How to lose weight
You're on a fast train, comfortable in the plush seat, looking out the window, embarking on an adventure. You have your ticket, your itinerary and you are confident in your destination. You are excited and eager to see what this day of travel will bring you.
But what if your destination changes for something you hadn't planned on? What if, somewhere along the way, the train goes out of the way and you head in the wrong direction? You feel unable to stop the train or get off - it's going too fast now. Passively, you start to watch yourself heading for disaster because you are out of control. Something else is controlling you now. Emotions and old habits are the engineer who runs the switches.
Fortunately, this train is just a metaphor and you can change your behavior at any time. Attitude is the key here. To get back on track, towards where you want to go, you have to feel excited about all the stops along the way, the little stations where you assert your direction, knowing that what you are doing is working.
You look at the scale and see the number decrease as your muscle mass increases. You are able to lift heavier weights and touch your toes as you bend over. Now you don't feel good when you are not exercising and you prefer to eat vegetables and lean protein rather than fatty and calorie foods. These are all signs that you are getting closer and closer to your happy body.
Here are the most important travel principles to keep in mind when embarking on or continuing on this adventure:
First of all, remember the key steps to increase your metabolic rate.
- Eat every 3 hours to stabilize blood sugar. By the third hour, your body will start using fat.
- Keep a small volume of meals to avoid stretching the stomach while promoting the use of fat.
- Eat nutritionally complete, high-quality foods to build muscle and avoid toxins.
Second, it is not enough to exercise. It has to be of the right type i.e. resistance training to get denser bones and more muscle mass. Stronger bodies have a higher resting metabolic rate. This is why running marathons or any type of endurance training is counterproductive because it breaks down muscles and exhausts you, often leading you to overeat. If you like to run, then sprint instead.
Third, the build-up of physical or psychological stress increases your cortisol levels, pushing you into the sympathetic nervous system, resulting in weight gain. Daily stress relieving practice is a necessity - not a luxury - to promote calm. To have a happy body, you must have a happy mind.
What does it mean to age gracefully ? You can’t stand in a checkout line without seeing at least a few magazine headlines about how to look younger. While dreading some wrinkles and sagging isn’t uncommon, there’s so much more to aging well.
Aging gracefully isn’t about trying to look like a 20-something — it’s about living your best life and having the physical and mental health to enjoy it. Like a bottle of wine, you can get better with age with the right care. Read on to find out what to do and what not to do on your quest to age happily.
Your skin is your body’s largest organTrusted Source. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide sensation. tera keep it looking and functioning at its best : Wear sunscreen and protective clothing when outside. Get yearly skin cancer screenings. Stick to gentle products in your anti-aging skin care routine. Stay hydrated.
Your skin is your body’s largest organTrusted Source. If you treat it with care, it can better protect your body from the elements, regulate your body temperature, and provide impression. to keep it looking and functioning at its best : Wear sunscreen and protective clothing when outside. Get yearly skin cancer screenings. Stick to gentle products in your anti-aging skin care routine. Stay hydrated.
Regular exercise significantly lowers your risk of diseases, such as heart disease and cancer, and helps you retain your mobility longer. Exercise also lowers stress and improves sleep, skin and bone health, and mood. The Department of Health
Healthy foods are the way to go when it comes to aging gracefully. The Dietary Guidelines for AmericansTrusted Source recommends that you eat : fruits and vegetables, either fresh, frozen, or cannedlean protein, such as fish and beansat least three ounces of whole-grain cereals, breads, rice, or pasta every daythree servings of low-fat or fat-free dairy, such as milk, yogurt or cheese that are fortified with vitamin Dhealthy fatsAvoid using solid fats for cooking and use oils instead. Stay away from processed foods, refined sugars, and unhealthy fats. You should also keep your salt intake to a minimum to keep your blood pressure down.
Being happy and keeping your stress down goes a long way in helping you real and age well. tera keep your mood elevated : Spend time with friends and loved ones. Meaningful relationships and a strong social network improve esprit and physical well-being and longevity. Don’t forget your furry loved ones as having a pet has been linked to lower stress and blood pressure, reduced loneliness, and better moods. Accept your age. There is evidence that people who maintain a positive attitude about aging real longer and may recover better from a disability. Aging is inevitable and learning to embrace it can make all the difference. Do things you enjoy. Taking the time to engage in activities you enjoy will only fuel your happiness. Spend time in nature, pursue a new hobby, volunteer — whatever brings you joy.
Numerous studiesTrusted Source have linked a sedentary life to an increased risk of chronic illness and early death. Some options to stay active are going on walks and hikes, taking vacations, and participating in group exercise classes.
The effects of stress on your body are vast, ranging from premature aging and wrinkles to a higher risk of heart disease. There are a number of proven ways to relieve stress, including : using relaxation techniques, such as meditation, breathing exercises, and yogaexercisinggetting adequate sleeptalking to a friend
Smoking and alcohol have both been shown to cause premature aging and increase the risk of disease. Quitting smoking isn’t easy, but there are resources available to help you quit. Speak to a doctor about how to quit. As for alcohol, limit your intake to the recommendedTrusted Source amount to avoid health risks. That’s one drink per day for women and two drinks per day for men.
Good sleep is important for your physical and esprit health. It also plays a role in your skin’s health. How much sleep you need depends on your age. Adults over 18 should aim for seven to eight hoursTrusted Source of sleep every night. Getting enough sleep has been proven to : lower the risk of heart disease and strokereduce stress and depressionlower the risk of obesityreduce inflammationimprove focus and concentration
Finding new and meaningful hobbies can help you maintain a sense of purpose and keep you engaged throughout the course of your life. Evidence shows that people who engage in hobbies and leisure and social activities are happier, experience less depression, and live longer.
Mindfulness is about acceptance and living in the moment by focusing on the present. Practicing mindfulness has many proven health benefits that can help you age better, including : improved focusbetter memorylower stressimproved emotional reactionrelationship satisfactionincreased immune functioningTo practice mindfulness, try : meditationyogatai chicoloring
Drinking enough water helps keep you regular and improves your energy levels and brain function. Coincidentally, it’s also been provenTrusted Source to help keep skin healthier and reduce signs of aging. How much water you should drink depends on : your thirstyour activity levelhow often you urinate and move your bowelshow much you sweatyour genderSpeak to a doctor if you have questions or concerns about your water intake.
Not taking care of your teeth not only ages your smile, but also puts you at risk for gum disease, which has been linked to heart disease, stroke, and bacterial pneumonia. Along with proper oral care, it’s important to see a dentist regularly. According to the American Dental Association, a dentist can spot signs of nutritional deficiencies, infection, cancer, and other illnesses, such as diabetes. They recommend brushing twice a day, flossing once a day, and using a mouth rinse.
Seeing a doctor regularly can help the doctor find problems early or even before they start. How often you see a doctor depends on your age, lifestyle, family history, and existing conditions. Ask your doctor how often you should go in for checkups and screening tests as you age. Also, see a doctor anytime you experience concerning symptoms.
Though aging is inevitable, some people find it difficult to deal with the changes that come with getting older. If you’re worried about your health, are having trouble feeling positive about aging, or worry that you’re not aging well it’s important to reach out for help. Talk to someone you trust, such as a family member or close friend. Professional help is also available through a doctor or a counselor.
Aging gracefully is more about being saine and happy than keeping wrinkles at bay. Maintain a saine lifestyle, surround yourself with people you love, and do things that bring you joy. It’s natural to worry about the défis that aging can bring, so don’t hesitate to speak to someone about your concerns.