Acknowledgment of receipt: “Abstract”

Re-educating ourselves to be more healthy is a long-term process…

There are many tips we can give to our friends trying to get fit, or wanting to regain a healthy shape, despite of the fact that a consultation with a General Doctor or even better a Nutrition Specialist, previous to start any diet or exercise regimen must be done. This would be the first step!…

Another thing that I always advice is to choose and setting your objectives. As we know, it is ok to count your weight loss, but for measuring your evolution, do not forget to focus on your body signs; on how your breathing is improving; on your Blood Pressure and Heart rate before and after exercise recovery; on how your joints are gaining elasticity and mobility … Those are the facts that will give you the expression of how your health is improving. Are you losing weight? Great! That’s part of the process too! But your health is the final line, not only your size. Remember that, because it is normal that at any point of your way, the weight loss will relent, slow down, or even stop for a short period; you should not feel frustrated because of that. It’s part of the process.

So yes, an important matter is not focusing on the weight loss, as that will make you anxious and rebel against the plan if you don’t notice significant changes in the weight scale. Think about it like you are starting a path to your health, make it a life time thing. Internalize that you are starting to be healthy, not only thinner. The weight loss is part of it, and you are truly gonna feel rewarded when you see that the waist of your trousers is not trying to kill you by choking you anymore; but more when your joints stop hurting and making sounds and specially when you don’t feel shortness of breath climbing a stair or running or following your faster mates steps …

Some friends did ask about the benefits of Sauna and for how long they should take it. Is not gonna make you lose more of the weight per se, as the lost is in water and you recover it after drinking; but detoxifying your body, providing relaxation and comfort are some worthy qualities. Normally you can go for it if you have no acute diseases. Results are an increase in the blood flow and heart rate, also a lower blood pressure. Saunas eases aches and pains associated with weight loss training, helping you get back into the gym the next day; it can be used before training as a preparation of muscles or after. A duration of 10-15 minutes Sauna with a previous adequate fluids intake is ok (if no kidneys problem and environmental temperature bellow 37°C, the minimum recommended is 2  Liters just water+ adding juices or detoxify teas+ liquid in the food for good hydration). Older adults and people with chronic conditions such as diabetes, kidney disease, and heart failure, or those who are pregnant, are at a higher risk of becoming dehydrated, so it is better to avoid it on these cases…

Remember to move stools daily and do not retain urine more than 4 hours to detoxify your body and protect your kidneys. Drink enough water and fluids daily to keep your entire organism working properly….

Do not forget your recovery day!!!!!! It is also important as your body needs that to readjust the chemicals and hormones in between the exercising days…

You can buy and use any essential oils natural massage lotion for example, your skin will say thanks, as it will help you to keep elasticity and firming while you are in your losing weight period…

Your body hygiene is something you should care about. Keeping your skin clean will avoid you of getting infections due to closed pores, also will contribute to an adequate sweating during exercise to expel all the garbage substances out. Use clothes with model, colour and texture according to the weather, the occasion and of course adequate to your size. Very tight clothes interfere with a good blood circulation…

For meals take a regular flat dish and divide it in 4 in your mind, then apply the serving scheme: half dish for veggies and fruits, + 1/4 proteins + 1/4 grains, add dairy for a good Calcium intake. You can always study and learn to recognize the groups of food; which carbs are the good ones, which are the healthy fats, why all dietitians recommend whole grains…

You shouldn’t eat like a bird, specially if you are exercising. Replacing the rice with a small portion of Quinoa/ cauliflower rice/broccoli rice/ couscous, could be an alternative. You need energy, and balanced is proven to be better than restrictive! Leave restrictions for those having a health condition that requires it…

Consistent, moderate healthy habits are key to losing weight or to keep your body healthy. All must be done step by step, like one change at a time to let your mind get used to the process, not forcing anything to avoid subconscious rejection. Try your best to avoid extremes and quick fixes and magic formulas, as they’re usually either not healthy, not sustainable for a long-term or most of the time a fraud…

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Art from:

https://joseartgallery.com/artworks/paintings/Realism-To-your-health/

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