With the increasing incidence of obesity, weight loss is perhaps the one thing every person is aiming for. But not many know how that is supposed to be done (dieting and workouts are not the only way after all)! And surprisingly, the weight loss industry is full of myths. These myths are one of the reasons why some people are moving backwards in terms of their weight loss goals. However, there are some science-backed weight loss tips which can improve the efficiency of your efforts and speed up the process for you. Yes, some simple weight loss tips can help you reach your goal much faster and that too, the healthy way. Sounds too good to be true, doesn’t it? Well, surprisingly, it is not! Experts have come up with some simple yet effective weight loss tips which can help you shed those extra pounds the healthy way.
Here are 7 surprising weight loss tips which will help you speed up your way to weight loss, and that too, without compromising on your health.
1. Drink water before your meals
People say that water induces weight loss but do not know how to drink water for weight loss. Some people keep drinking water throughout the day thinking that it won’t add calories and will induce a sense of fullness as well. However, this results in bloating and water retention. This in turn can add water weight to your body. Water is a zero calorie drink which makes you feel full without adding any calories to your body. Therefore, you must drink a glass of water before your meals so that you eat lesser than how much you usually eat. This way your overall calorie intake is reduced and it induces weight loss.
2. Drink green tea after meals and black coffee before workouts
The weight-loss benefits of green tea are known to all but not many people know how beneficial black coffee is. Green tea boosts your metabolism and so does black coffee. Green tea prevents fat storage and black coffee boosts the rate at which the body burns fat. Therefore, green tea should be consumed after meals and black tea before workouts. Both these beverages contain caffeine, which again is known for its ability to burn fat.
3. Cook food in coconut oil
While most people prefer to cook food in vegetable oil or purified butter (ghee), the healthiest oil for weight loss is coconut oil. Coconut oil is considered as the healthiest variety of oils and for a good reason. The special fats in this oil are metabolized in a different way. They boost body metabolism by 120 calories each day and lower your appetite by 256 calories in a day. Keep in mind that it is not about adding coconut oil over your food; it is about cooking food in coconut oil.
4. Use smaller plates
This may sound inconvenient; you might end up spilling food around. But trust us, using smaller plates for eating food is a very effective way of cutting down on your calorie intake. When you use smaller plates, you will take less food on your plate. When you take lesser food on your plat, psychologically you avoid refilling your plate very often. Over time, this ritual will help you cut down on your calorie intake and eventually, you lose weight.
5. Keep healthy food in your pantry
Snacking is the one thing which contributes to weight gain. But there are ways of making this a healthy affair. Keep healthy foods in your pantry; avoid buying cookies for snacking. Instead go for peanuts, walnuts and almonds. These healthy snacks prevent you from bingeing on unhealthy snacks.
6. Chew your food slowly
Chewing slowly helps your mind register that you have eaten enough. Also, this helps your body produce the hormones linked to weight loss. This effect is more relevant if you opt for healthy foods.
7. Eat spicy foods
Research shows that spicy foods boost your metabolism. Capsaicin, a compound in cayenne pepper boosts your metabolism and curbs your appetite as well. Another good reason to add more pepper to your food!
Balanced protein intake better for health
Researchers suggest that excessive consumption of protein for building muscle mass could have a negative impact on the body. However, wide-range of protein is best to maintain balance. Amino acids have long been touted by the fitness and bodybuilding communities for their muscle building benefits. From ultra-bulk protein powders to lean mass-promoting snack bars, there’s no shortage of products available for those seeking a muscle boost.
However, protein’s popularity has also meant that less attention has been paid to researching its potentially negative side-effects.
According to the study published in the Journal of Nature Metabolism, excessive consumption of branched-chain amino acids (BCAAs) may reduce lifespan, negatively impact mood and lead to weight gain.
BCAAs stands for branched-chain amino acids. It’s a group of three essential amino acids: leucine, isoleucine and valine, and are most commonly found in red meat and dairy.
BCAAs great for adding muscle mass, but science says you could pay for it later.
Researchers have investigated the complex role nutrition plays in mediating various aspects of metabolic health, reproduction, appetite and ageing.
“While diets high in protein and low in carbohydrates were shown to be beneficial for reproductive function, they had detrimental effects for health in mid-late life, and also led to a shortened lifespan,” one of the researchers, Dr Samantha Solon explained.
“What this new research has shown is that amino acid balance is important. It’s best to vary sources of protein to ensure you’re getting the best amino acid balance.”
The current research examined the impacts that dietary BCAAs and other essential amino acids such as tryptophan had on the health and body composition of mice.
“Supplementation of BCAAs resulted in high levels of BCAAs in the blood which competed with tryptophan for transport into the brain,” explained one of the researchers, Professor Stephen Simpson.
“Tryptophan is the sole precursor for the hormone serotonin, which is often called the ‘happiness chemical’ for its mood-enhancing effects and its role in promoting sleep. But serotonin does more than this, and therein lay the problem,” he added.
Dietitian and public health nutritionist Dr Rosilene Ribeiro recommend eating a wide range of proteins.
It’s important to vary protein sources in order to get a variety of essential amino acids, through a healthy and balanced diet rich in fibre, vitamins and minerals.
BCAAs are essential amino acids present in protein-containing foods, with red meat and dairy being the richest sources. Chicken, fish and eggs are also nutritious sources of BCAAs.
Vegetarians can find BCAAs in beans, lentils, nuts and soy proteins.
Know the severity of falling sick in the morning
While sickness comes irrespective of the time, the severity of afflictions ranging from allergies to heart attacks differs in the morning from that in the night highlighted a new study. The study was published in the Journal Trends in Immunology which compiled studies, predominantly in mice, that looked at the connection between circadian rhythms and immune responses.
The body reacts to cues such as light and hormones to anticipate recurring rhythms of sleep, metabolism, and other physiological processes. The numbers of white blood cells, in both humans and mice also oscillate in a circadian manner.
Taking into account the above-mentioned facts, researchers in the study found that:
Heart attacks in humans are known to strike most commonly in the morning, and research suggests that morning heart attacks tend to be more severe than at night.
In mice, the numbers of monocytes, a type of white blood cell that fights off bacteria, viruses, and fungi –are elevated in the blood during the day. At night, monocytes are elevated in infarcted heart tissue, resulting in decreased cardiac protection at that time of day relative to morning.
Parasite infections are time-of-day dependent. Mice infected with the gastrointestinal parasite Trichuris muris in the morning have been able to kill worms significantly faster than those infected in the evening.
Allergic symptoms follow a time-of-day dependent rhythmicity, generally worse between midnight and early morning. Hence, the molecular clock can physiologically drive innate immune cell recruitment and the outcomes of asthma in humans, or airway inflammation in mice, the review notes.
“Investigating circadian rhythms in innate and adaptive immunity is a great tool to generally understand the physiological interplay and time-dependent succession of events in generating immune responses,” said senior author Christoph Scheiermann, University of Geneva.
ICMR develops affordable quick test kits for diagnosing genetic bleeding disorders
The Indian Council of Medical Research (ICMR) has developed a cost-effective and rapid point-of-care test kit for diagnosing genetic bleeding disorders such as haemophilia A and Von Willebrand disease (VWD).
Diagnostics which are currently available require special equipment and are expensive.
“Both Haemophilia A and VWD are under diagnosed disorders in our country. There are only handful of comprehensive diagnostic centres for bleeding disorders,” an official at ICMR said.
“Lack of awareness and diagnostic facilities, high cost of tests are some of the factors for under-diagnosis of bleeding disorders in our country,” he said.
According to the ICMR, the kit is the world’s first point-of-care test for specific diagnosis of any common bleeding disorder and costs less than Rs 50 in comparison to existing conventional test that cost around Rs 4,000 to Rs 10,000.
The newly developed kit would help in diagnosis within 30 minutes of blood sample collection. Also, this will be available at any level of health care system including primary health care centres (PHCs) since it does not require any special expertise or infrastructure.
Worldwide, incidence of Haemophilia A is 1 per 10,000 male births and that of VWD is around 1 per cent of the general population.
“In India, there is no epidemiological data. We may have roughly 80,000-1,00,000 severe Haemophilia cases in our country, but the total number registered with Haemophilia Federation India (HFI) is only around 19,000,” the official said.
Patients with severe Haemophilia A or VWD can have life threatening spontaneous or post-traumatic bleeding like brain haemorrhage and gastrointestinal bleeding. In emergency medical setting, it is important to have a quick diagnosis of bleeding disorders for treatment.
This rapid test kit can be used for the diagnosis of menorrhagia cases/ post-partum haemorrhage (PPH), gynecological complications among others.
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