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Important Tips to Lose Weight

How to lose weight is the most common question asked by people who want to lose their weight but are not sure how to go about it. Fundamentally, losing weight is about burning more calories than you eat. This seems simple enough, but if it were really that simple, none of us would have a weight problem.

The healthiest way to reduce weight is neither fad diets nor long exercise sessions. Weight loss works on the simple philosophy of striking an optimal balance between eating healthy food and exercising regularly. Human body likes slow changes in terms of food and exercise. Though weight loss goals by most of us are usually set in term of weeks, the end game is to maintain these changes over months and years, hopefully maintaining the lifestyle change for life. Permanent changes in your lifestyle and food choices are what will work to remain healthy in the long run.

The following weight loss tips should help. If you follow then, it will certainly assist you to lose your weight effectively:

Burn More Calories than You Consume to Lose Weight: The tips that follow won’t work if you are consuming thousand more calories into your body on a daily basis than you are burning.

Healthy Diet: Eating a healthy and nutritious diet is most important factor to lose your weight other than exercise. We have a daily nutritional requirement that we have to meet and anything extra than this gets stored as fat.

- Prefer Complex Carbohydrates: Avoid processed and refined carbohydrates, e.g. white bread, white pasta, and sugary baked foods etc. and choose complex carbohydrates such as brown rice, oats, and legumes. Complex carbohydrates provide dietary fiber, vitamins, and minerals, which decelerate digestion and make you feel full for longer period. Refined carbohydrates are highly processed and often full of added sugars.

- Emphasize on Fruits & Vegetables: The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

- Don’t Drink Calories, Drink More Water: You can easily cut down your daily calorie intake by replacing soda, aerated drinks with water. Do not drink milk or fruit juice. The juicing process that turns actual fruits into juice actually removes the edible skin & fiber, which contains the majority of the nutrients of fruits and thus reduces the nutrients.

But Caution…!

- Fried vegetables or that have been soaked in heavy sauces are no longer low-calorie and don’t help to lose weight. Choose healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.

- Salads are very good unless you soak them in high-fat dressing and toppings.

- Be careful when choosing the dried fruit, which is high in calories and, often, in added sugar. If you do choose to eat dried fruit, keep your serving size small.

Exercises: You may control your diet and eat as per your daily nutritional values but to burn the extra fat you will have to exercise.  In today’s busy world it is very hard to find time to go to gym or even go for a run. Start exercising at least 30 minutes per day. Regular exercise coupled with a healthy well balanced diet is enough to lose your weight successfully.

How Exercises Help in Losing Fat -

- Exercises increase the number of calories you burn each day.

- Exercises increase your metabolism as your body builds new muscle tissues. Muscles use more calories than fat even when at rest!

- Exercises help to use glycogen reserves which trigger the fat burning hormone called glucagon.

Don’t forget that you should focus on sports that increase your heart rate (aerobics). Every extra step you take helps to reduce weight. Always use the stairs instead of the lift.

For a week or so, keep an activity journal and use a calorie calculator or heart rate monitor to know how many calories you burn throughout the day.

Motivation: Diet and exercise are the most important but being motivated is equally required. When we are used to the habit of eating without any restrictions then following a fat free diet and no junk food makes us give up the resolution due to high desire. But once we are motivated nothing can stop us. See what motivates you, maybe celebrity fitness or some friends who worked out and got into shape or the best – a lifestyle makeover. High Motivation is among the most important how to lose weight tips.

Reduce Your Stress Level: Stress diminishes the efficiency of human body as well as the mind. Often, when people are stressed they conquer it by eating something sweet or something that suits their taste buds which don’t help in losing weight. While there are everyday stressful issues you cannot keep away from, there are certain things you can still do to reduce your stress.

- Avoid arguments; whenever you differ to someone then simply agree to disagree.

- Try not to think too much and if you feel yourself starting to tense up then just do some activity that can take away or reduce your stress level.

Get At Least 7 Hours Sleep a Day: Human body needs to recuperate and reboot itself to be energetic again. Irregular sleep patterns spoil the body cycle and reduce the efficiency and recovery time for the body. Lack of sleep makes people want more food, eating constantly and not be able to control hunger. The less you sleep each day, the more tired your body gets which leads to a desire for sweet and high carbohydrate foods to replenish the energy that is missing.

Downsize Your Kitchenware: A simple way to keep your food portions under control and to lose weight! Use smaller dishes, serve meals on a salad plate instead of a dinner plate, and use teaspoons instead of serving spoons to dish out. Using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself.

Chew Your Food Thoroughly: Various studies have shown that the longer time you spend chewing your food, the lesser calories you consume. Chewing food for longer prevents over-eating, by giving the brain more time to receive signals from the stomach that it is full. This is good for digesting the food. Try chewing your food 30 to 40 times for every bite.

Avoid Distractions while Eating: When you do multi-tasking during your meal times, your brain can’t focus on the amount of food that you consume and you are more likely to consume more calories than you requires. Try to avoid having food while working, watching TV, using a computer, reading or driving.

Do Not Abandon Your Favorite Foods: Although, it’s not practical to reduce your body fat while eating lots of food, cakes and sweets. Then how to lose weight by including your favorites? Well, it doesn’t mean that you can never have any treats; in fact you need to learn how to limit these foods to small size, e.g. for special occasions.

Many people do neglect that we all have different body types with different metabolism. So, you need to make sure that your weight loss program is individually tailored for you.

Anyone considering a weight loss plan for effective results should seek  advice from a reliable weight loss service – where the weight loss plan is customized to your needs, should have worked for other people (look for weight loss success stories), and should use the latest research to help you lose weight.

In case if you are looking for professional help to get you started on customized nutrition and exercise plans then write to us at fitness@fitho.in.

— this article is written by a dietitian @ FitHo
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Five Best Exercises For Weight Loss

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.

Man exercising(Cr/freedigital)

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.

— this article is written by a dietitian @ FitHo

Eat to lose weight

Weight loss and diets arn’t really about not eating and starving yourself to burn  fat. You could eat the same quantity and lose weight. Not eating is unhealthy for our body as it effects the immune system and the body’s power to fight infections and slows down the metabolic rate. Would you rather eat healthy and lose weight or not eat and get unfit.

Fresh Fruits(Cr/freedigital)

There are certain foods that are low calorie and some foods provide no calories at all. Our bodies require a certain number of calories per day and eating beyond it would store the calories. Usually when we are eating we give less importance to the calorie intake but rather eat till we feel full. So here are food options that will fill you up and keep the calorie intake balanced and low.

Fresh foods: If you want to eat choose natural food options like fruits, vegetables, cereals and pulses etc. The cheese burgers, pizzas, patties, fried foods, heavy snacks, empty calorie food provide less nutrition and are fattening. 1gm of fat provides a lot more calories than whats carbohydrates or protein provide. So changing your habits and eating healthy food will help you consume less calories,keep you full and fat especially which gets difficult to burn.

Fruits and vegetables Salads (more…)

— this article is written by a dietitian @ FitHo

Breaking The Weight Loss Plateau

If you’ve tried to lose weight, you’ve been through it. Basically, to get into better shape you started exercising. For the first month, it worked well and you got results. But in the second and the third month, your results really slowed down, or there were none?! Wonder why? Because you hit a weight loss plateau, also called a fitness plateau. It is a phase when your results really slow down or stagnate, without making any changes to your workout routine.

Why do you experience a weight loss plateau? Think about it this way. When you try something new and cool, your brain finds it exciting. When you do it repeatedly for a couple of months, the excitement reduces, maybe even dies. Similarly, your body needs some challenge and excitement. It got some, when you started your workout, but after a month it got so efficient at performing the same exercises, that your efforts started losing effect.

So, how do you break this weight loss plateau? No reason to panic – All you need to do is throw some change into your workout routine. There are many ways to fix it:

- Remove the old exercises, throw in some new ones, and you’ll be rearing down that path to hotness.

- If you’ve been running on the treadmill for 20 minutes at a constant pace, change that. Use the cycle for 10 minutes and the stepper for 10 minutes. Or if you love the treadmill too much, then change the incline- throw in some hills into your boring flat routine, and you’ll feel the burn again!

- If you like running on flat ground, then change the speed- turn it up and you’ll turn up the fat burn also.

- If you lift weights, throw in some new exercises or even simpler- Perform your exercise routine backwards- start from the last exercise and end with the first.

- Add some yoga exercises and improve your breathing and stress levels.

Bored of the gym? Play sports for weight loss. If nothing else, play in the park with your kids.

So throw some change into your health routine, and bust that weight loss plateau.

— this article is written by a dietitian @ FitHo

Airtel Delhi Half Marathon 2008 – Information, Registration and Motivation

The Airtel Delhi Half Marathon 2008 is here! This international marathon is going to be help on November 9, 2008. Registration starts on September 10, 2008 and end on October 15, 2008
Race information about events and prizes are below:

There are four events:

Half Marathon
Distance: 21.09 km; Age eligibility: born on or before 08.11.1990
Registration Fees: Rs 300 for Indian citizens

Dream Run
Distance: 6 km; Age eligibility: born on or before 08.11.1996
Registration Fees: Rs 300 for Indian citizens.

Senior Citizens Run
Distance: 4.3 km; Age eligibility: born on or before 08.11.1948
Registration Fees: Rs 200 for Indian citizens.

Wheelchair Event
Distance: 2.5 km; Age eligibility: born on or before 08.11.1996
Registration Fees: Rs 200 for Indian citizens.

Need motivation to participate? Total prize money is USD $210,000 !!

Prize categories include Top 10 runners- men and women, Top 10 Indian runner- men and women, Top veteran finisheers- men and women, Sr. Veterans and Super Sr. Veterans ( I didn’t know that category even existed!)

If the money doesn’t matter, then you get bragging rights! Suddenly, all of Delhi’s running community holds you with R-E-S-P-E-C-T

And you get your photo splashed all over the newspaper. We’ll even feature you on Fitho if you ask us :)
For more motivation, here’s a little info on one of our team members:

He started running in late 2003. In Feb 2004, he forced myself to register for a 5k. He hated running when he started it. After training for two months for the first 5k in May 2004 (Heart Mini Marathon), he timed in at 22 min, 45 sec. That is 4 min, 50 sec per km.
Later that year, he ran a 10 k in 5 degree celsius weather, in 48.5 minutes. And then the running didn’t stop.  The first half marathon was the US Air Force Marathon at Wright Patterson Air Force Base, Dayton. Timed in at 1 hour, 42 minutes (4 min, 50 sec per km).  It was a tough run, but it was a phenomenal experience. The excitement of running with thousands of people. The rush of accomplishing a personal feat. And the glory of beating your fear of running or the distance. Its something to experience.

Running is great way to burn fat and lose those love handles and show that elusive six pack! Besides this, running has many health benefits.

The half marathon is a great event. Register and start training now. The Dream Run is a great way to start running for non runners.

At Fitho, we’ll create running programs customized to your needs. If you have any questions

To participate/register, go here

— this article is written by a dietitian @ FitHo