Data Shows This Combination Works Best
Small Changes Go A Long Way
You've Probably Read quite a few articles (like this or this) about how to lose weight, and nothing seems to be working. I can suggest a reason why: it's because the suggestions are not part of a plan. Weight gain functions like a disease, and was declared to be one by the American Medical Assoc. (AMA) in 2013. This led to a prevention and care program titled "Exercise is Medicine" which seeks to create proper exercise programming for each type of person. Medications are personalized, so should exercise be tailored to each person.
Here's 5 great ways to get started on your own:
Start With Getting Good Sleep On A Good Mattress - a older or worn mattresses can contribute to increased stress and low back pain all day long. Studies have shown that mattresses older than 9 years are most likely to contribute to these increases, so find a reasonably priced mattress that you enjoy to help improve sleep quality and duration. Calculate a good night's rest at sleepyti.me
Each More Protein - We eat to provide our body with things it can't make on its own. One of those nutrients is protein, which are building blocks for many parts of the body, including muscle cells. Just like driving a car on a low tank of gas, we can't get very far when we start burning up everything that's in the tank. Not eating enough protein contributes to muscle loss and makes your body weaker and less motivated to engage in activity. Professionals recommend thirty grams of protein per meal, depending on your activity level.
Explore Your World - it's important to realize that muscles and bones are "use 'em or lose 'em" parts of the body. The body looks to be calorie efficient and reduce our demand for food. Being sedentary tells the body it doesn't need to look so hard for food, so it reduces the need to keep building up bone and muscle. Less weight, less caloric demand! That's why activity, especially social activity, is so important for maintaining health. The more we feel motivated to getting out and doing things, the more the body keeps up the bones and muscle that keep us thriving and looking to do more.
Surround Yourself With Positivity - one of the best ways to keep yourself motivated to engaging others or other activities is to say to yourself "If I do this, then it can get easier." Taking on new things for yourself, or things to help others, and being around other positive people will reduce stress hormone (Cortisol) levels that contribute to weight gain. Set yourself to learn knowledge, find peace, be in harmony, and live in serenity. Small goals set you on your path to serenity by beginning with knowledge. So grab a book, and increase knowledge!
Weight Train - there's no way around this! You have to lift weights regularly to maintain healthy bone density and muscle mass. How the weight lifting is done can vary greatly. Bodybuilding, circuit training, rucking, obstacle course training, HIIT, kettlebells, and so many other forms of weight training are available. It's worth trying out a bunch of things to see what you like to do, and variety can keep you committed to including this in your healthy lifestyle
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