December 15

What are the Advantages of Losing Weight?

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Losing weight has thousands of benefits to our health such as lowers the cholesterol levels and blood pressure, reducing the risk of getting chronic diseases, helps you get better sleep at night, helps you improve concentration and many more. You might not really understand the thorough benefits and how it will affects your health. Therefore, I have listed below some of the less-mentioned benefits weight loss benefits for your body and mind. Prepare to be surprise!

They have beautiful Teeth.

This may sound weird but shedding of some weight can improve your teeth and giving you a healthy-white teeth. Usually, people who are overweight are linked with gum disease like redness, swelling and bleeding. Based on the study of the Western Reserve University, experts believed that gum disease is an inflammation which is caused by the fat cells. That is why the lesser the fat mass in the body the healthier your gums will be.

They have bright mind.

How can this be possibly related? Here’s how: a study shows that people who are obese usually perform poorer when it comes to making decision and planning than those who have normal weight. This is because struggling with weight gain or obesity can lead to lack of focus. However, normal sized people tend to be more focus because during the process of weight loss they will develop a sharper and more focused mind.

They know what battle to fight.

People who are healthy and lost significant amount of weight tend to be more practical and do not really mind about some petty matters but focus on the quality side of life. Meanwhile, the overweight people usually overthink many things from the smallest to the biggest matters. This is due to insecurities and pressure in their everyday lives.

They have more satisfying sex.

Who does like to have fitted tummy and trimmer thighs? Losing around 10% of your body weight is good enough to have satisfying sexual levels. Experts in the Duke University Medical Center found that overweight people were 25% more expectedly to report discontented with their sex lives. So, what are you waiting for? Get rid of those 10% weight in your body and surprise your spouse in bed!

They have better fertility.

Let’s put this simple: a healthy body can help you conceive. It is common among women who are having weight issues to have infertility problem. It is because the fatty tissue produces estrogen which means having too much estrogen levels in the body leads to estrogen-progesterone imbalance. On the other hand, the same goes with men but varies a bit. Losing weight in men can help boost sperm count and they are most likely to have the symptoms of erectile dysfunction. If you want to have a healthy offspring, get on a weight scale and decide for a change.

They get better sleep.

Sleep apnea has been associated with obesity because the fat surrounds the neck can disrupt the airways when you breathe. Losing weight can help you sleep better. Surprisingly, obese people who have been diagnosed with sleep apnea and type 2 diabetes were undergone a diet program for a year and lost around 24 pounds. Later, they testified that they have experienced less pauses in breathing and have 14% reduction of their sleep apnea.

They have better immune system.

People who experienced weight loss claimed that they have fewer colds and are less exposed to infection. Obesity disrupts the immune system and deteriorates a person’s defenses against bacterial and viral infection. This allows unwanted invaders accumulated in the immune cells and living around your system. This may seem less dangerous but it can lead to harmful diseases.

They have less body pain.

Overweight people often complained about foot and knee pain. Obesity can put pressure on your joints which can increase the intensity of arthritis symptoms. Try losing weight at least 10 pounds and you will see the difference in your body.

They have improved bladder function.

For most obese women, a drippy bladder is not something they are proud of. Some thinks it is a sign of aging, however little do they know it is the side effect of being overweight. Fatty excess around your middle section gives pressure on the bladder thus deteriorates the muscles surrounds it. That is why urine will slowly come out when you laugh, sneeze or cough. According to a research in Brown University shows that women who lose weight around 5 to 10% can definitely lessen their number of urinary incontinence problems.

They have a healthy heart.

Many studies have proved that the stored amount of excess body fat in the body discharges chemicals in to the bloodstream that results in increased blood pressure and lead to LDL cholesterol or popularly known as the “bad cholesterol”. The bad cholesterol will gather in the blood vessel and constricted the arteries which will then results in the series of heart attack or strokes. Losing weight can help reduce the production of the bad cholesterol or LDL.

December 15

Eight Common Misconception about Running

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Running is the most common form of exercise in order to stay healthy and fit. You don’t need to use any equipment in order to workout but just a pair of comfortable running shoes and you are good to go. However, there are still many misconceptions about running that people need to know. To name a few, do not run during cold weather or you will get sick, running can easily cause injury and many more. Since I have heard a lot of negative feedbacks regarding running, I decided to point out the most common misconception about running and hope you find this helpful and informative.

#1. Running can cause knee injury. People believe that running puts too much pressure on the knees and involving a lot of pounding on the ground which can lead to knee injury. This is never true by all means. You will not find any research that really proves how running is directly associated with knee injury. As a matter of fact, people who suffer from osteoporosis and joint problem are encouraged to go for a daily walk as much as possible to keep their bones healthy. On the second note, studies have shown that running is good for the joints because it helps strengthen the musculature around the joints and enhances bone compactness.

#2. Running while you are pregnant is prohibited. Don’t be surprised if I tell you running is good for pregnant women. Yes, it is! Running can help ease delivery and encourage blood circulation in the body, oxygen and nutrients intended for the development of the fetus. Running is recommended for pregnant women in until their third trimester, few women can run up to their final trimester. I would suggest a moderate run and not the extreme running. For better results and healthier body, consult your personal doctor about what is best for you.

#3. Running during cold weather can damage your lungs. Although this may seem like it made sense, we need to understand that our body is a very high-intelligent system especially when it comes to heating and moistening air. Running during cold season will never ever damage your lungs, except if it is 0 degrees then you should stay indoors. Running triggers the burning sensation in our body during cold temperature, for example when you are eating an ice cream and you feel the sting of cold that hurts your teeth but still it won’t do your body any harm. When we inhale the cold air, it will immediately warm up by the time it reaches the lungs. That’s how amazing our body system works.

#4. Age matters when you run for a marathon. Well, I knew a man who is a retired banker and decided to live a healthy and fit lifestyle. I can tell that he is a healthy old man (healthier than me!) just by looking at how strong his physique is at such age. Few years after, he joined a marathon and to my surprised (well, not really), he finished his first 26.7 beating some tall and healthy young man during the marathon. Should I deliberate more?

#5. Expensive shoes are the first step to start a running career. Whoever created this crap! I would never agree to this. Expensive shoes do not mean they are better than the less expensive ones. Marketing world has been deceiving us with those flashy-neon shoes that have new nano-technology inserted in the shoes to enhance performance and so on. The best shoes are those that are suitable and well-fitted to your feet type and running style.

#6. Pasta can increase your performance if you eat it a night before the race. We all know that pasta is the source of carbs, however, race under two hours long does not need a carbo load. Eating pasta before 5K and 10K will not do you any good at all. If you need to “carbo load”, eat carbs meal two weeks before the race, not the night before.

#7. Stretching daily can help improve speed. This myth is busted! There are no proven evidence that shows stretching daily can enhance speed and keep away from injury. The primary purpose of stretching is only to increase flexibility from your stiff muscles. Some expert also believed that stretching after running is good to increase flexibility.

#8. Skip a day will decrease your performance in running. This myth is the total opposite. The truth is, skipping a day in order to rest is a good practice to help your body rebuilds and become stronger. Not giving your body time to rest will cause tension to your body and muscles which can lead to injuries. Therefore, take your time off. Take a nap and just rest!

I hope you find these advices beneficial and helpful. Although there are many more misconceptions about running that I wanted to share but it will definitely take me three days to write everything. So, I just choose the ones that are most common myth about running. I hope you enjoyed reading!

December 15

Say “No” to Emotional Eating

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Binge eating is a form of habit that we usually do like biting our nails, hair twirling or finger tapping. Emotional eating is often triggered by boredom, anger, stress and even when you are feeling happy. People who are prone to emotional eating tend to feel like eating is their only way to fill up their needs. Most people who are under stressed do not realize that they are munching and working at the same time. If that is how we deal certain situation in our lives, I believe it can lead to weight gain and affects our health. Many people asked me about how to overcome their cravings in binge eating. Well, I would say that it is not an easy thing to do. It requires self-awareness and discipline in order to overcome the habit.

Finally, I have come up these basic tips on how to overcome emotional eating. Keep in mind that these tips may not work on some people; however you can choose whatever tips that can help you become a better person. These are by far the simplest form of advice on how to tackle the binge eating habit.

It all starts at home.

Family is the basic unit of society. That is why it is important to teach your kids and everyone in the house to eat foods that are beneficial to your health. Keep away from junk foods in your house; instead keep in foods such as fruits, veggies, low-calorie, low-fat foods and the like. There are also foods that can be substitute to sugar, since kids love sweet foods.

Kids learn by imitating the adults. As a parent, you need to show good example through your daily lifestyle. Take a short look at your refrigerator now and see if there are more healthy foods than junk foods or is it vice versa? Take a walk with your kids and spend more time with your family, not only it will help you bond with your family, it will also help your kids become healthy as they grow up.

Know what cause emotional eating.

This could be the hardest part in the process because you might need a little self-awareness in doing so. Some people are in denial and they end up clueless about what triggers their binge eating habit. Ask yourself few questions like, “Am I really hungry?” “Why do I want to eat this chocolate?” You will know if your body is starving or just crave for something to eat. Assess yourself if you are under stress, anxiety, depress, angry, sad, lonely etc. and record what you eat throughout the day. Many successful stories of weight loss recorded their eating habit every day for 1 month and they realized their weakness and the pattern in their binge eating. Then they decided to make a change to it.

On the other hand, if you are dealing with an overweight kids and their binge eating habit, maybe you should find out about their day in school or with friends. Are they socializing with positive people? If they are not, then you should know if their friends are influencing them in a negative way or not. Mingling with negative friends can lead to emotional issues which can cause them stress and other personal issues. Talk to them about it and you will never know you are dealing with bigger issues and not just eating problem. Your kids might need help.

Find other solution for cravings.

You will reach at some points of your life where you become aware of your emotional eating condition and its causes. Therefore, instead of eating unhealthy foods to make yourself feeling better and satisfied, switch to other foods or other activities that can distract you away from your old habit. I’ve been in this situation many times and what I usually did was to get up and go out for a walk. In the past, I always end up being frustrated at myself and how I have no control over my situation. Going out for a walk definitely help me be distracted with my cravings. If you are the kind of person who are very expressive, you should try releasing it on a punching bag or maybe go out for a run with your buddy. Most of all, the fastest way to curb binge eating is to drink plenty of water. Been there, done that!

Reward yourself one in a while.

When we have been working so hard, reward is the best motivation to keep us on track. Focus one step at a time. When you see positive changes in you or your children’s lifestyle, give reward through verbal or stuff. As much as possible, avoid giving food as reward. You can go for a shopping or buy their favorite stuff they have been wanting for so long. Sharing successes with your family is a good way to motivate them to live a healthy lifestyle.

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