If you are following a strict weight loss regimen that gave you the required results during the initial phase, however suddenly you have stopped losing weight for no reason, it means you have reached a weight loss plateau. It is an unwanted phase of the weight loss process that occurs in almost everyone’s life after they start trying to shed those extra kilos. It makes every effort a waste.
Once you begin the weight loss routine, a significant drop in weight occurs. This happens because your body uses glycogen present in the muscles for energy as the body loses calories. Also, you shed the weight because the glycogen, when burned in the body releases water. Gradually, the body also loses muscles and fat, that are required to keep your metabolism optimum. The deficiency of these factors leads to a slow metabolism which is associated with weight gain. This is the time, you reach weight loss plateau and stops getting rid of more calories. You reach the weight-loss plateau due to some common mistakes. Here we will tell you about them.
- Performing the same kind of exercise daily can make you reach the weight loss plateau. It makes the workout session monotonous for your body and it stops reacting and bringing the required results. So, you basically need to challenge your body. Introduce some tough and new exercises to it. Also, change the frequency of the exercises you are already doing. Resistance training can also be an effective way to break weight loss plateau.
- Always keep track on your calory intake. Make sure you burn more calories than you consume.
- If you think that skipping meals before and after exercise will help to get a slim body, you are mistaken. It will only make you weak. So, always head towards the gym after having something. This will make you energetic enough to exercise without feeling drained out. Also, don’t forget to have a post-workout meal. This will help the muscles to work.
- If you have a sedentary life, exercise won’t help you in getting a slim body. You are required to keep moving. Having an active lifestyle will help you experience progress in weight loss.
- It is essential to consume enough water during the weight loss process. Dehydration can make you consume more calories which are already associated with weight gain. So drink as much water as you can.
Back pain is one of those conditions that are hard to ignore and affect a wide majority of us. Ranging from minor muscle ache to sharp soreness in the bones, the effects of back pain vary in people of different age groups. Some people develop severe back pain due to unhealthy lifestyle or accidental injuries, while in other cases it underlines the symptoms of chronic diseases such as arthritis, spinal stenosis, etc.
According to a research published in The Lancet every fifth person from the age of 16 to 34 complains about having back pain. Extreme back pain not only hinders our day-to-day chores but also exerts pressure on the spinal cord and nerves that leads to pain and numbness with walking. With time, it weakens the leg muscles and eventually leads to sensory loss in the affected limbs.
Use of effective measures before excessive damage can help you deal with the condition. Here are five healthy lifestyle habits that you can adopt to combat severe back pains.
Move that muscle
A short walk or indulging in yoga is said to be beneficial in curing the pain as it loosens the muscle and releases endorphins, which are considered as brain’s natural painkillers.
The Ice and heat remedy
An ice pack is considered an antidote for the sore muscles. It numbs the affected area which leads to instant relief. Similarly, heating pads provide relief to the sore muscles by establishing a layer of warmth around the affected muscles.
Sleep well to live well
Those who are suffering from back pain should always sleep on a straight surface, rather than a soft mattress which directly affects the posture of the back muscle.
Stay light and live healthy
Obesity leads to chronic back pain that is hard to cure. Eating a balanced diet including food like fresh fruits and vegetables can help an individual in maintaining his/her weight.
Switch to homeopathy
Allopathic medicines are known to provide immediate relief from back pain. They can remove the cause of the pain from its root.
Gymming regularly has tons of health benefits. But apart from the workouts, you also need to make sure that you’re wearing the right kind of clothes to your gym. We know you want to look good while you’re working out, but that doesn’t mean that you go for just about any material or style. It is important to let your skin breathe and for the sweat to dry off in order to avoid infections and keep you feeling fresh. Everything from your t-shirts and shorts or tights to your underwear, gym workout clothes need to be comfortable enough to work out in so that you can focus on your exercises instead of adjusting your clothes.
When choosing a T-shirt or shorts or pants, make sure that they are not too tight or too loose. While a tight pant may make you uncomfortable while working out, a loose t-shirt may get stuck in some gym equipment. Clothing should never cause any hindrance. Make sure that the pants allow you to stretch comfortably. Certain materials like lycra, Capilene or polypropylene are suitable for workout clothes. Cotton may seem convenient, but it tends to stick to your body after you have sweated.
Your underwear, too, needs to be comfortable. Yogesh Kabra, Founder of XYXX says, “Chafing, bunching, wedgies, rashes are some of the common problems observed by men who like to hit the gym often. Your underwear should be tight enough to keep things in place. An appropriately tight underwear can help you focus more on the workout. You obviously want to keep your package ventilated for a comfortable experience. Also, you must see to it that the elastic is not too tight, so it does not leave marks on your waist. Wearing the same underwear for days or not washing it regularly can put you in some serious trouble. The sweat and bacteria contribute to some deadly infections and it is best to wash your underwear after every use and discard it after a few months.”
Staying physically active in midlife depends a lot on your overall satisfaction with life or mental wellbeing a decade earlier, not just your physical health, suggests new research. Men and women with high mental well-being at the age of 42 were more physically active at the age of 50 compared to those who got lower scores in mental well-being at age 42, said the study published in the journal Applied Research in Quality of Life.
The researchers investigated mental well-being through three dimensions: emotional, psychological and social well-being.
Emotional well-being indicates overall satisfaction with life and a tendency to have positive feelings. Psychological well-being refers to experiences of personal growth and the purpose of life. Social well-being tells about relationships with other people and the community.
The researchers found that leisure time physical activity did not predict later mental well-being or subjective health, but mental well-being predicted physical activity.
It seems that mental well-being is an important resource for maintaining a physically active lifestyle in midlife, said Tiia Kekalainen from University of Jyvaskyla, Finland.
For the study, the researchers gathered data from over 300 people at ages 42 and 50 by questionnaires and interviews.
Walking was related to emotional well-being, rambling in nature to social well-being and endurance training to subjective health, the study said.
“Although exercise did not predict later mental well-being or subjective health in this study, exercise is important for current mental well-being and health,” Kekalainen said.
Once you have high blood pressure or hypertension, you are put on anti antihypertensive medication and list of dos and don’ts which include foods to eat to control high blood pressure and also those to avoid. Many other lifestyle changes are also needed to lower your blood pressure. One of the things that is an absolute must is exercising. Various studies have shown that physical activity is an important antidote to hypertension woes. In fact, a recent research said that exercise could be as effective as antihypertensive medicines as far as high blood pressure is concerned. It isn’t safe to replace your medicines for hypertension with exercise or blood pressure-lowering foods, but, you can definitely supplement your efforts with certain exercises.
Walking: One of the simplest yet most effective ways to keep your blood pressure in control is going for walks every day. Brisk walking is known to help reduce blood pressure. Make sure to do at least 30 minutes of walking every day.
Running: Running or jogging exerts a positive effect on the heart by lowering cholesterol and also by burning calories. It is also good for increasing the blood circulation in the body.
Swimming: Swimming is one of the best exercises for those with hypertension. Swimming can help reduce the risk of a number of cardiovascular diseases. It can also help you build muscle strength and regulate your breathing.
Weight training: Weight training or strength training is a must for everybody including heart patients. This is known to help expand blood vessels in the heart and is hence is highly recommended for heart patients. Do different kinds of strength training exercises every day to see the positive effects.
Planks: One of the easiest, no-equipment exercises is planking. One of the ways in which planking is good for your heart is that it can be great for reducing stress. It not only tones but also relaxes the stiffness in your muscles. Planking can also tone your abdominal muscles and help get rid of abdominal fat. Try different plank variations under a trained fitness expert.
You must make sure to consult with your doctor and your physical trainer about the exercises for you.
It’s not easy to exercise when you have painful arthritis but the health benefits of exercise for those have arthritis are plenty. This is why exercise is a must even when you stiff and painful arthritic joints. A new study by the Northwestern University Feinberg School of Medicine has revealed that just one hour of brisk walking per week or about ten minutes a day may prevent disability in older adults with arthritis pain or aching or stiffness in the knee, hip, ankle or foot. For those who find it difficult to perform daily tasks, an hour of weekly moderate-to-vigorous physical activity is of immense help. The study, published in the American Journal of Preventive Medicine, found that weekly hour of exercise reduced the risk of mobility disability by 85 per cent. In fact, it was also found that those who did not do any activity walked too slowly to safely cross the street, and to perform basic daily activities. This is how walking can help you in other ways, especially if you are above 60 years of age:
Walking for weight loss: Walking is a very effective exercise for weight loss. Walking for about 10 to 15 minutes after eating meals can help regulate blood sugar, lower stress levels, better metabolism and promote weight loss, aid digestion and help you get better sleep according to a study published in the New England Journal of Medicine.
Walking for a long life: A study by the University of Cambridge revealed that brisk walking for 20 minutes every day can make you live longer because it helps reduce high blood pressure, high cholesterol and the risk of diabetes.
Walking for better memory: This might sound too good to be true. But walking can help better memory. Walking has shown some positive effects on memory performance and brain activity in older adults. This can help them develop their cognitive skills and keep neurological disorders like Alzheimer’s Disease and dementia away.
Walking for a healthy heart: Those who are over 65 and suffer from heart problems, must do brisk walking regularly. A Harvard School of Public Health study found that walking can help lower their heart attack risk. Just make sure to consult a doctor before you start brisk walking as this exercise can leave you breathless.
Walking for better digestion: Walking enables your body to digest food better and regulate bowel movements which will help it to get rid of toxins.
Arthritis is one of the most painful conditions one can live with. Osteoarthritis, a type of arthritis, is caused by the wear and tear of the cartilage around the bones in the joints area. This leads to pain and stiffness. Some of the major causes of arthritis include age, obesity and cartilage damage due to injuries. This is why exercise is recommended as a preventive measure for arthritis. Exercise can help prevent bone loss, keep the joints functioning, maintain your weight and fitness, improve flexibility and also promote faster recovery in case of injuries. Exercise can also be used as an effective tool to reduce the inflammation of the joints caused by arthritis and help you deal better with the condition so you are able to carry out your day-to-day activities.
How exercise can help those with arthritis
A new research says that exercise can suppress the action of the inflammatory molecules which cause osteoarthritis and prevent articular cartilage damage. This is why doctors say that it is important to keep moving to those suffering from arthritis. But it is important to know which exercises to perform and how to perform them. It is always recommended that you do exercises with a trained fitness instructor who knows about exercising with arthritis. Here are some of the best exercises you can try doing, under guidance. Make sure you do these exercises slowly and on days when you don’t have debilitating pain.
For those with hand arthritis: You can try doing knuckle bending and finger stretching. For knuckle bending, hold the knuckles of one hand lightly in your other hand and gently stretch behind. Stretch as much as possible and release. For stretching fingers, just keep your hands on a table with palms down and spread your fingers. Take each finger and stretch it behind, hold it for some time and then release. Do this with each finger.
Walking: Walk at your normal speed for about half an hour every day. Wear comfortable shoes and don’t try brisk walking to avoid sprains and strain on your joints. The idea is to keep the joints moving.
Swimming and other water exercises: Exercising in water is excellent for those with arthritis. Underwater, the pressure on your joints is less which means that you can carry movements without as much strain or pain as you would experience on land. Try aqua yoga or aqua aerobics in a swimming pool or just regular swimming laps.
Weight loss, toning up, keeping heart diseases, stroke and diabetes at bay are some of the most common reasons why people exercise. And now, a research has shown, exercise can actually help your brain become sharper. A study from the Cognitive Neuroscience Society (CNS) in San Francisco has revealed how consistent exercise can help make your brain sharper in the same way as regular running sessions prepare your body for longer running sessions. Long-term exercise is able to exert positive changes in the brain. What does it mean when your brain gets sharper? It simply means that your cognitive skills improve over time. Several research studies have shown that exercise, in turn, could help you delay diseases that cause cognitive decline including dementia and Alzheimer’s disease.
Any form of physical activity has been shown to bring about several benefits to the brain. This is why exercise should definitely feature as one of the most important lifestyle changes that you can make in your life.
Endurance exercise has been shown to may help prevent cognitive decline by helping keep your brain working efficiently as you age. A study by the University of Texas in the journal Medicine and Science in Sports and Exercise showed that a person’s cardio fitness and cognitive function in middle-aged adults were linked. Moderate or intensive aerobic exercise for at least four days or seven hours a week was shown to help better vascular function (improving blood circulation in the brain). Age-related decline can thus be preventable if you do aerobic exercise regularly.
How does exercise help your brain?
There are many ways in which exercise helps boost your brain function. In a young adult brain, blood flow and cognitive function reach their peak. What happens when you exercise is that it helps increase blood flow to your brain making the oxygen more available in the brain which helps it function better. A study by the University of Michigan, in fact, showed that women who exercised regularly had higher oxygen availability in the anterior frontal region of the brain. This helps them perform better in cognitive tasks.
Want a better memory? Keep forgetting things regularly? The solution again lies in exercise. A study has shown that people who are regularly into physical fitness have better long-term memory. Experts in the field suggest that moderate-intensity aerobic exercises should be done for a minimum of 150 minutes in a week. This could be walking, jogging, cycling or swimming.
Weight loss is the number one priority of most people who start exercising or doing some kind of physical fitness regimen. But many don’t see the results they wish to see and want quick weight loss. There are some important points to keep in mind when you are exercising and following a diet that could help you lose weight faster. Try following some of these slightly unusual ways to lose weight quickly:
The temperature of the water you drink and take bath with matters: According to Ayurveda experts, drinking hot water helps boost metabolism because hot water enables better digestion and elimination of toxins. Drinking hot water first thing in the morning and throughout the day is known to keep problems like bloating, indigestion and constipation away. Do you know that warm water can also help reduce hunger by increasing your satiety levels after meals? While drinking hot water is amazing for weight loss, when it comes to showers, it is cold water that is known to up your metabolism and promotes weight loss.
Exercise during the day: Many fitness trainers often suggest that mornings, right after we wake up and before we eat anything, are the best time to exercise for optimum weight loss results. Some studies suggest that this is because your body is able to burn calories faster in the morning when your stomach is relatively empty. Besides, morning is a time when your motivation levels are likely to be at their peak.
Eat in blue plates: Did you know blue colour actually helps suppress appetite? Some studies suggest that eating in blue plates can help you lose weight. Also, make sure your plates are small. Bigger plates make you pile on more food and hence more calories whereas smaller plates will make you eat less and hence help you lose weight.
Eat junk food in front of a mirror: A study by the University of Central Florida stated that eating junk food in front of a mirror makes you eat less and helps promote weight loss. The premise of the study is that you are likely to feel guilty when looking at yourself eating unhealthy food!
Get a workout partner: Having a friend along to work out with will help motivate you to work out harder. A workout buddy will also help on days you don’t feel like leaving your bed and heading to the gym. Comparing your results with each other, setting each other up for work out challenges will help you exercise better and make gymming more fun!
वाशिंगटन: अलग-अलग पाली (शिफ्ट) में काम करने, ‘जेट लैग’ और बॉडी क्लॉक को बाधित करने वाले अन्य प्रकार के दुष्प्रभावों को कम करने में व्यायाम अहम भूमिका निभा सकता है. व्यायाम व्यस्त दिनचर्या से पैदा होने वाली थकान से निपटने में भी लोगों की मदद कर सकता है. ‘जेट लैग’ अलग-अलग समय जोन में यात्रा करने पर व्यक्ति की नींद में आने वाली दिक्कत को कहते हैं.
Tips: नमक कब आपके लिए हो जाता है खतरनाक? ज्यादा खाने से चक्कर आते हैं?
अमेरिका के कैलीफोर्निया विश्वविद्यालय, सैन डिएगो एवं एरिजोना विश्वविद्यालय के शोधकर्ताओं ने इस विषय पर अध्ययन के लिए करीब पांच दिन तक 101 प्रतिभागियों में व्यायाम के बाद शरीर की गतिविधियों का परीक्षण किया. ‘द जर्नल ऑफ फिजियोलॉजी’ में प्रकाशित अध्ययन में पता चला कि सुबह सात बजे या दिन में एक से चार बजे के बीच व्यायाम ‘बॉडी क्लॉक’ को थोड़ा पहले कर देता है जबकि शाम सात बजे से रात दस बजे के बीच व्यायाम ‘बॉडी क्लॉक’ को आगे बढ़ा देता है.
Married Life में Genes की अहम भूमिका, होता है ये असर…
काम के नकारात्मक प्रभावों को कम करने के लिए करें व्यायाम
एरिजोना विश्वविद्यालय के शॉन यंगस्टेट ने कहा कि ‘बॉडी क्लॉक’ पर व्यायाम के प्रभाव की तुलना करने वाला यह पहला अध्ययन है और यह अध्ययन ‘जेट लैग’ और अलग-अलग पाली में काम करने के नकारात्मक प्रभावों को कम करने में मदद हेतु व्यायाम के इस्तेमाल की संभावना बता सकता है.
महिलाओं का दिमाग क्यों चलता है तेज, पुरुष क्यों रह जाते हैं पीछे, जानिए कारण
लाइफस्टाइल की और खबरें पढ़ने के लिए यहां क्लिक करें.