Sometimes we feel like the world around has suddenly gotten crazy. Sometimes we notice that red lights are more annoying than usual. While many things can cause irritability, such as lack of sleep or the regular hormonal changes due to a woman’s monthly cycle, the timing and amount of food that we are eating and drinking are also to be blamed for such matter mood swings.
If we talk about Low-calorie diets, they can either motivate you highly for your weight-loss efforts or just get on your nerves. As gaining weight might occur gradually over many years, like wise if you want healthy weight loss, it will also require time and thus it needs so much of efforts and patience.
Physical Effect During Calories Burn
Our body always needs some amount of calories just for sustenance of respiration, temperature regulation and digestion. Any physical activity you engage in ups the calorie count you need to function. When you cut back severely on the calories you eat, you might lack the available carbohydrates needed for fuel. Stored fat helps fuel low-intensity exercise, but when you don’t eat enough, your performance during intense activities such as tennis or running might suffer. Even at rest you can get hunger pangs and feel irritable when starting a low-calorie diet. The “American Journal of Clinical Nutrition” reports that irritability and hunger issues peak in evening hours and gradually lessen as the weeks of a diet progress
Psychological Effects During Calories Burn
Hunger and energy deprivation can make you angry or exacerbate existing irritation. Performing a task that requires some strength and dexterity becomes harder when you have flagging energy and focus due to lack of food. Feeling lethargic, you might give up on exercise; abruptly stopping habitual exercise can further darken your mood, creating an unhealthy cycle. In extreme cases, you may become hypoglycaemic, when your blood sugar level drops dangerously low. To avoid the condition and its confusion, dizziness and nausea, always eat at regular intervals when you restrict calories too.
Energy Density During Calories Burn
Low-calorie diets need not leave you feeling famished. Select foods that are lower in energy density so that you can eat a larger volume of food and feel full for a longer time. Generally, foods that have a high percentage of water have fewer calories, so vegetables such as zucchini/cucumber/bottle gourd etc cooked in with foods like chilli help lighten the calorie load. Dietary fibre present in bran and brown rice also provides low-calorie heft to a low-calorie diet. The Canters for Disease Control and Prevention lists fibre as having an energy density of between 1.5 and 2.5 calories per gram. Carbohydrate and protein both have an energy density measured at 4 calories per 1 g. Fats have a higher energy density, measuring at 9 calories per 1 g.
Considerations During Calories Burn
Extremely low-calorie diets can backfire if you cannot sustain the effort it takes to adhere to one. Your body might react to a sudden and drastic reduction in food by lowering its metabolic rate. You ingest fewer calories, but you burn off fewer calories as well. A modest 500-calorie-per-day deficit yields a 1-lb.-per-week weight loss. One pound is the equivalent of 3,500 calories. So in order to manage your body functioning smoothly, one needs to provide the basic nutrition in appropriate portions. This not only makes you reach an ideal weight steadily, but also helps you manage excess cravings and unexplained mood swings.
Our lifestyle is getting busier day by day, as we are adding multiple works in our daily schedule and when we face difficulty in managing different areas we have put our hands in, we get stressed. You get stressed when you feel you have to handle more than you are used to. When you get stressed sudden changes occurs in your body like headache, upset stomach, trouble sleeping etc. It can make you moody, tense, or depressed and you are not able to concentrate on your work. It also weakens your immune system making it harder to combat the situation. If you are suffering from heart problems then stress is worst for you. It’s very important to manage stress and reduce stress form our life, it will not only help you to make you feel better but by avoiding stress you will be able to avoid the problems which are caused by stress.
Eat Healthy: Eating well and Healthy will provide you energy and all important nutrition that your body needs. Eating well will help you to reduce stress (mental and Physical Stress). Taking a healthy diet will not only help you to reduce stress but will also help you boost your health. A healthy diet which includes plenty of omega-3 essential fatty acids, vitamins and minerals, can lift your mood.
Relax: Try to keep relax; Relaxation might help you to reduce stress, Depression and Anxiety situations. Breathe calmly and slowly whenever you feel stressed out. Breathing will help you regulate your heart rate and help you to calm down.
Sleep: - If you are not getting the right sleep you may feel stressed out. So, to reduce stress you need a regular and sound sleep.
Exercise: Exercise is a great way to reduce stress. It helps your body produce endorphins; the neurotransmitters in your brain that make you feel good. It also forces you to focus, helping you forget what’s making you anxious. Exercising in warm, sunny weather can boost your mood.
Laugh out loud: There are so many things you can do to reduce stress. Enjoy a comedy movie, invite over some friends, and share a few good laughs. Every time you crack up, increased oxygen courses to your organs, blood flow increases, and stress evaporates. In fact, just thinking about having a good laugh is enough to lower your stress hormone levels.
Go Out: It’s very important to keep your mind free from all the stress and depression. So, it’s better that you go out for a walk in a nearby park or garden or terrace. Fresh Air and environment also helps in reducing stress levels .
Speak up: Not being able to talk about your needs and concerns creates stress and can make negative feelings worse. Assertive communication can help you express how you feel in a thoughtful, tactful way.
Enjoy your hobby: Doing what you like may help you to reduce stress .When you engage yourself in something enjoyable, it can soothe and calm your restless mind. Try reading, gardening, crafts, tinkering with electronics, fishing, carpentry, music — things that you don’t get competitive or more stressed out about.
Stress management gives you a range of tools to reset your alarm system. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems. Don’t wait until stress has a negative impact on your health, relationships or quality of life. Start practicing a range of stress management techniques today.
Exercise regularly is an essential component of leading a healthy lifestyle. Likewise a good warm up before exercises is an essential part of a complete and safe exercise. A good warm up will gradually increase your heart rate, increase circulation to your muscles, tendons and ligaments, and mentally prepare you for your exercise. A total body warm up is essential for your work out if you want to see maximum benefits and minimize the risk of injuries.
What’s happening to your body during warm up?
During a warm up your heart rate increase which begins to pump blood faster around the body. Your circulatory system begins to open up more with this increased blood flow and begins to allow your blood to go directly to where it is needed which is in the muscles being worked upon.
This increased blood flow warms up those muscles which allows them work better, easier and do what they do best which is to contract and relax as you work out. As you begin by warming up your breathing rate also begin to increase which combines with that better working circulatory system to deliver oxygen to the muscles.
The Importance of Warm up before Exercises
The importance of warm up before exercises can be compared to driving your car in freezing cold weather. It is generally best to allow your car to warm up a bit before reviving it up to high speeds. The same principle applies when you exercise . You want to physically prepare your body for the demands of a strenuous exercise by gradually increasing your body temperature.
• Warm Up to Increase Blood Circulation : When you give your body 5 to 10 minutes of a good warm up, through walking or jogging, you gradually increase blood circulation throughout your muscles, tendons and ligaments. This is much like oiling a squeaky wheel. Your heart rate increases gradually. Your muscles warm up to prevent injury. Your ligaments and tendons become more flexible, reducing the chance of tears.
• Warm Up Before Exercises as a Form of Mental Preparation : This is especially helpful if you engage in strenuous forms of exercise such as hiking or cycling a steep hill, lifting heavy weights or taking an advanced aerobics class. Your body experiences a great deal of stress during these types of activities, so an adequate warm up and mental preparation increase your chances of enduring and benefiting from the hardest part of your exercise regimen.
• Warming up can save you from a lot of pain With the muscles warmed up and raring to go with increased blood flow and oxygen, your muscles are more enthusiastic for the upcoming challenge and they can now achieve a greater range of motion. This helps to reduce the risk of you getting an injury, as a muscle that is not warmed up properly is at far greater risk from any impacts it will receive.
So as you can see just a short 5-15 minutes warm up can really save you time later as well as help to improve your actual exercise when you actually get to it. So after reading this we don’t want to see any of you skipping that warm up, because it’s an essential part of exercising and achieving your health goal more efficiently.
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.
Losing weight is easier done than said with Fitho’s weight loss programs that are a combination of diet and exercise. To understand the program better Fitho launches a free one day sample diet plan to show how you can lose weight successfully without having to travel anywhere. All you have to do is visit www.Fitho.in register and get started absolutely free of cost.
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 stabilises the nutrition intake and exercise which helps burn the excess calories in the system. You get assured weight loss 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. Read more
Increased body fat percentage and being overweight result in lifestyle disorders that cause heart disease, hypothyroid, diabetes, obesity and high blood pressure. Excessive saturated fat consumption increases the cholesterol levels in the body. Certain types of fat are bad for health and some are equally important which are commonly referred to us essential fat without which the body will fail to absorb and process nutrition in the body. Read here to know more about this.
The distribution of fat varies between gentics and gender. Women tend to store more subcutaneous fat which is under their skin. Distribution of fat in women is generally in their hips and thighs area while men tend to store more fat in the middle area or the abdomen. Once the person enters adolescence the fat cells don’t increase in number instead they only increase or decrease in size. Its the male and female hormone that decide the fat deposit destination in the body. For example women with big bellies are considered to have higher levels of testosterone ( male hormone) in their system that causes fat accumulation on the stomach. While if men have large hips its due to the high levels of estrogen (female hormone) in that body part.
We presume that fat people are more prone to metabolic disorder ( also known as lifestyle disorders) but a study by Ruth Loos at the Medical Research Council in the U.K. found that lean people with a specific genetic variant were equally at risk of diabetes, heart disease even though the reports confirmed lower fat percentage in the body. Read more
As we get older there is a change in our hormones levels that can affect the energy levels in the body. But even then low energy levels that reduce with age means that you dont have the hyper activity of a 13 year old. If you constantly feel tired and out-of-it even when you havent done much all day should make you get concerned. Maybe its a calling to make that lifestyle change before it translates into some health issues. We give you some easy to follow steps that can help clean your system internally, regulate your metabolism and spike your energy levels naturally.
Based on a simple philosophy of eat well and exercise, this is how you can do it too:
Balanced Meal: Eating a heavy meal or stuffing till the time we feel loaded gives a sleepy feeling. Ensure your meal are dominated by fresh seasonal vegetables and pulses. This will not only give the right nutrition for your body but will also detox your system simultaneously. Vitamins and minerals accelerate the basic chemical reactions in the body for various functions. Low intake of vitamin and minerals affects the immune system which slows down the body metabolism and shows decline in energy levels. Eat fruits and vegetables for vitamins and minerals and keep a faster body metabolism.
Water: Sometimes feeling thirsty can be a reason for lowered levels of energy. If you are dehydrated then you will feel fatigued and lack energy. Keeping the body hydrated will keep the metabolism high and faster digestion of food in the body. Drink plenty of water to kep energy levels high. Sometimes drinking too much coffee or tea also leads to dehydration. Avoid as much caffeine as you can. Instead switch to green tea for all its health benefits. Read more
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.
Are you tired of falling sick every time there is a slight change in the weather or being extremely vulnerable to other people with viruses or bacteria. Body produces antibodies that help identify and neutralize foreign bodies like bacteria and virus in the body thus providing immunity. Immune system is the body’s defence against organisms and foreign substance which have potential to cause diseases and health problems. The immune system is made up of cells, tissues and organs that fight together to protect the body.
There are three types of immunity in the body known as innate, adaptive and passive. Innate is the natural immunity that we all are born with for general protection. Adaptive immunity is the active immunity which develops throughout our lives and in some cases where the infection is too dangerous to fight we can be immunized through vaccination. Lastly, passive immunity is which is borrowed from other sources like mothers milk that provides immunity to child when he is born until he develops his immunity.
Lymphocytes, which are the white cells, are the key laborers of the immune system. The primary lymphocytes are B-cells, T-cells, natural killer cells, macrophages and dendritic cells.
You could strengthen your immune system naturally through balanced diet and exercise. Good nutrition with vitamins and minerals and other important nutrients will keep the immune healthy and ready to ward off invaders. A life style that indulges in the consumption junk foods, fear, worry, and anything that promotes stress will weaken and destroy the immune system. Here are some food options for building immunity.
Garlic: It is a powerful immune booster and stimulator which increases the production of infection fighting white blood cells, boosts natural killer cells and destroys antibodies. Allicin and sulphides present in garlic boost immune system. Garlic is an anti-oxidant which fights free radicals in the body and helps clear out toxins from the body.
Carrots: Carrots, his food of choice, contain loads of beta carotene, which is a powerful phytonutrient that boosts the immune system’s production of infection-fighting natural killer cells and T cells. It reduces the risk of cardiovascular diseases and kills free radicals which cause aging and strengthens the immune system.
Yogurt :Ingesting live bacteria might not seem like the best way to stay healthy, but, on the contrary, your body needs certain bacteria to function properly. Lactobacillus acidophilus is an example of good bacteria that your body needs, because it produces lactic acid in your gut, which helps you digest food and break down complex compounds into usable bits.
Mushroom: Mushrooms increase white blood cells in the body to fight diseases and infections. They help build the immune system. Mushrooms contain beta glucans which are one of the best immune enhancing substance. They provide rich nutrition to the body and keep foreign substances away.
Citrus fruits: Vitamin C is an antioxidant which eradicates free radicals from the body and keeps the body in fighting mode from all foreign substances. Vitamin c increases the production of infection-fighting white blood cells and antibodies in the body fighting the immune system. Vitamin C has rich anti-inflammatory properties helping fight cold and bruises, wound healing cuts, swelling etc. It keeps a good body immunity fighting against the bacteria and fungi causing allergies.
Drinks lots of water to flush out toxins from the body and include vegetables, fruits which contain fiber beneficial in removing toxins from the body. Exercise to keep the body healthy and increase blood flow in the body and fight infections better.
Could being fat make you lose your job or make you earn lesser than your co-worker? A recently published study shows a noticeable correlation between overweight and a decreased employment rate. This shows that a lean person could thin your chances for a job or a good salary.
It has been noticed that people have suffered monetary loss in getting appraisals, packages and job offer. This stands true in companies where there is direct interface between the company and client. Especially service industry like aviation, hospitality, beauty, marketing, PR employ attractive and fit employees as good presentation is critical to their business. This ideology is gaining relevance and is slowly been accepted and followed by many companies world over.
In fact a study by Judge and Cable tells that especially women who were underweight fetched a higher salary than their fat counterparts.
Besides the physical attributes employees that are fitter have better mental health, stronger immunity, are less stressed, are mostly happy which reflects in their performance. Employers want to invest in stable resources that help grow their business.You can also get an edge for yourself and demand a higher salary package by getting fit and looking good.
Tips To lose weight Read more
Exercise ball or often called as swiss ball is made of soft elastic which can be used to perform exercises for physical therapy, training and exercise. Swiss ball adds an edge to regular exercises like crunches by increasing the intensity on the core and strengthening the muscles in the abs and back including the rectus abdominis, transverse abdominis, internal/external obliques and the erector spinae.
Exercise ball makes a person balance himself on it and doing a exercise on it increases the intensity of the exercise. When you sit on the ball the abs and legs contract to avoid falling giving a better balance and alignment.
If building muscle is what you want then here is some basic information on muscles and how to exercise them effectively to get the size or definition you are looking for.
What is the most basic function of muscle. Muscle apart from physical appearance is important for movement, to maintain posture and is known as the source of power in the body.
They take care of everything from walking to keeping the blood flowing. The best part about muscles are that they are long-lasting, they are self-healing and are able to grow stronger with exercise.
There are three types of muscles in the body. Cardiac muscles in the heart take care of the pumping and functioning of heart, second type are the smooth muscles that are found in the walls of the arteries and intestines and lastly the skeletal muscles which cover our outer body, and are often exercised strength and physical shape.
The skeletal muscle is what we want to develop and not the other two smooth and cardiac muscles. Here are tips to build stronger muscle. Read more
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.
Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.
Working on your muscles has many advantages. Read more
Some researchers are of a belief that exercise makes you fat. And if we continue to be moderately physically active it is enough to maintain the weight. According to them sweating it out in the gym only makes you fat and does not really help in any weight loss.
We partially agree to this theory about moderate physical exercise is enough to keep you fit. Like most things there is a condition that too applies to moderate physical activity, which is if you are also watching what you eat. Even if you are exercising and at the same time eating more than you are actually burning you are bound to not lose any weight. Keeping this logic in mind we further explain how exercising is really making you fat.
We see a lot of people compulsively exercising at the gym over a period of time without losing any weight. Well there could be two reasons for it. First either you are following a wrong routine which is similar to ‘eating empty calories’ or you are still eating more than you are burning. Like doing a twist with a long rod on the shoulder or walking on a high incline while holding the rod in front. Infact talking on the phone while walking on the treadmill, elliptical, slow cycling is as useless as sitting on a chair. There is a study that states that while you exercise you need to focus at the activity at hand for best results. Have you ever seen a sports or a fit person be on a phone while exercising ?
Reducing weight is increasingly becoming popular across the world. Sedentary lifestyle and increasing number of lifestyle related therapeutic conditions are further propelling everyone towards wellness and fitness. The most common lifestyle disorder symptom is weight gain. Fortunately it is also the easiest to control and manage provided slight changes are made in the current lifestyle. Weight reduction is possible with the right approach towards what we eat through out the day and the activities that we indulge in.
Here are a few weight reduction tips to lose weight.
Don’t starve yourself: The most common myth amongst people for weight reduction is a strict diet. Few go on yo-yo or crash diet, low calorie diets, atkins diet, banana diet etc. But they fail to reduce weight. Starving sends the message of not enough food and the body slows down the metabolism reducing the speed of calorie burn. Thus fat and the extra pounds burn much more slower than before making weight reduction difficult.
Don’t skip breakfast: If you skip the nutrition at breakfast then there is seldom chance that you would make it later in the day. Skipping breakfast lowers the metabolism and lack of nutrition makes the body become weak and vulnerable to eating snacks and junk food later in the day. Eat healthy food for breakfast and you would feel fuller and eat less too.
Eat meals on time: Non timely meals disturb the body metabolic cycle making it difficult for the body to adapt to a schedule. Also eating meals late makes you tend to over eat because staying hungry for longer makes you feel hungrier psychology resulting in overeating. Hunger reduces the efficiency of the body reducing the metabolism, hence the weight reduction. Time your meals and watch the progress.