Tag Archives: how to lose fat

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
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10 Best Fat Loss Tips

Many among us want to get rid of unwanted fat in our body. To lose fat and keep it off, you need to make a few permanent lifestyle changes. These changes will not only reduce unwanted weight, they will even improve you immunity and overall health.

Fat and calories

If you consume a large amount of high calorie foods in your diet (which totals to cross your daily caloric requirement) then the excess calories get stored as fat, which keep on accumulating over time. This happens regardless of whether you eat carbohydrates, protein, fat, and regardless of whether it is junk or nutritious food. Your body can metabolize a certain number of calories in a day. If you regularly exceed that number, then your body will automatically store the excess as fat.

Let’s discuss how you can lose unwanted fat in a healthy and permanent way.

Eat Fiber: Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. Fibrous foods also can take longer to chew, giving your brain time to receive the signal that you have had enough to eat. If you have a big appetite and cannot do with small portions of food then you should include fiber rich foods in your diet as it helps you eat less and keeps you full for longer durations. This results in lower calorie intake, leading to loss of unwanted fat. Also, fiber benefits your health in multiple ways and is essential for the body’s basic functions. Include fiber rich foods such as seasonal fruits, vegetables and whole grains in your diet.

Protein rich food: Protein rich food takes longer to digest, so it helps in keeping you satiated for a longer period of time. Though protein should be an essential part of your daily diet, control its intake as per your physical activity levels. Dairy sources, beans, pulses, almonds, eggs and lean meats are the best natural protein sources.

Preload with water: Keep yourself hydrated by drinking at least 10-12 glasses of water a day. The process of burning calories requires an adequate supply of water and dehydration slows down the fat-burning process.

Exercise: You can manage calorie intake and eat nutritious food but if you want to accelerate the weight loss process, exercise is a must. Exercise will even prevent you from losing valuable muscle, increasing your metabolic rate and greatly benefit your overall health. The increase in resting metabolic rate will mean that you burn more calories during rest. And, the more muscle there is in your body, the higher the calorie burn during rest. Exercise is a must for any weight loss program and nothing can substitute its health benefits.

Sleep: Researchers, doctors and weight loss experts cannot deny the powerful impact of sufficient sleep. Lack of sleep (less than 7-8 hours per day) can make you gain weight by slowing down your metabolic rate and making you crave unhealthy food. Sufficient sleep not only controls appetite, it even keeps you energized, making sure you get enough physical activity through the day.

 Check on Eating Habits: One can be motivated to lose fat fast but to maintain the fat loss, eating habits need to be monitored. Eat the right portions, and eat healthy, delicious food. See these eating habits to help you lose fat.

Reduce Sugar and Alcohol: We’ve told you how sugar can make you store fat. Sugar promotes fat storage and greatly slows down the weight loss process, apart from negatively affecting your health in many ways. Similarly, alcohol inhibits efficient fat loss by slowing the metabolic rate. Also, most alcoholic drinks are loaded with calories and sugar, making it a dangerous combination for your health and fat loss. A binge drinking session can set you back by a few weeks on your weight loss program, despite your strict diet control and regular exercise. So, avoid carbonated drinks and alcohol. Limit sugar intake to two teaspoons a day.

Take your time: Don’t rush yourself in eating as it seen that rapid eaters are often heavier than slow eaters according to research from The University of Rhode Island.. It generally takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied. If you rush your meal then your brain got confused and will not let you know that you are full or not, which keeps you end up doing overeating. Therefore it is very crucial to chew your food slowly and thoroughly.

Keep a food record: Keeping a food record also plays a vital role in weight loss. The record will help you to update about what you ate, when you ate, the portions and the quality of food. You will easily come to know about the obstacle in weight loss, eventually you will work on it and will able to overcome the hurdle by substituting with right thing.

Never get too hungry:When you get hungry, automatically you binge on unhealthy stuff to quench your hunger. So, it is important to plan ahead about your healthy snacks and appropriate schedule on day to day life. This will not only help you to be in shape but also enhance your knowledge for healthy options.

Just decreasing the calories day by day or eating less does not help you to lose weight. Weight loss need time, patience and guidance by experts. To achieve a good body one should inculcate these above tips in your lifestyle in order to be healthy and disease free.



— this article is written by a dietitian @ FitHo