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Go The Extra Mile… Literally

Go The Extra Mile… Literally

Go the Extra Mile… Literally

The United States Centers for Disease Control recommends at least 150 minutes (2 hours and 30 minutes) of combined physical activity each week for adults, especially seniors. This regular physical exercise staves off obesity, regulates heart rate and prevents chronic disease. But people hear “get active,” and they imagine struggling at the gym or running around the neighborhood before a sweaty collapse.

Physical activity is so much easier and more enjoyable than that. The most inexpensive and easily-accessible way to get started is with a regular walking plan. It would seem to defy logic that one of the first things people learn to do can be the secret to lifelong health, but it can be. Aim to get walking now, and see how fast the miles add up.

Get a Checkup Before Starting

A check-up screens for conditions that exercisers need to be aware of, including anemia, high blood pressure and high or low blood sugar levels. If left untreated, these conditions could cause walkers to become dizzy or faint. A doctor or nurse practitioner can also help you set reasonable milestones, such as measurable weight loss and distance goals.

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Good Shoes

No walking plan will succeed without strong, stable and supportive footwear. Do not walk for exercise in sandals, flip-flops or heels. These shoes do not offer the proper arch support or balance. Trying to exercise in them can lead to falls and even injuries.

The average walker can visit a department store or footwear chain to purchase a basic pair of athletic shoes. Try them on for the best fit. Most senior citizens will want to wear orthopedic shoes for their superior, podiatrist-approved arch and heel support.

Don’t Just Burn Fuel… Consume It

Exercising on an empty stomach is not recommended under any circumstances. Walking without a proper meal first can lead to headaches, dizziness and fainting. Walking in extreme heat without water or while dehydrated can lead to mild heat stroke.

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When consumed ahead of time, nutrient-dense and iron-rich foods provide good energy to sustain workouts. Drinking water while walking increases energy and hydration. Enjoying a light, protein-rich snack after a workout replaces vitamins and minerals lost from sweat.

It is so critical to fuel, refuel and replenish ahead of time that there must be a plan for it.

  • Invest in a non-plastic, stainless steel, high-grade water bottle.
  • Carry fruit and all-natural, organic trail mixes during a walk.
  • Save dinner leftovers, then eat a portion of them as lean meals prior to or after a workout.
  • Avoid artificially-flavored and colored energy bars, energy drinks and energy powders.

Proper Positioning

Walking is not the same as jogging or aerobics. It is intended to produce a light sweat at most. According to the Mayo Clinic, the proper walking technique is:

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  • Hold head high.
  • Look forward.
  • Keep chin parallel to the ground.
  • Tighten stomach muscles slightly.
  • Walk smoothly- don’t stomp.
  • Swing arms freely with slight bend in the elbow.
  • Keep a straight back.

Improper positioning can lead to too much exertion and even falls or injuries. These small adjustments burn more calories, ease joint stress and target the right muscles.

Track Progress

The benefits of walking never wear off, but the excitement can wear down. Motivation and new goals are the keys to continue to go the extra mile. People who are committed to walking can explore the CDC’s Mall Walking program, a walking buddy or a pedometer.

A pedometer is a small device which counts the number of steps wearers make each day. The Journal of American Medicine reported that pedometer users gained 2,000 additional steps a day compared with non-users, and users’ overall physical activity level increased by about a third more than non-users. An exact figure is a powerful point of reference to measure progress and form new goals in a life of walking.

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Featured photo credit: Pexels.com via pexels.com

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Last Updated on September 29, 2020

Does Keto Weight Loss Diet Plan Actually Work?

Does Keto Weight Loss Diet Plan Actually Work?

In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

What Is the Ketogenic Diet?

The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

Benefits of the Ketogenic Diet

It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

The Physiological Changes Associated with This Diet

What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

What Happens When You Consume Carbs in High Quantities

Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

How It Feels to Follow the Keto Approach

The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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Tips for Successful Weight Loss

When it comes to weight loss tips to remember, this is the most important one:[4]

You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

What Foods Are Allowed to Eat?

If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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What Foods Are Restricted?

Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

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Featured photo credit: Khamkhor via unsplash.com

Reference

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