The Foundations of Lasting Health: Simple Habits, Big Impact

 In a world filled with fast food, busy schedules, and digital distractions, maintaining good health can feel like a constant challenge. However, the foundations of lasting well-being aren’t built on extremes or trendy fads, but on simple, consistent habits. As a health adviser, my goal is to help individuals understand that health isn't just about avoiding illness—it's about building a balanced, fulfilling lifestyle.

Nutrition: Fuel for Life

Food is not just energy—it’s information for our bodies. A well-balanced diet rich in whole foods, fruits, vegetables, lean proteins, and healthy fats is essential for preventing chronic diseases like heart disease, diabetes, and obesity. Avoiding processed foods, added sugars, and trans fats can significantly improve energy levels, mood, and overall health. Hydration is equally important; aim for at least 8 glasses of water a day to support digestion, circulation, and cellular function.

Movement Matters

Physical activity doesn't have to mean hours in the gym. Daily movement, such as brisk walking, cycling, or even dancing, can enhance cardiovascular health, maintain a healthy weight, and reduce the risk of conditions like high blood pressure and depression. The World Health Organization recommends at least 150 minutes of moderate aerobic exercise per week—this can be easily achieved by making physical activity a natural part of your routine.

Sleep: The Underrated Pillar

Sleep is when the body repairs and regenerates. Adults need about 7–9 hours of quality sleep each night. Poor sleep can weaken the immune system, affect mental health, and increase the risk of chronic diseases. Good sleep hygiene includes maintaining a consistent sleep schedule, limiting screen time before bed, and creating a restful sleeping environment.

Stress Management

Chronic stress affects both the mind and body, contributing to anxiety, digestive issues, high blood pressure, and weakened immunity. Effective stress management techniques—such as mindfulness, meditation, deep breathing, or simply spending time in nature—can bring balance and clarity. Don’t hesitate to seek support from mental health professionals when needed.

Regular Health Checkups

Prevention is better than cure. Regular health screenings can detect issues early and provide opportunities for timely intervention. Whether it’s blood pressure checks, cholesterol levels, cancer screenings, or vaccinations, staying on top of routine care can prevent complications and promote longevity.

Healthy Relationships and Community

Human connection is a vital part of health. Supportive relationships with friends, family, and community can lower stress, improve mood, and even enhance immune function. Prioritize time with those who uplift and support you, and don't be afraid to reach out when you're struggling.

Conclusion

Health is a lifelong journey, not a destination. It’s about making conscious choices each day that support your body and mind. As a health adviser, I encourage everyone to take small, consistent steps toward wellness. Over time, these habits become second nature—and the benefits are truly life-changing.

صحت مند زندگی کے لیے 7 آسان اور مؤثر گھریلو ٹپس

 صحت مند زندگی کے لیے آسان گھریلو ٹپس

صحت ایک انمول دولت ہے، اور اگر ہم روزمرہ کی زندگی میں چند آسان باتوں کا خیال رکھیں تو ہم بیماریوں سے بچ سکتے ہیں اور خود کو تندرست رکھ سکتے ہیں۔ آئیے جانتے ہیں کچھ سادہ مگر مؤثر گھریلو صحت کے ٹپس:

 

. دن کا آغاز نیم گرم پانی سے کریں

صبح نہار منہ نیم گرم پانی پینے سے نظامِ ہاضمہ بہتر ہوتا ہے اور جسم سے فاضل مادے خارج ہوتے ہیں۔

 

. سبزیاں اور پھل اپنی غذا میں شامل کریں

روزانہ تازہ سبزیاں اور پھل کھانے سے جسم کو ضروری وٹامنز اور منرلز ملتے ہیں جو بیماریوں سے لڑنے میں مددگار ہوتے ہیں۔

. کم نمک اور کم چینی کا استعمال

زیادہ نمک بلڈ پریشر بڑھاتا ہے اور چینی موٹاپے اور شوگر کا باعث بنتی ہے، اس لیے ان کا استعمال محدود رکھیں۔

. روزانہ کم از کم 30 منٹ چہل قدمی کریں

واک یا ہلکی پھلکی ورزش سے دل کی صحت بہتر ہوتی ہے، وزن قابو میں رہتا ہے اور دماغی تناؤ بھی کم ہوتا ہے۔

 

. نیند پوری کریں

کم از کم 7 سے 8 گھنٹے کی نیند لینا ضروری ہے، کیونکہ نیند کی کمی ذہنی اور جسمانی صحت پر برا اثر ڈالتی ہے۔

. پانی زیادہ پئیں

دن بھر میں 8 سے 10 گلاس پانی پینے سے جسم ہائیڈریٹ رہتا ہے اور جلد بھی تروتازہ دکھتی ہے۔

. موبائل اور سکرین ٹائم محدود رکھیں

زیادہ وقت موبائل یا کمپیوٹر پر گزارنے سے آنکھوں اور دماغ پر منفی اثر پڑتا ہے۔ کوشش کریں کچھ وقت کتابیں پڑھیں یا فطرت سے لطف اندوز ہوں۔

صحت مند زندگی کے لیے مہنگے علاج کی ضرورت نہیں، بس تھوڑا سا خود پر دھیان دیں اور یہ آسان ٹپس اپنائیں۔ یاد رکھیں، صحت ہی سب کچھ ہے!

Unveiling the Mighty Micronutrients: The Pillars of Health and Vitality

 

Micronutrients may be tiny in size, but their impact on our health is monumental. In the vast landscape of nutrition, these essential compounds play a crucial role in maintaining bodily functions, supporting growth and development, and preventing chronic diseases. Let's delve into the world of micronutrients and uncover their significance in promoting overall well-being.

Micronutrients encompass vitamins and minerals, which are essential for various biochemical processes within the body. Despite being required in smaller quantities compared to macronutrients like carbohydrates, proteins, and fats, micronutrients are indispensable for maintaining optimal health.

Vitamins are organic compounds that act as catalysts for biochemical reactions. They are classified into two categories: water-soluble vitamins (such as B vitamins and vitamin C) and fat-soluble vitamins (including vitamins A, D, E, and K). Each vitamin plays a unique role in supporting different bodily functions. For instance, vitamin C boosts the immune system and aids in collagen synthesis, while vitamin D regulates calcium absorption and promotes bone health.

Minerals, on the other hand, are inorganic elements that serve various structural and functional roles in the body. Some essential minerals include calcium, magnesium, iron, zinc, and potassium. Calcium is crucial for maintaining strong bones and teeth, while iron is essential for oxygen transport in the blood. Magnesium plays a role in muscle and nerve function, while zinc supports immune function and wound healing.

A deficiency in micronutrients can lead to a range of health problems. For example, inadequate intake of vitamin A may cause vision problems and impaired immune function, while a lack of iron can result in anemia and fatigue. Similarly, insufficient calcium intake may lead to weak bones and an increased risk of osteoporosis.

To ensure adequate micronutrient intake, it's essential to consume a varied and balanced diet rich in fruits, vegetables, whole grains, lean proteins, and dairy products. However, certain factors such as poor dietary choices, restrictive eating patterns, chronic diseases, and lifestyle factors like smoking and alcohol consumption can compromise micronutrient status.

In some cases, supplementation may be necessary to meet specific micronutrient needs, especially for vulnerable populations such as pregnant women, infants, the elderly, and individuals with certain medical conditions. However, it's crucial to approach supplementation with caution and under the guidance of a healthcare professional to avoid potential risks of excessive intake.

Beyond individual health, micronutrients also play a significant role in public health initiatives and food fortification programs. Fortifying staple foods with micronutrients, such as iodized salt to prevent iodine deficiency disorders or folic acid fortification of grains to reduce the risk of neural tube defects, has been instrumental in addressing nutritional deficiencies on a population level.

In conclusion, micronutrients are the unsung heroes of nutrition, quietly supporting countless biochemical processes that keep our bodies functioning optimally. By prioritizing a diverse and nutrient-rich diet and addressing individual nutritional needs, we can harness the power of micronutrients to cultivate a foundation of health and vitality that radiates from within. Let's celebrate these mighty micronutrients and embrace their profound impact on our well-being.

Losing Weight Day Diet Plan

 

Losing 5 kilograms (11 pounds) in just 5 days

 is an extremely aggressive and potentially unhealthy goal.

 Rapid weight loss like this is typically not recommended as it can be harmful to your body,

 lead to muscle loss, and result in nutritional deficiencies.

 It's important to prioritize a safe and sustainable approach to weight loss, focusing on long-term

 health rather than quick fixes. 

If you're looking to lose weight, I recommend a more gradual and sustainable approach. Here's a general guideline for a healthy and effective weight loss plan:

1. Consult a healthcare professional: Before starting any weight loss plan, it's essential to consult with a healthcare provider or registered dietitian to ensure it's safe and suitable for your individual needs.

2. Set realistic goals: Aim for a safe and sustainable weight loss rate of 0.5 to 1 kilogram (1 to 2 pounds) per week. This is generally considered a healthy rate of weight loss.

3. Balanced diet: Focus on a balanced diet that includes a variety of foods from all food groups. A healthy diet should consist of:

Lean proteins (chicken, fish, tofu, beans)

Whole grains (brown rice, quinoa, whole wheat bread)

Plenty of vegetables

Fruits in moderation

Healthy fats (avocado, nuts, olive oil)

Limited added sugars and processed foods

4. Portion control: Pay attention to portion sizes to avoid overeating. Use smaller plates, and listen to your body's hunger and fullness cues.

5. Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst is mistaken for hunger.

6. Regular exercise: Incorporate regular physical activity into your routine. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with strength training exercises.

7. Monitor your progress: Keep a food journal to track your eating habits and stay accountable. Monitoring your progress can help you make necessary adjustments to your plan.

8. Get enough sleep: Aim for 7-9 hours of quality sleep per night, as poor sleep can disrupt your metabolism and increase cravings for unhealthy foods.

9. Manage stress: High stress levels can lead to emotional eating. Practice stress-reduction techniques such as mindfulness, yoga, or meditation.

Here's a simple recipe for a refreshing cucumber salad

 

Ingredients:

    2 medium cucumbers, thinly sliced

    1/2 red onion, thinly sliced (you can also use white or sweet onion)

    1/4 cup fresh dill, chopped

    1/4 cup white vinegar

    1/4 cup water

    2 tablespoons sugar (adjust to taste)

    1 teaspoon salt (adjust to taste)

    1/2 teaspoon black pepper (adjust to taste)

 

Instructions:

Prepare the Cucumbers: Wash the cucumbers thoroughly and slice them thinly. You can leave the skin on for added texture and color, or peel them if you prefer.

 

Slice the Onion: Thinly slice the red onion. If you find raw onion too strong, you can soak the slices in cold water for about 10 minutes, then drain, to mellow the flavor.

 

Chop the Dill: Chop the fresh dill finely. You can use the stems as well; they have lots of flavor.

Prepare the Dressing: In a separate bowl, mix together the white vinegar, water, sugar, salt, and black pepper. Stir until the sugar and salt are fully dissolved. Taste the dressing and adjust the sugar, salt, or pepper to your liking. You can add a bit more sugar if you prefer a sweeter dressing or more salt and pepper for added flavor.

 

Combine Ingredients: In a large mixing bowl, combine the sliced cucumbers, sliced onion, and   chopped dill.

 Dress the Salad: Pour the dressing over the cucumber mixture. Toss everything together until the cucumbers, onions, and dill are evenly coated with the dressing.

 Chill: Cover the bowl with plastic wrap or a lid and refrigerate the cucumber salad for at least 30 minutes before serving. This allows the flavors to meld together and makes for a cooler, more refreshing salad.

Serve: Before serving, you can give the salad a quick toss again to make sure the dressing is evenly distributed. Serve chilled as a side dish with your favorite summer meals.

This cucumber salad is quick, easy, and perfect for hot summer days. Enjoy!

 

Cardiac muscle !! also called !! myocardium

Cardiac muscle !! also called !! myocardium

 in vertebrates, one of three significant muscle types, tracked down just in the heart. Heart muscle is same to skeletal muscle, decision significant muscle type, in that it has contractile units known as sarcomeres; this element, in any case

 

 as well as recognizes it from quiet muscle, the third muscle type. Cardiovascular muscle varies from skeletal muscle in that it shows cadenced withdrawals and isn't taken out deliberate run. The cadenced constriction of cardiovascular muscle is managed by the sinoatrial hub of the heart, which fills in as the hearts pacemaker.

The heart comprises for the most part of cardiovascular muscle cells (or myocardium). The exceptional attributes of the commitment of the heart are its contractility, which is the reason for its siphoning con, and the rhythmicity of the compression. How much blood siphoned by the heart each moment (the cardiovascular result) differs to meet the metabolic necessities of fringe tissues,

 

especially the skeletal muscles, kidneys, mind, skin, liver, heart, and gastrointestinal parcel. The heart yield is sure by the contractile power created by the cardiovascular muscle cells, as fast as by the recurrence at which they are initiated (rhythmicity). The variables influencing the recurrence and power of heart muscle compression are vital in deciding the gracious siphoning be responsive of the heart and its answer to changes popular

 

 

Cardiovascular muscle cells structure an exceptionally extended cell network in the heart. They are associated start to finish by intercalated circles and are coordinated into layers of myocardial tissue that are folded over the offices of the heart.

The compression of individual cardiovascular muscle cells produces power and shortening in these groups of muscle, with a resultant decline in the heart chamber size and the ensuing discharge of the blood into the pneumonic and foundational vessels. Significant parts of each heart muscle cell engaged with excitation and metabolic recuperation processes are the plasma film and cross over tubules in enlistment with the Z lines, terminal cisternae, 

and the The thick (myosin) and slim (acting, troponin, and tropomyosin) protein fibers are organized into contractile units, with the sarcomere stretching out from Z line to Z line, 

that have a trademark cross-striated design like that seen in skeletal muscle.

The rate at which the heart gets an of blood d nd the synchronization of atrial and ventricular compression expected for the proficient siphoning epend on the electrical properties of the cardiovascular muscle cells and on the conduction of electrical data starting with one locale of the heart then onto the next.

The activity potential (actuation of the muscle) is partitioned into five stages. Every one of the periods of the activity potential is brought about by time-subordinate changes in the penetrability of the plasma film to potassium particles (K+), sodium particles (Na+), and calcium particles (Ca2+).

Finding The Beauty Within While Dieting

 

When it involves dietary restrictions you may realize all types of unhealthy foods on the market today. additionally to most foods there appears to be each style of food aid you'll be able to assume of. From transport the food trade has evolved into everything from sweets and desserts to pills and powders. every item makes a claim that it can assist you get eliminate those unwanted pounds quickly and easily. I can honestly tell you that there's little we are able to do for ourselves by shedding many pounds.

If you'd sort of a few tips to form your weight loss goals easier to attain perhaps the subsequent tips can facilitate you.

Drink many water

Nothing may be aforementioned concerning the importance of water in an attempt to achieve your fitness goals. Water provides the body 1st however most significantly water but it's additionally a crucial thanks to trick your body into basic cognitive process you're full. Some beverages don't work with water for this and plenty of drinks, even fruit drinks, have empty calories that you simply can purchase whereas eating.

Another smart thing concerning drinking many water whereas ingestion is that it helps your skin to take care of its firmness therefore you'll be able to avoid a number of the 'loose skin' look that's typically related to vital weight loss. As one more bonus of drinking plenty of water your skin can look bright and exquisite again.

Set Goals

Having goals is one among the foremost vital stuff you can do once you compute to lose weight. try and confirm your goals are aggressive however not achievable. If you're pissed off at the start of the diet method for undoable functions there's an honest likelihood that you simply will stop. However, challenges inspire us to attain nice things in life. If ready to} realize a 'weight loss partner' to possess alittle friendly competition for weight loss totals for per week or a month wherever you may be able to achieve your goals instead of keep yourself quiet.

Eat additional

have you ever scan that twice Eat countless vegetables and fruit in your diet and you will not need to eat unhealthy calorie foods.

whereas this might appear to be plenty to people, obtaining up and moving is another option, if not the simplest thanks to burn calories. the easy reality is that you simply cannot thin while not ingestion additional calories than you're eating. Your favorite calorie burner, you'll have lost those unwanted pounds and met your weight loss goals.

alternative smart calorie activities embody the following: gardening, golf, dancing, enjoying volleyball, walking, jumping rope, playing hop scotch along with your kids, and playing tennis. I say this as a result of you'll be able to fool yourself into believing basic cognitive method} that you simply aren't extremely travail whereas burning calories. Even cleanup the house needs movement and energy and if you dance round the lovely music during this process you'll be able to burn many calories.

Eating, once fortunate can facilitate restore your image and vanity of excellent folks within and out. The higher than steps are not the sole things that are concerned in diet, however they'll assist you bring home the bacon your weight loss goals, particularly if they're combined with a diet set up that you feel assured you can follow. Rest assured that in those days, energy won't run out if you are doing not interfere along with your efforts to eat along by donating. the foremost vital issue you'll be able to do once fast is to come back to the diet once you have got deviated.

Donald Trump: 'I'm using hydroxychloroquine to prevent corona'

US President Donald Trump has said he is using hydroxycolorquine to protect against corona.
Trump has previously spoken out about treating the corona virus with malaria,

but there is little scientific evidence that the drug can counteract code 19.
"I've been using it for about a week and a half and I'm still here, I'm still here," the president told reporters on Monday.

BREAKINGThe death toll in the United States has risen to more than 90,000
The death toll from the corona virus in the United States has exceeded 90,000, according to the American University of Johns Hopkins.

The death toll in the United States is 90,312, the highest number of deaths in any country at the moment.
The United States has the second highest number of deaths at 34,876, followed by Italy at 32,007.

YOUR ENEMY THE ALCOHOL

YOUR ENEMY THE ALCOHOL

Many people are amazed to learn that up to 20% of the calories in the average Western diet come from what we drink. It is so easy to dismiss beverages as if they ‘don’t really count’ but of course, when it comes to weight loss or staying fit, beverages absolutely do count as much as solid food. The trick to successful weight loss is to honestly take into account everything that you put in your mouth – so you can’t simply forget about all the liquids! If you are interested in getting your body into the best possible condition, think twice before reaching for the alcohol, if this is something that you often do. 

Alcohol is extremely high in calories and it supplies what nutritionists often refer to as empty calories, in other words calories without nutrition. One 175 ml glass of red and white wine contains around 120 calories, champagne contains around 130 calories and 12oz serving of beer contains around 150 calories. Alcohol essentially has 7 calories per gram versus sugar which has 4 calories per gram. Think about this fact next time you are wondering whether to have a glass of wine after work – you will be drinking something more calorific than an equivalent sugar solution. Amazing, and not in a good way!

If water hydrates, alcohol on the other hand, has the opposite effect. Drinking alcohol constantly doesn’t just cut down on your mental processes, but it also prevents your body from experiencing deep sleep. And we all know deep sleep is what’s needed for the body to fully recharge and recover from the day to day stress. If you don’t experience deep sleep during the night, you’re more likely to wake up with less energy the next day. Of course, you are no doubt very aware of the effect that too much alcohol can have on your liver.

Also, crucially, alcohol can seriously slow down your ability to burn calories through exercise. Our bodies try to get rid of alcohol as quickly as possible, which can get in the way of other processes such as burning fat and absorbing nutrients. When you drink, alcohol is the first fuel to burn . While that is happening, your body will not burn fat, which delays weight loss. If you want to burn fat efficiently, lay off the liquor!

You do not have to go without it every day but choose light beers and stick to 11% wines like Chablis and Beaujolais on the occasions that you do want to drink alcohol. The rest of the time, drink a lot of water and green tea, as discussed in previous chapters.

MORE MAGNESIUM-RICH FOOD

One of the secrets to getting more energy is making sure that you get your daily dose of vitamins and minerals. But if you regularly find yourself too tired to do anything, then there’s a big chance that you might have a magnesium deficiency. Studies show that magnesium is a crucial element in breaking down glucose in the body. So when magnesium levels are low, energy levels can significantly drop too.

It should be noted that the body needs this mineral to fuel around 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, heart attacks, high blood pressure, anxiety disorders, migraines and osteoporosis. So, if you don’t make a conscious effort to increase your magnesium intake, you may be compromising your overall state of health.

Snack on a handful of nuts in the afternoon if you want to get an instant boost of energy to help carry you through your day. Almonds, cashews and hazelnuts make great snacks for when you’re feeling a bit tired from the daily grind. A generous serving of fish, like halibut, can also give you all the magnesium you need for the day.

The good news is, you can easily get your fill of magnesium with just a few tweaks in your diet. Magnesium-rich foods include dark leafy greens such as kale, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.

Alternatively, if eating your magnesium just isn’t your thing, or if you are worried about getting the right levels of beneficial magnesium without taking in too many calories at the same time, you can always take supplements. Just make sure to get the recommended daily dose of 320mg for women and 400mg for men.

BINGE DRINK (DRINK PLENTY OF WATER)

That means lots of it. Start the day with water, end the day with water; drink lots of water all day long. This has numerous benefits. It will flush out nasty toxins more effectively and keep you superbly hydrated. It will keep your metabolism and digestion firing on all cylinders. It will, critically, fill you up and quench your thirst.

The benefits of water for your health and fitness are immeasurable. Want to know exactly why?

Good old, H2O is terrifically important, but a frightening amount of people who are lucky enough to have easy access to clean, free-flowing supplies do not drink it in sufficient quantities. Or we load it up with sugar and chemicals and say it is ‘improved’.

Don’t believe the hype. Water always was and always will be the best drink on earth. In case you need reminding, here are a few scientific reasons why:

1. - Keeping Body Fluids Balanced for Optimum Health – The human body is made up of around 60% water. It is a fundamental part of us and without enough of it, vital functions start to falter – from digestion to the maintenance of body temperature. As we are constantly losing water through perspiration, respiration and excretion, we must top up our water levels regularly. So, stay hydrated.

2. - Proven to Help Control Calorie Intake – Whilst water isn’t a magic potion (although it must surely be the closest thing to one), whenever you make the choice to drink it instead of a sugary, fatty or alcoholic beverage, you are making a choice that will help you with weight loss. Also, when you eat food or drink juices that contain lots of water they will fill you up much more.

3. - Supports Muscles for Exercise – Muscles tire without enough water. When exercising, it is vital to drink fluids regularly – around 17oz before and plenty during and after. A well-hydrated body is more efficient; it will burn energy better and repair muscles following exercise more effectively too.

4. - Supports Kidney Function – Kidneys need generous amounts of water to help them in their vital role of excretion – and too little can result in kidney stones. Our cell’s waste products include blood urea nitrogen, which the kidneys turn into urine to be passed out of the body. You can easily tell whether you are properly hydrated as your urine should be colorless and without odor. If not, drink more water.

5. - Supports Bowel Function – If you drink enough water you reduce the chances of experiencing constipation. A properly hydrated body, enables the gastrointestinal tract to work at its best, especially when plenty of fiber is consumed as well. A healthy end-to-end digestive system is vital for health and weight loss.

Simply drink plenty of water all day long. You may not be aware of it, but even the slightest dehydration can make you feel lethargic and weak. Without enough water, the body won’t be able to function at its optimal level. You’ll constantly feel tired even with a good night’s sleep.

So next time you’re feeling drained, drinking a tall glass of cool water might just do the trick. If you work in an office, always take plenty of trips to the water cooler – you will stretch your legs and refresh yourself too. If you’re at home, you should constantly have a glass on the go – aim to drink 6-8 large glasses each day.

DON’T OVERDO IT!

Working out is fantastic and a real must for anyone who is serious about their health. It is great to be enthusiastic about working out,

 but it is very important not to set yourself up to fail by overdoing it.

One of the main reasons people give up easily on their workouts is that they try to take on too much early on. Many people tend to want to achieve so much on the first workout that they fail to consider whether their body can already handle the challenge. This is why, instead of pushing yourself early on, it would be better to start slowly but surely, then build up from there.

When you go running for example, common sense will tell you not to start off with marathons if you’re a beginner. The same applies to all exercises – you gradually build up the number of reps, the intensity and the difficultly.

When starting any muscle program, it’s important that you keep your ego in check. Don’t just set goals that you aren’t physically capable of achieving just yet. Add weights as you go along, especially if you’ve never lifted a weight in your life.

It is also imperative that you take rest days, even though this may feel counter-intuitive at first. Rest days really are an absolutely essential part of any training regimen. While they may feel like a waste of time to you and make you worry that you won't build strength or lose weight fast enough, taking some regular time off will allow your body and mind to fully recover and grow.

Exercise takes its toll on the body and when you don't allow it to recover from high-intensity exercise, you do damage. Never taking a day off is a big mistake as you become more susceptible to injuries, muscle soreness, a depressed immune system, poor quality sleep, and a decrease in strength and performance. Extreme tiredness will also have a negative impact on your mood and motivation.

Take on the slowly but surely approach, steadily working your way towards your workout goals. With enough practice and time, you’ll see a huge difference in your workouts. Remember, pacing yourself is just as important as the number of sets you do and resting will ensure that you have enough sustained energy to keep up your fitness regimen for the longer term.

LOG IT (KEEP A WORKOUT LOG)

Even if you’re not the note-taking type, you should make an effort to record the daily progress of your workout. It is a simple and effective way of keeping motivated and staying on track.

All you have to do is record what you do. Start off with the type of exercises and sets, then work your way through the reps, and even the time you were able to accomplish each. Whatever you do, you have to be as accurate – and of course as honest with yourself – as possible. Remember, no one else ever has to see it, but unless you stick to the exact exercise you have done there is no point in keeping the log.

Keeping a workout log may seem tedious in the beginning, but once you get the hang of it, you’ll wonder how you were able to live without it for so long.

Keeping a workout log will help you improve your overall wellbeing in 2 ways. For one, it will help you assess your physical performance as you go along. You’ll have a record of your best lifts and reps so you’ll see just how far you’ve come along in your program. A workout log will also give you that much needed motivation to constantly improve your numbers.

You can use whatever format of workout log works for you. There are various free resources that you can take advantage of online, e.g. Google ‘workout log’ for a wide selection, or visit http://healthhubpro.blogspot.com to print one out, or you might simply prefer to stick to good old pen and paper.

Alternatively, you can go even more high tech and keep a personalized record of all your exercise, including calories burned and so on, by using a dedicate app, such as Gym Hero or Endomondo, perhaps even in conjunction with an activity tracking device like FitBit. The advantage of these state-of-the-art apps and deices is that they can be with you 24/7 and provide maximum accuracy and convenience.

However you choose to do it, high tech or low tech, do whatever it takes to keep accurate records of you workouts. By studying your logs regularly, you’ll be able to come up with specific ways to improve your workout. Instead of blindly following a program, you’ll be able to personalize your workout according to your past performance. As a result, you stand an even better chance of improving your fitness and body shape.

PROTEIN, PROTEIN, AND PROTEIN (INCREASE YOUR PROTEIN INTAKE)

Unfortunately, most of the weight lost for a lot of people turns out to be due to muscle loss as well. If you want to prevent muscle loss from happening, you can try to increase your protein intake while you’re trying to lose weight. The extra protein in your diet will help your body hold on to muscle while it sheds the fat. Remember, muscle burns 150% more calories than body fat, so we need to maintain muscle and eat healthy amounts of lean protein.

As humans, we were designed to eat plenty of protein in our diet, as we did when we were hunter gatherers during the Paleolithic era. This era came to an end when we started to become agricultural people and went from a primarily protein and whole food diet to one that emphasized grain and dairy.

This diet did our body no favors.

The processed grains have a far higher glycemic index that triggers the body to convert their starch to carbs and to then store them as fat. The cheese and milk are saturated fat that do not provide the most beneficial proteins and which increase blood cholesterol.

What we know now is that historic records tend to show the arrival of issues like obesity, diabetes, and heart disease around the same time that we settled down and started farming. This is why the protein-based, Paleo diet has been so popular in recent years – it means eating the way that our bodies originally evolved to eat.

So – stock up on the protein. The great news is there are loads of protein-rich foods available on the market. From nuts to fish, eggs, and even tofu, you can create a variety of delicious meals from your favorite protein sources. In fact, to make life even easier, here is a list of some of the highest protein foods:

• Anchovies
• Canadian bacon
• Chicken breast
• Chorizo
• Corned beef
• Cottage cheese
• Edamame
• Eggs
• Greek yogurt
• Ground beef
• Halibut
• Jerky
• Lentils
• Milk, 2%
• Mixed nuts
• Navy beans
• Octopus
• Peanut butter
• Peas
• Pepperoni
• Pork chops
• Quinoa
• Sardines
• Soba noodles
• Sockeye salmon
• Soy milk
• Steak
• Swiss cheese
• Tilapia
• Tofu
• Turkey breast
• Wheat germ
• Yellowfin tuna

There really is so much tasty food to choose from. However, you can always simply start your day with a good old protein shake. This way, you’ll get your fill of protein first thing in the morning. Buy a brand with no added sugar and that is fat free. While you’re at it, make sure to cut back on empty calories like sweetened beverages.

Protein-rich food already has enough calories so there is no need to add unnecessary extra calories – instead, complement your protein with fiber in your meals, e.g. lean chicken breast and lots of green vegetables.

Don’t forget: your body evolved to love this type of fuel and will work most efficiently when you give it a great protein boost.

GO GREEN!

Green tea, first: drinking green tea has been around ever since the first Chinese civilizations. Many centuries later, recent studies have shown that consuming it daily can be an effective means for the body to burn fat. In fact, it is a proven fact that green tea can help you lose weight more than any other drink apart from water.

This is because green tea contains catechin, a polyphenol that can stimulate fat loss naturally in your body. When you drink green tea, the catechin signals your body to release energy from glucose, and even from stored glycogen. This then improves your metabolism, as well as prepares the muscle for physical activity.

The best thing about green tea is that it increases your metabolic rate and prolongs thermogenesis in the most natural means possible, helping you to jumpstart weight loss.

Green tea is also packed with powerful antioxidants to keep your immune system strong and healthy. If you want energy and fat loss in one nifty package, make that switch from sugary drinks to green tea today and see the difference it makes on your body. Plus a nice, hydrating, warming mug of green tea and hot water has virtually zero calories and may suppress the appetite. To up your intake, you can even keep a jug of iced green tea in the fridge.

There is also green coffee, which is taken in the form of a supplement. an average of 8.4% of their total body weight and 4.4% of their total body fat, all without making any changes to their diet.

Green coffee beans contain a substance called chlorogenic acid, which is believed to be responsible for the impressive weight loss effect.

 Most of the chlorogenic acid is removed when coffee is roasted which is why it must be extracted from the raw beans. It is certainly worth considering taking a high quality green coffee bean extract if you want to maximize your fat burning abilities.

This means real, totally fresh, homemade juice that includes leafy greens. Green juices have many proven health benefits. You may have been told many times as a child to ‘eat your greens’ – this is just a palatable way of drinking them and getting an intense hit of their natural goodness. All of them are bursting with nutrients and all of them taste delicious.

To start you off, try these stunning nutrient boosters which can replace any breakfast or lunch. You will need a juicer, which is always a good investment.

EAT SMART, EAT OFTEN

EAT SMART, EAT OFTEN

Any fitness expert will tell you that fat loss begins with eating smart and not with working out. Because people have become so engrossed with how much or how little they eat, it’s no wonder that more and more fad diets are being introduced in the market each year. It’s come to a point where 

some people are technically starving themselves

all in the name of weight loss. If you’re sick and tired of trying out the latest diets just to keep your weight down, you need to learn how to pace your meals and eat smarter. It’s really not only the type of food per se that is causing weight gain. It’s also when, how and how often you eat food during the day.

Let’s face it. Food plays a hugely important role in the body’s development. You will always be better off eating loads of low-calorie, high-fiber food, including plenty of fresh fruit and vegetables, healthy lean meats, fish and other protein, plus those whole grains and other minimally processed foods.

When you are selecting foods, make sure you don’t skimp on insoluble fiber, such as you find in leafy greens and other vegetables.EAT SMART, EAT OFTEN

This is because it is not digested in the stomach and small intestine, it simply passes on into the colon, sweeping through it like a natural brush. Fiber soaks up water to form a soft bulky mass, which moves easily along the digestive tract. Having a high-fiber diet helps your digestion and also helps you to feel fuller for longer and for fewer calories, EAT SMART, EAT OFTEN

all of which greatly assists with weight loss.

That aside, you need to eat regular meals, not to get into a destructive habit of bingeing and starving in order to lose weight. After all, if you don’t provide the body with the nutrition it needs, then you can’t expect it to perform the way you want it to. This is the main reason why eating smart will always be more effective than eating less.

For example, healthy snacks, like carrot sticks, are a top slimming aid - always eat a light healthy snack in the afternoon. There is a great reason for this and it revolves around insulin. A healthy snack boosts your metabolism and balances out your blood sugar EAT SMART, EAT OFTEN

Keep the snacks low calorie and high fiber too. Here are some heart-healthy snacks that will keep you going during the day for very few calories:

1 piece of fruit of your choice.

2 wholegrain crackers, lightly spread with a mixture of smoked mackerel, mashed with fat-free plain yoghurt and seasoned with pepper.

Half a small whole-meal roll, toasted and topped with low-fat cottage cheese.

150ml fat-free plain yoghurt.

Crudités – raw cucumber, carrot, celery and radish, as much as you like – with a tablespoon of reduced fat hummus as a dip.

A hot bowl of organic miso soup – the packets are available from good health stores and supermarkets.

Apple and a teaspoon of nut butter

A rye crispbread topped with a sliced tomato and a tablespoonful of low-fat cottage cheese.

A couple of pinches of mixed seeds

Homemade ripe banana milkshake (banana, milk, ice, sprinkle of cinnamon, optional)

A whole grain cereal bar with no added sugar

So, get snack-happy and fire up your sluggish metabolism by eating 4-6 small, nutritionally dense meals or snacks throughout the day instead of 3 big ones. If you live a moderately active lifestyle, this should be enough to keep your energy levels up and your fat-burning capabilities in top shape.

One last note, eating smart includes how you eat. Do not gobble down your food in front of the TV. Concentrate on what you are eating so that your body and mind fully register it and you are likely to feel fuller with less food. Also, never forget that digestion begins long before you swallow.

That way all the right enzymes can work on the food and start to break it down. If you do not chew your food properly, you are likely to suffer from indigestion and bloating, which work against you when you are trying to lose weight.EAT SMART, EAT OFTEN

Once you master the art of eating smart – which means frequent high-fiber, calorie-controlled meals, properly digested - you won’t just feel better, you’ll also help your body to develop lean and strong muscles. As long as you choose food that is healthy and all natural, you can expect to enjoy the benefits of having energy that will last you throughout the day.