Tradisionele resepte

Oefenliefhebbers moet kyk na die inname van water, sê studie

Oefenliefhebbers moet kyk na die inname van water, sê studie

Oormatige water lei tot hiponatremie, wat tot die dood kan lei

Hierdie studie het bevind dat atlete water en sportdrankies moet vermy.

Atlete wat te veel water of te veel sportdrankies drink, wil dalk besnoei, volgens die Clinical Journal of Sports Medicine.

Die gevaar van "hiperhidrasie", of oormatige vloeistofverbruik, is dat dit kan lei tot oefening-geassosieerde hiponatremie (EAH). EAH word veroorsaak deur 'n gebrek aan natrium in die liggaam wat ontstaan ​​wanneer natrium deur groot hoeveelhede water verdrink word.

Die studie, uitgevoer deur dr. Rosner van die departement medisyne van die Universiteit van Virginia, noem twee hoërskoolvoetbalspelers wat te veel water gedrink het en aan EAH gesterf het. Een van die hoërskoolleerlinge het hiponatremie ontwikkel nadat hy 16 liter vloeistof gedrink het om spierkrampe te verlig. Volgens die Mayo -kliniekOngeveer drie liter water per dag word beskou as 'n 'voldoende hoeveelheid' vir mans.

Rosner sê in die studie dat drink slegs as jy dors het, dehidrasie sal voorkom. Natuurlik is daar uitsonderings van geval tot geval: as 'n atleet byvoorbeeld baie sweet, is dit nie raadsaam vir hom of haar om te wag totdat hy dors het voordat hy water drink nie.


Alles wat u moet weet oor die & ldquo75 Hard Challenge & rdquo -trending op TikTok

Maar dit hoef regtig nie so te wees nie. As u op TikTok gaan, is dit baie waarskynlik dat u voer 'n vriend of invloedryker gedien het deur iets te doen wat die 75 Hard Challenge genoem word. Die hutsmerke #75HardChallenge en #75Hard het gesamentlik meer as 31 miljoen kyke.*

En hoewel twyfelagtige gewigsverliesneigings nie nuut is nie (sup, keto-dieet, hele 30 resepte en af ​​en toe vas?), Word hierdie 75-dae-plan wat deur motiveringspreker, podcaster, skrywer en aanvullende eienaar van die onderneming, Andy Frisella, weer virale gaan (WEER) ) om al die verkeerde redes.

Voordat ons alles in ag neem, voel ek dat dit my plig is om u te vertel dat gewigsverlies u nie noodwendig gesonder maak nie en dat die getal op die skaal baie min met u algemene gesondheid te doen het. Dieet en uitdagings is ook nie volhoubaar nie. Tydperk. Daarom werk hulle nie. Nog iets: u hoef nie 'n besluit te neem nie (veral as u doel is om anders te lyk of by 'n roetine te bly wat nie ruimte laat vir rus of plesier nie). Goed, ek sal uit my seepkissie kom. En as u tot hier gelees het, ILU.


Dit hang af, en u moet regtig die etikette lees. Gatorade verkoop byvoorbeeld een sportdrankie van 20 gram met 34 gram of 8 teelepels bygevoegde suikers en nog een met 0 g bygevoegde suikers. Net so bevat Vitaminwater een 20 oz sportdrankie met 27 g (6,4 teelepels) bygevoegde suikers en nog een met 0 g bygevoegde suikers. Die American Heart Association (AHA) beveel 6 teelepels of minder aan vir vroue en 9 teelepels of minder vir mans met bygevoegde suiker daagliks.

Sportdrankies kan nodig wees om moegheid te verminder en prestasie te verbeter as u meer as 'n uur lank oefen, sê Jacqueline Shahar, CDE, 'n kliniese oefenfisioloog en spesialis in diabetes sorg en opvoeding by die Joslin Diabetes Center in Boston.

Sportdrankies kan u ook help om gehidreer te bly tydens korter oefensessies op besonder warm, vogtige dae. "Die belangrikste redes om sportdrankies tydens oefening te gebruik, is om vloeistowwe en elektroliete te voorsien om dehidrasie te voorkom, en om koolhidrate te verskaf om die spiere se brandstof tydens langdurige oefening te verseker," sê Mike Saunders, direkteur van die Human Performance Laboratory by James. Madison Universiteit in Harrisonburg, Virginia. "Hierdie byeenkomste sluit in marathon hardloop, fietsry oor lang afstande en driekampe, en ander geleenthede van dieselfde duur en intensiteit," voeg Saunders by.

Vir uithouvermoë -atlete kan die kans op krampe of sogenaamde sellulêre edeem, wat swelling veroorsaak word deur vloeistofophoping in selle, meer geneig wees om te drink terwyl hulle oefen, sê Shahar. Boonop kan slegs water drink tot hiponatremie of lae natriumvlakke in die bloed, wat kan lei tot simptome soos verwarring en in ernstige gevalle aanvalle, voeg sy by.


Bestudeer waarsku hardlopers om hul waterinname te beperk

Na jare se atlete gesê het om soveel vloeistof as moontlik te drink om uitdroging te voorkom, sê sommige dokters dat te veel drink tydens intense oefening 'n baie groter gesondheidsrisiko inhou.

'N Toenemende aantal atlete - marathon hardlopers, driekampatlete en selfs stappers in die Grand Canyon - verdun hul bloed ernstig deur te veel water of te veel sportdrankies te drink, met sommige wat ernstig siek word en selfs sterf, sê die dokters.

Nuwe navorsing oor hardlopers in die Boston Marathon, wat vandag in The New England Journal of Medicine gepubliseer is, bevestig die probleem en toon aan hoe ernstig dit is.

Die navorsing het 488 hardlopers by die marathon van 2002 betrek. Die hardlopers het bloedmonsters voor en na die wedloop gegee. Terwyl die meeste goed was, het 13 persent van hulle - of 62 - soveel gedrink dat hulle hiponatremie gehad het, of abnormaal lae natriumvlakke in die bloed gehad het. Drie het die vlakke so laag gehad dat hulle die gevaar loop om te sterf.

Die hardlopers wat die probleem ontwikkel het, was geneig om stadiger te wees en het meer as vier uur geneem om die kursus te voltooi. Dit het hulle genoeg tyd gegee om groot hoeveelhede vloeistof te drink. En hulle het gemiddeld drie liter, of ongeveer 13 koppies water of 'n sportdrankie gedrink, soveel dat hulle eintlik gewig gekry het tydens die wedloop.

Die risiko's vir atlete om te veel vloeistof te drink, het dokters en wedloopdirekteure al etlike jare bekommerd. Namate stadiger hardlopers lang wedlope betree het, het dokters begin sien hoe atlete in mediese tente struikel, naar, stout, skaars samehangend en met hul bloed erg verdun. Sommige is op slag dood.

In 2003 het U.S.A. Track & amp Field, die nasionale beheerliggaam vir baan en veld, hardloop oor lang afstande en loop, sy riglyne verander om teen die praktyk te waarsku.

Marathon -dokters sê die nuwe studie bied die eerste dokumentasie van die probleem.

"Voor hierdie studie het ons vermoed daar is 'n probleem," het dr. Marvin Adner, mediese direkteur van die Boston Marathon, wat eerskomende Maandag plaasvind, gesê. "Maar dit bewys dit."

Hyponatremie is heeltemal voorkombaar, het dr. Adner en ander gesê. Tydens intense oefening kan die niere nie oortollige water uitskei nie. Terwyl mense aanhou drink, beweeg die ekstra water in hul selle in, insluitend breinselle. Die ingeslote breinselle, sonder ruimte om uit te brei, druk teen die skedel en kan die breinstam saamdruk, wat belangrike funksies soos asemhaling beheer. Die gevolg kan dodelik wees.

Maar die marathonlopers volg eenvoudig die konvensionele advies wat aan atlete gegee is: vermy ten alle koste dehidrasie.

& quot; Drink voor u dors, & quot was die mantra.

Dokters en sportdrankondernemings het dehidrasie 'n mediese siekte gemaak waaroor daar gevrees moes word, 'het dr. Tim Noakes, 'n kenner van hiponatremie aan die Universiteit van Kaapstad, gesê.

"Almal raak ontwater as hulle jaag," het dr Noakes gesê. Maar ek het in die hele geskiedenis van hardloop nie een sterfgeval by 'n atleet as gevolg van dehidrasie in 'n mededingende wedloop gevind nie. Nie een nie. Nie eers 'n geval van siekte nie. & Quot

Aan die ander kant, het hy gesê, weet hy van mense wat siek geword het en gesterf het as gevolg van te veel drink.

Hyponatremie kan behandel word, het dr Noakes gesê. 'N Klein hoeveelheid van 'n hoogs gekonsentreerde soutoplossing word binneaars toegedien en kan 'n pasiënt se lewe red deur water uit geswelde breinselle te trek.

Maar hy het gesê dokters en nooddienswerkers neem dikwels aan dat die probleem dehidrasie is en gee binneaarse vloeistowwe, wat soms die pasiënt doodmaak. Hy en ander adviseer om die soutkonsentrasie van die atleet se bloed voor die behandeling te toets.

Van hul kant kan hardlopers skat hoeveel hulle moet drink deur hulself voor en na lang oefenlopies te weeg om te sien hoeveel hulle verloor - en dus hoeveel water hulle moet vervang.

Maar hulle kan ook volg wat dr. Paul D. Thompson noem en 'n growwe vuistreël noem. & Quot

Dr Thompson, 'n kardioloog in die Hartford -hospitaal in Connecticut en 'n marathonloper, raai hardlopers aan om te drink terwyl hulle beweeg.

"As jy stop en 'n paar koppies drink, oordryf jy dit," het hy gesê.

Dr Adner het gesê atlete moet ook versigtig wees ná 'n wedloop. "Moenie begin om water af te gooi nie," het hy gesê.

In plaas daarvan het hy hardlopers aangeraai om te wag totdat hulle begin urineer, 'n teken dat die liggaam nie meer water hou nie.

Die hoofskrywer van die koerant, dr. Christopher S.D. Almond, van die Children's Hospital, het gesê dat hy in 2001 die eerste keer van hiponatremie gehoor het toe 'n fietsryer so baie gedrink het tydens 'n rit van New York na Boston dat sy 'n aanval gekry het. Sy het uiteindelik herstel.

Dr Almond en sy kollegas het besluit om te ondersoek hoe algemeen hiponatremie was.

Tot onlangs was die toestand bykans ongewoon omdat uithouvermoë soos marathons en triathlons byna geheel en al bevolk is deur vinnige atlete wat nie tyd gehad het om te veel te drink nie.

"Elite -atlete drink nie veel nie, en het nog nooit gedrink nie," het dr. Noakes gesê.

Die voorste vroulike marathon-hardloper tydens die Olimpiese Spele in Athene, wat in 97 grade hitte gehardloop het, het net 30 sekondes van die hele wedren gedrink.

In die Boston -marathon van 2002, het dr. Arthur Siegel, van die Boston Marathon -mediese span en die hoof van interne geneeskunde in die Harvard McLean -hospitaal in Belmont, Mass., Gesê, het die probleem met hiponatremie ons bedaar soos 'n kanonskoot in 2002.

In daardie jaar het 'n 28-jarige vrou Heartbreak Hill, by Myl 20, bereik na vyf ure hardloop en sportdrankies drink. Sy sukkel tot bo. Sy voel vreeslik en aanvaar dat sy dehidreer, en haal 16 gram vloeistof af.

'Sy het binne enkele minute ineengestort,' het dr Siegel gesê.

Sy is later breindood verklaar. Haar bloednatriumvlak was gevaarlik laag, met 113 mikromol per liter bloed. (Hiponatremie begin by natriumvlakke onder 135 mikromol, wanneer breinswelling verwarring en ongemak kan veroorsaak. Vlakke onder 120 kan dodelik wees.)

Niemand is sedert die Boston -marathon dood nie, maar daar was byna mis, met 7 gevalle van hiponatremie in 2003 en 11 verlede jaar, en sterftes elders, het dr. Siegel gesê. Hy het bygevoeg dat dit net die geval was onder hardlopers wat na mediese tente gekom het om hulp te soek.

In 'n brief, ook in die joernaal, beskryf dokters 14 hardlopers in die London Marathon in 2003 met hiponatremie wat gemiddeld meer as vier uur gewag het voordat hulle na 'n hospitaal gegaan het. Sommige was duidelik na die wedloop, maar niemand het onthou dat hulle dit voltooi het nie.

Die soort vertraging maak dr Siegel bekommerd. "Die slotsom is dat dit 'n baie algemene probleem is, en dit is baie moeilik om die rand oor te steek van verdwaas en verward tot 'n aanval, en dit kan baie vinnig gebeur," het hy gesê.

Boston Marathon -direkteure wil hardlopers opvoed om nie soveel te drink nie, het dr. Siegel gesê. Hulle stel ook voor dat hardlopers hul gewigte aan die begin van die wedloop op hul bibs skryf. As hulle siek voel, kan hulle weer geweeg word. Almal wat gewig optel, het byna seker hiponatremie.

"In plaas daarvan om te wag totdat hulle in duie stort en dan hul natrium toets, kan ons dit miskien in die kiem druk," het dr Siegel gesê.

Regstelling: 20 April 2005, Woensdag 'n Voorbladartikel Donderdag oor 'n gevaar vir atlete om te veel water te drink, het 'n verkeerde meting van die standaard meeteenheid vir natrium in bloed. Dit is millimol per liter, nie mikromol nie.


Hier is drie eenvoudige maniere om u metabolisme te verhoog vir 'n gesonde leefstyl

Metabolisme is 'n ketting van chemiese reaksies wat in ons liggaam plaasvind, dit omskakel voedsel in energie. Wat ons ook al eet of drink, moet in energie omgeskakel word sodat die liggaam kan funksioneer. Ons liggaam funksioneer voortdurend 24 by 7, sommige van hierdie funksies is bewusteloos soos asemhaling, bloedsomloop, hormoonproduksie en groei en herstel van selle. Die energie wat gebruik word om hierdie funksies uit te voer, word basale metabolisme genoem.

Die metabolisme van u liggaam hang af van baie faktore, soos ouderdom, liggaamsamestelling wat u lengte, gewig en grootte, geslag, die klimaat/omgewing insluit. Hierdie faktore is buite ons beheer, maar daar is beslis ander faktore soos wat ons eet: Voeding, die lewenstyl wat ons leef en of ons oefen of nie, is een van die drie kritieke faktore wat kan help om die metabolisme te versterk of te vertraag. Swak metabolisme lei dikwels tot gesondheidstoestande soos vetsug en metaboliese afwykings soos diabetes, bloeddruk.

Hier is drie eenvoudige maniere om u metabolisme te verhoog:

Voeding: wat ons eet, is wat ons is

Die daaglikse inname van kalorieë word bepaal deur die basale metaboliese tempo (BMR). Afhangende van u fiksheidsdoelwit en BMR, word 'n vaste hoeveelheid kalorie in die daaglikse dieet opgeneem. Dit is net so belangrik om na die kaloriebron te kyk. As u u metaboliese tempo wil verhoog, moet u fokus op die verbruik van proteïene, volgraan, gierst, vars vrugte en groente. Dit is bekend dat hierdie voedsel die metabolisme versterk, en dit is ook 'n goeie bron van vesel, vitamiene en minerale en antioksidante, wat ook die algemene gesondheid en immuniteit verbeter. Voedsel wat verwerk is of suiker bevat, moet vermy word, aangesien dit 'n swak voedingsbron is en die metabolisme van die liggaam kan vertraag.

'N Gebalanseerde dieet bevat al die voedingstowwe wat u nodig het om u metabolisme te versterk. Foto met vergunning: Shutterstock

Oefening: 'n belangrike faktor om metabolisme te verhoog

Om daagliks te oefen, hou talle gesondheidsvoordele in, waarvan die bevordering van metabolisme een van die belangrikste voordele is. Daaglikse oefening verbeter u bloedsomloop, verbeter hormonale balans. Dit help ook om die liggaamssamestelling te verbeter, dit wil sê dit kan die vetvrye massa en spiermassa in die liggaam verhoog; al hierdie faktore lei tot 'n verbeterde metabolisme.

U kan kies vir enige vorm van oefening, soos kardiovaskulêre of kragoefeninge, of eenvoudige aktiwiteite soos joga, stap of hardloop. Om die resultate te sien, is dit belangrik om 'n roetine en dissipline te vorm, soos om ten minste 5 dae per week te oefen.

Leefstyl: die soort lewe wat ons lei

Die lewenstyl wat ons leef, het 'n groot impak op ons. 'N Goeie en aktiewe leefstyl sluit in die regte eetgewoontes, daaglikse aktiwiteit, hoeveelheid daaglikse waterinname, slaappatrone, stresvlakke, gereeld rook of drink en blootstelling aan sonlig.

Sonlig, slaap en water is een van die kritieke aspekte wat ons geneig is om te ignoreer. Vir 'n goeie metabolisme is dit belangrik om daagliks 8-10 glase water te drink, 6-8 uur slaap en 'n minimum van 15 minute daaglikse sonlig.

Deur daagliks alkohol te drink en te rook, kan die liggaam se metabolisme drasties verminder, aangesien dit gewoonlik 'leë' kalorieë is en organe kan beïnvloed.

Stres, wat baie gereeld in die hedendaagse lewe voorkom, is 'n ander faktor wat kan lei tot 'n swak metabolisme, aangesien dit lei tot hormonale wanbalans, wat lei tot voedselbehoeftes en ons dikwels suiker en gemorskos geniet om stres te hanteer.

Dit is baie belangrik om 'n gesonde en aktiewe leefstyl te handhaaf, insluitend om rond te beweeg, reg te eet en stres te vermy om u metabolisme te verbeter.

/> Aman Puri

Los u besonderhede en mis nooit 'n opdatering nie

Met 'n enkele klik kan u alles aanmeld en stoor wat u later wil lees. Meld dus aan by RN om u daaglikse dosis welstand te kry.


Hoeveel oefening het jy regtig nodig?

U het waarskynlik die raad gehoor: Kry ten minste 5 dae per week 30 minute aërobiese oefening. Maar is dit regtig sinvol om 'n voorskrif vir almal te pas?

Dit kom uit die Centers for Disease Control and Prevention & mdash en dit word ondersteun deur baie studies, verduidelik Lisa Cadmus-Bertram, PhD, assistent-professor in kinesiologie aan die Universiteit van Wisconsin en ndashMadison. Maar die American College of Sports Medicine & mdasha gerespekteerde navorsingsgroep & mdash verfyn die advies om te sê dat as u hard gaan, u aërobiese oefening slegs 75 minute per week kan wees. Die ACSM -kenners verwag natuurlik ook dat u 2 tot 3 dae per week kragopleiding moet byvoeg en ten minste 2 dae van elke week moet strek.

So, wat is die regte bedrag vir u? Dit hang regtig af van wat u soek, sê Cadmus-Bertram. Eerstens reageer nie almal dieselfde op elke oefening nie: sommige mense is meer geskik vir kardio, terwyl ander dit makliker vind om push-ups met die dosyn uit te skakel, verduidelik sy. En tweedens, die doeltreffendste oefenvoorskrif hang af van wat u oefendoelwitte is. Die opleidingskedule van 'n marathoner lyk heel anders as dié van 'n joga -onderwyser in opleiding.

Hier is 'n paar wenke om u te bepaal watter oefenskedule die beste vir u is.

As u gewig wil verloor en hellip

En sorg dat u weerstandsopleiding bykomend tot kardiovaskulêre oefeninge insluit, voeg sy by. Kragopleiding help u om spiermassa op te bou, wat u basale metaboliese tempo verhoog, wat beteken dat u meer kalorieë sal verbrand, selfs as u liggaam rus. Oorweeg ook om tussen verskillende oefeninge te draai, nuwe in te gooi om u liggaam aan te moedig, sê sy.

As u wil opklaar en hellip

Begin deur weerstandsopleiding 2 tot 3 dae per week by te voeg, beveel Cadmus-Bertram aan. As u gereed is om die intensiteit te verhoog, voeg nog 'n dag sterkte -oefening by, met die fokus op elke groot spiergroep twee keer per week, volgens aanbevelings van die American College of Sports Medicine.

As u langer wil lewe en hellip
Wees aktief en bly aktief, sê Cadmus-Bertram. Kry die aanbevole 150 minute van matige intensiteit aktiwiteit per week (of 75 minute van intensiewe intensiteit aktiwiteit), plus krag- of weerstandsoefening twee keer per week. Maak seker dat u strek insluit, wat dit makliker maak om aktief te bly en moontlik teen beserings te beskerm.

Hierdie doelwit help u om u hart en longe te versterk, die ontwikkeling van insulienweerstand te voorkom, 'n gesonde gewig te handhaaf en chroniese ontsteking te vermy, verduidelik Cadmus-Bertram.

U wil dalk nog meer minute kyk: bewyse wat direk verband hou met die voorkoming van kanker is nog nie afdoende nie, maar die onlangse studie hierbo het bevind dat vir voorheen onaktiewe postmenopousale vroue elke week 300 minute matige of kragtige aërobiese oefening meer voordelig was. in die vermindering van liggaamsvet en mdash waarvan bekend is dat dit die risiko van borskanker verhoog en vergeleke met 150 minute oefening per week. Studie -skrywer Christine Friedenreich, PhD, wetenskaplike leier van kanker -epidemiologie en voorkomingsnavorsing by Alberta Health Services, sê die slotsom is dat meer oefening die risiko van borskanker selfs meer kan verlaag as wat vorige navorsing voorgestel het: 'Ons weet dat dit 150 minute per week is voordelig, maar 300 is beter. "

As u beter wil slaap en hellip

Let egter op die tydsberekening van u oefensessies: 'Sommige oefen baie goed in die aand, maar ander vind dat dit binne 'n paar uur voor slaaptyd 'n nadelige uitwerking het op hul vermoë om aan die slaap te raak of aan die slaap te bly', sê Cadmus-Bertram. . As laasgenoemde vir u die geval is, beplan om eers in die oggend of voor middagete eerste te oefen. (Kyk na die beste versnaperinge om voor u oefensessie te eet.)

As u die meeste van u dag geneig is om te sit.
Benewens die voorskrif van 150/75 minute, probeer om 'n paar minute elke uur te beweeg. Studies het langdurige sedentêre gedrag verbind met hoër kardiovaskulêre siektes, kankervoorkoms, tipe 2 -diabetes en die dood as gevolg van enige oorsaak, volgens 'n verslag in die Annale van Interne Geneeskunde& mdashand geld selfs vir mense wat aan die aktiwiteitsriglyne voldoen! 'Ons weet almal ons liggame het nie ontwikkel om heeldag in stoele te sit nie,' sê Cadmus-Bertram.

Die goeie nuus is dat 'n onlangse studie bevind dat 2 minute se stap elke uur die negatiewe gevolge van sit kan help omkeer. Die navorsers het bevind dat 2 minute elke uur van selfs ligintensiteit (soos loop) gelyk is aan 'n 33% laer risiko van dood vir die 3,242 volwassenes in die studie. U kan dit deel uitmaak van u roetine deur 'n herinnering op u rekenaar of telefoon in te stel om elke uur 'n blaaskans te neem en 'n app te gebruik, soos Stand Up! (vir iPhone of iPad) of BreakTaker (vir Windows).

Onthou dus: Die minimum hoeveelheid aktiwiteit om gesond te bly en goed te slaap, is 150/75 minute matige/kragtige aktiwiteit per week, dubbel die hoeveelheid as u doel is om gewig te verloor. En as dit oorweldigend lyk, moet u onthou dat u u oefensessies kan opbreek en dat elke bietjie aktiwiteit help, en om iets te doen altyd beter as niks!


Wat is 75 moeilik? Wat is die reëls?

Sodra u die 75 Hard -uitdaging aangepak het, moet u 'n streng stel reëls volg wat deur Frisella en mdash uiteengesit is; u sal dit hieronder vind en mdash vir 75 dae agtereenvolgens, elke dag u vordering aanteken, twee keer per dag oefen, alkohol onthou en sekere voedselgroepe.

Volg 'n dieet

Alhoewel hy nie spesifiseer watter kos dit insluit nie, word alkohol en maaltye verbied. Dit is egter onduidelik wat 'n 'bedrieglike' ete is.

Oefen twee keer per dag, ten minste 45 minute

Een van hierdie oefensessies moet 'n buitesessie wees, sê Frisella, hoewel dit nie verduidelik waarom nie. 'N Buitelugwandeling kan hiervoor tel.

Drink vier liter water per dag

Dit is 'n redelik standaard reël vir die meeste fiksheidsuitdagings, met 'n verhoogde waterinname wat redelik waardevolle voordele bied. Dit sluit in dat u nie oorverhit word nie, u niere help om van die liggaam afval te ontslae te raak, suurstof deur die liggaam af te lewer, fisiese prestasie te verbeter en die brein, rugmurg en ander sensitiewe weefsels te versag.

"Vier liter water is dubbel soveel as wat professionele persone in die gesondheidsorg aanbeveel dat volwassenes op 'n dag verbruik," verduidelik die dieetkundige van die konsultant en die direkteur van CityDietitians, Sophie Medlin.

Neem 'n koue stort van vyf minute

Weereens, niks nuuts hier nie, dit wil sê. Daar word vermoed dat u deur 'n koue stort u binneste termostaat aansteek, die metabolisme verhoog en u interne hitteproduserende meganismes begin. Die produksie van norepinefrien en dopamien en twee hormone wat u senuweestelsel in 'n simpatieke toestand verander en mdash sal toeneem, wat u help om meer energiek, waaksaam en gemotiveerd te voel voor 'n oefensessie. Die vooraf gehurkte espresso kan wag.

Neem elke dag vorderingsfoto's

Daar is ook 'n paar interessante wetenskap te vind. Wetenskaplikes aan die Universiteit van Kalifornië, Irvine, het bevind dat deelnemers wat daagliks vier weke lank 'n glimlaggende selfportret geneem het, beduidende gemoedsverbeterings ervaar het, sowel as 'n groter vertroue. Daaglikse selfies kan egter lei tot liggaamsdysmorfie en 'n geestesgesondheidstoestand waar 'n persoon voortdurend bekommerd is oor gebreke in hul fisiese voorkoms.

"As daar geen buigsaamheid is nie [met eet] wat werklik skadelik vir mense kan wees"

Voer ander 'onverwante take' en 'willekeurige dade van vriendelikheid' uit

Wat meer 'n holistiese doelwit blyk te wees, sal ongetwyfeld 'n welkome hupstoot gee vir u dopamienvlakke en die goedvoelhormone en mdash wat direk verband hou met verhoogde motiveringsvlakke. Doen 'n guns, betaal dit vorentoe en slaan die hurkrak. 'R.A.O.K. sluit dinge in soos skenk, vrywilligerswerk, betaal vir 'n vreemdeling se maaltyd, vul 'n asblik tydens u buitelugoefening, ens.' Lui 'n 75 harde sjabloon uit Frisella se Instagram -rekening. 'As die taak met opset gedoen word, glo ek dat die gesamentlike krag van hierdie dade die hele wêreld massief positief kan verander.'


101 uiteindelike wenke om gewig te verloor vir die somer 2020

Hierdie uitgebreide lys wenke sal u in 'n japtrap fiks laat voel en op u beste voel.

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Ongeveer 45 miljoen Amerikaners begin elke jaar 'n dieet, volgens die Boston Medical Center. Ongelukkig duur nie baie van hulle baie lank nie. Navorsingsanalise gepubliseer in die tydskrif Amerikaanse sielkundige dui daarop dat die oorgrote meerderheid mense wat probeer om te eet, uiteindelik sal misluk, en uiteindelik die gewig wat hulle verloor het-indien nie meer nie-herwin wanneer hulle die beperkende plan of slegte gewigsverlieswenke wat hulle probeer volg, laat vaar.

Om gewig te verloor en dit suksesvol af te hou, verg 'n holistiese benadering, nie 'n voorafverpakte program wat so onaangenaam is om te volg as wat dit maklik is om op te gee nie. Duur bottels sap en pynveroorsakende fiksheidsprogramme kan immers net so lank gehou word.

Dit is duidelik dat hierdie somer byna almal anders sal wees as gevolg van die koronaviruspandemie. Maar dit beteken nie dat u 24-7 uur by u huis sal bly nie. Met die heropening van die land, warmer weer en die vars variëteit, is dit moontlik die seisoen om gewig te verloor-maak seker dat u behoorlike sosiale distansie en ander veiligheidsriglyne oefen om te voorkom dat COVID-19 versprei. Lees verder om 101 wenke vir gewigsverlies te ontdek wat u sal help om u liggaam hierdie somer te vervolmaak. En as u motivering nodig het om aktief te raak, is hier 5 newe -effekte om nie genoeg buite te gaan nie.

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Ten spyte van wat u al aangeneem het, is gewigsverlies nie om 'n dieet te volg nie, u nie voedsel te ontneem nie, of om kalorie-verwerkte maaltye te eet. In werklikheid, Cynthia Sass, MPH, RD, bydraende voedingsredakteur vir Gesondheid en praktiserende voedingsdeskundige, sê dit is inteendeel.

"Benewens die feit dat dit heeltemal onbevredigend is, kan dieetvoedsel jou eetlus verwoes, ontsteking veroorsaak, die gesonde bakterieë in jou ingewande verander wat aan gewig beheer word, en jou immuunstelsel te veel belas," het Sass in 'n artikel geskryf. Gesondheid"Navorsing toon ook dat die oorskakeling van verwerkte voedsel na volvoedsel die verbranding van kalorieë verhoog, wat beteken dat die eet van regte kos jou kan help om gewig te verloor, selfs sonder om jou kalorie -inname te verminder ('n uitkoms wat ek al baie keer gesien het)." En vir meer metodes wat u moet vermy, kyk na 45 wenke vir ongesonde gewigsverlies wat kenners ten alle koste moet vermy.

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Goeie nuus, chocoholics, sê Sass moet donker sjokolade eet, wat antioksidante bestry teen inflammasie, deel uitmaak van u daaglikse roetine. En volgens 2012 navorsing gepubliseer in die Argief van Intealgemene medisyne, individue wat gereeld sjokolade verbruik, is dunner as diegene wat hulle onthou.

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Of u dit nou via die son of via aanvullings kry, 'n bietjie vitamien D is baie ver om gewig te verloor - om nie eens te praat van die belangrike rol in die stryd teen die koronavirus nie. Navorsing wat in 2014 in die American Journal of Clinical Nutrition het bevind dat mense met oorgewig met onvoldoende vitamien D -vlakke in hul bloed wat hul vitamien D -vlakke voldoende verhoog het, meer gewig en meer liggaamsvet verloor as diegene wat alleen dieet of oefen. En vir mediese kenners, kyk na die 20 simptome van vitamien D -tekort vir die tekens om na te kyk hoeveel van die voedingstof u kry.

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Nie 'n natuurlike vroeë opstaan ​​nie? As u gewig wil verloor - en vitamien D van nature wil kry - wil u dit moontlik word. In 2014 het navorsing gepubliseer in PLoS One 'n verband gevind tussen blootstelling aan sonlig in die vroeë oggendure en 'n laer BMI, so miskien kry die vroeë voël werklik die gewigsverlieswurm.

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Terwyl gimnasiums uiteindelik oopgaan, is dit nou die tyd om te belê in fiksheidstoerusting in u huis of in die park. Oorweeg basiese items soos gewigte, 'n joga-mat, 'n trappie of opvoubare trapmeul. As u sulke items byderhand het, is dit makliker vir u om te oefen terwyl u nie by die gimnasiums vol gimnasiums bly nie. En kyk na 23 maklike tuis-oefensessies wat u tydens kwarantyn kan doen vir 'n idee hoe u tuis fiks kan word.

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Dink u dat maaltye die sleutel tot 'n slanker liggaam is? Dink weer. Navorsing wat in 2012 in die Tydskrif van die American Dietetic Association onthul dat meer gereeld eet-spesifiek drie maaltye en twee versnaperinge in 'n 24-uur periode-positief verband hou met gewigsverlies en gewigsonderhoud. En as u die kilo's aansit en u nie kan agterkom hoekom nie, kyk dan na 13 verrassende dinge wat u kan laat optel.

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As u vinnig wil gewig verloor, is een van die maklikste dinge wat u kan doen, 'n maaltydplan vir uself en hou u daarby. 'As mense by 'n eetpatroon hou, ooreet hulle selde,' verduidelik Julie Upton, MS, RD, medestigter van Appetite for Health. "Hou by om drie maaltye per dag en twee peuselhappies te eet. Moenie die hele dag wei nie en moenie maaltye oorslaan nie."

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As u uself dwing om ontbyt te eet as u nie honger is nie, of as u aandete eet as die bed na 'n meer aantreklike opsie lyk, doen u uself miskien 'n slegte diens. Volgens 2014 is navorsing in die tydskrif gepubliseer Selmetabolisme, tydsbeperkte eet hou verband met 'n verminderde risiko van vetsug, met of sonder kaloriebeperking. Nog beter, dit word ook geassosieer met 'n verminderde risiko vir metaboliese siektes, selfs as u naweke 'n blaaskans neem. En as u vordering om meer fiks te word tot stilstand gekom het, kyk dan na deskundiges hoe u 'n gevreesde gewigsverliesplato kan oorkom.

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"Die eerste (en belangrikste) maaltyd van die dag stel 'n eetpatroon op wat gesondheid waardeer en jou opgewonde maak vir al jou plesier in die son," sê Eric die afrigter, 'n liggaamskenner en gasheer van Celebrity sweet. En op dae wanneer u oefening beplan, kan ontbyt veral voordelig wees. Per een 2018 studie gepubliseer in die American Journal of Physiology-Endokrinologie en metabolismeOm ontbyt te eet voor 'n oefensessie, word die liggaam aangemoedig om koolhidrate te verbrand en voedsel vinniger te verteer. En vir meer inligting oor die belangrikheid van die eerste maaltyd van die dag, kyk na Studie sê Ontbyt kan u lewensduur aansienlik verkort.

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Weet u nie wat u moet eet vir ontbyt nie? Yoghurt is altyd 'n heerlike en gesonde opsie. In 'n onthullende 2005 -studie wat in die International Journal of Obesity, vakke wat jogurt by hul eetplan gevoeg het, het aansienlik meer gewig en duim van hul middel af verloor as diegene wat hulle onthou het.

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Begin u dag met 'n heerlike groente-omelet. In een 2009 studie gepubliseer in die International Journal of Obesity, individue wat eiers vir ontbyt geëet het, het meer gewig verloor as diegene wat 'n bagel geëet het met 'n soortgelyke aantal kalorieë. Ondanks hul reputasie omdat dit sleg is vir u cholesterol, dui navorsing nou daarop dat die meeste gesonde mense tot drie eiers per dag veilig kan eet sonder om hul gesondheid in gevaar te stel.

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While slamming cocktails is certainly no recipe for weight loss, the occasional glass of wine might be. In fact, one 2010 study published in JAMA reveals that healthy women who drank wine in moderate amounts were at lower risk of becoming overweight than those who abstained from booze altogether.

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Try eating a zesty grapefruit in lieu of your usual go-to breakfast pastry a few times a week. In one 2006 study published in the Journal of Medicinal Food, study subjects who added grapefruit, grapefruit juice, or a grapefruit supplement in pill form to their diet lost significantly more weight and reduced their insulin resistance when compared to a group given a placebo.

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While it may seem counterintuitive, ditching low-fat dairy in favor of the full-fat stuff may actually help you lose weight. In fact, 2013 research published in the Scandinavian Journal of Primary Health Care showed that individuals who regularly ate full-fat dairy products had a lower risk of developing harmful belly fat than those who opted for low-fat dairy instead.

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Who says that sweet snacks are off-limits when you're trying to shed some pounds? The right ones, like strawberries, may actually improve your weight loss efforts. In fact, not only are strawberries an excellent source of antioxidant pigment resveratrol, which has been shown to mitigate some of the effects of a high-fat diet, they may also help you get more active. In one 2017 study published in the journal Nutrients, strawberries specifically reduced pain and inflammation in obese adults with osteoarthritis in their knees.

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Watermelon is a wonderfully sweet summer fruit that's as trimming as it is tasty. That's because the food is "90 percent water and low in calories" and "will fill you up without the negative consequences," says Jamie Hickey, a certified personal trainer and nutritionist.

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A little ginger in your meal plan could result in some major weight loss. That's because, according to 2010 research published in the Annual Review of Nutrition, ginger has an effect against both insulin resistance and obesity. However, not all forms of ginger are created equal (we're looking at you, ginger snaps), so make sure you're using it in its whole, unprocessed form whenever possible.

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If slimming down is at the top of your to-do list, you may want to invest in some new flatware. Eating off plates in colors that contrast with your food can actually help you eat less, according to a 2012 study published in the Journal of Consumer Research.

Researchers found that individuals who ate foods similar in color to the plate they were eating on—like pasta with tomato sauce on a red plate—ate 30 percent more than those whose food contrasted with the dish they were eating it from. And since there aren't many blue foods out there, blue plates are a great place to start your weight loss journey!

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If you want to win big in terms of weight loss, then go small when it comes to your plates. One 2016 review published in the Journal of Consumer Research found that doubling the size of a person's plate when they were serving themselves food was associated with them serving themselves 41 percent more food.

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The next time you're feeling unmotivated to go to your spin class, try putting on one of your favorite pairs of workout leggings. According to one 2012 study published in the Journal of Experimental and Social Psychology, the clothing we wear is significantly tied to what we do in those clothes, so a great workout outfit may actually help motivate you to hit the gym.

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Popsicles may be a summer staple, but they're loaded with sugar and other ingredients that threaten to derail your diet. So, instead of those refined sugar-laden treats, enjoy some frozen red grapes instead. Not only will they help satisfy your sweet tooth, but they're filled with resveratrol (that's the beneficial antioxidant found in red wine), which has been shown to reduce weight gain associated with a high-fat diet.

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Start your morning with a cup of unsweetened green tea and you might just find yourself meeting your weight loss goals in record time. Research published in 2009 in the International Journal of Obesity found that the combination of caffeine and epigallocatechin gallate—an antioxidant abundant in tea—had a positive influence on both weight loss and weight maintenance.

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If you're trying to lose weight, you'd be well-advised not to eliminate this common morning pick-me-up from your diet. According to 2010 research published in Food Science and Biotechnology, caffeine stimulates the nervous system, which can send direct signals to fat cells telling them to break down fat. Just make sure you're skipping the added sugar, which can quickly turn a healthy habit into one that causes you to pack on the pounds.

When you can't stand to do one more rep or run even one more minute, tell the fitness gods how you really feel with some well-chosen profanity. That's right: Cursing might just help you get healthier. In one 2018 study published in the journal Psychology of Sport and Exercise, swearing increased an athlete's power and strength during a workout.

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While many people assume that eating carbs close to bedtime is a bad thing, research suggests the opposite may be true. According to a 2014 study published in the British Journal of Nutrition, eating carbohydrates at night can actually help reduce your appetite, so don't be afraid to grab that box of crackers before bed!

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Want to boost your weight loss? Start by leaving the car at home. Research published in 2012 in the American Journal of Preventative Medicine shows a significant link between commuting by car and increased weight gain, even among those who are otherwise physically active. So, if a distance is short enough for you to walk and you're physically able to do so, go by foot whenever possible.

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Even though diet soda is typically non-caloric, it can still have a serious effect on your weight and overall health. Research published in 2015 in the Journal of the American Geriatrics Society found that diet soda consumption is associated with increased waist circumference and abdominal fat.

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Sipping some water throughout the day is one of the easiest ways to shave off some excess weight. A review of research published in 2016 in Frontiers in Nutrition confirmed that increased water intake is positively associated with weight loss—so before you grab a snack, make sure you're not mistaking that thirst cue for a hunger pang.

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Reach for your water glass before you reach for your fork. In one 2015 study published in the journal Obesity, subjects who drank two glasses of water prior to meals lost 2.87 pounds more than those who dug right in.

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A little more om in your daily routine could mean a lot less weight on your body over time. In one 2017 study, researchers at McGill University found that mindful meditation helped people lose weight en keep it off over time. This is likely due to the fact that mindfulness can contribute to healthier, more present mealtimes and can help lower stress levels that contribute to impulsive eating.

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Make every meal a bit more romantic en healthier with some low lighting. One 2012 study conducted at Cornell University found that lower lighting reduced the total number of calories consumed by 18 percent.

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While salt may not be calorically dense, it can still have a significant effect on your weight loss—or lack thereof. In fact, one oft-referenced 2006 study published in the journal Progress in Cardiovascular Diseases found a strong correlation between salt and rising obesity rates.

Not only that, but the same study found that when subjects reduced their salt intake by 30 to 35 percent over a 30-year period, their mortality risk due to stroke and coronary heart disease decreased by 75 to 80 percent.

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When you're throwing together your spice rub for your juicy steak, make sure to include a hefty serving of black pepper. The same 2010 study published in the Annual Review of Nutrition found that black pepper had both inflammation- and obesity-fighting properties. Plus, the spice adds flavor without adding too many calories!

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All jokes about avocado toast and millennials aside, eating some avocado on a regular basis is actually a pretty great decision, especially in terms of your weight loss. In one study published in 2017 in the Internal Medicine Review, avocado intake was associated with better overall dietary quality, lower BMI, and lower waist circumference.

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If you want to lose weight and keep it off, it's time to start focusing on how nutritious the food you're eating is rather than trying to whittle your portions down as much as possible. In fact, in one 2018 study published in JAMA, individuals who prioritized eating more vegetables while reducing their intake of processed food lost substantial weight, even when they weren't counting calories.

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While getting inadequate sleep can certainly derail your weight loss success, so too can sleeping in until noon. Research published in the journal Obesity in 2011 found that late sleepers added 248 calories to their daily meal plan as compared to early risers, despite the fact that they were awake for a shorter amount of time. Worse yet, they ate double the amount of fast food and fewer vegetables than those who got up early.

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Before you succumb to your cravings, you might want to scroll through some food photos on Instagram. Research published in 2014 in the Journal of Consumer Psychology reveals that people enjoy food less after looking at pictures of a similar meal. So if you're trying to reduce your cravings, facing them in photo form might just be your best bet for maintaining your willpower.

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Dropping a few pounds during bikini season might be as easy as keeping your bedroom cooler. In one 2014 study published in the journal Diabetes, setting the thermostat to 66 degrees for 10 hours a night increased study participants' metabolic activity by 10 percent in just one month.

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Now that it's summertime, you'll want to take advantage of all that natural sunlight—just make sure to abide by proper social distancing guidelines. One 2017 study published in Scientific Reports found that fat cells exposed to light stored less fat than those kept in the dark. However, just because a little light is good for you doesn't mean you can't overdo it: More than 15 minutes a day without sunblock can increase your risk for skin cancer, so be careful!

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Beer is a weight loss nightmare. As Eric the Trainer jokes, "a six-pack could be killing your six pack." In fact, one 2014 study published in the American Journal of Public Health found that the association between alcohol consumption and weight gain was strongest among men, who are more likely to favor beer (which is high in cholesterol and carbs).

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Want a slimmer body? Then start bringing the heat in the kitchen. Research published in 2013 in the journal PLoS One reveals that capsaicin—the component in chili peppers that gives them that trademark heat—increases a person's ability to burn fat. Better yet, people tend to eat smaller portions of spicy food than they would a milder dish, so adding peppers to your meals may also help you cut back on portion sizes.

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Sorry, night owls: Going to bed earlier might just be a better bet when you're trying to lose weight. Research published in 2013 by the American Academy of Sleep Medicine found that later bedtimes—and the associated sleep loss—may increase a person's risk of weight gain in the long run. Luckily, it only takes a few days to reset your body's internal clock—and when you start seeing those pounds melt off, you'll realize it was well worth it.

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An apple day keeps the doctor and pounds away, according to one oft-referenced 2003 study published in the journal Voeding. Researchers actually found that consuming an apple three times a day is associated with greater weight loss. For maximum impact, eat a red apple and you'll get a boost of belly-fat-blasting resveratrol, too.

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Leaving the peel on your apple may actually boost your weight loss even more. According to research published in 2012 in PLoS One, the ursolic acid found in apple peels may increase your stores of fat-torching brown fat and muscle. So that apple peel can help you lose weight and combat some of the deleterious effects of a high-fat diet.

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Instead of beating yourself up over past weight loss failures, try saying some affirmations to get yourself going. Research published in 2016 in the Journal of Experimental and Social Psychology shows that self-affirmation is significantly associated with positive behavioral changes. So don't be afraid to stand in front of the mirror and remind yourself of what an amazing job you're going to do.

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If you're trying to rid yourself of those extra pounds, adding filling, fiber-rich foods to your diet—like fruits, vegetables, and whole grains—will help you achieve your goal a whole lot faster than depriving yourself. According to 2015 research published in the Annale van Interne Geneeskunde, increasing your fiber intake results in more weight loss than a low-fiber diet—and all it takes is 30 grams of per day.

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A little fat in your morning brew can go a long way when it comes to shedding the fat from your body, particularly if you opt for a medium-chain triglyceride (MCT) oil. One 2010 study published in the American Journal of Clinical Nutrition found that MCT oil supplementation yielded greater weight loss than olive oil, so go ahead and add some to your coffee or smoothie to maximize your fat-burning abilities.

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Losing weight doesn't have to mean spending hours in the kitchen prepping food. In fact, a whey protein shake might just be what you need to slim down. Research published in 2014 in the Journal of the American College of Nutrition found that subbing in whey protein for a more carbohydrate-rich meal helped study subjects lose more weight than those who stuck to carb-heavy snacks.

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If you want to clean up your eating habits, then you should start by cleaning up your house. One 2013 study published in Psychological Science found that organized spaces promoted healthier food choices, so there's no time like the present to get your spring cleaning started.

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Losing weight doesn't have to mean skipping dessert. However, you might want to eat it earlier in the day. In 2012, researchers at Tel Aviv University found that obese, non-diabetic study subjects who ate dessert as part of a 600-calorie breakfast lost more weight and kept it off in the long term when compared to a group eating a 300-calorie, low-carbohydrate breakfast.

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If you're trying to slim down, that white bread should be the first item on your veto list. Research published in 2010 in the American Journal of Clinical Nutrition reveals that people with increased intakes of refined grains are significantly more likely to have excess belly fat than those who favor more fiber-rich grain-based products.

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When you're slogging through another seemingly-endless workout, it can be hard to remember why you started in the first place. The good news? Research published in 2012 in the International Journal of Behavioral Nutrition and Physical Activity reveals that addressing the factors that contribute to or hinder motivation can help keep you on track toward reaching your goals in the long run.

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While you don't have to jump on the keto diet bandwagon, lowering your total carb count could go a long way in terms of your weight loss. A 2009 study published in the American Journal of Clinical Nutrition found that low-carb diets were effective at reducing both total body mass and insulin resistance among obese study subjects over a 12-month period.

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A shot of apple cider vinegar in the morning might be the key to getting the body you've always wanted. The results of one 2009 study published in Bioscience, Biotechnology, and Biochemistry reveal that consuming acetic acid—a major component in vinegar—reduces weight, waist circumference, and visceral fat.

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Put down the frozen food. While many ready-made meals are marketed as nutritious alternatives to home cooking, research published in 2015 in the British Journal of Nutrition reveals that consumption of such meals is linked to increased rates of obesity and an increased risk of excess belly fat.

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Think only refined carbohydrates have an effect on your weight? Dink weer. Research published in 2010 in the journal ARYA Atherosclerosis suggests that even regular consumption of potatoes is correlated with obesity.

However, that doesn't mean that every potato is created equal. The occasional fiber-rich baked sweet potato or side of potato wedges is unlikely to derail your diet in the same way an oversized order of salty, greasy French fries would. So just be careful about how you order your spuds.

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One of the quickest ways to kick off your weight loss journey is also one of the easiest: by putting tempting foods away. Research conducted at Cornell University in 2015 found that individuals who kept fruit on their kitchen counters had lower BMIs overall, and individuals of an average weight were less likely than their obese counterparts to keep snack foods, like pastries, on the kitchen counter.

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The next time you're trying hard to turn down that tempting piece of pie in pursuit of a slimmer body, just clench your muscles. According to a 2011 study published in the Journal of Consumer Research, clenching a muscle has a pronounced effect on a person's willpower and makes it easier to look temptation in the face and say, "Not today."

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Add some spicy flavor to your food—and slim down—with a few cloves. In addition to making food more flavorful, the aforementioned research published in 2010 in the Annual Review of Nutrition suggests that cloves are effective at reducing bodily inflammation and an individual's risk of obesity.

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Looking for a dining companion who supports your weight loss? Try looking into a mirror. In fact, research published in 2016 in the Journal of the Association for Consumer Research found that individuals who ate a piece of cake in front of the mirror found its flavor less appealing than those who ate it in a more typical dining environment.

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Drinking an adequate amount of water every day is vital to weight loss efforts, especially in the summertime. However, it can prove difficult to down some 80 ounces of H2O on a daily basis. That's where lemons come in. Not only do they give water a pleasantly tangy flavor, but "all that extra vitamin C from the lemons will help to boost your immunity, clean up free radicals, and even protect your memory as you age," says Lisa Richards, a certified nutritionist and creator of the Candida diet.

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Want a mealtime solution that's as good for your waistline as it is for your wallet? Try prepping your food at home. Research published in 2014 in Public Health Nutrition reveals that regularly eating meals prepared at home is associated with a lower total caloric intake as well as lower sugar consumption.

While adding more protein to your diet can help you lose some weight, making your meals too meat-heavy may have the opposite effect. In one study presented in 2016 at the International Conference on Nutrition and Food Sciences, meat consumption was significantly linked to the rise in obesity rates. Instead, try getting some of your protein from healthier, plant-based sources like nuts and legumes, and opt for leaner cuts of meat to satisfy your cravings.

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Calories from trans fats may be slowing your weight loss efforts down, even if you're not overeating. And while the Food & Drug Administration's (FDA) ban on trans fats went into effect in June of 2018, products manufactured before that date can still be distributed until January 2020, which means that some foods still contain them.

Those foods include some brands of vegetable shortening, microwavable popcorn, margarine and vegetable oils, non-dairy coffee creamers, bakery products, and fried food, according to Healthline.

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With so many barbecues featuring juicy burgers and radiant racks of ribs, it can prove difficult to stick to a strict meal plan in the summertime. However, you don't have to deprive yourself completely of your favorite seasonal meats in order to lose weight. Rather, all you have to do is "think differently about how you fire up the grill," says Micah Siva, RD, a registered dietitian, trained chef, and founder of NutritionXKitchen.

So how can you enjoy a BBQ without derailing your diet? "Rethink sweet sauces and opt for fresh herbs, citrus zest, and spices for delicious and low-calorie flavoring," suggests Siva. "Try using plant-based proteins in place of, or in addition to, your barbecued meats. Choose fresh vegetable side dishes, and whole grain buns if you're serving up burgers."

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Your waistline will greatly benefit if you try to slow down your meals a bit. Research published in 2018 in BMJ oop reveals that slower eating is significantly associated with reduced BMI and waist circumference.

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Nuts may be high in fat, but that doesn't mean you should abandon them when you want to lose weight. One 2014 study published in the American Journal of Clinical Nutrition reveals that, despite being a relatively high-calorie food, long-term nut consumption is actually associated with a reduced risk of both obesity and type 2 diabetes.

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Take a page out of Popeye's book and add some spinach to your routine to see rapid weight loss results. One 2014 study published in the journal Appetite concluded that supplementation with spinach leaf extract over a period of 90 days caused weight loss, lowered study subjects' cholesterol, en reduced their desire for sugary and fatty foods.

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Digging into your midday meal an hour or two earlier could yield serious results for your waistline. According to 2013 research published in the International Journal of Obesity, study subjects who ate lunch on the early side lost more weight and shed the pounds faster than those who ate their midday meal after 3:00 p.m.

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If there's one thing that you should incorporate more into your meals, it's turmeric. Looking again at 2010's Annual Review of Nutrition report, it turns out that this spice has both anti-inflammatory and obesity-fighting properties. So don't be shy about sprinkling some in your smoothie, latte, or using it to add some flavor to your favorite dish.

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Working on ditching those last 10 pounds? Try putting on some soft music while you eat. In addition to soft lighting, researchers at Cornell University discovered that listening to calm music can lead to reduced caloric intake, so opt for some classical tunes instead of bouncy pop at dinner time.

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Orange you glad we didn't tell you that you had to give up your favorite fruit to lose weight? On the contrary, opting for this vitamin C-rich citrus might just be the key to a slimmer body. Highly-cited research published in 2007 in the Journal of Nutrition reveals that increased vitamin C intake is related to decreased BMI and waist circumference. So go ahead and add some fresh fruit to your mealtime routine.

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Start your weight loss journey by closing your kitchen for the night as soon as dinner's done. Research published in 2017 in the American Journal of Clinical Nutrition reveals that eating later at night is more closely associated with a higher body fat composition. If you want to nip this issue in the bud, set a specific time after which you stop eating for the day—preferably at least a few hours before you go to bed—and stick to it.

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While some fitness enthusiasts claim that getting in a pre-workout snack is key to their success, research suggests that the opposite is true. According to a 2017 study published in the American Journal of Physiology, eating before a workout may actually make it more difficult to lose body fat. So, whenever possible, get that workout in on an empty stomach you'll watch those pounds disappear faster than you thought possible.

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Patience doesn't always pay off when it comes to weight loss. In fact, doing shorter, more intense workouts—like HIIT (high intensity interval training)—is actually more effective at shedding fat. Plus, shorter and harder workouts increase insulin sensitivity and improve overall cardiovascular fitness, according to a 2011 review of research published in the Journal of Obesity.

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While many people assume that weight training will make them look bulky, adding some weights to your routine is actually a great way to slim down and boost your metabolism in one fell swoop. In fact, a 2017 study published in the journal Obesity found that obese adults who combined weight lifting and resistance training lost less lean muscle mass than those who combined weight lifting and aerobic training. Over time, this combination may increase a person's cardiovascular fitness while helping them maintain a more desirable (read: leaner-looking) body composition.

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Want to make your time exercising more enjoyable en lose more weight? All it takes is teaming up with a friend. In one 2015 study published in the British Journal of Health Psychology, researchers at the University of Aberdeen discovered that working out with a new exercise partner increased the amount of exercise people engaged in.

However, this doesn't mean you have to enlist a drill sergeant to bark orders at you to get results. On the contrary, the researchers found that having an emotionally supportive workout partner further increased the amount of exercise study subjects got.

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Want to improve the outcome of your workouts? Try treating yourself to some personal training sessions—even if its virtual session to stay safe from the coronavirus. Research published in 2003 in the Journal of Sports Science & Medicine discovered that personal training both motivated study subjects and improved their exercise performance. Though personal training appears to be out of most people's budgets, many gyms will offer discounted group sessions or even free training with a new membership, so don't be afraid to inquire.

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Depending on when public pools and gyms reopen where you live, swimming laps is a great way to get your heart rate up without hitting the pavement. As cardiologist Luiza Petre, MD, explains: "Swimming is an amazing total body workout that can burn 400-500 calories per hour." Of course, only get in a pool when you feel it is safe to do so.

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Shaving off those extra pounds might be as simple as sleeping your way to slim. In fact, according to one large 2006 study of more than 68,000 women published in the American Journal of Epidemiology, subjects who regularly slept five hours or less gained more than 2.5 pounds more than those who slept at least seven hours a night. However, that doesn't mean you should spend all day in bed since oversleeping is associated with an increased risk of obesity.

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Research published in 2018 in the journal PLoS One found that while couples largely have healthier habits than their single counterparts, they still tend to gain weight together. Fortunately, since couples tend to mimic one another's behavior—for better or for worse—getting your significant other on your team when it comes to weight loss can help you make some serious changes.

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As it turns out, our predilection for binge-watching has some seriously dangerous effects on our health. In one 2015 study published in the journal Voeding, researchers determined that spending more than two hours a day watching television was significantly linked with increased consumption of fats and sugars (in addition to lower amounts of fruits and vegetables).

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A surprising ally in the battle of the bulge? Your DVR. Research conducted in 2013 at the Montreal Neurological Institute and Hospital The Neuro found a strong connection between food advertising and increased appetite. So when you're trying to harness your willpower, skip the ads.

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If you think that chewing gum is helping you fend off your food cravings, think again. Contrary to popular belief, research published in 2013 in the journal Eating Behaviors revealed that chewing gum doesn't decrease hunger, but rather makes people less likely to eat healthy foods like fruit and may even have a deleterious effect on overall diet quality.

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Yoga may not be the biggest calorie-torcher out there, but that doesn't mean that you should discount it as a means of losing weight. In fact, according to 2016 research published in the journal Evidence-Based Complementary and Alternative Medicine, yoga can actually promote healthier eating behaviors in addition to increasing muscle tone and improving cardiovascular health.

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It's easy to lose motivation when you're working out and not seeing immediate progress. But writing down your goals can help you stay the course. In one study conducted at the Dominican University of California in 2015, study subjects who wrote down their goals were significantly more likely to achieve them than those who simply kept them in mind.

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Journaling about your food can have a major impact in terms of how much weight you lose in the long run. Research from 2008 by the Kaiser Permanente Center for Health Research found that subjects who kept a food diary nearly doubled weight loss compared to those who didn't keep track of their meals.

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Don't have time to hit up an in-person weight loss meeting? Just go online. One study published in 2016 in The Lancet Diabetes & Endocrinology found that online behavioral counseling was effective at helping people slim down and maintain their weight loss over a 12-month period.

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Emotional eating habits aren't going to fix themselves overnight. If you think that your weight loss is being hindered by emotional issues, then it's time to see someone and address those issues head-on.

"The most important part of weight loss is learning positive coping skills for handling the emotions beneath negative eating patterns," says Katie Ziskind, a licensed marriage and family therapist and owner of Wisdom Within Counseling in Connecticut. "If you only focus on food, you will lose weight but gain it back again. Compassionately, think about the emotions underneath the behavior of food choices, such as being angry, hurt, depressed, or even having experienced trauma. Usually, when people have eating issues, it's deeply connected to mood, emotions, and past trauma."

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Selfies could be the key to getting the body you've always wanted. According to 2017 research published in the Journal of Interactive Marketing, taking and sharing photos of your progress can help you hit your goals and maintain consistency as you try to lose weight.

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While staring down the number on the scale may be scary, doing so on a daily basis can help you lose more weight in the long run. In one 2017 study published in the Journal of Behavioral Medicine, college-aged female students who weighed themselves daily lost more weight and body fat than those who opted for more sporadic weigh-ins.

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Visualizing your success can actually help you achieve your goals, especially in terms of weight loss. One highly-cited study published in 1996 in the Journal of Sport & Exercise Psychology found that visualization helped weight lifters increase their muscle activity during a workout, indicating it may be key to getting a more effective burn—and, ultimately, slimming down faster.

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While it's nice to imagine losing three pounds per week, sometimes swinging for the fences can do more harm than good. Instead, try setting smaller goals, like hitting the gym every day for a month, or ditching that sweetened latte in the morning in favor of an iced coffee with a splash of milk. Having small, realistic goals rather than giant, unattainable ones ensures that you stay motivated and encouraged throughout your weight loss journey.

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If you want to get your body in shape, start by improving the health of your gut bacteria. Research published in the British Journal of Nutrition in 2014 reveals that while the gut bacteria in obese individuals and thin individuals differ significantly, adding probiotics to a person's regular routine may help them increase their weight loss.

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If you're eating well and exercising regularly but still can't lose weight, you might have your stress levels to blame. Per one long-term study published in the journal Obesity in 2017, the stress hormone cortisol was significantly correlated with increased waist circumference and obesity.

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While many people assume that the nicotine in cigarettes has a metabolism-boosting effect or at least helps curb appetite, it turns out that the opposite is true. Research presented at the annual meeting of the Endocrine Society in 2015 reveals that quitting smoking actually improves metabolic performance.

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As unpleasant as it may be to admit, sometimes you're just not going to be happy during your weight loss journey. However, instead of trying to suppress those feelings, it's better to accept them and move on. Research published in 2012 in the journal Eating Behaviors shows that accepting frustration can lead to greater success when trying to avoid certain trigger foods.

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If you strongly associate certain foods with feelings of guilt, there's no time like the present to try to break that bond. While many believe that feeling guilty makes them more likely to abstain from unhealthier foods, one 2014 study published in the journal Appetite actually found that people who associated foods with guilt had less success losing weight over a three-month period than those who looked at sweets and treats as celebratory foods.

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An apple a day might keep the doctor away, but a pear will do just fine in a pinch, and that's because they pack a fibrous punch. If you're feeling tempted by unhealthy foods, pregame with a fiber-rich pear and you'll likely be satisfied enough to wait until the craving passes.

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If you want to signify to your brain that the time for eating has come to an end and make your favorite foods less palatable, busting out your toothbrush and some minty toothpaste might just be your best bet. One 2016 study published in Experimental and Therapeutic Medicine found that normal-weight people brushed their teeth after meals more frequently than their obese counterparts.

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When you're eager to get healthy and slim down, it pays to be around people who already consider their health a priority. One oft-referenced study published in 2007 in The New England Journal of Medicine shows that obesity tends to spread among social groups—so if you're trying to slim down, spend time with your friends who are also eager to do the same.


Load Up on Carbs

Yes, we did just tell you to emphasize protein and fat in your diet, but that doesn’t mean you should cut out all carbohydrates. Even though your body will preferentially burn fat during workouts, that doesn’t mean it won’t burn through some of your glycogen, and you have to eat some carbs to replace it. In fact, carbs are an important part of a strength athlete’s diet. Researchers at Loughborough University (England) found that when athletes ate slow-burning carbs for breakfast and lunch and then exercised, they burned more fat both throughout the day and during exercise and maintained lower insulin levels than those who ate fast-burning carbs. There are exceptions to this rule, but for the most part the carbs you eat should be of the slow-digesting variety—whole grains (brown rice, oatmeal, whole-wheat bread), legumes, sweet potatoes and fruit.

Strong Advice:

Eat 1-1.5 grams of primarily slow-digesting carbohydrates per pound of bodyweight per day.


Experts largely agree that we don’t need any more fluid than the amount our bodies signal for, when it signals for it

Years of unsubstantiated claims around the 8x8 rule have led us to believe that feeling thirsty means we’re already dangerously dehydrated. But experts largely agree that we don’t need any more fluid than the amount our bodies signal for, when it signals for it.

“The control of hydration is some of most sophisticated things we’ve developed in evolution, ever since ancestors crawled out of sea onto land. We have a huge number of sophisticated techniques we use to maintain adequate hydration,” says Irwin Rosenburg, senior scientist at the Neuroscience and Ageing Laboratory at Tufts University in Massachusetts.

A healthy body alerts us to dehydration by making us feel thirsty (Credit: Getty)

In a healthy body, the brain detects when the body is becoming dehydrated and initiates thirst to stimulate drinking. It also releases a hormone which signals to the kidneys to conserve water by concentrating the urine.

“If you listen to your body, it’ll tell you when it's thirsty,” says Courtney Kipps, consultant sports physician and principal clinical teaching fellow of Sports Medicine, Exercise and Health and UCL, and medical director of Blenheim and London Triathlons.

“The myth that it’s too late when you’re thirsty is based on the supposition that thirst is an imperfect marker of a fluid deficit, but why should everything else in the body be perfect and thirst be imperfect? It’s worked very well for thousands of years of human evolution.”

Water is the healthiest option, but tea, coffee and even some alcoholic drinks are hydrating too (Credit: BBC/Getty)

While water is the healthiest option since it has no calories, other drinks also hydrate us, including tea and coffee. Although caffeine has a mild diuretic effect, research indicates that tea and coffee still contribute to hydration – and so do some alcoholic drinks. (Find out if you can eat your way out of a hangover.)

Drinking to good health

There’s little evidence suggesting that drinking more water than our body signals for offers any benefits beyond the point of avoiding dehydration.

Still, research suggests there are some important benefits to avoiding even the early stages of mild dehydration. A number of studies have found, for example, that drinking enough to avoid mild dehydration helps support brain function and our ability to do simple tasks, such as problem-solving.

Some studies suggest fluid consumption can help manage weight. Brenda Davy, a professor of human nutrition, food and exercise at Virginia Polytechnic Institute and State University, has carried out a few studies looking at fluid consumption and weight.

In one study, she randomly assigned subjects to one of two groups. Both groups were asked to follow a healthy diet for three months, but only one was told to drink a 500ml glass of water half an hour before eating each meal. The group who drank the water lost more weight than the other group.

Both groups were also told to aim for 10,000 steps a day, and those who drank the glasses of water better adhered to this. Davy guesses this is because mild dehydration of around 1-2% is quite common, and many people may not realise when this happens – and even this mild level can affect our mood and energy levels.

But Barbara Rolls, a professor of intensive care medicine at University College London, says that any weight loss associated with drinking water is more likely to come from water being used as a substitute for sugary drinks.

“The notion that filling up on water before a meal will melt the pounds away is not well established, and water consumed on its own empties out of the stomach really quickly. But if you consume more water through the food you eat, such as soup, this can help fill you up as the water is bound to the food and stays in the stomach for longer,” she says.

Many of us often are mildly dehydrated and don’t realise it (Credit: Getty)


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