Easy Ways to Stay Fit and Healthy

In the zone at WBAMC’s inpatient wardsAging is inevitable but staying fit and healthy is something you can quickly achieve. We are living in a performance driven society that is always and continuously searching for eternal youth. Most of us tend to forget the effects that time has on our bodies. There might be issues with a changing figure, fading hair color, appearance of wrinkles among others. Besides these physical changes that may show we are aging, other changes include a decreased energy or endurance, onset of health problems and altered sleep.

Any form of physical exercise be it working out at the gym, trekking, climbing stairs, or towing with Manassas Tow Truck can boost and increase your chances of getting fit. Taking charge of your health can help keep you young and fit for long, much to the advantage of your confidence from natural looks. Here are some sure tips and easy ways to stay fit and healthy for long.


Regular Checkups

You need to get annual checkups to ensure that everything in your body is working as it is supposed to be. Most people tend to avoid getting regular checkups out of the negative attitude they associate the exercise with. These days, we are living on the verge of diseases, and we need to ensure that our bodies receive the right screening. Getting your exams in time is a sure way of providing that you deal with any abnormality in time before it becomes much pronounced in your body.


Get Enough Sleep

Getting enough sleep is very important in your efforts to stay fit and healthy, yet most of us do not get enough sleep. Lack of sleep has a lot of adverse effects on our physical and mental health. Lack of sleep also affects your metabolism, concentration, mood, motor skills, immune system, stress hormones and cardiovascular health. A good rest allows your body to heal, repair well and rejuvenate.



ExerciseExercise is one of the most important things you should include in your regime if you are looking forward to staying fit and healthy. You only need to walk a few minutes every day to stay healthy. Exercise improves the supply of blood and other nutrients to your body. Doing cardio exercises comes with many benefits. Cardio workouts help to strengthen your heart and lungs while strength training helps your muscles to reduce chances of injury.




Eat Healthily

You have to observe the number of calories that you consume, and the types of foods you take in your body. Ensure that your diet is full of fresh fruits and whole grains. Also, include sufficient sources of protein and healthy fats and cut on your carb sources. Avoid junk foods such as pizza and burgers as they are highly processed and contain many preservatives as well as artificial sweeteners.

Additionally, ensure that you drink plenty of water as it helps in keeping your body hydrated and in good condition. Also, avoid putting yourself in a stressing condition. Stress is not good and can do much harm to your body.




Top Foods Making You Fat

wheatNutrition is full of all sorts of misconceptions, lies, and myths. What most people believe to be right turns out to be the complete opposite of reality. Cutting excess calories and junk from your diet is the first step towards losing weight and keeping fit. However, sometimes, the food we take assuming are healthy tend to be the worst, saturated with high fat and calories.

If you are hitting the gym for many hours and still you can’t see progress in your fitness goals, you’re most probably getting it wrong in your diet and nutrition. Let us explore areas and habits that are have been sabotaging your fitness goals.


Breakfast Cereals

Today’s groceries are full of the so-called “healthy” breakfast cereals. The truth is that these cereals make the worst foods you can eat because they are loaded with much sugar and refined carbs. They contain many fattening ingredients packaged in these bags. When you start your day with processed cereals, you spike your insulin and blood sugar levels, and a few hours later, your body will crave for more carbs. Note that most breakfast cereals have misleading claims of having low fat and whole grains on their packaging, but are usually loaded with much sugar.


Whole Wheat Bread


The whole wheat bread is in most times perceived as a healthy alternative to refined wheat. Well, though whole wheat is less severe when compared to refined wheat, the only problem we have with whole grain foods is that they are not made from actual whole grains. The grains have been pulverized to become excellent flour that is easily and quickly digestible. This causes them to spike blood sugar just the way refined grains do. Whole wheat bread also contains excess fiber and more nutrients. However, there is no nutrient in wheat that you can lack when you decide to take other food alternatives.


Agave Nectar

The agave nectar commonly known as agave syrup is most presented as a natural and safe alternative to sugar. The only problem with this nectar is that it’s not healthy at all. From the underlying chemistry, sugar contains 50 percent fructose while agave includes 70 t 90 percent fructose. Taking small amounts of fructose has no harm, but consuming excess amounts of added sugar can have some devastating effects on your metabolism. Excess amounts of sugar cause elevated blood sugar, abdominal obesity, has a harmful impact on your cholesterol among others.


Low Fat Yogurt


Yogurt is usually considered to be healthy food. The only problem we have is that most yogurts found in stores are low-fat yogurt which is highly processed garbage- for lack of a better word. When these food manufacturers remove fat from foods, the resultant taste is terrible. This is the reason they end up adding the whole bunch of other foodstuffs to compensate for the lack of fat and improve on taste. So their low-fat yogurt has had fat removed only to be replaced with even a much worse substance. In simple terms, avoid labels!

Easy Ways to Become Lean Today

leanAre you ready to declare war on your body fats and get ripped today? It may sound so easy but yet so hard. Would you want to achieve your health goals the best way instead of dieting yourself to deal and running miles after miles?  There many different theories on training and dieting out there that people find confusing. We all want to be lean and muscular, and the only way to achieve this is through proper training and nutrition.

We have presented to you the natural ways and principles you can follow to achieve your ultimate health goals.


Drink Plenty of Water

You need to start your day with a glass or two of water. Research has shown that drinking water as the first thing in the morning helps in jump-starting your metabolism and also removing toxins from your body. If you want to have a drink, they make it to be water as it has no calories. Drinking water also helps in controlling your hunger and equally prevents you from eating unnecessary calories.


Hit the Gym

This statement sounds so obvious but can’t be overemphasized. First, you need to include resistant training in your lifestyle. The more muscles your body has, the more calories you will burn per day because of your active metabolism. One way you can build more muscles in your body is to include resistant training in your gym schedules. When you stress your body to the maximum through lifting, you will make your muscles realize more significant gains.


Increase Your Fiber Intake

Fiber is one type of carbs your body is not able to break into glucose for energy use. We have two types of fiber; insoluble and soluble ones. Both of these types are beneficial in different ways. Soluble fiber attracts water forming a gel that slows down digestion making your stomach feel full. It also helps in lowering blood cholesterol. Foods that are high in fiber include broccoli, cabbages, asparagus cauliflower, celery, lettuce, green beans, spinach, zucchini, green leafy veggies among others.


Evaluate Your Calories

drink waterNote that not all calories are created equal. The foods that we take are equally as important as the calories they supply. Everything that you eat can either be placed into three main categories, which are fats, carbs, and proteins. Each of these micronutrients is processed differently in the body. If your diet is mostly consistent of ice creams and cakes, you it will be processed differently, and you will feel different as compared to those whose diets consist of vegetables and lean meat. Proteins form an essential part of a healthy diet. Carbs and fats are also essential. You should try as much as possible to increase the levels of protein intake in your body.

Track Your Progress

For an active and healthy lifestyle, you need to track and record everything from the meals you are taking to the changes your body is undergoing. Measure your body fat and weight together with the food portions you take. Do not use somebody else’s meal plan to achieve your results as it will mostly leave you disappointed.

Most Effective Ways to Lose Stomach Fat

Belly fatBelly fat is a big nuisance to many people. Fat around the belly area is medically known as visceral fat and is considered to be very harmful. This type of fat is a significant cause to type 2 diabetes, heart disease among others. People with protruding belly out of belly fat are at an increased risk of health issues. Losing belly fat can be difficult; however, it doesn’t have to be quite tricky, and these are the ways to go about it;


Eat a lot of Soluble Fiber.

Soluble fiber in the body works by absorbing water to form a gel. This gel helps in slowing down food as it passes through your digestive system. Fiber is so good at promoting weight loss as it makes you feel full, meaning you will naturally eat less. So if you are looking forward to doing away with stomach fat, make an effort to consume foods that are high in fiber every day.


Avoid Too Much Alcohol

Consumption of alcohol in minimal quantities can have some benefits to the body. However, it can be seriously harmful if you drink a lot of it. Research has shown that taking too much alcohol may make someone fat resulting in gaining belly fat. Studies are linking heavy alcohol consumption with an increased risk of central obesity, a term used to refer to excess fat storage around the waist area. If you cut back alcohol, it can help make you leaner by cutting excess fat storage around your waist area.


Avoid foods with Trans Fat

SugarTrans fat result from a process of adding hydrogen into unsaturated fats.  They are types of fats found in margarine and other forms of spreads. You can also find these types of fats in many packaged foods. Trans fats are linked to inflammation, insulin resistance, heart diseases and abdominal fat gains. If you want to help reduce belly fat and have better protection for your health, have a keen read to ingredient labels and stay away from products that contain trans-fat.


Eat Foods High in Protein

Protein is an extremely vital food group for those looking to keep their weight under control. When you take food high in protein, you activate the PYY fullness hormone which helps in decreasing appetite and promoting fullness. Protein also helps in raising your metabolic rate and retaining muscle mass during a weight loss program. Studies have shown that people who take more protein have a lower abdominal fat as compared to those who take low protein diet.


Avoid Sugary Products

Sugar contains fructose which is linked to a couple of chronic diseases when taken in excess quantities. Excessive consumption of fructose may lead to fatty liver disease, obesity, and type 2 diabetes. Apart from eating healthy or maintaining a strict nutritional program, you need to do exercises, mainly cardio. Cardio workouts are effective ways to burn calories and improve on your health. Various forms of cardio workouts from running, cycling, jumping rope, swimming among others, present a handy way to burn belly fat.