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Ways to stop emotional eating

Many people tend to eat according to the state of their emotions. For example, if they are happy they will eat their favourite pizzas or burgers and if they are sad they will eat ice-cream or chocolate to lift their mood. Eating triggered by emotion and not hunger is often called emotional eating that can result in weight gain or inability to lose weight. Here, we are going to discuss ways in which you can avoid emotional eating.


1. Scale your hunger

Create a hunger scale for yourself to measure when you feel maximum hunger and when you feel the least. Whenever you eat anything mark the reason behind your eating and rate it on a scale of 1-10. The reason can be actual hunger, happiness, depression or just boredom. To start, always eat when you get a minimum of 5 points or say, 7. This will help in avoiding unnecessary emotional eating.

2. Focus on your food

Many people have a habit of reading the newspaper with their breakfast or watching TV while having their meal but these habits can easily lead to overeating. Researchers at the University of Liverpool in England found that people who swipe at their cell phones or stare at the TV while eating gobble down up to 50 percent more food than those who are actively engaged with their meals. Therefore, always eat without any distraction as it will help you in getting more satiety.

3. Eat Healthy and balanced meal

A balanced meal with the right ratio of protein, carbohydrates and fat provides you better satisfaction and protects you from emotional cravings for food. Opting for healthier food such as fresh fruits will not only satisfy you but the nutrition in it will even provide a steady source of energy that will get you through the day feeling focused and balanced. Healthy foods help manage your emotions better.

4. Wait before you eat

If you are not sure about what makes you eat, then make it a habit of waiting for 10 minutes before you eat. In these 10 minutes go and do some household chore or pending office work. If even after 10 minutes you want to eat, then you should go ahead and eat. Do the same before you get yourself a second serving. Research shows that it typically takes 20 minutes for your stomach to communicate a sense of fullness to the brain, so you may be refilling your plate despite being full.

5. Keep a mood and food diary

Keeping a track of your mood and food may help you in realizing your emotional eating habits. By knowing your trigger towards emotional eating it is much easier to eliminate or replace it with some healthier options.

6. Stock healthy food in your house

When junk food is not within your sight you will not think about it. Therefore, eliminate all the cookies, cakes, chips, ice cream, etc from your kitchen and stock up on fresh fruits and vegetable in your house. So, the next time you feel hungry and want to eat something you will automatically eat something healthy.

7. Control your eating portions

If you cannot control yourself while eating emotionally, then try to control your portions while eating. For example instead of going for a bigger bag of chips, choose a small bag. Or do not eat straight from the bag. Serve only a small portion of the chips out in a bowl and leave the rest. This might help you in avoiding the next portion. You certainly need to exercise some self control too.

8. Avoid Social Influence

People tend to eat more when they are out for social activities like parties, office get togethers, weddings, etc. Endless serving of tasty snacks with added distraction of social banter leads to mindless eating. People don’t pay attention to what they are eating & lose track of how much they have eaten, resulting in overeating.

9. Find an Alternative

“Dog is a man’s best friend” is a common saying to encourage people to have a pet dog. A study from the journal Hormones and Behaviour found that interacting with your four-legged friend releases oxytocin, the feel-good hormone that helps boost mood. In addition, when you run with your pet you burn extra calories and a daily routine of running for a minimum of 30 minutes can help you in managing your weight. But if you don’t have a pet find another alternative such as speaking to a friend, sibling or someone who makes you feel better when you feel emotionally low.

10. Follow a healthy lifestyle

A person who is physically strong, relaxed and well rested has a better ability to balance the emotional see-saw in life. Make daily exercise a priority in your life. Physical activity helps balance mood, improve energy levels, and it’s also a powerful stress reducer. Get at least 7- 8 hours of sleep every night. When you don’t get the sleep you need, you are more prone to mood swings that can trigger mindless eating.

— this article is written by a dietitian @ FitHo
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Is sitting increasing your heart risk?

A sedentary lifestyle may increase the risk of diseases like diabetes and heart problems. It is really important to do some moderate to intense physical activity everyday. Physical workout in the form of exercise is very beneficial for all ages. It releases good hormones and helps to reduce stress, which is also responsible for lifestyle diseases like diabetes, heart problems and obesity.

According to the US Center for Disease Control and Prevention (CDC), heart failure affects over 5 million people in the US, where it contributes to around 1 in 9 deaths and costs the nation an estimated $32 billion a year.

According to new research published in the American Heart Association journal Circulation: Heart Failure says –“Sitting for long periods increases heart failure risk in men, even for those who exercise regularly”

The question that arises is that how does sitting increase the risk for heart failure. The reason given by Prof. Sara Rosenkranz is that when we sit for a long time, the muscle contraction activity lowers, due to which a molecule called lipoprotein lipase or LPL, shuts down. LPL converts fat into energy, for use by the body. She also explains that “We’re basically telling our bodies to shut down the processes that help to stimulate metabolism throughout the day and that is not good. Just by breaking up your sedentary time, we can actually regulate that process in the body.”

One way to avoid prolonged sitting during the workday is to switch to a standing desk. An easier, no-cost solution is to set your smartphone timer to go off every 30 to 60 minutes during the day. When the alarm rings, “Stretch and move around the office to avoid any prolonged sitting,” Dr. Manson recommends.

So, along with exercise, it is really important to also spend some time standing. Also, when we are sitting, we tend to eat more unnecessarily and even binge. Make it a point, whether you are at the workplace or at home, to spare some time in between to get up and walk around or at least do some light stretches.

— this article is written by a dietitian @ FitHo

3 Exercises for Great Butt

Looking to shed that extra layer of fat from your posterior and get a well-toned backside? You are just in the right place. Here are the top 3 exercises which are designed to give you that well-sculpted butt.

1. Explosive Lunges

This move gives you an awesome stretch through your glutes while testing your balance, coordination and patience.

- Stand with your feet together and your hands on your hips.
- Then lunge forward with your right leg.
- Jump up, switch legs in mid air, and land with your left leg in a forward lunge.
- Continue these explosive lunges, alternating sides, for one minute.
- Keep your fists up in front of your chin and push off the floor with both feet. Your front knee should be bent 90 degrees and align over your ankle.


2. Squat with Kick-Back

- Stand with your legs shoulder-width apart.
- Sit back to a squat, bringing your fists close to your chin.
- Then bring your left leg straight behind you while extending your arms forward.
- Return to the squat position, then repeat on the other side.
- Continue alternating sides for one minute.
- As you squat, remember to keep your weight back on your heels.
- When extending the leg behind you, keep your hips square – don’t twist them toward the side.

3. Plie

It’s as simple to do as it looks, but infinitely more toning than you’d expect. (In fact, it’s one part of the Brazilian Butt Lift workout, below. Get on that.)

Do it:

- Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
- Bring your arms out straight in front of you and lower into a squat.
- Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
- Be sure to tuck your tailbone under and contract your glutes. Keep your torso tall, and don’t let your knees creep past your toes.
- Do for 1 minute. (After about 40 seconds, pulse at the bottom of

the squat for 20 seconds.)

— this article is written by a dietitian @ FitHo

5 Great Abs Exercises

Abdominal exercises are those that affect the abdominal muscles (also known as the stomach muscles or “abs”). These exercises are useful for building the abdominal muscles. According to one of the study, abdominal muscle exercises are known to increase the strength and endurance of the abdominal muscles.

Here are 5 great abs exercises -

Elbow Plank

Planks are great for working the abs, and the elbow plank is harder on the abs than the traditional plank in push-up position.

- Start face down on the floor resting on your forearms and knees.
- Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.
- Contract your abdominal to keep yourself up and prevent your booty from sticking up.
- Keep your back flat – don’t let it drop or you’ll be defeating the purpose. Picture your body as a long straight board, or plank.
- Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.
- Repeat three times.

Warrior 3

Balancing on one leg challenges your core muscles. Here’s how to do the Warrior 3 yoga pose.

- Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
- Exhale as you bend forward at your hips, lifting your right leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths.
- Come to stand, lower your right leg, and repeat with the left leg lifted for another five.

Scissor Abs

- Lie flat on your back. Extend your arms so they’re against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head.
- Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
- Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
- You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you’re still not feeling it).

Pilates Corkscrew

- Lie on your back, and pull your knees into your chest. Reach your legs up to the ceiling, and tightly squeeze them together, focusing on connecting your inner thighs.
- Reach the legs over to the right, allowing the hips to lift away from the floor.
- Reach the legs back to center but still engaged, ensuring that the lower back remains on the floor.
- Reach the legs over to the left, grounding the shoulders and allowing the hips to move first, the rib cage if possible next. Pull the legs back up in toward the body. This counts as one rep.
- Repeat 10 times.

Quadruped

- Get on all fours, with your knees under your hips and your hands under your shoulders. Remember to keep abs engaged and keep your back flat.
- Reach out with your right hand and extend your left leg out behind you.
- Round your back and head to connect your right elbow with your left leg under your body. Extend right hand and left leg back out.
- Repeat for a total of 15 times, and then switch sides.

— this article is written by a dietitian @ FitHo

3 Exercises for Toned Arms

Are you tired of spending hours exercising and still can’t rid of the flab on your hands? Well, we have the perfect & simple solution to help fight your flabby arm woes. Here are some easy exercises that can help get your upper body in shape and give you the perfect toned arms that you have been sweating to achieve.

Bench Dips: This exercise doesn’t require much equipment. To start the exercise, keep your hands shoulder-width apart on a secured bench. Slide your butt off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition. Keep your shoulders down as you lower and raise your body.

Dumbbell Triceps Extension: You can start the exercise with a dumbbell weight you are comfortable with. If you are a beginner you can start with a 5 kg dumbbell. Keep dumbbell in your hand and raise your arm up straight, now bend your arm so that the dumbbell comes down behind your head and then raise your arm again. To have a maximum effect of the exercise do this in a slow and controlled manner.

Pushdown: This exercise can be done using equipment with many variations. You can use straight bar or V-shaped rope to do the exercise. To start with the exercise stand facing machine and grip the rope taking the bottom of the rope in either hand. Keep your elbows bent at 90 degrees. Push the weight down and wait for a very brief time period say 5 seconds and let it rise. Let your arms come up just past 90 degrees before pushing down again. This counts as one repetition.

While doing any exercise do not over strain yourself and go according to your stamina and limitations. And always start your workout with warm up exercises because if you won’t, there are chances of pulling a muscle.

— this article is written by a dietitian @ FitHo

Spinning for Weight Loss

Spinning is a popular group  stationary cycling session which promises to make your fitness goals a reality. Spinning involves different techniques like interval training, high intensity and variations in cycling for burning calories, building endurance and stamina and strength. Spinning is a hybrid form of stationary cycling that is conducted by an instructor to the beat of fast music.

Cycling (Cr/freedigital)

Spinning is getting popular  as many find spinning a fun way to lose weight. But is spinning as effective for weight loss like other forms of exercise? Does it focus on overall body toning? Does it exercise every muscle of the body and support a complete body workout.

The basic position of the body is sitting and cycling all the time pedaling with a few variations to keep the sessions interesting while cycling to the music. Therefore spinning is mostly a lower body workout. The  leg muscles are worked while the upper body is neglected. It is an incomplete workout for those looking for an upper body toning or overall body muscle development. This routine burns quite a few calories at a moderate level of intensity but you could literally burn more calories and get a better toned body with running with same the effort put in a spinning session.

As every form of exercise has advantages and disadvantages the biggest plus point to spinning is that it is highly motivational  as it is a group training session which keeps you pushing harder to be more competitive. The cycles can be adjusted to ones comfort levels and the entire concept is a lot of fun. It is basically cardio exercise that  can be compared to running. The only difference being you engage your entire body while you run but here you only move your legs. (more…)

— this article is written by a dietitian @ FitHo

How to Train Your Muscles

There are numerous exercise that you can workout in a gym. Each exercise is either for a specific muscle called an isolation exercise or compound exercise where multiple muscles are worked together. Which muscle should you train first or what combination of muscles should you take for more training. Training different muscles depends upon what your objective is and your approach to muscle training.

Muscular Man

There are certain number of things one should keep in mind while training his/her muscles. When lifting weights it is most important and foremost to maintain the right posture and perform the exercise in the right manner. Doing them in the wrong posture could unbalance the symmetrical growth of the muscles and could cause injuries and pain. If you are looking for muscle mass then lift more heavy weights with which you could do only 7-8 reps of the exercise. For defining and better cuts of the muscles don’t rush through your session. Change your exercise pattern at times as the body can adapt to the pattern. Rest is important as muscles require time to repair the wear and tear and increase in size and strength.

Work Bigger Muscles First: There are various combinations that you can take while building muscles. There are big muscles in the body like chest, back, thighs, abs and small muscles are biceps, forearms, shoulders, triceps etc. If you work on the small muscles first then working the bigger muscles will be straining as smaller muscles assist in training the bigger muscles. If the small muscles get tired then it will be less supportive for bigger muscles. So do the bigger muscles first and then move on to smaller one. This gives more muscle mass and density to the muscles with strength too.

Combine Opposing muscles: If you are looking to increase strength in your muscles to lift heavier weights then train opposing muscles to concentrate more on the muscles and provide them enough rest. Opposing muscles are least incorporated while doing the other muscle so its gives you time and strength to work the opposing muscles with heavier weight. This style allows you to work more muscles in a workout. Suppose you work your chest then the biceps don’t play much role in it. So it is possible to work the biceps as well with full power and weights.

Work the supporting muscles: Work out combining muscle group in one workout. The muscles that support each other. Like biceps and back. Chest and triceps etc. This helps build muscle endurance, gives better shape to the muscles.  Training supporting muscles works the bigger and small muscles as well. It gives a right combination to exhaust the muscles for better and ripped muscle mass.

— this article is written by a dietitian @ FitHo

Circuit Training Benefits

Circuit training is a great combination of high intensity workout in combination with resistance training. What does it exactly mean: There are 4-10 exercises ( mostly resistance training) that make a circuit or a single set. Each exercise is performed for a specified number of repetitions before moving on to the next exercise. The exercises within each circuit or set  are separated by a short rest period, and each circuit or set is separated by a longer rest period. Circuit training is highly effective in increasing strength, stamina and flexibility. Each exercise has to be done in a steady pace and maintaining the right posture while performing them.

Weight Loss with Circuit Training(Cr/freedigital)

Circuit training in not a fixed type of exercise pattern but can be changed according to the fitness level of the individual. The exercises in a circuit can be total body, upper body, lower body, abs, combination of these body parts, biceps and legs etc . It can be designed to your body requirement hitting specific muscles if required.

Benefits of Circuit Training:

Weight Loss: Circuit training is a high intensity workout which will make the body burn a lot of fat as different muscles are being engaged in high repetitions with little intervals for recovery..If one is looking for a weight loss and wanting to get active and powerful then circuit training can be beneficial.

Body Building: If one is looking to build muscles then circuit training could help get lean and muscular including weight exercises to build bigger muscles. Circuit training helps maximize muscle size and  while reducing  the body fat to the minimum.

Develop strength and Endurance: It is a great way to develop strength and endurance as it can be made higher intensity circuits which make the muscles work more and build strength.

Equipments: With circuit training you have the flexibility to choose exercises from body weight, dumbbells, machines, elastic bands, Swiss balls, barbells, heavy weights, aerobics etc in a circuit . You could combine machines and weights or any other combination according to objective and convenience.

No Age Factor: It is high intensity but the intensity necessarily doesn’t have to be the same for everyone. It can be made according to physical ability. So old people can follow a circuit suitable to their body types. Women can choose a circuit which will tone up the body.

Feel Good: Circuit training finds a lot of popularity amongst people because of its options of plenty. Some people find gyms or other kind of aerobic exercises boring and mundane, while circuit training helps break that monotony and adds adrenaline pumping routine to the regular exercises that are done in isolation. Besides giving you double the results in half the time of any other exercise training fro weight loss.

— this article is written by a dietitian @ FitHo

Yoga for Weight Loss

         

Yoga could be considered the best exercise form to stay fit and healthy in the long term. Yoga focuses on holistic health and fitness. It helps you lose weight, calms your mind, tones your muscles, improves flexibility, and can cure and prevent many health problems. Yoga serves the purpose of both, beginners starting out a new weight loss program and advanced level fitness fanatics. Some yoga exercises are good for beginners who want to start losing weight but are not motivated enough to start running, lifting weights or doing high intensity yoga routines. Yoga helps increase flexibility in the body gradually motivating you to start increasing intensity of your physical activity. Moreover, you don’t have to head out of the house or buy expensive equipment, since yoga can be practiced from the comfort of your home. All you need are some comfortable clothes and a yoga mat and you are good to go. So start you off on your holistic weight loss journey by trying some of these yoga exercises that can melt away the pounds.

1. Ardha Chandraasana:

This pose also called half-moon pose, it is great to tone your buttocks, upper and inner thighs. If these are your problem areas, this is the pose for you. The added stretch on the sides of your stomach helps burn off those unsightly love handles and strengthens your core.

2. Kumbhakasana

Also known as the plank pose, this asana is the most simple as well as effective pose in Yoga. It strengthens and tones your arms, shoulders, back, buttocks and thighs.

 3. Halasana

This pose (plow pose) is great for those who sit for long hours and tend to have bad posture. It tones the muscles of your buttock and strengthens your shoulders and thighs. It also stimulates the functioning of the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check.

 4. Utkatasana:

Also known as the chair pose, this aasana requires concentration and focus on the muscles being used. It strengthens the core muscles, thighs and tones the buttocks

5. Vrksasana:

 Also known as the tree pose, this aasana is great for the core and abdominal muscles. Apart from concentrating on your core it also helps your mind focus and tones the muscles of the thighs and arms.

6. Suryanamskar:

Surya namaskar also known as sun salutation is a set of yoga aasanas done in succession. It has amazing weight loss result since it employs various forward and backward bending aasanas that flex and stretch the spinal column activating a wide variety of muscles throughout the upper body and mid section. Believe it or not, this is a full body workout like no other. It has a deep effect in detoxifying your internal organs through copious oxygenation and has a deep relaxing effect.

7. Ardha Matsyendrasana :

 This is also called Half Lord of the Fishes pose, is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. Apart from that it stretches out the spine and tones the thighs and abdominal muscles. According to yoga practitioners this pose stimulates the digestive system helping you digest food more efficiently and burn fat all over your body.

8. Veerbhadrasana 1:

This asana stretches your back, strengthens your thighs, buttock and tummy. It also helps in making you more focused and opens up your chest so you can breathe better. This is an excellent pose to melt away the fat from your midsection.

9. Veerbhadrasana 2:

This is an aasana is a continuation of the veerbhadrasana I. This asana is great to strengthen the muscles in your back, thighs, abdomen and core.

10. Balasana:

 Also Child pose is a great stress buster. It gently stretches the hips, thighs, ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.

Yoga is simple and effective to get started to being fit. For effective results from yoga, monitor your junk food intake and manage meal timings. Being consistent in following your yoga routine is equally important.

 

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— this article is written by a dietitian @ FitHo

How to Reduce Weight

Weigh Scale (Cr/freedigital)

Reduce Weight by managing your diet and exercise. If you are over weight then it doesn’t mean that you have a disease and you need to go on a medication. Eating fat burners and  pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.

You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.

Here are tips to reduce weight (more…)

— this article is written by a dietitian @ FitHo