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For decades, diet conversations globally have ranged from the simple and straightforward to elaborate and convoluted, the latter sometimes even bordering on crazy. In today's digital age, before you can say cheese, a new diet would have garnered a global following, with everyone from a lay person to experts swearing by its efficacy. However, just a few weeks or months later, the same experts have moved on to another 'miraculous' weight-loss or diet program. That is what you get when you don't follow science, just fads. Health though, is not a fad. It is a lifestyle habit. Amid all these fads, one cannot help but wonder if each of these programs are a sure-shot way to maintain a healthy weight and lifestyle, why don't they survive the test of time?
Excessively restrictive diets also take pleasure out of eating and may lead to eating disorders, slow down your metabolism, causing more harm than good in the long run. Photo by THE 5TH on Unsplash
According to a study published in the BMJ, most diets help with weight loss and lower blood pressure in the first few months, but the desired effects don't last. So, people keep returning to new fads. But fad diets can be damaging. They often lack essential nutrients and teach you nothing about healthy eating. Excessively restrictive diets also take pleasure out of eating and may lead to eating disorders, slow down your metabolism, causing more harm than good in the long run. One of the reasons for crash diets to fail is because the body views dieting as a form of starvation. When you eat much below your desired energy intake for a long time, your metabolism slows down and tries to fight back. The hormones that regulate our hunger and satisfaction waver making it harder to sustain the diet and hence weight loss. Further, the idea of taking extreme steps such as quitting certain foods can often lead to one feeling low and disappointed. Sooner or later you bounce back to prior 'unhealthy' eating habits. And a few months later, you are trying another new weight loss diet.
No wonder that the diet and weight loss industry around the world is growing leaps and bounds from $192.2 billion in 2019, expected to be over $295 billion by 2027. However, more and more studies show that if you are truly interested in losing weight and maintaining a healthy lifestyle you need a more sustainable plan than a fad diet. We must also understand the difference between weight loss and fat loss. Not all weight loss might be healthy, you might just be losing muscle or water weight due to crash dieting and doing copious amounts of cardio. To lose fat, a few components are proven to work: these are eating slightly less than your energy requirements, having adequate protein intake to preserve muscle mass, and strength or resistance training. Doing this regularly, will slowly help manage your weight in a healthy manner, and also boost your metabolism and tone your body.
To lose fat, a few components are proven to work: these are eating slightly less than your energy requirements, having adequate protein intake to preserve muscle mass, and strength or resistance training. Photo by Boxed Water Is Better on Unsplash
Consider making these small, incremental changes to your lifestyle to embrace a healthy relationship with food and, indeed, life. Suggested by Habbit CEO and Co-founder Dhruv Bhushan.
Make healthy eating a daily habit:
It is important to be in tune with your specific needs, and not feel deprived. The same plan might now work for everyone. Nutrition need not be complicated, and crash diets are not sustainable. Don't think about giving up the "bad" foods, instead focus on choosing foods that are holistic, nourishing, and pleasing for the palate. Don't be taken in by jargon-filled technicalities on nutrients. Opt for easy to use, nutritious products. Play with your food choices, mix and match ingredients. Health and taste can go hand in hand. Even foods that you crave or are 'addicted to', have a healthier alternative out there. Ensure a balanced diet of fresh, seasonal fruits and vegetables for vitamins, minerals and anti-oxidants. Balance these with whole grains and healthy fats. Meet your daily protein intake, whether from foods, or supplements using natural proteins. This can't be stressed enough since protein deficiency is one of the leading causes of lifestyle diseases, including obesity. Drink plenty of water.
Add physical activity into your regular routine:
Make exercise, activity and movement a part of your daily routine, like brushing your teeth. In case you have very busy schedules, try and exercise first thing in the morning before the day consumes you. Just like your food, pick activities that you can stick to, and not things that will peter out after a few weeks of initial enthusiasm. You don't need to be spending hours in the gym or hiring a personal trainer. Even a relaxing walk or jog while listening to your favourite music, a dance class or a yoga session can be a good starting point. Also, stay active throughout the day. Take stairs instead of the lift, walk around while on the phone, contribute to household chores, play with your kids or pets, enjoy a sport, have sex, walk or cycle to neighbourhood areas instead of driving there, just simple choices without the need to take out extra time also go a long way. And for more dedicated individuals looking to burn fat, lose kilos and tone up, research shows that strength or resistance training, and high intensity workouts offer more sustainable outcomes. More than how much or what you do everyday, what matters is that you do exercise everyday. Start small and stay consistent.
Make sleep a priority:
This is one of the most overlooked aspects of our well-being today. We should aim to get adequate restful sleep every night, which may range from 6 to 9 hours for different individuals. It is during this time that the body repairs and recovers. Essential hormones that also aid weight loss are at play only during sleep. Not getting enough sleep can have a detrimental impact on your physical, mental and emotional health. If for some reason, you have trouble falling asleep, address it as a priority. Make time to sleep. Avoid alcohol, caffeine, and nicotine. Unplug your digital devices before bedtime. Instead, unwind with a bath or some light reading. Create an environment that is conducive and free from distractions, with a bed and bedding that is comfortable.
Essential hormones that also aid weight loss are at play only during sleep. Not getting enough sleep can have a detrimental impact on your physical, mental and emotional health. Photo by Minnie Zhou on Unsplash
Manage your stress levels:
Stress might feel like a default response to the challenges of a modern lifestyle, but constant stress can pose serious health problems. Stress causes an increase in cortisol and adrenaline levels which influences blood pressure, heart rate, eating habits, sleep patterns, blood sugar, fat metabolism, and immunity. Long-term stress can also increase your risk of heart attack or stroke and contribute to depression. You can manage stress by adopting some of the above healthy habits, and by making conscious efforts to relax. Breathe deeply, enjoy your favorite activities, spend time with your loved ones. And ask for help, by speaking to those who care for you, or a trained professional.
Eating and living healthy, or trying to manage weight should not be a punishment or a sacrifice. There is no one size fits all definition or path to good health. It is a combination of different small steps that add up to big results over time. Health is a lifestyle. Trusting your instincts with food and actions that feel good, go a long way towards overall well-being. Eat food you enjoy without the guilt, just maintain a balance. With the right mix of natural organic ingredients, an indulgent low calorie Blueberry Crumble wise cream will be better and more delightful than so-called magic fat burner pills. The next time, someone tempts you with the next-best diet fad, show them your intuitive eating and healthy lifestyle plan. You will develop a better relationship with food when you tune in to your body's needs and cues, and incorporate this into your everyday life.
Remember not to think of lifestyle changes as daunting behavioural changes. They are small steps on a journey towards good health -- ones that combine science, taste, and sustainability.
(Article Originally written By: By Dhruv Bhushan) (IANS/ MBI)
Keywords: diet, food, lifestyle, health, sleep, stress
By- Tejas Maheta
When attempting to summarise the current performance and future portents for the South Asia economy, it's arguable that most of the region's nations are doing relatively well.
Malaysia offers a relevant case in point, as despite combatting Covid-19 whilst also dealing with a global oil price crash and political instability, the nation is poised to record economic growth of 0.5% by the end of 2020.
Sure, this is noticeably down on the initial 2002 forecast of 4.8% growth, but it needs to be considered against the backdrop of an unprecedented combination of socio-economic and geopolitical challenges.
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Similar trends have been reported in Vietnam and Hong Kong, the former of which has recorded no coronavirus deaths at all and remains one of the few nations on course to achieve economic growth this year. But which nations are really leading the recovery in this region, and what should we expect going forward?
Surviving Covid - Currencies and Stimulus Packages
Of course, one thing that unites these nations is the proactive rollout of generous stimulus and quantitative easing packages, with Malaysia having provided an RM295 billion injection into the economy.
Of this, an estimated 15% (approximately RM45 billion) is a direct fiscal injection in the government, with the remaining capital introduced in the form of slashing base interest rates and managing inflation.
Hong Kong has also introduced several rounds of quantitative easing measures since February, with April's iteration providing an HKD120 billion relief package and taking the total government stimulus investment to HKD290 (which equates to 9.5% of Hong Kong's gross domestic product).
In the case of both Malaysia and Hong Kong, these measures have also helped to boost the value of domestic currencies. The Hong Kong dollar rose for the fifth consecutive day last week, for example, while the HK Monetary Authority sold a further HK£3.72 billion of local currency and continued to boost their capital inflows as a result.
The Malaysian Ringgit has also performed relatively well against major currencies of late, although it faces additional challenges in the form of the recent global oil price decline.
So, although crude oil prices have recently rebounded slightly, Malaysia's currency value has been impacted by rising capital outflows and forced to trade within an increasingly narrowing range.
Common Ringgit notes Image source: wikimedia commons
A Look Ahead - What Can we Expect?
Asia was the region first affected by Covid-19, and therefore it stands to reason that its nations should have commenced their recovery quicker than those in Europe and the US.
Interestingly, the shoots of recovery may be green in more ways than one, with the Export-Import Bank of Korea leading the return of Asian green bonds in the primary financial market.
Also Read: Zimbabwe Ends Its Interim Currency
Of course, the idea of sustainable finance and investment has been a hot-button topic in Asia for a while now, while we've also seen a significant increase in demand for Green, Social and Sustainability (GSS) bonds in recent times.
This followed the introduction of a 700 million Euro green bond and Korea's pledge to achieve net zero carbon emissions by 2050 (following hot on the footsteps of the UK).
With these points in mind, there's clearly the potential for Asia to build on its relative strength and initial Covid-19 recovery by investing in sustainable assets and building a considerably greener future.
(Disclaimer: This article is sponsored and contains commercial links)
How Can A Person Create His Cryptocurrency, And What Are The Benefits Of Creating His Cryptocurrency?
By- Jean Nichols
Bitcoin is the first cryptocurrency, and many people have been inspired by bitcoin, and they started to create their cryptocurrency. Even many people are creating their cryptocurrency. Daily there is a new cryptocurrency that is created daily. In this further, we will discuss the factors required to make our cryptocurrencies are.
What are the benefits of cryptocurrency?
There are many benefits of investing in cryptocurrency on https://bitcoin-loophole.live/ . Because of this reason; there are many people who have shifted from the share market to cryptocurrency for investment purposes and for earning huge profits.
●The primary advantage of cryptocurrency is that the market of cryptocurrency is very volatile and rises and falls very quickly. So just by getting the knowledge, one can very quickly invest in cryptocurrencies.
●The second main advantage of investing in bitcoin is that it is a universal currency. One can easily invest in cryptocurrencies and use Them in any part of the world.
●This is a universal currency, so it is straightforward to make international transactions through it. International transactions take very little time on this platform.
There are some of the other primary advantages too, like less time-consuming, low transaction charges, etc.
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A chart depicting crypsocurrency rates and prices Image source: wikimedia commons
Are factors necessary for creating your own cryptocurrency?
While creating your own cryptocurrency, there are some factors that need to be taken care of before starting work on them.
●The major thing which is required in this is that we require a professional coder who has essential experience. He can help us create our own cryptocurrency by doing satisfactory coding.
●Another thing we need is the blockchain. In the case of the blockchain, we can create our own blockchain, which would cost very high and which would be very time consuming; instead of that, we can use the blockchain of some other cryptocurrency. Now there comes the difference, if we are creating our own blockchain, then it will be known as the coin, and if we are using the blockchain of some other crypto, then it will be known as a token.
●Another major thing required for creating our own cryptocurrency is that we need full-time customer care support, which can handle customers easily.
●Another thing is that we require a proper payment gateway so that we can make the money transfers very conveniently.
●The last factor which controls all the above factors is that we need a considerable investment amount and along with that the investors.
What are the advantages of new cryptocurrency?
There are many advantages of creating own cryptocurrencies:
●The owner of the cryptocurrency can hold a large proportion of the bitcoin on his own, and when the prices of the crypto rise, then he can easily sell the crypto in proportions and can live a luxurious life.
●The prices of the new cryptocurrencies rise; there are no chances of falling down of the bitcoin prices as the new crypto price rises continually as anyone invests in it.
Bitcoin is well on its way to replacing or globalising currency Image source: wikimedia commons
As with the time, a new cryptocurrency should give some benefits to the users:
●It should provide fewer transaction charges as much as possible; this is also the main thing that matters in cryptocurrency.
●The payment gateway should be the best, and there should not be the payments on hold in it; the user hates these types of things.
●Customer service should be the best one and deal with the customers in the best way possible. Because polite customer service can impress the customer and he will recommend others to invest in the cryptocurrency.
Here we have discussed the factors which are very necessary for a new cryptocurrency. There are benefits both to the users as well as to the people who are investing in cryptocurrency. The owner of the cryptocurrency will earn money by keeping the central part of the holdings and sales in it in the future.
The users can earn profits by investing in it initially and sell it in early times as there will be the price of the crypto in the skies. So, this was all about creating your own cryptocurrency; the only problem which arises is that there comes the problem of the funds' collection.
(Disclaimer: This article is sponsored and contains some commercial links)
By- Steve Carty
Blockchain technology has proven over the years that it is here to stay, and one of the infrastructures that it houses is the Binance Smart Chain (BSC). The BSC has many benefits, like lower gas fees, and already has many tokens listed on it. This is why we believe the HUH Token is being created on such a secure and affordable platform.
Apart from affordability and security, the BSC also solves some of the associated problems with the other Blockchain networks. This includes scalability issues that arise during periods of elevated congestion. BSC also has Proof-of-Staked-Authority (POSA), which makes the process less energy-intensive, and faster.
To understand how the blocking technology works, understand the following:
The BSC works in line with the Binance Chain, and it is the network that the HUH Token will be listed on. The BSC network works using the Proof-of-Staked-Authority (POSA); this essentially means that people who work on validating the network usingsome BSC tokens to participate and are compensated with the fees from transactions. The BSC does not work with the BEP-2 and BEP-8; rather, it uses the much faster BEP-20. This architecture is related to ETH-20 Tokens, which implies that they can be easily swapped.
The BSC network has seen a surge in users and prices since it was first introduced. It has gained competitive capacity and become one of the most embraced systems, even rivaling Ethereum.
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The BSC network has seen a surge in users and prices since it was first introduced. | Pixabay
The New HUH Token to be on BSC
The HUH Token is having a lot of effort put into it by its developers. This was why the BSC network was adopted. It means that all the benefits listed – like faster transactions, cheaper gas fees, and easy movement of tokens even during congestions – will also be enjoyed by those who buy the HUH Token. With the growth of the BSC network, the Token will continuously evolve andimprove.
The HUH Token will be using a referral system that will revolutionize the wayan individual can make passive income. By sending out a referral link to friends and family,they can just sit at home wait for the rewards to arrive. We expect this to change the game and the way everyone views crypto.
ALSO READ: Interesting Facts About Crypto Portfolios
When they launch in 2 weeks,they will showcase to the world that the HUH Token willreward both holders and active referrers, and that the reward will be in BNB and in HUH redistribution.
Let's see what the coming days and weeks will bring.
Follow them on their Socials before they Launch:
(Disclaimer: This article is sponsored and include some commercial links)