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What People Should And Should Not Do To Lose Weight?

Losing weight means burning more calories. One should always keep their weight in check as overweight may bring along many chronic medical disorders including diabetes, high blood pressure, heart disease, and stroke. The body burns calories during exercise to fuel the activity. Even after exercising, the body is still burning more calories. Studies have shown that the elevation in resting metabolic rate is prolonged with increases in exercise time. With aerobic exercise, for instance, metabolic rate can be elevated for at least 24 hours.

Moreover, people use muscle when exercising. This would help build muscle mass, and muscle tissue burns more calories than body fat, even at rest. According to experts in the field, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn only 20 calories. Unarguably, the more time one exercises and the more vigorous the exercise, the more calories will be burned. But for people who are unable to engage in more vigorous activities, taking a daily brisk walking is probably a good way to burn more calories. Important thing is consistency, meaning one should do it every day!

While exercising is paramount, diet also plays a part in managing weight. Eating protein-rich diet can help burn an extra 150 to 200 calories each day. It is harder for the body to break down protein comparing to fats and carbohydrates, so the body burns more calories to do this. Fish, chicken, nuts and legumes are some foods that are rich in protein. Meanwhile, sufficient water should be consumed every day. A small study from German reported that drinking almost 8 cups of water (2 liters) may help burn nearly 100 extra calories a day.

For long, people have been told to stay away from caffeine because of some side effects like insomnia, restlessness, frequent urination, stomach upset and faster heartbeat. But being a stimulant, caffeine tends to cause metabolic changes in the body that leads to more calories burned. Some older studies suggested that 250 milligrams of caffeine consumed with a meal can increase the calories spent metabolizing the meal by 10 percent. Caffeine can be found in popular beverages like coffee and tea.

A study published in the September 2006 issue of the ‘American Journal of Clinical Nutrition’ reported that drinking tea with meals may have another fat-fighting effect because tea extract may interfere with the body's absorption of carbohydrate when consumed in the same meal. Over the past few years, some studies have found that green tea may have benefits beyond the caffeine they contain. Green tea contains a plant compound called ECGC, which promotes burning of fat. A study published in the December 1999 issue of the “American Journal of Clinical Nutrition” concluded that EGCG has greater potential than the caffeine in green tea for promoting weight loss.

There are certain things that people should not do. Alcohol, for example, should be avoided. Having just 2 alcoholic drinks can lower the rate of fat burning by more than 70 percent. This is because the body burns off the alcohol first, and whatever calories that have been consumed with food may end up being stored as fat.

Skipping breakfast may help lose some weight, as believed by some people. This is certainly not true! Eating a hearty breakfast is to kick-start the metabolism. When breakfast is skipped, the body can go into starvation mode slowing down the metabolic rate. A recent editorial in the ‘Journal of the American Dietetic Association’ stated that there is a growing evidence to support a link between skipping breakfast and increased body weight. Some research also shown that when people skip breakfast, they tend to eat more calories by the end of the day, while others have suggested that skipping breakfast is associated with a higher body mass index in teens.

Last but not least, one should get at least around 6 to 8 hours of good quality sleep every night. Having insufficient amount of sleep may cause the hormones that help regulate the appetite and energy use to go haywire.




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Heart Disease Prevention - 8 Simple Ways You Can Do Immediately