Weight Loss: Exercise VS Diet – Which?

Exercise Vs. Diet: The Truth About Weight Loss

You can lose weight with diet alone, but exercise is an important component. Without it, only a portion of your weight loss is from fat — you’re also stripping away muscle and bone density. Since working out stimulates growth of those metabolic tissues, losing weight through exercise means you’re burning mostly fat. The number on the scale may not sound as impressive, but because muscle takes up less space than fat does, you look smaller and your clothes fit better. Data show that to lose weight with exercise and keep it off, you don’t need to run marathons. You just need to build up to five to seven workouts a week, 50 minutes each, at a moderate intensity, like brisk walking or Zumba. Resistance training helps, too. But don’t just do isolated weight-lifting exercises like biceps curls — you’ll get leaner faster by using your body weight against gravity, as with movements like squats, lunges, push-ups and planks. And, of course, beyond burning fat, people shouldn’t forget that exercise can have other impressive health perks, like improving the quality of your sleep, lowering your cholesterol and reducing your stress level.   As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise.

Read here for more: huffingtonpost.com/2014/04/30/exercise-vs-diet-for-weight-loss_n_5207271.html

 

Diet Vs Exercise: Which Matters More?

It’s a no-brainer that diet and exercise are both crucial to your well-being and your waistline. And that generally adhering to recommended guidelines (like getting regular doses of aerobic activity and resistance training, filling half your plate with fruits and vegetables, and eating lean protein) is the best way to optimize your health overall.

It’s clear that you need to restrict calories in your diet to lose weight—and exercise to keep it off.  Most people who exercise to lose weight and don’t restrict calories shed only 2 to 3 percent of their weight over 6 to 12 months. 

Eating fewer calories is pretty straightforward when you follow three guiding principles. First, stick with a primarily plant-based diet (fruits, vegetables, whole grains, beans, nuts, and heart-healthy fats, like olive oil). Second, limit processed foods (such as frozen meals, deli meats, and refined carbohydrates, including pastries and white bread), which contain lots of empty calories in the form of sugar and unhealthy fats (not to mention a lot of salt).

For more read at: realsimple.com/health/fitness-exercise/diet-or-exercise

Basic Wellness Tips

Here are some my wellness and survival tips for city living.

Stay hydrated:

Drink at least 8 glasses of water to keep yourself hydrated. The number should go up in the summer as we tend to perspire more which leads to rapid loss of water from the body. Each time you go out, keep a water bottle with you to ensure easy access to clean water whenever you are thirsty.

Be sure to have enough sleep:

Due to our hectic schedules, we tend to miss out on your sleep which could lead to many complications in life. Your body needs to rest after it has been worked up during the day. An adult needs 7-9 hours of peaceful sleep. Avoid pulling all-nighters and try to always get a good night’s sleep.

Use sunscreen:

Use sunscreen every time you step out of the house. The UV and UB rays are extremely harmful to the skin and can also lead to skin cancer. You should apply sunscreen every time. Why? Remember that sun rays can penetrate the clouds and when they reach you they will harm your skin. Apply it half an hour before you step out and apply it again after 2-3 hours.

Keep all the emergency numbers handy:

If anything happens to you, make sure you have all the emergency numbers handy. Keep them where you can quickly access them. You could still have them on your speed dials on your phone. In addition to that, if you are suffering from a  disease let your friends and family know about the medications you are taking and their quantities.

Avoid wearing flip-flops:

While they keep your feet cool and trendy during summer, they fail to provide the required support. If you have to walk long distances choose walking shoes over sandals as they provide support and will help you avoid foot, knee, hip and back problems.

Learn first aid:

Whenever you get a cut you should know what to do to stop the bleeding. Take a class for first aid it may save your or a loved one’s life.

Health is so important and the foundation for a happy life.  I hope this post points you in the right direction.

I really like this video and the tips, especially the essential oils diffuser:

5 Ways to Help with PMS


Not every woman suffers from premenstrual syndrome (PMS), yet the bloating, the cramping, or the crabbiness is something that does affect about 85% of women every month. Though there is no complete cure for this monthly problem, there are certain PMS remedies, which if you follow, you can definitely lessen the discomfort. So, without any wait, let us get to learn about a few such helpful ways to handle PMS.

Watch what you eat

If you eat food that is high in salt then it can result in bloating, an excess of sugar can affect your blood sugar levels and your mood, caffeine can make you anxious and irritated, and alcohol may make you feel more depressed. So, of course, you need to avoid them at least one week before your periods are due, even if your fluctuating hormones really makes you crave such foods.

Eat more whole grains, vegetables, and fruits

Though this is something you should always do, one week before your periods you need to be all the more careful. Not only eating right is enough you should also try to eat something at regular intervals so that there are no spikes or dips in your blood sugar levels.

Herbal remedies are helpful

A very helpful PMS remedy is using certain herbs. They can relieve the symptoms like mood swings and cramping. You may try using evening primrose, chasteberry, black cohosh, dandelion, raspberry leaf, and ginger. Most of these herbs can be had in tea form, so do make sure do have a cup or two right from a week before.

Start walking

Though you may find it difficult to exercise with all those PMS symptoms, the fact cannot be denied that physical activity does help make things better. Even if you may be feeling uncomfortable and bloated try to do the best that you can. Just taking a small walk around your block can help decrease the bloating and ease the cramps. Getting involved in regular physical activities can also help you avoid experiencing PMS symptoms.

Manage your stress

An important PMS remedy or advice is to get enough sleep and rest. Sleep as much as is possible so that the symptoms do not aggravate. The next thing you need to do is watch your stress levels. You can do anything that helps soothe your body and mind like yoga, meditation, a massage, or deep breathing. If just hanging out with friends can help fight stress, then you may do that as well.

Try the heating pad


Your grandmom and mom must have recommended you using the hot water bottle or heating pad as it is very helpful, and they are right. So, just lie down on your bed with a heating pad on your back or lower abdomen and relax. The heat, together with lessening your pain, will also help you feel a bit more energized.


Be Wary of Medications


There sure are many medications available that can ease the PMS symptom, but they are not healthy and may even have side effects. In any case, when you have natural PMS remedy to follow, why should you even depend on such medications? So, the next time when your periods are about approaching try these remedies and you certainly will feel a lot better.

Good resource

http://www.sheknows.com/health-and-wellness/articles/814188/5-tips-for-dealing-with-pms-1