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Reasons why you will not have your dream body

Nov 19, 2016

1850

We all want a great body. We want to look great but there are reasons why not all of us will have our dream body.

You don't realise it's hard

Getting your dream body is hard and you will need to work for it. There is no shortcut for achieving your dream body. You will need to focus on your diet, exercise and other things important for you achieving your goal. However, if you do not know what to do and how to do it, it will be very hard for you.

You're not eating enough protein

You are eating protein but you're not eating it enough. You'll need a good amount of protein in your diet without which you will not be able to gain the necessary muscle. If you're trying to gain muscle, you will need to get loss of protein because protein is the building block for your muscles. Without them knowing amount of workout can help you to get the desired body.

Too much cardio

If you believe that too much of cardio will help you to gain more muscles and look better, you're wrong. Especially if you are engaged in steady state cardio, then it may be a problem. If you are doing too much cardio, it will increase your appetite and as a result you will eat more. This is not the solution when you want to have a great looking body with lots of lean muscles.

Thinking short-term

Probably you will not get your dream body because you are thinking short-term. Many workouts and diet programs offer short-term results. If you're thinking about 30, 60 or 90 day results, probably you are making a mistake. You need to think long-term because your body will be there for a long time and you want your dream body to continue for longer duration. If you're thinking for 30 days, what happens after that 30 days? Do you want your dream body only for 30 days? No. So, you will have to think long duration and adjust your diet, exercise programs and everything else for the long duration.

You drink lots of calories

Even though you're watching your diet, you are drinking lots of liquid calories in different forms. Liquid calories is the worst calories. They are unsatisfying and so you tend to drink more of them. You should skip the liquid calories because that will stop adding more calories to your body. If you're drinking tea or coffee, do not add more sugar and cream to it. If you have a habit of drinking liquid calories, you will need to change it immediately.

You have no support

To achieve the dream body, you will need some support. You cannot do everything without any support. It is always good for you if you can find a group of people were interested in the same thing. There are social fitness networks available which will help you to share your progress and meet with people who share the same objectives.

You are not motivated

If you want to have a great body, you will need lots of motivation to reach that level. Without motivation, you will not be able to go through the tough exercise programs and control your mind to stay away from foods that you should not eat. The motivation will come from inside and for that you need to have a clear picture of your goal, which is your dream body. If you do not have the necessary motivation, you will fail.

References

1. Mi40x
2. Brain Basics: Understanding Sleep
3. Slim Beauty USA

Lose fat faster with these tips

Nov 18, 2016

1561

Change your lifestyle

When you want to lose fat faster, you will need to change your lifestyle. You are gaining more fat because there is a problem with your lifestyle and you will need to change it if you want to lose that fat. These should be lifestyle changes because only then it will continue with your life and will not stop at a particular point. You will need to find the right exercise program for you and also the right eating program to get the maximum results for your efforts.

Use supersets

Instead of straight sets in your workout, you should use supersets when you are trying to lose fat faster. When you use supersets exercises, with short rest periods, it will increase the intensity of your exercise. If you are able to keep your heart rate high it will help you to shed fat. You need to use high-volume supersets. You need a good program for yourself and you need to follow that program, which will provide you with the ability to cycle through high-volume and higher weights.

Drink more water

Even though it may seem unrelated, but drinking more water will definitely help you. Your body needs lots of water for cellular activities. For transporting and burning of fat, you need water. Water doesn't contain any calorie and so when you drink more water you feel full and you do not overeat. You need to drink 1 ounce of water for 2 pounds of body weight every day. Generally 2 to 3 litres of water every day is good enough for you.

Go outdoors

There are different machines in the gym such as treadmill, stair climber and elliptical, which you can use for different types of high-intensity intervals. However, if you go outdoors to perform different types of cardio exercises, you are likely to benefit more and lose more fat. Please more motivating when you exercise outdoors and also the exercise is not monotonous, which means you can keep going for a longer duration and thereby lose more fat.

Reduce starchy crabs

If you are eating lots of starchy foods, you are more likely to have more fat in your body. Potatoes, pasta, rice, breads are some of the starchy foods. When you eat more of these foods, your body gets more than what you need for energy and glycogen stores. The excess is always stored in your body in the form of fat. You need to reduce the amount but do not completely eliminate them from your diet.

Reduce sugar consumption

Simple crabs or sugars are good for you just after your weight training because they replenish glycogen stores in your liver and muscle. But if you consume too much of sugar, this sugars are converted to fat and stored in your body. If possible, always top drinking sugary beverages, which include soft drinks and juices. You can drink water, tea and coffee instead.

Trick their taste buds

If you can consume low fat alternatives instead of higher fat foods, you will reduce your calorie intake. When you are consuming fewer calories than you are burning, it will be easier to lose fat from your body. However, many people feel that low fat alternatives are not very tasty. To trick your taste buds, for example, you can drink non-fat milk for a few weeks and then suddenly start drinking 1 to 2% milk for some time, which will make you feel the 1 to 2% fat milk much creamier and will help you to go back to non-fat milk without any problem with the taste.

References

1. Fat Burning Fingerprint, The Hottest Weight Loss Offer Today. (view mobile)
2. Tips for losing weight healthily
3. Weight-loss and Nutrition Myths

Tips for weight loss and healthy lifestyle

Nov 18, 2016

1583

Monitor your daily calorie intake

If you want to lose weight and live a healthy life, you will need to find out how much calorie you are consuming every day. It is necessary because to lose weight and to maintain a healthy lifestyle, you will need to eat less calories than you lose. Knowing the numbers can help guide you in creating a workout schedule and a meal plan.

Eat at specific time

This is very important. You should eat at the same time every day. When you do that, your biological clock is synchronised with the stomach and brain and that will help in proper digestion. If you eat at regular time, digestion will take less time and will not leave you bloated. Try to eat at least 2 to 3 hours before sleeping, which will give your body to digests the food before you fall asleep.

Drink more water

You will need at least six glasses of water every day. For normal functioning of your body and to ensure that your body is not storing food as fat, you need to keep your body hydrated. When you drink the necessary amount of water, it will help you by detoxification of your body and will remove the unnecessary toxins. It will also improve your digestion. It will keep your stomach full and you will not eat unnecessary things because you're hungry. You will need at least 2 to 3 L of water every day.

Be wise with your foods

You have to select your food is very wisely. You need well-balanced meals and your mails should contain different types of foods from different food groups. You will also need healthy fats. You don't have to follow a very restrictive diet. There are certain weight loss foods available, which you can use. There are many natural fruits and vegetables and meat are available which are good for you when you're trying to lose weight and maintain a healthy lifestyle. Add them to your diet.

Fruits and vegetables are important

If you want to achieve a healthy weight loss, it is very important to add fruits and vegetables to your diet. There are essential because they contain lots of fibre, which makes you feel full for longer duration. They also contain the necessary vitamins and minerals. They help you in digestion. You can include fruits in your breakfast or use it as snacks. Vegetables can be used as side dishes along with your meals.

Good drinks

There are certain drinks which are not good for you when you are trying to lose weight and maintain a healthy lifestyle. Soft drinks, beer, cream coffees and other such alcoholic drinks are not good for you because they contain high amounts of calories. You don't want to add so much of calories to your body without even quenching your thirst or hunger. Do not forget them when you are calculating your daily calorie intake. There are better alternatives available which include water, light soft drinks, green tea etc. You can easily drink them because they will not add lots of calories to your body.

Boost your metabolism

Metabolism is the rate at which our body can burn calories. You can boost your metabolism by eating frequent meals. Eat 5 to 6 mini meals throughout the day. You can also boost your metabolism by exercising 2 to 3 times every week. To keep increasing your metabolism, you will need to gradually increase the efforts in your workouts.

Be active

You can be active right at home or in your office. Do not sit down if you can stand up or walk around.

References

1. Organic Health Protocol By Celebrity Trainer Thomas Delauer
2. Weight-loss and Nutrition Myths
3. Tips for losing weight healthily

Few naturopathic tips for a healthy lifestyle

Life Style

Nov 17, 2016

1306

Positive thinking

Start your day with some positive thoughts. Your thoughts decide your emotions and depending on your emotion neurotransmitters are secreted. If you're thoughts are negative and so are your emotions, stress producing neurotransmitters such as cortical and adrenaline will be produced. If your thoughts are positive and as a result your emotions are positive, positive neurotransmitters like dopamine and serotonin will be released in the body.

Exercise

If you are living a sedentary lifestyle, it is dangerous for you. You can get up every hour for a few minutes. Doing that will eliminate the possibility of blood and lymph stagnation. If it is possible, you can walk, jog, stretch or do some Yoga or Tai Chi on the spot. You should also try deep breathing through the nose.

Besides that you should regularly exercise to ensure that your body parts are functioning well. A good sweat after a good exercise is very much beneficial for your health. You can start walking, swimming, jogging or engage in more intensive exercises in the gym. Playing outdoors will also ensure that you get enough exercise for different parts of your body which will help you to create a healthy lifestyle.

Body rub

This body rub should be done before or after your shower. It should be done for five minutes. It has positive effects on your health. Take white organic or unbleached cotton, flax or linen washcloth and dip it in hot water. Now with the clothe, rub your skin gently. Start from your fingertip to your heart area and also start rubbing your body from the toes towards the heart. Focus more on underarms, collarbones, soles, heart, the bikini line, and back of the knees. These areas are important because concentrated lymph channels are found there. Why is rubbing beneficial for your body? With rubbing, you'll be able to remove dead skin, which will allow better gas exchange. It will also help to improve the condition of your veins, increase lymph circulation and release the toxins from your body. It will improve your immune system by stimulating it.

Contrast shower

First shower for one minute with water as hot as you can bear and then shower for 30 seconds with water as cold as you can bear. Repeat this process three times. The big difference in temperature between the two types of water has a therapeutic benefit. It will help you by increasing your blood circulation, removing toxins and boosting your lymphatic circulation. This process will help you by improving your immune system.

The health journal

If you can keep a health journal, it will definitely help you. You can write about your health and the steps taken to improve your health in this journal. You can also write about the diet you are having at this moment. Include the foods and drinks you are taking regularly in this journal. It will help you to track your diet and your habits to find out the causes of your problems and find a fix for them. It can also include different symptoms of medical problems and health conditions you suffer from. Write about different emotions that you face during a day. Also write about the weather and whether the symptoms and problem you are suffering from are related to the whether or not. It means if it rains weather you feel better or worse. Also write if you feel better under the sun. Keeping a health journal will ensure that you become more aware of yourself and it will help you to believe a healthy lifestyle by finding out factors that contribute towards your health.

References

1. The Neuropathy Solution Program
2. Healthy eating tips
3. Healthy lifestyle

Get a bikini body faster

Nov 17, 2016

1666

The following tips will help you to get a bikini body faster. It is possible to get a bikini body if you follow certain dieting and exercising regime. Let's find out how you can get a bikini body faster.

Drink

Start drinking more water. It will not make you bloated, rather it will help you to lose extra weight and fat and keep you energised. If you're not hydrated, your body retains water under the skin surface and you look puffy. Instead of drinking alcohol and caffeine drinks, try to sip 6 to 8 glasses of water every day. It will help you to get rid of the extra weight and at the same time will also help you to look slimmer by losing the extra fat.

Reduce your crab intake

If you're eating lots of crab everyday, probably it's a good idea to reducing the amount of crab you're consuming. Even if you love pasta or rice, you'll need to reduce the amount if you really want to get a bikini body and look wonderful. Just try it by reducing the amount consumed for a few days and you will see a big difference in your body. When your body does not get enough carbohydrates for breaking down to get the energy necessary, it will start burning the stored fat. You can always rely on lean protein such as paltry, legumes, fish and eggs and definitely vegetables. If you feel hungrier, you can eat 5 to 6 mini meals every day. However, be little careful with fruits as they contain high levels of sugar.

Butt exercises

Find out the best butt exercises that you can try because to get a bikini body, you will need to have a great looking butt. There are different exercises of different levels available which will help you to get a perky butt.

Lose weight while sleeping

If you can speed up your metabolism, you can lose weight while sleeping. For that, you will need 6 to 8 hours of sleep. You probably already know that during your sleep the body restores itself. For your body to operate at the peak capacity, it needs good amount of rest. When it is well rested, it will be able to consume food better and that will reduce the possibility of food being stored as fat.

Slim the thighs

If you want to have a bikini body, you will need slim thighs. Starting from squat there are different exercise techniques that specifically work on your thighs. Yoga and Pilates can help you to specifically focus your attention on the thighs. If you're going to a gym, you can talk to the instructors and focus on your thighs with these specific exercises which will help you to slim them.

Get a flat belly

This may be the hardest part, but there are different ways available to get a flat belly. When you want a bikini body, a flat belly is the most important part of it. You shall be able to flaunt your flat abs or six-packs in a bikini. Yoga offers several different madras and asana which will help you to specifically work on your abs. There are different exercises techniques available which solely focus on the belly area.

Start exercising

You will need to exercise if you want to get a bikini body faster. You can go to a gym or start yoga classes or do anything that you like. You can also try working out in a hot weather. Go out and exercise outside to get more benefit of your exercise. Exercising in hot weather will increase your metabolic rates and that is good for burning fatter and calories.

References

1. Bikini Body Workouts
2. Body composition changes associated with fasted versus non-fasted aerobic exercise
3. The Bikini Body Training Company Pty Ltd

Ways to better posture

Life Style

Nov 16, 2016

1671

The following tips will help you to get a better posture. You need good posture so as to avoid different health problems and medical conditions. It's easy to get that when you know what to do.

Easy exercise

You can try one very easy exercise. First, lie down on the floor and using your arms slowly make snow angels.� Say in that position for 2 to 3 minutes. If you want to improve this exercise, you can roll up a towel and place it on the floor under your spine. This will help you to stretch and keep your spine in position. However, while doing it you have to be little careful. If you are experiencing mild discomfort or pain, it is fine, but if you are experiencing too much discomfort or pain, probably should stop it because you are not flexible enough. Then you can remove the towel and perform the exercise without it.

You can do it in the morning and at night.

Strengthen the core

You need core strength for the proper posture. Core strength is necessary for a better body. There are different exercises which can help you to build core strength. Pilates and yoga are very helpful in building your core muscles, which include the abdomen and pelvic area muscles. If you have a strong core, besides having a good posture, it will also offer you several other health benefits. It will even make sex more interesting.

Open up

These days we spent lots of time in front of computer and mobile phone screens. That's why it becomes more important to open up and stretch. It is very important to improve our range of motion. To do that, you can stand up for a few minutes after every half an hour and do some stretching. You can also walk or stand and that will help you to open up and change your range of motions.

Lift weights

When you lift weights, it offers several health benefits to you. Vertebral compression fractures can result in dowager's hump� in your upper back. This is a very common feature of old-age. It also results from bone thinning disease known as osteoporosis. When you lift weights, you will be able to prevent these problems. Even walking, stair climbing is also good for you because they will help you to prevent such medical problems. If you walk regularly, you are more likely to have better bone density compared to sedentary people and that will help you in present and in future.

Sit straight

When you are sitting at a desk, you should always check to ensure that your posture is correct. The posture should be tall and shoulders dropped. If you are not sure about your posture, you should check it immediately. It may take some time but it is possible to achieve that correct posture with little bit of adjustment. Yoga and palates can help you to become more aware of your body and straight. Your computer screen should be at your eye level. If it is not, make the necessary adjustments.

Vitamin D

Vitamin D is essential for your bone health. You can get vitamin D from a healthy diet and from sunlight. If you are not getting enough vitamin D, you may need to take a supplement.

Yoga

Yoga is a very effective and helpful practice. It will not only increase your body awareness but it will also help you to increase your core strength. It will help you to strengthen muscles and increase flexibility. Start practising yoga today to find out different benefits it has to offer. You can learn it yourself or find a good yoga teacher.

References

1. Forward Head Posture Fix
2. How to improve your posture
3. Posture

How to become more flexible and burn more calories

Nov 15, 2016

1768

If you want to become more flexible with exercise and at the same time want to burn more calories, it is possible. You need to know how to do it and while burning more calories; you can also become more flexible. Let's find out how you can do that.

Swing your arms

While walking, you can burn more calories if you pump your arms while you walk. Simply bend your elbows 90� and pump the arms as you walk. It will also speed up your pace. As a result of this workout, you will be able to burn 15% more calories whenever you walk. Just make sure you are doing it right and it is not reducing your speed. To do that, your hands should not go beyond the middle of your chest.

Drink cool water

When you drink cool water from the fridge, it may help you by increasing your energy. When you drink refrigerated water, you may be able to work out 25% longer than someone who drank normal water. It will also help you by making the exercise session easier for you. You can drink water before and during exercise. Drinking cool water will keep your body temperature down and will help you by burning more calories. To burn maximum calories while working out, drink cool water.

Add some weight

If you want to burn more calories, you will need to add some more weight while working out. Calorie burning will depend on the weights you are working with. When you use heavier dumbbells and weights, you will be able to burn 20% more calories in any workout. Because of heavy weights more protein breakdown in the muscle will happen and as a result your body will be forced to use more energy for repairing and recovering. In that process, you will be able to build lean muscles. When you use healthy weights, it will increase your sleeping metabolic rate or the number of calories burned overnight. Such increase may be around 8%.

Use music

While exercising, use some music. It helps you to increase your energy while working out. If you listen to music while working out, you are likely to keep going 20% longer and as a result will burn more calories. Music is good to keep away fatigue. It also increases your pace by synchronising the movements. It also helps you by creating feelings of vigour.

Go outside

If you workout outside, it will help you to become more flexible and burn more calories at the same time. Instead of walking on the treadmill, you can always go for trails. The beautiful scenery and the fresh air will help you to keep exercising for a longer duration and will also motivate you to keep going. When you workout outside, you are more likely to get a better and more effective workout. If you walk or run outdoors, you are more likely to burn 10% more calories compared to someone walking or running on a treadmill.

Don't skip stretching

If you want to become more flexible at the same time want to burn more calories, you should never skip stretching. Stretching is important for your muscles because it keeps them flexible. It is important before any workout because it will prepare your muscles for the workout and will also help them to recover afterwards. When you skip stretches, you will not get the benefit from aerobic exercises and resistance training. During aerobic exercise, stretching will help you to move freely. It is also essential to build more strength from weight training.

References

1. Bodyweight Flow
2. Balancing Calories
3.Chapter 4: Active Adults

Facts you need to know about women fat loss

Nov 10, 2016

1835

Women fat loss is little different from fat loss for men. There are some facts which can help you to understand the process and lose more fat. When you know about these facts, it will be much easier for you to lose fat.

Women burn more crabs than man and less fat when at rest

This is a fact and this can help you when you're trying to lose fat. As a woman, you are likely to store more fat after eating and so you generally have higher body fat percentage. Such fat storage is done from the evolutionary point of view because the stored fat is used during pregnancy and lactation. Once a young woman becomes ready for reproduction, the body starts storing fat in different parts, especially hips and thighs, which is nothing but a preparation for offspring's. If your intake of omega-3 is less, it may result in too much weight gain during pregnancy because your brain will keep on monitoring nutrient status in your body. It may result in too much of hunger and you tend to eat more.

You need to get adequate amount of DHA, an omega-3 fat. Eat more fish. We will also need to ensure that your body is metabolically flexible enough to burn fat for energy. You can achieve that by reducing carbohydrate in your diet at specific time of the day and your body will automatically burn fat to get energy. If you're exercising, you can eat a higher carb during that day when you're exercising. If you're not working out, your diet should have low carb.

Women burn fat differently than men

As a woman, your fat burning method is different from a man and so the exercises and the diet system which is efficient for men may not be good for you. When you are exercising, you rely more on fire during the exercise in comparison to men. So it means if you exercise more, you'll be able to lose more fat. As a woman, you tend to store more fat below your skin. On the other hand, men store fat as visceral fat. Visceral fat is more dangerous because it increases the risk of cardiovascular problem and also insulin resistance. In case of a woman, if you have lower body fat in a reasonable amount, it means lesser possibility of heart disease and a better health.

You generally lose fat from the upper body first. But when the time comes to lose lower body fat, it becomes a struggle for women. Since fats are stored in the lower body in anticipation of pregnancy and lactation, it is difficult to lose that fat. Women also have higher alpha receptors in the lower body. When it combines with estrogens, they stop loss of fat from the lower body part.

If you want to lose the lower body fat, you will need to start anaerobic training. When you combine aerobic exercise along with a strength program, it becomes easier for women to lose fat faster. It is better than simple anaerobic training. So you need to engage in strength training and during the training specially focus on your lower body and total body. Squats, step ups, deadlifts and lunges should be integral parts of your exercise regime. Estrogens may help you in your process of fat burning. If you combine resistance exercise with higher intensity, it will boost the release body fat present in the fat cells, which will then be burned for energy. High intensity interval training will also ensure that you are achieving higher fat loss from your lower body.

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References

1. The Beta Switch
2. Losing Weight
3. If you need to lose weight

How can you prevent hemorrhoids?

Nov 7, 2016

1759

Can you prevent hemorrhoids? Yes, you can prevent hemorrhoids. The following strategies can help you to get rid of hemorrhoid from your life.

Add more fibre

If you have infrequent bowel movements, you may suffer from hemorrhoids. There is a very natural way to make bowel movement regular. You need to add more fiber to your body. You can do that by adding more fibre to your diet or by using supplements. Even though it may increase gas, you need to do that if you want to get rid of hemorrhoids. All you have to do is add 25 to 30 g of fibre every day. Some of the very good sources of fibre are legumes (lentils, split peas, black beans, lima beans and baked beans), whole grains (barley, oatmeal, bran flakes and brown rice), vegetables (Greenpeace, broccoli, artichoke and Brussels sprouts) and fruits (pears, apples, bananas and raspberries).

Be careful with the laxatives

If you're using a laxative because you are constipated, then probably you need it but you should be careful with some of the laxatives. Fiber supplements like psyllium capsules can help you to become more regular when you are constipated and they also help you in prevention of hemorrhoids. You have to be very choosy about laxatives. Find out which laxatives work fine with your body and use only them. Probably osmotic laxatives are the best ones for you because they helping preventing hemorrhoids. These laxatives increase the water content in the gut and thereby reduce constipation.

Exercise

If you want to get rid of hemorrhoids, you will also need to exercise and you will need plenty of it. If you exercise more, the possibility of getting rid of hemorrhoid will increase. When you exercise, your colon will stay more regular. However, you have to be careful about the type of exercises you are engaged in. You should not try exercises that put too much pressure in your abdominal parts. You should also avoid weightlifting because it will cause training and will result in hemorrhoid formation. Keeping yourself active and fit will ensure that you are not spending more time sitting. It will also reduce the pressure put on the veins in your lower rectum. It is good for you to stay away from lifting heavy weights and such other activities which may strain your body. There are plenty of moderate exercise is available such as yoga, walking, swimming etc. which will not increase your hemorrhoid problem but rather will help you by keeping your organs in fine condition.

Drink more water

If you're suffering from hemorrhoids, it also means that you probably are drinking less water than required. You will need to increase your water intake. When you have adequate water, it helps you by ensuring healthy bowel movements. By drinking more water you can prevent constipation and thereby reduce haemorrhoid problem. You need to drink 6 to 8 glasses of water every day to make sure that you gradually get rid of haemorrhoids. Drinking more water will also offer you other health benefits.

Go with the urge

If you have an urge, you should not stop it. Go with it. This may seem very simple but it is a very effective method of keeping hemorrhoids away. You cannot ignore Mother Nature and when you do that, problems arise. Listen to your body and relieve yourself whenever necessary. If you have a habit of stopping your urges, it may be a very detrimental habit in the long run and you should avoid it at any cost.

References
1. Hemorrhoid No More
2. Hemorrhoids: Modern Remedies for an Ancient Disease
3. Hemorrhoids

How to protect yourself against uterine fibroids

Nov 6, 2016

1832

With the following tips, you'll be able to protect yourself against uterine fibroids.

Exercise regularly

If you exercise regularly, you are less likely to develop fibroids. Uterine fibroids are caused due to hormonal issues and imbalance. Studies done in different parts of the world have found that if you are physically active, the risk of having uterine fibroids reduces drastically. If you work out seven or more hours every week, it will help you to keep away from fibroids for several years in future. What type of exercise should you try? You need some vigorous exercise because studies have also found that rigorous exercise is much more beneficial in eliminating the risk of fibroids in comparison to light or moderate exercise. If you engage in vigorous exercise for three or more hours every week, you'll be able to reduce the possibility of fibroids by 30 to 40%.

Green tea

Green tea is very helpful for you if you want to avoid uterine fibroids. Researchers have found that green tea is capable of preventing development of fibroids in rats. Besides, green tea also offers other health benefits. It can reduce the severity of symptoms when women suffer from uterine fibroids. However, you have to be little careful while drinking green tea because it has higher caffeine and if you're sensitive to caffeine it may cause irritability or nausea, which is seen in case of some people.

Maintain your weight

Uterine fibroids are more common in overweight or obese women. So, it will be wise to maintain your weight and keep it within the limit. Higher occurrence of fibroids in overweight women may be the result of higher levels of oestrogen in them. If you are overweight, the risk of fibroids in future increases by 10 to 20%. Women who are very obese have a 2 to 3 time's higher risk of developing fibroids in comparison to women with normal weight. Your BMI is above the normal range, and then you are considered as overweight or obese. You can always check your BMI by using different websites or you can also use this formula weight (kg) / [height (m)] 2 or weight (lb) / [height (in)] 2 x 703. Maintaining your weight will also have other health benefits and you will also prevent other medical conditions in future. Exercising regularly can help you to maintain your weight. Watching your diet will also ensure that you maintain your ideal weight.

Change your diet

When you want to prevent a particular medical condition, you need to make some changes to your diet. There are some foods that you need to avoid and some foods that you may need to include in your diet. Studies have found that if you consume red meat, you may have a higher risk of uterine fibroids. So, it is wise for you to avoid it altogether and if that is not possible, at least reduce the intake. However, there are other health benefits of reduction of red meat consumption because it is linked to other health issues like cancer, cardiovascular disease, and mortality. You will need to include foods with higher vitamin D. Such foods include fatty fish like mackerel, salmon and tuna. It can help you to reduce uterine fibroids risk by 30%. If you already have existing fibroids, then it will also reduce the size of those fibroids. Studies have also found that if you increase your dairy consumption, it may lower the risk of fibroids especially in African-American women. Such dairy products include milk, ice cream, cheese etc.

References

1. Fibroids Miracle
2. Uterine fibroids: current perspectives
3. Uterine Fibroids

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