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Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better.

Best Methods to a Healthier Weight

When it comes to health, little matters more than weight. Maintaining a healthy weight can lower the risk of 13 different cancers – plus stroke, heart disease, diabetes, arthritis, and many other chronic conditions.

And some simple, doable weight goals can have important health benefits – for everyone. Just keeping your weight steady – no matter your current weight – has payoffs, as can losing as little as five to ten pounds if you’re overweight. Getting down to a healthy weight and maintaining it has even bigger health benefits.

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise for the same reason the doctors are recommending fitness supplements more than ever. They work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many years. It gives my clients speed, satisfaction and stability.

It’s an excellent Fat cutter, energizer, cancer preventor, age restrictor, immunity booster and health glower at the same time and in short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

These eight ways can be your guide, whatever your goal. They highlight simple changes to how you eat and how you move. Start today with one or two. Then, build from there.

1. Eat healthy plant foods – and fewer animal products

You’ve heard this before – and for good reason. A largely plant-based diet filled with fruits, vegetables, beans, nuts, and whole grains is not only good for overall health, but also good for keeping weight in check. Among other things, it can help you feel full longer, and with fewer calories.

2. Choose smaller portions

Portion sizes have ballooned over the years – and our waist sizes along with them. A single fast food meal can have more than a day’s worth of calories, sodium, and unhealthy fats. But even at home, we’re serving ourselves more food. Choosing smaller portions is a great way to keep calories and weight in check. Eating out less is best, and when you do eat out, pick an à la carte item rather than a full meal, or split a dish with a friend. At home, keep to recommended serving sizes and try smaller plates, which can make recommended portions feel bigger.

3. Avoid sugary drinks

Sugary drinks – such as sodas, energy drinks, juice drinks, and many coffee drinks – are a major source of extra calories and have been found to increase the risk of obesity, diabetes, and heart disease. Cutting back on sugary drinks is an easy way to shave calories from your day. And getting down to zero is best, even for 100% juice. Try no-calorie fizzy water and unsweetened coffee and tea instead.

4. Cut back on added calories

We add a lot of extra calories to our food, and often without even thinking about it. Things like butter, cheese, and bacon on a potato; sour cream on a burrito; and sugar, whole milk, and whipped cream in our coffee. These calories can really add up over time. Cut back on these extras or try some lower calorie options instead, such as salsa, tomato, cheddar powder, and non-fat milk.

5. Start the day with a healthy breakfast

A healthy breakfast can give you energy for a busy morning – and keep hunger pangs away until lunchtime. Include a couple different types of healthy foods, such as fruit, whole-grain bread and cereal, low-fat plain yogurt, or an egg or two. Avoid foods such as sugary cereals, doughnuts, bacon, white bread, and whole milk.

6. Move your body

Being physically active is a great way to maintain or lose weight, especially when paired with healthy eating. Any amount of activity is better than none, but when it comes to weight control, the general rule is: the more, the better. Try to work up to around five hours of brisk activity a week. Choose something you like that gets you moving – and do it regularly. Cutting down on the amount of time you spend sitting is also good, even if you exercise. Stand as much as you can during the day. When you do sit, try to take a short walk once or twice an hour.

7. Hop on the scale

Hopping on your bathroom scale once a week or more is a great way to keep track of how you’re doing with your weight. Weight gain often catches people by surprise. By weighing yourself regularly, you can keep surprises at bay and make any needed adjustments to what you’re eating and how active you are. It’s especially good for helping to keep off pounds that you’ve lost. For an added bonus, keep track of your waist size with a tape measure. Putting on inches around the middle, even if you’re a healthy weight, can increase your disease risk.

8. Keep a food diary

When  it comes to keeping weight in check, calories matter. So, it can be helpful to set a daily calorie goal and use a food and drink diary to track your calories throughout the day. Apps and online tools can make this pretty simple. Some days you’ll be over your goal. Some days below. It’s the overall trend, though, that is most important and lets you know if you should make any adjustments.

Physical Activity Guidelines for Adults

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.

Adults should:

aim to be physically active every day. Any activity is better than none, and more is better still do strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise. For the same reason the doctors and Physicians are recommending fitness supplements more than ever. These formulae work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many months. It gives my clients speedy results, satisfaction and stability. Zero side Effects.

It’s an excellent Fat cutter, energizer, cancer prevention, age restriction, immunity booster and health glower at the same time and in the short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

reduce time spent sitting or lying down and break up long periods of not moving with some activity. You can also achieve your weekly activity target with:

several short sessions of very vigorous intensity activity a mix of moderate, vigorous and very vigorous intensity activity You can do your weekly target of physical activity on a single day or over 2 or more days. Whatever suits you.

These guidelines are also suitable for:

disabled adults pregnant women and new mothers Make sure the type and intensity of your activity is appropriate for your level of fitness. Vigorous activity is not recommended for previously inactive women.

What counts as moderate aerobic activity?

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

brisk walking

water aerobics

riding a bike

dancing

doubles tennis

pushing a lawn mower

hiking

rollerblading

Try the aerobic workout videos in the NHS Fitness Studio.

What counts as vigorous activity?

Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.

In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.

Most moderate activities can become vigorous if you increase your effort.

Examples of vigorous activities:

jogging or running

swimming fast

riding a bike fast or on hills

walking up the stairs

sports, like football, rugby, netball and hockey

skipping rope

aerobics

gymnastics

martial arts

Try the aerobic workout videos in the NHS Fitness Studio.

For a moderate to vigorous workout, try Couch to 5K, a 9-week running plan for beginners.

What counts as very vigorous activity?

Very vigorous activities are exercises performed in short bursts of maximum effort broken up with rest.

This type of exercise is also known as High Intensity Interval Training (HIIT).

Examples of very vigorous activities:

lifting heavy weights

circuit training

sprinting up hills

interval running

running up stairs

spinning classes

What activities strengthen muscles?

To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.

There are many ways you can strengthen your muscles, whether you’re at home or in a gym.

Examples of muscle-strengthening activities:

carrying heavy shopping bags

yoga

pilates

tai chi

lifting weights

working with resistance bands

doing exercises that use your own body weight, such as push-ups and sit-ups

heavy gardening, such as digging and shovelling

wheeling a wheelchair

lifting and carrying children

5 steps to mental well-being

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these things could help you feel more positive and able to get the most out of life.

1. Connect with other people

Good relationships are important for your mental wellbeing. They can:

help you to build a sense of belonging and self-worth

give you an opportunity to share positive experiences

provide emotional support and allow you to support others

There are lots of things you could try to help build stronger and closer relationships:

Do

if possible, take time each day to be with your family, for example, try arranging a fixed time to eat dinner together

arrange a day out with friends you have not seen for a while

try switching off the TV to talk or play a game with your children, friends or family

have lunch with a colleague

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise. For the same reason the doctors and Physicians are recommending fitness supplements more than ever. These formulae work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many months. It gives my clients speedy results, satisfaction and stability. Zero side Effects.

It’s an excellent Fat cutter, energizer, cancer prevention, age restriction, immunity booster and health glower at the same time and in the short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

visit a friend or family member who needs support or company volunteer at a local school, hospital or community group.

make the most of technology to stay in touch with friends and family. Video-chat apps like Skype and FaceTime are useful, especially if you live far apart search and download online community apps on the NHS apps library

Don’t

do not rely on technology or social media alone to build relationships. It’s easy to get into the habit of only ever texting, messaging or emailing people

2. Be physically active

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental wellbeing by:

raising your self-esteem

helping you to set goals or challenges and achieve them

causing chemical changes in your brain which can help to positively change your mood

Do

find free activities to help you get fit

if you have a disability or long-term health condition, find out about getting active with a disability

start running with our couch to 5k podcasts

find out how to start swimming, cycling or dancing

find out about getting started with exercise

Don’t

do not feel that you have to spend hours in a gym. It’s best to find activities you enjoy and make them a part of your life

3. Learn new skills

Research shows that learning new skills can also improve your mental wellbeing by:

boosting self-confidence and raising self-esteem

helping you to build a sense of purpose

helping you to connect with others

Even if you feel like you do not have enough time, or you may not need to learn new things, there are lots of different ways to bring learning into your life.

Some of the things you could try include:

Do

try learning to cook something new. Find out about healthy eating and cooking tips

try taking on a new responsibility at work, such as mentoring a junior staff member or improving your presentation skills

work on a DIY project, such as fixing a broken bike, garden gate or something bigger. There are lots of free video tutorials online

consider signing up for a course at a local college. You could try learning a new language or a practical skill such as plumbing

try new hobbies that challenge you, such as writing a blog, taking up a new sport or learning to paint

Don’t

do not feel you have to learn new qualifications or sit exams if this does not interest you. It’s best to find activities you enjoy and make them a part of your life

4. Give to others

Research suggests that acts of giving and kindness can help improve your mental wellbeing by:

creating positive feelings and a sense of reward

giving you a feeling of purpose and self-worth

helping you connect with other people

It could be small acts of kindness towards other people, or larger ones like volunteering in your local community.

Some examples of the things you could try include:

saying thank you to someone for something they have done for you

asking friends, family or colleagues how they are and really listening to their answer

spending time with friends or relatives who need support or company

offering to help someone you know with DIY or a work project

volunteering in your community, such as helping at a school, hospital or care home

5. Pay attention to the present moment (mindfulness)

Paying more attention to the present moment can improve your mental wellbeing. This includes your thoughts and feelings, your body and the world around you.

Some people call this awareness “mindfulness”. Mindfulness can help you enjoy life more and understand yourself better. It can positively change the way you feel about life and how you approach challenges.

Why am I Tired all the Time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for “tired all the time”.

We all feel tired from time to time. The reasons are usually obvious and include:

too many late nights

long hours spent at work

a baby keeping you up at night

But tiredness or exhaustion that goes on for a long time is not normal. It can affect your ability to get on and enjoy your life.

Unexplained tiredness is one of the most common reasons for people to see their GP.

Why you might be tired all the time

Before you see a GP, you may want to work out how you became tired in the first place.

It can be helpful to think about:

parts of your life, such as work and family, that might be particularly tiring any events that may have triggered your tiredness, such as bereavement or a relationship break-up

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise. For the same reason the doctors and Physicians are recommending fitness supplements more than ever. These formulae work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many months. It gives my clients speedy results, satisfaction and stability. Zero side Effects.

It’s an excellent Fat cutter, energizer, cancer prevention, age restriction, immunity booster and health glower at the same time and in the short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

how your lifestyle may be making you tired?

A GP will look at the following causes of tiredness:

psychological causes

physical causes

lifestyle causes

Psychological causes of tiredness

Psychological causes of tiredness are much more common than physical causes.

Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.

Psychological causes include:

Stress

The strains of daily life can worry most of us at some point. It’s also worth remembering that even positive events, such as moving house or getting married, can cause stress.

Emotional shock

A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted.

Depression

If you feel sad, low and lacking in energy, and you also wake up tired, you may have depression.

Here’s how to tell if you might have depression. See your GP if you think you are depressed.

Anxiety

If you have constant uncontrollable feelings of anxiety, you may have what doctors call generalised anxiety disorder (GAD).

As well as feeling worried and irritable, people with GAD often feel tired. See a GP, as medication and talking therapies can help.

If you think your tiredness may be a result of low mood or anxiety, try this short audio guide to dealing with your sleep problems.

Physical causes of tiredness

There are several health conditions that can make you feel tired or exhausted.

These include:

anaemia

underactive thyroid

sleep apnoea

Tiredness can also be the result of:

pregnancy – particularly in the first 12 weeks being overweight or obese – your body has to work harder to do everyday activities being underweight – poor muscle strength can make you tire more easily cancer treatments, such as radiotherapy and chemotherapy carbon monoxide poisoning – especially if your gas boiler has not been serviced regularly

Lifestyle causes of tiredness

In today’s 24/7 “always on” world, we often try to cram too much into our daily lives.

And to try to stay on top of things, we sometimes consume too much alcohol or caffeine, or eat sugary and high-fat snacks on the go rather than sitting down for a proper meal.

The main lifestyle causes of tiredness include:

Alcohol

Drinking too much interferes with the quality of your sleep. Stick to the guidelines of no more than 14 units a week for both men and women.

Read more about how to cut down on alcohol.

Exercise

Too much or too little exercise can affect how tired you feel.

Caffeine

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired.

Try decaffeinated tea and coffee, or gradually cut out caffeine altogether.

Night shifts

Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing.

Daytime naps

If you’re tired, you may nap during the day, which can make it more difficult to get a good night’s sleep.

Sometimes some simple things work more than the categorized and well planned strategies.

If your doctor recommends it, there are ways to lose weight safely.

Hey! Welcome to my health pages! It’s me Flora – Your helper in fitness and weight loss. Let’s start!

Thinking about this being a scenario after the reveal and that Adrien finally got a taste of the dupain-cheng cookie 🍪

Why am I Tired all the Time?

Feeling exhausted is so common that it has its own acronym, TATT, which stands for “tired all the time”.

We all feel tired from time to time. The reasons are usually obvious and include:

too many late nights

long hours spent at work

a baby keeping you up at night

But tiredness or exhaustion that goes on for a long time is not normal. It can affect your ability to get on and enjoy your life.

Unexplained tiredness is one of the most common reasons for people to see their GP.

Why you might be tired all the time

Before you see a GP, you may want to work out how you became tired in the first place.

It can be helpful to think about:

parts of your life, such as work and family, that might be particularly tiring any events that may have triggered your tiredness, such as bereavement or a relationship break-up

In this speedy age it’s hard to maintain health and fitness. We need a lot of time, money and expertise. For the same reason the doctors and Physicians are recommending fitness supplements more than ever. These formulae work best if you are recommended the best. Being a nutritionist, I am recommending a Best Weight Loss Supplement For many months. It gives my clients speedy results, satisfaction and stability. Zero side Effects.

It’s an excellent Fat cutter, energizer, cancer prevention, age restriction, immunity booster and health glower at the same time and in the short time. In maximum 7 weeks you get a slim smart body, shining cheeks, active brain and high level (tested) of immunity. Click Here to see its review.

how your lifestyle may be making you tired?

A GP will look at the following causes of tiredness:

psychological causes

physical causes

lifestyle causes

Psychological causes of tiredness

Psychological causes of tiredness are much more common than physical causes.

Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.

Psychological causes include:

Stress

The strains of daily life can worry most of us at some point. It’s also worth remembering that even positive events, such as moving house or getting married, can cause stress.

Emotional shock

A bereavement, redundancy or a relationship break-up can make you feel tired and exhausted.

Depression

If you feel sad, low and lacking in energy, and you also wake up tired, you may have depression.

Here’s how to tell if you might have depression. See your GP if you think you are depressed.

Anxiety

If you have constant uncontrollable feelings of anxiety, you may have what doctors call generalised anxiety disorder (GAD).

As well as feeling worried and irritable, people with GAD often feel tired. See a GP, as medication and talking therapies can help.

If you think your tiredness may be a result of low mood or anxiety, try this short audio guide to dealing with your sleep problems.

Physical causes of tiredness

There are several health conditions that can make you feel tired or exhausted.

These include:

anaemia

underactive thyroid

sleep apnoea

Tiredness can also be the result of:

pregnancy – particularly in the first 12 weeks being overweight or obese – your body has to work harder to do everyday activities being underweight – poor muscle strength can make you tire more easily cancer treatments, such as radiotherapy and chemotherapy carbon monoxide poisoning – especially if your gas boiler has not been serviced regularly

Lifestyle causes of tiredness

In today’s 24/7 “always on” world, we often try to cram too much into our daily lives.

And to try to stay on top of things, we sometimes consume too much alcohol or caffeine, or eat sugary and high-fat snacks on the go rather than sitting down for a proper meal.

The main lifestyle causes of tiredness include:

Alcohol

Drinking too much interferes with the quality of your sleep. Stick to the guidelines of no more than 14 units a week for both men and women.

Read more about how to cut down on alcohol.

Exercise

Too much or too little exercise can affect how tired you feel.

Caffeine

Too much of this stimulant, found in tea, coffee, colas and energy drinks, can upset sleep and make you feel wound-up as well as tired.

Try decaffeinated tea and coffee, or gradually cut out caffeine altogether.

Night shifts

Night workers often find they get tired more easily. This is more likely if the timing of the shifts keeps changing.

Daytime naps

If you’re tired, you may nap during the day, which can make it more difficult to get a good night’s sleep.