Healthy lifestyle mantra

11/08/2021

Loose weight now ask me how

02/08/2020

Why Be Active

Regular physical activity has many benefits. It is a potent stress buster, it can help keep weight off and it lowers your risk of developing major chronic diseases. Additional benefits include increased energy, stronger bones and muscles, improved sleep, improved body shape, a boost to mental wellbeing and a change in your outlook on life.

1 Renew your commitment to a healthy lifestyle. Think about increasing the types of activities that work for your lifestyle and that can easily be built into your day. Make it a point to read up on fitness news and information, such as this article about exercise. Put your fitness plan into action today!

2 Aerobic exercise is important for the cardiovascular system. It’s defined by repetitive motion such as running, swimming or cycling. It can also tone muscles. Incorporating a little of both aerobic and resistance training is best for your daily routine.

3 Set small, specific goals you can stick to (like losing 5 percent of body weight or exercising three times a week, etc.) Drink green tea (which helps promote weight loss). Snack on fresh fruits and vegetables during your day.

4 Resistance exercise is important for healthy muscles and bones. It also builds strength. It’s defined by activities with short bursts of energy, such as weight lifting, playing sports and even pushing a lawn mower. Ideally, you need both resistance exercise and aerobic exercise to keep your body operating at its peak.

5 Simple ways work for getting fit – you don’t need to join a gym. If you become more active in your everyday life – such as parking your car further and walking more, taking the stairs instead of the elevator, or even walking to a co-worker’s desk instead of emailing them – you’ll get fit faster.

6 Your metabolism doesn’t slow with age. It’s just that as people get older they do less strength-training and can lose lean muscle mass. The more lean muscle tissue you have, the higher your metabolism – and the faster you’ll lose weight. Keep your exercise and activity levels up each year, and you’ll simultaneously maintain your muscle tone, keep your metabolism up and maximize healthy weight loss.

7 At least 30 minutes of moderate-intensity activity, at least five times each week, will keep you physically active. You can split each half hour into three 10-minute sessions. If 30 minutes are out of reach right now, start with what you can do and gradually build up.

8 Keep hydrated by consuming at least two liters of water each day. It is even more important to drink water before, during and after exercise. Even low-intensity exercise requires you to be well-hydrated.

9 Rest between workouts and allow your body time to recover.

02/08/2020

Eating right for a good night’s sleep should be one of the easiest and most natural things to do. But busy lives and hectic schedules make us less apt to eat properly, and bad food habits can prevent us from developing good sleep hygiene.
When we’re busy, we tend to eat less than we should during the day, and then much more than necessary in the evening, which is exactly the opposite of what we should be doing..

Low-fat, high carbohydrate meals are digested more quickly, and stimulate the production of different brain chemicals – ones that help aid relaxation and facilitate sleep. So it’s best to opt for a high protein breakfast and lunch to keep you alert and clear-headed all day, and save the carbohydrates for dinner.

If you’re like most people, caffeine is a stimulant, so a cup of java before you hit the sack is probably unwise. Both caffeine and alcohol can disrupt normal sleep patterns; you might be able to fall asleep, but not for long. This makes it hard to reach the deepest – and most restful – stage of sleep, so that even with a full eight hours, you still feel sluggish in the morning. Chances are you’ll also be roused from sleep by a full bladder, since both caffeine and alcohol act as diuretics.

Whether to snack or not before you go to bed depends on your usual patterns. If your evening meal is small and light (and early), then a light snack is fine if you feel it helps you sleep and you can afford the calories. Calcium-rich foods like milk and yogurt are good choices, since calcium helps muscles to relax.

Have a lighter dinner, focused on salad, vegetables, fruits, whole grains and beans. A bowl of lentil soup with a salad and some fruit for dessert
If you know that caffeine keeps you awake, avoid caffeine-containing beverages for 6-8 hours before going to bed • Keep your alcohol intake moderate to avoid sleep disruption
Drink most of your fluids during the day, and cut back after dinner. If you need to take medications at bedtime, use only a small amount of water
If you like to have a bedtime snack, include foods that are high in calcium to induce muscle relaxation. A cup of warm milk is an age-old remedy for sleeplessness, and for good reason.

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