Category: weight loss

Positive Power: How to Lose Weight With a Smile on Your Face

Losing weight is difficult. From all the exercises we do to the luxury foods we have to give up, it can leave us feeling incredibly worn out, depressed and lacking the motivation to continue on. It’s no surprise that many of us give up our weight loss goals early into the ordeal, and it takes a lot of hard work to regain any sense of composure to try again.

 

If this reminds you of your own attempts at losing weight, then don’t worry—it happens to everyone. What you’re likely missing is positive energy and the motivation to keep going. In this guide, we’ll be looking at ways to improve your positivity in order to give you a better chance of losing weight in the future.

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What is your motivation?

 

Why do you want to lose weight? What’s your reason for improving your health? Lately, it’s become difficult for people to really find a reason to lose weight other than to “look better”, and this is completely acceptable. Perhaps you find it difficult to date because of your weight, or maybe you’re having trouble with your partner because of your weight issues. These are embarrassing and often depressing situations, but they make real reasons for wanting to lose weight.

 

Motivation is the key to losing weight because it gives you positive energy knowing that you’re reaching your goals. For instance, if your motivation for losing weight is to assist in your current health, then it will feel fantastic when you make noticeable changes to your lifestyle. Perhaps you stop getting out of breath when you walk up the steps to your home, or maybe you find yourself being able to walk for longer distances without feeling your knees hurt. There are many small signs that let you know you’re doing a great job, and by setting reasonable goes and a source of motivation you can feel positive about all the small challenges you overcome.

 

Motivation can also come in the form of help. Recognised gym courses are great because you’re paired with someone who can motivate and teach you how to live a healthy lifestyle. It might sound expensive, but the support, assistance and motivation you get are absolutely priceless. Of course, it’s a good idea to look at reviews before you hire a personal trainer to help you. There’s a huge difference between a good and a bad personal trainer, and only the best are capable of making you feel fantastic each time you finish a set of exercises or reach new targets.

 

A lot of the time, people find it incredibly difficult to maintain their weight loss goals because they don’t feel motivated. They don’t see the light at the end of the tunnel and they don’t receive the positive energy they need to continue with their exercise and diet plans. Motivation can make us do a lot of powerful and wonderful things so it’s important to rely on it. Set yourself up some goals, ask yourself what your reason for losing weight is, and set small realistic goals to promote positive energy and a sense of accomplishment.

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Reduce the strain

 

Weight loss can make us feel absolutely horrible at times. Taking on an extra few sets of exercises can make our bodies hurt, it can make our minds hazy and we’ll hate ourselves the next morning for torturing our bodies. While the “no pain no gain” saying is somewhat true, you don’t have to inflict pain on yourself just to lose weight.

 

The strain of weight loss comes in two main forms: physical and mental. Physical strain comes from pushing your body to its limits both in terms of how much food you cut and also how much exercise you do. The mental strain comes from limiting yourself to certain things and decreasing your quality of life for the sake of exercise. It takes a strong mind to be able to balance these both.

 

For instance, mental strain can occur when you punish yourself for failing to do exercises, or when you refuse to go out with friends out of fear that you will end up drinking and binging on food. This is why people have cheat days in their workout routines. These are days where you can reward yourself and make yourself happy. You can eat all the food you want (as long as it’s within reason), you can go out to see you friends and have some alcohol, and you can skip your exercises for that day. However, it’s important not to have too many cheat days. Limit yourself to once a week or every two weeks to ensure that you’re not overdoing it.

 

The physical strain comes from how much you push yourself during exercises. If you ever feel lightheaded after working out or feel sick after pushing yourself, then it’s a clear sign that you need to rethink your workout routine. First, determine if those effects are the result of your own body or preexisting conditions. There are some medical conditions that could cause lightheadedness or nausea after working out. Exercising under these conditions is harmful to your body and could diminish any kind of effort you’ve put into your weight loss. In addition, you could put your entire body and life at risk by pushing yourself to limits that you shouldn’t be hitting.

 

In order to be positive and lose weight with a smile on your face, you can’t push your body to the point where you’re feeling sick. Stick to lower-intensity training and exercises until you can take the added strain. It’s important that you don’t work yourself to a point where you want to give up, so go easy on your body and stop stressing yourself out so much. Exercise is important, but it’s half the battle and your diet also needs to be taken into consideration.

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Making small changes

 

Making drastic changes is no way to do anything when it comes to your health. Switching to healthier alternatives in life is always a good idea. Be it getting off the bus a stop or two early and walking or switching from soda to water, these are admirable changes that can make a huge change to your lifestyle. Unfortunately, it can be difficult making all of these changes at once, which is why it’s important to make gradual improvements to your life.

 

Your lifestyle (in other words, the things you do on a regular basis) have a huge effect on how you shape your body. For instance, if you live in the city and most of the stores you need are close, then you’re more likely to walk to those destinations to purchase things. However, if you live on the outskirts then you probably drive a lot more. If you live in the countryside then there’s a good chance you use a bike a lot for exercise and transport, and if you live in an apartment complex without an elevator then you probably have to walk a lot each day.

 

If your lifestyle doesn’t include healthier habits then you need to will yourself to gradually change your attitude. For example, if you walk by a fast food place and regularly purchase your dinner from there after work, make it a habit of walking a different path to avoid it or visit a grocery store instead to buy ingredients to cook dinner. If you find yourself taking the bus a lot or using elevators, then consider taking stairs or walking more. Don’t make huge changes to your lifestyle—simple ones will do fine.

 

When it comes to your diet, remember that you don’t have to make huge changes immediately. If you want to cut down on soda, consider drinking diet soda for a while, then lower it to sparkling water or fruit juice, then finally water. These gradual changes are important because it makes you more likely to stick with them. Occasionally drinking some soda after you switch your diet is fine, but as you make these changes you’ll slowly move away from unhealthy drinks and snacks in favour of healthier ones.

 

No one likes to force themselves to drink water all day after they’ve gotten used to sparkling drinks, caffeinated drinks and so on. Similarly, people hate eating just salads and skipping out their favourite sweets. Striking the right balance by making small gradual changes is the best way to lose weight. They’re easier to cope with, they’re simple enough to become part of your lifestyle over a long period of time and you won’t feel terrible about it.

 

To conclude, weight loss is all about having a positive mindset. If you’re not feeling great when you start working out and dieting then you won’t be successful. You need to make gradual changes to your lifestyle and slowly work towards burning off excess fat. Stay positive and don’t force yourself into uncomfortable or frustrating situations. Focus on trying to stay happy with the changes in your lifestyle so you can lose weight with a smile on your face.

Autumn & Winter Fitness: What You Need To Know

Keeping fit during autumn and winter isn’t fun.

 

There’s no point denying it, is there? Winter is the season when we’re all meant to be curled up watching movies while it snows outside. It’s the season of blankets, mugs of tea, and quiet nights spent trying to persuade yourself you don’t need to turn the thermostat up another notch. With all of these activities on your mind, few of us have the motivation to keep up a fitness regime.

 

There’s a good reason for this, too. While humans don’t hibernate, we do have a tendency to want to hide away during autumn and winter. Most people feel more lethargic during these seasons too, which is exacerbated by a lack of natural daylight. We’re also more likely to overeat during the winter months, which means the lack of fitness activity to compensate can be felt even more when it comes to fitting into our December party dresses.

 

So even though it’s only just autumn, it’s worth thinking about the cold months to come and the knock they might make on your fitness regime and overall health. If you’re going to breeze into spring with a smile on your face, it might be worth making a few adjustments over winter. Adjustments such as…

 

#1 – Take Advantage Of Winter Sports

 

You might think that autumn and winter are killers of outdoor fitness activities and, to an extent, they are. Few of us are going to go out for a hike or run when the freezing temperatures set in.

 

However, there are a few sports and activities that increase in popularity over winter, so it’s worth considering adding these into your regime. Ice skating, for example, is perfect for this time of year and will give you a thorough all-over body workout. You could also consider heading to a snow dome (if the weather doesn’t supply you with the real stuff) and trying out skiing.

 

#2 – Increase Your Activity Levels To Allow For Seasonal Treats

 

You’re likely going to want to eat more over autumn and winter, a problem made all the worse by the delights on offer. It’s a season of sweets for Halloween and sweets for Christmas, not to mention the pumpkin spice lattes that are calling your name.

 

If you do indulge, then make sure you compensate by upping your fitness routine or even trying weight loss pills. Focus more on cardio activity, which will help you burn off the excess calories faster than strength training. There’s nothing wrong with enjoying the occasional seasonal treat, so long as you increase your activity levels as a result.

 

 

#3 – Check Your Vitamin D Levels

 

As has been mentioned a few times, people are more likely to feel lethargic over the winter months. Vitamin D deficiency is also a culprit for the seasonal lack of energy. If you’re going to keep your fitness up as described above, then you need energy. If you find yourself struggling, then ask your doctor for a Vitamin D test to see if you might have a deficiency that’s draining your get-up-and-go. This is well worth doing and follows medical advice; it’s recommended that everyone in the UK take Vitamin D supplements, though do speak to a doctor before you supplement.

 

By focusing on these three areas, you should be able to make it through to spring in fine form.

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Project Improve Myself: Week One

I’m on a major self-help mission at the moment. As you may have read in my last post, I’ve not been feeling too good about myself lately and I need to make a change in my day to day life. I’ve decided to not only improve my health but to improve all other aspects of my life too so that I can feel happier on the whole. I thought I’d document the change(s) that I’m going to be making so that if anyone else wants to join in and improve themselves, then they can.

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Sunday

Sunday is the day that I get Dinky back from his Dad’s, and it’s the best day of the week for me because we get to spend the whole day relaxing and being ourselves. The change that I’m going to implement today is that I’m going to blitz our home and make it super clean for the new week that begins tomorrow. This way we can get up on Mondays to a freshly cleaned home, and it will make the transition from Sunday into Monday that little bit easier on us all.

The next thing that I need to do today is to go and do the weekly shop. We’re all making a conscious effort to buy healthier foods now, so I’m going to step it up a notch and buy completely healthy food so that we’ve all got no choice but to eat healthier. This week I’ve not been feeling too well. I’ve had a headache behind my eyes for the majority of the week, and I’m certain that it’s stress. However, crappy food and drink wouldn’t have helped the situation either. I’m tired of feeling sluggish and want to make the change now.

Monday-Thursday

Back to the routine of work and school runs from Monday, and I’m going to make the effort to stop being so lazy and actually walk the school run to get Dinky from school. We live close to the top of a hilly town, and Dinky’s school is at the bottom. I can’t think of a better way to get our heart rates up than marching up and down the hill each day.

Since I’ve become self-employed, I’ve been constantly looking at ways to improve my standard of work, and I’m always looking at new opportunities for me to take on. This week I’ve got a few things lined up that I’ve never done before, so I’m feeling optimistic at the idea of a change in my workload too.

Dinky goes to his Dad’s every Thursday afternoon, so the school run won’t be applicable on Friday but I do tend to pile a lot of work onto myself on a Friday when I’ve got the chance to work without any distractions.

 

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Eating

As I mentioned earlier, I’ve got a large food shop to do today and I’m going to make it so that we’re only eating healthy food. I’m going to start planning our meals for the week and precooking as much as I can to make it easier to stick to a healthier lifestyle.

On the menu tonight is going to be a grilled chicken and couscous medley, with a light garlic dressing and salad. It’s super easy to throw together, and it’s really low in calories and fat. It’s also one of those meals that you can precook, and warm through when you’re ready to eat. Perfect for Mr Pie’s random work schedules.

Admittedly I’ve not planned meals for the rest of the week yet, but once I’ve got the food in I’m going to sit down and write a meal plan out, pin it to the fridge and stick to it.

I’d love to get some tips and tricks on how I can continue making changes for the better in our lifestyle. Has anyone else ever had enough and started making changes? What did you do to successfully change your lives? Get in touch below!

 

Much love xx

Improving My Health For A Better Life

Lately I have been struggling with my health, and for once it’s not my mental health. It seems like one thing after another lately. As soon as my mental health started to improve, my physical health seemed to decline and that’s why it’s time for me to make a change once and for all. I’m fed up of always having something to complain about, and I’m also fed up of looking in the mirror and hating what I see. My overall health needs to improve, and soon. I have become lazy with a lot of things, including simple tasks like going to the shops, keeping our home tidy and wanting to walk to and from the school to keep fit. I know that’s not who I usually am so I need to get myself into gear and find some new habits to form.

What’s the plan?

Food

First and foremost, my plan is to find a way of changing my eating habits without feeling like I’m on some sort of diet. The one thing that seems to throw me off is the feeling that I can’t have a certain food because I tend to rebel against myself and eat it anyway.

I think the key here is to not make anything off limits, but to try and have only small amounts of the ‘naughty’ food, just enough to satisfy any cravings. For example, if I fancy some chips with my dinner, rather than not allowing myself to have any, I’ll substitute a large amount of what I’d normally have for a salad or vegetables. Doing that alone should improve my eating habits dramatically; therefore improving my health. This way I have a chance of losing weight without banning all of my favourite foods.

Exercise

Admittedly, the school run is much easier when Mr Pie can take me and Dinky there because he then takes me home to work and heads off to work himself, so walking the route to school each day seems a little redundant. On his days off however, I plan on leaving him to relax in bed and taking Dinky to school myself to make sure that we are both getting a few days a week of exercise.

When I haven’t got Dinky, I’m going to start taking myself off on walks in my free time not just for my body, but for my mind too. I spend countless amounts of hours each day in front of a computer, so taking myself away for a short time each day will help me clear my head. Plus, where we live is so beautiful too so I could also get some pictures for my Insta!

Home

Lately, home life has been pretty crap, simply because of the amount of work that Myself and Mr Pie have taken on lately. Our plan is to move and buy our own home soon, so working to generate the money has been essential in our minds. We do however, enjoy drink in the evenings which means that things like housework are sometimes neglected. I am going to make time each day to keep up and maintain our home so that when we do come to relax, we don’t have to feel bad about neglecting our home.

Stress

Even though in the last year I’ve come on leaps and bounds with my mental health, I still find myself stressing massively over small things which turns into me feeling awful about myself, or snapping at my loved ones.

I’ve been reading about meditation and I’m going to give it a go so that each evening, I can simply listen to some relaxing music and let my stresses go.

Even though I’ve said this on my blog a thousand times, I’m going to give this new me a good go. I can’t continue hating myself forever because it’s going to end up driving people away that care about me and it’s also not going to help my anxieties in the long run.

Has anyone else felt like this before? How did you get through it? I’d love to know.

Much love xx

 

 

 

 

Detox Tea – Te Divinia – Day Five Review

I’m already on day five of my review of Te Devinia’s detox tea! This week has gone so quickly!

So, let me update you on what’s been going on. In my last article, I mentioned about a flush that you should expect when you’re taking the detox tea, which basically flushes all of the horrible toxins and crap out of your colon. I also mentioned that I hadn’t had one yet, and then once my article was published, guess who had a flush?

It doesn’t hurt at all it just kind of happens, and I’ve got to admit I have felt even less bloated since it happened!

What about food?

I have been trying my best to eat as healthy as possible all week. There have been some minor slip ups, but I feel like I’m eating better than I was before, especially since my flush.

I am going to continue eating healthily even after this review has ended because I feel like I’ve been experimenting more in the kitchen, and I’m sure Mr. Pie has loved not having to cook!

I’ve now got two days left of the review, and I think I might even have some tea leftover as well so I will keep using it after the weigh in day.

Check back on Monday for my results!

 

Detox Tea – Te Divinia – Day Three Review

This week I have been reviewing Te Divinia for a good friend of mine. Even though today is day four, I’m giving you my day three review today. I was meant to do it yesterday but another good friend of mine went into early stages of labour so I had her children for the day so she could try and sort herself out – still no appearance from baby though!

Anyway, I’ve been doing the detox tea for three days now. I’m refusing to weigh myself until a week has passed but I’m hoping to have lost a few pounds by then! I definitely feel less bloated, which has been lovely!

Also, normally I suffer from severe heartburn and indigestion and I have to take omeprazole. I ran out a few days ago and while waiting for my prescription to be renewed I haven’t suffered at all which has been a refreshing change to normal.

Before I started the detox tea, my friend told me that I should expect a “flush”, which is basically me being sat on the toilet while my body clears out all of the nasty crap from my colon. This hasn’t happened yet but saying that I missed two of my teas yesterday. I have, however, felt sensations is my stomach like things are moving about so I think that might be soon!

I’ll give you all another update on day five or six and let you all know on my progress!

The Only Healthy Lifestyle Choices You Should Care About

We hear a lot about being healthy and leading a healthy lifestyle. Sometimes, we hear too much. So much so that it’s not easy to be able to work out what you should be doing to keep yourself happy, healthy, and on track. There’s a lot to take in, and if you were to try and make every change, you’d probably find yourself leading a life you’re unhappy with. So what are you to do? Well, you need to focus on the choices that can make a difference, and not just to your health, but to your mood and happiness overall. So let’s take a look at five that can do just that.

 

Learn To Love Exercise

 

Although you may despise it and think it’s best left to the fitness buffs, you’re going to want to learn to love exercise – or at least like it. If you want to be healthy, exercise is a crucial component for your bag of tricks. Even if you just do a bit, every now and again, moving around and getting your heart rate going is important not only for the health of your body but your mind too. Because exercise can keep you happy and spirited, as well as your body healthy.

 

Drink More Water

 

Next, you’re going to need to work on drinking more water. Not everyone loves drinking water, but it is essential to good levels of health. Your body is made up mostly of water, so if you want it to function well, you have to keep those levels up. Plus, when your body is properly hydrated, you’ll find that you have more energy, that you’re able to lose some weight, and you should also benefit from clear skin too – and what’s not to love about that?

 

Eat Balanced, But Well

 

Then there’s always food to think about. Because when you want to lead a healthy lifestyle, food will always come into the equation. Whether you’re wondering how to follow a vlcd to help you lose weight, or how to use food to fuel your workout, you’re going to want to do your research and play around with what works for you. Above all else, aim to be balanced with what you eat, but try to eat well. If you do, you should find that you’re able to achieve consistent levels of health throughout your life.

 

Focus On Quality Sleep

 

But you also need to be thinking about your quality of sleep too. Because, like hydration, sleep is essential for your body to function as well as it can. Although it’s not easy to get a good night’s sleep, by working with healthy sleep tips, you should find a way that works for you. With good levels of sleep, you should find that you have more energy that can contribute to your healthy lifestyle.

 

Cut Back On Toxins

 

Finally, you also need to be able to avoid as many toxins as possible. You may not realize it, but things like stress and a high alcohol intake can damage your health levels across the course of your life. But if you’re able to watch what you drink and avoid stress, you should find that you feel healthier in yourself overall.

Detox Tea – Te Divina – Day One Review

I have had one of my lovely friends of over ten years approach me with her amazing new business. She has asked me to review their detox tea, which is meant to cleanse the body and rid it of any toxins; therefore helping you lose weight. Here is some of the information that she has given me to explain exactly what the detox tea is about and what it can do for you.

In contrast to white, green, oolong and black teas, herbal teas are not actually made from tea leaves. Te Divina Detox Tea is an herbal tea blend of 13 different organic herbs and natural plant extracts PLUS Ganoderma & Chaga mushrooms. These 2 powerful ingredients sets Te Divina Detox Tea apart from any other detox tea on the market today.

Does Te Divina Detox Tea contain caffeine?

No, Te Divina Detox Tea is naturally caffeine free but as a result of its cleansing effect, many people to feel more energised.

How much should I drink?

For best results, drink 8 ounces of Te divina Tea with lunch, 8 ounces with dinner and an optional 4 ounces with a snack . As with all herbal teas, do not drink it in excess; not more than three cups a day unless recommended by a health care professional.

For how long can I drink the tea?

You can drink Te Divina Detox Tea as long as you desire. Many people enjoy the tea every day with meals and snacks. Some drink it as needed to maintain their health and regularity and as a healing tonic for various ailments.

How much will each tea bag make?

Each packet contains one Te Divina Detox Tea bag, which will make a gallon of tea (one week supply).

How do I prepare the herbal tea?

Purchase a gallon of water. Pour 32 oz or 4 cups of water from the gallon and bring to a full boil. Remove from heat. Place one tea bag in water and cover. After the Te Divina Detox Tea has steeped for 4 to 8 hours take out the tea bag. Pour the tea into a one gallon container. Add the additional water from the gallon bottle to make the 1 gallon of tea. Add the tea bag back into the container. Store in fridge.

Can I drink the tea cold or hot?

Yes, you can consume Te Divina Detox Tea hot, warm, or cold. Some people feel that it works best for them when warm. To heat the prepared tea that has been refrigerated, use the stove top as the microwave will destroy the tea’s beneficial properties.

What does it taste like?

Te Divina Detox Tea has a mild herb flavor and is a rich, dark amber colour.

Are there any side effects?

Te Divina Detox Tea is a safe, gentle cleansing tea. So if you do not already have regular bowel movements, the initial cathartic effect of the tea may cause bloating, mild stomach upset, loose stools. However, once you have achieved bowel regularity, these conditions will lessen or go away completely.

What are cathartic herbs?

Te Divina Detox Tea contains cathartic herbs, which help restore a sluggish bowel to its normal operation and can gently act as a natural laxative and constipation remedy. The use of cathartic herbs is the crucial first step in a natural colon cleanse or detox as they directly stimulate the colon to produce a bowel movement and flush out the buildup of waste and toxins.

How does Te Divina Detox Tea help you to lose weight?

When your body is overloaded with toxins it is being robbed of essential nutrients which leads to health problems including weight gain and difficultly losing and maintaining weight loss. This cycle leads to feeling hungry, cravings, poor food choices, and overeating high calorie and high fat foods and drinks. In turn, these habits rob you of your energy and willpower to make healthy choices and to exercise. Also, excess weight around the abdomen or belly can be caused by impacted waste stuck to the inside wall of the colon and small intestine. From time to time, it is a good idea to rid your body of this buildup of toxins with a natural colon cleanse. By cleansing and detoxing, you can restore proper nutrient absorption, increase your metabolism and energy, and strengthen your commitment to a healthy lifestyle.

As some of you may know I’ve been trying to lose weight for years, I’m a serial yo-yo dieter that does really well the first few weeks and then as soon as something doesn’t go my way I give in. So here I am, giving it another try. Alongside the tea I am also eating healthily and drinking plenty of water.

I prepared the tea last night as instructed on the packet which was super easy and then left the tea to sit in the pot overnight. This morning I started my day off with a warm cup (you can choose to drink it hot, warm, or cold) of detox tea. I have to say I am pleasantly surprised on how lovely it tastes. It’s such a mild flavour, unlike many other diets I have tried where you have to eat or drink something disgusting, I can see myself drinking this out of choice, not just for the detoxing properties.

So I’ve just completed day one of my detox tea. I was expecting headaches from not having my usual amount of caffeine but I’ve been pleasantly surprised at how great I’ve felt, and I’m looking forward to seeing what the rest of the week brings. I’ll be doing updates to keep you informed on the way.

If you like the sound of the tea already, head over to my friend Jacqui Saxelby-Smith‘s Facebook to find out even more information, see some fabulous results and of course order yourself some tea. I have a fantastic offer for all of my readers with a discount off your first order from Jacqui. If you message her with the code mppdetoxtea, she will give you a discount!

Keep checking back for progress and more information on how my detox goes!

Everything You Need To Know About Your Type 2 Diabetes

Diabetes is a disease that affects over 4 million people in the UK alone. Sometimes, people don’t even realize they have diabetes until they have a hypo, and they visit their GP to find out what’s going on. Sometimes they’re visiting their GP for other reasons and their diabetes shows up in a blood test.

What are the symptoms of diabetes?

Lack of energy

Feeling dizzy

Excessive thirst

Increased urination, especially at night

Blurry vision

Recurring illnesses

Scrapes, cuts or spots that take longer than normal to heal

Feeling hungry all of the time

How is diabetes diagnosed?

If you are experiencing any of the above symptoms, it’s wise to go and speak to your GP, who will arrange an hBa1c blood test for you. This will measure the glucose in your blood, and when your results come in, your Doctor will be able to confirm whether or not you have diabetes.

Depending on how high your blood sugar levels are, the Doctor will also be able to determine whether you have type 1 or type 2. This needs to be confirmed to determine whether or not you will have to take medication, inject insulin, or have a massive change in lifestyle.

If you GP is recommending that you change your diet and lifestyle, then it’s likely that you have pre-diabetes. Ask your Doctor to confirm this. If it is the case, you have a chance of reversing it and living your life free of the disease.

Will I have to change my lifestyle?

In short, yes. Even if you are put on medication for your diabetes, you will need to make some changes to your lifestyle. Swapping fizzy drinks for juices and water and cutting out food that has a high sugar content would be a good place to start.

If you choose to ignore the chance to change your lifestyle choices, you could find yourself having regular hypos. In some cases, they can be life threatening.

You can also expect to visit your Doctor every six months or so. This is because you will be invited in to check your blood sugar level and then have a consultation with either your Doctor or a trained nurse to talk through your results. They can then decide whether you need to change your dose of medication. They will also give you advice on how you can improve the current state of your diabetes.

Who gets diabetes?

Anyone can get the disease. Having diabetes is a scary thought for anyone, and unfortunately, many of us will get the disease at some point in our lives. Normally though, people tend to get the disease after the age of 45. There are some circumstances that could mean you will get it earlier in life. These are:

Overweight

Pregnant (gestational diabetes)

It’s hereditary in some families

If you have high blood pressure and low good cholesterol, this can turn into diabetes too.

What else can I expect?

You will also be invited once a year to have your eyes screened at your closest retinopathy center. This is because diabetes is known for damaging the retina in your eyes, which can lead to the loss of your sight. Attending these appointments are essential, and shouldn’t be something that you just shrug off.

You can also expect to receive letters in the post inviting you to attend sessions aimed at supporting people with diabetes. Although these aren’t essential, it’s a good idea to attend at least one to see if you take any useful information away.

Is there anything I can do to help prevent getting diabetes?

Luckily, there are some things that you can do to help prevent you from getting the disease. These are:

Eating healthy

Maintaining a healthy weight for your height (BMI)

Ensuring that you’re getting enough good cholesterol

Reducing the amount of sugar you consume

Regularly exercising

Diabetes doesn’t have to be as scary as it sounds, as long as you take care of yourself (even if you have the disease), then you can still lead a very long life.

 

Get More from Your Running Sessions with These Efficiency Boosting Tips

Running is one of the most basic yet effective ways to stay fit. However, a lot of people come back from their running session feeling absolutely exhausted, yet they don’t seem to be getting the results they had hoped for. This indicates that there are inefficiencies in the way you go about running. Read on to discover how you can train your body to be a more efficient machine.

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  • Improve your stride rate – One of the most effective ways to get more out of running is to focus on improving your stride rate. This is simply the number of steps you take in a minute. There are many different fitness tools and watches available today that will track this for you; so don’t feel like you need to count your steps when you are running. The aim is to have a stride rate of around 90 per foot or 180 in total per minute. If your stride rate is much less than this, it means you are wasting a lot of energy because you are creating oscillation. It also means that instead of rolling quickly over the ground, you are employing brake forces with every stride you take. So, how can you improve your stride rate? One of the best ways to do this is to listen to a music mix at 180 bpm.
  • Wear a weighted vest – The best way to up the ante with regards to your fitness training is to invest in a weighted vest. This will ensure that weight is distributed evenly on your torso, and it will mean that you get much more from your running sessions. To find the best weighted vest for running, spend plenty of time researching online and reading reviews that have been left by others. It is important to find a vest that fits comfortably yet is effective.
  • Enjoy it – It sounds silly, but you will actually get much more from your workout if you enjoy it. Sweating is supposed to make you feel good; it’s not supposed to make you feel downbeat and overly exhausted. Don’t push yourself too hard, and find different ways to give your running sessions a boost. This could be by listening to your favourite music, partnering up with a friend, or taking a scenic route.
  • Get strong – Another reason why you may be inefficient in your running technique is that you aren’t strong enough. This is not meant as an insult; it is actually a natural occurrence for runners. It is not uncommon for a runner to develop muscle imbalances that generate more work for the body when we ask it to run. Muscle weakness can easily occur if you do not address the imbalances directly. You need to incorporate exercises into your routine that will balance your body strength so you can more efficiently. This includes push-ups, clams, lunges, squats, planks, the bridge, and rowing with resistance tubes or weights.

If you embrace the four tips that have been mentioned above, you will get a lot more from your running routine, and you will feel much better for it too.