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Is Exercise or Nutrition More Important For Losing Weight?

exercise or nutrition more important for weight loss

The great news for you is that even just a moderate amount of daily exercise can help you lose weight. If your curious as to whether or not exercise or nutrition is more important for losing weight, the short answer is both are critical. According to a study by the ACSM (American College of Sports Medicine) indicates that 250 to 350 minutes of exercise per week is able to produce moderate weight loss. This is certainly true in obese adults.

There is a “sweet spot” for weight loss. Combined with moderate dietary restrictions, 150-250 minutes per week is shown to produce moderate weight loss. Because this combines moderate amounts of physical exercise with moderate diet restrictions, it’s able to demonstrate that you’re able to achieve your weight loss goals without making extreme sacrifices.

It’s often very hard to find time to exercise as our lives are busy with multiple responsibilities. If you average the 150-250 minutes to a 7 day week, you’ll only need to find 21-35 minutes out of your busy schedule to exercise. If your mornings are busy, then you can split this time up throughout the day.

What Is Considered “Moderate” Exercise?

Moderate exercise is considered a medium-intensity physical activity. Moderate exercise can also be enjoyable, and even a part of your regular routine.

The most common form of moderate exercise is taking a brisk walk around the block. But, moderate exercise can also include vacuuming, dancing, swimming, or other similar activities where you are moving around.

Aside from weight loss, moderate intensity exercise is able to have additional benefits. Moderate intensity exercise also has an impact on other areas of your health. It’s shown to give your immune system a boost.

Aerobic Exercise Combined With Eating Less

Aerobic exercise is the exercise that “gets your blood pumping.” It’s jogging or running, dancing or hiking. Combining this with eating fewer calories will help you lose weight much faster. Even if it’s moderate-intensity aerobic exercise, combine this with eating less and you’ll be able to lose weight.

How Many Calories Should I Reduce My Diet By?

Remember that 1 pound of fat is 3500 calories. So, you need to create a calorie deficit of 3500 calories per week in order to lose 1 lb of fat per week. Most experts generally agree that it’s safe to lose approximately 1 to 2 lbs per week. Furthermore, people losing weight at this rate are more likely to be successful.

Wrap-Up

Exercise and nutrition are equally important for losing weight. A combination of both is critical for losing weight at a sustainable weight. Try to avoid making drastic cutbacks, and you’ll be able to be successful in your goals.

August 3, 2022 by johnc Exercise Tips Health Tips Resources 0

Hang For 100 Seconds and Win $100? Scam?

Wondering if these hang for 100 seconds and win games are scams? Likely, you’ve seen these before (or something similar) in a park or state fair. You are able to pay $10 for the prospect of winning $100, which seems like a really good investment / gamble.

It catches your eye, because you feel confident in your ability to hang onto a pull-up bar for a minute or two. It doesn’t seem like a very long time, and you feel that you’re reasonably fit enough to do it. You’re probably thinking that it’s easy money for you to win.

What you might not know is that you’re hanging onto a pull up bar that has the ability to rotate with even the slightest move. This is the reason why most people don’t think about the chance that they could lose the money that they are spending to play these games.

Most Can’t Hang For Long

Furthermore, the average person can only hang on to a pull-up bar for 30 seconds. That’s far short of the 100-200 seconds that you’ll need to hang onto the pull up bar for to win the prize.

Improve Your Grip Strength

If you are interested in being competitive for these sorts of challenges, it might help to work on your grip strength. Grip strength is often overlooked, and having greater grip strength can help you in your day-to-day life. Ever try to open a pickle jar? That’s when grip strength will come to help.

You can try a few different grip strength exercises at home. Just grab something that you can squeeze, and you’ll be able to improve your hand’s grip strength. Improving your grip strength is what will help you hold onto these pull-up bars for a longer time, making it more likely for you to win.

July 21, 2022 by johnc Health Tips 0

Yoga to increase brain power – What is yoga in the eastern sense and how does relate to mindfulness

what is yoga in the eastern sense and how does it relate to mindfulness

Writings on Yoga date back to the Bhagavad Gita, an ancient Hindu text dating back to 400 BCE. It calls Yoga a union and a pureness of soul. Yoga is a state where the body and head are held immovable. It’s a very relaxed state of peace and relaxation. The benefits of it are not immedate. Yoga is an activity which has its benefits in the long run with regular practice.

Yoga Writings

Later in 400 CE, Patanjali wrote 195 Yoga Sutras which is a 4-part text designed to describe the practice of Yoga. It begins with instructing one on the value of clearing the mind, and offers an explanation of forms of knowledge, sleep, memory and thought. It instructs one that the voice of god is Om, and that repetition of om can be used in order to clear the mind. Furthermore, distractions of the mind are major obstacles to obtaining a state of relaxation.

Overall, the trend of the ancient texts is that mindfulness is a state of having a clear mind. It’s a state of being fully present in what you are doing. Yoga in the eastern sense was originally developed as a means of allowing people to clear their minds for prayer.

How Is Yoga Able To Increase Brain Power

Modern times are often chaotic, stressful and confusing. That is why many people are looking to the wisdom from the past for reducing their stress levels. There is well-documented research which indicates that Yoga is positive for the brain. Yoga has led to an increase in the amount of Grey matter found in brain MRI scans. Grey matter impacts self-control, decision-making and speech.

If you decide to practice yoga over the years, you’ll find that your brain will improve as you age. You’ll have more self-control and greater decision making ability.

June 27, 2022 by johnc Health Tips Stretching Yoga 0

Should I walk instead of Driving? Comparing costs

Are you looking for creative ways to get exercise? There are plenty of great reasons why you should walk instead of driving as this is a much better form of transportation.

Gas is very expensive right now. Walking to places which you would normally drive to is a great way to save money and get exercise at the same time.

Walking 30 Minutes A Day Burns Calories

Walking for just 30 minutes at a regular 3.5 mile per hour pace can help you burn 133 calories. If you can increase the speed you walk at, the amount of calories that you burn will also increase. This calorie burn number also varies with weight, and increases in people with higher weights.

The True Costs of Driving

If you drive the same distance in an average car which burns 25 miles per gallon, you can expect to spend approximately $0.35.

This may sound affordable, but the reality is that shorter trips tend to burn more gas by stopping and starting your engine. You’re also adding to carbon emissions by not walking as your vehicle will put out additional CO2. Last but not least, you’re damaging your health each time you choose a sedentary activity.

Last but not least, walking is great for your mood. It gives you an opportunity to spend time outdoors in nature. You’ll feel the sun’s light, see the green grass and blue skies on a nice day. You’ll notice things that you would not normally see if you were driving your vehicle. Walking is also fairly meditative, so you will also gain access to higher levels of creativity while doing so.

Travelling from place to place also won’t be as stressful as you will not have to deal with traffic. Walking can be good for the planet, your pocketbook and you at the same time. If you are considering if you should walk instead of driving, just walk.

June 16, 2022 by johnc Cardio Health Tips 0

Is Drinking Water Before Exercise Good?

Is drinking water before exercise a good idea is always going to be true for anyone. While drinking a heavy amount of water can make you feel very uncomfortable, your body still needs it.

Remember that 70% of your body is water. It’s easy to see the benefits of staying properly hydrated. Hydration affects your overall energy level and state of mind. Exercise makes you lose water through sweat. This means your body has less water to stay healthy.

Being dehydrated can make you feel very tired. If you routinely feel very tired throughout the day, not being properly hydrated can be the reason. Dehydration also has many other negative effects such as headaches and lower blood pressure.

Why Is Drinking Water Before Exercise Good?

The recommendation of the American Council on Exercise is that you drink 17 to 20 ounces of water 2 hours before you begin. A typical water bottle holds 16.9 ounces, so to approximate you should drink the equivalent of a single water bottle 2 hours before you begin. Drinking water before exercise gives your body enough time to absorb the water before you begin your routine

Sports Drinks – Not OK

The ads for sports drinks make these very appealing. However, it’s a much better idea to drink water instead of these sugary substitutes. Water does not include the added sugars that sports drinks include. Water also is easier for your stomach to handle.

Better hydration results in easier workouts. You’ll be more empowered to focus on your exercise routine over feeling exhausted. When you get the right amount of water, you’ll feel more energized and motivated to get exercise the next time you go to the gym instead of feeling sluggish immediately afterward.

Drinking water throughout the day also improves your overall hydration level. This can have a huge impact on your mood and overall well-being. With more water consumption, you might find more success in other areas of life because of the added health benefits.

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June 13, 2022 by johnc Health Tips 0

No Motivation to Exercise Anymore – Top 5 reasons

Feel like you have no motivation to exercise anymore? This is never fun, especially when you have ambitious fitness goals in mind. Here are some reasons why you don’t feel like exercising, and some strategies that you can use to overcome this feeling.

1. Setting goals which are too ambitious is the #1 reason why you may have no motivation to exercise anymore

Sometimes, we bite off more than we chew in life. Exercise and fitness are no exception to this rule. You have two options if you feel your goals are too ambitious. Therefore, Try stretching out the amount of time that you have to achieve your existing goals. If you feel that your goals are simply unattainable, scale your goals down.

2. You Are Depressed

Depression is a drain on your energy. If you feel no energy to exercise, then you may want to evaluate your emotional state. Consider working with a therapist or counselor who can help you work through these feelings if they are long-term. If you are feeling depressed for a day or so, take the day off to recover.

3. Surrounded By Negativity

Sometimes, we find ourselves in a very negative atmosphere. If most of the people around you are feeling very negative, then you might want to change your environment. Find a community of supportive people who are also motivated to help you achieve your goals.

4. You Don’t Believe In Yourself

If you don’t believe in your ability to achieve your goals, then you will lose sight of your ability to achieve them. When you feel like your efforts don’t matter, then you will not feel motivated to put in any effort. You will feel that constant feeling of self-defeat which is destructive to your goals and self-esteem.

5. You Don’t Have Any Goals

It’s easier to work toward a goal than to put in effort aimlessly. You will find that you won’t be inspired to exercise when you don’t have any reason to do so. Try setting a goal first, and you will feel encouraged when you achieve the goal that you set for yourself.

If you are lacking in motivation, be a little bit introspective and try to pinpoint a reason why you aren’t feeling motivated. Find a way to connect exercise to where you want to be in life, and make sure that your goals are attainable.

June 7, 2022 by johnc Health Tips 0

Can I Reset My Gut Microbiome by Fasting?

can i reset my gut microbiome with intermittent fasting

Can you reset your gut microbiome by fasting? Luckily, there is research on the impact of fasting upon the gut microbiome.

One study in mice looked at restructuring the intestinal microbiome through fasting as well as prevention of age-related diseases.

The study tested gut bacteria in the mice. It compared a group of mice eating a regular diet with another group of mice which fasted for a full day every other day for 7 months.

There are trillions of bacteria in your body’s intestines, meaning there are way more bacteria in your gut than there are people on the earth! These bacteria play a very important role in your health, because they impact how your body is able to digest food.

The researchers observed that the mice which were intermittent fasting reset their gut’s microbiome. This diet boosted their metabolism and repaired age-related oxidative damage to their bodies. With less oxidative damage, your body will be able to repair age-related damage easier.

The study of intermittent fasting also examined the blood hemoglobin levels. This was through comparing these levels between the fasting and non-fasting mice. In comparing the two groups, the researchers discovered that the fasting mice had higher hemoglobin levels. Hemoglobin is a major controller of blood sugar levels.

It’s also important to remember that there are plenty of tests available on the market which are designed to give you a better indication of the health of your gut microbiome. These are easy to do and can be completed in-home. They will tell you the types of intestinal bacteria that you have and the health of these bacteria.

To improve your gut health, give intermittent fasting a try!

June 4, 2022 by johnc Health Tips 0

My Body Mass Index Is 19.1. Is That Good?

Your body mass index, or BMI, is a measure of your body fat based on your height and weight. A BMI of 19.1 falls within the “healthy” range — between 18.5 and 24.9 — meaning that you have a healthy amount of body fat.

However, keep in mind that BMI is not a perfect measure of health, as it does not take into account factors such as muscle mass or bone density.

If you are concerned about your health, talk to your doctor about other ways to assess your fitness level. Other measures of body fat, such as waist circumference, can give you a more accurate picture of your health. Having a BMI of 19.1 means that you have a healthy amount of body fat.

Remember, BMI is just one tool to help you assess your overall health. It’s not the be-all and end-all. If you have any concerns about your health, talk to your doctor. They can help you figure out what steps you need to take to stay healthy and fit.

How Do You Calculate BMI?

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women.

To calculate BMI, divide your weight in kilograms by your height in meters squared. You can also use our BMI calculator.

A BMI between 18.5 and 24.9 kg/m2 is considered healthy, 25 to 29.9 is considered overweight, and 30 or greater is considered obese.

BMI does not directly measure body fat but research has shown that it is a good indicator of body fatness for most people. However, there are some limitations to using BMI:

It may overestimate body fat in people who have a lot of muscle (such as athletes) or who are pregnant.
It may underestimate body fat in older adults and people who have lost muscle mass (such as those with a wasting disease).

How Do I Know If I Am Overweight Or Obese?

Your health care provider can measure your body fat directly, but this is usually done only in research settings.

More often, health care providers use BMI to estimate whether someone is overweight or obese. You can also calculate your own BMI using our BMI calculator.

Adults with a BMI of 30 or greater are considered obese.
Adults with a BMI of 25 to 29.9 are considered overweight.
Adults with a BMI of 18.5 to 24.9 are considered a healthy weight.

Children and teens have different definitions of overweight and obesity because they are growing and developing at different rates.

The Centers for Disease Control and Prevention (CDC) has a BMI calculator for children and teens that takes into account their age and gender.

What Are The Health Risks Of Being Overweight Or Obese?

Overweight and obesity increase your risk for many health conditions, including:

High blood pressure.
High cholesterol.
Type 2 diabetes.
Coronary artery disease (CAD).
Stroke.
Gallbladder disease.
Osteoarthritis (a breakdown of cartilage and bone within a joint).
Sleep apnea (when a person stops breathing for short periods during sleep) and respiratory problems.

Being overweight or obese also increases your risk of some cancers, including endometrial, breast, colon, gallbladder, kidney, ovarian, and pancreatic cancer.

What Is A Healthy BMI Score?

A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a score above 25 indicates that you may be overweight.

If your BMI is:

Below 18.5, you are considered underweight.
Between 18.5 and 24.9, you are considered a healthy weight.
Between 25 and 29.9, you are considered overweight.
Above 30, you are considered obese.
Above 40, you are considered morbidly obese.

If you are considered overweight or obese, it is important to speak to your GP about losing weight in a healthy way. They may be able to refer you to a dietitian or other healthcare professional for further help.

How Can I Maintain A Healthy Weight?

There are many factors that contribute to a person’s weight. Genetics, age, gender, metabolism, and lifestyle all play a role in how much a person weighs.

Maintaining a healthy weight is important for overall health and well-being. Being overweight or obese increases the risk for many chronic diseases, including heart disease, stroke, diabetes, and certain types of cancer.

There are several things you can do to maintain a healthy weight:

1. Eat a healthy diet. Focus on eating plenty of fruits, vegetables, whole grains, and lean protein. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats.

2. Get regular exercise. Exercise not only helps you lose weight, but it also helps to keep your weight down. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

3. Avoid tobacco use. Tobacco products are not only harmful to your health, but they can also lead to weight gain. If you smoke, quitting is one of the best things you can do for your health.

4. Control stress levels. Stress can lead to unhealthy coping mechanisms, such as overeating or excessive drinking. Find healthy ways to manage stress, such as exercise, meditation, or time with friends and family.

5. Get enough sleep. Sleep deprivation can lead to weight gain by affecting hormones that regulate appetite and metabolism. Most adults need at least 7 hours of sleep per night.

Maintaining a healthy weight is important for overall health and well-being. There are several things you can do to maintain a healthy weight, including eating a healthy diet, getting regular exercise, avoiding tobacco use, controlling stress levels, and getting enough sleep. By taking these steps, you can improve your health and reduce your risk for chronic diseases.

Conclusion

While BMI is not the only indicator of health, it can be a helpful tool in assessing whether you may be at risk for health problems associated with being overweight or obese.

If your BMI falls into the “overweight” or “obese” categories, don’t panic, there are many things you can do to improve your health and maintain a healthy weight.

Start by making small changes to your diet and physical activity habits, and consult your doctor for advice on how to create an individualized plan that works best for you.

May 28, 2022 by johnc Exercise Tips Health Tips obesity 0

US Obesity Epidemic – Why Is Obesity So Commonplace

Most likely, you are aware that obesity is a major problem in the US and even globally.

Obesity is a result of excess body fat. It leads to other serious health issues such as hypertension, heart disease and more.

Unfortunately, we often live sedentary lifestyles. This is also combined with high levels of stress that we encounter in our careers and day-to-day lives. The combination of these two factors lead us to consume too much food while getting not enough exercise.

Higher levels of stress trigger eating as a coping mechanism as this provides a quick release of feel good chemicals in the brain. With each dopamine release, a person is more likely to become addicted to this sensation caused by eating.

This is coupled with the fact that the unhealthiest foods are often the most affordable. Fast food restaurants can feed an entire family for very cheaply, while a healthier alternative is more or less not unaffordable.

The solution to avoiding obesity is simple:

Get regular exercise that will help you burn fat
Eat a balanced diet with a reasonable amount of calories
Avoid cheap, low-quality foods

It’s really simple and easy to avoid the challenges of obesity! By taking a few basic measures, you’re able to overcome many of the common risks.

May 11, 2022 by johnc Health Tips obesity 0

Muscles Burn When I’m Exercising – Why?

Have you ever gone for a quick run, to only get that “burning” feeling in your legs after a few minutes? Do you begin to worry about your health when you feel like your “muscles burn while i’m exercising.”

It’s never a fun experience when this happens. You’re constantly asking yourself why do my muscles burn when I’m exercising? You also feel like you’re the only one who this happens to and begin to question your level of physical fitness. You may even worry that you have a medical problem.

Intense cardio exercise creates that feel of the “burn” in your muscles because your body isn’t getting less oxygen from what you are breathing in.

Normally, your body gets the energy it needs from a process called respiration that converts oxygen and sugar to energy. Because your body is getting less oxygen while you are exercising, it has to switch to glycolysis. The problem with glycolysis is that it makes energy with lactic acid as one of its byproducts. The acid that it produces is the reason behind the burn.

1. Reason #1 For “My muscles burn while i’m exercising” – You Need To Drink A Lot of Water

Dehydration alone is enough to cause the l actic acid buildup in the muscles. Water can help to move some of these acid byproducts out of your body. Try to drink a good amount of water before you plan to exercise, so that you are prepared in advance of your physical activity.

2. Breathe More

Don’t hyperventilate, but try to breathe a bit more while you are exercising. If you get more air in your lungs, your body will have more oxygen to use in order to convert sugar to ATP.

3. Take Breaks

Lactic acid production stops immediately when you stop physical activity. If you take breaks during your exercise sessions, your body will have time to catch up and consume a regular amount of oxygen. Allow your breathing rate to catch back up to normal, and you’ll find that your soreness goes away.

When you take some basic steps to avoid soreness, you’ll find that the sore sensation goes away. When you don’t feel as sore, you’re more likely to enjoy your workouts. Furthermore, you’ll be more willing to get exercise the next day instead of being tempted to skip a day because you’re too sore to exercise. Hopefully, you won’t have to wonder why your muscles burn while I’m exercising again.

May 4, 2022 by johnc Health Tips 0

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