BODY MASS INDEX BMI - Food and Health

BODY MASS INDEX BMI

Body mass index vitae mass index is a metric or measure that is used provide a snapshot of an individual's health and one number its purpose is to describe the relationship between a person's height and weight in clinical terms it's used to describe an individual's adiposity or body fat percentage its usefulness stems from the fact that it better estimates an individual's body fat than just body weight alone for example an individual who is 5 feet tall and weighs 150 pounds would be considered overweight while a person who is 6 feet tall and 150 pounds would not it's not a perfect metric and it does have limitations but it's pervasiveness in the world of medicine nutrition and its ease of use are reasons to understand it BMI was developed using the metric system in that equation is rather simple it's mass in kilograms divided by height in meters squared in the SI system which is what is used in the United States is mass in pounds divided by height in inches squared times 703 and there are dozens of calculators available online check the description below for one from the National Institute of Health body mass index is classified according to the table below numbers to remember are the normal range which is eighteen point five to twenty four point nine under weight being anything under eighteen point five and then over weight which is 25 to twenty nine point nine obese which has different classes but is generally anything over 30 and then morbidly obese would be anything over forty the higher your BMI the higher your risk for certain diseases such as heart disease high blood pressure diabetes gallstones breathing problems in certain cancers these health risks increase even more as the severity of an individual's obesity increases despite the limitations of BMI these risk factors are well established in the literature research has shown that an individual with a BMI over 25 classified as overweight and a BMI over 30 classified as obese increase the risk for the following conditions death from any disease or cause which is all cause mortality coronary heart disease which is essentially heart attack type-2 diabetes cancers specifically Demetrio breast and colon hypertension or high blood pressure dis lipedema which can mean high cholesterol and triglycerides stroke also known as cerebral vascular accident liver and gallbladder disease sleep apnea and respiratory problems osteoarthritis and gynecological problems including abnormal menses and infertility individuals

The BMI under 20 specially under eighteen point five depending on which resource you use are increased risk of medical problems as well unfortunately because the underweight folks are much fewer and farther between they don't get the same attention as the 1.3 billion overweight and obese adults that said being underweight has increased risk of death from any cause as well malnutrition vitamins and mineral deficiencies and then complications of vitamin and mineral deficiencies such as osteoporosis can also increase your risk of immunosuppression and infection as well as respiratory disease and gynecological problems body mass index is not without its limitations the first is at the level of adiposity for a given BMI value varies by race for example a white male with a BMI of 25 has 21 percent body fat an Asian male has 23 percent and an african-american male 20 percent this variability is true at all levels of BMI and for both males and females of all three races this suggests that the mean BMI associated with the development of an adverse metabolic profile varies by race the current w-h-o guidelines listed above apply to whites Hispanics and blacks and for Asians the current cutoff underestimates the amount of risk BMI is also considered to be an inaccurate measure of adiposity individuals with lean body mass such as athletes and weight lifters individuals with more muscle mass and to have a higher BMI despite body fat percentages in the low or normal range for example an individual who is 63 and weighs 235 pounds with about 10 percent muscle to fat ratio will have an ascertain determined BMI of 29.4 which places that person in the overweight territory and extremely near being named large on the other hand it might think little of muscle to fat ratio in older individuals or those who have lost muscle mass these limitations have led researchers and industry experts to suggest that BMI is an actor measurement of obesity despite insane accuracy it's simple to calculate and widely used despite the widespread use of BMI other body measurements may be better predictors these include neck circumference waist circumference waist to height ratio and waist to hip ratio there's evidence to support the clinical utility accuracy of these measurements but they are not widely used in clinical medicine so in conclusion BMI is regularly used to measure whether an individual is underweight normal weight overweight or obese a high BMI which is greater than 25 and overweight folks and greater than 30 and obese is associated with a myriad of health risks a low BMI meaning less than 18.5 also has increased health risks and finally BMI has two major limitations its accuracy varies by race especially in Asian folks and is limited in individuals with lean muscle mass...

The Negative Effects of too Much Salt SODIUM ON YOUR BODY? - Food and Health

Negative Effects too Much Salt SODIUM) ON YOUR BODY?

The negative effects of having too much salt circulating your body by better understanding the effects of salt on your body you may better be prepared to manage and restrict restrict your salt intake when appropriate if you haven't watched my brief lecture on how salt specifically raises your blood pressure I would encourage you to check that out typically consuming too much salt is something that occurs over time in a disease process it contributes to our chronic diseases however I will briefly mention that there are some acute processes as well too much salt an acute setting can lead to something called hypernatremia or too much salt in your blood this occurs because of dysregulation of sodium water or both and this is a different disease entirely and so I'm going to focus strictly on the chronic effects of sodium and hypertension let's pretend for a moment that we're talking about patient acts who has chronic hypertension his son pretension has caused in part because he consumes far too much salt every day the American Heart Association recommends 1,500 milligrams per day but he consumes three times up 4,500 milligrams per day the following is a list of diseases he's at risk for secondary to his high salt levels in subsequent high blood pressure first thing is kidney damage over time the excess fluid and circulation and elevated blood pressure can actually damage the kidneys one of the roles of the kidney is to filter your blood remove waste products and toxic products and send them off to your bladder in the form of urine when your kidneys are damaged these natural filter stopped working as effectively as these filters stopped working talk to some toxic substances begin to build up in your bloodstream and can cause all kinds of secondary issues this is why people with end-stage kidney disease require dialysis because their kidneys are no longer filtering or functioning appropriately and we use a machine to substitute that job for them the second thing is arterial damage chronically elevated blood pressure puts stress on the walls of your arteries because these arteries need to maintain pressure at the begin to thicken and stiffen to compensate for that increased pressure

This process is known as arteriosclerosis or hardening of the arteries at the same time these thickened arteries can actually begin to narrow leading to arterial stenosis or narrowing of the arteries this combination of hardening and narrowing is a setup for disaster over time these damaged arteries can dilate in bursts perform blood clots they send elsewhere or get so narrow that blood can no longer flow through them properly and since the arteries job is deliver oxygen aided blood to the organs that they flow into this can lead to organ damage downstream as those organs become deprived of oxygen the third thing it can really do is heart damage several things happen to heart muscle and arteries when chronically elevated blood pressure under these stress of pumping against that high blood pressure the heart muscle actually hypertrophy or gets bigger much like skeletal muscle and an athlete these the arteries of the heart known as the coronary arteries also can narrow stiffen like arteries anywhere else now fortunately the increase in heart muscle means that it requires more oxygen to do its job and when combined with those narrow and hardened arteries you have the classic setup for a heart attack high salt can also cause brain damage the arterial damage I mentioned can lead to reduced blood flow to the brain the narrowing and a hardening of the arteries can occur in the arteries of the neck known as the carotid arteries as this process evolved if the blood pressure remains elevated parts of the narrowed carotid artery can break off under pressure and it can end up somewhere on the brain circulation once there the oxygen deprived branches you can die leading to a full-blown stroke another way that this can manifest is a series of mini strokes over time that can cause a type of dementia known as vascular dementia there are a few other things that can also occur chronically elevated sodium has been linked to osteoporosis stomach cancer kidney stones and headaches in addition to putting you at risk for the other diseases have you sought to take Kim manifests with these signs and symptoms and they're all essentially signs of water retention it includes puffiness bloating weight gain and excessive thirst so in conclusion just a few key points here chronically consuming too much salt or sodium can lead to hypertension hypertension can lead to damage to your kidneys heart brain and blood vessels it also increases your risk for osteoporosis stomach cancer kidney stones and headaches and you may also notice puffiness bloating weight gain and excessive thirst... 

Vitamin D to Promote Testosterone Production - Food and Health

Vitamin D to Promote Testosterone Production

The research and evidence regarding vitamin D supplementation and testosterone there is a fair amount of research out there that is compelling and growing so I took some time to summarize it and condense it for your benefits so the question is how does vitamin D regulate testosterone it's not very well understood but it is believed primarily to occur because vitamin D inhibits the process of Roma Tai's ation in which testosterone has changed into estrogen it also appears that vitamin D may enhance the sensitivity of cell receptors in the testicular glands that produce testosterone the evidence is as follows a 2008 study showed the risk of Falls and the elderly was reduced more in individuals with increased testosterone vitamin D and calcium when compared to only elevated testosterone levels what this does is suggests a synergistic relationship between testosterone and vitamin D in 2010 men with sufficient vitamin D levels had significantly higher levels of testosterone and free androgen index and significantly lower levels of sex hormone binding globulin when compared to men with insufficient and deficient vitamin D additionally testosterone levels followed a seasonal pattern peaking in August and being at their lowest levels in March in a 2011 study researchers found men who supplemented vitamin D had significantly increased total testosterone by active testosterone and free testosterone when compared to baseline levels conversely the control group did not show any significant increases in any of these levels more recently a 2012 study found that vitamin D levels are literally associated with testosterone levels up to about 75 to 85 nanomoles per liter where the relationship begins to Plateau and just to be fair I did find a 2013 city that had negative results the authors of this study administered supplemental vitamin D and found no significant effects on serum or total free testosterone however they did find that serán vitamin D was a predictor of testosterone levels how much vitamin D do you need according to the National Institute of Health the recommended daily allowance for individuals over 18 is 600 international units per day and 800 international units per day after the age of 70 however for individuals will start diseases related to vitamin D deficiency such as chronic a disease the recommendations are higher also folks who live at latitudes more distant from the equator either north or south are greater risk of vitamin D deficiency as well the suggested 600 to 800 IU's per day may be appropriate but still subclinical for optimal vitamin D one of the studies I referenced use 3 thousand international units per day so talk to your doctor about measuring your level and ask before you begin supplementing more than the RDA sources the best source of vitamin D is natural sunlight obviously however that's not always an option and dietary sources include supplements fatty fish including salmon tuna and mackerel fish liver and beef liver cheese egg yolks and fortified foods namely milk and breakfast cereals and so in conclusion it's worth noting that many of these studies are looking at individuals who have a vitamin D deficiency for one reason or another like most vitamins minerals and supplements there's almost certainly a saturation point at which the advantages die down in regards to testosterone it appears to be generally certain that men with low nutrient D will have an expansion in testosterone when they start enhancing that benefit is not as obvious or well studied in men who have normal vitamin D levels and on a final note and the grand scheme of things vitamin D supplementation has relatively few if any major side effects when taken at the recommend daily allowance and should be a part of a baseline supplement regiment for weight lifters and athletes you...

Health Benefits of Phytates and Phytic Acid - Food and Health

Health Benefits of Phytates and Phytic Acid

A set of compounds called phytic acid which are more well known by the title fight aids they have any other fancy names that I can barely pronounce about will list for your benefits phytates are the primary form of phosphates storage in most plants especially in seeds but also in beans legumes and grains along these lines they become a significant wellspring of phosphorus for us as shoppers of plants as a rule non ruminants don't separate phytates well since we need the enzyme phytase that specifically targets them for metabolism when we do consume them we digest them down to other inositol phosphate termed I p12 ip6 and while all technically different are essentially metabolites of the phytic acid we have consumed vitamin D appears to aid in this digestion and the more vitamin D available the better the absorption and just as a side note vitamin D calcium and phosphate regulation in the body all occur in concerts historically phytates have received a bad reputation although their existence has been known for decades they were not embraced due to their tendency to buy minerals in the gut before they're absorbed slowing absorption and also influencing the activity of other digestive enzymes the perception was generally speaking the more any giving mineral we absorb the better so if I say it's inhibit absorption they must be bad correct one thing phytates are known to do is regulate iron absorption in folks who are at risk of iron deficiency or who are actively iron deficient this may become problematic however in a Western diet high in red meat we typically consume too much iron and this has been linked to an increased risk of heart attack stroke and cancer so fight a gas it may all things considered lessen our danger of those illnesses by hindering retention of iron from numerous points of view phytic corrosive acts like a nutrient and since it has phosphorous appended you could state mineral too truth be told some nutritionists would argue it should be considered an essential vitamin

The question is what can or what does fighting acid do for us so what does the evidence say perhaps the most promising and impressive potential of phytase are in its anti-cancer and anti tumor functions although the research is very early the potential is promising phytates have Antioch anti-inflammatory and immune enhancing activities all of which appear to help them target cancer cells it may block the proliferation of new blood vessels that allowed cancer cells to spread amazingly it may even rehabilitate cancer cells causing them to act normal again early evidence is promising especially for breast kidney prostate and colon cancer and of course there's a lot of research ongoing early research also suggests that high levels of phytic acid reduce your risk of developing atherosclerosis a disease process that increases your risk of heart attacks and also decreases the likelihood that platelets will stick to hardened arteries phytates are partially excreted in urine and may bind minerals during that process and so early evidence also suggests that it helps prevent the recurrence of kidney stones unsurprisingly like most things in the gut it does influence the pancreas and may help blunt the bump and blood sugar we get after eating food more researchers need to determine the implications of this finding but it will likely help with the sensation of feeling full longer and potentially help with diabetes management and prevention hemochromatosis is a disease where your body does not excrete or metabolize iron appropriately and you eventually suffer from your body dumping iron all over your body it is best managed with the help of a doctor who specializes in the disease but phytates may well help reduce absorption of iron in these patients who already have too much for osteoporosis I found a study that compared phytate consumption and found that

I had a protective effect against osteoporosis suggesting low phytate levels may be a contributing factor to the disease process and finally phytic acid is a natural antioxidants so I briefly want to touch on this mineral binding activity it's a real thing phytates clearly buying iron calcium zinc and manganese in the gut and this can affect your body's absorption however if you eat a balanced diet without excessive amounts of phytic acid then these effects are likely to be of minimal consequence the parts of the world where phytates may have the biggest effect on inhibited mineral absorption is in low-income countries where mineral fortification is uncommon and nutritional deficiencies are common there are some in the nutrition world arguing or gathering evidence to argue for D vitamin in these of the world to prevent the development or exacerbation of mineral deficiencies the other area of concern is individuals with iron deficiency who are also a risk of a fighty induced exacerbation of their illness if you are concerned about the loss of mineral absorption from phytic acid you can consider the following to potentially blunt the impact of that effect and that includes cooking or heating the foods that contain them soaking or fermenting and then also adding vitamin C or vinegar in your preparation that said the argument that certain plant foods are unhealthy because of the 5ik acid content seems unfounded although they bind minerals there's little evidence suggesting this is clinically significant and most people and the evidence is starting to mount that they have benefits although Heights and seeds whole grains and beans the content does vary widely from plant to plant so good examples include almonds beans Brazil nuts peanuts walnuts rice bran wheat bran and sesame seeds final question is do you need to worry the short answer is probably not if you consume a healthy balanced meal the evidence suggests you will not develop any mineral deficiencies from your phytate consumption and that this may actually confer some benefits the argument by some that certain plant foods are unhealthy because of their phytic acid concentration should also be taken with a grain of salt although we do need more evidence and research to make broad recommendations and draw firm conclusions and individuals without any major mineral or vitamin deficiencies phytic acid and moderation appears to be beneficial so in summary we can say phytic acid is the primary form of dietary phosphorus it has promising anti-cancer activity while research is ongoing it may also help with cardiovascular disease kidney stones insulin resistance hemochromatosis and osteoporosis it does bind and inhibit the absorption of iron calcium and zinc this does not appear to be clinically relevant in most individuals however iron deficiency anemia folks then individuals in developing nations may be more at risk than the average person the best dietary sources are seeds and you probably do not need to worry about the negative effects of phytate consumption if you consume a balanced diet...

Health Benefits of Fish Oil OMEGA-3 FATTY ACIDS - Food and Health

Health Benefits of Fish Oil (OMEGA-3 FATTY ACIDS)

Health benefits of omega-3 fatty acids you hear a lot about those in the news and you don't always know why people take them so I just wanted to sort of summarize the reasons that you should be taking them there the polygon saturated fats which we know are the good ones and they take a few weeks of consistent consumption to become therapeutic so just keep that in mind there's three types that I won't really spend much time on but just so you know one is alpha linoleic acid 2 is eco Panta Noack acid and decos x hexanoic acid anyway three types of omega-3s most of them and they're mostly found in fish although you can find with other things and the omega-3 part just refers to the where the first double bond appears in the polyunsaturated fat so the most important benefit of omega-3 fatty acids refers to the cardiovascular risk factors so here are the things that it absolutely does it lowers triglycerides significantly and may have a modest rise in HDL which is good as well as a modest rise in LDL which is not good it lowers blood pressure lowers your resting heart rate improves cardiac muscle relaxation filling and efficiency so some really good positive benefits there additionally it may also actually reduce the risk of arrhythmias it is also known to reduce coronary heart disease mortality including the risk of fatal Mis and sudden cardiac death and individuals within without known coronary heart disease it reduces total more tired total mortality and also lowers the incidence of heart failure and it may actually reduce the progression of atherosclerosis as well and it's unknown at this time whether it reduces the risk of acute coronary syndrome or stroke and more studies are needed it appears to have a very modest effect on increasing your glucose but that doesn't appear to affect the hemoglobin a1c so it's a sub-therapeutic change in in blood glucose it may actually reduce the risk of developing diabetes it may also help regulate skeletal muscle calorie expenditure and reduce the rate of weight gain in obesogenic environment and hypertrophy it may actually augment protein synthesis although we don't really know how that works it increases glycogen resynthesis rates and glucose oxidation so it helps your scales muscles recover faster and utilize that sugar it also increases the muscle cells ability to switch from glucose to fat for oxidation and it may actually decrease the rate of muscle degeneration it also has a bunch of anti-inflammatory properties so it may suppress some immune modulators which I won't get into as well as inflammatory factors I also has numerous neurological and nervous central nervous system effects against known it's been shown to reduce aggression stress and those that probably occur through suppression of noradrenaline it may also improve memory and decrease the risk of depression as well as have a synergistic effect with other antidepressants and also can increase cerebral blood flow in individuals who have a low dietary intake of omega-3s it has some other benefits

I may have a protective effect for diabetics for developing diabetic nephropathy it may have protective effects against your skin for skin cancer and for sun lights and burns as well as as being helpful with people who have systemic lupus erythematosus and then during pregnancy and breastfeeding it's still a little bit controversial but I believe the recommendations are that it is generally okay to consume one or two servings of fish a week for fish oil and you should you're supposed to avoid certain fishes such as shark swordfish mackerel tilefish because those ones are known to have higher levels of mercury and you should target ones that have shrimp light tuna salmon pollock and catfish but basically with breastfeeding and if you're pregnant or trying to become pregnant you can probably consume small amount of these in safely but you should also talk to your OBGYN before you do that side effects they'll basically a gastrointestinal disturbances you can get from the fish oil supplements it may modely increase your risk for bleeding although has it been tarnished show an increased risk of hemorrhage or anything like that and surprisingly there's actually no significant risk for mercury although we know that fish have work forgetting them if you stick to supplements from cod sardines and mackerel you'll actually reduce the risk of getting mercury in your fish meal supplements sources include many types of fish I just listed a couple that would be salmon mackerel Cointreau and shrimp are good sources also fish oil flaxseed oil and krill oil are also good sources and finally recommendations first obviously omega-3s confer many health benefits and are an excellent health supplement especially for cardiovascular and neurological benefits if you are pregnant plan on becoming pregnant or breastfeeding you can safely consume one or two servings a week but you should excuse me but you should discuss it with your OBGYN prior to starting it would be my advice for those who are supplementing fish oil or omega threes one gram per day is a good target number and lastly you can actually do taking the pills taken with food and will help with the gastrointestinal reflux and the so called fish burps that people get...

Human Growth Hormone - Food and Health

Human Growth Hormone

Growth hormone this peptide hormone also known as somatotropin human growth hormone or HGH is a physiologically active hormone that has a significant role in multiple processes in the human body growth hormone synthesis production and regulation occurs in the hypothalamus pituitary axis these two glands located in the mind are answerable for a wide assortment of hormone guideline that incorporates thyroid capacity conceptive hormones, for example, estrogen and testosterone adrenaline dopamine and others notwithstanding development hormone the regulatory process is quite complicated and has an entire medical specialty dedicated to it known as endocrinology so I won't dive any deeper into that discussion but I would encourage you to look it up if you want to know more now growth hormone is an anabolic hormone in other words it promotes growth and while this does include skeletal muscle it definitely is not limited to that it's also worth noting that it is not a neurogenic as opposed to say testosterone meaning it doesn't promote male sex characteristics such as facial hair and a deeper voice now the most prominent effect of this hormone is that it promotes bone growth and is the primary hormone responsible for growing to an adult size in children is largely responsible for determining height and it is modulated by several complex mechanisms secretion peaks during puberty where the most bone growth occurs and then declines with age like most hormones along with bone growth it does promote bone mineralization and calcium retention and then other functions include skeletal muscle protein amalgamation explicitly sarcomere hypertrophy increment in fit weight fat breakdown protein combination somewhere else not simply in the muscle decline cell take-up of glucose increased glucose synthesis release of insulin like growth factor one which organs pancreas regulation immune system stimulation and promoting some level of thyroid activity there is such thing as the body producing too much growth hormone naturally not from supplementation and this can lead to one of two diseases in children who secrete too much growth hormone often from a pituitary tumor you get the disease giantism think Andre the Giant this person is excessively tall often over seven feet and this occurs primarily because their growth plates had not yet fused now if you develop this problem with too much growth hormone as an adult you get something called acromegaly the difference is your growth plates are now fused so you will not be excessively tall instead you have a constellation of symptoms which includes a prominent jaw large hands deep voice and a bunch of other symptoms there's also a spectrum of disease that can affect the hypothalamic pituitary axis which regulates growth hormone secretion leading to a deficiency and this deficiency can occur as a child or as an adult often secondary to something like a stroke or cancer and there's an FDA approved growth hormone therapy available for these patients.

Growth hormone supplementation and athletic performance before I discuss the topic which one made clearly that this is an off-label use it's illegal and I'm certainly not advocating for it I'm just sort of presenting the information that is available there's limited in mixed evidence that supplementing growth hormone will improve athletic performance it appears that growth hormone does have an anabolic advantage at the molecular level but it is not clear that this helps with strength power or performance so one double-blinded study found no increase on power output or oxygen consumption another study did show an increase in insulin-like growth factor-1 but again with no corresponding improvement in strength or performance and a third study found that supplementation improves skeletal muscle synthesis is no better than a placebo one possible benefit is the build above connective tissue speeding recovery from injury without any subsequent change in muscle mass or strength again this is theoretical and not evidence-based but it is widely held to be true in the sports world and what are the side from supplementing or from having excessive natural production this can include joint pain and joint inflammation and enlarged heart muscle weakness ironically high cholesterol impaired glucose regulation and an increased risk of type 1 diabetes impotence increased fatigue and possibly an increased cancer risk and because your body regulates the hormone using a negative feedback loop long-term supplementation can actually wreak havoc on your body's ability to naturally produce growth hormone in other words you can stop reducing it altogether and this is similar to what happens with long-term testosterone supplementation so the question is should you supplement and if you haven't figured out by now the answer is very simply put no it's illegal in the u.s. at least and supplementation should only be done under the supervision of a physician the more thoughtful answer is that there is limited and mixed data that it even helps at all there's no slam-dunk study stating that growth hormone will boost your athletic performance rather the dogma in the sports world exists primarily because of what we know it does naturally and how much supplementation helps out folks who have a growth hormone deficiency furthermore there are many profound side effects including and up to hindering the ability of your body to naturally produce the hormone at all there are a few ways for you to naturally promote secretion primarily this includes exercise which is well known to allow levels to rise unchecked immediately after exercise this is certainly true of resistance training and in endurance training some studies are actually little mixed and fat long-term training can reduce growth hormone healthy sleep is the other primary booster those are the two that you should focus on other promoters of growth hormone secretion include stress starvation puberty as we discussed low blood sugar and other hormones such as growth hormone releasing hormone so in conclusion there are many important functions especially for bone growth during puberty and adolescence there are diseases where your body produces too much or not enough there is limited and very weak evidence that growth hormone boost athletic performance at all and it has many known side effects so you are not advised to supplement given this information there are natural ways to promote it and that primarily includes exercise and sleep you...

How to Burn Extra Calories at Work - Food and Health

How to Burn Extra Calories at Work

The level activity your job demands but at least a few of these should apply to just about everybody first thing is walking or biking to work any 175 person burns about a hundred calories per mile assuming that they walk about three miles per hour leave an opportunity to walk to work calories burn can add up very quickly for example one of the hospitals I worked at is about a quarter mile away so I burn about 50 calories every time I walk there and back it is too far to walk consider using a bicycle second thing is parked farther away if you do drive to work and let's be honest most people have to try parking farther away most people park as close as possible so it's usually not an issue to find a spot in the corner of the lot like walking this will increase your calorie expenditure join the community aspect of your work take the stairs 160 pound person will burn five calories for every flight of stairs they climb so if you walk up and down ten flights of stairs per day that's at least an extra fifty calories and obviously if you walk up more stories multiple times today that will add up very quickly stand up when possible standing actually burns more calories than sitting so if you're in a meeting or at the desk or some environment where you typically sit consider standing it actually increases your calorie expenditure by 50% when compared to being seated and of course you can buy desks that are vertically adjustable so you can stand up well at your computer if you do have to be seated consider using a stability or balance ball as a chair is sickening creature seated counter expenditure by as much as six percent according to a Harvard study 185 pound person burns 156 calories per hour seated over the course of an hour a day this adds up to more than 100 calories additionally it requires you to use your core muscles to maintain balance which increase your physical health and help tone your abs you can also try mini step around your desk they use resistance for your legs to do work one study published suggest that you could increase your calorie expenditure by as much as 100 calories per hour using this device and you can find them online for 

The more you walk the more calories you will burn just mentioned if you do have any joint diseases ankle weights may not be the best option for you as you could be stressing out any problems you already have exercise during your lunch break this could be walking around the building or it could mean if you have enough time to actually go to the gym either way you probably don't spend your entire lunch break eating or working so use that time to burn a few extra calories and there's a bonus and get a real workout in without more time to do other things in the evening take advantage of your employee fitness benefits this sounds obvious but it may not be many companies are becoming more aware of the impact of unhealthy folks on their workforce productivity into promoting healthy behaviors for their employees this often includes either access to gym Y at work or discounted membership to a gym nearby and if you don't have one of those perks try talking to your boss about it they may just say yes bring your fitness gear to work this could either be dumbbells or bands or something in that ballpark and keep them available at your desk there's a lot of exercises you can do while you read an email it was to a voicemail or something like that or you just do sets between tasks either way you can burn some extra calories there if you do travel for work plan ahead for those who do travel having a regular fitness routine can be very difficult make sure to bring your gym gear with you check with the hotel you're staying at make sure they have a gym if they don't switch hotels I also consider buying some resistance bands they're light and easily packing luggage and allow you to work out from your hotel room also getting others involve can be helpful that extra karma camaraderie can go a long way when you're trying something new exercising something that most people could use more open you probably want to have to trouble too much trouble recruiting more people while at work and this new group can then find times during the day or maybe even when you're not at work to increase exercise consider a treadmill desk this obviously isn't going to work for everybody but if you can do it you can really burn extra calories Mayo Clinic researchers estimate that walking on a treadmill awhile at work for two to three hours a day can actually help you shed as many as 66 extra pounds per year and finally I drink your coffee black a couple of black coffee has around five calories which is pretty negligible adding sugar and cream has a lot of extra calories around 30 to 60 calories each per tablespoon depend on what you're using and I estimate that over the course of you that can help to ismay's 10 fewer pounds of calories consumes...