Journaling: A Great Way to Record Memories and Relive Them

If you know anyone who is elderly, chances are you find yourself regretting that you did not ask them about their past sooner.

Perhaps it is too late and that elder simply cannot remember.

Maybe you were just too busy with family or career to ask those questions or record them.

However, awareness is half the battle. If you are aware that you would like to do something in regard to journaling an elderís life story, now is the perfect time. With the internet being what it is, it is easier than ever to record it all.

Journaling is a great way to record memories and to relive them.

But don’t leave it too late… begin now.

Journaling while you are young enough offers many benefits.

For example, journaling while you are in your middle age offers you the benefit of looking back while you are still able to recall some of those memories. Your childhood memories can bring lots of laughter, tears, and memories to cherish.

Journaling also gives you the opportunity to bond with your children and other younger family members. They will more than likely get a kick out of seeing the clothes you wore, the styles that were popular, and most of all laugh at your hairstyle back in the day.

If you have children that are old enough to assist you in creating a scrap book or using programs on the internet to create memory books, then look at journaling as an opportunity to match times, places, and dates all in one place while you still remember them.

Journaling is a great way to take some quiet time to yourself as well. Going back to visit your past with fondness is a great way to reminisce.

If you are journaling with an elder, what a wonderful time to bond once again. Journaling provides that elder with a sense of accomplishment looking over a life well lived, those who have gone, and how grateful they are for you and their family and loved ones.

Journaling is not only a great way to record memories and relive past memories, it is also a great way to stay young. Believe it or not, fond memories contribute to a happier and healthier life.

Journaling is something that you can do in your middle ages or as an older adult, by yourself, or with the help of someone else. Recording special memories and events helps to pass the time and leaves something for future generations. Journaling keeps you young in mind, body, and spirit as well.

How about a blog?

As long as you are contected to the internet, you can create and maintain a simple blog that will grow over time into something really interesting. Blogs can easily be set up in minutes – there are plenty of tutorials online.

I would recommend WordPress.com as the best place to start, it’s really easy. You can read my blog at LongLifeSociety.com. It’s fun and you can work on it at your own pace.

How to Become an Active Participant in Your Anti-Aging Process

For most, old age is not something we think about until we feel its onset during middde age.Until then we are busy being young – and anyway, who wants to think about getting old?

We associate old age with nursing homes, hospitals, and loneliness. Who wants to think about that? However, as we feel our bodies begin to age, we start to wonder about the end.

It’s then the time to understand we have choices, and being proactive in our now is one of the best choices we can make when it comes to being proactive in our aging process.

There are many ways to do this. Here’s four to start…

Staying Connected via Social Media

Social media and the internet is a great way to stay in touch with loved ones where ever they are, as well as learning about developments around the world.

Learning how to use a computer to keep in contact and being able to surf the internet offers many benefits.  as well. For example, learning a new skill or even returning to school are great ways to meet people with like interests.

Follow Your Interests

Joining a club will allow you to persue your passion, meet like minded people and remain connected to the world. And if there isn’t a society locally, then look online – there is bound to be a Facebook group or online learning to suit you.

Now is your change to live out those life-long dreams that you didn’t not have time to get to before due to family and work constraints.

Stay Active

There is no need to become sedentary as your body slows. There are clubs for just about any activity from walking to yoga and anything you could imagine in between.

Taking a local class has many benefits for aging. You are being both social, working your mind as well as being active.

Be of Service to Others

Being useful keeps you feeling wanted. There are many options for voluntary work and helping in schools and youth organisations. Being a companion to someone you know is something that requires nothing but an open heart and listening ears.

There are many wayss to remain young in mind, body and heart which will help you enjoy aging.

On Aging

I was transfixed the first time I read ‘Life Extension’ by Durk Pearson & Sandy Shaw, back in 1984. I learnt about ‘free radicals’ and their damaging effect on ageing and was introducing to anti-oxidents as a way of combating them.

I was drawn in to the idea that we would extend our lives beyond the present day average. Maybe even living past 100 in a healthy state.

In 1988 I came across Dr Roy Walford’s ‘120 Year Diet’ and discovered calorific reduction (CR).

Roy limited his intake to below1,000 calories a day (the average male is recommended to consume 2,500). He based this on the many controlled experiments on a wide range of animals, from fruit flies to mice, that consistently led to control groups on an extremely low calorie diet living significant longer that those who ate the average intake.

Roy passed away in 2004,  from the auto-immune disorder Lou Gehrig’s disease. He was aged 79, around the average for an educated, middle-class white California male of his generation.

So is life extension discredited?

I don’t believe so. Firstly Roy’s death was caused by a rare disease that is exacerbated by a low-calorie diet.

Secondly,  growing scientific consensus is pointing to the fact that ageing is not inevitable.

The search for eternal youth is a story of con-men and liars peddling a wide range of snake oil elixirs, pills and potions with no possibility of working.

And still, the search continues as we wait for our first 125-year-old.  (The record stands at 122 years – achieved by Frenchwoman Jeanne Calment, who died in 1997.)

 

But the truth remains that medical science is improving healthcare, allowing more of us to reach our potential. Life expectancy is constantly increasing all around the world as infant mortality rates continue to drop because of improved diets, increased prevention of disease and better medicine.

As yet we haven’t conquered age. Increased life expectancy means more and more of us are not having our natural lives shortened by disease or illness.

And yet, almost daily, comes news of interesting medical experiments that may led to a breakthrough. More and more experts now say that science will be able to increase human lifespan.

It’s is believed that medicine will be available to delay serious illnesses, not just to deal with an existing illness, but to guard against it happening in the first place.

This would give us at least five or more extra years of healthy old age and allow the 120 year barrier to be breached again and again.

Until recently, scientists working on increasing the longevity of fruit flies or laboratory mice have admitted their work and those positive results may not work on human genetics in the same way.

However there is now a much wider belief among researchers that it will be possible to influence humans – to improve their genetic structure – in a way to reduce disease and to increase renewal of tissue, muscle and bone.

The science of why humans age has seen big leaps in understanding over recent years. It wasn’t long ago we believed our bodies simply wore out, like machines.

But this can’t be true as our bodies are equipped with efficient repair systems that keep our cells healthy for ­decades.  Ageing is not entirely inevitable. Several organisms appear to hardly age at all and live for centuries.

Humans are among the longest-lived of all species, but our longevity is exceeded by some giant tortoises which can live for nearly 200 years.

Bowhead whales have recently been found, alive and well, with antique harpoons embedded in their skulls which can be dated back to the 1790s. Some of these animals may be more than 300 years old.

According to the Guiness Books of Records, the longest undisputed lifespan for a male is that of Jiroemon Kimura of Japan (1897–2013), who died aged 116 years, 54 days and the longest documented human lifespan is that of Jeanne Calment of France (1875–1997), who died at age 122 years, 164 days.

Nature’s pattern is that big creatures get to live longer than small ones.  Evolutionary theory states that animals age at a rate commensurate to their likely survival time in the wild. Mice age quickly because – being small and feeble – they are likely to be eaten, starve or perish due to cold before too long. It makes no sense for a mouse to be equipped with disease prevention systems if it is likely to be killed by a predator within months of birth.

Evolution therefore ensures a mouse’s body is full of sex hormones so it reproduces before being eaten to ensure the survival of the species.

Elephants age slowly because they are designed to live longer. They can survive long periods of drought and starvation, so they have more advanced disease resistance. In addition they possess complex DNA repair systems to ensure their bodies can self repair, keeping them going for half a century or more.

Large birds also live a long time because they have few predators and good mechanisms for survival. Over time they have evolved to become better able to cope with aging in order to make the most of their expected life span.  For this reasons, a large bird ages much more slowly that a mouse.

 

This is fine in theory, but knowing why we age tells us little about how we age – and even less about what we might be able to do about it.

Now, new advances in DNA analysis – reading the entire genetic codes of organisms – have opened up exciting new areas in ageing research, allowing ­scientists to pinpoint individual genes which may be be responsible for the breakdown in our bodies over time.

The original anti-ageing hope lay on the discovery of free radicals (waste chemicals in our ­bodies). Scientists investigated free-radical neutralisers called antioxidants such as Vitamin C.

They found excessive doses of Vitamin C could increase free-radical damage and hinder the body’s natural repair mechanisms.

In the 1960s at Univeristy Calfornia, Los Angeles, Dr Roy Walford was exploring the potential links between food and longevity. Working with mice, he found that restricting their caloric intake by about 40% could nearly double their life span — but only if the diet was started at a very young age and they consumed a nutrient-rich diet that prevented malnutrition.

The diet preserved both physical health and mental agility. He found that a 36-month-old mouse that had been fed the restricted-calorie diet could run a maze with the facility of a normal 6-month-old mouse.

Calorie reduction to extend life has been replicated in many other tests, with a variety of species, including primates.

Significantly it has been found to work with older animals as long as calorie reduction was introduced gradually.  When experimenters abruptly switched mice to a low-calorie diet, the animals suffered a variety of adverse effects and their life spans were usually shortened dramatically. But Dr Walford found that easing the animals into the diet over a two-month period allowed them to live at least 20% longer.

So Roy Walford decided to become the first human to test calorie reduction, eating fewer than 1,500 colories each day.

He believed his experiment a success, despite dying at the age of just 79.

He considered the onset of ALS began during the 1991 Biosphere 2 test. Biosphere 2, (biosphere 1 being Earth) was a $150-million, 3-acre, glass-enclosed structure built to determine whether humans could live in a self-sustaining environment on another planet, such as Mars. In the enclosed atmosphere, levels of nitrous oxide rose dangerously and began damaging his brain cells by the end of the two year experiment.

He considers calorie reduction increased his lifespan in the face of this disease.

In theory calorie reduction should work for humans. Research points to the fact that extreme calorie restriction switches on a genetic mechanism called a stress response. This has evolved to allow animals to survive tough conditions such as famine and drought.

The bodies of mice – and possibly those of humans, too – react to starvation by boosting their repair mechanisms, triggering anti-inflammatory responses which slow the damage done to vital organs as they age.

Since Roy Walford’s death, two large scale experiments have been carried out on rhesus monkeys. (The rhesus shares about 93% of their DNA with humans).

In the US, the National Instute on Aging (NIA) ended a 20 year study which tested calorie restriction on rhesus monkeys in 2012.  One group of monkeys were fed a healthy diet and the second group recieved the same food, but 30% less of it. The study concluded that the reduced calorie group didn’t show any health benefits over the first group.

The University of Wisconsin-Madison’s National Primate Research Centre’s began an ongoing study in 1989 with 76 rhesus monkeys.  As of 2014 the 38 monkeys that received 30% less food have show signs of better health and longer life span and the 38 monkeys that are allowed to eat what they want.

The leader of the Wisconsin study, Rozalyn Anderson, says her team’s results show that “absolutely, calorie restriction does work.”

Along this study, drug companies have been looking to isolate chemicals that mimic calorie restriction, without having to reduce normal food intake.

A lot of money is currently being spent by the big drug firms on anti-ageing drugs. So it is probable that the future will bring pills to chemically to copy the effects of a near-starvation diet and increase lifespan in humans.

When this happens, the quest will then be to improve the quality of life over a 130 -150 year life span.

There is a big difference between being a healthy 100 year old as opposed to someone the same age, living with dementia and unaware of the world around them.

A Long Life In A Nutshell

 

The life expectancy in and around the world is increasing each day. The Long Life Society is dedicated to rigoursly testing methods of extedning the duration and quality of your life.

As society brings us huge advances in terms of the way we live, now more and more people look to advance the duration and quality of how they live.

Average life span increases thanks to advances in disease prevention. But the maximum life span still remains around 100 years. We have been proof that changes in your lifestyle can extend that maximum to 120 years and beyond.

Here are our 3 areas of interest

1 Body

Nutrition: There is now plenty of scientific evidence to prove that reducing your colorie intake will help you to live the age you would like to live. The body needs food to function, and with out a proper diet we will be starving vital organs from functioning. Overeating is poor for the body and makes the heart work harder.

Exercise on a daily bases will increase chances of one getting brittle bones and stiff joints when you get older. Working out can give your heart a good pace, which helps you to continue a healthier lifestyle without feeling sluggish. Stress and anxiety can be reduced with exercising.

Sleeping will help with body functions, less stress, and anxiety. Sleep helps you to think clearly. Get a good routine for sleeping. Find out how much sleep you really need. During the day, perhaps you if are not working, you could take a 20 minute nap, which could help you feel better during the evening. Everyone is different so you will need to find out for yourself what your body requires for sleep.

2 Mind

Stress, depression, and anxiety: All of these are things that a person should really work on and think about to reduce stress, depression and anxiety in their life. Not only is it harming you, it is causing stress to the heart. We need to learn to live with these things and learn to relax.

Smoking you must give it up. Not much to say about that. It is not good, smells bad, and tastes bad. Your heart and lungs don’t like it. Give it up.

Keep the doctor appointments. See your doctor as often as they would like you to go. Have yearly check ups to assure that things are ok with you. We need to take an approach of preventive care.

3 Spirit

Above and beyond our physical bodies and minds there exists a universal life force we all tap into. As children it seems obvious. We follow our passion and have all the energy we need. Over time our ability to access this energy source becomes weaker. Get this back and you will have all the energy you need and you will become unstoppable in life.

Aging Gracefully – Tips and Pointers

 

Some people just never seem to age. They sail through life with energy and passion.

Is this genetical or can you do something to help?

The answer is yes to both. Of course, inheriting great genes will help, but there is a lot you can do to extend your active life.

The Physical Body

Take care of your body now, it will take care of you later. If you eat properly, exercise, and get enough fresh air and sunshine, you will more than likely be healthier as you age. Using sunscreen and staying hydrated at all times are essential to feeling your optimum best as well.

Your physical body is a building that houses your being. You are responsible for what comes into that building. Eating right is the perfect way to protect yourself from the pitfalls of aging.

Everything from your eyesight to your muscles and joints will respond to the natural course of aging. However, the more positive input such as whole grains, fresh fruits and vegetables, the better chance you give that physical body of aging gracefully.

The Spiritual Body

Every individual has some type of spirituality – not necessarily a religion, but a spiritual point of view. Examples of spiritual activity are – doing the right thing, helping others, being part of a family and a community. All these things are not purely mental activities. Walking along a beach and watching the sun set over the waves can be a deeply moving experience – something that lifts your soul and gives you an inner strenght.

Being in touch with nature has health benefits as well. That inner peace and strenght allows you to roll with life’s punches and get on. There is beauty all around, so open you eyes to it. Stop for a minute and enjoy life.

Just because you are aging or have aged, does not mean that you are not still a vital part of a community. If you reach out to others you will always be the definition of aging gracefully.

The Mind

How vital and vibrant your mind is depends on how you treat it as you age. If you fill your head with negative talk or surround yourself with negative situations and individuals, your body and your aging process will show this.

If you keep a positive attitude, read daily, keep abreast of news in your community and around the world, and stimulate your mind with puzzles and games, you will find that your mind will age better – and you will feel better as a result.

You will find that an active mind is better able to deal with stress and problems as you will have better perspective on life.

My advice is ‘stay curious’ as you go through life.

Fresh ideas for living longer

As we grow older, ageing becomes our adversary. The process of ageing causes us to loose strength as it weakens the muscles and joints. The metabolism decrease, while ageing deprives us of the pleasures we once enjoyed in life. In time, ageing becomes a crippler, which eventually drains the life force from our bodies. Each year, millions of people are dying from old age, and the figures of ageing are expanding ever-faster.

Degenerative ageing is the process of growing older, yet new studies show that we can slow down this process. We can control ageing, or else slow ageing by balancing a diet, changing our lifestyle, habits, and take medical advice that will help us live longer, healthier, and happier.

Nowadays, new research is showing scientific measures that have proven to reduce ageing. The researchers are working hard to understand ageing, while using intervention tactics in the ageing process. Hopefully, new breakthroughs will lead to healthier, longer, and happier living.

A healthier life increase today is the process of scientific measures, where the formulas discovered enlarge life span tremendously, as the measures taken reduce the risks of age-related suffering. The conditions often lead to major health problems and finally death, thus science is now working hard to find ways to live longer, healthier and happier while reducing ageing.

News media, health spas, doctors, and more are promoting diet, exercise, better lifestyles, and all while using technological strategies, and innovative medical discoveries to reduce ageing.

What we can do…

We can assist in finding new remedies to reduce age by staying informed. We can also assist in educating the communities, as well as funding for research. The funds will help scientists develop medicines for future support. A longer life will augment the time we spend living healthier as we advance in knowledge, as well as continue research to live and learn.

What can I do personally to live longer?

Eat a balanced diet, exercise, continue doctor visits and seek out advice. You must also learn to listen and take action to live longer, healthier, and happier.

You can improve your daily habits.

Smoking, drinking, using drugs are all improper lifestyles that cause poor health and death. When you smoke you increase the odds of cancer, lung disease, blood clogging, strokes, and more. When you drink excessively, your liver is at risk. You may suffer depression, which causes additional problems that will advance ageing.

Using illegal drugs or overtaking prescriptions can cause the vital signs, as well as the organs to function improperly. Stress increases, which often strain the vital organs. Sometimes the affects of smoking, alcohol, and drugs will not show until you advance in age. The vital organs, brain, sight, heart, all in time however will show evidence of your poor living conditions at a youthful age.

Over-the-counter drugs or prescription drugs is sometimes used as a sedative, or else a “high,” which also causes harm. AS you continue to misuse prescription drugs, your vital organs, metabolism, heart, and overall health will diminish. If you are confused about the usage of drugs, prescriptions, alcohol, tobacco, and so forth we encourage you to research to learn more now. Learning is growing, which can help you move to live longer, healthier, and happier. Stopping your bad habits now is a way to grow, live, and stop ageing and poor health. You can stop now and move to exercise and diet to live longer, healthier, and happier.

To learn more about living healthier, happier, and longer, continue researching the market and ask your doctor for advice that can help you grow.

3  Ways To Overcome Fatigue

Fatigue is a very common complaint that most senior seem to experience but it should not be disregarded and put down simply due to age. There are a lot of underlying factors that cause fatigue so it’s important to understand what is happening in order to overcome the problem.

Sometimes this fatigue is caused by illness such as anemia, thyroid disorder, diabetes, depression or poor heart conditions. Here you will need to consult your doctor and get to the root cause.

The second possibility is that you are a long way from peak fitness which will contribute to fatigue whenever just a little extra effort is required.  This can easily be sorted by incorporating exercise into your daily routine.

As a third of your muscle mass is loss as you age, daily exercise routine is vital to keep you strong.  Your lifestyle should have exercise built in, every day.  This will improve circulation, not only to your body but to your brain. Your thinking process will naturally become slower. Don’t let this lead to loss of confidence. Be prepared to go a bit slower.

It’s important to develop strategies so you don’t feel negative about this.

Here are three ways to brighten your day…

1 Exercise

Some form of regular physical activity in your daily routine is essential to improve your circulation, build muscle mass, sharpen your brain and get you in motion.

2 New Outlook

Take on a challenge and you will be invigorated. A new interest will test you mentally and force your learn new ideas. It will roll back the years as you become a student once more. Even better if it involves you getting up, out and about and active.

3 Network

Keeping in contact with friends and family will lift your spirits and keep you involved in life.  Of course face to face is best – but email, FaceBook and Twitter allows you keep in touch on a daily basis no matter where your contacts are. Locally there will be plenty of clubs and societies that are crying out for help. Most would welcome your assistance with open arms – so look around and offer your valuable services. They will be appreciated.

To sum up – Get the balance right – don’t take on too much. But if you are involved in a project it’s an adventure that will energise you. Everyone loves an adventure – they’re exciting, and it’s wonderful to be part of something.

7 simple mediation tips

The best thing about meditating is that it doesn’t require a lot of time. All you need is to set aside 20 minutes per day for this beneficial exercise.

Use the following steps to set up your own routine for meditating and aim for at least once, if not twice, per day.

1 Select a Time

You want to choose a time that is convenient for you. During this time period ensure that you will not be disturbed. You need to feel relaxed and your mind should be free of worry.

Many people enjoy meditating either as the sun comes up or goes down. If possible you could even meditate outside.

2 A Quiet Location

This is very important as you don’t want to have your spouse or children interrupt you. A quiet room in the house would work or even a secluded spot in your garden.

3 Your Position

You need to sit comfortably while meditating. While sitting cross legged, or in the lotus position, is recommended it is not always necessary. You can sit comfortably on a chair and still receive the same benefits.

4 Meditate Before Meals

If you eat a large meal you often feel tired and lethargic. This is why it is best to meditate before you eat. But, do not try and meditate if you are on the verge of getting really hungry, otherwise your concentration levels will be disrupted.

5 Warm Up

As with any type of exercise you want to warm up, even if you are just going to be sitting down. This helps to get your blood flowing to all areas of your body and your brain. Plus it helps to make you feel more alert and ready to meditate.

6 Smile

Just the act of smiling can help you feel more relaxed and comfortable. Remember you are going to learn how to relax and allow your mind to wander. Feeling happier is one easy way to make this happen.

7 Your Eyes

During the meditation process you will be sitting or standing with your eyes closed. When your 20 minutes are up you don’t want to rush to open your eyes.

Instead, give yourself plenty of time to become aware of your surroundings again. In the same way you don’t want to jump up and run for the phone! Allow your body to return to its conscious state again.

By following the above seven steps you can easily reap more benefits from your sessions. Remember that the more often you meditate, the easier the entire process will be for you.

Learn To Exercise Correctly

Exercise plays a vital role in helping you live longer.  It will improve your body’s muscle mass as well as making you feel good about yourself. Exercise will help you lose weight but also will relax both your mind and body whenever you are stressed.

Even a short body workout will release endorphins, those happy hormones, in the body. Thi will improves yo well-being,  increased your concentration and raise your energy right through the day.

Whilst exercise is a wonderful thing, it can lead to injury when performed the wrong way. It is always best to learn the proper way of doing it.  Most people just get started and unknowingly put their bodies into the wrong posture or stance. This usually results in strains. Proper body position is an important habit which will help you stay fit.

Do it Right

The more knowledgeable you are about which exercises to perform and how to do them, the more you will benefit.  When exercising, your body compensates to maintain balance by increasing muscle strength.  Your body always tries to balance whatever changes it feels. Shifting from one position to another must be done properly if you want to stay mobile for a longer time. Keep in mind that some movements are not correct even if it feels good. It is important to keep track on how a specific exercise should be done. Don’t just go on how it feels.

Start gradually. It always takes time and patience to see results. It is good to learn slowly and surely, building your confidence. Your cardiovascular fitness, flexibility and muscle strength will improve gradually. Plus there’s less chance of injury. Gradual movement and muscle strengthening routines will help you maximize and enjoy the benefits of exercise. You can start with simple forward reaches to loosen you hamstrings. Forward presses will improve muscle strenght in your chest and some triceps kickback will do the same for your triceps strength.

Don’t think you have to join a gym. All you need is your body and determination.

Eating To Slim

Living your life at your optimum weight is recognised as being on the keys to a long life.

Most of us carry more weight that we should because of three reasons…

1 Calories

It’s all too easy to eat too many calories. Dining out, eating portions that are too big, snacking too frequently, stocking up on high-fat foods or consuming sugary drinks are all easy traps to fall into.

2 Activity

With so many labour saving devices and use of the car, most people are just not active enough.

And it’s inescapable that inactive people will carry extra amounts body fat.

3 Muscle Loss

A natural process of ageing is that you lose muscle. So it becomes easy to acquire fat as your metabolism slows.

Since muscle assists in burning calories, you’ll discover that it is more difficult to burn off what you consume. At the same time, your body requires fewer calories the more you age, even if you’re active.

Variety is the key

When you consume an assortment of different foods, you enjoy a wide variety of different tastes, you’re not bored will not feel bored plus you’ll be getting a wide range of nutrients.

Here are 6 tips to help you enjoy your food and lose weight at the same time..

1 Always eat breakfast

Medical research points to the fact that consuming breakfast is one of the most crucial things you are able to do to lose weight. During the nighttime, your metabolism decelerates. Consuming a balanced breakfast – like high-fiber cereal, fruit and milk – assists you to jump-start your body in the morning and it will burn fuel a lot more effectively throughout the day.

2 Plan our meals around high-fiber foods

You’ll find you are less hungry if you consume additional vegetables, fruit, legumes (like beans, lentils and chickpeas), as well as whole grains. Always consume three meals and two to three snacks daily. Once you have skipped a meal or snack, you will often consume more at the next one too frequently.

3 Watch your fats

Since you require some fat to remain healthy, make certain you select healthy fats rather than unhealthy fats. Unhealthy fats are saturated and trans fats. Healthy fats include monounsaturated and polyunsaturated fats. They could really cut down your cholesterol levels and your chance for heart disease and stroke. Healthy fats are found in vegetable oils, fish, nuts and seeds; even so, since nuts and seeds are as well high in calories, consume them in low amounts.

4 Only a couple of calories less a day

To sustain your weight, you want to burn off the same amount of calories you consume. Merely a couple of additional calories daily can tip the balance. For instance, an additional one hundred calories daily sums up to ten pounds of additional weight by the end of a year.

One hundred calories is as little as a piece of bread and butter or one can of pop.

If you are able to scratch out those additional calories, or do more to burn them up, there is no reason you can not keep up your weight or even drop off a couple of pounds. Clean out your cupboards and make the healthy selection the simple selection.

5 Control your portions

Research shows that just about all people underrate the amount of food they consume daily by as much as one-third. For instance, a portion of fresh veggies amounts to a half a cup of broccoli, one portion of grains amounts to a half a cup of brown rice or pasta, one portion of meat is two-and-a half ounces of lean beef and so forth.

6 Select your fluids wisely

What you drink may be just as significant as what you consume. Only one soft drink daily can accumulate to ten pounds yearly. Regular soft drinks, fruit juice and alcohol are all high in calories (soft drinks, particularly, can also add to tooth disintegration). Even coffee and tea may be packed with calories if you add sugar, cream or whole milk. As well, fancy coffees, liked flavored lattes and cappuccinos, can be as calorie-rich as a piece of cake.