Healthy Body

Running is one of the best exercises for weight loss. Here are just a few tips to help you out. It’s inexpensive compared to other workout routines, as you only need a good pair of running shoes and a place to run. It takes more discipline to keep at it, as some people find it boring, but if you find a running partner, you can keep each other accountable and have fun at the same time.

Instead of cutting calories, adjust what kind of calories you eat. Your body needs fuel. If you don’t eat enough, your body will not only cut into your fat reserves, but your muscle mass as well. Try to get about half your calories from carbohydrates; including fresh fruits and whole grains. Try to make protein about a third of your diet. You can do this by mixing fresh nuts in with your meals. You should also get an adequate supply of good fat. Your body can feed of your reserves but it still needs a fresh supply to function properly.

When you’re ready to run, be sure to warm up. You should not only stretch, but also walk some before you start your run. This loosens your muscles and reduces the chances of an injury. The same goes for a cool down and stretching after your run. If you do get an injury, remember to take it easy. You may be tempted to run through the pain, but pain is our body’s way of telling us something is wrong. Some soreness is normal when you first start running, but if you have an actual injury, you should take it easy for a few days and allow yourself to heal.Â

Find a safe place to run, like a public track, either indoor or outdoor, depending on the weather. There are many clubs who have tracks where you can run, also. Be sure the surface where you are running is good for you. While many people run along the road, or sidewalks, the hard surface is bad on your joints. It’s best to find a surface designed with runners in mind.

If you’re just starting a running program, or you’ve been inactive for a long period of time, you should gradually ease yourself into running. Start slow; eventually, you can build up to running longer distances at faster speeds. You’ll eventually want to run as fast and as far as you can to burn the largest amount of fat, but you should never run farther of faster than you’re comfortable doing.Â

Once you get started, which is the hard part, before you know it, you’ll be ready to possibly enter a marathon. That could be a goal to help you increase your daily runs, and give you something to aim for, rather than just a weight loss goal. But, be sure to build up gradually. Running too much can be almost as bad for you as not running at all.

Everyone knows that one of the biggest contributing factors to being overweight is overeating. The simplest way to combat that is to just eat less. Sounds simple. It is, if you cut back your portions. There is no reason to stop eating any one type of food (unless it’s junk food, and even then you can have some as an occasional treat), but rather controlling how much of each thing you eat.Â

Many of us don’t even know what an adequate portion size should be. Go to any high-chain restaurant and your plate will be piled high of food, sometimes you’ll be served up to five portions in one sitting! So just how do you watch your portion size and reduce your waistline?

Eat slower – you’ve heard it before I’m sure, but it’s so true, if you take time to eat your meals your brain will have adequate time to register you’ve had enough. Many of us are out of touch with our bodies and we keep eating until we feel so full we could burst. Try to make the mind and body connection by eating your food slowly and taking the time to enjoy each bite.

The Portion Plate – You don’t need to invest in any fancy plate to help you do this, it’s really easy to do anywhere. Mentally divide your plate in half, fill the first half with vegetables then divide the remaining half in half again. One quarter will consist of a portion of carbohydrates such as pasta, rice, and so on and the other quarter should consist of a protein such as chicken, fish, eggs or beans. That’s your new portion rule from now on, one-quarter protein, one-quarter carbohydrates and one half fresh salad or veggies.

While the suggested servings have changed a little bit over the years, it’s still pretty basic. We need more of the fiber, fruits and veggies than we do meat and fats. Generally we need about six servings of breads and cereals (high fiber/whole grain is best), three to five servings of vegetables and two to four servings of fruit. If you have some of each at each meal and snack, before you know it you have all you need. Then you spread out the two servings of meat and two servings of milk throughout the day, you don’t feel like you’re depriving yourself of the things you enjoy. Allow for a small sweet treat somewhere in the day as well, as long as you’ve had all your veggies first.

Keep the visual image of what your plate should look like anytime you are about to make a food choice. If you’re just having a chicken sandwich for example remember the chicken serving should ideally fit into that quarter of the plate, add two slices of bread and fill up the rest with fresh salad or veggies.

With a little common sense, and a bit of planning, it’s pretty easy to watch your daily portions. When we visualize how much food that really is, it becomes much easier to manage. By eating mostly healthy snacks, that helps keep things in balance and showing some results in your weight loss.

Beginning a workout routine at the gym can be overwhelming in many different ways. If you haven’t been there before (or haven’t been there for a long time) it can seem as though everyone knows what they’re doing but you. You worry about looking stupid, or about what people will think about your body, or about whether you’ll remember everything you’ve been told.

The first day is usually okay (because most gyms provide an introductory session on how to operate the machines) – but the second day can be confusing and even embarrassing, unless you’ve signed up with a personal trainer. You’re quite likely to find that you can’t remember which machines you’re supposed to use, or even how they work.

Relax. Everyone goes through it. You’ll find it easier on the third day, and by the fourth you’ll be feeling quite confident. Within weeks you’ll be powering through your exercises as though you were born in the gym!

Here are a few tips that might ease the way in the first few weeks:

1. If you’re a complete beginner, it might be worth your while to sign up with a personal trainer for at least a couple of sessions, until you’re feeling more confident. Otherwise, go with a friend. If you’re both new, you can muddle through together. If your friend is experienced, he or she will help you out.Â
2. Take a notepad and pen with you for your introductory session. Write down the name of the machine and its position in the gym as well as a few words that will remind you what you’re supposed to do on it. (Some machines can be used in several different ways.)Â
3. Don’t hesitate to ask a staff member for help if you can’t adjust the machine for your weight and height, or if you can’t remember exactly how it works. They won’t mind showing you again. They want their customers to keep coming back!
4. Don’t push yourself too hard to begin with. If you work out so hard that you can barely walk, you’ll be tempted to miss a day while you recover. One day doesn’t matter much, but if you continually skip days because you’re too sore, you’re likely to drop out altogether. What’s the hurry? After a few weeks, when your body is getting used to the extra exercise, you can increase the intensity.Â
5. If your knees and ankles react badly to increasing the speed on the treadmill, try increasing the grade instead. You might be pleasantly surprised to find that a slower speed, with the treadmill on an incline, burns more calories than jogging.Â
6. Smile and nod to the other gym users, but don’t hold up their workout programs by chatting. As you become recognized as a regular, you will find that you gravitate to your own little group – probably people who have the same goals and needs as you do.Â
7. Wear comfortable clothing – either loose or with plenty of stretch. Avoid the temptation to buy workout gear that’s two sizes too small in the hope that you’ll lose weight quickly. (You might well shed those pounds fast – but if it takes longer that you’d anticipated, you’ll always be conscious of those too-tight clothes.)Â
8. Don’t worry about being overweight. In a way, it’s good to start off with quite a few excess pounds to lose – your success is much more noticeable than it is on slimmer gym users, and you’ll find the positive comments really motivating. Make sure you get a ‘before’ photo of yourself at the gym when you start out. After a few months, you’ll be amazed at the difference.Â
9. If you’re considerably overweight, you are likely to find that your stomach gets in the way on some machines. Just do what you can. You might feel better just increasing your fitness and losing some weight on the treadmill for the first month or so, then moving on to the machines when moving and stretching is more comfortable. Consider doing a few laps in the pool (either walking or swimming) as well as your other gym work. The water will help to support your weight and provide variety.Â
10. Try to find a happy medium between challenging yourself and resting on your laurels. If you can easily manage three sets at the current weight, try increasing it for the first set. If you can do twenty minutes on the treadmill without sweating, then increase either the speed or the grade (or both!) Remember… “if nothing changes, then nothing changes!”

One final tip: once you have decided on your regular gym days, resolve that nothing but an emergency will stop you going. Make your gym attendance a habit – and before too long, the exciting results will have you trying to convert all your friends to becoming exercise lovers too!

Making wise food choices goes a long way toward weight loss. Despite all the fad diets that come and go, the best way is still a balanced diet, with the appropriate portions of each food. If you’re unsure of what the correct portion is for what you’re eating, it can be found on the packages when you purchase food. There are also guidelines on many websites.Â

Fresh, unprocessed foods

If you think about it, our bodies were designed to eat natural foods. Our digestive systems have evolved over many years; preservatives and artificial chemicals have existed for a comparatively short amount of time. The foods our bodies digest and use most efficiently are natural and unprocessed. This is why you should try eating fresh foods as much possible. It is also recommended that many of these foods be eaten raw because it preserves the healthy active enzymes in fruits and vegetables.

Dairy

Incorporating low fat dairy products into your diet helps you lose weight faster than just cutting calories. A good way to get enough dairy is through yogurt. Not only do they usually come in portioned controlled cups; yogurt also contains good bacteria that help improve your overall health.

Low sugarÂ

When you eat sugar, your body’s response is to immediately release insulin to lower your blood sugar levels. With high-sugar foods, your body can overreact to glucose levels and produce too much insulin. This lowers your blood sugar; making you hungry again much sooner than low sugar foods. Instead of sugary snacks, choose foods higher in protein and fiber. These foods absorb more slowly, making you feel full longer.

Spicy foods

When we eat foods that are really spicy, we tend to eat less. Some studies suggest that appetite suppression is due to capsaicin, a chemical found in many spicy foods. Others attribute this effect to strong flavor of these foods being less palatable.Â

Eat slower and have smaller meals

If you eat slower, it helps your body realize you’re full sooner, thus helping you keep from overeating. It has also been shown that eating smaller meals, with healthy snacks in between can also help with weight loss. Even when eating healthy snacks, watch how much you eat.Â

Planning your meals and snacks ahead of time also helps control how much you eat. If you have your snacks prepackaged in bags, it’s easier to just grab and go. If you avoid buying the temptation foods that also helps you make better choices when you’re at home and need a quick snack.

Are you unsatisfied with your quality of sleep? Do you feel tired and un-refreshed when you wake up in the morning? Do you stay that way throughout the day or lack energy and have difficulty concentrating?

 The World Health Organization says that one-third of the world’s population experience insomnia at some stage in their lives, with approximately five per cent needing medical treatment.

 To avoid medical intervention, try these natural techniques and remedies, and help put your insomnia to rest.

Relaxation – Relax before going to bed. Do some deep breathing, listen to soft music. According to Dr. Timothy Sharp from Sydney University, avoiding caffeine, alcohol and nicotine will also help.

Bedtime Routine – Develop a bedtime routine so your body knows it’s time to go to sleep. By winding down your physical activities and following a set routine prior to bed, your body will start to associate some of these actions with going to sleep. Start with a cup of hot milk. Milk contains a protein called tryptophan, which helps to promote sleep. This can be substituted with chamomile tea, which is known to calm the nerves. Follow this with a hot bath or shower, the heat will help to lower your internal body temperature, again telling your body to go to sleep.

For Sleeping Only – Make your bedroom your sleep-room. Turn the lights off as soon as you get into bed. Don’t read, eat or watch television in your bedroom, or do any activity that is not sleep related. Make sure the room is dark and cozy; include extra pillows on the bed and even some teddy bears. Make your bedroom into a sleep sanctuary, a room that you will instantly feel secure and comfortable in, and best of all, a room that you will crave to sleep in.

Clear Your Mind – Clear your mind of the day’s activities or things that are due to be done tomorrow. Write a ‘to do’ list for the following day. Organize uniforms, lunches, etc … the night before. Make arrangements earlier than usual so you don’t worry.

Mind Demons – Kill all the mind demons from yesteryear. Many of us have issues or events from the past that may still affect our daily lives. These issues can also mess up our sleeping patterns. Whatever these issues may be, now might be a good time to finally set things straight; forgive that person, give back that item, start talking to that family member again (or even make that appointment to see a psychologist if necessary).

Give Time Back to Yourself – Allow time to sleep. Instead of trying to cram as much as you can into the day then find you haven’t left much time to sleep, try to find short cuts or solutions to give a little time back to yourself. Make a double casserole and freeze half for another night. Spot clean the house as you go. Have more barbecues, using paper plates (less washing-up). Offer to pay your kids, or the neighbor’s kids, to do some extra chores.

Check Your Diet – A balanced diet helps to make a balanced mind. If you’re lacking in essential vitamins and minerals your body cannot operate at its best. Throw out the junk food and fizzy drinks, and make a new start to good physical and mental health. Add in some regular exercise and watch your body respond with some improved sleep.

Get Up – Don’t lie in bed if you can’t sleep. If you don’t feel sleepy enough to drift off, your mind will probably anguish over the fact that you can’t get to sleep. This will only make it harder to get to sleep each time you experience this. Get out of bed and go into a different room. Do something to distract yourself until you do start to feel sleepy and then try to sleep again later.

Medications to Watch – Medications may interfere with your sleep. It has been shown that some of the medications below may cause sleep problems. Check with your doctor if you are experiencing insomnia and are also taking any of these medications – amphetamines (diet pills), antidepressants, beta blockers (heart and blood pressure), cimetidine (ulcers), clonidine (blood pressure), cortisone, diuretics (fluid), levodopa (parkinsons), methyldopa (blood pressure) and ventolin (asthma).

Above all, de-stress. Sharp says that stress is the worst cause of insomnia. Use some of the techniques above and try to remove as much stress out of your life as possible, and finally put your insomnia to rest.

Many people just feel so drained, that they have no energy. As the day wears on, they wear out. Instead of an artificial pick-me-up or a catnap, try some exercise. Pick a time of day when you feel a bit more energy, and you will build upon that reserve. Pick something you enjoy doing, a brisk walk is a good starting place, especially if you’re not used to exercising, plus it requires no equipment, outside a good pair of shoes.

Many people start an exercise regime and expect to feel wonderfully energized and alive the same day. Those people are sadly disappointed when they find themselves sore and dragging. After a week or two with no results, many people give up and assume it just won’t work for them. But studies have repeatedly shown that exercise boosts energy levels in a majority of people; the key is to be persistent. The first few weeks your body is just adjusting to the extra stress of working out. Once your body is used to the additional work, you’ll begin to feel the energizing effects of a good workout.

You also shouldn’t judge how much energy you have right after a workout. Most people feel fatigued right after they’re done, but feel more energized a little later. Your muscles need time to recover from the workload. If you feel extremely fatigued, or you don’t get and energy burst within an hour of working out, you’re probably pushing yourself too hard. Try doing a little less and building up to a greater workload.

Many people decide to start a workout routine, but are too tired to actually get too the gym or go for a run. If this is the case for you, monitor your energy level throughout the day. Pick a time when you generally feel most awake and try to schedule your workouts. After a few weeks, you should feel energetic enough to move your workout to a more convenient time.Â

We’ve all heard the law of physics that a body at rest stays at rest, and a body in motion stays in motion. This is true of people, too. Unless we force ourselves to get up and move, we’ll stay at rest. Who do you notice having the most energy? Children. They are constantly moving, thus creating more energy. Take a lesson from the kids, and get moving.

Don’t use your schedule as an excuse, everyone can find a few minutes to do something. Even if you’re working on a tight deadline, it’s a good idea to get a stretch break. You’ll have more energy when you get back to work and will be more productive. By working out during the day, but not too close to bedtime, it will help you rest, thus giving you even more energy the next day. Before you know it, you’ll have more energy than you know what to do with.