Weight Loss

Weight Loss Details

By TRAIN for HER | Published on June 4, 2020

Home Truths

Bits the internet can’t do is an increasingly small list. Picking up litter, giving out free hugs and there’s a late comer to the party: exercise motivation. In a paper that risks glitching your Instagram, the research in the Journal of Strength and Conditioning Research got women to train for 16 weeks using either personal or non-personal at an exercise facility or at home respectively. The personal touch helped women increase their upper body strength by 12.8%, lower body strength by 26.3% and they lost 2.2% more body fat. So, if you’re buying some cookie cutter weight loss routine off a random buff girl Fitfluencer that you’ll rep out at home, then that’s great you’re training, but you’ll lose more weight and gain more power if you pay a professional for their hands on experience. There’s no substitute for the personal connection.

Sleep Snacks

If sleep is a convenient weight loss elixir does that mean slim girls never have to deal with the nocturnal hurdles of snoring partners, woofing dalmatians or bed wetting 5 year olds? In a word: yes. It works not because you’re too tired to train (thank you double espresso), but because it leads to compromised diets specifically in women, across a broad age group (25-75), explains a paper at Columbia University Irving Medical Centre. Both insomnia and taking too long to nod off were to blame, but they noted it was also thanks to that ability to look after family in the wee hours. It’s a cycle that can be hard to escape so make sure you keep a sleep and food diary and see how they’re closely they’re synced up. Only once you know what to expect can you mitigate the effects, so after a bad night you may have a more calories to compensate and vice versa. That way you can cycle your calorie intake based on your pillow time quality.

The age at which sustained weight loss will help reduce your chances of breast cancer later in life. It’s never too late to get to a healthy weight and the benefits are wide ranging. The more weight lost, the lower the risk of breast cancer.

180, 000 women took part in the study

13-26% lower risk of breast cancer based on weight loss levels

Source: Journal of the National Cancer Institute

Meta-analysis

Research level 5/6

Elevated Taste

How do you encourage yourself to make healthier food choices that’ll lead to weight loss? Improve the taste with herbs and spices, suggests a paper in the American Journal of Health and Behavior. They suggest that if you’re using spices to flavor dishes instead of sodium and fat then you’re winning that war against calories. So, to find out which herbs are the best for you, we consulted research in the Herbal Medicine that outlined the top ground and dried herbs for their antioxidant prowess. These are spice jars you should be getting heavy handed with to make sure you’re always losing in the healthiest ways possible.

Wild Majoram 142

Cinnamon 139

Woodland geranium 113

All spice 101

Oregano 96

Thyme 63

Rosemary 56

Sage 58

Nutmeg 43

Basil 30

Ginger 24

Fennel 18

Turmeric 15

Curry 13

Chili 12

Cumin 11

Mustard 10

Parsley 10

Paprika 8

Pepper 8

Piri-piri 6

BETTER LIVING THROUGH CHEMISTRY

Sibylle Gorla keeps our reader’s spark for exercise alive. Her strategies to keep you in love with fitness aren’t just theory; she’s walking the walk, riding the bike, and lifting the weights to become the best version of herself

@visualchemistry

Winning Immunity

If something good came out of the Coronavirus outbreak, it was people’s concern for their immune system. We should all prioritize it year-round but sometimes it takes a scare for people to take notice. I thought it would be a fitting time for me to write about some of the things you should do daily to bulletproof your immune system

Remove Sugar

Cut out canned drinks, pastries, and sweets. A few grams of sugar can destroy your ability to resist infections.

Eat the Rainbow

Get plenty of vitamins, minerals, polyphenols, antioxidants and fibre through a vast array of colorful vegetables. Whenever possible, eat organic to avoid glyphosate and to obtain more nutrient dense produce.

Eat Garlic

It’s rich in antioxidants and selenium while being antibacterial and antiviral – perfect for fighting possible infection.

Exercise

Moderate exercise, especially outside can help clear your lymphatic system of toxic build-up while exposing yourself to Vitamin D due to healing properties of the sun.

Avoid Stress

Stress, frustration and anxiety is a leading cause for decreased immunity. Try breathwork, guided meditation and even cold exposure such as a cold shower.

Sleep

Quality sleep can help the body recover and rejuvenate, especially during stressful times. Make sure where you sleep it is totally dark so your melatonin production will be sufficient. Wear Blue Light Blocking Glasses for two hours before bed and switch off your phone.

Probiotics

Your body contains more bacteria than DNA so be sure to feed the friendly. Friendly bacteria not only attack pathogenic bacteria and fungi, but they also trigger appropriate white cell reactions to invaders and they influence your mental/emotional state. Friendly bacteria are usually depleted, especially by GMOs, glyphosate and antibiotics found in commercial meat. Goat Kefir, Kimchi, Sauerkraut and Miso soup can all help produce friendly bacteria. If you’re forced into taking antibiotics, increase this consumption and consider taking a probiotic too.

SLEEP

https://newslanded.com/2020/02/19/sleep-diet-women/

STAT

https://www.sciencedaily.com/releases/2019/12/191217073749.htm

PERSONAL TOUCH

https://journals.lww.com/nsca-jscr/Abstract/2020/03000/Exercise_Supervision_Is_Important_for.30.aspx

INFOGRAPHIC

https://www.sciencedaily.com/releases/2017/04/170426113020.htm