Successful Weight Loss Habits
Weight loss starts with developing healthy habits. These habits can be simple. As you incorporate these habits into your lifestyle, you’ll begin to see how they lead to weight loss.
Here are our top 5 habits to help you turn your weight loss dream into a reality -
Drink Up: We can’t emphasize enough the wonders of drinking water. When you drink enough water, you crave less food, your body burns more calories, and you lose more weight. Start your day with 2 glasses of water, and make sure you drink plenty of water through the day.
Have Breakfast: Research shows that people who have breakfast have a better chance of losing weight and keeping it off, than people who skip it. It gives you energy for the rest of the day, and helps you prevent cravings for junk food through the day.
Exercise: Exercise or any physical activity is essential for losing weight. It can help burn calories, improve blood flow, reduce cholesterol, manage hormone levels and make your bones stronger. Even if you can’t go to the gym, everyday activities such as taking the stairs or walking your dog are good ways to start.
Make Almonds Your Snack of Choice: When you’re hungry, snacking healthy is key as it helps you stay energized without gaining weight. A healthy snack has three main components – protein, good fats and fiber. Almonds, which have all three, you can carry them around easily. Just a handful of almonds keep you feeling full between meals and less inclined to overeat during mealtime.
Avoid Sugar/Maida: They are two foods that are the enemy of weight loss. Avoid eating foods like Mithai, cakes, white breads, Maida, Samosas and any food that contains sugar or Maida. If you must, then try to substitute the Maida with Atta, and the sugar with less sugar, or honey.
Incorporate these five simple habits into your daily life, and you will not just lose weight, but you will keep it off as well.— this article is written by a dietitian @ FitHo
Almonds to Make You Lose Weight
Nuts are little powerhouse of nutrition and provide a good variety of vitamins, minerals and other nutrients to the diet. Many people avoid nuts like almonds when they want to lose weight, thinking they are high in calories. Almonds are especially good if you are looking to eat healthy to lose weight.
Here are some reasons why you should eat almonds daily for good health and weight loss:
High Content of Good Fat: Almonds are great source of monounsaturated fatty acids that is considered to be good fat for the body. Oleic acid is the primary monounsaturated fat in almonds and it has been associated with controlling unhealthy LDL cholesterol levels. They are also a good source of manganese, copper and magnesium as well as vitamin B complex like riboflavin, niacin and biotin. All these nutrients are used up by cells for energy production. Almonds are a good source of instant energy.
High Protein: Another important nutritional factor that makes almond good for weight loss is the content of protein. Increasing the amount of healthy fat and protein in diet helps you in reducing the amount of processed carbohydrates that in-turn help you in managing your weight.
Despite of all the mentioned benefits of almonds for weight loss, it is important to know how to consume them to get the maximum benefit. One of the best ways to have almonds is soaking 8-10 almonds overnight with skin in water and eating first thing in the morning. Eating something like almonds first thing in the morning may help to stabilize blood sugar levels, which regulate appetite and energy.
Other fun ways of adding almonds to your daily diet are using crushed or chopped almonds as a topping on salad, low fat yogurt, low fat smoothies or stir fried vegetable. Almonds are easy to store and carry everywhere you go. Remember to stack your house, office draw or your bag with almonds so that you can reach out to this handful of goodness at anytime you feel hungry.
Eat Vegetables for Muscle
Did you know that veggies can help build muscle too? Here’s a list of vegetables that can help you build muscle:
Beans/Legumes- All beans and legumes have protein, carbohydrates and fiber. The carbohydrates are slow releasing carbohydrates that supply long lasting energy for your daily routine and workouts. The fiber helps to clean your arteries and we all know protein is used to repair muscle damage and build new muscle. Examples of these are black beans, kidney beans (rajma), chick peas (chole), all types of dals.
Nuts- Nuts like, peanuts, almonds and walnuts are loaded with protein, unsaturated fat, fiber and antioxidants and Vitamin E. Recent studies have shown that almonds can help lower bad cholesterol and reduce waist size. Nuts are also packed with protein for building muscle. Eat them raw, roasted, or chop some into your breakfast oatmeal/cereal
Potatoes- Yes, the much maligned scapegoat vegetable, blamed by many for their weight gain problems, can actually help you gain muscle. Its packed with carbohydrates, fiber, protein, minerals like Iron and Vitamins. Raw, or steamed, it has negligible fat content. Have some mashed potatoes (without the cream/butter) with your post workout meal, to add healthy carbohydrates. These will help to repair the damaged muscle and grow new muscle. In fact, potatoes help you lose weight.— this article is written by a dietitian @ FitHo
Health Benefits of Almonds
Almonds or rather nuts in general get a bad name because they have high fat content, but there are plenty health benefits of almonds. We’ll tell you about these benefits.
There are two kinds of fat- saturated (Bad) and unsaturated (Good) fat. And almonds are high in unsaturated fats, the same type of healthy fats found in olive oil. Almonds are packed with mono-unsaturated fats. A recent study at the University of Toronto led to the discovery that eating about an ounce of almonds per day can decrease LDL cholesterol by as much as 20 percent over time. Incredibly, this decrease is comparable to results from medication.
Besides this, almonds pack a punch of protein. Protein takes longer to digest, so it keeps you satisfied for longer. Thus reducing those hunger pangs, while feeding those muscles of yours.
Almonds also contain calcium, Vitamin E, Magnesium, Potassium, Magnesium, and last but not the least, antioxidants.
In a recent study published in the International Journal of ORMD, adults who were put on a low calorie diet enriched with almonds lost more weight, lost more fat, reduced more waistline inches than those who did not have almond enriched diets. (Both diets had equal calorie values)
You can eat almonds raw, roasted, or chop them up toss them into dessert or yogurt. Try to eat them with the skin, since that contains nutrition too. Benefits of almonds are plenty, but they’re loaded with fat and thus calories, so control your portions. Have a handful for that 4 p.m. craving, with a fruit. They’ll keep you going for longer without feeling hungry, reducing your snacking on unhealthy food, thus reducing your risk of gaining weight from it.
Almonds have low GI (Glycemic Index) value, so when you include them in your diet, your overall blood sugar rises up less than without almonds.
We could go on about almonds, but the point is made. Go nuts!
Note, that the healthiest almonds are the regular crispy almonds. The roasted, salted or sugar coated almonds only reduce the health benefits of almonds.— this article is written by a dietitian @ FitHo