Boosting your immune system against Coronavirus: How to improve immunity and minimize the risk of infection?

Boosting your immune system against Coronavirus: How to improve immunity and minimize the risk of infection?

Many people ask me…and if you also are wondering…

  • How can I boost my immune system?
  • How can I boost my immune system to fight viral infections?
  • What vitamin is good for the immune system?
  • Is there a shot to boost the immune system?
  • What are the foods that weaken the immune system?
  • What vitamins can boost my immune system?
  • Does drinking alcohol decrease the immune system?

Let’s learn about….

Covid – 19 or Coronavirus was declared as a global pandemic by the World Health Organization. The entire world is grappling with the dangers that this virus is posing to humanity, there are few measures that individuals can take to fight this pandemic.

There are also certain measures to improve your immunity which is of utmost importance at this juncture.
Individuals with pre-existing illnesses like diabetes, hypertension, cardiovascular disease, and respiratory issues are at a higher risk of having COVID -19 complications. It also aggravates with age as the immunity reduces as one gets older. In the younger generation, with no underlying illnesses, COVID -19 can result in a minor infection, provided one has a strong.

Here is a list of measures you can undertake to improve your immunity.

Improve Your Diet

The food you eat plays a key aspect in determining your overall health and immunity. Eat low carb diets, as this will help control high blood sugar and pressure.  A low carb diet will help slow down diabetes and focus on a protein-rich diet to keep you in good shape.

Vitamin C
Vitamin C is a crucial participant in the army of immunity. It helps prevent the common cold and flu. It acts as a powerful antioxidant and protects us against damage induced by oxidative stress. For severe infections, including sepsis and acute respiratory distress syndrome (ARDS), vitamin C treatment has been shown to significantly improve symptoms in patients.

Vitamin D
Vitamin D supplements have a protective effect against respiratory tract infections. In India most of the people are deficient in Vitamin-D, but it is a fat soluble vitamin, so it’s best to consult with a doctor about taking a Vitamin D supplement to boost immune response.

Zinc
Zinc is an important component to WBC (white blood corpuscles) which fights infections. Zinc deficiency often makes one more prone to flu, cold and other viral infections. It is advisable to take a zinc supplement, especially for older people.

Elderberry
Elderberries are rich in nutrients including minerals like phosphorus, potassium, iron, copper and vitamins, such as vitamin A, B, and C, proteins and dietary fibre. These have antibacterial and antiviral qualities which help fight cold and influenza.

Turmeric and Garlic
Turmeric, contains a compound called curcumin, which boosts the immune function. Garlic has powerful anti-inflammatory and antiviral properties which enhances body immunity.
Along with maintaining a healthy lifestyle and taking supplements, the Indian health ministry has suggested few organic and natural ways to practise as preventive measures to fight COVID-19.

Practical Tips
1. Regularly consume vegetables and fruits rich in Beta carotene, Ascorbic acid & other essential vitamins. Certain foods like mushrooms, tomato, bell pepper and green vegetables like broccoli, spinach are also good options to build resilience in the body against infections.
2. Have supplements rich in omega 3 & 6 fatty acids for your daily dose. Some natural immunity supplements include ginger, gooseberries (amla) and turmeric. Most of these superfoods are common ingredients in Indian dishes and snacks.
3. There are several herbs that help in boosting immunity like garlic, basil leaves (Tulsi) and black cumin. Certain seeds and nuts like sunflower seeds, flax seed, pumpkin seeds and melon seeds are excellent sources of protein and vitamin E.
4. Probiotics like yoghurt, Yakult and fermented food are also excellent sources to rejuvenate the composition of gut bacteria, which is important for nutrient absorption by the body. These are good options for the older generation too.

Other Lifestyle Tips

1. Take Appropriate Sleep

Good sleep time for 7-8 hours is the best way to help your body to build immunity, inadequate sleep will leave you tired and impair your brain activity. The lack of sleep will prevent the body from replenishing energy and this will impair other bodily functions that will have negative impact on your immunity.

2. Stay Hydrated

Drink more than 8-10 glasses of water every day, to stay hydrated. Water will help flush out the toxins from the body and lower the chances of getting infection. You may include juices made of citrus fruits and coconut water, to beat the heat and boost immunity.

3. Don’t Skip Exercise

A good diet and an exercise routine is very important. Do exercise regularly, even light exercise will go a long way in releasing the toxins from your body. It is strongly recommended to exercise for 30 to 45 minutes, depending on your stamina. If you are not in a habit of exercising yet, then it is a good time to start. Regular exercise improves metabolism, which has a direct positive relation with immunity.

4. Destress Yourself

You might have experienced at some time specially, during these times, a prolonged period of staying indoors has its implications on your mental wellbeing. Anxiety, restlessness and stress around the pandemic is another concern that is affecting millions across the world. There are few steps we can follow regularly to help relieve our stress, stress is known to have an adverse effect on immunity.

5. Practice meditation

Stress releases the hormone known as cortisol, which impairs the response to immediate surroundings and makes your body more susceptible to infections, you feel constantly anxious. The best way to relieve stress is through meditation, it is a tried and tested activity to calm the nerves

6. Avoid Smoking, alcohol and other addictive substances

Certain habits like smoking, alcohol consumption and substance abuse have a direct relation between weakened body defences and respiratory illnesses. Active and passive smoking has proven to weaken your lung capacity and destroy the cells lining your respiratory tracts, these cells are crucial to fight viruses that enter through your nasal orifices. It has been proven that individuals who engage in heavy alcohol consumption tend to suffer from ARDS (Acute Respiratory distress syndrome) which is one of the conditions caused by Covid 19 infection.

7. Avoid Travelling

Avoid all kinds of non-essential travels. Avoid being exposed to the public transport system and public places to avoid any likelihood of exposure. Just in case you have to travel, make sure to cover your nose and mouth with a mask and carry an alcohol-based hand sanitizer, at all times. Don’t forget to sanitize each time you touch a surface, as Covid 19 strain can stay on surfaces for a few hours to days. Remember to use your non-dominant hand while accessing the doorknobs and handles, as these are frequently touched by many people.

The Ministry of AYUSH has recommended the following self-care guidelines as preventive measures and to improve immunity with special reference to respiratory health.

  • Prefer warm water throughout the day.
  • Practice Meditation, Yogasana, and Pranayama.
  • Increase the use of Turmeric, Cumin, Coriander and garlic.
  • Drink herbal tea or decoction of Holy basil(Tulsi), Cinnamon, Black pepper, Dry Ginger and Raisin.
  • Avoid sugar and replace it with jaggery if needed.
  • Apply Ghee (clarified butter), Sesame oil, or Coconut oil in both the nostrils to keep the nostrils clean.
  • Inhale steam with Mint leaves and Cumin seeds.

All the above-mentioned tips will definitely help, the need of the hour is a quick boost to your immunity system to keep it fighting fit.

Most important of all…
The battle against the Covid-19 pandemic is fought by our health care workers, we can do our bit by limiting our exposure to the virus by staying indoors, social distancing, eating healthy, hydrating, and following basic hygiene protocol.

All About Belly Fat – 10 Best Ways to Lose Belly Fat FAST Based on Evidence

All About Belly Fat – 10 Best Ways to Lose Belly Fat FAST Based on Evidence

Did you know that 2 out of 3 people are obese or overweight?

Belly fat is also known as pot belly or abdominal obesity or adiposity increases the chances of chronic diseases such as type 2 diabetes, cancer, and heart disease – the world’s deadliest disease.

Fortunately, there a few tips & tricks which can help you reduce belly fat fast. Below are the 10 best ways to prevent and reduce belly fat:

Having excessive weight is harmful, but having excessive BELLY FAT is even more dangerous. People who have extra belly fat have double the risk of dying prematurely. There a few tips & tricks which can help you reduce belly fat fast. Below are the 10 best ways to prevent and reduce belly fat:

  1. Eat protein-rich food
  2. Eat plenty of soluble fiber
  3. Eat omega 3 fatty acid-rich foods
  4. Avoid trans-fat foods
  5. Belly Fat and Alcohol
  6. Lifestyle Changes for Losing Belly Fat
  7. Cut back on carbs
  8. Exercise regularly
  9. Decrease stress
  10. Get Sufficient Sleep

In today’s blog, you’ll learn how to reduce belly fat and how to prevent it. You’ll learn:

  1. What is belly fat?
  2. How much belly fat is normal?
  3. What belly fat depicts in terms of the dangerous visceral fat?
  4. Belly fat problems: Dangers that can be avoided
  5. What causes belly fat
  6. Best ways to lose belly fat fast

What Is Belly Fat?

Belly fat

Fat is important for our bodies. It keeps us warm, protects vital organs, and gives your body energy. Although it’s healthy to have some body fat, not all fats are equal.

There are two types of fat in your belly:

  1. Subcutaneous fat – lies directly below the skin. It’s between the skin and the abdomen wall.
  2. Visceral fat – commonly known as a dangerous fat. It’s located deep in your belly.

How Much Belly Fat Is Normal?

If you have some belly fat, it doesn’t necessarily mean that you have a lot of visceral fat. However, when you have more than a normal percentage of fat and apple-shaped figure, you should do something about it.

Having 18% – 22% of fat for men and 26% – 31% is considered normal. Anything above means you have excessive fat in your body.

What belly fat depicts in terms of the dangerous visceral fat?

The most accurate way to measure visceral fat is with a CT or MRI scan. However, it’s very expensive and time-consuming. There’s also a cheaper, faster, and a little less accurate way.

Visceral fat evaluated

To know if you’re at risk try measuring your waist size. It may be not as accurate, but can be a good pointer. There’re different numbers for women and men.

  • If you’re a woman and your waist is 35 inches or larger, you’re at risk
  • If you’re a man and your waist is 40 inches or larger, you’re at risk

Visceral fat is evaluated in scale from 1 – 59 when diagnosed with an MRI scan. Healthy levels are under 13. If your results are 13 or more, immediate action is required.

Belly Fat Problems: Dangers that can be avoided

Having too much fat makes you look worse. However, this is the least problem with excessive fat. Having a high-fat percentage, especially visceral fat puts you in danger of getting deadly diseases. These include:

  1. Heart attack & heart disease
  2. Type 2 diabetes
  3. Breast cancer
  4. Alzheimer’s disease
  5. Stroke

Belly Fat Problems

These are some of the deadliest diseases causing premature deaths of millions worldwide. When you have a lot of abdominal fat, your organs are covered by fat.

This leads to improper function of organs, such as lowering insulin sensitivity in the liver. It also increases the clogging up of arteries and leads to heart problems.

The worst part is, the more weight you gain, and the more fat you have, the higher the chances of getting them. It’s very important to lose belly fat and keep in shape to stay healthy and live a longer life.

What Causes Belly Fat?

Whether you want to look and feel better or just avoid complications, keeping a normal belly fat percentage is key. There’re a few things you should limit or avoid to keep your belly fat at normal. These include:

  1. Poor diet – The most important factor is your diet. An unhealthy diet can cause weight gain, slow metabolism, and reduce fat burning.
  2. Lack of physical activity – The concept of losing fat is simple. You need to burn more calories than you eat. However, if your energy intake through diet is over and above your metabolic needs and your activity level, you add up calories and store them in the form of fat. This leads to weight gain.
  3. Poor sleep – Sleep resets the stress hormones which aggravate when we are awake and recovers our bodies. These hormones also play a role in weight gain and belly fat. Insufficient sleep decreases the quality of your life and makes you unhappy. This may lead to emotional eating and belly fat.
  4. Smoking – Although the percentage of obesity in smokers and non-smokers is the same, smokers have more belly and visceral fat. Even though it’s not a direct cause, it’s a risk factor you should consider.
  5. Stress – Cortisol is a hormone, which helps your body deal with stress. Unfortunately, it also slows down your metabolism. People in stress are more likely to reach for food to comfort their needs. This leads to more belly fat and weight gain.

These are common causes of many complications. The key to losing belly fat is to live a healthy and enjoyable life.

All of these tips may be helpful but won’t help you that much. If you want to lose belly fat or prevent it, you must consult it with your doctor or your dietitian. Building a diet plan for belly fat loss and implementing lifestyle changes can make all the difference.

Best Ways to Lose Belly Fat Fast

There’re many ways to burn belly fat, which you’ll learn more about in the next sections. However, it’s important to remember that you shouldn’t rush it. 

Losing belly fat is a long-term process, not a few days’ quick-fix solution. Find the balance between things below, set realistic goals and lose belly fat.

How to Burn Belly Fat with Diet

Your diet plays the most important role in losing belly fat. It accounts for 80% of all weight loss. No matter how much you exercise, when your diet isn’t right, you won’t burn fat and your hard work in exercise is most likely to fail. The most important thing in any weight loss diet is to ensure optimal nutrition along with a deficit in calories. A well planned personalized diet with adequate vitamins, minerals, and macronutrients is key to a healthy weight loss. However, there’re also a few belly fat burning foods you should include. On the other hand, some cause belly fat. These you should limit or avoid.

The most important thing in any weight loss diet is to ensure optimal nutrition along with a deficit in calories. A well planned personalised diet with adequate vitamins, minerals, and macronutrients is key to a healthy weight loss.

Which Are Belly Fat Burning Foods?

Some foods can make you feel full for longer and boost your metabolism. These are key for losing belly fat and having an enjoyable weight loss journey.

1. Protein-rich Foods

Protein-rich Foods

Protein is one of the most important nutrients for burning fat and weight loss. This is because it releases the fullness hormone, which decreases your appetite and promotes fullness. It’s also great for boosting your metabolism and to retain muscles while losing weight. But it’s especially good for belly fat. People who eat more protein have less belly fat and lower risk of cardiovascular disease. Add high-protein foods to your diet such as:

  1. Meat
  2. Fish
  3. Eggs

2. Eat Plenty of Soluble Fiber

Eat Plenty of Soluble Fiber

Soluble fiber makes you feel full longer and decreases the number of calories your body absorbs from food. This is because of the gel produced by soluble fiber. When you get enough soluble fiber from the diet, it absorbs water and forms a gel. This gel slows down the food as it passes through your digestive system making you feel full longer. What’s even better is, that soluble fiber is especially good for belly fat. Every 10-gram increase in soluble fiber decreased belly fat gain by 3.7% over 5 years (1). Make an effort to include high fiber foods in your diet like:

  1. Avocado
  2. Blackberries
  3. Flax seeds

3. Eat Omega 3 Fatty Acid Rich Foods

Omega 3 Fatty Acid Rich Foods

Omega 3 Fatty Acid rich foods are superbly healthy. Nuts or fatty fish contain omega-3 fatty acids, protein, and can protect you from many diseases. However, they are also great for losing abdomen fat, especially visceral fat. They help you reduce fat around vital organs and that way decreases the chances of severe health complications. Try to get your dose of omega 3 fatty acids by including the following foods, these can be:

  1. Salmon
  2. Sardines
  3. Mackerel
  4. Flaxseeds
  5. Chia seeds
  6. Walnuts
  7. Soybeans
  8. Hemp seeds

Which Foods Cause Belly Fat?

There’re certain foods you should minimize and avoid as much as possible. Most of these are not just full of fat, but they also increase your chances of getting deadly diseases. Foods that cause belly fat are listed below.

4. Foods That Contain Trans Fats

Foods That Contain Trans Fats

Try to avoid or minimize your intake of trans fats. They’re very unhealthy. They’ve been linked with inflammation, insulin resistance, heart disease, and abdominal fat (2) (3). People who ate trans fats gained 33% more belly fat than those who consumed monounsaturated fats. Try to replace trans fats with monounsaturated fats and avoid unhealthy foods that contain saturated fats such as:

  1. Burger
  2. French fries
  3. Popcorn

5. Belly Fat and Alcohol

cut back on your alcohol and drink

We all like to party or have a drink from time to time. While drinking alcohol in small amounts may be beneficial, frequent drinking can be severely harmful. It increases not only your chances of getting health complications, but it also makes you obese. Too much drinking causes belly fat and may lead to obesity (4). Try to cut back on your alcohol and drink only occasionally. That way you stay healthy and lose belly fat.

6. Cut Back on Carbs

Following a low-carb diet or decreasing your carb intake can be very beneficial for losing fat. However, you don’t need to cut back on carbs completely, nor follow a low-carb diet. Just try to replace refined carbs with unprocessed starchy carbs. Whole grains can be a good source for that. Eating whole grains has been linked with a 17% lower chance of having excess abdominal fat. Replace carbs with unprocessed starchy, add whole grains to your diet, and decrease your belly fat.

7. Lifestyle Changes for Losing Belly Fat

Diet is the most important thing to lose belly fat. However, you shouldn’t overlook exercise and lifestyle changes. They play a crucial contributory role too. These lifestyle changes can prolong your life, make you feel better, and help you stay mobile for longer. They can significantly increase the quality of your life while burning excess belly fat.

8. Belly Fat Loss & Exercise

Belly Fat Loss & Stress

Regular physical activity brings a lot of benefits. One of them is losing belly fat. Cardio is one of the most effective types of exercise for losing weight. However, cardio mixed with resistance training brings the biggest results. It also makes sure that you don’t become skinny fat. Skinny fat means normal weight, little muscles, and too much fat. Try to incorporate exercise into your daily schedule and exercise regularly. Remember, the duration and frequency of exercise are more important than intensity.

9. Belly Fat Loss & Stress

reduce stress to lose belly fat

Stress is one of the causes of belly fat. When you’re under stress, your body releases stress hormone – cortisol. High cortisol levels lead to increased appetite and drive abdominal fat storage. What’s even worse is that women with a large waist produce more cortisol in response to stress. This adds even more belly fat around the middle (5). Try reducing stress in your life. Balance your work and free time, participate in fun activities, or practice yoga.

10. Get Sufficient Sleep

Get Sufficient Sleep

Without sleep, we would be all dead. Sleep can drastically affect your life. Getting enough and high-quality sleep can make you feel energized and happy. However, having insufficient sleep may lead to severe complications and depression. The surprising fact is that sleep affects your belly fat too. People who sleep less than 5 hours are significantly more likely to gain weight than those sleeping 7 hours (6). In addition, sleeping 7+ hours ensure you’re getting enough sleep for you to stay healthy. Having a regular sleeping schedule, sleeping for at least 7+ hours, and waking up at the same time can play a role in staying in shape and being healthy.

Belly Fat & Fatty Liver

Belly Fat & Fatty Liver

Fatty liver is becoming more and more common. This is due to rising rates of obese and overweight people. Now, more than 25% of people suffer from fatty liver globally. The liver is the biggest organ in your body and is used to help digest food, store energy and remove poisons like alcohol. However, when there’s too much fat inside it, it may not function properly. Your liver is considered fatty when more than 5% of it is fat. There’re many causes, which may lead to fatty liver. The most common ones are alcohol, obesity, and excess belly fat. However, even if you’re not obese, but have excess belly fat, you’re at risk. Fatty liver has 4 main stages, with the last, most severe – cirrhosis. When you leave it untreated, it may potentially be life-threatening and lead to liver failure. Unfortunately, there’re no medications for belly fat. However, you can treat it naturally! Stop overeating and sitting all day. Start moving, eating healthy, and exercising. That way you lose fat, most importantly visceral fat, and decrease the fat inside the liver. This may lead to the complete curing of fatty liver.

Conclusion:

Fat is essential for our well-being. It keeps us warm, gives energy to our body, and protects vital organs. However, excessive amounts of it may be very harmful, especially deep fat – visceral fat in your belly. This type of fat clogs up arteries and covers your organs, which can lead to problems such as decreasing insulin sensitivity. These problems may develop to complications such as heart disease, stroke, type 2 diabetes, or cancer – the deadliest diseases. Fortunately, there a few tips & tricks which can help you reduce belly fat fast. Below are the 10 best ways to prevent and reduce belly fat:

  1. Eat protein-rich food
  2. Eat plenty of soluble fiber
  3. Eat omega 3 fatty acid-rich foods
  4. Avoid trans-fat foods
  5. Belly Fat and Alcohol
  6. Lifestyle Changes for Losing Belly Fat
  7. Cut back on carbs
  8. Exercise regularly
  9. Decrease stress
  10. Get Sufficient Sleep

All of these tips may be helpful but won’t help you that much. If you want to lose belly fat or prevent it, you must consult it with your doctor or your dietitian. Building a diet plan for belly fat loss and implementing lifestyle changes can make all the difference.

Let’s Fight Belly Fat Together

The Past Can’t Be Changed, The Future Is Yet in Your Power Start your journey of losing belly fat with us. Avoid life-threatening complications, improve your life, balance the work & exercise, and start living healthier and a better life. Having a high percentage of visceral fat can make the quality of your life significantly lower. Burn excess belly fat and:

  1. Lose weight – feel & look better
  2. Reduce the risk of deadly disease – cancer, heart disease, and type 2 diabetes
  3. Become healthier & feel better

Awarded as the best diet and nutrition clinic in Punjab and the only diet & wellness clinic with an internationally certified combo of nutritionists and doctors, we’re guaranteed to bring you results. With more than 46 years of cumulative experience, we have been changing lives worldwide and helping people. It’s time for you to improve yours too.

 

 

So How Can I Start?

We’ll start by a short 15 minutes free one-time consultation to see if we can help you or not. Our case selection is very diligent and we only accept those who are serious to improve their health. Our track record & success rate speaks volumes of that. After this free mini telephonic consultation, if we feel that you can follow and we can help you… You are guided about the signing up procedure and then you are invited for a 45-minute detailed consultation in which we take down your personal & family history, medical conditions, etc. There, we’ll understand all your needs, set goals, and build a plan to achieve them. Then we’ll recommend to you one of our plans for your life-changing journey of health to begin. After that, all you need to do is follow your plan, lose belly fat, and improve your life.

 

Choose Your Journey

“Very Satisfying consultation about my weight loss with DT Pallavi Jassal ….she is very motivating, a good guide and soft-spoken. That is what a health coach should be like. Ideal…must consult her.”
Namita Sethi For Weight Loss ★★★★★

“I joined Dt. Pallavi on the recommendation of a top-notch endocrinologist and thanks to him to have sent me to Dr. Pallavi. My liver function tests were all very bad but after Dr. Pallavi’s diet, all are within normal range and ABOVE all a weight loss of 10 kg*. My looks and my confidence has improved. I thank Dr. Pallavi for valuable contribution in my life..”
Suman Lata For Diet Therapy, Slimming★★★★★

Come and join thousands of our happy customers and become a member of the community of healthy people. Prolong your life, lose weight, burn belly fat, and LiveLifeMore.

You’re just a few clicks away from your better future. Come to the clinic or book an online-session from the comfort of your home and set yourself on the path of eliminating belly fat.

 

Sources

Belly Fat Doubles Death Risk https://www.webmd.com/diet/news/20081112/belly-fat-doubles-death-risk#1
NORMAL RANGES OF BODY WEIGHT AND BODY FAT
https://us.humankinetics.com/blogs/excerpt/normal-ranges-of-body-weight-and-body-fat
Comprehensive Evaluation for Obesity: Beyond Body Mass Index
https://jaoa.org/article.aspx?articleid=2525750
Association of Changes in Abdominal Fat and Cardiovascular Risk Factors https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599249/
The role of protein in weight loss and maintenance.
https://www.ncbi.nlm.nih.gov/pubmed/25926512
Normal protein intake is required for body weight loss and weight maintenance, and elevated protein intake for additional preservation of resting energy expenditure and fat-free mass.
https://www.ncbi.nlm.nih.gov/pubmed/23446962
Dietary fiber decreases the metabolizable energy content and nutrient digestibility of mixed diets fed to humans. https://www.ncbi.nlm.nih.gov/pubmed/9109608
Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856431/
The dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. https://www.ncbi.nlm.nih.gov/pubmed/24860193
Dietary intake of trans fatty acids and systemic inflammation in women.
https://www.ncbi.nlm.nih.gov/pubmed/15051604
Dietary fat intake and risk of coronary heart disease in women: 20 years of follow-up of the nurses’ health study. https://www.ncbi.nlm.nih.gov/pubmed/15781956
Trans fat diet induces abdominal obesity and changes in insulin sensitivity in monkeys. https://www.ncbi.nlm.nih.gov/pubmed/17636085
Relationship of abdominal obesity with alcohol consumption at a population scale. https://www.ncbi.nlm.nih.gov/pubmed/17885722
Whole- and refined-grain intakes are differentially associated with abdominal visceral and subcutaneous adiposity in healthy adults: the Framingham Heart Study.
https://www.ncbi.nlm.nih.gov/pubmed/20881074 Minireview: glucocorticoids–food intake, abdominal obesity, and wealthy nations in 2004. https://www.ncbi.nlm.nih.gov/pubmed/15044359
Stress-induced cortisol response and fat distribution in women.
https://www.ncbi.nlm.nih.gov/pubmed/16353426
Sleep duration, general and abdominal obesity, and weight change among the older adult population of Spain. https://www.ncbi.nlm.nih.gov/pubmed/18258619
Association between reduced sleep and weight gain in women.
https://www.ncbi.nlm.nih.gov/pubmed/16914506

Coronavirus Vs India : The biggest lock down in history & how to win this battle

Coronavirus Vs India : The biggest lock down in history & how to win this battle

The biggest lockdown in the history of mankind had to be implemented by the government of India. There are no international travels happening, no road or rail traffic in India and no one on the streets. The second-largest population in the world has been forced to stay indoors for 21 days by the smallest of the microorganisms in the world.

Coronavirus Vs India how to win this battle

But is this still enough to fight this battle with the highly-infectious deadly disease – COVID-19?

There are several factors that make this battle different & crucial for the future of this country. However, in spite of all health infrastructure, it’s strengths and limitations, do we really have a chance to survive?

To understand why this all is being done, you need to first understand how our body’s immune system work. Then we’ll take a close look at what exactly happens when coronavirus attacks your body.

After that, we’ll look at the future of India, what’s happening, how to prevent this crisis and win the battle against COVID-19.

You’ll learn

  1. What is the immune system?
  2. What are white blood cells – function and types
  3. What is an immune response?
  4. The difference in Immune response: Bacteria vs Virus
  5. How does coronavirus attack your body?
  6. How dangerous is Coronavirus without symptoms?
  7. Why is coronavirus spreading so fast?
  8. How to eliminate coronavirus
  9. What is the need of the hour to prevent coronavirus

What is an Immune System?

The immune system is a body’s defense mechanism. It’s essential for your health, fighting bacteria & viruses and staying free from infections. It’s made out of white blood cells and is spread throughout the whole body.

White Blood Cells

White blood cells, also called leukocytes, circulate in your blood and lymphatic vessels. Their main function is to fight viruses, bacteria, and any invaders. When they find an invader, they rush in to fight and destroy it (1).

They’re produced by bone marrow constantly and they live a lifespan from 13 to 20 days, after which time they are destroyed in the lymphatic system. They’re stored throughout your body in many places such as (2):

  1. Thymus (A gland in upper chest in the center behind the chest bone which stays active till puberty)
  2. Spleen (an organ in the upper left part of the abdomen)
  3. Bone marrow (the spongy tissue inside some of your bones)
  4. Lymph nodes (small glands that filter lymph, the clear fluid that circulates through the lymphatic system)

There are also two main types of white blood cells, which we’ll look at next.

Phagocytes – These’re your main fighters. When they find an invader – virus or bacteria – they surround it and eat it (3).

Lymphocytes – This type of white blood cell keeps a log of your previous invaders. That way, when they attack your body again, it recognizes it and destroys it more efficiently (4).

These are the two main types of fighters – white blood cells. But what actually happens when your body is under attack?

The Immune Response

An immune response is a response of your body to invaders. These can be parasites such as viruses or bacteria. Let’s take a deeper look at what exactly happens when your body is under attack.

How Does Bacteria Attack Your Body?

Bacteria are small, single-celled organisms. There are life processes happening inside their bodies and consist of DNA, membrane, and cytoplasm (4). There’re many ways bacteria can get to your body. One way is when you’re cut.

Bacteria Attack

When you’re cut or there’s any break in the skin, bacteria can use it as a way to get to your body. It can enter the body through the food or the air you breathe.

After bacteria is in your body, your immune system can detect it. However, some bacteria are very sophisticated, so sometimes they can go unnoticed by your body.

When it’s in your body, it starts replicating itself by cell division(5). Sometimes, your body can detect bacteria early and destroy it. However, there’re times when it can’t. That’s when antibiotics come to help.

Antibiotics kill or stop the replication process of bacteria, so your body can have time to get rid of what’s left (6).

How Does Virus Attack Your Body?

Viruses are a lot smaller than bacteria. They’re made of DNA or RNA enclosed inside a coat of protein. There’re no processes happening, on its own virus doesn’t do anything. It just exists (7).

Virus Attack

Let’s now take a little bit deeper look at how can viruses work.

You can imagine coronavirus or any other virus as a message in a bottle. It goes through your body and gets picked up by your body’s cell. It reads its message – genetic material – and reproduction of viruses inside the cell’s body starts happening (8).

There can be thousands of copies inside the cell happening. Once the new viruses are made, they leave the cell by destroying them. Then they’ll continue to spread out through your body.

Sometimes your body catches it early by T lymphocytes and destroys it immediately (9). However, sometimes if your immune system is weakened, your body detects it when it’s too late.

You need to be very careful because there’s no cure for the virus. However, there’re some antiviral drugs that can help inhibit the reproduction of viruses, but they don’t destroy them (10). Your body is on its own in tackling infections caused by viruses.

How Does Coronavirus Attack Your Body?

The virus is spread by droplets from sneeze or cough. It gets to your body through your nose or mouth or eyes. Once when it’s in your body it continues to stay in your throat for some time.

There the coronavirus attacks your cells. That’s why one of the first symptoms of coronavirus is a sore throat (11). After they’re reproduced in your throat, they continue down through your airways to your lungs.

It causes inflammation down there, which can make it more difficult for the lungs to function properly. It can also cause swelling, which makes it much more difficult for oxygen to get into your lungs. The swelling and decreased oxygen flow can cause your lungs to fill in with thick and viscous fluid and dead cells (12).

When it’s very severe, you may need to be put on breathing support also called a ventilator. In some cases, your lungs are filled with so much fluid, that no breathing support can help you and you die.

Coronavirus Without Symptoms

Sometimes when your cells get infected, the virus doesn’t start to replicate. It just mixes up the genetics of the cell. Then the cell starts to reproduce with these genetic changes inside of it.

This can happen because of the many reasons such as having a strong immune system. That’s why some people with coronavirus are asymptomatic – without symptoms. The virus knows that your immune system is very strong and would destroy it immediately (13).

So, it waits for the perfect opportunity when your immune system is weakened. This can be also caused by stress or physical activity. Then this opportunistic virus may strike and start attacking the infected cells.

However, just because you’re asymptomatic or without any signs or symptoms of infection, it doesn’t mean you can’t infect others. You can still carry the infection and transmit it to others even when you are not aware that you are walking bomb of these viruses sparking others with this contagious infection.

Why Is Coronavirus Spreading So Fast?

There have been many scares about coronavirus in recent times. But what makes it so scary? Why are the numbers of infected people skyrocketing so fast?

It has everything to do with the way it’s spread. Coronavirus is extremely infectious. Just as little as one droplet is enough to make you infected. The worst people are people with no symptoms – asymptomatic.

These individuals don’t even know they have it and spread it all around. On average, a person with coronavirus infects 2 – 3 people. However, this number is drastically higher when a person doesn’t know he is infected i.e., asymptomatic people.

The worst part is, that the number of infected people rises exponentially. That means that these numbers can rise to 180 million infected people and more than 45 million deaths without proper interventions.

infections Covid-19 in India

How to Save India And Fight Coronavirus

India, unlike some countries, has a very young population. The average age in India is 27 years, which is very young. This is good, because young people are more resistant to coronavirus than elderly, as you can see from the chart below.

Coronavirus Case Fatality Rate

However, this doesn’t mean you can’t get infected when you’re young. You can always be an active career of the infection & infect so many other people without your knowledge. You need to strictly follow recommendations and interventions for preventing coronavirus to curb the spread. Most importantly, social distancing by avoiding the source of coronavirus – people.

The Initial Lockdown

The government of India has proactively started a 21 days lockdown a few days ago. It’s the biggest lockdown in the history of humans. All international travels have been stopped; no trains are traveling in the country. All the shops and factories have been closed and people must stay at home.

This may seem drastic, however, it’s essential for the prevention of spreading coronavirus. Fortunately, this lockdown started early, with just 300 cases as opposed to Italy (9,000) or the USA (11,000).

However, lockdown may be a great step for decreasing the number of infected people by breaking the chain of transmission, but it doesn’t have to help that much with eliminating the virus in infected people.

Why Initial Lockdown Isn’t Enough?

Lockdown is one of the most important things to decrease the spread of the virus. But does it help eliminate it?
When people are at home, there’s an exponentially lower chance of catching coronavirus. But what about infected people? Well… They stay infected and infect others around them.

This is the biggest problem in India right now and the solution is simple but not easy to execute. The way to eliminate coronavirus is to start testing, testing, and testing.

When you start testing people and detecting the virus in them, you start decreasing their exposure to healthy people by bringing them in quarantine. However, as we said earlier, on average, an infected person infects 2 – 3 people.

So, if we want to eliminate it completely, we need to trace all people who have been in contact with an infected person and put them to quarantine. Then and only then, we’ll save humanity and eliminate this extremely-infectious deadly virus. But do we have enough testing kits to be able to do that?

The Shortage of Testing Kits in India

Number of people tested in India

Testing may be the answer to eliminating coronavirus, but can we afford it? India tests around 1700 people daily and this number rises as you can see from the chart below.

BUT THIS IS NOT ENOUGH!

India is so far among the lowest ratios of testing in the world. One of the reasons is a shortage of testing kits. Below is a chart comparing India’s testing to other countries.

People tested Covid-19 Million Population

As you can see, India is extremely behind other countries. This is all because of the shortage of testing kits. There’s been delivered around 1 million testing kits so far. But this is very little for a country with more than 1.3 billion inhabitants.

When people can’t be tested, we don’t know if they’re infected or not. This leads to a huge spread of coronavirus in the country and around the world. But even if we had enough tests, would it help?

Hospitalization & Lack of Beds

Sooner or later, the number of infected people with coronavirus will rise. The problem is, can we take care of these people?
Most of the deaths from coronavirus aren’t because of the severity of the disease. Rather because of the lack of hospital beds and ICU (intensive care unit) beds.

Currently, India has 700000 hospital beds and 70000 ICU beds. This means there are only 0.7 beds per 1000 people, in comparison with the USA (2.9) and Italy (3.4). These two countries can’t handle it and there’re hundreds of deaths daily. How can we?

Healthcare less abundant in India compared to Global average

The lack of testing kits and beds in the hospital is a huge problem. But are there any solutions to these problems?

Well… The most important thing is to stop spreading it, that means take all the necessary steps to prevent it, which include:

  1. Wash your hands regularly
  2. Wear a facemask
  3. Clean and disinfect your environment

However, most people are doing all of these recommendations and still get sick. Why? Because they have weakened immunity. When you age, your body gets older and becomes weaker. So does your immunity system and so you’re more likely to catch coronavirus.

But this doesn’t mean that if you’re young you can’t get sick. Everyone’s immunity can get better and so can you prevent coronavirus. The best thing is, you can do it from home and it’s simple, fast & effective.

Boost Your Immunity & Protect Yourself

There’re many ways to support your immunity, which include:

  1. Eat healthily
  2. Regular exercise
  3. Drink a lot of water
  4. Quit smoking if you smoke
  5. Don’t drink a lot of alcohol
  6. Sleep at least 7 – 9 hours

Most of these are common sense, but if you’d have to choose, the most important is your diet. There’s nothing more important than your diet. It’s what gives you vitamins, nourishes your cells, heal your wounds, regenerates your body and makes you sustain a healthy body.

Your diet can make such a massive difference, that’s why you should start caring about what you’re putting in your mouth.

We have collected more than 15 food ideas, which will massively boost your immunity and can help decrease the chances of catching coronavirus or any other infectious disease. Here they’re:

 

 

Remember, you’re what you eat, and if you want to stay healthy, you need to eat healthily!

Stay informed, stay blessed & LiveLifemore!

Sources:

Role of White Blood Cells in Blood- and Bone Marrow-Based Autologous Therapies
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6077567/
What are the organs of the immune system?
https://www.ncbi.nlm.nih.gov/books/NBK279395/
Phagocytosis: A Fundamental Process in Immunity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485277/
Lymphocytes and the Cellular Basis of Adaptive Immunity
https://www.ncbi.nlm.nih.gov/books/NBK26921/
Introduction to Bacteriology
https://www.ncbi.nlm.nih.gov/books/NBK8120/
Growth and Reproduction of Bacteria
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2051730/
Antibiotics
https://www.ncbi.nlm.nih.gov/books/NBK535443/
Viruses: Structure, Function, and Uses
https://www.ncbi.nlm.nih.gov/books/NBK21523/
T Cell Responses to Viral Infections – Opportunities for Peptide Vaccination
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3997009/
Approved Antiviral Drugs over the Past 50 Years
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4978613/
An Outbreak of Human Coronavirus OC43 Infection and Serological Cross-reactivity with SARS Coronavirus
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2095096/
Pulmonary pathological features in coronavirus associated severe acute respiratory syndrome (SARS)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1770245/

Understanding Cholesterol, Triglycerides, HDL Cholesterol and LDL Cholesterol

Understanding Cholesterol, Triglycerides, HDL Cholesterol and LDL Cholesterol

It is important to have an understanding of different types of Lipids circulating in the blood in the form of Cholesterol, Triglycerides, HDL Cholesterol and LDL Cholesterol.

What is Cholesterol, TriglyceridesIf you or somebody whom you know has ever been detected with high cholesterol levels, you must be seriously looking for ways to reduce cholesterol naturally without the need of popping cholesterol-reducing drugs which are often called statins. Abnormal levels of cholesterol are considered to be a risk factor for many life-threatening diseases. In this article, we try to bring for you the safest proven ways to achieve normal cholesterol levels naturally based on studies.

To start with, we must mention that there was a large study that was published in the 1970s that changed the way people had thought about normal cholesterol levels for the well over 40 years. In the decades that followed, drugs that are known to lower your cholesterol have become a major source of cash flow for the pharmaceutical companies. The amount of business this report might have generated is clear from the fact that between 1988-1994, the CDC (Centre For Disease Control, USA) reported less than 2 % of Americans were taking one of these medications, while the proportion rose to over 14% reported taking them between the period of 2011-2014. As of today, a surprising 49.2% of individuals who are over the age of 65 take cholesterol-lowering medication.

What if I were to tell you that the results on that culture-shaking study were published in a completely misleading way? Well, you may not believe it but it’s completely true. How we measure the level of cholesterol and even what we believe them to mean has been based on a completely false premise. Doctors are pressed to prescribe a variety of drugs called statins (Ex: Atorvastatin, Rosuvastatin, Simvastatin etc.) to tens of millions of “qualifying” patients, and their only goal of reducing the level of cholesterol may be a completely pointless effort.

On the other hand, it is important to maintain the normal cholesterol levels because extremely high cholesterol shows the signs that something is wrong or could happen in the future (heart disease, stroke, blockages in blood vessels of the limbs). These risks amplify when you also have high triglycerides along with elevated cholesterol (together these are known as hyperlipidemia). Sometimes it is very important to lower cholesterol and what better it can be to do it naturally without any drastic side effects of cholesterol-lowering drugs.

So, to answer your questions, let’s go ahead and unravel the truth. So, what is cholesterol? Is it necessary for it to be as low as you’re told? Is there a specific kind of cholesterol or are there different types of lipids? How are you able to get normal cholesterol levels- and most importantly what is considered as normal cholesterol levels?

So, what is Cholesterol?

Cholesterol is a fat-like, waxy substance that is found in all cells of the body, as well as in some foods. It is a precursor substance and is very necessary for the creation of vitamin D, some hormones as well as bile salts that break down carbs, fats and proteins. Your brain is also in need of cholesterol, as it helps to create neurotransmitters such as serotonin as well as dopamine.

There is a gamut of high cholesterol foods that are on no-no list being unhealthy choices. These foods range from egg yolks and dark chocolate (healthy) to potato chips and cookies. There are five specific items that are consumed that are said to be high in dietary cholesterol; these foods include eggs, chicken, beef, hamburgers, and cheese. For the longest time, it was widely believed that eggs are not good for your heart because of the high levels of cholesterol found in them (24.6% of eggs are cholesterol) and would cause an increase in your serum cholesterol (this is the amount of substance in your blood). However, it seems that dietary cholesterol isn’t as detrimental to your health as it seems at first. For example, consuming eggs for a long period of time doesn’t actually cause an increase in heart disease markers, which also includes serum cholesterol.

Your serum cholesterol numbers are important because high cholesterol levels tend to build up in the arteries, forming plaques that can later lead to arteriosclerosis (a form of tightening of blood vessels causing heart disease). However, cholesterol is an important factor in many vital bodily functions. So, the one question that still stands is: Why is high cholesterol something that causes so much concern?

HDL Cholesterol vs. LDL Cholesterol

The more research that is conducted, the more doctors are starting to realize that even with two common distinctions of cholesterol, there are still many variations. On a very basic level, there are two types of cholesterol circulating in your body which are LDL and HDL cholesterol. Many people think that LDL is “bad” cholesterol, but that in fact is not really a fair assessment- it is all cholesterol, and these proteins “shuttle” fats to and from the cell; the only thing is that they’re just different sizes.

So, what is HDL cholesterol? Well let’s start with the basics of HDL; HDL stands for “high-density lipoprotein” which means that HDL particles are particularly larger than LDL particles. Your HDL, also called Good Cholesterol, transports cholesterol particles from bodily tissue to the liver where it can be either reused or removed. On the other had LDL stands for “low-density lipoprotein” cholesterol and it is also called Bad Cholesterol. So, should be kept in a specific ratio to HDL particles in order to maintain a low risk for heart disease.

There are three specific kinds of cholesterol that are not usually tested in normal cholesterol tests or lipid profile but they are rather estimated based on your triglyceride level: VLDL cholesterol (very low-density lipoprotein cholesterol) VLDL contains 70% of triglycerides by volume, versus LDL & HDL which contain much less. VLDL cholesterol transports most of the triglycerides throughout your bloodstream, and high levels of these two particles are much of what causes the buildup of plaque in the arteries

The Symptoms of High Cholesterol

So, what exactly is high cholesterol? Can you feel it happening in your body?

Well according to the U.S. National Library of Medicine, there are no known symptoms linked to high cholesterol. One of the main reasons why high cholesterol is considered to be problematic is that the high levels of cholesterol do not have any outward symptom, and research indicates that persistently increased levels of cholesterol may result in higher incidence of heart disease if it stays high over the time period of several years.

For those maintaining normal levels of cholesterol, it is just a matter of nothing more than diet and lifestyle. Lowering your cholesterol through the use of medication and to incredibly low levels can’t actually seem to impact the incidence of coronary artery disease or even death – a study that was published in The BMJ in 2016.

For many, the focus has always been on achieving good ratios of different cholesterol levels and practising a proper diet and lifestyle that will give their body the best overall health. So, the one question that is going through your mind is: What causes high cholesterol? Well, let’s look into that question; this is more likely to happen if you eat a diet that is high in omega-6s but low in omega-3s (this leads to inflammation), also the consumption of processed foods, refined grains, and excess sugar can be the culprit. Smoking, obesity, and a sedentary lifestyle can also contribute to the cause of high cholesterol.

So, What Are Normal Cholesterol Level?

So here is the question; What is considered healthy cholesterol numbers? The numbers are not so much the focus as the ratios are. However, overall cholesterol of 330 or above seems likely to be too high- although that still depends on the ratios. The normal range of LDL cholesterol although is very numerically defined in conventional medication, actually totally dependent on so many other factors. According to conventional tests, there are two cholesterol ratios that are considered to be more important than having normal or abnormal cholesterol levels.

HDL to LDL Cholesterol

It is highly suggested that you should monitor your HDL to LDL cholesterol ratio by making sure that you have a ratio of one HDL particle to every 2.5 LDL particles (1:2.5). A ratio of 1:6 or higher is a sign that your cholesterol is out of control; while a ratio of 1:10 or higher is considered to be dangerously unhealthy. So how do you find out where you fall? Well in order to calculate that you multiply you HDL number by 2.5. If your result turns out to be the same or higher as your LDL cholesterol number than your ratio is said to be in a good range.

Triglycerides to HDL Cholesterol

When you divide your triglycerides to your total HDL cholesterol, it can aid in revealing your elevated risk of heart disease. So how does this happen? Well, this can be due to the fact triglyceride numbers relate directly to the amount of VLDL cholesterol the person currently has.

If that number is showing to be higher than .02 (2%) it’s about time you consider working on getting your cholesterol levels as well as triglyceride levels back to normal due to the fact that you suffer from hyperlipidemia. So, what is hyperlipidemia? It occurs when the concentration of triglycerides and cholesterol is abnormally high in your body.

Here is what conventional medicine considers to be normal cholesterol levels (these can be used as reference): Total Cholesterol

  • Below 200 mg/dL – considered to be desirable
  • 200-239 mg/dL – considered to be borderline high
  • 240 mg/dL and above – considered to be high

LDL Cholesterol Ranges

  • Below 70 mg/dL — considered to be deal for people at very high risk of heart disease
  • Below 100 mg/dL – considered to be ideal for people at risk of heart disease
  • 100-129 mg/dL- considered to be near ideal
  • 130-159 mg/dL – considered to be borderline high
  • 160-189 mg/dL- considered to be high
  • 190 mg/dL- considered to be very high

HDL Cholesterol Ranges

  • Below 40 mg/dL (men); below 50 mg/dL (women) – considered poor
  • 50-59 mg/dL – considered to be better
  • 60 mg/dL and above – considered best

Triglycerides

  • Below 150 mg/dL – considered to be desirable
  • 150 – 199 mg/dL – considered to be borderline high
  • 200 – 499 mg/dL – considered to be high
  • 500 mg/dL – considered to be very high

You should take note that the normal range of LDL (particularly for those that are at high risk) is nearly impossible to achieve without being on any type of cholesterol levelling medications. The normal range of HDL levels doesn’t even make any sense as it only matters due to the ratio it is compared to that are pertaining to both triglycerides and LDL as well as far as the risk for heart disease goes.

Many physicians will recommend that you start taking statins when your total cholesterol reaches around 180 mg/dL or higher (this measures out to be a cholesterol level of 6 in countries where measurements are mmol/L rather than mg/dL); (example: Australia’s standard is to qualify “high cholesterol” as 6.5 mmol/L or higher (117 mg/dL)).

How resistance training helps increase muscle strength

How resistance training helps increase muscle strength

Strength Training also called Resistance Training helps increase muscle strength by making your muscles work against a weight or force.

Increase muscle strength with resistance training

Strength training

Benefits of resistance training & progressing incremental strength improvement exercise

There are different ways you can do resistance training with free weights, weight machines, resistance bands and your own body’s weight.

A beginner should ideally train 2 or 3 times per week to achieve the optimal benefits.

But, it is advisable to seek professional advice like from your doctor, lifestyle coach, exercise kineseologist before you start a new fitness regimen.

It is also advisable to give adequate rest to every muscle group for a minimum of forty eight hours to maximise gains in strength and size.

Varying your workouts with different muscle groups being exercised daily turn by turn will helpyou include variety & get maximum possible muscle grown in minimum possible time.

So, train in a correct way, Stay Blessed & LiveLifeMore®

13 Effective Weight Loss Tips To stay fit forever

13 Effective Weight Loss Tips To stay fit forever

Weight Loss! This word may be a challenge to some and scary to others but it doesn’t have to be either. In this article, we cover 13 effective weight loss tips that will not only help you achieve your weight loss goal stress-free but also help you become a healthier and happier person as well. If you’re one of those individuals that find it difficult to lose that stubborn belly fat despite following countless diet and exercise fads; don’t fear because there is a solution for you.

So, let’s get started

1. Cut Back on Added Sugar

Cut Back on Added Sugar

The single most lethal ingredient is known to be added sugar in today’s modern diet. It is known that added sugar is being widely consumed in high volumes

There are numerous studies that show that the consumption of sugar (as well as high fructose corn syrup) has been known to be associated with a number of health issues such as the risk of obesity, type 2 diabetes, and heart disease

If you’re planning to lose weight it is highly advised that you cut back on added sugar.

When taking that path, make sure you carefully read the labels because the so-called “health foods” can be loaded with added sugar.

2. Eat Less Refined Carbs

Eat Less Refined CarbsRefined carbs are defined to be either sugar or grains which have been stripped of their fibrous nutritious parts (examples include: white bread and pasta)

Studies have shown that the if you consume refined carbs it can lead to a rapid spike in blood sugar, hunger cravings and increased food intake a few hours later. Obesity is known to be linked to the consumption of refined carbs

If you’re going to consume refined carbs just make sure that you consume them with their natural fibers intact

3. Exercise Portion Control or Count Calories

Count Calories small mealsPortion control (also known as eating less) or the counting of calories can be useful for various reasons (ex: losing weight)

There are various studies which show that keeping a food journal and recording your meals even taking pictures of the meals can aid you in your journey to lose weight and reach your target weight.

Anything that helps you in increasing your awareness in what you consume is most likely to be very useful to you

4. Keep Healthy Food Around

Healthy FoodAn advantage to keeping healthy food around you is that it can prevent you from consuming something unhealthy in case you become increasingly hungry. If you consume something that is healthy over something that is not, it can help you control your weight as well as blood sugar level

There are a number of snacks which are not only considered portable but easy to prepare as well. These include whole fruits, some nuts (the recommended serving is a handful), some baby carrots, yogurt, and one or two servings of hard-boiled eggs.

5. Shift to Spicy Food

Spicy FoodsCayenne pepper contains a compound called Capsaicin that can cause your metabolism to increase and your appetite to reduce slightly. It also is known to bind to the receptors on the nerve fibers that is known to transmits pain and the possibility of heat (this explains the burning effect that you experience on the lining tissue of your mouth when you consume a pepper) It is also known to contain many weight loss properties. There are many kinds of food that contain Capsaicin such as hot peppers and sweet peppers

 

6. Do Aerobic and Resistance Exercise

Aerobic Resistance ExerciseThe best way you can burn the maximum number of calories is through cardio. Cardio is not only useful in burning calories as it is also known to improve your physical health, but it is also known to improve your mental health. Cardio appears to be particularly effective in losing that stubborn belly fat. So, what is belly fat you ask? Well, belly fat is defined as the unhealthy fat that over time builds up around your organs due to a sedentary lifestyle and poor exercise habits; and it is also known to cause various metabolic diseases (high cholesterol, heart disease, obesity, and type 2 diabetes).

There are many side effects caused by dieting that many are unaware of but one of the worst ones is that it is known to cause muscle loss and the decrease in metabolism (also starvation mode). One of the best ways to prevent this from occurring is to partake in some form of resistance exercise (such as lifting weights). So, what is the point of lifting weights? Well lifting weights can help keep your metabolism levels high and prevent you from experiencing muscle mass loss

Despite the importance of losing unwanted belly fat; one must make sure to do some sort of resistance exercise because it is critical to health.

7. Take More Fiber, Fruits & Vegetables

Fiber Fruits & VegetablesFiber is highly recommended for weight loss; it is not only known to increase satiety but I can also aid you in controlling your weight over a long period of time.

Fruits and vegetables contain a few calories but most importantly it contains a lot of fiber as well. Not only that they are known to be rich in water, take a while to chew, and are quite filling. If you feel hungry you can eat a piece of fruit or vegetable and it can not only give you many advantages such as your daily dose of fiber, but it can also give you the satisfaction of being full and prevent you from eating unhealthy food.

Fruits and vegetables have many properties that make them a great snack and an excellent choice for weight loss. Why is this? Well fruits and vegetables are very healthy and they also carry many health benefits

8. Chew Your Food Slowly

Chewing Food SlowlyAfter you eat a meal you know that you’re full but it can take your brain a while to process that you have had enough food to eat. Chewing your food slowly during every meal can help in the consumption of fewer calories and also aid in the production of hormones that can aid in weight loss. So, no matter what you eat to make sure that you chew your food thoroughly.

9. Get a Good Night’s Sleep

Good SleepNowadays sleep is becoming underrated, and the one thing that many fail to understand is that sleep is considered to be essential as well as an important part of life. One important fact that many are still unaware of is that sleep holds just as much importance as eating healthy. Poor sleep habits are a HUGE contributor to obesity, and it is known to have an increased risk of obesity in children than in adults. Getting a proper night’s sleep is really important and it can be beneficial in losing weight

10. Eat More Protein

Protein foodsThe single most important nutrient associated with losing weight is protein. The consumption of protein in your diet causes an increase in the level of metabolism by 80100 calories per day; while helping the feeling of satiated (which is caused by the consumption of fewer than 441 calories per day).

Protein (which is derived of 25% of your calories) can reduce your obsessive thoughts about food by 60, while at the same time cutting your need to late night snack by up to 50%. Simply adding protein to your diet (with restrictions of course!) can be an effective way to lose weight.

11. Avoid Dieting, Just Eat Healthy

Eat Healthy dietOne of the biggest issues with many diets is that they almost never work in the long term. Those who diet end up gaining more weight over time and that dieting is considered to be a predictor of weight gain in the future. If you’re looking for an alternative to dieting, you’re in luck because fortunately, one exists. One thing that you can do is that you can set a goal of becoming healthier, happier, and fitter person. One should focus on providing the body with nourishment rather than depriving it

12. Supplements & Whey Protein

Those who struggle with getting enough protein in their diet should consider taking a supplement as an aid while in the process of losing weight. If you take the decision to replace part of the calories with whey protein it has positive benefit such as the result in the loss of 8 pounds while causing an increase in muscle mass

13. Beat Your Food Addiction

Food addiction is known to be a factor in obesity, and many still remain unaware that they may suffer from a form of food addiction. One way you can find out whether or not you have food addiction is to see if you suffer from an overpowering need to eat all the time and if you’re able to keep your food intake under control. If by chance you do suffer from food addiction, it is strongly advised that you seek some form of help as soon as you can; because it is impossible if you try to lose weight before you deal with this issue first.

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