Successful Weight Loss Tips

Weight loss can be difficult, so I’m going to give you some tips, confirmed by researchers, to help the weight loss process:

  1. Eat a varied, colourful, nutritionally dense foods – this will reduce the excess intake of saturated fats, thus reducing the risk of diseases such as coronary heart disease
  2. Keep a food and weight diary to keep track of how much weight is being lost – this can act as a reminder to keep eating healthy, and also act as a motivator by tracking your success
  3. Engage in regular physical activity, even if it means doing things like using the stairs instead of the lift, or walk instead of using a car
  4. Eliminate liquid calories as these calories can very easily add up – stick to liquids such as water, tea and coffee
  5. Control your portion sizes as this can help a person to moderate food intake
  6. Eat mindfully and consider whether what you are eating is the right healthy option for you
  7. Try not to eat just because you’re bored, or because you have nothing better to do- try to distract yourself by doing something more beneficial, like going for a walk or meeting with friends
  8. Plan your food for the week beforehand so you are less likely to stray off track and keep junk food in your kitchen
  9. Talk to friends and family to get some motivation and keep on your goal – joining exercise clubs or gaining an exercise partner can be very beneficial
  10. Finally, try and stay positive – weight loss is a gradual and challenging process, it till take time to see results but having a positive mindset can help overcome the barriers and successfully lose weight

Thank you for reading this weeks blog. If you enjoyed it, feel free to share and leave a comment down below!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/303409.php?sr

https://www.hindustantimes.com/fitness/5-healthy-diet-mistakes-that-hamper-weight-loss/story-kMrDfd4wD6Xegq33RidQTM.html

When Do We Burn the Most Calories?

A recent study on seven people has shown that at different times in the day, our body can burn more calories than at other times, especially at later hours in the day.

The human body utilises calories in order to provide the body with energy to properly function. This is done by burning calories, and this occurs no matter what you’re doing, even while taking a nap.

The study found that metabolic rate was lowest late during their biological “night,” and highest around 12 hours later, in the biological “afternoon and evening.”

This information has now made researchers question whether we should now be making lunch our biggest meal of the day instead of dinner. As said by Jeanne Duffy:

“It is not only what we eat, but when we eat — and rest — that impacts how much energy we burn or store as fat. Regularity of habits, such as eating and sleeping, is very important to overall health.”

The team next plan to try and figure out the relationship between appetite and time of day, and find a way to make appetite and time of most calorie loss coincide.

Thank you for reading this weeks blog. If you enjoyed the read, feel free to comment down below!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/323629.php

https://www.bbcgoodfood.com/howto/guide/what-52-diet

The Link Between Diet and Acne

Whether you have been reading my blogs for a while or not, you will surely know what acne is. It is the most common skin condition in the country and even though there is currently no definite cure, there are many prescription medicines and over-the-counter gels and creams that can be used to reduce symptoms and prevent breakouts.

New research has suggested that diet can have an affect on acne. As written on Medical News Today…

“Acne develops when pores in the skin become clogged with dead skin cells, bacteria, or both. This clogging also occurs when the body produces too much sebum, an oil that keeps the skin from drying out. Clogged pores can lead to inflammation and cause pimples and other types of lesion to form. During puberty, the body produces more of a hormone called insulin-like growth factor 1 (IGF-1). Some studies suggest that IGF-1 may increase the production of sebum and worsen symptoms of acne. Certain foods can also raise IGF-1 levels. Avoiding these foods may help improve symptoms of acne and help prevent breakouts.”

Finally, I’m going to list some examples of foods that should be avoided and some that are recommended in order to improve acne.

Avoid:

  • bread
  • sweetened breakfast cereals
  • some fruits and vegetables (melons / pineapples / pumpkins)
  • pasta
  • short grain white rice

Recommended foods:

  • fish
  • eggs
  • soy products (e.g tofu)
  • spinach and kale
  • grass-fed beef
  • nuts
  • flaxseeds
  • mustard seeds
  • wild rice

Thank you for taking the time to read this weeks blog. If you enjoyed it, feel free to leave a comment down below!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/322639.php?utm_source=newsletter&utm_medium=email&utm_country=GB&utm_hcp=no&utm_campaign=MNT%20Weekly%20%28non-HCP%20non-US%29%20-%20OLD%20STYLE%202018-08-01&utm_term=MNT%20Weekly%20News%20%28non-HCP%20non-US%29

 

Why Water Helps to Lose Weight

Everyone knows that drinking water has many positive affects on the body, and now researchers have found a positive correlation between weight loss and increased water consumption…

  • Water is known to be a natural appetite suppressant which sends signals to the brain to stop eating. Water is able to make people feel full due to it taking up space in the stomach. Studies have been used to prove this – for example, a 2014 study showed that when overweight females drink 500ml of water half an hour before breakfast, lunch and dinner they experiences a reduction in body weight and a suppression of appetite.

 

  • Water has also been indicated to burning calories as it can temporarily increase the number of calories burned by the body during resting. Drinking cold water has been shown to be particularly beneficial in regards to calorie-burning as the body can burn extra calories by heating up the water drank for digestion.

 

  • Water helps to remove waste products such as urine and faeces from the body as it aids the kidneys to filter out toxins and allows to keep the waste moving through the body. Staying hydrated also reduces the body retaining waste which can lead to bloating and a bigger-looking waist.

 

  • Liquid calories are some of the most easiest calories to overdo, so drinking water can cause long-term weight loss benefits by lowering the number of calories consumed in high-calorie beverages such as sports drinks, fizzy drinks, juices and alcoholic drinks.

 

  • Water allows the body to properly metabolite stored fats or carbohydrates in the body, so not drinking enough water will reduce the process of lipolysis (breaking down fats) and cause extra fat to be stored as adipose tissue in the body. In addition to this, a review in 2016 found that “increased water intake led to increased lipolysis and a loss of fat in animal studies.”

 

  • Water helps to increase performance during exercise, and we all now that exercise is key when it comes to losing weight. Water helps the muscles, connective tissues and joints to move more efficiently and also reduce the chances of dehydration, muscle cramps and fatigue.

Thank you for taking the time to read this weeks blog. If you enjoyed it, please leave a rating and comment down below!

Thanks,

Rohini.

Sources used:

https://www.medicalnewstoday.com/articles/322296.php?utm_source=newsletter&utm_medium=email&utm_campaign=weekly

https://blog.docsapp.in/the-right-amount-water-intake-and-urine-output/

Health Benefits of Popular Foods

In this blog, I’m only going to mention the top 10 foods that I eat the most and assume most people would to – check out the first link in the ‘sources used’ section to read about over 40 other foods.

APPLES

  • contain 14% of daily vital C, B-complex vitamins, fibre, phytonutrients and minerals
  • help prevent dementia
  • reduce the risk of stroke
  • reduce risk of diabetes
  • promote weight loss

ALMONDS

  • contain great amounts of vitamin E, copper, magnesium, protein and unsaturated fatty acids
  • rescue risk of cancer
  • prevent cardiovascular disease
  • prolong life

BANANAS

  • rich in potassium
  • free of fat, cholesterol and sodium
  • lower blood pressure
  • promote good cardiovascular health
  • reduce risk of leukaemia

CARROTS

  • rich source of vitamin A
  • destroy leukaemia cells
  • prevent lung cancer
  • help with vision

CHICKPEAS

  • improve glucose, lipid and insulin levels
  • reduce risk of diabetes
  • maintain bone strength
  • promote good cardiovascular health

CHOCOLATE

  • rich in antioxidants
  • lowers cholesterol levels
  • prevent cognitive decline
  • reduce risk of cardiovascular disease

MILK ALTERNATIVES (seeing as these as becoming more and more popular)

  • prevents cardiovascular disease
  • beneficial in menopausal women
  • decrease risk of breast cancer
  • help with acne

ORANGES

  • many anti-inflammatory properties
  • strong antioxidant effects
  • high vitamin C content
  • boost the immune system
  • contain many vitamins and minerals

POTATOES

  • maintain bone strength
  • promote good cardiovascular health
  • prevent constipation
  • reduce chronic inflammation

TOMATOES

  • prevents chronic disease
  • rich source of vitamin A, vitamin C and folic acid
  • rich in nutrients and antioxidants
  • decreases risk of heart disease, diabetes and cancer

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/269143.php

http://www.menshealth.co.uk/food-nutrition/healthy-eating/6-ways-to-enjoy-healthy-food-more

Did You Have a Good Night’s Sleep?

Today is going to be a short but useful blog about being able to work out if you are sleeping well based on these factors – as sleep is hugely important, it is crucial that we either continue to sleep well or change bad sleeping habits as quickly as possible.

FACTORS THAT LINK TO GOOD SLEEP:

  • being able to fall asleep in 30 minutes or lower after getting into bed
  • waking up for under 5 minutes once per night
  • tossing and turning as little as possible once in bed
  • being able to fall asleep to a consistent time / routine
  • being able to avoid habits such as sleep walking / sleep talking / others
  • being in an environment that has less light and a comfortable temperature
  • avoiding problems such as jet-lag and late nights after a night out / sleepover if possible
  • taking medicine before sleeping if you have any pain to stop it getting worse and disrupting sleep at night
  • avoid taking caffeine / alcohol / nicotine / other chemicals before sleeping
  • following a relaxing pre-sleep routine that consists of no social media, instead it could include having a drink of milk, reading a book or doing relaxation exercises
  • not looking at the clock once going to bed – this actually increases stress levels and makes it harder to sleep
  • eating your evening meal earlier and balancing fluid intake
  • exercising – this can promote more sound sleeping
  • snacking on foods that won’t provide a sudden boost of energy before bed (herbal tea, milk etc…)

Thank you for reading this weeks blog, if you enjoyed the read feel free to comment any opinions or new blog suggestions down below!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/319525.php?sr

https://www.helpguide.org/articles/sleep/how-to-sleep-well-as-you-age.htm

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

What makes someone a good sleeper?

5 Things That Separate the Good Sleepers from the Bad Sleepers

Weight Loss Pills

Nowadays, there is a lot craze around weight loss, in order to get that perfect body and match the modern ‘beauty standard’, especially the craze of being able to lose weight without having to exercise and restrict eating/change diet.

So today, I thought I would do something a little different and write my opinion on the topic of taking weight loss pills…

First of all, our bodies are the only ones we have. Literally, we have to manage an entire lifetime with one body only, we don’t get to replace it if its damaged, or pinch away the fat. So, surely it would be best to look after our bodies in such a way that it benefits us for our entire lifetime. Taking pills, no matter how beneficial or life changing they can be, causes our body to become dependent, and sooner or later, this will affect the workings of the body. Just imagine for yourself if you had to blow up 100 balloons, and you hd the choice to blow them all up yourself, or share the work with others. Most people will probably choose to share the work, and even though thats good at the time, your will slowly get more and more eager to share work instead of do it yourself. Taking medicine is just the same. I’m not saying people shouldn’t take medicine full stop, it was invented for a reason and has saved millions of lives. But, its better if we reduce our pill intake as much as possible, and by not taking weight loss pills this can be achieved.

Also, even though exercise and healthy eating takes a lot of effort, it has so many more benefits than just shedding fat. As seen in some of my previous blogs, exercise and healthy eating have already shown to have many benefits, and scientists are finding more and more benefits each day. Its like killing many birds with one stone – healthy living = less fat / increased life expectancy / less risk of cancer etc…

Finally,  there have been many cases of death from taking illegal weight loss drugs – it may have seemed too good to be true that you could lose weight without the effort, and that is exactly the case. For example, 23-year-old Sarah Houston died from taking a banned fat burning pill DNP in 2013, and her father said :

“I’ve no doubt there will be more tragedies.”

I will leave the source to the article on Sarah Houston in the sources section below if you want to find out more about her case.

Finally, I hope to spread a little bit more awareness about the dangers of taking weight loss pills, its not all sunshine and rainbows. And you too can make a difference, if anyone you know is taking weight loss pills or considering it, make sure they know if the pill is safe and if its the right decision.

 

Thank you for reading this weeks blog, if you found it interesting please leave any questions or comments you may have down below!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/320646.php?utm_source=newsletter&utm_medium=email&utm_campaign=weekly

https://www.yourcanadianmeds.com/product-category/weight-loss/

https://www.huffingtonpost.com/allen-frances/weight-loss-pills-and-pro_b_11860908.html

http://www.telegraph.co.uk/news/10013964/Father-of-student-who-died-after-taking-weight-loss-drug-warns-of-more-tragedies.html

Muscle Soreness After exercise

Research has shown scientific evidence of the effects of delayed onset muscle soreness (DOMS).

DOMS is caused by muscle lengthening and getting damaged when under tension during vigorous exercise that the body is not used to. Although the cause of DOMS is still unknown, scientists think that damage in the muscles is caused due to an imbalance of calcium ions and resulting inflammation that stimulates pain to the nerves. This then results in swelling that makes the pain feel even worse.

The most popular post-exercise treatment seems to be Cryotherapy (for example, applying cold packs on top of the sore muscle), however it is still uncertain if this actually speeds up the recovery process from DOMS. However, new research has shown that foam-roller massages could reduce muscle soreness rapidly and effective, or by wearing pressure garments and drinking milk protein after the workout.

Luckily, the effects of DOMS does go naturally and even though it may be hard exercising with already sore muscles, it will help to strengthen your muscles in the long run. After the initial pain of the first few workouts, your muscles should start to become more adapted to the vigorous activity, causing them to strengthen instead of tear microscopically.

Thank you for reading this weeks blog. If you found ti interesting, feel free to share it and leave a comment below!

Thanks,

Rohini

Sources used:

http://main.poliquingroup.com/Tips/tabid/130/EntryId/2328/Ten-Legit-Ways-To-Reduce-Post-Workout-Muscle-Soreness.aspx

https://www.medicalnewstoday.com/articles/320415.php

Switching off Hunger in the Brain

New research has shown that being able to control hunger cravings may not just be due to strong willpower, but to science also.

For example, Medical News Today have recently reported on a study that identified the ‘appetite-controlling’ area of the brain – a class of glial brain cells in our hypothalamus. These cells can ‘tell us’ to stop eating when they are activated by the right nutrients. In addition to this, the hormone asprosin actually stimulates appetite and ‘turns off’ areas like the glial brain cells in order to avoid suppression of appetite.

A new study from the University of Pennsylvania in Philadelphia – led by J. Nicholas Betley (assistant professor in the university’s Department of Biology) found that Agouti-Related Protein-Expressing Neurons (AgRP) get activated during hunger, therefore to be able to control hunger, these neurons would need to be stopped from firing signals. At the moment, the only way of stopping these signals is consuming nutrients in our food.

The study was conducted on mice – one group of mice were given their normal chow gel and the other group of mice were given a low calorie gel substitute. From this, it was seen that “When seeing the standard chow, the mice associated its smell and appearance with satiety, so their AgRP neurons decreased in activity. But when the rodents were given the calorie-free gel, seeing and smelling the food did not affect the neurons: their activity levels stayed just as high. After eating the calorie-free gel, AgRP neuronal activity decreased, but only for a little while. The more repeatedly the mice were given the gel, the smaller was the decrease in the activity of the neurons, indicating that the rodents had come to associate the gel with a low amount of calories.”

This experiment confirmed to the researchers that nutrients are the primary regulators in stopping the firing of AgRP neurons, and from this the researchers hope to discover manual ways of controlling AgRP neuron activity.

As said by Betley himself…

“It would be interesting to see whether consuming smaller meals more frequently might lead to less activity in the neurons and thus less food intake overall […] Or maybe we can develop better combinations of foods or better ways of eating so we can avoid that 9 p.m. binge on Oreo cookies when you’ve had a really great diet all day.”

Thank you for reading this weeks blog, if you found it interesting feel free to comment down below your thoughts about this!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/320301.php

What Causes Hunger & Plateaus on HCG Diet?

What Really Happens when you Skip Breakfast

Although there has been much research done in the past over the benefits of breakfast, different studies seem to contradict each other; some studies show the breakfast helps us to avoid snacking and consuming excess calories during the rest of the day, while other studies say calorie intake throughout the day isn’t affected by eating or skipping breakfast.

Therefore, researchers at the University go Bath, UK have decided to focus their study on the effect of breakfast related to weight loss. The study is led by Javier Gonzalez, PH.D.

For the study, 49 volunteering participants (20 ‘lean’, 29 ‘obese’) were either asked to have breakfast or fast until 12pm every day, for 6 weeks. As a result of this, the people who had breakfast ended up consuming 350 kilocalories more than the people who were fasting – these people had no energy intake in the morning.

Through examining body fat distribution / ability of fat cells to use glucose in response to insulin and the activity of gene regulating proteins, it was discovered that “in lean people, skipping breakfast for 6 weeks increased the activity of genes that helped to burn fat, therefore improving metabolism. However, this effect was not seen in obese adults – their fat cells could not take up as much glucose in response to insulin as lean individuals did.”

From these results, the research team hope to repeat the experiment with the ‘breakfast eaters’ eating different types of breakfasts (in this particular study, the ‘breakfast eaters’ had a high-carb breakfast, so this could be changed to a ‘high-protein’ breakfast or balanced breakfast). From this, the researchers could work out what breakfast is best for ‘lean’ and ‘obese’ people, and even continue to research how other factors – such as exercise or water intake – affect this finding.

Thank you for reading this weeks blog. If you enjoyed the read, feel free to suggest any ideas for future blogs!

Thanks,

Rohini

Sources used:

https://www.medicalnewstoday.com/articles/320212.php

http://www.independent.co.uk/life-style/health-and-families/features/what-should-i-eat-for-breakfast-a6944091.html