If you are on a weight-loss spree, you know that diet control and proper workout is what you need. However, in the recent times, weight training has been deemed more effective for weight loss. Due to this, the importance of cardio workouts has gone unrecognized. Experts reveal that cardio workouts are most important when it comes to weight loss. For this, you need to figure out the best exercises, the best time and how much workout is required to achieve your weight loss goal. Research shows that people who practice cardio exercises before breakfast lose 20% more weight than the rest. This is due to the fact that your metabolism is much higher in the morning. Your insulin levels, too, are comparatively lower and your mental focus towards the idea of weight loss is much better. Therefore, your body and mind works together to induce weight loss which is why cardio sessions in the morning prove more effective.
Here are 6 strong reasons why cardio is more important for weight loss.
1. It helps you burn more calories at a time
The target heart rate zone is when your heart is pumping blood at a quick pace, your breathing is paced up and your body is sweating. In cardio, you need to push your body into this zone. Once it is there, your body starts burning calories. From this point onwards, the harder you work, the more you burn. A brisk-30 minute walking session helps you burn 200 calories. And if you extent it, you can burn more calories than usual.
2. It adds to your calorie deficit
Most people end up eating more after their workouts. This balances out the number of calories they burnt while working out and weight loss does not take place. However, cardio workouts are quite different in this case. With these, you burn more calories with exercise which is why you need not cut down on your calorie intake. Nevertheless, portion control is required for a person trying to lose weight.
3. Cardio can be done on most days of the week
It all depends on how you set your program. While weight training needs quite some time for recovery, there is no such thing with cardio workouts. Your muscles need rest in order to grow bigger and stronger. Not taking breaks can result in injuries. This, however, does not happen in cardio workouts. You can practice these as much as you want and burn as many calories accordingly.
4. You can add intensity to your training
Burning more calories with cardio can be done using two techniques: exercising for longer or increasing the intensity of the workout. For example, if you practice brisk walking on the treadmill, include a few minutes of jogging or running. Similarly, you can jump higher, climb hills and engage in activities which can induce quick weight loss.
5. Increased insulin sensitivity
High intensity cardio workouts can help you increase insulin sensitivity. This helps you burn more calories without compromising on hormonal balance. High insulin sensitivity is beneficial for those who are trying to lose weight. Besides this, it is beneficial for people who have a family history of diabetes.
6. Glycogen levels are depleted
Cardio workouts, when practiced on an empty stomach, can help you burn more calories than normal. When your body does not have fuel to burn to produce energy, it uses stored fat for that purpose. Therefore, you burn more calories than you normally would with the help of cardio workouts.
Skin Ageing Worrying You? Make These Food Swaps Now!
Do you know what foods to eat to reverse ageing? You may be surprised to know that it is no rocket science. For a younger-looking, clear and radiant skin, all you really need is a healthy diet with lots of fresh fruits and vegetables and regular exercise. And while you may be following everything that is part of a healthy lifestyle, but still have fine lines or wrinkles on your skin. This may be because of a poor diet, chronic stress and use of beauty products with harmful chemicals.
Along with using the right kind of products for your skin, a couple of food swaps can take a long way in terms of preventing skin ageing and signs of ageing like wrinkles, fine lines, spots, dark circles etc.
Making a few nutrient-rich beauty food swaps can provide you with phytonutrients, antioxidants, vitamins and minerals that promote and support the essential functions of skin. These foods can prevent and reverse effects of ageing on the skin.
Food swaps to prevent ageing
- Processed food with low GI foods
High glcyemic index (GI) or processed foods like white bread, cake, pasta and white rice can be swapped by low GI goods like whole foods like whole wheat, brown rice and sweet potatoes.
High GI goods can cause spike in blood sugar levels, which results in more insulin entering the blood stream, thus increasing inflammation. Inflammation causes oxidative stress in the body, which threaten production of collagen and DNA, and result in fine lines and wrinkles.
- Refined sugar with natural sweeteners
Refined sugar can again cause spike in blood sugar, thus interfering with skin’s collagen and elastin production. Replace them with natural sweeteners like jaggery, honey, coconut sugar and dates. Natural sweetness in fruits and vegetables can be beneficial for delaying skin ageing. Fruits like berries, apples and oranges are rich in Vitamin C, fibre and antioxidants that are great for the skin. Antioxidants in these fruits neutralise free radicals that result in premature ageing of the skin.
- Fried food for omega 3 fatty acids
Greasy fried foods can trigger acne breakouts. What’s more is that they can contribute to weight gain, type 2 diabetes and cause free radical damage that can cause premature ageing of the skin. Replace them with omega 3 fatty acids rich foods like walnuts, fatty fish, olive oil and coconut oil. Not only are omega 3 fatty acids great for heart health, they are good for retaining the glow on your skin.
- Coffee with green tea
Caffeine in coffee works as a diuretic which can dehydrate your skin and make it dry. It can also cause dullness on skin that can make you look way older than you are. Opt for detoxifying green tea for a fresh and younger looking skin. Green tea contains caffeine, but in very small amounts. This will give you the energy boost you need. Polyphenols in green tea can moisturise your skin, slow down the ageing process and also fight the damage caused by free radicals.
Light physical activity may lower CVD risk in women
While strolling or running are beneficial for heart health, light physical activity, such as gardening and folding clothes, may also lower the risk of cardiovascular diseases (CVD) in older women, say researchers.
The study showed that such activities might be enough to significantly reduce stroke or heart failure by up to 22 per cent and the risk of heart attack or coronary death by as much as 42 per cent.
The association was strong across all racial and ethnic groups, noted the study published in the journal JAMA Network Open.
“The higher the amount of activity, the lower the risk,” said co-author Andrea LaCroix, Researcher at the University of California, San Diego.
“And the risk reduction showed regardless of the women’s overall health status, functional ability or even age. In other words, the association with light physical activity was apparent regardless of these other factors,” LaCroix added.
For the study, researchers studied nearly 6,000 women aged 63 to 97. They were made to wear a device which measured their movement 24 hours a day for seven consecutive days.
The device was also calibrated by age to distinguish between light, and moderate-to-vigorous physical activity.
Most people do not think of folding clothes or walking to the mailbox as physical activity of any kind, the researchers said.
“This study suggests that for older women, any and all movement counts towards better cardiovascular health,” said David Goff, Director at National Heart, Lung, and Blood Institute (NHLBI) in the US.
These Two Foods Should Definitely Be In Your Diet If You Are On A Weight Loss Program
When it comes to weight loss, we all know that healthy eating is extremely important. However, when we talk of healthy eating, there may be some peculiarities which need to be followed. This includes keeping an eye on how much protein, fats, carbs and fibre you should be eating. Time and again, it has been said that increasing the intake of proteins and cutting down on intake of carbs and fats can help you lose weight but not health. This is primarily because protein helps you keep full for longer and reduces your appetite. There are many protein-rich foods which can be included in your like whole eggs, chicken, legumes, dairy products, healthy nuts, whole grains and fish. Apart from these common protein-rich foods there are two protein-rich foods which can help in weight loss. In the following article, we will talk about these common foods rich in proteins and extremely healthy.
Chickpeas for weight loss
Chickpeas are extremely delicious in taste. Even better they are rich in protein and fiber, both the nutrients which are essential for weight loss. Fibre keeps you fuller for longer and protein helps in controlling your hunger pangs. The fiber content in chickpeas is also good for your digestive system. Chickpeas are high in fiber, potassium, vitamin C, and vitamin B-6 content which is beneficial for maintain the heart health. The good amounts of fiber in chickpeas helps lower the cholesterol levels and thus decreases the risk of heart diseases. Also, chickpeas contain some other nutrients like folic acid, manganese, iron, copper, magnesium, and molybdenum. You can mix chickpeas with rice or whole grains to get the wholesome amount of proteins in your diet. You can also make a chickpea salad with eggs or some cubes of cottage cheese and tofu.
Sweet potatoes for weight loss
Sweet potatoes are extremely nutritious and offer several health benefits. But there is a possibility that you might not know that sweet potatoes can help you to lose weight. The high amount of dietary fiber, the low calorie content all work together to make sweet potatoes a great food if you are on a weight loss program. The reason why sweet potatoes help you lose weight is due to their high amount of dietary fiber. Fiber in sweet potatoes promotes fullness for a long period of time, thereby preventing overeating in the next meal. Also, fiber takes time to digest. Foods high in fiber take time to leave your stomach and enter your digestive tract. This prevents you from overeating and thereby reducing the chances of high calorie intake which further leads to weight gain. You can have sweet potatoes in your salads or simply bake them and roast them.