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January 23, 2025
Does 10,000 steps really matter?
In the age of fitness apps and smartwatches, you’ve likely encountered the challenge of walking 10,000 steps a day. While it may seem like just another health trend, this daily goal carries significant benefits for both your body and mind. Whether you’re looking to stay active, boost your mood, or improve your overall well-being, making those steps part of your routine can lead to remarkable improvements in your quality of life. Let’s dive into why walking 10,000 steps daily is more than just a number on your fitness tracker.
Physical Health Benefits
One of the most apparent advantages of walking is its impact on physical health. Walking is a low-impact exercise that can be incorporated into virtually any routine, regardless of your fitness level. When you aim for 10,000 steps daily you’re covering about five miles, which can contribute to a wide range of health benefits.
Mental Health Boost
Beyond the physical perks, walking also offers substantial mental health benefits. Studies have shown that regular physical activity, even something as simple as walking can improve mood and reduce feelings of anxiety or depression. Walking outdoors, especially, can be incredibly calming and offer a much-needed mental break from the stress of daily life.
Increased Energy Levels
It may seem counterintuitive, but walking regularly can help increase your energy levels rather than deplete them. The body is designed to move, and incorporating 10,000 steps into your day can help combat feelings of fatigue or sluggishness.
Supporting Longevity
Walking ahs been shown to contribute to a longer, healthier life. According to numerous studies, regular physical activity, including walking can increase your life expectancy by lowering the risk of chronic diseases such as diabetes, certain cancers, and Alzheimer’s.
Making it attainable
Hitting 10,00 steps may seem daunting at first especially if you lead a sedentary lifestyle or have a desk job. However, there are simple ways to incorporate more steps into your day.
Walking 10,00 steps a day might seem like a small habit but its benefits can add up quickly. From improving your physical health and boosting your mood to increasing your energy and supporting longevity, this simple activity can profoundly impact your well-being. So, Lace up your shoes and take the first step! Visit dexascan.com for more information on how to improve your longevity!
January 23, 2025
Maintaining a calorie deficit to stay at your desired weight can be challenging, especially if you’re aiming to do so in a healthy and sustainable way. Here are ten practical nutrition tips to help you stay on track without feeling deprived or overwhelmed:
Prioritize Protein
Protein is essential for maintaining muscle mass, especially when you’re in a calorie deficit. It also has high thermic effect, meaning your body burns more calories digestging it compared to carbs and fats. Aim to include a source of lean protein, such as chicken, fish, tofu, or Greek yogurt, in every meal.
Fill up on Fiber
Fiber helps you feel full and satisfied while supporting digestive health. Incorporate plenty of vegetables, fruits, whole grains, and legumes into your meals. These foods are nutrient-dense and lower in calories making them perfect of a calorie deficit.
Stay hydrated
Sometimes thirst is mistaken for hunger, leading to unnecessary snacking aim to drink plenty of water throughout the day. Adding a slice of lemon or cucumber can make hydration more enjoyable.
Plan and Prep Your Meals
Meal planning and preparation can prevent impulsive eating and help you stick to your calorie goals. Design meals that include a balance of protein, healthy fats, and carbs and prepare them in advance to avoid last-minute unhealthy choices.
Track Your Intake
Using a food diary or an app like MyFitnessPal can help you stay aware of your calorie intake. Tracking also helps identify any hidden calories in condiments, beverages or snacks.
Eat More Whole Foods
Minimize processed foods, which are often calorie-dense and nutrient-poor. Instead, focus on whole foods like fresh produce, lean proteins, and whole grains, which keep you fuller for longer.
Don’t Skip Meals
Skipping meals can lead to extreme hunger, which often results in overeating later. Stick to regular meals and snacks to keep your energy levels stable and hunger in check.
Be Mindful of Liquid Calories
Beverages like sodas, sweetened teas, and even some juices can add up quickly in calories without making you feel full. Opt for water, unsweetened beverages, or low-calorie alternatives instead.
Practice Portion Control
Even healthy foods can contribute to a calorie surplus if portions are too large. Use smaller plates, measure your servings, and learn to recognize appropriate portion sizes to stay within your calorie limits.
Allow for Flexibility
Strictly avoiding all treats can lead to feelings of deprivation and make it harder to stick to your plan. Include occasional indulgences within your calorie budget to maintain balance and satisfaction.
Listen to Your Body
Hunger cues are important. If you’re constantly feeling hungry, it might be time to re-evaluate your calorie deficit. A moderate deficit that’s sustainable over time is better than an extreme one that leaves you feeling miserable.
Here is a great video that helps explain further.
Staying in a calorie deficit doesn’t mean you have to sacrifice the joy of eating or compromise your health. By prioritizing nutrient-dense foods, staying hydrated, and practicing mindful eating, you can maintain your desired weight in a way that feels good both physically and mentally.
And don't forget to visit DEXASCAN.COM to Establish Your Baseline to Better Health.
January 23, 2025
If you’re looking to optimize your workouts for calorie burn, fat loss, and overall effectiveness, it’s essential to focus on exercises that deliver measurable results. After testing 50 exercises with state-of-the-art calorie-tracking technology these are the top 10 exercises that stood out based on calorie burn, intensity, and sustainability.
Sprints
As our friends at The Art of Action here take notice, most adults do not sprint, so adding sprints to your workout can help you reach your goals quickly.
Burpees
Mountain Climbers
Incline walking
Boxing
Medicine Ball Slams
Basketball
Power Walking
Strength training with Compound Movements
Longboarding
Honorable Mentions
Assault Bike: A calorie-burning machine for those who can handle it.
Stairmaster: Great for lower body strength and endurance.
High-intensity exercises like sprints, burpees, and mountain climbers are calorie-torching champs, but sustainability and enjoyment are key. Low-intensity exercises like incline walking and basketball provide a significant calorie burner and are crucial for maintaining muscle mass during fat loss.
Finding exercises you enjoy and can stick with is the ultimate strategy for long-term results. Combine high-intensity and low-intensity workouts, and don’t forget to stay active throughout the day with simple activities like walking or household chores.
Start incorporating these exercises into your routine today to achieve the best results! And visit DEXASCAN.COM to Establish your Baseline to Better Health with a body composition scan to start and track your improvement.
March 28, 2024