Walking after meals can help you lose weight. Here is the right way to do it!

Diet and exercise both are important when it comes to weight loss. To reach your weight loss goal, you have to first consume fewer calories and then workout to burn more calories. Apart from this, there are a few small things that you can do maximise your weight loss effort. Walking is one of the easiest and effective ways to lose weight. But when it is done strategically, you can torch more calories.
 
​Walking after meal

As per a 2013 study, walking on a treadmill for 15 minutes after having your meal controls spike in the blood sugar level in people suffering from type 2 diabetes. Most people gain weight because of the spike in blood sugar level. So, lesser fluctuation in the blood sugar level can help people trying to shed some kilos.

Another study revealed that walking a few miles after having your meal can help to move your food easily to your digestive system and even speed up the digestion process. This prevents any kind of stomach issues and improves satiety.
 
The right way to walk
You should walk at least 15 minutes after having your meal to reap some health benefits. If you have time, you can even increase the time limit. But the condition is that you have to do it within 1 hour after having your meal. You do not need a perfect setting to walk post-meal time. You can do it in your drawing room or can climb the stairs up and down.

Remember that you have to walk. Do not walk too fast as it can cause hindrance in your digestion.
 
​The takeaway

Though walking post-meal has proven to be beneficial for people trying to lose weight, but that alone won’t help you much. To lose a visible amount of weight you must walk for at least five times a week for 30 minutes. Other than this, you can try weightlifting and cardio exercise to boost your metabolism and burn calories even at rest. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Just 1 hour on treadmill can boost metabolism for 2 days

A single workout session consisting of three 20-minute treadmill runs could activate neurons that are important regulators of blood glucose levels and energy balance as well as influence metabolism for up to two days, says a study over mice.

The findings showed that a single bout of exercise for mice could boost the activity of energy-burning neurons and inhibit the counterpart one for up to two days and those changes can last longer with more training.

“It doesn’t take much exercise to alter the activity of these neurons,” said  a neuroscientist.

“The study predicts that getting out and exercising even once in a semi-intense manner can reap benefits that can last for days, in particular with respect to glucose metabolism,” he added.

Further, a single workout consisting of three 20-minute treadmill runs caused a decrease in appetite that lasted up to six hours.

“This result may explain at the neural circuit level why many people don’t feel hungry immediately after exercise,” he said.

For the study,  the team measured the effects of short- and long-term exercise on two types of neurons that comprise the melanocortin brain circuit. Both humans and mice have this circuit.

One of the neuron types is associated with reduced appetite, lower blood glucose levels, and higher energy burning when activated while the other type increases appetite and diminishes metabolism when activated.

The study also provides avenue to research potential treatments to improve glucose metabolism in patients with conditions such as diabetes.

“It is possible that activating melanocortin neurons may hold therapeutic benefits for patients one day, especially for diabetics who need improved blood-glucose regulation,” he said.

“This research is not just for improving fitness. A better understanding of neural links to exercise can potentially help a number of conditions affected by glucose regulation,” he noted.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

6 Ways to Motivate Yourself to Work Out if You Hate Exercising

When you finally get up after the second (or third) hit of your snooze button and see a good morning text from your friend who has already finished a spin class, you can’t help but roll your eyes. It’s not that you’re not impressed with them—it’s that you haven’t found a way to convince yourself to work out consistently. Or to be clear: You simply hate, hate, hate working out.

While some researchers suggest it’s determined in our genes, most fitness professionals agree your ability to maintain an exercise routine—no matter how much you dislike burpees, push-ups, running and whatnot—is completely in your hands. Whether you believe us or not, take it from these experts who gave us their best advice for those who want to overcome their fitness hatred to lead healthier lifestyles.

Make a Mental Commitment

More so than making it through a mile of running without resting and lasting through an entire yoga sequence,  a fitness expert says your attitude toward fitness is everything. That’s why she recommends starting your new workout routine by making a commitment. You can begin small and work your way up from there, focusing on manageable shifts and swaps that help to form a habit.

“Everyday you should seek out physical activities that make you feel good—such as walking the stairs instead of taking the elevator, stretching in the morning or prioritizing workouts in your schedule,” she explains. “View exercise has something that fuels you, something that benefits you, something that benefits your whole life and those around you. Find workouts you either enjoy doing or enjoy how you’ll feel after and stick to it.”

Commit to Working Out in the A.M.

We all prefer a lazy Sunday over a 5 a.m. sprinting class, but an expert  stresses the importance of squeezing in a workout first thing in the morning. “The early morning classes are the busiest because people stay more committed when they complete their workout early. Planning to exercise later in the day can be tough, as there is a higher chance of finding an excuse not to go, especially after a long, tiring day at work,” she says.  While it’s likely you’ll dread the sound of your iPhone’s early morning beep, within a month, it might become a habit you actually enjoy.

Complete a Challenge

For most people who are attempting to bite the bullet and actually use that gym they pay for every month, the very act of walking through the front door can be overwhelming. Without a personal trainer or hands-on instruction, figuring out machines, moves and rhythm becomes yet another hurdle that extinguishes your fire.

A fitness expert and coach  recommends signing up for a social or app challenge that will help you create the groove you need to persist. This type of tactic is impactful whether you’re giving fitness a chance for the first time or you’re getting back on the bandwagon.

“For beginners, there are online workout plans with simple moves like squats, planks and push-ups. This offers an achievable task that will hopefully turn into a regular habit,” she explains. “For those that have worked out in the past but just need to get back on track, there are more elaborate challenges that include full workouts for all fitness levels.”

Work Out at Home

It’s not that you detest working out. It’s that it requires a ton of energy: signing up for a class, packing a bag, commuting, showering and still managing to pick up Starbucks on your way into the office. 

The fitness expert says the pre-planning is often a big enough excuse to dissuade people from making it to a class or to their trusty treadmill, making an at-home workout more appropriate for fitness-haters. “You can get classes and trainers on demand and live-stream with all sorts of platforms these days. There are options for even a 20-minute workout, giving you zero excuses not to sweat,” she says.

Work Out with Others

Especially when you’re playing wing woman at the bars or venturing through an unfamiliar new city, there’s strength in numbers. The same goes for fitness according to personal trainer and entrepreneur. Since working out solo might not be fun for you, roping more pals into your cause could be the secret strategy that makes a difference in your mindset. He suggests looking for intramural teams within your community or choosing sports that require another person—like tennis, badminton or squash—which make it more likely you’ll show up. How come? Other folks are counting on you—and hey, it’s more fun!

Take Your Workout Outdoors

Can’t imagine completing a military-style boot camp but love the feeling you get when you reach the top of a mountain? Apart from the Instagram-worthy selfie opportunities, the expert says many people who traditionally dislike fitness are inspired by activities that, well, don’t feel like working out. Instead, they feel like adventuring. “Find a trail or hiking group near you, get outdoors and move. Exercising outdoors has been associated with greater feelings of increased energy and revitalization and decreased tension and depression,” she explains.

No matter what gets you moving, try one of these tactics to live your longest—and yep, sweatiest—life. After all, there’s only so much  you can binge.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com