Oi
Here are this week's 3 musings, which all center around weight loss and fitness.
1.Weigh yourself every day
You've heard the saying that the scale doesn't matter.
And this is both right and wrong.
As with most things in life, it depends. Fitness (much like life) can be complex.
Anywho, in this study appearing in the Journal of the Academy of Nutrition and Dietetics, researchers wanted to examine whether weighing every day is associated with greater adoption of weight control behaviors compared to less frequent weighing.
51 percent of participants weighed every day compared to the remaining who didn't. Also, there were no differences by self-weighing frequency in dietary strategies, calorie intake, or calorie expenditure.
Spoiler alert: the people who weighed daily lost more weight.
Why?
I would attribute it to their health and weight being top-of-mind compared to the other participants.
I liken this to someone who checks their finances daily. They're going to be more cognizant of their behaviors throughout the day.
If your weight goes on a yo-yo, consider daily weighing yourself for a period of time. Still keep up with measurements and other body composition factors.
2.Eating more fruits and vegetables are linked to lower stress levels
Since you were a child, you most likely have been indoctrinated with a message to eat your "fruits and veggies."
Thankfully, this message of indoctrination is correct and beneficial (I can't say the same about many others, but let's save that for another email ;)
According to new research from Edith Cowan University (ECU), eating a diet rich in fruit and vegetables is associated with less stress.
The study examined the link between fruit and vegetable intake and stress levels of more than 8,600 Australians aged between 25 and 91 participating in the Australian Diabetes, Obesity, and Lifestyle (AusDiab) Study from Baker Heart and Diabetes Institute.
The findings revealed people who ate at least 470 grams of fruit and vegetables daily had 10 percent lower stress levels than those who consumed less than 230 grams.
Uncontrolled stress levels can put a halt to your fat loss efforts. Lastly, feeding your proper nourishing nutrients creates positive brain chemistry.
470 grams isn't that much at all. Small habits can create ripples.
3.Exercise is about more than weight loss
The benefits of exercise that garner the spotlight include fat loss, mood regulation, and lowering the risk of heart troubles.
However, that's merely scratching the surface of exercise and its many powers.
In a recent article stumbled upon, seven surprising benefits of exercise were shared—one of those being the reconfiguring of the gut microbiome.
In late 2017, scientists at the University of Illinois published the first clear evidence that exercise alone can change the composition of gut bacteria.
Here's the article to read more on that, along with the other six benefits.
That's it for this week.
Stay awesome, be limitless, and go be superhuman
-Julian
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