You Are What You Eat

It’s a famous phrase “YOU are what you eat” but only few of us are fully aware of its meaning. Eating healthy food is very essential in order to enjoy life.Eating well does not require eating expensive or unusual foods. Simple foods from the basic food groups will serve your body and nourish it to contribute to your overall health. According to National Institute of Health, Food supplies the nutrients needed to fuel your body so you can perform your best. Go, Slow, Whoa is a simple way to recognize foods that are the smartest choices.

“GO” Foods: Eat almost anytime (Most often) — they are lowest in fat, added sugar, and calories. For eg. Whole grains and pulses, Fresh fruits and vegetables, Dairy products.

“SLOW” Foods: Eat sometimes (Less often) — they are higher in fat, added sugar, and/or calories. For E.g. Processed food items, Red meat etc

“WHOA” Foods: Eat once in a while (Least often) — they are very high in fat and/or added sugar, and are much higher in calories. E.g, Aerated drinks, sweets, Fried items, etc

To be healthy in each decade of life, you need to follow certain essential points.

Teenage and Eating!

Before you eat the next candy bar think about it, if that is going to improve your health or make it worse. Most teens do not realize what they are eating or why they are eating. The teenage years are the most important time to watch what you are eating as these are body development years and we mostly form our eating habits during these years. There are certain guidelines that need to be followed by each and every teenager.

Do not eat when you are not hungry!

If you get the need to crunch or chew food when you are not hungry, eat something low in calories such as a fruit or a couple of nuts.

Drink at least 4 to 8 glasses of water a day, depending on how active you are, and how hot it is at your location.

Check food labels.

Always eat a good, hearty breakfast!

Eat your dinner earlier.

Avoid regular intake of fast food and junk food (French fries, pizza, etc.)

Limit your intake on sweets.

Fill up half your plate with veggies.

 

Adults and Eating!

With advancing age, certain changes occur in the body. In thirties you may feel slowing of metabolism plus difficulty in losing weight. Your diet should be planned in such a way that it fulfils the body requirement according to physiological changes.

One should include whole grains, good quality proteins and healthy fat sources in daily diet.

There should be a regular exercise routine to help keep body healthy and fit and prevent extra deposits of fat to be stored in body cells.

Females have various stages of hormonal changes during adulthood, from pregnancy to menopause. They should take care of their daily diet, activity pattern and extra supplementation, when required to combat with various body changes physically and physiologically.

Intake of vitamins, minerals and fibre should be increased depending of gender and that of fat and sweets should be reduced as body does not require any extra nutrition for growth and development.

Old age and Eating

The old age is the risk factor for various diseases. Chances of cancers are more here. So one should take extra care. All the body functions tend to slow down, muscles become weak and lose. This stage of life demands extra conscious effort and discipline in daily routine. Consumption of alcohol and smoking should be minimum. Small and frequent meal pattern should be followed. One should consume 4 to 6 meals in a day. This will reduce any kind of stress and enhance the metabolism. Plenty of fresh fruits & vegetables and omega 3 fatty acids should necessarily be added in the diet.

 

Irrespective of the age group we belong to, one should always be conscious of his eating habits and lifestyle. For example:

One should read labels carefully before buying any food item and chose from healthier alternatives.

One should eat fresh and seasonal fruits and vegetables.

One should go for regular health checkups.

One should take experts advice to help in planning a balanced diet and exercise pattern according to body’s requirement.

One should take recommended amount of daily water and sleep.

One should prefer eating home-cooked and fresh meals.

One should not indulge in fried items, sweets, alcohol and smoking.

A healthy lifestyle might take a little extra effort from your side to build and implement but the benefits that one gets of following a balanced and healthy routine are numerous. It’s worth the effort made!

 

 

Personal Training Program

Personal Training is a customized fitness routine implemented by a qualified fitness expert/personal trainer that engages you to get fitter with a help of series of exercises and diet. Everyone is looking to get fit. But starting a good personalized fitness routine is not easy. Thats why personal training is recommended. A good personal training program helps you to identify your fitness goal, test your fitness levels, understand your personality and body type and then customize a fitness routine that will help you deliver the best results. Fitho’s Personal Training Program has especially been designed keeping in mind the simple psyche of an individual seeking professional help to get fit.

The personal training works at multiple levels:

It is a Personalized Program: Every individual has different needs. A good personal training program should be able to understand that and cater to a wide range of individual fitness requirements.

It Simplifies fitness: Simplicity of a fitness routine is what separates a good personal training routine from an average routine. Keeping it simple becomes the motivating factor for individuals to keep coming back for more and enjoying every session that has been especially designed for them.

Minimizes Injury: A professional trainer is helping you perform each exercise, supervising every action and posture. Good posture for every exercise is key to showing results. This personal supervision ensures that you are benefiting from the routine and also eliminating every chance of injury by performing the exercise correctly.

Fitho’s personal training is a premium personal training program based on international fitness standards and latest studies.

This program is assured to make you

• Lose weight
• Tone your body
• Build Core Strength
• Whip you in shape

The personal training exercise routine is combined with the right, well-balanced diet to ensure maximum absorption of nutrition to give you the best results. The training program is customized to your lifestyle, eating habits and fitness levels. This service is available at your convenient time and location.

This service is only available in Delhi, NCR and Kolkata.

Weight Loss for Women

There could be many reasons behind women gaining weight like sedentary lifestyle, emotional reasons, theureupatic reasons,  eating habits and the love for chocolates. If you are a woman and looking to lose weight then here are tips to make you understand the body psychology.

For healthy lifestyle it is important to get all the daily nutritional requirement like protein for muscles and hair, carbohydrates for energy for the work that you do, good fats like omega 3 and omega 6 fatty acids and goof fats for normal growth along with vitamins and minerals for various bodily functions. On the other hand to maintain a healthy and fit outer appearance it is important to balance the food intake and and body requirement and not starving the body with its nutritional requirements.

Diet: Women are fond of food and love gossip munching which unrealisingly makes them consume hundreds of calories through different sources. Our bodies require a certain number of calories, in order to manage the weight the calorie intake has to be monitored, again not missing on the nutrition. Read more

Weight Loss Diet Plan

Different people at different stages of their lives find it difficult to manage their weight. Everyone knows if you consume more calories than you burn you start putting on weight. The most popular reason behind weight gain is eating unbalanced food.

Sometimes our intake of food with high sugar, salt or the fat content is higher probably because they tend to satisfy us more easily than other foods. Besides these foods are also addictive, the more we have it the more we want it.  All this leads to weight gain. Extra kilos soon start to bother you  and you start finding your own pet solutions to get rid of them. Over a period of trial & error you give that up too and finally start searching for the most effective and healthy weight loss plan which makes you lose weight and keep it off.

Mostly everyone knows what is healthy and what is not.  The biggest challenge, and often the culprit to any weight problem, is identifying what works best for them. People find it difficult to get on a diet program because they think the food will be tasteless and consist of options that you wont enjoy eating. Fortunately there are diet plans  available that are tasty , healthy and promote weight loss without starving you. Which means you dont have to pay someone to starve you to lose weight!

The next question is “how to get started and find the right weight loss diet plan”.  The first step towards losing weight and getting on a weight loss diet plan is to identify a source that understands your daily nutrition requirement based on your lifestyle & food preferences. You must know that  no two people have the same bodytype, metabolic rate or lifestyle  and therefore no generic weight loss diet plans give the same results.

A good & successful Weight loss diet plan should be especially created for you and will help you lose weight by bringing a balance to your diet with the right intake of food as per the body requirements.

Experts at Fitho understand this individual difference and therefore create weight loss diet plans that focus on your eating patterns, routines and habits. The focus of the Weight loss diet plans is to ensure that you get enough food to eat to  maintain your adequate  nutrition intake that is required for the body to function correctly.

The Fitho Weight Loss diet plan is based around a healthy balanced diet, according to the age, taste and preferences and appetite.You get eat what you are used to eating  like vegetarian, non-vegetarians, Indian or non-Indian. We ensure that the diet is based around your individual eating habits for practical, effective and sustainable weight loss results. The food options are easy to prepare with a new menu every day.

For the first time you get a diet plan that makes eating a happy experience!

You can try  the Fitho weight loss diet trial  and decide for yourself.

For more information on Weight loss diet plans you can mail us at fitness@fitho.in

Liposuction – Post Surgery Fat Gain

Rising signs of obesity are making people very conscious and prompting them to take not so healthy steps to deal with the extra fat.  People have a tendency to gravitate towards all the possible shortcuts to get what they want. Hence Liposuction is gaining popularity as the quickest mean to lose fat from the problem areas. Through this procedure fat is sucked from your problem areas and leaving it look deflated. Many men and women are readily going for liposuction which is the fastest way out without altering the lifestyle naturally and losing fat by maintaining a healthy lifestyle. But is liposuction a healthy option for fat loss.

Researchers at University of Colorado found in a study on the effect of post surgery liposuction, that the fat suctioned out had returned on the body but at different places like arms, shoulders, back etc. The process of liposuction surgically destroys the fat cell web from that area but the body instead compensates it by growing it on other body areas later. The study said that people who underwent liposuction of a area gained that fat again a year later at a different part.

Whenever the body loses fat cells new one replace it. But during liposuction the fishnet of that area is removed and very less fat cells remain. If your lifestyle routine and habits are not managed in a healthy pattern then fat would increase on other parts of the body. So it is important to manage your eating habits and exercise religiously to maintain that fat loss otherwise it will reappear on your body at different parts. When large amounts of fat are removed it leaves dents and marks on the body. There are limitations to getting a liposuction done. A person has to be above 18 years and certain health conditions are required to undergo it. Also one cannot undergo a tummy and abdomen liposuction together due to the repercussions.

Losing the entire body fat is difficult with liposuction and the chances of regaining the fat is more with it especially at different body parts. But its possible to lose fat from all your problem areas at once and keep it off for a longer duration by just adjusting your lifestyle. The lifestyle shift is nothing but eating healthy and exercising enough. Even if you were to compare the price points its cheaper to consult a professional for diet & exercise programs than go to liposuction specialist. Liposuction is an invasive surgery where the person is required to be admitted for atleast 2-3 days for the procedure. Besides Liposuction comes with a lot of side effects like sagging skin, lack of shape on the body part operated and post recovery period.

Next time excess fat on the body is troubling you before you consider going under the knife consult a professional weight loss company. It can be the best decision you make for living a healthy life.

I GOT A DREAM BODY

A man’s quest towards a healthy lifestyle while he attempts to get the physique he always dreamt of. Here is a success story of Jeetu Soni who lives in Africa and has lost weight and gotten into a better physique to look better than he has ever before.

Jeetu, at 33, was shocked to be told by that doctor that he is suffering from High BP and high cholesterol.The seriousness of his health struck him when his cholesterol levels rose to 250 range. The doctor confirmed that due to bad eating habits, irregular lifestyle and high consumption of alcohol Jeetu had managed to push his body in this unfit state of affair.

Just like anyone else that hardest part was reversing the lifestyle by taking a control of their eating habit and starting a regular exercise routine. Read more

Outdoor Activities for Kids

Best thing about being a kid was playing  games and indulging in all sorts of fun outdoor activities. But  gradually the trend is changing, kids these days are hardly seen playing outdoors.  Its important to involve  children in daily physical activities which will help them grow both physically and mentally.  It is becoming increasing important to ensure that the child is being given the right encouragement. As the anecdote suggests, all work and no play makes John a dull boy. Here a few easy tips to get your child started with some fun outdoor activities.

Sports: Develop a interest in a sport or two in your children. Team games will increase competition amongst children for increasing efficiency. Check that he is playing the sport and not hanging around and just watching others. Participating in sports will make your kids more active.

Fun workouts: Children are moody and joyful. They like games, exercises which are fun and not boring. Ask your child which sport he enjoys and support him in his liking for the sport so that he plays it and has fun along with it. Cycling, dancing, skipping are a few that you can get them started with.

Good Habits: Inculcate good habits in your children. Don’t over reward your child for every little achievement he makes. Keep a check on their eating habits and develop their taste buds to nutritious foods rather than burgers and pizza’s which will cause problems in their efficiency and weight gain. ( link it to child obesity link)

Be a Instructor: Children look up to their parents for advices and help. If possible accompany your child for a game and teach him the game. This will increase the interest level and will improve his performance in the game. Proper training and guidance can make him a rookie.

Don’t compare: With increasing competition pressure, we want our children to out beat every one. Don’t pile the pressure on your children. Some children are slow at learning and learn according to their own pace, comparing them might demotivate them. Let your child have his space.

Make learning fun for children with the direction and help them be fit and healthy.

Train your brain for weight loss

Most of us live in a world, where we are eating more food than we actually need for existence. Our portions are distorted and we are eating much more than we were previously. That’s why we are facing increasing problems of weight management, obesity and other lifestyle disorders, and thus an increasing need for weight management plans.

Can we train our brain to respond to the feeling of fullness by simple tricks? Is there a way our bodies be satisfied with less food? The answer is yes. Training the brain requires Read more

Healthy Eating Out Guide

With the festive season, there is a lot of eating out- family gatherings, weddings, parties, friends, the inevitable boxes of cookies at the office water cooler. Its a landmine of unhealthy choices. With our party season food guide, you’ll party and stay healthy.

First of all, don’t repent for wolfing down a heavy platter. Understand that it is human to give into temptations, but be sure to learn from them. We often lose control of our food sensory threshold and overindulge only to feel guilty later.

Here are some easy tips which will never slip off your mind even while you move ahead to place an order with confidence at various eating joints.

Rehearsing a situation in your mind before it happens helps you to arm yourself with strategies, visualize yourself doing them and experience the positive results.

So, let’s start with the healthy food guide for this party season

Order right: Make it a point to always ask for Read more

10 Eating tips to reduce weight & lose fat

Our previous post was on Eating Habits that Make you Fat- how many are you guilty of? Whatever that number might be, Fitho is here to help you fix those, and convert them into eating habits that make you reduce your weight and lose the fat!

1. When you pass by a bakery, don’t walk in to get something to eat. If you’re truly hungry, eat a fruit. If you don’t have other options, get a wheat bread sandwich or a salad.

2. During office hours, keep eating every few hours. Stress can reduce your hunger pangs, so people don’t eat assuming they’re not hungry. On the contrary, you should keep feeding your body every few hours. It has a double benefit. It keeps your metabolism up, and it helps to distract you from your work, so it reduces stress levels.

3. When you’re stressed, go for a run or play a sport. Its a great stress buster. Don’t eat. Or take your kids to the park and play with them.

4. When you’re not hungry, say no to food. Compulsive eating is big reason for obesity. People don’t know when to stop or how to stop till all the food in sight is over.

5. Instead of dessert, end your meals with a fruit. Its sweet so it satisfies your sweet tooth, and its good for you- because sugary desserts make you fat

6. When you see junk food, think of how long it will take you to burn it off, and you will not eat it.

7. If you see a plate of cookies, have one and move the plate out of sight. Simple trick to control your brain- ‘out of sight, out of mind’.

8. When you’re feeling down, go shop, or go for a walk, or call a friend. Don’t over-eat- it only makes you fat.

9. If you over-eat, then serve yourself 60% of your regular serving. Finish it, wait for 10 minutes, and then see if you really are hungry, or just greedy for more food.

And finally, the carnal eating habit to get fit:

10. Eat a good breakfast. It gives you energy, increases your metabolism and reduces your junk food binging. do you need more reasons?

10 Eating habits to gain weight

There are certain habits, that make people fat. And we’ve compiled a list of them for you. Check them out and tell us how many of them you are guilty of:

1. When you pass by a bakery, you always enter and buy some goodies.

2. During office hours, you don’t feel hungry if you’re loaded with work.

3. When you’re stressed, you find it relaxing to eat.

4. Even when you’re not hungry, you can’t say no to food.

5. Lunch and Dinner are not complete without a dessert.

6. When you see junk food, you can’t resist it.

7. Only God can save a plate of cookies in front of you.

8. When you’re feeling down, you eat to feel better.

9. You keep eating till you feel stuffed. Basically, you over-eat.

And finally, the carnal eating habit to gain fat:

10. You don’t eat breakfast.

So, what was your count? Don’t worry if your count was high. In the next part of the article, we’ll give you a list of eating habits to make you fit!