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. for men.
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 polyunsaturated.
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.