Health Benefits of Muesli

Muesli is becoming a popular breakfast option on the breakfast table of most urban households. It is by far one of the healthiest cereal options currently available in the market. Besides the fact this is a great healthy breakfast option , it actually tastes good! Muesli is a combination of rolled oats and wheat flakes that also contains added ingredients like dry fruits, nuts and seeds in it. Some of the pre-packaged muesli available in the market might contain added sugar in form of dried fruits and other preservatives. While buying the box make sure to read the instructions and look for “ low-sugar” or “no-added sugar” option.

We have told you many times that breakfast is the most important meal of the day. It contributes to 1/3 of an individual’s daily calorie & nutrition requirement. Muesli is one of the healthiest, high in nutrition that contains relatively low calories and easy to prepare breakfast option available. It is far superior to the regular cornflakes in terms of health benefits.

Most common mistake people make when they are trying to lose weight is that they skip breakfast, without realizing it is the most important meal of the day. Skipping breakfast over a period of time slows down your metabolism. Let us explain the logic: by missing breakfast you have automatically reduced the calories from your diet. After sometime your body gets use to the limited calories and in return slows the metabolism. So anytime you add it back to your routine it gets added to your system as extra calories (especially since the body is not use to it), making you believe that eating breakfast makes you fat.  Read more

What are Antioxidants?

Antioxidant is another very freely used terms by promoters of wellness, nutritionists and healthy living. What do you really mean by antioxidants and why does our body need them. Lets start from the beginning. Oxygen is the prime ingredient for our body’s metabolism. It is this the process that changes food into the fuel for our body to continue living. While our food is digested with the help of oxygen it releases certain oxidized particles in the body which are also commonly known as free radicals. These free radicals are potentially dangerous and cause cellular damage that can lead to serious diseases like cancer, heart problems, aging etc.

Free radicals are not only created by regular metabolism of food in the system. Factors like pollution, smoking, over exposure to the sun, high cholesterol food further aggregation the production of the free radicals in our body.Therefore it becomes imperative to use enzymes that neutralize the effect caused by free radicals in our body. Antioxidants are the most powerful and effective molecules that help control and destroy these free radicals in the body. Our body naturally has tendency of producing antioxidants but with age, lower immunity system begins to diminish. Fortunately there are many natural resources of antioxidants available in the form of vitamins and minerals. Fruits, nuts, spices and vegetables are the best and most easily available resources. You can reduce free radicals in your body by adding these food groups to your diet.

Here is a list of some food Sources rich in antioxidants

Vitamin C – Citrus Fruits (orange, sweet lime, lemon), amla, sprouts,

Vitamin A – Yellow coloured fruits and vegetables, carrots, papaya, mango, pumpkin

Vitamin E – Nuts like almonds, hazelnut, walnuts, sunflower oil, brocolli, avocado,

Zinc – Nuts, chicken, beans like kidney beans, chickpea, cashew nut, oats, seafood (mildly)

Selenium – Nuts, chicken, fish, wheat flour,

Phytoestrogens – Soya, flax seeds, nuts,

Probiotic – Yogurt

Spices: Turmeric, cinnamon

Another popular source of antioxidant is green tea. Read more

Low Calorie Lunch Options

Eating meals timely is important to maintain the metabolism. Untimely meals, delayed meals or even skipping meals slows down the metabolism. What happens when the metabolism gets disturbed? Simple, you start putting weight. Everyone tries to start healthy by keeping breakfast options minimal and healthy. But by the time we reach lunch all the work or a busy day takes a toll over our lunch choices. We dont realize eating unhealthy food will only make things worse both in terms of being bad to the body but also adding stress to our lives. Eating processed and junk food leads to high cholesterol, disturbed sugar levels resulting in high blood pressure, hyper-tension and Type 2 Diabetes.

We suggest why develop bad habits when its as easy to develop good habits. This doesnt mean you have to punish yourself and live only on raw food and water. It means that if you start planning  in advance you can be more conscious while packing lunch at home or eating out.   Here are some healthy lunch options that you could carry it from your home or buy.

Vegetable besan cheela with low fat curd: This chick pea-flour pancake are packed with protein. It can be prepared in no time and at the same time its tasty as well as nutritious. Chick pea is said to be a good source of fiber and many other nutrients and low in fat. One best thing about this Besan Chilla is that it can be pretty much toyed around with to suit different tastes. You can change the veggies you add to it:  mushrooms, green peppers, onions, tomatoes, zucchini, carrots, or spinach. One vegetable chilla gives aroun 120-140 calories.

Paneer/Chicken wheat flour Kathi Roll: Kathi Rolls are hot crispy rotis served with a choice of fillings. Use any combination of vegetables like  paneer, mushroom, soya, corn or green peas to make these vegetarian rolls. For non veg fillings you could use chicken. These rolls are ideal for packed lunches as these are quite easy to prepare, pick and eat.The calories varies according to type of filling, But on an average 1 vegetable kathi roll provides around 195 calories. Read more

Low Calorie Breakfast Options

Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.

You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.

Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.

Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.

Sprouts with buttermilk : Sprouted seeds, legumes and grains are a cheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.

Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It also helps in keeping bowel movements regular. Approx calories 240 calories.

Nuts and Fruit: Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.

Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement.

You can also use Fitho’s calorie counter to search for your food, calculate its calories and see its full nutrition facts.

 

What is Making You Fat

We know enough about the repercussions of being fat, unfit or eating unhealthy foods which can cause metabolic disorder and cause weight gain. Though we read about healthy food options to include in our diet and presume to have fixed all the factors for weight loss but yet weight loss seems to not happen.

Did you fix quitting junk food that adds only calories, fats and not nutrition ? Have you started eating foods that are healthier than what you were eating earlier? You are reading the best of advices and following them too but the outcome is not satisfying. Where is it that you are going wrong and what is it that you do to make weight loss happen and not get fat. Fix the loopholes where you are going wrong and correct it to lose weight.

Its not just about eating the right amount of calories , it is about ensuring they meet the daily nutritional requirement intake for a healthy metabolic rate. Read below for factors that probably are holding you back from losing weight.

Fluids: It is lots of water that you have to drink through out the day and not energy drink, iced teas, lemon drinks, sodas and sweetened beverages. Do you know how many packets of sugar are these pre-packaged drinks are adding to your diet  even if they are being marketed as healthy. These drinks might even sabotaging your fitness routine by increasing your daily intake of required calories. Instead stick to water to rev up metabolim and keep the body hydrated.Water is zero calories and preloading with it before a meal can help you lose weight fast.

Portion Control: You feel unsatisfied when you eat small meals. Large meals make more calorie intake which is over your daily nutritional requirement and gets saved as fat. Eat in small plates, chew slowly and stop eating once you feel full.

No Fiber: Fiber helps in better digestion of food and absorbs lots of water from the body. If you have water retention then add fiber to your diet. Fiber also keeps you feel fuller for a longer time without adding any extra calories.

No Exercise: Exercise boosts weight loss. You are eating to your requirement which will help you lose weight but exerise will accelerate the calorie burn in the body and give quicker results. As more muscles are improtant higher metabolism and weight loss, regular exercise will develop muscles in the body.

Missing Meals: Some people miss meals to fasten their weight loss presuming to save calories for the day. Missing meals makes the body go in the mode of starvation where the body burns the reserves slowly. Eat you meals at time as you would miss on the nutrition for that meal. Eating the next meal after the missed meal makes you consume more calories as you are hungry, which would get saved as extra calories as skipping meals slows the body’s natural metabolic rate.

Cheat Meals: It is alright to have a cheat meal once or twice a week but if you are cheating more unhealthy meals for healthy meals then you are slimming your chances of losing fat. It disrupts the weight loss process as the body takes time to adjust to a pattern before showing results.

Best Weight Lifting Exercises

Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles inthe body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.

Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber.There are many exercise that help develop and strengthen various skeletal muscles in the body. Below is  the list of  best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.

Best Weight Lifting Exercises

Best Weight Lifting Biceps Exercises

Barbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not moe than 10 reps. You can do it alternately and do it with barbells for proportionate growth.

Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mas and strength. Helps work the fore arms also.

Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.

Best Weight Lifting Triceps Exercise

Dumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.

Dips: Keep your body upright to allow maximum tension on the triceps to build power , strength and mass. You can do dips with a bench, parallel bars or by the side of your bed.

Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.

Best Weight Lifting Shoulders Exercise

Upright Rows: This exercise builds muscle mass and stregth and brings power to the shoulders. You can do upright rows with barbells or dumbbells.

Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.

Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.

Best Weight Lifting Chest Exercise

Bench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.

Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.

Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.

Best Weight Lifting Back Exercise

Pull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.

Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.

Dead lift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.

Best Weight Lifting Abs Exercise

Crunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.

Hanging Leg Raises: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdomin region and can be done with bent knee raises and staight knee leg raise. It buildd strength and enduarnce in the ab region.

Twist: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.

Best Weight Lifting Quadriceps Exercise

Squats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.

Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbels for bigger and toned muscles.

Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.

Best Weight Lifting Hamstring Exercise

Romanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.

Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs staright and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.

Lying Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.

Best Weight Lifting Calves Exercise

Standing Calf Raise: It invoves raising your body slowly on your toes and stretching the most while at the top. Don’t jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.

Seated Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don’t hurry through.

Best Weight Lifting Forearms Exercise

Wrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.

Reverse Curl: This exercise works the outer forams. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.

 

How to Improve Your Energy Levels

As we get older there is a change in our hormones levels that can affect the energy levels in the body. But even then low energy levels that reduce with age means that you dont have the hyper activity of a 13 year old. If you constantly feel tired and out-of-it even when you havent done much all day should make you get concerned. Maybe its a calling to make that lifestyle change before it translates into some health issues. We give you some easy to follow steps that can help clean your system internally, regulate your metabolism and spike your energy levels naturally.

Based on a simple philosophy of eat well and exercise, this is how you can do it too:

Balanced Meal: Eating a heavy meal or stuffing till the time we feel loaded gives a sleepy feeling. Ensure your meal are dominated by fresh seasonal vegetables and pulses. This will not only give the right nutrition for your body but will also detox your system simultaneously. Vitamins and minerals accelerate the basic chemical reactions in the body for various functions. Low intake of vitamin and minerals affects the immune system which slows down the body metabolism and shows decline in energy levels. Eat fruits and vegetables for vitamins and minerals and keep a faster body metabolism.

Water: Sometimes feeling thirsty can be a reason for lowered levels of energy. If you are dehydrated then you will feel fatigued and lack energy. Keeping the body hydrated will keep the metabolism high and faster digestion of food in the body. Drink plenty of water to kep energy levels high. Sometimes drinking too much coffee or tea also leads to dehydration. Avoid as much caffeine as you can. Instead switch to green tea for all its health benefits. Read more

Get a Lean and Muscular Body with Vegetables

Gone are the days of bulking up and looking like Arnold schwarzenegger. Now Edward Pattison’s (Star of the twilight Series) body is the new rage. Getting lean and having the definition is still not as easy as it sounds. In fact  it is still more difficult to get lean than bulk up. People and bodybuilders usally eat meats as protein sources to bulk up. Unfortunately there are very few natural ways of getting lean. One which is often forgotten due to the quest for a bigger body is the importance of vegetables in the diet. Vegetables are low in calories and full of vitamins and minerals and fiber for better digestion . Besides this they also help develop leaner and strong muscles due to the high quality nutrients present in them.

Vegetables have very little fat in them which is crtical for reducing body fat to achieve the lean muscular look. Vegetables like cabbage, spinach and parsley are rich source of glutamine which is an amino acid which is the building block of protein and helps build more muscle mass, promoting digestion and tissue repair. The vitamins and minerals with antioxidants reduce inflammation in the body and boost immunity.

Vegetables also boosts muscle growth in older men also as the mitocondria activity in the cells provide more energy to the muscle to perform longer and with power. Doing adeqate resistance exercise with healthy diet will keep them stronger and in better shape reducing chances of injury.

A new study in the February issue of Cell Metabolism traces that improved performance to increased efficiency of the mitochondria that power our cells. The study suggests that foods that contain nitrates make your mitochondria work better and are known as power plants of the cells. Green vegetables are rich in nitrates that boost mitochondria activity giving us more energy during workouts for building leaner and bigger muscles. Good sources for green vegetables are spinach, parsley, kale, asparagus or other green leafy vegetables.

Add a bowl or two of vegetables for better metabolism of nutrients and higher level of energy for building lean muscles. Vegetables are fat free and low in calories reduce the fat percentage in the body giving you a ripped body. Fiber in vegetables keeps you fuller so that you don’t indulge in munching in between meals and avoiding eating extra calories for any storage.

Eat to lose weight

Weight loss and diets arn’t really about not eating and starving yourself to burn  fat. You could eat the same quantity and lose weight. Not eating is unhealthy for our body as it effects the immune system and the body’s power to fight infections and slows down the metabolic rate. Would you rather eat healthy and lose weight or not eat and get unfit.

There are certain foods that are low calorie and some foods provide no calories at all. Our bodies require a certain number of calories per day and eating beyond it would store the calories. Usually when we are eating we give less importance to the calorie intake but rather eat till we feel full. So here are food options that will fill you up and keep the calorie intake balanced and low.

Fresh foods: If you want to eat choose natural food options like fruits, vegetables, cereals and pulses etc. The cheese burgers, pizzas, patties, fried foods, heavy snacks, empty calorie food provide less nutrition and are fattening. 1gm of fat provides a lot more calories than whats carbohydrates or protein provide. So changing your habits and eating healthy food will help you consume less calories,keep you full and fat especially which gets difficult to burn.

Fruits and vegetables Salads Read more

How to fuel your workout

If you are doing a moderate workout of 30-50 minutes then fueling your body before workout is not required. The energy required for the workout session is enough from our daily consumption of meals. Fueling before workouts also depends whats your objective is , whether it is  losing weight, building muscles, toning up etc. Only if you are working out for a very long period like marathons then extra energy is required. Regular workouts do not require additional energy.

To increase efficieny in the body it is important to keep the fluid levels balanced. Dehydration and less fluid leads to cramping and decreased release of energy for the body slowing down the metabolism. Water is sufficient to keep you hydrated during your regular gym workouts. Energy drinks and bars are required for marathon trainers or bicyclers where they train for hours. Eating high carbohydrate food or drinks before or during the workout only adds to the calories.

Timing the meal is important as if you overload yourself then you would feel sluggish, vomiting, feel heavy to actively move around etc. If you haven’t eaten for much time before a strenous workout then you will feel fatigued and have a heavy head and not feel comfortable and concentrated. Plan your meals atleast two hours before the workout for effective results.

Diet: Choose carbohydrates before a meal as they are more important for providing energy for the workout and maintaing the glycogen levels. Choose complex carbohydrates which quickly breakdown for energy and eat less of fibre before a workout.

Fuel your self rightly and don’t experiment on yourself. Eat protein rich food post workout for muscle recovery and growth of muscles. Push yourself and reach higher fitness levels. Keep the water levels recovering and become all the more resistant.

Side Effects of Supplements

Supplements for bodybuilding are called dietary supplements used by people deficient of certain nutrient in the body or for building body or to balance the body nutrition for higher fitness levels. Supplements could be for building muscles, mass gain, vitamins and minerals, amino acids etc. Supplements are also used to accelerate metabolsim to gain fitness.

As more people are gearing towards getting a fit body they are considering adding supplements to their diet. People looking to build body are looking out for whey protein to build muscle fiber, mass gainer to gain mass and increase weight, fish oil tablets for vegetarians deficit of omega fatty acids, calcium supplements to add on to their natural dairy intake that is not sufficient to meet the daily dietary requirement. Read more

Healthy Food For Kids

Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.

Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to kep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.

Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.

Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.

Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.

Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.

Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.

You can pick lots more  healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.

 

Study says Lose Weight to Earn More

Could being fat make you lose your job or make you earn lesser than your co-worker? A recently published study shows a noticeable correlation between overweight and a decreased employment rate. This shows that a lean person could thin your chances for a job or a good salary.

It has been noticed that people have suffered monetary loss in getting appraisals, packages  and job offer. This stands true in companies where there is  direct interface between the company and client. Especially service industry like aviation, hospitality, beauty, marketing, PR employ attractive and fit employees as good presentation is critical to their business. This ideology is gaining relevance and is slowly been accepted and followed by many companies world over.

In fact a study by Judge and Cable tells that especially women who were underweight fetched a higher salary than their fat counterparts.

Besides the physical attributes employees that are fitter have better mental health, stronger immunity, are less stressed, are mostly happy which reflects in their performance. Employers want to invest in stable resources that help grow their business.You can also get an edge for yourself and demand a higher salary package by getting fit and looking good.

Tips To lose weight Read more

Weight Loss for Women

There could be many reasons behind women gaining weight like sedentary lifestyle, emotional reasons, theureupatic reasons,  eating habits and the love for chocolates. If you are a woman and looking to lose weight then here are tips to make you understand the body psychology.

For healthy lifestyle it is important to get all the daily nutritional requirement like protein for muscles and hair, carbohydrates for energy for the work that you do, good fats like omega 3 and omega 6 fatty acids and goof fats for normal growth along with vitamins and minerals for various bodily functions. On the other hand to maintain a healthy and fit outer appearance it is important to balance the food intake and and body requirement and not starving the body with its nutritional requirements.

Diet: Women are fond of food and love gossip munching which unrealisingly makes them consume hundreds of calories through different sources. Our bodies require a certain number of calories, in order to manage the weight the calorie intake has to be monitored, again not missing on the nutrition. Read more

Strength Training

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. Read more

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