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The Ultimate Guide on How to Maintain Weight in Your 40’s

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Image Source: www.positivehealthwellness.com

As we get older, our metabolisms slow down.This is a pain because it means we’re more likely to gain weight. While our metabolism slows down, it gives us a little warning. We end up sticking to the same diet, which creates a calorie overload without us initially realizing it.

If you’re not actively focused on losing weight, you’ll want to maintain your current weight. It’s relatively easy to do in theory. Putting it into practice isn’t always going to be something that you enjoy doing. The effort that you do put in will be worth it. Not only will you avoid weight gain, but you’ll avoid health problems related to weight gain.

Here’s your ultimate guide to maintaining your weight in your 40s. There’s no need to struggle with weight gain if you don’t want to.

Start by Assessing Your Calorie Intake

The one reason people gain weight is that they eat more calories than their bodies’ burn. If you balance out the calories you eat with the ones that you burn; you’ll find that your weight maintains. The amount burned can be from your regularly maintained metabolic rate or the added burned calories through exercise.

If you eat fewer calories than you burn, your body will take calories from the stored supplies. That means your body can take the calories from both the muscles and the fat stores. When losing weight, you want to take the stored calories from the latter, so we’ll cover that later in this article.

Start your changes by assessing your current calorie intake. Look at your portion sizes and consider if you can change your diet. This is going to be something that only you can decide and start doing. If you’re not ready to curb some of your eating, you will find it much harder than those who are mentally ready for this stage.

One of the ways to get ready is to assess what’s important to you. Is the way you look and feel so important that you are willing to make changes to your diet? Not all the changes need to be big.

If you know you need to cut down on your portions, try this trick:

  • Eat half your meal and sit back
  • Ask yourself if you are satisfied and listen to your stomach
  • If you are still hungry, eat another half of your meal; if you’re not hungry, then just stop eating!
  • Repeat this until you’re either satisfied or the meal has finished

Cut 100 Calories a Day

Image Source: www.positivehealthwellness.com

Image Source: www.positivehealthwellness.com

We’re not going to ask you to cut out a lot from your day. Start by just cutting 100 calories a day from your usual intake. This is around half a slice of bread! It isn’t that much.

There’s no need to cut it just from one meal. Split the 100 calories up across your day, cutting out 30 from each meal and the other 10 from snacks, for example. You’ll find a way that works for you.

The easiest way to get rid of 100 calories from a day is to remove the skin from your chicken breasts. This is where most of the calories are stored in poultry! You could also make some smart swaps, like opting for skimmed milk instead of whole fat milk or choosing a diet soda over a full sugar soda.

These simple changes will soon add up positively. If you still find that you’re gaining weight, try cutting another 100 calories out from your day. You’ll soon find the balance with the metabolism and won’t find that cutting down will be as drastic or as hard since you’re doing it little at a time.

Burn an Extra 100 Calories a Day

If you don’t want to eat less, you can always look for another way to help limit weight gain. Instead of reducing your food intake, how about you boost your metabolism? You can do this with the help of exercise.

Did you know that an hour of dancing can burn 300-500 calories (depending on intensity and type of dancing)? That’s an extra 300-500 calories than you would usually burn. You’re instantly making it easier to create a calorie deficit.

When you reach 40, you’ll want to think about exercise if you haven’t already. Exercise will help you build stronger muscles, so your metabolism takes excess calories from the fat stores. Our bodies just don’t work as effectively as they used to do. Not exercising will mean your muscles become weaker and more likely to damage.

Start off your exercise plan slowly and build your way up. This is especially the case if you’ve never exercised before. Don’t just straight into running 10K. As women, our core strength tends to be weak, so we need to build that up before everything else.

One of the best exercises you can do is yoga. It’s low impact, but extremely good for conditioning and toning the whole body. You’ll also find that you connect within yourself.

Focus on Strength Training Rather Than Cardio

Image Source: www.positivehealthwellness.com

Image Source: www.positivehealthwellness.com

While cardio is good for burning calories instantly, strength training has far more benefits, especially for those over 40. Remember yoga? Well, that’s a strength workout, without the need for any special equipment except a mat!

After the age of 40, our bodies start to lose muscle mass. This is why our metabolism slows down. Muscle helps our bodies burn calories. The muscles need calories to maintain their strength and health. You will find it much easier to boost your metabolic rate by doing more strength training.

In fact, after a strength training exercise, the body can burn extra calories for up to 48 hours. So, by doing some strength training every other day, you will constantly keep your metabolism up.

You don’t need to go to the gym for the sake of strength training. There are home workout DVDs that you can get, or you can do a few bodyweight exercises in your home. In fact, home workouts are one of the most effective, since you don’t worry about what anyone else thinks or about getting to the gym to start your workout. Whenever you’re in the right mindset for it, you can just get on with it!

Watch Out for the Fad Diets

You may want to lose some weight first. That’s perfectly understandable, but what I want you to do is avoid the fad diets. You’ll know them because they promise that you’ll lose tens of pounds within the space of a few weeks.

This isn’t healthy or realistic. You don’t want to lose more than 2lbs a week on average. Sure there will be weeks that you lose a little more, but there will also be weeks where you lose less. The weeks will balance out.

One of the biggest issues with fad diets is they’re not maintainable. You want a diet that teaches you healthy changes to your diet. Changes that you can stick to when you’ve lost all the weight that you want.

Fad diets only get you to your goal. They don’t keep you there. And they slow down your metabolic rate since they drop your calorie intake so significantly. Your body can’t boost that metabolic rate up that quickly, so it’s left with a sluggish metabolism that is only going to get worse because of your age.

Is it that surprising that people who follow fad diets gain all the weight (and more!) after their diet? Is it that surprising that you’re struggling to maintain your current weight in your 40s?

Plus fad diets cut out all the foods that you enjoy to eat. They’re on a “banned” list instead of a “not right now list,” leaving you craving them even more. The chances are that you will give into those cravings and have a huge blowout, undoing all the work you’ve done on your crash diet.

Make Healthy Nutritional Choices

Your diet affects around 80% of your weight gain/loss/maintenance. The other 20% is from your exercise. That means you can exercise all you want, but you’ll never out-train that bad diet.

So, you want to focus on the actual diet. Sure, we’ve said that you need to stick to balancing out your metabolism, but that doesn’t mean you can eat anything and everything! It’s all about eating everything in moderation, focusing on the healthy and nutritional choices as much as possible.

Nutritional choices are also good for you as you get into your 40s and beyond. Time is working against your body. The muscles are suffering, and your organs don’t get the same oxygenated blood that they used to. You’re fighting against negative side effects of time, but you can do this effectively if you put in the effort.

Focus more on high protein and high fiber foods. While they are lower in calories than other types of foods, they are also good for keeping you feeling full. You won’t feel the need to snack as much, so are less likely to realize that you’re eating 100 fewer calories on a daily basis.

Protein is also good for exercise. It packs the muscle with healthy nutrients, so they build bigger and stronger. Even if you’re not weight lifting, you may want to consider a protein powder to help make sure you get enough to tone your muscles and boost your metabolic rate.

Carbohydrates and fats do still need to be eaten. To be honest, fats get a bad reputation. Unsaturated fats aren’t too bad for you, and they can help your weight maintenance efforts. They feed the liver so that your body produces ketones to help remove toxins and boost the metabolism.

As for the carbs, they give your body the energy it needs. Try whole grain carbs that contain more fiber. The simple carbs like white pasta and bread just lead to more sugars going into your body. These sugars are metabolized into the blood, creating glucose. You’re more likely to suffer from Type II diabetes. When your body is dealing with blood sugar, it puts the calories to one side to deal with later.

You don’t get this with starchy, complex carbs, as they have the fiber. The starchy carbs also have other nutrients that your body needs. Opt for sweet potatoes, yams, wholegrain bread and brown rice more frequently.

Boost Your Energy and Feel Young

You shouldn’t feel old or tired. This suggests that there’s something wrong with your diet or your exercise plan. You won’t feel like doing more exercise, but it will be good for your energy levels.

Low energy levels lead us to sit back and do very little. Our muscles depreciate more, and our bodies don’t burn off as many calories as we could. It’s time to make some changes that prevent all this. The tips above are the ultimate ones that you need to maintain your weight (and even lose some of it) in your 40s.

Make sure you focus on a healthy and balanced diet. A sweet treat now and then isn’t going to affect your weight loss. However, eating junk all the time will cause a calorie overload, and your body will need to store the excess. You want to balance out the calories in and out.

We don’t know how much our metabolisms will slow down by. You’ll want to cut down your calories slowly, just by 100 a day. This will give you an idea as to whether you’ve created the balance or if you need to do more. By cutting them down slowly, you’re less likely to realize that you’re not eating as much, making it easier to stick to a new eating plan.

This isn’t just about dieting. It’s not a diet. It’s a new way of living so that you enjoy it all while maintaining your weight in your 40s. You can do it!

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A Healthier You for the New Year

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The New Year is usually the time when we resolve to start living a healthier lifestyle, especially after indulging during the holiday season. But resolutions are easier said than done – just as gym memberships rise at the start of the year, they tend to drop off after a few months.

Promising that you will start eating and living healthy is easy but actually doing it long term is much harder. So how can we make it easier to commit to a healthy new you? Electrolux is here to give us a few tips on how we can get started on that healthier lifestyle – and stick to it!

Get someone on board

Get someone close to you to join you in your workouts and diets – like a friend, relative or your husband. The company will make it more fun and you’ll have someone to bond with over the process. Having a support system is one way to keep you on track when it comes to your goals.

Start Small

Overdoing things in the beginning, especially if this is your first time trying to eat healthy or doing regular exercise, will make changes hard to maintain. Start with small changes in your diet, like incorporating vegetables in your regular meals. Slowly remove processed food from your refrigerator and cabinets. Start with short jogging sessions once a week then gradually increase in frequency. Eventually, you will get more comfortable as these small tasks turn into habits. This is your cue to go a level higher in your diet and workouts.

Begin your day with protein

You’ve most likely heard of the saying “breakfast is the most important meal of the day”. Time to listen to it as doing so is proven to lessen cravings and hunger pangs throughout the day, so you’ll be less tempted to indulge in carbs and sugary food.
Start with 25-30 grams of protein for breakfast every day. Some healthy ingredients you can include in your morning meals are fruits, vegetables, eggs, and sweet potatoes. Try mixing oats with yoghurt and your choice of fruits and leaving them overnight in the freezer or be adventurous with more unusual ingredients like peanut butter and jelly oats.

For a more savoury meal you can create a sweet potato, black bean, and egg white breakfast burrito. Just wrap everything together and you have a quick, easy and healthy meal.

Load up on fruits and vegetables

A diet that involves more fruit and vegetable intake is always recommended. Keep in mind that your body still requires protein, so what you can do is add more vegetables to meat-based dishes. Make beef and broccoli stir-fry or prepare a turkey taco lettuce wrap that uses lettuce as a substitute for taco shells. Another idea is adding fruits, egg, or a little meat to salads to add more flavor or create your own protein shake using various fruits.

You can also opt to eat fruits or veggies for snacks instead of the usual chips, cookies, chocolates, and other processed food. If you want more flavor, eat your veggie slices with guacamole or spinach dips.

Ensure you’ll always have a ready stash of fresh fruits and vegetables with the Electrolux NutriFresh Inverter Refrigerator. It’s equipped with the FreshShield Crisper, which has a unique tight seal that keeps temperatures stable, minimizes water loss and provides higher humidity, which allows fruits and vegetables to stay market-fresh for up to 7 days.

It also attracts and absorbs stray odors as well and eliminates 99.8% of bacteria through its FreshTaste Deodorizer.
While it may be hard to stick to your New Year’s Resolutions, getting friends involved and starting with small changes in diet and exercising regularly can reap big rewards! For more ideas on healthy living, visit electrolux.com.ph, and follow instagram.com/electroluxph, and facebook.com/ElectroluxPhilippines.

Electrolux shapes living for the better by reinventing taste, care and wellbeing experiences, making life more enjoyable and sustainable for millions of people. As a leading global appliance company, we place the consumer at the heart of everything we do. Through our brands, including Electrolux, White-Westinghouse, AEG, Anova, Frigidaire, and Zanussi, we sell more than 60 million household and professional products in more than 150 markets every year. In 2016, Electrolux had sales of SEK 121 billion and employed 55,000 people around the world. For more information, go to www.electrolux.com.ph.

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Five Tips to Achieve Your Fitness Resolutions

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Blogger-Restaurateur Dianne Salazar never have to miss her CrossFit even it’s that time of the month with Jeunesse Anion All-Night Pad

We’d love to say the word resolution and all of that promises we’ve made for 2018. However, it can be oftentimes over-the-top and unrealistic, especially if it’s about eating healthy and getting fit. That’s why we’ve sought the help of Dietitian-Nutritionist Cheshire Que to share strategies that shun quick fixes in favor of results-producing changes. Here’s how to live mindfully without feeling overwhelmed:

1.Catch up on your 8-hour sleep. By sleeping eight hours a day, you are doing yourself a favor. Not to mention, a world of good to your mood, memory, and immune system! Lack of sleep also contributes to weight gain and obesity that wrecks your monthly period.

2.Go easy on sweets and fried food. You’ve had too much during the holidays and now is the time to detox. Balance out your calorie intake and minimize the junk foods in your life, a.k.a fried, sweet, and salty. Excessive amounts make you cramp, bloat, and may cause a sudden rise and fall on your sugar levels thus affecting your mood as well.

3.Eat fresh.  Fruits and vegetables cleanse the digestive system, clear the skin, and promote weight loss. Regular bowel movement especially during your red days keep you light and less bloated. And because they’re high in fiber, vitamins, and antioxidants, it helps to increase your satiety, making you feel full in just a few, smaller servings! Forget drastic and fad diets, stock up on these veggies instead, which are highly recommended by Dietitian-Nutritionist Cheshire Que:

a.Ampalaya – rich in iron and has insulin-like properties that help control blood glucose
b.Malunggay and other dark, leafy veggies – also rich in iron which boosts and promotes good mood & combats fatigue
c.Carrots – high in Vitamin A for a healthy, glowing skin
d.Kangkong or Chinese Spinach – packed with high amount of calcium for stronger bones
e.Chayote – full of fiber that promotes digestive health and folate for DNA synthesis and healthy blood cells

If you are serious about infusing your food with nutrient-dense ingredients, keeping a food journal is a great way to set up your meal plan to success. That way, it encourages you to consume fewer calories and provide the motivation that you need every single day!

4.Take a multivitamin supplement if your intake of nutrient-rich foods is inadequate. Minimizing salty and sweet food you badly crave does not mean you become instantly healthy. The absence of nutritious foods is a red flag that should be addressed too. An iron supplement may help prevent iron deficiency anemia for those with heavy menstrual flow. Take multivitamins that have all the necessary vitamins including calcium for strong bones and folate for a healthy heart and sound mind.

5.Move. Move. Move. All that daily inactivity is the biggest health hazard you’re up against. Desk jobs, long commutes, and too much Facebook and Netflix –is about as fattening as a steady diet of bacon and hotdogs. Here are some ways to stand up and just go: walk around your home while on the phone, dance while cooking, wash your car instead of taking it to the car wash, grab a coffee “to go” and walk as you sip! Mindful movement can offset all the sitting you can’t avoid and may help you to burn more calories a day.

And if you find yourself constantly using your period as an excuse to not go to the gym, take it from restaurateur and blogger Dianne Salazar. She said, “That time of the month doesn’t need to hinder you from physical activities like working out. It actually helps you feel less sluggish and boosts your mood. I do CrossFit almost everyday even when I’m on my period and I need not worry about leaks and discomfort, thanks to Jeunesse Anion All Night Pad! It gives me maximum protection even when I lift heavy weights.”

Ladies, your period is a gift and it should not stop you from reaching your fitness goals. Use quality sanitary pads to make sure you are worry-free and fully protected from leaks. By changing your pad every four to five hours, it helps to ward off bacterial growth that causes odor. With Jeunesse Anion pads, you don’t have to think about leaks and stains as its seven layers of powerful protection made of dirt-free and sterilized virgin pulp is gentle on skin and holds a superior amount of liquid, so nothing can stop you during that time of the month.

Available at Watsons, Mercury Drug Stores, and other leading supermarkets and groceries nationwide, Jeunesse Anion also offers ultra day non-wing, ultra day pad, ultra night pad, all-night pad, and panty liner to help every woman to go through their period with ease and comfort. For hassle-free shopping with the convenience of free delivery straight to your doorstep, visit www.lazada.com.ph.

Wellgold International Inc. distributes Jeunesse Anion Sanitary Napkin and Liners and currently available at Watsons, selected Mercury Drug and South Star Drug outlets, SM department store’s health and beauty section, Robinson’s Supermarket and selected department stores, Shopwise, Rustan’s Supermarket, Waltermart, Landmark Department Store, PCX stores, selected Metro Gaisano outlets, plus other selected stores in Visayas and Mindanao. You can also purchase online with free delivery via www.lazada.com.ph. For more health tips, visit www.jeunesseanion.com and follow Facebook, Twitter, and Instagram: Jeunesse Anion. For inquiries, email: wellgoldinternational@gmail.com or call (02) 4701294.

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Healthy Habits At Work to Boost Productivity

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When striving to maintain optimal overall health, it’s imperative to instill good habits into your busy work schedule, which can also make you happier and more productive. Plan for success by following these six tips and tricks to achieve a healthy lifestyle.

Stay hydrated. Start your day off with a glass of water, staying hydrated improves your rate weight maintenance, mood and energy levels.

Tip: keep a water bottle on your desk in case you forget.

Take breaks. Refrain from sitting all day long — jump at every opportunity you have to step away from your desk and walk around. Short breaks and light exercise are proven to increase productivity and creativity. If you have a one-on-one meeting, make it a walking meeting. You can take a stroll through the office or on your floor while connecting about the task at hand.

Snack smart. Store wholesome snacks at your desk to curb those afternoon cravings. Nuts, dried fruit and microwaveable popcorn are all great ideas. They help you stay full for longer due to their high fiber and healthy fat content, and they don’t expire too quickly. Orville Redenbacher microwaveable popcorn provides you with a satisfying snack in just a few minutes. It’s a convenient option made with 100 per cent whole grain popcorn, which is high in fiber and now most flavors contain no artificial colors, flavors or preservatives.

Lunchboxes aren’t just for kids. Packing and planning what you eat ahead of time will mitigate problems when the cravings start kicking in. Meal prep is sure to help you stay on track and save money. And don’t delay your meals; eating at regular intervals will help you stay on your A game and fuel your brain.

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Start the Year Strong with This High-Performance Vegetable

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(BPT) – Chasing a place on the podium isn’t possible without the proper fuel for your body. Whether you’re going for the gold or just passing the pigskin in honor of the big game, athletes and amateurs alike need the right combination of nutrients to take on their training, and sports nutritionists across the nation are recommending one vegetable in particular to get them there – potatoes!

Here’s why:

Carbohydrate – Potatoes are a nutrient-dense vegetable with 26 grams of quality carbohydrates. Carbohydrates are important for optimal physical and mental performance as the primary fuel for your brain and a key source of energy for muscles. And, because your body’s own stores of carbohydrates are limited and may be depleted – even in a single session of intense and/or prolonged exercise – it’s important to replenish them.

Potassium – Did you know a medium-sized potato with the skin has more potassium than a medium-sized banana? A medium (5.2 ounce) skin-on potato contains 620 mg of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function. The 2015 Dietary Guidelines mention potassium as an under-consumed nutrient of concern, and recommend consuming foods with high levels of potassium such as white potatoes.

Energy – Potatoes are more energy-packed than any other popular vegetable. Adequate energy intake supports optimal body functions and it’s critical to take in the appropriate number of calories to match the demands of the day, especially while training.

Partial to pasta or rice? With as much – if not more – of several essential vitamins and minerals found in spaghetti, brown rice or whole wheat bread, potatoes are a smart addition to your other favorite performance foods (compared on a per-serving basis). What’s more, a medium Russet potato with the skin has more vitamin C and potassium than a medium sweet potato.

There is a medal-worthy potato option to fit your tastes (and schedule) no matter what sport is your specialty. Leslie Bonci, registered dietitian and nutrition consultant for the Kansas City Chiefs and the WNBA, says, “I love potatoes for their versatility, affordability and applicability to all types of culinary options. The carbohydrate, fiber and potassium make them a great choice for workouts and offer a change of pace and taste from other sports-focused foods.

She created a recipe for portable and crunchy On-the-Go Potatoes for a quick savory snack for mid-hike or mid-bike that’s ready in just about 30 minutes. Gearing up for a busy week? Make a batch of On-the-Go Potatoes on Sunday and freeze them. Defrost throughout the week by leaving in the refrigerator overnight, and then simply re-heat in the toaster oven (or enjoy cold).

On-the-Go Potatoes

Yield: 8 servings (about 5 potatoes per serving)

Ingredients:

24 oz. petite yellow potatoes (about 40 petite potatoes)

2 tablespoons olive oil

2 tablespoons soy sauce

1 cup panko crumbs

1/4 cup tuxedo sesame seeds

2 teaspoons Chinese 5-Spice seasoning mix

Directions:

Put potatoes in a bowl and toss with the olive oil and soy sauce. Mix to coat well.

In a separate bowl, combine panko bread crumbs, sesame seeds and 5-spice seasoning and mix well.

In small batches, put the potatoes in the bread crumb mixture and roll around to coat well.

Transfer to a cookie sheet. Bake at 450 degrees for 20 to 25 minutes, until cooked through.

Nutrition

Per serving (8 servings; about 5 potatoes per serving): Calories 174, Fat: 5.7 g, Cholesterol: 0 mg, Sodium: 257 mg, Carbohydrates: 26.8 g, Fiber: 2.5 g, Potassium: 485 mg, Protein: 4.3 g, Vitamin C: 7 mg

 

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