Who loves to go on a diet? Bet no one raised their hands to this one! Dieting is perhaps the last thing anyone wants to do. Not only are they monotonous and restrictive, some fad diets are unhealthy too. Research suggests that 9 out of 10 people fail to follow a diet religiously. And those who slim down with the help of these diets experience a sudden drop in their metabolism. This makes it harder for them to lose weight. Experts believe that dieting and body cleanses are not the ideal technique for weight loss in the long run. They do not help you achieve a healthy BMI and maintain it. Instead, they believe in some science-backed methods of weight loss.
Here are 6 best ways of losing weight backed by science which have nothing to do with dieting.
- Stay hydrated
Sometimes people confuse thirst with hunger. Most of the times, these people are dehydrated. They mix it with hunger pangs and end up eating too much. In this situation, one must drink water to curb the thirst. A study showed that people who drink more water consume lesser calories throughout the day. This is because water keeps them satiated for a longer period of time. These people consumed less sugar, salt, fat and cholesterol as well. If you feel that drinking just water is monotonous, you can zest it up a bit by adding some lemon juice, orange juice or honey to it.
- Aim for 7 to 8 hours of sleep
Most of us underestimate the importance of a sound sleep in our lives. We feel that we can operate well even without sleeping, which in no way is true. Experts say that lack of sleep could literally be killing us. Lack of sleep is one of the reasons why you feel hungry more often and eat more. Research shows that sleep-deprived people are more likely to gain weight in the long run. It snoozes that part of the brain which tells us that we are satiated.
- Take time to eat breakfast
Most of us are in a hurry early in the morning. Those few minutes of laziness cost us our breakfast time. Sitting and enjoying breakfast is also beneficial for your health. Experts suggest that people who have a healthy and filling breakfast are less likely to put on belly fat as compared to those who skip their breakfast every morning. These people put on five to eight pounds every year. Breakfast meal may not be big and heavy. It should be enough to keep you full for long and prevent you from impulsive eating.
- Include a mid-morning and mid-afternoon snack
One way of inducing weight loss is eating well at longer intervals and the other way is eating a small amount of food at shorter intervals. So eat a moderate breakfast and then have a mid-morning snack. Then have your lunch and include a mid-noon snack. This way you won’t binge-eat and stay full as well. It will cut down your calorie intake and induce weight loss in the long run.
- Exercise in the morning
Studies show that working out in the morning on an empty stomach helps you lose 20% more weight than others.
This is attributed to the fact that early morning workouts use up stored fat as fuel. If you are worried that this may spike up your appetite, relax! Experts reveal that this practice has no effect on your appetite. They suggest that drinking a chocolate-flavored drink for recovery will help you achieve this.
- Include more nuts and fruits in your diet
Nuts and fruits are the best mid-day snacks. Nuts are a great source of healthy fats and proteins. These nuts reduce your risk of heart disease by lowering bad cholesterol levels. Fruits are a great way of adding nutritious fiber to diet.
It gives your vitamins, minerals and water. All sorts of fruits should be included in diet to get maximum benefits.
Never ignore the common signs of A Heart Attack in Women
Every person knows the common signs of Heart attack is chest pain. It’s not like how it is shown in movies where a man is shown gasping for breath, clutches his chest and falls on the ground. When it comes to real life, the symptoms of heart attack are more than just pain in the chest. Yes, chest pain is a symptom of heart attack, but there are other subtle signs of cardiovascular problems, which are important to know. As per studies, women do mostly feel chest pain when they suffer from a cardinal problem, there are few other signs you should be cautious about. If these signs are overlooked then it can even turn fatal.
The common signs of a heart attack one should not ignore in women
- Do you feel uncomfortable pressure in your chest?
One of the most common signs of a Heart attack in women. If you are feeling pressure and tightness around your chest, then ask for help. Pain can happen anywhere in the chest, it is not necessary to be the middle of the heart. Do not brush off the situation just because the pain is on the left side.
- Breathing Difficulty
Uneasiness and difficulty in breathing is another sign of heart attack in Women. If you are not able to catch your breath and move around even a little bit, then it is an indicator that something is not right with your heart.
Sweating on a sunny day or due to intense workout is normal, but if it is random then you should immediately call someone for help. Profuse and sudden sweating can be a sign of a cardiovascular problem. This sign is easily confused with night sweats or hot flashes, which is common with age Overlooking this can be dangerous for you.
- pain experienced in both the arms
It is not necessary that pain be experienced only in the chest or in the middle of the heart. At times it can even be on the left or right arm, or even in the upper abdomen. It is important to note that any type of pain above the waist could be due to a heart problem. The pain could be irregular or intense
- The most common sign Dizziness
Nausea and vomiting are common symptoms in women. These signs of a heart attack are mostly confused with food poisioned or gastrointestinal issues. But if you are experiencing nausea and vomiting along with pain in the upper part of the body, then it is time immediately rush to the hospital.
One feels very exhausted, but just like other signs of heart attack, if you feel excessively tired than usual then you get yourself checked. You would actually feel overwhelmed and would not be able to perform any other activity. This sign is often mistaken for anxiety. If you suddenly feel fatigued and uneasy then speak to your practitioner.
Cutting screen time may reverse sleep problems in teens
Limiting exposure to blue-light emitting devices such as phones and laptops in the evening for just a week can help teenagers improve their sleep quality and reduce symptoms of fatigue, lack of concentration and bad mood, a study has found.
Recent studies have indicated that exposure to too much evening light, particularly the blue light emitted from screens on smartphones, tablets and computers can affect the brain’s clock and the production of the sleep hormone melatonin, resulting in disrupted sleep time and quality.
The lack of sleep does not just cause immediate symptoms of tiredness and poor concentration but can also increase the risk of more serious long-term health issues such as obesity, diabetes and heart disease.
Other studies have suggested that sleep deprivation related to screen time may affect children and adolescents more than adults, but no studies have fully investigated how real-life exposure is affecting sleep in adolescents at home and whether it can be reversed.
Researchers from Netherlands Institute of Neuroscience, the Amsterdam UMC and the Dutch National Institute for Public Health and the Environment, investigated the effects of blue light exposure on adolescents at home.
Those who had more than four hours per day of screen time had on average 30 minutes later sleep onset and wake up times than those who recorded less than one hour per day of screen time, as well as more symptoms of sleep loss.
The team conducted a randomised controlled trial to assess the effects of blocking blue light with glasses and no screen time during the evening on the sleep pattern of 25 frequent users.
Both blocking blue light with glasses and screen abstinence resulted in sleep onset and wake up times occurring 20 minutes earlier, and a reduction in reported symptoms of sleep loss in participants, after just one week.
“Adolescents increasingly spend more time on devices with screens and sleep complaints are frequent in this age group,” said Dirk Jan Stenvers from the Amsterdam UMC.
“Here we show very simply that these sleep complaints can be easily reversed by minimising evening screen use or exposure to blue light,” Stenvers said.
“Based on our data, it is likely that adolescent sleep complaints and delayed sleep onset are at least partly mediated by blue light from screens,” he said.
Common chemicals can increase risk of metabolic disorders
Do you know that your everyday exposure to everyday harmful chemicals can land you into serious trouble?
A recent study has found that people exposed to chemicals called Phthalates, increasing the risk of metabolic disorders. The study was discussed in the meeting, ‘ECE 2019’. Researchers found a correlation between levels of phthalate exposure and markers of impaired liver function, which are indicators of increased risk of obesity, diabetes and heart disease.
These findings suggest that more actions may need to be taken to reduce people’s exposure to these potentially harmful, yet commonly used chemicals. Phthalates are common additives used in manufacturing to produce plastics and they can be found in numerous everyday items including milk, bottled water, instant coffee, perfume, makeup, shampoo, toys and food packaging.
Exposure to endocrine-disrupting chemicals has previously been implicated in causing serious harm to fertility and development, as well as increased obesity risk in rodents and people.
However, no studies have directly investigated how Phthalate exposure is associated with obesity and metabolism. In this study, Professor Milica Medi Stojanoska, one of the researchers correlated the levels of Phthalate absorbed by people with their body weight, type 2 diabetes incidence and markers of impaired liver and metabolic function.
Higher exposure to the chemical was associated with increased markers of liver damage, insulin resistance and cholesterol in people with obesity and diabetes.
Prof Stojanoska says, “Although a small association study, these findings suggest that not only do phthalates alter metabolism to increase the risk of obesity and diabetes but that they are also causing toxic damage to the liver.”
Prof Stojanoska’s research is now looking at the effects of endocrine-disrupting chemicals on human health in adults, adolescents and babies.
“We need to inform people about the potential adverse effects of endocrine disruptors on their health and look at ways to minimise our contact with these harmful chemicals,” adds the professor.