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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
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.
Image credit: Alexander Raths
Losing weight gives a kind of satisfaction which is not even found in buying new clothes. Cutting down on 5 to 10 percent of entire body weight may bring improvements in health and lifestyle. Weight loss will significantly reduce the risk for diabetes and heart diseases. However, shedding the extra kilos come with its set of unwanted things which may not be good all the time. Explained below are few things both good and bad which may not be popular on weight loss.
Skyrocketing energy levels
People instantly notice a boost in energy levels after dropping that extra weight. As per experts, while carrying a few pounds, people are likely to use lesser energy throughout the whole day. After weight loss, oxygen efficiency is improved which means you’ll not be out of breathe easily while going up the stairs.
Memory power can improve
Aged women scored more during memory tests following their weight loss efforts for six months. Brain scans revealed extra activities at encoding procedure when the memories are shaped. There was lesser activity at memory retrieval which suggests higher recall efficiency. According to experts, the brain turns out to be more active in storing fresh memories. It needs minimal resources for the recollection of stored information.
Relationships may feel the heat
Although weight loss gives a confidence which cannot be compared, it may not be always good at relationship front. One of the studies revealed that couples relationship improved when a partner lost above or equivalent to 60 pounds. On occasional basis, the partner of dieter felt jealous or insecure. Body transformation of one partner may force the other to bring changes in their food choices.
Cancer risk will go down
Obesity is also linked to different cancers apart from smoking, radiation and sun exposure. Cell changes inside the body are triggered due to inflammation caused by obesity. Harmful levels of inflammation may be reduced by losing up to 5% of normal body weight.
There may be no impact on depression
Depression may come out of being overweight and the reverse process is also possible. It isn’t always okay to predict which comes first. Although many people feel happy after weight loss, it may not be the complete medicine.
Food tastes may differ
Taste buds can make the food tastes duller or sharper after losing a fair amount of weight. As per a study from Stanford University, more than 85% patients reported change with their sense of taste.
Workout can be greater fun
Exercising could be a painful experience to those with extra pounds which can burn the lungs and hurt the joints. After growing slim, exercise could turn out to be fun and less of a burden or daily routine to repeat. Being lighter can also make you stronger and faster than before.
Bones may undergo change
Losing weight also leads to bone loss but the benefits always outweigh the associated risks. Although extra weight strengthens the bones, it also weakens the joints. As per a research, the visceral fat on the belly is harmful for both genders.
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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.
Image credit: Robin Phinizy
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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