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 !!

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. 

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