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What Is Trans-Fat and How to Avoid It

Ms. Swati Kapoor, Dietitian/Nutritionist
Small amounts of trans fats occur naturally in beef, lamb, and full-fat dairy products but most trans fatty acids in our diet come from hydrogenated and processed foods. Trans fats enhance the flavor, texture, and shelf life of many processed foods -- from cookies to frozen products. Unfortunately, they come with many health risks Trans fat gives a double dose of bad news, as it increases bad cholesterol, which is actually Low Density Lipoprotein (LDL) and decreases good cholesterol, which is actually high density lipoprotein (HDL). The ratio of LDL to HDL helps determine your risk factor for heart disease.Trans fatty acids or trans fats are basically transforming liquid fat into solid fats. It is done by the process of hydrogenation (by adding hydrogen atoms). Which is why trans fats are also called Hydrogenated Fat.Now the question is why is there the need for Hydrogenation of oil?This is done to increase the shelf life of fat.Trans fats can be found in any grocery list of foods including vegetable shortening, margarine, crackers cereals, candies, baked goods, cookies, granola bars, chips, snack foods, salad dressings, fats, fried foods, and many other processed foods.Products that contain partially hydrogenated oils or vegetable shortening may contain Trans fats.Several serious health issues could be caused by consumption of trans-fatty acids: • Coronary Heart Disease • Alzheimer's Disease • Obesity • Liver Disease • Infertility • Cancer and Diabetes Because of the serious health risks that seem to be linked to trans fat consumption, you need be careful of food products with trans fat.Here are some ways which can help you in making a better choice.1. Read the nutrition label to check the amount of Trans fat present in the product. If in the ingredients section, it says “partially hydrogenated”, ”hydrogenated”, ”Shortening”, then it contains trans fat even if they haven’t mentioned ‘Trans Fat’ because all above mentioned ingredients contain trans fat. 2. When you can’t avoid trans fats, choose the foods labeled “partially Hydrogenated”, so that you consume a lower amount of trans fat. 3. Whenever you are eating out, if possible then do ask your server what oil they are using for preparation. If available ask for healthier oil (vegetable oils like sunflower, soyabean, safflower oil) or try to skip deep fried foods. 4. Try to avoid all processed, fried and commercially available foods as much as possible. 5. Avoid street food which uses same oil for re-frying foods. If you really can’t avoid it, then check whether there is froth formation in the oil in the vessel being used. If yes, then you should stay away from that food. 6. When you are out for grocery shopping always pick liquid oils over solid fats as liquid oils contains little to no trans fat. 7. Choose lean meat void of all visible fat. 8. Choose reduced, low fat or no fat dairy foods.Completely avoiding trans fat is close to impossible in this day and age. But if we are relatively cautious of consuming processed or deep fried foods, we can reduce it’s harm to our body. Also, maintain an overall healthy balanced diet and regular exercise routine to further prevent trans fat from affecting your health.

What Is Making You Fat?

Ms. Swati Kapoor, Dietitian/Nutritionist
We know enough about the repercussions of being fat, unfit or eating unhealthy foods which can cause metabolic disorder and cause weight gain. Though we read about healthy food options to include in our diet and presume to have fixed all the factors for weight loss but yet weight loss seems to not happen.Did you fix quitting junk food that adds only calories, fats and not nutrition ? Have you started eating foods that are healthier than what you were eating earlier? You are reading the best of advices and following them too but the outcome is not satisfying. Where is it that you are going wrong and what is it that you do to make weight loss happen and not get fat. Fix the loopholes where you are going wrong and correct it to lose weight.Its not just about eating the right amount of calories , it is about ensuring they meet the daily nutritional requirement intake for a healthy metabolic rate. Read below for factors that probably are holding you back from losing weight.Fluids: It is lots of water that you have to drink through out the day and not energy drink, iced teas, lemon drinks, sodas and sweetened beverages. Do you know how many packets of sugar are these pre-packaged drinks are adding to your diet  even if they are being marketed as healthy. These drinks might even sabotaging your fitness routine by increasing your daily intake of required calories. Instead stick to water to rev up metabolism and keep the body hydrated.Water is zero calories and preloading with it before a meal can help you lose weight fast.Portion Control: You feel unsatisfied when you eat small meals. Large meals make more calorie intake which is over your daily nutritional requirement and gets saved as fat. Eat in small plates, chew slowly and stop eating once you feel full.No Fiber: Fiber helps in better digestion of food and absorbs lots of water from the body. If you have water retention then add fiber to your diet. Fiber also keeps you feel fuller for a longer time without adding any extra calories.No Exercise: Exercise boosts weight loss. You are eating to your requirement which will help you lose weight but exercise will accelerate the calorie burn in the body and give quicker results. As more muscles are important higher metabolism and weight loss, regular exercise will develop muscles in the body.Missing Meals: Some people miss meals to fasten their weight loss presuming to save calories for the day. Missing meals makes the body go in the mode of starvation where the body burns the reserves slowly. Eat you meals at time as you would miss on the nutrition for that meal. Eating the next meal after the missed meal makes you consume more calories as you are hungry, which would get saved as extra calories as skipping meals slows the body's natural metabolic rate.Cheat Meals: It is alright to have a cheat meal once or twice a week but if you are cheating more unhealthy meals for healthy meals then you are slimming your chances of losing fat. It disrupts the weight loss process as the body takes time to adjust to a pattern before showing results.

Good Fat vs Bad Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Apart from this it’s easy to get confused about good fats vs. bad fats. So first of all its really important to know what are good and bad fats? Types of dietary fat: Good fats vs. bad fatsTo understand good and bad fats, you need to know the names of the dietary fats and some information about them.There are four major types of fats:- Monounsaturated Fats- Polyunsaturated Fats- Saturated Fats- Trans FatsMonounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall healthSaturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol levels of the body.Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.Cook with olive oil. Use olive oil for stove top cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.Eat more avocados. Try them in sandwiches or salads. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.Reach for the nuts. You can add them to salads to give a crunchy flavour or just add them to your mid time snacking meal. Unlike most other high-fat foods, they make for a low-calorie snack.Snack on olives. Olives are high in healthy monounsaturated fats. Use them in salads, as a pickle or in sandwiches.Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged Trans fat oils. Create your own healthy dressings with high-quality, cold-pressed extra virgin olive oil, flax-seed oil, or sesame oil.General guidelines for choosing healthy fatsWith so many different sources of dietary fat-some good and some bad-the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing some of the meat you eat with beans and legumes, or using olive oil rather than butter.Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.Eat omega-3 fats every day. Good sources include fish, walnuts, freshly ground flax seeds, flaxseed oil, canola oil, and soybean oil.FAT RECOMMENDATIONThe fat requirement for an individual depends on one’s lifestyle, weight, age and most importantly the state of one’s health. The USDA recommends that the average individual should follow these guidelines-:Keep total fat intake to 20-30% of caloriesLimit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)The best way to keep on top of the fats in your diet is to become a label reader. On the nutrition facts panel, you'll find all the information you need to make healthful choices. Look for foods that are low in total fat as well as in saturated and Trans fats.

Myth - Fat Free Food Is Healthy

Ms. Swati Kapoor, Dietitian/Nutritionist
Over the past century, we have seen an entire generation panic over fat and obsess over the supposed desirability of thinness. This is why, any food items with the tag “fat-free” found their way in our baskets. However, truth be told, if you want to lower cholesterol or lose weight, then it’s best to avoid those fat free products. In Spite of our warnings, these food items are fast filling up all major supermarkets, and truth be told, our kitchens also.With our absurd fear of fat, we often miss out its true meaning of the fat free. What do I mean? According to the FDA, fat free product must have fat less than 0.5 grams as per serving. This will go well only if you eat “per serving,” which means, if you consume more than that, the food item ceases to be fat free.We can therefore, safely conclude, that fat free food doesn’t help you lose weight, it actually makes you fat. Sad, but that’s the truth. Read more about tips to lose weight.You eat more! Sometimes fat free is so taste free, that makers tend to pour more ingredients like sugar, salt , additives, enhancers, thickeners-that all add more calories. Due to it’s taste, you tend to eat more and put on those extra unwanted calories.That ultimately make you more bulky and fat. Which is clearly not good. However, in a way, these companies give you false hopes in the name of fat free foods. Have you ever tried reading the nutritional label of a fat free food? You will be scared! Most of these products are filled with fillers that does not add anything to the nutritional value. These food producing companies, furthermore, market the items in ways that it appears to be much healthier products. While it’s a success for the marketing team, what we fail to realize is that the chemicals in these product are building up the toxic levels in our body, which would eventually be some of causative agents of many diseases. Truth be told, while consuming these fat free foods, you typically end up consuming 30% more calories than your regular food. However, this doesn’t mean that consuming less of these similar items or binging more on the greasy stuff would be good. The idea here is to first understand that we should include foods that have good fats in them. For example, nuts and seeds, fish, mustard oil, olive oil and avocados are loaded with good fats. So, next time you are hungry, choose nuts instead of the multigrain cookies.How to stay away from fat free foods?1. Shop smartRemember that not all fat free foods are bad. Consuming in moderation is the trick.2. Read food labelsBefore purchasing any fat free items, make sure that the product is minus sugar and additives. It should not contain any more calories.3. Keep a watch on your servingsThis means three servings of a low fat ice-cream is actually nowhere fat free. You have to stop at one.While I agree there are a growing number of people with real time problems, “fat” is not necessarily all bad. While it's actually sad to see the society’s miserable obsession with being thin, it is also true that in the modern world, our sedentary lifestyle and easily available junk food, does conspire to make us fat. For those unlucky us, it is important that our diets and lifestyle is maintained under strict vigilance of healthy. Include fat in your diet, but in moderation.

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.

Six Exercises to Lose Fat on Arms

Ms. Swati Kapoor, Dietitian/Nutritionist
Eating extra calories gets stored in the body in the form of fat and at various places like arms, tummy, legs etc. Different women have different weight problem points. One of the most common weight problem point are the arms and thighs. We recently covered a story on the best exercises to lose weight on the thighs. In this article, we will help you find out how to lose weight on the arms and tone them up. The Upper arm consists of triceps and biceps. Women have a higher tendency to accumulate fat on this area than men. Also losing weight and toning arms is also one of the most difficult things to accomplish. Everyone wants a quick solution or spot reduction to fat arms. Unfortunately, there is no such thing as spot reduction and exercising alone doesn't help you get results. It's always a combination of diet and exercises that get you faster and better results. Often we have seen people using heavy weights in the gym to lose weight on the arms. The simplest trick to losing weight on arms is starting cardio that will help reduce fat and then adding resistance to your training in the form of weights to get the right results.Here are some exercises for the arms to help you tone up.1. Running: Any kind of cardio exercise is recommended for fast fat loss in the body. You could do skipping, running, sprinting, jogging, cycling, swimming or play a sport. All the above options burn faster calories and help reduce maximum fat from the body.Picture">Picture credit:giphy.com2. Women Push ups: Pushup has multiple benefits including working out the arms. For more stress on the arms perform close grip push up. To perform get into a plank position with the knee on the ground for women. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.Body weight should be lifted by the arms.Picture">Picture credit:giphy.com3. Bench dips: Dip is a great exercise to work out the back of the arms or the triceps. To perform chair dips keep your arms on the chair with your body in front of the chair. Lower your back to the ground and lift again. Repeat 8-9 times in one set. This tones the triceps and makes it look toned and tight and not hanging.Picture">Picture credit:liftingrevolution.com4. Light Weight Bicep Curls: Stand straight with a pair of dumbbells in your hands. Keeping the body straight, lower body to the ground by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat. This will keep the biceps toned.5. Triceps Kickback: This exercise is effective in toning the back of the arms. To perform triceps kickback take a dumbbell and on a bench keep your left knee rested. Keep dumbell on your right hand and move it up towards the ceiling keeping the back straight.sweat.com6. Moving Plank: Moving plank is very effective in working the upper arms along with the core.Get down to plank position and to perform moving plank move your arms ahead one by one along with your body. This will bring strength to the body too.

5 Exercises That Don’t Actually Help You Burn Fat

Ms. Swati Kapoor, Dietitian/Nutritionist
You would think that if you were exercising, it would make a dent in your fat loss. But that’s not always the case. Not all exercises are made equal, or labelled as best exercise to burn fat .Moreover some are literally useless at helping you burn any significant calories.Here’s a list of the top 5. But before we get into those infamous 5 exercises, let me explain to you the basis of calorie burning through exercise.Get to know more about ways to burn 100 calories in 20 minutes. For you to lose weight, you need to burn calories. To burn the most calories, you need to move big muscle, and move it through a large distance.As a simple example, take running. You move each muscle in your body through the distance that you run. And you move it fast. That is the trifecta of calorie burning- move big muscle, move it further, and move it fast. Read to know more about tips on running form.Now, let’s start with the useless 5: 1. The Sit Up: This exercise is probably the ‘favourite’ among those trying to lose weight or trying to reduce their belly. While there is no question that the mighty sit-up does work those abdominal muscles, but the calories burned from doing sit ups is so small, that you would need to do hundreds of thousands of sit ups to make any dent in your weight loss. Why it doesn’t work: Abs are little exercise in your torso, and this exercise targets those muscles. If you look at the amount of muscle that you move in this exercise, it’s not much, and you move it only through a small distance. So, the effective calorie burn is small. Researchers at the University of Virginia found that it would take 250,000 sit ups for you to burn 1 lb, that’s less than half a kg of fat. 2. Twisting: A really common sight in gyms is people twisting vigorously on those round little platforms or with a bar across their shoulders, because their gym trainer told them it would help loosen the fat on their sides. More than burning fat, they’re putting people at risk of injury Why it doesn’t work: When you twist around your waist, you are using some of your core muscles, but since your muscles are not working against gravity, so it’s easy to keep doing it, but you’re not burning many calories. And in some cases of vigorous twisting, you might be putting your back at risk of injury.If twisting was really going to help people burn fat, then we could solve world obesity problems by distributing those ‘twister machines’. 3. The Vibrating Machine: This one is fortunately waning in popularity. In the 80s and 90s, the vibrating machine was a huge rage. You stand on this platform, with a belt around you, and when you turn the machine on, it shakes the belt vigorously. Another ‘magic fat melter’ machine that failed to live up to its promise. Why it doesn’t work: In this one your whole body’s muscles may be vibrating, but there are two problems, 1: Your muscles are moving through tiny distances, so its minimal work 2: The machine is doing the work. You’re just resting on the belt. So, where’s the calorie burn? 4. Toe Touching: The toe touch is a popular yoga exercise. Every school kid does 100s of these during PT class. Somehow the word’s spread, that toe touching helps you lose weight. While being a yoga exercise, I’m sure it has its physical and physiological benefits, but if you’re doing toe touching just to lose weight, please stop! Why it doesn’t work: Okay, so it seems like you’re moving a lot of muscle, and you are moving your whole upper body up and down, but the muscle that you’re really work are some of those abs, which are tiny muscles, so resulting in little calorie burn. And if you’re short on flexibility, this exercise might actually put your lower back at risk of injury. 5. Morning Walker: This machine is a really popular gadget being sold these days. From the late night TV shopping shows to the hottest e-commerce sites are doing brisk business with the ‘morning walker’ machine, but it’s not making anyone lose weight. Imagine lying down in the room, while the machines moves you legs. How much of a calorie burn are you really expecting? If you’re trying to lose weight, you can’t be that lazy. Learn to know more about ways to lose weight. The only people that may be allowed to really use this kind of a machine are those who may be medically immobile, but if you can walk, then you better be walking or better yet running! Why it doesn’t work: This one is really not even worth explaining why! You’re lying down, you’re not really moving- that’s why!Hence the best mantra to stay fit and healthy is to bring change in your eating habits and simultaneously to your exercise routine. Having said that,don't let any of the market gimmicks play with your health in long run. Be aware of what you are practising in your lifestyle, have certain logic behind it because "A little knowledge is a dangerous thing." which can deteriorate your health.

Fat Free? Is It?

Ms. Tehzeeb, Dietitian/Nutritionist
Have you ever been deceived and/or betrayed? By a lover, by a friend, by your boss (promised a salary hike and a better position but refuses to make eye contact with you now), by your tailor (promised he would have your Kurta ready in 48 hours but the material is still sitting in the corner-in the bag you got-as untouched as a virgin). Point being, there may be varying degrees but come what may, isn't it the absolute worst feeling in the world?Sadly, we are continually deceived by the health industry as well and every time you may think you're purchasing 'slimming' foods because that's what the label says (oh, naïve you!), that may in fact be far from the case. Thus, here we are to your rescue! Knowledge really is powerful you know? Below is a roundup of 10 common foods we think are healthy but really aren't.1. Low-fat/skim/1 or 2 percent milkWhy isn't this healthy?) Fat-soluble vitamins (Vitamin A, D, E and K) will not get absorbed in the absence of fat) Since whole milk is denser in calories, you reach the satiety point quicker. With the slimmed down milk versions, you could keep chugging and still feel unsatisfied and restless2. Granola bars that aren't homemadeWhy isn't this healthy?Anything that comes from a packet will require either excess sugar, salt, fat or preservatives to conserve its shelf life. Thus, much better to opt for more natural foods as mid-meals such as fruits or nuts3. Baked chipsWhy isn't this healthy? Yes, the chips are baked with less oil but extra preservatives are added to give it that crunch we enjoy so much. Also, the sodium content in the baked varieties is higher which could lead to blood pressure and fluid retention a.k.a. the bloated feeling you loathe so much4. MargarineWhy isn't this healthy?A popular saying goes "Trust cows more than chemists." Margarine is a replica of butter. Butter is prepared naturally whereas margarine synthetically. Margarine contains less of Vitamin K, CLA and omega-3 compared to butter and has a dangerous type of man-made fat called trans fat5. Low-fat cookiesWhy isn't this healthy?If they are low in fat, they double up on the sugar and preservatives to retain shelf life. If you must indulge, then you're better off making a batch of homemade cookies and having those once a week or less as opposed to purchasing a pack of low-fat cookies and nibbling on it daily for weeks until your next trip to the grocery store6. Diet sodaWhy isn't this healthy?Diet soda are sodas which replace sugars with artificial sweeteners like aspartame, saccharin etc. These sweeteners tend to increase hunger which leads to excess eating thereby causing weight gain. A lot of research also links them to increased risk of acquiring cancer7. 100 calorie snack packsWhy isn't this healthy? Recent research has taught us that a calorie is not a calorie. At the end of the day, snack packs are 'packaged' and thus, even though low in calories, not high enough in nutrients. A banana would be a much better, natural, nutritious 100-calorie snack to opt for8. Diet khakra/diet chevdaWhy isn't this healthy? Labeling a food as 'diet' doesn't automatically make it healthier. Don't get fooled by these labeling gimmicks. On the contrary, each time you see the word 'diet' or 'slim' being used on a packet, you should get skeptical. Anything truly healthy (think carrots, apples) would never feel the need to label itself so. If fat is removed, sugar is added. If both are removed, preservatives are added. Best to stick to the simpler stuff wherein you are assured that chemicals and preservatives aren't added or excess elimination of a specific ingredient hasn't taken place9. Fortified orange juiceWhy isn't this healthy? A whole fruit is always better since the fiber content is retained. Also, there is always a risk of freshly squeezed juice getting oxidized owing to environmental factors such as heat. Oxidization is a process which would cause loss of nutrients thereby rendering the juice consumption pointless10. Packaged fruit juicesWhy isn't this healthy? High in sugar, added chemicals and preservatives and very low in nutrients, freshly squeezed juices or whole fruits are always a better bet in terms of nutrient contentShop wise and stay fit!Lots of love and health!

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.

Brown Fat - Makes You Burn More Fat!

Ms. Swati Kapoor, Dietitian/Nutritionist
Ever heard of 'brown fat'. Latest research says that brown fat is the money fat!The fat that's not good for you is the white fat. But the good news is that this brown fat keeps bodies warm as a built in heater, burning fuel and raising body temperature. Basically, its metabolically active and it burns calories for you- which is how anyone can lose weight! We know it sounds too good to be true, but it is.Are you wondering, how do you get this brown fat? Well, right now you can't just 'get' this fat. There is some bad news on that front. It is primarily found in rodents.Don't worry all is not lost. Three studies in the New England Journal of Medicine show that in humans, its found in minute quantities around the upper back and neck area. Its found in higher quantities in human babies, who use this as a natural mechanism to keep themselves warm, and metabolically active.Preliminary research also shows that Green tea extract, EGCG might stimulate brown fat. We've already told you how green tea burns more calories. It also helps with healthy hair. And now, it might also stimulate brown fat! That's enough reason to start drinking the green stuff!Drug companies are working on figuring out how to stimulate this brown fat & make it active, but a solution to that is still a long time away. So, for now, if you want to burn the fat, start getting some exercise and watch your diet to get your metabolism kicking.As difficult as it sounds, exercising is very easy, and so is dieting. Also, dieting does not mean eating steamed, bland food. Its about managing the quantity and quality of calories.As for exercising, if you're not getting any exercise, start with some simple exercising. The key is to make sure that you're challenging your body.