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4 Things You Can Do To Decrease Inflammation

Everyone is different, even where they carry their weight.

Whether it’s your hips, thighs, abdomen or somewhere else – your body could be telling you something. Carrying your weight in certain places can affect your healthinbody differently.

If your legs and hips are your “trouble area”, have no fear, although it is best to lose the unhealthy fat on your body to improve your health, this area is “better” than belly fat. It doesn’t hold as much unhealthy effects. Women are also more likely to gain lower body fat due to hormones as well as child bearing benefits. However, there is a line to be drawn at what is healthier and what isn’t. Just an extra 100 calories a day can negatively impact your health by 10 extra pounds each year.

To help with controlling that extra weight on your lower half, don’t just focus on your legs. Losing weight and becoming healthier all over is how to focus on your legs, hips and buttocks. Just focusing on your legs with squats and lunges doesn’t necessarily target weight loss but instead improves strength and muscle composition. While that is very important and shouldn’t be overlooked it isn’t the only thing you should be doing. Cardiovascular exercise and eating healthy will be the best for your improvement.

Abdominal weight isn’t anyone’s friend. While most don’t like their extra weight on their stomach because of how it “looks” in reality, it is more damaging to your overall health. Weight carried in your stomach isn’t just beneath the skin, it wraps around your organs impacting your healthy drastically. Abdominal weight can lead to heart disease, abnormal cholesterol, type 2 diabetes, high blood pressure, breathing problems, and more.

Good news for you though, you can make a positive change to your diet now.

Here are tips to help lose that extra unhealthy weight:

1. Exercise

Cardiovascular training is very important, especially if you sit at work all day. Walking, running, swimming or biking five times a week for a total of 30 minutes each day will improve your heart health, help you lose weight and put you on the track to better health. Tip: if you struggle with running and want something a little more exciting, dancing is a great cardiovascular exercise as well.

Strengthening exercises are important as well. A strong body sets your health up for success. For beginners, starting with 2 to 3 times a week will provide you with a nice introduction. Core exercises such as planks, bird dogs, cat and cow plus many more. If you do crunches, be sure to give your head and neck the proper support.

2. Healthy Eatingdsc09003-4310

It is important to not only exercise but eat healthy. This is the hardest for some because you often have to give up “favorite” foods but it is important to feed your body the nutrients it needs. This mean cutting out sugary food and most preservatives if possible and knowing the calorie intake your body needs. Also, be aware of your portions – it is half of the battle. Using a smaller plate instead of a large dinner plate helps you do this without too much struggle. Fresh fruits, vegetables and meat (in moderation) are the three main groups to eat from. Leave the processed, fast food and loads of bread in the past. Most women need an intake of 1500 calories a day to lose weight and 2000 to maintain. Men need 2000 calories to lose weight and 2500 to maintain their weight. These are general numbers and it is important to know your exact needs. There are many helpful calorie calculators online to help! But remember, it’s not about the number but about your health.

3. Drink Plenty of Water

Water is one of the most important factors of a healthy lifestyle. Cut out sugary drink and be sure to drink as much water as you can. To calculate how many ounces of water you should drink in a day, divide your weight in half. Reusable water bottles with measurements on them are a great investment to keep track of your daily intake!

4. Sleepgraphicstock-young-woman-sleeping-in-bed-in-her-bedroom-focus-on-alarm-clock_ruznzwIP3g

A good night’s sleep improves weight loss because you feel more energized. The recommended 7 to 8 hours of sleep a night is like food for the brain and leads to a better health journey. Getting little sleep leaves you feeling exhausted and often leads to not exercising and poor food choices. Who doesn’t love sleep? Especially since it is good for you!

It is important to include all of these components while trying to better your health because leaving out one will cause you to fall flat. Exercising but eating poorly is simply counteractive. If you need more information and guidance, our 8 Weeks to Wellness may be right for you!


 

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