There is no doubt that a good health brings happiness in your life.
But most of us are suffering from overweight so today I want to share some fitness and weight loss tips here.
Fitness and weight loss have had a history for over two thousand years, from swallowing tapeworms to magic weight loss pills, and waist trainers.
Losing weight has been one of the goals many people strive for, and desire a quick fix solution, but unfortunately, that isn’t possible. Losing weight and getting fit is a journey and a lifestyle.
Effective Ways To Achieve A Happier And Healthier life
Weight loss has many factors that contribute to it. Some including a well-balanced diet, an adequate amount of exercise per week, and obtaining the recommended amount of sleep each night.
Many people decide they want to lose weight and start dieting. Dieting provides short-term results, but not long term.
The road to losing that extra weight and becoming fitter than before is an expedition and becomes a lifestyle to see long-term effects of a healthy weight, great mindset, and happiness all around.
Eating Well-balanced Meals
What one eats is vital for the results they will achieve. Eating well-balanced meals is extremely important, as well as hydrating the body. Many believe eating less is the correct way to lose weight, which may be true in some aspects.
But it is more important what is being eaten. Four hundred calories of ice cream versus four hundred calories of a whole fruit and vegetable smoothie have a difference that affects the results that will be given.
It is critical to intake all of the macronutrients: carbohydrates, proteins, and fats.
Importance Of Carbohydrates
Carbohydrates are very important to one’s diet, as they are the main source of energy your body receives.
There are different types of carbohydrates: simple and complex. Simple carbohydrates include fruit (fructose), sucrose (table sugar), and lactose (dairy sugar).
Simple carbohydrates cause a rapid rise in blood sugar, and are digested quickly, and do not provide a full feeling for a long period of time.
Complex carbohydrates include foods such as brown rice, vegetables, beans, oats, and more. They provide the body with lasting energy and a longer feeling of being “full”.
Complex carbs also raise the blood sugar at a slower rate. Another type of carbohydrate is called fiber.
Fiber is calorie free and slows the rate at which sugar is absorbed into the blood into the bloodstream. Fiber makes you feel fuller longer, and helps move waste through the body, prevents constipation, and controls cholesterol levels.
Avoiding Unhealthy Fats
Fat is the most concentrated source of calories, yielding 9 calories per gram. Fats provide satiety, and there are healthy and unhealthy fats. Saturated and trans fatty acids that you’d want to stay away from.
These types of fats are able to raise your LDL, bad cholesterol levels, and lower your HDL, good cholesterol.
Saturated fats include food items such as cheese, whole milk, butter, etc. Trans fat occurs when vegetable oils are “hydrogenated”, turned into a solid fat, and include food items that have a long shelf life such as crackers, potato chips, fried foods may be included, and more.
The good type of fat that helps improve brain function, support normal growth and development of the body, and are good for the heart are mono and polyunsaturated fat.
Monounsaturated fats include almonds, peanuts, seeds, avocado, while polyunsaturated fats are food items such as salmon, herring, trout. Protein is another macronutrient that aids in building cell tissue, bones, and muscle.
Proteins also slow down the rate at which glucose is being absorbed and yields 4 calories per gram. Protein is important for building lean muscle mass, but getting enough carbohydrates and fats are very important to one’s diet.
How water helps to get good health
Water is very important and slowly cutting out added sugars, and extra sodium from the diet, such as soda, artificial juices, and more, can be one of the best things you can do to your body.
Staying hydrated is very important to get to your tissues, organs, brain, muscles, and more. It helps you focus better and function properly throughout your day.
It is recommended that the average sedentary man should drink 13 cups of water per day and the average sedentary women 19 cups.
Regular exercise will make you happy and healthy for sure
Exercise not only aids with losing weight, but can also decrease the risk of getting many diseases such as diabetes, heart disease, reducing high blood pressure, and so much more.
Exercise is great for everybody, any age, and comes with a diverse amount of benefits. A person who goes straight into intense exercises and working out every day may experience injury and not want to exercise again, or may experience a crash.
Getting into good shape is a journey, not a short-cut way
Again, getting into shape is a journey and a slow process. It is important to start slow and work your way up to increasing difficulty, the number of days per week an individual exercises, and the number of weights added. Starting slow is the best way to achieve maximal results and personal goals.
It is recommended to get 150 minutes of exercise per week. Ideally, 5 days per week for 30 minutes. If one is sedentary and that is too much right away, start off slow.
Mainly stretching out the muscles for the entire workout to get the body used to this new change, and adding slower progressions may develop optimal results, performance, and improvement.
There are many forms of exercise, and figuring out what works and makes one feel better is different than somebody else. If you hate running, you don’t have to do it to get your cardio out of the way.
You can cycle, swim, take a Zumba class, and so much more. The best exercise for losing weight is cardio, but weights and bodyweight exercises for strength are important for toning up and gaining lean body mass.
How Sleep Improves Your Mental & Physical Health That Leads To Happyness
Sleep is critical for one’s well-being. Not getting enough sleep routinely can be detrimental to one’s health. Sleep helps the recovering, growth, and healing to tissues.
Researchers have discovered that getting less than seven hours of sleep per night resulted in those individuals feeling hungrier, less satisfaction and satiety after eating, and lacked the energy to exercise.
Lack of sleep causes lack of energy and getting that energy from external sources such as coffee.
Being tired and losing energy causes the body to want more energy to be able to keep the day going, and since sleep wasn’t conquered, the body is going to experience the feeling of hunger more, causing an extra amount of calories, leading to weight gain.
This is because sleep deprivation slows down metabolism and the body’s ability to produce insulin (hormone needed to change sugars into energy) begins to not work properly.
When the body is unable to produce insulin, the food that needs to be converted to energy instead gets turned into fat. In order to acquire more sleep at night, changing your routine may be very beneficial.
Staying off electronics at least thirty minutes before bed can help the body become tired quicker, resulting in more sleep, is an example of a little change that makes a big difference for one’s overall health.
Getting fit and losing weight is not a quick fix solution, but a journey one endures for a happier and healthier life.
It is found that nutrition, exercise, and the amount of sleep obtained every night have very important roles in your health. Consistency is the key to getting into shape.
It takes four weeks to start seeing changes in your body from exercise, 21 days to make or break a habit, such as eating healthier, and a learning process to obtain the recommended amount of sleep per night.
Understanding your body and what works best for yourself leads to the best results for you.