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6 Scientifically Proven Shortcuts For Maximum Weight Loss Results

6 Scientifically Proven Shortcuts For Maximum Weight Loss Results

Whether you want to lose 20 pounds, build muscle mass or just get into a better shape, being able to doing it fast and with efficiency can surely help. This is no the magic pill or an overnight makeover, but study shows that there are some real shortcuts that can help you speed up the weight loss process, thus leading to faster and greater fitness gains. Here are a six of the most easily applicable, and scientifically proven, weight loss shortcuts. These will not only help you trim down; they will also get you into the best shape (physical and mental) of your life.

1. Pack in protein to build muscle.

Protein is key for healthy diet for many reasons. For starters, it’s crucial to building muscle and speeding up the recovery process—especially after a hard workout. Furthermore, protein can help you feel fuller for longer, thus prevent hunger pangs and unhealthy snacking, leading to faster fat loss results. As a result, shoot for at least 0.5 to two grams per pound of your body weight per day. If you’re regular gym-goer, aim for a minimum of 2g per pound of body weight to ensure proper recovery and muscle growth. Protein rich sources include lean meat, eggs, fish and dairy products. Add supplements to your diet if you have to.

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2. Eat the right way.

We’re taught that we are what we eat, but we are also how we eat. Here are a few proper ways of eating:

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  • Eat Slowly. Research shows that taking time with each meal can help you take in less calories while enjoying every bite of it.
  • Banish distraction. Eating on the move or while minding modern gadgets, such the iPhone, TV set or emails, leads to overeating and unhealthy snacking later on, according to study at the University of Bristol.
  • Keep track. Using a food journal to keep tags on your calorie intake will help you shed light on the hidden aspects of your nutrition habits, helping you discern what need changing or tweaking. Just going about your day mindless of your eating patterns is no help at all. It’ll only lead to more setbacks.

3. Shrink your plate.

The amount of calories you take in is in direct proportion to the size of the plates you use. This is a great psychological trick that can help you cut down on your calorie intake almost overnight. According to a study published at the American Journal of Prevention Medicine, if you eat from a larger plate, you’ll consume it up to 30 percent more food than if you used a smaller one. So downsize your dish and see your calorie intake decrease as a result.

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4. Lose the sweet tooth.

Most health experts agree on one thing: sugars are the root-cause of the current obesity epidemic.  That’s sugars, plural, including high-fructose corn syrup, glucose, fructose and all of its synonyms.  One of the best ways to help you cut down on your sugar intake is via following a strict Glycemic Diet (G.I). Eat only low G.I. foods; this helps you keep blood sugar levels at bay, preventing cravings for sweets. For maximum results, shoot for foods ranking below 70 on the Glycemic Index.

5. Sprint for fat loss.

Sticking to long and steady cardio as means for weight loss is waste of time. Instead, think intervals and sprints. In fact, according to a study at the University of Western Ontario, subjects doing a 35-minute interval running workouts shed about 12 percent of their body fat after six weeks of training. In addition to fat loss, interval workouts boost VO2 max through the roof, and increase HDL—or what’s known as the “good” cholesterol, and will also help you ward off heart trouble. Make sure to include a five-minute slow jog as a warm-up and a cool-down.

6. Manage your expectations correctly.

When it comes to winning the weight loss race, slow and steady gets the gold. In fact, unrealistic weight loss expectations and yo-yo dieting go hand in hand, research from George Washington University revealed. According to the scientists, the subjects who were holding on unrealistic weight loss expectations experienced fluctuations of 20 pounds or more than those who expected a gradual weight loss. The path of constant improvement is crucial here. Shooting for an unrealistic goal will only get you discouraged, even hurt. Therefore, make sure to set your weight loss goals correctly. Set small goals and keep building on them. The first step is always the hardest one—this is especially true if you have encountered some sort of setback in the past.

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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