For most of us, diet and nutrition are an incredibly important part of how we live our lives. We understand that eating well means we’ll be healthier, but on the other hand, it seems as though every day we’re bombarded with advertisements telling us exactly what to eat and how to eat it (usually involving […]
The post The Truth About Nutrition: Why Everything You Know May Be Wrong appeared first on Just Health Life written by Maria Todorov
]]>For most of us, diet and nutrition are an incredibly important part of how we live our lives. We understand that eating well means we’ll be healthier, but on the other hand, it seems as though every day we’re bombarded with advertisements telling us exactly what to eat and how to eat it (usually involving high-calorie foods that aren’t good for us). It’s difficult to navigate these choppy waters, so we’ve pulled together some of the most common nutritional myths out there and dissected them in hopes of helping you get to the truth about nutrition.
The line between science and pseudoscience is not always clear. Sure, there are generally accepted facts based on hard evidence; but what happens when the research isn’t there? Instead of saying something definitive, some researchers turn to educated guesses and projections based on previous studies or theories. However, while they’re certainly useful in creating informed hypotheses, these conclusions often get perpetuated over time as facts even when the original data doesn’t back them up. This is one reason why myths start…and why they stick around for so long.
If your goal is to lose weight, eating six meals a day may seem excessive. But, it can actually be an effective way to not only lose weight but also stay healthy in general. Smaller meals spaced throughout each day can help keep your blood sugar levels even while decreasing feelings of hunger and discomfort (or bingeing) when you do eat. Each meal should consist of a balance of proteins, carbs, and healthy fats. For example, if you decide to go with breakfast as one of your six meals—try making eggs with toast and fresh fruit or oatmeal with a side of nuts or berries.
Here’s a little secret: no one diet works for everyone. I repeat, no one diet works for everyone. We are all unique individuals and our food needs are different based on genetics, lifestyle, etc. Yes, there is one type of food that most people need to consume in order to be healthy and fit—things like fruits, vegetables, protein-rich foods (lean meats), whole grains (like brown rice or quinoa), and healthy fats—but depending on your genetics and body composition you may need more or less of certain things to stay healthy.
We’ve been told for years that calorie counting is key to weight loss, but it may be time to rethink that. In a recent study, scientists learned that people who lost weight by dieting were not able to keep their weight off. Those who lost weight without any dieting had a much better success rate with maintaining their new size. To sum up, when you lose weight through traditional diets, it means you’re going hungry and struggling to lose your desired weight. This can lead to binge eating in an attempt to replenish calories lost during dieting.
Expensive foods are often more nutritious, but an inexpensive diet is more likely to be balanced. Inexpensive foods tend to have a better nutrient profile because they’re typically purchased in large quantities and used for meals that last several days. By contrast, expensive, highly perishable foods are often eaten only once (for example, in restaurant meals). They generally have a poor nutrient profile, which means most of their calories come from fat and sugar. The higher cost of perishable items—as well as other factors such as lack of access to healthy food—means they aren’t always eaten in moderation or on a regular basis.
If you asked people why it’s important to eat a balanced diet, most would tell you to get plenty of lean protein, fresh fruits and vegetables, whole grains, and healthy fats. But in recent years we’ve been told that fat is actually worse for us than sugar. Bad cholesterol clogs our arteries while good cholesterol keeps us healthy. We’re also constantly being advised to choose foods low in saturated fat, which can make it hard to know what exactly is good for us and what isn’t. As with many of today’s nutritional guidelines, much of what we think we know about nutrition is based on decades-old science that’s simply not relevant anymore—and even then was never as clear-cut as we’ve been led to believe.
If you’re trying to lose weight or gain muscle, skipping breakfast is a big no-no. A review of 17 studies found that breakfast skippers had a higher body mass index (BMI) than people who ate breakfast every day. This trend was seen in both adults and children, although it was more pronounced in teens and adolescents, which suggests that skipping breakfast will make you fat and might be particularly dangerous during periods of rapid growth. Regardless of whether you’re trying to lose weight or maintain your current body composition, eating something before exercise is key for overall performance. Even if it’s just a small snack with some protein and carbohydrates beforehand, you’ll have much more energy when your activity begins—and less risk of injury and burnout along the way.
The truth is that both protein and carbohydrates can be used to fuel your workouts, but which one you use depends on your goals. If you’re looking to build muscle, prioritize carbs and eat an average of 1 gram of protein per pound of body weight (1.2-1.4 grams per kilogram). If you’re trying to lose fat, have a diet rich in proteins—such as meat, fish, eggs, and soy products—and reduce carb intake by eating fewer grains and legumes. While it may sound counterintuitive, low-carb diets actually burn more calories than low-fat diets because they make your body work harder to convert protein into energy while preserving its fat stores for other important functions like immune system activity and cell repair.
Juice cleanses are all the rage these days, but there’s actually quite a bit of evidence that suggests juicing will not only leave you with a bad case of gastrointestinal distress and empty your wallet, but it could also be dangerous. For example, making matters worse is that cleansing diets usually eliminate important vitamins and minerals. They can also deplete sodium levels in your body, which can cause further problems when you start eating solid foods again. The bottom line? Cleansing diets may seem to offer an easy fix to certain health concerns, but they do more harm than good in most cases. If you’re interested in cleansing or cleansing-type diets as part of your long-term wellness plan (and not just a quick fix), then do some research and consult with your doctor first.
The post The Truth About Nutrition: Why Everything You Know May Be Wrong appeared first on Just Health Life written by Maria Todorov
]]>Being healthy doesn’t just mean being physically fit, but being fit in every sense of the word. A large part of staying fit requires changing your diet and exercise habits, which can be very difficult to do, especially if you have been doing the same thing for many years. Here are some tips to help […]
The post Fitness: The Key to a Healthy Lifestyle appeared first on Just Health Life written by Maria Todorov
]]>Being healthy doesn’t just mean being physically fit, but being fit in every sense of the word. A large part of staying fit requires changing your diet and exercise habits, which can be very difficult to do, especially if you have been doing the same thing for many years. Here are some tips to help you start living a healthier lifestyle.
Exercise is important for many reasons. First, it’s essential for maintaining good physical health, which is in turn crucial for optimizing our mental health. In fact, nearly all chronic diseases—such as heart disease and diabetes—can be prevented or even reversed through exercise and a healthy diet.
Research also suggests that exercise is an effective way of managing anxiety and depression. When you feel happier and more energetic, you’re able to enjoy life more fully, meaning you’ll be less likely to suffer from stress-related illnesses that plague modern societies today.
Exercise can also help us cope with stress by reducing levels of cortisol (the stress hormone) in our bodies; people who exercise regularly show lower levels of cortisol than those who don’t. The result? Your body will become stronger and healthier if you exercise consistently, but your mind will also benefit immensely.
A regular fitness routine has been shown to reduce symptoms of mental illness like schizophrenia, dementia, bipolar disorder, major depressive disorder, anxiety disorders, and substance abuse disorders.
This part should talk about – How much exercise do I need?: It depends on your current state of health and your goals! A reasonable goal is 2–3 sessions per week that last around 30 minutes each session. As far as intensity goes, aim for 60–70% maximum heart rate during aerobic exercises such as jogging or cycling; increase resistance during strength training exercises if possible so that you’re working at 80–90% maximum effort.
Another common mistake people make when working out is working out for hours and hours. In fact, some people are so eager that they end up injuring themselves in their enthusiasm! It’s true—exercising more doesn’t necessarily mean you’re going to be healthier. Exercising intensely for shorter intervals will help you reach your fitness goals faster than spending hours at it. To optimize efficiency, keep your workout under an hour in length; after all, most people can’t concentrate on anything longer than that! High-intensity interval training (HIIT) workouts have been proven time and again to get results fast with an extremely low rate of injury. So if you want to lose weight or get fit, HIIT is your best bet.
Gyms offer a variety of services and specialties, so it’s best to do your research. Do you want a gym that emphasizes group classes? One with a spa? What about one that caters to a specific kind of workout (cycling, running, etc.)? Finding a gym that fits your needs and is convenient for you can help motivate you toward fitness goals. If joining a gym isn’t an option for you, check out free online resources like Youtube or Google Fitness. Even if you can’t afford or join a gym, exercise can help keep us fit! Start by walking at least 30 minutes every day.
It is important that you figure out your workout beforehand, even if it is simple. Write down what it will include, how long it will take, and when you will be doing it so you don’t end up wasting time figuring out your workout at that moment. It also gives you something to look forward to which increases your motivation as well. You should always have some sort of plan for your workout or else it won’t get done. If you are an exercise novice or have been sedentary for a while then you may want to make sure that there is someone in your life who can help motivate and encourage you through some tough spots as well as help explain things in more detail if they become necessary.
How many calories does your body need each day? It’s easy to forget how much energy you’re using on any given day. Here’s a quick guide, though it’s important to remember that these are estimates and may be higher or lower depending on your size, gender, age, and activity level. If you’re not sure how much energy you need daily, start by determining how many calories you burn each day. This can be done through personal experimentation (e.g., keep track of what activities you do each day and record how many calories you expend doing them) or by using an online calculator.
Interval training is one of, if not THE best way to work out. The beauty of interval training is that it can be used with any exercise. Whether you are working out with a group or on your own, you can incorporate short bursts of fast and intense exercise into your workout routine. A great way to start interval training is by starting slow and gradually increasing your pace over time. Then work on adding another burst of intensity throughout your workout. For example, run at 5.5 miles per hour for 1 minute and increase up to 6 miles per hour for 30 seconds then back down to 5.5 miles per hour for 1 minute again in between sprints or runs throughout your workout—be sure not to push yourself too hard!
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]]>Whether you’re looking to lose weight or just burn some extra calories, the key to getting in shape is exercising more frequently. Many people avoid working out because they think it’s going to be boring and tedious, but here are eight exercises that will help you lose weight while still feeling like you’re having fun! […]
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]]>Whether you’re looking to lose weight or just burn some extra calories, the key to getting in shape is exercising more frequently. Many people avoid working out because they think it’s going to be boring and tedious, but here are eight exercises that will help you lose weight while still feeling like you’re having fun! Each exercise burns between 200 and 400 calories, so if you do them all together, you can seriously boost your calorie-burning potential while getting fit! With these exercises, you’ll be hitting every muscle group in your body and burning tons of calories at the same time!
Hold a standard plank for at least 30 seconds to build up strength in your upper body and core. Although your abs will be burning, you should feel your shoulders shaking more than anything else. This is one of those exercises that require slow and steady progressions. Don’t try to add time or difficulty too quickly; instead, focus on stability and form. Make sure not to bend from your elbows or let your lower back sag; push through with your toes, squeeze everything tight, hold it—and you’ll be one step closer to achieving fitness goals!
Mountain climbers may be one of those secret-weapon exercises. This exercise works your lower body, core, and upper body muscles in one move—not to mention it’s effective at boosting endurance. To do mountain climbing, begin in a pushup position with your hands on a yoga mat or towel and your feet hip-width apart on another mat or towel. Step one foot up toward your hands while keeping the other leg extended behind you and both arms straight. Then step back down to starting position. Do 10 reps for three sets on each side.
The next exercise on our list is burpees, which are an effective way to torch calories. According to research published in Applied Physiology, Nutrition, and Metabolism, one minute of burpees can burn as many as 110 calories. Start by standing with your feet slightly wider than hip-width apart. Squat down and place your hands on the floor directly underneath your shoulders (like a push-up position). Kick your feet back so they’re flat on the floor; then lift them up again and jump as high as you can. This will count as one rep. Do five sets of 10 reps at a pace that’s challenging but not too hard.
Squats are incredibly effective at burning calories. The exercise is so calorie-intensive because your legs do all of the work, and you use your own body weight for resistance. A study conducted by scientists at Laval University found that people who did five, 30-second sets of squats burned as many calories as those who pedaled a stationary bike for an hour. Squats are also easy to incorporate into a variety of routines—you can do them during commercial breaks or while brushing your teeth!
Pushups are one of the best all-around upper body strengthening and calorie-burning moves you can do. They’re effective for targeting your chest, arms, shoulders, back and even your legs (if you’re doing a full pushup). And if you do them right—from your toes instead of on your knees—you can work your core as well. Although pushups are also great for strength training, be careful not to go too heavy; remember that you still want to build endurance with these. Go for 10–15 reps per set when using lighter weights.
You might be surprised to learn just how many jumping jacks you can do in a minute. According to research conducted by Metabolic Technologies, tuck jumps have an energy expenditure of 100-130 calories/minute and up (an up being any repetition above five). An all-out 30-second burst will help you torch a whopping 372 calories! Try it: Stand with your feet shoulder-width apart and both hands resting at your sides. Jump up as high as possible, bringing your knees to your chest. Straighten back out again on landing and repeat. Repeat for one minute and then rest for one minute before beginning again. Continue repeating until you hit 60 minutes total for maximum calorie burn!
Jump rope is a great form of exercise because it’s one of the few workouts that burn as many calories as running. In fact, jumping rope will actually consume more energy than jogging at 6 mph. The American Council on Exercise reports that jumping rope burns up to 8.7 calories per minute, which puts you in better shape than just about any other workout out there. If you can go for 15 minutes nonstop with a 2-minute rest break, you’ll be burning 116 calories—and when was your last run?
To get started, try jumping over a speed rope set at 3 to 4 inches off of the ground while holding onto both handles. Your goal should be to jump continuously and keep a good posture throughout your workout. It may take some practice before you feel comfortable trying advanced moves like hopping on one foot or switching directions mid-air, but if you stick with it, these moves are bound to become easier and soon enough you’ll have an impressive arsenal of skills under your belt! To really challenge yourself (and continue building endurance), consider incorporating resistance bands into your routine by using them as handles during jumps.
Running upstairs is fantastic exercise. Not only will it help you get a lean and defined upper body, but it’s also an excellent calorie burner. It’s important to remember to keep your form in check when doing so; there’s no use risking injury when you could be burning even more calories. Running on stairs builds muscles in your legs and glutes, which will slim down your legs if used consistently. To maximize results, make sure to run at full speed—but don’t forget to hold onto railings for safety! For example, if you weigh 150 pounds, each flight of stairs climbed should burn around 145 calories after about 20 minutes of running.
The post 8 Exercises That Burn The Most Calories appeared first on Just Health Life written by Maria Todorov
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