3 Quick Tips So You Don’t Break Your Fast

Stay on track with intermittent fasting by keeping these three things in mind!

3 Quick Tips So You Don’t Break Your Fast

Intermittent fasting, like with the System Oz plan, has been shown to help people reach their health goals and lose weight. A popular plan is the 16:8 method: fasting for 16 hours and eating for eight hours (for example, from 12-8 p.m.). But that can be a tough adjustment from how you may be used to eating! To maximize your plan and get the best results, here are three quick and easy tips to get through the day and not break the fast, according to physician and best-selling author Dr. Ian Smith.

Drink!

Sorry, we're not talking about wine. We mean water! It's your friend when fasting. It helps expand your stomach without calories, helping you feel full, satisfied, and hydrated. Try going for a glass of water when you have an urge to eat or a food craving during your fasting period.


Get Help From 50 Calories

While you're not supposed to be snacking or eating during your fasting period, you are allowed 50 calories. That could come from flavored tea, coffee or another drink. Just be sure to keep track of this so you don't go over the 50-calorie limit.

Chew Gum

Stick with us here. Chewing sugarless gum has a few benefits. It gives your mouth and mind something to do if any fasting boredom surfaces. And if you're into mint, the fresh flavor can help you outlast a craving and keep from eating during your fast.

This Food-Exercise Hack Can Help Speed Up Your Weight Loss

Understand how fasted cardio can help you burn more fat and maximize your exercise. www.doctoroz.com

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.

THE INITIAL INTERACTION

Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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