Which part of you needs some work: body, mind or spirit…or all three?
There are some things you can do which will interconnect. You think you are nurturing your body for example but there are good effects on your mind and spirit too.
For example you decide it’s time to start eating more healthily so you look through your food stores and throw away or give away all the junk you have there: the high sugar foods, the high saturated fat foods and instead buy lots of fruit, fresh frozen and canned all are good so long as they are as natural as possible without additives and without sugar.
You replace your saturated fats with olive oil or other healthy oils and fats: which can include some nuts and avocado pears too. You buy lean organic meat, chicken, low fat beef and lamb and lots of fresh fish too. Finally you fill any remaining spaces with plenty of vegetables and fresh salad ingredients, as much as possible organic.
You make lots of healthy meals with these ingredients supplemented with wholemeal bread, brown rice and brown pasta. As a result you may lose weight and your skin will probably become clearer and healthier looking. Your whole sense of well being will improve just by improving the way you eat. Continue reading ‘How to nurture yourself’
A very important aspect of losing weight is to use your body more and increase the amount of exercise you take.
Instead of concentrating on losing fat it is better to do something about increasing your muscles because it is using your muscles that burns the fat. By exercising more you are not only increasing your general fitness level you are also increasing your body’s ability to burn more fat. This is referred to as using up calories. When you eat you take in calories and when you exercise you burn calories.
Unfortunately many people don’t take as much exercise as they could do because life has for many people become more sedentary.
How can you increase the exercise you do?
You can:
take the stairs instead of elevator or lift
walk instead of using car
cycle instead of walking
move more instead of sitting in front of a computer screen all day
Become more aware that your weight is a balance between the calories you eat and the exercise you take so it’s important to balance these too. When your weight stays steady you have found the balance between these two. So if you want to weigh less you must either burn more calories or take less in the form of food. It is preferable to do a bit of each by eating less and exercising more. Since you must have muscles in order to burn more calories, the reason diets fail is when food calories are reduced but now more exercise taken so then there aren’t the muscles needed to burn more fat. The decrease in calories alone ends up with a loss of muscle rather than loss of fat.
For those of you wanting to lose weight there is not only the largely sedentary lifestyle but also the foods which are high in fat and sugar and therefore calories which are easy to eat and easy to increase your weight gain.
So as well as increasing exercise and decreasing food calories it is advisable to adjust what you eat to foods which are lower in fat and sugar and are more natural without additives. These will take longer to digest, leave you feeling satisfied for longer and so enable you to lose weight more easily.
Think natural when you decide what to eat and concentrate on foods which are as near as possible to their natural state. Eat as much as you can which is organic so you can be as healthy as possible and avoid ingestion of pesticides and other chemicals.
Three things dieters should NEVER say! The simple words keeping you from weight loss success.
At the beginning of the New Year, it seems everyone wants to lose weight and get healthier. The festive parties with the calorie-laden eggnog, butter disguised as cookies and potato latkes are over and we can now concentrate on getting back on track.
5 Most Effective Tips to Weight Loss
By Richard P Koh
Weight loss is at times considered a bad indicator of health. This is the case where some diseases that prevent appropriate metabolism attacks. These include diabetes, cancer and HIV virus among others. However, there are times when weight loss is desired due to the obese status of the individual.
Some of the challenges associated with being overweight include obesity, poor breathing, diabetes, may contribute to asthma among others. Overly low weight would lead to maternal challenges for women when expecting. It may lead to birth of underweight child who is more prone to infections due to the poor formation of the immune system. It also affects production of some cells such as red blood cells. This is partly because of reduced availability of amino acids for body building.
Generally, there are more challenges associated with poor healthy among those who are overweight as compared to those with underweight. However, both conditions of over or under weight are not desirable and should be avoided.
The tips provided herein are meant to help you get to the acceptable weight of body mass. This is in relation to age and height.
1. Exercises: this is a common way of controlling weight gain or loss. There are exercises that would to contribute to muscle gain and those that contribute to fat loss or again.
2. Diet: the most effective diet is one that is full of whole meal carbohydrates and less of meat and bear. Carbohydrates are the precursors to glucose that is utilized by the muscles and all other body organs for energy. Excess of it is stored in the cells of the adipose tissue and this is what leads to being a heavy bodied person. The only safe carbohydrate is the whole grain which would not be converted into glucose molecule immediately. Instead, it is released in short periods.
3. Alternative medicine: this includes the use of herbal medications and other non-scientific methods such as dahn yoga. Some of these may even be exactly what the modern science teachers but differ in the manner in which it is done.
4. Positive mindset: this may sound farfetched, but the most important ingredient for weight loss is the mind. We are what we think others think we are.The benefit of having a positive mindset is that you will be able to take on the more disciplined training exercises that must be done daily to improve the body shape. Most people tell themselves that they can’t do it and this is what it turns out to be. Therefore a positive mind is essential for successful weight loss program.
5. Take lots of water during exercises: water is medium for function of mast often body processes. Therefore, adequate supply of water contributes to weight loss due to the improved function of the cells including the skin, kidney.
Again, if you are not sure of which method would be most effective, then it is best to seek advice from your physician.
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Do you resolve each year that this will be the year that you’ll reach a healthy weight and keep the weight off?
What happens after the initial enthusiasm and how can you keep motivated to achieve your goal and keep to a healthy weight?
How can you change your mindset so you can achieve and keep your weight within a healthy range?
1. Set specific goals. Instead of these being around the weight you want to be, how about trying goals which are about changing your habits and beliefs about weight.
2. Decide to introduce a positive change each week and build on your new healthy eating habits each week. Don’t change everything at once. Remember it can take at least twenty-one days for a new habit to embed itself into your unconscious mind.
3. Start by eating more fruit and vegetables and less foods containing sugar. Then eat more healthy fats, such as olive oil and avocado and less saturated fat such as red meat and butter.
4. Do something similar in relation to increasing the amount of exercise you do. Make it simple such as parking a bit further away from the shops, getting off the bus a stop sooner than you need to and taking a walk around the block each day.
5. Notice your self-talk: the things you say to yourself, and make sure you make positive statements such as I am confident that I am gaining a healthy weight, rather than Losing weight is really difficult and I’m going to fail once again.
6. Always remember to have a life too. It’s OK to have something not strictly permitted from time to time: the danger is when that becomes everyday. Get your mind in the right frame by really enjoying the taste of healthy food so that eating more healthily is a pleasure not a chore.
