Weight Loss Exercises for Women

Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what you eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.

Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most of us dont know about exercising is that it helps release “happy hormones” in the body that helps naturally stimulate your mood helping you destress, reduce anxiety and in general feel good about your self. If you dont like exercising alone you can get your friends together to help you get started on a routine. You can even mail us at fitness@fitho.in to find a fitness buddy to help you get motivated.

Here are a few exercise techniques that you help you get started immediately.

CardioTraining: By far the best exercise for women to lose weight.  Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong.

Equipment free cardio exercises for women:

- Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes. Running tips can help you not only burn effective calories but also to prevent injury while running.

- Ghost/Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes. Read more

Free 7 day Weight Loss Plan

Losing weight is easier done than said with Fitho’s weight loss programs that are a combination of diet and exercise. To understand the program better Fitho launches a 7 day free trial program to show how you can lose weight successfully without having to travel anywhere. All you have to do is visit www.Fitho.in register and get started absolutely free of cost.

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 stabilises the nutrition intake and exercise which helps burn the excess calories in the system. You get assured weight loss 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. Read more

Body Toning Success Story:Priya Gupta

I am 34 years old and a  mother of two young daughters. All my life I have been thin. Even pregnancy didn’t add too many inches or kg to my body . But with age, average eating habits and an almost sedentary lifestyle I started putting on bad looking flab on my body. There was a paunch that hung over my jeans. I developed a double chin that made me look terrible in my pictures. Plus there was this perpetual lethargy that hung on me all the time. I knew I wasnt overweight but I didn’t feel like myself.

Gradually I started reading about diet, health, nutrition, exercise online. I came across www.fitho.in and subscribed to it. Over a period of time it became my source of information on health and fitness. With all the information on health I was definitely getting more aware about my lifestyle. But I still needed someone to help me put it in practice. I didn’t need a heavy duty diet but I did need professional guidance to get me on track, especially since I had my basic knowledge on health and nutrition in place.  After deliberating for sometime I decided to finally write to Fitho about their body toning program. Instantly I got a reply from their side and they got me started on the program. The best part of this was that I didnt have to go anywhere and everything was given to my right in the comfort of my house.

The first step was filling an exhaustive questionnaire  about  my lifestyle, food habits, food preferences, fitness levels etc. Based on the information given by me I was delivered my diet chart and exercise chart within one working day, along with a personal health care manager (something similar to a personal relationship manager). My health manger was my mentor and my assistant who was  available for me round the clock, checking on me, monitoring my progress, giving me healthy recipes and just ensuring if I am comfortable with everything. Read more

Best Post Workout Food Options

People often give importance to pre-workout meals to support the muscle growth and promote weight loss. But latest studies are giving more weightage to post work out diet as being the most important meal that can make or break your fitness.

Your body absorbs the maximum amount of food right after the workout. Your muscles absorb the food quickly in order to replenish the energy burnt and to repair the muscles tissues. Three most essential requirements of the body especially post the workout are protein for muscle repair and simple carbohydrates to replenish the glucose levels.  The carbohydrates eaten post workout will not be stored as body fat but infact will be instantly consumed by the body. Simple carbohydrates help spike the insulin levels that help the cells absorb the nutrient instantly.

An average person looking for general weight loss and fitness only requires 8-10 grams of protein post the workout. For serious muscle building an average person requires 20-22 grams. The actual percentage of protein is directly proportional to your weight. Please consult a professional dietician to get recommended protein for your body weight.

Non –Veg

Chicken Breasts: This body part of the chicken is the leanest (minimal fat content) and contains highest source of protein.  For every 100 grams of chicken breast you get 30 grams of protein. Best way to eat is grilling it with some fresh seasonal green vegetables. This will also comprise of a complete balanced meal and will contain essential vitamins & minerals.

Tuna: Every 100 grams of tuna tuna canned in water and drained provides an astonishing. 29.13 grams of high-quality protein. It can be best eaten as salad or with rice. It also contains essential minerals and vitamins that help boost the metabolism.

Salmon: It is high in protein, Vitamin D and Omega-3 fatty acids that support muscle formation and promote weight loss. Salmon also contains minerals such as iron, phosphorus, vitamins A and B, calcium and selenium. Eating salmon is very good for the heart as it lowers cholesterol, prevent the hardening of the arteries and make the arteries flexible.

Eggs: Whole eggs provide great protein content at 6 to 8 grams per egg, and are also rich in vitamins, zinc, iron and calcium making them one of the most complete muscle building foods out there. Eggs provide maximum amount of nutrition for the least amount of calories.

Vegetarian

Cottage cheese/Paneer: Is one of the best muscle-building foods you’ll find. Just one cup of cottage cheese can pack 28 grams of protein. The main health benefit is that cottage cheese is low in fat and carbs and very high in protein.

Broccoli: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g  of protein,. Broccoli is rich in cholesterol-reducing fiber , is a super source of chromium that helps regulate insulin and bloodsugar . It also has detox and antioxidant properties that help keep off infection and build immunity.

Pulses:30 gms of pulse or 1 cup of pulse contains 7 gms of protein in it. This almost meets the daily meal requirement of an average person looking for weight loss or general fitness. You can fresh sautéed vegetables and a chapatti to complete the vitamin, carbohydrate mineral and fibre dietary requirements to boost the metabolism.

Almonds: Almonds provide a good source of protein and fat, but it’s their vitamin E that is most beneficial to your muscles. The powerful antioxidant fights free radicals and helps you recover quicker from your workouts.

Water:Your body is 70 percent water and your muscle tissue is around 75 percent water. Keeping your muscles hydrated will help increase strength, increase energy levels and aid in proper digestion. A minimum of 7-9  glasses are recommended for best results.

 

Cross Training for Weight Loss

Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the “plateau”.

Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.

Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.

What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine. Read more

Calorie Count for Weight Loss

Do you wish that you could get the mind behind weight loss and lose weight fast? The good news is that you could really get the right approach behind weight loss by managing your calories through diet and exercise. This logic also helps you understand that how foods add on weight and the simple method for weight loss.

Some people doubt the method of calorie count for weight loss because they say how can someone precisely count the calorie intake and how long can we keep counting calories in order to lose weight. Yes counting calories can be a difficult and monotonous task but it actually works or you could make it work for you.

Every food that we eat from potatoes to meats and dairy all food provide calories to the diet. So whatever you are eating you is adding some calories to your diet. Our bodies require only a certain number of calories in a day and for weight loss one has to eat within the daily caloric requirement to lose weight. Also exercising will help you burn the already exiting accumulated calories that have turned into fat in the body. So with a combination of diet and exercise you can effectively manage your calories and lose weight.

Below are different methods to help you count your calories in your diet and help you lose weight.

Cereals: serving size 1 chapatti(bread) or 1/2 cup rice Calories: 70-120 kcal

Vegetables: 80-100g Calories: 70-100 Kcal

Starchy vegetables: medium sized approx 75 g Calories: 70- 120 Kcal

Fruits: 80-100g Calories: 70-100Kcal

Milk: 1 glass approx 250 ml or 50 g paneer(Cottage Cheese) Calories: 150-200 Kcal

Meat: 55 gm or 1 medium egg  Calories: 65-100 g

Sugars: 5 g (1 teaspoon) Calories: 20 kcal

Fats: 5 g Calories: 45

Learning Food Calories: This is difficult in the beginning but you could still manage. Know how many calories are there in a single medium potatoes (70 calories) and same for other food sources, a slice of bread, cheese, glass of milk etc. So this way its easy to know how much calories you are intaking and whats your requirement for the meal. You will get the calorie info across the internet. Also learn how many calories can you burn in a 20 minute session of running, exercise, swimming, walking or any form of physical activity. This will make you understand how much do you need to exercise in order to burn the stored fat in the body. Read more

Best Exercises for Abdominal Fat or Love Handles

After belly, thighs and arms and butt the other common weight gain area is your waist. Over a period of time weight starts to collect on the side of your stomach which is also known as “love handles” or “tyres”. All these terms are nothing but common slang for abdominal obesity.

Eating unhealthy food and no exercise is the most common cause of love handles. These tyres were mostly seen on women in the past but now more and more men seem to develop it in their late twenties & early thirties. Indians are genetically inclined to accumulate fat around their waist which is also linked to Type 2 diabetes and heart health.

The simplest way to check for abdominal fat is to measure your waist. Run a tape measure around your waist at about the level of your navel. Breathe minimally, and make sure not to pull the tape measure so tight that it depresses the skin. The average BMI  (Body mass Index) of an Indian woman ranges from 18-24.9 , a waist circumference greater than 34-35 inches is considered high risk to lifestyle diseases.

Another way to measure abdominal fat is by calculating the waist to hip ratio. This is done through simple calculation of taking the ratio of the waist and hip. The healthy range in women is less than .7 and men is less than 1.

The best way to lose weight is to exercise and watch what you eat. Ensure that your body is getting adqeuate nutrition to improve the metabolism. Do not resort to fad diets as they might show you weight loss in the short term but in the long term you put the weight back on besides depriving your body of important nutrition resulting in multiple deficiencies in future. For healthy weight loss consult a good professional weight loss expert to help you lose weight and get fit. Read more

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. Read more

Does Smoking help in weight Loss

Can smoking lead to weight loss?  We know smoking is injurious to health and can cause cancer and lung, mouth, respiratory diseases over a period of time. It is highly addictive because of the nicotine content present in it and can easily let free radicals enter the body. Free radicals are substances that contain unpaired electrons which act with various substances in the body to form new cells. These cell formations can be result in  cancerous causing cells which can intensify into life taking disease. These days many people are experimenting various things like fad diets, smoking, weight loss pills, fat burners for weight loss but are they the healthiest way to lose weight. Infact it is one of the most common reason, which is to lose weight,why people start smoking.

According to studies nicotine content in cigerettes can boost metabolism and provides a burst of energy. Smoking makes us inhale carbon monoxide which deprives the red blood cells of oxygen and leads to lesser absorption of nutrients for healthy growth. This makes the body work more than usual for the suppy of oxygen and leaving you feel tired. The tar sticks to the airways which makes it difficult for you while breathing when you smoke. But does this marginal kick to metabolism really helps to lose weight and especially at the cost of your health?

Smoking can distract you from feeling hungry. Smokers know this when they are hungry and crave for food and smoke at that time they can put off the hunger for a while. A healthier substitute to control hunger pangs is to replace this nicotine stick with a cup of green tea. There are other healthy ways to boost your metabolism other than choosing cigarettes which contains nicotine. Through exercise and eating regular meals would boost your metabolism. Drink lots of cold water for faster metabolism and weight loss. Smoking has a lot of adverse effects in the long run that includes dehydration which makes you lose water and slows down the metabolism resulting in slower calorie burn.

Besides all that is written about smoking do you know of anyone who has actually lost weight with smoking? Either you know smokers who are fat and smokers who are thin. But we doubt there has been any weight loss success story that have resulted from smoking cigarettes.

Here are some tips to try to quit smoking:

Control your mind: Smoking can be very addictive and can be difficult to quit. Set yourself targets. Set your self a date to quit smoking and make sure you stop it on that day. In the mean while make small targets like not smoking till afternoon etc to lessen the density of nicotine in the body.

Drink Water: Whenever you feel like smoking drink a glass of water and this could help you to postpone the urge to smoke a cigarette for a while. Doing this ways could bring in the gap between smoking cigerettes.

Chewing Gum: Try diverting the mind everytime you feel like smoking. Eat a chewing gum or pop in a mint to calm down the urge for a cigerette. Eat a toffee it could help reduce the craving with its sweet taste.

Exercise: When you have quit smoking start exercising or go out for a run. As the craving for smoking can make you feel irritated and hyper at times. Running and exercising can help you throw away the frustation and will calm you down.

Does Low Calorie Diet Work?

Have you ever wondered why you have gained weight over a period of time? Many of your answers would point to not eating healthy food, not exercising or some would say it just happened. If you know the reasons that have resulted in weight gain then working on these factors could help you lose those pounds again. But does it work this way or there is more to losing weight than just eating food.

Lifestyle has a major impact on your weight loss or if you are gaining weight. You were lean before and were eating the same nutrition as now but how did you start gaining weight. Weight gain can happen due to many other factors than just by eating foods that are unhealthy. Your sleeping patterns, stress in work, late nights, changing eating patterns, hormonal change, skipping meals, alcohol, smoking, no workouts, no activity, leisure lifestyle etc. The list can go on as these are some of the factors like many others that are small but have a huge impact on weight management.

Exercise impacts weight management as it helps to improve blood flow in the body and accelerate metabolism for faster calorie burns. Most people who are really not into fitness walk for 20 minutes or jog for a while, do some hand and body movements wondering that they have done thier part. What happens after this workout? Drinking some energy drink to refill those calorie burnt and resting for the rest of the day! If you are looking to lose weight then you need to burn the stored fat to see weight loss.

It is difficult to count calories everytime as we eat regularly and can be boring at times. Knowing what are healthy foods and unhealthy food is also not enough. Unhealthy foods are fattening but healthy foods could also impact in gaining weight. Dairy is healthy but excess of it leads to weight gain. Eating food more than the body requirement will store the extra calories and over a period of time this will count as a pound and then many more. Read more

How to Control Sugar Cravings

Need to eat sugar is triggered by our body. This is body’s naturally tendency to tell you that blood sugar levels are dropping and need to be replenished. Over a period of time this physiological reaction becomes psychological and we start to mistake this desire as need. This is when most of the trouble begins that traditionally transforms into weight gain and then eventually lifestyle diseases like high blood sugar & diabetes type 2.  Sugar cravings can be controlled and managed  with some effort.

Sugar is a carbohydrate and quickly breaks down in our body providing energy and releases happy hormone serotonin which makes us feel good and reduces stress and anxiety. The sweet taste of sugar is liked by most people from birth and indulge in eating them for sugar cravings. Sugar is also known to release endorphins also known as “happy hormones” that is the reason why we also crave them when we are sad or generally stressed.

How do we control this urge? First we should start with understanding what is your daily sugar intake and what are the main sources of it. Let us explain this through an example of the common sugar foods consumed by us on a daily basis like a cup of tea/coffee,  sweetened cereals like cornflakes, musselli aerated drinks or sweetened drinks like packaged juices & lemonade along with one or two desserts/chocolates through the day.

Here is a quick list of a calories per serving:

Sugar coated cereals- 127 kcal (3/4 cup)

Tea spn of sugar- 20 kcal

100 ml aerated drink/soda- 37 kcal

1 chocolate- (plain Bar , 49 g of chocolate) 250 Kcal

Packaged juice-110 kcal (250 ml)

Energy drinks-152 Kcal (350 ml/one can)

All this roughly mounts upto 700 calories if you have one of each of these things listed. Incase you are looking to lose weight than you just require 2 tea spoons of sugar in a day. Besides processed sugar doesnt have any health benefits . Read here to know how it affects our health. Read more

Benefits of Seasonal Fruits

Eat a fruit everytime you have a growling stomach. Its the healthiest substitute for a snack as it is packed with nutrition and can actually boost your metabolism. There are variety of fruits present through out the year offering loads of nutrition packed in different flavours. Binging on fruits is specially helpful when you are trying to lose weight or are on a  weight loss diet. Seasonal fruits then become an ideal in-between meal snacks. Fruits contain phytochemicals and antioxidants help fight free radicals and diseases in the body.

Regular consumption of fruits promote healthy heart health reducing the chances of cardiac problems, lower blood pressure and keeps cholesterol in check. The vitamins and mineral quality of fruits can’t be replaced with supplements as it is a natural source and gets absorbed by the body easily. Summers offer a range of fruits which are full of taste, colour and nutrition. Add 1-2 fruits in your diet and experience the change.

Some Summer Seasonal Fruits

Water Melon: Eating 100gms would add just 20 calories to your diet. Though it is sweet but the high amount of water and fiber lessen the calories present in it. It is refreshing and reduces body temperature, blood pressure, inflammation and many other health conditions. It has the highest concentration of lycopene, a powerful antioxidant which imptoves heart health. It contains vitamin, A,C and B and minerals like potassium, calcium and is fat free. Enjoy its juice or eat raw in salads.

Mangoes: 65 calories is what it provides for 100 gms. You could eat a small sized mango before a workout as it is high is carbohydrates but with a low glycemic index. vitamin A (beta-carotene), vitamin E, vitamin C and selenium along with phenolic compounds are present in mangoes. It is rich in minerals and has high anti-oxidationa nd anti-inflammatory properties. Check the portion control while eating mangoes for weight loss. Read more

Healthy Seasonal Vegetables

Vegetables offer low calories, no fat (when eaten raw) and add lots of vitamins and minerals to the diet. Through out the year we see different vegetables in the departmental store or being sold by our local vendors. We encourage consumption of seasonal vegetables for two reasons, first they are cheaper and secondly they are fresher than those not in season. Most of the vegetables available in summer have high water content as they keep the body cool and replenish the lost nutrition caused due to sweating and general heat. Vegetables are also high in fiber content which keeps us fuller with a healthy digestive system.

Vegetables are not always tasteless and boring. If prepared well they can be better tasting than most of the processed food available. Besides they build immunity and improve the metabolic functions in the body. People especially watching their weight or suffering from any therapeutic condition or even just living healthy should include portions of vegetables in their diet either as salads or stir fried. You could eat vegetables raw, cooked, individually or in a combination with other vegetables, legumes, cereals, etc. Here are some seasonal vegetables that you can eat this season for good health.

Some summer vegetables and their benefits in keeping us healthy

Lady Finger/Okra/Bhindi: This vegetable is low in calories and it adds just 30 calories per 100 grams. It contains vitamins A, C, K and B vitamins along with flavnoids. It is rich in anti-oxidation properties and helps in vision. It contains important minerals as iron, calcium, manganese and magnesium. Healthy for people on weight loss as it makes you fell full and adds lots of nutrition too.

Tori/Ridge Gourd: It is beneficial for the stomach and helps reduce blood sugar levels. 100 gms of Ridge Gourd adds just 20 calories to the body. It is rich in nutrients such as dietary fiber, vitamin c, riboflavin, thiamin, iron and magnesium. The high fiber and low fat content make it effective for weight loss.

Pumpkin: A bowl of pumpkin will add just 30 calories to your diet besides supplying  a lot of vitamins and minerals to the body. It is rich in vitamin A, C and E along with iron, magnesium, potassium, niacin and dietary fiber for better digestion. It contains carotenoids which improve the immune system. It has anti-oxidation and anti-inflammatory properties.

Bottle Gourd/Lauki/: Bottle gourd adds just 12 calories per 100 grams. It is 96% water and contains vitamin c and B vitamins. Sodium, iron, potassium are presnt in the vegetable and contains high amount of dietary fiber. It is extremely effective in weight loss, reduces constipation, improves complexion and has a cooling effect on the body.

Gavarfali/ Cluster Beans: Gavarfali (cluster beans) are rich in iron, folic acid, calcium and are an excellent source of fibre. They are best eaten with lentil dals. It only contains 25 calories every 100 gms. High in dietary fiber and rich in vitamins and minerals. Also recommended for weight loss as it  improves metabolism.

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 acheap 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 alsohelps 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.

Sports make you fit & improve your professional skills

Playing a sport is a fun activity and keeps you fit mentally and physically. It engages the mind and body while energizing and de-stressing you at the same time. All sports keep you active and improve blood flow in the body. Whether you are good at playing the sport or not it will always benefit you and improve  your fitness level. Playing any sport builds self-confidence, develops your personality and infact helps you understand yourself better. Most successful people enjoy playing a sport and even use it as an opportunity to network with other professionals. Being good at a  sport can help you also get successful professionally as it helps develop & sharpen essential traits like competition, strategy and desire to win in an individual.

Playing a sport is a great workout for the body as it improves breathing while working the muscles in the body. It drastically improves your eduarance, strength, stamina and helps build lean muscles. Besides for some people it is more engaging and exciting than going to a gym. To help you get better at a sport that you enjoy as a hobby or a fitness routine we have put together a few tips to improve your performance at the sport and enjoy more benefits.

Tips for weight loss with sports Read more

Next Page »