Category Archives: Exercise

The Most Important Cholesterol Ratio to Watch

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 Dr. Stephen Sinatra

It's important to watch your triglyceride to HDL cholesterol ratio.

As many of you know, I’ve long said cholesterol isn’t the real culprit when it comes to heart health, inflammation is. That hasn’t changed. But there is one cholesterol ratio you want to watch—your ratio of triglycerides to HDL cholesterol levels. In fact, a study published in the American Heart Association journal Circulation found that those people with the highest triglyceride-to-HDL cholesterol ratios had a sixteen times greater risk of heart disease than those with the lowest ratios.

What should your triglycerides-to-HDL cholesterol ratio be? Ideally, you want no more than a 2:1 ratio of triglycerides to HDL cholesterol. So, if your triglycerides are 100 mg/dl, your HDL cholesterol should be 50 mg/dl. Anything under 3:5 is considered a good ratio, but I don’t like to see a blood lipids ratio that’s over 5:1. (Learn more about this ratio in my book, The Great Cholesterol Myth.)

If Your Ratio of Triglycerides to HDL Cholesterol is High, How Can You Lower It?

One of the most powerful solutions I’ve found for promoting a healthy triglyceride to HDL cholesterol ratio is an extract from the citrus bergamot orange grown in the Calabria area of Italy. Research has shown it helps to lower triglycerides and increase HDL cholesterol levels. Another important benefit is that it helps to reduce blood glucose levels.

How to Lower Triglycerides Naturally
  • Reduce your intake of sugar and processed carbohydrates which can raise your triglycerides.
  • Take omega-3 essential fatty acids (EFAs) which help promote normal triglyceride levels. For triglyceride support, take 2–3 grams daily in divided doses.
To Raise Your HDL Cholesterol Levels
  • Take niacin (vitamin B3). Since it can cause flushing, my recommendation is that you start with 250 mg of niacin three times daily, and slowly work up to 1–2 grams in divided doses three times a day.
  • Get regular, physical exercise. Strive for 30–60 minutes of aerobic activity three to five days a week.
  • Drink red wine in moderation. Red wine helps to boost HDL cholesterol, plus it contains resveratrol, a phytonutrient with cardio-protective benefits.
  • Diet is crucial. Avoid processed foods, as well as those high in sugar and trans fats. Instead, opt for foods that are rich in heart-healthy fats and soluble fiber. Almonds also help to support healthy HDL cholesterol levels.

Stay Informed, Stay Healthy.

Superfood: 8 Powerful Alfalfa Benefits

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Superfood Spotlight- 8 Powerful Alfalfa Benefits

Alfalfa benefits our health in some amazing ways.

What is Alfalfa?

Alfalfa is an extraordinary superfood and has been prized for its healing properties for centuries.

The ancient literature on this incredible plant—the edible parts look like tufts of bean sprouts—dates back to 1300 B.C., and it was used in Iran as fodder for horses. It would find later use in traditional Chinese and Indian Ayurveda as a treatment for a plethora of ailments.

Alfalfa is a perennial plant that grows in a temperate climates and sends its roots up to 20-30 feet deep into the ground.

This allows it to extract essential minerals from the earth that make it such a wonderfully nutritious source of amino acids, vitamins, and minerals.

It belongs to the Fabaceae family, which also includes the humble pea. Although alfalfa is not always thought of as a green, the name itself derives from the arabic term for “green fodder”. That’s good enough for me!

Nutritional Benefits of Alfalfa

Alfalfa benefits milk-producing livestock because of its high protein content and digestible fiber, and is primarily used as both a fresh and dried fodder for horses and livestock.

Besides being a rich source of protein and fiber, alfalfa is also rich in most of the vitamins and some essential minerals like zinc, manganese, magnesium, iron and calcium.

Eventually, the health benefits of alfalfa came to made use of by humans as well.

In its grassy (cellulose) form, it’s problematic for our digestion, but used as seed sprouts, juice, or as dried leaves in powder, tablet or tea form, it’s a wonderful addition to our diet.

I personally love alfalfa sprouts in my salads and lettuce wraps.

How the Superfood Alfalfa Benefits Your Health 

With it being a virtual nutritional powerhouse, it is not surprising that alfalfa benefits us in so many varied ways. I’ve listed some of its most important benefits here:

1. Reduction of Serum Cholesterol

Alfalfa is rich in saponins, phytoestrogen, antioxidants and digestible fiber, all of which prevent fat from clogging up our arteries. Though the sprouts are not very rich in saponins, the dried leaf powder does manage to control serum cholesterol significantly.

2. Control of Diabetes and Obesity

Its high digestible fiber content ensures a feeling of satiety which can reduce our hunger and also our obesity. All of this indirectly benefits patients suffering from diabetes and obesity.

3. Relief from Constipation

The presence of digestive fiber and digestive enzymes in alfalfa is of humongous benefit to our digestion.

4. A Great Source of Protein

Alfalfa sprouts and dried leaf powder are rich sources of easily digestible protein and are therefore a great source of protein for vegans and vegetarians.

5. A Source of Essential Vitamins

Alfalfa is perhaps one of the few foods that can take care of most of your body’s vitamin requirements.

The phytonutrients in the plant include phytoestrogens, saponins, flavonoids, alkaloids, coumarins, phytosterols, amino acids, vitamins, terpenes and digestive enzymes.

That’s a mouthful, but that’s not all!

It’s also a rich source of Vitamins C and K and caters to the daily requirements of the B complex family of vitamins.

In addition to the vitamins, the daily requirements of some essential minerals like magnesium, potassium, zinc, iron, and calcium are adequately fulfilled by eating alfalfa.

Zinc and magnesium are essential ingredients required for the production of testosterone, which makes them an essential requirement for reproductive health, especially in the males.

Adequate testosterone levels are essential for physically active people—especially athletes.Considering this, it’s clear that consumption of alfalfa is a good way to build your body for high performance. I wish I ate more of it when I was a professional football player!

6. Cardiovascular Health

Alfalfa contains certain compounds that prevent the formation of atherosclerotic plaques and clots.

Alfalfa also provides the body with flavonoids, which help in the relaxation of the vascular smooth muscles, thereby rendering them more pliant and thus less susceptible to clogging.

This directly decreases the chances of a cerebrovascular accident and myocardial infarction. In short, it does wonders for your cardiovascular health.

7. Alleviating Kidney Problems and Relieving Fluid Retention

Sluggish kidneys are known to improve with regular use of alfalfa. In fact, it has been traditionally used as a diuretic and many herbalists prescribe it in kidney and prostate ailments.

The thinking is that it reduces the blood urea levels and improves creatinine clearance. This has a cascading effect in relieving fluid retention in patients, which in turn improves overall health.

8. Hormonal Benefits for Women

Alfalfa benefits women deeply as it’s an extremely rich source of phytoestrogens.

Regular use of alfalfa provides for a hormonal balance in premenopausal and menopausal women.

These are just a few scientifically proven benefits of alfalfa. If you take a look at the history of its use in the realm of folk healing, there are so many more to consider.

Alfalfa tea has been traditionally prescribed to people suffering from various respiratory conditions, everything from bronchitis and whooping cough to allergies and hay fever.

It has also been known as a folk remedy for osteoarthritis and rheumatoid arthritis. Finally, alfalfa acts as an adaptogen, which helps your body restore itself to a general state of balance.

YURI ELKAIM

Deskercise! 33 Smart Ways to Exercise at Work

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EMILY MILAM

Recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle .

So what’s a worker chained to his or her desk to do? Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health . While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot.

Cardio

1. The Twinkle Toe: Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less inconspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master: Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog:  Pop up from your chair  and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps: With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Cubicle Wanderer: Walking during work is totally underrated . Take a stroll down the hall to catch up with coworkers or welcome a new employee.

6. The Mover and Shaker: Release stress and spark some energy with a quick bout of seated dancing when no one is looking!

 

Butt and Legs

7. The Wall (Street) Sit: Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds. For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

8. The Last Man Standing: Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure . Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

9. The Patient Printer: Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

10. The Silent Seat Squeeze: Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

11. The Seated Leg Raiser: When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

12. The Desk Squat: Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.

13. The Lunch Break Hammy: Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunch, and then do 10 more.

14. The Grim Reamer: Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)

 

Shoulders and Arms

15. The Cubicle Dip: Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

16. The Stapler Curl: Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).

17. The Namaste:  Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.

18. The Secret Handshake: Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

19. The Fist Pump: Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

20. The Knuckle Sandwich: So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

21. The Flapper:  Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

22. The Casual Lean: Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

23. The Lumberjack: Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

24. The Office Genie: Want to add a little magic to the workday? Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. After granting a few wishes, release back down to the chair, rest for a minute, and repeat. Craving more magic? Try this balancing act while in a chair that spins.

Chest, Back, and Neck

25. The Pencil Pinch: Roll back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.

26. The Shoulder Shrug: Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

27. The Pinstripe Push-Up: This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not a cubicle divider!), lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

28. The Nape Shaper: Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.

Core

29. The Desk Chair Swivel: Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

30. The “Weeee” Desk Chair Wheel: Go ahead, play with your wheelie chair (everyone wants to!). While seated in a chair with wheels, position yourself at arm’s length from a desk or table and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times, or until you burn holes into the carpet.

31. The Posture Perfecter: Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching allowed!

32. The Fab Abs Squeeze: Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

33. The “Crunch Time” Crunch: The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.

Also Check Out: 50 Bodyweight Exercises You Can Do Anywhere

Keep forgetting to do your deskercises at work? We know you’re a Microsoft Outlook pro! Make a calendar reminder or apply sticky notes around the workstation. Embarrassed? Seek out an empty conference room on a lunch break. We bet our biceps that coworkers will not only enjoy your deskercise routine, but admire it.

Stay Healthy anywhere. There’s no excuse not to. 

Proven Benefits of Quercetin

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Quercetin - Dr. Ax

Have you ever wondered what makes a “superfood” super? Or what key superfoods like red wine, green tea, kale and blueberries all have in common? The answer is quercetin, a natural compound tied to what all of us seek: better longevity, heart health, endurance, immune system and more.

Research even shows that quercetin displays anticancer properties. In fact, there isn’t much this powerful antioxidant compound can’t do, especially when combined with the health benefits of bromelain, an anti-inflammatory enzyme.

All this explains why I strongly recommend consuming food sources that contain quercetin regularly. But what are those foods? And how much should you consume? Let’s explore.

Considered one of the most abundant antioxidants in the human diet, quercetin plays an important part in fighting free radical damage, the effects of aging and inflammation.  While you can get plenty of quercetin from eating a healthy diet, some people also take quercetin supplements for their strong anti-inflammatory effects.

 

Quercetin benefits - Dr. Axe

Benefits of Quercetin

1. Lowers Inflammation

At this time, practitioners and patients report using quercetin to effectively fight conditions related to inflammation, including (6):

  • “hardening of the arteries” (atherosclerosis)
  • high cholesterol
  • heart disease and circulation problems
  • insulin resistance and diabetes
  • eye-related disorders, including cataracts
  • allergies, asthma and hay fever
  • stomach ulcers
  • cognitive impairment
  • gout
  • viral infections
  • inflammation of the prostate, bladder and ovaries
  • chronic fatigue syndrome
  • cancer
  • chronic infections of the prostate
  • skin disorders, including dermatitis and hives

2. Fights Allergies

Quercetin is a natural antihistamine and an anti-inflammatory, making it effective for naturally lowering the effects of season and food allergies, plus asthma and skin reactions.

Quercetin can help stabilize the release of histamines from certain immune cells, which results in decreased symptoms like coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion. In fact, it’s so effective that quercetin is used in ancient Chinese herbal formulas created to block allergies to certain foods (such as peanuts), known as food allergy herbal formulas. Studies show that quercetin, a natural medicine and phytochemical, is equivalent at fighting allergies as some prescription medications, all with little to no side effects.

3. Supports Heart Health

Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart and blood vessel-related disorders.  For example, eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular diease, and even death, in older adults.

Studies done in animal and some human populations show that various types of flavonoids (quercetin, resveratrol and catechins, for example) can help reduce the risk of atherosclerosis, which is a dangerous condition caused by plaque building up within the arteries. Cut-off blood flow in the arteries is one of the primary risk factors for experiencing a heart attack or stroke, which is why cardiac arrest is less likely among people who eat a nutrient-packed diet.

Antioxidants also seem to protect the body from experiencing increases in LDL “bad” cholesterol and can help regulate blood pressure levels. Certain studies show that quercetin prevents damage to LDL cholesterol particles, and it seems that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus less incidence of hypertension. In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function.

4. Helps Fight Pain

Taking quercetin supplements can help lower pain associated with autoimmune conditions, such as arthritis, as well as infections, including those of the prostate and respiratory tract. That’s because quercetin reduces inflammatory pain. There’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling and burning) have fewer symptoms when taking quercetin supplements.

Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis (RA). There’s evidence that when patients with RA switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds and sprouts), they experience less pain and reoccurring symptoms, making quercetin a natural arthritis treatment.

5. Might Help Improve Endurance

Quercetin is added to some athletic supplements because it’s believed to help increase athletic performance and endurance, likely because of its positive effects on blood flow. Antioxidants like quercetin could boost physical performance since they help increase the health of blood vessels, which carry oxygen and nutrients to muscle and joint tissue.

Other studies also show that quercetin helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking 500 milligrams of quercetin twice daily helped protect cyclers from developing exercise-induced respiratory infections following periods of heavy exercise.

6. Might Help Fight Cancer

A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin plus other antioxidants and a lowered risk of cancer.  Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancerous cells, making it an effective addition to any natural cancer treatment approach.

Flavonoids can help stop the processes involved in cell mutation, the growth of tumors and symptoms related to typical cancer treatments, such as radiation or chemotherapy.

Quercetin is considered a safe treatment approach for stopping cancer, and in the future, we might see it used as a natural therapy instead of, or in conjunction with, conventional methods.

7. Helps Protect Skin Health

Capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease and autoimmune disease, quercetin helps protect skin from the effects of disorders like dermatitis and photosensitivity.

Top Natural Sources of Quercetin

All types of tasty red, green and purple-pigmented plants come packed with quercetin — for example, red wine, blueberries, apples, red onion and even green tea are some of the best sources of quercetin. The amount of quercetin found in plant foods can vary a lot depending on where they’re grown, how fresh they are, how they’re prepared and so on.

Some of the top sources of quercetin to add to your diet include:

Quercetin foods - Dr. Axe

Are There Any Side Effects of Quercetin Supplements?

Because it’s derived naturally from foods, quercetin seems to be safe for almost everyone and poses little risks. Most studies have found little to no side effects in people eating nutrient-dense diets high in quercetin or taking supplements by mouth short term. Amounts up to 500 milligrams taken twice daily for 12 weeks appear to be very safe.

For women who are pregnant or breast-feeding, quercetin doesn’t seem to have any negative effects, although there hasn’t been much research done in this population so it’s always a good idea to talk it over with your doctor first.

It’s always simple to Stay Healthy!

Habits Of People Who Reach & Maintain Their Ideal Weight

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from Brian Syukihappyandhealthypeopledrinkwaterduh-825x496

 

images

Ever wondered why most people never lose weight? Or why folks can’t keep the weight off after they lose it? There are many reasons why people fail to lose weight, but instead of focusing on those who fail, let’s look into those who succeed.

Here are a few things they do differently to lose weight and keep it off for the long haul. If you emulate what they do, soon you’ll be sharing your own success story.

1. They are flexible with their diets.
People who lose weight and keep it off understand that 100 percent adherence to diet is not necessary. So they eat healthy 90 percent of the time. Frankly, it’s totally fine to eat foods you enjoy every now and then. In fact, following a strict diet is stressful and usually leads to binging.

2. They don’t obsess over small things.
You’ll never hear anyone credit their weight-loss success to “training when the body is in the fat-burning zone” or “not eating carbs after 6 pm.” A lot of people in the fitness industry are looking to make a quick buck, and they’ll make you believe anything

What time you decide to exercise or eat doesn’t make a significant difference in weight loss. Instead of buying into these weight-loss myths, focus on things that really matter like, calorie intake, eating healthy foods, and establishing a regular fitness regimen.

3. They exercise regularly.
I’m sure you’ve heard of people who have lost weight without exercising. As appealing as it may sound, exercise is a huge part of a healthy lifestyle, and a great tool to help you maintain your weight. Exercise (especially strength training) will help build muscle mass and enhance fat loss. Aim to exercise at least three to four times a week.

4. They track their food intake.
Naturally, to lose weight you have to maintain a calorie deficit. Tracking your food intake will help you know if you are consuming food groups in the right proportion specifically if you are getting enough protein and good fats.

5. They drink water.
Studies show that drinking plenty of water is good for weight loss. Make sure you drink at least two liters of water a day.

6. They eat home-cooked meals.
Cooking gives you the opportunity to prepare delicious, healthy meals — and know exactly what is going into your meals. It also makes it easier to control portions.

7. They develop habits they can maintain long term.
These people understand that eating healthy and exercising is a lifetime thing. They don’t jump from one fad diet to another. Find and develop habits that you can maintain for a lifetime.

8. They track their progress.
I suggest you track your weight and body-fat percentage. Weigh yourself once a week, at the same time each week, using the same scale. Taking daily measurements doesn’t make sense because weight fluctuates due to water retention. Also, measure your body fat percentage after every three weeks.

By the way, you don’t need to make all these changes at once. Make one or two changes every week and eventually they’ll become habits.

I have myself lost 10 kg over the last eight months, and it is easy to keep it off because eating healthy has become a lifestyle. The changed gut bacteria promote healthy eating because I no longer have cravings ( or only very occasionally, when I give in happily!).

Stay Healthy.

Image Courtesy Google