Tag Archives: workout

Tricks for a Lazy Person to Lose Weight

To lose weight you have to burn more calories than you consume. And to burn calories, you need a proper balanced diet with a regular workout or exercise routine. But even if you don’t have the time or you lack motivation to be physically active, you can still lose weight by following a lot of simple but highly effective strategies.

Here are 9 strategies that can help you lose weight:

1. Buy Ready-to-eat snacks
Having snacks in between your 3 big meals help you curb your appetite. Select healthy snacks that help you feel full. Snacks which include complex carbohydrates, protein, fiber and good fats. For eg. you can opt for roasted channa/chickpeas, fruits, vegetables, yoghurt, nuts and seeds, etc. These provide bulk to your appetite and are easily available.

2. Shorten your shopping trip
Eat before going shopping, as this will help you to keep a check on your cravings. And will also help you purchase only the required items on your list. Select healthy options like whole wheat pasta, brown rice, multi-grains, wheat flour, etc.

3. Eat slowly and learn portion control
Controlling your portion size is key to weight loss. Always be a smart selector while filling up your plate. Eat in small plates, chew slowly and stop eating once you feel full. Fill your plate with healthy options. For e.g., fill half of the plate with fresh fruits and veggies. You can consume rice, but instead of 1 cup, serve yourself ½ a cup. Or even better, choose brown rice.

4. Balanced meals
A healthy diet will control your appetite by providing you all the essential nutrients. It should include all the basic essential nutrients required for optimum functioning of the body.

5. Keep yourself hydrated
Drinking water is good for general health. Water is also known to fill you up and keep you from overeating. Dehydration or not drinking enough water can be responsible for slowing down your metabolism. Drink at least 8-10 glasses of water a day to help remove toxins from your body and boost your metabolism naturally.

6. Watch the oil and butter
Use nonstick cookware to lessen the amount of butter and oil while cooking. It will help you cut down on calories and preparation time.

7. Sufficient and deep sleep
Lack of sleep lowers levels of leptin in your body, with the result being that you feel hungrier. Canadian researchers observed the connection between sleep patterns and obesity and found that people who slept 5 to 6 hours a night gained 4.5 pounds more than those who slept for 7 to 8 hours. So a minimum of 7-8 hours of sleep is necessary. With sufficient sleep, it is even easier to control unnecessary food cravings.

8. Savor a night time snack
There is nothing wrong with a post dinner snack. The problem only arises when the snack is unhealthy. Choose healthy and filling snacks. For eg., air-popped popcorn (without butter and oil) is filling and is packed with whole grains, antioxidants and fiber. High fiber helps you keep your blood sugar in control and hence you feel fuller for long durations.

9. Exercise is important
Exercise helps you curb your cravings and lose weight in a healthy way. It increases the energy expenditure and burns calories and even adjusts the signals of satiety to reduce food intake.

The above strategies will not just help you lose weight, but will even boost your immunity and keep away diseases. Ideally, if you can even exercise along with following the above mentioned strategies, the benefits will multiply for your health and overall fitness.

— this article is written by a dietitian @ FitHo
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Melt Your “Muffin Top”

Question / Dilemma: I used to run for days, eat boiled food, and then chuck the routine. No wonder I never lost any weight. Now, for the first time, I’m sticking to a plan. And I have already lost 2.5 kgs! Shares Deepali Sinha, 43, a computer engineer from Indirapuram. My muffin top is still a problem. I have bought a dress for a party next month. What do I do?

Answer: Continue eating healthy and make sure to do intense workout daily for 30 minutes to help melt the muffin top. Keep yourself hydrated through the day. Drink at least 8-10 glasses of water and get 7-8 hours of sleep every day.

Answered by Prachi Agarwal, first appeared in HT City (Hindustan Times), Get Healthy Delhi! campaign, where she is a Fitness Expert on the panel of health experts.

— this article is written by a dietitian @ FitHo

Get Fit in Five Minutes

HT City : Ready to get fit in five minutes.

Fitho Wellness shares with the readers of HT City the most effective High Intensity Interval Training program to lose weight and get fit. A quick, high intensity five minute workout routine chart for beginners and people with moderate fitness levels that can be done at home.

For more read our article.

— this article is written by a dietitian @ FitHo

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

How to fuel your workout

If you are doing a moderate workout of 30-50 minutes then fueling your body before workout is not required. The energy required for the workout session is enough from our daily consumption of meals. Fueling before workouts also depends whats your objective is , whether it is  losing weight, building muscles, toning up etc. Only if you are working out for a very long period like marathons then extra energy is required. Regular workouts do not require additional energy.

Drinking Water(Cr/freedigital)

To increase efficieny in the body it is important to keep the fluid levels balanced. Dehydration and less fluid leads to cramping and decreased release of energy for the body slowing down the metabolism. Water is sufficient to keep you hydrated during your regular gym workouts. Energy drinks and bars are required for marathon trainers or bicyclers where they train for hours. Eating high carbohydrate food or drinks before or during the workout only adds to the calories.

Timing the meal is important as if you overload yourself then you would feel sluggish, vomiting, feel heavy to actively move around etc. If you haven’t eaten for much time before a strenous workout then you will feel fatigued and have a heavy head and not feel comfortable and concentrated. Plan your meals atleast two hours before the workout for effective results.

Diet: Choose carbohydrates before a meal as they are more important for providing energy for the workout and maintaing the glycogen levels. Choose complex carbohydrates which quickly breakdown for energy and eat less of fibre before a workout.

Fuel your self rightly and don’t experiment on yourself. Eat protein rich food post workout for muscle recovery and growth of muscles. Push yourself and reach higher fitness levels. Keep the water levels recovering and become all the more resistant.

— this article is written by a dietitian @ FitHo

Exercise Tips for the Perfect Body

If there are clothes available according to your body type then why not have personalized workouts that work the best with your individual body type. To make it simple we have divided the most common body shapes in women in four different categories. The categories are: pear,straight, curvy and athletic.
Here are some easy tips to keep in mind when working out to get the best body shape.

Pear Shaped: Like an pear the body is wider from the base and thin from the top. This kind of body tends to show you heavy at the bottom. Tone up your arms and shoulders exercise to increase in size and tone down the bottom to find the balance between bottom and top. Shift the focus to the top. (more…)

— this article is written by a dietitian @ FitHo

Build Muscle With Your Mind

We want an ideal body to look muscular and be in shape but just cant do it. If you give up your resolution by the end of the day then you probably lack the imagination of seeing your self like how you want to be. Do you have the power to think, imagine and picture about what you want?  Well, if the answer is yes, then you could build muscles with your mind and enhance your training to next level. A recent study concluded that people who are able to imagine about the kind of body they desire are able to achieve their targets much sooner than those who can’t imagine. We look for miracles when it comes to staying fit, but it is in your mind. Picturization in your mind can help you achieve the body you crave for.

build-muscles-with-the-mind (Cr/freedigital)


Think Positive:
Building mind muscle will help you build real muscles. Spending so much time exercising everyone wants it to show physically. Think positive about the exercises that you do, irrespective if it is showing results. Feeling positive about your workouts will show better and effective results.

Priority: You have many thoughts running in your mind simultaneously. Clear your head of all the thoughts. Concentrate and start thinking about your workout. If you are looking to build muscle than visualize your target muscle gaining size or simply focus on the target area where you need to lose weight and imagine the fat melting away.

Acceptance or Denial:
Our minds accept or denies, when our mind accepts we move forward with the thought and if it denies we quit. Imagining the workout pattern before helps the mind accept to the challenges it will face and thus becomes prepared to take it on. Imagining also tells the mind what to do and what not to do.

Eat Fuller Calories:
Pre-imagining  of fruits, vegetables and other nutritious foods in your diet helps you to eat it more often than people who can imagine. Seeing yourself eating healthier options helps you consume more of it. Eat in smaller plates to psychologically feel that you are eating a lot. Same portion of food in a smaller plate gives you a sense of feeling fuller.

Thinking of the workout pattern before hand gives you the support and advantage to execute and reach the goals. Thinking prepares you for the challenge you will face. A quick tip to try next time you are working out: While running focus on your core muscles. At the end of the workout you will feel the difference!

— this article is written by a dietitian @ FitHo

Jump Start Your Workout

From now on doing proper workouts will not be a problem once you learn a few basics for workout which you should know. Understand how you can start exercising with some suggestions.

Women with dumbbells


How to start?

Divide up your time through out the day any way you want. 4-6 ten minute workouts can do the wonders (more…)

— this article is written by a dietitian @ FitHo

Burn more fat from the same exercise

Do you workout or exercise before breakfast? If you’re trying to lose fat, turns out you might be doing the right thing. Recent research says that to burn fat more effectively, you should skip the pre-workout snack. European researchers found that cyclists who trained without eating burned significantly higher amount of fat than their counterparts who ate.

slim-woman-stretching-beach

Wonder how this works? If you haven’t eaten before exercising, your body (more…)

— this article is written by a dietitian @ FitHo

Is the gym making you fat?

If you’re doing all the wrong things, then it could be possible that your gym is making you fat! Many of us religiously work out at the gym with very little change. Read this and find out what you could be doing wrong and fix it:

Only cardio training: Cardio is great to lose weight, but to get muscle definition in your arms, lift your sagging muscles or get that six pack, you need to do some resistance training. And ladies, you will not get bulky muscles from lifting weights. In fact, you can’t. Else, there wouldn’t be puny guys in the gym trying to gain muscle.

Photo- Fat Man (oxygo@flickr)

You miscalculate calories: Often people over calculate their workout calories, and under calculate those in their food. More calories in, and less calories out, means weight gain! So, don’t eat those unhealthy samosas after your 30 minute walk.

Same ineffective workout routine: You’ve been doing the same routine, since the dawn of the century. So, you’re body is used to it, and is so efficient at doing the workout, then it doesn’t need to truly exert. You must keep changing your workout routine to make it effective.

— this article is written by a dietitian @ FitHo