Tag Archives: Diet

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Apply These 5 Weight Loss Truths to Remove Unwanted Weight for Good

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The importance of nutrition, exercise, and overall lifestyle balance in weight control management is invaluable if one hopes to sustain long term weight loss goals and fitness results during the New Year and beyond.

Achieving and maintaining a healthy weight looking forward involves a holistic approach that encompasses these three essential components and two mindful change realities. Let’s break down and emphasize these key points:

Nutritional Component

  • Understanding how the body processes and assimilates food is crucial. Excess calories that are not utilized can be stored as fat.
  • A balanced and nutritious diet supports overall health and helps prevent overconsumption of unhealthy foods.
  • The importance of portion control and making wise food choices is integral to managing weight effectively.

Exercise Componet

  • Regular physical activity not only burns calories but also boosts metabolism, strengthens muscles, and contributes to overall well-being.
  • Different forms of exercise, including both aerobic activities and strength training, play unique roles in achieving and maintaining a healthy weight.
  • Muscle mass contributes to a higher resting metabolic rate, aiding in the continuous burning of calories even at rest.

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Fitness Component

  • Fitness is not just about appearance; it’s about achieving a level of health that is appropriate for your body type and age.
  • Balancing both cardiovascular fitness and muscular strength is essential for overall fitness and well-being.
  • Regular assessment of fitness levels helps individuals set realistic goals and track their progress.

Caution Regarding Extreme Dieting

  • Extreme dieting and reliance on weight loss supplements can be harmful and may negatively impact metabolism.
  • Sustainable, long-term lifestyle changes are more effective in achieving and maintaining a healthy weight.
  • Professional guidance from physicians or nutritionists is recommended for extreme weight loss programs to ensure safety and monitor overall health.

Consistency With Healthy Weight Loss Habits is the Key to Weight Loss Success

  • The key to successful weight management lies in moderation and consistency.
  • Developing healthy habits over the long term is essential for sustained weight control.
  • Focusing on lifestyle changes rather than short-term fixes contributes to overall well-being and prevents the cycle of weight regain.

“Losing weight safely isn’t just about understanding how to calculate daily calories. Nor is it an issue that can be resolved by some quick fix. It isn’t that easy, or so many people wouldn’t be struggling with obesity. Until unhealthy habits change, sustaing healthy weight loss will not occur, especially when you can’t see beyond an attractive package or resist the temptation to eat hyperpalatable, addictive foods.”

Woodard, Marc T. “Ageless MirrorAthlete ‘Overweight and Unfit No More.’” Ageless MirrorAthlete, 1st ed., iUniverse, Bloomington, IN, 2019, p. 149.

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In Conclusion

Moderation and long-term lifestyle changes are significant for promoting overall health and well-being. These principles apply to various aspects of life, including diet, physical activity, stress management, and other lifestyle choices. Here are some key reasons why moderation and long-term lifestyle changes are important:

  1. Sustainability:
    • Moderate changes are more likely to be sustainable over the long term. Extreme or restrictive approaches to diet or exercise often lead to burnout, making it difficult to maintain healthy habits. Long-term lifestyle changes are about creating sustainable practices that become a natural part of your routine.
  2. Prevention of Extreme Swings:
    • Moderation helps prevent extreme swings in behavior. Drastic changes, whether in diet or exercise, can have negative consequences on physical and mental health. Moderate, gradual adjustments are generally safer and more manageable.
  3. Consistency:
    • Long-term changes promote consistency. Consistency is key to seeing positive results in health and fitness. Making gradual, sustainable changes allows you to stay on track over an extended period.
  4. Avoidance of Yo-Yo Dieting:
    • Yo-yo dieting, characterized by repeated cycles of weight loss and gain, can have negative effects on metabolism and overall health. Long-term lifestyle changes, particularly in terms of eating habits, help avoid the pitfalls of yo-yo dieting.
  5. Holistic Health:
    • Long-term changes address overall well-being. It’s not just about short-term goals or quick fixes; it’s about creating a lifestyle that supports your physical, mental, and emotional health in the long run.
  6. Weight Maintenance:
    • Long-term lifestyle changes are essential for maintaining a healthy weight. Crash diets or extreme exercise routines may lead to rapid weight loss, but they are often unsustainable and can result in the regain of lost weight. Sustainable changes are key to weight maintenance.
  7. Risk Reduction:
    • Moderate, long-term changes can help reduce the risk of chronic diseases. Lifestyle factors such as diet, exercise, and stress management play a significant role in preventing conditions like heart disease, diabetes, and obesity.
  8. Improved Mental Health:
    • Long-term lifestyle changes positively impact mental health. Regular exercise, a balanced diet, and adequate sleep contribute to improved mood, reduced stress, and better cognitive function.
  9. Behavioral Adaptation:
    • Gradual changes allow for behavioral adaptation. Habits take time to form, and making small adjustments over an extended period allows your behaviors to adapt and become ingrained in your daily life.
  10. Enhanced Quality of Life:
    • Long-term lifestyle changes contribute to an enhanced quality of life. When you prioritize your health through sustainable habits, you are more likely to experience increased energy, improved mobility, and a better overall sense of well-being.

Remember that everyone’s journey is unique, and what works for one person may not work for another. It’s important to find a balance that suits your individual preferences, needs, and circumstances. Consulting with healthcare professionals, nutritionists, or fitness experts can provide personalized guidance on making sustainable lifestyle changes.

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Long #treadmillworkout today. I didn’t run today because I started getting blisters yesterday from some new shoes I’m breaking in. #walking #exercise #motivated #happythursday See MoreSee Less
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Does anyone have a favorite workout plan to share with the group? If so, tell us how it benefits you personally and/or how it may help others achieve their fitness goal(s). See MoreSee Less
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Stay informed on how we are working to bring community together by "Expanding Recreation Opportunities for Everyone."Learn more about us, how to get involved and support our mission and vision at [www.TigardRecreationForEveryone.org](www.tigardrecreationforeveryone.org/?fbclid=IwAR0jLimlPAwH4rDyVgdYUMZw3KTqb9uCb9PcDRksjZBVZtQW6Ti…)Stay informed on how we are working to bring community together by "Expanding Recreation Opportunities for Everyone."Learn more about us, how to get involved and support our mission and vision at www.TigardRecreationForEveryone.org See MoreSee Less
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I like the squat advise by Brew fitness. By applying good squat technique/form… max muscle development will occur in the lower chain, while alleviating pain and preserving knee integrity.#squat #kneepain #bodybuilding #BodyTransformation #bodypositive #legs #fitness #fitnessaddict #lifestylechange See MoreSee Less
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I will be in attendance at this event. Located at our "Tigard Recreation For Everyone" booth in Universal Plaza.Drop by and learn how our non-profit organization is helping to expand recreation opportunities for everyone. For those who want to help us with our vision-mission, learn how."Don’t miss this fun filled day of healthy activities and wellness information for the entire family. Learn more about our organization at www.TigardRecreationForEveryone.orgHealthy Kids Day event, 20 April 2024 – Don’t miss our sponsored event with the YMCA of Columbia-Willamette and the City of Tigard. Be sure to visit our booth and learn more about Tigard Recreation for Everyone non-profit organization. And how we plan to partner with other organizations to help "expand recreation opportunities for everyone" in Tigard.Don’t miss this fun filled day of healthy activities and wellness information for the entire family. The event will be at Universal Plaza in downtown Tigard. It begins at 10am and ends at 12 noon. See MoreSee Less
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Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2024 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org

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Hormone Replacement Therapy (HRT) Beneifit and Risk for Men and Women

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Hormone Replacement Therapy (HRT) for men, specifically testosterone replacement therapy (TRT), is a medical intervention aimed at restoring testosterone levels in men with low or deficient testosterone. Testosterone is a crucial hormone that plays a role in various bodily functions, including muscle mass maintenance, bone density, libido, and overall well-being. While TRT can provide several benefits, it is not without potential risks, and its use should be carefully considered.

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Benefits of Testosterone Replacement Therapy for Men:

  1. Improved Mood and Well-being: TRT may contribute to improved mood, energy levels, and overall sense of well-being.
  2. Increased Muscle Mass and Strength: Testosterone is essential for maintaining muscle mass and strength, and TRT can help men with testosterone deficiency build and preserve muscle.
  3. Bone Health: Testosterone plays a role in maintaining bone density, and TRT can contribute to improved bone health.
  4. Libido and Sexual Function: Testosterone is a key hormone in male sexual function, and TRT can improve libido and address symptoms of erectile dysfunction in men with testosterone deficiency.

Risks and Considerations:

  1. Cardiovascular Risks: There has been some controversy and ongoing research regarding the potential cardiovascular risks associated with TRT. Studies have produced conflicting results, and the relationship between TRT and cardiovascular health is not fully understood.
  2. Prostate Health: There is concern that TRT might stimulate the growth of existing prostate cancers or increase the risk of prostate issues. Therefore, men with a history of prostate cancer or prostate-related concerns should be carefully monitored.
  3. Fertility: Testosterone replacement therapy can suppress sperm production and fertility. Men desiring fertility should discuss this aspect with their healthcare providers.
  4. Polycythemia: TRT can lead to an increase in red blood cell production, which may contribute to a condition known as polycythemia. This can increase the risk of blood clots and cardiovascular events.
  5. Sleep Apnea: There is an association between TRT and exacerbation of sleep apnea in some individuals.

Individualized Approach:

The decision to undergo testosterone replacement therapy should be based on a thorough assessment of an individual’s health history, symptoms, and laboratory results indicating low testosterone levels. It’s essential for men considering TRT to have open and informed discussions with their healthcare providers. Regular monitoring and follow-up appointments are crucial to assess the response to therapy, manage potential side effects, and make adjustments as needed.

TRT should be prescribed and monitored by qualified healthcare professionals, and it is not suitable for everyone. Before starting any hormone replacement therapy, men should discuss the potential benefits and risks with their healthcare providers, taking into account their individual health status and medical history.

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Benefits of Testosterone Replacement Therapy for Women:

Hormone Replacement Therapy (HRT) for women involves the use of hormones, typically estrogen and progesterone, to address symptoms related to hormonal changes, particularly during menopause or after the removal of the ovaries. The goal of HRT is to alleviate symptoms and improve the quality of life. It’s important to note that the decision to undergo HRT should be individualized and based on a careful assessment of the woman’s health history, symptoms, and risk factors.

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Types of Hormone Replacement Therapy for Women:

  1. Estrogen Therapy: This involves the use of estrogen alone, which is suitable for women who have undergone a hysterectomy (removal of the uterus).
  2. Estrogen-Progestin Therapy: This combination is recommended for women with an intact uterus to reduce the risk of endometrial cancer. Progestin is added to counteract the potential increased risk of endometrial cancer associated with estrogen use alone.
  3. Bioidentical Hormone Therapy: Bioidentical hormones are chemically identical to those produced by the body. They can be customized based on an individual’s hormone levels, but their safety and efficacy compared to traditional HRT are a subject of ongoing research.

Benefits of Hormone Replacement Therapy for Women:

  1. Relief of Menopausal Symptoms: HRT is highly effective in managing symptoms such as hot flashes, night sweats, and vaginal dryness.
  2. Bone Health: Estrogen helps maintain bone density, and HRT can reduce the risk of osteoporosis and fractures associated with bone loss.
  3. Improved Mood and Sleep: HRT may contribute to improved mood, sleep quality, and overall well-being in menopausal women.
  4. Vaginal Health: HRT can alleviate vaginal dryness and discomfort associated with changes in the vaginal tissues during menopause.

Risks and Considerations:

  1. Breast Cancer Risk: Long-term use of combined estrogen and progestin HRT has been associated with a slight increase in the risk of breast cancer. The risk appears to decrease after discontinuation of therapy.
  2. Endometrial Cancer Risk: Estrogen-only therapy in women with an intact uterus can increase the risk of endometrial cancer. Adding progestin helps mitigate this risk.
  3. Cardiovascular Risks: The relationship between HRT and cardiovascular health is complex and not fully understood. Some studies suggest potential cardiovascular benefits, while others raise concerns about an increased risk of certain events.
  4. Blood Clot Formation: HRT, especially oral forms, may increase the risk of blood clots, including deep vein thrombosis (DVT) and pulmonary embolism.
  5. Stroke Risk: Some studies have reported a small increase in the risk of stroke in women using HRT.

Individualized Approach:

The decision to undergo HRT should involve a thorough discussion between the woman and her healthcare provider. Factors such as age, overall health, personal and family medical history, and individual symptoms should be considered. Regular follow-up appointments are crucial to monitor the response to therapy, assess potential risks, and make adjustments as needed.

Women are encouraged to make informed decisions about HRT after discussing the potential benefits and risks with their healthcare providers. HRT is not suitable for everyone, and alternatives or lifestyle modifications may be considered based on individual circumstances.

Author: Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2023 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.org, Sign up for your Free eNewsletter.

10 Practices That Result in Permanent Weight Loss

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If you want to lose weight permanently and sustain ideal body weight throughout your life, learn how to target healthy lifestyle habits and behavioral change now. By using the “10 Practices That Result in Permanent Weight Loss” you can live the lifestyle you need, want, and deserve now.

  • Find a daily activity that increases your metabolism 15-60 minutes a day and have fun doing it. Walking is the most natural form of aerobic activity we were born to do. Other excellent aerobic activity choices include biking, hiking, dance, yoga, exercise class, swimming, stationary home aerobic exercisers, yard work, etc. Any activity that moves the body and increases heart rate will benefit your fitness goals which include weight loss and healthy body weight.

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  • Consume 3-4 fruits and vegetable servings per day to keep the body’s fat burning furnace and immune defenses activated 24/7. If it is not possible to consume these servings daily for whatever reason, consider purchasing a high-quality C’s, B’s, D3 and Zinc and multi-antioxidant supplements to boost metabolism, immune and digestive and healthy skin, hair and nails and increased energy for an active lifestyle.

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  • Stay away from any diet plan that severely restricts macronutrients. Such as carbohydrates, proteins, or restricts 20% dietary fats. Eventually restricted diets cannot be sustained long term, add more weight throughout time, and increase health risks when any of the three macronutrients are left off the plate for extended periods of time. Instead focus on balanced macronutrient meals and total calories consumed. Make these two principles your dietary priorities. When you put this to practice daily, you optimize the total health of the mind and body while losing the weight and keeping it off for good.

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  • Breakfast, healthy snacks and daily hydration. Moderation and balanced macronutrient meal selection is important. But what you consume inbetween this time also counts. Begin the practice of healthy snacking with fiber filled macronutrient foods and drink more water to help curve appetite and feel less hungry throughout the day. Also be sure to eat breakfast daily. This is the most important meal of the day because it provides the nutrients and blood sugar needed to energize and ready the mind and body for optimum daily productivity. Your metabolisms health, energy levels and weight loss goal is dependent upon a 3-meal balanced macronutrient daily diet, healthy snacks and hydration. Remain mindful to add these calories into your total calorie count.

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  • Avoid eating after 7:30pm. The metabolism slows down with sedentary activities and especially during evening hours. If you do need to satisfy hunger after this time, build an addiction around a healthy fruit-nut, protein drink, etc., snacks. Oranges, grapes, apples, almonds, or other high fiber source are very satisfying. You will become addicted to these types of heart healthy snacks.

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Avoid alcohol when possible. Alcohol is responsible for much weight gain and weight loss failure. Too much cheer is also associated with illnesses and chronic disease conditions. If you do not want to quit drinking… consider switching over to red wine. One-to-two 8oz glasses have proven anti-cancer and healthy heart benefits based on resveratrol’s antioxidant polyphenol properties found in red wine. Do not consume more than 2 drinks on any given day. Alcohol has calories and too much of any type of alcohol is not good for you.

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  • Drink water throughout the day and have a full glass at the evening table, or while relaxing watching your favorite shows. Most feelings of hunger are not because the body needs more food. What the brain is really telling your stomach 9 times out of 10… drink more water. Food has water in it and the brain is often confused by what the body really needs. If you have a habit of snacking throughout the day, the body is extracting water from the foods you eat when it need to be hydrationed. When the body doesn’t get 2-3 liters of water a day, it will tell you to eat more food. Get in the habit of having a container filled with water near you throughout the day. The weight loss goal will be achieved much faster.

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  • When attending social functions where food is served, be sure to eat a small meal, or fibrous snack at least 2 hours before the event. You will not be as hungry and will consume less calories. Try drinking a glass of water before you think about consuming any calories at the event. This will make you feel less hungry and in control of drink and food servings/portions.

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  • Fast food meals should not be consumed more than once a week. There are so many hyperpalatable chemical additives and preservatives in processed foods. And they will not satisfy hunger for long and will make you want more. Many chemicals within processed fast foods are also associated with reactive illness and acute-to-chronic health problems when consumed long term… e.g., diabetes, obesity, high blood pressure and high cholesterol levels, etc. I will not tell you to give up these foods, instead, build a habit of choosing more organic alternatives for snacks, meals and when dining out and limit consumption of hyperpalatable foods.

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  • Avoid diet sodas and deserts that contain aspartame, splendid and spoonful additives, etc. Aspartame as a sweetener replacement goes by many brand names. Diet soda with these like-hyperpalatable sweetener additives. The aspartame industry has a long history where studies show a connection to obesity, diabetes and cancer, and other related disease in both adults and children at alarming rates.

“My advice is to give up stevia, aspartame, sucralose, sugar alcohols such as xylitol and maltitol, and all of the other heavily used and marketed sweeteners unless you want to slow down your metabolism, gain weight, and become an addict” [Dr. Mark Hyman, Good Reads, 2021].

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Unhealthy body weight is not an easy process to reverse for anyone who is now clinically obese. However, by targeting and changing bad habits and behaviors and applying the “10 Practices That Result in Permanent Weight Loss” it is truly possible to lose the weight once and for all and keep it off for good, and live the lifestyle you need, want and deserve now.

Author:  Marc T. Woodard, MBA, BS Exercise Science, USA Medical Services Officer, CPT, RET. 2008-21 Copyright, all rights reserved. Mirror Athlete Publishing @: www.mirrorathlete.org, Sign up for your free monthly eNewsletter.