#Late night water intake guidelines

[gofitnesspro]

Is Drinking Water at Late Night Considered Safe?

Drinking water at late night is generally safe and can even be beneficial for your health. Staying hydrated throughout the day is important for overall well-being, and drinking water before bed can help ensure that your body remains hydrated overnight. However, it’s essential to strike a balance. While staying hydrated is important, drinking excessive amounts of water before bedtime might lead…

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[optimal-living-lab]

How to create a balanced diet that suits your lifestyle and preferences.

A balanced diet is a diet that provides your body with all the nutrients it needs to function properly and maintain your health and well-being. A balanced diet can also help you prevent or manage various chronic diseases, such as diabetes, heart disease, obesity, and cancer. A balanced diet can also suit your lifestyle and preferences, as long as you follow some general principles and guidelines. Here are some tips on how to create a balanced diet that suits your lifestyle and preferences:

Eat a variety of foods from different food groups. A balanced diet should include foods from the following food groups: grains, fruits, vegetables, protein, dairy, and fats. Each food group provides different nutrients that are essential for your health. For example, grains provide carbohydrates, which are the main source of energy for your body; fruits and vegetables provide vitamins, minerals, and antioxidants, which protect your cells from damage; protein provides amino acids, which are the building blocks of your muscles and tissues; dairy provides calcium, which is important for your bones and teeth; and fats provide essential fatty acids, which are needed for your brain and nervous system. You can choose foods from each food group that you like and enjoy, as long as they are not processed or high in sugar, salt, or saturated fat.

Eat the right amount of calories for your energy needs. A balanced diet should also match your energy needs, which depend on your age, gender, activity level, health status, and weight goals. If you eat more calories than you burn, you will gain weight; if you eat less calories than you burn, you will lose weight; and if you eat the same amount of calories as you burn, you will maintain your weight. You can use online calculators or apps to estimate your daily calorie needs based on your personal factors. You can also use portion sizes or food labels to measure how much calories you are eating from each food. You can adjust your calorie intake according to your lifestyle and preferences, as long as you do not go below or above the recommended range for your health.

Eat at regular intervals and avoid skipping meals. A balanced diet should also follow a regular eating pattern that suits your lifestyle and preferences. Eating at regular intervals can help you regulate your blood sugar levels, control your appetite, and prevent overeating or bingeing. Eating breakfast can also help you start your day with energy and focus. You can choose the timing and frequency of your meals and snacks based on your schedule and preferences, as long as you do not skip meals or eat too late at night. You can also plan your meals ahead of time to avoid impulse or unhealthy choices when you are hungry or busy.

Drink plenty of water and limit sugary drinks. A balanced diet should also include enough fluids to keep you hydrated and support your bodily functions. Water is the best choice of fluid, as it has no calories or additives, and it helps flush out toxins and waste from your body. You should drink at least 8 glasses of water per day, or more if you exercise or sweat a lot. You can also drink other fluids, such as tea, coffee, milk, or juice, in moderation, as long as they are not high in sugar or caffeine. You should limit or avoid sugary drinks, such as soda, energy drinks, sports drinks, or fruit drinks, as they can add extra calories and sugar to your diet without providing any nutrients or hydration.

Enjoy your food and be mindful of what you eat. A balanced diet should also be enjoyable and satisfying for you. You can eat foods that you like and crave occasionally, as long as you do not overdo it or make it a habit. You can also try new foods or cuisines that interest you or suit your taste buds. You can also make your food more appealing by using different colors, textures, flavors, and spices. You should also be mindful of what you eat by paying attention to your hunger and fullness cues, eating slowly and chewing well, avoiding distractions while eating, and savoring every bite. Being mindful of what you eat can help you appreciate your food more and prevent overeating or under eating.

Remember that a balanced diet is not a one-size-fits-all approach; it is a flexible and adaptable way of eating that meets your individual needs and goals. You can create your own balanced diet by following these tips and consulting with a nutritionist or a doctor if needed. A balanced diet can help you improve your health and wellness in many ways. 

#diet #fitness #wellness #healthy living #health tips #health #healthy lifestyle #health and wellness #weight loss #exercise #healthy diet #nutrition #healthy eating #healthy #healthy food #healthcare #health is wealth #i wanna be weightless #i wanna lose weight

[discoverybody]

Health Myths Debunked

We dispel some of the most widespread health misconceptions that have been around for a long time in this article. We discuss the significance of debunking these myths and the ways in which erroneous knowledge can result in decisions that are detrimental to one's health. In the first place, we dispel the urban legend that eating carrots can improve one's vision. However, contrary to what was previously believed, carrots do not considerably improve vision, despite the fact that they contain vitamin A, which is great for your eye health. The propaganda that was spread during World War II is the source of this misunderstanding. Following that, we will dispel the urban legend that it is recommended that everyone consume eight glasses of water on a daily basis. In spite of the fact that being hydrated is of the utmost importance, the quantity of water that is required varies based on factors such as age, weight, level of activity, and climate. It is possible that adhering to a guideline that is universally applicable can lead to an excessive amount of water consumption and frequent trips to the lavatory. The idea that cracking your knuckles might lead to arthritis is another misconception that we dispel. Gas bubbles are the source of the cracking sound, and they do not cause any injury to the joints or increase the likelihood of developing arthritis. Taking into consideration the fact that certain people are sensitive to the sound, individuals are free to crack their knuckles without fear. As we move on to some myths about diets, we will discuss the idea that eating fat causes you to gain weight. Rather from being simply caused by the consumption of fat, research has demonstrated that weight gain is the result of consuming an excessive amount of calories overall. It is essential to consume healthy fats, such as those found in avocados and nuts, in order to maintain a balanced diet, and these fats can even help with weight loss. Additionally, we refute the notion that avoiding gluten is automatically healthy, unless the individual in question suffers from celiac disease or is sensitive to gluten. There are a lot of gluten-free items that are highly processed and might not have all of the critical elements that are present in whole grains. Furthermore, we would like to make it clear that eating late at night does not directly lead to an increase in weight. Calorie intake that is higher than the body's requirements at any given time can lead to weight gain. Instead of concentrating on the timing of meals, it is more vital to pay attention to the quality and amount of the meals.

#health #healthcare #good health #healthy

[walterspetersen50]

Maintaining A Normal Eating Lifestyle

Drink associated with water when consuming a lot of protein. System will demand it to keep digestion working efficiently. Keep your fiber high stop constipation. Try to eat your dinner meal at the start of the evening or late afternoon. Motivating one of the most popular mistakes get arthritis after breaking commit. They eat dinner late during the night and Keto Guidelines rest shortly then. If you eat a healthy dinner early and start hungry later in the evening, then just possess a low calorie snack and drink water. Many in depth studies are made of this diet, that's why consistently produces lower triglycerides, lower blood pressure level and lower blood sugar. And it always shows a reduced risk getting diabetic over time.

The reason of the cyclic Ketogenic Diet would be lose fat intake. Yes, the simple truth is that several be eating a involving fat and protein; however, your body will also burn that extra fat you in order to lose. a person's eat fresh amount of total calories (from fat and protein) per 24 hours. Confused? Then read the example underneath. The faster food is converted into blood sugar, the faster your reduce rise. When blood sugar levels are high, your body secretes insulin, its primary storage bodily hormone. When insulin is present in the bloodstream, energy nutrients with regard to example fat or carbohydrates are far going to be stored rather than burned. Accomplish this fat loss, this means fat isn't readily mobilized from fat cells and fat burning slows or even stops. In bodybuilding circles, really commonly accepted that chest is trained first and foremost in the bodybuilding weekend. How many "Day Ones" include a chest workout? These! Have you ever tried to secure an empty flat bench on Monday at 6 pm within your gym? It's certainly difficult. In bodybuilding, placing chest at the forefront of one's training is those standard tenets that are always implemented. Others exist as well. Back is usually given unique day, for it being comprised of so many smaller muscular tissues. Legs are given their own day, being compatible at no more the week to allow for the most possible recovery time after exercise. Traps and shoulders are sometimes grouped connected. It's only the arms that seem to be trained having a certain uncertainness. Set reasonable and attainable goals. Like I said before, putting on fat is inevitable so when you're trying get weight. Lifetime Keto Reviews of Keto your gains can be muscle. But, your goal should be to limit fat gains while maximizing muscle outcomes. If you gain 10 lbs, but only 4 lbs of which are fat, I would call your resounding being successful. The food diary will also help select to an appropriate diet or healthy diet program to reach your milestones. You can analyze where changes need to get made and even create an insurance policy of your own. It is not always necessary adhere to a commercial weight loss plan choose enough web research.

#Lifetime Keto

[dizzysdomain]

For Smart, Permanent Weight Loss Seek Balance In Your Life

Are you staying up late at night worrying about losing weight? If so, you need to stop now. You need to lose the weight not only for yourself, but for the people around you. The best way to go about it is by reading good information that will help you get started. Read the article here to get some great advice. Even if you are at work, at a party or other place away from home, you can continue to follow your weight loss guidelines. If snacks are provided, opt for healthier options like fresh fruits or veggies. This will allow you to enjoy all of the fun without compromising your diet regimen. You don’t have to dwell on your diet while having fun; simply work with it. Eat baked potato chips instead of the regular potato chip type to reduce fat consumption. Baked varieties contain almost a third less fat and still taste great. Drinking an increased amount of water can give you a quick way to lose 5 pounds. By reducing your food consumption and increasing your water intake by ½ gallon a day, you will shed water weight. This is not fat loss, but is a quick way to get the first five pounds off and quick-start your weight loss program. Each time you reach a weight loss goal, no matter how big or small it is, make sure that you allow yourself to celebrate your success. Treat smoothie diet plan yourself to something you have been craving, or do something just for yourself. Small rewards will help you stay motivated. You must monitor how many calories you consume. When you eat more calories than burn, you will not lose weight. Eating a lot of calories can hinder weight loss. Keep a food journal. It is an invaluable weight-loss tool that can help you eat less. Choosing leaner cuts of meat can improve your weight-loss results. Instead of using rich cream sauces or sweet barbecue and steak sauces, try a simple salsa or a rich chutney. This helps keep your meat flavorful and moist. Chutneys are available in a variety of sweet and fruity flavors and add a whole new level of flavor to your protein. When you first start improving your diet, count all your calories including those from gum, condiments and beverages. Estimate the amount of calories you burn through exercise, housekeeping and regular daily activities. With that said, by eating the right amount of calories, the individual will be able to tell how much to eat on a daily basis. You shouldn’t be drinking liquor with food when you want to be on a diet. Liquor has a plenty of calories and can weaken your inhibitions towards overeating. Drinking alcohol provides you with only empty calories, so you are not getting the nutrients your body needs. Work your abdominal muscles while you sit at your desk. The main muscle for abs is known as the transversus abdominis so work on it! You can strengthen it by sucking your belly button inward as far as you can manage and holding it in next to your spine while you breathe in and out a few times. After your food shopping, separate everything into little meal-sized individual packages. Buy Ziploc bags and other small Tupperware containers that will allow you to properly store your food portions. Have your food measured out, ready for you to take when needed. Talk with your partner when you are having meals together. You will be able to better digest your food this way and control how much each. So talk away in order to decrease your food consumption. Make it a rule to eat at the same time each and every day. This will help you establish a routine so you don’t eat at all hours. You should try getting your snacking times on a schedule, as well. By having a schedule for your food consumption, you aren’t as likely to eat too much food during one sitting, which causes weight gain. Cut out the calories. There are two times the calories in one fat gram than there is in one gram of carbohydrate or protein. Slash the dairy you eat, don’t use so much oil, and reduce the high-fat foods in your diet. Adding fiber will help you feel full; therefore, incorporate plenty of fruits and vegetable in your diet. To ensure good health, keep your portions small. Eating small portions helps you stay at your ideal weight. Weighing less is good for your health and your self-esteem. Also, your overall health will improve and you will be more energized. Eventually, you will be in tune with your body and able to discern the difference between true hunger and food cravings spurred on by emotions or stress. You would be amazed at how often people eat because they are sad and for other reasons other than hunger. You need to eat fat to burn fat. Omega 3, Omega 6 and Omega 9 are healthy fats that can help you lose weight. They will not be found in packaged foods. However, these fatty acids that you can obtain from legumes and fish, nourish the cardiovascular system while cholesterol, both of which can aid weight loss. Before you start to develop your weight loss plan, you must establish your healthy, ideal weight. Determine an ideal weight by using an online calculator and entering your body type, height and other factors. It may be different from what you think. By having the correct information, you will be able to set healthy weight loss goals. If you love pizza, there is an easy way to cut your calories if you want to eat it. You can blot each piece of pizza that you plan on eating with a napkin, and that will soak up a lot of excess grease. Being overweight can lead to a great deal of worry and anxiety, so you need to start losing weight right away. In order to start living a healthier life, it’s important you take the weight off soon. Begin today by utilizing the advice provided.

#the #smoothie #diet #plan

[gertieu6agail]

Exactly How to Lose Weight Using the Healthy Plate Method

When you desire to shed weight, you need to recognize exactly how numerous calories you're eating each day. You can use the Food Guide Pyramid to determine just how several portions of different foods you ought to take in. Protein-rich foods to decrease hunger High-protein diets might decrease the sensations of appetite and also help in weight loss. Proteins enhance satiety hormonal agents as well as suppress the cravings hormonal agent ghrelin. Taking in high-protein food is also a great way to lower calorie consumption. The most essential meal of the day to consist of protein is morning meal, as this dish can have a substantial effect on decreasing food cravings. Researches have actually shown that individuals who eat morning meal high in protein eat much less throughout the day as well as really feel fuller much longer. Not enough healthy protein consumption might also add to the emergence of weight gain. A greater healthy protein intake can help suppress late-night snacking. In addition to protecting against muscular tissue malfunction and promoting healthy weight loss, protein assists the body repair work itself. A suggested daily allowance for healthy protein is 0.8 grams per kg of body weight. Peas and beans are likewise good sources of protein. Black beans have about 31 grams of healthy protein per mug. Artichokes are one more exceptional resource of protein, which can be prepared in several methods. Drinking water before dishes Drinking water before meals might promote weight loss. According to research, drinking water can lower calorie consumption and also raise the feeling of fullness, which may help sustain healthy and balanced weight monitoring. For currently, water alcohol consumption before meals may sustain healthy weight monitoring. Many people already replace sugary beverages with water prior to dishes, but consuming it before meals may help them reduce weight. Since water occupies stomach room and also suppresses cravings, this is. Consuming water prior to dishes might aid you drop weight by enhancing your day-to-day water intake. This can be done by utilizing a glass of water prior to each meal. The Gaiam Stainless Steel Water Bottle is a fantastic method to take in even more water before meals. Researches reveal that people that consume alcohol water prior to meals eat less. By filling out on water, your belly can send signals to your brain that you are full. This can avoid unneeded snacking. According to Melissa Mitri, a signed up dietician, alcohol consumption water prior to meals can help individuals feel complete and prevent over-eating. She mentions a study in which ladies who consumed alcohol 500 mL of water before meals reported reduced hunger and body fat. According to the National Academies of Science as well as Engineering, an average of 8 mugs of water a day can help you slim down. Nonetheless, this quantity does not feel like a huge quantity. Many adults fall short to consume eight glasses of water each day, and also 7% of them consume no water whatsoever. These guidelines might help you obtain started on your new water regimen. What are you waiting for? Start today and start reducing weight! Reducing salt from diet plan If you're asking yourself just how to lose weight by reducing salt from your diet regimen, you're not alone. Transforming your food habits progressively will make sure that the adjustments do not appear extreme as well as that you're not suddenly making a huge adjustment. Reducing back on salt will additionally lower bloating as well as swelling. It is crucial to note, nevertheless, that a low-salt diet will certainly not result in immediate weight loss, however it can lead to an extra toned and also slim body. Adding salt to food has the side impact of dulling your preference buds. And since reducing salt is a natural means to enhance your diet's nutritional value, it will certainly assist you lose weight. The salt in excess quantities in your diet is linked to weight problems. This results from the reality that extra salt triggers the body to maintain even more water than necessary. The kidneys are programmed to keep an electrolyte balance, as well as a high salt consumption throws this off. The kidneys keep even more water to make up for the discrepancy, so cutting salt will help you lose the water weight. This is likewise among the most convenient methods to lose weight. Waiting for appetite to return before you eat In addition, you will not need to consume particular foods to really feel pleased. Instead, wait for the hunger signals to return before consuming. Healthy and balanced plate approach The Healthy Plate Method is a simple, yet reliable way to regulate parts while still really feeling full. This method highlights eating a wide variety of fruits and vegetables that are rich in crucial vitamins, minerals, and also anti-oxidants. Additionally, they contain couple of calories as well as hydrogenated fat. Fifty percent of your plate ought to consist of non-starchy veggies such as broccoli, cauliflower, as well as peppers. You can additionally consist of some fruit in your dish, such as a piece of fruit. One of the greatest benefits of the Healthy Plate Method is its ease of use and also balance of carbs, healthy protein, fats, and veggies. The Healthy Plate Method takes a balanced approach to consuming, integrating small portions of higher-calorie foods with tiny portions of lower-calorie things. According to the Healthy Plate Method, quarter of the plate must be made up of non-starchy veggies, which offer fiber, minerals, vitamins, and phytonutrients. The Healthy Plate approach to lose weight is a wonderful method to eat well without putting undue stress on your body. One more way to comply with the healthy Plate Method is to plan your meals as well as develop a healthy meal. https://www.exercisedaily.com/ For this, you require a nine-inch plate or bigger, which is suggested by Kaiser Permanente. Additionally, you can also utilize a huge treat plate. If you are incapable to locate an appropriate plate, you can utilize a huge dessert plate. Home plate Method will certainly aid you prepare your meals as well as see to it they have the right amount of veggies as well as fruits. Consuming alcohol water prior to meals might advertise weight loss. For currently, water alcohol consumption before dishes may support healthy and balanced weight monitoring. Several individuals currently change sweet drinks with water prior to meals, however drinking it before dishes may assist them lose weight. Drinking water prior to dishes may aid you lose weight by raising your daily water consumption. The kidneys hold onto more water to make up for the discrepancy, so cutting salt will aid you shed the water weight.

#exercise

[jingyismom]

Another twt threadfic import! Wangxian, 9k, post-CQL getting together Explicit, No Warnings POV switches wildly at will, and LWJ gets drunk but nothing happens at that point! Proceed for humor, tension, sweetness, and spice.

Anybody else think about what would happen if post-CQL, pre-relationship wangxian were traveling and Lan Do-Not-Indulge-In-Pleasure Wangji walked in on his very good friend Wei Wuxian...

...Indulging In Pleasure?

First, he would Run. Door slammed shut. Possibly colliding with a few walls while he tries to figure out how to Get Away to Meditate Immediately.

Wei Wuxian comes after him asap to apologize. There is a lot of overlapping apologizing, and little to no eye contact.

Maybe after, though, Wei Wuxian would feel a little...frisky. And a tiny bit defensive. "Lan Zhan, everybody does it!! It's not THAT upsetting!"

Lan Wangji cuts a glare at him. "Everyone does not do it."

Wei Wuxian suddenly has a lot of new things to think about.

(This is only ONE interpretation of Lan Wangji's relationship to self-pleasure...but it's a pretty fun one imo)

Wei Wuxian can't stop thinking about it. Has Lan Wangji really never...like NEVER never...is that. How could he even ask that? He can't, right? It'd be weird.

It Eats At Him. He loses sleep.

Coincidentally, so does Lan Wangji. They both lie awake at night in their shared room, very determinedly Not Thinking About the things they have learned.

Lan Wangji recites rules for hours trying to get the image of what Wei Wuxian looks like when he's doing THAT out of his mind.

Maybe, ages after Wei Wuxian thought Lan Wangji had fallen asleep, he hears him shift. It's a small sound but Wei Wuxian knows Lan Wangji doesn't move at all when he's really out.

"Can't sleep?" He says into the dark.

Lan Wangji takes a long time to answer. He's debating pretending not to hear. "No."

Wei Wuxian sort of thinks he knows why, but isn't sure exactly WHY why...like. Is Lan Wangji freaked out and disgusted? Is he confused? Is he...intrigued?

"It's because of the rules, right?" He asks instead. "It's a Lan thing."

Again, Lan Wangji takes a long time to answer.

It is only partly true. It is a rule, in a way. At least, that's how Lan Wangji had interpreted it when he was young. But it became a mixture of habit and shame, of self-disgust. And then after Nightless City, it simply did not occur to him. His body did not seem to work that way anymore.

He can't say any of that.

"Yes." It's not entirely a lie.

The horrible inconvenience of his body working that way, again, now, is another thing entirely. He does his best to ignore it. He does not want to address it. Meditation is his best friend once again.

"I really thought you'd started bending rules," Wei Wuxian muses aloud. "That's such a...specific one to stick to."

Lan Wangji has no answer for this. He honestly agrees.

After a pause Wei Wuxian goes on. "You never even thought about it? What about if you marry? Or what if you NEVER marry?"

Even in the oddly comforting unreality of the dead of night, Lan Wangji can't begin to discuss most of this.

"You said yourself no woman would want to marry me," he deflects.

"Ugh, did I?" Wei Wuxian says. "I suppose I did. Stupid. Anybody would be crazy not to want to marry you."

The silence after this declaration is particularly loud. Wei Wuxian covers it with an awkward laugh. "Anyway, I guess you probably think it's just another way the rest of the world is...gross. And...debaucherous. Huh."

Lan Wangji hears the self-effacement in his tone. "No. It is natural."

Wei Wuxian goes silent for a long moment. "Then why the rule?"

"It is...easier," Lan Wangji struggles to merge truth with the fib. "To deny one's—it is not a question of judgment. Do not worry, Wei Ying."

Wei Wuxian huffs. "I'm not worried, Lan Zhan." Well, he's not anymore. But then he processes the rest of it. "So. Then, it's less of a rule? And...more of...a...guideline?"

Lan Wangji says nothing. He's already said too much. He should be asleep. He should have pretended he was.

Wei Wuxian doesn't know why he's pushing this so hard. He can't make his mouth stop saying words, carried forward on a tide of morbid curiosity and an abstract sense of unjust wastefulness. If Lan Wangji is going to miss out on the natural pleasures of life, he at least wants to understand.

"That's a lot of years of dedication to a not-rule," he says.

Lan Wangji is silent, again.

"Must be difficult," Wei Wuxian insists.

Lan Wangji resists the urge to say both "it isn't" and "it is."

"You're not even curious?"

Lan Wangji is not. He understands the concept. Understands the truly unsettling ferocity of his own feelings, his own desire. Understands that some things, once begun, have a way of getting under one's skin and living there. The combination of these things is unthinkable.

"You could ask, if you were," Wei Wuxian goes on, unperturbed. "I don't mind."

This is not what Lan Wangji thought he meant. His mind is suddenly bursting with the most inappropriate of questions: mainly, horribly, "What do you think of, when you do it?"

"I would not," he manages to say.

"No, you wouldn't, would you," Wei Wuxian concedes. He is aware, distantly, that he is trying to cover up the acute awkwardness of being caught with his dick out with the hazier, less severe awkwardness of talking too much. It doesn't stop him. "You're not made of jade, but you do like to pretend you are."

He knows, immediately, even before Lan Wangji's sharp intake of breath, that he's said the wrong thing.

"Ah, Lan Zhan, I didn't mean that. I didn't." The silence is accusing, unforgiving. "I'm sorry. That was wrong."

Lan Wangji just lies there, silently blindsided. This is how Wei Wuxian sees him. Not as the bloodless statue of a man others see, but as a man desperately trying to realize that vision. And this...all of this, has only reinforced it.

"No," he says quietly. "You are right. It is easier."

"You keep saying that," Wei Wuxian says after a thoughtful silence. "Easier than what?"

This, Lan Wangji does not have the words to explain. There is no way to encompass the depth and breadth of it.

"It is time for sleep," he says.

Wei Wuxian chuckles darkly. "It was time for sleep ages ago. But alright. I can take a hint."

Neither of them sleep.

~~~

Days pass, and they do not speak of the incident again, though neither of them find themselves capable of forgetting it. The next time it comes up is completely by virtue of a series of accidents.

At dinner Wei Wuxian, in the habit of adding more food to Lan Wangji's bowl every time Lan Wangji adds some to his, does so without looking at what he is doing. When Lan Wangji hurries to douse the fire on his tongue with water, the nearest cup to his grasp contains something else entirely.

Wei Wuxian fortunately catches him before his head hits the table, this time.

When he wakes, bleary and unsteady, Wei Wuxian hustles him up and over to the stairs before he can get loose and wreak havoc. He learned his lesson the last time.

He helps Lan Wangji up to their room with an arm around his waist, and it's necessary but still feels a little bit like a violation. Lan Wangji does not like to be touched. It is probably a blessing that he won't remember this come morning.

Wei Wuxian is proud that they only stumble once before he figures out how to hold up the hems of both their robes with his one free hand, even with the distracting, warm weight of Lan Wangji's head on his shoulder. Once in the room, however, Wei Wuxian begins to regret his strategy of supervised confinement. There is nothing to do but sit while Lan Wangji stares at him, unfocused but intent.

"Lan Zhan...are you in there?"

Lan Wangji nods but doesn't break his stare. The room feels uncomfortably warm.

Wei Wuxian rolls his head back to look at the ceiling. Maybe a couple of petty crimes are worth ending this...but no. It wouldn't do to have rumors of Hanguang-jun vandalizing farms across the land. As funny as it would be, it wouldn't do at all. Wei Wuxian groans.

He stands and begins to putter around the room, pacing when that fails. Lan Wangji watches him with his silent, heavy gaze. The room really is far too warm.

Wei Wuxian unbuckles his belt to get rid of his thick outermost layer. Lan Wangji makes a small noise and laboriously turns himself around to face the wall.

"Lan Zhan? You alright?"

"Mn," comes the reply, with an exaggerated nod.

"What are you looking at over there?" He's irrationally half afraid Lan Wangji could start hallucinating.

"Away."

"A what?"

"Looking away."

"From?"

Lan Wangji glances over his shoulder, slow and shy, his heavy-lidded eyes falling on Wei Wuxian's hands at his belt.

The room gets warmer.

"Ah...hahaha...Lan Zhan. I'm just feeling a little hot, okay? Don't spit blood."

He takes off his belt. Lan Wangji faces the wall. When he shrugs off his long, thick vest, Lan Wangji starts wobbling, and it takes Wei Wuxian a confused minute before he realizes he's trying to stand up. He rushes to help.

"What now??"

"Leaving."

Wei Wuxian sighs. It has begun.

"You can't leave, Lan Zhan, it's late. Where will you go?"

"Outside." He's tugging insistently against the hand holding onto his arm.

"Okay," Wei Wuxian relents. He does sort of want to get out of this room. Get some fresh air. "Alright. Let's go."

Lan Wangji makes a distressed noise and tears his arm away. "Alone."

Wei Wuxian stares. "You can't—why?"

"Privacy."

"You—what do you need—" Wei Wuxian deliberately drops the question. "Sorry, Lan Zhan, you can have privacy in here, OR you can go outside. Not both."

Lan Wangji pouts. It's horrible. Wei Wuxian is not equipped to handle it. He opens his mouth to distract him.

Lan Wangji speaks first. "Not me. You."

"Me what?"

"Privacy."

Wei Wuxian's brain stalls, unable to follow Lan Wangji's logic. "What for?"

Lan Wangji makes a gesture at him that manages to be sloppy, elegant, and vaguely suggestive all at once. Wei Wuxian's face heats.

"I'm--I'm not. Doing. I wasn't going to do anything, Lan Zhan. I was just taking off one layer, see? To be more comfortable."

Lan Wangji blinks, unfocused, and sways. He's silent long enough that Wei Wuxian starts to relax and hope that he might just fall asleep. Which would be a blessing, given how difficult his heavy stare and softly parted lips are making it for Wei Wuxian not to Think Bad Thoughts.

Lan Wangji, however, is trying very hard to think thoughts with very limited success.

"Why?"

Wei Wuxian frowns at him. Which is bad.

"Why not?" He tries again. His words are not very good at present.

"Why am I not comfortable? It's a warm night."

Wei Wuxian is speaking slowly, like Lan Wangji is a child who does not understand such things. Lan Wangji frowns. He understands plenty.

He shakes his head and makes the motion again, the one Wei Wuxian understood. "Why not?"

Wei Wuxian is silent a long while, his face screwed up strangely. Lan Wangji wants to pat it smooth but knows he should not.

"It's..hah, Lan Zhan, it's not like people are always...you're not always...in the mood, you know?"

Lan Wangji does not know. He cannot, at this moment, conceive of not being at least slightly aroused. And besides there is nothing different now from the time he had seen—no, he does not think of that.

"Why?"

Wei Wuxian sighs. He almost looks sad. That's bad.

"Sometimes you're thinking of other things, or busy, or lonely, or..."

Wei Wuxian keeps speaking, but Lan Wangji has stopped listening. Wei Wuxian need not be lonely. He is here. He can help. He can help with this and Wei Wuxian will stop looking sad.

"Not alone," he says. "’M here."

Wei Wuxian stops talking, and smiles at him. Good.

"That's true."

Lan Wangji nods. Good. Wei Wuxian smiles some more, and shakes his head.

"Don't you think it's time to go to bed, Lan Zhan?"

Lan Wangji's ears heat. He would like to. He did not expect Wei Wuxian to ask. He nods and takes Wei Wuxian's wrist, pulling him toward the bed. Wei Wuxian makes an odd sound when they get there, and Lan Wangji looks down at where he's holding onto him, to make sure his grip is not too tight.

"Lan Zhan, I'm not sleepy," Wei Wuxian says. "You can...you can sleep though."

Lan Wangji stares at him with that same, open-mouthed stare. Wei Wuxian's own mouth is very dry.

"Not sleepy."

"Okay," says Wei Wuxian, jittery. "Maybe. You could just try lying down. And see if you get sleepy."

Lan Wangji looks at the bed. And then looks at Wei Wuxian.

"Not sleepy."

"...Okay."

Lan Wangji tugs on Wei Wuxian's wrist. Wei Wuxian's stomach lurches. He clears his throat.

"What is it?"

Unsteadily, Lan Wangji turns toward him. He reaches for the ties of Wei Wuxian's robes.

Wei Wuxian grabs his wrists and holds them away from himself as if they're on fire. A nervous laugh fights its way out of his mouth.

"Ah, Lan Zhan, I...I'm good. I'm not warm anymore. I'm fine. Happy. Like this. Okay?"

"Happy," Lan Wangji repeats.

"Yeah."

Lan Wangji seems to consider this.

Eventually, he relents, and goes to sleep.

Wei Wuxian sits up all night wondering if Lan Wangji was actually trying to do what it seemed like he was trying to do, and what it might mean if he was.

~~~

The time after that, it is Wei Wuxian's fault entirely.

It has been three days since Lan Wangji's accidental drunken night, and Wei Wuxian can't stop thinking about the intent in his drowsy gaze, or the brief second Lan Wangji's hands were at his waist. Every night when they go to bed, the room, the inn, are different. But the tension created in his spine by the memory of wanting and being so close but so far, is the same.

Wei Wuxian wants to drink.

But he knows that he probably should not under any circumstances get tipsy alone with Lan Wangji if he wants to preserve their friendship. So drinking is out. But he needs...he feels like he's going crazy. He needs some kind of...release. And it's been days, he's been too keyed up to try jerking off since The Incident. Plus Lan Wangji has just always been nearby. Which is great, actually, he would gladly go on forever this way, but it's also not ideal when being around him at all has been getting him half hard with no way to take care of it.

But they're two mature adults. They fight monsters every day. Wei Wuxian has been dead for crying out loud. It shouldn't be hard to ask for some privacy. It's understandable that he should need some, sometimes. Lan Wangji had seemed to understand even when he was drunk out of his mind. Of course he understands—Wei Wuxian has only gone a few days and he's starting to fray, imagine Lan Wangji going all these years without. Imagine if he ever did...it

would probably be. It'd probably be...really...

He doesn't think about it. He doesn't ask.

He decides to sneak off into the woods, instead. Except, when he gets up to leave, Lan Wangji gets up as well.

"Ah...are you. Going out too?" Wei Wuxian asks.

Lan Wangji blinks at him, and backs up a step in that unconscious way of his. "Apologies. I assumed, from the hour, that you had deemed it was time for us to eat."

"Oh. We could do that."

Lan Wangji shakes his head. "I would not infringe on your plans."

Wei Wuxian cringes internally. "You're not. I was just...I was just. Going. Out. To...to walk."

Lan Wangji stares at him with new suspicion. Wei Wuxian crumbles.

"I needed some privacy."

Lan Wangji's ears heat, and his eyes slip to the ground. "I see."

Wei Wuxian turns as if to leave again, and suddenly Lan Wangji realizes that he has nowhere to go.

"Stay. I will go."

"Ah, you don't have to, Lan Zhan, don't worry about it."

"Nonsense. It is more comfortable here."

He barely gets through the sentence once it registers what he is saying. What they are discussing happening in this room. His ears are on fire.

"Yeah which is why you should just stay here, comfortable."

Lan Wangji shakes his head and moves to brush past him.

"Or we could both say."

Wei Wuxian has no idea what makes him say it. He's playing with fire, and this was not the plan. But he keeps hearing Lan Wangji's sad voice saying it is easier. The loneliness in it. A twisted part of him doesn't want Lan Wangji to be left out in the cold. Literally or metaphorically.

Lan Wangji has frozen. He does not know what Wei Wuxian is suggesting. Does not want to assume. Does not want to even entertain the idea that he might mean—

"I don't mind if you don't," Wei Wuxian goes on.

Mind? Lan Wangji does not mind. That is not the cause of the white noise now roaring in his head.

"It's up to you. We both stay, or I can go,” says Wei Wuxian.

It is childishly manipulative, transparently so. On reflex, Lan Wangji cuts a glare at him, but quickly looks away. It feels lewd to look at him at all, just now.

"You could...play a song, or something, if..."

Lan Wangji has to look at him then. He wants him to play for him while he...while he...

Wei Wuxian's face scrunches up. "That...that's probably. This is probably weird. You probably don't want to be aware of—this was weird. Forget it. You can go, I can go. I just thought you might not mind, since—"

He cuts off as if he's said something he didn't mean to.

"Since?" Lan Wangji prompts. He has no idea where the sentence was meant to lead.

"Ah..." Wei Wuxian rubs the back of his head. "That night you drank my wine," he starts.

Lan Wangji's stomach drops.

"Ah, it's nothing bad!" Wei Wuxian hurries to say. "Don't look so upset."

"What did I say?"

Wei Wuxian has been acting distant the last few days. This explains everything. He must have said something untoward. Unacceptable.

"You didn't really say anything much."

Lan Wangji's alarm heightens.

"Did I—do—"

"Don't worry!" Wei Wuxian almost shouts. He can't handle the stricken expression on Lan Wangji's usually calm face. "You didn't do anything bad."

"Then what—"

"You...sort of. You. You wanted to help, is all."

Lan Wangji's eyes widen further. He looks absolutely horrified. Wei Wuxian wants to kick himself.

"I—it wasn't—"

Except it was sort of like that. But not in...not in a bad way. It was sort of...weirdly cute. He doesn't think he can say that. He takes a deep breath.

"It wasn't bad. Nothing happened. You just seemed...you weren't upset by the concept."

Lan Wangji stares at him.

"...But you clearly are now, so."

There is a long, awkward silence. Lan Wangji stares hard at the wall.

"It does not upset me," he hazards. He wants to be clear on this. Does not want Wei Wuxian to think him judgmental, or a prude.

"Okay."

"It is natural to require privacy for such things."

"Yes."

"Therefore I shall leave you."

"...If you like."

That strange opening, once again. The offer to...to share space, while he—

"What would you like?" Lan Wangji finds himself saying. His breath leaves him with the words.

"I'd like to know what really keeps you from doing it, even now."

Lan Wangji looks at him, shocked.

"If you just didn't want to, or didn't feel like it, that would be one thing," he goes on, "but that's not what you said."

Lan Wangji curses himself for speaking so freely, that night. "Why does it matter?"

Wei Wuxian frowns at him, thinking.

"Because sometimes, I think you find little ways to punish yourself. You don't deserve that. Especially not like this."

It feels like a physical strike, and Lan Wangji flinches from it. The worst part of it is that it might even be true.

"Pot. Kettle. Black," he counters.

Wei Wuxian huffs. "That's fair. Yeah, that's fair."

"So is your point," Lan Wangji is forced to concede. "Possibly."

Wei Wuxian's eyebrows shoot up. "Well, that...that's unfortunate."

"If you say so."

"We should do something about it."

The both of them go very still.

Wei Wuxian did not mean it to sound like such a pointed suggestion.

Lan Wangji does not know what to do with it.

Wei Wuxian laughs again, but it trails off pitifully.

"I didn't mean—" he starts at the same time Lan Wangji says,

"Alright."

They both snap their mouths shut.

Lan Wangji knows he has said the wrong thing, now. Knows he has given away a weakness, read the wrong thing into their situation, making it hopelessly awkward between them at last.

Wei Wuxian takes stock. It's rare for Lan Wangji to express himself like this. He can't shoot him down. He can't let that wounded look stay on his face.

"You could try it," he says. "I could...whatever you need." That sounds wrong. He tries again. "I could answer...questions. Or I could. Be moral support." Everything he says sounds stupid.

Lan Wangji is turning slowly pink. It's extremely fetching. Wei Wuxian can't help but try to deepen the shade, an old reflex.

"I could show you how."

It's a joke, and it's not. He meant to tease, probably. It did not come out that way at all. He can't take it back.

Lan Wangji thinks he should probably feel patronized, but his heart is thudding too hard for him to think clearly. He should say no. Of course he should. He knows what this would do to him, knows he would never be able to look at Wei Wuxian the same. He is already tortured constantly by the glimpse he accidentally stole. This would make things exponentially worse.

But at the same time, contrary to popular belief, he is only a man. How is he to deny something so close to what he has always wanted, freely given? No matter that it means nothing. He cannot quite refuse outright.

"I understand the mechanics," he says instead. Neither a yes nor a no.

Wei Wuxian smiles crookedly. "There's a little more to it than that."

This is somewhat of a genuine surprise. It must show on his face.

"Tips and tricks," Wei Wuxian says, "I know a few."

Lan Wangji can feel his face flushing now, hot and likely obvious. It is not a usual occurrence.

"I've had way more practice than you, you have to admit."

Lan Wangji generally tries not to think of it. "I suppose."

"Ah, Lan Zhan, are you mad there's something I'm better at than you?"

"Of course not," Lan Wangji replies, automatic. "You are very skilled at many things."

Wei Wuxian is grinning at him now. It feels more natural. He realizes he's been baited into relaxing somewhat.

"Alright," says Wei Wuxian, his grin fading a little, "if it's too awkward, then forget it. But the offer stands."

Lan Wangji feels very much pulled along by Wei Wuxian's current. It is a familiar feeling. He does the only thing he knows how to do any longer: he gives in.

"Alright."

Wei Wuxian blinks. In absolutely no part of his mind had he expected Lan Wangji to accept. He doesn't know what he thought. He wasn't actually thinking.

And now...

He. Well. Now he has to do as he said he would.

"Alright," he echoes back. "I...then. Alright."

It should be easy, in a sense. Once he'd become an official Jiang disciple and entered the dorms, it had become a necessity to tune out the presence of other people. But other people aren't Lan Wangji. And he can't remember anyone ever watching. That's certainly...something else. 

He goes back into the bedroom, stripping off layers as he goes. He leaves most of them on—he's pretty sure this isn't supposed to be that kind of show.

Unless it is.

But it's not.

He turns to find Lan Wangji hovering, eyes averted, very much visibly embarrassed, and he has a very genius, very stupid idea.

As a teacher, he has come to appreciate that interactive learning is a powerful tool.

"Lan Zhan," he says, "learning by doing works best, sometimes."

"That is true," Lan Wangji says slowly.

Wei Wuxian shrugs. "Just an idea."

"Clarify." He does not want to misunderstand again.

Wei Wuxian fights his own blush at being made to say it. "We could do it at the same time. I could show you and you could try it. That way I could...you could. It might help."

Help what, he's not sure. He knows how all of this sounds. And yet here they are. He just can't stop himself.

Lan Wangji is having trouble deciding which of Wei Wuxian's suggestions should be accepted and which should be dismissed. He is unversed in what parts of this might cross the line of friendship.

But Wei Wuxian is offering. And in a deep, secret place, deeper even than his hopeless love, a part of him not only wants to see Wei Wuxian this way, but wants to be seen by him. He wants Wei Wuxian to have this part of him, whether he would care to keep it or not. He wants to give it to him more than he wants to have it himself.

"How?"

Wei Wuxian has once again not thought that far ahead. He scans the room, mind scrambling.

"Well. I...could sit. Here. And then you could also...you could sit."

He's staring at his bed, trying to think of a way this is not just him asking Lan Wangji to climb into bed with him. It occurs to him that's what he's been doing this entire time. He almost panics, but then...

Lan Wangji has been agreeing.

He looks at him again. Really looks. He's embarrassed, yes. A little lost. But underneath that, he looks determined.

For whatever reason, Lan Wangji wants this.

It settles the disquiet in Wei Wuxian. There's something Lan Wangji needs, here, and he's in a position to figure out how to let him have it. That's as worthy a cause as any.

"Get comfortable first," he says. "No Hanguang-jun allowed, this lesson is for Lan Zhan only."

Lan Wangji reaches up to take down his elaborate set of hair ornaments, and Wei Wuxian turns to consider the bed. It doesn't look very comfortable to lean on any part of it, so sitting is probably not ideal. It might be a hard sell, but he sees only one option.

"Lan Zhan—"

Lan Wangji is standing behind him, undone and soft. Smaller, without his tall hair and his billowing layers. Vulnerable. Wei Wuxian's heart does something complicated but familiar, and then picks up its pace. He'll have to tread carefully. To be careful with him.

"We'll just lie down first," he says. "Get used to that and go from there."

He expects A Look at the concept of getting used to lying down. But Lan Wangji only nods at the floorboards.

It's a little bit heartbreaking. Wei Wuxian is fairly certain a comforting touch wouldn't help. He stretches out and shimmies over to the side, as far as he can go to leave room. Lan Wangji only hesitates a moment before following suit. It's unfair how graceful he is, even in moments like this.

"Alright?" Wei Wuxian keeps his voice as soft and unobtrusive as he can.

Lan Wangji nods at the ceiling this time, his hands folded over his chest as if ready for sleep.

"It's really not a big deal, once you're used to it," he says, letting his mouth run. "It's like eating, or playing music. You figure out the ways you like to do it, and

try to get better at them." 

He feels silly, giving a lecture on this, but he thinks the chatter is having the desired calming effect. Lan Wangji's breathing looks deeper. More even. But maybe he shouldn't be staring at him so much just now.

He turns to the ceiling, too.

"It's good to start slowly," he says. "Relax, get your body tuned into touch the way you want it to be. Don't just dive straight in."

There is a beat of silence, of stillness.

He actually has to do this now.

He takes a breath and pulls open his robes. Sets a hand on bare skin.

"Like this."

Lan Wangji can barely hear him over the rushing, pounding blood in his ears, in his mind, in his everywhere. He is aware of movement beside him, and the awareness that Wei Wuxian is undressing further, is bare, is touching himself, floods him with something like burning slush.

"Whenever you're ready," Wei Wuxian says, and the rustle of fabric sounds lewd in the silence. "Just touch your stomach or something. Ground yourself."

Hastily, jerkily, Lan Wangji unties his robes and tunic, opening them just enough to lay fingertips on flesh. 

He cannot get enough air.

"When that feels nice, you can try something else. Like finding other places that feel particularly good. You know."

Lan Wangji has vague ideas. He does not really know. Does not think he could find them now, like this, strung so tightly.

"And whenever you feel like it, you can move on to more things. Or even The Thing, depending on how it feels."

Lan Wangji hears the slide of skin on skin. Hears Wei Wuxian's hand moving lower. The displacement of the waistband of his trousers.

He has never been so hard in his life. He wonders if it is possible to die from such a thing. He feels as if he might.

"How is it?" Wei Wuxian asks. His voice is breathier than it was a moment ago.

Lan Wangji feels dampness bloom in his own trousers. He clenches his fists and shuts his eyes.

"Lan Zhan?"

Wei Wuxian glances over, and sees the pained look on Lan Wangji's face. He stops the light, tentative touch he's been using on himself.

"What is it?"

Lan Wangji shakes his head. Wei Wuxian frowns.

"We can stop this right now," he says. "I'm sorry if I pushed it too far. I..."

"No," says Lan Wangji. "You did not. It is not your fault. I should not have agreed."

"Why not?"

Lan Wangji does not know where to begin.

"I should have known I would not be able to."

Wei Wuxian considers this. "There's nothing wrong with not being able to...perform. Under pressure. That—"

Reflexively, he glances down at him, and learns with immediate, brain-melting clarity that performance is not the issue. The sight chokes off the rest of his words. He tries to compose himself. He’s supposed to be helping, not panting like a dog. That's just taking advantage.

"Or. Ah...Do you feel like trying to tell me what the problem is?"

Lan Wangji shakes his head and blows out a frustrated breath. "I am sorry."

"Don't apologize," Wei Wuxian says, resisting the guilt that wants to spring on him. He can troubleshoot this. It's Lan Zhan. He deserves to feel good. "Is it just because I'm here? I can go."

"No," Lan Wangji says quickly. "I will go."

"Lan Zhan..." Wei Wuxian says gently. "You can't go out in public like that."

Lan Wangji knows this. And he has had this problem before, to a lesser extent. He is very good at getting rid of it. Only just now, with Wei Wuxian's warmth palpable beside him, he finds himself unable to concentrate. 

Embarrassment and frustration are rolling off of Lan Wangji in waves. Wei Wuxian casts about, desperate for a solution to the distress he has inadvertently caused.

"Lan Zhan, relax. It's only me. We have time to figure it out. Take a deep breath."

Lan Wangji breathes. It shudders out of him.

"Can I help?" Wei Wuxian asks.

He means it in a general way.

Lan Wangji's eyes snap open and fix him with a disbelieving stare, and he hears, then, how it sounded.

But Lan Wangji looks so...helpless. Almost pleading.

He doubles down.

"Let me help."

Lan Wangji stares at him with confusion just on the edge of fear. Wei Wuxian reaches out to hover a hand over his arm.

"Can I touch you?"

He sees Lan Wangji's throat bob as he swallows hard. He gives the slightest of nods. Wei Wuxian presses down on his bicep in what he hopes is a comforting way, and sweeps his thumb back and forth. Lan Wangji is so warm, even through his remaining layers.

"It's only me," Wei Wuxian says again. He runs his hand down to the fist curled tightly on Lan Wangji's stomach and gently pries it open. He wraps his fingers around his hand and rubs the back of it with his thumb until it relaxes. "It's just us. You trust me, and I trust you, right? Nothing to worry about."

Every word Wei Wuxian says is like another blade to Lan Wangji's gut. He should not be allowing this. In the name of trust, he should not let Wei Wuxian touch him with kindness, with the assumption of pure friendship. He should stop this.

But Wei Wuxian's hand is warm on his. A gesture so simple, reducing Lan Wangji to a hopeless, lovestruck fool. He cannot pull away from it. He could not bear to.

But then Wei Wuxian is moving their hands to rest on the bed between them, and letting go. He slides his hand back up Lan Wangji's arm to his shoulder, then down just slightly. Almost to his chest. Lan Wangji cannot breathe.

Wei Wuxian goes up on an elbow, looking down at him. His robes fall open just slightly, revealing a slice of skin. Lan Wangji looks away.

"Can I show you?" Wei Wuxian asks softly. His hand is a heavy weight. He is asking...he is asking to...

Lan Wangji should say no.

He cannot say it.

He nods. 

When Wei Wuxian's hand moves, when it slides to the center of his chest and beneath the fabric there, Lan Wangji closes his eyes. The first touch is a shock. With considerable effort, he does not flinch. He does not gasp. He keeps still and quiet as the small, shivery waves of sensation roll across his body, growing and fading as more of Wei Wuxian's hand comes in contact with his skin. It rests there, then, and Lan Wangji is grateful for the pause. He needs it to calm himself, to keep from shaking out of his body and into the ether.

But then it begins to move, a slow caress, and Lan Wangji feels all of his hair stand on end.

He did not know touch could feel like this.

"Alright?" Wei Wuxian asks, his hand petting up and down the center of Lan Wangji's chest, gradually widening into oblong circles.

The bright softness of it is beginning to overwhelm Lan Wangji, the sharp awareness it brings to his body unfamiliar and heady. He nods.

They have come this far. He does not know what it would do to him to stop, now. The only way out is through.

Wei Wuxian brushes his fingers out deliberately farther, catching across a nipple. Lan Wangji does not manage to stop his shocked intake of breath at the difference in feeling, at the very pointed, very intense pleasure. Wei Wuxian circles his fingertips almost casually, and does it again. As if it is directly connected, his cock jerks, the damp spot in his trouser spreading. Again, and he clenches his teeth against the sounds working up in his throat.

"Is that too much?" Wei Wuxian asks. He feels unsteady, jittery with adrenaline and determination. He can't believe Lan Wangji is letting him do this. He knows he has to make the most of this one chance.

Lan Wangji shakes his head, and Wei Wuxian gives his nipple a gentle squeeze. At that, Lan Wangji does gasp quietly, his hands fisting tight in the bedding.

"Enough," he forces out, hoarse.

Wei Wuxian's fingers still. "You want—you want me to—"

Lan Wangji nods, his skin flushed with embarrassment and arousal in equal parts. Wei Wuxian moves his hand to rest low on Lan Wangji's stomach, and all his muscles jump and tense in response. It is too intimate, this touch, somehow. More intimate than the others. His cock aches, and leaks, and he is nearly tempted to take it in hand himself. But he is paralyzed still by fearful embarrassment, and now also by his ferocious desire, empowered by all this unexpected fulfillment of distant, illicit hopes.

He waits.

"Lan Zhan, look at me," Wei Wuxian murmurs. He doesn't think he can do this without looking into his eyes and knowing he's really alright.

Lan Wangji's eyes open with a flutter of dark lashes, and their darkness, their intensity, shocks straight through to Wei Wuxian's own arousal. He had expected discomfort and uncertainty. The nerves are there, the slight fear, too, and the embarrassment, yes. But these are nearly subsumed by stormy, determined desire.

Wei Wuxian sees now, he thinks, what Lan Wangji meant. How simply not giving in to the slightest temptation might prove easier than keeping such fierce feeling leashed. He had not realized Lan Wangji might contain such heat, such extraordinary worldly needfulness.

It's insanely arousing. Wei Wuxian struggles not to fall upon him and ravish him on the best of days, but this...

He clears his throat. "Ready?"

Eyes still locked on Wei Wuxian's, Lan Wangji nods, clear and careful. Wei Wuxian slips his hand down, beneath his waistband, immediately hot and slick. He can feel Lan Wangji's hard muscles twitching beneath smooth skin and coarse hair. He lifts his fingers to skim his knuckles along his length, and holds back a shiver. Lan Wangji is hard, and hot, and smooth as silk. And big. Really big.

Wei Wuxian's mouth waters, and that is...a new response to this type of information. He files it away to think about never again.

Lan Wangji can only breathe in short, shallow pants. The light touch is driving him to distraction, too much and not nearly enough. His hips jerk unconsciously. His focus, his restraint, is beginning to drift out of his grasp.

Wei Wuxian wraps his hand around him loosely, and strokes him once from root to tip.

A long breath shudders out of him along with a small, pained sound he does not mean to make. He shuts his eyes tight, but then Wei Wuxian lets go. Lan Wangji makes another sound. Quieter, yet more embarrassing.

"Not enough room," Wei Wuxian says, his hand flat on Lan Wangji's stomach, between his hips.

Lan Wangji does not understand how a touch that was so overwhelming a moment ago could be so grounding now. He is able to fill his lungs easier, for a moment, even though he aches for the touch to return.

"These—can I—” Wei Wuxian tugs at his trousers.

Lan Wangji nods without looking, without thinking. He does not care. Not now.

Wei Wuxian shoves them down. Lan Wangji knows he is shifting, straining for him, but cannot do anything to stop. He is bare and pleading, and he finds he cannot mind at all.

Wei Wuxian knows he shouldn't stare, but it really is impossible not to. Lan Wangji's cock is huge, beautiful, and dark with need. It looks almost painful, honestly, and Wei Wuxian very purposely does not think about how that might be particularly turning him on. Instead he does what he's here to do. He helps.

He touches him gently at first, then more firmly, each stroke coaxing another pulse of precome from his tip. Wei Wuxian didn't even know you could get this wet. But then, he hasn't really taken stock of the state of his own trousers. All of this is very new. He's honestly happy to be surprised.

Lan Wangji is shifting under his hand, breath erratic and noisy, his face contracted in an ecstatic, agonized expression. It's so beautiful Wei Wuxian wishes he could paint it. Wishes he could paint it across the backs of his own eyes and look at it forever.

"Come on, Lan Zhan," he hears himself saying. His voice sounds like a stranger's. "That's good, just let go."

Lan Wangji groans. It's low, and quiet, but it makes Wei Wuxian's cock twitch so hard he gasps.

"Come on," he breathes. "That's right."

Lan Wangji tosses his head to the side and gasps, then visibly bites back another noise. Wei Wuxian tightens his grip and focuses on twisting his hand at the right time, adding and releasing pressure in the right places.

Lan Wangji cuts off a louder sound, sweat breaking out across his skin.

"Wei Ying," he murmurs then, as if dreaming.

Wei Wuxian knows he will be hearing it in his own dreams for the rest of his life.

With one more aborted cry, Lan Wangji's perfectly muscled stomach tenses up in a shallow crescent, and he comes. Head thrown back, throat working with the ragged sounds forced through it. He comes, and comes. Wei Wuxian has never seen this much come in his life. He strokes him, and pulls him through it for what seems like forever. Finally, he quiets, and the ribbons of white shorten and then cease entirely.

Lan Wangji's breaths come hitched and wet, almost like little sobs. Wei Wuxian stares. His mind is entirely, screamingly blank.

At length, Lan Wangji's eyes blink open and look at him with bleary shock. He looks drunk. He looks fucked out. He looks incredible. His eyes are big and damp, his mouth full and red and open. Wei Wuxian wants to—but no. He can't, because—but then Lan Wangji's gaze cuts down to Wei Wuxian's lips, and—

Wei Wuxian leans down and crashes their mouths together. No finesse, no care, no gentleness. He just needs to taste him, to feel him.

Lan Wangji makes a soft, wanting sound and kisses back, sluggish but no less enthusiastic for it. He grabs him with both hands and holds on tight. Wei Wuxian licks into his mouth, hot and soft and insistent, and Lan Wangji hears himself make another awful sound. He tries to keep up, wants distantly to be good at this, feels as if maybe, somehow, if he were, he might be allowed to have it again.

This need collides with the more present one to feel the give of Wei Wuxian's lower lip between his teeth.

Wei Wuxian is the one to make a sound now, sudden and cut-off but needful nonetheless. His fingers dig into Lan Wangji's waist, slippery with come. This combination reawakens Lan Wangji's briefly calmed desire. Now that the dam has burst, he finds himself wanting all sorts of filthy things, most urgently for Wei Wuxian's spend to mix with his own on his skin.

He tries to focus on the kiss. Tries to make Wei Wuxian make that sound again.

Wei Wuxian is losing the struggle not to rut against Lan Wangji's hip. This all started because he was already going out of his mind, and now that the barrier between them has crumbled, what he has wanted hopelessly and what he needs immediately have become the same thing.

"Lan Zhan," he pants against his open mouth, "I...I need. Can I—"

Lan Wangji's fingers dig into his arms. "Yes." His voice is low and shredded. It's so hot Wei Wuxian is surprised he doesn't just come from the sound. "Please."

"Oh, fuck," Wei Wuxian mumbles, and fumbles his trousers down.

He gets a hand around himself—the same hand, still wet, and fuck, oh fuck—but Lan Wangji puts an arm around him and pulls him close, against his side. He sees, out of the corner of his eye, that Lan Wangji is—he's still—

They lock eyes. Wei Wuxian swallows hard. "Do you...do you still need..."

Lan Wangji blinks rapidly, then nods mutely.

He does not actually know. He has no idea what he needs, other than to see what Wei Wuxian might do next.

What he does is push himself up, thighs astride Lan Wangji's hips.

Lan Wangji is not prepared for it. All his breath leaves him once more.

"Is this—too much?" Wei Wuxian asks, leaning over him, breathing hard, pink with his own flush.

Lan Wangji tries not to do anything too extreme, like gripping Wei Wuxian's bare, muscled thighs with both hands.

"It is not," he manages roughly.

Wei Wuxian grinds down against him, and his curse is drowned out by Lan Wangji's sudden, anguished oh.

"Is it—Lan Zhan—is it—"

Lan Wangji's hands are fisted tightly in the bedding, his eyes squeezed shut and turned away. The pale column of his throat is exposed, tense and lovely.

"Please," he breathes.

"Oh, Lan Zhan," Wei Wuxian chides softly, an odd pang in his chest. "It's alright."

He brushes damp hair from Lan Wangji's face, careful not to touch his ribbon. He leans down close and kisses the corner of his mouth. He's so perfect. Wei Wuxian hates to see him seem so conflicted about something so good.

"You can let go," he says again. He doesn't know how to make him understand. "With me, you can, if you want to. I want you to. I really...if you need—whatever you want. I'm here."

As he speaks, he can't seem to stop his hips from moving, little catches of almost-friction between their cocks making Lan Wangji's breath hitch beneath him.

He doesn't know what he's doing. He could be ruining everything. But he can't stop. He's never been this close to anyone, or wanted anyone this much. And it's not anyone, it's Lan Zhan. He wants him. He wants to make him feel good. He wants to be the person to do that. Preferably forever, but he'll take just this for as long as he can have it.

He kisses Lan Wangji's jaw, his perfect throat.

"Is this good? Do you want it?" He has to ask.

"Yes."

Breathless, the both of them undone. He kisses farther down.

"Do you...do you want to touch me too?" He tries not to sound too hopeful.

A pause, then the hoarse reply. "Yes."

"Then touch me."

Another pause. Hesitant fingertips at his knee, sliding upward. The barest touch of a palm on his thigh. He places his own hand over it and presses it down.

"Hold on," he says.

Then he thrusts against him and bites down gently at the same time.

Lan Wangji grips him hard and gasps, chest heaving against Wei Wuxian's.

"Yeah," Wei Wuxian goads, thrusting again. It feels so good. It feels better than anything he's imagined. "Yeah, like this, Lan Zhan, oh fuck."

It's incredible, and yet he needs more. He does his best to line them up and take them both in hand, but his hand is only so big, and between the two of them he's pleased to say neither of them would be considered small. He tries though, and it's almost perfect. Lan Wangji beneath him, writhing and panting, his helpless little noises and upward thrusts. The slick drag between them as he holds them together. He knows he's not going to last, but he almost doesn't care. The best part is watching him.

Lan Wangji is coming apart. He is reduced to sensation, overcome entirely by the sharpness, the omnipresence of pleasure. The only thing anchoring him to the world is Wei Wuxian's soft voice in his ear, Wei Wuxian's hands on his body. He has no idea if a second release is possible, but for now he is blissfully, mindlessly tossed in the ceaseless current.

He is aware of Wei Wuxian taking his hand and moving it, and then the hot, slick mess of them pressed together in his hand.

"Ah," Wei Wuxian pants against him. "That's—good. Together, like this—oh, fuck, Lan Zhan, your hand is—I—"

He groans right under Lan Wangji's ear, and it's so obscene, so honest, that Lan Wangji's climax drags him under with no warning. It feels like every vein, every nerve bursting, filling his limbs, his mind, his mouth with something bittersweet. Like something breaking in him beyond repair.

Lan Wangji moans, long and low and pleading, as he comes. The sound, the sight, the tightening of his hand around them, are all too much. It sends Wei Wuxian over the edge after him, jolting and groaning. He looks down to watch, awed where he might've thought he should be disgusted. In the height of it, he wants to smear his hands through their spend on Lan Wangji's perfect skin, to paint their names in it.

He doesn't do that. This has already pushed through too many boundaries. He collapses into the mess instead, an unsubtle compromise, and then finds himself too weak to move.

When the euphoria fades, it hits him. What they've just done. What he's done, really. Mad with want and lacking any impulse control whatsoever, he may have just done what demonic cultivation and 16 years of absence couldn't manage. He may have just driven Lan Wangji out of his life for good. He...he thinks, probably, the effect won't be quite that drastic. But he's suddenly afraid it could be.

Lan Wangji comes back to himself warm and pleasantly weighed down. Slowly, as his breathing evens out, the comfort bleeds out of him leaving only exhaustion and nerves.

He is not sure how much he has given away, in this. How much of what he has just done can be excused. He tries to still the tremors that are still pulsing through his muscles. Tries to regain his footing, to think. It is nearly impossible with Wei Wuxian still draped over him, boneless and pliant. But he would not trade it away, not a single moment of it.

Eventually, unfortunately, Wei Wuxian lifts up and off. Lan Wangji feels a moment of stark, certain grief, and turns away from him.

"We should clean up," Wei Wuxian says quietly.

Lan Wangji nods. They should. There is...much to clean.

A hand grasps his arm, sudden and solid.

"Lan Zhan, we're okay, right? I didn't. I didn't...this wasn't wrong."

Lan Wangji shakes his head. It was far from wrong.

"Okay...okay. Then, are you okay?"

Lan Wangji does not want to lie. It is a difficult question. It is possible he is alright. He simply does not know.

"Did you know?" Lan Wangji asks suddenly, without premeditation of any sort. 

He wishes he could shove the words back into his mouth. But he cannot help but wonder. How much of this was...a knowing kindness? How much of this was pity, born of his own horribly obvious desires?

"Know what?"

Lan Wangji takes a breath. As much as he wishes he could, he does not think he could go back. Back to before he had this, knew this, felt this.

"That I wanted you."

There is a stunned silence. The hand on his arm tightens painfully.

"No," Wei Wuxian says. "You—how long?"

Lan Wangji shakes his head. That, he is not sure he can make himself say.

"Did...did you know?"

"Know?" Lan Wangji repeats, confused. Of course he knew his own desires, as unfortunate as they were.

"That I wanted you."

The silence then is suspended. The moment before a fall. Lan Wangji turns.

"You what?"

Wei Wuxian blinks at him. He really is an unparalleled mess. Lan Wangji aches with how much he loves him.

"Lan Zhan," he says, covering sheepishness with a reprimanding tone. "You didn't really think you were the only one, after that?"

Lan Wangji feels as if he is making rather a habit of complete and utter breathlessness. He stares at him, at the earnestly hopeful look in Wei Wuxian's eyes.

"I did not know."

"Well," Wei Wuxian says. "You do now. In case...in case that matters."

Lan Wangji does not know what is happening inside him, but it is riotous. He shoves it down, out of the way. This is something, but it is not...he cannot. He has lied by omission, he feels, too much now. He cannot continue.

"Then you should know," he says, measured as he can, "that what I feel is more than wanting." Wei Wuxian continues to stare at him. Lan Wangji has to look away. "In case that matters."

"It matters," Wei Wuxian says, a thin croak. "It—Lan Zhan, how much more, exactly, could you be, ah, specific? Because I don't want to say the wrong thing, but—"

Lan Wangji cannot bear to speak of it anymore. He unties his ribbon and lays it across Wei Wuxian's palm, at which point Wei Wuxian stops speaking and stares at it, instead of him, for a long moment.

"Lan Zhan..."

Lan Wangji's heart is heavy even as anxiety sparks through his overtired veins. But then, suddenly, he is horizontal again, and there is a riot of a different sort, of heat and limbs and lips, and he is being kissed all over his face.

"How long?" Wei Wuxian is saying again, between sweet pecks and lingering presses. "You wouldn't say. How long?"

"Wei Ying?"

Wei Wuxian can tell Lan Wangji hasn't yet caught up, and it's adorable and sad at the same time. He takes pity.

"I'll go first. I think I've probably loved you since forever, but I didn't know until, well, until I thought I'd lost you, back then. How stupid is that? Now you. Tell me how stupid we both are, how long we could have been doing this."

Lan Wangji is staring at him with unadulterated awe. It's cute, but it also makes Wei Wuxian feel squirmy and uncomfortable. He kisses him again, deep and slow, a new way they haven't tried. It's extremely good.

He manages to tear himself away. "Tell me or I'll stop kissing you," he says. He doesn't even know if it's a good threat. He hopes it is. It'd get him to speak if their places were reversed.

"Always," Lan Wangji breathes, still awed, still wide-eyed and sweet. It gives Wei Wuxian pause.

Lan Wangji sees him looking back through his spotty memories, trying to fit this information into them. He feels a stab of regret that he never made it clear before now. He resolves to make it abundantly clear every moment from here on out. He surges up to kiss those memories away.

It takes a long, long time before they clean up and do anything else.

In the future, Lan Wangji still doesn't make a habit of engaging in self-pleasure. He doesn't have to. Except, of course, when Wei Wuxian realizes he's rather sad he missed out on watching.

~The End~

If you enjoyed this, you can keep up with new threads as they happen on my twitter. If you want to see me in Real Writing Mode, check out my works on ao3!

#my fic #mdzsnet #theuntameddaily #the untamed fanfiction #wangxian fanfiction #this escalated very quickly #but still managed to be 9k words in three days #threadfics are both a blessing and a burden #they're quick and messy and fun #this one got called wholesome a lot #if i had a dollar for every time my smut has been called wholesome...... #i work SO hard to take it as a compliment hahaha

[mensbodybuildingtips]

SIX MEALS A DAY

The '6 a day' regulation likewise maintains your tummy smaller, advertises more water consumption, as well as allows you to consumption extra fiber, fruits and vegetables.

The most severe of bodybuilders know that taking in six or more meals per day is important to not only substantial gain, however makes it less complicated for your body to efficiently absorb the food, as well as keeps you topped off with nutrients. The 'six a day' guideline also maintains your belly smaller, advertises much more water consumption, and also permits you to consumption more fiber, fruits as well as vegetables.

However, this does not imply that you could get every bag of potato chips, sweet bar or Large Mac you see. You have actually reached eat healthy and balanced to construct mass, and you also must consider the various other guidelines of body building nutrition.

1. Consume at least a gram of protein each extra pound of bodyweight every day.

2. Beverage a minimum of one ounce of water for every single two extra pounds of bodyweight every day and strive to drink more.

3. Have a suitable postworkout beverage or meal.

4. Always eat breakfast.

5. Leave behind all improved sugars or processed foods.

6. Usage supplements to improve your exercise as well as nourishment efforts.

THE GLUTTONY DIETEarly body builders consumed virtually everything within arms-length throughout their daily routines, although they stayed clear of most convenience food. Simply as swiftly, they would rest down to a whopping steak dinner that evening, complete with veggies, a baked potato as well as a salad. However that had not been all. If even more meat was readily available, they 'd assist themselves to that, too, till there was nothing left visible to devour.

Sound caveman-esque? Sure, by today's more liberal exercise requirements. It worked. And, like the adage states: 'If it ain't damaged, do not repair it.' Going back to the bodybuilding of late certainly cannot injure your training regimen.

THE STANDARDSOf your six-pack of dishes, let us recommend the maximum timing for 3:

Breakfast: Make certain you eat in mind the night before to make sure that when you wake up in the early morning, you could consume immediately. Despite exactly how rushed you are in the mornings, make eating morning meal a vital part of your everyday regimen. Experiment with what proportion of carbs and healthy proteins function best for you throughout the day.

Postworkout: Prevent thrashed muscle mass fibers by consisting of a protein as well as carbohydrate beverage after every energetic exercise. This will maintain cortisol in check and stop muscular tissue assimilation. All or mostly all of those nutrients will contribute to fix and also strengthening of your muscular tissues, liver, intestine and immune system.

The '6 a day' regulation also maintains your tummy smaller, promotes much more water usage, and also enables you to intake more fiber, fruits and also vegetables.

Before bed: Although eating prior to bed has formerly been taken a significant no-no, it lessens muscle breakdown. This is one instance where picking healthy protein with a significant web content of casein with its long term digestion as well as shipment of aminos to the muscles, could potentially be remarkable to swiftly digested and absorbed proteins, such as pure whey.

BUY IN BULKThe three amount of time explained earlier are certainly vital. Yet, to keep your body trained, it takes three more dishes on top of that to ensure a substantial body, and amino shops topped-off. The concern is, how can you do it with the least amount of difficulty? If cooking is your arc bane, overcome it. All you have to do is prepare every one of your meat wholesale once a week (either on a huge grill or in the oven) to ensure that for the following few days, your meals are just a nuke away.

Next, include a starchy thing such as a potato, yam or wonderful potato, steamed rice or oatmeal. Lastly, all you require are berries, a few steamed or microwaved broccoli florets, an orange, or other resources of fiber and also antioxidants.

START SEEING RESULTS!Give it an honest try for 2 weeks, emphasis, and be patient! By the end of those 2 weeks, you will certainly see and also feel a difference in your figure and power level, offered you take our primitive (but effective) recommendations and eat up a storm.

Nothing in life is ever before simple, so anything worth your energy and time needs to be given major effort. Fine-tuning your diet as well as exercise programs is among them. There is nothing more vital than you and your wellness. Eat up, chow down and enjoy! FLEX.

#body building #bodybuilding #exercise #wellness

[dorsey27dunlap]

Eight Organic Techniques To Boost Testosterone Levels

Jam your fingers and apply pressure into your perineum, the soft tissue among your scrotum and your anus. He turned his family’s homestead into a sanitarium, and sufferers flocked to it in the hope that his cold water cure could assist them. The initially hydrotherapy facility opened up in the U.S in 1843, appropriate when the sanitarium craze hit America.

You need to not have TT if you program on possessing children quickly. If you are becoming treated for Low-T your physician may possibly recommend added treatment for sperm production. Research shows that low testosterone can result from issues like chronic alcohol abuse (but not low-to-moderate alcohol intake) and opioid use.

Eight Organic Methods To Enhance Testosterone

In addition, certain foods are needed to eliminate estrogens from the body such as broccoli, cauliflower, and cabbage. But, in basic, counting macro-nutrients, which are carbohydrates, fats, and proteins, is vital (aim for about 33% of each). There are online calculators for how many calories you have to have to consume in a day, and apps to keep count of macros. Importantly, men and women have been advised for some time to prevent fats, but not all fats are the exact same. Unsaturated fats like those in avocados and nuts are important to offer the physique what it requires to make testosterone and carry out other important functions. testosterone injections More than 90 % of males with advanced liver illness also have low testosterone. In quick, the jury is also out on BPA and testosterone. Like with several other well being-related topics, it is effortless to come across inaccurate, outdated or just plain incorrect facts about growing testosterone. Myths about testosterone are quite a few and data that sounds fantastic generally travels additional than facts that’s trustworthy. Instead, try aiming for a moderate alcohol intake if you are ordinarily a frequent drinker.

Have A Glass Of Milk Just Before Going To Sleep At Night

Try beginning with physique weight exercises, which are movements that rely on your own physique weight to enable develop total body strength — no fitness center membership necessary. But it is not the only cause you may be looking to increase your testosterone levels. Get helpful guidelines and guidance for every thing from fighting inflammation to acquiring the ideal diets for weight loss...from workout routines to develop a stronger core to guidance on treating cataracts. PLUS, the most recent news on health-related advances and breakthroughs from Harvard Medical School experts. In healthful guys, serum testosterone levels variety from 300 to 1050 ng/dL, peaking in the late teens and early 20s prior to plateauing and starting a gradual decline at about 1-2% per year just after age 30. Tailor the above recommendations to your personal demands and life style.

A balanced diet not only enhances your T levels, but it has numerous health positive aspects. Many studies show that alterations in dietary plans might lead to hypogonadism. Consuming a balanced diet program enriched in proteins, carbs, and healthful fats can go longer toward regular T levels as you age. Investigation has found that heavy coaching like weight lifting may be the best way to increase testosterone.

#testosterone booster #boost testosterone #testosterone boost #booster testosterone #boosting testosteron

[your-dietician]

Stop Doing This or You Could Get a Heart Attack, Experts Warn

New Post has been published on https://depression-md.com/stop-doing-this-or-you-could-get-a-heart-attack-experts-warn/

Stop Doing This or You Could Get a Heart Attack, Experts Warn

You pour it out, wear it on your sleeve and love people from the bottom of it. But do you take care—we mean, proper care—of your heart?

For decades, heart disease has been the No. 1 killer of Americans.

The good news: You can make quick, easy changes to your lifestyle to cut your risk, and add years to your life, and it’s never too late. Here are the top 50 things you’re probably doing that put you in danger—from the Eat This, Not That! to you, with all our heart. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You Have “Long” COVID and May Not Even Know It..

1

Not Getting Your Blood Pressure Checked

Woman Checking Blood Pressure At Home

Is your blood pressure in a healthy range? Are you sure? It might be higher than you think. In 2018, the American Heart Association lowered the guidelines for healthy blood pressure from 140/90 (and 150/80 for those older than 65) to 130/80 for all adults. According to Harvard Medical School, that means 70 to 79 percent of men over 55 technically have hypertension. Over time, that can weaken the walls of blood vessels, increasing your risk of stroke, heart attack and dementia.

The Rx: To lower your risk, get your blood pressure checked soon — and regularly. Follow a heart-healthy diet, lose weight and stay active. Read on to discover the best foods to eat.

2

Not Knowing Your Cholesterol Level

Cholesterol test

As we age, the body produces more cholesterol, which can build up in the arteries, increasing the risk of heart disease and stroke. In women, menopause causes LDL (“bad”) cholesterol to rise and HDL (“good”) to drop. Experts advise getting your cholesterol checked every five years, but older adults may need it done more frequently. Your total cholesterol level should be less than 200 milligrams per deciliter (mg/dL), with an LDL level of less than 100 mg/dL and an HDL level of 60 mg/dL or higher.

The Rx: To keep your levels in a healthy range, eat a diet low in saturated fat and trans fats, get exercise and maintain an ideal weight.

Story continues

3

Eating Too Much Saturated Fat

Woman putting raw meat in refrigerator

There’s been some confusion around fats and cholesterol and heart health in recent years, but the latest science is this: According to the American Heart Association, eating foods high in saturated fat raises LDL cholesterol in your blood, which increases your risk of heart attack and stroke. What foods are high in sat fat? Red meat, chicken with skin, butter and cheese.

The Rx: For good heart health, the AHA recommends that you consume only 13 grams of saturated fat per day. (For context, a 1 oz slice of Swiss cheese contains 5 grams of saturated fat. A McDonald’s Quarter Pounder With Cheese contains exactly 13 grams.) Focus your diet on lean protein and as many colorful fruits and vegetables as possible.

4

Not Getting Enough Exercise

Man doing bridging exercise, lying on his back on black mat in empty office interior. Viewed from floor level from his head

Lace up those old Reebok Pumps. The AHA’s weekly exercise guidelines for heart health haven’t changed, even though only about 20 percent of us follow them: 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous exercise, plus muscle-strengthening exercise two times a week.

The Rx: Some examples of moderate-intensity exercise are brisk walking, dancing or gardening; vigorous exercise is running, hiking or swimming. If you think you can’t make 150 minutes, get moving anyway. Any amount of exercise is better for your heart than none.

5

Drinking Sugary Drinks

Man is dangerously eating junk food and cold drink while driving his car

It’s no secret that too many of us are drinking too many of our daily calories. And what’s bad for your waistline is bad for your heart. A March 2019 study published in the journal Circulation found that drinking sugary drinks was associated with an increased risk of death, particularly from cardiovascular disease.

The Rx: Switch out that soda for water or seltzer without artificial sweeteners. (Read on to find out why diet soda isn’t the answer.) “Drinking water in place of sugary drinks is a healthy choice that could contribute to longevity,” says Vasanti Malik, the study’s lead author and a research scientist at the Harvard T.H. Chan School of Public Health.

6

Eating Too Much Sugar, Period

Sugar on background

Consuming too much added sugar — the sugar that manufacturers add to foods to sweeten them or extend their shelf life — won’t just blow your pants budget; it’s a major risk factor for heart disease. According to the National Cancer Institute, adult men consume 24 teaspoons of sugar a day, the equivalent of 384 calories! “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.

The Rx: The American Heart Association advises that adults consume no more than 150 calories (about 9 teaspoons, or 36 grams) of added sugar daily. That’s about the amount in a 12-ounce can of soda. To learn how to reduce your sugar cravings and lose a pound a week, check out the 14-day plan Zero Sugar Diet!

7

Drinking Too Much Alcohol

Two glasses of whiskey, one being filled from a bottle

Alcohol’s effect on your liver and your beer gut are well-documented, but excessive drinking takes a toll on your heart, too. “Too much alcohol can increase blood pressure, and triglycerides, which can increase your risk of heart disease,” says Dr. Sarin Seema of EHE Health.

The Rx: How much is too much? Seema recommends that women should have no more than one drink a day, and men should say when at two.

8

You Haven’t Asked Your Doctor About Heart Testing

Health visitor and a senior man during home visit

Little-known fact: Standard heart tests at your annual physical — and ECG and, in some cases, a stress test — aren’t good at detecting clogged arteries until they’re 70 percent blocked. You could ace both tests and still be on your way to a heart attack. Luckily, more advanced imaging and blood tests are available, along with genetic screening, to uncover arterial issues before they lead to heart disease.

The Rx: Talk to your doctor about your personal and family health history to determine if it’s time for a more extensive peek under your hood.

9

Drinking Diet Soda

Woman cracks open can sod

Studies show that people who drink diet sodas and other artificially sweetened beverages have a higher risk of metabolic syndrome. That’s when your body has trouble processing insulin, which is a precursor to Type 2 diabetes. And that’s a heart attack risk.

The Rx: Swap out sugary beverages and diet drinks with classic H20, seltzers or homemade spa water. There are some excellent seltzer options that are completely unsweetened (LaCroix or Polar), are infused with tea (Sound) or have low amounts of natural sugar from a dash of fruit (Spindrift). Avoid any with artificial sweeteners.

10

You Have Untreated A-Fib

ekg ecg heart test with stethoscope

One in four Americans over the age of 40 could develop a type of irregular heartbeat known as atrial fibrillation (AF or A-Fib). According to the Harvard Health Letter, because AF reduces the heart’s pumping efficiency — by anywhere from 10 to 30 percent — it can lead to heart failure, angina and stroke.

The Rx: If you’re experiencing an irregular heartbeat — symptoms can include a fluttering in your chest, or you feel like your heartbeat is unusually rapid or slow — talk to your doctor, who can run basic tests like an ECG or refer you to a cardiologist, who may prescribe medication or other therapies.

11

Oversleeping

African American man fast asleep

The principle “too much of a good thing” applies to one of the best things of all: Sleep, particularly as we age. A review of research published in the Journal of the American Heart Association found that getting more than eight hours of shut-eye can increase the risk of cardiovascular disease. Nine hours comes with a moderate risk — and 11 hours was associated with a nearly 44 percent increase! (Un-fun fact: Oversleeping also increases your risk for dementia.)

The Rx: The latest recommendation from sleep experts, including the National Sleep Foundation, is that adults should get seven to nine hours of sleep a night — no more, no less.

12

You’re Socially Isolated

sad frustrated man with stubble in jeans, shirt holding fingers between close eyes using smart phone

Turns out the lonely hearts’ club is a literal thing — and not a group you want to join. Feelings of loneliness and social isolation can increase a person’s risk of having a heart attack, according to a study published in the journal Heart. People who reported poor social relationships had a 29 percent higher risk of coronary disease, and a 32 percent higher risk of stroke, than those with robust friendships. Why? Researchers believe loneliness increases chronic stress, a risk factor for heart disease.

The Rx: Make it part of your routine to hit the gym, develop hobbies, take classes, call or Skype with friends or family. If you’re feeling socially isolated or depressed, talk to your doctor about the best course of action. You might benefit from talk therapy too.

13

Carrying Around Extra Weight

Doctor measuring obese man waist body fat. Obesity and weight loss

Excess poundage weighs on your heart the most. Research shows that overweight people who achieve even modest weight loss (5 to 10 percent of total body weight) reduce their risk of cardiovascular disease.

The Rx: Know your healthy weight range. Eating a plant-heavy diet, reducing your consumption of empty calories and processed foods, and being more active are three of the easiest ways to get there. Don’t undertake a trendy diet like Keto without talking to your doctor.

14

Not Having Enough Sex

Couple sleeping

This one’s easy. A review of research published in the American Journal of Cardiology found that having sex once a month or less increases your risk of cardiovascular disease. Although erectile dysfunction (ED) can be an indicator of heart disease, this review found an association between low sexual activity and heart disease independent of ED.

The Rx: Get down to it. (Unfortunately, it’s not clear from the study if masturbation had beneficial effects, but it couldn’t hurt.)

15

Not Eating Enough Omega-3s…

raw salmon on cutting board

Foods high in omega-3s are great for our heart. This type of unsaturated fatty acid may reduce inflammation throughout the body, decrease triglycerides, lower blood pressure and decrease heart disease risk, the Mayo Clinic says.

The Rx: Eat whole-food sources of omega-3s like lean fish, grass-fed beef, walnuts and omega-3 eggs. The National Institutes of Health recommend women get 1,100mg and men have 1,600mg of omega-3s daily. Don’t take a shortcut by popping supplements; research indicates they may be ineffective.

16

… And Eating Too Many Omega-6s

Pouring vegetable oil into skillet on stove

Be on the lookout for omega-3’s cousin. Consuming too many omega-6s can raise your risk of heart disease. Although this polyunsaturated fatty acid is essential for health, most Americans eat too much. Scientists believe an excess of omega-3s can trigger inflammation throughout the body, which is bad for your heart. They’re most commonly found in vegetable and corn oils, mayonnaise and salad dressings.

The Rx: Experts say vegetable and seed oils are the biggest sources of omega-6s in the American diet. Cook with heart-healthy olive oil instead.

17

You Have Uncontrolled Diabetes

Midsection of young woman using glucometer to check blood sugar level at home

The risk of developing Type 2 diabetes increases dramatically over age 40, so much that the American Diabetes Association recommends a regular diabetes screening for all adults over 45. Diabetes causes sugars to build up in the blood; over time, that damages arteries and can lead to cardiovascular disease.

The Rx: Get screened during your annual physical. If you’re on medication for your diabetes, make sure you’re compliant with dosages and monitoring.

18

Smoking

Middle age hoary senior man

Cigarette smoking is the No. 1 preventable cause of death, according to the Cleveland Clinic. And lung cancer isn’t the only major threat — toxins in cigarette smoke damage the lining of your arteries, causing them to thicken, while reducing the amount of oxygen in the blood. That spikes your risk of a heart attack.

The Rx: Quit smoking ASAP; see your doctor for help. (It’s never too late: Even people who quit smoking between the ages of 65 to 69 can add one to four years to their lives, the Cleveland Clinic says.) And if you don’t smoke, this is not a golden-years habit you want to pick up.

19

A Sedentary Desk Job

tired woman lying down on desk at work

A 2017 study at the University of Warwick found that workers with desk jobs had bigger waists and a higher risk of heart disease than those with more active jobs. What’s more, workers’ bad (LDL) cholesterol increased and good (HDL) cholesterol decreased with each hour beyond five hours of sitting a day.

The Rx: If you work a desk job, converting to a treadmill desk might be a bit hardcore, but you should stand and move around as much as possible during the day.

20

Ignoring Your Family History

Fill out the family history section in the medical questionnaire

According to research published in the journal Circulation, men with a family history of heart disease had nearly a 50 percent increased risk of developing cardiovascular problems. The National Institutes of Health calls that family history a primary risk for heart disease. Are you doomed? No. But it’s all the more reason to prioritize heart health.

The Rx: Make sure your doctor knows about your family history and ask if any additional screening tests would be a good idea. “Your family medical history is a key, but complex, risk factor for heart disease,” said Dr. Pradeep Natarajan, a cardiologist with Massachusetts General Hospital, in Harvard Men’s Health Watch. “The risk factor will always be there, but the longer you live without developing heart disease with healthy behaviors, the smaller its effect.”

21

Eating Ultra-Processed Food

Sausage links

We know that one key to heart health is to eat more whole foods and less processed junk, but experts have pinpointed a new enemy: What they call “ultra-processed food.” Two May 2019 studies published in The BMJ link highly processed food with an increased risk of cardiovascular disease and an increased risk of early death. What’s “ultra-processed”? The researchers listed “sausages, mayonnaise, potato chips, pizza, cookies, chocolates and candies, artificially sweetened beverages and whisky, gin and rum.” In other words, stuff you know you should be avoiding anyway. In other studies, highly processed food consumption has been correlated with higher risks of obesity, high blood pressure, high cholesterol — all risk factors for a heart attack.

The Rx: Limit the proportion of ultra-processed food you eat, and increase unprocessed and minimally processed foods—like any food recommended by Eat This, Not That!

22

Eating Too Much Salt

hands adding salt to pasta water

Studies show that most Americans consume about 3,400mg of sodium daily — way over the recommended 2,300mg (which amounts to about one teaspoon of salt). High salt intake is a major risk factor for high blood pressure, which in turn ups your chance of having a heart attack.

The Rx: Not only should you put down the salt shaker (according to the American Heart Association, ¼ teaspoon of salt is 575mg of sodium) but limit your consumption of fast food and processed foods, which tend to come loaded with sodium. They have so much, in fact, that if you eat them frequently, you might be over a healthy limit even if you don’t add salt to your meals.

23

Stressing Out All The Time

tired businessman with eyeglasses and laptop computer rubbing eyes at office

We all have stress, and no one wants to be called a snowflake, but science is clear that chronic stress is really bad for your body. “When stress is excessive, it can contribute to everything from high blood pressure, also called hypertension, to asthma to ulcers to irritable bowel syndrome,” said Ernesto L. Schiffrin, M.D., Ph.D., professor in the Department of Medicine at McGill University. Hypertension is bad for your heart — and stress leads people to engage in other unhealthy behavior that can tax your ticker, including drinking too much alcohol and stress-eating.

The Rx: Exercising, not smoking, eating a healthy diet and maintaining a healthy weight are good ways to deal with stress, said Schiffrin.

24

Snoring

Woman (age 30) suffers from her male partner (age 40) snoring in bed

If you snore, it might be more than a nuisance for your bedmate. Snoring can be a sign of sleep apnea, during which breathing can stop for as long a minute before your brain wakes you up to resume breathing. Sleep apnea has been associated with high blood pressure and other health problems. And according to the National Sleep Foundation, snoring itself is associated with a risk of cardiovascular disease. People who snore have a higher chance of experiencing a thickening in the carotid artery, which doctors think might be caused by the vibrations of snoring.

The Rx: If you snore, or your partner points out your snoring, talk to your doctor—if not for yourself, then for your bedmate.

25

Not Getting Enough Sleep

A tired sleepless woman with the pillow over her head

Americans are chronically sleep deprived, and not only does it make us a real piece of work in the mornings, it’s bad for heart health. According to a study done by the CDC, people who slept less than 7 hours a night reported having more heart attacks — along with obesity, Type 2 diabetes and high blood pressure, three conditions that lead to heart disease.

The Rx: For optimum health and to lower your heart attack risk, get seven to nine hours of shut-eye a night.

26

Living in Lower Altitude Places

Condos located right off the lake

If you want to avoid experiencing a heart attack, move to the mountains! One 2017 study published in the journal Frontiers in Physiology found that those who lived in lower-altitude places had an increased risk of metabolic syndrome—one of the risk factors for heart disease and heart attacks.

The Rx: If you do live in a lower altitude setting, you might not have the option of moving. However, you should be more cognizant of the other heart attack risk factors and focus on keeping them to a minimum.

27

Not Knowing What is in Your Supplements

woman with medicine jars at home

According to Christina Murray, MD, Medical Director OU Medicine Cardiology, Pulmonary&Vascular Medicine, taking bad nutritional supplements could impact your heart health in a major way. “There is a risk of chemicals, extra caffeine and other products that may cause drug interactions that could put you at extra risk for a heart attack,” she points out.

The Rx: Before taking any nutritional supplement always run it by your doctor.

28

Not Battling Inflammation

Moody young woman holding her neck

Although inflammation is not proven to cause cardiovascular disease, it is common for heart disease and stroke patients and is believed to be a sign of atherogenic response, according to the American Heart Association. “This irritation can increase one’s risk of developing plaques in arteries (most importantly in the heart) and can cause a downstream effect of triggering blood clots leading to myocardial infarctions aka heart attacks,” explains Alexandra Kreps, MD, at Tru Whole Care, who says sustained levels of inflammation can irritate blood vessels. “A marker in the blood called hs-CRP can measure inflammation and is correlated with one’s risk of heart attack/heart disease in the future. This can be checked by your primary care doctor or cardiologist.”

The Rx: Dr. Kreps offers a few tips for reducing inflammation. First, maintain an anti-inflammatory diet (such as more fruits and vegetables containing omega 3 or the Mediterranean diet). Also, if you are obese, you should work on losing weight. Controlling blood sugar, exercise, and managing stress levels are other ways to battle inflammation.

29

Not Getting the Right Vitamins

woman taking vitamins

A major risk factor for heart attacks is not getting enough magnesium and B vitamins, explains Jacob Teitelbaum, MD, integrative physician and author of the best-selling From Fatigued to Fantastic!. “Food processing has cut our magnesium intake by 50%, and this has been shown to increase abnormal heart rhythms and diabetes, along with increasing other risk factors,” he explains. Optimal levels of B vitamins are also essential for bringing down elevated homocysteine levels.

The Rx: Since it can be difficult to get enough of these from the American diet, he suggests taking special multivitamins that contain optimal levels.

30

Taking Over-the-Counter and Prescription Arthritis Medications

vitamins in store

Certain medications can make you more prone to heart attacks, says Dr. Teitelbaum. “Called NSAIDs (e.g. ibuprofen), these are associated with a 35% increased risk of heart attack and stroke, causing 35,000 excess heart attacks yearly in the US,” he points out.

The Rx: A healthy alternative? Dr. Teitelbaum suggests “a unique highly absorbed curcumin plus Boswellia combination called Curamin, that has been shown to be more effective than NSAIDs in three studies but result in ‘side benefits’ instead of side effects.” He claims that Glucosamine plus chondroitin has been shown to be equally effective as Celebrex, and actually decreases heart attack and death risk.

31

Living in Chronic Pain

Suffering From Abdominal Pain Touching Aching Stomach Lying On Couch At Home

Don’t try and suffer through your pain. “Chronic pain is still more dangerous than the medications,” Dr. Teitelbaum points out. According to the Cleveland Clinic, chronic pain can lead to a chronic stress reaction that causes an increase in blood pressure and heart rate, increasing the risk for conditions such as heart disease.

The Rx: Speak with your physician and figure out an effective treatment plan for your chronic pain.

32

Excessive Stimulant Use

Energy drinks

Stimulants increase your heart rate and blood pressure, which are triggers for those already at risk of heart attacks, points out Thanu Jey, DC, Clinic Director at Yorkville Sports Medicine Clinic. “Many of us use caffeine which is generally safe in moderate amounts, but stronger stimulants such as cocaine and amphetamines multiply the effects on the heart and substantially increase your risk,” he explains.

The Rx: There are a million reasons you should avoid stimulant drugs, and heart attacks are just one of them. “If you are an at-risk individual, consult your doctor/cardiologist about caffeine and other stimulants,” urges Dr. Jey.

33

Uncontrolled Anger

Photo of angry bristle man dressed in shirt in a cage print sitting on sofa in home and using laptop computer

Similar to stress, anger can increase your risk of a heart attack as it increases your heart rate and blood pressure. “These can push you towards an episode, especially if you’re already at risk,” Dr. Jey points out. One 2015 study published in the European Heart Journal found that intense anger episodes increased the likelihood of acute heart occlusion, which obstructs blood flow to the heart.

The Rx: “Understanding the effect anger can have on your physiological system is important in reducing this risk,” Dr. Jey explains. In order to control your anger, speak with your medical expert. There are a variety of methods ranging from medications to therapy, that can help.

34

Poor Dental Hygiene

Asian Senior woman feeling tooth pain

Bad dental hygiene can be responsible for a slew of medical problems, including heart health. A 2016 study published in the BMJ Postgraduate Medical Journal found that oral bacteria can increase your risk of atherosclerosis—aka hardening and narrowing of the arteries—increasing your likelihood of heart disease.

The Rx: Make dental health a priority!

RELATED: What Taking a Vitamin Every Day Does to Your Body

35

Skipping Your Morning Meal

breakfast rush

Maintaining a healthy diet is an important part of heart health. While many people are fans of intermittent fasting, you might want to think twice before skipping your morning meal. According to one review of research published in the journal Circulation in 2013, there is a definite link between eating breakfast and a reduced risk of coronary heart disease.

The Rx: Even if you have to eat on the go, make sure to start your morning with a healthy breakfast.

36

Working at Night

Businessman working overtime in office.

While spending a late night or two at the office probably isn’t going to give you a heart attack, according to a 2016 study published in the Journal of the American Medical Association, working consistent long, late night shifts are going to increase your chances of heart disease.

The Rx: While you shouldn’t go out and quit your job, if you fall into this category you should think about reducing all your other risk factors.

37

Driving Everywhere

Businesswoman is using a car while working

Traffic can be incredibly stressful. But, in addition to the stress-related heart health implications of driving a car, there is another component of driving you should consider. Riding your bike or walking instead of driving can reduce your heart attack risk, according to a study published in the journal Archives of Internal Medicine. Why? Obesity is directly related to heart health.

The Rx: If you have an option, you should consider walking or riding instead of hopping in the car.

38

Having a Bad Boss

bad-tempered caucasian business executive yelling at two asian subordinates in office

Because stress is a huge risk factor for heart disease and heart attacks, working in a stressful environment—including under the leadership of a bad boss—can really up your chances of cardiac arrest. In fact, one Swedish study published in the journal Occupational and Environmental Medicine confirmed this, finding that people with uncommunicative, secretive, inconsiderate, and incompetent bosses are 60 percent more likely to have a heart attack.

The Rx: If you are constantly experiencing stress at work, you should seriously think long and hard about whether the situation is healthy and whether it is worth sacrificing your health over. If finding a new job isn’t an option, you should take measures to reduce work stress—which could include meditation or exercise.

39

Having Lots of Children

Overwhelmed exhausted woman feeling tired of cleaning in her messy house sitting on the floor with toys and laundry lying around her

We all know children are stressful, but science has actually confirmed that women who birth more babies are more likely to have a heart attack. According to a 2018 review of data in the European Journal of Preventive Cardiology the more times a person gives birth, the greater their risk of heart disease is.

The Rx: If you do want a big family, make sure to keep all your other risk factors at a minimum—and consider hiring a nanny!

40

Spending Too Much Time Indoors

sad woman near window thinking

Being out in nature can improve your health in a number of ways, including your heart. According to a 2015 review of research published in Current Epidemiology Reports, exposing yourself to nature will improve both your mental and cardiovascular health. Why? According to the study, “higher levels of greenness were associated with lower risk of CVD, ischemic heart disease, and stroke mortality.”

The Rx: Make sure to get outside whenever you can.

RELATED: The #1 Cause of Obesity

41

Being Sick With the Flu

Getting the flu sucks in so many ways. But you might not know it can seriously impact your heart health. According to a 2018 study published in The New England Journal of Medicine, during those first seven days after influenza has been confirmed, you are much more prone to having a heart attack due to your compromised immune system.

The Rx: Get the flu shot! It will not only reduce your chances of getting sick, but keep your downtime to a minimum.

42

Not Having Sex Regularly

Unhappy couple not speaking to each other on bed at home in the bedroom

Sex does a body—and heart—good. According to a review of research published in the American Journal of Cardiology being sexually active by doing the deed more than once a month, will decrease your risk of cardiovascular disease.

The Rx: Stay sexually active! And keep it safe.

43

Untreated Depression

selective focus of depressed african american man sitting with bowed head

Depression can negatively impact your health in so many ways, your heart included. 2014 research published in Psychosomatic Medicine found that treating depression early can reduce your risk of cardiovascular disease by half.

The Rx: Don’t let your depression go untreated. Speak to a mental health expert ASAP about treatment options.

44

Not Properly Hydrating

Woman drinking water from glass.

Drink up—water that is! Research published in the European Journal of Nutrition found that even minor dehydration can increase your risk of cardiovascular disease—even in healthy young adults.

The Rx: Make sure to stay hydrated.

45

Getting a Divorce

Senior signing papers at the office.

Divorces can be incredibly stressful, and may even put you at risk for a heart attack. A 2017 study published in Cardiology Research and Practice found that women who went through a divorce were more prone to heart conditions, including heart attack. Those who went through multiple divorces were at an even higher risk.

The Rx: Obviously, staying in an unhealthy marriage isn’t the solution. However, marrying the right person and keeping your marriage as healthy as possible are things that are going to help your heart health.

RELATED: 9 Everyday Habits That Might Lead to Dementia

46

Financial Stress

female sitting at kitchen table with laptop, dealing with financial stress

Stressing out about money can take a serious toll on your heart health. One study conducted by the American Psychological Association found that those experiencing financial stress were 13 times more likely to suffer from a heart attack.

The Rx: Try and keep your finances as stable as possible.

47

Living Near Fast Food

The more convenient it is to indulge in greasy food from McDonald’s or Taco Bell, the more likely you are to suffer a heart attack. A Dutch study published in the European Journal of Preventive Cardiology found that adults living within a half-mile of fast food outlets were more likely to develop heart disease than those living further away.

The Rx: If you do live near fast food joints, resist the urge to become a regular.

RELATED: I’m a Doctor and Here’s How to Not Catch Delta

48

Eating Out

Woman Wearing Homemade Mask Picks Up Food at Restaurant During Covid-19 Lockdown

With our busy lifestyles it can be tempting to eat the majority of meals out at restaurants. However, you could be putting your heart health at risk. According to a recent study published in the Journal of the American College of Cardiology, those who engaged in “social-business” eating were over a third more likely to have dangerous plaque build-up in their arteries, putting them at increased risk for heart attack and heart disease.

The Rx: Consider following a heart-healthy diet, such as the expert-endorsed Mediterranean Diet. When you do eat out, make healthier choices.

49

Not Being a Pet Owner

Service dog

Owning a pet—preferably a dog—can seriously lower your chances of heart disease. The American Heart Association points to numerous studies supporting pet ownership as an effective strategy for keeping heart attacks at bay. Why? Having Fido around has been found to increase fitness levels, relieve stress, lower blood pressure and cholesterol levels, and boost overall happiness and well-being. Also, pets provide social support.

The Rx: If you aren’t in a place to become a pet owner, consider spending time with other people’s pets in order to reap some of their heart-healthy benefits.

RELATED: Signs You’re Getting One of the “Most Deadly” Cancers

50

Too Much Screen Time

Woman Wearing Pajamas Watching TV in her Room

Spending too much time glued to a phone, television, or tablet has been directly linked to obesity—one of the biggest risk factors of heart disease.

The Rx: Swap your screen time for other healthier and more active habits. Socially interacting with others, playing a sport, picking up a new hobby, or just taking a walk are all things that will improve your health in a variety of ways, including reducing your risk of a heart attack. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.

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[healthylifestyleandfitness]

How To Stop Eating Junk Food: A Guide To Better Eating Habits

Have you discovered that you're sabotaging your weight-loss efforts because you can't seem to quit eating junk food? If you said yes, you're not alone. Constant consumption of unhealthy food is one of the most severe problems of healthy eating and weight loss. One of the most delicate things you can do is figure out how to stop eating junk food; not only will it help you lose weight, but it will also improve your overall health.

We'll show you how to quit eating junk food and lose weight, how to stop eating junk food at work, how to stop eating junk food at night, and more in this article.

What Is The Best Way To Lose Weight Quickly?

The most unusual approach to lose weight is to eat healthily and exercise regularly. What does it mean to eat healthily? It entails eating a nutritious, well-balanced diet that promotes good health and makes you feel your best.

It should also include foods from each of the five major food groups, as follows: (7):

• Fruits

• Dairy foods (or a dairy substitute for vegans or anyone who is lactose intolerant)

• Vegetables

• Carbohydrates are a type of carbohydrate that can be found in (whole grains and other complex carbs)

• Carbohydrates (lean meats, eggs, oily fish, and other plant-based proteins)

How Do You Get Rid Of Junk Food At Work?

Making healthy meal choices during a hectic workday can be practically impossible compared to eating well at home. If you have a busy schedule, you may not have enough time to eat a complete meal, stroll to your favorite healthy food restaurant, or even have lunch at all.

Social gatherings (or rather, eating with coworkers) can sometimes lead to bad food choices. If you want to learn how to avoid eating junk food at work, here are some suggestions.

• Make preparations ahead of Tim

Healthy eating must be planned because it does not come easy or intuitive to us. Whether your workplace includes a vending machine, an in-house kitchen, or food delivery services, most of the food served and delivered is unhealthy.

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Coming to work prepared is the easiest way to avoid temptation. If you have an early morning meeting, make sure you're well-fed; eat at home, on the train, or in a cab. You might simply bring your breakfast with you to the meeting and eat it shortly before it starts. When you're full, you're less likely to eat the high-carb and high-sugar foods served at work activities.

• There is a Snack Drawer

If you have a desk with drawers, rearrange your belongings and allocate one (or at least half of it) to nutritious food. Keep this stockpile stocked with a variety of healthful foods in case you are hungry at work. If you don't have a drawer, pack a nutritious snack or two in your bag every morning before heading to work. A simple technique like this can keep you from eating unhealthy foods at work.

• Avoid skipping breakfast

How many times have you slept your alarm clock, only to wake up late and rush out the door without having eaten breakfast? Did you ever indulge in a sugary doughnut, croissant, or other high-carbohydrate breakfast option on such days?

 If you answered yes to one or both of these questions, you should reassess your morning routine. Starting your day off well sets the tone for the rest of the day and sometimes the entire week. Every morning, set aside 10 to 20 minutes for breakfast. This gives you ample time to prepare a delicious protein-rich supper that will keep you full until your next snack or lunch.

• When you eat, take a seat and concentrate.

We tend to eat more when we are preoccupied, according to a systematic research published online in 2013. (2). Because your concentration is on other things and not your meal, eating and working during your lunch break may induce you to consume more than you typically would.

• Do not deprive yourself of foo

Weight loss does not imply that you stop eating, contrary to popular belief. While it is true that losing weight necessitates a calorie deficit, this does not mean starvation. When you eat too little, you'll always be hungry and thinking about food, making it very easy to go off the wagon at work and eat that donut or fries.

 If you're not sure what your recommended calorie deficit should be, try downloading a trustworthy fitness tracker software  which will help you figure out how much food you need to lose weight. You can also chat with your doctor, who will be able to assist you in understanding your deficiency

• Bring Your Lunch

Snacks aren't the only thing you should bring to work. Another approach to avoid eating junk food at work is to get your lunch with you. Invest in a lunch box and bring your nutritious meals to work with you. It saves you money, guarantees that you eat healthy, and may aid weight loss.

A lean and toned body isn't simply a pipe dream. Check out the The lowdown on Hoodia and see how it can help you kickstart your weight loss journey.

• Enlist the help of a fitness buddy

If you don't have the willpower to stop eating junk food on your own, find a trusted coworker and share your goals and guidelines with them. Your buddy can join you in the healthy eating challenge and keep an eye on you to ensure you don't eat the incorrect foods.

• Increase your water intake

Rather than investing in fit teas, which are frequently fitness fads, drink more water throughout the day. It's a natural appetite suppressant that can help you avoid getting hungry all the time.

• Learn to Say "No"

Learn how to gracefully decline snacks at work. This saves you the trouble of having to eat unhealthy snacks and meals at work.

How Do You Quit Eating Junk Food Late At Night?

Learning how to quit eating junk food during the day can be lot easier than learning how to stop eating junk food at night. We find it more difficult to make good eating choices at night due to boredom, midnight cravings, and a variety of other variables.

That isn't to say you can't work on how to control your desires and break your bad behaviors. Here are some suggestions for quitting junk food in the evenings or at night.

• Figure out what's causing the issue.

Finding the source of an issue and dealing with it from there is the easiest method to solve it. Any of the following concerns can lead to you eating junk food late at night.

1. Binge-Eating

This is a serious eating disorder marked by the inability to quit consuming enormous amounts of food (1).

Being eating differs from a random occurrence of excessive eating in that the former occurs on a regular basis – to the point where it is unusual – and people are completely unable to stop themselves.

 Because binge-eaters are known to consume in secret and feel unhappy, disgusted, ashamed, guilty, or upset about their illness, you may find that you are eating junk food at night if you have a binge-eating disorder.

2. Irritable Bowel Syndrome (IBS)

It's also known as NES, and it's an eating disorder in which people eat a lot after supper, have difficulties sleeping, and eat whenever they wake up in the night.

 Unlike binge eating, people with night eating syndrome eat roughly 25% of their daily food consumption after supper. Also, night-eating is not something that happens every day, although it is thought to happen at least twice a week for three months. It's also worth noting that NES can be associated with binge-eating or just grazing (frequent eating of an unclear portion of food at indeterminate times of the night, with brief gaps between each graze) (5).

3. Emotional Consequences

Emotional eating occurs when people use food to connect with feelings of comfort, power, positivity, or for any other reason other than to feed their bodies. The food fills any emotional voids they may be experiencing.

Emotional eating can begin in childhood and progress through maturity, according to Psychology Today. Those who abuse food in this way may be doing so to punish themselves for something they did earlier in the day or to regain control over their lives - perhaps because they feel like everything else in their lives is under their control or is spiraling out of control and they are powerless to stop it (8).

Please schedule an appointment with your doctor if you identify with any of these characteristics. They will be able to assist you in determining how to quit eating junk food at night by collaborating with you to handle and cope with these feelings and cravings. It might be frightening to be diagnosed with an eating disorder, but expert help is available.

• Keep track of how many calories you consume.

Weight loss, as we all know, requires a combination of activity and a calorie-restricted diet. If you find yourself consuming unhealthy meals late at night, checking your macros could be the solution to your problem. Tracking your calories allows you to see how many calories these bad meals contain and how many calories they add to your daily calorie intake.

• Eat and sleep at the same times every day.

One of the biggest causes is a lack of sleep, and most individuals end up overeating and reaching for additional comfort (junk) foods as a result. According to the Sleep Foundation, not getting enough sleep causes an increase in ghrelin (the hunger hormone) and a reduction in leptin (the fat-burning hormone) (satiety hormones). This may cause you to consume more calories than you need to lose weight (6).

Another thing to keep in mind is that a sleepy brain is a fatigued brain, making it difficult to make the most healthy judgments. When you're tired, you're more likely to forgo the salad and instead order a large dish of loaded fries or a full pizza to yourself.

Setting eating and sleeping timings ensures the following:

1. You get adequate sleep, which allows you to wake up feeling refreshed and focused.

2. Keeps you from eating late at night. The longer you stay awake, the more likely you are to become hungry — and we all know that at this hour, you would rather have cookie dough ice cream than two boiled eggs.

3. You can plan your meals ahead of time. Setting your bedtime at 11 p.m. and your wake time at 6 a.m., for example, can help you plan your healthy meals and snacks throughout the day, ensuring that you are full throughout the day and are less likely to eat unhealthy food at night.

• Empty your refrigerator and pantry.

This may be the best piece of advice you will ever receive on how to stop eating junk food at home. Take a day off and empty your refrigerator and pantry. Make a pile for each of the healthy and lousy meal choices. Return all healthy items to their proper locations before discarding or donating all unhealthy foods.

Make a grocery list and discover healthy substitutes for all (or almost all) of the items you've eliminated. If you can't seem to stop eating junk food, this is an excellent strategy to accomplish it; after all, you can't consume it if you don't have access to it.

• Uninstall any food-delivery apps you may have installed.

While these apps can be helpful at times, they are more often than not responsible for our poor eating habits. It's a lot easier to eat junk food at night when you can order a piece of cake, pizza, burgers, and fries. Remove them for the sake of yourself (and your wallet).

Preparing Meals

Another fantastic technique to avoid eating junk food late at night is to keep healthy, nutritious, and wholesome items on hand. Every Sunday, spend a couple of hours preparing your meals (or essential items) and snacks for the week ahead. Keeping granola bars in the refrigerator can help you avoid buying those chocolate bars from the store.

• De-stress your life

If you can't seem to stop eating junk food, examine your stress levels. Emotional eating is frequently linked to stressful emotions. However, it's vital to note that the most likely cause of junk food consumption is long-term, rather than short-term, higher stress levels.

Consult the top bestc to get rid away of stress

Short-term stress impacts your neural system, which sends impulses to your adrenal glands, causing them to create epinephrine (also known as adrenaline). The fight-or-flight reaction is triggered by increased adrenaline levels in the body, which temporarily suppresses appetite.

Stress for a long time has the exact opposite effect. It causes the release of cortisol, a hormone that makes you eat more. Cortisol enhances your appetites for sugary or fatty foods when it is released into your system (9). Try meditation if you're anxious and want to quit eating junk food. Controlling stress levels, reducing anxiety, improving cardiovascular health, and increasing relaxation capacity have all been demonstrated to benefit from this exercise.

• Increase the amount of protein you consume throughout the day.

Protein not only aids in the reduction of junk food consumption, but it also aids in the control of overall food consumption throughout the day. Increased protein in your diet is part of the solution if you want to quit eating junk food and lose weight.

This macronutrient takes longer to digest when taken, allowing you to feel fuller for longer periods. You will notice that if you include a protein source in each of your daily meals, you will consume less food than on other days.

Consuming junk food and overeating are reduced when you stay full. Protein helps you lose weight by lowering your calorie intake while simultaneously increasing your metabolism because it requires more calories to break down and digest (4).

• Strike a Happy Medium

Just because you can't eat your favorite junk food doesn't mean you can't discover healthier alternatives. Most quick eats and snacks are unhealthy; therefore healthy junk food is simply a healthier option. (3) are some examples:

1. Instead of cheese and crackers or bagel chips, try seeded crackers.

2. Cucumber slices in place of cheese slices in beef jerky

3. Instead of frozen yogurt, use homemade yogurt bark.

Instead of sodas or energy drinks, try kombucha or unsweetened iced tea.

5. Replace potato chips with kale chips.

6. Instead of candy, use frozen fruits, etc.

 Finally,

It is not as difficult as you might believe to stop eating junk food. If you can't stop consuming junk food and want to gain control over the situation, consider incorporating the techniques mentioned above and tricks into your daily routine.

Sticking to a nutritious diet based on your health needs, allergies, and tastes is a good idea, but when it's combined with a training plan that suits your goals, it may be really beneficial. Just a few of the benefits include a better mood, stronger muscles, and increased endurance. Below is a video of a 20-minute full-body workout you can do at home.

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[peggyrojas]

Beachbody Bevvy is our new tea supplement line that supports healthy weight loss and helps curb cravings.*

Bevvy comes in a convenient powdered formula, not a teabag, so you can quickly and easily mix it in warm or cold water. And it comes in two delicious and refreshing flavors: Lemon and Pomegranate Berry.

Each serving is only 15 calories and contains less than 8 milligrams of caffeine.

That’s less caffeine than you’ll find in one ounce of dark chocolate. (Sorry, didn’t mean to mention the “c” word. Quick: Get a Bevvy, stat!)

Why should I use Bevvy? 

 You struggle to lose weight because it feels like your cravings are out of control. 

• You’re working hard on your fitness and want to make sure you stick to your nutrition plan too. 

• You struggle with emotional and mindless eating, and find yourself snacking when you’re bored or stressed. 

• You find it hard to drink enough water throughout the day. 

• You want to satisfy your sweet tooth without adding a lot of extra calories.

What Ingredients Are in Bevvy?

Beachbody Bevvy has green tea phytosomes, brewer’s yeast peptides, and fiber.

Brewer’s Yeast Peptides

Made from brewer’s yeast, these clinically studied peptides have been shown to help curb cravings and reduce food intake.

These yeast peptides — short strings of amino acids that are the building blocks of protein — are thought to suppress ghrelin, the “hunger hormone,” which can help tell your body that you’re hungry.

At the same time, the peptides may also help impact other appetite signals, further helping take your mind off those cravings.

Green Tea Phytosomes

Bevvy also has powerful green tea phytosomes that have been clinically shown to help support healthy weight loss.*

Phytosomes are a complex of green tea extract and sunflower lecithin (phospholipids) that are more easily absorbed by your body. Green tea extract is thought to work by helping the body burn more fat as fuel.

This green tea extract is also decaffeinated (less than 8 milligrams per serving) so you can even drink it at night. Now you can help curb those late-night snack attacks and still get your z’s.*

Fiber

Fiber is an important part of a healthy diet, but did you know that less than 53% of Americans are eating the recommended amount of dietary fiber?

The 2015–2020 Dietary Guidelines for Americans recommend that women should be consuming around 25 to 28 grams of fiber daily, while men should aim for 30 to 34 grams each day.

Bevvy contains 3 grams of non-GMO soluble corn fiber, which makes each serving a good source of dietary fiber.

Consuming an array of fiber-rich foods like beans, vegetables, whole grains, and Shakeology and drinking Bevvy twice a day can help you hit your daily fiber goals.

Even better?

The soluble fiber in Bevvy is less likely to cause bloating and tummy “issues” some people may experience when adding other types of fiber to their diet.*

What’s NOT In Beachbody Bevvy?

Both Lemon and Pomegranate Berry Bevvy flavors are:

Gluten-free

Dairy-free

Soy-free

Contain no artificial flavors or preservatives

When and Where Can I Get Beachbody Bevvy?

Bevvy will be available in the U.S. on July 13, 2020, on TeamBeachbody.com and will launch internationally at a later time.

Beachbody Bevvy comes in a 40-individual stick pack carton so you can bring a Bevvy with you wherever you go.

ORDER HERE  or message me for more details  MESSAGE ME

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#bevvy #beachbody #beachbodycoach #fitness #nutrition #cravings #lose weight #control cravings #get rid of cravings #peptides #green tea #phytosomes

[pitshen-blog]

How to lоѕе 10 pounds in 2 wееkѕ Naturally: Dos And Don’ts

If уоu аrе looking on how to lоѕе 10 pounds in 2 wееkѕ, then thіѕ guideline іѕ fоr уоu. To lose wеіght fаѕt, іt іѕ rесоmmеndеd tо dо it thе correct and hеаlthу way. OK lеts gеt ѕtrаіght to the роіnt: Thе Do's аnd Dоn’tѕ on how to lоѕе 10 pounds in 2 wееkѕ. THE DO'S OF HOW TO LOSE 10 POUNDS IN 2 WEEKS 1. Eаt plenty of fruіtѕ аnd vеgеtаblеѕ: Fruіtѕ аnd vеgеtаblеѕ аrе hіghlу rесоmmеndеd whеn іt comes tо lоѕіng wеіght. Thеу hаvе nutrіеntѕ and fiber that help ѕрееd uр the wеіght loss рrосеѕѕ. In fact, fruits and vegetables are low in calories, low in fats and contain high fiber. These are important ingredients to a successful weight loss. Some examples of thеѕе аrе pears, apples, broccoli, саbbаgеѕ and spinach. You have tо remember tо always сооk your vеgеtаblеѕ іn the соrrесt manner. This way they maintain thеіr healthy nutrіеntѕ аnd at thе ѕаmе tіmе tаѕtе dеlісіоuѕ ѕuсh as bоіlіng or steaming them. Trу to іnсludе vеgеtаblеѕ аnd fruits in уоur lunch аnd dinner еѕресіаllу mаkіng іt a tоtаl of 2 ѕеrvіngѕ реr dау. Thіѕ аlѕо answers thе frеԛuеntlу аѕkеd ԛuеѕtіоn оn what tо еаt tо lose weight. Especially if having in mind the question on how to lоѕе 10 pounds in 2 wееkѕ. 2. Drink plenty of wаtеr: Whаt mоѕt people dо not know is that water is іndееd vеrу effective іn shedding those роundѕ fast ассоmраnіеd оf course wіth a gооd dіеt аѕ well. Wаtеr basically fluѕhеѕ оut tоxіnѕ frоm уоur body оn a regular bаѕіѕ. One thing people ignore most of the time is drinking cold water. In fact, соld wаtеr may help increase your metabolism since it forces your body to work harder to warm that water. This may therefore, boost your weight loss and make it еvеn fаѕtеr. It is rесоmmеndеd if уоu аrе looking on how to lоѕе 10 pounds in 2 wееkѕ thеn drink 10-12 glаѕѕеѕ оf water еасh day. In some cases, if you want to be strict with yourself the you can make it the only drink. Except sometimes an hour before workout whereby you can have a cup of coffee. 3. Rеgulаr саrdіоvаѕсulаr exercise: Thе best fоrm оf еxеrсіѕе tо lоѕе wеіght in 2 weeks іѕ саrdіоvаѕсulаr еxеrсіѕеѕ ѕuсh as runnіng, jоggіng and ѕtаіrсаѕе running. Pісk a саrdіоvаѕсulаr еxеrсіѕе and mаkе ѕurе уоu dо іt еvеrу morning on аn еmрtу ѕtоmасh fоr mоrе еffесtіvеnеѕѕ fоr about 30 minutes. Note that in some cases only a cup of coffee an hour before workout is good. So 30 mіnutеѕ of exercise a dау can hеlр уоu lоѕе tоnѕ оf weight іn 2 wееkѕ. 4. Gеt a gооd аmоunt оf ѕlеер! Thіѕ fіrѕt tір is self-explanatory for thе mоѕt раrt. You nееd a good аmоunt оf ѕlеер ѕо уоu саn hаvе еnеrgу tо exercise your body tо lose weight in a wееk. Without a gооd amount of ѕlеер, уоur body will feel much wоrn оut thеn уоu wоn't feel lіkе dоіng уоur еxеrсіѕеѕ. Anоthеr fасt іѕ реорlе ѕееm to еаt mоrе when they аrе tіrеd аѕ opposed to when thеу аrе full еnеrgіzеd. Thіѕ is thе еріtоmе оf how to lоѕе wеіght fast. 5. Lіѕtеn to your body Remember, thіѕ іѕ аbоut уоu now. Yоu have tо tеаm uр wіth your body if you're rеаllу gоіng tо lеаrn how to lоѕе 10 pounds in 2 wееkѕ. Your body wаntѕ tо lоѕе wеіght and іt dоеѕ this thrоugh mеtаbоlіzіng the energy уоu gіvе іt іn thе form of food. Everyone hаѕ thеіr own mеtаbоlіс rаtе but they аll wоrk the same wау. Your metabolism rеасhеѕ its optimum роtеntіаl when you're eating less food mоrе оftеn. Thіѕ mеаnѕ ѕеvеrаl (uр tо 5) 300-450 саlоrіе small mеаlѕ every dау to fuеl thе fat burnіng mасhіnе within. 6. Throw out thе scale аnd fосuѕ оn you Wе all have a lоvе/hаtе relationship wіth numbеrѕ. Nevertheless, оur tеndеnсу tо сlіng to them as a lеgіtіmаtе gаugе for weight lоѕѕ success can bе сrіррlіng.  Sо many flаѕh dіеtѕ take pride іn thеіr claims to mаkе уоu lоѕе 10-15 pounds іn a wееk, but thеу often fail to speak аbоut how уоu arе gоіng to fееl throughout the рrосеѕѕ. Mоѕt flаѕh diets simply flush out wаtеr wеіght, whісh easily аnd readily rеturnѕ. Inѕtеаd оf bаѕіng уоur ѕuссеѕѕ оn what thе ѕсаlе tеllѕ уоu, соnѕіdеr your оvеrаll state оf being. If уоu hаd the choice bеtwееn bеіng іnvіgоrаtеd, еxсіtеd аnd energized from nоw on or bе 10 роundѕ lіghtеr and lethargic іn 7 dауѕ, whаt wоuld уоu рісk? Quаlіtу of life should аlwауѕ tаkе рrесеdеnt аlwауѕ аѕk уоurѕеlf аt what cost аm I losing weight аnd for hоw lоng? THE DON’TS OF HOW TO LOSE 10 POUNDS IN 2 WEEKS 1. Avоіd eating рrосеѕѕеd fооd: Avoid any processed fооd such аѕ whіtе rice аnd white brеаd. Wіth thеѕе fооdѕ, уоu are nоt gоіng tо ѕее any successful wеіght lоѕѕ аnуtіmе ѕооn. Substitute thоѕе foods with whоlе grаіnѕ ѕuсh as brown rice and whоlе mеаl brоwn bread whісh hаvе еxtrеmеlу little calories in thеm. Alѕо ѕау NO! Tо fast foods аnd pizzas аѕ thеу wіll hаrm your weight loss goal еvеn mоrе than whіtе brеаd or white rісе. 2. Avоіd еаtіng late nights: Now thіѕ іѕ a hаbіt thаt mоѕt реорlе have. Mоѕt оf thеm are unаwаrе at rеаllу how muсh it wіll саuѕе you tо gаіn wеіght vеrу ԛuісklу. Trу to соnѕumе уоur lаѕt mеаl at least 3 hours bеfоrе уоu gо to bеd. That way your bоdу has ѕuffісіеnt tіmе tо digest the fооd аnd burn саlоrіеѕ. This oрроѕе the storing of саlоrіеѕ in thе bоdу as еnеrgу durіng ѕlеер саuѕіng you tо gаіn wеіght. A good solution fоr a bad hаbіt of late nіght eating іѕ chewing оn sugarless gum or a glass of water. This will help you if you are looking at how to lose 10 pounds in 2 weeks. 3. Lіmіt your ѕugаr intake: Avоіd еаtіng fооdѕ with hіgh sugar content ѕuсh аѕ сhосоlаtеѕ аnd ісе-сrеаm аѕ thеѕе foods contains massive аmоuntѕ of calories. They will make you gain more weight. (1) Wіth just a lіttlе еffоrt оn уоur part ԛuісk weight lоѕѕ іn 2 wееkѕ is асtuаllу vеrу еаѕу. SUM UP EVERYTHING These are simple and natural tips on how to lоѕе 10 pounds in 2 wееkѕ. Try tо stick tо the above mеntіоnеd Dо'ѕ аnd Dоn’tѕ соnѕtаntlу every day for 2 weeks аnd you will nоtісе a successful wеіght lоѕѕ in a hеаlthу mаnnеr аѕ wеll. Kеер these рrіnсірlеѕ іn mind, ѕtау іn touch wіth yourself аnd the rіght реорlе аnd thе results wіll tаkе care оf themselves, оn уоur tеrmѕ! Nоw with thіѕ, I hоре to hаvе answered уоur burnіng ԛuеѕtіоn оf how to lose lоtѕ оf weight in 2 wееkѕ. Read More: How to Lose Weight in 2 Weeks Naturally Read the full article

#diet #weight

[katedangworld-blog]

ATKINS DIET - LADY’s CHOICE for a SLENDER SHAPE

As a woman, I always want to keep my body in good shape. Unfortunately, these days I was so busy with studying and working so my dining times were unstable and dinners often had lately at night (9:00 -10:00pm). As a result, I gained weight slightly, especially my belly had accumulated rather thick fat. Therefore, I decided to try Atkins Diet aim to control my weight within 7 days. The Atkins Diet is a well-known low-carbohydrate eating plan was designed by the cardiologist Robert C. Atkins in the years 1960s. This diet limits carbohydrate and encourage protein and fat.

A standard Atkins includes four phases of diet:

·        Phase 1 (induction): daily carbohydrate consumption limited under 20g within 2 weeks. High-fat, high protein and low-carb vegetable should be eaten in meals.

·        Phase 2 (balancing): gradually supplement nuts, low-carb vegetable and some fruits in meals.

·        Phase 3 (fine-tuning): once dieters are close to their desired weight, more carb can be add into meals to slow down weight loss.

·        Phase 4 (maintenance): at this period, eaters can enjoy more beneficial carbohydrates with toleration of body without weight regaining.

Nevertheless, it is impossible for me to follow these complex procedures, therefore I have obeyed basic requirements of this diet: Foods to avoid vs. Foods to eat as well as some of acceptable beverages as below guideline:

 *Food to avoid:

1.      Sugar: Soft drinks, fruit juices, cakes, candy, ice cream, etc.

2.      Grains: Wheat, spelt, rye, barley, rice.

3.      Vegetable oils: Soybean oil, corn oil, cottonseed oil, canola oil and a few others.

4.      Trans fats: Usually found in processed foods with the word "hydrogenated" on the ingredients list.

5.      "Diet" and "low-fat" foods: These are usually very high in sugar.

6.      High-carb vegetables: Carrots, turnips, etc (induction only).

7.      High-carb fruits: Bananas, apples, oranges, pears, grapes (induction only).

8.      Starches: Potatoes, sweet potatoes (induction only).

9.      Legumes: Lentils, beans, chickpeas, etc. (induction only).

*Food to eat:

1.      Meats: Beef, pork, lamb, chicken, bacon and others.

Fatty     fish and seafood: Salmon, trout, sardines, etc.

Eggs: The     healthiest eggs are omega-3 enriched or pastured.

Low-carb     vegetables: Kale,     spinach, broccoli, asparagus and others.

Full-fat     dairy: Butter, cheese, cream, full-fat yogurt.

Nuts     and seeds: Almonds, macadamia nuts, walnuts,     sunflower seeds, etc.

Healthy     fats: Extra virgin olive oil, coconut oil, avocados and     avocado oil.

*Beverages

1.      Water: As always, water should be your go-to beverage.

Coffee: Many     studies show that coffee is high     in antioxidants and quite healthy.

Green     tea: A very healthy beverage.

(Healthline, Kris Gunnars, 2018)

 As the guideline, primarily grains (like wheat, rice) and high-sugar content vegetables/ fruits are prohibited in Atkins meals. This is definitely a huge challenge to me because rice is consumed every day in Asian cuisine, I must say it is vital ingredient account 60% in our meals portion as it provides half of energy source for one shot of dining. If we do not have rice, bread can be replaced sometimes but here bread is not allowed, too. To tackle this problem, I increase the amount of protein (fish, meat), fiber (vegetable, low-sugar content fruit) and drink more than 2L of water every day to fill up my stomach and reduce the feeling of hunger.

My typical daily menu in general:

-        Breakfast: A glass of milk, nuts.

-        Lunch: I eat much more than breakfast. One main course of meat and some vegetable added

-        Dinner: Same dish as lunch but smaller portion, some fruits are added. I have less demand for dinner because at night from 7:00pm, the body will slow down its metabolic process and surplus energy will be accumulated as fat layers.

 My menu during a week as following:

 *Friday 21 Jun:

Main courses: Lyonnaise Salad + Pan Broiled Garlic - Sweet Fish Sauce Chicken Wing.

Dessert: Peach, almond, walnut

Supplement: 2% skimmed milk

In first day, I still use some slices of bread to substitute rice aim to let my body get along slowly well with this diet and milk is drunk to supplement nutrients and make me full.

*Saturday 22 Jun:

Main courses: Grilled Toro Beef + House Dressing Salad + Miso soup

Dessert: grapefruit, apricot, sunflower seeds

Supplement: 2% skimmed milk

*Sunday 23 Jun:

Main courses: Sauce marinated pork jowl + Avocado Salad + Miso soup

Dessert: strawberry, apricot, pitascho

Supplement: 2% skimmed milk

At weekend Sat-Sun, I treated myself by Japanese BBQ styles dishes. Grilled Toro beef and pork jowl are often combined to rice but I remove it out of meal and add a bowl of salad. Along with them are miso soup including tofu (plant-based protein) and seaweed (minerals and vitamins, fiber – supporting loosing weight by postponing hunger)

*Monday 24 Jun:

Main courses: Chick Breast Rice Soup

Dessert: strawberry, mandarin, sunflower seeds

Supplement: 2% skimmed milk

Dilute rice soup can calm down my body’s desire of rice. The chicken breast is less fat than other parts so used to add rice soup.

*Tuesday 25 Jun:

Main courses: Chicken Salad

Dessert: strawberry, almond, walnut

Supplement: 2% skimmed milk

I stayed home so energy is not required too much, I enjoyed my favorite chicken salad. You can see some brown saute’ shallot on top of salad, which aim to replace roasted peanut. Oil from shallot can balance the sour of salad as well as make body feel full longer.

*Wednesday 26 Jun:

Main courses: BBQ Pork Rib

Dessert: strawberry, peach, mandarin

Supplement: 2% skimmed milk

At this time, my body survived better without rice, a piece BBQ sauce pork rib could satisfy my hunger. Then I refreshed with some cool fruits.

*Thursday 27 Jun:

Main courses: Poached eggs, Grilled garlic butter sauce salmon & blanched bok choy

Dessert: apricot, peach, mandarin, pistachio

Supplement: 2% skimmed milk

The last day of diet, my body has less demand of energy which most generated from carbohydrate and it does not desire for rice like first days. So brunch was simply poached egg & blanched bok choy. Then I grilled salmon with garlic butter sauce cover on top, really tasty and yummy! Salmon is rich of nutrients and omega 3 which are useful for female’s skin.  

I admits that I was crazily hungry as the amount of bread and rice got in the stomach too little, it seemed to shout every second that “Rice, please!” and I was almost exhausted when I worked at my restaurant, I ought to drink water constantly to overflow my stomach. If I could drink coke, my hunger would be satisfied (when the restaurant so busy and I have no time for break) but in this diet, soft drinks are not permitted. 

One week probably is not enough to conclude this diet is suitable to me or not but generally I think this diet solution is good and healthy. It is not too strict about volume of foods and nutrients input therefore dieters might reduce weight gradually with less health troublesome. Lastly, I just lose weight slightly of 600g and my belly seems to be unchanged (I wish I could know why). Anyway, not bad for one week!

Among my dishes in my weekly menu, I would like to recommend you try to make Chicken Salad. It is easy to prepare and can be stored in fridge 3 days. The recipe as below:

 - Chicken breasts: 2 pcs

- Cabbage: ½ pc

- Pickled carrot and daikon: 1 cup

- Garlic: 3 cloves

- Lime juice: 1 tbs

- Vietnamese coriander: ½ bunch

- Carrot: 1 pc

- Thai chilies: 2 pcs

- Shallot: 1 pc (saute’ until brown)

- Green mango: ½ pc

- Sugar: 2 tbs

- Fish sauce: 2 tbs

- Warm water: ½ cup

Step 1: boiled or steamed chicken breasts until tender.

Step 2: Slice cabbage, carrot and mango in stripes (1cm of width), collect coriander leaves and wash all vegetable. Strain them and put 2 pinches of salt to dehydrate water/moisture from vegetables and make them be crunchy

Step 3: chop and mince chilies and garlic -> put in a small bowl to make sweet fish sauce. Add sugar and pound hardly to mix well with chilies and garlic -> lime juice -> warm water -> fish sauce -> stir well.

Step 4: tear chicken meat in lardon -> mix with strained vegetable + pickle + sweet fish sauce + chopped coriander + saute’ shallot -> mix well and enjoy!

In my hometown, my sister often put roasted peanut into the salad instead of shallot. Peanut’s nutty taste helps to balance the sour of salad and encourage aroma and palate. Regretfully, when I arrived Canada, I had slight allergic symptom when I ate peanut while this had not happened in Vietnam. Therefore, I got rid peanut of my dish and change to shallot without changing the characteristic of the salad.

The Atkins diet is popular thanks to its weight-lost effectiveness and health benefits such as prevent or limit dangerous health conditions like metabolic syndrome, diabetes, high blood pressure and cardiovascular disease, improve heart health. Nevertheless, every coin has two sides, some experts concerns Atkins has some negative impacts to eater’s body like headache, dizziness, weakness, fatigue, constipation. Low card input result in nutritional shortage or inadequate fiber – cause constipation, diarrhea and nausea.

Eating and tasting foods are the happiness of a cook or chef, therefore I would not follow any Diet solution. Just try to balance daily foods intake to body not exceed my body needs also do daily simple exercise like walking and stepping stairs (TTC subway is a good choice as we use it every day).

In point of view of a service provider – a potential cook, of course, I will study more about various Diet solutions and give advice to my customers. Also, adjust the formula to match well with their digestive demands is necessary.

 References of data & sources:

Mayo Clinic. (nil). Atkins Diet: What’s behind the claims?. Retrieved June 27, 2019, from https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/atkins-diet/art-20048485

Healthline. (2018). The Atkins Diet: Everything You Need to Know. Retrieved June 27, 2019, from https://www.healthline.com/nutrition/atkins-diet-101

Healthline. (2018). 7 Surprising Health Benefits of Eating Seaweed. Retrieved June 27, 2019, from https://www.healthline.com/nutrition/benefits-of-seaweed

Right Shape. (nil). Atkins Diet. Retrieved June 27, 2019, from https://www.rightshape.com/atkins-diet/

Smile Delivery Online. (nil). 4 Foods that you should not eat while losing weight. Retrieved June 27, 2019, from http://smiledeliveryonline.com/food/4-foods-that-you-should-not-eat-while-losing-weight/

Health Fitness Revolution. (nil). 10 Good Reasons to Drink Green Tea.  Retrieved June 27, 2019, from https://www.healthfitnessrevolution.com/10-good-reasons-to-drink-green-tea/

Manor Surgery. (nil). Healthy Lifestyle.  Retrieved June 27, 2019, from https://www.manorsurgery.co.uk/healthy-lifestyle

[bj3383-blog]

seven Tips to Make Your Fat Belly Right into a Flat Belly

You can make fat belly into a flat stomach quite naturally. No need associated with starving, no need of extreme diet plan control, no need of demanding exercises and no need regarding slimming pills. These several tips will show you how.

Can you be sure you have a fat belly?

There are a few easy tests. Look at your tummy - the area to the left or even right of your belly switch. Try to hold that region between your thumb and catalog finger. Can you hold this? You can not, if you have belly fat. The actual measure of a flat stomach is actually thickness of the two levels of flesh between your fingertips should not be more than an ".

Stand straight and suspend a masons' plumb guideline, holding its line coming in contact with the middle of your chest as well as its bob reaching just over your feet. If the bob weighs freely without its collection touching your belly, it does not take indication of a flat belly.

There is a much simpler test. Whenever you take bath, look at your self in the mirror. Are you pleased with what you see? If you have the bulging stomach, you will definitely really feel awkward and promise you to ultimately do something about it. But the problem is, when you get nicely dressed, you can overlook about it and go back to your own usual ways of bad residing habits. Your dress covers most of your body defects.

How can you develop stomach bulge?

Many people believe that sleeping immediately after lunch time causes bulging tummy. It is far from true.

Reasons for stomach stick out:

Drinking water before and during meals. People drink plenty of drinking water Flat Belly Drink Loophole Review  before food to reduce the amount of food intake. Some people drink h2o while eating food. In both instances, the water remains in the tummy along with food for a long time to result in stomach stretch.

Food full of carbohydrates. Polished white grain, refined wheat products and so on are filled with carbohydrates as well as practically nothing else. Your body shops the extra carbohydrates in the form of body fat.

Late night dinner. If you consume heavy late night dinner (10 P. M. or later) and sleep, there is no possibility of burning all the calories because there is no physical activity. Most of the calories from fat turn into fat.

Insufficient or any exercise. Present day automated globe requires very little physical exercise within our daily work. We may simply move our hands and also feet. No movement with regard to abdominal muscles. These muscles turn out to be loose and start stretching.

Body fat gets stored in different locations in men and women due to the distinction in sex hormones. For ladies, fat gets stored in upper thighs, buttocks and hips. It really is stored in the belly involving men.

How do you turn fat belly into flat abdomen?

Drink water only when the actual stomach is empty. This prevents stretching of abs. After drinking water, give a difference of half an hour before using food. Similarly, drink normal water two hours after foods. This has a number of other health benefits as well.

Remove high calorie foodstuff (refined rice, refined whole wheat etc ., which are filled with carbohydrates) and empty calorie meal (junk food) from your diet regime.

Include plenty of vegetables along with leafy greens in your diet. 74% of your food should include vegetables or leafy produce.

No cooked food breakfast every day. Eat only sprouted seed products. Include 3 or 4 varieties of seed.

No cooked food for lunch. Have two or three varieties of fresh fruits with less calorie content material. Examples: guava, pomegranate, papaya, orange, water melon.

Complete your dinner between six P. M. and 8 P. M. No more meals in solid or fluid form. If you feel hungry later on, mix three spoonfuls connected with honey in a glass associated with water, squeeze half a lime into it and drink. Darling gives instant energy.

Exercise Utthana padasana and Naukasana. These asanas (postures) assist in reducing belly fat better than some other conventional exercises.

With normal practice, these 7 suggestions will turn your fat abdominal into flat belly.

I am Gowripathi. I am a outdated electronics engineer.

Health is an extremely important aspect of life. Illness hampers progress. Why individuals fall sick? Why creatures don't? Our lifestyle, eating routine and thinking pattern create us sick.

It is well written: You are what you do, eat in addition to think.

I learned excellent lessons from one of the best doctors who believes in: Your wellbeing is in your hands. I believe that obstipation is the most common health problem which troubles humans - through new born to the earliest pens. It is the cause for many complex and chronic diseases.

[padronacathy-blog]

8 Tips to Make Your Fat Belly In a Flat Belly

You can make fat belly into a flat stomach quite naturally. No need involving starving, no need of extreme diet plan control, no need of thorough exercises and no need connected with slimming pills. These 6 tips will show you how.

Can you be sure you have a fat belly?

There are a few straightforward tests. Look at your tummy - the area to the left or maybe right of your belly press button. Try to hold that spot between your thumb and listing finger. Can you hold the idea? You can not, if you have belly fat. Typically the measure of a flat stomach is usually thickness of the two cellular levels of flesh between your palms should not be more than an inches.

Stand straight and hold a masons' plumb concept, holding its line holding the middle of your chest and its particular bob reaching just earlier mentioned your feet. If the bob weighs freely without its range touching your belly, is it doesn't indication of a flat belly.

There is a much simpler test. If you take bath, look at on your own in the mirror. Are you very happy with what you see? If you have some sort of bulging stomach, you will definitely experience awkward and promise you to ultimately do something about it. But the problem is, after you get nicely dressed, you can overlook about it and go back to your own personal usual ways of bad lifestyle habits. Your dress animal skins most of your body defects.

How will you develop stomach bulge?

A lot of people believe that sleeping immediately after lunch break causes bulging tummy. It's not true.

Reasons for stomach bulging fat:

Drinking water before and during foodstuff. People Flat Belly Drink Loophole Review  drink plenty of normal water before food to reduce the quality of food intake. Some people drink waters while eating food. In both circumstances, the water remains in the tummy along with food for a long time to result in stomach stretch.

Food abundant in carbohydrates. Polished white almond, refined wheat products and so on are filled with carbohydrates as well as practically nothing else. Your body merchants the extra carbohydrates in the form of extra fat.

Late night dinner. If you try to eat heavy late night dinner (10 P. M. or later) and sleep, there is no probability of burning all the calories while there is no physical activity. Most of the calorie consumption turn into fat.

Insufficient or any exercise. Present day automated entire world requires very little physical exercise in your daily work. We may only move our hands and also feet. No movement intended for abdominal muscles. These muscles grow to be loose and start stretching.

Extra fat gets stored in different spots in men and women due to the variation in sex hormones. For girls, fat gets stored in thighs and leg, buttocks and hips. Its stored in the belly associated with men.

How do you turn fat belly into flat abdomen?

Drink water only when typically the stomach is empty. The idea prevents stretching of ab muscles. After drinking water, give a distance of half an hour before having food. Similarly, drink drinking water two hours after meal. This has a number of other health benefits way too.

Remove high calorie meals (refined rice, refined wheat or grain etc ., which are filled with carbohydrates) and empty calorie foods (junk food) from your diet regime.

Include plenty of vegetables along with leafy greens in your diet. 73% of your food should incorporate vegetables or leafy grns.

No cooked food breakfast every day. Eat only sprouted seed products. Include 3 or 4 varieties of seed.

No cooked food for lunch. Have two or three varieties of many fruits with less calorie written content. Examples: guava, pomegranate, papaya, orange, water melon.

End your dinner between some P. M. and seven P. M. No more foodstuff in solid or liquefied form. If you feel hungry after, mix three spoonfuls regarding honey in a glass involving water, squeeze half a citrus into it and drink. Baby gives instant energy.

Process Utthana padasana and Naukasana. These asanas (postures) help out with reducing belly fat better than various other conventional exercises.

With standard practice, these 7 guidelines will turn your fat abdominal into flat belly.

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