When it comes to losing weight and changing your body, what you eat has the biggest impact.
When you are trying to lose weight, exercise regularly but spend more time cleaning up my diet. After a few months of hard work, you will drop a dress size.
These are the 5 foods you should eat regularly in order to get rid of belly fat.
Berries are rich in vitamins, minerals, and antioxidants, and they’re known to be a belly-fat-fighting food.
Leafy Greens and Fresh Vegetables
Vegetables are full of fiber and rich nutrients, and they’re a great thing to eat when you’re trying to stay healthy. The more fresh vegetables you eat, the less room there is for junk food and the better you feel.
Have protein smoothie almost every weekday morning if you are trying to get rid of belly fat.
Rather than eating canned beans, which can cause bloating due to the excess sodium, soak dried beans and cooked them yourself. Adding more beans to your diet means you are consuming more protein, which will help you snack less between meals.
Unrefined whole grains can help reduce bloating. It helps feel full for longer.
All You Should Know Before Skipping Breakfast
Skipping breakfast is a common practice, with up to 25% of adults regularly skipping the meal. While it is often believed that breakfast is the most important meal of the day, there is increasing evidence to suggest that skipping breakfast may actually have some health benefits.
These health benefits are numerous and should be taken seriously if you want them effective for you. This is not to say that you should starve yourself or deprive yourself of healthy morning food. It just means that skipping breakfast sometimes can be beneficial for your health.
What are the benefits of skipping breakfast?
1. Weight loss:
Skipping breakfast can help you reduce your calorie intake for the day, which can lead to weight loss. A study found that people who skipped breakfast lost more weight over a 16-week period than those who ate breakfast. So, if you are among those trying to loose weight or burn down calories, you should consider skipping breakfast sometimes.
2. Improved blood sugar control:
Skipping breakfast can help to lower blood sugar levels and improve insulin sensitivity. This may be beneficial for people with type 2 diabetes or prediabetes. It has been discovered that people with type 2 diabetes who skipped breakfast had lower blood sugar levels throughout the day than those who ate breakfast.
3. Increased growth hormone levels:
Growth hormone is a hormone that helps to build and repair muscle tissue. Skipping breakfast can lead to an increase in growth hormone levels, which may be beneficial for people who are trying to build muscle mass or lose weight.
You wonder how this is possible when you think you need food to build the body and body tissues, right? Growth hormones do not necessarily need food especially when they can get whatever nutrients they need from the body reservoir.
4. Improved cognitive function:
Skipping breakfast can improve cognitive function, such as memory and attention. Sometimes eating in the morning makes you very dull through the day especially when it is a heavy meal. So when you skip breakfast, your body becomes more aware of what is happening and coordinates better.
5. More time to sleep:
This is for the leisure and relaxation folks. You find that the time you would use in making breakfast can buy you sleep if you skip that breakfast. Thank me later. Skipping breakfast can give you more time to sleep in the morning. If you are short on time, it may be a good way to get a few extra minutes of sleep or whatever.
We have talked about what not eating breakfast sometimes can do to us positively. What about what it does to us when we indulge too much or excessively? While we should skip breakfast sometimes, it is highly advised that it should not come off as a habit because it has its side effects.
What are the side effects of not eating breakfast regularly?
Do you skip breakfast for any of the reasons stated above? We all have our reasons for forgoing breakfast in the morning. However, keep in mind the things you are about to read below just as a guide to not overdo it.
1. Deficiency of vital nutrients:
Skipping breakfast means missing out on essential nutrients like fibre and vitamins that are crucial for sustaining your energy throughout the day. Consistently skipping breakfast can lead to inadequate intake of these nutrients, potentially leading to long-term health issues.
2. Adverse effects on energy levels and mood:
If you’ve been making a habit of skipping breakfast daily and have noticed increased irritability and decreased energy levels, your breakfast-skipping habit could be to blame. In other words, the side effects of breakfast omission can manifest as reduced energy levels and mood swings. So, the next time you find yourself feeling fatigued and irritable without an obvious cause, consider whether you’ve had breakfast.
3. Impacts on cognitive functioning:
Regular breakfast consumption has a positive influence on cognitive functioning. While it is true that skipping breakfast could help you perform better cognitively because it makes you more aware, scientific research has shown that individuals who skip breakfast on a regular basis exhibit worse cognitive performance compared to those who just skip sometimes.
4. Slowing down of metabolism:
Can you function without food indefinitely? Certainly not. Food provides the energy necessary to sustain us throughout the day. Consequently, if you neglect to nourish your body with breakfast, the first meal of the day, your body’s functioning may be compromised.
5. Encourages unhealthy cravings:
Skipping breakfast means your body hasn’t received any energy or nutrients since your last meal, which could have been 12 to 14 hours ago. Worse still, this can lead to poor dietary choices later in the day. Who can resist the allure of doughnuts when hunger strikes? Even if you’re not particularly fond of breakfast, your organs require it to function effectively. Breakfast, whether it’s a quick bowl of oatmeal or a hard-boiled egg, provides essential nutrients early in the day and helps maintain steady blood sugar levels. So with this, do not skip breakfast on a regular basis.
6. Skipping breakfast can trigger migraines:
One of the potential consequences of forgoing breakfast regularly is an increased susceptibility to migraines, particularly if you are already prone to them, probably because you have gotten used to not eating in the morning. Skipping your morning meal regularly can lead to low blood sugar levels, which may elevate blood pressure and raise the likelihood of experiencing a migraine attack. This is why it is advised to skip breakfast sometimes, not regularly.
7. Weakened immune system:
When you skip breakfast on a daily basis, your immune system can be compromised. This is because breakfast omission can adversely affect your immune cells. The body relies on consistent nutrition to maintain a healthy supply of immune cells capable of combating illnesses and enhancing the function of T-cells.
Having gone through the benefits and side effects of skipping breakfast, you should consider what to eat on the days you decide to eat breakfast. This will help your balance the equation.
What should I eat for breakfast?
The list of healthy foods to be eaten as breakfast goes on and on as it is endless, but let us see a few of them below:
- Greek yoghurt
- Oat meal
- Protein shakes
Any of these foods eaten as breakfast is good for your health, but be mindful not to overeat or indulge all the time.
It is also needful to listen to your body and eat breakfast if you are hungry. But, if you are not hungry in the morning, there is no need to force yourself to eat.
To be sure that you are on the right track when skipping a breakfast, check out these tips below:
- Make sure you are getting enough sleep the night prior.
- Drink plenty of water throughout the day.
- Eat healthy snacks throughout the day, such as fruits, vegetables, and nuts.
- Avoid sugary drinks and processed foods.
- If you are taking any medications, please and please again, do not skip breakfast. If you must, talk to your physician first.
What are your final thoughts?
The bottom line is that eating a healthy breakfast is essential to living a healthy life. Skipping breakfast sometimes is very good to the body, but… Not when you do it regularly or on a daily basis. If you do it daily, the side effects will put you at the risk of many health concerns.
So, go for a breakfast that is full of nutrients and DON’T SKIP IT REGULARLY!
After the knowledge you just got, you definitely want to check out more of our articles on health. Check here.
8 Poisonous Fruits To Avoid For Health And Safety
Poisonous fruits contain toxic compounds that can be harmful or even lethal to humans if ingested. These toxins can cause a range of harmful effects, from mild discomfort to severe illness and, in some cases, death.
It’s essential to stay away from these fruits for several reasons.
Why you should avoid these fruits
1. Health Risks:
The toxins found in poisonous fruits can have harmful effects on the human body. These effects may include nausea, vomiting, diarrhoea, abdominal pain, dizziness, and, in severe cases, organ failure or death. Avoiding these fruits is essential to prevent these health risks.
2. Lack of Edibility:
Due to their toxicity, poisonous fruits are inedible and should not be consumed by humans. These fruits frequently developed their toxic qualities as a defence mechanism against infections and herbivores.
3. Safety Concerns:
Some poisonous fruits, like the castor bean or the fruit of the manchineel tree, are so toxic that even simple contact with them can cause severe poisoning or skin responses. For the sake of personal safety, avoid these fruits at all costs.
4. Preventing Accidental Ingestion:
Sometimes, especially while exploring new areas or searching for sustenance in the outdoors, people may unknowingly come across toxic fruits. Accidental intake can be avoided by being aware of these hazardous fruits and staying away from them.
5. Children and Animals:
Children and animals are frequently prone to the negative effects of the toxins present in some fruits. Protecting loved ones requires keeping these fruits out of reach and alerting family members about their risks.
6. Cultural Awareness:
It is important to know which fruits to avoid for cultural reasons as well. Using specific fruits for therapeutic or other purposes may be part of some cultures’ traditional knowledge and traditions. Knowing which fruits are poisonous can assist in preventing abuse.
7. Ecosystem Preservation:
Because their toxins prevent herbivores from overgrazing or upsetting delicate balances, some deadly fruits are necessary for the survival of particular ecosystems. Interfering with these natural processes on the environment can be detrimental.
It’s crucial to be aware of and stay away from poisonous fruits to ensure your safety.
Some of these poisonous fruits that you should know
1. Ackee (Blighia sapida):
This tropical fruit is native to West Africa but is also found in the Caribbean. Its unripe or improperly prepared seeds contain a toxin called hypoglycin A, which can lead to Jamaican vomiting sickness if consumed. It’s essential to wait until the fruit’s protective pods open naturally and discard the seeds before eating.
2. Manchineel (Hippomane mancinella):
Often referred to as the “beach apple” or “death apple,” this small tree bears a highly toxic fruit. Every part of the manchineel tree, including its fruit, is poisonous. Touching or ingesting it can cause severe skin reactions, gastrointestinal distress, and even death.
3. Elderberry (Sambucus species):
While elderberries are used in various culinary and medicinal applications, their raw and unripe parts, particularly the leaves, stems, and seeds, contain cyanogenic glycosides that can release toxic cyanide when consumed in significant quantities. Proper cooking or processing removes these toxins.
4. Pokeweed (Phytolacca americana):
The pokeweed plant produces berries that are highly toxic when consumed. They contain compounds called saponins and oxalates that can lead to severe digestive upset and, in extreme cases, organ failure.
5. Bitter Almonds (Prunus dulcis var. amara):
Bitter almonds contain amygdalin, a compound that breaks down into cyanide when ingested. While sweet almonds are safe to eat, consuming even a tiny number of bitter almonds can be lethal. This is why commercial almond products in many countries must be made from sweet almonds only.
6. Horse Chestnut (Aesculus hippocastanum):
The seeds of the horse chestnut tree contain a substance called aesculin, which is toxic when consumed raw. Ingesting them can lead to symptoms like vomiting, diarrhoea, and even paralysis.
7. Mandrake (Mandragora officinarum):
The mandrake plant has a long history of being associated with poison and folklore. All parts of the plant, including its fruit, contain alkaloids that can cause hallucinations, delirium, and severe toxicity if ingested.
8. Castor Bean (Ricinus communis):
Castor beans are known for containing ricin, a deadly toxin. While the beans themselves are highly poisonous, even a single castor bean chewed or swallowed can be lethal. Ricin disrupts protein synthesis and can lead to organ failure.
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10 Simple Tricks For Improving Digestion
Digestion is a basic process that plays a vital role in maintaining our overall health and well-being. It is the body’s way of breaking down food into essential nutrients, which are then absorbed and used for energy, growth, and repair.
A healthy digestive system ensures that we receive the maximum benefits from the food we consume. However, many factors can disrupt this intricate process, leading to digestive discomfort and health issues.
In this comprehensive yet friendly guide, you will explore a variety of strategies and tricks to improve digestion naturally. Let’s go!
1. Eat Mindfully:
One of the most fundamental steps in improving digestion is practising mindful eating. This means paying attention to what you eat and how you eat it. Avoid distractions like watching TV or using electronic devices while eating. Chew your food thoroughly, as digestion begins in the mouth with the action of enzymes in saliva breaking down carbohydrates.
Chewing well also reduces the risk of swallowing air, which can cause bloating.
2. Choose Whole, High-Fiber Foods:
Incorporate a balanced diet, rich in whole foods such as fruits, vegetables, whole grains, legumes, and nuts. These foods are high in dietary fibre, which promotes regular bowel movements, prevents constipation, and aids in the overall digestive process.
Fibre also feeds the beneficial bacteria in your gut, fostering a healthy gut microbiome.
3. Stay Hydrated:
Adequate hydration is essential for maintaining healthy digestion. Water helps dissolve and transport nutrients, softens stools, and supports the smooth movement of food through the digestive tract.
Aim to drink at least 8 glasses of water a day, and increase your intake when consuming high-fiber foods.
4. Probiotics and Fermented Foods:
Probiotics are beneficial bacteria that can help balance the gut microbiome, promoting better digestion. You can incorporate probiotics into your diet through foods like yoghurts, milk drinks, fura da nono, kimchi, and kombucha. These foods can improve gut health and help avoid digestive issues like gas and bloating.
5. Manage Stress:
Chronic stress can negatively impact digestion. The body’s “fight or flight” response diverts blood away from the digestive organs, which can slow down digestion and lead to discomfort.
Practising stress management techniques like meditation, deep breathing exercises, yoga, or mindfulness can significantly improve digestive health.
6. Regular Exercise:
Physical activity plays a crucial role in maintaining a healthy digestive system. Regular exercise can help stimulate the muscles of the digestive tract, speeding up the movement of food and preventing constipation.
Go for at least 30 minutes of moderate exercise most days of the week.
7. Portion Control:
Overeating can put excessive strain on the digestive system. It’s important to eat in moderation and be mindful of portion sizes. Smaller, more frequent meals can be easier for your body to digest than large, heavy meals.
8. Avoid Trigger Foods:
Identify foods that trigger digestive discomfort and try to avoid them. Common culprits include spicy foods, fatty foods, caffeine, and carbonated beverages.
Keep a food diary to track which foods may be causing issues and adjust your diet accordingly.
9. Chew Ginger or Peppermint:
Both ginger and peppermint have been used for centuries to aid digestion. Chewing on a piece of ginger or peppermint after a meal can help reduce gas, bloating, and indigestion.
10. Seek Professional Help:
If you continue to experience digestive problems despite making dietary and lifestyle changes, consult a healthcare professional.
Digestive disorders such as irritable bowel syndrome (IBS), celiac disease, or gastroesophageal reflux disease (GERD) may require medical intervention.
Improving digestion is a multifaceted process that involves both dietary and lifestyle adjustments. However, you must keep in mind that individual responses to these strategies listed above may vary. With that, it is important to adjust your approach to your specific needs and consult with a medical care provider if digestive issues persist.
Now that you have learned the tricks dir improving digestion, also note that “A healthy digestive system is the foundation of overall well-being”, so you must invest in your digestion for a happier and healthier life.
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