Eat Right And Keep Your Tummy Tight

Eat Right And Keep Your Tummy Tight

At Rising Fitness in Houston, Texas, everyone works hard to get the results they want. One of the most frequent goals we often hear is the desire for a tight tummy. That takes more than just exercise. You have to eat right, too. In order to lose belly fat, you have to lose fat all over your body. Belly fat is visceral fat, the most dangerous type of fat, since it crowds your organs and increases the risk of diabetes, cardiovascular disease, some types of cancer and hypertension. You need to exercise to strengthen abdominal muscles, but if there’s a layer of fat, no matter how much of a six pack you have, it won’t show. Eating right solves that problem.

Foods high in fiber are better for eliminating belly fat than others are.

Foods high in fiber are important to making that Buddha belly disappear. There are two types of fiber and both are important. Insoluble fiber can’t be digested by the body, but it does add bulk to the stool to help prevent constipation and the bloating that comes with it. No bloating means a smaller belly. The other type of fiber is soluble. It creates a gel in the intestines that feeds the microbes in the gut and nurtures a wider variety of beneficial gut microbes to aid in digestion. The beneficial microbes also produce short-chain fatty acids, which are linked to reducing or eliminating belly fat. Oatmeal, beans, asparagus, apples, quinoa and avocados are a few of these.

Grab a banana for a snack or put it on your cereal in the morning.

Rather than heading for the candy counter at the grocery or hitting up the candy machine at work, take a banana to work for your afternoon snack. They have the perfect carrying case and are easy to transport. They have resistant starch that triggers the liver to switch burning more fat and gives your metabolism a jump-start in the process. The potassium in the banana help prevent water retention and bloating, too.

Make a non-alcoholic tropical drink.

Toss chunks of pineapple and papaya with coconut milk in a blender for a belly busting drink. The papaya contains papain that breaks down food that’s hard to digest and reduces inflammation and belly bloat. Pineapple is a source of bromelain that also minimizes bloating. Mix it with coconut milk for the MCTs—medium chain triglycerides— that is available immediately for energy and not as likely to be stored as fat. You could also skip the coconut milk and enjoy the papaya or pineapple as a tasty treat.

  • Fennel bulb and fennel seed are both good for your digestion and help reduce the bloating that can cause a puffy belly. Make some fennel tea or chew on some fennel seed. Grow fennel in your yard, it has beautiful foliage that is light and delicate.
  • No matter what you eat, if you don’t deal with stress, you could potentially accumulate belly fat. Stress increases cortisol levels and cortisol is connected to belly fat. Exercise burns off cortisol and meditation or controlled breathing can help prevent it.
  • Apple cider vinegar might help get rid of belly fat. The acetic acid in the vinegar has been shown in animal studies to reduce belly fat and human studies confirm it helps weight loss. A tablespoon in an 8-oz glass of water in the morning is all it takes.
  • Sometimes not eating certain foods can bring the biggest benefits. Cut out products with added sugar, white flour, highly processed foods, soft drinks and fried foods to help reduce belly fat.

For more information, contact us today at Rising Fitness Gym

Health Benefits Of Quinoa

Health Benefits Of Quinoa

What is quinoa and why is it so popular? Quinoa is an ancient grain that the world has recently rediscovered. There are many health benefits of quinoa and it’s been used for centuries as food. It is a member of the Chenopodiaceae family that includes spinach, beetroot and sugar beet. Unlike those members, not only can the leaves be harvested and cooked like spinach, the mature seeds were gathered and washed to remove saponins, then cooked and eaten. The saponins removed were used to wash clothing, since they have cleansing properties. No wonder it was called the Mother Grain by the Incas.

Quinoa is a complete protein.

The body can’t make all amino acids or store them, so you have to eat food to get them to build bones, blood, skin and muscles. Those nine it can’t make are called “essential amino acids.” Most plant based proteins don’t contain them all, but quinoa does. A cup of quinoa also contains 58% of the RDI for manganese, 30% of the RDI for magnesium, 19% RDI of folate, 28% of the RDI of phosphorous, 15% of the RDI of iron, 18% of the RDI, of copper, 13% of the RDI of zinc, 12% of the RDI of riboflavin, 13% of the RDI of thiamin and 11% of the RDI of vitamin B6.

If your digestive system is on the fritz, quinoa might be the answer.

Quinoa, which is pronounced KEEN-Wah, is gluten free. That’s because it’s not a grain but a pseudo grain. That simply means it has most of the nutrients of grain, it looks like a grain and you use it in the same manner but it comes from a different plant family. The novel part of this pseudo grain is that it’s a complete protein with healthy fat and lots of fiber.

Fight off cell damaging oxidation with antioxidants.

What does quinoa contain that makes it so healthy? It has phenolic acid, flavonoids, saponins and betacyanins. All those protect cells with antioxidant benefits. It also has fiber that helps control blood sugar levels, reducing the risk of type2 diabetes. The phytoecdysteroids it contains have been found to lower blood sugar levels in animal experiments. Besides the fiber, other compounds also help keep blood lipid levels under control. Quinoa contains powerful anti-inflammatories, like quercetin and kaempferol that can help reduce the risk of heart disease, cancer and other serious conditions.

  • This ancient grain has a nutty flavor that reminds you of brown rice and is both fluffy and slightly crunchy at the same time. It makes it a nice addition to any meal.
  • If you want the most antioxidant protection, look for the darkest seeds. Quinoa comes in a variety of colors with red, white and black the most popular. Black tends to contain the most antioxidants.
  • Quinoa has a low glycemic index and lots of fiber and protein to fill you up and keep you feeling full longer, yet also is lower in calories. It may be a benefit if you’re trying to lose weight.
  • You can use quinoa in several ways. It can be a side dish or the main serving. You can steam it or boil it, but always need to remember to rinse it first, unless you toast it, to remove the saponins that make it bitter.

For more information, contact us today at Rising Fitness Gym

Don't Wish For It - Work For It

Don’t Wish For It – Work For It

Do you wish you had a great body, had all the energy you wanted and enjoyed the endurance you had when you were young. You can achieve that, but you have to work for it. It takes more than just making a New Year’s resolution, you have to follow through with action. You can choose to make one change at a time or try to change everything at once. Each person is different, to you have to do what’s best for you.

Sometimes, people seem to be born lucky.

We’ve all met those people who can eat all they want without gaining a pound or stay fit and muscular, even though they seem to live a sedentary lifestyle. Looks can deceive. Sure, there are people born lucky, with a higher metabolism that keeps weight off or good genes to keep them more youthful. Most of the time, those people are far more active than you’d ever expect and normally skip foods with added sugar, highly processed foods and junk food. Each person is different, so having a personalized plan can make a difference in achieving your dreams.

You have to take the first step to get results.

There are few things in life that you achieve that didn’t require hundreds of small steps. The most important of those small steps is the first one. No matter how much you wish and hope, if it’s not backed by action, it’s a pipe dream. Right now….do something…anything. Do a few lunges, jumping jacks, squats or go for a walk. Just move. It’s the first step toward fitness. Do you need help? Give us a call. We’ll create a program designed specifically for you.

Good health and a great body starts in the kitchen.

You can’t out-exercise a bad diet, which is why eating healthy is so important. It’s not dieting. Dieting doesn’t work. It’s all about learning to make smarter choices when you’re choosing food. It can mean making small changes, like using Greek yogurt to replace sour cream for potatoes or eating a piece of fruit for a snack instead of junk food. It can mean making bigger changes like cutting out food with added sugar or eating more vegetables and eliminating highly processed food. With every bite, you’ll be changing your life.

  • Start today by taking charge of your life. Whether you choose to start by changing your diet, exercising more or both, it makes a difference. Stick with your decision. If you aren’t sure where to start, we can help.
  • Remember, you’ll rust out before you wear out. The more you move, the healthier you’ll become. Don’t push yourself too hard at first if you’ve lived a sedentary life. Take it easy and learn the right form for each exercise.
  • All exercise doesn’t have to take place in the gym. Do something fun that’s active. Go out dancing, take the kids to the zoo or have active family time bicycling or hula hooping. Being fit can be fun and create memories for the family.
  • Learning healthy habits, such as eating nutritious food, exercising, getting more sleep and staying hydrated last a lifetime. They are habits that take time to develop, but are well worth it for the benefits you receive.

For more information, contact us today at Rising Fitness Gym

This Year, Be The Best Version Of You

This Year, Be The Best Version Of You

If you want to be the best version of you, you need to put effort into the process. When clients come to Rising Fitness in Houston, Texas, at first they say that working out is hard and keeping the commitment to becoming fit is really tough. There are so many tugs on time that it’s easy to be distracted. You need a firm commitment and motivation to stick with the program, but when you start to see results, it’s all worth it.

Your health should be a top priority.

Good health means having more years and more life in those years. Nothing is as important, for without good health, everything is more difficult. Healthy eating and exercise can help prevent serious conditions. Best of all, unlike many medicines, the only side effect is that you look fabulous and feel great. You boost your energy level and that extends to other areas of your life. That means those hours you spent in the gym are returned by increased productivity.

The first step is setting a goal.

Without a specific goal, you can’t create a road map on how to reach your destination. Making the goal specific is important. It can’t vague, like “I want to look better” or “I want more energy.” It has to be more specific, such as “I will lose 25 pounds in the next three months.” The goal must be attainable. If you changed the goal to “I will lose 25 pounds by next week,” that’s not realistic. Once the goal is set, then break it down to smaller goals, such as losing 2 pounds a week. At that point, outline how you’ll do it, such as exercising regularly and eating healthy whole foods.

You won’t see the changes immediately, but you’ll feel them.

It takes a while to see the changes in your body. That extra weight and lack of muscle tone didn’t occur overnight, so it won’t change overnight either. However, the changes for the better will come sooner than you might expect. Withing the first two weeks, you’ll notice you have more energy. You’ll not only start moving faster, but you’ll also think clearer, too. Exercise and healthy eating improves both the body and the mind.

  • Healthy eating isn’t dieting. It’s all about making better choices when you select your food. The hardest part is giving up food with added sugar and highly processed food, but once you do, you’ll notice how great whole food tastes and how great you’ll feel.
  • The changes to create a new you should include getting adequate sleep. It makes weight loss easier, since lack of sleep increases the production of ghrelin, the hunger hormone and reduces leptin, the hormone that makes you feel full.
  • Staying hydrated is extremely important. Increasing your water consumption can boost your energy level. If you drink a glass of water before a meal, it can also help you lose weight. If you don’t like plain water, try infused water.
  • Making lifestyle changes like eating healthier, regular exercise, adequate sleep and hydration can help you live longer and healthier. It reduces the potential for serious conditions like diabetes, cancer and heart disease. Most people find it levels fasting blood sugar levels and lowers blood pressure.

For more information, contact us today at Rising Fitness Gym

Believe In Yourself - Change Forever

Believe In Yourself – Change Forever

You don’t have to live the rest of your life overweight and out of shape. You can change forever, but you have to believe it’s possible. We can help you do that. You may have tried dieting before and failed, so how will this be any different? First, you won’t be dieting. Diets don’t work. They always end and usually make you feel deprived. Instead, you’ll learn how to make smarter food choices and combine it with regular exercise in a program designed specifically for you.

When you believe in yourself, you take action.

You can do it, and we can help you, but you have to take the first step. That first step can be just moving more and taking opportunities to get more exercise. Doing housework with vigor is one way and it gets the tasks done faster. Studies show that the more you move, not only do you boost your energy level and burn more calories, you also improve your mental faculties. If you’ve lived a sedentary lifestyle and aren’t ready for a formal program, just adding a 30-minute walk daily or increasing your exercise for ten minutes three times a day can help you get ready for a formal program of exercise. Getting started is the key.

Eating healthier isn’t dieting.

If you’re like many people that want to lose weight, you’ve probably started many diets, but didn’t stick with them long enough to get results. The good news is that eating healthy isn’t dieting. It’s all about making smarter choices when you select what you eat. One way to start is by giving up foods with added sugar. It’s hard, really hard, since sugar is so addictive, but worth the effort. You can also increase your vegetable intake and limit the highly processed food you eat. Once you start, it doesn’t mean you failed if you eat a sugary treat, like a piece of birthday cake. Just limit the amount you eat and how often you eat it. There’s only one way to fail and that’s by not trying.

Don’t beat yourself up or condemn yourself.

Self-denegration isn’t motivating. In fact, it’s counterproductive. You have to care about yourself and want the best possible outcome, as you would for any loved one. Fretting over a slip up doesn’t help you. It only causes stress. Stress is the enemy of a healthy body. Learn to focus on being in the moment. When you eat, eat slowly and savor every bite. Enjoy the rich flavor of each morsel. Not only does it lower the stress level in your body and help you enjoy your meal more, it also helps you eat less by giving your body a chance to signal the brain that it’s full.

  • Start your day with movement. Stretch the first thing in the morning and if you have time do a few exercises. It doesn’t have to last long to get the blood circulating and get your ready for the day.
  • Increase your movement. Do a plank during television commercials or squats while you’re doing dishes. If you work outside the home, pack a lunch and walk to a park to eat it. Take the steps, rather than the elevator.
  • Enjoy every movement. Feel blessed that you can exercise. Feel each muscle move and how you’re learning to take command over your body. Notice changes, like having more energy or feeling good more often.
  • Follow a dream. The more you exercise, the better your posture and the more you’ll look and feel confident. That can boost your belief in yourself to help make changes in other areas of your life.

For more information, contact us today at Rising Fitness Gym

Why Your Weight Doesn't Really Matter

Why Your Weight Doesn’t Really Matter

There are a lot of ways to judge your progress when you’re on a program to get fitter. Weight is just one of those. If your goal is to lose ten pounds, then weight matters. However, if your goal is to be thinner, then weight doesn’t really matter as much. Muscle tissue weighs more than fat tissue does, so a cubic inch of muscle weighs more. Ten pounds of muscle could fit into a smaller container than ten pounds of fat. If you lose fat and build more muscle, you’ll look thinner, but may not lose a single pound.

If you lose weight all over, except your belly, your weight loss isn’t helping.

Inches around the middle come from excess visceral fat, so taking that measurement is a good way to judge. Visceral fat is deep inside you and crowds your organs, unlike subcutaneous fat that’s just beneath the skin surface. Visceral fat is the most dangerous type of fat and is what causes a Buddha belly. The more you have, the more risk you have of metabolic disease and cardiovascular disease. Take a measurement around your middle, then divide it by the number of inches in your height. If the number you get is 0.5 or less, you don’t have too much visceral fat.

What about your clothing size?

Basically, your clothing is like your container. You know when you’ve gained weight because it’s tight, like you’re trying to stuff everything into it. Find an outfit that is too tight It’s going to be your standard by which you measure your progress. Try it on a month after you started your workout or weight loss program. Is it still too tight? Keep using it until it’s simply too loose to judge your progress, find a new “tight” piece of clothing for measurement.

A picture is worth 1000 words.

That can be true if you’re talking about weight loss, too. A picture is worth 1000 visits to the scales. Take a picture of yourself wearing revealing clothing, like a bathing suit or tight pants and T-shirt. Have something in the background to show perspective. Take note of the spot where you took the picture and do a selfie there every month, keeping the camera the same distance from you as you did in the first picture. It’s not always easy to remember how you looked, since change occurs slowly. This is a good way. You’ll have visual comparison of your progress.

  • Track your BMI, blood sugar, blood pressure or waist circumference if you’re trying to lose weight and get healthier. Those are valuable ways to see how much working out does for you.
  • Don’t weigh in every day. Scales don’t always give an accurate picture of your progress. Too much salt the night before or even an upcoming period can cause distressing fluctuations.
  • Skinfold calipers were created to check the subcutaneous fat directly beneath the skin. You can use an old technique called, “pinch an inch” to get similar results. Check out the area above the hip bone, thigh, abdomen or tricep.
  • Track your energy level, strength or endurance to see if you’re making progress. If you couldn’t climb a set of stairs without stopping for breath and now can do two floors, you’re getting fitter.

For more information, contact us today at Rising Fitness Gym

How Much Protein Do We Need Daily?

How Much Protein Do We Need Daily?

Bodybuilders often focus on taking extra protein supplements to boost muscle development. In fact, it’s become quite trendy. Many of the latest macros diets also emphasize increasing protein and reducing carbs. Are these healthy options? Everyone needs protein, but just how much protein should you consume daily? Can you get too much? Who is most at risk of too little protein? You need to answer these questions first.

Bodybuilders and athletes may need more protein than most people.

The amount of protein you need is partially based on your activity level. A person with a sedentary lifestyle needs far less than someone who is active. People who are sedentary only need a gram of protein per 2.2 pounds of body weight. That amount goes up to 1.3 grams if they have moderate activity and 1.6 grams for every 2.2 pounds of bodyweight for those who are extremely active. For instance, someone who is inactive and weighs 220 pounds, would need 100 grams, but if they entered a vigorous exercise program, the amount would increase to 160 grams. That’s because the increased activity caused more need for protein for muscle repair.

Your age and gender also play a role.

Babies and young children are growing, so they need more. Old people don’t process protein as well, which means they need more in their diet just to process what they need. They also need it to prevent the loss of muscle tissue that often occurs as you age. Men tend to have more muscle mass than women, so they need more protein. If you’re pregnant or lactating, you also require more protein for the baby and to enrich the milk.

Yes, there is such a thing as too much protein.

Getting too much protein from your diet isn’t that easy. Getting too much normally requires taking too many supplements. Eating as much as too grams of protein per 2.2 pounds over an extended period would still keep you safe from overdoing protein requirements. How much is 2 grams per pound? For a 110 pound person, it would mean eating more than 110 grams of protein a day, every day. That would be like eating a pound of steak every day. For a man that weighs 220 pounds, it would mean eating close to 2 pounds of steak a day. That’s hard to do consistently unless you take supplements.

  • If you eat too much protein it can cause health issues like digestive problems. Consuming too much over a long period can lead to liver disease, seizures, kidney disease, liver disease, disorders of blood vessels, cardiovascular disease and death.
  • While beef and chicken have approximately the same amount of protein, the amount the body can use from chicken protein is higher. It can absorb 74% of the beef protein and 80% of the chicken protein.
  • Protein makes you feel fuller longer, since it’s more difficult to digest. It’s one of the reasons it’s good for a weight loss diet.
  • If you’re supplementing with protein or eating too much protein, other people will know. It gives you stinky breath that you can’t get rid of with brushing, flossing or gargling with mouth wash.

For more information, contact us today at Rising Fitness Gym

Good Cardio To Try At Home

Good Cardio To Try At Home

Not everyone comes to Rising Fitness in Houston, TX, every day. Some come three times a week and fill in the remainder of days with exercise or activities done at home. Many of those exercises are cardio workouts. They can be as simple as walking briskly for a half hour or dancing to their favorite songs or be an actual workout. Jumping rope is one of the favorites that doesn’t require expensive equipment, but certainly gets your heart pounding.

Try HIIT—high intensity interval training.

What is HIIT? It’s not an exercise but a way of doing any exercise. You alternate between doing the exercise at peak intensity for a specified time, such as a minute, then revert to a recovery pace that’s much less intense for the same length of time or longer. Studies show that it gets more success in less time. However, if you’re new to exercise, just doing 30 minutes of HIIT a week and for more experienced exercisers, doing 60 minutes is recommended. You can alternate speed and intensity when you walk, jump rope or do any cardio workout to make it a HIIT workout.

Get things done while you do cardio.

Cardio makes you breathe hard and gets your heart pounding. You don’t need formal exercise to do that. If you have a bike with baskets and it’s feasible, take it to the store to do grocery shopping or ride it to visit friends that live close. Put some elbow-grease into cleaning and run when you’re taking laundry from the dryer to put away or scrub the windows vigorously, getting as much action in your arms as you can. Instead of thinking of it as cleaning, think of it as exercise time and speed through it. Going up and down stairs quickly is also good cardio.

Do calisthenics at home for a cardio workout.

Mountain climbers build strength, but they’re also a great cardio workout. Start in a high plank position with toes and palms touching the floor. Bring one knee to your chest and return to starting position, then do the other, as though you’re running. The faster you go, the more of a cardio workout you’ll get. A stationary high knee march is another. Just march in place, lifting your knee as close to your chest as you can as you march. Burpees and lunges are also two great cardio workouts that don’t require any equipment, so they’re perfect to do at home.

  • Jumping jacks are simple and easy to do. Remember the goal is always to raise your heart rate.
  • If you want an excellent cardio workout that’s kind to your knees and ankles, go swimming. Swimming builds strength, cardio endurance and even helps flexibility. You can swim laps or do exercise in the pool.
  • If you’re just beginning or completely out of shape, don’t try to do your cardio for a half hour straight. Instead, break it down to three ten minute sessions you do throughout the day. Busy people can also use this tip.
  • Just like any exercise, form is extremely important. Focus on form first, before you speed things up and get your heart pumping.

For more information, contact us today at Rising Fitness Gym

Easy Ways To Burn More Fat

Easy Ways To Burn More Fat

Clients at Rising Fitness Gym in Houston, Texas, tell us how grateful they are to finally succeed at their goals. Each person is special here and has an individualized program. One thing many have in common is the desire to build more muscle and burn more fat. There are many things you can do and some don’t require a lot of effort, but do require consistency. Every little bit counts, so even if you burn a few extra calories, if you do it and other small changes every day, the results compound.

Vary the intensity of your exercise.

Even if you’re walking, you can vary your speed and intensity. Studies show that altering between a brisk walk and a more moderate recovery walking pace can burn more calories and get you into shape faster. It’s called HIIT—high intensity interval training. It builds cardio strength faster and ignites fat. You can modify any exercise with this technique, whether it’s doing bodyweight workouts, cardio or even running up the stairs. HIIT workouts also burn calories even after you quit. It’s called afterburn or EPOC. It increases calorie burning by as much as 15%.

Lift something heavy and build more muscle tissue.

Do you want to build strength and muscle tissue, lift something heavy. Unlike aerobic workouts that do burn tons of calories, but those calories come from both lean muscle and fat, strength-building exercises build muscle tissue as it burns calories. Muscle tissue requires more calories to maintain than fat tissue does. The more muscle tissue you have, the more calories you burn 24/7.

Focus on your diet.

Without a healthy diet, your fitness goals will be harder or even impossible to reach. Everyone knows that you need lots of fruit and vegetables, but there are other things you can do. Increasing protein in your diet can help. It causes you to feel fuller faster and longer, so you’ll probably eat less. It also helps you build muscle tissue. Make sure you have healthy fat in your diet, too. Healthy fat is necessary to help you burn fat and like protein, fills you up longer.

  • Opt for compound exercises. Compound exercises like jump lunges and burpees exercise multiple joints, muscles and tendons, burning more calories and working more muscle groups in less time.
  • Get adequate sleep. Your body needs sleep to build muscles and maintain healthy hormone levels. Too little sleep causes an increase in ghrelin—the hunger hormone and a decrease in leptin—the satiety hormone.
  • Drink more water and ditch soft drinks. An 8-ounce cola has as many calories as an apple, but the apple has nutrients and fills you. Studies show that people who drink soft drinks, particularly diet ones, have more belly fat.
  • Some foods are calorie burners. Green tea is one of those and so is coconut oil—when compared to other oils. The medium chain fats in coconut oil can boost metabolism by as much as 12%.

For more information, contact us today at Rising Fitness Gym

Strategies To Burn Fat And Keep It Off

Strategies To Burn Fat And Keep It Off

Are you subject to yo-yo weight loss, losing weight only to gain it back a few months later. It may be a problem caused by how you shed those pounds, rather than something that’s wrong with you. There is a way to burn fat and keep it off permanently, but it requires making lifestyle changes, not crash dieting. It starts by making simple changes, like having a healthy snack available, like an apple, rather than waiting until you’re starved and opting for a donut or candy bar.

Eating healthy doesn’t mean you can’t enjoy the food you eat.

If you’re a sugar addict, you’ll understand how those cravings for sugary treats get worse the more you eat food with added sugar. Sugar is addictive. The first step to taking off pounds permanently is to learn how to eat healthier. It can start by eliminating food with added sugar from your diet and then cutting out processed foods and foods made with white flour. You’ll be cutting calories, while adding healthy nutrients to your diet, including food that contains more fiber. Fiber regulates blood sugar so you don’t have the highs and lows that make you crave more sugar or insulin rushes that add fat to your abdomen.

Start a program of exercise.

Exercise burns extra calories while you’re doing it, but it also does more. It builds muscle tissue and the more you have, the higher your metabolism will be. Muscle tissue requires more calories for maintenance than fat tissue does. When you work out, you’ll also have more energy and that means you’ll burn more calories, too. Exercise does another thing that helps you keep weight from returning. It causes more irisin to be released. Your body has two types of fat, brown fat and white fat. White fat is the lumpy, insulator for storing energy. Brown fat is a calorie burner. It has mitochondria that act like furnaces, burning 20% more calories. The irisin changes white fat to brown fat, which helps you lose weight.

Get more sleep.

When you sleep, your body heals muscle tissue and organizes your body’s functions. If you don’t get enough sleep, it affects the hormones of the body, creating more ghrelin—the hunger hormone—and diminishes the production of leptin—the hormone that makes you feel full. You’ll end up eating more without feeling satisfied, even if you’ve overeaten.

  • Get more sunshine or eat more foods with vitamin D. Vitamin D is necessary for weight loss. Try safe sunning, take supplements or eat foods with vitamin D. Studies show that people with a vitamin D deficiency have more problems losing weight.
  • Be more active when you’re not working out. If you live a sedentary lifestyle, make an effort to move around for five minutes every hour. Increase your activity by walking more or taking the stairs.
  • Focus on portion control. You don’t have to give up everything you love, you just have to eat those favorite danger foods less frequently and keep portion control in mind. Super-sizing isn’t a healthy option.
  • Remember, what you drink also makes a difference. Stay hydrated but do it with water or infused water. Soft drinks add empty calories. Even diet soft drinks without calories can add inches around your middle, according to new studies.

For more information, contact us today at Rising Fitness Gym