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Moving Forward from Orientation Week

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There’s never been a better time to lose weight, get active and eat better, so you can improve your chances against COVID (and other diseases), do more of the things you want to do, and most importantly, be there for your loved ones in the future. Check out the latest exipure reviews.

What to eat?

Put simply, losing weight is about adopting healthy eating habits that last for life. Our article about What’s in a healthy diet might help you think about the types of food you should be eating and what to avoid. There are also NHS reviewed diets in the references section.

But we don’t want to prescribe a particular regime. Not even the experts agree on that. The NHS recommended low calorie diet may seem sensible, but some believe it’s not as simple as that, as there can be “good” and “bad” calories. Equally there’s debate about how much we should restrict fat, carbs and sugar, with many arguing it’s sugar, not fat that is causing the current obesity epidemic. We’re also all genetically unique and respond to foods differently. A DNA test could tell you more about how you process food types. Visit Observer.com.

So rather than focus what you eat, we’ve put together these tips about how to eat, that might help kick start your weight loss journey whatever approach you choose.

Lifestyle changes to lose weight

These tips are not intended for people following specific diets based on medical advice, religious teachings or personal preference. They are also not intended for those with particular needs such as pregnant women.

1. Set a weight loss target.

‍When starting new habits it’s best to set targets so you have something to aim for. In fact a Harvard business school study showed people who set goals are 10 x more likely to succeed. Start with the goal of losing 2% of your bodyweight in 2-4 weeks. Then when you get there, set a new goal. While that may not seem much, those wins will help shift the dial. For example, if you’re 5 foot 8 inches and 12 stone, losing 2 percent of your overall weight could move you from an overweight to healthy BMI range.

2. Eat within a 12 hour window.

Having an “eating window” allows your body to have a break from digesting and focus on a housekeeping process called “autophagy” where old and worn out cells are broken down and eliminated from the body. This form of intermittent fasting has been shown to have many health benefits including a positive impact on blood sugar and weight loss. It’s simple to apply no matter what your schedule: For example, if you finish your evening meal by 8pm you would start breakfast the next day no earlier than 8am.  If you’re on shift work, your window might be 8pm to 8am. A more advanced form of this is eating your daily food intake within 8 hours with 16 hours fasting but this is not suitable for everyone, for example if you’re under 18. If in doubt seek advice from your GP first.

It may be helpful to finish eating 3 hours before bed and only drink water afterwards. As well as helping to eliminate those (usually unhealthy) post dinner snacks, it might even help you to sleep better.

3. Don’t skip breakfast.

In the UK we tend to eat the majority of our calories in the second half of the day and many of us skip breakfast, but there is evidence to suggest that some humans use calories more efficiently in the morning. For example, an Israeli study on overweight and obese women gave two different groups the same amount of calories, but at different times of the day. While both groups lost weight, the morning focused group had lost an average of twice as much.

It’s important to remember that everyone is different and one size doesn’t fit all. It won’t do you any harm to try adding a protein rich breakfast to your routine and see if it changes things. Adding protein to your breakfast has been shown to help keep you feeling fuller for longer. Protein rich breakfast ideas include eggs, adding nuts and seeds to cereals, making porridge with milk not water, dairy products or even the leftovers from last night’s meal.

Gearing Up

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Car Maintenance Tips To Help Keep Your Vehicle In Good Shape

 

Properly maintaining your car is key to keeping it in top condition. It can also help ensure your safety, the safety of your passengers and your fellow drivers. Here are some ways to help keep your car running smoothly.

Man checking a car's engine oil level.

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THE CAR MAINTENANCE CHECKLIST

Consider adding these items to your vehicle maintenance “to do” list:

INSPECT AND MAINTAIN TIRES

Knowing how to maintain your car’s tire pressure can help reduce wear on the tires and helps ensure you’re getting good gas mileage. Checking your tire pressure includes finding the recommended pressure, checking the PSI and inflating or deflating your tires accordingly.

A flat tire is a hazard that can be dangerous to you and your car. There are several preventative steps you can take to help avoid a blowout, including rotating your tires every 5,000 to 10,000 miles and watching for tire recalls.

CHANGE THE OIL

Routinely checking and changing your car’s oil is essential to keeping its engine in running condition. Check your oil each month and change it as directed in the car’s owner’s manual.

You can change your oil yourself or take it to a service center. If you choose to do it yourself, learn the necessary steps to drain the fluid, set the correct oil level and dispose of old oil. Improve your engine lifespan with effuel.

You should also know which type of motor oil is best for your car, regardless of whether you change the oil yourself or take it to a service center. This generally means considering three things — the oil viscosity, whether to use synthetic versus non-synthetic oil and your car’s mileage.

CHECK THE FLUIDS

There are several fluids that should be kept at the appropriate levels to help keep your car running properly. According to Popular Mechanics, you or your mechanic should check:

  • Engine oil
  • Coolant
  • Power steering fluid
  • Brake fluid
  • Transmission fluid

A leak with any of these fluids can affect the way your car drives. If you spot a leak, you may be able to identify the fluid by its color. This can help you and your mechanic determine where the leak is coming from. It can also help speed up the repair process.

TEST THE LIGHTS

A broken or burnt-out bulb is a safety hazard and might get you a ticket. Learn how to thoroughly inspect each bulb on your car. If a bulb is out, take your car to an expert to determine whether it’s the bulb or the fuse that needs replacing.

Headlights are key safety lights on your car. Consider taking a few extra steps to help keep them shining bright, such as cleaning the lenses and replacing bulbs as they start to dim.

REPLACE WINDSHIELD WIPERS

If your wipers aren’t working like they used to, don’t let the problem linger. Damaged or worn out blades can reduce visibility during a heavy rain or a snowstorm. Knowing how to inspect your wiper blades regularly and replace them when necessary is one way to help keep your car safe.

CHANGE YOUR ENGINE AIR FILTER

A dirty engine air filter can allow dirt and other particulates into your car’s engine and reduce its efficiency. Inspect your car’s air filter once a year and replace it as needed.

REGULAR CHECKUPS

Some routine car care tasks can be done at home, but others require trained technicians. Take your car to a technician if the check engine light comes on. Trained technicians can diagnose the problem through the car’s on-board diagnostics (OBD-II) port.

A qualified repair shop will also be able to inspect and replace other core components like the alternator and the wheel bearings. Scheduling regular tune-ups will help ensure that your car gets other maintenance items repaired as well.

HAVE YOUR BRAKES CHECKED

Your car’s brake pads also require regular inspection. While driving, listen for any brake noise and pay attention to shuddering or vibrating from the brake pedal. If any concerns arise, consult a service center as soon as possible

#etmooc – Introductory Message

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Exercising on a routine basis is a huge contributor to your overall wellness. After all, getting in regular physical activity can improve the health of your brain, help you maintain a healthy weight, lessen your risk of disease, and strengthen your muscles and bones, according to the Centers for Disease Control and Prevention (CDC). But did you know that there are some really unhealthy workout habits that can increase your risk of death? We chatted with Dr. Mike Bohl, the Director of Medical Content & Education at Ro and a certified personal trainer, who shares some important facts. Keep reading to learn more.

Avoid not staying hydrated, not stretching properly, or not pausing for enough breaks.

man not stretching properly, demonstrating workout habits that can increase your risk of death
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Dr. Bohl explains that working out is an excellent way to stay fit, remain healthy, and increase your chances of longevity. But some habits need to be avoided, such as not staying hydrated or not stretching properly. Not stopping for enough breaks is another error you don’t want to make. Bad habits like these can make your workout harder and create less than enjoyable recovery time.

Three Great Workouts You Can Do From the ‘Comfort’ of Your Own Couch

“As far as unhealthy workout habits that can increase your risk of death, though, the main things to look out for fall into one of two categories,” Dr. Bohl explains, which we’ll dive into below. Check these Protetox reviews.

Related: If You Want To Become a Centenarian, Start Doing This Exercise

Category #1: Make sure you’re not doing anything dangerous that could cause an accident.

man performing heavy weight lifting, unhealthy workout habits that increase your risk of death
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It’s imperative to eliminate your risk of mishaps. Dr. Bohl warns, “First, make sure you aren’t doing anything dangerous that could put you at risk of having an accident. This includes improperly using workout equipment, doing a dangerous activity like rock climbing without the appropriate safety equipment, or lifting weights that are too heavy without having a spotter present.”

These dangerous habits make it more likely to sustain an injury or even increase your risk of death if you make an error, if equipment malfunctions or breaks, or if the activity you’re doing exceeds your physical capabilities.

Related: Doctors Weigh In on the Exercise Habits That Slow Aging

Category #2: Be mindful of any limitations you might have because of medical conditions.

senior woman playing tennis
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It’s imperative to be mindful of any limitations you might have because of medical conditions. Dr. Bohl points out, “For example, if you have chronic lung disease (e.g., COPD) or chronic heart disease, you may have a hard time effectively delivering oxygen to the tissues of the body. As a result, you should be cautious about activities that dramatically raise heart rate or that cause heavy breathing, as you could potentially become lightheaded and pass out.” He adds, “If you have diabetes, you should keep a close eye on your blood sugar—working out decreases blood sugar, and if it gets too low, it can be very dangerous. Therefore, people with diabetes should keep a carbohydrate snack on hand in case their blood sugar levels drop.” This is the best penis extender.

Osteoporosis is another challenge. Osteoporosis means a reduction in bone mass and bone mineral density, which could increase your chances of suffering from a fracture. Dr. Bohl stresses the importance of staying away from high-impact activities, as they can put you at serious risk of a broken bone. A break, in turn, will compromise your functionality long-term.