TIPS TO REDUCE YOUR WEIGHT EASILY

     10 TIPS TO WEIGHT LOSE

Weight loss is probably the single reason why people start to exercise. Try these ten tips and blast that fat.

1.   Don’t skip a meal: by skipping meals it encourages binge eating, or uncontrolled eating. If you wait until you are so hungry, you will end up making the wrong choices and accumulate fat for yourself. Starving yourself will prompt the body to slow down its metabolism as it think there is a “famine” and as such will store more fat for the body use.

2.     Fats are important part of your diet, but you need to eat the right fat. On average we eat approximately twice as much (bad) fat as we should. Be aware of how much fat you take each day. Calories from fat should not exceed 20-30% of your total calorie intake in a day.

3.    Eat plenty of fruits and vegetables: these not only taste great, they are nutrient dense foods containing many vitamins, minerals and phyto-nutrients and their fiber protecting you from the ageing effect of free radicals.

NOTE: vegetables that are steamed or eaten raw contain a much higher percentage of nutrients than those prepared in other form. Boiling vegetables causes most of the nutrients to be lost in the water. It is best to steam or microwave vegetables.

4.   Each meal should consist of lean protein, a low carbohydrate and an essential (good) fat for optimum nutritional balance. Lean proteins consist of fish, skinless white meat chicken or turkey, lean cuts of beef legumes etc.

5.   Cut down on sugar. Sugar causes insulin spike and the sugar in your tea or coffee can add up over the course of a day. Try green tea which is rich in antioxidant and can help burn down your fat.

6.   Try and eat all your meal before 7:00 pm

7.   Drink plenty of water each day. This will fill you up and cleanse your body. Do you know that simply changing the temperature of the water you drink can speed up your metabolism and burn more calories? Drink hot water.

8.   Do not concentrate on losing weight, rather concentrate on eating healthily and exercising rather than obsessing about weight loss

9.   To create a caloric deficit and to tone up you must regularly perform both cardio and resistant training

10. Weigh and measure yourself weekly; give yourself the boost of seeing the weight come off by weighing yourself weekly. Don’t do this with more frequency as body weight can fluctuate.

TINEA PEDIS

TINEA PEDIS (ATHLETES FOOT)

This is a fungal infection of the skin of the foot.  It is caused by a fungus but strive so well in moist environment.

PREDISPOSING FACTORS

People who work in very wet area, or wear rubber shoes or plastic sand shoes. This is because a very tight shoe does not allow air and moist to escape and the fungi grows faster in these environment.

Poor personal hygiene especially of the shoes and socks can provide a good condition for the fungus to grow. Touching the toes of infected persons without proper hand washing can also predispose someone to this condition.

SYMPTOMS

The skin becomes scaly, peels and cracks, in very severe cases there is blister formation at the toe or underneath the sole of the leg.

There are itchy whitish lesions around the digits most commonly around the fourth and fifth toe.

TYPES

There are basically three different types of tinea pedis, the classification is based on the clinical manifestation in the client.

·        Toe web (inter-digital) infection- this type of fungal infection occurs in between the toes at the 4^th and 5^th.

·        Moccasin tinea pedis- this form causes scaly thickened skin on the sole of the feet.

·        Vesicular tinea pedis- this the most severe form of tinea pedis, it causes blisters around the foot but it can also develop around the toes.

PREVENTION

Wear sandals to allow air and moisture to escape from the foot. Always keep the feet dry and clean to avoid creating a enabling environment for the fungi to grow.

Use talcum powder whenever possible to keep the toes dry. Always wear a cotton socks and change/ wash almost every day. Don not put on socks that are wet.

TREATMENT

The course of treatment and management depends on the type and severity of the infection. Topical creams can be used to achieve healing over a long period of time. Over the counter drugs such as miconazole, clotrinazole can be used. But severe cases (vesicular tinea pedis) should be seen by the doctor and proper drug and treatment prescribed by the doctor. It may be necessary to soak the legs in an antiseptic solution for 10 minutes, clean properly before the application of topical creams

Re- infection is common, so treatment plans must be followed as prescribed in other to achieve cure.