Tag Archives: effective weight loss

7 Reasons Why You Can’t Lose Weight

You can’t seem to lose weight. You eat little and you are pretty regular with your exercising then why won’t your weighing scale budge?

You need to read the following 7 Weight Loss Obstacles to discover what is standing in the journey of weight loss -

1. You Don’t Eat Enough

Don’t starve yourself to save calories for later. It’ll only mess up your metabolism. Not only is starving yourself not sustainable for continued weight loss, but also, limiting yourself to too-small portions can lead to excess snacking between mealtimes.

2. You Don’t Practice Portion Control

When it comes to a balanced diet, we know that portion control is one of the keys to success. Keep measuring cups and spoons on hand to make sure your serving sizes are appropriate, and learn how to make control on your portions.

3. You Exercise with An Empty Stomach

If you regularly exercise without eating first, you should reconsider. When you work out on an empty stomach, research shows that the calories burned come from muscle, not fat. Since muscle burns more calories than fat, the more muscle mass you have, the better it is for weight loss. Not only will fueling your body help you avoid losing muscle, but also, you’ll have more energy to push yourself through your workout.

 4. You Don’t Eat Enough Veggies

Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off, since a diet full of plant-based foods offers a greater variety of nutrients with fewer calories — and all that fiber keeps the body feeling full for longer.

5.You Don’t Get Proper Sleep

Sleep plays a very important role in our health. Insufficient sleep is also a big obstacle in the journey of weight loss because we need extra energy to keep up with our exercise routine, and skipping on sleep can affect your body’s ability to control its appetite.

 6. You’re Stressed

The hormone cortisol is produced as a response to stress and was originally the trigger to refuel the body after a crisis. The appetite-stimulating effects of cortisol can mean we eat too much when we’re stressed. To fight the fattening effects of stress, do avoid stress and be happy. Also do workout on daily basis.

7. You Eat While Standing Up

Standing at the fridge or the counter to chow down isn’t saving time and can lead to mindless eating. It’s best to designate time for snacking and meals that’s set apart from other activities.

— this article is written by a dietitian @ FitHo
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Weight Loss Motivation

Weight loss is a skill which requires higher level of motivation. As its rightly quoted, “Where there is a will, there is a way”. With these inspirational tips to help you succeed, you’ll quickly climb back up the weight loss motivation ladder and feel refreshed and raring to continue with weight loss and see a new you.

Remind yourself of your origin of Weight Loss Motivation:
Start by reminding yourself what set you off on the road to wanting to lose weight in the first place, was it:

1) Seeing a ‘fat’ photo of you?
2) The bathroom scales reaching a certain point?
3) Not being able to find any clothes to fit you?
4) Realizing that even the smallest tasks were making you feel out of breath?

Close your eyes and go back to the moment when you decided once and for all to lose weight. If you still have that photo, take another look and remind yourself what you didn’t like about it.
Dig out some clothes that are still way too tight and try them on. Transporting yourself back to your ‘turning point’ should relight your motivation to lose weight.

Write down all the benefits of losing weight.

Many people only see a slim body as the main benefit of weight loss, with the result that if they don’t quickly see an improvement they end up feeling dissatisfied. If you haven’t already done so, write a list of ALL the positives you’ll get from losing weight and reaching your goal.
As well as looking amazing, the list could include things like:

1) Having more energy to play with your children
2) Lowering your blood pressure
3) Improving your fitness levels
4) Not getting out of breath after climbing a flight of stairs
5) Feeling comfortable in jeans
6) Increased performance at work

Most people who lose weight say they get far more out of life once they’re slim and as well as being healthier, they feel happier and have more confidence. People reported that they:

- Had more energy
– Experienced a better mood
– Had more confidence
– Improved health
- Benefited from better relationships and improved performance at work!

Visualize the new slim you

If things get tough, spend some time visualizing your new life as a slimmer, fitter and healthier you. It’s one of the best ways to increase Weight Loss Motivation

- How does it feel?
– How much more confident are you?
– How do you look?
– What are you wearing?
– How do you move?
– How do you talk to other people?
– How much more energetic do you feel?
– What are you doing in your new life?
– What ambitions do you have?
– What changes have you made?
– Hold onto this image of the new you and take time to revisit it whenever you feel like giving up.

Remember it’s all about you:

Remind yourself who you are losing weight for. The key to Weight Loss Motivation is the fact that “It’s for YOU”. If you’re trying to lose weight as a result of pressure from family, friends, you’ll constantly struggle! People who successfully lose weight – and keep it off – do it for themselves.
So make sure you’re shifting those pounds for the only person that counts – and that’s you!

— this article is written by a dietitian @ FitHo

Get Fit in Five Minutes

HT City : Ready to get fit in five minutes.

Fitho Wellness shares with the readers of HT City the most effective High Intensity Interval Training program to lose weight and get fit. A quick, high intensity five minute workout routine chart for beginners and people with moderate fitness levels that can be done at home.

For more read our article.

— this article is written by a dietitian @ FitHo

Ideal Weight Loss

If you were given a choice to lose weight how much would you want to lose and what should be your ideal weight loss.It would make life comfortable if you know that how much weight you could lose within a month and after x months you would reach a desired weight. Suppose you lose 4 kgs a month and by the end of 6 months you would be able to lose 24 kgs. You could actually calculate the expected weight loss and set the time limits according to your own choice. Read this article on ideal weight to set target for your weight loss.

Weight Loss (Cr/freedigital)

There are some important points that you should keep in mind while planning your ideal weight loss.

Body Composition Analysis: This is the first step towards Ideal weight loss. Body composition analysis gives you a report which tells you about how much fat and muscle percentage is there in your body at different parts. BCA also tells you what your daily caloric requirement is and how many calories you require to maintain the same weight. It also tells how much visceral fat is present in the body. BCA also includes on the basis of your height and weight to be more precise and effective weight loss.

Once you have your BCA report it is time to start taking action. We understand that we have to eat a limited amount of calories per day as the body requires it whether we are at rest or work. It is advisable to not starve yourself as it makes weight loss difficult. Suppose if your daily caloric requirement is of 2000 calories then spread your meals through out the
day on the basis of this. You could break 500 calories for each meal which would be 1500 calories and the rest 500 calories you could distribute for your snacks, biscuits, mid meals etc.

Keep things in mind that don’t assume your daily calorie requirement and eat on an assumed basis. Choose healthy food options which are low in calories and not provide empty calories. Choose fruits, vegetables, whole grain cereals, legumes, dairy, lean meats, nuts and seeds etc. Follow the food pyramid for correct distribution of carbohydrates, protein, fats and
fiber. (more…)

— this article is written by a dietitian @ FitHo

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.

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 don’t 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. Here is a sample of a  healthy weight loss plan by Fitho that has a 96% success rate.

( The portions have been purposely omitted from the sample diet as they are differ according to individual age, gender & BMI)

Sample 1 Day Fitho Healthy Weight Loss Diet Chart 

Indian Veg
Breakfast – Vegetable poha [add carrots, peas, onions], Buttermilk, Pear
Lunch – Steamed rice, Arhar dal, Cauliflower & beans vegetable, Curd
Dinner – Boiled beetroot-radish salad, Kadhai paneer, Mix vegetable [cabbage, capsicum, beans], Chappati

Indian Non-Veg
Breakfast – Omelete, Multigrain toasts, Apple
Lunch – Onion stuffed chappati, Mushroom matar curry, Raita
Dinner – Onion-tomato salad, Chicken curry, Spinach corn vegetable, Chappati

Indian continental veg
Breakfast – Apple & nut [almonds] Oatmeal
Lunch – Radish-tomato salad, Whole wheat vegetable pasta [mushroom, capsicum, broccoli]
Dinner – Lemon-coriander soup, Pan-grilled vegetable whole wheat roll [ French beans, carrots, onions]

Indian Continental non-veg
Breakfast – Scrambled eggs, Multigrain toast, Guava
Lunch –Cucumber, onion & tomato salad, Chicken sandwich
Dinner – Vegetable stew [potatoes, cauliflower, beans], Steamed Rice

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.

So start losing weight in 3 steps with the Fitho diet.


— this article is written by a dietitian @ FitHo