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.Dec 09,2019 0
Detoxification, or detoxing as it’s commonly known, has earned a bad reputation. many people think of detoxing as 7, 14, or even 21 days of drinking nothing but liquids. these short-term, high-effort, and nutrient-poor diets are ineffective at best and dangerous at worst. in fact, the human body is designed to detox itself every day through the gut, kidneys, skin, liver, and lungs. when detoxing is done in a healthy and safe manner, it can remove toxins from your body, improve immunity, slow down aging, increase energy, give you radiant skin, and help you lose weight. here is an easy 6-step detox that you can incorporate into your daily routine: 1. drink plenty of h2o: the human body is made up of 60-75% water. drinking water is the easiest and the best way to detox. what you’re essentially doing is helping your kidneys flush out waste from your body. the aim should be to drink eight 8-oz glasses of water a day. keeping well hydrated also does wonders for your skin and helps weight loss by keeping hunger pangs at bay. 2. work up a sweat: if you’re spending all your time in an air conditioned environment, you’re missing out on a natural way to detox. sweat is one of the body’s primary ways of getting rid of toxins. make sure you sweat when you exercise. spend some time outdoors. if you have access to a sauna, use it to get those beads of sweat rolling and expel those toxins from your system. 3. take a deep breath: poor posture and bad breathing habits keep our lungs from inhaling enough oxygen and expelling all the carbon dioxide. try some yogic deep breathing exercises, preferably in the fresh air, to expel toxins via the aerial route. 4. go organic: are you aware of how much of your food comes out of cans, bottles, and boxes? any food that is processed in a factory has chemicals, preservatives, and additives that accumulate in our bodies. organically grown food is free from pesticides. for a natural way to detox, cut down on processed foods. make fruits and vegetables a big portion of your diet – their high fiber content helps regulate the bowels and flush out toxins via the digestive system. 5. spice it up: turmeric, cumin, cloves, mustard, ginger, garlic, saffron, red pepper, cardamom, cinnamon, and cilantro are an inherent part of indian cuisine. they also happen to be excellent detox spices that are antioxidants and help the liver drive out toxins from our bodies. use these traditional indian ingredients in healthy recipes to help your body detox. 6. strike a pose: the systematic stretching and compressing of muscles in yoga stimulate the circulatory, digestive, and lymph systems of the body and helps them to cleanse and detox. in fact, exercise of any kind helps the body detoxify itself by breathing, sweating, circulating, and stretching. try these simple detoxing techniques to cleanse your body and restore its balance. you’ll feel more energetic, you’ll sleep better, you’ll look younger, and you’ll probably drop a few pounds in the bargain.Dec 02,2019 0
It’s not surprising to believe that commuting to work by bike or on foot will surely contribute towards your weight loss goals. though this is really effective but not the most optimum option owing to distance and time problems. don’t worry! new studies have shown that the same theory holds true for public transport as well. people who opt for public transport no matter how much they exercise or not they are likely to weigh 5-7 pounds lesser than people who commute via cars! this is simply because public transport involves a greater level of incidental physical activity like – walking from your home to the station, standing in a busy train carriage, sprinting up down the station stairs, etc. the related research was conducted in university of east anglia’s norwich medical school and the university of york; over more than 4,000 individuals in a three-part survey conducted between 2004 and 2007. the results of the study indicated that people who switched to travelling via public transport after previously commuting by car lost an average of 0.32 units – equivalent to around 1 kg – from their bmi over the period. this is mainly because you consider the activities related to public transmit more as a daily chore and you don’t even notice the amount of calories you are burning which ultimately contribute in weight loss! benefits some of the major ways in which inclusion of public transport in your daily life can prove helpful for weight loss are:- 1. daily workout you are working out on a daily basis and that too even without noticing it. repeating the activities on a daily basis make a deep impact on your body and weight. it has been analysed that people who commute using public transit for 30 or more minutes, have a reduction of around 2.25 bmi units, or around 7 kg (over one stone) over a period of 4-5 years. 2. controlled eating if you want to travel with public transport you have to be more punctual which automatically results in the controlled and timely intake of food. having food at the right time also plays a major role in boosting up the weight loss process. so indirectly public transit also helps you balance you food intake levels. 3. social support when travelling via public transport you are likely to meet people of similar mindset which results in building up a community for social support. social support from the community helps to increase the dedication and motivations towards weight loss goals accomplishment. so this makes it clear that public transit not only plays an active role in contributing positively towards economic and environmental benefits but has a major health significance as well. the above findings act as a motivation for all weight watchers commuters to opt for sustainable modes of transport.Nov 29,2019 0
All exercises are good, but when talking specifically for weight loss, it’s really hard to beat brisk walking. this activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. it is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. scientists at the university of pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits. not only this, another american study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older. benefits of brisk walking some of the major benefits of including this activity in your daily workout regime are highlighted as under:- 1. it works even when you’re at rest high-intensity workouts like brisk walking stimulates effective “after-burn” in comparison to low-intensity workouts. even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting! 2. keeps you dedicated towards your goals the simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. it has been highlighted by certain studies that brisk walking can actually get you high. there is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. that happy sensation you had after your last race makes you want to go for another, right? 3. time-efficient and convenient you can do it alone. you can do it almost anywhere. you don’t need any equipment beyond a pair of running shoes. these are some of the reasons, brisk walking is the best workout for weight loss – it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime! how long should you walk each day to lose weight? on an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. normally a person walks about 4500 steps daily for his regular chores. it is suggested to increase your walk timing by 5 minutes every 2 weeks. if you follow this workout plan religiously, in just 3 months the results will speak for themselves. types of walking if you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:- 1.nordic walking this type of walking uses ski-like poles. john pocari, a professor from the university of wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it. 2. mall walking also known as “mallercise” in u.s., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab. 3. treadmills treadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. it is really suitable for people with terrain and back problems. for better results set them on a slightly incline level. thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!Nov 20,2019 0
Honey, often described as the nectar of the gods, is a thick, sticky, golden liquid produced by bees. honey is a natural sweetener, but it is not calorie free. in fact 100 grams of honey has about 300 calories (sugar has about 400). what makes honey better than sugar? honey is natural and less refined than sugar. it is sweeter, so you need less of it to sweeten things. honey contains nutrients like b vitamins, zinc, and antioxidants. it is anti-bacterial, anti-inflammatory, and immunity boosting. the body has to spend more energy digesting honey and it is less likely to be stored as fat when compared to sugar. honey has a lower glycemic index than sugar and is suitable for diabetics. it doesn’t contain additives and preservatives, and last but not least, honey has more flavor than sugar. how can honey help with weight loss? one of the hottest weight loss trends these days is honey, cinnamon, and lemon. cinnamon is an appetite suppressant, lemon kick-starts digestion, and the natural sweetness of honey causes your brain to stop sending sugar-craving signals. this makes honey, cinnamon, and lemon a potent weight-loss trio, and this is perhaps the single most important metabolism-boosting detoxifying drink you can sip every day to lose weight. when should honey be consumed? you should aim to replace all refined sugar with honey, but first thing in the morning, make yourself a cup of this weight loss elixir: add half a teaspoon of cinnamon powder to boiling water, allow to cool, add lemon juice, and stir in one teaspoon of honey. this concoction provides amino acids and minerals that are essential for good metabolism, regulates your digestive system, and keeps you energized. during the day, if you are craving unhealthy food, drink a cup of this honey, cinnamon, and lemon potion to effectively control appetite and prevent snacking on junk food. eating anything just before or immediately following exercise is not a good idea, but this mix of honey, cinnamon, and lemon water is an excellent choice for instant energy and to amplify the effects of your workout. our metabolism is at its lowest when we are sleeping as the body recognizes this as a resting state. british pharmacist mike mcinnes invented the hibernation diet – a simple way to lose weight while sleeping! it is as easy as taking a spoonful of honey in warm water at bedtime. he found that this fuelled the liver, speeded up metabolism while sleeping, and reduced the level of stress hormones in the body that lead to fat storage. what are the other benefits of honey? since ancient times, honey is known for its medicinal uses. warm water with lemon and honey is used to sooth sore throats and disinfect the mouth. honey is also used as a laxative and has been used to dress wounds, burns, and ulcers. honey absorbs moisture and is even used as a cure for nappy rash. which honey is best? some of the better varieties of honey you can look for at your local health food store or supermarket are sidr, hymettus, beech honeydew, heather, tualang, manuka, ulmo, and slovenian. raw honey is considered superior to commercial honey, but may not be easy to source. honey that is local to your region is more likely to boost immunity against seasonal allergies, but honey from new zealand is known for its exceptional quality. the best quality honey is 100% pure and organic. honey will not make your weight magically disappear, but if you are trying to get in shape, it is a smart choice. honey has a distinct edge over the empty calories of refined sugar. it can speed up a sluggish metabolism and satisfy sweet cravings. in combination with a healthy diet and plenty of exercise, honey can help you attain and maintain a healthy weight.Nov 16,2019 0
We all are aware that stress can have a negative impact on our overall health and well-being, but a lesser known fact is that stress can also contribute to weight gain and difficulties in being able to lose excess weight. this makes it more important than ever for the health conscious person to be able to manage their stress effectively. so let’s take a look at how stress causes our bodies to gain weight. crazy cortisol basically, when we are stressed, our body produces the stress hormone cortisol. whilst we do need cortisol in small doses to be able to function appropriately in emergency situations, having cortisol consistently running through our bodies (as is often the case in our modern lives) can have some serious negative consequences. cortisol slows metabolism, affects blood sugar level, interferes with insulin secretion, increases fat storage – especially around the midsection- and promotes cravings for fatty, salty and sugary foods. it does this in its role to protect us. back in the day when we hunted and gathered in the wild, we needed cortisol to help us to flee from dangers such as lions and tigers chasing us. these rare occasions when cortisol was needed ensured that we didn’t just freeze and get eaten- but instead had the endurance and energy to run for our lives (literally!). cortisol on modern life the problem is, our bodies don’t know the difference between the dangers from a tiger chasing us, and modern everyday stressors such as crazy deadlines, personal crisis, tests and exams, and racing to meetings on-time. all of these situations cause the same spikes in cortisol that running from a tiger caused- but not just once in a while. every day, all day (for some people), there is cortisol running through our blood streams wreaking havoc with our systems. plus, if you are stressed, you can’t relax and get the rest you need, which further spikes cortisol production – creating a vicious cycle. so what can you do to minimize the production of cortisol and to manage your stress appropriately? managing stress with herbs there are a number of methods that are easy (and not too stressful!) to incorporate into your life. there are various herbs that you can take to nourish your nervous system – depending on whether you want to strengthen and restore it, or to encourage calm and relaxation. try adaptogens such as ginseng or holy basil, or relaxing herbs such as chamomile and lemon balm. you can often brew these herbs into a relaxing tea- take 5 minutes out of your busy schedule to drink it while taking a breather and relaxing during your hectic day. load up on calcium it can also be beneficial to get plenty of calcium, which has a calming effect on the nervous system. calcium stores can be depleted by cortisol, so it is a good idea to load up on calcium-rich foods such as leafy greens or bone broth during dinner. cut back on caffeine it is also recommended that you avoid caffeinated beverages as much as you can as these can affect your sleep patterns and your overall nervous system function. explore coffee alternatives such as black tea, green tea, yerba mate, or rooibos to replace your usual caffeine fix. if you are struggling with weight loss and know that you also lead a stressful life, then finding ways to minimise stress and maximize relaxation opportunities is key to really being successful in your journey.Nov 08,2019 0
Almost everyone experiences cravings at some time or another. while sometimes our cravings can seem to overtake our rational thoughts and make us want to eat foods that we know are not good for us, they are not always a bad thing to be scared of. more often than not, cravings can be a way that your body is telling you something. maybe you are lacking in a particular nutrient which is why you are craving a particular food. the best thing you can do is to honor your cravings by getting to the root cause of them, and finding out what your body really needs. 1.you need an energy boost if you are craving sugar or refined carbohydrates, then the reason for this could be because your body is looking for a quick energy fix. the need for extra energy can come when you are feeling tired, and is the reason we often crave sugary foods in the afternoons towards the end of our busy days. you might feel like you must have a chocolate bar for example. what the body is really wanting is a quick fix to help get you through the rest of the day. the best way to avoid having sugar and carb cravings is to make sure you are getting enough sleep each day, and that you eat after doing exercise when you body’s energy reserves are lowest. you should also try and eat meals that provide sustained energy by eating foods that are low in glycemic load. to create a meal of low gl, whole unprocessed foods such as whole grains, vegetables, and beans are great choices. they are high in fiber, which is particularly important because it moderate the speed at which the sugar is absorbed by the body. also, make sure you include a moderate amount of good fat and lean protein to slow down absorption and increase satiety. 2. maintaining balance our bodies are remarkable and are always trying to maintain a state of equilibrium and balance. however, we sometimes will make food choices that upset this balance and your body then tries to compensate for this by sparking a craving for a food that can balance this out. for example, when we eat too many yang foods such as red meat, salt, and egg- our body will want some yin foods to restore balance. sugar and alcohol are extreme yin foods that our body would usually crave when trying to balance out the yang overload. armed with this knowledge, you can reduce your sugar cravings by eating less extreme yang foods and instead, choose foods that are more neutral on the spectrum. examples are whole grains, fish, sea vegetables, beans, root vegetables, and winter squash. 3. nutrient deficiency cravings can be a sign of nutrient deficiency. for example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine. cravings for different flavor or texture can translate to a lack of various nutrients. if you are craving something crunchy, try eating apples, rice cakes, plain popcorn, or nuts and seeds. to alleviate sugar cravings, try eating fresh, whole fruit, have a wheatgrass shot or try having baked sweet vegetables such as carrots or sweet potatoes. salt cravings can be alleviated by eating olives, pickles and pickled vegetables, tabouli, hummus or edamame with sea salt. healthy creamy cravings can be satisfied by eating avocados, rice pudding, coconut milk or even a pudding made with silken tofu or mashed banana. 4. hormones it is common for women to experience unique cravings at the times they are going through menstruation, pregnancy or menopause. this is caused by fluctuating testosterone and estrogen levels and they can be difficult to control. preventing hormone disruption and imbalance by getting plenty of sleep, eating a wholesome diet of fresh fruits and vegetables, and doing regular exercise can keep your hormones- and the associated cravings- in check. 5. dehydration cravings can be caused by dehydration. our body often misinterprets the sensation of thirst and translates that into hunger. next time when you feel your cravings coming on, drink a glass of water and wait 15 minutes and see if you are still hungry. the key is to really get in tune with your body so that you can figure out exactly why your body is craving what it is, and to then feed your body what it needs to make the cravings go away. the more mindful you can become of the triggers and signs, the better you will be able to control your cravings and stop them from coming on again.Nov 07,2019 0
Fenugreek seeds are a useful household herb – its seeds and leaves are used for various medicinal properties. fenugreek leaves and seeds possess a strong flavor and they are bitter to taste. it is yet another wonder indian spice that is widely used in kitchens for creating different recipes like curries, dals, and other vegetarian dishes. both its seeds and leaves are used in culinary as well as in medicinal purposes. one can do a lot of things for losing weight including exercises and dietary changes. one of the simplest tricks to weight loss is to include this healthy herb in your diet as it makes you feel full faster and then you eat less than you normally do. along with this, they are packed with vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins a, b6, and c, and are a storehouse of minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. following are some benefits of fenugreek seeds for weight loss 1. apart from treating diabetes and reducing inflammation, fenugreek seeds have proven results in weight loss. this is useful mainly because of its rich polysaccharide content known as galactomannan in its seeds. this component is so useful that nowadays it has also been extracted to create food supplements. many researchers have showed that fenugreek used contains more than 75 percent of soluble fibers which helps in promotes a satisfactory feeling of fullness. 2. fenugreek seeds have low carbohydrate content in them which prevents us from gaining extra kilos. 3. in order to lose weight it is very important to cut down the calories intake levels; fenugreek seeds are very low in calorie content. so including in our diet is healthy as well beneficial in losing weight naturally. 4. the presence of natural soluble fibres in the fenugreek seeds makes our stomach swell and gives us a feeling of stomach fullness thus suppressing our appetite. 5. fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods. how to use fenugreek seeds some of the common ways to include this super seed in your daily routine are highlighted as under- 1.soak a tsp of seeds in water overnight and strain it in the morning. have this lukewarm water empty stomach to lose weight. 2. soak a teaspoon of fenugreek powder or use some raw seeds in yogurt. mix them well and eat it after dinner every night. this fenugreek seeds mixed in yogurt helps in weight loss as well helps in digestion. 3.boil the fenugreek powder along with the green or black tea and strain it. drink this freshly prepared tea on an empty stomach to curb your appetite. 4.take some fenugreek seeds and heat them in a pan over a medium flame. dry roast the seeds until they change their color in dark brown. let them cool down first and then grind them in a grinder to get a fine fenugreek powder. use this powder in curries or other dishes to consume it in your daily diet. thus, it is clear that fenugreek seeds can easily be made a part of your daily routine and can make a significant contribution towards your weight loss efforts!Oct 16,2019 0
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. deprivation all 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 foe fad 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. unsustainable another 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 line thus, 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! cheersOct 16,2019 0
Eating in the modern world can be difficult owing to the genetical modifications, chemical treatments, and inhumanely raised food floating around out there. sometimes compromising is necessary when it comes to food choices, but still there are some food items which food nutritionists would never let touch their lips owing to their harmful impact on health and weight. here’s the list of items which you should stay away:- 1. breakfast cereals those colorful breakfast cereals which you consider good for your health are highly processed, have high gi because of the high and hidden sugar content (which causes your blood sugars to drop very quickly after eating them), high in sodium, and high in preservatives. so there is only one thing we can say about them – just don’t eat them. alternatives: instead of breakfast cereals opt for quinoa porridge or my homemade gluten free granola. 2. processed peanut butter the key ingredients used in the manufacturing of this product is sugar. as these are laden with sugar and preservatives, processed peanut butter is a big no-no. alternatives: 100% nut butters found in health food stores or a health foods section of grocery stores. eg:- almond butter or abc (almond, brazil nut, and cashew) nut butter. 3. salted nuts nutritionists avoid salted nuts as the sodium content in pre-salted is sky high. alternatives: raw and activated nuts and seeds. 4. pre-packed/frozen meals frozen or pre-packaged meals usually contain hidden sugar, high fructose corn syrup, salt and preservatives, that is why they are normally avoided by nutritionists. alternatives: home-cooked meals or pre-packaged meals from health food stores. 5. non-organic dairy milk producers treat their dairy cattle with growth hormones in order to boost milk production. not only this increases the production but it also increases udder infections and even pus in the milk. it also leads to increased levels of a hormone called insulin-like growth factor in milk. alternatives:organic milk, almond milk, rice milk, coconut milk 6. vegetable oil vegetable oils are highly processed and high in trans fats. normally saturated fats get the blame, but actually trans fats are the ones responsible for the increase in ldl — the bad type of cholesterol that may lead to bad heart health. alternatives: coconut oil, olive oil 7. canned fruits & vegetables there’s tons of hidden salt and sugar! the resin linings of tin cans contain bisphenol-a, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. alternatives: fresh and organic vegetables and fruits 8. artificial sweeteners since our bodies don’t recognize these substances as food, rather than curbing the desire for sweeteners they actually increase it and ultimately result in weight gain. alternatives: rice malt syrup, maple syrup, dates, raw honey (in small amounts). 9. margarine margarine is high in “bad fats” also known as trans fats – fats formed during hydrogenation process (which turns liquid vegetable oils into solids). alternatives: organic butters, coconut butter, or avocado as an alternative! 10.processed meat the animals that make these products are given growth hormones, antibiotics, and other veterinary drugs, and are raised in deplorable conditions that are not good for human health. these meats are also filled with sodium nitrite (a commonly used preservative and antimicrobial agent that also adds color and flavor) and other chemical flavorings and dyes. alternatives: organic meat so if you are really serious about losing weight and maintaining a good health swear that you would not touch these unhealthy foods and say a strict no to them just like the nutritionists!Sep 16,2019 0
Let’s tell you a story today about 2 friends. one of the friend was a super model and other one was a regular girl. in context of weight loss goals and fitness, both consumed appropriate proteins, vegetables and exercised for about 3-4 times. the problem that they were facing was that the one who was a model was getting fit and the other one always lost self-control and ultimately binge on junk and fatty foods even after a high level of dedication towards weight loss goals! the major reason which was responsible for this was not lack of motivation or self-control but lack of sleep. yes, lack of proper sleep is also a major barrier in the process of weight loss. no matter, how hard you try to lose weight if you don’t have a well-defined sleep pattern all the time and effort dedicated to weight loss mission goes for a toss! the major contributions of effective sleep in the weight loss are highlighted as under:- 1) reduced cravings the more time you are awake, the higher is the number calories you consume. according to a study conducted by university of pennsylvania over the course of seven days it was found out that sleep-restricted participants (sleeping from 4-8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. – 8 a.m.), mostly because they consumed 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep. 2) it helps burning calories along with ensuring more energy for daily tasks, a good night sleep also helps in torching calories even when you are not actually working out. american journal of clinical nutrition explicated that people having normal sleep burned 5% more calories when at rest than their counterparts. along with this, they are likely to burn 20% more calories after a meal in comparison to sleep-deprived people! 3) encourages portion control a swedish study was conducted on the ideal portion size. the study aimed get a computerized test done on well rested and sleep deprived people in which they could manipulate their serving size on the screen. the results of study brought to light that sleep starved people added 35 additional calories in snacks in comparison to well-rested people. this makes it very clear that the people who are sleep-deprived tend to consume more calories because of inappropriate portion size in comparison to well-rested individuals! 4) lack of sleep sabotages workout routines it is very clear and simple to understand that when you are sleep-deprived you are likely to feel tired and weak. since you don’t feel competent enough physically your workout routines are bound to suffer. sleep is important to recharge your body for daily tasks and since you are deficient you are unable to undertake the daily tasks in an effective manner! 5) boosts fat loss sleep proves to be really beneficial to boost the fat loss procedure of your body. even if you intake the same diet as your friend, but don’t take proper sleep you won’t drop as much fat as him. this was also proved by a recent study conducted in the university of chicago. the weight loss results of people consuming the same calories and slept 8.5 hours versus those who slept for 5.5 hours highlighted that both the groups lost about 61/2 pounds but more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants! 6)helps you choose healthier food options it is a common saying that you should never go shopping when hungry… exhausted or tired. an obesity journal published a study highlighting that sleep-deprived men bought nearly 1,300 calories in food more than well-rested men (the study was independent of hunger). so be wiser and take a good night nap before you actually step out for grocery shopping! what’s more – bmi of people who slept for less than 7 hours was more than people who slept more than 9 hours! so this makes it very clear that proper sleep has an equivalent role to play in weight loss process like the diet control and exercising! tips for better sleep 1. shut down your computer, cell phone, and tv at least an hour before you hit the bed. 2. save your bedroom for sleep and relaxation rather than work or entertainment. 3. create a bedtime ritual. it’s not the time to tackle big issues. instead, take a warm bath, meditate, or read. 4. stick to a schedule, waking up and retiring at the same time. 5. turn out the lights as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.Sep 12,2019 0
Have you ever experienced that you followed a strict diet for a vacation or a wedding and right after that you immediately gained the weight back and then it took months to lose it all again?? experience shows that cutting calories too drastically, for instance, by skipping meals or starving yourself, the body gets used to the calorie reduction and you quickly experience ‘weight loss plateau’ and after an initial steady weight loss, the scale refuses to drop any more, no matter how little you are eating. during the first few weeks of the diet plan, the body’s response to the reduced calorie intake is very encouraging; calorie intake is low whereas the body’s metabolism is high. during this time, body is subject to new changes in terms of food intake. the result is instant, steady weight reduction – even though most of this reduction is due to loss of water. then suddenly, the body is switching to ‘survival mode’ slowing down the metabolism for getting used to calorie reduction. this is the point when ‘weight loss plateau’ sets in. now, the body has adapted to the new conditions and has settled down to adjust by burning few calories. these diet plans and exercise regimes didn’t produce the expected results and it gets harder and harder to lose weight. in fact, many of the popular diets and dietary supplements in the market help people lose weight quickly but what they are losing is basically water and almost no fat. if you, like many of us, are still fighting, both, the battle of bulge and the sledge of spikes, we have some easy dietary tips and tricks you can make use of today. the trick is to use a unique eating system called ‘calorie dieting shift’ to confuse your body in a healthy way. here are the basic rules of the calorie shifting diet – 1. stop eating once you are satisfied – not until you are full! 2. eat 4 meals a day, leaving a gap of 3 – 3.5 hours between each meal. 3. you have a choice to eat any of the 4 meals in any order throughout the day. 4. each day eat different foods from meals to fruits and vegetables. 5. change the calorie uptake each day randomly in order to avoid that the metabolism gets used to it. 6. take a 3 day break from the diet on days 12 through 14 of your diet, before you may resume the diet again. this is important to give your body a chance to take rest from the rapid weight loss that you will be experiencing. 7. stick to the calorie shifting plan – be honest to yourself! your body will receive different calories each day. one day you will consume 1500 calories and the next could be 1100 calories, derived from different types of food. this way your body does not establish any eating habit, it keeps burning calories and maintains high rate of metabolism even when you are eating less. the result is faster weight loss avoiding the feared weight loss plateau and the rebound effects. food is a cornerstone of nutrition. if you do not eat the proper foods – lean proteins, starchy carbohydrates and fibrous carbohydrates – nothing else matters. no supplement can ever provide you with all the benefits that food supplies. remember that when it comes to weight loss – ‘the slower you go the faster you get there’ it is like the turtle and the hare analogy. and it applies to any area of life. yes, it does take time, but the long term benefits are totally worth it. keep in mind that moderation is the key. commit to live a healthy life style now and you will not have to worry about crash dieting and rebound effects later!Sep 10,2019 0
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