Bones, joints and muscles and pregnancy
December 18, 2013 – 3:48 am | No Comment
Bones, joints and muscles are greatly altered during pregnancy. Relaxing helps to soften the cartilage as well as the ligaments and thus makes the joints a little unstable. It also makes the joints prone to injury. These all result due to the changes in weight during pregnancy. Physiological and anatomical changes have a major effect during pregnancy and have the capacity to affect not only bones but  [...]

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How to Lose Weight with Smart Hunger-Taming Tips

Submitted by on March 8, 2011 – 12:05 amNo Comment

How to Lose Weight?’ is a self-directed query that bogs many of us down. Despite the grit & willpower, oftentimes the hunger & appetites of people trying to shed pounds is simply too overwhelming to control. This then leads to a vicious cycle of weight lost & gained. In the incessant battle of the bulge, a lot more needs to be done to achieve your targeted weight & maintaining it for lifelong.

Fighting & controlling hunger can be truly challenging for even the most resolute-minded people. No sooner has formation & filling of fat cells occurred, our bodies have an ably-designed system for maintaining them, hence feeling hungry & re-piling on those pounds are so prevasive. Hunger is especially complex as it is dependent on varied systems all through the body inclusive of the CNS and the digestive system.

The science of feeling full, is an area that is in a state of constant growth (alongside our waists, regrettably). A number of things have been found to be controlling hunger ably & assisting one in eating lesser calorific-wise sans essentially conciliating the amount of foods.

Feeling full starts with the act of gnawing, hence any solid calories have a tendency to fill more as compared to fluid calories. A trial put forth by eminent scientist from the area, Doctor B. Rolls illustrated that apples would proffer greater satiety in comparison to apple sauce that in turn provides more fullness as compared to juiced apples.

The rationale for this is since solids necessitate one to chew, thus unfurling the assimilation process & releasing enzymes for digestion which commence triggering satiety. It basically slackens the process of calorific intake since more time is taken for chewing apples as compared to chugging down a six oz. tumbler of juiced apples. Moreover, the fibre presence in apples offers additional advantages to health.

Hence, ensure that most of one’s calories are derived from solid foods & restrict sugared drinks & alcohols that are basically empty calories & also juices, coffee beverages, smoothie & shake varieties in case one does not find them as filling.

The sole exemption that people could be including into their diets is non-creamy soup options since they have been found to lower calories considerably when had prior to meals.

How to lose weight with better hunger control advice

Even though fluid calories in drink version provide lesser satiety, consuming water-laden food forms such as an array of fruit, veggies & less or zero fat milk products could assist one in eating lesser calories whilst not severing serve sizes. Also one could dilute calories in nearly every thing one eats by prudent addition of veggies, fruits or fat-less milk products.

Instances comprise of the addition of veggies to pastas & casserole items, top chilled yoghurts with freshly cut fruits assortments & prepare any sauce or dressing with fat-less milk product rather than oil/ creams.

Fiber, particularly the water solube type might don a particularly crucial part in proffering a sense of fullness, since it would be forming a gel-like combination along with water in one’s tummy which slackens the rate at which foods are emptied from the abdomen; slackens blood glucose being absorbed that additionally averts the precipitous plummet which could trigger hunger & permits foods in having greater contact with the wall of the intestines that might aid in releasing satiety hormones. The finest sources to get ample amounts of this fibre type are:

  • Bean
  • Strawberry
  • Oat
  • Onion
  • Barley
  • Apple
  • Sweet potato
  • Grape
  • Pear
  • Prune
  • Orange
  • Plum
  • Carrot

Insoluble form of fiber too could be beneficial since it would be taking more time for chewing & is bulky hence causal to abdomen distending physically sans offering considerable calories. Fine sources entail varieties of fruit, veggies, nut, whole-grain & seed. Also being chary of any product having ‘added fiber’ since it is not yet clear if it has any impact on feeling full or blood glucose steadiness & doesn’t offer additional bulk in majority of the situations.

Ultimately, lean proteins are a crucial constituent for feeling full & maintaining weight since it activates the discharge of satiety hormones & could assist in keeping blood glucose stabilized & help control hunger. All those people who are wondering about how to lose weight whilst keeping hunger in check must attempt eating some type of lean proteins in all meals & snacks. The finest sources comprise of de-skinned poultry, fishes, leaner cuts of red meats, less or no fat milk product, egg or white of egg & for those in a hurry could simply grab a protein bar sans excess added sugars or fats.

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