Evidence Based Research Health Tips (Must see..)

Health Tips Insane wellbeing traps that truly work  Numerous techniques to improve your wellbeing are quite clear: to get more fit, ea...

Friday, May 31, 2019

Health and Nutrition Tips That Are Actually Evidence-Based

Health Tips



There is a lot of confusion when it comes to health and nutrition.
People, even qualified experts, often seem to have the exact opposite opinions.
However, despite all the disagreements, there are a few things that are well supported by research.
Here are 27 health and nutrition tips that are actually based on good science.
Sugary drinks are the most fattening things you can put into your body.
This is because liquid sugar calories don't get registered by the brain in the same way as calories from solid foods.
For this reason, when you drink soda, you end up eating more total calories.
Calories are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems.
Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.
Despite being high in fat, nuts are incredibly nutritious and healthy.
They are loaded with magnesium, vitamin E, fiber and various other nutrients.
Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.
Additionally, about 10-15% of the calories in nuts aren't even absorbed into the body, and some evidence suggests that they can boost metabolism.
In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.
All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
These foods have been engineered to be "hyper-rewarding," so they trick our brains into eating more than we need, even leading to addiction in some people.
They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.
Coffee has been unfairly demonized. The truth is that it's actually very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases.
Pretty much everyone agrees that fish is healthy.
This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.
Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.
The importance of getting enough quality sleep cannot be overstated.
It may be just as important as diet and exercise, if not more.
Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.
What's more, it is one of the strongest individual risk factors for future weight gain and obesity. One study showed that short sleep was linked to 89% increased risk of obesity in children, and 55% in adults.
The bacteria in your gut, collectively called the gut Microbiota, are sometimes referred to as the "forgotten organ."
These gut bugs are incredibly important for all sorts of health-related aspects. A disruption in the gut bacteria is linked to some of the world's most serious chronic diseases, including obesity  
A good way to improve gut Health, is to eat probiotic foods (like live yogurt and sauerkraut), take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria.
Drinking enough water can have numerous benefits.
One important factor is that it can help boost the amount of calories you burn.
According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water.
The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.
Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.
The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer.
So, eat your meat, just don't overcook or burn it.
When we're exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin.
An interesting "hack" is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
This allows melatonin to be produced as if it were completely dark, helping you sleep better  
Back in the day, most people got their vitamin D from the sun.
The problem is that most people don't get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.
According to data from 2005-2006, about 41.6% of the US population is deficient in this critical vitamin.
If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health.
This includes improved bone health, increased strength, reduced symptoms of depression and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.
Vegetables and fruits are the "default" health foods, and for good reason.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases.
Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.
Protein is particularly important for weight loss, and works via several different mechanisms.
A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravingsand reduce the desire for late-night snacking.
Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.
Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.
It is particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health  
If you're a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.
If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.
Extra virgin olive oil is the healthiest fat on the planet.
It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.
Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.
Added sugar is the single worst ingredient in the modern diet.
Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.
A high intake of added sugar is linked to numerous diseases, including obesity, type 2 diabetes, heart disease and many forms of cancer.
Not all carbs are created equal.
Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.
Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases.
The "war" on saturated fat was a mistake.
It is true that saturated fat raises cholesterol, but it also raises HDL (the "good") cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.
New studies that included hundreds of thousands of people have shown that there is no link between saturated fat consumption and heart disease.
Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.
It also leads to massive improvements in metabolic health, including improved insulin sensitivity.
The best approach is to go to a gym and lift weights, but doing body weight exercises can be just as effective.
Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease.
It is best to avoid them like the plague.
There are many incredibly healthy herbs and spices out there.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. 
You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.
Social relationships are incredibly important. Not only for your mental wellbeing, but your physical health as well.
Studies show that people who are close with friends and family are healthier and live much longer than those who are not.
The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.
This is important to know how many calories you are eating. It is also essential to make sure that you're getting in enough protein, fiber and micronutrients.
Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet.
Basically, anything that increases your awareness of what you are eating is likely to help you succeed.
I personally track everything I eat for a few days in a row, every few months. Then I know exactly where to make adjustments in order to get closer to my goals.
Not all body fat is equal.
It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease.
For this reason, your waist size may be a much stronger marker for your health than the number on the scale.
Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat.
Diets are notoriously ineffective, and rarely work well in the long term.
In fact, "dieting" is one of the strongest predictors for future weight gain.
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body, instead of depriving it.
Weight loss should follow as a natural side effect of better food choices and improved metabolic health.
Whole eggs are so nutritious that they're often referred to as "nature's multivitamin."
It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people.
Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease.
What we're left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrients are found.
Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.



BUILDING BODY MUSCLES

Health Tips



The more protein your body stores—in a process called protein synthesis—the larger your muscles grow. But your body is constantly draining its protein reserves for other uses—making hormones, for instance.
The result is less protein available for muscle building. To counteract that, you need to “build and store new proteins faster than your body breaks down old proteins,” says Michael Houston, Ph.D., a professor of nutrition at Virginia Tech University.

1. Eat Meat
Shoot for about 1 gram of protein per pound of body weight, which is roughly the maximum amount your body can use in a day, according to a landmark study in the Journal of Applied Physiology.
For example, a 160-pound man should consume 160 grams of protein a day—the amount he’d get from an 8-ounce chicken breast, 1 cup of cottage cheese, a roast-beef sandwich, two eggs, a glass of milk, and 2 ounces of peanuts.
Split the rest of your daily calories equally between carbohydrates and fats.

2. Eat More
In addition to adequate protein, you need more calories. Use the following formula to calculate the number you need to take in daily to gain 1 pound a week. (Give yourself 2 weeks for results to show up on the bathroom scale. If you haven’t gained by then, increase your calories by 500 a day.)

3. Work Your Biggest Muscles
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets. That rep range will put your muscle cells on the fast track to hypertrophy, the process they use to grow.

4. Have a Drink First

A 2001 study at the University of Texas found that lifters who drank a shake containing amino acids and carbohydrates before working out increased their protein synthesis more than lifters who drank the same shake after exercising.
The shake contained 6 grams of essential amino acids—the muscle-building blocks of protein—and 35 grams of carbohydrates.
“Since exercise increases blood flow to your working tissues, drinking a carbohydrate-protein mixture before your workout may lead to greater uptake of the amino acids in your muscles,” says Kevin Tipton, Ph.D., an exercise and nutrition researcher at the University of Texas in Galveston.
For your shake, you’ll need about 10 to 20 grams of protein—usually about one scoop of a whey-protein powder. Can’t stomach protein drinks? You can get the same nutrients from a sandwich made with 4 ounces of deli turkey and a slice of American cheese on whole wheat bread. But a drink is better.
“Liquid meals are absorbed faster,” says Kalman. So tough it out. Drink one 30 to 60 minutes before your workout.

5. Lift Every Other Day
Do a full-body workout followed by a day of rest. Studies show that a challenging weight workout increases protein synthesis for up to 48 hours immediately after your exercise session.
“Your muscles grow when you’re resting, not when you're working out,” says Michael Mejia, C.S.C.S., Men’s Health exercise advisor and a former skinny guy who packed on 40 pounds of muscle using this very program.

6. Down the Carbs After Your Workout

Research shows that you'll rebuild muscle faster on your rest days if you feed your body carbohydrates.
“Post-workout meals with carbs increase your insulin levels,” which, in turn, slows the rate of protein breakdown, says Kalman. Have a banana, a sports drink, a peanut-butter sandwich.

7. Eat Something Every 3 Hours

“If you don’t eat often enough, you can limit the rate at which your body builds new proteins,” says Houston.
Take the number of calories you need in a day and divide by six. That’s roughly the number you should eat at each meal. Make sure you consume some protein—around 20 grams—every 3 hours.

 8. Make One Snack Ice Cream

This tip will be the easiest to follow by far: Have a bowl of ice cream (any kind) 2 hours after your workout.
According to a study in the American Journal of Clinical Nutrition, this snack triggers a surge of insulin better than most foods do. And that’ll put a damper on post-workout protein breakdown.

9. Have Milk Before Bed

Eat a combination of carbohydrates and protein 30 minutes before you go to bed. The calories are more likely to stick with you during sleep and reduce protein breakdown in your muscles, says Kalman.
Try a cup of raisin bran with a cup of skim milk or a cup of cottage cheese and a small bowl of fruit. Eat again as soon as you wake up.
“The more diligent you are, the better results you’ll get,” says Kalman.

 

Thursday, May 30, 2019

Tips For Pre-Wedding/Ceremony/Convocation Weight Loss

You need to look your closest to perfect for a ceremony/wedding/convocation?. You have the correct dress, the correct embellishments and the correct look arranged. All that you need is to ensure you are the correct weight.

Our Top 3 Tips For Pre-Wedding Weight Loss 

1 Your Posture - Tricks For A Slimmer Bride! 

Begin with inspecting your stance. The beauty and balance of the lady of the hour originates from her stance. On the off chance that you don't have a decent body position, figure out how to hold yourself better. You will look taller, slimmer and progressively effortless.

Sit with your legs crossed on straight out. Equalization a book or little pad on your head. Sit straight and tall. Presently do a similar holding up. When you're sure about remaining without dropping the book, take a stab at strolling.

Do this every day for 10-15 minutes and soon you will sit, stand and walk tall.

2 Your Exercise - Healthy Way To Reduce Weight Before Wedding 

Would you like to realize how to get more fit in multi month? At that point this 14 minutes interim preparing is the thing that you need. Complete 2 minutes each of:

Squats

Walking/running on stairs

Press-ups and plunges with a solid seat (interchange them)

Jumping jacks, kneelifts, running on the spot (10 of each)

Planks and sit-ups (30 seconds of boards and 12 sit-ups. Rehash.)

Rest for 30 seconds to a moment between each activity.

In the first and second week, complete two 14-minute sessions, bit by bit shortening the rest time frame.
In the third and fourth week, complete two twofold sessions, slowly shortening the rest time frame.
In the fifth and 6th week, complete three triple sessions, bit by bit shortening the rest time frame.

Ensure you warm up before you start.

Then again, in case you're an open air individual, you could power walk your way to a more slender you.

Power your stroll to a speed that is just about a run. Put your impact point down first and let your foot move to the toe. Swing your arms and walk deliberately.

Walk for 20 minutes two days seven days for the initial 2 weeks.

Increase that to 30 minutes two days seven days for week 3 and 4.

In the most recent 2 weeks, increment it to 40 minutes.

3 Your Pre Wedding Diet Plan - Lose Weight Quickly Before Your Wedding 

The activity plan won't deal with its own. You have to eat right as well. It has never been more indispensable than over the most recent couple of weeks before your wedding.

Eat littler however more dinners.

Increase your admission of foods grown from the ground

Reduce the utilization of sugar and refined starches.

Eliminate red meat from your eating regimen. Swap that with protein segments of chicken, fish or tofu.

Reduce or stop liquor and caffeine for 2/3 weeks before the wedding

Swap those sugary beverages for water. 5-6 glasses multi day will make you look crisp and brilliant in the blink of an eye.

Maintaining your weight position

The most effective method to keep up your weight post decrease: 

1. Continue the routine that helped you so far with a couple of alterations like increment the activity time, change the kind of activities you do, discover progressively solid plans to pursue so you don't get exhausted with a similar sustenance.

2. You need a proceeded with commitment and assurance to accomplish your objective and look after it.

3. Treat yourself with each little objective accomplished. This will give you an impulse to work more earnestly.

4. Make the above changes lasting in your life!

5. Don't modest far from requesting help from your friends and family at whatever point you aren't feeling sufficiently inspired

6. It is about feasible weight reduction! No prevailing fashion consumes less calories, outrageous exercise routine or detoxes are going to keep going sufficiently long to deliver a supported weight reduction routine.

As referenced above, it is perfect to select a moderate weight reduction routine. A moderate weight reduction routine would require unbreakable devotion and another dimension of tolerance, nonetheless, with the advantages enrolled beneath, we trust it is the most ideal approach for it!

1. Simpler to keep up shed pounds: 

With quick weight reduction, your digestion will expand quickly and afterward achieve a level, causing troublesome weight reduction process in the later stage.

However, with a moderate weight reduction routine, the digestion is bit by bit changed and dependably stays productive, along these lines helping in weight reduction just as support of shed pounds also.

2. More secure approach to get more fit: 

Rapid weight reduction can cause wounds just as supplement lack or even heart assault because of fast changes in the body.

Slow weight reduction guarantees that your body is utilized to alright with every one of the progressions occurring because of weight reduction routine.

3. Less odds of muscle misfortune: 

Weight misfortune over a brief timeframe can result in muscle misfortune as stringent calorie shortfall could result in body devouring vitality from muscle cells.

However, slower weight reduction helps in using fat cells instead of muscles and henceforth stay away from muscle misfortune.

4. Keep free skin under control: 

Slow weight reduction guarantees, that the skin stretches and contracts as indicated by body changes without the event of out of shape, free skin!

Skin is flexible organ, in any case, it sets aside effort for it to become accustomed to the body changes, and subsequently we ought to get thinner over a significant lot of time.

5. More advantageous Hair: 

Healthy hair requires various nutrients, minerals and unsaturated fats, which a quick paced health improvement plan can finish up exasperating!

6. Decreased Tiredness: 

A change in the body with a gigantic calorific deficiency will finish up making you increasingly worn out and exhausted.

Presently you realize how weight reduction functions, tips on the most proficient method to get in shape, truly cool recommendations to keep up the shed pounds and furthermore, how a moderate paced weight reduction routine is the most ideal approach to get in shape here!

Losing your Belly Fat




Putting on weight is much simpler than taking it off. In the event that you've put on weight over the occasions and are searching for approaches to lose it, so be it. It requires a ton of industriousness – do you have it? Here are a couple of attempted and tried weight reduction tips which are ensured to enable you to jump on track and remain there.

Weight misfortune can possibly happen when you make a calorie shortage in your every day life.

Amount of calories measure the vitality put away in your body.

A individual who expends 3000 calories every day and furthermore spends a similar measure of calories, at that point would survive from the equivalent the weight.

However, an individual expending 3000 calories and spending only 2500 calories, would put on weight because of 500 calories being put away in the body.

Calorie shortage guarantees that you have decreased calories in multi day.

You can either decrease your every day calorific needs by 500 by simply abstaining from excessive food intake or simply practicing or both by practicing and consuming less calories. The outcome would be weight reduction because of decrease in calories day by day!

500 calorie deficiency daily would mean 1 pound loss of weight over seven days.

STEPS:

1.      Eat more organic product: 

Take organic product along and keep it helpful.

If you have a hankering for something sweet, eat some organic product.

Get regular sugars and fiber rather than a calorie bomb.

What a simple to pursue weight reduction tip!

2.      Protein shakes: 

There are such huge numbers of to look over.

Just make, shake and drink particularly when one is eager and needing a low calorie dinner.

These come in energizing flavors as well.

3.      Box yourself in: 

If you eat in the workplace cafeteria, pick the littlest conceivable compartment and top that off.

Imagine yourself not going for a considerable length of time.

Eat gradually and hold up some time to check whether you need more.

4.      Brushing: 

One significant weight reduction tip is to brush your teeth in the wake of eating.

You're less inclined to be enticed to eat after that.

This is a decent method to remove your midnight nibble.

5.     Taking pictures: 

Get a companion to help you by taking a "preceding" picture – i.e., you at your present weight.

This is an extraordinary instrument to keep you spurred regardless of whether you tumble off the activity and diet plan.

Ideally, accept pictures at each phase as an update.

6.     Liquid calories: 

How huge numbers of you like to have a beverage to loosen up? Contingent upon your decision of toxin, these beverages can blow your weight reduction plans.

Cut back on sugary beverages like bundled natural product juices and lemonade.

You can get yourself a glass of wine on the off chance that you have been great.

7.     Skinny Pants: 

Get out your thin jeans and pants and have a go at getting into them.

These give the inspiration to lay off enticing sustenance things like that chocolate brownie.

8.     Pitchers: 

It's not what you are thinking. Why not utilize lemons, cucumbers, foods grown from the ground to enhance your water?

You get your every day amount of water and remain hydrated.

9.     Leftovers: 

After preparing a dinner, serve yourself and promptly put the scraps in the cooler.

This will keep you from indulging.