Getting Physical Exercise is a Healthy Way to Combat Stress

exercise work out stress

It’s important to understand that getting physical exercise is a healthy way to combat stress.

When you’re stressed-out exercise may the last thing you want to because you have other things on your mind.

Maybe what’s on your mind is trouble at work, a relationship problem, or some other negative event, and they just quit exercising.  They quit exercising because they find the problem that they’re dealing with too upsetting, and they don’t feel like doing burdensome activities like exercising. 

However, what these people don’t realize is that exercising is one of the best activities that they can do when they’re going through a tough time.

In this article, you’re going to learn why it’s important to maintain your exercise regime when you’re going through hard times, and how maintaining your exercise regime will help you get through those hard times.

 

How Exercising Helps You Deal with Stress

1. Relieves Stress by Releasing Endorphins

Another reason why exercising is the perfect activity to do when you encounter a problem is exercising is a great stress reliever. 

Exercising triggers the release of endorphins.  Endorphins improve your mood and calm you down when you’re stressed out.  That’s why you want to continue to exercise consistently when you’re going through a tough time, and you’re stressed out because exercising will make you feel less stressed. 

Once you’re in a calm state, you will be much more effective at resolving a problem, then when you were in your stressed and emotional state.

 

2. Takes Your Mind Off the Problem / Great for Anxiety/Gives Outlet for Nervous Energy

The worst thing you can do when a problem occurs is dwell on it because dwelling on the problem will only make you more upset.  Instead of dwelling on the problem you, want to do a constructive activity that will take your mind off the problem.

Exercising is the perfect activity to do to take your mind off the negative situation.  Working out will keep you going so you’re not sitting around dwelling on the problem.

If have anxiety in general, having a regular exercise routine can help.  Sometimes we can make poor decisions because we are in an emotional less objective state.

 

3. Exercising Gives You a Sense of Improvement

When you’re exercising, you’re improving yourself; you’re becoming more fit and healthier, which is why it’s important to maintain your exercise regime when you’re going through hard times.  You see, when you’re going through hard times, you can sometimes feel like you’re in a rut. 

Exercising is a great reminder that even though you might be having a problem or minor setback in one area of your life, you are improving in other areas of your life.  This helps put things into context and into perspective.  Exercise keeps you moving and keeps you going.

 

4. It will Help You Deal with The Stressful Situation Better

When you look at all the benefits that exercising when you’re going through a stressful situation provides, it all adds up to you will be be able to handle the stressful situation better.

When it does come time to do something the problem you will usually be less stressed and will be able to handle the situation better.

 

Conclusion

Day to day challenges is an unavoidable part of life, and they’re not going to stop happening when you start trying to lose weight.  You need to understand and anticipate that you will run into random life challenges when you’re on your weight loss journey.  These challenges could be issues at work, relationship problems, or random life events. 

It’s important that you make a mental decision in advance that when these challenges do come up, you are going to stick to your exercise regime.  Sticking to your exercise regime during hard times will allow you to achieve weight loss and will help you get over the problem.

 

 

Can Water Help With Weight Loss?

The Power of Water On Weigth Loss:

Water one of the most weight loss-friendly things you can consume as water is filling, has no calories, and is great for the body.

In this article, we will go more in-depth, explaining the reasons why water is great for weight loss, and then we will explain tactics on how to consume water so that you maximize weight loss results.

 

Reasons Why Water Is Great For Weight Loss

•Filling & Has No Calories

Water is filling depending on how much you drink and has no calories, because it will fill you up at no calorie expense.

 

•May Speed Up Metabolism

When you drink calorie-free drink that speeds up your metabolism. Therefore, not only does water not have calories but water will help you burn the calories that you have accumulated through the consumption of other foods and drinks.

•Reduces Water Weight

When you drink water, your body will not fight so hard to conserve water which should reduce your water weight.

 

Ways To Drink Water To Maximize Water’s Weight Loss Effects

Now that we have discussed the reasons water is great for weight loss, we will discuss how to implement water in your weight loss diet to maximize your weight loss results.

Just drinking the recommended number of glasses a day should help with weight loss as drinking water throughout the day will keep you partially full, which will help keep your appetite down so that you eat less throughout the day.  However, if you want to be more strategic about it, there are certain tactics that you can use when drinking water to maximize water’s weight loss effect.

Tactics For Drinking Water To Create Weight Loss:

 

1. Substitute High Calorie Drinks With Water

 

2. Drink Water Before a Meals

 

3. Use Water To Replenish and Hydrate Yourself Doing Workouts

 

Are Bananas Good or Bad For Weight Loss?

Are Bananas Good or Bad For Weight Loss?

There are mixed opinions regarding the question, “are bananas good or bad for weight loss?”

One reason for the mixed opinions about bananas’ ability to promote weight loss is that there aren’t a lot of studies on the subject matter.

That has left room for people to come up with their own opinions on whether or not bananas are good for weight loss, and sometimes these opinions contrast.

Another cause of dispute about bananas’ ability to be good for weight loss is their sugar content. There is a belief that because of bananas’ sugar content, bananas can’t be good for weight loss.

Breaking Through the Confusion

Now it is true that bananas have sugar content, but so does every other fruit, and it seems that nature knows what amount of sugar to put into its foods because natural foods such as fruits have sugar, for the most part, in moderate amounts.

When health experts speak about how sugary foods are unhealthy and can cause obesity, they are not referring to natural foods, which for the most part, are weight loss friendly and healthy.

They are referring to manufactured foods with a lot of added sugar to enhance taste.

As far as bananas go, with their sugar content and all of their other contents combined, the average medium-size banana has about 105 calories, which is a rather conservative number of calories when you think about how filling and what a great source of energy a banana can be.

Therefore, it can be said that bananas have the potential to help with weight loss because they can fill you up and provide you energy at a relatively little calorie intake.

Now just because bananas have the potential to help with weight loss does not mean that eating bananas will guarantee weight loss because weight loss is based on your overall diet being one where you’re taking in fewer calories than you’re burning.

So only if bananas are helping you to moderate your caloric intake so that your overall diet is one where you’re taking in fewer calories than you’re burning can it be said that bananas are helping you lose weight.

 

What Allows Bananas Filling But Yet Low In Calories?

Above, it was stated that bananas have the potential to help with weight loss because bananas are filling and, at the same time, are low in calories.

There are three traits of bananas that allow them to be filling and yet low in calories:

1. High Water Content

Water can be very filling to consume, and as you probably already know, water has no calories. Bananas are made up of 74 percent water.

2. Fiber Content

Fiber can also be very filling to consume, and fiber has virtually no calories. The average medium-sized banana contains about 3 grams of fiber.

3. Content That Has Calories Are Found In Either Moderate or Minuscule Amounts

Not all the contents of bananas have no or virtually no calories, like bananas’ water and fiber content. Bananas also contain starch which can have up to 2 to 4 calories per gram, protein which has 4 calories per gram, sugar which has 4 calories per gram, and fat which has 9 calories per gram. However, each of these four contents is found in either minuscule or moderate amounts in bananas. Therefore overall, bananas are a low-calorie food.

 

Provides Energy at Relatively Little Calorie Expense

Bananas aren’t just great for weight loss because they can fill you up at little calorie expense. They can also be great for weight loss because even though they are low in calories, they can provide longer-lasting energy.

This ability that bananas have to provide energy at minimal calorie expense is very important because when you’re on a weight loss diet, you don’t want to lose weight at the cost of being tired all the time. You still want to have plenty of energy.

How Are Bananas Able to Provide Longer-Lasting Energy and Yet Be Low in Calories?

Calories are simply units of energy.

When the body takes in or consumes too many calories, the excess energy will be stored as fat that the body will burn in the future when it needs energy.

Body fat, simply put, is stored energy due to excess calorie or energy consumption.

As mentioned earlier, the average medium-size banana (7-7/8inches) has about 105 calories.

105 calories are enough energy to energize the body, but not enough to where there should be energy left over that could be converted into fat.

 

Long-Lasting Energy

 

The great thing about much of the energy that bananas provide is that it’s longer-lasting energy, and this has to do with bananas’ sugar and fiber content. 

A lot of the energy/calories that bananas provide comes from their sugar content. 

Of the 105 calories of energy that a banana offers, about 53 percent comes from its sugar content. 

Sugar is a simple carb meaning it’s easy for the body to break it down.

Fiber is a complex carb that is hard for the body to break down, which is why fiber travels through the body largely intact. This is also why fiber has virtually no calories because it is hard for the body to break down fiber and extract energy from it.

Not only is fiber hard for the body to break down, but when sugar and fiber are eaten together, the fiber will slow down your body’s ability to break down and extract energy from the sugar content.

That is the secret to why bananas can provide long-lasting energy. Again, the banana’s fiber content slows down the breaking down of the banana’s sugar content, so the energy that comes from the sugar content lasts longer.

Bananas also have resistant starch, which is similar to fiber in that it’s a complex carb. The greener the banana, the more resistant starch it has, but as bananas start to ripen, their resistant starch content becomes less and less.

 

Recap:

Bananas have 105 calories which are not enough to be fattening. But enough energy to give the body an energy buzz.

Much of the energy that bananas provide last longer due to the fact that much of the energy that bananas provide comes from their sugar content, and bananas’ fiber content slows down the body’s ability to break down the sugar content, so the energy from sugar last longer.

That is how bananas can be lower calorie & weight loss friendly but at the same time provide long-lasting energy, making them a great source of energy for people on weight loss diets.

 

Not a Sure Thing

Even though bananas are weight loss friendly, it is not certain that if you eat bananas, you will experience weight loss.

Weight loss all comes down to a person consistently consuming fewer calories than they’re burning. Being that bananas are filling and low in calories, they have the potential to aid in keeping your hunger at bay and keeping your calorie intake down so that your diet is one where you’re taking in fewer calories than you’re burning.

However, there is no such thing as a food that will guarantee weight loss, bananas included.

How effective bananas are at aiding in weight loss depends on how strategically you’re using bananas for weight loss and how they impact the overall calorie intake of your diet.

If you’re using bananas as a low-calorie filling food to help fill yourself up at little calorie expense and bananas are, in fact, helping to moderate your calorie intake so that your diet is one where you’re taking in fewer calories than you’re burning, than it can be said that bananas are having a positive effect in helping you achieve weight loss.

However, if you have a diet where you’re consuming more calories than you’re burning, and instead of using bananas to help moderate your caloric intake, you’re just eating bananas on top of everything else you’ve been eating, bananas will not help with weight loss.

Also, for bananas to be effective at aiding in weight loss, it’s important not to overindulge in bananas because even though a medium banana is only about 105 calories, the sheer number of bananas can add up if you eat a lot of bananas.

 

Weight Loss Friendly & Nutritious

Bananas are not just weight loss-friendly; they are also a great source of some vital nutrients. Bananas being nutritious is important because, on a weight loss diet, you want to be losing weight while at the same time getting proper nutrition. Below is a list of nutrients and their quantities found in one medium size banana.

One Medium Size (7-7/8inches) Banana Contains:

 

•20 percent of the daily recommended intake Vitamin B6 – Vitamin B6 is beneficial to the nervous system.

•17 percent of the daily recommended intake Vitamin C – The benefits associated with vitamin c include great for skin (helps boost and maintain collagen in the skin), strong antioxidant (helps fight against diseases such as heart disease and cancer).

•12 percent of the daily recommended intake Potassium (422mg) –Getting proper amounts of potassium is beneficial to heart health.

•12 percent of the daily recommended intake Fiber (3.1g) – The benefits associated with vitamin fiber include: great for heart health (fiber intake has been shown to improve heart health), great for weight loss (can help with weight loss)

•8 percent of the daily recommended intake Magnesium – Magnesium is great for the bones.

 

 

Studies

Although there are not a lot of studies that measure bananas’ (as a whole) ability to create weight loss, there are studies that show a link between various contents found in bananas and weight loss.

Fiber: Fiber, which is found in bananas, has been shown to an inverse relationship with body weight (1)(2)(3).

Water: Water, which bananas have a high concentration of also have been shown to contribute to weight loss. Now keep in mind many of these studies are based on participants drinking water and not getting the water from food sources like bananas, but these studies do show a connection between water consumption and weight loss (4)(5)(6).

 

Great Food For Exercise

Another way bananas can aid in weight loss is by being a great food for exercise as exercising can aid in weight loss.

The fact that bananas can be filling and provide long-lasting energy at little calorie expense is one of the main reasons bananas are a great exercise food.

Therefore, if you are working out to lose weight and or other health reasons, bananas can be a great food to eat.

To learn more about how bananas can help with exercise, click here:

 

 

Here is a list of other foods that can possibly help with weight loss:
•Spinach
•Oatmeal

Also, get health benefits of these various foods:
•Chia Seeds

 

 

Is Spinach Good For Weight Loss?

spinach weight loss

Is Spinach Good For Weight Loss?

The short answer is yes; spinach can help with weight loss. What makes spinach great for weight loss is spinach is very filling and is very low in calories.

You see, weight loss happens when one is taking in fewer calories a day than they burn, and low-calorie filling foods like spinach will help you achieve that goal.

Spinach’s ability to be so filling without being high in calories has a lot to do with its high water content as water itself is very filling to consume, and as you probably already know, water has no calories.  Spinach is made up of 92 percent water.

Water is not the only weight loss friendly content found in spinach.  Spinach also has fiber which is also great for weight loss. Fiber like water is also filling and fiber has virtually no calories because it’s hard for the body to break fiber down and extract energy out of it.

Therefore, when you consume fiber its flows through the body largely intact, filling you up in the process at very little calorie expense until it is excreted out.

Other contents of spinach include vitamins and minerals all these contents are low in calories and so overall spinach is a very low calorie nutritious food to eat.

How many calories does spinach contain?

One cup of cooked spinach contains only 41 calories.

One cup of raw dry spinach leaves contains only 6.9 calories.

 

Popular Ways Spinach Can Be Used For Weight Loss

 

1. As a Low-Calorie Side/As a Filling Side Dish

A common complaint of people who are on various weight-loss diets is that they are constantly eating meals where they are never really full. 

This is why vegetables like spinach can be such a great addition to your weight loss diet because spinach can make meals so much more filling without adding a lot of additional calories to the meal. 

You can have a meal that consists of a tasty entrée and side of filling, nutritious, and low calorie spinach.

 

2. As Alternative To Lettuce In Salads

Another great way that spinach can be used for weight loss is as an alternative for lettuce in salads.  Salads are commonly used in weight-loss diets, and depending on how a salad is prepared, it can be a very low-calorie weight loss friendly meal.

People often use lettuce for the foundation of their salads, but dry spinach leaves can be used as an alternative to lettuce in salads.

As already mentioned, spinach is filling and low in calories, so using dry spinach leaves as the foundation of a salad will help ensure the overall salad is filling and low in calories.

Plus, spinach is extremely nutrient dense, so not only will using dry spinach leaves in a salad help keep the salad filling and low in calories, but it will also help ensure that the salad is extremely nutritious.

Again, one cup of raw dry spinach leaves contains only 6.9 calories.

 

3. Standalone Meal

As a standalone meal. Spinach can be eaten all by itself because spinach has such a low calorie foundation you can dress it up and it can still be a relatively low calorie meal.

 

Great For Weight Loss and Nutritious

Spinach is great for weight loss, and it is loaded with nutrients.  Some important nutrients found in spinach include vitamin c, vitamin k, and iron.

 

Studies 

Spinach and contents of spinach ability to be great for weight loss is not just theoretical many studies back up spinach ability to be great for weight loss.

Spinach has water, and water has the potential to be good for weight loss:(1)(2)

Spinach has fiber, and fiber has the potential to be good for weight loss.

Various studies reveal that consuming fiber can inversely affect factors that can cause obesity (1)(2)(3).

 

Here is a list of other foods that can possibly help with weight loss:
•Bananas
•Oatmeal

Also, get health benefits of these various foods:
•Chia Seeds