Auntie2Beauty

3 Simple Tips to Have Healthy Knees 👣

1. Stretching Your Muscles

If you're experiencing knee pain, stretching your leg muscles may provide some relief. Stretching can loosen your muscles, alleviate joint stress, and enhance your flexibility and range of motion.

To effectively stretch the muscles and tendons surrounding your knees, it's important to target each muscle group. This involves performing various stretches that focus on your quadriceps, hamstrings, calves, hip flexors and adductors, as well as the iliotibial band.

2. Improving Your Posture

Joint pain can be caused by poor posture, which affects the alignment of your shoulders, hips, and knees.

When sitting, it's easy to become lax and adopt poor posture. Avoid sitting on your knees, as this can impede blood circulation and put stress on your joints. Instead, keep your knees bent and your feet on the floor. If you're sitting on the floor, bend your knees and place your legs to the side or keep your legs extended straight out in front of you. Aim to maintain a neutral spine and switch positions frequently to reduce the risk of knee and posture issues.

3. Maintaining a Healthy Weight

Excessive weight or obesity is a factor that can contribute to knee pain, injury, and arthritis. This is because the additional weight places extra pressure on your knees, potentially leading to increased inflammation and other complications.

Losing weight can help alleviate the burden on your joints, with each pound lost equating to a reduction in stress on your knees. Maintaining a healthy body weight not only benefits your overall health, but also supports the well-being of your knees.

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know!

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2 Powerful Tips for Aging Well🥰

1. Lifestyle Choices

It is often emphasized that maintaining a balanced, healthy diet is crucial. As you age, it is important to become wiser about your food choices since your dietary requirements may change. While your need for nutrients such as proteins, vitamins, and minerals may remain the same or even increase with age, your energy needs may decrease.

To improve your diet, you can increase your intake of fruits and vegetables, lean meats, fish, and poultry, consume some dairy products such as milk or yogurt, and reduce your fat intake where possible. Additionally, drinking plenty of water is essential.

Sufficient sleep is also vital. Feeling refreshed upon waking up will allow you to utilize your energy to engage in activities during the day. This, in turn, will help you to sleep better the next night and boost your daily energy levels.

Quality sleep, including dreams and deep sleep, is important for your brain to form memories and connections. Therefore, getting enough sleep is critical to help you remember and process information effectively. Furthermore, sleep is when your body repairs and restores itself.

2. Positive Outlook

The way you perceive, understand, and interact with the world is shaped by your attitude. A positive attitude can assist you in coping with stress or negative emotions. In older adults, stress is believed to play a larger role in triggering depression than in younger age groups. However, it is normal to experience feelings of insecurity and fear as you age.

Acknowledging your emotions and not hesitating to express your feelings and concerns is important. Be willing to communicate with family, friends, or a healthcare professional to receive the necessary support.

Recognize that certain aspects of life are beyond your control and focus your attention on the things that you can control or influence. Concentrate on being grateful, appreciative, and enjoying life.

It is helpful to maintain a sense of humor and add some enjoyment to your life by engaging in activities that you truly enjoy on a daily basis.

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Stay Healthy and Feel Happy!🤩

1. Eat Healthily

Eating a balanced and nutritious diet that is rich in fruits, vegetables, and whole grains, while being low in fat, cholesterol, salt, and sugar, is crucial for maintaining good health. However, relying solely on medication is often insufficient for managing chronic health conditions effectively. It is essential to consume foods from all food groups to ensure that the body receives all necessary nutrients.

Maintaining a healthy body mass index (BMI) is also crucial. If weight loss is necessary, following a healthy diet that does not exceed daily caloric requirements and engaging in enough physical activity to burn excess calories is crucial.

2. Stay Physically Active

Engaging in physical activity is an effective way to lower the risk of developing chronic health conditions such as coronary heart disease, high blood pressure, high blood cholesterol, Type 2 diabetes, and certain cancers. Furthermore, physical activity reduces the risk of falling, fractures, anxiety, depression, and enhances overall well-being.

To reap the benefits of physical activity, it is recommended to engage in a variety of exercises that include strength, balance, and flexibility training at least three times a week.

3. Keep your mind active

Maintaining a healthy state of mind can help you feel youthful and decrease the risk of developing certain ailments. It is important to stay optimistic as you adjust to life's changes and learn to cope with them.

Positive mental health not only helps us face obstacles, solve problems, and achieve our objectives, but also makes us less prone to mental health problems.

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know!

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What is Healthy Aging?🤔

Healthy aging is a subject that has gained attention in recent years. With advancements in medicine and technology, people are living longer than ever before. However, living longer doesn't necessarily mean living better. Aging poses some challenges, including physical, mental, and social changes, that can affect an individual's quality of life.

Active aging is a concept that aims to improve the quality of life for older adults. It is a holistic approach that focuses on optimizing physical, mental, and social health. Active aging is not just about remaining physically active; it is a mindset that encourages individuals to remain engaged in society, seek financial security, and maintain a positive outlook on life.

Active aging starts from a young age and is not just for the elderly. Encouraging active aging can help promote healthy living and extend life expectancy. From a healthcare perspective, active aging can help prevent or delay the onset of chronic diseases and other age-related conditions. By taking a proactive approach to health, individuals can improve their quality of life and reduce their risk of dependence on others.

Successful aging involves not only avoiding disease and risk factors but also maintaining physical and mental functioning, good emotional health, and active engagement with life. Maintaining social connections, learning new things, and engaging in activities that bring joy and fulfillment are all important for successful aging.

In conclusion, the secret to healthy aging is to remain active and engaged in life. Active aging is a holistic approach that focuses on optimizing physical, mental, and social health. It is a mindset that starts from a young age and can help promote healthy living and extend life expectancy. By embracing active aging, individuals can improve their quality of life and age successfully.

Want to learn more about healthy aging? Chat with me and my team of coaches today!

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What Causes Hair Loss After Weight Loss? 💬

Hair loss during weight loss is commonly caused by nutrient deficiencies as well as other effects sudden and rapid weight loss can have on your body.

These are some causes of hair loss related to diet and weight loss.

1) Crash Dieting

Research dating back to the 1970s has shown that there is a connection between hair loss and crash dieting. Proper hair growth requires adequate calories and nutrients, so when the body is deprived of these essential elements, it can result in side effects such as hair loss.

Studies have found that hair loss is often associated with rapid weight loss, nutrient deficiencies, calorie restriction, and psychological stress, which are all commonly experienced by those on crash diets.

Crash diets that are poorly planned can cause deficiencies in crucial fatty acids, zinc, protein, and overall calories, all of which can lead to hair loss.

2) Very Low Protein Diets

The building blocks of protein, known as amino acids, are vital for the growth of hair as they are involved in the production of keratin, the key structural protein in hair. A lack of protein intake, also called protein malnutrition, can lead to hair loss. Therefore, following a low-calorie weight loss diet that doesn't provide enough protein can cause hair loss as a result.

When the body is deprived of protein, it prioritizes essential protein-dependent functions such as digestion, pH and water balance regulation, hormone production, and tissue repair. Since hair growth is not a vital function for survival, hair loss may occur.

3) Restrictive Diets

Eliminating entire food groups in restrictive diets can lead to nutrient deficiencies or stress and result in hair loss, similar to crash diets.

Hair loss has been linked to deficiencies in various nutrients, including iron, zinc, protein, selenium, and essential fatty acids.

Research indicates that very low calorie diets can also lead to hair loss.

Moreover, major stress, which may accompany restrictive dieting, has also been associated with hair loss.

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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What is causing my water retention?🥵

If you are suffering from water retention, there could be a number of factors at play! The factors below could be the cause of it.

1) Poor diet

Water retention is often caused by an inadequate diet, whereby consuming excessive amounts of salt and sugar can lead to water retention.

Excessive intake of sodium can cause water retention since the body retains water to dilute the salt.

2) Excess insulin

Water retention can also arise from elevated insulin levels in the body, which leads to the buildup of salt and water in the kidneys. While this condition can be indicative of type 2 diabetes, an inadequate diet can also contribute to it.

Excessive intake of sugar or refined carbohydrates can result in elevated insulin levels. Furthermore, the duration of food consumption also plays a significant role. Consuming food or snacks over a prolonged period, such as 12 hours in a 24-hour day, can result in a continuous release of insulin. It is beneficial to limit food intake to a 12-hour window to allow the body to rest.

3) Lack of movement

A lack of physical activity can also be a contributing factor.

Inactivity can impede the muscles in our legs from pumping fluid back to our heart, which can lead to fluid retention. Incorporating light exercise into your routine can be a practical solution for reducing fluid accumulation in certain areas.

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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3 Reasons Why You Are Not Losing Weight Fast! 🤔

1) You’re not keeping track of what you’re eating

Having awareness is crucial when attempting to shed weight, as a significant number of individuals may not have an accurate idea of how much they are consuming. Research indicates that monitoring food intake can aid in weight loss, with those who keep a food diary or capture images of their meals consistently shedding more weight than those who do not.

2) You’re not eating enough protein

Protein is a pivotal nutrient to consider when endeavoring to lose weight.

Consuming protein at a ratio of 25-30% of your daily calorie intake can increase your metabolism by 80-100 calories per day, leading to automatic consumption of several hundred fewer calories. It can also significantly reduce cravings and the desire to snack, which is partially attributed to protein's impact on appetite-regulating hormones such as ghrelin.

If you consume breakfast, it is advisable to prioritize protein-rich foods. Studies indicate that individuals who consume a high protein breakfast experience reduced hunger and fewer cravings throughout the day.

Additionally, a high protein diet can prevent metabolic slowdown, a frequent side effect of weight loss, and minimize the likelihood of regaining weight.

3) You’re eating too often

The idea that consuming multiple small meals throughout the day can enhance metabolism and promote weight loss is a falsehood.

Research has demonstrated that meal frequency has minimal to no impact on fat burning or weight loss. Additionally, having to prepare and consume food continuously throughout the day can make maintaining healthy nutrition impractical.

However, intermittent fasting is a successful weight loss technique that entails intentionally abstaining from food for extended periods, usually 15-24 hours or longer. This approach is much more effective than constantly eating small meals and can lead to better outcomes.

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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Protein: The Secret to Weight Loss!

Are you tired of fad diets and quick-fix weight loss solutions that promise the world but deliver little results? It's time to turn to protein, the macronutrient that can help you lose weight in a healthy and sustainable manner.

One of the main reasons protein is so effective for weight loss is its impact on hormones. By replacing carbohydrates and fat with protein in your diet, you reduce the hormone ghrelin, also known as the "hunger hormone." At the same time, you boost several satiety hormones. These hormones signal to your brain that you are full, reducing your overall hunger levels.

The result of this hormonal shift is a major reduction in hunger, leading you to eat fewer calories without even realizing it. You no longer feel the constant urge to snack or overeat, and you are able to stick to your diet more easily.

In addition to reducing hunger, protein also has a high thermogenic effect, meaning it takes more energy for your body to digest and process protein than it does for carbohydrates and fat. This leads to an automatic reduction in calorie intake, as your body burns more calories simply by digesting and processing your food.

But it's not just about calorie reduction. Protein also helps preserve muscle mass during weight loss, which is crucial for maintaining a healthy metabolism. When you lose weight, your body naturally wants to preserve fat while burning muscle, but a high-protein diet can help you avoid this scenario.

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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The Chinese New Year is a time for celebration, and for many, that means indulging in delicious traditional treats. While it's important to enjoy the festivities, it's also crucial to be mindful of what you eat and the amount of calories you consume. Knowing the calorie count per serving can help you make informed choices and prevent overeating.

So, before you start snacking on Chinese New Year goodies, make sure to check how many calories each serving contains, and enjoy in moderation!

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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What is Fatty Liver Disease and How To Deal With It 💪

Fatty Liver is a common disease caused by sedentary lifestyle and stress. It happens when fat builds up in the liver. Having small amounts of fat in your liver is normal, but having too much of it can become a health issue.

Your liver is the second-largest organ in your body. It helps process nutrients from food and drinks, and filters harmful substances from your blood. Too much fat in your liver can cause liver inflammation, which can damage your liver and cause liver failure.

Fatty liver disease is associated with metabolic syndrome that is very common among a group of health risks that includes; obesity, high cholesterol, high blood pressure, high blood sugar, and a large waistline.

Lifestyle changes are the first-line treatment for fatty liver disease!
The following are the best natural ways to deal with fatty liver:

1) Lose weight. 😎
2) Reduce or abstain from alcohol consumption. 🍺
3) Eat a nutrient-rich diet that’s low in excess calories, saturated fat, and trans fats. 🥑
4) Get at least 30 minutes of exercise 3 times a week. 🏃‍♀️

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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The 3 Most Natural Way To Look Younger! 🥰

1) Have a Regulated Sleep Schedule

You can regulate sleep patterns! Prepare for bed with a 15 min pre-sleep routine, close the day by removing all electronics from the bedroom.

Consider starting a sleeping ritual. Whether it's curling up with a book, listening to calming music or taking a warm bath, doing the same, relaxing thing every night will signal to your body that it's time to settle down for a good night sleep.

Avoid watching TV and looking at any laptop, tablet or smart phone screens before sleep, since those activities can trigger your brain to stay awake.

2) Getting a Good Night's Sleep

Getting a good night's sleep is not only good for the body and mind, but it also improves attractiveness and other people's inclination to socialize with us.

A good night's sleep can do wonders for your youthful appearance as your face relaxes while you sleep. That can also help soften any fine lines on your face. It is highly recommended that you get 7-8 hours of sleep every night.

3) Do Not Skip Sleeping Time

Since most of us spend around 1/3 of our time in a day sleeping, I think it warrants a look whether our sleep patterns has an effect over our appetite.

Studies have shown that even a single night of sleep deprivation changes the levels of our hunger and appetite hormones, leading to increased hunger. It also affects the way our brain’s motivation centers respond to the sight or even the thought of food.

Having enough sleep actually reduces food cravings, so remember to schedule your rest properly as it helps to curb hunger!

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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🥺 3 Most Common Reasons Why People Give Up On Losing Weight

Putting ON weight is a lot easier (and more fun) than taking it off. No matter how you gained the weight or how much you have to lose, it will be difficult to do it alone.

1. It's taking forever and too long! 😱

Remember how you gained weight slowly over the course of several months? Well, the weight have to come off slowly too. As soon as you accept this, it will no longer be an obstacle. Safe weight loss is about 2kg to 4kg a month. So, do the math and you will have an idea how long it will take before you're even close to your goal. Use the time to celebrate your smaller goals to keep yourself motivated.

2. You're always hungry and hungry! 😋

You cannot consume more calories than you are expending if you hope to lose weight. If you are choosing high-calorie foods, you will only be able to have a few bites to stay within your limits. That will leave you feeling hungry. Similarly, if you are skipping meals in order to fit in these high-calorie foods, you will be hungry most of the day. Instead of that, choose foods that are high in water like fruit, low-calorie like vegetables and high in fiber like whole grains. These foods will fill you up longer which prevents those hunger pangs.

3. You've tried every kind of methods, and nothing seems to work! 🧐

When you are eating right and exercising and that number on the scale isn't moving, it can be frustrating. There are lots of reasons this can happen. You might not be doing the 'right' exercises or perhaps you are eating too many healthy foods that are high in calories. You may be making tiny little mistakes and might not even know it!

This is the reason why we are here to help!

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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3 Benefits of having an Accountability Partner 🤝🏻

When it comes to weight loss, there are a lot of pressures and temptations that can throw off your plans. From having your favorite fast food to a shopping trip while you are hungry, there are lots of things that can hurt your success plans.

1. Accountability Partner provides Partnership

Having a partner in crime… or weight loss allows us to be more successful in reaching our weight loss goals.

Having a friend or someone to talk to can make a big difference when trying to lose weight. It can sometimes be difficult to do something for yourself but most people find it motiving to do something for somebody else. When you are being held accountable to another person there is an increased sense of responsibility.

Accountability also works a lot better when its someone that you frequently communicate with.

2. Accountability Partner can provide helpful feedbacks

A good accountability partner knows what you have been striving towards and can give you relevant feedback towards your efforts.

When you have someone giving you accurate feedback it’s easier to see mistakes and fix them.

When you find your “WHY” to becoming healthier it helps to stay disciplined and incorporate healthier habits . Knowing your WHY is also a HUGE step towards reaching your goals!

3. Accountability Partner is someone who can celebrate with you when both of you reach your goals

Weight loss is a big deal and its important to have someone to celebrate with when you reach your goals!

It can be hard to get excited for something by yourself. Having another person to share in your goals and work towards the same thing makes it that much better when you finally get there.

Its also important to remember that people lose weight at different rates. Having someone there to challenge you can make losing weight fun and help keep you accountable at the same time.

Sign up for our coaching program today and enjoy $40 OFF on our accountability programs! 👋

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Are YOU one of them? 🤔

95% of people who lose weight on a diet will gain it back. 🤯

In our coaching program, we take time to understand the history and asking the right questions to determine the right expectations while changing their habits. The success largely depends on individual motivation at each phase than the right methods or approach because as far as the "weight loss" part, it's probably not what you think it is.

Therefore, we teach people how to have good relationship with their body as well as the food that they eat. They might not see fast weight-loss results, but the changes they make can have tremendous positive impact on their life in terms of physical and emotional health being.

Sign up for our group coaching program now to enjoy 15% OFF for you and your buddy! 🤗

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What is Fat Metabolism Process? 🧐

During the fat-burning process, the body converts fat into usable energy such as protecting your organs, supports cell growth, helps your body absorb better nutrients when we take more good fats. When you have too much of bad fats or too little body fats, you are depriving your body from performing at its optimal. 😔

Carbon dioxide(CO2) and water are waste products in the fat-burning process, and most of these fats are expelled from the body as CO2. It is important to supplement our body with high anti-oxidants such as minerals and vitamin A, C, E and the essentials daily to support this important body function. This applies to anyone who desires for a healthy body fats index. 🤩

Our coaching program is not just about weight-loss, we do more than that! Maintaining healthy body fat requires guidance and other components you might not know or are aware. Let us guide you for a lifetime of knowledge! 🥰

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Did You Know? 🤔
80% of the weight loss is not reflected on the weighing scale. 😲

Instead, you should take notice of these areas rather than the numbers on the weighing scale to measure your actual weight loss.

1) Better energy and vitality.
2) Others start to compliment that you look better.
3) Able to perform better physically.
4) Able to fit into your favorite dress that you previously unable to.
5) More awareness and better stress management.

We should not focus on weight loss but we should focus on our health instead. Because being healthy will help you to lose your weight naturally. You should not engage in unproven diets which will restrict your nutrients, where you get depressed because of regaining the weight, which is very common.

If you're doing this on your own, the chances of regaining your weight is higher and unmotivated. Therefore, engaging with a coach who is experienced in organizing lifestyle programs to help you put your routine in place is very important. 🗪

Chat with us to get your FREE kickstart manual today. 🙋‍♀️
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7 Healthy Lifestyle Tips 📚

1. Exercise Regularly 🏃
Get at least 150 mins per week of moderate aerobic activity to bring up your heart rate.

2. Eat Nutritious Food 🥗
Try to eat a variety of foods to get different vitamins and minerals, include fruits, vegetables, lean meat, fish, whole grains, nuts and seeds.

3. Control your weight ⚖️
Keeping your weight in the normal range is an important part of healthy aging. As we grow older, the likelihood to develop health problems such as heart disease, high blood pressure, stroke and diabetes is higher and related to overweight.

4. Quality Sleep 😴
With a good quality of sleep, you will get sick less often and it improves your mood, stay at a healthy weight and also lower your risk for serious health issues.

5. Avoid Smoking 🚭
Smoking can cause a wide range of health complications including cancer, health attack and strokes. Did you know that after quitting smoking, your circulation improves and your lung function increases.

6. Avoid Alcoholic Drinks 🍺
Alcohol often leads to weight gain. It increases depression and anxiety. It also accelerate aging process.

7. Reduce stress 🧠
Get Active, connect with others, laugh more and keep a journal.

Speak with us today to kickstart your 1st step in achieving the above with our proven coaching framework!

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😂 😂 😂
Aunty or not yet an aunty? 🤔

5️⃣ Steps of Changing Bad Eating Habits 🍚

How to kickstart your healthy journey? Most people fail at a certain point in their journey to build a healthy lifestyle because of a lack of motivation, inconsistency, and they do not know how to get back on track again.

In our coaching program, we help anyone to kickstart their journey with these 5 proven steps. 🙋‍♀️

✔️ Find someone who is motivated to do with you. (You can count it on us!)
✔️ Be more mindful about what you're eating.
✔️ Plan your meals ahead, include 1/4 protein, 1/4 carbs and 1/2 plate of greens/fiber.
✔️ Set a realistic goal and work towards it. Aim to lose 0.5 to 1kg in a week.
✔️ Always start your day with a nutritious breakfast.

97% of the people achieve their results during their first 10-days with our program. They also learn our signature tips that they can use to apply in their lifetime.

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