Can’t seem to lose Weight? Here’s an effective way.

Can’t lose weight? Here’s Why.

 

It might be challenging to reach your ideal weight. At first, weight loss is usually rather quick, but after a while, it might feel as though nothing is working. A weight-loss plateau or stall occurs when weight reduction stops progressing, and it can be upsetting and disappointing. However, a few tactics might assist you in resuming your weight loss. Here are 14 ideas for accelerating weight reduction.

 

◊       Cut back on Carbs!

Low-carb diets are highly successful for shedding pounds, according to research. People who consumed 50 grams or fewer of carbohydrates per day lost more weight than those who followed conventional weight reduction regimens, according to a major assessment of 13 research with follow-up lasting at least a year. Whenever you feel like your weight is completely stuck, cutting back on your carb consumption may assist.

Experts in nutrition and obesity continue to disagree on whether carb restriction results in a "metabolic edge" that increases your body's calorie burning.

◊       Increase Exercise Intensity!

Increasing your workout routine might aid in breaking through a weight-loss stall. This is due to the unpleasant fact that when you lose weight, your metabolic rate decreases. In one study with more than 2,900 participants, it was shown that on average, participants burnt 6.8 fewer calories for every pound (0.45 kg) of weight decreased.

The gradual decrease in metabolic rate that occurs when weight drops can make maintaining weight loss very challenging. The good news is that research has shown that exercise can assist to mitigate this impact. Resistance exercise encourages the maintenance of muscle mass, which has a significant impact on how many calories you burn when moving about and while you're at rest. In fact, it appears that resistance training is the most efficient kind of exercise for shedding pounds.

 

◊       Track Your Calorie Intake!

Researchers have shown that people typically underestimate how much food they eat. In one study, obese participants claimed to consume roughly 1,200 calories daily. A thorough examination of their intake over a 14-day period, however, revealed that they were, in fact, taking in over twice as much on average.

You can get specific information on how many calories and macronutrients — protein, fat, and carbohydrates — you're consuming by tracking them. You may then adjust your diet as necessary thanks to this.  Additionally, evidence indicates that simply keeping track of your food consumption may help you lose weight.

◊       Increase Protein Intake!

 

Increasing your protein intake may assist if your weight reduction has slowed. First off, protein increases metabolic rate more than fat or carbohydrates. This is related to the thermic effect of food (TEF), or the rise in metabolism brought on by meal digestion. More than twice as much as fat or carbohydrates, protein digestion increases resting metabolic rate by 20–30%.

In one study, healthy, young women consumed diets with either 30% or 15% of calories coming from protein on two different days. On the day with more protein, their metabolic rate climbed by twice as much after meals.

◊       The Bottom Line

Plateaus in weight reduction can be discouraging and frustrating.  They are a typical component of the weight reduction process, though. In reality, almost everyone stalls out at some time throughout their weight reduction process. Fortunately, there are a number of methods you may use to start losing weight once more and securely reach your target weight.

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How to Boost Your Immunity, Day by Day!

How to Boost Your Immunity, Day by Day!

 

Immunity is the body's capacity to fend against pathogen invasion. People are exposed to pathogens every day, which are alien, disease-causing agents like bacteria and viruses. Pathogens have antigens attached to their surfaces, which cause the immune system to respond.

Numerous different cell types, organs, proteins, and tissues make up the immune system, which is distributed throughout the body. The ability to discern between our own and alien tissue—between ourselves and non-self—is crucial. The immune system also recognizes and eliminates damaged and dead cells.

◊       Types of Immunity

Humans have three different forms of immunity, innate, adaptive, and passive:

Innate immunity

All of us have some degree of defense against outsiders from birth. Like the immune systems of many animals, humans begin their lives against alien invaders. The exterior barriers of our body, which serve as the first line of defense against pathogens, such as the skin and gut and throat mucous membranes, are a part of our innate immunity.

This reaction is less specific and more generic. Adaptive or acquired immunity takes over if the pathogen escapes the innate immune system.

Developed Immunity

As we age, our defense against infections develops. We accumulate a library of antibodies to various pathogens as we are exposed to infections or get vaccinations. Because our immune system can recall former foes, this is frequently referred to as immunological memory.

Passive defense

Although it is "derived" from another source, this kind of immunity does not persist eternally. For instance, a mother's antibodies are transferred to the newborn through the placenta prior to delivery and through breast milk thereafter. During the first few years of life, the infant is shielded from several illnesses by this passive immunity.

 

◊       Keep up with the latest recommended vaccinations.

Vaccinations are the strongest tool we have to defend ourselves against dangerous diseases, thus having a healthy immune system involves using them.

Your immune system is intelligent, but vaccinations help it become even more so by teaching it how to identify and combat particular diseases. Your immune system will learn far more safely through vaccination than through direct contact with these dangerous pathogens. It's crucial to stay up to date with all advised immunizations, particularly your yearly flu shot and COVID-19 booster.

 

◊       Keep a balanced diet.

A nutritious diet is essential for a robust immune system, as it is with most other aspects of your body. To do this, make sure you consume an abundance of fruits, vegetables, legumes, whole grains, lean protein, and healthy fats. A nutritious diet will assist guarantee you're getting enough of the micronutrients that play a part in keeping your immune system in tip-top shape in addition to giving it the energy it needs, such as:

 

1.     Bananas, chicken, salmon, tuna, green vegetables, and potatoes all contain vitamin B6 (with the skin).

 

2.     Citrus fruits like oranges and strawberries, as well as tomatoes, broccoli, and spinach, all contain vitamin C.

 

 

3.     Almonds, sunflower and safflower oils, sunflower seeds, peanut butter, and spinach all contain vitamin E.

 

◊       What boosts immunity the most?

 

One of the most effective immune system boosters is vitamin C. In fact, a deficiency in vitamin C may increase your susceptibility to illness. Oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale, and broccoli are foods high in vitamin C.

 

◊       In a Nutshell

Our immune system is extremely intricate and absolutely necessary for our existence. The body's many systems and cell types cooperate flawlessly (most of the time) to ward against diseases and eliminate dead cells.

 

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“How to find a diet that works for you?"

“How to find a diet that works for you?"

A wide range of diets exist out there but how does one realize which diet would be the right fit for you? With so many options to choose from it gets confusing as to which diet one must opt for. By reading this you will be able to find which diet is effective and nutritious for you.

Factors To Consider When Choosing A Diet

            ◊  The Diet You can stick to

According to experts the best diet plan is the one that you can stick by. It does not matter how effective or how fast the diet helps you lose weight. Chances are you might regain the weight as fast as you lose it. Instead of focusing on the fastest diet, choose the diet that you won't have any qualms with following.
The problem with quick diets is that they are usually not reliable and you gain the weight as soon as you lose it. This is why intermittent fasting is so popular; it's a whole lifestyle as opposed to a single diet plan and pretty sustainable too. 

For an individual to lose weight the basic formula that nutritionists recommend is less intake of calories and burning more. But the problem is how one identifies how sustainable a diet is. They're usually characterized by a slow but steady loss of weight, backed by research, exercise, and controlling one's food portion with foods from a variety of groups.

                ◊  Does it Compliment Your Lifestyle?

Whatever diet you choose consider whether it compliments your eating and exercise habits. Consider intaking foods that fulfill you so as to minimize food cravings so as not to start overeating and have adverse effects.

◊  Eating Style

If you live a lifestyle that requires you to travel and you struggle to make dinner for yourself chances are this diet won't be the right fit for you. Things you might want to consider include; household eating patterns, traveling patterns, cooking habits, snacking and meal timings, etc

◊  Exercise

Some plans require you to spend long hours in the gym whereas some require the bare minimum. If you are a beginner it probably won't be wise to follow a diet plan that recommends rigorous exercise. Select a program where you can gradually move to the hard stuff.

◊  Consider Sustainability

As mentioned above do consider how long you can follow through with the diet? If chances are that you'll leave it on the first day, don't bother with it.

◊  Preparation And Affordability

Consider if you'll be able to afford or prepare the said meals. Does the diet require you to prepare unrealistic portioned meals? Will it be difficult for you to prepare long meals due to long working hours?

◊  Diets that Increase Healthy Habits

Another factor to consider is going for a diet that improves every aspect of your lifestyle and decreases your bad habits. Opt for a diet that minimizes bad habits. For instance intermittent fasting makes you drink more water and since your fasting you wont binge on snacks.

To conclude, don't just start practicing a diet just because your friend or co-worker is trying it out. Do your research because the thing that works for one person won't work for the other.  

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“How has Covid-19 changed the way we eat?”

“How has Covid-19 changed the Way we Eat?"

We are all aware that the global pandemic Covid-19 took the world by storm causing drastic changes. Among these changes was altering our lifestyles; the way we eat, the way we live, the way we sleep, the way we function, and the way we shop for necessities. Our nutrition intake was also an aspect that has been altered by this pandemic.

 

The Shifts Observed in Food Trends Due to Covid-19

According to approximately 1170 registered nutritionists, the focus of nutrition trends has changed in health and immunity due to the pandemic. This focus will also change how the food and nutrition industry has operated for so long. The rise and popularity of foods that enhance one’s immunity and nutrition trends of 2022 further support this claim. Following are the diets that will and have been trending due to Covid-19:

◊                Increase in Plant-based Diets

Plant-based diets focus on foods that are minimally processed and come from plants. These include fruits, vegetables, nuts, seeds, legumes, etc. Although the diet is not new, the rise of covid made people more aware of their eating habits making this popular among many. This diet does not imply that all you need to eat are vegetables and you will have to turn vegan. That would be a nightmare for many! But rather it lets you incorporate at least fifty percent of your meals with plant-based foods. The rest you can opt as you [lease, The end goal however is to add more plant-based foods to your diet.

◊                Increase in Consumption of Foods Good For Your Immune System

Due to the pandemic, the buying of supplements was observed to increase. Seeing this buying behaviour of consumers many nutritionists opinion that people will shift their eating habits to foods that are nutrient-rich and will improve their immunity. Instead of taking supplements they will  This is because trends show consumer buying behaviour will be determined by taste, convenience, focus on health, and taste. The demand for innovative medicinal products for health was also seen to sharply rise during the Covid time period. The use of cannabis and hemp to make medicinal products; tinctures, oils, creams, and supplements is one such instance.

◊                More focus on Fat and Lowered Carbohydrate Intake

Diets such as the Keto diet involving high fat intake and lowering of carbohydrates, although not new, has observed to capture a magnanimous consumer interest leading many nutritionists to believe this will be a diet that is here to stay.

◊                Intermittent Fasting

A diet being practiced for centuries and in various religions also gained popularity for weight loss very recently. Due to it not involving any complicated calorie measurements and many influencers of YouTube, Instagram, and TikTok also undertaking it. This diet gave showed grave results and its simplicity is what makes it easy to follow making nutritionists believe this diet will stay.

◊                Healthy Snacks

The pandemic has made the consumer more health and diet conscious. Therefore, healthy snacking habits will also be seen on a rise according to nutritionists. Healthy snacking options include foods such as berries, strawberries, seeds, chia, hemp, melon, sunflower, avocados, green tea, etc.

Therefore many diet trends have changed, and many have re-emerged and will be seen to be followed by consumers. You should also jump the bandwagon and start to incorporate these diets for a better and healthier you!

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Here’s how you can manage your Arthritis!

Here’s how you can manage your Arthritis!

Arthritis is a condition in which one or more joints enlarge and become tender. Joint pain and stiffness are the most common symptoms of arthritis, which normally increase with age. Osteoarthritis and rheumatoid arthritis are the two most frequent kinds of arthritis.

Arthritis Pain 

◊      Early Signs of Arthritis

◊    Joint stiffness: When you first wake up, joint stiffness is generally an indication of arthritis in its early stages.

◊       Swelling of the joints: Swollen joints indicate that your arthritis is becoming worse.

◊       Fever: A low-grade fever is a symptom of rheumatoid arthritis.

◊       Numbness: Nerve damage and discomfort are present.

◊       Chronic Fatigue: Fatigue that lasts a long time.

Pain, commonly known as arthralgia, is the most common symptom of arthritis. A dull discomfort or a burning feeling might accompany this. The pain usually begins after you've utilized the joint a lot, such as after you've been gardening or walking up a flight of stairs. Some people have discomfort in the morning.

◊      Slowing Osteoarthritis Progression

◊       Maintain a Healthy Body Mass Index (BMI). Weight gain puts extra strain on weight-bearing joints including the hips and knees.

◊       Control your blood sugar levels.

◊       Take a walk.

◊       Joints should be protected.

◊       Make the decision to live a healthy lifestyle.

 

◊      Foods to Avoid!

Burgers and steaks are examples of red meat. Hot dogs, smoked sausages, and certain other sausage rolls are examples of processed meats. Carbohydrates that have been refined, such as those found in bread and pastries. Casein, a protein found in milk, ice cream, and cheese, has been demonstrated to irritate the tissue around joints in many people.

◊      What causes arthritis?

The causes of various forms of arthritis vary. Gout, for example, is caused by an excess of uric acid in the body. The actual cause of some kinds of arthritis, on the other hand, remains uncertain. If you do any of the following, you may get arthritis:

◊       Have a history of arthritis in your family.

◊       Have a profession or participate in a sport that puts strain on your joints on a regular basis.

◊       Already suffer from autoimmune illnesses or viral infections.

◊      How is arthritis treated?

Although there is no cure for arthritis, there are medications that can help you manage it. The severity of your arthritis, its symptoms, and your general health will determine your treatment approach.

The following are examples of non-surgical treatments:

◊      Anti-inflammatory and pain drugs can help alleviate the symptoms of arthritis. Biologics are drugs that target your immune system's inflammatory reaction. Biologics may be recommended by your doctor if you have rheumatoid or psoriatic arthritis.

◊     Physical therapy can help you increase your strength, range of motion, and general mobility. Occupational therapists can educate you on how to modify your normal tasks to alleviate arthritis discomfort.

◊      Cortisone injections can help alleviate pain and inflammation in your joints for a short time. A medication called “viscosupplementation” may help with arthritis in some joints, such as your knee. It injects lubricant into joints to make them move more smoothly.

◊      What can be done to avoid arthritis?

You may reduce your risk of having arthritis by doing the following:

◊       Tobacco products should be avoided.

◊       Exercising in a minimal, non-weight-bearing manner.

◊       Keeping a healthy body weight is important.

◊       Lowering your chances of getting a joint injury.

Considering osteoarthritis has no remedy, most individuals will have to live with it for the rest of their lives. Your healthcare professional can assist you in determining the best therapy combination to alleviate your symptoms. Inactivity is one of the most serious health hazards related to arthritis. You may increase your risk of cancer, heart disease, diabetes, and other dangerous problems if you become sedentary due to joint discomfort.

 

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“Intermittent Fasting: A miracle diet?”

“Intermittent Fasting: A miracle diet?”

Fed up with restricting certain food groups? Constantly worrying about what you’re going to eat? How many carbs? How much protein should you eat? Intermittent fasting is the solution to your problem folks. Being able to diet and not have to scrutinize everything you eat sounds like a dream, right? Well, it’s not.

The solution to your problem exists, Intermittent fasting. What exactly is it you ask?  A trend that took the internet by storm. A time-restricted eating pattern. It does not entail what foods you need to look out for but rather tells you when you should eat them.

 

How does it work?

If you looking to try it out, there are several methods you can undertake. All of these involve splitting you’re eating schedules.

Sixteen to Eight Method: 

This involves skipping one of your meals; breakfast, lunch, or dinner restricting your eating to eight hours only. The great thing about this is you can choose whatever time suits you the best! You then proceed to fast for 16 hours where you are allowed to only drink water.

 

Eat-Stop-Eat: 

This pattern requires you to restrict your eating for 24 hours. Then eating the next day. You can do these two to three times a week according to your preference.

 

  Five to Two Diet: 

This requires you to restrict your eating to limited calories (500-600) for two days and follow the same routine of eating for the remaining five days.
Since the basic principle of weight loss is to maintain a calorie deficit, this seems to work out for many people. Unless you start eating to compensate for what you did not eat in the restricted eating periods, this will work out for you.

Since the 16 to 8 method is relatively easy many people tend to opt for this. However, if this still is too tough some people start with a 14 to 10 restricted pattern.

 

How Beneficial is it?

  Not only aids in weight loss but improves metabolic health

Weight loss is a goal that it achieves but metabolic health improvement is one of its benefits as well. By improving your metabolism your blood pressure and sugar levels are also maintained. 

 Simple and Healthy Lifestyle Change

With the beneficial health effects that it brings this is a healthy lifestyle change as well. You feel yourself needing to prepare fewer meals saving you effort and time. Clarity of mind is another beneficial aspect it brings.

 Helps with Reducing Diseases

Intermittent fasting has been shown to improve insulin resistance and inflammation. Research says it improves cardiac health, and brain health and has anti-aging effects.

Practiced in Religion and History

                                                  

Throughout history, ancient hunter-gathers could not find anything to eat so they used to fast. They did not have methods to store food which is primarily why. Many religions such as Christianity, Islam, and Buddhism also have incorporated fasting in their religious practices.

 

Should you try it out?

After all this discussion, it all comes to if you should try this out or not. I have tried this and have seen reinvigorating results. The mental clarity, less hunger, and refreshed feeling can match no words. I’d simply rate it a 10 out of a 10. However, it requires discipline therefore it might not work for everyone.

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Ultimate Guide To Improve Mental Wellbeing.

 

Ultimate Guide To Improve Mental Wellbeing.

Your mental well-being is gravely important for you since it affects how you think, act, behave and handle the stressors that life throws our way. Good mental well-being paves way for better relationships, managing hardships in a healthy manner, living a healthier lifestyle, and a more productive and happier you!

 

 TIPS PROVEN BY RESEARCH

1.    HAVE AN OPTIMISTIC APPROACH TO LIFE

Practice a positive outlook on life. I’m not saying always stay positive even when you are sad. Live life in a life-hearted matter. Hardships will always strike. Instead of worrying and overthinking about their focus on what you can control and let be what you cannot. Practice the Stoics Philosophers' Approach to Life. As Marcus Aurelius has stated that strength is in realizing that one only has control over their mind and not the external events. When negative thoughts do arise challenge them and you shall find it's more of your bring making things up than the truth. In short, our happiness lies in the quality of thoughts we have.

 

2.    EXERCISE GRATITUDE

Exercising gratitude means being thankful for things in your life you are grateful for. You can either do this by journaling or just thinking about things you are grateful for. This can give you perspective and see that there are things in life to be appreciative of.

3.    TAKING CARE OF YOUR PHYSICAL HEALTH

As they say, your mental health is linked with your physical health. Take care of your physical health by exercising, improving sleep routines, and eating food rich in nutrients.

 By being physically active and incorporating exercise into their daily routines one can maintain stress levels and enhance your overall mood because they release feel-good hormones of serotonin and dopamine.

Sleep routines can gravely affect one’s mood. Have you ever noticed you feel exhausted, angry, and annoyed if you don’t get a restful night of sleep? In the long-term lack of sleep can lead to insomnia, depression, and other health diseases. One must therefore maintain their sleep routine.

Focusing on diet and what we ingest has an impact on our moods as well. For instance, research shows that people who consume refined sugar are more likely to be depressed.

             

4.    SOCIALIZING

Connecting with others or being a part of a community can help with your mental well-being.  Humans are social beings and they need to form healthy relationships with their friends, family, etc.

  

5.    TRYING OUT RELAXATION TECHNIQUES

By trying out relaxation techniques one can maintain their breathing rate, blood pressure level, and stress levels. Some common relaxation technique you can start with is Progressive Muscle Relation, Guided Imagery, and Deep Breathing Exercises.

6.    STARTING MEDITATION

Trying out meditation where you focus on being in the present moment and directing your attention to your mental well-being. This usually takes place in a location free from distractions, in silence. By sitting in a relaxed posture, one focuses their attention on words or breathing. This has been said to greatly improve focus, memory, and stress levels.

 

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