How 3 mistakes make men unhealthy?

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11      There are certain mistakes men do in their 30s which can result in weight gain and weak bones. The problem is that most men don’t even know that they are doing these mistakes. Below are 3 common mistakes men do in their 30s.

1. Stretching is unnecessary

Most men think that they should stretch out only in 40s, but that’s a completely wrong concept. You should stretch at any age so that it can make you healthy later on. Men often think that if they are active now they will remain so in 30s but that’s not true. The bone mass starts decreasing in 30s which may cause fracture any time due to an accident.

Most men are busy getting somewhere in their career and long sitting hours make them overweight. Same way if they don’t exercise it would further lead to old age disability. Weight training isn’t enough which men do in 20s. They should do a mix of stretches, aerobics and weight training for flexibility. Sometime just weight training may cause backbone issue in men. So, by doing a mix of exercises, men can burn more calories especially if they also take healthy diet.

2. They don’t take stress

Another misconception is that men don’t take much stress compared to women, but that’s wrong. The fast life and competitive professional environment creates lot of stress in men. This stress further may increases if you are also married in 30s, because you have kids and home responsibilities, as well as less sleeping hours. Hence, you need to work out more to cope with all such stress.

According to Dr. Steven Lamm, from NYU Langone Medical Center some men withdraw themselves in stress and their suppressed feelings can create mood swings in them. Some other men start drinking more so all these conditions lead to poor health and life threatening diseases. So, three things can make men healthy and relaxed, including exercise, good nutrition and good sleep.

 3. They don’t need a doctor

Most men in their 30s only go to doctor when it’s an emergency, as otherwise they don’t even see a doctor in months or years. This is obviously a bad habit, because visiting a doctor at least once a month is important so that you can monitor your cholesterol, blood sugar and blood pressure levels.  Moreover, sometime your doctor can warn you about a disease looking at the tests. So, by just changing your lifestyle you can save yourself from any health risk. According to the American Cancer Society a large percentage of men get testicular cancer during 20s to 30s which can be treated if diagnosed earlier. So, all these factors show that men in 30s must follow a healthy lifestyle and should maintain it forever.

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Tips to deal with emotional eating-weight loss

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Emotional EatingEmotional eating is a common problem among many people, but it’s really annoying because it can ruin your weight loss goal.  There are several ways to handle this issue, but first we should try to recognize which emotion stimulates us to more eating because lots of people are not even aware of that.

Concentrate:  Try to concentrate on your emotions and stress level, and see where you eat a lot.

Do you eat more when with friends or family?

Do you eat more when you are alone and there is no body to watch?

Do you eat when you are bored and don’t know what to do?

Do you eat when you are worried about something or are under stress for some reason?

To judge you’re eating habits, make a scale of physical hunger from 1 to 10; if it is 6 to 10 then it means your body needs food. However, if the scale is 3 that would be because of stress or any other emotion, so you can call it emotional eating.

 Monitor what you eat?

Check what you eat most when you are under stress or under any kind of emotion mentioned above. Generally, in such conditions men and women eat chocolates, processed foods, refined sugar, refined flour, artificial sweeteners, artificial colors, or flavors and soft drinks, etc. Some other people eat spicy, salty, or fried foods. You can’t call all this stuff as food because these are food related products, which are harmful for your body and you should eliminate them from your diet.

 How to control emotional eating during weight loss?

  • Search for healthy foods, and see what you like most out of it; such food includes nuts, berries, fruits, organic yogurt, milk, and vegetables, etc. Then, see which one you like and next time when you feel for emotional eating only eat from the healthy food list.
  • Only keep healthy food around you, putting junk out of your home or kitchen. This way, you will only eat what is available.

To know more about weight loss, diet and healthy food see other articles as top 10 stomach flattening foods, and super foods.

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6 tips to lose weight without losing muscles

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fitness1While you are losing weight, you need to take care of your muscles as starving can make the muscles weak. So, try healthy ways for weight loss, using them wisely. I want to share with you 6 tips to lose weight without damaging your muscles.

 

Divide your meals

 Doctors recommend eating after every 2 or 3 hours, because it fires the metabolism. So, snacking between the meals is considered healthy.

Maintain fat level

The fat intake should be 20 or 30 percent of the calories you take on a daily basis. Healthy fat is necessary for your body because people who completely avoid fat get certain issues.

Increase protein level

The body requires one gram of protein for every pound of your weight, and 150 pounds of weight requires 600 calories in protein that is 100 calories of protein for each meal and snack. So divide the protein amount to 5 to 6 meals.

Cut calories wisely

 Reducing your calorie intake should also be healthy, and experts recommend cutting the caloric intake by 500 calories a day.

Take healthy carbs

Don’t avoid carbs instead take them in a healthy form, like whole grains, avoiding the refined carbs. Make them 40 percent of your daily calories, dividing over all meals and snacks.

Snacks after workouts

After one hour of workout, you should take protein because the muscles become weak and they need strength. Muscles can well absorb protein after the workout. Keep protein percentage as advised in tip three.

This is how you can lose weight in a healthy way without hard dieting. When your metabolism rate becomes high you will lose weight fast. It will also allow you to increase calories gradually, but losing fat constantly.

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Top 3 weight loss recipes –its grill time

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If you want to lose weight fast, you should eat healthy, low-Cal food. Grilled food accelerates the weight loss process. Below are 3 low Cal grilled recipes for weight loss.

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Spicy Grilled Steaks

  • Boneless beef steak (sirloin), should be 1 inch thick-1 ½ lbs.
  • Soya sauce – ¼ cup
  • Lemon juice – 2 tablespoons
  • Cumin – 1 teaspoon
  • Vegetable oil-1tablespoon
  • Well chopped garlic-1 clove
  • Chili powder-1 teaspoon

Take a fork and prick the steak from both sides. Put all ingredients in a bowl; mix them well, add steak and cover it well with the marinade. Refrigerate it from 6 to 24 hours, turning the steak a few times. Grill it on coals or gas grill, keeping the grilling time 18 to 20 minutes. Once done, cut the beef into ½ inch pieces along the grains.

Serving-6

Calories-140

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Grilled Turkey Nuggets

  • Bread crumbs-1 ½ cups
  • Parmesan cheese-1/4 cup
  • Fresh parsley-1 tb spoon
  • Pepper-1/4 teaspoon
  • Turkey breast pieces (1 1/2 inch cubes) – 1 ½ pound
  • Eggs-2
  • Barbeque sauce if required

Make a mixture of bread crumbs, parsley, pepper and cheese. Beat the eggs, coat turkey pieces first with eggs, then with crumbs mixture, and finally coat again with eggs. Put all pieces on a plate, and refrigerate for 1 to 4 hours. Grill it on coals or gas grill for 15 minutes, keeping it 4 to 6 inches from heat. Turn the nuggets a few times, and remove them from the heat when the center is no longer pink. You can serve the nuggets with any sauce.

Servings-6

Calories– 250

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Grilled Salmon and Cucumber Relish

For cucumber relish

  • Chopped cucumber-1
  • Chopped red onion-2 tablespoons
  • Water-2tbspoons
  • White vinegar-2 tablespoons
  • Sugar-1 teaspoon
  • Salt-1/2 teaspoon

For fish:

  • One salmon fillet- (about 2 lbs.)
  • Vegetable oil-2 tablespoons
  • Pepper-1/4 teaspoon
  • Salt-1/2 teaspoon
  • Chopped parsley-2 tablespoons

For cucumber relish, make a mixture of onion, cucumber, vinegar, sugar, salt and water; refrigerate it for 1 to 24 hours.  Prepare coals or gas grill, brush the fish with vegetable oil, pepper and salt, wrap it in foil. Grill it for 20 to 30 minutes, keeping it 4 to 6 inches from medium heat. When you can easily flake it with fork, remove it from grill. Serve it with cucumber relish.

Servings-6

Calories-140

Explore this blog for diet recipes and grilling tips.

 

 

Top prepacked snacks for diet and weight loss

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With a busy schedule you can’t get much time to prepare your food for a diet plan or weight loss. There are certain pre-packed foods which are not only healthy, but very effective in weight loss and they are all below 150 calories. These are all readily available snacks that you can even buy while travelling, or can take along while moving to another place.

Pack of tuna salad

It has 90 calories, and fat is only 3.5 g whereas protein is 10 g and 5 g carbs. You can add some additional stuff in it like sauces or spices, etc.

Fruit strips

It has only 45 calories, 0 g fat and protein, but 11 g carbs. As you cannot carry fruit with you while traveling so you can buy these packed strips.

Greek diet yogurt

It has 0g fat so it’s an ideal snack; it has 100 calories, including 18g protein and 7g carbs. You can add honey, or even any fruit to make it more delicious.

Sweet potatoes

These are available in the form of chips known as pop chips. A pack has 120 calories with 4 g fat, 1 g protein and 20 g of carbs. Sweet potatoes are free from any Trans fats, or artificial colors, so they are very fresh and organic.

Apple chips with cinnamon

It is the lowest in calories than all the snacks mentioned here, as it has only 29 calories with 0 g fat and protein, but carbs are 8 g. It’s a very simple food containing organic cinnamon and apple.

Almond butter packs

The fat is 7.5 g and protein is 3 g, but it is low in carbs, i.e. 4 g in the 6 oz. packet, whereas it has only 90 calories.

Diet crackers

These are made with brown rice, so also known as rice crackers. They are low in calories, as one pack contains 120 calories, and 2 g fat, but 22 g carbs and 3 g of protein.

String cheese

Those who love cheese should take this, as it has only 80 calories. It’s healthy, with 0 carbs, and 7 g protein, whereas fat is 6 g. But, be careful that you don’t eat much of these snacks, as keeping a balance is the key rule for diet.

You should keep on exploring for diet and fitness, so that it can help you lose weight.

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