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Having a healthy digestive system ensures your weight-loss plan will be successful. To improve your digestion to lose weight, make sure to consume adequate fiber and fluids and increase your physical activity if possible.
Fiber -- Feel Light and Regular
Eat more fibrous foods to increase weight loss and prevent constipation. Fiber resists your digestive enzymes, meaning it is not broken down but stays intact as it passes through your digestive tract. As it travels, it forms a gel and absorbs some excess fat, cholesterol and sugar, which is passed through your stool. Only plant foods such as vegetables, fruits, whole grains, nuts, seed, beans and legumes provide fiber. Nonstarchy vegetables such as greens, tomatoes, broccoli and eggplant are good low-calorie options for weight loss because they contain only about 25 calories per 1 cup raw or 1/2 cup cooked.
Many Nutrients Contribute to Metabolism
A healthy metabolism is critical for successful weight loss and digestion. Many high-fiber foods are more nutritious than their low-fiber alternatives; whole grains, example, offer more nutrients than refined white grains. High-fiber foods contain more vitamins and minerals important for your metabolism, including B vitamins. This family of vitamins is involved in many metabolic processes, such as the breakdown of food into energy.
While there is no accurate timetable to seeing results you can generally feel results happening on day one. Are you sore? Results are coming. Are you hungry? Ditto. As your body adapts to exercise, you are making internal changes, meaning results are on the way. Your body will resist the change. That's because its natural defense (law of homeostasis) is to protect the state it's in, even if that state is unhealthy. Its response to this is to fight it with hormonal releases. How well it adapts varies with every single individual, which is why we are constantly advising people not to look at their scale all the time and, instead, trust measurements and pictures. Some people start seeing results in a few days. Others may take many weeks. And none of that matters because the healthy lifestyle will always win in the end. If you keep at it, train hard, and eat well, your body will—absolutely, as it has no choice—change over time. Stay consistent for long enough and you'll look like a Greek statue. It's a physiological law.
Bodybuilding competitions require a certain level of physical and mental discipline. Have you been to a show? Before you even begin the hard journey, find the nearest local show and check it out. Look around... in the audience alone should be a level of bodybuilders with great physiques. Watch the category you want to compete in. Interesting Huh?
One other note that is very, very important - I have gone to many shows since 1988 when I started, and there is always one constant, the individual who is on stage that everyone in the audience is laughing at. I'm sorry about being straight, but "competitive" bodybuilding is NOT what most think bodybuilding is.
You should NOT get on stage just because you dieted - it is "crucial" that your physique actually be ready for stage presentation. Bodybuilding competition is NOT for the individual who just finished their "Biggest Loser" trek and thinks that's a good reward or the individual who has only lifted for one month and gets up there with those trying to be a "real" bodybuilder.
1. Change your lifestyle.
When you go on a "program" to lose body fat, you may set yourself up for failure. A program implies an endpoint, which is when most people return to their previous habits. If you want to lose fat and keep it off, make changes that you can live with indefinitely. Don't over-restrict calories, and find an exercise program that adequately challenges you, provides progression and offers sufficient variety so that you can maintain it for years to come.
2. Drink more water.
Water is the medium in which most cellular activities take place, including the transport and burning of fat. In addition, drinking plenty of calorie-free water makes you feel full and eat less. Drink at least 1 ounce of water per 2 pounds of bodyweight a day (that's 100 ounces for a 200-pound person). Keep a 20-ounce water bottle at your desk, fill it five times a day, and you're set.
Tip #1 -
Allow your child to play with her food.
Yes, you heard me right. Trying something new can be a challenge to small children. Allow them to use all their senses to explore new and sometimes strange fruits and vegetables. Let him hold the kiwi and treat it as a ball before you cut it and let him eat the green inside. Let her pretend to color with the celery stick before she tries it.
Tip #2 -
Encourage your child to be creative with their food.
Make fruit salad into a smiley face. Use two grape halves as the eyes, a strawberry half as the nose and an orange slice as the mouth. Try ants on a log. If the child is over two, place peanut butter on a banana that has been sliced lengthwise. Sprinkle raisins over the sticky peanut butter to represent the ants. You can also replace the banana with a celery stick.
Tip #3 -
Read stories to your children about food.
This age group loves to spend time listening to their parents read to them. Take advantage of this. Not only will this help their cognitive abilities but can also help them to try healthy foods.
Trying to introduce a protein rich egg, read Green Eggs and Ham by Dr. Seuss.
Oliver's Vegetables, Rabbit Food or any Veggie Tales book is great while introducing new vegetables.
Alligator Arrived with Apples or Oliver's Fruit Salad helps to get new fruit down. You may even want to play the game Hi, Ho Cherrio, too.
Wanting your little one to like whole grains, try If You Give A Pig A Pancake, If You Give A Moose A Muffin or The Little Red Hen.
As far as the amount of carbohydrates your body requires, this will vary from person to person depending on a number of things (age, weight, height, body type, activity level, job, sleep etc). As far as eliminating them completely, whether in a bulking, fat loss, sports conditioning phase I would NEVER do that. Carbohydrates are essentially your bodies primary source of fuel, if you restrict carbohydrates for a long duration(2-3+) there is an immense possibility for your body to enter a catabolic state, meaning your muscle cells have been depleted of glycogen, and you are tapping into your muscle storage for energy.
One method to work with is carbohydrate cycling, this is when you lower your carb intake for up to 2-3 days MAX and then refeed again after that to maintain an anabolic state(hypertrophy and fat loss).
Personally I do not carb cycle anymore, I utilzing a method called "carbohydrate timing", where you eat a large amount of carbs at the correct time of the day(morning, pre workout, post workout) rather then at night or other times during the day where it is not required and may be stored as fat.
The nauseating belief has been that to obtain larger and stronger muscles athletes should use heavier resistance. To achieve “toned” muscles and endurance, athletes should go with lighter resistance. Do your muscles grow better with heavier resistances as opposed to lighter resistances? What type of development do you obtain with different levels of resistances? I'm biting my tongue on this one. Regardless, what is your opinion?
Light and heavy weights are relative terms determined by the number of repetitions you can complete in a given exercise and the weight’s relative percentage of one-rep maximum, or 1 RM. (The one-rep maximum is the maximum amount of weight you can lift in a single repetition of a given exercise.) If you can finish more than 12 repetitions with a given weight, the weight is considered light. This typically corresponds to about 50 percent of 1 RM. However, if you can complete fewer than eight repetitions -- corresponding to greater than 75 percent of 1 RM -- it is considered a heavy weight. Whether a weight is light or heavy is also determined by the exercise itself. For example, while a 15-pound dumbbell could be a light weight for biceps curls, the same weight would be considered heavy for lateral deltoid raises. You should get a doctor's approval before beginning any exercise regimen.
What is the thyroid gland?
Your endocrine system is a group of glands in your body (such as the pituitary, thyroid, pancreas, ovaries and testes) that secrete hormones (like growth hormone, thyroid hormone, insulin, estrogen and testosterone) that regulate functions such as metabolism, growth, development and reproduction.
The thyroid gland is the largest gland in the endocrine system. It is a butterfly-shaped organ that sits roughly in the middle of the neck, just below where the Adam’s apple is in men. In your physical exam, when your doctor places a hand on the front of your neck and asks you to swallow, they are doing so to feel your thyroid gland.
What does the thyroid gland do?
The thyroid gland produces three hormones: Thyroxine (T4), Triiodothyronine (T3) and Calcitonin. T4 and T3 are what most people think of as “thyroid hormones.” These hormones play a significant role in your metabolism and in energy regulation in the body. T4 and T3 are made in the thyroid gland from using the building blocks iodine (a trace mineral) and tyrosine (an amino acid). T3 has three molecules of iodine, and T4 has four. You make about four times the amount of T4 as you do T3.
After T4 and T3 are made, they are released by the thyroid gland into circulation. This release happens in response to stimulus from a part of your brain called the pituitary that makes a substance called Thyroid Releasing Hormone (TRH). TRH tells the thyroid gland to release thyroid hormones into your blood stream.
Thyroid hormones act on almost every kind of cell in your body to increase cellular activity or metabolism. If there is too much or too little thyroid hormone, the metabolism of your entire body is impacted.
Helps Keep Your Immune System Humming
“Sexually active people take fewer sick days,” says Yvonne K. Fulbright, PhD a sexual health expert.
People who have sex have higher levels of what defends your body against germs, viruses, and other intruders. Researchers at Wilkes University in Pennsylvania found that college students who had sex once or twice a week had higher levels of the a certain antibody compared to students who had sex less often.
You should still do all the other things that make your immune system happy, such as:
Get enough sleep.
Keep up with your vaccinations.
Use a condom if you don’t know both of your STD statuses.
2. Boosts Your Libido
Longing for a more lively sex life? “Having sex will make sex better and will improve your libido,” says Lauren Streicher, MD. She is an assistant clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine in Chicago.
For women, having sex ups vaginal lubrication, blood flow, and elasticity, she says, all of which make sex feel better and help you crave more of it.
3. Improves Women's Bladder Control
A strong pelvic floor is important for avoiding incontinence, something that will affect about 30% of women at some point in their lives.
Good sex is like a workout for your pelvic floor muscles. When you have an orgasm, it causes contractions in those muscles, which strengthens them.
Some heart attacks are sudden and intense — the "movie heart attack," where no one doubts what's happening. But most heart attacks start slowly, with mild pain or discomfort. Often people affected aren't sure what's wrong and wait too long before getting help. Here are signs that can mean a heart attack is happening:
Chest discomfort. Most heart attacks involve discomfort in the center of the chest that lasts more than a few minutes, or that goes away and comes back. It can feel like uncomfortable pressure, squeezing, fullness or pain.
Discomfort in other areas of the upper body. Symptoms can include pain or discomfort in one or both arms, the back, neck, jaw or stomach.
Shortness of breath with or without chest discomfort.
Other signs may include breaking out in a cold sweat, nausea or lightheadedness.
As with men, women's most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms, particularly shortness of breath, nausea/vomiting, and back or jaw pain.
Host Cyrus Webb welcomes author Joan Curtis to #ConversationsLIVE to discuss her love of writing and what led her to write the book THE CLOCK STRIKES MIDNIGHT.
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