The most effective way to lose weight is to consume fewer calories than you expend, creating a calorie deficit. But if your calorie intake dips too low, your body could go into starvation mode. Your body will start to store fat because it thinks it is not going to get anything. You will be at a point where your body is kind of at a standstill.
When your body goes into starvation mode, your metabolism slows to a crawl, burning calories as slowly as possible to conserve its energy stores. This is why people who cut their calories too much may reach a plateau and stop losing weight.
Eating too few calories can be the start of a vicious cycle that causes diet distress. When you cut your calories so low that your metabolism slows and you stop losing weight, you probably will become frustrated that your efforts are not paying off. This can lead you to overeat and ultimately gain weight.
Calories are not your enemy. They are a vital part of a healthy and energetic life. Your body needs a certain amount of calories just to sustain proper function.This is why fad diets that force you to cut out too many calories leave you feeling lethargic, shaky, and ready to give up.
Instead of opting for a fad diet, find a reasonable eating and exercise plan that allows you to lose one-half to two pounds per week. There is evidence that people who lose weight at this rate — by making better nutrition choices, eating smaller portion sizes, and exercising — also have the best chance of keeping it off. Make a plan to adopt new healthful habits that you will be able to stick to indefinitely, and always allow yourself a little wiggle room for special occasions.
Wednesday, 31 March 2010
Tuesday, 30 March 2010
Ways to Boost Women's Health
To look and feel your best at every age, it’s important to make smart lifestyle and health choices.
Health Tip #1: Eat a healthy diet. You want to eat as close to a natural foods diet as you can. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis. Avoid foods and beverages that are high in calories, sugar, salt, and fat.
Health Tip #2: Exercise. Heart disease is the leading cause of death among women, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart.
Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).
Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. Take a few minutes every day just to relax and get your perspective back again.It doesn’t take long, and mental health is important to your physical well-being. You also can manage stress with exercise, relaxation techniques, or meditation.
Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.
A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.
Health Tip #1: Eat a healthy diet. You want to eat as close to a natural foods diet as you can. That means a variety of fresh fruits and vegetables and fewer processed foods. Eat whole grains and high-fiber foods and choose leaner cuts of meat, fish, and poultry. Include low-fat dairy products in your diet as well — depending on your age, you need between 800 and 1,500 milligrams of calcium daily to help avoid osteoporosis. Avoid foods and beverages that are high in calories, sugar, salt, and fat.
Health Tip #2: Exercise. Heart disease is the leading cause of death among women, but plenty of exercise can help keep your heart healthy. You want to exercise at least 30 minutes a day, five days a week, if not every day. Aerobic exercises (walking, swimming, jogging, bicycling, dancing) are good for women’s health in general and especially for your heart.
Health Tip #3: Avoid risky habits. Stay away from cigarettes and people who smoke. Don’t use drugs. If you drink alcohol, do so in moderation. Most women’s health studies show that women can safely consume one drink a day. A drink is considered to be about 12 to 14 grams of alcohol, which is equal to 12 ounces of beer (4.5 percent alcohol); 5 ounces of wine (12.9 percent alcohol); or 1.5 ounces of spirits (hard liquor such as gin or whiskey, 80-proof).
Health Tip #4: Manage stress. No matter what stage of her life — daughter, mother, grandmother — a woman often wears many hats and deals with a lot of pressure and stress. Take a few minutes every day just to relax and get your perspective back again.It doesn’t take long, and mental health is important to your physical well-being. You also can manage stress with exercise, relaxation techniques, or meditation.
Health Tip #5: Sun safely. Excessive exposure to the sun’s harmful rays can cause skin cancer, which can be deadly. To protect against skin cancer, wear sunscreen with a sun protection factor (SPF) of at least 15 if you are going to be outdoors for more than a few minutes. Even if you wear sunscreen faithfully, you should check regularly for signs of skin cancer. Warning signs include any changes in the size, shape, color, or feel of birthmarks, moles, or freckles, or new, enlarging, pigmented, or red skin areas. If you spot any changes or you find you have sores that are not healing, consult your doctor.
A woman’s health needs change as she ages, but the basics of women’s health remain the same. If you follow these six simple healthy living tips, you will improve your quality of life for years to come.
Monday, 29 March 2010
Weight Loss: Think Before You Eat
One of the main reasons that diets fail is because people approach weight loss the wrong way. Targeting that diet mentality is really the key. If I had to pick one thing I could fix to stop diets from failing, it would be all-or-nothing thinking and all-or-nothing acting,"
If you went into every situation without thinking it's all or nothing, you're much more likely to moderate what you eat.Start thinking about the hundreds and hundreds of mini-decisions we make in a day.
Small decisions and exchanges — like eating only half of a cookie instead of a whole one or adding a few short, quick walks to your overall exercise program — are what ultimate lead to weight loss.
If you went into every situation without thinking it's all or nothing, you're much more likely to moderate what you eat.Start thinking about the hundreds and hundreds of mini-decisions we make in a day.
Small decisions and exchanges — like eating only half of a cookie instead of a whole one or adding a few short, quick walks to your overall exercise program — are what ultimate lead to weight loss.
Friday, 26 March 2010
6 Powerful Health-Boosting Foods
Few foods are true standouts, packing in exceptional amounts of nutrients and phytochemicals that help to prolong your life and lower your risk of diseases such as cancer and heart disease.
Here, some top antioxidant-packed foods to incorporate into your Meal Plans.
1. Tomatoes: The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit.
2. Kale: Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. They’re rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (damaged cells that injure good cells and harm DNA). Regularly eating dark leafy greens may also help to lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting nutrients.
3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment.
4. Blueberries: A number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer.
5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa.
6. Sweet potatoes: They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals.
Here, some top antioxidant-packed foods to incorporate into your Meal Plans.
1. Tomatoes: The key ingredient: a powerful antioxidant called lycopene, also found in pink and red grapefruit.
2. Kale: Research shows that eating dark leafy greens, like kale, may help maintain good health by reducing one’s risk of heart disease and stroke, some cancers, and several other illnesses. They’re rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (damaged cells that injure good cells and harm DNA). Regularly eating dark leafy greens may also help to lower blood pressure and cholesterol and promote normal eyesight. Spinach and Swiss chard also contain these disease-fighting nutrients.
3. Walnuts: Like all nuts, walnuts are a great source of protein, fiber, and healthy fats. Unlike other nuts, walnuts are high in heart-healthy omega-3 oils, which have been shown to have antioxidant properties. Enjoy up to 15 walnuts a day as part of your nut/seed allotment.
4. Blueberries: A number of compounds in blueberries, including pigment-producing anthocyanins, are powerful in helping to prevent cancer.
5. Pomegranates: These fruits are high in flavonoids, antioxidants also found in red wine and cocoa.
6. Sweet potatoes: They're rich in beta-carotene and vitamin C, both powerful antioxidants that work to prevent and possibly reverse the cell damage caused by free radicals.
Wednesday, 24 March 2010
What's Your Diet Personality?
If you've tried diets before and failed, you need to understand what you may be doing wrong before you can hope to be successful.
The most common diet personality flaws.
* Ms. Quick Fix. There's the quick-fix mentality that you have to get there really quickly for it to be successful.You might think you have to lose a lot of weight in a hurry, you have to do everything perfectly, you have to do everything structured," which often leads to a diet derailment.
* Mr. I Don't Need to Exercise. One of the things that really trips people up is the 'I can do it with diet and not exercise' mentality. Making moderate activity be part of your life. No ifs, ands, or buts. It requires being active to make the diet work over the long term. It also helps moderate hunger and boredom, and helps people stick with it.
* The Biggest Loser. The flip side is the biggest loser mentality — people who start off the first day and exercise to the point of collapse, which explains that behavior is just as damaging to a diet. These dieters over-restrict their calories and then over-exercise, and wind up experiencing burnout. You need good balance in exercise and good balance in nutrition.
* Miss Emotional Eater. This is the person who eats instead of dealing with her feelings. We're so afraid as a society to feel our feelings. When people avoid dealing with emotions, they turn to drugs, alcohol, smoking — and food. Emotional eaters abuse food instead of other substances when they're experiencing emotions they don't know how to deal with.
* Sir I'm Just Hungry All the Time. Sometimes, people just love to eat, and they truly feel hungry all the time. People will have different hunger levels. Physiologically, they will have different hormonal responses.It's hard to diet when you're constantly hungry, so you need to learn the right way to eat.
* Mr. I Don't Have Time to Diet. Some people just feel like they don't have the time to eat healthy food or exercise. And many people truly don't — which is why they have to make time to do it.
source: everydayhealth.com
The most common diet personality flaws.
* Ms. Quick Fix. There's the quick-fix mentality that you have to get there really quickly for it to be successful.You might think you have to lose a lot of weight in a hurry, you have to do everything perfectly, you have to do everything structured," which often leads to a diet derailment.
* Mr. I Don't Need to Exercise. One of the things that really trips people up is the 'I can do it with diet and not exercise' mentality. Making moderate activity be part of your life. No ifs, ands, or buts. It requires being active to make the diet work over the long term. It also helps moderate hunger and boredom, and helps people stick with it.
* The Biggest Loser. The flip side is the biggest loser mentality — people who start off the first day and exercise to the point of collapse, which explains that behavior is just as damaging to a diet. These dieters over-restrict their calories and then over-exercise, and wind up experiencing burnout. You need good balance in exercise and good balance in nutrition.
* Miss Emotional Eater. This is the person who eats instead of dealing with her feelings. We're so afraid as a society to feel our feelings. When people avoid dealing with emotions, they turn to drugs, alcohol, smoking — and food. Emotional eaters abuse food instead of other substances when they're experiencing emotions they don't know how to deal with.
* Sir I'm Just Hungry All the Time. Sometimes, people just love to eat, and they truly feel hungry all the time. People will have different hunger levels. Physiologically, they will have different hormonal responses.It's hard to diet when you're constantly hungry, so you need to learn the right way to eat.
* Mr. I Don't Have Time to Diet. Some people just feel like they don't have the time to eat healthy food or exercise. And many people truly don't — which is why they have to make time to do it.
source: everydayhealth.com
Tuesday, 23 March 2010
The Right Snacks When Calorie Counting
If you go too long without eating, you are hungrier than you would be without a snack. Starving yourself and you are likely to overcompensate at your next meal. A 150-calorie snack will save you more than that at dinner.
Calorie Counting and Snacks
There are a few rules to follow if you want this snack strategy to work:
* Count the calories in those snacks. You have to include the calorie count of each snack in your total calorie count. Seems like a no-brainer, but it’s easy to forget about a handful of pretzels or nuts here and there.
* Be picky. You shouldn’t snack on just anything — you still want to find healthy, diet-friendly options.
* Plan ahead. "Know thyself" is a motto to follow. Expecting that you’ll be hungry and figuring out what to eat ahead of time will make you more successful when hunger strikes. If you tend to get ravenously hungry in the mid-afternoon, be ready for a snack attack.
Best Snacks for Your Diet
Snacks that offer a bit of fat, carbohydrates, and protein is the best combination that is likely to help ward off hunger longer, making it a smart use of calories.
Our recommendations are:
* Yogurt and fruit
* A very small handful of nuts — it’s easy to get carried away with nuts, which are healthy but pack a calorie wallop
* Low-fat cottage cheese and fruit
* Sliced tomatoes, cucumbers, cottage cheese, and low-fat salad dressing
* Fruit slices or chunks topped with a tablespoon of peanut butter
Best Vending Machine Snacks
It’s almost inevitable that one day you will find yourself with no option but to faint from hunger or put your dollar in a vending machine. Have no fear — you can still make a choice that will not ruin your calorie counting. The best thing is to get a bottle of water and a granola bar. Almost every vending machine offers granola bars, but if you are faced with one that doesn’t, choose pretzels over chips.
Tempting as chocolate might be, avoid it. High-sugar snacks will simply put you back in the cycle of sugar highs and lows, which means that kind of snack won’t help you hold off hunger for long. The peanuts or almonds in some candies may be good for you, but they don’t make up for the total damage.
Though it doesn’t offer any nutrition, that old standard, sugarless gum, may be a good choice. A recent study of 115 adults showed that those who chewed sugarless gum about once an hour for three hours between lunch and a mid-afternoon snack ate 40 fewer calories in snacks than those who did not chew gum.
The bottom line on snacks: Making the right choices can keep your calorie counting and weight-loss goals on track.
Calorie Counting and Snacks
There are a few rules to follow if you want this snack strategy to work:
* Count the calories in those snacks. You have to include the calorie count of each snack in your total calorie count. Seems like a no-brainer, but it’s easy to forget about a handful of pretzels or nuts here and there.
* Be picky. You shouldn’t snack on just anything — you still want to find healthy, diet-friendly options.
* Plan ahead. "Know thyself" is a motto to follow. Expecting that you’ll be hungry and figuring out what to eat ahead of time will make you more successful when hunger strikes. If you tend to get ravenously hungry in the mid-afternoon, be ready for a snack attack.
Best Snacks for Your Diet
Snacks that offer a bit of fat, carbohydrates, and protein is the best combination that is likely to help ward off hunger longer, making it a smart use of calories.
Our recommendations are:
* Yogurt and fruit
* A very small handful of nuts — it’s easy to get carried away with nuts, which are healthy but pack a calorie wallop
* Low-fat cottage cheese and fruit
* Sliced tomatoes, cucumbers, cottage cheese, and low-fat salad dressing
* Fruit slices or chunks topped with a tablespoon of peanut butter
Best Vending Machine Snacks
It’s almost inevitable that one day you will find yourself with no option but to faint from hunger or put your dollar in a vending machine. Have no fear — you can still make a choice that will not ruin your calorie counting. The best thing is to get a bottle of water and a granola bar. Almost every vending machine offers granola bars, but if you are faced with one that doesn’t, choose pretzels over chips.
Tempting as chocolate might be, avoid it. High-sugar snacks will simply put you back in the cycle of sugar highs and lows, which means that kind of snack won’t help you hold off hunger for long. The peanuts or almonds in some candies may be good for you, but they don’t make up for the total damage.
Though it doesn’t offer any nutrition, that old standard, sugarless gum, may be a good choice. A recent study of 115 adults showed that those who chewed sugarless gum about once an hour for three hours between lunch and a mid-afternoon snack ate 40 fewer calories in snacks than those who did not chew gum.
The bottom line on snacks: Making the right choices can keep your calorie counting and weight-loss goals on track.
Monday, 22 March 2010
Do I Need To Keep My Elbows Tight Against My Sides When Doing Bicep Curls
If your elbows swing so much that your risk hitting your face with it, then yes, keeping them tight against your sides is a good idea. But remember that in other biceps exercises like isolation or inclined curls, the elbows are not near the sides at all. When doing upright or seated biceps curls, I would encourage an elbow-along-the-side position (not tight against it) because it allows the biceps to move through its natural range.
Saturday, 20 March 2010
How to Stop Making Excuses to Avoid Exercising
For a lot of us, working up the energy and enthusiasm to exercise is much harder than sticking to a diet.
KNOW WHAT MOTIVATES YOU. People exercise for a variety of reasons: health, vanity, that endorphin rush, or all three put together. So ask yourself why you think exercise would be good for you. Is it because you realized that you’re not getting any younger and want to remain in tip-top shape? Do you like that feel-good high after an intense workout? Or do you simply want to lose weight and/or show off a toned bod? Knowing your motivation for exercise is halfway to convincing yourself to stick to your exercise regimen.
BOOST SELF-MOTIVATION WITH VISUAL TOOLS. To help motivate yourself, use regular exercise as a stepping stone for greater and more fun things, and use visual tools to remind yourself. Want that Halle Berry body? Set her picture as our computer desktop’s wallpaper to remind yourself of how hot you’re going to be in a few months’ time if you just stick with it! Want to be as healthy and fit as someone several years younger than you? Put up posters of marathons you may want to run once you’re in shape and ready to take on hardcore physical challenges. Enjoy the endorphins that bring a smile to your face after a good, hard workout? Make sure to look in the mirror while you cool off to help yourself remember how you look when you’re satisfied with yourself for doing a good job.
REWARD YOURSELF. Think about this: if you exercise, you can eat whatever you want (but in moderation, of course). Figure out what you want to reward yourself with if you exercise. A shopping spree after some noticeable weight loss to find clothes that’ll flaunt your sexy new bod, a day at the spa to relax your aching muscles, or finally being able to eat that last, sinful slice of chocolate cake... the possibilities are endless! Just remember that you are exercising for something. Always have a goal, no matter how immaterial or seemingly shallow it is, and focus your energies on it.
MAKE TIME. A lot of women say that they’re too busy working to hit the gym or exercise. Try to let go of that excuse now. Even if you are the busiest person on earth, you can still squeeze in some time for exercise. Some examples are taking the stairs instead of the lift or going for a walk during your lunch or coffee break. You can also check what desktop and/or work activities you can incorporate into your daily routine at TheOfficeDiet.com. Even doing seemingly mundane things like your chores can help you burn calories. You just need to do the research and find out how you can make your schedule work for you. Going on a shopping trip? Make sure to try on a lot of clothes—simply the act of getting out of one outfit and into another one is exercise, if you do it enough times.
CAST AWAY YOUR FEARS AND APPREHENSIONS. Every exercise beginner looks and feels awkward at the start, so consider it a rite of passage you have to go through. And be patient. The benefits of exercise are long-term, so if you don’t see any changes (yet) during your first month, don’t let that discourage you. People with to-die-for figures don’t get magically toned—they work to get hot, and they work to stay hot!
If you’re nervous about not knowing how a certain piece of equipment at the gym works, don’t be afraid to ask. Who knows? That gorgeously ripped personal trainer may just decide to help you out with your weight training. Exercising at home? There are countless exercise DVDs for sale—and if you’re on a budget, there are even videos you can stream over the Internet to show you the proper way to do the exercises you want to try.
TAILOR YOUR EXERCISE TO YOUR INTERESTS. If the thought of going to the gym bores you to death, think of other rigorous activities that may appeal to you. Maybe you want to try something fun that you can do with your friends, such as Ultimate Frisbee or badminton. If you’re easily stressed or your job is just that stressful, you might want to check out yoga and Pilates since these will restore your inner Zen. Do you have a list of must-watch TV shows for every night of the week or prefer to read in the evenings after work? Invest in a stationary bike or a treadmill that you can set up in front of the tube so you can burn those calories while watching the elimination rounds of American Idol or while devouring that hot-off-the-presses book you’ve been waiting to read for ages. Like to shake that booty to a bouncing beat? Maybe buy yourself a Dance Revolution set for your house. Speed-date your way through all possible sports and activities, and you’re sure to find something that matches your personality and interests.
KNOW WHAT MOTIVATES YOU. People exercise for a variety of reasons: health, vanity, that endorphin rush, or all three put together. So ask yourself why you think exercise would be good for you. Is it because you realized that you’re not getting any younger and want to remain in tip-top shape? Do you like that feel-good high after an intense workout? Or do you simply want to lose weight and/or show off a toned bod? Knowing your motivation for exercise is halfway to convincing yourself to stick to your exercise regimen.
BOOST SELF-MOTIVATION WITH VISUAL TOOLS. To help motivate yourself, use regular exercise as a stepping stone for greater and more fun things, and use visual tools to remind yourself. Want that Halle Berry body? Set her picture as our computer desktop’s wallpaper to remind yourself of how hot you’re going to be in a few months’ time if you just stick with it! Want to be as healthy and fit as someone several years younger than you? Put up posters of marathons you may want to run once you’re in shape and ready to take on hardcore physical challenges. Enjoy the endorphins that bring a smile to your face after a good, hard workout? Make sure to look in the mirror while you cool off to help yourself remember how you look when you’re satisfied with yourself for doing a good job.
REWARD YOURSELF. Think about this: if you exercise, you can eat whatever you want (but in moderation, of course). Figure out what you want to reward yourself with if you exercise. A shopping spree after some noticeable weight loss to find clothes that’ll flaunt your sexy new bod, a day at the spa to relax your aching muscles, or finally being able to eat that last, sinful slice of chocolate cake... the possibilities are endless! Just remember that you are exercising for something. Always have a goal, no matter how immaterial or seemingly shallow it is, and focus your energies on it.
MAKE TIME. A lot of women say that they’re too busy working to hit the gym or exercise. Try to let go of that excuse now. Even if you are the busiest person on earth, you can still squeeze in some time for exercise. Some examples are taking the stairs instead of the lift or going for a walk during your lunch or coffee break. You can also check what desktop and/or work activities you can incorporate into your daily routine at TheOfficeDiet.com. Even doing seemingly mundane things like your chores can help you burn calories. You just need to do the research and find out how you can make your schedule work for you. Going on a shopping trip? Make sure to try on a lot of clothes—simply the act of getting out of one outfit and into another one is exercise, if you do it enough times.
CAST AWAY YOUR FEARS AND APPREHENSIONS. Every exercise beginner looks and feels awkward at the start, so consider it a rite of passage you have to go through. And be patient. The benefits of exercise are long-term, so if you don’t see any changes (yet) during your first month, don’t let that discourage you. People with to-die-for figures don’t get magically toned—they work to get hot, and they work to stay hot!
If you’re nervous about not knowing how a certain piece of equipment at the gym works, don’t be afraid to ask. Who knows? That gorgeously ripped personal trainer may just decide to help you out with your weight training. Exercising at home? There are countless exercise DVDs for sale—and if you’re on a budget, there are even videos you can stream over the Internet to show you the proper way to do the exercises you want to try.
TAILOR YOUR EXERCISE TO YOUR INTERESTS. If the thought of going to the gym bores you to death, think of other rigorous activities that may appeal to you. Maybe you want to try something fun that you can do with your friends, such as Ultimate Frisbee or badminton. If you’re easily stressed or your job is just that stressful, you might want to check out yoga and Pilates since these will restore your inner Zen. Do you have a list of must-watch TV shows for every night of the week or prefer to read in the evenings after work? Invest in a stationary bike or a treadmill that you can set up in front of the tube so you can burn those calories while watching the elimination rounds of American Idol or while devouring that hot-off-the-presses book you’ve been waiting to read for ages. Like to shake that booty to a bouncing beat? Maybe buy yourself a Dance Revolution set for your house. Speed-date your way through all possible sports and activities, and you’re sure to find something that matches your personality and interests.
Thursday, 18 March 2010
Veggie Good
Well-planned vegetarian diets are healthful, nutritionally adequate and may provide health benefits in the prevention and treatment of certain diseases.
In planning vegetarian meals, it is also recommended to eat a variety of fruits and veggies; on top of that, add a mix of foods including grains, nuts, legumes, and seeds; minimize consumption of foods that are high in sugar, salt, or fat; and if you are to consume any animal products, choose low-fat dairy products.
In planning vegetarian meals, it is also recommended to eat a variety of fruits and veggies; on top of that, add a mix of foods including grains, nuts, legumes, and seeds; minimize consumption of foods that are high in sugar, salt, or fat; and if you are to consume any animal products, choose low-fat dairy products.
Wednesday, 17 March 2010
The Good Oil
In choosing cooking oils, consider three things: the amount of saturated fat (heart clogging) vs. unsaturated fat (heart-friendly), the smoking point, and the cost.
Olive oil and canola oil both have more good fats than bad. The smoking point of oil is the temperature at which it begins to breakdown. Choose the one with a higher smoking point, such as canola, olive or corn oil. Canola is a good choice because aside from being cheaper than olive oil, it's flavorless and will go with any dish. Olive oil is also great for salad dressings to get optimum flavor and health benefits. Other flavored oils such as walnut or sesame oil should just be drizzled sparingly onto the dish since the flavors break down with heat. Calorie-wise, all oils are equal. So no matter what oil you use, stick to stir-frying and sauteing, as both use less oil than deep frying.
Olive oil and canola oil both have more good fats than bad. The smoking point of oil is the temperature at which it begins to breakdown. Choose the one with a higher smoking point, such as canola, olive or corn oil. Canola is a good choice because aside from being cheaper than olive oil, it's flavorless and will go with any dish. Olive oil is also great for salad dressings to get optimum flavor and health benefits. Other flavored oils such as walnut or sesame oil should just be drizzled sparingly onto the dish since the flavors break down with heat. Calorie-wise, all oils are equal. So no matter what oil you use, stick to stir-frying and sauteing, as both use less oil than deep frying.
Tuesday, 16 March 2010
Make Your Home Loser-Friendly
Your home environment plays a large role in helping you maintain weight loss. According to a study, those who lost at least 10 percent of their weight and have sustained it for five years or more, plus another sample of people seeking treatment of obesity. They found, not surprisingly, that the weight-losers were more likely to exercise and monitor their diets. But the weight-losers' homes also had fewer TVs, more exercise equipment, and less high-fat food. The study concluded that those who want to maintain weight loss successfully must make changes at home to minimize temptation and create opportunities for exercise.
Slow Down
Munching too fast can lead to overeating.
Speed eating inhibits the release of gut hormones that signal the brain to stop chomping. Subjects who ate slowly also registered a higher fuller rating. According to a study, these results are an insight to a modern-day overconsumption habits, since people now eat faster and in bigger amounts.
Speed eating inhibits the release of gut hormones that signal the brain to stop chomping. Subjects who ate slowly also registered a higher fuller rating. According to a study, these results are an insight to a modern-day overconsumption habits, since people now eat faster and in bigger amounts.
Monday, 15 March 2010
How Often Will I Replace My Running Shoes?
A good rule of thumb is to change shoes every 6 months especially if you run regularly. Get mid-priced ones so it's easier to let go of them and easier on the pocket as well. But most importantly, use the right kind of shoes for the kind of foot you have. This lessens the risk of injury and may even aid performance.
Stairway To Heaven
Stairs are good if you want to get from one level to the next - whether you're going from lingerie to housewares or from jiggy to jacked. Inclines recruit lower-body muscles that standard floor exercises don't and improve balance. For a warmup, walk up and down a flight of stairs for two minutes. The pump one set of exercises, moving from one to the next without rest. Try to do these routine two nonconsecutive days a week.
Saturday, 13 March 2010
Crank It Up!
Pumping up the volume of your iPod can make you go even harder. Women who had strength training workouts improved when they balred their tunes up to 20 decibels higher than usual, probably because it distracted them from the weights they lifted and gave them adrenaline surges. Just don't go overboard; strong abs aren't worth killing your hearing for.
Thursday, 11 March 2010
Staying Active
If there is anything close to a fountain of youth, it is exercise.
Exercise reduces your chances of getting a host of illnesses, keeps bones strong and healthy, helps you maintain your vitality and independence in later years, and improves your mood and mental functioning. In short, it can help you live a longer, healthier life. Study after study shows that fitness prolongs life.
Exercise even trumps the risks of some unhealthy lifestyle choices and illnesses.
Over the course of a week, the most balanced exercise routine — and ultimately the healthiest one — emphasizes a combination of aerobic activity, strength training, and flexibility. Regular weight lifting — which can boost bone density, strengthen muscles, and burn calories by raising your metabolic rate — has been found to have aerobic benefits, too. Even the hoeing, weeding, raking, and lifting that goes into gardening delivers aerobic benefits, while strengthening certain muscles and bones. Not only does changing activities help fend off boredom, but in this case it can also give you the satisfaction of improving your health while accomplishing household tasks.
How much exercise should you get? Aim to get at least 30 minutes of moderately intense physical activity on most — or, better still, all — days of the week, or try to burn 150 calories a day through exercise and activity. If you are struggling to maintain a healthy weight or need to lose weight, recommends increasing this to 60 or even 90 minutes a day. You can do this in one daily workout or divide it into two or three shorter sessions. If you have the gumption, try more vigorous workouts.
Jogging for 12 minutes accomplishes the same end as walking at 3 mph for 28 minutes, so you may be able to knock off sooner.
Try not to keep an eye on the clock, though. Research suggests that extending exercise sessions for longer periods and exercising with greater intensity offers more health benefits. Remember, too, to bookend structured workouts with several minutes of slow warm-up and cool-down activities.
Exercise reduces your chances of getting a host of illnesses, keeps bones strong and healthy, helps you maintain your vitality and independence in later years, and improves your mood and mental functioning. In short, it can help you live a longer, healthier life. Study after study shows that fitness prolongs life.
Exercise even trumps the risks of some unhealthy lifestyle choices and illnesses.
Over the course of a week, the most balanced exercise routine — and ultimately the healthiest one — emphasizes a combination of aerobic activity, strength training, and flexibility. Regular weight lifting — which can boost bone density, strengthen muscles, and burn calories by raising your metabolic rate — has been found to have aerobic benefits, too. Even the hoeing, weeding, raking, and lifting that goes into gardening delivers aerobic benefits, while strengthening certain muscles and bones. Not only does changing activities help fend off boredom, but in this case it can also give you the satisfaction of improving your health while accomplishing household tasks.
How much exercise should you get? Aim to get at least 30 minutes of moderately intense physical activity on most — or, better still, all — days of the week, or try to burn 150 calories a day through exercise and activity. If you are struggling to maintain a healthy weight or need to lose weight, recommends increasing this to 60 or even 90 minutes a day. You can do this in one daily workout or divide it into two or three shorter sessions. If you have the gumption, try more vigorous workouts.
Jogging for 12 minutes accomplishes the same end as walking at 3 mph for 28 minutes, so you may be able to knock off sooner.
Try not to keep an eye on the clock, though. Research suggests that extending exercise sessions for longer periods and exercising with greater intensity offers more health benefits. Remember, too, to bookend structured workouts with several minutes of slow warm-up and cool-down activities.
Wednesday, 10 March 2010
How to Slim Down on a Schedule
Check out these eight tips on getting your body ready for the beach—and that itsy-bitsy bikini.
SET YOUR GOAL. Determine the important factors, like how much weight you want to lose and how much time you have got before you have to climb into that swimsuit. Then set a realistic goal.
DRAFT YOUR FITNESS PLAN. Confused with all the terms? Cardio is for losing weight, while toning firms up the muscles to give it that lean appearance. Want both? Then combine them—for example, you can do cardio three times a week and then do toning in between. You'll also want to find out what level of intensity works best for you since some people doze off during a low-impact routine, while some people can't keep up with a high-impact exercise.
TAKE ADVANTAGE OF TECHNOLOGY. Did you know you can download fitness programs from iTunes and it won't cost you a single cent? There are hundreds of podcasts dedicated to fitness and working out.
ENJOY THE OUTDOORS! Hate exercising? Then head outside! If you're not a fan of competitive sports, then try the conventional morning jog or brisk walking. You can even check your progress by downloading a pedometer onto your music player.
SOMETHING TO CHEW ON. Forget those sugary or fat-laden snacks.
THE MAIN DISH. Just because you're trying to get into shape doesn't mean you have to swap protein shakes for your daily meals. Low calorie meals don't have to taste like sawdust! You can also add meat to your salads, such as grilled chicken or fish, for a complete meal.
CHEATING ALLOWED. Set some "cheat days" and allow yourself to stray from your fitness regimen. Try not to binge on your cheat days—after all, you're only fooling yourself if you do.
DESPERATE MEASURES. When you think Mother Nature has blessed (or cursed) you with sluggish metabolism, then give it a little nudge. FDA-approved supplements like green tea capsules or concentrated L-carnitine syrup will help you burn more fat. But just remember that supplements only help you burn more fat and are not supposed to be considered substitutes for exercise.
Just stick to your plan, and in a week or two, you should start to see results. Use that to encourage yourself to reach your fitness goals.
SET YOUR GOAL. Determine the important factors, like how much weight you want to lose and how much time you have got before you have to climb into that swimsuit. Then set a realistic goal.
DRAFT YOUR FITNESS PLAN. Confused with all the terms? Cardio is for losing weight, while toning firms up the muscles to give it that lean appearance. Want both? Then combine them—for example, you can do cardio three times a week and then do toning in between. You'll also want to find out what level of intensity works best for you since some people doze off during a low-impact routine, while some people can't keep up with a high-impact exercise.
TAKE ADVANTAGE OF TECHNOLOGY. Did you know you can download fitness programs from iTunes and it won't cost you a single cent? There are hundreds of podcasts dedicated to fitness and working out.
ENJOY THE OUTDOORS! Hate exercising? Then head outside! If you're not a fan of competitive sports, then try the conventional morning jog or brisk walking. You can even check your progress by downloading a pedometer onto your music player.
SOMETHING TO CHEW ON. Forget those sugary or fat-laden snacks.
THE MAIN DISH. Just because you're trying to get into shape doesn't mean you have to swap protein shakes for your daily meals. Low calorie meals don't have to taste like sawdust! You can also add meat to your salads, such as grilled chicken or fish, for a complete meal.
CHEATING ALLOWED. Set some "cheat days" and allow yourself to stray from your fitness regimen. Try not to binge on your cheat days—after all, you're only fooling yourself if you do.
DESPERATE MEASURES. When you think Mother Nature has blessed (or cursed) you with sluggish metabolism, then give it a little nudge. FDA-approved supplements like green tea capsules or concentrated L-carnitine syrup will help you burn more fat. But just remember that supplements only help you burn more fat and are not supposed to be considered substitutes for exercise.
Just stick to your plan, and in a week or two, you should start to see results. Use that to encourage yourself to reach your fitness goals.
Tuesday, 9 March 2010
Be Weight Conscious
Maybe this is your most dreaded moment: The nurse tells you ever so politely to step on the scale. You take off your purse and step aboard. You tell yourself: Not good. You take off your boots and belt. Didn't lose an inch either.
This year, your best move will be to stop making excuses for your weight.That’s the first step to getting healthy
And next time you meet that sadistic nurse you can don your moon-rock earrings. Sweet revenge!
This year, your best move will be to stop making excuses for your weight.That’s the first step to getting healthy
And next time you meet that sadistic nurse you can don your moon-rock earrings. Sweet revenge!
Good Health
Holding negative stereotypes about seniors maybe harmful to your health. In a long-term study, younger adults whose views on aging were the most negative were almost twice as likely to later have a heart attack or other cardio problems as those with more positive attitudes on the topic (25 percent versus 13 percent, 30 years after the study's start). People who feel pessimistic about getting older take poorer care f their health, so forming unkind caricatures becomes self-fulfilling prophecy. "To break the cycle, think about independent older people you know or see on TV, and ask yourself if your views would apply to them".
Monday, 8 March 2010
What to Eat After a Workout
Exercise is essential for achieving and maintaining your weight loss. Snacking after exercise allows you to recover lost energy and prepare for the next activity in your day. Research suggests that the best post-workout snack is a combination of protein and good carbohydrates.
The amount you eat will depend on the length and intensity of your workout. If you’re doing 20 minutes of interval or core training, for example, then you probably won’t need to refuel. But for those who participate in sustained high-intensity workouts, a snack can be essential.
Always munch on fat-free or low-fat plain yogurt, natural peanut butter, a two-ounce container of hummus, a little reduced-fat cheese, or a slice or two of a lean deli meat with some veggies.
The amount you eat will depend on the length and intensity of your workout. If you’re doing 20 minutes of interval or core training, for example, then you probably won’t need to refuel. But for those who participate in sustained high-intensity workouts, a snack can be essential.
Always munch on fat-free or low-fat plain yogurt, natural peanut butter, a two-ounce container of hummus, a little reduced-fat cheese, or a slice or two of a lean deli meat with some veggies.
Friday, 5 March 2010
Giving Up Meat
Could you give up meat for a healthier lifestyle?
Some people do it to save the environment; others to honor their religious beliefs; and still others to lose their excess belly fat. Whatever the reason, vegetarian and vegan lifestyles have certainly garnered a considerable following over the years—and in this green-happy era, show no sign of slowing down.
Vegetarians consume a plant-based diet, with or without animal by-products such as eggs, milk, and cheese, and don’t eat red meat, poultry, fish, shellfish, or any other products of animal slaughter. Vegans, on the other hand, neither use nor consume animal products of any kind. Called the “pure vegetarians,” these all-out herbivores don’t eat animal flesh or consume animal by-products such as dairy goods, honey, and rennet; oppose the use of fur, silk, leather, and wool; and contest socio-agricultural practices such as animal farming and animal testing.
And it’s not just a fad, like your parents used to say. According to the American Dietetic Association and Dietitians of Canada, vegans and vegetarians benefit from lower levels of saturated fat and cholesterol, which result in lower blood pressure and body mass index, and less incidence of heart and kidney diseases, type 2 diabetes, hypertension, and some dementias and cancers. All in all, it’s an alternative lifestyle that’s good to the body!
Would you give up meat if it meant being more healthy?
1. Yes! Eating animals is a crime to begin with—and say no to fur, too!
2. I’d try to. But I’d still eat fish—I’ve got to ease into things.
3. Nope. I love animals, but I can’t survive on tofu.
4. Never! I’m a red-blooded woman who likes her steaks rare!
Some people do it to save the environment; others to honor their religious beliefs; and still others to lose their excess belly fat. Whatever the reason, vegetarian and vegan lifestyles have certainly garnered a considerable following over the years—and in this green-happy era, show no sign of slowing down.
Vegetarians consume a plant-based diet, with or without animal by-products such as eggs, milk, and cheese, and don’t eat red meat, poultry, fish, shellfish, or any other products of animal slaughter. Vegans, on the other hand, neither use nor consume animal products of any kind. Called the “pure vegetarians,” these all-out herbivores don’t eat animal flesh or consume animal by-products such as dairy goods, honey, and rennet; oppose the use of fur, silk, leather, and wool; and contest socio-agricultural practices such as animal farming and animal testing.
And it’s not just a fad, like your parents used to say. According to the American Dietetic Association and Dietitians of Canada, vegans and vegetarians benefit from lower levels of saturated fat and cholesterol, which result in lower blood pressure and body mass index, and less incidence of heart and kidney diseases, type 2 diabetes, hypertension, and some dementias and cancers. All in all, it’s an alternative lifestyle that’s good to the body!
Would you give up meat if it meant being more healthy?
1. Yes! Eating animals is a crime to begin with—and say no to fur, too!
2. I’d try to. But I’d still eat fish—I’ve got to ease into things.
3. Nope. I love animals, but I can’t survive on tofu.
4. Never! I’m a red-blooded woman who likes her steaks rare!
Thursday, 4 March 2010
De-Bloating Tips: How to Keep Your Water Retention Down
Excess pounds may actually mean your body is holding excess water, which just might be easier to shed. Abnormal water retention, or bloating, is a pretty normal for most people, but the good news is, it can be temporary. It’s caused by a lot of things, so that means that there are several ways to work around it. We’ve compiled eight tips to help you sculpt your body and get ready for summer.
Try these 8 de-bloating tips.
1. Drink lots of water. Let’s be clear on one point: de-bloating doesn’t mean dehydration. One cause of bloating is too much sodium intake, since it works as an instant water magnet. Sodium buildup could be the reason for high water retention. Drinking more water can help flush all the bunched-up water and sodium molecules from your body. Another cause of bloating is dehydration: the body needs to save up its own water reservoir to keep you from crashing if you don’t drink enough water, so better stock up on the recommended eight to ten glasses per day.
2. Avoid eating too much salty food. The main component of salt is sodium, so it would be wise to steer clear from your favorite salt-laden junk food. The less sodium you take in, the less water is stored in all the unwanted places.
3. Sweat it all off. Sweating is one way of removing excess water. You can hit the gym or try combining exercise with household chores—working out gives you tons of other health benefits, and it releases the unwanted water from your body’s cells that is making you feel uncomfortable. For those who want a more relaxing alternative, try paying a visit to the sauna instead.
4. Stock up on cucumbers. Try eating veggies that help flush out the unwanted bulge, like cucumber, eggplant, celery, and asparagus. These are rich with water, and they also contain potassium and magnesium, which help in maintaining the right water balance in your body.
5. Treat yourself to a massage. Massages have been known to soothe tired muscles after a long day’s work, and it has the lesser-known benefit of helping to alleviate bloating as well. A good massage helps distribute water out of tissues so they can be removed properly, as opposed to the water latching onto our tissues for dear life and forming unwanted buildup.
6. Snack on yogurt. Trade your salty fast food binges with yogurt since this healthy snack contains active cultures that help with digestion. Remember, a healthy digestive system equals a de-bloated tummy.
7. Keep your legs up. Water buildup can also be found in your lower extremities, so try working your legs out by walking, running, or dancing to keep excess fluid at bay. There are lots of simple leg exercises too, like lifting your legs so they are parallel to the floor every hour or so—this is something you can do even while at work.
8. Give your leggings and stretch pants a rest. Try to alternate your form-fitting pants and tights with flowing skirts and dresses once in a while. Tight clothing restricts the flow of fluid in your legs, which may cause water to stay there for a long time. You don’t need to swear them off altogether—just refrain from wearing them all the time.
As with all things in health, de-bloating practices are not easy fixes to your problem. You need to make these tips habits—doing these just once will not give anyone a miracle cure. So try including them in your daily activities, and sculpt your body so you will be bloated-free!
Try these 8 de-bloating tips.
1. Drink lots of water. Let’s be clear on one point: de-bloating doesn’t mean dehydration. One cause of bloating is too much sodium intake, since it works as an instant water magnet. Sodium buildup could be the reason for high water retention. Drinking more water can help flush all the bunched-up water and sodium molecules from your body. Another cause of bloating is dehydration: the body needs to save up its own water reservoir to keep you from crashing if you don’t drink enough water, so better stock up on the recommended eight to ten glasses per day.
2. Avoid eating too much salty food. The main component of salt is sodium, so it would be wise to steer clear from your favorite salt-laden junk food. The less sodium you take in, the less water is stored in all the unwanted places.
3. Sweat it all off. Sweating is one way of removing excess water. You can hit the gym or try combining exercise with household chores—working out gives you tons of other health benefits, and it releases the unwanted water from your body’s cells that is making you feel uncomfortable. For those who want a more relaxing alternative, try paying a visit to the sauna instead.
4. Stock up on cucumbers. Try eating veggies that help flush out the unwanted bulge, like cucumber, eggplant, celery, and asparagus. These are rich with water, and they also contain potassium and magnesium, which help in maintaining the right water balance in your body.
5. Treat yourself to a massage. Massages have been known to soothe tired muscles after a long day’s work, and it has the lesser-known benefit of helping to alleviate bloating as well. A good massage helps distribute water out of tissues so they can be removed properly, as opposed to the water latching onto our tissues for dear life and forming unwanted buildup.
6. Snack on yogurt. Trade your salty fast food binges with yogurt since this healthy snack contains active cultures that help with digestion. Remember, a healthy digestive system equals a de-bloated tummy.
7. Keep your legs up. Water buildup can also be found in your lower extremities, so try working your legs out by walking, running, or dancing to keep excess fluid at bay. There are lots of simple leg exercises too, like lifting your legs so they are parallel to the floor every hour or so—this is something you can do even while at work.
8. Give your leggings and stretch pants a rest. Try to alternate your form-fitting pants and tights with flowing skirts and dresses once in a while. Tight clothing restricts the flow of fluid in your legs, which may cause water to stay there for a long time. You don’t need to swear them off altogether—just refrain from wearing them all the time.
As with all things in health, de-bloating practices are not easy fixes to your problem. You need to make these tips habits—doing these just once will not give anyone a miracle cure. So try including them in your daily activities, and sculpt your body so you will be bloated-free!
Wednesday, 3 March 2010
Your Fiber
When it comes to the foods we eat, we hear nutrition experts throw around a lot of catchphrases: whole grains, fruits and vegetables, and lean sources of protein. Unfortunately, one of the most important nutrients of all is also one that most of us don’t get enough of: dietary fiber.
Once you understand its role in prevent a variety of illnesses as well as being a great weight loss aid, you’ll want to make the switch to a high-fiber diet.
One of the best side effects of eating a high-fiber diet is that you may find it easier to maintain or even lose weight. There are several reasons why dietary fiber is so good at this. For one, foods high in fiber are usually healthier and lower in calories.
High-fiber foods take longer to chew and tend to prolong eating time. Eating more slowly allows your body enough time to begin to experience feelings of fullness so that you are less likely to overeat. High-fiber foods tend to be low-calorie density, which means they provide more volume for the number of calories.
Dietary fiber keeps you regular, helping you avoid constipation and other digestive problems. High fiber foods add bulk to the stool.
When moving through the stomach and intestines, fiber is absorbing a lot more than just water. It also picks up fats and bile salts, shuttling them out of the body rather than letting them travel to the bloodstream. This prevents these harmful particles from becoming cholesterol. And lower cholesterol means a healthier heart and cardiovascular system. Clinical studies have overwhelmingly shown that dietary fiber lowers blood cholesterol levels.
Once you understand its role in prevent a variety of illnesses as well as being a great weight loss aid, you’ll want to make the switch to a high-fiber diet.
One of the best side effects of eating a high-fiber diet is that you may find it easier to maintain or even lose weight. There are several reasons why dietary fiber is so good at this. For one, foods high in fiber are usually healthier and lower in calories.
High-fiber foods take longer to chew and tend to prolong eating time. Eating more slowly allows your body enough time to begin to experience feelings of fullness so that you are less likely to overeat. High-fiber foods tend to be low-calorie density, which means they provide more volume for the number of calories.
Dietary fiber keeps you regular, helping you avoid constipation and other digestive problems. High fiber foods add bulk to the stool.
When moving through the stomach and intestines, fiber is absorbing a lot more than just water. It also picks up fats and bile salts, shuttling them out of the body rather than letting them travel to the bloodstream. This prevents these harmful particles from becoming cholesterol. And lower cholesterol means a healthier heart and cardiovascular system. Clinical studies have overwhelmingly shown that dietary fiber lowers blood cholesterol levels.
Tuesday, 2 March 2010
How To Lose More Weight
You're committed to losing those extra pounds, so you've been exercising and watching what you eat. But that stubborn scale still won't budge. Whether you're struggling with the first five pounds or the last five, maybe you're not doing everything you could. Here's some surprising research on how to get things moving in the right direction:
1. Boost your calcium intake. Most women don't get half of the 1,000 to 1,200 mg they need each day. While that's bad for bones, studies show it's also not great for weight loss.
When you have low calcium intake, the body tries to adapt by conserving fat instead of breaking it down. By boosting your calcium intake you'll help your body break down more fat. Try adding skim milk, lowfat yogurt and other calcium-rich dairy products to your diet, as well as dark-green leafy vegetables and calcium-fortified foods.
2. Fiber up. Women need 25 grams of fiber a day, but most of us get only half that. Studies show that when you eat a high-fiber diet you naturally eat fewer calories because fiber helps you feel full longer. Good sources of fiber include fruits, vegetables and beans. Whole grains (read the ingredients list to make sure a whole grain such as oat or wheat is listed first) are another good source of fiber. And, because whole grains take longer to digest, they help maintain blood sugar and insulin levels, protecting the body against heart disease and diabetes.
3. Work out longer. If you exercise regularly but still can't seem to shed weight, it may be because you're not working out long enough. Each of us has an intensity threshold, called the target heart rate zone, that we must meet or exceed to reap the cardiovascular benefits of exercise. For weight loss, activity should ideally be sustained in your target heart rate zone for longer than the minimum recommended 20 to 30 minutes a day. Aim for an hour of exercise most days and try to stay in your zone for the majority of that time. To estimate your maximal target heart rate zone, subtract your age from 220. Stay within 70 to 85 percent of this number during exercise.
4. Rethink portions. It may sound simple, but that meal on your plate may be your biggest enemy. Do you know that you tend to eat more when you have a bigger serving in front of you.
1. Boost your calcium intake. Most women don't get half of the 1,000 to 1,200 mg they need each day. While that's bad for bones, studies show it's also not great for weight loss.
When you have low calcium intake, the body tries to adapt by conserving fat instead of breaking it down. By boosting your calcium intake you'll help your body break down more fat. Try adding skim milk, lowfat yogurt and other calcium-rich dairy products to your diet, as well as dark-green leafy vegetables and calcium-fortified foods.
2. Fiber up. Women need 25 grams of fiber a day, but most of us get only half that. Studies show that when you eat a high-fiber diet you naturally eat fewer calories because fiber helps you feel full longer. Good sources of fiber include fruits, vegetables and beans. Whole grains (read the ingredients list to make sure a whole grain such as oat or wheat is listed first) are another good source of fiber. And, because whole grains take longer to digest, they help maintain blood sugar and insulin levels, protecting the body against heart disease and diabetes.
3. Work out longer. If you exercise regularly but still can't seem to shed weight, it may be because you're not working out long enough. Each of us has an intensity threshold, called the target heart rate zone, that we must meet or exceed to reap the cardiovascular benefits of exercise. For weight loss, activity should ideally be sustained in your target heart rate zone for longer than the minimum recommended 20 to 30 minutes a day. Aim for an hour of exercise most days and try to stay in your zone for the majority of that time. To estimate your maximal target heart rate zone, subtract your age from 220. Stay within 70 to 85 percent of this number during exercise.
4. Rethink portions. It may sound simple, but that meal on your plate may be your biggest enemy. Do you know that you tend to eat more when you have a bigger serving in front of you.
Monday, 1 March 2010
Sports Drink: Do They Really Work?
Sports drinks, or energy drinks, contain electrolytes (usually sodium, chloride, and potassium), carbohydrates (sugars), and calories. Electrolytes are essential to ensuring that your body’s cells are working properly. When you sweat, you lose only a few electrolytes, unless you're exercising vigorously. Normal electrolyte loss can be replaced by drinking plenty of water and eating a healthy diet. When you have a really hard workout and sweat a lot, you may lose too many electrolytes. If you are doing moderate exercise in a very hot environment, you may also lose electrolytes that can't be replaced by drinking water alone.
Sports drinks can help replenish electrolytes lost during exercise, and because they contain sugar, they can also give you a boost of energy to help you get through a workout. But that doesn't mean you need to gulp them down before and after each exercise.
Is Water Better Than a Sports Drink After Exercise?
When choosing between a sports drink and water, keep these facts in mind:
•Water works. Proper hydration is one of the most important ways to protect the body before, during, and after exercise. You should regularly drink plenty of water, especially when you plan to get in a good workout. Water is the best thing for your body, so make sure you get enough.
•Sports drinks have calories. One downside to sports drinks is that they do contain calories, a consideration for people exercising for weight loss. Sports drinks typically have calories, and if you're trying to watch your calories, those can sneak up on you.
•Consider the exercise. Swimmer also notes that most people don't need sports drinks to replace electrolytes lost during exercise, because generally they don't work out hard enough to require that. People exercising under extreme conditions may also benefit from drinking a sports drink after a tough workout. But people who are getting moderate exercise (working out for less than an hour) should avoid the calories and just make sure they drink plenty of water to fuel their bodies for a workout.
Sports drinks can help replenish electrolytes lost during exercise, and because they contain sugar, they can also give you a boost of energy to help you get through a workout. But that doesn't mean you need to gulp them down before and after each exercise.
Is Water Better Than a Sports Drink After Exercise?
When choosing between a sports drink and water, keep these facts in mind:
•Water works. Proper hydration is one of the most important ways to protect the body before, during, and after exercise. You should regularly drink plenty of water, especially when you plan to get in a good workout. Water is the best thing for your body, so make sure you get enough.
•Sports drinks have calories. One downside to sports drinks is that they do contain calories, a consideration for people exercising for weight loss. Sports drinks typically have calories, and if you're trying to watch your calories, those can sneak up on you.
•Consider the exercise. Swimmer also notes that most people don't need sports drinks to replace electrolytes lost during exercise, because generally they don't work out hard enough to require that. People exercising under extreme conditions may also benefit from drinking a sports drink after a tough workout. But people who are getting moderate exercise (working out for less than an hour) should avoid the calories and just make sure they drink plenty of water to fuel their bodies for a workout.
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