January 4

Weight Loss: What You Missed Out? And What You Should Do?


Tired of struggling with weight loss and still remain on the same scale? Maybe you have heard a million times that weight loss is just getting rid of those calories and still you can’t lose weight. The process of losing weight can be very devastating for us especially when we can’t see the progress. Perhaps, you have thought of what went wrong? And those muffin top just can’t seem to be gone from your belly. Researches have shown that weight gain is not only caused by the foods we eat but are also the results of genetic predisposition, environmental influences or lifestyle behaviors. Based on my personal opinion, below are the common problems of weight gain apart from foods.

Firstly, you are not having enough sleep. Lack of sleep is always associated with weight gain because it disrupts your metabolic rate and affects the leptin and ghrelin hormones which are related with hunger.

What you should do: Do not engage on screen such as laptops, TV or phone as it can stimulates your eyes and disturb your sleeping time. Clean up before sleeping and avoid drinking alcohol, smoking or taking other drugs like sleeping pills.

Second, you might not be aware with hidden sugars you consumed per day. Breakfast cereals, sports drinks, sauces and spreads can sometimes contain hidden sugar that you are unaware of. Although these may not seem to be very dangerous like other sugary foods, it can still lead to other health condition such as tooth decay, diabetes, heart disease and most of all obesity.

What you should do: When you are going for a grocery, always check out the Nutritional Fact or the food label. Avoid foods that contains huge amount of sugar (in disguise) such as maltose, fructose, molasses, malt, glucose, sucrose, corn syrup, or fruit juice concentrate. These are sugars that you must avoid if you want to have a healthy, balanced diet.

Third, you are too busy to cook at home. The advantage of cooking at home is that you get the chance to choose what ingredients you mixed in your foods. Foods in the restaurant contain plenty of additives and calories which are hidden from you and you will just end up gaining more weight.

What you should do: Avoid from eating foods in the restaurant and set a time to really prepare your meal every day. As much as possible, prepare an extra freeze-portion meal so that you can have food whenever you are too busy to prepare.

Finally, you are living a sedentary lifestyle. If you want to achieve that healthy body you’ve been dreaming of, get out from your couch and start working out. No more dreaming and start making it a reality. You might want to consider using stairs instead of elevators form now onward.

What you should do: It may be a minimum of 30 minutes’ walk outside the part or the beach followed by a moderate run in order to get your body working and moving. Do this at least 3 times a day to get your heart pumping and allow the smooth blood circulation around your body system. Gradually increase the intensity of your workout if your body needs a push.

There are still plenty of ways you can do in order to get yourself in shape apart from eating calorie-filled foods. The key is simply getting on a healthy lifestyle with the right, positive attitude. Prepare your mind and body to fully embrace the process of weight management, having a pessimistic attitude can only lead to frustration and weight gain. Nevertheless, if you still can’t see changes in your weight, try to consult your doctor. There may be some underlying problem that needs an expert’s advice. I believe that making your health the most priority matter in your life is important because a healthy body can lead to a healthy mind and soul. Never give up in the journey of weight loss. If I can, why can’t you?

December 20

Keeping Up with Your Metabolism in Instantaneously


Metabolism is like that one friend that can help you go through the weight loss process easily. People who are trying to lose weight need to know how to boost their metabolism. Metabolism is an engine in your body that burns calorie every day. Genetically speaking some women are able to burn fat faster this is because they have a higher metabolism than those who can’t lose weight faster. As we are getting older, our metabolism slows down because starting at the age of 25 years old our body tends to lose 5 to 6 pounds of muscles per decade.

What you need to do in order to increase your metabolic system is to build firm, lean muscle tissue. This is the secret to boost your metabolism then the rest diet and workout follows through. Eating healthy and high-metabolism foods can also give you certain health benefits like gives you more energy, better sleep, feel lighter and of course, lose weight!

EAT AT THE RIGHT TIME. Eating at the right time on every meal is recommended by most nutritionists. Eating late or too early can lead to overeating or not eating much. Remind yourself to eat sufficient portion of food in order to cut the unnecessary calorie intake in your body. According to Dr. Dan Benardot, Ph.D. from Cornell University, a registered and licensed dietitian/nutritionist, eat only a sufficient amount of food so that you will not feel hungry or too full. Around 150-calorie snacks in-between breakfast and lunch and in-between lunch and dinner will do your metabolism a favor.

NEVER FORGETS YOUR BREAKFAST. In today’s society, people are moving very fast to the extent that we tend to skip or forget our breakfast. If you value your health and well-being, I suggest you prioritize breakfast in your daily life to boost your metabolism and give you energy throughout the day. If you skip breakfast, you are more likely to become obese. A simple yoghurt, oatmeal or milk with nuts contains protein and therefore it is a good food to start your day.

A CUP OF COFFEE OR TEA, PERHAPS? Coffee or tea is not only great for breakfast; you can also enjoy your coffee during in-between meals. Coffee is a stimulant for the central nervous system. A good shot of coffee can increase your metabolism up to 5 to 8% which is equivalent to 98 to 174 calories per day. On the second note, a cup of tea can increase your metabolism to 12%, based on the study of Japanese experts. Note: tea contains the antioxidant catechins which gives you more boosts.

THE WONDERS OF WATER. Water never fails to surprise us when it comes to weight loss management. Drinking minimum of 6 glass of water per day can shoot up your metabolism by about 50 calories per day. If you do the math, that would be 5 pounds in a year! The more you will shed off the pounds during hot weather.

EAT MORE FIBER. Fiber is known for its agents that help burn fat by as much as 30%. Studies have shown that women who eat more fiber-filled foods are less likely to gain weight in time. Try to eat an average of 25 gram of fiber a day. Make sure to check the Nutritional Fact of each product before consuming it.

AND ORGANIC FOODS. Why organic foods? Canadian experts finds that organochlorine – foods that contains pollutants from pesticides which are stored in fat cells can interfere with your metabolism if you try to lose weight because the toxins in those foods will disrupts the energy-burning process. That is why pesticides can cause weight gain and we need to be careful with what foods are we buying and eating. Foods such as apples, bell peppers, imported grapes, cherries, berries, strawberries, lettuce, pears, celery, nectarines and peaches are all organic foods; other than these could be the non-organic foods and could possibly have high levels of pollutants.

HOT, SPICY SOUP. According to the Angelo Tremblay, the director fo the Institute of Nutraceuticals and Functional Foods at Laval, soup is great food to boost your metabolic rate momentarily. Try to peppering some hot peppers into your soup and let the magic do its wonder. Peppers such as jalapeño or cayenne can fuel your system to produce more stress hormones and adrenaline which can speed up your metabolic rate and enables you to burn more calories. Added to that, peppers also can make you feel full most of the time.

I hope these tips can help you increase your metabolic rate in an instant. As long as you are strong-willed and determine to lose weight, you will find these tips simple and easy-to-follow. Weight loss is a lifelong struggles, it is not a destination but a journey – journey that you and I must enjoy. Good luck!

December 15

What are the Advantages of Losing Weight?


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


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!