Tag: HealthyLifestyle

Done Falling for Fad Diets? Here’s How to Lose Weight and Keep It Off Sustainably

Ajay GhoshHealth and Lifestyle 0

Many people strive to lose weight for better health or more body confidence, but with so many tips and tricks, it can take time to figure out where to start.

Fad diets have become popular on social media for those wanting quick results with very little effort, but many of these diets are either ineffective or dangerous. Often, people who do follow these flawed eating plans don’t keep the weight off and keep trying various diets to help them lose weight again. If you’re sick of falling for fad diets and want to shed pounds healthily, here’s how to lose weight and keep it off sustainably:

Listen to experts

Social media and the internet are the top places to find help with weight loss. Unfortunately, many people creating videos or posts sharing various diet tricks or weight loss hacks aren’t experts in the field and may be sharing incorrect or harmful information. Instead of turning to influencers or celebrities, listen to professionals who can help with sustainable weight loss.

Doctor-recommended and expert-backed weight loss programs offer guidance on dieting and exercise that suit your specific needs rather than a one-size-fits-all approach. Tailored diet and workout plans from these programs can help you lose weight sustainably, with the added benefit of being part of a community that can keep you motivated. Rather than focusing on weight loss and rapid results like most fad diets, these programs center around building healthy habits you can take with you for life.

Set realistic goals

Many fad diets promise quick results, but you may have to perform unrealistic and unfeasible tasks, which can cause you to give up when you can’t achieve them. Realistic goals are crucial for setting the stage for sustainable weight loss. They break up a daunting endeavor—losing weight and keeping it off—into doable tasks you can efficiently complete. You can follow the SMART goals model to create a sustainable weight loss regimen. These are specific, measurable, achievable, realistic, and time-bound goals. Instead of saying, “I want to lose weight,” you can create a SMART plan like this: “I want to lose five pounds every month by walking 30 minutes and eating five portions of fruits and vegetables daily.” This example gives you a more achievable goal with actionable steps to follow. It’ll be easier to achieve than setting a vague or ambitious goal, helping you stay motivated on your journey.

For instance, getting good sleep can be essential for sustainable weight loss. Research published on JAMA Network Open found that people who changed their sleeping habits and slept longer than 6.5 hours reduced their daily energy intake by approximately 270 calories on average than those who were sleep deprived. Stress management can also help with sustainable weight loss, as stress triggers the production of the stress hormone cortisol, which causes additional weight gain. Both cortisol and sleep deprivation can stimulate appetite and increase cravings, impeding weight loss. By taking measures to address sleep and stress issues, such as following a bedtime routine, reducing screen time, or meditating, you can pave the way for sustainable weight loss and weight management.

Make weight loss enjoyable

One reason fad diets hardly ever yield long-term success is that they are often restrictive approaches to weight loss. However, you can still incorporate what you love when dieting or exercising, making weight loss easier. You may have heard about cutting out carbohydrates or fats, but rather than eliminating these foods you love, you can find ways to keep them in your diet by striving for balance and moderation instead of restriction.

Exercising on your terms can help you stay more consistent. Rather than forcing yourself to do intense workouts or sports you don’t enjoy, physical activity through walking, dancing, swimming, or other fun exercises can help you stick to a routine and shed pounds sustainably.

Of course, some people still struggle to lose weight using these traditional strategies, and it’s not their fault. Often, genetics and other factors get in the way. If this is the case for you, then weight loss drugs might be worth considering over fad diets. 45% of adults expressed some interest in these medications if they were shown to be “safe and “effective,” and while not without risks or side effects, products like Wegovy, Mounjaro, and Ozempic have proven effective for weight loss. If you’re unsure of any weight loss strategy, talk to your doctor before engaging with any weight management approach.

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Unlocking the Secrets of Hunza Valley: The Remarkable Habits Behind Centenarian Longevity

Staff ReporterHealth, Culture 0

In the remote and lesser-known region of Hunza Valley, situated in the far north of Pakistan, the inhabitants seem to defy conventional medical expectations.

The area is predominantly inhabited by the Burusho and Wakhi people, who have not only survived but also flourished for centuries in isolated villages with limited facilities for healthcare. Research indicates that the average lifespan in this region hovers around 100 years.

“My spouse originates from the Burusho indigenous group and was born and raised in this valley. Upon our marriage, I relocated from the United States, and we settled in the central area of the valley.”

Here are some fascinating practices contributing to the longevity of the Hunza people:

1.Consumption of Apricot Seeds and Oil

Apricot trees constitute a vital local crop in the valley. Studies suggest that apricot seeds, rich in a compound called amygdalin, possess cancer-fighting properties and can combat inflammation within the body.

“Traditional Hunzai cuisine prominently features apricot oil. Previously, it was manually extracted, but nowadays, locals employ machines for this purpose.”

“My mother-in-law recounted that half a century ago, apricot oil was the primary cooking medium, even for meat dishes. Additionally, dried apricot fruits aid in alleviating altitude sickness and are utilized in winter soups.”

2.Continuous Physical Activity

Individuals in Hunza maintain an active and healthy lifestyle throughout their lives, extending into old age. Even during harsh winters, it is common to observe elderly individuals engaged in activities such as tending to livestock, gathering firewood, and performing household chores.

“Community engagements like ‘rajaki,’ involving the cleaning of elevated water canals during spring, further contribute to their active lifestyle. Cycling, skating, and playing sports like soccer and cricket are daily pursuits for locals of all age groups.”

3.Consumption of Glacier Water

Hunza Valley is endowed with numerous glaciers that melt during the summer months. The resulting glacial water, known as “Hunza water,” has attracted scientific interest due to its unique properties. Filtered naturally by layers of ice and rock, it is believed to contain beneficial minerals, including quartz in colloid form, which are potent antioxidants.

“Glacial water, available from May to October during the runoff period, is highly valued by the locals, who prefer it over filtered water for its purported health benefits.”

4.Minimal Consumption of Processed Foods

The Hunza diet primarily consists of fresh, locally sourced ingredients. Processed foods are rare, and fast food establishments are non-existent in the region. Meals are prepared fresh daily within households, often incorporating homegrown vegetables such as spinach, tomatoes, and potatoes.

“Locally sourced meat, obtained from recently slaughtered animals, is a staple in Hunza cuisine. The emphasis on fresh, organic produce underscores the community’s commitment to wholesome eating.”

5.Strong Community Bonds

Community cohesion is a cornerstone of life in Hunza Valley, with close-knit neighborhoods and villages where residents support and care for one another, particularly the elderly. Unlike in many other places, retirement homes are absent, and elders are revered and looked after within their families.

“With negligible crime rates, children enjoy a safe environment where outdoor activities take precedence over screen time. The collective spirit of Hunza society fosters a sense of belonging and mutual support.”

“After residing in this valley for the past two years, I can attest to the exceptional sense of community that permeates every aspect of life here.”

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