HEALTH AND WEALTH

Wednesday, May 5, 2021

14 Simple Tips to lose weight

It is a common misconception that you need to make major changes to your daily routine to reduce weight. Simple lifestyle changes, in day-to-day life, can also help you lose weight. Follow these 14 weight loss tips to get started on your own fitness journey.

#1 Pick home-cooked meals over eating out

The benefits of eating home-cooked meals cannot be stressed enough. Research shows that people who eat home-cooked meals for five or more days a week tend to have longer, healthier lives than those who do not. While we are not suggesting completely eliminating your social life, saying NO to every second opportunity to eat out will bring about a 50% reduction in the consumption of processed foods, sugars, and oil.

#2 Maintain a Food Diary

Studies have shown that awareness of what one eats helps maintain one food portions. Keeping a food diary can play a key role in ensuring this. It helps keep track of the calories you consume, and in the process, helps you understand what you should and should not eat. A food diary can also help you plan your meals ahead, in order to maintain your calorie budget.

#3 Start your day with a heavy breakfast

Data sourced from analyzing the eating patterns of people across the globe shows that people who have a power breakfast tend to lose weight faster. When you eat breakfast, you activate the thermogenesis process and thus, stimulate your metabolism. Besides, studies have shown that eating a meal in the morning boosts your metabolism more than eating the same meal in the evening.

#4 Fill your pantry with healthy food

Having healthy food around at all times can also play a major role in weight loss. With only healthy food in your pantry, you are likely to snack on them whenever you’re hungry. This way you don’t binge on unhealthy food, and this goes a long way in preventing unnecessary weight gain.

#5 Up your physical activity with daily chores

Work on as many daily chores as possible. It can be as simple as watering plants or as intense as building your own treehouse. The idea here is to use your hands and feet to engage in a physical activity that has a well-defined goal. Doing these chores will also release endorphins that boost your mood, apart from helping you burn calories.

#6 Load up on healthy snacks before a party

The food you eat at parties, along with the alcohol you drink, can be a major cause for weight gain. The combination of oily food and alcoholic or sugary beverages is known to be unhealthy. Having a healthy salad before attending a party can help you feel full faster, preventing you from snacking on unhealthy food once you’re there. This reduces your calorie intake, and in turn, helps you lose weight.

#7 Smaller plates lead to smaller meals

Psychologically, you feel like the food consumed is less if you have eaten from a large plate. Trick your mind into feeling full by eating from a smaller plate, and reduce the possibility of overeating.

#8 Take the stairs instead of the elevator

While taking the elevator may seem a lot easier to do than the stairs, it is not healthier. Start with just one or two floors and then eventually move on to climb the whole flight of stairs. This way you can burn calories on your way to work, or at home, on a daily basis.

#9 Say ‘No’ to late-night TV

Watching TV late at night delays your sleep and activates brain cells, thus, causing hunger pangs in the middle of the night. Cutting down on late-night TV can help prevent this. In addition to that, lack of sleep can indirectly lead to further weight gain. Man drinking water

#10 Drink more water

People tend to mistake their thirst for hunger, thus, making them eat a lot more than necessary. Staying hydrated throughout the day can help in this case. The next time you think you’re hungry, ask yourself if you are thirsty first, and then decide if you want to eat food or whether a glass of water will suffice.

#11 Eat your meals slowly

It takes your stomach about 20 minutes to signal to the brain that it is full. If you gobble up your food faster than that, you may end up eating twice as much as your stomach’s capacity. Chewing your food slowly will help reduce the amount of food you eat, and ultimately result in weight loss.

#12 Eat more fruits

While they are low in calories, fruits are rich in vitamins, fiber, and several other nutrients, making them the perfect foods for weight loss. The higher fiber content makes you feel full faster and keeps you from overeating. Thus, fruits are generally associated with natural weight loss. Snack on fruit in between meals, and see the wonders they can do.

#13 Increase your protein intake

Look to include a good quality protein source in every meal. This will help in building stamina, strengthening your body, and boosting metabolism. The right amount of protein in your meals is known to aid in weight loss as well.

#14 Cut Back on Added Sugar

According to several studies, added sugar increases the risk of obesity along with other lifestyle disorders like type 2 diabetes, and heart diseases. One easy hack to lose weight is to consume less added sugar. Reading labels of the foods you purchase is one way of doing this since some of the so-called healthy foods also contain a good amount of sugar.

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Tuesday, May 4, 2021

8 weight loss tips proven by science

1. BMI is nonsense

BMI measurements for individuals it’s not useful because it doesn’t account for people with a high proportion of muscle in their bodies

Body Mass Index (BMI) – a measure of body fat based on weight divided by the square of height – is a ‘rough and ready’ measure that describes the distribution of overweight in a population, explains Ursula Arens, a dietitian and spokesperson for the British Dietetic Association (BDA).

For individuals it’s not useful because it doesn’t account for people with a high proportion of muscle in their bodies, she explains. Although muscle and fat weigh the same, muscle takes up less space than fat – it’s more compact – while fat has a greater mass and takes up more space (it’s the reason who might be losing inches on the tape measure but not pounds on the scale). That can mean a person with a lot of muscle in their body can register a high BMI.

Muscle weighs more than fat so you might get someone with a high promotion of muscle – which is healthy – register a high BMI

Plus, a high BMI doesn’t mean poor health. One US study in the International Journal of Obesity found that half of Americans labelled ‘overweight’ by their BMI measure were healthy.

What works instead? ‘Bio-electrical Impedance Analysis (BIA) measures body composition by sending an electrical signal through the body via a monitor you stand on and hold on to,’ Arens explains. ‘It’s much more accurate in looking at body fat levels. Scales such as Tanita RD-901 (available on Amazon for £149.14) use bio-impedance to measure fat.

2. It’s harder for women

Women’s brains are wired towards fat, researchers from the University of Aberdeen have found. They used mouse models to transform obese mice into lean, healthy ones by stimulating hormones that regulated their appetites and encouraged them to be more active. But the experiment didn’t work on female mice, who stayed fat.

‘The wiring that regulates energy expenditure is different in males and females,’ says Professor Lora Heisler, chair in human nutrition at the University of Aberdeen who conducted the research. ‘For decades more women than men have been obese and this research shows it’s not cultural, it’s biological. If you’re female and trying to lose weight without success, reduce your portion sizes, she advises.

3. Supplements can help if they’re the right ones

Lots of fat-loss supplements promise quick weight-loss results – skinny teas and coffees, carb-blockers, fat-blockers – but many of them only work in the short-term or act as laxatives, which is not healthy.

It goes without saying, anything that looks too good to be true or claims amazing results such as ‘lose a stone in a week by taking this pill’ should be steered clear of.

And while there is no such thing as miracle fat loss and a healthy diet and adequate exercise is an essential part of a healthy lifestyle, there are some supplements that can help make your weight loss journey that little bit easier.

Here are our top pick supplements that actually work:

Forskolin – the fat burner: try Forskolin from Life Extension Muscle Zone, £18.33
Garcinia cambogia – the appetite suppressant: try BioCare’s Garcinia Cambogia Plus, £29.54
MSM dietary sulphur – the liver cleanser: try Higher Nature’s MSM Dietary Sulphur, £12.50
Chromium – the cravings stopper: try Vitabiotics Diabetone Original, £10.15
Green tea extract – the weight-loss booster: try Healthspan’s High Strength Green Tea, £9.95

4. Protein helps

The biggest obstacle to lasting weight loss is the most obvious: hunger. Diets in which protein is eaten at every meal may help because protein keeps hunger at bay for longer than carbohydrates, explains Dr Alexandra Johnstone, a specialist in obesity and metabolic health at the Rowett Institute of Nutrition and Health.

Dr Johnstone’s studies have found that people put on diets containing 30 per cent protein, 30 per cent fat (such as olive oils, nuts, avocado) and 40 per cent carbohydrates (such as rice, potatoes, bread, cereal and whole grains) at each meal lost weight and kept it off for up to six months. Furthermore, the protein could come from lean meat, fish, dairy, eggs and poultry or plant sources such as tofu, lentils, beans and pulses and the effects were the same.

people put on diets containing 30 per cent protein, 30 per cent fat, and 40 per cent carbohydrates at each meal, lost weight and kept it off for up to six months

Does this mean high protein, low carbohydrate diets – such as Atkins and Dukan – are conducive to weight loss? Dr Johnstone says no, as research has shown such diets can affect gut health and increase the risk of colon disease.

5. Do smaller plates

They might be de rigour for entertaining but oversized plates won’t help your waistline, say researchers from the Cornell Food and Brand Lab in the US who reviewed 61 studies on 6711 people involving plate size and food consumed.

They found eating off smaller plates could reduce calories on average by 527 calories a day which could add up to a pound lost in a week.

‘When people are served big portions of food, eat from large packets or use large tableware they eat more and one UK study found ‘plate clearing’ occurs at 91 per cent of meals,’ says Dr Lucy Chambers, a nutrition scientist at the British Nutrition Foundation.

Indeed, as the obesity epidemic has increased, so too have dinner plate sizes, points out Dr Heisler. The ideal size? Those eating off plates with a diameter of between eight and a half and nine and a half inches ate around 22 per cent less, the Cornell researchers found. But be warned, plates that were any smaller led to them going for seconds!

Other proven ‘skinny’ kitchen choices include using plates in a colour that contrasts with the colour of the food served (for example, dark coloured plates for rice and pasta, white ones for dark meats) drinking from tall glasses and eating while listening to soft jazz and under soft lighting – 70s rock and fluorescent lighting made study participants eat more

6. Being cold burns more calories

At last, an upside to the weather. Cold temperatures can increase weight loss by forcing the body into burning more calories, says Prof. Heisler. ‘Being cold leads to thermogenesis, the calorie-burning effect of the body, and activates brown fat,’ she explains.

That’s metabolically active fat that burns calories as opposed to white fat that leads to disease. We’re born with plenty of brown fat and lose it as we get older, but simply turning down the thermostat to around 17 degrees can help encourage more brown fat activation and thus more fat-burning in the body, Prof. Heisler suggests.

Being cold leads to thermogenesis, the calorie-burning effect of the body, and activates brown fat

One study published in the Journal of Clinical Investigation made 12 young men with lower-than-average levels of brown fat sit in a room at 17.2 degrees and they burned an extra 108 calories compared to rooms with warmer temperatures.

Astoundingly, six weeks later, they were burning 289 calories in the cold in the same period, which led researchers to hypothesise that sitting in the cold had activated their brown fat stores and led to an increase in their fat-burning potential.

‘Allow yourself to be cold for a couple of hours a day to help you burn more calories,’ suggests Prof. Heisler. ‘The more you do it, the more used to it you get.’

7. Fruit makes you slimmer

It’s been a raging debate for years: should slimmers eat fruit Researchers at Harvard School of Public Health followed 125,000 people between 27 and 65 for 25 years and found that the more fruit they ate, the slimmer they were.

The biggest impact was from blueberries, strawberries, apples, pears, oranges and grapes and the researchers hypothesised that flavonoid chemicals in the fruit – also found in tea and onions – might be responsible.

‘Foods such as grapes and berries (especially red and purple ones) have a host of health-promoting vitamins, minerals and antioxidants such as flavonoids and resveratrol,’ says Dr Sally Norton, a weight loss surgeon at North Bristol NHS Trust.

‘They can indeed help weight loss if eaten instead of high-calorie foods but beware, grapes have about three teaspoons of sugar per handful and are best eaten in moderation.’ Stick to a serve a day and then opt for lower sugar fruits such as berries, apples and pears.

8. More is NOT better when it comes to exercise

Think doing three hours of jogging is better than half an hour? It’s not, says research published which found after doing a moderate amount of exercise, people hit a plateau after which they didn’t burn any more calories.

The researchers recruited 332 people between 25 and 45 and monitored their movement 60 per cent of the time and found the moderately active ones burnt 200 calories more a day than the sedentary ones, but the really active ones didn’t burn any more than the moderately active ones!

‘Broadly speaking, do half an hour of exercise and you will get all the benefits, the last two per cent of benefits are not worth doing another two hours of exercise for,’ says Ursula Arens.

do half an hour of exercise and you will get all the benefits, the last two per cent of benefits are not worth doing another two hours of exercise for

So, how much is enough? ‘We don’t know what that exercise sweet spot is for everyone but the evidence is accumulating that doing little bits throughout the day is better than one intensive hour,’ says Peymane Adab, Professor of Public Health at the University of Birmingham.

This could include taking the stairs, walking the dog and even simply standing up while on the phone which burns more calories than sitting as your body compensates by trying to balance, she says. ‘Blocks of 5-15 minute moderate movement is as good, if not better, than going to the gym for an hour.’