that test? OMG! I’m going to fail”.

4. Perpertual “sleepers”

These ones make you wonder if they ever sleep; they always fall asleep during lectures or they spend most of the time yawning. Some have to resort to caffeine in order to even stay awake for a while.

5. The one who thinks they have symptoms similar to every condition they’re taught

This particular set of students are somehow similar to the worriers. However, their own brand of worrying is restricted to thinking that they have every disease or condition that the professor introduces to the class.

Do not be surprised if you find them making a list of all the symptoms they believe they have and comparing it with what was said in class.

5 indispensable features of an excellent nurse

5 indispensable features of an excellent nurse

1. Excellent communication skills

This includes both verbal and non-verbal communication skills which form the bedrock of a nurse’s interactions when carrying out their duties.

A good nurse needs to be able to communicate effectively with patients, resolve problems, and also contribute to the functioning of the health care team.

2. Compassion and Empathy

In order to provide care and comfort to patients, a nurse must understand what the patients are going through and should be able to empathize. It is expected that a nurse will be able to improve a patient’s experience by showing empathy and helping them in every way possible.

Nurses have a lot of contact with patients and sometimes, they are all that stands between a patient and a terrible hospital experience.

3. Good emotional Health

More often than not, nurses have to provide emotional support for their patients and their families without allowing any of the situations get personal.

There will be sad and traumatic moments that would be very demanding and would take a toll on any individual if not properly handled. It could lead to depression in nurses or even affect their jobs. It is therefore necessary that nurses are in a state of great emotional and mental health so that they can deliver care and also be able to take care of themselves.

4. Great observation skills and a good eye for details

It goes without saying that every step of the healthcare delivery process requires careful attention to details in order to avoid making mistakes. A good nurse is able to make quick observations and can easily spot any detail that is out of place.

5. Ability to assume responsibility

A good nurse understands that their job would require them to work long hours, weekends, and even overtime; and as such they must be responsible individuals who are also reliable.

This means that they accept their job and its demands wholeheartedly and would prioritize their engagements to accommodate the special requirements of the profession.

You Might Be A Nurse If You Do These 10 Things

You Might Be A Nurse If You Do These 10 Things

In addition to this, we have compiled a list of 10 other signs that may just show that you are truly a nurse in heart and in deed.

1. Nothing is disgusting to you anymore about human fluids.

Yes! You have seen it all and survived. Next!!

2. You can easily switch into the caring and assertive persona at any time

Read as “nurse-mode”. Your nursing instincts kick in unexpectedly and you can take charge of any situation.

3. You can actually decode a Doctor’s scribbling

Doctors have terrible handwritings (maybe not all) but you can understand and interpret them correctly.

4. Comfort over Style, especially with respect to shoes.

Who wants to stand on their feet for over 12 hours in heels? No, please. Crocs are amazing!

5. Everyone you know has heard you talk about Nursing more times than you have talked anything else.

Yes, it’s the passion finding its way into every conversation.

6. You take hand-washing seriously.

You do know about germs and their sneaky ways, and of course you know the easiest way to avoid them.

7. Work shoes are work shoes.

And they are never used within your home because you know they might have picked up germs.

8. You hear “Phantom Call Bells”

Ever heard the phrase “don’t take your work home with you?” It hardly applies because somehow you still hear call bells and at odd times too.

9. You rarely have a weekend off

That’s a nice way of saying weekends are pretty non-existent for you. From Friday through Saturday, you could be on call.

10. Caffeine is king

Simply put, what is life without coffee?

Different types of nursing students

Different types of nursing students

1. The Narrator

When it comes to sharing personal experiences, they are the storytellers, who always have something to say and they never hold back.

They will share stories about their own lives and that of everyone they have met just to buttress the point they’re making.

2. The Inquisitive one

This is the person who always has a question to ask, and they never stop. We all have one or more of this category of people in our classes and when they signify that they have a question, the rest of the class just knows what’s coming.

Sometimes, you may groan because they ask questions that elongate the lecture time, and no, it does not matter if it is a boring lecture or not.

3. The Worrier

It would be a gross understatement to say there are few things to worry about in Nursing school; there are myriads of things! This category of students would launch into a litany, highlighting all the things they are worried about and why at the slightest opportunity.

It does not matter if they are getting good grades, they will still worry about acing a particular paper. You would expect to hear things like “why did I score 97% in that test? OMG! I’m going to fail”.

4. Perpertual “sleepers”

These ones make you wonder if they ever sleep; they always fall asleep during lectures or they spend most of the time yawning. Some have to resort to caffeine in order to even stay awake for a while.

5. The one who thinks they have symptoms similar to every condition they’re taught

This particular set of students are somehow similar to the worriers. However, their own brand of worrying is restricted to thinking that they have every disease or condition that the professor introduces to the class.

Do not be surprised if you find them making a list of all the symptoms they believe they have and comparing it with what was said in class.

Our Nurses, Our Heroes: How nurses bring the silver lining to the lives of patients

Nurses are expected to be professional, empathic and compassionate when dealing with patients.

However, many are known to go above and beyond the call of duty when providing care to their patients.
Here are some examples of those times that nurses went beyond and restored our faith in humanity.

Surprise special day celebrations

Nurses have been known to surprise their patients on their birthdays and even valentine’s day. For instance, nurses help to plan hospital dates in special circumstances when the patient would not be discharged in time to celebrate with their significant other. This goes a long way in making patients feel loved. This is not a “duty” but nurses do it just to show they care for their patients.

Creating an air of normalcy

It is important that patients be made to feel like they still have some control over their lives, and that they can still do some of the things they would do if they were not in the hospital.

For instance, nurses have been known to mark traditional and cultural days with their patients and also to random news about some things going on outside the hospital that they might be interested in.

Creating a spark of energy

There are times when patients seem to have lost all the will to keep trying and they just need a little push to keep on moving.

Nurses are usually able to tell and they take some steps to ensure their patients find the will to live again. For instance, there are children in pediatric wards who need to do their exercises regularly but who just feel sad and would prefer to stay in bed.

Nurses can come to the rescue by providing an interesting and fun way for the child to exercise while disguising it as play.

Nurses are heroes in so many other ways and they contribute to giving their patients a new lease on life and making the healing process easier.

How to Manage Stress as A Travel Nurse

How to Manage Stress as A Travel Nurse

According to the American Psychological Association (APA) 43% of men and 51% of women in the United States are prone to showing the signs of exposure to chronic stress.

There are a lot of expectations to be met and everyone expects you to rise to the occasion all the time. How do you handle all of these demands without being stressed out?

Here are three simple ways through which you can manage your work-associated stress:

  1. Work with a schedule

You may have a very predictable work routine which will make it easy for you to schedule activities in such a way as to maximize your time. You can have regular sleeping hours, time for exercise, reading, cooking, and so on. Establishing a balance between your work and life provides a very effective way to manage stress and you can achieve this just by taking advantage of your work routine.

  1. Cultivate the spirit of adventure.

Whenever work takes you to a new place, seize the opportunity to explore and learn new things. You should make use of your off-days; and with a good schedule and a thorough knowledge of the area, you will find the things you love to do and you should have a great time.

  1. Bond, Mix and Socialize

It goes without saying that being around the right kind of people can be a great way to relieve stress. Take some time out to do things with people; attend dinners, go to concerts, make new friends.

In order to avoid being over-stressed as a travel nurse, you have to be proactive and deliberate always.

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