Simple Diet Tips To Keep The Weight Off
Do you want to shed that extra pound but don’t get time to exercise? Although doing exercises can speed up your weight loss but here are some diet tricks which you can include in your routine, to help keep your weight off.
1. Include protein in your diet
Protein is an important macro nutrient and plays a major role in various physiological conditions. The requirement of protein depends on the body and other factors such as size, age and gender. When you take sufficient protein in your diet it keeps you full for longer as it require more time to get digest. Your body also needs protein to build and maintain muscles but remember to maintain a balance between your carbohydrate, fat, protein and other nutrients to keep your body healthy as high protein diet can affect you adversely. Major sources of protein are egg, chicken, milk, yoghurt, cheese, soy and beans.
Fiber is that part of the plant food that is not broken down in the intestines by human digestive enzymes. Fiber can be either insoluble or soluble but most fiber-containing foods have both properties. Eating sufficient fiber adds bulk to you meals and therefore delays the time required for emptying the stomach. This keeps you fuller for longer durations and gives you higher satiety. Including enough fiber in your diet also improves your gut health by increasing the amount of good bacteria in your gut. Recommended intake of fiber is 35 to 40 grams per day. The best way to increase fiber in your diet is by making sure you eat more fruits, vegetables, whole grains, and legumes. Incorporate high-fiber foods into your diet with simple tweaks to your recipes — for example, by adding beans to soup, oats to your favorite smoothie, etc.
3. Focus on your meal while eating
Never eats your meal in a hurry. Sit down calmly and focus on what you are eating. Not only will this provide you with greater satisfaction, it will even help your brain regulate your appetite and prevent overeating. Many people have a habit of reading the newspaper while eating their breakfast or watching television. These habits lead to overeating since it reduces appetite control as we are engrossed in the newspaper or television. It can add hundreds of extra calories to your diet. Therefore, if you want to avoid unwanted calories just focus on your meal while eating.
4. Drink enough water
Quite often, people get confused between their thirst and hunger. The brain interprets thirst but you might take it as hunger, resulting in food cravings. So the next time you feel hungry in between your meals or at an odd hour first drink a glass of water. Add a hint of lemon, ginger, mint or cucumber to regular water to give it an interesting flavor.
Disturbed or insufficient sleep can affect your health adversely in 3 ways. Firstly lack of sleep can lead to disturbed physiology of your body. So, when you do not get enough sleep it may lead to cravings and an over-consumption of calories. Secondly when you do not sleep enough it disturbs your hormonal balance by increasing the level of ghrelin hormone. Ghrelin is a hormone known for its affect on appetite and disturbed level of ghrelin hormone leads to increased appetite. Disturbed hormones level also lead to irritation or frustration feeling without any specific reason. And thirdly when your body is deprived of sleep your metabolism slows down and will not function properly. It directly affects your weight loss as your body is not working effectively in burning the calories. That slowdown triggers the release of the hormone cortisol, which is a stress hormone and increases appetite. Your body thinks it needs more energy and that’s why you feel hungry.
Adopting these healthy habits will help keep your weight off and improve your overall health. Make these habits a permanent part of your lifestyle, to benefit from them for the rest of your life.— this article is written by a dietitian @ FitHo
How To Become Slim in 3 to 10 Days
Ever wanted to look leaner and fitter instantly- for the beach vacation, the New Year’s eve party, a cousin’s wedding, or the big date! We have tips for you to look thinner, slimmer, leaner and better instantly. No, its not an optical illusion.
Whether you have 3 days, 7, 10, 14 days, 2 weeks or 1 month, you can use these tips to look thinner for the big day.
Eat less Salt: Go easy on the salty snacks, like namkeen, chips, high sodium pickles, pretzels and processed foods that are high in sodium. Extra salt is added as a preservative in foods. Salt contains sodium and high sodium foods cause water retention in the body. Water retention can make you look bloated. So, skip the chips and go for the fresh food.
Easy on the Carbs: Most diets are high in carbohydrates, sugar and fat. Some amount of carbohydrates and fat are good for the body but at the same time its important to moderate the consumption of such foods in the diet. Best way to keep your carbohydrate intake in control is by knowing the difference between good and bad carbs. Most common form of carbohydrates in our diet are wheat, grains, maida, rice etc. Removing carbohydrates from your diet mostly reduces the water weight, which comes back as soon as you eat regular food again or even drink enough water . That’s a trick used by Atkins and other no-carbohydrate diet plans. Fitho does not recommend no-carb diets, as they can have side-effects like ketosis, bad breath, etc. What you need is a weight loss plan that helps you lose weight and keep it off.
Run: Yes, go for a run. Running helps you burn calories, and suppresses appetite hormones. If you are used to walking then add a little bit of jogging in intervals. Running/jogging helps you burn more calories & tone up faster than walking in the same amount of time!
Do Push-ups/Squats: You dont need a long list of exercises to get started. Push-ups and squats is the secret to the most effective exercise which requires only 15 minutes of your time and the results will make it look like you have been spending serious time in the gym. Both are fantastic exercises to burn fat, tone arms and legs in no time.— this article is written by a dietitian @ FitHo