If weight loss feels like a forever struggle, consider upping your fiber intake! Believe it or not, fiber is one of the best methods to losing weight, and it’s one of the easiest to access. Here are a few reasons fiber is an effective (and efficient) way to drop those stubborn pounds.

Reducing the Energy Density of Foods

While there are plenty of nuances, the basic premise of weight loss is to make sure that the energy you expend is less than the energy you take in. Foods that are high in fiber tend to be less energy dense than foods that are low in fiber. In other words, the amount of energy required to digest fiber rich foods is higher than that of foods lacking fiber. The daily recommended fiber intake is between 25-35 grams. You can access fiber easily in many vegetables, whole grains, and proteins like nuts or meats. Mix these into your meals and snacks, and your meals will work to your benefit in helping you lose weight.

Increasing Feelings of Satiety

Because fiber takes longer to digest, your stomach does not empty quickly after eating fiber! Eating more fiber tends to lead to feelings of satiety, or fullness. If you've learned to stop eating when you're no longer hungry, getting to the point where you feel fuller sooner because you are eating more fiber can help with weight loss. Your overall calorie intake decreases as you require less to satisfy your hunger! Because you want to be in a calorie deficit in order to lose weight, lower calorie intake can help you reach that deficit easier.

Good Gut Bacteria

Fiber promotes the growth of healthy bacteria in the stomach! As your body processes and breaks down foods in the stomach, good bacteria plays a big role in absorbing the nutrients from foods you eat. The better your gut bacteria, the better the nutrient absorption! Your metabolism is boosted, allowing you to process food faster and more efficiently than average. Plus, your body is better equipped to keep from becoming insulin resistant, which is a common (and dangerous) problem for many people and makes weight loss extremely difficult.

Overcome the walls to your weight loss issues by simply implementing more fiber into your meals and snacks. You will feel more energized, more full after eating, and your stomach will be helping your entire body to receive the nutrients it needs to be healthy and happy!

Read this next: 3 Foods You Need Less of in Your Diet

There is nothing quite like taking to the open road. When your wheels hit the pavement, it's liberating. Every time you bike on the road, you are making a choice to be good to your body and the environment, but there are some things you want to look out for when riding. Here are some potential hazards you'll want to be aware of when biking so that you can stay safe and maximize your fun.

Cars and Motorists

Cars are one of the most obvious potential hazards, and also one of the most dangerous. Of course, we're discussing automobiles. It is always of the utmost importance that you ride cautiously when sharing the road. Just because you legally have the right of way doesn't mean that drivers will always know that or yield, so erring on the side of caution is best. On the other hand, when it comes to obeying the rules, remember that you are not exempt. From traffic lights to stop signs, you must follow the law. Keep in mind that cyclists and motorists have the same rights and responsibilities when out on the road. You're just more vulnerable.

Road Damage

A lot of state websites will keep an updated list of road hazards such as spots where there is substantial damage from potholes. Being aware of road conditions is an excellent way to proactively stay safe. Remember that if you wouldn't want to drive over it in a car, you definitely want to avoid road damage while cycling. Be sure to always report damage that you see while out on the road so that other cyclists can remain safe too.

Wildlife

There really isn't much you can do to stop animals from crossing the road while you bike. You can, however, choose routes that are less likely to be densely populated by deer and other animals. You can also be mindful of the time of day when you ride. Avoid riding at dawn and dusk, especially during hunting season. Doing so will limit the number of unwanted animal encounters you experience during your trek.

Riding your bike is great exercise. It is also a great way to get from one place to another, especially if you'd rather avoid taking your vehicle or you just want to enjoy some of nature's splendor. Be sure to follow these tips to ensure that your next ride is as safe as possible.

You might also be interested in this article: Hit the Road Safely

(BPT) - Avoiding weather woes this winter? It doesn't mean you need to give up on your fitness goals. Being indoors provides ample opportunity to stay fit, whether you're doing so due to the weather or simply by choice. Check out some of the top trends for indoor fitness in 2020 and challenge yourself to try something new to make yourself happier and healthier.

Indoor simulators

Missing the greens? If you like to golf, consider heading to an indoor golf simulator that lets you practice your swing without having to pay greens fees or worry about weather. But that's not all indoor simulation can do for fun and fitness lovers. For example, people of all ages and skill levels enjoy playing simulation games at Kohler Swing Studio & Golf Shop. The Topgolf Swing Suite experience boasts a variety of virtual games including the Topgolf target game, Zombie Dodgeball, Hockey Shots, Baseball Pitching Carnival Classic and more.

Customized classes

Indoor fitness classes are always a good idea for getting exercise despite the weather, but today's offerings have evolved so that there's something for everyone, no matter your interest or fitness level. Crave upbeat and energetic? Cycling classes challenge you to keep the pace in a supportive group setting, such as the ones offered at Bold Cycle. Prefer a peaceful way to find your fitness and inner Zen? Explore yoga in a variety of different settings, such as the classes offered at Yoga on the Lake.

Technology-enhanced fitness

Technology-connected exercise machines are trending in 2020, offering people the ability to take live classes at any time from the comfort of their home. For a more affordable option, people are finding their favorite fitness channels online and accessing classes at home. From yoga and dance to circuit training and more, you'll find plentiful options on the internet. Finally, wearable fitness continues to evolve, offering people keen insight into their wellness no matter what indoor fitness activity you choose.

Wellness-focused travel

Indoor fitness opportunities are flourishing at resorts across the country, meaning you don't need to travel to a warm climate for an incredible wellness retreat. As a guest of The American Club Carriage House at Destination Kohler, you’ll revel in wellness choices any time of year thanks to the Unlimited Wellness program for Carriage House Guests. From complimentary access to yoga, indoor cycling and fitness to cold-pressed juices and Wellness Concierges, you'll enjoy every minute, mind, body and soul.

Group and family fitness

Adopting a fitness lifestyle is more than just an individual endeavor. In 2020 look for more partners and families to participate in indoor fitness activities together. Whether it's taking a multigenerational class or helping each other work out at home, family fitness is a wonderful way to bond, get healthy and keep everyone accountable. Sign up for that intro class as a couple, make a weekend date for the entire family to exercise together at home or try a fitness vacation together over the next break from school.

Indoor fitness is poised to flourish throughout 2020. Consider taking advantage of these top trends and you'll enjoying getting active and increasing your wellness.

As people age, the chances for injuries increase. Fortunately, there are some common sense measures that those approaching their golden years can do to keep safe from falls and other types of accidental injuries. Taking the time to make some easy home safety modifications like adding better lighting and keeping walkways clear of snow and ice can pay off tenfold.

Accident-Proof Your Home

One of the most important safety measures that can help guard against injuries is to accident-proof your home. Even small changes around the house can help you prevent injury and falls. The bathroom is a common place where seniors become injured. Wet floors, rugs that slip and the usually smaller space can all be hazardous to older adults. Brain Injury Lawyers claim that many of their clients were first injured due to a fall in the bathroom. You should install handrails in your bathroom near your toilet and in your shower to prevent injury.

Stay Fit

Another simple yet highly effective way to guard against injuries when older is to lead a healthy lifestyle and make the effort to stay fit through the years. Older adults need to remember that their increased age does put a strain on their bodies and hearts, so seniors should allow extra time to recover after physical activity, a sports event or an exercise workout.

Along with ensuring that you are getting regular exercise that is modified to meet any challenges that might develop, it is important to get enough rest, eat a healthy and nutritious diet and generally avoid overindulging in junk food, alcohol or other unhealthy lifestyle choices.

Take Advantage of Senior Wellness Programs and Perks

One of the good things that comes with getting older is that many businesses, medical offices and other community establishments offer terrific senior discounts and free assistance on everything from senior wellness programs and discounts on prescription drugs to health insurance concierges that help navigate health-related topics and more.

Most communities have a number of senior citizen groups and agencies able to help seniors live a safe life when it comes to locating senior housing options, travel planning, senior programs, advice on senior nursing care, and transportation options.

With some small changes, seniors can lead full and fulfilling lives without injury. Paying attention to your health, staying fit and using commonsense with regards to safety can all help senior citizens avoid falls and serious injuries. Keep regular doctor appointments, and take advantage of senior wellness programs.

(BPT) - Whether you’re hitting the gym to get healthy, tone up or improve your overall well-being, seeing results can be one of the most satisfying feelings. Noticing even the smallest change in the way you feel or look is reason enough to lace up your sneakers for another sweat session.

When results seem to plateau or schedules get busy, don’t give up! Keep the below tips in mind to help maximize your fitness routine and stay on track.

1) Find a workout buddy

Instead of flying solo, bring a friend so you can encourage each other during your workouts. Exercising with a buddy can breed healthy competition, but also hold you accountable. To help maximize the impact, try to pick a partner that is on the same fitness level as you and shares similar goals — you will want to be able to increase your intensity level and challenge each other as a team.

2) Fuel up

An active lifestyle requires proper nutrition. When regularly exercising, your body needs fuel for optimal performance and proper recovery. Before a workout, opt for healthy and easily digestible carbohydrates like brown rice, quinoa, whole-grain bread and pasta, fruits and vegetables to give you energy. Afterward, try a protein-packed snack like Emergen-C Protein Fuel and Superfoods. With 15 grams of organic plant-based protein and two full servings of 14 superfoods, the protein and superfood powder blend can help you make the most of your active time by providing the wholesome nourishment you need, along with supporting your natural defenses with a high potency serving of vitamin C.

3) Head to the weights

If your fitness goals include improving body composition and losing weight, you may want to introduce strength training into your regimen. While exercises such as walking, running and cycling can do wonders for your cardiovascular health and help burn calories, strength training with weights can elevate your metabolism for a longer period — meaning your body will continue burning calories even after a workout. Plus, strength training can target and tone hard-to-reach muscles, improve balance and help protect your bones.

4) Switch it up

After a while, bodies can grow accustomed to the same exercise routine, often leading to stalled results. If you find yourself breezing through a workout, it’s time to switch it up and push your limits. Varying your exercises can challenge your mind and body, help burn more calories and prevent boredom. If you like to run long distances, try implementing sprint intervals. At the gym? Try out new equipment or vary your reps. Challenge your body and you may be surprised by the results.

5) Take a break

The last way to maximize your fitness routine has nothing to do with the gym at all. In fact, it requires you to skip the gym. Exercise provides many health benefits, but too many high-intensity workouts can backfire, potentially causing injury from overuse and hindering your results. Allow your body enough time to heal before hitting the gym again and try to work active rest days into your schedule, such as going for a light walk or bike ride.

Keeping these tips in mind can help you make the most of your fitness routine and magnify your efforts in the gym, on the track, in the pool or wherever you choose to exercise. Above all, don’t hesitate to ask fellow gym-goers for help or to make modifications when something feels off.

For more information, visit www.emergenc.com.