Got Toned & Lost 5 Kg in Just a Month!

Dhruv luhariwal shares his experience on how Fitho weight Loss plan helped him to lose 5 kgs in a month with an easy to follow diet & exercise routine.
Story as shared by Dhruv luhariwal :

My name is Dhruv Luhariwal. I started gaining weight during my board exams when I would mostly sit on a  chair and not move around. My activity level was low & I was easily tempted by tasty high calorie food. I tried many fad diets in the past but that didn’t work for me.The problem with such diets is that they are very difficult to follow and only provide a temporary fix. As a result any weight lost, quickly bounces back once we get back to our normal eating pattern. My belly,obliques & thighs were regions of insecurity to me and I was keen on getting back in shape, so I followed many diets/exercise routines on the internet. But nothing worked until I found Fitho. Some random clicks brought me to Fitho and I’m glad I found it. Wide media coverage prompted me to try the website. I started off with the 1 month plan to see if its really effective and and interesting. Fitho’s weight loss program has worked for me like a charm. They made me realize the importance of nutrition as one of the pillars of weight loss. They provided me with a customized diet plan keeping my needs and preferences in mind .Surprisingly, the  diet  wasn’t a high protein-low carb type of diet but a well balanced diet. That ensured that I didn’t get a nutrient deficiency over a period of time, an aspect ignored by most diet plans on the internet. Coming to the diet, it was easy to prepare & follow and didn’t leave me feeling weak and hungry. It could be consistently followed for a lifetime. Consistency is the key in losing weight and this explains why most crash diets fail as they cannot be followed continuously from a long-term perspective. After just two weeks, I saw visible changes on body. I felt more energetic and livelier. My hips and love handles were noticeably reduced.The website also features bonus exercises and makes the service of a dietitian readily available. It customer support is also top notch. Overall, its an awesome find and I would recommend it to anyone, trying to lose weight.

How to Lose Weight

How to lose weight is the most common question asked by people who want to lose their weight but are not sure how to go about it. Fundamentally, losing weight is about burning more calories than you eat. This seems simple enough, but if it were really that simple, none of us would have a weight problem.

The healthiest way to reduce weight is neither fad diets nor long exercise sessions. Weight loss works on the simple philosophy of striking an optimal balance between eating healthy food and exercising regularly. Human body likes slow changes in terms of food and exercise. Though weight loss goals by most of us are usually set in term of weeks, the end game is to maintain these changes over months and years, hopefully maintaining the lifestyle change for life. Permanent changes in your lifestyle and food choices are what will work to remain healthy in the long run.

 

The following weight loss tips should help. If you follow then, it will certainly assist you to lose your weight effectively:

Burn More Calories than You Consume to Lose Weight: The tips that follow won’t work if you are consuming thousand more calories into your body on a daily basis than you are burning.

Healthy Diet: Eating a healthy and nutritious diet is most important factor to lose your weight other than exercise. We have a daily nutritional requirement that we have to meet and anything extra than this gets stored as fat.

- Prefer Complex Carbohydrates: Avoid processed and refined carbohydrates, e.g. white bread, white pasta, and sugary baked foods etc. and choose complex carbohydrates such as brown rice, oats, and legumes. Complex carbohydrates provide dietary fiber, vitamins, and minerals, which decelerate digestion and make you feel fuller longer period. Refined carbohydrates are highly processed and often full of added sugars.

- Emphasize on Fruits & Vegetables: The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.

- Don’t Drink Calories, Drink More Water: You can easily cut down your daily calorie intake by replacing soda, aerated drinks with water. Do not drink milk or fruit juice. The juicing process that turns actual fruits into juice actually removes the edible skin & fiber, which contains the majority of the nutrients of fruits and thus reduces the nutrients.

But Caution…!

- Fried vegetables or that have been soaked in heavy sauces are no longer low-calorie and don’t help to lose weight. Choose healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.

- Salads are very good unless you soak them in high-fat dressing and toppings.

- Be careful when choosing the dried fruit, which is high in calories and, often, in added sugar. If you do choose to eat dried fruit, keep your serving size small.

Exercises: You may control your diet and eat as per your daily nutritional values but to burn the extra fat you will have to exercise.  In today’s busy world it is very hard to find time to go to gym or even go for a run. Start exercising at least 30 minutes per day. Regular exercise coupled with a healthy well balanced diet is enough to lose your weight successfully.

How Exercises Help in Losing Fat -

- Exercises increase the number of calories you burn each day.

- Exercises increase your metabolism as your body builds new muscle tissues. Muscles use more calories than fat even when at rest!

- Exercises help to use glycogen reserves which trigger the fat burning hormone called glucagon.

Don’t forget that you should focus on sports that increase your heart rate (aerobics). Every extra step you take helps to reduce weight. Always use the stairs instead of the lift.

For a week or so, keep an activity journal and use a calorie calculator or heart rate monitor to know how many calories you burn throughout the day.

Motivation: Diet and exercise are the most important but being motivated is equally required. When we are used to the habit of eating without any restrictions then following a fat free diet and no junk food makes us give up the resolution due to high desire. But once we are motivated nothing can stop us. See what motivates you, maybe celebrity fitness or some friends who worked out and got into shape or the best – a lifestyle makeover. High Motivation is among the most important how to lose weight tips.

Reduce Your Stress Level: Stress diminishes the efficiency of human body as well as the mind. Often, when people are stressed they conquer it by eating something sweet or something that suits their taste buds which don’t help in losing weight. While there are everyday stressful issues you cannot keep away from, there are certain things you can still do to reduce your stress.

- Avoid arguments; whenever you differ to someone then simply agree to disagree.

- Try not to think too much and if you feel yourself starting to tense up then just do some activity that can take away or reduce your stress level.

Get At Least 7 Hours Sleep a Day: Human body needs to recuperate and reboot itself to be energetic again. Irregular sleep patterns spoil the body cycle and reduce the efficiency and recovery time for the body. Lack of sleep makes people want more food, eating constantly and not be able to control hunger. The less you sleep each day, the more tired your body gets which leads to a desire for sweet and high carbohydrate foods to replenish the energy that is missing.

Downsize Your Kitchenware: A simple way to keep your food portions under control and to lose weight! Use smaller dishes, serve meals on a salad plate instead of a dinner plate, and use teaspoons instead of serving spoons to dish out. Using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself.

Chew Your Food Thoroughly: Various studies have shown that the longer time you spend chewing your food, the lesser calories you consume. Chewing food for longer prevents over-eating, by giving the brain more time to receive signals from the stomach that it is full. This is good for digesting the food. Try chewing your food 30 to 40 times for every bite.

Avoid Distractions while Eating: When you do multi tasking during your meal times, your brain can’t focus on the amount of food that you consume and you are more likely to consume more calories than you requires. Try to avoid having food while working, watching TV, using a computer, reading or driving.

Do Not Abandon Your Favorite Foods: Although, it’s not practical to reduce your body fat while eating lots of food, cakes and sweets. Then how to lose weight by including your favorites? Well, it doesn’t mean that you can never have any treats; in fact you need to learn how to limit these foods to small size, e.g. for special occasions.

Many people do neglect that we all have different body types with different metabolism. So, you need to make sure that your weight loss program is individually tailored for you.

Anyone considering a weight loss plan for effective results should seek  advice from a reliable weight loss service – where the weight loss plan is customized to your needs, should have worked for other people (look for weight loss success stories), and should use the latest research to help you lose weight.

In case if you are looking for professional help to get you started on customized nutrition and exercise plans then write to us at fitness@fitho.in.

Eat Vegetables to Lose Weight

According to the recently released food plate the average daily dietary allowance one requires atleast 3 portions of  seasonal vegetables to meet the daily dietary intake. Most of us find it difficult to successfully meet this dietary requirement resulting in poor health, weight gain and nutritional deficiencies. Besides eating vegetables can actually help you lose weight.

There are many excuses for missing the most natural foods in their diet, some of which are eating greens is a task and we purposely skip them, they are tasteless, while some people assure you that they have vegetables in their diet and when asked to review their meals that’s the only thing that’s missing from the diet. Before we get started with the tips let us just give you a quick reminder on why vegetables are good for us:

• The most natural  and easily available food that contains different vitamins, minerals and thousands of other plant chemicals.
• Vegetables are low in fat and calories,
• Good source of dietary fiber and provide us with extra energy. Fiber keeps us fuller for long preventing us from overeating and  frequently eating.
• Vegetables provide more energy to the body in return helping us be active and burn more calories.

Vegetables are not tasteless and infact can have better flavor & texture than most meats if prepared well. Besides we know the health benefits of seasonal vegetables. If you are not use to eating them we can suggest easy ways of slowly  introducing them to your diet them and finally develop a taste for them. Once you have them as part of your diet trust us you will wonder what kept you away from them for so long! Read more

Weight Loss Diet Program

Weight Loss is a big concern for many people as too much weight is directly linked to health disorders like diabetes, hypothyroid and heart illness etc. When you are young the weight doesn’t hold us back but as you get older you start realizing how its slowing you down both physically & mentally.  Did you know extra weight makes you look & feel older than you actually are!

Losing weight and getting fit is not about being a size zero. Its simply about managing your food habits and adding some amount of exercise to your daily routine to achieve an ideal body weight as per your body structure. The best way to get started is to either develop a fitness routine for yourself or get professional help to start a weight loss diet program.

The most recommended way to get started on a weight loss diet program is to get your self educated. Read on food that are good for your health. But don’t get carried away and start believing everything that you read as true and relevant to you. Always remember most of the information given is very general and not specific to you. Secondly pay attention to your body and see how different healthy options make you feel. Not everything that is healthy will add great benefits to your health, some might suite you more than others. This awareness will also help you chose the right professional help in the long run.

Sometimes its difficult to identify the right combination of diet & exercise to help you get healthier. This shouldn’t discourage you in seeking professional guidance to help you get started by identifying the right diet & exercise combination personalized to your lifestyle and food preferences.

A good weight Loss plan helps manage your calorie intake through healthy food options that are low in calories but packed with nutrition for better metabolism and weight loss.

Choosing a Weight Loss Diet Program

Choose a program which combines diet program and exercise program for weight loss. Sometimes people get on diet plans for weight loss and expect quick results which is difficult. Regular diet plans are able to only manage the daily calorie intake. But they don’t help you lose the stubborn fat from your problem areas. Exercise is the most effective & quickest way to attack your problem area. Therefore choose a weight loss diet program which includes both exercise and diet.

Sometimes people don’t want any weight loss diet program yet want to lose weight and fall prey to the experimental fad diet available for free online. General Motor Diet plan, No Carbohydrate Diet Plan, Lemon Water Diet plan are some fad diet which people try for weight loss but end up with more problems and less weight loss. The fad diets are not balanced diets and therefore should not be considered when seeking for a good weight loss program.

Lastly look for weight loss programs which are supported by personalized support . Imagine the help and support you would get when someone externally motivates you to follow your weight loss program. Not only that personalized service makes the plan flexible ensuring that you stay on the program longer to derive maximum benefit.

Does Sweating Result in Weight Loss

One of the most common myths in fitness is that sweating helps you lose weight and burn more fat. There are lot of weight loss companies that use the technology of steam/sauna baths to make you sweat for weight loss. In reality the weight loss experienced with high temperature is water weight lost through sweating.  Sweating is our body’s natural way of cooling the system. Whenever there is rise in temperature which could be due to physical activity or general increase in temperature we break  in to sweat.

Let us give you an example of what we mean by losing water weight. Start with weighing yourself. Then sit in a room, in the middle of summer, without a fan and ac. You will sweat a lot due to the heat. After one hour you go and weight yourself. You will see you have lost a few grams on the weighing scale. Now go and drink a litre of water and then weigh your self. You will see that the weighing scale is back to your original weight. A note that it is impossible to put on weight with drinking water as it has zero calories. So now you might be more wise before you sign for a spa weight loss program.

There are genetic and fitness reasons why some people sweat more than the others. For-eg men sweat more than women because women sweat at higher temperatures than men. Then fitter people tend to sweat lesser than non-fit people doing the same physical activity  and lastly overweight people tend to sweat the most is because fat acts like an insulator under the skin that raises the body temperature a lot faster.

Our body is constantly working and therefore it burns calories, this phenomenon is also commonly known as body metabolic rate. The idea here to make you aware that sweating has nothing to do with weight loss. It is right kind of exercise and diet that help you lose weight. Exercise should be planned around the fitness levels and bodytype of an individual. Lot of people also consider walking as an exercise but it actually a form of physical activity. And you do not lose weight with just walking everyday. Walking is good when you are looking to manage your weight and lose it. Read here to know why walking doesnt help in weight loss.

Lastly one must be careful what you eat when on a weight loss program. Exercise alone will not give you the desired results. Half of your weight issues stem from unhealthy eating. Stay away from generic fad diets easily available everywhere. Not only do they not help in weight loss they also deprive your body of key nutrition. Make sure your diet is well-balanced. Dont hesitate to take professional help to understand what diet is best for you.

Obesity is a Cause of Infertility

Obesity is a concern not just for causing metabolic disorders but effects other systems in our body such as infertility in women who are overweight. Infertility in itself is a major problem in women which is caused by irregular periods or menstrual cycle. Weighing more than the usual weight further causes this irregularity in menstrual cycle which leads to infertility.

Polycystic Ovary Syndrome is a problem in women where women experience irregular periods and one of the major reasons for infertility. PCOS is related to weight gain . Reducing weight is the best recommended & most natural way of regulating your menstrual cycle and reducing the chances of infertility.

Research study by Academic Medical Center in The Netherlands shows that women who had regular periods were fertile but when these women were overweight experienced irregular periods leading to infertility. It said that women who were above their normal weight or obese had the same problem of infertility.

If you are having irregular periods and you are obese or overweight then you should start losing weight to make the cycle regular. Look for a professional weight management company that can help you lose weight gradually managing your diet and exercise. Start losing weight and bring a healthy lifestyle change to get healthy and increase the chances of ovulation. Read more

Yoga Poses to Curb Appetite

Curbing appetite is the biggest hurdle for anyone trying to lose or manage weight. Even if you get enough physical activity in your daily routine but do not manage to control what you eat then losing weight can be next to impossible. So how do you really get to the bottom of this weight problem and solve this problem of eating more than required by your body? Well here are some easy to do yoga poses that may help you control your urge to eat.  These yoga poses help control food cravings by helping the body regulate the release of hormones that control appetite (both the hormones that increases appetite as well as decrease appetite and cravings).

Warrior pose II : Stand straight with feet together. Take a large step towards the left and bend the knee as in a lunge. Keep the right ankle facing outwards. Bring both hands out on the side and hold it there for a few seconds.

 

Downward dog pose: Lie down on your belly and then raise your hips keeping your feet and hands on the ground.

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