Healthy Habits for losing Weight

 

Healthy Habits for losing Weight

How to lose weight with healthy habits

 

Follow a particular plan if you want to lose weight. Change your lifestyle with healthy eating habits, include physical activities in daily life, enough sleep and avoid stress.

 

Weight Loss

Recently, an article was published for everyone wherein five steps to lose weight effectively were elaborated. These steps are wonderful to lose weight which one can follow and lose weight. These steps are reproduced here as follows:

 

Overview

A lifestyle with good nutrition, regular physical activity, stress management, and enough sleep supports a healthy weight. People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quicker.

 

Factors, such as medicines, medical conditions, stress, genes, hormones, environment, and age can also affect weight management.

 

If you're concerned about your weight or have questions about your medications, talk with your health care provider. When you are ready to get started, explore these five steps to guide you to a healthier weight.

 

Step 1: Understand your “Why”

Consider why you want to lose weight, whether it's because heart disease runs in your family or you want to be more physically active. Writing down your reasons will help you stay focused on your goal. Place your reasons where you can see them daily to remind yourself why you want to make this change.

 

Even modest weight loss helps

If you are not at a healthy weight, even modest weight loss can help improve your blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds. This change could lower the risk for some chronic diseases such as heart disease, prediabetes, and type 2 diabetes.

 

Step 2: Track where you are

Tracking where you are now helps to identify how you want to improve your health. You can start by tracking your nutrition, physical activity, and sleep. Write down or use an app to track:

 

·       Nutrition: Include everything you consume for a few days in a food and beverage diary. This will help you see what you eat and drink and consider how to make small changes.

·       Physical activity: Include time of day, what activity you did, and duration in a physical activity diary.

·       Sleep: Include the hours of sleep you get. The amount you need changes as you age.

·       Stress: Include healthy ways you are reducing your stress

·       Other wellness factors you can track include how you are feeling when you eat and drink and are active, and lifestyle challenges. To track lifestyle challenges, you can ask yourself questions like the ones included in the table below. If you answer yes, consider ways to overcome those challenges.

 

Lifestyle challenge and Consideration to overcome challenge

Does your work schedule make it hard to be physically active?

·       Walk to work or take public transportation.

·       Take walk breaks at work.

·       Ask a coworker to join you for a walk at lunch or after work.

 

Do you eat sugary foods because that's what you buy for your kids?

·       Have fruits and vegetables on hand to quickly grab.

·       Bring the family together to create healthier changes for everyone at home.

·       Plan meals ahead of time.

 

Do your co-workers bring in treats to share?

·       Bring healthier snacks to share with your co-workers.

·       Start a wellness committee at work to promote healthier eating among your co-workers.

·       Meet with human resources to discuss having the workplace offer healthier options.

 

Do you feel tired because you are not getting enough sleep?

·       Set regular bed and wake times.

·       Avoid caffeine in the afternoon and evening.

·       Turn off electronic devices at least 30 minutes before bedtime.

 

 

Step 3: Set specific goals you can reach in a realistic time

 

Set short-term goals and reward your efforts along the way. Short-term goals might include drinking water instead of sugary beverages, taking a 15-minute evening walk, or having a vegetable with supper.

 

 

Focus on two or three goals at a time. Effective goals are specific and realistic. For example, "exercise more" is not specific. But "I will walk 15 minutes, 3 days a week for the first week," is specific and potentially more realistic.

 

Setting unrealistic goals, such as losing 20 pounds in 2 weeks, can leave you feeling defeated and frustrated.

 

Remember, occasional setbacks happen. This is expected. When they happen, get back on track as quickly as possible. Then, think about how to prevent setbacks in similar future situations.

 

Everyone is different. What works for someone else might not be right for you. For example, to help you be more active, try a variety of physical activities, such as walking, swimming, tennis, or group exercise classes. See what you enjoy most and can fit into your life. These activities will be easier to stick with over the long term.

 

Step 4 : Find Support

 

Identify family members or friends who will support your weight loss efforts. Coworkers or neighbors with similar goals might share healthy recipes and plan group physical activities.

 

It may help to join a weight-loss program or visit a health care professional, such as a nutrition or weight-loss specialist. Ask for a follow-up appointment to monitor changes in your weight and any related health conditions.

 

You can also ask your health care provider for resources to support a healthy weight. This may include referral to a registered dietitian, clinical or community programs, federally approved medications or devices, or weight-loss (bariatric) surgery.

 

Establishing healthy habits are very difficult when healthy choices are limited. Consider looking up your local community resources, such as food pantries, farmers markets, parks and recreation, and trails.

 

Food assistance and food systems resources

Resources for food assistance in everyday situations, as well as before, during, and after emergencies and disasters. These resources are for individuals and organizations.

 

Step 5 : Monitor your progress

Evaluate your progress regularly by revisiting your goals. Decide which parts of your plan are working well and which parts need to be changed. Use this information to revise your goals and plan.

 

If you consistently meet a particular goal, add a new goal to help continue your pathway to success.

 

Reward yourself for your achievements! Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health.

 

Source: https://www.cdc.gov/healthy-weight-growth/losing-weight/index.html

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Too much ultra-processed food linked to lower heart health : Science Daily

Too much ultra-processed food linked to lower heart health

Ultra-processed foods, which account for more than half of an average American's daily calories, are linked to lower measures of cardiovascular health, according to preliminary research to be presented at the American Heart Association's Scientific Sessions 2019 -- November 16-18 in Philadelphia.

Researchers at the U.S. Centers for Disease Control and Prevention (CDC) found that for every 5% increase in calories from ultra-processed foods a person ate, there was a corresponding decrease in overall cardiovascular health. Adults who ate approximately 70% of their calories from ultra-processed foods were half as likely to have "ideal" cardiovascular health, as defined by the American Heart Associations' Life's Simple 7®, compared with people who ate 40% or less of their calories from ultra-processed foods.

Researchers at the U.S. Centers for Disease Control and Prevention (CDC) found that for every 5% increase in calories from ultra-processed foods a person ate, there was a corresponding decrease in overall cardiovascular health. Adults who ate approximately 70% of their calories from ultra-processed foods were half as likely to have "ideal" cardiovascular health, as defined by the American Heart Associations' Life's Simple 7®, compared with people who ate 40% or less of their calories from ultra-processed foods.

Foods were categorized into groups by the extent and purpose of industrial processing they undergo. Ultra-processed foods are made entirely or mostly from substances extracted from foods, such as fats, starches, hydrogenated fats, added sugar, modified starch and other compounds and include cosmetic additives such as artificial flavors, colors or emulsifiers. Examples include soft drinks, packaged salty snacks, cookies, cakes, processed meats, chicken nuggets, powdered and packaged instant soups and many items often marketed as "convenience foods."

"Healthy diets play an important role in maintaining a healthy heart and blood vessels," said Zefeng Zhang, M.D., Ph.D., an epidemiologist at the CDC. "Eating ultra-processed foods often displaces healthier foods that are rich in nutrients, like fruit, vegetables, whole grains and lean protein, which are strongly linked to good heart health. In addition, ultra-processed foods are often high in salt, added sugars, saturated fat and other substances associated with increasing the risk of heart disease."

Using data from the National Health and Nutrition Examination Survey (NHANES) collected between 2011 and 2016, researchers at the CDC reviewed the results from 13,446 adults, 20 years of age and older, who completed a 24-hour dietary recall and answered questions about their cardiovascular health.
Cardiovascular health is defined by the American Heart Association's Life's Simple 7 as measures of healthy blood pressure, cholesterol and blood glucose levels, avoidance of tobacco products, good nutrition, healthy body weight and adequate physical activity.

"This study underscores the importance of building a healthier diet by eliminating foods such as sugar-sweetened beverages, cookies, cakes and other processed foods," said Donna Arnett, Ph.D., past-president of the American Heart Association and dean of the College of Public Health at the University of Kentucky in Lexington. "There are things you can do every day to improve your health just a little bit. For example, instead of grabbing that loaf of white bread, grab a loaf of bread that's whole grain or wheat bread. Try replacing a hamburger with fish once or twice a week. Making small changes can add up to better heart health."

Article Source :

American Heart Association

American Heart Association. "Too much ultra-processed food linked to lower heart health." ScienceDaily. ScienceDaily, 11 November 2019.

<https://www.sciencedaily.com/releases/2019/11/191111084920.htm>

Use of Games Helps to Decrease waistline and Obesity

Use of Video Games Helps to Decrease waistline and Obesity

Use of games is very helpful these days to give shape to your body and decrease weight.

Some active games like Your Shape Fitness Evolved (Xbox 360), Zumba Fitness (Nintendo Wii), and Walk It Out (Nintendo Wii with balance board) and very help for overweight people. 


A 2013 study from the University of Kansas Medical Center followed a group of 20 overweight or obese people through a three-month weight-loss program. One group visited a weight-loss clinic, the other completed a virtual weight loss game - and surprise! 

Those who played the game had more successful results. If you do not have a video game system, try this low-tech way to burn calories: Blast music in your living room, and dance until you have to hit the couch.

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