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Keep a check on the clock you have instead of calculating the calories for weight loss next time. United States Salk Institute researchers recently discovered that eating as per eight to twelve hour schedule each day helps in burning extra fats. According to an experiment conducted upon Mice, time controlled feeding benefitted the animal compared to those who had similar calorie intake within the same period. Confining the meals to twelve hour schedule like 8a.m. to 8 p.m. seemingly made a difference with regards to whether the fat is burned or stored in the body.
A common advice these days is to adjust the nutrition and have a healthy diet for weight loss. The outcome of the experiment was that the Mice gained lesser weight after accessing food for almost 12 hours a day. It was compared with the Mice that were given the freedom to consume irrespective of time and diet with sugar or fat content. The same mice were able to inverse this effect by consuming food according to the nine hour schedule. In the event these animals had the similar amount of calories as in the past, they underwent weight loss. They were able to drop at least 5% of the overall body weight in the span of few days.
According to the reports by Discovery news, after a 38 weeks study program the mice was weighing 25% below than the mice that was on unrestricted eating schedule. The researchers also discovered that occasion breaks or cheat days within the routine in week days couldn’t reverse the benefits of timely maintained feeding. However, food consumption on a regular basis at night could have affected weight loss. Results were identical even if the diet was composed of high fat, sugar and fruit sugar content.
The question that may arise here is that whether humans can also reap similar benefits by timely controlled feeding. Many individuals don’t have an access to healthy diet and it is questionable that without a healthy diet, weight loss is possible or not. Eating late at the night is likely to cause weight gain. This afore mentioned research study shows that by restricting the eating hours, one could find a way out obesity, diabetes and cholesterol.
It is no denying that adherence to a healthy diet on a regular basis promotes health on longer basis. There is something more which came out of the aforementioned experimental study. It was found out that 12 hours or more overnight fasting affected cholesterol and blood sugar in a positive way. According to some reports, it also reverses the effects of diabetes.
There is another school of thought that advocates skipping the midnight munching. As per some researchers, it affects the overall memory power. Thus, it isn’t only poor sleep which affects the memory strength but also the odd feeding hours which wreck havoc on the memory. People who want to lower weight can also take a note to be fit and healthy.
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You would come across advertisements, facebook posts and emails claiming to help you shed your kilos by following a special diet. To give you that perfect beach body, these diets more often fail to produce results. Weight loss experts say that there is no secret for shedding that extra weight. It is just time, determination and patience along with acceptance of the fact that weight loss is challenging that could bring the desired transformation. Five nutrition experts had their own take on methods for losing weight and get a healthy body.
According to Alan Aragon, burning more calories compared to what is consumed helps in weight loss. Arogon is of the view that planning cheat days to have whatever your want is okay but it should result in calorie deficit lasting that particular week. The nutrition experts believe that incorporating exercise would work out but over relying on it won’t be helpful. It is better to form a plan for following it on a consistent basis. If the schedule calls for twin days of anything extreme, it isn’t right.
David Katz urges the readers to focus on minimal processed foods including veggies for preventing diseases. After exploring the options ranging from Paleo up to vegan and weighing the positives and negatives of each, he could only discover a pattern. According to the Prevention Research Centre’s founding director from Yale University, higher is the nutritional score of a food, greater is its health value. He took the assistance of nutrition specialists to create a guide which explains the concept.
Another expert, namely Christopher Mohr says that while processing, grain and its nutrition value is taken off from refined carbohydrates. Foods like plain pasta, white bread and pretzels elevate the blood sugar level and later drop it making you feel hungrier. The right solution would be replacing them with a single cup of fatless cottage cheese with either wild salmon or fruit, expressed Mohr. A protein rich food keeps you filled up and prevents extra eating. It also helps in building and maintaining a leaner muscle mass.
Mike Roussell, a nutrition advisor says that the attempts for achieving too much in a short period could spell disaster. Aggressive goals like losing twenty pounds fat or achieving twenty pound of muscles during a month leads unto too much of calorie control referred as hyperbolic dieting. It gives unsustainable and limited term results, expressed the PHD holder. Roussell tells the readers to strive for reaching the averages in terms of daily meals for a healthy weight loss.
David Sarwer of Pennsylvania University advises to think and control whatever you are consuming. Plan for healthy food breaks during the day instead of going to the nearby vending machine to relive hunger, says the director of a weight management program. Go for a lower in calorie snack bar or may be some almonds instead of chips. By doing these things in our highly scheduled regular lives, losing weight would be easier.
In a study of the weight loss rate, researchers found that the time taken by people to lose weight does not have any significant influence on the successful maintenance of the new weight. The participants were studied over a span of 3 years, during which they regained certain percentage of the lost weight irrespective of how long they took to lose it. The study was carried out by a team of researchers from Australia, and the lead author of the report was Joseph Proietto.
The researchers say that the study reveals the need for the revision of the current guidelines that advise slow weight loss for sustainable result. Instead, improvement of the methods for maintenance of weight-loss has to be the focus. Obesity or overweight is perceived as a behavioral issue by many, and the belief that steady and gradual achievement of weight-loss is more sustainable seems to have originated from that perception. Indeed, habits change slowly and the more graduated the process is the greater it sustainability is. However, obesity is caused not just because of inappropriate lifestyle, it is significantly genetic too.
Scientific evidence does not back the claim that slow weight loss makes maintenance of weight more sustainable, according to Proietto. Irrespective of how the weight is lost, individuals generally have difficulty in maintaining the new weight as many of them regain much of it.
A trial was chalked out by Proietto to test the influence of the weight-loss rate on sustainability. The study was divided into 2 parts – weight loss and weight maintenance. There were 2 weight-loss programs – rapid and gradual. The study was carried out on two hundred obese adults equally divided into the 2 weight-loss programs. The 1st part lasted for 36 weeks. In the 2nd phase of the research, the participants were provided with individualized diet plans and instructed to consult a dietician after every twelve weeks.
The researchers found that 81% of the participants, who were on the quick weight-loss program, achieved the target-weight in comparison to only 50% of their counterparts. In the 2nd phase of the research, most of the participants from both the groups regained around 71% of the lost weight. Thus, it was concluded that the time required to lose weight had no significant influence on the maintenance of the new weight.
The study made some other significant revelations. Only about 15% of the people may actually be able to lose their weight as well as maintain it with the help of exercise and diet. The exercise that is needed to maintain the weight post weight loss is extremely tough to be incorporated into the contemporary lifestyle. Pharmacotherapy may be a considerable option for those who are regaining weight despite rigorous effort. However, there is no strong evidence to establish that pharmacotherapy does offer sustainable success. The weight-loss rate did not affect appetite and hunger of the participants either.
Proietto said that appetite suppression may be considered after successful achievement of weight-loss, none of the many effective medicines have been properly tested.
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Breakfast has always been known to be the most significant meal of the day. Breakfast revives metabolism and provides early nutrition which plays a significant role in sustaining the human-body through the day. It also prevents people from overeating at lunch, having a partial lunch earlier and then another semi-meal later in the afternoon, etc. Therefore, having breakfast has always been described a very important towards weight loss. However, a new research that has been published in an American journal on clinical nutrition has raised considerable questions on the belief. The research revealed that the success for those who had breakfast in the morning was virtually the same as that for those who did not.
Why breakfast has the credit?
Research carried out earlier have always focused on the possibility of being obese or overweight among those who missed breakfast. However, there has hardly been any study that proved it to a substantial cause for weight-gain. The misinterpretation of correlation as causation was pointed out by Emily Dhurandhar, who is the Assistant Professor of Health Behavior at The University of Alabama in Birmingham and was the lead author of the research. However, Michelle Cardel, the co-author, notes that breakfast may not have much significant role in weight loss, it is still important otherwise.
The research was carried out on 309 people, divided into 3 groups. All the 3 groups were given the same USDA pamphlets that described nutritious habits. The pamphlets of 1st group had no mention of breakfast while that of the 2nd group additionally instructed to have breakfast before 10 o’clock in the morning, and the 3rd group was told not to have anything solid until 11 o’clock in the morning. The groups were observed for 112 days, after which the conclusion was derived.
The study was completed by 283 participants, who accomplished the same average weight loss. Thus, breakfast was found to have no crucial effect on weight loss of the volunteers. The result also highlights the need for evidence along with the beliefs that prevail regarding nutrition today.
Limitations to the Study
According to Cardel, the study was not free of limitations. First, the volunteers had the liberty to choose the food-items that they wanted to have for breakfast. So, there is no conclusion on the quantity and type of food that people. It cannot be said whether prescribing the type and amount of food for breakfast could have yielded different result. The study did not take into account the appetite of the participants. So, it is not known who ate how at breakfast and other meals. Thirdly, the study spanned a period of only 112 days, which might be too small a time to observe the nutritional effect of breakfast in weight loss.
Although the research had limitations, it signified at the need for evidence in support of the claims that are widespread in the world today. The study has not diminished the significance of breakfast as the first meal of a day but revealed that it is not crucial towards losing weight.
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Rapid weight loss does not seem safe or sustainable to the conventional wisdom. You always regain the weight that you lost through juice-cleanse or a crash diet, right?
However, based on a new research that it conducted, Melbourne University claims the common opinion may just be a worldwide opinion.
The study was carried out in 2 phases at 2 different locations and spanned over 2 years. wThere were 200 volunteers who were equally grouped into 2 -gradual weight and rapid weight loss programmes.
All the candidates were obese but healthy otherwise, and aged from 18 to 70 years. The group in rapid programme received a diet containing 800 calories or less for a period of 3 months. In the gradual programme, the group received a diet with 400 – 500 calories less than their regular diet for a period of 9 months.
Scientists aimed at 15% reduction in weight of all the candidates. They tapped the reduction in their weight to understand whether the volunteers actually followed the plan. In the phase-2, which lasted in excess to 144 weeks, the volunteers were asked to adopt a suitable diet in order to maintain their weight. They had to consult a dietician regularly and exercise mildly or moderately, such as a short walk, daily too.
Participants in both the groups had regained much of their previous weight by the end of 144th week. On average, the participants of the gradual programme regained 71.20% of the weight while those in the other group regained 70.50% of the same.
While discussing the results of the experiment, researchers noted that the similarity in the rates with which the participants in the 2 groups regained their previous weight indicates that the claims of hazards in rapid weight loss are only a myth. In fact, the research said that the candidates in the rapid programme were tended to achieve their target more as well as were expected to start exercising on their own regularly. the scientists are of opinion that the achievement of impressive results quickly could be the inspiration behind their attitude towards maintenance of the acquired weight.
The results of the research are interesting indeed. However, everyone cannot interpret it as an excuse for starting crash diet. The scientists highlighted that the strict diet of the participants in the rapid programme left little scope for obtainment of necessary and normal nutrients, which is a significant problem. Moreover, the research was carried out by the Australian researchers on obese adults, and that too, only on 200 subjects. There is no certainty of the result that the same experiment can yield after it is conducted on overweight people. People who are adamant to start a diet for rapid weight loss should consult a dietician before the adoption of any such plan so that the dietician can ensure the supply of adequate nutrients to the body of dieter. Moreover, gradual programmes are less disruptive, and so, more conveniently adoptable. Thus, the chances of discontinuing any gradual programme are less.
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The scientists in the United Kingdom have conducted a study as a module of a consortium of research on public health. They say that the relationship that they discovered between depression-risk and exercise indicates to the ways through which both physical and mental health can be improved simultaneously.
Physical activities performed during leisure time have a protective impact against depression and anxiety, according to Snehal Pareira of Institute of Child Health in University College London. The study was led by him. If adults, who are aged between 20 and 40 years and are not physically active, started to working-out thrice a week, the risk of depression-development can get reduced by 16% in approximation.
Depression is considered among the most common mental illness in human beings. The number of people affected by it exceeds 15 million people throughout the world. WHO has ranked it as a leading cause of disorder globally.
Psychotherapy or medication or both are usually adopted as the method of treatment of depression and anxiety patients. Yet, the condition of many sufferers does not improve and they continue to experience recurring spells of illness.
The research-team that was led by Pareira observed 11,135 people, who were born in 1958. They were observed until they completed 50 years of age. Their physical activity-levels and the depressive symptoms in them as adults were recorded at regular interim.
When the subjects were of age 23 years, 33 years, 42 years and 50 years, their responses to the questionnaire that has been designed for the measurement of psychological distress – Malaise Inventory, were captured for observation. The participants were asked about the frequency of exercise too.
The results inferred after the study revealed that those who increasingly engaged in weekly physical activities reported fewer symptoms of depression. Similarly, those who experienced depressive symptoms more than the other research-subjects were physically active too, especially at their younger ages. Moreover, each additional session of physical workout per week resulted in 6% reduction in symptoms of depression.
The researchers pointed out that the connection between symptoms of depression and workout was alike throughout the population rather than being in only those who were are at higher risk of developing clinical depression.
The report also revealed that subjects who reported depressive symptoms more than others did at 23 years of age tended to engage in less physical activity. However, this link diminished with growing age.
The findings are important towards designing policies for making people more physically active, since it indicates that symptoms of depression become a barrier towards physical activities during young adulthood-phase. Besides, it reinforced the current evidence regarding the benefits of exercise towards improvement of physical health and treatment of depression and anxiety.
If all patients of depression and anxiety engage in physical activity three times a week at the least, the chances of depression-development can be expected to reduce almost certainly.
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Dieting and exercise are the best way to achieve weight loss successfully. While some people do not have enough time to exercise, most are just not enough strong-willed to follow diet regimes successfully. Brian Wansink, the Director at Food and Brand Lab at Cornell University, has released a report of his years of research on food and eating-habit of people. He found that weight loss while living in the regular environment is tougher than in slightly customised surrounding. Thus, he reveals a few tricks to achieve weight loss even without dieting the proper way.
- If possible re-arrange the interior set-up of your house in such a way that kitchen does not fall in the way from the main door to living room or bedroom. People who live in such residences where they come across the kitchen first after entering their homes weight heavier than those whose homes are designed differently.
- At buffet restaurants, people who scout out the whole spread before putting anything on their plates and then selectively chose a favourite are slimmer than those who pick up a plate straightaway and start from the first item. Besides, people of the former kind also sit far away from the spread with their back towards it. While the latter does otherwise.
- People serve themselves 18% more quantity of food when they eat on a plate that matches with the food in terms of colour. Homemakers can avoid plates that are coloured similar to the colour of the dishes that they eat often. At the least, people can control specifically such as eating rice, potatoes and pasta on white plates.
- Keeping the kitchen counter clean hinders snacking unnecessarily. Women who leave potato chips on the kitchen-counters are 3.6 kilos heavier than those who do otherwise. Women who keep breakfast cereals visible in their kitchens are 9.5 kilos heavier than those who keep it in opaque cupboards.
- A tougher measure is to replace the pantry items with stuffs of another closet so that searching for food in order to munch becomes tougher. It makes people think before searching for snacks.
- People believe that purchasing grocery in bulk saves money but there is little truth in the perception practically. Most of the people eat half of the snacks that they bought for the whole month in the 1st week, irrespective of the quantity of the purchased items. The solution is to purchase only healthful items in bulk. Repackaging the purchased items and keeping accessible only what is needed for the week while putting away the rest can be an alternative.
- High-calorie dishes can be avoided just by scrutinising the menu. Dishes that have buttery and crispy prefixed or suffixed to their names respectively contain 102 calories and 131 calories more than those that are not named so.
- Chewing gum while in a supermarket or at an eatery-rich street lessens desire for snacks considerably. Shoppers who chewed gums while shopping buy 7% lesser junk food-items than those who shop empty-mouthed.
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Diets that contain high amount of fat and low carbohydrates have been found helpful in accomplishment of weight loss and against sclerosis and other against autoimmune diseases. A new research hopes to find out whether the very method can be helpful for patients of Parkinson’s disease, according to the report published by Portland Business Journal on weight loss on 28th August.
The National college of Natural Medicine (NCNM) and Legacy Health are set to initiate a clinical trial early next year. The trial is planned to compare ketogenic diet with Standard American Diet. Notably, the former is constituted of 5% carbohydrates, 15% protein and 80% fat while the latter is comprised of only 30% – 35% fat.
According to Angela Senders, It is a very complex diet for the masses to adopt. Senders is licensed to practise naturopathy and is the NCNM research assistant director. However, the ketogenic diet with its low carbohydrate and high fat constituents has been in use to control the occurrence of seizures in kids since decades ago.
Alar Mirka, the Legacy Health Institute clinical research director, has started the trial. He hopes that the approach will be effective due to the mechanism that nutritional ketosis involves.
Ketogenic diets with low carbohydrates and high fats are planned to compel the use of fat as fuel by the human body. The brain utilises the ketones as a source of energy for it. This causes increase in the levels of adenosine molecules. It is notable that the deficiency of adenosine is remarkable characteristic of the cells of nerves of patients of Parkinson’s disease.
However, caution is advised by Senders regarding fat sources. For instance, she suggests avocados and a kind of salad with toppings of olive oil. Rather than a sautéed sausage in greased bacon with toppings of cheese, nuts can be nutritious snacks, according to Senders. It is critical for weight loss.
Protein and excess fat are precisely the exactly the issue why some dieticians argue against the trend of low carbohydrate and Paleo diets. According to some nutritionists, modification of Paleo diet into a more vegetarian plan is an option. Dietician Alexis Joseph recommended the same in an interview with Huffington Post on 28th August.
Alexis contended that Paleo diet prohibits most of quality protein sources for vegetarians. Lack of quinoa or peanuts, dairy, soy, etc. means it is a challenge to get the “good” protein mentioned by her.
Therefore, she has compromised. While Alexis supports the free of processed food, gluten free and sugar free principle of Paleo Diet, she suggests addition of beans, quinoa and lentils for vegetarian protein.
However, everyone has his/her own statement on the potential for weight loss through Paleo diets. Paleo purists reject the idea of adding any lentil or grain, which are toxic, according to them, and hinder benefits of animal protein. However, both supporters and opponents of addition of fibres agree that the principle of eliminating processed food, gluten and sugar in Paleo diet does facilitate achievement of weight loss more effectively, quickly and easily.
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Food is good for health as long it doesn’t give sleepless nights due to digestion problems. Certain food items in the diet help in weight loss preventing such occurrences. Most importantly, these foods help to bolster metabolism. Given below is the name of five food items which favors the metabolism process immensely:
Vitamin-C rich fruits such as lemons, oranges, lime and grapefruit help in metabolizing fats quicker. Thus, it allows weight loss to a great extent. The body needs 60 mgs vitamin C everyday to fulfill basic needs. However, taking it to 500mg helps increasing fat burning ability while exercising by up to 39%. Scripps Clinic researchers discovered that many participants who consumed ½ grapefruit with every meal during 12 weeks time lost up to 3.3 pounds averagely. The right way to proceed should be consulting the doctor to know the adverse reactions associated with grapefruit consumption.
The berries have high dietary fiber content. When the body couldn’t digest fiber to facilitate weight loss, it burns calories during the process. A single cup of the raspberries have 8gms of fiber along with 60 calories. Blueberries, blackberries and strawberries contain fiber in medium proportions. There is another benefit of consuming berries. Fiber disappears calories and fats present in any meals or snacks. It soaks up and removes them via digestive tract prior to absorption by the body.
Cereals with high fiber
There is a research study on cereals publishing in Journal of American Dietetic Association. It says that women eating cereals are less likely to become overweight by up to 30% compared to those having other breakfasts. Apart from boosting metabolism, Fiber rich cereals digest a bit slow allowing the consumer to feel energized by several hours. The insulin levels are also maintained by fiber. It helps in weight loss and prevents the storage of fats.
Chicken, turkey and lean beefs fall in the category of lean meats. They accelerate the process of metabolism burning more fats. This is owing to the need of energy during complete digestion. Some studies portray that people on protein rich diet simply burn more calories compared to the ones on carbohydrate centric diet. Additionally, protein consumption helps preserving muscle mass in the weight loss stages. At the same time, it keeps metabolism functioning quite speedily. Skinless and boneless serving of 3 ounce lean turkey breast contains a total of 120 calories. It offers as much as 26gms of proteins which curbs the appetite, no saturated fats and 1gms of normal fats.
The vegetable is a powerhouse of nutrition, providing plenty of health benefits. Its boosts the immunity power, fights aging and comes with many more advantages. Including garlic in the diet would be a useful step towards losing weight. It can help in controlling the weight even if consumed in minimal proportions. Garlic could rise the total calories burned in the regular activities. At the same time, it counters fat production.
Consuming super foods, exercising daily and enough sleep can produce maximum weight loss results. Tracking the entire scene with any fitness or relevant application should be like a cherry on top. Bonnie Spring headed a weight loss research study published recently. The preventive medicine professor is associated with North-western University Feinberg School of Medicine. Sixty nine fat overweight people were tracked by the research conductors. They were studied on the basis of their personal weight loss journey undergone for almost a full year. Patients were enrolled into a program directed by standard physician. These participants were divided into two different groups. The people of control group participated in health awareness sessions. They went there without using private digital assistants for monitoring diet figures and physical activities regularly.
On the other hand, those who were part of +mobile group were found to lose more weight constantly throughout the course of study. Tech related support users including men and women were more dedicated to biweekly subscription MOVE sessions accompanying the physicians or dieticians. The patients taking the assistance of apps on an average lost up to 15 pounds. They were all able to continuously maintain this weight loss for an entire year to say the least. All those participants listed out of the ‘+mobile group’ on an average lost up to 8.6 pounds individually. It shows how these calorie count apps can take weight loss to entirely a different level.
At the same time, the above exposes certain loopholes in the medication industry. These are related particularly to tracking the treatment meted out to obesity patients. The doctors in the recent times who are a part of health and medical industry aren’t equipped enough. According to Bonnie Spring, these people have no time, training and right resources for tracking and treatment of weight loss patients. He is of the view that the aforementioned approach enables the patients to rely on their own self. It helps them almost every day. Spring maintains that people can be helped in losing substantial amount of body weight and maintain it. In order to achieve this, they should take active interest and engage into tracking their personal eating and physical activities. They should find out how it affects their body weight and can rely on some social support afterwards.
The research study conducted reveals a lot of things which otherwise could have remained unanswered. First and foremost, it reveals that classes offer the much needed social support to the patients. It also says how they are able to grasp enough knowledge for shedding the undesired excessive kilos. On a different note, the gadgets and mobile applications such as My Fitness Pal, FitBit, Nike + Fuelband and PlayMate for iPad are also helpful. These apps or gadgets leads to empowerment of patients. They are able to access some useful and insightful mobile data. Weight loss isn’t as hard as it may be estimated by some. With dedication and cautious approach, it is simple and easy to follow.
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