Circadian rhythm is the body's kind of 24-hour clock that regulates the sleep/wake body´s cycle in response to changes such as light and darkness. This body's rhythm translates into physical, mental, and behavioral changes that follow a daily cycle. This circadian clock enables us to adapt and anticipate changes in temperature, radiation, and the availability of food. Research suggests that it may play a role in weight homeostasis.
Research suggests that eating time may impact the success of weight loss plans. It has been found that late meals may desynchronize the internal body clock, that causing unexpected weight changes.
In addition to building physical strength, boosting health, and weight loss, interestingly, the effects of low-to-moderately intensive exercise can last even after a single session.
Exercise and other physical activity produce endorphins (natural painkillers produced in the brain), which in turn improve sleeping time, thus helping to reduce the accumulated stress. Scientists have found that regular participation in aerobic types of exercise help to decrease the overall levels of stress and tensions, elevating and stabilizing mood, and improving self-esteem. Only 5 minutes of intensive aerobic exercise is necessary to start noticing a notable decrease in anxiety.
Studies have shown that in addition to building strength, physical activity can help you boost self-confidence, and release anxiety and stress.
In addition to building physical strength, exercise can improve mental health. Exercise has also been shown to reduce depression, anxiety, and bad mood as well as alleviating low self-esteem, lack of confidence, and social withdrawal. However, practicing regular exercise can dramatically boost self-esteem and cognitive function.
More and more studies are showing that exercise is highly beneficial for mental health. One area that has been widely studied is its impact on self-esteem, self-efficacy, and self-perceptions. Exercise is strongly associated with ‘the self’ improvement.
Summer is here, so it is dehydration. Dehydration can be a major cause of fatigue throughout the day, especially if you are exposed to very hot weather. If you feel unenergetic, start by having a big glass of water.
Dehydration is a typical summer condition. Hot and humid weather can lead to body dehydration due to several reasons. Dehydration occurs if there is a mismatch and the amount of water leaving the body is higher than the amount of water being taken in.
Always drink enough water or eat water-rich fruits and vegetables. Apart from water, certain fruits and vegetables contain plenty of water in addition to healthful nutrients. Watermelon, strawberries, cantaloupe, peaches, and pineapples have high water content. Water-rich vegetables include cucumbers, leafy greens, radishes, celery, zucchini, and tomatoes.
Furthermore, being well-hydrated will keep you full more time so in turn helping you to lose or maintaining your weight.
Alcohol is high in non-nutritious calories, so-called empty calories, and may interfere with weight loss/maintenance.
While stopping, cutting down, or not drinking alcohol at all might not necessarily translate into an immediate weight loss, it can
definitely be a great first step. Alternatives are: drinking wine, unmixed spirits, or low-calorie / low-alcohol drinks or beers in
It is well known that regular aerobic exercise such as running or brisk walk promotes weight loss and health. But exercise also seems to act as a cognitive enhancer promoting creativity.
In addition to creativity, exercise enhances brain function by helping nerve cells to bind to one another, which is the molecular
basis for learning new things. For example, for kids with behavioral disorders like attention-deficit hyperactivity disorder (ADHD)
and Asperger Syndrome, exercise has become essential for helping with appropriate development.
A night of good sleep seems to be one of the keys to good health, and may also be key for maintaining a healthy weight. People who get too little sleep have a higher risk of weight gain and overweight/obesity than people who get 7-8 hours of sleep at night.
Back in 1998, 35 % of American adults were getting about 8 hours of sleep a night, but by 2005 the percentage dropped to 26 %. Studies conclude that a lack of sleep could be a major contributor to the current obesity epidemic in the U.S.
If you are intenging to get energy for physical activity, simple carbs such as pasta, white bread, and processed cereals work well. But if you are intending to manage your weight, you should chose high-fiber carbohydrates.
Why is this happening? Those carbohydrates foods with high content of fiber take longer to break down. The rate at
which this happens it is called the glycemic index. These foods also provide a wide variety of nutrients such as
vitamins and minerals, which are beneficial to health. The high content of fibre in these foods can help keep your
bowel healthy and adds bulk to your meal, thus helping you to feel full longer and helping weight loss.
The reason being, breakfast kick-starts metabolism, helping to burn calories throughout the day. Breakfast also provides the energy needed to get things done and help to focus on your activities. Those are just a few reasons why breakfast is probably the most important meal of the day.
Studies have found that people who eat breakfast are thinner than those who do not. The reason could be
that eating foods enriched in protein and fiber in the morning can help to keep your appetite in check for
the rest of the day. However, this does not guarantee that you will be fitting into any skinny jeans. You
will still need to follow basic healthy habits guidelines.
Studies show that faster-paced music improves athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance traveled, pace, or repetitions. The effects of music lead to high levels of endurance, power, productivity, or strength.
Choosing the music that you enjoy the most and that better fits your exercise routine can help to
get more out of your exercise experience. Since everyone has a different ideal workout pace and
intensity, determining exactly what tempo works for you may be a trial-and-error process, but
studies show that 120-140 beats per minute produce the best results.
Regular self-monitoring can help you reach your health goals due to: 1) the positive reinforcement of making healthy choices, and 2) the positive benefits of creating a new habit. Virtual Personal Trainer's studies show that the choice of healthy meals and the consequent improvement of health is highly rewarding, increasing the probability of maintaining health-choice practices over time.
In other words, daily food (and exercise) logging by app (self-monitoring) allows us to see
more clearly the right choices we are making, quickly correct wrong decisions and making
smarter choices in the future.
If you want to lose weight, experts say you need to get enough sleep. Specifically, researchers have shown that women who sleep less than 5 hours / night generally weigh more than women who sleep 7 hours / night. As for men, studies also have shown that a lack of sleep may affect the body’s regulation of neurotransmitters. So, men who only got 4 hours of sleep had increased ghrelin and decreased leptin compared to those who got 10 hours of sleep. The dysregulation of ghrelin / leptin may lead to increased appetite and diminished feelings of fullness in people who are sleep deprived, thus raising the chances of weight gain.
If you want to lose weight, make sure that you are getting sufficient sleep in addition to following a healthy diet and workout program. In other words, you will need approx. 7-8 hours of sleep / night.
Experts recommend a daily target of 25 gr. of fiber for women, and 38 gr.
High-fiber sources include:
- Grains: barley, oatmeal, wheat, rice, and other cereals. Also, bread, pasta, grits, and tortillas.
- Legumes: beans, chickpeas, and green peas.
- Veggies: carrots, beets, broccoli, collard greens, swiss chard and artichoke.
- Nuts: almonds, pistachios, hazelnuts, pecans, peanuts, macadamias, and brazil nuts.
- Fruits: apples, berries, citrus fruits, and pears.
Foods can contain both soluble and insoluble fiber. Generally speaking, the more natural and unprocessed the food, the higher the content of fiber. Meat, dairy, and sugar ingredients do not contain fiber.
You can easily get 20 grams of protein from some of these meals:
- Crack Eggs.
- Protein Powder
- Chia Pudding
- Lettuce wrap
- Roeasted Chicken
- Green beans
- Brown rice
Good fats can be found in vegetables, nuts, seeds, and
fish. Healthy fats become liquid at room temperature. There
are 2 categories of good fats: monounsaturated and
Sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, most nuts, and high-oleic safflower and sunflower oils.
There are 2 main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids, both beneficial for health. Sources of omega-3 fatty acids are fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil. Foods rich in linoleic acid and other omega-6 fatty acids are vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.