Posts Tagged ‘Eating’
The field of fitness is full of exercise and diet myths – bits of misinformation that people cling to like life vests after a shipwreck.
Understanding the truth behind these exercise and diet myths will go a long way towards helping you to figure out what really works. Although there are several, if not hundreds of myths, here are the top five most commonly held exercise and diet myths that will keep you from your fitness goals:
Myth No. 1: I need exercises to work my ‘lower abs’ and reduce my pot belly.
Myth No. 2: You can lose weight by dieting.
Myth No. 3: The best time to exercise is early in the morning.
Myth No. 4: Food eaten after 8 p.m. will turn into body fat
Myth No. 5: Your metabolism slows down once you hit 30.
Now that you’ve seen the exercise and diet myths, here are the truths:
Truth No. 1: I need special exercises to reduce my pot belly.
Spot reduction simply doesn’t work. To get rid of a pot belly you have to lose body fat and strengthen the underlying muscles. This is true for out of shape butts, wobbly thighs, indeed any part of the body. Controlling these body parts also takes discipline in the kitchen, where eating a healthy diet is key for overall good body tone.
Truth No. 2: You can lose weight by dieting.
This sounds like a trick question, but it’s actually not. Researchers have found that one of the most accurate predictors of future weight gain is dieting – those who diet end up putting on weight over 85% of the time. Rather than dieting, aim to eat a healthy mix of fruit, vegetables, whole grains, and lean protein, and start an exercise program. You’ll lose weight and keep it off.
Truth No. 3: The best time to exercise is early in the morning.
While it’s true that morning workouts give your metabolism a boost at the start of the day, some people hate early morning workouts. Therefore the best time to exercise is the time you enjoy – you’re much more likely to stick at it if you enjoy your workouts.
Truth No. 4: Food eaten after 8 p.m. will turn into body fat.
The basic equation of weight loss is simple – take in more calories than you burn, and you gain weight; take in less calories than you burn and you’ll lose weight. When you eat them is not a part of that equation. Having said that, you’re better off eating small meals throughout the day instead of gorging in the evening.
Truth No. 5: Your metabolism slows down once you hit 30.
This is both true and false. Your metabolism (the rate at which you burn calories) does begin to slow down once you pass 30, but you don’t have to let it. Vigorous exercise, in particular resistance training and intervals, will speed up your metabolism, and more than make up for any effects of the aging process. Aging is mostly about what you do and don’t do in regards to exercise and nutrition, not about how old you are.
So keep these points in mind. You can make dramatic improvements in your overall fitness and diet if you stay away from buying magazines at the grocery store checkout counter, or pulling out your credit card to buy the next diet advertised on television. Instead of feeling bad about your current state of fitness, heed the above points and get started on turning your overall level of health around today.
Vianesa Vargas is a recognized weight loss wellness expert and former fitness trainer. Sign up for her weight loss newsletter now and get your free weight loss planner.
After childbirth, many women try to lose weight as quickly as possible. This is entirely possible, but needs to be done the right way.
The majority of women will naturally lose weight as a result of breastfeeding – however, this isn’t always true. When you are a breastfeeding mother, you need to eat around 200 calories a day more than when you were pregnant, simply in order to provide sufficient nutritional milk for your baby, while still meeting your own nutritional needs.
While the temptation to lose weight and get your life back can be huge, the immediate postnatal period is not a good time to start a calorie-restricted diet. Rapid weight loss can release chemicals called ketones – these will wind up in your milk, and are potentially unhealthy for your baby.
So what can you do to lose weight after childbirth? The first thing to remember is that it took nine months to put the weight on, so it’s unrealistic to expect to lose weight too quickly. Research suggests that it can take up to a year to safely return to your normal weight. The sort of rapid weight loss that celebrities are reported to experience, where they lose weight in six weeks or so, are unhealthy and unrealistic.
A safe and realistic rate of weight loss is around a pound a week. This is a sensible rate, not too hard to achieve, and will quickly add up – 25 pounds in 6 months. As this is a big topic, let’s look at it in more detail.
Weight Loss After Pregnancy:
Researchers at the University of California at Davis support one pound per week as a realistic and safe rate of weight loss for new mothers, even if they are breastfeeding.
By eating sensibly and exercising regularly this can be done without a fad diet. Another study published in the American Journal of Clinical Nutrition compared three groups of women:
- Non-dieters
- Dieters (Diet only)
- Those who combined diet and exercise
Researchers found that while the non-dieters did lose a small amount of weight, the other two groups lost more. There was little to no difference in the weight lost between the diet only and the diet and exercise group, but whereas all of the weight loss in the diet and exercise group was from fat loss, only two thirds of the weight loss in the diet only group was from fat.
This is significant, because it means that:
- The exercise and diet group lost more fat than the diet only group – this is good; fat is what you want to lose
- The diet only group also lost lean body mass – muscle. This is bad. Muscle is essential for everyday functions such as lifting and carrying, and joint stability. It also burns more calories than anything else in your body, so losing muscle can ultimately lead to weight gain as your body burns fewer calories.
In addition, there was no difference in the amount of milk production between the three groups, nor in how much weight their babies gained.
Thus a sensible diet plus regular exercise is the best route to follow for post-natal weight loss, with walking considered one of the best forms of exercise for new moms.
It doesn’t have to be a huge amount of exercise. The recommendation is 30 minutes of exercise, at least three to five days a week. In addition to the walking (or other aerobic exercise), this should include specific exercises for the muscles most affected by pregnancy.
If you didn’t exercise during pregnancy, start out with shorter sessions – say 15 minutes, and gradually increase your activity levels until you reach 30 minutes.
Of course, for exercise to be effective you have to exercise at an appropriate intensity level. Exercise should feel moderately difficult, but not exhausting – you should feel a little out of breath but still be able to hold a conversation.
Vianesa Vargas is a recognized wellness expert weight loss and former fitness trainer for new moms. Sign up for her newsletter now weight loss and get your free weight loss planner.
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Do you really want to cut down some extra fat from your body? Women across the globe want to make sure that they look young and beautiful and therefore they always go for the best medications and pills that can help them slim down their weight. Today, if you search on the internet you will find that there are thousands of websites selling weight loss pills and fat burners but they all have some or the other side effects. Starving is certainly one way to slim down but that can lead to problems like anorexia which can further complicate problems. Hence, you should go for some other way in which you don’t ruin your health but get the desired results.
Diets with low carbohydrate content are getting more famous recently as people have understood its effectiveness. There are various types of low carbohydrate diets online but this article provides some essential tips which you can go through before reducing the amount of carbohydrates in your food. If you are much concerned about your health, then you must start thinking about the amount of carbohydrate food which you consume every day and try to reduce them gradually. You can note down the food items which you take every day and avoid taking junk food as it has lot of carbohydrates content and is not good for health.
When you feel hungry, you can take fruits and other healthy food items with low calories. People who are foodie and can not control their appetite, take oily snacks which enhance their body fats and impact their diet. So, if you feel hungry, you must take fruits like apples which are good for health and contain low carbohydrates. Apricots and apples have minimal levels of glucose and it can reduce amount of calories. So, purchase lot of low calories fruits such as apples and store them in your refrigerator so that you can eat them when you feel hungry instead of taking heavy snacks which contain lot of fats.
If you travel a lot and are always on the move, then it is difficult to carry loads of apples with you always. So, you can buy peanuts and other small snacks which have less carbohydrate content. You can nibble different categories of nuts when you fell hungry and carry them in your pocket while travelling. Peanuts are very good snacks for people who have heart diseases and want to get slim by reducing unwanted body fats.
Alter your cooking oil if you are a foodie person and can control your appetite. It could be very tough for people to change their food habits immediately. So, what you can alter is your cooking oil to something better such as canola cooking oil, olive oil etc that contain mono saturated fats. They could be somewhat expensive but it can definitely prevent the weight problems and other health issues. You can obtain useful information and plenty of tips about these oils online.
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