Fat Loss Friday - Watch Out for the 9 Signs of Dehydration

Our bodies are composed of a lot of water. For adult males, its 60% while for the ladies, its 55%. Imagine if the water levels go down significantly, all sorts of problems can set in.

We are made of water so drink up

Whether you're physically active or just going about your everyday routine, you can get dehydrated. But how do you know you're already lacking fluids or just being affected by the summer heat? Watch out for the 9 signs of dehydration.

Always Hungry. 

Most of the time, thirst is mistaken for hunger. People unnecessarily eat rather than drink. This is because the part of the brain which indicates hunger and thirst is the same area. How do you know thirst from hunger? Hunger happens gradually, not suddenly. So if you become hungry all of a sudden, reach for a glass of water first and not for a sandwich.

Sudden Sweet Tooth. 

The lack of water reduces the liver's release of glycogens for energy. The brain sends this as craving signals, which you may interpret as a sign to grab a chocolate bar. When you have that craving, reach for a high water content snack, like a watermelon. Not only will your thirst be quenched, but you get to satisfy your sweet tooth in a natural way.

Dry Skin. 

Let's say you're out for a run. A good SPF cream will take care of your skin right? While it's true the cream moisturises and protects, you also need good fluid intake to keep your skin from drying. Even the best moisturiser can't keep the skin from drying because of dehydration.

Cramps. 

If you're physically active, cramps are a good indicator that your fluids are on the low side. Muscles are composed of over 70 percent of water, imagine when you hit 40 percent or less because of sweating, muscles can cramp up. All that sweating depletes sodium and potassium levels as well, so besides water, a sports drink may be necessary.

Dry Mouth and Smelly Breath. 

Stay hydrated

Salivary glands use water to produce saliva, when there is a low supply, the glands reduce production significantly, leaving you with a dry mouth. But it does not stop there, the lack of saliva and warm environment promotes bacteria build up which then results in bad breath.

Headaches and Dizziness. 

There is a fluid sack which envelops the brain, protecting it from the impact of sudden blows. If the fluid sack's water level significantly decreases, expect severe headaches. Also, when you're dehydrated, there is a tendency for your blood pressure to decrease, leaving you dizzy. Some even experience disorientation.

Reduced Sweat. 

This one's a bit more basic, you don't drink much and you're dehydrated, your body can barely produce sweat even on a very hot day.

No Twinkle in your Tinkle. 

Urine is another indicator of dehydration. If you have dark urine, and has a really pungent smell, then you lack fluids. Urine should be clear or light yellow. Some vitamins and medicine can affect the colour of your urine, but they will only make it into a darker shade of yellow.

Constipation. 

Your bowels need enough water to successful pass stool, without it you'll be constipated. Being well hydrated also helps your intestines absorb nutrients from digested food.

What's your best option to prevent dehydration? Well, you can always buy bottled water, but in the long run you'll be throwing away lots of money and adding plastic to landfills. So you're better off buying a reusable drinking bottle.



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Monday Muscle - In a Hurry? You Can Still Exercise

Effective Exercises For People In A Hurry

Walking: You can walk any time or use a treadmill. All you need is a good pair of shoes. Start to walk for fitness, begin with five to 10 minutes at a time. Add a few minutes to each walk until you get to at least 30 minutes per walk. Interval Training will let you boost fitness, burn more calories, and lose weight. The basic idea is to vary the intensity within your workout, instead of going at a steady pace.

Brisk walk

Whether you walk, run, dance, or do another cardio exercise, push up the pace for a minute or two. Then back off for two to 10 minutes. Exactly how long your interval should last depends on the length of your workout and how much recovery time you need.

Squats: Squats work several muscle groups -- your quadriceps ("quads"), hamstrings, and gluteals ("glutes") -- at the same time. Keep your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair. Keep your knees right over your ankles. Practice with a real chair to master this move. First, sit all the way down in the chair and stand back up. Next, barely touch the chair's seat before standing back up. Work up to doing the squats without a chair, keeping the same form.

Lunges: Like squats, lunges work all the major muscles of your lower body. They can also improve your balance. Take a big step forward, keeping your back straight. Bend your front knee to about 90 degrees. Keep weight on your back toes and drop the back knee toward the floor. Don't let the back knee touch the floor.

Push-Ups: Push-ups strengthen your chest, shoulders, triceps, and core muscles. Facing down; place your hands slightly wider than shoulder-width apart. Place your toes on the floor. If that's too hard, start with your knees on the floor. Your body should make a straight line from shoulders to knees or feet. Keep your rear-end muscles and abs engaged. Bend your elbows to lower down until you almost touch the floor. Lift back up by pushing through your elbows; Keep your torso in a straight line throughout the move. If you're new to push-ups you can start doing them by leaning into a kitchen counter. As you get stronger, go lower, using a desk or chair. Then you can move onto the floor, starting with your knees bent. For a challenge, put your feet on a stair, bench, or couch while keeping good form.

Always time for exercise

Crunches: Start by lying on your back with your feet flat on the floor and your head resting in your palms. Press your lower back down. Contract your abdominal muscles (abs) and in one smooth move, raise your head, then your neck, shoulders, and upper back off the floor. Tuck in your chin slightly. Lower back down and repeat. You can also do crunches with your feet off the floor and knees bent. This technique may keep you from arching your back. It also uses your hip flexors (muscles on your upper thighs below your hip bones). Keep your neck in line with your spine. Tuck in your chin so it doesn't stick out. Breathe normally. To keep chest and shoulders open, keep your elbows out of your line of vision.Article source:Vasanthi Sivakumar http://www.articlewheel.com/article/187/effective-exercises-for-people-in-a-hurry.html

Fat Loss Friday - Everything You Need To Know To Begin A Successful Weight Loss Journey

A common resolution made on New Year's is to lose some weight. But many people simply lack any knowledge of what it takes to successfully lose weight, so they can just end up wasting their time.

Try to gradually consume fewer calories in order to lose weight effectively. A good rule to follow would be to lower your calorie consumption by 500 calories per day.

Drinking more coffee can contribute to weight loss.

Coffee is one of the most popular beverages, however it is not widely known that it also can provide a great boost to your fitness goals. Coffee energizes you and can even kick start your metabolism.

If you are going to eat out and you are watching your weight, pay close attention to your selection of dinner companions. People eat more when around women and less when around men. There is no explanation for it at this point, but considering this time you go on a girls' night will help you sustain some control.

Make sure not to refrain from your diet regimen when you attend a party or family event. You can start by switching out high-calorie snacks for healthy fruits and/or vegetables. This will allow you to enjoy all of the fun without compromising your diet regimen. Try not to think about your diet when at the party, as you should have as much fun as possible.

Those who wish to lose weight should try a variety of transportation methods that are not automobile based. Walking, bicycling, running, rollerblading, and various other physical transportation methods can burn calories. These calories get built up in the body during the day and are stored there. By burning calories through exercise, though, this storage is prevented.

Taking your own needs into account is the most successful way to lose weight. You can get your exercise in before you begin your workday if you like the morning hours. If you are a night person, then do your exercise at night after work. If you are a person who hates having to get out of bed early, then you aren't going to get up early to exercise.

Maintaining a low body weight is much easier when food consumption during the later evening hours is avoided. Avoid eating just before bedtime. Any food that you consume will not burn off and will quickly turn into more fat. During the evening, try to do something productive such as exercising or reading.

A great tip for losing weight is to spend time with friends who are more active.

When the people around you are active, it will inspire you to get out and enjoy an active lifestyle yourself. A constant television watcher is not going to encourage you to be active.

Beginning a cardiovascular regimen is helpful for weight loss. Often referred to as just "cardio", the exercises include anything that gets your heart going. When you get your heart rate up that is the optimal time to burn calories. A good goal is to get a half hour of aerobic exercise three or four times per week.

A lean cut of meat helps to lose weight. Consider using chutney or salsa as healthier substitutes for sauces, such as barbeque or steak. This can make even dry, tasteless meat seem juicy and flavorful. There are many different kinds of chutney out there, so choose a few that you enjoy.

Food cravings should not be ignored. Everyone loves potato chips and ice cream cones. When you have cravings for these foods, they will be even stronger when trying to lose weight. Try not to give in, but do not ignore your cravings either. Remember that most unhealthy snacks have a healthy alternative.

Weight loss is largely a matter of math. About 3,500 calories equal a pound of fat. To lose a pound, you need to burn 3500 calories. An easy way to approach this is in 500 calorie increments. Attempt to burn 500 more calories than you consume each day. This helps you stay on pace to lose a pound each week.

If losing weight is one of your New Year's Resolutions, you're now on your way!

by Carolina Bianca
Posted: Sep 26, 2015

http://articles.abilogic.com/108710/everything-you-need-know-begin.html

Ten Most Frequently Asked Questions About Weight Loss - Part 7

7. Does quitting smoking lead to weight gain?

Yes and no. Not everyone gains weight when they stop smoking. Among people who do, the average weight gain is between 6 and 8 pounds. Roughly 10 percent of people who stop smoking gain a large amount of weight-30 pounds or more.

When smokers quit, they may gain weight for a number of reasons. These include:

Feeling hungry. Quitting smoking may make a person feel hungrier and eat more than usual, but this feeling usually goes away after several weeks.

Having more snacks and alcoholic drinks. Some people eat more high-fat, high-sugar snacks and drink more alcoholic beverages after they quit smoking. Some feel the need to snack absent-mindedly to keep their mouths busy on times that it is supposed to be pursed over a cigarette stick.

Burning calories at a normal rate again. Every cigarette you smoke makes your body burn calories faster, but is also harmful to your heart. Once you quit, you are no longer getting this temporary effect. Instead, you are burning slightly fewer calories on a daily basis.

Physical activity and a healthy eating plan may help you control your weight. In addition, being physically active may ease withdrawal symptoms during smoking cessation and help reduce the chances of relapsing after quitting.

While it is a good idea to be physically active and eat healthy foods as you quit smoking, try not to worry about your weight. It may be easier to quit first and focus on controlling your weight when you are smoke-free.

To lower your chances of gaining weight when you stop smoking:

Accept yourself.
Get regular, moderate-intensity physical activity.
Limit snacking and alcohol.
Consider using medication to help you quit if you feel you are about to get derailed from your plan.
Consider getting professional advice about weight control if the weight gain caused by quitting smoking will send you over the overweight standards.