Learn How to Lose Weight Fast
Dearborn Weight Loss
Hi, My name is Nick Lopez and I'd like to welcome you to Dearborn Boot Camp and Personal Training blog. I have helped hundreds of your family and friends right here in Dearborn/Dearborn Heights get in the best shape of their lives and I can do the same for you.
This blog is designed to help Dearborn/Dearborn Heights residents feel great, lose weight and add years to their lives.
I love being a personal trainer because it allows me to change lives. So let’s get started!
You'll discover simple, yet effective ways to help you lose weight fast without spending hundreds of dollars on stupid gadgets and diet pills.
If you're tired of spinning your wheels trying to lose weight, come back often because you've discovered the #1 Dearborn/Dearborn Heights weight loss site on the internet. In addition to the killer posts and articles on this blog, you'll also get resources, tips, ideas, and systems for losing weight fast. Best of all, you'll get information that you can apply today and get results now!
Whether you want to lose 10 lbs or 100 lbs of weight, or if you just want to know how to live a healthier life - this is the resource site for YOU.
What you should know about plastic.
Everywhere you look, you see something made of plastic. But it wasn’t long ago that plastic began to get a bad rap. Drinking out of plastic containers, eating food packaged in plastic, microwaving food in plastic dishes, or heating plastic baby bottles all became another cause for concern. Maybe you were one of those who threw away all your plastic Tupperware, plates, cups, and utensils altogether for fear you were poisoning yourself and your family.
However, a new type of plastic is available that advertises itself as a safe alternative and is deemed BPA (bisphenol A) free. But is this really a safe type of plastic? What about the many other types of plastic that package or touch our food? If you’re one of the millions concerned about the safety of plastic, here’s what you should know.
The Plastic Leak
Teeny tiny amounts of plastic get into your body from the food you eat. When plastic touches your food through preparation, packaging, or contact with dishes or utensils, it leaks out trace amounts. When plastic is heated or comes in contact with salty, fatty, or acidic foods, it releases even more chemicals.
Unfortunately, the health dangers of this leached plastic haven’t been adequately studied. Scientists can’t tell for certain how safe plastic is because it hasn’t been proven completely unsafe. They have determined, however, that two types of plastics known as BPA and phthalates are possibly dangerous. Most food or drink products made with these chemicals should be taken off the market.
Found in water bottles, baby bottles, and the lining of canned goods, BPA seeps into drinks, formula, and canned foods, and then into your body, and finally into your blood. Along with other plastic chemicals, BPA is harmful to your hormone levels—especially estrogen. Under investigation, this chemical may increase your risk for reproductive problems, heart disease, diabetes, and liver problems.
Limit your exposure to BPA by eating less canned goods and eating more fresh or frozen foods. Also, don’t feed your baby formula packaged cans or from a bottle containing BPA, and don’t drink out of plastic bottles made from polycarbonate. (They’ll be marked with a PC or a 7.) Instead, look for bottles labeled as BPA-free.
Phthalates Aren’t Preferred
Countless consumer products are made of phthalates and many foods are packaged in this type of chemical. (It is often used to cling-wrap deli meats, cheeses, and other foods.) Banned in Europe and nine other nations, phthalates are so common in the U.S. that particles are found in the air we breathe and trickle into the food we eat.
Similar to BPA, phthalates mess with your hormones, but phthalates affect testosterone. High levels of the chemical block testosterone from doing its job, lower sperm count, and cause genital abnormalities. Although officials say levels are too low to cause concern, you can make up your own mind.
The prevalence of phthalates makes it difficult to avoid, but you can limit your exposure by not buying products made of polyvinyl chloride that should be labeled PVC (think of the pipes in your house) or with a 3.
The same harmful chemicals used in certain plastics are also used in nonstick cookware. When these pots and pans are under high heat, they can release toxic chemicals into your food. They can also kill a pet bird.
Keep the following tips in mind to avoid these poisonous chemicals:
- Avoid preheating an empty nonstick pan on high heat. Cook your food at as low a temperature as possible.
- Keep your exhaust fan on over the stove while cooking.
- Use cast iron pots and pans if possible.
- Avoid eating fast food or microwave popcorn.
- Don’t put plastic wrap or plastic containers in the microwave.
- Buy a dishwasher with a stainless steel interior.
- Avoid plastics labeled with the numbers 3 or 7.
- Store food in glass containers.>
- Throw away any scratched plastic containers.
- Wash plastic dishes and utensils by hand.
Many plastics are declared by experts to be safe for your family, but until recently, so were BPA and phthalates.
The pros and cons of caffeine.
Let’s face it: You’re addicted to caffeine! Don’t worry, you’re not alone. Millions around the globe are in the same boat. Without that cup (or cups) of coffee to get you going in the morning, that energy drink to get you through a night of studying, or that soda to give the boost you need in the afternoon, you’re practically worthless.
Caffeine seems to be a harmless drug, as far as drugs go. And you can probably think of a long list of benefits that come with that cup of coffee. But are there any downsides to consuming too much caffeine?
What Is Caffeine?
Caffeine is a bitter-tasting substance naturally found in coffee, tea, chocolate, and kola nuts, which is added to soda, energy drinks, some weight loss supplements, and certain medications. It is a stimulant drug that affects your metabolism and stimulates your central nervous system, increasing your alertness and energy level.
Most people who consume some form of caffeine on a regular basis could forgo it and be fine. Others, however, seem to be addicted. They are dependent on caffeine to function well, and if they don’t have those cups of coffee, they have withdrawal symptoms (headache, anxiety, fatigue, or depression for a few days). Addiction to caffeine is not nearly as serious as addiction to other drugs. It won’t put you in danger, damage relationships, or break your bank like other addictive drugs, but it may have its downsides.
If you drink coffee in the morning, you know the benefits that come with caffeine. Perhaps you notice that your memory is improved; you feel awake, alert and energized; you’re more social; or you’re able to focus and get more accomplished.
Besides these well-known benefits of caffeine, there are other possible health benefits to moderate consumption. Your morning Joe may be doing more than waking you up. Research has shown that caffeine consumption may help reduce your risk of developing Parkinson’s disease, type 2 diabetes, dementia, colorectal cancer, liver disease, or liver cancer. Caffeine can also help to relieve headaches and asthma symptoms.
A few cups of coffee a day won’t hurt you. However, there are dangers to consuming too much caffeine, and caffeine abuse is a growing problem—especially among teens and young adults. Compacting the problem is that more and more products are being marketed for high levels of caffeine. Sodas are now super-sized, energy drinks are chock full of the drug, and caffeine-infused diet pills are gaining in popularity.
While not as dangerous as other drugs, caffeine abuse can lead to insomnia, restlessness, irritability, nausea, vomiting, headaches, tremors, heart palpitations, and chest pains. Additionally, caffeine raises your blood pressure temporarily. Normally this isn’t reason for concern, but repeated high doses of caffeine may lead to heart problems. If you’ve already got high blood pressure, are young or elderly, the affect on your blood pressure may be dangerous.
How Much Is Too Much?
In general, you’re in the safe zone if you drink less than three or four cups of coffee a day or consume less than 400 mg of caffeine a day. However, some people are more sensitive to the effects of caffeine than others. One cup of coffee could energize you until lunch, while it takes four cups for someone else. Know your body and learn to recognize negative symptoms of too much caffeine. If you start noticing that you feel jittery or anxious after that third cup, it’s time to cut back. Pregnant or nursing mothers should also limit their caffeine consumption.
So go ahead and enjoy that cup of coffee each morning. Just beware of the dangers of abusing caffeine in its many delicious forms.
Working out but not losing weight? You may be doing too much cardio.
You’re determined to lose weight. You want your body and your health back. So you’re running on the treadmill three days a week and taking a spin class two days a week, but you’ve stopped seeing the results you want. Rather than seeing the scale go down, it’s staying put or even going up. What is the hold up? Are you doing something wrong?
Unfortunately, many people have this frustrating experience. They know they’ve got to burn calories and they hear high intensity exercise will get the job done so they hit the gym. Learn the possible set backs of too much cardio and the most effective way to shed those extra pounds.
An Urban Legend
If you’ve been busting your buns trying to lose weight and the scale’s barely budging, you may want to listen up. A common exercise myth is the more cardio you do, the more weight you’ll lose; that the longer and harder you run, cycle, or swim, the faster you’ll lose. Many people believe this urban legend, and when their weight loss expectations aren’t met, they often give up.
Yes, you need cardio. As you think, it’s an important part of any exercise routine and will help burn calories, improve your health, and get you in shape. But it may not work like you expect.
When you push your body to perform high-intensity cardio exercise for long periods of time (45 minutes or more), there are negative effects. You will burn calories, but your body may turn to the energy stores in your muscles to make it through such a long workout. This means instead of burning that bulging fat, you’ll wind up burning muscle. Since you need your muscle to keep your metabolism working at its best, getting rid of any amount of muscle is not a good idea.
Stressful on Your Body
Long, strenuous workouts are stressful to your body. This stress may lead to increased production of the stress hormone cortisol. Granted, your body needs some level of cortisol for proper metabolism, blood pressure regulation, and a healthy immune system. Small bursts of the hormone give you energy, improve your memory, and decrease your sensitivity to pain. However, prolonged exposure to cortisol leads to negative health effects, including high blood pressure, decreased muscle mass, lowered immune response, and increased fat around your waist. Excess cardio places stress on your body and will lead to fatigue. What do many people turn to when they’re stressed or tired? Food. Especially carbohydrates.
Increase in Appetite
Keep in mind, when you add exercise to your lifestyle you’ll be hungrier than usual. Your body needs to replenish the energy it used while working out. On the mornings you exercise, expect to be hungrier than normal when lunch rolls around. This can be dangerous. It’s easy to overestimate how many calories you burn as well as underestimate how many calories you’re eating. Watch what you eat to make sure you’re still creating a calorie deficit.
Regardless of how much water you typically drink, you’ll want to increase the amount of water you drink on the days you exercise. When your body becomes dehydrated, it may start to retain water to hoard it for later. The weight you thought you should have lost may actually be water weight. Get rid of water weight by drinking more water before, during, and after exercise.
Create a Balance
Cardio exercise is a good thing, but you can have too much of it. An effective weight loss routine should include a balance of cardio, strength training, and flexibility exercises. Aim to do 20 or 30 minutes three days a week of interval training to get your cardio. Then do 20–30 minutes of strength trainings two days a week with flexibility exercises added in.
Wondering how to create a nutrition and exercise plan that is just what you need to meet your weight loss or muscle gain goals? Ask your personal trainer. After all, that’s what he or she is there for!
I often have a “no sugarcoat” mentality and attitude when it comes to my personal training and when I teach. I don’t tell people what they want to hear, but rather I say the truth.
Now here are my top 3 real reasons why you’re probably not losing any weight. These come from experience and are of course not the end all be all reasons.
1. YOU’RE LAZY
Most people are inherently lazy, not just with fitness, but just in general. This laziness means you’re missing workouts and inconsistent with tracking your food.
Sometimes people think they eat less than they actually do, or have inaccurate “eyeball” measurements when they eat, thus making them eat more than they need.
You need to build positive habits, and that only comes with repetition. Never forget the reason why you’re doing this in the first place! THAT is your motivator.
Lots of people think all they need to do to lose weight is start exercising. And while yes, that is a huge part of it, the person will then think they can eat whatever they want since they work out.
You can always out eat your workout, no matter how many calories you burn!
Diet is the tougher part of losing weight. Think of it like this: If you worked out every single day for an hour, that’s only 7 hours for the entire week. What are you doing the rest of the time?
Sleeping, at home, at work…pretty much everything else. Temptation is all around you to eat poorly. The majority of your time is spent in these situations, not working out.
3. YOU LACK PATIENCE
The simple fact is this: LOSING WEIGHT TAKES TIME!
Chances are the extra weight you’re carrying did NOT accumulate overnight. You cannot expect it to come off overnight either.
Consistency is everything. If you quit what you’re doing….what do you think will happen?! Of course you’re going to gain weight again, duhh!
A good rule of thumb is to expect weight loss of around 1-2 lbs per week if you follow your program correctly. But again, this is a rough estimate and varies based on lots of factors such as how much weight you have to lose to begin with.
We live in an age of instantaneous gratification, if we want something, we can usually get it asap (assuming money wasn’t an issue).
But fitness unfortunately doesn’t work like that. You need to believe that what you’re doing is working, and stick with it! Nothing works if you quit a month into it (or less)!
Looking to shed a few pounds? Who isn’t? By making a few small changes in the types of food you eat, you can save your waistline from a lot of calories. Many foods have simple substitutes that taste similar, if not better. Take a close look at what you typically eat for breakfast, lunch, dinner, and snacks. Then think of what you could swap for lower calorie options. You may be surprised.
Here are a few ideas to get you started.
What does the first meal of the day look like for you? Do you even eat breakfast? Well, if losing weight is on your to-do list, you should have breakfast each morning. If you typically grab a sweet roll, muffin, or donut, switch to an English muffin or whole grain bagel with light cream cheese.
Granola may sound healthy, but it can be high in calories. Go for some bran flakes or reduced fat granola in low fat yogurt. For something hot, grits and oatmeal are great options that you can prepare on the quick.
Rather than using one- or two-percent milk on your cereal, save on calories and go for skim. Better yet, try unsweetened almond milk, a tasty option that has 62 fewer calories than one-percent milk.
Eggs and bacon on the menu? Swap the real stuff for Canadian bacon or lean ham. Also, only use egg whites or egg substitutes.
In the event you can’t do without your morning coffee and you enjoy creamer or half and half, you’ll need to make yet another breakfast change. Swap your creamer and half and half for low-fat milk or fat-free dry milk powder.
In today’s fast-paced world, eating out for lunch has become the norm. But you should know that it’s much easier to eat healthily and watch what you eat if you fix your own food. So pack up your lunch and you’ll know exactly what you’re getting.
For sandwiches, choose low-fat cold cuts and reduced fat cheese. Rather than tuna packed in oil, buy the kind that’s packed in water, and then rinse to reduce the sodium content. Regular mayonnaise is hard to pass up, but you should recognize that it’s high in calories. Use light mayonnaise to reduce your calorie intake. Instead of using two slices of bread, use one piece of whole-wheat flatbread and reduce your calories by 120.
Salads are a great lunch option, but calories can add up even on a salad. Drizzle on reduced-calorie or fat-free dressing or make your own with lemon juice, herbs, and wine vinegar. Cheeses, nuts, and croutons are all yummy salad toppings, but like so many things, they’re high in calories. So pile on the veggies instead. Be picky about what you add to your salad.
The last meal of the day is usually the biggest. Be on the lookout for ways to cut back. Here are some easy dinner swaps.
Fat from meat can pile on extra calories fast. Swap out regular ground beef for extra lean ground round or ground turkey, and eat chicken or turkey without the skin. Rather than a 4-ounce rib-eye steak, choose a lean pork chop that’s about the same size and save 182 calories. Save even more calories by changing your cooking technique. Rather than frying your meat, grill, bake, or broil it instead.
When it comes to sauces, always choose red sauce over white. Replace sour cream with low-fat yogurt. You can save an amazing 160 calories by eating one cup of tofu shirataki noodles rather than a cup of cooked pasta.
When everything else seems to be right in place, snacking still has the power to cause your diet to fail. Calories pile on fast with mindless or frequent snacking. Stick to single servings or pre-portioned snacks to keep your snacking safe.
Also, swap out baked goods or candies for fresh fruit. Dried fruits are healthy, but they have up to four times as many calories as fresh fruit. Rather than going with the full-fat snack foods, choose low-fat options, such as cheese sticks yogurt, and crackers.
The numerous health benefits of garlic might be worth the bad breath.
A rose may look beautiful, but what if it smelled awful? The same goes for garlic. Earning the nickname “stinking rose,” this herb may not be beautiful, its odor is anything but pleasant, but its health-promoting effects can’t be denied. Related to other allium vegetables such as onions and leeks, garlic contains a high amount of sulfur compounds. Sulfur may smell pungent, but the body uses it for optimal functioning. In addition to sulfur compounds, garlic is also high in essential vitamins and minerals including manganese, selenium, vitamin B6, and vitamin C.
Don’t let the fear of bad breath keep you from enjoying the flavor of garlic. You may be missing out on amazing health benefits.
Good for Your Heart
Garlic has been found effective in treating many conditions related to the cardiovascular system. From high blood pressure, heart attack, and high cholesterol to heart disease and atherosclerosis (hardening of the arteries), garlic fights it all.
The sulfides in garlic work to dilate blood vessels and have the potential to reduce your blood pressure by seven to eight percent. Garlic can also lower your blood triglycerides and total cholesterol by five to 15 percent. And the compounds found in garlic protect your blood vessels from damage and inflammation, reducing the risk of plaque buildup and heart attack.
Decrease Your Risk of Cancer
The unique properties of garlic have been found effective in warding off certain types of gastrointestinal cancers, such as stomach, colon, esophageal, pancreatic, and rectal cancers. All these benefits, however, are experienced when individuals eat garlic—not when they take garlic supplements.
Garlic has also been used to treat prostate and bladder cancers. Currently, research is ongoing in garlic’s role in reducing one’s risk of breast and lung cancers.
What is it about garlic that lends such powerful effects? It may be its antibacterial properties, the way it limits cancer-causing substances, its ability to enhance and repair cells, or its power to induce cell death.
Treat Skin Infections
Many people have found garlic oil or gels containing garlic helpful in treating fungal infections such as jock itch, ringworm, and athlete’s foot. In fact, garlic seems as effective as over-the-counter anti-fungal creams when it comes to the treatment of these common maladies.
Some folks promote garlic’s ability to treat corns and warts, but there’s insufficient evidence that garlic is truly helpful.
Other Possible Benefits
Garlic’s strengths don’t stop there. Many people eat extra garlic as treatment for colds, flu, asthma, bronchitis, coughs, fever, headache, stomachache, diabetes, hay fever, gout, rheumatism, stress, fatigue, snakebites, and as a natural tick repellent.
To receive the full health benefits of garlic, the World Health Organization recommends adults eat approximately one clove of garlic, 300 to 1,000 milligrams of garlic extract, 0.4 to 1.2 grams of garlic powder, or 2 to 5 milligrams of garlic oil a day.
In order to get the goodness from garlic, you’ve got to eat it when the clove has been crushed or chopped. This method may release the unwanted, strong smell, but it also initiates the chemical reactions that produce the good sulfides. Wait 10 to 15 minutes after crushing or chopping before exposing the garlic to heat so the compounds have time to form.
Chopped garlic bought in jars and garlic stored in the freezer both still maintain their potent sulfur compounds. Aged garlic may not smell as strong and therefore be more appealing, but remember that this type of garlic loses its potency and is less effective than fresher garlic.
Before taking any supplements, including garlic, talk with your doctor. Garlic is known to interact with certain medications and may cause a dangerous reaction or cause the medication to lose its potency. If you decide to take a garlic supplement, find one that is coated so it will be able to pass through your stomach and into your intestines before dissolving. And to neutralize the sulfur compounds, wash down garlic with a glass of milk.
How long should you workout each day to see results?
If you had to guess, do you think an overweight adult would lose more weight by exercising 30 minutes a day or an hour a day?
Common sense would tell you that the longer you workout, the more weight you lose. A new study, however, has shown that this may not be the case. The study’s results show that just half an hour of exercise a day may be just as effective—if not more so than a whole hour of exercise each day.
If you’re overweight and are seeking to lose weight through diet and exercise, keep reading. You might just save yourself a lot of time and lose yourself a lot of weight.
When 60 overweight men were followed for three months as they sought to lose weight, researchers were surprised at their findings. During the study, 20 of the men performed moderate aerobic exercise each day for half an hour, 20 underwent a high-intensity exercise routine that included activities such as cycling or running for an entire hour each day, and another 20 men remained sedentary. The men all wore calorie counters and heart rate monitors.
What did this study show? After 13 weeks, the overweight men who did 30 minutes of moderate-intensity exercise a day lost, on average, 8 pounds.
Those men who did high-intensity exercised for an hour only lost an average of 6 pounds.
Baffling results to say the least. Somehow those who exercised for less time burned more calories than would be expected for the type and amount of exercise they performed. The men who exercised longer and more vigorously lost less weight than expected for the number of calories they burned.
Why would this be the case? There are two theories. One possible explanation may be that the men who only exercised for half an hour had more desire and energy to do more physical activity throughout the rest of the day.
A second possible explanation could be that the men who exercised for longer periods of time were hungrier during the day since their bodies required more energy. They may have compensated by eating calories that countered the calories they burned.
Can You Trust It?
Interesting as this research may be, these are the findings of just one study. Other studies show different results. Obviously, more research is needed in this area, and you may not want to change your routine just yet.
But remember that each person loses weight at a different rate. To stay healthy and maintain your weight, aim to get 150 minutes of moderate exercise or 75 minutes of high-intensity exercise a week. Then remain active during the rest of the day.
The best exercise to help you lose weight is whatever exercise you’ll actually do on a regular basis. If your main method of exercise is running and you hate to run, then you probably won’t have much luck sticking with it. Your best bet is to find a few cardio exercises that you enjoy and then rotating them and varying the intensity.
If strength training is your exercise of choice, know that you burn more calories during cardio exercise, but they are both part of a well-balanced exercise routine. Also take comfort knowing that by adding extra muscle, you’ll be burning more calories when you’re not working out.
You my need to experiment to find what weight loss strategy gives you the results you desire. A personal trainer can help you determine how much exercise you need and what types of exercises are best for you to reach and maintain your weight loss goal.
Always remember that your goal is attainable! Whether you exercise 30 minutes, an hour, or two hours a day, you can reach your goal.
There are 24 hours in a day, 168 in a week, and 61,320 in a year. How many are you spending to work out?
Knowing what type of headache you have is the first step in treating it properly.
With more than 100 types of headache categories out there, can you ever know what type you have? Yes, you can. And fortunately for you, most types of headache are rare. In fact, chances are, if you’ve got a headache, it’s one of the five most common types of headaches.
Treatment for finding relief often depends on what type of headache you’re suffering from, so correct diagnosis is important.
To help determine what variety of headache you’re prone to, you may want to keep a diary of your headache symptoms. Write down the time of day and date you get headaches, recent foods you ate before the headache, emotions you experience when the headache comes on, type of pain, and length of pain. Then use this to figure out what type of headache you experienced and how to treat it.
Here’s a brief description of the most common types of headaches and the best treatment for each.
By far the most common type of headache among adults and teens, tension headaches result in a dull and achy pain that ranges from mild to moderate.
You’ll feel pain on both sides of your head and may feel like something is squeezing your head. Tension headaches are often brought on by stress, hunger, irregular sleep patterns, neck strain (staring at computer screen all day), poor posture, alcohol use, or depression. You may experience these headaches only occasionally or they may be chronic, and they can last anywhere from half an hour to a week.
Most tension headaches are successfully treated with over-the-counter pain medications. Relaxation therapies such as meditation or regular exercise to reduce stress may also be beneficial.
A painful variety of headache, migraines affect women more than men and brings on pain that is throbbing and often intense. Pain may only be on one side of the head and may worsen with activity. Migraines may also cause sensitivity to sound, odor, or light and cause visual disturbances, nausea, and vomiting.
When suffering a migraine, all you’ll want to do is lie in a quiet, dark room. Migraines can last anywhere from several hours to three days. The cause is unknown but triggers include hormones (when it’s that time of the month), dehydration, alcohol, hunger, odors, chocolate, cheese, or vitamin deficiencies.
If you suffer migraines, do your best to avoid triggers. Use over-the-counter pain relievers and prescription drugs, get plenty of rest, place cold or hot compresses on your head, and drink small amounts of caffeine for relief.
Worst of all headaches is a cluster headache. These headaches are fairly rare, affect more men than women, and smokers are more susceptible to them. Pain is an intense burning or piercing that either throbs in your head or is a constant. It is usually felt around one eye and can last 15 minutes to several hours. Many people feel a sense of restless agitation while the pain lasts. You may have a cluster headache several times a day for several weeks or months. Then they go away for a few months only to come back again.
Since pain comes on suddenly and may go away quickly, over-the-counter meds often don’t help. Injections, nasal sprays, or inhalation medications may provide fast relief.
When your sinuses, the area around your eyes, nose, and cheeks, are inflamed or swollen due to infection, a sinus headache ensues. You’ll feel a deep, constant pain in your forehead and cheekbones that may worsen with movement. A sinus headache often occurs along with additional symptoms including a runny nose, stuffy feeling in the ears, facial swelling, and a fever.
Treat the infection appropriately, and your sinus headache will go away.
Taking pain medication to relieve a headache more than two or three days a week can lead to rebound headaches. This happens when the frequent use of medication causes the brain to overreact, triggering a headache. Or the brain may go into state of withdrawal when medication wears off, resulting in a dull, throbbing headache that last all day.
Stop a rebound headache by weaning yourself off of pain medication slowly. Then limit the number of days you use pain medication to less than 10 days each month.
Half Way There.
It is estimated by the World Health Organization that approximately 47 percent of adults across the world have experienced at least one headache within the last year.
What gets you off the couch and into your workouts?
Why do you work? To get paid. Why do you eat? Because you’re hungry. Why do you clean house? You can’t stand the mess any longer.
Everything you do in life is motivated by something. When it comes to exercise, there must be something to motivate you as well. Even the promises of a healthy heart and weight loss aren’t enough to get many people motivated to work out.
What could motivate you to pursue an active, healthy lifestyle? It may be time to find your motivation and put it to work.
A personal goal can be a powerful motivator. Great goals to work towards might be losing a certain number of pounds, lowering your blood pressure to a healthy range, being able to bench press a determined weight, or running a 5K.
Set a realistic, attainable goal. Write it down where you can see it on a regular basis as a reminder. Tell your family and friends so they can help keep you on track.
It’s a proven fact that keeping track of your weight will help you lose it. The best way to do this is through a food diary or an exercise log. Each day, keep track of the variables to affect your weight gain. These include how long and how hard you exercise, how far you run, how much weight you lifted, and what you ate. Once a week weigh yourself to track your weight loss. Though it may be stagnant for a bit, keeping an eye on it will keep your weight from moving in the wrong direction.
Smart phone apps are another great way to record your workouts. Download an app that tracks your exercise and eating habits and keeping track will be possible no matter where you are.
Create a Contest
The TV show “The Biggest Loser” is a prime example of how competition can lead to a commitment to exercise. While a contest you create won’t promise large monetary rewards or fame, it may be fun, rewarding, and inspiring.
Find 5 to 10 friends or coworkers who want to work toward a similar goal. It could be losing the highest body weight percentage, walking the most steps each day, or logging the most time spent exercising. Set rules and then check in with each other on a weekly basis. Losers each week have to pay a certain fee. At the end of the set time, the winner gets the money.
Find a Partner
Accountability when it comes to exercise ranks high on the list of motivators. It’s a lot harder to hit the snooze button when you know your friend is waiting for you at the gym. Another great option is to work with a personal trainer who will offer advice, support, and accountability.
If nothing else, cyberspace can help keep you on track. Update your progress on Facebook or another social media site and friends (or even friendly strangers) can encourage you toward your goal.
Make It An Investment
You don’t want to exercise out of guilt, but spending money on a gym membership, stylish workout clothes, and a personal trainer are great motivators to work out. When you know you’re spending hard earned money on your new habit, you can’t help but get to the gym.
So spend a little extra on workout clothes, shoes, and accessories you feel comfortable and attractive in. Buy enough outfits to last a week in case you get behind on laundry, and don’t let lack of clothes be an excuse.
If these ideas don’t motivate you to get active, it’s time to think of something that will. Maybe standing in front of a mirror naked will do the trick!
The dangers of dehydration.
More than half of the adult human body is made of water. So it goes without saying that water is an essential part of life and health. When your body loses more fluid than it takes in, you’re in danger of dehydration.
Without a balance of fluids, your body parts can’t perform their normal functions. Minor dehydration can be easily remedied by drinking additional fluids, but severe dehydration is a dangerous condition that requires emergency medical attention.
All day long, your body loses fluid through sweat, vapor in your breath, urine, and stool. And all day long, you replenish lost fluid by drinking and eating. There are times, however, when fluid is lost at a faster rate than you can replenish. These include bouts of diarrhea or vomiting, sweating during hot weather or strenuous exercise, or during a fever. Anyone at any age can get dehydrated, but kids, the elderly, and those chronically ill are at increased risk.
What are the warning signs of dehydration and how can you keep yourself and your family adequately hydrated when at risk?
- Dr. Fereydoon Batmanghelidj
Mild to Moderate
You’re out cycling on a hot, humid day. The first clue that you could be getting low on fluids is thirst. Your mouth feels parched and sticky and you feel thirsty. Additional signs of dehydration include sluggishness, headache, and dizziness. As time goes by, you may notice you haven’t used the bathroom in a while. When you do, your urine is not a healthy, pale yellow color.
These are all signs of mild to moderate dehydration. If you’re a healthy adult, you’re still in the safe zone, but you should take these signs seriously. Hydrate yourself by drinking plenty of water or sports drinks to replenish lost fluids. Call your doctor if these symptoms are noticed in a child or older adult.
Severe Danger Zone
When you’ve gone too long without adequate fluids or you just can’t keep fluids down, your body can reach the point of severe dehydration. If this happens, it’s time to get emergency help. Perhaps you have been sick with vomiting or have had a high fever for several days. Regardless of the cause, watch for these warning signs: extreme thirst; dry mouth, eyes, nose, and skin; no sweat or tears when crying; little to no urine output and if there is, it’s dark yellow; skin loses elasticity; blood pressure may be low; breathing may be fast; heart palpitations; fever; a sunken soft spot on a baby’s head; confusion or loss of consciousness.
If you notice any of the above signs of severe dehydration, get to your local emergency department as quickly as possible.
Drink, Drink, Drink
The best way to fend off dehydration is to drink it away. If you’ll be out in the heat, in high altitudes, or doing strenuous exercise, drink plenty of fluids before, during, and after your activity to replace the fluid you lose through sweating. You should also avoid drinking much alcohol, as it increases your loss of fluid and decreases your ability to detect signs of dehydration.
In the event you’re sick or suffering a fever, remember that your body will be losing more fluids than usual. Therefore, begin sipping on water, sports drinks, or Pedialyte at the first sign of sickness. Start with tiny amounts of fluid, and as time passes, if the fluid stays down, slowly increase the amount of fluid. Another alternative is to suck on popsicles or ice chips. However, be careful to avoid sodas, milk, coffee, alcohol, or fruit juices, as these may actually worsen the problem. Finally, keep cool and take action if the signs of dehydration don’t pass or grow worse over time.