- RECIPE OF THE DAY - LIME LENTIL SOUP
- WEIGHT-LOSS RULES YOU WILL LOVE TO FOLLOW!
- HOW TO ADD MORE FIBER TO YOUR DIET?
- FREE SIMPLE WAYS TO ADD FUN INTO YOUR FITNESS WORKOUT ROUTINE
- SIMPLE TRICKS TO CRUSH CRAVINGS
- WAYS TO PUT THE FUN BACK IN FITNESS!
- TIPS FOR SHORTER, BETTER WORKOUTS!
- TIPS TO OVERCOME A WEIGHT-LOSS PLATEAU
- 6 HEALTH TIPS APPROVED BY LAZY GIRLS!
- WEIGHT LOSS TRAP: WHY YOUR DIET ISNT SHOWING RESULTS?
- SAY NO TO FAD DIETS!
- FOODS THAT CAUSE WATER RETENTION
Weight loss is a time taking process which requires a lot of hard work and sacrifices. In order to lose weight & stay fit you have to train consistently, have a balanced diet and be careful with lot of other minute things. When you commit to weight loss you make a promise with yourself to lead a healthier life and each step is just a new push to reach to the next level. Though there isn't a quick fix for faster weight loss, but you can still make sure that the efforts you are doing are right and effective to get the desired results. Today we have got some of the best fitness rules to facilitate and boost up your weight loss process - 1. Have a Consistent RoutineLosing weight is not just about physical transformation the process is equally emotional too. People tend to lose motivation when the results are not visible as per their expectations. What you need to understand is that everybody's body has a different pattern and some people take longer than others to shed off those pounds. Simply be consistent and honest about your efforts and the results are bound to follow. Set realistic goals and stick to your training routines even if you don't see immediate results! 2. Set up New Challenges for YourselfThe process of weight loss is not that easy as the journey involves a lot of hard work and consistent challenges for oneself to actually see the results. Evaluate your daily/weekly routine and make sure that you are including exercises that are challenging for your body. It is important to understand that if you are using 10-pound dumbbells for bicep curls even though it's easy for you, it will not make any contribution on your weight loss. Though the new challenges won't be easy, but allowing yourself to be as good as you can is totally worth it. 3. Train InsaneGrabbing weights and going in for strength training is a simple move to have significant weight-loss benefits. Training with weights is a must even if you are engaging yourself in something as simple as walking. Once you engage yourself in weight lifting with smaller goals; heavy traditional lifts down the line like deadlifts and pull-ups will become easy. 4. Slow & Steady Wins the RaceIt is obvious that you are really eager to see the weight loss results because of which you might take too much too soon. A good workout routine will be 4 sessions per week. Don't get overwhelmed rather opt for effective ways which will actually help you in accomplishing your goals. Try to engage yourself in activities that you enjoy like dance sessions, workout classes when you're not at the gym. Further, make sure the four days that you commit to your workout, you commit to yourself and you really put in the hardwork required! 5. Don't take too much stress about exerciseExercising is really important for weight loss, but believe us if you miss a session because you have to travel for work or can't fit it into your already busy schedule, that's OK. Don't stress if you miss a session as you're still on track. Stay happy and focused and don't disregard a day and give up on your plan just because you missed your workout. 6. Recovery is Important TooIt's good to be competitive with friends and family and aim for higher goals, but it is important to consider that you don't let anybody's workout plan interfere with yours. Everybody is different and everyone has different goals that require different training regimes. In order to maximize the benefit of your workouts it's important to take time to recover fully — so don't feel bad for taking a day or two off! This allows your body to rest and prevent injuries plus it ensures that your workouts are being executed at a quality level. We all know quality wins over quantity....
Eating a lot of fiber is really important for weight loss. This nutrient is comparatively important than others as it improves digestion, keeps blood sugar levels normal, and helps you stay full. The recommended daily intake of this nutrient is 25-30 grams which is kind of impossible target to achieve except if you binge only on apples and beans. Today we have got some amazing tips which will help you sneak in more fiber in your daily routine. Check them out now - a) Make spinach your best friendSpinach is a green vegetable with a mild flavor and is easy to use in anything you eat. 1 cup of spinach has 1 gram of fiber but you can have a lot of it without feeling too filled which gives you enough opportunity to sneak in fiber. Put this veggie into smoothies, salads, sandwiches, soup, egg scrambles and pastas. b) Opt for oats & nutsForget about breadcrumbs and coat your vegetables and chicken in nuts. Simply start including nuts into all your desired foods. This will not only make the dish tasty but also load it with fiber. If you don't like nuts use oats instead which is yet another fiber-packed option. c) Replace chips with popcornCan you believe that 1 cup of corn has about 12 grams of fiber. Also, 1 cup of popcorn has 1 gram fiber with only 32 calories. You would love this snacking option as it is both crunchy and salty while being lower in both calories and saturated fats in comparison to other savory snacks like chips and pretzels. d) How about you have an avocado for a dessert?Does it sound weird? Even if it does believe us it surely tastes amazing. Avocado has a creamy, dairy-like texture that makes it the perfect replacement for everything from ice cream to popsicles. Your desserts will not only be tastier but they will be loaded with fiber too as 1/2 of an avocado has 6 grams of fiber in it. e) Chia seeds are a great source of fiberThese tiny seeds are amazing as they are packed with fiber and are extremely easy to incorporate into just about anything. Add them to your favorite puddings, muffins, pancakes, scones, or blend them into your next smoothie or juice. 1 tbsp of chia seeds has about 10 grams of fiber. f) Stick with whole grain products. When it comes to carbs, it is recommended to opt for those coming from whole grains. It is because they are good fats that are high in both proteins and fiber. Whole grain products are tasty and readily available like whole grain breads, pastas, and many more. g) Beans are a great source of fiberThis is the most expected item on this list. Beans are loaded with fiber, 1 cup of chickpeas has 12g of fiber. Beans can added to your daily nutrition easily in form of salads, soups, gravies or even roasted! Try these smart ways to sneak in fiber in your routine and get the best results in desired duration....
Need Full body workout routines? Workout Routine for Weight loss. Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, Doing Workout plans, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness workout activity. If you have started to feel bored with your daily workout schedule and don't want to go to the gym anymore it's the right time to reevaluate your workout routine plans and put the fun back in fitness! Checkout these simple tips which will help in putting back the fun element in your fitness workout schedule - 1. Join a ClassIn order to make fitness Routine fun, simply join a workout plans class - be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness workout routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest. 2. Make it a GameCompetitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend - you’ll be sure to have a good time. 3. Go Beyond the WallsJust plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit! 4. Embrace the NatureThere are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride? 5. Use the TechnologyTechnology is like your best friend when it comes to weight loss and fitness. How about going for a quick dance session or a gaming session with virtual activities? 6. Don't be a BoreRather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness workout session along with it. 7. Workout with a FriendHow about you make your fitness workout session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout. 8. Go for a Race/MarathonEnrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line. 9. Hire a CoachA professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable! These tips will be helpful in getting back the fun element in your daily workout routine....
Have you ever experienced this - had dinner, had dessert but for some reason you are not able to take out the cookies lying in your kitchen out of your mind. Cravings trigger anywhere, anytime and play on your vulnerabilities and sometimes the impulse to have a particular food item is so compelling that you just can't say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feel guilty. This is a never ending circle which leads to delay in weight loss desires. So the next time you have a craving after dinner or just before lunch just follow these simple tips and crush them out on the spot! 1. Sip hot tea or coffeeHaving a hot drink is a great and low calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but fill you up with liquids. You can simply go for those flavored options which are low in calories like - peach, apple, cinnamon or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues. 2. Choose your snacks wiselySometimes you just have to eat it and get indulged to handle the cravings - go for it, but be smart and choose an item, which does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options you can choose from mixed nuts, cottage cheese or sesame crackers. 3. Eat a pickleIf you are craving something salty just have some pickle. Yes, we know that this food item is high on sodium, but it is also really low in calories. One or two spears will definitely do the trick, without adding to your waistline. Just grab a bottle of water to flush some of that sodium! 4. Halt MethodHalt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing don't forget to ask yourself if you are really hungry? It's time to say no to mindless munching which is more or less out of boredom, tiredness or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap. 5. Sticky activity list on your pantry doorSince you tend to reach your pantry every now and then it will be the best place to stick the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and also handle unhealthy cravings. You will surely have to make few changes in you diet until you are actually able to find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don't worry. The key is to think what to do next.Don't let the guilt overpower you rather use it as a motivator to make better choices in the future!Read More
Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness activity. If you have started to feel bored with your daily workout schedule and don't want to go to the gym anymore it's the right time to reevaluate your workout routine and put the fun back in fitness! Checkout these simple tips which will help in putting back the fun element in your fitness schedule - 1. Join a ClassIn order to make fitness fun, simply join a workout class - be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest. 2. Make it a GameCompetitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend - you’ll be sure to have a good time. 3. Go Beyond the WallsJust plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit! 4. Embrace the NatureThere are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride? 5. Use the TechnologyTechnology is like your best friend when it comes to weight loss and fitness. How about going for a quick dance session or a gaming session with virtual activities? 6. Don't be a BoreRather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness session along with it. 7. Workout with a FriendHow about you make your fitness session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout. 8. Go for a Race/MarathonEnrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line. 9. Hire a CoachA professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable! These tips will be helpful in getting back the fun element in your daily workout routine.Read More
Life is busy with full time jobs, family, other things demanding time and everyone is dealing with hectic schedules. Along with these primary things, there are many small and uncertain time suckers, which consume a lot of time. It becomes very difficult to juggle everything that needs to get done, let alone things that you want to do - like going to the gym or working out with friends. In the midst of all these confusions, the most crucial role is played by time management. Though it often seems like there isn't enough time to complete your workouts, but if your target is to have a healthy and fit body that you're proud of is your goal, make it a priority and find a way to fit it into your schedule. Being strategic is the ultimate thing that can help you slash your gym time in half without sacrificing your results. Here are some simple ways that you can shorten your workout session while improving your progress-1. Get Serious About Your DietIf you are trying to lose weight, then it is high time that you get very serious about your diet. The simple working is that if you eat more calories you are likely to spend a lot of time doing cardio to offset it. The stricter you are with your diet, the less cardio you'll require, because you'll be consuming fewer calories that need to be burned off. This trick is the perfect fix to burst out your frustration bubble building since you have to to spend too much time on the treadmill to hit your fat-loss goals; it's time to take a good, hard look at your food intake. This doesn't mean that you should eliminate cardio from your workout routine, but still you could reduce the time marginally and still get better results.2. Add Cardio Intervals Between SetsWe have highlighted this point in our blog sometime back already. If you want to see the results of your weight loss efforts, its time to replace cardio or strength training with cardio and strength training. Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Mountain climbers, burpees, high knees, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remaining time to catch your breath and then go ahead with your next set. 3. Pre-Exhaust Your MusclesAnother smart way to shorten up the time of your workouts is to focus on pre-exhausting your larger muscles before doing your compound exercises. The traditional approach of doing the compound exercises before the isolation lifts is not necessarily the most efficient way to do it. The smarter approach is to do a few sets of isolation exercises before you go for compound movements as this way you will be requiring fewer total sets of the compound lift to fully exhaust the muscles. For example: on the chest workout day start with flies, isolating your pecs. Transition it to bench press for the compound movement. The end result is that fewer sets of the bench press will be required to fatigue your pecs. 4. Superset is a Smart KeyOne of the smartest way to shorten our workout session and also kick start you fat burning mechanism is to stack an upper body with a lower body movement. This is because one part of the body is put to rest while the other’s working, reducing the total rest time. You could structure your workout in a way which includes a set of push-ups, squats, lunges, shoulder press and burpees, which will help you cut the total workout time in half. 5. Be Honest About Your Rest TimingsStop cheating with yourself by taking longer breaks, which is responsible for unnecessarily prolonging your workout duration without any added benefit of recovery. Breaks between workouts are needed for catching a breath and relaxing the muscles and not for chatting with your buddies, talking on phone, etc. Though these offences look minor but they do make a major impact on the amount of time that you spend in the gym. For any isolation exercise the maximum rest period should be 30 secs while for compound exercises allow yourself a relaxation of 60-90 seconds.So now you have it all! You can start implementing these tips into your workout regime to free up more time for your other chores. It's important to remember that you don't have to sacrifice fitness progress to maintain your daily life.Read More
If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.1. WORKOUT LESS - BUT EAT RIGHTIt’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy and junk food and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains and fruits and veggies as they are packed with nutrients and come with very little calories. In addition, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating.As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT. 2. MAXIMIZE YOUR WORKOUTSPerforming short bursts of intense exercises is a great way of getting a 50 minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time. 3. FREEZE YOUR PRODUCEGoing to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir fries and soups. 4. DRINK MORE WATERThis is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing. 5. SLEEP WELLNot getting around 7 hours of shut eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine. 6. TAKE YOUR MULTIVITAMINSTaking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you are able to take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings and weight gain. ...
It's just 2 weeks from a wedding and you want to lose weight fast? You require a quick fix and turn to the seemingly obvious solution - Crash Diet. Crash or fad diets are the ones which focus mainly on deprivation to achieve extreme weight loss in a short span of time. There seems to be a new fad diet cropping up every day be it master cleanse, paleo, detox diet, raw food diet, etc. While these diets as tempting as they promise that they will help you lose weight faster, but the truth is they are doing our bodies much more harm than good. Read on for reasons as to why you should stay away from these diets.DeprivationAll the crash diets have one thing in common: Deprivation. The deprivation may be in terms of calories, food groups or specific foods, but one thing that remains constant in all diets is that they do take something significant away from your diet. Though this step looks logical, but it really is not a viable one. The main reason behind this is that if you cut an entire food group from our diet plans it is a surefire way to increase the temptations and cravings for it and indulging into them can ultimately result in hampering the weight loss.Food is your foeFad diets make you believe that food is your enemy which is not actually true. Food when eaten in balanced proportions, helps to nourish your body and improve the functioning of the entire system. Instead of cutting the entire food groups the focus should be on the addition of quality foods into your diets. Ranging from whole grains to nutrient dense fruits and veggies, there are plenty of satisfying foods that you can add in your diet to aid the weight loss process.UnsustainableAnother major problem is that the fad diets are unsustainable in the long run. The reason behind this is that our bodies are not build to endure the level of deprivation demanded by these fad diets. For example: if you restrict calories your body starts burning the muscles instead of fats which ultimately makes a negative impact on your metabolism levels. As a result of this at the end of the diet when you step on the scale you might find that you've actually gained weight instead of losing. This type of fad diets are extremely dangerous and can have detrimental effects on your health in the long run including the increased risk of heart disease, damage to arteries and the immune system.The Bottom LineThus, the crux of the above discussion can be concluded that the healthiest and best way to shed off those extra pounds permanently is to aim for 1-2 pounds of weight loss per week. There is no need to rely on "Fast Weight Loss Diets" as they will not be sustainable in the long run. Rather than expecting a transformation overnight try to focus on creating one healthy habit a week. Along with this stop treating food as your enemy and start considering exercise as your friend and you will definitely reach your desired weight loss goals before the special occasion! CHEERS ...
Are you also influenced by "the" latest fad diet trend?? There's always a new "it" diet in trend - be it the popular potatoes diet or the cabbage soup diet! It is always very exciting to believe and try a simple solution to weight issues rather than opting for time tested solution, i.e. to eat healthy and exercise! The main concern here is that - is it possible to have a quick fix for the weight loss issues without the tags of "moderation" and "physical activity"? Actually, No! Fad diets aren't a long term solution and here are some benefits of going fad-free -An Opportunity to Lose Weight with all NutrientsThe main focus of fad diets is on the elimination of key food groups, which can set you up for deficiencies in certain nutrients. Going for cabbage soup diet or gluten free diet requires you to eat the same thing for an extended period and it is obvious that one food cannot be rich in all nutrients. Whenever you plan to opt in for a fad diet you leave behind nutrients which are critical for you health like - protein, vitamins and minerals.Instead, if you go for a healthy way to lose weight, you are likely to have balanced meals, which will not only help you in achieving the goals on a long term basis but also provide you all the nutrients that are required by your body!Realistic and Sustainable Weight LossIf you say no to fad diets, you will be able to focus on tested method for weight loss; Calories Balance - balancing the calories you consume with the calories you burn from exercise! This is nothing new but trust me it is the only method which has been proven by science to be helpful for realistic weight loss and long-term weight maintenance.Fad diets can actually help you in losing weight, but only for a short span of time. Fad diets do the most obvious, which is if you have only 500 calories, you are bound to lose weight! But what is the question of concern here is - how long will you be able to continue the same eating pattern? When you say no to fad diets, you can start examining your current eating habits and make a commitment to swap them for healthier ones.Builds a healthy, happy relationship with foodLike all relationships, a healthy relationship with food takes time, and it’s never too late to start. If you say no to fad diets, it is sure that your food fears are going to die and you will be embracing a healthier relationship with food that is more inclusive. You will be free from the worries of what to eat and what not, which will ultimately result in enjoying a balanced diet most of the time without feeling guilty.So now, its time to forgo the fantasies and actually work if you are really serious about losing weight!...
Everybody knows that 60% of the human body is made up of water. Your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. The imbalance can manifest itself in the form of Water Retention. Water retention is a big road block for weight conscious people as it hinders their long-term goals. Something which can be held majorly accountable for causing water retention in the human body is sodium. Keeping the salt shaker at bay is very good practice, but along with it, there are some other food items as well, which can be held responsible for increasing water retention. Checkout the list now and beware of them!1. Sodium Rich FoodsAs pointed above, salt is the biggest culprit when it comes to bloating. High-sodium foods cause the body to retain water, which can actually balloon you up. Though you know the culprit, but it is not that easy to throw this one out of your diet as it sneaks into almost everything - processed and packaged foods, soups, breads, etc.! Further table salt contain around 40% sodium and when you consume too much salt your body dilutes the sodium with water and retains this excess fluid. Instead of using table salt for enhancing the flavor it is recommended to use spice and herbs to avoid bloating.2. Carbonated & High-Acid DrinksAll the carbonated drinks ranging from sodas to fizzy drinks are responsible for causing bloating since they have carbon dioxide, which is responsible for creating gas in the stomach. Not only this, there are some beverages like alcohol, coffee, caffeinated drinks, tea, and some fruit juices that are high in acid which create trouble for your GI tract ultimately leading to bloating!3. Cruciferous VegetablesCruciferous vegetables like cabbage, kale, broccoli etc. which are considered good for weight loss are also a culprit in the context of water retention. This is because these vegetables contain raffinose, which is a type of sugar that remains undigested until it gets fermented by the bacteria in your gut, resulting in gas and bloating. Though these vegetables cause bloating, but their numerous benefits still point out that they should be a part of your daily diet; what needs to be taken care of is the portion. Along with this, rather than going for raw form its better to steam these vegetables as it will actually make it easier to digest them.4. ApplesApples are high in fiber, which makes it a good choice for people who want to lose weight but along with this, it also contains fructose and sorbitol that are difficult to digest for people resulting in puffy feeling in the body. Apples are great snack as they are rich in nutrition - 4.5g of protein and give you around 10% of your daily vitamin C requirement so it is advised not to stop having it. Rather have them in moderation and time their intake by separating it from your meals!5. StarchesMost products that are rich in starch like potatoes, maize, pasta, wheat, etc. produce gas in human body. They are also high in fats and if you are looking for quick weight loss you should say no to such products. Further it is important to stay away from refined grains like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, with bloating as a result.6. Dairy ProductsIf your body is unable to digest milk or dairy product it might be another major reason for bloating. People who are intolerant towards lactose, their bodies are not able to digest dairy products passing them to the colon where gas is produced by the bacteria, which tries to break it down. So its time to get diagnosed for lactose intolerance and consult a dietitian to ensure adequate consumption of calcium-rich foods.7. LegumesThis is the most common element in our list as everybody knows that beans, lentils, soybeans, and peas are gas-causing foods. Though these small pearls are loaded with protein but they also have quantities of sugars and fibers which our bodies can't absorb. When the legumes you consume reach the large intestine your gut bacteria starts feeding on them, which ultimately leads to gas and bloating in the body. Th quick fix to this problem is to have legumes along with some other grain, which gets digested quickly like quinoa, oats, or rice!8. Spicy & Fried FoodsThe intake of greasy food items like burger, chips, doughnuts, etc. causes bloating in the body as the stomach takes much longer to break down the fats and properly digest them. On top of it, when you have spicy foods, it stimulates the release of stomach acid, which can cause irritation. So its time to listen to your stomach and say no to foods that are high in spices like pepper, cloves, nutmeg and also limit the intake of fried food items.Don't get upset by seeing the list above as it indicates that most of your local grocery store is stocked with nothing but foods that cause water retention. All you need to do is pay special attention to the sodium content of pre-packed foods. As per the guidelines laid by USDA an individual should not have more than 2300 mg sodium/day. Further you will be able to handle bloating by having foods that are rich in potassium and exercising as well. Just sweat it out to get rid of water retention. We hope that from next time you will be more careful when you go for picking up grocery to stay away from water retention and related problems.Read More
They say that your skin is an external reflection of what is going on inside your body, and in honesty, this is not too far from the truth.If having a clear complexion without blemishes and maintaining a youthful appearance is important to you, then it is essential that you eat foods which contain the important skin nutrients and avoid certain detrimental lifestyle habits.1. Get the right nutrientsSome of the most important nutrients for good skin include vitamin A, essential fats, and zinc. High vitamin A foods include sweet potatoes, carrots, dark leafy greens, winter squashes, lettuce, dried apricots, cantaloupe, bell peppers, fish, liver, and tropical fruits, so be sure to get plenty of these foods into your diet.Essential fats can be obtained from nuts- especially almonds and walnuts- as well as foods such as avocado, while zinc-friendly foods include oysters, liver, lamb, sesame seeds, pumpkin seeds, and peanuts.Just be aware that some of these foods are high-calorie foods and should therefore be eaten in moderate amounts- you can still get plenty of what you need for glowing skin by eating them in moderation.2. Limit the bad habitsIt goes without saying that the foods and drinks you probably already know are not good for you should be avoided if you want to have a clear complexion.Try and limit alcohol, coffee, and tea consumption, as well as foods and drinks that are high in sugar and saturated fat. Alcohol and caffeine dehydrates the skin by moving fluid out of the body, which can cause to premature wrinkles, and sugar also hastens the aging process.You need to also avoid exposure to smoke from cigarettes and eliminate toxins from your environment which can disrupt your hormonal balance that is often reflected in how clear your complexion appears. Those pimples that pop up every month are usually related to hormonal imbalances and fluctuations which have a direct bearing on your skin.3. Eat plenty of fresh produceIt is also obvious that having a high intake of fresh fruits and veggies is important for glowing skin . Fresh produce contains important vitamins and antioxidants that help to fight the aging process. You also don’t have to worry about how much fresh produce you eat- the more the better! Fresh fruits and veg help to hydrate your skin as well as giving it a healthy boost through all the macro and micro nutrients that are contained within them.Aim to eat the rainbow of colors from fruit and veg with your meals to get the whole range of minerals and nutrients that your skin will totally benefit from you eating. Try to choose organic also, whenever possible.4. Stay HydratedYou want to avoid dehydration at all costs if you want to keep the wrinkles at bay. Stay hydrated by drinking at least a liter of clean, filtered water a day. If that gets boring, try infusing your water with fruit and herbs, or try drinking caffeine-free herbal teas.If you only drink when you already feel thirsty, it means dehydration has already begun, so carry a water bottle around with you and sip from it throughout the day to keep consistently well-hydrated.5. Vitamin CVitamin C is essential in the manufacture of collagen, a protein that is essential in keeping the skin’s elasticity. It is always best to get vitamin C from food based sources- citrus fruits, as well as bell peppers, dark leafy greens, kiwis, broccoli, berries, tomatoes, peas, and papayas are all great sources of this awesome skin-friendly vitamin. If it is hard for you to get these foods into your diet then supplement with a good multivitamin and mineral supplement.A clear, glowing complexion is possible to obtain by watching what you eat and avoiding foods and bad habits that are not so beneficial. Eating whole foods and avoiding toxins and chemicals is truly the key to skin that glows and remains youthful for longer.Read More
What if I told you there are some incredibly simple tricks to kick start or rev up your weight loss plan? Not fad diets. Not insane workouts. Just some very clever ways to trick your brain. Hard to believe? Read on for tips on how to frame your mind to sculpt your body:1. Eat in smaller dinnerware:Ever noticed the size of plates at a buffet is often smaller than a la carte? It's a way for restaurants to cut costs and reduce food wastage. Our brains perceive the same amount of food served in a smaller plate or bowl as substantial. Large plates make the same serving of food look smaller. It's an optical illusion that's very effective in tricking our brain into believing we've eaten more than we actually have. You can put this trick to use at home. Eat healthy foods like salads in larger plates. Eat desserts in smaller bowls. Use tall thin glasses for high-calorie drinks.2. Be a leftie at the movies:Are you one of those people that can't enjoy a movie without digging into a bag of popcorn? You're not hungry, the popcorn is stale, but you eat it out of habit. Try eating with your non-dominant hand. You'll find it slows you down considerably and the amount of buttery salty popcorn you eat is substantially less. 3. Switch off the idiot box:Are your mealtimes centered around the television? This is a distraction that can easily lead to overeating. Your brain is so wired with the images and sounds from the TV that it does not perceive a sense of satiety and you end up chomping down on food without stopping when you're full. Instead, make mealtimes all about the food. Relish what you're eating without distractions.4. Go grocery shopping when you're stuffed:You're more likely to buy unhealthy, sugar-loaded, calorie-dense food when you're hungry. Do your grocery shopping after a heavy meal. It's easier to exercise your willpower and buy only healthy food when you're feeling full. This will mean there are no unhealthy snacks to reach out for at home. You can't eat what's not there.5. Mirror, mirror on the (kitchen) wall:Something as simple as a mirror on your refrigerator or in your kitchen can influence your eating habits. Seeing your reflecting just as you're about to reach for the cream cheese can be the signal your brain needs to stop and make a healthier choice.If you want to lose weight and keep it off, you'll have to try every trick in the book. These are five easy to implement tips, but they're not going to work in isolation - diet and exercise will have to part of the plan.Read More
Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there's no tomorrow and still doesn't gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you're doing wrong? Here are 7 eating habits slim people embrace - the secrets to their staying healthy, feeling fit and looking like a million bucks.1. They're smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you've consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.4. They eat slowly, relishing the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don't overeat.5. They exercise portion control. Eating one slice of pizza isn't nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they're indulging in high-calorie foods.6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water - the elixir of life - it's calorie-free, it's good for your skin, it keeps you hydrated - the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they'll eat healthy food. Next time you go grocery shopping, make note of a slim woman's cart - more often than not it will be filled with fruits and vegetables rather than processed or canned foods.Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who'll be looking at you with envy....
Forget the treadmill or the aerobics classes. More people are now catching on to how cycling- whether it be the traditional way outdoors on the open road, or using a static bicycle in the gym for a cycling or “spinning” class- is one of the lesser known, yet highly effective exercise methods for losing weight. Taking up cycling is a fun and enjoyable form of movement that can also lead to many health benefits- including weight loss. By cycling every day, it is possible to tone the body, improve overall fitness and start to lose the excess kilograms in a steady and healthy way.The way that cycling can kick-start your weight loss efforts is through a combination of factors. Firstly, it is a low-impact sport which strengthens your hip muscles, hamstrings, glutes and quads, and the stronger these large muscle are, the easier it is for your body to burn fat.Second, cycling also requires doing short sprint workouts that are known to effectively increase levels of human growth hormone, which helps to boost lean muscle and burn fat. Finally, when cycling, you also do interval training (spurts of activity and rest) that increases your body’s metabolism, so you keep burning fat even when you aren’t cycling. It doesn’t get better than that!Like all forms of safe weight loss, the results you achieve will depend on the amount of effort you put in. To lose 1kg a week (which is a safe and healthy weight loss speed), you will need to develop a cycling routine that is consistent (at least 3-4 times a week). You will also find that your weight may not change dramatically at first because your muscle mass will first increase from the strengthening of your muscles that happens though cycling. This will mean the numbers on the scale won’t change- even though your body shape will from becoming more toned.The great thing about cycling is that it can be easily integrated into your current lifestyle. Start riding from place to place rather than taking your car. Or set up a stationary bike in your living room, and burn calories while watching your favourite TV show. The ease of being able to cycle in different situations also means you can have plenty of variety in your exercise routine, and many people soon find they become quite addicted to the cycling rush.You will also need to combine cycling with a healthy diet to get the results you want to achieve. Cyclists benefit from having more protein in their diet to keep hunger at bay and to kick start their metabolism before a ride. Don’t skip meals when regularly cycling, and eat a protein rich meal combined with healthy “good” carbohydrates within thirty minutes of completing a ride. The powerful combination of a well-rounded diet with managed portion sizes, avoiding junk food and sugary snacks, drinking plenty of water, along with a regular cycling routine will see you reaching your weight loss goals before you know it!...
Cumin seeds/Jeera is the dried seed of the herb Cuminum cyminum, a member of Apiaceae family commonly known as the celery, carrot or parsley family, a family of mostly aromatic plants with hollow stems. Cumin seeds are used as a spice for their distinctive flavor and aroma. It is globally popular and an essential flavoring in many cuisines, particularly South Asian, Northern African and Latin American cuisines. These seeds are very famous for their medicinal benefits having spicy flavour and slightly bitter taste. It has lots of pharmacological effects on the human body health because of its medicinal properties including anti-tumour, anti-diabetic, anti-epileptic, immunologic, antimicrobial and etc activities. Let's explore some of the major benefits of including cumin seeds in your daily food intake in detail -1.Fastens the weight loss processDaily intake of cumin water helps to aid the strategy of weight loss. It helps to do so by stimulating the appetite and also removing the toxins from the body. It treats various digestive disorders like bloating and gas, which are also a hindrance to effective weight loss strategy!2. Boosts metabolism levelsWant to boost your metabolism levels, which are responsible for faster weight loss? Cumin is said to increase the heat in the body thus making metabolism rate higher and more efficient!3. Improves the working of digestive systemThe presence of thymol and other essential oils in cumin seeds stimulate the salivary glands thereby helping in the better digestion of food. Apart from this, it strengthens a sluggish digestive system. Hence, if you suffer from indigestion/constipation problems try to include timely intake of cumin water to improvise it.4. Detoxifies your bodyDetoxification of the body is also very important for a healthy living. Cumin seeds are full of dietary fibers, which remove the toxic materials in the body and also cleanse the skin to make it clean, fresh and rejuvenate.5. Promotes better sleepCan’t sleep? Cumin seeds are here at your savior. Regular intake of cumin water helps in treating the sleep disorder and enhances the sound sleep, which is also a requirement of an effective weight loss regime. So have a glass of cumin water to ensure healthy sleep patterns!6. Regulates blood pressure & heart rateCumin seeds have a high level of potassium, which owns the responsibility of maintaining the electrolyte balance in the body. This mineral not only helps in the regulation cell production but also helps maintain your blood pressure and heart rate. The regulatory properties of cumin make it a must have for patients who have heart disease to keep it under control and others as it helps to prevent such diseases as well.7. Targets whole bodyCumin is rich in the flavonoid phenolic anti-oxidants like zea-xanthin, carotenes and lutein which have lots of beneficial effects on the body - reduces swellings, relieves breathing difficulties, improved bowel movements, relief joint infections, treat umbilical hernia, treat intestinal diseases, eyes problems and toothache!To ensure that you don't miss your daily intake of this super seed, have a glass of cumin water in the morning. It is very simple to make it, just follow the simple steps: -IngredientsCumin seeds 1 tspWater 250 mlMethodFIRST1. In a glass, soak the cumin seeds overnight.2. In the morning, strain it into your cup and enjoy.SECOND1. Take a pan and add 1 teaspoon cumin seeds to it.2. Heat it a little on low flame for about 5 seconds.3. Now pour water into it and let it boil.4. After boiling, let it be covered and kept aside for about 4-5 mins.5. Strain it into your cup and enjoy it warm.6. You can add honey or a pinch of salt into it as per your requirements!TipDon't forget to take this in the morning to boost your metabolism and eventually lose weight faster!...
You’re counting your calories, you know how many carbs, fats and proteins you’re taking every day and you’re working out pretty much all the time. However, there’s still some weight that doesn’t seem to budge. The reason for this may be your salt intake.You’re probably consuming too much salt.But here’s the deal…Your body needs sodium to function. Sodium can be obtained through salt. Your body doesn’t need too much salt though – just the right amount of it. Too little to zero may cause health complications and too much may cause water retention. Water retention can increase your weight and even negatively affect your weight loss efforts.Why water retention is bad?Salt retains water in the body and this is often one of the major causes of weight gain. Furthermore, it can also lead to dehydration.When you’re working hard to lose weight and your sodium levels are high, the salt you consume will inhibit water from performing its vital functions in the body. Therefore, it will not work on your metabolism and burn calories; it will only remain stagnant in your body thus, taking a toll on your weight loss goals.There’s also another connection between sodium and your weight. When you consume salty foods, you begin to feel thirsty because your body gets dehydrated. Some people tend to quench their thirst with high-calorie beverages such as soft drinks, energy drinks and other store-bought fatty and sugary drinks.Salt also amplifies the taste of certain food items. This may result in overeating.How much is enough?You cannot survive without sodium, but modern day research shows that the average American consumes more than 3000 mg of salt per day – that’s double the recommended amount!The American Heart Association recommends consuming 1500 mg of sodium (salt) per day. Processed food and snacks consist of heaps of salt so be sure to check the packaging and find out how much salt a serving contains before having something.How you can reduce salt from your diet?Your best bet would be to prepare your meals at home. This gives you complete control of all the ingredients you add into your meals.Additionally, consider making the following changes in your lifestyle:Throw away all store bought cookies, chips, crackers and other salty snacks - Processed junk is always packed with sodium. There are many cleaner alternatives for processed junk food. For example, instead of having packaged chips, try oven baked sweet potato fries. Season with a pinch of sea salt; add some herbs and this could make a healthy and delicious snack!Get rid of store-bought salted nuts - The obvious alternative for this is consuming raw and unsalted nuts as snacks. Nuts can be used to prepare a variety of healthy snacks as well.Ease into a low-salt lifestyle - If you are used to having a lot of salt in your food, first focus on getting rid of all the junk food in your pantry. Switch to a light salt or try adding your favorite spices to your food to add flavor. Avoid making drastic changes as this may make your new health choices less sustainable.Read More
Let's face it, there's a stigma attached to being overweight. Whether it's the waif-like Miley Cyrus who is in her 20s or the emaciated looking Demi Moore who is well into her 50s, pictures of skinny celebrities are thrust in our faces every day. We are constantly reminded that thin is equivalent to rich, successful, famous, and beautiful. Our culture makes it hard for overweight people to have good self-esteem and confidence. Naturally thin people may not realize this, but overweight people struggle with body image issues all their lives. This lack of confidence and feeling of inferiority makes it all the more difficult to stay motivated about pursuing weight loss.Weight loss is much more complicated than just eating less and moving more. Many people oscillate between weight loss and weight gain all their lives, and in essence, end up losing and gaining the same pounds over and over again. The battle is often in the mind. The good news is that weight loss can have a domino effect on confidence. As you lose weight and start looking and feeling healthier, you are more energetic, your clothes fit better, you start getting compliments, and your confidence is at an all-time high. A confident person is more likely to stay motivated about a diet and exercise regimen.Low self-esteem and lack of confidence leads to stress, and stress is known to increase the level of the cortisol hormone in the body. Cortisol is directly related to abdominal obesity. Break out of this vicious circle. Use these tips and tricks to boost your confidence and stay committed to your weight loss plan:1. Don’t wait for the perfect weight: Invest in yourself now. Wear nice clothes and makeup to look good and keep your spirits high.2. Perfect that posture: Slouching shoulders do nothing for your figure. Stand straight and tall to look your thinnest and feel more confident.3. Trim those tresses: Take the advice of an expert hairstylist. Some styles instantly make your face look leaner, and a trendy new look may be just the lift your confidence needs.4. Go shoe shopping: Buy a pair of heels that will give you extra height to enhance your silhouette as well as your confidence.5. Fake it till you make it: Well-tailored clothes that fit well can make you look skinnier than you are.6. Ditch the tight clothes: Ill-fitted clothes are uncomfortable and a constant reminder of your weight. Wear clothes of the correct size for comfort and confidence.7. Experiment with your look: What are the styles and colors that hide your bulges? Perhaps layering makes you look slender? Maybe black makes you look lean?8. Invest in accessories: A nice handbag, a great pair of shoes, or an elegant set of earrings can instantly lift your mood and do wonders for your self-esteem, and unlike clothes, they'll still be usable when you've reached your goal weight.Weight loss and confidence are deeply intertwined. Confidence can help accelerate weight loss and losing weight increases confidence. Don't let your confidence take a beating because you're not at your ideal weight. Embark on a healthy weight loss plan with confidence. Going from overweight to a normal weight will not only result in better physical health but also a more confident you!Read More
The world is finally beginning to understand that our bodies have been evolved to stand and walk and not to sit. Our earliest ancestors walked frequently on the ground and climbed trees and this allowed them to easily adapt to changing habitats and environments.Unfortunately, the modern world has made sitting more comfortable and tempting. Studies show that most people, on average, sit for about 7.7 hours each day – that’s almost the amount of time an adult spends sleeping! There are some people who may even sit up to 15 hours a day.Martha Grogan, Cardiologist at the Mayo Clinic, states that a sedentary lifestyle can increase one’s risk of heart disease. In fact, she mentions that the risk of heart disease for people who spend most hours of their day sitting is just as high as smoking. However, the negative effects of a sedentary lifestyle don’t end here.Too much sitting is linked to a myriad of health problems associated with weight gain, which not only includes heart disease but diabetes too. If you’re sitting for more than 7 hours a day, you’re obviously not active during this period. Sitting too much reduces the activity of lipoprotein lipase, an enzyme which aids in the metabolism of fat.Your blood sugar levels spike each time you have a meal. Your body goes under a calorie-storing mode for four hours. However, studies show that people who reduce their activity i.e. by sitting more, experience increased blood sugar spikes. This can become detrimental to the body and increase your risk of type-2 diabetes.In addition, a large study with 800,000 participants which compared people who sat the least with the ones who sat the most found that people who sat more had a 90 percent high risk of cardiovascular disease, 112 percent higher risk of diabetes, 147 percent higher risk of death lead by a cardiovascular problem and a 49 percent higher risk of death by any cause.Standing more is the only solutionYour body is designed to stand upright and move around, therefore, to counteract the sitting disease, you need to stand more. Even if you exercise an hour every day, the effects of sitting for more than 7 hours a day cannot be negated.Researchers at the University of London have found that those whose occupation primarily involves standing and/or walking have a roughly 32 percent lower risk of early death compared to those involved in sedentary jobs.Furthermore, you burn more calories while standing because it involves more muscular contraction, especially in your thigh area. This improves your vascular health and your blood sugar levels.To reduce sitting time, try the following tips:1. Always take the stairs and walk up when you’re going on an escalator2. Stand when you’re taking public transport, such as buses and trains3. Alternate standing and sitting while working and set a reminder to get your tush off the chair every 30 minutes4. Set up a standing workstation to do some of your work on and to take calls5. Consider switching from TV time to more active hobbies6. Instead of having a meal when you meet up with your friends, go to the beach or the park for a walk instead7. Walk for a little during your tea breaks8. Instead of calling your co-worker, go to his or her deskRead More
Myth: Long periods between meals slows the body to starvation modeFact: The starvation response is a term for reduced rate of metabolic activities and organ functions. It occurs when:Food intake is drastically reduced or eliminated over many days and weeks. However, if a meal is skipped or ritual fasts are performed, the body does not go into starvation mode.Digestion uses about 10% of the daily calories in a 24 hour period. If normal eating does not occur, there will be a slight decrease in calorie usage due as less time is spent breaking down the food. However, there will not be the process of energy conservation or the decrease in organ function that occurs during starvation.During true starvation mode, the decreased need for calories equals about 200-300 per day and the calories are provided to the body by the breakdown of fat and muscle tissue.Myth: Low Carb Diets Help with Quick Weight LossFact: Dramatic restriction of carbohydrates may temporarily show a quick drop in the number on the scale but it is not because of a loss of body fat or a change in body structure. This is due to:1. Carbohydrates have water in their chemical structure and can hold more water than other energy sources.2. Drastic restriction will cause a temporary loss of weight due to a loss of water and possibly lead to a measure of dehydration.3. There is no loss of body fat from these diets, which is the main objective of weight loss. To lose one pound of fat which equals 3500 calories, it requires either eating fewer calories or using more energy from exercise.4. Carbohydrates are an essential source of energy for the body and should not be eliminated nor should they be consumed in excess.5. Fad diets do not ultimately succeed, as they are not in keeping with the way the human body functions. With this type of diet, it is common to increase fat intake as a result of the decreased levels of carbohydrate, with the fat contributing far more calories.6. Individuals can also find themselves becoming tired, as the primary energy source of the body, carbs, has been restricted. Water in the body is tightly regulated and will eventually return to normal levels, and with that, the weight itself will return.Myth: Obesity is Due to a Thyroid ProblemFact: Thyroid problems and their metabolic effects are uncommon with the exception of women over 60. Obesity itself is what causes changes in hormones such as:1. Insulin (conversion of glucose to energy)2. ghrelin (feelings of hunger)3. leptin (feelings of fullness)These hormones ARE produced in the over-weight or obese person but the cells of the body become resistant or insensitive to their effects. The result of this is:1. Muscle tissue which make up 35% of a woman’s body and 45% of a man’s body become resistant to insulin resulting in aA. Higher level of sugar in the blood possibly diabetes.B. The unused glucose is converted to body fat which increases the problem of excess fat2. The job of ghrelin is to let you know that there isn’t any more energy in the blood for the functions of the body; it’s telling you to “feed me”. If you don’t, the body will consume its own fat stores (that’s normal) but more importantly muscle tissue, and that’s bad.3. The job of leptin is to tell you that enough food has been consumed for the body’s needs, and any more will just be converted to fat, “stop eating”.The over-weight person is not getting these signals correct because they are overweight, not that they are over-weight because their hormone levels are insufficient or poorly acting.Myth: Gluten is bad for youFact: Gluten is the protein found in grains. And while a very small percentage of the population is allergic to this protein, there is no negative effect on everyone else. The protein in plant based foods is incomplete (lacks all the amino acids to maintain muscle tissue) and must be combined with a different plant based protein such as:Rice or wheat (lacks lysine but has methionine)andBeans (lacks methionine but has lysine)To eliminate gluten from the diet is unnecessary. And for those who are vegans or don’t consume enough protein from animal sources to supply sufficient dietary protein, the muscles of the body will have no chance to be replaced during normal growth of cells with lean body mass and the shape of the body will suffering.Read More
Running is a great way to lose weight and in particular body fat. Running as an activity falls under the category of aerobic exercise as it:A. Increases the heart rate!B. Increase the rate of breathing and thus the amount of oxygen transported to the muscles!The importance of these two factors is that they enable the body to begin to use body fat as the primary energy source instead of glycogen. In the beginning of your run, stored carbohydrates in the muscle are the energy source. This lasts for about 30 minutes until the amount of glycogen is reduced by 30%While you can’t measure the reduction by yourself, it occurs when your heart rate -A. Rises to a level above 65% of your maximum heart rate which is, 220 - Your Present AgeB. The time spent exercising reaches about 30 minutesAt this point, your body will automatically shift to using a fat tissue. The reason that this happens is to preserve the glycogen remaining in the legs and buttocks for general use when you stop running.Calories UsedThe act of running by definition means that at a given point in time, both feet are off of the ground at the same time while walking always maintains one foot on the ground. This extra effort of propelling yourself into the air requires more calories to be used and thus causes more weight to be lost during your run. And while it is true that walking briskly will cause your heart rate to rise to a level that may be equal to running, walking uses fewer calories than running. The number of calories that a person, either man or woman will use is determined by:A. Your body weightB. The length of time spent runningC. The speed at which you runRunning is usually done at a rate of greater than 4 miles per hour and will burn about 500-600 calories per hour for an 180 lb(82 kg) person. To calculate your own rate, multiply the percentage difference between your weight and this subject. For example, if you weigh 135 lbs. (61 kgs), that is 25% less in body weight and so would use 25% fewer calories or about 375-450 calories per hour. A person weighing 225 lbs. (102 kgs) would use 25% more calories or 625-750 calories per hour.Running faster will burn more calories as it takes more energy to increase the speed. However, the increased speed that causes a moderate increase in the use of calories, also causes an increase in the heart rate as well. There comes a point at which running stops being an aerobic exercise and becomes an anaerobic one due to the heart rate being too high. At this point, the body stops using fat as the energy source andA. Goes back to using glycogen for energyB. Begins to use muscle tissue as an energy sourceImagine the shape of well-trained marathon runners. They not only have lost most of their body fat due to high energy running, but also have lost most of their muscle mass as well. If 65% of your maximum heart rate is the low end of the correct heart rate range, the upper end of the range is 80%.A moderate rate of running will enable:A. Maximum fat loss to occurB. A greater amount of exercise to be done without fatigueC. A shorter recovery period prior to you next session allowing for the most weight loss to occur.“Running yourself into the ground” won’t cause the most weight loss possible. But rather the more that you run in total, the more weight you will lose!Read More
The word calorie is often viewed in a negative light, as in the fewer the better. A calorie is a measure of energy that while many people are trying to reduce the number that is in their diet, the reality is that to sustain life, a certain number are necessary to consume each day. Is there a way to determine how many are needed or what type are needed? Yes is the answer to both questions.The number neededTo determine the necessary quantity of calories is very simple, multiply your weight in pounds times 10 or in kilograms times 22. This is the TOTAL that is needed on a daily basis to maintain your current weight. To lose weight, you must either eat fewer than that number or add exercise to your daily routine in order to use more calories than that number.Uses for caloriesThe calories that you need on a daily basis are simply to maintain your body the way that it is now, which is known as your metabolic rate or simply your metabolism which means:1. The continual function of your brain, heart, and all of the other organs of the body. In fact, the brain itself uses 25% of your daily needs. This total represents 65% of your normal requirement.2. Maintaining the shape and tone of the muscles of the body use 25% of the day’s total.3. Maintaining the normal body fat which exists mainly as a long-term energy source uses the remaining 10%.Types of caloriesWhile the total number is of primary importance regarding body functions, calories are found in three different forms with different primary purposes1. Carbohydrates: The primary use is as a short-term energy source with the length of time being up to about 2 hours. Simple carbohydrates found in fruit are absorbed and used in minutes whereas complex carbohydrate must first be digested and take longer to be absorbed and used.2. Proteins: These are used to build the muscles of the body which control how we move.3. Dietary fats: The primary use is as a building block of the trillions of cells in the body and also to transport some of the vitamins that are provided by food.The percentage that you should eat of each type is equal to the uses outlined above; 65% of your calories should come from carbohydrates, 25% should come from protein, and the remaining 10% from dietary fat. Part of the problem with weight control and obesity is that commonly, people eat 45% carbs, 45% fat, and 10% protein. Reducing the number from fats and increasing the number from carbs, will allow for a greater amount of food to be eaten, while at the same time reducing the total number of calories in the diet.Timing of mealsThe amount of time necessary to digest and absorb a meal is 1/12-2 hours. Hunger and fullness are controlled by two hormones and this cycle normally lasts for 3-4 hours. Everything put into the stomach will be digested all at once; there isn’t an order to it. The idea is to eat enough energy now that lasts for 3-4 hours and then repeat at that time. If more calories are consumed than needed for that time period, the extra will be converted and stored as body fat. By eating smaller meals more frequently, hunger can be avoided and the creation of fat deposits can be avoided. The idea of eating large meals with long time periods in between does not keep hunger from returning as the stomach has been emptied after two hours and thus the hunger hormone will return. But the number of calories eaten in excess of the amount needed for the 3-4 hour window will be deposited as fat. Portion sizeA portion of food equals the size of your fist which is 3 ounces (84 grams) for a woman and 4 ounces (112 grams) for a man. This is for both proteins as well as carbohydrates with one of each making a meal. Some people will see this as a small amount of food, but the hunger hormone (ghrelin) stops being produced as soon as food enters the stomach and the fullness hormone (leptin) will start being produced in 5-10 minutes. This cycle lasts for 3-4 hours when hormone sensitivity is normal. Obesity disrupts the body’s sensitivity to the hormones. Obesity does not occur because of hormonal problems, the opposite is true, hormonal problems results from obesity.Read More
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