Archive for the ‘Weight Loss Fundamental’ Category

You exercise, eat well and even sleep a good 7-8 hours. Still your weight hasn’t come down at all. You feel disappointed. – Is this the current scenario in your weight loss efforts?

What you’re missing here is Portion Control. Just because you have started exercising, it doesn’t mean that you can indulge and overeat all the time. Overeating is often followed with slight tummy ache, lethargy etc. But over time you get used to it and overeating becomes a habit.

And since you are taking in more calories than you lose by exercising, your weight remains the same. This is where you need to master the art of portion control and ingrain it in your daily life.

Portion control is not eating less. Portion control is eating only the amount of food your body needs.

At home, it is easier to control portion as you can measure foods with the plates, cups and bowls you’re familiar with. But this may not be practical when you decide to eat out, go to a party or picnic. Well, there’s no need to worry your head as you have the perfect measuring tool with you- your hand.

The hand method presents you a simple way to gauge a sensible serving. Let us see how.

How about trying this out at your next meal and see if it works? Here’s a toast to healthy eating with healthy portion!

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Of course! Aerobics is the exercise to burn or lose extra belly fat. No need to squander a fortune to tauten and tone that Abs! Aerobics exercise is any physical activity intense enough to work your lungs and heart harder- resulting in increased blood circulation and fitness.

“Belly fat located deep within the abdominal cavity fills the spaces between internal organs and is linked with increased risks for heart diseases, diabetes and some cancers.” -  MayoClinic

Aerobics exercise is a safe bet to combat these risks. Let us see how.

Brisk Walk

Did you know brisk walking too is as good as aerobics? Brisk walking puts all your Ab muscles through its paces. It is important to swing your arms and pull in your tummy while at it. Walking in this manner for atleast 30 minutes a day can attain the aerobic effect. Make it a point to do this before breakfast, post lunch and after evening tea, 10 minutes each. This will largely increase the chances of you sticking to it.

Weight Train (Resistance Training)

Weight training not only boosts your metabolism, but also good for bones. It reduces the odds for osteoporosis after middle age. No, weight lifts do not make you masculine as commonly believed. Moreover, it enhances your energy level while burning most of those unhealthy belly fats. Same can be achieved through regular push-ups.

Link earlier blog on the same?

Play a sport

Playing a sport is the best bet to make one break into sweat. Not everyone may have access to tennis court, basket ball court or swimming pool. But one can easily rig up a net on a nearby ground and enjoy a spot of badminton. Same can be said for sports like cricket and football if you can gather enough people. It will set your heart racing and shed those bad fats.

Remember, you need to start somewhere and crossing the starting-trouble hurdle is a huge step. So ready to face that aerobic challenge that leaves you out of breath to make Ab fats history?

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Let us beckon 2013 with a fresh pledge to living healthy. The following healthy resolutions, if you adopt, are sure to keep you happily fit and gorgeous, both inside and out.

Rein your portions

Wish to right size your shape? Mindless binge eating is often the villain. Start right sizing your food portions by using smaller dishes. Yes, the smaller your platters are, the more you lose that extra weight. And instead of serving directly from the main bowl, take some into a small dish and put away the main bowl.

Staying Active

Instead of sighing jealously at those naturally thin people, observe their lifestyle. They are most likely to share a great liking for being physically active. Aim for moderate intense activity like brisk walking for atleast 30 minutes per day. This, you can squeeze in your busy schedule easily- like 10 minutes in the morning, 10 minutes after lunch and and another 10 minutes after office.

Cutting down on salt

Now the recommended limit of salt consumption per day is 1 teaspoon. And you know that’s way less than your daily intake. Besides making your stomach feel all bloated, this habit can shoot up your BP. Processed foods are the most dangerous as they use salt as preservative. Remember to check labels carefully before you give it for billing.

Piling on the antioxidants

Do you know why we need antioxidants? When foods are digested, body releases harmful free radicals that can eventually lead to heart burn, cancer etc. Antioxidant-rich foods like orange, tea, pomegranates etc are important to defend your body from these free radicals.

Flossing Daily

Oral Hygiene is horribly underrated. But bacteria in mouth can cause serious health risks. Flossing daily can ward off bacteria; it is a simple enough practice to ingrain with long term benefits to your dental health.

But all these resolutions will go down the drain if your expectations from yourself are far from healthy. For example, don’t expect a drastic change in your figure soon after you started portion-controlling and exercising. Just as it took your body to build-up fats, it will take time to lose it too. So if your inner-spirit tends to be a bit mean to you, just bash it with healthy acceptance. Let that be your founding stone to all your healthy New Year Resolutions.

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The outset of cold weather is often welcomed by sniffs & sneezes. Let it be different in your family this year.

Infections like common cold and flu are most common during winter. No wonder it’s called the Flu season. The best way to keep potential infections at bay is to give a little extra care to your immune system.

Stop Smoking & Reduce Alcohol: Cold weather is temptingly a good combo with tobacco smoking and alcohol drink. You already know how smoking kills in many ways. The problem with drinking alcohol is that it is linked to immune deficiencies and a greater number of reports of infections.

I’m sugar, but don’t overdose yourself: Do you know why you find sweets irresistible? Sugar releases the happy hormones endorphins that have a soothing effect on you while giving you a natural ‘high’. But you just have to opt for other ways to set off endorphins like whole grains, fruits etc and stay away from sugary foods. Studies say that our White Blood Cells’ ability to fight viruses deteriorates if exposed to high sugar levels.

Short-cut to energy, I feed on your sleep: Agreed, coffee contains some antioxidants. Apart from that it does more harm than good. If you are a regular reader here, you may already know how coffee tampers your deep sleep, which will have a direct impact on your immunity. Also, the high acid levels can hinder the lining of the small intestine, adversely affecting your body’s ability to absorb nutrients like calcium.

I’m fat, but I have a good side too: And that is Omega Fatty Acids or Good Fats. So please don’t banish nuts, red meat, walnuts, soybeans etc from your diet. Omega 3′s & 6′s if taken in moderately can help the immune system to control & kill cancer agents.

For a total flush out of toxic food from Diet: It may be impossible to do away with artificial stuffs like preservatives that often dominate most packaged foods. It is surely impractical to avoid pesticides, insecticides etc sprayed on fruits & veggies. But avoiding packed foods & giving a thorough wash to your buys can make a huge difference.

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Every year since 1948, people worldwide have been observing Human Rights Day on 10 December. Having kick-started with the declaration that all human beings are born with equal rights & fundamental freedoms, this initiative of WHO has taught us to claim what is ours- Right to health.

“The enjoyment of the highest attainable standard of health is one of the fundamental rights of every human being…” ~ World Health Organization

What makes your average Indian woman hesitate to grab this right? As women we are guilty of putting our health in the last strung of the priority-ladder. Setting aside the deep-seated conditioning, it is high time we accept that taking charge of one’s health & life doesn’t dilute womanliness in any way. And yes, it is time to scrutinize our mechanical compliance so that health becomes atleast one of the top 5 priority.

“Fish did not discover water. Infact because they are completely immersed in it, they live unaware of its existence. Similarly when a conduct is normalized by a dominant cultural environment it becomes invisible.” ~ Marshall McLuhen

Lets explore some common trends that violate women’s Right to good nutrition & eventually Right to health by women themselves.

• Eating last: It is common, particularly in middle class homes, for women to eat after everybody else had their meals. A double-edged sword attitude it is.

Whys it bad: Not only do they eat much late after repeated growl-alarms from their stomachs, there may not be enough food (especially side dishes) left. A major nutritional compromise! On the other hand when too much is left over, guilty of wasting, they tend to wipe the vessel clean.

How to rectify: Make your mealtimes a family time!

• Eating old food: Another common trend is eating old refrigerated food even when fresh food is available. Again, due to the guilt of wasting food!

Whys it bad: Eating fresh means better nourishment! The longer it takes you to eat that roti sabzi, the faster its nutrients escape from it.

How to rectify: That’s quite straightforward. Eat fresh i.e. eat food atleast within 3 hours of preparation.

• Never opting for their personal favourite food: Post marriage, woman not only change their surname but also eating habits, albeit unconsciously, but also their favourite food cooked in a way they have liked since small.

Whys it bad: Changes in food habits & late-nights after wedding will result in deficiency of your metabolizing and energy-giving Vitamin B stores.

How to rectify: Make it a point to eat your favourite dish atleast once a week.

Simple funda is, if you take complete responsibility for your family’s overall well-being, you need to be healthy. It is your right to health & you owe it your body!

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You are drained physically, emotionally as well as mentally during your pregnancy and delivery. Now, your health front needs to be in the forefront. Along with your newborn, your health also needs your special attention. It is necessary for you to keep hale and hearty as your newborn care can quickly make you drained and exhausted. So, do not miss your share of self-care.

En Route to Fitness

With the newborn, it is obviously difficult to find time for exercise, but you have to make the effort. It is not about getting back to your original shape soon after childbirth, but it is about staying fit as your body needs it. There is absolutely no need for any organized fitness classes; just a few exercises done at home can do wonders.

• Dance a little! The foot taps can tap your fitness.
• Chalk out some time for a small walk. Take your baby on a pram tram ride too in a park while you move your legs a bit.
• Swim away a little from your baby for a swim. You can leave your baby  with his/ her dad for a while and you go for a swim.
• Postnatal exercises are taught in child health clinics. Certainly, attending a class or two will give you a fair idea as to how to go about it.

Eat Right

As you would be breast-feeding your baby, so it becomes even more important for you to eat right. Never skip on the sips of water. Increase dietary calcium with lots of milk and dairy products. Even the temptations of snacking should be met with some healthy options like sliced and salted raw vegetables, vegetable soup, breadsticks, baked beans or scrambled eggs every now and then.

Come Out of Your Shell and Socialize

The more you meet your loved ones, family members, relatives and friends, the more you will feel reassured. Socializing helps! Try to interact with other new mothers who can be some of your friends or relatives, meet them frequently by visiting their houses, plan for outings together if possible. Getting to see the same pediatrician or exercising at the same dance class will further motivate you to keep fit and to stay healthy without affecting your bond with your newborn.

How has the phase of new motherhood added fun and excitement to your life?

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Social Jetlag, despite the fancy term, is an all-too common sleeping practice (read disorder) which nearly all of us can relate to. It is nothing but following a different sleeping practice & schedule during weekdays and a drastically different one in weekends. After all, what is wrong in oversleeping a bit on weekend days & other holidays? You are only washing off your weekly stresses & perhaps catching up on the much-needed sleep you have missed out while chasing deadlines, right?

Social Jetlag is one invisible cause behind numerous health complications including obesity & diabetes. It makes us ignore our body’s pleads for food & sleep when needed. Instead we eat at the time body is not prepared for digesting food properly. This will shake your metabolic balance by affecting the way your body process fat & digest food. The result is of course some extras in the form of not-so-lovely love handles and fat thighs.

Sleep is a natural process. It should come as natural as breathing.

To tackle sleep-debt, you need to relax. Do what works best for you. It might be Yoga, soothing music, a sumptuous dinner, reading, calling friends over, going to chill out in a discotheque- anything that unwinds you and watch you energy levels shoot up. Yes, we know you need steaming coffee to be on the toe. But lets cut down on that coffee, shall we? Caffeine just makes you exceedingly groggy, feeding on your precious beauty sleep.

It is not practical to mold early birds and nocturnal fellows to identical work routine; rather each one needs individual & tailored schedules that must be followed stringently everyday of the week. It is tough but not impossible to counter the social jet lag effects. The trouble is, people wakeup early because they don’t have a choice. When alarms and fear of late-lathif consequences dominate your sleep schedules, social jetlag is to be expected.

Did you know that giving more attention to your circadian clock can actually help you work it all out naturally? Soon you will not need a wakeup alarm anymore.

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“Diabetes – Protect Your Future” – more than 346 million people worldwide have diabetes. Almost 80% of diabetes deaths occur in low- and middle-income countries – estimates WHO.

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Weight gain and winter season are inter-related! How? Though a little twisted explanation, it’s at this time that we like to curl up in blankets with a book or TV remote or laptop in one hand and steaming coffee in the other. Result? Reduced physical activity & consequentially reduced metabolism rate too. In winters, our digestion improves and we tend to eat high-calorie high junk that we used to run away from in summers. So, on the onset of winter, stop being a victim of weight gain by this seasonal-culprit, by following a few tips given underneath:

What are you planning to do to avoid weight gain this winter?

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Did you know! Cardiovascular diseases are the world’s largest killers, claiming 17.3 million lives a year. Risk factors for heart disease and stroke include raised blood pressure, cholesterol and glucose levels, smoking, inadequate intake of fruits and vegetables, overweight, obesity and physical inactivity. In partnership with WHO, the World Heart Federation focus on “One World, One Home, One Heart” (source courtesy: WHO – World Health Organisation)

Just as a healthy mind is an indication of a healthy body, in the same way, a healthy heart is an indication of a healthy lifestyle and routine. When you eat healthy, exercise daily, stay away from health enemies like smoking and alcohol drinking, etc., then this is the route to a happy living with a healthy heart.

Is Your Heart Healthy?

You will be amazed to know that women are at equal risk to heart problems as men. But, you can avoid the risk of developing the heart disease by following inculcating a few daily habits. For this you first need to know the risk factors that cause the disease. Now, there are two types of these risk factors; one type consists of those factors that can be changed and other type includes the ones that you cannot change. But, the good news is that, most of the heart problem risk factors can be changed.

The chief factors causing heart problem are as follows:

What can you possibly do to avoid heart problem completely?

The earlier you start to improve your heart-health; the better will be your chances to have a healthy heart. You can immediately inculcate the following habits in your daily life:

• Have a healthy diet plan including mostly vegetables, fruits, whole grains or cereals, fish, and pulses.
• Avoid having a large quantity of saturated fats, instead switch to vegetable oils.
• Quit smoking.
• Incorporate some physical activity in your daily routine like using stairs instead of lift or brisk walking.
• Prevent diabetes by limiting your sugar intake.

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