The Best Strategies To Help You Reach Your Fitness Goals

Whether you are just starting out on your personal fitness program or already deep in a fitness routine that works for you, you can always learn a little more about how to get fit and stay that way. Novelty is a big asset in fitness; finding new exercises and tricks can keep you from getting bored. Here are a few ideas for you to consider:

Some older adults will become less mobile because of their loss of balance when walking. Using a walking cane or a walker will help improve balance and lessen the chance from falling. However, studies have shown that using a pole instead of a cane or walker is better for the older adult. A pole will increase the strength of the upper-body and help the cardiovascular system as well as simultaneously improve their balance while walking.

A good tip to help you get fit, is to sign up for a marathon. Participating in a marathon can be a once in a lifetime opportunity and you'll definitely get fit from the training. If you have the discipline to train for a marathon, it can be a great way to get fit.

When you decide to get fit, take up running. Running is possibly the cheapest, most simple, most available fitness exercise in the world. Anyone can do it. While you can buy plenty of specialized gear for intense running programs, all you need to start with is a little research. Determine what sort of running is safe and effective for your current fitness level, and then hit the road!

Exercising with a friend or a group of friends is a great way to keep yourself motivated. Not only is it a lot of fun to work out or play sports with friends, a friendly rivalry will keep you on your toes and at the top of your game. Just make sure that the rivalry doesn't get in the way of your friendship.

There is no need to go to extremes when it comes to exercise. Not only do you risk joint and muscle damage, dehydration and heart problems, by pushing yourself too hard, you'll also reach an anaerobic state, where fat is no longer being metabolized.

Hopefully these tips have given you some fresh fitness ideas to chew on. Looking out for your personal fitness is a process that goes on forever. Far from being a bad thing, this means you can always be a little more fit! Take the ideas from this article that you think will work for you and enjoy your regime more than ever.

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Diet And Exercising For Weight Loss

Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two diabetes, high blood pressure, heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations. But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:

First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level.Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or martial arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

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Getting Slim Fast

The entire world is getting obsessed with weight loss at the moment. So many people have given in to the new 'it' thing. Slim is really in. And it's now different from scenarios a few years back when people want to be extremely thin. These days, people want the fit and lean body.

While a lot are going gaga over it, there are a lot of underlying benefits to it. If you have a fit body it can do a lot to your health. This can help you avoid certain medical problems like heart ailments. Nonetheless, there are also some negative implications. Some of those who want to slim down resort to unsafe methods of weight loss. This can be very dangerous to one's health.

This is why it is really important for you to be careful especially when dealing with your body. You can't put your health at stake. You have to choose the methods that you use in order to lose weight. You also have to be wary of the weight loss products you take.

Here are some of the things you can do to slim down:

Eat right

A lot of experts say that diet is really the key to a better shape. It doesn't mean that it's OK to starve yourself. Diet means eating the right foods. your body should have all the nutrients it needs at the right amount. Other than that, you have to make sure that your eating pattern is regular be it in small frequent servings or three full meals. This can really improve your metabolic rate and can really do a lot in weight loss.

Get moving

Aside from eating right, you also have to be more active when you want to lose weight. You need to burn off the excess fats that you have and the best way to do it is to exercise. Try enrolling in the gym or maybe engaging in a new sport. Doing those things regularly can really help a lot when burning your excess fat. You may also opt to jog around the corner or bike your way through.

Take supplements

It takes a lot of effort for you to lose weight through diet and exercise. if it's dragging you down, you can try using supplements like pure green coffee bean. It helps burn fat at a faster rate. you also lose weight faster.

Nonetheless, you still have to be wary of how you use the pure green coffee beans and where you buy it from as you can never be too sure of your safety.

This article gives tips on how to lose weight. For more details about finess and how to lose weight, please click here.

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Losing Weight Can Change Your Life

osing weight has many benefits other than just those that catch ones eyes. Losing weight can increase a persons energy levels in your every day doings. Losing weight can also reduce your blood pressure which is crucial for a healthy heart. Improving your breathing is also very important because if you can breath better your brain can think better and more clearly. Losing weight can help a person sleep better awake more rested in the morning. Being overweight can ruin your good nights sleep.

When someone loses weight it is life changing. Have you ever known someone who has lost weight? Hey did you lose some weight? You look good. When someone loses weight people notice and right away begin to compliment that person. When someone receives a compliment it automatically brightens their day and raises their self-esteem. A person with a high self-esteem will begin to feel better about themselves and begin to care more about the decisions they make through out the day. Decisions like; should I get the cheeseburger or the chicken sandwich? Making healthier choices when it comes to eating is your choice. When you eat healthier you feel healthier.

Lets face it, losing weight is hard and keeping it off in most cases is even harder. To keep off those pounds you worked so hard to shed takes determination. You must make some real changes to your life and eating habits to make this happen. Bad habits are usually what makes a person overweight so kicking those habits to the curb is a must. Finding good habits to live with is going to be crucial to keeping those pounds off long term. To do this you need to prepare your self mentally and physically. Make changes that you are comfortable with but that are also effective. Having a good diet that is not too drastic is something that you are going to need to work with. Along with a comfortable and effective diet you will need to incorporate a flexible training routine that your body and mind can follow. Pushing your limits on dieting and exercise usually lead to failure in the long run. But being smart and tactical can really pay off in the long run.

There is more to losing weight and being fit than just diet and exercise. In order to be able to sustain a not so favorable diet and exercise routine, one needs motivation. Lack of motivation is one of the biggest reasons why people completely give up on their goals to lose weight. If you cannot mentally carry out your goals it will be practically impossible to do it physically. Being slim and fit may sound nice but lets face it, if you are not slim its hard to think that you will even be as slim as the celebrity on this months issue of so and so magazine. Those magazines can actually bring a persons spirit down. When you don't have someone by your side constantly encouraging you without bringing you down its hard to stay motivated. The mind has so much power and plays such a big roll when it comes to your body.

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How To Drop Weight And Become Healthier Using These 7 Simple Everyday Life Tips

hese days more and more people are getting intellectual instead of physical jobs. Sitting in the office chairs all-day long has become a norm for many of us. Stress, busyness and rush make us forget about regular food and stuff our stomachs with cheeseburgers and sodas, which don’t do anything good for our bodies.

As a result of such crazy life rhythm, we rarely find time for exercises, gyms or balanced nutrition. As a matter of fact, it’s one of the reasons why there are now more that 60% of U.S citizens that have overweight. However, it is possible to change your lifestyle and lose your weight if you are willing to.

These 7 day-to-day life tips provided below will help you to drop your extra pounds, become more energetic and healthier.
1. Drink More Water

Our bodies need a lot of water. Water removes waste from our organisms and carries various nutrients into all our organs and cells. Your body also loses water by using it for various ways. For this reason you have to replace it and drink water more often than you are used to.

Start your day with a glass of water in the morning. Drink a glass of water before any meal. Take a bottle of water with you when you go to work. Your body needs approximately 3-5 liters of water during one day. So don’t hesitate to drink plenty of water wherever and whenever you can.

2. Eat Fruits and Drink Fruit Juices
Eating fruits and juices helps you eliminate toxins from your body. Eating a variety of fruits also helps you get enough fiber, vitamins, and antioxidants. That’s why you should eat fresh fruits and drink natural fruit juices as often as possible.

Fruit juices from stores are often sweetened. If you want to drink juices, make fresh juices yourself. If you think it takes too much of the time, then look for juices with labels that say “100% fruit juice”. These are much healthier for your body as long as they contain much more vitamins.

3. Eat Lots of Vegetables and Vegetable Salads

When it comes to losing extra pounds, vegetables are a great choice. They are natural and contain different vitamins, minerals and tons of other useful chemicals known to provide benefits for your body. Vegetables are low in fat and calories, they help control blood glucose levels, reduce blood cholesterol and reduce the risk of colon and other cancers. All these features also help control your weight effectively.

If you feel that eating vegetables alone isn’t great choice for you, then make some salads. Mixing vegetables together gives you even more different vitamins and health benefits. There are tons of tasty, healthy salad recipes on the internet. You can also use you imagination to make some great salads.

4. Eat Only When You Are Hungry

How many times you’ve been to a party where you saw lots of different and tasty looking meals, which you were offered to try.

Don’t eat, because you are offered to. Eat only when you want to.

Many people also like snacking. In between meals or when have nothing to do. Quit snacking. Most snacks contain a lot of fat and calories. Replace your usual snacks with vegetables or fruits. These are healthy to your body and you’ll never get fatter, only thinner.

5. Carry Healthy Food with You

Many of us work busy office jobs and don’t have time to eat regularly. In this case, bring your own made food with you. Instead of bringing sandwiches with meat, take vegetable salads, carrots, chicken salads. Any low fat food will do. This way, you won’t have to wait for a break to fill your stomach. You’ll be able to have fixed times when eating food.

It’s also important to try to eat about 5 times a day, rather than 3 or 2. Eat in smaller quantities, but more often. This helps you to increase your metabolism.

6. Work Out When You Can

Working out in a gym is not only a great way to grow some muscles, but also to drop a few pounds. Exercising helps you burn your calories instead of storing them in your body as fat. Our bodies were made to be active, so exercising slowly and easily can actually help you get more energy and make you feel much better.

At the end of the week, try to lose all the stress and burn your calories in a gym or having some kind of physical activity at home. If you have time, then try to do easy exercises everyday.

7. Don’t Lie Down or Sit When You Can Move

Many of us like to watch TV lying on a couch or sitting in a comfortable chair. Of course, when you come home after hard working day, you’re tired, and all you can think of, is a couch and a remote in your hand. But such laziness won’t help you lose weight. Contrarily, it will make you grow some more pounds.

So don’t lie or sit, when you can walk and move. Instead of staring at TV, like a goofy, go ahead and work out in your garden for example, clean your garage, fix your car, go to walk in park or beach. Breathe fresh air and move more often. Not only does it help to reduce stress after work, but also ups your mood and makes you more energetic.

In Conclusion

Remember that all these tips will help you to lose weight, but only if you are determined and are ready to devote some of your time. Don’t expect to slim down 4 sizes after eating 5 carrots and drinking orange juice.

Your body, just like many things in this world, needs time. So be patient. And if you will honestly use at least some of these tips, you are going to change your lifestyle, which in the end will lead you to a thinner and healthier body.

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Some Small Foods Could Help You Lose Weight Fast

Are you craving to lose some weight off your body? A number of people are trying to lose some of their excess weight, even though they find it a challenge, given that they do not know what to do in order to help them drop off or shed some pounds. For this reason you will find yourself using some products that are not even useful, but are also harmful to your health. A number of sliming products are now in the market and those that target unsuspecting customers, thus in the process damaging either their health or turning not to be of little or of no help. Plus it is important to note that losing weight too quickly is not very recommended, and can be dangerous. That is why before you employ the use of fad diet or diet pills you need to have reconsidered the better options such as foods that help you lose weight fast. There exists a number of foods are not just helpful to your general health, but will also prove very essential in aiding you to shed of some weight off your body.

Well, not all foods are as significant in aiding a fast weight loss process, but there exist a number of incredible diets or foods that would best help to cut off your weight within a very short time period. Moreover, these foods will safeguard your health by maximizing the amount of nutrients into your body while at the same time propelling the process of losing some weight. Actually, a number of fruits, dairy products, vegetables and grains do stand out not only as nutritional superstars but are also easy on calorie count to help reduce your pounds. these foods include:

1. Blue berries

Blue berries are highly antioxidant and high in fiber content while having less calories thus highly regarded as super foods for weight loss process.

2. Spinach

Spinach is a tender and flavorful leafy vegetable that is not only rich in iron, folic acid and vitamin K. It also contains some antioxidant and vitamin C as well as photochemical lutein that are of great help to the eyes. On the other hand they are high on fiber and less on calories thus aiding in the process of a fast weight loss

3. Yogurt

Yogurt is a super food for weight loss, the geek yogurt has more proteins and less fats while it is essential as it can starve off hunger by keeping your blood sugar levels in a steady position while enabling you to lose weight while feeling healthy.

4. Mushrooms

their meaty taste and texture makes them the best substitute or meat. They are therefore very useful in helping to cut off some of the meat in your diet, they contain less calories, less fats and full in a number of nutrients. This therefore helps in a significant weight loss as they nourish your health at the same time.

5. Avocado

this is extremely versatile fruit that can be used in a number of dishes such as salads, sandwiches and even guacamole. They contain mono unsaturated fats and help to lower the cholesterol levels. They are full of a number of nutrients as well.

6. Cocoa

Cocoa in the chocolate is very essential in helping to cut off some pounds off your body. They contain some phenolic and antioxidants that a number of foods do not have, plus they are having minimal calories to add to your system. Furthermore they are useful to your cognitive, moods and help to protect your nerves from inflammation.

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The Challenge of Losing Weight

1. Start by setting small goals.

Set realistic goals. Program yourself to lose 10 pounds a month or whatever might be a realistic goal that works for you. Setting goals that are too hard to achieve tend to be discouraging as you try to accomplish them.

2. Start an exercise program.

Exercising can be fun. If going to the gym is not attractive to you, there are other options. Many of them! Take dance classes or go jogging or walking with a close friend. Other people find it better to exercise alone. I find that going for a brisk one-hour walk is relaxing and it is a way for me to plan the day in my head. If you enjoy music, walking and listening to the music you enjoy is a great way to escape your daily routine. By the time you are done walking, you feel better, you have energy to face the day and you feel positive and ready to take on your daily tasks.

3. Eat Healthy

In my opinion, this is the hardest to do since eating is such a great thing. If no one had an eating problem then there probably would not be a need for weight loss. It is said that if you teach your body to do something, after 21 days, it will become part of your daily routine and not feel like a burden anymore.

I have found that you can lose weight a lot faster and healthier by having 4-6 small healthy meals a day. Having meals frequently during the day teaches the body to speed up your metabolism, hence burning more calories. Your body tends to work better and not hold on to fat. Just make sure that you are eating the right foods.

Make sure that your fridge is stocked with healthy foods. This will make it a lot easier for you to stay on track and not be distracted by stuff you should not be eating. Why make it harder than it already is?

4. Stay on Task

Keep in mind that this is a lifelong journey. Whether we agree with it or not, staying healthy is something that we should do always. Teaching yourself to consistently eat healthy and to have an exercise routine that works for you, is something that is going to bring you a lot of other positive results. You will be healthier, fit and surely a lot happier.

Good Luck to you!

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Six Ways To Stay Motivated When Losing Weight

It is very important to be motivated throughout your weight loss journey. It is usually not an easy ride, and it calls for a lot of inspiration and support. There are ways to ensure you stay motivated so you will eat healthy and exercise each day. The following tips will help you keep up your momentum so you can reach your goal weight.

1. Make a focus board and hang it in a prominent place. Since you want to concentrate on losing weight and make it a part of your daily routine, a visual can be a very helpful way to stay on track. Create a poster with motivating quotes and photographs. Pictures of your children, your favorite foods, or even the clothing you plan to buy once you have reached your goal weight are all motivating and helpful.

2. Have an accountability buddy. It can be easy to make excuses for eating bad or not working out, but if you have a friend that you must report to, it's not so simple. Find someone who will inspire you to keep working toward weight loss, even on your bad days. This person should be someone you can confide in, and one that will support you no matter what.

3. Try staying away from people who are negative. There will always be one or two people who would rather point out the negative of a situation rather than the good. These people usually ridicule those trying to lose weight, which can definitely break someone's motivation to be healthy. Avoid these people as much as possible so that your spirit is not dampened by their words and actions.

4. Weigh yourself and take measurements. It is not a good idea to become addicted to the numbers, but seeing them every now and then can really refuel your motivation to continue on your journey. Measurements should be taken once a month, and step on the scale no more than once a week for the results to be effective in motivating you to succeed.

5. Set many small goals, and reward yourself as you achieve them. Weight loss should not just have one long-term goal. In order to make it more obtainable, set multiple small goals that will help you reach your desired end result. Make sure they are reachable, especially if you are giving yourself a time limit in which to reach each one.

6. Limit the bad foods in your diet, rather than eliminating them altogether. It can be difficult to stop anything cold turkey, especially your favorite foods. Instead, restrict yourself to 1-2 splurge meals each week. This is much easier to handle than telling yourself you are not allowed to have certain foods ever again.

The above tips will help you keep your weight loss motivation high so that you can succeed with changing your lifestyle. It is important to stay as positive as you can during your journey, so that you will be able to maintain the healthy choices for the rest of your life.

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Best Way To Burn Fat and Eat Healthy

I want to live a healthy life.

As an entrepreneur and business professional, it's imperative that my mind and body are performing at its best.

If I have a heart problem and need constant medical attention, irritable bowl syndrome, headaches and even brain fog, I am performing at less than my greatest potential.

If I'm performing below my full potential, so is my business.

I can't lead my team as I should, my thought processes aren't as sharp as they need to be and my energy is in the dumps.

It's my goal to upgrade myself which translates to upgrading my businesses.

For that reason I have spent years trying various strategies to make it easier for me to eat healthy.

We all tend to get wrapped up in all the minute details and forget to understand the big picture.
It's not when you eat, it's how you eat.

How to eat healthy by thinking less
Eating healthy is easy. The less you think the easier it'll get.

The main idea is to eat whole foods that are unprocessed and grew or lived outdoors. The less man has messed with it, the better it will be.

Focus on this...
When you go to the grocery store focus on the perimeter of the store. This is where the meats, produce, and seafood exist. This is where 95% of your time is spent and where your eating healthy habits will be focused.
Of course you'll have to go down an occasional isle for spices but get in and get out.

You'll be less likely to fall for temptations and marketing tactics. 2 for 1 anyone? 

Focus on the perimeter of the store and you'll eat better and spend less time in the store.

Avoid mindless eating...
After a long day of work you get home and head straight to the pantry.
You grab a bag of chips and the next thing you know the bag is half gone. You eat dinner, sit in front of the T.V. and grab a pint of ice cream.

These simple daily routines are what we call mindless eating. They're habits you've created whether you know it or not. 

You'll have to break these habits to cut the calories you need to begin a healthy lifestyle.

Bags of snacks and pints of ice cream have been designed for you to consume more than a single serving.
Try these small tips to avoid mindless eating.

• Use smaller plates & bowls.
• Don't eat out of the bag. Put a serving on a plate.
• Only snack at the table or standing up.
• Break large snack bags down into single serving pouches.

A guiltless way to eat whatever you want
We are social beings and as a business professional you'll have outings with clients where you'll be tempted to eat bad.
Guess what?

That's fine! Life is about enjoying the company of others, having fun, and feeling great.
You know very well that when you eat healthy, you feel better.
I do too.

And when you feel better you perform better. But don't get caught up on stressing yourself out over what you need to eat.

If you screw up, fine. Just follow the screw up with a few days of eating healthy. Jump back on board.
Top performers get back on track. Have fun, enjoy life and if you screw up fix it.
Best way to burn fat and be healthy
I don't walk around scanning labels at the grocery store or counting calories when I'm eating out.
I take on a simple eating process. It's the best way to burn fat and feel great.

• I don't follow a diet plan. I eat unprocessed foods that have lived outdoors. If man altered it in any way I stay away.
• I never count calories. I base everything on how I feel and how I look. My body tells me when I'm full.
• I want to feel and perform better. I follow strategies to upgrade my mind, body and soul.

The best way to burn fat and feel healthy is by eating whole foods, not counting your calories and avoiding a mainstream diet.
Quite the mindless eating, don't get caught up in the minute details and focus on the bigger picture. This is where a nutrition coach can play a crucial role.
It's your health and your business. You have the option to make or break both.
Are you eating junk? How do you feel? How does it affect you both mentally and physically? 

click below. 

here

and

here 

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Successful Tips To Help You Take Those The Pounds Away!

s weight loss a struggle for you? There is no magic pill for weight loss. There are tips and tricks, though, that can make weight loss a much easier process. With a little knowledge, some patience and hard work, you'll see just how easy successful weight loss can be.

Try to drink anywhere from 64 to 96 ounces of water a day. It might sound like a lot and, of course, you want to spread the consumption of it out over the day. Drinking water does burn calories though and is a great way to speed up your metabolism.

A great way to lose weight is purchasing a few instructional fitness DVDs. When it comes to fitness DVDs, the variety is endless. You can go with dance fitness programs or you can even ones that focus on stretching or balance. You'll also be able to workout from the comfort of your own home.

Brush your teeth after every meal and snack. Brushing your teeth will actually become a subconscious sort of cue at that point. It will signal to your body that it is done eating. It will also remove the taste of food from your mouth and keep you from snacking.

A great tip to help you lose weight is to leave the house and just go for a walk whenever you feel the urge to snack. Sometimes it's just about distracting yourself when you're hungry. Leaving the house and going for a walk is a great distraction from hunger.

Many new diets involve completely eliminating carbohydrates from your diet in order to lose weight. From a nutritional standpoint, this is not the best idea. We all need carbs to function properly, especially athletes. Carbs provide the long term energy needed to compete in sports, so don't cut down on them if you are physically active.

An easy way to restrict your calorie intake is to simply eat more slowly. Stop, chew, and savor your food. Do not finish a meal within five minutes of sitting down with it. If you eat too fast, your brain won't be able to send the "full" signal to your stomach in time. You will end up overeating and most likely gaining weight if you eat too fast.

Weight loss no longer has to be a struggle for you. Losing weight can happen, and you can be very successful at it. If you will follow our helpful tips you will have no trouble losing the extra weight that has been hanging around for a little too long.

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Steps to Take Charge of Your Health

In today's fast paced world, many people are eating unhealthy, not getting enough exercise, and getting too little sleep. Smoking, drinking, environmental pollutants, and chemically altered foods have increased the risk for diseases and conditions, which are now plaguing our society. It is vital to your health, not only physically but spiritually and mentally too, to take a look at your actions and make healthy changes, before its too late. Better health means making the appropriate time to exercise, eat a wide variety of fruits and vegetables, preparing healthy meals, relaxing, having fun and giving yourself down time. Otherwise you can get caught up in your life, which can lead to deterioration in your health.

It is part of our human nature that propels us to be fast paced and a go, go, go society. We are always striving for bigger and better things. However this need to continually evolve has also lead to more disease, less quality more quantity, and cheaper by products. These risk factor splay a role in how healthy we are overall. Risk factors increase the chance of getting a disease. Therefore by minimizing your risks you can better your everyday health. Risk factors included what and how much you eat, how often you exercise, whether you smoke or drink, or do drugs, if you have unprotected sex, take prescription medication, wear your seatbelt and on and on. Lowering your risk factors will reduce the likelihood for potential disease. Therefore it's important to take a look at your lifestyle and see where you are taking risks and eliminate those actions as soon as possible.

Eating healthy is one of the easiest ways to reduce ones risk for potential disease. Replacing high fat, sugar, sodium foods with fruits, vegetables, whole grains, high fiber foods. Replace soda with water, chips with carrot sticks or an apple. Eliminate foods with high saturated fats, trans fats, high cholesterol, and added sugars. Choose foods with potassium, dietary fiber, calcium, vitamin D, and folic acid. Balance your calorie intake to meet your body weight and size. Don't eat oversized portions. Make sure you eat a variety of fruits and vegetables, grains, fat free or low fat dairy, and lean protein.

Next start moving. Exercise is vital to keeping appropriate circulation; blood, oxygen and nutrient flow throughout the body. Regular fitness is needed for proper weight management. For those who have been in active start exercising slowly and build up, increasing a little more as you are able. To increase your ability exercise more often or for longer or increase you efforts. Exercise should include aerobic activity as well as strength training. Aerobic activity should be one 30 minutes a day, 5-6 days a week, where as strength training should be done 2-3 days a week. Aerobic activities increase the heart rate and breathing rate.

Aerobic activities include jogging, jump roping, swimming, and ride a bike, walking, dancing, and raking leaves. Strength training should include weighted and body weight exercises and all major muscle groups.

Limit or quit bad habits completely. Alcohol, cigarettes and drugs are unhealthy vices, which should be limited for a healthy life. Smoking cigarettes increase the potential health risks that one may experience. As soon as you stop smoking, your health will begin to improve. Alcohol should be consumed in moderation, for women no more than 1 drink a day and for men no more than 2 drinks a day. Over consumption of alcohol can damage the live and increase the likelihood for disease. Drugs should be avoided since drugs are a huge risk for disease and ultimately death.

Increase healthy normal daily activities such as sleeping, brushing your teeth, practicing safe sex, and managing stress. Sleep is necessary to keep our mind and body regenerated and functioning properly. Limiting sleep can limit cognitive abilities and increase the risk for both mental and physical disease. Eight to nine hours of sleep each night is sufficient to keep on e healthy. Brush your teeth at least twice a day with fluoride toothpaste. This limits the bacteria in the mouth, which can lead to dental diseases. Flossing should be done daily to remove leftover food particles from in between teeth and gums. Mouthwash isn't a necessity for dental hygiene however it can be used in your routine to keep your mouth feeling fresh and clean.

Having unprotected sex can lead to a permanent sexually transmitted disease. For those who don't plan on waiting until marriage to have sex, birth control and contraceptives should always be used. Avoid having multiple partners and get checked every six months.

Stress is an unavoidable occurrence in almost everyone's life. Coping with stress in healthy ways is important to keeping mental and physical wellness. Take time out of your day to distress and relax. Choose activities that make you happy such as exercising, art, and gardening, anything that will relax you and keep your mind off your stress.

Modify the areas of your life that are keeping you from being healthy. Even if all aspects of your life need to be worked on every change you make will improve your health. All three aspects of health, physical, mental and spiritual need appropriate and adequate changes to better your health. By finding the unhealthy habits you can begin to take charge of your everyday health.

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Healthy Habits to Lose Weight

Anyone who has tried to lose weight, knows it is not easy. It takes motivation, will power, self control, and determination. Not to mention it takes change. To successfully drop the weight you need to change your lifestyle habits. You cannot continue to eat the same way or do the same things because that won't change anything. If you really want to lose weight you need to impose healthy habits not only with eating but with exercising too.

Produce
Many diets eliminate or focus on one or two food groups, constrict calorie intake or minimize the amount of food you consume. Unfortunately even if you do lose weight with these diets most people put the weight back on once off their diet. Doctors, nutritionists and health professionals alike all tout the importance of eating your recommended daily servings of fruits and vegetables. Instead of dieting boost your intake of fruits and vegetables while cutting out highly processed foods. Replace cheap processed foods with fruits and vegetables. Fruits and vegetables are low calorie, high in fiber, and full of essential nutrients like vitamins, minerals and antioxidants. By eating 5-7 servings of fruits and vegetables a day you are more likely to lose weight and keep it off.

Get Active
Sitting on your couch isn't going to get the weight off. Physical exercise has to be part of your daily life. This doesn't only mean going to the gym or working out. Most daily activities such as cleaning, taking the stairs, gardening, walking the dog, help to burn calories. They may not be labor intensive but it all adds up to help drop the pounds.

Home Cooking
In today's fast paced world it's easy to order your meals rather than take the time to prepare a home cooked meal. But restaurants use butter and oils which can pack on the pounds. Plus fast food equals high fat, highly processed foods which are high in calories. When you prepare a meal at home you know the ingredients and you can control what goes into your food. Plus you are able to control your portions. If you don't think you have enough time to cook, prep your food ahead of time. Cut all your vegetables ahead of time, so it's easy to just put your ingredients together. You can also premake meals and freeze them. Then defrost and reheat.
Portion Control
Portion size is important when trying to lose weight. Just because a food is healthy or has healthy ingredients doesn't mean you need to eat it in mass quantities. For example nuts are a great source of healthy fats but you should only have a handful in one sitting not the entire container. Remember your portion control for each food group.

Track Your Food
People who keep a food journal of everything they eat and their calorie intake are more likely to lose weight and keep it off. This is because food tracking keeps you accountable for everything you put in your mouth. The helps you stay on track and on target. Plus if you are gadgetier there are plenty of downloadable applications for your phone or iPad instead of pen and paper.

Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. 

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