Showing posts with label weight loss tips. Show all posts
Showing posts with label weight loss tips. Show all posts

Aug 21, 2014

It's Time to Break Some Weight Loss Myths

There are so many theories on weight loss. But its very important to know how various foods are important for us and it's not wise to just remove them from our diets just because we want to loose weight. Understand the weight loss myths before you fall in the trap. Good health is the key to healthy weight loss.

Some of the common myths:
  1. Avoid carbohydrates if you want to loose
  2. Dairy products are fattening
  3. Banana can make you put on weight
  4. Potato is a Big No!
  5. Alcohol makes you gain weight
  6. Non vegetarian food is fattening
  7. Skipping meals will help in loosing weight
  8. Avoid Fats
Complex carbohydrates are not fattening. Plus it is unhealthy to opt for low carb diet and indulge in protein. It will only lead to other health problems. For weight loss, include high fibre carbohydrates brown rice and food prepared with whole grains. Fibre helps to flush out excess cholesterol and improves digestion.

Theory goes that carbs break down sugar and starch into simple sugars or glucose, it is then absorbed into the blood cells with the help of insulin. But insulin prevents the breakdown of fats and the body uses the sugar for energy. The no carb diet or low carb diet theory goes that, if you avoid carbs you will utilise fats for energy. This process helps you to lose weight.

But no carbs diet can increase your chances of developing heart diseases even though you may be losing fat. In a no carb diet, fats are used for energy but in the bargain you are adding pressure to your heart with the excess consumption of fat. In the long run, no carb diet will increase cardiovascular diseases. Hence, doctors recommend that you find a healthy option for weight loss.

Dairy products are not fattening
Dairy products are nourishing. They are rich in proteins, fats, vitamins and minerals. On the whole, if a diet is poor i.e. rich in fatty foods then that can result in weight gain. Chances of gaining weight only because of having dairy food is moderately less."

Banana is ideal for any weight loss programme
With a glycemic index of just 54 and with rich fibre, vitamin C, potassium, manganese, vitamin B6 and essential amino acids, bananas are a cut above ordinary snacks. The only way you'll gain weight by eating bananas is if you eat half a dozen without exercising. Also, bananas contain pectin and resistant starch which leave you feeling full for longer.

Potatoes Size and Quantity Does Matter
1 large potato (260gms) will have 278 calories and 63 grams i.e. 21 percent of carbohydrates. But Indian markets you will find medium or small potatoes. Calories from potatoes result in weight gain only if taken regularly in large amounts. It is also important to take into account the preparation of the potatoes.

Wrong Habits with Alcohol makes you Gain WeightAlcohol by itself does not make you gain weight. But it your snacking habits along with drinks that can add kilos. Having the right food with your drinks is the biggest way to fight weight gain. One way to do it is have your dinner before heading out or you can have unsalted nuts.

Selection of Protein is very ImportantIt is believed that chicken and red meat is fattening. But if you leave out the fat and consume only the lean meat it is healthy and rich in proteins. It is also important to take into account how you prepare non vegetarian food - deep frying the meat will only make it rich in calories. You should have grilled or steamed option.

Skipping Meals is a Big No!Avoid skipping your meals. Skipping meals leads to binge eating, you may be able to sustain it for a short while but eventually your willpower will give way to pure and natural hunger. Therefore carry nuts or other healthy snacks to keep eating and make sure you eat nutritious filling meals and Don't starve.

Fats is Important!Any diet, which is low in carbs, has to be high in fats, as that is the source you are going to use to draw energy from in the long run. Your body does not differentiate between stored fat and fat that has just been consumed, so once it switches to fat burning mode (which happens with a drastic reduction in carbs), it will rely on burning fat for energy needs.

So the rule is to follow 80:20 rule for weight lossThis rule says that if you're good 80 percent of the time you can let go for the rest 20 percent. For ex, if you cut down on processed foods and order grilled chicken on an evening out, instead of the usual chicken pizza, then you can reward yourself by ordering that glass of wine. A dessert, however, will tilt the equation more towards 70 - 30 and anything beyond that means that you are hampering your weight loss goals. The idea is that not everyone can be perfect 100% of the time.

So Important Rules of the Game- Choose a weight loss diet plan judiciously that includes a balanced diet.
- Follow a diet plan which is recommended by a professional.
- Do not fast or starve yourself or follow a crash diet.
- Do not indulge in overeating or emotional eating.
- Do not forget to have breakfast daily.

Some Popular Cookbooks you can Buy!





Mar 21, 2012

7 Foods That Affect Weight Loss

According to NIH statistics about 133.6 million or two-third of Americans were overweight or obese in 2006. Being overweight is linked to several health maladies such as heart disease, type 2 diabetes, cancers and high blood pressure to name a few.

Foods, while not the only reason contributing to excess weight gain do have a significant role to play. Other means used achieve weight change include whole food supplements, weight loss pills, physical exercise, dieting etc.

The following is a run-through of how some edibles affect weight loss or weight gain.

1. Calcium – Increasing the intake of calcium can set-off weight loss. This is the conclusion of a study that included a 15-week weight loss program, at the end of which the obese participants who consumed calcium tablets lost about 6 kg, while those who didn't lost just 1 kg. However, this worked only in people whose diets were deficient in calcium (British Journal of Nutrition, April 2009).

2. Chewing Gums – Sorbitol is the main ingredient in many sugar-free chewing gums, and it is also associated with dangerous weight loss. This was discovered after studying two patients who suffered chronic diarrhea, abdominal pain and too much weight loss, which was pinned down to eating too many chewing gums with sorbitol (British Medical Journal 'BMJ', January 2008).

But in another study, chewing gums reduced weight in a seemingly harmless way. Eating a chewing gum before an afternoon snack led to reduced food cravings via promoting fullness, and an overall reduced calorie intake, up to 25 calories. (A research presentation, 2007 Annual Scientific Meeting of The Obesity Society)

3. Grapefruit Diet – Simply supplementing your diet with grapefruit and grapefruit juice can lead to weight loss. The participants in the study who ate just half a grapefruit with a meal lost 3.6 pounds. Further, drinking grapefruit juice had a similar effect, with the participants losing 3.3 pounds ('Grapefruit Diet' study, Nutrition and Metabolic Research Center at Scripps Clinic, 2004).

4. Fructose – A reduced intake of fructose can aid weight loss. Fructose is a kind of sugar that can be quickly turned into body fat. Fruits are a good source of fructose, but so are many processed foods and the sweetener high-fructose corn syrup or HFCS, which is used in many processed foods. (Journal of Nutrition, July 2008).

5. Beverages – There's a stronger link between liquid calorie intake (e.g. beverages) and weight change than is between solid calorie intake (e.g. bread) and weight change. And that a reduction in liquid calorie intake is positively associated with weight loss (American Journal of Clinical Nutrition 'AJCN', April, 2009).

6. Dairy Products - Dairy products don't help people lose weight. This was the conclusion of evidence collected from 49 clinical trials from 1966 to 2007 that tested whether milk, and dairy products had an effect on body weight and BMI (Nutrition Reviews, May 2008).

7. Eggs - When two eggs were consumed for breakfast, as part of a reduced-calorie diet, the weight loss in overweight adults more, compared to those who ate a bagel breakfast containing an equal number of calories (International Journal of Obesity, August 2008).

Since, it's well-known that excess body weight is associated with many diseases, it appears profitable to invest time and money in weight loss, at least it's better than spending money on medical drugs used to treat excess weight related disorders.

Jan 31, 2012

Why a Healthy Breakfast is Important to Lose Weight?

Most of the overweight people tend to skip meals. Breakfast is the most easier meal to be skipped. Everyone is in a hurry. We do not have time in the rushing hours of morning to listen to demands of our body. Hunger can be easily suppressed at this time of the day. This is a simple fact- you eat less, you weigh less but is it that simple? Do you really lose weight by not having breakfast, leave alone a healthy breakfast? Let us find out why mom (even ancient Ayurveda practitioners) used to say- Breakfast is the most important meal of the day!

What Does Breakfast Do?

Just try to take out the average time of your meal gap everyday. Suppose you eat between 8 to 9 pm every night and then wake up between 6-7 am in the morning, you have already not eaten anything for about 10 hours. Your body needs to recover from this brief period of starvation (thus the name breakfast) but then you skip your breakfast and have your lunch between 12-2 pm (depending upon the work load at your office). Now the meal gap has gone up to 16-17 hours. Till now you have not supplied the fuel to your body that keeps you running throughout the day. This might backfire on you because skipping meals almost always leads us to overeating. Now try to remember, did you had anything in between- not having breakfast and lunch? May be a handful of peanuts or popcorn, shared sandwich with colleagues, a number of tea or coffee (with all those teaspoons of sugar)? These things that seem to be little in amount, contain lots of calories and fat.

  • Breakfast, in the first place stops us from having junk food in between. It provides us with glucose- the fuel that keeps our motors running. Our brain and nervous system need glucose to work- for walking, speaking, stretching and for all activities.
  • When we eat early in the morning and gather the fuel right at the start of the day, we ensure that we use  it up all. It speeds up our metabolism You will work for the whole day long and burn up your calories. Just imagine, not having a breakfast but having a rich dinner after which you will go to sleep. How will you burn up all those calories gained from delicious dinner? It will all be stored as fat in your body.
  • Breakfast ensures that we do not consume lots of calories during the day. If you will not feel hungry, chances are you will not eat those popcorn, chocolates, and in between snacks and avoid those calories.
  • An early meal also increases the leptin output of our body. Leptin is a hormone that suppresses appetite. Eating a wholesome meal early in the day ensures leptin production in our body. Researchers at the University of Texas, El Paso, studied the food diaries of 586 men and women and determined that the more food people ate in the morning, the fewer calories they consumed in an entire day.
These are enough reasons to be convinced about the importance of breakfast to lose weight. Eat your breakfast right and lose weight. Know some more tips on water weight loss

Feb 6, 2010

Ayurvedic Weight Loss

How to reduce weight? This is the question asked by millions of people world over with the increasing menace of obesity. Every one seem to be targeted at weight loss- going on diet, exercising, adopting detox diets, fainting with nearly no food for days- and still regaining weight as soon as they resume their old food habits or stop exercising. Ayurvedic weight loss is a very scientific approach towards weight loss. It believes that every body has different constitution based upon three doshas- Vaata, Pitta and Kapha. Therefore, each body needs to take and avoid food items on the basis of their doshas and ayurveda body types The Kapha body type is most vulnerable of being obese. However, it does not mean that the other two body types can not become overweight.

How to Reduce Weight Naturally?

Ayurveda advocates a realistic look at your body type when trying weight loss. It does not say to punish or devoid the body of its due nourishment ( as when we spend days together by just having three glasses of vegetable juice in a day). Ayurveda teaches to know one's body then bringing all its systems in synchronization. It guides the mind's and body's ability to regulate themselves by calming the nervous system, enhancing the digestive fires, and regulating the storage of energy and fat. The main things to do when trying for weight loss include-
  • Eating according to body type- foods that are complementary to your body type.
  • Exercising- not only body but also the mind (that is exactly what we do when doing Yoga)
  • Discipline in eating habits- right quantity of food at right time.
  • Strengthening the digestive capability through food habits and exercise.
  • Using herbs and home remedies for weight loss (instead of anti obesity drugs that suppress hunger)
If you too are trying hard for ayurvedic weight loss read

Obesity: Natural Herbs At Your Rescue

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