4 Easy Steps for Weight Loss Exercise

4 Easy Steps for Weight Loss Exercise

Many of us live our lives like fenced in animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room sofa and back to the bed.

It wasn't always this way. Not long ago in the United States of America, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.

Today, our daily responsibilities of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.

As a matter of fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.

However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.

Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do day-after-day to be sure that you get the exercise you need.

1. Get Quality Sleep.

Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel exhausted during the day, you are less likely to get much physical activity during the day.

Additionally, there is evidence that people who are tired tend to eat more, using food as a substitute for the rest they need. Every one is different, but try for that all-illusive eight hours a night

2. Walk the Walk.

It is probably the easiest exercise program of all. As a matter of fact, it may be all you ever have to do, according to the professional advice of some health experts.

Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while. This total of time does not even have to be all at once. Gradually add it to your normal routine. Park your car further from the door at work or shopping and you can add a lot. Five minutes taking the stairs instead of the elevator could be equal to 10 minutes walking

3. Walk the Treadmill.

When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.

Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk. There is also nothing wrong with walking or jogging in place- thereby eliminating the "buying equipment" excuse

4. Seize the Time.

Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule. A little bit can go a long way, and when you start with a little, it is very easy to add more time

Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.

7 smart moves to increase metabolism

The Natural formula for Diet and Health: Increase metabolic rate, lose weight…

7 smart moves to increase metabolism.

There are no forms of dieting that will stop you from gaining weight, if that's all you concentrate on. Most are only fads and instead of giving you the results you once anticipated and worked for, they leave you frustrated and well, sometimes hopeless. Well, worry no more. Just think of your body as a wood-burning stove and your metabolism is the fire. All you need to do is increase the efficiency and you can build a hotter fire that keeps burning and burning the fuel, your food intake. With that in mind, here are 7 effective guidelines towards a healthier, sexier you. Concentrate on these tips and you will naturally lose weight and improve your health

1) Sleep well, live well. According to studies, people who just have 4 hours of sleep at night have slower metabolism than those who have 8-hours of sleep. Furthermore, those getting less sleep resort to overeating since they may have to resort to sugary snacks or drinks for energy and also feel as though eating would cover up the lack of sleep. You must have enough sleep for you to feel revived after every “wake up”. Then, start with a good breakfast

2) Sweat out a little in the evenings. There is recent research that tells us that our metabolism tends to slow down during late in the afternoon or at the end of the day. So, in order for you to burn more calories, it is smart to do some evening walks and other exercises that would allow you to sweat it out and burn more calories.

3) Do not be a slow drag- move more. As you move more, you burn more calories. Instead of taking a ride to a near place, walking is a better choice. Park your car further from the door at work or shopping and take the stairs instead of the elevator. You must gradually make minor lifestyle changes. These are just so minor so you will not have a hard time. It is as the fact that these may be easy for you will not need hard work. This could be done in a way like gardening instead of watching TV

4) Eat more proteins. Diet studies show that protein intake stabilizes the amount of insulin in the bloodstream. It is highly-beneficial for you. A protein-based snack in mid-morning and mid-afternoon can keep the metabolism fire burning strong

5) Skipping meals is skipping life. A drastic change for your body is not good. Never dwell on the idea that missing a meal would make your waistline look well-carved. Always bear in mind comes from deep within. You will never conceal the fact someday that you are living an unhealthy life. Whenever you do a sudden stop in eating, your body would react to it in such a way that it will slow down its metabolic rate.

6) Sweat out a bit for some exercise. Not all exercise directly results to in better metabolism because not all of its forms are really applicable (exercise that helps you build lean muscle mass always does though) but ALL exercise leads to a better sleeping habit. And, sleeping increases metabolism.

7) Grow lean muscles.The smallest increase of strength through any variety of weight-training can yield dramatic results having more amount of these lean muscles means an increased metabolism. A few push-ups and squats daily are of big help. Just bear in mind that it is not all about working out but considering the metabolism of your body, start with the large muscle groups and work from there.

These are the seven smart moves toward your objectives and your overall Natural Diet and Health program. Never let go of the hope that you will have a healthier, sexier, longer and better life and you will accomplish your goals!

Superfoods for your Brain

Superfoods for your Brain

We’ve all had days when we didn’t feel like we were ‘on our game.’ And as we age, both our bodies and our brains grow old as well. By making smart food choices though, we can preserve our precious gray matter longer and improve brain function. Here are some brainy choices for keeping our noggins in tip-top shape.

Blueberries have been shown to shield the brain from stress, dementia, and Alzheimer’s disease. Research has also shown that diets rich in blueberries significantly improved both the learning capacity and motor skills.

Avocados, though considered a ‘fatty fruit,’ contribute to healthy blood flow and decreased blood pressure, lessening the chances of developing hypertension, which can lead to a stroke.

Deep-water fish, such as salmon is a wise, freshwater fish choice. It’s abundant in omega-3 essential fatty acids, which are essential for healthy brain function.

Nuts and seeds are good sources of vitamin E, an important vitamin needed by your brain to stave off declining cognitive functions. Cashews, peanuts, walnuts, sunflower and sesame seeds and almonds are all great choices.

Whole-grain breads, brown rice, and oatmeal also contribute to a healthy brain by reducing the risk for cardiac disease. By promoting a healthy heart and improved blood flow, the brain is sure to thrive via excellent oxygen and nutrient delivery through the bloodstream. Complex carbohydrates also supply the brain with a steady stream of glucose that enhances brain function. It's important to avoid simple carbohydrates often found in junk food because the glucose gives the brain a short-lived sugar high, often followed by a crash that makes you feel hungry and tired.

Freshly brewed tea also has potent antioxidants, especially the class known as catechines, which also promotes healthy blood flow. Since black teas do contain caffeine it’s important to use it sensibly.

Dark chocolate has powerful antioxidant properties, contains several natural stimulants, which enhance focus and concentration, and encourages the production of endorphins, which helps improve mood. Again, moderation is the key.

Heal Your Headaches Naturally

Heal Your Headaches Naturally