How Much Exercise Do You Need Every Day To Lose Weight?

How Much Exercise Do You Need Every Day To Lose Weight?
Weight loss is a goal that requires both a disciplined dietary approach and exercise, among other factors, to achieve and excel. How much exercise is needed every day to achieve your weight loss goal is a common question and not one that generally has a clear answer.
Unfortunately, there is not a magic number of minutes, reps or hours needed to lose weight, rather there are a number of variables that need to be considered in order to figure out the right number.
We’ll examine the different variables that come into play when trying to determine how much exercise is needed to give you a roadmap to determining the exercise timeframe that works best for you.Variable 1: Calories Consumed and Calorie Quality
The first principle of weight loss is that to lose weight we must achieve a caloric deficit or expend more calories than we are consuming. Thus, in order to know the amount of exercise needed to lose weight, we need to know what our daily caloric intake is, and just as importantly, what the sources are for those calories (for example, vegetables versus potato chips).
To this point, if you operate on a low-calorie diet, generally speaking, it would take less exercise to lose weight and you may be fine with a moderate 3-4 day a week training plan. Conversely, if you eat excessive amounts or use tons of supplements, you’ll need to up your exercise plan and really push to get back into the caloric deficit mode.Variable 2: Exercise Type and Intensity
The second key variable is the type of exercise, and more specifically the intensity. 20 minutes on the elliptical has a far different energy output than 20 minutes of all-out sprinting. This variable can also dovetail with our first variable, in that the greater the number of calories consumed, the more energy we may have for high-intensity exercise, whereas if we aren’t consuming too many calories, we may not need to exercise for an especially long time or at a high intensity per se.’
In general, exercise modalities that are more aerobic will require a longer time to see any sort of effective impact on weight loss. Jogging, biking, the elliptical or other options would all require a significant amount of time, potentially hours over the course of a week, to see a meaningful impact.
Conversely, anaerobic activities such as sprinting, resistance training or interval training methods will be more effective in a short amount of time, yet their intensity level is much higher and thus they have a certain level of pre-requisite fitness to achieve their full potential and results.Variable 3: What is the Weight Loss Goal? How much time do we have to achieve it?
The third variable is arguably the most important, what is the weight loss goal? Much like our car ride or travel plans are determined by our destination, our exercise plan and weight loss journey will be dictated by the goal we have set.
If the goal is to lose 5 pounds in two months, that is a fairly modest and achievable goal for most and would not require much additional exercise. If you were a sedentary person prior to your goal you would only need to exercise 20-30 minutes a day for 3-4 days a week to achieve this goal.
Conversely, if your goal is to lose 30 pounds in two months, the equation is radically different, and it would take an extreme amount of exercise, multiple hours every day at high intensity to achieve that same goal.Putting it All Together: Finding the Right Number
Now that we have examined the variables, we can think about how to more effectively answer the question of how much exercise we need per day to lose weight. If you have a low caloric intake, generally speaking, are planning on utilizing low-intensity aerobic exercise and have a modest goal than you might be ok with 30-45 minutes of aerobic exercise a day.
However, if you love to eat, love to lift weights and also have an ambitious goal for weight loss, you’re going to have to spend hours per day working out to reach those goals.
The ultimate recommendation would be to accurately assess your starting point as compared to your goal, look at how much time you have to reach that goal, and then make a plan accordingly to reach it rather than rely on a standard number or cookie-cutter approach that doesn’t apply to every person.


Heart Health Improved in 6 Easy Steps

6 Simple Ways To Boost Your Heart Health Today

heart healthHeart health doesn’t happen by itself and it usually doesn’t happen overnight. There are some decisions you can make today that can start you on a path towards having a healthy heart. Here are six things you can do today to boost your heart health so you don’t fall victim toheart attacks, strokes, or peripheral vascular disease:1. Look through your pantry. There are things you can eat that will increase your risk for heart disease, just as there are things you can eat that will reduce your risk of heart disease. Check your pantry for foods that are high in cholesterol, such as meats, high fat dairy products, and certain processed foods. Processed foods are also high in bad fats, such as trans fats, although the US government has made progress in reducing trans fats in the foods you purchase. Look for foods that are high in dietary sugar and replace them with low sugar foods and foods that contain no sugar. Instead of red meat, you can choose fatty fish, which are high in omega 3 fatty acids, which are considered heart healthy. Instead of cakes and cookies, you can satisfy your sweet tooth with whole fruits, which are high in dietary fiber and antioxidants, which have health benefits you can’t get through eating low fiber, high sugar foods.2. Start an exercise program. This means getting off the couch and getting out there to do some form of aerobic exercise. Aerobic exercise is particularly good at increasing your heart rate, increasing your respiratory rate, and lowering your blood pressure. You should aim to exercise in an aerobic exercise about 30 minutes per day on most days of the week. Aerobic exercises you can do include brisk walking, running, jogging, using a stair-stepper, bicycling, and swimming. Swimming is especially good for people who want to exercise but cannot tolerate the wear and tear on the joints. You should also consider doing some kind of weight training about two days per week. Weight training tones muscles and increases your basal metabolic rate so that you can burn calories more effectively, even without exercising. You should make exercise a family affair so you can do things as a group and reduce all of your family’s risks of heart disease.

The perils of sneezing incorrectly

the perils of sneezing incorrectlt
Although no one likes a cold, you have to admit that a powerful sneeze can feel pretty good. In fact, I’ve heard that a sneeze is equivalent to one-third of an orgasm.
I’m fairly sure that that statistic isn’t backed up by peer-reviewed research, but you get my point.
But, as a wise man once said, ‘All that glitters is not gold.’ Sneezing may give you a pleasurable shiver, but, as we shall learn, it can also cause significant damage to your innards if you do it wrong.
Spontaneous rupture of the back of the throat is a rare occurrence. When it does happen, it is most often caused by a surgical procedure gone wrong or blunt neck trauma.
So, when a young, healthy 34-year-old who hadn’t been in an accident rocked up at an emergency room with a ruptured throat, the doctors were a tad perplexed.
The man explained that he had attempted to quash a sneeze by blocking his nostrils and mouth. He experienced an immediate popping sensation in his neck, which quickly swelled up. As time passed, it became painful to swallow, and his voice vanished almost entirely.
When the doctors examined him, they detected cracking and popping sounds, or crepitus, from his neck down to his ribcage. Crepitus is a sign that air bubbles have gained entrance to the deep tissues and muscles of the chest.
A scan confirmed that, as expected, the man had air bubbles in places where there shouldn’t be any air.
It turns out that one of the man’s sinuses, perhaps the piriform sinus, had perforated thanks to the sudden increase in pharyngeal pressure.
Just to give you the low-down on related medical terminology, when a gas enters tissues beneath the skin, it is referred to as subcutaneous emphysema. Meanwhile, pneumomediastinum occurs when air is found in the mediastinum, which is the central compartment of the thoracic cavity. Just to give you the low-down on related medical terminology, when a gas enters tissues beneath the skin, it is referred to as subcutaneous emphysema. Meanwhile, pneumomediastinum occurs when air is found in the mediastinum, which is the central compartment of the thoracic cavity.
This unfortunate man experienced both of the above.Via
Image courtesy

Healthiest Pizza at Dominos

Healthiest Pizza at Dominos

Finding the healthiest pizza at Domino’s takes some work. You would think that with all the nutrition information online that it would be easy.
Unfortunately, because Domino’s pizza has so many options including different crusts and toppings, it can be hard to find a healthy one.
Domino’s, unlike your neighborhood pizza joint, has aDomino’s calorie calculator for its pizza. You can also find a PDF of all the nutrition facts to wade through.
I took a look at the MeatZZa and Pacific Veggie (specialty Domino’s pizzas) as well as creating my own pizza to see if I could create my own healthy Domino’s pizza
This is the MeatZZa and I picked it to have a basis for comparison. Obviously, no one is going to think anything called MeatZZA is going to be the healthiest option.
The nutrition facts for one slice (1/8th of a large pie) of MeatZZa are:370 calories, 17 g fat, 7 gsaturated fat, 37 g carbohydrates, 3 g sugar, 16 g protein, 2 g fiber, 930 mgsodium, 12 SmartPts
Here is what you get for all those calories:
This photo is taken on a 9 inch salad plate (not a bigger dinner plate). I wasn’t surprised about the calorie amount as much as I was surprised by the sodium. When you bite into this slice,all you taste is salt.
It is kinda sad because it would be nice to taste the cheese, meats, and sauce but the amount of salt simply drowns out any other flavor.
BUZZZZZZ! Not healthy (or tasty).
This pizza is called the Pacific Veggie and I chose it because it sounded healthy to me. It has roasted red peppers, onions, tomatoes, black olives and SPINACH. Take that Popeye! When you look at it, do you see all of that? I don’t. I only see a sea of cheese.
I thought this pizza was going to be a big improvement over the MeatZZA but I was not impressed. It seems Domino’s has figured out a way to ruin a pile of vegetables.
The nutrition facts for one slice (1/8 of the pizza) of Pacific Veggie:310 calories, 11 g fat, 5 g saturated fat, 37 g carbohydrates, 4 g sugar, 13 g protein, 3 g fiber, 660 mg sodium, 10 SmartPts
This did taste better to me than the MeatZZa (less salty) but all I could really taste this time was the cheese.
BUZZZZ! Better but still not a healthy choice.
Here is a pizza that I created usingDominos calorie calculatorHealthiest Pizza at Dominos
It has a thin crust, light cheese, and mushrooms, onions, green peppers, and roasted red peppers.
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Cold Or Allergies: How To Tell The Difference

Cold Or Allergies: How To Tell The DifferenceIt’s springtime. Pollen is in the air. Lots of it. Your car is coated with it, and you can’t sit on your patio furniture without having a backside covered in it.
Many people deal with seasonal allergies every year. They know the drill. On the other hand, you may have never had outdoor allergies in your life. But don’t be fooled, adults are newly diagnosed with allergies on a regular basis.
‘Maybe it’s just a cold,’ you say to yourself. It seems a lot like a cold. The symptoms are awfully similar. And June from work has it, too. So how do you tell the difference between a cold and allergies?

You Have Allergies If You’re Experiencing…

Clear, Watery Drainage.

In response to allergens, your mucous membranes become more productive. Allergens provoke your body to create mucus with histamine which leads to swelling of the nasal passage and production of clear, watery drainage.
This does not include gunky, green, globs. Yellow, red, or brown doesn’t count either.

Symptoms Past 7-10 Days

In the beginning, your symptoms will be really bad, but your symptoms will stay the same far beyond the normal window of a cold. In fact, they stay the whole entire time the allergen is in the air. For instance, ragweed or grass pollen can linger for six weeks.

Itchy, Watery Eyes

This may be the most uncomfortable allergy symptom for some folks. Your eyes release histamine when they come into contact with pollen floating in the air. Then they turn red and beg to be itched. Your lacrimal glands produce fluid to attempt to rid your eyes of the allergen.


It’s common to sneeze with colds, too, but you’ll notice that sneezing with allergies accompanies you going outside, and not necessarily inside.
If there’s an open window or door, then you’re likely to sneeze inside. But most of the time, your sneezing occurs when you’re in close contact with the allergens.

Symptoms that Worsen in Certain Situations

Like with sneezing, you know it’s allergies if your symptoms get worse depending on where you are. It’s not just sneezing, but all of these symptoms. If you’re out for a picnic and you notice your symptoms flaring up, then it’s allergies.

You Have a Cold If You’re Experiencing…


Although fever isn’t super common for most people, some individuals do get a mild increase in temperature. You know if you’re having a fever, then it’s definitely not allergies.

Body Aches

Again, not always common with colds but because it’s a viral infection, your body may experience aches and discomfort as it tries to heal. Mild aches is not a thing for allergies.

Thick or Discolored Discharge

What’s tricky here is that nasal discharge with a cold can be watery in the beginning, like allergies. But as the days progress, your discharge will become thick and, most of the time, green. That’s when a neti pot comes in handy!

Symptom Changes or Symptom Resolution

The average cold lasts seven to 10 days with varying degrees of symptoms. Usually, your symptoms start with a sore throat that resolves and leads to congestion and nasal discharge.
The absolute maximum length of time for a cold is two weeks. Anything more than that is either allergies or more serious infection that needs to be addressed by your physician.

Final Thoughts

Despite the differences, you’ll treat a cold or allergies exactly the same way. Lay on the nasal decongestants, steroids, and antihistamines, or whatever natural remedies you favor.
If you have a cold, you’ll want to rest and heal. With allergies, you’ll simply need to be patient and avoid the allergen, which can be a bummer when it’s so beautiful outside this time of year.

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5 Ways to Keep Mosquitoes from Ruining Your Summer

keep mosquitoes from ruining your summerWith all the current news about the spread of the Zika virus, mosquitoes are no longer just annoying but can pose a serious health threat in certain parts of the world. Here are 5 tips on how you can protect yourself…
Even when mosquitoes are not carrying viruses or other diseases, they appear to be on a mission to ruin summer fun.
No one wants to pay for cookouts and pool parties with itchy bites. Here are five ways to keep the pesky insects away, according to the Greater Los Angeles County Vector Control District’s public information officer, Levy Sun:1. REMOVE STANDING WATERkeep mosquitoes from ruining your summer
This is the single most effective way to prevent mosquitoes from invading your home and backyard. And if you need an incentive to dump out containers sooner rather than later, there’s this: Mosquitoes can lay 100 eggs at a time, and those eggs can become biting adults in just one week’s time.2. REACH FOR THE RIGHT REPELLENT
The insect repellent aisle can be overwhelming with so many options, and some, like DEET, are controversial. But in terms of effectiveness, Sun said, repellents listing picaridin, IR3535 or DEET as their active ingredients should work well. A natural repellent choice is oil of lemon eucalyptus.3. PUT A FISH TO WORK
That’s right – a mosquitofish will gladly prey on mosquitoes as they attempt to breed in water, as well as on mosquito larvae. If you are lucky enough to have a standing body of water on your property, like a pond or an ornamental fountain, you can request some mosquitofish from the Vector Control District onlinehere or by calling the district headquarters at (562) 944-9656 or the Sylmar branch at (818) 364-9589. But note: It is against California Department of Fish and Wildlife regulations for private citizens to plant mosquitofish without a permit.


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