Thinking about losing weight?

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Are you thinking about losing weight?

Maintaining a healthy weight can reduce your risk of developing health issues such as high blood pressure, elevated cholesterol, heart disease, diabetes, breathing problems and certain cancers. Healthy weight loss is a lifestyle change that occurs as a result of healthy eating and physical activity. Finding the right combination of strategies that work for you can be a challenge, but it’s possible! If you’re struggling with losing weight, these strategies may help.

Eat healthy to weight loss

This requires balanced nutrition. A well-balanced diet includes lean sources of protein, carbohydrates (while making half your grain servings whole grains), 5 to 7 servings of fruits and vegetables, as well as healthy fats such as those found in nuts, seeds and olive oil. Check out the Nutrition section of our blog for great tips to help you eat healthy!

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Enjoy unhealthy foods in moderation

Following a balanced diet doesn’t require you to eliminate foods that you enjoy, but to enjoy them in moderation. By allowing yourself to eat for pleasure some of the time, it may help to prevent binge eating and feelings of guilt that may lead to more eating.

Eat regularly and don’t skip meals

Contrary to popular belief, eating regularly can increase your chances of weight loss. After 3 to 4 hours of not eating, our bodies can go into a “survival” mode, storing calories rather than burning them, which may result in weight gain. Plus, skipping meals can increase the likelihood of overeating when you do finally sit down for a meal.

Stay active

Physical activity is also important for weight loss, but it is not limited to exercise. Reducing sedentary behaviour is an easy strategy to raise activity levels. Find yourself sitting for a long time during work or while relaxing outside of work? The longer you sit, the bigger the health consequences, including excess storage of abdominal fat. Stand up and move around as often as you can, take short walks, perform stretching and desk exercises, or exercises (like squats, crunches, etc.) that can be performed while watching TV. .

Start exercising!

To further your weight loss goals, getting started with an exercise routine outside of your normal activities will help you see quicker results. Check with your doctor prior to beginning exercise to determine if there are any exercise limitations you should keep in mind. Examples of exercise include walking, biking, jogging, taking fitness classes, and swimming, just to name a few. Access great exercise information in the Fitness section of our blog. .

Calorie Consume vs. Expenditure

Basically, weight loss comes down to calories—if you are eating more calories than you are burning, you will gain weight. Creating a deficit in calories through healthy eating, physical activity, or both will result in weight loss over time. As 3,500 calories is equal to one pound, in order to lose one pound per week, you would have to create a deficit of 500 calories per day for 7 days through nutrition, physical activity, or ideally a combination of the two. .

How Low is Too Low?

While calories need to be reduced to lose weight, skipping meals or not eating enough is neither effective nor healthy. In fact, it can result in weight gain. The average woman requires a minimum of 1200 calories per day and the average man requires 1500 calories to maintain essential life functions. If you are active, you may have additional calorie requirements—the more active you are, the more calories you’ll need to support your activity. Weight loss and maintaining the lost weight comes from creating and implementing healthy lifestyle changes. Determining healthy changes that fit within your routine will increase your chances for success. After all, the steps you take to lose the weight are the same steps that you need to maintain to keep the weight off. .

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Recommendations for Physical Activity in Adults and Kids by American Heart Association

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Recommendations for Physical Activity in Adults and Kids

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Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start.

These recommendations are based on the Physical Activity Guidelines for Americans, 2nd edition, published by the U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion. They recommend how much physical activity we need to be healthy. The guidelines are based on current scientific evidence supporting the connections between physical activity, overall health and well-being, disease prevention and quality of life.

Recommendations for Adults

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300 minutes (5 hours) per week.
• Increase amount and intensity gradually over time.

Recommendations for Kids

• Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
• Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic.
• Include vigorous-intensity activity on at least 3 days per week.
• Include muscle- and bone-strengthening (weight-bearing) activities on at least 3 days per week.
• Increase amount and intensity gradually over time.

What is intensity?

Physical activity is anything that moves your body and burns calories. This includes things like walking, climbing stairs and stretching.

Aerobic (or “cardio”) activity gets your heart rate up and benefits your heart by improving cardiorespiratory fitness. When done at moderate intensity, your heart will beat faster and you’ll breathe harder than normal, but you’ll still be able to talk. Think of it as a medium or moderate amount of effort.

Examples of moderate-intensity aerobic activities:

• brisk walking (at least 2.5 miles per hour)
• water aerobics
• dancing (ballroom or social)
• gardening
• tennis (doubles)
• biking slower than 10 miles per hour

Vigorous intensity activities will push your body a little further. They will require a higher amount of effort. You’ll probably get warm and begin to sweat. You won’t be able to talk much without getting out of breath.

Examples of vigorous-intensity aerobic activities:

• hiking uphill or with a heavy backpack
• running
• swimming laps
• aerobic dancing
• heavy yard-work like continuous digging or hoeing
• tennis (singles)
• cycling 10 km/miles per hour or faster
• jumping rope

Knowing your target heart rate can also help you track the intensity of your activities.

For maximum benefits, include both moderate- and vigorous-intensity activity in your routine along with strengthening and stretching exercises.

What if I’m just starting to get active?

Don’t worry if you can’t reach 150 minutes per week just yet. Everyone has to start somewhere. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. Set a reachable goal for today. You can work up toward the recommended amount by increasing your time as you get stronger. Don't let all-or-nothing thinking keep you from doing what you can every day.

The simplest way to get moving and improve your health is to start walking. It's free, easy and can be done just about anywhere, even in place.

Any amount of movement is better than none. And you can break it up into short bouts of activity throughout the day. Taking a brisk walk for five or ten minutes a few times a day will add up.

If you have a chronic condition or disability, talk with your healthcare provider about what types and amounts of physical activity are right for you before making too many changes. But don’t wait! Get started today by simply sitting less and moving more, whatever that looks like for you.

Here are some of the big wins:

• Lower risk of heart disease, stroke, type 2 diabetes, high blood pressure, dementia and Alzheimer’s, several types of cancer, and some complications of pregnancy
• Better sleep, including improvements in insomnia and obstructive sleep apnea
• Improved cognition, including memory, attention and processing speed
• Less weight gain, obesity and related chronic health conditions
• Better bone health and balance, with less risk of injury from falls
• Fewer symptoms of depression and anxiety
• Better quality of life and sense of overall well-being

"Disclaimer: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat"

Benefits of Exercise

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We have all heard it many times before regular exercise is good for you, and it can help you lose weight. But if you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. To get the most benefit, you should try to get the recommended amount of exercise for your age. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.

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What are the health benefits of exercise?

Regular exercise and physical activity may

• Help you control your weight. Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink.
• Reduce your risk of heart diseases. Exercise strengthens your heart and improves your circulation. The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack. Regular exercise can also lower your blood pressure and triglyceride levels.
• Help your body manage blood sugar and insulin levels. Exercise can lower your blood sugar level and help your insulin work better. This can cut down your risk for metabolic syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can help you to manage it.
• Help you quit smoking. Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
• Improve your mental health and mood. During exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. This can help you deal with stress and reduce your risk of depression.
• Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
• Strengthen your bones and muscles. Regular exercise can help kids and teens build strong bones. Later in life, it can also slow the loss of bone density that comes with age. Doing muscle-strengthening activities can help you increase or maintain your muscle mass and strength.
• Reduce your risk of some cancers, including colon, breast , uterine, and lung cancer.
• Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
• Improve your sleep. Exercise can help you to fall asleep faster and stay asleep longer.
• Improve your sexual health. Regular exercise may lower the risk of erectile dysfunction (ED) in men. For those who already have ED, exercise may help improve their sexual function. In women, exercise may increase sexual arousal.
• Increase your chances of living longer. Studies show that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers.

How can make exercise a part of regular routine?

• Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker's office instead of sending an email. Wash the car yourself. Park further away from your destination.

• Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
• Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
• Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit - if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.
• Find activities that you can do even when the weather is bad.You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

"Disclaimer: Nutrieat works with a well experienced team.But nutrieat insists before use any type of subject matter mentioned on our website you should ask your concerned professionals about. 

You can ask experienced dieticians of nutrieat through the Ask Us forum below, our team will try to answer your questions as soon as possible. Thanks for visiting nutrieat"