Eat fat and burn more fat

A calorie is a calorie—except when you’re trying to lose weight. The foods you choose to eat can make or break a diet.

For a long time, we have thought that eating less fat will make us skinny and thin.

Wait ………fat can help maintain our weight ? fat doesn’t make us fat ? can it result into a slimmer you ?

In one word Exactly !!

Eating right quantity and right type of fat can help us lose weight.fat is not something to avoid.it is beneficial for us in many ways. Dietary fat provides energy , protects our organs ,helps the body absorb and process nutrients and most importantly burns fat.

Yes its true that fat burns fat

Our body needs fat in order to function.” Fat helps absorb Vitamin A , D , E are fat soluble that means they need fat for digestion and absorption and they are very essential for our nervous system. Of our daily calories 25 to 30 percent should come from fat. Sure, research from 50 years ago found that saturated fatty acids, a type of fat that’s “saturated” with hydrogen and typically solid at room temperature, raised LDL (bad) cholesterol levels. But a reevaluation of that research has shown that they raise HDL (good) cholesterol just as much, if not more, protecting the body from unhealthy cholesterol levels and heart disease, says nutritionist and the dietic community.

Significance of fat

  • Fat burns fat :Our body needs three kind of macronutrients carbohydrate , fat, protein in order to keep us full and get energy to carry out our daily processes.fat gives twice as much as energy then both of them.when you don’t have fat that means you don’t have fuel to burn calories.old fat cant be burnt if the new fat doesn’t take its place.
  • Fat keeps you full :This macronutrient is not easy to digest .it takes longer time than rest of the macronutrients as it sticks in the digestive system, that means you feel full for the longer time and you don’t get an urge to eat.
  • Fat makes us happy:Eating yummy food makes us happy.it boosts our serotonin level which results into a happier mood , increased motivation.
  • Fat results into increase in muscle size:A research study shows that eating good fats along with an effective exercising program can increase muscle while increasing the protein concentration and muscular size of cells in our body.

The good Fat: Unsaturated fats

An unsaturated fat is a fat or fatty acid in which there is at least one double bond within the fatty acid chain.

A fatty acid chain is monounsaturated if it contains one double bond, and polyunsaturated if it contains more than one double bond.

Monounsaturated fatty acids also known as MUFA raise good HDL cholesterol and lowers bad cholesterol.they prevent belly fat.

MUFA is found in olive and olive oil, peanuts, almonds, cashews, peanut butter , avocados , sesame seeds , canola oil. Two to three tablespoon of olive oil a day raises the good cholesterol and protects from heart disease.

Polyunsaturated fatty acids: These kind of fat helps to keep your skin and eyes healthy as they contain Omega 3 fatty acids which also help strengthen immune system , improve your mood and proper function of your brain.

Polyunsaturated fats are found in many vegetable oils, including safflower, corn, sunflower, soy and cottonseed oils, as well as in nuts and seeds. The omega-3 fatty acids can be found in flaxseeds, walnuts and some fatty fish, such as salmon and herring, while omega-6 fatty acids found in pecans, Brazil nuts and sesame oil.

The bad fat : Saturated fats and Trans fat

Diets rich in saturated fats and trans fat increases the blood cholesterol level which may result into increased risk of heart disease.

Foods that are high in saturated or trans fat includes

  • Butter , ghee, coconut oil, palm oil , cream
  • Meat and meat products
  • Full fat milk
  • Biscuits , chocolates, pastries, sweets, cakes

Healthy Tips to Lose Weight Fast And Easy

Healthy Tips to Lose Weight Fast And EasyHealthy Tips to Lose Weight Fast And Easy

It is a common misconception that you can lose with exercise alone and no dietary control.  You must burn 3800 Calories if you want to lose ½ kg of weight. Only 300 calories will get burnt with half an hour of vigorous exercise. Exercise is an important part of a weight loss program as it maximises weight loss with diet control and helps maintain weight loss in the long run.

It is also important to understand what type of exercise is important for weight control. Most of us  consider a morning walk while chit-chatting with our friend as adequate exercise.However, you burn only 198 calorie in one hour doing this. A brisk walk or a jog must be supplement with weight resistance exercise like weight training. As a result of this you build up muscle mass.1 kg of fat in your body burns only two to four calories in one hour when you sit not doing any work, but 1kg of muscle burns forty to sixty calories in the same time.So, you  increase your metabolism by constructing your muscle mass.

You should follow the following  tips to help you with a resistance exercise program:

1. Include strength training and cardiovascular exercises: Strength training helps build and maintain muscles. More muscles will eventually lead to a faster metabolism rate as muscles utilize calories for their maintainance.Good choices include weight bearing exercises like push-ups, working out on machines or using dumbbells. Metabolic rates can increase up to 25% after a vigorous cardiovascular workout. This will help improve the heart and the lungs and also decrease the levels of body fat.

2. Avoid drastic dieting: If you drastically cut down on intake of calories,then your body start accepting this as a starvation test. It isn’t being fuelled efficiently.Eventually, the body’s metabolic rate decreases.

3. Set a scheduled eating pattern: Mismanaged eating affects the metabolism. Do your breakfast, lunch, dinner and snacks timely.

4. Sip green tea: Green tea contains catechins, which boost the metabolism.

5. Lead an active life: If you lead a sedentary life, the metabolism becomes sluggish. It is important to increase your activity levels.

6. Drink plenty of water: Stay well hydrated. Do not ignore symptoms of intolerance (dizziness, disorientation, pain)

The hardest part of a weight loss program is to exercise regularly. I have heard common and some innovative excuses for not committing to exercise on daily basis.You should feel positive reasons to exercise regularly.Do exercise  because you need it.

How To Gain Weight Faster And Naturally

How to gain weight faster and naturallyHow To Gain Weight Faster And Naturally

Generally we become envious with anyone who needs to gain weight. Most people are on the other side of the scale who wants to lose weight. But it’s a real challenge for those people who really wants to maintain a healthy weight or are trying to gain weight.Haelth issues, lack of appetite, fuelling sports, building muscle or trying to overcome skinny genes can be the reasons for needing to gain weight.

Being a little underweight is not a problem. If you are comfortable, able to function and  exercise well then weighing a little less than your ideal weight is not a problem.However,if you still want to gain weight then do it the healthy way.

High Calorie Food Intake, but nutrition too to gain weight

To gain weight, focus on healthy foods. It’s not only about the calorie but also about good nutrition. The goal is to choose foods that are rich in vitamins, minerals, nutrients and calories so that each bite is loaded with good nutrition.

Start with Yoghurt, cheese, fruits, nuts and healthy fats.

Eat at frequent intervals to gain weight

To pack more calories into the day eat at frequent intervals combined with mini meals or snacks thrown in together. Try to eat six times a day with each meal containing protein, starch, vegetables and fat. Eat often and choose your food wisely. It will help you to gain weight.

Increasing Muscle Mass

To gain weight in the right places, the individual need to add sufficient calories and protein along with proper strength training. The individual should take a high protein rich energy bar, low fat chocolate milk or a protein shake immediately after weight training to give muscles an energy boost after the workout. Avid exercisers who need to maintain or gain weight should frequently have healthy snacks to balance out their physical activity.

Gaining weight after an Illness

You also lose weight when you are down with an illness and your lack of appetite reduces you to be a skinny person. During illness the diets are inadequate in vitamins, minerals, calories and protein. Drinking smoothies, eating egg dishes and choosing bland, mild foods is a good way to transition back to a healthy diet. These foods are easy to prepare, loaded with good nutrition and easy to digest. Focus on getting enough protein which is very important in recovering from an illness.

Tips to increase your appetite to gain weight

Here are some tips to stimulate your appetite.

1. Take a little walk before you eat which can fire up your appetite.

2. When you are not hungry, choose the foods that are comfortable to you. Dash up some spices and herbs that will add extra flavour to your food.

3. Liquids can fill you up leaving no room for eating food. Drink water separately to make room for nourishing food.

4. Try to take fruits or some other form of it like a smoothie to pep up your appetite.

Foods that are high in Calories

1. Foods with fats especially plant fats are good source of high calories.Nuts, almond butter, peanut butter, seeds, peanuts, avocadoes, hummus and oils are a great source of healthy fats loaded with nutrition and calories.

2. Animal fats can include saturated fats that can increase LDL (Bad) cholesterol.Therefore, first choose plant fats and smaller amount of lower-fat dairy and lean meat animal fats, so your weight gain efforts don’t increase the risk of heart disease.

3. If you have a normal cholesterol level then you can choose full fat dairy products like cheese with ease.

4. Drink high calorie juices and choose high calorie salad dressings.

5. Drink fruit smoothies.

6. Eat nuts for protein, fiber, healthy fat and calories.

7. Dried fruits are concentrated source of calories.

8. Eat potatoes. Mix them with cheese, beans and vegetables.

9. Consume stir-fried foods rather than deep fried foods in healthy oils.

10. Another easy way to add calories is to add canola oil or olive oil as a dressing on salads and soups.

How to lose weight without dieting

How to lose weight without dieting

To lose weight without dieting one must first understand what weight is. Mostly when we refer to the word weight in reference to the human body we refer to the muscle mass (which includes water) and fat put together. However, when wanting to lose weight without dieting it must be understood very clearly that all three are desirable but in the right ratio.

DietingIn a healthy human body, up to 60% of the body weight is water. Muscle mass is important in determining a healthy body composition. A person with a higher % of muscle mass finds it easier to move, but needs more energy to do it. So rule one to lose  weight without dieting is to hydrate your body. Drink a lot of water.

Rule two to lose weight without dieting is exercise. Exercise is very important in maintaining a healthy body and the percentage of muscle mass is a useful indicator to control it. The normal muscle mass percentage of the body weight lies between 38% and 54% for men and between 28% and 39% for women depending on age. An important thing to understand here, then, is that muscle and fat tissues do not convert into the other. Fat is burnt and muscle is built. Therefore, to reduce fat one must build muscle through exercise. Once this process starts, muscle in itself helps burn more fat since it needs energy.

Rule three to lose weight without dieting is that you need to eat roughage or foods that difficult to digest foods and are low in fat content; basically fibrous foods. Greens, besides having low fat content, take a lot of energy to digest thus boosting your metabolism. But if you’re exercising vigorously, remember to take in proteins lest the rate of muscle wear and tear will be higher than the rate of rejuvenation.

How to Lose weight fast at home for women

How to LoWeight Lossse weight fast at home for women

The way women lose weight is very different from the way men lose weight. The most common problem area for men is the abdomen, while for women it is the hips. Thus, the ways to reduce fat must also be different.

While hitting the gym is the first thing that comes to our mind, it is a hard reality that most women don’t have the time. Either they are caught up at home or at work. Since not all offices have gyms, all homes can certainly be converted to gyms.

Here are a few simple tips on how to lose weight fast at home for women.

  1. First up, before we even begin to exercise it is important to remember that the energy to exercise comes from the kitchen. Therefore, abdominal muscles are first built in the kitchen. So eat healthy. Here are some flat belly foods: Oatmeal, almond and nuts protein powder, olive oil, berries, eggs, beans and legumes, lean meat and fish, whole grains, peanut butter, green vegetables, dairy, avocados and green tea to name some.
  2. Also, if you starve yourself then you tend to accumulate more fat in your problem areas. So eat, but healthy.
  3. Do all your household chores on your own and develop a garden!
  4. Adopt an hour a day, 4 days a week, exercise regime. Do the simple suryanamaskar or adopt an exercise regime from the internet!

 

How to Lose weight naturally

Obesity is perhaps the most obvious impact of the modern-day technology. The innovations and inventions of the recent four or five decades have minimized physical labor for man. A sedentary lifestyle coupled with junk foods has become the perfect recipe to put on those bulges. In fact, the irony of the situation is that despite all the leaps and breakthroughs in medical care, more and more people are now afflicted with obesity related ailments like heart issues, diabetes and many more. However, the solution to this problem is relatively a simple one. All you need to do is lose weight naturally to live disease free!

Many have tried those pills and magic potions which promise to make you an ultra slim being overnight only to realize that the weight comes back with a vengeance the moment you stop taking them. Some have tried crash diets, boot camp tortures and failed in their quest to gain that perfect figure. So, how does one lose weight naturally?

To lose weight naturally, you just need watch what you eat. Do you prefer quantity or quality? Do you believe in nutrition or just feeding your tongue? Junk food might be delicious but it does nothing for your body. On the other hand, those boring veggies can actually help you to lose weight naturally.

Remember this, the more complex your food is, the more time your body will take to digest it. This  means it will spend more calories in digesting the food and you will not feel hungry for a long time! So, ditch those simple carbohydrates and sugars. Instead, gorge on some lean protein to lose weight naturally.

Last but not the least, eat small portions but eat frequently. Have you ever seen an overweight giraffe? It constantly keeps grazing but never puts on weight because it eats in small quantities. This helps in enhancing its metabolism. So, if you eat about six small meals a day, your metabolism will become faster and you will lose weight naturally!

Weight Loss Tips

Weight Loss

Weight Loss

One can loose weight by burning calories. If your weight remains constant, you are probably taking in the same amount of calories that you burn each day. If you’re slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.Losing weight doesn’t have to mean going on a restrictive diet or starting an all-consuming exercise program. Small changes can have a big impact.

 

Weight Loss Tips

1) Exercise is the best mode to reduce your weight

.The running machine is the best tool in the gym to burn the most calories in the shortest time.Any workout that stresses on muscle tone and increased heart rate will always help you to lose weight.

2) Diet Control .

One can reduce weight with the help of strict diet plans. One need to set a diet plan that can help to achieve the weight loss goal. Small changes can have a big impact. For eg:

a) Eat health and fresh foods.

b) Eat six times indifferent meals in small quantity rather than eating three heavy meals.

c) Eat Seasonal fruits and Vegetables.: They helps to reduce weight and provide us nutrition as they are the best nutrition provider for our body.

d) Plan a diet chart : Plan a chart carefully and stick to it on daily basis. Make a chart and note your progress routinely and add what can be done more.

e) Drink plenty of water

f) Do not skip meals. The worst thing you can do while watching you diet is skip a meal. It has just the opposite effect of what you want. You need to have at least four regular meals every day.

3) Walk At Least for 30 minutes every day

How To Lose weight Naturally Eat Grapefruits as they help regulate insulin. Whenever we eat, our body has a decision to make. It can either burn the food as energy or store it as fat. Research has found that high insulin levels prevents our body from breaking down previously stored fat, apart from changing food into fat.

How to Lose weight fast at home for women: First up, before we even begin to exercise it is important to remember that the energy to exercise comes from the kitchen. Therefore, abdominal muscles are first built in the kitchen. So eat healthy. Here are some flat belly foods: Oatmeal, almond and nuts protein powder, olive oil, berries, eggs, beans and legumes, lean meat and fish, whole grains, peanut butter, green vegetables, dairy, avocados and green tea to name some.

How to lose weight without dietingTo lose weight without dieting one must first understand what weight is. Mostly when we refer to the word weight in reference to the human body we refer to the muscle mass (which includes water) and fat put together. However, when wanting to lose weight without dieting it must be understood very clearly that all three are desirable but in the right ratio.

 

 

Lose weight Naturally

Here are some of the best recommendations we could find to help you lose weight naturally:

  • Drink lots of water
  • Eat small portions but eat at regular intervals. Best is to have 5 to 6 meals a day. Or maybe 3 meals and 2 to 3 snacks
  • Eat Pears – Packed with almost 15% of our daily fibre requirements, pears have been found to be the best diet for those who want to lose weight. One feels full and the overall calorie consumption goes down. Also do not peel it, as the skin is where the fibre is.
  • Exercise regularly as it not only helps you burn calories but would also makes you feel better.
  • Eat Grapefruits as they help regulate insulin. Whenever we eat, our body has a decision to make. It can either burn the food as energy or store it as fat. Research has found that high insulin levels prevents our body from breaking down previously stored fat, apart from changing food into fat.
  • By the same logic as above, Cut down on the overall sugar intake or other sweet products like chocolates.
  • Maintain a log of your diet and the progress you are making. This will help you stay motivated.
  • Do not rush into this. Like all good things in life, a healthy body is best attained with a little bit of patience.