Category: Fitness

by Adrian Joele

Maintaining a healthy weight is important when you get older. It’s wise to make good food choices, watch how much protein you take and be active. Fast weight loss is not healthy. When you lose weight quickly you can lose muscle and this can affect your health. Remember that adults come in a variety of sizes and shapes. Try to eat at least the minimum number of servings from all four foods groups each day. Grain products (6 – 7 servings) Vegetables and Fruits (7 servings) Milk and Alternatives (3 servings) Meat and Alternatives (2 – 3) Canada’s Food Guide (www.healthcanada.gc.ca/foodguide provides good advice on what foods to choose and how much you need to eat to be healthy. Follow Canada’s Food Guide for the correct serving size. Eat regularly. Include three meals each day. If you are hungry, add a small snack in between meals. Limit high fat and high sugar foods. Eat your meals slowly and enjoy each bite. Choose fruit instead of fruit juice. Eat when you are hungry. Stop when you are full. Don’t overeat, you don’t have to finish all the food on your plate. With efficient metabolism food gets shut to the furnace to be burned quickly.
Coffee can speed-up your metabolism and increase the efficiency of your metabolism. Skipping a meal, especially breakfast, will make it harder to get all the nutrients you need each day. Eat at regular times every day. Plan your meals and snacks ahead of time. If you don’t feel like cooking, replace a meal with 2 or 3 easy snacks. Meals don’t have to be complex or require cooking Have a toast with peanut butter, fruit and a glass of milk. Aim for at least three food groups for your meals. Pack healthy snacks to take with you when you are away from home. How is your appetite? If you live alone, sitting down to eat a meal by yourself can be hard. You may not feel like making meals for just yourself. Food may not interest you and may not taste as good. Here are some ideas to help you to increase your appetite: Choose a comfortable place to eat. Exercise or take a walk before meals. Add flavor to your food by adding herbs and spices. Eat meals with family and friends, if possible. Try a new recipe Join a cooking club or community kitchen. Ask your health care provider if your medications are causing appetite or taste problems Do you get enough protein in your diet? Meat, poultry, fish, eggs, legumes such as beans, peas and lentils, tofu, nuts and seeds are excellent sources of protein, iron and B vitamins. You don’t always need meat, fish or poultry to meet your protein needs. Try other foods that are good sources of protein such as nuts, legumes, eggs or tofu. They are quick and easy and make great snacks! Try to eat 2-3 servings of protein rich foods per day.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6265302?articleid=6265302

by Donnie Lewis

Struggling to shed those extra pounds? You’re not alone. Many people feel like their bodies just won’t cooperate when it comes to losing weight. It can be frustrating, especially if you’re doing everything “right.” Let’s break down some reasons why your body might be putting up a fight.
Understanding Metabolism and Weight Loss

Think of your metabolism like a furnace. It burns calories to keep your body running. If your furnace isn’t working efficiently, it won’t burn as much fuel. Factors like age, genetics, and hormonal shifts can impact your metabolism. Are you getting older? Your metabolic rate might naturally slow down. This doesn’t mean you have to give up. Instead, think of it as needing to adjust the thermostat to help the furnace work better.

Hormonal Balance: The Hidden Player

Hormones play a massive role in weight management. When hormones like insulin, cortisol, or leptin get out of whack, they can sabotage your weight loss efforts. Have you been under stress? High cortisol levels from stress might make it hard to lose weight. It’s like trying to ride a bike uphill while fighting a strong wind. You pedal harder, but it feels impossible to move forward.

Dieting: The Double-Edged Sword

Many people turn to strict diets, thinking they’ll get quick results. However, cutting too many calories can confuse your body. It enters “survival mode,” slowing down metabolism to conserve energy. Imagine your body as a squirrel preparing for winter. It hoards food to survive the tough months, making it harder to lose weight. Instead of restrictive diets, think about nourishing your body with wholesome foods.

The Role of Muscle Mass

Muscle burns more calories than fat. So, if you’ve got more muscle, you’ll burn more calories even at rest. Are you including strength training in your routine? If not, consider it. Building muscle is like adding extra firewood to your furnace—it keeps the flames burning longer and hotter.

Sleep: The Unsung Hero

Sleep is crucial for weight loss. When you skimp on sleep, your body’s hunger hormones can go haywire. You might feel hungrier and crave unhealthy foods. It’s like trying to drive a car on an empty tank; you won’t get far before it stops. Prioritizing rest can help reset those hormones and make weight loss easier.

The Impact of Stress

High stress can lead to emotional eating and weight gain. When you’re stressed, your body craves comfort foods, which are often high in calories. Think of it this way: when a balloon is over-inflated, it pops. Similarly, if you don’t find ways to manage stress, the pressure can cause a breakdown in your weight loss efforts.

Medical Conditions: A Possible Factor

Sometimes, medical issues like hypothyroidism or polycystic ovary syndrome (PCOS) can make it harder to lose weight. These conditions can throw your body’s systems out of balance. If you suspect there might be an underlying issue, reaching out to a healthcare provider for guidance is a smart move.

Finding Your Unique Path

Everyone’s body is different. What works for someone else might not work for you. Experimenting with different diets, exercise routines, and lifestyle changes will help you discover what feels best for your body. It’s not just about losing weight; it’s about feeling good and being healthy.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6265943?articleid=6265943

by Donnie Lewis

Ever heard of fatty liver disease? It’s when too much fat builds up in the liver, and it can mess with your weight loss efforts. Even if you eat what you think is healthy, this condition might be lurking. You might be wondering why you’re eating right but still gaining weight. Let’s dive into this.
The Connection Between Diet and Fatty Liver

You may think a salad is the ultimate healthy choice, but not all foods are created equal. Sometimes, our favorite “healthy” foods can still contribute to fat storage in the liver. Foods high in sugar and refined carbs can lead to fatty liver, even if they are marketed as healthy. So, that smoothie bowl with tons of fruit? It might have more sugar than you realize.

Symptoms: How To Know If You’re at Risk

Do you feel tired all the time, or does your stomach feel bloated? These are common signs of a fatty liver. You might even notice that your weight refuses to budge despite your best efforts. If this sounds familiar, it could be a sign that your liver’s health is affecting your overall well-being.

The Role of Insulin Resistance

Insulin, a hormone that helps control sugar levels in your blood, can be a sneaky culprit. When you eat, your body releases insulin to manage the sugar from your food. But if your liver’s not working right, it can lead to insulin resistance. This means your body’s not using sugar effectively, making it easier to gain weight. Imagine trying to fill a bucket with holes; no matter how much you pour in, it never fills up. That’s what insulin resistance feels like!

When Dieting Doesn’t Work

Ever been on a diet where you cut calories but still didn’t see changes? It’s frustrating! When your liver is not at its best, it can throw off your metabolism. This might lead to burning fewer calories, making weight loss a real struggle. It’s like trying to drive uphill in a car that’s stuck in neutral.

The Importance of a Healthy Liver

Want to maintain a healthy weight? Your liver is crucial. It’s responsible for processing everything you eat and drink. To keep it functioning well, focus on whole foods, lean proteins, and healthy fats. Think of your liver as the engine of your body; the better the fuel, the better it runs.

Simple Changes for a Healthier Liver

You don’t have to make drastic changes to your diet. Start small! Swap sugary drinks for water or cut down on processed snacks. Even adding a little more movement to your day can make a big difference. It’s like tuning up a car; sometimes, little adjustments lead to better performance.

Source>> https://www.amazines.com/Fitness/article_detail.cfm/6265946?articleid=6265946