Healthy Living: Simple steps to a better life
Colin McDougall

When you watch TV or read magazines you get the impression that most people spend their days as lean, mean exercise fanatics who compete in triathlons, eat tofu, and drink a gallon of rain water a day.

If you dont fit this profile, you are not alone. Consider:

Seven out of 10 American adults don’t exercise regularly, despite the proven health benefits, according to a 2002 study based on more than 68,000 interviews for the National Center for Health Statistics.

80 percent of people in the US older than 25 are overweight based on the body mass index (BMI), a national guideline computed through a combination of weight and heightaccording to a Harris Poll released in 2002.

According to the American National Center for Chronic Disease Prevention and Health Promotion (CDC), in 2000 the most common actual causes of death in the United States were tobacco (435,000), poor diet and physical inactivity (400,000), alcohol consumption (85,000).

The writing is on the wall poor diet and physical inactivity is about as dangerous as smoking.

So, why dont we exercise and eat right?

For most of us, the answer is: time. Exercise and diet take time away from our work, our families, our lives.

Some of us have tried to fit exercise into our daily routines before and maybe even stuck with a program for a while, but finally saw too little gain for the effort and time it took.

Heres the good news: a healthy lifestyle wont consume you like it might have years ago. The science of healthy living has come a long way in recent years. Consider:

Modest but regular exercise has proven to raise the bodys metabolic rate, so that you burn fat even when at rest.

New strategies of exercise and diet bring results much sooner than ever before, without drugs.

A healthy lifestyle isnt only about working out and cutting out foods you like. Its also about applying a balanced approach to all areas of your life. For example, studies show that you can lose weight by simply watching less television.

Realistic health improvement for real people

We all know we should take better care of ourselves, but modern lifestyles with hectic work schedules, commuting, and family and social responsibilities make it difficult for us to live a healthy life.

But you can begin to live a healthier life. You can start slowly and work in more healthy practices. Interestingly, even small changes can lead to big improvements over time. Begin modestly by making a commitment to starting to do something and to stay with it. As you proceed, remember to be proud of your accomplishmentsyou will be doing more than 70 percent of the population!

The doctor will see you now

Before embarking on a fitness program and making dietary changes, talk with your doctor about your plans. If you have prior health conditions, especially cardiovascular disease, your doctor may want you to avoid certain exercises. If you are on certain medications, your doctor may give you valuable information on avoiding drug interactions with certain foods such as grapefruit and with some herbal supplements.

A special word to smokers

If you smoke, you know you need to quit. Modern research links smoking to a vast array of cancers, as well as heart and cardiovascular disease. According to the American Cancer Society, smoking alone causes one-third of all cancer deaths.

The bottom lineif you are a smoker, stopping represents the single best health action you can take. Talk with your doctorthere are new treatments available.

Some basic health objectives

It can be hard to know where to start when you want to improve your health.

Here are three baseline objectives for a healthier lifestyle:

Lose weight / Eat a more balanced diet

Get more exercise

Reduce stress

Lose weight / Eat a more balanced diet

Qualified health professionals agree the keys to losing weight are to eat less, eat a more balanced diet, and to increase your exercise level. In general, reducing your intake of protein and eating more fruits and vegetables is a good start. Try and reduce your intake of saturated fats common in fried foods. Your heart will thank you.

Here are some tips:

Eat a diet that contains lots of:

Whole grains

Fruit

Vegetables

Ensure you are getting an adequate supply of:

Vitaminsa daily multi-vitamin is good protection

Calciummany men and women do not get enough calcium in their diets, putting them at risk for osteoporosis.

Watermany adults do not consume enough water each day

Reduce your consumption of:

Fat

Sugar

Salt

Processed foods

Fast food meals

Alcohol

Other Tips:

Make your own nutritious lunch and take it to work. Youll save money and feel better too.

Buy veggies for snacks, such as small washed carrots or apple slices, which you can put into re-sealable bags and take to work.

Consider diet supplements for weight loss and health

Despite our best efforts, it is hard to eat a balanced diet everyday. Consider taking one or more of the excellent vitamins and supplements available, but check with your doctor first before taking them.

Today, you can get the latest high quality vitamins and dietary supplements at low prices and without leaving your home by ordering over the Internet. Here is an excellent example of a vitamins site.

Avoid fad diets

Use common sense and follow the advice of government health authorities, university nutritionists and other well-accredited health care experts. Reliable nutrition advice is available free by contacting your local health department and talking with a nutritionist.

Be wary of the latest Fad Diets put forward by authors. Healthy eating is not rocket scienceyou need to eat a balanced diet that includes the four food groups:

Vegetablesthree or more servings per day

Whole grainsfive or more servings per day

Fruitthree of more servings per day

Legumestwo or more servings per day

This is well documented by decades of research. Sure, the fad diets may help you lose weight temporarily but at worst you could seriously damage your health and at best, you will likely gain the weight back if the diet is not sensible and sustainable.

Get more exercise

The second key to losing weight is to add more physical exercise into your lifestyle.

Exercise takes some effort and time, so it is fair to ask why you should bother. The key reasons include the following:

Weight loss

Reduced risk of heart disease and stroke

Increased energy

Increased bone strength

Maintenance of muscle mass

Reduced stress levels

Better appearance

Research continues to show that any exercise is better than none. For example, regular walking or gardening may be beneficial in reducing your risk of heart disease.

Exercise

At a minimum you should strive for at least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week.

Other exercise levels will depend on your physical condition and goals. Consider a session or two with a certified personal trainer to accurately assess your current physical condition and plan an exercise regimen.

Easy ways for non-athletes to add exercise to their daily lives:

Get off the bus a stop or two early and walk to work or home.

If you drive to work, park in a new location and walk a few blocks.

Take the stairs at work. Get off the elevator a few floors down and walk up a few flights.

Ride a bicycleyou dont need a fancy bike, but you should always wear a helmet

Walkits cheap and it works! The average person can walk three to four miles an hour. This makes many short trips to the store within walking distance, saving you money on gasoline and providing a health benefit at the same time.

Try gardeningraking, weeding, and tilling will all give you exercise. If you have a small, level yard, consider a push mower. These mowers are quiet, cut the lawn beautifully, and give you exercise all at the same time.

Enlist a friend to join youhave fun together and stay motivated

Consider creating a home gym

More and more people are purchasing exercise equipment to use at home. The advantages include:

No wasted time traveling back and forth to the gym

Ability to use the equipment more often and at more convenient times

Increased chance of participation by all family members

Here are some tips in selecting equipment:

Determine what goals you want to pursuestrength training, aerobic training or cardiovascular training before you look at equipment.
Buy sturdy, quality equipment from known manufacturers.
Purchase equipment that will meet your needs now and as you improve
Buy from a reputable retailer, who has a large selection, low prices, and stands behind their products. For an excellent example for home gyms (click here) and other fitness equipment.

Reduce Stress

The good news is that by eating a healthier diet and exercising more frequently, you will have already taken two of the most important steps to helping your body fight stress.

Obviously sources of stress are a personal matter. Be alert to chronic stress you have trouble managing. This can sometimes lead to more serious conditions for both men and women, such as depression. If you feel you are having trouble coping, it is best to talk with your doctor.

If on the other hand, you have the everyday level of stress most of us face, you may want to try these stress-reducing tips:

Make time for family and friends

Avoid stressful thoughts by not listening or watching the news first thing in the morning and last thing at night

Try listening to music or practicing meditation

Take vitamins B6 and B12they are excellent for fighting the effects of stress and most adults dont get enough of these important vitamins.

How can I get started on a healthier lifestyle?

If you are not living as healthy a life as you want right now, you may be wondering how you will find the time and the resources to make changes.

The good news is you dont have to make all the changes at once, but do resolve to make some improvements. Time is always an issue, but time taken to improve your health will yield big improvements in many other areas of your life.

There has never been a better time to start, because thanks to the Internet you can purchase quality heath care products and equipment, quickly and efficiently and save money too! Heres a link to get you started with weight loss programs and healthy living.

About the Author

Colin McDougall is a successful freelance writer providing valuable advice for people seeking weight loss programs and vitamins. Visit http://www.weight-loss-and-nutritional-supplements.com and http://www.vitamins-source.com for more articles. He also offers other health and exercise related sites such as http://www.a1-hockey-equipment.com and http://www.paint-ball-gun-reviews.com. His numerous articles offer several healthy living tips.

Tags: Alcohol Consumption, American Adults, American Cancer Society, Author, Balanced Approach, Body Mass Index, Body Mass Index Bmi, cancer;, cancers;, Cardiovascular Disease, Causes Of Death, Center For Chronic Disease Prevention And Health Promotion, certified personal trainer, Chronic Disease Prevention, Chronic Stress, Colin Mcdougall, depression;, Dietary Supplements, especially cardiovascular disease, exercise equipment;, Food Groups, Freelance Writer, Harris Poll, Healthy Lifestyle, heart disease;, Heightaccording, Metabolic Rate, National Center for Health Statistics;, National Guideline, Nutritionist, Paint, Physical Inactivity, Poor Diet, purchase quality heath care products, Rain Water, Simple Steps, Time Exercise —

Are you a bit of a risk taker when you want to lose weight? If you are the 500 calorie diet may be just what youre looking for. The truth about this diet is it is considered an extreme form of dieting; but is highly popular. Low calorie diets are common and 500 calories is at the lower end of the scale.

A diet is considered low calorie if it involves ingesting no more than 1200 calories per day. The idea of a low calorie diet is to lose weight quickly. If not administered correctly they can be dangerous and as such it is important to plan your 500 calorie diet with a professional dietician or nutritionist before starting. This article will help you to decide if the 500 calorie diet is right for you.

It is well known that the way to lose weight is to burn more calories than you take in. However a very low calorie diet can actually do more harm than good. When your body is craving more calories (energy) it can affect your metabolic rate. This means your body actually starts to eat away at your muscle mass.

It is doing this for the purpose of converting the muscle mass to energy, since there are no food reserves to take from. Because gaining muscle is the path to losing fat, this can have a highly detrimental effect on your body.

500 calories per day may be sufficient for some people depending on their:
– Gender
– Activity level
– Height
– Body type
– Overall health and well being

For other people though, particularly overweight people, consuming only 500 calories a day is almost like starving yourself. Your body is more than likely used to taking in over 2000 calories per day and up to 5000 or more. If you all of a sudden drop to 500 calories or less your body moves into starvation mode. Your metabolism then slows down to conserve energy.

While you are on the 500 calorie diet your body will learn to live with fewer calories. That means if you go back to your old high calorie habits (as all too many people do) you will have a sudden gain in weight, which is more than what would have occurred, had you not gone on your low cal diet.

The only real way to determine your ideal daily calorie intake is by using a bmr/amr calculator. You will then know how many calories you need to be healthy and to support your lifestyle. If you take 500 calories away from this, then you have the ideal number of calories, to take in per day to help you get your weight down.

As men and women are obviously different their ideal calorie intake is also different. This of course means while the average woman may need only 1200 to 1300 calories a day to survive, her male counterpart may need from 1500 to 1600. Again this is why it is so important for you to consult with your physician before starting any diet.

In conclusion a 500 calorie diet can be dangerous. However, if proper precautions are taken, such as a physical, to determine your overall health fitness, you can lose weight quickly.

Tags: 500 Calorie Diet, Body Moves, Calories Per Day, Detrimental Effect, Dietician, energy;, Fewer Calories, Food Reserves, food;, Gaining Muscle, Low Calorie Diet, Low Calorie Diets, Many People, Metabolic Rate, Metabolism, Muscle Mass, Nutritionist, Overweight People, physician, Popular Diets, professional dietician, Risk Taker, Starvation Mode, starvation;, Truth About —

Have you ever noticed that you can often find green tea or its extracts being sold near other weight loss products? Perhaps you never thought twice about it, but they don’t sell coffee, milk or other such beverages there, so why green tea? Let’s take a look at green tea and weight loss.

While it may not be 100% perfect (nothing is), you will see that green tea does have some pretty impressive benefits; not only on how much you weigh, but on your overall health as well. Ancient cultures have been aware of these properties for ages, but it is only recently that Western medicine and science have started to see how much this unassuming plant can do.

Before we get to the good stuff, it’s only fair to offer a few warnings. First, green tea contains caffeine, so those who can’t tolerate it, or have to avoid it for spiritual or health reasons shouldn’t drink it. Second, you should talk to your doctor before making any changes to your diet. Finally, none of the information in this article is meant to be medical advice of any kind. Always consult with your doctor and follow their advice. Okay, now on to the good stuff…

Green tea contains catechin polyphenols, which are powerful antioxidants. These appear to be the source of a lot of the health benefits associated with drinking green tea. Furthermore, the catechin increases your metabolism. Some studies have shown that green tea can boost your metabolism by as much as 4% for a full 24 hours after drinking it. Imagine drinking a cup or two of tea and then burning extra calories for a day afterwards.

The better metabolic rate is only the start of the good news about green tea and weight loss. One of the biggest problems with going on a diet is that you always seem to feel hungry. But green tea comes to the rescue yet again! How? First it helps to regulate blood sugar levels, which play an important part in how full we feel. Next, the polyphenols in green tea may suppress the body’s production of the enzyme leptin which makes us feel hungry. So, it not only makes you feel fuller, it also makes you less hungry at the same time.

So far it’s easy to see how green tea is a natural ally in the fight for losing weight, but we’re not quite done yet. As if increased metabolism and feeling full weren’t enough, there is also some evidence that compounds found in green tea reduce how much fat the body absorbs. The catechins, caffeine and theanine work to inhibit the lipase enzymes that signal the body to store fat.

Add to all of this the fact that tea has zero calories, and there should be no doubt that green tea and weight loss go together. Just drink a cup or two every day, and you should start noticing the positive effects before you know it.

Tags: Ancient Cultures, Beverages, Blood Sugar Levels, Calories, Catechin Polyphenols, Coffee Milk, Extracts, Going On A Diet, Good Stuff, Green Tea, Health Benefits, Health Reasons, Healthy Diet, Impressive Benefits, Losing Weight, Medical Advice, Medicine, Metabolic Rate, Metabolism, Unassuming Plant, weight loss products;, Western Medicine —

You may ask, what the best belly fat exercises are. To be honest, there are hundreds of exercises you can do to get rid of that belly that just doesn’t seem to want to go away. The great thing is they all work, you just have to find what works best for you. I know that may not seem like a big deal, however it may be one of the most important factors in this whole process.

The reason being is that you want to make sure that you can go the distance with the particular program. In the past many people have chosen a program, getting burned out and it causes them to fall short of their goal.

OK, now that we have that out of the way let’s take a look at some of the best exercises that could help you get rid of that bulge that’s so aggravating to get rid of. Jogging, jogging, jogging, this helps you burn calories and it also keeps your metabolic rate up even when you’re not doing anything.

Some people can’t take the rigors of jogging; it may be too hard on some their joints such as their hips, knees, and even their back. So the other option would be walking. The great thing about walking is that it doesn’t have to be speed walking or even miles at a time; simply a brisk walk for 10 to 15 minutes a day will work.

Another great exercise is yoga; this exercise can not only get you slim and trim. Yoga can also help you stay in the right frame of mind to get the job done. Yoga may take some time to get use to; however it’s an excellent way of getting you where you want to be.

The next exercise I would recommend would be crunches or sit ups. The great thing about sit ups or crunches is that there is a variety of ways you can do these. There are different angels you can use while doing your crunches or sit ups. This way it reaches all the different abdominal muscles that you have.

There you have it. These are just a few of the best belly fat exercises which you could do to reach your goal of having a flat tummy. Put these few exercises, or even one of them into practice, and you will be sure to get where you want to be.

Tags: 15 Minutes, Abdominal Muscles, Angels, Brisk Walk, Bulge, Calories, Exercise, Exercises, Flat Tummy, Frame Of Mind, Hips, Important Factors, Joints, Knees, Many People, Metabolic Rate, Rigors, Sit Ups, Ups, Yoga —