Lose Weight and Live Healthy

How to Get More Energy and Improve Health

2018-03-13T16:46:00.000-07:00

Everyday we struggle to balance our responsibilities with our personal goals and wants. In this struggle we often find that there are either not enough hours in the day, or that we do not have enough energy to get everything accomplished. While we can't stretch the hours in a day, we can change our habits to give ourselves more energy. Rather than depending on artificial sources of energy just to make it through the day, there are several things that can be incorporated into your lifestyle that give you more energy, make you healthier, and contribute to your overall well being and longevity.

Diet

It seems like common sense that the better you eat, the healthier you will be. Although a total diet overhaul may take time, there are some simple dietary choices that you can make everyday that will give you the energy and endurance you need to feel your best. Fruit is a low calorie source of natural energy. Fruits like strawberries, oranges, bananas, and pineapples are packed with vitamins and natural sugars that give you energy and don't take any time to prepare.

Visit the Healthy Food Ideas tab for easy ways to enjoy fruit.

It is also important to consume the appropriate amount of protein everyday. Not only does protein contribute to muscular heath which improves your overall endurance, but it is also a healthier source of calories than foods high in fat or carbohydrates.

Moderate, Regular Exercise

Everyone has different fitness goals when it comes to the shape of their body. However, even the person who is not looking to lose weight or increase muscle definition can benefit from moderate, regular exercise. Regular exercise conditions the heart, improves circulation, and increases your energy levels. Although starting a new exercise routine may make you feel tired at first, if you stick with it, you will notice improved endurance and the ability to make it through the day with energy to spare.

Proper Rest EVERYDAY

With all of the responsibilities we face everyday, it can be difficult to get the recommended 8 hours of sleep every night. This is why it is important to set a schedule for yourself that allows for appropriate
rest. When you are well rested, you have more energy, you can focus better, and your body will function more efficiently. Poor sleeping habits can cause weight gain and throw off your body's natural balances, resulting in poorer health.

Stress Management

Stress can be devastating to your body and energy levels. It can cause you to lose sleep, and according to The Franklin Institute, stress “overloads the brain with powerful hormones that are intended only for short-term duty in emergency situations. Their cumulative effect damages and kills brain cells.” Minimizing everyday causes of stress can make the body healthier and better able to handle unavoidable stress. Schedules, designated work and rest time, and a strong support system are all ways to help manage daily stress.

Read Managing Stress and Weight Loss for more stress management techniques.

Endorphins

Endorphins are neurotransmitters produced by the brain and are responsible for our feeling of happiness and well-being. Just as stress causes our bodies to release harmful chemicals, being happy can release endorphins and make you feel better and even healthier. Exercising, being in love, and generally enjoying yourself are all things that can cause the brain to release endorphins and contribute to your overall sense of well-being. So laugh, it really will help you feel better.

Balanced Hormones

There are many things that can cause your hormones to be out of balance including certain medications, pregnancy, stress, lack of sleep, and diet. When your hormones are out of balance, you can experience fatigue, acne, lack of interest, and can be overall grumpy. Eating a proper diet, managing daily stress, and getting proper rest can help your body maintain its natural balance and keep you feeling your best. In addition, there are natural herbs and supplements you can take, such as Rhodiola and Omega-3 fatty acids, that assist your body's endocrine system in maintaining a healthy hormonal balance.

Water

About 70% of the human body is composed of water. When the body does not get enough water, systems fail to function properly and the entire body suffers. This can cause you to feel tired. Even exercising and eating healthy are pointless if you do not drink the amount of water necessary for your body to recover after exercising and digest what you eat. Staying hydrated throughout the day will allow your body to function properly and combat the drained feeling caused by dehydration. So drink 8-10 8oz. glasses of water throughout the day to stay healthy and hydrated.

Vitamins/Supplements

Everyone needs a little help eating a balanced diet from time to time, right? We may not consume all of the vitamins and minerals we need in our normal diet and our overall health and energy levels suffer for it. Even eating the recommended servings of fruits and veggies may leave you lacking vitamins as much of today's produce is grown in nutrient deficient soil. Taking a multi-vitamin everyday can help supplement the vitamins and minerals your body may be missing from your diet and can also help you feel more energized.

*Always consult your doctor before taking any new supplements.

References:

The Franklin Institute: The Human Brain http://www.fi.edu/learn/brain/stress.html

Health and Fitness Benefits of Aerobic Exercise

2018-03-10T17:00:00.000-08:00

Many people know that aerobic exercise is good for them, but often wonder about the far-reaching health and fitness benefits of engaging in aerobic activity. Aerobic exercise not only conditions the heart and lungs, but also improves your fitness and overall health through a number of means. There are numerous types of aerobic exercises that can accommodate various interests and fitness levels, so everyone can find an aerobic activity that is right for them.

More ways to improve heart health here!

How Aerobic Exercise Works

The word aerobic means with oxygen and describes the process of using oxygen to generate energy for the muscles. An aerobic exercise is an exercise that is performed at a moderate intensity and keeps the heart rate elevated for an extended period of time, maximizing the amount of oxygen in your blood, according to the Mayo Clinic. The use of oxygen to burn fat produces adenosine triphosphate, which carries energy to the muscles and other cells. By engaging in aerobic activity, you are helping your body burn fat to use as energy, which improves both health and fitness.

Find out how many calories you can burn with aerobic exercise here!

Health Benefits of Aerobics

The health benefits of engaging in aerobic exercise are extensive. Aerobics opens up your blood vessels and strengthens your heart, helping your blood pump and flow more efficiently. According to the Mayo Clinic, aerobic exercise boosts your high-density lipoprotein cholesterol and lowers your low-density lipoprotein cholesterol, keeping your arteries clear. Engaging in aerobic exercise also boosts your immune system, can lower your blood pressure, produces endorphins (your body's natural pain killers), and can even help you live longer, according to the Mayo Clinic.

Fitness Benefits of Aerobics

You can improve you fitness in many ways by doing aerobic exercise. Aerobic exercise burns fat as fuel and helps you lose weight. It improves your stamina and endurance, allowing you to work out longer and maintain energy throughout the day. It improves muscle tone and strengthens the body overall. Engaging in aerobic exercise also helps you maintain fitness as you age, and according to the Mayo Clinic, it "keeps your muscles strong, which can help you maintain mobility as you get older."

Read more on exercise and joint health to improve mobility as you age.

Types of Aerobic Exercises

There are various types of aerobic exercises that can accommodate different fitness levels and personal interests. Novices can begin with walking or doing light jogging, individuals with injuries or health considerations can do low impact aerobics such as swimming or biking, and more advanced individuals can engage in more intense exercises such as running, rowing, or stair climbing. For those who get bored doing traditional exercises, dancing, skiing, soccer and other sports might be ideal. The goal with any aerobic exercise is to increase your heart rate for a duration that is conducive to your fitness level. The Mayo Clinic suggests that beginners start slow and gradually increase the duration and intensity of the aerobic exercise over time.

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Mayo Clinic: Aerobic Exercise: Top 10 Reasons to Get Physical

http://www.mayoclinic.com/health/aerobic-exercise/EP00002

Photo credit: US Military

How To Improve Heart Health

2018-02-20T11:55:00.000-08:00

The goal of optimal health extends beyond your weight or waist size. Fitness for your internal health is just as, if not more, important than your physical appearance. This is why it is necessary to take steps to improve the inside as well. It is essential to maintain good heart health since this vital organ pumps blood through our bodies, distributes important materials, and removes waste. There are three things that you can do everyday to improve your cardiovascular health and tell your heart that you truly love it.

Exercise Regularly
The heart is essentially a large muscle that functions as a pump. By exercising regularly, you can improve the efficiency and capabilities of this pump as you strengthen the muscle. Moderate cardiovascular exercise for 30 minutes a day, 3-5 days a week is ideal for most adults to maintain good heart health. Running, swimming, biking, and yoga are all excellent aerobic exercises that help condition the heart. Make sure you always consult your physician before beginning any exercise program, especially if you have any health conditions.

Eat Healthy
Foods that are high in fat can clog the arteries and adversely effect your heart health. Avoiding food that are high in fat will improve your cholesterol and reduce your chances of heart disease. Fruits and vegetables are great substitutes for fatty foods as they are filled with antioxidants, vitamins, and other nutrients necessary to maintain a healthy heart.

Reduce Stress
As we take on stress, our hearts beat faster and adrenaline pumps quickly through our veins. While the body is designed to create this reaction to stress, when a stressful state is maintained for too long, these effects can be damaging to the heart and the body as a whole. Creating a stress prevention and management plan will help combat these adverse effects that can put additional strain on the heart. Meditating, taking quiet time for yourself, and staying organized are all great ways to manage and reduce stress.

Zero Calorie Foods

2018-02-10T23:43:00.000-08:00

But how am I suppose to lose weight? I don't want to feel hungry all the time, and healthy food is bland! Dieting is sooo hard. Blah, blah, blah, I know. Boring diets can make weight loss seem impossible. But, if you feel that dieting is difficult or that you are restricting yourself too much, you may be relieved to know that there are ZERO calorie foods, beverages and condiments you can add to your meals to help spice up your menu without bursting your belt. Each of these items either have no calories, or so few calories that your body burns more calories digesting them than it gains from eating them. Choosing these items can help you lose weight, since they can fill you up while helping keep your calories low.

Food:

Lettuce

A cup of lettuce will only add a few calories to your meal, but it's full of nutrients. It contains a tiny amount of fat but loads of vitamin A and vitamin C. Beef up a sandwich by adding lettuce or make a hefty salad. But remember that salad dressing has lots of fat, so use it sparingly or choose a fat-free dressing.

Celery

A stalk of celery is only about 5 calories; you can burn more calories than that walking to the refrigerator. Celery provides some carbs, potassium, fiber and vitamin A. Munch on a fresh stalk in between meals to stay full without the fat.

Cucumber

A half cup of cucumber is only 8 calories. Jump up and down 5 times...calories burned. They provide iron, vitamin C and fiber but virtually no fat. Yay for your diet and a full stomach! Add some to your salad or snack on some before bed to ward of the mid-night munchies that can ruin your dieting efforts.

Beverages:

Green Tea

Who needs soda for a beverage with flavor when you can drink green tea. Green tea has zero calories (unless you start adding sugar) and it can even help your body burn more fat by boosting your metabolic rate. Green tea also contains anti-oxidants, improves brain function, and reduces your chances of getting diabetes, heart disease and even cancer.

Water With a Twist

Remember good, old-fashion water? Well it called, it wants you to know it misses you. Not only does water have zero calories, but it helps flush out toxins, keeps your skin glowing, boosts your immune system and keeps you regular. Plain ol' water too boring for you? Add a squirt of lemon. Still zero calories, but with an extra twist of yum. Oh, and that extra lemon can boost your energy while freshening your breath. Plus 2 for lemon water!

Why Should I Drink Water?

Condiments:

Mustard

Why douse your sandwich in high-calorie, high-fat mayo when you can add more flavor with zero calorie mustard? I know, good question. This zesty condiment is full of flavor and can help you triumph over the monotony of your average, boring sandwiches. Substitute mustard anytime you would use mayo for more zip and less flab.

Relish

Relish is one of my all-time favorite zero calorie foods because it can add flavor to a sandwich, burger, tuna or salad without adding any fat or calories. But you have to use dill relish NOT sweet relish, which has been contaminated with sugar. Okay, contaminated is a strong word, but they did ruin its zero calorie food title by trying to make it sweet.

Hot Sauce

Here's where it gets fun. I personally LOVE spicy foods, and being able to kick up the thermostat on an otherwise ordinary bean burrito (no fat beans, of course) without the guilt of adding extra calories or fat, is awesome. Use some hot sauce to spice up your eggs, a bowl of noodles or some lean chicken or fish, and you'll stop thinking of diet as a four letter word in no time. But it does come with a side of sodium, so balance this with the sodium in the rest of your diet to avoid puffiness, bloating and water retention, which can occur when you consume too much.

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Weight Training to Avoid Looking Skinny Fat

2018-01-31T16:30:00.000-08:00

Just because you're thin doesn't mean you're not fat. But how can you be skinny and fat at the same time? Well, to answer this question you must understand how body composition differs from weight. Your body is made up of muscle, fat, water, blood, bones and all of your internal organs. But when we discuss body composition, we are referring to the amount of visible fat versus visible muscle you have.

If you want to find out how much body fat you have, click here.

Am I Skinny Fat?

Regardless of your weight, your body composition can either be primarily fat or primarily muscular.

When you are thin, but have no (or very little) muscle definition, you are skinny fat. Despite your small size and low weight, you have more fat than muscle. You can identify whether you are skinny fat if you are small for your height but may be able to see jiggly or saggy body parts, dents, dimples, cottage cheese, or a general lack of muscle definition. But not to worry, skinny fat can be easily cured...with strength training.

How to Change Body Composition

The best way to not be skinny fat is to build muscle. By building muscle, you reduce the amount of body fat you have and increase your lean muscle mass. Your body will look more toned, and all of those dents and dimples you thought were reserved for the overweight will smooth out. Also, by building muscle you speed up your metabolism. This occurs because muscle takes more fuel to maintain than fat, so your body burns more calories, even at rest, to feed all of that muscles. With a faster metabolism, you will be burning more fat and further decreasing the skinny fat look,.

How to Build More Muscle

So how do you build more muscle? Engage in strength training 2-3 times per week, for at least 20 minutes per session. You don't have to be a body builder to tone your muscles and add some lean muscle mass to replace body fat. You can lift weights by doing exercises like curls, presses and leg extensions, or you can do body-weight exercises like push ups, sit ups and squats.

Learn more about the benefits of squatting here.

Protein and Muscle Building

You also have to eat for muscle building. Protein is the key element in building muscle, so eating the right amount of protein will help you build, and keep, muscle. Using a protein calculator can help you determine how many grams of protein you should be eating every day based on your size and activity level to accomplish this goal.

By building muscle and eating the right amount of protein, you can effectively transform your body composition from fat to muscle and eliminate the appearance of being skinny fat.

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New Year, New Motivation: Give Yourself More in 2018

2018-01-03T14:34:00.000-08:00

Give yourself more in 2018 by committing to a fit and healthy lifestyle. You only get one life, and it is what you make of it. Set new goals, dedicate the time necessary to achieve them, don't give up on yourself and never stop striving to be better. It is a new year full of potential, what will you do to take advantage of this potential? Whether you want to lose weight, build muscle, gain strength, improve your health or stay active, it is never to late to reach your aspirations. And we are here to support you on your journey! Share your experiences with us in the comments section, we would love to hear your stories, goals and steps you have taken to accomplish them. Don't forget to check back with us often to stay motivated.

Get Tips! Get Inspired! Get Healthy!

Natural Ways to Fight the Flu or a Cold

2017-12-23T09:49:00.000-08:00

Garlic doesn't just ward off vampires, it also protects against bacteria and the germs that cause the flu and colds. It's true!

Garlic contains a powerful chemical called allicin. It is the juicy stuff produced from garlic when it is crushed, chopped or chewed. That awesome juicy stuff is one of the most powerful natural antibiotics, 15 times stronger than penicillin. And because of its unique properties, bacteria can not develop a resistance to it, so you can keep using it over and over.

I addition to fighting against bacteria, garlic can also be used as an anti fungal and anti-inflammatory treatment. What's more, it prevents cancer, heart disease and bad cholesterol.

So cut up some garlic and add it to your favorite foods, you're body will love you forever!

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How Much Protein Do I Need? Protein Calculator

2017-05-07T22:36:00.000-07:00

Eating the right amount of protein is key to building, and keeping, lean muscle mass. However, protein needs for each individual are different, and are based on your size and activity level.

Use the protein calculator to find out how much protein you should be consuming per day.

Did you know that you don't always have to eat meat to get protein? There are many veggies that are packed with protein and are perfect for vegatarians, vegans, or those who simply wish to diversify their protein content. You can also find protein in a variety of nuts!

So where can you get the most protein? Check out this chart to find a variety of protein-rich foods.

Whether you are trying to lose, gain or maintain weight, you need to know how many calories you are eating. Use the calorie calculator to find out how many calories are in the foods you are eating.

If you are trying to cut the calories, try these zero-calorie food options.

You also need to know you basal metabolic rate (BMR), or the amount of calories you burn at rest. This will help you determine how many calories you need to add, subtract or consistently eat to gain, lose or maintain your weight and reach your fitness goals. The BMR calculator will help you find your resting metabolic rate so you can determine how to adjust your caloric intake to meet your goals.

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Basal Metabolic Rate (BMR) Calorie Calculator

2017-05-07T19:15:00.000-07:00

To lose weight you need to create a calorie deficit by eating fewer calories. First, you need to know your basal metabolic rate (BMR), or the amount of calories you need for your body to perform normal functions like breathing and digesting food.

Use the BMR calculator to determine how many calories your body needs at rest. This number will go up once you start to do physical activities, but this is a good starting point to determine how many calories you should be eating, and how many you need to cut to lose weight. By eating fewer calories than your body needs for its basic functions, your body will be forced to burn fat as fuel to provide the energy to perform these functions. This will help you lose weight.

Once you have determined your target caloric intake, you are set to start adjusting the amount of calories you consume each day. Using the calorie counter can help you keep track of the amount of calories you eat each day to ensure you are eating fewer calories.

Since exercise burns calories and contributes to your calorie deficit, you'll need to know how many calories you are burning through exercise. The calories burned calculator can help you determine the number of calories you've burned, or can burn, by performing certain basic exercises like walking, biking and swimming.

So you want to lose that extra 10 pounds before this summer so you'll look even better in your swimsuit and want to know how many calories to cut and burn each day to reach this goal. Using the weight loss calculator will help you determine how long it will take to lose your target number of pounds given a specific calorie deficit. Creating a greater calorie deficit will help you lose weight faster. But you should not eat fewer than 1,200 calories a day, as this can cause you to be malnourished and lose weight too quickly.

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How to Lose Weight With the Total Gym

2017-03-24T17:19:00.000-07:00

The Total Gym is a piece of exercise equipment that combines multiple workouts so that you can get in shape using one machine. It has a bench fixed to sliders and utilizes your body weight as resistance. While the amount of weight you lose depends on you, by using the Total Gym to exercise regularly, it is possible to shed some pounds while you tone.

How Weight Loss Works

In order to lose weight you have to burn more calories that you consume. This is achieved through eating a low-fat, reduced-calorie diet and by regularly engaging in exercise. The Centers for Disease Control and Prevention recommend doing no less than 150 minutes of moderate, or 75 minutes of vigorous, aerobic exercise each week to lose weight. If you use the Total Gym to meet this recommendation, it is possible to successfully lose weight. To perform a moderate workout using the Total Gym, do any of the Total Gym exercises at an intensity that brings you to 50 to 70 percent of your maximum heart rate. For a vigorous workout, use the Total Gym to get to between 70 and 85 percent of your maximum heart rate.

7 Tips to Losing Weight

How to Use to Lose

Although many people praise the use of the Total Gym and claim it has helped them lose weight, the amount of weight loss depends on the individual, how much they use the machine and other factors like diet. But according to Fitness, it is proven that regularly engaging in physical activity can help you lose weight. Therefore, in order to lose weigh with this machine you need to use it regularly to target multiple muscle groups. The Total Gym promotes over 80 exercises that work your arms, core and legs while helping you get in aerobic exercise. By engaging your entire body you will burn more calories, and by doing it regularly --at least three times a week-- you can see weight loss results.

Health and Fitness Benefits of Aerobic Exercise

Build Muscle to Shed Fat

One way to burn fat and change your body composition is by building muscle. Not only does your body burn more calories to maintain muscle than it does to maintain fat, but building muscle will also help you look more fit as you start to lose weight. The Total Gym can help you build muscle as you use your body weight as resistance for each exercise. You can tone your arms, chest and shoulders by pulling the cables with exercises such as the lying triceps extension, seated chest press or upright row. You can tone your glutes, hamstrings and quadriceps by pushing against the resistance of your body weight with exercises such as the squat, side squat and sprinter start. By combining cardio elements with strength-training, the Total Gym promotes muscle development and weight loss.

Turn Up the Intensity

Whether you are using the Total Gym or engaging in any other form of exercise, increasing the intensity of your workout will help you lose more weight. This is because your body burns more calories the harder you work. So by incorporating high-intensity interval training, also known as HIIT, into your Total Gym workouts, you can increase your weight loss potential. This can be done by picking up the pace during your workout for periodic intervals. For example, start at a normal pace while doing the toe touch row, which is one of the total body exercises promoted by Total Gym. After a couple of minutes, begin to row more quickly for a period of 30 seconds and then return to your previous speed. Do this several times while performing this exercise. Adding these bursts of speed increases the intensity of the workout and can help you burn more fat.

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References

CDC: How Much Physical Activity Do Adults Need? [http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html]
Total Gym: Total Gym - Home Gyms, Exercise Machines and Equipment [http://www.totalgymdirect.com/]
Men's Fitness: Question of the Week: How Much to Workout? [http://www.mensfitness.com/training/pro-tips/question-week-how-much-workout]
Fitness: 10 Reasons Why Exercise Makes You Thin (Or Why TIME Magazine Got It Wrong) [http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/10-reasons-why-exercise-makes-you-thin-or-why-time-magazine-got-it-wrong/]
Experience Life: Expert Answers: HIIT for Weight Loss, Joint Pain and More [http://experiencelife.com/article/expert-answers-hiit-for-weight-loss-joint-pain-and-more/]
Total Gym: Total Body Exercises [http://www.totalgymdirect.com/total-gym-compound-exercises.php]
CDC: Target Heart Rate and Estimated Maximum Heart Rate [http://www.cdc.gov/physicalactivity/everyone/measuring/heartrate.html]

Click image to buy Total Gym Now!

Should I Use Flaxseed Oil or Fish Oil?

2016-07-15T10:07:00.000-07:00

Fish oil is known for its health benefits as it is packed with Omega 3 fatty acids that help promote heart and joint health. But is fish oil the best source of Omega 3s? Omegas 3s are commonly found in marine animals, such as fish, and also in plants. One plant based source of these essential fatty acids is flaxseed. So which is better?

Fish oil is harvested from the liver of fish, that's why the oil from cod fish is called cod liver oil. Since the liver filters the body's toxins, it is possible that taking fish oil can have a toxic effect. Although fish oil is supposed to be purified during the refining process, in rare cases metals such as mercury and PCBs can contaminate the product and make you sick. In addition, fish oil contains cholesterol and can negatively impact your bad cholesterol known as LDL. For individuals looking to improve their LDL, fish oil may not be the best option. So how can you get those essential fatty acids that your body needs? Try flax seed oil.

Flax seed oil is extracted from flax seeds and is 100% plant based. It has many of the benefits of fish oil as it also contains important Omega 3 fatty acids, but without some of the side effects. Because it is harvested from seeds, there is no danger of toxic contamination from metals. Also, only animal based foods contain cholesterol. Taking flax seed oil is preferable to fish oil in this capacity as it contains zero cholesterol, so can not raise your LDL. Flax seed oil is also cruelty free as no animals are needed to harvest the oil. This also makes flax seed oil conducive to vegetarian and vegan diets.

The verdict is still out on the overall benefits of flax seed oil compared to fish oil. Some argue that the short chain fatty acids in flax seeds do not contain the same health benefits as the long chain fatty acids present in fish oil. Flax seed oil also has the potential to effect the digestive system and may impact hormone levels. For these reasons, it is always best to talk with your doctor about the supplements you plan to take, as they can give you advice that is best for your specific health condition. Either way, for those who want enjoy the benefits of Omega 3 fatty acids, flax seed oil may be a healthier option.

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How Many Calories Can I Burn During Exercise? Calories Calculator

2016-05-07T22:31:00.000-07:00

Burning calories is the key to losing weight. When you burn more calories than you eat, you lose weight. The more calories you burn, the faster you can shed pounds. Exercising is one of the best ways to burn fat and get in shape.

Find out how many calories you burn doing basic exercise like running, walking, biking, swimming and skiing. Not only do these exercises burn calories and help you lose weight, they also improve your cardiovascular health and lower blood pressure. Learn more about the benefits of aerobic exercise here.

Not only is it important to know how many calories you burn, but you must also know how many calories you are eating. If you are exercising but not counting the amount of calories you eat, how can you know that you are truly creating a calorie deficit and working toward weight loss? Use the calorie counter to find out how many calories are in the foods you are eating. You can also try these great zero-calorie food options to kick start your diet.

So you are dieting and working out to create a calorie deficit, that's great! But how long will it take to reach your weight loss goals? The weight loss calculator can help you determine how long it will take you lose weight based on the calorie deficit you create each day. This can help you determine if you are burning enough calories to lose weight in time for that special occasion, or give you a realistic idea of how long it will take you to get rid of that extra five pounds.

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Body Mass Index (BMI) Calculator

2016-05-07T22:20:00.000-07:00

Your body mass index (BMI) is the percentage of body fat you carry. Improving your fitness through cardio exercise and strength training can help reduce your body fat as well as your risk for certain illnesses such as high blood pressure, heart attack, stroke, high cholesterol and diabetes.

Your BMI is based on your weight and height. This calculator provides an estimate, but is not 100% accurate since it cannot account for muscle mass, bone density and other factors outside of your weight and height.

Use the BMI calculator to get an idea of how much body fat you have. This can be used to set goals for weight loss or improving your health. This can also be used to monitor your progress as you diet and exercise.

Use the body fat percentage chart to see if you need to lose weight, gain weight, adjust your goals, or if you are on the right track.

So you understand how much body fat you have, now you need to figure out how to get rid of it. The only way to lose weight is to create a calorie deficit. This is done by eating fewer calories, burning more calories through exercises or both. Therefore, you need to know how many calories you are eating and how many calories you are burning through exercise. Use the calorie counter to find out how many calories are in your diet and the calories burned calculator to discover how many calories you can burn doing some basic exercises.

So how many calories should you burn/cut to create a calorie deficit? Calculating your basal metabolic rate (BMR) will help you find out how many calories you need at rest, and this can be your starting point for determining if you are eating too many calories, as well as how many you should cut/burn to lose weight. Remember, one pound of fat is equal to 3,500 calories. So for every 3,500 calories you cut and burn, you will lose a pound. Reducing your calories by 500 a day will help you safely lose about a pound a week.

But losing weight shouldn't be your only goal. Changing your body composition from fat to muscle is key in a lean body. Protein is the building block for creating lean body mass, and eating the right amount of protein will help you develop muscle while reducing fat. Since everyone's protein needs are different, it is best to use the protein calculator to find out how much protein you should be consuming everyday.

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Post Pregnancy Diet and Exercise Tips

2016-01-13T15:16:00.000-08:00

Having a baby comes with infinite joy...and twice as many things to do. This can make losing that pregnancy weight a challenge, especially when you barely have time to eat or sleep, much less exercise. However, it can be done in small steps by eating a proper diet and doing light exercise once your body is ready. By following these tips, you can make progress towards regaining your pre-pregnancy body and becoming a fit and healthy mama.

Diet
-Keep taking your prenatals, you will need the extra vitamins to help your body heal and to keep you energized enough to take care of yourself and your baby.

-Don't forget breakfast. You need nutrients first thing in the morning to keep your metabolism going as well as your energy.

-Eat plenty of fruits and veggies. They are a quick and nutritious snack that you can munch on while you feed your baby or eat if you are short food-prep time.

Quick and Delicious Veggie Snack

-Keep a bottle of water handy at all times. It will help you stay hydrated, which is important as your body heals, especially if you are breastfeeding.

Why Should I Drink Water?

-Keep healthy snacks around, like cheese sticks, yogurt, crackers, cottage cheese, fruits and veggies. They are nutritious options that you can easily eat on the go.

-Watch your calories. You aren't eating for two anymore, and overeating will slow down your weight loss progress.

Zero Calorie Foods to Make Your Diet More Fun

-Choose whole grain foods and lean meats over fatty foods and those with low nutritional value. This will rob you of energy and cause you to hold on to your pregnancy weight.

-Cut down on salty, sugary and greasy foods as well as extra dips and dressings. These foods lack nutrients and will hinder your dieting efforts.

Exercise:
-Get the okay from your doctor before starting ANY postpartum exercise routine, as your body needs time to heal properly. This may take up to eight weeks depending on whether or not you had a C section or complications. If you exercise too soon, you can injure yourself, so don't jump the gun with this one.

-Start out slowly with light exercises like pelvic tilts, walking, jogging, riding a stationary bike and swimming. If you feel pain, stop.

Health and Fitness Benefits of Aerobic Exercise

-Find postpartum exercise classes or videos, like postpartum yoga. These can give you specific exercise routines that are safe for new moms. Some even have routines that include your baby.

-Work out in small increments. Don't feel the need to run three miles the week after you have your baby. Start with small sessions and build up as your fitness improves and your body heals.

-Don't feel the need to exercise everyday. Your schedule, and body, may not permit as much exercise as before, and your baby needs you to be at the top of your game. So don't try to cram exercise into your schedule at the expense of your health and responsibilities.

-Choose exercises that you find fun. It can be hard to get back in there after nine months of taking it easy; finding fun activities to do to get in shape will help you stick to your plan.

-Don't forget to rest. This can be hard with a new baby, but try to sleep when your baby naps and get as much rest at night as you can. This will help your body with recovery after you workout and keep you from getting burned out with your workout routine before you see the progress you're after.

Being a new mom is a lot of fun, but also a lot of work. Eating healthy and keeping yourself in shape will help you take on each day and each new challenge with strength, energy and a renewed spirit. Exercise relieves stress and will eventually give you more endurance throughout the day. So it will not only help you look better, it will also help you be able to do more for your little one.

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Calorie Counter

2014-05-07T22:27:00.000-07:00

Want to find out how many calories are in the foods you are eating? Enter your food into the calorie counter to get calorie information as well as nutrition facts.

Knowing how many calories you eat can help you reach your weight loss goals. One pound of fat is equal to 3,500 calories. By eating fewer calories, you can burn body fat and lose weight. Choosing the right foods will help your eat fewer calories, but this doesn't have to make your diet miserable. Try these delicious zero-calorie food options that will make you look forward to your diet.

So how much do you need to cut calories to lose weight? This number is different for everyone and is based on body size. Everyone needs to eat a different number of calories when at rest. You can find out how many calories you need at rest by using the basal metabolic rate calculator. Once you determine how many calories you need at rest, you'll know how many calories to eat to create a deficit and lose weight. Remember, one pound is equal to 3,500 calories. Eating 500 fewer calories each day can help you lose about a pound a week.

Exercise is a great way to burn calories, and when combined with a healthy diet, can help you achieve your weight loss goals even faster. Find out how many calories you are burning during basic exercise to discover how much of a calorie deficit you are creating by working out.

So how long will all of this take? Find out how long it will take to lose your target number of pounds based on your current calorie deficit with the weight loss calculator. This will help you determine if you need to cut more calories or discover how long it will take to reach your goals.

Changing your body composition is also important in losing weight, since most people strive to lose weight to reduce body fat. Find out how much body fat you have with the body mass index (BMI) calculator. This can give you an idea of how much fat you have to lose to meet your fitness goals.

Other Calculators:
Protein Calculator

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Weight Loss Calculator

2014-05-07T18:39:00.000-07:00

In order to lose weight you have to create a calorie deficit. This means you have to burn more calories than you eat. This can be done by eating fewer calories or by exercising to burn calories. The best way to lose weight is to do a combination of both to create a bigger deficit. Use the weight loss calculator to find out how many calories you need to burn each day to meet your weight loss goals.

Enter the amount of weight you want to lose and the amount of calories you plan to cut each day to find out how long it will take to lose that weight. If you want to lose weight faster, cut and burn more calories. But do not eat fewer than 1,200 a day, since eating less than this amount can cause you to be malnourished and lose weight too quickly. Safe, healthy weight loss is sustainable, restricting calories too much can lead to health problems in addition to being difficult to keep up over time. (Need to convert kilograms to pounds? Use the universal converter at the very bottom of the page!)

Since creating a calorie deficit is key to weight loss you must know how many calories you are eating and how many calories you are burning. Using the calorie counter will help you keep track of the number of calories you eat each day (find great zero-calorie food options here). Using the calories burned calculator can help you determine how many calories you have burned doing basic exercise like swimming, walking and running. Knowing how many calories are going in and coming out will help you make sure you are creating the calorie deficit needed to lose weight.

Many people who are trying to lose weight are also looking to trade in fat for lean muscle. This requires you to do strength training exercises (more about strength training with barbells here). But to build muscle, you need to eat protein -- this is the building block for muscle mass. How much should you eat? This is different for each person, so you'll need to use the protein calculator to find out how many grams of protein you should eat each day to build and maintain muscle.

More Calculators:
Body Mass Index (BMI) Calculator
Basal Metabolic Rate (BMR) Calculator

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Athletic Shoes With Ventilation for Athlete's Foot

2014-03-24T16:42:00.003-07:00

Athlete's foot is a fungal infection that affects the feet and areas between the toes. It can cause burning, itching, and can interfere with both exercise and normal activities. If you want to prevent athlete's foot or are trying to get rid of the fungus, it is important to keep your feet dry, as it is more prone to grow in wet conditions. For many, this means wearing ventilated shoes that allow the feet to breathe and reduce wetness.

Mesh

Many athletic shoes are now designed to maximize airflow to the feet and keep feet dry. They are made with breathable mesh material. It is a loosely woven fabric that leaves holes to vent the feet. This fabric controls humidity around the feet and is ideal for those seeking to prevent or treat athlete's foot by reducing wetness. These ventilated shoes contribute to drier feet whether you are exercising or doing everyday activities. There are many different brands, styles and colors of mesh shoes that come in both men and women's sizes.

Gore-Tex

Gore-Tex is another fabric used in trail shoes and hiking boots to promote ventilation around the feet. They help draw moisture away from the feet so it can evaporate. It is a microporous membrane made of extremely thin Poly-tetra-fluoro-ethylene, also known as teflon. The pores in the fiber are smaller than a water droplet but larger than a body moisture molecule. Therefore, sneakers made of this material are waterproof but allow water vapor to escape. Wearing shoes made with Gore-Tex can reduce foot humidity and help keep athlete's foot at bay.

e-Vent

Many athletic and hiking shoes are made with e-Vent fabric, which is both breathable and waterproof. This fabric uses millions of tiny pores that release moisture and help the feet breathe. This material excludes the typical use of a poly-urethane layer, which further contributes to the ventilation of shoes that use this material. The e-Vent material moves moisture away from the feet in a process known as direct venting. This system keeps feet drier so that athlete's foot has little chance to flourish.

Vented Soles

Sneakers made with vented soles increase the ability for the feet to breathe and can reduce the chances of getting athlete's foot or having it come back. These shoes have holes removed from the rubber sole which are then covered with breathable fabric. Moisture cannot get in but airflow can pass through them for more ventilation. These vents help moisture evaporate from the bottom of the feet where they can be the most sweaty and where athlete's foot can otherwise grow.

References

Merrell: Ventilated [http://www.merrell.com/US/en/Technologies-Ventilated]
Mizuno: Innovation [http://www.mizunousa.com/corporate/innovation]
Philly.com: Athletes' Feet Need Good Socks [http://articles.philly.com/1989-11-26/news/26140596_1_socks-wick-perspiration-tom-hoffer]
Health Central: Athlete's Foot [http://www.healthcentral.com/encyclopedia/408/718.html]
GO Outdoors: The GO Outdoors Guide To Breathability [http://www.gooutdoors.co.uk/expert-advice/guide-to-breathability]
Gore-Tex: The Gore-Tex Membrane [http://www.gore-tex.com/remote/Satellite/home]
Teva: Mens Riva Event [http://www.teva.com/mens-riva-event-durable-hiking-boots/4103,default,pd.html]
Tackle Warehouse: Zeko Original Shoe [http://www.tacklewarehouse.com/Zeko_Original_Shoe/descpage-ZOS.html]

Pro Fitness Guide: How Fast Can You Notice a Difference When Doing Ab Workouts?

2014-01-24T13:20:00.003-08:00

Looking to tone that midsection and want to know if you'll see results by the summer? Find out how long it should take to notice a difference when working your abs with this Pro Fitness Guide.

How Fast Can You Notice a Difference When Doing Ab Workouts?

By Brandi Junious via Livestrong

Many people exercise with the goal of sculpting swimsuit-worthy, chiseled abs that would make them proud to show off their midsection. You may be doing gut-busting ab workouts while wondering when all of your hard work and sweat will pay off. However, there are a number of factors... Read More

Check out more pro tips in our Pro Fitness Guide section!

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Pro Fitness Guide: Will Running Lift the Buttocks?

2014-01-12T10:10:00.001-08:00

Want a shapely backside and a good aerobic exercise? Running is one of the best forms of all-around exercise you can do. It improves cardiovascular endurance while toning the whole body. Find out more about how running can improve your health with this Pro Fitness Guide!

Will Running Lift the Buttocks?
By Brandi Junious via Livestrong

You might wonder how you can get a more firm and shapely buttocks without doing millions of squats or taking a trip to the plastic surgeon. Achieving a more toned butt can be as easy as putting one foot in front of the other. Some of the many benefits of running include toning...Read More

Check out more tips from the pros in the Pro Fitness Guide Section and share your thoughts in the comments section!

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Pro Fitness Guide: Full Body Workout With Barbells

2013-12-30T06:35:00.000-08:00

Want to get the most out of your barbell? Barbells aren't just for bench presses, they can be used for full body workouts that challenge every muscle group in your body. Don't believe me, check out this Pro Fitness Guides for more tips on how to use barbells for a full body workout.

Full Body Workout With Barbells
By Brandi Junious via eHow

...Not all ab exercises need to be done lying on your back. You can use a barbell to work your midsection alone, or with other muscle groups. Do barbell roll outs to tone your stomach;

Read more: http://www.ehow.com/info_12323511_full-body-workout-barbells.html#ixzz2oy7CMrmq

Get more pro tips from our Pro Fitness Guide Section! Like this article? Tell us what you think in the comment section below!

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How Do You Do One More Set?

2013-12-27T22:34:00.005-08:00

How do you stay driven to keep pushing through your workout?

Share your motivation in the comments section.

Join the Lose Weight and Live Healthy community and get motivated!

Do You Want a Thigh Gap?

The Best Smoothies Ever

2013-12-27T22:09:00.000-08:00

Want a low fat snack that will keep you full and healthy? Try a smoothie. There are unlimited combinations of fruits and natural fruit juices you can blend together for a good drink that's good for you.

Also discover The Benefits of Juicing...

Every sweet chilled sip is packed with vitamins and antioxidants that work hard to keep your immune system at the top of its game and running strong.

Add some low-fat yogurt or a scoop of low-fat sherbet to this blended beverage for a creamier treat.

Check out our Healthy Recipes section to get smoothie ideas you'll love!!!

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Get Fit with HIIT: New Year's Fitness Motivation!!!

2013-12-26T14:17:00.000-08:00

Get a jump start on your New Year's resolution to achieve great health and fitness. Set a goal, make a plan, make it happen. With hard work and dedication, you WILL reach your fitness goals and become the best version of you!

Watch this video to get exercise ideas and get motivated!

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How Do You Do One More Set?

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New Year, New Motivation: Give Yourself More in 2014

Lose Weight and Do More Pull Ups

Resistance Bands and Strength Training

2013-12-24T09:45:00.000-08:00

Tired of pumping iron but still want to do strength training? Dump the metal dumbbells for resistance bands. Resistance bands build muscle by forcing you to work against the tension of the bands. They come in different resistance levels and are usually categorized by pounds of resistance. They are safer than free weights, especially for beginners, since they are not heavy and only weigh the amount of the bands. They allow you to easily transition between exercises and they can be used to develop nearly every major muscle in your body.

Find out more about the benefits of using resistance bands here!

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The Health Benefits of Red Wine and Resveratrol

2013-12-21T13:37:00.000-08:00

Many people sip a glass of wine with dinner to relax at the end of the day. But what if that glass of wine could actually improve your health? Research suggests that drinking red wine, in moderation, can actually improve your heart health and cholesterol.

Red wine contains antioxidants, which can help improve heart health by attacking free radicals that could damage cells. While I'm not encouraging anyone to start drinking, consuming moderate amounts of red wine has been shown to benefit the heart. But wine is not the only source of antioxidants, many fruits and vegetables also contain antioxidants and can contribute to better heart health.

Read more about How to Improve Heart Health

Resveratrol is another key element in red wine that can improve your health. Research has shown that resveratrol can prevent damage to blood vessels, lower bad cholesterol and improve good cholesterol. Research also suggests that consuming resveratrol can protect against obesity, diabetes and heart disease. However, since resveratrol is found in the skin of grapes, (which is how it ends up in red wine) it should be noted that it is the fruit, not the alcohol, that can benefit your health. Other sources of resveratrol include peanuts, blueberries and cranberries.
Find out how you can also Prevent Cancer By Eating Fruit!

So should you buy some wine and toast to your health? Maybe. Consuming small amounts of red wine periodically can provide health benefits, but drinking too much of any type of alcohol can lead to other serious health concerns and should be avoided. So be wise when drinking wine, and know that if you do enjoy a glass from time to time, you could be helping your heart.

Like this article? Share your thoughts and opinions in the comment section!

Resources: http://www.mayoclinic.com/health/red-wine/HB00089

Lose Weight and Live Healthy

How to Get More Energy and Improve Health

Health and Fitness Benefits of Aerobic Exercise

How To Improve Heart Health

Zero Calorie Foods

Weight Training to Avoid Looking Skinny Fat

Am I Skinny Fat?

How to Change Body Composition

How to Build More Muscle

Protein and Muscle Building

New Year, New Motivation: Give Yourself More in 2018

Natural Ways to Fight the Flu or a Cold

How Much Protein Do I Need? Protein Calculator

Basal Metabolic Rate (BMR) Calorie Calculator

How to Lose Weight With the Total Gym

How Weight Loss Works

How to Use to Lose

Build Muscle to Shed Fat

Turn Up the Intensity

References

Should I Use Flaxseed Oil or Fish Oil?

How Many Calories Can I Burn During Exercise? Calories Calculator

Body Mass Index (BMI) Calculator

Post Pregnancy Diet and Exercise Tips

Calorie Counter

Weight Loss Calculator

Athletic Shoes With Ventilation for Athlete's Foot

Mesh

Gore-Tex

e-Vent

Vented Soles

Pro Fitness Guide: How Fast Can You Notice a Difference When Doing Ab Workouts?

Pro Fitness Guide: Will Running Lift the Buttocks?

Pro Fitness Guide: Full Body Workout With Barbells

Full Body Workout With BarbellsBy Brandi Junious via eHow

How Do You Do One More Set?

How do you stay driven to keep pushing through your workout?

Share your motivation in the comments section.

Join the Lose Weight and Live Healthy community and get motivated!

The Best Smoothies Ever

Get Fit with HIIT: New Year's Fitness Motivation!!!

Watch this video to get exercise ideas and get motivated!

Resistance Bands and Strength Training

The Health Benefits of Red Wine and Resveratrol

Like this article? Share your thoughts and opinions in the comment section!

Full Body Workout With Barbells
By Brandi Junious via eHow