Typically, belly bloat is the result of eating something that causes an inflammatory response, leading to increased gas in your abdomen—which can be really uncomfortable!
So, what relieves bloating, and how can you prevent it? Instead of turning to gimmicky supplements and products, let’s dive into the proven lifestyle strategies that offer much-needed relief.
Here are our six best lifestyle tips to help get rid of and prevent belly bloat.
1. Stay Hydrated
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The amount of water you drink in a day is one of the most important aspects of your overall health. If you aren’t drinking enough water, it’s likely contributing to your belly bloat.
Water helps to flush out toxins and waste from your body through urination, so drinking more fluids will help with digestion. It helps to nix the effects of those salty foods, too.
If you’re wondering how to debloat fast, drinking water is a quick and easy way to do it. Aim for at least eight glasses of water per day.
2. Pay Attention to How You Chew
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Yep, how you chew makes a difference! Instead of chatting while eating, make a conscious effort to eat slowly. Chewing your food will improve digestion (and satisfaction), so try to only talk in between bites.
Side note: Chewing gum also causes you to swallow a lot of air, which can lead to bloating.
3. Take it Easy on Carbs and Sodium
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When you’re trying to avoid bloating, there are several foods you may want to stay away from.
Carbs increase fluid retention in your body and can make you feel bloated. To debloat, you can reduce carbohydrates for about a day or two and make the basis of your diet greens and lean proteins.
The same goes for sodium! The recommended daily amount of sodium is 1,500 grams, but the average American consumes 3,400 grams. That’s more than double! Instead of flavoring your food with salt, use herbs, fresh ground pepper, cayenne pepper, or salsa.
4. Incorporate Yoga
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Yoga is one of the best forms of exercise because it is a low-impact, relaxing activity. It also helps aid in digestion and fights bloat!
During yoga, your body moves into shapes that help gas travel through the digestive system, which helps relieve all the pressure you feel in your belly.
Taking an Epsom salt bath helps pull excess water from your body. Add two cups of Epsom salts (which you can find at your local drugstore) to your running bathwater.
Soak in the bath for 20 minutes to reduce bloating, relieve muscle tension, and improve your mood!
6. Take a Walk After Eating
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Instead of crashing on the couch after dinner, head outside for fresh air and healthy movement. No matter the weather, walking after you eat can help your body digest food and burn off a few calories.
By incorporating these six lifestyle tips into your daily routine, you can effectively reduce and prevent belly bloat, leading to improved digestive health and a more comfortable, flatter stomach!
If you’re just starting your weight loss journey, it can be tough to stay motivated — and that’s normal! Boosting your overall health requires serious commitment and lifestyle changes, which isn’t always easy.
To help, certified personal trainer and health coach Chris Freytag offers eight tips she shares with her clients for keeping weight loss and exercise on track.
1. Identify Your “Why”
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What is the ultimate reason you want to lose weight?
Your “why” is the purpose behind the action that will drive you forward when times get tough. Think of it asyour “purpose statement.”
It should be more than just wanting a better physique; it needs to have emotional meaning. It connects to your life values and is so much deeper than just weight loss! (Weight loss is the byproduct of your new habits.)
For example:
Are you looking to improve your overall health?
Do you want more energy or confidence?
Are you trying to stay healthy for your kids or grandchildren?
Do you have medical issues that would benefit from a healthier weight?
No matter the incentive, figuring out why you’re striving for a transformation can help sustain your dedication and keep you on track. These deeper desires will eventually result in weight loss because you’ll change your habits to achieve them.
2. Break Down Larger Goals Into Smaller Steps
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Achieving success necessitates goals, which help you focus your energy and create a plan. Your goals should be realistic, measurable, and achievable within a reasonable amount of time.
To ensure that you are setting yourself up for success, it’s best to break down large goals into smaller tasks or steps. Smaller objectives can be established to make the larger goal more manageable and keep you inspired as you progress.
Example: If your aim is to shed 10 pounds by the start of summer, break it down into bite-sized portions, such as losing 1-2 lbs per week for the upcoming months.
You can also set weekly or monthly mini-goals. All of your small successes will add up over time and help keep you on track toward achieving your overall goal.
Example: Exercise five times a week for 20 minutes or cut out sugary snacks from your diet completely.
3. Find Your Support System
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When aiming to reach objectives, consider who or what support systems you can utilize to ensure success.
Examples:
Consider asking for support from friends and family who can offer encouragement when needed.
Join a gym with knowledgeable trainers who can provide guidance during workouts.
Connect with an online community where people share their experiences related to similar objectives so that you don’t feel isolated on your journey toward success.
4. Create a “Stop/Start Doing” List
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Once your goals are set and organized, it’s time to create a plan of action. This is often where people stop! They set their goals but never really decide how they will actually make them happen.
An action plan should outline the daily, weekly, and even monthly tasks you need to complete. It also involves a timeline for completing each step.
The first step is to create a stop/start-doing list. This helps identify the habits you know you need to stop doing and creates awareness of the habits you’d like to adopt.
Example: Let’s say your goal is to eat healthier. Here is your “stop/start doing” list:
During week two, make sure you’re getting five fruits and vegetables per day. (I.e., something to start doing.)
During the following weeks, add more things to stop and start doing. You’ll create better habits as you do!
5. Create Timelines That Help Fit in New Routines
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Consider how much time and effort each new habit will take to fit into your lifestyle without becoming overwhelming or too difficult to manage.
Example: If your nearest gym is 30 minutes away, maybe exercising at home is a better choice. If necessary, adjust the timeline accordingly to work along with your schedule and other commitments.
6. Build In Rewards
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Make sure you include rewards along the way! This could be in the form of self-care after reaching certain milestones, or celebrating small victories with the purchase of something you’ve wanted for a while.
You decide what works for you, but make sure you celebrate the milestones because you deserve it!
7. Monitor Your Progress
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Regularly monitor progress on each task with weekly reviews. This holds you accountable and keeps you motivated!
Remember that you might not reach your goals in the first weeks or months—but don’t get discouraged. Just ensure your action steps are realistic and achievable so they don’t become overwhelming or discouraging.
8. Journal Your “Why”
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Journaling your “why” is a powerful tool to help you stay focused and motivated on the path toward creating a healthier, happier life.
Writing down how you feel before beginning any kind of lifestyle change helps you stay connected with yourself during moments of doubt or discouragement. It allows you time to reflect on your progress thus far and what lies ahead if you remain committed over time.
Journaling before, during, and after your progress allows you access to your innermost thoughts, which gives clarity during the journey.
Expert Tip: As progress is made toward each goal, reviewing your notes and thoughts is insightful! It provides motivation to keep going and allows you to look back over your journey and appreciate how far you’ve come since setting out on your path toward self-improvement.
The Takeaway
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Here’s a quick recap for reaching your weight loss goals:
1. Celebrate small wins: Celebrating small wins along the way can help keep you focused and motivated on your larger goal. Acknowledge each step forward as an accomplishment and reward yourself with something special, like a massage or a night out with friends.
2. Visualize your goals: Take time to visualize what achieving your goals would look like in detail. Connect to how you feel as you get closer. This will help remind you why you are working on these new habits and motivate you to keep going even when things get tough.
3. Find inspiration: Surround yourself with positive people who have achieved their goals or are currently working towards them. Reading stories of success from others can also provide great inspiration and motivation for your own journey ahead.
4. Break down goals into manageable steps: Breaking down large goals into smaller steps makes them more manageable and less intimidating, which helps maintain motivation levels over time. Make sure the steps are realistic and don’t become overwhelming. Setting unrealistic expectations can lead to discouragement rather than motivation if not met quickly enough.
At the end of the day, weight loss is hard! You need to dig deep inside, find your grit, be patient, and stay the course.
Looking to ignite your metabolism and burn fat more effectively? The foods you eat play a crucial role in boosting your metabolic rate and promoting fat loss.
By incorporating specific foods into your diet, you can enhance your body’s ability to burn calories and shed pounds.
Here, we’ll explore how your metabolism works and 21 powerful foods that are not only delicious but also help speed up your metabolism and aid in weight loss.
Understanding How Your Metabolism Works
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Whether you’re trying to lose weight or just be healthier overall, having an efficient metabolism is essential.
Metabolism is a two-part process consisting of anabolism and catabolism. During anabolism, energy is created and stored, and during catabolism, energy is released.
Your metabolism consists of the way your body processes everything you ingest and works to convert the sugar, protein, and fat from your food and drink into energy. The faster your metabolism, the easier your body can digest while also helping you to burn fat and lose pounds—even when you’re sleeping.
A slow metabolism, however, can hinder your efforts to get and stay healthy. Everyone’s metabolism is slightly different and depends on a combination of factors, including age, genetics, gender, and weight. (And knowing your type is helpful for weight loss!)
That said, what you put in your body can also increase or slow your metabolism.
The next 21 foods are the best options to help boost your metabolism and burn more fat.
1. Almonds
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Almonds are a perfect snack that are rich in protein, fiber, and monounsaturated fat, which all work to keep you satisfied. In fact, a study published in the Journal of Nutrition discovered that increasing your protein intake boosts satiety, which works to control your overall calorie intake.
2. Asparagus
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This vegetable is not only delicious but is also low in calories while being high in nutrients.
Asparagus is also rich in vitamin B-2, which research has shown can positively affect metabolic rate since it aids in the production of energy by working to metabolize carbohydrates, fats, and proteins.
3. Beans
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Beans are chock-full of fiber and resistant starch. A 2004 study found that resistant starch was linked to increased fat metabolism and decreased fat storage.
Because fiber is tough to digest, the body boosts metabolism due to the extra work required.
4. Cruciferous Vegetables
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Cabbage, Brussels sprouts, broccoli, and cauliflower have high water and fiber content—a combination that promotes satiety while also increasing your body’s ability to burn fat by a whopping 30 percent!
5. Celery
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Celery is considered a thermogenic food, also known as a fat-burning food. It also has high levels of calcium.
Studies show that not getting enough calcium can trigger the release of calcitriol, a hormone that causes fat storage.
6. Coconut Oil
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Coconut oil contains a unique combination of fatty acids that have powerful effects on metabolism. One study concluded that 15-30 grams of medium chain fats per day boosted energy expenditure by 5 percent, which totals about 120 calories per day.
7. Coffee
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Coffee is one of the few substances known to help mobilize fats from fat tissues and boost metabolism. Research has found that caffeine can increase metabolic rate by 3 to 11 percent.
8. Cucumbers
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Packed with water, cucumbers are known as a natural diuretic and can help hydrate your body while providing you with plenty of vitamins, nutrients, and fiber. It’s also rich in vitamin C, which has been found to boost metabolism.
9. Berries
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Berries are high in fiber, which acts like a sponge to absorb and move fat through the digestive system at a rapid rate, allowing less of it to be absorbed. Blueberries and raspberries, for instance, contain the flavonoid anthocyanin, which has been found to increase metabolism.
10. Ginger
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Ginger has long been revered for its medicinal benefits, including its ability to increase metabolism.
One study conducted in 2012 in the journal Metabolism found participants who consumed the spice showed greater levels of thermogenesis and reported lower levels of hunger.
11. Green Tea
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Green tea is chock-full of health benefits, making it a popular superfood on many health experts’ lists. It’s also among the easiest ways to boost your metabolism, with one study finding that green tea extract increased the metabolism by 4 percent over a 24-hour period.
12. Turkey
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Turkey is a lean meat that is high in protein, allowing the body to build muscle while losing fat as it revs up the metabolism.
Researchers at the Pennington Biomedical Research Center put 16 healthy adults on high-calorie diets with varying amounts of protein and concluded that, while all the participants gained similar amounts of weight, those who ate normal- and high-protein diets stored 45 percent of the excess calories as muscle.
13. Citrus Fruits
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Fruits such as lemons and grapefruits have been shown to help burn more and keep metabolism high. This is likely the result of their high levels of vitamin C, which reduces insulin spikes.
14. Melon
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Popular melons like honeydew and cantaloupe both taste great and are low in calories, making them a perfect addition to any weight loss program. Melons are also rich in potassium, which is very important for boosting metabolism.
15. Oatmeal
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This fat-burning food is well-respected in the health world, as oats are fiber-rich and contain no saturated fat. Oatmeal contains beta-glucan, a soluble fiber that keeps hypertension, insulin resistance, and abnormal levels of fat in the blood at bay.
The chemical compound capsaicin, found in chili peppers, has been shown to speed up heart rate and metabolism.
Research specifically shows that after eating foods with capsaicin, the body’s metabolic rate can increase by 15 to 20 percent for up to two hours.
17. Spinach
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Spinach is rich in magnesium, a crucial mineral for the body. Magnesium is particularly important in regulating blood sugar and metabolism. Research shows that people who consume the most magnesium are the least likely to develop type 2 diabetes.
The reasons water is beneficial for our health seem infinite, and a speedier metabolism is one of them.
A study published in the Journal of Clinical Endocrinology and Metabolism even found that drinking lots of water increases metabolic rate by 30 percent in healthy men and women.
Along with being low in saturated fat yet high in protein, salmon is also rich in omega-3 fatty acids (EPA and DHA) that boost levels of fat-burning enzymes while lowering levels of fat-storage enzymes. It’s also been found to increase metabolism by as much as 400 calories a day.
20. Apples and Pears
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Research has found that apples and pears boost metabolism and speed up weight loss.
Performed by the State University of Rio de Janeiro, a study concluded that women eating three small apples or pears daily lost more weight than those who did not.
21. Soups
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Whether it’s a warm soup in the winter or a gazpacho in the summer, soup can fill you up while slimming you down.
In fact, a study on soup done at Penn State University discovered that its combination of liquids and solids can suppress appetite, reducing the intake of excess foods, speeding up metabolism, and burning fat.
Remember, small changes can lead to big results, so start adding these superfoods to your meals today and enjoy the benefits of a faster metabolism!
Quinoa—an edible seed and plant-based protein—is packed with fiber and protein, contains all nine essential amino acids, is gluten-free, low in sugar and carbs, and contains antioxidants that help reduce inflammation. (A real nutritional powerhouse!)
And here’s a fun fact: although technically a seed, quinoa is classified as a whole grain. One cup of cooked quinoa offers around 8 grams of protein and 5 grams of fiber.
There are plenty of reasons to incorporate quinoa into your diet, so here are seven of our favorite quinoa recipes that aren’t just delicious—they’re incredibly healthy!
1. Breakfast Quinoa Bowl
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Rise and shine with this sweet and energizing quinoa breakfast recipe!
For a delicious and energizing start to your day, all you need is some quinoa, vanilla almond milk (or milk of your choice), a sprinkle of cinnamon, and some fresh berries.
We’re pretty excited about this zesty and delicious quinoa salad!
Add some black beans, tomatoes, onion, fresh cilantro, and lime juice for a healthy, flavorful salad that’s the perfect meal or side dish any day of the week.
6. Grilled Golden Beet Salad with Quinoa and Citrus Dressing
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Sometimes, you just need a refreshing, crisp salad—and this one delivers!
The salad is a simple combination of quinoa, beets, arugula, and red onion. For the dressing, all you need is apple cider vinegar, olive oil, and a freshly squeezed orange for a delightfully tangy addition.
7. Crunchy Thai Chicken Quinoa Salad with Peanut Dressing
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In the mood for some Thai food? Here’s a healthy twist on it!
This Thai chopped salad offers versatility—it’s perfect for a potluck or prepping healthy lunches all week long. The peanut dressing is the perfect combination of heat, sweetness, tang, and delicious peanut goodness.
Note: If you’re looking for a vegetarian option, just skip the chicken!
One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine!
Even if you’re already noticing mobility issues crop up, it’s never too late to start exercising. In fact, a quick mobility routine is often all it takes to start feeling better.
Here are the biggest benefits of mobility exercises:
Keeps joints healthy
Improves stiffness and pain
Makes everyday activities easier
Help you stay active
Helps you look (and feel!) younger
To see these benefits firsthand, read on to discover 9 simple mobility exercises from certified trainer Chris Freytag to help keep you active and healthy for years to come. (No equipment required!)
Tips for Doing These Exercises
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Before starting the next 9 exercises, here are a few tips to keep in mind:
These mobility exercises are for older adults with mobility issues and those looking to stay active. They’re not for people with injuries. These folks should work with a physical therapist or other healthcare provider who can supervise their recovery.
You only need floor space or a yoga mat!
Do these exercises two to three times per week. Keep your movements controlled and work at a comfortable pace.
At first, these exercises might feel awkward and stiff. But the more you do them, the warmer your muscles and the looser your joints will get. Over time, the following exercises will feel easier, and so will daily physical activity.
Let’s get started!
1. Shoulder Rolls
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Basic shoulder rolls are simple exercises that loosen up the shoulder muscles and joints. Shoulder mobility is critical for basic tasks like reaching overhead and sports like tennis and swimming.
How to perform a shoulder roll:
Stand with your feet hip-width apart.
Shrug your shoulders up toward your ears. Then, slowly roll them in a forward motion.
After about 30 seconds, roll your shoulders in a backward motion.
Muscle Groups Targeted: Shoulders
2. Arm Circles
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This move loosens the shoulder joints and engages the shoulders, biceps, and triceps. It’s an easy way to improve posture and get your arms and shoulders ready for sports like swimming and pickleball.
How to perform an arm circle:
Stand tall with your feet shoulder-width apart.
Raise and extend your arms to your sides.
Without bending the elbows, rotate your arms forward in small circles for 30 seconds. Then, rotate your arms backward in small circles for 30 seconds.
Muscle Groups Targeted: Shoulders, Biceps, Triceps, Upper Back
3. Hip Circles
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This simple exercise helps loosen up the muscles and joints in your hips. As the hips play a role in practically every activity you do, it’s important for them to have a healthy range of motion.
How to perform a hip circle:
Stand tall with your feet shoulder-width apart and place your hands on your hips.
Keeping a slight bend in your knees, slowly circle your hips in a clockwise direction for 30 seconds. Then, switch directions and circle your hips counterclockwise for 30 seconds.
Muscle Groups Targeted: Lower Back, Hips
4. Standing Side Bends
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The standing side bend stretches the spine and obliques (side abs). This helps improve posture for sports, new exercise, and daily activities.
How to perform a standing side bend:
Stand tall with feet and legs together. On an inhale, reach both arms straight up overhead.
Lower your right arm to the right side of your body. On an exhale, lengthen the left arm over your head, bending your body gently to the right.
Inhale to return both arms overhead and repeat on the left side. Do six to 10 reps per side.
Modification: Do this exercise in a sturdy chair if you get tired from standing or can’t keep your balance while bending. If chair exercises fit your comfort zone, try these 10 best chair exercises for seniors, too!
Muscle Groups Targeted: Spine, Obliques
5. Wall Push-Ups
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Wall push-ups are a great mobility exercise for seniors that target the shoulders, chest and triceps. It helps with daily activities such as pushing open doors and getting up from a chair.
How to perform a wall push-up:
While standing, place your hands on a wall shoulder-width apart.
Perform a push-up, lowering your chest toward the wall slowly. Then press back up.
Your elbows should angle behind you, not point straight out to the sides.
Do six to 10 reps.
Muscle Groups Targeted: Shoulders, Triceps
6. Side-to-Side Lunges
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This is a great lower-body exercise for strengthening your quads, glutes, hamstrings, and inner and outer thighs—and by moving side-to-side, you’ll improve balance and stability.
How to perform a side-to-side lunge:
Start standing with feet slightly wider than shoulder-width apart and toes pointed forward.
Shift your body weight onto one leg and bend the knee to a 90-degree angle. Press your glutes behind you and keep the other leg straight.
Return to the center and switch sides. Do six to 10 reps per side.
Modification: To make this exercise easier, shorten your range of motion or hold onto the back of a chair for balance.
Muscle Groups Targeted: Quads, Glutes, Hamstrings, Outer Thighs, Inner Thighs
7. Cat-Cows
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The cat-cow yoga pose is a great mobility exercise for seniors that uses slow movements to release tension all along the spine, from the neck to the tailbone. It’s very effective for improving posture and doesn’t require any special equipment.
How to perform a cat-cow:
Begin on your hands and knees with hands directly under shoulders and knees directly under hips.
Start with your spine in a “neutral” or long position. On an exhale, slowly tuck your tailbone, lowering the crown of your head so your back gently rounds into a cat pose.
Return to a neutral spine. On an inhale, gently lift your chest and tailbone so your lower back curves downward. Look slightly upward with a relaxed neck. This is cow pose.
Continue alternating between cat and cow for six to 10 reps.
Modification: You can also do cat-cow while standing if the floor version is too challenging. Simply place your hands on top of your knees or the seat of a chair and focus on moving your spine.
Muscle Groups Targeted: Neck, Spine, Shoulders, Upper Back, Middle Back, Lower Back
8. Bird Dogs
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The bird-dog strengthens the lower back and abdominals while teaching your body to balance and find stability.
How to perform a bird-dog:
Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
Reach one arm long, draw in the abdominals, and extend the opposite leg behind you. Hold briefly.
Return your hand and knee to the floor and repeat on the other side. Do six to 10 reps per side.
Modification: To make the exercise easier, lift just one limb at a time instead of two, or keep your limbs closer to the ground.
Muscle Groups Targeted: Abdominals, Lower back
9. Glute Bridge
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The bridge is a classic yoga pose that stretches the chest, neck, spine, and hips and strengthens the glutes, core, and lower back.
How to perform a glute bridge:
Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones.
Place your arms flat on the floor at your sides and tuck your shoulders under your back.
Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat.
Continue to move your hips up and down for 30 seconds.
Muscle Groups Targeted: Chest, Neck, Spine, Glutes, Abdominals, Lower Back
In today’s modern world, it’s all too common to spend the majority of our day sitting. Whether it’s at a desk, in front of the TV, or even while eating, our bodies often remain in a sedentary state for far too long.
However, incorporating light exercise into our daily routine can be a game changer —and one simple solution is the increasingly popular walking pad.
A walking pad is a versatile and compact piece of equipment (a mini treadmill, so to speak) that can keep you active whether you’re working, watching TV, or even cooking. With their affordable and lightweight design, walking pads are more approachable than traditional treadmills. The best part? All of those extra steps make the perfect addition to any weight loss plan!
Here, we’ll examine why it’s important to boost your daily steps, everything you need to know about walking pads, and how they can help you lose weight.
Why Daily Movement is So Crucial
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We typically think of movement and calorie expenditure in terms of minutes of exercise. But, a lot of our daily activity ultimately comes from non-exercise activity thermogenesis (or NEAT).
So, what is NEAT? In short, NEAT includes all the activities we fit into our busy schedules that aren’t “exercise.” Think of things like walking to lunch, pacing on the phone, cleaning, cooking, climbing up and down stairs, watching your kids, folding laundry — the list goes on.
Basically, NEAT is comprised of all the daily tasks that require some kind of physical activity. (But you wouldn’t consider it “exercise,” per se.)
Why is NEAT So Important?
Dr. James Levine of the Mayo Clinic explains the importance of NEAT and the worthwhile opportunity for weight loss and other health gains.
Dr. Levine pioneered the treadmill desk, and his studies showed that when a healthy individual walks at a slow pace of around 1-2 mph during the workday, they can burn a significant amount of extra calories. This can make a huge impact in people’s weight loss efforts. It’s not sweaty exercise; it’s just consistent movement!
Levine makes the convincing argument that NEAT could burn up to 1,000 extra calories per day when added strategically to the workday.
As we begin to understand the importance of NEAT, it’s easy to see how working from home or sitting at a desk all day can be quite an obstacle. How can you incorporate more movement into your day when you’re glued to a desk?
That’s where walking pads come into play!
Walking Pads vs. Treadmills
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Both walking pads and classic treadmills provide an opportunity for cardiovascular exercise. They are both exercise equipment tools with a user-friendly operation that can be used in a home gym or home office. However, the two have pretty stark differences.
Treadmills
Treadmills are commonly known for their powerful performance and have been a staple running machine in home gyms for years. They are typically heavy and immobile and take up quite a bit of space. Treadmills have many great features, like incline control and higher maximum speed capacities. They can be used for anything from a daily walk to an intense run.
Walking Pads
On the other hand, walking pads are a newer product on the market. With many workers trying to combat sitting at a desk all day and social media trends like cozy cardio, it makes sense that these walking pads are quickly gaining popular product reviews.
These compact treadmill options are smaller, have lower speed capacities, and are usually portable, making them a great option for limited space. They are a simpler, more affordable option that allows you to walk for a long time in your home office or living room. Some have the capacity for running, but not nearly in the same way as a traditional treadmill does.
Benefits of Walking Pads
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Walking pads work well just about anywhere. Any space from a small apartment to a home will work!
Whether working from home or watching TV, the extra steps will benefit your health and general mobility.
Here are just a few of the benefits of walking pads:
Increase NEAT activity easily at home
Compact designs are great for small spaces
Easy to store when not in use
Easy way to stay active while working
Affordable pricing
Getting Started With Walking Pads
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Walking pads are different than traditional treadmills. If you’re just starting to learn about walking pads, here are a few things you should know:
Speed Capacity: Walking pads are made for slower movement than treadmills. Most walking pads have various speeds and will top out at a certain point. Top speed can max out around 4 miles per hour. If you’re looking for higher speeds or an option for running, a traditional treadmill might be a better fit.
Portability: The walking pad’s beauty is that it works well in small spaces. Its compact design allows for easy storage under desks, beds, or against the wall, saving valuable space. Some models are even foldable.
Size: These machines are made to be compact. Small, foldable, and movable designs are popular!
Weight Capacity: The weight capacity for walking pads is much lower than a traditional treadmill. Common weight capacities are around 200-250 pounds. You’ll want to choose an option that works with your weight limit.
Walking Pad Affordability: The good news is, since they are smaller and simpler than traditional treadmills, they are more affordable, too! Many walking pads fall within the price range of $200 to $500.
Data Tracking: Fair warning: A fitness tracker on your wrist, like the Apple Watch, may not accurately record your steps if you’re working at a standing desk. Typing and resting your arms on the desk will throw off the tracking. Luckily, most walking pad models have features that report your speed, time, distance, and calories burned.
Can a Walking Pad Help You Lose Weight?
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In short, yes! Walking pads are great for weight loss. Incorporating more steps into your day with a walking pad helps increase your calorie expenditure, which is key for losing weight.
But remember, your diet is also essential. If you walk all day but also eat unhealthy snacks and sugary drinks, weight loss will be much harder.
That said, walking pads can certainly be helpful in your weight loss journey. If you’re already incorporating a healthy diet and appropriate exercise levels, extra daily movement may help push you towards your goals.
The extra low-impact activity of walking can also relieve stiffness and soreness and help keep your joints lubricated and strong, which helps you stay healthy and avoid injury.
Strength training, core exercises, and yoga are all great additions to expedite your weight loss journey. Walking pads can help with weight loss when you incorporate them into a well-rounded strategy.
If you’re ready to get started, check out our top walking pad picks from a fitness expert!
Power walking is one of the most underrated forms of exercise—but it shouldn’t be! Walking is a simple yet powerful way to boost your fitness and aid in weight loss.
There are so many benefits associated with regular walking, including:
It’s low-impact: Walking gives you a great heart rate boost without wreaking havoc on your joints and connective tissue.
It burns calories: A power walk can burn anywhere from 200 to 400 calories per hour or more, depending on the speed.
It can ease knee pain from osteoarthritis.
It can protect your heart: Research shows that walking can lower your risk of cardiovascular events, such as a heart attack or stroke.
It can help prevent varicose veins.
It helps improve your immune system.
It can lower your blood pressure.
Here, Chris Freytag, a certified personal trainer and founder of Get Healthy U, offers 7 tips for maximizing your weight losswith power walking.
1. Warm Up First
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Stretching is crucial, even before a walk! Warming up your muscles helps you avoid strain and injury. If you’re too sore or in pain after a walking workout, it can throw a wrench in your routine.
After a stretch, begin your walk slowly. Start by walking for about 5 minutes at a slower pace, and consider adding some walking lunges and hip circles.
2. Maintain Good Posture
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Posture is key to a good power walk. Here are some tips to keep in mind:
Stand tall: Pull your abs in, keep your head up, pull your shoulders back (but keep them relaxed), and lift your chest.
Keep your arms moving: Good arm motion will help you burn 5 to 10 percent more calories. Make relaxed fists, bend your elbows 90 degrees, and keep your elbows pulled in close to your body as you pump your arms straight forward (not diagonally). Be sure they stay low, not going past your breastbone.
Watch your foot motion: Your footsteps should be in a heel-to-toe motion. Your heel hits first, then your foot rolls through your toe.
Keep your strides natural: Don’t try to speed up by taking giant steps or an unnaturally long stride.
3. Incorporate Hills
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Thanks to gravity, it requires more energy to walk uphill, and you’ll burn more calories!
For every 1 percent of the uphill grade, a 150-pound person burns roughly 10 more calories per mile. If you’re walking on an indoor treadmill or walking pad, try gradually bumping up the incline if you can.
4. Add a Little Weight
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A weighted vest surrounds your core, keeping you balanced while helping you burn more calories.
One study found that those who wore a weighted vest equal to 15 percent of their body weight while walking on a treadmill burned 6.3 calories per minute, whereas those who didn’t burned 5.7 calories per minute.
Since your body weight is higher with a vest, you’ll boost your walk’s intensity and give your muscles more of a workout while you’re at it!
5. Keep a Brisk Pace
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While you don’t need to run, you do need to walk briskly to increase your calorie burn. You’ll know you’re getting a good moderate-intensity walk when your breathing is harder and talking becomes more difficult.
Aim for a moderate-intensity walk of at least 2 to 3 mph to reach that coveted fat-burning zone. When you’re up for it, increase your speed to 3 to 4 mph to really maximize the number of calories burned.
Interval walking can improve your endurance and help torch calories. Intervals include alternating short bursts of walking at a faster pace with short periods at a slower pace. You may actually prefer intervals if you’re not up for maintaining a quicker speed during your entire walk.
Try walking for three to four minutes at an average pace, then walk briskly (ideally, 3 to 4 mph) for 30 seconds. Repeat this five to ten times for an effective calorie-burning power walk. As you begin to build more endurance, you can increase the amount of time you walk briskly and reduce your time at a slower pace.
7. Be Mindful of Your Body
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Remember not to go too hard, too fast!
Power walking too many miles can increase the risk of injury and soreness. Don’t be tempted to start aggressively in an attempt to burn more calories.
If you are new to power walking, shoot for 15-20 minutes or less on your first few walks. After a week of regular movement, increase your time to 20-25 minutes.
After a couple more weeks, you will be up to a solid 30 to 45-minute walk! A good rule of thumb is to gradually increase your walks by 10 percent each week.
Looking for a fun and effective workout? Enter the weighted hula hoop—a fitness tool that combines playfulness with serious health benefits!
Suitable for all ages and fitness levels, weighted hula hoops offer a unique and enjoyable way to stay active. The best part? Hula hooping is a multiple-muscle group workout, working your core muscles, lower back, hips, and thighs.
Here, seasoned fitness instructor and health coach Chris Freytag offers more insight into weighted hula hoops and the top seven benefits they offer.
What Is A Weighted Hula Hoop?
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A weighted hula hoop is not the $5 normal hula hoop from the drugstore—it’s bigger in circumference and comes in different sizes.
Here’s how a weighted hula hoop works:
Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
Begin to move your hips from side to side. Work up to longer lengths as you get stronger and more confident.
As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
You can also intensify your exercise by walking forward and backward.
Keep things light and fun by watching TV or listening to music while you hoop.
Can Weighted Hula Hoops Help You Lose Weight?
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They sure can! Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance—and, of course, the more calories you burn, the more weight you’ll lose.
By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.
This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.
If you’re interested in giving a weighted hula hoop a chance, try starting small at first, hula hooping for 5 to 15 minutes a few times a week.
Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop). You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout. Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!
Next, let’s look at the benefits! The following are seven great benefits of weighted hula hoops.
1. They Boost Overall Fitness
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Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health.
The added weight engages core muscles, making it a more intense workout than traditional hula hooping.
It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints.
2. They Improve Core Strength
Photo Credit: Depositphotos
Hula hooping, especially with a weighted hoop, engages the core muscles extensively.
This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.
Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine.
The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.
4. They Are Accessible
Photo Credit: Depositphotos
Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people.
They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.
5. They Help Relieve Stress
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Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers.
Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.
6. Exercising with Weighted Hula Hoops is a Great Social Activity
Photo Credit: Depositphotos
Hula hooping can be done alone or in groups, making it a fun social activity.
There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.
7. They Promote Weight Loss
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Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet.
The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!
It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.
Don’t worry if you couldn’t hula hoop as a kid—these are easier to keep up on the hips!
The weight can range, so you can find the right choice for you. (If you’re worried about hip pain, stick to the lighter options.)
How to use a weighted hula hoop correctly:
Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
Begin to move your hips from side to side. Work up to longer lengths as you get stronger and more confident.
As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
You can also intensify your exercise by walking forward and backward.
Keep things light and fun by watching TV or listening to music while you hoop.
Can Weighted Hula Hoops Help You Lose Weight?
Photo Credit: Shutterstock
They sure can! Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance—and, of course, the more calories you burn, the more weight you’ll lose.
By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.
This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.
If you’re interested in giving a weighted hula hoop a chance, try starting small at first, hula hooping for 5 to 15 minutes a few times a week.
Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop). You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout. Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!
Next, let’s look at the benefits! The following are seven great benefits of weighted hula hoops.
1. They Boost Overall Fitness
Photo Credit: Shutterstock
Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health.
The added weight engages core muscles, making it a more intense workout than traditional hula hooping.
It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints.
2. They Improve Core Strength
Photo Credit: Depositphotos
Hula hooping, especially with a weighted hoop, engages the core muscles extensively.
This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.
Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine.
The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.
4. They Are Accessible
Photo Credit: Depositphotos
Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people.
They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.
5. They Help Relieve Stress
Photo Credit: Depositphotos
Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers.
Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.
6. Exercising with Weighted Hula Hoops is a Great Social Activity
Photo Credit: Depositphotos
Hula hooping can be done alone or in groups, making it a fun social activity.
There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.
7. They Promote Weight Loss
Photo Credit: Shutterstock
Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet.
The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!
It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.
It takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes.
They typically weigh between a half to a full pound each.
The bigger diameter makes it easier to learn.
Don’t worry if you couldn’t hula hoop as a kid—these are easier to keep up on the hips!
The weight can range, so you can find the right choice for you. (If you’re worried about hip pain, stick to the lighter options.)
How to use a weighted hula hoop correctly:
Start by simply spinning the weighted hula hoop around your waist for as long as you can. Start with feet parallel and hip-width apart.
Begin to move your hips from side to side. Work up to longer lengths as you get stronger and more confident.
As your skill improves, you can challenge yourself by trying to spin in both directions. This requires more mind focus.
You can also intensify your exercise by walking forward and backward.
Keep things light and fun by watching TV or listening to music while you hoop.
Can Weighted Hula Hoops Help You Lose Weight?
Photo Credit: Shutterstock
They sure can! Weighted hula loops are a fun way to get moderate-intensity cardiovascular exercise. Using these fun hoops can help burn calories and improve endurance—and, of course, the more calories you burn, the more weight you’ll lose.
By adding weight to the hoop, you also engage your core ab muscles. They can also effectively target your lower back, hips, and thighs.
This effective low-impact exercise is also easy on the joints. Adding weighted hula hoop exercises to your overall fitness and nutrition routine can certainly help you reach your weight loss goals.
If you’re interested in giving a weighted hula hoop a chance, try starting small at first, hula hooping for 5 to 15 minutes a few times a week.
Ultimately, how often you do hula hooping will depend on personal preference (just like the weight of the hoop). You can hoop in your living room for 10 minutes any time you want or add it to the beginning or end of another workout. Look for an adjustable hoop with easy assembly that you can use in a home gym or take with you on the go!
Next, let’s look at the benefits! The following are seven great benefits of weighted hula hoops.
1. They Boost Overall Fitness
Photo Credit: Shutterstock
Using a weighted hula hoop provides an effective moderate-intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health.
The added weight engages core muscles, making it a more intense workout than traditional hula hooping.
It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints.
2. They Improve Core Strength
Photo Credit: Depositphotos
Hula hooping, especially with a weighted hoop, engages the core muscles extensively.
This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture.
Simply put, hula hooping is a fun form of exercise! Many people find it entertaining, which encourages them to stick with their workout routine.
The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.
4. They Are Accessible
Photo Credit: Depositphotos
Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people.
They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen.
5. They Help Relieve Stress
Photo Credit: Depositphotos
Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers.
Engaging in regular hula hooping sessions can help reduce stress and improve overall mental well-being.
6. Exercising with Weighted Hula Hoops is a Great Social Activity
Photo Credit: Depositphotos
Hula hooping can be done alone or in groups, making it a fun social activity.
There are communities and classes where people gather to hula hoop together, fostering a sense of community and support among participants.
7. They Promote Weight Loss
Photo Credit: Shutterstock
Regular aerobic exercise, like hula hooping, can contribute to weight loss when combined with a balanced diet.
The combination of cardiovascular exercise and muscle engagement can help individuals shed excess weight!
It’s important to note that while weighted hula hoops offer various benefits, individual results may vary. As with any form of exercise, it’s essential to consult a healthcare professional or fitness expert, especially if you have any underlying health conditions or concerns. This will ensure that hula hooping is suitable for your fitness level.
A sluggish metabolism can be frustrating, especially when you’re trying to maintain a healthy weight or boost your energy levels. While there are some factors you can’t control (such as age, gender, body size, and family history), there are everyday habits might be the culprits behind a slow metabolic rate!
Here, we’ll cover 7 lifestyle habits you may not realize are slowing your metabolism.
1. Consuming Too Much Sugar
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Consuming a bunch of refined sugar activates fat storage in the body, which is hard on your metabolism.
Exercise is crucial if you’re eating a lot of sugar since it allows your muscles use it up instead of storing it as fat. Your metabolism is negatively affected if you’re mostly sedentary with a high-sugar diet.
Some of the biggest culprits are sugary beverages, including sodas, specialty coffees, fruit juices, and energy drinks. In fact, sugar-sweetened beverages (SSBs) are the largest contributor of sugar intake in the United States!
Sugary drinks and foods can also lead to a temporary spike in blood sugar followed by a crash, which makes you feel hungry or thirsty soon after. (Thus, making you eat and drink more.)
Try staying away from things like pastries, cookies, donuts, candy, cupcakes, granola bars, and sweetened yogurt. (Moderation is key!)
2. Slacking on the Protein
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Protein is an indispensable factor for maintaining a vigorous metabolic rate! Research shows that high protein intake significantly boosts your metabolism and increases the number of calories you burn.
Protein contributes to the formation of muscle mass, which also aids calorie expenditure. Make a goal to eat protein at every meal from sources like meat, poultry, seafood, nuts, seeds, dairy, and eggs.
3. Waiting Too Long Between Meals
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Eating habits play an important role in maintaining a healthy metabolism.
Waiting six to eight hours between meals can cause shakiness, low energy, and low blood sugar levels. Throwing off your blood sugar levels can negatively impact your metabolism.
Moreover, when you wait too long between meals, it can cause you to overat! The optimal waiting time between meals is three to five hours. Eating smaller meals more frequently throughout the day can help keep your metabolism running smoothly.
When you do eat, it’s important to eat balanced meals that include lean proteins, complex carbohydrates, and healthy fats. Avoid processed foods high in sugar and saturated fat.
4. Not Hydrating Enough
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Drinking more water comes with plenty of benefits, including speeding up your metabolism. If you’re not properly hydrated, dehydration can slow your metabolism, increase unhealthy cravings, cause blood sugar spikes, and make you feel sluggish all around.
Adequate water intake also:
Helps suppress your appetite
Improves your workouts
Helps remove body waste
Saves you calories when you drink it instead of soda, juice, and sweetened tea or coffee
All of these factors contribute to a healthy body and metabolism and can help promote weight loss.
The recommended water intake for women is around 9 cups daily (8 oz each), and for men, 13 cups.
5. Not Working Your Muscles
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As we age, our muscle mass and strength naturally begin to decrease—a real-life example of “use it or lose it.” Strength training (also known as resistance training) is a safe, effective method for combating muscle loss and preserving bone density.
Strength training exercises use dumbbells, resistance bands, kettlebells, or your body weight to build muscle mass. This increases the body’s ability to burn more calories and boost metabolism. Other benefits of strength training include improved mental and emotional well-being and a decreased risk of conditions like arthritis, diabetes, obesity, and back pain.
The American Heart Association recommends strength training at least twice per week to keep your body stronger, healthier, and less prone to injury.
Stress is an unavoidable part of life, but when it persists and becomes too intense, it can harm your metabolism.
Chronic stress causes the body to release extra cortisol, also known as the stress hormone, which actually tells your body to store fat instead of burn it. High cortisol has been associated with issues like weight gain, fatigue, and difficulty sleeping.
Yoga is an excellent way to reduce stress levels while providing physical benefits such as increased flexibility and strength. Yoga combines breathing exercises with postures that help relax the mind and body while reducing muscle tension. Regular yoga can also stimulate metabolism by soothing the nervous system and improving digestion.
Other stress-relieving techniques include:
Meditation: Meditating can aid in heightening self-awareness so you can spot any hints of pressure or uneasiness before they become too intense. Taking just 10 minutes out of each day for meditation can make a huge difference.
Deep breathing exercises: Deep breathing techniques involve taking slow, deep breaths from the diaphragm instead of shallow chest breaths, which help calm down both mind and body quickly.
Regular physical activity: Exercise has been proven time and again to be one of the best methods for reducing stress levels effectively while helping boost metabolism. It has a positive effect on the hormone balance within our bodies and releases endorphins (the feel-good hormones) into our bloodstream, making us feel happier while decreasing harmful cortisol levels.
7. Not Getting Enough Sleep
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It’s no secret that getting a solid 8 hours of sleep sets you up for success during the day. You’re more alert, energized, and ready to make healthy choices.
A lack of sleep can make your metabolism more sluggish. What’s worse? Most of us overeat to compensate for the energy dip. A study published in the American Journal of Clinical Nutrition found that sleep-deprived people were more likely to choose high-carb snacks, especially late at night.
Getting too little sleep can throw two of your body’s hunger hormones out of whack—leptin and ghrelin—which can cause you to hold onto more fat and crave sugary, salty foods more frequently.
Aim for 7-9 hours of sleep per night. Charge electronic devices away from your bed and avoid screen and TV time right before you go to sleep. You can also try some sleepy time tea, magnesium glycinate, or melatonin to help with sleep.
Imagine living not just longer, but healthier, and more vibrant years!
National Geographic fellow and award-winning journalist Dan Buettner coined the phrase “Blue Zones” after finding places in the world where populations lived the longest and had the highest quality of life. His findings were compiled in multiple books, where he reveals five places with the world’s healthiest and oldest populations, who live to the age of 100 at times the average rate.
While Buettner’s research includes these populations’ exercise and social habits, it also spends a fair amount of time covering what they eat. Not only did he find that people in blue zones share some fundamental nutritional beliefs, but their diets shared some common healthy foods, which are believed to promote healthy aging and longevity.
The following nine superfoods are the main staples of a Blue Zone Diet that promote optimal health and longevity.
1. Leafy Greens
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People living in Blue Zones eat plenty of vegetables, especially greens. But that regular old Romaine isn’t exactly what we mean (not that there’s any shame in your Caesar salad game). People living in Blue Zones eat all kinds of leafy greens, including dark leafy MVPs like kale, spinach, and Swiss chard.
Legumes include beans, peas, and lentils. People living in Blue Zones are their biggest fans! Buettner’s research found that people living in Blue Zones consume at least four times as many legumes as most places in America. People living in Nicoya love black beans; Okinawans prefer soybeans; and residents of Ikaria cite garbanzo beans, lentils, and black-eyed peas as favorites.
Legumes are highly nutrient-dense and a form of complex carbohydrate, meaning they give you a slow and steady dose of energy instead of the crash-and-burn you get from refined carbohydrates. Naturally rich in fiber and protein, legumes fill you up and keep your digestive habits regular, as fiber is often referred to with a wink as “nature’s broom.”
This mighty mushroom is one of the most popular in the world, but residents of Okinawa, Japan, praise it extra highly. They often add them to delicious miso soup or stir-fries. Long heralded in Asian countries for their powerful medicinal qualities, Shiitake mushrooms are said to help lower cholesterol and contain antiviral and even anti-cancer properties.
You can consume them raw or cooked, add them to stews and salads, top them on your favorite steak, or even add them to a homemade flatbread. However you add Shiitake mushrooms to your diet, you can take pride in knowing they pack more than 100 different compounds containing immune-protecting properties.
4. Nuts
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Nuts are one of the most overlooked yet convenient superfoods. Nuts are full of healthy fats and an excellent source of protein. They’re also packed with vitamins and minerals your body needs, like magnesium, folate, vitamin E, and selenium.
Buettner found that Blue Zone residents usually eat about 1-2 handfuls of nuts per day. So, aside from sprinkling them on salads or adding them to your granola, you can also enjoy a handful or two throughout the day as a snack. Choose from almonds, pistachios, walnuts, Brazil nuts, peanuts, and cashews.
5. Sweet Potatoes
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Sweet potatoes are a staple of the Okinawan diet. Although their sweet potatoes actually have purple flesh on the inside, all colors deliver significant nutritional value.
Sweet potatoes contain high amounts of B vitamins and are full of fiber. They’re also an unparalleled source of beta-carotene, which your body converts to the much-needed Vitamin A. This is beneficial because vitamin A helps all your major organs function and also assists your immune and reproductive systems.
Across the globe, Blue Zone residents are busy eating whole grains such as oats, barley, brown rice, and ground corn. These whole grains supply your body with energy and help stave off disease.
A recent study published in BMJ suggests that eating whole grains can help reduce your risk of heart disease, diabetes, cancer, and other ailments. To get more whole grains in your diet, start your day with steel-cut oatmeal or even add a little brown rice to your breakfast.
7. Fruits and Vegetables
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Aside from whole grains, fruits and vegetables are also technically considered carbohydrates. Buettner’s research found that, on average, Blue Zone residents had a diet that was 65% carbohydrates—meaning the world’s oldest people are eating mostly fruits, veggies, and whole grains. This isn’t necessarily breaking news, but it is a good reminder that fruits and vegetables are always a healthy choice.
Some people get hung up on the natural sugar found in carrots or berries, but here’s the truth: natural sugar is not the same as fake sugar, and we’ve never met someone who became sick or obese from loading up on produce. Blue Zone residents know this, too, and they’re busy eating antioxidant-rich berries and grapes, carrots, bitter melon, lemons, and more.
8. Fish
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Many Blue Zone residents consider themselves pescatarians, meaning they avoid red meat but stick with the occasional small serving of fish.
When they do eat fish, they consume roughly three ounces (picture a deck of cards for size) and typically choose smaller fish like sardines, anchovies, trout, or grouper. These fish provide tons of omega-3 fatty acids, can boost heart health, and are an excellent source of protein.
If you can’t quite get over the taste of anchovies, though, never fear. Choosing other types—like salmon—will still deliver plenty of heart-healthy fats and nutrients.
9. Olive Oil
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If you’re familiar with the Mediterranean diet, it shouldn’t surprise you that residents of Ikaria, Greece, love olive oil and other healthy fats!
Olive oil is one of the only plant-derived cooking oils and is full of cholesterol-lowering monounsaturated fats. It also contains polyphenols, which help reduce the oxidative stress within your body. (Over time, oxidative stress from fried foods, smoke, pollution, and other factors can increase your cancer risk.)
The next time you’re preparing a meal, try switching from vegetable or another oil to olive oil. If it’s good enough for people who live past 100, it’s good enough for us!
From preserving muscle mass to boosting metabolism and enhancing bone health, the benefits of protein are vast and essential—especially as you age!
Some of the most high-protein foods include:
Eggs
Fish, such as salmon and tuna
Lean meats, such as chicken and turkey
Lentils, beans, quinoa, and chickpeas
Nuts and seeds, such as walnuts and pumpkin seeds
Dairy products, such as milk, Greek yogurt, and cottage cheese
Soy products like tempeh and tofu
Here, Chris Freytag, a certified personal trainer and health coach, offers 10 compelling reasons why protein is essential for women over 40 and how incorporating it into your diet can help keep you strong, healthy, and energized.
1. Muscle Mass Preservation
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As we age, we naturally start to lose muscle mass, a process known as sarcopenia. Protein intake becomes critical to help preserve muscle mass, which is essential for maintaining strength, mobility, and overall functional independence.
Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolizing it. This can be particularly beneficial for women in mid-life who may experience a slowdown in metabolism.
In addition to protein, these are the top fat-burning foods that can increase your metabolism.
3. Bone Health
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Adequate protein intake is associated with better bone health. Since women are at a higher risk of osteoporosis as they age, ensuring sufficient protein intake can help support bone density and reduce the risk of fractures.
4.Hormonal Balance
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Protein is crucial for hormone synthesis and regulation. Hormonal changes during menopause can affect metabolism and body composition, making protein intake even more important for maintaining hormonal balance.
Including protein in meals can help stabilize blood sugar levels, which is essential for managing energy levels and mood and preventing insulin resistance.
Protein-rich foods are more filling and can help control appetite and reduce cravings, which can be beneficial for women navigating weight management challenges during mid-life.
Whether engaging in resistance training or simply daily activities, protein is essential for muscle recovery and repair, supporting overall physical function and reducing the risk of injury.
8. Skin Health
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Protein is essential for collagen synthesis, which helps maintain skin elasticity and firmness. Ensuring adequate protein intake can contribute to healthier skin as women age.
Protein plays a role in immune function, helping to produce antibodies and supporting the body’s defense against infections and illnesses, which becomes increasingly important as we age.
Protein facilitates the absorption of essential nutrients, including vitamins and minerals, ensuring optimal nutrient utilization for overall health and well-being.
Incorporating protein-rich foods such as lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds into daily meals and snacks can help women in mid-life meet their protein needs and reap the numerous benefits it offers for health and vitality.
How Much Protein Do Women Need Post-Menopause?
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The recommended amount of protein for women in their post-menopausal years varies depending on factors such as activity level, muscle mass, overall health, and individual goals. However, as a general guideline, the Recommended Dietary Allowance (RDA) for protein for adult women is 0.36 grams of protein per pound of body weight per day.
Some experts suggest slightly higher protein intake for women in midlife and beyond to support muscle preservation, bone health, and overall well-being. For older adults, recommendations may range from 0.5 to 1 gram of protein per pound of body weight per day.
For example, a woman who weighs 150 pounds may aim for approximately 54 to 75 grams of protein per day, while a more active woman with the same weight may target closer to 75 to 150 grams of protein daily.
Consulting with a healthcare provider or a registered dietitian can provide personalized guidance on protein intake and overall nutrition for women in their post-menopausal years.
The Takeaway
Now that you know how important protein is for women over 40, it’s time to add it to your weekly nutrition plan!
Try incorporating high-protein foods like eggs, salmon, chicken, turkey, quinoa, lentils, walnuts, milk, cottage cheese, and tofu.
Once you start adding the right amount of protein to your diet, you may be surprised how great you feel!
When was the last time you thought about your cholesterol? It can be easy to forget about unless you’ve recently been to the doctor, especially since high cholesterol doesn’t usually come with noticeable symptoms.
Unfortunately, the CDC stipulates that nearly 25 million U.S. adults have high cholesterol—dramatically increasing their risk for heart disease, heart attacks, and strokes.
While medication or supplements may be necessary for some situations, making dietary and lifestyle changes is often enough to manage cholesterol naturally.
High cholesterol levels can lead to the buildup of plaque in the arteries, increasing the risk of heart disease and stroke. By consuming foods that lower cholesterol, you can do your body a favor, reduce your risk of heart disease, and improve your overall health.
Here are our top 12 foods to incorporate into your diet that can help lower cholesterol naturally.
1. Sweet Potatoes
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Sweet potatoes are not only delicious; it turns out they’re a major source of soluble fiber, which is bad cholesterol’s worst nightmare.
Soluble fiber helps the body excrete cholesterol by binding to bile acids. Sweet potatoes are loaded with soluble fiber, especially the peel—so if you want to maximize its benefit, go ahead and eat the skin, too!
This powerful super food is also listed on the Blue Zones foods list, which highlights the diets of some of the longest living people in the world.
Here are a few sweet potato recipes to try to help lower cholesterol:
There’s a reason oatmeal is touted as one of the healthiest ways to start your day; it’s been proven that eating oats regularly can lower your LDL (bad cholesterol) by 5.3% in only 6 weeks.
Oats and barley are two of the most effective grains for lowering cholesterol. They are abundant sources of soluble fiber, which can be an essential aid in achieving low cholesterol levels.
Soluble fiber helps to reduce the risk of plaque buildup in the bloodstream by reducing the absorption of cholesterol in the arterial walls.
In addition to their high soluble fiber content, oats also contain beta-glucan, which absorbs LDL from the blood.
Get creative with your morning oatmeal; the health benefits go way beyond just cholesterol!
Olive oil is a healthy fat that plays a big part in most Mediterranean diets, keeping your heart healthy with monounsaturated fatty acids (MUFAs), which naturally lower LDL cholesterol.
Make the switch from butter or margarine to olive oil, and your cholesterol levels will thank you.
When purchasing olive oil, it’s crucial to choose high-quality, extra-virgin olive oil to reap the maximum health benefits. Extra-virgin olive oil is minimally processed and is rich in health-promoting compounds, making it a better choice than highly processed vegetable oils like palm and canola oil.
Eggplants are loaded with fiber, which you’ve now learned is key to reducing LDL levels. Plus, the health benefits of eggplant are pretty impressive, even beyond cholesterol.
Eggplant is a great substitute in many popular recipes you may already love and enjoy. Simply make the swap and enjoy great taste, plus amazing health benefits.
Studies have shown that adding grapefruit to one’s diet can lower LDL cholesterol by up to 20%.
Grapefruit contains antioxidants and fiber, as well as a flavonoid called naringenin, which has been shown to prevent plaque buildup and lower both LDL cholesterol and triglycerides.
As an added bonus, grapefruit is a fat-burning food that can increase your metabolism naturally.
6. Salmon and Other Fatty Fish
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If you want to lower your cholesterol naturally, adding fatty fish to your diet is an excellent idea. Salmon, mackerel, and sardines are all ideal sources of omega-3 fats, which are vital for maintaining overall health and well-being.
The omega-3 fatty acids found in salmon and other fish can boost your HDL levels (good cholesterol) and ward off heart disease and dementia.
To get the most benefit, the American Heart Association recommends eating two 6-ounce servings of fish per week (particularly fatty fish) to help reduce your risk of heart disease and stroke.
Here are a few healthy salmon recipes worth trying:
Yes, really! Loaded with antioxidants, dark chocolate increases your HDL (good) cholesterol levels and keeps blood platelets from sticking together. (Of course, remember everything in moderation!)
For the best benefits, stick with organic dark chocolate as an occasional indulgence. This dairy-free dark chocolate ice cream might be the perfect treat to keep on hand.
8. Healthy Nuts
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If you’re looking for a satisfying snack that won’t compromise your cholesterol levels, almonds and walnuts are the way to go. These nuts are packed with healthy fats and vital nutrients that can help reduce LDL cholesterol levels.
Eating peanuts, almonds, or walnuts can lower your LDL cholesterol; one study, in particular, found that a handful of walnuts per day can decrease LDL (bad) cholesterol by as much as 10 percent, all while increasing HDL (good) cholesterol, too.
Their high-calorie count means it’s important to keep portion sizes small—around one to one and a half ounces per day—to get the most benefit.
9. Garlic
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Garlic is amazing for many reasons. It has immune-boosting properties and adds a burst of flavor to some of our favorite dishes.
It’s also a great cholesterol-lowering food to stock up on next time you’re at the grocery store. Research shows it can prevent LDL particles from clogging up artery walls.
If you’re looking for a delicious and nutritious way to lower your cholesterol levels, look no further than avocados. They are a superfood packed with essential nutrients, such as potassium, magnesium, fiber, and healthy fat.
The monounsaturated fats in avocados can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
Incorporating avocado into your meals is easy—add it to salads and smoothies, or even use it as a spread on toast. Just be mindful of portion sizes, as avocados are high in calories.
A quarter or half of an avocado is a perfect serving size, depending on your nutritional needs.
Blueberries are packed with anti-inflammatory properties and antioxidants that help fight cell damage caused by free radicals. These antioxidants have been shown to lower LDL cholesterol levels, reducing the likelihood of heart disease.
Blueberries are an excellent source of soluble fiber, which binds to and helps eliminate cholesterol from the body. Eating just one cup (148 grams) of blueberries a day can contribute to healthy cholesterol levels.
If you’re looking for a delicious way to incorporate blueberries into your diet, try adding them to your morning yogurt, oatmeal, or smoothie. They also make a fantastic topping for pancakes and waffles and can help satisfy your sweet tooth cravings without any artificial added sugar.
Beans and legumes such as lentils, chickpeas, and black beans are excellent sources of soluble fiber, making them an effective weapon against high cholesterol. The soluble fiber in these fiber-packed foods binds to cholesterol and facilitates its elimination from the body.
Adding beans and legumes to your diet can help improve cholesterol profiles, promote heart health, and increase feelings of fullness. Their high fiber content means that they can also help stabilize blood sugar levels and regulate digestion. They are also a blue zone food, which means they are a staple for some of the oldest populations in the world.
Other examples of beans and legumes that can be added to your diet include kidney beans, navy beans, and pinto beans.
Lowering cholesterol levels is crucial for maintaining a healthy heart and reducing the risk of heart disease and stroke.
By incorporating these 12 heart-healthy foods into a balanced and varied diet rich in fruits, vegetables, and whole grains (combined with regular exercise), you can naturally lower your cholesterol levels and take positive steps toward improving your overall well-being.
For so long, we’ve been led to believe that a fat-free or low-fat diet is the way to go. Thanks to recent research, we’ve learned that’s not the case! We need fat in our diets (even when trying to lose weight!), and the key is to choose the right fats—not cut them out completely.
Specifically, we’re talking about healthy fats—monounsaturated fatty acids (MUFAs) and polyunsaturated fats. These good fats help nourish your body while aiding in weight loss, too. Healthy fats enhance the flavor of different foods, help your body absorb essential vitamins, and give you energy. High-fat foods can also improve satiety, which helps control your appetite and keep you feeling fuller longer.
Read on to discover why healthy fats are essential for overall health, the difference between good vs. bad fats, and the eight best healthy fats for weight loss.
Can Healthy Fats Really Help You Lose Weight?
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Believe it or not, the fatty foods we feared for so long can actually provide health benefits—including weight loss. When you include a source of healthy fat in your meal, you are more likely to feel full and satisfied after eating.
The result? You’re less likely to overeat.
But the weight loss benefits don’t end there. According to Mark Hyman, M.D., Director of the Cleveland Clinic Center for Functional Medicine and author of Eat Fat, Get Thin, eating fat can also help balance your hormones, speed up your metabolism, boost energy, shut down cravings, and even reverse heart disease.
What Are Healthy Fats?
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Here is a closer look at the two most common types of healthy fats: Monounsaturated fats (MUFA) and polyunsaturated fats.
Monounsaturated Fats (MUFA)
A quick science lesson from the AHA: Oils that contain monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled.
Some of the most well-known healthy sources of monounsaturated fat include:
Olive oil
Avocados
Nuts
Seeds
Dark Chocolate
Monounsaturated fats are a great addition to a healthy diet—they help lower bad cholesterol levels and manage good cholesterol levels, thus lowering your risk of heart disease and stroke. They also provide vitamin E, an important antioxidant vitamin.
Polyunsaturated Fats
When it comes to polyunsaturated fats, omega-3 fatty acids are deemed healthy with anti-inflammatory properties, and you should consume them regularly.
DPA and EHA are found in fatty or oily fish, including:
Anchovies
Herring
Mackerel
Black cod
Salmon
Sardines
Bluefin tuna
Whitefish
Striped bass
Cobia
The omega-3 fatty acids found in these foods help keep your immune system healthy and may help lower the risk of heart disease in adults.
Unhealthy Fats to Avoid
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Here are the main types of fat to avoid as much as possible:
Trans Fats (or Trans Fatty Acids)
Trans fats, also called hydrogenated fats, are formed when vegetable oil undergoes the hydrogenation process, which causes the fat to harden and become solid at room temperature. These fats are often used to keep certain foods fresh for a long time.
Trans fats were banned by the FDA in the United States since 2021, but sadly can still be found in fried foods and may still be present in small amounts in some processed foods. Even though just trace amounts are detected in fast foods and frozen meals, the issue arises when you eat it regularly.
You’ll know you’re about to consume trans fats when you see “partially hydrogenated oils” on the ingredient label.
Omega 6 Fatty Acids
While polyunsaturated fats tend to be healthy, one type is controversial: omega-6 fatty acids.
Omega 6 fatty acids are said to be inflammatoryin nature and in today’s world, highly processed. Seed oils like sunflower, safflower, canola and vegetable oils cause cellular inflammation.
These fats tend to be present in all processed foods, like chips, crackers, cookies, and dressings, and in fast food. The reason? They are cheap and convenient to use and, therefore, we end up eating too many. Omega 6’s aren’t all bad, but when we get overloaded, they cause inflammation. Many doctors and nutritionists tell you to avoid them in excess.
What About Saturated Fats?
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Saturated fat is fairly controversial and has been villainized over the years—but newer research suggests it’s not as bad as you think.
Saturated fat is found in animal-based foods like beef, pork, and poultry, full-fat dairy products like eggs, cream, and cheese, and tropical oils like coconut oil and palm oil.
In the last decade, there has been a lot of evidence to uncover and debunk the idea that saturated fat can increase your risk of heart disease:
Historical Misconceptions: Saturated fats were vilified in the past based on outdated research that linked them to heart disease. However, more recent scientific evidence has challenged this notion, revealing that the relationship between saturated fat intake and heart disease risk is more complex than previously thought.
Context Matters: Not all saturated fats are created equal. While some sources of saturated fats, such as those found in processed meats and fried foods, may be detrimental to health when consumed in excess, others, like those from grass-fed beef, poultry, and butter from pasture-raised cows, offer nutritional benefits.
Nutrient Density: Grass-fed beef, poultry, and butter contain essential nutrients like vitamins A, D, E, and K2, as well as beneficial fatty acids such as conjugated linoleic acid (CLA) and butyrate. These nutrients play important roles in supporting overall health, including immune function, bone health, and inflammation regulation.
Well-known doctor Mark Hyman, MD, explains that saturated fat is not linked to heart disease. In fact, review after review of research shows that there seems to be no link between saturated fats and heart disease.
How Much Fat Do I Need in My Diet?
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When you eat more fat, you’re likely to eat fewer energy-boosting carbohydrates and less muscle-building protein. The key is to keep the quality of your food choices high and to eat fats, carbs, and protein in balance.
A diet full of nutrients that boost your energy, build strong muscles, and keep your body satisfied is likely to be a diet that you can stick to for life.
While fat provides plenty of health benefits, nutrition experts still recommend that you watch your fat intake when you are trying to slim down. The reason? Each gram of fat provides nine calories as compared to just four calories provided by each gram of carbohydrate or protein.
Next, we’ve rounded up eight of the best healthy fats for weight loss and their additional health benefits.
1. Olive Oil
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Olive oil is rich in heart-healthy monounsaturated fats, vitamin E, vitamin K, and antioxidants. Research suggests that olive oil can lower your risk of heart disease and total cardiovascular disease.
Grab some extra virgin olive oil to cook with, or drizzle it over salads, veggies, pasta, and more.
2. Avocados
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Avocados are so rich and creamy, it’s hard to believe they could be so good for you! Packed with healthy monounsaturated fats, avocados are rich in oleic acid, which can ward off feelings of hunger. They’re rich in vitamins C, E, K, and B6, along with omega-3 fatty acids that help keep your heart healthy.
Even more surprising is that one serving of a medium avocado (half the fruit) has more potassium than a medium banana.
For an added dose of protein and fiber in the morning, mash half an avocado and spread it on whole-grain toast. You can also use it as oil—avocado oil is great for cooking and can be interchanged with olive oil.
3. Nuts
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Not only have nuts been linked to a lower BMI, but they’re chocked-full of beneficial vitamins, minerals, and heart-healthy fats, too. Almonds, for example, are a good source of protein and fiber and serve as a great snack between meals to energize and keep hunger pangs at bay.
Eating nuts regularly has also been associated with a lower risk of heart disease and better weight loss prevention. Be careful, though—nuts can be high in calories, so remember that a little goes a long way. Almonds, cashews, walnuts, pistachios, Brazil nuts, and pecans are among the best for reaching weight loss goals.
They may be small, but they’re mighty! Packed with healthy monounsaturated fats, protein, and a variety of micronutrients, they’re a great topping to salads and a beneficial additive to smoothies, salads, and so much more.
At the top of the list are chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, sesame seeds, and flaxseed. Chia seeds, for example, are great for weight loss as they contain fiber, omega-3 fats, magnesium, potassium, and iron. They’re also fairly low in fat, with only 5 grams per 2 tablespoons.
That said, seed oils should be avoided. Processed products like canola, corn, soybean, and sunflower oils are highly processed and contain omega-6 fatty acids, which can cause inflammation.
5. Coconut Oil
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While many still debate its place in our diets, research has shown that the saturated fat found in coconut oil does not negatively impact cholesterol. Instead, the overall effect raised HDL levels (good cholesterol) and lowered triglycerides.
Coconut oil is also known to help lower insulin levels, offer antimicrobial, antibacterial, and antiviral benefits, and protect against heart disease.
6. Fatty Fish
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The American Heart Association recommends eating two servings of fatty fish per week. The reason? All of those omega-3 fatty acids! Omega-3s play a vital role in your brain and heart health, and research shows they can reduce your risk of heart disease and stroke.
Omega-3s are also beneficial in reducing the risk of arrhythmia, decreasing triglyceride levels, and fighting inflammation, which can slow metabolism.
The best fatty fish options include:
Salmon
Anchovies
Herring
Mackerel
Black cod
Sardines
Bluefin tuna
Whitefish
Cobia
Striped bass
7. Nut Butter
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One of our childhood staples—peanut butter—is packed with monounsaturated fat, which helps lower bad LDL cholesterol and, in turn, lowers the risk of heart disease.
Almond and cashew butter are also good sources of healthy fats. Nut butter can keep you feeling full and curb your cravings, but be sure not to overindulge—it’s packed with calories, too. (Less is more in this case!)
If you can’t make your own nut butter at home, try to avoid store-bought versions filled with additives and sugars.
8. Eggs
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Although most foods high in monounsaturated fats are plant-based, some animal-based foods like eggs provide them as well. When it comes to weight loss, the combo of protein and healthy fats in eggs keeps you feeling full longer—especially if you pair your eggs with a source of fiber (like fruit or whole wheat toast).
Keep in mind that the egg yolk is where you’ll find the healthy fats in an egg, so be sure to include it in your meal!
Healthy Fats: The Takeaway
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The bottom line? Don’t be afraid to add fat to your diet! Incorporating good fats for weight loss can help you feel fuller and satisfied longer and reduce your cravings for unhealthy, processed foods.
Choosing healthy fats like olive oil, avocado, nuts, seeds, eggs, fatty fish, and nut butter provides essential nutrients and supports your body’s natural functions.
Remember, however, that moderation is key when it comes to fat intake. It’s important to balance healthy fats with other nutrients and maintain a well-rounded diet in order to maximize their benefits and help you lose weight.
Did you know Americans sit an average of 9.5 hours a day? Whether it’s in your office or at home, you may be sitting a lot more than you think!
Research continues to highlight the detrimental effects of sitting all day. Unfortunately, even if you exercise regularly, all this sitting hurts our health—and the research behind it is pretty shocking.
Here, we delve into five alarming health risks associated with prolonged sitting and tips for being more active during the day.
1. Prolonged Sitting Increases Your Risk of Cancer
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Eye-opening research published by JAMA Oncology found that a greater amount of sedentary time was associated with a higher risk of dying from cancer.
The same study found that replacing 30 minutes of sedentary time with moderate to vigorous-intensity physical activity could reduce this risk by 31 percent!
2. There’s a Link Between Prolonged Sitting and Dementia
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UCLA research suggests there is a link between prolonged sitting and reduced thickness of a brain region that helps form new memories.
This is significant because the thinning of that brain area can potentially lead to cognitive decline and dementia in middle-aged and older adults.
3. Sitting Too Much Comes with the Same Risks as Smoking
So, even if you’re in great shape and have never touched a cigarette, sitting most of the day is just as dangerous to your health.
4. Sitting Too Much Can Increase Your Diabetes Risk
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Prolonged sitting significantly increases your risk of developing type 2 diabetes, according to a study published in the journal Diabetologia.
Along these lines, the American Diabetes Association points to a study that found performing three minutes of movement every half hour improved blood glucose levels in adults with type 2 diabetes.
Examples of moderate to vigorous physical activity include walking at a brisk pace, jogging, riding a bike, playing tennis, or doing heavy cleaning around the house.
How to Reduce Your Sitting Time
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Only 28 percent of Americans are meeting the CDC-recommended amount of weekly exercise, which is 150 minutes of moderate-intensity exercise per week.
Why is this a big deal? Regular weekly exercise has an array of benefits, including better sleep, improved brain health, reduced anxiety, stronger bones, and lower blood pressure.
Aside from exercise, here are some ways to incorporate more movement into your day:
Try a standing desk at work or in your home office.
Set an alarm to take a 5 to 10-minute walking break every 30 minutes.
Bring your morning coffee outside for a walk around the block.
Make time to play with the kids or your dog. (A fun and easy way to move more!)
Take a brief walk after eating dinner. (It’ll also help with digestion.)
Use the stairs instead of an elevator whenever possible.
Get up and move during commercial breaks if you’re watching TV.
Throw on your favorite song and dance.
Take your dog for a walk.
Pace around while you’re on a phone call.
Drink more water. Not only is it good for your health, but you’ll have to get up for bathroom breaks more often.
Use a fitness tracker to monitor how many steps you’re taking each day, and aim for 10,000. (Fewer than 5,000 steps per day is a sign you’re too sedentary.)
Tingling down the back of your leg? Shooting pain in your hip? Dealing with sciatica pain can be incredibly challenging, especially when it affects your daily activities and overall quality of life.
However, the right stretches can make a huge difference in alleviating discomfort! Chris Freytag, a certified personal trainer, fitness instructor, health coach, and founder of Get Healthy U TV, offers more insight into the causes and symptoms of sciatica, plus eight stretches she swears by to help relieve her own sciatica pain.
Sciatica: Symptoms and Possible Causes
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The sciatic nerve is the longest and largest nerve in the human body, starting in your back and ending in your toes. Sciatica is pain, tingling, or numbness that comes from the irritation of the sciatic nerve or the nerve roots that lead to the sciatic nerve.
Symptoms of sciatica can vary greatly by individual but most commonly include pain that begins in the lower back and radiates down one or both legs. This pain can range from mild to severe. You may notice that sciatica pain might worsen when sitting, standing, or walking for extended periods.
In general, sciatic irritation comes when something is pressing on the sciatic nerve. There are several things that can be the root cause of sciatica, including:
A ruptured or bulging disc
Damaged or broken vertebrae
Spinal stenosis (which narrows the spinal root canal)
Arthritis of the back
Bone spur on the spine
Pinched nerve or damage from injury
Inflammation in your piriformis muscle
Pregnancy
In general, though, most cases of sciatica will not require serious medical treatment and will resolve themselves over time with proper self-care and stretching.
The following are eight stretches for sciatica recommended by personal trainer Chris Freytag.For the most relief, try to complete these stretches at least a few times a week.
1. Single Knee-to-Chest Stretch
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The single knee-to-chest stretch is a great way to relieve muscle tension caused by sciatica. You’ll get the most relief in your lower back and hips.
How to do it:
While lying on your back, place your hand behind one knee and gently pull it towards your chest.
A comfortable stretch should be felt in the lower back and buttocks.
Hold the stretch for 30 seconds while breathing and switch legs.
2. Sleeping Pigeon
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The sleeping pigeon takes a basic hip-stretching pose and, by lowering the chest down to rest over the top of the stretching leg, adds a deeper sensation to the stretch.
How to do it:
Begin in a plank position. Tighten your abdominals and pull your right knee toward your right hand, placing your right foot as close to your left hand as you can.
Keep your back leg long and keep your hips even as you relax your weight through the middle of your hips.
Slowly begin to lower your chest over your front shin, relaxing your forehead on the mat flat on the floor and arms stretched overhead.
Breathe and hold for 30 seconds. Slowly lift your chest up, step back into the plank, and switch sides.
Modification: If this is too painful for your knee, flip over onto your back and do the same stretch in a supine position.
3. Cat-Cow Stretch
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The cat-cow stretch is a great mobility exercise for seniors that uses slow movements to release tension all along the spine, from the neck to the tailbone. It’s very effective for improving posture and doesn’t require any special equipment.
How to do it:
Begin on your hands and knees with hands directly under your shoulders and knees directly under your hips.
Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds up like a cat.
Then press the crown of your head away from your tailbone so your back gently curves downward. Let the curve happen naturally.
Repeat this for 30 seconds.
4. Glute Bridges
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The glute bridge is a classic stretch that works the chest, neck, spine and hips and also strengthens the glutes, core and lower back.
How to do it:
Lie on your back with your knees bent, your feet flat on the floor, and your hands at your sides.
Tighten your abdominals as you lift your hips so your shoulders, hips, and knees are in a straight line, like a bridge.
Squeeze your glutes and hold this position for a count of 10, then lower your hips.
Repeat slowly for 1 minute.
5. Lying Spinal Twist
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The lying spinal twist is one of the best stretches for back muscles and glutes.
How to do it:
Lie on your back and stretch your left leg out long. Pull the right knee in towards your chest.
Gently pull your knee over your left leg towards the ground. Keep both shoulders on the mat while you do this.
Hold for 30 seconds and switch sides.
6. Seated Spinal Twist
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Seated spinal twists can help you stretch your piriformis, the muscle that sits deep into the hips just behind your hip bones.
How to do it:
Sit on the floor with your legs extended out in front of you.
Cross your right foot over your left leg as near to the hip as you can.
Wrap your left arm around your right knee and pull it toward your body. Slightly twist to the right.
Hold for 30 seconds and switch sides.
7. Figure Four
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The seated figure four stretch is a great hip opener and will also help relieve the dull, low-back ache that can come from sitting too much.
How to do it:
Keep your spine straight as you place one ankle on the opposite leg.
Lean forward toward your calf while keeping a straight back.
Hold for 30 seconds and switch legs.
8. Seated Sciatic Nerve Flossing
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Nerve flossing or gliding involves gentle movements that aim to floss or glide the sciatic nerve through its surrounding tissues.
Nerve gliding helps to free up the nerve, reducing the compression and allowing it to move more freely. It’s like giving the nerve a little more space to breathe and function properly. It involves performing gentle stretches in opposite directions to pull the nerve back and forth.
How to do it:
Sit tall in a chair with your legs shoulder width apart and feet flat on the floor.
Extend one leg straight, flex the foot toward the body, and tilt your head backward.
Next, bring your head forward and down so your chin is near your chest and point your foot.
Repeat this motion for 30 seconds, and then switch legs.
Walking is one of the simplest and most accessible forms of exercise, yet its impact on your health is significant! You don’t need a gym membership or special equipment—just a comfortable pair of shoes and the commitment to move.
Read on to discover 15 surprising health benefits of walking just 30 minutes a day, from boosting mental clarity to strengthening your heart.
1. Reduces the Risk of Heart Disease
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Regular walking can significantly reduce the risk of developing heart disease by lowering bad cholesterol levels and increasing good cholesterol. It also helps keep blood pressure in check.
Over time, this can lead to a healthier heart and a reduced possibility of heart-related issues. According to UCLA Health, postmenopausal women who walk 30 minutes a day lessen their risk of stroke by 40% (for brisk walkers) and 20% (for slower walkers).
2. Helps Maintain a Healthy Weight and Prevent Obesity
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Walking is an effective way to manage weight because it burns calories, aids in digestion, and helps to regulate metabolism.
Consistent daily walking, combined with a balanced diet, can prevent obesity and promote weight loss. These walking workouts for weight loss are great place to start!
3. Can Strengthen Bones and Muscles
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Walking engages various muscle groups and helps build strength and endurance. It also enhances bone density and reduces the risk of osteoporosis.
Stronger bones and muscles contribute to overall stability and help prevent injuries.
4. Reduces Your Stress Levels and Anxiety
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Walking is a natural stress reliever because it encourages the release of endorphins, the body’s natural mood elevators, which help to combat stress and anxiety.
A leisurely walk can clear the mind, reduce tension, and improve overall mental well-being.
5. Helps to Boost Your Mood
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Physical activity like walking helps boost your mood because it stimulates the production of serotonin and dopamine, neurotransmitters associated with happiness and well-being.
Walking can lift your spirits and foster a positive outlook on life. Whether you walk with friends, listen to a podcast, or put on an uplifting playlist, your mood is guaranteed to change after a 30-minute stroll.
6. Increases Your Energy Levels
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Contrary to what one might think, physical activity like walking actually boosts energy levels because it improves blood circulation and oxygen supply to muscles and organs.
This leaves you feeling more energized and less fatigued.
7. Helps Get the Blood Pumping
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One of the benefits of walking is that it encourages healthy blood flow throughout the body, which ensures that nutrients and oxygen are efficiently delivered to cells.
This improved circulation enhances overall bodily functions and vitality.
8. Increases Your Cardiovascular Capacity
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As a cardiovascular exercise, walking strengthens the heart and improves its efficiency.
Regular walking increases lung capacity and enhances the body’s ability to utilize oxygen, leading to better cardiovascular health.
Walking outdoors exposes you to natural sunlight, a primary source of Vitamin D. This essential vitamin plays a crucial role in maintaining healthy bones and supporting the immune system, among other benefits.
10. Reduces the Risk of Diabetes
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Another walking benefit is that it helps regulate blood sugar levels by improving insulin sensitivity, which can reduce the risk of developing type 2 diabetes.
For those already managing diabetes, walking can be a powerful tool in maintaining blood sugar control, among other tactics like eating foods that help lower blood sugar naturally.
11. Can Improve Quality of Sleep
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Regular physical activity, such as walking, can improve sleep patterns. It helps to regulate the circadian rhythm, making it easier to fall asleep and enjoy a restful night.
Better sleep quality translates to improved overall health. If sleep is something you struggle with, check out my tips for getting better sleep at night.
12. Improves Coordination and Balance
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Walking inherently improves coordination and balance because it requires the coordination of various muscle groups and body parts.
Regular practice improves overall body mechanics, reducing the likelihood of falls and injuries.
13. Promotes Healthy Blood Pressure
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Walking is an excellent way to manage blood pressure. It helps to lower systolic and diastolic blood pressure, keeping it within a healthy range.
This reduces the strain on the heart and lowers the risk of hypertension-related complications.
14. Can Boost the Immune System
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Engaging in regular physical activity like walking can strengthen the immune system by promoting the circulation of immune cells throughout the body.
This process enhances the body’s ability to fight off infections and illnesses.
15. Exposes You to Nature and Fresh Air
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Walking outdoors allows you to connect with nature and enjoy fresh air. This can be incredibly rejuvenating, offering a break from the confines of indoor environments. Exposure to nature has been shown to reduce stress and improve overall mental health.
Walking is one of the easiest forms of exercise out there! It’s affordable, low-impact, and requires no special equipment other than a good pair of shoes. Unlike high-impact sports or intense workouts, walking gently nurtures the body without putting undue stress on joints. This makes it a sustainable and enjoyable option for maintaining physical activity, especially as we age.
Whether you’re strolling through your neighborhood, hiking in a local park, or walking on a walking pad or treadmill, it’s an activity accessible to almost everyone!
Cucumbers are often overlooked as just a simple salad ingredient, but this humble veggie is packed with benefits that go far beyond its crisp, refreshing taste! From keeping you hydrated to aiding in memory and weight loss, cucumbers offer a range of surprising perks that can boost your overall health. Plus, they are one of the best options for a perfect crunchy snack that’s low in calories!
Here, we’ll explore 14 reasons why you should start incorporating more cucumbers into your diet ASAP.
1. They Promote Hydration
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This is one of the best benefits of cucumbers! They are a great way to keep hydrated and improve water intake on a hot day, as they are made up of 95 percent water.
Cucumbers also contain anti-inflammatory compounds to help remove body waste and reduce skin irritation. Due to their high water content, they also make for a great juice or smoothie ingredient. Some refer to the cucumber as one of nature’s most hydrating foods!
2. They Can Help Improve Memory
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Cucumbers contain an anti-inflammatory flavonol called fisetin, which plays a significant role in brain health. Fisetin helps protect brain neurons from aging, along with the effects that come with it—including weakened memory.
And while fisetin is found in other vegetables, cucumbers, in particular, contain a more concentrated amount. Due to this, cucumbers have been cited to improve memory and help prevent memory loss.
3. They Aid in Weight Loss
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When it comes to weight loss, calories are important. And thanks to only 16 calories per one-cup serving, cucumbers are a great food to aid in weight loss! They can fill you up without adding many calories to your day.
They also contain loads of essential vitamins to give your body a healthy dose of nutrients, which is key to losing weight in a healthy way.
4. They Improve Digestive Health
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Any vegetable high in water content will be able to promote healthy digestion by keeping you hydrated. Cucumber skin contains insoluble fiber, which helps to add bulk to your bowel movements and aid in the clean-out process.
If you can ferment cucumbers at home to make pickles, you’re even more likely to improve your gut health! Cucumber pickles contain even more probiotic bacteria that help aid digestion. (Side note: At-home fermentation gives you more probiotic bacteria than the cucumber pickles you find in the grocery store.)
5. They Help Reduce Blood Sugar Levels
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Cucumbers have been shown to be especially beneficial for diabetics because of their potential to lower blood sugar levels. Cucumbers have a low glycemic index, and their fiber content also slows down the digestion of carbohydrates and sugars, which can reduce blood sugar levels.
6. They Provide Anti-Cancer Benefits
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Eating a wide variety of fruits and vegetables is one of the best things you can do to stay healthy and reduce your risk of cancer.
Cucumbers contain high amounts of Cucurbitacin B (CuB), which is a naturally occurring plant compound that may have an effect on cancer cells. Specifically, it is thought to help fight liver, breast, lung, and prostate cancer.
7. They Help Reduce Inflammation
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Inflammation in the body can lead to a whole host of problems. But thankfully, there are plenty of foods that can combat inflammation, including cucumbers. This is due to the presence of phytonutrients such as flavonoids, lignans, and triterpenes, which offer anti-inflammatory benefits.
8. They Keep Your Skin Healthy
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There’s a reason why every spa seems to have cucumbers on hand! Not only does cucumber water make for a refreshing, hydrating drink, but cucumbers also have amazing skin benefits when applied topically.
Cucumbers, most popularly placed on the eyelids, apply a cooling effect to the area and ease facial swelling. Cucumbers can also be used to soothe skin irritations and ease pain from sunburn.
9. They Diminish Bad Breath
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No one enjoys a case of bad breath! Instead of reaching for a piece of gum, you can actually grab a slice of cucumber.
Cucumbers’ high water concentration prevents dry mouth, and the crunchy texture can help eliminate odor-causing bacteria by removing food particles and plaque and stimulating saliva production.
10. They Help Lower Blood Pressure
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High blood pressure? Say hello to another convenient health benefit of cucumbers!
Eating cucumbers regularly as part of a healthy diet may aid in lowering blood pressure, thanks to their potassium content. One large cucumber contains 442mg of potassium, an essential mineral for regulating blood pressure.
11. They Can Provide Heartburn Relief
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There’s no question: heartburn is a pain. Whether it’s brought on by some late-night pepperoni pizza or the joys of pregnancy, finding relief while it’s happening is a top priority.
Heartburn occurs when acid from the stomach reaches the esophagus and throat, which causes that fiery burn. Instead of reaching for a Tums, cucumbers can be a great preventative and reliever. Cucumbers contain enzymes that clean the intestine by killing bacteria and help neutralize acid in the body.
12. They Help Maintain Healthy Hair & Nails
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Healthy, glowing hair and strong nails are a goal for many of us. But with age, they can be more difficult to come by.
Silica and vitamin C, found in cucumbers, help promote collagen production, which is essential for maintaining healthy hair and nails. Just make sure not to peel off the skin of a cucumber, which is where most of the silica and various other nutrients are found.
13. They Can Help Combat Stress
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Cucumbers contain essential B vitamins, which may help reduce stress. Eating a healthy diet that includes cucumbers is key to managing stress levels! Not to mention, the crunchiness of this particular veggie can be a great choice for anxiety-prone times.
14. They Improve Bone Health
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Just one cup of cucumber slices contains 22 percent of your daily value of vitamin K—a fat-soluble vitamin known for its crucial role in blood clotting and strong bone health. It is also thought to have great anti-aging benefits, including the prevention of osteoporosis and bone fractures, especially in postmenopausal women.
A diet rich in vitamin K is an effective way to improve bone density and promote healthy aging.
The bottom line? Incorporating more cucumbers into your diet is a simple yet powerful way to enhance your health and well-being!
If you’re over 50, incorporating strength training into your fitness routine can be a game-changer!
Researchers at the National Institute on Aging have been studying the effects of strength training for decades and have found a variety of ways it promotes healthy aging. Not only does it help you maintain muscle mass and bone density, but it also offers anti-aging benefits that boost longevity and keep you feeling young.
Here, we’ll explore the top six ways strength training can slow the aging process, helping you to live a longer, healthier, and more active life.
1. It Helps Build Lean Muscle Mass
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As we age, our bodies lose muscle if we’re not focused on a regular strength training workout. Those who strength train see tighter, more toned bodies rather than getting “bulky.”
It’s a myth that weight training will make you bulk up. It will, however, help you achieve that coveted toned appearance everyone wants!
It takes a combination of strength and cardio exercise. Cardio workouts help burn calories and get your heart pumping, which is critical for your overall heart health and weight management. But as that fat starts to melt off, you also need to strength train if you want any toned definition.
Being stronger means staying independent and strong for life’s daily activities, such as carrying groceries, lifting grandchildren, or engaging in fun activities like golf or other sports.
2. It Improves Bone Density and Lowers Injury Risk
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Injury prevention is important, especially as you age—and it’s an often-overlooked benefit of building muscle.
Unexpected falls put countless older people in the hospital every year. In fact, according to the CDC, falls are the leading cause of injury and death in older Americans.
By training the muscle and connective tissue that surrounds your bones, you are making yourself stronger and helping to prevent a fall from happening in the first place. Bone density is a big deal, and strength training is the best way to preserve it.
Strong muscles protect your bones and joints when they’re in motion and make your ligaments better at absorbing the shock they endure during dynamic movements. It’s important to incorporate weekly strength training into your routine to avoid random strains and sprains.
3. It Lowers the Risk of Obesity and Disease
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Maintaining a healthy weight is important for preventing many diseases, such as heart disease, diabetes, high blood pressure, high cholesterol, liver disease, and certain cancers.
Strength training is an excellent way to eliminate excess fat, keep your body healthy, and reduce the risk of obesity and the diseases that come with it.
For those already struggling with obesity, research shows that adding weight lifting to an exercise and diet routine for older adults yields better results than diet or aerobic exercise alone.
4. It Boosts Metabolism
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Unfortunately, as you age, your metabolism begins to slow down. One great way to revive it is by weight training.
Your resting metabolic rate (RMR) is how many calories your body burns at rest. The more muscle you have on your body, the higher that metabolic rate.
Essentially, the more muscle you have, the faster your metabolism works. Bottom line? When you have more muscle mass in your body, you burn more calories every day.
5. It Improves Mental Health
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Strength training is not just about more muscle mass. As you get older, you may go through many life changes, making it normal to feel sad, stressed, or uneasy.
Regular strengthening workouts improve your balance and coordination, which helps you do just about everything, from yoga and dance to daily tasks.
As you age, you tend to lose the overall muscle strength that allows you to balance. By lifting weights, you are not only building up muscle strength and protecting bone health but also forcing your body to function in an unbalanced state, thus improving overall balance and coordination.
Bending, lifting, balancing—these movements are very important as you age! If you can strength train, it will help you stay more coordinated and capable throughout the years.
If you are experiencing back pain, yoga is a great way to get some relief! Yoga naturally helps strengthen and lengthen your spine, stretch your muscles, and fix your back’s alignment.
According to a study in the Archives of Internal Medicine, chronic back pain sufferers who practiced yoga regularly were half as likely to need pain pills or over-the-counter treatments for their pain than those who did not practice yoga.
Here, we’ve rounded up the 12 best yoga stretches that help to alleviate back pain. Try to complete these two to three times a week for the most relief!
1. Child’s Pose
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The child’s pose lengthens and stretches the spine while relieving tension in the neck and shoulders. You can also try using a block under the forehead for more relief.
How to do child’s pose:
Begin with hands and knees on the mat, with your knees spread to the outer edges of the mat.
Sit your tailbone down and back between your heels and lower your belly between your thighs.
Stretch your arms long in front of you and relax your forehead on the mat. Breathe and hold as long as you’d like.
2. Cat/Cow Pose
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How to do to cat/cow pose:
Begin on your hands and knees with hands directly under your shoulders and knees under your hips.
Start with your spine in a “neutral” or long position. On an exhale, slowly tuck your tailbone, lowering the crown of your head so your back gently rounds into a cat pose.
Return to a neutral spine. On an inhale, gently lift your chest and tailbone so your lower back curves downward. Look slightly upward with a relaxed neck. This is cow pose.
Repeat as many times as you’d like.
3. Downward Dog
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Downward dog lengthens and strengthens at the same time. It’s also a big stretch for the hamstrings, which can be a cause of back pain. Take some time here to pedal the feet, twist the hips, and rock side to side.
How to do downward dog:
Begin in a kneeling position on your mat with hands directly under your shoulders, fingers spread wide.
Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.
Press through your hands, gently moving your chest toward your thighs and your heels toward the floor.
4. Crescent Twist Pose
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A crescent twist helps open up the hips, which can significantly impact the back. It’s a great pose for sciatica and can also improve spinal range of motion.
How to do a crescent twist:
From a standing position, step your left foot to the back of the mat and lower the inside of the foot down.
Reach both arms straight overhead and bend the right knee to 90 degrees.
Relax your shoulder as you continue reaching up and lengthen the back leg.
Draw your hands to a prayer position in front of your chest.
Keep hands in prayer as you twist the left elbow over the right knee, pressing your elbow against the side of your leg and relaxing your neck as you gaze up.
Hold 30 seconds and switch sides.
5. Warrior 1 Pose
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Warrior 1 is an energizing pose that creates stability and improves balance. Having a better posture can significantly impact and alleviate back pain.
How to do Warrior 1 pose:
From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle.
Bend your right knee 90 degrees and straighten your back leg.
Reach arms overhead and keep the torso facing the front.
Relax your shoulders and breathe gently in and out. Hold 30 seconds and switch sides.
6. Triangle Pose
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Triangle pose taps into the spinal nerves and strengthens the lower back.
How to do a triangle pose:
From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle. Both legs are long and straight.
Reach your right arm over your right leg and left arm over your left leg, keeping arms straight and back long.
Now begin to reach the right hand forward over the right foot, lengthening through the waist, and slowly tip over so your right hand rests gently on your shin.
Lengthen your left arm up, stacking your left shoulder over your right shoulder and left hip over the right hip. Gaze toward theleft hand.
Breathe and switch sides.
7. Revolved Triangle
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Revolved triangle is another pose that improves balance with the help of internal and external obliques. This pose activates the spine.
How to do a revolved triangle pose:
From a standing position, step your left foot to the back of your mat and lower the inside of your foot so that your back foot is at an angle. Both legs are long and straight.
Reach your right arm over your right leg and left arm over your left leg, keeping arms long and back tall.
Begin reaching your right hand forward while twisting your left arm down toward your right foot. Your right hand should end up reaching to the sky while your left hand rests gently on your right shin (or, if possible, ankle or floor).
Breathe as you stretch and lift through your torso.
Hold for 30 seconds and switch sides.
8. Locust Pose
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Locust pose will strengthen and elongate all the muscles along the spine.
How to do a locust pose:
Lie face down on your belly and lift your chest and legs off the mat.
You can take arms by your side, reaching fingers behind you. This is complete activation of the entire back of the body.
9. One-Leg Forward Fold
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Try not to force this; relax in the pose for optimal release in the spine.
How to do a one-leg forward fold:
Seated, extend the left leg out in front of you and bend the right knee, letting it fall open to the side like a half-butterfly.
Reach forward and fold softly over the legs.
Switch sides after three breaths.
10. Knees to Chest
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This has the same effects as a child’s pose without impacting the knees. It rounds and releases. You can gently rock right to left for a gentle massage on the spine.
How to do knees to chest: Lie down on your back and hug your knees up into your chest.
11. Twist Pose
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Twists relieve pressure in the lower back and encourage a spinal range of motion.
How to do a twist:
Begin on your back with knees bent, feet flat on the floor, and arms stretched out to the sides.
Gently lower your knees to the left side of your body and place them on the floor. Gaze right and breathe.
Engage your abdominals and slowly pull your knees back to the start position.
Gently lower your knees to the right side of your body and place them on the floor. Gaze left and breathe.
Hold for 30 seconds, then switch to the other side.
12. Savasana
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Place a pillow or blanket under the knees and lie down with arms by side. This final pose, or savasana, allows the body to absorb the practice.
How to do savasana:
Lying on your back, close your eyes. Place one hand on your belly and one hand on your chest. (Or you can leave them by your sides.)
Inhale through your nose slowly for 4 counts as your belly rises with air. Exhale through your nose just as slowly for 4 counts. You should feel the texture of your breath against the back of your throat as you exhale.
Try to practice this for at least 1 minute—several minutes if you can—progressively slowing down your breaths.
As we age, maintaining a healthy weight can become increasingly challenging, even if you’re sticking to a healthy diet. If you’re trying your best to eat right but not seeing the desired results on the scale, you’re not alone!
Although eliminating processed foods and feeding your body real nutrients is essential for weight loss and overall health, there are other essential factors to keep in mind.
So, if you’re eating healthy but not losing weight, here are 10 weight loss tips for older adults you may be overlooking.
1. Watch Your Calorie Intake
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Even healthy foods have calories, and quantity does matter! You won’t lose weight if you consume more calories than your body needs.
Ultimately, the calories you eat will be stored in your body as fat unless you use them up. To avoid this, you can either incorporate more calorie-burning physical activity into your routine or cut back on the number of daily calories you consume. This ensures you’re in a calorie deficit — meaning you’re burning more calories than you’re consuming.
Consider a calorie-tracking app to help keep you accountable during the day. You may be underestimating just how many calories you’re actually taking in!
2. Reduce Portion Sizes
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Even healthy foods can lead to weight gain if you’re eating large portions!
Use these guidelines to more accurately size up your portions:
The size of your fist = A medium fruit, one cup of whole grains
The size of your thumb = One ounce of cheese
The tip of your thumb = One teaspoon of butter, oil, or nut butter
A deck of cards = One serving of meat, poultry, or fish
One cupped handful = One serving of cereal
Two golf balls = one serving mashed potatoes or ice cream
Be mindful of portion sizes and try not to overeat, even if the food is healthy.
3. Look Out for Hidden Calories
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Be aware of hidden calories in sauces, dressings, and other foods. They can add up quickly and sabotage your weight loss efforts!
Hidden sugars are the biggest culprits. The top foods containing them include:
Whole-grain cereals
Granola bars
Pasta sauce
Low-fat salad dressings
Store-bought smoothies
Yogurt
Salad dressings
Milk alternatives such as almond milk and coconut milk
Canned fruit
Bottled tea
Ketchup
BBQ sauce
It’s helpful to make a habit of checking ingredient labels. Even so-called “healthy” items can be packed with things like added sugar, artificial sweeteners, and corn syrup!
4. Incorporate Exercise
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While diet is crucial for weight loss, exercise also plays a huge role!
If you are not currently exercising, start small. Even a 10-minute workout can increase your heart rate and engage your muscles! Make sure you’re engaging in regular physical activity to burn extra calories, whether it’s morning yoga or a walk around the block.
Here are a few exercises developed specifically for older adults to help your weight loss efforts:
Certain medical conditions, such as thyroid disorders or polycystic ovary syndrome (PCOS), can make it harder to lose weight.
If you suspect a medical condition might be hindering your progress, consult a healthcare professional.
6. Prioritize Sleep and Stress Management
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Chronic stress and lack of sleep can interfere with your body’s ability to lose weight. Both can disrupt your hormones, making it harder to shed pounds.
Here are just a few of the amazing things getting enough sleep can do for your body:
Hormone regulation. Sleep regulates hormones like leptin and ghrelin, which control hunger and fullness. Poor sleep can lead to increased ghrelin (appetite stimulant) and decreased leptin (appetite suppressant), promoting overeating.
Supports metabolic function. Sleep supports optimal metabolic function, ensuring efficient energy utilization and preventing metabolic slowdown, which can occur with sleep deprivation.
Improves energy levels. Sleep enhances energy levels and overall physical performance, encouraging regular exercise and adherence to a fitness routine.
Reduces cravings. Sleep improves impulse control and reduces cravings for high-calorie, sugary carbohydrate foods, which are often sought out for quick energy boosts.
Muscle recovery. Sleep supports muscle recovery and maintenance, which is crucial for an active lifestyle and effective weight loss through exercise.
7. Try Not to Focus Too Much on the Scale
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Remember, your scale can’t differentiate between fat, muscle, bone, and water weight! It only shows the number of your total mass. If you’re losing fat but gaining muscle, you may actually be losing weight even if the scale says otherwise—so try not to get discouraged!
Instead, take progress photos, pay attention to how your clothes fit, your energy levels, and how you feel overall!
8. Be Aware of Water Retention
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Sometimes, your body retains water, especially if you’ve recently changed your diet or exercise routine. This can mask weight loss on the scale. It’s essential to look at trends over time rather than focusing on daily fluctuations.
The best ways to help avoid water weight include:
Exercising
Staying hydrated (dehydration makes the body hold onto extra water!)
Cutting back on sodium and carbs
9. Figure Out Your Metabolic Body Type
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In short, metabolism is the process by which your body changes calories from food and drink into energy. Even at rest, your body needs energy for everything it does, including breathing, sending blood through the body, and maintaining hormone levels. The number of calories your body uses to do all of these things is known as basal metabolic rate.
Your basal metabolic rate is determined mainly by muscle mass but also depends on your body composition, sex, and age. Metabolism works at different intensities in different people (i.e., a “fast” or “slow” metabolism) and is mostly determined by your genes.
Weight loss takes time. It’s not always a linear process, and there will be periods where you might not see the scale move despite your efforts. Be patient and focus on overall health improvements.
Stay the course — you didn’t gain the weight overnight, and you can’t lose it overnight either! With persistence, patience, and hard work, you’ll reach your weight loss goals and enjoy the new, healthier you.
