Recent research from the National Institutes of Health (NIH) found that the study participants eating ultra-processed foods consumed significantly more calories and gained more weight compared to the same participants when they ate minimally processed or whole foods.
For this study, the investigators enrolled 20 healthy young adults (10 men, 10 women) who agreed to live in a study site for 28 days and to eat only the foods provided within the frame of the study.
During 14 days, the participants received either an ultra-processed or minimally processed diet. After that, they were switched immediately to another diet for 14 days. In both cases, they were allowed to eat any quantity of food.
Researchers conclude in their paper: “Our data suggest that eliminating ultra-processed foods from the diet decreases energy intake and results in weight loss, whereas a diet with a large proportion of ultra-processed food increases energy intake and leads to weight gain.”
The team of researchers conducted an experiment in which 1,300 people were encouraged to count steps, keep a diary, and talk to a nurse about walking more. After the end of the experiment, people who spent 12 months counting steps had still got the exercise bug four years later, according to the researchers.
Lead researchers professor Tess Harris who says: “An extra half an hour walking a week is not much to ask but it can really reduce your risk of a heart attack, fracture or strokes. It works out at just five minutes a day.”
According to a new study from the University of Georgia in Athens, USA, the newest strategy to prevent weight gain, during the holiday season, in particular, proposes to weigh yourself every day.
For the research, a team of scientists recruited 111 adults aged between 18 and 65 years. All of them weighed themselves with a certain frequency from mid-November 2017 till early January 2018.
The participants had to complete three visits to the research site during which they assessed the frequency with which they weighed themselves with the help of the Likert scale.
The results of the study showed that those who weighed themselves daily and had a graphical representation of the weight change either maintained the same weight they had before the study start or lost weight.
Many people are motivated for active sports in spring. However, before you buy a membership, you should check which exercises are useful to you and which ones should not be done in any way. Unfortunately, nowadays there are practically no people with an absolutely healthy musculoskeletal system – neither in 20 nor in 40 years. And only a specialist can determine the condition of your body and assess the risks.
For example, it is worth being careful if you have such defects as:
scoliosis, hyperkyphosis (excessive bending of the spine in the thoracic region);
X-shaped or O-shaped curvature of the legs;
scars after operations.
All this may complicate your sporting life, and not only not improve your health, but also add problems. Surely people are aware of their serious diagnoses. But sometimes the disease or deformity is still outlined, or you did not attach any importance to it.
The first stepto take is to pass a functional test – it will let you know the strengths and weaknesses of your body. Functional testing is done in a sports clinic, it is carried out by a rehabilitation doctor. Now there are many clinics that specialize in working with the musculoskeletal system, and it is best to get tested there. But recently, some fitness clubs offer such a service. You just need to know that testing should be carried out by a professional rehabilitologist.
And the second stepthat needs to be done is to go to rehab fitness to correct the condition.
Rehab fitness is basically a physical rehabilitation to improve and restore the lost functions of the musculoskeletal system using exercise therapy techniques, elements of strength and functional training, as well as manual techniques, Pilates, IFR, kinesiosis (application of special patches to potentially vulnerable parts of the body), etc.
This can be done by the same rehabilitation specialist, or by coaches with qualifications in the field of rehabilitation.
Anyone who ever tried to lose weight knows pretty well that it is impossible to lose fat only in one specific area. But there are certain methods that can help you to focus on a certain part of your body, belly fat in this case. Here are the six ways to lose belly fat proved by scientific studies:
Move as much as you can: run, bike, or swim.
Integrate more protein into your diet.
Eat more healthy fats such as olive oil.
Pay close attention to the quality of your sleep.
Increase the fiber intake.
6. Don’t forget about the balance of dieting and fitness.