Weight Loss: Common Mistakes That May Backfire While You Are Trying to Shed Those Extra Kilos



Even the thinking of munching on fast food and sweets seems a delight. But, can you afford that? Can your body afford that? These are basically categorised as inappropriate food especially for those who are trying to lose weight. Shedding those extra kilos is not easy. You need to control your cravings and know what to eat and what not to. Apart from doing exercises and eating healthy, you need to know about the common mistakes that most of the people commit during the weight loss process, that actually backfire. Read on to know about them.

Consuming juice in the morning

Having juice as the first thing in the morning may seem to you a healthy way to start your day. However, that is not true. Juice contains a good amount of sugar and consuming it empty stomach in the morning may raise your sugar level more than normal. Also, it won’t keep you full for a longer duration. The best thing to have in the morning is food rich in protein and fiber. You can have poached eggs, oats with yogurt, etc.

Taking stress

Stress is an inevitable part of our lives, these days. Still, you need to figure out ways to be away from it if you wish to lose weight effectively. Stress is one of the significant factors associated with overeating which we already know leads to weight gain. To avoid excessive stress, you must take at least 7 to 8 hours of sleep. Also, include healthy food in your diet like salads, fresh fruits, and green vegetables. Indulge in yoga, read books, and listen to soothing music to increase the level of the happy hormone in the body.

Not getting up early and eating flavoured yogurt

Good sleep is important for your body’s overall function. But, sleeping too much can have negative impacts. It can, in fact, cause weight gain. This is what a recent research conducted at the Roehampton University has stated. According to the researchers, people who get up after 10 am consume 248 more calories in a day than those who get up early in the morning at around 6 or 7.

Additionally, if you think flavoured yogurt is healthy for your body, you are mistaken. It is a rich source of sugar and that is not good for you especially when you are following a weight loss regimen.



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Suffering from Type 2 Diabetes? Green Tea Can Help Managing The Disease



Are you suffering from diabetes and finding it difficult to manage your blood sugar level? If yes, start consuming green tea. Thinking why? Read further.

Diabetes is one of the most prevalent chronic conditions worldwide. It claimed the lives of an estimated 1.6 million people globally in the year 2016, says WHO. It occurs when your blood sugar level rises too much and starts negatively impact your organs. There are three types of diabetes namely type 1, type 2, and gestational diabetes. Here we will talk about type 2 diabetes that occurs when your body cells become resistant to insulin, which is a hormone secreted from the pancreas to control the level of sugar. It is characterised by signs including increased hunger, tiredness, blurry vision, increased thirst, sores etc. There is an array of factors including genetics, obesity, an unhealthy lifestyle, etc. that contribute to the onset of type 2 diabetes.

Role of green tea in diabetes

If you are at high risk of developing type 2 diabetes, consuming six cups of green tea per day can decrease this risk by 33 per cent, says a study published in the journal Annals of Internal Medicine. And, if you are already suffering from type 2 diabetes, food becomes an important part in your life. You cannot eat anything recklessly. You basically need to go for food with minimum sugar. Notably, green tea contains zero calories and therefore is a great drink to have.

Also, it contributes to weight loss by preventing inflammation, a known factor behind weight gain. When you lose weight, your body cells’ sensitivity to insulin increases. Green tea contains strong antioxidants that help in reducing the insulin sensitivity by slowing down the absorption and digestion of carbohydrates.

Diabetes brings various health complications like stress, anxiety, depression, etc. Amino-acid L-theanine present in green tea can have a calming effect on your body and help address these problems.



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Here is What Can Make You Age Slowly



Do you drink high-fat milk and that too quite frequently? If yes, you are most likely to age faster than those who consume low-fat milk. This is what a recent research published in the Journal Oxidative Medicine has revealed.

The scientists at Brigham Young University have found out the association between the length of telomere and intake of both low and high-fat milk. Notably, telomers are present at each end of chromosomes and act as a biological clock. The shorter your telomer is, the faster you will become older. This is because you lose a tiny bit of your telomer every time a cell in your body replicates.

During the study, it was found that with every 1 per cent of the increase in consumed milk fat, telomers were 69 base pairs shorter. Also, whole milk consumers had 145 base pairs of shorter telomers. This clearly states that you should choose low-fat milk over the high-fat ones. While you take your time to decide, let’s take a look at the benefits of having milk.

Helps in overall growth

Being a rich source of protein, milk helps in cellular repair, growth, and development. Containing all of the essential amino acids, milk can significantly help your body work optimally. Consuming milk on a daily basis can prevent age-related muscle loss up to some extent. Also, it can boost up your energy level and improve your overall performance.

Improves bone health

Milk contains strong nutrients including calcium, potassium, protein, and phosphorus. They maintain your bone health and make it stronger. Calcium is one of the most important nutrients for good bone health and it is stored by your bones in the presence of vitamin D, K, phosphorus, and magnesium, that are already present in milk. This means consuming milk daily can prevent osteoporosis.

Prevents obesity

Milk consumption has already been linked to a lower risk of weight gain. As mentioned above, milk contains protein, that is known to increase satiety and keep you full for a longer duration. Also, it has a conjugated linoleic acid that helps in weight loss by boosting the breakdown of fats and inhibiting their production.



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This Naturally Occurring Protein May Help You Lose Weight Without Moving an Inch



Weight loss is a tough process. It requires you to work hard at the gym and keep moving. At times, it becomes a bit strenuous to workout every day and leads to loss of motivation. But what if we tell you that you can get the body of your dreams without moving a single body muscle? Sounds strange? Well, that’s is what a new research has found out. According to the scientists at the University of Michigan, a naturally acting protein called ‘Sestrin’ has the potential to give the benefits of a good workout.

This means that a simple protein in the body can help you make your tummy flat and give you ideal body weight. According to the researchers, this protein accumulates in your muscles following exercise. Increasing your body’s ability to make Sestrin can help you get the effects of doing exercises without actually doing them. This is good news for those who love sitting almost all the time and not doing anything productive. Though pills for Sestrin are yet not available, there are certain food that you can eat to increase the level of protein. Read on to know about them.

Eggs

Whole eggs are loaded with an array of vitamins, healthy fats, minerals, and antioxidants. Having eggs on a daily basis can raise the level of good cholesterol in the body and lower your risk of developing heart diseases. Also, eggs contain choline, which is a significant nutrient that most people are deficient of. Choline helps in building cell membranes and plays a vital role in producing signal molecules in the brain.

Almonds

Jam-packed with antioxidants, almonds can protect you against oxidative stress that is known to cause inflammation and cancer. Also, almonds are rich in vitamin E that helps in reducing your risk of developing cancer and Alzheimer’s disease. Even if you have diabetes, almonds can help you control your blood sugar level.

Oats

Oats are one of the most healthy grains on the planet. They are a rich source of soluble fiber that helps in weight loss by increasing the feeling of fullness. Also, eating oats on a daily basis can increase the growth of good bacteria in the gut and boost the insulin response of your body cells.



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Are You Obese? iRhom2 Protein in Your Adipose Tissue May be Responsible



If you are carrying excess weight or body fat more than the required body mass index (BMI) and that is affecting your overall health, you are suffering from a medical condition called obesity. Notably, having a BMI between 25 and 29.9 means you are obese. According to the World Health Organisation, this condition affected 1.9 billion adults in the year 2016. This international organization also states that 340 million children and adolescents were also affected by obesity in the same year.

Till now, we used to believe that a few lifestyle factors including drinking, a sedentary lifestyle, eating unhealthy food along with some medical conditions cause obesity. However, recently researchers have found a new cellular player involved in the onset of obesity.

According to a study published in the journal Molecular Metabolism, a protein called iRhom2 plays a significant role in obesity. The more iRhom2 protein you have in your brown adipose tissue, the more you are likely to become obese. The researchers also revealed that the deletion of this protein leads to enhanced energy consumption which eventually helps in preventing the accumulation of fat. This also protects you from various complications associated with obesity including inflammation, insulin resistance, fatty liver disease, etc.

To control obesity you basically need to follow a healthy lifestyle and have an integrated approach. This means you need to indulge yourself in daily exercise. You can go for swimming, brisk walking, or even jogging. Yoga can also help you in this regard. But it is time taking. Also, eat food rich in fiber, protein and low in fat. Stay away from fast food like burger, bread, pizza, etc. Include more green vegetables, fruits, whole grains, nuts, etc. in your daily diet.

In case your weight is too much and you want to get rid of it urgently, going for bariatric surgery can help. This surgery includes the removal of a part of your stomach to avoid overconsumption of food or calories. Hormonal treatment may also help you to deal with obesity in case hormones are responsible for the onset of this medical condition.



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Lohri 2020: Traditional Food That Should be a Part of This Celebration



Celebrated with great enthusiasm, Lohri is a Punjabi folk festival that is observed on January 13 every year. Popular in the northern part of India, Lohri is believed to commemorate the passing of the winter solstice. Majorly, people from Hindu and Punjabi communities celebrate the occasion a day before Makar Sankranti. Marking the harvesting season in Punjab, Lohri is also called the bonfire harvest festival. Those who celebrate Lohri with much fervour know that groundnuts, rewri, peanuts, and popcorns play a significant role in the celebration.

Apart from dancing, singing, and exchanging gifts, the Lohri celebration remains incomplete without various traditional dishes. Here, we tell you about some of them along with their health benefits.

Sarson ka saag

Sarson ka saag is one of the most important Punjabi dishes made during Lohri. It is served with butter and Makki ki roti. Sarso ka saag is jam-packed with anti-oxidants like vitamins A, C, E, and K. That is why eating it can prevent any damage by oxidative stress. Also, Sarson contains iron and dietary fiber. Having it can improve your eye health and also control your cholesterol level.

Makki ki roti

As mentioned above, it is paired with Sarson ka saag. Makki is known to have innumerable health benefits. From helping in losing weight to prevent the symptoms of rheumatoid arthritis, and reducing the risk of various chronic diseases, Makki does it all for you. Made of corn flour, Makki ki roti is gluten-free. Also, it contains a good amount of vitamin B-complex, vitamin A, C, and K. If you wish to improve your immunity, Makki ki roti is one of the best food you can have.

Til ke laddo

Til ke laddo is warm and is packed with an array of benefits. Due to the presence of phytosterols in it, Til can lower your cholesterol level. Also, it can improve your digestion, maintain blood pressure, and boost skin and hair health.

 

 

 



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Enough Reasons to Add Sesame Seeds in Your Daily Diet



Popularly known as ‘Til’, sesame seeds are fragrant and nutty. They can be called winter food as they generate heat and energy in the body. This extremely loved kitchen ingredient is used to make various winter recipes like Til Ke Laddoo, Til Ki Gajak, etc. These tiny seeds are packed with oil and an array of health benefits. Having a handful of sesame seeds every day can give you a myriad of benefits. From lowering the risk of developing cardiovascular diseases to regulating blood pressure, and supporting bone health, sesame seeds can do it all for you. Read further to know more about the positive health impacts of this nutrient-packed food.

Helps in weight loss

To lose weight effectively, you need to increase your satiety and you can do that by having fiber-rich food. Sesame seeds or Til are a good source of fiber and support digestive health. Having sesame seeds on a daily basis can increase the time of digestion of food and make you feel full for a longer duration, preventing overeating.

Improves heart health

High levels of bad cholesterol and triglycerides in the body can cause heart disease by being accumulated in the arteries and slowing down the flow of blood. It can also block the blood flow completely, if not removed on time. Sesame seeds lower your cholesterol level and reduce your likelihood of suffering from cardiovascular diseases like stroke, heart failure, heart attack, etc., says a study published in the JAMA Internal Medicine. Moreover, its daily consumption can lower your blood pressure. Notably, hypertension is one of the major risk factors for heart diseases. Til is rich in magnesium and other antioxidants that are known to regulate blood pressure.

Reduces inflammation

Inflammation is one of the reasons behind various chronic conditions like obesity, cancer, etc. Having anti-inflammatory effects, sesame seeds or Til can effectively fight against inflammation. They can drop the levels of inflammatory markers by 51 to 79 per cent in three months, says a study published in The Scientific World Journal.



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Outlandish Weight Loss Ways People Adopt



Weight loss is one of the most common topics people search on google. In today’s time when the lifestyle of most of the individuals is almost disastrous, the urge to lose weight and be fit have become stronger. Getting a slim body is not easy. It requires dedication, the right information, and consistency. There are a few people who, in order to shed those extra kilos, get ready to follow any piece of information they get. Well, experimenting with bizarre ways and diet plans are not required when there is already enough information available on how to lose weight effectively. Here, we share a few most outlandish weight loss ways people opt for.

Following the baby food diet

Baby food diet came into the limelight sometimes in 2010 when the roumers of actor Jennifer Aniston following this diet started surfacing. This diet aims at reducing calorie intake. And, people with little knowledge about it opt for baby food 3-4 times a day. However, this is not enough. If you are following this diet, you need to make sure to substitute your meals with a lot of baby food. This is because calories may lead to weight gain but its deficiency in the body can be equally harmful.

Juice cleanse diet

This diet is followed to restrict calorie consumption. The juice cleanse diet includes only juices and not any solid food. This may help you in temporary weight loss and not have a long-lasting effect on body fat.

Eating off a dark blue plate

It is believed that food quantity appears larger on a dark coloured plate and decreases your appetite. Whereas, the light coloured plate blends the food served and make you overeat. This colour centric weight-loss trend is followed by many.



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Want to Keep Heart Diseases at Bay? Have Peanut Butter



Scientifically known as Arachis hypogea, peanuts have their origin in South America. Being jam-packed with various nutrients including antioxidants, fibers, vitamins, proteins, polyphenols, etc., peanuts can help you be fit and fine if consumed on a daily basis. Additionally, this spreading has 20 amino acids that are known to keep diseases at bay and promote longevity. Here, we give enough scientifically proven reasons to have peanut butter on a daily basis.

Boosts cardiovascular health

According to a study published in the journal JAMA Internal Medicine, consuming peanut butter on a daily basis makes you less likely to die from cardiovascular diseases. The spread can potentially reduce the level of bad cholesterol in the body. Notably, LDL is the culprit behind the formation of plaque in the blood vessels and blockage in the flow of blood. Peanut butter also protects you against inflammation that contributes to the onset of heart ailments.

Helps in weight loss

Eating peanut butter as a snack in the morning can keep you satiated later in the day. This is because it is rich in nutrients providing energy. A feeling of fullness prevents overeating and contributes to weight loss. According to the research published in the Journal of Nutrition, having peanut butter every day is one of the effective ways to increase palatability without leading to weight gain.

Treats erectile dysfunction

Erectile dysfunction is basically the inability to maintain an erection. It is one of the most prevalent sexual problems in men. According to researchers in the field, amino acid, arginine can help in the treatment of ED. And, peanut butter is a rich source of arginine. Additionally, eating peanut butter along with a herbal supplement called pycnogenol can provide better treatment for the problem.



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Must Keep Weight Loss Resolution in 2020



Weight loss is a long but significant process. It is necessary if you wish to live a healthy life. Obesity has been associated with various health ailments that can not only affect your physical and mental capabilities but also claim your life. This makes weight loss a saviour. When you are in shape, you also look attractive. To shed those extra kilos, you need to be disciplined as far as your lifestyle is concerned. Additionally, you need to know the right way to lose weight. For that, a holistic and comprehensive approach is required. If you wish to get rid of your extra body flab, now is the right time. Make a resolution this new year, to flaunt a stunning figure soon. And, to reach there, here are some points you need to keep in mind.

Have a flexible plan

For being able to adhere to your weight loss resolution, you need to make a plan flexible enough. Being too strict will make you lose motivation very soon and you may end up giving up within a month. You must take cheat days between your weight loss regimen. But that should not be too much. Eating food of your choice some days can keep you from food cravings and binge eating.

Have planned meals

This is necessary to avoid eating food rich in calories. You must plan your meals at least a week before. On weekdays, it is common to feel lazy and eat outside food. But, this can be bad for you during the weight loss regimen. You must have home-cooked food and that should be healthy. If you really do not get time, you can cook something during the weekends and freeze it to use on weekdays. This will save you time.

Always carry lunch to work

This is not only economical but also good for your health. Having outside food when you are trying hard to lose weight, can be really bad. Though preparing lunch in the morning may seem difficult and challenging, it can help you get rid of your belly fat. In the case of such a problem, you can cook food during the night and take the same food for lunch.



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