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
Do You Lose Weight Faster by Exercising or Dieting?
In our busy hectic life, it becomes difficult to maintain weight as per our lifestyle. Some people try certain diets and make an assumption that a particular diet does not work with them. But have you ever thought the reason behind the weight loss? For healthy and effective weight loss for long run the combination of diet and exercise always works the best. How do you lose weight? If you reduce more calories than you normally burn, by either reducing your food intake or increasing your exercise, you will lose weight.
How much calories should we burn on daily basis?
Average calories required for weight loss is nearly about 500 kcal in a day which can be achieved by diet or exercise or combination of both. However, drastic long-term calorie restriction is difficult to maintain and may slow your metabolism by decreasing muscle mass while high volumes of exercise may increase your appetite and thus offset any calorie deficit. So, it is very essential to understand that how diet complements to exercise and vice versa.
Diet & Exercise
A reduced calorie may help to lose weight which is applicable for short period of time, exercise in addition to a calorie deficit may promote long-term weight loss better than diet alone. When you exercise you start to lose fat and build muscle. Muscles have a higher metabolic rate than fat, maintaining muscle mass will keep your metabolism elevated and perhaps make it easier to keep excess weight off. Exercising regularly also helps you burn calories even when you are resting.
Just exercising is not enough to lose weight. If you are not watching what you do outside the gym then all the sweat is a total waste. You have to watch what you eat. Most people would suggest a high protein diet but its not enough. You need a balanced diet with the right amount of all micro and macro nutrients to give you the perfect weight loss formula.
Lastly, if you want to lose weight faster and want to follow life long, then minimize packaged foods, added sugars, and fried items from your diet. For effective & healthy weight loss, focus on fruits, veggies, and balanced meals.— 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.
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