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Tips for keeping the weight off

We all wish to lose weight, and when we succeed eventually,  the problem is that we tend to put it all back on, or some of it. So I have tried to compile a list of suggestion that would help us in our attempt to keep the weight off.

  1. Think before you eat something. Ask yourself’ ” do I really need to eat this and is the food healthy. What are the health benefits?
  2. Make time to eat, in other words, don’t eat whilst you are doing some other thing. Don’t eat whilst watching tv,  whilst driving or at work. The tendency is that you would end up eating  a lot more than necessary
  3. If you are bored, stressed or lonely, take a walk. ‘comfort eating’ might offer a short time fix, but will not solve the problem
  4. Select exercises that you enjoy, like walking, gardening, running, bike riding, something that you would make you want to do again.
  5. Select meals and snacks that are nutritious, but also satisfying and tasty.


In conclusion, long-term health means a long-term approach to healthy eating, not short-term diets.

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You are at risk of heart and circulatory diseases if you have a fat belly

 

If you have a big stomach, you have the tendency of developing heart and circulatory problems, even if you are not overweight.
Researchers found that those with a healthy weight, but large belly had an 87% increased risk of problems such as heart attack, stroke, bypass surgery or death.
In addition, they have a 52% chance of developing diabetes and high blood pressure.
In effect what we are saying is that a big stomach spells danger.
Your waistline seems to be a better indicator of overall risk than BMI

So, burn that fat, and keep that stomach flat, to stay healthy and alive.

Keep active

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Watch how much you drink during this Summer


Drinking more than the recommended amount can reduce your life expectancy.
Research has proved that we are at greater risk of dying from a number of heart and circulatory conditions if we overindulge.
In summer we tend to drink much more, especially when we go on holidays, but hey! you need to keep in mind the recommended limits, don’t go mad at it. Always remember you could be damaging your health. Just watch it, know when to say no, your health is more important.

It found that drinking more than 12.5 units of alcohol per week (5 pints of average strength beer/ or 5 medium glasses of wine) has the risk of developing a stroke or heart failure and related heart diseases.

So the advise is to try to drink below the above levels.


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Unsaturated fats and whole grains can lower your risk of heart diseases

So, following from the header what you would probably like to know is which foods have unsaturated fats. As already disclosed in earlier articles, monounsaturated fat is good for you, as slightly increase good cholesterol and decrease triglycerides.

  1. olive oils
  2. rapeseed oil,
  3. Sunflower oil, corn oil
  4. Oily fish
  5. Avocado
  6. Nuts
  7. Seeds
  8. cereals, wholegrain bread, brown rice
  9. Oats

These are all good for you, however, as you are no doubt aware moderation is the watchword.

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What you should know about your cholesterol


Cholesterol is carried around the body by protein, a combination of which is known as lipoproteins. There are two types of lipoproteins HDL (High-Density Lipoproteins) also known as good cholesterol and Non-high density lipoprotein called bad cholesterol.

HDL is good because it helps to remove cholesterol from the cells, and takes them back to the liver, where it is processed into waste. On the other hand LDL or bad cholesterol, delivers cholesterol to the liver, the very opposite of what the good does.

When LDL becomes too much they stick to the walls of blood vessels. This can clog up the blood vessels, resulting in narrowing and hardening of arteries.

A build-up of this could lead to a heart attack or stroke. So, if you have cholesterol, it means you have too much bad (Non-HDL or LDL) in your blood.

Besides LDL, our blood contains triglycerides. These are fatty substances stored in the body’s fat cells and are found in certain foods that we eat. Such foods as dairy products, meat, and cooking oil etc.

So, remember if you eat biscuits, hard cheese, butter, whole milk, processed meat, cakes, cream, suet and ghee, then you are making friends with bad cholesterol. The more you eat of such products, the likelihood of developing high cholesterol. So, finally just be careful how much you eat of such products.