Women who have a tendency to gain weight should be conscious of their eating habits and lifestyle on the whole. They usually become prone to putting on weight after the age of thirty. The clinical factors that lead to substantial weight gain are changes in hormonal levels after menopause, miscarriage, hyperthyroidism, high blood sugar, diabetes, and heredity. However, the medical factors are not always the only reasons behind weight gain. Increase in weight is also a consequence of bad eating habits, which include the intake of high-calorie foods, junk food, aerated drinks, alcohol, and excessive caffeine. Lack of exercise and a sedentary lifestyle are significant factors that lead to gradual weight gain in women. The best weight-loss program for women consists of following a proper diet along with a regular exercise routine, for a considerable period of time, to achieve maximum benefits.
The Ideal Weight-loss Program for Women
Losing weight with the help of a proper diet and exercise is quite possible unless you are suffering from any major health ailments. Surgeries, liposuction, etc., are not at all required if you are fit from within. You should follow a diet consisting of green vegetables, salads, citrus fruits, and plenty of water. Perform exercises under the guidance of your fitness trainer to avoid any form of muscle injury in your mid-age.
-Breakfast Have complex carbohydrates in the form of oatmeal. Cornflakes, whole wheat pasta, or brown bread is ideal for breakfast. A glass of skimmed milk and scrambled/boiled eggs is good for you. Also, you can include an apple or a banana.
-Lunch Cook your meals in oil free from saturated fatty acids. Olive, sesame, and linseed oil can be used for this purpose. Include a lot of green vegetables during lunch time. A bowl of brown rice, salsa wrap along with boiled chicken, grilled turkey, beef, and roasted fish are extremely healthy, and their consumption does not cause any additional weight gain.
-Dinner Your dinner should be as light as possible, and it should consist of soups and salads. Have whole wheat tortillas, tofu salad, and soups made from pulses and grains. Cabbage, spinach, and lettuce soup are also healthy. You can have a vegetable dish containing an assortment of raw carrots, beets, cucumber, tomatoes, beans, etc.
-Snacks Keep the calorie count under check while having mid-meal snacks. You can have protein drinks, wheat crackers, and a lot of fruits for snacks. Increase the intake of citrus fruits (grapefruits, lemons, oranges, berries, etc.) as much as possible, and drink plenty of water. Peanuts, popcorn, and puffed rice are also a healthy option for women wanting to shed weight.
-Yoga If you religiously follow the instructions of your yoga guru, then you are bound to lose weight after a certain period. The more urban version is power yoga, an extremely beneficial modification designed to assist in faster weight loss. Ensure that you understand the movements and postures accurately to gain maximum benefits.
-Aerobics Women above the age of 30 should be careful while doing aerobics. The fast movements are sometimes difficult to perform if your body is not flexible enough. Aerobics, which is quite popular mostly amongst young ladies, is a wonderful way of losing the extra pounds uniformly from the entire body. Try step up aerobics, Zumba, and other forms of aerobic dance steps under the guidance of your fitness trainer.
-Cardio Workouts If you seriously want to lose weight, then cardio exercises are a must try. It forms the basis of any weight-loss program. While doing cardio, you can actually feel your calories burning. Some excellent cardio exercises include running, swimming, jogging, dancing, walking, cycling, kick boxing, etc. You must do cardio for at least 30 minutes before indulging in any other form of exercise.
-Stretching Proceed with stretching exercises gradually to make your body immensely flexible. Stretching gives a proper shape to the body, and you shed weight in an effective manner. You can stretch with the help of machines, weights, exercise balls, etc., or do freehand stretching exercises. Anaerobic exercises work wonders for love handles and abdomen.Hopefully, the aforementioned table has provided you with the information you were looking for. Follow it consistently to achieve the desired results.
When we speak of the heart, we cannot ignore the importance and benefits of plant-based foods. Vegetables are an excellent source of Glutamic acid. It is a class of amino acids which helps to keep blood pressure at lower levels; safe levels, so to say. What’s more? Veggies lack cholesterol, fat and even calories, which otherwise tend to be the common culprits for causing heart diseases. Not to mention, the amount of vitamins and minerals that vegetables provide.
Without the aid of daily exercise, maintaining your health is a daunting task. Exercises not only improves heart function, but also helps in lowering blood pressure, and cholesterol levels in the body. A mere 30 minutes stroll daily does good for the heart. It is said that sprinting is more beneficial for the heart, than jogging.Reduce Oil
Although, you cannot avoid oil completely, you can keep its consumption to a minimum. As oils are a storehouse of calories mostly consisting of fat, they have high chances of leading to the development of plaque in the arteries. This gives rise to some nasty heart problems. However, not all types of oil are unhealthy. Fish oils contain omega-3 fatty acids, which help in preventing cardiovascular diseases and reduce instances of heart attack.
According to a study published in the Journal of the American College of Cardiology, people with cardiovascular disease had 30% less likelihood of heart attacks because of omega-3 fatty acids. Best sources include salmon, mackerel and herring. Flax seed, walnuts, and soybeans are also good sources.
Cut the Smoke
If you think you cannot shun the habit of smoking, then you might as well know that you cannot do anything good for your heart. One of the most severe risks of smoking relates to heart diseases in almost every smoker. Quit smoking, and you have done half the job in keeping your heart healthy!
If your figure is slim, and belly flat, then you may have less things to worry about heart diseases. I am talking about weight loss. Being overweight puts extra load on the heart, thus increasing the risk of heart conditions. So, consume less sugary foods and more fiber, complex carbohydrates, fruits and vegetables. Maintaining a healthy weight is one of the basic necessities for a healthy heart today.
Add More Fiber
Fiber exists in two major groups; soluble and insoluble. Although both types are beneficial to health, it is the former type that does way better to reduce cholesterol levels in the body. Due to its soluble nature, it binds with the cholesterol in the intestines and keeps it from being absorbed. A healthy person requires a serving of 5 to 10 grams of soluble fiber a day to avail this benefit of low cholesterol. Foods rich in this fiber include apples, peas, prunes, etc.
Beware of Saturated Fats
It is important that you limit the amount of saturated and trans fats you consume. These spike cholesterol levels in the body, thus increasing the risk of coronary disease. So avoid or limit consumption of food such as red meat, dairy products, coconut oil, palm oil. These are rich in saturated fatty acids. To avoid trans fats, eat less fast food, bakery products, snacks, crackers, and margarine. Go for foods rich in healthy fats such as polyunsaturated and monounsaturated fats.
Eat Less Salt
Sodium is good for the body, but in small amounts. High salt intake means high blood pressure, which eventually points out to heart conditions. When sodium starts accumulating in the blood, it attracts water which in turn, increases the blood volume. Now to keep this blood circulating through the blood vessels, the heart has to work harder thus, causing high blood pressure. The recommended amount of sodium in the food per day must be less than 2300 milligrams.
Take the Right Medication
In most cases, heart diseases are also related to the use of drugs. So, it is important that you take medicines as prescribed by the doctor, or get them altered if necessary.
Drinking alcohol in moderate amounts does not harm the body. In fact, some studies show that moderate consumption provides some benefits for the heart. However, the habit of drinking is analogous to walking on thin ice. It is not difficult for any one to step out of his limit, and become a heavy drinker. So, ensure that either you stick to moderate drinking or you don’t drink at all.
Stress has also been known to be one of the common culprits of heart problems. Any stressful situation elevates blood pressure and this response takes its toll on the heart. So, keep yourself relaxed by practicing meditation, yoga, and other relaxation techniques.
Yes, there are certain foods which tend to affect dental health in a good way while some do so in a bad way. The bacteria present in the mouth tends to react with various foods that you put in your mouth. The bacteria will react with these foods and will cause tooth decay, while some foods don’t promote tooth decay at all. What happens is that the bacteria present in the mouth converts sugar into acids by reacting with the food that you eat. This acid begins to attack the tooth enamel, which starts the decaying process.
Foods that are Good for Teeth
Milk and Milk Products
Milk, yogurt, and cheese are one of the best choices of food to maintain good teeth and gum health. These foods protect the tooth enamel by coating it. These foods are high in calcium and phosphorus, which help to remineralize the teeth.
Fruits and Vegetables
Many fruits and vegetables which have a high water content are great for teeth and gum health. This is because, the water content in these foods dilutes the effects of sugars that they contain. These foods also tend to increase the flow of saliva, which protects against decay. The best choices of fruits and vegetables are the firm and crunchy ones. Some good choices of fruits are apples, strawberries, pears, etc. Some good crunchy vegetables are broccoli, sweet potato, carrots, pumpkin, and celery. Celery is especially good because it promotes extra chewing, which massages the gums and cleans the teeth, thus keeping it healthy.
Plain drinking water, green tea, and other herbal teas are all good for teeth health. You can sip on unsweetened teas. These teas contain antioxidants, which prevent plaque from adhering to the teeth and thus you face a lesser risk of cavities and gum diseases. Teas also inhibit the growth of bacteria and can help fight bad breath problems.
Other Special Foods
Chicken, other meats, and nuts are also good for teeth health. Just like milk and milk products, these are good foods which help to build the enamel. Onions contain powerful antibacterial sulfur compounds. Research shows that onions tend to kill different types of bacteria. So, eating fresh and raw onions can help you maintain healthy teeth.
Foods that are Bad for Teeth
The worst foods for teeth are sugary foods and sugary drinks. Sipping sugary sodas or drinks can greatly contribute to tooth decay. Also, one needs to eat sweets in limited amounts as they promote teeth and gum problems to a great extent. However, sugar-free foods are better than foods which contain natural sugars. This is because, natural sugar containing foods tend to react with bacteria in the mouth and promote the release of acids which cause tooth decay. This same reaction of bacteria with sugar-free foods is not observed. You can find many sugar free foods at the supermarket. However, make sure you stay away from natural sweeteners, as they can harm the teeth. Sometimes, chewing sugar free gum can also help, as it promotes saliva and dislodges food that gets stuck between teeth.
Apart from the foods which you eat, there are also many factors which tend to lead to teeth decay. Eating more often can also expose the teeth to harmful acids. You will also need to brush your teeth at least twice a day and if possible after every meal. If you can’t brush after every meal, then you will need to at least gargle your mouth. You can also visit your dentist twice a year for a thorough checkup and cleaning of your teeth for an overall good oral health.
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