One exercise that support a weight-loss program

Hi again. In today’s post I wanted to summarise an article focusing on literature and studies made on yoga exercise impact on weight-loss. There are many benefits of yoga and I will certainly review those in a number of posts later on. The question is how yoga impacts weight?

In this specific research, the authors wanted to check yoga weight-loss impact on overweight and obese individuals. As usual, overweight means at least 25 in BMI (Body Mass Index).

The answer is that there is little research demonstrating the direct impact of yoga on weight-loss. The few studies made do indicate some BMI reduction but the studies are limited and didn’t take an holistic approach, didn’t include enough people, or didn’t include random trials. Therefore, direct weight-loss impact through yoga cannot be confirmed at this stage.

So knowing that we are aiming for the perfect body and mind, the question is:

How does yoga fit into a weight-loss program?

What the authors concluded, was that yoga’s immediate weight-loss impact is still to be further investigated and tried in a larger study. However, this doesn’t mean that yoga doesn’t generate benefits. The typical weight-loss related benefits that can be seen from yoga exercise are:

  1. Actual weight-loss during yoga practice
  2. Yoga treatment of back and joint pain which leads to that the individual feels better and automatically moves and exercise more outside the yoga exercise
  3. Improved mindfulness which leads to reduced food consumption, less stress and better mood
  4. Improved mind-body connection which generates an awareness and can lead to better treatment of the body

So because of all these positive reasons between yoga and weight-loss, the authors suggest that yoga will be a good exercise to commence before a weight-loss program. Meaning that the individual that would like to lose weight, will be better off if he or she already experienced some of the yoga benefits.

As an example, on the second point from the above list, if the individual is obese but still feels fit and doesn’t have the knee’s or the back that hurts, he or she will be more likely to take the stairs instead of the lift, or maybe engage in an exercise that he or she favours (like bicycle or tennis)

Another example will be related to mindfulness and mind-body connection as per the third and fourth points on the list above. If the person is more relaxed in his mind, he will have a more relaxed approach to life, have improved self-confidence and improved mind control.

Improved mind control will lead to that the individual will be able to hold his hunger until dinner, avoid over-eating between meals and chose the right type of food for a healthier life during a meal. This positive impact will not be seen immediately and will only work from the moment the individual feels an extreme connection between food intake and body performance. Something that a yoga exercise will generate after a certain time. It becomes especially visible through the breathing that is one of the key focuses of yoga.

As per the research, yoga shall be exercised at least once a week over a 60-90 minutes’ session. Impact will of course be more immediate if it is exercised more often.

Recommendation: Before starting a weight-loss program, start with yoga as there are several benefits that will facilitate for someone to go through with a weight-loss program. Also, not mentioned in the above post, but do yoga both individually and in group, for maximised impact.

My take away from this article is that yoga is an exercise that must be integrated in a program to achieve the perfect body and mind. As the readers of this blog will already know, I am in support of an holistic approach in order to achieve perfect (body and mind) state. Yoga exercise is therefore something that will be support in order to achieve this state, as long as it is done correctly.

Thanks for reading

Mr Mibo (Mr. Perfect Mind and Body)

 

Source: “Yoga in the Management of Overweight and Obesity”. Bernstein, Bar, Ehrman, Golubic, Roizen. American Journal of Lifestyle Medicine. 2013. March.

5 strategies that can support you to start exercising today

As we already know, to tackle obesity and overweight is important as it can avoid diseases, improve self-esteem and increase life duration. It will also support our overall goal to have the perfect body and mind. In this blog, we are still share the holistic approach of a complete weight-loss management program that will lead to the perfect body. Since day one however, we work on the assumption that fitness and mind are two of the four magic pillars in order to achieve the perfect body and mind (the other two are food and rest).

In this recent research that I would like to share today, the researchers wanted to review what the process is that an individual will go through before this same individual starts a fitness (physical) activity program. The research contained overweight and obese people. Overweight is as usual defined as more than 25 in BMI (Body Mass Index).

The process that they tested included five stages:

  • Stage 1: No intention to change
  • Stage 2: Intention to change within 6 months
  • Stage 3: Intention to change within 1 month
  • Stage 4: Change and up to 6 months after change
  • Stage 5: Behaviour change for more than 6 months

These are all called the stages of change and I will revert to these in a later blog post as the way each stage is approached, can be crucial in engaging properly in a proper perfect body and mind program. For the purpose of this post, it will be more interesting to understand the factors that can facilitate change in behaviour and for an individual to accept to start with fitness activity.

So what are the strategies that we shall adopt in order to commence physical activity?

As indicated by the title, there are five strategies recommended in the research. They will all support the engagement in fitness program and in the long term of course the perfect body. The five activities are:

  1. Support: To have support in terms of relationships with close friends and families will help a person to start/continue a fitness program
  2. Goal setting and rewards: To set clear achievable goals and to include a reward will be important as it will motivate people to continue the program
  3. Time management: Time management is important as well. There must be sufficient with time allowed in order to conduct the physical activities
  4. Result of no activity: It is also an effective strategy to make the individual aware of all the bad things that can happen if he/she stops the fitness program
  5. Increase of knowledge regarding physical activity: The last strategy is actually the general awareness of the impact of the physical activity. Why do it? How to do it? How it contributes etc?

Now, my take away when reading these five strategies are that they are quite generic and they can work on any behaviour change program. For example, instead of physical activity, it could have been a program for how you do a diet, how you change your mind or how you push yourself to sleep 30 minutes earlier every day.

It should be mentioned that this study was done on ~300 overweight people during a five-day session were these people had to answer a number of questionnaires. One of the critics that the researchers had to their own program is that a larger sample size is needed in order to dig deeper and to better understand the process of change.

Recommendation: If you have difficulties starting a fitness program. Do follow the five steps above that include to ask for support from your families and friends, set realistic goals that you can achieve and link them to rewards, allow yourself enough time per day/week, and read a lots about the impact of the activities and the general importance of fitness.

I hope this helped

Mr Mibo (Mr. Perfect Mind and Body)

Source: “Meaduring the Process of Change from the Transtheoretical model for Physical Activity and Exercise in Overweight and Obese Adults”. By Romain, Bernard, Hokayem, Gernigon, Avignon American Journal of Health Promotion. 2016. April. Vol 30 (4) 272-278

The 3 things to combine in a weight loss program for overweight and obese adults

To lose weight is a natural step in order to obtain the perfect body. In the research summarised in this post, the researchers wanted to review previous studies made from 1995 to 2006 in the field of weight loss of overweight and obese adults. The researchers verified articles within the weight loss area that were related to three fields; physical activity, behaviour modification and diet.

In order for a previous research to be part of this study, it needed to have done random trials on otherwise healthy adults.

Overweight is defined as a BMI (Body Mass Index) of 25-30 while obesity is defined as a BMI above 30.

So how should a weight loss program be designed across the three areas of physical activity, behaviour modification and diet?

The answer is that a combination of the three will generate the best result in terms of weight loss. The research shows that the studies combining the three areas had the best weight loss impact.

It was unclear from the article how behaviour modification and diet was tested. What concerns physical activity, the research included aerobic activities like jogging, cycling, walking etc.

What should be mentioned is that physical activity alone, as considered in this research, does not support weigh loss; however, it does support avoiding weight gain.

I was happy to find this article as it clearly supports my four magic pillars (Mind, Rest, Fitness, Food) even though it doesn’t go as wide and deep as I would like to go and as I will cover over time.

Recommendation: If there is one thing that you should remember, so is it that weight loss is a complete lifestyle change if you want real impact. It doesn’t come only by changing your diet or starting to exercise. A complete makeover is relevant across fitness activity, diet and behaviour.

Thanks for reading.

Mr. Mibo (Mr. Perfect Mind and Body)

Extra comment: I have purposely excluded weight loss numbers as they don’t make sense when average over a lots of people.

This post summarises the journal article: “Physical activity, diet and behaviour modification in the treatment of overweight and obese adults: a systematic review”. Perspectives in Public Health. 2009. May Vol 129. No 3.

One way to improve your sleep and your mental health

The main purpose of this blog is for you as a reader to have adequate and correct information about how to obtain the perfect mind and body. I do this by providing information from research studies related to my four magic pillars named: Mind, Rest, Fitness and Food. The article summarised in this post, “Mental health benefits of strength training in adults”, will therefore fit perfectly in my beliefe as it looks at the link between fitness training, mind and rest.

The authors of this research wanted to verify impact on the mental health through strength training. In order to do so, they decided to look at other researches made and summarise those outcomes into this articles authors own classification.

Obviously, if we are not in a good state mentally, it will be very difficult to change the state of the body or the mind. The question is now if strength training can impact our mental health?

For the purpose of this article, strength training is when a user put his muscles under more pressure than what the muscle typically experience during a normal day. This extra pressure can be resistance training with the help of machines or free weights, or it can be through calisthenics training which is when a user uses his own body as resistance. Examples of calisthenics training could be push-ups or pull-ups.

So how does Strength training impact your mental health?

The research indicated that strength training does improve the following areas of our mental health:

  • Improvement in sleep quality among depressed older adults
  • Reduction in fatigue symptoms
  • Improvement in self-esteem
  • Reduction in anxiety
  • Reduction in pain intensity (for patients with pain)
  • Improvement in cognition among older adults
  • Reduction in symptoms of depression among patients diagnosed with depression

Now, who would not do strength training if you knew that these areas would be improved on top of the fact to you take a step towards the perfect body through pure fitness improvement?

It must be mentioned though that the researcher did find the sample size to be very low so they did recommend further research and trials to be made in this area. (They used only random trials as sample size.)

So which strength training program should we do in order obtain these mental health benefits?

The research links to the US Department of Health and Human Services that recommends that a person should train the major muscle groups at least twice a week with 1 set of 8 to 12 repetitions. Major muscle groups would be abdominals, back, chest, legs, hips, shoulders and arms.

In short, this means that with 2 x 30 minutes per week or so, you can achieve these mental benefits. Pretty good I would say.

I hope this post helped.

How does your training impact your mental health? Feel free to comment about it.

Cheers from Mr Mibo (Mr Perfect Mind and Body)

Source: This post summarises the journal article: “Mental health benefits of strength training in adults” by Connor, Herring and Caravalho in the American Journal of Lifestyle Medicine. 2010. Vol 4 nr 5

The one thing you must always do or you will never reach the perfect body!

So following in the spirit of weight loss, we should also evaluate the area of sleep and weight loss. In this post, I will approach it from the opposite way though meaning, what happens if we don’t sleep? There can be multiple reasons why someone would want to lose weight but unless the person in question is anorectic, a weight loss or weight maintain will be a good thing that will lead to a better state of health.

In order to obtain the perfect body, a person must have the control of the fundamental things that impacts a body’s state. One of those things, is the sleep. There are several studies in this research area and I have selected one of them. It is likely that I will cover more in the future. The findings are from an article from 2010 from the Scandinavian Journal of Public Health were the two researchers (Nordin and Kaplan) investigated how sleep issues over time impacted obesity. The difference between this article and other articles in the field is especially the duration, as this test spans from 1965 to 1994. There are some limitations though as the result is self-reported.

So the complication in this case is that people does not manage to sleep well and because of that, there might be a negative impact on their long term health.

So what happens to the body when we sleep bad in terms of weight?

The short answer is: we will gain weight or we will remain obese. (Obese in this case is defined as above 30 BMI which is a measure in weight by height named Body Mass Index).

The research could validate weight gain if we sleep bad; however, the research could not validate weight loss if we sleep well.

The reason we gain weight is because the body doesn’t have enough time to breakdown the food over the night. A second reason, amplifying the problem, can also be that if we can’t sleep on the night, we will eat more in order to gain temporary energy.

This research article also shares some comments in the discussion section around cause and effect that should be considered. In short, there are studies indicating that obese people sleep less good, and it can therefore be the case that bad sleep is the result of obesity, and not the opposite.

Another comment that should be mentioned is that this study concerned long time sleep at the night and people could in the case have slept shorter periods during the days without it coming across in the study.

From my point of view, the information that is missing in this research is of course, how many hours should we be sleeping? This is something I will answer in a later post through another research.

Recommendation: Focus to get a good night sleep and it will help you to put your body in the perfect state.

Cheers from Mr Mibo (Mr Perfect Mind and Body)

Source: This post summarises the journal article: “Sleep discontinuity and impaired sleep continuity affect transition to and from obesity over time: Results from the Alameda County Study” by Nordin and Kaplan in the Scandinavian Journal of Public Health. 2010. 38:200-207

How tailored meditation techniques can reduce weight

There are a number of interesting studies linking meditation and weight loss. The idea being that the researcher(s) is looking for possibilities to reduce weight by alternative techniques than the basic calorie intake.

One disease that generate a serious weight gain is Binge eating disorder. Binge eating disorder is a disease that “forces” the sick person to eat a lots of extra food at least twice a day in uncontrolled events. This means that the person feels that he has lost the control of his mind and cannot control the food intake and obviously eats more food than necessary.

So now you may think, I have not been diagnosed with the disease binge eating disorder so it doesn’t concern me? I decided to still include this article as I believe that we all have our “food breakdowns” from time to time and if there is a method that potentially can improve people with an eating disease to reduce weight, then maybe it will work on the normal person as well that shows breakdown from time to time.

So how can we control our mind and stop eating too much food?

According to Kristeller and Hallett, we can meditate so we get better control of our mind, which leads to reduced food intake. The result they had on 21 overweight women was improved statistical numbers on:

  • Improved eating control
  • Improved hunger awareness
  • Reduced depression
  • Reduced anxiety

All the above having direct impact on the mood of the overweight women and probably also their weight.

So how did they actually do the meditation?

The individuals that participated in the treatment had to do three types of meditation both in groups and alone. The three types of meditations were;

  1. General mindfulness meditation – develop focused attention by taking notes and being aware of the how the mind “wanders” on different objects
  2. Eating meditation – is about focusing the attention around specific subjects and emotions related to eating
  3. Mini-meditation – is about taking a few short moments (minutes) to regain focus at difficult times like for example prior to meals

Conclusion: I think this article has demonstrated that by meditation, you can improve your control of your mind and if you focus this on food and eating habits, it can lead to improved health values through weight loss or weight control. What do you think?

Cheers,

Mr Mibo (Mr Perfect Mind and Body)

Source: This post summarises the journal article: “An Exploratory study of a meditation-based intervention for Binge eating disorder” by Kristeller and Hallett in the Journal of Health Psychology. 1999. Vol. 4 (3) 357-363

Introducing the 4 magic pillars that will change your life

Hi and welcome to RichLife.eu. This is a website about health and I aim to share information that supports you in reaching the perfect state in your body and in your mind. What the perfect state will do is to maximise your confidence, which of course improves your life in several aspects.

The problem we have is that, every day, we try to eat right, do diet to lose weight or maybe get stronger through a fitness program, but it is difficult to sort out what impacts us good and bad. Also, all these programs tend to temporary improve our state but we thereafter get lazy and we end up in old habits.

So how do we achieve the perfect state in terms of body and mind and how do we maintain it?

Now, I am not an expert in these areas and I am totally self-learned. However, I have been working on my own personal improvement program across four areas since a long time and it has been working well on me. It is now time that I share them with the wider community. I call the four areas the four magic pillars. The four magic pillars are:

1)      Mind – Understanding what is important and not in life and managing to control our behaviours in order to achieve whatever we want to achieve

2)      Rest – Allowing the body and mind to rest a good amount of time so that they can perform at maximum level

3)      Fitness – Knowing how to change the body composition and how to maintain it when it is perfect

4)      Food – Eating the right things so that we maximise defence against viruses, think clearly and support our perfect body composition

Obviously, the four magic pillars are linked and they need to be approached holistically. An example would be if you don’t eat well, you will not sleep properly, your fitness state will get worse and you will not be able to think clearly. In short you will allow poison to enter into your body or mind. On the other hand, if you maintain the four magic pillars well, your confidence will improve.

Now, what I can offer through this homepage is to share information across these four magic pillars. As I don’t want to confuse anyone, I will share information that appears in validated research journals, in a simple and readable way. Like this, people can trust the content shared and I will also clearly state the source.

I look forward to your comments and wish you all happy reading and a perfect state!

Cheers,

Mr MIBO (Mr Perfect Mind and Body)