Tag Archives: weight loss program

Important Tips 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 full for 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.

— this article is written by a dietitian @ FitHo
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Skeptic Javed Loses 7 Kg in 2 Months

Fitho weight loss program’s success story as shared by Mr. Javed Khan.

“My Name is Javed Khan. I am a senior executive at a IT company in Bangalore. Few years back I used to weigh around 70 to 72 kg, but due constant work pressure and sedentary life style I put on some extra 5 to 6 kg and was finding it difficult getting the weight down to around 70 kg.

I tried some regimes on my own and failed.  Got to know about the FITHO weight loss program. Was hesitant at first but after going through some testimonials posted on the site I took a shot at the program. Before the program I used to weigh around 76 to 78 kg. I started with a one month program. I was assigned a dietician who studied my current diet regime and exercise patterns and recommended a diet and exercise plan for each week.

I usually had a feeling that any diet plan would required skipping meals or eating very less. But the diet plan recommended surprised me. It was prepared keeping in mind my existing diet patterns. I thoroughly followed the program as per the plan set forth by dietician and it really did wonders. At the end of one month I weighed around 74 a reduction of close to 3 to 4 kg.

Impressed with this I again continued with the plan for one more month and my weight further reduced to 70 + kg. At the end of two months I weighed around 70 to 71 kg.

I was very impressed with the diet which was provided. It was in line with my regular diet. The dietician saw it that I am not deprived of things I like in my diet. Even the exercises where very comfortable. At the end of first month there was big difference in my looks. The only areas of improvement where the pot belly and love handles. Hence my exercise plan was changed and special exercises for these two regions were included. These new exercised helped reduce the fat around the regions.I would personally recommend the FITHO Weight loss program for anyone who is finding it difficult to lose weight.But you need to follow the plan completely for getting the desired results.”

 

Click here to  know how to get started on your weight loss program now!

— this article is written by a dietitian @ FitHo

How To Stop Your Cravings

Everyone wants to know about the one magic pill that can stop the cravings and get them into shape. There might not be a magic pill but there is a natural sensor that is present in the body that  plays a key role in appetite control and metabolism called Leptin.

Hunger triggers two kinds of hormones that are released in the body one that promotes hunger and other that suppress hunger. Depending on the requirement of the body the hormone that is required dominates the other serving the need of the hour.

The unfortunate part is that if we dont eat healthy and are always overeating our body becomes easily resistant to the hunger suppressing hormone called leptin. Meaning the more we overeat the more leptin’s are required to make us feel fuller. Over-weight people actually have unusually high leptin levels, but are not responsive to it. Therefore if at this point you were to go on a crash diet to lose weight it will only make you feel hungrier and less energetic. To lose weight and keep it off, you have to give your body time to adjust to the new, lowered leptin level, so it sets that as “normal” and you feel full when you’re supposed to.

Thats why most crash/fad diets fail. Low calorie diets might help you lose weight in the short term but since you are not giving enough time for your body to accept the changes the weight comes back as soon as you get off the diet. To lose weight and keep it off, you have to give your body time to adjust to the new, lowered leptin level, so it sets that as “normal” and you feel full when you’re supposed to. Fitho’s weight loss program keeps this point into consideration while preparing the best diet & exercise plan to help you lose weight and keep it off in the longer run. (more…)

— this article is written by a dietitian @ FitHo

7 Day Weight Loss Diet Plan

Weight Loss

Losing weight in a healthier way can now be done by following the Fitho’s weight loss programs that provide you a customized diet and exercise plan that will help you lose weight and become fit. To understand the program better Fitho launches a two days sample diet plan on the sign-up page based on the selection that you have selected to show how you can lose weight successfully without having to travel anywhere. You are now also able to access from any part of the world at any time convenient to you . All you have to do is visit www.Fitho.in register and get started by taking any of our monthly plans. You can get to your ideal body weight through this plan that is based on 14 plus health parameters like your food preference, your daily nutrition requirement, your lifestyle and many more.

Fitho’s weight loss programs are based on yogic philosophy of three well- balanced, nutritional meals a day.  Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results. Unlike other diet programs, Fitho’s diet is based on recommended daily dietary intake that stabilizes the nutrition intake and exercise which helps burn the excess calories in the system. You can get assured of losing weight of 4 kg a month without starving yourself. That’s why 97% of our clients manage to keep the weight off for more than over a year.

The unique part of this program is that even the exercise routine that is customized to your fitness levels and workout routine preference for eg: whether you wish to workout at gym, outdoor or home. Exercise routine is a combination of different exercise techniques for example: plyometrics, strength training, cardio, endurance training, interval training, isometrics etc. It’s a high-intensity circuit training program that includes first warm-up then strengthening exercises and at last stretching. Each exercise is attached to a youtube link.

The plan also consists of many tools and trackers in it. For eg: every meal is having a meal tracker where you can track your daily consumption as per the plan given to you. The same is with the exercise too. With this there is a weight tracker on your plan where you weigh yourself on a weekly basis and then update your weight so as to keep a track on your weight. Also your plan contains diet and exercise tips which help you get the portion size, intake of your tea/coffee in a day, etc. With all this you will also get the daily mail alerts, newsletter, your daily plans on your mail, etc.

Fitho’s weight loss program is all about fitness at your doorstep with the same experience of physically visiting the center. All that travel time we instead channelize towards helping you follow the program. We don’t follow a general diet routine. Each program is customized to your food habits, medical condition and fitness levels making it easier for you to follow and see results that last longer.

To make your food experience better we ensure the diet is not monotonous and consists of different cuisines (like Punjabi, South Indian, Gujrati, Bengali, Continental, Italian & other international/domestic cuisines). We even support the foodie in you by sharing different healthy recipes to help you enjoy your program in a healthy way. The program doesn’t deal with any of the supplements, medicines, pills and neither exotic foods or crash diet. It is 100% natural based on natural foods, vegetables, poultry/fish and dairy products available to you. Instead we help our clients to lose weight and be healthy by providing them a nutrient based plan as per your requirement.

The plan is very flexible. For eg: we will give you options to eat-out, plan your diet when you’re travelling and if you don’t like certain foods we will substitute them with other options too.

To get your own Fitho Diet, all you have to do is to finish  filling the form and make the payment and your personal dietician will call you and make an introductory call where she will get to know more about you and your lifestyle and then based on the call and the information that you have shared with us, your diet and exercise plan will be made and you will help you get started as per your starting date.

 

 

— this article is written by a dietitian @ FitHo

Is Flavored Yogurt Healthy

We require 2 teaspoons of sugar in a day if you are looking to lose weight and  about 4 teaspoons if you just want to manage your current weight. But don’t just count the sugar consumption in your tea and coffee but all the other sources that you might consuming sugar indirectlylike your sweetened soda’s, colas, candies, sweetened cornflakes and flavoured yogurt. Often diet programs and nutritionist brag about eating yogurt in the diet as it has probiotics, vitamins and minerals, protein etc which promote better health and is low in calories as well. But is flavored yogurt as healthy as non-flavored yogurt?

Plain Yogurt (Cr/freedigital)

Flavored yogurt which come in a variety of mouth watering flavors don’t contain the real fruit in it but conatins the pureed form which is high in sugar content. Compare the ingredients of regular yogurt and flavored yogurt to understand the difference in  calorie intake. Around 200 gms of flavored yogurt contains 25 grams of added sugar. The extra sugar gets stored in the body as fat and over a period of time this continuous weight gain can cause health complications. The sugar in the flavored yogurt increases the calorie intake by 100 calories for a 200 gm serving.

We are not saying that flavored yogurt is the main reason behind your weight gain. What we mean is that foods like flavoured yogurt are often marketed as health foods. They might be relatively more healthy than the other processed foods but they still are hidden source of high calorie food that are often misunderstood as fat free.

When talking about weight loss it is not just important to eat healthy foods but manage calories either by portion control or choosing healthier options. Sugar provides instant energy and no nutrition. People who have blood sugar problems could experience a sudden increase in sugar levels with flavored yogurt. Instead flavor your yogurt seperately with fruits that you want. Flavored yogurt is also high in sodium content causing water retention in the body and resulting in bloating. (more…)

— this article is written by a dietitian @ FitHo

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.

Banana Diet (Cr/freedigital)

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.

— this article is written by a dietitian @ FitHo

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

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

Side Effects of Unhealthy Fad Diets

Any average person suffering from weight issue has at least once in their life have given a shot and tried these fad diets. Its natural for anyone to first indulge in self help before they fail, or their situation in some case worsens, that they seek out professional guidance. Take a minute and reflect on what might you have exposed your body to unintentionally.

Balanced Diet

Most of the fad diets are popularly termed as “yo-yo” diets that give you a short term solution to quick weight loss but do not guarantee any long term sustenance of the weight loss. Besides it deprives body of nutrition resulting in low blood pressure, reduced energy and fatigue. If you continue to under nourish your body with an unbalanced diet your metabolism also starts to slow (more…)

— this article is written by a dietitian @ FitHo