Posted on

5 Things The Most Effective Diet And Exercise Plans Share

[ad_1]

One of the benefits of evaluating and reviewing diet and exercise plans is that I get to see the common elements that all effective programs contain. That’s lead me to create my own rating system which allows me to look at popular diets on the market and have a common baseline for how to judge them. Many people choose diets simply because they are referred to us by friends or family. There is nothing wrong with that, we all trust recommendations from people we know. However simply because a diet program works for one person doesn’t mean it will work for you. Here are five things the most effective diet and exercise plans have in common from the research and analysis I have done:

  1. Moderate Weight Loss Over Time – This is probably the most important element in successful weight loss. First of all, it’s the most healthy for you. Be wary of both results and the impacts to your long term health from quick weight loss programs. 2 to 3 pounds per week is a sufficient rate of loss that is considered healthy.
  2. Achievable Exercise Goals – Several of the most popular diet and exercise plans promote the building of muscle to increase your metabolic rate. The theory is that by increasing muscle mass you burn calories more quickly. They also typically shy away from aerobic activity as a primary means of exercise. While it is true that sheer aerobic activity (running, swimming, etc…) probably is less effective for overall weight loss, simply trying to build muscle doesn’t necessarily equate to good overall health. Look for programs where the exercise component is achievable and enjoyable for you over the long term.
  3. Active Food Preparation – This is one of the most important elements in being to lose weight effectively. The act of preparing your own food as much as possible serves two primary purposes in effective diet and exercise plans. First, by understanding what food you are preparing to eat you will automatically spend time looking at more natural ingredients that are unprocessed. That pays important health dividends. Second, when you prepare you own food you learn about the number of calories in what you are eating, what a proper portion should be, as well as the fat, sugar and sodium content in the food. Understanding what you are preparing focuses you on proper nutrition.
  4. Lifestyle Change – I have found this to be a critical component of effective diet and exercise plans, simply because if you can’t make a lifestyle change through better eating and exercising your results won’t be maintained. Finding a program that promotes these areas lets you see the effects of dropping pounds which builds excitement and momentum makes the lifestyle change more permanent.
  5. Program Support – Not a lot of attention is paid to this, but it is important. Some type of support, through forums, local meetings or subscribing to an online diet program that provides email communications is very helpful. Look for this type of support as you assess a particular program.

The most effective diet and exercise plans I have reviewed contain several or all of the elements described here, so make sure to validate that whatever plan you are considering contains them.

[ad_2]

Source by Heath Jackson

Posted on

Safe, Smart Diet Plans

[ad_1]

Each person has a unique body type, metabolism and specific needs when it comes to dieting and exercise. Educating yourself with the muscular system, different levels of heart and lung capacity, and your genetic circumstances, is beneficial. It is also important to find a healthy workout that suits your specific fitness needs.

Consulting a Sports Medicine doctor will help you gain a better overall understanding of fitness, including your strengths and limitations. They can also help you set attainable goals based on your individual needs.

If you don’t have a doctor already, spend a little time finding out how much experience your prospects have in the field. It is key for a doctor to be able to explain the information in a way that makes sense. A good doctor and experienced staff can help pave the way to your weight management success.

Although most doctors have a general knowledge of anatomy, nutrition and the proper functioning of the body. Those who specialize in sports and fitness have technical expertise. They can recommend resources to help you gain a more detailed understanding of fitness and nutrition.

Make the most of your cardiovascular, flexibility, endurance and overall fitness. Seek to understand how the different exercises will impact your weight loss program. Preventing injuries is an important objective for any exercise program. Constant pain can be a sign that something is wrong. However, mild pain or discomfort is natural when you are in the process or return to an exercise routine. Even though some muscle soreness is normal, you will be better off gradually building your routine by achieving small goals.

If you over exert yourself you could be sore for several days, and that is counter productive to maintaining a consistent work out plan. Other causes of soreness from exercise are poor technique or bad posture, but in some cases pain may result from something more serious. Always trust your instinct. It is normal to push yourself, but know your limits. You know your body best. When you have questions or concerns, always consult your physician.

A specialized doctor will be able to identify the causes of pain accurately and also guide and help you avoid time loss and injuries from the start. Taking the time to see an experienced physician before starting and exercise plan will help you find the best diet plan and achieve your fitness and weight loss goals.

[ad_2]

Source by Keith L Miller

Posted on

What Is A Healthy Kidney Diet Plan?

[ad_1]

A healthy kidney diet plays a major role in the management of kidney problems and the prevention of kidney disease. Whether food is “kidney friendly” or not depends on how much – or little – of the following five items are in it: fluids, phosphorous, protein, potassium and sodium.

Let’s look at fluids first. Generally speaking, drinking a lot of fluids like water is good for your kidneys – especially for preventing kidney stones. But if you are experiencing kidney problems, you have to be careful about fluid intake. When a kidney is damaged or diseased, it has trouble filtering out excess fluids and flushing them from the body in urine. Taking in even more fluids at a time like this can trigger swelling, high blood pressure and shortness of breath. So it’s important to watch your fluid intake carefully if you already have kidney trouble of any kind.

You can work with your physician to determine how much or how little fluid consumption is best for you. Remember that fluids don’t just come from things you can drink from a glass or a bottle: they also come from other sources, especially food that melts into a liquid when you eat it. Ice cream leads the list here.

Phosphorus is another important element in your healthy kidney diet plan. Phosphorus helps maintain normal nerve and muscle performance. It also combines with calcium to give you strong bones and teeth. When you have kidney problems, your phosphorus balances tend to change in a negative way. Calcium levels drop, and your body compensates by absorbing calcium from the bones. An oversupply of phosphorus results in itching, joint pain and osteoporosis.

Foods that contain lots of phosphorus include caramel, cheese, chicken liver, beef liver, and with many types of nuts and peanut butter. Some liquids are high in phosphorus too, including beer and cola.

Potassium is also an important element in maintaining kidney health. Potassium helps control the performance of nerves and muscles. But too much potassium in your diet can lead to an irregular heartbeat, which also tends to put pressure on your kidneys.

Many, many foods contain potassium, so moderation is especially important. Foods that have a high potassium content include apricots, bananas, beets, bran and bran products, broccoli, cantaloupe, chocolate, coffee, collard, mushroom, mustard, oranges, potatoes, prunes, raisins, salt substitute, and tomatoes.

Protein is another factor to consider in formulating a healthy kidney diet plan. We definitely need protein because it promotes strong muscles, helps us fight infections, and plays an important role in repairing tissue. But a diet that includes large amounts is bad for the kidneys. Too much protein produces excess waste and increases the risk of kidney problems. So it’s important to consult with your physician to find the balance that’s best for you.

Protein comes from meat and poultry products, including eggs. If you have kidney trouble, you’ll want to be careful with these foods. Low protein foods, on the other hand, include many types of cereals and vegetables.

Sodium also plays a big role in kidney health. Your body needs sodium – also known as salt – to work. Sodium helps control muscle contraction, fluid balance, and keeping your blood pressure in a normal range. But many people use way too much of it, and it can be especially harmful to those suffering kidney trouble.

Kidneys normally filter unneeded sodium out of your system. But if there’s an excessive amount, or kidneys are damaged and can’t perform their work properly, fluids start to accumulate. This results in swelling and bloating, especially in the face and joints.

A healthy diet plan kidney and eating kidney-friendly foods are essential for anyone with a serious kidney problem, as well as those who want to avoid kidney trouble in the future. Always remember that as kidney function declines, kidney dialysis or even a kidney transplant may become necessary. Both of these significantly impact your quality of life. Maintaining a kidney healthy diet plan will help you avoid these measures.

[ad_2]

Source by Neal Kennedy