Can You Lose Weight By Eating Less And Exercising More Heart Healthy Lifestyle – Are You Making These 3 Mistakes That Sabotage Your Heart Healthy Life?

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Heart Healthy Lifestyle – Are You Making These 3 Mistakes That Sabotage Your Heart Healthy Life?

You are approaching middle age or seniority. You feel good. You exercise regularly. You are active and you control your weight.

If that’s you, you can tell yourself that you live a heart-healthy life and don’t have to worry, right? is wrong Three common lifestyle mistakes you’re overlooking are sabotaging your efforts to maintain a healthy heart. You are not alone, most people do.

Or, you took action because you knew what you had to do before your heart was seriously weakened. You’ve made a commitment to lose weight, adjust your nutrition and become more active, or break a bad health habit.

If that’s you, it’s time to learn about common mistakes that cause more stress instead of strengthening your heart.

Mistake #1: Over exercising.

Weekend warrior exerciser! You try to make up for the past week by sitting for long hours or at a slow pace with no activity in between. Then on the weekend you engage in high-intensity aerobic exercise for extended periods of time. Such an activity schedule increases the risk of heart attack.

What to do instead:

  1. Schedule 30 minutes of moderate-intensity aerobic activity per week. You can also break it up into 15 minute chunks. It can be brisk walking or jogging, cycling, climbing stairs,… It’s important to get the heart rate up. Be fun and active on weekends: family outings, gardening, swimming, playing with kids and/or dogs, etc.

  2. Know how long you sit during the day: For every hour you sit, stand up and stretch, moving your body, arms and legs for one minute.

  3. Pay attention to any activity you can add during the day: walk up the stairs, walk more briskly, get up from a chair with an extra push of energy.

Mistake #2: Neglecting to get enough sleep at night.

The scientific evidence regarding chronic sleep deprivation and health is overwhelming. Less than 7 to 8 hours per night can eventually lead to a number of serious health consequences, one of which is a failing heart. The body needs to recover from the restlessness of the day and return to its balanced functions.

What to do instead:

Prioritize sleep. You must decide what to change in your lifestyle to regularly get 7 to 8 hours per night. Whether it’s cutting out late snacks, switching from a heavy to a light early evening meal; Adjusting to alcohol or caffeine at night, late TV, or anything else you need to change to keep you up late.

Catch-up sleep is not healthy sleep or sleep induced by sleeping pills. Heart healthy sleep requires a regular pattern. Don’t expect immediate results. The body needs time to readjust.

Mistake #3: Focusing on calorie control instead of healthy calorie management.

You may hold your normal weight but lack the nutritional balance of carbohydrates, fat and protein. This causes your body to slowly fall into metabolic distress. The overall effects are ultimately harmful, especially to your heart.

Losing weight means losing calories. But how you lose calories is the key to staying healthy.

Eating less and exercising more – yes, you will burn calories faster and lose weight. But you create hormonal imbalances and stress your body functions, especially your heart.

Cutting calories through crash diets, extreme nutritional changes – yes, you can lose weight quickly but at what health cost?

What to do instead:

The key to achieving and maintaining a heart-healthy weight isn’t about short-term dietary changes. It’s about a healthy diet, regular physical activity, and a lifestyle that balances the calories you consume with the calories your body burns.

Focus on achieving long-term changes and evaluate your nutritional lifestyle. If you eat less, exercise less intensely but stay active. Be simple, practical and use general guidelines.

Are you consuming 20 to 35% protein, 20 to 35% fat, and about 30-40% carbohydrates of your daily calories? Do you keep balance most of the time at each meal?

To evaluate yourself Nutritional quality On your diet, answer these questions:

  • Is most of your protein lean and low in saturated fats, some plant-based and include fish?

  • Does your fat intake consist of more than 10% solid fat, such as butter or other dairy products? If yes, should you cut back and replace with monounsaturated oils that are free of trans-fats, such as olive or canola oil?

  • whether your carbs come predominantly from complex sugars like fresh fruits and vegetables (healthy) or simple ones like refined sugars (health killers); Do they contain enough fiber, such as nuts, seeds, fruits, beans, bran, etc.

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