All kids have a bit of puppy fat, but, as parents, you can tell when your child’s weight becomes a cause for concern for their wellbeing. If your child’s wellness is affected by shortness of breath, inability to concentrate, depression, and/or emotional eating, it may be necessary to talk to your child about their weight and visit the doctor. Bringing up the topic of weight with your overweight child can be difficult, so here are a few guidelines to help shape the conversation. 1. Fix your own health challenges: We could all use a little boost to our diet and exercise regime, unless you’re an Olympian or something, so set an example for your child. Whether seeing you take control of your own wellness inspires your child to make a few of their own, or forces them to ask you why you’re doing it, you can be the change you want to see in your kid. If nothing else, it will start a dialogue and show your child that you know how it feels to change your lifestyle. 2. Encourage athletics: Participating in sports, whether at school or an after-school club, helps kids to achieve and maintain a healthy weight and have fun at the same time. Doing sport also bolsters self-esteem, which is crucial to your child’s weight loss efforts as well as their overall sense of wellbeing. If your child is too heavy to participate in competitions, or is worried about joining a team of much healthier classmates, why not start doing activities as a family until your child’s confidence is stronger. 3. Don’t be blunt about weight loss: When talking about your child’s wellness, say "get healthier," not "lose weight." Children and teenagers don’t need tough words; they’re aware of their sizes. Your focus should be on helping your child reach a healthier BMI, rather than some vague ideal weight goal. The difference is in building muscle and making healthier food choice, not just cutting calories and making the number on the scale go down. Your child shouldn’t be aiming for a certain look; he or she should be after a certain health level and feeling. 4. Keep unhelpful concerns to yourself: We all know that kids can be cruel, and so you may be concerned that your overweight child won’t be socially accepted, especially if you have a daughter. However, despite these valid concerns, they aren’t the best motivators for weight loss and can wreak havoc on your child’s self-esteem. Your child needs to lose weight for herself or himself, not for the acceptance of other people or you. 5. Reward healthy behaviours: Adding a little light at the end of the tunnel can motivate your child to keep going. Offer to reward healthy behaviours, such as eating two portions of vegetables at dinner or exercising regularly. It’s important to emphasise the healthy behaviours themselves, rather than the outcomes – the actual number of pounds lost will take care of itself once your child has those healthy habits in place. The vague goal of "losing weight" is rarely helpful for obese or overweight young people; you need a specific system of mini goals and rewards. 6. Get to the root of the problem: There’s a tremendous amount of pressure on young people – both girls and boys – to look thin, so if your child is severely overweight then there’s likely an emotional cause. There may be pain for your child to get through, a self-worth issue to work out, or a habit of eating to relieve stress. Again, don’t focus on the weight itself but what is causing the excess eating and lack of self-love. Journaling, regular conversations, and healthy social outlets can help your child come to terms with the cause of the problem.
If you’ve gained weight as a secondary school student or since you’ve gone to college, there are many ways to change your lifestyle to see great weight loss results. To begin with, exercise is hugely important and doesn’t feature very prominently in most teens’ schedules. There are so many benefits though, not just to your weight - you’ll have an improved sense of wellbeing, lower risk of diabetes and stroke, and better cardiovascular health. Most people dread the thought of working up a sweat and building their heart rate up, but the benefits are so huge. Exercise can be as intense or slow paced as you want, depending on what you choose, but as long as you’re moving and your heart rate has quickened, anything goes - from jogging around the block to dancing in your living room! The best way to motivate yourself is to make your workout fun, so try different things out to see what you like. You can also make changes to your everyday routine such as using the stairs instead of the lift or walking to work and college. Get a friend involved and you’ll not only enjoy it more but you’ll also stay motivated to keep it up.
Where your diet is concerned, the best tip you can follow is to not go on a diet - in other words, diets that are designed to offer quick results usually fail. The best way to lose weight and be healthy at the same time is to simply cut down on the fatty and sugary foods, and replace them with healthy, homemade alternatives. Teens are notorious for eating fast food and unhealthy snacks, but these make it so much easier to gain weight. You are what you eat, so make your meals healthy and nutritious. Opt for healthy snacks such as homemade popcorn, yoghurt, pretzels and granola bars. Fruit and vegetables are also fantastic snack foods, offering a healthy boost of energy. Replace all of those cans of fizzy drink with water or the occasional glass of fruit juice, to give your body the hydration it needs without a constant supply of sugar. The body also needs protein, so make sure you get plenty of meat and dairy products, as well as peanut butter and legumes.If you’re going out with friends, you don’t need to feel as though you can’t join in, but simply act in moderation. If you’re getting a pizza, try not to eat the whole thing - share with a friend or just eat a few slices and stop when you’re full. At the cinema, opt for the freshly made popcorn instead of the branded types that are laden with toffee. And you can treat yourself to an ice cream at the beach, just limit those visits to once a month rather than every week. Weight loss and a healthier lifestyle is simply about willpower, balance and forward-planning - once you have that covered, it’s easier than you think. If you're unsure how to go about it, gather a great support group in the form of your family and friends who will ensure you stay motivated even when you don't feel like it. Maintaining a healthy weight can do wonders for your self esteem and confidence, as well as ensuring that weight-related health concerns are reduced. Your GP can offer advice if you're not sure how to go about changing your lifestyle - if you're new to exercise and are making drastic diet changes, it may be useful to run it by them to make sure it's safe.
As schools in the US take an expanding role in the fight against obesity, they are increasingly flagging at-risk children using an imperfect weight measure called the Body Mass Index (BMI), a ratio of weight to height. However, while schools are doing their best to improve child wellness, critics and parents have argued that BMI testing in schools does more harm than good to a child’s wellbeing; causing bullying, eating disorders and a more intense pressure to diet. One such affected child was the daughter of Jennifer Dreller, who was discreetly weighed during gym class as part of a routine fitness assessment. However, the experience severely impacted the 10-year-old’s self-esteem. During a forum on childhood obesity, Dreller told a panel of health experts, ‘“How much do you weigh?” became the question of the month among fourth-grade girls. My daughter has cried many nights worrying about her weight since this experience.’ BMI screening can be misleading, but it has remained the primary tool for classifying if you are normal weight, overweight and obese. According to the Institute of Medicine, school-based BMI screenings are specifically recommended because research shows that many students don’t have access to a primary-care doctor. Paediatrician Lynn Gettleman Chehab, who runs the school clinic obesity programme at Evanston Township High School, explained, ‘Schools have a changing role in wellness because that’s where kids spend most of their waking time. It’s a crucial time for prevention, but many kids aren’t going to the doctor unless they’re sick.’ While obese children have a 70% chance of being obese as an adult, putting them at risk for heart disease, type 2 diabetes, stroke, several types of cancer and osteoarthritis, BMI may not be the best way to tackle the problem at an early age. Yes, a high BMI level correlates with future health risks, but it can be problematic as a screening tool for individuals. The relationship between your BMI and body fat can be influenced by your age, sex, ethnicity and muscle mass – which BMI screening doesn’t account for – and it can’t distinguish between excess fat, muscle or bone mass. This means that healthy athletes, muscular individuals and racial and ethnic minorities with different body compositions can have a high BMI.
We all have that fantasy – apart from that one about Ryan Gosling – to lose weight and have better wellness minus the effort of dieting, exercise or surgery. While this seems like nothing more than a pipe dream, your effort-free, weight loss wellbeing may me just around the corner, thanks to a revolutionary treatment called Vanquish that even usually sceptical doctors are excited about. According to David McDaniel, a leading researcher and an assistant professor of clinical dermatology at Eastern Virginia Medical School, who has been conducting an independent study on Vanquish, ‘I've seen a lot of fat-removal techniques; some procedures are painful or take too long; some are effective only on small areas of body fat that can be sucked up through a small vacuum. Vanquish addresses all those problems. It can treat a large surface area uniformly. It's fast, efficient, and comfortable…I've been doing this for 30 years, and most advances have been little baby steps. This is a big technological breakthrough.’ The treatment, which will become usable by an elite corps of doctor's offices this month, targets your fat cells through radio frequency waves which heat the cells and kill them off without damaging your muscles or skin. As the applicator is suspended over your abdomen about an inch above your skin, Vanquish is non-invasive, and there’s no downtime or ridiculous price tag. In the US, a 30-minute session goes for $450 (£282) to $800 (£501), and it’s recommended that you have four sessions. During these sessions, you may feel a warming sensation, but there should be no pain. The only risk to watch out for is a hot spot near to a bone, which your technician can readjust and fix without a problem. The FDA approved Vanquish earlier this year for deep-tissue heating, which can help your muscles to recover and heal. However, the FDA is awaiting further results before giving the device the seal of approval for fat reduction. Still, the current research is impressive; animal studies have shown that Vanquish killed 60% of the fat cells treated with it, and a subsequent Prague study done on people with love handles showed visible results within two weeks, revealing an average loss in waist circumference of 2.23 inches after two months. Robert Weiss, an associate professor of dermatology at Johns Hopkins Hospital and the lead researcher of the aforementioned animal study, notes, ‘This new technique is a real game changer—it's the safest, easiest way yet to remove fat.’ ‘As the panels heat up, the radio frequency waves they transmit differentiate between fat cells (which are denser and hold less water) and skin and muscle cells,’ Weiss explains. ‘The heat causes cell death in the fat cells; some die instantly, some in a matter of weeks…I've seen patients lose several inches after four treatments without changing their diets.’ McDaniel continues, ‘The results are not as dramatic as liposuction, which can remove large volumes of fat,’ adding that Vanquish does not carry the risks of surgery or anaesthesia. However, Adam Kolker, a plastic surgeon and an associate clinical professor of surgery at Mount Sinai Hospital's Icahn School of Medicine in New York, asserts, ‘I've seen a lot of people who've undergone various non-surgical fat-reduction treatments who were underwhelmed with the results.’ Still, Kolker allows, ‘It may be appropriate for small-scale changes as long as the patient's expectations are well managed.’ Nonetheless, Patricia Wexler, a dermatologist to New York's A-list, believes that expectations will be high for the procedure. She points out, ‘It's great for women who are in good shape, within 5 to 10% of their ideal weight, and don't want to go through surgery. A lot of women exercise and don't have a lot of weight to lose, but they've had children or seen changes in their core for other reasons.’
With obesity rates rising, doctors have been scratching their heads over the best – and safest way – to combat the disorder that seems to claim so many. Around the corner however, a new and mercifully-inexpensive augmentation may be key to curbing misbehaving appetites. You may be used to science fiction telling you the wonders (or the dilemmas) of microchips, but a small (“smaller-than-the-tip-of-your-finger” small!) one attached to your nerve may be key to quelling your need to over-eat. "This is a really small microchip and on this chip we've got the intelligence which can actually model the neural signals responsible for appetite control," Chris Toumazou, professor at Imperial College London and one of the inventors of the chip, told the BBC. The microchip would be attached to your vagus nerve – this is the nerve that controls your desire to eat, digest, heart rate and more. It's a very extensive range. In hindsight, Toumazou explained that the project was originally designed for children suffering from disorders such as cerebral palsy and epileptic seizures. The microchip in this case, used a piece of technology called MIMATE, which reads chemical signatures in the brain. Taking that very same technology, the microchip was then developed into something that could be beneficial for weight loss. What changed about the weight-loss microchip was that the chip didn't send stimulating impulses, but rather submits readings and signals to suppress the urge to eat. "As a result of monitoring these signals we can stimulate the brain to counter whatever we monitor," Toumazou said. "It will be control of appetite rather than saying don't eat completely. So maybe instead of eating fast you'll eat a lot slower." That's right – whether you know it or not, your body would be telling your brain off for eating more than you should! Creepy or creative? Inspiring or frightening? The microchip is still in development, but for many suffering from obesity, it may be the next best thing.
Obesity is considered a ticking health time bomb in the developed world with worldwide obesity having more than doubled since 1980. In Australia, around 14 million people (or 63% of the population) are considered overweight or obese, according to figures from the Australian Health Survey. Being overweight increases your risk of developing heart disease, Type 2 diabetes, high blood pressure and osteoarthritis. In keeping with weight loss awareness campaigns, more than 100,000 Australians have so far downloaded a free calorie counter app, making the Easy Diet Diary the most popular diet app for iPhones in Australia. Developed by Brisbane company Xyris Software with the help of dieticians, the app helps users track their food intake daily and log their exercise and fitness. As smartphone users know, many apps are designed with weights and measures that are specific to their country of origin but don’t translate easily elsewhere. It was with that in mind that Xyris Software designed its app specifically for use in Australia, uploading up-to-date data and information on Australian foods. The app also allows savvy users to switch between calories and kilojoules. The app is useful for those who want to record their weight loss and fitness regime, and is also proving a useful tool for athletes who need to take note of everything they consume on a daily basis for their coaches and dieticians to monitor. The app works seamlessly with FoodWorks, nutritional analysis software that has also been developed and produced by Xyris Software. The Easy Diet Diary has a barcode scanner that works with more than 30,000 Australian food products. Users can track their intake of energy, nutrients and calories.
Juicing has become the big buzz word in diet and nutrition circles, with many people extolling the virtues of drinking fruit and vegetable juices to boost their wellness and wellbeing. Many celebrities have also jumped on the bandwagon, with stars such as Natalie Portman and Madonna publically declaring their love for juice diets. Those in favour of juice diets claim that they can contribute to weight loss, radiant skin, increased energy and can even be a cure for cancer. Nutritionist consultants have also come out in favour of juices, stating that a glass of juice in the morning is vital for maintaining good health. Many models are now also using juice diets on a regular basis, and juice bars and even juice home delivery services are popping up all over the place. There are even new businesses appearing which are producing juices and shipping them all over the country. Not all juices are created equal, however, and there are some things that you should look out for to make sure that you are getting the best possible health benefits from your daily juice drink. Looking out for green juice is the best tip we can give you; you probably drink colourful orange and other fruit juices as part of your daily life already, but it’s the vegetable juices that make the biggest impact. Dark leafy green such as kale and spinach are packed with minerals such as iron and calcium and are full of powerful antioxidants, too. You should also make sure that the juice you are drinking is organic. If you are not sure, ask. Many places do not use organic products in order to save money, but if you really want to enjoy the health benefits then you need to stay away from pesticides, and has also been sprayed with chemicals that kill off some of the health benefits of the plant.
People nowadays are looking for feasibly effective strategy to get fit and healthy. For the health and fitness enthusiasts, it health is the ultimate secret to a happy life. But for the blue collar workers, optimum health is a passport to a secured career. That’s why even if it was demanding, they would try hard to maintain a healthy lifestyle. Take for example, the oil and gas drillers. They need extra strength and energy to be able to handle their challenging jobs, which involves handling oil well equipment. Because of the nature of their job, they must also put into consideration the kind of food they are going to eat. Optimum health can only be achieved through proper food diet, so what you eat helps determine your overall health. There are a lot of diet programs introduced and encouraged by many health experts. But for me, the raw food diet is one of the best health strategy we can maintain to ensure our overall well-being. Raw Food Diet is when we eat unprocessed, uncooked and organic foods, or simply fresh from the farms. By eating them fresh, we are sure of its 100 percent nutritional values. But why consider raw food diet? Here are the good things about eating raw food. It Is Full of Life Raw foods are proven to have innumerable nutrients in them, brimming with life. They are not difficult to take in and very easy for the digestive system to process. These foods provide extra strength, improve digestive activities and are good detoxifying materials. Eating raw foods is allowing your body to restore itself, create new active cells and augment your health to a different level. Natural Living and Healing Elements Raw foods contain life and natural healing elements much powerful compared to processed and cooked foods. Eating raw foods will help our body to maintain functionality and ability to heal from any damage. These elements would also assist the body in the rejuvenation process, boosting the immune system with its natural living and healing qualities. They Are Naturally Healthy Eating raw foods ensures eating healthy foods. Raw foods contain living enzymes, phytochemicals, natural hormones, oxygen, and other essential nutrients and minerals that would help our body achieve or maintain absolute health. It provides energy, maintains balance and protects us from many illnesses. It Has Environmental Benefits To consider raw food diet is to help the environment. Aside from avoiding the physical hazards of food preservatives, artificial food taste enhancers, salts or sugar, and the like, we avoid the risks of endangering our environment by reducing the utilization of chemicals in processing food products. More than that, we will learn how to produce our own organic food which would be very helpful for our environment. Overall Raw food diet is an all-inclusive package that would save us from many things. It helps us boost our stamina and achieve optimum health. It also helps us save money. Eating raw food is both a health and financial insurance that will allow us to sustain in all seasons. Less trash, less expenses, but a healthier lifestyle. So, if you were a health and fitness enthusiast or into jobs would require extra strength, healthy body and a sound mind, you should consider raw food diet. You don’t have to do it quickly. If you were not used to it, give your system enough time to adjust. Soon, you will learn to love everything about raw food diet. About the Author: Brandon Peters is an entrepreneur, writer and a travel, gadgets, health, and outdoors enthusiast. He loves sharing his insights, knowledge and experience in different fields. You can follow him on Facebook, Twitter and Google+.
Many people struggle constantly with eating disorders. Perhaps the most famous of them are anorexia and bulimia, which get a lot of media coverage thanks to the propensity of teenage girls to have difficulties with them. The reality of eating disorders is that they are a mental health issue that tells people that their bodies don’t look the way that they should and so they need to eat nothing or throw up their food in order to achieve the look that they want. For many people, trying to overcome these eating disorders is very difficult and they don’t really know how to do it, because facing mental challenges is not something most people have a lot of experience doing. It may seem like suffering from an eating disorder will consume your life and that there is no way for you to fight against it. But the truth is that the disorder is in your mind and you have the power to control it. Happiness and levels of self-esteem are important factors in the fight against eating disorders – once you are happy with the person that you are, that is the time that you will be able to battle back against the conditions and lead a normal life again. In an effort to help you to fight against your eating disorder (or disorders) we have come up with a great list of important steps and tips that you can rely on. Everyone is different and must face their condition in different ways but most people feel troubled by the same issues and therefore you can take this advice on board and really use it to help combat the problems. Once you have gained self-confidence and self-belief you’ll be able to fight off your eating disorder for good. The first step in fighting off your eating disorder is admitting that you have a problem. For many people this can be extremely hard as they have preconceived notions about eating disorders holding them back. Remember that eating disorders can affect anyone – regardless of age, sex and any other factor. For many people, they just believe that weight loss is the only way that they’ll be able to achieve happiness, and it’s important to free yourself from this notion. If you are unhappy about yourself, it’s likely that your actually more worried about something else and you’re just using weight as a way to take out your frustrations. There is good news – just as you have learned to believe certain things about your body, you can unlearn them as well. But it’s also important you to remember that getting rid of your eating disorder is more than about getting rid of the bad eating habits you have been going through. It is more about understand about you, your size and shape and learning about the person that you are underneath. So what are the best things to do when fighting against eating disorders? Well, firstly you have to get ready to ask for help. This might be hard for many people, but facing eating disorders is not something that is easy to do on your own. Whether you are enlisting the help of your family and friends, or going to the doctor for professional help on the issue, the fact remains that you’ll need to get help from somewhere it order to combat the conditions properly. It’s worth getting in contact with a specialist who’ll be able to put you on the right path to recovery. This is the best way forward in order to get over your problems.
At the age of 25, your muscle strength peaks, and so it is very important that you do as much work as possible on your weight fitness in early life, to benefit your long term wellness and wellbeing. The most strong and shapely you are in early life, the stronger you will be for the rest of your life. Research shows that doing strength training can replace lost muscle, however, and around five years’ worth of lost muscles can be replaced in just eight weeks if you exercise well. As you get older, it can take you longer to bounce back from a strenuous workout. When you are younger, it is easier, but you can work out effectively at any age by knowing what to eat and drink both before, during and after your exercise routine. About one or two hours before your workout, you should have a high-carb snack. Carbs help you to feel both mentally and physically energised during your exercise. Add a small amount of protein to make the energy last. Something like a bowl of cheerios with milk and a little fruit can be great, or perhaps half a turkey sandwich and a banana. Add a coffee for a bit of turbo charge to your workout. Whilst working out, have a sports drink to keep your body fuelled up. The carbs in a sports drink help to replace the glycogen that is lost in your muscles when you exercise. Sports drinks are even better than water during exercise, some studies have found. Around 30 minutes after your workout, eat a blend of protein and carbs to help your body bounce back to full strength. Your muscles are depleted of glycogen after a long workout, and the right foods can help them to restock and recover, ready for the next time.
If you want to lose weight and boost your fitness, a large part of the battle is not with your body, but with your mind. Your wellness and wellbeing is linked to the way you think in a much stronger way than you may understand. If you really want to get in shape, it’s time to change the way that you think about your everyday chores. When you stop thinking about them as daily activities and start thinking about them as ways to burn calories. The truth is, exercise has a powerful effect on your mental health, and not just because of the serotonin (happy hormones) that it releases. Just by thinking you are doing something good for your health, a sort of ‘placebo effect’ occurs, where your mind is lifted and real physiological effects occur like lower blood pressure and weight loss. The trick is, then, to find a way of training your brain to believe that when you are doing daily activities, you are actually exercising. A recent study backs up this theory. Researchers divided a group into two sections. The first section were given daily household chores to do, but they were not told that these chores were exercise. The second section were given the same chores, but they were told that these chores qualified as exercise. At the end of the four week trial period, the two groups had a medical test. The results showed that the group who believed that they had done exercise for the past four weeks had lower blood pressure and a lower BMI than the group that believed they had done no exercise. This proves that when people think that their daily chores, such as hoovering, dusting and cleaning the floors count as exercise, these chores then actually make them healthier – so change the way you think about your daily routine!
So many of us make the mistake that losing weight means cardio, cardio, cardio and nothing more, but this is do detrimental to your results – not to mention your wellbeing. According to personal trainer Ashley Johns, athlete for the first ever Team Bodybuilding.com, ‘Some may not want tone and just may want to follow suit with what the girls in magazines look like, and think all they have to do is tons of cardio and hardly eat. For the most part, that is just a shape that has been photographed and is insanely distorted to look even more skinny and beautiful. The women in magazines are genetically made that way and that is why they are models.’ In order to lose weight, it’s absolutely vital for your wellness that you build muscle. Johns notes the views of friend and personal trainer Travis, who comments, ‘From a Certified fitness trainers perspective it is a treat to see women hitting the iron. Most women have the same goal and I hear it time and time again. They mostly want to lose weight (fat) and tone up. It is a scientifically proven fact that anyone looking to lose fat and tone up will see more benefits when they incorporate a resistance training program along with a good aerobic routine. Basically what this means to women is that they will see a greater increase in body fat reduction by adding weight lifting to their cardio routines. Adding muscle mass to their bodies will increase metabolism and burn more calories, which, in turn, will make not only the cardio but also calorie restricted diets more effective.’ So then, what do you need to do to build muscle and lose weight effectively? 1. Visualise it: Do you have an image of what you want to look like? Johns recommends learning the body parts you love – both on you and on other people. She details, ‘I have found that one of my favourite muscles right now is my delts. I love way Jessica Biel’s delts look and there are very few women, unless they are competing, who have built delts. You can tell she works for them!’ 2. Set your goals: ‘When I first started out, my goal was to lose fat to show the muscles I had hidden beneath,’ Johns recalls. ‘I thought losing body fat would give me those toned arms. What I didn’t know is that lifting is an integral, if not one of the most important parts, of losing fat and toning up. It’s like a two for one, it gives you that and builds leanness on your body that nothing else will give you.’ 3. Get musically motivated: When you’re flagging, you’re going to need a workout playlist. Johns adds, ‘When I get new music, it brightens my week and helps me look forward to going to the gym and working it to the new music I have even more! It really does wonders.’ While running compilation CDs are packed with top tunes to get you going, it’s really whatever floats your boat that counts. 4. Understand the reality of lifting: You may be worried about looking like a body builder, but really that just won’t happen if you’re a woman. ‘Get the idea out of your head that if you lift too heavy you will bulk up,’ says Johns. ‘Plain and simple, it will be hard for you to bulk up. It will also be hard for you to tone up because the art of weight lifting is tough, but you fight through that.’
Your hormones get a bad reputation, from making you feel bloated to being blamed for making you crave carbs. But they aren’t all bad - there are some that offer significant health benefits and can even help you to lose weight. Here are some ways you can work in conjunction with your hormones to maintain a healthy weight and harness their positive powers.
Ease stress with endorphins
Often referred to as the body’s ‘feel-good’ hormones, these can help you to ease the pain of stress and improve your wellbeing. There are ways that you can encourage the release of endorphins, such as eating spicy foods which activate the nerve endings on your tongue, prompting the release of these hormones. Similarly, you can stimulate the nerves near your nose that signal to your brain to produce endorphins by chewing peppermint gum.
Stay alert with dopamine
Dopamine controls your concentration and long-term memory, so a surge of this hormone can help you to feel more motivated and focused. Studies show that dopamine levels spike when you listen to music, so playing your favourite songs when you’re paying bills or doing the housework could help you to power through that little bit quicker. Alternatively, you could get a protein-rich snack such as a handful of nuts or a couple of hard boiled eggs.
Maintain a healthy weight with leptin and grehlin
Leptin is released by the fat cells in the body and lets you know when you’ve eaten enough. Grehlin, produced in the stomach, sends signals to the brain when you’re hungry. One study suggests that eating a carb-filled and protein-rich breakfast, alongside a cookie or a piece of chocolate, helps with this release. Sleeping more can also help to balance these hormones properly, so make sure you make time for sleep. If stress and worry are keeping you up at night, make a list of things that are worrying you to help you sleep.
Balance your mood with progesterone and oxytocin
Oxytocin is the bonding hormone, because it encourages you to feel loved and give you a sense of trust in others. Progesterone is produced by the ovaries and helps to create calm and balance. Studies have shown that singing is a great way of improving your oxytocin levels, so start the day by singing in the shower or humming when you’re feeling irritable. You should also hug more - researchers have found that women who hug more have higher levels of oxytocin and lower blood pressure. You should also feel closer to a friend to increase your progesterone levels, so walk arm in arm with a loved one or pet an animal to replicate the feeling. Anything that improves your mood and helps you to feel closer to someone or something could help with the increase of these hormones.
Boost your body confidence with oestrogen and testosteroneTestosterone can help you to feel more assertive and improve your self-confidence, whilst oestrogen can boost a better skin tone by boosting water to the cells to give you a youthful glow. Studies show that testosterone levels increase when you’ve been exercising so try to opt for burst training, which works by building up to a faster pace for thirty seconds after moderate exercise. Zinc can also help, for both testosterone and oestrogen production. You can use supplements of at least 25mg a day, or try eating more lean beef, yoghurt, pumpkin seeds or dark chocolate. If you're opting for the supplement route, you should check with your GP beforehand to ensure that it is safe.
Exercise doesn’t need to be a burdensome task, yet so many people treat it as though it is. While not every exercise is suitable for every body, and there is naturally going to be some pain when you’re working your body to the limit, the human body was designed to be used. It’s important to be physically active and move your body regularly, for both flexibility and to maintain a healthy weight. There are many modifiable lifestyle factors which lead to premature deaths around the world, the main ones being our diets, tobacco usage and physical activity. Once these aspects of your life are under control, you’ll notice an increased feeling of wellbeing and less risk of health concerns such as heart disease and diabetes. Avoiding these pillars of a healthy lifestyle could increase your risk of almost every chronic disease by as much as 80 percent and reduce your life expectancy. The power of your lifestyle goes far above and beyond any medication that the world can offer - drugs should be unnecessary if you’re leading a healthy lifestyle, as you’ll be stronger and more able to fight off disease.
There is considerable benefit in exercising regularly, beyond the common associations such as a leaner body and improved stamina. As well as helping us to fight obesity and the related health complaints, such as stroke or diabetes, it can also keep our muscles working effectively, our bones stronger and our mood lifted. Research has confirmed that, on average, sitting more each day compared to keeping moving can increase our risk of premature death. And this doesn’t have to mean spending every waking moment at the gym - everything from swimming and aerobics, to walking and dancing can improve your health and fitness. It doesn’t need to be a chore - it’s all about finding something that you enjoy, that fits in with your lifestyle, and that you can do each week to burn calories and improve your wellbeing. Exercise you leave you feeling motivated, energetic and alert. And the more you do of it, the more you’ll notice these fantastic effects. Numerous studies have proven just how much our bodies benefit from regular exercise, yet so many people are reluctant to make it a part of their weekly routine. As active people, we should be celebrating our ability to move, run and jump - instead, we lead increasingly sedentary lifestyles that are quite literally killing us early.If you’re new to exercise, it is important to take things slow to begin with so that you can acclimatise your body to extra exertion. However, once you’re fitter and more able, the world is your oyster - you’ll have so many options for ways to exercise. Why not mix it up and try something new each week? The general rule is if it gets your heart racing and your muscles moving then it counts. Check out your local fitness centre and see what they’re offering in the way of exercise classes - most local gyms provide a range, such as aerobics, dancing, boxing, swimming and football. It’s also a fantastic chance to socialise with people in your local area - you may even wish to pair up with a fitness buddy to workout with each week. Exercise is something that can seem tiresome and boring if you approach it in the wrong way. But once you change your outlook, you may find that it’s something that you really look forward to each week - the benefits will certainly keep you coming back for more.
If normal eating is determined by eating when you are hungry, most people don't eat normally. Everyone has different eating habits and whether you have one large meal each day, couples with plenty of snacks, or if you go on crazy fasting diets and try cutting food groups out of your weekly meals, chances are you aren't eating what experts refer to as 'normally'. Pressure and stress affect us all in different ways, too - for some it might mean eating a food you've been craving, such as chocolate. For others, it might mean taking back control of an area of your life, which means cutting out food altogether. This can lead to an eating disorder after a period of time though, which can be extremely difficult to get out of and can place a great strain on your body and organs. You may spot this by becoming increasingly obsessed by food, calories or fat contents; you may weigh yourself compulsively and deny yourself food, even when you're hungry, in order to stay slim; you may also binge on food and then vomit in order to limit the risk of holding on to any of the fat. These are all signs of an eating disorder, a problem many people face daily. However, it's important to remember that eating disorders aren't just about food - they are a psychological problem which often stems from an emotional trauma or painful feelings that one is struggling to express. Eating disorders span a number of different problems, but the main ones include eating too much, eating too little, and using harmful ways to get rid of calories, such as vomiting or starving yourself. Eating disorders are often characterised by the behaviour of the individual as much as they are by the diet they follow. Girls are 10 times more likely to suffer from anorexia or bulimia than men, but that's not to say it isn't common for a man to suffer with an eating disorder. With men, the compulsion to exercise to extremes or build a muscular body to excess are more common signs that starving themselves. The signs are checking your weight obsessively and worrying about it, eating less and less as time goes on, exercising more in order to burn off calories, continuously losing weight even when you're well below the advised weight for your age and height, smoking or chewing gum to avoid eating, and withdrawing from social interactions which may involve food and eating. In women, menstrual cycles cease, and men stop getting erections or wet dreams. Guilt and shame play a big part in all eating disorders - whether it's from bingeing and the fear of overeating, or simply through the shame of not being as skinny as you feel you ought to be. There are psychological implications as well, such as trouble sleeping, becoming withdrawn, and avoiding friends and family members. There are ways to try and improve your condition. For example, you can attempt to stick to regular mealtimes in order to ensure you have a regular stream of nutrients and food each day. You should also set yourself tiny but achievable goals, such as sitting at the breakfast table and drinking a glass of water if you can't face eating breakfast initially - you can then build on these until you begin eating meals again. It's also important to be honest with your friends, family and teachers, as they will be able to help you through it. Don't weigh yourself more than once a week, as this encourages an obsessive attitude, and don't spend time analysing your body in the mirror - this will make your symptoms worse.