People either exercise or diet to lose weight. While to really lose weight & keep it off you need a combination of both. If you are not watching what you eat and think just by exercising you will get results then you have uphill task ahead of you. Smart people know that to lose weight they need to first watch what they eat and then add physical activity to multiply your efforts and lose weight fast.
Here are six easy diet tips that will not only help you lose weight, be healthy and keep the weight off for longer.
1. Stop obsessing about food
For most of us food is the center of our being. Maybe that’s our downfall. You need to make an effort to stop obsessing about food so much. Start by eating 3 proper meals a day. Eating every two hours will not help you keep your mind off food.
This specifically applies to food that we eat out. Just because it is labelled as healthy that does not mean it does not contain calories. It might have marginally lesser calories than its counterpart or may contain one of two ingredients that make it healthy but it still does not give you an excuse to overeat.
3. Grab an apple before you step out of the house
Leaving house on an empty stomach is a bad idea. You are setting yourself up for eating extra calories while you are out. Eating an apple before you step out will prevent you from being tempted and eating food just for the heck of it. It will also help you choose smartly while ordering something to eat. Try this for a month and watch how much weight you will actually lose by following this simple trick!
4. Eating Sugar makes you crave more sugar
Eating food high on sugar makes you crave more food that contains sugar. Did you know sugar is addictive?! Infact it has been compared to have the same effect on our brain as some drugs do. Be smart and skip sugar. This also means staying away from processed foods that contain sugar in the form of ‘concentrate’, ‘fructose syrup’ or ‘corn syrup’. Read the label before you buy anything off the shelf.
5. Try ordering water instead of coffee
Don’t look surprised, try it. You don’t realize how many empty calories are consumed while hanging out at coffee shops. Next time you go to a coffee shop order a bottle of water instead of your regular drink. You will have something to drink without an added burden of calories! If plain water doesn’t make the cut you can always get yourself a cup of green or black tea without sugar.
6. Exercising is not your ticket to overeat
The most common mistake made, maybe that’s why you see them going to the gym day after day and yet look the same size. Even the most exhausting workout can burn may be 300 calories per hour but a slice of pizza is approximately that much. So don’t let your hard work go waste.
Stay on track with these diet tips and practice moderation to help you not only lose weight but also keep it off.— this article is written by a dietitian @ FitHo
Healthy weight loss diet
We work hard to lead a good life. Sometimes we forget a good life is not the end but a means to the end. Good life is directly linked to be healthy, both physically and mentally. Unfortunately day to day stress, not eating right, sedentary lifestyle is making you physically unhealthy which is most commonly seen as weight gain. This weight gain is shaving years off your life by making you more prone to lifestyle diseases like heart health, diabetes, etc. You can easily manage and even reverse this lifestyle condition by controlling your weight with the help of a healthy weight loss diet.
Eating healthy is as simple or as complicated we make it. For starters let’s debunk the common myth attached to being healthy. Its not the chapattis or rice that is making you fat. Its the lack of routine and readiness to eat out more often than you should be that is adding to your waist line. Therefore a healthy weight loss diet should contain everything but in moderation.
So before you jump of a weight loss diet band wagon here are a few things you need to know about healthy weight loss diet.
1) Stop counting calories:
Focusing on calories is extremely complicated and impractical. Some people can successfully control their diet by counting calories but for most of us its impossible to put a number on everything that goes in your mouth and then keep up with the math! Instead focus on the quality of food and not the quantity. Its a lot simpler.
2) Exotic foods are not important:
Most diets fail in the long term is because the foods suggested are not a part of your actual day to day life. For most of the ingredients you have to go out of your way and source them. You dont need fancy foods to boost your metabolism. Starting your day with something as basic as, drinking plain glass of water, can help boost metabolism.
3) You Don’t need to eat every two hours:
Most people on a weight loss diet are recommended to eat every two hours. But this is kind of impractical for working professionals or people with active social life. A healthy weight loss diet can consist of 3 meals with two optional snacks. Eating every two hours makes you constantly think of food. This makes it especially difficult for foodies who cant seem to get a break from thinking about food. Your day needs to have more elements other than just thinking and planning your next meal.
4) Avoid Fruits for Weight loss:
People avoid fruit when on a diet because of its sugar content. Fruits contain sugar, but this sugar is very different from added sugar. Sugar found in fruits does not spike your blood sugar levels like added sugar does. Besides Fruits area storehouse of nutrition & contain essential nutrients like antioxidants that are critical for good health. NO other food source contains antioxidants and othet variety of nutrients found in fruit.
5) Protein is not the only nutrient that helps in weight loss:
People think protein helps you lose weight. But they dont know how. Protein simply keeps you full for longer helping curb hunger. But remember if you eat more protein than your body can digest it stores all that extra protein as fat in your body. Besides protein sources also have calories. Just eating a diet high on protein will not magically shave the extra weight from your body.
Completely depriving yourself of food you like will only lead to suppression, which you can only last for a short period of time. What happens when you completely stop doing what you love doing? You become obsessive about it and when the flood gates open the damage is very difficult to reverse. More over this behaviour adds a lot of mental stress to an individual. So remember moderation is the secret sauce to a healthy weight loss diet.
— this article is written by a dietitian @ FitHo
The most common reasons for weight gain.
Its frustrating to see your weight going up when you’re doing everything possible to lose weight.
You seem to be eating right and exercising, but that clearly isn’t working.
Losing weight and staying fit is mostly dependant on a healthy diet and regular exercise routine, but there are a lot of other factors that could slowly be disrupting your weight loss goals:
1. Lack of sleep
If you are not getting enough sleep, then that could be making you feel hungrier.
Lack of sleep causes an increase in stress in your body which leads to secretion of the appetite stimulating hormone ghrelin and makes you feel hungrier.
2. Distracted eating
Sometimes we eat mindlessly and don’t even realise we’re doing it.
You may be watching TV with your hand constantly dipping into a bag of popcorn before soon realising that it’s all gone. Even when you eat your meal while you are working on your computer, it leads to mindless eating. You don’t savour the food and end up overeating.
Stress eating is a form of emotional eating which leads to high levels of cortisol hormone released in the body in response to stress. This hormone triggers psychological cravings for salty, sweet and high fat content food that gives you instant energy and pleasure. More stress makes you more prone to emotional eating.
4. Watch what you drink
When people are watching their diet, they generally tend to forgot about accounting for their drinking habits.
Alcohol, fuzzy drinks and juices can be high in calories.
Also, alcohol consumption if often the reason for indulging in unhealthy food. It lowers your defences and willpower so you are more likely to indulge.
Weight gain can be a by-product of menopause. It’s possible that as estrogens levels fall, the metabolic rate in women also falls. It may also be the case that as women reach a certain age they become less physically active and put on weight because of it.
A common side effect of some prescription medicines is weight gain. Because some of the drugs contain corticosteroids and anti-psychotic drugs, certain drugs can cause fluid retention which leads to weight gain.
If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won’t have that particular side effect.
Ageing is a condition which is unavoidable. During this stage BMR slows down. So you need more exercise and less food — to keep your metabolism going.
8. Poor digestion
Poor digestion leads to insufficient absorption of B-vitamins, iron, magnesium or any of the other nutrients required to burn calories. This results in fatigue and deposition of excess body fat.
When you are unable to eliminate waste properly due to poor digestion, your body will suffer from toxic build-up. Many toxins cause your body to retain body fat and excess water. This results in sluggishness, puffiness and
difficulty in losing weight.
So keep a check on the above mentioned points and keep weight gain away.— this article is written by a dietitian @ FitHo
Why Spinach is So Good For You?
Bright, vibrant-looking spinach leaves are not only appealing to the eye but nourishing as well. Spinach is a super food loaded with tons of nutrients in a low calorie package. Spinach is a very versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen or canned. Here are some tips for you to incorporate more spinach into your regular diet. Spinach is one of the best sources of dietary potassium, weighing in at 839mg per cup (cooked). It is also a great non-heme source of iron, along with lentils, tuna and eggs. Spinach also contains vitamins K, fibre, phosphorus, thiamine and magnesium. Dark leafy greens like spinach are important for skin, hair and bone health.
The possible health benefits of consuming spinach include:
Rich in Antioxidants
Spinach is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, vitamin A, manganese, zinc and selenium. Phytonutrients, mainly Flavonoid and Carotenoid, found in spinach, provide anti-inflammatory and antioxidant benefits. Anti-ageing benefits are also found in spinach due to it’s antioxidant properties. Spinach is loaded with tons of antioxidants that destroy free radicals in your body. These free radicals damage your skin, thereby causing pre-mature ageing.
Improves Bone Health
Spinach is an excellent source of Vitamin-K. Vitamin K-rich foods are good for bone health, and it is difficult to find vegetables that are richer in vitamin K than spinach. Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.
Lowering blood pressure
Hypertension or high blood pressure is responsible for causing kidney disease, heart ailments and stroke. Because of its high potassium content, spinach is recommended to those with high blood pressure to counter the effects of sodium in the body. Other high potassium foods include potatoes, tomatoes, lima beans and oranges
Healthy skin and hair
Spinach is high in vitamin A, which is necessary for sebum production, which keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair tissues. Spinach and other greens leafy vegetables are high in vitamin C and are imperative for the building and maintenance of collagen, which provides structure to skin and hair.
Spinach keeps the body relaxed and completely stress free. It contains tremendous amounts of zinc and magnesium which enable you to sleep better at night, thus making way for more effective healing. Magnesium helps in replenishing your lost energy within seconds. Good quality sleep rests your tired eyes and body.
Aids in Weight Loss
Spinach helps in weight reduction as it is low in calories. It is very nutritious and has a high amount of fat soluble dietary fibre. This fibre aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. Thus, this leafy vegetable is often recommended to dieters.
Spinach is rich in vitamin B, which protects your skin from the harmful ultra violet rays that cause sun damage, skin cancer and pre-mature ageing of skin.
Make spinach a part of your regular diet to benefit in multiple ways. Not only is it a great weight loss food, it promotes overall health and prevents various ailments and diseases.— this article is written by a dietitian @ FitHo
Why are Oranges So Healthy?
Orange is a citrus fruit and very beneficial for your body, like most other citrus fruits. An orange offers lots of vitamins, minerals and fiber, with minimal calories. While orange juice is also full of nutrients, you tend to miss out on most of the fiber, so it is better to consume the whole fruit. An orange is a great snack between meals and is easy to carry and eat.
Nutritional history of oranges
One medium orange contains 80 calories, 0 grams of fat, 250 milligrams of potassium, 19 grams of carbohydrate (14 grams of sugar and 3 grams of dietary fiber) and 1 gram of protein. Oranges also contain various vitamins and minerals like thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, phosphorus, magnesium, manganese, selenium and copper.
Health benefits of oranges
1. Vitamin C is a powerful antioxidant that combats the formation of free radicals that can cause cancer .While adequate vitamin C intake is necessary and very beneficial, the amount necessary to consume for therapeutic purposes for cancer is beyond oral intake.
2. Oranges contain a good amount of potassium, choline, fiber and vitamin C, which is also good for the heart. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D, M.S, an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee.
3. It is also helpful for blood pressure patients because oranges are rich in potassium and have vasodilation effects which help to control the pressure of blood in our body.
4. According to the American Heart Association, eating higher amounts of a certain compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. Those who ate the highest amounts of citrus had a 19 percent lower risk of ischemic stroke than women who consumed the least.
5. Oranges are also good for the skin because of the presence of antioxidants that can help fight skin damage and even help reduce wrinkles. Basically, it helps in formation of collagen of skin.
Make oranges an essential part of your diet. It’s a seasonal fruit, so make sure you eat them every day as long as they are available. Not only will it boost your immunity and provide health benefits, it will even act as a low calorie food to aid in weight loss.— this article is written by a dietitian @ FitHo
The benefits of kiwi
People like to eat kiwi because it looks attractive once it has been cut, and because of it’s interesting tangy taste. It is also nutrient dense, which means it is high in essential nutrient. It is extremely beneficial for the body and is low on calories.
Some of the benefits of Kiwi are:-
1. Helps in digesting enzymes
Raw kiwi help in digesting enzymes found in fruits. Enzymes such as papian in papaya and bromelain in pineapple (both enzymes increase the risk of abortion during pregnancy).
2. Optimizes Blood Pressure
The level of potassium in Kiwi plays a role in maintaining electrolyte balance by counteracting with sodium.
3. Antioxidant Rich
Due to the high level of antioxidants, kiwi prevents the cell’s DNA from oxidative changes, stops premature ageing and makes skin beautiful.
4. Boosts immunity
Kiwi’s high Vitamin C content along with other antioxidant compounds has been proven to boost the immune system by fighting with the nucleic acid of the virus and also fights bacteria until they are dead.
5. Low glycemic index
Kiwi has a lower glycemic index because of it’s high fibre content. The fibre content even prevents sudden increase in blood sugar levels, which is why kiwi is also good for diabetics.
6. Helps in weight loss
Due to it’s higher fibre content, Kiwi has a higher satiety value which prevents overeating.
7. Improves digestion
Kiwi improves digestion by preventing constipation and other intestinal problems. This is due to it’s high fibre content.
8. Helps clean out toxins
The fibre found in Kiwi binds and moves toxins from the intestinal tract
9. Prevent heart disease
Eating 2-3 kiwis a day has been shown to reduce the potential of blood clotting by 18% and reduce triglycerides by 15%.
10. Protects from eye problems
Macular degeneration is the leading cause of vision loss in older adults. Eating 3 or more servings of kiwi every day decreases macular degeneration by 36%. This is thought to be associated with the kiwi’s high levels of lutein and zeaxanthin — both of which are natural chemicals found in the human eye.
Make Kiwi an essential part of your regular diet and benefit from it.— this article is written by a dietitian @ FitHo
Never Lost Weight Counting Your Calories? We’ll Tell You Why
It is very important to understand the scientific theory behind weight loss before creating your own weight loss strategies. An effective weight loss for the long run is all about a healthy diet and a good dose of physical activity. Counting calories is part of a weight loss plan but not the only remedy for weight loss. Counting calories (or grams of fat or carbohydrates) is far easier than actually understanding the complex effects food has on our bodies and our waistlines. If counting calories is about losing weight then any one would manage to lose weight on their own. Below are the reasons which will clearly explain why you should not always count calories to lose weight.
1. Food produces some hormonal effects in our body. It decides whether to store that fat or burn it. So, depending only on calories will never help to lose the unwanted fat. To accelerate the body’s fat burning hormones, a combination of balanced macro and micro nutrients is mandatory in every meal, rather than depending only on calorie count.
2. The accurate method of checking calories is through the bomb calorimeter method which is practically not possible on a daily basis for regular people. When you calculate by yourself on the basis of some information you found online or on the food labels, you might be hundreds of calories off track. Different bodies metabolize foods at different rates depending on factors such as muscle mass, exercise habits, hormonal changes and lifestyle. Ultimately, counting calories alone will never help you lose weight. It depends on other factors also.
3. Calculating calories might be help you in getting a low calorie meal but is that food going to accelerate or hinder your weight loss? The quality of food you are eating also plays an equally vital role in successful weight loss, along with the calorie count. Always keep in mind the quality parameters instead of depending only on calorie counting.
Calorie Counting Alternatives
Instead of counting calories now and then,so the best way to put a check on weight and to lead a healthy life can be checking on the portions i.e.one should always take smaller portions in a plate, try to take out time for any of the physical activity and lastly focus on right combinations of food.— this article is written by a dietitian @ FitHo
Benefits of Cycling
Cycling is considered as a great workout that helps to tone body as well as give effective results in weight loss. It is also considered as a low impact type of exercise so it’s easier on the joints in comparison with running. Let’s talk about more cycling benefits.
1. Weight Loss
Cycling is one the challenging, suitable and convenient exercise to do. It really helps in weight loss .It increases calorie consumption and also raises metabolic rate which ultimately helps to get back in shape.
2. Improves health parameters
By cycling you will be able to make lungs and heart stronger and simultaneously transport oxygen very efficiently throughout the body. Due to which the resting pulse rate will decrease as will your fat levels and blood pressure. All of the above combined parameters help to reduce the risk of lifestyle diseases.
3. Cycling and good muscles
Cycling is one of the environmental friendly exercise .It is an effective way to strengthen and tone the body. It not only benefits cardiovascular system but also benefits the muscle groups throughout your body. The following are the muscle groups on which cycling effects a lot i.e. glutes, hamstrings, calves, core, shoulders and arms.
Safety guidelines while cycling
Use arm signals, before you turn right or left. Look behind before you take a turn, overtake or stop. Never use headphone while cycling. Do not talk on your mobile while you are riding a cycle.
— this article is written by a dietitian @ FitHo
How to Maintain Your Weight While Travelling?
There are thousands of reasons which make it hard to maintain weight while travelling. It is even difficult for a person who is disciplined about his/her eating and fitness habits. Your schedule gets disrupted and you are surrounded by a variety of unhealthy foods and beverages. But here’s the thing; if can you learn to avoid all the unhealthy food while travelling- not only will travelling be more fun, but you will actually return from your next trip leaner and healthier than when you left.
The Airport / Station / Rest Stop makes you gain weight.
Today, travelling means waiting. And for most people, waiting means eating. When you are in proximity to food courts, bars and cafes, and with the body’s stress hormones (adrenaline and cortisol) firing up while travelling, it isn’t hard to give in to unhealthy food cravings.
As a result, a couple of hours at the airport/station/stop can easily turn into a couple of thousand calories added to your diet. Worst of all, those high -sugar, high- carbohydrate foods are the least satisfying when it comes to reducing your hunger-and spike your levels of insulin, a hormone that stimulates fat storage.
SOLVE THE PROBLEM:-Pack more food than your clothes. These days the food you put in your carry bag is as vital as the clothes in your suitcase. So pack travel friendly and healthy foods.
So here are some tips to eat while travelling:-
1) Carry a sturdy fruit such as an orange, apple, cherries, pears, grapes, etc. Avoid bananas and avocados as they tend to get mushy if kept in a bag for too long.
2) Make a trail mix by combining your favourite dry fruits, nuts and seeds.
3) Popcorns are always fun to snack on.
4) Low sugar Granola bars, crackers and sliced veggies are always great to have.
5) Roasted chickpeas are also a good option.
Airplanes dehydrate you
The air inside an airplane is drier than normal air (with a relative humidity less than 10 percent, the cabin is twice as dry as the Sahara Desert.) But most travellers don’t realize that breathing in dry air can dehydrate you. Dehydration due to airline air is a major cause of fatigue and fatigue gives you reason to eat. Also, when we are dehydrated and actually need water, our brain might think we are hungry and make us overeat.
SOLVE THE PROBLEM:- Drink 8 ounce of water before your flight. More important ,bring one 16 ounce of bottle of water for every 2 hours you will be in the air and down it all before you land.
As for airline or train food, follow this process whenever possible:
Avoid all sugary foods. Ask for nuts and fruits instead of chips and cookies, and 100% fruit juice or 1 percent milk as beverages other than water.
Take out time to exercise
Back home, fitting in your workout is simple-it becomes part of your daily routine but things are less predictable while travelling, and missing a workout can make your belt feel tighter. According to studies, on average, men needed to exercise at least 200 minutes a week just to maintain their weight.
SOLVE THE PROBLEM:-1) Schedule your workout times in advance. That way, the time slot will already be filled when you are invited to an impromptu dinner. Just politely decline, guilt free, citing a prior engagement.
2) Hire a personal trainer at the gym or find a running buddy. By hiring a trainer or running with someone else, not only will you be less likely to blow off the workout or run, but chances are you will learn new techniques or exercises.
Dangers of Yo Yo Dieting
Yo-Yo diets come under the category of fad diets. It is followed by cyclic weight loss and weight gain. This kind of a diet is always easy to follow but has poor sustainability. These diets cause short term water and lean muscle tissue loss giving the illusion of weight loss. There are some reasons why yo-yo dieting is dangerous. Read the following drawbacks-:
1. Increased risk of various diseases
Extreme calorie restriction among yo-yo dieters can increase the stress hormone known as cortisol. When this hormone is present in your body over long periods of time, it can have negative health impacts. It can even increase your risk of developing heart disease, cancer and diabetes.
2. Effect on metabolism
Due to calorie restriction in yo – yo dieting, the metabolism of a person also becomes slow which can lead to low energy levels. On the other hand, the dieter also feels irritation, frustration and weakness.
3. Muscle loss
Yo – yo dieting initially promotes weight loss but once individuals start coming back to their normal routine, they start gaining weight. A person will with a physique that lacks muscle and carries a lot of excess fat can have various health complications.
4. Nutrient deficiencies.
One of the drawbacks of yo-yo dieting is nutrient deficiency in the body. It Increases the risk of osteoporosis, fractures and broken bones due to calorie restriction and a nutrient deficient diet.
So, the solution to effective weight loss is to stick to balanced meals and a regular exercise regime.— this article is written by a dietitian @ FitHo