5 Hands-On Methods to Change Your Diet and Daily Routine

nutrition tipsFactors such as age, gender, physical activity, genetics, medical history, body type, and others directly affect not only the desire to lose weight, but also to follow the right diet. Everything is relative, everything is individual. Nevertheless, there are universal rules for healthy eating and Harvard nutritionists come to five basic ones.

  1. Make records
    In order to begin to control the volume, benefits and harm of food consumed during the day, you need to keep records. Starting with the first meal, you should write down in a separate notebook what you ate, how much, if it was raw or ready, the number of calories and how much and what kind of liquid you drink. And do it regularly. After three days, it is necessary to summarize, finding out how much food you eat, which of it is considered harmful, and which is useful.Thus, you can draw conclusions and relate the benefits and harms, as well as the number of calories taken in the morning, afternoon and evening, understand how much liquid and which one you drink. Based on these findings, it is much easier to adjust the diet for health.
  2. Control food portion sizes
    Often people trying to control the size of their portions, do not achieve any results. The problem is that you might not control how much you eat, and don’t know how much you need.Make a fist. This should be your portion of meat, pasta, potatoes and other high-calorie meals. A bit more should look like dishes with more healthy food: fruits, vegetables, fish and so on.
  3.  Follow a golden rule

    Is it possible to give up sweet? No, of course, and you should not do this even with a healthy diet.And what is this measure? How to determine that a piece of cake is not such a piece? Lets go back to our Harvard scientists, who will tell you how to understand how much sweets you can eat.Experts believe that people who have a weakness of harmful food, can eat on the principle of 80/20. That is, 80% of the food is healthy and nutritious, and the remaining 20 – relax and eat what you want.
  4. Eat slowly

    Not always haste and activity lead to the desired results especially when it comes to eating. Remember that you need to eat slowly, chewing food thoroughly. Help your internal organs to cope with it easily and simply, and not to strain and expose them to stress every time. Moreover, such eating will allow you to enjoy food, flavors and taste.

  5. Psychology and sport 
    Despite the fact that this rule under point number five, it must be applied before the first one. Sport in the life of every person is very important. Choose for yourself those physical activities that you like. Running, biking, swimming, yoga, fitness and so on. It is not necessary to go to the gym , the main thing is that sport is present in your life.Regarding the psychological impact on lifestyle changes and aiming for healthy diet – you need to set yourself not only a goal, but also to understand that you really want it. Nothing happens without strong desire. The most banal motivation can be your own picture in your head, where you look healthy, strong and happy. Idols are idols, and a person must remain an idol to oneself, even if it is a little narcissistic, but we talk about your health, and not about health of some star.

Overcoming Laziness: How to Encourage Yourself Exercising in Autumn

In summer and spring it is easy to get up early and run a couple of laps, do a few push-ups and, with a sense of accomplishment, go to work. But in autumn, when there are dark clouds in sky, a cold wind is blowing and it is boring rain, you probably not feel like crawling out of bed.
However, experienced coaches know how quickly people lose their athletic form, which they worked on for many months so experts share some thoughts about encouraging yourself to do sport in any season .

1. Loss of result

If a person began to practice very well and abruptly quit training, then the excess weight will quickly return. Since the body has become accustomed to exercise, to work in a certain rhythm, and now it is deprived of it.

2. Keep healthy

If a person is not engaged in physical activities, then most likely his body is not in the best condition, which, of course, affects all areas of his life – work, family, communication with children and a partner. And any physical activity improves functional status and health. There is no seasonality.

Depression Associated with Higher Risk for the Common Heart Arrhythmia

A new study, conducted by the American Heart Association, suggests that people with depression are at higher risk for a common heart arrhythmia.

During the study, a team of scientists found that those patients who were on antidepressants or scored in the highest category for depression symptoms were at 30% higher risk of atrial fibrillation.

Lead study author Dr. Parveen Garg explains: “Our findings identify a large portion of Americans who may be at an increased risk for developing atrial fibrillation. Clinicians and patients should be aware that depression has been shown in several studies to be a risk factor for heart disease in general and, in this study, for atrial fibrillation as well.”

A Compound Found in Beetroots May Help to treat Alzheimer’s Disease

Scientists from the University of South Florida in Tampa, USA, suggest that using betanin, a compound that gives dark red color to beetroots, can be used in future drugs to treat the Alzheimer’s disease.

To achieve their results, the team of researchers conducted a series of laboratoryexperiments during which they monitored the activity of amyloid beta in different context with the help of 3,5-Di-tert-butylcatechol (DTBC), a compound that allows the scientists to observe the process of oxidation.

Li-June Ming, one of the lead researchers of the study, says: “This is just a first step, but we hope that our findings will encourage other scientists to look for structures similar to betanin that could be used to synthesize drugs that could make life a bit easier for those who suffer from this disease.”

Doing Sports Removes the Negative Effects of Alcohol

doing sportsPhysical activity can not exclude all negative consequences caused by alcohol consumption, however, doing sports helps to reduce the risk of many diseases caused by excessive consumption of alcoholic beverages.

This conclusion was made by British specialists, and they believe that physical activity significantly reduces the risk of development of cancer and cardiovascular diseases due to alcohol abuse. According to experts, they carefully studied all the archival data for the period from 1994 to 2006 for Scotland and England. It turned out that people who abuse alcohol are more likely than others to develop many diseases, but this is provided if they have a sedentary lifestyle.

Scientists have found that people who have a sober lifestyle are the least likely to die prematurely, but those who exceed the weekly alcohol limit by several units, but regularly do sports are also included in this group. Experts stressed that people who drink two or four times a week can exclude themselves from the risk group if they devote lessons in the gym or jogging about two to three hours a week.

All original content on these pages is fingerprinted and certified by Digiprove