How to treat acne scars.

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New years resolutions – Here’s why you should break them.

New years resolutions are commonly broken, often already by this time of the year. Here’s why this might not be such a bad thing; and why it may actually help you to fulfil your goals better.

Accepting imperfection

Research has shown that people with perfectionist tendencies are worse at achieving their goals than those without. If you slip up, don’t worry about it. Pick yourself up and get back on track.

Try not to push too hard after slipping up, this could lead to burnout.

Realise what you have already accomplished

Instead of focusing too much on the parts of your resolutions you have failed to achieve, reflect on the parts that you have already met.

Use your slip-ups as a reminder of how well you did until that moment, and as a way of proving to yourself you’ll be able to succeed again.

It can serve as a reminder

Stepping back and reassessing your goals, and your desire to fulfil them, can serve as an important way to push to towards the change you want.

Failure can help remind you why you wanted to pursue that resolution in the first place.

A fresh start

Slipping up gives you the chance to start over. It is an opportunity to start again with a clean slate. Learning from your mistakes and moving forwards, implementing any necessary changes is the best way to get over slipping up.

 

Things not to do after a workout.

  • Forget to hydrate

So many people are dehydrated to some degree most of the time. It is recommended that you drink about 30-35ml of water per kg of body weight each day. You should also take in an extra 500-1000ml for every hour of exercise. It is quite clear that if you lose a lot of liquid through sweating, it needs to be replaced.

 

  • Eating too many calories

Eating a load of empty calories post workout is a really bad idea. Because of the strain that you have put on your body during exercise, it is good to eat something easy-to-digest. Protein, carbohydrates and a small amount of healthy fats are perfect for starting muscle repair and nutrient replacement.

 

  • Not stretching

STRETCH!

Both before and after a workout. I don’t need to say more.

Just do it!

 

  • Doing nothing else for the rest of the day

Don’t think for a second that doing a workout session allows you to spend the rest of the day on the sofa doing nothing. Of course, there is nothing wrong with the odd lazy day; just don’t make a habit of it. Try making movement a part of your day. Use the stairs instead of the lift, get up from your desk for a quick walk every hour.

 

 

 

Habits that slow down your metabolism.

It is a generally accepted fact that your metabolism slows as you age. Recent studies published in the Public Health Nutrition Journal backs this up with science. There are however other habits that you may have that increase this slowing. Drop some of these habits to take the fight back to the ageing process.

Skipping Breakfast.

During sleep the metabolism slows, breakfast is known to kick start it again. Though potentially counter intuitive, eating first thing in the morning can actually cause you to burn more calories during the day. When you eat breakfast you are letting your body know that there are many calories coming throughout the day, thereby telling it to start burning them. If you skip breakfast you are instead saying to your body that it should conserve energy as it may not be getting fed.

Choosing the wrong breakfast though, can also be a mistake. Try to avoid having an overly sugary breakfast a this will likely cause you to crash later in the day. Try going for a high protein or fibre breakfast such as eggs or whole-wheat toast.

Sitting too much.

Spending long periods sat down not only causes problems in that it does not allow you to get much exercise; it is also thought to directly lead to a slower metabolism. If you work in a sedentary job, sat at a desk all day, try to get up and have a bit of a walk every hour or so. Similarly, consider whether you need to go from couch to car or if you could instead walk to your destination.

Too little protein.

Protein is very important for your muscles, it is the food they need to maintain themselves. Muscle is very important to metabolism, in fact, it is known that metabolism is directly linked to muscle mass. A pound of muscle burns around 4-6 more calories per day than a pound of fat. Therefore it is a no-brainer to keep your muscles in tip-top shape, this means giving them all the protein they need. If you are finding it difficult to maintain a healthy weight, or build muscle mass, consider whether you are getting enough protein in your diet.

A lack of water.

As I have mentioned before, water is miraculous in what it can do to our bodies. Researchers have found that 500 millilitres of water can increase metabolic rate by up to 30%, with that spike lasting over an hour. Keeping yourself hydrated also comes with this calorie burning benefit.

Stress.

Stress can cause all manner of problems, not least a reduction in metabolic rate. This reduction is caused by the increase in Cortisol that comes from higher levels of stress. Cortisol increases our cravings for sugary foods, and decreases our motivation to exercise. Both of these, as already discussed, have a direct bearing on our metabolic rate. So, although stress does not itself decrease the metabolism, it leads to behaviours that are known to.

Although it is not always easy easy to control stress levels, and no-one gets stressed because they want to; managing stress can really help boost your metabolism.