Working On Your Health to Overcome Obesity

There are millions of people across the globe having obesity issues. The problem with being obese is that you put your overall health at risk. It becomes easier to have cardiovascular issues, contract diabetes, suffer from sleep apnea and even metabolic disorders. If you are suffering from obesity, it is important that you start your journey to achieving a healthy weight and maintaining it.

 

How to Overcome Obese Issues

There are various ways that you can do so such as adjusting your eating habits; staying active and combating stress in a healthy way.

  • Adjust Your Eating Habits

Probably one of the most important ways of dealing with obesity, adjusting your eating habits will go a long way in helping you. This suggests that you have a diet plan whereby you will avoid foods with cholesterol, excessive calories and generally junk foods with excessive fats.

As you adapt to your diet of healthy foods such as low-fat products, vegetables, and fruits, it is advisable that you eat small servings throughout the day instead of the common 3 meals per day.

 

  • Learn How to Manage Stressful Situations

Stress leads to a lot of issues and obesity is one of them. A hormone known as cortisol is highly released when one is stressed and when it is released, it leads to unexplainable food cravings.

You end up eating more unhealthy foods when you are stressed and within no time, you will not be able to control your weight. Learn how you can manage stressful situations for better health. Meditation is a great way to manage stress thus you should learn the art.

  • Workout More

Having a workout routine is always associated with better health. There are no specific exercises that you should engage in but you should have a routine that includes various physical activities. You can start by walking, yoga, riding a bike, jogging in the morning, playing sports and even swimming. These are simple activities that will motivate you and you can adjust in the future.

Dealing with obesity issues can be a challenge. Getting your body back to ‘normal’ and maintaining a healthy lifestyle is not as easy. This happens gradually and you should be willing to take the first step and embrace the journey.

Sweetened beverages such as sodas; foods with a lot of sugars boost your hunger, trans, and hydrogenated fats as well as processed and junk foods should be avoided.

How it’s Possible to Live a Healthier Lifestyle in This Age

In this day and age, it’s easier to have unhealthy meals than it is to have healthy ones. Most people opt to have fast foods rather than eat healthy ones due to busy lifestyles. In fact, most restaurants and cafes out there serve junk foods such as burgers, hotdogs, chips and soft drinks among others.

These are some of the reasons that most people are finding it hard to adapt to a healthy lifestyle. Despite the options of fast foods being more than healthy ones, it is possible to lead a healthier lifestyle.

How to Stay Healthy

Staying healthy is not a challenge but it depends on how you perceive it. It involves changing your food options and embracing healthy options which is something many people find hard to.

  • Prepare your own meals. Whether you are eating at home or carrying food to work good health should not be compromised. Prepare your meals at home with the right ingredients. These include but not limited to vegetables, fruits and proteins.

 

  • Prepare your drinks. It’s easier to get soft drinks which are carbonated than it is to get freshly squeezed juice. Buy fresh fruits, a juicer or a blender and make your own drinks at home. You can make a lot of juice or smoothies and keep them in your refrigerator. When you need something sweet to drink, substitute the carbonated drinks with these healthier options.

 

Why It Is Important to Eat Healthy Foods

There are myriad reasons you should eat healthy meals every time you take a meal. Whether its food, snacks or drinks, it’s of paramount importance to think about your health.

  • One reason to opt for healthy foods is that your digestive system breaks down the foods faster and with ease. When you eat processed foods, it becomes hard for the digestive system to break them down.

 

  • You boost your overall health. There are many lifestyle diseases and some of them are worsened by our food choices. By choosing healthy foods, you not only reduce the risks of some diseases, but you also boost your overall health.  

Once you adapt to healthier eating habits, you will realize that it’s not hard. Processed foods which are what most people will eat as long as they are not home works against your body and when this happens, you will start dealing with some lifestyle diseases.

Fitness Apps: Navigating the Options

In today’s world, everything is becoming more connected, more technological and in some ways more complicated. Smartwatches, fitness trackers and a million apps are out there of your choosing. But how do you know which one fits you?

Some are free, some are paid. Some count calories, some have fitness communities for buddy workouts and some give you sample exercises to motivate and inspire. So many choices and so much variation can be intimidating and confusing. To make it easier, we have made a list of some of the most popular fitness apps for your smartphone that won’t cost you a dime.

RunKeeper

Whether you are building up for a marathon or just curious about your evening strolls, RunKeeper is a 50 million user platform that can help you keep track. The app features GPS features and allows you to plan, save and compare routes. RunKeeper provides custom training plans and allows you to push through challenges, win rewards and share your progress with others.

Price: Free

Charity Miles

Have a big heart, but find it difficult to find the motivation to hit the road and start running? Charity Miles works with corporate sponsors whose information will be the backdrop to your run on your app. They have agreed to donate a few cents for every mile you cover and you can choose from a list of charities you may want to support. Pick the one you feel most inspired by, put on those shoes and start donating. It’s a win-win situation!

Price: Free

Strava

If you are looking for an app that motivates you to get more serious, this may be the one for you. Millions of runners and cyclists record their progress, counting not only the distance and calories covered but contains features such as elevation gained, average pace, fasted mile and comparison to previous workouts. Furthermore, the distance covered by each athlete is not only counted in each separate workout but added up over your entire week, month, year and even membership time. Like many other fitness apps, it features a social platform, allowing you to compare your stats to other athletes, win awards and push through challenges.

Price: Free

J&J Official 7 Minute Workout

“I would love to workout but I have no time!” This excuse will be hard with this science-based workout method designed by the director of exercise physiology at the Johnson & Johnson Human Performance Institute. Fast, efficient and easy to use, this app provides clear and detailed instructions on 72 exercises that will help you improve your fitness quickly. It motivates by tracking your progress in days and cycles completed, allows you to easily swipe between songs and lets you share screenshots with your friends.

Price: Free

5 Minute Yoga

To continue with the “no excuses” attitude, let’s have a look at the 5 Minute Yoga app. This app provides clear and detailed instructions with images and descriptions to ensure the correct posture. The app aims to help you strengthen your body, increase your flexibility and relieve tension. The routines are just 5 minutes long, so you can start your day, have a quick work out on your lunch break or center yourself before going to bed. There is no one that cannot spear five minutes a day to increase your health.

 

Tips to Help Your Teenager Maintain a Healthy Weight

Weight gain during teenage years is not a new phenomenon, but a common occurrence among young people aged between 13 and 19 years. Many people resort to dieting to lose excess weight. However, experts do not recommend diets as the best route to losing weight. Diets offer temporary eating plans and therefore can only yield temporary results. For that reason, the person is more likely to gain as much weight as he or she lost when they go back to the normal eating habits.

So how can a teenager lose weight safely? Successful weight loss takes place when you change your behavior, especially when it comes to what and how you eat. You can adopt a healthier lifestyle by doing the following:

Engage in regular physical exercise

As a teenager full of energy and stamina, you can burn more calories when you engage in regular and active physical exercise. Regular exercise also helps you build muscle, which eventually enables you to keep excessive weight at bay. You can engage in a physical exercise by doing the following:

  • Taking a family dog for a walk
  • Cycling to school
  • Playing ball games or athletics

Besides, you can do any other thing that increases your level of daily activities. Increasing the level of your workout through physical exercise enables you to build muscle. With more muscles, you can burn more calories even without exercise.

Minimize screen time

This is a sticky area for teenagers. However, experts recommend that spending less time on screens could help you lose weight safely. You should plan your activities for the day and set your limits for watching TV, playing video games, or chatting with a friend on social media. Allocate enough time every day for physical exercise and ensure you get adequate sleep.

Check your food portion

Big food portions could lead to unnecessary weight gain. Sugary beverages could also pile up calories on your body. Avoid soda and sugary juice. Instead, drink water or low-fat milk. Natural weight loss supplements could also help you shed unnecessary weight. Try forskolin extract and other natural supplements like apple cider vinegar. Forskolin is a powerful herbal compound that can help in fighting weight gain and building lean muscle mass.

Eat more fruits and vegetables

Experts recommend at least five servings a day. Aside from vitamins and minerals that you get from fruits and vegetables, they provide fiber. Fruits and veggies make you filled so they reduce your cravings. In the end, you end up eating less and avoid overeating.

Eat breakfast every day

Some people think they can lose weight by skipping breakfast. However, studies and research have revealed that people who skip breakfast have higher BMI. Breakfast gives you the energy to start the day. By missing it, you are more likely to eat more during the day.

Weight management does not take place overnight. You need to develop a plan and follow in order to achieve long-term goals. Crash dieting or other quick schemes for weight loss may only yield short-lived results. Even by following these tips, you still need to consult your doctor or physician to determine whether you have a healthy weight.

 

 

Five Steps to Losing Belly Fat Easily

Belly fat not only tampers with your choice of outfits but also exposes you to serious health implications. Visceral or belly fat produces hormones that hinder your body from producing insulin. When that happens, you risk being obese and even worse, contacting terminal diseases such as hypertension and type 2 diabetes. The following tips could help you achieve a flat belly forever.

Don’t skimp on physical exercise

Visceral fat responds well to aerobic exercise. You can shed more calories by riding a bike, running, brisk walking, or swimming. The point is to engage in a physical exercise that increases your heart rate. With aerobic exercises, you could achieve even better results than if you engage in resistance training. A study from Duke University shows that physical exercise equivalent to 12 miles of jogging every week could help eradicate belly fat.

Focus on protein like never before

Eating lean protein leads to a slimmer body and loss of belly fat. Experts advise that as you age, the body produces more insulin because the muscles and fat cells don’t respond to it properly. Insulin supports fat deposit on the waist and in the belly.

By taking a diet rich in protein, you could protect yourself against the effects of more insulin. Besides, you should include a lot of fiber in your diet. According to a research done in 2011, consuming about 10 grams of fiber a day for five years could reduce visceral fat by 3.7%. Good sources of fiber include fresh apples, pinto beans, and green peas.

You could increase your protein intake by adding organic whey protein to your meals and snacks. Alternatively, you can try natural supplements like forskolin for weight loss. Forskolin is a popular natural supplement recommended by specialists to fight weight loss.

Pick the polyunsaturates

Saturated fat foods contain more visceral fat than polyunsaturated compounds. An example of saturated fat is palm oil while that of unsaturated fat is sunflower oil. Polyunsaturated fat is available mainly in nuts, seeds, and fish. Consuming such foods could help you lose visceral fat with ease. You could visit a professional dietician for appropriate advice on the right foods without saturated fat.

Consider natural supplements

According to a Japanese study, consuming one or two tablespoons of vinegar daily for 8 weeks could help you shed a significant amount of body fat. For example, vinegar contains acetic acid that produces fat-burning proteins. In addition, you could use other recommended natural supplements such as Garcinia Cambogia or apple cider vinegar.

Try yoga

Yoga reduces the level of visceral fat, especially in postmenopausal women. If you are not into the game, you could try other relaxation exercises such as deep breathing. The point is to lower the levels of cortisol, a stress hormone associated with belly fat.

Visceral fat can become more pronounced when you hit 40 and above. Many people thought it is unavoidable, but well, with the tips mentioned in this piece could help you turn that ship around. In addition, you should sleep routinely for 8 hours a day to improve your chances of shedding visceral fat.

How to start a healthy lifestyle when you have no motivation

It’s to feel demotivated sometimes considering the world we live in today. Frowning faces everywhere, condemning eyes penetrating our soul and negativity embracing our thoughts. We are basically surrounded by negative energy and it sometimes steals our motivation away.

However, negativity isn’t the only reason why we feel demotivated. Sometimes we all feel like we don’t want to do anything. And that’s okay too. Are you feeling like motivation is draining out of your life lately? Maybe you suffered a failure or faced difficulties that made you quit too soon on your goals?

We’re here to help you get on your feet again! All you have to do is have the desire to start a healthy lifestyle and head toward your goals. However, you have to do it right this time. Keep reading and learn how to start a healthy and fulfilled life when you have no motivation.

Remember why you wanted to achieve what you’ve started at first

If you wanted to start a healthy lifestyle but gave up due to unknown reasons, ask yourself a question. ‘Why do I wanted to achieve this at first place?’ You will be surprised how motivation will strike you like a lighting again. This question has the power to boost your motivation by letting you know you’ve failed. However, you won’t let that happen and you will continue fighting. Fighting to get what you want in life is the first step to leading a healthy lifestyle.

Visualize your success and fulfilled life but also visualize your future regrets if you don’t try harder to get it

Succes is a part of healthy lifestyle. Why? Because it makes us feel powerful, valuable and gives our life a purpose. Achieving success makes us fight for something we believe in. In order to achieve success and lead a healthy life, learn how to visualize. Visualization is the key to success.

You first visualize what you want to get. After, you make a detailed plan on how to get it and work hard. At the end, all your effort will eventually pay off. If not today, someday. However, it’s not necessary to only visualize your future success but your future regrets as well. Imagine how devastated would you feel one day when you remember that you could have done something for yourself. However, you chose to give up. Never give up!

Surround yourself with positive people and embrace positive energy

Being surrounded by negative people makes your everyday life take a wrong course, the negative course. You can stop it by avoiding the negative people and surround yourself with positive people. They will transfer their positivity to you and your life will instantly become better. Positivity is one of the main keys to leading a healthy lifestyle. Negativity is the way to failure and misery.

Find motivation in others. Chose a role model and aim to overcome their success

Whenever you feel demotivated, try to find motivation in others. Chose a role model like a family member you admire or some actor, singer, sports who leads a healthy lifestyle. Chose someone successful and aim to overcome their success. That way you will stay motivated until you get what you want and on top of all – you will lead a healthier and happier lifestyle.

Dream big but start small and start today!

No matter what your goal is, dream big! Do you want to lose weight? Aim to look like a model. Do you want to eat healthily? Inform yourself and become a food expert! Go vegan or vegetarian! Do you want to achieve your childhood dreams? You can do it but you have to believe that you can do it and allow yourself to dream bigger than before. However, always start with small steps and don’t wait for the perfect day to start. Today is the perfect day! Start today!

Use your actions to boost motivation and not the other way around

Instead of waiting for motivation to come to you, head toward motivation! Use your actions to boost motivation and not the other way around. Motivation comes while one is working. Start working on yourself and start a healthy lifestyle today! And remember, you can’t give up until you get what you want!

Foods That Can Help Boost Your Memory

Did you know there are certain foods that can help boost your memory? If you didn’t, now you know. Studies have shown some foods are directly linked to better memory while some play a vital role in boosting brain power.

Avocados are known for their healthy fats known as omega 6 fatty acids. These healthy fats improve blood flow to the brain and heart. And a healthy blood flow to the brain translates to a healthy brain function.  Avocados also contain vitamin E which is an antioxidant. It protects the brain from any radical damage hence boosting its functionality.

Regular intake of fish like salmon, tuna and mackerel in your diet can also boost your memory. Fish are rich in healthy omega-3 fatty acids and docosahexaenoic acid (DHA). Docosahexaenoic acid is very important for the normal functioning of neurons in the brain.

So, consuming lots of fish and sea food can help in enhancing your memory and alertness.

Green leafy vegetables such as kale, collard greens, spinach, and broccoli are good sources of vitamin E and folate. Folate is responsible for lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine might trigger the death of nerve cells in the brain. So, vegetables intake ensures a healthy and sharper brain.

Berries like blueberries and strawberries are also good sources of nutrients that may help put the brakes on age-related cognitive decline. These fruits help to get rid of toxic proteins associated with age related memory loss. And increasing the amount of these fruits in your diet can help keep your mind sharp as you age.

Whole grain foods also play a significant role in lowering risks of mild cognitive impairments. Further, these foods are rich in carbohydrates which are the main source of energy. And when energy levels in the body increases, it also improves both memory and concentration.

Other foods that can help boost your brain power include chocolate, oranges and eggs.

According to a number of studies done, including of all these foods in your diet is essential to increasing brain activity and reducing brain fog.