Articles on weight

The Most Common Reasons for Weight Gain

Ms. Swati Kapoor, Dietitian/Nutritionist
Its frustrating to see your weight going up when you’re doing everything possible to lose weight. You seem to be eating right and exercising, but that clearly isn’t working. Losing weight and staying fit is mostly dependant on a healthy diet and regular exercise routine, but there are a lot of other factors that could slowly be disrupting your weight loss goals:1. Lack of sleepIf you are not getting enough sleep, then that could be making you feel hungrier. Lack of sleep causes an increase in stress in your body which leads to secretion of the appetite stimulating hormone ghrelin and makes you feel hungrier.2. Distracted eatingSometimes we eat mindlessly and don't even realise we're doing it. You may be watching TV with your hand constantly dipping into a bag of popcorn before soon realising that it's all gone. Even when you eat your meal while you are working on your computer, it leads to mindless eating. You don't savour the food and end up overeating.3. StressStress eating is a form of emotional eating which leads to high levels of cortisol hormone released in the body in response to stress. This hormone triggers psychological cravings for salty, sweet and high fat content food that gives you instant energy and pleasure. More stress makes you more prone to emotional eating.4. Watch what you drinkWhen people are watching their diet, they generally tend to forgot about accounting for their drinking habits. Alcohol, fuzzy drinks and juices can be high in calories. Also, alcohol consumption if often the reason for indulging in unhealthy food. It lowers your defences and willpower so you are more likely to indulge.5. MenopauseWeight gain can be a by-product of menopause. It’s possible that as estrogens levels fall, the metabolic rate in women also falls. It may also be the case that as women reach a certain age they become less physically active and put on weight because of it.6. MedicationA common side effect of some prescription medicines is weight gain. Because some of the drugs contain corticosteroids and anti-psychotic drugs, certain drugs can cause fluid retention which leads to weight gain. If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won’t have that particular side effect.7. AgeingAgeing is a condition which is unavoidable. During this stage BMR slows down. So you need more exercise and less food — to keep your metabolism going.8. Poor digestionPoor digestion leads to insufficient absorption of B-vitamins, iron, magnesium or any of the other nutrients required to burn calories. This results in fatigue and deposition of excess body fat. When you are unable to eliminate waste properly due to poor digestion, your body will suffer from toxic build-up. Many toxins cause your body to retain body fat and excess water. This results in sluggishness, puffiness and difficulty in losing weight.So keep a check on the above mentioned points and keep weight gain away.

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.

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.

How Much Should You Exercise to Lose Weight?

Ms. Swati Kapoor, Dietitian/Nutritionist
Trying to lose weight -Then probably you must be looking for fast results. So, let me save your time. Skip fad diets, eat balanced meal and exercise regularly.Read to know about tips for balanced diet. But do you know how often and how much exercise is required for a fit and toned body? That's true, anything in excess or too less will give bad effects if carried for long period of time. So to be more clear and confident on this statement. Why not research about it in depth?How often should you exerciseMake a routine to exercise 5 days a week and remaining 2 days should be a rest day. Taking rest is really crucial for your body because it provides the time for the muscles to recover in faster manner. This is because while doing workout, body undergoes multiple changes. This includes depletion of reserved energy stores and breakdown of muscle tissues. Therefore, it is necessary to provide recovery time to recharge the energy stores and to repair wear and tear of the muscles. Moreover, it will decrease the chance of over working out. Working out in excess actually damage your muscle and can lead to muscle strain.How much should you exerciseIf you want to:Lose weight-To lose weight, you should exercise 5 days a week. It also depends upon the kind of exercise you are working on. According to FDA, the best way to exercise for a weight loss is kind that gets your heartbeat up. So, light exercising like walking, doing household stuff won’t help you to lose weight.Maintaining weight- People who are more successful in maintaining weight are those who follow two things religiously- healthy eating and working out 5 days a week.Staying fit- If you are a beginner then you can start with low intensity exercises like walking. And once you build up the stamina, you can increase intensity or frequency by introducing running and jogging instead of normal walking. Get more information why constantly doing running doesn't help in weight loss?.On the other hand, if you are into weight training, then you should regularly increase the intensity of your lifts by adding extra weights. But don’t force yourself beyond your stamina level, you might end up hurting yourself.So, make your workout effective with shorter breaks. Do not rely much on gym. Focus on healthy eating and regular exercise regime to be fit, healthy and toned.

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.

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.‪

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.

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.

How to Reduce Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Reduce Weight by managing your diet and exercise. If you are over weight then it doesn't mean that you have a disease and you need to go on a medication. Eating fat burners and  pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.Here are tips to reduce weight:Get a BCA Done: Take an appointment and get a Body Composition Analysis (BCA) done. BCA helps you know how much muscles and fat do you have in your body and at different areas like legs, arms, torso etc. It tells you what your ideal weight should be according to your height. Lastly it tells you what your daily calorie requirement is and how you can achieve your fitnessIncrease your metabolic rate: Once you know your caloric requirement start with a healthy weight loss plan to help you monitor your food intake. If you can manage your diet then eat food that increase your metabolic rate. Metabolic rate is the rate at which your body burns calories. Increasing your metabolic rate will help you loose the extra calories by burning more calories even while you are restingEat Breakfast: Eating breakfast has many advantages. Nutrition you get from breakfast is not replaceable by any other meal during the day. Imagine this, the last meal you had was for dinner about 8-9 hours ago. By skipping breakfast the body goes into a mode of starvation and thinks that there is an emergency and starts storing fat to protect body. Breakfast infact helps you keep fuller for a longer time making you not crave for food and save some calorie intake. Thirdly a study suggests that people who eat breakfast consume lesser calories than those who skip itDrink Water: Drinking cold water increase your metabolism as it drops the body temperature and the body burns a few extra calories to regain it. Pre loading with water 30-40 minutes before a meal would help you eat less and thus consume lesser calories. Don't have water straightway after the meal as it washes away the digestive enzyme and hence slows down the metabolism. Drinking water will keep you hydrated and keep the body healthySugar: Temptation for sweet is irresistible at time but the repercussions are high. Eating too much sugar is unhealthy and leads to excess fat storage and increase of insulin. Sweets make the blood sugar levels go up which can have long term effects and can lead to diabetes and other lifestyle related problemsDump Junk: Pizza and burgers and junk like chips, fried food, oily food and empty calories provide no nutrition to the body and just huge number of calories. Junk food just get stored in the body and gets very difficult to burn as the calorie intake it much higher than our metabolic rate. All the extra calories would be stored as fatExercises: This part of weight loss is not liked by most people as it involves action and breaking some sweat. Besides the fact exercises will burn the extra calories it is also a great mood booster as it helps release "happy hormone" in the body. Gaining muscles also naturally increase the metabolic rate helping you burn more calories even while you are not exercising.To reach your target fitness level you will have to be careful to monitor your diet consistently and burn the extra calories to come to your ideal weight and fitness level.

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.