9 signs you’re eating more sugar than youneed. by lifebuzzfeed.com. you know you’re supposed to limit addedsugar in your diet, but even if you steer clear of ben and jerry’s, chances are you’reeating more sugar than you think. here’s how your body might be telling youto limit your sugar intake. how much sugar is too much? the world health organization recently recommendeda sharp drop in sugar intake. just 5 percent of calories should ideallycome from added sugars, the who advises; down from 10 percent.
this translates to about 6 teaspoons of addedsugar a day, or about the amount in one 8-ounce bottle of sweetened lemon iced tea. the average american consumes almost quadruplethe who recommendation—22 teaspoons of added sugar a day. watch for these signs you might be eatingtoo much sugar, and then figure out tricks to cut back. slashing sugar can be tricky because sugaris so ubiquitous—you’ll find it even in healthy-sounding foods like cereal and yogurt. read ingredient lists and reduce your intakeof processed, packaged foods in favor of fresh
produce and lean protein. you’re breaking out more than usual. eating too much sugar can wreak havoc on yourskin. a study in the journal of the academy of nutritionand dietetics suggests a relationship between a high-sugar diet and the severity of acne. participants with moderate to severe acnereported a higher sugar intake compared with people who had mild or no acne. you feel totally wiped. if you eat breakfast or lunch packed withsneaky sugar and distinctly lacking in satiating
protein, fiber, and fat—say, a jumbo bagelwith jelly—you could find yourself stuck in a mean afternoon energy slump. you might develop a pounding headache or anurge to cuddle up in bed. a balanced and nutritious diet prevents yourblood sugar from going from a sugary high to a lethargic low. your dentist has bad news. cavities have always been a not-so-subtlesign of a sweet tooth: picture children eating too many lollipops or shoveling in handfulsof jelly beans. when bacteria in your mouth digest any kindof carbohydrate (whether that’s spaghetti,
skittles, or salad), they produce an acidthat combines with your saliva to produce plaque, which, if not brushed away, accumulateson teeth and begins to erode teeth enamel—the start of cavities, livescience explains. you’ve been diagnosed with high blood pressure. your blood pressure is considered normal ifit is 120/80 or lower. a high-sugar diet can push your blood pressureover this threshold, according to a study in the journal of the american society ofnephrology. in a 2014 research review published in thebmj journal open heart, medical experts argued that limiting peoples’ sugar intake is moreimportant than reducing sodium consumption
when it comes to healthy blood pressure. "added sugars probably matter more than dietarysodium for hypertension, and fructose in particular may uniquely increase cardiovascular riskby inciting metabolic dysfunction,†the authors wrote. you’ve been diagnosed with high cholesterol. a more hidden sign of too much sugar in yourdiet: increases in levels of various fats circulating in your blood. a superabundance of sugar can decrease thebody’s good cholesterol (hdl) and increase the body’s bad cholesterol (ldl), accordingto research in the journal of the american
medical association. though the mechanisms by which sugar couldaffect cholesterol and blood fats isn’t completely understood, study authors suggestthat fructose may spur the body to create triglycerides and ldl cholesterol. if your doctor is concerned about your cholesterollevels, discuss the best dietary changes you could make to lower cholesterol. you crash after a workout. properly fueling your body is critical fora good workout. if exercise seems to be getting harder, ahigh-sugar diet might be to blame.
“if you spike your blood sugar with a verysugary item right before an intense effort, you can end up feeling very fatigued and prettymiserable afterward,†says sara folta, phd, an assistant professor at tufts friedman schoolof nutrition science and policy. fueling yourself with too many simple sugarscan cause a quick spike in blood sugar followed by a rapid drop, leaving you feeling exhaustedhalfway through your run, she notes. your jeans are a little snug. if you’ve been relying on soda to push througha tough work deadline, the scale might read a little higher than you’d like. according to a review of studies in the americanjournal of clinical nutrition, sugar-sweetened
beverages seem to uniquely lead to weightgain, thanks to a killer combo of high sugar content, low satiety (they don’t make youfeel full), and “incomplete compensation for total energy†(they don’t displaceother foods, so they add to your total calorie intake). try to cut yourself off from sugar-sweeteneddrinks and stick with water, milk, coffee, and tea. need major weight-loss motivation? you feel blue. multiple studies suggest a link between sugarintake and risk of depression.
a high-sugar diet spikes levels of inflammationthroughout the body, which is also linked to higher levels of depression, accordingto prevention. a diet high in simple sugars from carbs isalso associated with depression. “using data from the women's health initiative—whichis tracking more than 70,000 women—the researchers found that the higher a woman's blood sugarrose after eating sugar and refined grains, the higher her risk of depression,†thesite reported. the reverse was also true: a diet rich inwhole grains and produce was associated with a lower risk of depression. you never feel full.
why is it so easy to reach for another chocolatekiss or sliver of cake? foods that are high in sugar, but low in protein,fiber, and other nutrients, do not make you feel full, says folta. “sugar does not trigger the same mechanismsin the body that make your body feel like it just ate,†she says. you are watching: 9 signs you’re eatingmore sugar than you need. please like, share and subscribe our channelfor more daily videos. thank you for watching. 10 foods that naturally lower your cholesterol.
eat more of these foods to help naturallylower your cholesterol. there's no magical food to keep your hearthealthy, but there are a lot of foods that can help—including these foods that helplower your cholesterol. in addition to cutting back on foods thatcan raise total cholesterol and getting enough exercise, make sure to eat more of these foodsthat improve your cholesterol profile by raising "good" hdl and/or lowering "bad" ldl cholesterol. these foods include some old standbys, suchas oatmeal and fruit, plus a few surprising foods that can help lower cholesterol to reduceyour risk of heart attack and stroke. red wine:
raise your glass for heart health! in moderation, alcohol is known to raise hdl,or "good," cholesterol. drinking a daily glass of red wine increased"good" hdl cholesterol and also decreased "bad" ldl cholesterol after a few months,found one study. red wine also contains antioxidants calledpolyphenols that help keep your blood vessels healthy and strong. remember that moderation means one drink forwomen or two for men daily and, in this case, more is not better. salmon:
salmon is rich in omega-3 fatty acids, whichare healthy fats that can help reduce blood pressure. eating salmon can improve your "good" hdlcholesterol, but it won't lower your "bad" ldl cholesterol. hdl cholesterol helps sweep cholesterol offyour artery walls, preventing dangerous plaque from forming. the american heart association recommendseating fatty fish like salmon at least twice per week for heart-healthy benefits. other fish that contain omega-3s, such asmackerel, tuna and sardines, can also help.
oatmeal: oatmeal is one of the best cholesterol-fightingfoods because it is so high in beta-glucans, the soluble fibers that cause oats to bulkup in liquid when you make oatmeal. soluble fiber lowers your ldl, or "bad," cholesterolby forming a sticky layer in the small intestine that blocks cholesterol from entering yourbloodstream. make oatmeal and skip the instant packs withlots of added sugar. add fruit to your oatmeal to naturally sweetenit and boost the soluble fiber content even more. apples:
many fruits contain soluble fiber, which isimportant for lowering cholesterol, but apples have a leg up on other fruits. apples (especially the skins) contain pectin,a type of soluble fiber that latches onto the "bad" cholesterol and guides it throughyour digestive system and out of your body, effectively lowering your ldl-cholesterollevels. citrus fruits are also high in pectin, butsince it's mostly in the pulp, you'll have to eat your fruits to get the benefits, ratherthan juice them. luckily, apples are a little easier to puckerup to than lemons. apples are also high in polyphenols, powerfulantioxidants that help reduce inflammation.
beans: how does that song go? "beans, beans, they're good for your heart"? well...those lyrics get it right! beans are packed with cholesterol-bustingsoluble fiber, but that's not their only benefit. beans are high in protein, which makes thema heart-healthy replacement for some animal protein sources, such as meat. for the biggest cholesterol-lowering benefits,add beans to chili, tacos and burritos (either in place of or in addition to meat).
they're also great in soups and salads. nuts: tree nuts, such as walnuts, pistachios andpecans, have been shown to lower both total cholesterol and "bad" ldl cholesterol. nuts are high in heart-healthy monounsaturatedfat, fiber and several vitamins and minerals that are good for heart health. nuts also contain plant sterols, which arenatural compounds that block the cholesterol you eat from entering your bloodstream. while nuts are awesome to eat, don't go crazy.
portion control is still important—thereare 163 calories in just 1 ounce of almonds. add a small handful to oatmeal, top toastwith nut butter or make a diy trail mix with dried fruit and nuts. avocado: who doesn't love avocados? they not only taste amazing but also can helplower your cholesterol. avocados are high in healthy monounsaturatedfat, which helps lower "bad" ldl cholesterol. they also contain fiber, antioxidants andphytosterols, such as beta-sitosterol, which have also been shown to lower cholesterol.
don't hog the entire bowl of guacamole, though! one serving is just a quarter of a hass avocado,which delivers 57 calories. spread a few slices of avocado on your sandwichinstead of mayo, or dip some veggies into a bowl of fresh guacamole. dark chocolate: chocolate fans rejoice! you might have heard that chocolate is goodfor you, and it's true. dark chocolate and cocoa powder contain powerfulantioxidant compounds called flavonoids, which help lower cholesterol.
milk chocolate has less cocoa solids, andthus lower flavonoid levels, and white chocolate is even lower in the good stuff. reach for small portions of dark chocolate,preferably with a high cocoa content. or try a sprinkle of cocoa powder in yoursmoothie or on yogurt to reap chocolate's cholesterol-lowering benefits. kimchi: kimchi, a korean fermented side dish commonlymade from cabbage, radish or cucumber, is quickly gaining a following for its many healthbenefits. kimchi is high in fiber and—because it'sfermented—is loaded with good bacteria that
help keep your gut healthy. kimchi contains bioactive compounds that lowercholesterol by blocking cholesterol from being absorbed into the bloodstream. the good bacteria produced during fermentationalso help lower cholesterol. kimchi and sauerkraut are usually pretty highin sodium, so watch your portions if you're watching your salt intake. garlic: garlic packs a serious health punch. some people love the flavor and others havebeen using it as a kitchen cure to boost immunity
and promote heart health for years. recent research has backed garlic's healthbenefits, especially for your heart. garlic, along with garlic extract, has beenshown to lower cholesterol, possibly by preventing cholesterol from being made in the liver. plus, eating garlic may also help lower bloodpressure. give your heart a boost and add garlic toyour sauces, salad dressings and stir-fries. you are watching: 10 foods that naturallylower your cholesterol. metabolism secrets that help you burn morecalories everyday. discover how to torch more calories everyday and boost your metabolism in this complete
guide to your body's fat-burning engine. your metabolism. it's no wonder metabolism is a subject offascination and speculation: the process that turns food into fuel powers all that we do. "even when you're sleeping, your body requiresenergy for things like breathing and repairing cell damage," says donald hensrud, md, medicaldirector of the mayo clinic healthy living program. the number of calories you need to performsuch basic functions is called your resting metabolic rate (rmr)—and it can affect everythingfrom your waistline to your energy level.
read on to learn how to keep your metabolismrevved so your body is operating at just the right speed. dieting can lower your metabolism. "whenever you cut calories, your metabolismslows down, often by more than you'd expect," says kevin hall, phd, an obesity researcherat the national institutes of health. studies have found that formerly obese peoplehave a 3 to 5 percent lower rmr than people who've never had to lose weight. but such a drastic slowdown isn't inevitable. other research has shown that regular exercisecan counteract the effect.
and a gradual weight-loss strategy can helpkeep your metabolism humming. a good rule of thumb: reduce caloric intakeby no more than 500 calories a day, and torch roughly the same number through exercise. a 1,000-calorie daily deficit should helpyou lose about 2 pounds a week. chronic stress slows your burn. wigged-out and gaining weight? no, it's not in your head (unfortunately). research suggests that when you're totallyfrazzled, your metabolism stalls. one reason: chronic stress stimulates theproduction of betatrophin, a protein that
inhibits an enzyme needed to break down fat,per a university of florida study. other research found that women who experienceda stressful event the day before eating a single high-fat meal burned 104 fewer caloriesover the seven hours following the meal than their more chillaxed counterparts. "the stressed women also had higher insulinlevels, which contributes to fat storage," says study author janice kiecolt-glaser, phd,a professor at the ohio state university. these effects could lead to a gain of 11 poundsa year, she says. intermittent fasting may help. for the most part, experts have advised againstcleanses and other trendy fasts.
but research now shows that alternate-dayfasting—which entails eating without restriction one day, then consuming about 500 caloriesthe next—can trigger weight loss without mucking up your metabolism. women who followed this plan for eight weekslost an average of 13 pounds, according to a study from the university of illinois atchicago. "when we compared the change in their restingmetabolic rate to that of subjects who lost weight by consuming 25 percent fewer caloriesoverall, we didn't see any differences between the two groups," says study author kristavarady, phd. what's more, after the first few days, mostof the women in the alternate-day fasting
group didn't report feeling hungry. but dr. hensrud cautions that further researchis needed to determine the long-term effects of this strategy. if you're tempted to try it, do so under adoctor's supervision. lift weights the right way. there's no question that strength trainingis a good way to combat the drop in metabolism that comes with age. but new research suggests that when you'relifting weights, the ideal strategy is to go slowly.
resting for two to three minutes between setsmay actually promote more muscle growth than a shorter rest interval, according to a u.k.study published this year. "the most important thing is to just do it,two or three times a week," stresses pamela peeke, md, author of body-for-life for women. to reap the most benefits, add your strengthtraining to a hiit workout (like a boot camp class), she says. protein is key. you've probably heard that the more muscleyou have, the more calories you'll burn. and you know protein is essential for musclegrowth; it helps prevent the breakdown of
muscle tissue that happens as you get olderand when you cut calories, says caroline cederquist, md, an obesity specialist in naples, fla.,and the author of the md factor diet. but the trick, she adds, is to divide yourintake evenly throughout the day. "you can utilize only 4 to 6 ounces of proteinat a time. if you consume more than that at one sitting,it will get stored as fat." research backs up her advice: a 2014 studyfound that people who took in 30 grams of protein at each meal had 25 percent bettermuscle protein synthesis than those who ate 90 grams in a day in irregular portions (10at breakfast, 15 at lunch and 65 at dinner). as for the best sources of the nutrient, studyauthor emily arentson-lantz, phd, a scientist
at university of texas medical branch, suggestslean meats, seafood, legumes, eggs, dairy and nuts. you can blast calories all day long. 6 am: work out. you can melt up to 20 percent more body fatby exercising in the morning on an empty stomach, according to a 2013 u.k. study. 7:30 am: have the right smoothie. swiss research found that folks who consumedwhey protein at breakfast burned more calories throughout the morning than folks who atea high-carb meal.
11 am: refill your water bottle. in a german study, drinking 17 ounces of h2oincreased metabolic rate by about 30 percent for more than an hour. 1 pm: add some sweet red peppers to your salad. they contain a metabolism-boosting chemicalcalled dihydrocapsiate. 3 pm: take a call on your headset and go fora walk. small bursts of activity like this can torchup to 350 calories a day, found mayo clinic researchers. 7 pm: turn off your ipad before dinner.
exposure to blue-enriched light (the kindemitted by electronic devices) during the evening meal increases insulin resistance,according to a 2016 northwestern medicine study. 7:15 pm: enjoy some carbs. a 2014 study showed that people who savedmost of their daily carbs for nighttime burned more calories after lunch than those who atetheir carbs early on. 9 pm: turn down the heat. sleeping in colder temps ramps up your body'sproduction of brown fat, a type that burns calories, per a study in diabetes.
certain health problems can affect your metabolism. thyroid disorders: an overactive thyroid (calledhyperthyroidism) can cause your metabolism to speed into overdrive, while an underactivethyroid (hypothyroidism) can make it slow to a crawl. fortunately, both conditions can be controlledwith medication. prediabetes: this condition elevates insulinlevels, which inhibits fat metabolism, explains dr. cederquist. but lifestyle measures such as exercise anda low-glycemic diet can help repair metabolism. osteoarthritis and rheumatoid arthritis: neithercondition affects metabolism directly, but
both can make exercise painful—and not exercisingenough can lead to muscle loss and a drop in metabolism, explains dr. cederquist. polycystic ovary syndrome: women with thishormonal imbalance are at higher risk of developing insulin resistance, which can in turn impactmetabolism. possible treatments include birth controlpills to regulate hormone levels and the diabetes drug metformin. you are watching: metabolism secrets thathelp you burn more calories everyday.
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