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You Could Blame Your Genes For Being Fat

You could blame your genes for being fatThe common excuse of being born with a slow metabolism is actually true for some people, say researchers. Fat has become a war for each and everyone in the developed world. A large percentage of the population is faced with obesity and overweight related health issues. The interesting part is that there are lots of people who despite eating what they want and never exercising, do not put on any unhealthy weight. Now the question arises that – Why, do some people seem to eat what they like and not put on weight, while others who watch their diet and exercise struggle to shed any fat?

Researchers have found that some people are born with genetic mutations that slows their metabolism rate, according to a new study from Cambridge Universtity. Slower metabolic rate could lead to severe obesity. The genetic mutation discovered by University of Cambridge researchers is quite rare. However, this is the first time scientists have been able to find genes that slow down metabolism and affect calorie processing.

The gene KSR2 is from the class of scaffolding proteins, which make sure that the cells are processing signals from hormones such as insulin. The latest study found that mutations in these genes led to disruption of a critical pathway, which disables the cell and hinders the breakdown of glucose and fatty acids. This gene will ultimately slow down metabolism and increase appetite. This increase leads to the body storing more fat. You would be hungry and wanting to eat a lot, and you would not want to move because of a slower metabolism and would probably also develop type 2 diabetes at a young age,” lead researcher Prof Sadaf Farooqi told the BBC

KSR2 is most active in the brain and it affects the way individual cells interpret signals, such as the hormone insulin, from the blood. This, in turn affects the body’s ability to burn calories. The amount and type of food eaten, as well as levels of exercise, directly affects weight, but some people at a higher risk of becoming obese, compared to others.

But researchers have said that this kind of mutation is very rare in humans in comparison to animals. So, one should not depend always on the fact that genes are the problem with high fat levels. Undoubtedly genes are one of the reasons for obesity, but on the other hand there are other factors also which contribute, such as an unhealthy dietary regime and low levels of physical activity.

Don’t feel jealous of people with slim waists. If you have a tendency to gain unhealthy weight, combat it with a healthy diet and regular exercise. It will even increase your longevity and prevent many diseases.

— this article is written by a dietitian @ FitHo
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Top Immune Boosting Foods

One of the most important steps you can take to maintain good health is to eat a healthy diet loaded with nutrients that will fortify your immune system. Eating wide range of foods can boost your immune system. Our immune system is a balanced network of cells and organs that work together to defend you against disease. Adequately feeding your immune system boosts its fighting power. There are a number of key foods we can consume to boost our immune system. Here are the list of Immune boosting foods that you should eat in your daily lifestyle.

Yogurt: Yogurt is considered as an Immune boosting food. Yogurt is a healthy snack that many people include it in their daily diet. It contains bacteria that your body uses to protect itself from infections and harmful bacteria. Eating yogurt rich in pro-biotics increases your white blood count, improving the response by your immune system.

Wheat Germ: Wheat germ is not only immune boosting food but it is also a good source of fiber – a dietary essential that keeps your digestive system on track. It’s also packed with protein and vitamins, including vitamin E, and is a great source of choline and zinc, which also help boost immunity. Add wheat germ to your bread, or sprinkle it over yogurt and fresh fruit or your breakfast cereal.

Mushrooms: If you are thinking about immune boosting food then add mushroom in your list. They’re a major source of the immune system-boosting mineral, zinc. Eating mushrooms will help fight off disease, and can boost your immune system.

Garlic: Known as Immune boosting food. Garlic has a long history of use as an immune system booster because of its antiseptic, anti-fungal and nutritive properties. It is a natural detoxicant protecting against bacterial and viral infections without any of the side-effects associated with antibiotics.

Tea: Green Tea or Black Tea, Both loaded with disease-fighting polyphones and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.

Broccoli: Not only super food but broccoli also known as immune boosting food. Incorporate into meals, broccoli is an immune-boosting basic. One study reported a chemical in broccoli helped stimulate the immune systems of mice. Plus, it’s full of nutrients that protect your body from damage. It has vitamins A, vitamin C, and glutathione. Add some low-fat cheese to round out a side dish with immune-enhancing B vitamins and vitamin D.

Cauliflower: Cauliflower, broccoli, and Brussels sprouts are all cruciferous vegetables, which means they’re not only rich in antioxidant vitamins that give an immune system boost, but they also contain choline, a nutrient essential to a healthy diet. Include this immune boosting food in your diet and fight with illness.

Cinnamon: Cinnamon is an anti-viral, anti-fungal, and anti-bacterial machine, so it does more than just boost the immune system — it actually fights the pathogens that cause illness. Cinnamon is versatile immune boosting food, making it easy to add to your healthy diet.

Maintaining a strong immune system doesn’t have to be rocket science, just as long as you enjoy a healthy diet, rich in certain nutrients. So include some healthy food items in your diet fight off the illness.

— this article is written by a dietitian @ FitHo

Healthy Foods That Keep You Full

Do you find yourself hungry 30 minutes after eating? Certain healthy foods can keep you full for sufficient hours, helping you avoid mindless munching throughout the day. No doubt about it, hunger is unpleasant. In fact, it can be downright embarrassing when your tummy grumbles for your attention at the most inopportune times. When you’re watching your calorie intake to lose or manage your weight, there will be days when you might experience ongoing hunger, even when you’re eating at the top of your calorie range. Eating healthy foods will be helpful to keep you full for a longer time and help you manage your appetite.

Here is the list of healthy foods that you should eat in your daily lifestyle -

Eggs: For just 70 calories, an egg delivers more than 6 grams of protein. Eggs will help you feel fuller longer-a lot longer. Add two eggs in your breakfast with whole grain bread. This combination of protein and complex carbohydrates helps to prevent spikes in blood sugar levels and keeps the digestive system engaged for a longer period, preventing you from feeling hungry soon.

Soups: Studies show that foods containing a lot of water can keep your stomach full. And when you start a meal with soup, you activate brain signals that begin to tell you’ve had enough to eat, so that by the time you finish your second course, you’ll be satisfied. Vegetable soups are one of the best healthy foods. Vegetable soups in which some green vegetables and spicy condiments have been added are perfect for keeping you satiated for at least a few hours. The water content of soups ensures that you feel a bit heavy.

Fiber-rich soups, like those made from spinach, are particularly good for this cause.

Salads: Salads are an easy way to stick to a healthy diet. Just boost the stay-full factor by filling your salad bowl with fiber and protein. Foods containing fiber helps make you feel fuller. Adding more fruits and vegetables in it increase its fiber content, so your best bets are fruits, veggies, and whole grains. So, add these healthy foods in your meal and keep yourself full with fewer calories.

Whole Grains: Adding whole grains in your major meals helps you to feel full for a longer time. Eating whole wheat or multi-grain bread or rotis are recommended since complex carbohydrates release glucose slowly. They also adds fiber which helps in keeping the stomach full for a sufficient time since fiber slows down digestion.

Beans and Legumes: Beans and Legumes are one of the best healthy foods choices. They are nutritious, filling high-fiber foods that can be included in a number of different types of entrees and healthy snacks. Because beans can add up to a lot of calories if you eat more than a serving or two, you might want to combine them with vegetables and whole grains for a more complex meal that will keep you feeling full for longer.

Apples: Apples are great at suppressing your appetite, because they contain a lot of a bulk. This fiber has the ability to expand in your stomach, making you feel full and turning off your appetite longer than other fruits, and far longer than other processed snacks!

Green Veggies: Green Vegetables are all time healthy foods. Veggies have a very high concentration of soluble and insoluble fiber along with having a thermic effect. This refers to the overall effort exerted by the body in digesting foods. While proteins have a very high thermic effect, veggies like Spinach too have a high thermic value. When the metabolic processes are busy, trying to digest such foods, the tendency to feel hungry is automatically reduced.

Add all these healthy foods in your diet and keep yourself full for longer.

— this article is written by a dietitian @ FitHo

7 Day Weight Loss Diet Plan

Weight Loss

Losing weight in a healthier way can now be done by following the Fitho’s weight loss programs that provide you a customized diet and exercise plan that will help you lose weight and become fit. To understand the program better Fitho launches a two days sample diet plan on the sign-up page based on the selection that you have selected to show how you can lose weight successfully without having to travel anywhere. You are now also able to access from any part of the world at any time convenient to you . All you have to do is visit www.Fitho.in register and get started by taking any of our monthly plans. You can get to your ideal body weight through this plan that is based on 14 plus health parameters like your food preference, your daily nutrition requirement, your lifestyle and many more.

Fitho’s weight loss programs are based on yogic philosophy of three well- balanced, nutritional meals a day.  Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results. Unlike other diet programs, Fitho’s diet is based on recommended daily dietary intake that stabilizes the nutrition intake and exercise which helps burn the excess calories in the system. You can get assured of losing weight of 4 kg a month without starving yourself. That’s why 97% of our clients manage to keep the weight off for more than over a year.

The unique part of this program is that even the exercise routine that is customized to your fitness levels and workout routine preference for eg: whether you wish to workout at gym, outdoor or home. Exercise routine is a combination of different exercise techniques for example: plyometrics, strength training, cardio, endurance training, interval training, isometrics etc. It’s a high-intensity circuit training program that includes first warm-up then strengthening exercises and at last stretching. Each exercise is attached to a youtube link.

The plan also consists of many tools and trackers in it. For eg: every meal is having a meal tracker where you can track your daily consumption as per the plan given to you. The same is with the exercise too. With this there is a weight tracker on your plan where you weigh yourself on a weekly basis and then update your weight so as to keep a track on your weight. Also your plan contains diet and exercise tips which help you get the portion size, intake of your tea/coffee in a day, etc. With all this you will also get the daily mail alerts, newsletter, your daily plans on your mail, etc.

Fitho’s weight loss program is all about fitness at your doorstep with the same experience of physically visiting the center. All that travel time we instead channelize towards helping you follow the program. We don’t follow a general diet routine. Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results that last longer.

To make your food experience better we ensure the diet is not monotonous and consists of different cuisines (like Punjabi, South Indian, Gujrati, Bengali, Continental, Italian & other international/domestic cuisines). We even support the foodie in you by sharing different healthy recipes to help you enjoy your program in a healthy way. The program doesn’t deal with any of the supplements, medicines, pills and neither exotic foods or crash diet. It is 100% natural based on natural foods, vegetables, poultry/fish and dairy products available to you. Instead we help our clients to lose weight and be healthy by providing them a nutrient based plan as per your requirement.

The plan is very flexible. For eg: we will give you options to eat-out, plan your diet when you’re travelling and if you don’t like certain foods we will substitute them with other options too.

To get your own Fitho Diet, all you have to do is to finish  filling the form and make the payment and your personal dietician will call you and make an introductory call where she will get to know more about you and your lifestyle and then based on the call and the information that you have shared with us, your diet and exercise plan will be made and you will help you get started as per your starting date.

 

 

— this article is written by a dietitian @ FitHo

Health Benefits of Muesli

Muesli is becoming a popular breakfast option on the breakfast table of most urban households. It is by far one of the healthiest cereal options currently available in the market. Besides the fact this is a great healthy breakfast option , it actually tastes good! Muesli is a combination of rolled oats and wheat flakes that also contains added ingredients like dry fruits, nuts and seeds in it. Some of the pre-packaged muesli available in the market might contain added sugar in form of dried fruits and other preservatives. While buying the box make sure to read the instructions and look for “ low-sugar” or “no-added sugar” option.

We have told you many times that breakfast is the most important meal of the day. It contributes to 1/3 of an individual’s daily calorie & nutrition requirement. Muesli is one of the healthiest, high in nutrition that contains relatively low calories and easy to prepare breakfast option available. It is far superior to the regular cornflakes in terms of health benefits.

Most common mistake people make when they are trying to lose weight is that they skip breakfast, without realizing it is the most important meal of the day. Skipping breakfast over a period of time slows down your metabolism. Let us explain the logic: by missing breakfast you have automatically reduced the calories from your diet. After sometime your body gets use to the limited calories and in return slows the metabolism. So anytime you add it back to your routine it gets added to your system as extra calories (especially since the body is not use to it), making you believe that eating breakfast makes you fat.

Coming back to why you should add muesli to your diet. The health benefits of a bowl of muesli with added milk, fruits and seeds/nuts is a dish full of fiber, vitamins, protein, omega 3 and minerals and are the best way to start your day.  You can further increase the nutrition value of a bowl of muesli by adding fresh fruits &  seeds/nuts like apple, banana, strawberries, pear, almonds, walnuts, raisins, pumpkin seeds, flaxseed etc. If you get bored of adding milk you can choose from other available substitutes like yogurt, fruit juice, or even just plain water. All these ingredients along with muesli have multiple health benefits and will also promote weight loss by nourishing the body and regulating the metabolism.

— this article is written by a dietitian @ FitHo

Eat Vegetables to Lose Weight

Vegetables

According to the recently released food plate the average daily dietary allowance one requires atleast 3 portions of  seasonal vegetables to meet the daily dietary intake. Most of us find it difficult to successfully meet this dietary requirement resulting in poor health, weight gain and nutritional deficiencies. Besides eating vegetables can actually help you lose weight.

There are many excuses for missing the most natural foods in their diet, some of which are eating greens is a task and we purposely skip them, they are tasteless, while some people assure you that they have vegetables in their diet and when asked to review their meals that’s the only thing that’s missing from the diet. Before we get started with the tips let us just give you a quick reminder on why vegetables are good for us:

  • The most natural  and easily available food that contains different vitamins, minerals and thousands of other plant chemicals.
  • Vegetables are low in fat and calories,
  • Good source of dietary fiber and provide us with extra energy. Fiber keeps us fuller for long preventing us from overeating and  frequently eating.
  • Vegetables provide more energy to the body in return helping us be active and burn more calories.

Vegetables are not tasteless and infact can have better flavor & texture than most meats if prepared well. Besides we know the health benefits of seasonal vegetables. If you are not use to eating them we can suggest easy ways of slowly  introducing them to your diet them and finally develop a taste for them. Once you have them as part of your diet trust us you will wonder what kept you away from them for so long!

Here are some quick tips to get more greens in your system without adding too much fuss.

Vegetable  Yogurt (Raita): Easiest and one of the most delicious way of adding raw vegetables to your diet without having to really taste them. Salt, mint and cumin powder is enough to camouflage the taste especially for those who cant stand the sight of them!

Salad: We are not talking about a boring garden salad on the side. Spice thing up by adding a healthy dressing to that boring salad. A dash of olive oil and some fresh lime juice is enough to get the taste buds excited. Besides you to get to add all the health benefits of raw  vegetables in your diet.

Poha: Easiest and the quickest way to add vegetables to your breakfast. Make sure your poha recipe has more vegetables than rice if you are watching your waist too!

Grilled Vegetables on the side: For all those non-vegetarians who enjoy the little grilled vegetable on the side of their meat dish can learn something from the restaurants. Try this simple recipe of grilled vegetable: Cut capsicum, bell peppers, mushrooms, broccoli, carrots into bite size pieces, put it in a foil, drizzle half a table spoon of oil, add salt and pepper and bake for 15-20 mintues on medium heat. These grilled delights can also be enjoyed by vegetarians.

If you are still not confident and sure how to get more vegetables in your diet then don’t hesitate and mail us at fitness@fitho.in. We will help you plan your diet better, improve your metabolism without depriving your body of essential nutrition. We also provide recipes with our diet plans to help you enjoy the good flavours of healthy food over and above just the benefits.

— this article is written by a dietitian @ FitHo

Healthy Seasonal Vegetables

Vegetables offer low calories, no fat (when eaten raw) and add lots of vitamins and minerals to the diet. Through out the year we see different vegetables in the departmental store or being sold by our local vendors. We encourage consumption of seasonal vegetables for two reasons, first they are cheaper and secondly they are fresher than those not in season. Most of the vegetables available in summer have high water content as they keep the body cool and replenish the lost nutrition caused due to sweating and general heat. Vegetables are also high in fiber content which keeps us fuller with a healthy digestive system.

Vegetables (Cr/freedigital)

Vegetables are not always tasteless and boring. If prepared well they can be better tasting than most of the processed food available. Besides they build immunity and improve the metabolic functions in the body. People especially watching their weight or suffering from any therapeutic condition or even just living healthy should include portions of vegetables in their diet either as salads or stir fried. You could eat vegetables raw, cooked, individually or in a combination with other vegetables, legumes, cereals, etc. Here are some seasonal vegetables that you can eat this season for good health.

Some summer vegetables and their benefits in keeping us healthy

Lady Finger/Okra/Bhindi: This vegetable is low in calories and it adds just 30 calories per 100 grams. It contains vitamins A, C, K and B vitamins along with flavnoids. It is rich in anti-oxidation properties and helps in vision. It contains important minerals as iron, calcium, manganese and magnesium. Healthy for people on weight loss as it makes you fell full and adds lots of nutrition too.

Tori/Ridge Gourd: It is beneficial for the stomach and helps reduce blood sugar levels. 100 gms of Ridge Gourd adds just 20 calories to the body. It is rich in nutrients such as dietary fiber, vitamin c, riboflavin, thiamin, iron and magnesium. The high fiber and low fat content make it effective for weight loss.

Pumpkin: A bowl of pumpkin will add just 30 calories to your diet besides supplying  a lot of vitamins and minerals to the body. It is rich in vitamin A, C and E along with iron, magnesium, potassium, niacin and dietary fiber for better digestion. It contains carotenoids which improve the immune system. It has anti-oxidation and anti-inflammatory properties.

Bottle Gourd/Lauki/Bottle gourd adds just 12 calories per 100 grams. It is 96% water and contains vitamin c and B vitamins. Sodium, iron, potassium are presnt in the vegetable and contains high amount of dietary fiber. It is extremely effective in weight loss, reduces constipation, improves complexion and has a cooling effect on the body.

Gavarfali/ Cluster Beans: Gavarfali (cluster beans) are rich in iron, folic acid, calcium and are an excellent source of fibre. They are best eaten with lentil dals. It only contains 25 calories every 100 gms. High in dietary fiber and rich in vitamins and minerals. Also recommended for weight loss as it  improves metabolism.

— this article is written by a dietitian @ FitHo

What is Making You Fat

We know enough about the repercussions of being fat, unfit or eating unhealthy foods which can cause metabolic disorder and cause weight gain. Though we read about healthy food options to include in our diet and presume to have fixed all the factors for weight loss but yet weight loss seems to not happen.

Burger (Cr/freedigital)

Did you fix quitting junk food that adds only calories, fats and not nutrition ? Have you started eating foods that are healthier than what you were eating earlier? You are reading the best of advices and following them too but the outcome is not satisfying. Where is it that you are going wrong and what is it that you do to make weight loss happen and not get fat. Fix the loopholes where you are going wrong and correct it to lose weight.

Its not just about eating the right amount of calories , it is about ensuring they meet the daily nutritional requirement intake for a healthy metabolic rate. Read below for factors that probably are holding you back from losing weight.

Fluids: It is lots of water that you have to drink through out the day and not energy drink, iced teas, lemon drinks, sodas and sweetened beverages. Do you know how many packets of sugar are these pre-packaged drinks are adding to your diet  even if they are being marketed as healthy. These drinks might even sabotaging your fitness routine by increasing your daily intake of required calories. Instead stick to water to rev up metabolim and keep the body hydrated.Water is zero calories and preloading with it before a meal can help you lose weight fast.

Portion Control: You feel unsatisfied when you eat small meals. Large meals make more calorie intake which is over your daily nutritional requirement and gets saved as fat. Eat in small plates, chew slowly and stop eating once you feel full.

No Fiber: Fiber helps in better digestion of food and absorbs lots of water from the body. If you have water retention then add fiber to your diet. Fiber also keeps you feel fuller for a longer time without adding any extra calories.

No Exercise: Exercise boosts weight loss. You are eating to your requirement which will help you lose weight but exerise will accelerate the calorie burn in the body and give quicker results. As more muscles are improtant higher metabolism and weight loss, regular exercise will develop muscles in the body.

Missing Meals: Some people miss meals to fasten their weight loss presuming to save calories for the day. Missing meals makes the body go in the mode of starvation where the body burns the reserves slowly. Eat you meals at time as you would miss on the nutrition for that meal. Eating the next meal after the missed meal makes you consume more calories as you are hungry, which would get saved as extra calories as skipping meals slows the body’s natural metabolic rate.

Cheat Meals: It is alright to have a cheat meal once or twice a week but if you are cheating more unhealthy meals for healthy meals then you are slimming your chances of losing fat. It disrupts the weight loss process as the body takes time to adjust to a pattern before showing results.

— this article is written by a dietitian @ FitHo

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

Improve Immunity with Exercise

women Exercising (Cr/freedigital)

Research is trying to figure out if better immunity can be achieved through exercise. As there are many factors involved in immunity like age, diet exercise etc. Exercise is vital in life as it keeps one active, maintain blood sugar levels, increases absorption of nutrients and for various other purposes. Diet and exercise form a great combination to increase immunity and keep us healthier and fit.

We eat foods that boost immunity but if the metabolism of the body is slow then the absorption of vitamins and minerals important to boost immunity will slow. Exercises help increase metabolism, so improving metabolism through exercise will help improve immunity through increased absorption of essential nutrients. Improved blood flow through exercise will help the immunizing nutrients to transport faster in the diseased area helping fight the infection, germs and bacteria and flushing toxins out of the body.
(more…)

— this article is written by a dietitian @ FitHo