Fitness & Wellness

Unlock The Power Of Stretching

Published by superadmin on November 15, 2024 | Leave a response

Stretching relieves stress. It increases blood flow. It increases circulation and a sense of calm. Stretching sends oxygen throughout the body and can increase your oxygen intake. The increased blood flow to the brain makes you more alert. That type of stretching is often involuntary. When stretching is deliberate and part of your fitness program, it brings a host of other benefits.

There are many types of stretching.

The two most often used are static and dynamic stretching. Dynamic stretching is the type used for warming up before exercising. Static stretching is best performed after working out because the muscles are warm. Dynamic stretching prepares the muscles for the activities you’re about to do. It warms them and slowly increases your heart rate before you do more rigorous workouts. Static stretching helps prevent blood from pooling and is often used to improve the range of motion since muscles are more pliable and easier to stretch.

Stretching helps prevent injuries.

People frequently injure their muscles when they exercise because they have a limited range of motion. Stretching helps prevent that. It improves flexibility to make everyday tasks easier. Stretching is necessary for seniors. It prevents reduced mobility and muscle tightness that often occurs with age. An increased range of motion helps you perform physical tasks easier and prevents muscle injury. Stretching also helps improve balance. Improved balance can prevent injury from falls and diminishes functional fitness. Stretching allows people to perform physical tasks with ease and prevents muscle injury.

You’ll improve your posture and reduce pain by stretching.

Stretching helps you become or stay limber. If you’re constantly looking and looking at a computer screen, often your body bends forward. If you don’t stretch periodically, it becomes too painful to stand straight. Good posture is necessary for good digestion, breathing, and pain reduction. Stretching exercises help reduce chronic muscle cramps. It relieves back, neck, or shoulder pain.

Stretching can build core muscle strength. Strong core muscles create a flat belly, good posture, exceptional balance, and more energy. Stretching aligns your body so you use less energy.
Stretching helps you breathe deeper. That helps you relax. Raising your arms and reaching toward the ceiling, chest opener-thoracic extension stretch, and other chest stretches can open your chest to make breathing easier.
Regularly stretching can bring relief from headaches. If you have a sedentary job, get up, stretch your muscles, and walk around a few minutes every 50 minutes. Stretching is also beneficial for active recovery the day after an intense workout.
Our personal trainers can create a well-rounded program to help you reach your goals. It will include warm-up and cool-down stretches and stretches to improve flexibility.

For more information, contact us today at Iron Fit San Antonio

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Workouts To Burn Fat

Published by superadmin on November 5, 2024 | Leave a response

Most people want to get fit and healthy. They want workouts that are the most effective for building muscle, burning fat, and improving energy levels. Dieting can help, but you have to be careful. If you don’t do the right exercises, you’ll lose weight. Unfortunately, you’ll also lose muscle tissue. You end up being a thin person with excess body fat. The best fat-loss exercises include more than cardio. Cardio burns a lot of calories, but they come from both muscle and fatty tissue. You end up with less muscle tissue. That makes it harder to lose weight. Muscle tissue requires more calories than fat tissue does, so the more you have, the higher your metabolism is.

Strength training sets calories on fire.

When you include strength training in your routine, you’ll build muscle as you burn calories. That doesn’t mean you give up cardio, balance, or flexibility exercises. Your body requires all types of fitness. Strength training can include bodyweight exercises or lifting weights. Combining the two, as in weighted squats, is ideal. You’ll burn fat and build muscle by doing burpees, push-ups, and plank jacks.

Turn your workout into a HIIT—high intensity interval training session.

HIIT isn’t a specific exercise but a way of doing any exercise. You push your body to peak performance doing HIIT workouts, then alternate the intensity between peak and recovery. That allows you to exercise at the maximum pace for longer. HIIT workouts provide calorie and fat-burning advantages while you’re doing it, but it goes a step further than other types of exercise. It continues to burn calories long after the workout ends due to EPOC—Excess Post-Exercise Oxygen Consumption.

No matter how hard you workout, if you don’t eat healthy, you won’t get results.

Great bodies start in the kitchen. No matter how hard you exercise, you won’t get the success you want if you aren’t eating healthily. Fast food is notoriously higher in calories and lower in nutrition, both of which are not good for building muscle and losing fat. Eating healthily and ensuring adequate dietary protein is vital to building muscle. Your body also requires carbs and healthy fat. Healthy fats, like the fat in avocados, contain the nutrients for building hormones that help fat loss.

HIIT workouts improve blood pressure, heart rate, and blood glucose levels. They can reduce insulin resistance, which contributes to obesity and body fat. You’ll also improve endurance quickly using HIIT.
Doing circuit training with no rest between exercises and little rest between circuits also burns fat. A circuit combining bodyweight exercises like jumping jacks, squats, and push-ups can change body composition by building muscle and burning fat.
One exercise that’s a combination of several others is burpees. It’s hard to do many, but they are great for building muscle and burning fat. You can create your workout or use the expertise of our trainers to help you reach your goals faster.
Adequate sleep is also necessary to build muscle and burn fat. When you sleep, your body heals. That allows it to build muscle tissue. Lack of sleep can cause an excess of the hunger hormone and diminish the satiety hormone.

For more information, contact us today at Iron Fit San Antonio

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Healthy Workouts While Seated

Published by superadmin on October 25, 2024 | Leave a response

People who work at a computer all day, sitting in their cubicles, often want seated workouts. Some people have an injury or can’t stand for long unassisted. Here are a few exercises you can do in a chair. Some won’t be appropriate for everyone, so choose those that fit your needs. You can still stay or get fitter, even when your job or your physical condition seems to fight you to prevent that from occurring.

Use your chair to your advantage.

Do push-ups in your chair. Grasp the sides of the chair with your knees bent and feet comfortably on the floor. Grasp the edge of the chair and lift your body off the seat by straightening your arms. Keep your knees bent at a 90-degree angle. Hold and slowly lower your body. You can also work your arms if you’re at the office and your chair is stable without wheels. Slide so your bottom is near the front edge of the chair. Straighten your legs, keeping your heels on the floor. Grasp the seat and slowly lower your body. Dip down and lift your body back in the chair.

Work your core muscles.

Do an oblique crunch. This exercise is for the more fit, but you can modify it by reducing your leg movement or limiting it. Sit in the middle of the seat with your feet flat on the floor and your back straight. Put your hands behind your head with your fingertips touching and elbows out. Lift your left knee and bend your body to the left side to touch your right elbow to the knee. Switch sides and do it on the right. An excellent core workout uses a towel. Sit in the middle of the chair, holding the towel in front of you with one end in each hand, shoulder-width apart. Slowly lean back, tightening your abs. Raise your body back to the starting position.

It’s easy to work your upper body using weights.

If you don’t have weights, use large soup cans or plastic drink bottles filled with water. You can do seated bicep curls, shoulder presses, front shoulder raises, and chest presses. If you have resistance bands, you can also use them. Hold a resistance band in each hand with your arms shoulder-width apart. Widen the space between your arms until the resistance is too challenging.

Do leg extensions. Sit forward with your arms to your side. Extend one leg with the heel on the floor and the other bent directly in front of you. Lift the extended leg as high as possible. Hold for a count of 10, lower, and repeat with the other leg.
Don’t forget to stretch. Head rolls and shoulder rolls can prevent headaches. Stretching your arms directly up and then leaning back can relieve back pain.
Tighten your stomach and hold. Sit straight, exhale, and pull in your stomach. Hold as tight as possible. Then relax as you inhale. Repeat.
Chair exercises can build strength and tone muscles. They can improve cardiovascular health and help maintain flexibility. You’ll boost circulation, improve balance, and heal faster.

For more information, contact us today at Iron Fit San Antonio

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Essentials For Every Gym Bag

Published by superadmin on October 15, 2024 | Leave a response

If you checked everyone’s gym bag in San Antonio, TX, you’d find a wide range of items. Some are essentials specific to that person, but in most cases, there are things everyone carries to the gym. The bag will vary by the timing and whether the person dresses for the gym and changes to street clothes after working out or wears street clothes there and changes before working out. In both cases, workout shoes will be in the bag. The type of shoes, weight-lifting, cross-training, and lightweight agility shoes will vary by the activity at the gym.

Workout clothing should be layered and comfortable.

The clothes you wear for working out should be comfortable. They should have several layers you can remove as your body warms. The material should be breathable and allow body heat to escape. Newer materials are wickable. It leaves you dry by keeping the sweat away from the body. The fabric should move with you and allow maximum range of motion. Clothing that stretches is the best. It should easily adapt to your movements while being fitted enough to check your form if you’re learning new exercises.

Make sure you have a water bottle.

When you workout, you sweat. The potential for dehydration becomes greater. If you carry a refillable water bottle with you, you can sip on it throughout the workout. You can purchase a special gym water bottle that’s insulated to keep water cold, or bring along a bottle of water from your fridge or buy some on the way to the gym. When it’s empty, fill it at the fountain in the gym. If there’s no fountain, take several bottles.

Take your toiletries.

Have a second set of everything you use in the morning in a plastic bag you keep permanently in your gym bag. It should include deodorant, comb or brush, toothbrush and paste, soap, and other products that are part of your routine. It doesn’t cost that much to have it ready to go. For women, carrying a small hair dryer, dry shampoo, or a sweat-wicking hair band or wrap and wearing a style like a braid can be an option. If you’re going to work, keeping a second collection of skin care products and makeup is essential.

Use two sets of gym clothes. When you get home, throw one set in the washer and pack the other immediately. You’ll be ready in the morning even if you forget to repack them.
Your workout wear is vital. It doesn’t have to cost a fortune or be the latest fashion design. It does need to be comfortable. Never wear tight clothing that restricts your breathing.
If you’re lifting weights, packing a weight belt is essential. The type of workout belt you choose depends on your needs. Leather is more durable and offers more support, while nylon provides more flexibility if you need a wider range of motion.
Take a towel if your gym doesn’t supply them. Put a large trash bag to carry it home after you use it. Pack an extra set of undergarments and socks.

For more information, contact us today at Iron Fit San Antonio

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Are Fitness Trackers Really Necessary?

Published by superadmin on October 5, 2024 | Leave a response

Technology has come a long way in the last decade or two. Phones are smaller and have multiple apps to provide products at your fingertips or answers to tough questions. It’s entered the personal health market with fitness trackers and ways to track everything from heartbeat to miles traveled. Are these beneficial for people focusing on health or simply a novelty that’s fun to use? Not all fitness trackers look alike. Some are rings, some watches, and some are apps for your phone. Your needs will determine the best one for you.

Why are you getting a fitness tracker?

One phone app you may have seen advertised monitors your heart rate for irregularities. Before you shop for your tracker, determine why you want it. Are you trying to lose weight or get in shape and want something that tracks your exercise and steps? Are you training for a marathon and need a tracker to measure miles, time, and heart rate? When you purchase this type of technology, your goals should match your performance. If you don’t, you’re wasting your money. It’s like buying a gym membership and never going to the gym. You won’t get fitter if you don’t use it.

Does the fitness tracker have too many functions or not the right kinds?

You probably don’t need to know your Vo2 levels unless you’re an advanced athlete. People just entering the world of fitness trackers with average to limited technology knowledge are better off using simple ones with fewer, less complicated functions. Ones that track activity, sleep, heart rate, or blood pressure can be beneficial. Before you purchase a fitness tracker, learn how to use it and what it measures. It may have multiple functions, but not the one you need. Being too complex is one drawback of more sophisticated trackers.

If you’re tracking your health metrics, you can help your doctor.

Trackers offer all types of information. If you think you’re constantly tired, tracking your sleep can help. It can identify the quantity and quality of sleep. Blood pressure monitoring is another benefit, like the tracker that identifies irregular heartbeats. Sleep scores, blood oxygen levels, period predictions, and other information can be beneficial, too. Tracking calorie intake and expenditures is also valuable for people trying to lose weight. As with every tool, knowing how to use it and consistently using it improves results.

If you’re sedentary, fitness trackers can help get you moving and keep you moving. It makes exercising a game where you’re challenged to improve every day.
Apps that track the intensity of your workout can lead to a more productive session. It functions like a personal workout buddy to help keep you on track and pushing hard.
One drawback to many apps and trackers is the lack of accuracy. A waterproof tracker is also important if swimming or the potential for water damage exists.
If trackers have multiple features you’ll never use, you pay extra without getting the benefits. It also depletes the battery faster. Fitness trackers are beneficial, but only if you choose the right one for your needs.

For more information, contact us today at Iron Fit San Antonio

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Lose Body Fat And Preserve Muscle Mass

Published by superadmin on September 25, 2024 | Leave a response

Preserving muscle mass is important for everyone, especially people who want to lose weight. The more muscle mass you have, the more calories you’ll burn since muscle tissue requires more calories to maintain. If you’re trying to lose body fat, saving your muscle mass is vital to your future progress. You’ll also look and feel better when you maintain or build more muscle tissue. The more muscle tissue you have, the thinner you’ll appear compared to your weight. One cubic inch of muscle mass weighs more than a cubic inch of fat. That means a pound of fat needs a bigger container than a pound of muscle. It’s like comparing the container for a pound of feathers to a pound of metal.

Focus on losing weight more slowly.

You can lose more weight with an extremely low-calorie diet, but that rapid weight loss means you lose muscle mass. Slow the weight loss by eating more calories, but still fewer than your body needs to maintain weight. One study followed two groups of obese people. One group ate an extremely low-calorie diet of 500 calories for five weeks. The other group ate a low-calorie diet of 1250 calories for 12 weeks. Both groups lost similar amounts, except the first group lost it in just five weeks. That group also lost significantly more muscle mass.

Add exercise to the mix.

Your body needs cardio, but it causes loss of both fat and muscle tissue. Instead, strength-building maintains and builds muscle mass while also burning calories. Doing intense workouts like HIIT—high intensity interval training—burns even more calories. It’s a technique that alternates the intensity of the workout between high intensity and a recovery pace. When you combine it with strength-building, you’ll maximize your weight loss and maintain or even build muscle tissue.

Focus on your diet and where you’re getting calories.

Your body needs protein to build and maintain muscle tissue. A nutritious diet is vital to that effort. Some people feel that cutting all fats from the diet is necessary for weight loss, but that’s not true. Your body also needs healthy fat. You need approximately 15% of your calories from a source of healthy fat. Fat is necessary for building muscle tissue and burning body fat.

Find the number of calories for your ideal weight and reduce your intake to 500 calories lower. Then, increase your exercise time by doing strength training at least twice a week. You’ll build muscle and slowly lose fat.
Women shouldn’t worry about building too much bulk. Your hormones work against the potential to build excess muscle like men do. You’ll get a leaner, toned look.
Get adequate sleep and stay hydrated. Sleep helps your workout be more productive. It also helps balance the hunger and satiety hormones so you’re not constantly hungry.
When you burn more muscle tissue, you’ll notice you’re more tired and sluggish. It makes exercising harder and negatively affects your gym performance. Burning excess muscle mass can make you feel moody and negatively impact mental health.

For more information, contact us today at Iron Fit San Antonio

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Best At-Home Exercises For Beginners

Published by superadmin on September 15, 2024 | Leave a response

People in San Antonio, TX, need at-home exercises at one time or another. Beginners may not be ready for a gym, busy mothers may not have sitters, and gym members may have times when their schedule makes it impossible. Here are some easy at-home exercises that everyone can do. It doesn’t matter whether you’re fit or a newbie, you can modify these to meet your fitness level and you don’t need any equipment.

Start your workout with a warm-up exercise.

Every workout, whether at home or in the gym, should start with a five-minute warm-up. It can be as simple as walking around or marching in place. The warm-up should use the same muscles as you use in the workout. Use dynamic stretching for warm-ups. Those are stretches where you move as you stretch, like lunges. Use static stretching after your workout. It’s stretches where you stretch and hold, like toe touches.

Do strength training without weights.

You can use bodyweight exercises for strength-building exercises. If you can’t do a push-up, do a modified form on bent knees. If a regular push-up is too easy, challenge yourself with a one-arm push-up, a push-up with a clap at the top, or one with someone sitting on your back. Planks are another at-home exercise. You can do a high or low plank. The difference is whether your arms are bent with the weight on your forearms or straight with the weight on the palms of your hands. Hold the position as long as possible and work toward increasing the amount of time you do it.

HIIT—high intensity interval training—or circuit training saves you time and boosts results.

Circuit training involves doing sets of several exercises with little time resting in between sets. You work different muscle groups or the same ones. HIIT is similar to circuit training since it’s not a particular exercise but a way of doing it. You alternate the intensity between peak intensity and a recovery phase. You can use it when you walk, run, or do strength-building. Circuit training uses strength-building exercises but how you do it builds cardio strength, too.

The more intense your workout, the shorter the workout needs to be. You can break up your workout into shorter sessions and do several throughout the day, but always do a few minutes of warm-up before you start.
Try a Dr. Zach Bush nitric oxide dump. Combine 15 squats, 15 jumping jacks sans the jumping, 15 overhead presses, and 15 arm paddle moves. Do it four sets several times a day.
Your at-home workout should include exercises for flexibility, strength, endurance, and balance. You don’t have to do them all at once but include them throughout the week.
Have a list of exercises you can do at home so you don’t waste time searching for something to do. If you’re short on time, turn your chores into your exercise by putting all your efforts into it and moving at top speed and intensity.

For more information, contact us today at Iron Fit San Antonio

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Does Drinking More Water Help You Lose Weight?

Published by superadmin on September 5, 2024 | Leave a response

Drinking more water has many benefits. It can be the quicker-picker-upper to boost your energy when it gets low. That’s because even mild dehydration can cause you to feel tired and fuzzy-brained. Your body needs water to function properly. Your brain, lungs, and heart are 70 to 90% water. Water can help ease achy joints by increasing the synovial fluid that lubricates the joints. You may have heard of water weight, but it’s not water but the lack of water that causes it. Water can help you lose weight.

Drinking water instead of soft drinks can help you lose weight immediately.

Each time you drink an 8-ounce soft drink, you consume approximately 100+ calories. Switching to water instead can save a lot over a few months. If you have a 3500-calorie deficit, you lose a pound. If you drink two to three 8-ounce glasses of cola daily, that’s an extra 200 to 300 calories. In 12 to 18 weeks, you would lose a pound without doing anything else. Don’t think about switching to diet drinks. Studies show that people who drink diet soft drinks have a bigger waist circumference. That means they have more belly fat—visceral fat. It’s the most difficult type to lose.

Drinking more water can help you lose water weight.

Too much sodium and too little water is one cause of water weight. The body tries to dilute the sodium and it retains water. Drinking more water normalizes the amount of sodium and acts as a diuretic to flush out excess fluid. Dehydration can cause water weight gain. The body hoards the water in case there’s a need to keep vital organs functioning. Drinking more water flushes the body of excess water.

Drink water before a meal and make it ice-cold water.

If you drink a glass of water a half hour before a meal, studies show that it cuts your appetite so you eat less. Drinking ice-cold water is even better. It boosts your metabolism by 30% for an hour and a half. One study showed that drinking two liters of water a day increased metabolism enough to burn an extra 96 calories a day without making any other changes to diet. One study showed that people who drink a glass of water before a meal eat 75 fewer calories. That’s 225 a day.

If you’re hungry, you might be thirsty instead. Sometimes, the body sends mixed signals to the brain. Before you eat something, drink a glass of water first to see if the hunger diminishes.
You’ll get a more productive workout by drinking more water. Mild dehydration can drag you down and interfere with your performance. Drink 8 ounces an hour before exercising and sip on it throughout your workout.
Mild dehydration can slow your metabolism and the body’s fat-burning process. It affects hormone production and causes cells to expand. Both of those things diminish fat burning.
The older you are, the more difficult it becomes to stay hydrated. Frequent UTIs, aching joints, or signs of mental confusion may be mild dehydration in seniors. Dehydration signs mimic senility.

For more information, contact us today at Iron Fit San Antonio

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Is Walking Enough Exercise?

Published by superadmin on August 25, 2024 | Leave a response

Walking may be a great way to start if you’re starting a fitness program or are extremely out of shape. Almost everyone can do it, and you can do it anywhere. Is it enough to improve your overall fitness or keep you in shape? There are four types of fitness: strength, flexibility, endurance, and balance. You need more than just weight-bearing aerobic endurance exercise. Walking is a good start, but not the ultimate whole-body workout you need.

Walking has limitations.

Walking improves endurance, but what about the other types of fitness? You will improve your balance walking. While you’ll build strength in your lower body walking, unless you use arm weights and pump your arms vigorously, you won’t improve upper body strength or develop flexibility. Adding arm weights, carrying weights, or water bottles can work more muscles, but not all upper-body muscles or exercise the lower-body muscles on all planes.

Even if you’re out of shape, adding other exercises may be necessary.

Walking is an excellent start and supplement to any exercise program, but you must add other exercises for complete fitness. A fifteen-minute stretching session every morning can help maintain flexibility and reduce the risk of injury. Adding exercises to your workout, like squats, can boost nitric oxide to help lower blood pressure. Our trainers will provide an easy workout that focuses on your needs. It will start slowly and focus on form until you can push your body further.

Alter your intensity and get a better workout.

HIIT—high intensity interval training—is not a specific exercise but a way of doing exercises. You can even use walking to do it. You alternate between high-intensity and a recovery pace. You walk a few minutes at peak intensity, dropping back to a recovery pace, and then switching back to peak intensity. It builds endurance faster and helps you get into shape quicker. Walking backward, at an incline, on different terrains also adds diversity and more benefits.

No matter what type of exercise you do, including walking, always warm your muscles and cool down afterward. Doing dynamic stretches before you exercise and static stretching afterward provides benefits.
Punch while you walk. You might feel a little awkward punching in the air if you’re walking in a mall or on a busy city street, but if you’re walking an isolated path in a park or the woods, it boosts benefits.
Walking is an excellent exercise for seniors. It’s a weight-bearing exercise that can help prevent osteoporosis. It can help lower blood pressure while building strength. It reduces the chances of injury from falls.
Walking in a park or green area is good for the soul. You can get closer to nature and relax as you walk. You’ll get a dose of vitamin D when you walk in a sunny area. Walking more helps you sleep better at night.

For more information, contact us today at Iron Fit San Antonio

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Reasons Why You Might Struggle With Overeating

Published by superadmin on August 15, 2024 | Leave a response

There are many reasons for overeating. No two people are alike and neither are their life experiences. Finding the cause of the problem can help you deal with and eliminate it. Overeating is one of the causes of obesity, which is now the leading cause of preventable deaths. Obesity increases the risk factor of heart disease, type 2 diabetes, and stroke. People don’t usually overeat healthy foods. Instead, they tend to overeat junk food and unhealthy ones.

You may be an emotional eater.

Food and emotions are often linked. You have comfort food, holiday food associated with good memories, and food you eat when angry or frustrated. Comfort food is usually smooth and easy to eat, like mashed potatoes. People often eat crunchy food like pretzels or crunch hard candy instead of letting it dissolve when angry.

How do you determine whether your overeating is from emotions?

Keeping a food diary helps. Note the servings you ate and how you felt when you ate it. Were you sad? Angry? Or just bored? Identifying when you eat helps you understand why you overate. Think back to childhood. Were your parents people who encouraged you to clean your plate? Do you eat the last bit of food in the pan or serving bowl so you don’t have to throw it away? There are two ways to solve that problem. The first is to make smaller amounts and stick with serving size. The second is learning it’s okay to leave something on your plate.

Mindful eating slows you down if you’re eating too fast.

What is mindful eating? It’s savoring each bite, identifying the flavor, texture, and taste. People who eat fast usually eat more than they should. It takes time for the stomach to fill and signal to the brain that it’s full. When you eat fast, you fill your stomach beyond full capacity long before the brain receives the message. Chewing each bite until it’s a liquid not only takes longer, giving your stomach time to react but also aids digestion.

Social situations can encourage overeating, especially if you’re a grazer or feel awkward in social situations and hide behind eating. Before you know it, you’ve eaten a full meal of hors d’oeuvres before the actual meal. If you’re at a party, focus on the veggie tray and eat slowly.
You may overeat out of habit. If you always got a giant burger and large fries when you were younger and more active, you may continue to get it, even though you don’t require as much to eat.
Do you overeat because you skip meals? Some people skip meals and find they’re ravenous. They guzzle down a meal and without waiting, get a second helping. You can prevent this problem by having a healthy snack to curb your appetite and slow your eating.
The key is to know why you’re eating. Overeating occurs when you eat past your point of satisfaction. As you eat, ask yourself if you’re hungry or eating for another reason. If you’re worried you’ll be hungry later, have a healthy snack ready to fill the need.

For more information, contact us today at Iron Fit San Antonio

Posted in Fitness & Wellness