Heart Stress Weight Loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
Blood Pressure: How it Impacts Weight Loss & Tips on how to Reduce Stress on Your Heart and Promote Weight Loss
Do you get on the scale regularly checking for weight loss?
Do you avoid getting on the scale?
There are benefits to getting on scale regularly, such assessing your overall health risk for a chronic illness.
Maintaining a healthy weight for your height is essential to preventing and/or managing high blood pressure.
The days are gone for High Blood Pressure being the “Silent Killer.”
Take in these 3 “Must Knows” that you can do to prevent or manage High Blood Pressure.
Must Know Tip #1: Exercising More (Heart Stress Weight Loss)
Those that have been following me a while, know that I am also certified as a personal trainer. Not all movement contributes to overall heart health. It’s more than about exercising more (or even harder). It’s about exercising effectively and efficiently!
Not all movement contributes to overall heart health. It’s more than about exercising more (or even harder). It’s about exercising effectively and efficiently!
For example, walking 10K steps a day is wonderful and yes better than nothing. Usually, these 10K are part of a normal day rather than power walking.
The heart rate is usually not increasing therefore the heart muscle is not getting used to its max potential to build strength or endurance. Also, the body in fat burning mode.
Effective physical activity not only helps control high blood pressure (HBP or hypertension), it also helps you manage your weight, strengthen your heart and lower your stress level. A healthy weight, a strong heart and general emotional health are all good for your blood pressure.
Another key point, there is no magical exercise that will cure all diseases or promote “the most” weight loss. Find the form of exercise, you enjoy the most and will consistently “do” benefits your heart the best as well as the total body
These activities are especially beneficial when done regularly:
- Brisk walking, hiking or stair-climbing
- Jogging, running, bicycling, rowing or swimming
- Fitness classes at your appropriate level (I am a cheerleader for instructor-led classes when not able to have a trainer – in person or online)
- Activities such team sports, a dance class or fitness games
TAKE AWAY MESSAGE: Think of exercise you enjoy and schedule it like a meeting. Stay committed and don’t allow everything that comes up to derail you from working out. Set priorities, everything is not an emergency. Get to the issue after you workout!
Must Know Tip#2: Eat well (Heart Stress Weight Loss)
So, what does this REALLY mean. First let me say what this does NOT mean – Restrict, avoid, limit, cut off CARBS!!!!
Lower and/or control CARBS – Yes
Eat well is not JUST about CARBS. Its about getting the right mix of Protein-Fat-Carbs
Aim for an eating pattern that’s rich in:
- Fruits
- Vegetables
- Whole-grains (beyond Oatmeal)
- Low-fat dairy products (does not include Almond, rice, oat or other similar type milks)
- Skinless poultry and fish
- Note: extra lean pork, beef and steak are just as lean as poultry and fish)
- Nuts and legumes
- Non-tropical vegetable oils (tropical oils are coconut oil and palm oil – high saturated fat)
Must Know Tip #3: Maintaining a healthy weight; lose weight if you are overweight. (Heart Stress Weight Loss)
First let’s define with overweight and obese mean.
Overweight. If your doctor says you’re overweight, that means “you’re slightly over what’s considered healthy” and your risk for developing high blood, Diabetes, High Cholesterol is increased
Obese. Obesity means having far too much body fat. It’s about much more than your clothing size or how you look. It can seriously affect your health.
A few markers to determine overweight or obese are BMI and waist circumference and Waist-to-Hip ratio. All three used together will give a fairly accurate picture of risk of heart disease and other conditions that are linked to carrying extra weight.
Take the First Step & Keep Your Perspective
It’s not about being a certain size. It’s about small steps that add up to better health over time.
If you lose as little as 5% to 10% of your weight, it starts to make a positive difference.
Focus on what is possible for you and what you can commit to, even if it’s just for right now. You can make the decision again tomorrow and build your way to where you want to be, day by day.
Sandra Recommends
New Year, New You!
Ready to lose those unwanted pounds and feel your best?
Instead of going back to tweaking your intermittent fasting window or trying another version of Keto, it’s time for a fresh new approach!
It’s time to stop going it alone and get the support you need to succeed at ditching unwanted pounds and to feel your best!
As Einstein said, “Insanity is doing the same thing over and over and expecting different results. “So, if your current strategy hasn’t given you the results you deserve, why keep doing it?
Body Reboot Blueprint® 30 days to reset & recalibrate weight loss and energy levels® is open for registration.
What better time than now to start a proven program that will benefit your body from the inside out!
- Ditch restrictive diets and temporary fixes such as intermittent fasting, Keto, Ozempic, Metformin, and shots!
- Blast away the body fat and wear clothes that have not fit for years!
- Score lasting energy levels and do the things in life that are enjoyable!
- Drop the extra pounds and improve blood pressure, blood sugar, and wake up feeling rested and refreshed!
Take advantage of the early bird special from January 15 – February 15. Reserve your spot now at https://actionchoices.com/bodyrebootblueprint
( www.ActionChoices.com/jumpstart )
Another Sandra Recommends
Listen to the FB LIVE Replay for more insightful information on this BLOG.