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Many people might associate being mindful with just being aware, but researchers and professionals alike recommend taking a deeper look. In fact, mindfulness is just that. A further evaluation of your life, your decisions, your environment, actions, and how one entwine with one another could lead to all the more success with your aspirations towards weight loss and fitness training.
A common wonder to scientists, professionals, students, and everyday individuals alike is why some seem more motivated than others, seemingly naturally, to be more inclined towards working out or proper dieting. Like personal fitness, weight loss takes great discipline in your dieting habits.
A recent study, which was published last month in The Journal of Health Psychology, researchers at Utrecht University in the Netherlands, found that mindfulness, desirability, awareness, emotional, and psychological dedication all play significant roles in weight loss and weight training.
Do you find exercising rewarding? This research concluded that most people don’t, and explored different ways to attempt to ‘program’ the mind to have a greater appreciation for workouts. How someone values working out from an exterior prospective, versus how someone feels or values weight loss and fitness during or post-workout can be three completely different emotional states or point of views. While some professionals turn to genetics, other argue that it’s a combination of the environment, sleep balance, and proper dieting.
So how can you increase you desire to and mindfulness of workouts to reap more benefits and a greater consistency in routine? In a study conducted of approximately 400 men, the most successfully consistent individuals to obtain weight loss and muscle growth were those in which genuinely had a liking to personal fitness and exercising. However, new research is being explored to determine how satisfaction from said exercises could be manipulated, or otherwise increased, to strengthen the probability that an individual will succeed in his or her workout, and consistently return to doing so.
Individuals who genuinely enjoy working out because it’s something they were raised with, or have discovered and continue to utilize as a stress-reliever or just feel good ‘routine’ are most statistically likely to continue to honor workout commitments and weight loss regiments long-term.
But where does this leave you? Try to explore the different ways in which you are weight lifting or training, your previous self, where you stand to date, and where your goals are. For example, create and maintain a workout journal and consider the benefits—if applicable—of also including your weight loss on say a monthly basis. Consider taking pictures to track progress of both weight loss and muscle growth. Additionally, listen to your body, but yourself, your muscles, your bones, the movements you make, and the sounds you make breathing during exercises. Attempt to be more aware of your heart rate by listening to it, manually monitor your own pulse, and listen to your body when it’s saying it’s had enough! Ultimately, you are not only your best doctor in a sense, but also your own best trainer towards success.
Image credit: Marek Uliasz
Anything that goes inside the mouth as food has a direct or indirect influence on the health of the consumer. Given below is a short analysis of foods to avoid and foods to prefer to stay away from anxiety.
Bring down the consumption of caffeine
There are some food items like chocolate, coffee, energy drinks and soda which can be hard on the brain. They raise the heart rate deteriorating the condition of jangled nerves. Some of the signs high caffeine intake is sweaty palms, restlessness, jittery feeling and racing heart. Caffeine interferes with the adenosine, a tranquilizing neurotransmitter chemical present inside the brain. As a reaction it may cause anxiety, depression and stress. Caffeine may become a stimulant triggering adrenal gland for excreting adrenaline. It speeds up the heart rate leaving the sufferer anxiety stuck.
Have a supplement ready
The intake of anxiety fighting herbs like passion flower and Kava can be effective, as per Nutrition Journal. A research study notes valerian as anti-anxiety. However, consult a doctor if you are planning to consume them for longer periods of time. Select any one periodically for a trial and go as per instructions mentioned on the label. These can be purchased online or from nearby healthy food stores.
According to a research study, individuals suffering from chronic anxiety could have a way out. These people are known to have less than normal proportions of omega thee fatty acids. Balancing such a deficit could be helpful in relieving the symptoms, say studies. It requires having additional omega 3s in the diet. This can be achieved by consumption of multiple servings of the fatty fish weekly. It includes mackerel, salmon and sardines. Freshly obtained flaxseeds and walnuts are also the source of omega 3s. The fish oil supplements are also an option here. Every day intake of up to 3 gm with meals should be fine. However, it is advisable to consult with the doctor initially if the sufferer also consumes aspirin, Coumadin or relevant blood weakening drugs. These can have interactions with the fish oil.
Drink green tea
The uncommon green tea flavor is hailed by the presence of L-theanine, an amino acid. There are also certain calming properties of L-theanine. Research studies revealed that alpha brain waves are increased by the amino acid. It is connected to increased relaxation. Someone who enjoys having green should drink as many cups as possible for the whole day. Not to worry, green tea has low amounts of caffeine compared to black. At the same time, L-theanine seemingly neutralizes its effect. Consumption of decaff green tea should be also fine in this regard. For the non-tea drinkers, 200 milligrams of supplement L-theanine every day for an entire month could be the right way to go.
Catching up with enough sleep, cycle ridding and meditation are certain exercises to fight anxiety. However, the above mentioned foods are also major altering factors and shouldn’t be underestimated in this regard.
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People are known to eat more due to stress. Most of the stressed people seek the comfort of fatty food to curb the mental condition. Thus, prolonged stress can make an individual overweight and even obese. However, according to a new study, stress does not only contribute to weight gain but also prevent successful weight loss.
Researchers have studied stress to find its impact on metabolism for the first time. The study was conducted on 2 groups of women – those who were stressed in the last 24 hours and those who were not. There were 58 women in total aged 53 years on average. Both the groups of women were given 3 standardised on the first day and were asked to fat for the next 12 hours. On the day they reported after 12 hours fast, they were given highly fatty food, which included gravy, biscuits, turkey sausage and eggs. The meal contained 60% fat in total.
After the meal, the ladies were asked to rest on partially reclined beds while the researchers observed their metabolism for the next 7 hours. Their rate of metabolism was monitored prior to the meal too. The normal rate of metabolism while at rest is the 65% – 75% of the body calories burned in 1 day period. Additionally, digestion causes 10% of calories to burn. Besides, the participants also went through DISE test to allow researchers measure their level of stress. Disagreement with spouse, work pressure and troubling children were the dominant stressful issues.
The test result showed that 31 women faced stress before the 1st round of experiment while 21 of them experienced stress before both the rounds. Ladies who faced at least 1 stressful factor burned 104 calories lesser than their counterparts. In other words, it is equivalent to gaining nearly 10 lb annually. Their bodies also produced higher level of insulin after the meal. Thus, this experiment reveals one of the mechanisms how depression and stress promote resistance towards insulin, as suggested by previous research.
The potential of stress generating factors towards negatively affecting weight loss is quite significant. It has tremendous impact on the ability of the body burn fat, as it was clear from the test conducted on the women. It can be significant even in those people who do not feel an equal degree of stress. Those who experience even one-third of the stress can have to bear extra 2 – 2 lb, which is considerable in terms of weight loss.
The effect of a highly fatty meal on metabolism was also analysed by the researchers during the experiment. The meal was prepared using saturated fat, and it was compared with the one that was rich in monounsaturated fat since the latter was prepared using sunflower oil. However, little difference was observed between the metabolic functions of the consumers of the 2 different kinds of fat. Thus, researchers conclusively stated that the result of the research should motivate people to keep healthy food items handy such as stored in the refrigerator and in the office draw.
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