Tag Archives: fat loss

Diet Tips

People either exercise or diet to lose weight. While to really lose weight & keep it off you need a combination of both. If you are not watching what you eat and think just by exercising you will get results then you have uphill task ahead of you. Smart people know that to lose weight they need to first watch what they eat and then add physical activity to multiply your efforts and lose weight fast.

Here are six easy diet tips that will not only help you lose weight, be healthy and keep the weight off for longer.

1. Stop obsessing about food

For most of us food is the center of our being. Maybe that’s our downfall. You need to make an effort to stop obsessing about food so much. Start by eating 3 proper meals a day. Eating every two hours will not help you keep your mind off food.

2Don’t overeat in the name of “healthy

This specifically applies to food that we eat out. Just because it is labelled as healthy that does not mean it does not contain calories. It might have marginally lesser calories than its counterpart or may contain one of two ingredients that make it healthy but it still does not give you an excuse to overeat.

3. Grab an apple before you step out of the house

Leaving house on an empty stomach is a bad idea. You are setting yourself up for eating extra calories while you are out. Eating an apple before you step out will prevent you from being tempted and eating food just for the heck of it. It will also help you choose smartly while ordering something to eat. Try this for a month and watch how much weight you will actually lose by following this simple trick!

4. Eating Sugar makes you crave more sugar

Eating food high on sugar makes you crave more food that contains sugar. Did you know sugar is addictive?! Infact it has been compared to have the same effect on our brain as some drugs do. Be smart and skip sugar. This also means staying away from processed foods that contain sugar in the form of ‘concentrate’, ‘fructose syrup’ or ‘corn syrup’. Read the label before you buy anything off the shelf.

5. Try ordering water instead of coffee 

Don’t look surprised, try it. You don’t realize how many empty calories are consumed while hanging out at coffee shops. Next time you go to a coffee shop order a bottle of water instead of your regular drink. You will have something to drink without an added burden of calories! If plain water doesn’t make the cut you can always get yourself a cup of green or black tea without sugar.

6. Exercising is not your ticket to overeat

The most common mistake made, maybe that’s why you see them going to the gym day after day and yet look the same size. Even the most exhausting workout can burn may be 300 calories per hour but a slice of pizza is approximately that much. So don’t let your hard work go waste.

Stay on track with these diet tips and practice moderation to help you not only lose weight but also keep it off.

— this article is written by a dietitian @ FitHo
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Exercise – How often and how much?

A regular exercise routine is really important when you want to have a fit, toned and healthy body. But the question is how often and how much should you exercise to reach your health goals. Under exercising or over exercising can affect your body adversely. Under exercising will not give you sufficient results and leave you short of your fitness goals, whereas over exercising can be dangerous, leading to permanent muscle damage, ligament injuries, chronic fatigue, etc.

How often should you exercise:

Being active is a key to a healthy body. But if your health goal is to shed some pounds or build some muscle mass; make a routine to exercise 5 days a week with 2 days of rest. Taking a rest day is an important part of working out because it provides the time for recovery of muscles. During the workout, the body undergoes many changes like depletion of energy stores and breakdown of muscle tissues. Therefore, it is necessary to provide recovery time to replenish these energy stores and to repair the wear and tear of muscles. This also reduces the chances of over working out. Over working out can damage your muscles adversely and can lead to degenerative damage to tendons, ruptured biceps or pectorals and muscle strain.

How much should you exercise:

If you are a beginner then you can start your workout with low intensity exercises like walking for a minimum of 30 minutes. And once you build up your stamina you can increase the intensity or frequency of your exercises such as running or jogging instead of walking, or increasing the pace and intensity of your walk. If you are following a regime for weight training, then you should regularly increase the intensity of your lifts by adding extra weight or by increasing the difficulty level with more complex moves. Doing any exercise should always be a challenge for your body, to force it to gain muscle or lose fat. But do not force yourself beyond your maximum endurance levels. Always keep a target of finishing your workout within 45 to 60 minutes. Working out for longer than that may lead to over exercising. Make the work out effective with shorter breaks and intervals. Do not waste time at the gym.

Diet and exercises always go in hand in hand in achieving any health and fitness goal. Therefore, while focusing on your workout also keep a careful watch on your diet.

— this article is written by a dietitian @ FitHo

6 High Fat Foods that Help You Lose Weight

Fat is mostly popularly linked to health problems & weight issues. But did you know there are two kinds of fat found in food? The good fat protects your heart and support overall health and the bad fat that increases cholesterol and your risk of certain diseases. For years health experts have preached to eat low fat diets to lose weight, manage cholesterol, and prevent health problems. But the truth is that its not the fat but the kind of fat you eat that really matters. In fact, good fat is essential to physical and emotional health.

Here is a list of foods with good fat that are not only good for health but can also help you lose weight -

Eggs:  Eggs are healthy but people often leave out the yolk because of its high cholesterol content. The yolk of the egg contains the good cholesterol that helps fight the bad cholesterol.  In fact, latest research has confirmed that moderate egg consumption is linked to improved heart health.  Besides, the yolk also contains choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system. One egg has 75 calories, 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. Eggs are healthy, easily available and can be eaten for breakfast, lunch or dinner. Get an easy healthy omelette recipes.

Nuts: Nuts are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Nuts contain high amount of mono-unsaturated fatty acids that are considered to be good fat for the body and helps in managing the level of cholesterol and even help in fighting the bad fat in your body. Add nuts to your daily diet for better health & weight loss.

Avocados:  Avocados contain monounsaturated fats which is associated with helping enhance memory and prevent heart disease. The recommended daily intake (RDI) of fat is 20 to 40 grams and one cup of avocado contains almost one third of your fat intake for a day, about 15 grams. So it’s probably best to stick with eating just a half an avocado each day.

Olive Oil: Olive oil is heart-healthy, nutrition-boosting and flavor-enhancing plant oil. It is also a good source of Vitamin E, carotenoids, and polyphenolic compounds. A number of studies showed that when people substituted healthy fat-rich olive oil, they ate less food and either maintained their weight or lost weight. You can even use olive oil to make healthy salad dressing. Substitute the packaged dressing or mayonnaise with a teaspoon of olive oil, fresh lime, salt and pepper to taste.

Dark Chocolate: Dark chocolate with high cocoa content is rich in antioxidants, flavonoids and minerals like copper and potassium. However, 1 bar of 162 gram contains 51 gram of total fat. So, to get the maximum benefit of weight management gets a bar of chocolate and split it with your friends. A couple of pieces will benefit you, but a whole bar will pack on the pounds!

Coconut: Coconut is a rich source of lauric acid which is a medium chain saturated fatty acid. A recent analysis of 60 studies published in the American Journal of Clinical Nutrition reports that even though lauric acid raises LDL (bad) cholesterol, it boosts HDL (good) cholesterol even more. Overall, this means it decreases your risk of cardiovascular disease. Besides this, coconut is also high in fiber, manganese, copper, iron and selenium.  To get the benefit from coconut it is best to go for 2 to 3 slices of coconut as a snack.

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats.

— this article is written by a dietitian @ FitHo

Apples Help You Lose Weight

An apple a day keeps the weight away! Apple has been synonymous to good health but recently its gaining popularity for its nutritional quality amongst the weight watchers.

Basic Benefits of Apple

Apple is a reservoir of phytonutrients which helps in maintaining an optimal health. Moreover, it helps boost immunity, fight, infections and some common diseases. The antioxidants present in apple are known to be comparatively more effective than those present in most of other fruits.

Apple Helps in Weight Loss

Besides good health, apple helps you lose weight. A medium sized apple contains about 50 calories and the goodness of pectin, which is an indigestible soluble fiber. Thus, it provides a sense of fullness that leads you towards eating lesser and helps you lose more.

Sweetness of the Apple

The sweetness of the apple can still be a question and we would answer that even this feature of apple helps you stay fit! The energy produced by the sugar of an apple is more sustainable. Hence, it gives you the required energy for your workouts and allows you limit the diets during your weight loss program. Furthermore, apple comprises complex carbohydrates which don’t enhance the blood sugar.

Hidden Characteristics of Apple

Apple is a good source of B-Complex Vitamins such as riboflavin, thiamine, and pyridoxine. These vitamins enhance the metabolism of the body and helps in producing more energy. As again, helping and strengthening you during your weight loss program. Besides, apple also includes small amount of minerals like potassium, phosphorus and calcium.

Add apple to your daily diet for all its nutritional benefits.  You can even use apple as a natural sweetener by adding it to your breakfast cereal or a fresh smoothie.

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— this article is written by a dietitian @ FitHo

Best Indian Foods to Burn Fat

Indian foods are full of flavour. The wide mix of spices and condiments not only make the food palatable but even have various health benefits. Indian foods are believed to be rich, spicy and anti-weight loss but if cooked with less oil, they can benefit our body in multiple ways. Many studies have shown that commonly used Indian spices and condiments help in reducing the risk of various medical conditions. They are also helpful in burning body fat. Find below a list of commonly used Indian foods, spices and condiments that help you burn body fat, lose weight and keep life threatening diseases away.

Chillies: Chillies can help burn fat. Chillies contain Capsaicin, which is a thermogenic compound, that increases the metabolic rate, and aids in the fat burning process. Studies reveal that eating chillies can raise your metabolic rate by up to 23% for about 3 hours.

Garlic: Garlic acts as an appetite suppressant as it gives the brain signals of satiety once consumed. Garlic contains the compound Allicin, which has anti-bacterial properties that help reduce cholesterol and unhealthy fats. Garlic even helps regulate blood sugar levels.

Mustard oil: This has low saturated fat compared to other cooking oils. Cook your meal in mustard oil. The fatty acids, essential fatty acids and antioxidants help you burn calories & lose weight.

Buttermilk: Buttermilk is common accompaniment in cuisines across India. The probiotic food contains just 2.2 grams of fat and about 99 calories. Regular intake of buttermilk provides the body with all essential nutrients without adding too much fat and calories to the body & is helpful in weight loss.

Curry Leaves: These leaves flush out fat and toxins, and reduce fat deposits stored in the body. Curry leaves also reduce bad cholesterol levels. Eat curry leaves and start losing the extra flab.

Green Tea: Green Tea increases your metabolism and helps you burn more fat. It is a great source of antioxidants and fights cancer. It’s a mild appetite suppressant that makes you eat less, so weight loss becomes a natural process with green tea.

Moong Dal: Moong Dal is rich in Vitamin A, B, C and E and many essential mineral, such as calcium, iron and potassium. It even has very low fat content. It is also a rich source of protein and fiber which keeps you full and helps in weight loss.

Cardamom: Also known as the “Queen of Spices”, Cardamom is a thermogenic herb which increases the body’s metabolism by raising the core temperature. Cardamom is considered one of the best digestives and helps the body process other foods more efficiently.

Honey: Natural Honey could help you reduce fat. Honey contains essential vitamins and minerals and is free from any type of fat source. These nutrients are essential to dissolve fats and cholesterol.  Honey being a good source of nutrients helps you in reducing weight. Just make sure to consume natural honey, and not honey with added sugar.

Turmeric: Turmeric has powerful fat burning qualities that make it a great addition to any diet. Turmeric stimulates bile flow which leads to the body breaking down dietary fat. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack. It is very high in antioxidants and is considered a major cancer fighter.

— this article is written by a dietitian @ FitHo

Does Low Calorie Diet Work?

Have you ever wondered why you have gained weight over a certain period of time? Many of your answers would point to not eating healthy food, not exercising or simply – not making health and fitness a priority. If you know the reasons that have resulted in weight gain then working on those factors could help you lose those pounds again. But does it actually work this way or is there more to losing weight than just eating food.

Lifestyle has a major impact on your weight loss efforts. You were lean before and still eat the same food, but somehow you started gaining weight. Weight gain can happen due to many factors other than just eating unhealthy food. Your sleeping patterns, stress at work, late nights, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.

Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Most people who are really not into working out regularly, walk or jog for 20 minutes once in a while or maybe hit the gym occasionally. What happens after this workout? Drinking some energy drink or eating an unhealthy snack instantly neutralizes the calories burnt and there is no net fat loss! If you are looking to lose weight then you need to burn enough calories through the day to see actual weight loss. It is vital to understand that the calories burnt per day should not exceed the calories consumed. Your regular body functions such as digestion also burn calories. Regular exercise increases calorie burn during rest, making the process easier and faster.

It is difficult to count calories at every meal. Knowing which foods are healthy and unhealthy food is also not enough. Unhealthy foods are fattening but high calorie healthy foods could also lead to weight gain. Dairy,nuts, certain meats, etc. are healthy but excess of it could lead to weight gain. Eating more food than the body requires will store the extra calories over a period, converting it into unhealthy fat.

If you are trying to lose weight and get fit then look for a healthy weight management program where the plan is made according to your lifestyle and your basic body and health requirements. Every human body is unique and responds differently to the same foods and meal patterns. Along with the diet, exercise plays an important role in weight management.

A successful plan should be able to offer you flexibility as well as a structured routine to compliment your fitness level. This is key to keeping you motivated. Your goal should be fitness and not simply weight loss because the main incentive to lose weight is to be healthy. Going after only weight loss might deprive you of key elements, such as loss of muscle and immunity. So you might have lost weight on the scale, but are not healthy and fit. Being on a weight loss diet does not mean you deprive yourself of essential nutrients. Your diet should be healthy and balanced so that whatever weight you are losing, is only unhealthy fat.

So, to lose weight and get fitter and healthier, you need to follow a healthy and balanced diet with proper guidance, supplemented with regular exercise and rest.

— this article is written by a dietitian @ FitHo

What is Making You Fat

We know enough about the repercussions of being fat, unfit or eating unhealthy foods which can cause metabolic disorder and cause weight gain. Though we read about healthy food options to include in our diet and presume to have fixed all the factors for weight loss but yet weight loss seems to not happen.

Burger (Cr/freedigital)

Did you fix quitting junk food that adds only calories, fats and not nutrition ? Have you started eating foods that are healthier than what you were eating earlier? You are reading the best of advices and following them too but the outcome is not satisfying. Where is it that you are going wrong and what is it that you do to make weight loss happen and not get fat. Fix the loopholes where you are going wrong and correct it to lose weight.

Its not just about eating the right amount of calories , it is about ensuring they meet the daily nutritional requirement intake for a healthy metabolic rate. Read below for factors that probably are holding you back from losing weight.

Fluids: It is lots of water that you have to drink through out the day and not energy drink, iced teas, lemon drinks, sodas and sweetened beverages. Do you know how many packets of sugar are these pre-packaged drinks are adding to your diet  even if they are being marketed as healthy. These drinks might even sabotaging your fitness routine by increasing your daily intake of required calories. Instead stick to water to rev up metabolim and keep the body hydrated.Water is zero calories and preloading with it before a meal can help you lose weight fast.

Portion Control: You feel unsatisfied when you eat small meals. Large meals make more calorie intake which is over your daily nutritional requirement and gets saved as fat. Eat in small plates, chew slowly and stop eating once you feel full.

No Fiber: Fiber helps in better digestion of food and absorbs lots of water from the body. If you have water retention then add fiber to your diet. Fiber also keeps you feel fuller for a longer time without adding any extra calories.

No Exercise: Exercise boosts weight loss. You are eating to your requirement which will help you lose weight but exerise will accelerate the calorie burn in the body and give quicker results. As more muscles are improtant higher metabolism and weight loss, regular exercise will develop muscles in the body.

Missing Meals: Some people miss meals to fasten their weight loss presuming to save calories for the day. Missing meals makes the body go in the mode of starvation where the body burns the reserves slowly. Eat you meals at time as you would miss on the nutrition for that meal. Eating the next meal after the missed meal makes you consume more calories as you are hungry, which would get saved as extra calories as skipping meals slows the body’s natural metabolic rate.

Cheat Meals: It is alright to have a cheat meal once or twice a week but if you are cheating more unhealthy meals for healthy meals then you are slimming your chances of losing fat. It disrupts the weight loss process as the body takes time to adjust to a pattern before showing results.

— 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

Liposuction – Post Surgery Fat Gain

Rising signs of obesity are making people very conscious and prompting them to take not so healthy steps to deal with the extra fat.  People have a tendency to gravitate towards all the possible shortcuts to get what they want. Hence Liposuction is gaining popularity as the quickest mean to lose fat from the problem areas. Through this procedure fat is sucked from your problem areas and leaving it look deflated. Many men and women are readily going for liposuction which is the fastest way out without altering the lifestyle naturally and losing fat by maintaining a healthy lifestyle. But is liposuction a healthy option for fat loss.

Researchers at University of Colorado found in a study on the effect of post surgery liposuction, that the fat suctioned out had returned on the body but at different places like arms, shoulders, back etc. The process of liposuction surgically destroys the fat cell web from that area but the body instead compensates it by growing it on other body areas later. The study said that people who underwent liposuction of a area gained that fat again a year later at a different part.

Whenever the body loses fat cells new one replace it. But during liposuction the fishnet of that area is removed and very less fat cells remain. If your lifestyle routine and habits are not managed in a healthy pattern then fat would increase on other parts of the body. So it is important to manage your eating habits and exercise religiously to maintain that fat loss otherwise it will reappear on your body at different parts. When large amounts of fat are removed it leaves dents and marks on the body. There are limitations to getting a liposuction done. A person has to be above 18 years and certain health conditions are required to undergo it. Also one cannot undergo a tummy and abdomen liposuction together due to the repercussions.

Losing the entire body fat is difficult with liposuction and the chances of regaining the fat is more with it especially at different body parts. But its possible to lose fat from all your problem areas at once and keep it off for a longer duration by just adjusting your lifestyle. The lifestyle shift is nothing but eating healthy and exercising enough. Even if you were to compare the price points its cheaper to consult a professional for diet & exercise programs than go to liposuction specialist. Liposuction is an invasive surgery where the person is required to be admitted for atleast 2-3 days for the procedure. Besides Liposuction comes with a lot of side effects like sagging skin, lack of shape on the body part operated and post recovery period.

Next time excess fat on the body is troubling you before you consider going under the knife consult a professional weight loss company. It can be the best decision you make for living a healthy life.

— this article is written by a dietitian @ FitHo

How to Get a Six Pack

Reveal your six packs with the right combination of diet and exercise. Everyone is born with abs but over a period of time they get covered by the layer of fat on our belly. Only exercising your abs will  make your stomach grow bigger and thicker. The secret to well defined abs is bringing down the body fat to 7-8 % and they will start showing itself. The fat percentage can be lowered by simply eating and exercising right.

Here are a very simple tips to get better abs:

1.Increase your water intake, drink cold water to rev up the metabolism.

2.Do high intensity interval cardio twice a week for fat loss and strength training to build muscles on your body. When there is more muscle then the body’s metabolism automatically increases even when the body is
not exercising.

3.Drink green tea as it is a natural metabolism booster and helps in fat loss.

4.Watch what you eat to cut down on the extra calorie intake. Avoid foods with fat, sugar and oil.

5.Don’t skip breakfast and eat lighter dinners. Keep some time between dinner and sleep. Read here for healthy breakfast ideas.

6.Work out the abs indirectly with exercises like planks, push ups, pull ups, legs ups etc. Working out the abs directly thickens your stomach taking you away from your abs and v shape.

7.Eat less sugar as insulin levels decrease the level of fat burn. Eat fish, fish oil tablets to drop the insulin level and increase fat burn.

Get started with your 6 pack abs resolution and achieve it this summers to enjoy your perfect body. Keep yourself motivated and every pound of fat loss will successfully reveal the  abs.

— this article is written by a dietitian @ FitHo