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Wednesday, May 2, 2012

Tips to Get in Shape and Stay Healthy

More and more people are becoming more conscious of their health, diet and fitness than ever before. Making healthy lifestyle choices to keep your body healthy and stay in shape not only makes you feel better about yourself, but it also boosts your confidence. Easy steps to get in shape and stay healthy include good mental and physical health.

5 Easy Steps to Get in Shape for Good Health
You must maintain a well-balanced diet along with proper exercise if you want to get in shape and stay healthy. Here are 5 easy steps to get in shape to improve your overall health.
  1. Diet – Eating right is one of the best and most important way to get in shape and stay healthy. Following a nutritional diet tailored to meet your specific, individual nutritional needs will help you include a variety of foods in your diet and help you with portion control so that you consume the appropriate amount of calories that are right for your body.
  • Increase your protein consumption by including lean meats like chicken, oily fish, eggs and low-fat dairy products in your diet.
  • Eat more fresh fruits and vegetables as they are a great source of good carbohydrates, vitamins and minerals. Consuming a variety of fruits and vegetables will ensure you receive essential nutrients your body needs in order to stay in shape and function properly.
  • Use healthy fats like olive oil and peanut butter.
  • Reduce the amount of calories in your diet. Limit your calorie intake to no more than 400 calories per meal. Make sure they are healthy calories and not just empty calories.
  • Eat 5 to 6 smaller meals daily instead of 3 big meals. For example breakfast, snack, lunch, snack, supper, light snack.
  1. Water – Increase the amount of water in your diet. Drinking 6 to 8 glasses of water per day will help you reduce body fat and help you get in shape and stay healthy. Drinking plenty of water not only burns more calories, but it is very helpful in removing toxins from your body that are extremely harmful. It is a great cleansing agent.
  2. Strength-training – Many people believe that strength-training is only used for weight gain. This is not true. Strength-training exercises can help you lose weight and maintain a high metabolic rate long after you complete your exercise routine. Maintaining a high metabolism will result in burning more calories for a longer period of time, improve blood circulation and help keep your body get in shape for good health.
  3. Cardiovascular exercises – Including cardiovascular exercises in your regular fitness routine will help you lose weight and tone up your arm, leg and thigh muscles. Some effective cardiovascular exercises that will help your body get in shape for good health are:
  • Walking
  • Jogging
  • Running
  • Bicycle riding
  • Swimming
  • Jumping rope
  • Stair climbing
  1. Stress – Reducing stress can help your overall health. When you are experiencing stress, your body releases a stress-fighting hormone called cortisol. Some stress is good for your body, but chronic stress can cause a number of serious health diseases and conditions such as high blood pressure, heart disease, stroke, cancer, tension headaches, stomach problems, etc. Too much stress can also cause you to eat more, even when you're not hungry, which is commonly known as “stress eating”. This can cause you to eat foods with empty calories which will, in turn, eventually lead to unnecessary weight gain. Some ways to reduce stress include:
  • Resting
  • Relaxation
  • Yoga
  • Meditation
Additional Ways to Get in Shape for Good Health
  • Diet supplements
  • Counseling
Always consult with your physician before starting any diet or fitness plan to make sure it is the right plan for you.
Making smarter health choices and following these tips to get in shape and stay healthy will also help you lead a happier, healthier lifestyle. For more nutritional information on how to get in shape for good health, go to Healthy Diet Guidelines.

Saturday, February 25, 2012

Burn Fat Daily for Easy Weight Management

Fat burning teas are one of the most natural diet supplements that can help burn fat daily for easy weight management. You can include it in your regular diet along with meals and/or snacks and enjoy the added assistance of losing weight faster and managing weight more effectively.

Tea contains antioxidants called catechins. These antioxidants, when combined with a proper diet, are known to help fight against certain types of cancers and other diseases. Caffeine is also present in tea that can stimulate the immune system.

Tea also contains different polyphenols, essential oils, and theobromine. The polyphenols contained in tea are responsible for numerous health benefits. These benefits include prevention of blood clotting, strengthening of the immune system, reducing cancer promoters, reduction of cholesterol levels, and protection against oxidative stress.

Tea produces several effects that can contribute in achieving the goal of slimming down and keeping physically fit. Additional benefits that can be derived from drinking tea are increased metabolism, appetite suppression, reduces and prevents fat build up, lowers blood pressure and reduces sugar levels. The combination of these and other beneficial effects result in fast and effective overall weight reduction of the person drinking tea.

Health Benefits of Drinking Fat Burning Tea

  1. Full of potent antioxidants
  2. Reduces cholesterol
  3. Lowers blood pressure
  4. Lowers sugar levels
  5. Stimulates the immune system
  6. Fights against cancer and other diseases
  7. Promotes healthier skin and teeth
  8. Reduces stress and anxiety
  9. Promotes relaxation
  10. Increases mental alertness

Many people can be on a strict diet and physical fitness plan and still struggle to lose weight. Drinking fat burning tea along with proper nutrition and physical activity will help you lose weight much faster and help you manage your weight more easily.

Drinking fat burning tea on a regular basis has been used as a natural remedy for hundreds of years. Tea is easy to prepare and has no side effects. It is made of natural ingredients that help you burn fat daily for easy weight management.

For those who really don't care for the taste of tea, there are other fat burning supplements available that will help speed up weight loss. Consult with a physician before using any type of fat burning tea if you are pregnant. Also, fat burning tea helps prevent cardiovascular problems, but if you already have heart problems, you should seek the advice of your doctor before using any fat burning supplements.

Friday, February 10, 2012

Healthy Diet Plans for Healthy Weight Loss

With so many different diet plans available these days, it can be a difficult process choosing healthy diet plans for healthy weight loss. Everyone has different health and nutritional needs so each diet plan should be customized to meet each individual's specific needs.

Some people are able to lose weight quickly and easily by following a healthy diet and exercise plan. Many others, on the other hand, may need to take supplements along with a well-balanced diet and exercise plan in order to achieve healthy weight loss.

A healthy diet plan for healthy weight loss can be achieved by following a few simple guidelines.

  • Include a wide variety of foods from the food guide pyramid such as lean meat, whole-grain breads and cereals, low-fat milk and dairy products and plenty of fruit and vegetables in your daily diet
  • Include your favorite foods
  • Eat smaller portions
  • Drink plenty of water everyday
  • Snack on healthy foods by making better food choices
  • Avoid foods high in fat and saturated fat
  • Consume foods high in protein
  • Eat fats low in sugar and cholesterol
  • Exercise regularly
  • Seek support from friends and family members
  • Set realistic goals for yourself
  • Take a weight loss supplement for faster results

The key to successful weight loss is moderation and commitment. For long-term weight management to be successful, you need to focus on your general health and not just what you eat and how many pounds you lose. By doing so, you can mold your body and lifestyle into the shape you desire in a safe and healthy manner.

Many people cringe at the idea of diet and exercise when in reality diet refers to consuming healthy, low-calorie meals regularly and exercise just means being more physically active. Being physically active is essential to losing weight because it helps you to burn more calories than you take in. Some everyday forms of physical activity (other than exercising) that can help burn calories include:

  • House cleaning
  • Gardening
  • Shopping
  • Walking
  • Sleeping

Weight loss supplements combined with proper nutrition, daily physical activity and making healthy lifestyle choices not only aid in faster weight loss, but it can help you reach your weight loss goals easier by suppressing your appetite, increasing your energy and metabolism.

It is always wise to consult with your physician regarding healthy diet plans for healthy weight loss. Your doctor can also give you more information on which weight loss supplement that may be best to fit your needs and lifestyle as they relate to your overall health.

Friday, January 20, 2012

How to Boost Your Metabolism to Help You Lose Weight

Boosting your metabolism and losing weight can be a difficult process. Your metabolism determines the rate at which you lose weight and how easily manageable it is. There are many factors that can affect the rate of your metabolism.

Uncontrollable Factors

  • Genetics – Some people are born with an accelerated metabolism, while others have to work much harder to increase their metabolism.
  • Gender – Men generally have bigger muscle mass and tend to have a faster metabolism than women.
  • Age – As we get older, our metabolism begins to drop. After the age of 40, our metabolism tends to slow down at a steady pace.
  • Health Conditions – Certain diseases or ailments, such as a thyroid gland imbalance, can cause your metabolism to slow down.

Controllable Factors

  1. Diet – Avoid crash diets that contain less than 1,500 calories. You must eat in order to lose weight. If you don't take in enough calories each day, your body thinks it's starving and will retain the fat you are trying to lose. If you don't eat, your metabolism will slow down in an attempt to reserve energy. Eating three small healthy meals and two to three healthy snacks daily will help you maintain a steady metabolic rate which will help you burn calories faster.
  2. Breakfast – Eating a healthy breakfast every day will get your metabolism going and can help you maintain a healthier weight.
  3. Water – Drinking eight or more glasses of water each day will help you burn more calories. Drinking a glass of water or unsweetened beverage before each meal and at snack time will help you stay hydrated.
  4. Exercise – Regular exercise or any type of physical activity is a great way to increase your metabolism. The length and intensity of your workout can increase your resting metabolic rate (RMR) after exercising.
  5. Strength Training – Resistance or strength training increases muscle mass, which in turn, increases the number of calories you burn even while doing absolutely nothing. You should do strength training exercises at least twice a week.

Foods That Help Boost Metabolism

One way to boost your metabolism is by eating foods that help your body burn calories faster. Eating a variety of the right foods will help you boost your metabolism to help you lose weight.

  • Protein-rich Foods – lean meat, turkey, chicken, fish, eggs, tofu, beans, nuts, and low-fat dairy products
  • High-fiber Fruits and Vegetables – avocados, broccoli, cauliflower, spinach, tomatoes, oranges, grapefruit, strawberries, raspberries, and blueberries
  • Calcium-rich Foods – low-fat milk, low-fat yogurt, cheese, and cottage cheese
  • Omega-3 Fatty Acids – fatty fish like tuna, salmon, sardines, trout and mackerel, canola oil, flaxseed and walnuts
  • Tea – green tea, oolong tea, or a mixture of these teas

By eliminating foods that have no nutritional value and adding these healthy high metabolism foods, you can boost your metabolism while losing weight. A healthy diet along with staying active and building muscle is the best way to increase your metabolism and help you lose weight.

Sunday, January 8, 2012

Guidelines for a Healthy Diet

The following guidelines are suggested for people who want to improve their diets. Many of the diseases that occur as we grow older such as Heart Disease, High Blood Pressure, High Cholesterol,  can be prevented or modified by a lifestyle that includes good nutrition and daily exercise.

  1. Eat a variety of foods.  The best way to assure a variety is to select foods each day from the Four Food Groups -- the Meat Group, the Milk Group, the Fruit and Vegetable Group, and the Bread Group. You will not need to take a vitamin or mineral supplement if you eat a wide variety of foods.
  2. Maintain ideal body weight.  Being overweight increases your chances of developing some chronic disorder, such as high blood pressure, diabetes, or heart disease. If you need to lose weight, a reduction in calories and an increase in activity is recommended. Long-term success is achieved through a gradual change in lifestyle that includes better eating habits and regular exercise.
  3. Avoid too much fat, saturated fat, and cholesterol.  Diets that contain large amounts of fat, saturated fat, and cholesterol have been linked to a greater risk of heart disease. To decrease the amount of fat you eat, avoid fried foods, fatty meats, whole milk, and whole milk dairy products, and limit the use of butter, cream, gravies, and shortenings. Use instead lean meats, fish, poultry, and low-fat milk and dairy products. Decrease your cholesterol intake by limiting eggs and organ meats (such as liver) to 3-4 times a week.
  4. Eat more complex carbohydrate foods and fiber.  Complex carbohydrates and fiber are found in vegetables, grains, and fruits. Increase the use of foods such as whole grain cereals and breads, as well as a variety of fruits and vegetables.
  5. Avoid excess sugar.  Limit sugar of all kinds (white, brown, honey) and high sugar foods such as jelly, syrup, candy, gum, cookies, cake, doughnuts, sweetened beverages, surgary cereals, and ice cream.
  6. Avoid excess salt.  Cut back on the amount of table salt you use. Use other salt-free spices and herbs instead. Limit the amount of salty foods eaten: pretzels, chips, nuts, canned soups, luncheon meats, hot dogs, pickles, and soy sauce.
  7. If you drink alcoholic beverages, do so in moderation.  Limit consumption to one or two drinks a day to avoid the health risks associated with excessive alcohol use.