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How can you beat those sweet or salty cravings?
New research has found two ways you can avoid those intense cravings for your favorite, non-healthy foods.
1. More sleep - A new study in the journal Appetite found that those who were able to sleep an extra 1 1/2 hours per night had a 14% drop in overall appetite and a 62% decrease in cravings for sweet and salty foods.
2. Eat a high protein breakfast - Researchers have found that eating breakfast, particularly meals rich in protein, increases young adults' levels of a brain chemical associated with feelings of reward, which may reduce food cravings and overeating later in the day. Even if you aren't a young adult, the researchers from this study believe that their findings can be applied to adults as well. Need some high protein breakfast recipes? Here you go!
How to lose weight walking with these five easy and effective techniques. Five great ways to burn calories and melt the pounds away.
Fitness walking at any pace is beneficial for your health. But if you want to continue to improve your fitness level and/or lose weight, you've got to be sure your walking fast enough to raise your heart rate. An increased heart rate means your burning calories and strengthening your cardiovascular system.
The good news is that there is a really easy way to determine your level of exertion and it's called the RPE - Rate of Perceived Exertion. In research studies, it has been found to be a valid indicator of how hard you are working out.
How To Use The RPE To Maximize Your Walking Workouts
The RPE was originally developed on a 15-point scale by Swedish psychologist Gunnar Borg. Most people simplify it down to a 10-point scale, however, and it looks like this:
0 – Nothing at all (no activity, just sitting in a chair)0.5 – Just noticeable1 – Very light2 – Light3 – Moderate4 – Somewhat heavy5 – Heavy6 7 – Very heavy8 9 10 – Very, very heavy (this is how you would feel after very strenuous exercise)
Ideally, you want to stay within the 3 (Moderate) to 6 (Very Heavy) categories during your walks. So, when you are walking, think about how you feel compared to this scale. If you feel like your intensity level is a 3 to 6, that's great! You're in the right zone for improved fitness and weight loss.
Another great way to measure your heart rate when walking is to use a Heart Rate Monitor. It will continuously measure your heart rate and let you know if you fall out of your target heart rate zone.
Walking heals the adverse effects of a sedentary lifestyle. Learn which kind of walking is important for lifelong health.
I'm a brisk walker (about 3 1/2 mph)and I've found I prefer a discussion on the radio over music. Don't get me wrong...I love music, but I find the time