Dieting is not fun for anyone. From calorie counting to strenuous exercise and always feeling hungry, being on a diet can be downright excruciating. Rather than jumping on the next fad diet and depriving yourself day after day, try incorporating a few small changes that can help you lose weight and eliminate that annoying belly fat without the hassle of a strict diet plan. By making these five small changes in your everyday life, you will begin to see immediate results on the scale and in your waistline.
Drinks Lots of Water
Not only is water good for your health and skin, but it is the number one secret to losing a few extra pounds. By making sure that water is a part of your everyday lifestyle, you will feel fuller and be less likely to stuff your mouth with snacks throughout the day. When you wake up, go ahead and drink a cup of water to start your day. This will immediately get you on the right path. Then, make sure that you drink a glass of water (at least 8 ounces) before and after each meal. This will help with the digestion of the food and make you feel fuller for longer.
Cut Out Empty Calories
Think through your everyday eating habits. Do you ever add hot sauce, ketchup, or other condiments to your food? Do you drink juices or soda? What about an after work drink at happy hour? These are all examples of empty calories. They do not fill you up, yet they definitely make a difference on the scale. By eliminating these foods and drinks from your diet, you will instantly lose weight, without feeling hungry.
Get Eight Hours of Sleep
While this may not seem like the most obvious way to lose weight, studies show that when you do not get enough sleep, you are more likely to binge eat and snack throughout the day. By getting your full eight hours of sleep, you are less stressed and more inclined to think through what you put in your mouth. So, while exercise can definitely help you blast your belly, make a conscious effort to get your eight hours of rest instead of waking up at dawn to hit the gym.
Incorporate Coffee Into Your Diet
Coffee beans are actually an outstanding way to boost your metabolism and easily shed a few pounds. Try kicking off each morning with a cup of joe to get your metabolism off to a good start. You can also garner the benefits of coffee beans by taking green coffee bean extract supplements. Green coffee beans are the raw, unroasted beans that eventually become coffee. The Chlorogenic Acid inside the coffee extract is able to block fat and aid in the absorption of carbohydrates while regulating blood sugar. Try adding this supplement into your everyday routine to see increased results within days.
The elderly citizens happen to be at a very delicate period of life from a health perspective. This is because the body organs work at a considerably slower level as compared with the younger individuals. Simple every day activities can be very important in helping you keep fit even in your old age. This is especially important if you have been diagnosed with health conditions that can be handled with basic exercise activities. Some of the daily activities that you could commit yourself include:
According to the American Medical Association, gardening has been listed as one of the most essential activities for the elderly individuals. Gardening not only helps you keep busy but gardening also helps elderly keeps fit. This is achieved through the movements that are undertaken throughout the process. The process in this case should be conducted on simple environments and most preferably around the home.
General house cleaning
It is advisable to have a day of the week dedicated purely for regular house cleaning. This is important for your health in two important ways. On the one hand, regular house cleaning clears the house of dust particles and other disease causing agents such as the presence of molds. On the second hand, the movement that is involved in the process of cleaning is integral in helping you keep fit.
It is worth noting that the cleaning should be done after consultation with your personal doctor and preferably in the presence of another individual. Further to this, ensure that you do not strain yourself as this can lead to massive complications. This can be done alongside the garden maintenance as it will greatly reduce the chances of dust particles getting in to the house.
You do not really require any handyman service. When the supplies run out in the house, you should make a habit of going shopping for the groceries and other necessities from the local store. The walking that you will participate in ensures that you keep fit and maintain a healthy lifestyle. Further to this, you are required to do the shopping when walking as opposed to driving to the store. This will help you burn excessive calories in the body that might lead to health issues if left unchecked.
This exercise will be complemented by taking foods that are healthy in nature and those that stimulate the body metabolism process.
Walking around the house
While this might seem as an innocent activity, it has been proven to be very important in helping you keep a healthy lifestyle. You should take regular walks around the house. The services that could be done by a house cleaner can also be done during this walks. This is very important especially in ensuring that you have a healthy body metabolism for normal functioning of the most important body organs.
Regular talking in the house
According to research that was conducted recently, the mood of a person is extremely important in how their natural health plays out. Within the home, make the habit of keeping happy and having a positive thinking by engaging in normal talk. The discussion could be as varied as talking about the weather, the political arena or the fashion trends. However, in all the aspects, it is important that you do not strain yourself. Carry the exercises within your limits.
When you hear the word, ‘cholesterol’, you automatically think of it as a bad thing. However, cholesterol is actually a necessary fat that our bodies need for the proper function of cells. The problem lies in the fact that our bodies naturally produce all the cholesterol we naturally need. Since our bodies don’t need cholesterol from other sources, adding the steroid lipid can actually increase our chances of heart disease and other diseases.
It is difficult to follow a diet that is completely free of added cholesterol, but there are ways to help lower your cholesterol levels to healthy levels. Adding the following foods to at least one meal per day, and getting plenty of exercise can help you to keep your heart healthy, your cholesterol low, and help prolong your life.
Here are 5 foods that are not only delicious, but are heart healthy as well:
Good and fats don’t seem like they would be words that belong together, but there are good fats out there. Both Polyunsaturated and monounsaturated fats such as olive oil, canola oil and avocados can actually help lessen your bad cholesterol. Try replacing your vegetable oil and butter with small amounts of olive oil instead. Pesto and salad dressings can be made with olive oil and used sparingly in sauces or on vegetables.
Beans, Lentils and Other Legumes
By adding at least one serving per day of lentils, peas or beans, you can reduce your bad cholesterol and lower your risk of heart disease. Chickpeas are great roasted and sprinkled with a little chili powder. Or make a large pot of pinto beans or a chickpea and lentil curry. They will make both your heart and mouth happy.
Oat bran in particular is quite effective in lowering bad cholesterol. Adding bran to things like breads, cereals, and yes, even muffins, can help you to stay proactive about your heart health.
If you love garlic, you are in luck. Studies have shown that consuming ½ clove of garlic or less per day can help significantly lower cholesterol levels. And since tomatoes are also known for lowering LDL levels, you don’t have to feel guilty about piling that red sauce on your favorite whole wheat pasta or spaghetti squash.
Adding flax seed to your cereal, baked goods, and even casseroles is so effective at lowering your LDL levels that studies have shown that it can reduce cholesterol almost 15%.
As you can see, there are plenty of delicious ways to add heart healthy fats to your diet. Just be sure to avoid the bad fats as much as possible and you’re heart will thank you!
Fats are foods that provide us with calories and they are always equated with calories due to their high calorie yielding capability per gram in compare to other major nutrients, i.e. carbohydrates and proteins. Fats are high energy foods and provide us as much as 9 kcal (kilocalorie) of energy per gram, which is much higher than proteins (4 kcal) and carbohydrates (4 kcal). Due to high calorie yielding capability our body uses fats as energy storehouse (stored as fats in adipose tissues), to be used during lean period. This is how our human body evolved during time of evolution to overcome short lean periods.
The functions of fats can be summarized as:
- Fats supply high calorie and spare the proteins for being used as source of energy.
- Fats act as a vehicle for fat soluble vitamins (vitamin A, D, E & K).
- Fats in the body support important viscera like heart, kidney, intestine etc. and fats beneath the skin (subcutaneous fat) provide insulation against cold.
- Essential fatty acids (EFA) are required for our body growth, for structural integrity of cell membrane and to reduce platelet adhesion (important in preventing heart attacks). Essential fatty acids also reduce cholesterol and low density lipoproteins (LDL). Read more…
Fats or lipids are solid at 20 degree Centigrade and fats are called “oils” if they are liquid at that temperature (20 degree centigrade). Fats and oils are very high source of energy and yield 9 kcal of energy per gram (compare to other two major sources of energy, carbohydrates and proteins which both yield about 4 kcal of energy per gram). Fats can be classified as (a) simple lipids like triglycerides, (b) compound lipids like phospholipids and (c) derived lipids like cholesterol.
Our body can synthesize cholesterol and triglycerides endogenously (within our body). Almost all of our body fat (about 99%) is stored in adipose tissue in the form of triglyceride. One kilogram of adipose tissue is equivalent to about 7700 kcal. So for loosing weight one has to burn 7700 kcal of energy just to loose 1 kg of body weight and loosing weight become extremely difficult. Adipose tissue constitute about 10-15 percent of body weight in normal subjects.
Fats on hydrolysis convert to fatty acids and glycerol. There are two types of fatty acids, saturated fatty acids and unsaturated fatty acids. Examples of saturated fatty acids are palmitic acid, stearic acid, lauric acid etc. Unsaturated fatty acids are further subdivided into mono unsaturated fatty acids (e.g. oleic acid) and poly unsaturated fatty acids (e.g. linoleic acid, linolenic acid, arachidonic acid etc.). Read more…