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Health

7 Tips To Stay Fit Towards Old Age

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Health is wealth, and before you think about achieving anything, you need to be in good health. Do not take your health for granted. Later in life, when you do not experience any signs of hearing loss, diabetes, or heart illnesses, you will thank yourself. So, follow these health-enhancing habits and live a good life.

  1. Exercise regularly 

To prevent or reduce the effects of issues like heart illnesses, osteoporosis, depression, high blood pressure, and stroke, you should exercise regularly. It even helps you easily fall asleep and stay asleep for a longer time. It also keeps your weight at a normal level, by burning excess calories, and contributing to the management of blood sugar and levels of insulin. This decreases your chances of getting type two diabetes. So, try being active for about 60 minutes each day, and it will go a long way in maintaining your health. Your bones and muscles get stronger when you exercise. And as you grow older, loss of bone density also slows down when you exercise regularly. 

  1. Drink in moderation

Experts suggest that two drinks a day are enough for men and one drink a day for women. Too much alcohol could cause damage to the liver, as well as cancer in the throat, pancreas, and even the liver. Alcohol abuse has been the cause of a lot of deaths from car accidents to murders and even suicide. Also, avoid drinking while driving, or when you’re pregnant.

  1.  Reduce smoking or quit if you can

Smoking is a harmful habit. It can cause heart diseases and even cancers in the lungs, mouth, or throat. Emphysema and chronic obstructive pulmonary disease (COPD) are also caused by excessive smoking. It is better to quit smoking now than to wait until it’s too late.

  1. Practice safe sex

Use protection anytime you have sex with someone you’re not married to prevent sexually transmitted diseases (STDs). Using condoms protects you from sexually transmitted diseases (STDs). Also, get tested immediately if you suspect any STD.

  1. Protect your skin

Sun exposure can cause skin cancer, which is the most common type of cancer in the United States. So, try to limit your exposure to the sun by protecting your skin with protective clothing when outside. Also, use sunscreen on exposed skin, especially your hand and face. Consider the broad-spectrum sunscreens which will block both UVA and UVB rays. 

  1. Try to lose weight if you’re overweight 

Weight problems are one of the most common health issues a lot of people face. Being overweight, you expose yourself to so many health risks, including high cholesterol, high blood pressure, heart diseases, type two diabetes, and stroke. Arthritis in the weight-bearing joints is also caused by being overweight. So, consider working on your weight to maintain a standard weight and stay away from weight-related illnesses. The general recommendation is to start early and slow. Eventually, you’ll get the hang of it.

  1. Eat a balanced diet

Try to eat a low-fat diet with lots of fruits and vegetables and try choosing diets that are low in saturated fat and cholesterol. Consider lowering your intake of sugar and salt or stop consuming them altogether if you can. Also, reduce your intake of total fat. Skipping meals is a no-no if it comes to balancing your diet because it lowers your rate of metabolism. Three major meals and two snacks between meals is normal. Try your best not to skip breakfast as it is a very vital meal of the day. Healthy food will increase your energy and make you more productive. It also makes the immune system stronger and prevents weight gain. A balanced diet with variation provides the nutrients needed to avoid nutritional deficiencies. Healthy eating prevents you from getting certain diseases like diabetes and heart illnesses. And even if you do fall ill, you can better manage it if you follow a balanced diet.

  1. Stay hydrated 

To stay healthy, take a lot of fluids. Fluids are crucial in maintaining the function of the systems in the body. They also take nutrients to the cells, flush bacteria from the bladder, and prevent constipation. Older people become dehydrated, especially in the summer when it’s hot, and there’s much more sweat. They do not easily feel thirsty. This could be a problem, and especially for those on medication that causes fluid loss, it can cause weakness, low blood pressure, confusion, dizziness, and dark-colored urine. 

The bottom line is that it may be challenging to achieve anything worthwhile if you’re not healthy and so you should take it seriously.

Health

Has A Poor Diet Become The Norm In Lockdown?

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By now you’ve probably heard of the saying ‘lockdown weight.’ Many of us have piled on the pounds and it’s because we have been stressed, eating comfort food, haven’t been able to properly exercise, and we’ve become lazy in our shopping practices. This leads many to think that a poor diet has become the norm in lockdown. Do you feel this way? You’re not the only one. Millions of people are now trying to melt off the pounds while summer is still here. Do you see more people running outside? Going for an afternoon bike ride? Families are beginning to realize that although they may have (hopefully) escaped the novel coronavirus, also known as Covid-19, they haven’t come out of this unscathed. Your body has suffered in one form or another, here’s what you can do about it!

The Essentials and Weight Gain

Since going into lockdown, the essentials have become the highest priority for all of us. When it comes to grocery shopping, the essentials come in the form of rice, cereals, bread, and pasta. All of these foods are in the complex carbs category. They have made us very overweight, in such a short amount of time. It’s because complex carbs are very dense in calories yet they don’t weigh a lot. So, it’s more likely that you will fill your plate with pasta and still feel like you are hungry. Whereas, a small portion of steak will fill you up because the meat is very dense. 

We also don’t realize that carbs take a lot of time to digest and to burn off as fat. It means that the fat that carbs have been converted into, takes more effort to shift off our bodies once they are on. The main cause of this sudden weight gain is because carbs are full of starch which is released over a long period of time. Hence they take more effort to burn off.

Solution

Eat complex carbs as opposed to simple carbs. Consider eating more vegetables, nuts, whole wheat bread, and whole-grain pasta. You can also limit your carb intake, which will force your body to burn fat for energy quicker. Eating more fats and protein should suffice your appetite and cravings.

Comfort Foods

First of all, there’s no shame in eating comfort food every once in a while. Food is something that excites our senses and makes us feel good and happy. But, let’s never see food as something that can fill a void. But during the lockdown, that’s all most people have been doing. And who can blame them!? Everyone has been in the same boat, locked down, unable to see family or friends, and constantly worrying about the future. 

We have turned to junk food, such as chips, ice cream, pizza, and candy. Why? Because it tastes good and makes us feel satisfied. But we’re now paying for the consequences. We thought that a short term hit to our health wouldn’t be so dire, but now we’re finding out that our clothes don’t fit us anymore, we don’t look healthy in the mirror, we are not feeling confident in ourselves and this plagues our mental health.

Solution

No pain, no gain. We’ve done this to ourselves, so now it’s time to workout. There are lots of at-home exercise groups you can join. Cycling clubs have started out of nowhere, right from within the family home. Getting on a modern screen bike that you can use to watch a class or be part of it, can be really motivating. Or perhaps, following a YouTube channel like Joe Wicks, who has been doing pilates and intense cardio aerobics for many weeks. It’s time to get moving and exercising again.

 

Too Much Candy

In lockdown, we have been more likely to give in to our cravings because we are either too bored or simply too stressed to comply with our good nature. This has led to many people not taking care of their teeth and gums. What can happen is that our gums and teeth begin to shrink and become far weaker than before. The sugar will eat away at our gums, making them recede. The smaller or shrunken gums can then make your teeth loose and potentially fall out. The issue comes from a lack of strength in the root canal.

Solution

Speak with a certified endodontist who has done many root canal operations and has the experience and track record you will trust. They will give you advice on what your options are. They don’t always recommend you go for surgery, because if there’s hope to save your teeth, then they will do everything they can to do so. This goes for your root canals too. If there is an infection or inflammation, you can be given medicine for it. But if there is no alternative, then a root canal removal will need to be done. Don’t worry, you’re in safe hands.

Fat and Stress

Fatty foods have always been tempting to the majority of people. But now that we have been in lockdown for so long, eating junk food has been almost irresistible. Chips, chocolates, deep fried chicken, pizza, cheese, and all the rest of it, has been far too delicious to not have as part of your daily diet. But what does this mean? 

Combined with stress, this has led to an obesity surge. Why? When stressed, the hormone cortisol activates and stimulates fat and carbs to metabolism and releases insulin. This then means that the fat in our body is increased due to the promotion of rapid digestion and absorption of energy. The chronic stress we have felt from lockdown has just added so much to this problem. 

Solution

You need to have more endorphins and positive chemicals rushing through your body. Thus will make you feel far less stressed and able to return your body to it’s normal function. The constant stress of worry will activate our body’s fight or flight response. The body is simply protecting itself by absorbing more fat, which is basically just energy. Go outside now that the lockdown is mostly lifted. Go to a park, go for a walk in the countryside or by a river. Eat less and do more casual exercise such as cycling, walking, stretching and things like yoga. You should also do things that make you less stressed, such as turning off the news and staying away from social media. Focus on your diet and exercise, while focussing on your personal life, not what’s going on in the rest of the world.

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A Lack of Vegetables

A lack of greens in your diet is always a bad sign. But why has this happened? Well, for the first time in a long time, vegetables have not been part of the shopping list. Items such as toilet paper, medicines, bottled water and hygiene products like sanitizer have been at the top. Vegetables have neither been seen as necessary or worth the spend due to everyone also being put on hold from their professions. We haven’t known when we’re going to return to work so why bother spending money on food items that we may have already seen as a chore?

This has led to a drastic loss in minerals, nutrition and vitamins. Our skin has suffered as a result, due to a lack of vitamin B12 and vitamin E. We have also found that due to a lack of vegetables, our immune system has been weaker. We feel more distraught over an allergic reaction to the summer pollen, we feel more alive when the sun hits our skin and gives us the daily dosage of vitamin D we need and we feel heavier internally. Our system needs a good clean.

Solution 

Make something with every ingredient being a vegetable. A vegetable baked with spices and herbs, or a vegetable smoothie with some natural sweetness, or perhaps a quiche with some summer vegetables? The bottom line is we need to increase our intake of vegetables, some way, somehow. Have vegetables as part of your normal breakfast. Bacon and eggs, with a side of onions and mushrooms? Pan-seared halloumi with some seared broccoli? Maybe even a bowl of porridge with some blackberries and cherries?

Eating At All Hours

Since the lockdown has broken our normal routines, we now eat at abnormal times. Do you find yourself having dinner later than usual? Perhaps you have it earlier and then can’t stop yourself from snacking. Well, now is the time you should stop eating and snacking at the wrong times and get your life clock back to where it should be.

Solution

You can do this by not eating breakfast for one day. You will then be hungry at lunch and have a chance to reset your eating habits to where they should. This only works if you are eating too much, however.

A poor diet has indeed become the norm. We shouldn’t get too comfortable with our poor eating habits and no longer use the lockdown as an excuse. Let’s take a more proactive approach in what we eat, how much of it, and when. 

Thank you for reading!

Health

Working Out Weight Loss: Positive Steps To Take Today

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If you Googled ‘weight loss,’ you’d be greeted with pages and pages of links, articles and ads. There is so much information out there, and so many remedies and therapies purporting to be miracle cures that it can be confusing to know where to begin with weight loss. The good news is that it is possible to work out weight loss. In this guide, we’ll cover some positive steps you can take today to shed pounds safely and keep weight off. 

Understanding the Calorie Equation

Calorie counting often gets a bad rap, but it can be extremely useful when trying to drop pounds and sustain weight loss. If you don’t have a clue how many calories you consume on an average day, taking a closer look at your diet and using an app to keep a food diary is a great idea. You don’t have to devote hours to reading labels and making calculations, but having an accurate idea of your daily calorie consumption will help you lose weight. Using apps can also provide important information about your diet, which can help you improve nutrition. To lose weight, you need to burn off more calories than you consume. Nutritional guidelines recommend around 2,000 calories per day for women and 2,500 for men (if trying to lose weight, for women, 1,200 calories are often recommended). You’ll need to adjust this figure to fit in with your activity levels. If you’re inactive, you’ll need fewer calories. To lose weight, lower your calorie intake slightly and increase your activity levels. 

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Take Good Care of Your Body

We often talk about dieting as a means of losing weight, but the most important reason to think about what you eat is to improve nutrition. Your body relies on the food you consume for vital nutrients, minerals and vitamins. Aim to ensure your diet is healthy, balanced and nutritious, as well as working towards weight loss goals. Often, the two go hand in hand, but crash diets have become very popular. As a general rule, it’s best to avoid any fad diets that encourage you to try and survive on 500 calories a day or cut out all fats or carbohydrates. You might lose weight rapidly, but it’ll be very difficult to keep it off, and your health will suffer. Look for healthy eating plans online, ask your doctor for advice and look into using supplements and body cleansing systems that are designed to boost general health and wellness as well as contributing to weight loss. You can find details of the full Isagenix range online, and you can also browse the aisles and shelves of health stores. In addition to eating well, it’s crucial to get enough rest and to try and exercise frequently. Moving your body burns calories, but it also makes you feel fantastic. When you exercise, your body releases endorphins and the levels of serotonin and dopamine in your brain increase. Regular exercise also improves sleep quality, increases energy levels and reduces stress.

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Don’t Deprive Yourself

Most people have been in a situation where they’ve been dieting and they’ve given in to temptation, which has prompted a return to bad habits. When you change your diet to adopt a healthier menu and try to lose weight, don’t deprive yourself. It’s brilliant to stick to healthy, nutritious, calorie-controlled meals, but you don’t have to resign yourself to a lifetime of eating leaves, or promise to never eat a pizza or a plate of nachos again. It’s about finding a healthy balance and getting used to a new way of thinking about food and how it affects your body and your mental and physical health. There’s no reason you can’t treat yourself to a burger on a Friday night from time to time or go out for brunch on a Sunday morning. Plan a menu in advance for the week, focus on including foods that are beneficial for your body and use treats to motivate you. If you know that you’ve got a chocolate cake waiting for you at the end of the week, or you’ve booked a table at your favorite restaurant at the end of the month, this will help you stick to your healthy eating plan. Make your meals tasty and vary your diet. Look for simple, quick recipes online or buy recipe books if you find that you cook the same dishes over and over again. 

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Many people find it tough to lose weight because they’re swamped by information and they lose interest in following restrictive diets. If you’re hoping to drop pounds and keep them off, keep an eye on your calorie intake, focus on nutrition and healthy eating, look after your body and don’t deprive yourself. 

Thank you for reading!

Health

10 Grown Up Ways To Take Care Of Your Health

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Your health is important, and it’s your responsibility to take care of it. Being responsible for your health is part of being an adult, but it can be easy to neglect when you’re too busy having fun!

It’s time you took your wellbeing more seriously; here are 10 grown-up ways to take better care of your health.

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1. Ditch your bad habits

There comes a time when enough is enough. If you’re smoking, drinking too much, and/or eating fast food more than a home-cooked meal, then it’s time to change your ways and start adopting some more grown-up habits! 

The good news is that it can be easy to break bad habits when you put your mind to it. Address the behaviors you want to change and start making some changes to make sure you put your health first from now on.

2. Learn what healthy eating really means

Understanding healthy eating can help you make better choices when it comes to food. Many people think of healthy eating as going on a diet, but it’s actually about finding balance with the food you eat. A healthy diet should involve a balance of carbohydrates, protein, and healthy fats, as well as vitamins and minerals. You can start with little changes to make your nutrition healthier, helping to give you the energy you need while also keeping your body strong and healthy.

3. Educate yourself

They say ‘ignorance is bliss’, but that’s not true when it comes to your health. Firstly, it’s important to understand how different choices can affect your health, while also understanding what to do if you encounter a health problem. 

Your female health is one place to start. From understanding how to check your breasts for lumps to how to get a medication abortion, you’ll feel more empowered by understanding your health. There are a lot of online resources to help you, as well as friends and family you can speak to; although the best medical advice will always come from a professional.

4. Get yourself checked out

It’s important to keep up with your health checks. From going to the dentist regularly, to visiting your gynecologist, or getting an STI (sexually transmitted infection) check, you should plan regular checkups to make sure your health is in order. It’s easy to neglect these sorts of appointments when you have a busy schedule, but with prevention being better than (possible) cure, you never know when you could benefit from one of your regular appointments.

A visit to the dentist or doctor is always an opportunity to ask questions too, so if you’ve got something you need to know, make sure you ask during your visit.

5. Focus on getting more sleep

Do you get enough sleep? Eight hours is what’s recommended, but many people rarely get the right amount of sleep each night. There are multiple benefits to getting enough sleep, including feeling more alert and focused, while also helping you to look younger and healthier. Your sleep quality affects your weight, as well. If you’re struggling with weight loss, consider doing a sleep study (or using a Fitbit that tracks sleep).

If you find getting 8 hours of sleep is a struggle, you should try changing your habits. Some of the ways you can sleep better include avoiding screens too close to bedtime, having a cut-off for caffeine, and making sure you exercise during the day to help burn off excess energy.

6. Workout and be active

Exercise is important for your health, not just to help you maintain a healthy weight, but to keep your body strong and ensure a healthy heart and lungs. Exercise can be enjoyable once you start getting into it, and it can help you form a balanced routine. 

Focus on workouts that work on your cardiovascular system, as well as those that boost your strength. It’s also important to add stretching to your routine to help your muscles stay strong and flexible. 

Being fit doesn’t just have to be about exercising daily. Making little changes such as walking more and taking the stairs can make a big difference to your overall fitness and leave you feeling great.

7. Learn first aid

Would you know what to do if you witnessed an accident, or became injured yourself? Having some basic first aid skills is important; you never know when you might need them. Some workplaces provide first aid training, and you should take advantage of it if you can. Knowing how to treat basic injuries and illnesses can help you avoid multiple trips to the doctor, saving those appointments for those who really need them. Knowing first aid and the Heimlich Maneuver might help you save someone’s life if something happens in your presence.

Don’t forget you can visit your pharmacist for minor illnesses and injuries to help you treat them yourself at home.

8. Open up about your mental health

As well as being more responsible for your physical health, don’t forget to care for your mental health. Mental health is a hot topic right now, and deservedly so – the more we talk about mental health, the more the stigmas and misconceptions can be broken down. If you’re struggling, make sure you talk to someone about what you’re feeling as this can be a good way to prevent problems from building up. 

There are all kinds of mental health resources out there to help those who need them, so try your best to take advantage.

9. Learn to cope with stress

Life can be stressful. From work to our home lives and relationships, there are all kinds of things that can cause stress in our lives. Stress affects people in different ways, but by learning to relieve stress and avoiding your trigger points, you can stop it from having a serious impact on your health.

10. Don’t be too hard on yourself

Finally, try not to be too hard on yourself. We all have bad days or times when eating healthy or working out is simply not on today’s agenda. What’s important is that you pick yourself up and try again. Making healthy lifestyle changes will take time, and it’s the effort you’re making that counts. Over time your new habits will become the new norm, giving you a fresh perspective on your health.

Learning to take care of your health is important, and the sooner you start, the better. Consider the ways you could improve your health to help you enjoy a better lifestyle and look forward to a brighter future!

Thank you for reading!

Health

Keeping Positive Through Weight Loss

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If you’re trying to change your body with weight loss then you will understand the struggle that requires you to stay positive and upbeat. Usually for a long period of time too. However, it can be difficult to feel good about yourself, especially when you’re not happy with the way you feel or look. 

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This is why it is important to boost your confidence through your weightloss journey. Many dieters expect to feel better about their bodies when they have lost weight. But if you work on boosting your confidence through your weight loss journey, you’ll be much more likely to stay motivated, stick to your weight loss program, and reach your goal. 

Let’s have a look at some of the techniques you can use to stay positive and motivated through your weight loss journey: 

Believe In Success

Believing in yourself has massive benefits. If you start to believe that you can lose weight, you are much more likely to actually reach your goal But if you go into it thinking you’re going to fail, there is a high chance you will fail. Try to train your brain to believe in yourself. You should also do your research in areas like programs to follow, through The Plastic Surgery Channel, ways to workout at home, etc. 

Set Yourself Smart Weight-Loss Goals

One of the biggest mistakes that people trying to lose weight make is not setting goals. Or worse, setting goals that are unrealistic. The goals you set, are the roadmap for your entire weight loss journey, so you the goals you set can change the whole of your weight loss journey. Take a few minutes to set yourself smart goals, grab a pen and paper, and make yourself both short-term and long-term goals. Setting weekly goals can help,  but you need to be aware that at times your body needs longer to settle into a new weight loss routine. 

Stay Upbeat And Energized

Chances are you won’t feel confident during weight loss if your energy loss are extremely low. Eating less and exercising more can have a massive effect on this. Especially during the start of your weight loss plan. If you stick to it though, it won’t be long before you start to notice a difference, and the extra effort you are putting in will make your feel more energized and ready to go. If you want to stay energized and upbeat, at the start, your diet is really important. The goodness you fill your body with will provide you with the energy you need to do the exercise that is going to give you that extra bounce in your step. 

Look More Confident Now Rather Than After 

Although you might want to wait to make yourself look fabulous after you have lost weight, you should start now rather than later. Your confidence will grow quicker and your weight loss program will help to boost it into hyperdrive, especially when you change your look. Even if it is treating yourself to a few new workout clothes, feeling confident now rather than after will help you to stay motivated and lead to more success. 

Be Confident With Your Exercise 

If you haven’t exercised in longer than you’d like to admit, you might feel scared or intimidated to start a new exercise program, try a new class, or hit the gym. Try not to worry though, the majority of people who see you exercising will have an admiration and aspirational view of your efforts rather than a negative. Think about when you see others exercising, you don’t jump to negative thoughts, instead you feel positive for that person trying and keeping themselves fit. You will always come across people who are negative but for the majority, people will support you. 

How To Workout Like A Pro 

Everyone has different things that keep them motivated during a diet. It can be difficult to keep your head up and positive when you don’t see the results that you want on the scales. However, there are ways that you can keep yourself upbeat and ready to complete your workouts, keeping your diet on track. It’s all about finding ways to exercise that you enjoy. Choose some activities that you really enjoy and try to incorporate some of them into your lifestyle too, Whether you join a gym and include it in your daily routine, go for a family walk every weekend, or go for a cycle, be sure to find something to you enjoy and it will make it easier. 

These six tips should help you to keep positive throughout your weight loss journey, is there anything that you are doing to keep yourself positive and motivated through your journey? Please share them in the comments below!

Thank you for reading!

Fitness Health

Five Easy Ways To Shed Some Weight

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Is there anything worse than unintentionally gaining weight and being unable to shed it again? Nope! And you’re not alone in feeling that, either. Plenty of us want a quick fix for weight issues; we imagine ourselves the slim, healthy individuals we want to be. The thing is, weight loss isn’t an instant thing. If you find a solution that makes you drop the weight too quickly, you will not learn anything about what to eat and how much you need to eat. This is where the cycle continues of eating your weight back on again and not knowing much about what you are consuming.

It’s possible to lose weight quickly initially, whether that’s with the HCG Diet Info here that you can read about or another dieting method. The initial losses are down to water weight, but shifting the fat when your body fat content is high? Well, that takes a little more time. Weight loss comes down to two very simple things: a calorie deficit, and movement. Of course, there are a number of diets out there to try, and all of them have a calorie deficit in common. So, if you are looking for an easy fix to get rid of some weight before an event, we’ve got five easy ways for you to shed weight for it. Let’s take a look!

Person Holding Black Dumbbells

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  1. Intermittent Fasting

As we said, the biggest key to losing weight is in reducing calories. However, most people don’t want to calorie count – they find it time consuming. With intermittent fasting, you don’t calorie count, you instead reduce the time you eat. Some people choose an 8 hour window in their day and only eat food within those times. 12pm – 8pm is very popular, and instead of three meals and snacks, people eat lunch, dinner and a snack. This instantly reduces their calories and weight loss follows as a result.

2. Lift, Lift, Lift

Exercise is the next tip we mentioned, but it’s not all running yourself ragged with cardio. Instead, learn to lift weights. You don’t even need to use dumbbells when you first get started; use your own body weight with a TRX system at home and a carefully laid out plan for exercise. You break down the muscles with lifting and then they repair themselves far stronger. Your body needs energy to do this, so it uses the fat supply to keep the muscles repairing themselves well. Strength training offers you higher lean muscle mass, making you look leaner, too.

3. Get Moving

You don’t have to carve out time to go to the gym, but you need to get your movement up. Get a shiny Fitbit and track your steps, aiming for 10k a day. You don’t even have to go anywhere, walking around the house can do the job! 

4. Hydrate

Often, not drinking enough water can hinder your weight loss. Dropping your water retention is a big key to dropping a few pounds, so try eating fewer salty foods and consuming more magnesium.

5. Up Your Protein

Upping your protein to feel more satiated through the day is important, but it doesn’t mean it has to be all you eat. If you make sure that you have a balanced diet with good levels of protein, you’re going to be successful!

Protein provides the building blocks of our bodies and it is crucial that we eat enough of it every day to stay healthy and strong. There are plenty of different protein sources you can bring into your diet, and all of them will work together to repair tissue, keep your bones strong, and help you grow muscle. 

Using the Clarity Health App you can test what protein sources will work best for you as well as avoid anything you may be intolerant to. 

These are some of the best sources of protein you should add into your diet this week: 

  • Red meat – red meats such as beef are packed with protein to keep your body healthy and strong. However, red meat is also quite fatty; so try to reduce your portions of red meat to 1-2 times per week for a healthy and lean diet. 
  • Chicken – chicken is one of the most versatile foods you can add into your diet. Full of protein and lean fat, it is the ideal choice for every day lunches and hearty evening meals. 
  • Fish – fish is not everyone’s taste, however it provides a huge volume of lean protein as well as omega fatty acids to help digestion. Oily fish such as salmon can be a particularly good choice for you this year 
  • Nuts – for a healthy afternoon snack, a handful of nuts pack a protein punch, but be careful with quantity because nuts are highly calorific! 


Thank you reading!

Health

Losing Weight: The Three Main Mindsets

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Are you keen to start getting in shape and losing weight? Well, you’re not alone. A lot of people look at themselves in the mirror and wonder, how can I get things back the way they should be? You probably weren’t always overweight but time catches up with us all eventually and it could hit you. Even if you were beautifully slim through your thirties, forties, and fifties. 

A lot of people make the mistake of assuming that losing weight is for vanity and that we shouldn’t pressure people to change their natural figure. That’s understandable because this type of movement can cause other issues like fat shaming which isn’t helpful. However, the research is conclusive and it clearly points to one key finding. Losing weight will, in the majority of cases, help you improve your health. So, the question then becomes: how do I do this? There are a few different paths that you can take here and it is worth exploring a few of them. 

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What About If You Go On A Diet?

Good plan, but which diet exactly? There are many and they all have their fair share of experts and health professionals hoping that you’ll turn in that direction. From Atkins to Keto and even liquid diets, it can be difficult to know which way to turn. You might want to opt for an easy diet to follow and if that’s the case, the keto diet could be the right choice for you. You can start by finding the best keto bread and working your way to discovering all the foods that you can and can’t eat. Other diets are more complex like the paleo diet which is based on eating like a caveman. It could pay off but following it will be both difficult and expensive. 

What If You Workout?

Alternatively, you might want to think about planning a fierce exercise routine into your schedule. Yes, research shows that exercise can help you lose weight, but it won’t work as quickly for everyone as other people. It largely depends on your metabolism. Your metabolism is genetic. It determines how fast you can lose weight, put on weight and even build muscle. We’re not equally gifted in this area but there are steps you can take to change your metabolism. One of the simplest options would be to drink a cold glass of water in the morning. Believe it or not, this can be enough to kick start your body. You might also want to consider eating smaller meals more regularly. Just make sure those quantities are under control. 

Can You Cheat?

Let’s clear something up immediately. There’s no cheat for losing weight. That said there are alternatives that while still a lot of work provide additional support. Surgery is an option like having your stomach stapled or using a band to cut off an area of your stomach. Liposuction is more extreme and, make no mistake, these do come with their own negatives to be aware of. So make sure that you research this choice thoroughly before settling on it as the right possibility for you. 

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Health

A Beginner’s Guide to Health in 2020

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Health is important for everyone; every age and gender. Whether it is the amount of exercise we do on a daily or weekly basis, or the food that we eat for breakfast, lunch, and dinner. But, of course, it is easy to fall behind and become a little lazy when it comes to health, so this little guide should help show you how to can get your health kick back this year!

Change your Food Habits

Food is one of the most important parts of maintaining good health. ‘You are what you eat’ is often how the saying goes! A big part of how diet can be changed is the schedule when you eat, and how regularly. Diets are often touted as the way to do this, but by simply cutting out snacks like cookies and others, and only eating main meals in the morning, noon, and evening, can really make a difference. For snacks in between meals, choose something with protein! This simple change can really alter your health and attitude towards food. Food on the go, eating and working, all of these factors can hinder your health in the long run.

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Explore the Great Outdoors!

The indoors can always seem to be a comfy alternative than going outside and braving the outdoors, but the outdoors is there to be explored. Find a map, and pinpoint somewhere new you have no explored, or go somewhere you know it is completely up to you. Going for a walk, exploring the local park, a forest, a hike up a hill, regardless of where the location is going outside and exploring nature in all of its glory is such a simple, and accessible way to better health. Whether is raining, sunny or snowing, don’t delay but make sure you have dressed appropriately for whatever weather you encounter!

Don’t forget your posture

Something often forgotten is posture. In today’s world (working at the desk, the counter, the office), all of this sitting and hunching over computers and keyboards does not do wonders for posture. After all, the skeleton and our bones are the foundations of our body. Without them, we would be a mess. So just like diets and going outside, your posture needs love, too. Simple exercises can be one example of fixing this, however it is always best to see a specialist, like ScripHessco and more; this is the best way to determine the best path of fixing posture going forward.

Do what you feel is best for you

After hearing all the advice above, the best and most tried solution is simply trial and error and finding what works best for yourself. What works for someone may not work the best for someone else, and visa versa. Health is extremely important, and it should always be treated with the most care, so try what is mentioned in this article, and see how it works. Never do anything that you cannot do, as if you push something that isn’t working, this could be hindering your health in the long run.

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Health

Tips On Losing Weight That Don’t Involve Dieting

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If you are are looking to lose weight, you have probably already read all of the advice that is out there about eating healthily. You know that lowering your carbs can help, as can eating from smaller plates. You have probably even read up on different diets. However, losing weight is not just about what you eat. There are other things that need to be considered. With that being said, below, we are going to take a look at some pieces of weight-loss advice that do not involve dieting. 

Try Hypnotherapy

There are a lot of different approaches that you can turn to in order to lose weight, including hypnotherapy. This website is a good resource for more information on this. The idea behind this is that the mind can be influenced so that habits can be changed that lead to overeating. There are a lot of people that have reported that hypnotherapy has helped them to lose weight.

Change The Way You Eat


With this, we are focused on how you eat; not what you eat. For example, slowing down while eating and chewing your food thoroughly can be beneficial. This is because your brain needs enough time to process that you have eaten food. In addition to this, you should use smaller plates, as this will help you to reduce your food intake. Eating without electronic distractions has also proven to be very beneficial. 

Try A Different Exercise Every Month

One of the biggest problems people have when trying to lose weight is struggling for motivation. If this applies to you, one of the ways that you can combat this is by changing up your exercise every month. Try something new. Even if you do not enjoy it, you will lose weight in the process and you don’t need to do that specific exercise or sport again. However, by trying new things, it keeps your weight loss journey exciting. Plus, there are so many different sports and exercise classes available today for people to try.

Control Your Environment

Another way to lose weight is to control the environment around you. This could mean that you choose a restaurant with care when going out for a meal. It can also mean stocking your fridge with lots of healthy snacks and preparing healthy meals throughout the week. 

Add More Steps

Last but not least, adding more steps to your day can make a big difference as well. Invest in a pedometer and gradually add more steps every day until you reach 10,000 steps per day. By having a pedometer, you are going to have a continual reminder and motivator, and so this will help you to keep pushing and achieve a greater number of steps. 

As you can see, there are a lot of different ways that you can lose weight without feeling like you have to follow a specific diet. We hope that the information that has been provided above is useful for you. 

•What has worked for you when trying to lose weight or to simply be healthier?

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Health

Keeping Yourself Healthy When Going Through A Tough Time

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Tough times can often lead to a sense of stress, and this can wreak havoc with your emotional health. However, it’s important to recognize that keeping yourself healthy when going through a tough time is not only something you should focus your mental health towards, but also your physical health. In fact, they inform one another in various ways. For example, caring for your mental health will make you much more likely to exercise, while exercising can help you reduce stress and anxiety, and help you live the rest of the day with optimism.

It’s impossible to separate your physical and mental health efficiently, because you are not separated into two distinct categories yourself. However, keeping yourself healthy when going through a tough time often calls for a worthy approach. Sure, you may be working on your stress and mental struggles by taking forthright action and relying on the support of those closest to you, but are you also maintaining your physical health in the best way you can?

It’s these questions we hope to answer, and we hope to answer them as follows:

Superfoods

Superfoods are extremely worthwhile measures of ensuring your body is able to restore itself, as high levels of nutrition and the replenishment of vitamins and minerals can mean plenty for energizing you, and helping you fight off issues relating to a tired immune system. You may learn how to make v8 juice at home, providing you with that necessary health kick you may be after each day. Eating kale, drinking green tea, nuts and seeds and ginger can be jus tthe start, but a thoroughly worthwhile start at that.

Plenty of Sleep

You need to sleep when under intense stress. It’s your body’s way of being able to refresh and replenish its systems, and without a good snooze you may find yourself unable to comfortably or rationally think your way through a situation as you may have. Sleep requires great sleep habits, and while eight hours is often the recommended maximum, for certain difficult periods of your life even nine to ten hours may be customary to help your body adapt to the expanded sense of exhaustion it may be going through right now.

Getting Out In Nature

There’s a sense of real peace in nature, because to some extent it doesn’t care what your emotions are. That tree you walk past may have been there two hundred years ago, and is still sat there, living, calm, blowing in the wind. There’s a timeless aspect to nature. It was here before you and it will be there after you are gone. This sounds scary upon first analysis, but it’s simply a fact of life. Keeping yourself healthy then, can often mean stress reduction, and a safe natural environment is perhaps the best way to bust stress. You’ll look at things differently after walking in the park for an hour, and you can trust us on that point.


With this advice, we hope you can stay healthy when going through a tough time.

•How do you stay healthy when you’re going through a tough time?

This post was a collaboration.

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