Wellness

Wellness

Weight loss do’s and don’ts for every body

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Weight loss do’s and don’ts for every body

By Hunter Irwin, Edited by Rachel Petersen

Losing weight can be a difficult and long process for just about everyone who undertakes it. Consider the fact that if weight loss were easy, it wouldn’t be a multibillion dollar industry made up of books, pills, subscription services and more. But not everyone’s weight loss journey should or will look the same. There are 7.7 billion people in this world and we all have different bodies. As a result, we need to sift through the mountains of information out there to find the do’s and don’ts of weight loss that will work for everyone.

Keep these weight loss tips in mind as you embark on your own journey to a healthier you.

Don’t go hungry

Depriving your body of the food it needs to survive doesn’t work. Your body will use the fat that you’re trying to lose to keep your body operating. You will not get the nutrients your body needs to keep going and you will see your energy decrease as a result.

Do eat healthy

Eating healthy is one of the most important factors when trying to lose weight. Instead of feeding your body junk food and other unhealthy or heavily processed foods, eat protein, vegetables, fruits, and grains. Keep your diet consistent and stick to a plan. Eating better will also leave you feeling and functioning better.

Don’t think short-term

There is no overnight solution to weight loss, period. Reframe your diet into a lifestyle change that you can stick to. Thinking of it this way will help with keeping the weight off in the long run and staying healthy throughout your life. Plan your new habits around long-term goals and mentally prepare yourself for changes.

Do drink water

We know that we need water to survive, but drinking the recommended amount is crucial when it comes to weight loss. Experts recommend between one and three litres of water per day to help with weight loss and your overall health.

Don’t overdo it

Exercise is a key component in weight loss but it is possible to exercise too much. When exercising, spread it out. Create a workout plan and a routine that you can follow but do not overdo it. Too much exercise can lead to injuries, exhaustion, energy imbalance and heart issues.

Do follow your plan and routine

Creating and following a diet plan as well as a workout routine is an absolute must. It will be easier for you to achieve success and reach your goals when you have a system you can stick to. A system will also allow you to focus your energy elsewhere as what you need to be doing is already mapped out. Stick to your plan and you’ll achieve your desired results.

Wellness

How to balance education and fitness effectively

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By Vendat Patel, Edited by Paula Lacsena

How many times have you heard the phrase “I don’t have time to work out because of school”? I bet more times than you can count. What if there was a way you could do both and excel?

Here are some tips to consider in order to exceed in education and fitness simultaneously:

1. Plan your sleep schedule appropriately

A lot of students tend to avoid working out due to a lack of time, but they can plan their sleep in a way that gives them more time for exercise and alternative activities. Waking up early (between 6 a.m. to 9 a.m.) gives you more time in your day, allowing you to focus on your daily tasks more productively.

2. Plan and prepare quick work outs

College and university students can use their time between classes more fruitfully by exercising, preparing quick work-outs that require little to no equipment to stay in shape. You can start by finding yourself a quiet place to plan and complete a cycle of body workouts.. To ensure that you don’t overexert yourself, you can start off with a low-intensity work out plan then gradually move your way up to moderately-higher intensities of a faster pace.

Here is an example of a workout cycle that can be done in under  30 minutes:

  •  10 Push-ups 
  •  15 crunches/sit-ups             
  •  10 Squats
  • 15 Lunges on each leg (30 Total)

3. Follow a consistent daily schedule

To maintain proper balance between school and exercise, it’s important that students commit to a daily schedule structured reasonably around their goals. Planning your day makes you accountable for accomplishing the goals you have set for the day, especially if you have a physical list you want to accomplish. To maximize your time, you can start by separating your school goals from your physical goals; that way you can set time aside to complete one goal and follow with another.  Prioritizing exercise for at least 30–45 minutes a day will enable you to maintain balance on top of school.

Trust me, your body will thank you!

Wellness

Exercising for the body and mind

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Exercising for the body and mind

By Mariana Rosa, Edited by Rachel Petersen

The first thing a lot of people think of when they hear the word “exercise” is weight loss. They’re not wrong for making this connection, but exercising can improve your health and well-being in many different ways beyond weight loss. What very few people realize is that when you exercise, you’re not only taking care of your body and reducing the risks of developing chronic diseases, but also looking after your mental health.

Studies have shown that staying active helps our brain to produce serotonin and hormones such as endorphins, which have been proven to reduce the symptoms of anxiety and depression. In some cases, exercising can work just as effectively as taking medication to treat these conditions. According to a study published in Lancet Psychiatry in 2018, any type of exercise carried out between four to five times per week resulted in participants experiencing improved mental health. In addition to this, the study also determined that certain activities such as team sports, cycling, and aerobic/gym workouts are the most effective when it comes to improving mental health. These activities have the most benefits as they get participants out of the house and often into group dynamics where they can socialize, reducing feelings of loneliness and isolation.

It’s important to understand the link between physical and mental health to get the best results out of your work out, but this also includes knowing your limits. The Lancet Psychiatry study also found that too much or excessive exercise can have a negative effect on people experiencing anxiety and depression. The trick is to start slow and listen to your body when working out. So long as you’re acknowledging and respecting your limits, exercise will have some great benefits for body and mind.

Wellness

Exercise and Mental Health

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1bikementalThere are numerous studies showing that exercise has a positive impact on mental health.  Depression and anxiety symptoms can often improve with exercise. Exercise can also be a stress reducer to keep people from being as stressed or anxious about circumstances.  Exercise and feeling good physically can also help people to feel more in control of other situations in their lives – which helps with mood.  Exercise can be meditative in that you take your mind off your worries – giving yourself a mental break.    Exercise can help you to gain confidence by meeting goals, coping in a positive way, or sometimes just some social interaction. It is worth taking the time for yourself to do something active.

If  lowering stress, anxiety or reducing the symptoms of depressions is one of your goals, it is especially important to learn what frequency, intensity, type and time spent will be the most beneficial for you and your situation.

Exercise releases the feel – good endorphins, and other brain chemicals which enhance your sense of well-being.

Our bodies are made to reward us for moving!