Showing posts with label Healthy Diet. Show all posts
Showing posts with label Healthy Diet. Show all posts

09 May 2019

Skipping Rope, Light Exercise but Fast Losing Weight

Skipping Rope, Light Exercise but Fast Losing Weight
Skipping Rope, Light Exercise but Fast Losing Weight - Losing weight does require a strong commitment. Not only controls appetite and calorie intake, but also motivates yourself to diligently exercise. One of the physical activities that can help you lose weight is skipping.

This exercise does not require special training, just use jump rope, and can be done anytime, anywhere. Skipping rope is an exercise that can vary in intensity to burn calories and lose weight.

Interested in doing it? Read the following tips first so that the skipping
rope you do is effective in losing weight.
 
Benefits of Skipping
Rope

Skipping
rope helps you achieve ideal body weight, increases strength and stamina, and strengthens bones to avoid osteoporosis. The U.S Department of Health and Human Services recommends that physical activities be carried out every day for 30 minutes. Skipping rope for an hour can burn 440-590 calories in people weighing 77 kg, according to the Centers of Disease Control and Prevention. Make this a benchmark for calculating how many calories you can burn during skipping rope.

Terms Required for Skipping
Rope

For beginners, seeded ropes are recommended because they are easier to control than ropes made of fabric or vinyl. Adjust the length of the rope by grasping the handle and stepping on the rope. Shorten the rope so that the handle reaches your armpit. Before skipping
rope, make sure to use the right shoes such as running shoes or cross training so that the feet avoid injury. Skipping rope in areas that are a little wide and high, and use a special sports mat to reduce pressure on the knee or ankle.

Skipping
Rope Technique

Other article : 8 Ways for a Proper and Healthy Diet for Beginners are Guaranteed to Succeed

Before skipping
rope, start by heating in the form of stretching especially on the feet. Swing the rope over your head in a circular motion and jump on it when you reach your feet. For beginners, do skipping rope for about 5 minutes, then rest. Increase the duration of time to build strength and stamina. Edward Jackowski, PhD, author of Hold It! You’re Exercising Wrong recommends using low intensity first so that later you can jump longer. Keep your landing position on your toes to reduce pressure on your knees. Usually beginners will jump higher than necessary. But through regular training, you will get used to jumping no more than 1 inch above the floor. Besides being more effective at burning calories, it also doesn't have a bad impact on the knees and ankles.

Skipping is not only easy, but also effective for calorie burning. Ready to try it?

04 May 2019

6 Effects of Not Eating Carbohydrates When The Diet is Very Dangerous

6 Effects of Not Eating Carbohydrates When The Diet is Very Dangerous
6 Effects of Not Eating Carbohydrates When The Diet is Very Dangerous - Carbohydrates are widely known as one of the substances needed by the body as an energy source used by the body to carry out various activities.

But the last few years this substance is often seen as one of the culprits of the cause of weight gain so many people avoid it.

Some diet programs do recommend not to consume carbohydrates because it can cause weight gain. But it's good we also have to pay attention to the effects of not eating the following carbohydrates that can have an adverse effect on the body due to a lack of carbohydrates, because basically carbohydrates are still one of the substances that are also needed by the body.


Here are 6 effects of not eating carbohydrates when a diet is very dangerous :
 
1. Unstable body weight

Maybe thinking about avoiding carbohydrates can make you lose weight, because when your body doesn't consume carbo, your body will "release" water which causes your weight to drop. But it turns out this decline is only temporary because weight can also rise, especially if the substitute for the source of carbohydrate for the diet has a high number of calories.

2.Constipation and difficulty defecating

In carbohydrates, especially those that come from complex carbohydrate sources, such as wheat, have fiber content that can facilitate urination and also makes us feel full longer.

That's why one of the things that might also happen as an effect of not eating carbohydrates is that it can lead to constipation or difficulty urinating due to lack of fiber intake. So, it's best if you want to go on a carbo diet that you forget too, to ensure adequate fiber intake in your body.

3. Getting tired more easily

Because one of the functions of carbohydrates for the body is as an energy source for activity, then automatically one of the effects of not eating carbohydrates is that of course the body will become powerless due to lack of energy intake that enters the body.

4. Having a headache

Yes, carbohydrates are indeed one of the important substances that in addition to being needed by the body for energy sources, it is also needed by the brain. The lack or absence of carbohydrate intake to the brain can also be harmful which can cause a person to experience a headache.

5. Breath into smell

One of the effects of not eating other carbohydrates that can also be felt is a bad breath that definitely makes us not confident. Because if you don't get enough carbohydrate intake, your body will be in a ketosis condition which causes when you breathe it emits an unpleasant odor.

 
6. Insomnia

The effect of not eating carbohydrates which can also have an impact on other body health is insomnia or difficulty sleeping at night. This is because the body feels hungry at night due to lack of carbohydrate intake in the body which makes it difficult for people to sleep at night.

So are some of the effects of not eating carbohydrates for your body's health which should be considered before deciding to go on a diet. It's good if you want to do a carbohydrate diet it's good to do a good carbohydrate diet and also pay attention to the nutrients needed during the diet so that the results can be as expected.

5 Ways to Overcome Calorie Deficiencies While on a Diet

5 Ways to Overcome Calorie Deficiencies While on a Diet
5 Ways to Overcome Calorie Deficiencies While on a Diet - Calories are one measure that is used to determine the amount of energy that is in our body that is obtained from the food we consume. Some types of foods that have the function of calories needed by the body as an energy source include protein and carbohydrates.

Of course the intake of these energy sources is needed by the body and can have an adverse effect if the energy source is insufficient. So from here the following are some ways to overcome the lack of calories in the body that can be tried so that calorie intake in the body can be fulfilled properly.


How to overcome the lack of calories in the body :
 
1. Increase consumption of carbohydrates and protein

Of course, one effective way to overcome the body's lack of calories is to increase the amount of carbohydrate consumption and also protein. By consuming these foods will certainly make the body become more powerful and enthusiasm to undergo various daily activities

Vegetables that contain carbohydrates such as potatoes, corn, whole grains and nuts are very well consumed to increase the number of calories in the body to be burned into energy. Also complete with foods that are high in protein such as meat and fish so that muscle can also be formed so that it can be one way to overcome the lack of calories in the body.

2. Drink energy drinks

One result of a lack of calories is that the body naturally becomes weak and has no energy in carrying out various daily activities. Consuming energy drinks as recommended can also be a way to overcome the body's lack of calories.

But to consume this energy drink you should not overdo it because it can also have an adverse effect on the body.

3. Increase fiber consumption

One symptom of calorie deficiency is difficulty defecating due to lack of fiber intake that enters the body. One way to overcome this is by diligently consuming fibrous foods and drinking lots of water so that the digestion can return smoothly.

4. Pay attention to the number of calories that enter the body

Sometimes without realizing it because the amount of activity that we do everyday often makes us less concerned about what consumption consumes. In addition, a strict diet can also cause a person can also experience a lack of calories which actually causes a bad impact on the body.

One way to overcome the lack of calories is to calculate the calorie needs of the body and also pay attention to the nutrients needed during the diet.

 
5. Consult with a doctor or nutritionist

There are many things that can cause a person to become calorie deficient, and of course the result of lack of calories can have an adverse effect on the body if left continuously. Therefore, it is also a good idea to check regularly with your doctor or consult a nutritionist so that you can find out whether or not the calories in your body are sufficient.

So some things that can be done as one way to overcome the lack of calories that can be a recommendation, especially before deciding to go on a diet. Finally, I hope this article can be useful and thank you very much for reading this article. See you again in the next article.

26 April 2019

4 Ways to Strict and Healthy Diet Recommended by Health Experts

4 Ways to Strict and Healthy Diet Recommended by Health Experts
4 Ways to Strict and Healthy Diet Recommended by Health Experts - For the sake of getting a thin body not a few people do a strict diet. However, this diet is often not done in a good and right way. In fact, the dangers of extreme diets are wrong to make various health problems later on.


The way a strict and healthy diet is recommended by health experts for you is :

1. Don't Hold Hungry

Restraining hunger is not a strict and healthy diet. The right way to diet is not just about you having to burn lots of calories in your body. However, you must satisfy your hunger with the right foods.

For example, you are better off consuming lots of fruits and vegetables than just eating low-fat foods. In fact, those who eat more fruits and vegetables can lose 23% more weight than those who diet only by consuming low-fat foods, such as low-fat milk.

 
2. Choose a Healthy Food Menu

Consuming foods that are healthy for the diet is a must. Make sure the food you choose meets all the nutrients needed during the diet. One of the recommended food menus in the daily diet menu list is smoothies for breakfast.

You can use bananas, low-fat milk, honey and spinach to make smoothies in the morning. For lunch and dinner, you can eat foods that contain more carbohydrates, such as beef soup, sushi, chicken, or sandwiches.

 
3. Exercising Right and Enough

The next strict and healthy diet is to choose the type of exercise that is right for you and run it regularly. To get you excited about exercising, you can write down the reasons that motivate you to lose weight. Paste this article in your gym or in a place that is easily visible.

This can again make you remember the diet goals you did. One type of exercise that is right for losing weight in this diet program is a sport that combines cardio and strength. The benefits of cardio for the health of the body are burning more calories per minute compared to other sports.

 
4. Consistent with the program that has been created

The next strict and healthy diet is to arrange a diet program well and consistently and focus on the diet program that you have. You can choose a good diet according to your wishes. However, your diet will not succeed if you violate the program you created.

Maybe this is a difficult thing, but you can ask for help from others to motivate you. You can also use the diet application on your smartphone to remind you of the diet program that you are running.

4 ways that you can apply the natural diet to immediately get a thin body. However, this fast, thinner diet won't always give the same results to everyone. Everything depends on the effort and consistency that you do in running a diet program.

24 April 2019

8 Ways for a Proper and Healthy Diet for Beginners are Guaranteed to Succeed

8 Ways for a Proper and Healthy Diet for Beginners are Guaranteed to Succeed
8 Ways for a Proper and Healthy Diet for Beginners are Guaranteed to Succeed - The Right and Healthy Way to Diet, Diet is something that is often done by women not limited by age. However, dieting in a healthy and correct way is not an easy thing. Often, diets are required to produce results instantly even though it turns out that the method used actually damages the body.

There is a natural diet method to quickly lose weight, use a slimming tea diet and also carry out certain types of diet programs. What is not realized, it turns out there are side effects of drinking diet tea and also there are several types of dangerous diets.

For this reason, it must be known more deeply about the right and healthy diet. Of course, using this method is not only the ideal body weight achieved but also your body's fitness and health are maintained.


Here are 8 ways to diet right and healthy for beginners

1. Change your diet

Change your diet to a little but often. By eating a smaller portion but often, the digestive system will be helped to digest food easily so that the digestive process can be carried out faster. This causes excess fat or substances that are not needed can be directly removed. Of course this also helps in the way the diet shrinks the stomach

2. Allocate Adequate Rest Time

Make sure that your rest needs are sufficient when you go through the diet process. The body's metabolic process will slow down if the duration used to sleep at night is less than 7 hours. This can cause obesity, because the metabolic processes in the body do not run with optimal time. The body will be fresher and lighter for activities, if you get enough rest.

3. Increase Drinking Water

Detox is the main function of water for health. Water can help launch metabolic processes in the body and bring toxins to the body through the urine. Minimum water that must be drunk every day is 8 glasses. To combine it can also use warm water, where there are benefits of warm water for the diet.

4. Change Healthy Snacks

Eat healthy snacks that contain fiber and can fill your stomach for a long time. Boiled vegetables, various kinds of fruit, oatmeal, and granola can be a good snack when you're hungry. Consumption of snacks that contain MSG or high amounts of fat is not good for the body and can actually frustrate the current diet. This is also one of the tips on how to fast diets.

5. Take Green Tea
Since time immemorial, the benefits of green tea have been known to diet. Most people use green tea as a drink to maintain health. Why did it happen? Because green tea has a high antioxidant content so that calorie burning occurs faster. If you want to use the right and healthy diet, then how to diet with green tea can be an option.

6. Increase Fiber Consumption

Fruits and vegetables are examples of foods that have high fiber levels. Foods with high content and content can facilitate digestion and resist satiety in the stomach. This causes toxins in the body to come out properly. There are also fruit types for the blood type B diet.

7. Stay away from fatty foods

The use of cooking oil repeatedly for the frying process is a cooking process that is not good and can provide bad substances for the body. Fast food is fatty food that should be reduced by consumption. Because in addition to containing a lot of fat, there are additional MSG spices to taste. A low-fat diet can be done for you to really reduce the amount of fat consumed every day.


8. Avoid High Sodium Foods

The maximum limit of sodium levels for each snack or food we eat is 140 mg per serving. Where, when eating foods with high sodium content, the effect of gaining weight cannot be avoided.

That's the right and healthy diet that is safe for those of you who are on a diet program, I hope this article is useful.

23 April 2019

6 How to Increase Your Body's Metabolism in Order to Quickly Lose Weight

6 How to Increase Your Body's Metabolism in Order to Quickly Lose Weight
6 How to Increase Your Body's Metabolism in Order to Quickly Lose Weight - Although not many like a thin body shape, but in reality you will get many benefits from a thin body. Even if compared from the health side, thin people will be healthier and not susceptible to disease differently than people who tend to be fat.

But if you want to take care of your body then you have to know in advance what ideal weight you have. Because the body that is too thin is also not good for your health and appearance.

It's good if you have a body posture that is not too fat and not too thin.

 
As for how to improve your body's metabolism so you can try thin skinny quickly:

1. Actively moving

Active moving is one of the keys to success to facilitate the metabolism that is in the body. Not only that, if you move actively, the piles of fat in the body also gradually disappear. Especially for those of you who often sit while working, you must start actively moving at least 10 to 15 minutes every 4 hours.

2. Regular exercise


Are you among those who don't like sports activities? If so then from now on you should consider exercising at least 15 minutes every morning. Because regular exercise can accelerate metabolism and the body can get thinner quickly.

3. Consuming complex carbohydrates

How to improve your body's metabolism so that skinny fast next is to consume complex carbohydrates. But the intake of complex carbohydrates that you can consume is just sweet potatoes, wheat, pasta, and also potatoes. Consume fruits that do not contain calories when on a diet.

4. Increase consumption of caffeine

Caffeine is usually found in coffee or tea. By increasing the consumption of caffeine, the metabolism in the body becomes smoother so that the body that was originally fat can become thinner, of course.

5. Do enlargement in muscle size

Fat usually settles in meat under the skin. By enlarging the size of your muscles, the fat will disappear by itself from the body. To increase this muscle you can do weight lifting. Snacks for dieting are definitely suitable for those of you who like snacking.

 
6. Increase protein intake

If you reduce the carbo intake from rice, then to balance the energy in the body, you can increase your protein intake. If protein intake is increased, the muscles work more and the body can get thinner quickly. These are the benefits of tomatoes for a diet that many people don't know.

That was 6 ways to improve your body's metabolism so you can try to be thinner.

12 April 2019

6 Functions of Muscle Mass that We Must Know to Get the Ideal Body

6 Functions of Muscle Mass that We Must Know to Get the Ideal Body
6 Functions of Muscle Mass that We Must Know to Get the Ideal Body - In some people, it is not uncommon for obesity to be a reference for someone to decide to go on a diet. Yes, even though the main factor for choosing a diet is to overcome weight, but there are some other people who make a diet to beautify their parts and curves. Those who go on a diet with a second goal will often notice the muscle mass in their body.

Well, if you still feel a little confused and don't understand, you can read first about understanding muscle mass. There will be explained what muscle mass is about, then after that you can continue to know what muscle mass functions.


Read this to : Cycling Tips are Safe for Elderly to Keep the Body in Shape and Stay Excited

In physics, mass can also be interpreted as the weight expressed in terms of kilograms (kg). well, in the discussion this time it can be said to be the same where muscle mass is a muscle weight which is expressed by size which is divided into 3 sizes in general, namely small, normal, or large size. Then, where is the difference?

The difference in muscle size is caused by the aactivity that you do everyday, the more activity you do, the greater the muscle mass. Likewise with muscle mass that is small in size means that you are very few in activity. Now, if it's balanced, you can have a normal size muscle mass.

Muscle mass tends to be interpreted as muscle endurance, especially for those of you who work as bodybuilders, of course, you are very concerned about the muscle mass you have. What you need to know is that there are several functions of muscle mass that are very good for your health, you know.


The following will be explained about the function of muscle mass :

1. Affects the body's metabolic rate

If previously you know only limited nutrition consumed in muscle mass, you also have to know if your muscle mass can affect your metabolism.


2. Produces energy in the body

Why is that? Because energy is produced from the process of burning calories in the body which is done because of the metabolic rate in the human body.


3. Give a good physical appearance

This is inevitable, almost 90% of both men and women crave good physical appearance. Well, muscle mass plays an important role in this.


4. Prevent osteoporosis

Good muscle mass will prevent bone loss where it will usually be characterized by weakness in the bones and can cause you to be very vulnerable to what is called a fracture, especially if you are old enough.

Other article : Feel the 4 Benefits of Cycling for a Powerful Diet Reduce Weight

5. Prevent Sarcopenia

Muscle mass generally functions to give strength to the body, so it can actively move. While the problem of sarcopenia itself is identical to losing strength and making you not free to move.


6. Prevent Obesity or Obesity

Well-maintained muscle mass can also help maintain your body's metabolic rate (as explained in the first point), preventing you from increasing excess weight.

04 April 2019

Cycling Tips are Safe for Elderly to Keep the Body in Shape and Stay Excited

Cycling Tips are Safe for Elderly to Keep the Body in Shape and Stay Excited
Cycling Tips are Safe for Elderly to Keep the Body in Shape and Stay Excited - No different from other age groups, the elderly also need to exercise to maintain health. The type of exercise chosen must certainly be adapted to the abilities of the elderly body considering that the condition is no longer as strong as it once was. Cycling can be the solution, but you still need to apply cycling tips for the elderly so that this activity can be done safely.

Benefits of cycling for the health of the elderly

Cycling is included in aerobic exercise that is good for the heart, blood vessels, and lungs. This sport has a number of health benefits, including maintaining a healthy circulatory system, increasing muscle strength and flexibility, improving body posture and balance, strengthening bones, and cutting fat.
 
 
Compared to other types of exercise, cycling is relatively easier for the elderly. In addition, cycling also has other advantages such as :
  • lower risk of injury
  • does not require special basic abilities
  • can be done with various intensities, from light to heavy
  • efficient and can be used as transportation
  • train all body muscles
  • can increase strength, stamina, and fitness

 
Cycling tips for elderly beginners

Going through a cycling routine as early as possible is certainly better than starting at an advanced age. However, it does not mean that the elderly do not have the opportunity to lead a healthy life. You can still get the benefits of cycling even though you only started it at the age of 50, 60, even 70 years.

The first tip for those of you who start cycling at the age of 50 is to stay active. The more you move, the more flexible your muscles are. Flexible muscles will prevent you from the risk of injury or sprains. You can also do light exercise such as yoga and pilates to optimize the benefits.

Meanwhile, elderly people who start cycling at the age of 60 need to be more careful in carrying out this routine. One of the recommended tips for cycling is to modify your bicycle according to your needs. Don't forget to keep monitoring blood pressure regularly, especially if you increase the intensity of cycling.

The condition of the elderly body aged 60 years and over is certainly different from someone aged 40-50 years. Instead of undergoing heavy-intensity training in the long run, you can start by light cycling for a few kilometers.
Safe cycling tips for the elderly

Before starting cycling, make sure that you have fulfilled all the preparations needed. Prepare your body by getting used to active moves, complete the equipment needed for cycling, and consult your doctor if there are health conditions that are considered.
 
 
Once ready, also make sure that you have applied safe cycling tips as follows :
  • use a helmet, elbow protector and knee protector
  • position the bicycle seat as comfortable as possible to reduce the risk of back and waist pain
  • use a new bicycle or bicycle with good conditions
  • use clothes with colors that are easily seen by pedestrians
  • install a small rearview mirror on the bicycle handlebar to increase alertness
  • bring drinking water during cycling
  • cycling according to the lane and obeying the traffic signs when crossing the highway
  • rest when needed and not push yourself