How to Fight Being Overweight

balanced dietIt is not a secret that being obese negatively affects your self-esteem, health, and well-being. A person with a body mass index of more than 30 is considered overweight and puts themselves at a higher risk of medical complications, the likes of type 2 diabetes, heart diseases, certain cancers, hypertension, stroke among others. An increasing number of Americans are becoming overweight, and this leads to many health issues.

Your genes play a crucial role in your body weight. However, there are other factors involved. Most people get fat and overweight as a result of lifestyle habits on the foods they take. Those on the rise of getting fat today have easy access to fattening fast foods, sweets, and sugar. If you want to make the right steps to fight to be overweight, here are some essential steps to take.

 

Have a Balanced Diet

You need to eat clean and healthy by incorporating fresh and organic foods into your eating regime. Eliminate and reduce the use of canned and processed foods. Avoid foods high on sugar as well as floor-based foods such as pastry and bread. Avoid deep fried foods as they have a very high-fat content. Avoid as much as you can fast foods as they are packed with salt and lots of non-healthy fats. You should also eliminate drinks such as soda as they have vast amounts of calories.

 

Manage Stress

Stress is associated with a high increase in hormones such as serotonin and cortisol, which can quickly lead to a metabolic imbalance. This imbalance may lead to accumulation of fat in your body, especially around the waist. Stress is also associated with high blood pressure, a vice all working to make you obese. When you have anxiety, you get many food cravings, and the type of food your body asks for during craving period is one high on fat and sugar.

 

Good Sleep

good sleepTo control your weight, you need to have a good night sleep. Deep rest helps your entire body to function in the right way. Sleep is quite essential in regulating and modulating neuroendocrine functions and other metabolisms. Poor sleep can result in problems in your metabolism.

 

Regular Exercises

Physical activities are essential in reducing body fats and building muscles. Exercising also has a crucial aspect of preventing diseases that are associated with obesity, such as type 2 diabetes, cardiovascular diseases among others. Exercises also regulate unhealthy body fats to improve your mood and promote better sleep.

Lifestyle Habits that Enhance Health and Longevity

longevityGrowing old is a fact of life and always inevitable. We want to live happily for long but there are those lifestyle habits that throw us under the bus. Living healthy doesn’t have to be that hard, you can do it by changing a few aspects on your lifestyle. Based on a study from the University of Zurich, there are four key lifestyle traits everyone can follow to extend his or her lifespan for more than ten years.

Whereas these findings may not be astonishing, many people do not know them. The lifestyle traits we discuss below provides us with more reasons to live a happy extended life.

 

Regular Exercises

The benefits of exercising can’t be overemphasized. Stats from the National Health Service show that a healthy adult over the age of 65 years should participate in at least 150 minutes of physical exercises every week. These exercises should be alternated between cardio such as cycling and jogging, to muscle training exercises such as rowing and jumping. You can seek the services of a professional trainer on the best exercises for your age.

 

Avoid Smoking

Cigarette smoking is the most detrimental of the four lifestyle habits. Studies show that those who smoke have a 57 percent increased chance of dying prematurely. The adverse effects of tobacco are widely known. Basing from the American Cancer Society, your blood pressure and heart rate drop when you smoke. As you work on avoiding smoking, take note to drink more water, at least eight glasses of water every day.

 

Healthy Diet

When we talk about a healthy diet, it is as simple as we put it. A healthy food goes to a large scale to extending your life. A couple of health research recommends eight easy tips for improving your diet. These tips include increasing your intake of fruits and vegetables, taking lots of fish and cutting down on the use of unhealthy substances such as salt and sugar.

 

Limit Alcohol Intakes

Those individuals interested in drinking excessively are without their knowledge taking off essential years off their life. Extreme consumption of alcohol is one of the most harmful and detrimental things you can probably do to your body. Studies show that small amounts of alcohol can have many benefits to your body, only if it is not abused. Studies show that one or two drinks each day can lower your chances of developing dementia or having a stroke. This study points out that whiskey is among the healthiest substances that have no fat, with deficient levels of carbohydrates.