I know that moving more and eating less will help me lose weight, but is it necessary to count calories too?
I would consider it if you have no idea how many calories you currently consume or how many you burn with activity. Otherwise, it is going to be difficult to determine how much weight you might lose over time when making changes. Most people underestimate calories consumed while overestimating those burned with exercise. This leads to frustration and confusion when the scale doesn’t budge, and can in turn, lead to a return to old habits.
Diet and activity levels vary from day to day, so it is also helpful at least initially, to stick to a consistent food and exercise plan, so that you can more accurately calculate your intake and output. If weight loss stalls, you will know it is time to adjust again.
It goes without saying that food choices should be healthy so that you benefit nutritionally while you are losing weight. Typically highest in calories and lowest in nutrients are manufactured (processed) foods, alcohol, and foods with added sugars or fats. Some examples of foods that can help with weight management and good health are vegetables, fruits, lean meats, lentils, legumes, whole grains, fish and egg whites.
Calories burned with exercise depends on many things, including:
1) Intensity (light, moderate, or maximum effort), frequency and duration.
2) Body weight and composition (the heavier and/or the more muscle a person has, the more calories are burned). 3) Type of activity. 4) Current fitness level.
Keep a food log, so that you can determine which ones contribute most to your calorie intake.
The popularity of fitness trackers make it easy to track progress. If you don’t have one, considering wearing a pedometer to track how many steps you take throughout the day.
Don’t set unrealistic goals or compare yourself to others. Instead, day by day, just stick to your chosen plan of eating healthier and exercising more. Focus on your successes, and if setbacks occur, use them as a learning opportunity.
Being at an “ideal” weight doesn’t necessarily equate to good health. Someone considered overweight who has a healthful diet and exercises regularly can be healthier than an average/underweight person with poor habits. Location of body fat is important, so it is a good idea to take a waistline measurement once per month. Excess abdominal fat ups your risk of developing Type 2 Diabetes, high blood pressure, and coronary artery disease. Risk is higher for men whose waist circumference is greater than 40 inches and for non-pregnant woman, more than 35 inches. Measure just above the hipbones, keep tape horizontal all the way around, do not pull tape tight, and measure just after exhaling.
As a child you may have enjoyed spending time outside in the spring and summer without experiencing so much as a sniffle due to allergens, or allergy triggers. Now that you are an adult, if you have started to experience allergy symptoms — itchy, watery eyes and constant sneezing — you are not alone.
Each year, allergies affect nearly 50 million people in United States alone. They can affect all age groups, and it is not uncommon to develop allergies as adults. Most adults develop allergies in their 20s and 30s.
An allergy occurs when your body perceives a substance to be harmful and overreacts to it. In Ohio pollen from trees, flowers, ragweed and grass, as well as spores from mold, are often the culprits of seasonal allergies. If you deal with allergies that are more than just an inconvenience, it is with good reason. Dayton was ranked as the most challenging city in the Midwest for allergy-sufferers, according to the Asthma and Allergy Foundation of America’s 2016 Regional Rankings.
While people can experience a wide range of allergy symptoms, the most common symptoms include sneezing, coughing, nasal congestion, itchy or runny nose, watery or itchy eyes, itchy throat, wheezing, itchy skin and hives. Some people only experience mild allergies, but for others, these symptoms can make life miserable.
“Seasonal allergies are fairly easy to identify as they occur around same time every year,” says Soumya Nadella, MD, a Kettering Physician Network family medicine physician at Sycamore Internal Medicine in Miamisburg. “Based on a person’s history and physical exam, a doctor may be able to diagnose and prescribe treatment or refer the patient to an allergist for further evaluation.”
Dr. Nadella says simple changes such as keeping your windows closed, installing an air filter, using an air conditioner to clean the air, or staying indoors when mold and pollen levels are high may help you control symptoms.
Not everyone who has allergies has asthma, but many people with asthma also have allergies. Allergies can trigger your airways to narrow. It is important to know your allergy triggers so you can avoid them.
Common asthma triggers include:
• Dust mites, animal dander, mold, and pollens from trees, grasses and flowers
• Cigarette smoke, air pollution and certain chemicals • Respiratory infections • Physical activity • Stress. But if avoiding allergens isn’t possible or doesn’t provide relief, Dr. Nadella says, other steps may be needed.
“Over-the-counter medication, prescription medication and allergy shots are available to those with more severe allergies. Talk with your primary care physician if you suspect you have allergies.”
Your doctor may recommend allergy testing to see what allergens affect you. Testing usually involves placing small amounts of allergens on your skin to determine if there are any reactions.