I Need to Lose Weight without Feeling Hungry

“I need to lose weight but I’m sick of feeling hungry all the time,” is a common statement made by individuals who follow fly-by-night diets. If your diet leaves your stomach rumbling every hour on the hour, it’s time to make a change. I used to think that losing weight meant starving. It took me a while to accept the fact that I could actually eat heartily and still drop weight.

The time I spent starving in the name of losing weight was miserable. When I did manage to shed a few pounds, I would gain it all back in a matter of weeks. Sometimes I’d even gain a few extra pounds. Talk about depressing!

What I learned through years of research (and trial and error) is that when you follow a healthy eating plan, you can chow down until you’re full, and still see amazing weight loss results.

What Are Healthy Foods?

Healthy foods are not created in a factory of processed to death. If the food is dried, canned, frozen or filled with ingredients you can’t pronounce, stay away from it. Examples of healthy foods include fresh fish, naturally raised meats, legumes, seeds, organic poultry, organic whole eggs, raw nuts, and fresh fruit and vegetables.

How to Make Healthy Meals More Filling

There’s nothing more dismal than dealing with hunger pangs all day. If your meals aren’t satisfying you, this is exactly what’s going to happen. Here are some tricks to make your meals more filling:

• Add a source of quality protein and a source healthy fat (yes, fat) to each of your meals. Doing this makes meals more satiating and curbs hunger. Sources of healthy protein include natural meats, organic whole eggs, organic poultry and fish. Sources of healthy fat include avocados, fish, beans, raw nuts, coconut oil and olive oil.

• Load your plate with veggies. It helps to divide your plate into three sections and fill the larger section with veggies. Leave the other two sections for meat and other foods. Veggies are full of fiber, so they expand in the stomach, digest slowly and keep you full longer.

• Drink a glass of water before each meal and throughout the day. This will help you feel full faster and reduce hunger.

Examples of Healthy, Filling Meals and Snacks

• Breakfast: 2 scrambled eggs, 1/3 cup of oatmeal with cinnamon and a small pear.

• Snack: 1 medium apple, 1 cup of cucumber slices and 1 oz of raw nuts.

• Lunch: 4 oz ground turkey, 1/2 cup of cooked brown rice, 8 oz carrot sticks, and a small green salad with vinegar and olive oil dressing.

• Snack: 2 tablespoons of almond butter, 2 slices of rye crisp bread and 8 oz of celery sticks.

• Dinner: 5 oz broiled halibut steak, 1/2 cup of green beans sautéed in garlic, small baked sweet potato and a small green salad with apple cider vinegar and olive oil dressing.

Diet plans that leave you hungry all the time (or even some of the time) are evil. Why not scrap the diet altogether and eat healthy instead? If you do it this way, you can eat delicious, filling foods and still lose weight.

Enough with the yo-yo dieting! Watch this video to find out how The Diet Solution Program helps me when I need to lose weight.

How to Eat Great and Lose Weight

Snacking on dried out rice cakes and wilted lettuce leaves is no way to spend your mealtimes. You don’t have to eat bland, boring foods just to trim up. It is possible to eat great and lose weight all at the same time. If you choose quality foods and have a willingness to try new things, you can get down on delicious meals and shed pounds too.

Choose the Right Foods

You can’t possibly lose weight if the foods you use to prepare you meals are unhealthy and loaded with calories. When you avoid processed nonsense and stick with fresh ingredients, you can’t go wrong. Anything boxed, frozen, jugged or canned is considered processed and has no place in a healthy diet.

Foods that should be staples in your healthy meal plans include fresh fish, naturally raised meats, organic poultry, organic whole eggs, raw nuts, fresh herbs, and fresh fruits and vegetables. Natural foods are better for you because they are low in calories and filled with plenty of nutrients your body can use.

Also, natural foods aren’t loaded with a laundry list of additives that contribute to weight gain, diabetes, cancer, hypertension and other health problems.

Experiment with Recipes, Flavors and Cooking Methods

I love grilled chicken, but if I had to eat if every day, I’d go bananas—I imagine you would too.  Free yourself from the bondage of humdrum, tasteless meals by experimenting with recipes. Thumb through cookbooks, surf the Internet and use your imagination to whip up meals you can’t wait to sink your teeth into.

When you come across recipes that have unhealthy ingredients, simply swap the bad ingredients out for healthier ones. For instance, if a recipe calls for milk, you can replace this ingredient with coconut or almond milk. Also, don’t be afraid to switch out spices and seasonings to add a new flavor to a dish.

Vary your cooking methods to keep things fresh and give food a different taste. For instance, if you always broil your steak, try sautéing it, or covering it with olive oil and dropping it on the grill. All of these cooking methods are healthy and easy to master.

Sample Recipes to Help You Eat Great and Lose Weight

Healthy French Toast:

• 2 slices of Sprouted Grain, Spelt or Rice bread
• 1 tablespoon of real butter
• 2 whole organic eggs
• maple syrup
• cinnamon

Directions: Mix the eggs in a bowl. Dip the bread in the egg mixture until it is completely coated on both sides. Heat a pan on low to medium heat and add the butter. Once the butter is melted, add the egg coated bread and cook each side for 3 to 4 minutes. Sprinkle the toast with cinnamon and serve it with 2 teaspoons of maple syrup.
Baked Chicken a la Isabel (one of my creations)

• 1 whole baking chicken
• extra virgin coconut oil
• your favorite Italian spices (I use thyme, parsley, oregano, garlic powder, sea salt and pepper)

Directions: Preheat the oven to 350 degrees. Place 2 tablespoons of coconut oil in a small pan and melt it over low heat. Mix 1 to 2 teaspoons of each of your spices in a small bowl and pour in the melted coconut oil. Mix all the ingredients together. Let the spice and coconut oil mixture cool.
Rub the spice and oil mixture under the skin of the chicken with your hands. Once the chicken is completely coated, place it breast side down in a glass baking pan and pop it in the oven. Let the chicken cook for 1 to 2 hours until it’s done.

There’s nothing boring or tasteless about the above recipes. If you’re creative and are willing to experiment with new recipes, you can chow down like this everyday and look fantastic doing it.
Your dream of permanent weight loss is just a reach away. Watch this video to find out how The Diet Solution Program can help you eat great and lose weight.

Foods to Avoid in Your Healthy Meal Plans to Lose Weight

People get excited about a lot of things, but I have never in my life met anyone who’s thrilled about being overweight. I have however, met folks who are sick of the up and down rollercoaster of so-called healthy meal plans to lose weight. Rather than deal with more dieting disappointments, some of these people conclude that living “large” is simply in the cards for them.


Throwing your hands up in defeat and deciding to spend the rest of your days (unhappily) overweight is no way to live. A decision like this can beat your self-esteem into the ground and shave years off of your life. C’mon, you owe yourself and your loved ones so much more than this.

There’s no magic formula to losing weight – if there were, everybody and their mama would be slim. The best way to achieve successful weight loss results is to know what types of foods to keep out of your diet.

Just Say “No” to Processed Foods 

Processed foods are cheap, convenient and easy to prepare. Unfortunately, these foods are bad for your health. Of course, you’d never know this by watching those hyped up television ads. Since manufacturers aren’t going to give you the dirty on the ingredients they use in processed foods, I’ll gladly do it for them.


Let’s start with trans fat. This ingredient lowers good cholesterol, raises bad cholesterol, and can increase your risk of cardiovascular disease. Considering heart disease is one of the leading killers of men and women, trans fat is one ingredient you want to steer clear of.

If you’re wondering where that double chin came from, the high fructose corn syrup used in some of your favorite processed foods may be partially to blame. This ingredient has been getting a lot of press lately because it is believed to be a major player in the rising obesity epidemic.

Don’t even get me started on the chemicals manufacturers use in processed foods. If I tried to name some of these chemicals, I’d be tongue tied for days. Besides, you’d probably think I was reading the label on a can of bug spray instead of the ingredients in your favorite microwavable meal.

Send Sugar Packing 


The average person consumes about 150 pounds of sugar per year. When you think about the fact that sugar is in almost everything, it’s easy to eat tons of this stuff without even realizing it. So what’s the big deal? There isn’t enough time in the day for me to tell you about all the damage sugar can do to your health. However, I can give you a quick rundown.

Sugar contains nothing but empty calories. When you eat this stuff, a large portion of it gets stored in the body as fat. If your goal is to slim down, being heavy-handed with the sugar isn’t going to help. This is not even the worst of it. Sugar can also depress the immune system, feed cancer cells, contribute to heart disease, raise your risk of osteoporosis and make you look decrepit.

Give Artificial Sweeteners the Boot

Before you run out and stock your fridge with a bunch of those zero-calorie diet drinks, there’s something you should know. The artificial sweeteners used in diet drinks and other low-calorie products are lab-created. Yep. You heard me right – mixed up in a lab like something out of a Frankenstein movie.

These chemical sweeteners can cause or contribute to a laundry list of neuropsychiatric disorders and chronic illnesses – depression, anxiety, migraines, mood changes, panic attacks, vertigo, memory loss, Alzheimer’s, brain tumors – should I go on? And if you think you’re going to shed a few pounds using artificial sweeteners, think again. These sweeteners stimulate your appetite and make you eat more food.

When you’ve tried diet after diet and not one of them delivers results, it can certainly make you want to give up. But you owe it to yourself and to your family to live the healthiest life possible. Processed foods, sugar and artificial sweeteners are the main culprits of weight gain. When you eliminate these foods from your diet, you greatly improve your chance of losing weight.

Make dieting disappointment a thing of the past. Let the Diet Solution Program arm you with the tools you need to create effective healthy meal plans to lose weight and live healthier.

Foods to Avoid in Your Healthy Meal Plans to Lose Weight

Is it possible to put together a simple and healthy meal plan? One that is not going to be complicated and hard to follow?

Yes. It is possible and I will show you how. The healthy meal plans below will help you achieve your health goals while simultaneously shedding fat off your body.

Here are 3 healthy meal plans you can get started on right now.

Breakfast

Protein should be included in every meal throughout the day and breakfast is no exception.

Make sure to include organic eggs, cottage cheese, raw nut butter or smoked fish as one component of your healthy breakfast.

Carbohydrates should also be included in the form of oatmeal, sprouted grain bread, fruit and/or vegetables.

3 great sample breakfasts are: Oatmeal with almond butter, topped with fresh berries and a bit of Stevia to sweeten. 2 hard boiled eggs, 1 slice sprouted grain toast and ½ grapefruit Smoked salmon over sliced tomato and 1 green apple

 Lunch

 The same rules apply as breakfast. An easy way to ensure that you always have a healthy protein available for lunch is to pack leftovers from dinner the night before. Leftover hamburger, chicken legs or wild fish are all great to include in a salad or over vegetables.

3 great sample lunches are: Baked Tilapia over sautéed spinach, green salad with chick peas (oil and vinegar as dressing) followed by ½ cup of pineapple. Leftover chicken legs with ½ sweet potato and broccoli. Lean hamburger over portabella mushroom and brown rice. Cooked vegetables or a green salad. 1 orange.

Dinner

You can really be creative with dinner. Look for recipes that are quick and easy and modify them with your own healthy ingredients as needed. Again, always remember to include protein and carbohydrates.

 3 great sample dinners are: Mexican salad: Ground beef over shredded lettuce and tomato, guacamole and brown rice.

Grilled Salmon over asparagus, green salad (oil and vinegar as dressing) followed by a fresh fruit salad. Buffalo meat balls over rice pasta with sautéed broccoli.

Snacks You never want to let your body get too hungry. Hunger often leads to binge eating of unhealthy food and makes sticking to a healthy eating regimen much more difficult.

 It’s important to keep snacks handy so you never experience hunger or a blood sugar low without having a healthy option nearby. 3 great snacks are: 2 Tbsp almond butter on ½ apple Trail mix made up of walnuts, almonds, pumpkin seeds and dried fruit (no sugar added) Cottage cheese and pineapple

 Incorporate just a few of these meals into your daily eating regimen and you will see an incredible difference in your weight loss results.

Following simple and healthy meal plans like these is the first step in achieving your health and fitness goals. To get started right away on your own fat loss goals , download these Simple and Healthy Meal Plans right now.

Simple Exercise To Get Rid Of Belly Fat

If you're craving for data on exercises that may assist you scale back your belly fat, you are already on target. However, don't fall into the incorrect read that build many representatives abs exercises each day to resolve your downside. it'll not happen. With this sort of exercise you have got your six pack, however are going to be hidden below a layer of abdominal fat and no-one is aware of it's there. Yes, it together with yourself.

The best thanks to scale back belly fat is to perform a full body exercises to get rid of excess fat round the body. we are able to focus on your coaching and anticipate a location in far more than fat in there. Not operating. Your goal now could be to require regarding 100% fat (men and desires his six pack abs visible) or V-day (for girls who need a flat stomach).

The most effective coaching

There are plenty of excellent full-body exercises you'll be able to do to burn fat, however most of the announced (and effective) is that the squat. this is often as a result of the squat exercise additional muscle teams below a significant load of different exercises additional load. Thus, it's terribly effective means of promoting changes in body composition (muscle gain and fat loss), and therefore the hormonal response (such as growth hormone and testosterone).

You are able to add additional weight, like dumbbells or barbells whereas doing squats, however if you are not conversant in them nevertheless, simply using your own body weight is that the best resolution. it'll still provide you with higher results and faster than spending several hours on a sports machine whereas boring low intensity cardio.

How to do a squat properly ancient weight

You can do normal weight squat before being along with your legs slightly wider than the width of the shoulders. Place every hand behind your head and keep your elbows back. Then, begin the movement by moving the hip and back "seat" could be a virtual seat.

Pushing the boundaries. Squat as deep as you'll be able to, keeping the lower back soaked during a neutral position. Ideally, the method of reduction of the hip ought to take regarding two seconds. Hold a second, then come to beginning position.

Another possibility: the employment of extra weights

If you select to use extra weights, variety of the way to do: come dumbbell squats, squats front squats and overhead. the sole distinction here is that the location of the bar. within the back squat, the bar is on the higher back. front squats, the bar is placed on the shoulders before the top. For overhead squats, you retain in your head throughout the session bar.

Squat train your ab directly, however is that the simplest counseled exercise to burn fat quick. it'll offer far better results than doing many representatives of abdominal exercise each day. therefore check that to equip with the data and exercise to urge rid of all excess fat, otherwise simply jump to an "exercise to scale back belly fat" to a different while not real tangible results.

Exercise For Women

A woman should not join a gym or other exercise for a firm body, tonic and trim.You participate in various long-term strenuous physical activities daily.

You can turn the music box and throw your arms over your head with your feet slightly apart and ready to build.

With arms above your head, you can stretch right then left. It is important to warm up before accession in intense exercise.

There are many exercises, the woman can work outside the home, where he finds the time. Here are some exercises you can work.

Triceps:

Triceps push down is another exercise you can do to improve the shape and size of your arm.

You need to sit on the edge of a chair or bench to do this great exercise.

Put your hands beside you on the edge of a chair with your fingers facing forward. Then lift the back of the chair, and bend down toward the floor. Gently raise the back. This is a great exercise for toning the arms.

Biceps curls:

You can perform bicep curl safely and easily. If you have not set a bar, you can get in your local sporting good store. Otherwise, you can lift the empty milk bottles filled with water. When you perform bicep curls, you want to make sure you lift weights one at a time, in a controlled motion. The descent is equally important, if not superior to lift the weight. You must perform bicep curls on the same day that you do triceps, so you evenly spread the weight-bearing exercise to your arm.

Toe touches:

Toe touches are a slender waist. To get started, keep your feet slightly apart, bouncing on his heels and shake your shoulders at the same time. When making a 04:00 to bring weapons to fall into the hand and bring them down to the ground, side, top, middle and bottom left.

Hip twists:

Hip twists may contain a foot away when you switch on the side, and leaned back, while pressing the sides, at the same time. Bring the leg back and do the same thing the other foot.

Flick-firing:

You just jumping, throwing, jumping, throwing and adhere to the routine of both bleeding. This is a teaser exercise program that will get you started. You can lose weight, tone the body, improves cardiac function and the solid body.

Push up:

Push up, your arms and shoulders. You must be at least 10 to 20 push ups every day. When you build stamina, increase in push-ups you do every week. You may have difficulty interpreting standard push up, but you can make a change to climb. To make a push to change up, just push from your knees to your arms instead of putting your weight onto your hands and feet. You can make a push in that position.

Tilt

Stand up straight with your arms over your head and legs slightly apart, swing arms on the bottom left, top to bottom on the right. To do this four times and not more than two runs pages when you're done.

Weight loss and training arm:

If you want to lose weight, you need to combine the training program of strength, a strong commitment rate for at least 4 times a week. Need to watch your diet too.

You can lose weight by reducing your meal portions and eating six small meals instead of the big day. It is the most effective way to lose weight because it stimulates your metabolism working efficiently. Instead of large meals, your metabolism is constantly providing energy and fuel for the body if you take six mini-meals.

You must maintain your exercise program to maintain good results. You can take the help of your friends or family to your exercise program effective training

Essentials Exercise For Your Health

The exercise is a key factor in maintaining a healthy body. Exercise is very important to prevent diseases such as hypertension, diabetes, high cholesterol, stroke and heart failure.

Before beginning any exercise program, consult a doctor or nurse and learn with a certified trainer how to exercise safely.

Exercise strengthens bones and muscles, reducing the chances or cracking, and back injuries.

Eating unhealthy foods and physical activity is not conducive to good health. The body does not react when you eat unhealthy foods and exercising at the same time.

The rest is an important factor that you do not get enough rest, during exercise, you are exposed to hot flashes and fainting.

If the body is tired, the mind and the body does not respond and can lead to hurt yourself.

Exercise to produce a healthier life and reduce illness and ordinary at the same time helps to control weight.

Before beginning an aerobic workouts or strength, heat for five to ten minutes. Warm-up helps the body to move the state of inactivity at full effort.

Aerobic exercise is one of the best workouts that work all the muscles and tone the body.

jogging, aerobics, walking, cycling, skating, jogging, dancing and other types of aerobic exercise. Combine aerobics with weight training, which will be the construction of the mass, muscles, strengthen bones and reduce weight.

muscle strengthening exercises with weights Force, circuit training, and gymnastics. These exercises help burn fat from muscle mass and increase in the body. Strength training is a workout to lose your weight fast while building muscle. Intense weightlifting is normal for weightlifters trying to build muscle mass.

To do this, cycling and other activities at a pace slow and easy. This gives the body to increase blood flow to the muscles and joints work and prepares them for their hard work

At least 30 minutes of exercise is necessary for best results. You can do vigorous aerobic exercise or gardening can also help. If you want to lose weight, 60 minute workout is recommended. At least you can train for 30 minutes.

Stretching is essential to extend the exercise to build strong muscles and tendons and ligaments. Elongation at the end of each heat and let cool. Stretching increases coordination, flexibility and freedom of movement expands the body.

Wear loose clothing and shoes that are comfortable. Make sure your exercise shoes provide adequate support and cushioning for aerobic exercise you choose to do.

When your health and fitness goals have been achieved, it is easy to maintain. Simply to stay active and mock exercise. Try different exercises in order to boredom and work all the muscle groups themselves. different muscles become stronger and get fit in less time. This will also help you burn calories and control weight. After the relevant financial year can help to safely participate in any type of activity.

Monitoring Your Exercise Intensity

Your goal is to work your way up to an exercise level that feels somewhat hard and increases your breathing and heart rate. Your activities should not make you breathe so hard that you can’t talk to someone else; if they interfere with normal conversation, then you are likely working yourself harder than necessary. These exercises also should not cause dizziness, chest pain, or excessive joint discomfort.

You can monitor the intensity of your training by your pulse (heart rate) during any activity. Measure the beats on your wrist by lightly pressing the tips of your index and middle fingers where you can feel your pulse. Count the number of pulsations you feel for a ten-second period and then multiply this number by 6 to estimate beats per minute. It is normal for your maximal pulse rate to decrease with each passing year after the age of twenty. Your expected maximal heart rate can be estimated as 208 minus 70 percent of your age. For example, if you’re fifty, then your expected maximal would be 208 minus 35, or 173 beats per min- ute. (Note: if you are taking a beta-blocker, your heart rate at any workout intensity will likely be lower than expected.)

Aerobic Activities Build Your Endurance

Endurance-type activities improve your cardiovascular health, help you gain muscle, and cause you to lose body fat. An aerobic exercise is defined as any activity done continuously, increasing your heart rate and breathing for an extended period of time (i.e., more than two minutes), including dancing, swimming, bike riding, and fast walking. Although jogging and running also qualify, they are not recommended for the majority of adults over forty, as their high-impact nature may result in lower limb joint pain or injuries.

Examples of activities that range from mild to vigorous in intensity are listed in here:

Mild: Walking slowly (2 miles per hour or slower), gardening (weeding or watering), some household chores (e.g., washing dishes), walking or kicking in a swimming pool with a buoyancy belt, standing without support, shuffle board, and golfing with a cart (But most of these are too mild to be considered a part of your actual exercise program once your fitness level increases.)

Moderate: Swimming, bicycling (outdoors), cycling on a stationary bicycle, gardening (mowing, raking, or hoeing), walking briskly on a level surface, mopping or scrubbing floors, golfing without a cart (walking and carrying your own clubs), tennis (doubles), volleyball, rowing, water aerobics or other aquatic classes, most chair exercises, and dancing.

Vigorous: Climbing stairs or hills, shoveling snow, brisk bicycling up hills, digging holes, tennis (singles), swimming laps, cross-country skiing, downhill skiing, hiking, jogging or running, and most sports (e.g., soccer or basketball)

If you have been inactive for a long time, you’ll need to work up gradually to doing the more intense activities. Start out with the mild to moderate activities and slowly build up to doing more. We recommend that you start by doing just five to ten minutes a day of an activity that you can easily perform and then increase the intensity of your workouts until your pulse is between 100 and 120 beats per minute. Don’t be discouraged if it takes you months to go from a very long-standing sedentary lifestyle to doing some of the harder activities. As you are able, increase the time you spend doing endurance activities to fifteen and ultimately twenty minutes or more. Note that this total leaves you at least ten minutes for other types of exercise to reach your thirty-minute training goal.

You should try to end up doing at least thirty minutes of total exercise on most days of the week. It is best to plan on exercising every day as you’ll likely miss a couple of days a week for various and sundry reasons. So planning on doing some activity every day will more likely result in at least five days per week. Take at least one day a week off to adequately rest and let your body repair and renew itself, but try to never miss two days in a row.

Your Exercise Plan for Better Health

You don’t have to be an exercise fanatic to reap the benefits of increased physical activity. Adding just a little activity to your daily routine can have major benefits, no matter what your current age is. Even fifteen to thirty minutes of walking each day is probably enough to gain substantial health benefits, provided you increase your pulse rate to higher than one hundred beats per minute. However, our exercise plan will require you to do thirty minutes of different types of formal exercise each day, five days a week, which is still not a lot considering the positive outcomes that you’ll experience from doing it, such as looking and feeling younger than your chronological age. Walking a small dog and stopping frequently every time it does its business—while a fun and necessary activity—would not be considered a formal program of exercise. On the other hand, carrying the dog and walking swiftly around the block for the requisite amount of time would be.

As soon as you pass the age of thirty, other types of physical activity become more important as well, particularly exercises that help you maintain your balance and improve your posture. So your exercise plan will include working on five important types of activities during the week: endurance, resistance, balance, posture, and flexibility. On any one day, you can choose to focus on just one area or a combination of areas. Try to be practical with what you do; choose a few exercises instead of a long list, and vary what you do on a regular basis to get optimal benefits and to stay motivated to continue with your program.

While a block of planned exercise done regularly is undeniably important for staying younger, you also need to concentrate on increasing your daily movement doing anything, your so-called spontaneous physical activity. By doing so, you can even more dramatically improve your well-being and levels of physical and mental fitness. We will discuss the simple means by which you can increase this informal component of activity .

Exercises More, Think Better!

Exercise has payoffs for the mind, too, as it can improve feelings of overall well-being, along with reducing stress and depression. Many people who feel lethargic or drained all the time are generally just out of shape. Exercising makes you feel tired while you’re doing it, but its longer-lasting effect is the reverse: it enhances your overall energy levels.

Likewise, movement lowers your mental stress. Just getting up from your desk and work when you’re stressed out and going for a short walk can clear your mind, improve your mood, and enhance your productivity when you return to the task at hand. Studies have also shown that exercise is an effective remedy for mild to moderate depression and possibly major depressive disorder as long as the activity is continued over time.

What’s more, it appears to reduce the risk of Alzheimer’s and other forms of dementia that have recently begun appearing at earlier ages in many adults, even well before retirement age. For older individuals, exercise clearly improves brain function. For example, in a study of 1,740 adults over sixty-five years of age who were followed for more than six years, individuals who exercised three times a week were a third less likely to develop dementia. However, even in younger individuals, regular exercise is associated with less brain atrophy, or shrinkage, and even as little as six months of regular aerobic training can reduce your rate of brain loss.

Any activity increases blood fl ow and oxygen delivery to your brain and results in a reduced cell loss in the part of your brain called the hippocampus, which is the region associated with memory and spatial navigation. Not only can activity delay or prevent dementia, it may be able to restore some of what you’ve lost mentally.
Thus you need to exercise to keep from losing your brain, but also if you’ve already lost some of it.