Emotional Eating in the United States: Causes, Impact, and Solutions

 Food is more than just fuel for the body—it is deeply tied to emotions, culture, and memories. In the United States, where stress levels are high and food choices are abundant, many people struggle with emotional eating. Emotional eating refers to consuming food not because of physical hunger, but to cope with feelings such as stress, sadness, loneliness, or even boredom.

According to the American Psychological Association (APA), nearly 38% of U.S. adults report overeating or eating unhealthy foods because of stress, and a majority say this happens at least once a week. With obesity rates climbing and mental health issues becoming more common, emotional eating has become a serious public health concern.

This article explores the causes, cultural context, psychological triggers, consequences, and potential solutions to emotional eating in the United States.

What is Emotional Eating?

Emotional eating occurs when a person uses food as a way to suppress or soothe negative emotions. Instead of eating when hungry, people eat in response to feelings.

• Physical hunger develops gradually, can be satisfied with different foods, and leaves you feeling full.
• Emotional hunger comes suddenly, craves specific comfort foods (like pizza, ice cream, or chips), and often leads to guilt after eating.

In the U.S., emotional eating is often triggered by stress, societal pressures, and the easy availability of processed and fast foods.

Causes of Emotional Eating in the United States

1. Stress and Anxiety

The U.S. workforce is one of the busiest in the world. Long work hours, financial worries, and rising living costs create chronic stress. Stress releases cortisol, a hormone that increases appetite and cravings for high-fat, high-sugar foods.

2. Cultural Relationship with Food

In American culture, food is central to celebrations and comfort. From Thanksgiving dinners to fast food runs after a bad day, food is strongly tied to emotions. “Comfort food” such as mac and cheese, burgers, or fried chicken is often used to cope with sadness or stress.

3. Marketing and Food Industry

The U.S. food industry spends billions on advertising junk food, sugary drinks, and snacks. Ads often portray food as a solution to stress or loneliness—encouraging emotional eating behaviors.

4. Childhood Conditioning

Many Americans grow up hearing phrases like:

• “Don’t cry, here’s a cookie.”
• “Finish your plate, then you’ll get dessert.”

This creates a psychological link between emotions and food from a young age.

5. Loneliness and Isolation

The U.S. faces a loneliness epidemic. Surveys show nearly 1 in 3 adults often feel lonely. Emotional eaters frequently use food to fill the void of social disconnection.

6. Depression and Mental Health Issues

People with depression or anxiety often eat more (or sometimes less) than usual. Food becomes a temporary coping mechanism, especially high-sugar items that boost serotonin temporarily.

The Psychology Behind Emotional Eating

Emotional eating is not about weak willpower—it’s about how the brain responds to emotions and food.

• Dopamine Reward System: High-sugar and high-fat foods trigger dopamine release, the brain’s "feel-good" chemical.
• Coping Mechanism: Food becomes a distraction from painful emotions.
• Habit Loop: Over time, the brain links negative emotions with eating, creating a repetitive cycle that’s hard to break.

Emotional Eating Trends in the U.S.

Statistics:

• 38% of adults report overeating when stressed.
• Women are more likely than men to engage in emotional eating.
• Teenagers and college students show high rates due to academic pressure and social anxiety.
• During the COVID-19 pandemic, emotional eating rates spiked due to isolation, job loss, and uncertainty.

Popular Comfort Foods in the U.S.:

• Ice cream
• Pizza
• French fries
• Chocolate
• Fried chicken
• Mac and cheese

These foods are high in calories, sugar, and fat, providing instant gratification but long-term health risks.

Consequences of Emotional Eating

1. Physical Health Risks

• Obesity: Overeating calorie-dense foods leads to weight gain.
• Heart disease & diabetes: High sugar and fat intake increases risk.
• Poor digestion: Stress combined with overeating causes stomach issues.

2. Mental Health Impact

• Feelings of shame, guilt, and regret after binge eating.
• Increased risk of depression and anxiety.
• Low self-esteem due to weight gain or lack of control.

3. Social Impact

• Avoiding social situations out of embarrassment.
• Strained relationships due to secretive eating habits.

Emotional Eating vs. Eating Disorders

Emotional eating is not always classified as an eating disorder, but it can lead to serious conditions like:

• Binge Eating Disorder (BED) – uncontrolled overeating episodes at least once a week for three months.
• Bulimia Nervosa – cycles of binge eating followed by purging.

The U.S. National Eating Disorders Association (NEDA) reports that 30 million Americans will experience an eating disorder in their lifetime, with emotional eating often being the first step.

How to Recognize Emotional Eating

You may be an emotional eater if:

• You eat when you’re stressed, bored, or lonely.
• You crave specific comfort foods rather than general hunger.
• You eat mindlessly (like finishing a whole bag of chips without noticing).
• You feel guilty after eating.

Coping Strategies and Solutions

1. Mindful Eating

• Pay attention to hunger cues.
• Eat slowly and enjoy each bite.
• Avoid distractions like TV or smartphones while eating.

2. Stress Management

• Practice meditation, yoga, or deep breathing.
• Engage in physical activities like walking, jogging, or dancing.
• Develop non-food coping strategies like journaling or art.

3. Healthy Food Swaps

• Replace ice cream with frozen yogurt or fruit.
• Snack on nuts instead of chips.
• Drink herbal tea instead of sugary sodas.

4. Therapy and Counseling

Cognitive-behavioral therapy (CBT) helps individuals identify triggers and replace emotional eating with healthier coping mechanisms.

5. Support Groups

Programs like Overeaters Anonymous and online forums provide emotional support.

6. Building Social Connections

Strengthening friendships and family relationships reduces loneliness and helps prevent turning to food for comfort.

The Role of Healthcare and Policy in the U.S.

• Healthcare providers should screen for emotional eating and provide counseling.
• Schools should educate children about healthy coping skills.
• Workplaces can encourage wellness programs that focus on stress management.
• Policy changes could regulate junk food advertising targeted at children.

Emotional eating in the United States is a growing concern tied to stress, loneliness, and cultural habits around food. While occasional comfort eating is normal, frequent emotional eating can harm both physical and mental health.

The good news is, with mindfulness, therapy, healthy lifestyle changes, and social support, individuals can break free from emotional eating patterns. Tackling the issue at both a personal and societal level is essential to improving the health and well-being of Americans.

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नब्ज देखकर मरीज की सम्पूर्ण बीमारी व तकलीफ कैसे बताते हैं व उनका इलाज करने वाले अच्छे वैद्य कौन हैं?

मैं एक वैध हू ओर अपने गुरु से सिखा है ओर आज भी वो ओर ना ही मैं कोई फीस नही लेते हैं हा दवा उनको ही मगवानी पडती है क्योकी मैं इतना संपन नही हू बस किसी की भलाई करना अच्छा लगता है ओर एक सँकल्प है अच्छे वैधो को बचाने का

ओर हाथ की नब्ज देखकर ही ईलाज कर्ता हू हा साथ मे कुछ चीजे मरीज से पूछनी भी पड़ति है जैसे पेट आँखो भुख की इस्थ्ती क्योकी कभी-कभी एक हाथ की नब्ज कुछ ओर बताती ह

ओर दुसरे की कुछ ओर बताती हैं

कभी कभी किसी की ज्यादा कमजोरी की वजह से नाडी दुर्बल हो जाती हैं 

नब्ज सुबह खाली पेट ही देखी जाती है क्योकी

सुबह नब्ज शांत होती हैं ओर सही पता चल जाता है

हमारा शरीर वात पित ओर कफ

तीन दोष के ऊपर टिका हुआ है

इनके दूषित होने से ही हमारे शरीर का बैलैस बिगड़ता ह ओर शरीर बिमार होता हैं

वात मतलब वायू शरीर का स्तम्ब है शरीर की सारी गतिया वात के अधीन है

पित खाना पचने मे मदद कर्ता है

ओर कफ खाना से रस सोखने मे

दोषो की कुपित होने से कोनसा रोग होता हैं ये हमे पता होता ह अत हम सिर्फ दोष को सही करते हैं दुस्य अपने आप सही हो जाता है

आजकल हर कोई देशी नुस्के ओर दादी मा के नुस्के बताकर अपना इलाज कर रहा है

कुछ ऐसे बिमारी भी होती हैं जिनके बारे मे पता चल जाता हैं की इसमे किस दोष की विक्रति है

इसी आयुर्वेदीक पदति के दारा सबको बताने के लिये मैने यूट्यूब चेनल शुरु किया हैं जिसमे मैं नॉर्मल जानकारी आयुर्वेदीक दवा ओर बिमारी की देता रहता हू

आप चाहो तो जुड सकते हौ

ओर वीडियो देखने पर लगेगा की आयुर्वेध क्या है

लोग आजकल यूट्यूब पर लोग इलायची ओर लहसुन से ईलाज बता रहे हैं ये गलत है

ये सिर्फ एक डाईट हो सकती हैं किसी बिमारी का ईलाज नही

अत ऐसे किसी भी चीज से बचो

ओर किसी भी समस्या के लिए सलाह लाए सकते है

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लीवर को दुरुस्त करने के उपाय क्या है ?

 लिवर मानव शरीर का सबसे महत्वपूर्ण अंग होता है। अगर आप कहते हैं कि लिवर पर पूरा मानव शरीर टिका है तो कोई अतिश्योक्ति नहीं होगी। जिन लोगों का पाचन तंत्र खराब होता है उसमें करीब 80 फीसद रोल लिवर का होता है। लिवर के मुख्य कार्यों में भोजन चयापचय, ऊर्जा भंडारण, विषाक्त पदार्थों को बाहर निकलना, डिटॉक्सीफिकेशन, प्रतिरक्षा प्रणाली का समर्थन और रसायनों का उत्‍पादन आदि शामिल हैं। आजकल की भागदौड़ भरा लाइफस्टाइल और हेल्दी खानपान से दूरी खराब लिवर की सबसे बड़ी वजह हो गई है। वहीं, हद से ज्यादा सिगरेट, बीड़ी और शराब का सेवन भी लिवर का दुश्मन होता है। इस बात की गांठ बांध लें कि अगर इंसान का लिवर एक बार खराब हो जाए तो उसका जीना भी लगभग नामुमकिन हो जाता है। आज हम आपको अंग्रेजी दवाओं के बजाय लिवर को दुरुस्त रखने के लिए कुछ घरेलू उपाय बता रहे हैं। इनके प्रयोग से आप अपने लिवर को कुछ ही दिनों में हेल्दी बना सकते हैं।

जैतून का तेल

जैतून का तेल लिवर के लिए सबसे अच्छा विकल्प है। नाश्‍ते में या फिर किसी भी तरह से जैतून का सेवन करना चाहिए। अगर आप जैतून के तेल का सेवन नहीं कर पाते हैं तो आपको सिगरेट, शराब और तंबाकू के अलावा बेकार खानपान से दूर रहना होगा। ये आपकी सेहत बिगाड़ने के साथ ही लिवर के भी दुश्मन हैं।

असरदार हल्दी के गुण

हल्दी के नियमित सेवन से लिवर की सभी समस्याओं से छुटकारा पाया जा सकता है। लिवर एंटीसेप्टिक गुण और एंटीऑक्सीडेंट का सबसे अच्छा स्त्रोत है। हल्दी की रोगनिरोधन क्षमता हैपेटाइटिस बी व सी का कारण बनने वाले वायरस को बढ़ने से रोकती है। दूध में हल्दी मिलाकर पीने से लिवर दुरुस्त रहता है।

अमृत है आंवला

विटामिन सी का सबसे अच्छा स्त्रोत अगर कुछ है तो वो आंवला ही है। यह आंखों, बालों और त्वचा के लिए फायदेमंद होने के साथ ही लिवर के लिए भी बहुत अच्छा होता है। कई शोध में भी यह साबित हो चुका है कि आंवले में लिवर को सुरक्षित रखने वाले सभी तत्व मौजूद होते हैं।

ग्रीन टी करेगी जादू

दूध और अदरक वाली चाय के शौकीन ये बात जान लें कि अगर आप अपने लिवर को स्वस्थ रखना चाहते हैं तो दूध वाली चाय की जगह ग्रीन का सेवन करना शुरू कर दें। ग्रीन टी में भरपूर मात्रा में एंटी-आक्सीडेंट होते हैं जो सभी विषैले तत्वों को खत्म करते हैं। रोजाना सुबह उठकर 1 कप ग्रीन टी पीनी चाहिए।

वरदान है करेला

करेला भले ही टेस्ट में कड़वा होता है लेकिन करेले का स्वाद भले ही कड़वा हो लेकिन यह लिवर के लिहाज से बहुत गुणकारी होता है। रोजाना 1 ग्लास करेले का जूस पीने से लिवर स्वस्थ रहता है। साथ ही यह फैटी लिवर की परेशानी को भी खत्म करती है।

साबुत अनाज के फायदे

साबुत अनाज फाइबर और दूसरे पौष्टिक तत्‍वों से भरपूर है, यह आसानी से पच भी जाता है। फैटी एसिड की यह औषधि लीवर के नुकसानदायक टॉक्सिन को तोड़ती है। अच्छे परिणाम के लिए आपको प्रोसेस्ड ग्रेन के बजाय होल ग्रेन और इसके उत्पाद का सेवन करना चाहिए।

रसीला टमाटर

अगर आप फैटी लीवर की समस्‍या से ग्रस्त हैं तो कच्चा टमाटर खाना आपके लिए बहुत फायदेमंद होगा। यह आसानी से उपलब्ध हो जाता है और अच्छे परिणाम के लिए आपको इसका नियमित सेवन करना चाहिए।

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"Best Vegetables for Maximum Nutrition and Health Benefits"

 Here are 3 of the best vegetables to eat daily for a healthy lifestyle:

1. Broccoli: Broccoli is a vegetable with very high nutritional value that contains almost all of the nutrients needed by our body to survive and is known as the "King of Vegetables".

Broccoli is rich in isothiocyanide and vitamin C. Isothiocyanide and vitamin C are strong antioxidants that can scavenge free radicals in the body, which can ensure our health and delay the aging process.

2. White radish: White radish is rich in vitamin C and trace element zinc, which helps strengthen the body's immune function and improve disease resistance.

White radish contains lignin, which can increase the vitality of macrophages and swallow cancer cells. In addition, white radish contains a variety of enzymes, which can decompose carcinogenic nitrite and have anti-cancer effects.

3. Chinese cabbage: Chinese cabbage is rich in vitamins and riboflavin. Its vitamin c and riboflavin are 5 times and 4 times higher than apples and pears respectively.

Chinese cabbage also contains multiple vitamins, protein, fat, calcium, phosphorus and other minerals as well as a lot of crude fiber, which is a very healthy vegetable.

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"The Most Enjoyable Way to Lose Weight – No Pressure, Just Progress"

 

Drinking instead of eating.

In the 17th century, medieval monks in Bavaria received strict instructions not to eat solid foods during Lent.

Then they had an idea.

Instead of just drinking water, the monks decided to create an extremely potent batch of beer full of carbohydrates and nutrients.

They then named the drink Sankt-Vater-Bier, which translates as "Holy Father's beer."

In 2011, a journalist named J. Wilson contacted a local brewery to recreate this beer.

He drank it for 46 days during Lent and did not eat any solid food.

His diet consisted of drinking four glasses of beer a day on weekdays and five glasses of beer a day on weekends.

Wilson said he was quite hungry in the early days of his experiment, but his body quickly learned to adapt.

"My body ... I shifted gears, replaced hunger with focus, and found myself in a tunnel of clarity like I had never experienced before."

In the end, Wilson lost 25 pounds.

That's not such a bad idea. In medieval times, beer was considered food.

And some doctors still racommend it for weakened people, for example of in Chemotherapia.

But it has to be fresh and genuine.

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"Is Papaya Good for You? Top Health Benefits Explained"

 

1. Boosting digestion: Papaya contains papain, an enzyme that helps to break down proteins and improve digestion.
2. Improving heart health: Papaya is a good source of antioxidants, fiber, and potassium, which can help lower the risk of heart disease.
3. Boosting immunity: Papaya is rich in Vitamin C, which helps to boost the immune system and fight off infections.
4. Supporting skin health: Papaya is also a good source of Vitamin A, which is important for skin health and can help to reduce the appearance of fine lines and wrinkles.
5. Reducing inflammation: Papaya has anti-inflammatory properties that can help to reduce inflammation in the body, particularly in the joints.
6. Maintaining eye health: Papaya is a good source of Vitamin A, which is important for maintaining good vision and protecting against age-related eye diseases.
7. Supporting bone health: Papaya is also a good source of calcium, which is important for strong bones and can help to prevent osteoporosis.
8. Regulating menstrual cycles: Papaya has been traditionally used to regulate menstrual cycles and relieve menstrual cramps.
9. Promoting weight loss: Papaya is a low-calorie food that is high in fiber, making it an excellent option for those who are trying to lose weight.
10. Preventing certain cancers: Papaya contains phytochemicals and antioxidants that may help to prevent certain types of cancer, including breast, lung, and prostate cancer.

It's important to note that while papaya can be a nutritious and healthy addition to a balanced diet, eating large amounts may cause mild side effects, such as bloating or digestive discomfort, in some people. It's always a good idea to talk to your doctor before adding any new food to your diet, especially if you have any health conditions or are taking any medications.

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Best Diet to Reduce Belly Fat Fast: What to Eat and Avoid

 If we want to reduce belly fat, here are some best foods that will help gradually burn your belly fat. They contain important nutrients that discourage storage of excess fat in the body. Regular consumption of these foods will help you stay full for a longer duration leading to a reduction of fat in your belly region.

1.Dry fruits 
Dry fruits are killer belly fat food you should be include in your diet plan. Dry fruits are rich in monounsaturated fats and several useful phytonutrients that promote a loss of belly fat. Multiple studies suggest that regular consumption of peanuts help increase satiety and encourage consumption of fewer calories resulting in loss of belly fat.

2.Eggs
Whether boiled, poached, scrambled, or fried, eggs are great weight loss foods. They’re high in protein that keeps you fuller for an extended and additionally contain vitamin D which is shown to assist in loose belly fat. Eggs have nine amino acids that humans want and research has found that amino acids help boost energy metabolism serving you burn calories quicker before they are turned and kept as fat.

3.Oatmeal
Whole Grains like Oats and rice aid in burning your belly fat fast thanks to their high fiber content, which helps with early satiety and eating less per day. However, oats don’t seem to be just great weight loss foods, they’re fantastic for your overall health as they lower your blood cholesterol levels, boost the system, and regulate your glucose levels.

4.Green Tea
Green Tea help burn belly fat fast thanks to the presence of catechism, which has long been praised for its potential fat and weight loss benefits. Moreover, consuming a beverage containing tea leaves may enhance exercise-induced loss of abdominal fat and improve triglyceride level.

5.Green Fruits
Green fruits like Kiwi and Green apple helps to reduce belly fat. Kiwifruit is very good for weight loss, heart health, high blood pressure, asthma, hair, and skin. Kiwifruit, also known as kiwi or Chinese gooseberry, has many health benefits including promoting weight loss and controlling high blood pressure. Kiwifruit is loaded with vitamins C and K, fiber, folate, and potassium, high in antioxidants, and low in calories making it a perfect weight loss diet. Kiwis are an excellent source of fiber that can fill you up without a lot of calories and keep your bowel movements regular.
Apples can be a good option to get rid of belly fats, as it contains an ursolic acid compound that increases good fats like brown fat and muscle mass boosts metabolism, and helps decrease diet-induced obesity.

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Best Foods for a Healthy Lifestyle: What to Eat and Why

 1. Water - Not only are we made up of 60% water but water helps keep normal tempreture, protests the spinal cord and other tissue, lubricates joints and gets rid of unnessesary waste through sweating and elimination.

2. Dark Green Vegetables - Eat these at least 3 to 4 times per week. Cruciferous vegetables such as brocoli, kale, brussel sprouts, garden greens and bok choy provide the body with Folate, Vitamin K, Vitamin A, Vitamin C as well as reduce inflammation and risk of developing cancer.

3. Whole Grains - Eat these at least two times a day. Foods such as rye, whole wheat, quinoa, oatmeal, barley or multigrains are a good soure of fibre, lower risk of heart disease and diabetes. They also make you feel full quicker so it’s easier to maintain bodyweight.

4. Legumes - These are low in fat and contain potassium, iron, magnesium and zero cholesterol. Try eat a bean-based meal at least once a week. These can be made into soups, stews, casseroles, salads or even dips.

5. Fish - Two to three portions of fish a week is recommended. Fish such as salmon, herring, bluefish, sardines, tuna or trout are great options. Fish is not only a low fat protein but is rich in omega 3 fatty acids, vitamins D and B2, calcium, iron,zinc,magnesium, potassium.

6. Berries - Fruit is essential in your diet everyday. Raspberries, blackberries,blueberries and strawberries all have great antioxidant properties, disease-fighting nutrients and, are amoung the top sources of vitamins and minerals.

7. Winter Squash - Pigmented dark orange and green colored vegetables such as butternut, acorn squash, sweet potato and cantaloupe provide high levels of alpha-carotene and beta-carotene which convert to a nutitious source of Vitamin A,C and Fiber. They reduce respiratory diseases, cancer, diabetes and arthritis.

8. Soy - A daily amount of 25g of soy is recommended as part of a low fat diet to help reduce cholesterol levels. Foods such as tofu, edamame beans, soy milk and texturized vegetable protein.

9. Flaxseed, Nuts and Seeds - 1/4 cup of nuts or 1 to 2 tablespoons of ground flaxseed should be included in your daily diet. Nuts are high in unsaturated fats, vitamins, minerals and fibre while flaxseed and almonds lower risk of heart disease and aid weightloss.

10. Organic Yogurt - Eat calcium-rich foods such as non-fat or low fat diary products at least 3 times a day. Calcium builds strong bones and ensures your heart, muscles and nerves function properly. Low fat skim milk, yogurt and cottage cheese are an excellent source of protein, provide several minerals, b vitamins, riboflavin and niacin.

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Blood Sugar Reduction: How I Dropped from 104 to 70 Naturally

 Mistake #1: You think minimal weight loss isn't important Of course it is. Even losing a few pounds plays an important role in preventing true diabetes. Studies show that the addition of light physical activity and separation of low body weight reduce the risk of developing diabetes by up to 58%. 

Mistake #2 - Ignoring the Diagnosis Many people think that since they don't have diabetes, everything is fine and there is no need to worry. This is not like this. Prediabetes is no less serious than true diabetes. The good thing about prediabetes, however, is that it is reversible, as long as the appropriate and timely measures are taken. This will not lead to the serious complications that diabetes hides.

№3 - lack of movement

Getting enough exercise is crucial in preventing diabetes. Exercise, physical activity during the day, exercise in the morning and at night can reduce the risk of diabetes by more than 30%. Even daily 30-minute walks play a huge role in blood sugar balance, blood insulin levels, and nutrient absorption.

№4 - Fiber Leakage

Fiber is very important to control prediabetes and diabetes. They contribute to the correct and slower breakdown of carbohydrates.

Excessive consumption of carbohydrates and simple sugars sharply raises blood sugar. However, this can also occur in metabolic diseases and some diseases of the endocrine system. These and other factors affect the risk of developing diabetes later in life.

Whether you have diabetes, are predisposed to it, or have momentary problems with high blood sugar, you need to make some lifestyle changes to control it. They will help you not only keep your glucose levels under control, but also improve the sensitivity of your cells to insulin.

November 14 is World Diabetes Day. Let us know well the prevention methods of insidious diseases and the ways to control blood sugar and insulin levels in the body.

1. Exercises.

Regular physical activity, even light exercise, is important. Exercise is a natural method to counteract diabetes. It has a beneficial effect on the body, accelerating metabolism and helping glucose to be used for the release of energy, instead of being stored in the form of adipose tissue, as is often the case with various metabolic diseases.

2. Weight loss.

In spite of the fact that it sounds worn out, weight reduction is one of the components to control glucose. The general decrease in the quantity of fat cells assists control with blooding glucose levels. The more fat cells there are in the body, the more fat cells they draw in. At the point when you lessen them, you diminish the gamble of diabetes, weight, cardiovascular sicknesses, infections of the outer muscle framework, hormonal issues, illnesses of the sensory system.

3. Restructure your diet.

If you haven't been on a diet before, it's time to start monitoring what you're eating. Reduce carbohydrate intake to a minimum. Emphasize the useful: vegetables, fruits, legumes, seeds, nuts. Remember the useful proteins and fats that your body needs to metabolize correctly at all levels.

4. Drink more water.

Good hydration is vital to keep blood sugar levels stable. Helps the kidneys filter excess glucose, reducing and maintaining normal blood sugar levels.

5. Get enough sleep.

When you don't get enough sleep, your hormones can't balance themselves. Unfortunately, lack of sleep, insomnia and sleep disorders are a prerequisite for poor processing of sugars in the body and their storage as fat.

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Daily Garlic Dosage: How Much Is Too Much?

 Garlic is good, but don't eat too much. WHO recommends eating 1 to 2 cloves of garlic a day.

Garlic is a pungent food, and consuming too much can cause symptoms such as upset stomach, diarrhea, abdominal pain, bloating, and bad breath.

Garlic is nutrient-dense, with a clove of raw garlic containing 15 calories, 3 grams of carbohydrates, 0.58 grams of protein, 2.85 mg of vitamin C, 1.29 mg of selenium, and 0.15 mg of iron.

Scientific research proves that only eating raw garlic can maximize the health benefits of garlic.

Garlic contains alliin and alliinase. Crushed or mashed garlic, under the action of oxygen in the air, these two substances will synthesize allicin.

Allicin, the main active ingredient in garlic, has strong antibacterial and anti-inflammatory properties that can boost the body's natural defenses, boost the immune system and improve overall health.

Garlic is considered a longevity food. In the ranking of longevity foods in the world, garlic ranks second.

Germans especially like to eat raw garlic, they eat 8000 tons of garlic every year.

Germany is one of the longest-lived countries in the world, with an average lifespan of more than 80 years. Germans believe that their longevity is closely related to the consumption of garlic.

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The Ultimate Guide to Losing Weight Without Stepping Into a Gym

 

I can share with you my weight loss story. I lost 24-25 kgs and around 12 inches from the waist in a period of 8-10 months. And I never went to the gym!

Here are a few pointers:
1. Chuck junk food! All those burgers and chips are not going to help you.

2. Drink loads and loads of water and citrus drinks. Make sure your drinks do not contain:
a) preservatives b) sugar c) caffeine d) alcohol

3. It is not about just reducing your calorie intake! Know the difference between eating right and eating less! Reduce the fat and carbohydrate content in your food, increase the proteins and fibres.

4. Split your meals. Take 5-6 meals a day. Have most of your food in breakfast, a little lesser in lunch, and the least in dinner. In between, to keep your metabolism going, eat healthy salads, sprouts or fruits.

5. Reduce ghee and butter, and replace it with olive oil as much as possible.

6. Eat your meals at fixed times. This simple trick helps a lot.

Now when you have cleaned your diet, Lets talk about exercise:

1. Start your day with a morning walk or a run. Do not opt for jogging. Our body is used to running, it gives you an adrenaline pump when you run, which is highly beneficial. Jogging is just like a forced exercise, running comes naturally to us. I strongly recommend the couch 2 5K plan. Check out the app on windows or android. It teaches you to run 5 kms.

2. Simple things like taking the stairs or walking or cycling instead of driving can help you a lot. Keep that in mind whenever possible.

3. Take out 1 hour time in the day for some High Intensity Cardio. You can watch simple videos from youtube and try different work outs like aerobics, power yoga, zumba.

4. Do not be too hard on yourself. Weight loss takes time. For each person this time varies. But to get the results you really need to stay motivated and dedicatedly continue this routine. Don't be too easy on yourself too. Push yourself to your extreme.

5. After dinner go for a brisk walk for 30-45 minutes.

6. Last but not the least, sleep early wake up early!

I hope this helps you. :)

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