When you're trying to lose weight, it's hard to resist temptation at every turn. Unfortunately, those little tastes can add up in the calorie department. Even if you think you're being vigilant, you may not know that 100 calories of your favorite candy isn't as much as you thought. So one of the best ways to ensure you stay on the right track when you're looking to drop pounds? Keeping a food journal to track your calorie intake — every single thing you eat and drink.
It may seem tedious, but if you're serious about your goals, making sure you're jotting everything you eat down (or adding to a smartphone app like MyFitnessPal) will hold you accountable and keep right on your calorie goals. This habit has helped many people see results without feeling deprived when they first set out on a weight-loss journey: in fact, one study found that those who logged what they ate six days a week lost twice as much weight as those who only kept track of a day or less. Want your own success story? Remember this mantra: if you bite it, write it. Print out our poster for even more motivation on your bulletin board or fridge!
Many women want to lose weight fast in summer, but how to lose weight in summer? What weight loss problems should pay attention in summer? Here we must introduce to you a few ways to lose weight, help you lose weight effectively improve efficiency. Want summer thin graceful figure, then take a look at how the summer to lose weight should do it.
1. Cut 100 calories per day
If you can not control your appetite, then reduce the intake of 100 calories a day from the start. Cut 100 calories a day, will not make you feel hungry and deprived, and is a very simple diet to reduce caloric intake methods.
2. Must eat breakfast
Studies show that eating habits remain unchanged, the time to eat breakfast every day are more likely to achieve the desired weight loss. This is because the rich breakfast can not only help you consume a night filled stomach, but also maintain a stable blood sugar, an important step in reducing hunger.
Many women mistakenly believe that skipping breakfast is a good way to reduce calorie intake. But have you ever wondered, hunger makes you eat more at lunch time, it will only lead to excessive calorie intake, and then when you want to lean even more difficult. Eat a healthy breakfast high in fiber can inhibit up to 18 hours of hunger, but also help you reduce the appetite for lunch and dinner.
3. Sleep should be sufficient
Did you know that lack of sleep is also an important reason for weight gain. Because appetite will let you sleep late, then you will naturally eat more of. In addition, the lack of sleep during the day and let your spirit not only insufficient, but also slows down your body's metabolism, weight loss caused a lot of obstacles.
4. Drink a cup of water before you eat
Believe it or not, water is easy to confuse hunger and thirst sensation. In the time it desperately hungry to eat, it violates the rules of the diet. So, before you want to eat something to drink a glass of water, then wait 10 minutes, this will help you cut calories. Of course, with other high-calorie drinks instead of water isn't absolutely essential.
5. Eat more fruits and vegetables
The brightly-colored fruits and vegetables in the summer is a beautiful landscape. Fruits and vegetables are low-calorie, high-fiber foods, as long as the proper way of cooking, do not worry about the problem of excessive calorie intake, so you can be assured of it, "overeating"!
6. Aerobic exercise is the key
Want to successful weight loss, exercise is essential. When it comes to exercise to lose weight, of course, to choose the best aerobic exercise to burn fat. The common aerobic exercise include jogging, cycling, swimming and yoga exercise and so on. Of course, the need to adhere to exercise 30 minutes a day can really achieve the desired weight loss.
7. Eating out with caution
Warm weather and sunshine should be enough to make you more active cook it? You can take advantage of this summer, and then reduce the chance of dining out. If you are participating in dinner, then it may wish to eat fruit before going out, so that you can prevent hunger and eating and drinking.
8. Have a good mood
Sunny summer, blue sky, white clouds, the beaches are very beautiful scenery. These are enough to make you feel good! For weight loss ladies, it is very important to maintain a good mood. Good mood can help you relieve stress, reduce stress because of the emergence of the phenomenon of overeating, weight loss is very favorable.
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What you eat can help keep your joints and the bones that support them strong.
Eating an anti-inflammatory diet will help your joints, says sports nutritionist Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook.
“We want to go toward more natural, closer to the earth, and less-processed foods, while avoiding fried and processed foods, trans fats, and charred meat,” which increase inflammation, Clark says.
Of course, no single food is a cure-all for supporting joint health. Exercising, eating a well-balanced diet, and generally taking care of yourself are all keys in keeping your joints moving freely. Here are seven foods to include in your diet.
1. Cherries
Cherries get their crimson color from natural plant chemicals called anthocyanins. Several studies have shown that fresh cherries and tart cherry juice may curb inflammation. A few studies have also linked fresh cherries to fewer flare-ups of gout.
Other foods to try: It’s the color that counts. Other richly colored fruits (such as blueberries, blackberries, and pomegranates) could also deliver similar effects.
2. Red Peppers
Red peppers are brimming with vitamin C. Vitamin C helps your body make collagen, which is part of your cartilage, tendons, and ligaments that cushion your joints and hold them together.
Other foods to try: Citrus fruits (such as grapefruit and oranges), tomatoes, and pineapple.
3. Canned Salmon
Salmon might not be the first food you think of for stronger bones, but Clark says canned salmon with bones in particular is a good one to consider.
It's got calcium and vitamin D to help keep your bones strong. Salmon is also loaded with omega-3s, which help curb inflammation.
Clark recommends making salmon patties from canned salmon.
Another bonus: “When you eat salmon, you’re not eating barbecued spareribs -- the kind of foods that create the joint problems.”
Other foods to try: Low- or no-fat plain yogurt or milk, which are both high in calcium and vitamin D. Try other naturally oily fish, such as trout or sardines, for their omega-3s.
4. Oatmeal
Whole grains like oatmeal are linked to lower levels of inflammation. Refined grains, such as white flour, have the opposite effect.
While exercise helps strengthen bones and muscles, it also puts a strain on joints. As a sports nutritionist, Clark says eating for exercise is not just about fueling activity, but also eating for recovery and healing. “Rather than grabbing a Pop-Tart or a biscuit with cheese and sausage, grab oatmeal with fruits and nuts and yogurt,” she says.
Other foods to try: Quinoa, brown rice, and barley
5. Turmeric
Turmeric is a staple in Indian food. It's rich in a chemical called curcumin. One study found that a curcumin extract worked as well as ibuprofen at easing knee aches and pains.
If you’re not used to using turmeric directly, use curry powder; turmeric is what gives the characteristic orange color.
Other foods to try: Cinnamon and ginger are two other spices that have some anti-inflammatory properties.
6. Walnuts
Walnuts are high in several nutrients that counter inflammation, including omega-3 fatty acids. Keep in mind that while walnuts and other nuts are good for you, they're also very high in calories; so limit yourself to a handful a day.
Other foods to try: Flaxseeds and canola oil both deliver the omega-3s found in walnuts.
7. Kale
Kale and other dark, leafy greens are rich in nutrients that are linked to joint health, including the antioxidants beta-carotene and vitamin C. Some, including kale and collard greens, are also an excellent source of calcium, which helps keep your bones strong.
Other foods to try: broccoli, bok choy, and collard greens
Testosterone isn't the only fuel for a man's sex drive and
performance. But low testosterone can reduce your ability to have
satisfying sex. Lack of sex drive and erectile dysfunction are sexual
problems that can result from low testosterone. If low testosterone is
the cause, treating it can help.
Testosterone and the Causes of Low Libido
Researchers haven't unraveled the mystery of just how
testosterone increases libido. It's normal for a man's sex drive to
slowly decline from its peak in his teens and 20s, but libido varies
widely between men. What one man might consider a low sex drive, another
might not. Also, sex drive changes within each man over time and is
affected by stress, sleep, and opportunities for sex. For these reasons,
defining what's a "normal" sex drive is next to impossible. Usually,
the man himself identifies a lack of sex drive as a problem. Other
times, his partner may consider it to be an issue.
Low testosterone symptoms don't always include feeling like you
have no sex drive. Some men maintain sexual desire at relatively low
testosterone levels. For other men, libido may lag even with normal
testosterone levels. Low testosterone is one of the possible causes of
low libido, however. If testosterone is lowered far enough, virtually
all men will experience some decline in sex drive.
In a large study of men in Massachusetts, about 11% overall said
they had a lack of sex drive. The researchers then tested all the men's
testosterone levels. About 28% of men with low testosterone had low
libido. These men were relatively young, with an average age of 47;
older men might have worse sexual symptoms.
Low testosterone is only one of the causes of low libido. Stress,
sleep deprivation, depression, and chronic medical illnesses can also
sap a man's sex drive.
Low Testosterone and Erectile Dysfunction
Surprisingly, low testosterone by itself rarely causes erectile
dysfunction, or ED. Low testosterone alone -- with no other health
problems -- accounts for a small minority of men with erectile
dysfunction.
Erection problems are usually caused by atherosclerosis --
hardening of the arteries. If damaged, the tiny blood vessels supplying
the penis can no longer dilate to bring in the strong flow needed for a
firm erection. Diabetes, high blood pressure, and high cholesterol are
the three main causes of atherosclerosis and erectile dysfunction.
At the same time, low testosterone is a frequent accomplice to
atherosclerosis in creating erectile dysfunction. In studies, as many as
one in three men mentioning ED to their doctor have low testosterone.
Experts believe that in men with other factors causing erectile
dysfunction, low testosterone can strongly contribute, making a
difficult situation even worse.
Strengthening the connection, low testosterone is linked in some
way with many of the conditions that lead to erectile dysfunction:
- Metabolic syndrome
- Obesity
- Endothelial dysfunction
- Diabetes
Although low testosterone isn't known to cause them, the
associations between other medical conditions and low testosterone can
be significant.
Testosterone therapy improves sex drive and satisfaction with sex
in many men. However, the long-term risks and benefits of testosterone
replacement are unknown. Research trials on testosterone replacement in
men are ongoing, although results are years away.
Source: www.herbsexenhancement.com
A new study reminds men with erectile dysfunction that there's help out there that doesn't require a prescription: diet, exercise and other lifestyle changes.
Losing weight, eating better, getting more active, drinking less alcohol and getting better sleep can all help reverse problems that contribute to impotence, according to a new study published recently in the Journal of Sexual Medicine.
Erectile dysfunction and low sexual desire are often linked to the development of heart disease. The researchers discovered that a large proportion of men were able to naturally overcome erectile dysfunction with heart-healthy changes -- no pharmaceutical help necessary.
What's more, focusing on lifestyle change helps ensure an overall healthier and longer life, the researchers added.
While one of the biggest factors contributing to impotence is advancing age, other factors seem to play an even greater role in the development of the problem, explained study lead author Dr. Gary Wittert. Besides, because a significant number of men maintain erectile function into advanced age, it's unlikely that getting older, in and of itself, is the cause of sexual dysfunction, he said.
Instead, impotence seems to be typically related to an unhealthy lifestyle.
"It is always worth reducing obesity, improving nutrition and getting more exercise -- firstly, because health and well-being improve and overall cardiovascular risk and risk of diabetes will be reduced," said Wittert, a professor and director of Freemasons Foundation Centre for Men's Health at the University of Adelaide, in Australia.
What's the connection between impotence and heart health? "An erection is a hydraulic event dependent on the dilation of blood vessels that carry blood to the penis," explained Wittert. "These blood vessels are similar to those that supply blood to the heart muscle."
Although other issues such as nerve damage and hormone abnormalities can also lead to erectile dysfunction, the failure of the blood vessels to dilate properly is one of the more common causes, Wittert said. "This is an early abnormality in the pathway to more serious heart disease."
For the study, data was collected from more than 800 randomly selected Australian men, 35 to 80 years old at the beginning of the study, with follow-up five years later. Sexual desire was assessed using a standard questionnaire that addressed interest in engaging with another person in sexual activity, interest in engaging in sexual behavior by oneself, and no interest in sexual intimacy.
Erectile function was also assessed using a standard scoring system. The researchers took factors such as height, weight, blood pressure, hand grip strength, amount of body fat, age, education, marital status, occupation and smoking behavior into account. Depression, the probability of obstructive sleep apnea, medication usage, diet and alcohol consumption, and physical activity were also assessed, as were blood levels of glucose, triglycerides (an unhealthy blood fat) and cholesterol.
People whose health habits and lifestyle improved during the study period tended to see an improvement in sexual function, Wittert's team reported. And the reverse was true: those whose health habits and lifestyle deteriorated during the five years were more likely to experience impotence.
One expert said the study carries valuable lessons for men worried about their sexual health.
"As we get older, there are some natural things we just can't change. The message from this study is, don't get a prescription, but get exercise. Get rid of the fat. Work on the depression," said Dr. David Samadi, chairman of the department of urology at Lenox Hill Hospital, New York.
Samadi, who was not involved in the research, warned that a prescription is not as good as a fundamental lifestyle change. "Long-term, medication is not the answer unless you take care of the high blood pressure or high cholesterol or diabetes," he said. "Medication works well for those who cannot make the necessary changes, but drugs should not be the first line of treatment."
Yet Wittert, the researcher, isn't against using medication to treat sexual dysfunction. However, he said he tries to encourage men to tackle their lifestyle issues at the same time. He recommends using drugs to initially solve the problem, and then begin to modify lifestyle and risk factors. Healthier living can make impotence drugs more effective or make them less necessary, and a better lifestyle also tends to increase sexual desire, Wittert said.
Both experts agree that there are many indirect causes of sexual dysfunction and low sex drive. The best bet is to prevent or treat the underlying disease, they said.
