Articles on empty calorie

Are All Calories the Same?

Ms. Swati Kapoor, Dietitian/Nutritionist
People often lose weight on very-low-fat and very-low-carbohydrate diets but the vast majority end up gaining the weight back very quickly. This suggests that very-low-fat diets may actually slow a person's metabolism down to a level where it is not burning calories as effectively as it could. So, instead of ranking your food on its calorie count look for its nutritional quality. Here are some reasons for why all the calories are not same.Effect on Your Body: Food calories affect the body very differently depending on their source and the overall context in which they are consumed. Many people consider "a calorie is a calorie" thinking that carbohydrate, fat and protein calories are equal in terms of their effect on body weight but the body processes each in a different way, and these differences play a major role in weight management. The main reason behind this is when you cut down the calories by skipping your meals. Your body considers this as unavailability of food and therefore goes in conservation mode. In this situation, your body starts conserving each calorie you eat and effectively increase the value of each calorie by slowing down your metabolism.Energy Requirement for Metabolism: The major fact behind that 'all the calories are not same' is energy requirement to metabolize the calories from different source. Generally, more energy is required to process protein than carbohydrates and more energy is required to process carbohydrates than fat.Effect on Appetite: Protein generally reduces appetite more per calorie than fat and carbohydrate. Therefore a person who increases his daily protein intake without decreasing the amount of carbohydrates, fat or any other nutrient likely to eat less due to reduced appetite. This also happens because protein provides you a feeling of being full for longer as compared to carbohydrate or fat.Fiber for Less Calorie Absorption: Fiber is a form of carbohydrate which does not adds up to calories but add bulk to your food. Its keeps you full for longer and therefore contribute to your satiety. Thus, a calorie inside a high-fiber food is not equal to a calorie inside a low-calorie food - yet another reason for 'a calorie is not a calorie'.Round the Clock: Thermic effect of food (TEF) is a name for the energy used up as a result of digesting and absorbing a meal. A study published in the American Journal of Clinical Nutrition found that TEF is higher in the morning than in the evening which clearly means that we burn more calories in the morning. The effect of calories on body composition is also influenced by the size and frequency of meals. Food calories are more likely to be used immediately for energy used to synthesize muscle protein when they are consumed at times of energy deficit, such as first thing in the morning after the overnight fast. Numerous studies have shown that people build more muscle and gain less body fat when they consume adequate calories within two hours after exercise rather than the consuming same calories throughout the day.Calories of a food gives you an idea of energy being provided by that food and helps you in managing your weight but before considering all the foods of same calories to be same look for its overall nutritional quality.

Negative Calorie Diet Foods

Ms. Swati Kapoor, Dietitian/Nutritionist
All foods contain some calories, so calling something a Negative Calorie Food seems like an oxymoron. But negative calorie foods are for real. So we'll tell you all about the benefits and side effects, along with clarifying others points around these negative calorie foods and negative calorie diets. Read on to know more about these negative calorie foods.What is a negative calorie food? Are they for real?Simply put, any food that creates a deficit of calories is a negative calorie food. All foods contain calories. When you consume them, energy is used in chewing and digesting the food. If the calories burnt from digesting the food is more than that provided by the food itself, its a low calorie food. Most vegetables (other than starchy vegetables) tend to be negative calorie foods. Below is a list of negative calorie foods.List of Negative Calorie FoodsAsparagus, Beet Root, Broccoli, Cabbage, Carrot, Cauliflower, Celery, Hot Chili, Cucumber, Garlic, Green Beans, Lettuce, Onion, Radish, Spinach, Turnip, ZucchiniAre negative calorie foods good for health?As you can see, the negative calorie foods listed above, most of them are nutritious vegetables provided vitamins, minerals, antioxidants and fiber. Also, most of these foods are a part of the Indian diet and you may also call them fat burning foods which are easily available in the departmental stores.Should you be a negative calorie diet to lose weight?Basically, no! Eating a negative calorie diet will create a calorie deficit, but it is much like a crash diet, since it does not provide enough calories. Similarly, negative calorie diets do not provide adequate protein, fat and carbohydrates for your body. Even though many low calorie foods have nutritive value, only eating them is not suggested.So, how to use negative calorie foods to lose weight?To use these negative calorie foods to lose weight, eat them along with your regular meals. Ensure you're getting adequate protein, fat and carbohydrates in your regular meals. For maximum benefits have these negative calorie food either raw, steamed or very lightly cooked. This has 3 benefits:- It reduces the overall calorific value of your meals. - Increases your daily nutrition- vitamins, fiber and antioxidants rich foods. - Fills you up for longer, so you cut junk food cravings.

Calorie Count for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Do you wish that you could get the mind behind weight loss and lose weight fast? The good news is that you could really get the right approach behind weight loss by managing your calories through diet and exercise. This logic also helps you understand that how foods add on weight and the simple method for weight loss.Some people doubt the method of calorie count for weight loss because they say how can someone precisely count the calorie intake and how long can we keep counting calories in order to lose weight. Yes counting calories can be a difficult and monotonous task but it actually works or you could make it work for you.Every food that we eat from potatoes to meats and dairy all food provide calories to the diet. So whatever you are eating you is adding some calories to your diet. Our bodies require only a certain number of calories in a day and for weight loss one has to eat within the daily caloric requirement to lose weight. Also exercising will help you burn the already exiting accumulated calories that have turned into fat in the body. So with a combination of diet and exercise you can effectively manage your calories and lose weight.Below are different methods to help you count your calories in your diet and help you lose weight.Cereals: serving size 1 chapatti(bread) or 1/2 cup rice Calories: 70-120 kcalVegetables: 80-100g Calories: 70-100 KcalStarchy vegetables: medium sized approx 75 g Calories: 70- 120 KcalFruits: 80-100g Calories: 70-100KcalMilk: 1 glass approx 250 ml or 50 g paneer(Cottage Cheese) Calories: 150-200 KcalMeat: 55 gm or 1 medium egg  Calories: 65-100 gSugars: 5 g (1 teaspoon) Calories: 20 kcalFats: 5 g Calories: 45Learning Food Calories: This is difficult in the beginning but you could still manage. Know how many calories are there in a single medium potatoes (70 calories) and same for other food sources, a slice of bread, cheese, glass of milk etc. So this way its easy to know how much calories you are intaking and whats your requirement for the meal. You will get the calorie info across the internet. Also learn how many calories can you burn in a 20 minute session of running, exercise, swimming, walking or any form of physical activity. This will make you understand how much do you need to exercise in order to burn the stored fat in the body.Reading Nutritional Label: Even if you eat packaged food and pick up different food packets, even packet contains the nutritional information provided at the back. At the back of the packets you will find the calories that would be consumed by eating the product and help you pick up options keeping weight loss and calorie requirement in mind. Check you the real portion consumed as the energy consumed maybe for 100gms or 100 ml or cetain portion like a spoon full etc. Read the nutritional label properly as it provides the ingredients in ascending order with the ingredient most in the product on first and so on.Professional: A good diet and exercise program for weight loss would do all the calorie counting, choosing healthy options, managing nutrition like protein, carbs, fats, etc and all that you have to do is just follow the schedule. This is the best option as you have to make not much effort than just following the diet and exercising to burn the calories. Good diet plan also helps you eat to your choices and provides guidelines which would be effective and promote weight loss.Start managing your calories and see how you can lose weight fast. Fad diets could also result in weight loss but keep in mind that our body requires micro-nutrients like vitamins and minerals which help in better body metabolism and many other functions. Avoid pills, supplements and random weight loss products as there are easier, effective and better methods than them for weight loss.If you are on a calorie control program then substitute processed food with seasonal vegetables and fruits as you would be saving a lot of calories. Sometimes getting used to a diet can make it difficult in switching over to a new program. But the body and mind can be trained. Portion control is must as eating to your calories does not mean that you eat till you are full till your neck.

How to Delete the Calories From Your Favorite Junk Food?

Ms. Swati Kapoor, Dietitian/Nutritionist
Everyone is allowed a vice. For most of us it is the love of food. While we understand you don’t want to stop yourself from doing what you love the most, we might have a solution that can help you do damage control.A great way to counter those extra calories ingested during an indulgent moment is exercising. However, this does not guarantee that you can eat as much as you want & never gain weight. Exercising regularly and seeing results may encourage you to eat healthier and also help you in decreasing the stress that often leads to emotional eating. The number of calories exercise burns varies according to your weight. The below listed calculations are for someone weighing between 60Kg to 70Kg. So, here you will find a list of popular high calorie snacks which we cannot help but indulge in and religiously get the guilt pangs after consumption. Let’s get started: Cafe Latte: 200 Calories. That’s right! 200 is the special number that gets added to your system every time you indulge in a medium sized cafe latte. And this number is without adding any extra flavour or whipped cream to it. Even if you choose a non-fat version of the milk, it still ends up adding up to those many calories. So what do you do when catching up with friends at your favourite coffee place? Well we have the perfect solution for you! Just go ahead and order your cup of pleasure. All you need to do after indulging in one of these is go biking for 30 minutes and any chances of those extra calories making room around your waist will vanish. Small Slice of Cake:250 caloriesWho doesn’t absolutely LOVE cake? Yes, we like to have our cake and eat it too!The only teeny little problem with indulging in this is the excess baggage of added calories it comes with. How we would love to see a low calorie creamy cake of our favourite flavour and enjoy it endlessly without feeling guilty. Well as this remains a dream, we do have an alternative plan which will make you burn those cake calories right off after you are done devouring your slice. All you need is a pair of legs and comfortable shoes. Just walk for 50 minutes and all that cake-bulk will melt away. Samosa: 300 CaloriesThe yummy little stuffed triangle snacks have high calories written all over it. But while enjoying them we tend to ignore that fact. It’s only afterwards when we start feeling bloated from ingesting the oil and starch rich snack, we end up repenting it. What if I were to tell you that you may go ahead and enjoy one 300 calorie rich samosa without having to worry about the extra weight it is going to add to your body? Well I am not kidding, you actually can indulge in a samosa without feeling guilty if you sincerely dedicate 30 minutes of stairs climbing to your day. The energy required to climb stairs for 30 minutes will burn those 300 samosa calories and leave you feeling healthy and light. And if you already didn’t know this, climbing stairs is a great workout which is super convenient and free of cost as I am sure you can find a suitable flight of stairs around you! 1 Pint of Beer: 180 caloriesNothing helps you wash over a tough week better than a pint of beer with a few close friends. Beer is a convenient drink even for the weekdays as it is not too strong, gives you an easy high and does not give you a hangover the next day. The only drawback to beer is that it sets you back 180 calories per pint. So you need to be extra careful and keep track of your consumption. A 40 minute moderate intensity session of badminton can help you do damage control of a single pint of beer and it is fun! A Single-Patty burger: 500 CaloriesNo matter how health conscious we are, we always end up binging on that one burger after months of resisting. Who can blame us! The burger is such a scrumptious piece of art that we end up convincing ourselves to eat like there is no tomorrow. The problem arrives when tomorrow comes and you feel super guilty for binging out on a burger and adding those unnecessary calories to your body. Well the good news for you is that a one hour session of zumba will evaporate those extra calories and will get you back in shape.Keep in mind that the more you eat these high calorie foods the more effort you will have to put in to burn those extra calories off. So plan your junk cravings around a workout and you should be okay. Enjoy!

Does Low Calorie Diet Work?

Ms. Swati Kapoor, Dietitian/Nutritionist
Few people tend to remain fit all through their life. But for most of us age and lifestyle catches up with our metabolism and makes us unfit and old. First step towards knocking off the unwanted kilos is getting on a low calorie diet. While it works for some but there are more simple ways to melt those kilos and get fit.What are low calorie diets. They are diets that give you approximately 1000 calories or fewer to eat in a day. This calorie allowance is not based on your gender or physical activity level. Mostly they are one diet plan that fits all kind of a routine. Besides the calories you only get to eat very selective kind of food which contains no fat or carbohydrates and are largely focused on protein & fiber to help you lose weight. Before we go deeper into low calorie diet let us understand what the reasons behind weight gain are.The weight gain usually happens over a certain period of time. This can be largerly attribute to not focusing on eating right and not being physically active. not exercising or simply – not making health and fitness a priority. If you know the reasons that have resulted in weight gain then working on those factors could help you lose those pounds again. But does it actually work this way or is there more to losing weight than just eating food.Lifestyle has a major impact on your weight loss efforts. Weight gain can happen due to many factors other than just eating food. Your sleeping patterns, stress at work, changing eating patterns, hormonal change, skipping meals, alcohol consumption, smoking, no workouts, sedentary work life, leisurely lifestyle etc. The list can go on and on and there innumerable such reasons which might seem small, but all add up to have a huge impact on weight management.Maybe a low calorie diet is the not the right answer to your weight loss. Its not the quantity but the quality of food you eat that matters. Since the weight gain happened over a period of time you need to know that short term strategy of low calorie diet might get you some weight loss in short term but the side effects outweigh the short term gains i.e disappointment, poor health and weight gain in the long term.Do you know our body is a fat storing machine. If we eat too much it starts storing it as fat but if we eat too little even then it starts storing fat. Our body’s are wired to go into a survival mode as soon as you cut down your calorie intake. They learn to survive on minimal and that is why when you go back to eating regular calorie diet you tend to gain the weight back again.Another challenge of being on a low calorie diet. You kick start the diet by losing weight very fast but suddenly you will hit a wall commonly known as a weight loss plateau. When you start cutting down your calories the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds on to water, so when glycogen is burned for energy, it also releases water, resulting in substantial weight loss that's mostly water.A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You start to burn fewer calories than you did earlier doing the same activities. All this effort and then a road block. In retrospect you wish someone had told you to be wiser and not fall for the low calorie diet.Besides low calorie diets are outdated. People get on a diet to lose weight but land up losing their health. The reason why low calorie diets also fail is because they dont factor in lifestyle changes that are key to sustain weight loss efforts and maintain good health. A good diet should focus on quality of food and also give importance to physical activity.Exercise plays a vital role in weight management as it helps to improve blood flow and circulation in the body, accelerates metabolism for faster calorie burn and lowers your stress levels. Exercise helps you to use the excess fat stored in your body by burning it. It is an essential part in weight loss and weight management process. If you have never exercised in your life before starting with 15 minutes walk post your meals can help you boost your metabolism.We have nothing against eating less. Its okay to manage your calorie intake but what you need to ensure is the balance of nutrition in the diet. Just cutting your calories will not boost your metabolism. Infact the right kind of food combinations can help you get best results. So don’t waste your time on low calorie diets that restrict you to eat different variety of foods and force you to eat one kind of food every day.If you focus on including seasonal fruits and vegetables in your diet, be conscious about how food is cooked you will automatically reduce your calorie intake. Healthy food besides being nutritious makes you full faster and longer curbing your need to constantly reach out for food,So stay away from fad diets that just focus on cutting down your calories while forcing you to eat insipid food. Instead say yes to diets that control your calories by adding essential nutrients to your daily diet. The idea is to lose weight and not your health.

Banana Calories – High Calories in Banana?

Ms. Swati Kapoor, Dietitian/Nutritionist
How many calories are there in Banana? Is banana high in calories? Here is a great information about bananas and calories.Because banana tastes sweet, people commonly believe that a banana is high in calories. In fact, many people avoid eating bananas like the plague, if they’re trying to lose weight. So, does banana really make you gain weight?Read about healthy weight gain. Is the banana really high in calories? Let’s find out here.Does eating banana promote weight gain?Let’s first analyze the nutrition in a banana. A medium banana contains about 100 calories. Before you think that’s a lot of calories, know that the average daily calorie intake ranges between 2000-2500. See this to know how many daily calories you need. Moving on from calories, one medium banana contains about 22-25 gm of carbohydrates, almost 0 gms of fat and 2 gm protein and 3 gm of fiber. Besides this, it also delivers 15% of your daily Vitamin C, a dose of Vitamin A, Vitamin B and Potassium, Calcium and Magnesium. Potassium actually promotes muscle growth and thus increases calorie burn. So, not only does a banana provide you with healthy nutrition, it is almost fat-free, sodium free and cholesterol free! And you’re not sure if you should eat it! Read about myth-fat free is healthy.So, is banana high in calories? No, a banana is not high in calories.So, what kind of health benefits does a banana have? First, it contains Vitamin C, so it builds immunity. The Vitamin B helps your body metabolize food better and in turn, increases your calorie burn. As we mentioned it's fat-free and cholesterol free. It also contains soluble fiber, that helps to reduce your cholesterol build up and clean out your arteries. Studies have shown that dietary calcium helps to reduce belly fat.Get more information what kind of milk you should be drinking.The complex carbohydrates are a great source of energy. Have one before your workout for energy, or start your day with one. Does banana make you gain weight? No, bananas don’t make you gain weight. If anything, they are good for your health!

Drastic Calories Burn Makes You Moody

Ms. Swati Kapoor, Dietitian/Nutritionist
Sometimes we feel like the world around has suddenly gotten crazy. Sometimes we notice that red lights are more annoying than usual. While many things can cause irritability, such as lack of sleep or the regular hormonal changes due to a woman's monthly cycle, the timing and amount of food that we are eating and drinking are also to be blamed for such matter mood swings.If we talk about Low-calorie diets, they can either motivate you highly for your weight-loss efforts or just get on your nerves. As gaining weight might occur gradually over many years, like wise if you want healthy weight loss, it will also require time and thus it needs so much of efforts and patience.Physical Effect During Calories BurnOur body always needs some amount of calories just for sustenance of respiration, temperature regulation and digestion. Any physical activity you engage in ups the calorie count you need to function. When you cut back severely on the calories you eat, you might lack the available carbohydrates needed for fuel. Stored fat helps fuel low-intensity exercise, but when you don't eat enough, your performance during intense activities such as tennis or running might suffer. Even at rest you can get hunger pangs and feel irritable when starting a low-calorie diet. The "American Journal of Clinical Nutrition" reports that irritability and hunger issues peak in evening hours and gradually lessen as the weeks of a diet progressPsychological Effects During Calories BurnHunger and energy deprivation can make you angry or exacerbate existing irritation. Performing a task that requires some strength and dexterity becomes harder when you have flagging energy and focus due to lack of food. Feeling lethargic, you might give up on exercise; abruptly stopping habitual exercise can further darken your mood, creating an unhealthy cycle. In extreme cases, you may become hypoglycaemic, when your blood sugar level drops dangerously low. To avoid the condition and its confusion, dizziness and nausea, always eat at regular intervals when you restrict calories too.Energy Density During Calories BurnLow-calorie diets need not leave you feeling famished. Select foods that are lower in energy density so that you can eat a larger volume of food and feel full for a longer time. Generally, foods that have a high percentage of water have fewer calories, so vegetables such as zucchini/cucumber/bottle gourd etc cooked in with foods like chilli help lighten the calorie load. Dietary fiber present in bran and brown rice also provides low-calorie heft to a low-calorie diet. The Centers for Disease Control and Prevention lists fiber as having an energy density of between 1.5 and 2.5 calories per gram. Carbohydrate and protein both have an energy density measured at 4 calories per 1 g. Fats have a higher energy density, measuring at 9 calories per 1 g.Considerations During Calories BurnExtremely low-calorie diets can backfire if you cannot sustain the effort it takes to adhere to one. Your body might react to a sudden and drastic reduction in food by lowering its metabolic rate. You ingest fewer calories, but you burn off fewer calories as well. A modest 500-calorie-per-day deficit yields a 1-lb.-per-week weight loss. One pound is the equivalent of 3,500 calories. So in order to manage your body functioning smoothly, one needs to provide the basic nutrition in appropriate portions. This not only makes you reach an ideal weight steadily, but also helps you manage excess cravings and unexplained mood swings.

5 Low Sugar Calorie Alcoholic Drinks

Ms. Swati Kapoor, Dietitian/Nutritionist
All kinds of alcoholic drinks contain some amount of sugar. An analysis of sugar levels in cider, sherry and spirits found that some drinks contained as many as five teaspoons of sugar in a single serving. Our body’s metabolism of sugar and carbohydrates when alcohol is present varies from the norm. Contrary to most food and beverages, alcohol has a lowering effect on blood sugars. Alcohol’s metabolism in the body blocks the liver’s release of blood sugar-regulating hormones. This can cause low blood sugars, or hypoglycemia, especially in individuals with diabetesA daily intake of 2-3 teaspoons of sugar is recommended for good health. Besides the alcohol the mixers added to the drinks further increase the sugar content of the drink. So to help you your sugar intake in check here are some drinks that have lower sugar content: 1. Gin: Distilled liquor has almost zero grams of sugar per serving. The sugar content of the fruit and grains used to make liquor is lost during the distillation process2. Vodka: Just like gin it contains zero grams of sugar. Biggest mistake people make while having it is by adding tonic to it. Tonic contains sugar and should be avoided if you are watching your sugar intake. Best way to consume vodka is as Russians do, sip it neat.3. Rum: Again Rum on its own contains no sugar but the mixers make up for it. A good rum can be sipped on the rocks.4. Red Wine: The wine-making process of fermentation turns the sugar in grapes into ethanol and carbon dioxide. Most of the grape sugar is used up during this process, leaving wine with very little sugar content. Red table wines have less than 1 gram of sugar per serving.5. Light Beer: Light beer has about half a gm of sugar per serving, lesser calories than regular beer and contains no fat. Lastly, the calories in alcohol are empty calories, which means that the drinks don’t also contain essential vitamins and minerals so the calories aren’t contributing anything to your health. Over time, too many of these empty calories can cause you to put on excess weight.

10 Weight Loss New Year Resolutions That Work

Ms. Swati Kapoor, Dietitian/Nutritionist
The New Year is almost here. Its time to look back at how the past year went & plan your goals for next year! Is weight loss or fitness one of those goals? Did you make a weight loss resolution at the beginning of the past year? Did you achieve it? Most people don’t, so don’t fret. Here, we tell you how you can lose weight & get fit this coming year with the right goals. Don’t get on any crazy diets. Stick to a realistic diet plan. Add good foods to your diet (eg: green tea, almonds) and get some exercise. Before you know, the pounds will be melting away! First of all, let’s not call them resolutions. These are more like goals, so they’re achievable. Here are top 10 Weight Loss & Fitness goals to get the year started: Lose 2 kgs: We know you want to lose 10 kgs, and get that celebrity body, but lets start with small steps. Let’s first target a weight loss of 2 kg. It may take you just a month if you’re good. Then in the following month, target to maintain this new weight. In the following month, target to lose the next 2 kg. This is the healthy rate for weight loss. If you keep it up, by the end of the year, you would be 12 kg down, and you would know how to maintain your weight. That’s a massive achievement!Eat 1-2 fruits per day: Fruits are one of the best sources of carbohydrates for the body, along with vitamins, minerals and antioxidants. They taste great, and have a low glycemic index. Then, what’s stopping you from eating more. Most people don’t even eat one fruit per day. Start the year by targeting to eat 2 fruits per day. One with breakfast, one in the evening. That’s not too hard, is it?Eat breakfast: Eat a healthy breakfast. Have eggs, milk, fruits, multigrain bread. We don’t recommend corn flakes, but eating them is better than skipping breakfast. Studies have shown that eating breakfast helps you avoid weight gain, than skipping it.Drink less alcohol: Yes, sure drinking alcohol makes you feel like a rockstar, but you’ll be far from looking like one, if you keep drinking it. Besides, having a crap load of empty calories, it also promote fat storage in the body. Excessive consumption of alcohol leads to hormonal imbalance and side effects. Eliminating alcohol completely is hard, so stick to only 2-3 drinks per week.Get protein: Indian diets are very high on starchy carbohydrates. Wheat, rice, potatoes and other starchy foods dominate the Indian diet. Replace some of those carbs with protein, to help you build muscle and increase your metabolic rate. Here are some great sources of protein: whey protein, chicken, fish, eggs & vegetarian protein sources. Don’t eat too much protein. Based on your body requirement of protein, it should be anywhere between 0.8 gm to 1.5 gm per kg of body weight.Start your Workouts: Yes, the dreaded one- exercise! Join the gym or if you’re too busy, get a fitness plan- they’re available on your mobiles too. Paying for it, is one of the best ways to ensure that you stick to it. Don’t target to workout 6 times a week. For the first month, target to workout just 2 times a week. First make working out a part of your routine, then increase the frequency. If you hate working out, then join a class- power yoga, spinning, aerobics, kickboxing … Or play a sport to burn calories. Go for a walk: If you are not doing any exercise currently, start with a walk. It’s easy to count steps. Just get an app that counts steps. Start with targeting 5000 steps, and work your way up to 10,000 or more. Jogging is better than walking, but its important to start with some exercise.Control Sugar: Sugar is one of the worst foods for your health. Most of us know, but we’re so addicted to it, that its hard to avoid.Skip it, or share if you can’t skip it. Desserts like chocolate cake, are loaded with calories from sugar and saturated fat. Besides the calories, read how sugar makes you store fat.Instead of going cold turkey on your sugar habit, target to eat a sweet treat only once a week. That way, you can eat one each week, and still be eating healthy the rest of the time. Reduce processed foods: You’ve heard it before. Eat less processed foods. Avoid white bread, biscuits, juices, chips, etc … the list can go on. Easy to say, hard to do. So, to start, pick one processed food in your diet and eliminate that. Let’s show you how the numbers work: One slice of white bread is about 80-100 calories. Reducing those 2 slices of white bread a day over a year, equals a calorie reduction equivalent to a weight loss of almost 9-10 kgs!10 minute workouts: Too busy to join the gym or go for a walk? If nothing else, do some light exercises at home, or in the park. Skipping is one of the best calorie burning exercises. Got some stairs around you? Climbing stairs as exercise to build muscle tone and incinerate fat. Try some pushups, squats to increase your metabolic rate. Both men and women can perform them easily.

Does Walking Help in Losing Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
In a recent survey among urban Indians, walking was the most common physical activity and possibly the most favoured too, because it does not require extra equipment. You literally use only your body to exert yourself and build stamina.So, we know that walking burns calories that are stored in the body as fat. Then why don’t all morning walkers lose fat? Some remain the same even after years of walking. In all frankness most people go for walks to stay healthy and fit, but the question is – Does walking really help in losing weight?Walking is healthy for sure but its effectiveness depends on a lot of other factors. Read on to know how to make the most of your morning and evening walks:Duration of walking: If you get down to the actual numbers, an average person burns around 4-5 calories per minute during brisk walks. So, 15 minutes of brisk walking burns about 70 calories, which is fewer calories than a slice of bread! To really make a difference, you need to walk for at least 45-60 minutes at a stretch.Speed of walking: The faster you move, the more calories you burn per minute. Leisurely walks burn about 3 calories per minute; brisk walking burns almost 50% more. Similarly, jogging would burn another 50% and running even more so.Post-walk snacks: Most morning walkers have a habit of treating themselves to snacks like chai-samosa after morning walk, which essentially nullifies your walk. 45 minutes of brisk walking burns 200 calories, whereas a samosa and a cup of chai add back 200-250 calories or more! Better alternatives are fruits or your regular meal.Watch your diet: There are many people out there who work out rigorously but don’t lose nearly as much. That’s simply because their calorie intake is more than what they burn. Consider this: an hour of brisk walking burns 250 calories. In terms of food calories, that’s two slices of bread and an egg. To lose weight, you need to burn more calories than you consume. So, keep your workout to 45-60 minutes and make sure that you eat healthy and in moderation.Pair your walksOur bodies adapt naturally to any routine. Sounds impressive, but it’s counter-productive if you’re trying to burn calories. Your body just gets adjusted to your walking pattern and ends up burning fewer calories for the same distance. Try a mix of other exercises like yoga, running, weights or sports. It keeps your body guessing, keeps your metabolic rate high and burns more calories! If need be, you can use a health app to track your diet, calorie intake and fitness progress.