You Don’t Need To Workout Everyday To Stay Fit
While staying active every day is a great idea, sometimes it just isn’t viable given busy schedules and long work days. Luckily, more and more research shows, such as in the article we’re featuring this week from the NY Times, that working out intensely a couple of times a week can give you equitable benefits in fat loss or muscle gain. If you make the most of them, 3-4 really strong workouts a week should be able to keep you in the shape you want.
Workout or do sport when you’re tired
The exercise can increase your energy levels, help you improve your sleep and can release “feel good” hormones that have a positive impact on your mood.
Although it might seem like it wouldn’t work, experts all agree that working out can definitely lead to increased energy levels.
You’ve shied away from eating it and worked on the treadmill to burn it off. But fat, it turns out, can be your friend. “Your body needs it in order to function,” says Barbara Roberts, MD, director of the Women’s Cardiac Center at the Miriam Hospital in Providence and author of How to Keep from Breaking Your Heart. “Fats help you absorb vitamins A, D, and E, and they are vital for your nervous system.” Not only that, women who ate a Mediterranean diet filled with healthy monounsaturated fat lowered their risk of heart disease by 29 percent, according to a new study in Circulation.
Of your total daily calories, 25 to 30 percent should come from fat. The keys: Pick good-for-you fats, and limit the bad kinds. Don’t know a saturated from a poly? Here’s the skinny on which fats to eat and which to avoid.
To lose weight, eat more
Believe it or not, a weight-loss program that overly restricts calories will set you up for failure, as will a skipped meal. There is a point at which cutting calories will work against weight loss because consuming too few calories (or too few meals) leads to increased appetite and low satiety as your body prevents starvation. You will find it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfied. And you will suffer from cravings, ultimately causing you to fall into under-eating and over-eating cycles.
Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorie-burning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and ever-battling your weight.
Ever think that there could be a more pleasurable and successful way to manage your weight? There is?and it’s simple: eat high-volume foods more often.
Cool Down With A Hot Drink
Peter McNaughton, a neuroscientist at the University of Cambridge, offered an explication.
McNaughton agrees the whole thing is counterintuitive. “Obviously a hot drink makes you hotter and a cold drink makes you colder. So why would you want to get hotter on a hot day?” he asked rhetorically.
Here’s how he explains why you might want to do that. Turns out there are nerves in our tongue and mouth that have special molecules in them called receptors. As the name suggests, these receptors receive signals from the world outside the nerve.
There are all sorts of receptors in all sorts of nerves, but the nerves in the tongue have a lot of one particular receptor that responds to heat. It’s called the TRPV1 receptor, if anyone wants to know.
So when you eat or drink something hot, these receptors get that heat signal, and that tells the nerve to let the brain know what’s going on.
When the brain gets the message “It’s hot in here,” it turns on the mechanism we have to cool ourselves off: sweating.
Yes, the hot drink makes you hotter … but it does something else, too.
“The hot drink somehow has an effect on your systemic cooling mechanisms, which exceeds its actual effect in terms of heating your body,” says McNaughton.
One other interesting thing. These TRPV1 receptors respond to hot heat, but they also respond to chemicals in chili peppers, which is why chili peppers seem hot. “That’s probably why chili peppers are so popular in hot countries because they cause sweating and activate a whole raft of mechanisms which lower the temperature,” he says.
Do not do everything what your partner likes
Close relationships require sacrifice. In fact, many people include sacrificing in the very definition of what it means to truly love another person—and indeed, research has shown that couples are happier and more likely to remain in their relationships if the partners are willing to sacrifice for each other. Sometimes that sacrifice can be life-changing, such as deciding to move to a different state in order to be with your partner; other times it might be something small and seemingly mundane, such as seeing an action movie instead of the comedy you would have chosen.
Although sacrifice may be inevitable, when the time comes to do it, it’s not always easy. I often find myself weighing my need to be true to myself—why should I be the one giving up what I want?—against my desire to be a good partner and do what it takes to make my relationship work—if this is important to him, I should be supportive.
Sacrifice also raises questions of power: If you are happy to sacrifice early in the relationship and your partner isn’t reciprocating, you may find yourself in a situation where you are the one who is always expected to give up and give in. Over time this imbalanced pattern of sacrifice may lead to an imbalance of power in your relationship—a recipe for long-term unhappiness and resentment.
In short, research by social psychologists such as Emily Impett, Paul Van Lange, and Caryl Rusbult suggests that sacrificing for someone you love may show them you care and may even make you feel good about yourself. But their studies also reveal that if you find yourself always being the one who sacrifices—or if you feel forced to make a sacrifice—then you should tread with caution. Based on this research, I offer seven questions you may want to ask yourself when deciding whether or not a sacrifice is worth it.
Do not brush your teeth after eating
Many people brush more than the recommended number of times per day – especially after a rich meal.
But dentists warn that the extra brushing could be doing more harm than good.
Brushing within half an hour of eating a meal or drinking a cup of coffee could ensure your teeth suffer worse damage.
After drinking fizzy or acidic drinks, the acid burns into the enamel of your teeth – and the layer below the enamel, called ‘dentin’.
Brushing at the ‘wrong’ time – particularly within 20 minutes of finishing a meal – can drive the acid deeper into your teeth, corroding them far faster than they would have rotted by themselves.
‘With brushing, you could actually push the acid deeper into the enamel and the dentin,’ says Dr Howard R. Gamble, president of the Academy of General Dentistry in an interview with the New York Times.
Research has shown that teeth corrode faster if they are brushed in the half hour after an acidic soft drink, which ‘stripped’ them – demineralising them.
If you want to be happy, watch sad movies
People who experienced the greatest increase in sadness during the movie reported increased life happiness after viewing it. They also rated the film as being better. The results appear in Communication Research. Silvia Knobloch-Westerwick, one of the researchers, explains to Science Daily:
“People seem to use tragedies as a way to reflect on the important relationships in their own life, to count their blessings. That can help explain why tragedies are so popular with audiences, despite the sadness they induce.”
Previous psychological research has linked sadness with increased thoughtfulness. What’s happening with sad movies, say the researchers, is that when they trigger a big enough emotional response, viewers begin to analyze their personal lives and appreciate them more. That makes them happier.
Pay with cash if you want to lose weight
We have only to refer to our personal experience to realize that paying by credit card makes us more impulsive in our purchases, so not only online but also in person. The feel, weight and texture of the money helps us understand what we’re spending. It also happens with food. According to research published about Obesity by researchers at Cornell University, children ate more junk fast food when they could pay with their credit cards.
Go work by subway
Go to the office by car seems the acme of comfort, especially when we see those poor things that go on the subway as canned sardines. Or not? As noted psychologist Susan Charles, traffic jams not only put us in a bad mood from early in the morning, but can lead to serious long-term mental disorders. The researcher points out that we tend to focus both our ultimate goals that we do not realize that there are many details in our daily lives that undermine our health gradually until it’s too late and we are hopelessly unhappy.
Source: Hector. Barnes