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It is important to change eating habits and exercise habits in order to ensure proper weight loss. However, the other choices throughout a full day can also impact the overall efforts and results. This includes the time spend sleeping, net surfing and involvement in other activities. Some of the habits discussed below can take you closer to your goal:
Set realistic goals and approach accordingly
Many people aim to be of similar weight as in high school or at the time of marriage. However, it may require getting rid of up to 50 pounds extra. Don’t rush into things and start off with short term goals. It may include losing up to 5% or 10% of total body weight. Spare some time to attain the flexibility of reaching your goal of weight loss. One should not forget that many people spend a minimum of six months for losing that much weight.
Make sure there are no random generalized weight loss goals. It could be something like eating less at dinner time or exercising more. You can start off with straight goals such as choosing the dinner recipes and shopping for food on Sunday. It may also include bringing a healthy and homely lunch as against visiting restaurant twice or thrice every week. Some of the other short term goals could be calling a friend for taking a walk during Mondays and Wednesdays. Decreasing exposure to the problematic food for avoiding temptation or stimulus control may be good. Try to keep cookies out of the sight while in kitchen. Thus, a clear and realistic approach is likely to give better dividends in future. Weight loss takes place at slow pace unlike weight gain in many cases.
Eat the morning breakfast slow and mindfully
Several people skip their breakfast in a hurry or disinterest. Make a habit of going to bed early and get up at least 15 minutes early. There is no need to sacrifice the sleeping time for preparing the breakfast. Eat slowly and practice it by sipping water or putting utensils down. While having coffee, tea or similar drink, do it slowly by sparing sometime between bites. You can also spend a minimum of 20 minutes with each meal. It could be far realistic throughout midday and evening meal. Choose any one to set on your path and fix a timer for checking yourself.
Habits in eating and exercise work in conjunction to provide results. You may select a habit which is suitable for you to prevent unnecessary weight gain. Monitor the outcomes and results on a regular basis to check the progress. Stick with something for almost a month or even a week. Fix a daily routine and practice the healthy habits regularly. After finding yourself on the flow with a particular habit, keep adding more one by one. You may later realize that some of these habits may be interconnected to a certain extent. Weight loss is not an easy achievement when you’ve gained a lot of weight over a course of time. However, it isn’t impossible either for most.
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In today’s world of Technology and Science, researchers and scientists alike are constantly conducting experiments to not only discover the common causes of diseases caused by unhealthy weight gain, but specifically how it can be chemically countered or more efficiently maintained.
Recent study demonstrating NAPE significance
Scientific researchers from the American Chemical Society (AMS) have recently engineered and have been testing a chemically engineered microbe in Mice (called NAPE) that promotes weight loss or otherwise prevents unnecessary or unhealthy weight gain. This is a naturally occurring compound in most human beings, but multiple illnesses and genetic makeups are responsible for the deprivation of such. Two groups of mice, one receiving the chemically engineered microbes, and the other without, were given the same high-fat diet but without the adding or reduction of chemicals in the intestinal track. The test yielded results demonstrating that mice that consumed the NAPE (through water as a compound) gained 15% less than the mice that did not.
The chemically engineered microbe that promotes communication to the brain of a sense of being full or otherwise promoting satiety was tested through these groups of mice at varying levels. The NAPE bacteria that was designed is to replace or strengthen current levels or absent level of the necessary bacteria to maintain a proper weight and diet.
Benefits of Gastric Bypass Surgery and physiological chemical components
Gastric Bypass Surgery was significant in increasing weight loss as it manipulated and removed specific gut bacterium and allowed for greater developmental processes and application of NAPE bacterium through the body to the brain.
In 2013, research was conducted through the Cedars-Sinai School of Medicine to determine which microorganisms were responsible for microbes called methanogens—compounded of methane—and how they were linked to obesity. The content of both this chemical natural compound in the body, as well as Hydrogen, were discovered to be interrelated through a study of 792 test-subjects in weight gain. The contents of said chemical compounds were recorded through breathalyzer-like scientific equipment. This research demonstrated that individuals with higher levels of each of these chemicals were more prone to have poorly performing intestinal processing and NAPE chemical relationships with the brain.
Taking into consideration the multitude of scientific variables related to gastric lining and operation, NAPE bacterial growth along with it’s connection to the brain leaves a lot of space for speculation and scientific justification between the intestinal system, the brain, and it’s relationship to weight loss.
Although mice have demonstrated in the past to be an effective animal to conduct experiments to obtain results relatable to how a human being might chemically or otherwise scientifically react, more extensive research much be conducted. Additionally, the approval of the Food and Drug Administration (FDA) would be required to test said microbes on humans. One concern to still be tested for example is how human beings on medications, special diets, fitness routines, or with compromised immune systems might react to the NAPE bacterial implant. Additionally, whether or not such a bacterium is contagious, and to what extent in order to prevent sharing it with others unwantedly.
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In today’s modern society in the United States, childhood and adolescent obesity is on the rise. Unfortunately, weight loss is on the decline. According to recent statistics by the Center for Disease Control and Prevention (CDC), in 2012 as many as one in every three children were considered to be obese or overweight.
Children who are viewing more than one hour of television per day will adapt to feeling less motivation and in turn hindering weight loss, while most likely an increased desire to watch more television. This behavior is unhealthy, as it takes away not only from social stimulation, but also cardiovascular and other important activities such as exercise.
In a Study conducted by The University of Virginia with over 11,000 children, tests demonstrated that this continued behavior (backed by statistical data from the CDC) demonstrate a doubling in nature of obesity and quadruple effect on adolescents as they increase their “TV time” across the nation.
Through taking into consideration statistical data collected by the Early Childhood Longitudinal Survey or CLS, information is demonstrated showing how school preparedness and cognitive development can be hindered through prolonged daily exposure to television by children and adolescents. Specifically, interfering with memory collection methods and application, as well as lowering motivation or amount of time committed to scholarly studies and social activities. This study was based off of the amount that these children watched television on a daily basis, and compared it to a representable similar technology: computers. While statistics were not collected and do not currently show similar side effects or intellectual deprivation, it is speculated that computer usage also can cause although much less, a measurable level of interference with social and academic commitments–as well as weight loss and management. Conversely, since it is less common to eat while using computers than watching television, we may appreciate why one form of technology is being attributed more strongly to weight gain than the other.
According to recent research conducted by Dr. Mark D. DeBoer, an associate professor in Pediatrics with the division of Pediatric Endocrinology at the University of Virginia, children can expect a 60% to 70% increase in weight gain and sustained overweight unhealthy study habits when exceeding 60 minutes per day of television. Per the American Academy of Pediatrics (AAP), the average kindergarten aged child watches at least three hours of television per day. The AAP recommends children watch no more than 2 hours per day, to promote more opportunity for weight loss—as DeBoer agrees. Depriving our children, society’s future, of physical and social activities indirectly or not is reprehensible and it is our job to educate fellow parents and interested parties alike of the associated risks. Some might argue that public education on the matter is not addressed enough. Additional research will be conducted by DeBoer to investigate further causes of childhood obesity associated with Television in the near future, as they take steps to collect longitudinal data representing short term to long-term effects in varying ages of youth.
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From bodybuilders, coaches, sports athletes, to nutritionists, the message is all the more or less the same: focus more on diet, and less on time in the gym. The average American is overworking in the gym, not allotting enough time for recovery, and not aligning their workout routine with an appropriate dieting routine.
Consider the importance of disqualifying ‘vices’ from your life.
May it be that Hershey Bar once a day, bag of delicious Doritos with your sandwich (I’m guilty), that diet Pepsi, or Hershey Kisses (Sorry Hershey!) that you snack on throughout the day, consider the damage and both short term to long term negative impacts it has on your body and mind. Although Coffee alone may not seem like a total disturbance or diet pushback, consider the caloric and sugar contents involved with each coffee, and how many of those are fatty and will only contribute to more weight-gain and loss issues in the near future.
Disperse to burn those calories!
Eating 4-6 (smaller) meals throughout the day, if feasible, is most desirable in weight loss and control, as it promotes a healthier, more active metabolism. Additionally, this may very well increase the likelihood that you’re getting all of your much needed daily nutrition since you’re expanding on the various food-groups and meals you are consuming. Did you know that depriving yourself of foods, or even eating only 1-2 huge meals per day can have negative effects? Just think, your body will crave the nutrients and chemical compounds that you’ve deprived it of in the simplicity of such little meals, and in turn will only shoot over hunger pangs later on that will ultimately cause more weight gain. Weight loss is about dedication and commitment, but also remaining true and fair to your body through healthy measures. Anything that seems too easy, most likely is—and isn’t good for you either.
Baking at home v. ‘Caking’ at McDonald’s.
As opposed to easily consuming upwards of 1,400 calories just from eating out, consider the benefits of eating-in. Allow yourself, body, and mind to enjoy the lack of chemicals, quality of fresh meat or vegetables, and increase of nutrients through preparing and cooking your own food. Why settle for food for example vegetables that have such a broad array of chemicals in them and are months old (think: preservatives) when you can go to the Farmers Market or the likes and purchase fresh fruits and vegetables for so much less, on the dollar, and in greater quantity? Most people don’t realize it, but the quality of most TV Dinners match the quantity (poor, very tiny) and isn’t what’s really best for our bodies, though perhaps more convenient. Will you sacrifice your health and weight loss goals for ‘convenience? Just think, eating out and even at home, just two rolls with regular butter can easily equal up to 500 calories! For those of us that are ‘bulking’ that’s great, but for the rest who are cutting or aimed at weight loss, this is not good or recommended.
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A lot of people from all walks of like on a regular basis—including myself—may or may not at some point or another get caught up in the newest weight loss trend, or muscle-gaining techniques. In example, Acai Berries as a ‘wonder vitamin’ or drug to weight loss.
For some reason in the recent past, eating fatter to lose fat has been a growing ‘trend’. However, recent studies by an associate professor Matt Hulver at Virginia Tech and lead author recently published the significance of fat increase, counter weight loss, and the dangers of fat to our muscles and bodily functions.
With a fatter diet, easily comes more muscle restriction. It’s so important for our muscles to operate properly, not only to look ‘sexy’ but also to serve the purpose of transferring blood, sugars, salts, and proteins.
Adding 55% fat to your diet, ‘good’ or ‘bad’, will still most commonly have negative impact on any weight loss attempts. That is, because too much of any fat is not good for the body, and is unnecessary. More so, we should concentrate on important nutrients, such as proteins, calcium, other vitamins, and appropriate levels of sodium and glucose—not found well balanced in most fats, especially unhealthy ones as they are loaded.
Consider positively contributing to your metabolism processing, along with your workout routine related aspirations for weight loss. A recent publishing in the Biological Psychiatry shows that simply after one high-fat meal, your metabolism and body can begin to slow, and break down in muscle operations. This can even cause high blood pressure, and ultimately a heart attack as essential operations within the body to regulate chemicals, burn and utilize fat appropriately, and allocate sugar and salts suffer from undue interference.
With added-fat in your diet you will not only interfere and negatively impact your metabolism, sugar and salt levels, but also your mind. Diets high in unhealthy fats (and fats in general) can cause fatigue, laziness, lack of motivation, and even depression. While eating those 20 chicken wings may initially feel great and give us a mood boost, we may ultimately suffer than succeed in our object by having remorse for eating the unhealthy food, and also negatively impacting our already poor or less than desirable diet. While eating more healthy vegetables, meats, and carbs can positively contribute to our diet, it’s important to conduct research to study and learn the difference between what ‘good’ and ‘bad’ carbs are, and the same rules would apply for fat. Like anything in the realm of nutrition, what we consume can only be so beneficial within reasonable portions, and over intake of anything can be bad for the mind and body towards weight loss, and general health and wellness.
Avoid gaining up to an extra 11 lbs per year by reducing to remove unnecessary, unhealthy fats from your diet. Consider the value, and most realistic substitutes for your current sugar, salt, and fatty basic foods, groups, and unhealthy habits.
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Losing weight for anyone is usually difficult, dependent upon body weight and builds of course. But in principal, following these five dietary guidelines could easily increase your success in weight loss attempts.
- Why are Buffet’s counterproductive?
Many people, if not most, find buffets very enjoyable, for obvious taste-pleasing reasons! However, the consequences of eating at a buffet vary in severity, dependent upon your choices, as well as your overall diet and fitness activities. For example, some may feel that putting off eating an entire half or full day so they can go to the buffet once, is justified. This is not the case, since when we starve our body, it goes into ‘self-eating’ mode, and will actual break down and use up those desirable muscles, and fat from places that are less than desirable for most.
- What is a reasonable portion of food per meal?
Understanding, per a caloric and dietary measure, what constitutes, as a reasonably sized meal is essential in weight loss and overall good health efforts. Understand and research whether or not you are strictly looking to slim for weight loss, tone, and/or bulk up. The significance of this should reflect your intended dietary habits per the capacity of each meal you consume, what nutrients you focus on, and even what vitamins you accompany them with. Many looking to lose weight may find it not only practical for lowering calories and the ‘bad’ nutrients, but also for including or adding more vegetables and fruits to their regular diet—also ideal as some are proven to promote weight loss, muscle growth, stimulation, and a happier mood. Remember, what you put inside of your body will commonly if not always dictate how you are feeling (think: motivation for example).
- Tempting stocking and why it hurts you
Purchasing goodies at the store that you know are counterproductive to your efforts for weight loss, such as candies and chips, through retail-stocking at home can lead to a poor diet, and even binge-eating—as they are all available to you at once. Not much good comes from such a ‘bad’ temptation, and your body (heart and brain-mood) will thank you for skipping over this habit on your next food-shopping trip.
- Compulsory eating and delaying urges with Water
Sometimes we eat when we really don’t need to, or when our body is telling us to do one thing, we do the complete opposite. This isn’t always necessary, nor ideal. Many people trying to achieve weight loss may find it both more relieving, as well as practical to try drinking water not only to suppress their appetite, but also because sometimes when our brain is telling us we’re thirsty, we stuff it with food. On top of eating out of boredom, many times we find ourselves doing it out of pure laziness. Picture this; did you know it’s not uncommon for a person to subconsciously, without obvious purpose, consume foods (think: fruits) just for the sake of obtaining much needed water because our bodies are dehydrated?
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Belly fat is good in small measures for its safeguards the intestines, stomach and few delicate organs. Too much of anything is not good and the same goes with fat which is unhealthy. Visceral fat generates hormones which are chemical troublemakers inside the body. They travel inside blood vessels causing inflammation which may bring diabetes and heart problems. The food choices people make may alter their ability to get rid of belly fats. Mentioned below are common pits which should be undone:
Pursuing a lower fat diet
For weight loss and shedding belly fats, it is better to consume monounsaturated fats. As per a research, women who had monounsaturated fats rich diet clocking 1600 calories were able to shed one third of belly fats within a month.
Depressive feeling isn’t good
As per a current study, depressive feeling among women can raise their belly fats. Depression is connected to bad eating habits and lower physical activities which are against weight loss. Exercise improves the standard of brainy chemicals which regulates the fat metabolism.
Junk food should be avoided
Foods like the chips and sweetened drinks raises the blood sugar levels. Consequently, the insulin hormone encourages the liver to store around abdomen. Add the healthy mix of extra servings for vegetables with each meal would work out.
Add more of magnesium into diet
According to a study, people consuming more magnesium recorded low insulin and reduced blood sugar levels. High magnesium foods include soybeans, bananas, and leafy green vegetables. Over 300 functions within the body are regulated by magnesium and it’s better to have more of it on regular basis.
Avoid diet soda as much as possible
As per a study, diet soda consumers are more vulnerable to develop high fats around their bellies. Diet followers tend to overestimate their calorie savings and resort to overeating. It won’t result in weight loss and there is a need to lower the total calorie intake.
Be careful with burgers
Some researchers provided a category of adults with 750 more daily calories from the saturated fats. A different group was given with similar measure of calories but mostly out of polyunsaturated fatty acids over six weeks. The former group accumulated double the visceral fat gained by the latter. Having trout or salmon once every week provides the right amount of the PUFAs. Chicken and legumes are also healthy choices.
Have lowest possible alcoholic consumption
Beer is connected to abdominal obesity, says a Danish study. Wine is not a healthy food to those aiming for weight loss. It is essential to maintain a limit and consume lesser alcoholic drinks per week. Mild drinkers are not likely to gain excess weight.
Do something positive
Menopause type hormonal changes can make it quite tough to shed the kilos. However, through intensive yoga the stomach pudge can be reduced to a significant amount. According to a study, postmenopausal women pursuing hour long yoga were able to cut down on waist fat.
Intensive workout sessions are good
High intense exercises lower the insulin, cortisol and triglyceride, burning excess calories in short span. Vigorous activities should be followed with rest or milder activities to enjoy belly shrinking and weight loss.
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Widely used food additives for the purpose of thickening and stabilizing processed foods can disrupt the gut’s bacterial make up, says studies. During the study, the mice consuming two chemicals mainly added to the foods had gained weight. Blood sugar levels altered and caused intestinal problems. These chemicals were the emulsifying agents, which hold together those mixtures which include water and fat.
Microbiologist Chassaing, the co-author of this study pointed out that these chemicals triggered metabolic syndrome and lower grade of inflammation in mice. Food additives might have harmed mice through the promotion of the development of bacteria which eats through the gut’s protective lining of mucus, revealed the study. Emulsifying agents are those chemicals which thickens the food. For example, emulsifiers keep the ice cream creamy after undergoing few cycles of thawing and freezing. According to immunologist Jobin, to develop a product which gels and also liquefies together, these compounds should be added.
Previous studies among mice showed that food addictive carboxymethylcellulose altered bacterial community composition lined up in the gut. Chassaing along with colleagues fed a diet consisting of either a percentage of carboxymethylcellulose or polysorbate 80. The latter is a common emulsifier which is found in several foods, specially processed foods which are against weight loss. The healthier mice started consuming more and gained weight suffering problems in blood sugar control in comparison to control mice. Such symptoms hold significance to observe for in humans, these are involved with metabolic syndrome which isn’t a healthy state. The researchers observed the gut tissue of mice in a microscopic view and saw extra signs of the low grade inflammation.
Food additives were fed to mice that are genetically inclined to catch diseases like colitis and inflammatory bowel. Emulsifiers seemingly worsened this disease in these mice. Researchers also observed the protective mucus layer lining in the gut to the reason behind food additives causing lower grade of inflammation. According to their findings, emulsifiers contributed bacterial growth living deep inside the mucus layer nearer to intestinal tissue. Food additives promoted the development of bacteria which may digest the mucous.
The aforementioned discoveries feature in the school of thought which says that bacteria inside a human body has a crucial role in maintaining health and weight loss, believe researchers. According to Jobin’s observation, mice consume a diet which is different than humans and repeating such a study among animals like pigs might be extra informative.
A suitable experiment would involve comparison among people consuming foods which contain and doesn’t contain such agents, expressed Jobin. However, Chassaing says that people with a desire to stay away from such foods should have more fresh foods and whole foods. The packaged foods are rich in emulsifiers which is not the case with freshly cooked food items. As a result, this is the right way to avoid such agents. The research group has begun a testing with people and members are following suit to find out about natural emulsifying agents like guar gum and soy lecithin, reveals Chassaing.
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New studies say that gut microbes have a key role in helping people to reduce weight. A research study among mice observed that through gastric bypass surgery, weight loss can be achieved. It is by a reduction of stomach size and altering the overall microbial population composition. According to the next study, people with higher methane creating microbes can be heavier and feature a massive percentage of fats.
The discoveries can drive microbe powered approaches towards weight loss. It has been a field where drug development is seemingly difficult. Few years back, while the microbiome study was initially unfolding, researchers observed that gut microbe population varies in composition among mice and people who are overweight and lean. Microbes varied accordingly while losing weight. Whenever the gut microbes of overweight individuals were transferred inside mice with zero microbes, they gained weight more than while treated with the microbes out of lean people.
There is more evidence with Lee Kaplan and Harvard associates that microbes may help in controlling weight. Similarly, they could play an important role in among the vastly successful treatments for weight loss available. Scientists have hints that advantages of gastric bypass surgery do not include just a drop in terms of calories consumed. According to Kaplan, certain sides of evidence point out that it functions by altering the key mechanism of metabolic function and energy balance. Research in the past suggested that both among humans and rodents, the process changes the microbes inside the gut although it hasn’t displayed to be influencing weight.
According to a new study which published in a medical journal, researchers studied triple groups of the obese mice treated with high fats diet. One of the groups went through a process same as gastric bypass, losing 30% of their physical mass. The other two groups went through a fake procedure where incision was made without altering the anatomy. Normal diet was fed to one of the mice groups that regained weight post surgery period. The other groups lose weight while undergoing a prescribed diet and also lost weight same as gastric bypass group. Bypass animals consumed the same proportion as nicely fed control animals. However, they seemingly spend more energy.
Prior to and post the procedure, researchers analyzed the DNA of fecal samples. They observed that gut microbes were affected significantly by gastric bypass. There was also a rise in Gammaproteobacteria and Verrucomicrobia bacteria based on changes observed among the people post the bypass period. Transporting gut microbes out of surgically changed mice into the microbe less animals resulted in weight loss. Animals that were vaccinated with microbes out of two different control groups did not change weight.
The aforementioned findings trigger curiousness on ways to reap gastric bypass benefits without surgery. Scientists need to find out the microbes that triggers weight loss. A hypothesis point out that they affect the energy expenditure of body- the calories burned by merely sitting around. Researchers are reportedly testing the outcomes of changing levels of the individual microbes and the chemicals produced by them.
The desire for weight loss is there with overweight people irrespective of gender. It is not an easy thing to cut down on weight. However, the following methods will guide you into the right direction:
Begin with strength training
Even at rest, your muscles burn more calories than the fats. Pursue strength training for at least twice or thrice a week. It works in your favor by improving your strength, expressed Jim White, a registered dietician and personal trainer.
Stay away from tempting foods
According to author Cynthia Sass, people in general are attracted to foods which are easy to reach. So store them at a location which is strenuous to reach for weight loss practice. Foods like fresh fruits and popcorn should be more visible and placed at arm’s length. Have a water bottle to avoid searching for water in the refrigerator or somewhere else.
Make a note
People tend to overestimate their state of activeness and underestimate their food consumption levels. According to some studies, making a note of everyday consumption could double the targeted weight loss. Putting down everything on writing for even a short while is the right way to remain mindful.
Personalize the food portions
Women who consume food in the company of a man should customize their portions as per bodily needs. It might involve including extra veggies and minimizing on protein rich and fat foods.
Get rid of irresponsible eating habits
According to author Pamela Peeke, it is important to check the reason of your food craving. She has written a book which deals with recovering from food addiction and overeating. She advises to be aware of inner emotions to find out the reasons for abnormal cravings.
Get a good sleep
To help your weight loss efforts, it is important to have a sleep of seven or eight hours regularly at night. Never compromise on sleep and don’t ever go below six hours. Failing to do so would activate the hunger hormones and appetite. It will steer out of control and make you vulnerable to overeating.
Practice meditation regularly
Author Peeke says that it is significant to be aware of your inner feelings and adapt to stress. Indulging oneself in some kind of introspective activity on a daily basis should be more than handy.
Make plans for the future
Whenever you are out of home, make sure that you are packing the food by yourself. As result, you won’t be vulnerable to end up eating unhealthy foods or oversized portions. Thus, planning ahead will be more often helpful in your weight loss efforts.
Keep your hunger in check
Make sure that you are eating after three or four hours of break. However, if you are feeling hungrier, you may be prone to all cues and triggers which causes overeating, believes food writer Peeke.
Avoid sitting idle through the day
Make sure that you are not staying sedentary throughout the day. Even the activities which are moderate in intensity would be helpful. For instance, walking helps to rein in appetite and keeps you energized.
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