What is a Weight Loss Plateau and How to Overcome it?
Have you ever hit a weight loss plateau? For weeks you were consistently losing weight on your program, but suddenly your weight gets stuck for a few days. At that point you get discouraged and worried and are willing to try shortcuts like pills, crash diets, etc. or are willing to give up the weight loss program altogether.
A weight loss plateau is actually normal. It is a period of time during which your body weight remains at the same level. The word “weight loss” doesn’t differentiate between changes in fat, muscle and water content.
Here are some tips to follow to help you break through the plateau:
1)Avoid weighing yourself too frequently: It is recommended to weigh yourself just once a week for accurate results. Our weight fluctuates from day-to-day, sometimes several times within the same day. Checking your weight everyday can lead to discouragement and de-motivation.
2)Start exercising: When you exercise, your body flushes away toxins and excess water from your system. It also helps burn fat. It helps you build muscle that burns more calories during rest, and hence further increases your metabolic rate.
3)Keep yourself hydrated: Drinking water in the morning increases the metabolic rate and actually helps promote weight loss. It acts as an appetite suppressant. It fills you up and keeps you away from overeating. You feel less hungry with better control on your cravings.
4)Don’t starve yourself: Your body needs energy and energy comes from the food you eat. Starving yourself kills your metabolism. You will burn body fat, but in order to keep your blood sugar up, your body will turn to your muscle tissue. The body can make glucose from protein, but if you are not getting any protein, it uses your muscles. This further slows down your metabolism.
5)Keep a check on your calorie intake: Swap high-calorie foods for high-fiber and high-water foods to overcome a weight loss plateau. For eg, eating an apple that is high in fiber and water content instead of calorie-dense crackers or soda contributes to low-caloric intake and also keeps your fuller for a longer period.
6)Eat fruits and veggies: Include fruits and veggies in your diet as they are high in fiber with minerals and vitamins. They usually provide a lot of stomach-filling volume, but not a lot of calories.
7)Eat low-fat protein to manage hunger pangs: Protein takes time to digest and hence helps you control your hunger pangs. It helps build muscle and keeps you fuller for longer. The body burns more calories to maintain muscle while at rest, leading to greater fat loss.— this article is written by a dietitian @ FitHo
15 Best Weight Loss Foods, You Should Eat
If you think starving yourself for reducing weight is the only way to shed those extra pounds than you are completely wrong. Here we have put together a list of foods that will help you lose weight fast. The best thing about these foods is that not only do they promote weight loss but they also provide adequate nutrition to the body to help you stay healthy. So forget crash diets or starving yourself, eat these fun food options for better health and weight loss.
Egg is one of riches source of protein in diet but people often leave out the yolk because of its high cholesterol content. The yolk of the egg contains the good cholesterol that helps fight the bad cholesterol.As eggs is the sound source of protein so it offers satiety and fullness for long, reducing the chance that you will reach to unhealthy foods between the meals and prevent extra fat storage in body. Eggs are healthy, easily available and can be eaten for breakfast, lunch or dinner.
Almonds are powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet.. Almonds are good for weight loss as they are low in calories and contain healthy amount of fiber, which will satisfy your hunger, so you feel full for longer and will not binge on unhealthy snacking.
3. Dark Chocolate
Dark chocolate with high cocoa content is rich in antioxidants, flavonoids and minerals like copper and potassium. However, 1 bar of 162 gram contains 51 gram of total fat. So, to get the maximum benefit of weight management gets a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!
The calcium in yoghurt not only helps to make your bone stronger but also help you in avoiding weight gain.. The mineral appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat.
5. Green tea
Green tea is a good source of antioxidants and beneficial Polyphenols, which provide anti-inflammatory and anti-carcinogenic benefits. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine as compared to milk tea/coffee. It is also known to have different health benefits which are helpful in avoiding stress, chronic fatigue, treating skin conditions and improving arthritis by reducing inflammation.
Oatmeal is a rich source of complex carbohydrates and fiber. These types of carbohydrates slowly release energy in your body and fiber keeps you full for longer. Fiber does not get absorbed in human body but it adds bulk to your meal and you don’t feel hungry soon. So, oatmeal is a very good option if you are looking to shed some unwanted fat from your body.
Lentils are good source of protein, fiber, iron, folic acid, and magnesium in your diet. It keeps you full for longer and helps you in avoiding overeating in your meal. It also helps you in losing weight as you will not feel hungry soon. Also, they are rich in soluble fiber that are thought to lowers blood cholesterol and keeps your bloodstream healthy.
Salmon is one of the best as well as lean sources of protein .It helps you feel full for longer hours without adding fat .It is a healthier choice than meat and it is packed up with good fat i.e. MUFA’S. So, replace fatty and junk foods with salmon to reduce overall calorie intake, which will eventually help to lose weight.
9. Brown Rice
Brown rice is a fiber packed alternative less than white rice. It is a low energy density food, meaning it’s heavy and filling but low in calories. It is also helps in balancing blood sugar levels. With all the positive points, you still have to watch portions while consuming this food group because it is not a low calorie food.
Being in a list of healthy fruit, pomegranates are also loaded with folate and disease fighting antioxidant. They are also low in calories and high in fiber. It also curbs down sweet cravings and will not let you to catch hold of unhealthy stuff, which might lead you to gain weight. You can pop the seeds of pomegranate in salads, curd and while preparing fruit chaat.
Eating oranges not only help you to provide vitamins i.e vitamin C and folate . They are also a good choice if you are looking for weight loss as they are fat free, low in calories and energy density as well as high in fiber. According to a study published in “The American Journal of Clinical Nutrition” in May 2009, as people who ate more of these foods were more likely to lose weight than those who ate less.
Apples are one of the fruits that is high in pectin, which is a soluble fiber that helps you to feel full and satisfied. Include apple as snack and you may just feel like eating little less when it comes to eat your meal.1 apple contains 2.4 g of dietary fiber.
Just like apples, pear are also rich in pectin fibre, which has also shown to suppress appetite as well as curb down the sweet tooth craving that occurs between the meals.1 pear contains 3.1 g of dietary fiber.
Capsaicin, this compound is present in peppers that gives them their spice. This property of bell peppers helps to boost metabolism, and ultimately helps to lose weight.
15. Red beans
Beans are good source of protein which give feeling of fullness and help you not to binge on unhealthy fat. You can include beans in the form of salad.
Include these foods in your daily diet to lose your weight. You can also speed up your weight loss by adding any physical activity in your routine. Doing workout minimum 30 minutes for 5 days in a week will not only keep you active but also help you in burning calories. A proper balance in your diet and workout will definitely lead you to success in your weight loss.
— this article is written by a dietitian @ FitHo
Indian Diet for Weight Loss
Indian cuisine is rich, diverse and balanced. From the spices that are used to cook it to the different vegetables available through the year not only makes the diet packed with essential nutrition but also provides huge variety.
Unlike American or European where large part of their meals consist of pre-packaged cereals or breads an average Indian household is brimming with wide variety of delicious food options like cheela, dalia, poha, upma, stuffed roti and many more options.
As you enjoy the wide variety of Indian food available here are some quick options that can be easily made, are very healthy and can help you lose weight.
Some healthy Indian Diet Options for weight Loss
Khicdi: Dal(Split Pulses) and rice cooked together and generally eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.
Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time . Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick. (more…)— this article is written by a dietitian @ FitHo
Ideal Body Weight
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.
Click Here to calculate Body Fat Percentage
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. (more…)— this article is written by a dietitian @ FitHo
Healthy Breakfast Ideas
Quit believing in myths and start getting real. Rev up your metabolism naturally through food and workouts. Clock your meals and sleep patterns at a definite time allowing your body adapt to the patterns to show results. Avoid yo-yo diets or crash diet and stick to your normal routine. Instead know the foods that you eat and learn healthy eating habits for a faster metabolism.
Here are a few breakfast ideas for you
Eggs: Poached eggs with a glass of milk and a multi grain toast. Eggs & milk provide with protein and important minerals like calcium , phosphorous etc. Toast providing some carbohydrate & fibre to keep you full of energy and (more…)— this article is written by a dietitian @ FitHo