How To Reduce Your Body Water Retention

Drinking Water Helps Maintain the Balance of Body Fluids.

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Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

The low-carb craze is going strong. Bread is out. Pasta is overrated. And dieters are experimenting with how low their carb intake can go. But grains are anything but all the same. So whether you are cutting out refined grains, whole grains, or carbs in general, the effects can vary widely. Here’s a look at the wide array of things that happen when you ditch the bread bags:

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“Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves,” says Guest, who is also an adjunct professor of medicine at Stanford University.

When you’re low on fluids, the brain triggers the body’s thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee — anything but alcohol.

When you reduce your carb intake, the first thing you notice is how quickly, even magically, the weight falls off. But it’s not fat you’re losing. It’s water. “When carbs are stored in the body in the form of glycogen, each gram of carbohydrate stores three to four times its weight in water,” says dietitian and strength coach Marie Spano, R.D., C.S.C.S. So as soon as you cut carbs and start using your glycogen stores, you’ll lose a good amount of water weight.

For most people, excess water weight is not a serious health issue. However, it can still negatively impact your appearance and quality of life.

Sleep may also affect the sympathetic renal nerves in the kidneys, which regulate sodium and water balance

Long-term stress can increase the hormone cortisol, which directly influences fluid retention and water weight (12).

This may occur because stress and cortisol increase a hormone that controls water balance in the body, known as the antidiuretic hormone or ADH (13).

ADH works by sending signals to the kidneys, telling them how much water to pump back into the body (12).

If you control your stress levels, you will maintain a normal level of ADH and cortisol, which is important for fluid balance and long-term health and disease risk.

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It’s very rich in magnesium, with 64 mg in a 1-ounce (28 gram) serving. This amounts to 16% of the recommended daily intake (RDI)

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI (7).

Avocados are also high in potassium, B-vitamins and vitamin K. And unlike most fruits, they’re high in fat — especially heart-healthy monounsaturated fat.

Several types are high in magnesium, including almonds, cashews and Brazil nuts.

Seeds are incredibly healthy.
Many contain high amounts of magnesium, including flax, pumpkin and chia seeds.

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Fish, especially fatty fish, is incredibly nutritious.Many types of fish are high in magnesium. These include salmon, mackerel and halibut.

Bananas are among the most popular fruits in the world.

They are best known for their high potassium content, which can lower blood pressure and is linked to a reduced risk of heart disease (40).

Greens with significant amounts of magnesium include kale, spinach, collard greens, turnip greens and mustard greens.



How Drinking Tea Could Help In Weight Loss

Drinking tea can help you lose weight, research suggests.

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Green tea is one of the healthiest beverage on the planet.It is loaded with antioxidants and various substances that are beneficial for health. Many studies have shown that green tea can increase fat burning and help you lose weight. A cup of tea a day, new research suggests drinking tea can help you lose weight, just don’t add milk.

Scientists have shown that tea contains high levels of compounds that combat the absorption of fat.

The compounds, called theaflavins and thearubigins, stopped the pounds from piling on when given to rats on a high-fat diet, Japanese research published in the journal Nutrition.

However, proteins in cows’ milk neutralise this fat-fighting ability.

Dr Devajit Borthakur, of the Tea Research Association in India, said that the chemistry between the milk proteins and the fat-fighting compounds means that ‘we don’t get the health benefit from these compounds’.

The finding is bad news for Britons, who add milk to 98 percent of the 165million cups of tea they make a day.

It could also help explain why waistlines are bulging, despite a large amount of tea drunk in the UK.

Those who simply can’t bear the thought of drinking their tea black should perhaps think more about the type of milk they add.

British research found the health benefits of antioxidants, compounds credited with the ability to stave off a range of illnesses from heart disease to cancer, appears to be reduced by adding milk to tea.

The best known of these is caffeine. A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), but still enough to have a mild effect.

Caffeine is a well-known stimulant that has been shown to aid fat burning and improve exercise performance in numerous studies

But where green tea really shines is in its massive range of antioxidants… being loaded with potent antioxidants called catechins

The most important of these is EGCG (Epigallocatechin

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In order to burn fat, it must first be broken down in the fat cell and moved into the bloodstream.

The active compounds in green tea can aid in this process by boosting the effects of some fat burning hormones.

The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine (5).

When this enzyme is inhibited, the amount of norepinephrine increases (6).

This hormone is used by the nervous system as a signal to the fat cells, telling them to break down fat. Therefore, more norepinephrine leads to a stronger signal being sent to the fat cell and more fat gets broken down.

Caffeine and EGCG (both found naturally in green tea) may actually have a synergistic effect, because caffeine enhances another step in the same pathway (7).

The end result is that the fat cell breaks down more fat, which is released into the bloodstream and becomes available for use as energy by cells that need it, like muscle cells.

ThrowBack Exercises That Work

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Circuit training is one of the best ways to gain all round fitness and strength. Intensive circuit training can be done at home in sports halls as well as in the park. Each exercise is performed at a “station”. There are usually no or few weights involved. Generally, the exercises include:

There has never been a better time to start doing workouts at home, with the ever increasing number of Youtube videos and commercials for a small fee allowing you to do exactly what we have been doing for years, at no extra cost.

  • Press ups
  • Sit ups
  • Star jumps
  • Squat thrusts
  • Squats
  • Step ups (using the stairs)
  • Jumping onto steps with both feet together
  • Burpees (sort of star jump followed immediately by a squat thrust – a killer !)
  • Skipping
  • Sprints up and down hall
  • Running backwards, sideways etc.
  • Passing a football between two people, either back to back or
    throwing

There are often many others that are incorporated to ensure that each class is varied, but these for the core of any circuit training class. Great for building overall strength and cardiovascular fitness and they exercise all the major muscle groups while keeping the heart rate high. The circuit can be done any number of times, and each exercise is usually performed for no more than 60 seconds before the next is attempted

For weight training, it is advisable to invest in some decent equipment or join a proper weights gym. Free weights are much more versatile than machines, most exercises can be done with a pair of adjustable dumbbells.

In addition to using weights, many people are starting to use kettlebells, which are used to provide a more dynamic, more plyometric workout, and also other items more often in military boot camps, such as tractor tires and sacks which are pushed and shoved around. Many people find old school training to be a refreshing change from the sanitary (and expensive) commercial gyms and health clubs.

Burn Fat Low-Intensity Cardio

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For years it’s been accepted that low-intensity cardio was the best way for burning body fat. According to studies, this method burned the calories primarily from fat. This has recently been disproved, as a new
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Know Your Workout Limits

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Do You Know Your Limits?

Should you push yourself to new limits for higher workout highs.obviously, everyone has different limits study those around you at the gym and you may notice that there are two kinds of fitness enthusiasts.

First kind: Hardcore exercisers believe they must run, jump, push, lift heavy weights, crunch, profusely sweating, They’re at the gym every day.some exercisers have chronic physical conditions, while others are still dealing with the fallout from previous injuries. Many of us are conditioned to think
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Ways to stay motivated doing exercise

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Stay motivated to exercise

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.

Tips for staying motivated

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep a record of your workouts and fitness progress. Writing things down increases
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Making exercise a good habit to keep

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How to make exercise a habit

There are so many reason  New Year’s resolutions to get in shape never take off before February begins. And it’s not that you simply don’t have what it takes. history shows us that there’s a right way to build lasting habits. Following these simple steps can make exercise a good habit to keep.

Opt for activities that you feel happy and confident about

If your workout seems to make you feel unpleasant clumsy or inept, you’re unlikely to stick with it. Don’t choose Continue reading “Making exercise a good habit to keep”

Hiking The Full Body Workout

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Hiking is a fantastic workout for burning calories and building muscles and often times you can even forget completely that you are technically exercising. In this article, you will find calories burned by weight, learn what muscles are used most during mountaineering, and even pick up a few exercises that will Continue reading “Hiking The Full Body Workout”

Great Benefits Of Hiking For Exercise

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Here are some reasons why hiking is such a supreme form of physical and mental exercise, hiking is a vastly under appreciated form of exercise. It has so much to offer and can be properly addictive! depending on our location it can be fun, an alternative way to access cardio

Let’s clear things from the beginning, for whoever thinks hiking should just be called ‘walking’, that just isn’t the case! due to the variation of terrain, the incline, the altitude, the weather conditions, the adaptability it calls for… hiking is far more physically and mentally challenge burns Continue reading “Great Benefits Of Hiking For Exercise”

Healthy Eating -7 Colours You Routinely Need To Eat

Know Your Seven Colours to add to your health diet, its creator, Dr David Heber is an internist,endocrinologist,and a physician nutrition specialist claims the five servings a day of fruit and veg recommended by UK health experts may not go far enough to ensure we get all the essential food compounds Continue reading “Healthy Eating -7 Colours You Routinely Need To Eat”