Your body has two types of fat: white fat and brown fat White is the bad stuff, used mostly to store energy (which is great, unless you've got too much of it flopping around). Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick 'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.
We typically blame the winter holidays and rich comfort foods for winter weight gain. But summer foods can do just as much damage. Refreshing beverages and cold salads often contain surprisingly high amounts of fat and calories. "To stay in shape or even lose weight during the warm season, you need to follow two simple guidelines," says Brian Quebbemann, MD, a bariatric surgeon in Newport Beach, Calif. "First, there's always a healthy option for the type of food you want. Second, it's not only what you choose to eat but how you prepare it that makes the big difference." To keep you on track to fit into that new bathing suit , experts chime in on the biggest caloric danger zones.
Suhour was the first meal of the day, consumed prior to Fajr prayer and sunrise This meal was relatively large, providing around 25% of the players daily calorie requirements (circa 600 - 900 kcal) to ensure sufficient daily energy intake. The meal was rich in fibre, with low to moderate glycemic whole food carbohydrates such as oats, bran flakes, quinoa porridge, chia and bulgar bowls and whole grain breads, a variety of fruits and vegetables and smoothies rather than fruit juices to promote energy stabilisation across the following 10-hour fast and to prevent large fluctuations in blood glucose concentrations that may elevate feelings of hunger and lethargy.
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