4 Key Habits to Weight Loss

Weight Loss is only good when it is done in a healthy way and best when it is sustainable long-term. The creation of beneficial habits is key to a healthy lifestyle and key to creating sustainable weight loss. Following these 5 key habits for optimal weight loss:

1. Exercise The "fat burning jog" is a great way to increase your endurance and lose weight. The aim is not to jog until you drop; it is to increase your heart rate to an optimal fat burning rate for at least 30 minutes, at least 4 times a week. This jog is just faster than a brisk walk, you will need good jogging shoes and a heart monitor that can be purchase at most sports stores. There are numerous ways to calculate the optimal heart rate; the following is just one of them. The range in which you will need to keep your heart rate at is "170 minus your age" to "180 minus your age". So, if you are 40 years old, your range would be 130 to 140. Add 10 to the range if you have good fitness. Just remember, take action first and start jogging (or even walking) and then settle into a rate that is comfortable for you.


2. Nutrition Different body types and cultures eat differently, but as a rule of thumb the body needs nutrition from a variety of sources such as fruit, vegetables, seeds and beans. Remember the closer these foods are to living, the more life you will have. This means stay away from processed foods and eat fresh. Reduce the amount of meat you consume so that your meals are 75% Salad and/or Vegetables, for a healthy meal. Drink water prior to a meal and consume the Salad first to help with better digestion. Do not rush, as you may end up over eating. Fruit gives your body the much needed vitamins, fluids, fibre and antioxidants it needs for the day. Having fruit in the morning will make you feel lighter; they are also great for snacks.


3. Water Water is one of the key ingredients your body needs to lose weight and keep it off. A decrease in water intake will increase fat deposits, so ensure your eating habits include water rich foods and healthy water consumption; this doesn't include soft drinks, coffee and beer which should all be stopped or at least reduced.


4. Sleep Your body needs to rest, even though you might not want to. Sleep researchers have found that a lack of sleep impacts your health, safety, and longevity. So, ensure you receive 7 to 9 hours of sleep each day. The "Sleep Medicine Program" at the New York University School of Medicine in New York City has found that when you don't get enough sleep, there is a chance you will not feel as satisfied after you eat. Also, lack of sleep can stimulate your appetite, meaning you want to eat more. This combination means you will have a high chance of over eating when you have lack of sleep.

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3 Tips to Creating a Healthy Lifestyle

Everyone wants a healthier lifestyle and be able to live a long life. Most folks know they need to eat less and exercise more, but to live a truly healthy lifestyle means so much more. Creating a healthy lifestyle means adopting a healthy nutrition regimen, moving your body as well as reducing stress and maintaining a positive outlook. While it may seem as if many changes need to be made to adopt a healthy lifestyle, there are some simple ways to begin your healthier regimen. Below, you'll find three core tips to living a healthy lifestyle.


1. Create a healthy nutrition regimen. One of the biggest factors to living a healthy lifestyle is to adopt a healthy eating plan. Make sure to get in a good balance of protein, healthy fats and healthy carbohydrates from fruits and vegetables each day. Reduce or eliminate the amount of processed foods, fast food and soda you consume in a day. The amount of "empty food" being consumed by people each day is staggering and should be reduced drastically or eliminated completely. Eliminating these alone and committing to eating more fresh, whole foods would easily help to increase health and induce weight loss. It's also important to make sure your body is fully hydrated. Water will not only support your metabolism in weight loss but will also aid in your body's absorption of essential nutrients.

2. Moving daily has to also be a commitment in a healthy lifestyle or weight loss plan. This doesn't mean everyone has to run out and join a gym, it simply means people need to move more - whether it's walking, hiking or swimming. Getting out and moving not only helps improve your body it also helps improve your mind and this is the key piece to a successful Weight Loss plan. We are living in a time starved world and most people have very busy lifestyles which means we are moving less. Moving your body not only helps you burn calories but also helps lubricate the joints and challenges your balance.

3. Think positive and reduce stress. Creating a healthy lifestyle is about focusing on gratitude and being committed to positive thinking. This has long been associated with folks who live a healthy life. Stress and negative thinking leads to the production of cortisol which leads to weight gain. In addition, having a more positive attitude leads to a healthier immune system. Your body responds to what your brain tells it, so it is important to constantly feed your body the message that it is healthy and happy. Pretty soon you start to believe it as your mind and your body become more fit. You will soon notice that everything starts to fall into place. You begin to sleep better because you are exercising more and you are eating better because you feel better.

Exercise, eating right and a positive attitude are what is needed to live that healthy lifestyle you always wanted. Start taking steps toward your healthy lifestyle today. Remember to set attainable goals, take baby steps toward your new healthy regimen and make sure your new healthy plan fits into your lifestyle.

Article Source: http://EzineArticles.com/7296227

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