Losing Weight the Mistake-Free Way, contributed by Jane Sandwood.
As many as one in four Canadian adults and one in ten children suffer from obesity, equating to approximately 6 million Canadians living with the condition. As the leading cause of Type II diabetes, cardiac disease, strokes, cancer and arthritis, obesity impacts not only individuals but their families, friends, employees and even the government as well. Obesity has skyrocketed so much in recent years that many organizations including the Canadian Medical Association and the Canadian Obesity Network now considers the condition to be a chronic disease.
Combating obesity largely relies on following a healthy diet and engaging in regular exercise. It is unfortunate though that many people do not know how to go about losing weight in a healthy manner. The internet especially is inundated with contradicting weight-loss solutions, often leaving those desperate to make healthy lifestyle changes feeling overwhelmed and falling off the wagon even more. It is normal to make mistakes when trying to lose weight but by following sound advice from reputable sources your weight loss journey will become a lot easier and enjoyable.
Rev your routine if you are constantly active
After spending a couple of hours running errands it may feel like you have done enough exercise for one day and have even lost some weight. Unfortunately, despite hauling around shopping bags or even spring-cleaning the house, you probably have only burned approximately 400 calories. Short bursts of intense activity are known to burn a lot more calories, and 36% more fat. While strolling around the mall try to pick up the pace for every one minute out of 5 to increase your calorie burn-rate by up to a third. If you enjoy swimming, then switch from the easier strokes like freestyle and breaststroke to the more challenging butterfly or backstroke every couple of reps.
Do your dining-out research in advance
Looks are often deceiving when we dine out. The chicken sandwich may seem an obviously healthier choice than the triple-cheese pizza but once you have a closer look at the bread, cheese and mayo of the aforementioned, you will realize that your sandwich probably contains around 970 calories. In comparison, two slices of pepperoni pan pizza only contains about 520 calories. It is important to look up nutritional facts before eating out. Most renowned eateries have nutritional information available online or instore you may be very shocked by what your research uncovers.
Be careful what you snack on
While you may be watchful about what you eat, research shows that unplanned bites and tastes can rack up as much as a few hundred calories in a single day. Eating while distracted or tasting while cooking can see you pack on the pounds fast. Avoid eating when your mind is preoccupied, whether it is with watching TV, reading, talking to friends on working on the computer. Eliminate any unnecessary distractions and focus on eating mindfully.
As hard as being obese may be, it doesn’t have to be a death sentence. If you simply put your mind to it and follow a balanced lifestyle you can and will lose your excess weight and boost your health significantly.
What is HB A1C [Hemoglobin A1C?
Your HB A1C number
Consider your HB A1C number (also known as HbA1c or glycated hemoglobin) as a snapshot of your blood glucose levels over two to three months. Over time, glucose naturally attaches itself to your blood cells. When this happens, the cell is considered glycated. The more glucose in your blood, the more glycated A1C cells you have.
Whats an optimal A1C number?
The recommended A1C target for a person with diabetes is 7% or lowersome people remember this figure as lucky number 7. However, while your A1C number gives you and your doctor an idea of how your diabetes is being managed over time, it does not tell you about drastic drops and elevations in your day-to-day blood glucose levels during that period.
How do fluctuations in my blood glucose levels affect my overall health?
While drops (hypoglycemia) and peaks (hyperglycemia) in your blood glucose levels outside of your target zone can have an immediate impact on your sense of well-being, research shows that the long-term consequences of such fluctuations can be dangerous. Studies show that hyperglycemia can increase your risk of developing heart, eye and kidney disease. Your A1C is an important part of your diabetes management, but it cannot replace daily self-monitoring, which highlights how your body and blood glucose respond to meals, physical activity, medications, illness and stress over short periods of time.
How often should I test my A1C?
Generally, you should test your A1C no fewer than twice a year, and most medical professionals suggest testing every three months, which is the approximate lifespan of blood cells. Speak with your healthcare professional to determine where and how frequently you should test your A1C level.
Reducing your A1C value to a healthier level can decrease your risk of many diabetes-related complications, so you can live a fuller, healthier life.
The Easiest Way to Lose Weight Without Dieting!
If you’ve been struggling to lose weight, you’re going to love this news…
Scientists have recently discovered the closest thing to a true-blue weight loss pill that they’ve ever seen.
According to a study published in the journal Cell Metabolism, this pill delivers the advantages of calorie restriction but without eating any less food!
These amazing benefits are delivered by resveratrol, the nutrient with a well-researched reputation as an “anti-aging” compound. Now, new research shows it has some pretty terrific weight-loss and metabolic benefits, as well. Let me explain…
The Anti-Aging Benefits of Extreme Dieting
So far, the only proven way to extend life is by extreme calorie restriction. How is this possible? Well, limiting calorie intake produces a number of positive effects on blood pressure … lipid levels (cholesterol and triglycerides) … blood sugar … lowering inflammation … and reducing body fat. All good stuff, right?
So, here’s a surprise. When researchers gave a specific dose of resveratrol to a group of obese men daily for 30 days, they observed these same benefits even though the men didn’t make any changes to their eating or exercise patterns!
What caused this minor miracle? The researchers found that resveratrol increased the metabolic rate in the men’s mitochondria (the microscopic “energy factories” in each cell where food is converted into energy). The effect was like turning up the idle rate on your car’s engine so more calories are burned 24/7. Wow!
Of course, taking resveratrol is no substitute for a healthful diet and regular physical activity. But it’s good to know that it can help to make losing weight easier and more healthful especially if you’re dealing with obesity.
Day guide to combat overeating
6 7 AM: Drink water, preferably warm water with lemon. This is not only hydrating, but will stimulate your bowels to help move the previous day’s overeating right along. After your first morning glass, continue to drink water throughout the day.
By 9 AM: Eat breakfast so it can kickstart your metabolism along with helping you eat better throughout your day. It’s been uncovered that those who skip breakfast are more likely to consume a greater number of calories along with unhealthier foods than those who eat breakfast. Make sure your breakfast includes protein, healthy fats, and whole grains so you stay satisfied and energized for longer.
Between 12 and 1 PM: Eat lunch to stabilize your blood sugars and to prevent binge eating later on. Once again, a meal with protein and vegetables is a good option. You will also want a small serving of carbohydrates to prevent cravings later on.
Between 3 and 4 PM: Have a snack, because you know by 3 you’re feeling low in energy and want something sweet. Combat this sugar craving and replace it with something more satisfying and better for you. This is a good time to have a fruit or some veggies with hummus. If you need a pick-me-up, green tea is a better choice than coffee.
Around 5 and 6 PM: Fit in a workout either at the gym or at home. You should also add in physical activity throughout your day, too, to burn more calories. Exercise has been shown to improve digestion, regardless of the amount.
Between 6 and 7 PM: Dinner time! You will want something hydrating and high in fiber. Soups, salads, vegetables, and grilled lean meat are all good options.
9 PM or after: Get some sleep, because this is when your body is able to reboot itself and is an important component of weight loss.
After your day of rebooting your body, you can get back on track and hopefully be wiser when making decisions at your next holiday get-together.
1 American Diabetes Association. A1C test. Available at: http://www.diabetesarchive.net/type-2-diabetes/a1c-test.jsp.
2 American Diabetes Association. A1C. Available at: http://www.diabetes.org/living-wi