Fitness

Diet – Exercise or Both!

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People often express how surprised they are when they experience extra pounds when they reach their 50s. In fact they just appear to sneak on. Hectic schedules, age-related medical issues, shifting metabolism are a major cause for increased weight. I am a witness that retirement can even be the source of add additional unwanted pounds. If you believe that you have to overhaul your lifestyle to lose weight once you reach middle age, you need to think again. The idea that we can outrun our fork is an erroneous belief.

Once a decision is made that something needs to be done, you must decide what specifically needs to be corrected. According to health and obesity experts, exercise offers many health benefits: however, if you want to lose weight, it is simply the wrong place to start. Without the proper nutrition and proper nutritional supplements, intense exercise will break down muscle instead of burning fat. The less muscle means that your body uses fewer calories, which leads to more body fat! Unless you can change the way you consume food, it is a ferocious cycle.

Diet

First, face the fact that eating less is not the solution, this only slows down your metabolism and leads to sugar cravings. There must be a change in your dietary habits. Increase your intake of lean protein and begin to gradually eliminate sugar from your deit especially things like dairy, sodas, and any other source except fresh fruit.

Intake of adequate amounts of protein will rebuild muscles, organs, and bones as well as all other lean tissue that make up our bodies. In regards to weight loss, it performs another vital role. It shifts our metabolism from fat storage into fat breakdown as well as disposal of fat. The key to success is that you must eat enough of the right kinds of food..

  • For weight loss- get 1.5 to 2 grams of protein per pound of your ideal body weight.
  • For weight maintenance, get 1-1.5 grams of protein per pound of your actual body weight.

To achieve this balance, this means replacing starchy foods with lean protein. You must choose organic or grass-fed, meat and poultry free of hormones and antibiotics. Also, you should consume less of starchy vegetables.

Next, modifying you diet can be a real challenge. Some suggestions you may consider.

  • If you usually eat a 6 ounce chicken breast for dinner, with the rest of your plate filled half with potatoes or rice; consider a double portion of chicken and reduce half the amount of rice and potatoes. You could add some non-starchy vegetables.
  • For lunch, if you usually eat a sandwich, considering replacing it with lean meat and a salad.
  • For breakfast, good choices would be eggs or smoked salmon. If you prefer a cereal, make it oatmeal or a variety of whole-grains.

After adhering to this suggested this practice for a few days or a week, you should experience less craving between-meal snacks.

Exercise

To bring about a balance, exercise should only be done while eating a balanced diet. The type of exercise is very important for success. To achieve maximum results, you must engage in the kind of exercise most days of the week which causes you to sweat and raise your heart rate. It is also recommeded to ingage in some type of weight training to build muscle.

Remember, exercise should only be done while eating a healthy protein-rich, low-sugar diet. If you have not started an exercise program, try the recommended diet plan about two weeks before going to the gym. This will allow your body to reap the benefits of exercise and precipitate successful weight loss and healthy living.

How Much Does Exercise Burn?

An adult who weighs 135 pounds can burn about 350 calories while continuously jogging or swimming  laps for a half hour.  That’s the equivalent of two 16-ounce sodas.  According to Charles Platkin, author of numerous weight-loss books, here are some other ways to burn off popular high-calorie foods.
1 Hour of Calories Burned
Approximate Food Equivalent
Scuba Diving 490 1 Hostess Apple Fruit Pie
Water Aerobics 280 4 Dunkin’ Donuts Glazed Cake Muchkins
Golfing with a Cart 245 ½ Cup Baskin Robbins Cherries Jubilee Ice Cream
Golfing without a Cart 315 Wendy’s Jr.  Cheeseburger
Shuffleboard or Horseshoes 210 1 Kellogg’s Pop-Tart, Frosted Brown Sugar Cinnamon
Bowling or Frisbee 210 2 Light Beers

 

Five Great Weight-Loss Foods!

Foods that will Help you Loose Weight Even While You Are Eating

Almonds – are a nutrient-rich food, which w2ill help you feel fuller on fewer calories.

Cayenne Pepper – increases your heart rate and metabolism and allows you to burn calories faster. Other spicy foods can have a similar effect.

Milk – is high in protein, which burns more calories during the digestive process than either carbohydrates or fat. Protein also helps build muscle, which increases the body’s metabolism.

Green Tea – promotes fat oxidation which is the body’s way of breaking down large molecules into smaller molecules that it can use for energy.

Cinnamon – reduces blood sugar while simultaneously increasing the production of insulin. The result? Less sugar is stored as fat in the body. Sprinkle cinnamon on food or try supplements.

The importance of adequate sleep is a central component to healthy living. There is a misconception that the older you get, the less sleep you need. However, many people experience a change in their sleep rhythms as they age, usually for the worst. Adequate sleep helps repair the body, reduces stress on your heart, improves memory, and controls your weight.

You can help your body get adequate rest by adding foods rich in carbohydrates, calcium, and tryptrophan, an amino acid that’s key to creating the hormone, serotonin, which slows down the nervous systems, and melatonin, which naturally induces sleep. Below are six snacks to try about an hour before bedtime.

 Foods that Help you Get and Stay Asleep

Food How It Promotes Sleep When/How to Eat
Milk Dairy foods contain tryptophan as well as the mineral calcium, which assists in covering tryptophan to melatonin. While cold milk or other daily foods also work warm milk is especially soothing, possibly because it’s a traditional comfort drink
Oatmeal Carbohydrates trigger insulin to move other nutrients out of the blood into cells, enhancing utilization of tryptophan. Oatmeal also contains calcium some melatonin and B6, a vitiman that is necessary for production of neurotransmitters. Bake oatmeal cookies or have a bowl of warm oatmeal with milk for an extra sleep-inducing boost. Other whole-grain cereals will have the same effect. Just limit the amount of added sugar, which could keep you awake.
Bananas Along with tryptophan, carbs, and calcium – bananas also contain magnesium, which helps muscles relax. The riper they are, the sweeter bananas taste, so choose a very yellow or even brown-specked one to get a healthy treat that will satisfy your sweet tooth, too.
Peanut Butter A perfect trio of tryptophan, calcium, also bananas, contain magnesium, which helps muscle relax. Smear some peanut over a slice a whole wheat, toast or bananas slices.
Turkey or Chicken Turkey is famous for its tryptophan content, but chicken will creat the same sleepy effects. A small amount of chicken or turkey on whole grain bread, for added carbohydrates, should elevate tryptophan.
Eggs Like chicken, eggs also contain high amounts of tryptophan.   Eggs are a good source of sleep-inducing calcium. Scramble an egg with some cheese and serve with a slice of whole wheat toast. Add a cup of herbal, decaffeinated tea for a comforting snack.

 

Be encouraged. Please stick with a proven plan and remember that there are no overnight fixes available. Pounds will not magically disappear. There must be a plan and a commitment to the process for success. Best wishes to a more healthier you!

Barbra is an international certified holistic life coach. As a life coach, she shares prescriptions of the physical, emotional, and spiritual blockage that hinders the source of life which flows from the heartbeat of God. Barbra is an Award winning book author. Winner of Fresh Lifestyle Magazine 2017 BOOK AWARD and a PWN International Literacy Award, for her wonderful book, “Every Beat of My Heart”.

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