Nowadays, many people suffer from overweight problems, sedentary lifestyle, or both. If for some reason you decide to change only one of the issues - more physically active or lose weight, which could be the better option.

According to Aerobics Center Longitudinal Study, in which researchers monitor the health, body weight and exercise levels of more than 14,000 middle-aged men for 11 years, being more physically fit may be more beneficial than losing weight. The level of physical fitness of the participants was estimated by measuring their metabolic equivalents (MET) through a treadmill test.



The results showed that men who maintained their fitness levels, compared to those whose levels declined, over the course of the study, reduced the possibility of dying from cardiovascular disease by about 30%, even if they didn't lose any significant excess body weight. The men whose physical fitness was improved - reduced their chance for cardiovascular disease by 40%.



How Is Physical Fitness Measured?



There are countless definitions of physical fitness, related to feeling comfort in your body and having an athletic figure, but one of the most accurate ones reflects the ability of the cardiorespiratory system to supply energy/oxygen during low to moderate-intensity exercise, as well as the ability of the muscles to utilize that oxygen.



A clear and effective way to measure fitness levels is by using a treadmill for estimating peak physical capacity. While you are running on a treadmill, the speed and incline are gradually increased until you can't go any further. The fitness capacity is usually measured in METs - the amount of oxygen used while resting or sleeping. The respective number of METs is estimated through a formula according to the speed and incline at your peak performance.



Increase Fitness to Reach Closer to Your Healthy Weight



Reaching and maintaining a healthy weight, and increased physical activity are proven to be two of the best things you can do to improve your long-term health. But what if you are overweight and inactive? This study and many others suggest that being more active is a good starting step toward better health.



The increase in the amount of physical activity and/or exercise depends on age, gender, current fitness levels and individual characteristics. It is not important where you are starting from. If your fitness is low today, you can boost it with performing regular activity that challenges your body, and gradually improving it by slowly increasing its levels in the long-term. There is no need for strenuous exercise, in terms of health related fitness, it can often lead to more negative than positive effects. To challenge your body, means to work hard enough to speed up your heartbeat and breathing.



For people who don't regularly train their heart, lungs, and muscles, any increase in activity is great. But as much beneficial as physical activity is, it alone can't lead to great weight reduction. To further improve your health and decrease the risk of developing many diseases, this study and countless others before it, suggest that you still would want to reduce your excess body weight. This, of course is achieved by balanced nutrition and gradually reduced daily energy intake. Slow and gradual changes are essential, because it allows eating plans to be followed more easily, it gives enough time for the body to adapt to new changes, and the results are expected to be long-termed and sustainable.

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When you start to grow older, several changes take place in your body - and these changes often work as a chain reaction. One change leads to another. These changes take place in both men and women and contribute to the aging process.

Men usually notice these changes first when they begin to experience lower levels of the testosterone hormone. Their sex drive is off, they don't feel the same physically and emotionally and they may begin to see baldness occur.



Women lose estrogen, but they also lose DHEA. This hormone is found in the adrenals and is doled out to different hormones within the body. DHEA works as a control tower to help other hormones do what they're supposed to do.



Without enough DHEA, your metabolism gets wacky and you end up not being able to burn fat the way you used to - which in turn leads to weight gain. DHEA can keep aging moving at a slower rate - and having enough of this hormone helps stabilize muscles and fight against bone density loss. It gives energy and improves sex drive.



With the lessening of certain hormones, your body just simply doesn't function the way it should and the aging process kicks in. As these levels of hormones drop, you lose the benefit that hormones give the body.



You have to have testosterone and estrogen in your battle against aging, but there's another hormone you need, too. As you get older, you begin to have lower levels of the human growth hormone (or HGH).



Not having enough HGH robs the body of energy and weakens muscles. Without enough of this hormone, the skin will sag and bag and wrinkles and lines multiply. You begin to develop bone and joint problems and can experience problems with your heart.



You have to have the proper hormones in order to prevent inflammations and serious health risks associated with aging. Taking hormones like HGH helps the skin hold on to its suppleness.



It prevents hair loss - and this hormone is also beneficial to the immune system. For men, HGH works to fight against erectile dysfunction. This hormone can increase energy and improve memory function.



Testosterone is needed for energy and slows the aging process. It's also needed in order to keep muscles strong. Estrogen hormones keep the memory strong, fights against heart attacks and adds to longevity. It also prevents aging of the skin. Without enough estrogen, both hair and skin can begin to thin.



Another hormone with beneficial anti aging properties is melatonin. This hormone has antioxidants that fight against aging. It protects against cell damage both inside and outside the body. Supplements containing these hormones can provide anti aging benefits for you, but always check with your doctor before taking any type of supplement.

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If you're reading this you've hopefully made the decision to make real change in your life.

Whether it's with diet, exercise or something else, goals are important not just for weight loss but for success in all other areas of life.



These can be anything from staying within a certain calorie limit for the day to losing 200 lbs, to getting that promotion at work.



So what are your goals when it comes to changing your lifestyle and losing that weight?



To be safe your goals should be as realistic as possible.



Take into account the safe progression of weight loss, your realistic eating and exercise habits and plan for any deviations that may arise as well.



You may find that, realistically, a substantial weight loss regimen (and hopefully a lifestyle change) could take up to a couple years to implement.



If you're looking to lose weight fast, that may sound pretty ominous and scary, but to be honest with you, there's no way to lose weight healthfully and to keep it off that is going to be fast.



That's something that everyone who's lost a substantial amount of weight has come to grips with and that they'll probably never tell you.



If you're in it for the long haul and you've made that decision, goals can help.



Along with helping you to plan out your lifestyle change and weight loss, goals provide a much needed motivation in the process of a big weight loss.



You may have a goal in mind for a certain date (realistically planned of course) and every small step toward that goal can have positive effects on self esteem and provide extra fuel for your willpower and good choices.



Additionally, every time you exceed one of your goals, the feeling of accomplishment and pride is more than worth the mental discomfort you felt in changing your habits and working toward that goal.



That's why it's important to set frequent and, as I've said, realistically achievable goals.



Examples of achievable goals are things like staying within your calorie limit for an entire week to losing 2 or 3 lbs.



Just keep setting small goals for yourself to overcome one at a time.



Once you start racking up achievement points and conquering all these tiny goals you'll feel incredibly empowered and be able to conquer larger and larger goals.



If you set one large goal at the beginning of your weight loss regimen for a certain goal weight, and you start hitting all your little goals out of the park, before you know it, you'll have reached your ultimate goal weight and will literally feel like a million bucks.



So how can you make a goal?



Think about where you want to be in 3 days



Then think about where you want to be in a week.



Then a month.



Then a year.



Then think about where you want to be in five years.



What's a reasonable expectation for yourself to achieve in each of these time periods?



It can be anything but it has to be something that you can do realistically with a bit of a challenge.



At the end of each period of time, update your expectations for yourself.



As you start knocking your goals out, you'll find they become easier and easier.



Eventually, you'll be a hundred pounds lighter and a much happier person.



In summary, goals, like habits and planning, are essential parts of a successful weight loss program into a new lifestyle.



The best way to feel great about losing weight is to knock out a constant succession of little goals until, before you know it, you're at your optimal goal weight and you feel great.

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Autumn is a month where the fruits in the super markets start to change and the ice cream counters are reduced to hold Christmas party things such as mince pies and savoury party snacks.

Autumn food can be just as delicious as summer food if planned correctly. Salads can still be made but instead of cold fillings why not have a warmed tossed salad with a warm meat or dressing served with warm toasted baguettes and butter.



Warm crumbles with winter berries are very popular and easy to make. They make a great addition to any meal and taste wonderful.



For the quick way warm up the fruit in a pan or microwave until they are soft apply two table spoons of sugar and gently heat again. Use a crumble mix pre-made to add water and pour over the top, place in the oven until browned and enjoy with ice-cream, custard, or whipped cream.



Everyone makes it different but to make it all from scratch using fruits that are fresh and in season follow a cookery book or measures and quantities.



A popular autumn meal is casseroles served hot with fresh vegetables and dumplings. A slow cooker is an ideal way to cook and prepare a casserole. Choose vegetables that give off a lovely flavour when slowly simmered such as onions, carrots, celery, Swede and many more. Place in with a meat or quorn alternative of your choice and add a casserole mix packet for added flavour place on the lid and leave, go to work etc. After around 4 hours the meal is cooked beautifully and ready to add the dumplings, serve hot.



There is no set meal for any season but autumn is well known for stews, casseroles, soups broths and warmer dishes to take off the chill. Many famous cook and chefs bring out book with dishes inspired for autumn.

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