Tiago Rodrigues

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Tiago Rodrigues
Dec 30, 2021
In Wellness
During the pregnancy period, many women tend to gain weight for the baby. You can't deny that this is very common among pregnant women globally; therefore, you can't just blame them for this. As time goes by, more and more studies show that weight loss is significant not just for their health but also for the baby's health. However, finding a proper way to lose weight during pregnancy is not an easy task for everyone. People tend to use various ways to achieve their goals, but you should always look for the proper way to lose weight during this period. Don't just jump into anything without doing research first because it can be very risky for you and your baby. Hence, this article will provide you with the best 15 ways to lose weight while pregnant. 1. Drink water instead of other drinks. Water is always the best option for pregnant women. According to some studies, drinking water will help maintain the baby's body temperature. This also helps prevent some diseases that can harm the mother and child. In addition, drinking water is associated with weight loss because it fills your stomach, so you won't have the urge to eat a lot of food. In addition, water also helps in speeding up metabolism and can prevent constipation. So if you want to lose weight, you should drink at least 8 glasses of water each day. 2. Take vitamin supplements. Prenatal vitamins are a must for pregnant women. So if you want to lose weight, you should take prenatal vitamins because it contains the daily recommended amount of folic acid and iron. These two things are essential for pregnant women because they prevent birth defects and anemia. However, you should consult a doctor before taking prenatal vitamins because it might have some side effects on the body. 3. Reduce carbohydrate intake. Carbohydrate is essential for your body because it provides energy for the entire day. But if you eat a lot of carbohydrates, you will gain weight which is not suitable for your health and your baby. So if you want to lose weight, you should reduce carbohydrate intake and include more nutrients and protein in your diet. For example, you can replace carbohydrates with green vegetables and lean meat. 4. Eat more protein. Eating a lot of protein (Either from animal products or plant-based ) is also very important for pregnant women to lose weight. However, the main reason for adding more protein is to prevent loss of muscle mass because your body requires a lot of energy to grow the baby. If you are not eating enough protein, your body will use the carbohydrate you have for daily activities, which is very bad for the baby. You can replace meat with nuts and beans. 5. Include more fiber in your diet. Fiber is essential for pregnant women to avoid constipation. But it also helps in weight loss because your stomach will feel full even you don't eat a lot of food, so you won't feel the need to eat a lot of food and gain weight. In addition, you can increase your fiber intake with fruits and vegetables, so you should include it in your diet. 6. Do mild exercise. If you want to lose weight, you should do light exercises every day to speed up the process. Don't do challenging activities because it can lead to a miscarriage, or you might feel some pain in your muscles and joints. Mild exercises involve yoga and walking. 7. Reduce calorie intake. Although pregnant women need to eat more nutritious food, you should also consider reducing your calorie intake. If you overeat, it will result in weight gain, which is very bad for both the mother and child. So you should consider eating small meals instead of large ones in a day. 8. Limit sugary foods and carbonated drinks. Pregnant women need to limit eating sugary food or drinks because it can increase the risk of miscarriage and affect your baby's weight after birth. So you should avoid eating foods that contain a lot of sugar or soda. Instead, you should drink water to stay hydrated and sweeten your food with honey. 9. Do some breathing exercises. Pregnant women are often advised by their doctor to do breathing exercises to reduce stress caused by the baby's weight on the lungs and prevent anemia. But this breathing exercise can also help lose weight because it helps increase the metabolic rate of the body. 10. Reduce stress levels. Women trying to lose weight or those who have just given birth often experience emotional eating caused by stress and anxiety. So releasing your stress will help you in losing weight. But there are a lot of ways on how you can reduce stress levels. One great way is to go out and socialize with friends, talk to a counselor or do meditation. 11. Eat only when hungry. If you want to lose weight, always remember that pregnant women must eat small meals throughout the day. If you eat more than three times a day, your stomach will feel full, and it also reduces the risk of heartburn which is very painful for pregnant women. 12. Don't be hard on yourself. You should not put too much pressure on yourself because it can result in depression that causes weight gain. So relax and just do what you can to lose weight. 13. Reduce sugar intake in tea and coffee. Pregnant women are often advised by their doctor to limit drinking tea or coffee. This relates to morning sickness, which is very bad for the baby's health. If you have to drink these beverages, try not to add too much sugar to them. 14. Get Enough Sleep. One factor contributing to weight gain is lack of sleep, so pregnant women who want to lose weight should try to sleep for seven to eight hours every night. If you have problems sleeping, you can read a book to make you sleepy or do some yoga. 15. Watch what you eat during your pregnancy. Some foods can affect your baby's health, so pregnant women need to be careful in eating food because an expectant mother's body is susceptible. Every small mistake that she makes could lead to miscarriage or problems during childbirth. You should also read food labels carefully before buying to lose weight. Conclusion: Pregnant women need to lose weight because it also affects the health of their babies. So you need to follow these tips to lose weight while being pregnant.
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Tiago Rodrigues
Dec 29, 2021
In Fitness
When it comes to building a shapely and toned physique, the key is to work out for longer durations. While focusing on muscle strength exercises would mean burning many calories, the real challenge lies in exercising for more extended periods to stimulate muscle endurance. The longer you can stretch your muscles without getting tired, your muscle tone will be better. The following are some of the best muscle endurance exercises for a body fit and toned physique to get the best muscle endurance! 1. Plank on elbows Plank on elbows is one of the best muscle endurance exercises that you can take up. You do not need any equipment for this workout, and all you need to do is maintain the plank position on your elbows instead of your hands. If things get too tricky, you can start by holding this position for just 10 seconds or so. Then, gradually, as your muscles get stronger, hold the position for around 20 seconds. Next, try to keep the position for a minute and gradually increase this duration to about 2 minutes. Finally, if you find any positions difficult, you can hold the position for at least 10 seconds. 2. Side plank Side plank makes on another excellent muscle endurance exercise for the abdominal muscles. All you have to do is lie on one side and then prop up your upper body using only your elbow and knee. You can keep one leg straight and lift your other leg in the air. Holding this position for at least 20-30 seconds would be a great start. 3. Body squats Body squats, too, can become an excellent muscle endurance workout to build lean and toned muscles. To begin with, you need to stand with your feet hip-width apart. Then, while keeping your back straight, bend down and try to touch the floor in front of you with your hands. You need to make sure that your back is straight while doing this, and you do not have to bend beyond a point where it feels uncomfortable. Hold this position for at least 20 seconds before you get up again. 4. Tricep dips Tricep dips make for another excellent muscle endurance exercise to tone your triceps. All you have to do is place your hands on a chair or bench while keeping your feet flat on the floor. Now, bend your elbows and slide down till you are in a comfortable position. Next, slowly raise yourself back up by straightening your arms. Repeat this at least ten times to begin with, and then gradually increase the number of reps you do in one go. 5. Yoga Yoga, too, can become an excellent muscle endurance workout to tone your muscles. Some of the best yoga poses for muscle toning include the downward-facing dog, bridge pose, and warrior I. You can also try advanced yoga poses like the side plank pose to tone your muscles in a better way. 6. Jumping rope Jumping rope too can help you effectively tone your muscles. Just start by standing with your feet hip-width apart and then jump up at the rope as it goes around. You need to keep jumping for approximately 5 minutes before taking a break and repeating the routine. Word of caution! Be aware of how you land on your feet. Doing too much too quickly can result in injuries! 7. Hand-plank Hand-plank too can become an excellent muscle endurance exercise to tone your body. All you need to do is start with a regular plank position on the ground and then gradually move your body up by supporting yourself on your hand. Of course, you need to keep your back straight while doing this, and you should not extend beyond a point where it feels uncomfortable. 8. Bicycle crunch Bicycle crunch, too, can become an excellent muscle endurance exercise to tone your abs. While lying on the floor, keep one leg straight while raising the other leg in the air. Twist your torso and bring it close to your straight leg while trying to touch your elbow with the opposite knee. You should not extend beyond a point where it feels uncomfortable and hold this position for at least 10 seconds. Conclusion If you want to build lean and toned muscles, muscle endurance exercises can be a great way to build strength without bulking up. These exercises target all the major muscle groups and help you effectively tone your muscles.
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Tiago Rodrigues
Dec 23, 2021
In Health
Introduction: The Need for Exercise – Why Should I Exercise? Exercise is a necessity. It helps keep your heart healthy, improves your mood, and can even help you live longer. The benefits of exercise are clear as it can make us happier, healthier, and more energetic. For example, in one study done at the University of Illinois, participants who exercised regularly were far less likely to have high blood pressure or cholesterol levels. Exercise also boosts the immune system and reduces anxiety. When people feel anxious, they are more likely to reach for food when they are feeling down, which leads to weight gain. Exercise combats this by boosting moods, leading to less eating when feeling down or depressed. Some people think they don't have time for exercise, but technology creates different opportunities. What are the Benefits Associated with Working Out on an Empty Stomach? Working out on an empty stomach has many benefits. First, it increases the intensity of your workout because there are no nutrients to tap into for energy, so your body taps into fat reserves. Working out on an empty stomach is also great for weight loss because you burn calories faster when you're hungry. Fat loss Researchers think that working out fasted might be the key to successful fat loss. For example, one study conducted in 2010 found that working out in a 'fasted state' leads to more significant fat burn than training after a meal. "Exercising when there's an empty stomach will boost your metabolism. However, your body has no other source of energy to turn to, so it has to find ways to create energy from sources which are normally used for other things," said Chris Allsbrook, personal trainer. Allsbrook continued: "The body utilizes stored fat deposits, breaking these down into the essential sugars that provide energy during exercise." He adds that this may ultimately help those who have healthy fat loss. Mixed results It seems like 'fasted' exercise is becoming more popular - and that's not necessarily a bad thing. But what do you think? Do you believe in it?. "Research shows there are differences to how men and women react physiologically to exercising without food. Men may benefit from training this way; all the evidence points to the fact that 'fueled' training is best for females when it comes to fitness gains," says Suzie Richards, the former World Duathlon champion and professional triathlete. A word of caution: Secondary effects: It may be hard to get up at 5 am for a workout when you can't even think of food. But failing to provide your body with the nutrients it needs could impact your performance. "From the perspective of a personal trainer, it's always much better to train after you've eaten," Allsbrook says. "It provides vital energy for the workout you'll be undertaking. Plus, exercising on an empty stomach can cause dizziness, light-headedness, and nausea, leading to vomiting in the most extreme cases." Working out on an empty stomach can be a double-edged sword. It can give you the energy you need, but it may also leave you feeling exhausted afterward. You have to find a balance to get what you want from your training without overdosing on energy expenditure. If you're feeling down, you may need to take some time for yourself before going back to a heavy workout long run. That's not good for your fitness goals or getting into that summer bod shape! Conclusion: Why Working Out On An Empty Stomach Is A Great Way To Achieve Stubborn Fat Loss And Improved Fitness Eating before you work out is the most common advice given to people who want to achieve their fitness goals. However, it turns out that exercising on an empty stomach before breakfast is more efficient for fat loss and fitness. There are different benefits of working out on an empty stomach, including increased energy levels, improved weight loss, improved mental clarity, and reduced fatigue. "Try to consume a snack 30 minutes before, or a meal 90 minutes, before you train," advises Dr. Okorocha to ensure you're fueled but not uncomfortable.
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