By Internet Brands Admin on October 5, 2011 11:28 AM
Employing basic, simple, maintainable strategies to reducing total calories has been proven to be the most effective for successful long-term weight loss. The basics include watching portion control, limiting high-calorie foods, and increasing exercise. While it’s still true that a calorie is a calorie regardless of what food it came from, not all calories are created equal in the sense that foods will have different effects on your body – even if two foods are identical in their calorie contents.
For example, consider foods that contain fiber. Fiber-rich foods, which include fruits, vegetables, whole-grains and legumes, require more chewing. This helps prevent overeating because it slows down your eating, giving your brain time to recognize that you’re full. Fiber isn’t fully digested by your body, so this nutrient contributes health benefits without adding significant calories to your diet. Additionally, fiber has also been proven to help improve gastrointestinal function, lower blood cholesterol, and reduce the risk of diabetes and cardiovascular disease. Fiber may also prevent some types of cancer.
Protein
Your body burns more calories digesting and metabolizing protein than it does digesting other nutrients. Protein slows the time it takes for food to move from your stomach to your intestines, helping you feel full longer. Additionally, getting adequate protein ensures that you build and maintain muscle mass, which incinerates calories. Protein also curbs your appetite by stabilizing blood glucose levels. Rapid rises and drops in blood glucose levels that occur after consuming simple carbohydrates sends your hunger soaring. Consuming protein with meals prevents this.
Fats
Healthy fats also aid in weight loss because they promote satiety. While consuming too much fat in general can lead to weight gain, it’s important to consume enough calories from healthy, unsaturated fats. Saturated fats and trans fats, found mainly in fried foods and animal products, can clog your arteries, increasing your risk for heart attacks and strokes. So while a gram of fat contains 9 calories regardless of the type of fat, unsaturated fats are healthier for you.
Liquid Calories
Be careful to not ingest too many liquid calories. Liquid foods move through the body quickly and don’t provide the same sense of fullness and satisfaction as solid foods. This is why 100 calories of liquid won’t satisfy you like 100 calories of solid food would, even though mathematically they are identical.
A diet that centers around a healthy balance of nutrients with an emphasis on portion control and increasing nutrient-dense foods is key to achieving and maintaining not only a healthy weight, but a healthy body, inside and out.
- Use Nordic walking poles.
- Try a group fitness class like cycling, water exercise, or Zumba®.
- Cross–train by swapping a new activity for 1–2 of your regular weekly workouts.
- Train with a running, bicycling, or masters swimming club.
- Get some “green” exercise — go for a day hike or learn to kayak.
- Enjoy some retro recess fun with kickball, jump rope, or freeze tag.
- Go skating — inline, roller, or ice.
- Train for a multi-sport even like triathlon, biathlon, or duathlon.
- Play an active video game for fun and variety.
- Train with a fitness podcast or smartphone app.
thank you acefitness.org
Benefits of Cardio Interval Training
In a long-term study of the health of the people of in the United States, the U.S. Public Health Service documented the chances of developing heart disease among various groups in the population. Long before the any symptoms appeared, epidemiological research could identify high-risk groups. Read the rest of this entry »
7 Diet Secrets of the Stars
Celebrities always look fabulous. Whether appearing in television or films or strutting down the red carpet during movie premiers and awards, they never cease to fascinate us with their larger than life presence. The truth is, it takes a lot of effort to look the way they do, and being the public figures that they are, they cannot afford to slack off when it comes to taking care of their physical appearances. Their livelihood largely depends on how they look. Aside from the clothes, the hair and the makeup, celebrities have to take good care of their bodies. Read the rest of this entry »
It’s been quite a while and I’ve lost everything that I worked so hard to accomplish. After over doing it on exercising, hurting my Achilles, Ripped Rotary Cuff & Tendonitis in my elbow, I’m not back to starting all over again. I had to stop everything IF I wanted to get better. I’m still not totally healed. Don’t think I ever will. But I want to get back to where I was in 2010.
Here I am again and taking it slow this time and doing it right. Doing it right is what I should have done in the first place, but I was obsessed with working out that I didn’t take the time to learn the correct way.Now, I am.
1. Treat With a Small Meal
Hypoglycemia occurs when your blood sugar level drops too low. After a meal, your blood sugar increases and then eventually returns to normal levels. In healthy people, Read the rest of this entry »
Staying Motivated to Exercise
Exercise is always a do-it-yourself venture. No other person and no machine can do it for you. Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about. Read the rest of this entry »
Exercise and Pregnancy
Prescribing a medication for pregnant women is a complex process.
Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient’s age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking. Read the rest of this entry »
The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. You must be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf. Read the rest of this entry »
Resistance training
Do you want to have a stronger and more beautiful body? Then the best thing to do is get on your feet and start doing the resistance training.
What Is Resistance Training? Read the rest of this entry »
Last Workout
2 mi
Ankle seems to be hurting me more than usual today. So I am going to take it easy. posted 7 days ago
- Week Miles
- 2 mi
- 2012 Miles
- 2 mi
- Total Miles
- 2 mi
