Sunday, January 21, 2018

Easy Changes To Help You Lose Weight

We all know that being overweight can cause serious health problems. Many of us 
don't always have the time to exercise and that, in part, leads to the high obesity 
rates we see in the western world. At the moment, adult obesity rates in 
western countries has climbed to record levels, passing 25% of the population 
- that's one in four people!
According to the CDC, being overweight can lead to many potential health 
  • Coronary heart disease
  • Type 2 diabetes
  • Cancers (endometrial, breast, and colon)
  • Hypertension (high blood pressure)
  • Dyslipidemia (high cholesterol or high levels of triglycerides)
  • Stroke
  • Liver and gallbladder disease
  • Sleep apnea and breathing problems
  • Osteoarthritis (a breakdown of the cartilage and bone within a joint)
  • Gynecological problems (abnormal periods, infertility)
What many people don’t know is that by making ten minor changes in your daily 
routine, you can start losing weight quickly.

1. Don’t stress
Stress is the enemy of caloric-burn. A stressed body reduces the amount of 
calories it burns and changes the way it metabolizes food. A recent research 
at Ohio State University showed that women who report stress burn an average 
of 100 calories less than women who weren’t under stress. Consider doing 
Yoga, as it both helps you relax and burn calories.

2. Stay cool
Keeping the room temperature between 16–25 °c (62-77 °f) forces your body
 to burn calories in-order to warm up. If you drink cold water, you’ll burn 

25% more calories than if you drink room-temperature water.

3. Drop the mid-morning snack for a mid-afternoon one
Most nutritionists recommend splitting your meals into smaller ones throughout 
the day.. The Journal of the American Diabetic Association reports that a 
recent study found that a mid-afternoon snack works better than a mid-morning
 snack when trying to lose weight.


4. Use your non-dominant hand when you eat
By switching hands, you’re more ly to eat less - a finding reported by the 
University of Southern California. The reason is that much of our hunger 
and eating is based on habits. By breaking these habits we become more 
aware of what we’re doing, and reduce the automatic eating patterns we've 

5. Sniff a banana or a green apple
Yup, don’t eat them, just sniff them! The smell of bananas and green apples 
suppress appetite just how sizzling steak or fresh bread awakens it. Scientists 
aren’t sure why it happens, but the common theory is that taste is 90% 
smell, so smelling food confuses the body into thinking it’s been eating.


6. Do your exercise in the morning
A research in Brigham Young University found that women who exercise in 
the morning are less hungry and more physically active. However, 
the hunger-suppression effect only lasts while the body temperature is 
high (which happens when you exercise), so you should also perform small 
workouts throughout the day (take the stairs, walk home, etc.) to maintain a 
higher body temperature.

7. Eat with men
Women tend to be more self-conscious around men, leading them to eat 
less by an average of 100 calories.

8. “Low Fat” is a lie
The University of Cornell found that, on average, people will eat 50% more 
food if it’s labeled “low fat”. The researchers believe that it’s a psychological 
effect – you see a food is “healthier”, so you feel you can eat more of it. When 
you see a product with “low fat” or “diet” written on it, eat it as if it’s full fat 
and you’ll start shedding away your weight.

9. Get prunes in your diet
Eating 5-6 prunes a day helps you lose about 4.4 lb (2 kg) in 12 weeks. This 
was found by the University of Liverpool, and the researchers are speculating 
that the weight is lost thanks to “increased bowel activity”, but without 
any adverse effects.. So, add prunes to your diet, your body will thank you for 


10. More proteins
Proteins take longer to break down compared to carbs and fat, forcing 
the body to increase its metabolism rate by 20%. The slow digestion also 
means you get full faster and stay full for longer periods of time. So add 
an egg, a piece of chicken or fish, or some lean beef to your meal - it will give 
you plenty of protein, with a diet that doesn’t feel a diet!


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