Exercise To Relieve Stress And Lose Weight

If you have been paying attention to the news lately, you have probably noticed two things: people are getting heavier, and they are experiencing a lot more stress.
Exercise To Relieve Stress And Lose Weight
It’s hard to imagine that this is a simple coincidence. In fact, a lot of of the complications of obesity and stress are the same. The good news is that there may be a single solution to both problems, and that is exercise.
Exercise can help you lose weight by burning calories, and it can also help relieve stress by releasing feel-good chemicals known as endorphins. Let’s look at both of these benefits of exercise in a bit more detail.
It reduces stress
The more you weigh, the more physical stress you will put on your body. The question is whether or not that physical stress translates into mental stress. Unfortunately, there is no solid answer to that question yet.
However, there is plenty of evidence that losing weight is one of the most important things you can do to improve your health. And you can only lose weight by burning more calories than you take in.
One way to accomplish this is through exercise. You don’t even have to do that much of it. As few as 30 minutes per day, most days of the week, can start to add up. What you do for exercise isn’t all that important. What counts is that you are getting active and burning off some of those extra calories.
Exercise can also reduce your level of stress by releasing endorphins. These are chemical that make you feel good, and are responsible for what’s known as “runner’s high”. Endorphins are somewhat similar to morphine, and will help to relieve stress.
When you make exercise a part of your normal routine, the endorphins will be released more often, and you will get the stress-relieving benefits more often, too. This good feeling isn’t just there during the workout, but it can last for several hours after you are finished exercising.
There is also something therapeutic about exercise, as it helps you blow of steam. All of those little frustrations you face every day suddenly start to vanish. This beats the alternative of letting all of the frustration build up until you explode in an uncontrollable (and potentially dangerous) fit of rage.
Getting rid of frustration in a healthy manner is so much better than doing other things. Exercise is a natural way to handle stress, so there’s no need to take questionable medications or engage in risky behaviors to forget about your troubles.
If you have a lot of stress to get rid of, then have a more intensive workout. On the other hand, if you would just like to have a lower level of stress overall, then regular exercise is a smart choice. It can help you lose weight, relieve stress and be healthier, too.

5 Ways To Find Happiness Instead Of Getting It From Food

Do you find food to be your only source of happiness? How’s it working out for you? Chances are, not very good. However, you’re not alone; millions of people around the world suffer from food addiction. Food addiction has nothing to do with being greedy, as some people may wrongfully assume; but rather a psychological condition that binds to food.

5 Ways To Find Happiness Instead Of Getting It From Food

So is there any way out? Yes, absolutely. In fact, you should start implementing the tips below to find happiness in the real things in life, and not be held prisoner by food any longer!

Get In Your Workouts

Exercise is so much more important than making you look good. In fact, the health benefits are far superior, with looking good coming as a pleasant bonus. Exercise promotes the production of feel good brain chemicals, known as endorphins, which boost mood, productivity, and sense of wellbeing. In fact, exercise is a very important adjuvant in treating depressive illness, and may in some cases be the primary management technique.

For best results, get in your exercise sessions at least three times per week, up to a maximum of 5 times weekly. You will be surprised how good you feel after 6 short weeks of starting a new plan.

Re-acquaint Yourself With Nature

When is the last time you spend real time in nature? Living in a concrete jungle, we spend less and less time camping, hiking or just going for walks in the beautiful forests. Mind you, we’re not advocating you go get lost in unfamiliar territory, but a light walk in nature is sure to give you a deeper appreciation of the beauty in the world.

Better yet, how about picking up gardening? Knowing that you nurtured something from a seedling and watched it grow everyday can give you joy like raising a child. Knowing that you made a difference in the world may be all you need to break the psychological addiction to food.

Go Out With Friends

We know, sometimes you end up sacrificing friends for food, the selfish master that leads you down a spiral of depression. However, there is always time. Reconnect with friends you haven’t spoken to in week, months or even years.

You will be amazed how time flies when you’re out with you friends, and you won’t be held captive by food. In addition, you are likely to burn a few more calories than you would if you were just at home, and the memories you form from your adventures will give you pleasure for a long time to come. Not the short bouts of up, followed by sever downs that food is notorious for.

Practice Meditation

Meditation is no longer some obscure practice followed by just a few, but has spread to the mainstream population thanks to its proven benefits on health. Though the addiction to food is a real psychological condition, meditation can help you break the bonds by increasing your appreciation for other things in life, bringing profound happiness. Mindfulness increases, and you become truly happy and thankful for everything in your life.

Get A Pet

A pet can deliver tons of happiness in your life, motivating you to break free from using food as your motivation. Having someone (yes, your pet) that loves you infinitely is a powerful motivator of happiness, and works in most cases. Adopt a puppy or kitten, and you will have tons of fun and happiness for years to come.

Conclusion

Food needs to resume its true function- being used for fuel and subtle pleasure. It was not meant to become a source of happiness, and this may have been inadvertently promoted due to marketing of sugary junk.

Go live in the real world, and find your true happiness.

Health Benefits Of Exercise For Mental Health

You shouldn’t begin engaging in regular physical activity only after you’ve already noticed a potential health threat. If you start exercising now, you’ll greatly reduce the risk of diabetes, stroke, and heart disease, amount other health problems. Other benefits of exercise include weight loss and lower blood pressure.

Health Benefits Of Exercise For Mental Health
However, regular physical activity won’t only keep your body healthy, but your brain as well. After all, your brain is no different than the muscles in your body. If you don’t stimulate and preserve it, you’ll be faced with certain problems.
Although you’ll experience mental health benefits from almost any type of workout, aerobic exercise is especially known for improving your brain health. Here are some of the main health benefits of exercise for mental health.

 

Exercise Improves Brain Growth

As you get older, your brain will start shrinking due to the decreased speed of the birth of new brain cells. Engaging in aerobic exercise will improve blood flow to the brain by increasing your heart rate. Increased blood flow means that more oxygen will get delivered to your brain, which will encourage the birth of new brain cells.

 
Exercise Fights Anxiety And Depression

 
When you’re depressed, your ability to process information will slow down significantly. This can cause memory problems, as well as difficulty with making decisions and concentrating.

If you’re suffering from mild depression, then exercise may be all that you need in order to fight this disorder. For serious depression, you’ll most likely have to take antidepressants and exercise.

The reason why exercise is known for fighting anxiety and depression is because it will increase your body’s production of feel-good brain chemicals, such as dopamine and serotonin. These chemicals are crucial if you want to experience happiness.

 
Exercise Decreases Stress

 
While some chemicals can improve your mental health, others will only harm it. One of the most dangerous chemicals is the stress hormone known as cortisol.

Nowadays, stress is one of the most common causes of serious health problems, including high blood pressure, diabetes, obesity, and heart disease.

Not only that, but stress can also cause memory loss and difficulty thinking. By decreasing cortisol levels, you’ll stimulate the growth of new nerve cells in a part of the brain known as dentate gyrus.

This brain area is part of the hippocampus, which is linked to the creation of new memories. When you’re stressed out, the number of brain cells in the dentate gyrus becomes insanely low.

 
Exercise Improves Your Focus

 
It can be incredibly hard to focus in today’s world, with all the smartphones and numerous other distractions that we’re faced with almost every moment of the day.

In order to focus on the task at hand properly, you’ll need to learn how to ignore these distractions. Thankfully, exercise will teach you discipline, thus making it easier for you to focus all of your attention on a particular task.

 
Exercise Will Help You Control You Emotions

 
If you tend to lose your calm or let your emotions control you often, then you should consider working out regularly. According to a study conducted by the Department of Psychology of the Macquarie University in Sydney, Australia, you can decrease emotional stress and increase emotional control just by exercising regularly.

 
Exercise Will Improve Your Self-Esteem

 
Having low self-esteem can lead to anxiety, depression and stress. It can also have a negative impact on your work or academic performance. In order to live a happy life, your self-esteem needs to be high.

Thankfully, exercise is known to impact self-esteem positively in people of all ages. A review of 113 different studies was published in the Journal of Sports and Exercise Psychology showed that your self-esteem is likely to change for the better if you exercise regularly.

Are You A Good Candidate For Weight Loss Surgery?

When approaching a new weight loss routine, it can be difficult to get started. Some of us are more blessed than others are when it comes to easily shedding pounds.
It may be a case of having tried and tried again, only to find that you are getting nowhere, leading to understandable discouragement. This has led you to ask the question whether you would be a good candidate for weight loss surgery.
First, let’s look at the different types of weight loss surgery.
Gastric Bypass- this is by far the most common weight loss surgery; your doctor may also refer to it as RYGB. The basic idea is that the surgeon leaves you with just a small pouch of the stomach that cannot hold much food, meaning that you will eat less. Therefore, the food that you eat bypasses the rest of your stomach, instead going from the pouch straight to the small intestine. It requires just several slight incisions and then a camera to monitor the progress inside.
Adjustable Gastric Band- the band is fitted around the top of your stomach, and it has a small balloon inside of it that will control how tight, or loose, it is. That band will limit how much food can go into your stomach.
Gastric Sleeve- after removing the majority of the stomach, the surgeon leaves a narrow section called a gastric sleeve, which is the upper area. It is indeed to curb the hunger hormone.
Duodenal Switch- perhaps the most complicated of the weight loss surgeries, it uses a gastric sleeve to bypass the small intestine and limits how much you can eat. The drawback, however, is that your body does not have the opportunity to absorb the nutrients from what food you are eating. This could lead to vitamin deficiencies.
Electrical Implant- much like a pacemaker, it works by delivering electrical pulses to the vagus nerve, which is between the brain and the stomach. The vague nerve lets the brain know when the stomach is full.
As with any weight loss surgery, the only way for it to be truly effective is by eating a healthy and balanced diet.
Benefits
Generally, weight loss occurs for up to 24 months after weight loss surgery. At that point, there are people that will regain some weight, but that will certainly not be the case for all.
Medical conditions related to obesity, such as type 2 diabetes and high blood pressure; often improve as people begin to lose substantial amounts of weight.
For those who have struggled with their weight their entire lives, have tried every diet possible and have lost weight only to regain what was lost and more over and over again find bariatric surgery to be an effective method of reaching a healthy weight and keeping it off.
Risks
As with any surgery, there are risks involved during the actual procedure itself. Following surgery, complications can also occur, including but not limited to:
Vomiting, nausea, bloating, increased gas, diarrhea, dizziness, and excessive sweating when eating too much.
Your doctor can explain in detail all the risks involved.
Requirements Before Surgery Is Approved
Not everybody is eligible for weight loss surgery; however, there are some qualifying requirements from the American Society for Metabolic & Bariatric Surgery:
• An obese adult (a BMI over 40, or between 35 and 39
• An obesity related condition, such as type 2 diabetes
• Before Surgery Is Performed These Parameters Must Be Documented
• You know, and understand, the risks and benefits of weight loss surgery
• You are prepared to adjust your diet once you have had the surgery
• You are fully committed to adjusting your lifestyle to keep the weight off
• Most HMO insurance plans require at least 6 months of nutritional counselling with a dietician or a nutritionist.
• Many times if you are smoker, you will be required to quit.
While teens are not typically accepted for weight loss surgery, if there is an extreme obesity problem (i.e. a body mass index of 35 or greater, which as an example would be a height of 5’6” and 220 pounds) in addition to a weight related condition then it is possible for them to qualify for surgery, though all insurance carriers are different.
Technically, there is no guarantee that you will be approved even if you fulfil all the requirements above, as all insurance carrier are different.
If you are interested in weight loss surgery and feel that you meet these requirements, you should speak to your doctor about how to take the next steps.

6 weight loss myths

When i started my weight loss journey i held a lot of things from different places,most of these weight loss myths are false and misinformation or outdated.The following are the 6 most common weight loss myths.

Eating at night makes you fat.

Weight loss is about how much calories you take and how much calories you burn,it does not really matter the timing of it.Just stick to your recommended calories intake and you will be fine.

You need protein supplements to get ripped.

The key to increasing your muscle mass and getting the “ripped” appearance you desire is the right nutrition and careful programming of your workouts. Protein supplements can help fill in the gaps if you are not able to get a sufficient amount of protein and carbohydrates in your diet from actual food. However, you should always aim to get nutrients from food first, then use supplements as needed.

Crunches are the key to flat abs.

Including some cardio and strength training exercises into your workout routine is a great way to help shed inches from your midsection. Filling your diet with diverse sources of lean protein and complex carbohydrates is more effective in decreasing belly fat than doing crunches or other abdominal work.

More time in the gym leads to more results.

Excessive amounts of exercise can often be more harmful than beneficial to your body because it can increase your risk of injury. You must first ask yourself what fitness goals you are trying to achieve with your workouts. Then select and properly structure the exercises that are going to help you achieve that goal.

Consuming fats makes you fat.

Eating fat is actually an essential part of a balanced diet, however when high amounts of sodium or sugar accompany fat, this combination becomes detrimental and can lead to weight gain. Include healthier fats such as poly and mono unsaturated fats (found in avocados, nuts, seeds, and some fish) into your diet instead of the less healthy saturated and trans fats. Unsaturated fats are shown to lower cholesterol and reduce your risk for developing heart disease.

You can target your weight loss.

Just as it is physiologically impossible to gain weight exclusively in the places you want it to go, it is also physiologically impossible for you to lose weight only in desired spots. Weight loss obtained through healthy eating and exercising typically occurs all over the body. While some areas may show a larger initial decrease than others, the most important thing to focus on is increasing your overall health.

These are 6 weight loss myths,don’t believe everything you read or you hear some are just mythy by the way if you want to learn about an extremely powerful, little known technique to help you stay motivated to losing the pounds you want to get rid of click here to download it.

Health Benefits Of Peanuts

There is ongoing debate on whether peanuts are good or bad for your weight loss,being overweight myself and a peanuts lover i had this debate going on for a long time in my head.After doing research and with my own experience i decided to write this article about the health benefits of peanuts.

Health Benefits Of Peanuts

In weight loss what matters is the calories you intake and not where they came from.It does not matter if you want to loose 2 pounds or 100 pounds,to lose weight you need to take less calories than you burn.

What i can say eating peanuts daily is good for your health and in this article i am to outline some of the health benefits of peanuts.

Health Benefits of peanuts:

   Protein and fiber

Peanuts improve satiety and help maintain weight loss. Several studies have found that eating small amounts of nuts helps dieters lose weight; when nuts were allowed in their eating plans, they did not feel deprived.

  Nutrients.

Peanuts are abundant in the vitamins niacin, folate, pantothenic acid, thiamin, riboflavin, choline, Vitamin B6 and Vitamin E and rich in minerals like magnesium, phosphorous, potassium, zinc, iron, copper, manganese and selenium.

 Disease control.

Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer.

 Antiaging.

Peanuts have been found to contain the potent antiaging molecule resveratrol, the same phytochemical found in red wine and grapes. Studies have shown that resveratrol can fight the proliferation of fat cells and improve the uptake of sugar from the blood. The resveratrol in peanuts is found in the seed itself and the skin.

Cholesterol.

When postmenopausal women with high cholesterol were fed a low-fat diet that included healthy fats from peanuts, their cholesterol improved. The phytosterols that peanuts contain have been shown to reduce cholesterol.

The health benefits are not limited to just the peanut itself. Peanut oil and fat-free peanut flour have been shown, in hamster studies, to significantly lower cholesterol and have heart-protective effects.

3 Tips For Extreme Obese Women Or Men

The vast majority of our population is overweight, at least a little. To determine ‘how overweight’ someone is, we commonly use a body mass index, or BMI. Anyone who has a BMI of over 39% is considered morbidly, or extremely, obese. Everyone knows that having excess body fat can cause a myriad of health problems, and the more overweight you are the more severe and frequent your health problems will be. But don’t give up, even extreme obese women can find the help they need to get their weight under control, once and for all.

Before you decide which type of weight loss plan is best for you, don’t overlook your emotions. Many people will ’emotionally eat’ or eat when they are upset or depressed. Recognizing your bad habits is the first step to changing them and adopting new, healthier, habits.

Here are some steps that can help you get back in shape:

1. The first step anyone who is obese needs to take is a trip to their doctor. You are far more susceptible to heart problems so you need to find out if you are healthy enough for exercise. Exercise and diet is the best way for anyone to lose weight. No, it’s not quick or easy, but it’s a lifestyle change that can help you keep the weight off permanently.

Start off easy by taking short walks. Other great ideas are non-impact activities such as swimming or biking. You will have to start slow and that is fine, but as long as your doctor says it’s ok, you need to start. Hiring a trainer to help you modify exercises for your specific limitations is another good idea (they can also help you stay motivated).

2. While not as highly recommended as step 1, medication can help some people who are extremely overweight. It’s still not a quick fix and the medications will need to be prescribed, and monitored, by your doctor; but using medications for a short time might be a good way to kick start your weight loss. It’s not recommended that you use these medications for extended periods of time due to the number of side effects, so if you decide to go this route think of it as only a temporary thing to get you started.

3. There are now some surgical remedies to obesity. Bariatric weight loss surgery has helped many morbidly obese patients lose all of their unwanted weight and by doing so has allowed many of them to completely reverse some negative health issues that they were dealing with. This surgery is expensive though and as with any surgery, there can be complications.

All in all, it’s best if you can make lifestyle changes with your diet and by adding exercise to your daily routine if you need to lose weight, but if you need extra help their are other things that you can do. The most important thing that extreme obese women need to remember is that it’s not so important which method you choose, just choose one and stick with it. You deserve a long, happy, healthy life, and only you can make that happen.