Tag Archives: eating habits

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!

— this article is written by a dietitian @ FitHo
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4 Keys to Weight Loss for Women

There could be many reasons why women gain weight. The most common ones include sedentary lifestyle, emotional eating, therapeutic reasons, and poor eating habits. If you are a woman and are trying to lose weight then here 4 areas of your lifestyle that might help you keep off that weight. 

A healthy diet should include adequate intake of all the essential nutrients. For example, protein for muscles and hair, carbohydrates for energy, good fats like omega 3 and omega 6 fatty acids, fibre for smooth digestive function and vitamins and minerals for various bodily functions. A healthy diet is essential not just to stay disease free, but even to stay fit and slim. It is the first and most important step to healthy weight loss. Also, a healthy diet with make you look good externally, which will further motivate you and boost your confidence. 

Diet: We rarely realise the hundreds or thousands of calories that sneak in to our system through unhealthy nibbling, small dessert bites and unnecessary snacking. There has to be a certain eating pattern and moderation in intake of calories. Our bodies require a certain number of calories in order to maintain weight and fat levels. the calorie intake should not cross the number required. (more…)

— this article is written by a dietitian @ FitHo

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.

— this article is written by a dietitian @ FitHo

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.

Children playing Football (Cr/freedigital)

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.

— this article is written by a dietitian @ FitHo

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.

Gift of Slimming

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 (more…)

— this article is written by a dietitian @ FitHo

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.

inkyfingerz @ flickr

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 (more…)

— this article is written by a dietitian @ FitHo

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.

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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!

— this article is written by a dietitian @ FitHo