Cholesterol is an integral part of our bodies, but it’s important to differentiate between the “good” and “bad.” Understanding the difference between high-density lipoprotein (HDL) and low-density lipoprotein (LDL)—often labeled as good and bad cholesterol, respectively—helps you make better choices for your health.

Explore the health impacts of good and bad cholesterol to learn actionable tips for managing cholesterol effectively to keep your heart and body in optimal shape.

What Is Cholesterol?

Cholesterol is a waxy, fat-like substance found in all the cells of your body. It’s essential for making hormones, vitamin D, and substances that help digest food.

However, some might be referring to two different types of cholesterol when they talk about it. Good cholesterol (HDL) removes excess cholesterol from your bloodstream, while bad cholesterol (LDL) builds up in your arteries, increasing your risk of heart disease.

HDL and LDL are necessary in the body, but require balance to maintain good health. Cholesterol keeps your cell membranes functioning and is vital for producing estrogen, testosterone, and other key hormones.

Factors Influencing Cholesterol Levels

Several factors come into play when it comes to your cholesterol levels. Diet is pivotal—foods high in saturated fats, trans fats, and cholesterol increase LDL levels, while omega-3s and other healthy fats improve HDL.

Your lifestyle also matters—tobacco and alcohol consumption and physical activity levels all have direct effects on cholesterol. Tobacco and alcohol cause an increase in LDL while regular physical exercise increases HDL. Genetics is another key factor, as your body partially inherits its ability to regulate cholesterol. Therefore, your genes may predispose you to higher LDL levels even if you follow a healthy lifestyle.

Typically, people are referring to lowering bad cholesterol and increasing good cholesterol when they talk about managing cholesterol, using supplements, and frequent physical activity. Understanding the impact cholesterol has on the body is the first step to ensure you lead a healthier lifestyle without worrying about it.

Differentiating Between Good and Bad Cholesterol

HDL is known as “good cholesterol” because it helps clear LDL and other harmful substances from your blood. HDLs are in nuts, seeds, olive oil, and similar healthy foods. LDL, on the other hand, is “bad cholesterol” because it leads to plaque buildup in your arteries.

Consuming processed foods, fried items, and excessive amounts of red meat and full-fat dairy can increase LDL in the body. Knowing the difference and adjusting your diet makes cholesterol easier to manage.

Strategies To Improve Cholesterol Levels

Improving your cholesterol involves a combination of dietary and lifestyle changes. Start with your diet—focus on eating more fiber-rich fruits, vegetables, whole grains, and unsaturated fats, like those found in avocados and nuts.

Try different recipes and put healthy ingredients into your cooking repertoire. For instance, avocado oil has many benefits, such as reducing LDL and strengthening the heart. Save sugary foods, fried items, and processed snacks for special occasions to avoid eating them frequently.

Understanding how good and bad cholesterol impact your health is an important step toward well-being. Focus on building healthy habits and monitoring your cholesterol levels to keep your health at its peak. Start with small, impactful changes to your diet and lifestyle, and don’t hesitate to consult a health-care professional.

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Find The Healthy Meals

Some people go on vacation without any health goals. They want to let loose, go out every night, and taste all that their destination offers. You don’t need to be jealous of those folks. You can still go out and see the culture and taste the local foods; you just need to be smart along the way.

Before you go on vacation, research your destination and look at some of the restaurants that look appetizing. Then, review the menu and find healthy dishes that contain your desired calorie count. It’s a good way to indulge in local cuisine without being thrown off-guard when you enter a restaurant or feeling rushed when it comes time to order and get something you’ll regret. 

If you’re vacationing with a group, gather and research to find a local meal you all may like and then order and split it. That way, you can still enjoy the delicacies without overindulging. Another option is to book a hotel or a house with a kitchen so you can go to a store for ingredients and cook the meals you want. You can do that for some meals and then go out for others. 

Finally, be sure not to go overboard when it comes to beverages during your meals. Many of those drinks are rich in sugar and high in calories, and they can sabotage your diet before you even get to the food. Be especially aware of the fruit juice at breakfast because, though it may seem healthy, many fruit juices are full of preservatives and sugar.

When In Doubt, Go Plant-Based

During your trip, satisfy your appetite and enjoy local favorites by focusing on a plant-based diet. Plant-based foods carry many benefits. In addition to cutting out unhealthy elements, like trans fats, a plant-based diet of lighter foods can leave you with more energy so you can see the sights without getting overly tired. Eating a regular plant-based diet can also reduce inflammation in the body and help you to stay at a healthy weight, which is the key to feeling great and fighting off forms of cancer.

There’s also the eco-friendliness of a clean diet. A plant-based diet is good for you and the environment and is a crucial stepping stone for a sustainable future. Many processes in the animal agriculture sector produce a great deal of greenhouse gas emissions that can hurt the planet and impact biodiversity. A plant-based diet avoids that issue. 

A lot of land and water resources are also required to sustain livestock, which can strain the environment. By cutting animals out of your diet, you can help to cut some of that water usage. By keeping the world beautiful, you’ll have more to see during your vacations.

If your goal is to find plant-based restaurants during your trip, then research before you go and find where those locations are and see what options they have. You can use vegan travel blogs or join a vegan community on social media. When you find a place of interest, read the reviews and see if it’s up your alley. Many destinations also have vegan specialties that are unique to that region. Try them out and mark them off of your bucket list. Finally, look for hotels that offer vegan options at breakfast. 

Find Ways To Exercise

It’s perfectly natural to get off a plane or a bus after a long trip and want to plop down on the bed, and while there’s time for that, you can find ways to stick to your fitness goals. If you’re jetlagged, you can get out of that funk and stay fit by injecting some energy via a few quick exercises. Burpees are great because they get the blood flowing and help you to wake up. Yoga can also help. Try the camel pose to relieve lower back pain and the cow face pose to open up your chest and shoulders after being cramped on the plane.

While you’re on your trip, instead of taking taxis and buses, opt to walk to local tourist stops or spend some free time riding a bike to keep the blood pumping. You can keep up your walking and enjoy the beauty of your vacation destination by checking out hiking trails in the area. Be careful when choosing a hiking trail, and do your research. Find one within your experience level and consider the time of year. Trails can be slippery and muddy during spring and icy during winter, so know what to expect and go prepared.

If you’re going to be hiking somewhere without a cell signal, bring a map and compass. Tell someone where you’ll be going and when you’ll be back. Also, pack extra clothes, food, and water so you’re prepared if you do lose your way.

There are also other ways you can exercise on vacation without a gym, including doing laps in the swimming pool or ocean, trying stand-up paddle boarding, or doing sit-ups, push-ups, and jumping jacks wherever you are.

Conclusion

It’s entirely possible to enjoy every minute of your vacation while eating right and exercising throughout. Plan your trip ahead of time and find ways to live your best life and feel great during your trip.

Author bio

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content. When she isn’t writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.

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In today’s world, it is more imperative than ever to care for yourself mentally and physically. However, with the increasing pressure to succeed in both professional and personal life, it’s easy to neglect our well-being. 

However, neglecting your mental and physical health can have negative consequences beyond just feeling unhappy or tired. Poor mental health can lead to an increased risk of several chronic illnesses, while poor physical health can lead to decreased productivity at work and reduced quality of life. You can do things to improve your well-being and quality of life. However, getting enough sleep, eating healthily, and exercising regularly are some of the most important things to enhance the quality of life.

Sleep Properly

A good night’s sleep is all you need for better health, but did you know that it can also improve your productivity, creativity and weight? Getting enough sleep is crucial for our physical and mental health, but getting the recommended 7-8 hours a night can be difficult. Establish a sleep schedule based on your routine and try your best stick to it. Create a relaxing bedtime routine, which could include taking a warm bath, reading a book, or some light stretching just before bed.

A Balanced Diet

A balanced diet is essential to improve your well-being and quality of life. Getting the right mix of nutrients is important to maintain a healthy body. Here are w few nutrition tips to follow: 

1. Make sure you are eating a variety of different foods. This will help ensure that you get all the essential nutrients your body needs.
2. Pay attention to portion sizes. Overeating any food can lead to problems with digestion amongst others.
3. Choose foods that are high in nutrient density. This means they contain more vitamins, minerals, and other nutrients per calorie than other foods.
4. Include protein sources at every meal.
5. Eat various fruits, vegetables, whole grains, proteins and healthy fats.
6. Limit salt, sugar, saturated and trans fats.
7. Drink plenty of water.

Implement movement

Exercising helps to increase blood flow and the amount of oxygen in your blood, which makes you feel more energetic. It can also help to reduce stress and anxiety.

There are many different types of exercises that you can do for your health. Cardio exercises such as running, brisk walking, and cycling are great for improving your cardiovascular health. HIIT (high-intensity interval training) workouts also improve your fitness level and burn calories. Yoga and Pilates are great for improving flexibility and reducing stress.

Be Social

Being social can help reduce your risk of mental and physical illnesses, and it can also help improve your mood and quality of life. Another important thing that you can do to improve your well-being is to communicate with others and look into how to communicate better. Communication can help reduce stress, anxiety, and depression. It can also help you build stronger relationships with others.

Try to be social by joining clubs or groups or volunteering with like minded people. Laughter therapy is also proven beneficial for your health, so watch comedies or spend time with friends who make you laugh. 

Find a Hobby

Taking up a new hobby can help improve your well-being and quality of life. It can help you learn new skills, and give you a sense of accomplishment. Through hobbies, strengthening your brain power can also help improve your well-being and quality of life. For example, brain games and puzzles can help keep your mind sharp, while social activities can help keep your mind engaged and active.

Look to the experts for help

If you need help figuring out where to start, then one of the best things you can do is seek expert help. Experts can provide guidance and support that can help you make positive changes in life. They can also offer you practical tools and strategies. Taking expert help is one of the best things you can do to improve your well-being and quality of life.

Wrapping Up

Improving your well-being and quality of life is essential for many reasons. Taking care of yourself can increase your productivity, improve your relationships, and make you feel happier and healthier. It can seem daunting at first, but take it one step at a time and slowly build up on each aspect.

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After a certain amount of work, especially if you’ve been pushing yourself to what you believe to be your limits, you might find that your progress slows down or stops altogether. This is called a plateau and it can happen to anyone after a period of time. Think of it as a sort of equilibrium in which your body has perfected your current regime and is taking in the maximum amount of nutrients it needs to maintain it’s current form.

1. Switch Up Your Routine

Reaching a plateau doesn’t need to be the end of your progress. Your first step here is to perhaps switch up your current routine or even just switch up your exercises. Your body may now be used to the exercises that you have been doing, that it just isn’t gaining anything from repeating them. You could try something completely new and different, and focus on hitting some different muscles groups altogether and utilizing those muscles in new ways.

Remember though, once you make a change, be sure to stick with it for some time before making another change so that you give your body and muscles a chance to fully utilize and progress from the new change. 

2. Increase The Intensity

In addition to choosing some new exercises and activities, you should look at ramping up the intensity of those workout sessions where possible. Whether that means a significant increase to your weight during weight training exercises or adding extra time onto your workout sessions to boost your cardio, there are plenty of ways to continue to push your limits further.

Remember though, while you might be in the mindset of kicking yourself into overdrive, you should still be mindful of your safety and not go too far or forget to do things properly. The risk of injury increases the more you push yourself, and exponentially more so if you start to drop the ball on thinking about your own safety. If there’s one way to start losing that progress you’ve made so far, it’s by sustaining a serious injury and being out of action for weeks or even months.

3. Improve Your Gut’s Microbiome

Getting fit is more than just the exercises you do. A lot of it is based on your diet and your internal, physical health. Before we speak about getting your diet in order, it’s worth having a think about your gut’s microbiome. This is an area of health where it’s important to do plenty of research via professionals such as Dr Ruscio who specializes in gut health as well as a number of other things that could benefit from things like functional medicine.

Developing a healthy, diverse gut environment can really improve everything from nutrient absorption to your ability to break down hard to digest foods and reduce bloating and cramping. Experiencing negative effects of poor digestion can hinder your ability to work out and also reduce your appetite, whereas if you’re not digesting your food properly, you’re at risk of a lot of those essential nutrients in your diet going to waste.

Taking probiotic supplements is a common method of improving your gut’s microbiome by increasing the numbers and strains of good bacteria in your gut, which help to break down your foods and nutrients for absorption. 

4. Analyse Your Diet

Once you’ve developed a healthier gut, it’s time to figure out exactly what you’re putting into your body to maximize your nutrient intake and cut out unnecessary foods that don’t benefit you at all. There are lots of amazingly helpful guides online and you’ll find that you may have to tailor your diet to you regardless of the advice you find. Building your perfect diet plan should be based on the results that you’re looking for. Remember to be conscious of your vitamin and mineral intake and always make sure you are eating plenty of good fruit and wholesome vegetables.

Figuring out the right nutritional plan to follow will take some effort, research and trial and error if you choose to do it yourself, but you can always get in contact with a personal trainer for some help. A good thing to remember is to ensure to use a progressive and gradual approach and do not cut or add a lot of changes abruptly.

5. Consider upping your protein

Continuing on from figuring out your nutritional plan, you should always be considering your micro and macro nutrients, and while your meals will provide a majority of the macro nutrients like carbs and proteins, micro nutrients such as vitamins and minerals may be a bit harder to maintain. Some supplements are a common remedy for this, and while they shouldn’t replace any of your foods or be wholly depended upon, they can be added to your diet to ensure that you can focus more on getting those calories and extra protein.

putting it all together

It may be a lot of information to take in and process, so make sure to do your research and do not rush the process. Try to understand each step that you take while making a change to move out of that plateau that you may have found yourself in. An important aspect to remember throughout this process, is that you should not try to make too many changes too quickly either. Utilize 1 of the points first for example, track your progress and see how it goes for a period of time, before introducing another change.

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Protein is a nutrient that our body needs every day, moreover, it is incredibly essential for our overall health. A relatively high-protein diet has a lot of benefits including muscle building, weight loss, and feeling fuller after eating.

A lot of research shows that a higher-protein diet is effective for weight loss, as it can help avoid overeating, and it can help build lean muscle that in turn helps in burning calories. This article will help you take a look at protein’s beneficial effects for your weight loss journey.

Protein Helps In Appetite And Fullness

Following a relatively high-protein diet can help you avoid hunger and cravings. Protein-rich food slows down digestion and helps suppress hunger and appetite for hours after eating. This is due to the fact that they influence the production of hormones like PYY and GLP-1. PYY and GLP-1 are hormones that lessen our body’s ghrelin levels, which is known as the “hunger hormone.” If you feel full and satisfied, you may find it easier to reduce your food intake to help your weight loss efforts.

Protein Promotes Muscle Repair & Growth  

In our weight loss journey, we tend to forget that losing weight can make us lose not only fat but also muscles. As seen in an article debunking myths about protein by Healthy Land, high protein intake promotes muscle repair and growth. Aside from muscle development, proteins help produce and develop various components including bones, tendons, hair, hormones, antibodies, and enzymes.

Moreover, the combination of high protein consumption and heavy strength training is an effective fat loss plan. 

Protein Boosts Metabolic Rate

The higher the protein you consume, the higher the number of calories you burn. Based on studies digesting protein can boost your metabolic rate as high as twenty to twenty-five percent. Consuming carbohydrates or fat can only increase your metabolic rate by five to fifteen percent. Protein has a higher “thermic effect of food” or TEF (which is the energy used to turn food into tiny and absorbable components) compared to carbs and fat. If you want to burn more calories around the clock, higher protein intake can undoubtedly boost your metabolism even when you are resting. 

Protein Can Slow Down Sugar Absorption

Although the reason why protein does not increase blood glucose levels is somewhat unclear, studies show that carbohydrates that are eaten together with protein can cause a slow, steady rise in blood sugar due to lowering the GI of the carbohydrate source. It can help avoid spikes in blood sugar and can carve your sugar cravings. 

Vegan Protein Rich Food

There are plenty of sources of protein that we may already know of, but for people who are vegan or vegetarian, they can opt for protein alternatives such as:

• Tempeh
• Oats
• Quinoa
• Soybeans
• Chick peas
• Kidney beans
• Lentils
• Tofu
• Chia Seeds
• Almonds
• Peanut Butter

Debunking the famous myth, you can get your daily requirement of protein from plant-based proteins. 

How Much Protein Do You Need?

Protein requirements may vary from one individual to another. The commonly recommended range of protein intake for both males and females is 0.8 to 1.0 grams per pound of weight (in kilograms) or 0.36 to 0.45 grams per pound of body weight. This is just the minimum and can vary depending on certain factors. You can use a protein calculator to help you calculate the amount you need. 

How to Maintain a High-Protein Diet?

You can maintain a higher protein diet by doing a bit of research and experimenting. Choose high-quality protein sources and consume a small portion of protein in each meal. It would also help if you keep a food diary and, at the same time, eat well-balanced meals. 

One important thing to remember is following a higher-protein diet by itself will not help you in your weight loss journey. You still need to do the necessary steps to help you lose weight healthily, such as consume less calories than you expend and ensure daily exercise or movement is done.

Lastly, make sure that you are comfortable with your diet and you are not causing any harm to your body and yourself. Your progress can still be called a victory even though it is gradual. As the famous phrase goes, slowly but surely! 

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If you are starting a more healthy diet to meet your health goals, certain decisions can hinder your progress. Here are a few basic mistakes to lookout for and to avoid when embarking on this journey. Are you thinking of going on a diet to shed some pounds? Well, you’re not the only one! Up to 50 percent of people in America try to lose weight every single year. And changing what you eat is one of the best ways to do it!

Unfortunately, many people make certain mistakes that are detrimental to their healthy endeavors. Want to know what they are so you can steer clear of them? Keep reading to discover five beginner mistakes to avoid. 

1. Setting Unrealistic Goals

Many people who start a new diet have unrealistic expectations. Full of motivation, they aim to lose a crazy amount of weight in a tiny time-frame. Unfortunately, setting your sights too high can quickly make you disillusioned and resentful.

You realize that losing weight takes time and commitment!

Fed up that you aren’t shedding pounds as quickly as you wanted, it’s tempting to give up altogether. Avoid that fate by being more realistic from the outset.

2. Opting for a Crash Diet

This celebrity’s eating nothing but cabbage soup. That celebrity swears by a ‘Hollywood Juice’ diet. The one over there consumes eggs, eggs, and more eggs. It seems like a new fad diet hits the scene every week! And, sometimes, slashing your calories so dramatically can result in rapid loss of weight. Sadly, your metabolism slows to a halt too and you end up gaining weight when the diet’s over. Worse still, restricting your diet in such extreme ways can lead to chronic health problems as well. Remember that it is a life style change and it does take time, there are no quick fixes!

3. Failing to Work With Others

Anybody who’s trying dieting before knows how tricky it can be. That’s why going it alone can be so tough. There’s no-one there to keep you motivated, help you through the tough times, and give you a push when you need it.

Teaming up with other people who want to lose weight will be a mighty help. You’ll both support and hold each accountable. The result? You’re all more likely to shed the weight you want!

4. Having a House-Full of Unhealthy Snacks

Snacking can be kryptonite to any attempts at cutting calories. But it’s even worse when the cupboards are full of unhealthy options! All those delectable cakes, biscuits, and sweets are the last thing you need when you’re trying to lose weight. The best way to cut down on your snacking is to remove the temptation. Stop buying unhealthy snacks.

If they aren’t in the kitchen, then you can’t eat them!

5. Forgetting the Booze and Fizzy Drinks

Many new dieters eat plenty of fruits and vegetables, sources of protein, and sources of vitamins and key nutrients. They establish portion sizes, cut their calories, and find a meal plan that works.
But then they fail to cut down on calorific alcohol and sodas and even common fruit juices! Avoid falling into that trap. Limiting your intake of sugar-filled drinks is super important in your bid to lose weight too.

Avoid These Newbie Mistakes from the get go

Every year, millions of people go on diets in an attempt to shed some pounds. Unfortunately, all too many of us make certain mistakes that jeopardize our efforts! Hopefully, this post will help anybody starting a diet or meal plan to avoid that fate and meet their weight-loss goals.
 

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With Keto diets and Intermittent Fasting both becoming popular forms of dieting for weight loss and overall health benefits, many are beginning to question which is better and what each involves. In broad physiological terms, the goal of the two methods is the same, but they often use different methods to get there.

Overall the goal of both Keto and Intermittent Fasting is to encourage your body to burn fat for energy instead of burning sugars. Many experts now agree that using the two together may help to promote further weight loss and be highly beneficial to your overall health. However, both Keto and Intermittent Fasting require a higher level of personal commitment than other diets, so it’s also about finding the best regime for your lifestyle.

What is Keto

Before you decide which diet to follow, it’s important to understand how both regimes should be followed and the biological processes that make them effective.

A Keto diet involves lowering your carbohydrate intake to below 50 grams of carbs per day and increasing your fat intake. Protein intake remains moderate. On a standard nutritional plan, your body is burning sugars (generated from carb intake) to burn energy and fuel your body. In Keto, the idea is to “train” your body to burn fat for energy instead.

By lowering carb intake and increasing fat intake, your body enters a state known as “ketosis.” This state of ketosis is reached when your body begins burning ketones (produced by fat intake).

Benefits of Keto

Some of the benefits of ketogenic diets can be:

• Weight loss
• Improved immune system
• Prevention of long term illnesses (e.g. diabetes)
• Improved heart health
• Higher energy levels
• Improved brain function
• Appetite regulation

Studies have shown that dieters following a ketogenic diet lost up to three times more weight than those on higher carb diets. These highly positive results in weight loss and the compatibility of Keto with clean living are what made the diet so popular.

Drawbacks of Keto

The only major drawback of Keto is that it’s usually not suitable for pregnant women or those with an existing Type 2 diabetes diagnosis. Any other “drawbacks” you hear about Keto are usually just temporary side effects of making a drastic change to your nutritional intake.

These temporary side effects may include:

• Dehydration
• Headaches
• Leg cramps
• Bad breath
• Fatigue
• Drowsiness
• Reduced physical performance

Most people can quickly alleviate or prevent these side effects by:

• Drinking plenty of water and salting their food
• Introducing enough variation to their diet for proper micro nutrient intake
• Easing gradually into Keto

The Keto diet is highly compatible with a vegan lifestyle, especially because vegans are accustomed to making sure they keep their micro nutrient intake stable through varied sources of fats and proteins.

If you want to know more about getting started on a Keto diet, check out the handy infographic from Total Shape on Keto beginners which is super helpful.

What is Fasting?

While Keto is a nutritional plan focused on specific portion sizes of carbs, proteins, and fats, Intermittent Fasting is a pattern of eating. It does not restrict food types, but provides windows of time where it is acceptable to eat, and windows of time when you should fast.

Intermittent Fasting plans usually follow cyclical periods of eating and fasting, so there are lots of different fasting plans you can follow. For example:

• 16/8 – 16 hours of fasting followed by 8 hours where you can eat.
• Alternate day fasting (fasting for one day and resuming normal food consumption the next, and so on)
• Weekly fasting (fasting one day per week).

Like Keto, fasting promotes fat loss because it allows your body to reach a state where it starts to burn fat for energy instead of sugars.

Benefits of Fasting

Many of the benefits of Intermittent Fasting are similar (if not the same) to Keto. Benefits can include:

• Reduced risk of cancer
• Not food restrictive
• Body fat loss
• Reduced risk of Type 2 diabetes
• Healthier immune system
• Healthier heart
• Improves brain function

If you’re vegan, you may prefer Intermittent Fasting because it only dictates when you eat, not what you eat. So you can continue your preferred vegan diet as normal with added health benefits.

Drawbacks of Fasting

The only drawback of Intermittent Fasting is how it might fit in with your lifestyle. But the hours are flexible and there are plenty of plans to choose from, so it’s a mental barrier more than anything else. For example, if you like to socialize after work in the evening, simply choose a fasting plan and schedule that allows your socializing time to fit into your eating window.

Keto and Intermittent Fasting Together

You may prefer to choose one over the other due to medical conditions or lifestyle considerations. But combining Keto and Intermittent Fasting may produce the best results. It is also advisable when following a keto diet to perhaps adhere to it for a limited time and then switch back to a normal diet, to ensure you still take in a varied diet with all the different macro nutrients. When doing that remember when switching to do so gradually and not do an abrupt change.  

It’s thought that combining Keto and Intermittent Fasting can:

• Increase body fat loss
• Help maintain muscle during weight loss
• Boost energy levels further

The only thing standing in your way is the added pressure of combining two high-commitment regimes. So, why not start with one and then add the other later on? Don’t be afraid to try them out for a few months and see what you prefer and how you react to them. Some people like them some people don’t. The only way to find out is to try it, after you have done your research though!

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Per studies conducted by the National Association of Anorexia Nervosa and Associated Disorders, about 30 million people suffer from eating disorders in the United States. While other disorders like binge eating disorder are more frequent, anorexia nervosa remains among the best-known and most dangerous of those disorders.

Anorexia nervosa is characterized by restricting food intake to such a degree that there can be devastating consequences for the physical health of the individual. It is not uncommon for people with an anorexia nervosa diagnosis to have a full list of medical problems that must be tended to in addition to the psychological treatment that is needed. This makes the need for early and complete diagnosis and immediate medical treatment essential when anorexia rears its head.

The pathophysiology of anorexia nervosa most commonly is the result of drastically lower levels of both caloric intake and the varied nutrients that some with a balanced diet. People with anorexia nervosa tend to eat very little, of course, and what they do eat is often of marginal nutritional value. Therefore, it is quite common for those with anorexia nervosa and bulimia nervosa to have specific endocrine deficiencies and abnormalities. Here we’ll outline some of the common complications that come with an eating disorder-driven nutritional imbalance:

Gonadal Hormones Can Be Decreased

Gonadal hormones are produced by the gonads, which include things like progesterone and estradiol from the ovaries or testosterone from the testes. Because of the reduction in essential nutrients, including vitamins and proteins, people who have anorexia nervosa and bulimia nervosa can have reduced gonadal hormone secretions.

For women with either disorder, menses (menstruation) can stop temporarily or entirely. For men with either disorder, fertility issues or impotence may be present. For both men and women, there can be a range of physical side effects that come along with low gonadal hormone levels. The most common signs of reduced hormonal production aside from fertility reduction are: 

• Loss of menstruation
• Hair loss
• Slow or no breast growth (in teenagers)
• Low sex drive 

There May Be a Decrease in Thyroid Hormone Production 

The thyroid is responsible for the production and regulation of multiple types of hormones in the body, and this function of the thyroid can be disrupted in people who have received an anorexia nervosa diagnosis. Two hormones offered by the thyroid are thyroxine and triiodothyronine. These two hormones are created from iodine that is derived from certain foods, which means if an individual is not getting enough food in their body, the thyroid does not have what it needs to create thyroxine and triiodothyronine. Both of these hormones are considered essential for the proper functioning of the body and the brain. For younger individuals, the lowered levels of these thyroidal hormones can cause delayed development. 

There May Be an Increased Secretion of the Stress Hormone Cortisol 

Cortisol is referred to as “the stress hormone” because its release comes when a person experiences stress. Cortisol serves a function in the body with things like controlling blood pressure levels, blood glucose levels, and regulating metabolism. On the other hand, too much cortisol production can have negative effects on the body. Both anorexia nervosa and bulimia nervosa can result in higher levels of cortisol in the bodies of these individuals, which can cause problems with muscle weakness, unstable blood glucose levels, and a tendency to bruise easily.

Seek Treatment Before It Gets Worse

Anorexia nervosa is normally deemed as the more dangerous type of eating disorder and the most deadly kind of mental health disorder. Fatality rates are high for individuals with the disorder, and proper treatment to address both their physical and emotional needs is a must. A quality eating disorder treatment center focuses on well-rounded treatment plans for all types of eating disorders.  

Photo credit:

• Nik Shuliahin on Unsplash

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That’s why it’s so important to design a solid plan of action when wanting to get fit, to keep you on track.

But, designing a training plan is more than just writing down what you want or need to do. It’s all about finding the proper methods for achieving your goals, which should be a part of your design. 

If you’ve been trying without luck to get in shape, this post is just for you. Keep reading for a quick guide to creating an all round training plan that will actually work.

How to Design Your Training Plan

Before we get started, have a look at some of these examples of lesson plan templates to get an idea of what designing a plan looks like. It’s the same concept, just a different approach. Regardless, you need to accept that adhering to a successful plan will require sacrifice, hard work, and discipline. As long as you’re on board with that, let’s get started!

1. Assess Your current self

The first step in designing your workout plan is to weigh yourself or to assess where you are now.

Regardless of your end goals, you need to know where your starting point is. Once you know your weight and starting point, you can prepare the rest of your plan accordingly.

2. Set Goals

Even the most intense training plans start with a simple goal. It may be a mile a day or even less. The point is, you must set the basis of the end goals to allow you to outline how you’re going to achieve them.

3. Change Your Diet

Next, it’s time to evaluate your eating habits. In your plan, you should include a grocery list of healthy foods and make sure you’re getting plenty of fruits, vegetables, and — above all — protein. If you want to make a change in your fitness and physique you need to look into altering your diet, the changes do not have to be big, just small changes go a long way!

4. Start Slow

From the best marathon training plan to the most basic swimmers training plan and everything in between, these athletes all started with slow progression. You cannot expect results overnight, and thus you should plan your workouts as they correspond to your abilities. Know your limits! 

5. Keep a Workout Journal

Remember that lesson plan mentioned above? Use it to create a replica that represents what your training plan template should look like. Write it down, and keep taking notes throughout your fitness journey. This will help you stay on track and actually see your progress, which will result in a more successful outcome.

Make it Personal

Creating a training plan should not be overwhelming or stressful. This is time that you’re dedicating to yourself and your future. so take it easy on yourself and make a plan that works for you.

Whether your goals include losing weight, gaining weight, or strengthening your muscles, creating a solid plan is the only way you’ll accomplish it. Keep it simple at first and work your way up to the hard parts so that you don’t get burnt out.

Photo credits:

• Tina Dawson
• Renáta-Adrienn
• Jon Ly 
• NordWood Themes on Unsplash

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Quick Stats

Name:  Mariti Hansie “The pride of Pretoria” Mokgoshi
Age:  32
Height:  1.62 m
Competition weight:  u75 Kg
Current weight:  +-90 Kg
Current city:  Pretoria, South Africa
Trains at:  SAPS PTA West Academy gym
Occupation:  Police Officer

What got you interested in training and competing?

My interest in training and competing started at the age of 10 years. I was trying to follow in my father’s footsteps as he was a bodybuilder and also a boxer around the 60’s and 70’s, but due to the apartheid era he couldn’t explore his passion to become one of the pro’s.

“I did kyokoshi kai karate from the age of 10 years until the age of 18 years and my highest karate belt grading was 1^st brown belt in 1998 at Noriki Hammanskraal.”

Then from the year 2001 I started with weight lifting at my home (Hammanskraal) with my friend Charles Matlala. In 2007 I joined the South African Police Service and at the police academy I met Instructor and Officer Mahlatsi who advised me to try doing professional body building since my body had some sort of potential for that. Instructor Mahlatsi and I trained together till I passed the academy and I became a fully flashed constable.

In 2009 I did my 1^st professional bodybuilding competition, IFBB SA H&H Classic and that experience showed me how much I love being on stage and looking good.

What do you love about it and what keeps you motivated?

I love the fact that bodybuilding is very unique and not every individual can become a competitive bodybuilder.

To become a good bodybuilder you must have the following qualities among others:

• Self discipline
• Respect to other athletes
• Do nt be judgemental
• Be a good listener
• Be a good follower
• Be able to make sacrifices
• Love want you are doing

“What really motivates me is when I manage to beat my previous competition condition.”

What are your future plans?

My future plan is to further my studies under sports and nutrition, and if things go well have my own gym to help other individuals who are interested in a healthy life style. I’m also planning to work towards a PRO CARD in bodybuilding.

How do you manage to balance your work and family time with your training and dieting?

I prepare my whole day’s meals and take them with me to work in my lunch cooler bag.

With training it depends on my daily plans/appointments, sometimes I train in the morning and sometimes in the afternoon. If I have to help my client in the morning I will train in the afternoon and vice versa.

When it comes to family time, once I’m at home I give my best to my kids and my lovely wife.

Do you manage to stay lean year round or do you pack on a lot of size in the off season?

It’s hard to stay lean year round because as a bodybuilder you need to improve on your weak points, and for that you might consider increasing your carbohydrate intake to keep the body full and also your protein intake must be good and relatively high.

To improve my physique and gain a few pounds of lean muscle I like to pack on a little bit of size when I’m in the off season, but I also continuously monitor my body fat percentage to make sure it does not become too high.

Do you believe to gain size you have to lose your abs?

When I am bulking I still train Abs like during my on season so that I won’t have that fat and rounded look during my off season with an extended stomach.

Take us through an average day of yours:

• My day starts 04h30 if I’m training in the morning otherwise at 05h30 with a protein shake
• Then 06h00 a have my breakfast (oats with honey)
• I report at work at 07h30 then at 09h00 I have my 2^nd meal (10 boiled egg white with 2 whole eggs, 120g oats cooked)
• 12h00 I have my 3^rd meal (150g chicken fillets, 200g white rice cooked, 1 cup mixed veggies)
• 15h00 I have my 4^th meal (120g chicken fillets, 100g sweet potatoes / baked potatoes)
• 16h00 Training.  Immediately after training I will have 2 bananas and a whey protein shake
• 18h00 I have my 5^th meal (same as the 4^th meal)
• 21h00 I have my last meal (stir fry/ green veggies with 120g of chicken/ hake fillet, handful nuts/2 spoon of peanut butter)
• I sleep around 22h30

“My pre-contest diet and offseason diet, they don’t differ that much, I only reduce some carbs and increase my protein intake.”

Do you believe in using supplements? What supplements do you constantly use if any?

Supplements help to make sure that the body gets daily balanced nutrition since we can’t be sure that the body will get all its needed nutrition and vitamins from solid meals.

The supplements I constantly use are:

• 100% whey protein
• Glutamine
• Vitamin Packs
• CLA’s
• Test Rx
• Creatine HCL

I am not much of a fan of pre-workouts.

How long do you workout for?

I train for 1 hour to 1 hour and 20 minutes depending on my daily program.

What are some of the common mistakes you see most young guys making at the gym?

The mistake I have encountered from other guys in the gym is that they like to compare themselves with other individuals and that puts them under a lot of pressure.

Do you do a lot of cardio leading up to a show?

I believe in early pre-contest dieting rather than doing more cardio towards the show, maybe only during the last two weeks.

Do you use any specific strategies in the final week before a show to come in even more shredded?

I don’t have a specific way of dieting to help me become more shredded a week before the show, I only drop my water like any other athlete.

What are your 3 favourite body parts to train?

1. Back
2. Legs
3. Arms

Favorite athletes:

I have two favourites athletes:

• Phil Heath (when he came on stage he brought everything needed for him to win the show; symmetry, proportion, thickness, fine cuts and good stage personality.
• Charmine Adams from South Africa. He comes with a full package and when he poses he poses big.

Favorite Quote:

“Do it right and do it once.”

Advice for someone wanting to change their lifestyle and achieve their ideal physique?

Anyone who is planning to change his or her life style and live a healthier life style, must start with a good diet and try not to throw yourself into the deep end. Even with training, take it slow and have someone who knows better to assist you.

What competitions have you competed in and your placings?

2013

• Ifbb SA H&H bodybuilding classic championships | Under 80 kg | 1^st
• Ifbb SA National Championships | Under 75 kg | 3^rd

2012

• WPF World Championships | Under 70 kg | 1^st
• Ifbb/BBSA Gauteng North Provincials | Under 70 kg | 1^st & Overall winner
• Ifbb/BBSA South African National Championships | Under 70 kg | 2^nd
• Wpf SAPS National Championships | Under 70 kg | 1^st & Overall winner
• Wpf South African National Championships | Under 70 kg | 1^st & Overall winner
• Wpf World Championship | Under 70 kg | 1^st
• Wpf Rossic Classic | Under 70 kg | 1^st

2010

• Wpf World Championships in France | 4th

Where can people get hold of you?

• Facebook: Hansie on Facebook
• Email: mhansie[at]gmail.com

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