5 Healthy Tips To Weight Loss

The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success. The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.

Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.

Tip # 1
Walking. If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.

Tip # 2
Use a mini cycle. These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.

Tip # 3
Walk or take the stairs instead of an elevator. This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.

Tip # 4
You don’t necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.

Tip # 5
Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a doctor’s recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

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Your Metabolism for Healthy Weight Loss

Do you know someone who is on diet and get into better shape? then you already heard the sentence such us, “I only eat one meal a day” or “I don’t want to eat because I’m afraid to gain much weight”. This misbelieve is the reason so many people struggles to lose weight. All over the world people always says that eating three times a day or eating breakfast will make them fat. Well in fact the truth is as long as they’re eating the right types of foods and exercising correctly, then three meals or six small meals will work better with metabolism than eating the wrong amount or not eating at all. These couples of years people are gaining weight at rapid rate, we should need to understand how metabolism works related on losing weight. Why risk having a heart attack, a stroke, cancer, or diabetes when all you need to do is make a few tweaks and live a healthy life?

First, the metabolic rate of a person is defined by the amount and structures of respiring cells that compose the body’s tissue and second the intensity of the metabolism in these cells. Calories or the physiological foundation of the amount of energy are the results of combining these two factors, which our body uses. We all know that energy is cannot be created or destroyed just change. Energy comes from the foods we eat.

If you are talking about weight loss, remember the three components of energy:

1. Calories Intake
2. Calories Stored
3. Calories Burned

If your calories intake is equal to your calories burned then you will have a stable body weight. When you eat more food than being burned the energy on the food is destroyed and being stored on body and called fats. You are still gaining weight even eating a low-fat food. The main reason is that dietary fat is stored while our body is burning carbohydrates and proteins for energy. The problem is that when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. Burning a lot of amount of calories than what we consumed is what we need to release the stored fats.

Metabolism composed of three parts which our body needs energy to support the functions to sustained life.
1. Physical Activity (20%)
2. TEF – Thermic Effect of Food (10%)
3. RMR - Resting Metabolism Rate (70%)

Physical Activity: It is the quantity or amount of energy being burn during our daily activities such as housework, work, exercise, recreation and so forth. It’s obvious that someone who is very active physically will burn much energy than a regular person will.

TEF - Thermic Effect of Food involves on how energy was being use on digesting and absorbing nutrients which vary on what kind of meal are being eaten by a person. TEF increases when a person eats a lot of foods than what we normally eat because more food must be digested. As a result our metabolism will be confused. 1 pound is equal to 3,500 calories. Let’s say a person consumes more than 3,500 of calories. Well that person will not gain one pound because the TEF is accounted to that but if a person is going to cut off 3,500 calories to lose weight that person’s TEF may decrease for a reason that he’s no longer receiving a lot of nutrients to process. And as a result to that person’s energy expenditure will decrease and making him lose less than one pound of his weight. So in other words TEF can’t work properly when a person is cutting off too much food. Just bear in mind not to eat a lot of junk foods. Make sure all the calories you’d consume are not that big for you to fight weight gain. It also doesn’t mean that you must stop eating because in that way you are not helping yourself, instead you’re pushing it to the point that your body can no longer help you in fighting weight gain.

RMR - The number count of calories that the body needs to run its vital functions as well as chemical reaction at rested pace is called Resting Metabolism Rate. This section of metabolism handles the large amount of calories that being burned every day. RMR decreases when increase in protein metabolism happens and you loss lean weight because of it. People on a strict diet usually do this. What really happens is when our body releases a negative nitrogen balance our body continue to loss a huge amount of protein than what we take or replace. When you loss protein there is a continuous loss of weight. In order to maintain muscle growth dieters usually they protein o maintain their muscles. Our body if forced to use more energy on our stored body fats.

Make your metabolism you’re for you, here are some heath tips for healthy diet:

• Add lean muscles to your body this will increased your metabolic rate up to 200% daily.
• Lean weight can burn as much as 20 times more calories than fat weight.
• Exercise is the best way to speed up your metabolism
• Eat small meals or 6 meals a day can boost your metabolism rate. While eating healthy foods, researcher proves that body fat attributed a lot on a person’s weight.

Always put in mind that excess in body fat can lead us to many health threat and diseases. Always check your BMI (Body Mass Index) as well as your body fat. Watch over your body fat while exercising, we always thought that we lost body fat while doing that but most dieters failed to do that, they only lost lean weight or muscles. The best way to do this is to add weight training to your exercise. You are the one who own your body so take responsible and make good decision to it. This is the time to live a healthy lifestyle.

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Health Tips: Benefits of Exercise

The allowances of exercise are absolutely extraordinary. Indeed, if some able sales-man could advertise exercise as, say, “The E Technique,” and argue bodies of all the allowances they’d accretion from application of this technique, he would be a billionaire! Here’s some health tips why and how exercise can help you to live bigger today and as the years go by:

• Exercise is an important process to prevent diseases and illnesses while we aged. (ex. cataracts)
• Exercise minimize the infirmity of old age.
• Exercise step-up your level of endorphins, the brain chemicals that amplify your sense of well-being. Thus exercise can enhance mood and could even fight depression
• Exercise,especially weight-lifting exercise, can hardened your bones.
• Exercise can make you impregnable and more flexible.
• Exercise decreases your total risk of dying young.
• Exercise helps alleviate arthritis.
• Exercise decrease your risk for upper lung infections.
• Exercise can reduce back pain.
• Exercise strengthen the immune system.
• Exercise can lower the levels of “bad” low density lipoprotein (LDL) cholesterol, and higher the levels of “good” high density (HDL) cholesterol.
• Exercise decreases your risk for metabolic syndrome.
• Exercise before or after a meal diminishes the postprandial rise in potentially harmful triglycerides (a type of fat).
• Exercise increases your cognitive ability, including your ability to concentrate and remain alert.
• Exercise can lower blood pressure.
• Exercise can improve blood circulation, which has myriad beneficial health effects
• Exercise helps to manage your blood sugar and prevent diabetes.
• Exercise decreases inflammatory markers (e.g., C-reactive protein).
• Exercise burns calories and helps you maintain a healthy weight. Exercise is essential for keeping off lost weight.
• Exercise can make your heart stronger.

There is no doubt on how many good benefits exercise can give us on our daily living and thus teaching us on how to be healthy. Below is the list of disease that exercise prevent from overcoming us:

• Disability
• Arthritis
• Chronic lung disease
• Depression
• Dementia
• Cataracts and macular degeneration
• Type II diabetes
• Osteoporosis
• Obesity
• Prostate cancer
• Endometrial cancer
• Breast cancer
• Stroke
• Colon cancer
• Coronary artery disease
• Heart disease

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Exercise Workout: Aerobic Exercise

What is aerobic exercise? It’s activity that involves the repetitive use of large muscles to temporarily increase your heart rate and your respiration rate. Aerobic exercise improves your cardiorespiratory endurance, working your heart and lungs to promote cardiovascular fitness. That’s the key to aerobic exercise—cardiovascular fitness. It’s the reason you do it and the reason it keeps you young and vigorous and energetic.
     Cardiovascular fitness is seen by many as the single best measure of changes that occur in the body with aging. Your cardiovascular fitness normally declines by 8 to 10 percent per decade for both men and women after age 25. That means if you’re fifty years old, you could already be 25 percent less fit than you were at twenty-five. That’s the bad news. The good news is that it’s not that difficult to regain youthful fitness if you’re willing to devote a minimum thirty minutes most days of the week to this end. Indeed, while you may never be as fit as you were at twenty, studies have shown that even people in their eighties have not lost the ability to improve their aerobic fitness level.
    Brisk walking, running, swimming, cycling, aerobic classes, stair climbing, aerobic exercise videos, cross-country skiing, hiking, soccer, rowing, jumping rope, singles tennis, and basketball are all examples of aerobic exercise.
    If you already participate in one of these activities—excellent! You’re looking to a healthier future. If, on the other hand, you’re one of the millions of Americans who don’t get enough exercise, it’s time to change your ways. And, yes, I know you don’t have time. Few of us have time to exercise if we don’t make it a priority.
    We all have too much to do. That’s why you have to be both clever and determined when it comes to aerobic exercise. You have to find one activity you can count on—something you can do easily and fre-quently and that you enjoy. For many of my patients, that’s walking. Almost everyone can walk—outside in good weather, at a mall in bad weather, with a friend or with music or a book on tape.
   Thirty minutes a day most days of the week is the ideal beginning goal for exercisers, but many sedentary people think even that sounds like a lot. If that describes you, here’s what I suggest: ten minutes. Decide that you’re going to do some aerobic activity for ten minutes most days this week. Maybe a brisk walk around the block. Maybe it’s ten minutes of bike riding or a short spell on a rowing machine, stationary bike, or stair climber. Just do it. Look at your watch and go. If you want to continue for longer, great. If ten minutes is all you’re ready for, great. Just do it almost every day this week and for the next couple of weeks.
Before too long you’ll find that you’re ready for more than ten minutes. But don’t rush: It’s better to get those ten brisk minutes in each day, building up a good physical and psychological foundation, than to do an hour one day and then give up because you’re sore or you can’t find that much time the next day. Slow but steady. That’s what will get you to an active, healthy old age.


What’s Aerobic?

How do you know you’re exercising “aerobically”? Patients sometimes get confused about what level of activity is considered to be “aerobic.” The best way to measure this is to check your heart rate, which I’ll describe shortly. It’s not essential to know your heart rate, and if that’s going to discourage you or slow you down, forget about it and just focus on this: You’re exercising aerobically if you’re breathing rapidly but can still carry on a conversation, and you begin to perspire about five to fifteen minutes after beginning the activity, depending on the air temperature.
     Here’s how to gauge your activity level: Your heart responds to changes in your activity levels. When you work harder, it beats faster. Your target heart rate for aerobic exercise is 60 to 80 percent of your maximum heart rate. Most of the time when you begin working out your heart rate should be at 60 to 70 percent of your maximum, occasionally going up to 75 or 80 percent. Here’s the standard formula for estimating your maximum heart rate:

Maximum Heart Rate: 220 minus your age in years
Target Heart Rage: 60 to 80 percent of maximum

Remember, aerobic exercise is going to amplify all the good things you do to keep yourself healthy. It will help keep your weight down, it will make you feel optimistic and in control of your life, it will make you strong and flexible and better able to participate in life, and it will reduce your chances of developing many chronic diseases. If you walk briskly just three hours a week— that’s a half hour on six days or even four half-hour sessions and four fifteen-minute sessions—you will:

• Reduce your risk of stroke by 30 percent.
• Reduce your risk of type II diabetes by 30 percent.
• Reduce your risk of heart disease by 40 percent.
• Reduce your risk of osteoporosis.
• Reduce your risk of some types of cancer.
• Boost your immune system

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