Which is Better For Weight Loss – A Low Calorie Diet or Exercise?
Losing weight by only cutting back on calories or by only exercising is not the smartest choice. You need to restrict calories in your diet to lose weight—and you need exercise to keep it off or accelerate the process. Exercise and diet go hand-in-hand. Both will help you keep the weight gain at bay.
The key to weight loss is burning more calories than you consume. Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you’d lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
Studies show that people who lose weight and keep it off over the long term get regular physical activity with a balanced diet. Also, since you’re cutting back on calories, regular and proper exercise will make sure that you lose more fat and less muscle. Not only will that give your body a better shape, it is even a healthier way to lose weight. Low muscle mass will make it difficult to keep the fat off in the long term and it even affects your health adversely.
If you are looking to lose weight and get fit then seek out a healthy weight management course where the plan is made according to your lifestyle. A successful plan should be able to offer you flexibility as well as a structured routine to compliment your fitness level. This should be the key to keep 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 like exercise and nutrition that might make you look thin on the weighing scale but not fit.
Also, quite often BMI is not the best measure of your fat levels. You might be in the perfect BMI range, but it might be giving you a skewed picture. You may be thin all over with fat only around your belly, which is the most dangerous place to store fat in terms of long term health. Exercising regularly will help keep the belly fat at bay. So exercise regularly and maintain a healthy diet to lose weight the correct way.— this article is written by a dietitian @ FitHo
How to Manage Type 2 Diabetes
Type 2 diabetes is caused due to resistance developed by our body cells towards insulin produced by the body. This leads to a rise in blood glucose level as the cells natural tendency to absorb insulin as much reduces, preventing the body from using glucose effectively, resulting in excess sugar levels in the body. Type 1 diabetes is genetic but Type 2 diabetes is a lifestyle disease most commonly caused by obesity. The good news is that because Type 2 diabetes is not genetic and can be controlled, managed and sometimes even be reversed completely.
Recent study on diabetes suggests that you could reverse your diabetes to normal. That means you could balance you blood sugar levels in the body. The study by Newcastle Magnetic Resonance Centre at Newcastle University in England says that eating less calories about 600 per day for three months could reverse the diabetes. In the study, 11 people with type 2 diabetes for four years were put on a 600 calorie diet with leafy green vegetables and liquid diet which reversed the diabetes of 7 people.
At Fitho we believe that you dont have to go on such a strict low calorie diet that can damage your daily nutrition intake. Read here to understand what is a balanced diet and how it is essential for our healthy well being. Diabetes Type 2 can be controlled and managed through healthy diet and exercise without reducing the calorie intake to such low levels. A person diagnosed with Type 2 diabetes needs a special diet chart that ensures that mostly food with low glycemic index should be included. Here is a list of foods that you must include and also avoid.
5 High GI Foods 5 Low GI Foods
Potatoes Green Vegetables
Sweets Fruits (Citrus)
Packaged Juice Oats
Pasta Brown Rice— this article is written by a dietitian @ FitHo
Indian Diet for Weight Loss
Indian cuisine is rich, diverse and balanced. From the spices that are used to cook it to the different vegetables available through the year not only makes the diet packed with essential nutrition but also provides huge variety.
Unlike American or European where large part of their meals consist of pre-packaged cereals or breads an average Indian household is brimming with wide variety of delicious food options like cheela, dalia, poha, upma, stuffed roti and many more options.
As you enjoy the wide variety of Indian food available here are some quick options that can be easily made, are very healthy and can help you lose weight.
Some healthy Indian Diet Options for weight Loss
Khicdi: Dal(Split Pulses) and rice cooked together and generally eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.
Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time . Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick. (more…)— this article is written by a dietitian @ FitHo
Weight Loss Diets
There are various fad diets for weight loss. Atkins diet, banana diet, GM diet to name a few and each of these diets have differnent approach to reduce weight. They work well on the calorie intake but are they providing you with enough nutrition for healthy functioning of the body. Lets understand a few diets and see how much beneficial are they as a weight loss diet.
High-protein, low-carbohydrate diets have been widely promoted in recent years as an effective approach to losing weight. High protein diets typically contain 1g of protein per 1 pound of body weight. Some high protein diets will recommend a percentage of total calorie intake (such as 30% or more).
Drawbacks of High Protein Diet- Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones- It is difficult to eat 6 small meals through the day especially when you are working or travelling- Too high protein can leads to renal (kidney) failure or stress.- Bone loss is also seen with high protein intake as it creates an acidic medium and calcium carbonate from bone will be leached out to balance the ph level of blood.- Consumption of protein more than the daily dietary requirement of the body results in protein being stored as fat in the body. (more…)— this article is written by a dietitian @ FitHo
Weight Reduction Tips
Reducing weight is increasingly becoming popular across the world. Sedentary lifestyle and increasing number of lifestyle related therapeutic conditions are further propelling everyone towards wellness and fitness. The most common lifestyle disorder symptom is weight gain. Fortunately it is also the easiest to control and manage provided slight changes are made in the current lifestyle. Weight reduction is possible with the right approach towards what we eat through out the day and the activities that we indulge in.
Here are a few weight reduction tips to lose weight.
Don’t starve yourself: The most common myth amongst people for weight reduction is a strict diet. Few go on yo-yo or crash diet, low calorie diets, atkins diet, banana diet etc. But they fail to reduce weight. Starving sends the message of not enough food and the body slows down the metabolism reducing the speed of calorie burn. Thus fat and the extra pounds burn much more slower than before making weight reduction difficult.
Don’t skip breakfast: If you skip the nutrition at breakfast then there is seldom chance that you would make it later in the day. Skipping breakfast lowers the metabolism and lack of nutrition makes the body become weak and vulnerable to eating snacks and junk food later in the day. Eat healthy food for breakfast and you would feel fuller and eat less too.
Eat meals on time: Non timely meals disturb the body metabolic cycle making it difficult for the body to adapt to a schedule. Also eating meals late makes you tend to over eat because staying hungry for longer makes you feel hungrier psychology resulting in overeating. Hunger reduces the efficiency of the body reducing the metabolism, hence the weight reduction. Time your meals and watch the progress.
10 Foods to improve your mood
Ever wondered why is it that whenever we feel upset or depressed about something we binge on our comfort food and repent later? Most of these foods that provide us temporary comfort are high on calories and only adds to our woes by adding onto our weight.
Let’s see which healthy options can elevate our mood by keeping a balance of our calories as well.
1. Dark Chocolates: Chocolates, in general are loaded with chemicals that enhance mood, seratonin in particular.
2. Yogurt: Besides being a good source of protein, calcium and vitamin B12, yogurt also contains a whole lot of useful bacteria which keeps our immune system intact and helps our stress combating ability. And in studies has shown that yoghurt can improve fat loss.
3. Sweet potatoes: Sweet potatoes help in reducing stress levels as they satisfy body’s craving for carbohydrates and sweets.
4. Nuts: The next time you’re feeling down, help yourself to some crunchy nuts.
5. Water: Lack of sufficient consumption of water leads to dehydration and even a small case of dehydration can cause stress. So, drink up!
6. Fish: Fish is a rich source of Omega-3 fatty acids, protein and importantly, Vitamin B 12 which is an important component for producing serotonin also known as the happy hormone.
7. Asparagus :Asparagus is rich in folic acid and contains magnesium that are famed for their mood-lightening properties
8. Oranges: Oranges are a rich source of vitamin C containing up to 1000 mg of it. They also contain anti-oxidants which prevent the formation of free radicals that cause cell damage.
9. Green vegetables: It provides stress relief, helps enhance mood with regard to depression, panic, anxiety and other emotional disorders. Many green veggies contain potassium which greatly helps calm one’s nerves when stressed.
10. Dried Apricots: Apricots are a rich source of natural sugars and, hence, another perfect option to beat those sweet cravings. A handful of dried apricots are bound to make you happy and healthy.
So the next time you are under the weather include above mentioned list into your daily diet you are bound to notice some changes in your mood for sure.— this article is written by a dietitian @ FitHo