Tag Archives: body fat

10 Exercises to Lose the Baby Weight

Throughout the process of child birth, your body undergoes some severe changes, including weight gain and changes in the hip structure. Weight gain and an increase in body fat is normal. It helps provide nutrients and an ideal environment to grow and nurture a new life.

The hip structure, or pelvic girdle, of the female body changes tremendously during the later stages of pregnancy. The joints of the bones soften due to the hormonal changes, allowing the ligaments of the sacroiliac joint to loosen and the baby to pass through. Although the body should return to its normal state after pregnancy, hip pain, and weight gain are common side effects of this life-changing process.

Exercise before, during, and after pregnancy is vital to help prevent bodily injury and make pregnancy more efficient (less painful). It also helps the body lose the extra weight gained. Below is an exercise routine that will help you lose that dreaded baby weight after pregnancy.

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Posted on April 23, 2023 by Matt

How to Drop 5 Pounds Fast!

Have you been training hard and can’t seem to drop that last five measly pounds? Are you constantly hungry or starving yourself? Well, it’s time to stop that nonsense. The key to dropping weight is changing your way of life by either adding something or taking it away. By following the five tips below you will not only be successful with weight loss, you will feel better and have more energy.

Minimize Alcohol – Alcohol is one of the main causes of weight problems. Avoiding it will bring dramatic results. Not only will you feel better, you will be more productive with your daily routine. Alcohol has seven calories per gram, and your body processes alcohol first (before fat, carbohydrate, or protein), thus slowing down fat burning.

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Posted on April 22, 2023 by Matt

The Skinny on Muscle and Fat

Does muscle weigh more than fat? Well, there are two ways to look at this question.

Let’s take 10 pounds of fat versus 10 pounds of muscle. Ten pounds is 10 pounds, right? Yes. But, the 10 pounds of fat is much bulkier than the 10 pounds of muscle. Another way of looking at it is that a 10-pound pile of fat will take up more space than a 10-pound pile of muscle. So, more muscle would be needed to equal the space or volume of fat, thus making the pile of muscle weigh more.

That being said, let’s go into how muscle tissue and fat tissue are totally different. People often mistakenly think that doing crunches will turn the layer of fat into muscle. First off, there are three ways of losing weight (burning calories): diet, cardiovascular exercise, and weight training.

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Posted on April 15, 2024 by Matt

An Hour of Exercise Needed to Lose Weight

As we get older, it gets more and more difficult to not only lose weight, but to maintain it. The magic (or not-so-magical) age seems to be 35. That is when it really starts to get difficult to not only lose weight but to maintain the weight that you are at.

“Your metabolism slows by five percent each decade.” says Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center. “Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.”

So, that means when we start approaching 40, we need to work extra hard to lose or maintain weight. But, aren’t we supposed to be able to relax more as we get older? I wish life was fair, but it ain’t. If you’re worried about how much extra work you need to put in, a group of experts studied what the minimum amount of work is that you need to do. According to a Harvard study of 34,000 women, it is one hour a day of moderate exercise.

The study followed middle-aged women for 13 years. They were divided into three groups: those who did less than two and a half hours of moderate exercise a week, between two and a half hours and seven hours a week, and more than seven hours a week.

There was no difference in weight gain between the two lower exercise groups, but the high exercise group gained significantly less weight than the rest. The only group of women who did not gain weight in the study was the normal weight women who exercised for an hour or more a day.

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Posted on April 3, 2024 by Jason

Food Fight: White Turkey Meat Versus Dark Turkey Meat

turkeyIn response to the fear of fat that has been driven into our brains for the past few decades, many of us on Thanksgiving shun the dark turkey meat and instead pile our plates high with the white meat. But in our attempts to shave off a few calories, are we missing out on some key nutrients?

Here is a look at the benefits of white and dark meat turkey and some surprising facts that might have you and your health conscious aunt fighting for the drumstick.

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Posted on November 13, 2023 by heather

Fat Controls Your Brain, Eating Impulses

french friesIf you’ve ever thought that your favorite food was “calling your name,” irresistibly drawing you to the refrigerator, it’s not just all in your head. Well, actually it is in your head. But, it’s very real. Let me explain…

A study at the University of Texas Southwestern Medical Center at Dallas has found that fat from certain foods goes to the brain and triggers the brain to send messages to the cells in the body, telling them to ignore the appetite-suppressing signals from leptin and insulin.

The interference with the leptin and insulin hormones, which are involved in regulating your weight, goes on for up to three days. (more…)

Posted on September 27, 2023 by Jason

Recommended Daily Protein Intake

“How much protein should I eat?” Have you found yourself asking this question? Well, the recommended daily value for protein is 50 grams. For those of us that exercise and push the body to the extreme, we need a few more grams per day. If you are exercising at a moderate to high intensity level, I recommend consuming 0.8 grams of protein for every pound of your body weight.almonds

For example: if you weigh 150 pounds, then you should be consuming 150 x 0.8, which is 120 grams of protein per day. Be careful and don’t over-do it though; protein is broken down into amino acids and excess amino acids are converted to fats and sugars and then stored in the body. Below are a few examples of the best sources of protein! (more…)

Posted on September 22, 2023 by Matt

Overweight Cops May Lose Jobs

police officerIt’s tough being a cop. It may get a little tougher if the state of Ohio has its way. There’s a state rule that allows the dismissal of police officers who “consistently exceed weight limits.” Alaska and Massachusetts also have weight rules for their police force.

Six Ohio troopers were removed from duty in 2003, including one who was 71 pounds overweight.

While no officers have been fired in recent years, at least 11 have received verbal or written reprimands this year for weighing too much. Reportedly, one trooper was 48 pounds over his allowable weight, while another was 40 pounds overweight. So, apparently the protest is working, or nobody wants to enforce the rules. (more…)

Posted on June 10, 2023 by Jason

Omega-3 May Keep You From Going Blind

There’s further reason to avoid trans fats, and get an ample amount of omega-3 fatty acids in your diet. Your eyesight.eye exam chart

New research from two teams in Australia shows that omega-3 fatty acids can reduce the risk of developing a retina-destroying condition known as age-related macular degeneration (AMD). On the flip side, researchers found that those who ate the most trans fats were almost twice as likely to develop AMD.

The findings aren’t new. In fact, experts have known about the eyesight/omega-3 connection for about a decade. But the latest study helps reaffirm earlier evidence. (more…)

Posted on May 22, 2023 by Jason

Fatty Foods Can Boost Memory

french-friesYou may not be healthy by eating fatty foods, but you may boost your memory in the process. A team of researchers at the University of California, Irvine has discovered that oleic acids from fats are converted into a memory-enhancing agent in the gut.

This doesn’t mean experts will recommend fatty foods. But it could lead to a new way to treat memory-related problems. Drugs that could mimic the action of the compound are in trials.

In addition, there’s evidence that shows high levels of oleoylethanolamide (OEA) can reduce appetite, produce weight loss, and lower blood cholesterol and triglyceride levels. (more…)

Posted on May 2, 2023 by Jason

Fight Fat with Brown Fat

New research has found a type of fat called “brown fat” that may be a key to burning body fat. While we’re familiar with “white fat,” which stores calories and is responsible for the more than 30 percent of Americans who are obese, brown fat does the opposite. It generates heat, which in turn burns calories.

shadow-of-fat-manBrown fat is something we’re born with, and researchers thought we lost over time. However, they are now finding it in adults, according to three studies published in the New England Journal of Medicine. Where will you find brown fat? (more…)

Posted on April 9, 2024 by Natalie K