Archive | October, 2012

Don’t waste calories on drinks

30 Oct

It is a good idea to drink only water or calorie-free drinks  like tender coconut water , butter milk whenever possible. Sugary drinks and juices may have hundreds of calories, and they don’t make you feel any fuller. In essence, drinking them does nothing for you except quench your thirst and add calories to your count for the day.

Water is the only beverage that helps regulate body temperature, keeps you

u regular, flushes out toxins, boosts your metabolism, and improves organ function. So if you have trouble drinking adequate amounts of water jazz it up with a squeeze of lemon or a little cranberry juice to add flavor.

Many of us don’t like to drink water or get bored with water. It’s just one of those things we have to learn to like for our health if nothing else.

Assuming your choices are better than they actually are

29 Oct

From fruit juices to canned vegetable juice, breakfast noodles to seven grain bread, its easier to think your food choices are healthier than they really are. If a label says’ seven-grain bread’, it sounds pretty healthy, right? But unless that label also says ‘whole grains’, its not necessarily going to be the healthiest bread choice you could make. Likewise many folks think that eating a can of vegetable coup is as nutritious as downing a plateful of veggies- not realizing how few vegetables are inside and how much of the nutrients are lost in processing. Another common mistake: substituting fruit juices for whole fruits. Are fruit juices are healthier than soda? Yes. But they are also concentrated sources of sugar that don’t give you anywhere near the same level of nutrients you get from whole fruits. What’s more if you are trying to lose weight you won’t get the same sense of fullness from a glass of juice that you will from a piece of fruit. “Instead you will just take in a whole lot of calories and still feel hungry

Solution

Whenever possible, eat whole, fresh and unprocessed foods. Even when you eat them in smaller amounts, you are likely to get a will rounded group of nutrients. When buying packaged food, put in at least as much time into reading labels and selecting products as you do when choosing a shower gel or shampoo. Don’t just assume a product is healthy even if it’s in the health food section of the super market.

Weight Loss Myths

29 Oct

1. You will burn more fat if  you exercise longer at a lower intensity.

 2. If  you’re not going to work out hard and often, exercise is a waste of time.

3. If  you exercise long and hard enough, you will always get the results you want. Exercise

4. Exercise is one sure way to lose all the weight you desire.

5. If you want to lose weight,  stay away from strength training because you will bulk up

 6. Water fitness programs are primarily for older people or exercisers with injuries.

 7. Overweight people are unlikely to benefit much from exercise.

8. A radical exercise regimes is the only way to lose weight

9. Exercising alone will make me lose weight; I can still eat it all and tone those trouble spots.

10. I can spot reduce fat by doing targeted toning exercises.

 

 

 

Exercise is important for the overall reduction of Body weight

25 Oct

When combined with other lifestyle changes, exercise is important for the overall reduction of body weight and subsequent maintenance of weight loss. The perception about the role that exercise can play in energy expenditure has become exaggerated over time. Three commonly held perceptions about exercise and weight loss: that exercise consumes a lot of energy, that “fat-burning” exercise is the most effective way to consume fat as a fuel, and that exercise will stimulate energy expenditure for hours after completing exercise. The pertinent literature is reviewed to illustrate that although exercise does increase energy output during and after exercise and can expend energy from fat for many overweight persons, excessive caloric expenditure has limited implications for substantially reducing body weight independent of nutritional modifications.

Revamp your snack habits to Lose Weight

25 Oct

Have you replaced sit-down meals with snacks? If so, you’re not alone. Snacks are great — when they help you stay slim (or even lose weight) rather than add belly fat.The key to smart snacking is knowing when and what to nibble. Here are 5 tips to revamp your snack habits:

Here are 5 tips to plan healthy snacks that help you stay slim.

  1. Skip mid-morning snacks. A recent study of women on diets found that those who didn’t have a mid-morning snack lost 4% more weight than morning snackers. Why? The gap between breakfast and lunch typically isn’t long, and you’re probably not really hungry for something by mid-morning (but someone brought in samosas, sandwiches  and . . . well, you know how that story ends), which brings us to our next strategy.
  2. Follow the 5-hour rule. If there’s more than 5 hours between meals, go ahead and have a snack. The break between lunch and dinner often is longer than 5 hours, and a late-afternoon snack will satisfy your appetite so you’re less likely to overeat at dinner. The same study also found that afternoon nibblers tend to eat more fruits and vegetables compared to those who skip an afternoon snack, so well-planned afternoon snacks can help boost your nutritional bottom line, too.
  3. Add some protein. It helps you stay satisfied. Plus, protein helps you build muscle so you burn more calories and lose more weight. Good protein candidates include plain, fat-free Greek yogurt with walnuts, a hard-boiled egg, or peanut butter on celery or whole-grain crackers.
  4. Revamp your snack lineup. Clean out your pantry, fridge, and desk drawer at work. Toss out anything that has more than 4 grams of sugar per serving. Restock with healthy snacks, such as nuts, whole-grain crackers, fruit, and cut-up veggies. If healthy stuff is on hand, you’re less likely to visit the vending machine.
  5. Eat the same snack every day. Variety may be the spice of life, but it can spell trouble for your bottom line. A new study from Cornell University finds that the greater the variety of foods we eat, the more calories we gobble, so find your favorite healthy snack combo and stick to that.

 

Weight Loss Fact

24 Oct

The storage form of glucose in muscles and the liver is glycogen which also holds water. If you limit your calories, and in particular go low carb, you’ll use up a lot of your glycogen which releases its bound water to be excreted, thus dropping your weight fast than you’re dropping fat. Once you top off your glycogen stores by eating a lot of carbs, the water will return and your weight will go back up. I don’t think this accounts for all the water-weight loss, though, because glycogen stores are maybe 1 pound total and carry another 2-3 pounds of water with it.

Eating only when you must and exercising whenever you can…

20 Oct

Change from eating whenever you can and exercising only when you must’ to ‘eating only when you must and exercising whenever you can

Most people like eating, and don’t like exercising. The result is that they eat every chance they get and exercise only when they have to. You must change your thinking around, to exercising being the necessity and eating being the luxury, and work towards developing a lifestyle that reflects this. However, avoid taking on eating as a chore. Enjoy it and savor every bite. This will help you eat slowly.

When you’re eating a meal, stop when you’re satisfied, not when you’re full

Don’t you hate when you feel as if your stomach is full? This is a sign that you have made a mistake in the way you just ate. After you’re done eating, your stomach should not feel empty, but also not completely full. Acquire the habit of eating slowly so you can stop when you are satisfied, not full; the brain needs about 20 minutes to get the “Not hungry anymore” signal.

Eat Breakfast to Fuel Your Brain and Lose Body Fat

Are you tempted to skip breakfast because you’re not hungry in the morning, or you’re in a hurry? If this sounds like you, keep reading. Skipping breakfast is a guaranteed recipe to weight gain and self-induced type 2 diabetes. Aside from weight gain and setting yourself up for diabetes, what you choose to eat for breakfast will reflect how you feel and think the remainder of the day.

When you skip breakfast, you miss out on vital nutrients that promote peak cognition . Today many kids skip breakfast or are fed a breakfast void of nutrients, and they end up suffering from attention disorders, fatigue, and low performance scores on tests.

Children are not the only victims of skipping breakfast. Men and women alike fall prey to this habit as well. A study published in the American Journal of Clinical Nutrition found that when women missed breakfast they consumed more food the remainder of the day, and their cholesterol and insulin levels were negatively affected with a decrease in HDL, an increase in LDL, and elevated insulin levels.

people who skipped breakfast regularly were more likely to be obese than individuals who ate breakfast. Skipping breakfast affects your blood glucose levels. When blood glucose levels are low (for example, from skipping breakfast), or when the body has impaired use of glucose (as in diabetes), willpower is impaired. Numerous studies confirm that “low blood glucose levels and poor glucose use are associated with lack of self-control as well as emotional and behavioral problems.”

Now that we have confirmed that skipping breakfast is a bad idea, what you choose to eat can be just as detrimental.

Consuming a Cereals with a sugar-sweetened coffee drink, or sugar in a box (cereal) with low-fat or non-fat milk are some of the worst choices for your morning meal. Although cereal or the coffee option may be convenient, the high-glycemic load of a cereal, low-fat or non-fat milk and juice causes a blood sugar roller coaster and activates an aggressive insulin response – the perfect blend if you want to get fatter, crash in the afternoon, or end up with diabetes.

You can enjoy your morning cup of coffee, as long as it’s not the first and only thing you consume in the morning.

Most boxed cereals are full of processed grains, sugar, chemical-laden dyes, soy, genetically engineered ingredients, and sprinkled with synthetic vitamins. So, what you end up with is a nutritionally void, insulin spiking meal, where your blood sugar increases rapidly followed by a sharp drop in your energy level a couple hours later. No wonder you crave that afternoon coffee and Biscuits

Exercises for Weight loss

18 Oct

A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of  course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off.

 

More muscle = faster metabolism

            The best way to lose weight and keep it off is to increase your metabolism. Most people think that the best way to lose weight is to do as much cardiovascular training as possible. While cardiovascular training will help burn calories, it does not provide a long-term metabolic boost. Increasing the amount of muscle in your body is the most effective way to lose those unwanted pounds for good. Here’s why:

• It is estimated that just one pound of  muscle will burn an extra 35 to 50 calories per day, at rest!  That means that it is burning these extra calories while you are relaxing, at work and even sleeping!

• An extra 10 pounds of muscle will therefore burn approximately 350 to 500 extra calories per day, or over 3,500 per week.

• In order to lose one pound of fat you must burn an extra 3,500 calories.

• This means that if you increase the amount of muscle mass in your body by 10 pounds, you will lose a pound of fat every seven to 10 days, without making any other changes!

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

Every single time you exercise more than usual, you burn calories and fat.

There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking,  swimming  and cycling  will all improve your fitness levels.

Find something you enjoy that’s easy for you to do in terms of location and cost. You’re then more likely to build it into your routine and continue to exercise, despite inevitably missing the odd session through holidays, family commitments, etc.

  • Leave your car on the drive and walk to the shops.
  • Try to incorporate longer walks into outings to the park, coast or countryside and take a picnic.
  • Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.
  • Use commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in the living room while watching your favorite programme.
  • While talking in mobile try to walk and talk.

 

Diet Tips for Weight Loss

17 Oct

Do ‘s  and Don’t s

Do’ s

  • Balance each meal with carbohydrates – 50%, proteins -30% and fat – 20%.
  • Water intake should be monitered, 3-4 liters for a day, drink  at least 300ml – 1 liter on waking.
  • Take simple carbohydrates before workout.
  • Take proteins in 20 minutes after workout.
  • Take 2-3 fruit variety each day. One citrus (Vitamin C) fruit. One high fibre and any seasonal fruit. Fresh fruit juice can be taken with out filtering.
  • Take at least 5 cups of vegetables. 1 cup green leafy vegetable (keerai), one cup of raw vegetable (salads)
  • Take healthy fats like olive oil, gingelly oil, avocado, almonds(6-8) and walnuts(4-6 whole)

Don’t’ s

  • No eating out (Pizza, Buggers, chat items) / feasting.
  • No fasting/ liquid diets/ fruit diets/ skipping meals
  • No alcohols
  • No aerated juices/ packed juices/ powder mix juices
  • No artificial  sweetners