Oranges: A Tangy Way to Lose Weight

 

The ultimate way to lose weight is to burn more calories than you eat each day in order to torch fat. Consuming oranges can be a potential aid for weight loss, but the citrus fruit shouldn’t be taken as the Holy Grail of weight loss.

The calorie content of oranges is low, and their natural sugar offers guilt-free sweet indulgence to your weight loss goals. You’ll still need to follow a balanced, calorie-limiting diet and exercise regimen regularly to lose weight. Bottom line: Oranges aren’t a miracle cure for fat loss and shouldn’t be seen as being so. Let’s know why oranges are a great help in shedding kilos.

 

 

 

Low-Cal Goodness

 

Despite being sweet in taste, oranges are relatively low in calories and help you create a calorie deficit. An entire Valencia orange contains just 59 calories, while an entire navel orange offers 69 calories. A cup of Valencia sections contains 88 calories, and an equivalent serving of navel sections contains 81. The main source of these calories is the natural sugar found in oranges, which provides energy to your muscles and brain. Only a small amount of these calories come from the fruit’s protein content.

 

Fibre Content

 

Oranges contain high amounts of dietary fibre and thus, they control your appetite. Fibre swells with water in your stomach and makes you feel full for longer after eating. Though, more research is needed to understand the role of fibre in weight loss, it has been observed that people who consume a high-fibre diet tend to be leaner. They are also less likely to gain weight and eat fewer calories than those who follow low-fibre diets. A Valencia orange offers 3 grams of fibre, 12 percent of the daily needs of women and 8 percent for men. Navels provide slightly more at 3.6 grams of fibre per orange. 

 

Eat and not Juice Oranges

 

To lose weight, make sure you snack on whole oranges instead of drinking their juice. Orange juice contains more calories than oranges; each cup contains 112 calories, almost twice as many calories as a whole orange. You can simply switch from a cup of orange juice to an orange every day to save consuming up to 19, 345 calories annually- this is equivalent to 5.5 pounds of fat. Orange juice also lacks dietary fibre and doesn’t keep you feel satiated like a whole orange. 

 

Rich in Vitamin C

 

Foods that are high in vitamin C, like oranges, may help with weight loss. A March 2005 Journal of the American College of Nutrition article found that people who consume more vitamin C, tend to have a lower body mass index than those who consume less vitamin C. Plus, consuming plenty of vitamin C helps you get rid of more fat during exercise than would occur if you didn’t consume enough of the nutrient. 

 

Including Oranges in Your Diet

 

There is no specific number oranges that you should eat in order to lose weight. You can only ensure that you load your diet with fruits such as oranges and vegetables for being healthy. Make sure you snack on them whenever you feel hungry and get the utmost of every benefit that they provide.

 

If you’re bored with eating plain oranges, get creative and use oranges in diet-friendly recipes. Top a spinach salad with orange sections, or combine sliced oranges with sliced fennel and toss them in olive oil vinaigrette for a sweet and satisfying salad.

 

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4 Quick myths and facts about belly fat

 

Can following a certain diet reduce belly fat? Is there a particular food that you can add to your diet to help whittle your middle? And what about sit-ups … do they really rid us of our bellies? Read on to find out the facts and myths about belly fat.

 

 

MYTH: Sipping green tea burns belly fat

 

Fact: This may be true in controlled studies, but the largest analysis on this topic found that even the most promising scientific results have been “modest at best.” Plus, you’d have to drink about seven cups of green tea a day to match the level of catechins (antioxidant compounds thought to be responsible for tea’s fat-burning potential) given to people in clinical trials—and, many bottled beverages are so processed they’re unlikely to contain any antioxidant activity at all. Green tea can be a healthy drink—and a calorie-free one, if you’re brewing your own and not adding sugar—but don’t expect to see weight-loss results just from this one dietary change.

 

MYTH: A calorie is a calorie (and fat is fat)

 

Fact: A 2014 study from Uppsala University and the Karolinska Institute in Sweden clears up this misconception once and for all: Researchers gave 39 men daily muffins made with either saturated fat (palm oil) or unsaturated fat (sunflower oil) for seven weeks. Both groups put on weight, but men in the saturated-fat group gained significantly more around their midsection. Those who ate the unsaturated-fat muffins, on the other hand, gained weight more uniformly across their bodies, and also saw a slight increase in muscle mass.

 

MYTH: Walking (or running) a mile burns 100 calories

 

Fact: You’ve probably seen lots of estimates like this: Spin class blasts 600 calories an hour! Swim 20 laps to burn off that candy bar! But those numbers are just that—estimates—and depending on your metabolism, you may burn considerably more or less. Even two women of similar age and body-mass index may notice significant differences in calorie burn: A 2013 University of Pittsburgh study, for example, found that when African-American and Caucasian women were placed on the same diet and exercise routine for six months, the white women lost an average of seven pounds more. The black women had lower resting metabolic rates, the researchers found, and expended less daily energy. In order to lose the same amount of weight, they’d need to work out more or eat less.

 

MYTH: A big belly is fine as long as you have a healthy BMI

 

Fact: Although body mass index is currently the best indicator of whether someone should be considered overweight or obese, experts agree that it’s not foolproof. Waistline, it turns out, also plays a major role in health outcomes: In a 2014 Mayo Clinic study, men and women with a large waist circumference were more likely to die younger (and more likely to die from heart disease, respiratory problems and cancer) than their slimmer peers, even when they had BMIs in the “healthy” range.

 

It’s no surprise to any of us that abdominal fat is bad for your heart and your lungs, but recent studies show that it’s also detrimental to your bones. Scientists used to think overweight people (especially men) had stronger skeletons and were protected against bone loss as they aged.

 

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Simple Tips and Tricks to Get Rid of Your Side Fat

 

Weight loss can become a difficult task, especially if you are trying to lose weight by depriving yourself of food. There are better and more effective ways to lose the side fat from around your waist. Food depreciation may only help you temporarily with risk of several side-effects such as sleep loss, fatigue and stress. Let’s help you get rid of that extra fat without posing risk to your health.

 

 

Think Healthy

 

The first thing you should do is switch to a healthy lifestyle that includes a balanced low-calorie diet. Avoid eating processed or unhealthy food and switch to fresh foods including fruits and vegetables. Quit unhealthy habits such as smoking and drinking. You should always look for opportunities to indulge in physical activities such as walking and climbing stairs. Enroll yourself in a sport of your choice and enjoy.

 

Yoga

 

Yoga can help you easily get rid of your side fat without much effort. Yoga offers some amazing poses and breathing exercises that can support your weight loss. Several yoga Pranayama include breathing modulations and deep breathing that can fill your lungs with fresh oxygen which is further transferred to the rest of your body. The increased oxidation throughout the body helps burns fat cells faster than normal. Deep breathing also promotes blood circulation and energy production in the body, which gives you more energy to become more physically active.

 

Yoga also offers padmasana, another effective breathing exercise, that can elevate your lost weight without much effort. To perform the pranayama, sit relaxed but straight on a flat surface such as a mat. Cross your legs to move into padmasana and straighten your back. With your thumbs, close your ears and use your middle fingers to gently put a little pressure on your eyes. Use your indexes to press your temples and place your ring and little fingers on the bridge of your nose. Breathe deeply and exhale gradually through your nose. Perform it for close to 10 minutes.

 

Zumba

 

If you like dancing, this one is for you. Zumba is a fitness program, developed in the mid 90s, based on dance and Latin and international music that usually lasts for 60-90 minutes. It incorporates interval training with alternative fast and slow rhythms along with resistance training. It’s effectiveness in improving fitness is the main reason for people to choose zumba for weight loss over other weight loss methods. People are taking more interest in zumba dance for weight loss as compared with learning it as a dance form.There are now several variations of zumba dance program depending on the country and the academy by which an instructor has received training from.

 

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How to Lose Weight in a Week | 7 Day Weight Loss Plan

 

How to Lose Weight in a Week, is that the question on your mind? We have a solution – a 7 Day Weight Loss Plan. When it comes to losing weight, many of us look either for an easy weight loss plan or a quick fix. We all want to lose those pounds fast. There are diet pills and extreme dieting programs that we can resort to for quick weight loss, but they are not for everyone. You may lose weight with them, but it is very difficult to keep it off. On the other hand, if you go for a natural way to lose weight, you may not lose significant weight in short span of time but it is more comfortable.

 

 

Losing weight in 7 days may seem impossible, but it isn’t. How to lose weight is a big challenge for anyone. When going with a natural approach to losing weight in a week, you can lose a couple of kilos. And following the program, you’ll be able to throw off 5-6 kilos in a month, taking on your way to a healthy weight loss.

For 7-day weight loss plan, you need to make a few changes to your lifestyle. Everyone knows the golden rule for losing weight ‘Eat less and exercise more’. Besides, you need to know a few more, such as ‘drink water instead of soda, portion control and not indulging in unhealthy snacking.

 

Read: 10 Ways You Can Lose Weight with These Super Simple Daily Habits

 

For a successful ‘lose weight in 7 days’ program, arm the following tips up your sleeves.

 

Eat healthy and regularly

 

You must consider what you can add to your diet, not what you should take away when on a 7-day weight loss plan. You need to eat a lot of fruits and vegetables; they keep you full and also displace fat in the diet. Buy a variety of vegetables and incorporate them into meals.

You need to be consistent with your meals, do not skip meals, especially the breakfast. However, everything should be portion controlled and no second helpings. Eat a well-rounded diet with balanced nutrition. To lose weight in 7 days, you need to make dietary changes such as cutting back on carbohydrates, avoiding dressings, butter, salt, sugar and fried foods. It is better when you prepare the foods yourself as you know exactly what you are eating.

 

Eat proteins with every meal

 

Protein foods are more satisfying than foods loaded with carbohydrates or fats. Eating protein sources can be your weapon to lose weight. You need diets higher in protein and moderate carbohydrates to preserve muscle mass and encourage the fat burning process. Some of the excellent protein sources are yoghurt, cheese, nuts and beans.
Keeping track of calories

To ‘burn more calories than you consume’ which is THE ‘weight loss mantra,’ you need to keep a calorie count of burned and consumed calories. For any weight loss program, not just for a 7-day weight loss plan, you are required to do the same. Aim for burning more calories each day through small, calorie-burning activities such as taking the stairs instead of the elevator or brisk walking whenever you get time.

 

Have healthful snacks

 

This one is important especially for those who have the habit of snacking throughout the day. If you continue to do so, it will be very difficult to lose weight in a week but choosing healthy alternatives for wafers, cookies or buns can help your cause. Ideally, cut vegetables into snack-size portions and carry them to work.

Keep all that junk food away from your reach. Chips, cookies, ice cream and snackers may tempt you; say no whenever they are offered to you. It is time for healthy food substitutions so, stock up on fresh vegetables, fruits, oatmeal, nuts and whole-wheat snackers. When hunger pang strikes, you can eat a big salad that has loads of fibre-rich vegetables, topped with a little lean protein (chicken, salmon or tofu). In other words, you will be on your way to lose weight in a week with healthful snacking habits.

 

Read: 6 Tips and Trick to Avoid Weekend Weight Gain

 

Control cravings for sweets

 

If you are used to having sweets and feel the craving for them, do not relent. Instead of cookies, candy or any other high-calorie stuff, have a chewing gum. That’s what you need when you are on a seven-day weight loss plan. You will be able to satisfy your craving without the excess of empty calories found in sweets.
Know the drinks for losing weight

How to lose weight isn’t so easy! you have to give up those diet sodas and flavoured beverages. Soda, diet soda, fruit juices and whole milk add unnecessary calories to your daily intake. Instead of the aforementioned beverages, drink lots of water and switch from whole-fat to skimmed or even soy milk. The little changes contribute to the cause and make a big difference.

 

Make exercise a part of routine

 

An exercise routine is elementary to any weight loss plan. Stick to those low-impact calorie-burning activities that suit your body. Never make the mistake of hoping for weight loss in 7 days with strenuous weight lifting for hours. You can do that after at least one month of preparation with mild exercises. The purpose is to burn calories and not building muscles.

 

You must go for an exercise regimen that you can stick to for a long-run. Make your exercise regimen a mix of activities that you like. When your aim is to lose weight in a week, work out for at least 45 minutes per day, every day of the week. Some of the best exercises that help you lose weight are as follows.

Skipping rope – Try to jump rope for 5minutes, and then take a rest. Try doing 2 to 3 sets of jumping rope per day.

Swimming – Try swimming; it is a full-body workout that can burn up to 500 calories in a 45-minutes session. During the session, also do high-intensity bursts as it boosts the metabolism.

Jogging or running – Many people start running/jogging because they want to lose weight. Jogging is one of the most effective exercises for weight loss; it helps burn more calories than many other weight-loss exercises. Running/jogging serves you well when you incorporate speed work or interval training into your running routine.

Bodyweight exercises – Bodyweight exercises such as push ups, pull ups, plank, squats and lunges are some of the excellent fat-burning exercises. You can make a workout session of push ups and lunges – push-ups will target your upper body while lunges work on the lower body parts (butt, hips and thighs). These are the exercises to help you achieve your target of 7-day weight loss plan.

Cardio – How to lose weight in 7 days? There is nothing better than cardio exercises to help you with your weight loss plan! The basic exercises that are done with a kettlebell, swimming, cycling, high-intensity interval training and hiking are excellent cardio exercises that burn calories. Besides, cardio helps improve circulation and endurance. 10 minutes of cardio burns 200 to 300 calories and works on several muscles groups (including arms, legs and core).

Strength training – Strength exercises (lifting weights, using resistance bands or using your own body weight) not only build strength and muscle but also burns calories. Moreover, they help rev metabolism.
Stay active

Besides exercise and eating regimen, try to stay active throughout the day. Physical activity is good for you whether you are trying to lose weight or not. Do house chores or things that require you to move.

 

Drink plenty of water

 

 

Read: Excess Water Intake Can be Fatal

 

You need to drink plenty of water or other calorie-free beverages. Thirst is often taken for hunger; don’t consume something that has calories in it. Water is what you really need. You can also drink some flavoured beverages and teas which have no calories.

Water has zero calories and little sodium, to aid weight loss process. Besides, drinking water flushes out impurities from the body and kick-starts metabolism. A few drops of lemon juice or a few mint leaves can be added to change the taste. Weight loss tip for a seven-day weight loss plan – carry a water bottle with you all day, to remind you to drink water constantly.

 

Make a plan for the long run

 

No matter you are figuring out ‘how to lose weight in 7 days’, but you must focus on realistic, achievable goals and lifestyle modifications that you can live with for years, instead of just weeks.

 

Stay motivated

 

Promise yourself, ‘for the next seven days, it’s nothing but healthful eating and exercises.’ Many are able to start their weight loss plan with enthusiasm but that keenness to lose weight keeps on getting dimmer with each passing day. The reason – lack of motivation. Don’t let your excuses discourage you from improving your body.You need a little push in the right direction and you will be on your way to lose weight in a week.

 

Take good rest

 

Good night’s sleep is crucial when losing weight. Add an extra 30 minutes to the sleep so that you are better rested. When you are refreshed, you don’t feel lethargic and don’t skip the exercises. Furthermore, a restful sleep (7 to 8 hours) helps improve metabolism.

Losing weight is a hard battle; you cannot get it over within a couple of days’ time. You won’t see results instantly and nothing will happen eventually. Be patient and keep going; you will get the results. If you don’t see changes even after a week, don’t get discouraged but keep your eyes on the weight-loss goal. Eventually, you’ll get there!

Hope, your questions regarding how to lose weight in a week / how to lose weight in 7 days have been answered in the aforementioned tips for 7-day weight loss plan. Try this weight loss plan and provide your feedback in the below comment section.

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Can Eating Bananas Help You Lose Weight?

 

Bananas are perceived as a bad food option for weight loss and diabetes. but an excellent one for weight gain. The general perception is not true since bananas boost metabolism and aid digestion, thus facilitating weight loss. Exclusion of banana does not contribute to the weight loss but managing calorie intake does.

 

 

Read: Lemonade Diet for Weight Loss

 

Bananas and Weight Loss

 

    • Banana is counted among the most nutritious foods, owing to its low calories and low-fat content. Moreover, bananas are high in fibre and vitamins to keep you energised for a longer time and manage metabolic activities

 

    • A banana, which has close to 100 calories, can be eaten as a breakfast or as a snack or could be eaten as a dessert too. Surprisingly, a low-calorie banana can fulfil the daily requirement of potassium, magnesium and vitamin B6. Moreover, the convenient addition to the daily diet opens up meal and snacking options

 

    • Low glycemic index of banana also makes it a good option for weight loss. Its glycemic index is indicative of the fact that carbohydrates are slowly released into the body

 

    • According to Discovery Health website and the U.S. Department of Agriculture’s National Nutrient Database, eating several bananas a day on a 2,000-calorie-per-day diet fulfils the nutrimental requirement for only a fraction of daily caloric consumption. Bananas’ natural sugars will also allow you to decrease unnecessary sugar calories

 

    • Bananas do not have much protein as well as fat. According to USDA database reports, a banana has less than half a gram of fat. Taking into account that it has 9 calories per gram of fat, bananas can’t be counted among bad fat foods that lead to weight gain

 

    • As far as maintaining energy levels for a longer span is concerned, bananas have dietary fibre to make you feel fuller and prevent unnecessary snacking. A banana provides you 4 grams of dietary fibre per serving

 

Read: Best Food to Eat in the Morning for Effective Weight Loss

 

Eating bananas should be a part of an overall lifestyle change, which complements workout schedule and fitness. In other words, eating bananas should not be considered as an integral part of a weight-loss plan, but a part of it. In a nutshell, it could be a good food option to result in desired weight loss. If you love bananas and want to include it in your diet chart for a weight loss regimen, talk to your nutritionist.

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These 4 qualities of coconut oil make it an effective fat burner

 

In a room full of people discussing weight loss agents, no one gives a thought to how potential oil has for it. But, experts have found and in fact, stress that coconut oil is by far one of the best oils for weight loss. By coconut oil, they specifically mean organic, virgin coconut oil. Apparently, coconut oil has a long history of use by countries all over the world, especially for weight loss. So, let’s take a look at why it is so important to nutritionists and weight loss seekers. 

 

 

Coconut Oil Boosts Energy

 

Coconut oil is made of medium-chain triglyceride lauric acid, which is an essential fatty acid that metabolizes in a completely different fashion in comparison with other saturated fats (those present in meats and dairy products).  The body does not store digested MCTs as fat but transports them to the liver, where it gets converted into energy, giving you the strength to work out and thereby, lose weight. Add two to three tablespoonfuls of coconut oil to your diet every day. 

 

Coconut Oil Cuts Appetite

 

As already mentioned that MCTs get transported to the liver for an instant energy boost, the entire process of digestion of MCTs and their conversion to energy causes the formation of keytone bodies that reduce hunger as well as cravings. Add two to three servings of coconut oil to your diet every day to kick the snack habit within a week.

 

Coconut Oil Burns Fat Really Fast

 

If your aim is to reduce the daily intake of calories and thereby lose weight, you may use coconut oil as a potential saviour. Consuming coconut oil regularly can ramp up the calorie-burning potential of the metabolic system without compromising on your health. Through this process, the body digests food and absorbs nutrients, regulating appetite and improving digestion. 

 

Coconut Oil Balanced Hormones

 

Weight gain is one of the most commonly seen problems in people who have imbalanced hormone levels. An imbalance of hormones can cause the thyroid function to fall prey to exploitation, which can thereafter affect mood, sex drive, digestion and most importantly, metabolism. The MCTs present in coconut can help the body in the conversion of cholesterol into sterone pregnenolone, an endogenous bio-chemical that is one of the important precursors for the production of hormones. So, start including coconut oil in your diet from today.

 

Clearly, coconut oil has the potential to correct most minor imbalances in your system, to make your weight loss efforts come out with flying colours.

 

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Best and Worst Drinks for Weight Loss

 

What you drink is often ignored when looking to control the intake of calories, to lose weight. However, you must pay heed to it as there are plenty of drinks with loads of calories that will end all your hopes of weight loss.

 

 

Read: Want to Lose Weight in 7 Days? This Diet Plan May HelpYou Out!

 

Making an informed choice helps improve metabolism, controls the appetite and bring down the calorie intake. Be informed on which drinks need to be avoided and which ones to be preferred on your way to weight loss.

 

Best drinks for weight loss

 

Green Tea – It is the best drink for people who cannot do without caffeine daily. Some compounds found in green tea lead to weight loss. It has a beneficial effect on your metabolism which helps in absorbing fat from your body. Have the drink twice daily.

Vegetable Juice – Pennsylvania State University conducted a study on the effect of vegetable juice on calorie intake of a person. It was found that having a glass of vegetable juice before your meal helps you to eat 135 calories lesser.

Coconut Water – It is very good for accelerating your metabolism to give you energy which can be used in workouts for burning calories. It contains a lot of electrolytes which increase the rate of metabolism. Make sure that you avoid the flavouring and extra sugar generally put in the juice.

Yoghurt – If you put more of yoghurt in your smoothies, the calcium contained in it helps to burn fat in your body and particularly belly fat. These were the findings of a research done by University of Tennessee. Greek yoghurt is the healthiest choice for making a weight loss drink.

Fruit Juice – These may not help to bring down the calorie intake so much but the nutrients such as vitamins and antioxidants that fruit juices provide make them a good choice, especially as a substitute for sweetened sodas.

 

Drinks to avoid for weight loss

 

Soda Drinks – Your soda drinks have loads of empty calories you can do without. Even the diet sodas do not help in weight loss as their effect is temporary.

Energy Drinks – Energy drinks used by sportspersons are also full of calories. The nutrients that are added in them are available from other low-carb drinks.

Fancy Coffee – Coffee with a little sugar and skimmed milk may not be so bad but those that have whipped cream, ice-cream and lots of sugar gives you more calories than a full meal.

Beer – Regular serving of beer has around 150 calories and it is not unusual to have 2 or more servings on an outing. Those sincere about losing weight should stay away from this drink.

Full-Cream Milk – This drink is not a healthy option for you. Remove the cream before drinking or simply choose toned milk.

 

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5 Best ways to keep your weight down

 

Losing weight is just a small part of the fight, at least for some individuals. The greater test is keeping the weight off over the long haul. Be that as it may, is there a mystery recipe for staying thin? How do you keep the weight off in the long term is the greater challenge, as most people find themselves gaining back at least one dress size after a dramatic weight loss. We spoke to Preeti Rao, a certified health and wellness coach and consultant and here’s what she had to say. 

 

 

There are five basic yet essential ways to shed the extra fat and keep it off for a long time, as follows: 

 

Break the Fast

 

When you skip breakfast, your glucose drops even lower. Subsequently, you have less vitality and are hungry through the day. This sets you up to hastily nibbles in the morning—regularly on high-fat snacks—or to eat additional servings or greater parts at lunch or dinner. Repeated studies show that individuals who skip breakfast repay later in the day with lower glycemix indexes. This leads to craving carbohydrates and fats. Breakfast makes your body feels supported and fulfilled, making you less inclined to eat through the day. 

 

Eat When Hungry

 

Reduce unnecessary snacking. Most of us have used to the industrialiesd regulated lifestyles of today, which prescribe three meals a day, as well as snacks and tea breaks in-between. Many times we eat from stress or simply to be social. Instead, learn to listen to your body and eat when you feel hungry. Also, be mindful of eating only 70% to 80% of your capacity. 

 

Replace your Simple Carbs with Complex Carbs

 

Complex carbohydrates are rich in fiber and are not highly processed like refined carbohydrates, take longer to digest and hence provide a sustained source of energy for a longer duration. You will also feel satiated faster with a lesser quantity of food and will not have that urge to snack unhealthily between meals. This pattern would then lead to reduce intake of calories and hence lead to weight loss. 

 

Carbs Which Help in Weight Loss

 

    • Bran

 

    • Wheat germ

 

    • Maize

 

    • Buckwheat

 

    • Cornmeal

 

    • Oatmeal

 

    • Whole Grain Bread

 

    • Whole Grain Pasta

 

    • Brown Rice

 

    • Barley

 

    • Wild Rice 

 

Eat Full Fat

 

Ghee has just been declared a super food and what makes it so, is the fact that a little fat is good for you. Good fats are fats we get from fish, certain plants and unrefined animal fats. Some of the benefits of Omega 3 fats are better bone health as well as better cholesterol ratio. Good fats also help you limit your carbohydrate intake. This helps in maintaining a proper balance in your body. So go and stock up on fish, avocados and add a little ghee to your meal, sprinkle it on top, instead of frying food in it. 

 

Exercise (Low Intensity-Low Impact)

 

You should blaze a bigger number of calories than you devour to shed pounds. Exercise helps you do this. Low- intensity exercise done consistently over a period of at least 35-40 minutes, five times a week, should be more than enough to keep your body in shape. Over exercising on high intensity comes with its own problems, like joint issues, lower protein mass in the body as well as muscle fatigue especially when you are overweight.  Once you drop some of the pounds, you can begin introducing strength, flexibility and endurance training. Make sure you do that with a trained and certified coach.

 

While these are just some tips to keep the weight off, don’t forget the smartest thing you can do is to make choices. Adopt a healthier lifestyle as opposed to going on diets or starving the body. Consciously adopt fresh fruits and vegetables to be part of your diet, add more fiber into it, and do schedule in meaningful exercise. Small lifestyle choices go a long way in controlling weight and maintaining long term health.

 

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7 Foods You Should Never Eat If You are Trying to Lose Weight

 


Losing weight is like walking a tightrope. One wrong move and you’re afraid you’re going to fall, never feeling the sweet success that lies with reaching the safety platform of your goal destination. Just as you absolutely have to know what to do to guarantee that you don’t misstep, you also have to know what not to do. And, when weight loss is the rope you’re walking, that involves avoiding certain pretty common foods.

 

 

In fact, here is a list of some foods that may be silently sabotaging your weight loss dreams:

 

White Rice

 

Not only does white rice have fewer nutrients than brown rice, your body can process it so quickly it’s likely to send your blood sugar soaring. The result is an energy crash that is soon to come, followed by cravings to eat other not-so-healthy foods in an effort for your body to feel energetic again. Choose brown rice instead and enjoy more nutrients with fewer future cravings.

 

Grapes

 

While grapes are fruit that is healthy, they also have a high sugar content which can start a cycle of cravings for other sweets that you may have a harder time walking away from. If you want to include grapes in your diet, just make sure you always pair them with a protein, such as low-calorie string cheese to keep your blood sugar stable.

 

Low-calorie Snacks

 

Although you may think you’re doing your body good by choosing low calories snacks over their full fat counterparts, you’re probably severely limiting if not totally stalling your weight loss efforts by doing so. Most low-calorie snacks that you buy are too small to satisfy your appetite, so you’re better off eating “real” food if you’re truly hungry.

 

Read: The benefits of counting calories

 

Diet Soda

 

 

The artificial sweeteners in diet soda have been shown through research to actually cause weight gain as opposed to weight loss. Whether it is that drinking them increases appetite or just makes the consumer think that they can eat more since they chose diet soda over regular is still undetermined. Whatever the reason, avoid them completely and you’ll likely drop some pounds (along with some bloat).

 

Certain Breakfast Cereals

 

Although a lot of breakfast cereals are lower in fat, a majority of them contain a lot of sugar. Sugar provokes cravings and opens your body up to a whole host of health issues, making it difficult to lose weight when you don’t feel good. Choose all natural or organic cereals that have a lot of protein and fibre in them instead.

 

Read: Skipping breakfast to lose weight: Really?

 

Canned Soup

 

It’s convenient to open a can of soup for lunch or dinner, but doing so may help you pack on extra pounds. The reason soup lasts almost forever is because it is loaded with sodium. And, when you eat high sodium foods, your body has a hard time determining when it is full causing you to eat more than you should or be hungry relatively quickly after finishing your meal. If you want to eat canned soup, then, at least buy the low sodium kind.

 

Frozen Meals

 

Freezer meals and frozen pizzas can be just as tempting as canned soup when you’re in a time crunch. However, they too are loaded with salt to preserve them. This causes you to eat more and your body retains excess water in an attempt to dilute the large volume of salt that you’re taking in. Neither one will get you closer to your weight loss goal so it’s best to avoid these convenience meals altogether.

It really is a shame. Some of the best-tasting foods are actually some of the worst in terms of fat and calories. We have done the work of finding the foods you might want to skip the next time you are about to give in to craving.

 

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10 Ways to Lose Weight Without Going on a Diet

 

Are you tired of not being able to meet the expected results of diet programs? Here is a list of ten ways that can help you lose weight without having to go on another non-working diet program.

 

 

Bid goodbye to liquid fat

 

Fizzy drinks will give you favourable results if you want to gain weight because they are filled with calories that add to your existing body weight, but if you are looking forward to losing weight, stay away from aerated drinks or drinks such as iced tea etc. Choose drinks such as lemon, diet water, lemon on plain water etc over high calorie drinks. Try drinking green tea as it enables fast weight loss and is the best option for detox.

 

Never avoid breakfast

 

Not eating breakfast lead to slow rate of metabolism thereby, leading to a slow digestion process, which may or may not be proper. There is a high probability of the undigested food to turn into fats. Try having dinner by 7 p.m. to feel hungry in the morning.

 

Drink lots of water

 

Water is key to a healthy life. Drink at least 6-8 glasses of water per day and avoid waiting to be thirsty. Keep a bottle of water with you throughout the day and take occasional sips. After a few days you will notice a better change in your appetite.

 

Eat lots of fruits

 

Consume as many fruits as possible. Fruits have large amount of water in them, which not only helps one lose weight but also makes the skin fresh.

 

Salads are your best friends

 

Before starting a meal, fill your plate with salads. Fresh salads help in maintaining a healthy and less appetite. Abstain from eating creamy sauces, cheese or any other edible that has a fattening ingredient, which will only ruin the entire benefit of eating salads. Include food items such as cabbage, onions, capsicums, celery and other fresh vegetables.

 

Start baking after meal

 

Start baking soon after a meal. Chew flavourable gums such as spearmint or peppermint to keep your mouth occupied.

 

Consume whole grains

 

Whole grains are not only healthy but they also make one feel fuller for a longer time compared with carbohydrates. You may eat food items such as whole wheat crackers, whole wheat bread, brown rice and fiber rich cereals.

 

Do not forget to keep frozen food

 

Always keep frozen food to avoid starving at night when you do not feel like cooking. Keep food such as salads, vegetables or something that is healthy and is around 300-350 calories.

 

Consume food that is more satisfying

 

Fats and protein have lesser amount of calories per ounce compared with carbohydrates. Therefore, consuming fats and protein is an ideal food source if you thinking of trimming. Ideal protein sources include lean meats, eggs, poultry, reduced-fat dairy products and skinless poultry. To quell hunger pangs, have yogurt, boiled egg, turkey slices and string cheese. Whole grains are also ideal protein food sources.

 

Sleep enough

 

If you sleep more, you will eat less and thereby lose weight eventually. Besides, improper sleep is unhealthy.

 

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