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Weight Loss Advice for Overweight Men

Weight Loss Advice for Overweight Men

If you are packing extra pounds around with you, you are facing an increased risk of 50 different health problems. All of these different health conditions include some of the top causes of death in the nation, such as heart disease, diabetes, stroke, various cancers, gallstones and gout. For many people, they don’t think about the relationship between obesity and depression, especially since this mood disorder can have a significant impact upon your regular life. Being overweight can make it difficult to move around normally. When compared to those who are at a healthy weight, carrying around the extra pounds makes it harder for you to walk a quarter-mile, lift 10 pounds and rise from a chair without arms. The burden for any of these problems tends to be greater than what it was years ago, mainly because people tend to be obese for a good part of their lives. Since excess weight plays an integral role in so many different deadly diseases, obesity can take years off your life. More than half a million aged 50-71 have found an increase of 20-40 percent in death rates among those who were overweight midlife. Among obese individuals, the death rate is two to three times higher.

Follow the Basics of Healthy Eating.

To maintain a healthy weight, you have to eat the right foods throughout the day. Fruits, vegetables, grains and other healthy items will help keep your body balanced and prevent unwanted weight gain.

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Join a Gym.

Even though you might not have the ambition to do so, exercise is important. Joining a gym is crucial to being able to eliminate excess weight and inches.

Weigh yourself on a Weekly Basis.

Take the time to weigh in once per week to evaluate your progress. Monitoring your weight regularly will help ensure you aren’t packing on pounds that you not aware of.

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Lesson Your Alcohol Intake.

For many individuals, they don’t realize that alcohol is loaded with sugar and excess calories that can hinder weight loss.

Walking.

Taking a brisk walk 20-30 minutes per day will help you lose weight and keep your joints and muscles healthy.

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Don’t Eat Late at Night.

Even though you might be tempted to grab a snack late at night, it can be one of the worst things for you. In doing so, you are going to have all of these calories sitting in your stomach and nowhere for them to go.

Fix Your Sleeping and Waking Times.

Get on a regular schedule for sleeping and waking up to make sure your body has the energy needed to get through the day.

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Take the Stairs.

By taking the stairs instead of the elevator or escalator, you will burn off a few calories and keep your body moving and active at the same time.

Don’t Just Sit in Your Office.

Your body is meant to move, so sitting around all day isn’t good for it. You have to get out there and do something, even if it is for a few minutes at a time during the workday.

Maximize Your Workout.

Switch your workout up and make the most of it. Varying your routine will ensure your muscles don’t get accustomed to your regimen. In short, your body is meant to get up and do something. Don’t just sit back and expect the weight to fly off because that isn’t going to happen unless you take the initiative to make it happen following weight loss tips. Getting to a healthy weight will help eliminate a number of health problems all in one swoop.

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Kathy Mitchell

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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