Friday, November 25, 2011
Thursday, November 24, 2011
Wednesday, November 23, 2011
Wednesday, November 18, 2009
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
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.
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.
Tuesday, November 17, 2009
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.
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
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.
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.
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.
These green gems are rich in choline, a compound that blocks fat absorption and breaks down fatty deposits. Add ?? cup edamame to a salad.
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
Monday, November 16, 2009
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.
Friday, November 13, 2009
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.
Thursday, November 12, 2009
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.
Source : WeightWatchers
Wednesday, November 11, 2009
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
Tuesday, November 10, 2009
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