Emotional stress and overeating

Watching my friends, I noticed a feature that only a friend of mine lost appetite when under pressure of life circumstances, the rest (including, probably, and I) are trying to achieve peace of mind with food - and very often - even at the slightest signs of stress.

A recent study found that women may be at particular risk of weight gain from excessive consumption of food during emotional stress. Of course, if you've ever eaten a few cakes at the end of the day especially difficult, you probably do not need scientific proof of this fact.

Another study found that a high body mass index (BMI) was typical of those who prefer to overeat in response to stress, particularly women. Higher BMI, may possibly be associated with products that are used in the acute period of stress. The researchers found that the stress-eaters often lean on products fast food, pizza, chocolate. In addition, more alcohol than can be explained by a large number of extra, empty calories.

Interestingly, in this study analyzed the main reasons accompanying the emergence of emotional stress and a desire to "seize" the problem - for men it is job loss or divorce, for women the main reason was the lack of emotional support.

Stress and the role of the hormone cortisol

There is a natural, stress-related hormone - cortisol, which can contribute to weight gain, especially abdominal fat. A large amount of cortisol released into the blood when you are under emotional stress. Cortisol receptors are located in the stomach, and cause accumulation of fat there.

In 2000, researchers found that women with high waist-to-hip ratio - both overweight and thin - more cortisol is released during stress and have higher levels of stress in their lives than women with a low ratio.

In addition, excess cortisol can actually cause your metabolism slows down. This may mean that even if you do not consume extra calories than your daily allowance, you can gain weight. But as the emotional stress stimulates the appetite, it is likely that you do overeat more calories than usual, in a surge only compounds the problem. As a result, during times of stress you receive a "double whammy" - in the form of a slow metabolism and nervous increase daily calories.

It is not known exactly how cortisol can affect your food "behavior" or increase in appetite directly, but research is ongoing ... Regardless of their results, we already see the trend that women who eat a diet high in fat, increased cortisol levels and they preference for sweet food.

How to handle and maintain your weight?

As the absence of emotional support for women is directly linked with the tendency to overeat, it is important that you have focused on the solution of this "problem". This means that you can apply for support and motivation to your friends or family members when you start to eat in response to emotional stress. Use e-mail, phone, or take a trip to visit those who have not seen. Do not hesitate to ask for help - it is crucial to get the emotional support you need.

Instead of "snack" its tension food and "flood" of alcohol, go out for a brisk 30-minute walk or walk up / down the stairs a few times. Splash of physical activity can help you to reduce your appetite . Simple movements will enable alleviate stress, for example, if you are a long time sitting at your desk or on a call, just get up and slightly move.

Receive regular exercise . Experts agree that regular physical activity is one of the most effective ways of dealing with emotional stress. It helps to regulate the level of cortisol, it can help you relieve depression, and it helps you improve nighttime sleep (just do not exercise for a few hours before bedtime).

Note the relaxation exercises , it will ease your anxiety without food, such as visualization,breathing exercises and meditation. Try the directions that combine relaxation with physical activity, such as yoga or pilates.

Get plenty of sleep . If you do not sleep well when you are emotionally overwhelmed, it can also have an impact on your efforts to lose weight. (Studies have shown that it can be a link between lack of sleep and weight gain.

One of the best ways to manage and analyze the amount of "emotional eating" is the use of a food diary . Simply by writing to your computer eaten food and beverages with the notation of his feelings before and after eating, is an excellent method. View your blog every few days to get a picture of what feelings push you to overeat, and think about their alternative to replacement.

Read more »

What to eat to lose weight? 4 Steps to Success

Knowledge of what and how much food should eat to lose weight , will give impetus to your efforts in the fight against excess weight.

Your daily diet for weight loss should always include vegetables, fruits, whole grains and healthy sources of protein and fat.

Stick to the daily allowance of calories for your body, eat nutritious food and take part in regular exercise - it all allow you to successfully lose weight and maintain your ideal weight in the long term.

So, what do you need to eat to lose weight?

Caloric intake

Calories - a measure of the energy we get from food is most important for effective weight loss. Daily caloric reduction on 500 - 1000 calories less than what is required for your body can help you lose up to 1 kilogram a week, and is the maximum recommended calorie deficit for safe weight loss.

Estimate your daily calorie needs can be achieved by multiplying your current weight by 25 if you lead a sedentary life, at 32, if your activity level is low. Multiply your weight by 38 if you are moderately active, to assess your body's daily requirement for calories.

Fruits and vegetables

Your daily calorie intake should consist mostly of healthy foods that provide the body with all the necessary nutrients for good health. Adding a large amount of fruits and vegetables in your regular diet can help reduce the risk of heart disease and some cancers.

Fruits and vegetables tend to have fewer calories than other foods. They also have a mild effect on blood sugar levels, thus, can help you control your appetite. Nutritionists recommend eating fruits and vegetables at every meal.

Whole-grain products

Foods rich in fiber such as fruits, vegetables and whole grains can help you feel satiated longer. Accordingly, this will enable you to consume fewer calories throughout the day. Examples of whole grain foods that need to eat to lose weight , are - bread and whole wheat pasta, brown rice and oatmeal. Such foods as opposed to foods made ​​from refined grains, help maintain healthy cholesterol levels, improve your digestive tract and reduce the risk of developing type 2 diabetes.

Proteins and fats

And you include protein in your daily eating plan, as recommended by nutritionists? For example, fish, poultry, beans and nuts can help you get the desired protein with additional healthy nutrients. A fish and nuts also contain unsaturated fats, which can improve the health of your heart.

Now, following our recommendations, you know the answer to the question "what to eat to lose weight." Good luck to you !

Read more »

30 day program for weight loss

We have prepared a 30-day program for weight loss, which will be your great assistant in the fight against excess weight.

Within a month, you need to perform various types of exercises that increase your heart rate, strengthen muscles and joints, improve endurance and range of motion, and maintain a healthy and balanced diet.

Depending on the intensity of your workouts, with a program for weight loss, you can lose about 8-10 pounds. for a month, doing only one hour each day.

Exercise program for weight loss

Aerobic exercise program for weight loss

The most effective way to burn more calories during the workout - to increase the heart rate for an extended period of time. Aerobic exercise very successfully addressed this problem by saturating oxygen your body and making you pretty sweat.

Moderate cardiovascular exercise - walking, measured cycling, aerobics classes at a moderate pace - give you the ability to burn about 280-540 calories per hour, depending on your fitness level and your weight. More vigorous aerobic exercise - climbing stairs, jumping rope , a quick, active use of roller skates - allow you to spend 550-1200 calories per hour.To correct the loss of excess weight in a weight loss program you need to get at least 30 minutes of cardiovascular exercise daily.

Strength training program for weight loss

Building muscle increases weight loss differently than aerobic training. When you're working with weights, you increase muscle mass, which replaces him fat. Since muscle cells several times metabolically active than fat, it improves the basic rate of metabolism in the body. This means that you will burn more calories at rest than it was before.

Our program for weight loss involves running two or three 20-minute strength training during the week, including exercises such as working with weights, push-ups, sit-ups, the load on your abdominal muscles.

Combinable workout that can increase heart rate and burn fat by building muscle - is the ideal solution in the 30-day program for weight loss. During this circuit training, you can quickly switch between high-intensity exercise - such as climbing stairs, running cross country and jumping rope - and loads of weights, making deep squats and lunges, working with dumbbells.

Interval training program for weight loss

Throughout the 30-day program for weight loss, you will find that every next workout gives you lighter than the previous. This means that your body has become more physically prepared. However, it also means that you will begin to burn fewer calories if you do not change your workout. Execution speed interval training can help you dramatically increase the heart rate, resulting in more calories burned.

Exercises performed in a constant average rate. But every few minutes, you make the maximum burst of activity and within about 30 seconds, follow your exercise in the vigorous pace that only can develop. Followed by one - two minutes of rest with the same speed and a new spurt. Program for weight loss is recommended to perform 30-minute interval training at least 3-4 times a week.

Nutrition Program for weight loss

Your diet program for weight loss should provide enough calories and nutrients to maintain a positive energy, metabolism, and by creating a calorie deficit. Your daily diet should be a food of all the important food groups, including fruits, vegetables, carbohydrates, proteins and fats.

Best slimming products

Foods rich in nutrients, water and fiber help promote weight loss by increasing the saturation between meals. These products include fresh fruits and vegetables, whole grains, legumes and low-fat dairy products. Protein-rich foods also helps you control your appetite and restores muscles after exertion. Good choice: chicken or turkey, fish, beans, lentils, low-fat milk or yogurt. Fats increase the absorption of nutrients in the gastrointestinal tract and are necessary to complete the work of the brain. Healthy sources of fat - nuts, flax seeds , vegetable oils and avocados.

Banned products slimming

Foods that are high in calories, sugar and unhealthy fats can reduce your efforts to lose weight and increase the risk of heart disease. Program for weight loss are advised to limit or eliminate consumption - production of fast foods, bacon, sausage, pasta , chips, candy and soft drinks.

ocus on healthy foods that you can enjoy, and not on products that only clean hunger.The more of these "sweet" foods you can include in your daily diet, the more likely that the 30 day program for losing weight will bring you long-term success.

Read more »

Swimming for Weight Loss

Axiom effectively reduce obesity states that the weight will be reduced only when you burn more calories each day than you consume.

The best option to increase the difference in addition to a specific diet - diet - according to American experts on weight loss is to perform at least one hour of moderate-intensity physical activity five times a week.

One of the most useful and incredibly effective exercises for weight loss is swimming.

Swimming - is not only a fun pastime, but also a way of complex effects on your body, because during the movement involved almost all the major muscle groups of the body. Regular swimming lessons for weight loss can help gain and tone your muscles, build strength and flexibility.

Swimming for weight loss. Calories

In one kilogram of stored fat contains the equivalent of 7700 calories, so to lose weight you need to create a calorie deficit.

Exercise, especially cardio , then there are those that make your heart beat faster and use more muscles, is recommended in the first place to help you every day to burn more calories.

Hour voyage on the average rate for a person weighing 60 kg. allows you to use up about 430 calories.

Benefits of swimming for weight loss

Provides a good aerobic work the cardiovascular system, water exercises on the effects on the body are similar to other aerobic activities such as cycling and jogging to lose weight.

Tones muscles : water provides 12-14% more resistance than air, so it is a good substitute for weight training. In addition, active movements of the arms and legs during swimming help build muscle mass and improve overall body composition.

Supports flexibility pool improves joint flexibility easier than using ground exercises, especially the neck, shoulders, hips. Largely due to repeated alternate movements, which makes your body when you swim.

Improves joint mobility : in the water you are 90% lighter than on land, and this gives us the opportunity to swim. Water keeps the body from head to toe, providing full training, so even if your joints are inflamed, you will not feel the problems during the voyage. The swimming pool can be an ideal option for people with a lot of overweight, pregnant or have chronic back pain or joint pain.

Stimulates muscle growth : while swimming and is not considered an effective activity to increase bone mass and reduce the risk of osteoporosis, but on the other hand provides the stimulus for muscle growth because of the resistance of the water. Strong muscles mean improvement in joint mobility, which in turn help to reduce the risk of falls and fractures. If you need to strengthen bones, fresh air can be a good addition.

Helps with weight loss : exercise in water burns 350 to 450 calories per hour. In combination with a healthy diet, swimming helps reduce body fat and increase muscle mass. Compare walking down the street, burned 135 calories every 30 minutes, and the water walking burns 240 calories per half hour.

Reduces stress : the pool is good not only for the body but also the nervous system. Soothing aspects of water help you reduce anxiety and remove unnecessary tension. Well, actually, as with any exercise, swimming in the blood reduces the amount of stress hormone - cortisol.

Swimming for weight loss. How to start?

Problem 1: Swim boring

  The solution : Instead of floating around, Diversify training. Vertical motion in the pool more effectively strengthens your muscles for up to 75% more resistance than just swimming. You can also try the following:

Water aerobics : This type of exercise includes a general movement of the body to the music in shallow or deep water.

Walking on water / Running : includes steps and hand movements from the waist to chest. You can make a motion at different levels of the water, thereby adjusting the intensity of the workout.

Problem 2: My eyes are red and sore

  The solution : This effect is associated with chlorinated water. Purchase convenient points for swimming solve your problem. And your eyes will thank you for it. There are dozens of different brands and styles of glasses.

Problem 3: Wet hair

  The solution : Fix your hair at the top of the head or buy a bathing cap. While cap and delay your entire water, but it still helps to keep hair dry and healthy. Chlorine has a negative effect on skin and hair, making it dull and dry.

Problem 4: I'm choking after the first round

  The solution : Members in the pool, usually swim at a fast pace, one or two laps, quickly run out of steam and have to finish the workout. To get a more or less long-term training, start to alternate swimming and recreation - swimming for 30 seconds, then 30 seconds rest. Gradually increase the amount of time you spend on a voyage so long until you can swim 20-30 minutes without rest.

Problem 5: I cannot swim

  The solution : Many pools offer swimming lessons for different age groups, as well as a variety of water sports that do not require the ability to swim. Learn to swim and to hone their skills, because, rather than technically you ride, the better results you get from your workout. Here are a few different styles of swimming, all of which can be an opportunity for a good workout:

Styles of swimming for weight loss

 

Brass . In this style swimmer hands move synchronously forward together from the breast. Simultaneously legs bent at the knees and then straightening up, perform a push from the water. Brass is undoubtedly the slowest style, due to the fact that the return trajectory of hands under water, and the legs are working with a short break. But at the same time quite complex breaststroke on the technical side, although it does not require excessive exercise. So, may be recommended in the early stages swimming for weight loss.

Krol . fastest swimming style. Swimmer makes alternating strokes his hands, and this time his legs constantly moving on the principle of scissors. Kroll is also often called freestyle, for the reason that if the style of navigation is not defined, the swimmer always chooses crawl. Because of the greater speed and pace to the other styles of swimming the crawl results in greater power consumption, so it is recommended for use in the later stages, when your muscles are more or less accustomed to the exercise.

Butterfly . While sailing left and right sides of the body swimmer must perform simultaneous, symmetrical movement. Hands swimmer makes simultaneous stroke predetermined path, and the legs are executed simultaneously undulation. Butterfly is the most energy-intensive and difficult style of swimming, so the beginner is very difficult to perform the movement without breaking technique style. Butterfly can be used in yourswimming program for weight loss , but only after you've mastered the front crawl and breaststroke.

Read more »

Choosing a time to train

Is there a best time of day for physical exercise?

Before I answer your question, what did choose the best time to train - the morning or evening, let me point out one thing, that physical activity, regardless of time, place, and duration, are themselves extremely useful for your physiological and psychological health.

Yes! It is not only the body becomes more fit after training, but also physical activity has beneficial effects on the nervous system, increasing its functionality.

Studies of respiratory function, daily biological rhythms, body temperature and hormone levels say one thing - the best time to exercise for about 4-5 hours in the afternoon. But in the modern pace of life sometimes is not possible to make time for exercise is clearly on track. There are many people who do exercise late in the evening or at night. So, let's discuss the benefits of article workout at different times of day, it will help you to choose your own 'best' time to the sport.

Morning training

Pros :
• For most people who have chosen the morning for training, it is easier to form a constant "need" to exercise (ie the faster the adaptation to stress). 
• Fewer distractions and, as a consequence, the enforced break. 
• You can increase the time for physical exercise, getting up a little earlier. 
• speeds up your metabolism , which makes it possible to burn more calories throughout the day. 
• Gives a sense of physical energy for hours after school. 
• Lower temperatures in the summer. 
• Air pollution is the lowest in the first afternoon. 
• morning during exercise is burning primarily fat stores in your body.

Cons :
• The body temperature is at its lowest level since the wake, thus reducing the consumption of energy and blood flow. 
• "cold" muscles can be more prone to injury - must spend a good workout and stretching the major muscle groups before you increase the intensity of training. 
• If you do not like the morning for training, you will be hard to inculcate the habit of morning sport.

 
• As the body temperature and hormone levels are higher at the end of the day, the rate of burning calories in the morning will be less effective.

At Noon

Pros :
• For most people who have chosen the morning for training, it is easier to form a constant "need" to exercise (ie the faster the adaptation to stress). 
• Fewer distractions and, as a consequence, the enforced break. 
• You can increase the time for physical exercise, getting up a little earlier. 
• speeds up your metabolism , which makes it possible to burn more calories throughout the day. 
• Gives a sense of physical energy for hours after school. 
• Lower temperatures in the summer. 
• Air pollution is the lowest in the first afternoon. 
• morning during exercise is burning primarily fat stores in your body.

Cons :
• The body temperature is at its lowest level since the wake, thus reducing the consumption of energy and blood flow. 
• "cold" muscles can be more prone to injury - must spend a good workout and stretching the major muscle groups before you increase the intensity of training. 
• If you do not like the morning for training, you will be hard to inculcate the habit of morning sport. 
• As the body temperature and hormone levels are higher at the end of the day, the rate of burning calories in the morning will be less effective.

After dinner

Studies show that the time from 15.00 to 19.00 hours - this is the best time to exercise for endurance and muscle building.

Pros :
• Most people's body temperature and hormone levels peak at 5:00 pm, so exercise 2 hours before or after the peak is best for endurance and muscle mass.
• Studies show that the most efficient in the light for 4-5 hours in the evening.
• The muscles warm and flexible.
• Perceived muscle tension is the lowest - so you'll be able to perform more complex or fast exercise in the afternoon.
• Load helps regulate the amount of food for dinner.
• Remove the hard day, training classes.

Cons :
• Distractions that may not allow you to start training on time.

Evening training

Pros :
• The muscles warm and flexible.
• Load helps regulate the amount of food for dinner.
• Remove the hard day, training.

Cons :
• Distractions that may not allow you to start training at a designated time.
• must be from one to three hours to relax after exercise to be able to sleep properly.
• If you find a problem with sleep, you should plan to exercise before time.
• Accumulated all day psychological and physical fatigue.

The best time to exercise

So, what is the best time to exercise? The benefit of exercise is only when they are performed consistently and regularly. So the best time for exercise is to be perfectly fit and match your daytime schedule. Experts agree - is still determining the duration and regularity of exercise, and not the time of day. Good luck !

Read more »