To lead a quality life we need to be healthy and stay healthy. Regular exercise like using an indoor bicycle and proper nutrition are the keys to a healthy life. Obesity has become a global problem. Modern life styles have made it easy to eat and drink more while having little or less than adequate physical activity. This results in weight gain and consequently obesity. In the US, for example, over 60% of the population is technically obese or overweight.

Being overweight or obese has been linked with an increased risk of developing a range of chronic diseases including:

How do you know you are obese or overweight?

exercise bikeYou can find out if you are overweight by simply calculating your Body Mass Index or BMI. This shows whether your weight is healthy in relation to your height. Another point to consider is your waist size. A large waist is associated with increased health risks. If you are a man, your waist should ideally be less than 37 inches or 95 cm. For women the waist should be less than 31.5 inches or 80 cm. Losing a little weight can have significant health benefits for most of us!

To lose weight you need to change your current habits in relation to diet and exercise. The best way to start losing weight is to start small and gradually make changes to your diet and physical activity. You need to exercise
more regularly
and have a balanced diet, eat less! Choose physical activity and nutritional changes than you can accommodate in your daily routine and therefore can stick to for the rest of your life.

How Do You Loss Weight Fast

The best weight loss programs are those that assist you to achieve quick and lasting results together with adhering to a certain diet program. A good weight loss program provides you with a healthy long term plan. Remember before embarking on any weight loss program you need to consult your doctor and find out if it is suitable for you.

Best Loss Tips for Fast Results

  1. Increase your physical activity; a little more physical activity in your daily routine can help you shed more weight than you can imagine.
  • Walk more
  • use the stairs instead of the elevator
  • Play with your kids or take your dog for a walk
  • Workout in the morning for at least 30 minutes, using a bike from Indoor Training Bikes.
  • Lift heavier weights to burn more fat
  • Remember taking a break helps you lose weight faster
    2. Take up the walk 10 000 steps a day and lose 10 pounds in a year with minimum effort!
    3. Do cardiovascular exercises. These help you burn more body fat.
    4. Change to a Mediterranean diet. People from the Mediterranean are among the healthiest in the world. They are the leanest, have the lowest rates of chronic ailments and live the longest!
    5. Drink more water. Water is very important for your health; it keeps your body cells hydrated and reduces the amount of fat stored in your body.
    6. Eat more fruits and vegetables; these help you burn more calories.
    7. Eat more fibre and proteins. Fibre helps you control your weight by preventing you from eating more. Protein requires more calories to digest!
    8. Use less salt.
    9. Make breakfast your main meal, eat a smaller lunch and eat least at night. Your body requires more energy in the day.
    10. Take your multivitamins daily. These help you reduce your appetite.

Get adequate sleep, 7-8 hours. People who sleep for more or less than 7 -8 hours are more likely to gain weight.

Having sound health has many benefits. It results in a positive attitude, makes you calm and relaxed, and increases your productivity leading to your overall development and a quality long life.

Not many people would hesitate if they were offered a healthy living, because by leading a healthier life you will experience the following benefits (among others).
-More energy and alertness, you feel good to be alive!
-Increased productivity
-Fewer health problems hence less visits to the doctor, you save on your medical bills!
-A long productive life!

How to Become Healthier

cycle workoutTo become healthier you need to change your current habits in relation to diet, exercise and stress. The best way to start leading a healthier life is to begin small and gradually make changes to your diet and physical activity. You need to exercise more regularly and have a balanced diet, eat less and manage stress.

Choose physical activity and nutritional changes you can accommodate in your daily routine and therefore can stick to for the rest of your life. The amount of physical activity you can undertake will depend on your age. Adults between the ages of 15 and 65 should undertake 150 minutes of moderate intensity exercise or physical activity. Make sure to include cardiovascular and weight training regimes in your exercise or physical activity. Acquire a heart rate monitor as it helps you monitor your rate during physical exercise.

It’s Also About the Food

To become healthier you need to make sure are eating the right food.
– Eat fresh food. Choose fresh healthy, nutrient rich and low fat foods. Include lots of vegetables and fruits in your diet.
– Eat food rich in fiber. Foods rich in fiber makes you stay full for longer, so you avoid those hunger pangs that make you reach for that unhealthy snack. Beans are an example of a fiber rich food.
– Eat fruits and avoid the juices. Eating the whole fruit fills you up because raw fruit contains fiber and the act of chewing the fruit communicates to the brain that you have eaten something. Juices tend to be high in calories and will lead to weight gain.
– Go for foods that contain a lot of water. Research indicates that eating foods rich in water lowers body mass index. These foods include fruits like watermelons, strawberries, grapefruit, peaches, and vegetables like cucumber, lettuce, zucchini, celery and radish.
– Include good fats to your diet. Research has proved that monounsaturated fats help people burn unwanted fat, particularly in the mid section. Bio foods rich in monounsaturated fats include olive oil, avocados, almonds, kalamata olives, walnuts and flaxseed.
– Eat more protein. Protein takes longer to digest keeping you full longer and also require more calories to be digested, helping you lose weight.
– Eat super foods. These are foods rich in nutrient content. An example of a super food is quinoa. It is a complete protein and is also rich in other minerals like magnesium, potassium, iron, phosphorous, and calcium.
– Eat more soup. Soups are low in calories and starting with a soup makes you eat less.
– Drink more water. Staying well hydrated keeps you from feeling hungry and also keeps your skin clearer and makes your hair shinier!
– Make breakfast your main meal, eat a smaller lunch and eat least at night. Your body requires more energy in the day.
– Take your multivitamins. These help you reduce your appetite.
– Keep away from unhealthy foods loaded with empty calories. These are foods which are rich in calories but of no nutritional value. In this category falls cookies, pastries, donuts, sodas, energy drinks, cakes, bacon, hot dogs, ice cream, fruit drinks, pizza, sausages, etc

You also need to manage stress. Take up a hobby especially one that brings you closer to nature like gardening. Since ancient times working and playing with nature has been known to be a powerful antidote to stress.

Having sound health has many benefits. It results in a positive attitude, makes you calm and relaxed, and increases your productivity leading to your overall development and a quality long life. Just follow some of the tips here and/or the ones from Fitness Exact, and get yourself in shape before the summer!