LOOSE 5 KGS THIS WINTERS:

1.Move More

Even fitness fanatics are discouraged by the winter weather. Here’s the good news: you can significantly increase your overall calorie burn with everyday activities—so called “incidental exercise.” Unpacking the car for 10 minutes burns 30 calories. Straighten up the house for 20 minutes and use up 62 calories. Skip the escalators and elevators: 10 minutes of stair climbing burns 107 calories. Torch as many calories as you can.

2.Hydrate! Hydrate! Hydrate!


This is one of the most important part of your health. Coffee and energy drinks may not be bad if you take them in moderation, but remember, water is the best fluid you can have. A lot of people mistake hunger for thirst. Your body gives out the same want for water as it does for food. You may not like to drink water since it doesn't have sugar or carbonation but water fills your hunger!

3.Avoid alcohol: 

Alcohol is loaded with calories. And since "many holiday celebrations involve drinking, it's easy to take in a lot of calories without being aware that you are." "Drink a glass of water or a diet soda before and after each alcoholic beverage to help pace yourself and to dilute calories."

4.High water food content:


Foods with high water content include soups (80 to 95 percent water), fruits and veggies (80 to 95 percent), and hot cereal (85 percent). "Water adds weight and volume without adding calories."

Fruit and vegetables are an excellent source of important vitamins and minerals including vitamins A and C, folate, iron and calcium.

5.Increase Protein:

By boosting your intake from the typical 15 percent of total calories to 30 percent, you may be able to cut your daily calorie intake by 440 — enough to lose almost a pound a week without hunger, according to a recent University of Washington study. "A high-protein diet appears to fool the brain into thinking you've eaten more than you have," says the study's lead author.

                             HAPPY WINTERS !!

KEEP IT GOING....

INDIA IS BECOMING OVERWEIGHT

Today I was driving past a school and the bell that signalled an end to the hectic schedule of the children in the school had just ranged. The kids were leaving for their homes , I couldn't help but notice that roughly 4 out of the 10 kids irrespective of being a male or female was obese.
It seemed that burgers,chocolates,chips and all the artificial,taste bud pleasing food had started taking a toll on the kids, the future of the country . So i decided to look into the facts and figures of this
fastest growing man made pandemic called OBESITY.

A GLANCE AT OBESITY IN INDIA:

INDIA IS NUMBER 3 IN TERMS OF NUMBER OF OBESE PEOPLE

PREVALENCE OF 29 % IN CHILDREN IS ALARMING

As is evident from the last figure the eating habits of the future of india have become erroneous and the time to act and rectify the same is NOW

A country where 270 million people live below the 'poverty line', obesity seems to be a distant issue, meant for the rich kids of first world. But India is under siege: junk food, alcohol and sedentary lifestyle are leading us to silent selfdestruction, making one in every five Indian men and women either obese or overweight.

According to a study published in the noted journal Lancet, India is just behind US and China in this global hazard list of top 10 countries with highest number of obese people.













So let us join hands and prevent ourself and our future generations from this global hazards.

THE WEIGHING SCALE CONCERNS

Hi guys today in this review I try and analyze certain issues that are pertinent to weigh ins.hope you find them relevant.

1. Always use the same scale - each scale will weigh you a little differently. It is best to use a private scale - gym scales tend to be inaccurate due to overuse.CALIBRATE your scale once a while by weighing a fixed known weight like a dumbell

2. Weigh yourself once or max 3 times a week and at the same time (example: every Wednesday morning after waking, it does not have to be exactly 9:02 am every time). Weighing yourself every week, or up to three times a week, is much better than weighing

yourself daily, because weight can fluctuate throughout the day due to fluid changes. Use a chart to track your progress.

3. Weigh yourself first thing in the morning after you have used the bathroom. For the most accurate reading, weigh yourself without clothing or wear the same thing every time.well for most people it is best to get on the scales first thing in the morning, before you’ve eaten or drank anything and after you’ve been to the toilet. 

4. Do not weigh yourself if you are menstruating.  Women hold a lot of extra water weight at this time and you will get an inaccurate reading.

5. your weigh in is inappropriate if:

•   you had heavy booze the night before
•   you had fluids or caffeine before weigh in 
•   you are a night worker weighing in the morning
•   you had eaten in the middle of the night

6. Make sure you are standing up straight with your weight evenly distributed on the scale.

7. Make sure the scale is resting on a firm and flat surface.weighing with the scale on the carpet can have erroneous readings to the tune of 17 percent.

8. Stand still while the machine gets the proper reading.

9. Do not weigh yourself multiple times per day. Weight can fluctuate 1-2.5 kilograms  from morning to evening.Weight fluctuations are normal, and they happen to everybody. They can be caused by many different factors, such as consumption of a big meal, excess salt intake, water retention, constipation and hormonal changes. you should know is that the extra weight that you see on the scale does not come from an increase in body fat; it can be water, waste products or other substances that are temporarily present in your body. 

TOP OBESITY MYTHS BUSTED

OVEREATING IS THE PRIMARY CAUSE OF OBESITY :
Fact: Of the  various dietary and physical activity variables examined in this cross-sectional study, insufficient vigorous physical activity was the only risk factor for higher body mass index for adolescent boys and girls. So the under activity rather rather over eating is the cause of obesity. 

OVER WEIGHT DUE TO SLOW METABOLISM:
Fact: Studies have shown that resting metabolism - the number of calories used by the body at rest – actually INCREASES as people become heavier. In other words, the larger you are the more calories you use to keep your body going.
Being fit and increasing your lean muscle tissue is one way to increase your metabolism. Essentially, the fitter you are, and the more lean muscle mass you have, the more calories you burn both at rest and during exercise – thus making weight maintenance and weight control easier.

RAPID WEIGHT LOSS :
Fact:  myth is that large, rapid weight loss is associated with poorer long-term weight-loss outcomes, as compared with slow, gradual weight loss.the trials have shown that

more rapid and greater initial weight loss has been associated with lower body weight at the end of long-term follow-up.

SKIPPING A MEAL:
Fact: Eating three meals a day can actually prevent obesity. Skipping meals slows down metabolism as the body tries to reserve its energy stores for daily function; it increases the likelihood of overeating or binge eating later in the day. 

SPOT REDUCE:
Fact: It is not possible to train a specific muscle group to spot reduce the fat surrounding it. Burning fat requires cardiovascular exercise and a proper nutrition plan.so by exercise for a particular spot one can just add muscle mass and not cut fat. Reducing fat is a pan body phenomenon and not local.

BODY FAT IS BAD :
Fact: Body fat is required for the organs to function properly, for strong bones, good cognitive ability, and reducing the risk for a heart attack. Body fat itself is not bad. The type of fat and where the fat is deposited is important.

BEER BELLY:
 Fact:The main source of calories in any alcoholic beverage is alcohol.You are drinking it in more quantities than wine or liquor, so you tend to have more caloric intake.” .“You are talking about a difference between several hundred calories a night and a couple hundred.” Follow the logic here and if the average lush consumed wine in greater quantities than beer, the colloquialism would be “wine belly” .

WEIGHT GAIN IN WOMEN IS A NATURAL AGEING PROCES:
Fact: Weight gain of more than 20 pounds is not a normal part of the maturation process. It may actually increase a woman’s risk of an obesity-related disease.

EVEN SPIDY HASN'T BEEN SPARED..

TOONS ON DIETS..

SCULPT AWAY THE FATS: WAYS TO DO IT

Central obesity also known as pot belly , beer belly,beer gut and abdominal obesity is when excessive fat around the stomach and abdomen has built up to the extent that it is likely to have a negative impact on health.The fundamental cause of obesity is unknown, but is presumably a combination of the organism's genes and environment. 
Health hazards associated with obesity are :

• Heart diseases
• Asthma
• Psychological problems
• Arthritis
• Hypertension
• Diabetes

Belly fat can be really annoying and disfiguring too. here i share a few tips to burn belly fat:

1. Always eat something healthy after you wake up and before you work out to start up your metabolism and keep it revving.

2. Make salads the main star of your meal, since they fill up your stomach and don’t have too many calories.

3. Go easy on the store-bought dressings,colas,jams,jellies,ketchups,better avoid them.

4. Drink lots of water throughout the day.

5. Do not entirely skip carbs. Instead, try to eat a limited amount of carbs every day to keep your body’s need for carbohydrates in check. For instance, if you like roti cut it down to 1 roti instead of 2 or 3.

6. Always go light on dinner. Dinner is the time when your body starts to wind down for the day, so stay away from anything heavy. Plan a light meal for the night, like a clear soup, a piece of chicken with half a cup of salad, or maybe just a fruit or a glass of milk.

7. Plan on getting enough sleep. Sleep early since you’re having a light dinner. Staying up late will make you feel hungry again and you’ll need to eat.

8. Don't try and spot reduce : it had been shown by various studies that local exercises like abdominal crunches only help to build muscles in that area and not help in removal of fat from that area.

9. Manage stress as stress can cause binge eating.

10.Starch and sugar  combined with fat  may represent the worst combination for fat gain.

SOME TYPES OF APPLES ARE DANGEROUS...

The write up today is to give a broad idea about the patterns of obesity and associated conditions it causes.The fat distribution in the body when associated with fat around internal organs is more dangerous and can lead to various cardiac conditions,diabetes,high blood pressure . So watch out some apples are really dangerous

BIG BREAKFAST , SMALL DINNER. MYTH BUSTED

In this article I m trying to scientifically figure out weather breakfast or dinner is an important meal for weight loss.Is the  familiar phrase “Eat breakfast like a king and dinner like a pauper”? true. Well, according to a new study published in the journal obesity., if you want to lose weight, that may be the way to go.

Ninety-three obese women were provided with a 1,400-calorie diet for twelve weeks. The participants were divided into two groups; half ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner, while the other half ate the reverse: 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. Both groups lost weight, however, the large breakfast eaters lost substantially more (18 pounds compared to 8 pounds) and lost more inches from their waists (3 inches versus 1.4).

The study is highly controlled as in our daily life it is difficult to limit our meal to 200 calories.It is said that breakfast revs up your metabolism in the morning,staved off hunger which is beneficial in losing weight . on the contrary..

In a new study, researchers at the University of Alabama at Birmingham Nutrition Obesity Research Center and other institutions found that eating or skipping breakfast had no effect in how much weight was lost over a 16-week period.

If we eat less calories at dinner ( with less carbs) the energy utilized in maintaing the basal rate of the body is more than the energy consumed and hence may aid in weight loss.

So the secret to weight loss is healthy breakfast of about 500 calories and small dinner 3 hours before sleep.

Share your view...

10 super amazing foods that aid in weight loss :

TIME YOUR MEALS FOR WEIGHT LOSS....

A survey found that best times were 7.11 am for breakfast, 12.38 pm for lunch and 6.14 pm for dinner for people striving for weight loss.
What are your times for meals?

MELT THE FAT WITH WATER....

Three fourth of the body is water, so adjusting the water balance favorably can aid in weight loss . here's how ....

• Water revs up your metabolism.
• Water gives a feeling of fullness ..APPETITE SUPPRESSANT.
• Water hydrates skin cells , helps rejuvenate them. 
• Water prevents dehydration which slows down metabolism and thus weight loss.
• Water flushes the toxins released by burning fat.

Tips on drinking water :

• Drink at least 8 glasses of water per day.
• Ice cold water may help in boosting metabolism.
• Try water fast once a week.. replacing water with a single meal.
• Drink a glass of water before meals.
• Drink luke warm water with lemon half an hour after meals.
• Drink enough water while talking alcohol.
• Drink a glass of water before and after the exercise.

 Water intake should be monitored in patients with kidney,liver and heart problems.

Aerated drinks.... killers of weight loss

facts about carbonated drinks

KICK START THE WEIGHT LOSS..

A journey of a thousand miles must begin with a single step.

HOW ARE YOU PLACED IN THE WEIGHT LADDER ? ... THE BMI

BMI

Obesity is a seed that only grows weeds...

"More and more people are dying of eating too much food than scarcity of food."

CHECK FOR THESE BEFORE YOU PLAN TO CUT THE FLAB...

INSIGHTS INTO WEIGHT..

Weight is defined as the force exerted by a body due to gravity.The mechanisms involved in weight regulation in humans include genetic,behavorial,social and physiological factors.The stability of body weight and body composition requires that energy intake matches energy expenditure.which way the balance shifts in a continous FIGHT.

Like any other natural entity, human body must obey physical laws, according to which energy cannot be created nor destroyed, but only transformed. Consequently, all excess energy introduced causes an increase of adipose tissue, which is always accompanied by an increase of lean body mass, and thus an increase of body weight weight gained or lost by a person with normal body weight is composed of two-thirds adipose tissue and one-third lean body mass.

How long does it take to gain or lose a kilogram? It evidently depends on how many Calories are cumulatively necessary to build a new kilogram of body weight and, vice versa, on how many Calories are provided by the demolition of one kilogram of existing body weight. The energy cost of adipose tissue and lean body mass correspond to about 10,000 and 2,000 Cal/kg, and the energy yield to about 7,500 and 800 Cal/kg, respectively. Therefore, energy cost and yield of one kilogram of weight with the above-mentioned composition (two-thirds adipose tissue and one-third lean body mass) are equivalent to about 7,000 and 5,400 Calories, respectively.so if one has to shed 5 kgs (35000 calories) one can theoretically loose it in 35 days with a calorie deficit of 1000 calorie per day. However, energy balance is positive or negative by 100 Cal/day only initially, then it gradually reduces because the body energy expenditure changes according to the consumption of the weight gained or lost. Times for gain or loss are consequently lengthened. However, 75% of the total weight is gained or lost in little more and little less than one year, respectively.

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