Food can be a vital source and important factor to bring the body in shape. There is old saying that ‘Eat well, stay well’. It’s very true that if you can’t manage to eat good food, then you will suffer in mal nutrition.
Losing weight is closely related with the dieting and calorie intake. Although it is believed that exercising is the easiest way to lose weight. But, in most cases losing weight is not only possible just by following a workout routine; rather it necessitates following the diet tips and workout strategies at the same time. Concentrating on eating less and burning more calories can lead the way to lose weight at comparatively high speed.
Choosing healthier food for diet is not an easy task, when you know very little about the ingredients of food. But, to understand some simple catch you don’t have to be a food scientist or health specialist. Nutrition facts are the key to know about the food. It’s inscribed in bold above the food pack.
If I ask that, what are the things you consider as important criteria, while buying foods from the super shop?
I know some of us choose food on the basis of calorie, some gives priority on prices and some may get attracted by the appearances of pack or box! Although many of us know very little about the calories and its function, but in maximum cases we evaluate this as a major factor of food.
While you are on the way to flatten your stomach and observe the food contain less calorie. Then you might get satisfied to buy, regardless of the other nutrition facts.
Did you ever look little closely in the tiny list termed as nutrition facts?
If you did then you would know the name of some other ingredients as well. It may differ regarding the type of foods. But, usually there are few common things you can observe in nutrition facts. These are likely-
- Fat (Saturated, Trans fat etc.)
- Carbohydrate (Dietary, fiber, sugar etc)
- Vitamin ( A,B, C etc)
When you are trying hard to get rid of the fat from your body, then you have to be careful about some of the above mentioned ingredients.
For instance, you always have to avoid taking saturated fat and sodium intake. These two components can be awfully dangerous for your body. It can lead you on the way to gain more weight in course of time.
Besides, it will enhance the percentage of probability to be affected by different dangerous diseases.
Another important fact is, you have to determine the sources of calorie absorption. It is mainly absorbed from three major sources. Such as-
- Carbohydrate ( Fast and slow carbs)
If your calorie is mostly coming from protein, then you should be happy. In the long run of burning fat you will be successful.
On the other hand, if it is coming from carbohydrate. Then you have to be little cautious, as the fast carbs can break into calories within a very short time. This can pave the way to erect more insulin as a result. Thus insulin can help you to store excessive calories as fat.
The most dangerous thing would be the calorie absorption from fat. More precisely saturated fat. You have to be very alert in that case. Take necessary steps to stop it from today!
How to understand the food labels?
While going through the food labels you may get confused by different type of tricky words. But, you don’t have to be a rocket scientist to understand those tricky words. If you can learn about few terminologies then all the things will come clear to you.
For your better understanding I have written down about few terminologies being imposed by US FDA, These are likely-
This term is used if the food contains 0.5 gm of fat per serving.
It means the food must contain less than 5 calories per serving.
It means that food contains less than 2 mg of cholesterol and less than 2g of saturated fat per serving.
Trans fat free
It means that the food contains less than 0.5 gm of trans fat per serving.
In addition to the above terms, there are some more tricky terms being used lately.
These are likely-
It means that the food must contain 40 calories or less per serving
It means that the food contain less than 3mg of fat per serving.
It signifies that the food contains less than 20 mg of cholesterol preserving and less than 2gm of saturated fat per serving
Low saturated fat
It means that food must contain 1gm or less saturated fat and 15% or less of calories from saturated fat
How do you Lose Stress Weight?
Being under stress has become normal in modern life. Unfortunately, research points out link between stress and fat or weight gain. Despite eating and exercising properly, sustained high stress can keep you from losing weight or even cause weight gain, as suggested by Pamela Peeke, author of Body for life for women.
Body deals with all stress in exactly the same way. Each time you have a stressful day; brain sends signals to cells to discharge potent hormones. A burst of adrenaline happens, which taps stored energy in order for you to fight or flee. Surge of cortisol also happens at the same time, which tells body to replenish the energy for flight or fight that the body assumes it has exhausted. In reality, the energy or calorie remains largely unused as stress in modern life does not require us to fight or flee and use the energy. However, surge in cortisol wants body to replenish the energy, which gets our appetite boosted or makes us very hungry. As long as stress continues, body keeps pumping out cortisol. When stress causes hunger eventually, we opt salty, sweet and high-fat foods as they help brain release pleasure chemicals that curbs tension, as explained by Elissa, a researcher on stress eating at the University of California. Reliance on fattening foods every time we get anxious or stressed becomes addicting.
With rise in cortisol level, production of testosterone slows down. Testosterone is muscle-building hormone. Over time, sustained stress, increased cortisol level and decreased testosterone production result in decrease in muscle mass. Decrease in muscle mass causes reduced calorie burning, as pointed out by Shawn Talbott, author of the Cortisol Connection. Loss of muscle mass and reduction in calorie burning happen with age, but high cortisol level speed up the process. Cortisol also causes body to store fat, particularly visceral fat. Visceral fat is harmful as it surrounds vital organs and discharges fatty acids into blood. It raises cholesterol and insulin levels, which increase risks for diabetes and heart disease.
In order to lose stress weight, it is important to get cortisol level under control and beat stress or anxiety. Following are the ways that can help combat stress weight.
In order to get instant relief from stress, moving muscles can be effective. Some push-ups or just flexing hands or just strolling during lunch break is beneficial. Moving muscles can play tricks on body. It can fool the body into thinking that escape from source of stress is taking place. Moving muscles or exercise accelerates blood circulation, carrying the cortisol to kidney and expelling it out of the body. Just eighteen minutes of walking three times per week can help lower the hormone’s level by fifteen percent.
Under stress, we tend to eat carelessly. Bigger portions are of course linked with increased belly fat. Hypothetically, slowing down while eating and paying attention to feelings of fullness may help lower cortisol level and decrease the amount of food that we eat, leading to positive impacts on belly fat.
Stop Strict Dieting
Constant dieting can cause body to think that there is a famine. This can increase stress level and facilitate fat storage. Constant dieting can cause cortisol level to go up by 18%. Besides, when cortisol levels go up, blood sugar levels goes up and down and out of control. It can make you very hungry. Sugar is brain’s main fuel. When brain gets deprived of sugar, self-control gets weaker.
Combination of stress and caffeine can raise cortisol level more than stress alone does. Consumption of about 3 cups of coffee while under stress can raise cortisol level by around 25% and keep it raised for 3 hours, as found out in a study by the University of Oklahoma. Consumption of 600 mg of caffeine throughout the day can raise the hormone level by 30% and keep it up all day. High cortisol level can result in overeating or stress eating. It is useful not to consume caffeine while under stress.
It is important not to skip breakfast. When we miss breakfast, body can register famine and holds on to fat stored in body.
Deficiencies in vitamin B, vitamin C, magnesium and calcium are stressful to body and can raise both cortisol levels and cravings for food. Combating these deficiencies by having a breakfast that is high in these nutrients, is a good idea. Adding grapefruit, strawberries, whole grain toast or bagel with peanut butter, low-fat yogurt etc. to breakfast is good as these foods are sources of the nutrients.
Having Adequate Sleep
Having adequate sleep is most effective in reducing strategy. Lack of enough sleep is perceived as major stressor by the body. About six and half hours of sleep, each night can enhance cortisol level, appetite and weight gain, as found out in a study by University of Chicago. 7 to 9 hours of sleep is recommended by the National Sleep Foundation. Inadequate sleep can increase levels of ghrelin, which boosts hunger, as found out in a research. Inadequate sleep can enhance appetite by 23%, especially for salty and sweet foods. Sleeping adequately can have positive impact on stress, cortisol level, appetite and weight gain.
It is useful not to eat on the run. Otherwise, body can perceive that time is scarce and you are stressed and under pressure. Eating on the run can also make digestive system less efficient. Sitting down and eating calmly is good. Having fun or getting involved in recreational activities is highly useful in reducing stress and its effects.
Last update: August 19, 2017 06:08:10 pm