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How Far Do You Have To Swim To Offset A Can Of Coke?

How Far Do You Have To Swim To Offset A Can Of Coke?

Ever wonder just how much work you’re actually doing at the gym? According to BBC Future and a study done by Harvard Medical School, folks are finding it difficult to estimate just how much good they are actually doing in the gym versus the calories they are eating. It seems that most of us are overestimating the amount of calories burned and undershooting the number of calories eaten. Studies have also shown that those who go to the gym, but continue to eat calorie-rich foods are only getting hungrier. A faster metabolism from working out means the body will only want to take in more calories. The greatest amount of weight loss seems to come from a combination of exercise and diet change. Without diet change, taking a swim or going to the gym (even being a regular patron) leads to less of those pound-shedding results that they are looking for.

Take a look at the back of a can of Coke. 138 calories. Okay, so what’s the big deal? What does that mean as far as how much physical activity is needed to burn off that one can? Well, think of it this way. It would take about a half hour of gymnastics, volleyball, or curling just to get rid of that sugary drink.

If you weren’t aware, everything we do burns calories. Even sitting at a desk burns a small amount of calories. With that being said, you might be surprised to find out that some exercises and general activities burn many more calories than others. A workout like swimming not only provides a full body workout, but gets the heart pumping too and in turn, burns quite a lot of calories. However, everyday activities like reading, sitting at the computer, and just spacing out chewing some gum don’t even scratch the surface of that candy bar or two with lunch. Lets take a deeper look into which foods are shockingly full of calories and which activities are the best at helping us forget we ever had them.

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cola1

    See what I mean? Just one hour of swimming laps destroys any soda that might be trying to sneak its way onto your scale, about 759 calories to be exact. Let’s plan a pool day, shall we?

    cola2

      That means these doughnuts are about 864 calories total…yikes. I promise I will never make fun of that person that eats only half a doughnut again.

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      cola3

        Yep that’s right. Chewing gum only burns about 10 calories per hour, which means 1 serving of Pringles (about 15 chips) equals 150 calories.

        cola4

          It’s no surprise that Bag Macs aren’t the healthiest of options, but would you be shocked to know this means you’ve consumed about 880 calories?

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          cola5

            Dancing, for the average person, burns about 224 calories per hour. Which unfortunately, doesn’t even put a dent into some of these other foods.

            cola6

              How many calories are in one Snickers bar you ask? About 215. See above, that one whole hour of dancing would only get rid of one of these bad boys.

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              cola7

                Reading surprisingly burns about 84 calories per hour. Just another reason to grab your favorite book and break a mental sweat. Of course, it would take quite a while to burn off that Big Mac, but it’s a start.

                cola8

                  Get ready for it. Just 1.2 ounces of cheese contains 137 calories, which is just as much as a can of Coke. I’ll leave the cheese off of my burger next time.

                  Are you as surprised at the findings as we are? Don’t be too hard on yourself. This should be jarring for most of us. If you are actually looking to lose a few pounds, just keep in mind that diet change and exercise are the only proven methods of consistent weight loss. Even if this eye opening information encourages some slight changes in your life, it’s probably for the best (I know it is for me). Check out the full Harvard study that shows about how many calories are burned in 30 minutes from a multitude of activities.

                  Body photos credited to BBC Future.

                  Featured photo credit: Soda Pop Confusion/Vox Efx via flickr.com

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                  Confessions of A Pharmacophobe: Why I’m Afraid of Drugs Is Social Media Addiction Real? Career Advice From My Younger Self Go Green! 5 DIY Christmas Decorations Using Recycling Materials! How Far Do You Have To Swim To Offset A Can Of Coke?

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                  1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success) 4 How to Stop Feeling Tired All the Time (And the Real Causes Explained) 5 Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

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                  Last Updated on October 16, 2018

                  The Ultimate Guide to Help You Sleep Through the Night Tonight

                  The Ultimate Guide to Help You Sleep Through the Night Tonight

                  It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

                  If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

                  One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

                  Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

                  In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

                  Why you can’t sleep through the night

                  The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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                  Stress

                  If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

                  Exposure to blue light before sleep time

                  We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

                  While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

                  Eating close to bedtime

                  Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

                  Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

                  Rule of thumb: eat 3-4 hours before bedtime.

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                  Medical conditions

                  In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

                  The vicious sleep cycle

                  The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

                  Here’s an example of a bad sleep pattern:

                  You get a bad night’s sleep
                  –> You feel tired and stressful throughout the day.
                  –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
                  –> You can’t sleep well (again) the next night.

                    You can imagine what could happen if this cycle repeats over a longer period of time.

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                    How to sleep better (throughout the night)

                    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                    1. Take control over the last 90 minutes of your night

                    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                    Here are a few suggestions:

                    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                    2. Eat the right nutrients (and avoid the wrong ones)

                    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                    3. Adjust your sleep temperature

                    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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                    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                    Sleep better form now on

                    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                    Featured photo credit: pixabay via pixabay.com

                    Reference

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