4 Tips to Breaking a Weight Loss Plateau

So perhaps you started a great workout or weight loss plan and saw great results. Now after a month, you are not losing weight. You are at a plateau. This happens to everyone who is not varying his or her workout enough. There are weight loss programs now that have a built-in systems to avoid plateaus in weight loss. These programs have had great results, but if you cannot afford the price, there are several things you can do on your own to get out of the rut. Before you begin, look closely at your weight loss, and exercise plan. Analyze what you are doing, and then put some of these ideas into practice.

1. To break your weight loss plateau, first you should rest. Muscle builds best when it is resting, but rest does not mean laziness. Rest for about a week, and during this time, be active. Do activities such as Yoga, or go walking. Even housework or gardening are good activities to do while you are having a rest week.

2. Another thing you can do to break a weight loss plateau is to cut back on salt. Salt is tasty, but it works with the water in your body. As you take in more salt, your body builds up more water to balance it. This adds pounds. Cut back on high salt foods and you will see results. Drinking water and staying hydrated will also help this issue.

3. Perhaps your trouble is because of what you are not eating. You may wonder how eating will help you to lose weight, but food is what provides you with energy. If all you are eating is protein, then you will be full but not have the energy that good carbohydrates can give you. Also, look at if you are eating enough. If you are starving yourself, your body will not function correctly, and may even be clinging to the pounds in a natural concern of your self-induced food shortage.

4. Make sure that you evaluate your workout intensity. Is the intensity all the same? If so, you need to change it up. Decide what days will be high intensity, low, etc. During a workout, be sure to vary your intensity as well. Take a few minutes and work your heart out, then slow down a little. Do this, and your body will not get used to it. Exercise for 30-40 minutes with varied intensity. It is important to keep track of your heart rate. Either use a heart monitor or count your beats over six seconds and multiply the number times 10 to know what your heart rate is at.

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Hypertension - 7 Steps to Normal Blood Pressure Without Using Drugs

As high blood pressure sufferers it pays dividends in terms of our health to know what risk factors we can control and those that we cannot. Our age and genetic make-up are obviously beyond our control; however, following these seven steps will lead us along the drug free road to the heaven of not having hypertension:

Step 1: Have a healthy diet

Diet pays a central role in controlling our blood pressure. What we eat can either send our BP readings soaring or it can reduce them. Having a healthy diet that is rich in a variety of fresh fruits and vegetables, whole grains, nuts, seeds, vitamins and minerals will help is control our weight and send our blood pressure plummeting. It will rapidly head the other way if our diet is high in saturated fats and processed foods.

Step 2: Reduce salt consumption

Salt (sodium) is essential to our bodies. Normally our kidneys control the level of salt. If we eat too much salt, our kidneys pass it into urine. But when our salt intake levels are very high, our kidneys cannot keep up and the salt ends up in our bloodstream. Salt attracts water. When we have too much salt in our blood, the salt draws more water into the blood increasing the volume of blood and raising our hypertension.

Processed foods use salt as an additive. More than 70% of the average person's daily salt intake comes from foods that have been processed in some way. Restricting the amount of processed foods we eat and not adding any extra salt to our food would help to eliminate the excess salt in our diets.

Step 3: Lose weight

Half of all hypertensives are overweight. If we are 20 percent overweight (obese), we are eight times more likely to suffer from hypertension than someone of normal weight. According to research presented at the 2009 Canadian Cardiovascular Congress, obese patients taking medications to lower their blood pressure and cholesterol levels are less likely to reach recommended targets for these cardiovascular disease risk factors than their normal weight counterparts.

Losing weight can dramatically bring our blood pressure down to normal levels. Shedding a few kilograms, even without reaching our ideal weight, is still worthwhile since reducing our hypertension by just a few points can decrease the risk of us having a heart attack or a stroke and may also reduce the amount of antihypertensive medications we may need.

Step 4: Become more active

Kicking our sedentary lifestyle into touch has double benefits for our condition. Firstly, when combined with a healthy calorie controlled diet, it helps us to lose weight. As we have seen above there is a direct correlation between our weight and the risk of us developing hypertension. Secondly, our blood pressure is lowered for almost the entire day when we participate in cardiovascular exercise.

Step 5: Drink less alcohol

Heavy drinkers are more likely to have hypertension than those of us who abstain or only drink in moderation. There are a lot of calories in alcohol that often end up around our waistline from where it is especially difficult to get rid of. It is the extra weight we are carrying that elevates our blood pressure.

The association between alcohol and high blood pressure is a dose-related phenomenon. In other words, the more alcohol that we consume the stronger is the link with hypertension.

Step 6: Stop smoking

We all know that smoking tobacco products is bad for our health. The connection with hypertension is that the nicotine in cigarettes and other tobacco products causes our blood vessels to constrict and our heart to beat faster, which temporarily raises our blood pressure. The real danger is that in the longer term smoking increases the formation of fatty deposits in our arteries. These fatty deposits eventually restrict our blood circulation elevating our blood pressure levels and increasing the risk of us having a heart attack or stroke.

Step 7: Relax

While stress and tension do not cause hypertension, they may make an existing condition worse. Experiments have demonstrated that techniques such as biofeedback, self-hypnosis and meditation have proved useful for relieving stress and can help us to lower our high blood pressure, if only for a few hours; the but it all helps!

Essential Hypertension - What is it and How Do We Deal With It?

With essential hypertension no cause is examined because essential hypertension has no underlying causes. This type of hypertension occurs basically out of nowhere and without being provoked, it just happens. Another name for essential hypertension is primary hypertension. This is because it is seen as its own primary cause.

How To Control It

Usually a patient's treatment for essential hypertension will include medication. This not to say such things as alcohol consumption and weight control are ignored, but since these things by definition are not causes for essential hypertension, usually it will take hypertension medication to control it. Still, essential hypertension can be controlled and so, it is not seen as a serious ailment so long as it is controlled without some unusual complication.

What is Done About Essential Hypertension Over The Long Term

Some hypotheses state that essential hypertension does indeed have an underlying cause but as of yet no one has figured out what it is. The reason some think this is because sometimes one patient will respond to a particular treatment while another patient will be unaffected by the same treatment. Still, this is just speculation and really it is unnecessary to pinpoint an underlying cause.

In the end, a medical professional will come up with a plan that will control the hypertension and allow the patient to lead a normal life. Sometimes however, finding the treatment will require a little trial and error.

As in all cases of hypertension, the proper medication must be taken everyday. Blood pressure medication is constructed in such a way it is only effective when taken daily and may not be useful at all if some daily dosages are skipped.

Another fact about hypertension medication is that it is meant to be taken at the same time of the day each time it is taken. As we have already seen, skipping dosages renders blood pressure medication less effective and now we see, this medication needs to be administered at even intervals. Not following these instructions on dosage and when exactly to take the medication may put the patient at risk of not being able to control the hypertension. Of course, there are many unwanted complications associated with uncontrolled high blood pressure.

Monitor Your Medication's Effect

Often times any type of medication will need to be altered. This is part of the normal procedure followed for coming to the conclusion of what is the right treatment for any particular individual. So, whenever a patient is not feeling well in the early stages of a treatment for high blood pressure he/she should let the doctor know. The patient should do so because the dosage or the medication itself may need to be changed.

Though hypertension is a disease usually thought as something that develops as people start to age, essential hypertension is more prevalent in people who are young. In fact, teenagers are its number one target. This is because whereas aging can be a cause of ordinary hypertension, essential hypertension is present without a cause.

Essential hypertension is relatively new to the medical lexicon and so, why people get it is not well understood. Some believe, because it comes on without known causes, it is inherited. Only time will tell us whether or not this theory will hold true.