The American Heart Association recommends an average of 30 minutes of aerobic exercise with moderate intensity five days a week. This is because aerobic exercise is critically important for maintaining a healthy heart. Most experts recommend you sustain 60-80% of your maximum heart rate during aerobic exercise. There are many other benefits of aerobic exercise:
- Mental Benefits: Aerobic exercise can have many mental benefits including lowering stress and increasing your emotional stability. For many individuals, regular aerobic exercise can help prevent depression or relieve the symptoms of depression.
- Health Benefits: There are many benefits to your health from aerobic exercise besides just being good for you heart. Aerobic exercise can actually decrease your risk of developing type 2 diabetes. In addition, regular exercise can strengthen your lungs, lower your cholesterol levels, and help individuals who suffer from high blood pressure.
When it comes to feeling fuller with fewer calories, the most important factor to keep in mind is calorie density. Calorie density refers to the number of calories a food contains in a given volume. Foods which contain an exceptionally low calorie density can be consumed in large volumes (making you feel full) while contributing little to your daily calorie intake. With that concept in mind, here are some tips for feeling full while lowering calorie intake:
- Replace low volume, calorie-dense foods with high volume, low-calorie foods. High fiber foods tend to be large in size and low in calories. As an added bonus, fiber-rich foods take significantly longer move past your stomach and digest. This will make you feel fuller for longer. Vegetables, whole grains, and fruits all contain fiber. One of the best example of a low calorie density food with plenty of fiber is actually popcorn. As long as you don’t add any butter, eating a bunch of plain popcorn is actually a great way to feel full, increase your fiber intake, and keep your calorie count low.
Cheese is one type of food that certainly is versatile. Whether it’s in an ornate setting paired with wine, or enjoyed on your pizza, cheese is one of America’s favorite snacks. Although it may have the stigma of raising cholesterol or adding to weight gain, many not be aware of the variety of health benefits that cheese can bring when eating the right types.
This cheese is a popular ingredient in many Mediterranean dishes. One of the main advantages to feta cheese is its strong flavor. This means that you don’t have to use a lot of it and can still experience it to the fullest. A one ounce serving of feta contains only about 75 calories, so you’re definitely getting the most flavor per calorie from this cheese. Continue reading Top 5 Healthiest Cheeses
Everybody has regular activities that they wish they could live without. It’s the reason that New Year’s resolutions exist. And although your tendency might be trivial or not a big deal, the little things add up. It’s important to be cognizant of these habits in order to promote a healthy lifestyle.
Eating Unhealthy Snacks
Snacking on some chips on the couch can be a fun and enjoyable experience on a Saturday afternoon after a stressful week at work. However, this type of stationary munching can have serious implications on your health. When you make a habit out of snacking, you are ruining the natural relationship of hunger-satisfaction that is triggered by hormones in your body. This can lead to chronic overeating, and in turn heighten the risk for diabetes and heart disease. If you find yourself hungry, try to start planning your meals more proficiently everyday. It’s important to get the nutrition you need every day through various healthy meals over snacks that are high in fats, sweets, and salt. Contrary to popular belief, the frequency of your meals does not influence your weight loss. At the end of the day, whether you eat 6 small meals a day or 3 big meals, the total calories that you take in have the same metabolic effect on your body. Continue reading 3 Most Common Unhealthy Habits
In our last post we recommended getting in at least 10,000 steps per day to boost weight loss and overall fitness. This can be difficult to achieve, especially if you work in an office all day or live in a city that is not pedestrian-friendly. To put things into perspective, the average person owns a stride that reaches a little over two feet in length. That means for most people to reach the 10,000 milestone, they have to walk nearly five miles a day! It sounds like a whole lot if your main method of transportation is taking the train or a car, and nearly impossible if, again, your job has you sitting down all day. Still, it doesn’t hurt to try to reach this daily step count with a few tricks.
Walk the Dog and/or Kids
If you work a typical 9-5 five days a week you aren’t getting much activity, unless by some miracle that is your schedule as a personal trainer, dog walker, retail worker. When you get home from work, the first thing you probably like to do is sit down and unwind, and maybe even eat a hearty meal. After that, you watch a few hours of television before bed. While it is definitely a good thing to disconnect from a long day at work, your body has been on its butt all day. Destress by doing something physical like going for a walk with your family, even if your family is just your dog.
If you are like most people who have just started a new workout routine you may be asking yourself “what should I do on off days?” Many people are familiar with the suggestion of getting a good hour’s worth of exercise in every day, but if you’re seriously training to build muscle and lose fat, you need a good three days of intense strength training followed by another day of HIIT, or high intensity interval training. In order to be effective, these sessions don’t even need to reach an hour, usually lasting 30-45 minutes. That leaves a lot of time for everything else you’ve got going on in life, including three “off” training days every week wide open for— well, for what?
Go for a walk
While it is important to rest on off training days, it is also important to stimulate your body. If you are not in too much shock from a hard leg day, low intensity activities like walking enhances your recovery. Getting at least 10,000 steps per day is extremely beneficial, especially if you can accomplish that on a daily basis.
It’s also a good idea to squeeze in half hour of light activity like biking and hiking 2-3 times a week. The earlier in the morning you do it the better as you sleep better the sooner you are exposed to natural light after waking up. If you also do this activity before you eat anything, it boosts fat loss.