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Small, manageable changes to your diet and exercise will yield lasting results—even if it feels too slow. It’s important to think about weight loss as a sustainable solution, not a quick fix.

Incremental changes over a longer period of time aren’t flashy or cool, but they are the best path to a healthy weight. This includes lifestyle modifications and shifts in the way you think about food, rather than just how much you eat.

Visit https://askthescientists.com/health-weight-loss/ about how this measured approach is the right one for healthy weight loss that will last.

Have you ever found yourself sitting in a drive-thru at your usual fast food joint…like your car drove there on autopilot? You’re confused because you’d told yourself today was the day you’d go to the salad place for lunch. How did this happen? You’ve just experienced the tremendous power habits can have over your life.

Sounds easy enough, right? Wrong. If it were easy, everyone would do it.

Yes, change can be hard. And, if putting your knowledge about living a healthy lifestyle into action sometimes feels impossible, you’re not alone. Fortunately, there’s hope. People successfully create big transformations by making small changes every day. And you can, too.

The answer may lie in the science of healthy habits. https://askthescientists.com/habits/

Caring for yourself is what it sounds like—committing the time and space to melt away your daily stresses and focus on you. Standing up for your needs can help you experience self-care benefits—from bolstered mental, emotional, and physical health to improved mood, energy, and resilience.

Taking the first step and starting a self-care routine can be the hardest part. Even the best intentions can land you neck-deep in an avalanche of appointments and to-dos. That’s why you need a plan and patience with yourself—because self-care is bigger than booking a single spa session.

Choose your hard 💪

So don't ever give up 😊

this is how we rise.

If you have difficulty finding the time to exercise, or if you are just getting started with exercise after being sedentary, this may be of interest to you.

Three 10-minute bouts of exercise can be as effective as a single bout of 30 minutes for general fitness

Most experts and official recommendations state that we should be getting at least 30 minutes of exercise 5 times per week to maintain general fitness. A study published by the American Heart Association found that people who exercise 30 minutes a day, five days a week, have a 14 percent lower risk of heart disease than people who don't exercise.

But if you can’t quite get to 30 minutes right now, there is still good news. Another study conducted in Taiwan found that for every additional 15 minutes of exercise a day people got, the risk of death decreased by another 4 percent.

In addition, there are several studies showing that multiple short bouts of exercise are as effective single longer bouts at supporting healthy blood pressure and maintaining fitness and weight.

Regardless of your schedule and level of fitness currently, increasing activity, whether it is 3 ten minute sessions or 30-60 minutes at a time, will provide measurable benefits to your health and well-being.

https://www.ncbi.nlm.nih.gov/pubmed/22776874

https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

Take time to read this😊

We are so proud of you 😊

Mabuhay ka, HIDILYN DIAZ!

You are a living proof that with clear vision, strong determination and perseverance, no one can stop us from reaching the top.

With great pride and much love from your entire USANA Family!

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