Fasting and Weight Loss

I have always believed that the occasional fasting can aid weight loss. I am not a fan of starving myself but sometimes my body needs a break.

I did begin with the trusted old 'eat for five days and fast for any two days'. I found this difficult to do every week so would rely on it every now and again.

After watching a programme on TV (Trust me I'm a Doctor) and seeing the results of a test they did on how a certain type of 'easier' fasting can help with body fat and weight, I am totally convinced this is the way forward and shall be implementing their findings.

So how does it work?

They did a test on a group of volunteers, in this test they had to have their evening meal early (say 5pm) and have their breakfast as late as possible. The aim was to create a fasting experience overnight for as long as possible. Once they had had their evening meal, they couldn't have any snacks or alcohol. Just water. They could also eat whatever foods they liked during the day.

The results were amazing. Blood tests had been taken before and after to monitor the progress. ALL of the participants had a reduction in blood sugar levels, bad cholesterol, weight and body fat.

I will be using this method and will keep you posted on my progress.

I don't think I will be totally just eating whatever I want but will stick to my normal eating plan which consists of eating healthy to a certain degree. If my body fancies chocolate or a cream scone then I go with it. Moderation is my moto. I don't believe in having banned foods.

Please note: This information is just that, based on my opinion. If you have any health issues, it is advisable to consult your Doctor before undertaking any fasting or diet plan.

4 Ways Walking Adds Years To Your Life

Want to know the best workout for a longer, healthier future? You don't need a fancy gym or pricey trainer: A growing body of research proves that slipping on a pair of sneakers and going for a stroll is a great way to squeeze more quality years into your time on this planet. And you don't have to commit hours a day to benefit. According to a study published in the journal PLoS Medicine, walking for 11 minutes a day is enough to extend your lifespan by 2 years. Meanwhile, research from Australia's University of Sydney shows swapping one hour of sitting for an hour ofwalking can slash your risk of early death by about 14%—that could mean roughly 9 additional years!
 
Need even more motivation to start stepping? Read on to learn about the different ways this simple form of exercise can turn back the clock.

1. It counteracts the damage caused by sitting.

You've already heard that staying seated for long stretches can slow your circulation, raising your risk for heart disease, diabetes, and other chronic health issues. But even a short stroll can counteract these harmful effects. In study published in the journal Experimental Physiology, researchers found that people who sat at a desk for 6 hours experienced reduced blood flow in their legs—and a 10-minute stroll was enough to reverse the effect.
 
For even more benefits, stretch your legs at least every hour. Researchers from the University of Utah School of Medicine that people who did a light-intensity activity, such as walking, for 2 minutes each hour had a 33% lower chance of dying during the study than those who didn't.

2. It safeguards your heart.

Walking gets your blood pumping, strengthening your ticker with each step. It can also help you blow off steam and reduce the amount of stress in your life, says James O'Keefe, MD, a cardiologist and professor of medicine at the University of Missouri-Kansas City. “Walking may protect your heart by as much as running.” In fact, Harvard scientists found that strolling for at least 3 hours a week can reduce your odds of heart attack and cardiac death by 35%.

3. It puts you on a path to a healthy weight.

An hour of brisk walking can torch up to 460 calories, making it an effective slim-down weapon. What's more, it can target the most harmful form of fat: Regular stepping can help shrink belly fat and increase insulin sensitivity, two precursors to diabetes. In fact, research shows that a 30-minute stroll a day can reduce your risk of developing type 2 diabetes by about 30%, while a one-mile daily walk lowers diabetics' odds of dying from the disease by 39%.

4. It can help your body repair its DNA. 

Walking and other forms of exercise can help put the brakes on the aging process. In a study from Germany's Saarland University, researchers found that regular walking increases activity of telomerase, an enzyme that helps the body mend its DNA. This effect could help you live longer, says study author Sanjay Sharma, MD. He estimates that just 25 minutes of brisk walking or slow jogging a day could buy you 7 additional years of life.
 

And that my friends are some of the reasons I am the biggest fan of walking daily :)









Source: prevention.com/fitness/4-ways-walking-adds-years-to-your-life

Get Moving!

Winter makes us all feel like being lazy and staying indoors watching a movie. Then come spring it is a mad rush to get into shape for the holiday season.

I exercise ALL year whatever the weather. This helps to keep my body in shape and my weight steady. The longer you keep up the exercise routine, the more it becomes a daily habit.

I enjoy cycling but when the weather is cold, wet and dark I admit that jumping on my bike becomes less likely. So what do I do instead? I walk and walk and walk. If it's cold and raining, guess what? Yep I still walk (we have this amazing invention called a coat). I pull on my hat, gloves, scarf and coat and get out there. 

I vary my pace between walking at a steady rate to walking as fast as I can to the point that my legs ache. I know that this will make my heart, metabolism and muscles work at their best over a short space of time exercising (typically I walk between 20-40+ minutes at a time).

Even if you only have time for a quick 20 minute walk per day DO IT. Walk steady for a few minutes, fast for a few minutes and continue with that momentum. It will burn calories and tone your legs and butt. Use your arms to power you on, listen to music, do whatever it takes.

Sometimes I might even use the stairs in my house and walk/run up and down 10-20 times, but more often than not I will get outside.

If I am out shopping, I will park as far away from the shops as I can. I will use the stairs instead of lift or escalator. Every day has an opportunity to get moving.

Now I like to watch a bit of TV like the rest of us but even then I use this time to exercise. I use dumb bells - every other day - to tone my upper body mainly. Using weights and getting toned muscles will help your body burn fat quicker. It also protects against Osteoporosis as you age. 

I hope I have got my point across that exercise doesn't need to be an expensive trip to the gym, 4 hours of intense exercise or an excuse for not doing something.

Get in to a regular habit of doing something on a regular basis. You will have more energy, feel healthier, fitter and younger. What's not to like about that? ;)

See for yourself the calories you can burn off by even just doing half of the steps below.....

Active Christmas

I must have been a good girl last year as Santa was very generous in my presents. I love exercise and are always happy to receive gifts that help my daily activity and motivation.

So at Christmas I was very happy to receive some new wrist/ankle weights (my old ones were that old, the sand was leaking out of them), a new bike and a fitbit. I felt like a child wanting to play out with their new toys that day.

For those of you that does not know what a fitbit is, this is what is does:-

• Records steps taken, distance travelled, calories burned
• Track your goals with online and mobile tools
• Record active minutes, hours slept, quality of sleep
• Set your goals and sync your stats
• Silent wake alarm, water resistant

Basically it records all of my daily activity which I can view and set goals using my mobile phone.

This also helps to me to gain more Bounts (see past post of the beauty of Bounts and its rewards - link below)

Rewards for Exercising - Bounts

I can't think of a better motivation and reward scheme for keeping fit and healthy. Who needs an expensive gym membership!

Take a look at the fitbit for yourself. Even if you decide not to use one the Bounts scheme is definitely worth joining.