DID YOU KNOW
- Over weight people are more likely to have hypertension, arthritis, stroke, high blood cholesterol levels, diabetes and some kinds of cancer.
- The slower the metabolic rate, the greater the weight gains. By eating 6 small healthy meals a day, your metabolism can be sped up so that your body will burn fat even while sleeping!
- If your thyroid is under active, you can gain weight.
- The cravings you get can be managed and controlled.
- Your muscles are responsible for over 25% of your calorie use, burning calories even while at rest. Your muscles require more calories to maintain than any other part of your body!
- No equipment are needed to shape up your body. All you need is a little determination, motivation & imagination.
Item # 1:
According to the American Heart Association (AHA), overweight people are especially prone to developing cardiovascular diseases. Hypertension, arthritis, stroke and high blood cholesterol levels are usually dependent on blood pressure fluctuations. Diabetes is a result of excessive levels of glucose in the blood. In type 2 diabetes, the pancreas produces sufficient insulin to convert glucose in the blood into energy and carry it into the body cells where used. In overweight people, the large amount of fat cells that they have in their bodies resist the action of insulin. The result is excessive levels of glucose in the blood.
Item # 2:
Breakfast is essential. Your body has been deprived of food throughout the night, therefore your metabolism has slowed. If the cells do not receive sufficient nutrients they will begin to function less efficiently on smaller amounts, and they will actually store more fat to use during these times of nutritional deprivation. Eat six small meals a day to keep your body's fuel supply consistent and keep your metabolism revved up.
Consistency is important because your body metabolism adapts to your current weight. If you have been dieting or skipping meals your body's metabolism slows down to compensate for the lack of nutrients. When lean people overeat their metabolism speeds up and when obese people diet their metabolism slows down. The key is a balance of exercise and diet.
Eat fewer high-fat foods and less total calories. Choosing healthy foods, such as lean protein and vegetables, can actually increase your metabolism as well. Increase dietary fiber and limit sugary foods, alcohol, caffeine and don't smoke. The best foods to increase your metabolism and help you lose weight are fish, dark green leafy vegetables, tomatoes, blueberries and other fruits, whole grains, and at least 8 glasses of water a day.
Item # 3:A common cause of sudden
uncontrollable weight gain can be attributed to Hypothyroidism, or an under-active thyroid gland. Hypothyroidism occurs when your thyroid gland doesn't make enough thyroid hormones. This slows down your body's metabolism, leading to symptoms such as tiredness and putting on weight.
Hypothyroidism is more common in older people.
Women are more likely to be affected than men.
Autoimmune hypothyroidism is more likely if you have another autoimmune disorder such as type 1 diabetes
mellitus,
vitiligo and Addison's disease.
Some medicines can affect the normal functioning of the thyroid gland.
If you haven't had yours checked, maybe it's time you did!
Item # 4One of the challenges of losing weight is dealing with food cravings. Let's face it, we crave certain foods from time to time. And usually the foods we crave are the ones that pack on the pounds. Don't fret. Here are a few tips to help you control cravings and keep the weight off.
- AVOID trigger foods. We crave what we eat. So if you're accustomed to eating cookies, doughnuts, cakes, etc. that's what your body will crave. Eat these foods less and replace them with alternatives like fruit.
- DRINK water, eat nuts. Drink two glasses of water. Then eat an ounce of nuts (walnuts, almonds or peanuts). The combination of water and nuts gets rid of cravings and curbs your appetite.
- ELIMINATE stress. Stress makes many of us want to eat. It's a definite trigger. So indulge yourself in activities that relax your mind and body such as music, meditation, aromatherapy, etc.
- SHIFT your attention. Stop focusing on the food you crave. Find something to do until the craving passes. Talk to friend, exercise, run errands, etc. Cravings generally last for about 10 minutes.
Item # 5
The best way to jump-start your metabolism is to exercise. Exercise will reduce body fat and increase lean muscle mass. By increasing lean muscle mass, metabolism will increase and aid in the weight-loss process. Muscle tissue uses more calories than fat tissue because it has a higher metabolic rate. Aerobic exercise, like walking, swimming or cycling, has the added bonus of speeding up your metabolism for 4 to 8 hours after you stop exercising. Additional calories will be burned off long after you stop exercising.
Weight lifting, resistance or strength training, does not speed up your metabolism, but it does burn fat and increase your lean muscle mass which increases your resting metabolic rate. A combination of aerobic exercise and resistance training is best for optimal fat burning and metabolism boosting. Exercise in the morning and you will reap the benefits of a faster metabolism throughout the day, or exercise in short 10 or 15-minute bursts every couple of hours to keep your metabolism pumping. Exercise any time you can fit it into your day and you will burn that fat away. By exercising just a little more than usual you can speed up your metabolism and use up stored fat in the process.
Item # 6
Let's face it, we're going through a recession. Money is tighter than ever, we're all on a strict budget, and we're all looking at our expenses to see what we can cut out to make our budget last a little longer. Joining a new gym or purchasing home exercise equipment probably aren't in the cards for the near future. However, beliefs that gyms or exercise equipment are needed to become active or fit are a common misunderstanding of what you NEED to work out. All you really need...is YOU! Walking/jogging/running around the block, jumping jacks, sit-ups, push-ups, lunges, squats, and (yes, I'm going to say it) even BURPIES are all very effective cardio-vascular, aerobic and high intensity activities that only require your body to perform.
If you're looking for strength or weight training, you don't need to go out & buy weights. Save a couple of milk gallons & fill them up with water or sand. If you're not quite ready for milk gallons, use a large canned good or a personal water bottle. They're not pretty, shiny, or expensive, but they'll get the job done just the same!
Until Tomorrow!
Keep healthy, keep safe and keep going!
Have an awesome day!
♥Fit~NOW~Girl♥
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