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jsms01 · 1 year

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The Key to Lasting Weight Loss: A Balanced Diet and Exercise

The Key to Lasting Weight Loss: A Balanced Diet and Exercise

Introduction

Losing weight can be a challenging task, but it's essential to take a balanced approach. While there are several fad diets and workout trends that promise quick results, the key to lasting weight loss is a combination of a balanced diet and exercise. In this article, we'll explore the benefits of a balanced diet and exercise for weight loss and provide practical tips to help you achieve your goals.

The Importance of a Balanced Diet

A balanced diet is crucial for maintaining a healthy weight. When you consume a diet that is high in processed foods and refined sugars, you are more likely to gain weight. These foods are often high in calories and low in essential nutrients, leaving you feeling hungry and unsatisfied. Understanding Macronutrients Macronutrients are the three essential nutrients that provide energy to the body: carbohydrates, proteins, and fats. A balanced diet should contain a healthy mix of all three macronutrients. Consuming too much of one macronutrient can lead to weight gain. The Role of Fiber Fiber is an essential component of a balanced diet. It helps keep you feeling full and satisfied, which can prevent overeating. Foods that are high in fiber, such as fruits, vegetables, and whole grains, should be a staple in your diet. The Importance of Hydration Drinking enough water is also crucial for weight loss. When you are dehydrated, your body may mistake thirst for hunger, leading you to overeat. Drinking water before meals can also help you consume fewer calories.

The Benefits of Exercise for Weight Loss

Exercise is just as important as a balanced diet for weight loss. When you exercise, you burn calories and build muscle, which can help increase your metabolism. The Role of Cardiovascular Exercise Cardiovascular exercise, such as running, swimming, or cycling, is excellent for burning calories and improving heart health. Aim for at least 150 minutes of moderate-intensity exercise per week to reap the benefits. The Importance of Strength Training Strength training, such as weightlifting or bodyweight exercises, is also essential for weight loss. When you build muscle, your body burns more calories at rest, helping you lose weight even when you're not exercising.

Practical Tips for Lasting Weight Loss

To achieve lasting weight loss, you need to make sustainable lifestyle changes. Here are some practical tips to help you get started: Set Realistic Goals Setting realistic goals can help you stay motivated and track your progress. Aim to lose 1-2 pounds per week, which is a healthy and sustainable rate of weight loss. Keep a Food Diary Keeping a food diary can help you track your calorie intake and identify areas where you can make healthier choices. There are several apps and websites that can help you track your food intake, making it easier to stay on track. Find an Exercise Routine You Enjoy Exercise shouldn't feel like a chore. Find an exercise routine that you enjoy, whether it's dancing, yoga, or weightlifting. When you enjoy your workout, you're more likely to stick with it. Get Support Getting support from friends, family, or a support group can make a significant difference in your weight loss journey. Having someone to hold you accountable and celebrate your successes can help you stay motivated.

Conclusion

A balanced diet and exercise are the keys to lasting weight loss. By consuming a healthy mix of macronutrients, increasing your fiber intake, staying hydrated, and engaging in regular exercise, you can achieve your weight loss goals. Remember to set realistic goals, track your progress, and find a routine that you enjoy. With dedication and consistency, you can achieve lasting weight loss and a healthy lifestyle.

FAQs

- What is a balanced diet? A balanced diet is one that includes a variety of nutrient-dense foods from all food groups in appropriate proportions. - Can I lose weight without exercise? While it's possible to lose weight without exercise, incorporating physical activity into your routine can make weight loss more sustainable and improve overall health. - How much water should I drink per day? The recommended daily intake of water varies depending on several factors, including age, sex, and activity level. However, a general guideline is to drink at least eight 8-ounce glasses of water per day. - How often should I exercise? The American Heart Association recommends at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. - What should I do if I hit a weight loss plateau? If you hit a weight loss plateau, try changing up your exercise routine or adjusting your calorie intake. Consult a healthcare professional if you're struggling to break through the plateau. Read the full article

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reportwire · 1 year

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Trouble sleeping? You could be at risk of type 2 diabetes

Newswise — As the Christmas season starts to ramp up, University of South Australia researchers are reminding people to prioritise a good night’s sleep as new research shows that a troubled sleep may be associated with risk factors for type 2 diabetes. In the first study of its kind, researchers found that people who reported trouble sleeping were on average more likely to have indicators of poor…

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#All Journal News #Cardiovascular Health #Diabetes #Newswise #sleep #Sleep;sleep associations;Sleep Behavior;Sleeplessness;Diabetes;cardiometabolic health;Cholesterol;Inflammation;Weight;BMI #University of South Australia

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earthnashes · 1 year

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We interrupt this artposting program to bring you the super rare progress photos of ya homey. :)

Generally I don’t like posting photos of myself, partly cuz I just don’t wanna (not the best selfie taker, what can I say) and partly cuz this blog is almost entirely my artstuff, but since I do wanna talk about my weightlifting journey sometimes I figured I’d make an exception every now and then. ;w;

More detail under the cut, but for the TL;DRs:

Fitness goal anniversary celebration. 2 years + some change in the making. Initial goals: fatloss, strengthbuilding, repair relationship with food

RED TOP PHOTOS: 220-ish lbs, 33-36% BMI, 2021

PINK AND BACK PHOTOS: 175lbs, 27-28% BMI, 2023

Current notes: Overall healthier and happier in my own body. Food relationship vastly improved. Noticeably stronger, higher energy, and much better asthma management

This one is to essentially celebrate the progress I’ve made thus far! A little late, but last month was my fitness journey’s anniversary. It’s been roughly 2 years since I started being physically active, and 1 year + some months since I’ve consistently weight-trained.

That first pair of photos was me I thiiiiiink like 2 months into the start of all this, back in 2021? I weighed roughly 220-ish lbs at the time, BMI roughly 33-35% and I only note this because fatloss was very much a part of my overarching goals. I won’t lie, some of it was because of aesthetics, but a lot of it was because I felt like shit. As someone who was very sporty as a kid up til college, the change was very noticeable. I was ALWAYS tired no matter how much I slept. I had constant back pain and headaches. My biggest tipoff was the fact that my asthma management got worse. All that plus other factors is what really kicked my butt into gear into this journey.

The 2nd and 3rd sets of photos are from this year (2nd set was today, 3rd set was like 2 weeks ago), nearly 50lbs lighter and at a rough BMI of 27-28%. And I can’t lie I feel fuckin’ good. I can do pullups (couldn’t even do 1 back in the day). Pushups are fucking easy now. I can bench my own bodyweight. I can deadlift almost twice that. I don’t wheeze when I walk up the stairs, I take regular walks, I sleep better, my energy levels are far higher, my moods are overall far better, I have no backpain anymore... MY AFRO GREW AND I GOTS A TATTOO! :D

This is probably the strongest and healthiest I’ve ever been and that’s saying something in my eyes, all things considering. And it was fuckin’ hard for a variety of reasons I won’t talk your ears off about. Sometimes still is, but I feel more prepared and even eager at times to deal with the obstacles.

But yeah! Apologies for breaking from the arts and headcanons, I just wanted to be a lil proud of myself for a sec. :) Whatever journey ya’ll are on I hope you find it in yourself to be proud of the progress you’ve made as well, even with all the ups and downs! :>

#weightlifting #powerlifting #ash talks #earthsong talks

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chromations · 2 months

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The one story that scares me the most away from substance use is Jimmy Page. It's not an easy topic to go by, yet I'm still hesitant to post this.

Finding out the pure severity of Jimmy's health between '75-'83, mainly talking about 1977. This whole topic makes me so sad, but I always keep looking.

More under cut, it's a long post unpacking that year. Feel free to add.

We all know he did heroin, starting in 1975, and that he's always been skinny and underweight. But it started amping up in '76, taking more with a noticeable weight loss.

That man was practically on the brink of death from 1977. Between constant shows, rarely eating save for a liquid diet, rarely sleeping, and his addictions... it's scary. He had a weight goal that'd been just about reached: between 125-130 Ibs at 5'11½". (And while an inaccurate measurement of health for those heavier, this falls into 17 on the BMI chart: severely underweight) He dropped a few waist sizes (men's 29 in '75, down to men's 26) and had refused to talk to Peter Clifton after he'd included wide shots of Jimmy in TSRTS and a single roll of his stomach, as it made his ass "too wide." The black dragon pants didn't fit anymore, and fell off during a show. You can see him in the black dragon suit plus a belt during the Oakland photos. Note that these pants had completely fit him without need of a belt two years prior. He ended up at around a men's 26 waist. He'd stopped eating completely for a few days in a row during some tours.

Safe to say, Jimmy was extremely weight conscious. I think he met the criteria for an eating disorder diagnosis, as well.

There's accounts of him having stage fright and anxiety. He'd show up to '77 tour shows completely exhausted, nodding off constantly. Peter Grant had ended up slapping him awake and giving him coke just so he wouldn't pass out.

Then, there's the Chicago '77 show. Jimmy, sick on stage. His eyes are bloodshot, he's had nothing but orange juice in the past 60 hours, along with no sleep in that time frame. Sick from smack and coke, along with all of the previous factors of being an anxious wreck. It's a wonder he got through the first 7 songs before having to sit down during Ten Years Gone, calling for a 5 minute break, and then canceling the show. He couldn't go on that night, just nearly crumpling to sit. This is the story that scared me the most.

Linked below, the show is recorded up until Robert announces the show is canceled.

https://youtu.be/YVCiBd1oodU?feature=shared

I remember reading this account from Dave Northover (Jones' personal assistant):

This is what shattered my heart, initially reading it. How harshly drugs shattered Jimmy's brain, I wouldn't wish it on anyone. There's also a quote from Jimmy in an interview from the year: "I'm not into solid foods very much. I can't remember when I last had a steak. A few tours ago. It's just that you don't want too much in your stomach when you're playing. And there are some places you can't eat after you come back from the gig." He then notes that the banana daiquiris that he'd been consuming all the time are the answer to any problems, "having that every day and nothing to eat at all."

Additionally, In that interview, Jimmy says that earlier on in Zeppelin, Jimmy "had really been eating" and that he'd tried on the clothes from when he was in school, only for it to be very loose. It worries me more to remember that Jimmy stopped school at the age of 16 and had always been underweight. High metabolism, illness prone, and bouts of glandular fever during his time with The Crusaders (still was a teenager), not improved one bit by his undereating.

It's hurtful to hear how, more often than not, the media will praise a celebrity for their skinny figure, even if they're extremely unhealthy with it. Jimmy Page is no exception, as people praised him for his figure during his age.

Heroin is no joke, and I wouldn't wish the addiction it so easily presents to anyone. Withdrawals and smack sickness is scary to even witness, completely altering the person it grips. People often note how jimmy was an asshole, especially in the late 70s, but when dealing with a heroin addiction, with what is basically an eating disorder, high anxiety, with the goal of living your music, the goal of pleasing the crowd, getting the job done, and most of all, surviving, the way you act isn't at the front of your mind. I'm sure Page was aware he was an asshole, but with what he was dealing with, it's not important. Instant gratification, reward, matters more. Not dying matters more. Getting the next hit matters more. His image mattered more.

No matter how much of an asshole he was, and some of the reprehensible things he'd committed earlier on, I wouldn't wish this upon anyone. You see the light leave his eyes as the years went on, you know that while he recovered, those were the darkest years of his life that we know, and there's a reason he'd rarely talk about it: Who would want to?

I've heard multiple people say that if we hadn't lost Bonham in '80, then within those few years, we would've lost Page. It's a wonder he was able to still go on in the early 80s.

Even comparing photos of him in 73, 75, and 77, you go from a "safer" underweight, to his ribs completely visible.

I'm glad we still have him around. This whole topic is not easy to go by, and while most anti drug campaigns don't sway me much, it's the slow / fast decent into all of this that gives me such a strong reaction.

I don't appreciate seeing the way it's so casually joked about amongst the online zeppelin areas. People do take it seriously, but there's always the insensitive ones.

(Adding on, since I accidentally posted this as a draft)

Many people blame page for the effects of his addiction: Sloppy guitar playing, distancing from the rest of the band, assholery behavior.

You can't fault an addict for falling addicted. You can fault them for starting it, maybe, and you can criticize them for all you want. Still, a heroin addiction isn't just as cigarettes. It's the easiest to fall addicted to, and one of the hardest to quit, especially when a physical dependency is grown. Withdrawal symptoms could start early, and extreme too. Most heroin addicts trying to quit will relapse within the first day or two, it's not easy as that.

Considering how unhelpful the help was at the time, quitting cold turkey at these points would probably worsen his condition for a while, considering how rail thin Jimmy had been. The people around him grew worried, grew mad, and I find myself wondering how he could still pick up the guitar and rail out the LA Forum 1977 show, producing banger shows through 77, yet the shoddiest shows as well.

There could be little done about treatment of eating disorders as well, due to medical knowledge and stigma around it. I'll sympathize with this part, having the experience of one: ED recovery on your own is rough. I don't know how jimmy got out of heroin and an ED, and I don't think the process of that should become business unless necessary.

If you find yourself falling into these vices, seek help. Nothing about this is normal: not the lifestyle, nor the pressures.

Jimmy's case will always haunt me. I'd wish this upon no one.

#tw drugs #jimmy page #led zeppelin #tw disordered eating

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pinesfamilyguidetotheweird · 2 months

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Ford Pines Headcanons Part 02

Bad Touch

Because of his experiences during Weirdmageddon, Ford doesn’t like being touched around his neck, wrists, and ankles (usually by surprise). He’ll usually react violently or just freeze up. Those areas are also very sensitive now and he wears compress sleeves on his wrists due to the nerve damage.

Tattoo Gone

The only good thing out of the electrocutions. The horrible scars pretty much got rid of Ford’s really embarrassing tattoo.

Love for Cats

He adores cats and always wanted to get one, but life happens (between his research, Bill, and being stuck in the multiverse). One of his favorite cat facts is that a cat’s purr can heal.

Quiet and Tiny

Ford was born tiny and quiet. He was, like, four pounds and didn’t let out a cry. Not long after his birth, he was having some trouble breathing, but it was able to be regulated…still gave quite the scare though. Stan was reminded of this when Dipper was born, as the boy had an umbilical cord wrapped around his neck.

First Act of Trust

For the first few decades of Ford’s life, his main sign of becoming trusting is in the form of a handshake, since this is him trusting the person not to freak out or judge his polydactyl.

Silent Nightmares

When people experience nightmares, they usually make some kind of noise, be it some mumbles, cries, or maybe even a whimper depending how distressing it is. Ford, however, had to train himself not to make a single noise in his sleep, unless he’d wind up getting undesired attention from anything looking for him, be it a predator or a bounty hunter. Same is said for movement. He doesn’t toss and turn or anything of the like.

Itty Bitty Little Space

As opposed to Stan’s claustrophobia, Ford actually likes small, dark, and tight spaces. It made him feel safe.

Not Too Tall

I do think that Ford is a tad shorter than Stan, maybe like 5’10”

Mild Malnourishment

Due to relying on special nutrient pills for the past three decades, Ford is a bit undernourished and underweight. By how much…not too much. Men of his height (say 5’10”) would have a healthy weight of 130~170 (according to BMI Range). So, maybe we can range Ford’s weight to be between 120~130.

Tiny Stomach

Again, because of his reliance on the pills, Ford can’t eat normal food (unless it's mushy and bland; even then, he’d still have some difficulty digesting it) and his stomach is smaller than normal.

#gravity falls #stanford pines #ford pines #grunkle ford #gravity falls headcanons

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ribb0ngirl · 1 month

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𝑚𝑦 𝑤𝑒𝑖𝑔𝚑𝑡 𝑙𝑜𝑠𝑠 𝑔𝑢𝑖𝑑𝑒 ʚɞ ⁺˖

my tips for healthy weightloss ♡

𝑑𝑜𝑛'𝑡 𝑠𝑘𝑖𝑝 𝑚𝑒𝑎𝑙𝑠

♡ eat healthier instead! Meal prep for the week, it saves time and it won't be as tempting to go for something unhealthy when you planned ahead. Make sure your meals are filled with fiber (helps with gut health) and protein (boosts metabolism), they also keep you full.

𝑐𝑎𝑙𝑜𝑟𝑖𝑒 𝑑𝑒𝑓𝑖𝑐𝑖𝑡

♡ when I say this I mean a healthy calorie deficit (not those crazy 200cal diets), on average, cutting 500cals from your normal amount can help you get started on a good, consistent weight loss plan. But honestly just use a free app to help you track your calorie intake. Don't obsess with calorie counting though, you don't have to do strictly those cals, nothing more nothing less, like you can go a little over your limit sometimes I promise it won't be the end of the world.

𝑑𝑟𝑖𝑛𝑘 𝑤𝑎𝑡𝑒𝑟 𝑏𝑒𝑓𝑜𝑟𝑒 𝑚𝑒𝑎𝑙𝑠

♡ drinking one glass of water 30 minutes before a meal to help digestion. but don't drink too soon before or after a meal cause the water will dilute the digestive juices. Also drink water an hour after the meal to allow the body to absorb the nutrients!!

𝑤𝑎𝑙𝑘

♡ studies have shown that having a regular walking program can help you melt away some extra weight. Just 2 1/2 hours of walking a week (about 20 minutes a day) can shrink your belly by about 2.5cm in 4 weeks !! Also walking is fun, just put on your fav playlist, bring water and have a hot girl walk!! Before driving or anything think "Could I walk there?". Walking can also reduce stress, help ward off symptoms of depression and helps you be more positive! If you have strict parents that don't let you walk alone (like myself) go to the gym and get on the tredmill or walk around the house or backyard.

𝑝𝑖𝑙𝑎𝑡𝑒𝑠

♡ pilates is so good and effective, a study in 2017 showed that practicing Pilates for two months not only was effective for weight loss, it also reduced BMI and toned waist, abdomen, and hip areas. If you're like me and can't afford or don't have time to go to classes literally just search "pilates workout" on youtube and you'll get a ton of them!! pair this with a daily hot girl walk and your pretty much set

𝑓𝑖𝑥 𝑦𝑜𝑢𝑟 𝑠𝑙𝑒𝑒𝑝 𝑠𝑐𝚑𝑒𝑑𝑢𝑙𝑒

♡ getting quality sleep is super important for a healthy weight loss plan and also for your mental health in general. Research has shown that losing sleep while dieting can reduce the amount of weight lost and encourage overeating. Try to get around 7–9 hours of sleep per night.

𝑑𝑜𝑛'𝑡 𝑜𝑣𝑒𝑟𝑑𝑜 𝑎𝑛𝑦𝑡𝚑𝑖𝑛𝑔!!

♡ listen, I get it, I've been there done that, you wanna see results quick and are sick of feeling bad, but babe, when you workout and diet to an extreme level, your body can go out of balance. This can literally slow down your weight loss process, so you're doing the reverse of what you wanted, also it's totally exhausting and so not worth it. Please have patience with your body.

𝑚𝑎𝑘𝑒 𝑖𝑡 𝑎 𝚑𝑎𝑏𝑖𝑡 𝑛𝑜𝑡 𝑎 𝑡𝑎𝑠𝑘 !! 𝑔𝑜𝑜𝑑 𝑙𝑢𝑐𝑘 ♡

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wormlette · 1 month

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some thoughts about supplies, camping and pack weight

From the adventurer's bible. It got me thinking about the logistics of supply management for adventuring parties. Maybe it will be useful for others too.

We're using Chilchuck as an example because he's my baby boy. Chil is 110cm and his BMI is 18. He is canonically underweight to avoid setting off traps because he's larger than the average half-foot. Actually, I think there's a decent chance the "low weight" the adventurer's bible mentions he tries to stay under is approx 50lbs.

Given that, his backpack should weigh 10lbs or less, although it's probably more.

Ideally, the modern advice is that if you are going backpacking - hiking for multiple days - you want your pack weight to be 20% or less of your body weight. (We can assume dwarves like Senshi are able to carry quite a bit more, although it would affect their stamina.) The reason I said "it's probably more" for Chil is that 10lbs is incredibly light. Even high-tech modern backpacks are going to be at least a couple of lbs, and the dunmeshi supplies seem to be made of much more durable (less lightweight) material. If all Chilchuck was carrying was an empty backpack and the bedroll, it wouldn't be surprising if those items were more than 10lbs alone.

Even if the inhabitants of dunmeshi don't have to carry all the things backpackers do, their basic gear weight is going to be not insubstantial. We can presume nobody carries tents, because we see them sleeping on their bed rolls (however given the terrain further down in the dungeon, it seems like you might eventually need the extra weight of a bivy or some kind of shelter for a group.)

I think magic would simplify a lot of the problems with real backpacking. There's magic to ensure fires can stay lit, there's the fountains that always have potable water so there's no need to have supplies to boil or disinfect it… Magic can also be used for light, as we see Marcille do. That would be important to save weight compared to using things like lanterns, altho we do see the group carrying candles, seemingly for timekeeping on watch at least.

Their bed rolls probably weigh the most - they look like old army-style sleeping bags that would likely have padding built in to function like a sleeping pad does for a modern camper (both literal padding and also insulation to keep your heat from seeping into the ground and you freezing)

Changes of clothes would likely still be necessary not just for hygiene reasons. If you got separated from your fire source and got wet, it's easy to become hypothermic and wander off and die. The dungeon is probably not exactly warm.

As far as misc things, you'd need repair kits if possible, at least a sewing kit like Chil carries, most likely a multipurpose knife, cookware, rope, a water skin…

I sort of suspect that if you were a really savvy dungeoneer, you would consider keeping supplies on the 4th floor somewhere secret. It would be difficult to do because of monsters, orcs and, as time goes on, less scrupulous adventurers, but having something like a raft with supplies you could bring down to the 5th floor and deeper would be a huge boon to people trying to do deeper expeditions without getting utterly bogged down by weight. That or hiring people who are specifically there to just carry stuff and maybe aren't very armored or something to save on weight, but even then, you'll have to feed them.

I think half-foots would carry things that aren't heavy but are bulky or difficult to compress, which would therefore save volumetric space in other group members' packs for the heavier items. I'm guessing things like spare clothing, blankets, some cookware… This could lead to half-foots who get separated not having crucial survival supplies, though.

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jsms01 · 1 year

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The Key to Lasting Weight Loss: A Balanced Diet and Exercise

Introduction

The Importance of a Balanced Diet

The Benefits of Exercise for Weight Loss

Practical Tips for Lasting Weight Loss

Conclusion

FAQs

0 notes