4 Signs That Your Body is Craving Exercise
If you are in tune with your body, there will be some subtle signs that it needs exercising. Here are four of the more common ones.
1) You gain weight
We all know that exercising helps burn off excess calories, however, when we are lax about doing it or don’t do it at all, and don’t adjust our eating habit accordingly, we start to see the number on the scale increase. One way to get that number down again is to start exercising. Losing weight is a numbers game and 80% is controlled by the quantity and types of food we eat, but the remaining 20% comes from exercising.
2) You get winded easier
Exercising increases both the heart and breathing rates, but when we stop exercising, certain health conditions can start developing. For example, if you haven’t exercised in a while, do you get winded easier going up a flight of stairs? Is it more of a struggle to get through the day now that it was when you were routinely exercising? If so, your body is telling you that your health is starting to deteriorate and it is time to hit the gym again and get your breathing and circulation systems back in shape.
3) You are not sleeping as well
Regular physical activity not only helps you fall asleep quicker, but to stay asleep longer and get a better quality of sleep – the good REM kind. If you notice you are not sleeping as well now that you are not exercising like you were when you were hitting the gym regularly, it is your body’s way of telling you it is time to start again.
4) You are more stressed
Exercise is one of the great stress reducers. If nothing has changed to add more stress in your life, but you seem to be more anxious that you were when you were regularly exercising, your mind is telling you to start hitting the gym again.
Excessive stress could also be the root cause of some of the other things you are experiencing due to a lack of exercise, like weight gain and insomnia. Plus, it can cause a whole host of other chronic health conditions if left unchecked like heart disease, diabetes, high cholesterol, etc.
And the risk for all of these conditions can be lowered just by going to the gym regularly and let the stress drain away from your body while working out.
If you start to experience any of these four signs, get back into the exercise habit. Not only will it improve you physically, but mentally too … in fact, probably more.
Can You Really Lose Weight by a Fixed Deadline?
The desire to lose weight may be inspired by many factors. For some folks, it starts with an epiphany – for instance, not recognizing the overweight person looking back in front of a mirror or an innocent “Are you pregnant?” questions from friends who notice your bulging belly fat. For other people, the drive to change comes from a different kind of pressure: a deadline.
Stories of people losing weight in record time have become quite common. You may have seen one on a popular weight loss TV show, read it online, or even know someone that went through a drastic physical transformation. This therefore begs the question, “Can you really lose weight by a fixed deadline?”
Whether your fast approaching day comes in the form of a wedding, summer vacation, reunion, or some other special occasion, losing weight by a given deadline is very much possible. With that said, here are a few strategies that can help you get the desired body, just in the nick of time.
1) Avoid Fad Diets like The Plague
When working toward becoming lean by a certain date, many people are inclined to try fast weight loss methods. Burning unwanted body fat is a complex metabolic process, but generally, if you consume fewer calories than you burn, you will lose weight. For this reason, fad diets are the most attractive quick fixes in the pursuit of leaner physiques. But don’t be quick to try that cucumber diet that a friend claims helped to get rid of 10-pounds in a week. The truth is, if a weight loss scheme sounds too good to be true, then it probably is. Trying to get into shape with fast weight loss methods takes extraordinary diet changes that may not be sustainable in the long run.
Fad diets also rob you the chance to learn healthy eating habits, so when you stop them, you end up gaining back all the lost weight and sometimes even more. In the journey to weight loss, slow and steady wins the race.
2) Reduce Calories by Making Smart Healthy Food Choices
Rather than looking for weight loss shortcuts, cut back on unhealthy, high calorie foods. Obvious calorie offenders include trans-fats in fried foods or snacks with refined sugar such as sweets and carbonated drinks. Instead, opt for healthier food options such as fruits, leafy greens, lean meats or protein rich plant sources as well as poultry products, low fat dairy and whole grains for complex carbs. In addition, it is advisable to practice portion control in order to bring down your calorie consumption.
3) Lose Weight at a Healthy Rate
So, how many calories should you cut back to induce weight loss? According to nutritionists, losing 1 or 2 pounds per week is a healthy weight loss rate that won’t shock the body into hoarding fat in an attempt to sustain itself. A pound of fat is equivalent to 3500 calories, so cutting 500 or 1000 calories from daily food intake will help you lose 1 or 2 pounds of weight per week. Working with this healthy rate, you can easily make realistic weight loss targets for your deadline.
4) Exercise Regularly
The best way to accelerate weight loss when working toward a deadline is including exercise in your fitness regimen. Physical activity increases your caloric expenditure, so when combined with a healthy low calorie diet, unwanted pounds will start to melt away fast. The trick to make weight loss exercises work for you is by committing to a regular workout routine that is maintainable even after reaching your fitness goal. Doing so will not only help you lose weight for an upcoming occasion, but also keep it off for good.
Losing weight by a given deadline is easier said than done. But if you put the tips discussed above into practice, you’ll be well on your way to achieving a physique you can be proud of as well as mastering the art of healthy living.