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Healthy weight loss plan: 5 simple tips to stick to your diet and get rid of belly fat fast – Times Now

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5 simple tips to stick to your diet and get rid of belly fat&nbsp | &nbspPhoto Credit:&nbspThinkstock

New Delhi: If losing weight was at the forefront of your mind at the start of the year, chances are you’ve have already experienced some challenges by now. Truth is, sticking to a strict calorie controlled diet isn’t easy for the majority of people trying to slim down. But, maintaining a healthy diet and lifestyle is the best strategy for weight loss. It will also improve your overall health as well as reduce your risk of diseases.

A number of studies have shown that being aware of calorie intakes is important when it comes to slimming down, mainly because even short periods of accidental overeating can cause weight gain or hinder your ability to get rid of that stubborn belly fat. Hence, understanding how easy it is to overeat can help with weight loss as it can help you to be more aware of dietary choices. Here are five simple ways to help you eat healthy and stick to your weight loss plan. Read – Weight loss: 5 foods that detox your body & burn belly fat in just 1 day without dieting or exercising

Keep junk out of sight

The saying ‘out of sight, out of mind’ definitely applies here – you’re more likely to eat unhealthy food when surrounded by junk and processed foods. Make sure that those unhealthy food items are out of the house to increase the odds of reaching your weight loss goals.

Practice mindful eating

Studies have shown that adopting a mindful eating habit increases your chances of making healthy, lasting behavioural changes. Take time to enjoy what you eat and appreciate its ability to nourish you. It will improve your relationship with food and may even help stop binge eating. Read – Weight loss on a vegan diet: How you can use almond milk for burning belly fat

Set realistic goals

While focusing on nutritious foods has many health benefits, your weight loss goals may backfire if you try to lose weight too quickly. Research shows that obese people who expect to lose a lot of weight are more likely to drop out of a weight loss programme. Set realistic plans to increase your chances of staying on track.

Flexibility is the key to success

It is likely that you’ll need a certain degree of flexibility regardless of which dieting approach you pick – since most diets will require some compromise. All it takes is being more conscious of food choices in the days before or after a special occasion, perhaps, you can increase your exercise levels to counter any excesses.

Don’t forget to exercise

Remember, diet and exercise go hand in hand especially if your goal is to lose weight. Research has shown that making both dietary and physical activity changes at the same time will help you see great results. You cannot expect to achieve your fitness goals fast by doing one and ignoring the other – it’s as simple as that!

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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Cutting out on these foods can help combat gastrointestinal issues – Times Now

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Cutting out on these foods can help combat gastrointestinal issues (Representational Image)&nbsp | &nbspPhoto Credit:&nbspGetty Images

London: Cutting out specific foods can alleviate gastrointestinal issues for physically active people, especially a runner, researchers say. The study, conducted by researchers from the Anglia Ruskin University in Britain, showed that a low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (or FODMAP) diet reduces some of the issues caused by exercise such as stomach cramps and bloating, and improves a person’s perceived ability to exercise.

FODMAP foods include those containing lactose (milk, yoghurt and cheese), fructans (found in cereals, bread and pasta), galactic-oligosaccharides (legumes and onions), excess fructose (for example in apples, pears and asparagus) and polyols (often added as a food additive).

“We found a clear benefit when following the low FODMAP diet, with a reduction in exercise-related gastrointestinal symptoms amongst otherwise healthy, recreational runners,” said Justin Roberts, Principal Lecturer at the varsity.

For the study, the researchers involved a group of healthy recreational exercisers.  Everyone in the group followed two eating plans for one week at a time, with the key difference being the FODMAP content.

The findings, published in the Journal of the International Society of Sports Nutrition, found that 69 per cent of those following a low FODMAP diet experienced an improvement in symptoms and were able to exercise more frequently and at a higher intensity.

In addition, the improvement in perceived pain, in conjunction with reduced experiences of bloating whilst on a low FODMAP diet, is likely explained by a reduction in intestinal water volume and gas production, caused by fewer indigestible carbohydrates available for fermentation in the gut.

However, further studies are needed to examine the benefits of this diet when combined with long-term training strategies. It is important that people take care if deciding to follow a low FODMAP diet, as reductions in total caloric and carbohydrate intake may impact on nutritional quality, Roberts suggested.
 

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New technique to measure blood clot developed: Details inside – Times Now

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New technique to measure blood clot developed (Representational Image)&nbsp | &nbspPhoto Credit:&nbspGetty Images

London: Scientists have developed a new technique that allows them to measure blood clotting as well as the formation of free radicals, that leads to the build-up of blood clots, which in turn cause heart disease, stroke and dementia. The technique, led by the University of Exeter researchers, investigates a part of the blood clotting process which focuses on the ways in which platelets from blood samples clump together.

“This method may be useful for future studies looking into new anti-platelet treatments for diseases such as diabetes, where clotting is disturbed and increases the risk of heart attack or stroke,” according to the study detailed in the Haematologica journal.

The researchers discovered that the enzyme NADPH Oxidase is critically important for the generation of free radicals, the stimulation of blood clotting and the promotion of blood vessel damage in patients.

They successfully used the technique in mice and human cells. Their aim is to better understand how blood cells function, which will help to develop new drugs against blood clotting diseases or to test the risk of clotting diseases in patients.

“We’re really excited to discover this new technique and its potential to understand how blood vessel diseases develop. For the first time, we can now simultaneously measure blood clotting and the formation of free radicals,” said lead author Giordano Pula, from the Exeter Medical School. 

“We know they play a key role in blood vessel damage caused by ageing, diabetes, obesity and chronic inflammation. We’re currently using this technique in our efforts to develop a new treatment to protect the blood vessels in diseases such as heart diseases, stroke, obesity, and vascular dementia,” Pula added.
 

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Simple Tips to Boost Heart Health at Work – Bel Marra Health

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February is heart health month. To ensure you’re working on improving your heart health, we wanted to share with you our simple tips to boost your heart while at work. It can be hard to always be active and eat the right foods, which are critical components of a healthy heart. This is why we want to provide you with easy steps to take to start improving your heart.

If you work a typical nine to five job, you’re likely pretty inactive during that time. For some of you, this may also mean you aren’t surrounded by the best food options either – unless you pack your own lunch.

To boost your activity levels, there are things you can add to your daily workday. For starters, if you are in a high building, consider taking the stairs more often. If you sit all day, remind yourself to move around each hour.

As mentioned, packing your own food and snacks is a good option so that you don’t binge on unhealthy foods. Pack your lunch bag with nuts, fruits, and seeds to keep you energized.

Lastly, work can be stressful, and stress can take a real negative toll on your heart health. Finding healthy ways to manage your stress can lead to better heart outcomes. This could involve stepping out for some fresh air, taking a few moments to concentrate on your breathing, or carrying around some essential oils with you to calm you down. Whatever healthy option you use to reduce stress, your heart will thank you for it.

These tips can go a long way in better controlling your cholesterol, blood sugar, blood pressure, and even weight, which are all contributing factors to heart health.


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