Vitamin D: Important for muscle and brain function.

Already at the elementary school, the child at school is required to learn that vitamin D. it is necessary for the healthy development of bones, but that is why its importance somehow ends. Recently, however, a number of interesting discoveries have been made in the field of human health research, in which vitamin D plays a central role.

What will we learn in today's article?

.What diseases does vitamin D protect us from.

.What can cause vitamin D deficiency.

.Whether vitamin D can be beneficial to cognitive functions.

.How to supplement vitamin D. 

What diseases can enough vitamin D protect us from?

1.Adequate vitamin D levels are associated with a lower risk of colon or breast cancer, which is among the most commonly diagnosed tumors in the Czech Republic and in the world.

2.Adequate vitamin D levels have a positive effect on children 's immune systems and reduce the risk of seasonal flu.

3.Vitamin D supplementation improves treatment parameters in individuals with type 2 diabetes.

How else can an aging population benefit from vitamin D?

.Trends in demographic curves in the developed western world are relentless. Our population is aging. With this, the number of people at risk of various forms of dementia and other mental illnesses that lead to a loss of cognitive abilities, such as memory, cognitive abilities, concentration, attention, or speed of thinking.

.Hypovitaminosis (vitamin deficiency) in people over 65 years of age affects up to 50% of the population. Can there be a connection between vitamin D levels in the blood and cognitive abilities in the elderly? It was this research question that was asked by a team of researchers, whose results, after their publication in the prestigious scientific journal JAMA Neurology, aroused a well-deserved response.

Can vitamin D help our cognitive functions?

.The study included 318 subjects with a mean age of 75 years. They were continuously tested for vitamin D levels in the blood and a whole set of tests that assessed selected cognitive abilities. Researchers were interested not only in the level of cognitive abilities but also in their rate of decline.

.The mean follow-up time in the study was 4.8 years for their participants, which is long enough for people of that age to show cognitive decline.

.The results of the study were clear. Individuals with lower levels of vitamin D. were more likely to have poorer cognitive abilities than people with sufficient levels. Studies show that vitamin D deficiency occurs in people with the reduced cogs. able. appears in up to 70% of them.

.Sufficient vitamin D levels were associated with a slower loss of cognitive abilities during follow-up than at low levels. The strength of the study results is also based on the fact that the researchers included in their analysis other factors that could also have some effect on cognitive functions (age, gender, race, BMI, education).

.The results of this study thus fit beautifully into the mosaic of results of previous studies, which concluded that reduced levels of vitamin D is associated with an increased risk of dementia and Alzheimer's disease.

.However, vitamin D is not only important for mental health in the elderly population. Lower levels are often seen in younger individuals in conditions such as depression or anxiety.

Maintaining cognitive functions in old age can also be supported by an overall active lifestyle.

.The importance of maintaining cognitive functions in old age will become more important in terms of population aging, and it is far from just about vitamin D.Medical authorities should place more emphasis on the impact of overall lifestyle on cognitive status in people of retirement age. Staying active both physically and mentally is a proven way to slow down these changes.

 We all need vitamin D for overall health throughout life.

Sufficient vitamin D levels are associated with a reduced risk of certain diseases, as we mentioned at the beginning of the article. However, they also contribute to the proper function of immunity, muscle function, and proper cell division. 

.Vitamin D deficiency does not only affect older individuals or those with cognitive problems. The incidence of vitamin D deficiency in the European population is up to 40%. 

.Therefore, we should not forget about a quality a balanced diet with enough vitamin D. The recommended daily dose of vitamin D is 20 ug (800 IU), but higher doses are needed to compensate for its deficiency (your doctor's D level can be tested). 

.Its source in our diet is mainly fatty sea fish. Vitamin D. they naturally form thanks to the sunlight in our skin. If we do not regularly eat fish or are not sufficiently exposed to sunlight (which is typical for the autumn and winter months), we should consider its supplementation in the form of a dietary supplement.

.It is ideal to use a form of dietary supplement with vitamin D3 which increases its blood levels most effectively. It is best to take vitamin D with food that also contains a certain amount of fat, which will help absorb the vitamin.

What to take from it?

Adequate levels of vitamin D in the blood are crucial for our health at any age. That is why we should give it the attention it deserves. Fat sea fish in the diet, as much movement in the sun as possible, and supplementation (which is practically a necessity from autumn to spring) a quality food supplement. There are ways to ensure adequate amounts of vitamin D for our body. You can have your vitamin D levels measured (for a fee) at your GP. An amount below 50 nmol / l is considered an insufficient level.

 

6 biggest mistakes in training during the diet.

 

Are you going on a weight loss diet to lose excess body fat while maintaining all the muscles you have worked so hard to build? Then a suitably chosen strength training will be the key factor for you. But there are still a number of half-truths and myths about diet training. Therefore, come and make sure that you do not make one of the most common mistakes in strength training during the diet.

What will we learn in today's article?

.   Why diet is a time when you must not relax in strength training.

.   The 6 biggest mistakes in training during the diet.

Appropriate strength training is a crucial stimulus for keeping muscles in the diet

Muscle tissue is metabolically demanding, so it burns almost three times as much energy at rest as adipose tissue. In addition, from the amino acids built into muscle tissue, our body can obtain glucose as a source of energy, which is always useful in the diet. You can lose your muscles in the diet relatively easily. Well, the smaller the percentage of body fat you have, the more this risk generally increases.

If you put enough strain on your muscles in your diet, your body will prefer to keep them and will not tend to get rid of them gradually. However, you must not make a few common mistakes in your training, which can make your efforts considerably ineffective.

Discover the 6 biggest mistakes in diet training

1. You use too small working weights and too high repetitions for "muscle drawing"

"You need heavy weights and few repetitions for volume, in a diet you have to draw muscle with less weight and more repetitions." Such was the view of many training gurus in my hometown, where I first sniffed the iron. But you can still meet such views today. However, when you think about it, it is nonsense, at least for an ordinary natural exerciser. 

By lowering the training weights, reducing the intensity of the training, and increasing the number of repetitions somewhere above 12-15 repetitions, honest strength training becomes a kind of "strength cardio" that no longer fulfills the famous stimulus necessary to maintain muscle mass.

So how to train?

Dieting can be practically the same as gaining muscle, so don't be afraid to use enough heavyweights. Thanks to maintaining strength, you will maintain the muscles much better. There is no muscle drawing by high repetitions. Therefore, the basis of the training should be exercised with heavier weights around 5 repetitions in a series.

2. You avoid difficult basic exercises.

This point is a bit related to the first one. If you have so far burdened your muscle areas in training with heavy basic exercises with dumbbells (squats, deadlifts, bench-press), one-arms (pressure and tension exercises for the back, chest, and other areas) and appropriately selected machines and pulleys, there is no reason for this training change the practice and compile the training so that it is less demanding for you to learn.

What exercises to choose from?

Even in the diet, do not be afraid to use the same difficult exercises that you are used to. Diet training should be at least as demanding for you in terms of effort as it is in terms of volume. There is no reason to downplay it by a different selection of exercises, the skeleton of the training should remain the same.

3. You drive too many batches to burn a lot of calories and lose more weight.

You want to make your training more demanding, so in your diet, you will start to "burn" your muscles with a large number of series, following the example of professional bodybuilders. More series means more calories burned and better weight loss! However, you should not perceive strength training as a tool for burning calories and inducing a caloric deficit, because your diet and cardio should take care of that in the first place. 

Instead, put the training effort into several exercises and quality series with the highest effort, and do not prolong the training unnecessarily with unnecessary excessive training volume. Various "strength" circle training, on which you may perform a lot of low-quality series with a high number of repetitions is not very productive in this respect, quite the opposite.

How many series to train?

I would recommend you to do 2, maximum 3 exercises for one training session on the muscle part. Alternatively, keep the number of exercises you usually exercise in volume, or slightly reduce that number. Less in this respect means more. Focus on the quality of the exercise, not the quantity.

4. You observe unnecessarily short pauses between series.

"When training on a diet, I try to keep the intensity of the training high, so I try to shorten the pauses between sets." More advice from a professional bodybuilder as embroidered. What about the fact that the intensity of training is given mainly by the size of the working weights expressed as a percentage of the maximum for one repetition (1RM) and the length of the breaks is not very related to that. In fact, by shortening the breaks, the intensity of your training will probably decrease. How is it possible?

It takes muscle cells some time to fully regenerate their energy stores, such as creatine phosphate, and flush out the metabolic waste products (lactate) so that you can perform the next hard series in a truly complete way. Pauses that are too short can lead to a reduction in work weights and the training volume practiced.

How long breaks to take?

Therefore, do not be afraid to hold pauses between sets between 1-3 minutes, and for heavier exercises, really extend the rest to 180 seconds. You may be surprised at how much weight you will be able to exercise on a diet.

5. You work out too often and you are in the gym every day.

I bet 99.99% of us will never feed our bodies. Therefore, it is completely useless to exercise in a diet in two phases seven days a week. Therefore, keep your sanity and feel that too much training effort can do more harm than good. A high volume of training on a daily basis can lead to insufficient regeneration and lower quality performance in the gym.

How often do you go to the gym?

Even in the diet, for very nice results, it is enough to go to the gym about 3-5 times a week. Try to practice the muscle part twice a week.

6. You do too much cardio and other activities and you don't have time to regenerate.

You're right. Physical activity is important in weight reduction and it is definitely better to add to exercise rather than to eat. But everything in moderation. Too much activity can simply be counterproductive.

Combined with strength training and the overall stress that a diet regimen represents, your stress cortisol levels can break through the roof. And negative changes in the hormonal profile do not only concern cortisol, but also sex hormones. Therefore, you should check your energy availability, which should not fall below 30 kcal/kg FFM.

How to regenerate in the diet?

A high volume of activities can lead to insufficient regeneration, lower quality strength training, a higher risk of muscle loss, and a negative effect on hormones with low energy availability. You can supplement strength training with aerobic activities about 2-3 times a week for 30-60 minutes. 1-2 days a week, do not be afraid to take complete rest without intentional sports activities.

What to take from it?

As we have shown in today's article, diet training does not have to be a big science. Exercise with sufficient heavyweights, maintain a proper training effort, do not overdo it with the volume of training, and appropriately supplement strength training with other activities. Then you don't have to worry about losing muscle in your diet and it's not impossible to even gain any more!

 

10 tips to help you burn fat and lose weight.

 

It is necessary to look at weight loss in a broader context and to compose individual pieces of puzzles called lifestyle about the image of one's dream self. The overall transformation of the character is, in a way, a work of art that requires vision, purpose, and sufficient motivation, because staying on the couch with potato chips and a glass of good juice will sometimes be more tempting than fulfilling your training plan. But the result will bring much better satisfaction than a bottle of wine on TV. 

Michelangelo did not print his statues in a week either, but he had a clear vision and plan. Over time, the right lifestyle habits will reward us with a more attractive figure and greater self-confidence. 

What will you learn in today's article?

.How to set your diet properly

.How to get more protein and fiber into the body

.How often and how you should play sports

.What role do sleep and patience play in changing lifestyles?

10 tips to make it easier to burn fat and lose weight.

1. Create a customized meal plan.

We will start nicely from the floor and create a meal plan according to our needs and lifestyle. Nice nut, isn't it? Let's crack it!

Key questions to answer:

1.     Does breakfast and your lifestyle suit you? 

2.     How many times a day are you used to eating?

3.     Is smaller meals a day better or less big?

4.     Do you ever feel like having a sweet tooth? 

5.     Will you ever catch yourself in the evening raid on the fridge? And how often?

6.     Do you have a craving for junk food?

7.     Do you eat and "just stick to something"?

After answering the above questions, we should have a little closer idea of ​​our eating habits. If we answered "YES" very often in the second half of the questions, we will probably have a smaller or larger problem in eating. Don't worry, it's quite easy to solve. 

Most of the reasons why we have a craving for sweet, fatty, or salty food, or that we happen to fill the fridge, stem from unhealthy eating habits. And it doesn't matter if we survive all day on coffee and pastries or we don't eat all day and go crazy twice as much in the evening. Let's set a better path. 

How do you easily create a customized meal plan?

From the answered questions, we found out that we like breakfast with a smaller meal, after which it suits us to have a smaller snack, a bigger lunch, a bigger snack, and a lighter dinner. After training, the protein suits us to supplement protein and regenerate faster. What's next?

1.    We will determine the number of larger meals and snacks as we think it suits us. In the model case, these are 2 larger meals supplemented by 4 smaller meals. 

2.    We will formulate each meal so that it contains all the nutrients according to a healthy plate from Harvard. This will ensure a balanced intake of all nutrients and prevent uncontrollable tastes, hunger and, together with our diet plan, will help us prevent raids on the refrigerator. 

3.    We prepare our favorite dishes prepared according to the principles of a healthy plate at least one day in advance inboxes. Boxing is the easiest, most reliable, and cheapest way to have control over your diet. However, this is not a necessity. But it makes life much easier. For example, we can determine 2 days a week when we will prepare food, and we are taken care of. For the next few days, we will prepare snacks or breakfast in just a few minutes.

4.   In restaurants and on other occasions, we follow the principles of a healthy plate. 

2. Add more protein to your diet.

Protein is a building material for our muscles and at the same time, it is the nutrient that has the greatest satiety. After eating a good portion of protein, we will feel happier and more saturated than after eating a protein-poor diet. 

A bonus is a fact that the proteins on their metabolism to consume about 20 - 30% of its energy value, so that from 100 calories from protein realistically utilize 70 - 80 calories. The higher the proportion of protein in the diet will playfully help us to eat fewer calories spontaneously, and thus help create the caloric deficit necessary for weight loss.

How to do it?

1.   We should enrich our diet with quality sources of protein, such as lean meat, quality dairy products, eggs, fish, legumes, and nuts. 

2.   We can use protein bars for snacks, cookies, puddings or other goodies along with a piece of fruit.

3.   After training, it is nice to supplement protein with quality whey or a  multi-component plant vegan protein.

4.   We simply increase the proportion of protein according to a healthy plate.

3. Eat a lot of fiber.

Fiber is almost indispensable for our health. If we lighten it up a bit, for us, it is something like burgers for America or Vladimir Putin for Russia. Not only does it function as a "brush" on the intestines and keep our digestive system in shape, but our miniature tenants also enjoy the fiber in the form of hundreds of billions of microbial cells (about 350 trillion) that feed on the fiber. We host about 10 times more of these "tenants" than we have our own cells. 

In return for renting our gut to our microbial cells, they help us lose weight more easily, strengthen the immune system or improve our mental state.

How does it work?

1.   Fiber fights hunger in such a way that after consuming foods rich in fiber, we feel full for longer.

2.   A bonus is the fact that fiber keeps insulin under control by ensuring a more gradual rise in blood sugar levels. Thanks to this, there will be no situation where we find ourselves in a circle of early hunger after eating. 

3.   We should take about 30 grams of fiber a day. Therefore, bet on wholemeal bread, cereals, vegetables, fruits, nuts, legumes, and other foods naturally rich in fiber. They can also be protein bars containing easily digestible maize or chicory fiber.

4.   Thanks to fiber, we end up consuming fewer calories than from fiber-poor foods, which will help us lose weight.

4. Avoid highly industrialized foods and foods.

Why not only lose weight but ideally exclude the goodies behind the label for highly industrially processed food?

It is simple. In small quantities, these foods contain a relatively large amount of energy. Also, such foods saturate us very little and it is easier for us to eat larger quantities. An eaten bag of potato chips or two smaller fast-food burgers represents half the amount of our energy ration per day. Needless to say, we will be hungry for such a meal in a moment.

Also, these foods are poor in other valuable micronutrients , but rich in salt and unhealthy fats. By eliminating these foods from the diet, we will save a lot of unnecessary calories. 

5. Check your food portions. Shrink your plates.

When we load a good portion of food on a plate, it is quite easy to eat more food than is enough for us. That's why it's nice to have a lot of food in your eye, which will be enough for breakfast, lunch, or dinner. But how to achieve easier weight loss?

Let's start using smaller plates! This will reduce the area on which we put food, we will eat less energy and it will help us with weight loss. We don't necessarily have to start eating all the food from the smaller plates right away. All you have to do is eat only one meal a day from a smaller plate and add another over time. 

6. Stay hydrated enough and don't drink your calories.

We cannot live without water. All vital reactions in our body take place in water. Therefore, it is important to pay attention to an adequate drinking regime. Not only that! A sufficient drinking regime can help us lose more fat thanks to a small increase in resting metabolism. When we drink enough before a meal, this strategy will help us absorb less energy in the next meal (Davy et al., 2008; Dennis et al., 2010; Stookey et al., 2008).

Thus, on average, we should take about 30-45 ml of water per kilogram of body weight in drinks and food per day. 

Don't drink lemonade, you consume hundreds of calories unnecessarily.

Lemonades and sugary drinks are a source of empty energy in the form of sugar. With a liter of Coca Cola, we drink the energy equivalent of a decently nutritious meal and unnecessarily ingest over 100 grams of sugar. In the case of sweetened mineral waters, the situation is often a little better, when, for example, such orange Mattoni contains about 40 grams of sugar, which is energetically equal to a smaller snack.  

Unsweetened coffee and tea, on the other hand, help speed up metabolism

Coffee without sugar and cream is almost a calorie-free drink just like tea. Their bonus is the fact that thanks to caffeine they help speed up metabolism and act as such natural fat burners. You shouldn't overdo it with caffeine. Ideally, stick to about 400 mg of caffeine per day (3-4 espresso or 6-7 teas).

7. Do sports at least three times a week. Give strength training and cardio a chance.

Every move counts. When we find a place in our lifestyle for regular sports, we have almost won. During sports activities, we give our body a lot to make it stronger, more persistent, and healthier. Also, we burn a decent amount of calories through sports. This will make it easier for us to maintain a healthy weight, fitness, or lose weight.

It is ideal to do strength training 2-3 times a week, supplemented by endurance sports about 2 times a week, and of course, any movement during the week that makes us happy. However, this is not a necessity. Any sport we enjoy is a great choice. 

How much energy and kilograms of fat do we theoretically burn per year if we exercise regularly?

If we take an hour of strength training three times a week and go jogging for half an hour twice a week, we will create a positive relationship with sports, support our health and lose weight more easily. 

. With these activities alone, an average 65-kilogram a woman can burn 1,625 kcal per week

. With these activities alone, an average of 80 kilogram man can burn an average of 2,000 kcal

If they played sports like this all year, they would theoretically burn:

. A woman would burn an average of 86,125 kcal per year, which is theoretically 11.1 kilograms of fat burned 

. A man would burn an average of 106,000 kcal per year, which is theoretically 13.6 kilograms of fat burned

And I'm not talking about the next 24-48 hours after training, when the RMR (resting metabolism) is so high that we burn about 5-10% more calories in the case of strength training than if we didn't go to training. With regular sports, weight loss will simply be easier for us.

8. Move as much as possible during the day and take short breaks at work.

Let's look for any excuse to move. To work either on foot or by bike. The same from work. Escalators? Let's leave it at a different pace and run up the stairs. Lift? We'd better bet on the stairs again. 
Do we work on the computer for several hours a day? Let's take regular stretching breaks or a short walk to the coffee machine.

Once again, we will be more active and the calories burned will only jump in.

You can read more ways to move more during the day in the article entitled  5 ways to move more during the day and promote weight loss

9. Don't forget to get good quality and enough sleep.

Little sleep is anything under 6 hours a day. The ideal sleep period for most adults is between 7-9 hours per day. It will be difficult without sleep. We will lose hormones by not getting enough sleep, we will have a greater appetite and we will not feel so satisfied after eating. The level of the stress hormone cortisol increases and the level of testosterone decreases.

It all adds up to gaining weight. Thanks to a good night's sleep, we will be more active, more efficient, and healthier overall. 

10. Be patient.

Changes are not happening from day to day and even a small improvement in lifestyle is counting, this is necessary to realize. Everything takes time. Let's take an example. When we walk up the stairs wherever possible, we come to the conclusion that we walk up the stairs for 15 minutes a day. 

. A 15-minute walk up the stairs for a 65-kilogram woman means an average of 113 kcal burned.

. A 15-minute walk up the stairs for an 80-kilogram man means an average of 140 kcal burned.

. They walked up the stairs for 15 minutes every day of the year, they would theoretically burn for a year: 

. A woman would burn an average of 41,610 kcal per year, which is theoretically 5.4 kilograms of fat burned. 

. A man would burn an average of 51,100 kcal per year, which is theoretically 6.5 kilograms of fat burned. 

And that's worth such a small lifestyle change.

. You can read more tips in the article called  10 simple tips on how to start eating and exercising healthily

What to take from it?

By mastering simple lifestyle changes, we can tilt the bowls of weight loss scales to our side. It all starts with creating at least some plan or system in food and knowing what suits us. Blindly copying foreign diets really doesn't make sense.

More protein, fiber, and fresh foods in the diet means not only a healthier self but also a richer self with a better potential to lose weight. Water and unsweetened mineral water with occasional enjoyment of a few cups of your favorite coffee or tea should be the basis of an optimal drinking regime.

Natural movement, any sport, enough sleep, and patience are the keys to success.

 

5 easy morning habits to help you lose weight.

 

Not so in vain it is said that he makes the day in the morning. Believe it or not, the way you start the day largely determines how you go about it. This applies to all mortals, but twice as much as those of us who want to lose some pounds.

When you start your day in a crazy rush when you rush to work with a donut in one hand and a ringing phone in the other, you do not create a very good basis for a successful day.

Come with us today to take a look at a few simple tips that will make you feel great and make it easier to lose weight.

5-morning habits for easier weight loss.

1. Start your day calmly.

What is the first thing you do in the morning? I'm guessing you're reaching for a cell phone. You will go through mail or other work applications and, as a bonus, you will throw in a couple of cute videos of animals on Instagram. And so your head is overwhelmed with new information and responsibilities before you even wake up.

Try a simple rule: the phone does not belong in the bedroom. If you tend to reach for it, leave it off, for example in the kitchen.

Dedicate yourself in the morning: project what awaits you that day. Give meditation a chance. The goal is not to get into the perfect Zen, but to be present for a while with all the feelings that go with it. A cold shower or hardening will also help with stress and a distracted mind.

Why do all this? 

It will be much easier for you to control your emotions and work with them more easily for the rest of the day. This will have a positive effect on your eating habits, where you will not need to deal with stress with food, as is often the case. Over time, a quick donut with a latte can turn into nutritionally valuable oatmeal or scrambled eggs, which you can enjoy in peace.

2. Add enough protein and fiber to your diet and drink plenty of water.

Are you a breakfast lover? Then you will be interested in what such a breakfast should look like. Forget about healthy-looking cereals with a little milk or the popular Czech breakfast croissant with butter and jam or honey.

Such a breakfast contains a minimum of protein and fiber, so it will not satisfy you. After a while, you will end up with a churning stomach and the need to "have something good", because it is still a long way to lunch.

Are you a lover of savory breakfast? Bet on eggs, which you will supplement with quality wholemeal bread and plenty of vegetables. 

That salty is nothing to you? Bet on porridge, for example.

In addition to adequate protein and fiber intake, think about a drinking regimen. The saying that " hunger is disguised as thirst" is partly true. If you drink little, you can hardly tell the taste of hunger. You should drink primarily water or unflavoured teas in an amount of 30-45 ml/kg of your weight. In hot weather or during larger sports activities even more.

3. Plan and prepare lunch.

If you devote time to yourself and manage to prepare a simple lunch with you to work, it will become magic. It will have a positive effect on your diet, food choices and pounds will fly down.

A simple pasta salad with chicken and vegetables will not cost you much time and is definitely a better choice than fried dishes full of fat, which regularly appear on the menu in a popular restaurant. And I'll give you other benefits: after a meal prepared at home, you will definitely feel better, you will work better, and you will also save. That sounds fair, doesn't it?

In the future, try to deepen this habit even more and prepare even more time-consuming meals. For example, set two days a week when you spend a meal prep for the next days in the evening. In the morning you will be completely out of work. Just grab the box and go.

Do you need to snack between meals? Then take the time to prepare and think about snacks. Whether you end up with a bar of chocolate or biscuits full of sugar.

4. Engage the movement

Moving in the morning is a great way to start the day. This is due to several reasons, for example, it helps maintain a stable blood sugar level (glycemia). Thanks to this, you will not be tempted by an unpleasant wolf hunger, when you dream what you come up with.

You are also guaranteed to feel more positive and satisfied with yourself. This will allow you to better focus on all the challenges that await you that day.

There are a lot of ways to move more in the morning. Try a twenty-minute yoga session, a shorter run, or a HIIT workout. Or simply walk or cycle to work.

5. Indulge in plenty of light and sun

Open the curtains or blinds in the morning or treat yourself to a few extra minutes in the sun. It can mean the right kick not only for your weight loss. Studies show that there is a link between the amount of daylight we are exposed to and healthy body weight (Reid et al., 2014).

Staying in the sun will also help you "catch" a sufficient amount of vitamin D. The recommended daily dose for adults is 15 µg (according to DACH). Here, too, studies show that meeting vitamin D needs is related to body weight and maybe preventing overweight (Mason et al., 2014).

How much sun is "just" for you also depends on your phototype (how resilient your skin is), the season, and where you are staying. In any case, don't forget to protect yourself with cream with an adequate UV factor. On sunny days we feel more energetic and happier than on days when the weather is rainy and outside is ugly. So thanks to that we have more energy, which we will use, for example, for sports activities.

What to take from it?

Just a few small changes in your morning routine can help you lose weight. These morning habits also mean stepping into a new day with the right foot, and you are guaranteed to feel full of energy and energy to lose weight.