The two secrets for a longer and healthier life
Have you ever thought that about the secrets to a longer and healthier life? We give you here two secrets to help you live a longer and healthier life.
For a longer and healthier life, a good diet and regular exercise are the only secrets. Though only cutting back on calories or only exercising helps, a combination of both will benefit you many times over. Either one has their own set of health benefits. If you do both simultaneously, just imagine the benefits. Exercise burns calories, lowers stress, and strengthens the body. But it can’t do much about what you eat. If you are stuffing yourself with unhealthy foods, exercise can only help to a point, not beyond that. Thus, exercise and diet go hand-in-hand. Both will help you keep the weight gain and most health complications at bay.
Diet doesn’t mean you have to start starving yourself or dive into a crash diet. When we talk about diet, we mean a permanent healthy change. Not a temporary change for short term benefits. According to www.dictionary.com the origin of the word “Diet” is based on the Latin word ‘Diaeta’ meaning “a manner of living; a way of life”. A good diet is a lifestyle change that promotes good health in the long term. A good diet must include several food groups because one single group cannot provide everything the body needs for good health.
Exercise performs an action to restore or enhance one’s health. Our body’s physiology requires exercise to maintain both the physical and hormonal balance. Internally it increases lung capacity and strengthens the heart muscles.
A successful fitness 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, but not necessarily fit and healthy internally.
Make a healthy diet and regular exercise a permanent part of your lifestyle, to benefit from it in the long term.— this article is written by a dietitian @ FitHo
Is Water Retention Causing Your Weight Gain?
If you are trying to lose weight and not seeing results on the weighing scale, then the reason might be water retention. Water retention causes temporary weight gain and could depend on factors such as what you have eaten a day earlier or how your hormones levels are fluctuating.
Reasons for water retention are:-
1. Sodium intake
Consuming too much sodium from salty and highly processed foods causes water retention. Because to dilute that sodium, the body retains fluid that you see the next morning in the form of puffed face and hands.
2. Sweets and starch intake
If you had a meal comprising mainly of sugar and starchy foods like pasta, white rice etc, it will lead to a quick rise in your blood sugar, which signals your body to release insulin (a hormone that signals the cell to take up the sugar from the bloodstream).High insulin levels can also make your body retain sodium and fluid.
3. Hormonal shift
Other hormones can come into play as well. For women, hormonal shifts that occur with monthly cycles can also lead to water weight gain – often in the range of a kilogram or two that can stick around for a week or more. While you can’t avoid the fluctuations in hormone levels, dietary changes may help.
Tips for reducing temporary water weight gain:-
1. Reduce salt intake
Try to have food in its natural state, since more processed a food, the more sodium it’s likely to have.
2. Cut back on refined starchy foods and sweets
Switch from refined starches to whole grain varieties because whole grains take longer to digest and don’t cause a sudden rise in the blood sugar level. Also, switch from sugary drinks to water or tea.
3. Drink plenty of water
Drink plenty of water because it will help you to eliminate salt and toxin build up. Drink 10-12 glasses of water.
4. Push potassium
Potassium plays a critical role in maintaining fluid balance in the body, and needs to be in proper balance with sodium. Potassium is found in abundance in fruits and vegetables. Try to have a fruit or vegetable at every meal or snack.— this article is written by a dietitian @ FitHo
Rasgullas – How healthy are they?
Rasgullas are one of the most popular Indian sweets. They are made out of Chhena (cottage cheese), sugar syrup and semolina dough. They are relatively lighter on the body than most other Indian sweets, so are served through the year, rather than just on any special occasion or festival.
The question that arises is that are rasgullas healthy or not? Since they seem to be healthier and lighter to eat than most other Indian sweets, multiple rasgullas are consumed in one serving. Very rarely will you find someone who just consumes one rasgulla at time.
Let’s look at its preparation to identify how healthy it actually is. Its primary ingredients – Chhena and semolina, are mixed together into a dough and kneaded properly. Then small balls are made out of the dough and they are boiled in sugar syrup. Seasonings such as cardamoms, pistachios and rose water are then added after the rasgullas have been cooked or while they are being cooked.
One 100 gram serving of rasgulla has a total of about 186 calories. Carbohydrates comprise 153 of those calories, fats account for 17 calories and proteins make up the remaining 16 calories. A serving of rasgulla provides about 9 percent of the total daily calorie requirement for a standard diet of 2,000 calories.
Rasgulla is a sugar heavy dessert since it is boiled and served in sugar syrup. It is delicious but not healthy, so if in the future you really feel a craving for rasgullas, either moderate their consumption or simply avoid them to reduce their sugar and caloric impact.
Here are the healthy desserts which you can consider over the rasgullas. They will also be low in calories and sugar content.
1. Carrot kheer in low fat milk with low sugar.
2. Ghia kheer in low fat milk with less sugar
3. Shrikhand made with yogurt and added cardamom and saffron in it, with less sugar
4. Sandesh is overall a healthier option. Even better if it is low in sugar.
5. Oats and carrot kheer cooked in low fat milk with minimal sugar content and added almonds in it.
So after reading about its preparation, it is quite clear that rasgullas are not healthy. It is a preparation which involves a good amount of sugar syrup. Apart from the preparation, the nutritional value of rasgullas also reflects the same. They are deceivingly light to eat, but their high sugar content can play havoc with your weight loss plans, hinder muscle growth and can cause other lifestyle diseases such as diabetes.
— this article is written by a dietitian @ FitHo
Dangers of processed food
It is very easy to grab a packet of chips, biscuits just to suppress your hunger for a particular period of time. But once you understand that how these processed foods are made then it becomes easier to select the healthier options instead of going for processed foods on daily basis. Following are the reasons which are going to reflect why one should not include processed foods on the daily basis.
1. Processed foods ruin digestion
Because all the nutrients, vitamins are completely stripped of the food product once it gets into processing steps. It actually weakens our digestive system and allows harmful bacteria to enter in our body. One should always make healthier options before choosing any of the processed foods.
2. Processed foods triggers health problems
Processed foods contain various preservatives, additives so that a product shelf life won’t effect. But these additives which contain specifically phosphates can affect our kidneys and also weaken our bones as per one of the researches. And some of the studies also showed that refined sugars, processed flours, vegetable oils and many other ingredients commonly found in processed foods are largely responsible for the chronic inflammation problems in body.
3. Processed Foods contain pesticides
In order to work more for genetically modified foods, the farmers have to apply pesticides which can end up into final product so in this way processed foods have high chances of having pesticides in comparison with fresh food groups.
4. Processed foods can be addictive and lead to weight gain
Processed foods tend to over stimulate the production of dopamine, also known as the “pleasure” neurotransmitter, which makes you crave them constantly. So, your body tempts to eat much more than the normal intake which in time make the person addictive as well as it add unnecessary fat in the body.
— this article is written by a dietitian @ FitHo
7 health risks of diet cola
Diet cola is the companion of dieters everywhere because it seems to be a healthy choice. Diet cola satisfies your urge for sweet beverages. It includes artificial sweeteners like aspartame, saccharin, and sucralose. It may be free of calories but it is not free of side effects. Here are few reasons to avoid diet cola:-
A study found a 30% drop in the level of
kidney function in those women who drank 2 or more servings of diet cola a day. This is because the artificial sweeteners in diet cola scar kidney tissues which affect the kidney blood filtration process.
2. Weight gain:-
Surprising, but true; diet cola consumption increases the risk of obesity. Researchers found that some people may feel that drinking diet cola gives them a “free pass” to eat high calorie unhealthy foods, leading to weight gain. Also, the sweet taste of diet cola makes us crave high calorie unhealthy foods. And depriving the body of these unhealthy foods confuses the brain, and the appetite increases in anticipation of the food it is expecting.
3. Total enamel damage:-
Most of the diet colas contain phosphoric acid and some citric acid for carbonation (process of dissolving carbon dioxide in liquid) which erodes tooth enamel.
4. Bone loss:-
Drinking diet cola can lead to bone loss because phosphoric acid in diet cola causes faster than normal excretion of the calcium in blood through urine. Your bones give up some of their calcium to the blood stream in order to maintain a constant level.
5. No nutritional value:-
Diet Cola might have close to no calories, but it has absolutely no nutrients and does not benefit the body in any way and only causes harm.
6. Causes depression/insomnia/fatigue:-
Artificial sweeteners in diet cola inhibit the function of serotonin(a neurotransmitter) and causes depression ,insomnia, irritability, fatigue and anxiety.
7. Heart attack:-
According to researches, consuming more than one diet cola a day may increase the risk of stroke and heart attack by 43%.
Habits that are slowing your metabolism
Metabolism – the process of turning food you eat into energy for the functioning of heart, muscles and other organs. The faster your metabolism, the more calories you burn. But, sometimes due to certain habits, our metabolism slows down, affecting our weight loss goals.
Here are some habits that you should avoid, to prevent a slow metabolic rate.
1. Unsystematic eating schedule
Some studies found that eating low fat diets with erratic meal times lead to more weight gain than balanced, normal meals at scheduled intervals. Researchers concluded that eating at the same time every day (without very long intervals between meals) trains the body to burn more calories between meals.
2. Drinking less water
A lot of calories are burnt when one remains hydrated, so drinking less water will not help you lose weight. It actually slows the metabolism of the body. One should drink at least 10-12 glasses of water in a day.
3. Skipping Breakfast
When you skip breakfast, you not only binge on your other meals but also slow down the metabolism by conserving your energy instead of burning it. So, if you are looking to boost your metabolism, then never skip breakfast.
4. Infrequent sleep pattern
Many researchers concluded that people who sleep less put on more weight than those who get sufficient sleep. The reason is that, in a person who is sleep deprived, hormones that control appetite show a reverse effect i.e. you start eating more, which ultimately slows down your metabolism leading to weight gain. One should get 7-8 hours of sleep in a day to avoid slow metabolism.
5. Constantly stressed
Stress is one factor which is common for all unwanted health issues. There is a hormone called cortisol, which is activated due to excessive stress. This leads to fat storage in the body, which slows down the metabolism. Try to reduce stress as much as possible.
How to lose weight in the winters
Losing weight in winters is quite difficult since the winter chill makes you lazy. The science behind this is basically linked with physical activity and body metabolism. But if you keep a check on your diet, then you will be able to lose weight in winters too. This article may help you winterize your approach for weight loss. Here are the following points that you must keep in mind:
1] Keep yourself hydrated: Water acts as an appetite suppressant. Water adds weight and volume without adding calories. Hunger is often confused with thirst, which helps you control your cravings. Drink at least 8-10 glasses of water a day to help remove toxins from your body and boost your metabolism naturally.
2] Avoid skipping meals: Skipping any of the meals will make you lethargic through the day and will also make you overeat at your next meal. Your body needs food to run efficiently and depriving it of food will eventually lead to health problems and weight gain.
3] Keep smart snacking: Having snacks in between your 3 big meals help you curb your appetite. Choose snacks high in fiber and good fats. For e.g. you can opt for roasted channa, fruits, vegetables, nuts and seeds, etc. These provide some bulk and keep you fuller for longer.
4] Fill up on fiber: Fiber makes us feel full on fewer calories for longer durations, as it slows down our rate of digestion and also helps boost metabolism. It includes fruits, veggies, whole grains, etc which provides you satiety value. It will help you lose weight and improve your health. But portion sizes should be moderate.
5] Have a balanced diet: Having a balanced diet might fill your appetite by providing you all the essential nutrients
like protein, carbohydrates, essential fats, minerals, vitamins, etc.
6] Eat slowly with controlled portion: Controlling your portion size is key to weight control. Always be a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full.
Follow these tips, and do not forget to exercise.— this article is written by a dietitian @ FitHo
Foods You Should Never Eat Before Going to Bed
There is no need to deny yourself of late night snacking but you should be very cautious about what you eat at night. Choose healthier foods in order to avoid a heavy intake of calories, heart burning problems, weight gain and incomplete sleeping patterns. Here are some foods that you should try not to consume before going to bed:
1. Fat or greasy foods
Greasy and heavy foods before going to bed can make you feel sluggish in the morning and also make your stomach work overtime to digest all that heavy food. Stay away from things like fast food, ice cream, or super cheesy foods right before bed.
2. Sugary foods
Eating something high in sugar before going to bed can spike blood sugar levels, which will ultimately disturb the natural sleeping pattern. So avoid sugary products before going to bed.
3. Red meat and other proteins rich foods
Like fatty foods, eating red meat
late at night will disturb your sleep, as it sits in your stomach and takes some time to digest. So avoid high protein foods before going to bed.
4. Spicy foods
Spicy, peppery foods may upset your stomach and stimulate your senses, making it hard to fall asleep.
5. Alcohol Of Any Kind
Alcohol is a sleep killer and it contains more calories. So, drinking alcohol before going to bed might disturb your sleep as well as health. If you really want to drink something before going to bed you can have a cup of green tea which is high in antioxidants, and boosts your metabolism.— this article is written by a dietitian @ FitHo
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