LET US BALANCE OUR DIET AND EXERCISE

Stop listening to people who urge us to fill ourselves to the brink at breakfast and eat hardly anything at dinner. I order to assist weight change and reach our good weight, we have to discern the needs of our bodies. If we are on the right track, we will feel a slight hunger four hours after the last food intake. If this feeling comes later, it just means that we overate. If it comes earlier, well, we have starved.

If exercise in the morning, we have to know that our body has depleted the reserve of carbohydrates at night. Therefore, before we start stretching or jogging, we have to fill the carbs up. You will not have the needed strength otherwise. It is best to consume a glass of milk or juice before exercise and then a rich breakfast after. Include the much needed carbohydrates and proteins. This way, we will feel full until lunch time. Our breakfast may include a veggie omelet, curds or cottage cheese, yoghurt and fruits, or cheese sandwich.

If exercise falls in the middle of the day, we may consider giving up the traditional lunch. It is best to substitute it with two light breakfasts: an hour before training and the same timing after. The first breakfast should be light so that the body manages to process it. In order to maintain our good weight, we need low fat and high carb products such as oats and raisins, dry and fresh fruits (banana excluded), a slice of bread, and a glass of juice. The after training meal must contain the same mixture of proteins and carbohydrates.

If we exercise in the evening, we must know that this time is best for fitness. Therefore, our training will be more intensive and we will spend more energy. We face two immediate dangers. We might fall short of calories and interrupt the training. Alternatively, we might feel intense hunger after the exercise and endager our healthy weight change. Divide the food in the following way. Breakfast is a must (no less than 500 calories). We can have oats, yogurt, and fruits. For lunch, opt for low fat proteins (chicken, fish, and beef) and carbs and vegetables. Grab some fruits and a slice of bread for the afternoon snack. Dinner should be light in all cases. We have to include proteins and carbs. Prepare macaroni, rice and chicken, or a veggie soup with a slice of bread.

Remember that training is useful only in moderate amounts. The intense physical activity is harmful for our health. Unexplainable ache in the muscles, exhaustion, loss of appetite, quick pulse, headaches, indigestion, constipation, amenorrhea, all those are symptoms of the body`s burn out. So, this is a call for moderation!

IS PHYSICAL ACTIVITY IMPORTANT IN THE LONG RUN

Each movement protects our body from the processes of aging. When we exercise, we reduce the risks of developing dementia.

What are the leading causes for many diseases? People who move infrequently need smaller amounts of glucose. The reason is that muscles need this substance only when we move. If they are inactive, the unconsumed glucose remains in the blood, and the level of blood sugar increases. If this lasts for long enough, we can develop diabetes. In addition, the extra glucose turns into fat which amasses around your waist. The cholesterol also goes up in the absence of exercise. We reach a state at which the fat piles up in the arteries and this can cause stroke or hard attack. The misbalance in the level of the hormone cortisol can cause permanent damages to the blood vessels. Another consequence is that the absence of movement leads muscles to produce smaller amounts of interleukin 6, the substance which fights inflammatory processes. This increases the risk of inflammatory diseases such as rheumatism. The immune system is also weekend in the absence of physical activities. Colds can easily grow into bronchitis. Moreover, the lack of exercise is a major reason for pain in the back.


Are there any symptoms we should pay special attention? Yes, and they speak aloud. We get tired while exerting minimal efforts. For example, we pant when we walk the stairs. This will clearly show that our muscles are almost inert.

Is there a cure for this ‘movement fatigue’? Loudly sounding Yes. We have to exercise daily or at least on a regular basis. The minimal amount of movement is two hours per week, distributed in four different days. Sports which train certain group muscles, such as yoga and fitness, will certainly help.

HOW TO PICK A SPORT

Stress, the curse of our modernity, results in insomnia, exhaustion, and constant headaches. These are some of the symptoms signalling to us that we have to start exercising. Exercise is, naturally, an important component of every weight treatment. We will need at least one month before we step firmly on the path to our perfect figure. Keep in mind that it is best to consult with a physician before we start any kind of regular physical exercise. He or she will evaluate our body preparedness for the different types of sports. The consultation is absolutely mandatory if the following conditions are present: heart diseases, chronic ailments, diabetes, or respiratory diseases. Pay visit to the physician if pregnant or older.

Swimming is one of the best sport options. It is an effective way to improve our overall physical condition and mobility. In fact, swimming also alleviates PMS. We will expend between 450 and 600 calories per hour. Feel free to experiment with aqua aerobics or some other water sport.

Jogging is our every day sport. We do not need an appointment at the gym and no additional costs are incurred. We just hop in the park and we are good to go. We will expend between 250 and 300 calories per every ‘jogging hour’. This sport develops the heap muscles, help us breathe properly, and even more – we are surrounded by nature and fresh air!

Tennis is another sport which relaxes stress by loading the back, heap, and arm muscles. If we exercise once a week, we will feel quite refreshed. Expect to expend about 400 calories per hour.

Dancing is one of the best ways to get rid of the extra stress. The combination of music and dance steps has a positive effect on our mood. Moreover, it sets all muscle groups in motion. We expend 350 calories.

Yoga lifts the least amount of calories – 230. However, yoga teaches us how to breathe and exercises all group muscles. It can teach us how to control our mind, thoughts, and feelings.

Keep in mind that physical activity should complement any type of weight treatment. More detailed descriptions of the various sports that assist the loss of weight excess will follow shortly


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