Tuesday, March 13, 2018
1. Eat a high-protein breakfast. Eating a has been shown to reduce cravings and calorie intake throughout the day .
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .
3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of .
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in . Fiber supplements like can also help.
6. Drink coffee or tea. If you're a coffee or tea drinker, then drink as much as you want as the caffeine in them can by 3-11% .
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly. Fast eaters gain more weight over time. makes you feel more full and boosts .
9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.
10. Get a good night's sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
Sunday, February 28, 2016
Diabetes prevention: 5 tips for taking control
When it comes to type 2 diabetes — the most common type of diabetes — prevention is a big deal. It's especially important to make diabetes prevention a priority if you're at increased risk of diabetes, for example, if you're overweight or have a family history of the disease.
Diabetes prevention is as basic as eating more healthfully, becoming more physically active and losing a few extra pounds — and it's never too late to start. Making a few simple changes in your lifestyle now may help you avoid the serious health complications of diabetes down the road, such as nerve, kidney and heart damage. Consider the latest diabetes prevention tips from the American Diabetes Association.
Tip 1: Get more physical activity
There are many benefits to regular physical activity. Exercise can help you:
· Lose weight
· Lower your blood sugar
· Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range
Research shows that both aerobic exercise and resistance training can help control diabetes, but the greater benefit comes from a fitness program that includes both.
Tip 2: Get plenty of fiber
It's rough, it's tough — and it may help you:
· Reduce your risk of diabetes by improving your blood sugar control
· Lower your risk of heart disease
· Promote weight loss by helping you feel full
Foods high in fiber include fruits, vegetables, beans, whole grains, nuts and seeds.
Tip 3: Go for whole grains
Although it's not clear why, whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and many cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.
Tip 4: Lose extra weight
If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.
Tip 5: Skip fad diets and just make healthier choices
Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first, but their effectiveness at preventing diabetes isn't known nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, think variety and portion control as part of an overall healthy-eating plan.
When to see your doctor
If you're older than age 45 and your weight is normal, ask your doctor if diabetes testing is appropriate for you. The American Diabetes Association recommends blood glucose screening if:
· You're age 45 or older and overweight
· You're younger than age 45 and overweight with one or more additional risk factors for type 2 diabetes — such as a sedentary lifestyle or a family history of diabetes
Share your concerns about diabetes prevention with your doctor. He or she will applaud your efforts to keep diabetes at bay, and perhaps offer additional suggestions based on your medical history or other factors.
Wednesday, June 24, 2015
There are many health benefits that are associated with cycling. Let's look at a few of the major benefits:
Cycling is one of the easiest ways to exercise
You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Many people are put off doing certain sports because of the high level of skill that seems to be required, or perhaps because they can’t commit to a team sport due to time pressures. Most of us know how to cycle and once you have learned you don’t forget. All you need is a bike, a half an hour here or there when it suits, and a bit of confidence.
Cycling builds strength and muscle tone
Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner since every single part of the body is involved in cycling.
Cycling increases muscle tone
Cycling improves general muscle function gradually, with little risk of over exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips.
Cycling builds stamina
Cycling is a good way to build stamina. It is very effective in doing so, because people enjoy cycling and they wouldn’t really notice that they have gone farther the last time they went cycling.
Cycling improves cardio-vascular fitness
Cycling makes the heart pound in a steady manner and helps improve cardio-vascular fitness. Studies have shown that cycling to work will increase cardiovascular fitness by 3-7%. Cycling uses the largest muscle groups the legs, raising heart rate to benefit stamina and fitness.
Cycling eats up calories
Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day you would burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you’ve finished your ride.
Cycling improves heart health
According to the British Medical Association, cycling just 20 miles a week can reduce the risk of coronary heart disease by 50%. A major study of 10,000 civil servants suggested that those who cycled 20 miles over the period of a week were half as likely to suffer heart disease as their non-cycling colleagues.
Cycling improves coordination
Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.
Cycling reduces stress
Any regular exercise can reduce stress and depression and improve well-being and self-esteem. Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one’s mind out of everyday-life stress and rejuvenates his soul.
When incorporating cycling into an over-all fitness program, there are many aspects to consider. Here are some important things to remember:
Consult your doctor
Most people can do cycling. However, it is still best to consult your doctor when thinking about incorporating a cycling activity into an overall fitness program. They shall advise you regarding your limits and capacities and what you should avoid doing.
Cycling is a base training activity
Let’s say that the doctor says that there is nothing wrong with you engaging into cycling as a part of your overall fitness program, what do you do next? Remember that cycling should be considered as a base training activity. Base training activities are those, which provide endurance and aerobic training at the same time. Re-align your fitness program such that biking becomes the starting activity for the week. Other activities such as circuit training should be done so as to complement the benefits of cycling.
Start slowly and then increase your cycling
For beginners, they should employ a program wherein cycling is done three times a week. Doing it two times a week is also fine, but this depends on the capabilities of the person undergoing the training.
Increase speeds gradually
Gradual increase in speeds is an important aspect of fitness cycling. Cycling can also be strenuous to the body and the key towards successful fitness cycling is to be patient and not hurry in increasing your limits.
Better safe than sorry
Cycling is great fun but it is important to get the right equipment for the activity. Head gear, knee-pads, elbow pads should all be in place when cycling.