Lifestyle plays a huge role in your fitness and health. Often a sedentary lifestyle along with unhealthy eating habits contribute to weight gain or other lifestyle diseases. With discipline and patience, you can work on your lifestyle to reach a fitness level you have always desired. Always remember that whatever changes you implement should not be focused on temporary results, but rather on a long and sustainable lifestyle.
A good fitness level is more important than just fat loss. However, you can lose fat by practising these things:
1. Make Your Diet A Lifestyle:
Most people tend to focus on diet as a destination, rather than a journey. Your nutrition should not be a trend or a plan for short-term results, but rather a lifestyle that you can follow effortlessly. Although easier said than done, implementing a positive lifestyle can have tremendous long-term results. Tweaking your food habits and incorporating essential macro and micronutrients can aid your fat-loss journey. A good way to include the right food components in your diet is through a good diet plan which you must follow with discipline. Eat good food every day. It's as simple as that. Don't divert even if you have to eat the same food every day, you can always innovate your dishes with the help of spices and other preparation methods.
2. Workout Regime To Increase Activity:
Even if you can't do a heavy workout every day, it is essential to include some kind of activity in your lifestyle. Find a physical activity that suits you. Some people despise gyms, but love jogging or playing a sport. Some like strength training and lifting weights. Whatever you choose, follow through without any excuses. Your daily physical activity plays a huge role in your metabolism and fitness level. It's not just about burning calories; it's about setting a pattern for your body to undergo positive stress. When you exercise, your body is already doing half the work required for losing weight and becoming fit.
3. Don't Compromise on Your Sleep and Hydration:
People underrate the importance of a good night's sleep. Your body requires sleep to recover, to balance the cortisol hormone level which is responsible for your binge eating. Sleeping is our body's natural way of balancing the stress level and rectifying any errors in its system. Fix a sleeping time and don't change it no matter what. This is one of the most important changes you must incorporate. The other being hydration water is extremely important for your system. Not only does it help in passing the nutrients throughout your system, but it also helps the body detox and shed the pesky water retention habit. You'll be surprised by the number of times your body confuses thirst for hunger, so always drink adequate water. Set a reminder through a phone app, it can be helpful.
(The author Pranit Shilimkar is a Health and Fitness Entrepreneur, Digital Content Creator and Founder of Fitnesstalks)
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Hyderabad, Aug 18 (IANS) The consumption of millets can reduce total cholesterol, triacylglycerols (commonly known as triglycerides), and BMI, according to a new study analysing the data of 19 studies with nearly 900 people.
The study was undertaken by five organisations and led by the International Crops Research Institute for the Semi-Arid Tropics (ICRISAT).
The results, published in Frontiers in Nutrition, brings critically needed scientific backing to the efforts to popularise and return millets to diets, especially as staples, to combat the growing prevalence of obesity and being overweight in children, adolescents, and adults.
The study showed that consuming millets reduced total cholesterol by 8 per cent, lowering it from high to normal levels in the people studied. There was nearly a 10 per cent decrease in low and very low-density lipoprotein cholesterol (commonly viewed as 'bad cholesterol') and triacylglycerol levels in blood. Through these reductions, the levels went from above normal to normal range. In addition, consuming millets decreased blood pressure with the diastolic blood pressure (the bottom number in the BP reading) decreasing by 5 per cent.
"We were very surprised how many studies on humans had already been undertaken on the impact of millets on elements that impact cardiovascular diseases,and this is the very first time anyone has collated all these studies and analysed their data to test the significance of the impact. We used a meta-analysis, and results came out very strongly to show significant positive impact on risk factors for cardiovascular disease," study's lead author and senior nutritionist at the ICRISAT, Dr S. Anitha said.
The study also showed that consuming millets reduced BMI by 7 per cent in people who were overweight and obese, (from 28.5 (+/-2.4) to 26.7 (+/-1.8) kg/m2), showing the possibility of returning to a normal BMI (less that 25 kg/m2). All results are based on consumption of 50 to 200 g of millets per day for a duration ranging from 21 days to four months.
These findings are influenced by comparisons that show that millets are much higher in unsaturated fatty acids, with 2 to 10 times higher levels than refined wheat and milled rice as well as being much higher than whole grain wheat.
"Unhealthy diet is a major contributor to the rising incidence of diseases, like cardiovascular disease and diabetes. The results of this study along with our recent study that showed that the consumption of millets reduced the risk of developing type 2 diabetes and helped manage type 2 diabetes, highlights a critical need to look carefully at how to most appropriately bring millets back into the diets in India and ensure this reaches the majority," National Institute of Nutrition (NIN) Director, Dr Hemalatha, said.
"Obesity and being overweight are increasing globally in both wealthy and poorer countries, so the need for solutions based on healthier diets is critical. This new information on the health benefits of millets further supports the need to invest more in the grain, including its whole value chain from better varieties for farmers through to agribusiness developments," ICRISAT Director General, Dr Jacqueline Hughes, said.
The study identified a number of priority future research areas including the need to study all different types of millets, understand any differences by variety alongside the different types of cooking and processing of millets and their impact on cardiovascular health.
Given the positive indicators to date, more detailed analysis on the impact of millets on weight management is also recommended. All relevant parameters are also recommended to be assessed to gain a deeper understanding of the impacts millets consumption on hyperlipidemia and cardiovascular disease.
A new study has shown that eating millets reduces the risk of developing type 2 diabetes and helps manage blood glucose levels in people with diabetes.
The study indicates the potential to design appropriate meals with millets for diabetic and pre-diabetic people as well as for non-diabetic people as a preventive approach.
Drawing on research from 11 countries, the study published in Frontiers in Nutrition shows that diabetic people who consumed millets as part of their daily diet saw their blood glucose levels drop 12-15% (fasting and post-meal), and blood glucose levels went from diabetic to pre-diabetes levels.
The HbA1c (blood glucose bound to hemoglobin) levels lowered on average 17% for pre-diabetic individuals, and the levels went from prediabetic to normal status. These findings affirm that eating millets can lead to a better glycemic response.
The authors reviewed 80 published studies of which 65 were eligible for a meta-analysis involving about 1,000 human subjects, making this analysis the largest systematic review on the topic till date, said International Crops Research Institute for the Semi-Arid Tropics (ICRISAT).
"No one knew there were so many scientific studies undertaken on millets' effect on diabetes. These benefits were often contested, and this systematic review of the studies published in scientific journals has proven that millets keep blood glucose levels in check, reducing the risk of diabetes, and has shown just how well these smart foods do it," said Dr. S Anitha, the study's lead author and a senior nutrition scientist at International Crops Research Institute for the Semi-Arid Tropics (ICRISAT).
"Diabetes contributed to very high disease burden from 1990-2016 in India. Diabetes-related health expenditure was over $7 million. There is no easy solution, and it requires a lifestyle change, and diet is a very important part of this. This study provides one part of the solution useful for individuals and governments. How we use this and implement it into programs needs careful planning," said Hemalatha, Director, National Institute of Nutrition (NIN).
Raj Bhandari, one of the study's authors and a representative on the Indian National Technical Board of Nutrition, noted that additional attention to our health has been accelerated due to Covid-19 and diabetics are even more vulnerable to the virus. "Our diets play a critical role and if we could bring millets back as a major part of our diet, we would not only help in controlling diabetes, but we would also be adding important nutrients to our plate."
According to the International Diabetes Association, diabetes is increasing in all regions of the world. India, China and the US have the highest numbers of people with diabetes. Africa has the largest forecasted increase of 143% from 2019 to 2045, the Middle East and North Africa 96% and South East Asia 74%. The authors urge the diversification of staples with millets to keep diabetes in check, especially across Asia and Africa.
Strengthening the case for returning millets as staples, the study found that millets have a low average glycemic index (GI) of 52.7, about 30% lower glycemic index (GI) than milled rice and refined wheat, and about 14-37 GI points lower compared to maize. All 11 types of millets studied were either low (<55) or medium gi (55-69), gi being an indicator of how much and how soon a food increases blood sugar level. the review concluded that even after boiling, baking and steaming (most common ways of cooking grains) millets had lower gi than rice, wheat and maize.
"Millets are traditional foods consumed in India. Use of locally available millets as dietary diversification coupled with good lifestyle modifications would help reduce not only Type II diabetes but also gestational diabetes.," said study co-author Professor Kowsalya Subramaniam, (Food and Science Nutrition), Registrar at Avinashilingam Institute for Home Science and Higher Education for Women (deemed to be university) in Tamil Nadu.
"The global health crisis of undernutrition and over-nutrition coexisting is a sign that our food systems need fixing. Greater diversity both on-farm and on-plate is the key to transforming food systems. On-farm diversity is a risk mitigating strategy for farmers in the face of climate change while on-plate diversity helps counter lifestyle diseases such as diabetes. Millets are part of the solution to mitigate the challenges associated with malnutrition, human health, natural resource degradation, and climate change. Trans-disciplinary research involving multiple stakeholders is required to create resilient, sustainable and nutritious food systems," said Dr. Jacqueline Hughes, Director General ICRISAT.
This study is first in a series of studies that has been worked on for the last four years as a part of the Smart Food initiative led by ICRISAT that will be progressively released in 2021. Included are systematic reviews with meta-analyses of the impacts of millets on: diabetes, anaemia and iron requirements, cholesterol and cardiovascular diseases and calcium deficiencies as well as a review on zinc levels.
As part of this, ICRISAT and the Institute for Food Nutrition and Health at the University of Reading have formed a strategic partnership to research and promote the Smart Food vision of making our diets healthier, more sustainable on the environment and good for those who produce it," explained Joanna Kane-Potaka, a co-author from ICRISAT and Executive Director of the Smart Food initiative. (agency)
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London, July 23 (IANS) There has been a significant rise in the number of young people -- under 20 -- being hospitalised for eating disorders in England as a result of the Covid pandemic, the media reported.The number of under-20 admitted for eating disorders, such as bulimia and anorexia, in the last year topped 3,200 - nearly 50 per cent higher than in 2019-20, the BBC reported, citing data from data from NHS Digital.Besides new cases, the hospitals are also seeing a deterioration in many youngsters who had already been diagnosed with those conditions.The pandemic last year has "taken its toll" on young people, NHS England mental health director Claire Murdoch was quoted as saying.Murdoch said services were treating more children and young people than "ever before" and the NHS was bringing in new targets to improve performance across mental health services.According to mental health charities, the pandemic, particularly the lockdowns, has had a devastating impact on vulnerable young people, which increased their anxiety and isolation -- leading to the disorders, the report said."For those who already had an eating disorder their illness has worsened, more people have developed an eating disorder for the first time and others who thought they had recovered from their eating disorder have relapsed," Tom Quinn, from eating disorders charity Beat, was quoted as saying."We have seen a huge increase in demand for our helpline, with many talking about increased anxiety, isolation and lack of support as factors," he added.Further, the specialist community-based services for young people, which is vital to keep people out of hospital is struggling to keep up with rising demand. More than 3,000 young people starting treatment each month, up from just over 2,000 before the pandemic began. As a result, the number of young people on the waiting list now tops 1,500, three times higher than was the case before the pandemic, the report said."Many children and young people are presenting later with more complex symptoms which are often harder, and take longer, to treat," Saffron Cordery, of NHS Providers was quoted as saying.--IANSrvt/in
<br>Leading celebrity nutritionist and health advocate Rujuta Diwekar, in her latest audiobook titled 'Eating in the Age of Dieting' available on Audible, recommends a list of superfoods that everyone "must eat" to boost immunity and secure all necessary nutrients in the body. "Eating right is like a skill, just like swimming and cycling. It may take time for you to learn it, but once you do, it stays with you forever."<br> <br>Banana: While we all already know that bananas are a good source of energy. Rujuta talks about the additional benefits of this superfood. As per the nutritionist, bananas are a "Mood booster, fertility booster, and an immunity booster". They also aid in digestion and are excellent keepers of gut integrity and hormone health. For those who are not so fond of bananas, Rujuta recommends banana flour. She says, "It's the kind of food that's fit for the goodness within." The recipe is simple and helps in fighting acne and overcoming migraine along with regulating insulin sensitivity. It is a must in times of the Covid-19 pandemic. In her own words, "Banana zaroor khana (eat a banana)!"<br> <br>Jackfruit: "My most favourite fruit," Jackfruit, is a versatile fruit and in recent years, it has become global. The bulky and virtuous jackfruit from India's southern coast is now a favourite meat-substitute for vegans and vegetarians across the world. Jackfruit is known to entice the cells of our body to absorb and assimilate the many phytonutrients it carries. Also, an "aam aadmi fruit," jackfruit is rich in vitamins, fibre, and minerals, containing everything that is beneficial for humans. Jackfruit seeds can be boiled or roasted or can be eaten in any form one likes. Thus, proclaiming it "jack of all fruits" won't be incorrect we believe! Monsoons are a great time for jackfruits.<br> <br>Sitaphal/Custard Apple:Rich in iron, potassium fibre and B6, Sitaphal assists in providing natural sugar to the body. Rujuta, in her audiobook also busts the most common myth around this humble fruit and states it is low in glycemic index. Custard apples are also filled with carotenoids, which fight against the free radicals that may cause various diseases in our body. It is a must eat seasonal food when the world today fights a pandemic.Jaam/Jamun: While the pandemic has forced us to stay indoors, don't let it shut the doors on curiosity and cheerfulness. An exclusive fruit of the monsoon, Jamun is a great seasonal fruit and another superfood that is rich in protein, fibre, antioxidants, calcium, iron, phosphorus, potassium, manganese, vitamin C and B6 among several other nutrients. Jamun is also an excellent choice for people who are vulnerable to cold and have low immunity. The various properties of this fruit can help boost the same and keep diabetes in check.<br> <br>Kusum -- A Microberry: A forgotten fruit, known for its beauty benefits, Kusum (as the tribals call it in Sonave) is a wild, uncultivated fruit that grows in the forests of Maharashtra, all over India and south east Asia. Kusum has a sweet-sour and playful taste. The fruit is known for its therapeutic properties and assists in preventing hair loss and acne that is caused by androgens. Rujuta suggests the trekkers in the Sahyadri to find this forgotten superfood and relish it, in all its glory.The top nutritionist's mantra, 'eat local, think global', blends the wisdom of our grandmothers with the latest advances in nutrition science for sustainable good health for all. Her paperback book by the same title, is a collection of some of her most-loved writings on: Diet trends and food myths, festival and seasonal foods, quick tips for good health, superfoods in the kitchen, foods for health problems, exercise and yoga, women's and kids' health and heritage recipes.(Siddhi Jain can be contacted at [email protected])--IANS<br>sj/tb/
Indic traditions emphasise that good mental and physical health is directly connected to three prime activities-- what we eat, how we breathe and the way we think. These help us to understand the deep connection between our bodies, minds, emotions and thoughts.
One needs to respect the balance between the physical or the food that we eat, mental or the thoughts that we manifest by what we think, emotional or the reactions or responses to situations that we give and the spiritual aspects that we experience in understanding the connection between us and the cosmos. Only when all this is in balance will we have the fortune to experience a healthy, peaceful and successful life. Let us briefly divide these three important aspects that help detox our bodies and help us live a wholesome life.
A Balanced Diet
Based on the principles of the Indic sciences, our life is primarily composed of elements that are sattva or pure, ahimsa or nonviolence and upyogita or symbiotic living. It is in this context that a yogic diet is recommended to live a wholesome life. An ancient practice that has been tried and tested for over thousands of years, a yogic diet promotes mindful eating, consumption in moderation, eating according to the season and indulging in organic and natural food for consumption.
A wholesome diet promotes the concept of "mit-aahar" or moderate eating encourages one to eat food that is in accordance with one's doshas. Our civilization understood the interspersed connection between the ecology and us and this probably is the one reason that we must find the lost connection on why we need to discipline our food eating habits in accordance to nature. Indulging in wholesome grains, fresh vegetables and fruits, nuts, seeds etc that are both fresh and seasonal are the correct tools to live a healthy lifestyle.
Asanas for Great Health
Physical exercise like Yoga is known to help tune into the body's mechanism. We now need to connect individual intelligence with that of the universal consciousness. Our seers devised yoga as a way to overcome all suffering, internal or external, to enable us to live a healthy and peaceful life. Yoga helps centre the mind in chaotic times, strengthening immunity and building a strong but calm mind that can help us to withstand everything that comes our way.
Practicing Yoga Asanas for just 30 minutes everyday combined with simple breathing techniques and meditation, will help stretch the body and mind making us stronger and more flexible, less lethargic and more active. Not to mention we will be able to lead a disease and infection free life once we start our yogic journey.
Correct Breathing and Why it is The Key to Great Health
Our traditions emphasise that good mental and physical health is directly connected to the way we breathe. Correct breathing is known to help sharpen the brain and body, increase immunity, reduce stress and increase efficiency. Morden research confirms that most of us use only 20 percent of our breathing capacity during our entire lifetime, essentially hyperventilating on two overworked and exhausted lungs throughout our lives.
And without realising this, we live a stressful and disease filled life. Specific breathing routines have thus been established by our ancients that are as relevant today as they were thousands of years ago. Simple breathing techniques to manage breath must be practiced everyday to consciously navigate the body towards great health.
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