all exercises are good, but when talking specifically for weight loss, it's really hard to beat brisk walking. this activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. it is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. scientists at the university of pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits. not only this, another american study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older. benefits of brisk walking some of the major benefits of including this activity in your daily workout regime are highlighted as under:- 1. it works even when you’re at rest high-intensity workouts like brisk walking stimulates effective "after-burn" in comparison to low-intensity workouts. even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting! 2. keeps you dedicated towards your goals the simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. it has been highlighted by certain studies that brisk walking can actually get you high. there is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. that happy sensation you had after your last race makes you want to go for another, right? 3. time-efficient and convenient you can do it alone. you can do it almost anywhere. you don’t need any equipment beyond a pair of running shoes. these are some of the reasons, brisk walking is the best workout for weight loss - it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime! how long should you walk each day to lose weight? on an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. normally a person walks about 4500 steps daily for his regular chores. it is suggested to increase your walk timing by 5 minutes every 2 weeks. if you follow this workout plan religiously, in just 3 months the results will speak for themselves. types of walking if you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:- 1.nordic walking this type of walking uses ski-like poles. john pocari, a professor from the university of wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it. 2. mall walking also known as "mallercise" in u.s., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab. 3. treadmills treadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. it is really suitable for people with terrain and back problems. for better results set them on a slightly incline level. thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!Mar 15,2016 0
What if i told you there are some incredibly simple tricks to kick start or rev up your weight loss plan? not fad diets. not insane workouts. just some very clever ways to trick your brain. hard to believe? read on for tips on how to frame your mind to sculpt your body: 1. eat in smaller dinnerware: ever noticed the size of plates at a buffet is often smaller than a la carte? it's a way for restaurants to cut costs and reduce food wastage. our brains perceive the same amount of food served in a smaller plate or bowl as substantial. large plates make the same serving of food look smaller. it's an optical illusion that's very effective in tricking our brain into believing we've eaten more than we actually have. you can put this trick to use at home. eat healthy foods like salads in larger plates. eat desserts in smaller bowls. use tall thin glasses for high-calorie drinks. 2. be a leftie at the movies: are you one of those people that can't enjoy a movie without digging into a bag of popcorn? you're not hungry, the popcorn is stale, but you eat it out of habit. try eating with your non-dominant hand. you'll find it slows you down considerably and the amount of buttery salty popcorn you eat is substantially less. 3. switch off the idiot box: are your mealtimes centered around the television? this is a distraction that can easily lead to overeating. your brain is so wired with the images and sounds from the tv that it does not perceive a sense of satiety and you end up chomping down on food without stopping when you're full. instead, make mealtimes all about the food. relish what you're eating without distractions. 4. go grocery shopping when you're stuffed: you're more likely to buy unhealthy, sugar-loaded, calorie-dense food when you're hungry. do your grocery shopping after a heavy meal. it's easier to exercise your willpower and buy only healthy food when you're feeling full. this will mean there are no unhealthy snacks to reach out for at home. you can't eat what's not there. 5. mirror, mirror on the (kitchen) wall: something as simple as a mirror on your refrigerator or in your kitchen can influence your eating habits. seeing your reflecting just as you're about to reach for the cream cheese can be the signal your brain needs to stop and make a healthier choice. if you want to lose weight and keep it off, you'll have to try every trick in the book. these are five easy to implement tips, but they're not going to work in isolation - diet and exercise will have to part of the plan.Aug 10,2015 0
If you've recently been diagnosed with type 2 diabetes, you're probably feeling overwhelmed. if you've lived with the condition for some years, you know what a struggle it is. you are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. the thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even "cure" the disease. "no matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says cathy nonas, ms, rd, a spokeswoman for the american dietetic association and a professor at mount sinai school of medicine in new york city. excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. while it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds. • studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%. • according to a study published in annals of internal medicine, an increase in body mass index (bmi) is the most important factor contributing to the increase in diabetes prevalence. • losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar. • dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health. • larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years. • the earlier in the course of the disease weight loss is instituted, the more effective it is likely to be. • staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar. • exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down. • research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. weight loss is critical in these people because a healthy weight (bmi 25 or lower) reduces their chances of getting diabetes by up to 90%. • the diabetes prevention program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes. • weight loss helps control diabetes in two important ways. first, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease. • it is not important to reach a goal weight to prevent or reverse type 2 diabetes. simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes. • evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels. • lowering bmi by 5 units can dramatically reduce the risk of diabetes according to new research. findings show that even severely obese patients with diabetes can potentially put the disease in remission. weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. start an exercise and weight loss program after a discussion with your physician. set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. you don't have to be a spectator to your own health. in conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes.Jul 26,2015 0
have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? do you have that one friend who eats like there's no tomorrow and still doesn't gain an ounce of weight? after spending your entire adult life struggling with your weight, are you left wondering what you're doing wrong? here are 7 eating habits slim people embrace - the secrets to their staying healthy, feeling fit and looking like a million bucks. 1. they're smart about eating out. slim people eat out as an indulgence, not a habit. they choose restaurants that offer healthy options (salads, low-calorie variations). they avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). they choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. they order a salad to fill up on a healthy starter and share their main dish with a companion. they choose clear soups and cold soups over thick and creamy ones. 2. they choose wisely when it comes to sides and extras. reaching for the complimentary bread basket and slathering on some butter means you've consumed a chunk of calories before your meal has even been served. slim people skip extras like cheese, french fries, and sauces loaded with calories. instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories. 3. when they snack, they snack healthy (think whole grain, low-fat variants). fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate. 4. they eat slowly, relishing the food. wolfing down your food does not give your body time to send signals to your brain that you are satiated. slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don't overeat. 5. they exercise portion control. eating one slice of pizza isn't nearly as bad as downing a beer and four slices of pizza. slim people tend to eat small portions, especially when they're indulging in high-calorie foods. 6. they avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. slim people make it a habit to drink water - the elixir of life - it's calorie-free, it's good for your skin, it keeps you hydrated - the benefits are many. if they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water. 7. they read labels when they go grocery shopping and avoid buying food labeled rich or creamy. slim people buy healthy food so they'll eat healthy food. next time you go grocery shopping, make note of a slim woman's cart - more often than not it will be filled with fruits and vegetables rather than processed or canned foods. make these eating habits a lifestyle choice and you are sure to notice a difference. combine them with exercise and the results will be sensational! it will be others who'll be looking at you with envy.Jul 24,2015 0
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