One of the most common myths in fitness is that sweating helps you lose weight and burn more fat. There are lot of weight loss companies that use the technology of steam/sauna baths to make you sweat for weight loss. In reality the weight loss experienced with high temperature is water weight lost through sweating. Sweating is our body’s natural way of cooling the system. Whenever there is rise in temperature which could be due to physical activity or general increase in temperature we break in to sweat.
Let us give you an example of what we mean by losing water weight. Start with weighing yourself. Then sit in a room, in the middle of summer, without a fan and ac. You will sweat a lot due to the heat. After one hour you go and weight yourself. You will see you have lost a few grams on the weighing scale. Now go and drink a litre of water and then weigh your self. You will see that the weighing scale is back to your original weight. A note that it is impossible to put on weight with drinking water as it has zero calories. So now you might be more wise before you sign for a spa weight loss program.
There are genetic and fitness reasons why some people sweat more than the others. For-eg men sweat more than women because women sweat at higher temperatures than men. Then fitter people tend to sweat lesser than non-fit people doing the same physical activity and lastly overweight people tend to sweat the most is because fat acts like an insulator under the skin that raises the body temperature a lot faster.
Our body is constantly working and therefore it burns calories, this phenomenon is also commonly known as body metabolic rate. The idea here to make you aware that sweating has nothing to do with weight loss. It is right kind of exercise and diet that help you lose weight. Exercise should be planned around the fitness levels and bodytype of an individual. Lot of people also consider walking as an exercise but it actually a form of physical activity. And you do not lose weight with just walking everyday. Walking is good when you are looking to manage your weight and lose it. Read here to know why walking doesnt help in weight loss.
Lastly one must be careful what you eat when on a weight loss program. Exercise alone will not give you the desired results. Half of your weight issues stem from unhealthy eating. Stay away from generic fad diets easily available everywhere. Not only do they not help in weight loss they also deprive your body of key nutrition. Make sure your diet is well-balanced. Dont hesitate to take professional help to understand what diet is best for you.
Have you ever wondered why you have gained weight over a period of time? Many of your answers would point to not eating healthy food, not exercising or some would say it just happened. If you know the reasons that have resulted in weight gain then working on these factors could help you lose those pounds again. But does it work this way or there is more to losing weight than just eating food.
Lifestyle has a major impact on your weight loss or if you are gaining weight. You were lean before and were eating the same nutrition as now but how did you start gaining weight. Weight gain can happen due to many other factors than just by eating foods that are unhealthy. Your sleeping patterns, stress in work, late nights, changing eating patterns, hormonal change, skipping meals, alcohol, smoking, no workouts, no activity, leisure lifestyle etc. The list can go on as these are some of the factors like many others that are small but have a huge impact on weight management.
Exercise impacts weight management as it helps to improve blood flow in the body and accelerate metabolism for faster calorie burns. Most people who are really not into fitness walk for 20 minutes or jog for a while, do some hand and body movements wondering that they have done their part. What happens after this workout? Drinking some energy drink to refill those calorie burnt and resting for the rest of the day! If you are looking to lose weight then you need to burn the stored fat to see weight loss.
It is difficult to count calories every time as we eat regularly and can be boring at times. Knowing what are healthy foods and unhealthy food is also not enough. Unhealthy foods are fattening but healthy foods could also impact in gaining weight. Dairy is healthy but excess of it leads to weight gain. Eating food more than the body requirement will store the extra calories and over a period of time this will count as a pound and then many more.
If you are looking to lose weight and get fit then look out for a healthy weight management course where the plan is made according to your lifestyle. A successful plan should be able to offer you flexibility as well as a structured routine to compliment your fitness level. This is key to keeping you motivated. Your goal should be fitness and not simply weight loss because the main incentive to lose weight is to be healthy. Going after only weight loss might deprive you of key elements like exercise and nutrition that might make you look thin on the weighing scale but not fit.
Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.
The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan
according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.
Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.
Planks: Start your exercise routine with plank exercises as it warms up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.
Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.
Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.
Russian Twist: If fat on your sides and belly is troubling you and you want to increase your enduarance then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.
Bur pees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.
Dealing with a therapeutic condition can be difficult. Managing the diet is of utmost important but it mostly comes at a cost of either following a very difficult routine or being given options that are unappetizing making it difficult to manage the condition through diet.
Diabetes is one such therapeutic condition where managing the diet is critical to ensuring that the insulin levels are in control. Diabetes is relatively easy to control with a help of correct diet and exercise program.
The rise in blood sugar is seen due to eating unhealthy, not exercising and consuming fattening foods. This can be managed or controlled by eating foods that slowly breakdown in the body and slowly release the glucose in the body preventing the blood sugar levels to rise quickly. These particular kind of foods are also known to have a low-glycemic index. Every diet program also needs to be customized your body type and physical needs. People that are more active require different calorie intake versus people who are not so active.
Some of the foods highly recommended for diabetic patients are vegetables like green peas, broccoli, cabbage, cauliflower, bitter gourd, garlic etc are some of the healthy options. Eat beans, green vegetables, chickpeas, dals etc which will keep you fuller and maintain blood sugar levels. Include fengureek, Basel leaves and some quantity of lean meat and fish.
Diet alone will not be as effective. Exercise fit for your physical ability and body type is essential to show results. If you find it difficult to get started then condition your self slowly to set a routine. Tell yourself everyday in the evening you will go for a walk, water your plants or just engage in mid intensity household chores. Slowly increase the intensity and explore activities that will keep this routine going. Better still you can even get together with your friends or family to play a light sport or go for a walk /jog in the evenings or early mornings.
Lastly maintain a strict routine for your meal timings. Even if you watch what you eat and exercise regularly but don’t care about your meal timings it can completely harm the momentum. Make sure you dont skip your meals and eat them at recommended intervals so that the body is able to function normally.
In case you find it difficult to get started on your own then you can get professional help. This can help you atleast get started on a routine and get you on track before you can independently take charge of your health and adopt a healthy lifestyle for good.
Are you lean and thin and want to gain weight to look muscular and a well proportioned body. Gaining weight is not difficult once you understand the right approach to achieve your target. The basic of weight gain revolves around the calorie requirement and the calorie consumed with a smart choice of foods for them. One needs to consume extra calories in order to gain weight.
Often people get confuse while trying to gain weight and increase the fat intake resulting in disproportionate distribution of weight, constant feeling of sluggishness and over a period of time can become vulnerable to lifestyle diseases caused by being over-weight. While the other approach is to stick to a healthy diet routine along with the correct exercise that ensures substantial calorie intake and even distribution of muscle gain all over the body, respectively.
If you are interested to know how to get started on a weight gain plan here are some easy tips for you to follow:
Commonly ideal body weight is calculated with a formula that takes into consideration your height in accordance to your weight ? But is it the ideal body weight to refer to? Not really, as ideal weight does not only depend on height but on many other factors like the fat percentage in the body, muscles and bone ratio and age and gender. Height can give you an approximate idea but not definite ideal weight. We have repeatedly told you that no two people of the same height and weight can have the same ideal weight. Age and body types are some of the few elements that differentiate two individuals.
Here is a table for ideal body weight range, for both men and women. You can use it as a height-weight calculator as well.
|4’5||28-35 Kg||4’5||28-35 Kg|
|4’6||30-39 Kg||4’6||30-37 Kg|
|4’7||33-40 Kg||4’7||32-40 Kg|
|4’8||35-44 Kg||4’8||35-42 Kg|
|4’9||38-46 Kg||4’9||36-45 Kg|
|4’10||40-50 Kg||4’10||39-47 Kg|
|4’11||43-53 Kg||4’11||40-50 Kg|
|5’1||45-55 Kg||5’1||43-52 Kg|
|5’2||48-59 Kg||5’2||45-55 Kg|
|5’3||50-61 Kg||5’3||47-57 Kg|
|5’4||53-65 Kg||5’4||49-60 Kg|
|5’5||55-68 Kg||5’5||51-62 Kg|
|5’6||58-70 Kg||5’6||53-65 Kg|
|5’7||60-74 Kg||5’7||55-67 Kg|
|5’8||63-76 Kg||5’8||57-70 Kg|
|5’9||65-80 Kg||5’9||59-72 Kg|
|5’10||67-83 Kg||5’10||61-75 Kg|
|5’11||70-85 Kg||5’11||63-77 Kg|
|6’1||72-89 Kg||6’1||65-80 Kg|
According to a study women tend consider ideal weight for their height and age lesser than what is medically recommended forcing them to resort to yo-yo diets to achieve their target.While men tend you lean towards the higher range working on building more muscle through supplements or a high protein diet. Read more