What does coconut oil do?
Not too long ago we didn’t understand the true health benefits of coconut oil and even believed it to be an unhealthy alternative to other oils. Yet many health professionals claim that coconut oil is unlike other oils and in fact contributes to keeping our bodies healthy in many ways. Possibly one of coconut oils most enticing benefits is that it can actually aid weight loss. It contains a high proportion of medium chain fatty acids and when we consume coconut oil, our bodies find it difficult to convert it to stored fat; making it easier to burn off. Free radicals occur naturally in the body and have the potential to cause harm to other cells which could then potentially lead to them becoming cancerous. Coconut oil contains potential antioxidant properties due to plant nutrients called phenolic compounds, meaning that including coconut oil in your everyday diet, could potentially prevent cancerous cells from forming.
How can you incorporate coconut oil into your diet to aid weight loss?
Coconut is widely available across supermarkets and health food stores. 500g costs approximately £5 and will usually last for several weeks, depending on what you use it for. It keeps well at room temperature and whilst lard like in appearance, it turns to liquid when heated and solidifies again when cooled.
You can use coconut oil for cooking instead of using other oils such as olive or sunflower oil. Coconut oil gives cooked food a light coconut flavour which is very pleasant and if you don’t appreciate it initially, it doesn’t take long until you barely notice the flavour.
Coconut oil is ideal as a substitute for butter, margarine or sunflower oil in baking. As coconut oil doesn’t convert to fat in the same way as other oils and fats, it is considered to be a much healthier alternative in baking and if you use honey, stevia or dried fruit to sweeten baking, it is possible to enjoy baked goods as part of a low-calorie diet.
Because of the way fatty acids are metabolized, coconut oil can reduce your hunger and over a period of time can significantly affect body weight.
Coconut oil is quickly becoming a staple ingredient in many kitchens across the country and around the world and when taken regularly and used within a low-calorie diet, it is now believed that coconut will bring significant health benefits as well as aid weight loss.
Thinking that food is your enemy in the battle against fat! In reality, nutritionists say some foods actually throw up the heat on your metabolism, boosting your body’s ability to burn fat.
When it comes to shedding fat, most people look for every edge they can get. Of course, a consistent workout routine is essential but the first thing that people usually look to adjust is their nutrition plan. Most of us focus on what we are eating, how many calories we are taking, but that is only one part of the equation.Consuming the right types of food is another factor that can significantly impact your fat loss goal.Certain foods have a very high thermogenic effect so you literally scorch calories as you chew. So, pack your diet with these 8 foods and pounds will peel off faster – with a lot less misery.
Here is a list of those fat fighting foods which help you crack your metabolism up to a whole new level:
1. Whole Grains – Your body burns twice as many calories breaking down whole foods rich in fiber such as oatmeal and brown rice when compared to processed foods.
2. Lean Meats – Protein has a very high thermogenic effect. You burn about 30% of the calories during digestion only. For example, 300 calories chicken breast requires 90 calories to burn it down.
3. Low Fat Dairy Products – Rich in calcium and Vitamin D, these help preserve and build muscle mass – essential for maintaining a robust metabolism.
4. Green Tea – Drinking four cups of green tea a day helped people shed mass more than 6 pounds in 8 weeks as given in the study in American Journal of Clinical Nutrition reports. Credit goes to a compound EGCG (epigallocatechin gallate) a compound in the brew that temporarily speeds up metabolism after sipping it. EGCG inhibits catechol O – methyltransferase (COMT) which decreases fat absorption by inhibiting pancreatic lipase. To up your intake, keep a jug of iced tea in your refrigerator.
5. Lentils – One cup packs 35% of your daily iron needs- good news since 20% of us are iron deficient. When you lack a nutrient, your metabolism slows down because the body is not getting what it needs to work efficiently.
6. Chilies and Peppers – ‘Capsaicin’ the compound that gives chilli and peppers their kick, heats up your body which makes you melt additional calories. So, add as much as you can to your soups, eggs and meats. But, it probably doesn’t have a big impact on your weight unless you eat less food because it’s spicy.
7. Cinnamon– Some studies suggest that cinnamon may have a stabilizing effect on blood sugar levels. This could in turn curb your appetite particularly in people with type 2 diabetes. So, this time do stir some to your coffee, tea or yoghurt to add sweetness without adding calories.
8. Raw Vegetables – Raw vegetables make an outstanding snack. They satisfy the desire to crunch. They are full of water to help you feel full and they are low in calories. Half a cup of diced celery, carrots has just 8 calories. So, when you are in the mood for chip and dip, replace the chips with raw veggies.
‘Food has much more power than we give it credit for…’ SO ENJOY!
Is oatmeal the magic ingredient to gain muscle mass? What is special about oatmeal that makes a difference and aids the body in improving muscle size and strength? Or is there misplaced emphasis and hype surrounding this food source? To understand how muscle grows, one must know some basics about nutrition. Calories are a measure of energy and while much emphasis is placed on people consuming too many and thus developing excess fat deposits, calories are the fuel for all of the cells of the body. There are only three nutrients that contribute calories to the body, carbohydrates, fats, and proteins.
While each of these can contribute to the general energy needs of the body, they have their own primary uses. For our purposes here, we can exclude dietary fat from the discussion. The primary function of the dietary protein is for the growth and development of muscle tissue. The building blocks of all proteins are called amino acids. When you consume protein as a food source, digestion occurs and that is the process of breaking it down into the individual amino acids which are absorbed in the small intestine and then reassemble into the protein that comprises muscle tissue. While resistance training is required for muscle growth, growth won’t occur without sufficient dietary protein. What does that have to do with oatmeal? It has nothing to do with oatmeal, but…
Oatmeal is primarily a complex carbohydrate. There are three types of carbohydrates; simple, complex, and fiber. The primary function of carbohydrates is to provide rapid energy to the body. Simple carbs are mostly glucose which is otherwise known as sugar or fructose which is found in fruit. Like individual amino acids, the body only absorbs individual molecules of glucose or fructose through the small intestine. Oatmeal, a complex carbohydrate, is a chain of many glucose molecules attached to one another. Digestion of carbohydrates is the process of separating them into individual units of glucose for absorption in the small intestine.
Now the “magic” of oatmeal is revealed in the knowledge and awareness that in order to allow protein to be used for the building of muscle, the protein can’t be allowed to be used for general energy purposes, it must be spared for the muscle. The function of a complex carbohydrate is to provide energy relatively quickly but not as quickly as a simple carb. While simple carbs are absorbed in just a few minutes, digestion and absorption of complex carbohydrates and protein takes 1-2 hours. Consuming oatmeal will be the energy source that the body needs most importantly for organ function while allowing the protein to be used for muscle development. However, any complex carbohydrate such as rice or potatoes will accomplish the same goals.
Walking does contribute in weight loss and proves helpful in making visible changes except for the time when you eat while walking. The studies from the University of Surrey have highlighted that having a meal while on the move could make you prone to overeating throughout the day. In order to reach to the conclusion, this study was conducted on 60 teenage girls in which they were required to fill out the questionnaire about how hungry they were and how urgently they wanted to consume food. Further, the ladies were asked to eat a cereal bar while doing one of three activities for five minutes: watching TV, chatting with another participant, or walking.
After they finished the activities, they were asked to fill another questionnaire about their hunger levels, the need to eat and whether they were trying to watch out what they ate. Further, there was a taste test which included chocolate, grapes, carrots, and chips; after 7 minutes they were asked to share their thought on the flavors and preferences. The results of study brought forward that the women who walked after eating the cereal bar consumed more chocolate in comparison to those women who spoke to other person or watched TV.
The researchers have come to a conclusion that walking is more of a distraction than talking or watching TV but they are still uncertain about the reasons for the same. Along with this, the authors have also assumed that the women might have thought that “I just did some physical activity—so I’m going to eat as much candy as I want” and thus indulged in more amount of chocolate.
Though the researchers are not very certain about why these results turned out they way they did since the study didn’t look at causation, but it certainly makes an indication towards the fact that more research is needed to determine whether eating and walking could affect how much people consume over the long term.
Now the question that will eating on the go really sabotage your weight loss plans is still to get the right answer. Though the final verdict from the jury is still to come out, but it’s not a bad idea to sit down and eat your breakfast more mindfully just in case.
Fitness challenge workouts are widespread and common in today’s fitness world. With people having an increased desire not only for physical fitness, but for improved health of their bodies, more time and effort is being spent towards those goals. However, with the seemingly endless increased time demands of family and work, the time demand of exercise gets squeezed. Fitness challenge workouts attempt to burn as many calories as possible into as little time as possible and yet also satisfy the need of exercising many different muscle groups.
All muscles contain glycogen which is the energy source powering the movement of the muscles. As the many different muscle groups operate independently of one another, an exercise involving one muscle can be completed and thus fatiguing that muscle without affecting another muscle. This allows for the individual to immediately begin and second exercise which involves a completely different muscle without a rest period for the first muscle. The purpose of rest after any exercise is to allow for lactic acid to leave that muscle. Lactic acid is formed as a by-product of glycogen being used as energy without oxygen. As the glycogen is used, lactic acid builds up and causes a burning sensation. More importantly though is that lactic acid build-up is the body’s defense mechanism against the muscle being damaged by being overworked.
Squats: It can be performed which will exercise the hamstrings which are the muscles on the back of the upper leg when squatting down, and the gluteal muscles which are the muscles of the rear end and one of the four muscles of the quadriceps, which are the muscles on the front of the thigh when standing up.
Push-ups: After performing a set of squats, the individual can immediately move on to Pushups, which use the muscles of the chest, shoulders, and triceps. While rest is required for the legs and glutes, the rest period occurs while these muscles are being exercised.
Sit-ups: It can be performed after the push-ups which will engage the muscles of the abdomen. In all, seven different muscle groups will have been worked in a minimum of time. This rotation of exercises can be repeated several times to the extent the exerciser wishes to work and burn additional calories.
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!
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.
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.
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! CHEERS
Whether you’re sick, traveling or just can’t head to the gym for any reason, a nomadic workout can definitely charge you up and prevent you from slacking off. Simply put, a nomad’s workout is a workout that you can perform at home, or anywhere else where you don’t have access to gym equipment.
The following workout program requires minimal equipment, can be performed in a small space and only needs your body weight and a mat, carpet or towel to lie on. To intensify your workout, minimize rest time and perform these movements seamlessly without breaks. Keep your heart rate up throughout your workout to boost you cardiovascular fitness and elevate your endorphin levels!
Start your workout with a basic stretch routine. 20 reps of the Surya Namaskar pose is a good option. This stretches the major muscle groups of your body such as the quads, hamstrings, hip flexors, chest, and back. Do some neck rolls and tricep and bicep stretches and you are ready to begin!
If you don’t have a jump rope, that’s fine. You can simply mimic the movement without it. Continue jumping rope for 4 minutes. This will warm you up and boost your heart rate.
People hate burpees for a reason. It’s highly challenging, which is why it works! This is a great compound exercise which utilizes many muscle groups such as the core, upper back, legs and arms. It’s also good cardio and a great fat burner. To perform a burpee, stand with your hands by your sides and legs shoulder width apart. Squat and place your hands on the ground. Thrust your legs behind and get into plank position. Jump up to a squat position and jump again to standing up. Repeat 10-15 times.
Go into pushup position with abs tight. Maintain this position for at least 60 seconds.
Squats are great for the lower body as they use your glutes, quads, hamstrings, back and core. Stand with legs hip-distance apart with toes pointing slightly outward. Engage your core and lower your body to a squat position. Chin up, maintain a neutral spine, keep your weight on your heels and keep bringing your body down till your thighs are parallel to the floor. Do 20 reps.
You can perform tricep dips using a sturdy chair, a sofa or your kitchen counter. Sit on the edge of your chair while holding the front edge and move your butt off the chair with feet hip-width apart. Lower your hips toward the floor and facilitate this movement by bending your elbows. Push your hands down to bring yourself back up and repeat. Perform 15-20 reps without breaks.
Lunges are great for the inner thighs, glutes, and abs. Stand with feet close together, core engaged and head facing forward. Take a big step forward and bend down so that your front leg’s thigh is parallel to the ground. Alternate legs. Repeat 15 to 20 times.
Take a push-up position and lower your weight to your left forearm. Now place your right foot on top of the left one or in front of it and push your body up with your left foot and arm. Stretch your right arm upward and look towards it. Maintain this position for at least 30 to 60 seconds. And switch sides. Repeat 5 times on each side.
“I exercise a lot but am still not able to lose weight” Are you also facing the same problems?? If yes, then it is time to fill in the loopholes, which are actually blocking your way and delaying the desired weight loss goals. Basically, when we are exercising there are a number of bad habits all of us fall prey to which ultimately limit the results and get in the way of your long-term health goals. Whichever exercise schedule or pattern you intend to follow you are bound to get more bang for your buck if you make these tips a part of your daily routine!
1. Engage mentally during workouts
When you fail to stay tuned in, you’re more likely to make mistakes. Paying attention to what you’re doing can help you position your body in the right ways and engage the correct muscles. For eg :- poor form when strength training can lead to injuries or an inefficient stride during the latter portions of a jog can cause problems in certain muscles and joints. Not only this, being engaged with the task at hand allows you to notice when you’ve made jumps or improvements in fitness, which can be highly motivating.
2. Include variety in your workouts
Don’t forget that variety is the spice of life and this is very well applicable to your workout patterns too. It’s obvious to get bored if you follow a monotonous workout schedule day after day, week after week. Not only can variety in your exercise schedule generate better weight loss results, but it also keeps your mind engaged. You’ll find that this may even have you looking forward to workouts as you master new skills. Try new moves when you are into strength training and create variety in cardio sessions too for better weight loss results!
3. Mix up your intensity level
No…No, we are not saying that you should change your workout routine but what we advise here is to play with the intensity level in your workouts to boost up the weight loss process. Mixing up your intensity level is simply about upping the ante in certain workouts to work different energy systems. It is true that difficult workouts are important, but one should not overlook the role played by the easy workouts too. They burn calories and contribute to fitness while also allowing your body to recover. If you’re just starting an exercise regime, you might begin with all easier-paced efforts and, gradually, add in 1 tougher workout each week.
4. Do the extra things
Being physically active is the most important element if you want to lose weight but one should not forget that the extra things also have a major contribution to make your weight loss efforts successful. This includes stretching or self-massage, getting adequate sleep, drinking enough water and eating foods that contribute to better performance and recovery. Just 10-15 mins a few times a week devoted to this type of work can help keep you in tip-top shape for your next workout, so it’s well worth your time.
5. Make a plan
In addition to doing both hard and easy workouts each week, it is also important to have a long-term plan for exercise. If you simply hop on the elliptical for 20 minutes a few times a week at the same pace for months on end, you’re unlikely to see the progression in fitness you may desire. As you get in better shape, be sure to look at how you can increase the time spent or intensity of the exercise, or try additional activities so that you avoid a plateau and continue to build on that hard-earned fitness.
So, don’t worry just keep these simple tips in mind and be dedicated towards your workout routines and you will be able to achieve your weight loss goals in no time!