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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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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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