6 Secrets Of Staying Slim
Get slim-Six new findings beyond diet and exercise. Unfortunately, we don’t all have the self-discipline and determination it takes to cut back on cake and hit the gym. But fear not. There could be other ways to shift the fat and stay trim. Just to get this straight, If you overeat and under-exercise you will gain weight. However, growing evidence suggests that other factors also contribute to excess adiposity.
Professor David Allison of the University of Alabama, USA highlighted this when he discovered that humans are not alone in piling in the kilos. He looked at wild animals, lab animals; even animals kept on the same highly controlled diet for decades, and found that all were becoming heavier. He concludes that whatever factors are fattening up the animals that live around us might also help explain the human obesity epidemic. The good news; researchers worldwide are beginning to do just that. It is not yet known how much each factor contributes to obesity, but we can nevertheless suggest ways of avoiding them.
1) EAT PROTEIN
High protein diets may be one food fad with some substance. In 2011 study, a team reported that people consumed 12 percent more calories over four days on a 10 percent protein diet than they did when given a 15 percent protein diet. This is because we have a strong appetite for protein and unconsciously strive to reach our body’s target, so we consume more calories when we are protein-deprived.
Other medical research indicates that protein keeps you fuller for longer. Better yet, Researchers showed that a high diet in protein and with a low glycemic index- a measure of its effect on blood glucose levels-allowed most people to eat until they were full without gaining weight.
2) AVOID CATCHING COLDS
If you catch a respiratory illness you may have to stock up on new clothes as well as tissues. That’s because at least one common cold virus has been linked to obesity. Professor Nikhil Dhurandhar discovered that adenovirus (Ad-36) boosts both the number of fat cells in the body and the amount of fat inside these cells.
Another study reported an association of Ad-36 infection with a greater prevalence of obesity in adults. In addition, children with Ad-36 antibodies were found to weigh an average of 23 kilos more than children without them. Meanwhile, other microbes have been reported to make animals fatter. And, while it sounds alarming, this finding could actually be good news in the fight against flab.
3) WATCH THE PACKAGING
As well as looking at the nutritional labeling, you might also want to watch the actual material your food comes wrapped in. Some plastic packaging and cans contain endocrine disrupter chemicals that can leach into food and drinks, and evidence is starting to link some of these to expanding waistlines.
Endocrine disrupters change the normal functioning of hormones. Many interfere with the functioning of the thyroid, which produces hormones that regulate metabolic rate. One group, known as phthalates, also seems to activate a receptor in the cell nucleus called PPAR-gamma, involving in storing fat and metabolizing glucose. Research shows that men with a bigger Body Mass index (BMI) and waist circumference had higher blood concentrations of metabolites of phthalate. Other research has linked obesity to exposure to bisphenol A, which is another endocrine disrupter. Debate continues over whether these chemicals are harmful or not, and avoiding them is tricky. But look out for PVC packaging-labeled “Type 3” for recycling purposes- which can contain phthalates or bisphenol A. And be especially wary when buying fatty foods in which endocrine disrupters tend to accumulate, posing a potential double threat.
4) MOVE TO THE COUNTRY
A brisk walk or jog outdoors can only help in the battle against the bulge, unless you are doing it in a busy city. Breathing polluted air can cause extra fat to accumulate around your stomach and also make your cells less sensitive to insulin, increasing your risk of developing type-2 diabetes. Fine particles can blow around the globe so you can never entirely escape them, even if you can afford to move out of the city. But if you have a choice, it still might be worth picking a rural ramble over an urban jog.
5) TURN DOWN THE LIGHTS
If your idea of a holiday workout is lifting glasses of beer late into the night, then it’s not just the extra calories you need to worry about. Several studies have found that shift work makes people fatter. Light at night might alter circadian clock genes, changing an individual’s metabolism. It is difficult to specify an appropriate light cycle for everyone because people have very different schedules. But keeping a consistent pattern throughout the week and, if possible, avoiding blue wavelengths of light at night. Produced by many LED bulbs, these are known to be especially disruptive to the circadian system.
6) HAVE A LIE-IN
If you need an excuse for spending more time in bed during a vacation, this could be it: too little sleep can make you fat. It is found that children aged between three and five who sleep less than the average 11 hours a night are also more likely to be overweight or obese by the time they are seven.
Sleep deprivation reduces the secretion of leptin, a hormone that suppresses appetite, and increases levels of ghrelin, a hormone that stimulates appetite. It could be as simple as less sleep means more time to eat. Either way, an extra hour in bed sure beats going to the gym.
SO EAT, DRINK AND BE MERRY