A quick/simple, yet fascinating view on what 200 calories really looks like with different foods and drink....
Showing posts with label weight loss goals. Show all posts
Showing posts with label weight loss goals. Show all posts
Wednesday, 14 June 2017
Friday, 2 June 2017
What You Should Know About Running For Weight Loss
Runners may be familiar with the term ‘train gain,’ or weight gain that seems to magically appear even though you are in the midst of training for a race. The good news is, this doesn’t mean you can’t lose weight from running. That statement would be a myth, and the biggest one about running for weight loss that Dr. Jason Karp, PhD, founder of Run-Fit and author of Run Your Fat Off, has heard.
“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”
This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.
Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.
If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.
The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.
“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”
You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.
“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”
Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.
“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”
For US fans, friends and fitness fanatics - HERE's 50% off our Essential Active Calf Compression Sleeves. Click here to ORDER NOW and enter EA50OFF1 at checkout. Limited Time Offer.
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Article source
“Research shows how much weight is on a person’s body is proportional to how much he/she runs,” he explains. “The problem comes when people underestimate how many calories they consume and overestimate how many calories they burn.”
This is why you shouldn’t rely on the number of ‘calories burned’ after a workout—it’s not the best approach. Running burns the most calories, yes, but it is important to focus on fueling your body with the proper nutrients versus simply replenishing calories.
Dr. Karp notes that just as when you’d start any exercise program, it is important to obtain approval from a qualified medical professional. Seeing a dietician can be helpful or you can find resources—such as the eating plan in his book—to learn what types of foods are going to give your body the energy it needs.
If you are a beginner, just going out and running—even without a specific training plan—is perfectly okay. Karp says starting with 30 seconds of running followed by walking with intention for 5 minute is a great place to begin. He explains that over time your body will adapt and you will develop the stamina needed to run (or run/walk) for longer periods of time. Then, the weight loss will come.
The weight loss happens when your body starts creating a metabolic demand and those calories you are consuming are being used for other needs. In this case, that energy would be used to power your running, meaning it isn’t being stored as fat.
“Running creates the metabolic demands, giving you the director’s clapperboard so that you decide where the calories go,” Dr. Karp notes. “And that is exactly one of the goals of the Run Your Fat Off program—to make you the director of the calorie movie, dictating where your calories go and how they are used.”
You don’t have to be worried about losing too much weight, however, as he goes on to explain that based on your genes, your body and brain have a sense of what you should weigh.
“This is called your set point, which is really a set weight range of about 10 to 15 pounds,” he adds. “So, yes, your body will reach a healthy plateau, [and] you have to work to get it and keep it there.”
Dr. Karp deeply believes that running is for everyone, no matter your goal, whether it’s weight loss or anything else.
“Running connects you to your body and is perhaps the best expression of your physicality,” he concludes. “Through running, you fulfill your destiny as a physical being, and on the foundation of a fitter physical being, you can build a better life.”
For US fans, friends and fitness fanatics - HERE's 50% off our Essential Active Calf Compression Sleeves. Click here to ORDER NOW and enter EA50OFF1 at checkout. Limited Time Offer.
Want more healthy insights, recipes, videos or articles like this? Join us to receive 'inspiration in your inbox'- http://tiny.cc/join-me
Article source
Thursday, 18 May 2017
Why Am I Always Hungry? Here Are 11 Possible Reasons
Are you embarrassed by a growling stomach and plagued by the never-ending search for something to eat? Do you often wonder why you are always hungry?
Don’t worry, you’re not alone. Below is some research and a list of the 11 most common reasons. (Numbers 2 & 3 will probably surprise you.)
1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.
2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.
3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.
4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.
5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.
6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.
7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…
8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.
9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.
10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.
11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.
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1. You are eating too little
Okay, the first reason is obvious: can it really be that you’re eating too little? Are you working out a lot? Maybe you are simply not getting enough energy and nutrients despite eating three meals a day. A food diary can help you find out if you are giving your body everything it needs.
2. You are thirsty
Yes, sometimes we mistake thirst for hunger. The reason is simple: the hypothalamus (part of the diencephalon and the most important control center of the autonomic nervous system) regulates both hunger and thirst. When you are dehydrated, the hypothalamus can get things mixed up. This is why you reach for a granola bar rather than a glass of water, although this is exactly what you need at that moment. Make sure to drink plenty of water and when you start to feel hungry, drink some water first before eating anything.
3. You are constantly on social media
Photos of friends’ pizza night on Facebook or Instagram. Recipe boards on Pinterest. But what we are talking about can be summed up best in two words: “FOOD PORN!” A problem our parents didn’t have to deal with when they were young… Through our smartphones, we are presented with a flood of mouthwatering images around the clock. Which is a big problem when you consider that there is scientific evidence showing that the mere sight of food can create feelings of hunger. These images of food lead to increased levels of ghrelin, the “hunger hormone,” in your blood. So just put your cell phone down for once! Is this proving difficult for you? Then make sure to check out photos of delicious AND healthy foods.
4. You are sleeping too little
Sleep deprivation has a big influence on feelings of hunger and what you eat. Too little sleep can lead to reduced levels of the hormone leptin, which is responsible for suppressing hunger. At the same time, inadequate sleep also leads to increased ghrelin, the other “hunger hormone,” which stimulates your appetite. This is one of the reasons why lack of sleep is often associated with weight gain. Doctors recommend getting seven to eight hours of sleep per night.
5. You went a little overboard last night
It might not sound logical, but it’s often true: if you eat huge amounts the night before, you will wake up hungry again the next morning. Would you like to know why? Science doesn’t really have a definitive answer yet. One theory has to do with the relationship between sugar and insulin. In the evening, we often eat way too many simple carbohydrates (white bread, refined-wheat pasta and high-sugar foods). The high level of sugar in the blood causes your pancreas to produce too much insulin. This, in turn, makes you feel hungry, thus perpetuating the cycle.
6. You are getting your period soon
Women probably know this all too well: shortly before your period, you could eat everything you see. Chocolate, ice cream and cake are particularly tempting. During the second half of the cycle, many women’s appetite and energy intake actually do increase. Progesterone levels are particularly high during this time, and many women feel sick or depressed shortly before their period. And it is this feeling of the blues that can then lead to the food cravings associated with premenstrual syndrome, or PMS.
7. You are eating wrong
Not only eating too little makes you hungry, but eating the wrong foods can also lead to hunger pangs. Nowadays, we consume far too many simple carbohydrates, while reducing the amount of fiber, protein and healthy fats we take in. The problem is that these nutrients are precisely the ones your body needs and the ones that keep you feeling full. Make sure to eat a balanced diet and stick to regular meals. This leads us to our next point…
8. You are skipping meals
You have overslept and there is no time for breakfast. You are stressed at work so you skip lunch… By the afternoon, you are so hungry you could eat a horse. It’s no surprise considering you have been cutting out meals. We often don’t notice how hungry we are until we get a second to sit down and hear our stomach growling. There is only one method to avoid this situation: eat regularly! Three main meals and possibly one or two snacks a day is the best way to keep your hunger in check.
9. You are bored
Are you actually hungry, or are you just bored? Many people can’t really tell the difference. Are you hungry for an apple and a handful of nuts? No? Then you’re not really hungry, but just looking for something to keep you busy. Find another way to distract yourself. Try doing some exercise, reading a book or meeting friends.
10. You are taking medication
Certain medications can stimulate appetite and hunger, like anti-depressants, for example. Unfortunately, this is one of the undesired side effects. The cravings go away once you stop taking the medication. However, it’s not so easy if you have to take them for a long time. In this case, it is definitely worth talking to your doctor about this problem. Perhaps you can lower the dosage or switch to a different medication with fewer side effects.
11. You are eating too fast
Does it sometimes seem like you just inhale your lunch? Eating too fast usually leads to a higher energy intake. Your stomach might be full, but it takes your brain longer to register it. This gives you the feeling of still being hungry and so you continue to eat. What you can do about this is to eat slowly and chew thoroughly. Take at least 20 minutes for lunch. This is how long your brain needs to realize you are full.
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Monday, 15 May 2017
8 Diet Motivation Tips for Success
Monday blues? Here are some easy to follow diet motivation tips to get you back to feeling your best.
Can't lose weight? Try these diet motivation tips for success.
If you've dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.
Sure, you've tried to diet before. You've gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt. A few slip-ups and you're totally derailed, physically and emotionally.
If this isn't the first time that losing weight was one of your New Year's resolutions, then maybe you just haven't had the right diet motivation. It turns out that the key to losing and keeping weight off isn't simply a matter of what you eat or how much you exercise - it's your attitude. Lasting weight loss is a slow process and it's all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.
Diet Motivation Tip 1: Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. "If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail," says Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you'll be more likely to stick with a diet if you "focus on your health and create sensible eating strategies," says Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.
Diet Motivation Tip 2: Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate," Kulze tells WebMD. "If you cut back 200 calories a day, you won't even realize it and the weight will come off and stay off." If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you'll be less frustrated
Diet Motivation Tip 3: Expect Setbacks
Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge. Call it the "I've already blown it so I might as well eat the entire bag of Oreos" syndrome.
Diet Motivation Tip 4: Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything I know," according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, Calif. "A 100-calorie indulgence is just that. But if it's perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence." Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.
Diet Motivation Tip 5: Use the Buddy System
"It's hard to make major lifestyle changes when you're swimming upstream by yourself," says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit - or willpower - flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. "Having a support group to turn to, whether it's your family or people in a weight-loss chat room, can make all the difference" for diet success.
Diet Motivation Tip 6: Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. "This is a natural part of the weight loss process." When you hit the plateau, you may want to try something slightly different to jump-start your diet. "Commit yourself to expending an extra 100 calories a day with walking, for instance," Kulze advises. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course.
Diet Motivation Tip 7: Reward Yourself
Dieting is hard work -- and it's not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing 5 pounds with a box of chocolates is not what we're talking about.) Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. "Celebrating your diet success will fortify your resolve to continue," says Kulze.
Diet Motivation Tip 8: Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It's important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. "Plan an appointment with a professional, whether it's a nutritionist, a counselor, or a trainer, for an added boost," she says. An expert can help you get off on the right foot -- and maintain your healthy habits even after you've reached your ideal weight.
Want more healthy recipes, videos and articles like this? Join me to get 'inspiration in your inbox' - http://tiny.cc/join-me
Article Source
Can't lose weight? Try these diet motivation tips for success.
If you've dropped and regained so many pounds it would take a Harvard PhD to do the math, then here are some diet motivation tips that can help.
Sure, you've tried to diet before. You've gotten rid of the cookies in the cupboard, and virtuously refused the cake at the office party. And then, a few weeks into it, your motivation begins to flag. Maybe you hit a plateau in your weight loss, or you're bored with steamed vegetables for dinner night after night, or, tempted by a special dessert, you decide that just this once can't hurt. A few slip-ups and you're totally derailed, physically and emotionally.
If this isn't the first time that losing weight was one of your New Year's resolutions, then maybe you just haven't had the right diet motivation. It turns out that the key to losing and keeping weight off isn't simply a matter of what you eat or how much you exercise - it's your attitude. Lasting weight loss is a slow process and it's all too easy to give up before you reach your goal. With the right psychological tools your chances of diet success can be greatly improved. WebMD consulted experts for diet motivation tips that will keep you, and your diet, on the winning track to losing.
Diet Motivation Tip 1: Set Realistic Goals for Diet Success
The first step to maintaining your mojo should take place before you cut a single calorie. In fact, one of the strongest predictors of long-term diet success lies in setting the right goal at the start. "If you set unattainable goals, such as losing 30 pounds in just a few months, you're setting yourself up to fail," says Ann Kulze, MD, author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. Instead, you'll be more likely to stick with a diet if you "focus on your health and create sensible eating strategies," says Kulze. Setting smaller, attainable benchmarks, like losing 5 pounds or a single dress size, will give you the confidence to continue.
Diet Motivation Tip 2: Go Slow
Diet success entails making real lifestyle changes, and that doesn't happen overnight. "You have a better chance at keeping the weight off if you lose it slowly. People who are starving get irritable and have a higher failure rate," Kulze tells WebMD. "If you cut back 200 calories a day, you won't even realize it and the weight will come off and stay off." If you keep in mind that optimal weight loss is 1 to 2 pounds a week, you'll be less frustrated
Diet Motivation Tip 3: Expect Setbacks
Everyone is bound to give in to temptation (hello, hot fudge sundae) from time to time. The danger isn't a single splurge but letting it become an excuse for an all-out binge. Call it the "I've already blown it so I might as well eat the entire bag of Oreos" syndrome.
Diet Motivation Tip 4: Don't Be a Perfectionist
So what do you do if you've scarfed down a pint of ice cream before noon? "Perfectionist thinking gets in the way of success more than anything I know," according to Vicki Saunders, RD, who oversees the inpatient weight loss and lifestyle program called Transformations at St. Helena Hospital in Napa, Calif. "A 100-calorie indulgence is just that. But if it's perceived as a failure and a reason to give up, it can turn into a thousand-calorie indulgence." Bottom line when you slip up: Forget about it. Tomorrow is a new (healthier) day.
Diet Motivation Tip 5: Use the Buddy System
"It's hard to make major lifestyle changes when you're swimming upstream by yourself," says Saunders. Finding other people with similar goals can greatly improve yours odds of diet success. When your spirit - or willpower - flags, having people to call on can provide the support you need to continue. Saunders recommends looking for people at your local gym or Y, Overeaters Anonymous, or an online support group. "Having a support group to turn to, whether it's your family or people in a weight-loss chat room, can make all the difference" for diet success.
Diet Motivation Tip 6: Be Patient
One of the biggest diet motivation-busters is the dreaded weight loss plateau. You've been doing everything right, exercising and eating well, and the numbers on the scale have been steadily dropping. Then suddenly: nada. The scale stays stuck for several days in a row. According to Ann Kulze, this is perfectly normal. "Turn it around and congratulate yourself on the diet success you've had so far," she urges. "This is a natural part of the weight loss process." When you hit the plateau, you may want to try something slightly different to jump-start your diet. "Commit yourself to expending an extra 100 calories a day with walking, for instance," Kulze advises. "And look honestly to see if you're backsliding in little ways with your eating." A few minor adjustments and you'll soon be back on course.
Diet Motivation Tip 7: Reward Yourself
Dieting is hard work -- and it's not always a whole lot of fun. Small rewards can provide an incentive to keep going. But make sure your rewards are not food-related. (Translation: Rewarding yourself for losing 5 pounds with a box of chocolates is not what we're talking about.) Set mini-goals along the way and reward yourself when you reach them. Your reward could be a massage, a round of golf, a new pair of jeans, or a hot bubble bath. "Celebrating your diet success will fortify your resolve to continue," says Kulze.
Diet Motivation Tip 8: Have a Maintenance Plan
For many people, losing weight is far easier than keeping it off. It's important to remember that healthy eating is a lifelong goal, not a one-time project. If this has been a problem for you in the past, devise a maintenance strategy ahead of time. Vicki Saunders says you may want to consult an expert to help create a diet or exercise plan that works for you. "Plan an appointment with a professional, whether it's a nutritionist, a counselor, or a trainer, for an added boost," she says. An expert can help you get off on the right foot -- and maintain your healthy habits even after you've reached your ideal weight.
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Article Source
Sunday, 14 May 2017
The Truth About Belly Fat
Surprise: Everyone has some belly fat, even people who have flat abs.
That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.
Deep Belly Fat
You need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.
Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.
“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."
Thin People Have It, Too
Even if you're thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
4 Steps for Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.
Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.
If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.
“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.
3. Sleep: Getting the right amount of shut-eye helps.
In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.
4. Stress: Everyone has stress. How you handle it matters.
The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.
“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
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That's normal. But too much belly fat can affect your health in a way that other fat doesn't.
Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.
It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.
Deep Belly FatYou need some visceral fat. It provides cushioning around your organs.
But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.
The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.
If you gain too much weight, your body starts to store your fat in unusual places.
With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.
How Much Belly Fat Do You Have?
The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.
Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.
For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.
Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.
“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."
Thin People Have It, Too
Even if you're thin, you can still have too much visceral fat.
How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.
Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat.
The key is to be active, no matter what size you are.
4 Steps for Beating Belly Fat
There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.
1. Exercise: Vigorous exercise trims all your fat, including visceral fat.
Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.
To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.
Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.
Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.
“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says.
If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.
2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.
Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.
“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.
3. Sleep: Getting the right amount of shut-eye helps.
In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.
4. Stress: Everyone has stress. How you handle it matters.
The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.
“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”
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Thursday, 11 May 2017
How to Drink Water to Lose Weight
If it's really that simple, why isn't everyone doing it? Or maybe they just haven't seen this video yet!
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Monday, 8 May 2017
Renaming Your 'Cheat Day' Could Help Achieve Weight Loss Success
Here's Why Rethinking Your 'Cheat Day' Could Help You Shed More Pounds.
Call It This Instead.
Every week, you look forward to your cheat day—a day to cave
to a few of your cravings after sticking to a well-balanced diet (and workout
regimen) all week long. But Men’s Health senior editor Paul Kita takes issue
with the concept.“When you say ‘I’m cheating,’ that makes it sound like it’s some kind of indiscretion that shouldn’t be forgiven for, or even admitted to,” says Kita.
Instead, Kita prefers the term rest day. “Think of [your
cheat day] as your rest day for your diet,” Kita says. “Every now and then you
just need a rest. And what happens the day after a rest day? You go in and you
hit it harder because you’re replenished.”
Science backs him up. Last year, researchers put study
participants on a diet that was limited to only 10,500 calories per week, or
about 1,500 calories a day.
But half of the dieters were allowed to eat anything they
wanted on Sundays.
After two weeks, the two groups both reduced their average
body mass indexes and there was no significant difference in the amount of
weight the two groups lost, however those who took Sundays off were happier and
more motivated to continue working toward their weight-loss goals. In other words, taking a break once a week didn't slow dieters' progress, it only
motivated to keep up their healthy habits for longer.
Researchers say that the reason behind this is that
occasional indulgence makes dieting more sustainable.
To hear more of Kita’s nutrition strategies, along with tons of fitness and weight-loss tips from Men’s Health Fitness Director BJ Gaddour, check out the latest two-part episode of the Men’s Health Podcast.
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Source: This article
was written by Joelle Smith and provided by Men's Health.
Saturday, 6 May 2017
Recipe Alert: Ginger Fudge Flapjacks
A deliciously healthy and a little bit spicy recipe...and the ginger in Mira Manek's sweet treats delivers an added nutrient boost.
These chewy, gooey treats will go down a storm at teatime. And they’re packed with ginger, which is good for calming queasiness and has anti-inflammatory benefits, too.
‘Chickpea flour is so versatile and there’s so much you can do with it, both sweet and savoury,’ says star foodie Mira Manek, who rustled up this recipe. ‘This is a gingery adaption of my Coco Fudge, which is sold in cafés including Raw Press and the Holborn Dining Rooms in London. I’ve also added a handful of oats in these flapjacks, just to give it that slight crunch.’
Makes 20 pieces
80g coconut oil
100g chickpea flour
100g dates
30g oats
½ tsp grated ginger
½ tsp cinnamon
½ tsp ginger powder
How to:
1. Start by melting the coconut oil in a large pan, then pour in the chickpea flour and start stirring on low heat. While stirring, warm the dates in a separate pan on low heat so they melt easily when added to the chickpea flour and coconut oil mixture. Leave aside.
2. Continuously stir the chickpea flour mixture for around 15 mins until the mixture starts to thicken and you notice the colour change very slightly from yellow to orange/light brown.
3. Now add the warmed dates and stir them until they melt. The mixture need not be entirely smooth. Now add the oats, grated ginger, cinnamon and ginger powder, and stir everything together.
4. Lay the mixture in a flat pan or baking tray and let it cool for 10-15 mins before cutting into pieces and eating.
Click below to see more delicious recipes in Mira's book...
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Recipe source
Wednesday, 3 May 2017
Weight Loss Tricks That Aren’t About Calories
While a healthy diet and portion control are key to weight loss and maintenance, there are some non-food related tricks that can help you achieve and maintain your goal.
Don’t skimp on sleep.
“Not getting enough sleep is known to lead to poor nutritional choices, like donuts for breakfast or fast food for lunch, as well as overeating,” says Dr. Mary Ellen Moore, a family medicine physician affiliated with Advocate Christ Medical Center in Illinois, USA.
In fact, University of Chicago researchers found lack of sleep caused bad food choices, overnight overeating and eventually, weight gain.
In fact, University of Chicago researchers found lack of sleep caused bad food choices, overnight overeating and eventually, weight gain.
Choose non-food related activities.
“Our culture is heavily geared toward activities and celebrations that include food and calories, including happy hour, dinners out and sporting event parties,” says Dr. Moore. “Instead of meeting friends for a meal and drinks, suggest going to a museum, taking a class like painting or jewelry making or participating in an outdoor activity such as a walking/running group, riding bikes or kayaking.
Visualize the life you want.
When making a lifestyle change, it’s imperative that you visualize the end result and how you will get there.
“If something doesn’t help you to hit your goal and achieve the life you want, then you need to reevaluate its role in your journey,” says Dr. Moore, who adds this could include activities that, and people who, sabotage your goals, restaurants that don’t serve healthy options or something as simple as avoiding the break room at work if it’s filled with unhealthy snacks.
“If something doesn’t help you to hit your goal and achieve the life you want, then you need to reevaluate its role in your journey,” says Dr. Moore, who adds this could include activities that, and people who, sabotage your goals, restaurants that don’t serve healthy options or something as simple as avoiding the break room at work if it’s filled with unhealthy snacks.
Don’t keep too-big clothes for “just-in-case.
” Sure, keep a pair of pants to give yourself a visual of how far you have come, but once clothes become too big, either have them altered or donate them. “Don’t give yourself the option of having a wardrobe you can wear if you gain the weight back,” says Dr. Moore. “You are making a lifestyle change.”
Have a goal outfit.
This could be a pair of jeans you want to fit in again or a new outfit you are working towards. Be sure to display it prominently as encouragement. “Don’t buy something more than two sizes below where you are now, or you could get discouraged,” says Dr. Moore.
Find exercise you enjoy.
“Working out is good for weight loss, maintenance, physical health and mental health, so it’s important to find activities you like and can maintain,” says Dr. Moore, who recommends exercising 3-5 times a week for 20-30 minutes at a minimum.
And, according to research from the Cornell Food and Brand Lab, those who enjoy their workouts may even eliminate the desire to indulge in extra calories.
And, according to research from the Cornell Food and Brand Lab, those who enjoy their workouts may even eliminate the desire to indulge in extra calories.
Join a support group.
You can also join in-person accountability groups (like Weight Watchers), an online accountability/fitness group or start your own support group with friends, family or colleagues. “Having others share your journey can be helpful for encouragement and motivation,” says Dr. Moore. However, she advises that you speak with your physician before beginning any fitness or weight loss program.
Stay busy.
When you are busy pursing active activities (not Netflix binges or movie marathons) that interest you, you won’t have the time or inclination to snack out of boredom or habit. If you have always wanted to explore painting or archery, now is the time to try!
Article source
Tuesday, 2 May 2017
The Benefits of Greek Yogurt and Why It Deserves to Be Called a Superfood
There's a lot more going on with Greek yogurt than just using it to fill up your morning parfait or smoothie bowl.
The word "superfood" gets thrown around a lot these days, but Greek yogurt definitely qualifies. Here's why nutritionists and protein fiends alike have fallen head-over-heels for yogurt's creamier, tarter cousin.
It's more nutritious than regular yogurt.
Yogurt gets its "Greek" label when it has been strained to get rid of whey, which is the liquid that's left over after the curdling process. Without whey, yogurt takes on a thicker, creamier consistency with a higher concentration of protein and good-for-your-gut probiotics (another bonus: less sugar). Dannon Light & Fit Greek yogurt, for instance, has 22 grams of protein and 9 grams of sugar in a one-cup serving, which trumps the 7 grams of protein and 13 grams of sugar in the same amount of the brand's regular nonfat vanilla yogurt. That high protein count is one of the benefits of Greek yogurt for vegetarians.
It helps you feel fuller, longer.
Digging into Greek yogurt as an afternoon snack can reduce hunger pangs and keep you from feeling ready for dinner when it's only 5 p.m., finds a study published in the journal Appetite. Study participants snacked on Greek yogurt with varying amounts of protein three hours after lunch for three days straight. The group that ate yogurt with the highest amount of protein (24 grams per serving) reported feeling fuller and didn't feel hungry enough for dinner until almost an hour later than the group who ate lower-protein yogurt.
Fat-free versions offer about the same nutrients as full-fat options, but only a fraction of the calories.
While nutritionists may warn you against fat-free and reduced-fat foods, as they often amp up their sugars to make up for lack of flavor from the fat, Greek yogurt is an exception. If you're watching your calorie intake, reach for Greek yogurt with 0 percent fat. It generally has a comparable amount of protein, sugar, probiotics, and calcium, but usually just a fraction of the calories. You might have to sacrifice a bit of the thick consistency, though. Full-fat versions tend to be denser than those that are low in fat or fat-free, according to a study published in the Journal of Dairy Science.
It keeps your digestive system running smoothly.
You can thank the probiotics for that. The beneficial microorganisms are naturally found in Greek yogurt and have been shown to keep your tummy happy by easing lactose intolerance, constipation, diarrhea, and IBS. Yogurt also helps more serious gut issues like Chron's disease and ulcerative colitis. Search for the phrase "live and active bacteria cultures" in the ingredient list or look for the National Yogurt Association's Live & Active Cultures seal, which means the product has at least 100 million live cultures per gram (which is a good thing). Probiotics aside, there are plenty additional benefits of Greek yogurt. Check out 10 more of them here.
It can help keep your weight in check.
A 2012 study published in the journal Annals of Epidemiology tracked the diets, weight, and waist circumferences of more than 3,000 people and found that while everyone's weight and waists increased over time, those who ate yogurt tended to stay trimmer than those who avoided it.
There are some imitators out there.
The ingredient list on a real Greek yogurt might look complicated because of the hard-to-pronounce probiotics, but it should generally be short and include just milk and the bacteria names. Some brands try to side-step the straining process and just throw in a bunch of thickening ingredients instead. If you're looking for real Greek yogurt made the traditional way, beware of fakes that have ingredients lists that include things like pectin, cornstarch, and xanthan gum.
It can be used as a healthy substitute in recipes or enjoyed on its own.
You might not be a fan of the tangy, slightly sour taste of plain Greek yogurt, but that's exactly what makes it a seamless substitute for condiments like sour cream and mayo. Add a dollop of Greek yogurt to soup or chili, or use it to create a healthy but creamy dressing or dip. (You'll see just how versatile it is as a cooking ingredient in these 10 yogurt-based recipes.) Greek yogurt also adds a creamy protein punch to your smoothie. Or you could eat it solo and spoon natural sweeteners like honey or berries on top for a healthy treat that tastes surprisingly decadent.
Some studies suggest too much high-fat dairy can threaten your health.
A 2013 study from Kaiser Permanente researchers found high-fat dairy could negatively affect breast cancer patients, likely because dairy products contain high amounts of estrogen. The study followed breast cancer patients for an average of 12 years and found those who ate one or more servings of high-fat dairy (such as yogurt, milk, ice cream, or cheese) a day had a 64 percent higher chance of dying from any cause. Low-fat versions, however, appear to be OK.
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Monday, 1 May 2017
Monday Motivation: Go The Extra Mile
The Best Views Come After the Hardest Climb
As they say, go the extra mile, it's never crowded—and it's totally worth it....not least for the selfie or Instagram pic!
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Sunday, 30 April 2017
Just Do It! Five Tips to Kickstart a Fitness Routine
We all have things we want to do – goals that we have set for ourselves to reach. As a fitness trainer, one of the biggest issues I've seen people come across is the divide between wanting and doing; meaning, they know they want to be healthier and workout more, but they don't know where to begin.
With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:
1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.
Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.
2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.
3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.
Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.
4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.
With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.
That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.
5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.
No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.
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Article Source
With the internet chock-full of health smoothies and vitamins and supplements and different types of fitness gear, it can be extremely overwhelming and even a little intimidating to get started, so here is my guide to starting a fitness routine:
1. Be like Nike – Just Do It:
The Nike tagline may seem a little cliché, but the more you think about doing something, the longer you're putting off actually getting it done. Don't psych yourself out! Remember, it doesn't have to be perfect, it just needs to be done.
Remember, you can (and should!) start small. If you haven't worked out in a long time, try simply throwing on some tennis shoes and going for a walk. The important part in the beginning is to just get yourself moving.
2. Don't worry about what others think of you:
Remember the last time you were embarrassed? You totally do. But think of this: when is the last time you noticed someone else was embarrassed? It's a little harder to recall, isn't it. Keep this in mind when you feel judged when you're trying a new exercise. People probably aren't noticing you nearly as much as you think they are.
3. Try new things:
Here's the thing: nobody becomes an expert in any field overnight. You may feel a little lost when you start working out, but that's normal, we've all been there! The important thing is that you are willing to learn. Figure out your learning style and use it to your advantage. Do you like planned workouts? Try online fitness guides (I have many available on my website for free that you can do at the gym or at home). Don't know how to do a movement? Search for it on YouTube. Or if you're a hands-on learner, ask for help in person. I assure you that guy in the corner doing perfect squats hasn't always have good form, but I bet he'd be happy to show you some pointers.
Another great way to try something new is to sign up for a local fitness class. Most gyms offer classes such as Zumba, spin class, yoga, and pilates. If you find a class you love, it can become a great incentive to keep exercising. However, if you take a class and absolutely hate it – don't force yourself to stick with it. Exercise isn't meant to be punishment.
4. Invest in the right gear:
I know this sounds contradictory to worrying about what others think of you, but you're not dressing well to be noticed. Wearing proper fitness clothes not only makes you feel amazing, it can help save you from some uncomfortable situations like chafing and sweating. Try to buy clothes that are comfortable and easy to move around in. Ideally, they should wick away moisture and keep you cool. One of my favorite brands is Hylete, but you can also find great workout gear at Dick's Sporting Goods, Nike, or any other major retailer.
With shoes, keep in mind what actions you'll be performing as shoe types vary by activity. There are different shoes for hiking, gym workouts, and running, etc. If you're unsure what shoes to buy, a number of stores will actually analyze you and suggest shoes with the proper support according to your foot arch, gait and exercise requirements. Just be sure to call ahead and ask if that is a service they offer.
That said – don't feel like you can't workout if you have the right gear. Make buying gear be a reward for hitting certain milestones, or a small commitment from each paycheck. Ideally you want to have enough fitness gear that you aren't having to wash the same outfit each time, because then you're more likely to skip workouts.
5. Find a support community:
Everybody needs a little encouragement from time to time! Find your tribe to support your efforts. This could be your spouse, children, coworkers, friends, or an online community. You could even use your social media channels to report your workouts and progress. The goal here is to keep you accountable, and have others around to celebrate your successes! The great part is you may even motivate someone else to start living a healthier lifestyle.
No matter where you start, keep in mind that progress is never linear, but it is rewarding knowing you're working towards a healthier lifestyle, one step at a time.
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Article Source
Tuesday, 25 April 2017
Ladies, Get Fit And Strong For The Menopause
Should women get in training for menopause? Yes – and the sooner the better.
Although menopause – the time when periods sign off for good – kicks in at around 50, symptoms like hot flushes, fractured sleep and a spreading waistline can start in the 40s. It's called the perimenopause: the years when ovaries start winding down, creating hormonal changes that can influence bone health, heart health – and where you stack on weight.
But an exercise habit can do a lot to help, says Professor Lily Stojanovska, a researcher in women's health at Victoria University's College of Health and BioMedicine (in Australia).
"There's good evidence that exercise improves sleep and mood, and leads to better blood glucose control, as well as healthier blood fats and blood pressure. Exercise also improves the immune system and with that comes better health," she says.
Where women store weight can shift in midlife. Although women tend to store any extra fat around the hips and thighs during their reproductive years, come menopause any surplus fat tends to gather around the middle instead. That's more than a cosmetic issue – too much abdominal fat ups the risk of type 2 diabetes and heart disease.
That's why it makes sense to get an exercise habit that includes strength training before you reach 40 if you can, Stojanovska points out.
"The more strength training we do, the stronger bones become, the more muscle we build and the less fat we accumulate," she says. "Muscle burns more kilojoules than fat even when we're resting, and the more muscle we build, the easier it is to keep surplus fat at bay."
Can exercise also cool hot flushes? The evidence is mixed – some studies find it helps, but others have found no effect. However some research, including a 2008 Australian study by Professor Wendy Brown of the University of Queensland's school of human movement and nutrition science has linked weight loss to fewer hot flushes – and weight gain to more hot flushes.
The message that regular physical activity and sticking to a healthy weight helps prime women for a leaner, healthier menopause needs to be much louder. Figures from a 20-year study by Women's Health Australia show that women born between 1973 and 1978 who are approaching perimenopause are likely to be eight kilograms heavier at age 47 than women born between 1946 and 1951 were at the same age.
But if you've already reached perimenopause without an exercise habit, now's the time to start.
"You're around half way through your lifespan and at a point where you can influence your health in the second half of your life," says Jennie Burrell, a UK- based fitness trainer who's developed a 30-minute program for women at menopause that's a modified version of CrossFit, mixing cardio with strength training.
"Everyone has to age but you have some choice over whether you'll age with or without preventable health problems like metabolic syndrome, heart disease or diabetes. If we take action, we can probably end up healthier at 60 than we were at 30. Many women at midlife are now caring for elderly parents and often witnessing how the choices their parents made in their mid-lives are contributing to ill health and lack of independence in later life."
Yet the fitness industry doesn't always cater well for women who want to get serious about exercise in mid-life, says Burrell, who's speaking about fitness for women at midlife at the fitness industry conference, FILEX, in Sydney this coming weekend.
"This area of fitness is wildly under-served. In general, the fitness industry goes from full-on, high-impact programs to gentle exercise and aqua-aerobics and often bypasses mid-lifers who are active and strong.
"If a 55-year-old woman is climbing stairs and getting around then she's not ready for the 'soft shoe shuffling' movement regimes often offered to the over 50s. She's probably going to live to at least 85 so for me it's about keeping her strong, active and independent for the next 30 years – not pressing the 'power-down button'."
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Article source
Although menopause – the time when periods sign off for good – kicks in at around 50, symptoms like hot flushes, fractured sleep and a spreading waistline can start in the 40s. It's called the perimenopause: the years when ovaries start winding down, creating hormonal changes that can influence bone health, heart health – and where you stack on weight.
But an exercise habit can do a lot to help, says Professor Lily Stojanovska, a researcher in women's health at Victoria University's College of Health and BioMedicine (in Australia).
"There's good evidence that exercise improves sleep and mood, and leads to better blood glucose control, as well as healthier blood fats and blood pressure. Exercise also improves the immune system and with that comes better health," she says.
Where women store weight can shift in midlife. Although women tend to store any extra fat around the hips and thighs during their reproductive years, come menopause any surplus fat tends to gather around the middle instead. That's more than a cosmetic issue – too much abdominal fat ups the risk of type 2 diabetes and heart disease.
That's why it makes sense to get an exercise habit that includes strength training before you reach 40 if you can, Stojanovska points out.
"The more strength training we do, the stronger bones become, the more muscle we build and the less fat we accumulate," she says. "Muscle burns more kilojoules than fat even when we're resting, and the more muscle we build, the easier it is to keep surplus fat at bay."
Can exercise also cool hot flushes? The evidence is mixed – some studies find it helps, but others have found no effect. However some research, including a 2008 Australian study by Professor Wendy Brown of the University of Queensland's school of human movement and nutrition science has linked weight loss to fewer hot flushes – and weight gain to more hot flushes.
The message that regular physical activity and sticking to a healthy weight helps prime women for a leaner, healthier menopause needs to be much louder. Figures from a 20-year study by Women's Health Australia show that women born between 1973 and 1978 who are approaching perimenopause are likely to be eight kilograms heavier at age 47 than women born between 1946 and 1951 were at the same age.
But if you've already reached perimenopause without an exercise habit, now's the time to start.
"You're around half way through your lifespan and at a point where you can influence your health in the second half of your life," says Jennie Burrell, a UK- based fitness trainer who's developed a 30-minute program for women at menopause that's a modified version of CrossFit, mixing cardio with strength training.
"Everyone has to age but you have some choice over whether you'll age with or without preventable health problems like metabolic syndrome, heart disease or diabetes. If we take action, we can probably end up healthier at 60 than we were at 30. Many women at midlife are now caring for elderly parents and often witnessing how the choices their parents made in their mid-lives are contributing to ill health and lack of independence in later life."
Yet the fitness industry doesn't always cater well for women who want to get serious about exercise in mid-life, says Burrell, who's speaking about fitness for women at midlife at the fitness industry conference, FILEX, in Sydney this coming weekend.
"This area of fitness is wildly under-served. In general, the fitness industry goes from full-on, high-impact programs to gentle exercise and aqua-aerobics and often bypasses mid-lifers who are active and strong.
"If a 55-year-old woman is climbing stairs and getting around then she's not ready for the 'soft shoe shuffling' movement regimes often offered to the over 50s. She's probably going to live to at least 85 so for me it's about keeping her strong, active and independent for the next 30 years – not pressing the 'power-down button'."
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Monday, 24 April 2017
Monday Motivation - Willpower
Sure, crossing the finish line is great, but having the willpower to start is just as important.
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Wednesday, 19 April 2017
How to Lose Belly Fat in 1 Week
Too much over indulgence over the Easter Weekend?
It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again. I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there? I'm going to see if this really works. If anyone who sees this cares to comment, I'd love to hear from you.
It always go by in a flash I think and entertaining friends and family take their toll on your waistline (well they do on mine!), so now I need a quick fix to get back on track and find my motivation again. I came across this video on You Tube with 15 million views!! There's got to be something about it then, hasn't there? I'm going to see if this really works. If anyone who sees this cares to comment, I'd love to hear from you.
Tuesday, 18 April 2017
Scientific Weight Loss Tips
Want to learn the real science behind losing weight? Watch these amazing scientific weight-loss tips....you won't be disappointed....and it will ensure you get back on track after some (possible) over indulgence this weekend!
Friday, 14 April 2017
Is Your Metabolism Keeping You From Losing Weight?
Secrets of Metabolism
If you’re trying to manage your weight, you’ll need to mind your metabolism.
Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.
Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.
Metabolism Myths
Will eating more frequently boost your metabolism? An expert takes on three common beliefs.
People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.
Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.
Sleep
Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.
It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.
Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.
Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.
It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.
Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.
Protein
Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.
“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.
The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.
“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.
Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.
In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.
The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.
Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.
Weight Loss
When we lose weight, our bodies fight hard to regain it.
Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.
“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says. One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow. A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.
Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.
At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight. The trouble is that their metabolisms slowed even as the pounds flew off.
By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.
Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.
Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.
“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.
Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.
In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.
Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.
Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of
Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.
See Source
By Brenda Goodman, MA
If you’re trying to manage your weight, you’ll need to mind your metabolism.
Metabolism, specifically resting metabolism, is the body’s engine. It’s the energy you burn just to keep your heart beating, your lungs breathing, and your other organs running.
Unless you’re an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.
Will eating more frequently boost your metabolism? An expert takes on three common beliefs.
People who have a naturally high metabolic rate can eat more, without gaining weight, than people who burn calories at a slower pace.
Sounds great, right? You’ve got this awesome internal combustion engine that burns hundreds of calories a day without you having to do a single sit-up.
Now for the bad news: It’s hard to boost your resting metabolism much beyond its natural set point, though it is possible to slow it down.
Here’s what science has shown can put a dent in your ability to lose weight and keep if off.
Sleep
Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods.
It turns out that overeating isn’t the only issue when you’re cheating sleep; not getting enough shut-eye also slows metabolism.
Researchers at the University of Pennsylvania recently brought 36 healthy adults into their sleep lab. Over 5 days, half the group was only allowed to sleep 4 hours a night; the other half got to sleep up to 10 hours at a time.
Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.
It’s not a huge amount, but “that can add up across multiple nights of sleep restriction,” she says.
Even more concerning, Goel says, is that metabolism sputters just as appetite goes up. Her sleep-restricted volunteers were eating about 500 more calories each day, so the total calorie imbalance just from not getting enough sleep was substantial -- around 550 calories a day, enough to lead to about a pound of weight gain each week.
Protein
Kevin Hall, PhD, a senior investigator at the National Institutes of Health, has been doing experiments to test the idea that all calories are equal, no matter where they come from. With fats and carbohydrates, that seems to be true. But Hall says protein seems to be a different story.
“It looks like there might be some benefit to increasing the amount of protein that you eat,” he says, though more research is needed before he can say for sure. And he’s not sure why protein might boost metabolism, but he has some theories.
The body spends more energy trying to digest and absorb proteins than it does fats and carbohydrates.
“It also might increase metabolic rate, but very slightly. We’re not talking about huge increases here,” Hall says.
Diets that switch the body’s calorie primary fuel source from sugar or carbohydrates to fats also may help with your metabolism. Diets that do this are called ketogenic diets. They tend to be higher in fats or proteins and lower in carbohydrates.
In a recent study, Hall had 17 overweight or obese men follow two different low-calorie diets. The first was a diet that was higher in carbohydrates and lower in fats. The second was a ketogenic diet that was lower in carbohydrates and higher in fats. Protein was kept the same between the two diets. The men lost weight on both diets, but their metabolisms were slightly higher on the ketogenic diet.
The take-home message for people who are looking to lose weight is that if you’re going to cut calories, don’t cut your protein intake.
Eating more protein may help keep your resting metabolism high, which can help you both lose weight and keep it off after.
Weight Loss
When we lose weight, our bodies fight hard to regain it.
Eric Ravussin, PhD, director of the Nutrition Obesity Research Center at the Pennington Biomedical Research Center, likens this resistance to weight loss to what happens when you pull on a spring.
“The more you pull your weight away from your natural settling point, the more your body is going to resist,” he says. One way the body resists weight loss is to slow down its resting metabolism. The more rapid and extreme the weight loss, the more metabolism appears to slow. A recent series of studies has shown exactly how dramatic the metabolic slowdown after weight loss can be.
Hall spent 6 years following contestants from season eight of "The Biggest Loser" reality show. The show takes obese people and pairs them with trainers who push them through extreme exercise -- up to 4 1/2 hours each day -- and strict diets so they quickly lose weight.
At the end of the competition, which lasts for 7 months, some people had lost as much as half their starting weight. The trouble is that their metabolisms slowed even as the pounds flew off.
By the end of the show, when they were at their lowest weight, their resting metabolisms had dropped by more than 600 calories a day, on average.
Researchers had expected some slowing in their daily calorie burn, but the metabolic plunge was even more than scientists had predicted. And contrary to what experts had expected, their metabolisms never adjusted after their extreme weight loss. In some cases, they slowed even more.
Thirteen of the 14 contestants regained some of the weight they lost. Four contestants are heavier now than before they joined the show. Some have said their junk food cravings are still there, though their capacity to burn them off isn’t.
“We took a look at this extreme case of very huge lifestyle changes, huge amounts of weight loss because we wanted to see how strongly the body responds when you intervene to such a large degree. The answer is pretty darn strongly,” Hall says.
Hall thinks that hormones -- particularly the hormone leptin, which banishes hunger -- may play a role.
In a different study, "Biggest Loser" contestants had 80% less leptin at the end of their weight loss than a similar group of people who’d lost weight after bariatric surgery.
Scientists are currently testing whether giving leptin injections after weight loss might preserve metabolism and prevent weight regain.
Until there’s a drug to prevent weight regain, the take-home message here, says Ravussin, is that slow and steady is a better way to lose weight if you want to have a better chance of keeping it of
Even better, Hall says, is to try to change the way you think of weight loss. Instead of going on a diet -- dramatically cutting calories and killing yourself at the gym -- to get to a certain weight, he says it’s better to focus on adopting habits you’ll be able to stick with over the long run.
See Source
By Brenda Goodman, MA
Monday, 10 April 2017
Monday, 3 April 2017
Monday Motivation - Be Fearless
"Be Fearless"
It may seem scary, but you'll be amazed at what you can accomplish when you venture outside of your comfort zone!
Source: Fitness Magazine
Friday, 31 March 2017
Is It Harder to Lose Weight When You’re Older?
Q. Is it more difficult for an older person to lose weight?
A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.
Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.
Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.
People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .
Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.
Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”
Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.
Article source
A. Yes, unfortunately. Although it is possible to lose weight at any age, several factors make it harder to lose weight with age.
Even those who remain active lose muscle mass every decade beginning in their 30s, research suggests, replacing it with fat. Muscles use up more calories than fat, so less muscle means a slower metabolism and the need for fewer calories, said Dr. Medha Munshi, a geriatrician and endocrinologist at Beth Israel Deaconess Medical Center in Boston.
Declining levels of the sex hormones estrogen and testosterone, which typically start around the early 50s for women, with the onset of menopause, and somewhat later for men, compound the effect, said Dr. Munshi, who also directs the Joslin Diabetes Center’s geriatric diabetes programs.
People may also pay in late-middle age for weight they gained and lost in earlier decades, said Dr. Leslie Cho, an interventional cardiologist at the Cleveland Clinic. Weight gain changes metabolism, she said. A 60-year-old who now weighs 200 pounds but once weighed 300, for example, will need far fewer calories per day than someone of the same age and size who was never so overweight. Losing those fat cells, she explained, tricks the body into thinking it is starving and needs to hold on more tightly to calories consumed. “You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho, who also directs the Cleveland Clinic’s Women’s Cardiovascular Center. .
Older people also tend to have more aches and pains and to be more sedentary, engaging in fewer physical activities.
Instead of obsessing about a number on a scale, Dr. Cho suggests that older people focus on general fitness. “It’s not about losing weight,” she said. “It’s about maintaining weight loss, but also about healthy eating and lifestyle.”
Adding muscle through weight training can also help speed up metabolism, or at least compensate somewhat for its decline, Dr. Munshi said. She tells her older patients that “you need it now more than you needed it at 25.” Eating more protein — but not more calories — may also help build or sustain muscle, she said. And she noted that many of her oldest patients end up underweight because they’ve lost their appetite along with their sense of smell, so food doesn’t seem appealing anymore.
Article source
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