Speed Up Weight Loss with Fruits and Vegetables!

Speed Up Weight Loss with
Fruits and Vegetables

While some of us find our waistlines expanding with each year, there are others who stay slim & slender throughout their lives!  Are these ‘born-slim’ folks genetically gifted, or whether they were in possession of a magic secret resembling the fountain of youth?? The study found that getting a large part of nutrition from fruits and vegetables played a big part in keeping these people trim and youthful.

Fruits and vegetables are low in calories, high in volume, and high in critically important nutrients. They provide the feeling of satiety that goes with fullness. When the stomach is filled with high volume foods that are not high in calories, there is less room to pack in more calorie dense foods.

Eating fruits and vegetables can turn off cravings for other types of foods and short circuit the food addiction cycle, helping to provide a boost to weight loss efforts.Nature has built into each of us the desire to eat because eating provides the body with the nutrition to function and maintain itself. If people choose to eat foods that do not contain the nutrients needed, the body will continue to send the signal that more eating is needed. 

Fruits and vegetables are nutrition powerhouses containing the vitamins, minerals, enzymes, fiber, antioxidants and protein needed for good health and avoidance of disease. When they are eaten, the body is satisfied and the signal to continue eating is extinguished.

Eating Fruits and Vegetables Lowers the
Energy Density of the Diet

Various studies have shown that reducing the energy density of the diet by the addition of fruits and vegetables was associated with substantial weight loss. Since people tend to eat a consistent weight of food, when the energy density of the food is reduced, energy intake is also reduced. 

Substituting beans and lentils for meat is a great way to lower the energy density of a meal. The calories are about the same, but beans and lentils are high in fiber. Beans and lentils are more filling than meat because a quarter pound of beans has a greater volume than a quarter pound of meat.

To get real impact on weight and health, intake of fruits and vegetables must be drastically increased. People increasing their fruit and vegetable intake while lowering the intake of foods deficient in nutrients will begin to see a difference in their weight and their energy levels. The extra energy you have may even increase your interest in exercise. Replacing many meat and dairy products with fruits and vegetables will help you quickly lose any unwanted pounds.

Sources
http://www.consumerreports.org/cro/food/diet-nutrition/diets/dieting-...
http://www.peertrainer.com/diet/why_fruits_and_vegetables_help_you_lo...

Walk for Weight Loss!

Morning walk is the best exercise for your body, mind and spirit. It rejuvenates and revitalizes the body's cells, releasing muscular tension and relishing our energy levels. Walking decreases stress hormones, helps elevate the mood and increase the sense of well being. This simple exercise supplies you with the much needed fresh oxygen required for the many bodily functions including the working of lungs.

Morning walk also helps to lose weight. It burns calories, increases the metabolism of the body & strengthens joints and bones. Muscles of the limbs are toned up as they get an extra workout in walking include the entire back of the leg, shoulders, calves, hamstrings, and gluteus. Walking four times a week, 35 - 45 minutes each time, the average person can lose 15-18 pounds in a year with no change in diet.

Walking can help you trim fat as well as tone your muscles. It also helps to control your appetite. Walking is a form of low-impact exercise, which puts less strain on bones and tissues and prevents dangers associated with other types of exercise. A regular walk with a balanced diet can give good results in weight loss.

Also, walking reduces blood pressure and the risk of stroke, type-2 diabetes & cancer, reduces cholesterol, improves blood circulation and treats insomnia. It boosts the immune system, improves brain power & gives mental clarity. It works to build fitness, slimness and cardiovascular health.

Morning walk is perhaps the most overlooked form of exercise because it looks easy! And for the same reason, most of us prefer to sign up for expensive gyms or aerobics classes. Walking costs nothing, requires no partner or expensive gadgets, and would burn nearly the same calories as jogging does! The most important thing is to do it regularly. Walking as exercise will restore your peace of mind, and control your appetite. It is better than any weight loss pills invented by mankind!

How to Lose Belly Fat- Tips for a Flat Tummy!

We all want a toned flat stomach, but the question that comes to our mind is how to lose belly fat? Before we start, let us first find out the culprits that cause the accumulation of fat and lead to weight gain! Yes, it is your desk bound lifestyle, unhealthy food habits, and stress and anxiety that further worsens the situation! 

So how do you shape up? Incorporate these suggestions below and you will be on your way to a flatter belly in no time flat!

Cut Down on Sugars!

Cut down your sugar intake! Reduce calories by filling yourself up with protein, vegetables, whole grains, and replacing bad habit snacks with sprouts and fruit salads. Include vitamin C rich fruits like kiwi, oranges and lemon in your diet chart as these not only help in slicing off fat but also help encounter the stress and anxiety that causes ‘stress eating’.

 

Load Up on Greens!

Not only are vegetables like lettuce, broccoli and kale practically calorie- free, they are also rich in vitamins and are super filling! Munching on these at lunch time or for snacks will make you less likely to eat junk.

Hydrate Your Body!

To regulating your metabolic rate and consequently, your body's fat-burning mechanisms, drink your recommended 3-4 liters of water daily to help body run more efficiently. This would make your workouts and healthy eating efforts way more effective.

Take a Deep Breath!

When you are feeling worked up, close your eyes and take long deep breaths for about 5 minutes. Stopping work and taking conscious breaths can calm your mind and give you a rejuvenating time out. Don’t let stress creep up and leave you feeling frazzled by the end of the day, that way may lead to comfort eating.   

Sleep Affects your Weight! 

Do you know, you require 6-8 hours of sleep every night? By getting the right amount of sleep, your body and metabolism will stay regulated, keeping you and your tummy on-point.  

Time to Stretch Your Body!

Schedule a stretching break and do simple exercises from the comfort of your office chair or while you are at home! try pulling in your tummy when you are sitting or standing for a minute to strengthen your abdominal muscles. Stand up straight, pull shoulders back and walk tall!

Abdominal Crunches to Lose Belly Fat!

1. Lie on your back with knees bent and hands behind your head.  Now, lift your shoulders off the floor and curl legs towards your rib-cage  simultaneously. Slowly, return to the starting position.

2. Lie on your back, lift and bend your knees at 90-degrees. Contract your abs to stabilize torso, and bring hips and knees towards your chest. Slowly return to the starting position.

3. Lie on your back with legs extended & arms behind head to support your neck. Contract abs & lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder towards the right knee and the right shoulder toward the left knee.

Aerobics: Great Way for Weight Loss!

Aerobics: Great Way to Lose Weight!

Aerobics can be called as a dance that fuses life into the otherwise boring regime of exercising. It is performed with foot tapping music. It requires the perfect moves to match the rhythm. In today’s fast paced life, when one does not have time to ponder over things, aerobics is the only quick method to make you fit into your old jeans. 

Aerobics means 'with Oxygen', that is, when we exercise, our body utilizes oxygen to produce energy. As a result, the heart and the lungs have to work harder to continuously supply oxygen to the muscles, which in return, strengthens these organs.

Aerobics for Weight Loss

Aerobics is the best exercise for losing weight. Aerobics dissolves fat and fuses freshness in life. A 15 minute aerobic exercise promises a slim and flexible body. Although a minimum of 30 minutes are required for weight losers. Besides it also helps in maintaining a glow on the skin. A healthy skin and shapely body is the dream of every woman. Aerobics give you both!

Modern gadgets have made the life of a person easy and comfortable. But it has also added inches to his waistline because of the absence of physical labor. Our body is also a type of machinery which needs regular oiling and fueling. 

Apart from weight loss and inch loss, aerobics also strengthens muscles and bones. Many experts believe that it does not make a person bend in old age. Aerobics not only raises good (HDL) cholersterol, but also help to lower down the bad (LDL) cholesterol. this results in less build up of plaque in the arteries. Regular Aerobic exercise regime also results in sound sleep.

Aerobics for Weight Loss

However, aerobics is not recommended for heart patients and people having the problem of blood pressure, which can prove fatal for such patients. If the muscles are tired, or joints start to feel sore, or breathing becomes uncomfortable, slow down or stop to ensure that you are in a fit state for the next session. 

It’s time to get absorbed in the delirium tremens of the beats because the benefits of aerobics exercise are powerful!! Go ahead and make it a part of your fitness program to achieve overall health benefits. 

Herbal Remedies for Weight Loss

These days, Weight gain is becoming a matter of concern among the people worldwide. An unhealthy, chaotic lifestyle can have a poor impact on our health which may lead to increase in body weight or obesity. Natural herbal remedies are safe and promising in reducing weight. Let's try some of such formulations for controlling weight in a healthy manner, without any side effects-

• Pound a ginger rhizome & boil the same in water. Add to it, ½ tsp lemon juice and 1/4^th tsp black pepper powder. Have it when hot.
• Take ½ tsp of guggal powder, a tsp of ginger rhizome powder and mix in honey to make it into a paste. Administer it once a day to lose weight.
• Squeeze a lemon in a glass of bitter gourd juice and have it every morning.
• Consuming 2 cups of Green tea is also believed to shed excess fat.
• To keep a check on weight, soak a few leaves of Indian plum/ Jamun overnight. Discard the leaves & drink water in the morning on an empty stomach.
• Boil about 10 gm of triphala (a combination of equal amount of Amla, Harra & Beheda powder in a glass of water for 10 minutes. Consume it warm in the morning.
• Having a tomato or two in morning is said to be beneficial in reducing weight.
• Mix in a glass of lukewarm water, a tsp of honey with ½ tsp lemon juice. Drink it every morning and evening to lose weight.

What's Your Ideal Weight? Calculate now!

To look beautiful and stay physically fit, one must keep a check on his or her body weight! But many few know about determining ideal weight and keep a check on the same! In this post, find out the simple formula to calculate the body weight in terms of your height!

For a woman, a simple way to determine the optimum weight is to convert the height (feet &  inches) into Kg (e.g., 5’7’’ height = 57 Kg) minus 5 Kg which indicates the minimum body weight, i.e., 52 Kg. to determine the maximum permissible weight add 10 Kg to the minimum body weight.

For example:

Woman 5’ 7’’ tall= 57 Kg – 5 Kg = 52 Kg (Min. weight)

    52 Kg + 10 Kg = 62 Kg (Max. weight)

For a man, a simple way to determine optimum weight is to convert height (feet & inches) into Kg (e.g., 5’ 7’’ height = 57 Kg) add 5 Kg which indicates the minimum body weight, i.e., 62 Kg. to determine the maximum permissible weight, add 10 Kg to the minimum body weight.

For example:

Man 5’7’’ tall=           57 kg + 5kg = 62 Kg (Min. weight)

62 Kg + 10 kg = 72 Kg (Max. weight)

This simple formula is valid for all body types and whether you are small, medium or large framed, your weight should remain within the maximums. In case your body weight according to the height is not within the above ratio, add one year to your chronological age.

Source: Kennedy AJ, Fitness A way to life. Tata McGraw-Hill Publishing Company Limited

Fat Burning Spices for Weight Loss

Losing weight can be a lot easier if you spice up your food. Spices not only make your food taste good, they are also known to aid fat burning, boost metabolism, help you stay healthy and fight off other health risks. Spices help stabilize blood sugar by controlling insulin levels in the body. When blood sugar is stable, you are more likely to burn fat and not store calories as excess weight.

Spices are the best antioxidants and have powerful anti-inflammatory, antibacterial, antiviral, and anti-fungal properties. For all the good reasons for health, why not add these top five fat-burning spices to our diet and ramp up weight loss as well. In the following post, learn about the spices that have been known to help in weight loss and get you to your goal in a healthy and happy way.

Cinnamon: This ancient spice has one of the highest antioxidant levels of any spice. A study published in Diabetes care (2003) showed that 1/4^th  tsp to 1 tsp daily of cinnamon helps metabolize sugar up to 20 times better than without cinnamon, hence boosting the body’s weight loss ability as well as controlling diabetes! Because cinnamon balances blood sugar levels it has the added advantage of stabilizing mood and energy levels as well as lowering LDL and triglyceride levels. (but remember, cinnamin contains coumarin, a chemical which can lead to liver damage if consumed in large amounts). 

Cloves: Cloves are another one of the spices that have been appreciated for their help in speeding up metabolism and increasing weight loss. Clove consumption is said to increase glucose metabolism, thus lowering blood glucose levels, helping the body regulate insulin levels & in turn keeps diabetes at bay. Also, cloves have antibacterial, antifungal and antiseptic properties. 
The active compounds in cloves, eugenol and isoeugenol, possess both anti-inflammatory as well as antioxidant properties.  Furthermore, cloves help maintain cardiovascular health, improve blood circulation, relieves flatulence and indigestion. These are also known to boost energy level and relieve stress.

Turmeric: Turmeric is one of the popular spices of the Indian kitchens. It contains beta-carotene, an antioxidant that helps protect liver from free radical damage, while helping body metabolize fats by decreasing the fat storage rate in liver cells. 
Studies suggest that Curcumin, a yellow-orange pigment found in turmeric, has antioxidant and anti-inflammatory properties, which helps protect the brain against damage, slows down the development of Alzheimer and Parkinson’s disease and prevents heart diseases.

Ginger: Research studies suggest that ginger has fat burning and metabolism accelerating properties which can burn the body fat. Also, this fat burning spice has been found to contain satiating properties that helps keep a check on over-eating! Ginger tends to increase the pH value of stomach acids, thus reducing the rates of gastric secretions and accelerating the activity of the enzymes necessary for digestion. 
Furthermore, ginger reduces triglyceride and cholesterol levels and thus helps in improving cardiovascular health. It elevates the levels of high density lipoproteins and lowers the risks of stroke and heart attack by improving the blood circulation.

Black pepper: The main component of black pepper, piperine, is said to boost fat metabolism by inhibiting differentiation of fat cells in the body. studies suggest that piperine has anti-obese properties and reduces triglyceride, total cholesterol, VLDL and LDL levels, and increases HDL cholerterol. These results also show that piperine can help in weight loss and management. This kitchen ingredient is also beneficial in diseases like cholera, diarrhea, and other gastrointestinal problems.

Chillies: Eating chillies can make you lose weight by stimulating the metabolism, improving circulation and warming the body. Chillies in moderate quantities induce 'Thermogenesis' that promote sweating, which is a cooling mechanism of the body to combat heat.
Capsaicin, a component found in chillies, is responsible for this effect as it stimulates certain receptors in the central nervous system to create the heat producing effect. Additionally, chillies help relieve nerve pain and boost energy levels as well.

Yoga for Weight Loss

Practicing yoga regularly offers various health benefits by building strength & improving the mental and physical well being. Yogic exercises tend to tone up the muscles, help balance our body and improve body posture. Yoga can also help lose weight by bringing you to a better in tune with your body, improving sense of well-being and encouraging a healthy lifestyle.

Some yoga poses, when performed correctly, massage the endocrine glands and the digestive system which improves digestion. Yogic asanas are believed to regulate the desire to eat. Regular practice can give you a valuable body consciousness that would help you eat less and the right kind of food. Listed here are some of the benefits of yogic exercises for weight loss-

• Surya Namaskar (Sun salutation) is an intelligent yoga practice that without stressing the nervous system or causing fatigue helps lose weight. This cycle of asanas gets the heart rate up for a very short burst and then drops it right down, then getting it up and then dropping it down.

• Bhujangasana (cobra pose), Dhanurasana (bow pose), Chakrasana (wheel pose) and Matsyendrasana (spinal twist) are certain backbend yoga postures that strengthen the liver and help it carry out all the essentials body functions as detoxifier, purifier and cleanser.

• Sarvangasana (shoulder stand) followed by the Matsyasana (fish pose) keep a check on the functioning of the thyroid gland which is known to regulate our metabolism. Many people who suffer from weight gain have hypothyroidism. These postures help to correct this dysfunction.

• Yogic asanas such as Paschimottanasana (seated forward bend) and Janushirasana (head to knee pose) maintain the pH balance of the body. If the body pH is low (i.e., acidic), then the body tends to protect itself from the acid by storing fat and using it as a buffer. This is dangerous as accumulation of fats within the veins and arteries would lead to a condition known as arteriosclerosis.

• Asanas such as Savasana (corpse pose) and Viparita Karani (legs up the wall) relax the nervous system as these help cope up with day to day stress and anxiety. This further, helps those who indulge in ‘stress-eating’ habits which lead to weight gain.

• Paschimottanasana (seated forward bend) and the Anjaneyasana (lunge) asanas create warmth in the body through generating internal heat by creating nerve tension. This heat burns up the visceral fat as well as the subcutaneous fat which helps lose weight.

• Bakasana (crane), Pincha Mayurasana (feathered peacock), Tolasana (scale pose) and Chaturanga (plank) postures engage every muscle of the body into work and help burn fat. 

Easy Tricks to Lose Weight!

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. So, if you need to lose weight, what should you do? To lose weight, you need to get your body to use up the stored fats and the most effective way is to reduce the amount of calories you eat and increase the levels of daily activities. Find here some of the easy tricks to keep a check on your weight!

• Eat at the same times every day. Try adding foods to your diet instead of subtracting them. Add in healthy foods you really love, like deep-red cherries, juicy grapes, etc. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces. It isn't at all difficult.. is it?
• Instead of making high calorie meals for the family and low calorie for yourself, make only one meal. Weight loss is easier when everyone's eating the same thing and you're not tempted to taste calorie rich food in the other plate.
• Drinking a glass of water before a meal helps watch what you eat! You won’t just hog everything, since you wouldn't feel ‘so hungry’. Water is a no calorie drink that keeps a check on the body weight. Also, keeping your body refreshed with plenty of water may also help your workout as it keeps body well hydrated!
• One of the easiest ways to cut down on fat intake is to switch to lower calorie foods. While trimming fat calories, one should keep an eye on boosting fiber as it helps you feel satisfied longer.
• Serve your meals on a small plate! While a small portion served on a large plate can leave you craving more, a smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it. Not only does the pleasure last longer, but your body has time to register the food you've eaten.
  
• Take the stairs every chance you get. Crank the music the next time you mop or vacuum. It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt. Other simple ways invigorate muscles can be riding bikes, swimming, hiking, washing the car, cleaning rooms, playing Frisbee or chasing the dog around the yard.
• Try dancing to the music or enjoy watching your favorite TV show while pedaling your stationery bike or walking the treadmill. Aim for at least 15 minutes and if you get really engrossed, you just might outlast the last survivor.

Weight loss is a journey guided by our unique needs, so hook into what works for you and do it! Finally, be patient and you may find your way to sweet weight loss success. Good Luck!

Papaya: A solution for Weight Loss?

Papaya has been proven natural remedy for various health ailments. Fruits are spherical or pear-shaped having yellow skin when ripe. The flesh is bright orange, with small black seeds clustered in the center. The ripe fruit is juice and sweet that makes it delicious and extremely enjoyable! Though papaya is believed to be native to Southern Mexico and Central America, today it is cultivated extensively all over the tropical regions.

In traditional medicine, papaya seeds are anti-inflammatory, anti-parasitic and analgesic, and are used to treat stomachache and ringworm infections. The fruit is low in calories (39 calories/100 g) and contains no cholesterol; however, is a rich source of antioxidant nutrients such as carotenes, vitamin C and flavonoids, the B vitamins, folate, pantothenic acid, minerals such as potassium, magnesium, and fiber. These nutrients also colon cancer, atherosclerosis, infections, colds and flu. The vitamin A, C and E content of papaya are said to offer protection against heart diseases.

Papaya is rich in nutrients and can benefit several different health concerns, including weight loss. Papaya is a low calorie fruit with high fiber content. Eating a bowl of ripe papaya as mid time snacks would help you feel full for a longer period of time. This keeps you satisfied, curbs the hunger cravings, and keeps you from overeating. 

Papaya fruit contains soft, easily digestible flesh with a good amount of soluble dietary fiber that helps to have normal bowel movements and cures constipation. The digestive enzymes papain and chymonpapain found in papaya are known to cleanse your digestive tract, further supporting fat loss. One can enjoy eating the ripe fruit or unripe papaya fruit can also be cooked and consumed.

Natural Weight Loss Tips!

In the era of commercialization, we find various weight loss pills, anti-cellulite products and expensive fitness gadgets popping up on the internet and television screens, but these can only cause frustration and may prove detrimental to our health. Natural herbal remedies are safe and promising in reducing weight.

Eat a Balanced Diet

A balanced diet and any form of exercise plays a vital role in reducing as well as maintaining a normal weight. One should eat a diet good in green vegetables and fresh fruits. Some of the fat burning spices such as black pepper, long pepper, mustard, ginger, cinnamon and cayenne should be added to the meals or used in preparations. 

Fish like tuna & salmonare high in Lectin, a protein, which helps improve metabolism and aids fat loss. Reduce the intake of salt & carbohydrate rich, high calorie foods (eg. rice, potatoes). Having vegetable soup or eating papaya at dinner time is helpful in reducing weight. Eating a cabbage salad also helps reduce weight as tartaric acid, an ingredient in the vegetable is known to inhibit conversion of dietary sugar to fat.

Follow any Form of Exercise Regularly

Along with diet, regular exercise is quite beneficial. Brisk walk, skipping a rope, jogging, aerobics, yoga and pranayam (yogic breathing exercises) are among few exercises that can be of help to attain a healthy weight. Also, one should eat slowly as it satisfies hunger with less food, thereby reducing calorie intake. Drink plenty of water (3-4 litres/ day) as it has no calories and reduces hunger.

Natural Remedies for Weight Loss

Along with a balanced diet and regular exercise regime, do try some of these natural herbal remedies for controlling weight in a healthy manner, that too, without any side effects.

• Squeeze a lemon in a glass of bitter gourd juice and have it every morning.
• Boil about 10 gm of triphala (a combination of equal amount of Amla, Harra & Beheda powder in a glass of water for 10 minutes. Consume it warm in the morning.
• Consuming 2 cups of Green tea is also believed to shed excess fat.
• To keep a check on weight, soak a few leaves of Indian plum/ Jamun overnight. Discard the leaves & drink water in the morning on an empty stomach.
• Take ½ tsp of guggal powder, a tsp of ginger rhizome powder and mix in honey to make it into a paste. Administer it once a day to lose weight.
• Mix in a glass of lukewarm water, a tsp of honey with ½ tsp lemon juice. Drink it every morning and evening to lose weight.
• Pound a ginger rhizome & boil the same in water. Add to it, ½ tsp lemon juice and 1/4^th tsp black pepper powder. Have it when hot.
• Having a tomato or two in morning is said to be beneficial in reducing weight.

Remember Folks, losing weight isn't a mysterious process… it’s a matter of burning more calories than we eat! 

So get going! All the best!