Articles on weight loss

5 Myths About Weight Loss

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Myths about how you can lose weight can sabotage even the healthiest and nutritious diet plan which you are following. Here are few of them:1. QUICK AND EASY SOLUTIONSThere is nothing called fast weight loss. The biggest misconception is doing something which gives you instant result but at the same time will give long lasting effects. There are various products in the market like capsules, powders, creams which may actually do more harm than good. The biggest myth is slimming pills are safe for weight loss.2. STARVINGThe good news is that you and anybody can follow it. you don't need to starve to lose weight. In between healthy snacking leads to weight loss and t also helps in boosting your metabolism. Healthy snacks include soy chips, limited amount of nuts, roasted chana, zucchini chips, fruit chat. unhealthy snacks like noodles, samosa, spring rolls, cookies are definitely going to increase your weight. so don't starve but at the same time eat sensibly.3. CARBS ARE BADIt is a myth that all carbs are bad. carbs provide energy to keep you going throughout the day and also required for protein sparing action. But the type of carbs is important. processed carbs like maida, sugar are bad for health but complex carbs like daliya are good for weight loss.4. ONCE YOU HAVE LOST WEIGHT YOU WILL NEVER GAIN This is one of the most common and the most dangerous myth. weight loss once achieved needs to be maintained throughout life. one should be willing to make lifestyle modification change and dietary habits as when we age our metabolism slows down. Also once the weight is lost it is going to rebound if we start having the same diet as we were having initially.5. "DIET" FOODS CAN HELP YOU LOSE WEIGHT Are foods labelled as 'low fat' a healthier choice ?? check yourself the label to see how much fat it contains. some low fat foods may also contain high level of sugar thereby the calories may be high in the same product. similarly, check for the calories in diet drinks and diet snacks. A lot of junk food is marked as healthy.

Effective Weight Loss Tips & Techniques for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Every now and then, we all want to lose some weight. It would be easier to lose weight, if we understood our bodies better. Women and men’s bodies are physiologically different. So, we have different fat storage patterns, hormones, psychology and a lot more. All of these affect the way women gain weight and so understanding them, would help you lose weight too. Besides weight loss, it will also be helpful in improving your overall health & overall fitness. Fat Storage Patterns among WomenTo start with, let’s understand how women put on weight and their common fat storage patterns. There are 2 most common body shapes among women – apple and pear. Typically, most women range between apple and pear shapes based on how their body stores fat. Apple shape refers to those, who primarily store fat on torsos and bellies. Pear shape refers to those people women primarily store fat on their lower half. Implication of your body shape: Research has shown that people who store weight around their bellies are at higher risk of heart disease. This puts ‘apple’ shaped women at a higher risk of lifestyle diseases.Myth of body shape: But there is a myth that people with certain body shapes should follow a particular lifestyle pattern of diet and exercise to lose weight. Your body shape is your body’s pattern of storing fat. If your body stores fat around hips and thighs, then those are what you could call your ‘problem areas’. And this is primarily dependent on the physiology of your body. Regardless of where the fat is being stored, the point is that, to lose the fat around your problem area, you need to burn it.Doing a particular exercise or eating a certain kind of diet will not change your body’s physiology (by tracy). But if you lose weight and burn fat, your body will naturally reduce the fat stored in your body, and thus in your problem area.DietHealthy diet remains an area of concern for many women, as they may not focus on what they are eating and at what time. Irregular meal times, unhealthy snacking, lack of fruits in diet, focus on quantity not on nutrition quality are some of the common weight gain triggers among women in India.Below are the points that as women you should consider to have a balanced and healthy daily diet to lose weight.1. Skip your daily tea/coffee and replace it with black tea. Avoid sugar completely and replace it with honey, add a dash of lemon to it for taste.2. Instead of oily snacks and biscuits enjoy your cup of tea with seasonal fruits for your daily dose of vitamins and minerals.3. Include more protein in your diet. Lean meats, soy, low fat dairy, eggs and nuts are some of the common sources of protein. Protein rich diet is more filling, thus reducing hunger and makes you consume fewer calories.4. Avoid white bread as it is made using refined flour. Eating white bread makes your blood sugar spike (higher risk of diabetes) and store fat, it does not satisfy your hunger and makes you eat more at each meal.5. Control the portion of rice in your daily meals. Ideally, it should only occupy 25-30 per cent of your plate. The rest should be for vegetables, proteins and other foods, for a balanced meal.6. Adopt healthy cooking habits in your daily life. Avoid frying, instead try baking, steaming, broiling your dishes. Healthy cooking methods can help preserve nutrients in the food apart from making it delectable.7. With their busy morning schedules, some women tend to forget the most important meal of the day, breakfast. No matter how busy you are, make sure you have your breakfast. Starting your day with a healthy breakfast helps in controlling cravings at odd hours. Eggs, whole wheat bread, poha, fruit and yogurt smoothies, etc. are some of the healthy options that can be made in jiffy for breakfast.8. Apart from this, having a balanced lunch and dinner is equally important to lose weight. Make sure you limit the intake of food that are rich in simple carbohydrate.9. If you cannot do without your mid meal snacks, then go for fruits, almonds, green tea instead of chips and cookies to keep your weight in check.Weight Loss & Fitness Exercises for WomenWe all lead busy lives, some with more physical activity than others. Many women hardly get any time to exercise, in their bid to juggle between household chores and professional life, which often leads to weight gain.Read to know more about healthy gain weight.But if you can spare just fifteen minutes everyday to add a punch of physical activity in your routine, you can keep annoying fat storage in your body at bay. For healthy and toned body, women should focus on doing the below provided exercises. These exercises especially focus on the common weight gain problem areas for women. HamstringHaving toned thighs is a dream of many women, which they find difficult to achieve. Try this simple exercise to get your thighs shape up for good.Lunges and Squats are the best exercises for working out both inner and outer thigh. Lunges improve your everyday movements’ performance besides sculpting your legs. Add variation like side lunges, lunges with rotation or even dumbbell lunges to hail additional benefits. Dumbbell lunges works especially on ‘core’ muscles (i.e. abs, oblique’s, lower back) to help core strengthening as wellButt Exercise: When women are asked to train their glutes, they get confused among the kinds of exercises available for shapely butts. Here we provide you a simple exercise to train your glutes.Standing Leg Kickback is one of the best exercises for glutes. When doing glute kick back, make sure to get a full range of motion by bringing your leg as far forward and then extending leg back as far as possible. This exercise targets your butts and hamstrings. Performing glute kickbacks regularly strengthens and tones your butts & hamstringsBelly Exercise: Belly and love handles remain a common area of concern among women. Try these simple belly exercises at home to get perfectly toned abs.Plank is an exercise for abdominal muscles. It is also called front hold or abdominal bridge. It is one of the best exercises because it tightens the deepest core muscles. You should hold this position for at least 30-40 seconds and perform 3 repetitionsMountain climber strengthens multiple groups of muscles in addition to the cardiovascular system. It improves heart rate and increases intensity of your cardio workouts. 3-4 sets of 15-20 repetitions should be done to get good results.Seal Jumps are an excellent cardiovascular exercise. It increases your heart rate, and includes full body movement. Your legs, arms and core are all working during this movement. You can perform 3-5 sets of 10-15 repetitions each. Additionally, women should include some cardio training in their workout. Including cardio in the form of aerobic or running in your daily workout makes your heart work more. It helps pump blood to the heart, which keeps your heart stronger and healthier. 30 minutes of running or aerobics can burn approximately 300 calories. Proper cardio training can help you not only burn effective calories but also to prevent injury.Daily exercise can do a lot more than keeping your weight in check. It burns excess fat & calories, strengthens muscles, protects bones, improves bone density, improves nutrient absorption, balances hormone levels and most importantly keeps you active throughout the day.So, regardless of the shape of your body and how it stores fat, for you to lose weight, what is most important is that you burn the fat. Just get on a proper weight-loss plan consisting of diet and exercise. It’s that simple.

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

5 Best Exercises for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.Read about how to burn calories in 20 minutes. The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process.Get information on exercise or diet?which one to trust. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.1.Planks: Start your exercise routine with plank exercises as it warms up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.2.Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.3.Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.4.Russian Twist: If fat on your sides and belly is troubling you and you want to increase your endurance then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.5.Burpees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.

The Big Secret to Weight Loss - Tracking

Ms. Swati Kapoor, Dietitian/Nutritionist
If you have ever been on a diet advised by a medical professional, your nutritionist must have advised you to maintain a food diary on daily basis. Ever wondered what this practice does? Yes, it does help your nutritionist analyze your daily meal intake, but is there more to it?Keeping a food diary may be a key to losing excess weight, according to a recent study. It’s all about accountability and awareness, weight loss experts say. According to the study those who kept weight records at least 6 days a week, jotting down everything they ate & drank lost about twice as much weight as those who kept a food record once a week or less.The Secret Behind TrackingWhat makes this practice work is the fact that you become accountable not just to yourself but also to the other person you show your track record. It also makes you self-realize and self-analyze your daily meal portions and deviations on daily basis. Keeping a daily record of your meal patterns and food consumed can help you remain focused and disciplined in terms of maintaining a healthy lifestyle and ideal weight. It also helps realize about the areas where there is scope of improvement and one can start working on them at the right time.Keeping a weekly record of the type of physical activity and weight can be helpful to be regular in your workouts and help achieve your fitness goals faster. Maintaining a food diary is also found to be helpful in analyzing foodallergies and food sensitivities.How To TrackSet a mode to track - Maintain a daily diary or record in your phone. Fix a single method to track and maintain a record of the same.Fix a time to record - As per your convenience, fix a particular time to record your daily intake. It can be after every meal, on 3 hourly basis or at the end of the day. No matter what mode or time you chose, most important is to stick to recording on regular basis.Don’t skip your cheat meals - People should record their indulgent days and deviations too. What gets noticed can be changed and improved.Prefer home cooked meals - You are more likely to be on the right track when you eat home cooked meals as you have more control over the type of food and method of preparation and you know what it contains.Remember, it’s not just about the weighing scale showing a lower number, it’s about getting healthy and disciplined!

How to Lose Weight on Your Face

Ms. Swati Kapoor, Dietitian/Nutritionist
You find it easy to lose weight on the body but struggle to lose weight on your face.Is there any way to lose weight on the face?If you are looking to lose weight on your face your approach should start with overall weight loss with the help of correct diet & exercise. Mostly when people lose weight they tend to start with the face followed by other stubborn fat on the body. But in case you are struggling with a chubby face then we have a few suggestions that can help you find an effective way to manage it:- Drink Plenty of Water: Dehydration can cause the face to get bloated, so staying hydrated will keep your face looking trimmer.- Eat Healthy Diet: A healthy diet is your best friend in losing weight. Calcium-rich foods like spinach, broccoli and sesame seeds help in reducing water retention. Eat fresh fruit, vegetables, sprouts, nuts and seeds. The raw nutrients in these foods help clean up your gut, detoxify the liver, metabolize excess fat and promote healthy sleep; which help you in lose weight on your face.- Do Proper Exercise: You don’t have to slog hours in the gym. An intense 15 minute session of a combination of interval & strength training is good to get the blood pumping and the fat melting. A good workout is a secret to effective weight loss which can have visible effect on fighting sagging fat & getting a toned body & face.- Enough Sleeping: You should be getting at least 7-8 hours of sleep per night. Any less and your face may get bloated from fatigue. Sagging muscles also cause the face to look larger than normal.

Weight Gain After Rapid Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Rapid weight loss sounds like the ideal way to lose weight. But with weight rapid weight loss, comes rapid weight gain. Yes, many of us have seen it, that if you’ve lost a ton of weight, then you would’ve had a hard time also keeping the weight down. Read on to know why your body gains weight after drastic weight loss, and how you lose weight without gaining it back.To achieve rapid weight loss, you need to take extreme measures like crash dieting, excessive exercising and others. Weight loss efforts like these can result in nutritional deficiencies in the long run, and other long term health effects. Besides all the detrimental side effects on your health, your body has a strong tendency to gain the weight back. Let’s explain one concept first: Your brain controls a lot of what you feel, including hunger. Hunger is a feeling that is created by the brain because its a signal that the body needs calories. Often our body signals something else (like water, sleep, etc), and our brain assumes its a need for food. Now, assume that you’re weight was X kg for some time. Now, to keep it at X kg, your body was used to eating a certain amount of food (calories), and spending a certain amount of calories through your physical activities, and your BMR (Basal Metabolic Rate). So, your body was basically used to maintaining X kg of weight.Now, by taking some measures like crash dieting, or excessive exercising, etc, you manage to reduce your weight to Y kg in a couple of weeks. Since this was a crash diet or a crazy exercise plan, you burnt a ton of calories. But since it was extreme, you did it for a short time of a few weeks and got the results. Now, in these few weeks, your body was shocked into burning calories and you lost weight. Your brain assumes it was a traumatic period, and life will come back to normal. So, after these extreme couple of weeks, you return to a normal lifestyle at Y kg. Your brain does not realize that your weight has actually reduced and still operates at a level of X kg. So it still creates hunger for X kg. Since your weight is much less at Y kg, and you eat for X kg (where X is more than Y), your brain makes you overeat, and you land up slowly gaining the weight back. Also, over the past few weeks, your body was deprived of its expected calories.So, it will try to make up, and your brain will direct you to attack high calorie food to make up for the calorie loss (also called binge eating). Your brain is still trying to go back to the X kg weight. Eventually, after returning to your normal lifestyle, you will slowly inch your way back to gaining the weight, and reaching X kg. Maybe even more than X kg. This yo yo process of weight loss and weight gain, besides affecting us at a psychological level, also affects us physically. Can even lead to stretch marks. It stinks, but its true.To really create a sustainable weight loss, you need to follow 2 rules:– Creating a large calorie deficit in your lifestyle is not the way to sustainable weight loss.It needs a gradual lifestyle change for you to slowly improve your eating habits, and your physical activity.Again, drastic measures don’t work!It took you time to gain the weight, so give yourself time to lose the weight. Create a gradual change in lifestyle with small steps towards a healthier body through nutrition and exercise.

Successful Weight Loss Habits

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight loss starts with developing healthy habits. These habits can be simple. As you incorporate these habits into your lifestyle, you’ll begin to see how they lead to weight loss.Here are our top 5 habits to help you turn your weight loss dream into a reality!Drink Up: We can’t emphasize enough the wonders of drinking water. When you drink enough water, you crave less food, your body burns more calories, and you lose more weight. Start your day with 2 glasses of water, and make sure you drink plenty of water through the day.Have Breakfast: Research shows that people who have breakfast have a better chance of losing weight and keeping it off, than people who skip it. It gives you energy for the rest of the day, and helps you prevent cravings for junk food through the day.Exercise: Exercise or any physical activity is essential for losing weight. It can help burn calories, improve blood flow, reduce cholesterol, manage hormone levels and make your bones stronger. Even if you can’t go to the gym, everyday activities such as taking the stairs or walking your dog are good ways to start.Make Almonds Your Snack of Choice: When you’re hungry, snacking healthy is key as it helps you stay energized without gaining weight. A healthy snack has three main components – protein, good fats and fiber. Almonds, which have all three, you can carry them around easily. Just a handful of almonds keep you feeling full between meals and less inclined to overeat during mealtime.Avoid Sugar/Maida: They are two foods that are the enemy of weight loss. Avoid eating foods like Mithai, cakes, white breads, Maida, Samosas and any food that contains sugar or Maida. If you must, then try to substitute the Maida with Atta, and the sugar with less sugar, or honey.Incorporate these five simple habits into your daily life, and you will not just   lose weight, but you will keep it off as well.

Myth: Is Crash Dieting Effective for Weight Loss?

Dr. Geetanjali, Dietitian/Nutritionist
New study shows that people who lose weight slowly and steadily are more likely to keep it off in the long run than those who opt for crash dieting.There are many effects of crash dieting including-Short-term weight loss, Short-term dehydration, Short-term nutritional deprivation (which can lead to long-term problems), Risk of fainting or heart attack and long-term health complications.Crash diets can cause a drop in blood pressure and sodium depletion.Your mental ability is not at its sharpest making you rational with making decisions.Crash diet leads to shortages of potassium, magnesium and copper could be causing the arrhythmia in crash dieters.Crash dieting risks for the long-term include osteoporosis from calcium deficiencies, brain damage, liver and/or kidney failure, heart attack and stroke.Your immune system will weaken feeling tired and irritablePrevents you from getting important nutrients and vitamins that your body needs to work properly. When someone loses a lot of weight, some part of that weight is always likely to be lean body mass (muscle and bone) rather than fat. Overall loss of lean body mass is associated with poor health, especially as we age. What can be called as crash dieting? Crash diets is that you very quickly lose energy which your body needs to perform day to day activities.In fad diets, people (especially women) do not get sufficient calcium, causing weakness of the bones. This stage can further lead to osteoporosis. One of the biggest side effects of crash dieting is the aging process. The signs of aging like wrinkle, sagging skin and fine lines appear early.You will surely have to say good bye to your hair if you take up crash diet. This type of diet lack the nutrients and vitamins necessary for healthy hair. You may observe hair loss after starting crash diet.As we know body needs Vitamin C and B to produce dopamine and serotonin which control the moods. In their absence, one becomes irritable and have mood swings. It may also cause depression so our body needs right diet rather than crash diet.Think about these horrible effects of crash dieting before it’s too late.‪