Lots of people swear by Zumba for weight loss, but does it really work? The answer is YES, it does work out really well for effective weight loss process along with many other amazing benefits. This form of workout was invented by Beto Perez, and now it has become a raving hit at the fitness centers worldwide. Zumba fans welcome the killer workout with the catchy music. It is a combination of samba, salsa, hip-hop and mambo, which makes it an ultimate fat burner that will have you sweating within minutes. Let’s explore the major benefits of including Zumba in your routine to shed off those extra pounds-
1. Weight loss
Undoubtedly the best advantage of including Zumba in your workout routine is the spectacular weight loss results this new fitness craze can bring. It boosts the weight loss process by burning around 800-1000 calories in an hour, which is a huge number. It is an extremely fun workout that will improve the working of your cardiovascular system, which plays an active role in fighting the unwanted weight.
2. Complete body toning
Along with weight loss, this workout also helps to tone the entire body as well as it contributes in increasing your muscle mass and strengthening your body. While doing Zumba you unknowingly engage yourself in high-intensity workout moves like squats and lunges, which tone your body from head to toe. Though such results can be easily achieved via other forms of exercises as well but, Zumba is different as it is not boring and repetitive in nature.
It is really difficult to fall in love with your workouts but with Zumba this problem easily gets fixed. This form of workout has so much fun that you would actually be looking forward to your next workout session. This level of motivation will make the process of weight loss a lot more faster and happier. So if you need motivation Zumba is the way to go!
4. Get social
Going to a Zumba class is a new way to make friends and get social. All the members of the group are directed towards one goal that is to stay healthy and lose weight, which makes it easier to socialize with them. Every workout session becomes a party and you tend to achieve your goals faster without even knowing. So get fit by connecting with like-minded people by joining a class now!
5. Metabolism booster
Zumba plays an active role in burning out calories even when your body is at rest. A higher metabolic rate indicates that you have a healthy body, so give your body the boost now. Along with this, it burns around 800-1000 calories in an hour which makes it very clear that you can have a treat or two without feeling guilty.
6. Stress reliever
Zumba is a great stress buster and works as a perfect therapy for your body. It is a perfect way to bust out all your stress that you accumulate throughout the day. The music and upbeat moves help in releasing the mode improving hormones – endorphins. Along with this, when you are relaxed you will have a more sound sleep, which also contributes in fastening the weight loss process. Overall, it contributes in long and healthy life by reducing tension/stress, blood pressure management and other lifestyle related diseases.
7. Suitable for every age
Age is not a road blocker for this workout form. It is perfect for all age group as it combines a lot of fun element and exercise with music/dance. Zumba makes people of all ages and from all walks of life, feel active and healthy. So don’t worry just go and shake it off!
Zumba is a perfect blend of dance with aerobics. It plays a very active role in increasing body’s flexibility and also stretches your muscles. If you stick to this workout form on a regular basis, stretches such as touching your toes and doing full splits will become a reality in no time.
9. Boosts immunity
Zumba is an intense workout form that helps you go beyond your limits. Daily activity is often considered a major factor in improving the overall health and also boost the immunity levels. When you workout the blood gets pumped up and immune fighting cells are transported to the required areas, which ultimately helps in fighting off the disease. This is not a special benefit of Zumba, but it definitely is the most interesting and fun way!
10. Beautiful skin
A Healthy body leads to a healthy and beautiful skin. Every move of Zumba is targeted towards a specific body part, which makes it a full body workout. Dancing to fast beats will make you sweat, which will increase water intake. Drinking a lot of water will help your body to flush out all the toxins, which can cause pimples, acne, rash, blotches and disorders on your skin’s surface. Make a routine to do Zumba daily for 40-50 mins daily, and you’ll notice a visible improvement in your complexion!
Join a Zumba class now to reap all these benefits and have a healthier and happier lifestyle! **CHEERS**
We all know that eating certain foods can trigger an uncomfortable period of acid reflux however; experts have now found that excess weight, even if it’s a relatively small amount, can result in or worsen GERD symptoms. A 2006 study in the New England Journal of Medicine showed that even small changes in weight in a person with a normal BMI can elevate the severity of GERD or acid reflux.
This study examined the correlation between BMI and the presence of symptoms of GERD. Participants of the study who had a BMI of 25 to 30 were classified as overweight and results showed that these people were twice as likely to experience acid reflux as a person with a normal BMI. Participants who were obese with a BMI of above 30, were thrice as likely of developing GERD symptoms such as chest pain, discomfort, heart burn and difficulty swallowing. However, even people with normal body weight or a BMI of 21 to 25 were susceptible to GERD due to small fluctuations in their weight.
Apart from the aesthetics, one clear-cut benefit of losing belly fat is reducing your risk of GERD. Studies show that the excess weight in the midsection may be the cause of heartburn in most patients. This is because the excess fat in the abdominal region compresses the stomach and increases its internal pressure causing acid reflux. In addition, most people who are also overweight tend to have a high-fat diet which can worsen or trigger heartburn.
How to manage acid reflux
Just losing 10% of your body weight if you’re overweight can significantly improve GERD symptoms and your overall risk of many chronic illnesses. If you’re at your ideal weight, it is not advisable to lose weight to treat heartburn. In this case, seeking help from a doctor or changing your diet to make it more GERD-friendly by minimizing fat and oil and dairy may help. However, if you have a few extra pounds to lose, try losing them in a healthy and effective manner. Losing weight will not only treat your heartburn, it will also lower your risk of heart disease, cancer and diabetes.
Follow these weight loss tips to improve GERD symptoms:
1. Lower your fat intake
Eliminate fried food and other high-fat meals and see if this makes a difference. Reducing the fat in your diet will increase the pressure in your lower esophageal sphincter and help the stomach empty faster, thus reducing your chances of acid reflux.
2. Have small frequent meals
Having a large meal may put excess pressure in your stomach and cause acid reflux. Try having 4-6 small meals a day.
3. Avoid heavy meals in the evening
Having a heavy meal in the evening or night is not only linked to weight gain but will increase your risk of acid reflux too. Have your last meal 3 to 4 hours before bedtime to keep GERD symptoms at bay.
Swimming is an amazing and refreshing cardio workout, just like running and biking. It works the entire body and is a low-impact exercise, therefore, if you’ve just recovered from an injury, swimming may be a great way to start your fitness journey. It doesn’t matter if you can’t swim, with just a little practice; you’ll get hooked and will lose weight in no time.
The American Heart Association states that just 30 to 60 minutes of swimming for at least 4 days a week can help you lose weight and also reduce your risk of many chronic illnesses linked to lack of activity such as diabetes, heart disease, cancer, and stroke.
Most types of cardio workouts only work certain muscle groups. For example, biking is a great lower body workout. However, if you’re looking for something that works the entire body, swimming is definitely for you. Swimming also helps boost your cardiovascular health while strengthening your lungs and heart.
As mentioned earlier, swimming is a low-impact workout, which means it doesn’t put too much stress on the knees, back or hips like running or cycling. This makes it an excellent workout for individuals with joint pain. Talk to your doctor before starting any workout regimen and only begin swimming when he or she allows it.
Note that any workout will not lead to weight loss if coupled with an unhealthy diet and poor lifestyle choices. Therefore, if your goal is to lose weight, have a healthy and balanced diet with mostly clean and real food and minimum processed junk. This will maximize your weight loss efforts while you swim. Spend at least an hour day swimming thrice a week to yield results.
Note that beginners should always start slow. For the first week, start with intervals. Swim for 30 to 60 seconds and then rest for 30 seconds. When the workout becomes easier, swim for a longer time and bring down your rest interval. Your goal should be to be able to swim for longer with minimum breaks in between. For example, try to perform 20 laps or 500 meters without rest as the workout becomes easier for you.
If you’re an advanced swimmer, focus on keeping your heart rate up while swimming for best results. Try sprinting for three laps and then giving yourself an active rest period by swimming one lap slowly. Rest for 30 seconds, when required. Keep repeating this cycle until you hit 60 minutes.
Do you drink soda drinks? How often do you drink it? An average American drinks around 56 gallons of soda in a year. The innocent can of a soda drink contains 10 tsp of sugar and 160 empty calories. Soft drinks are a multi-billion dollar product in United States and with the increasing demand of the soda drinks it becomes really important to evaluate how they can influence a person’s health. With a little research we found that apart from hidden sugar and unnecessary calories there are some more serious reasons why you should quit drinking Coca-Cola and soda drinks now:
1) It’s not surprising that soda drinks are rich in sugar which results in weight gain, but studies have shown that people who drank soda drinks had a 70% increase in their waist circumference as compared to those who didn’t drink it! Along with this, people who drank more than two sodas per day saw a 500% waist expansion! Another study which was conducted on mice highlighted that it was the presence of aspartame, which resulted in raising the blood glucose levels ultimately resulting in weight gain!
2) Aerated drinks contain high levels of phosphoric acid which disturbs the body’s ability to absorb calcium resulting in osteoporosis, cavities and bone softening. Not only this, phosphoric acid also leads to a poor digestion process and blocks the nutrient absorption.
3) All colas contain phosphates, or phosphoric acid, that gives aerated drinks their tangy flavor and improves their shelf life. Phosphoric acid is responsible for heart and kidney problems, muscle loss, osteoporosis, and also triggers aging. FASEB journal published a study in a 2010 issue which stated that the excessive phosphate levels found in sodas caused lab rats to die five weeks earlier than the rats whose diets had more normal phosphate levels.
4) Nonprofit Center for Science in the Public Interest petitioned the Food and Drug Administration to ban the use of artificial caramel color in making of Coke, Pepsi, and other colas brown. The main reason to do so is the presence of 2-methylimidazole and 4-methylimidazole, which has been responsible to cause cancer in animals. According to California’s Strict Proposition just 16 micrograms per person per day of 4-methylimidazole is enough to pose a cancer threat, and most popular brown colas, contain 200 micrograms per 20-ounce bottle.
5) The water used for the production of soda and aerated is simply a tap water, which is likely to contain chemicals like chlorine, fluoride and traces of heavy metals.
6) It is found that most of the aerated drinks are high in caffeine content, which has been the main cause for many types of cancers, breast lumps, high blood pressure. etc. Along with this, the high sugar sodium and caffeine present in these drinks dehydrates the body and over a long period of time can cause chronic dehydration.
7) The cans in which sodas are sold are lined with an epoxy resin called bisphenol A (BPA), which is known to interfere the normal functioning of hormones. This can result in everything from infertility to obesity and diabetes and some forms of reproductive cancers.
8) One of the main ingredient used in the production of aerated drinks is derived from corn. 88% of the corn grown in U.S. is developed genetically to resist toxic pesticides or engineered to create pesticides within the plant itself. There are no studies and results which can prove or disprove the impact of these crops oh humans. Scientists have found that, in animals, GMOs (genetically modified crops) is responsible for digestive tract damage, accelerated aging, and even infertility. Apart from this a study in France, found that rats that were fed GMO corn for their entire two-year lifespan developed mammary tumors and died earlier than rats that ate non-GMO corn.
9) Sodas and aerated drinks are also a major cause for dental problems. Regular intake of soda causes plaque to build up on the teeth, which can further lead to cavities and gum diseases.
10) Soda drinks have no nutritional content at all. Not only that there are many dangerous and harmful effects of drinking soda, but there is not a single positive benefit to outweigh them. Soda is an unnatural substance that only harms the body.
Since many years, the most loved nutrient by muscle and strength trainers is Protein, but recently it has gained popularity amongst weight watchers as well. As soon as the name of this nutrient is heard a mental image of strength and power of will is formed amongst all individuals. The basic definition of the term Protein is that it a chain of amino acid, which form the building blocks of tissues in human body. Protein plays a proactive role in building healthy bones, skin, hair, muscle, cells, and also enzymes (involved in nearly every function of the body).
Regular intake of adequate protein triggers proteins synthesis and faster building of muscles because of which it is considered really essential nutrient for all athletes. Along with this, consumption of this nutrient also helps in improving the body composition, elimination of hunger and lower body fat. They also have an active role to play in aiding many health issues like sleep, blood pressure, cardiovascular diseases, etc. These benefits of this super-nutrient are still unknown because of which people wonder if it safe to consume to it or will it really boost the weight loss process. We are here to solve all your questions by highlighting some of the major benefits of adequate consumption of protein-
1. Reduced hunger levels
High-protein diets are known to help in weight loss process as they lower down the hunger levels. Proteins are really filling in nature and when consumed in adequate levels they provide high satiety value. A study has shown that if a person increases 1% of protein intake the calories consumption level lowers by 32-50 calories.
2. Less belly fat
Various studies have proven that consumption of a high-quality diet with at least 10 grams of essential amino acids results in lowering down the fat around you belly. 10 gms of these acids build the threshold against fat gain as protein synthesis is initiated in the body, which ultimately results in more muscle mass, higher energy levels and greater thermic effect of food.
3.Fuels fat burning
It is quite strange but is scientifically proven that your body cannot effectively burn and use fat as energy if it doesn’t have help from proteins. When you are on a weight loss regime, your body is losing both muscles and fat. At this time, it is important to increase the consumption of proteins which fuels the fat burning process and preserves calorie-burning lean muscle.
4. Muscle repair & growth
After an intense workout session, your body definitely needs a boost and that’s where proteins come in. When you are on strength training regime even then the consumption of proteins is essential as it allows your muscle to repair and grow quickly.
5. Improved bone density
Consuming higher levels of proteins helps in improving the bone density and thereby reducing the risks of osteoporosis. Though there have been many misconceptions about proteins being bad for bones, but studies have proved that the amino acids present in this nutrients helps in improved bone building. Along with this, it triggers the working of IGF-1 hormone which is also a major regulator of bone metabolism.
6. Faster recovery from injuries
The accelerated protein synthesis results in faster repair of injuries and strengthening of connective tissues which reduces the risk of future injuries as well. Along with this, the higher levels of amino acid prevent muscle atrophy, which lowers down the natural recovery speed of the injury.
7. Better sleep
It has bee proved over time that high-protein diets allow people to sleep better without any disturbance in comparison to any other diet. This is because this nutrient triggers the chemical transmitter of the body which keeps you energies and active throughout the day and sleepy and restful at night.
8. Greater life span and better quality of life
Some of the essential elements to boost up human life span includes physical strength, lower BP levels, muscle bones, bone health etc. When you prefer protein diets in comparison to carbs diet along with above health improvements you also tend to improve the blood sugar tolerance, insulin health, and heart diseases risk as well. Low intake of protein is a strong factor which is responsible for the death of aging people as it leads to functional decline and frailty. Animal studies have also shown that higher levels of amino acids can increase the lifespan in humans by nearly 10 years!
So, now it is the right time to make this nutrient an essential intake on the daily basis. Here we have a high protein meal plan along with the list of some good source of proteins to help you make better food choices-
Healthy protein meal plan
Breakfast: 2egg omelette made with olive oil, 1 ½ cup of chopped tomatoes, mushroom, and onion; served with 1 slice of multigrain toast.
Lunch: One medium multigrain roll with 100 grams of skinless chicken and 2 bowls of vegetable salad.
Snack: Veggie sticks with 2 tbsp of hummus or small low-fat fruit smoothie + protein powder
Dinner: 100 grams of sliced cooked lamb (150 grams raw) with 1 cup brown rice and 2 cups of stir-fry veggies.
Good sources of protein
Low-fat dairy products
Nuts and seeds
Beans and lentils
Soy products such as tofu
Coconut sugar also known coco sap sugar or coconut palm sugar, is not produced from coconuts. It is a product of the coconut tree, or more specifically the sap obtained from coconut tree’s flower buds. Coconut sugar is prepared by boiling and dehydrating the sap of coconut palm. The granules are brownish and larger in comparison to the standard table sugar. The question which generally arises in the minds of weight watchers is that whether this type of sugar is actually healthier in comparison to its alternatives or is it just another pretty name for a sweetener? The answer is very clear that coconut sugar offers the same amount of carbohydrates and calories as the standard table sugar (about 15 calories and 4 gms of carbohydrate per tsp), but the added benefits of coconut sugar are responsible to make it a hot commodity in the health food world. Some of the major benefits of coconut sugar which differentiate it from regular table sugar are stated as under-
1. Coconut sugar isn’t a nutritional superfood, but it does offer a good amount of vitamins and minerals than white table sugar. It contains trace amounts of vitamin C, potassium, phosphorous, magnesium, calcium, zinc, iron and copper. Along with this, coconut sugar also provides small amounts of phytonutrients, such as polyphenols, flavonoids and anthocyanidin, and antioxidants. Apart from this, it also contains vitamin B inositol, often used as a mood booster.
2. It contains very less amount of fructose, which is a type of sugar human body converts to fat quickly. Only your liver can break down fructose, and one of the results of this breakdown is triglyceride, which is again a form of fat. Additional consumption of fructose must be avoided for better health. Coconut sugar has 45% fructose which is very less in comparison to other sweeteners.
3. The main role of glycemic index is to measure the effect of carbohydrates on blood sugar levels. Foods that have high glycemic index result in a spike in blood sugar level which is the main cause of sugar rush and subsequent crash. Not only this, the fast spikes also result in soared insulin levels that ultimately have some serious consequences for diabetics. Coconut sugar ranks just 35 on this index while regular table sugar ranks between 60 and 75.
4.Coconut sugar has 78% of actual sugar while nutrients, antioxidants, and minerals constitute the remaining 22% which makes it a better alternative in comparison to regular table sugar which is 100% sugar!
5. Regular table sugar and high fructose corn syrup don’t contain any vital nutrients and, therefore, are a source of “empty” calories. Coconut sugar owing to its source of origin does retain quite a bit of the nutrients like iron, zinc, calcium and potassium, along with some short chain fatty acids, polyphenols and antioxidants that also provide additional health benefits.
6. In 2014, The United Nations’ Food and Agriculture Organization classified coconut palm sugar as the most sustainable sweetener in the world. It’s source of origin, i.e. coconut tree use minimal amounts of water, especially compared to sugar cane production. It has no artificial ingredients and is not chemically altered in any way, which makes this product environment-friendly.
Overall this discussion can be summed up by highlighting that there isn’t much difference between white table sugar and coconut sugar in terms of calories, but the nutritional content and other associated benefits definitely make it a better choice.
What is the best time of the day to workout? The answer may vary based on individual preferences, energy levels, motivation levels, and schedules, but one of the best ways to make sure that your exercise routine does not get lost in the shuffle is to go for morning workouts. Morning workouts do more than just keeping you fit and controlling your weight. Getting up early shows positive effects on overall mental health and wellness, though it is hard to follow for prolonged periods. However, did you know that much like everything else, the early morning workouts have their pitfalls too? Read through the following points to explore the varied pros and cons of morning exercising:
PROS OF MORNING WORKOUT/strong>
1. One of the biggest advantage of morning workouts is that it keeps you refreshed for the entire day. In case you put off the exercise to later hours of the day, you are probably likely to deem it as unpleasant and put it off due to the numerous other things to be accomplished. Also, exercising in the morning is far more refreshing as compared to working out in the evening.
2. Exercising helps in releasing the mood booster hormones which help to increase optimism and self-efficacy, ultimately having a positive influence on the rest of your day! A study from the University of Glasgow showed that morning exercise boosts a person’s mood more than evening exercise. So with both mental and physical benefits, morning exercise sounds pretty good.
3. The Metabolic rate is higher in the morning as compared to evening and hence you tend to burn more calories in the morning. Along with this, the thermal effect of exercise (or activity) lasts at least four hours after a workout, which helps to increase the total calorie expenditure throughout the day.
4. If you want to lose weight faster go for morning exercises as they are more fruitful and show faster results.
5. Exercising in the morning is the key to disciplined lifestyle as you tend to go to bed timely to rise up early in the morning!
CONS OF MORNING WORKOUT
1. If you’re not a morning person, staying motivated to wake up in time to work out can be hard!
2. Your body temperature is at it’s lowest in the morning, meaning that your muscles will be colder and less flexible, which increase the risk of injury and reduces the efficiency of exercise.
3. It is not advisable for people who don’t sleep early as sleeping less would increase the health in terms of Diabetes, Obesity and short life span.
4. It is not advisable for people who sacrifice their sleep for a workout as they might be prone to accidents whilst Cycling or running due to lack of sleep.
So now you can evaluate the pros against the cons and take the decision that whether you would like to choose working out early in the morning or not.
Most people who start working out for weight loss measure their progress with the number of hours they spend working out on a treadmill or bike. It’s not difficult to accept and justify this approach as this is what everyone else seems to be doing at the gym too. After all, if you want to lose weight you have to put in your time, right? The answer is yes by working out for hours you will surely lose weight but the unfortunately it isn’t the healthy way to do it. This is because you are mostly losing water and muscle weight, which slows down your metabolism causing you to gain body fat. This workout pattern has been negatively re-compositioning your body; trading muscle for fat. When it comes to opting for a good workout for the purpose of fat loss, the most fruitful one is to go on a shorter but higher intensity sprints. This method of exercising for fat loss is known as high-intensity interval training, or HIIT.
High Intensity Interval Training
What exactly does one mean when he or she says that high interval training are more suitable for people who want to lose weight faster in comparison to long and steady periods of cardio? To answer this question in an easy to understand manner, let’s start the answer with an example – A typical jogger will pace himself at a steady clip over a fixed distance or period of time. If he intends to run for an hour, he will jog at a pace which will help him in sustaining and completing his goal. On the other hand, HIIT training involves doing short but intense running sprints where the runner is required to run as fast as possible. When running on a treadmill this means cranking up the incline and increasing the speed drastically. The period of exercise is very short ranging anywhere between 15-60 seconds but during this duration the individual pushes him as hard as possible. The total time of exercises is not more than 10-20 minutes and with a short break after each repetition. HIIT training takes less time to achieve the same results as longer, slower running – but it’s certainly not easier.
Is sprinting combined with interval training really more effective for fat loss than a steady jog or is it just a myth? International Journal Sport Nutrition and Exercise Metabolism conducted a study by dividing a group of male students in two sets – 30 minutes of steady jogging, or 2 minutes of intensive sprint interval training – 3 times a week for 6 weeks. The results of the study indicated that the interval spring training actually boosted the student’s metabolism the same amount as those who jogged, even though the joggers exercised for 28 minutes more than the sprinters each session. This is just one of the result, there are many other studies which have indicated a positive impact of sprint training as compared to longer, marathon style runs. There are some more reasons which could be held accountable for it –
1. Anabolic effect Studies have shown that doing sprint training along with eating more calories actually results in building better muscles. There is a striking difference between a sprinter’s build as compared to a marathon runner’s build, which is mainly because of this anabolic effect.
2. Increased Aerobic capacity Since you get engage in intense sprints it helps in pushing the body’s system to increase the limit o oxygen your body can use. You’ll feel more energized and “fit” from doing sprints, compared to doing long, but low-intensity cardiovascular exercise.
3. Afterburn Effect is the most beneficial output of the getting engaged in interval training. It helps you burn off fat even 24-48 hours after your last workout.
4. Less hunger Joggers tend to find them famished after a long run resulting in increased appetite whereas sprint training does not have any such impact on appetite.
Myth vs Fact
The conventional wisdom of working out for long hours to lose weight is actually based on a flawed wisdom, which showed that low-intensity training is more likely to use stored fat as fuel than high-intensity sprints. While this is certainly true, the reason this wisdom is flawed is because the high-intensity training still results in more fat burned overall, even if the lower intensity training burned more fat compared to glycogen percentage wise.
Say no to jogging?
Though HIIT is more effective as compared to a jog but this certainly doesn’t mean that you should completely say no to jogging. On the other hand, for the overweight individuals it is highly recommended to build a strong cardio base through jogging instead of sprint training. Along with this, many people like to go for long runs to de-stress and meditate. and off course it does contribute in burning calories though not as fast as high-intensity interval training. But if you’re looking for an effective way to burn fat, your best bet is to start doing HIIT now.
Tips for effective sprint training
1. Warm-up: Don’t forget to warmup before starting a sprint session.
2. Time Your sprints: Set the exact timings of your sprints and gradually increase them for faster results.
3. Straighten up: Avoid leaning forward when in a sprint session, rather try to maintain a straight pose for more effective output.
4. Never rush recovery: Have a well defined time for sprints and don’t forget to do the same for rest
5. Don’t count, just sprint: Simply keep in mind that intensity matters more than repetitions.
Brown rice comprises of the bran and side hull, unlike in the case of white rice, which is refined and polished. White rice, although popular, isn’t the most nutritious food you can find. In fact, it is so processed that it consists of very little nutritional value. It is stripped of magnesium, iron, zinc, vitamins, a high amount of fiber and other nutrients, even if it is labeled “enriched.” Although it is fortified, white rice doesn’t reach the minimum requirements per serving as specified by the FDA. Fortunately, brown rice does. Read on to find out more on its benefits –
1. Packed with fiber
Whole grains such as brown rice are linked to lowered levels of colon cancer, probably because of their high fiber content. Fiber adheres to cancer-causing toxic waste and microorganisms and takes them along with it out of the body. Brown rice helps stabilize digestion, prevents constipation and diarrhea and helps promote bowel movements.
2. Promotes weight loss
Since it is rich in fiber and helps improve bowel function, brown rice boosts weight loss by improving metabolic function. The fiber gives you a higher feeling of satiation and fullness compared to white rice thus, preventing overeating.
3. Rich in manganese & selenium
Just one cup of brown rice will comprise of 80 percent of your manganese requirement for the day. Manganese helps in the production of important fatty acids that form good cholesterol and improve nervous and reproductive functioning. In addition, it is also rich in the trace mineral selenium which reduces your risk of many illnesses.
4. Reduces cholesterol
Brown rice is rich in good cholesterol or HDL which helps in lowering LDL or bad cholesterol levels in the blood.
5. Packed with antioxidants
Brown rice is a great source of antioxidants which help combat free radical damage and reduce the risk of chronic illnesses and premature aging.
6. Contains slow-release sugar
White rice is highly processed therefore it is quickly digested and assimilated in the body, causing blood sugar spikes. However, brown rice stabilizes blood sugar levels and is digested slowly. This curbs your cravings and helps you lose weight. In addition, it is a great choice for people with diabetes as compared to white rice which is a major no-no in their diet due to its high glycemic index.
Asia consists of a large population with type2 diabetes due to the consumption of white rice. According to research people who consume at least two servings of brown rice every week may lower their risk of type 2 diabetes by 11 percent.
Many people like to start their day with a cup of coffee and numerous studies now indicate that caffeine may actually boost your weight loss efforts.If you’re a fan of coffee you’ll be happy to know that it’s a superfood with immense antioxidant properties. In addition, it can also boost your exercise performance. Here’s why you should have a cup of coffee for your workout:
1. Muscle fuel
One study published in the Journal of Applied Physiology found that having a small amount of caffeine after a workout may help, especially for endurance athletes. According to the research, having carbs along with caffeine instead of having carbs alone resulted in a 66 percent of muscle glycogen increase four hours after a grueling workout session.
Glycogen is stored in the muscles as a form of energy source during exercise. Having more energy reserves means that you will be able to perform harder and longer during your workout.
2. Improved circulation
One recent Japanese research found that regular consumption of coffee improved circulation in participants. The study involved two groups, one group was given a 5-ounce cup of regular coffee and the other took the same amount of decaffeinated coffee. Results showed that people who drank regular coffee experienced a 30 percent increase in blood flow within a 75-minute period whereas the ones who consumed decaffeinated coffee didn’t experience a significant increase in blood flow.Increased circulation means that more oxygen is supplied to your muscles allowing you to exercise better and longer.
3. Less pain
Studies show that people who drink a cup of coffee one hour before a high-intensity exercise may experience less muscle pain. This will allow you to push harder and lift heavier during HIIT and strength training sessions, helping you burn more fat and gain more muscle.
1. Don’t have too much of it. Coffee is amazing and can boost your performance but having too much may lead to some nasty side effects including nausea, heart palpitation and jitters. In addition, people with high blood pressure and constipation should lower their consumption of coffee or replace it with other hot yet healthy beverages such as white tea or green tea. Some studies also show that caffeine immediately after a workout may raise cortisol (stress hormone) levels. This may slow recovery. Although this is debatable, try experimenting with your coffee intake and see what works best for you. Make sure you drink plenty of water to replenish your system as well.
2. Have coffee in healthy ways. For example, instead of adding cream and sugar, have it black or with almond milk. Skip the sugar and add ginger, cinnamon or cardamom for flavor. You can also add tea or coffee to a fruit smoothie. Green tea has a very low amount of caffeine but is still a great pre-workout drink to keep you going, plus it boosts weight loss and metabolism!
When you are at your weakest point emotionally you tend to turn towards food for comfort. Consciously or unconsciously, when you’re facing a difficult problem, stress or just looking to keep yourself occupied you tend to binge on unhealthy food items, which is known as emotional eating. Emotional eaters are people whose minds repeatedly move their hands toward food even when they are not at all physically hungry. It is compulsive in nature and the emotional eater feels unable to control their eating desires. It may seem self?destructive but is always an attempt at self?help (managing mood swings with food). But emotional eating can sabotage your weight-loss efforts. Emotional eating often leads to eating too much, especially too much of high-calorie, sweet, fatty foods. But the good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.
Mood and Food: Connection
Emotional eating is considered as a major tool for effective handling and suppressing the impact of negative emotions like stress, anger, fear, boredom, sadness and loneliness on a human’s mind. The major factors which trigger the negative emotions and result in emotional eating are
3. Financial issues
5. Relationship conflicts
6. Work stress
8. Poor self-esteem
10. Fatigue etc.
The major connection between food and mood is that at the time if negative pressures it is the only thing that can make you happy instantly. In such situations, you tend to engage in binge eating even without enjoying the taste. Food also serves as a distraction. If you’re worried about an upcoming event or stewing over a conflict, for instance, you may focus on eating comfort food instead of dealing with the painful situation. Though unrealized, emotional eating makes a person happy only for a very small duration as after it, they have to actually face the problem and also bear the additional burden of guilt of setting back their weight-loss goal. Getting engaged in emotional eating is an unending cycle:
Negativity>> Overeating>> Workout regime goes off track>> Triggers negativity>> Overeating
Tips to handle Emotional eating
Identifying emotional eating triggers and bad eating habits is the first step – however, this alone is not sufficient to alter eating behavior. Usually by the time you have identified a pattern, eating in response to emotions or certain situations has become a habit. Now you have to break that habit.
Developing alternatives to eating is the second step. When you start to reach for food in response to an eating trigger, try one of the following activities instead.
a) Fight boredom – Instead of snacking when you’re not truly hungry, distract yourself by engaging in activities like – go for walk/jog, read a book, engage in household chores, etc.
b) Healthy munching When you feel too tempted to have you favorite food look for their lower calorie versions. Along with this, choose a low-fat, low-calorie snack, such as fresh fruit, vegetables with low-fat dip or without butter popcorn to satisfy your temptations.
c) Get social– Lean on family and friends or consider joining a support group to fight your emotional eating habits in a more effective way.
d) Rely on reality checks– Before eating anything just re-question yourself that whether you are physically hungry or is it just a temptation. If you feel that you are not really hungry give than craving a little time to pass.
e) De-stress in a healthy manner– If stress is the main reason for your dependance on food look for healthier ways to manage stress like yoga, meditation, relaxing therapies, spas, etc.
f) Keep safe distance – If you feel that your emotions are out of control and you frequently face mood swings the best way to stay away from calories if to keep supplies of such comfort foods away from your home. Also, don’t forget to postpone your trips to grocery stores till the time your emotions are back in form!
g) Use calorie tracker – Track your calorie intake and stay strict to avoid going beyond your maximum calorie limits.
So, if you are also facing emotional eating disorders forgive yourself and start fresh now. Try to learn from the past experiences and make a plan for how you can prevent it in the future using these effective tips.