Weight Loss Tips

Reduce intake of calorie
You have to reduce your calorie intake no matter what you control like protein, carbohydrate or fat. Reducing calorie intake results in quick weight loss. But do not try to reduce calorie intake too quickly, otherwise it will dangerous for your health.

Eat low fat food:
When it comes to fat the, caloric components of Carbohydrate and protiens is much lower as compared with fat. This means that you have to eat less. Including fresh vegetables, fruits, cereals in your diet plan instead of fat foods like cream. But not every one can lose weight by decreasing the fat intake. If you intake too much carbohydrate you'll also become fat.

Reduce food intake

To lose weight you have to give up eating your favorite foods and say no to them. You can place a balance with a slogan that remind you of food intake.Eat more liquid foodYou can decrease 10 pounds in 8 months if you have liquid food as one meal every day. Liquid food should be diversification in order to avoid the lack of nutrition. You can intake liquid foods in your diet by the guidance of doctor. This will help to reduce 10 lbs in 5 weeks. But you must make sure that liquid food you intake is enriched with nutrients and proteins your body needs.

Walking
Walking for 45 minutes through 5Km each day with 5 days per week, will help you lose 10 pounds in six months. If you increase your walking distance, then your weight loss will be faster. As this walking increases appetite so you can eat low-fat food or fresh fruit and drink plenty of water to supply body moisture.

Regular exercise
Doing regular exercise will reduce fat, lose weight, increase muscle. You'll also gain energy. Exercise like, swimming, cycling, running, etc.

Weight lifting exercise
You can try weight lifting exercise to accelerate muscle metabolism and lose weight. You must do so under supervision of an instructor in order to abstain your self from hurting. You must do stretching before and after exercise for body flexibility.

Diet Weight Control - 8 Foods That Combat Fat

Your allies in battling bulge? Foods that do the work for you. These edibles have proven lipid-melting powers that help you slim. Thats a win.

Almonds
Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop in the no-nut group, a study in the International Journal of Obesity found. Almonds are high in alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.

Berries
Vitamin C loaded fruit such as strawberries and raspberries can help you sizzle up to 30 percent more fat during exercise, suggests research from Arizona State University at Mesa. Blend a vinaigrette of 1 cup berries and ?? cup balsamic vinegar

Cinnamon
This spice could make your waistline nice. Sprinkling ?? teaspoon on your food may prevent a post-meal insulin spike. This increase normally occurs after you eat and signals the body that it should store fat rather than burn it, explains Lauren Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.

Mustard
The spice that gives mustard its color, turmeric, may slow the growth of fat
tissues, a study in the journal Endocrinology notes. Eighty-six mayo in favor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.

Oranges
Prevent pound creep with this citrus star: It contains fat-torching compounds called flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutrition finds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.

Soyabeans
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ?? cup edamame to a salad.


Sweet Potatoes
Trade up to sweet taters. They are high in fiber, which means no drastic insulin jumps and thus less fat packed onto your hips. Bake a small sweet potato??hink of two bars of soap as a portion size??nd top with a dollop of low-fat or nonfat cottage cheese.

By Veronica Byrd

Weight Loss through Ayurveda

The word ayurveda literally means 'Science of Life'. It is the fastest growing form of alternative medicine in the world. Using only simple and natural remedies, it works from a fundamental level and ensures that your body stays strong and healthy.

The key to weight management is effectively metabolizing what you eat, getting rid of waste efficiently and letting the digestive system get a break in between meals.

Eat three meals a day - a small breakfast and dinner, and a hearty lunch... don't forget to add a healthy mid-morning or mid-afternoon snack if you feel hungry.

Do not fast or skip meals. Fasting will only disrupt metabolism by not giving it anything to 'work on', on the days that you fast. Same with skipping meals - if your digestive system does not get something to work-on at the same time each day, it will not function at peak efficiency when you do eat.

Most of us today follow unhealthy eating habits. We skip breakfast, have a hurried lunch and binge on an enormous dinner, just before going to bed.

According to ayurveda, your digestive agni - the "fire" in your stomach that cooks the food you eat and makes it into 'rasa', the nutritional essence that builds healthy cells and tissues, is most active around noon. That's why ayurvedic teachings recommend that the largest or heaviest meal of the day should be lunch.

An ayurvedic vegetarian lunch would normally include two or three servings of cooked veggies, a lentil dish, a whole grain, a chutney and lassi. Breakfast and dinner should consist of easily digested foods.

For breakfast, eat a fruit and warm cooked cereal. For dinner, eat light one-dish meals or soup.

Apart from this, make sure you exercise on a daily basis and get enough sleep each night.

Eight Tips To Take Control of Your Weight !!

Anyone who is overweight will testify that losing weight is not as easy as it seems. The people that are lean, or have gone from fat to skinny will say it's just a matter of motivation and elbow grease. Although it is not as simple as that. Our environments have waged war on us. Their weapons are sedentary lives and trans fats of mass destruction. All is not lost though, here are some quick simple tips to get ahead!

1. Substitute Water. Our bodies are about 65-70% water. It follows that water would be not only essential, but the best possibly choice of liquids to ingest. In fact, our bodies will sometimes simulate a hunger response, when in reality the body is craving hydration. When hungry, drink a glass or two of water to check if it suppresses your hunger.

2. Chew Your Food. Chewing our food very slowly and deliberately has several benefits that are often overlooked. It gives us the ability to relax, and enjoy our meal. Slow chewing is the first, and highly important, step in a complex system of digestion. Besides, if we eat slowly, we might feel full before finishing the whole meal, and can leave the rest for the next meal.

3. Exercise daily. How silly of me to include something as obvious as exercise. I did a 30 day trial with waking up, and walking for 30 minutes first thing in the morning. My journal records that I was feeling amazing during the period of time that I was following this habit.

4. Publicize your intentions. Start a blog, join a forum, and have other people keep you accountable to help. Tell other people your plan, it would help you get the motivation to go with it!

5. Create a food schedule. Plan your day so that you are eating at approximately the same time each day. This scheduling will incorporate itself into your circadian rhythm, and aid in digestion.

6. Do not over eat. Know your limit and stop eating when you are full. I have often been a victim of wanting to finish a meal so that it doesn't go to waste. This has left me with many a stomach ache. Next time, doggy bag it for later, and don't hurt yourself!

7. Choose your snacks wisely. Put down the Lays and cheese puffs. Pick up the apple and baby carrots. Make the right decision, I know you can do it.

8. Lifestyle. Remember, it's not about special diets, or special exercise programs. The real secret is in turning your health into a lifestyle, and focusing on this healthy lifestyle with every choice you make.

Little Tips for Big Weight Loss - Part 5

21. Shop 'til you drop...pounds! Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.


22. Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.


23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.


24. Clean your closet.First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.


25. Take your measurements. You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Concluded

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 4

16. Have some dessert.You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 3

11. Leave something on your plate at every meal.One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.


12. Get to know your portion sizes.It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.


13. Don't give up dips.If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.


14. Make a healthy substitution.Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.


15. Bring lunch to work tomorrow.Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

Source : WeightWatchers

Little Tips for Big Weight Loss - Part 2

6. Listen to your cravings.If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!


7. Ease your way into produce.If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.


8. Look for high-fat hints.Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.


9. Don't multi-task while you eat.If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.


10. Taste something new.Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

Little Tips for Big Weight Loss - Part 1

1. Good things come in small packages.Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.


2. Get "water-wise."Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.


3. Herb it up.Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.


4. Slim down your soup.Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.


5. Doggie-bag that dinner.At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

Source : WeightWatchers

Diet Tips - 10 superfoods for shedding weight

It's time for a new slim-down funda: Eat more to weigh less. Eating the right foods help you shed weight by increasing your calorie burn and 10 superfoods for shedding weight (Getty Images)
cutting down food cravings.

1. Steak : Contrary to popular perception, eating a beef stake may help you drop weight. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. The protein in steak helps you retain muscle mass during weight loss.

2. Eggs : Dig in to eggs, yolks and all: Eggs do not harm your heart, they can help you trim inches. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as much weight as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. Egg protein is filling, so you eat less later in the day.

3. Oats : "Oatmeal has the highest satiety ranking of any food," Grotto says. Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar."

4. Lentils : Lentils are a great tummy flattener. "They're high in protein and soluble fibre, two nutrients that stabilise blood sugar levels," says Tanya Zuckerbrot, R.D., author of The F-Factor Diet (Putnam Adult). Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area."

5. Apples : An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Apples are high in fibre—4 to 5 grams each—which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

6. Chiles : A great reason to spice up your meals: You'll increase your metabolism. A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles. Plus, "you can't gulp down spicy food. Eating slowly gives your brain time to register that your stomach is full, so you won't overeat.

7. Yogurt : Dietitians often refer to plain yogurt as the perfect food. With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee, people on a low-calorie diet that included yogurt lost 61 per cent more fat overall and 81 per cent more belly fat than those on a similar plan but without yogurt.

8. Parmesan : Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn't experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat.

9. Avocado : Don't let the fat content of an avocado (29 grams) scare you—that's what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety.

10. Olive oil : Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. Research shows it has anti-inflammatory properties.

Source : TOI