Running can be one of the best ways to lose weight. It’s cheap, you can do it when you want to, how long you want to, and you can do it alone or with a buddy. All you need are some great running shoes and the motivation, but there are certain strategies that can help you to reach your goal.
Here are 5 easy running strategies to help you lose weight even faster!
Are carbohydrates good for you or will they cause weight gain?
Carbohydrates have a bad reputation and a lot of people who are trying to lose weight end up avoiding them like the plague. But, a majority of nutritionists would agree that carbs are 100 percent necessary for peak athletic performance and a well-balanced diet.
What are Carbohydrates?
Carbohydrates are sugars that break down inside the body to create glucose. Glucose is moved around the body in the blood and is the primary source of energy for the brain, muscles, and other essential cells. Carbs provide four calories of energy per gram and are the body’s preferred fuel source for cardio training, weight lifting and sports.
Are All Carbs Created Equal?
Well, no. Before you binge on white rice and cake, it’s important to know that there are good carbs and bad carbs.
Good carbs are moderate in calorie density, devoid of reﬁned sugars, high in naturally ﬁber, very low cholesterol, and high in nutrients. Some examples of good carbs include brown rice, whole wheat pasta, quinoa, starchy vegetables, and cruciferous vegetables.
Bad carbs are high in reﬁned sugars, low in ﬁber, low in nutrients, high in saturated fat, and high in cholesterol. The main issue with eating bad carbohydrates is they often cause your insulin levels to spike.
How Many Carbs Should I Be Eating Each Day?
Experts suggest that carbohydrates make up 45 to 65 percent of your daily caloric intake. This translates to about 225 to 325 grams per day.
Contact your physician or a nutritionist if you want more information on carbohydrates in your diet.
Many people who are trying to lose weight get overwhelmed because they assume they have to lose a substantial amount of weight in order to reap the beneﬁts.
While your weight loss goal depends greatly on your current weight, a recent study published in Cell Metabolism found that you can start beneﬁting from weight loss when you lose as little as ﬁve percent of your body weight. The study showed that patients:
- Reduced the amount of dangerous fat around the abdomen. Having a large amount of belly fat can increase your risk of cardiovascular disease, colorectal cancer, sleep apnea, and high blood pressure.
- Lowered triglyceride levels
- Lowered blood pressure
- Improved how their bodies used insulin, which decreases the chance of getting diabetes and improves blood-sugar levels.
- Lowered heart rates
Tips on Getting to a Healthy Weight
If you’re aiming to lose weight, setting a goal of ﬁve percent is a good start. Here are a few tips to get to a health weight:
- Tweak your lifestyle. If you’re looking to lose weight, you need to make long-term changes to keep the weight oﬀ and stay healthy.
- Focus on health eating. Eat a well-balanced diet that includes whole grains, vegetables, and lean protein. Consult a specialist to get a meal plan or healthy eating tips.
- Exercise regularly. The American Heart Association suggests at least 150 minutes of moderate exercise per week, especially if you have a desk job that requires you to sit for a majority of the day. Not only can regular exercise help you lose weight, it can also improve heart health.
Weight Loss Specialists in Niagara Falls, NY
The specialists at Niagara Falls Memorial Medical Center can help you reach your weight loss goals and live a healthier lifestyle. Call (716) 278-4000 for more information on our weight loss services.
6 Weight Loss Tips Specifically for Women with PCOS
If you have ever tried to lose weight, you know how frustrating it can be when you fail. You do everything the experts recommend and still no luck. Trying to lose weight if you have PCOS, or polycystic ovary syndrome is 10 times more challenging.
Health and wellness are gifts never lose their luster and there is no better way to promote them than going online Nov. 27 to make a #GivingTuesday gift to the Niagara Falls Memorial Medical Center Foundation.
“Every dollar of every gift we receive between now and #GivingTuesday will directly support the services we provide to our patients and to the wider community,” said Memorial Vice President and foundation director Judi Nolan Powell.
Making a #GivingTuesday gift to Memorial is as easy as visiting the medical center’s website at NFMMC.org and clicking on the green “Make a Gift” button at the top of the page. Additional information is available by calling the Memorial Medical Center Foundation at 278-4570.
#GivingTuesday is a global day of giving that harnesses the collective power of individuals, communities and organizations to encourage philanthropy and to celebrate generosity worldwide. Following Thanksgiving and the widely recognized shopping events Black Friday and Cyber Monday, this year’s #GivingTuesday will take place on November 27th and will kick off the giving season by inspiring people to collaborate and give back.
“Memorial would never have grown to become a guiding light of regional health care without the generous support of our community,” Nolan Powell said. “We are grateful for every donation and we humbly ask you to consider us in your online holiday giving.”
To help us better understand your healthcare needs we are joining the Niagara County Health Department and other area hospitals to compile your views using a confidential survey that is brief and easy to complete. Please click on the link below and tell us what you think!
Paper copies of the survey will be available at the medical center and at our other sites. Thank you for your help!
Memorial Medical Center schedules flu shot clinic
Niagara Falls Memorial Medical Center will conduct a flu shot clinic for adults 18 and older on Tuesday, Oct. 16 from 3 to 7 p.m.
The clinic will be held on the first floor of the Golisano Center for Community Health, 533 10th St. Both quadrivalent and high dose influenza vaccines will be available along with two types of pneumonia vaccine.
In order to expedite the inoculation process, please wear a short-sleeved shirt or top.
Patients with health insurance, including Medicare, should be prepared to present their insurance cards. No co-pay will be required. Individuals who do not have insurance will be charged $25 for the quadrivalent influenza vaccine. Other vaccines will be available for a separate fee.
People exhibiting cold-like symptoms, including an elevated temperature, should wait until a later clinic to get their flu shots.
For information, call 278-4455.
Chances are, you began receiving pap smears around the age of 21, and they have since become a routine part of your checkup for years. When you reach menopause, your body goes through several shifts and changes, but that doesn’t mean you should stop receiving important exams!
While winter offers a lot of great activities like sledding, skiing, and hot chocolate — it also can be one of the most dangerous seasons of the year.
With the lowered temperatures in winter, navigation both in vehicles and on foot become much more difficult. Ice can be anywhere, and it can be hidden. You may not notice it until it is too late. As a person ages, the likelihood of fracturing a bone from a fall increases. It is imperative to be prepared for the ice this winter.