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Tricks for a Lazy Person to Lose Weight

To lose weight you have to burn more calories than you consume. And to burn calories, you need a proper balanced diet with a regular workout or exercise routine. But even if you don’t have the time or you lack motivation to be physically active, you can still lose weight by following a lot of simple but highly effective strategies.

Here are 9 strategies that can help you lose weight:

1. Buy Ready-to-eat snacks
Having snacks in between your 3 big meals help you curb your appetite. Select healthy snacks that help you feel full. Snacks which include complex carbohydrates, protein, fiber and good fats. For eg. you can opt for roasted channa/chickpeas, fruits, vegetables, yoghurt, nuts and seeds, etc. These provide bulk to your appetite and are easily available.

2. Shorten your shopping trip
Eat before going shopping, as this will help you to keep a check on your cravings. And will also help you purchase only the required items on your list. Select healthy options like whole wheat pasta, brown rice, multi-grains, wheat flour, etc.

3. Eat slowly and learn portion control
Controlling your portion size is key to weight loss. Always be a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Fill your plate with healthy options. For e.g., fill half of the plate with fresh fruits and veggies. You can consume rice, but instead of 1 cup, serve yourself ½ a cup. Or even better, choose brown rice.

4. Balanced meals
A healthy diet will control your appetite by providing you all the essential nutrients. It should include all the basic essential nutrients required for optimum functioning of the body.

5. Keep yourself hydrated
Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water a day to help remove toxins from your body and boost your metabolism naturally.

6. Watch the oil and butter
Use nonstick cookware to lessen the amount of butter and oil while cooking. It will help you cut down on calories and preparation time.

7. Sufficient and deep sleep
Lack of sleep lowers levels of leptin in your body, with the result being that you feel hungrier. Canadian researchers observed the connection between sleep patterns and obesity and found that people who slept 5 to 6 hours a night gained 4.5 pounds more than those who slept for 7 to 8 hours. So a minimum of 7-8 hours of sleep is necessary. With sufficient sleep, it is even easier to control unnecessary food cravings.

8. Savor a night time snack
There is nothing wrong with a post dinner snack. The problem only arises when the snack is unhealthy. Choose healthy and filling snacks. For eg., air-popped popcorn (without butter and oil) is filling and is packed with whole grains, antioxidants and fiber. High fiber helps you keep your blood sugar in control and hence you feel fuller for long durations.

9. Exercise is important
Exercise helps you curb your cravings and lose weight in a healthy way. It increases the energy expenditure and burns calories and even adjusts the signals of satiety to reduce food intake.

The above strategies will not just help you lose weight, but will even boost your immunity and keep away diseases. Ideally, if you can even exercise along with following the above mentioned strategies, the benefits will multiply for your health and overall fitness.

— this article is written by a dietitian @ FitHo
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Weight Loss Exercises for Women

Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what you eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.

Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most of us dont know about exercising is that it helps release “happy hormones” in the body that helps naturally stimulate your mood helping you destress, reduce anxiety and in general feel good about your self. If you dont like exercising alone you can get your friends together to help you get started on a routine. You can even mail us at fitness@fitho.in to find a fitness buddy to help you get motivated.

Here are a few exercise techniques that you help you get started immediately.

CardioTraining: By far the best exercise for women to lose weight.  Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong.

Equipment free cardio exercises for women:

- Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes. Running tips can help you not only burn effective calories but also to prevent injury while running.

- Ghost/Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes. (more…)

— this article is written by a dietitian @ FitHo

How to Reduce Weight

Weigh Scale (Cr/freedigital)

Reduce Weight by managing your diet and exercise. If you are over weight then it doesn’t mean that you have a disease and you need to go on a medication. Eating fat burners and  pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.

You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.

Here are tips to reduce weight (more…)

— this article is written by a dietitian @ FitHo