Tag Archives: manage your weight

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.

— this article is written by a dietitian @ FitHo
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Knee Exercises

woman-crunches-swiss-ball

Do you have pain in your knees and have problems walking? Does your knee pain in the mornings and cause trouble while walking down the stairs? You probably have some inflammation in the knees and needs to be looked into.

Exercises for knees help in strengthening the knees and connected muscles to the knees as weak connecting muscles would not absorb the shock which would further increase knee problem.

Tips to Reduce Knee Pain

1.Dont run on the metal as it  stresses the knee causing further pain. Metallic surfaces are all hard surfaces like road, cemented surfaces and tough surfaces.

2.Manage your weight – The more you weight the more prone are your knees to injury.

3.Eat anti-inflammatory foods- The foods will naturally heal the inflammation reducing the pain and helping the kne recover.

4.Light Eercises: Don’t go for heavy weights or doing high intensity exercises because it will increase the problem. Do light exercises to strengthen it and increase blood flow, do warm water bath to increase blood flow again.

Knee Exercise with Elastic Band: Sit on a chair with the elastic band tied to the front foot. Attach one leg with the elastic on the same side and lift your ankles up and hold for 3-4 sec and bring back to normal. Perform 10 reps with both legs.

Knee Exercise with Chair: Stand behind the chair and hold the top of the chair back. Now lift your heels up keeping your tes touching the floor. Hold for 5 seconds and come back. Do 10 repetitions.

Bent Knee Exercise with Chair: Stand behind the chair and lift your knees. Hold one leg and bend it making the ankle touch your glutes. Hold on for a few seconds and then change legs. Perform 10 repetitions.

Side Leg Lift: Stand besides a chair while resting one hand on it. Spread one leg on the side lifting it in the air while the other leg is on the floor. Make sure the knee is not bent.

The above exercises will build the adjoing knee muscles providing support to the knee by absorbing shocks and share the knee tension before it reaches the knees. If knee pain is due to your weight then get started with a weight loss program to lose weight.

— this article is written by a dietitian @ FitHo