Tips That All Pregnant Women Should Follow

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Pregnancy invokes so many questions. Pregnancy will involve almost every part of your life. You may begin to feel overwhelmed with all there is to know. The following paragraphs contain a convenient, quick list of the tips that you can apply for happy and healthy pregnancy months.

    • Tell your doctor if you start to experience a high level of vaginal discharge. That could be a vaginal infection symptom. Not rare during pregnancy, it can cause you and your fetus major health issues if left untreated.
    • Your OB/GYN or family doctor will recommend that you take a prenatal vitamin while you’re pregnant. You should be sure to take these every day. This type of supplement provides you and your baby with vitamins and nutrients that are needed for healthy development.
    • Carve out personal hours for me-time. Once your baby is born, your life will dramatically change in a positive way, you will be busy caring for your newborn and not focusing on yourself. Take the time to see friends, get manicures, or simply work on the hobbies and activities you enjoy. This will keep you happy, and your baby will benefit from having a relaxed mother around.
    • Pregnancy comes with many joys, but heartburn is not one of them. Knowing and cutting back on or even avoiding trigger foods can help you prevent heartburn. Foods that can trigger heartburn are citrus fruit, tomatoes, garlic, chocolate, or any spicy food. It may also benefit you to consume several small meals throughout the day, paying particular attention to chewing your food thoroughly before you swallow it.
    • Consume plenty of healthy proteins during your pregnancy. This healthy nutrient is beneficial to both you and your baby. Nuts, seeds, eggs, beans, and meat such as chicken and hamburger are all high in protein.
    • If you are pregnant, avoid using salicylic acid to treat acne. It deep cleans and exfoliates the skin, but it might be dangerous to your unborn baby. A safer alternative is to use a daily cleanser that’s mild and formulated to rid your skin of acne as well as prevent breakouts.
    • By doing this, you’ll remain healthier and also maintain optimum body weight. Just remember not do overdo yourself. A person who is fit will have an easier time both giving birth and recovering postpartum, and it also reduces the risk of miscarriage.
  • In order to prevent a lengthy weight-loss ordeal following the delivery of your child, make sure to avoid over-eating during pregnancy. Do not eat for two people. In reality, you just need to eat 200-300 more calories each day during the second and third trimesters to deliver a healthy baby.

It’s not crucial to learn everything about pregnancy at one time. Pregnancy does last a few months, after all. You can find out what you need to know as you go along. Consider this article as a starting point in your education on pregnancy. Your pregnancy should be a wonderful and joyous time, so try not to stress out and just enjoy it!

Vital Health Tips For Everyone

When you talk about the list of priorities of people around the world, you may encounter big differences among different cultures. Some people in other parts of the world value family ties more than anything else. Other people cherish and give utmost importance to career and personal development. Others believe that above all, religion must be the number one priority. Still others believe that love and relationships should be at the top of everybody’s list. Despite some clear differences among people in different parts of the world, there is one thing that everyone does consider as very important – if not THE most important aspect of all. While it may be true that different people have different priorities in life, it is also true that they all value their health. Thus, to make things easier for every one of us, here are a few health Tips that might come in handy. Read on to learn more about these tips.

The most vital of all health Tips is to quit smoking and drinking. These are two of the biggest killers among both men and women. Another tip is to keep moving as much as possible. If you can walk to your work or school, then skip your car and the city taxis. Another tip is to avoid eating fat that is beyond the daily requirement. Fat is important for our daily nutrition. However, too much of it will also hurt us.

Without good health, people cannot do the things they want. They cannot take care of their career, family, practice their faith, and everything else that life can offer. Take care of your health beginning today. It is never too late.

Top 5 Fitness Tips for Plus Size Women

It is a well known fact that keeping fit is crucial to maintaining overall health. This is true for everybody – men and women, young and old. It is also true for plus-sized women.

Some people believe that if they are overweight, they cannot exercise. Sometimes, women who are uncomfortable about their size feel embarrassed to be physically active.

The truth is that larger women can and should exercise. The benefits will include increased levels of energy, lower blood pressure, cardiovascular workout, muscle and bone strengthening. Exercise can also bring a feeling of well being and increased levels of confidence. In order to maximize the benefits of exercise, there are some important points to remember.

1. Exercise a few times a week

Try to exercise at least three times a week for a minimum of twenty minutes at a time. The frequency of your exercise sessions is important. The more often you exercise, the greater the benefits.

2. Be creative!

Vary your workouts and keep them interesting. Go for a brisk walk with a friend. Try aqua-aerobics. Join a women’s gym. Choose a form of exercise that is comfortable yet challenging for your body and your fitness level.

3. Keep hydrated

Drink lots of water. This may seem obvious, but it is easy to forget to drink the amount of water you will need to maintain a healthy workout. Keep a bottle of water beside you and take small sips before, during and after your workout.

4. Think comfort

Wear comfortable, loose fitting garments that will allow freedom of movement. If possible, wear cotton clothing as the natural fibers will allow your skin to breathe and ensure maximum comfort. Make sure your footwear is supportive and suitable to your choice of exercise.

5. Start and finish the right way

Warm up before you begin and cool down at the end of each exercise session. This is extremely important. You can do this by performing some simple stretching exercises. These will help to prevent injury and will gradually ease your body into the workout, and will relax you afterwards.

As with any fitness program, it is advised to consult with your doctor before you begin.

When your motivation level is low, and you are finding it difficult to be enthusiastic about exercise, remember that exercise is a gift you can give your body and yourself. The benefits are both physiological and psychological, and remember – the more you exercise, the more you will want to exercise, as you begin to feel the positive results.

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5 Breast Care Tips For Well Endowed Women

As funny and ridiculous it may be to some cultures in other parts of the world, in Western cultures, the larger the size of a woman’s bust, the better. Well-shaped and perky breasts are considered a woman’s physical assets. Hence, every woman should learn how to keep her breasts healthy and beautiful-looking.

Here are 5 tips that big-breasted women can use on how to preserve your breasts’ youthful look, shape and texture:

1. Do a thorough examination of your breasts regularly.

Check your breasts in front of a mirror for any abnormalities in appearance. When you are in the shower, raise one arm and gently massage your breasts with the other. Feel your busts for irregular bumps and soreness. Doctors also recommend that you undergo mammograms once a year to ensure that your breasts are healthy. It is also suggested that you do regular breast massages which are believed to be perfect for strengthening and simulating the shape of your busts.

2. Wear the right bra.

Bras are your best weapons against sagging, so wear the right size and type. Some department stores hire bra experts to do fittings and provide consultations, so do your breasts a favor and get fitted for a bra. When buying a bra, don’t just think of how good it will look beneath your new see-through blouse, but also consider the protection and support your breasts need. Large breasts require more protection than smaller ones so choose bras that have strong straps. Also, wear the right type of bra for every activity. If you play sports, exercise or jog, always wear a sports bra. When it comes to strenuous activities, a regular bra will not provide the same support and protection as well as a sports bra. All that unsupported bouncing will increase the possibility of sagging breasts.

3. Maintain your ideal weight.

Your breasts consist of mammary glands and fats so, naturally, the size of your breasts will fluctuate along with your weight. Those infamous miracle diets may cause you to lose pounds of unwanted fat very quickly, but you will also have the tendency to gain them back just as fast. Weight fluctuations make your breasts prone to sagging, so lose weight naturally by exercising and eating a balanced diet. To maintain the shape and perkiness of your breasts, ask your gym instructor to include breast exercises that work on your chest muscles in your health program.

4. Maintain good body posture.

Some large-breasted women tend to slouch, perhaps because of the weight or just to downplay the size of their breasts. Sit or stand up straight anywhere you are. A woman with good posture exudes confidence and sex appeal. Not only will you be showing that you are proud of your beautiful breasts, but you will be elevating it and giving it the right support.

5. Apply moisturizer and sunscreen.

If you are fond of wearing low-cut or plunging necklines, apply moisturizer or sunscreen on your decollete, especially during the day when this delicate area gets exposed to the sun. Remember that your breasts are highly sensitive so, to maintain their youthful look and texture, make sure that you choose sunscreen or moisturizer with mild ingredients and formulated for sensitive skin.

6 Simple Weight Loss Tips For Men and Women Over 50

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Has the dreaded “middle age spread” added inches to your waistline? If so, you’re not alone. Sedentary jobs and slowing metabolisms cause many middle-aged individuals to gain weight.

It can be discouraging to find that the foods you ate in your youth without a second thought are now making the scale creep higher and higher. But you don’t have to take it sitting down! Here are some effective weight loss tips for people over the age of 50.

1. Skip the crash diets.

When you were younger, your hormones did a lot to keep you healthy. After the age of 50, you will need to focus on good nutrition to get the same effect. Avoid starving yourself or limiting your diet too strictly.

You need vitamins and minerals now more than ever. Eat a variety of colorful vegetables, fruits, lean meats, and low-fat dairy products.

Increase your fiber intake to at least 30 grams a day for optimal digestive health. Dehydration can lead to stiff joints, aches and pains, so make sure you’re drinking 64 oz of water each day as well.

2. Protect your bones.

Calcium deficiency can lead to a loss of bone density and full-blown osteoporosis. Men over 50 need 1,500 mg of calcium each day. Women over 50 and men over 65 require 1,500 mg of calcium daily to stave off the loss of bone density.

Vitamin D is crucial for calcium absorption. Men over 50 and postmenopausal women require 400-800 i.u. of vitamin D every day. At the age of 65, this requirement increases to 600 – 800 i.u. per day.

3. Combine cardio exercise with strength training.

Cardio exercise will strengthen your heart and lungs and keep your joints supple. Strength training exercises counteract muscle and bone deterioration, and can prevent fractures at vulnerable sites like the wrists and hips.

Ideally, adults over 50 should engage in weight-bearing cardio exercises, such as walking or dancing, for 20 – 30 minutes, 4 – 5 times a week. They should also do strength-training exercises 3 times a week.

The appropriate amount of exercise varies according to each individual’s level of wellness and fitness.

If you’ve been diagnosed with low bone mass (osteopenia), get your doctor’s approval before doing exercises that require you to bend or twist your spine.

4. Take injuries seriously.

Injuries can affect anyone at any age, but older adults need to take steps to ensure that a simple strain doesn’t turn into something more serious.

Exercise is an important part of a healthy weight loss routine, so you don’t want an injury to keep you on the sidelines.

If you experience acute pain during or after a workout, take a break and assess the injury. A strained muscle might require a few days of rest, massage, gentle stretching, and an anti-inflammatory medicine like ibuprofen.

Sore joints might need rest, anti-inflammatory medicines, and a joint supplement like Osteo-Bi Flex. Any bone injury should be looked at by a doctor.

Also, if you have a disease that decreases your body’s healing abilities or weakens your immune system, play it safe and go to your doctor for advice.

5. Get plenty of rest.

Adequate sleep is important for many reasons. It allows your body to rest and renew itself, keeps stress hormones at a minimal level, and helps your muscles and joints recover after a workout.

While insomnia is a common complaint among older people, it’s not a normal part of the aging process.

If you have trouble falling or staying asleep, adding regular exercise to your daily routine can help. Daily exposure to sunlight has also been linked to improved sleep quality.

If you think you might need a sleep aid, ask your doctor to recommend one that won’t leave you groggy the next morning.

6. Set realistic goals.

Weight loss is possible for people young and old, but the sad truth is that it might not happen as fast as you’d like once you reach a certain age.

Don’t expect a rapid reduction in weight. Instead, set a goal of 1 pound per week. Keep a food and exercise journal to track the number of calories you consume and burn each day.

If you’re doing everything right and still not losing weight, talk to your doctor to find out if underlying health problems or medications could be interfering with your weight loss.

10 Tips For Healthful Eating Out

1. Eat five or more servings of a variety of vegetables and fruits each day. Look for vegetables seasoned with herbs or lean spices rather than butter, sour cream, or cheese. Ask for sauces on the side.

2. Choose restaurants that have low-fat low-cholesterol menu items. Choose foods that help you to maintain a healthful weight.

3. Limited consumption of red meats, especially those high in fat and processed. Choose lean deli meats like fresh turkey or lean roast beef instead of higher-fat cuts like salami or bologna.

4. Select poultry, fish, or meat that is broiled, grilled, baked, steamed, or poached rather than fried.

5. At fast-food restaurants, go for grilled chicken and lean roast beef sandwiches or lean plain
hamburgers (but remember to hold the fatty sauces). Salads with low-fat salad dressing, low-fat milk, and low-fat frozen yogurt. Pizza topped with vegetables and minimum cheese is another good choice.

6. Order a low-fat dessert like fruit ice, sorbet, sherbet, or low-fat frozen yogurt.

7. To help prevent dental caries, avoid continuous snacking on high-sugar foods, especially those that stick to the teeth.

8. Don’t be afraid to ask for foods that follow your eating pattern.

9. Control serving sizes by asking for a small serving, sharing a dish, or taking some home.

10. If you drink alcoholic beverages, limit consumption. Limit intake to no more than two drinks per day for men and one drink per day week for women. Regular consumption of even a few drinks per week has been associated with an increased risk of cancer in woman.

5 Tips For Attracting Older Women

Attracting older women goes beyond the fact that you are young.

So if you simply thought that youth gives you the upper hand in this situation, well then you are in for a rude awakening. You have to put your best foot forward! Older women do not have the time or patience to invest time and energy into a younger man that isn’t top notch. By “top notch” I do not mean someone that has the perfect face and the perfect body. It stems much deeper than that, although those things might help.

If your goal is attracting older women, then here are some basic tips to help you accomplish your goal.

1.) Be in good shape. Older women love men that are athletic and by keeping fit you will show her that you value your health and body versus other guys your age that just plop on the couch with a pizza and play video games all night.

2.) Dress to kill. Make sure you are wearing something modern, fashionable and sophisticated. T-shirts that read “The Ladies Like To Dance On My Pole” etc are complete turns offs to most women but will definitely turn off an older woman.

3.) Be mature and prepare to have full intelligent conversations. Read the newspaper and watch the news so you can talk about current events should she engage you in conversation. Really think intelligently when you have a conversation with her.

4.) Compliment her. This is especially important if you are very attractive because she may be feeling insecure why someone so attractive is interested in her. Complimenting her will assure her that you desire her.

5.) Be prepared to pay for expensive dates. She isn’t going to appreciate dinner at the local pizza joint. Take her to out to nice restaurants and other activities.

 

Men Skin Care Tips

Pretty boys, call them what you want, but when a girl has to choose between the clean, well dressed guy or the dirty, acne face dude, she’ll go for the first. It’s not girly at all for a guy to take care of his personal appearance. Whether you’re looking for a girl or already tied the not, taking care of your appearance affects various aspects of your life.

Take for example at work; you can loose a lot of friends for having B.O. And when you get up close and personal with that hottie, she’ll notice your sand paper beard and pimples. Keeping your clothes clean and up to date is also important, whether you it’s a suite for work or something cool and attractive for going out to the clubs.

So how can we keep looking good? Easy, keep your body healthy! Of course it’s more than just saying it, but when you break it down it isn’t that difficult at all.

Men skin care is a piece of cake. With some lotion and moisturizer you can improve the look and feel of your skin dramatically. There are tons of men skin care products on the market to choose from. Find a moisturizer with UV protection and vitamin E. A little tip, man skin care products that have retinol in their ingredients are great because retinol helps minimize fine lines and wrinkles.

Pimples or zits, whatever you call them, acne is something almost all men have to deal with. Since we shave, it only gets worse because we irritate our skin. No need to worry. Times have changes and there are a bunch of creams, cleansers, soaps and even acne medications for men. If you have normal acne, try some medicated soap, and you can even use some concealer for men. Yes, that’s cosmetics FOR MEN. Nothing girly here. If you have more severe acne you MUST see a dermatologist, a doctor will give you the best solution. With some antibiotics and special creams your skin will improve and so will your confidence.

Do you smell that? Body Oder can be a real big turn off not only for girls but the guy’s won’t want hang out with someone that smells like trash. Shower. It’s that simple, oh yeah and DEODORANT! There seem to be some guys that don’t realize this life saver exist. Men tend to sweat more and have a stronger B.O then woman, so deodorant is crucial to keep yourself fresh all day long. Put some money in body wash and a good soap, she’ll notice.

Have you seen those Chia Pets? If your hair looks like that and you’re wondering why you can’t get a date, then pay attention to this next tip: Get a GOOD hair cut. Now don’t go to extremes, remember just because Johnny Depp can pull off his hitch hiker haircut, doesn’t mean you can too. Go to a professional salon, or at least something that’s a little more expensive. The people there are more up to date on new styles and can recommend what suits your face shape and size. Oh and to all the guys going bald… just cut it short! You think that combing it to the side or growing it longer and covering the bald spot does the job… but it doesn’t! Everyone can see that you’re going bald. Accept it, cut it short and move on like a man!

Once you have the cool haircut, you need some stuff to keep it in style. Once again, products for men come to the rescue. There are great waxes, gels and sprays for men that keep your hair looking good and in place.

Eating pizza and drinking beer with the boys is great, but having that beer belly and not being able to go up a flight of stairs with out stopping… well you get the picture. It’s important for a man to keep healthy. I myself am not much of writing down how many calories I eat or how much carbs this or that has. Frankly I don’t care if that chocolate bar is filled with sugar and fatty contents. But nonetheless, I keep a balanced diet. It’s just common sense, if you know you’re going to be drinking beer all night, then eat a healthy breakfast and lunch. Taking some supplements is even better, but these do not replace meals. Just keep a healthy diet, get in some fruits, veggies and lots of water everyday. When you look in the mirror and see your healthy body, you’ll know all the work was worth it.

Of course aside from eating healthy, you have to exercise! If your into sports, play with your buddies, and working out will turn into play. Put in some money for an exercise machine or even cheaper some dumbbells. Did you know you can do a whole body workout with just a pair of dumbbells? Read some information on keeping your body in shape, magazines like Men’s Health are great help. Join a gym or use walking as an alternative to getting around.

Keep your clothes clean and stylish. No, this does not mean you can by that Miami Vice suit. Take a look at some men’s magazines or watch TV and check out the latest trends for men today. You don’t have to waist thousands of dollars on clothes. It’s all about color combination and size. You can even ask for some girl help here, this is great because she knows what clothes other girls think make guys attractive or maybe even what she’s looking to see on you!

Ten Timely Tips for Pregnant Working Women

Should you work while you are pregnant? About 78% of pregnant women continue work through the end of pregnancy. Consult your doctor about working during pregnancy. She will take into consideration your general health, how well the pregnancy is going, and any problems you’ve had with former pregnancies. She will also evaluate your work: how many hours you work, and whether your job could harm you or your baby. Some jobs are risky during pregnancy, such as: heavy lifting, climbing, standing for a long time, and tasks that require balance. If you have had a difficult pregnancy in the past, heavy physical work is not recommended. If your job has no health risks, you can usually work until labor starts. Some women may have to limit or quit work during pregnancy because of health risks or especially demanding jobs.

Ten Timely Tips for Pregnant Working Women

1. Eat three to five healthful meals a day, as well as nutritious snacks, like cut up raw vegetables, fruit, yogurt, cheese, whole grain cereal without sugar, eggs, and so forth. Get four servings of calcium spread out over each day. Your doctor may prescribe special vitamins for you which should include folate and Omega 3. Folate and Omega 3 can help keep your mental health stable as well as your physical health. They are also necessary for proper development of your baby.

2. Keep healthful snacks available at work, such as: popcorn, peanut butter and crackers, cheese, hardboiled eggs, and fruit. Hunger or low blood sugar can cause nausea, but peppermint tea and soda crackers reduce it. Medication for morning sickness is available if the problem becomes serious, but there are safer and more natural remedies which may help you.

3. To stay organized, keep a notepad handy and write reminders to yourself at work and at home. List all appointments and responsibilities on your calendar, which you should keep with you at home and work. Stick to your schedule to avoid becoming overtired. Make sure you’re scheduling relaxation and fun too!

4. Drink lots of water throughout the day to hydrate yourself. Be sure to get enough vitamin C from fruits, juices, or supplements.

5. Get ten or eleven hours of sleep per night.

6. Moderate exercise, such as walking, reduces the possibility of blood clots, varicose veins, and swelling of the feet and legs. Avoid heavy work and lifting, as well as heavy exercise. Swimming is a good exercise for pregnant women. Put your feet up at night.

7. Do not smoke or allow yourself to be near secondhand smoke; it is very harmful to you and the baby. Exposure to smoke can cause abortion, premature birth, low birth weight, and infant death.

8. Don’t drink alcohol at all. There is no safe amount of alcohol during pregnancy. Even if your OB says it’s fine, don’t. Fetal Alcohol Syndrome (FAS) causes severe retardation and birth defects, and it can be caused by small amounts of alcohol.

9. Don’t take any medications – even if they’re over the counter or herbal – unless approved by your doctor, especially during the first two months of pregnancy. The wrong kind of drug exposure may cause low birth weight, nervous system damage, and physical malformations to the baby such as heart problems and cleft palate.

10. Avoid video display terminals and microwaves.

If you do decide to work during your pregnancy, practice these ten tips. Taking care of yourself is the most important job you have for taking care of your baby! This is good practice for when your baby arrives and will help you prevent mommy burnout.

Sign up for a free audio mp3, “Introduction to Beyond the Baby Blues” here: [http://www.postpartumdepressionhelp.com]

Shoshana Bennett, Ph.D. is the author of “Postpartum Depression For Dummies” and co-author of “Beyond the Blues”: Understanding and Treating Prenatal and Postpartum Depression. She’s also created guided imagery audios that are specifically focused on helping moms take care of themselves. ABC’s “20/20” featured Dr. Shoshana as the postpartum expert and news stations including CNN consult her. Several publications including the San Francisco Chronicle and the San Jose Mercury News have written articles on Dr. Shoshana’s work. She’s interviewed regularly on radio and television and has been quoted in dozens of newspapers and magazines such as the Boston Globe, Glamour, Psychology Today, New York Post, Self, Cosmopolitan, USA Weekend and the Chicago Tribune. Dr. Shoshana is a survivor of two life-threatening, undiagnosed postpartum depressions. She founded Postpartum Assistance for Mothers in 1987, and is the Past President of Postpartum Support International.

Quick And Easy Weight Loss Tips for Men and Women Over 40

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As we age everything starts to slow down, our metabolism our repair and growth right down to new cells forming. This is natural. So losing weight at 40 and up you need to work smarter and take a different approach to losing weight. Our bodies wont respond to techniques we used to use in our 20’s to lose weight. Back then you could get away with what you ate so long as you stayed active. As we’ve gotten older you need to switch your approach nutrition this what will get you to your goals quickly. As you’ve gotten older you’ll notice your skin and hair degenerate and fat cling to areas for years. This is only if you’ve stuck with the same diet and exercise if any, for decades. If you’ve taken on a healthier approach you’ll notice the benefits of proper diet over exercise.

So what can you do to get you back to your former self? As mentioned nutrition is now your focus and exercise will help the process of losing weight.

1. Drink Plenty of water – Drinking plenty of water has many benefactors, like better hair,nails and skin but a hydrated body dramatically increases the fat burning process by making all your vital organs work at their optimum meaning that food is digested properly and fat particles leaving the body.

2. Increase Protein Intake – Protein is the fuel for muscle generation. We’re not looking at building muscle but leaner muscle tissue will help your body to use up fat as energy rather than vice versa. The benefits of higher protein intake are, leaner muscle tissue, stronger healthier hair and nails, healthier skin. Protein meals help suppress hunger which will stop you picking.

3. Supplements – The Health supplement industry is absolutely huge, take advantage of it! There are many natural supplements you can buy to help you on your road to losing weight. You can also fat burning products to help you lose fat from the body. Make sure you read the label and if you’re unsure whether you should take any supplement consult your doctor first.

4. Reduce stress – Stress is a big factor to gaining weight and storing it. There are ties to stress to eating habits. Ever heard of comfort food? Yep foods like chocolate can make us feel better but they have a negative side effect like putting on weight, they have very low nutritional value too. You can reduce stress by Drinking water ( Drinking water reduces headaches and increases energy ) Sunlight produces vitamin D which makes us happy, you can buy vitamin D in supplement form.Exercise releases happy chemicals in our body naturally, serotonin – endorphins are released when we exercise making us feel great.

5. Exercise – Light exercise can be all you need to shift those pounds, as mentioned above exercise makes us feel good but by exercising you are forcing your body to make new cells and lean muscle tissue. When exercising you’ll naturally want to drink water making it easier to get the water intake our body needs. Exercise outdoors not in the gym, on a treadmill. Going to the gym can make being healthy a laborious routine. Go to your nearest Park or Forest and walk at an above normal walking pace, that is all you need to do. The uneven ground will give you a staggered workout pushing your body on hills it will also strengthen your core as your be actively balancing your body. You’ll also be outside breathing in clean pure air which is great for the body! You can take the dog or kids with you.

6. Regularly Eating – As our body is slowing down especially our metabolism you need to get it firing again. One way to do this is by eating small meals throughout the day. This should be done regardless of age. By eating roughly 6 small meals a day our metabolism is working hard throughout the day. They should be meals that consist of complex carbs and protein meals and have fruit for your in between “snack” meals. Breakfast- snack-lunch-snack-dinner-snack.

7. Eat Complex Carbs – Carbohydrates are sugars that are used as energy, so many people eliminate carbs from their diet to lose weight. This is a big fat no no, your body needs energy but you need to supply it with good energy so replace simple carbs with complex carbs. Simple carbs are white bread white pasta, chips, white rice. These have quick release energy properties and the rest is stored as fat. Switching to complex carbs, you’ll be getting healthy energy spread over a longer period of time keeping you fuller for longer. Complex carbs are wholemeal bread, wholegrain pasta, brown rice, sweet potatoes, porridge oats. Have porridge for breakfast and see if that chocolate bar is that appetizing at 10 o’clock.

8. Switch your FAT – As with the carbohydrates misconception, many people will also eliminate fat from their diet this is a big no no also. Our body need healthy fats that are produced from foods like fish, Omega 3 is a good source of good fats. You should definitely reduce fats from sweets,candy, oily foods and from simple carbs. Make sure your body get healthy fats though.

9. Have a treat – You may have dieted before and cut all treats out and then after a while you’ve gone back to your old ways because of the drastic change you’ve put on your body. Having a treat once a week or so, can help you mentally focused on your goal, you’re giving your body what it think it wants but if you’ve eaten healthily and clean all week can make eating chocolates taste disgusting. By letting your body have some of the Good/bad stuff can have a positive mental effect on you by keeping you on track.

10. Don’t Give yourself a deadline and just do it! – You’re going for a lifestyle change so you want to look at what you are doing as something that you’re doing for the rest of your life. Giving yourself a deadline can give put a negative impact on to your goals, you won’t necessarily see results for a few weeks so if your goal is 4 weeks, by putting to much pressure on yourslef you can give up after week 2 because of not seeing little in results by if you plan on doing this long term you’ll get your results a lot quicker.