Starting a weight loss program? Follow these simple steps to reach your goals.

Eat 5 to 6 small meals a day

Instead of the old way of eating 3 big meals and not eating anything in between, eat 5 to 6 small meals every 3 to 4 hours.

Watch your fat intake

Our daily calorie coming from fats should be of the least amount. Avoid trans fats which do nothing good but increases total cholesterol levels and further increases the risk of coronary artery disease and also deplete good cholesterol (HDL).

Keep it simple

It’s not too hard to stay on a proper diet. Don’t get too caught up with the diet. Just remember anything that is good for health eaten in excess is bad for health. For e.g.: just because protein is good for building muscles doesn’t mean, the more the better. The extra will be stored as fats and by the way excessive protein breakdown strains the liver and the kidney functions.

Control Alcohol intake

It might be surprising to many that alcohol can be converted to fat. When total calorie intake exceeds caloric output, alcohol can be converted to fat. Next time you wonder why you are not losing weight even after a proper diet, it could be because of the alcohol.

Water Water Water

Drink lots and lots of water. Keep yourself hydrated at all times. Drink water before, during and after workouts and at all times.

Follow these simple steps and take yourself closer to your weightloss(Fatloss) goals.

Stay Healthy!

WOMEN, OSTEOPOROSIS AND CALCIUM.

Osteoporosis has been a major health concern, especially for women. The disease has been considered as an elderly women’s problem. However, young females, especially those who have had interrupted menstrual function, may be at risk for decreased bone mass.

Hormonal status particularly estrogen deficiency, calcium consumption and physical activity are the three major risk factors for osteoporosis.

Bone Mass is developed until the ages of 35 to 40 years. However the Peak bone mass is obtained between the ages of 14 to 24. The amount of bone mass a woman has by age 35 will strongly influence her vulnerability to fractures in later years. Therefore it is important that young woman consume calcium throughout early life through the peak bone mass years and onto early adulthood.

Include calcium into your diet:-

Lowfat and nonfat dairy products such as milk, yogurt, cheese and cottage cheese are excellent sources of calcium.

• Prepare soup with skim milk instead of water.
• Add nonfat dry milk to soups and cookies.
• Add grated lowfat cheese to salads and pasta dishes.
• Eat yogurt as a snack.
• Choose calcium rich desserts such as lowfat cheese and fruit, frozen nonfat or lowfat yogurt and puddings made with skim milk.
• Drink hot chocolate made with skim milk.

The combination of a proper diet which has a recommended calcium intake and strength training, which is known to increase the bone mass and strengthen the bones, will keep away Osteoporosis.

Because Osteoporosis is a major health concern for women I would request everyone who reads this post, to pass on this information to your mother, your sister, your wife, your daughter, your girlfriend and to all the women you know and make them aware of Osteoporosis and the ways to deal with this problem. Well, I have been doing my part, hope you do yours.

Please give me your thoughts on my posts. Your comments are valuable.

Stay Healthy!

Choose the right food – It’s not that hard.

There are many factors that influence our eating patterns; some of them are hunger, habits, availability, convenience and nutritional importance. Undoubtedly the strongest reason we choose to eat certain food is for their taste. We all like the taste of sweet and salty foods and we end up eating a lot f it. We also like foods such as those we eat at family gatherings. Social pressure also has a very strong impact on food choices. and social circle. Many of us feel that it is rude not to accept food in certain social situations as we have felt the pressure of being forced to eat at various celebrations even though we are not hungry or are trying to watch our calorie intake. Availability and convenience also play a role in choosing the foods we eat. You don’t get to eat foods that are unavailable or unaffordable. In addition because we are all so very busy, most of the times we pick foods based on convenience. We are more likely to choose foods that we can pop right away rather than prepare a meal. Physical and emotional stress also affects our eating habits. People respond to stress by eating; others may eat food to kick away their loneliness, boredom or anxiety.

As you can see there are a several reasons for choosing the food we eat. How do you get yourself to select foods with good nutritional value?

Well, to do so successfully we need to educate ourselves about the nutrients that our body needs and specifically what foods supply them in adequate amounts for optimal health and fitness.

What are you waiting for? Don’t wait for tomorrow, start making small changes right now and stay healthy. 

Exercise - Only does good!

Treat yourself with 30 mins of exercise most days of the week; work those 600 plus muscles, your heart and a balanced diet.

What do u get in return?

Better future for yourself and your family (When one person in a family is healthy, the rest will surely follow) and many many more benefits.

This is a tiny post on fitness from your Fitness Coach. I will try to write more and more about Health and Lifestyle every week and hopefuly lead somebody to better health.

This is a your Coach saying Good Bye for now.

Stay Healthy !