Study: If You Exercise for Weight Loss, Schedule Matters

Recent research, led by researchers from Brown Alpert Medical School, US, suggests that the best strategy for exercising if you want to lose weight is to do it at the same time every day, as a schedule is good for your body, regardless of day time.Study: If You Exercise for Weight Loss, Schedule Matters

For the study, a team of scientists analyzed the survey results on the physical activity of 375 individuals who worked out to lose weight. The researchers found a strong relationship between a moderate-to-vigorous level of exercise at the same time of day and the duration of the exercise.

The researchers write in their paper: “Repeatedly exercising in the presence of consistent cues, such as at the same time of day or in the same location, may help to establish cue exercise relationships.”

Best Strategy for Burning Fat: Eat Breakfast and Avoid Late Night Snacks

A new study from the Vanderbilt University in Nashville, USA, shows that eating breakfast and skipping late-night snacking is the best strategy to burn fat and lose weight while eating right before bed delays burning breakfast

The participants of the study were aged above 50 and had two separate 56-hour sessions, both included overnight. The first session included breakfast, lunch, and dinner. The other session didn’t have breakfast, but the participants were given a late evening snack which contained as many calories as breakfast.

The researchers found that the schedule of food intake played a significant role in fat burning. Thus, the snack at 10 p. m. delayed the body’s ability to break down fat causing it to break carbohydrates instead. The study showed that those participants who ate breakfast burned 15 g more of lipid (fat) over 24 h compared to those who had the late-night snack.

2 Steps that Must be Done Before You Do Fitness for Weight Loss

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);
  • flat feet;
  • hernia;
  • 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 step to 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 step that 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.

6 Simple Ways to Lose Belly Fat Backed by Science

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:six simple ways to lose belly fat

  1. Move as much as you can: run, bike, or swim.
  2. Integrate more protein into your diet.
  3. Eat more healthy fats such as olive oil.
  4. Pay close attention to the quality of your sleep.
  5. Increase the fiber intake.
  6. 6. Don’t forget about the balance of dieting and fitness.

Eating Cottage Cheese Before Bed May Boost Your Metabolism

New research from Florida State University suggests that eating cottage cheese before going to bed may boost metabolism and strengthen the muscle and immune system due to the high content of protein.cottage cheese may boost your metabolism

For the study, a team of researchers checked the effect of eating cottage cheese before bed on 10 women aged between 20 and 30. Each woman ate 30g (1oz) of cottage cheese 30–60min before sleep.

Having analyzed the results of tests, the scientists concluded that women’s bodies were just as efficient after cottage cheese as when they were given a casein shake before bed.

The study author Professor Michael Ormsbee says: “Until now, we presumed whole foods would act similarly to the data on supplemental protein, but we had no real evidence. This is important because it adds to the body of literature that indicates whole foods work just as well as protein supplementation. And it gives people options for pre-sleep nutrition that go beyond powders and shaker bottles.”

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