General – Page 9 – FitOlympia

26 Foods That Help You Build Lean Muscle

Staff / August 22, 2023

Both nutrition and physical activity are critical if you want to gain lean muscle.

To get started, it’s essential to challenge your body through physical activity. However, without proper nutritional support, your progress will stall.

High-protein foods are very important for gaining muscle, but carbohydrates and fats are also necessary sources of energy.

If your goal is to gain lean muscle, you should focus on exercising regularly and eating more calories each day from muscle-building foods.

Here are 26 of the top foods for gaining lean muscle.

1. Eggs

Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline (1).

Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain.

Also, B vitamins are critically important for a variety of processes in your body, including energy production.

2. Salmon

Salmon is a great choice for muscle building and overall health.

Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins.

Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs.

3. Chicken Breast

There’s a good reason why chicken breasts are considered a staple for gaining muscle.

They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein.

They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active.

These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain.

What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss.

4. Greek Yogurt

Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.

Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins.

However, not all dairy is created equal.

For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt.

While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins.

5. Tuna

In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance .

Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health.

This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age.

6. Lean Beef

Beef is packed with high-quality protein, B vitamins, minerals and creatine.

Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training.

However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.

For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat.

However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat.

7. Shrimp

Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs.

While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.

Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth.

8. Soybeans

Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals.

Soybeans are a particularly good source of vitamin K, iron and phosphorus.

Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions.

Young women may be particularly at risk of iron deficiency due to blood loss during menstruation.

9. Cottage Cheese

One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine.

Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.

Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.

Regardless of which type you choose, it’s a great muscle-building snack.

10. Turkey Breast

A 3-ounce (85-gram) serving of turkey breast contains around 25 grams of protein and almost no fat or carbs.

Turkey is also a good source of the B vitamin niacin, which helps process fats and carbohydrates in your body.

Having optimal levels of B vitamins could help you gain muscle over time by supporting your body’s ability to exercise.

11. Tilapia

Although it doesn’t have as much omega-3 fatty acids as salmon, tilapia is another protein-packed seafood item.

A 3-ounce (85-gram) serving provides around 21 grams of protein, along with good amounts of vitamin B12 and selenium.

Vitamin B12 is important for the health of your blood cells and nerves, which allows you to perform the exercise you need in order to gain muscle.

12. Beans

Many different varieties of beans can be part of a diet for lean muscle gain.

Popular varieties, such as black, pinto and kidney beans, contain around 15 grams of protein per cup (about 172 grams) of cooked beans.

What’s more, they are excellent sources of fiber and B vitamins, in addition to being high in magnesium, phosphorus and iron.

For these reasons, beans are a good source of plant-based protein to add to your diet.

What’s more, they may play a role in long-term health and disease prevention.

13. Protein Powders

While any good diet should focus on whole foods, there are times when dietary supplements can be beneficial.

If you struggle to get enough protein from foods alone, you could consider adding protein shakes to your daily routine.

Dairy protein powders, such as whey and casein, are some of the most popular.

However, there are other options too. Some protein powders use soy, pea, beef or chicken protein.

14. Edamame

Edamame is the term for immature soybeans. These developing beans are found in pods and served in a variety of dishes, particularly those of Asian origin.

One cup (155 grams) of frozen edamame provides around 17 grams of protein and 8 grams of fiber. It also contains large amounts of folate, vitamin K and manganese.

Among other functions, folate helps your body process amino acids, the building blocks of protein.

In fact, folate may be important for optimal muscle mass and strength, particularly in the elderly.

15. Quinoa

While protein-rich foods are a priority for building lean muscle, it’s also important to have the fuel to get active.

Foods with carbohydrates can help provide this energy.

Cooked quinoa contains about 40 grams of carbs per cup (185 grams), along with 8 grams of protein, 5 grams of fiber and hearty amounts of magnesium and phosphorus.

Magnesium plays an important role in the function of your muscles and nerves, both of which are used every time you move.

16. Scallops

Like shrimp, tilapia and lean poultry, scallops provide protein with very little fat.

If you are looking to add protein to your diet without consuming too many calories, these very lean sources may be good choices.

Three ounces (85 grams) of scallops provide around 20 grams of protein and fewer than 100 calories.

17. Lean Jerky

At times, you may want high-quality protein from meat when you’re on the go. If so, lean jerky meats may be an option to consider.

Many different types of meat can be made into jerky, so the nutrition facts vary.

However, most fat is removed from lean jerky during processing, so almost all calories in jerky come directly from protein.

These animal sources of protein are high in quality and stimulate muscle growth.

18. Chickpeas

Chickpeas, also known as garbanzo beans, are a good source of both carbs and protein.

Each 1-cup (240-gram) serving of canned chickpeas contains around 12 grams of protein and 50 grams of carbs, including 10 grams of fiber.

As with many plants, the protein in chickpeas is considered lower quality than animal sources. However, it can still be part of a balanced muscle-building diet.

19. Peanuts

Peanuts contain a mix of protein, fat and carbs. A half-cup (73-gram) serving contains 17 grams of protein, 16 grams of carbs and large amounts of unsaturated fat.

They also contain higher amounts of the amino acid leucine than many other plant products.

Each half-cup (73-gram) serving of peanuts contains around 425 calories.

So if you’re having a hard time getting enough calories to drive your muscle gain, eating peanuts could be a good way to get some extra calories and nutrients.

Additionally, nuts are thought to play an important role in an overall healthy diet.

20. Buckwheat

Buckwheat is a seed that can be ground into flour and used in place of traditional flours.

Half a cup (60 grams) of buckwheat flour contains around 8 grams of protein, along with plenty of fiber and other carbs.

Buckwheat has become a very popular health food due to its impressive vitamin and mineral content.

It contains high amounts of B vitamins, magnesium, manganese and phosphorus.

These vitamins and minerals can help your body stay healthy and able to perform muscle-building exercises.

21. Tofu

Tofu is produced from soy milk and often used as a meat substitute.

Each half-cup (124-gram) serving of raw tofu contains 10 grams of protein, 6 grams of fat and 2 grams of carbohydrates.

Tofu is also a good source of calcium, which is important for proper muscle function and bone health.

Soy protein, found in foods like tofu and soybeans, is considered one of the highest-quality plant proteins.

For all these reasons, foods containing soy protein are great options for vegans and vegetarians.

22. Pork Tenderloin

Pork is widely consumed in many countries.

Pork tenderloin is a lean cut of meat that provides 18 grams of protein and only two grams of fat per 3 ounces (85 grams).

Some research has shown that pork has effects similar to those of other muscle-building foods, such as beef and chicken.

23. Milk

Milk provides a mix of protein, carbohydrates and fats.

Similar to other dairy products, milk contains both fast- and slow-digesting proteins.

This is thought to be beneficial for muscle growth. In fact, several studies have shown that people can increase their muscle mass when they drink milk in combination with weight training.

24. Almonds

Half a cup (about 172 grams) of blanched almonds provides 16 grams of protein and large amounts of vitamin E, magnesium and phosphorus.

Among other roles, phosphorus helps your body use carbohydrates and fats for energy at rest and during exercise.

As with peanuts, almonds should be consumed in moderation due to their high calorie content. Half a cup of blanched almonds contains more than 400 calories.

25. Bison

Similarly to beef, bison provides about 22 grams of protein per 3-ounce (85-gram) serving.

However, some research has shown that bison may be better than beef in terms of the risk of heart disease.

If you like to eat red meat as part of your muscle-building diet but also worry about your heart health, you could consider replacing some beef with bison.

26. Brown Rice

Although cooked brown rice provides only 5 grams of protein per cup (195 grams), it has the carbohydrates you need to fuel your physical activity.

Consider eating healthy carb sources like brown rice or quinoa in the hours leading up to exercise.

This may allow you to exercise harder, providing your body with a greater stimulus for your muscles to grow.

Furthermore, some research has shown that rice protein supplements can produce as much muscle gain as whey protein during a weight-training program.

The Bottom Line

Numerous foods can help you gain lean muscle. Many of them are protein-packed and allow your muscles to recover and grow after you have been active.

However, it is also important to consume carbohydrates and fats to provide fuel for exercise and physical activity.

What’s more, many of the foods on this list contain the vitamins and minerals your body needs to operate at its best.

General, Benefits

5 Surprising Health Benefits of Asafoetida (Hing)

Staff / July 17, 2023

Asafoetida, more commonly known as Hing, is an important kitchen ingredient in many Indian recipes. Along with imparting a subtle flavor to the dishes, it also offers many health benefits. Native to the mediterranean region to Central Asia, Asafoetida has a great medicinal value in Ayurveda and traditional herbal medicines.

Here are some amazing health benefits offered by this amazing spice:

1 . Improves Gut Health

Asafoetida is enriched with anti-spasmatic, anti-inflammatory and anti-flatulent properties that help to alleviate problems such as indigestion, upset stomach, intestinal gas, intestinal worms, flatulence and Irritable Bowel Syndrome. It has also been found to be beneficial in cases of food poisoning.

-Dissolve a pinch of Asafoetida in one and a half cup of water. Drink it whenever you feel discomfort in your stomach.

-In case of stomach cramps, you can choose to apply a paste of Asafoetida and water around your naval. Allow it to dry and then wash it off. If you are prone to cramps do this on a regular basis.

2 . Cures Respiratory Disorders

Since it is anti-inflammatory, anti-viral and antibiotic in nature, it is often used to treat respiratory disorders such as asthma, bronchitis, dry cough, and cold. It also acts as a respiratory stimulant and relieves phlegm and clears chest congestion.

-In case of a cough, you may choose to apply a paste of Asafoetida and water to your chest for instant relief.

-To a glass of water, add one and a half teaspoon each of Asafoetida powder, dry ginger powder and 2 tablespoons of honey. Consume this mixture at least twice a day to relieve symptoms of a dry cough and bronchitis.

3 . Relieves Menstrual Pain

Asafoetida helps to get rid of menstrual pain, irregular periods and heavy flow during menstruation. Asafoetida improves blood circulation, aids the secretion of progesterone and relieves menstrual pain.

-Mix a pinch of Asafoetida, one and a half teaspoon of fenugreek powder and salt in a cup of buttermilk. Drink this 2 or 3 times a day to alleviate the pain and discomfort.

4 . Reduces Headache

Anti-inflammatory is nature, Asafoetida has been found to reduce headaches. It helps to reduce inflammation of the blood vessels in the head region, which in turn reduces headaches.

-Heat a dash of Asafoetida in one and a half cup of water. Allow it to simmer for 15 minutes and then drink it a few times to relieve a mild tension headache.

-Another option is to take one teaspoon of Asafoetida, dried ginger powder, camphor and 2 teaspoons of pepper powder. Add milk or rosewater to make a thick paste. Apply this on your forehead to treat tension headaches and migraine.

5 . Treats Acne

Asafoetida is an amazing herbal formula that hampers the production of acne-causing bacteria on the skin. It makes skin conditions unfavorable for the growth of bacteria and therefore is a got option for a healthy skin. Asafoetida keeps your skin pores clear of dust, oil and sebum and this eventually clears off acne on your skin.

-To a teaspoon of fullers earth (multani mitti), add rose water to form a thick paste. Add a few drops of lemon juice. Sprinkle Asafoetida to the mixture and beat well. Use it regularly for optimal results.

General, Fitness, Health

The 14 Best Ways to Burn Fat Fast

Staff / June 7, 2023

Whether you’re looking to improve your overall health or simply slim down for summer, burning off excess fat can be quite challenging.

In addition to diet and exercise, numerous other factors can influence weight and fat loss.

Luckily, there are plenty of simple steps you can take to increase fat burning, quickly and easily.

Here are 14 of the best ways to burn fat quickly and promote weight loss.

1. Start Strength Training

Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.

Most commonly, strength training involves lifting weights to gain muscle over time.

Research has found strength training to have multiple health benefits, especially when it comes to burning fat.

In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly.

Another study showed that 12 weeks of strength training paired with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Resistance training may also help preserve fat-free mass, which can increase the number of calories your body burns at rest.

According to one review, 10 weeks of resistance training could help increase calories burned at rest by 7% and may reduce fat weight by 4 pounds (1.8 kg).

Doing body-weight exercises, lifting weights or using gym equipment are a few easy ways to get started with strength training.

SUMMARY
Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.

2. Follow a High-Protein Diet

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.

In fact, multiple studies have found that eating more high-quality protein is associated with a lower risk of belly fat.

One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss.

Upping your protein intake may also increase feelings of fullness, decrease appetite and reduce calorie intake to aid in weight loss.

Try incorporating a few servings of high-protein foods into your diet each day to help amp up fat burning.

Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.

SUMMARY
Eating more protein may be associated with a lower risk of belly fat. Increasing your protein intake can decrease appetite, lower calorie intake and preserve muscle mass.

3. Squeeze in More Sleep

Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.

Several studies have found an association between getting enough sleep and weight loss.

One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night.

Another study showed that better sleep quality and getting at least seven hours of sleep per night increased the likelihood of successful weight loss by 33% in 245 women enrolled in a six-month weight loss program.

Other research shows that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity.

Although everyone needs a different amount of sleep, most studies have found that getting at least seven hours of sleep per night is associated with the most benefits when it comes to body weight.

Stick to a regular sleep schedule, limit your intake of caffeine and minimize your use of electronic devices before bed to help support a healthy sleep cycle.

SUMMARY
Getting enough sleep may be associated with decreased appetite and hunger, as well as a lower risk of weight gain.

4. Add Vinegar to Your Diet

Vinegar is well known for its health-promoting properties.

In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research.

One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period.

Consuming vinegar has also been shown to enhance feelings of fullness and reduce appetite.

Another small study of 11 people showed that adding vinegar to the diet reduced daily calorie intake by up to 275 calories.

It’s easy to incorporate vinegar into your diet. For example, many people dilute apple cider vinegar with water and drink it as a beverage a few times per day with meals.

However, if drinking vinegar straight doesn’t sound appealing, you can also use it to make dressings, sauces and marinades.

SUMMARY
Vinegar may help increase feelings of fullness, decrease calorie intake and lower body fat.

5. Eat More Healthy Fats

Although it may seem counterintuitive, increasing your intake of healthy fats may actually help prevent weight gain and help you maintain feelings of fullness.

Fat takes a while to digest and can help slow the emptying of the stomach, which can reduce appetite and hunger.

One study found that following a Mediterranean diet rich in healthy fats from olive oil and nuts was associated with a lower risk of weight gain compared to a low-fat diet.

Another small study found that when people on a weight loss diet took two tablespoons (30 ml) of coconut oil daily, they lost more belly fat than those who were given soybean oil.

Meanwhile, unhealthy types of fat like trans fats have been shown to increase body fat, waist circumference and belly fat in human and animal studies.

Olive oil, coconut oil, avocados, nuts and seeds are just a few examples of healthy types of fat that may have beneficial effects on fat burning.

However, keep in mind that healthy fat is still high in calories, so moderate how much you consume. Instead of eating more fat overall, try swapping the unhealthy fats in your diet for these healthy fat varieties.

SUMMARY
Fat is digested slowly, so eating it can help reduce appetite. A higher intake of healthy fats is associated with a lower risk of weight gain and decreased belly fat.

6. Drink Healthier Beverages

Swapping out sugar-sweetened drinks for some healthier selections is one of the easiest ways to increase fat burning.

For example, sugar-sweetened beverages like soda and juice are packed with calories and offer little nutritional value.

Alcohol is also high in calories and has the added effect of lowering your inhibitions, making you more likely to overeat.

Studies have found that consuming both sugar-sweetened beverages and alcohol is associated with a higher risk of belly fat.

Limiting your intake of these beverages can help reduce your calorie intake and keep your waistline in check.

Instead, opt for calorie-free beverages like water or green tea.

In one small, 12-week study, drinking 17 ounces (500 ml) of water before meals increased weight loss by 4.4 pounds (2 kg), compared to a control group.

Green tea is another great option. It contains caffeine and is rich in antioxidants, both of which may help increase fat burning and enhance metabolism.

For instance, one study in 12 adults showed that green tea extract increased fat burning by 12% compared to a placebo.

Trading in even just one or two servings of high-calorie beverages for a glass of water or a cup of green tea is a simple way to promote fat burning.

SUMMARY
Sugar-sweetened beverages and alcoholic drinks may be associated with a higher risk of belly fat. Green tea and water have been shown to increase weight loss and fat burning.

7. Fill up on Fiber

Soluble fiber absorbs water and moves through the digestive tract slowly, helping you feel fuller for longer.

According to some studies, increasing your intake of high-fiber foods may protect against weight gain and fat accumulation.

One study of 1,114 adults found that for each 10-gram increase in soluble fiber intake per day, participants lost 3.7% of their belly fat over a five-year period, even without any other changes in diet or exercise.

Another review also found that increasing fiber intake promoted feelings of fullness and decreased hunger. In fact, an increase of 14 grams of fiber per day was associated with a 10% decrease in calorie intake.

Not only that, but it was also linked to nearly 4.4 pounds (2 kg) of weight loss over a four-month period.

Fruits, vegetables, legumes, whole grains, nuts and seeds are a few examples of high-fiber foods that can boost fat burning and weight loss.

SUMMARY
A higher intake of fiber may be associated with fat loss, decreased calorie intake and greater weight loss.

8. Cut Down on Refined Carbs

Decreasing your intake of refined carbohydrates may help you lose extra fat.

During processing, refined grains are stripped of their bran and germ, resulting in a final product that’s low in fiber and nutrients.

Refined carbs also tend to have a higher glycemic index, which can cause spikes and crashes in blood sugar levels, resulting in increased hunger.

Studies show that a diet high in refined carbs may be associated with increased belly fat .

Conversely, a diet high in whole grains has been associated with a lower body mass index and body weight, plus a smaller waist circumference.

One study in 2,834 people also showed that those with higher intakes of refined grains tended to have a higher amount of disease-promoting belly fat, while those who ate more whole grains tended to have a lower amount.

For the best results, reduce your intake of refined carbs from pastries, processed foods, pastas, white breads and breakfast cereals. Replace them with whole grains such as whole wheat, quinoa, buckwheat, barley and oats.

SUMMARY
Refined carbs are low in fiber and nutrients. They may increase hunger and cause spikes and crashes in blood sugar levels. Consuming refined carbs has also been associated with increased belly fat.

9. Increase Your Cardio

Cardio, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of exercise that specifically trains the heart and lungs.

Adding cardio to your routine may be one of the most effective ways to enhance fat burning.

For example, one review of 16 studies found that the more aerobic exercise people got, the more belly fat they lost.

Other studies have found that aerobic exercise can increase muscle mass and decrease belly fat, waist circumference and body fat.

Most research recommends between 150–300 minutes of moderate to vigorous exercise weekly, or roughly 20–40 minutes of cardio each day.

Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and kick-start weight loss.

SUMMARY
Studies show that the more aerobic exercise people get, the more belly fat they tend to lose. Cardio may also help reduce waist circumference, lower body fat and increase muscle mass.

10. Drink Coffee

Caffeine is a primary ingredient in just about every fat-burning supplement, and for good reason.

The caffeine found in coffee acts as a central nervous system stimulant, increases metabolism and boosts the breakdown of fatty acids.

In fact, studies show that caffeine intake can temporarily increase energy expenditure and enhance metabolism by 3–11%.

One large study with over 58,000 people found that increased caffeine intake was associated with less weight gain over a 12-year period.

Another study found that higher caffeine intake was linked to a higher rate of success with weight loss maintenance among 2,623 people.

To maximize the health benefits of coffee, skip the cream and sugar. Instead, enjoy it black or with a small amount of milk to prevent the extra calories from stacking up.

SUMMARY
Coffee contains caffeine, which can increase the breakdown of fat and raise metabolism. Studies show that higher caffeine intake may be associated with greater weight loss.

11. Try High-Intensity Interval Training (HIIT)

High-intensity interval training, also known as HIIT, is a form of exercise that pairs quick bursts of activity with short recovery periods to keep your heart rate elevated.

Studies show that HIIT can be incredibly effective at ramping up fat burning and promoting weight loss.

One study found that young men performing HIIT for 20 minutes three times weekly lost an average of 4.4 pounds (2 kg) of body fat over a 12-week period, even with no other changes to their diet or lifestyle.

They also experienced a 17% reduction in belly fat as well as a significant decrease in waist circumference.

HIIT may also help you burn more calories in a shorter amount of time than other forms of cardio.

According to one study, performing HIIT helped people burn up to 30% more calories than other types of exercise, such as cycling or jogging, in the same amount of time.

For an easy way to get started with HIIT, try alternating between walking and jogging or sprinting for 30 seconds at a time.

You can also cycle between exercises like burpees, push-ups or squats with a short rest period in between.

SUMMARY
HIIT can help increase fat burning and burn more calories in a shorter amount of time than other forms of exercise.

12. Add Probiotics to Your Diet

Probiotics are a type of beneficial bacteria found in your digestive tract that have been shown to improve many aspects of health.

In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health.

Increasing your intake of probiotics through either food or supplements may also help rev up fat burning and keep your weight under control.

One review of 15 studies showed that people who took probiotics experienced significantly larger reductions in body weight, fat percentage and body mass index compared to those who took a placebo.

Another small study showed that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and weight gain.

Certain strains of probiotics in the genus Lactobacillus may be especially effective at aiding weight and fat loss.

One study in 28 people showed that eating yogurt containing either Lactobacillus fermentum or Lactobacillus amylovorus bacteria reduced body fat by 3–4%.

Taking supplements is a quick and easy way to get in a concentrated dose of probiotics every day.

Alternatively, you can try adding some probiotic-rich foods to your diet, such as kefir, tempeh, natto, kombucha, kimchi and sauerkraut.

SUMMARY
Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage.

13. Increase Your Iron Intake

Iron is an important mineral that has many vital functions in the body.

As with other nutrients such as iodine, a deficiency in iron may impact the health of your thyroid gland. This small gland in your neck secretes hormones that regulate your metabolism.

Multiple studies have found that low levels of iron in the body may be associated with impaired thyroid function and a disruption in the production of thyroid hormones.

Common symptoms of hypothyroidism, or decreased thyroid function, include weakness, fatigue, shortness of breath and weight gain.

Similarly, a deficiency in iron can cause symptoms like fatigue, dizziness, headaches and shortness of breath.

Treating iron deficiency can allow your metabolism to work more efficiently and can fight off fatigue to help increase your activity level.

One study even found that when 21 women were treated for iron deficiency, they experienced reductions in body weight, waist circumference and body mass index.

Unfortunately, many people don’t get enough iron in their diets.

Women, infants, children, vegans and vegetarians are all at a higher risk of iron deficiency.

Be sure to incorporate plenty of iron-rich foods in your diet to help meet your iron needs and maintain your metabolism and energy levels.

You can find iron in meat, poultry, seafood, fortified grains and cereals, leafy green vegetables, dried fruits and beans.

SUMMARY
A deficiency in iron may be associated with impaired thyroid function and can cause symptoms like fatigue and shortness of breath. One study found that treating iron deficiency aided in weight loss.

14. Give Intermittent Fasting a Shot

Intermittent fasting is a diet pattern that involves cycling between periods of eating and fasting.

Research shows that intermittent fasting may help enhance both weight loss and fat loss.

One review looked at the effects of intermittent fasting, including alternate-day fasting — a method that involves alternating between days of fasting and eating normally.

They found that alternate-day fasting over a period of 3–12 weeks reduced body weight by up to 7% and decreased body fat by up to 12 pounds (5.5 kg).

Another small study showed that eating only during an eight-hour window each day helped decrease fat mass and maintain muscle mass when combined with resistance training.

There are several different types of intermittent fasting, including some where you eat only on certain days of the week and others where eating is restricted to specific hours of the day.

Popular types of intermittent fasting include Eat Stop Eat, the Warrior Diet, the 16/8 method and the 5:2 diet.

Find a variation that fits in with your schedule and lifestyle and don’t be afraid to experiment to find what works best for you.

SUMMARY
Intermittent fasting has been shown to reduce body weight and body fat and may help preserve muscle mass when combined with resistance training.

General, Learn

Dietary Supplements: Background Information

Staff / April 2, 2023

What is a dietary supplement?

As defined by Congress in the Dietary Supplement Health and Education Act, which became law in 1994, a dietary supplement is a product (other than tobacco) that

is intended to supplement the diet;
contains one or more dietary ingredients (including vitamins; minerals; herbs or other botanicals; amino acids; and other substances) or their constituents;
is intended to be taken by mouth as a pill, capsule, tablet, or liquid; and
is labeled on the front panel as being a dietary supplement.

What is a new dietary ingredient?

A new dietary ingredient is a dietary ingredient that was not sold in the United States in a dietary supplement before October 15, 1994. The U.S. Food and Drug Administration (FDA) requires specific safety information from a manufacturer intending to market a dietary supplement containing a new dietary ingredient. This information is not required for older dietary supplement ingredients.

Are dietary supplements different from foods and drugs?

Although dietary supplements are regulated by the FDA as foods, they are regulated differently from other foods and from drugs. Whether a product is classified as a dietary supplement, conventional food, or drug is based on its intended use. Most often, classification as a dietary supplement is determined by the information that the manufacturer provides on the product label or in accompanying literature, although many food and dietary supplement product labels do not include this information.

What claims can manufacturers make for dietary supplements and drugs?

The types of claims that can be made on the labels of dietary supplements and drugs differ. Drug manufacturers may claim that their product will diagnose, cure, mitigate, treat, or prevent a disease. Such claims may not legally be made for dietary supplements.

The label of a dietary supplement or food product may contain one of three types of claims : a health claim, nutrient content claim, or structure/function claim. Health claims describe a relationship between a food, food component, or dietary supplement ingredient, and reducing risk of a disease or health-related condition. Nutrient content claims describe the relative amount of a nutrient or dietary substance in a product. A structure/function claim is a statement describing how a product may affect the organs or systems of the body and it can not mention any specific disease. Structure/function claims do not require FDA approval but the manufacturer must provide FDA with the text of the claim within 30 days of putting the product on the market. Product labels containing such claims must also include a disclaimer that reads, “This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.”

How does FDA regulate dietary supplements?

In addition to regulating label claims, FDA regulates dietary supplements in other ways. Supplement ingredients sold in the United States before October 15, 1994, are not required to be reviewed by FDA for their safety before they are marketed because they are presumed to be safe based on their history of use by humans. For a new dietary ingredient (one not sold as a dietary supplement before 1994) the manufacturer must notify FDA of its intent to market a dietary supplement containing the new dietary ingredient and provide information on how it determined that reasonable evidence exists for safe human use of the product. FDA can either refuse to allow new ingredients into or remove existing ingredients from the marketplace for safety reasons.

Unlike drug products, there are no provisions in the law for FDA to “approve” dietary supplements for safety or effectiveness before they reach the consumer. Once a dietary supplement is marketed, FDA has to prove that the product is not safe in order to restrict its use or remove it from the market. In contrast, before being allowed to market a drug product, manufacturers must obtain FDA approval by providing convincing evidence that it is both safe and effective.

The label of a dietary supplement product is required to be truthful and not misleading. If the label does not meet this requirement, FDA may remove the product from the marketplace or take other appropriate actions.

What information is required on a dietary supplement label?

FDA requires that certain information appear on the dietary supplement label:

General information

Name of product (including the word “supplement” or a statement that the product is a supplement)
Net quantity of contents
Name and place of business of manufacturer, packer, or distributor
Directions for use

Supplement Facts panel

Serving size, list of dietary ingredients, amount per serving size (by weight), percent of Daily Value (%DV), if established
If the dietary ingredient is a botanical, the scientific name of the plant or the common or usual name standardized in the reference Herbs of Commerce (1992 edition) and the name of the plant part used
If the dietary ingredient is a proprietary blend (i.e., a blend exclusive to the manufacturer), the total weight of the blend and the components of the blend in order of predominance by weight

Other ingredients

Nondietary ingredients such as fillers, artificial colors, sweeteners, flavors, or binders; listed by weight in descending order of predominance and by common name or proprietary blend

The label of the supplement may contain a cautionary statement but the lack of a cautionary statement does not mean that no adverse effects are associated with the product.

Does a label indicate the quality of a dietary supplement product?

It is difficult to determine the quality of a dietary supplement product from its label. The degree of quality control depends on the manufacturer, the supplier, and others in the production process.

In 2007, the FDA issued Good Manufacturing Practices (GMPs) for dietary supplements, a set of requirements and expectations by which dietary supplements must be manufactured, prepared, and stored to ensure quality. Manufacturers are now expected to guarantee the identity, purity, strength, and composition of their dietary supplements. For example, the GMPs aim to prevent the inclusion of the wrong ingredients, the addition of too much or too little of a dietary ingredient, the possibility of contamination (by pesticides, heavy metals such as lead, bacteria, etc.), and the improper packaging and labeling of a product.

Are dietary supplements standardized?

Standardization is a process that manufacturers may use to ensure batch-to-batch consistency of their products. In some cases, standardization involves identifying specific chemicals (known as markers) that can be used to manufacture a consistent product. The standardization process can also provide a measure of quality control.

Dietary supplements are not required to be standardized in the United States. In fact, no legal or regulatory definition exists in the United States for standardization as it applies to dietary supplements. Because of this, the term “standardization” may mean many different things. Some manufacturers use the term standardization incorrectly to refer to uniform manufacturing practices; following a recipe is not sufficient for a product to be called standardized. Therefore, the presence of the word “standardized” on a supplement label does not necessarily indicate product quality.

What methods are used to evaluate the health benefits and safety of a dietary supplement?

Dietary supplements are not required by federal law to be tested for safety and effectiveness before they are marketed, so the amount of scientific evidence available for various supplement ingredients varies widely. Some ingredients in dietary supplements have been carefully evaluated. For example, scientists know that calcium and vitamin D are important for keeping bones strong and reducing bone loss. Other supplements, such as many herbal products, need more study to determine their value.

Scientists can use several approaches to evaluate dietary supplements for their potential health benefits and risks. They may investigate history of use, conduct laboratory studies using cell or tissue cultures, and experiment with animals. Studies on people (e.g., individual case reports, observational studies, and clinical trials) provide the most direct evidence of a dietary supplement’s effects on health and patterns of use.

What are some additional sources of information on dietary supplements?

Medical libraries are one source of information about dietary supplements. Others include Web-based resources such as PubMed and FDA . For general information on botanicals and their use as dietary supplements please see Background Information About Botanical Dietary Supplements.

Disclaimer

This fact sheet by the Office of Dietary Supplements (ODS) provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) about your interest in, questions about, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

General, Lifestyle

How to Incorporate More Physical Activity into Daily Life

Staff / March 20, 2023

Incorporating physical activity into your daily routine is an excellent way to maintain good health and prevent chronic diseases such as heart disease, obesity, and diabetes. Here are some tips to help you incorporate more physical activity into your daily life:

Start small: If you’re not used to being physically active, it’s essential to start small and gradually increase the intensity and duration of your exercise. For instance, you can start with a 10-minute walk during your lunch break and gradually increase the duration to 30 minutes or more.

Use the stairs: Instead of taking the elevator or escalator, use the stairs to climb up and down. This is an excellent way to increase your daily physical activity.

Walk or bike to work: If you live close to your workplace, consider walking or biking instead of driving. This can help you burn calories and improve your cardiovascular health.

Take active breaks: Instead of sitting for long hours, take active breaks. You can stretch, walk around, or do some light exercises to break up the sedentary time.

Join a fitness group: Joining a fitness group can help you stay motivated and committed to your physical activity routine. You can join a walking or running group, a yoga class, or a gym.

Do household chores: Doing household chores such as cleaning, gardening, and yard work can be an excellent way to incorporate physical activity into your daily routine.

Stand up and move around: If you have a desk job, make sure you stand up and move around every hour. You can take a short walk or do some stretching exercises.

Remember, the key to incorporating physical activity into your daily life is to find activities that you enjoy and make them a habit. Start small and gradually increase the intensity and duration of your exercise. By doing so, you’ll improve your physical health and overall wellbeing.

General, Health

Tips for Managing Stress and Anxiety to Improve Health

Staff / March 19, 2023

Stress and anxiety are common experiences for many people, and they can have a negative impact on your overall health if left unmanaged. Here are some tips for managing stress and anxiety to improve your health:

Exercise regularly: Exercise is a great way to reduce stress and anxiety. It releases endorphins, which are natural mood-boosters, and can also help you sleep better.

Practice deep breathing: Deep breathing can help you calm down and reduce anxiety. Try taking deep breaths in through your nose and out through your mouth, focusing on your breath as you inhale and exhale.

Get enough sleep: Lack of sleep can exacerbate stress and anxiety. Make sure you’re getting enough sleep each night to help you feel rested and ready to tackle the day.

Eat a healthy diet: Eating a healthy, balanced diet can help you manage stress and anxiety by providing your body with the nutrients it needs to function properly.

Stay organized: Feeling overwhelmed and disorganized can contribute to stress and anxiety. Try keeping a to-do list or calendar to help you stay on top of your responsibilities.

Practice mindfulness: Mindfulness is the practice of being present in the moment and focusing on your thoughts and feelings without judgment. It can help reduce stress and anxiety by helping you stay grounded and centered.

Connect with others: Social support is important for managing stress and anxiety. Try spending time with friends and family or joining a support group to connect with others who understand what you’re going through.

Remember, everyone experiences stress and anxiety differently, so it’s important to find what works best for you. If you continue to struggle with managing stress and anxiety on your own, don’t hesitate to seek professional help from a therapist or other mental health professional.

General, Learn, Nutrition

What is vitamin B12 and what does it do?

Staff / March 17, 2023

Vitamin B12 is a nutrient that helps keep your body’s blood and nerve cells healthy and helps make DNA, the genetic material in all of your cells. Vitamin B12 also helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

How much vitamin B12 do I need?

The amount of vitamin B12 you need each day depends on your age. Average daily recommended amounts for different ages are listed below in micrograms (mcg):

Life Stage	Recommended Amount
Birth to 6 months	0.4 mcg
Infants 7–12 months	0.5 mcg
Children 1–3 years	0.9 mcg
Children 4–8 years	1.2 mcg
Children 9–13 years	1.8 mcg
Teens 14–18 years	2.4 mcg
Adults	2.4 mcg
Pregnant teens and women	2.6 mcg
Breastfeeding teens and women	2.8 mcg

What foods provide vitamin B12?

Vitamin B12 is found naturally in a wide variety of animal foods, and manufacturers add it to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:

Fish, meat, poultry, eggs, milk, and other dairy products contain vitamin B12.
Clams and beef liver are some of the best source of vitamin B12.
Some breakfast cereals, nutritional yeasts, and other food products are fortified with vitamin B12.

To find out if a food has added vitamin B12, check the Nutrition Facts label . Manufacturers are not required to list vitamin B12 on the label if a food naturally contains this vitamin.

What kinds of vitamin B12 dietary supplements are available?

Vitamin B12 is available in multivitamin/multimineral supplements, in B-complex supplements, and in supplements containing only vitamin B12. It is usually in a form called cyanocobalamin. Other common forms are adenosylcobalamin, methylcobalamin, and hydroxycobalamin. Vitamin B12 is also available in a form that’s dissolved under your tongue (called sublingual vitamin B12). Research has not shown that any form of supplemental vitamin B12 is better than the others.

The amount of vitamin B12 in supplements varies widely. Some provide doses of vitamin B12 that are much higher than recommended amounts, such as 500 mcg or 1,000 mcg, but your body absorbs only a small percentage of it. These doses are considered safe. Check the Supplement Facts label to see how much vitamin B12 a supplement contains.

A prescription form of vitamin B12 can be given as a shot. This is usually used to treat vitamin B12 deficiency. Vitamin B12 is also available by prescription as a nasal gel that’s sprayed into the nose.

Am I getting enough vitamin B12?

Most people in the United States get enough vitamin B12 from the foods they eat. But some people have trouble absorbing vitamin B12 from food. The body absorbs vitamin B12 from food in a two-step process. First, hydrochloric acid in the stomach separates vitamin B12 from the protein that it’s attached to. Second, the freed vitamin B12 then combines with a protein made by the stomach, called intrinsic factor, and the body absorbs them together.

Vitamin B12 in dietary supplements isn’t attached to protein and doesn’t require the first step. However, B12 in supplements does need to combine with intrinsic factor to be absorbed.

People with pernicious anemia, an autoimmune disease, can’t make intrinsic factor. As a result, they have trouble absorbing vitamin B12 from foods and dietary supplements.

Vitamin B12 deficiency affects between 3% and 43% of older adults. Your doctor can test your vitamin B12 level to see if you have a deficiency.

Certain groups of people may not get enough vitamin B12 or have trouble absorbing it:

Many older adults don’t have enough hydrochloric acid in their stomach to absorb the vitamin B12 that’s naturally present in food. People over 50 should get most of their vitamin B12 from fortified foods or dietary supplements because, in most cases, their bodies can absorb vitamin B12 from these sources.
People with an autoimmune disease called atrophic gastritis might not absorb enough vitamin B12 because they make too little hydrochloric acid and intrinsic factor in their stomach.
People with pernicious anemia do not make the intrinsic factor needed to absorb vitamin B12. As a result, they have trouble absorbing vitamin B12 from foods and dietary supplements. Doctors usually treat pernicious anemia with vitamin B12 shots, although very high doses of vitamin B12 given by mouth might also be effective.
People who have had some types of stomach or intestinal surgery (for example, to lose weight or to remove part or all of the stomach) might not make enough hydrochloric acid and intrinsic factor to absorb vitamin B12.
People with disorders of the stomach and small intestine, such as celiac disease or Crohn’s disease, might not absorb enough vitamin B12.
People who eat little or no animal foods, such as vegetarians and vegans, might not get enough vitamin B12 from their diets. Only animal foods have vitamin B12 naturally. When pregnant women and women who breastfeed their babies are strict vegetarians or vegans, their babies might also not get enough vitamin B12.

What happens if I don’t get enough vitamin B12?

Your body stores 1,000 to 2,000 times as much vitamin B12 as you’d typically eat in a day, so the symptoms of vitamin B12 deficiency can take several years to appear.

If you have a vitamin B12 deficiency, you may feel tired or weak. These are symptoms of megaloblastic anemia, which is a hallmark of vitamin B12 deficiency. You might also have pale skin, heart palpitations, loss of appetite, weight loss, and infertility. Your hands and feet might become numb or tingly, a sign of nerve problems. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue.

In infants, signs of a vitamin B12 deficiency include failure to thrive, delays in reaching the typical developmental milestones, and megaloblastic anemia.

Vitamin B12 deficiency can damage the nervous system even in people who don’t have megaloblastic anemia, so it’s important to treat a deficiency as soon as possible.

What are some effects of vitamin B12 on health?

Scientists are studying vitamin B12 to understand how it affects health. Here are several examples of what this research has shown.

Cancer
Some research shows that people with high levels of vitamin B12 have a higher risk of cancer. But other research shows that the risk of cancer is higher in people with low levels of vitamin B12 or that vitamin B12 levels don’t affect cancer risk. More evidence is needed to understand whether vitamin B12 levels affect cancer risk.

Heart disease and stroke
Vitamin B12 supplements (along with other B vitamins) reduce blood levels of homocysteine, a compound linked to an increased risk of having a heart attack or stroke But despite reducing homocysteine, research shows that these vitamins don’t reduce the risk of developing cardiovascular disease or stroke.

Dementia and cognitive function
Most studies show that low blood levels of vitamin B12 don’t affect the risk of cognitive decline in older people, regardless of whether they have dementia or Alzheimer’s disease. More clinical trials are needed to better understand the effects of vitamin B12 supplementation on cognitive function in older adults.

Energy and Endurance
Manufacturers often promote vitamin B12 supplements for energy, athletic performance, and endurance. But vitamin B12 doesn’t provide these benefits in people who get enough B12 from their diet.

Can vitamin B12 be harmful?

Vitamin B12 has not been shown to cause any harm, even at high doses.

Does vitamin B12 interact with medications or other dietary supplements?

Yes. Vitamin B12 supplements can interact or interfere with some medicines that you take. Here are several examples.

Gastric acid inhibitors
People take gastric acid inhibitors to treat certain digestion problems, such as gastroesophageal reflux disease and peptic ulcer disease. These drugs can interfere with vitamin B12 absorption from food by slowing the release of hydrochloric acid into the stomach, leading to vitamin B12 deficiency. Gastric acid inhibitors include omeprazole (Prilosec®), lansoprazole (Prevacid®), cimetidine (Tagamet®), and ranitidine (Zantac®).

Metformin
Metformin is used to treat prediabetes and diabetes. Metformin might reduce vitamin B12 absorption and lower blood levels of vitamin B12.

Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if the dietary supplements might interact with your medicines. They can also explain whether the medicines you take might interfere with how your body absorbs or uses other nutrients.

Vitamin B12 and healthful eating

People should get most of their nutrients from food and beverages, according to the federal government’s Dietary Guidelines for Americans. Foods contain vitamins, minerals, dietary fiber, and other components that benefit health. In some cases, fortified foods and dietary supplements are useful when it is not possible to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy). For more information about building a healthy dietary pattern, see the Dietary Guidelines for Americans and the U.S. Department of Agriculture’s MyPlate.

Where can I find out more about vitamin B12?

For general information on vitamin B12:
- Office of Dietary Supplements Health Professional Fact Sheet on Vitamin B12
- Vitamin B12 , MedlinePlus®
For more information on food sources of vitamin B12:
- U.S. Department of Agriculture’s (USDA) FoodData Central
- Nutrient Lists for vitamin B12 (listed by food or by vitamin B12 content), USDA
For more advice on choosing dietary supplements:
- Office of Dietary Supplements Frequently Asked Questions: Which brand(s) of dietary supplements should I purchase?
For information about building a healthy dietary pattern:
- MyPlate
- Dietary Guidelines for Americans

Disclaimer

General, Fitness, Gym Fitness

4 Reasons Why You Have Low Energy Levels at the Gym

Staff / March 16, 2023

Sometimes we get to the gym and we’re tired or sleepy. It happens to everyone once in a while, which is completely normal. However, if you constantly have low energy levels at the gym and it’s starting to affect your training, then you may need to look deeper into the possible reasons why this may be the case. This way, you can fix it and get back to training hard.

Why You Have Low Energy Levels at the Gym

1. You’re not getting enough sleep

One of the most obvious culprits of your tiredness is not getting enough sleep. While we all may have bad nights, if you are consistently getting fewer hours of sleep than you should be, then this will start to greatly affect you in your day-to-day life, including the gym.

Not only will this mean that you will be too fatigued to lift as heavy as you should be, or be running as long or as fast as you could, but you won’t be recovering properly. Your muscles break down during training, and it is actually when you are resting that it begins to repair itself. Without adequate sleep, you are not giving your body the chance to heal. Not only will this stall your progress but you will also increase the risk of injury.

2. You’re not eating enough

You need food to fuel yourself for the gym. With the exception of those who train fasted*, most people need healthy food to help give them the energy for training. If you are too tired at the gym, then you may need to up your food intake, or adjust what you eat for better results.

For example, if you are training within a few hours, then a bigger meal with slow-releasing carbohydrates is best. If you are training within an hour or less, then go for a quick snack with fast-releasing carbs so that you can get energy faster.

Just think of your body like a car. Without fuel, the car won’t be able to drive for long. Once it runs out, it will splutter and eventually run out of steam. This is exactly the same with your body. Without the nutrients from food it needs, you will also eventually run out of energy. And when you’re in the gym, this will become painfully obvious.

*If you do train fasted as well, make sure that you eat a well-balanced dinner with plenty of protein that will sustain you until after your workout.

3. You’re overtraining

One common mistake that people make is overtraining. This is when you train too much at the gym, to the point that it begins to be detrimental to your physical progress as well as your mental state.

Some warning signs that you are overtraining include:

You can’t sleep at night
You’ve lost the motivation to go to the gym
Your performance dramatically drops
Your immunity levels decrease
You’re constantly sore and aching

If you find that you have experienced some of these signs, then give your body the rest that it desperately needs. Take a day or two off from the gym, and see how your energy levels fare when you come back. You should feel much more energized, motivated, and ready to tackle training.

Just be sure that you include rest/recovery days into your normal gym schedule. This can make sure that you are consistently working out hard, without risking your body to do so.

4. You’re dehydrated

We all know that water is so, so important. You need to be constantly replenishing your fluids so that you stay hydrated. Losing water means that you’ll also be losing electrolytes, which is essential to your muscles during a workout.

If you start to become dehydrated, this could be one of the reasons why you have such low energy levels at the gym. So make sure that you keep drinking water not only throughout your workout but also before and after it.

You know if you’re dehydrated if your urine is more yellow than clear. If that’s the case, then drink up!

Have you found that your energy levels are constantly low when you’re at the gym? Make sure that you look after yourself, and that you’re resting and sleeping enough. Also, focus on your diet and ensure you’re eating what you should be most of the time (but don’t forget to treat yourself in moderation!). Making these changes can really help amp up your energy levels at the gym and make sure that every training session is a great one.

General

Risks of Sitting for Extended Periods of Time

Staff / March 15, 2023

Research has linked sitting for long periods of time with a number of health concerns. They include obesity and a cluster of conditions — increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels — that make up metabolic syndrome.

Sitting for extended periods of time can lead to a range of health risks, including:

Poor Posture: Sitting for long periods of time can lead to poor posture and alignment of the spine, which can result in pain and discomfort.
Obesity: Sitting for long periods of time can lead to weight gain and obesity, as it reduces the number of calories burned throughout the day.
Cardiovascular Disease: Sitting for extended periods of time can increase the risk of developing cardiovascular disease, as it can lead to a decrease in blood flow and an increase in blood pressure.
Type 2 Diabetes: Sitting for long periods of time can increase the risk of developing type 2 diabetes, as it can lead to insulin resistance.
Muscle Degeneration: Sitting for extended periods of time can result in muscle degeneration, as it reduces the amount of physical activity and movement that the body is used to.
Increased Risk of Certain Cancers: Some studies have suggested that sitting for long periods of time can increase the risk of certain types of cancer, such as colon, breast, and endometrial cancer.
Mental Health Problems: Sitting for extended periods of time can also impact mental health, leading to depression and anxiety.

To mitigate these risks, it is recommended to take regular breaks to stand up and move around, engage in regular exercise, and maintain good posture while sitting.

Overall, research seems to point to the fact that less sitting and more moving contribute to better health. You might start by simply standing rather than sitting when you have the chance. Or find ways to walk while you work. For example:

Take a break from sitting every 30 minutes.
Stand while talking on the phone or watching television.
If you work at a desk, try a standing desk — or improvise with a high table or counter.
Walk with your colleagues for meetings rather than sitting in a conference room.
Position your work surface above a treadmill — with a computer screen and keyboard on a stand or a specialized treadmill-ready vertical desk — so that you can be in motion throughout the day.

General, Health

25 Things to Do on Sunday So You Lose Weight All Week

Staff / March 4, 2023

Supercharge your Sunday Funday with these weight-loss tips so you can shed pounds all week long.

Your Sunday self is a zen genius. The birds practically pull back your curtains, your homemade smoothie bowl is on point, and you finally mastered that advanced pigeon pose at the yoga studio. Your Thursday self? That’s an entirely different story, wrought with plot twists involving pizza orders and excuses that have you playing hooky from the gym.

So, go ahead and let the Sunday version of you intervene and plan ahead for you so it’s smooth sailing for the rest of the week, with your weight-loss and healthy living goals guiding the way. Because if there’s one mantra that nutrition and fitness experts agree on, it’s that planning is a key—if not the key—to losing weight.

We know “meal prep” is super important and that we should plan to hit the gym, but there’s some even more specific ways to use Sunday to set yourself up for success all week long. This is what you can do on Sunday Funday so that bad eating habits are a thing for your Throwback Thursday past. Bonus: Here’s 25 Tips for Meal Prep Sunday, too!1

Make a Better Mason Jar Salad

healthy salad layered mason jar — Shutterstock

We know you were just about to abandon Pinterest because of too many lopsided cakes and goopy casseroles deserving of #Pinterestfails hashtag crowns. But now there’s a trend that’s not just healthy, but also do-able. Welcome, mason jar salad trend. And consider yourself absolved, Pinterest. For the uninitiated, this genius meal prep hack allows you to engineer your weekday salads on Sunday night and not worry about them being soggy come lunch time. To get it right, put your salad dressing in the bottom and then layer your heartier veggies like carrots, onions, peppers, and cucumbers with proteins like grilled chicken and beans, says Emily Heim, Intentional Living Supervisor at The Spa at Red Rock by Well & Being. You can also layer in grains such as quinoa. The lettuce and lighter ingredients, like tomatoes, mushrooms, and cheese go on top, Heim says. Eat straight from the jar or empty your salad jar into a bowl. If you’re in a salad rut, be sure to try these 11 Underrated Salad Greens.2

Make Plans to HIIT the Gym

Swap your treadmill appointments for some HIIT (High Intensity Interval Training) workouts and schedule them in your calendar on Sunday, suggests Cassie Bjork, RD from DietitianCassie.com. “If you pound the pavement for miles or spend upwards of half an hour on the elliptical, it’s time to change up your workout,” she says. “Incorporating short bursts of intense exercise for 10 to 15 minutes helps boost your metabolism much more efficiently than long distance running or excessive repetitive exercise. Plus, it takes a fraction of the time to reap these benefits!” Even come Friday, you’ll have time for just a 15-minute workout. Search HIIT workouts on YouTube on Sunday so you’ve got some in your queue throughout the week, Bjork suggests. Try this 15-Minute Aerobic Abs Workout to fire up your core.3

Go Nuts

Portion out these protein-packed snacks so you have some to take with you when you leave the house every day, Bjork suggests. “I recommend a couple tablespoons per serving and I put these into Ziploc bags for grab-and-go snacks,” Bjork says. The healthy fat keeps your blood sugar stable, which in turn keeps your body from producing so much insulin, a fat-storing hormone that makes your body pack on pounds. Instead, you’ll get the benefits of glucagon, the fat-burning hormone that can work in your favor all day long, Bjork says.4

Make an Egg Bake

For a weight-loss hat trick, make an egg bake on Sunday: It contains three macronutrients — protein, healthy fats, and veggie carbohydrates — to boost your metabolism and brain power first thing in the morning, Bjork says. “When I make my egg bake on Sunday, I know I’ll have something quick to grab every single morning during the week that’ll get my metabolism going first thing and keep me satisfied until my mid-morning snack,” Bjork says. Pro tip: Bjork uses up her weekend’s leftover veggies. And if breakfast casseroles are your thing, be sure to make the most of these.

Prep Your Protein

Go fish! Bjork’s top recommendation for a healthy protein to eat throughout the week is wild-caught salmon. “Not only will it boost your metabolism every time you eat it, but it also contains a ton of omega-3s that’ll help heal inflammation so your body can focus on shedding pounds,” she says. Bjork suggests baking a handful of fillets with some olive oil, lemon juice, salt and pepper, and have them on hand to snack on with cheese and fruit, toss in salads, or eat alongside the veggies you also roasted on Sunday for the week ahead.

Make a Playlist

You know that feeling when your favorite hip-hop song comes on the radio? Not only does it inspire your sweet dance moves, but it can also help you lose weight. Music in the 120 to 140 beats per minute range (think: just about anything Rhianna) can help distract you from feeling tired and actually up your endurance by 15 percent, according to research from Brunel University’s School of Sport and Education. So, go ahead, and play DJ on Sunday, setting up playlists you’ll look forward to listening to throughout the week.

Boil Eggs

Make a batch of hard-boiled eggs to store in the refrigerator for the week. “They’re the perfect protein-rich and satiating grab-and-go breakfast option for those mornings you’re running late, and they’re also an excellent addition to the lunch box,” says culinary nutrition expert and healthy lifestyle blogger Jessica Fishman Levinson, MS, RDN, CDN and founder of Nutrionliscious.com.8

Make Overnight Oats

Let your breakfast practically prepare itself while you’re sleeping by preparing overnight oats in advance. Just layer oats, low-fat milk, yogurt, or kefir, and fruit and seasonings of choice in a mason jar, Fishman Levinson suggests. In the morning, top it off with some crunchy nuts or seeds and you have a nutritious and delicious breakfast to start your day.

Get in a Good Sweat Sesh

Sunday as a rest day? Pfft. Squeeze in a workout to boost your endorphins and start your week on a high note, suggests fitness coach Katy Walburn from LFT Fitness in Colorado. “You don’t need to spend hours at the gym; you can rev your metabolism with a simple home-friendly high-intensity interval workout with only your body weight and the stopwatch on your phone,” she says. Or, there are a variety of apps that can guide you through the workouts.10

Get Social

Go ahead, check yourself into the gym on Facebook. Just as good: Join your gym’s fan page or group on social media because when you see that coach saying she’s looking forward to seeing everybody at 7 p.m., it might be the rallying call you needed. “Never underestimate the power of social media,” says Walburn. “Stay connected with those who are ‘in the trenches’ with you. That way, if you are feeling particularly sore, tired, or unmotivated, you can share your sentiments and will always have a positive force to pull you up and out of your funk.” If your gym or studio doesn’t have a community forum, Walburn suggests you create one of your own.11

Put Bubble Bath on Your Grocery List

After a killer legs workout on Tuesday and another one for your arms on Wednesday, we bet your body is on fire and you’re practically doing an army crawl just to get up the stairs. Instead of ditching the gym because you’re too sore, plan ahead and grab some bubble bath during your Sunday morning grocery store run. Soaking in hot water will help relax your sore muscles. (Sorry, the science backing Epsom salt as an aid that actually soothes your aching muscles is weak, but if you swear by it, by all means, there’s no harm in it).12

Budget Your Food

Budget your calories and macronutrients in the same fashion you would your finances so you know what you’ll afford for the week. “Of course, planning your meals for the week and prepping them is a great idea, but actually logging them in a food app like myfitnesspal.com can keep you from straying from your plan,” says Jaime Anton, a certified plant-based nutrition consultant and owner of Record Change Fitness. By doing so, you’ll get a glimpse of the calories and macronutrients you’ll be consuming and you can adjust your meal plan before you eat.

Set Workout Appointments

Follow the golden workout rule: Plan your weekly workouts and schedule them in your calendar. “If you wait until you ‘have time,’ you will never fit it in,” cautions Anton. “When I used to work in corporate finance, I’d block off my calendar for a class that I wanted to take at our gym and use that as my lunch hour. I’d then eat my lunch at my desk as I worked when I got back. If I knew my day would be too busy, I’d wake up early and get a run or workout in prior to starting my work day.” Sure, it’s tough to wake up before the sun, but know that your future self might be too exhausted after work. If you have a trainer, schedule a few weekly workouts with him or her to promote accountability, she suggests. Or, if you go to a studio where you have to sign up in advance for classes, do that! “If you’re going to get charged for skipping it, you probably won’t,” Anton says.14

Clean Out Your Fridge

Have leftovers from a weekend dinner at your favorite restaurant or from that football party
you hosted? Dump them, suggests Anton, so it’s out of sight, out of mind. “Let’s face it, if those leftover chicken wings, chips, and dips are staring at you from your fridge, you’re going to eat them. Avoid the temptation and just get rid of them.”15

Roll Out the Yoga Mat

Whether you’re new to yoga or a devout yogi, everyone can benefit from taking the time to breathe and get centered before starting the work week, Anton suggests. “Hip openers, twisting postures and breath work are very detoxifying and set you up for making healthy choices throughout your week. When the mind feels good, so does the body, and vice versa.”16

Write in Your Journal

It’s okay if you lose your “app-etite.” Sleep experts remind us that glowing electronics and fiddling on your phone before bedtime will disrupt sleep. Instead, use a journal not just before bed, but throughout the day to set goals and celebrate milestones. “Track your progress by writing it down. Yes, put pen to paper,” says Angela Mader, the founder of fitlosophy, a line of fitness products and journals including the flagship “fitbook.” “Journaling both your workout and meal plan for the week ahead sets you up for success.” A Kaiser Permanente study found participants in a six-month weight loss program lost twice as much weight when they kept a food journal compared to those who didn’t track their calories. Psst! We’ve got 10 Tips for Keeping a Food Journal for Weight Loss you’ll love!17

Make A Workout Date

Reach out to a friend, and instead of setting up a happy hour or dinner at a restaurant, book a workout together for later in the week. Whether that’s an after-work hike or a trail run or taking that new inverted yoga class you saw advertised at your gym, it’s a new way to bond with your buds—and we bet they’ll appreciate your healthy motivation. Texting your friends and setting up those workout dates adds accountability, Mader says.18

Get Some Shopping Inspo

Before you make your Sunday grocery store run, plan out your meals and snacks for the week. Block out an hour to plan, suggests Nancy Guberti, a certified nutritionist, and if you need inspiration for healthy meals, mine hashtags for some on Instagram. .

Set Healthy Habit Reminders

During the commercial breaks of Sunday football, start setting up some reminders in your smartphone. Daily reminders can help you execute healthy habits, says Gubert, whether that’s a nudge to take your supplements, exercise, or eat your snack before you reach those nearly-shaky levels of hungry. “These healthy reminders can also be used to negate any self-sabotaging habits,” says Guberti. “For example, if you know that at 3 p.m. you are feeling sluggish and going for that candy bar, then set a reminder to eat your Paleo bar instead.”20

Prep Protein Shakes and Smoothies

Ideally, you’d wake up before your alarm went off, make breakfast for yourself, and have plenty of time leftover to get to the gym before work. But on those mornings when you’re rushing out the door (confession: almost every morning) and you need a grab-and-go breakfast, reach for a smoothie. Simply put your smoothie ingredients in freezer bags so all you just have to do is push the blend button on a hectic morning.

Check Your Calendar

woman bored stressed work laptop — Shutterstock

There could be some weight-loss traps lurking on your calendar, like that meeting with your boss that could set you up to stress eat afterward. Don’t let these scheduled obligations trip you up during the week. On Sunday, review your week ahead and be aware of those days that you have meetings that might run into your lunch hour or keep you late at the office—and then plan your meals accordingly. And while you may not have a personal assistant or chef, the next best thing is your slow-cooker that can cook for you while you’re at work

Cut Up Your Fruits and Veggies

No need to pay extra at the grocery store for pre-cut produce. Slice up your own fruits and veggies on Sunday night, Guberti says. That way, you’ll have peppers on hand for a stir-fry or crunchy crudites to answer your snack attack.23

Set Alarms to Go to Sleep

couple sleeping in front of tv — Shutterstock

Research at Brown University that tracked the sleep schedules of 132 first-year students found consistent sleep schedules can help with weight loss. Don’t let your erratic sleep schedule cancel out all those extra lunges you’ve been doing. Set an alarm on your phone 30 minutes before your scheduled bedtime.

Do Your Dirty Laundry

Sometimes, you need your favorite sports bra to hoist you up and snap you into the gym. And remember that time you skipped your kickboxing class because you couldn’t find matching socks? Start the week fresh with clean gym clothes. Bonus points if you can actually pack them ahead of time so you can grab-and-go in the morning. Double bonus round if you set your gym bag on the passenger seat of your car so that it’s a friendly reminder to get to the gym!25

Portion Out Your Snacks

What you guesstimate as 17 pretzels could be double that. Portion out snacks on Sunday while you’re listening to your favorite podcast. When you’re packing lunches for the week, you’ll have your perfectly portioned snack bags at your disposal.