nutrients

Guest Post: What is The Science Behind The Weight-Loss Process

Losing weight is an objective for a lot of people but, unfortunately, not everyone is successful in achieving the set target. While it is not impossible to lose weight, you do have to follow some steps to realize your goals. In the paragraphs below, we will present the science behind the weight loss process and the ways you can reach the desired weight. Enjoy your read and make sure that you give our suggestions a try, to convince yourself of how effective they are.

#1 Food Journal

If you want to lose weight, you need, to begin with, the daily food intake. Write down your meals and highlight the foods that are either too high in calories or wrong for you. Eliminate these foods and replace them with the best diet plan. The food journal can also be used to identify emotional triggers as well, helping you to stay on the right path and avoid eating the wrong foods.

#2 Physical Exercise

While this might sound like the obvious thing to say, you cannot hope to lose weight, without becoming physically active. You can try any form of physical exercise, just as long as you get moving. It is recommended that you perform at least half an hour of physical exercise per day, increasing this amount to ten minutes every day. You can do yoga, go out for a jog or try out swimming; what matters is that you get your heart pumping, enjoying the subsequent weight loss.

#3 Super Juices

It may be hard to believe, but super juices for weight loss are a real thing. These can be easily introduced into your diet, is often made from fresh fruits and vegetables. For example, you can prepare a delicious, super juice from the following ingredients: collard greens, apples, cucumber, celery stalks, lemon, and lime. All you need is a blender to process everything, and you are ready to go. These super juices are packed with nutrients and vitamins, sustaining the weight loss process, even when times are difficult.

#4 Calcium-Rich Foods

Even if you are on a diet, this does not mean you should exclude dairy altogether. On the contrary, studies have demonstrated that eating calcium-rich foods can speed up the weight loss process. Moreover, by eating such foods, you will keep the risk of osteoporosis and other bone diseases down to a minimum. If you are worried about the number of calories deriving from such foods, you can always choose the low-fat versions.

#5 Supplements

Professional nutritionists recommend natural supplements for weight loss, as they are conscious that the diet might deprive the body of necessary vitamins and minerals. To stick to your diet and achieve the desired weight, it is recommended that you give some supplements like Phenocal a try. They will support the weight loss process, making sure that you stay healthy at the same time. Moreover, they are made from natural ingredients, so you do not have to worry about allergic reactions or side-effects.

#6 Breakfast

If you want to lose excess weight and maintain your figure, you have to accustom yourself to eating breakfast. Studies have clearly demonstrated that skipping breakfast is not good for the body, making one eat more food with the next meals. Moreover, given the fact that you did not have breakfast, you are more likely to choose less healthy foods for lunch or dinner. Breakfast can keep your blood sugar levels in check, stimulating the activation of the metabolism and the burning of calories.

#7 Eating schedule

When we are young, we are taught that we need to eat at least three meals per day, with two snacks in-between. This is entirely accurate and maintaining an adequate eating schedule can help you lose weight. You should never go for more than four or five hours without eating. Otherwise, you will no longer be able to control your hunger, and you will no doubt make the wrong choices whereas food is concerned.

Conclusion

As you have seen, losing weight is not such a complicated matter, especially if you give our suggestions a try. Keep in mind that you need a lot of willpower, as it is not easy to lose weight and maintain the new figure. Always eat a healthy diet, with fresh fruits and vegetables. Drink plenty of water to stay hydrated and work out on a daily basis, so that you reap the benefits of physical exercise as well.

Exercising? You Need These Nutrients

You need to eat well while you’re exercising. Otherwise, you’re simply not going to get all the benefits possible from your activities. But it’s worth finding out how precisely you should eat when you’re exercising.It’s not enough to say “eat well” – you need to know what nutrients your body actually requires!

Sodium

Many people may cringe upon hearing the word “sodium” in relation to health; they know it essentially means you need to think about the inclusion of salt in your diet. But isn’t that a big no-no? Actually, exercise makes you lose sodium very quickly, and if you don’t replenish that sodium then you can experience cramps. Low sodium levels in the long-term can cause hyponatremia. That’s why sports drinks have added salt in them!

Zinc

When you don’t get enough zinc, your oxygen intake can become negatively affected. So if your exercise is focused largely on cardiovascular and endurance activities (and what good exercise routine doesn’t at least feature these things?), then you need to pay attention to your zinc levels. It’s also great for helping to keep testosterone levels up, which is something that will become increasingly important for men approaching middle-age! Chickpeas, spinach, cashews, and mushrooms are fantastic ways to get zinc into your system. (Psst – so is dark chocolate!)

Omega-3

If you’re working on cardiovascular activities, then you need to keep your heart healthy. And there are few nutrients out there better at protecting your heart than omega-3. To many, this means you need to consume fish and fish oil – something that worries vegetarians and vegans! But omega-3 can be found in abundance in berries, seeds, mangoes, and leafy greens. Precisely the kind of things you can combine in a Ninja blender to make a tasty and nutrient-packed smoothie!

Magnesium

When you exercise vigorously, you’re actually putting your bones through quite the ringer. Those frequent hard impacts that accompany running can cause problems if you’re not keeping up your bone strength. Calcium is usually considered the obvious nutrient when it comes to bone strength, but you mustn’t forget about magnesium. It also helps you retain muscle strength. After all, your muscles take similar punishment during rigorous exercise! Avocados and bananas are great sources – they’re also rich in potassium, helping you maintain your energy levels. (Psst – dark chocolate also contains a lot of magnesium! Seriously, don’t underestimate dark chocolate. But, y’know, don’t pig out on it, either.)

Vitamins B, C, D, and E

It might be a safe assumption that you need all the lettered vitamins when you’re exercising regularly. But it’s good to understand why these ones, in particular, are so important. Vitamin B helps you metabolize fats and proteins, an essential function for people who exercise. (Vegans will probably need to take supplements to keep their levels up!) Vitamin C helps prevent shortness of breath during and after exercise, so stock up on oranges and grapefruit!

Vitamin D – the sunshine vitamin – helps the mitochondria in your muscles regenerate energy during exercise. This helps you maintain endurance. As for vitamin E – well, vitamin E is just really good at preventing illness. And few things disrupt your exercise routine quite like being ill!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Women’s Nutrition: What Vitamins and Minerals Do We Really Need?

As the old saying goes, women are from Venus and men are from Mars. Despite us being of the same species, there really are so many differences between the genders both mentally and physically. And so when it comes to physical health, it’s no wonder that we need slightly different vitamins and minerals to thrive compared with our male counterparts. A woman’s body is perfectly designed for the complex process of conceiving and giving birth to a child. However, even if you’re not pregnant, there are certain nutrients you need in order to stay healthy. Here are just a few of them because women’s nutrition is important to staying healthy.

Iron

Each month women lose up to 7mg of iron due to menstruation, and for this reason, it’s much easier for women to become deficient or even anemic. If your iron levels are low you may benefit from taking a supplement, however it’s worth speaking to a doctor as too much iron can actually be dangerous. The last thing you want is to jump from one extreme to the other. Ideally, you’ll get all of the iron you need from your diet. Dark leafy green vegetables such as cabbage and spinach, beans, seafood and dried fruit are all high in the nutrient. Red meat is also a good source, although due to high levels of saturated fat you should be wary of eating too much of it.

Folic Acid

Guidelines suggest that every sexually active woman should take a folic acid supplement. This is because it’s incredibly important for the development of a fetus, and since one in two pregnancies aren’t planned you should take it even if you’re not trying to conceive. By the time you find out you’re expecting it could be too late; so this gives you peace of mind just in case. If you get a multivitamin containing folic acid you won’t have to do anything different. Simply take your daily tablet as you normally would, and you’re protected if the situation does arise.

Vitamin b12

There are a number of ways that a B12 deficiency can affect the female reproductive system. These include cell abnormalities in the cervix and uterus, to an egg not being released during the monthly cycle. Hormonal disruptions such as abnormal estrogen levels have also been found, these are crucial for successful full-term pregnancies. Vitamin b12 is found in animals and animal products such as meat, poultry, eggs, and dairy. Vegetarians and vegans are particularly at risk. However, you can get supplements to ensure your levels are kept where they should be.

Whey Protein

According to research, women actually benefit more from a protein supplement than men do; this is because women are more likely to opt for low-fat choices in their diet (which can also mean low protein). You can find reviews of the best whey protein for women by Fitness To Go if you’re considering trying it out. If you workout and take exercise seriously, adding a whey protein powder or supplement to your diet can build lean muscle and help with weight loss. Plus whey is easily digested and helps with amino acid absorption.

What’re Your Thoughts?

Understanding that our bodies are different to men’s, and why we need more of some nutrients than they do is important. Find ways of working these into your diet, whether it’s with food or a supplement.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science with a Sports Management minor.

Guest Post: 6 Healthy Smoothie Recipes To Kick-Start Your Day

What better way to start the day than with a bunch of vitamins? I personally prefer this terrific beverage in the afternoon, when I need a boost of energy so I can fully enjoy the rest of the day. Either way, smoothies are just perfect for keeping us healthy and on the course. Here are 6 healthy smoothie recipes to help kick-start your day!

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