Healthy weight loss is a whole lot more than simply cutting certain foods out of your diet. You have to be able to first cut out calories and then you need to burn more calories than you end up taking in on a daily basis. With that being said, you are never going to get the results that you are looking for if you are not putting the work in. Even if you are someone who hasn’t been exercising in a while, you can start off small with actions that are easiest to do, including swimming, walking or riding a bicycle.


In order to burn calories and get the most out of each workout, you have to have a good bit of cardiovascular work. This means elevating your heart rate by doing something such as adding in a jogging burst that lasts for about 30 seconds for every five minutes that you are exercising. You can also add in a brisk walk if you are just starting out and then advance to cardio in the form of running or aerobics to really get your blood pumping.


Instead of simply running and walking while changing up your diet, you are going to see some noticeable results in your body overall when you add in some strength training. This is excellent for your muscles and they will actually start to work for you to burn up some of the excess calories that you have to help you to keep them from converting into fat.

No matter what you do, you have to get moving in order to lose the weight that has been holding you back. Get the muscles going, stretch, walk, run, jump or swim. Basically, you can work on an exercise routine that works best for you and your individual needs and you will see the most success.


10 best exercises to lose weight – WeighOfTheNation

Weight Loss

You certainly know that weight gain occurs when you eat more calories than your body requires. But counting calories accurately is difficult and time consuming. The good news is that it is easy to become a “calorie conscious” person, which basically is to understand many features need to consume daily calories and what foods are surprisingly high in calories. But are all calories created equal when it comes to weight gain and loss? And how much exercise really help? We hope this simple guide will facilitate the task of losing weight, if needed.

How to lose weight?

It is important to have an idea of ​​how many calories your body needs, based on our age, size, sex and physical activity levels. There are many online calorie calculators to help you calculate it. We recommend this one from the weight of the nation website. When losing weight, it is advised to try to lose about 0.5-1kg a week, a safe goal for most people. Do this until you reach a healthy weight for your height. To lose that amount, you will have to consume 500 to 600 calories less than required daily. If you consume 500 to 600 more calories a day will gain weight at the same rate … and eat 600 extra calories accidentally is easier than you think.

Not all calories are created equal

Just counting the calories we consume is not all about: the kind of food we eat can make a difference too. The calories in processed sugar is digested quickly. Sweets, snacks and soft drinks can cause increased levels of blood sugar, but falls soon after, and leave us feeling tired and hungry again.
In contrast, bread, rice and whole wheat pasta and fruit and other foods that are naturally high in fiber are digested more slowly. They release energy slowly so you feel full longer.

How much exercise is needed?

Exercising does not burn many calories as you feel in doing so. The energy used varies depending on the person. However, remember that the heavier the person, the more calories burned.

Change snacks

Eat fruits instead of cookies or chocolates when you are hungry between meals. Leave aside the chocolate bar (240 kcal) and choose an apple (60 kcal) will save 180 calories a day.

Choose water

Soda cans may contain over 10 teaspoons of sugar. If you are used to taking them, train your brain to drink water or carbonated water. Each can of cola that do not take will save 140 kcal.

Fiber is the key

Feel happier and improve your digestive health by eating more fiber. Make sure that at least one third of your plate is composed of vegetables, choose whole grain bread instead of white and eat oatmeal instead of sugary breakfast cereals. Feeling fuller longer helps you resist easier the temptation to eat.


Weight Loss

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Healthy Eating

The doctor told us that we must reduce our cholesterol levels but it is too early to start medicate. What strategy can we adopt for the cardiovascular risk to which we are exposed and thus slow down the time to start treatment?

Both diet and lifestyle changing are required. We have to learn what foods suit us and will help to relocate our levels in normal numbers. If you have to get your cholesterol down but are lost in a sea of diets, recipes and dietary restrictions, do not panic: common sense is your best ally. With the doctor’s help, some information-and of course, leaving up smoking, you can implement a series of measures to regulate your cholesterol levels.

1. Take cholesterol lowering supplements in moderation

There are many supplements that can help lower cholesterol [source], and more and more physicians who recommend their use, of course with a balanced diet and always after clinical consultation. The artichoke leaf extract, for example, has proven effective to reduce levels of low density lipoproteins, which also sometimes called bad cholesterol. Many also recommend red yeast rice, whose ability to lower cholesterol and triglyceride levels has been extensively scientifically studied, and green tea, which also helps us increase levels of high density lipoprotein cholesterol – the good. [source]

2. Avoid foods bad for the heart

Refined sugars, white bread, or animal protein-rich food should be avoided… When it comes to care for the health of our heart and against hypertension, it is important to dispense with certain foods and eating a diet low in fat. The vegetarian diet can also help reduce our cholesterol, but before undertaking, we must necessarily consult with our doctor.

3. Fiber

When our diet is low in fiber, 94% of the cholesterol is reabsorbed and recycled by the body, according to the AHA – American Heart Association. Oats, barley, prunes and beans, among others, are rich in fiber. There are also artificial supplements that help us to consume more of this compound, which helps remove cholesterol from the body through digestion. Depending on whether it is soluble in most common vegetables and certain fruit – or insoluble – which is more present in cereals, fiber acts in different ways during its passage through the digestive tract. If you suffer from intestinal disorders, you should consult a doctor before planning to eat more fiber.

4. A glass of wine

With its concentration of saponin, and continued moderate consumption of wine -preferably, wine or grape juice lowers levels of bad cholesterol and raises the good, as demonstrated in 2003 a study by the University of California. Saponin can also be eaten with olive oil or soy bean.

5. Against cholesterol, phytosterol

Phytosterols are the plant equivalent of cholesterol takes place in the metabolism and thus prevents its absorption. Combined with a low-fat diet, their continued use can help our body to assimilate less cholesterol and, eventually, accumulate less of the same diet. The natural concentration of phytosterol is very low even in products where it is abundant (corn, soybean or sunflower-oil). So it is incorporated in many industrially processed foods like margarine, milk or yogurt.


Healthy Eating

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Healthy Eating


In this article, we will answer the following questions:
– What is cholesterol and what does it mean to have high cholesterol?
– What is LDL cholesterol and HDL cholesterol?
– What are the high cholesterol foods that should be restricted?
– How to lower cholesterol by natural means (diet and healthy lifestyle).

What does having high cholesterol mean?

Cholesterol is a lipid generated internally by the liver, and that in itself is necessary for the proper functioning of certain hormones, digestive and body functions. There are two kinds of cholesterol or lipoprotein that shape its structure. The most popular are known as “bad cholesterol” (LDL) and “good cholesterol” (HDL). It is known that LDL cholesterol deposits in the arteries, thus increasing the different coronary risks, while HDL removes cholesterol from the arteries.

Hypercholesterolemia is diagnosed when levels of total cholesterol are over 240 mg/dl; or also when levels of LDL is above 130 mg/dl. Having also HDL below 35 mg/dl in men and 40 mg/dl in women poses also heart disease risk. Cholesterol is essential for our body. But high or very high levels can be very dangerous. Having high cholesterol, and not remedy to lower it puts you at risk for arteriosclerosis and eventually cardiovascular disease. In fact, having much bad cholesterol can increase the likelihood of suffering a stroke, heart disease and other problems.

Also consider that people who are smoking, have high blood pressure, problems with both diabetes and obesity, will be more vulnerable to the harmful effects of bad cholesterol.

What would be the consequences?

If after a blood analysis (lipid panel test), you have been diagnosed to have cholesterol above what is considered “normal” and do nothing to lower i, as time passes, consequences for your health can be quite dangerous. Namely:

Arteriosclerosis : due to obstruction of the veins because of cholesterol, restricting proper blood circulation both to our hearts as the rest of the body.
Stroke : due to the lack of blood supply to the brain. It is very dangerous because it can cause death.
Angina : due to lack of blood supply to part of the heart. It occurs especially when carrying out some sort of effort, gradually disappearing when resting.
Coronary heart disease : can result in a heart attack.

What foods are dangerous and need to be restricted? What causes high cholesterol?

There are some high cholesterol foods that are particularly harmful to our body by increasing levels of cholesterol in the blood. Basically they are:

– Foods rich in saturated fats : red meat, lamb, pork, sausages (ham, bacon), burgers, crustaceans, animal lard.
– Bakery : cupcakes, cakes, donuts and muffins, sweets, candies and biscuits…
– Junk food in general : hamburgers.
– Salty snacks : especially chips, fried nuts, crackers …
– Whole milk products : whole milk, mature cheese, milk creams…also avoid butter and margarine.
– Certain sauces : such is the case with mayonnaise.

Source: List of High Cholesterol Foods to Avoid for Healthy Heart.

How to lower cholesterol naturally

Follow a healthy, natural and balanced diet

– Opt for especially for foods low in saturated fat or cholesterol.
– Avoid fried foods. It is better to opt for olive oil or other vegetable oils, such as soybean, sunflower or corn.
– Add to your diet foods rich in fiber, which will help to lower high cholesterol according to CholesterolMenu website. Among these, there are cereals and whole grains, oats, rice, fruits, vegetables and legumes.
– Use skim milk instead of whole.
– Limit consumption of eggs to 3 or 4 per week.

Practice exercise regularly

Exercise is essential for enjoying good health. It also helps positively in maintaining our levels of blood fats at bay. Practice at least 40 minutes of exercise every day, especially emphasizing aerobic exercise because it slightly increases the heart rate: brisk or fast walking, running, swimming, cycling … Choose from your favorite, you will realize how quickly your LDL cholesterol was reduced significantly (also including triglycerides). Remember, the most important thing is not the intensity but the duration of the exercise.

Quit smoking

Did you know that smoking, although it does not increase cholesterol levels, is able to reduce HDL (good cholesterol)? Therefore it is advisable to reduce the number of cigarettes you smoke daily, until completely eliminate it from your routine.

Are you overweight? Reduce it

When high cholesterol is accompanied by excess weight, a suitable option that helps very positively to reduce levels is to lose weight. We should note that obesity increases LDL cholesterol levels one hand, while on the other tends to reduce HDL cholesterol. A helpful option in reducing your weight is regular physical exercise, following a balanced diet low in calories, and eating less quantities of food a day (ie, eat less calories than you actually consume according to your daily physical activity).

How to raise good cholesterol HDL?

Opt especially for the following foods:

Oils : choose olive oil and sunflower oil in your diet, but without subjecting them to cooking to avoid losing their virtues and properties.
Nuts : eat each day a handful (about 25 grams) of certain nuts, such as walnuts, almonds and peanuts (yes, natural and never fried).
Also practice regular exercise, which not only lowers bad LDL cholesterol, but is also able to increase good cholesterol levels. As mentioned above, the best exercise is aerobic exercise.