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Does Low Calorie Diet Work?

Few people tend to remain fit all through their life. But for most of us age and lifestyle catches up with our metabolism and makes us unfit and old. First step towards knocking off the unwanted kilos is getting on a low calorie diet. While it works for some but there are more simple ways to melt those kilos and get fit.

What are low calorie diets. They are diets that give you approximately 1000 calories or fewer to eat in a day. This calorie allowance is not based on your gender or physical activity level. Mostly they are one diet plan that fits all kind of a routine. Besides the calories you only get to eat very selective kind of food which contains no fat or carbohydrates and are largely focused on protein & fiber to help you lose weight. Before we go deeper into low calorie diet let us understand what the reasons behind weight gain are.

The weight gain usually happens over a certain period of time. This can be largerly attribute to not focusing on eating right and not being physically active. not exercising or simply – not making health and fitness a priority. If you know the reasons that have resulted in weight gain then working on those factors could help you lose those pounds again. But does it actually work this way or is there more to losing weight than just eating food.

Lifestyle has a major impact on your weight loss efforts. Weight gain can happen due to many factors other than just eating food. Your sleeping patterns, stress at work, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.

Maybe a low calorie diet is the not the right answer to your weight loss. Its not the quantity but the quality of food you eat that matters. Since the weight gain happened over a period of time you need to know that short term strategy of low calorie diet might get you some weight loss in short term but the side effects outweigh the short term gains i.e disappointment, poor health and weight gain in the long term.

Do you know our body is a fat storing machine. If we eat too much it starts storing it as fat but if we eat too little even then it starts storing fat. Our body’s are wired to go into a survival mode as soon as you cut down your calorie intake. They learn to survive on minimal and that is why when you go back to eating regular calorie diet you tend to gain the weight back again.

Another challenge of being on a low calorie diet. You kick start the diet by losing weight very fast but suddenly you will hit a wall commonly known as a weight loss plateau. When you start cutting down your calories the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that’s mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You start to burn fewer calories than you did earlier doing the same activities. All this effort and then a road block. In retrospect you wish someone had told you to be wiser and not fall for the low calorie diet.

Besides low calorie diets are outdated. People get on a diet to lose weight but land up losing their health. The reason why low calorie diets also fail is because they dont factor in lifestyle changes that are key to sustain weight loss efforts and maintain good health. A good diet should focus on quality of food and also give importance to physical activity.

Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Exercise helps you to use the excess fat stored in your body by burning it. It is an essential part in weight loss and weight management process. If you have never exercised in your life before starting with 15 minutes walk post your meals can help you boost your metabolism.

We have nothing against eating less. Its okay to manage your calorie intake but what you need to ensure is the balance of nutrition in the diet. Just cutting your calories will not boost your metabolism. Infact the right kind of food combinations can help you get best results. So don’t waste your time on low calorie diets that restrict you to eat different variety of foods and force you to eat one kind of food every day.

If you focus on including seasonal fruits and vegetables in your diet, be conscious about how food is cooked you will automatically reduce your calorie intake. Healthy food besides being nutritious makes you full faster and longer curbing your need to constantly reach out for food,

So stay away from fad diets that just focus on cutting down your calories while forcing you to eat insipid food. Instead say yes to diets that control your calories by adding essential nutrients to your daily diet. The idea is to lose weight and not your health.

— this article is written by a dietitian @ FitHo
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Does Low Calorie Diet Work?

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

Lifestyle has a major impact on your weight loss efforts. You were lean before and still eat the same food, but somehow you started gaining weight. Weight gain can happen due to many factors other than just eating unhealthy food. Your sleeping patterns, stress at work, late nights, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.

Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Most people who are really not into working out regularly, walk or jog for 20 minutes once in a while or maybe hit the gym occasionally. What happens after this workout? Drinking some energy drink or eating an unhealthy snack instantly neutralizes the calories burnt and there is no net fat loss! If you are looking to lose weight then you need to burn enough calories through the day to see actual weight loss. It is vital to understand that the calories burnt per day should not exceed the calories consumed. Your regular body functions such as digestion also burn calories. Regular exercise increases calorie burn during rest, making the process easier and faster.

It is difficult to count calories at every meal. Knowing which foods are healthy and unhealthy food is also not enough. Unhealthy foods are fattening but high calorie healthy foods could also lead to weight gain. Dairy,nuts, certain meats, etc. are healthy but excess of it could lead to weight gain. Eating more food than the body requires will store the extra calories over a period, converting it into unhealthy fat.

If you are trying to lose weight and get fit then look for a healthy weight management program where the plan is made according to your lifestyle and your basic body and health requirements. Every human body is unique and responds differently to the same foods and meal patterns. Along with the diet, exercise plays an important role in weight management.

A successful plan should be able to offer you flexibility as well as a structured routine to compliment your fitness level. This is key to keeping 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, such as loss of muscle and immunity. So you might have lost weight on the scale, but are not healthy and fit. Being on a weight loss diet does not mean you deprive yourself of essential nutrients. Your diet should be healthy and balanced so that whatever weight you are losing, is only unhealthy fat.

So, to lose weight and get fitter and healthier, you need to follow a healthy and balanced diet with proper guidance, supplemented with regular exercise and rest.

— this article is written by a dietitian @ FitHo

Weight Management Tips

People who are overweight, weight loss is the most obvious first step and but once that has been controlled the most critical and difficult step is to manage the weight. Most people find managing weight more difficult than to actually losing weight. There are simple ways of weight management and we will share them with you through this article.

Weight Management(Cr/freedigital)

There is a basic logic behind weight imbalance i.e. you are eating more than you are burning. Simple to say but that is the biggest hurdle. Here are some easy tips on how to get started.

Watch what you buy to eat: Opt for more natural and fresh foods as they not only provide essential nutrition to the body but also keep you fuller for long. Even while shopping for packaged foods that claim to be made of natural ingredients read the ingredients carefully. Insure the first ingredient is natural and the main ingredient is the actual  food instead of sugar or some artificial flavouring used.

Be smart while eating out: Its not that there are only unhealthy options available when you are eating out. Every cuisine can be cooked in a healthy way or has healthy options. Learn to know whats the healthiest option available on the menu. If need be ask the chef on how the dish is prepared or to recommend something healthy for you.

Stop when you feel full: Listen to your stomach and not your heart. Even if the food is delicious and its your favorite dish learn to draw a line. You can have that dish anytime you want and its easily available. Gone are those times where you didn’t know when you will get to eat your favorite food next. With the food revolution your favorite dish is available at every corner or can be easily made at home. This will help you control your portions more effectively.

Get Active: You can simply start this by conditioning yourself to not sitting in one place for more than 2 hours. Some people have desk jobs are bound to get stuck to the chair. You can still work around it. Get up and get yourself a glass of water or tea. Walk to your colleagues work station to discuss the work instead of speaking on the intercom. There is a study that shows that people that are more active have lesser weight issues than people who are not. Get active to be a part of the fit list.

Hunger Pangs: Your body needs food but if you have three proper meals eaten on time and eaten well  this will take care of these recurring hunger pangs at odd hours. Also you feel hungry as often as you condition your body to eat food. The more food you will eat the more hungry you will feel over a period of time. Its all about setting a routine. That doesn’t mean that you eat your dinner before 7: 00 pm, it simply means that ensure you finish your dinner at least 2 hours before your bed time.

With these easy weight management tips you will see managing weight will be a lot easier. You can also look at friends and family for support to help manage your weight better. Involve them in your quest to get fitter. This will help not only push you to staying on track but also get your support group healthier.

— this article is written by a dietitian @ FitHo