by admin | Jan 22, 2018 | Health Awareness
Whether you are still on your weight loss journey or have successfully reached your healthy weight, it is important to know what you can do to maintain the healthy weight. Below are helpful tips from those who have successfully lost weight and maintained their goal weight.
Watch Your Diet
Follow a healthy eating plan and keep up the positive eating habits. Studies have shown that those who lost weight and maintained for almost a year continued to eat a diet that was low in calories compared to their diet prior to losing weight. When you feel yourself falling off course, try incorporating the same tools and habits you were having success with. For example, your food journal will not only help you regain focus but going back to meals you ate when losing weight may help. Life can never be planned so expect some setbacks but don’t get discouraged.
Keep the eating patterns well maintained and consistent, plan ahead for vacations, special occasions and even weekends. If you have a plan then it is more possible for you to have healthy foods included in case your routine changes.
Don’t Skip Breakfast
Those who have lost weight found breakfast was key. Jump start your metabolism for the day, avoid becoming too hungry or overeating later in the day.
Stay Active
Make sure to stay physically active. People who have maintained their weight mostly engage in about 60-90 minutes of physical activity on a regular basis while also keeping an eye on the calorie intake. Can’t commit to an hour of physical activity at one time? Adjust your activities to 20-30 minutes of exercise a couple times a day. Cardio is more effective when done in 30+ min increments.
Monitor the Weight
Check your weight regularly. It is a good idea to keep track of your weight loss so you can plan ahead accordingly and make the necessary adjustments in your activity and diet. This is helpful to keep your motivation and know if there is a setback, you will be able to take back control be able to get back on track successfully.
Get Support from Others
It is helpful for family and friends to continue to support you. Having a friend or a partner who is also trying to lose weight can help you stay motivated and actively focused.
by admin | Jan 19, 2018 | Health Awareness
When considering your eating habits, you may be able to determine what challenges you may be experiencing in losing weight with your daily diet. Most of these habits are developed early in the childhood but it is still never too late to make the changes needed to reach a healthy weight.
Making rapid and big changes to your eating habits may help in the short term to lose some weight, but it is not the most healthy or realistic long-term. To improve and change your eating habits for longer success and healthier management will need a thoughtful approach. This includes reflection of your current eating habits and replacing them with healthier choices and ways to keep maintaining those changes.
The process to improve your eating habits depends on three things: Reflect, Replace and Reinforce.
Reflect:
Initially and continuing into your healthier lifestyle, you will want to make a daily food journal of each day’s eating habits and water consumption as well as the times you are eating. This will help you study your habits closely. Use this diary as a guide to see where, what, and when you can make healthier choices. It is also good to note down how you were feeling when you decided to eat a specific something even when you weren’t hungry. Were you tired and stressed out?
By keeping a record of your eating habits, this helps you to take more control to overcome them. Some common habits that lead to weight gain are:
- Eating quickly
- Eating when not hungry
- Always finishing the plate
- Eating desserts
- Skipping meals
Common triggers to eating when not hungry are:
- Watching television while sitting at home
- Seeing your favorite snacks in the cabinet
- During a stressful situation or meeting
- Passing by your favorite drive-through in the morning
- Somebody offering a dish they made for you
- Feeling tired of bored and thinking food might help you feel better
Start looking at the unhealthy habits you have highlighted so far, observe the triggers that push you to develop such habits, and select some that you’d like to improve on first. Be proud of yourself for making even the smallest changes. You might also notice you have some good eating habits, encourage yourself and recognize the good ones and keep going.
Replace:
Next is incorporating new healthy changes. Things you can ask yourself for example are, “What can I do to avoid this habit or situation?” or “What can I do as a healthier option?”. Perhaps removing unhealthy snacks from your cabinets or staying busy to be distracted from eating when bored.
Below are some healthy eating habits that you can include in your routine:
- Eat slowly instead of eating quickly
- Eat only when hungry and stop when full
- Plan the meals ahead of time to make sure you have a balanced healthy meal
- If you find yourself tempted to eat when bored or stressed out, try distracting yourself by going out for a walk or call up a friend
Reinforce:
Keep your food journal as a daily reminder to stay focused. If you find yourself having that unhealthy choice, reflect on how to avoid that choice next time and reinforce for next time. Changes take effort and you will have moments that you may run off course, but don’t let it discourage you. Habits are hard to break and for new ones to develop, so be patient with yourself as you transition into your new daily regimen and be proud of the success that you have!
by admin | Jan 18, 2018 | Health Awareness
Physical activity is essential for a healthy body. Whether you are trying to reach a healthy weight or keep your current weight maintained it is even more important to indulge in regular physical activity.
Physical activity helps to burn the calories that are used by your body to create energy. By adding in physical activity to your daily routine and reducing the intake of the daily calories, this will help in achieving weight loss.
In addition to achieving weight loss, physical activity also lowers the risks of diabetes and cardiovascular disease.
Some benefits of physical activity include:
- Reduce high blood pressure
- Maintain weight
- Lower risk of diabetes, heart attack, cancer and stroke
- Reduce the risks of osteoporosis and arthritis
- Reduce anxiety and depression
How much physical activity is needed?
The need for physical activity varies from person to person, below are some guidelines that can help:
If your goal is to maintain weight, regular physical activity can help. Start gradually and work up to around 150 minutes a week of moderate aerobic activity, out of which 75 minutes of high-intensity aerobic exercise should be included.
If you want to reach a healthy weight goal, not only will changes in diet be needed, but also incorporating a higher amount of physical exercise. It is important to consult with your physician before beginning any weight loss plan for your health and safety.
To incorporate physical activity in general, aim to do at least 30 min of moderate intensity physical activity on 5 of the 7 days a week. Adding in two sessions of muscle-strengthening activities per week is also helpful. Building muscle strength will help with weight loss.
What is moderate and vigorous physical activity?
If while exercising, your breathing and heart rate is faster than normal but you can carry a conversation properly then it is moderate physical activity. Some examples are:
- Playing with children
- Walking briskly for 15 minutes
- Biking at a casual speed
- Light yard work
If you are experiencing a very rapid breathing along with high heart rate that it is not possible to have a conversation then it is vigorous intensity physical activity. Some examples are:
- Jumping rope
- Swimming
- Jogging
- Running
- Competitive sports like basketball, football etc.
by admin | Jan 17, 2018 | Health Awareness
To lose weight, it is essential that there is not only proper commitment but an effective plan as well. Below is a helpful guide to get you started. Why wait, start today!
#1 Make a Commitment
Start by making a firm commitment to yourself. Some have found it helpful to sign a personally written contract that would include things like a goal date, the amount of weight to lose prior to that date, changes you will make in diet and a plan for physical activity.
Write down the reasons for you wanting to lose weight. Do you want to lose the weight because you want to feel and look good, wear your favorite clothes, or avoid family history conditions like diabetes or heart disease? When written down, these become a reminder for you to stay motivated and hold strong to your commitment.
#2 Measure Your Baseline & Build a Plan
It is important to consult with your doctor prior to beginning your weight loss journey. You will be able to not only have your current weight and height measured, but discuss any possible risk factors as well.
Be mindful that this is your plan personally and not everyone can be successful with the same plan. Consulting with your physician is the best first step to build and execute against a weight loss plan designed for you. Follow up appointments are good to help monitor your progression and ensure you are having a healthy weight loss.
Journal your daily diet. Keeping track of everything you eat and drink is such a powerful part of losing weight. This will keep you stay aware of what you are taking in which will lead you to avoid unnecessary eating. Plan some locations that you can do physical activity like a community gym or park to go walking so you can best plan when and where.
Consider your current lifestyle and see if there are things that may be roadblocks for you to lose weight that you can change. Various factors may come up like, do your work hours make it hard for you get involved in physical activity? Do you eat sugary foods often because you buy it for your kids? Do your colleagues bring high calorie items to the workplace for everybody? See if there are ways to avoid situations or make changes to help your journey and stay focused.
#3 Set Realistic Goals
When you begin, it is suggested to begin with short term achievable goals and focus on just two or three at a time. Examples are a 15-minute walk daily or including a salad instead of french fries as the side.
Reaching short term goals based on making small changes daily can eventually lead to creating and reaching bigger goals. Make the goals achievable. If you start with harder unrealistic goals like losing 20 pounds too quickly, this becomes overwhelming and causes discouragement.
Life happens, so be prepared that there will be times you derail from your plans. Various reasons like longer work hours, celebrations, or holidays may be a few examples, but don’t become discouraged. Instead, reflect and see if the same scenario presents itself again, is there a way to better plan and avoid a setback?
#4 Look for Information and Support
Lean on friends and family that will be supportive of your weight loss and provide motivation when needed. Making these lifestyle changes becomes much easier if you have others around you that you can rely on for support and talk to.
Other ways to stay motivated are to research and find how you can incorporate more health conscience habits, diet ideas, or new physical activities. You may also find that visiting a weight loss professional or joining a weight loss group can also motivate and help you.
#5 Check In to Monitor Your Progress
Continue revisiting the previously set up goals and monitor your progress. Evaluate which parts of the plan work well for you and see if there are others that might need some tweaking. For example, if you are having trouble in meeting your goal of going for a walk early in the morning due to work, then adjust the goal to go for a walk during your work break or later during the day when you are free. Continue rewriting your plans to what suits you best and has successful outcomes. If you are successful achieving your desired goals, then you may want to try and add additional goals or make the current goals more challenging.
When you meet your goals, be proud of the progress you have made and reward yourself. You may decide to go out with friends, take a relaxing bath or buy yourself a bouquet of fresh flowers. Doing so will keep you motivated and happy.
by admin | Jan 5, 2018 | COPD, Health Awareness
Managing with a condition like COPD can be quite troublesome, but some practical steps can be taken to cope with it in a better way and even making some small changes can help a great deal.
Everyday Health offers some basic tips that you can use to make COPD management easier.
No Smoking
With a lung disease like COPD, quitting smoking is the best way to avoid the worsening of the symptoms. Quitting smoking may not cure the disease, but it will certainly aid in breathing easier and improve the overall health of the lungs and body.
Breathing Exercises
Signing up for a pulmonary rehabilitation program can help with COPD. This program can help you catch the breath when you struggle with breathing and will help teach the most effective ways to inhale, sit and stand to get the control of your breathing at times of struggle.
Healthy Eating
Eating healthy can improve lung function. If you find yourself not sure where to start, you can talk to your doctor to recommend a well rounded and nutritious diet that can aid in managing with the growing symptoms.
Stay Active
An important thing that helps in COPD treatment is to remain physically active. Exercising regularly four to five days a week helps in keeping the body active and healthy. Exercise also helps strengthen muscles and improve the functioning of the lungs which then can help in breathing.
Sleep Well
One can feel fatigued due to the lack of oxygen intake because of their struggle with breathing. Getting a good night’s sleep helps people with COPD maintain a healthy weight, better immunity against infections, avoid cardiovascular problems and improve the mood.
Look for Support from Family and Friends
Having COPD makes it difficult to carry out the daily activities so never hesitate to ask for support from your friends and family, especially if you are getting treated with oxygen therapy. Carrying a portable oxygen tank can be a little challenging in public, so having a friend or family member by your side can help.
Avoid Lung Irritation
Getting sick with a flu or cold can worsen the symptoms of COPD. Attack of common respiratory infections like coughing and congestion can become very serious when you have this condition so make sure to be very careful in avoiding contact with sick people and to stay away from germs. Also breathing in harsh chemicals and smoke can also irritate the lungs and worsen the condition.
Work with Your Doctor
Another important factor is to stay in constant contact with your doctor and keep discussing any visible changes in your health so the symptoms can be kept under control. The doctor can help prescribe the best medications, diet and exercise programs and pulmonary rehabilitation so you can easily manage the symptoms and enjoy an active and healthy life.
by admin | Jan 3, 2018 | Diabetes, Health Awareness
Changing one’s lifestyle can be a major step towards the prevention of Type 2 Diabetes. If you have a family history of diabetes or are overweight, it is crucially important for you to make it a priority to prevent yourself from the increased risk of the disease.
In fact, diabetes prevention is as easy and simple as just maintaining a healthy diet, losing some weight, or being active physically. Making these changes can help avoid serious complications like kidney, heart and nerve damage.
When it comes to Type 2 Diabetes, great news is that almost 90% cases could be avoided by taking the simple steps given below.
Increase Fiber Intake
Include fiber rich foods in your diet by eating fruits, beans, vegetables and whole grains. This will reduce your blood sugar levels and decrease the risk of diabetes, heart diseases and also promote weight loss as fiber rich foods can make you feel full and eat less.
Get Physically Active
Regular exercise and physical activity will help you lose weight, boost the sensitivity to insulin and lower the blood sugar levels. Research also shows that aerobic exercises can help control diabetes, especially when undertaken regularly to have continued benefits.
Lose Excess Weight
Each and every single pound you shed can lead to an improved health if you have diabetes. A research study proved that participants who lost a great deal of weight by regular exercise reduced the chances of getting diabetes by 44%.
Cut Down Sugary Drinks
Sugary drinks are highly associated with a risk of diabetes because of high glycemic levels. Research also proved that people who consumed more than one sugary beverage daily had 83% higher chance of developing diabetes.
Quit sugary drinks by replacing them with water, tea or coffee. Coffee is also known to help prevent diabetes as well as a cup of tea.
Include Good Fats in your Diet
The type of fat you consume also affects the development of the condition. Polyunsaturated fats, usually found in nuts, vegetable oils and seeds are known to be good fats and are known to ward off the disease. However, eating the same polyunsaturated fats from fish called the omega-3 fats may be very healthy for heart conditions but do not prevent against diabetes.
On the other hand, bad fats namely Trans fats found in margarine, baked and fried foods do the opposite.
Quit Smoking
Many people with Type 2 Diabetes are found to be smokers. It is estimated that almost 50% of smokers are more likely to develop the disease while heavier smokers are even at a higher risk.
Avoid Red or Processed Meat
Avoid processed or red meat and instead, use nuts, poultry, whole grains, or fish. More evidence is showing that the risk of diabetes is increased with the consumption of red meat.
Research has found that consuming red meat may increase the risk of Type 2 Diabetes by 19%.
When to See a Doctor
A glucose screening is usually recommended if you are:
- Older than 45 years of age and overweight
- Younger than 45 but overweight with a risk factor of Type 2 Diabetes
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