dieting tips

21 Best Dieting Tips To Lose Weight Easily And Sustain It

Whenever you and I look into the mirror, first what we look at is our body.

 

Not the face, not the color of skin but you look at yourself as a whole.

 

Your attention is mostly on the shape of the body, how your body looks.

 

Everyone’s body shape is different. Some are hourglass, the inverted triangular, the rectangle, and the diamond-shaped.

what is your body shape

No matter which category you fall into, you want to look perfect at every time. There is no gold standard body shape when you are an internally, spiritually, emotionally, and mentally healthy person. What matters then is to make sure that you have a perfectly healthy weight. 

Yes, any shape of the body is just an external appearance.

But what is most important and good for you is a healthy weight. There are different methods to check whether your current weight is correct or not. You just need to check it and then start improving it.

I have mentioned a few techniques here to get an idea about your ideal body weight.

  • Determine your BMI– What is BMI? BMI means your Body Mass Index. It is a sort of calculation as the body mass divided by the square of the body height and is universally expressed in units of kg/m². There are certain cut-offs for our Asian populations. <18.5 for underweight, 18.5-22.9 for normal-weight, 23.0-27.5 for overweight, and >27.5 for obese women.
  • Weight to Height Ratio– Calculate your weight in kg and height in centimeter. Minus 100 from your height in centimeters. The answer that you get should be your Ideal Body Weight. This technique is not the best standard but if you are a beginner who wants to change his/her lifestyle from worst to best then you can use this formula to know in which category you are falling.

Once you get to know about your Ideal Body Weight you get started with lots of plans in mind to become slim and trim.

 

Then the time comes when you start some programs to lose your weight. It is very much important for you to know that no one particular strategy will give benefits to all.

 

Everyone’s body shape is different, everyone’s body will react differently. So even if you and your friend look similar, your weight and height are similar then also your body internally is unique.  

 

As I mentioned your body will react differently to different programs so you must keep focusing on losing your weight in a healthy way.

Here are some dieting tips to shed off those extra kgs:

  • Mindful Eating– First and the most important thing to lose and sustain your weight is to eat your food mindfully. Mindful eating is an awareness and appreciation that nourishes your body and soul. Mindful eating, what does that actually mean? It means maintaining the awareness about what you are eating at the moment, it could be any food or drink. You must observe it rather than judging it, observe how a particular food makes you feel, and signals your body sends about taste, smell, satisfaction, and fullness.
  • Shift to smaller plates– Whenever you take a big plate you end up picking more portions of food, as a big plate makes meals look smaller. The bigger your plate, the bigger will be your meals. So try and have smaller plates for your meals, hence you can control your portion sizes. In a weight loss journey what is important is to choose correct food and have it in proper amounts.
  • Add on the fiber– Fiber coming from whole grains, vegetables, fruits, etc. add on the bulk of the food eaten. Hence it gives more satiety. Eating high fiber foods during a weight loss journey has been shown to help in reducing the weight. You can increase fiber content in your meals simply by adding whole grain cereals in your breakfast and lunch like daliya, oats, various millets, whole wheat flour, likewise including soups and vegetables in meals. Have a bowl of salad for dinner.
  • Increase your protein– While exercising on an empty stomach you lose your fat and to build muscles you need proteins after exercise. Increasing protein intake in the morning helps in avoiding any unhealthy snacks throughout the day. Increased protein intake is beneficial in weight loss. Having high protein breakfast or any small snacks helps in losing weight. 
  • Follow a balanced meal– Half of your plate must be filled with vegetables. A good amount of veggies, along with a quarter part of proteins and complex carbohydrates, is how the meal plate. When you follow these perfect portions it will be beneficial in sustaining your weight. 
  • Drink your water not the calorie drinks– Drinking rough water throughout the day is important to stay hydrated. It helps in maintaining your healthy weight, water helps in detoxifying your waste materials. Avoid any fruit juices, sports drinks, carbonated drinks that are high in sugars. Plain water or just an infused water with flavors is best for you. 
  • Avoid any fad diets– Diets focusing on only one particular food item. These diets are very restrictive and hard to maintain. Hence because of so much restriction, you will not get all essential nutrients. You will definitely lose some kgs by these fad diets but you will not be able to maintain it for a long time. Therefore, you will gain more weight once you stop fad diet and again start with your normal eating pattern.
  • Regulate your meal timings– Weight loss happens when you eat meals on a particular meal time. Your body gets adapted to your lifestyle. So when you eat meals at regular intervals healthy weight sustains. Small and frequent meals rather than long gaps between major meals is what needed in a weight loss journey. Having small frequent meals along with high protein snacks is recommended.
  • Say no to sugars and refined products– Refined products made with maida like biscuits, khari, cakes and pastry, etc and any sweets contain simple carbohydrates. These products are harmful for the body as they are just high in sugar and calories. All foods containing refined flour are very low in fiber, hence hazardous for health. They will just add on to calories without giving any beneficial nutrients. Hence must be avoided to lose your extra pounds. 
  • Healthy Fats– Choosing the correct oil and including it in the proper amount is important. Include a variety of oils while cooking. Do not stick to only one particular oil. At least change your oil every 15days. One oil does not contain all essential fats. Include nuts and oil seeds as in when you feel like munching on something. Healthy fats can actually help you to lose your weight. Most studies have shown that following a high fat diet which contains coconut oil, olive oil, avocados, and nuts helped people lose weight. 
  • Shop smart– Make a proper grocery list. When you note down before heading towards a shop you can make wise decisions for choosing healthy foods. Studies have shown that when you adapt a habit of making a food list you tend to make more healthier choices. Otherwise, you end up taking a lot of food items which are not actually needed and not healthy ones. 
  • Sleep and Rise fresh– When you have slept good and rise awake with a fresh mind your day spends well. For a good sleep you must eat your dinner before 2hrs of sleep timing. Sleep early and wake up early. It will reduce any late night cravings for sweets or snacks also. So if you want to lose your weight you must have 8hours of peaceful sleep. Research has shown that this helps to reduce your junk cravings. 
  • Get a workout buddy or Schedule a Workout date– Exercising alone makes most of us feel like a boring task. But what if your best friend or your partner is with you while working out? Sounds exciting right? Yes, studies also have shown that you stick with weight loss or any dieting pattern for a long time when you follow it with your buddy. So get started with workout with your friend.
  • Snack smart & Avoid Munching– Snacking healthy food items is what makes the weight loss process easier. Because most of our unhealthy eating, munching on junk foods happens at snack time. An easy way to lose weight is to have healthy snack items at home. Readily available or easy to make snack items is a must-have while weight loss journey. Grab foods like puffed murmura, roasted chana, roasted peanuts, roasted nuts, cut up veggies with hummus, etc. as an evening snack. 
  • Avoid any distractions while eating– Eat your food on a dining table with your loved ones. Avoid watching TV, reading any book, or using your cell-phone while eating. When you watch or read while eating a meal you tend to eat more portions which are actually not required for your body. Hence you consume more calories and put on weight. 
  • Sweet cravings solution– Whenever you feel like eating sweets choose foods containing natural sugar. First of all, you should avoid eating any sweets. But in case you are having sweet cravings opt for dry fruits, dark chocolate, or just a whole fruit with the skin. Replace flavored yogurt for ice cream. Even if you choose these items it must be taken in a restrictive amount only.
  • Go for a walk– Go for a walk with someone. 45mins walking daily has been shown in reducing weight. Walking out in the morning will give enough of vitamin D and also help in reducing weight. Whenever you try to indulge in any vigorous activity many times you follow it just for a few weeks and then stop. But walking, jogging or a brisk walk is what you can continue for years. 
  • Say no to processed sauces and jams– Instead of jams and sauces which contain many preservatives always go for fresh chutneys or any dry chutneys. Avoid any processed sauces. Adding these increases salt content in your diet which is not at all good for health. 
  • Eat only 80%– Always eat only till you are 80% full. Never eat to the fullest. Whenever taking food while dining out or at home take only smaller portions at a time. If you wish to empty your plate, then you must take smaller portions at a time or else just pack any extra food which is remaining. 
  • Avoid sipping Coffee/Tea– While working at office or now like in a work from home situation we tend to drink many cups of coffee/tea. Sipping many cups of tea/coffee with sugar throughout the day adds ons the calories hence you put on the weight. You must replace this with Green tea, black tea or coffee, lemonade without sugar, any homemade sharbat without sugar, coconut water, etc. 
  • Salt cravings– Avoid any chips or namkeens. Always go for healthy snacks if you are getting salt cravings. Choose snacks items which are not fried but baked or puffed. Add some chat masala or black pepper powder for seasoning. Choose food items like makhana, plain or methi khakhra, puffed cereals dry bhel with veggies, etc. 
lose weight with dieting tips

While following any particular diet or exercise regime you must choose healthy meals.

 

Surround yourself with good friends and family members while completing your weight loss journey. It will help you to sustain your weight and achieve further goals. 

 

Any goal is achieved when you work for it with all of your capabilities. Be active, follow your exercise regime properly. Remember, exercise and diet must be followed with equal importance. Because a single strategy will not work. Exercise and nutrition go hand in hand.

 

Follow these tips to reach your goal.

Foods for constipation and healthy gut

Ever since we the human beings evolved our food pattern was mostly dependent on fruits, veggies, and meats. Through cultural innovations and changes in habit, our food patterns now have changed a lot. 

Many evolution happened till today in meat-eating, cooking, choosing various food items, and in food eating habits. 

It takes 21 days to build a particular thing as a lifetime habit, likewise to break a bad habit you just need to work on it for 21 days.

It’s as simple as that.

Health is a state of complete harmony of the body, spirit, and mind.

As we evolved our food pattern has changed, it’s now mostly dependent on many ready to eat foods and mostly every other food item which is prepared contains some refined foods.

Sad truth but it’s a habit for all of us now.

And that’s where we are going wrong.

Yes “we” because most of us never ever read the food labels while picking up the random food items in the grocery shops.

Reason?

The reason is we are so busy with our work and our routine, no one has time to buy raw goods, make preparations and cook food at home.

This is our lifestyle today, which is making us most vulnerable to many lifestyle-related disorders, to name a few. 

Diet is medicine to cure such lifestyle-related disorders. Because depending on drugs and medicine for long long years is a harmful and worst option.

Basically nature teaches us a lot of things. When we start learning from our earth, our nature; not a single health issue will arrive till we listen to nature. 

Constipation is one of the most common health issues coming because of this type of lifestyle. Not all constipation is because of a bad diet, but sometimes it is also because of a lack of physical activity, and any underlying disease. 

What is constipation?

constipation
constipation

Constipation is a passage of hard or firm kinds of stools at infrequent and long intervals with difficulty to expel. In constipation, there could be less than 3 motions per week or painful defecation

Though occasional constipation is common, in chronic cases it is difficult for one to even complete their daily tasks.

This is where you need medical help.

What kind of help?

Medicines, lifestyle modification, and most importantly a good diet.

It is very difficult for us to confirm a definition of constipation. Because there is no particular accurate definition of one’s personal habits. Right?

Since the frequency of bowel movements varies greatly among each of us, we just can’t fix the definition.

For some of us, daily elimination is normal, in other equally healthy people, it could be occurring as once every second or third day. Hence we all are healthy yet bowel movements are different from each of us. 

You may believe you are constipated when you don’t pass stools for one or two days. But it’s just your belief. It’s not at all constipation. Constipation has some particular signs and symptoms. 

Are you constipated? Find it out

Know these symptoms:

  • Less than three stools per week
  • Lumpy hard stools
  • Pass difficulty 
  • Rectum obstruction
  • Incomplete evacuation
  • Straining to have bowel movements
  • Feeling as though there’s a blockage in your rectum that prevents bowel movements

Other signs :

  • Headache
  • Mouth ulcer
  • Foul breath
  • Nausea
  • Stomach discomfort
  • Sick
  • Appetite/ taste loss
  • Disturbed sleep
  • Fatigue
  • Back pain
  • Knee pain

When you have foods which act as a laxative, you don’t really need to depend upon the medicines.

A successful treatment for constipation can be achieved not only with medications but also with lifestyle changes, and a very important proper diet.

Many times when you start eating better foods, your bowel movements get better. So it highly depends upon what all food items you eat, because it affects the frequency and a pattern of your bowel movements.   

Diet-related constipation is mostly because of insufficient bulk and less of moisture in colon contents.

A diet containing

  • high amounts of pulses,
  • lack of foods rich in fiber,
  • lack of probiotics,
  • too many rich and fatty foods,

etc leads to poor dietary habits which in turn results in constipation.

So basically some foods and dietary components are good for constipation and some dietary components are bad for constipation. The correct choice is important. 

Aloe Vera Juice

Foods for Constipation relief

As earlier said everyone’s bowel movements are different likewise everyone’s response to a particular food will be different. So while choosing a dietary pattern one must first think about their current lifestyle, current food habits, and most importantly physical activity level. These three components have immense importance in treating constipation. Constipation is because of wrong food choices.

Here are some super foods that will help you in treating your constipation!

Wheat Bran:

wheat bran for constipation relief

While counting the foods which has the potential to cure constipation, one which is most important is bran. Nature’s magic medicine for constipation.

As it contains insoluble fiber it increases the bulk of the colon contents. Which in turns makes easier to pass the stools. For a start, you can try high- fiber wheat- bran cereals, beginning with 15-30g per day. Increase it as per individual needs but slowly, not in a single day.

Look for every whole grain, it will give you the insoluble fiber which helps in preventing constipation. More the unprocessed grain, more it will contain the bran. So start choosing the foods which are named as “ Whole- Grain”.

Liquids:

liquids for constipation

Only high fiber bran in the diet may make you feel bloated or a tummy upset. But starting with some little amount and increasing it day by day is what is recommended.

To prevent hard stools along with the high fiber diet you need rough water to soften the stools. Dehydration is also a common cause of constipation. So check how much liters of water you drink daily?

Daily water intake should be at least eight to ten glasses per day or two to three liters per day. Increase your water intake by various methods. Use detox water, flavored water, infused water, clear soups, etc. to improve the taste of water, which makes it easy to increase the water intake per day.

Lemon and Citrus Fruits:

citrus fruits for constipation relief
Citrus Fruits

All citrus fruits like oranges, sweet lime, lemon, guava, etc contain good fiber along with Vitamin C.

Citrus fruits helps in releasing more digestive juices which in turn helps in the good digestion process. As it contains good antioxidants it fights with any microorganisms in the alimentary canal. Hence helps in better digestion.

Eating whole guava along with skin and seeds is very helpful in preventing constipation. 

Watermelon, muskmelon:

water melon for constipation relief

Watermelon does not have a lot of fiber or bran but it does contain a lot of water.

Yes! Watermelons contain 92% of water. Hence it encourages smooth digestion. Antioxidant in it acts as a protective shield in the digestive tract.

Eating a watermelon daily helps in clearing the waste materials from the intestines and colon. 

Banana:

banana for constipation relief
Banana

Banana is a little confusing food item while considering it in the foods which helps in relieving constipation. Unripe bananas can cause constipation, ripe bananas can help relieve constipation. 

Apples: 

apple for constipation relief

Fiber passes through intestines undigested and helps in forming stools. Apples contain a good amount of insoluble fiber which helps in increasing the bulk of stools.

Apple does contain many other micro-nutrients which help to ease the digestion process. Eating apples in raw form with the skins gives all benefits as it contains a good amount of fiber, water, and many nutrients. 

Black Raisins:

black raisins benefits
Black Raisins Benefits

Soak black raisins in a glass of water for at least twenty-four to forty-eight hours. Have it early every morning every day.

For children, when stools are hard or passing with pain then give this water in which black raisins were soaked. Black raisins have properties to soothe the stools. They are high in fiber and act as a natural laxative.

Black raisins keep your digestive system strong. 

Cucumber:

cucumber for constipation

Cucumbers are high in water and promote hydration. Cucumber helps in removing out the waste materials from the colon. It does contain a good amount of fiber and water. Hence hydration helps in soft stool formation. 

Cabbage, Broccoli, Knol-khol:

Cabbage Broccoli benefits
cabbage broccoli

Cabbage contains magic medicine that is roughage. As cabbage is a good source of high fiber it does help in the digestion process. It stimulates the intestines to work better. In turn, helps in making softer stools.

Broccoli contains sulforaphane, which protects the gut and eases digestion.

Spinach, Lettuce:

spinach lettuce for constipation

Spinach purifiers the alimentary tract and does help in removing out the waste products from the colon. It helps intestines work better thus in turn because of the good content of fiber it helps in relieving constipation.

Lettuce contains a good amount of water along with the insoluble fiber. 

Sprouts and Pulses:

sprouts pulses benefits
Sprouts Pulses

Sprouts and most pulses like chickpeas, rajma, green moong, black-eyed beans, moth beans, etc contain high fiber which helps in preventing constipation.

A large bowl of steamed or raw sprouts along with some chopped veggies is good enough to start off with. High amount of insoluble fiber and lower levels of gluten promote ease in digestion. 

Olive and Flaxseeds oil:

olive oil benefits

Both the oils promote a laxative effect. Effective in treating constipation. Adding flax seeds in a regular diet will also help in better bowel movements. 

Yogurt, Buttermilk:

yogurt benefits

Yogurt and buttermilk contain a very good amount of probiotics. Probiotics mean live bacteria and are good for your digestive system.

When in constipation, have a glass of buttermilk. It contains a good amount of water for hydration along with the probiotics for better digestion. 

modern monk

The Science (and math) behind low-carb diets – and why they don’t fail

We have heard of the three very famous (and of course, only-after water) MACROS that “nutrition” relies on- Fats, proteins and carbohydrates (famously carbs).

What are they?

And why would you need a specific amount of a certain macro in some x quantity, and the other in y quantity, and another macro in z quantity, where x>y>z (possibly), but you might as well be eating x=y=z OR x<y<z or any other possible permutation.

We, the dietitians, are here to figure out which of these tri-variable equations (where x, y, and z represent macros) work best for you, and trust me-nutrition is a game of math.

But we can’t find the unknowns here by three equations, the way we do in math. Instead, in this case, we need to take into consideration rather the chemical reactions (or equations) in a human body to figure out ONE SIMPLE QUESTION- will your body function optimal on fats?

We have famously heard of only glucose (or carbs) of an energy source, hence-we have multiple glucose-based energy supplements trending in the markets. Now of course, with the ongoing trend of ketosis, we do have MCT oils trending in the market too. (MCT is Medium Chain Triglycerides, these tend to go through the gut quite quickly as is an optimal “quick” energy source for people on fat-based diets)

Consider an example :

example

 

I am stuck at a border posting and want to kill 5 enemies. I have two guns – A&B. A is heavier than B, A, and B-though have the same volume. A has 2 gunshots and B has 10. Which one, would you ideally prefer to destroy your enemy?

Any sane person would say gun B.

In our case, A is carbohydrate, B is fat. The same grams of fat provide a lot more ATP than for the same grams of carbs do. 1 molecule of glucose = 38ATP, one molecule of fat-129ATP.

 

When you tend to be on a fat-protein diet, you obviously tend to have lower insulin spikes, hence the blood sugar doesn’t keep swinging in your body making you hungry time and again.

 

Hunger is a game of your brain, not your stomach. Once you know how to train your brain in a way that it won’t overeat, or give it food that doesn’t let the brain send a signal to eat more and more again- you are a winner in the game of fat loss. And this can be achieved by training yourself to function on fats. More energy, less hunger, less cravings, better skin and zero to no deficiency oy any micronutrient for that matter.

 

If x,y, and z are the three variable macros in my diet, variable y can be carb, and is okay to make it 5-20gms per day.

So, the key take away is: You can definitely try a low carb diet it you are economically okay with it. If you are okay with limited ingredients to rely on, and if you are diabetic or have PCOD.

There are other factors such as genetics, that also explain if your body will function better on fats or carbs. Early man relied on dead animals to feed themselves-which is nothing but protein and fat. Think, if you really need too many carbs?

eating disorder

Know Everything About Eating Disorders

Disordered eating or ED (Eating Disorder) can be a very difficult challenge to overcome. Before I explain to you how to prevent an Eating disorder (ED) or how to cope up with an ED, I would like to start by explaining what is an ED first.

Here’s an example to understand Eating Disorder

I am stuck at a weight.

My number on the scale doesn’t seem to go down over the past few weeks, months, or even years (in some cases).

Frustrated, I decide to go on a “low salt” + “fluid-based” diet plan to quickly drop a few Kgs over a span of few weeks, or in some cases- just a few days.

My diet DOES NOT include whole grains, vegetables, lean meats or pulses, and legumes.

I am starved from healthy wholesome fat sources, too.

Once, I achieve my target by dropping a few kgs over the weeks using this plan, I get back to my normal eating pattern.

 

eating disorder

 

And now, what am I facing?

I can’t stop eating. I don’t know how to stop.

I keep eating until I don’t want to puke. I keep eating until I am not fully bloated.

And all the while that I have been eating, I am guilty of what I am doing.

This continues for days, for weeks, and maybe for years.

Overeating or BINGING on certain days of the week following by compensating the next day via techniques such as undereating/starving/fasting, exercising beyond what I usually do.

I try to follow the old fad diet again…

On days I am starving- I am scared to consume food completely. Scared of ingredients used to make a dish, scared of consuming sugar without knowing- feeling guilty, resulting in binge eating. I consume a tsp of sugar (not allowed in my diet plan), and hence, I end up feeling I have screwed up my diet, hence I have frequent incidents of binge eating. By this time, I have gained a lot more weight then what I was initially.

The kind of behavior mentioned above is referred to as “binging” and “purging”.

You have a high chance of getting into disordered eating if you decide to restrict yourself “too” much on everything.

Or, even if there are dietary restrictions, there is nothing to fill in those left out voids in your current diet plan- making you more prone to ED.

One of the main and the biggest contributor to ED is a diet that leaves you hungry all the time. Hunger hormones perform very ineffectively once you catch the hole of an ED. Your body doesn’t know how and when to stop, and your mind makes you binge over and over again, compensating for the starved situations faced during following a fad/poorly designed diet plan.

Basically, you fall into a never-ending loop, at least that’s what it feels like in the initial few months, until and unless you seek help or treatment.

What else can cause Eating Disorder

midnight snack

There are several reasons to why one might get an Eating Disorder apart from just following a fad diet and these are:

  1. Body insecurity- a person who has been bullied or body shamed a lot in the past
  2. Body-conscious – a person who desires to stay at a particular body “weight” than even shape. They love to see the same number on the weighing machine every day. Such people even use laxatives to get rid of excess body water, poop, salts, etc.
  3. Not used to eating “bland” or “tasteless” food (good nutrition plans do not compromise on taste)
  4. Intends to give up too soon

Complications caused by Eating Disorders

It seems funny, too many people say, why overeating is such a serious issue? It’s just eating, binging after all. Eating Disorder can have serious complications, some of which are :

  • Frequent forced vomiting, leading to electrolyte imbalance in the body, swollen salivary glands, blood in the vomit, etc.
  • Obesity
  • Chronic ailments such as heart disease, fatty liver
  • Heart palpitations

How to Prevent Eating Disorder

Before we learn how to deal with an Eating Disorder, the best way is to prevent it. Here are some very important guidelines I believe can help you stay away from an ED

guidelines

 

  • Never opt for a diet plan that gives you false hopes. Always verify its source and ask for its scientific explanation or motives, never blindly follow any plan.
  • Do not have unrealistic expectations. Fat loss and muscle gain both take considerable amount of time, and factors such as metabolic disorders contribute to the rate at which you might achieve it
  • Never run away from working out, the main reason as to why people go on starvation and/or liquid-based diet because they are lazy
  • Always plan your meals in advance. Make sure all the ingredients required in the meal are ready well in advance
  • Don’t ignore even mild hunger. Eat your meals in prior if you feel hungry, and another small meal later. Built-up hunger overtime makes you overeat, which might leave you guilty letting you binge later.
  • Always choose a nutrition plan that is feasible for you economically, availability of the ingredients, it’s convenience as per the eating pattern of your family members, etc.

Once you get an eating disorder, it might as well take years to get rid of it completely. Even more than 10 years in some cases. You have occasional binge eating sessions even after you “assume” you have gotten rid of it completely, that is how heavily it impacts your mind.

All in all, whenever you notice someone having even a mild form of anorexia or bulimia, make sure you take up the situation seriously and take him or her to a counselor. Advice from a medical practitioner should be considered.

Conclusion

We must prevent ED before it destroys the person mentally, and it’s difficult for him or her to deal with later on in life. ED comes in way of your social life, your private as well as professional life. It can leave a person isolated without anybody else noticing it. Yes, a  fad diet can put you into serious complications. Let’s take a pledge to eat healthily and eat well- because it’s only water and food that makes you survive.

healthy eating

Low Carb Indian Food

A balanced and healthy diet is the pillars of a healthy body.

balanced diet

Each nutrient and mineral must be consumed in the right quantity and at the right time in order to avoid any kind of diseases and infections to occur. Carbohydrates are the major source of energy to our body, and cutting out carbs will significantly affect the body weight and mass of an individual. Taking out carbs from your diet plan can lower down your BMR which might lead to fat gain instead of weight loss.

If you are a vegetarian then you need to have a good intake of vegetarian sources of protein such as milk, yogurt, broccoli, cauliflower, grains, seeds, nuts, fruits and vegetables in your diet. Whereas, the non-vegetarian Indians require lean meats sources like eggs, pork, fish, chicken breast etc.

List of Low Carb Indian Food

Here is a list of food items which have very fewer amounts of carbs, say 10 to 15 grams that work out to be 40 to 60 calories in a single serving.

low calorie diet
Fiber.
  • Dairy Products: Raita, Curds, paneer, milk etc.
  • Nuts: Almonds and Peanuts
  • Fruits: Black raspberry, strawberries, watermelon, blueberry, peaches, avocado, apple and many more.
  • Vegetables: Mushrooms, Cauliflower, pumpkin, ladyfinger, broccoli, beetroot, carrots, French beans, cabbage, bottle gourd, bitter gourd, zucchini, brinjal, cucumber, capsicum etc.
  • Grains: Sprouts, lettuce, and sprouted moong
  • Others: Coconut oil, coconut water, and coconut butter

Things to Consider Before having Low Carb Indian Food

 

 

things to consider
Man writes things to consider list in note.

low carb indian food

 

Before starting with your low carb Indian food diet plan, you need to know some healthy tips that will help you to keep your body stay fit and healthier.

  • Try to reduce the intake of all kinds of sugar-based liquids such as flavored milk, fruit juices, soft drinks, sodas, and many more.
  • Your low carb diet meal must include whole grain products and brown rice along with some fruits and vegetables for enhancing your stability.
  • One must learn to spread their calories throughout the day in order to curb their hunger. You can plan around 4 to 6 meals and divide your calories accordingly rather than just sticking to the 3 meals diet plan a day.
  • For non-vegetarians, it is very crucial to stick to fish, eggs, soya products, curd, and lean meat in order to have enough of the protein in your body that can act as the energy supplement in the absence of carbohydrates. Not only this, dairy products and nuts offer the most of fats to our body.
  • A recent study has found that drinking half litres of water before 30 minutes of your meal can help you lose 45% of your weight within 12 weeks.
  • Try to have some multivitamin supplements in order to fulfill the micronutrient requirements in your body.
  • Also, try to perform some kind of light physical activity such as walking, jogging, stretching, skipping, twisting, yoga, etc. in order to tone up your shape.
  • Do not forget to get your diet plan checked form your health practitioner before following it and make sure that you have taken 8 hours of your beauty sleep.

Advantages of Low Carb Indian Food

 

advantages of low carb food

 

    • The key benefit of following a low carb Indian diet is that you need not to get indulged in intense workout and muscle-strength training. Just practice some basic beginner’s level aerobic exercises and you are good to go for your health and fitness goals.
    • This can help you to prepare a disciplined diet plan avoiding the intake of all the unhealthy junk foods such as pasta, bread, noodles, pizzas etc.
    • Sticking your diet to low carb Indian food will enable you many health benefits such as stress free and relaxed mind, low body weight, less chances of high blood pressure and diabetes etc.
    • Low carbs can reduce the production of insulin from pancreas which will in turn lower down the fat storage in our body. Our blood sugar levels also get neutralized by having low carb Indian food.

 

Disadvantages of Low Carb Indian food

disadvantages of low carb food

 

    • One of the side effect of having a low carb Indian food is that there is high possibility of having a lower levels of micronutrients in your body which might create nutrient deficiency that can hamper your well-being.
    • Teenagers, pregnant women and elderly above 50 years of age are more likely to face health problems such as anaemia, nausea, acidity, fatigue, metabolic imbalance and loss of muscle mass.
    • Low carb Indian food are not meant for everyone. Some people have an allergy to some food items while some had to do a lot of intense workout like athletes etc. Thus, do visit a dietician or health expert before getting this kind of diet.
    • If you are doubtful about counting your calories or sticking to the diet, then low carb Indian foods are not meant for you. So, make sure that you make your mind and be determined to stick to your diet plan.

Low Carb Indian Food Diet

Given below is a list of some food that you can have as per your meal time during the day.

 

  • Low Carb Indian Breakfast

 

Morning is the time for healthy eating and the refreshing start of the day. A healthy morning breakfast can keep you energized and hydrated throughout the day. Also, it is quite difficult for working individuals to focus on what to eat just after they wake up. So, try to avoid having fried and canned food items. Try to eat some eggs or smoothies for a relaxing start of the day. 

Also, Spring onion, Tomato Salad, Sprouts, Sprouts Pancake or Dhokla for a quick, simple and vegetarian start. Furthermore, Sprouts are a rich source of nutrients and have huge amounts of protein, calcium, iron etc. In case of non-vegetarians, you can add eggs to your breakfast and try protein based ideas such as fluffy white masala omelette or boiled eggs.

 

  • Low Carb Indian Lunch

 

Protein is regarded as the store house of our body. One must have enough protein food items in case he/she is cutting out carbs from their diet. Almond Bhakri is a gluten free low carb high protein dish.

Apart from this, Coconut Flour Pancakes, Jowar Roti, Fried Brown rice are some healthy food choices. Also, you can try Grilled Pumpkin, Mixed Vegetable Soup, Grilled Zucchini and Beetroot & Garlic Salad as light lunch substitutes to salads.

 

  • Low Carb Indian Food Snacks

 

Cravings before the dinner are natural. Therefore, try out some healthy snacks in order to please your tummy and taste buds. Try Oats Tikki, Grilled Cauliflower or Mushrooms for a quick snack. Alternatively, you can go for some fruits based salads like mixed sprouts veggie salad or mint and watermelon salad.

 

  • Low Crab Indian Dinner

 

Dinners should be light as your body has to go through the whole digestion and absorption while you sleep and spicy masala dishes can cause constipation and acidity. Try out some nourishing soup such as Broccoli broth along with spinach stuffed mushrooms. Not only this, you can have cabbage carrot and lettuce salad or barley soup. These are a rich source of antioxidants which makes your body stronger. Stir fries are the best when you have nothing in your mind. Enjoy eating Mushrooms and Broccoli stir fry and Bean sprouts stir fry in order to aid your digestion.

 

  • Low Carb Indian Salads

 

Salads are the healthiest way to toss up some fruits, vegetables, seeds and nuts into your stomach. You can either make it simple like a cabbage salad or toss some other veggies into it like carrot, lettuce and cabbage salad. Try to avoid creamy and cheesy dressing instead choose melon dressing, mustard dressing, avocado dressing, mint and honey dressing, parsley honey dressing and many more. Moreover, a daily intake of one bowl of salad is a rich source of fiber and helps in digestion and improves muscle performance.

 

  • Low Carb Indian Food Juices and Smoothies

 

Smoothies and Juices are a crucial part of our diet. You ned to avoid sugar in any juice or smoothie in order to qualify as a nutritious food drink. Not only this, you can try spinach juice, muskmelon and orange juice or apple juice which are a good source of vitamin C and D and have anti-inflammatory properties that can reduce the chances of causing cancer. 

Smoothies might be creamy in taste but are healthy for our body. Green Apple Smoothie, Avocado Vegan Smoothie, blueberry and papaya smoothie, peach yogurt smoothie, guava smoothie etc. are quite good for pre and post-workout food. Not only this, but Saffron Cardamom Almond Milk is also quite common in Indian households. 

Some Final Words

healthy eating

Thus, the above-mentioned food items and healthy dietary tips can surely help you to lose weight and have a healthy, fit, and strong physique. Also, it is necessary that you eat appropriate amounts of nutrients and do not get indulged in the intake of high-fat junk foods. Low carb Indian food diet must be followed only after consulting a trained medical health practitioner.

Why do fad diets fail?

WHY DO FAD DIETS FAIL?

When you google “how to lose 5kgs in one week?”, you will get to know a variety of unsuccessful ways to achieve that, not backed by any science, no explanation as to why and how one could possibly achieve such an unusual number.

fad diet dont work

 

But the bigger question is – what is weight loss for you?

What do YOU understand by weight loss? What is a healthy weight loss?

I might have consumed 3 cheeseburgers and fries the night before, got up the next day in the morning to feel constipated- starved the entire next day, and woosh! I weigh 2kgs extra the next day in the afternoon.

Is that really weight gain, or more precisely fat gain? Or is it, just water weight + weight of the poop?

This is the strategy most fad diets use – they intend to make you lose water+poop weight, making you feel lighter, and of course- allowing you to poop more.

Let’s understand fad diets with an example

fad diet

 

 

Let’s suppose I start with a fad diet– starving myself of salt, good lean protein, healthy fats, whole grains, and vegetables, post one week I lose 3kgs!

I get more excited and follow it way stricter the next week again.

But oops– post the 2nd week, I have achieved a plateau. My weight doesn’t seem to move at all.

The problem here is– I’ve lost the water weight now- and in reality, I haven’t lost any fat, and possibly, all during this fad diet– I have lost my precious muscle too.

Starvation can put you in a situation where the human body starts using the muscle mass to feed itself.

Do you want to lose your precious muscle?

A perfect, balanced, sustainable nutrition program is never going to let you starve, irritated, and never going to make you survive on just “fluids”.

How I lost weight without fad diets

I would like to share my story here – all the while when I lost 50+kgs, I used to consume 1L milk every day, have 6 boiled eggs, ate lean meats and vegetables, whole grains, omega-3s, and NEVER felt starved.

I did not face any gut issues or ever had a “plateau”.

BUT there was a difference- I used to run 15kms every day and do 200+ pushups plus my NCC regime.

Your diet has to go hand-in-hand with your workout. I believe in following simple strategy, “eat well, eat wholesomely, but push yourself in exercise”, and well – exercise becomes a mandate if, you actually want to boost your metabolism.

Your body naturally burns more calories throughout the day post exercising.

weight loss plan

Ask these questions to yourself before going for fad diets

How much are you going to let your body starve?

How much are you trying to make it “not used” to consuming food?

How many of these marketing “fat loss pills”, “metabolic boosters”, “fat burners” etc. are you going to rely on?

If you want to lose fat- there is no easy way out.

You need to eat well, develop taste buds for wholesome food that our past generations are so fond of! (reasons they survive 80+ years damn easily) and, you need to push yourself through exercise.

You can’t be expecting to lose 10kgs (of fat, get me right on this) in one month- it’s practically impossible, oh wait but yes- you can lose your precious muscle if you keep starving yourself through all the fancy fad diets.

What should be your approach then?

Your approach to “healthy living” has to change- one must understand losing fat is all about eating the right composition of food, not eat less at any cost.

Eating minimally processed, least genetically modified food varieties.

Not getting scared of the “right” type fats, and over or undereating them.

Eating minimally processed whole grains, with timings of consumption being monitored as per approach (fat loss/muscle gain/maintenance).

Eating less can and in most cases cause gut issues later, you feel starved and there is a high chance of relapse – you might start overconsumption of foods not permitted at all in the nutrition program you are currently following.

This is where the importance of sustainability and feasibility comes. A nutrition program or your dietary lifestyle has to be economical and “local”.

We need to understand that foods that have always been eaten by our past generations – and that our bodies have maximal feature similarities with them, something that they consumed and advice that our grandparents have always been giving- does have a scientific explanation in most cases.

Consider affordability when choosing Weight Loss Programs

food for weight loss

 

Consider the example of a recent trending diet plan- ketogenic diet plan.

I won’t call it a fad diet plan because it is not, there is science behind it, and if a human body is on ketosis– he or she does not have issues like starvation, cravings, boredom or gut issues (if, properly followed), yes the results by keto are absolutely optimal, sustained and some people even end up being on nutritional ketosis even after achieving their physique goals.

But the main question here is about its economic feasibility.

Is it okay for you to buy eggs/meat/paneer or other animal protein sources every day or tofu (if you are a vegan) every day?

Also, the daily consumption of soy products to such a high extent can have phytoestrogen effects.

Also, can you restrict yourself to low carb vegetables like capsicum, broccoli, French beans?

What if our local vendor doesn’t have them in all 7 days a week?

In such situations, people end up looking for “choices”, which may or may not be allowed in ketogenic plans, which may put you “out” of nutritional ketosis and can have other side effects – like people feeling guilty, depressed and might as well end up overeating.

Yes, obviously, if you live in a place where you have such vegetables, or lean meats available at your doorstep every day – then it is fine if you chose to do keto, and of course, if you can afford it.

Simply put, a nutrition program should be sustainable in terms of how much is its economic feasibility.weight loss plan

Key Takeaway

Choose a weight loss program that doesn’t make you give up, a program that later becomes your lifestyle forever. A program that makes you feel better, makes you live longer and promotes a better quality of life.

Sweat yourself in cardio to burn fat, eat good protein to maintain and grow muscle, lift weights or do strength training, and take enough vegetables and whole grains. Let’s not run away from hard work- it always brings results.

Why You Are Not Losing Weight?

Why You Are Not Losing Weight?

“I Always Believed If You Take Care Of Your Body, It Will Take Care Of You”

It’s frustrating when you don’t shed pounds even after attempting so tough. Weight loss is not always easy and several elements can carry it to a standstill. Weight loss is a technique—one that does not always occur as quickly as you may like.

At the most basic stage, weight loss failure happens when calorie intake is equal to or more than calorie expenditure. Calories are a unit of degree that display the amount of energy in foods and drinks. The body calls for an exact number of calories to function. It’s going to convert any extra calories into fats, growing overall weight. The body can only lose weight while it’s burning more calories than it takes in.

 

not losing weight

 

You are working out, controlling your carbs longings, and making changes to your way of life which isn’t sufficient to shed pounds, then what is?

Strong weight loss can require some real time, there are reasons that you won’t get step by step in shape that justifies thinking about as you check your headway. For example, perhaps you’re focused on a standard exercise, you’re committed to a regular workout, but you’re not burning enough calories. Maybe you are practicing enough and eating great, yet you have a medical condition that is interfering with your ability to shed pounds.

If your weight loss is still constant then it’s the time to re-evaluate yourself.

burn fat

Let’s understand some unexpected reasons why you’re not losing weight

Not Losing Weight Due To Micronutrient Deficiency

 It’s crucial to have a solid understanding of nutrition. Appropriate nutrients is going a long way beyond having enough to consume; quality of food is a long way extra critical than amount. The food nowadays you are putting into your body just doesn’t provide the essential nutrients you need to flourish and the weight loss suffers from it.

not losing weight

 

Did you already know that nutrient deficiencies can effects your weight? All nutrients have an essential job for your body – and when they can’t carry out their features well, many things happen in your system that makes weight loss more difficult. Here are the few nutrients whose role you will get to know:

  • The mineral magnesium, found naturally in leafy green vegetables, whole grains, nuts and beans is involved in over 300 chemical reactions throughout your body. Magnesium helps promote restful sleep and good digestion, improve insulin and blood glucose levels, and regulate metabolism. If you don’t have proper minerals in you then it may cause difficulty in weight loss.

 

  • The entire group of B vitamins can help increase energy and promote weight loss. These vitamins help metabolize protein, carbohydrates and fats as well as assisting with central nervous system activities.

 

  • Vitamin C is important to the production of carnitine, which carries energy to all the cells in your body, ensuring a healthy metabolism. If you don’t have sufficient carnitine your energy level will dip and set off your body to store fats for your muscles.

 

  • Research has indicated that vitamin D can actively help your body in losing weight by restricting calories. If you are having deficiency, then, this biological direction towards losing weight may be blocked.

 

  • Vitamin E and vitamin K work together to produce red blood cells and enhance muscle functioning. Lean muscle mass burns extra calories than body fats, and can make your metabolism extra efficient in burning calories.

 

  • Omega 3 fatty acids had been studied intensely and have been shown to be critical for burning fats. Those important fatty acids decrease insulin levels, growth metabolic price, decrease cortisol levels, improve the fat burning ability of your liver, and enhance blood flow for your muscle mass at some point of exercising.

Weight loss can experience like a dropping warfare on occasion, particularly if you don’t recognize how all aspects of your life effects your efforts. I encourage you to try to keep yourself away from these deficiencies by taking all the required vitamins & minerals as necessary for the body to help ensure that nutritional deficits aren’t inhibiting your weight loss goals.

weight loss program

Not Losing Weight Due To Low Metabolism

Metabolism is a series of reactions in a living organism that create and break down energy necessary for life.

not losing weight

 

 

 

Metabolism is often defined as fast or slow, but this term virtually describes how your body processes and makes use of the meals you eat. If your metabolism is functioning properly, weight loss will be less complicated. It’s if you have a dysfunctional metabolism that your body can also hold directly to more calories than it burns – and that could impact your potential to lose weight.

Think about your body as a car. If you put gas in a car, it uses that fuel in order to move. In the same way, your body uses calories from food, or energy, in order for it to move, breathe and function.

Our bodies burn calories in numerous methods:

  • Through the energy required to keep the body performing at the time of rest; that is known as your basal metabolic price (BMR). Basal metabolic rate (BMR) estimates the minimum number of calories a person needs to burn to sustain their basic life functions during a 24-hour period of rest. Your BMR is in part determined through the genes you inherit.
  • By ordinary activities
  • By exercise

A fast metabolism is one which burns a whole lot of calories to assist its metabolic features. Your buddies who can consume whatever they need without gaining weight probably have fast metabolisms. In evaluation, a slow metabolism does not burn as many calories to help the equal metabolic features.

Irrespective of whether your metabolism is fast or slow, our bodies are designed to store excess energy in fats cells. So in case you consume and drink extra calories (electricity “consumption”) than your body expands (power “output”) you may gain weight. Alternatively, if you consume and drink fewer calories than are burned through daily activities (which includes exercising, relaxation and sleep), you will shed pounds. Our bodies are also programmed to experience a lack of food as hunger. In response, our BMR slows down, because of this fewer calories burned over time. It truly is one motive why losing weight is frequently hard.

You can alternate the way you balance the calories you take in against the calories you use up by various activities you do daily, which can change your weight.

online fitness classes

Not Losing Weight Due To Hormonal Imbalance

 

not losing weight

 

 

 Hormones play a very important role in a woman’s life. Hormones such as cortisol (released when you are stressed), ghrelin (hunger hormone), thyroid (hypothyroidism can lead to weight gain), insulin (too much insulin in the blood can lead to insulin resistance, weight gain, and diabetes), and leptin (too much leptin in the blood, and your brain is desensitized to food, and you keep eating) can wreak havoc on your health.

In a nutshell, estrogen dominance is too much estrogen compared to your progesterone. This commonly happens to women, and even men, of all ages. There are a few reasons the imbalance can happen. One big contributing factor is xenoestrogens, which are chemicals in our environment that essentially mimic estrogen. These accumulate and get stored in your body, which throws off your hormonal balance.

Imbalance also frequently happens during perimenopause/menopause. As periods become less and less frequent, progesterone production takes a sharp nose dive, due to less ovulating and eventually none at all. Yes, production of estrogen decreases as well, but not as much as progesterone. Estrogen stores fat and fat cells make estrogen, so this easily becomes a vicious cycle.

Indicators of Estrogen Dominance can be:

  • Weight gain around puberty
  • Weight gain around perimenopause/menopause
  • Weight gain in your hips, thighs and arms

The fiber in veggies also helps to reduce estrogen dominance and promote a healthy gut. Good gut health is also necessary for optimal hormone metabolism and production. Fat actually helps to make hormones so you need healthy fat on board.

The worst part? Initially, you will not even understand that it’s your hormones that are making you eat so much or slowing your metabolism. Talk to a dietician or a physician and get your hormones checked. Follow their advice to balance your hormone levels.

 

Not Losing Weight Due To Stress

Stress and weight gain, go hand in hand. Stress, anxiety, and depression can take a toll on your mental and physical health. All these negative emotions stimulate the secretion of cortisol, which then recruits all the fat receptors in your abdomen area, leading to central fat accumulation.

 

 

not losing weight

 

 

Stress also causes a lot of toxin accumulation that can affect the cell functions. Constant stress can contribute to a number of health problems.

  • Experiencing cravings – When we’re stressed or unhappy, many of us reach for “comfort foods” that are high in sugar and fat.
  • Raising cortisol – Like sleep deprivation, too much stress increases the production of cortisol. Not only does this increase appetite, but it can also cause extra abdominal fat storage.

Talk to your friends, take rest, read books, learn new skills, and forgive yourself. Taking short moments throughout the day to consciously check in with yourself and lower your tension levels is a good starting place for dealing with chronic stress.

Mindful meditation is a good way to bring more calm to your life.

 

Not Losing Weight Due To Focusing Only On Workout And Not On Diet

Exercise is a great way to lose weight as it burns calories and builds muscle mass. In any case, in the event that you enjoy a major supper or smoothie after each exercise, you can destroy all that sweat-soaked work. Depending on workout without tending to the eating routine is not advisable to get required results of weight loss.

It is fundamental to be in a calorie shortfall to get desired results. This includes the body burning a larger number of calories as compare to the number of calories it gets from the eating routine. This refers to all the processes that sustain life, such as digesting food and breathing. Even brain activity burns calories. Exercise is an effective way to burn calories. In any case, to encounter any noteworthy weight loss, an individual needs to join workout with consuming less calories.

 

Watch out for high-sugar sports beverages and protein bars, as well. While these drinks can help extinguish your thirst or give you energy post-exercise but they can be high in calories. Without an adequate decrease in the quantity of calories that an individual consumes, it is extremely hard to get required results of weight loss through exercise.

Research also suggests that people tend to eat more food when they do exercise regularly. This can make it harder to keep up a calorie shortfall and lose weight. The most ideal approach to get desired results of weight loss is by combining exercise with a calorie-confined eating routine.

 

You Don’t Drink Enough Water

 About 75% of your body weight is water. Drinking water can profit weight loss. Drinking water has likewise been appeared to support the quantity of calories consumed by 24–30% over a time of 1.5 hours.

 

not losing weight

 

 

Water has no calories by any means, so it fulfill your thirst without including weight. Water looks after homeostasis, keeps the cells bloated, and helps different natural responses and capacities, assimilation and retention, transportation of synthetic concoctions, and poison expulsion. At the point when you don’t drink enough water, every one of these capacities are not done appropriately.

To diminish your calorie consumption, drink a glass of water before dinners. Drinking water may likewise expand the quantity of calories you consume. Somewhere in the range of 2 and 6 cups of clear, plain water every day can assist you with losing additional pounds.

If you are trying to lose weight, your metabolism, digestion, excretion, and cell function should be at optimum levels. Without consuming adequate amounts of water, that’s not possible. So, drink 3-4 litres of water every day. Drink more if you are working out.

 

Not Losing Weight As You’re Not Sleeping Well

 

sleep disorder

 

 

Low quality or inadequate sleep may influence weight loss. Great sleep is one of the most significant elements for your physical and psychological wellness, just as your weight. Studies show that poor sleep can increase the risk of obesity. Grown-ups and youngsters with poor rest have a 55% and 89% more serious danger of getting obese.

Getting enough sleep is significant in case you’re attempting to get more fit, not on account of how it influences you truly, yet intellectually too. Not taking enough sleep for 7 hours can prompt weight gain. Your brain is constantly working, and it needs to rest to orchestrate the body functions.

Being tired may make you skip practice or just move around less, consuming less calories. If you are working out, your muscles are undergoing wear and tear. They get repaired when you rest and sleep. Not sleeping enough, therefore, can lead to muscle fatigue, slowed down reflexes, hormonal imbalance, and weight gain.

Getting up and going to bed at the same time every day, avoiding stimulants like caffeine several hours before bedtime, and other changes can go a long way in improving the rest you get. Have your supper by 7-7:30 pm and sleep by 10-10:30 pm. This will keep you from staying up late and late night snacking. Moreover, you will wake up early and have the time to meditate, workout, and prepare your breakfast.

weight loss program

Conclusion

It is critical to keep in mind that there are not any short fixes on the subject of weight loss.

The nice way to attain and preserve a healthy weight is to eat a nutritious, balanced weight-loss diet.

This must include 10 portions of fruit and greens, appropriate protein, and whole-grains. It is also beneficial to exercise for at the least 30 minutes each day.

You will surely get the required results just be patient.

lose weight with dieting tips

 

 

 

 

What It’s Like To Have a Weight Loss Buddy

What It’s Like To Have a Weight Loss Buddy

“It’s Going To Be A Journey. It’s Not A Sprint To Get In Shape”

Weight loss is never easy, especially if you’re on our own. However, having a weight loss buddy who’s both supportive and tough throughout every step of the way, can help you resist temptations of returning to those bad dieting habits and make sure you stick with your plan.

Here we will talk about what it’s like to have a weight loss buddy with us in our journey.

 

 

An ideal weight loss buddy is someone

  • you like investing energy with
  • who has a positive attitude
  • with compatible motivation styles
  • with similar goals

Whether you join a group weight loss program or find a health-minded companion, studies have shown that working out with another person bolsters healthy competition in order to work harder while reducing stress.

However, being committed to this type of relationship is associated with the responsibility to be there for someone else.

That is what makes it work!

Advantages of having a good weight loss buddy

 

  • WEIGHT LOSS BUDDY KEEP YOU MOTIVATED. It’s like having your own personal cheering squad. Your buddy can give you that extra boost—whether it’s a high five, a sympathetic nod or some encouraging words—to keep you going when you’re thinking about cutting your workout short or overindulging at lunchtime.
  • CONSIDER YOU RESPONSIBLE. At whatever point you have the desire to pass over an exercise or enjoy lousy nourishment, you could generally reach your companion so as to remind you why you left on this excursion in any case.
  • THEY ARE UNDERSTANDING. At the point when you have somebody who is experiencing a similar weight reduction regiment and similar battles, it’s soothing to realize you aren’t the only one. Thus, you could be the one to help rouse them.
  • THEY INCREASE THE FUN FACTOR. You may not feel that “weight reduction” and “fun” have a place in a similar sentence. But a walk through the park with your weight loss buddy, preparing and enjoying a healthy, homemade dish together or sweating through a dance class side by side can change what could feel like a task into recollections you’ll both treasure.
  • THEY MAKE SUCCESS EVEN SWEETER. Losing weight is a great accomplishment—one that is worth sharing. Your weight loss buddy will be there to congratulate you for your achievements, as you can do in return. That goes a long way to keeping you motivated and on track.
  • THEY PROVIDE ACCOUNTABILITY. Hitting the snooze button is a lot harder when you know someone is going to be waiting for you at the gym. Also, you may find that you’re less inclined to settle on undesirable food decisions on the off chance that you realize that your weight loss buddy may get some information about them later on.

join weight loss program

When you locate a decent match, remember that you’re as yet two very different individuals.

Your metabolism, body shape, current weight, and gender will affect how quickly you lose weight, and the same is true for your weight loss buddy.

Don’t expect to slim down at the same rate or otherwise compare yourself to your buddy. Attempting to stay aware of—or even exceed—your mate can make undue pressure and lead to potential disillusionment for you.

If you push yourself too hard or too far, you could also end up with an injury. The competition could potentially even damage your relationship with your buddy.

Compare you with you and think about how far you’ve come, which is a considerably more precise and valuable measure of your advancement.

Set your own goals and let your weight loss buddy do the same.

If you’re unsure of what your goals should be, consider checking in with an exercise physiologist and nutritionist; these experts can help you set realistic and individual goals based on your ability and lifestyle.

join weight loss program

 

Know How the Immune System Organs Work.

Despite being surrounded by harmful microorganisms, toxins and various pathogens, humans manage to survive. All thanks to the immune system. The immune system has organs, tissues, cells and molecules that all work together to generate an immune response that protects us from microorganisms, removes toxins and destroys tumor cells. The immune response can identify a threat, mount an attack, eliminate a pathogen, and develop mechanisms to remember the offender in case you encounter it again.

 

Our immune system can be easily compared with the defense system of a country. It protects us from invaders and strengthens our power. Just as a country’s defence services have different divisions such as airforce and navy, similarly our immune system also has its own divisions. 

 

The main branches of the immune system are:

  • Innate Immune system
  • Adaptive immune system.

Innate Immune system

The innate immune response includes cells that are non specific, meaning that although they distinguish an invader from a human cell. They don’t distinguish one invader from another invader. The innate response is also feverishly fast – working within minutes to hours. The rise in temperature of your body, i.e fever happens due to the response of the innate immune system. But it has a negative point as well- it has no memory that associates with it. This means that the innate response will respond to the same pathogens in the exact same way no matter how many times it sees the pathogen. 

 

Adaptive Immune System

The adaptive immune system is highly specific for each invader. The cells of the adaptive immune response have receptors that differentiate one pathogens from another by their unique body arts called as the antigens. These receptors can differentiate between a  friendly bacteria and a potentially deadly one. The tradeoff is that the adaptive response relies on cell’s activation, so that they can differentiate and find the right kind of fighter cell to kill the pathogens. This takes time, maybe even weeks. But the biggest advantage of the adaptive immune system is its immunologic memory. So, the next time the same pathogens comes to attack our body, it kills it faster and much more easily.

Now let us look into the various immune system organs:

Skin

Hand, Rainbow, Light, Palm, Touch

Every country has a border, and there is an army there to protect it. This barrier of our immune system is our skin, which doesn’t allow any physical intruders to enter our body. Our skin contains a lot of proteins and peptides, both of which combat the microbes and germs which come in contact with it. Proteins such as lysozyme, calprotectin and defensine have antibacterial properties in them. They hinder the life process of the bacteria and don’t allow pathogens to come in. Other than this, the pH of our skin is also maintained in such a way that it doesn’t allow the growth of bacteria and pathogens in it. This is how our skin works as a physical barrier.

 

Our immune system has two major divisions in terms of organs
  • Primary Lymphoid Organs 
  • Secondary Lymphoid Organs

Primary Lymphoid Organs

Primary Lymphoid Organs are those organs, where immune cells develop. These include Bone Marrow and Thymus. The secondary lymphatic organs are the place where the defense cells do their actual work. These organs include the lymph nodes, the spleen, the tonsils and other specialized tissues in the mucous membranes of the bowel, for example.

Bone Marrow

Bone Marrow is a soft tissue, present in the longest bone of our body.Our bone marrow contains stem cells, which are responsible for producing blood cells of all kinds The major kind of dense cells are B-cells and T-cells. B- cells are synthesized in the bone marrow. Other than this, the B-cells also mature here. But on the other hand, T cells are only generated here, they don’t mature in the bone marrow. The mature B-cells further transports to the lymphatic organs through the blood for the further functions.

 

Thymus

Thymus is an organ in between your two lungs. The thymus gland is the place where T-cells mature. The thymus serves a vital role in the training and development of T-lymphocytes or T cells, an extremely important type of white blood cell. T cells defend the body from potentially deadly pathogens such as bacteria, viruses, and fungi.

Secondary Lymphoid Organs

The secondary lymphoid organs are the spleen and the lymph nodes. They act as sites for maintaining the mature naive lymphocytes and are also the site where lymphocyte binding to antigen and hence their activation occurs. It contains the following organs:

  • Lymph nodes are bean-shape capsular structures and contain lymphocytes, macrophages, and dendritic cells. the lymph nodes provide an ideal micro environment for lymphocytes to encounter and respond to entering foreign antigens effectively.
  • The spleen is in the left abdominal cavity. Unlike the lymph nodes, the spleen has no lymphatic vessels but contains arteries and veins and is the major site for the clearance of antigens in the bloodstream.
  • Mucosa-associated lymphoid tissue or MALTs are always spread with the digestive, respiratory, and urogenital structures and are the major sites for initial contact with environment antigens. When foreign pathogens enter into the body, they must first attach to the mucosa which associates with the glycosylated proteins, and then they destroy the wall of mucosa.

Conclusion

The immune system is a vital organ in our body and helps to fight against various pathogens. It includes various organs which work together to complete the task.

How to lose Chest Fat with these 5 Simple Exercises.

Who doesn’t want perfect pecs? But it often seems like a pretty difficult task to lose chest fat. But it is for sure possible. All it needs is hard work, a little patience and the right choices on diet and exercises. It is just as losing fat at other parts of our body. In this article let us see all about chest fat and various exercises needed to reduce it.

How do we lose Chest Fat?

The very first thing to know about losing chest fat is that you cannot just lose your chest fat. The concept of losing fat from just one part of your body is called spot reduction. Various researchers have proved this theory to be false. They found out that spot reduction is a complete myth, and there is no way that one can lose fat from just the belly or chest.

A study conducted on 40 overweight and obese women for 12 weeks found that resistance training of the abdominal area had no effect on belly fat loss.

This just shows that our body doesn’t work that way. It loses the overall body fat rather than of just one body part. Thus, if you follow the diets and exercises of spot reduction, chances are it is going to fail.

So, what else to do now? Aim on losing overall fat, but concentrate more on the chest area. Choose your diet and exercise accordingly. You don’t need to go to a fancy gym or hire a trainer for your workouts. You can actually practice a few exercises at your home to gain your dream body.

So, here are some of the exercises that can help with losing your chest fat:

Push-Ups

Taking push-ups can never go wrong. It’s the classic exercise that you can adopt in your daily routine to build up those pecs. If you find taking push-ups at the beginning difficult, then start with knee push-ups, which are considerably easier. Slowly you can transcend towards the regular ones and can master it.

Push-up is the best exercise which targets your chest and upper body. It strengthens your upper muscles and increases your chest and arm strength. This exercise works the pectoral muscles in your chest and the triceps. These are the muscles in the back of your upper arms.

Here is how you do a push-up:

  1. Get down on your feet and palms, placing your hands slightly wider than your shoulders.
  2. Straighten your arms and legs.
  3. Lower your body until your chest nearly touches the floor.
  4. Pause, then push yourself back up.
  5. Repeat.

Bench Press

The bench press is a compound exercise that involves the pectoralis major of the chest and the deltoid muscles of the shoulder. As a bonus, it also strengthens the triceps of our upper arm. It builds strength as well as encourages the growth of these muscles. 

If you’ve never done a press-up before then you need to focus on doing one quality rep at a time, and gradually building up your strength until you can do ten good reps without stopping.

These are the steps to do a bench press:

  1. Lie flat on your back on a bench.
  2. Grip the bar with hands just wider than shoulder-width apart, so when you’re at the bottom of your move your hands are directly above your elbows. This allows for maximum force generation.
  3. Bring the bar slowly down to your chest as you breathe in.
  4. Push up as you breathe out, gripping the bar hard and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time.

Dumbbell Pullover

The dumbbell pullover is often the favorite of workout enthusiasts worldwide. It’s a classic move for building a bigger, stronger chest. As such, it’s often placed first in mass-building chest workouts

The dumbbell pullover can help increase chest, back, and serratus size and strength, at the same time. By performing this exercise for moderate to higher repetitions, you can increase the stretch placed upon the upper body muscles and provide great stimulus for growth.

These are the steps to do a dumbbell pullover:

  1. Hold a low or medium weight dumbbell above your chest and have your elbows slightly bent.
  2. Slowly lower the dumbbell back over your head all the way down like in the animation above.
  3. Make sure you do this slowly and you feel the stretch.
  4. Go for about 3 sets initially with 10-12 repetitions in one set. Perform this exercise 3 times a week.

Cable Crossover

The cable crossover is an isolation move that will directly target the chest muscles. Bodybuilders often suggest this exercise because it does wonders for the definition of your chest muscles. Typical incline pressing movements place a great deal of stress on your chest area, which makes the muscle fibres around the collarbone hard to workout

These are the steps to do a cable crossover:

  1. Set the handles at both ends of the pulleys at the highest level. 
  2. Stand in the centre of the machine with feet shoulder-width apart. 
  3. Bend your torso forwards slightly, keeping your spine neutral and back straight, and bend your elbows slightly as well, with your wrists facing the floor. 
  4. Keeping your core engaged, pull both handles down and across your body. 
  5. Squeeze your chest muscles in this fully contracted position (the handles don’t have to be touching). 
  6. Slowly reverse to the start position, keeping the bend in your elbows throughout.

Cardio

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Doing just strength training isn’t sufficient for getting those awesome specs. You need focus on your cardio as well. Cardio helps in burning fat throughout your body, thus not leaving your chest behind. When cardio sheds kilos, it doesn’t care for the part it is shedding. Thus, doing regular cardio keeps you in great shape. You can choose various options for cardio such as:

  • aquatic exercises.
  • zumba
  • running outside at a moderate pace
  • jumping rope
  • biking and trekking

For best results, aim for 20 to 40 minutes of cardio, four times a week.

Which of these exercises is more effective?

An ACE-sponsored study led by Whitnee Schanke, M.S., John P. Porcari, Ph.D., and several researchers from the University of Wisconsin, La Crosse compared 9 of the most common chest exercises.

They wanted to find out how effective each movement was for activating the Pectoralis Major (Largest muscle of the chest). 

These exercises included:

  • Barbell Bench Press
  • Pec Dec Machine
  • Bent-Forward Cable Crossover
  • Chest Press Machine
  • Incline Dumbbell Fly
  • Dips
  • Suspended Push-up
  • Stability Ball Push-up
  • Standard Push-up

These were the best exercises that were found out on the study:

  • The barbell bench press was first and there was no surprise there.
  • The Pec Dec was second, which involves high machinery and you can try it out only at the gym.
  • The cable crossover was the third best exercise.

All of the above exercises do their work very well for our body parts. But when it comes to chest the above three does wonders. But not all the exercises can be done easily. Thus, beginning easy and slowly building up your strength is the secret to losing chest fat.

Conclusion

Losing chest fat is no party treat. Often people begin with the exercise and diet for it, but lose hop halfway. But one must remember that there is no shortcut when it comes to chest fat. It forces us to go through the long way. But the end results are worth it. So, quit procrastinating, and get your workout mode on.