Are you the lucky one who have managed to fight the extra pounds? You proved to yourself that you can lose weight and look good. You adore yourself and the desire to keep it up is big. Now you have a target : to hold down the lost kilos that fit perfectly to your new appearance. Use a few selected tricks for your new mission.
Once the desired weight has been achieved, the most common result is to gain the weight you’ve lost. Why does this occur?
Most people are overwhelmed by the dropped kilograms and in their mind forgetting the “first year” rule is common. That being said the body needs time to get used to its new state. Each cell has memory and your body remembers the state in which it once was. Because if you do not provide enough time for the body to get used to your new weight, it will struggle to return to its usual condition by regaining the lost weight.
The first year after achieving the desired weight is of huge importance. This period allows the body to adapt to the desired target. What we need to know is that you have to stick to a few simple rules.
Use the habits,
which you have created during “the challenge” at least in half. During the diet, we give up harmful and calorie foods. After dieting, going back to them is a big mistake. You are already accustomed to the low-calorie food and taste qualities. You’ve learned how to combine food so you do not feel hungry and adore the taste. This is a built habit that you should not give up on in order to keep the good results after the one year rule.
Track your weight and your circumference once a month.
This will help you master the situation if you see an increase in performance. You need to keep track of changes in the result in the first year. This is the time when your body learns that it already looks different. If your body adapts during this period in the future you will know this is your normal shape.
Do not allow weight change in the first year.
If you start varying in different values, you will confuse your body and it will be inclined to look for your previous state. The first year after weight loss is a time of adaptation. If you think of anything else that has happened to you analyze it, you will realize that it took you a while to get used to it. Your body is the same. Show your will and do not forget that this year your mind is a teacher of the body. If your thought is firm about the changes, your body will accept it without hesitation.
Are you a couple of pounds overweight? Maybe more than a couple? Being overweight can be a serious health problem. Excess weight raises the risk of heart disease, diabetes, cancer, etc., and prevents you from dynamic life, including keeping up with your children or staying active with family and friends. Reaching your ideal weight and staying there not only improves your health, but it can change your outlook on life.
There are 3 common methods that can help you answer the question “What is my healthy weight?”
Your BMI is a measure of your weight in relation to your height. You can calculate your BMI using calculator or review our chart.
Health authorities worldwide, mostly agree that:
However, health authorities in some countries say the lower limit for BMI is 20 and anything below it is underweight.
Your body fat percentage is the weight of your fat divided by your total weight. The result shows your storage fat and your essential fat.
The essential fat is the amount of fat we need to survive. Men require a lower percentage than women. Essential fat is 10%-13% in women, and 2%-5% in men. The storage fat protects your internal organs in the abdomen and chest. It consists of fat accumulation in adipose tissue. The total body fat percentage is storage fat plus essential fat.
The American Council on Exercise recommends the following percentages:
1. Essential fat: Men 2-4%; Women 10-12%
2. Total fat (total fat percentages are divided up by body type):
Acceptable: Men 18-25%; Women 25-31%
Overweight: Men 26-37%; Women 32-41%
Obese: Men 38% or more; Women 42% or more
Many specialists say that calculating individuals’ body fat ratio is the best approach for gauging their fitness level – it is the only measurement that includes the body’s true structure.
A waist-hip ratio (WHR) is the measurement of the circumference of your waist to that of your hips. You should measure the smallest circumference of your waist, usually it is just above your belly button. Divide the number to the circumference of your hip at its widest part.
If a woman’s waist is 29 inches and her hips are 33 inches, her WHR is 29 divided by 33 = 0.87.
Here is a breakdown of WHR linked to risk of cardiovascular health issues.
• Less than 0.8 – low risk
• 0.8 to 0.89 – moderate risk
• 0.9 or over – high risk
• Less than 0.9 – low risk
• 0.9 to 0.99 – moderate risk
• 1 or over – high risk
The waist-hip ratio is said to be a better indicator of whether their body weight is healthy. Unlike the BMI, it shows their risks of developing serious health problems. Research indicates that if WHR were to replace BMI as a predictor of heart attack worldwide, figures would include many more people.
There are many people who face extra pounds. And for women, the percentage is over 95. The reasons why we may face this scourge – weight loss can be many. The most common are: poor health, athletes who keep a category, or we’re just fat and that does not make us happy.
To part with obesity is a real test, but that’s only half the battle. To win the war you must be able to keep the result achieved. We all want to lose weight quickly and painlessly, but the truth is that losing weight and keeping up with the good results must be a well-thought-out process accompanied by a dose of patience. Here you will get some tried out tips on how to keep your weight down.
1. The speed at which your kilos are melting is of utmost importance. People who starve and lose weight by 10 pounds a month very quickly understand what a yo-yo effect means. The faster the pounds go, the quicker they will come back. That is why you have to trick your body so that it does not feel the loss and will forget about the lost pounds. The healthiest way is to lose weight of 2 kg. per month, which is 0.5 kg. per week.
2.If you combine the weight loss with sport you have made a good choice. But if you are only sporting for this purpose and you want to stop at the desired weight – do not rush to do that. With an active three per week training session that helped you to lose weight, it’s a good idea to continue the sport and hold on to the result. You can afford to slow down the pace, cut the visits to the gym from three to two or even once a week, but not to suddenly stop.
3. Yes, you lost a few pounds and started to like it. You think you are worth awarding yourself with a big cake. Every time such a thought floods into your head, remember the will and the efforts you have made to get here. Of course, you can afford the things you love, but everything with a measure. You do not have to eat the whole piece of cake. Take as much as you can, but do not teach your body and mind that you can always do it.
4. To overcome the extra pounds and to have the happiness to keep them is a challenge that is fully achievable. You just have to create habits. During diet, you are used to drinking more water and replacing juices and carbonated drinks with tea. Do not give up this habit, but turn it into a way of life. You are used to eating light meals – keep doing it. You have found new friends in the gym – do not forget them.
The diet that gives the best results is the one that creates eating habits that will help you keep your weight in the future.
Anyone who has been working out for some time knows the importance that joints have in one’s capacity to keep training hard. The abilities to lift heavy weights and to perform body exercises becomes limited if the joints aren’t operating at their peak. Also, without taking care of your joints, your bones will hurt when rubbing against each other.
We shouldn’t wait until we have joint inflammation to take action. Use these simple tips to prevent pain and possibly even arthritis.
Use your big joints to carry heavy objects. Try not to carry big shopping bag with your fingertips. Put it over your forearm or shoulder instead. Also, you should carry a large pot by putting your hands (while wearing gloves) under the handles, grasping the side of the pot, rather than the handles.
The pain in joints may make you hesitant to work out. However, research shows that stiffness get worse when you are not training enough. You should do aerobic exercise every day. When your heart is pumping you will boost your blood flow. Thus the cartilage will be well nourished. And there is an extra advantage – doing exercise helps you reach a healthy weight.
When carrying objects, put them close to your body. Bend your knees rather than your back when lifting things. Don’t carry heavy objects – push them. It is better to use a shopping trolley instead of a heavy basket. Buy a suitcase that has wheels, so that you don’t have to carry a heavy suitcase. And keep in mind – don’t carry more than 25 kg.
You won’t simply look good, your body will feel better, as well. Each extra pound you gain puts four times the weight on your knees. On the contrary, even a small amount of weight reduction will give your knees relief. Research has shown that losing as little as 11 pounds may enhance your joint health and minimize the risk of osteoarthritis of the knee by 50%.
Stretching will help you improve your ability to move your joints. It fights stiffness and also helps protect the cartilage from wear and tear. There are many types of stretches that can help keep your joints healthy, but the four most common are static, ballistic, dynamic and P.N.F. Ignoring issues related to the joints may cause problems not immediately, but with age sooner or later you’ll feel it.
Lack of sleep is a common issue which contributes to a number of troubles. Sleep disruption is a classic case if you want to go see the doctor to find an answer and in some cases treatment can take months.
The most common reason is overwork which harms your memory as well. The treatment in most cases is with medicine and usually the dose is increasing with time, after that you gradually reduce the quantity of the drugs because if you don’t the side effects will be addiction, depression, weight gain and skin problems. The sleeping cycle is connected with being awake and sleeping, in order for it to function correctly there are many factors. In most cases it’s connected with work, rest, sunlight, darkness, etc.
Sleeping disorder can be temporary or permanent.
Temporary insomnia can be caused by an exact event be it joy or worry, misfortune, fear or exhaustion and snoring . The consequences can be destructive – fear during your sleep, pressure in the body, extreme exhaustion, though regarding the softness of the bed or height of the pillow and more unexpected feelings. Permanent insomnia is usually found in over-temperamental personalities. People who are in constant tension of anxiety lead an internal struggle and have difficulty adapting to the surrounding environment. The lifecycle of awakening and sleeping is chronically impaired. Going to bed exhausted, but spinning for hours. Symptoms are similar to temporary insomnia, and may be more severe. They have an impact on the whole organism, both physically and mentally.
Impaired sleep is critical for the health. Dealing with the symptoms as they emerge is key to overcome the issue. Did you know that changing where you sleep violates your bio cycle of sleep.
The body needs 2 days to adapt to temperature, sound and smell of your new sleeping place.
Improve your sleep with a couple of easy and healthy techniques.
It is very important what’s the temperature in the room. The body rests best when the temperature is between 20 and 22 degrees.
Making the room warmer or colder because of your current state isn’t a healthy move and you should try to get used to 20-22degrees.
Smells can also harm your sleep even if you don’t notice it but they can improve your sleep as as well. There are smells as lavender f.e. which helps your mind and body to relax. Also such smells nullify harmful ones for the body.
During your sleep many healing biological processes occur. You can aid your bio rhythm by teaching your body when to sleep. In order to achieve that you need to go to bed and wake at the same time every day. Your body will learn when it’s time to relax and restore and the result will be that your body will start to guide you.
Instead of watching TV in the evening or surfing the internet you can prepare your body by reading a book. Artificial light from the screen keeps your body active and disrupts the physiological need for sleep. Reading on the other hand relaxes the senses and relaxes the mind, which will help you take off.
Don’t disrupt your sleep even when you travel. Having issues going to sleep while traveling is caused by the unnatural position of the body.The body is forced to deal with gravity in order for the blood to reach the brain. Thus, heart rhythm increases and prevents sleep. Select a place next to a window so that you can use it as a support. Wear a cushion for comfort on the neck. Try to get as close to your natural sleep posture.
Do not forget that the time you spend sleeping is a time that takes care of your health naturally. Do not neglect the quality of sleep, it is extremely important for the quality of life!
Whether you tried too hard on the soccer playground or have been typing on the phone and writing on the keyboard for hours, there are many reasons why your joints are in pain. The joints play a major role in our body – they are the connections between bones. They support us and help us to move. Any harm to the joints (injury or disease) can be very painful.
Here are some conditions that could be making your joints achy.
Excess of protein can be hard on your joints. If you eat too much food high in protein, your body produces a lot of uric acid. Thus, the acid cannot be excreted from your body and this causes a serious inflammatory reaction. It is called gout – one of the most painful types of arthritis.
The symptoms of gout are – swelling, heat, redness, and hard pain in your big toe.
This immune system issue can wreck all your joints if left untreated. Individuals with lupus have an overactive immune system that can target joints, blood, skin, kidneys or other organs. Along with painful and swollen joints you can develop a butterfly-shaped rash across your cheeks.
The symptoms of lupus can vary from dry mouth and eyes to memory problems and hair loss.
Rheumatoid arthritis is different than the wear-and-tear kind (osteoarthritis) that usually develops with age. Rheumatoid arthritis (RA) is an immune system disorder, and it disproportionately targets women. Of the more than 1.3 million individuals who have it, 75% are ladies.
The symptoms of RA are tender joints, fatigue, weight loss and feeling stiff.
If you feel pain in the joint that persists more than a week, it ought to be examined by a healthcare practitioner. Keep in mind – the severe pain in the joint should be medically evaluated as soon as possible.
Your fingernails and toenails protect the tissues of your fingers and toes. They are made up of layers of a protein called keratin, which is also in your skin and hair. The look of your nails can be a mirror to your health. Good looking nails are typically smooth and consistent in colour. Particular types of nail discoloration and changes in the development rate can be indicators of heart, lung, liver, and kidney diseases, as well as anemia and diabetes.
Some changes in your nails are because of medical conditions that need consideration, such as:
Consult your doctor if you have any of these issues!
Here are the 3 most common types of nail disease:
This is a bacterial infection that can occur between an artificial nail coating and the natural nail plate or between the natural nail plate and the nail bed. It is believed that the classic green discoloration of this type of infection is some type of mold. But mold is not a human pathogen. The discoloration usually is caused by iron compounds and it is because of the infection. Pseudomonas feeds off the dead tissue and bacteria in the nail plate. The moisture levels help it to grow. That’s why the nail plate becomes dark and soft underneath an artificial coating. The infection can also cause the nail plate to lift from the nail bed.
This type of infection is characterized by nail plate division with apparent debris under the nail plate. Usually, it appears yellowish or white in colour. The fungal infection is also characterized by changes in the shape and texture of the nail. Thus the keratin protein (of which the nail plate is madeof ) is digested by the fungus. Organic debris accumulates under the nail plate and this leads to discolouration of the nail. Other infectious organisms may also be included. If left untreated, the nail plate may separate from the nail bed and crumble off.
Typical for the disease is the claw-type nails because of the thickened nail plate. If you are struggling with the disease, your nail plate will curve inward, pinching the nail bed. The condition will get worse with time, and can also cause other infections and ingrown nails. Sometimes onychogryposis requires surgical intervention to relieve the pain.
And remember: when you notice the first symptoms of nail diseases, start to take measures before the situation becomes serious and complicated to manage.
Daily care for the face skin is something we mustn’t neglect. A beautiful face is a result of daily care. We have four easy ways which take only a few minutes a day, but will make your face look clear and shiny. Following these tips will make your skin look better.
Clean skin – healthy skin
Wash your face before and after sleeping. Don’t forget that the life in the city affects your skin every time you go out, damage is done to your skin. Especially to your facial skin due to direct contact with the environment. Not cleaning the dust, harms your skin as well. Using makeup is another reason to think about taking care about the long term effects. Micellar water is the easiest way to clean it. Don’t leave make up on your skin longer than you need to. Take advantage of the micellar water. It’s very useful to clean your skin.
Protecting your skin via hydrating face cream
Protecting your skin via hydrating face cream on a daily basis is the second tip for a beauty facial skin. It makes a thin film on your face which nourishes the skin and protects it from the polluted air. The cream needs to be appropriate for your type of skin. It’s good the cream to be hydrating and hypoallergenic to be able to protect the skin from allergic reaction. You should avoid missing your daily dose of hydrating face cream if you’re keen on the good results you’ve been having.
Deep cleaning via exfoliating
Once a week it is good to deeply clean your facial skin of worries. No matter whether you use professional or homemade scrub, the exfoliating needs to be very gentle. Use slowly with circle like moves with a little bit of scrub to remove dead skin cells. Choosing the right scrub which consists of tiny particles is very important. Extra fine scrub particles have stunning results without hurting the skin. All you’ll have is beautiful, gentle and smooth skin. Exfoliating your skin helps to remove dead cells but don’t do this more than once a weak or you risk to overdo it and hurt your skin.
Leaving a face mask takes care of your skin
The facial mask is the special care for your skin. There are many brands you can choose and many recipes to use but what really matters is to be appropriate for your skin. It’s always a good choice to use either a hydrating facial mask or a firming mask. This face care method also needs to be done once a week and after exfoliating your face skin. The right moment to apply the mask is after removing the dead cells. This procedure revitalizes the skin. Furthermore it’s really pleasant to use this revitalizing time for yourself and chill for 20minutes until the facial mask works.
Varicose veins is a concern that can happen to anyone no matter the age. Women are more endangered by varicose but men aren’t immune as well. The most common symptoms are: leg pain, weight, twitching and burning edema which is cured by the cold, spontaneous appearance of subcutaneous haemorrhage, itching in the legs, tenderness of the veins.
It’s considered that issues related to the veins system are connected with the way of life and there’s a hereditary factor as well. Your daily life is a key factor for the troubles caused by varicose veins.
Contemporary life or pushing yourself to the limit, overweight and pregnancy are factors that affect the body. The appearance of varicose veins leads to a variety of unpleasant experiences associated with the symptoms that accompany them, as well as an unattractive appearance of the legs.
In order to deal with the troubles that the enlarged veins cause, there are things we should do and things we shouldn’t.
Avoid prolonged standing. This position exhausts your legs and creates edemas. It’s healthy to go for a walk but it isn’t to stand still. Movement is health!
Crossing your legs for a long time. This position interferes with the free functioning of the venous system which forms an intravenous congestion. The result will be pain in your feet and varicies.
Control your weight. Overweight is crucial to your whole body. The additional weight applies unneeded pressure to your feet, which makes you susceptible to vein enlargement.
Practice smart! If issues with the venous system are present, intensive training for the legs isn’t appropriate. The weights in the gym are more likely to harm you rather than improve your body. Swimming and other water related sports have a positive effect since they aren’t as exhaustive and the pressure isn’t targeted at your feet.
Visit a masseur. Massages have a magical effect on the whole body. When talking about leg care and preventive measures for irritated veins, this is a great gift for your health. Massages move the blood, relieve pain and weight, while having an enjoyable experience.
When you suffer from varicose veins, with the first signs of their appearance, you can treat areas where there is discomfort locally.
For this purpose there are different products that cool troubled areas and alleviate the painful symptoms. Foot care is an important part of our everyday life. The problems of neglecting the symptoms of venous system disorder are painful, unacceptable aesthetic and deepening over time. That is why it is good for us to take preventive measures for our legs and not allow the development of varicose veins.