Articles on burn

Do These 7 Home Exercises to Burn 200 Calories in 2.5 Minutes!

Ms. Swati Kapoor, Dietitian/Nutritionist
In our busy schedule, we hardly get time to incorporate exercise every day. But now this problem can be solved. One American study claimed that if you indulged in exercising daily just for 2.5 minutes, your body can burn upto 200 calories throughout the day. These are some exercises that you can choose from and kick start your routine at home.Jumping JacksThis is a full body workout which involves all your large muscle groups. They function as cardiovascular, strengthening and stress relieving exercises. Therefore, make jumping jacks part of daily or weekly fitness plan and if required you can also modify them to achieve your fitness goals.Picture credit:reference.com">Picture credit:reference.comBurpeesWhen it comes to weight loss, the best exercises are the movements that can be done and which can work on various muscles at one go. One of my favourite is burpees: which is tough but way too effective to be rid of fat loss. Having said that this exercise increases the stamina and boosting our metabolism.Picture credit: Pixabay.com">Picture credit: Pixabay.comSquat ThrustsTrainers love them but people hate them. The reason could be that it sounds tough but this exercise is too challenging to do. The exercise targets the muscles of your lower body, from your butt to all the way to your calves. Since the engaging muscles are legs, the largest group of muscles in the body, hence they help a lot when the focus is on weight loss.Picture credit: Jillfit.comMountain ClimbersAnother lower body strength building exercise, this exercise involves constant switching of the legs, which get the heart pumping and thereby promoting weight loss.Picture credit:spartan-lifestyle.com">Picture credit:spartan-lifestyle.comWalking LungesThis exercise helps tone your butt and legs. It not only helps in weight loss but also in improving balance. It also works on your joints and helps strengthening them.Picture credit: hifitnessclub.wordpress.com">Picture credit: hifitnessclub.wordpress.comLateral JumpsThis exercise works more significantly on your glutes and thighs. The focus area also includes the inner and outer thigh muscles which can be particularly hard to tone.Picture credit:prevention.com">Picture credit:prevention.comBox StepsThis exercise helps in increasing your balance and leg strength. This will help you increase your stamina and get more active.Picture credit: popsugar.com

5 Ways to Burn Calories Without Exercising!

Ms. Swati Kapoor, Dietitian/Nutritionist
You heard it! Burning calories without exercising! It is possible. And no we’re not going to ask you to take the stairs instead of the elevator, or cycle to work instead of your car. Because you know it better than anyone else, that it just won’t work because in most cases it’s just not practicalSo, there’s got to be ways to burn calories, which you can actually do: Standing: As simple as that. When you stand, you’re body uses major muscle groups to actually allow you to stand- From your legs, to your core and other supporting muscles. As compared to when you sit, you engage a lot more muscle simply by standing. When you engage more muscle, you burn more calories. So, try to do more things standing. And reduce your sitting. You already know that you use less muscle when you sit. Research shows that sitting for extended periods of time leads to slower metabolism, and it releases hormones that negatively affect your health. So, whenever you can stand up. Do your phone calls standing, walk around if you can. If you take the metro/bus, try standing. Many people have standing desks. Basically, figure out a way to sit less.Sit Tall: While we all know that sitting is not good for health, the reality is that sometimes you can’t really stand. It could be in a meeting, at dinner or other places. What you can do (Rather, you should anyway be doing) is sitting tall. When you sit tall, you engage your core muscle to support your upper body. When you slouch, you put a lot of strain of your back muscles. Again, it’s the same concept. The more muscle you engage the more calories you burn. So, sit up straight, tighten those stomach muscles, keep your shoulders back and keep your metabolism higher.Get some sun: Research shows a clear relationship between lower vitamin D levels and increased weight. And some estimates claim that most urban Indians are deficient in Vitamin D. Experts say that you could eat more foods like dairy that contain Vitamin D, but the best way to get Vitamin D is from sunlight. And from significant skin exposure to the sun, like 10 min of early morning sun in your swimsuit.Pets & Kids: Pets and kids are a great way to help you burn calories. Take them to the park, play with them, run around with them- and burn calories at the same rate that you would in a gym. The stop-start format of running that kids play in, actually burn more calories than running at a constant speed for a while.Sleep More: Sleeping is an amazingly restorative process in your body. It helps your body physically and mentally. When you sleep more, it helps your body repair, heal and grow muscle, which increases your metabolism. And sleeping itself helps your body burn calories, as it spends energy during the internal restorative processes. When you don’t sleep enough, it makes your body crave more calories, slows your metabolic rate, and even affects your cognitive skills. So, get enough sleep, burn more calories & stay smart! If you’re thinking that you exercise, and you don’t really need to do these, you just might be wrong. Most people eat 1500-2500 calories a day. Exercise or vigorous sport for an hour can maybe burn 400-600 calories. So, to really burn calories, you need to be active through the day, and it is the calorie burn from these small activities through the day that really matters!

How to Burn Calories While You Sleep

Ms. Swati Kapoor, Dietitian/Nutritionist
We keep reinstating the fact that sleep is key for weight loss and good health. There is a scientific reason behind our persistence. Sleep and metabolism are controlled by the same sectors of the brain. Lack of sleep triggers certain hormones in blood that increase your hunger. That’s the reason why you are constantly craving food post a late night to help you stay awake.But if you are one of those lucky ones that get a minimum of 7 straight hours of sleep at night then you can lose weight faster than those who don’t get enough sleep.Here are some tips that you can include in your routine to keep your metabolism on fire while you sleep.Eating Pattern: Proper eating habit can help you in boosting your metabolism whole day and even while you sleep. The key point is to limit sugar and saturated fat, and eat plenty of high-fiber foods such as fruits, vegetables, and whole grains. Your body burns calories while digesting food, but your metabolism slows down when you’re hungry and don’t eat. Therefore, going to bed empty stomach can also slow down your metabolism while you sleep. To avoid this include fruits and vegetables in your diet that provide you dietary fiber and keeps you full for longer which in turn keeps your metabolism active.Don’t Skip Your Meals: Skipping your meal leads your body to starvation and if you don’t eat food when you feel hungry takes your body in conservation mode in which your metabolism get slows down to conserve the calories. Therefore, if you want to burn calories while you sleep never skip your meals and if you feel hungry in between the meals then instead of a fried snack go for healthy options such a whole fruit or a handful of nuts as it will help you in boosting your metabolism.Workout Routine: Regular exercise will not only help you burn more calories during your workouts, but will keep your metabolism high throughout the day and at night as well. Include resistance exercises like weightlifting, hand lifting etc. in your workout schedule to keep your metabolism high.Drink Plenty of Water: All of our body’s basic reactions, including our metabolism, depend on water. If you are dehydrated, you may be burning lesser calories, according to researchers. In the study, those who drank more glasses of water a day had higher metabolic rates than those who had fewer.Include these tips in your routine to boost your metabolism and burn calories while you sleep.

Kickboxing to Burn Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
Kickboxing is a form of martial arts and a stand-up combat sport based on kicking and punching, historically developed from karate, Muay Thai and Western boxing. But many people get confused between kickboxing and boxing. Boxing is only about punching, striking and defense but kickboxing, as the name suggests, involves a lot of kicking. So, you use your leg muscles a lot, which is why this sport can also help you in shedding those extra pounds from your body and also in getting an overall fit and toned body.How to get started?To start with kickboxing you need to have a good trainer. Start your training with a light workout like walking, then light jogging and finally running. This will help your body in building stamina which prevents your muscles from injury during the kickboxing session. Your diet also plays an important role in preparing your body for kickboxing. Include fresh fruits and vegetables in your diet with healthy and balanced meals. This will provide required and sustained energy to your body which is essential in this sport.How it help in burning fat?Kickboxing is a high-energy workout which includes martial arts techniques and heart-pumping cardiovascular movements. High Intensity Kickboxing alone burns about 750 calories an hour. It allows participants to engage in a full body workout which makes your muscles work harder which in turn burns more calories and helps you in getting fitter and stronger. Kickboxing’s primary movements include kicks which play a big role in strengthening the legs, especially thigh and hamstring muscles. It also has knee moves which work on your core and balance, and punches which help in toning of back and shoulder muscles. Cardio kickboxing involves a lot of jumping, twists and turns. This ensures that the whole body is put through a rigorous workout. Besides burning calories, it also increases muscle definition in almost all areas of the body.Other Benefits:1. Apart from losing weight and toning of muscles kickboxing help you in learning some valuable self defense moves. 2. It helps you in releasing your stress and aggression. Kickboxing offers a healthy way to get out some of the day's frustrations out of your system, which will also help you get a better night’s sleep and improve mental clarity. 3. It also helps you in improving your confidence level because it empowers you with self defense as well as with a fit and stronger body.

Work on This Muscle to Burn More Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
Do muscles burn fat?The human body will burn more calories to maintain a pound of muscle than it will to maintain a pound of fat. Therefore, the more muscle you build, the more calories your body will naturally burn each day at rest, and this will improve your overall fat loss progress.How Many Calories Does Muscle Mass REALLY Burn?Muscle is an active tissue that is constantly renewing itself, therefore requiring energy (calories).One pound of muscle burns approximately 5-6 calories per day at rest. This would mean if you build 10lbs of muscle it would lead to energy consumption of 50-60 extra calories per day.There are 2 larger main muscle groups of the body. If you work on these muscles, you can keep your metabolism high.1. LegsLeg muscles are the biggest and strongest muscles of our body. They are the largest muscle group. For most people it is quite hard to gain immediate muscle mass on the legs. And unlike biceps or chest, you never see immediate ‘pump’ in your legs post workout, so it can be quite frustrating at times. But working on your leg muscles will make it easier to keep the fat off and metabolic rate high. In fact, strong legs even contribute to muscle gain for the rest of the body. Most of cardio or aerobic exercises are concentrated on the legs. These exercises will help in toning the muscles of the legs. Aerobic exercise is very important for overall health, stress relief, and conditioning of the muscles. You should even focus on heavy weight exercises for the legs such as leg presses and weighted squats for substantial benefit.2. The Back:The back muscles are the other large muscle group in our body. These muscles are very important to our health since they increase overall upper body strength, other than keeping away back pains and age related injuries. Strong, active back muscles burn fat effectively since they are a large muscle group. They even give good overall shape to the body. Focus on basic movements like deadlifts, pull-ups, chin-ups and rows for maximum gain and benefit.Which of the two muscle burns more fat?There is simply more muscle fiber packed into the body from the hips down, and this includes the muscle group that enables the legs to perform vital movements. Leg muscles have the potential to burn more fat because of their size. So focus on your leg muscles to increase your fat burn. But back muscles are also important, so do not skip those either.

10 Best Indian Foods to Burn Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
Indian foods are full of flavour. The wide mix of spices and condiments not only make the food palatable but even have various health benefits. Indian foods are believed to be rich in spices and if spices are cooked with less oil, they can benefit our body in multiple ways. Many studies have shown that commonly used Indian spices and condiments help in reducing the risk of various medical conditions.Read more know about Is there fat in drinks and condiments. They are also helpful in burning body fat. Find below a list of commonly used Indian foods, spices and condiments that help you burn body fat, lose weight and keep life threatening diseases away.ChilliesChillies can help burn fat. Chillies contain Capsaicin, which is a thermogenic compound, that increases the metabolic rate, and aids in the fat burning process. Studies reveal that eating chillies can raise your metabolic rate by up to 23% for about 3 hours.Garlic Acts as an appetite suppressant as it gives the brain signals of satiety once consumed. Garlic contains the compound Allicin, which has anti-bacterial properties that help reduce cholesterol and unhealthy fats. Garlic even helps regulate blood sugar levels.Mustard oilThis has low saturated fat compared to other cooking oils. Cook your meal in mustard oil. The fatty acids, essential fatty acids and antioxidants help you burn calories & lose weight.ButtermilkButtermilk is common accompaniment in cuisines across India. The drink contains just 2.2 grams of fat and about 99 calories. Regular intake of buttermilk provides the body with all essential nutrients without adding too much fat and calories to the body & is helpful in weight loss.Curry LeavesThese leaves flush out fat and toxins, and reduce fat deposits stored in the body. Curry leaves also reduce bad cholesterol levels. Eat curry leaves and start losing the extra flab.Green TeaGreen Tea increases your metabolism and helps you to lose weight fast. It is a great source of antioxidants and fights cancer. It’s a mild appetite suppressant that makes you eat less, so weight loss becomes a natural process with green tea.Read more how green tea help you lose weight.Moong DalMoong Dal is rich in Vitamin A, B, C and E and many essential mineral, such as calcium, iron and potassium. It even has very low fat content. It is also a rich source of protein and fiber which keeps you full and helps in weight loss.CardamomAlso known as the “Queen of Spices”, Cardamom is a thermogenic herb which increases the body’s metabolism by raising the core temperature. Cardamom is considered one of the best digestives and helps the body process other foods more efficiently.HoneyNatural Honey could help you reduce fat. Honey contains essential vitamins and minerals and is free from any type of fat source. These nutrients are essential to dissolve fats and cholesterol. Honey being a good source of nutrients helps you in reducing weight. Just make sure to consume natural honey, and not honey with added sugar.TurmericTurmeric has powerful fat burning qualities that make it a great addition to any diet. Turmeric stimulates bile flow which leads to the body breaking down dietary fat. Regular intake may help reduce low-density lipoprotein (LDL) or bad cholesterol and high blood pressure, increase blood circulation and prevent blood clotting, helping to prevent heart attack. It is very high in antioxidants and is considered a major cancer fighter.Get to know more about antioxidant rich foods.

But, How Can 'Dal Chawal' Help Me Burn Fat?

Ms. Tehzeeb, Dietitian/Nutritionist
 As much as I love my job, there are days where I get stumped too. Had one such day a few weeks ago when a client of mine procured a so-called ‘fat-burner.’ While I of course said a flat-out no to it’s consumption, he insisted and attempted to rationale by making the following arguments:“If we are allowed cheat days in the daily diet, why not cheat meds. too?”“Okay, just tell me if it’s harmful or really bad for me with nasty side-effects.”“What’s the worst thing that could happen to me by having this?”“It has been labelled as a fat-burner! How could it be labeled like this if it does nothing?” To which, my explanations are as below: Two of the three ingredients contained in the ‘fat-burner’ are l-tyrosine and l-carnitine.L-tyrosine: Tyrosine can reduce the production of stress hormones (less stress= less cortisol hormone release=less fat storage). Body also needs it to be able to produce thyroid hormones which aid metabolic processes. Perhaps this is why l-tyrosine is part of a fat-burning pill. BUT, lets not forget that tyrosine is a non-essential amino acid* which means that the body already makes it so one doesn’t necessarily need to obtain it via food.L-carnitine: is a compound formed by two amino acids (methionine and lysine). What carnitine basically does is acts as a carrier or a porter and transports long-chain fatty acids into the cells of our body (mitochondria specifically). Inside this cell, fatty acids get metabolized and used as fuel. This once again answers why this ingredient is being sold as part of a fat-burning pill.However, below are a few things to remember now:Guess where else one finds pre-cursors of carnitine? In daal rice! Daal has lysine and rice has methionine.Cartinine synthesis (formation) even requires certain B vitamins which the pill doesn’t contain but (drumroll!) rice would. What does this tell us? You’d be much better off eating daal rice for carnitine synthesis and subsequent fat burning as opposed to a ‘fat-burner.’ Unfortunately, no one’s labeling daal rice as a fat-burner because what sort of revenues would that generate?*Amino acids are substances out of which proteins are made. There are 20 amino acids of which 10 are essential (need them through food) and 10 are non-essential (body already makes them so don’t necessarily need them through food). Think of 20 amino acids similar to the 26 alphabets in the English language. Different alphabets come together to make different words. Similarly, different amino acid combinations have different functions inside the body

Rescue Remedy- a Crisis Combination for Mind and Body.

Dr. Chandrasekaran. C
Rescue remedy is a near-panacea for medical emergencies arising from traumatic causes- serious accidents, burns and scalds, electric shock or poisons where life is in danger. Put two pills into the mouth of the victim. Moments later,Bleeding, if any, stops almost instantaneously without a bandage, however long or deep cut may be.Unbearable pain is reduced to minimum.If unconscious and the body has become ice cold, pulse/breath imperceptible, these are cured in just a minute, and the victim gets up and walks home as if nothing has happened (excepting, of course, fractures)-the more danger to life, the quicker remedy acts!.In case of chemical poisons and poison-bites, the poison gets neutralized in no time.In case of burns and scalds not only the burning pain comes down in less than a minute but also, simultaneously, all after-effects are prevented.After deep burns if the victim goes to any qualified and registered medical practitioner, the latter has no medicine to prevent the after-effects of burns. At the most he would order ‘rest cure’- bulb formation taking place after few days, discoloration of skin and disfiguration of the part by thickening of tissues etc.No need to repeat the dose! Just one single dose, however serious condition of the victim may be. The more danger to life the quicker remedy acts! Won’t you like to keep a phial of Rescue remedy in your vehicle and at home?       “THROW AWAY THE FIRST AID BOX!”                In scorpion sting, snake-bite and other unknown poison bites where the patient is brought in critical condition, I give one dose orally; in addition, I dissolve five pills in half-an-ounce of plain water, soak gauze into the solution and apply it locally. Moments later, pain, swelling etc., disappear magically and much to the surprise of my colleagues.It is an ideal remedy for mind symptoms like terror and panic situations,irresistable temptations like anger,thirst etc.,shock and day-dreaming.                “You are a trauma specialist with Rescue Remedy in your pocket!”