Losing just 3-5% of your body weight has major health benefits.
That's great excuse to start small.
Replace one Soda a day with water.
Swap fruit juice for the real deal.
Turn off screen while you eat.
Keep counters clear (Except for Fruit).
Sleep earlier .
We have this idea that:
and it turns out exercise is actually pretty useless when it comes to weight loss doctor
Kevin hall at the national institutes of health has done some of the most important studies on
exercise and weight loss we need to rebrand exercise exercise in a weight loss tool per/se
it's excellent for health it's probably the best single thing that you can do other than
stopping smoking to improve your health bites don't look at it as a weight loss tool
exercise will definitely help you live a longer happier life
it's just not the best way to lose
weight and the reason has to do with how our bodies use energy you may not realize it but
physical activity is actually a tiny component of your daily energy burns there are 3 main
ways our bodies burn calories these include your resting metabolism so that's how much
energy your body burns just for its basic functioning just to keep you alive basically the
other part of energy expenditures the thermic effect of food and not just how much energy
is required to break food down in your body. Third part of energy expenditure is physical
activity for most people physical activity that's any movement you do only accounts for
about 10 to 30 percent of energy use so the vast majority of energy or calories you burn
every day comes from your Basil or resting metabolism over which you have very little
control while 100 percent of your calories in are up to you only about 30 percent of your
calories out for in your control one study found that if a 200 pound man ran for an hour 4
days a week for a month he lose about 5 pounds at most assuming everything else stays the
same and everything else doesn't stay the same researchers have found we make all kinds
of behavioral and physiological adaptations when we start increasing the amount of exercise
we're getting every day for one thing exercise tends to make people hungry and I'm sure
you know the feeling you you go for a spinning class in the morning and then by the time
you breakfast you're so hungry you may be double the size of the portion of oatmeal you
normally eat there's also evidence to suggest that some people simply slow down after a
workout so if you went running in the morning you might be less inclined to take the stairs
at work these are called compensatory behaviors they're basically the various ways we
unknowingly undermine our workouts researchers have also discovered a phenomenon
called metabolic compensation as people start
to slim down the resting metabolism can slow
down so the amount of energy you burn while at rest is lower that means it this far might
shrink as you start to lose weight for still a lot of research to be done but one study from
2012 is particularly interesting they went out into the middle of the Savannah in Tanzania
to measure the energy burn among a group of hunter gathers called the heads up these are
super active Lina hunter gathers they're not spending their days behind a computer at a desk
and what they found was shocking what we found is there is no difference at all so even
though the how to have a much more physically active lifestyle they were burning anymore
calories every day the adults in the U. S. and Europe somehow.
The energy they used for physical activity was being offset or conserved elsewhere so how did they stay slim they
don't over eat we can undo the calories that we burn off an exercise pretty quickly it would
take about an hour running to burn off the big mac and fries you have to spend about an
hour dancing pretty vigorously to burn off 3 glasses of wine you might drink with dinner
an hour of cycling really intensely on exercise bikes to burn off about 2 donuts and that's
why exercise is best seen as a healthy supplement for a strategy that's focused on food but
despite extremely high obesity rates in the U. S. government agencies continue to present
exercise as a solution as do companies with the real interest in making sure we keep eating
and drinking their products since the 19 twenties companies like coca Cola have been
aligning themselves with the exercise message the idea here is that you can drink all these
extra bottles of soda as long as you work out but as we're seeing it doesn't work like that
actually burning off those extra calories from Canistota is really really hard we have an
obesity problem in this country a mission to a low physical activity and eating too many
calories is equally responsible for it public health policy makers should really prioritize
improving our food environment to help people make healthier choices about what they eat
it's not impossible to lose weight through exercise it's just a lot harder and we need to
recognize how that works if you do go to the gym the burn all these galleries takes you a
long time to do so and put in a great amount of effort you can erase all of that in 5 minutes
and eating a slice of pizza it's relative magnitude is is actually quite surprising and most
people don't appreciate that.
your sexual performance and improve bladder control.
What is Kegel Exercise?
Kegel exercises are simple clench-and-release exercises that you can do to make the muscles of your pelvic floor stronger.
Your pelvic is the area between your hips that holds your reproductive organs.
Once you understand Kegel exercises, you can do them anytime and anywhere in the your own home office or any place at any time you can do them.
Why kegel necessary ?
Because both women and men can benefit from Kegel exercises.
Pelvic floor muscles support the womb the bladder and the bowels. If the muscles are weak, these pelvic organs may lower into a woman’s vagina. Besides being extremely uncomfortable.
Men may also experience weakening in the muscles of their pelvic floor as they age. This can lead to incontinence of both urine and sexual problem.
What are the Benefits of kegel exercises ?
Kegel exercises, also called pelvic floor exercises, strengthen your pelvic floor muscles. These muscles support your uterus, bladder, small intestine, and rectum. Kegels keep the muscles fit and help keep you from accidentally leaking pee or pool or farting. They can even improve your orgasms.
How do kegel exercise?
Also called pelvic floor exercises, they help strengthen the muscles that support your bladder, small intestine, and rectum. That can help prevent accidentally leaking pee or even poop. Sit on the toilet and try to pee. When it starts, squeeze your muscles and hold it in for three seconds. That’s one Kegel. Relax the muscle and do it again. Do 10 reps. That’s one set. Build up to two or three sets a day. You can do them any time, like while brushing your teeth or eating.
How many time a day you should do kegel exercise?
How to do Kegel Exercises. once you know what the movement feels like, do kegel exercises 3 times a day: make sure your bladder is empty, then sit or lie down. Tighten your pelvic floor muscles How to do kegel exercises. Once you know what the movement feels like, do Kegel exercises 3 times a day: Make sure your bladder is empty, then sit or lie down.
