Weight Loss Meal Is About Optimum Nutrition, Not A Diet.
When you are trying to lose weight, then one word always comes to mind, its diet. For weight loss, there are lot many diets.
While following a diet, many things come to list like; cutting down the calorie, avoid fat, eliminating an entire food group from the meal. The major target is to lose weight, without giving any thought about its positive or negative effect on health.
Trying many of these diets push you back from reaching the goal. For a successful weight loss, it’s important to consider Optimum nutrition over any diet plan.
Optimum nutrition isn’t like other diet plans; you will enjoy it and get the result.
A diet prepared for a weight loss goal, often lack few nutrients and have many restrictions on what and how much to eat. Many people try to follow such diet with a long list of restrictions but quit it.
Don’t worry if you have tried any such diet and failed to complete it. It’s quite natural to quit such a diet.
There are many process and functions that body control. During every process, the need for nutrients differs. With the need of many nutrients, there is nutrient deficiency when your diet lack any food group.
For weight loss, it’s important to get enough nutrients that help to keep the metabolism level high.
Metabolism is chemical reactions that maintain the living state of cells and organism. It handles the breakdown of nutrients that provide energy to synthesize new protein, nucleic acids, and much more. It controls the fat burn, fat storage, and energy supply which is responsible for weight loss or weight gain.
A poor nutrition interferes with metabolism process that slows it down. With continuous nutrient imbalance, metabolism slowdown leading to unhealthy weight gain. Depending on the nutrition deficiency other health concerns arises like a weakened immune system, lower level of new cell development, a decrease in energy level and increased in many other diseases.
There are many weight loss diet that makes assumptions on every nutrients and food types. Limiting some nutrients or skipping some food types are said to be helpful as they were leading to increased calorie intake and weight gain.
People are scared of those nutrients or food types, making it easy to convince them to follow any diet that has a slight chance to help in losing weight. They skip a meal, try products like meal replacements or shakes and start believing the things that aren’t scientifically proven.
A role of a healthy diet or optimum nutrition:-
- Build and sustain more energy throughout the day
- Build lean muscle
- Keep your immune system high so that you can handle daily stress
- Help to improve overall health and protect you from a number of diseases
- Contribute to lose weight and maintain a healthy weight
- Recover faster from any exercise or training
These are few principles that every healthy diet or optimum nutrition follows. If you want to follow any of that diet, first check out whether they provide you the benefits in the list above.
The optimum nutrition in not only for people trying to lose weight, but it’s also even for people who want to maintain a healthy weight, improve their strength and energy for exercise or any physical activity.
Healthy nutrition is making right diet choice, balance nutrient intake, better food choice and to follow a healthy habit. There are a lot more things that can be done to bring lasting changes within a limited period. You don’t have to struggle for long without noticing any worthy changes.
As you start following a healthy diet and a healthy habit, you will feel the energy difference within a few days. With an increase in energy level, the body starts to kick metabolism, and other processes start to gain pace. Within a few weeks, you will start noticing a better energy level and the difference in weight.
When you look at every diet, they all have a single goal, and it’s weight loss.
But a healthy weight loss is to improve your body functions, meet nutrition needs, protect from diseases, promote weight loss and help to maintain a healthy weight for long.
An optimum nutrition starts with knowing the healthy and unhealthy nutrition. It will help you to make a better nutrition, food and diet choice.
Similar like nutrition, fitness routine plays a significant role in quick and healthy weight loss. For weight loss, nutrition will play the major part in nourishing and maintaining a healthy weight, while fitness will help to get in the best shape.
The fitness routine is the most important part of a healthy lifestyle. Without adding a fitness routine, it will be tough to get a well-toned body.
There are lot many reasons to indulge in fitness, like an increase in energy level, boost happy hormone, improved brain functions, controlling food addictions, etc. A fitness routine shouldn’t be boring; you can enjoy it. With a better plan, you will surely enjoy and get benefit from the weight loss journey.
If you want to lose weight or stay fit and healthy, you need to have a proper balance in nutrition and fitness. Both will nourish and shape you to live a healthier and happier life.
Learn the best way to adopt both in your daily routine.
And Best of Luck for Your Weight Loss and Health Journey.
Part 1 – Nutrition Guide For Weight Loss
It always seems impossible until it’s done. – Nelson Mandela
Nutrition is quite a long topic and the most important one, whatever may be your goal.
Want to build muscle, lose weight, gain strength, excel in sports or maybe gain perfect health, all comes by following healthy nutrition. The nutrition needs will change as per your goal.
Foods provide the energy required for daily activities, cell and organs function.
Nutrition is divided into two part:
Macronutrient: Macronutrients are the nutrients that body need in large quantity as the part of your daily food. It’s calculated in larger units.
It is required in large quantity to provide energy, repair and build cells and tissue, and plays other roles in a various way.
Macronutrients consist of carbohydrate, protein, fat, fiber and water.
Micronutrient: Micronutrients are the nutrients that body require in small quantity as compared to macronutrients.
Though required in small quality, you shouldn’t neglect its intake. Vitamin and minerals are the micronutrients playing many roles like improving immunity, building blood cells, and much more.
If you are eating healthy foods, then micronutrients come handy with macronutrients.
Approximate calories of various macronutrients
- Protein: 4 calories/gram
- Carbohydrate: 4 calories/gram
- Dietary fiber: 1 calorie/gram
- Dietary fat: 9 calories/ gram
- Water: 0 calories/ gram
Dietary fat contains twice the amount of calories than protein and carbohydrate. With a high amount of calories, you don’t need a large amount of fat as compared to protein and carbohydrate.
Protein and carbohydrate both gives an equal amount of energy but don’t be confused with intake proportion. To break down protein, the body burns more calories as compared to carbohydrate.
Dietary fiber (a type of carbohydrate) provides low calorie as compared to other nutrients, and it also burns more calories as protein.
The last and most important macronutrient that you can’t miss from your diet is water.
All these nutrients are required for major functions. To follow a healthy diet you need to eat healthy food and the right amount. Eating healthy food in an excess quantity won’t do any good. Depending on the intake of any food or nutrient, makes it healthy or unhealthy, while few foods are not healthy even in low quantity.
Healthy And Unhealthy Nutrition
Apart from macronutrients and micronutrients, it’s further divided into healthy and unhealthy nutrients.
Healthy Nutrients: Nutrients naturally available are known as healthy nutrients. They are healthy as they are available in combinations that cut the negativity of single nutrient.
Fruits contain simple sugar but are loaded with fiber, vitamin, and minerals.
Unhealthy Nutrients: Nutrients processed and available in simple form are unhealthy, as they don’t provide any real nutritional value.
You can consider fruit juice as it’s processed and you miss the important nutrient fiber, that prevents quick sugar rise.
You can also consider food to be healthy or unhealthy depending upon its quantity and how you use it.
For better health and to lose weight fast you need to make a better choice of food you eat. Managing your food intake, you can avoid any health problem.
You can consider food or meal is healthy when it provides:
- Combination of multiple nutrients
- Provides energy for longer
- Improve satiety and prevent craving for longer
- Contain Different food types
There are many nutrients, and its quantity differs from every food type. To get an optimum nutrient dose, you need to eat each type of food.
Many people skip fruit as its loaded with sugar but they are missing vital vitamin and mineral those fruits provide. The real problem is not the fruit, but it’s the processing. Whole fruit contains fiber that balance sugar level, making it healthy. So you shouldn’t quit fruit to lose weight.
Missing certain types of food is the real problem that you need to avoid. If you are planning to avoid certain food type then you can surely try to avoid processed food that is loaded with sugar and unhealthy fat.
You might have noticed that few people have healthy weight without giving extra effort than you might be giving. The reason is, they are enjoying every type of foods like fruits and vegetables, whole grains, nuts and seeds in their daily meal. By including all these foods, they might be eating more, but it shows a positive result. It isn’t always the right amount of food, but it also depends on the type of food you are consuming. When you make a perfect balance between these two, you stay in perfect health, and weight loss goal won’t be tough.
To make a decision of food you need to explore the right nutrition as per your need. It will also give you a better idea of healthy as well as unhealthy nutrition.
Protein – Building Blocks Of Body
Setting goals is the first step in turning the invisible into the visible. – Tony Robbins
The first macronutrient you should consider is protein. It is the most popular nutrients among every fitness freaks. When protein comes in mind, then everyone assumes that it’s required for the development of cells, tissues and to build strong muscles.
Protein is everywhere from cells, tissues, bone, hair, skin and virtually in every part or organ of the body. 20 percent of the body is built from protein making it an essential nutrient for health.
While it is used to build stronger muscle and bulking up, it has many more function that you should know.
If you are planning to lose weight, then you might not miss its balanced intake. Balanced intake will stimulate the process of weight loss or fat burn.
Protein is made up of the simple amino acid group. It helps to build new cells, repair damaged cells, build stronger bone, nourish every organ and parts of the body. It also handles the production of hemoglobin that helps to transport oxygen.
Help to produce hormone and neurotransmitters, that controls vital processes of the body. Neurotransmitter support brain to connect with organs, controlling their functions. With all, it makes protein as an essential nutrient that shouldn’t be neglected. Imbalance in its intake can hinder the body functions.
Rule your mind, or it will rule you. – Horace
While losing weight, you can’t compromise on protein intake due to its requirement for hormone production. If you want your brain to function at its real potential, then you need to feed it right. Better protein intake will balance the brain hormone that will prove more beneficial while losing weight.
You can’t control yourself from eating unhealthy food if your brain doesn’t produce enough hormone that controls hunger. You might end up eating more even if you don’t want to. Losing self-control and craving for calorie dense foods are the most common reason for weight gain among people.
While you want to lose weight, it is important to manage the proper intake of protein. When you do exercise, there is micro damage to muscle tissue. You don’t need to worry because this will process makes you stronger for your next workout.
When these damaged tissues are provided with protein, it heals quickly improving strength. Higher muscle mass can also help you in losing as well as maintaining a healthy weight. Body’s energy consumption increases with an increase in muscle mass. So, higher will be the calorie burn and fat loss; helping you to lose weight without any extra effort.
There are many tips and trick that you can adapt to stimulate weight loss without extra effort. But the primary focus should be eating healthy foods. You will learn the best way to use it soon before that know all the types of amino acids that you need.
Protein is composed of one or more long chains of amino acids. These amino acids are divided into three type, essential amino acid, non-essential amino acids, and conditional amino acids.
You can go through the list of all the amino acids and its vital functions. These amino acids have quite more function, but the essential functions are listed.
Types of Amino Acid and its Functions
Essential amino acid
Essential amino acids the most important amino acids it is required in large quantity from the foods. As the body is not capable of making these amino acids, it’s important to meet the requirement through foods. Excess amino acids can’t be stored in the body, so you need to eat protein source at regular interval.
- Prevents Muscle Loss
- Provides Energy
- Promotes skin, muscle tissue and bone healing
- Prevents muscle breakdown
- Boost energy level during exercise
- Helps to form hemoglobin which transports oxygen throughout the body
- Detoxify nitrogenous waste
- Help absorbs ultraviolet light through the skin
- Improve production of red and white cells
- Balance energy supply in cell
- Helps to detoxify toxins
- Improves muscle recovery and metabolism
- It helps in muscle tissue growth it balance nitrogen level
- Effective appetite suppressant
- Promotes smooth nervous system and cognitive functioning
- Help to absorb calcium from the intestine and assist bone growth through the formation of collagen, cartilage and connective tissues
- Prevent fatigue in muscle cell when combined with vitamin C
- Support protein synthesis
- Improve cells and tissue healing
- Prevent liver and helps to treat the liver disorder
- Contributes to reducing blood cholesterol level
- Removes toxic waste from the liver
- Improve mood and helps to manage depression
- Improve cognitive functions like learning, memory, and alertness
- Suppresses appetite
- Helps in production of collagen
- Helps in production of glycine and serine amino acids
- Prevent fat buildup in the liver that causes liver failure
- Used in the formation of collagen
- Speed up wound healing or recovery of injury
- Acts like natural mood regulator have calming effects, induces sleep and fight anxiety
- Help to burn fat and improve energy
- Release growth hormone and reduce food craving
Conditionally Essential Amino Acids
Conditional amino acids are produced is limited under certain time like pathophysiological conditions like a higher amount of stress or while recovering from any major injury. During such period these amino acids are essential.
- Helps in the synthesis of creatine
- Helps in production of growth hormone
- Improves immunity, prevent infections and speed up healing
- Boost exercise performance
- Promotes heart health
- Enhance Nitric oxide capabilities
- Lower inflammation and fight aging
- Improves muscle and strength
- Supports weight loss
- Helps to get rid of toxic waste ammonia, improving the speed of recovery
- Key amino acid for brain functions like learning, memory, computational skills, logic and reasoning
- Helps to release human growth hormone (HGH) and prolactin
- Stimulates your white blood cells
- Improves exercise performance and boost muscle recovery
- Promotes immune system health
- Improve brain functions
- Helps to build lean muscle mass that boosts weight loss
- Improves sleep quality
- Stabilize blood sugar level
- Improve mental capabilities required for athletes or challenging activities
- Helps production of collagen that is responsible for healthy joints musculoskeletal system
- Contributes to building new healthy cells
- Used as muscle energy source
- Helps to produce neurotransmitter Dopamine, a feel-good hormone
- Reduce fat stored and suppress appetite
- Improve Cognitive functions even in stress, fatigue, prolonged work or while on sleep deprived
Non-essential Amino Acids
Non-essential amino acids don’t mean that you don’t require it. The body is capable of producing enough non-essential if it doesn’t get from the food source. You won’t run out these amino acids if you eat required essential amino acids.
- Prevent cells from suffering low blood sugar or insulin shocks by the rapid energy delivery
- Promotes fast muscle recovery and growth by increasing energy supply
- Supports the immune system and prevent kidney stone
17. Aspartic acid
- Assist conversion of carbohydrate into energy in the cells
- Detoxify ammonia after exercise and reduce fatigue after exercise
- Maintain healthy immunity
18. Glutamic acid
- Provide direct energy to brain cells to function at its high level, stimulate mental alertness and improved memory function
- Detoxify Ammonia and improve immune system
- Required for production of inhibitory neurotransmitter GABA
- Burn body fat, increase growth hormone and promote lean muscle growth
- Helps in detoxification and strengthen the immune system
- Helps in the healing of body tissues
- Encourage healthy liver function
- Helps produce immunoglobulins and antibodies for stronger immunity
- Helps in fat metabolism and muscle formation
- Improve brain function
- Help absorption of fats
- Lower stress level
- Improve mental performance
- Lower blood pressure and calm the sympathetic nervous system,
- Helps with insulin regulation
Roles of Protein
After going through the list of amino acid and its functions you can guess the importance of protein in your diet. It plays many roles to boost weight loss and improve health. You need to meet daily protein need from food to keep functioning of the body at peak level.
Know how protein can help you to achieve your weight loss goal and perfect health.
1. Regulate Blood Sugar To Balance Energy Level
Protein is known for blood sugar regulating property. Compared to other, there is a moderate effect on blood sugar level when you eat protein. To maintain balanced energy level throughout the day, you need to keep sugar level in balance.
There is a quick rise in sugar level after eating carbohydrate or fat rich food as compared to protein.
Low protein, high carbohydrate, and fat can increase your energy level suddenly, but the energy spike doesn’t last long.
You get quick energy rise after eating cakes, pastries, cheese or rice. These foods are breakdown quickly leading to a sudden rise in blood glucose that provides energy for a short interval of time. Within a few minutes (30-40 minutes) you will find a sudden drop in sugar and energy level.
High protein foods accompanied with carbohydrate will slow the breakdown of food maintaining the sugar level for longer. High protein foods like eggs or meat breakdown slowly allowing, a slow and continuous flow of energy for few hours.
To lose weight, it’s important to maintain blood sugar level and prevent it from sudden rise and fall.
2. High Thermic Effect of Food Increase Calorie Burn
As you eat foods, calories are used for the digestion and metabolizing the foods. This effect is known a Thermic Effect of food.
Protein has a high thermic effect than carbohydrate and fat.
Thermic effect of food (TEF):
Protein – 20-30 percent
From 100 calorie, protein release net around 70-80 calorie.
Carbohydrate – 4 percent
From 100 calorie, carbohydrate release net around 96 calories.
Fat – 2 percent
From 100 calorie, fat release net around 98 calories.
High protein intake has found to boost metabolism and calorie burn up to 80 to 100 per day.
While comparing the data, it might not look that major, but for the long run, every calorie will count. With lower calorie out, protein can help to burn excess fat stored and contribute in maintaining a healthy weight.
3. Protein Helps To Gain Lean Muscle To Burn Calorie
While trying to lose weight you surely have come through calorie restriction, said to be efficient and fastest way to lose weight.
It’s believed that restricting calorie intake will force the body to burn fat as the source of energy. It’s true that the body will burn excess fat, but it also damages muscle cells during the process.
You might notice the change in your weight but, you will be at risk of losing hard gained lean muscle mass that you have struggled for a long time.
Increasing protein intake in your diet with carbohydrate and fat will help you to lose weight as well as prevent muscle loss.
By adding protein, you won’t have to restrict your calorie intake. With the increase in protein, metabolism increases that help to manage calorie and provides a continuous supply of energy.
To maintain a healthy weight or to lose fat quickly it’s important to support a healthy metabolism.
High protein with low (required) carb and fat will help you to manage calorie without going for calorie restriction. Your calorie intake will be the same but from another source. While losing weight, it is important to make a better food choice. If you add high protein in the meal, then you will lose more pound than who don’t.
Don’t try to restrict your calorie intake, make better food choice and adjust as per your need.
4. Greater Satiety That Prevents From Consuming Excess Calories
If you want to lose weight without much effort then, you need to eat foods that provide satiety.
Protein-rich foods provide more satiety than carbohydrate and fat rich food.
Eating sugar and fat rich food makes you feel good when you eat. A few minutes later body lack energy that makes you eat more, increasing your calorie intake.
While protein takes longer to digest and there is a steady flow of energy for hours, it prevents unwanted craving for food or calorie. With a steady flow of energy, you won’t feel any need to eat for hours, a reason why protein is helpful in weight loss.
Including high protein in every meal cut craving and desire to eat unhealthy food throughout the day and also prevent late night snacking.
You can relate this benefits with hormonal changes that occur due to high protein intake. High protein intake increases the level of satiety (appetite-reducing) hormones GLP-1, peptide YY, and cholecystokinin while reducing ghrelin (hunger hormone).
While carbs and fat decrease satiety hormone and increase hunger hormone. With interference in hormone, it becomes tough to stay on any routine. But you can make a better choice and leave the rest for your body to handle it.
5. Protects from Multiple Diseases
Now the most important part missed while trying to lose weight, its optimum health.
There isn’t any real benefit in losing weight while compromising with your health. You can lose weight as well improve your health by following a healthy diet.
Protein is essential macronutrients, responsible for the formation of bone, skin, tissue, cartilage, hair, blood and hormone. With the right nutrient supply, these functions are managed properly.
While protein protects from many chronic diseases like diabetes, cardiovascular diseases, and osteoporosis.
By including protein dense food, you will lose weight as well as improve your health.
How much protein do you need?
The requirement of proteins depends on a few things like:
- Daily activity level (sedentary lifestyle vs. busy lifestyle)
It can be from 0.8 – 2 gram/kg depending from person to person. It was found that calorie from protein intake should be around 30 percent.
The safe range of protein intake is said to be 15 – 25 percent. But according to the dietary guideline of America calorie intake range should be 10 – 35 percent.
Protein need depends on the rate of muscle damage, cell formation, and energy expenditure. People involved in intense training need a high amount of protein than, people doing sedentary work.
Age also matters with protein intake. A growing child needs more protein than older age people. To know the best dose, you can manage the calorie intake from protein source.
- Sedentary work – 0.8-1 gm/kg
- Build Muscle – 1.5 – 2.2 gm/kg
- Endurance Athlete – 1.2 – 1.4 gm/kg
To get the maximum benefit of protein you need to eat protein at regular interval. By including protein in every meal, the body will receive a continuous supply of amino acid. It boosts recovery, increase satiety, burns calories and provides energy for other functions.
Carbohydrate – Source of Energy
It does not matter how slowly you go as long as you do not stop. – Confucius
Another macronutrient required in large quantity is carbohydrate. Carbohydrate is most feared nutrient among people trying to lose weight and fitness freaks. But the thing is the opposite with carbohydrate.
Carbohydrate is an important source of energy for the body. It is important as it helps to restore energy level quickly compared to protein source.
There are three types of carbohydrate that food provides. Consuming right carbohydrate as per situation is key to perfect health and weight loss.
For a weight loss goal, it’s important to understand the importance and need of any particular carbohydrate. All these carbohydrates are essential, if you use it in the right way, then it won’t do any harm.
The real threat with carbohydrate is when consumed in excess amount than required. Modern days disease like diabetes and cardiovascular has increased due to excess consumption of carbs.
Problems are also rising due to consumption of processed carbohydrate that is easily available. You can’t consider processed carbohydrate in your diet as they are altered and lack other macro or micronutrients.
To explore further, you need to know how carbohydrate works making the concept clear about health effect after consuming it.
How do Carbohydrates work?
When you eat carbohydrate, the body breaks down into a simple form of glucose(sugar) to use as energy source. With the change in the sugar level pancreas produces insulin that helps to balance sugar level in the body.
For a healthy body and best performance, it’s crucial to make a perfect balance of sugar in a safe zone.
The sugar released from carbohydrate is used as energy; while the remaining sugar is stored in cells and liver in the form of fat. Insulin handles all these sugar storing processes in cells and liver.
As there is a sudden spike in body sugar level, insulin is released to store excess fat that is not utilized.
During these time, it’s important to eat slow energy releasing carbs that provide energy without raising sugar level. As energy is released slowly, there won’t be any need for insulin, preventing storage of sugar in the form of fat.
All the health concern has raised due to the sudden rise and crash in energy level. To manage healthy sugar level and prevent storage, you need to make a healthier choice as per need. If you manage to balance nutrient intake, then you might not need to produce insulin.
There are three types of carbohydrate, know each of them to get the most from it. By knowing each one in detail, you will be able to make the right choice for your weight loss goal.
A complex carbohydrate is complex in nature as its name; it breaks down slowly to release energy without increasing glucose level. As it releases glucose slowly for an extended period, there won’t be a surge in blood sugar level. With low or no surge in glucose level, insulin won’t rush to store excess glucose in storage.
A complex carbohydrate is energy dense nutrients but they break down slowly to keep energy level in balance.
Glycemic Index (GI) is raking for a carbohydrate on how it affects the blood sugar level.
Carbohydrate that break quickly have high GI from 90-100, while those who break slowly have low GI between 55 or less.
For a weight loss, you need to choose food with a low GI. To fuel energy during or after an intense workout, you need high GI food.
A complex carbohydrate has a low GI, so it’s perfect for pre-workout, weight loss or weight management meal. You can eat it, and there will be a continuous flow of energy throughout the day.
As these carbohydrates are healthy to consume, but it doesn’t mean that you can consume it in large amount. Excess consumption in any form will force the body to store it. To maintain a healthy dose, consider when and how much you need.
Simple carbohydrate is simple in nature as the name suggests, it breaks down quickly. They are often simple form and are quickly absorbed by the body.
Carbohydrates are often blamed for health problems, but it’s the simple carbohydrate that creates problems. But you can’t even entirely blame these simple carbohydrate.
Most of these carbohydrates are processed that cause problem when taken in excess. But you can use it efficiently without causing any harm, as workout fuel.
During a long workout, you need a quick burst of energy to perform at an optimum level. Simple carbohydrate becomes perfect fuel to provide energy during long training.
It is also used as post-workout nutrition to improve the process of recovery. After workout body needs protein to boost recovery. Along with, it also needs glucose to supply amino acids and other nutrients to cells. You can try healthy options and eat it when required.
With limited intake, it won’t harm you, learn to use it when needed. Excess consumption can lead to a serious setback in your weight loss goal and health. These carbs are often called bad carbs depending on its source and its concentration. Start making a better choice, and you won’t have to stress over it.
Fibrous Carbohydrate (Known as Fiber Or Dietary Fiber)
And the last carbohydrate is fibrous carbohydrate. It has the least amount of calorie to interfere with blood glucose level. They almost provide negligible calorie, that you don’t need to measure its quantity.
Eating a fibrous carbohydrate is considered nutritious due to high micronutrients content. Green veggies like broccoli, spinach, asparagus provide fibrous carbs with vitamin and minerals.
Like other carbohydrates, it can’t be used as fuel for the workout as it doesn’t provide much amount of calorie. But combining with other foods will help in losing weight and boost health.
It is also known as dietary fiber and divided into two, soluble and insoluble fiber.
Soluble fiber is soft, sticky and absorbs water to form a gel-like substance in the digestive system. It helps to slow down the digestion and absorption of food leading to slow energy release from other food.
It also delays emptying of the stomach that creates a sense of fullness for long preventing frequent hunger pangs, keeping your calorie intake in check. It also helps to prevent blood glucose spike that prevents an insulin spike.
When there is a frequent spike in glucose, body cells don’t properly respond to glucose, called insulin sensitivity. Regular glucose spike and insulin sensitivity can slow down the function of pancreas leading to diabetes. But soluble fiber absorbs glucose and prevent insulin sensitivity. Along with, it also absorbs cholesterol that lowers the risk of heart diseases.
It is the best food for good bacteria in the gut that handles 80 percent immunity. It cleans outs inflammatory particles that cause degenerative diseases. It also improves mood, helps in nutrients absorption, prevents absorption of excess fat, etc..
Unlike soluble fiber, insoluble fiber doesn’t dissolve in water. It’s not digestible, so it directly passes through the digestive tract.
It is equally beneficial as soluble fiber even it’s not digestible. It speeds up the passage of food through the gut, cleans out toxin that is the reason for protection from many health problems.
It also balances the pH level of the intestine that prevents the development of colon cancer. While its great detoxification quality protects from free radicals that are responsible for degenerative diseases like cancer, aging, cataract, etc.
How much fiber should you eat?
Controlling calorie intake, while losing weight is tough when you feel constant hunger pangs. But fiber intake can cut these hunger pangs for longer without adding any calorie. Just by adding fiber to your diet, you will feel energetic for longer and your health will also improve.
The recommended dose of fiber:
Women – 21 to 25 grams
Men – 30 to 38 grams.
While to increase your insoluble fiber intake, you need to go slowly. Since it has a laxative effect, you need to start with 4-5 gram and increase it later.
Roles of Carbohydrate
Carbohydrate is the important source of energy making it most vital for survival. Instead, it has a bad reputation in health and fitness. But the real reason is not choosing the right one.
As you have gone through the types of carbs, complex and fibrous are the best. You need to use simple carbs sparingly.
Learn the benefits of carbs in detail.
1. Provides Energy
Carbohydrate is the primary source of energy as it breaks down faster than protein.
As said, cutting calorie will help to lose weight. But cutting down calorie will lower the energy level. With a low energy level, it will affect the proper functioning of the body. Along with, you will feel tired instead of any activity.
While in a hurry to cut calories to lose weight, you might risk your health due to energy imbalance.
It is not the carb that is harmful; it’s the wrong carb source you might be eating in an excess amount.
Complex and fibrous carbohydrate should be highly preferred to get energy. Make the right food choice rather than skipping it. Also, eat as per need instead just loading good carbs, which is also not good.
2. Fat Oxidation
To break down fat body need carbohydrate. Oxaloacetic acid is produced by breaking carbohydrate that is used to metabolize fat. Without it, fats get converted into ketones which are toxic to the body. So it’s important to get the right amount of carbohydrate for proper fat oxidation.
3. Improves Gastro Intestinal Functions
Carbohydrate is the primary source of food for the gut bacteria. With healthy carb intake their good bacteria population increases which lowers bad bacteria ratio.
These good bacteria handle production of Vitamin B complex, K, and other nutrients. It also absorbs the required amount of fat and calories, calcium and other vital nutrients that might get lost.
With right carbohydrate, you will feed the good bacteria that will help to lose weight and maintain nutrition balance.
4. Curbs Hunger and Increase Satiety
The most challenging task while losing weight is to stay full without overeating. But to maintain energy level you need to eat carbohydrate, but the right one.
Skipping carbohydrate to lose weight leads to the release of ghrelin known as hunger hormone, which will later force you to eat more. It will drive the hunger level to a great extent that, you won’t be able to control yourself from eating. During these time you won’t be able to make a better food choice, and you will eat calorie loaded food.
Eating complex and fibrous carbohydrate will keep you full for longer and balance energy supply. As there is a slow and continuous release of energy, the body won’t run out of energy, thus suppress ghrelin (hunger hormone) and increase leptin(satiety hormone).
5. Boost Brain Functions
Want your brain to work at its peak performance?
Try to eat healthily and don’t miss carbohydrate. As the body needs the energy to work efficiently, the brain needs a lot amount of energy to work at its optimum level. Instead of being 2 percent of the mass than body weight, it consumes around 20 percent of oxygen. That’s a huge amount of oxygen, and during these process, it consumes lot amount of energy.
Low carb diet leads to a foggy brain; you will feel low in energy, make poor decisions and slower your cognitive function. With low energy, there will be a change in mood, and you won’t feel happy.
Eating simple carb rich will provide a quick burst of energy that will improve your mood. You won’t feel stressed as while following low carb diet. You might have felt the result with cakes, chocolate, or other carb loaded foods.
6. Assist In Building Lean Muscle Mass
The primary focus for eating healthy food is to stay lean and healthy. Protein is used to build lean muscle while carbohydrate to support the development. Without carb, it will be tough to build lean muscle thus delaying the process.
Carbohydrate is the main source of energy rather than fat or protein. As there is a continuous supply of energy, the body utilizes protein to repair damaged cell and also new cells. Protein is used in the right way that helps to build muscle faster. If body lack energy there will be a short delay in healing and cell development of muscle tissue. Also, it can lead to the breakdown of muscle cells.
The body is not able to readily use protein as a source of energy as compared to carbohydrate. During an intense workout or even daily activity body try to gain energy from carbs as it will provide quick energy. After the workout, the body requires protein for building cell while carb assists those amino acids supply to cells. Without proper assistance, there will be a delay in recovery. Simple carbohydrate after the workout can help you to build muscle.
7. Lower The Risk of Disease
In the modern world, there is a rise in many health problems. There is a widespread of diseases like cancer, heart diseases, diabetes, degenerative bone disease, and much more. These diseases are not due to eating carb but eating a bad carb. The bad carb can be simple carb, available is fast foods responsible for the increase in sugar level.
A complex carbohydrate is a good source of energy, while fibrous carbs are best for detoxification.
Fibrous carbs remove body toxin free-radicals that are responsible for degenerative diseases like Alzheimer, cancer, macular eye degeneration, etc.
It also balances body cholesterol to protect from heart diseases. It also protects from diabetes. There are many benefits you can get by eating carbs. But it’s up to you to make the right choice.
Fat – Vital For Perfect Health
With the new day comes new strength and new thoughts. – Eleanor Roosevelt
Among all nutrients, fat has the worst reputation in ruining health and responsible for weight gain. There are many misconceptions and rumor for fat. People are avoiding fat rich food that is vital for proper functioning similar to protein and carbohydrate.
It’s said, that fat is directly stored in cell promoting fat gain. But fat is breakdown similar to protein and carbohydrate to get energy. But the excess amount of fat is stored like a carbohydrate.
The key to perfect health is to eat healthy fat and in the right quantity.
Know good fat benefit, source and also food that you should avoid.
There are three types of dietary fats.
- Unsaturated fats (Monounsaturated and polyunsaturated)
- Saturated Fats
- Trans fats
It is one of the healthiest fat that you should consider, and they are loaded with health benefits. These fat are in the liquid state at room temperature.
They are divided into two, monounsaturated and polyunsaturated fats.
Omega 9 is monounsaturated fat. It is heart-healthy fat that has many other benefits. Food that contains monounsaturated fat also contains Vitamin E, antioxidants that protect from cancer.
Benefits of monounsaturated fat
- Protect from Heart disease
- Boost Immune System
- Protect from Diabetes
- Improves Eye health
- Protects from Osteoporosis
- Helpful for Weight Loss
- Provide antioxidants that provide protection from cancer
- Good for Skin health
- Peanut oil
- Safflower oil
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Natural peanut butter
- Fish oil or algae supplements
It consists of Omega 3 and Omega 6. It also has many benefits like Omega 9.
Benefits of Polyunsaturated fat
- Protect from Arthritis and Osteoporosis
- Lowers Depression
- Provide antioxidants that provide protection from cancer
- Lower bad cholesterol and protect from heart disease
- Inflammatory Bowl Disorder (IDB)
- Treats injury
- Soybean oil
- Corn oil
- Canola oil
- Sunflower oil
- Fatty fish such as salmon, mackerel, herring, and trout.
How much you require it?
If you are eating polyunsaturated foods then, you get enough monounsaturated fat. But the need of these fats is different. You might not need each in the same quantity as they have different functions.
- Omega 3: Required in a large amount but not more than 3 gram in the daily diet.
- Omega 6: Less than Omega 3
- Omega 9: Less than Omega 6
Omega 3 is required in a large amount as it has many functions. Along with, it is necessary for the production of Omega 9 when you don’t get enough from food.
Omega 6 is required in a smaller amount as compared to Omega 3 as the body very less amount for functioning. Omega 3 is mostly used rather than Omega 6 thus lowering its intake is required.
Omega 9 is a healthy fat but needed in a small amount. Also if you are eating a healthy source of omega 3 or omega 6, you get enough from it. Due to today’s diet that includes milk, meats, and egg, you won’t run out of Omega 9. If your diet misses it, then the body will convert Omega 3 into Omega 9.
Tip of concern: If you are planning to go for a supplement then try to avoid Omega 9 as it won’t do any good. Excess Omega 9 from a supplement is not healthy.
If you follow a well-balanced diet, then you might not need to take any supplement for Omega.
Saturated fat is not healthy like Unsaturated fats. Using this fat is moderation is key to prevent any major health problems.
From healthy foods rich in fat, you will get a little amount of saturated fat. Your diet shouldn’t exceed more than 5 percent calorie from these fat, i.e., 9-10 grams total.
Saturated fat in moderation is not harmful, but there are processed foods available that are responsible for the ill effect on health.
Natural source of saturated is not harmful as processed fats.
Another type of saturated fat is medium chain triglyceride or MCT. They are healthier than other saturated fat. There are many benefits, and its primary source is coconut oil, milk or flesh.
- An immediate source of energy and compact fatigue
- Boost metabolism and keep body fat in check
- Increase rate of calorie burn due to improved digestion
- Increase energy level without impacting blood glucose level
- Improve immunity and reduce the chance of infections
For weight loss or any fitness goal, you might be skipping fat. But during that time you might be neglecting every type of fat that you might come through.
If you want to skip fat, then skip trans fat that is not required but consumed in large quantity.
Fat rich foods are addictive as it adds taste to food. Instead of eating trans fat choose unsaturated and saturated fat.
Trans fat is human-made that is produced by hydrogenation of vegetable oil. They are available in packed and processed food to increase their shelf-life.
Foods that contain trans fat:
- Chicken nuggets
- Chocolate mix
If you wish to eat healthily, then you should cook it at home as you can try healthier ingredients to make. Make the smarter choice with your food and your health will also improve.
All these will directly support weight loss. For weight loss, it is important to know which nutrient your body needs the most. By understanding the importance of all these macronutrients, you will surely start making the better decision for your whole life.
A better decision is the base of any health or weight loss plan.
Roles of Fat
There are many benefits and uses of fat that can’t be missed for perfect health. You don’t need to avoid it completely, but you have to keep track from where you get it.
Know the list of benefits they are packed with.
1. Long Term Fuel Source
Fat is known for its long-term energy source that is required for long endurance related activities. During a long endurance activity, body first uses carbohydrate as the source of energy. As it is depleted, the body starts breaking fat cell stored in muscle to provide fuel.
If you are taking part in any endurance activity, you need a healthy dose of dietary fat. You won’t need during short intense exercise.
2. Blood Sugar Regulation
Carbohydrate is found to impact your sugar level while fat helps in sugar regulation. It prevents the spike of blood sugar by slowing down the digestion and release of glucose in the bloodstream.
3. Source of Nutrient
If you are missing fat in your daily diet, then you run at risk of vitamin deficiency.
Food rich in dietary fats is loaded with the essential vitamin. Skipping it can lead to fat-soluble vitamin deficiency. Vitamin A, D, E and K are fat-soluble and required fat to absorb it.
With the right supply of dietary fat, there will be no deficiency of these vitamins.
4. Hormone Production
Dietary fat is an important part of nutrients used in the production of sex hormone in both male and female.
Male need fat to increase the production of testosterone. Without it, men will feel less energetic decreasing their strength and performance.
Women also have a very low level of testosterone that will also affect their energy level. Also, there will be a slowdown in production of the female sex hormone estrogen and progesterone.
5. Boost Brain Function
The brain is mostly made from cholesterol and fat, most essential fatty acids, its DHA. To get enough DHA, you need to get enough dietary fat that helps in the development of brain neuron.
A decrease in cholesterol and fat in the brain, lead to an increase in depression rate and lower cognitive function.
Deficiency of cholesterol and fat in the brain, lower neurotransmitters serotonin, a feel hormone that makes you feel happy. It’s the reason you might like more fat-rich foods, but you should prefer to eat dietary fat.
6. Better Cardiovascular Health
Fat is often said to be the leading cause of heart disease. But it’s the unhealthy fat that increases the risk of heart disease, not the dietary fat.
An addition of dietary fat in diet reduce the lipoprotein that relates to heart conditions. It also lowers unhealthy cholesterol and increases good cholesterol in the blood.
Unhealthy fat can completely ruin your cardiovascular health while healthy fat can protect and strengthen it.
There are much more benefits of fats, making it must have nutrient. You don’t need to skip it from your diet, just change your source of intake and check its quantity.
Now it’s time to explore micronutrients. These nutrients might not look to help in losing weight, but they are the catalyst for reactions. They stimulate the process so that it can start and finish on right time, boosting health and weight loss.
Water – Support Of Life System
Accept the challenges so that you can feel the exhilaration of victory. – George S. Patton
Like protein, carbs or other nutrients, water is vital for health and wellbeing. Drinking water regularly has shown to provide many benefits. You can survive without food for a few days but not without water.
Water is required for each and functions in the body, breaking, digestion, transportation of nutrients.
Each and every cell contains water,
- 10 percent in fat cell
- 75 percent approx in protein cells
Ideal total body water percentage of healthy men range between 50-65 percent, while for women is 45-60 percent.
Better the hydration of your body, better will be body functions. There are many benefits water provide that you should know.
How does it help to lose weight?
1. Reduce Appetite and Control Calorie Intake
Water can be used to suppress appetite by drinking it before a meal. It was found that drinking water before a meal helps to lose weight.
By drinking water, you can prevent excess food intake; thus you can control calorie intake.
2. Burn More Calorie
Drinking water increases the rate of calories the body burn, known as resting energy expenditure.
In adults, there was an increase in calorie burn by 25-30% within 10 minutes lasting for 60 minutes.
Resting energy expenditure also increased in obese children.
Drinking water has shown to increase calorie burn. But drinking cold water can help to burn an extra calorie to warm water up to body temperature.
There are many health benefits apart from weight loss because it boosts complete functions.
3. Fluid Balance
Approx 60 percent body is made up of water. It is required for many of body functions from transportation, digestion, maintaining body temperature, detoxification and other. A healthy supply of water improves body fluid to carry these process smoothly.
4. Muscle Fuel
Water acts as a fuel to muscle during a workout or any physical activity. Cell need enough water to work properly, and it can lead to fatigue with the loss of water and electrolyte.
You need water even you not be sweating. During any physical activity or workout, take a small sip every few minutes interval, and you notice a difference in your energy level. You will feel energetic for longer and perform at peak.
5. Clearer Skin
Water is required for a healthy and clear skin. Dehydration leads to wrinkles or fine lines.
6. Improves Kidney Function
Kidney does a fantastic job of cleaning toxic waste from the body. The primary toxin in the body is blood urea that is passed through kidney to remove. During these process, it needs enough fluids.
7. Productivity Boost and Increase Brain Function
If you want to improve your productivity, then you can drink a few sips of water frequently.
Loss of fluid or dehydration can lead to headaches or foggy thinking.
Studies in London found; students drinking water during exam had better grades than who didn’t. It helped to think clearly. The real fact is not known, but it may be due to an increase in energy flow towards the brain. Or it might be due to better transportation of neurotransmitters.
The fact is not known, but you can try it. Whenever you are doing metal work or studying, take a few sips of water frequently.
8. Pain Prevention
Proper hydration delayed the symptoms of muscle soreness or inflammation, which are responsible for pain. It helps to prevent muscle cramps, soreness, and pain.
9. Sickness Fighter
Increased body fluid helps the body to get rid of harmful toxin which might have lead to health problems in the long run. It helps in better functioning of kidney and colon that get rid of toxic waste protecting from further sickness.
Water adds zero calories in your diet but increases calorie consumption. It is responsible for the proper functioning of the body that will help you to lose weight and stay healthy.
Water intake depends on the person, climate, activity and much more. The best way you can meet your water need by drinking water frequently.
Drink cold water instead of warm to burn an extra calorie
You can add lemon or fruit spices in your water to get some flavor.
Replace your sugar-loaded drink with water
Excess water can lead to the loss of electrolyte, add some electrolyte if you drink a lot of water, during any sports event.
As you wake up, drink a glass of water that will give the boost to metabolism and helps in detoxification.
Micronutrient – Catalyst For Reactions
We should not give up and we should not allow the problem to defeat us. – A. P. J. Abdul Kalam
Now it’s time to explore micronutrients, the important part of nutrients that has many health benefits. They boost immunity to protect from many health diseases. They can be considered as the catalyst for any reaction.
As their name suggests ‘micro,’ they are required in small quantity. Many of time weight loss guide miss this topic. But intake of vitamin and minerals has the same importance as those of macronutrient. If you want to lose weight and stay in perfect health then never neglect it. Also, a sign of healthy macronutrient is due to the presence of micronutrient.
Micronutrients are of two types, vitamin, and mineral.
There are 13 types of vitamins:
1. Vitamin A
2. Vitamin C
3. Vitamin D
4. Vitamin K
5. Vitamin B1 (thiamine)
6. Vitamin B2 (riboflavin)
7. Vitamin B3 (niacin)
8. Vitamin B6
9. Vitamin B12
10. Pantothenic acid
These nutrients are further divided into two, fat-soluble and water-soluble.
Fat-soluble vitamin: Vitamin A, D, E, and K are the fat-soluble vitamin. The body requires fat to absorb these vitamins and transport to the cells. Without sufficient fat in the diet, these nutrients will be lost.
Many of time fat rich food contain some fat-soluble vitamin while it may lack few. It is the reason that you should not miss dietary fat in your diet.
These vitamins are stored in the body so that you won’t require these vitamins in large quantity. Excess consumption of these vitamins through supplement can cause toxicity. If you are following a healthy diet, then you won’t need to worry about these vitamins. You will get enough vitamin that you need.
Water-soluble Vitamin: Apart from fat-soluble vitamin, water-soluble don’t need any fat to absorb. Body directly absorbs these nutrients without the need of other nutrients. The risk of toxicity is very low, as an excess amount of these vitamins are flushed out.
But you need to get vitamin daily, or you will notice deficiency symptoms, while excess consumption can cause diarrhea.
The water-soluble vitamin is listed as you won’t need fat-soluble in your daily diet.
- Biotin (30 mcg)
- Vitamin A (700 mcg)
- Vitamin B6 1.3 mg(women) 1.7 mg (men)
- Vitamin B12 2.4 mcg
- Vitamin C 75 mg(women) 95 mg(men)
- Vitamin D 15 mcg
- Vitamin E 15 mcg
- Vitamin K 90 mcg
- Pathogenic acid 5 mg
- Niacin 16 mg(men) 14 mg (women)
- Folic acid 400 mcg(men & women) 500 mcg(pregnant or breastfeeding women)
- Riboflavin (B2) 1.3 mg(men) 1.1 mg(women)
- Thiamin (B1) 1.2 mg(men) 1.0 mg(women)
Functions of these vitamins
- Metabolism of protein and carbohydrate
- Helps in the production of hormones
- Protects from free radicals that cause cancer or other degenerative diseases
- Improves eye vision
- Contribute to absorb minerals for healthy development of bone and teeth.
- Assist in the recovery of muscles
and much more
Vitamins have many benefits. You can get those just eating a healthy amount of fruits, vegetables, cereals, grains, fish, poultry, dairy products, egg, chicken, and meat.
Similar to vitamins, the body also requires minerals for proper functioning and development.
Requirements of minerals depend upon its usage. Since it’s micronutrients, you need less amount of these nutrients.
It is divided into two, macrominerals and microminerals. The body requires more macro minerals compared to microminerals. But it doesn’t mean you need in an excess amount from the supplement.
There is quite a lot amount of minerals to go through it in detail. So the roles of minerals are listed in broad.
- Maintains blood pressure
- Keep optimal body fluid level
- Improve muscle contractions
- Helps in production of new blood cells
- Supports optimal nerve transmission
- Boost immune system
- Helps in development of bone and teeth
- Needed for energy metabolism
- Required for proper thyroid function
If you are following a healthy diet, then you will get those essential minerals. There isn’t any need to worry if you miss any minerals a day. But don’t miss is for longer. Eating varieties of food will provide enough minerals.
Part 2 – Superfoods For Weight Loss and Health
Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. – Thomas A. Edison
For weight loss, weight management or staying healthy it’s important to eat nutrient-rich foods. Many types of food are available that have different taste as well as nutrition profile.
Some food type is quite rich in protein while some might be rich in other in fiber or vitamin and minerals. For balanced nutrition, it is crucial to have a balance of these food types. Combining all these foods in your daily meal will provide enough nutrition and prevent any deficiency.
You should include every type of foods that are available naturally. While few of them are quite rich in nutrients that you should know.
Fruits are the healthiest source of energy and vital vitamin and minerals. While fruit like avocado can provide healthy fat that won’t hinder your weight loss goal. They are an excellent source of energy and doesn’t lead to a quick rise in blood glucose, as it contains glucose and fructose.
Fructose is used slowly as energy that makes it a perfect partner for exercise or to crush craving. While it also contains fiber that makes it more beneficial food for weight loss.
Top nutrient you will get:
- Vitamin and minerals
Top Food List:
- Berries (Raspberries, blackberries, blueberries)
- Kiwi fruit
Best time to eat:
- Before and after a workout to gain energy quickly
- When you feel a craving for coke or other sugar-loaded drink
- Small serving in your meal if possible
As fruits are rich in nutrients, you shouldn’t miss from your diet. You should eat the whole fruit. Fruit juice isn’t healthy as compared to whole fruit as it is processed to remove its fiber content that helps to prevent a quick rise in blood glucose.
If you are considering a dense source of nutrient, then you should try nuts. They are loaded with vitamin, minerals, fiber, fat, protein and carbs. A handful of nuts will provide you enough micronutrients that you won’t have to go for supplements.
Top nutrient you will get:
- Vitamin & Minerals
- Dietary fat
Top Food List:
Best time to eat:
You can eat a handful of nuts as snacks instead of eating chips or other calories dense food
The major part of the meal contains grains. They are the biggest source where you get calories, protein, and other nutrients. If you are searching for high nutrients profile grain, then you should have a look at it. All these grain are the perfect food to meet major nutrients.
Among those, there are few superfoods that have a perfect blend of nutrient. Oats, quinoa and chia seeds are the top food that you shouldn’t miss as they are the source of complete protein. They contain every essential amino acids that any non-vegetation food contain. If you are a vegetarian, then they can be a perfect bet.
Top nutrient you will get:
- Vitamin & Minerals
- Dietary fat
Top Food List:
Bean and Legumes
Bean and legumes are another sources that provide major nutrients. Adding them in diet will cover up the nutrient that might be missed in grain. Adding grain, beans and legume will give your meal a better nutritional profile.
Top nutrient you will get:
- Vitamin & Minerals
- Dietary fat
Top Food List:
Vegetables are one of the richest sources of fiber, vitamin, and minerals. You will also get other nutrients, but those three are present in an abundant amount. For a quick weight loss, these foods are highly preferred.
Including every meal will make sure that you will get enough fiber and avoid excess calorie intake.
Top nutrient you will get:
- Vitamin & Minerals
- Carbohydrate (Few of them contains high carbs)
- Dietary fat
Top Food List:
- Brussel sprout
- Bell pepper
- Potato (contains high carbs)
Apart from fruit, vegetables, grain there are foods available from the animal source. Very few of the above food contains complete protein.
If you are a non-vegetarian, then you should eat fish, chicken or the other foods that are available from the animal source. While if you are vegetarian, then you can go for poultry products or even try the egg.
They are an abundant source of nutrients.
Nutrients they provide:
Top Food List:
- Fish (salmon, sardines, mackerel)
- Poultry products (milk, cheese, yogurt)
That’s all about the list of healthy foods. For weight loss, it’s important to include foods that contain multiple nutrients.
You can’t call food a good carb until it provides vitamin, mineral or dietary fiber. To get maximum benefits from food, eat a healthy food than unprocessed foods.
Whole fruit is healthy, but fruit juice can be worst for weight loss or health.
Foods To Avoid While Losing Weight
Set your goals high, and don’t stop till you get there. – Bo Jackson
While on a weight loss goal, many foods are responsible for ruining the plan.
These foods are quite addictive, and they are the common reason for the growth in the rate of obesity and other modern-day health problem. Instead of eating a large amount, you won’t feel full which will make you eat more. Your overall calories will double or triple with these type of food while lacking other essential nutrients.
If you want to get a faster result, then you should avoid these types of food. No diet or exercise can give the result if you can’t control your unhealthy eating habit. Unhealthy eating habit cause more weight gain and health problems that will take longer to reverse it.
Get the most common food that is causing major of the health problem and weight gain.
One of the worst things, you should skip while you are trying to lose weight.
Soda is a sugar-loaded drink that is responsible for high-calorie intake, and it doesn’t contain any essential nutrient.
Many studies have proved that people drinking soda struggle while losing weight compared to who don’t.
It’s found that people drinking soda have higher calorie intake by 17 percent. It won’t look more, but over time it can lead to weight gain.
With the increase in weight other problems like heart disease, diabetes or cancer is rising.
Liquid soda provides empty calorie that is not fulfilling like solid food, making you crave for calorie dense food.
The best alternative for soda is none other than water. If you are going for a low-calorie Coke, then mind that it is responsible for increased craving.
Water is best to quench thirst without interfering with calorie intake. In fact, drinking water has proven to boost weight loss and helps in weight management.
2. Sugar Sweetened Coffee
Coffee is healthy that provide nutrients and also helps to boost metabolism that with to burn calories.
But the problem is with sugar-sweetened coffee that is loaded with cream and other toppings. Regular consumption of such sugar sweeter coffee can lead to weight gain.
Skip those extra topping, and you are fine to go. You can also try a green tea that also stimulates metabolism, responsible for calorie burn.
3. Ice Cream
While considering delicious food, you might not miss ice-cream. Most people like to enjoy it occasionally, while few enjoy as a part of dessert after dinner.
Eating occasionally, won’t harm, but regular consumption can lead to weight gain. Ice cream is commercially made and is loaded with extra sugar and calories.
If you are planning to enjoy ice-cream, then choose with less than 15 calories or have portion control.
You can prepare ice cream with mashed banana and refrigerate it. Add other ingredients like sugar or fruit. Limit the usage of sugar.
One of the most popular fast food among children and adult is pizza.
Pizza is commercially made and stuffed with refined carbs and calories. Since they are loaded with fats, carbs, and calories, they are highly addictive.
Major concerns with pizza are due to its high calorie and also with its ingredients. Cheese and processed meat are the major concern for health and weight gain.
Processed meats are linked to weight gain and health problems like heart disease and some types of cancer.
If you want to enjoy pizza then surely, you can enjoy it. Homemade pizza is healthier than pizza available in store. Add lots of veggies and lower the cheese. You will surely enjoy the pizza and eat healthily.
5. Cookies, Doughnuts, Cakes and Pastries
With loaded sugar, refined flour and added fats snacks like cookies, doughnuts, cake, and pastries are quite addictive.
You won’t be able to control its intake that slow down weight loss.
If you want to enjoy it, then limit its intake.
Firstly you should have portion control while eating cookies, doughnuts, cake or pastries.
You can also try nuts over such foods. Try frozen grapes or watermelon for sweet tooth craving.
You can also add chia seeds with yogurt pudding.
6. French Fries & Potato Chips
Whole boiled potato are unhealthy as they provide healthy carbs. But the processed potato in the form of french fries and chips are extremely unhealthy.
They contain high fat and salt that can make you eat more.
Another reason french fries can give you extra calories and you will eat with the sauce loaded with sugar. With loaded fat, salt and sugar your calorie intake will increase leading to weight gain.
Baked chips or french fries are healthier than fried. Use coconut oil as they are healthy and provides fries crispy and crunchy texture.
You can also try to make chips from kale.
7. Peanut Butter
Eating nuts and peanuts are a part of a healthy diet that provides dense nutrients and responsible for better health.
Consumption of peanut butter in moderate is also good.
But due to heavy processing, it contains added sugar, hydrogenated oil, and salt. With these added ingredients, it’s not safe.
Limited intake won’t do harm, so control your portion or else avoid it.
Go for almond that provides protein and fiber. You can also try cashew, walnut, pumpkin seed or sesame seed. Check out the nutrition label before buying. Go for high protein and fiber containing butter. But use it in limited quantity.
8. Milk Chocolate and Candy Bars
Chocolate, especially dark chocolate made from cocoa is the healthiest food that provides many health benefits.
If you are consuming dark chocolate in limited quantity, then it’s good.
While the milk chocolates are prepared from milk, white chocolate, fat and added sugar. With high-calorie, it’s best to eat a piece or else skip it.
Like milk chocolate, other candy bars are loaded with sugar that you should avoid.
Dark chocolate with a little sugar is the best way to enjoy chocolate and reap health benefits from it. Dark chocolate “cocoa” is rich in antioxidants that boost heart and brain health. Due to its high antioxidant content, it also protects from many health problems.
9. White Bread
White bread contains lots of carbs and added sugar.
Due to a lack of dietary fiber, it has a high glycemic index. After eating it, there will be a quick rise is blood glucose level that makes it unhealthy.
You should try the bread that contains dietary fiber, which makes it healthier. Brown bread is much healthier than white bread as it contains fiber.
10. Fruit Juices
Fruits are the healthiest food that shouldn’t avoid. But the story is quite the opposite with fruit juice.
As said, any processed food isn’t healthy, fruit juice is also on the list.
Processed fruit is loaded with sugar and preservatives also it loses it essential nutrients. The fiber in fruit is responsible for the steady rise in blood sugar, while fruit juice is processed to remove the fiber content.
If you are planning to get benefits from fruits, then skip fruit juice and start enjoying whole fruit.
11. Some Types of Alcohol
Alcohol is loaded with high calorie while it doesn’t provide protein or other nutrients.
If you’re going for other regular drink, then you might have a low-calorie intake. But with added mixers, syrups and soda can increase any cocktail calorie.
Also, beer is loaded with calorie, and excess drinking can lead to weight gain.
Skip beer and extra stuffing that are added to cocktails.
12. Commercially Processed Foods
Processed foods are readily available that have removed any extra effort to get and eat it. They are easily available.
They have engineered foods to give an excellent taste but are low in nutritional value. Since they are loaded with fat, sugar, salts and other addictive, it’s tough to resist it.
Most of the packed food is unhealthy due to its high calorie. You can go for a few healthy options by reading labels before buying.
The best alternative for processed food is the natural foods available. There are quite many food varieties available.
Try out different dishes and add spices to improve its taste and flavor. Start looking for better food, and you will find more option rather than just going for processing.
That’s all about unhealthy foods that you should avoid. These all foods are loaded with high calorie which is not used, leading to storage as fat. While losing weight, it is important to eat the required calorie. Calorie storage can slow down the weight loss as well as ruin it.
If you are planning to lose weight, then you shouldn’t neglect the list. You should get over these foods and find a healthy option so that you can enjoy guilt-free.
Part 3 – How To Quit Craving and Addiction
In this article, you will learn about craving and addiction?
For weight loss, it is important to have control over such addition.
Craving and Addiction
A somebody was once a nobody who wanted to and did. – John Burroughs
What is food craving?
Food craving is defined as intense desire to eat food frequently. If you feel constant hunger pangs after eating, then you are facing food craving.
Craving is not a big issue; you can solve it by taking a few steps that help to prevent the urge for eating frequently. You can say, hunger is a natural process to remind you to eat food and provide the body with enough calorie (energy) and other nutrients required for proper functioning.
The body needs a continuous flow of energy, so it needs a regular supply of glucose from food. When you eat food, it is broken down to release glucose for energy supply. If you eat simple carbs, then there will be rise and fall of glucose level within a few minutes, making you eat more. While if you eat complex carbs along with protein and fiber, it will take a long time to break and there will be a slow release of energy for long preventing fall of body glucose level.
During this time, there are hormonal changes increasing hunger hormone ghrelin. With increased hunger hormone you can’t control craving.
Another reason for your craving is stress. Stressful eating is the biggest cause of craving, causing weight gain and health problems. Major people suffering from weight gain may be suffering craving from stress eating.
When you are facing stress, your brain loses its ability to make a better food choice. You crave for foods that are loaded with calories especially sugar, salt or fat. It’s like a reward-driven hunger that craves for calories making you feel better while you suffer from stress.
Studies have found that stress eating is responsible for weight as it increases calorie intake and there is a slowdown in metabolism.
If you are suffering from food craving, then you won’t face many problems while controlling it. These type of craving is due to a few unhealthy habits, and small steps can give a better result.
What is food addiction?
Food addiction is a different concept, and it’s entirely different from just food craving.
After brain imaging, it was found that compulsive eating has an effect on the pleasure center of the brain.
It was found that few people have similar effects that are triggered while taking cocaine or heroin.
They have a high effect on foods that are rich in:
These foods trigger feel-good brain hormone called dopamine. Due to increased dopamine release after eating particular types of food, they need a feel the need to eat again.
Eating food rich in calories give them intense please that build an obsessive eating habit. It has the similar pleasure that of gambling or shopping.
People with high addiction towards food develop intolerance making them eat to get similar effects. They are obsessed with eating instead of knowing the adverse effects.
Sign of Food Addiction:
- Despite feeling full, you feel a craving for particular types of food.
- Eating more than planned
- Go shopping when particular types of food are not available
- Worry about quitting certain types of food
- You might avoid certain occasion to prevent such type of food
- You find guilty after eating particular types of food and find eating it
- You are not able to control its intake instead of knowing its side effects
Food addiction is quite tough to handle. But by following a healthy diet, eating healthy and delicious food can help you break the addiction cycle.
Tips On How To Get Rid of Addiction or Craving
1. Don’t Completely Neglect the Food
To quit any food addiction, it’s quite tough. Like alcohol addiction, it’s impossible to quit all at sudden. Quitting anything suddenly will bring withdrawal symptoms.
Same is with foods; you can’t suddenly quit anything suddenly. To get over the addiction, you need control portion. Skipping it completely will make you eat more the next time you eat.
So don’t neglect food that you are addicted. Have a control overeating and slowly lower its portion.
2. Control Home Environment
It is important to improve the home environment, to control addiction or craving. If your kitchen is loaded with unhealthy foods or foods that cause addiction, then you will end up eating it.
Get those foods out of your sight and limit its purchase. Getting rid of any food addiction won’t be tough if you are not exposed to such food.
3. Temper Temptation
You need to control temptation while breaking the cycle of addiction. Controlling temptation is the tough and most efficient way to control addiction.
You might feel desperate but remember it’s worthwhile to temper temptation.
4. Train Your Brain
While coming over addiction, you need to train your brain. It is the same with increased food craving or addiction.
You have two best option in which you can trick your brain without realizing it.
Small plate = Small portion: If you switch to a small plate then your brain will be tricked to eat less without realizing. Larger the size of the plate, you tend to add more food directly increasing food intake.
Eat in red plate: Many studies have proved that people eat less in red plate compared to white or blue. It said red color gives brain warning sign, but the actual reason is not known.
By making smaller changes, you are retraining your brain to eat less without noticing. Make changes in your dishes, and it will make a bigger impact on addiction and weight loss.
Know more such tricks to lose weight at 27 Proven Ways To Lose Weight Without Diet Or Exercise
Breaking food addiction with exercise is quite easy. Similar to food, exercise increase dopamine production and dopamine receptors that make you happy.
When there is a sufficient amount of dopamine, you feel good and don’t feel craving or addiction.
6. Learn to eat when you are hungry and don’t starve
- Learn to eat when you are hungry
- Don’t starve
These two tips are quite important while trying to lose weight or improving health. For better metabolism, improved absorption of nutrients it’s important to eat frequently. Many time people try to eat food when they might not feel to eat, just to go as per schedule. But you should avoid it and eat when you are hungry.
Another most popular trick that most people with weight loss goal has tried, starvation. If you are planning to lose weight, then you have to take proper care of your body’s natural process like metabolism and energy flow. Slight disturbance can do a lot of damage in the long run.
The best step you can take to prevent this situation by eating healthy and when required.
7. Deal With Emotions
Anger, stress, frustration are few of reason you might get the craving for foods. Foods can give relief with such emotional changes as they are responsible for the production of feel-good hormone dopamine.
Try to control your emotions by doing fun stuff that makes you happy. You listen to music, go for a walk, cycling, etc.
Meditation can be the best things that you shouldn’t miss. 5-10 minutes meditation will bring calm and happiness in your daily life.
While if you face any stressful situation just calm down by taking a slow and deep breath and you will feel better in 2-3 minutes.
8. Don’t Return To The Scene of Crime
Every place acts as a reminder for some types of foods. Like Chinese restaurant will remind you to eat Chinese dishes, and other applies to other food.
If you face such a situation, they prefer to stay away from those place that recalls for food that you have craving or addiction.
9. Healthy Start (Breakfast)
Breakfast, one of the most important meals during the start of the day. The quality of your breakfast will decide the eating behavior throughout the day.
A healthy breakfast will help you make better food choice and control hunger pangs.
While unhealthy or skipping will force you to eat food that is loaded with calories and increase hunger pang.
Healthy breakfast rich in protein, fiber, carbs, fat, vitamin and minerals will manage the flow of energy. It will increase production of appetite-suppressing hormones like GLP-1, peptide YY, and cholecystokinin and suppress hunger hormone ghrelin.
With balance in energy flow and hormone level, there will be low craving for calorie dense foods. Your brain will receive enough glucose to make a better decision, while on starvation or low energy it increases craving for calorie dense foods.
10. Nutrition balance (High Protein and Fiber in Every Meal)
If you are dealing with frequent hunger or craving, then you might be missing some vital nutrients that are required to control hunger and satiety level.
Eating protein and fiber is not just important in breakfast, but you should add it to every meal. Higher the nutrient content of your meal throughout the day, better and faster the result will be.
By adopting this step, you will cut the reason for craving, and it will promote weight loss and boost health.
There are many other benefits for adopting it, like the increased recovery of muscles and much more.
11. Seek Help
If you have a craving, then it won’t have much problem handling it. But with addiction, you might have a tough time. During these time your family and friends can give your support. Spend a good time with them, and it will keep you distracted from the addiction.
You can also consult a therapist about it to find a solution for it.
12. Prepare Yourself for Addiction Strike
To find a solution to a problem you need first to understand the cause of the problem. If you find the reason behind arising crises, you can find a better solution to solve it.
You can do a few steps to get a better understanding of your addiction:
- Prepare a list of trigger foods
- List of places when you get such foods
- Find better food option
- List out Pros and Cons of eating such food
13. Increase Food That Lowers The Calorie Intake
Controlling craving or addiction is tough, and you will fall prey to it sometimes. If you are at the restaurant and giving order for food that is rich in calorie, then you should ask for extra veggies in it.
Adding extra fiber-rich food will make you feel full by eating less. By this way, you will get a chance to grab food that you want and also lower it calorie effect.
Fiber can make you feel full and even boost metabolism to burn excess calories. You can also add water dense food in it.
These are simple and effective tips for controlling food craving or addictions. It might look simple, but people suffering from such problem find tough at first.
Don’t lose hope and never give up.
Within a few days, you will feel it easy as a breeze.
14. Get Nutrition Balance
Few nutrients are found to increase craving due to deficiency.
Calcium and Magnesium: Low level of both these nutrients can increase sugar and sweet craving.
You can grab foods like dairy products, fish, dark green leafy veggies, broccoli, nuts, and seeds.
B Vitamins: B vitamins deals with controlling stress and improving mood. B1 and B5 keep up adrenal functions, and B6 and B9 help in the formation of neurotransmitters that is responsible for regulating mood. During stress, these vitamins are required in a significant amount to tackle stress.
You can eat veggies, chicken, egg, yogurt, fish, etc. to get enough vitamin B.
Zinc: Zinc deficiency can lower your sense of taste make you crave for extra salt or sugar. You will require extra sugar or salt to enjoy its taste, leading to craving.
You can get enough zinc from crab, tuna liver, oysters, dark chicken meat, green peas, mushrooms, eggs, and nuts.
Omega: Lack of omega 3 can increase the craving for fat rich food. If you feel to eat more fat rich food, then you can go for healthier options.
You can eat fish like salmon, sardines or tuna, and pasture raised chicken’s egg, nuts or seeds.
Pros and cons of quitting craving or addictions:-
There are lots of benefits with quitting craving or addictions. You feel the difference within a few days, and surely you will enjoy it.
– Your energy level will improve day by day
– You won’t have to struggle to lose weight or to maintain it
– Risk of chronic health problems like cancer, heart disease or diseases will lower
– You will stay in control instead of being controlled by addiction
– You might fell tough at the start
– With addiction, you might face some withdrawal symptoms like sadness or frustration
There are many reasons to quit it and very few reasons to not. Choose the right reason and you will be able to get over the addiction.
Part 4 – Metabolism Boosters For Your Weight Loss Journey
Either you run the day or the day runs you. – Jim Rohn
Have you heard about metabolism while trying to lose weight?
If you heard about it, then you might have also heard about its adverse effect on disturbance.
Before that know what a metabolism is.
Metabolism is termed as chemical reaction involved in maintaining living state of cells and organism. It is divided into two categories:
Catabolism – the breakdown of molecules to obtain energy
Anabolism – the synthesis of all compounds needed by the cells
In simple term, its body ability to break down foods to provide energy and other nutrients for proper functioning.
A slowdown in metabolism leads to many health problems like low energy level, weight gain and other health concerns followed by weight gain.
While trying to lose weight, it’s important to have a healthy metabolism. Without proper metabolism, it will be tough to get a quick result, or even you won’t lose weight. Multiple unhealthy stuff tried to lose weight can be the reason for the slowdown in metabolism and weight gain.
If you want to lose weight, then you need to boost your metabolism. If you have thought that it would be tough to increase metabolism and you need to put extra effort, then don’t worry.
While losing weight or staying healthy, the main focus should be improving body function. If you improve your natural body function, then all are done without giving any extra effort. Boosting metabolism or adopting healthy habit will sound similar when you look. So don’t worry much, you know all the best method to lose weight. It’s just a reminder or a checklist.
Many things can be done to boost metabolism. Few but the best ones are listed below. If you follow these few steps then also you will get the result you desire.
Top Tips to Boost Metabolism
1. Eat Breakfast
Breakfast is the first and the most important meal of the day. It said, again and again, to lose weight you need to eat a healthy breakfast. Instead of many people skip breakfast to minimize calorie intake.
As you wake up, the body comes out of 8-hour starvation mode, while you were sleeping.
While you were having a deep rest, the body was working continuously to repair and build cells. During these process, there were lots of calories utilized.
If you skip breakfast and starve, the body won’t get enough nutrients to continue the process. As you starve, the body gets confused about its next refuel. It starts preserving energy by slowing the metabolism and thus interfering normal function. If you refuel with healthy nutrients, metabolism increases that carry out the process with high energy level.
There are many other reasons to eat breakfast like it boosts satiety hormone and suppresses hunger hormone.
Eat nutrients dense breakfast that contains high protein, fiber, carbs, fat, vitamin, and minerals.
Know more about breakfast at:
2. Eat Small and Frequent Meal
A thumb rule; eat small but frequently to keep your metabolism at its peak performance.
Many consider it’s a myth, but you can adapt it in the right way.
The right way to eat small and frequent is to include complete nutrition.
Protein and fiber are essential to maintain satiety level and prevent constant craving.
Carb and fat are required for energy and cell metabolism, while vitamin and minerals are necessary for many important processes. With a continuous supply of complete nutrients, you will increase body function stimulating metabolism.
The claim for no effect was made when meal lacked complete nutrition. Protein and fiber support healthy metabolism while carbs provide energy to carry out the process.
If you want to lose weight, then you need a deep and healthy sleep for 7-8 hour.
Your sleeping pattern has a direct effect on metabolism and weight loss. Lack of sleep can make you crave for calorie dense foods and, you can’t resist from eating it.
After deprived of the last night sleep, you won’t be able to eat a healthy breakfast disturbing the whole balance throughout the day.
University of Chicago researchers found that continuous lack of sleep for 4 days can do more harm. It affects the insulin balance, a hormone that converts sugar, starch, and foods into energy. It causes insulin sensitivity, so body doesn’t behave properly, ends up storing fats from the bloodstream as it’s not able to process it.
Next time when you find that you are not able to make the right choice during breakfast or gaining weight, check your sleeping pattern.
4. Build Muscle
Doing cardio to boost metabolism, that’s a good step. But if you are skipping strength training then you are not taking total benefit from workout routine.
To boost metabolism and to burn calories throughout the day, you need more muscle. Muscles can automate the process without any extra effort, even while you are resting or sleeping.
10 pounds of muscle burns 50 calories at rest while 10 pounds of fat burn 20 calories during a day.
Strength training can stimulate the body to build new and better muscle mass that will burn more stored fat than fat cells.
Strength training 3 times a week is enough to increase muscle growth and metabolism.
Along with there are many routines in an exercise that will be discussed in fitness sections.
5. Avoid Inflammatory Food
If you want to lose weight, then you need to avoid inflammation causing food. All processed foods are responsible for inflammation, causing heart disease, diabetes, or cancer. They are also responsible for weight gain, stress, thyroid dysfunction, fatigue, hormonal imbalance and digestive stress.
Slowdown of metabolism is due to foods containing high sugar, refined vegetable oil, artificial sweeteners, low-quality dairy or animal products
6. Stop Dieting, Give Your Body The Required Calorie It Needs
As mentioned earlier, a body needs an optimum energy supply for better functioning and higher metabolism.
Lack of energy during dieting can slowdown the function.
There are many diets available that are claimed to give the result. Trying a different diet frequently can disturb the normal function disturbing metabolism.
If you are considering dieting, then there are beliefs that fasting can help to lose weight. But it has a harmful effect on metabolism that leads to weight gain instead of weight loss.
7. Drink Enough Water
To have a better metabolism, you need to stay hydrated. As the body is mostly made of water, you can’t neglect its importance.
Like other food, you won’t get any calorie, but it will stimulate the body function helping to lose weight.
People drinking water has found easy to lose weight and manage weight. Drinking water increases the calorie consumption during rest.
In obese children, it was found that drinking water increases calorie consumption by 25 percent.
But cold water has a better result than regular water. Body boosts metabolism and burn calories to warm the cold water to normal body temperature.
Know more about other healthy beverages at Top 5 Weight Loss Beverages To Start Your Day
8. Don’t Have Heavy Dinner
For better metabolism, you need healthy dinner that can provide enough nutrients for proper recovery, and better energy level the next day.
But don’t be over obsessed with heavy dinner. You don’t need heavy dinner but right food, that provide enough nutrients without eating more.
A proper and well-balanced diet can do the work.
9. Don’t Sit at Job Desk
If you are sitting from 9 to 7 while at work, then you are slowing your metabolic level. You can take a break for 15-20 after every hour, during that time you can stretch, walk, or even stand for a while.
You can also try standing desk at work for a while. The body burns more calorie while standing when compared to sitting on the desk.
10. Incorporate Spices In Your Diet
If you get bored of eating healthy foods, then you might be missing these spices. To enjoy any meal, it’s important to provide some flavor to taste bud. If taste bud doesn’t like it, then you might get attracted to other foods that satisfy taste buds, like fat, sugar or salt-rich foods.
By adding spice, you will enjoy the food taste and also boost your metabolism. Start enjoying it and find various ways you can incorporate into your diet.
Turmeric has a high antioxidant profile due to the presence of special compounds curcumin, providing it anti-inflammatory property. It is also known as warming spice that helps to heat body metabolism.
While a study on rat found that, it lowers the fat cells by suppressing the growth of new fat cells that contribute to prevent weight gain.
Cinnamon is another warming spice that increases body temperature to burn more calorie by boosting metabolism. It helps in regulating digestion and absorption of nutrients from foods.
You can sprinkle it on oatmeal, yogurt, or salads making them taste good.
3. Cayenne pepper
It is similar to turmeric and cinnamon, increase body temperature and boost metabolism. As you eat cayenne pepper, body’s temperature kicks high that can help to burn up to 100 calories
Sprinkle it over roasted nuts or scrambled eggs. You can use it while preparing dishes, maybe pizza, pasta or other.
Consuming cumin can helps the body burn three times more calories. It is helpful in digestion, energy production and also improves glycemic index in people.
Ginger contains two important compounds like gingerols and capsaicin, known to boost metabolism. It also controls blood glucose level and prevents a sudden rise in blood glucose, helping to lose weight and protects from many health problems.
To make food taste great, garlic is used in many dishes. You can get the excellent flavor and enjoy its metabolism boosting property. Due to its thermogenic property, it helps to burn calories.
7. Black Pepper
Black pepper contains piperine that helps to block new fat cell formation. Along with it contributes to more calorie burn during a brisk walk or any physical activity.
Cardamon is also a thermogenic spice that increases body temperature and boosts metabolism.
Incorporate these and other spices in your diet, to enjoy your meal and weight loss journey.
11. Beverage That Boosts Metabolism
If you want to enjoy a beverage, then you should go for green tea or coffee.
Coffee provides caffeine while green tea provides caffeine and EGCG.
Caffeine and EGCG help to boost metabolism and burn calories.
EGCG insist the enzyme that breaks down norepinephrine, that signal fat cells to burn fat. With an increase in norepinephrine, the body utilizes fat cells as the source of energy.
They also boost energy level during a workout and suppress appetite to lower calorie intake.
12. Nutrients For Better metabolism
The motto to eat healthy food is to get the right amount of nutrients. These nutrients provide energy and stimulate the function that increases metabolic activity. Increased metabolic activity increases the energy level that boosts vital processes like; breakdown or foods, cell development, and nourishment developing organs, etc.
For these process, you need every nutrient, but few have a higher effect on metabolism and weight loss.
You are now quite aware of protein and its benefits. As it breaks down slowly and provides energy for a longer period, metabolic activity stays active. Protein is high thermic food, that means it will burn more calorie than it releases.
To get enough protein, you can eat eggs, meat, grain, cereals, dairy products, etc.
Similar to protein; fiber also breaks down slowly and increase calorie burn that helps weight loss and improves metabolism.
To get enough protein you can eat veggies, grain, cereals, fruits, etc.
3. Vitamin A
Vitamin A is required for proper function of thyroid gland. Thyroid hormones regulate how body use energy that affects the rate of metabolism. Deficiency of Vitamin A is found to slow down the speed of metabolism.
4. Vitamin D and Calcium
It is found that people taking enough Vitamin D have a lower obese rate. Obese people were found to have a lower serum vitamin D level and also calcium.
There is no reason yet found for the effects. But you should intake the right amount of these nutrients, not for weight loss but for a healthy bone. A healthy bone will surely impact on health and well-being.
To get enough Vitamin D and Calcium you can eat cod liver oil sardines, tuna, salmon, egg yolk, fortified milk and yogurt, fortified cereals. You will get enough Vitamin D if you spend most of day outdoor.
5. Vitamin C
According to a 2005 article published in the Journal of the American College of Nutrition, people taking high Vitamin C burned 30 percent more calorie while brisk walking.
Vitamin C increase the energy level during a workout to burn more fat.
6. Vitamin B complex
- thiamine (B-1)
- riboflavin (B-2)
- niacin (B-3)
- pantothenic acid (B-5)
- pyridoxine (B-6)
- biotin (B-7)
- folic acid (B-9)
- cobalamin (B-12)
Vitamin B complex is essential as it lowers stress and regulates mood. Excess stress is responsible for the slowdown in metabolism. You can lower the stress level by eating the right food.
While, it is also required for the proper metabolism of carbohydrate, protein, and fat.
It is needed for the breakdown of carbohydrates to maintain the energy level that is also responsible for the metabolic activity. In all, Vitamin B complex plays multiple roles in keeping metabolism high.
To get Vitamin B, you can eat the top listed foods. You will get nutrients even from other sources, but the list contains a higher concentration of a particular vitamin.
Vitamin B1: Green peas, asparagus, brussels sprouts, sesame seeds, sunflower seeds, pistachios, herring, criminology mushrooms, ground flaxseed, and spinach.
Vitamin B2: Beef liver, lamb, milk, mushrooms, yogurt, spinach, almond, sun-dried tomato, salmon, and eggs.
Vitamin B3: Turkey, chicken breast, peanut, mushrooms, tuna, green peas, sunflower seeds and avocado.
Vitamin B5: Chicken liver, sunflower seeds, avocado, sun-dried tomatoes, corn, broccoli, mushroom, cauliflower, and yogurt.
Vitamin B6: Wild caught tuna, banana, salmon, chicken breast, spinach, sweet potato, hazelnuts, turkey, and garlic.
Vitamin B7: Almonds, sweet potato, eggs, onion, oats, tomato, peanuts, carrot, walnuts, cauliflower, Romaine Lettuce, and salmon.
Vitamin B9: Dark leafy green, asparagus, broccoli, chickpea, citrus fruits, bean, peans, lentils, okra and Brussel sprouts.
Vitamin B12: Beef liver, sardines, tuna, raw cheese, cottage cheese, raw milk, eggs, salmon,
If you are planning to improve your energy level, then you need a proper intake of iron-rich foods.
Iron is a vital nutrient that carries oxygen to all the cells and muscle, which helps to burn fat and calories.
Deficiency of iron leads to anemia that results in fatigue, lowering the energy level for the daily activity or sports. For better metabolism, body energy level should be high.
If you are missing iron in your diet, then you might slow your metabolism and your daily performance.
Magnesium is required for the production of energy in the body. There are more than 300 coenzyme reactions that need magnesium like, controlling blood sugar, regulating blood sugar, keeping the nervous system functioning smoothly, etc.
To get high magnesium, you can eat almonds, fig, seeds, legumes, green leafy vegetables, avocado, dark chocolate, and yogurt.
That’s all about nutrients and foods that can help you boost your metabolism.
The list may look quite long, but they are the most reliable way to increase your metabolism. These are best steps that you are going to follow throughout your life even after weight loss. They are healthy and safe because they correct the body’s natural functioning.
Well done is better than well said. – Benjamin Franklin
For weight loss or to improve health, it is important to get enough nutrients through food. But many of times it’s tough to get those nutrients that slow down the recovery, muscle growth, fat loss or even cause a deficiency. During these periods, supplements come in handy.
As referred by its name, the supplement provides nutrient that your diet lack. You can’t use it for replacing a healthy meal.
According to 2005 Dietary Guidelines for Americans, “Nutritional need should be met through natural foods. An individual should meet their nutrition need by eating nutrients dense food. It should provide enough protein, carbohydrate, fiber or vitamin and minerals.” While an individual can use supplements in certain case but its safety should be considered.
There are lot many supplements available in the market for every need like building muscle, losing weight or treating deficiency.
Similar like nutrients need they are also divided into two categories; macronutrient and micronutrient.
As its name suggests, it’s a supplement that provides macronutrients like protein and carbohydrate. Protein is required for fast muscle recovery and growth, while carbohydrate to refuel or to bulk up.
If you are not able to get enough protein or carbohydrate, then you should try these supplements.
As the name suggests, it’s a supplement that provides micronutrients vitamin and minerals like Calcium, Magnesium, Vitamin D, Iron, Vitamin C, Vitamin B, Zinc, Selenium, and Chromium.
It is recommended to get micronutrients from food to prevent high dose side-effects through supplements. If you following a healthy diet, eating varieties of food, then you will receive every micronutrient in required quantity. But many of time you might not get enough nutrients from food as they lack. Then you should prefer for micronutrients.
Do You Need Supplements?
While losing weight or building muscle, it’s quite often you have heard about supplements. There are many promising articles, magazine, and models promoting the effectivity of these supplements. Their price might be from low to high range.
Is it worth to spend a lot of bucks on it?
Does it give the result as said or not?
If you wanted to lose weight, then you might be searching for the best supplement that can help you out.
There are many hypes about supplements benefits. There are many promises made by supplements manufacturer and sellers, while quite a few things are proven. While a few supplements can help you with weight loss but you shouldn’t believe in every type of them without doing research on it.
There are few supplements that are effective but to get the benefit; it is important to follow a healthy diet. These supplements will help when you lack those nutrients.
A whey protein after a workout can help in quick recovery as body readily absorb simple form of amino acids. Iron, calcium and other vitamin and minerals supplements are beneficial when the diet doesn’t provide enough.
If you are planning to get the supplement, then try to follow a healthy routine and try few of supplement like whey protein, egg protein, fish oil or vitamin (if your diet lack fruit or vegetable). You can also try creatine that is proven to increase your performance during a workout session. The more you lift, the more you will gain.
Read the label while buying the supplements…
Every supplement is referred by its ingredient that is proven to provide benefits. But most of the time, the requirements of those ingredients is high to get benefit from it.
The listed supplements are found useful and safe. If you are planning to lose weight, then you might not need all of these. You can use few to increase muscle recovery after exercise, boost fat burn and increase energy level.
- 5 HTP
- Fish Oil
- Green Tea Extract
- Protein Powder
- Whey Protein
- Casein Protein
- Egg Protein
- Other plant-based protein
- Vitamin D
The supplements listed are not yet proved to provide any result, instead of many claims. You should avoid these supplements as they don’t have much effect in real as stated by clinical trial.
- Acai Berry
- Deer Velvet Antler
- 7-Keto DHEA
- Garcinia Cambogia
- Green Coffee Extract
- HGH booster
- Tribufus Terreitris
Everyone has a different goal that decides their nutrition requirement. You major nutrition intake should be from foods while you can take a supplement to boost recovery.
Also few of supplements improve exercise performance, you can get for your workout routine. Know all the supplements and take as per your need.
1. 5 HTP – Precursor of neurotransmitter hormone serotonin that increases the feeling of fullness.
Dosage: 300 to 500 mg per day
2. Beta-Alanine – Reduce fatigue due to exercise and improve aerobic workout capacity.
Dosage: 2.6 to 6.4 grams per day
3. Betaine – Boost muscle endurance and strength.
Dosage: 1.25 to 2.5 grams per day
4. Caffeine – Increase calorie during workout improving performance during exercise.
Dosage: 3 to 6 mg per kg body weight before 20 minutes of exercise.
5. Carnitine – Increase cellular by increasing the rate of fat burn for energy by muscle tissue.
Dosage: 1-2 gram of l-carnitine
6. Citrulline – Stimulate Nitric acid production that boosts muscle endurance, minimize muscle soreness, and enhance aerobic performance.
Dosage: 6-8 gram per day
7. Creatine – Boost strength and muscle gain, increase aerobic endurance, minimize muscle soreness and damage due to intensive exercise.
Dosage: 5 grams of creatine monohydrate per day
8. Curcumin – Found in turmeric, protects from inflammation that is that cause muscle soreness and slow recovery. It also protects from cancer, Alzheimer’s disease, allergies, arthritis, and other chronic diseases.
Dosage: 80-500 mg per day
9. Fish oil – There are many health benefits of eating fish oil. While it reduces muscle soreness, improves glucose uptake and accelerates fat burn.
Dosage: 3.5 – 4.5 gram per day
10. Green tea extract – Increase fat burn for energy during exercise improving energy level and performance.
Dosage: 400 – 600 gram per day
11. Forskolin – Improve blood flow that reduces inflammation. It raises metabolic rate and accelerates fat loss.
Dosage: 100 mg per day
12. HMB – Helps to metabolize amino acid leucine, that stimulate protein synthesis. Prevent muscle breakdown during exercise that helps in fast muscle recovery and growth.
Dosage: 2 – 3 gram per day
13. Multivitamin – Helps to meet vitamin needs.
14. Naringin – Mobilize stored fat that burns excess fat as an energy source for exercise.
Dosage: 600 mg per day
15. Protein powder – Protein powder is used to fast muscle recovery after exercise for building new cell and increase strength.
There are few effective types of protein
- Whey protein
- Casein protein
- Egg Protein
- Soy protein
- Other plant-based protein
Dosage: 20-30 gram protein from these protein sources is enough
16. Spirulina – Improve exercise performance, reduce blood pressure and systemic inflammation.
Dosage: 1-3 grams per day
17. Synephrine – It is useful for fat loss as it, increase metabolic rate, fat mobilization and increase the thermic effect of food.
Dosage: 25-50 mg per day
18. Theanine – Increase nitric acid production that improves performance during exercise.
19. Vitamin D – Bone vitamin is required if you can’t get from food or due to lack of sunlight due to geographical location.
Dosage: 2000 IU per day
20. Yohimbine – Improve exercise performance, reduce physical fatigue, increase the time of exhaustion and decrease fat storage.
Dosage: 0.1 to 0.2 milligrams per kilogram of body weight
21. Zinc – Also known as testosterone booster as its deficiency can lower its level. It is required for creation protein, enzyme, and cells.
Dosage: 30 gram per day
Meal Planning For Weight Loss
Many are called but few get up. – Oliver Herford
Meal planning should be done as per person requirements. It depends on the person, depending on age, gender, fitness goal, etc. Planning a better routine is not that difficult. You just need to know what’s your goal and what is right to eat depending on the present situation.
Nutrition demands differed greatly in every stage of life. In every stage, the requirements changes as per body functions and activity.
At growth stage, from childhood to adulthood, you need a high dose of protein, fiber, carbs, vitamin and minerals for optimum nutrients supply to repair muscle, build new muscle, develop healthy bone, and much more. During these periods there are many hormonal changes, which need a good diet.
In old age, the requirement of Vitamin D and calcium increases to keep bone strong, as the body’s ability to absorb vitamin b-12 decreases. Protein and carbs need will be quite low as there is very low wear and tear of muscles.
With changes in age physical activity, body function also changes, changing you nutrition demand.
Nutrition need also depends even on gender. Men require more nutrition as compared to women. It doesn’t mean that women need fewer nutrients compared to men.
Men will need high protein and carbs to gain muscle compared to women planning to stay lean and toned.
Men under 50 may require 38 gram fiber while women need 25 gram.
Men’s need for iron is quite low as compared to women due to menstruation cycle.
As every nutrient has a different role, the need also differs for men and women.
The final one, it also depends on physical activity.
A highly active person will need more nutrients compared to a less active person.
With the increase in activity, demand or energy increases, protein is required for excess wear and tear of muscles, etc.
You need to balance your nutrient intake as per your physical need.
You won’t need more carbs when you are not doing a workout, as the body will store that excess carb.
With increased physical activity you need to increase protein intake for muscle recovery and new cell development.
These three factors have a high impact on your nutrients requirement, changing your meal plan. You need to understand it and plan according to it. Simply following any available meal plan won’t do any good. You need to change it as per your current need, which changes from time to time.
Best Way to Plan a Healthy Meal
1. Long-Term Goal
For weight loss, you need to set a long-term goal. Following a diet, are always looked like a short-term goal. People think that they can quit it as they get the desired result.
But it’s the biggest mistake that people make. Healthy eating is not a short-term task; you need to do it for the lifetime to stay healthy. With a weight loss goal, you set a plan that will bring back your energy level and health back.
By setting a short-term goal, you will be forced to try unwanted things that prove bad later. You might get a quick result, but it will also fade away quickly.
While by setting a long-term goal, you will be forced to adopt a healthy habit that might give slow but long lasting result.
The key to any goal planning is, set a long-term goal.
2. Think protein and fiber first
For every meal, you need to start with protein. It can trigger your weight loss in a healthy way. It will control your calorie intake by preventing you from eating carbs.
3. Eat salad
One of the best ways to enjoy a meal in a healthy way is by including a salad in it. Salads are the best part of any healthy diet. You can add nutrient-rich food as well as they taste good.
Include nuts, veggies, chickpeas, sprouts, pumpkin seeds, avocados or other fruits, vegetables to make a salad.
4. Prepare Veggies
Similar to the protein you need to increase your veggies intake. You can make your veggies to eat with every meal, increasing the nutrient value of every meal.
High fiber intake will prevent unwanted calorie craving.
5. Stock on non-perishables
You can stock up with healthy food like rolled oats, canned tuna, brown rice, fruits, or canned beans. As there will be easy access to healthy food, you won’t fell the need to order unhealthy foods.
6. Allow yourself to indulge
As mentioned in earlier in healthy option or unhealthy foods, you can eat healthy without starving your taste buds. You can indulge once a week but have control on your portion size.
7. Perfect Day of Eating healthy
As stated by USDA MyPlate the food chart that you can follow to meet your nutritional needs.
You need to add a high amount of protein sources, vegetables, whole grains, varieties of fruits, nuts, and healthy foods. Instead, it may seem incomplete but you can remember to follow it, and within a few days you get your right chart. As the need for nutrient requirement depends on the person, make a better choice.
Eat right, don’t consume excess than you require, don’t starve, don’t eat when you aren’t hungry.
By following these, you will start eating healthy and skyrocket your weight loss goal.
That’s all about a nutrient part for your weight loss goal. Now you know enough to gain complete benefits from nutrition to lose weight.
Part 5- Fitness Guide For Weight Loss
Storms make trees take deeper roots. – Dolly Parton
Want to lose weight, start your fitness routine!
Want to manage healthy, start your fitness routine!
You might have heard the suggestion and importance of fitness or exercise for weight loss or weight management. Everyone has a different point of view toward fitness.
Few support it, while few have a different opinion.
There are many reasons behind these facts or opinions, making it a complicated topic.
Exercise can help you to lose weight; even few didn’t find helpful. It depends on person habit, that is building or ruining health.
Before further exploring fitness routine, you need to know the role and importance of it. Also, how to have a perfect balance between diet and fitness.
The hard truth about your health depends on:
Diet – 80%
Fitness – 20%
The number is approx, but you shouldn’t neglect it. Many research and studies have found that diet plays a significant role in health and fitness. If you are not able to follow a healthy eating routine, you have to stress hard on exercise; even gaining a little result. A healthy diet will reduce your effort required during fitness activity.
Exercise routine helps to burn calories or its stored as fats, but not to the extent of calorie intake. You can eat more than 600-700 calorie in one sitting but have to work out for hours to burn it. If you don’t burn those excess calories, it will be stored.
If you want to lose weight fast, you need to eat less calorie than your body need.
While if you want to maintain a healthy weight, you need to eat the required calorie.
To gain weight, you need to eat more calorie than your body need.
You shouldn’t compromise your diet if you are indulged in a fitness routine. Fitness will surely benefit you to get in the right shape if you eat healthily. There are many advantages if you add fitness routine to your daily schedule. Fitness routine need not be boring; you can enjoy every moment of it.
You won’t have to push over your limits to get the desired result. Slow but constant progress is a perfect blend for longer and healthier life.
Explore the importance of fitness routine and how you can get the maximum benefits from it.
Importance of Fitness Routines
Adding fitness routine provides lots of benefits, instead of just weight loss. You will feel better, have more energy and add more years to your life.
There are lots more benefits that you get from exercise, making it quite essential to miss from your routine.
1. Helps to Lose and Maintain Healthy Weight
When on weight loss goal, your primary task is to burn excess calorie and stored fat. For a healthy and fast weight loss, you need to include exercise as well as other fitness routines. You need to stay active and make a better decision in daily life. By choosing a healthy habit, you will burn more calorie throughout the day.
Exercise has a greater impact on weight management. It helps to burn calorie by increasing body calorie consumption, building muscles and lowering fat storage.
2. Combats Health Conditions and Diseases
Modern lifestyle has also promoted many health problems.
An increase in bad cholesterol level has increased the risk of heart attack. Exercise can help to get rid of bad cholesterol and increase good cholesterol (HDL) level.
Diseases like heart attack, diabetes, some types of cancer, depression, anxiety, metabolic syndrome, and other problem are rising. Exercise can help to combats these diseases.
3. Improve Energy
If you aren’t active for long, your body system strength decreases. But by including exercise, you can strengthen your body system.
Supply of nutrients increases, lungs readily absorbs nutrients and oxygen to provide it to tissues. With an increase in lungs and heart health, energy level also increases for daily activity.
4. Boost Happy Chemicals, Reduce Anxiety
Do you know that exercise can be addictive?
If you don’t believe it then, follow a fitness routine for a few weeks.
Few minutes of exercise leads to the release of happiness hormone ‘dopamine’ and other chemicals that make you feel better. It is responsible for calming anxiety and to get rid of depression.
You will feel happier that will boost your confidence level.
5. Boost Brain Power, Sharpen Memory,
Cardiovascular exercise like swimming and running can make your smarter. They increase the size of the hippocampus, a part of the brain responsible for memory and learning.
6. Promote Better Sleep
Exercise has a positive effect on deep quality sleep.
If you have any problem while sleeping then, it can benefit you. Better the sleep, faster you will recover and better you become.
7. Spark Sex Life
Low energy level and out of physical shape has been found to lower sex life.
Exercise can spark your sex life. It can improve energy and physical appearance that increase arousal for women, and in men, it prevents erectile dysfunction.
8. Helps Control Addictions
People addicted to drugs or food are dependent on dopamine also know as “reward chemical”. Indulging in fitness routine can help you get rid of such addiction. It will boost happy hormone dopamine cutting the dependency of any drugs.
9. Live Longer
With the improvement in the function of organs, muscles, and joints you will stay healthier. Also, you will stay protected from many of chronic diseases that are responsible for early death.
Obesity or staying inactive can decrease the lifespan by 7.2 years, while exercise can improve health and increase lifespan.
There are many more benefits that you can get with exercise, and it’s not limited to weight loss.
Start with an exercise routine and enjoy the energy throughout your life.
Types of Fitness Routine
There are many types of fitness routine. The role of all these fitness routine is to keep you fit and healthy. Integrating fitness will improve strength, balance, flexibility, and endurance. By including all these routine, you will get overall benefits that each of them has.
1. Balance Exercise
It is one of the important exercises that help to improve balance. Weak balance can lead to fall due to loss of balance in adults or patient.
You can improve balance by doing activities like yoga, tai chi, or other movements that need you to keep hold for a while
Standing on one leg can also improve your balance.
You can even improve your balance by doing strength training exercise.
2. Flexibility Exercise
Flexibility exercise is another type of fitness routine that you need to do before any workout routine.
Slight warm up and stretching prepare your body to get started with an intense workout. Proper stretching can also prevent sudden shock to muscle tissue, due to an unexpected moment.
It is suggested to start a workout with stretch; if you were resting for long or while after waking up, to prepare stiff muscles.
Another benefit about stretching is that it can be used to help in active recovery. When you face muscle cramps or pain, you can slowly stretch to feel better and increase the healing process.
- Relax and breath slowly while stretching. Hold the position until the count of 30 seconds.
- Don’t be in a hurry, do it slowly, never jerk.
Walking is low-intensity exercise and the best to way stay fit and healthy. It can help you to achieve your weight loss goal and even boost fitness level.
It can lower your blood pressure, cholesterol level, boost energy level and other benefits. If you wanted to stay lean and maintain a healthy weight, you need to add walking into your daily routine.
Walking can also act as the best stress buster, a few minute walks and you will feel less stressed.
You can start with a short distance and slowly increase the distance. You can start at a slow pace at start later increasing the pace.
4. Endurance Training
Endurance training is an excellent choice to improve aerobic strength. It includes all types of exercise like walking, running, dancing, climbing the stair, swimming or biking.
If you are not active for long, then you need to start slowly. Start with 10-15 low-intensity workout; later you can increase time and intensity.
5. Strength Training
Strength training helps to build stronger muscle and strengthen bone.
It increases muscle density that boosts calorie burn to help you in losing weight fast.
3 set of 12 repetitions of an exercise or working out till fatigue is enough for single muscles.
The best exercise for toning, stretching, and strength. There are many forms of yoga that can be done.
- Increase flexibility
- Improves balance
- Increase lung capacity
- Tone muscles
- Improve respiratory functions
- Boost blood circulation
That’s the benefits you can get by practicing. Each pose has loads of benefits, making it harder to miss in the fitness routine.
What is good for weight loss?
For a weight loss goal, you don’t just have to lose weight (fat), you also have to gain muscles. A healthy balance of both will give fast result in losing and maintaining weight.
You also need stretching and balance exercises to improve your body movement and joints health. Intensity or endurance training boost fat and muscle growth. All these routine are combined to make an effective plan. You shouldn’t miss any one of these from your routine.
Part 6 -Top Exercise List
Pursue one great decisive aim with force and determination. – Carl von Clausewitz
To get the benefit of a fitness routine, you don’t always need to be dependent on gym memberships or equipment. Multiple bodyweight exercises are there that can supercharge your weight loss.
Also, you won’t need any expensive equipment at home to do these exercises. Body weight can be considered as best exercise if you want to get toned as well as build muscles. You can modify them as per your need. You can also increase the intensity to boost endurance, strength and fat burn.
You can incorporate these exercise while doing weightlifting. While if you were not able to go to the gym, then you can do these exercise, without giving any excuse.
Top Exercise You Can Do Anywhere
- Place your hand directly under your shoulder.
- Keep your feet hip-width apart.
- Keep neck neutral; eye focused 3 feet in front of you while lowering your body.
- Push back up
- Start with getting in the press-up position
- Bend your elbow and rest your weight on your forearm
- From shoulder to ankles, your body should form a straight line.
- Hold this position for a few seconds.
- Start with your hand on hip and feet hip-width apart.
- Step up your left leg forward lowering, until your kneeing touching the ground or at least 90 degrees.
- Return to starting position and do it with next leg.
- Stand straight with feet hip-width wide apart.
- Lower down as if sitting, go deep till your flexibility.
- Make sure that your toe and knee are inline, while going down.
- While in standing position, slowly rise up on toes, while keeping knee straight and heel on the floor.
- While you rise high, hold for a while and go down slowly.
Single Leg Deadlift
- Start with the standing position with feet together.
- Raise one leg straight behind your, keeping toe pointed towards the floor as you bend.
- Bend down as your flexibility allows, and raise up.
- Lie down, with your hand behind your head.
- While bringing right knee towards the chest, bring your left elbow towards the right knee.
- Repeat it with left knee and right elbow.
- Assume a push-up position supporting your weight on your palms and toes.
- Lift your right foot and bend the right knee to bring it under your chest.
- Straighten the leg to go back to the initial position and repeat with the left leg.
- Start off in a sit-up position and keep your elbows bent at right angles.
- Bring your right knee toward the left elbow, as if you are about to sprint. Immediately repeat the procedure with left knee and right elbow.
- Do alternate repetitions and feel the burn in your core.
- Start with a shoulder width stance. Lower your body into a squat position first.
- Place your feet back quickly and assume a push-up position. It is the starting point of a burpee.
- Pull your feet towards the body and come to the squat position, with your hands on the floor.
- The next step is to jump into the air as high as possible, raising your hands in the air. This whole circuit counts as one repetition. Perform 15-18 such repetitions.
You can use these exercise to make a combination and perform intensity interval training.
- Take 3-4 exercise.
- Perform each exercise for 30 seconds and rest for 10 seconds, while you can increase as your fitness improves.
- Completing 3-4 exercise will complete 1 set, now do other back to back for 4-5 sets.
- You can increase timing and sets as your fitness level improves. Start slowly and change schedule as you progress.
Some of the equipment you can use is
- Resistance band
- Jump rope
You can do full body exercise with the resistance band. To know more you can view the video; it demonstrates each exercise in detail.
Regular Activities that you can do apart from doing exercise
Including it is the best choice that you should make. But, you don’t need to depend on exercise to burn calorie and lose weight. You need to make a healthy choice every time throughout the day, boosting calorie burn.
- Walking to the nearby store, office,
- Go nearby by cycling
- Take stair instead of the lift
- Stretch in office
- Building a standing desk
You can make a daily better choice that will lead to a better lifestyle. Losing weight or staying fit is not about making a big change, small steps in daily activity can bring lasting changes.
Each time we face our fear, we gain strength, courage and confidence in the doing. – Theodore Roosevelt
Fun Activities That Help To Lose Weight
With working out in the gym or at home, there are many fun activities that you can enjoy. You don’t need to get bored by following daily workout session, get out and enjoy the process.
By trying these activities, you will never get bored. Start taking part in such activities and your life turn adventurous, and you will stay fit and healthier.
Most of the activities are quite tough, so you should do it with a group. As one of a study published; athletes were able to resist higher level of pain when they were with their teammates.
Go and plan out some adventurous stuff this weekend.
1. Hiking With Friends
Go hiking with your friends, or you can join a group. You will surely enjoy the beautiful outside trail and also burn lots of calorie without realizing. If you go for a few times, then you might get addicted to it, and its a good one.
Walking is another fun activity that you can enjoy with your friends. A brisk walk on a long trail covered with lush green will sooth your mood and make fitness more enjoyable.
3. Rock Climbing
Rock climbing can be tough at the beginning. You can start with an easy trail and keep doing it. Don’t try tough patch without any expert guidance.
You will be able to build stronger arms, back, shoulder and back while doing it.
Dancing can be included in fun activities that will help you to stay lean and fit.
5. Roundhousing With Your Kids
Playing with kids can make you happy as well as burn few calories without giving a second thought.
6. Martial Arts
You can also try a martial arts class to your fitness routine. You might find it interesting, compared to just lifting the weight.
There are many other fun activities that you can do like:
- Cycling for long distance
- Take part in the marathon
- Play sports
- Explore a new place
Activities are endless; you just need to do some of the things in a new way. The more fun you have doing it, you will never get bored of it. Enjoy every bit of it.
Part 7 – Workout Mistakes That Ruins Effort
Either I will find a way, or I will make one. – Philip Sidney
1. Skipping Pre-workout Meal
The pre-workout meal is the first most important meal for achieving any fitness goal. To lose weight, many prefer to skip their pre-workout meal to burn stored fat as energy.
But skipping pre-workout meal can ruin your workout plan and fitness goal. You will find tough to complete your workout routine, due to low energy level. Also, the risk of injury also increases. Add low glycemic index food in your pre-workout meal, to maintain a consistent flow of energy during the workout.
Some quick recipes before 30 minutes of workout:
- Protein shake with frozen fruit
- Oatmeal alone or mixed with protein powder
- An apple or banana
- Greek Yogurt with fruit
For more, you can get a workout meal idea from greatist workout snacks.
You can have a regular meal if you are going to do workout after 2-3 hours.
Pre-workout meal benefits:
- More energy during the workout
- Prevent the breakdown of muscle tissue, i.e., Muscle loss
- Increase muscle recovery and growth
2. Eating Spicy and Heavy Meal Before Workout
There are many eating habit mistake that can ruin your workout. Among those are eating a heavy or spicy meal.
Eating these types of the meal before a workout can cause indigestion and heartburn.
Avoid it before at least 2 hours of workout.
3. Training Longer
Training longer gives a better result, is one of the myths that most of the people believe. But training longer can lead to overtraining that cause slow recovery and delay in progress. 1 hour of workout is enough for any fitness goal; it may be weight loss or muscle gain.
4. Not Eating After Workout (Time)
Weight loss or fitness goal delays can also be due to lack of right nutrition after a workout is known as a post-workout meal. Right after a workout, the body needs energy and other nutrients to recover quickly.
After a workout, 20 minutes is the peak time to feed up with right carbs and protein, to assist muscle recovery and growth.
Nutrients are required to recover the micro-tears of tissues and muscle; delay can lead to slow recovery and injuries.
5. Not Eating Right Food
Another most important question about post workout is balanced diet and nutrition.
You need a balanced amount of carbs and protein along with other nutrients. Carbs (energy) are required to carry and assist amino acids, and other nutrients required by cells and tissue.
You can get the whole list of healthy meals over here: Healthy Post Workout Meal List
6. Skipping Warmup and Stretching
Before starting any intense workout, it’s important to do a proper warmup and stretching.
Warmup and stretching can loosen up muscle and prepare the body to prevent sudden shock.
Make 5 – 10 minutes for warmup and stretching, as it’s best practice to start any workout routine.
9. Not Getting Enough Sleep
You need a good sleep for 7-8 hours to boost recovery, weight loss or muscle growth. There are many reasons to get healthy sleep. It can play a significant role in achieving your weight loss goal. Don’t neglect it.
10. Relying On A Scale To Track Your Progress
While trying to lose weight, you might be quite eager to check your weight every time.
Checking weight frequently can make you depressed, as you might see fluctuation in your weight.
Fluctuation in weight might be due to water intake or food intake. If you want to check your weight, then check it weekly or bi-weekly.
12. Relying On A Gym Partner To Workout
Don’t look for motivation in other, be your own motivation. It’s good that you have a gym partner, but don’t completely depend on them. You should complete your workout routine with or without them.
13. Not Planning Ahead
Planning a workout is the best practice. But prepare it as early as possible, not during workout time. Don’t waste your gym time planning a workout, plan it early.
14. Not Taking Time To “Rest And Recover.”
To stay in weight loss or fitness program, you need to have a better plan to boost the recovery process.
Have 1 or 2 day recovery day between intense training. You can go for a walk or cycling for active recovery, as it stimulates muscle for better recovery.
You should take a week break after 6-8 week intense training for complete recovery. By taking a regular rest day, you will give it enough time to recover fast and completely.
After recovery day you will feel more energetic and motivated during a workout.
15. Ignoring Leg
Many people skip leg day, while workout with full energy during other muscles. It’s a huge mistake while trying to lose weight.
Leg fall under the major muscle, and while working on it, you work on other muscles too.
There are many reasons not to skip leg exercise:
- You will strengthen lower body, lower the risk of injury.
- As it’s a big muscle, you will burn more calorie.
- You will improve your balance.
- You will enhance your strengths for cardio exercises, like running.
- You will boost your metabolism.
- You will increase the range of motion.
- Stronger leg makes assure that you have high energy throughout the day while doing any task.
16. Not Challenging Yourself Enough
As you start a fitness routine, you have to push to get started. After a while, you will find comfort with those exercises. If you don’t challenge yourself to lift more heavy, more reps or sets; your progress will slow down.
You need to change your workout routine as your strength improves. Make constant effort and progress, instead of pushing one in a while.
17. Training to failure every time
Training to failure is the best way to make better progress, as it increases your strength, fitness and boosts weight loss.
You don’t need to train to failure for every exercise.
While working on any muscle, you can include the failure set for 2 exercises while training normally for other 3 exercises.
2-3 sets of failure are enough, don’t push harder.
18. Missing workouts
Are you skipping your workout day, it can be a significant setback in your weight loss goal. Plan a workout as per your schedule, and never skip or miss it.
19. Working out too often – Training muscles frequently
Training for longer is not only the reason for muscle injury or delayed recovery. You should also take care that you don’t overtrain a single muscle in a week.
Train every muscle to get a better result instead of forcing single muscle.
20. Working on a limited range of motion / Using incorrect form
Incorrect form can keep you away from gaining the exercise complete benefit. By practicing the right form, you will increase the range of motion.
Increased range of motion will help to work on extra muscle, that you might be missing due to incorrect form. With the better form, you will more efficiently.
21. Talking Too Much
As you have limited time to workout, you shouldn’t waste on unwanted stuff. Once you start with your exercise, avoid talking or gossiping.
22. Not Understanding Anatomy
Body muscles are connected to each other. You should always take care that you shouldn’t train the muscles connected to it. You can follow the tips below to plan a better workout schedule.
- Never train shoulder the day after your trained chest
- Have a gap between leg and back exercise as they are among large muscles. You need lower back strength during leg and back exercise.
- Don’t supersets that demand high grip
23. Hiring An Out Of Shape Trainer
If you are looking for a trainer, then look for a fit trainer. Out of shape trainer can’t keep you motivated.
Injury Prevention and Treatment
Opportunity does not knock, it presents itself when you beat down the door. – Kyle Chandler
When you get into any fitness activity, there are chances that you will face injury. Injury can be a sign that you are trying hard to reach your goal or it may be an indication that there are some faults.
No matter what, you won’t be able to skip any injury completely. You might face minor damage, but there is no reason to worry.
You can prevent major injury and even fasten its recovery. Know the right steps to prevent it and later explore the right way to recover faster.
1. Get proper footwear
You need a proper footwear while doing any high impact exercise like running. A right pair of footwear will protect from the impact that is the reason for knee pain, blisters, sprains, and even athlete’s foot.
Right shoes and socks can protect from these problems.
Also, you need a good shoe while lifting weight to provide a good balance. It protects from many of possible injury while lifting heavy weights.
2. Start with warm up and cool down
Before starting any exercise, you need to start with warm-up and end with a cool down. A proper warm-up will help you start your exercise. It will also increase your heart rate and loosen muscle and joints.
Some of the warmup routines are:
- Cycling Exercise
And finally, cool-down for 5 minutes by walking to relax.
3. Try to stretch before and after a workout
Many research has proved that stretching has no effect on injury prevention. But don’t skip it, give 5 minutes to stretch.
It will help to loosen the muscle and joints, improving flexibility.
4. Learn the proper form of exercise
You don’t need to rush to start with training. You might face injury or sprain due to performing an exercise in a wrong way.
Learn the proper form to get maximum benefit and prevent any damage.
There are many worst exercise that you should avoid, as they don’t provide real value for effort.
They can also be considered as risky exercise as they increase the chances of injury. So you should avoid those exercise and do an alternative to it.
1. Worst: Lat Pull Down Behind the Head
Alternative: Front Lat Pull Down
2. Worst: Military Press Behind the head
Alternative: Front Military Press
3. Worst: Upright Row with cable or barbell
Alternative: Front or lateral row
4. Worst: Leg Press with Cramped Knees
Alternative: Leg press with the knee at 90-degree angle
5. Worst: Squats on the Smith Machine
Alternative: Squats with added weight like dumbells
6. Worst: Exercise for Spot reduction
Alternative: Go for the complete body instead of spot exercise.
While the last one, skip spot reduction exercise, as they aren’t perfect to reduce fat. While focusing on whole body exercise, you will lower your overall body fat for a lean body.
That’s all form of exercise you should avoid and its best alternative.
5. Ease Into It
If you are beginners or have been inactive for long, go slowly. You need to start slowly and increase intensity and duration as you get the habit to it.
Challenging your fitness level is a good sign, but go slowly at the start. Sudden changes in intensity or frequency increase the risk of injury.
6. Cross Train
Frequently using any muscle can leads to overtraining, causing a delay in recovery and injury.
You should cross train to prevent overtraining of any muscle. You can do alternate day training with cardio and weightlifting. While on the third day you can go swimming or cardio.
While on strength training you can choose different muscle on a different day. Skip training single muscle twice a week.
7. Listen To Your Body
While training you should first listen to your body. Pain is a sign that you need to stop workout routine and take rest to prevent any injury. Don’t neglect it, look at starting pain and you will prevent any significant injury.
8. Refuel Your Body
The body needs a continuous supply of energy and other nutrients for the recovery. But the need of these nutrients increases during and after the workout.
You need to take proper care of your pre-workout, post-workout and during workout nutrition.
During pre-workout and post-workout you need to fuel with carbs, protein, and other nutrients. While during exercise you need to drink water frequently to avoid dehydration.
9. Rest and Recover
Rest and recover is the most important part that you shouldn’t compromise. Take 1-2 day rest in a week for fast recovery. While taking a break for 6-7 day after every 8-9 week training helps in maximum recovery.
You should consider it equally important as other fitness routines. Your body requires time to recover completely to perform better.
10. Strengthen Your Key Muscles to Prevent Injury
You make frequent use of core, back, and leg muscle. These muscles face constant stress while running or while lifting.
For better protection from an injury, you need to strengthen these muscles. A weak core and back can lead to back injury, while weak leg muscle may result in shin splints or knee injuries.
How To Treat Any Injury
To treat you need to follow RICE therapy.
R I C E treatment method stands for R= Rest, I= Ice, C= Compression, E= Elevation.
R I C E treatment has proved beneficial for every injury as it targets the primary cause of injury. Injuries are most common due to stress.
R I C E method proves useful in the treatment of 95% injuries within 48-72 hours. It reduces swelling and pain to recover faster.
R – Rest
Rest is necessary for injury treatment. Rest for 2-3 days gives time to recover. It provides time to recover from an injury caused due to stress.
Stress is relieved during the rest period.
I – Ice
Ice is very useful in the treatment of an injury. Ice can be applied to the swelling region, the part where you feel pain. The icing is a good option as it relieves pain as you apply it.
Due to icing on the injury, pain is reduced due to an increase in the flow of blood. The movement of blood reduces swelling and heals the injury faster.
Never apply ice directly on your skin. Wrap ice in a piece of clothes or towel.
Apply ice for 15-20 minutes at a time and then let it warm at room temperature. You can repeat this process 4-6 times a day and continue it 2 days after your injury.
C – Compression
Compression helps to limit swelling and recover damage. Compression relates the principle of providing support to the injured part.
You can wrap a bandage that provides extra support and comfort to the injured area.
Take care while you tie this bandage. Don’t tie bandage too tightly as it cut blood flow. It will limit blood supply to the injured area thus delaying recovery.
E – Elevation
Elevation can help to treat swelling in injury by the principle of gravity. As you lay down, put your leg on two pillows. It will allow draining blood from the injured area and recovering faster. It is usually for treating a leg injury.
Tips to Recover Injury Faster
Follow R I C E method for 2-3 days.
Stretching helps to loosen your muscle. Stiffness in the muscle mostly causes injuries. Thus perform stretching exercise during training or for the treatment of an injury. Perform stretching slowly and never forced to stretch your muscles. Give time for stretching as it depends on your flexibility.
If it still pains, then it’s best to visit a physician.
Part 8 – Healthy Habit and Tricks
Do not wait to strike till the iron is hot; but make it hot by striking. – William Butler Yeats
Healthy habit and tricks are the best as you don’t need to put more effort into it. These are simple tricks that you won’t be much noticeable. Just follow it to trick your brain to eat healthily.
1. Change Your Plate Color
To adopt a healthy habit, you first need to eat healthily. More intake of healthy food will lower the unhealthy food intake.
For this, you need to make changes in your plate color.
Red plate: You can trick your brain to eat less unhealthy by eating on a red plate.
Orange and Yellow Plate: People eat more when they eat in an orange or yellow plate.
Blue and White Plate: People usually eat less in a white or blue plate.
These are a part of the trick that you can play with your brain.
Note: In research on Alzheimer’s patient it was found that they ate more on a red plate.
2. Small Plate
Another trick that you can do to eat less by eating on a smaller plate.
It’s a proven and effective trick.
While serving food, you might serve according to plate size as you might not be aware of the quantity due to a large plate. The problem is with serving more and eating more than you need.
While you serve less food on a small plate, your calorie intake will reduce without realizing. By eating in the small plate, you won’t run out of calorie, as you can serve more food if you need later.
The motto is to be aware of food quantity intake.
3. Skipping Food or Meal
Your body needs a continuous supply of energy to work efficiently. Lack of energy supply can lead to fatigue or craving for calories, reasons for unhealthy eating.
Don’t skip a meal or starve to lose more weight. It won’t help much, enjoy a meal and get the required nutrition.
It’s not necessary to eat every time if you don’t feel like eating. Listen to your body’s call, and it will guide you.
4. Stop Trying Multiple Diet
While trying to lose weight, you might get exposed to many types of diet plan. Each diet works differently. Some diet provides a quick fix and but for a short period. Some will provide benefit but for a longer period.
It’s natural to get the eagerness to try a diet that will provide a quick fix. But you should stop it, to make lifelong changes.
Choose the diet that will provide you right nutrient and help you adopt the healthy habit. No starvation, good nutrition, and healthy habit will provide a long lasting result.
5. Never Give Up
It’s easy to give up quickly when you don’t see the result. But patience and perseverance are necessary for every part of life.
Achieving weight loss goal have the same rule as other goals. You need to have belief in the process and follow it with full dedication.
Hardships often prepare ordinary people for an extraordinary destiny. – C.S. Lewis
6. Focus on Health, Not Weight Loss
One of the biggest mistake in weight loss is that they set the wrong type of goal.
If you set your goal to lose weight, then you might search the best way to lose weight, neglecting your health.
Weight loss without perfect health isn’t the right goal.
If you want to lose weight then first adopt a right approach to set goal.
Choose health over weight loss, and you will get both.
Myths and Facts In Fitness
You just can’t beat the person who never gives up. – Babe Ruth
In fitness, there are many lies and rumors spread also known as myths. These myths are making easy things tougher. You need to get rid of these before making a healthier choice.
1. Bad Genetics
Fact: There is nothing like genetics, you need to train to get a perfect body
Bad genetics is one the biggest issue in fitness. People usually blame their genetics for the health problem, obesity or slow muscle development.
Many people often quit at the early stage when they see no difference, while many of don’t bother even to start it. They complain that they have bad genetics, so they won’t be able to achieve the right physique.
It needs complete dedication to lose weight and build a lean body. At first, you won’t notice better result, but a few weeks pass by you will start seeing the difference.
Within a few days of starting healthy eating and fitness routine, you will notice a difference in energy level. These difference will be just a start, as you continue it you will be able to achieve your right physique.
Don’t blame your genetics after looking at a magazine or movie star body. To achieve, they had dedicated years; it’s not genetics. You can also gain it but just wait patiently and follow the routine.
2. Deadlifts Are Bad For Back
Fact: Deadlift helps to build stronger back, legs, glutes, core, and arms.
Deadlift is said to be bad for the back, but you shouldn’t buy it. It is among top exercise for a stronger back. It also trains legs, glutes, core, and arms.
People often skip as they have heard that it can cause injury to the back. But deadlifts is the perfect exercise for lower and upper back.
Don’t miss it.
- Start slowly and increase weight as you start feeling comfortable.
- Wear proper shoes
- Learn the right way to do; a wrong form often leads back pain. But there is no need to worry.
3. Squats Are Bad for Back and Knees
Fact: Squats strengthen back and knees.
Like deadlift, it is also a myth. A research found that squat can stretch knee ligaments, that was said to increase the risk of injury.
Later many types of research were done, and no evidence was found for injury due to it.
You can do squats and its good for the back and knee. It strengthens those tissue to exert more pressure while running, jumping, etc.
4. Work On Abs To Get Six Pack Abs
Fact: Abs muscle are used during every movement, you don’t have to stress on abs exercise to build it.
There are many misconceptions about six pack abs. Among those, work on abs to get six pack as, is the top.
While working on the leg, back or chest, you put pressure on your abdominal muscles. You make complete use of it even while walking. That means you might not need to train more to build abs.
In fact, you already have abs that are hidden under abdominal fat.
Don’t miss abs exercise, but don’t even torture it. You are using it every day, so don’t overtrain your abs.
- 3 alternate day for upper abs, lower abs and oblique for 20 minutes is enough.
- You have to stay lean to make abs noticeable.
5. Women Need To Train Differently
Fact: Women can train the same way as men.
Women and men don’t need to train differently. Women can also lift the weight without getting bulky like men.
Men have testosterone that helps to build a muscular body, while women have low testosterone.
A study found men testosterone level was 45% higher post workout. In women, there was no change in the level of testosterone; but there was a change in growth hormone estrogen and cortisol.
Women can also do every exercise without any thought of getting a muscular body. By lifting a weight, they will build stronger and lean body.
6. Longer You Work, The Better
Fact: It will ruin your health and fitness goal, due to overtraining and delayed recovery.
Giving extra in some fields like relationships or sports training has found to provide a good result. But it’s entirely different from weight training or exercise.
You have to limit the time you do heavy weight lifting. 45-60 minutes workout is quite enough to lose weight or to build lean muscle. You don’t have to train more than 60 minutes, to get the desired result.
You might have noticed that instead of working for 2+ hours, there is no effect. It is due to overtraining; that leads to delayed recovery, the breakdown of muscle tissues, fatigue, and other such side effects.
Also, working for more than 1 hours won’t burn your muscles, but ligaments, joints, and muscles get weak.
Don’t stress for more than 1 hours, it’s enough for everyone whatever may the goal.
Overtraining will ruin your goal; it doesn’t matter how much effort you take. Prevent overtraining, and you will notice a better difference with less effort.
Sign of overtraining:
- You can’t finish your workout
- Delay in progress
- You fell fatigued and sluggish
- Have trouble in sleeping or restless night
- Pain in joints, bones or limbs
- Lower immunity, getting sick often
- Increased injury
- It takes longer for the muscle recovery
- Dehydration, making your thirsty frequently
- Drained after workout
Tips for recovery:
- 7-8 hours of healthy sleep after a workout
- Do workout no more than 1 hour
- Take right nutrition, before and after
- Take a week break between a long week of training. (1-2 month training for complete rest and recovery)
- Have a 1-2 day active rest day (Do a brisk walk for a few minutes)
* Active rest: You can do brisk walking or fun activities you like. Don’t train hard, during rest day as body recover for further training.
7. There is No Need of Weightlifting if you want to Lose Weight
Fact: You need both cardio and weight lifting to lose and maintain weight.
For weight loss, cardio is given higher priority than weight lifting. To lose weight and burn calorie, body needs to burn calories continuously. With weight lifting, you can gain muscles that help to burn extra calories even at rest.
Another benefit of weight lifting is, you will be able to build a lean and toned body.
Don’t miss weight lifting from your workout schedule; it is equally important as cardio exercise.
8. Get Rid of Fat by Working on Particular Muscle
Fact: You need to drop complete body fat level instead of working on a particular muscle.
The major problem arises while trying to build toned abs. The misconceptions that working out on the particular part will help to burn those fats. But to lose fat even on a particular muscle group, you have to drop total body weight.
You can’t build abs if your body fat level is high. By lowering body fat, abs muscle will be visible.
* Fat is stored in the lower abdominal region, so you have to put more effort on lower abs compared to upper abs.
9. You Get Fat After You Stop Training
Fact: Staying lean even after stopping training, is a matter of healthy diet and routine not skipping training
Many people are scared to get into fitness routine because of it. The truth is, you need to maintain a healthy diet to meet daily nutrition need. If you are in heavy training, you need to increase calorie intake.
While not on training, calorie need decreases. If you continue to eat the same calorie while you were on training, you will surely gain weight.
Don’t overeat, eat the right amount of nutrient you require. Adjust your meal as per your physical activity, and you won’t face such a problem.
10. Weight Training Make You Inflexible
Fact: Full range motions during weight lifting strengthen and increases the flexibility of muscles, joints, and ligaments.
Don’t skip weightlifting because you have heard that it makes you inflexible. There is no proof to prove this point. While many research has proven, weight training can make you more flexible compare to static exercise.
11. Sweating More Burn Fat
Fact: Weight loss is not about sweating, it’s about calorie burn
There is no relation between burning calorie and sweating. Both are different, the rate of sweating doesn’t decide your fat loss.
Sweating is the body’s natural process to cooldown the heat generated due to intense exercise. You will sweat more due to increased body temperature. Outside temperature also increases the rate of sweating.
Calorie burn is dependent on the intensity of exercise or time duration.
Don’t get confused with sweat or fat burn, just stay hydrated.
12. Fruit Juice is Good for Weight Loss, or Fruits are Bad for Weight Loss
Fact: It is opposite, Fruit juice is bad while the whole fruit is good.
If you are skipping fruit from your diet to lose weight, then you are missing essential nutrients.
Prefer whole fruits instead of fruit juice, as processed fruit juice lack goodness of fiber and other nutrients.
13. You Can Eat Anything If You Exercise
Fact: You need to eat right and get the required amount of calories and other nutrients, even you train or not.
Even you do exercise or not, your need to eat a balanced diet. Your nutrients need might increases, but you have to balance it as per need. Any excess amount of calorie won’t do good.
These are all the top myths you might have heard. The list can be much larger than expected. There are many myths and rumors among fitness freaks. Don’t believe every myth you might come through, first learn about it before falling into the trap.
Part 9 – Daily Guidelines For Weight Loss
There are no shortcuts to any place worth going. – Beverly Sills
By now you have learned all the best practices and tips to lose weight. You have learned the basic of body functions, nutrition, and fitness. A successful weight loss depends on them, making you completely aware of it.
If you have read everything, then I assure that you don’t need any more guide to schedule your program. You can plan your routine and follow it.
Learning isn’t enough until they are brought into practice.
Go and give a shot to it, and you will surely realize it’s potential.
Although this guide has everything that you need, I have summed up the basic daily routine to get a proper idea.
1. Drink a Glass of Water as You Wakeup
One of the healthiest habits that you can adopt is drinking water just after waking up.
There is a long list of benefits drinking a glass of water as you rise. Just drink a glass of water, and it will kick-start your metabolism. It’s not only good for metabolism, but it also helps in detoxification.
There are many other benefits due to it. But you just need to remember to start your day with a glass of water and leave the rest to it.
You can try a lemon and a teaspoon honey, to improve its taste and add more benefits. But don’t miss it.
Now it’s time to grab a healthy and nutrient dense breakfast to provide body enough nutrients to kick start day.
Whole grain toast with egg with added veggies.
As you know the importance of breakfast for weight loss, you should add lots of veggies, protein, along with carb and fat.
3. Mid-Morning Snacks
If you feel hungry, then you can grab a whole fruit to get a good dose of nutrients.
Skip fruit juice.
Grilled chicken, spinach or kale, quinoa added berry salad, topped with an avocado oil-based dressing. You can try many other combinations for your lunch.
5. Afternoon Snack
In your afternoon snacks, you can grab nuts and fruit.
You can also include oatmeal or other nutrients rich combination.
And the final one, dinner should also include complete nutrients. Make sure you eat high protein and fiber while controlling carbs and fats intake. Don’t completely neglect it, just eat in the limit as per requirement.
You might be waiting for a dessert after your dinner. There are many healthy options, but you need to have control over serving.
Eat a piece of dark chocolate, or you can try yogurt.
#2 Workout nutrition
Apart from the regular nutrition plan mentioned above, you need to take proper care about your nutrition for the workout session. You can adjust the above schedule as per your workout timing.
Eat at least 30 min before starting a workout. You need a good source of carbs and also protein.
Don’t eat heavy or spicy.
2. During Workout
During the workout, you need to take care of your body water level. Keep drinking water frequently to prevent dehydration, that prevents energy drain and risk of injury.
If you feel low in energy, you can grab a banana or orange.
Eat a healthy dose of protein, carbs, and fiber within 20-40 minute of the workout.
Either you can take whey protein quickly.
Or if you have done workout early morning, then you can grab your breakfast.
If you are done workout late night or evening, then you can grab your lunch.
You don’t need to follow the exact schedule as mentioned. Everyone schedule are slightly different; you can make changes as per your routine. While the below schedule will guide you to plan a better routine.
- Monday – Leg
- Tuesday – Chest
- Wednesday – Arms
- Thursday – Cardio + Interval Training / Rest
- Friday – Shoulder
- Saturday – Back
- Sunday – Rest
- Daily 10 minutes cardio like treadmill or bicycle machine
- On Thursday you can take rest at the first few weeks. Later you can start with interval training or full cardio session.
- Take a day off if you have done trekking or rock climbing, listen to your body.
- Start with few minute warmups and stretching and end with a little stretch.
The final thing that you shouldn’t miss is, taking a good sleep for 7-8 hours. After an intense workout, the body needs time to recover. If you get enough sleep, recovery will be faster. Faster recovery leads to an increase in muscle and strength, boosting weight loss.
That’s all about weight. The guide has come to an end, but it’s just beginning for your journey for perfect health and well-being.
You can reach your goal if you don’t give up. Believe in yourself and get started. You might feel tough many of the time, but by maintaining consistency, you will achieve the goal. In the beginning, it may look tough and hectic, neglect it and start making slow changes.
Get started, and you will soon get the result you want and deserve. Don’t lose hope, stay motivated and follow the best practices.
Opportunity is missed by most people because it is dressed in overalls and looks like work. – Thomas Edison