Top Tips for lunchtime work out

The best way to combat work-related weight gain -- not to mention on-the-job stress -- is to work out in the middle of your workday. We know cramming a sweat session into your lunch hour often involves some serious logistics, but with a little planning, leaving your desk at noon won't create stresses of its own. Here are tips, tried and true, to help maximize your workout.

Before Heading to the Gym

 Time your meals and snacks so your stomach is not growling or stuffed when you hit the gym. Between one to two hours before working out, have a carb-packed snack. Think of it like a mini second breakfast: a little granola with yogurt or some trail mix.

Save time by wearing office-appropriate workout wear to skim minutes off your preworkout locker room time. Just be sure to pack fresh clothes for heading back to office.

Power walk to the gym to jump-start your warmup and get the thought of work out of your mind. I use this time to take off my jewellery and put on my heart rate monitor watch.

Locker Room Prep

 Having a well organized gym bag — we like ‘em with lots of pockets — can seriously cut down on the frantic nature of a quick change.

If you have long hair, opt for a cute braided up-do that works for both the office and the gym. A well-placed braid will save time before your workout — no futzing required to put your hair up.
After your workout, you can skip the long washing and drying routine that keeps you stuck in the locker room.

The Workout

 Most gyms offer quick and dirty 30- to 45-minute fitness classes between 11:30 a.m. and 1:30 p.m. Since the CDC recommends 30 minutes of exercise five days a week, these shorter classes help fulfil this requirement and get you back to your desk quickly.

Multitask! Find a circuit class that will keep your heart rate elevated to burn calories while you strength train to build muscle.

Go intense! Head to an abbreviated spin class. Indoor cycling teachers can pack a calorie-burning workout into three-quarters of an hour.

If you’re in a cardio mood, maximize your treadmill time with interval workouts. Playing with the speed burns more calories than working at a steady pace.

Getting Back to Work

 Let’s face it, getting in line for a shower during the lunchtime rush is almost as competitive as finding a spin bike. Once in the locker room, don’t waste time changing out of your clothes. Grab a towel and head directly into the shower line before it grows too long. Just strip down right before it’s your turn to clean up. I also like to use my time waiting in line to stretch, which is much easier in workout wear than a towel.

It also pays to pack a nutritious post-workout lunch the night before. This not only saves time (and money), but also ensures that even though you may be rushed you’re eating the proper amounts of carbs and protein to recover from your quick sweat session.


Not up for the gym? A brisk walk or a jog for 30 minutes instead is a great way to maximise your lunchtime fitness and less organisation required!


Source: adapted from http://www.self.com/flash/fitness-blog/2011/09/11-tips-for-your-lunchtime-wor

The Paleo Diet 101 - Make your body fat disappear

 

Not sure about Paleo? Watch this for a great intro...

 

 

 

Source:https://www.youtube.com/watch?v=RRCgH9ZQj2o

 

 

Simple Tips to Beat Sugar Cravings

 

 

Addicted to sugar? You're not alone! Millions of people have developed an addiction for sweets. Studies have found that sugar can be just as addictive as cocaine or tobacco. Beating the sugar demon won’t be easy. It's actually one of the hardest things you've ever done. The key to success is to stay committed to your goals and find the best strategies for avoiding temptation.

 

Eating sweets and desserts makes you crave more sugar. It's a vicious circle that never ends. It's no wonder why you're craving sugar all day long. Research indicates that it takes 21 days to break a habit. So, if you're craving sweets at certain times of the day, find something else to do.

 

Let’s say you have sugar cravings every day around 7 p.m. When your sweet tooth is raging out of control, call a friend or go outdoors for a walk. You can even wash the dishes or take a shower! Do whatever it takes to get yourself busy. Apply this strategy every single day. After a week or so, your cravings will diminish.

 

 

Image courtesy of nuchylee at freedigitalphotos.net

 

Try to figure out what triggers your cravings. Some people start craving sugar when they see TV ads. Others feel the need to eat something sweet when they're under stress. Plan ahead and have substitutions available. Keep some healthy snacks at hand. Think about how much money you could save if you stop buying sweets! Put the money you save in a jar. Buy yourself a nice dress or a pair of shoes after one month. If you stop buying sweets, you'll have enough money to get something nice for yourself.

 

Another proven way to beat sugar cravings is to increase your protein intake. Protein is known for its appetite suppressing properties. Not only it feeds your muscles and cells, but also keeps you full longer. When you're craving sugar, eat a high protein snack. Boiled eggs, protein bars, walnuts, sunflower seeds, cottage cheese, and Greek yogurt are your best options. These foods also promote weight loss and boost your energy.

 

Make sure you eat more fibre. This nutrient regulates blood sugar levels. Most people are craving sugar when their bloog glucose levels drop. The best sources of fibre include whole grains, whole rice and pasta, seeds, raw nuts, green leafy vegetables, cabbage, and cauliflower. These foods also contain complex carbs, which are slowly absorbed into your body. As a result, they reduce hunger and cravings.

For more tips in beating sugar, sign up for my free gifts on the right, enjoy!

Body Composition and Body Fat

What Is Body Composition

Body composition is the term used to describe the different components that, when taken together, make up a person's body weight. The human body is composed of a variety of different tissue types including lean tissues (muscle, bone, and organs) that are metabolically active, and fat (adipose) tissue that is not.

Body Weight Measurements

Standard body weight scales provide a measure of total weight, but don't determine the lean-to-fat ratio of that weight. Standing on most scales can tell you only if you weigh more than the average person, but not if that weight is fat or muscle. Based only on scale weight, a 250-pound athlete with 8% body fat may be considered "overweight" by a typical weight chart. Such charts are not a good indication of ideal body weight for general health or for athletic performance.

Assessing Body Composition and Percent Body Fat

Peter Dazeley/Photographer's Choice/Getty Images

There are many methods of assessing a person's body fat percent and lean mass. The most common methods include the following.

Underwater Weighing - Hydrostatic Weighing

One method of body composition analysis in which a person is weighed while submerged in a large tank of water is called underwater or hydrostatic weighing This method of determining body composition relies on Archimedes' Principle of displacement which states:

1. The density of fat mass and fat-free mass are constant
2. Lean tissue is more dense than water
3. Fat tissue is less dense than water.
4. Therefore person with more body fat will weigh less underwater and be more buoyant.

Underwater weighing has been considered the gold standard for body composition assessment, however new, more sophisticated methods may make underwater weighing obsolete in the future.

Skinfold Thickness Measurements

Because underwater weighting it is complicated and cumbersome and requires special equipment, most exercise physiologists use simple skinfold measurements to determine body fat percent.
The American College of Sports Medicine says that when performed by a trained, skilled, tester, they are up to 98% accurate.
Compare prices: skinfold calipers

Bioelectrical Impedance

Bioelectrical Impedance is another method of assessing body fat percentage. There are a variety of body composition and body fat analyzers and scales available for home use that provide more than just total weight measurements. These devices determine total weight, the percent and amount of body fat, muscle mass, water, and even bone mass. While the readings can be affected by hydration levels, food intake, skin temperature, and other factors, if you follow the directions and take the reading under similar conditions, you will obtain the best results.
Compare prices: Body Composition and Body Fat Analyzers and Scales

BMI - Body Mass Index

BMI or Body Mass Index, is another method of estimating a person's body fat percentage based upon simple weight and height measurements. While the BMI calculation is an indirect measurement, it has been found to be a fairly reliable indicator of body fat measures in most people. Although some studies still question the accuracy of the BMI method of body fat measurement, especially for athletes.

Ideal Body Weight and Percent Body Fat

The ideal weight and fat-lean ratio varies considerably for men and women and by age, but the minimum percent of body fat considered safe for good health is 5 percent for males and 12% for females. The average adult body fat is closer to 15 to 18% for men and 22 to 25% for women.
Athletes tend to be at low end of this scale due to their increased lean weight (muscle mass). While low levels of body fat seem to be related to improved performance, body composition alone is not a great predictor of sports success. A linebacker needs to have enough body mass (lean and fat weight) to generate high forces and avoid injury. Body fat among elite athletes vary largely by sport. There is little evidence of any benefit when men drop under 8% and women drop under 14 percent body fat.

How Low Is Too Low?

While the average body fat percent in the United States and Europe is increasing, extremely low body fat percent is also a health problem. The female athlete triad highlights the problem. Women athletes who lose too much fat risk injury, decreased performance and health issues.
The female athlete triad refers specifically to three related health problems often found in women athletes:

• Eating disorders and low energy availability.
• Amenorrhea and menstrual disorders.
• Decreased bone mass and increased risk of stress fractures and osteoporosis.

This attempt to reduce body fat by extreme measures not only leads to decreased exercise performance, but can lead to severe health complications. Nutrient deficiencies and fluid/electrolyte imbalance from low food intake can lead to increased risk of fractures, illness, loss of reproductive function and serious medical conditions such as dehydration, and starvation. The medical complications of this triad involve almost every body function and include the cardiovascular, endocrine, reproductive, skeletal, gastrointestinal, renal, and central nervous systems.
Read the updated American College of Sports Medicine Position Stand on the Female Athlete Triad.

How Much Body Fat Is Too Much?

Just as too little body fat can cause physiological complications, too much body fat is also harmful. For men over 25% and women over 32% fat there is a dramatic correlation with illness and disease.

Isn't Body Composition Genetic?

Some aspects of your body composition are genetic (where you store fat), but most fat increase is related to lifestyle.

Can I Change My Body Composition?

Yes. To increase or decrease your percent of body fat you need to create the right balance between the calories in and calories out. The best way to do this is to decrease daily calories by about 500 and increase your exercise. Aerobic exercise along with strength training is ideal. If you are beginning a new exercise program, you are advised to first consult your physician.


Source:http://sportsmedicine.about.com/od/fitnessevalandassessment/a/Body_Fat_Comp.htm author Elizabeth Quinn

100 Calorie Snack Ideas to Help Your Weight Loss

Some snack inspiration for you. Just watch the sugar content in some of them. Enjoy! 1 apple and a handful of grapes
1 small natural yoghurt with a handful of berries or grapes
1 slice wholemeal toast with 1tsp peanut butter
100-calorie packet of reduced-fat crisps or savoury snacks
4 Slices of lean ham with salad
2 small chocolate chip cookies
2 single measures of vodka with diet cola.
3tbsp reduced-fat hummus and vegetable crudités
1 kiwi fruit and 1 orange.
1tbsp sunflower seeds.
1 low-sugar cereal bar
2 rye crispbreads topped with 2tbsp guacamole.
1 small glass red or dry white wine.
Two-finger Kit Kat.
8tbsp salsa and carrot sticks.
1 small banana and 1 satsuma.
Small handful of mixed nuts
½ carton fresh carrot and coriander soup.
1 Weetabix with skimmed milk
1 slice wholegrain toast with 1tsp low-fat spread and 1 tomato.
1 small pot reduced-fat chocolate mousse and a handful of strawberries.
½pt lager or cider
1 satsuma, 1 kiwi fruit and 1apple
2 sticks of celery with % tbsp. Guacamole Homemade kale crisps 2 Jaffa cakes
1 slice wholemeal toast with 1tsp low-fat spread and Marmite.
2 custard cream biscuits.
1 scoop reduced-fat ice cream with a bowl of sugar-free jelly
8 unsalted almonds.
5tbsp tzatziki and vegetable crudités.
1 pear and 1 satsuma.
Smoothie made from 150ml skimmed and ½ mango.
3 rye crispbreads with 1tbsp low-fat soft cheese.
1 low-fat instant hot chocolate drink and 1 small chocolate chip cookie.
10 jelly beans
1 glass of champagne
8 tortilla chips
1 pear and a handful of strawberries.
homemade protein ball
2 rye crispbreads topped with 3tbsp cottage cheese and salad homemade popcorn, flavoured with sweetner or salt or seaweed powder
Adapted from http://www.weightlossresources.co.uk/weight_loss/lose_weight/snacks.htm

Benefits of Team Sports

The Rugby World Cup started this weekend and as I left by husband loafing on the couch with a beer and a curry, whilst I went to netball training, it made me think about the benefits of team sports...
 

Team sports are sports that require many players such as football, basketball and volleyball among others and they offer many great benefits.  The following are major benefits of taking part in team sports.

 

1. Foster leadership abilities and working as a team

 

Team sports are very vital in helping develop their leadership abilities. In fact, most kids gain leadership due to their physical capabilities in a school team. It is essential for every player in any team sport to be aware of their roles in the hierarchy of leadership. Players also learn the importance of supporting the leader and therefore enhancing the efficiency of the team.

 

2. Promote responsibility

Similar to other sports, team sports teach the players how to become more responsible in their lives. For example in most schools, there are academic expectations required from all players. Parents also do not allow their children to engage in team sports unless they complete their school work.

3. Social benefits

 

There is always a great sense of loyalty to the team and this strengthens social bonds. This can hugely enhance your social life since you aregoing to make many new friends. Team sports also boost self-esteem and therefore increase happiness. Happy people are capable of socializing more easily.

 

4. Effective work out

 

Team sports such as soccer and basketball are a great method of exercising as they involve constant running as well as other activities that work the body muscles. It can therefore assist players to manage their weight and get fitter. Furthermore, team sports are particularly effective for exercising and toning leg muscles.

 

5. Motivation

 

Raining, but important match on? Let your team mates down at your peril! Need I say more...

 

 

 

Adapted from http://benefitof.net/benefits-of-team-sports/by Harri Daniel

 

The elite athlete paradox: how running a marathon can make you ill

Although exercise is good for you, when that exercise is extremely intense – for example during the training and completion of a hard race – the immune system is supressed, leaving an open window for infection.

On 1 March 1987, thousands of runners took to the streets of Los Angeles for the annual city marathon, unaware that many of them were about to provide crucial evidence for a study that would inspire three decades of research into the relationship between exercise and the immune system.
Monitoring the race closely was David Nieman, a scientist at Appalachian State University in North Carolina, and a keen marathon runner himself with a PB of 2:37. Nieman had become interested in the connection between intense exercise and our susceptibility to colds or viruses some years earlier after suffering a debilitating bout of flu while at the peak of his training for an upcoming race.

Intrigued as to whether there was a link, he got in touch with the organisers in Los Angeles, detailing his plans to set up a study monitoring the competitors and recording how many fell foul of infection both before and after the race, compared to non-runners in the same city at the same time.

Over 2,000 of the competitors that year took part in his study, and the results seemed to confirm Nieman’s suspicions: nearly 13% fell ill in the week following the race compared to just 2% of the normal population.

Nieman’s results paved the way for a theory called the “elite athlete paradox”. While exercise is good for physical and mental health, extremely intense exercise can actually lead to a suppression of the immune system for a couple of hours – an open window for infection.

When Nieman published his findings in 1990, the elite athlete paradox was a groundbreaking new idea, leading to a wealth of interest from human performance experts to immunologists who began researching the underlying molecular processes in more detail than ever before.

They found that exercise actually stimulates a powerful anti-inflammatory response, a key part of the body’s naturally built-in healing processes. While intense, long duration exercise sends this response into overdrive – thus temporarily compromising the body’s ability to defend itself – regular moderate-intensity exercise can combat the low-grade inflammation underpinning many chronic diseases ranging from diabetes and cardiovascular disease to dementia, various cancers and depression.

 

 

Image courtesy of vlado at freedigitalphotos.net

From an evolutionary perspective, it’s thought that this anti-inflammatory reaction occurs because our bodies have evolved with movement. Regular bursts of moderate-to-high intensity exercise have formed part of our daily lives for most of the past 200,000 years, acting as a natural cleansing mechanism from any lingering inflammation.

Inflammation has developed a bad name in recent years but, as a natural response to injury or illness, it’s a controlled, protective process that keeps us alive. In the short term, it induces symptoms such as heat, pain and swelling, but this kills dangerous microbes and simultaneously stimulates bodily repair and regeneration.

The silent, more dangerous form is chronic, low-level inflammation, which can arise due to a combination of factors. Genetic predisposition, stress, disrupted sleep patterns, modern diets and lifestyle elements such as smoking and alcohol abuse have all been implicated. And with 21st century life more sedentary than any previous time in human history, this is typically allowed to smoulder away unfettered. As a result, over time, the very processes designed to protect us begin to malfunction.

While at the University of Loughborough, João Viana researched the impact of exercise on chronic kidney disease, an incurable condition that affects around 6% of men and 7% of women, often leading to cardiovascular problems.

“Inflammation underpins most of these chronic diseases,” he says. “And it makes these patients very vulnerable to small, minor infections. Because their cells are so inflamed, their immune system is constantly switched on and, when it has to actually respond to a bacteria or a virus, it doesn’t handle it so well. In healthy individuals, the effect of exercise is to give a boost to the immune system, but for someone with a chronic condition, they first have to get their immune system back to normal and the anti-inflammatory effect can help with that. In our studies, we see the beginnings of this after just 30 minutes of walking on a treadmill. Big improvements then follow after six months of regular exercise.”

Image courtesy of nenetus at freedigitalphots.net

To fully understand the anti-inflammatory benefits of exercise, we need to look at the intricate signalling processes taking place down at the molecular level. The key players in these chains of events are proteins called cytokines: messengers that interact with the cells of the immune system and regulate the body’s pro- and anti-inflammatory responses.

One of the most important consequences of exercise is the release of large quantities of a particular protein called Interleukin-6, a multi-functional cytokine that is derived specifically from muscle tissue. The greater the duration and intensity of the workout, the more Interleukin-6 is produced. In this instance, Interleukin-6 acts as a powerful hub, switching off other cytokines involved in inflammation and stimulating those that control anti-inflammatory responses.

It also works in conjunction with the motor centres in the brain to stimulate the adrenal glands via the activation of different pathways in the nervous system. These glands, located above the kidneys, release a hormone called cortisol into the bloodstream, which stops the immune cells producing pro-inflammatory cytokines.

As well as affecting which proteins are turned off and on in the bloodstream, exercise also affects the movement and abundance of immune cells in the fat tissue, a particularly important role as the accumulation of fat leads to the production of pro-inflammatory fat molecules called adipokines. These maintain a persistent level of inflammation that is enhanced further by the movement of immune cells – such as white blood cells, which wrongly assume the inflammation is a sign of injury or infection – into the fat tissue. Exercise stops this migration in its tracks and reduces the amount of fat stored in the abdominal regions, and thus the production of adipokines.

But why do athletes who complete marathons or undergo consistently intense training regimes experience a momentary weakening of the immune system? This is because for such durations of exercise, the natural anti-inflammatory response is amplified far beyond usual levels. Large amounts of an anti-inflammatory cytokine called Interleukin-10 are released and, in these quantities, this molecule weakens the body’s defences to bacterial or viral pathogens.

However, this simply means that these athletes have to be slightly more cautious about their health during training and competition. Nieman and others also now believe there are ways of counteracting the effects of Interleukin-10, through natural plant molecules such as quercetin. This is a powerful antioxidant contained in apples, blueberries, onions, kale and broccoli, and it is five times more powerful than vitamin C. One study of 40 cyclists who took 1000mg of quercetin daily before, during and after a particularly intense training camp, showed they had a much lower incidence of illness in the weeks after the camp.

“Marathon running can also lead to the production of too much cortisol,” Viana says. “Like Interleukin-10, this can suppress the immune system, but there’s evidence you can blunt its effects by making sure you maintain your carbohydrate levels as much as possible during and after exercise. But these things are also related to psychological stress – you have to try to keep that to a minimum and make sure you get adequate sleep as the circadian rhythms can have a big effect on your immune response.”



Source:http://www.theguardian.com/lifeandstyle/the-running-blog/2015/aug/27/the-elite-athlete-paradox-how-running-a-marathon-can-make-you-ill

Intermittent Fasting and Muscle: How To Burn Fat With Fasting (And NOT L...

 

 

 

 

 

 

 

Source:https://youtu.be/_nBIMiL_KiE

Number 1 Weight Loss Tip: Exercise in the morning

If I had to pick a single factor that I thought was most important in a successful exercise or weight loss program, it would be to exercise first thing in the morning… every morning! Some mornings, you may just be able to fit in a 10 minute walk, but it’s important to try to do something every morning.

So why mornings?…

• Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.

• When you exercise early in the morning, it “jump starts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you’re burning more calories all day long just because you exercised in the morning!

• When you exercise in the morning you’ll be *energized* for the day! Personally, I feel dramatically different on days when I have and haven’t exercised in the morning.

• Many people find that morning exercise “regulates” their appetite for the day…that they aren’t as hungry and that they make better food choices. Several people have told me that it puts them in a “healthy mindset”

 

Image courtesy of artzsanui at freedigitalphotos.net

• If you exercise at about the same time every morning… and ideally wake-up at about the same time on a regular basis, your body’s endocrine system and circadian rhythms adjust to that, and physiologically, some wonderful things happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it “knows” it’s about to happen…why? because it “knows” you do the same thing just about everyday. You benefit from that in several ways…

• It’s MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it’s never really “prepared” to awaken.

• Your metabolism and all the hormones involved in activity and exercise begin to elevate while you’re sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.

• Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

• For many people, that appointed time every morning becomes something they look forward to. It’s time they’ve set aside to do something good for themselves…to take care of their body and mind. Many find that it’s a great time to think clearly, pray, plan their day, or just relax mentally.

• Research has demonstrated that exercise increases mental acuity… on average it lasts four to ten hours after exercise! No sense in wasting that while you’re sleeping. :)

• Exercise first thing in the morning is really the only way to assure that something else won’t crowd exercise out of your schedule. When your days get hectic, exercise usually takes a backseat!

• If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it’s a priority in your life). If necessary, you can go to sleep a little earlier. Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep! :)

• You’ll feel GREAT! DO IT! :)

Source:http://www.freeweightloss.com/articles/exercise_in_the_morning

Author and exercise Physiologist, Greg Landry, offers free weight loss success stories and articles, and unique weight loss programs at his site..  www.landry.com

Fasting For Weight Loss Tips (The 16 Hour Fast) [Part 2]

 

Part 2, 16 hour fast. This is the one I do, works for me...

 

 

 

source:https://youtu.be/tBqSNv2z4Ds

A bottle of water before mealtimes could aid weight loss

Obesity is a growing health concern in the US, affecting more than a third of American adults. But according to a new study, losing weight does not have to be a mammoth task; simply drinking 500 ml of water 30 minutes before each meal can help.

Drinking 500 ml of water half an hour before breakfast, lunch and dinner may help with weight loss, according to new research.

Published in the journal Obesity, the study found drinking 500 ml of water half an hour before eating breakfast, lunch and dinner led to greater weight loss among obese adults compared with those who did not drink water before mealtimes.

"The beauty of these findings is in the simplicity. Just drinking a pint of water, three times a day, before your main meals may help reduce your weight," says Dr. Helen Parretti, of the University of Birmingham in the UK.

It is well established that water is essential for our health. It rids toxins from the body, transports nutrients and oxygen to cells, lubricates joints, regulates body temperature and protects the body's organs and tissues, among other functions.

Previous studies have also demonstrated other benefits for water consumption. In 2013, for example, Medical News Today reported on a study suggesting that drinking water before a mental task can boost brain performance.

Other research has also suggested water consumption may be effective for weight loss. Dr. Parretti and colleagues set out to investigate this association further.

Water 'preloading' before mealtimes led to 1.3 kg greater weight loss over 12 weeks

The team enrolled 84 obese adults to their study and randomized them to one of two groups. One group was required to consume 500 ml of tap water 30 minutes before breakfast, lunch and dinner - referred to as "preloading" - every day for 12 weeks. The remaining participants - the control group - were asked to imagine their stomach was full prior to each main meal.

All participants received a weight management consultation at study baseline, in which they received advice on how to improve their diet and physical activity levels. All subjects also received a follow-up telephone consultation 2 weeks later.

Compared with the control group, participants who preloaded with water prior to each main meal lost an average of 1.3 kg (2.87 Ibs) more in weight. Preloading subjects lost an average of 4.3 kg (9.48 Ibs) over the 12-week period, while control subjects only lost an average of 0.8 kg (1.76 Ibs).

Dr. Parretti told MNT that the study was not designed to understand exactly how water consumption drives weight loss, but she suggested several possible mechanisms could explain the findings.
"These could include that drinking water increases your metabolic rate temporarily or that it makes you feel fuller so you then eat less at mealtimes," she noted.  The researchers say their findings provide "preliminary evidence" that drinking water prior to main meals can aid weight loss, and note that it is a simple strategy health care professionals could easily promote for overweight or obese patients.

Dr. Parretti adds:

"When combined with brief instructions on how to increase your amount of physical activity and on a healthy diet, this seems to help people to achieve some extra weight loss - at a moderate and healthy rate. It's something that doesn't take much work to integrate into our busy everyday lives."

Dr. Paretti told MNT, however, that there are some groups of patients, such as those with heart or kidney failure, for whom consuming a pint of water before mealtimes may not be appropriate.
The team now plans to conduct a larger, longer-term trial looking to gain a better understanding of how water preloading influences weight loss.

"Losing a few extra pounds over the course of a year can be significant to an individual, and this could be an easy way to help with that weight loss," says Dr. Parretti. "It's a simple message that has the potential to make a real contribution to public health."



source:http://www.medicalnewstoday.com/articles/298627.php (author Honor Whiteman)

Intermittent Fasting: How Fasting Can DOUBLE Your Fat Loss Results [Part 1]

 

Few videos on intermittent fasting regimes over the next week. Have you tried any? Which do you think work? First up, 24 hour fasting....

 

 

 

 

 

source:https://youtu.be/QRqAg4QHQTc

Vitamin C: The exercise replacement?

Overweight and obese adults are advised to exercise to improve their health, but more than 50 percent do not do so. New research to be presented at the 14th International Conference on Endothelin: Physiology, Pathophysiology and Therapeutics suggests that taking vitamin C supplements daily can have similar cardiovascular benefits as regular exercise in these adults.

 

The blood vessels of overweight and obese adults have elevated activity of the small vessel-constricting protein endothelin (ET)-1. Because of the high ET-1 activity, these vessels are more prone to constricting, becoming less responsive to blood flow demand and increasing risk of developing vascular disease. Exercise has been shown to reduce ET-1 activity, but incorporating an exercise regimen into a daily routine can be challenging.

Image courtesy of piyaphantawong@freedigitalphotos.net

 This study, conducted at the University of Colorado, Boulder, examined whether vitamin C supplements, which have been reported to improve vessel function, can also lower ET-1 activity. The researchers found that daily supplementation of vitamin C (500 mg/day, time-released) reduced ET-1-related vessel constriction as much as walking for exercise did. Vitamin C supplementation represents an effective lifestyle strategy for reducing ET-1-mediated vessel constriction in overweight and obese adults, the researchers wrote.


Source:http://www.sciencedaily.com/releases/2015/09/150904144604.htm. (American Physiological Society (APS). "Vitamin C: The exercise replacement?." ScienceDaily. ScienceDaily, 4 September 2015. www.sciencedaily.com/releases/2015/09/150904144604.htm).

I Bought A Dog!

In my quest to get fit and loose weight, I have recently adopted an 11 month old Border Collie from a rescue centre. He has boundless energy and we are spending many great hours out walking and running in the early autumn sunshine.

If you want to live a healthier life get a dog, research suggests.

The companionship offered by many pets is thought to be good for you, but the benefits of owning a dog outstrip those of cat owners, the study says. A psychologist from Queen's University, Belfast, said dog owners tended to have lower blood pressure and cholesterol. Writing in the British Journal of Health Psychology, she says that regular "walkies" may partly explain the difference. Dr Deborah Wells reviewed dozens of earlier research papers which looked at the health benefits of pet ownership.

In some cases, the social support offered by an animal is greater than the support than another human could offer Dr June McNicholas Health psychologist

 She confirmed that pet owners tended in general to be healthier than the average member of the population. However, her research suggested that dog ownership produced more positive influence than cat ownership. As well as lower blood pressure and cholesterol, she said dog-owners suffered fewer minor ailments and serious medical problems. There was also the suggestion that dogs could aid recovery from serious illnesses such as heart attacks, and act as 'early warning' to detect an approaching epileptic seizure.  Stress-busting  Dr Wells said the precise reason for the benefits was not totally clear. "It is possible that dogs can directly promote our well-being by buffering us from stress, one of the major risk factors associated with ill-health. "The ownership of a dog can also lead to increases in physical activity and facilitate the development of social contacts, which may enhance both physiological and psychological human health in a more indirect manner." Dr June McNicholas, a health psychologist who has specialised on research into the health effects of pet ownership said that an important reason for the improved health of dog-owners was not just the exercise received while taking it for walks, but the opportunity for social contact with other dog-owners.



Source:http://news.bbc.co.uk/1/hi/health/6279701.stm (dog owners lead healthier lives)

Inactivity 'kills more than obesity'

A lack of exercise could be killing twice as many people as obesity in Europe, a 12-year study of more than 300,000 people suggests.

University of Cambridge researchers said about 676,000 deaths each year were down to inactivity, compared with 337,000 from carrying too much weight.
They concluded that getting everyone to do at least 20 minutes of brisk walking a day would have substantial benefits.
Experts said exercise was beneficial for people of any weight.
Obesity and inactivity often go hand in hand.

However, it is known that thin people have a higher risk of health problems if they are inactive. And obese people who exercise are in better health than those that do not.
The study, published in the American Journal of Clinical Nutrition, attempted to tease out the relative dangers of inactivity and obesity.

Obese v inactive

Researchers followed 334,161 Europeans for 12 years. They assessed exercise levels and waistlines and recorded every death.

"The greatest risk [of an early death] was in those classed inactive, and that was consistent in normal weight, overweight and obese people," one of the researchers, Prof Ulf Ekelund told BBC News.
He said eliminating inactivity in Europe would cut mortality rates by nearly 7.5%, or 676,000 deaths, but eliminating obesity would cut rates by just 3.6%.

Prof Ekelund added: "But I don't think it's a case of one or the other. We should also strive to reduce obesity, but I do think physical activity needs to be recognised as a very important public health strategy."

Prof Ekelund, who is based in Norway, is into cross country skiing and clocks up at least five hours of vigorous exercise each week.

However, he says all it would need to transform health, is brisk walking.

"I think people need to consider their 24-hour day.

"Twenty minutes of physical activity, equivalent to a brisk walk, should be possible for most people to include on their way to or from work, or on lunch breaks, or in the evening instead of watching TV."

The diseases caused by inactivity and obesity were largely the same, such as cardiovascular disease. However, type 2 diabetes was more common with obesity.

Tackle both

Commenting on the findings, Barbara Dinsdale, from the charity Heart Research UK, said: "This study once again reinforces the importance of being physically active, even when carrying excess weight.

"Changing your lifestyle is all good news for heart health, but physical activity is always easier to achieve and maintain without carrying the extra 'body baggage' of too much weight."
Prof John Ashton, president of the Faculty of Public Health, said changes were needed to make exercise easier.

"We need substantial investment in cycling infrastructure to make our streets safer.
"If more people cycled or walked to work or school, it would make a big difference in raising levels of physical activity."


Source:http://www.bbc.co.uk/news/health-30812439. Authour James Gallagher

Is it really necessary to Lose weight?

 

Millions of people are trying to lose weight. Taking off just 10 percent of your body weight can dramatically improve your health. Weight loss isn't about looking great or achieving a perfect physique. For some people, losing weight can save their lives. Once you get rid of excess fat, you'll have more energy and stamina. Your cholesterol levels will go down. Your breathing will improve. The health benefits of weight loss should not be underestimated.

 

Numerous studies have shown that weight loss can reduce the risk of stroke, cardiovascular disease, type II diabetes, high blood pressure, Alzheimer's disease, arthritis, and metabolic syndrome. Research indicates that people with a BMI (body mass index) within the normal range of 20 to 24.9 have the lowest mortality rates.

 

Even the slightest weight loss can prolong your life and ward off diseases. The more fat you lose, the better your quality of life will be when it comes to self esteem, mobility, and libido. A normal body weight makes you less prone to the diseases that can steal decades from your life. Losing weight and then keeping it off takes hard work and commitment, but it's well worth the effort.

 

 

Image courtesy of Stuart Miles at freedigitalphotos.net

 

 

It has been scientifically proven that many obesity-related conditions can be prevented by losing five to 10 percent of your current body weight. This includes heart disease, hypertension, high cholesterol, obstructive sleep apnea, inflammation, and even cancer. Once you start losing weight, you'll feel better and have more energy. If you experience fatigue and sleepiness during the day, these symptoms will go away.

 

Researchers have found that abdominal fat cells increase the production of chemicals that cause inflammation within your body. This leads to blood clots, plaques, and heart attack. When you lose 10 percent of your weight, the levels of inflammatory substances go down, which lowers your risk of stroke and cardiovascular disease. Maintaining a normal body weight is the best way to keep your heart healthy and live a long life.

 

Weight loss and a healthier lifestyle can improve the way you look and feel. A slim body is only part of the picture. People who manage to lose weight have a new outlook on life, an improved self-image, and more confidence. They also present a lower risk of depression, mood swings, and memory decline. Studies suggest that weight loss improves mental focus, alertness, and attention. Now that you know these things, you should feel more motivated to lose weight.