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Reduce Fat To Stay Fit

"It's not so much about looking good as it is about feeling good, really good; feeling the rush of adrenalin after a kick-boxing class; feeling tired but satisfied after a long, hectic day," says an acclaimed model. She has a whole lot of friends who are as health-conscious, figure-conscious and beauty-conscious as she is. She claims that even if she weren't a model she would still be the way she was because she likes staying slim and fit. So, let's find out if she's in earnest.

Since how long have you been like this? Slim, fit and gorgeous?

Actually, right from my school days. My parents have always been very health-conscious. They always encouraged me to stay slim. In fact I remember my dad used to say - you eat nutritious, you live lore. Mom never stacked the shelves with chips or junk food, or the fridge with soft drinks. It was always fruits, healthy snacks and coconut water.

What is more important to focus on? Food or exercise?

I think it is a balance of both. If you only go on a diet you'll lose weight but you'll fail to firm up your muscles. I do not believe in going on crash diets. They only result in tremendous water loss. On the other hand if you only exercise and not eat properly, you'll lose a lot of weight but you won't look healthy. You'll just end up looking pale and sickly.

What is your regular diet?

I love food. And I like to see a lot of colour on my plate. I begin my day with cereals, soya milk, vitamins, fruits and my glass of milk. By midday, I have another fruit; during lunch, I have a little bit of carbs, oe else I get my rye bread, some protein-chicken, or fish. Sometimes I even have lentils or vegetables; and lots of salad. Evening's it is coconut milk, dry fruits and fruit. I am actually a fruits person. Dinner comprises nice, healthy chicken soup, salads and vegetables.

What do you do when you go out to eat or on holiday?

Oh! I can be very tiresome. When I'm eating out I drive the person who serves me absolutely mad. I'm very careful about how much oil is going inside me. It's normally always steamed or beaked dishes I order for. I ask for a lot of salad dressing on the side and bore him to death with my 'please, less oil please'. I'm not one who would go out in the night to have a burger or a pizza. When I'm on a holiday I allow myself a little liberty and let go.

What does letting go mean?

Oh well! Having ice creams and stuff like that at the weirdest hours possible. Chinese food at four in the morning; it almost sits in my stomach. I have a terrific sweet tooth. I love chocolates. Actually I need to check myself only on that front.

Do you have a tendency to easily put on weight?

Oh yes! I always have to keep a strict watch over my weight. I come to know about those extra pounds when clothes do not fit the way they should. But as soon as that happens, I work my heart out. Thankfully, it's never been very difficult for me to get back in shape.

What kind of an exercise pattern do you follow?

Well, I'm an early-riser. I get up at six in the morning; go for yoga twice a week which lasts one and a half hours. The remaining days of week, I work out at the gym. I also go for dance classes but that is not to lose weight; that's just for recreation. I also go for kick-boxing at least thrice a week. And I carry my own food and water wherever I go.

What would you do if you were a full-time working girl?

Ah! I guess that would be very difficult. I don't know how on earth would I have the time to exercise but I would definitely carry my own food - a chicken or a sandwich out of rye or whole wheat bread.

What do you think is the key to good health?

Actually, the most important thing is to find out what suits your body best. If you cannot take care of yourself, you can never take care of others. You have to chalk out a balanced diet. I have my carbs early in the morning so that I can work it out during the day. I have conditioned myself in a way that I don't crave for anything. One can follow any form of exercise; there are no hard and fast rules about that. The times I do not exercise, I am a complete couch potato. I get lethargic. When I can't exercise, I just run up the flight of stairs to my apartment. I stay on the 7th floor. I think it is also important to read about nutrition. This way you'll know what is good and what isn't. Exercise and diet, together will get your fat percentage down and help you tone up.

 Source: 

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How Not To Destroy Your Diet Over The Weekend

Do you find that weekends are the most difficult time to stay on track with your nutrition? You know, all those events, dinners, parties and BBQs that happen, do they seem to throw you off track? Not to worry! I've got some great tips for you to help you stay healthy on the weekends and still lose weight.

Let's first have a look at what it takes to lose weight. We must be in a calorie deficit to lose weight, there is no question about it. It takes a weekly deficit of 3500 calories to lose 1 lb per week. This is a 500 calorie deficit per day. Now what seems to happen to a lot of people is they are in a deficit during the week but make the decision to have a "cheat meal", "cheat day" or "cheat weekend". Calories can add up faster than you can blink an eye especially when meals are eaten out at restaurants. One single meal could be 2000 calories or more (and that's not including dessert). This could easily take someone out of their weekly deficit and put them back into maintenance calories. When we are consuming maintenance calories we will not lose weight. Now this doesn't mean we are never allowed to indulge when dieting, it just means we need to be a little more strategic. For example, if you know you have a big dinner out planned then stick with eating primarily lean protein and vegetables throughout the day. This will help keep your calories low so that when you do eat out it doesn't completely throw your diet off course. Another example would be to customize your dinner out by getting a salad instead of fries or not eating the bun from a burger and saving it for another day or only eating half of the meal.

Okay so let's get to it, here are simple tips to keep you on track on the weekends.

Tip 1: Treat the weekend as if it was a week day. Stay laser-focused on those goals as hard as you do throughout the week.

Tip 2: Fill up on lots of green veggies to stay full.

Tip 3: Make healthier and less calorie-dense versions of your favourite treats! (*See recipe below)

Tip 4: Be the host of the dinner party or bring your own dish to a potluck that is in alignment with how you want to eat. You will be in control of what's served and how much you consume.

Tip 5: Find other activities to do that don't revolve around food and stay active!

Tip 6: Enjoy the moments of today with your family and friends without such an emphasis on food and going out to eat.

So now that you have some tools in your pocket for staying on track this weekend, here is a healthy, low-calorie snack if you're feeling chocolate-y!

Chocolate Avocado Pudding - makes 4 servings (vegan)

Blend together:

2 avocados, flesh only

4 tbsp raw cacao or cocoa powder

4 tbsp maple syrup

pinch of sea salt or Himalayan salt

Divide into 4 servings about 1/2 cup each and enjoy!

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How to Eat Healthy When You Cannot Cook Your Own Meals

Trying to stay healthy can prove to be a very difficult task especially if you have limited resources to work with. Take college students, they live in small dorm rooms with tiny refrigerators and they have no access to stoves or kitchen appliances.

 If you are a business traveler, you rely on pre-made restaurant food that is often loaded down with salt, fat and other unhealthy preservatives. It is very hard to find a good wholesome meal with fresh fruits and vegetables without the necessary support. The good news is that there are ways that you can stay healthy and prevent weight gain even when you are not able to prepare your own meals.

The most obvious way to prevent weight gain is to engage in some form of regular physical exercise. You do not have to belong to a gym membership as that can be expensive or too far away from your home. Walking 30 minutes a day is a great way to exercise. It can include walking to work if you live close, going to and from your car in the parking lot, shopping in malls or taking a nice walk after work around the park or your town. If you live in an area where safety is an issue, exercise indoors by going up and down the stairs, doing sit-ups, walking or running in place or jumping rope.

Make sure that you do not make the choice to skip meals in order to try to lose weight because this is a myth. It may seem like a logical decision because the eating less means consuming fewer calories, but the truth is when you do this, your body's metabolism will slow down to conserve energy, thus storing fat. When you do decide to eat, the food will be broken down much more slowly then it normally is and it will also be stored as energy or fat which will not be burned during exercise.
Another problem with skipping meals is that your body will be so hungry that it will cause you to overeat once you do decide to eat a meal. A good rule of thumb is to eat every few hours somewhere around 5 or 6 small meals a day. You could have eggs for breakfast and have a small piece of fruit a few hours later. Have a sandwich for lunch and snack on crackers in the afternoon. Make sure that you include protein and carbohydrates in every meal. Healthy snacks include nuts, dried fruit and peanut butter.
Try to avoid as much stress in your life as you can because it can lead to weight gain. It can lead you to skip meals, eat more fast food, reduce exercise and get little to no sleep. One of the best ways to combat stress is to take frequent breaks at work or school. You can also talk with one of your coworkers or take a short walk during your lunch break. You may choose to do some deep breathing exercises or listen to some soft music to ease your worries. The most important thing for you is to be able to recognize the signs that your body is ready for a physical or mental break.
If you have a busy hectic schedule, it can cause you to eat out more often and that is not good as most of the food is packed with fat and salt which can lead to weight gain, but there are healthier options available that you need to look for. Salads are always good choices, but be careful when adding cheeses, dressings or croutons because they can add many grams of fat and calories to your meal. Order grilled or baked foods instead of fried because they will have less fat. Cut your meal in half as the majority of restaurant meals have twice as much food as you need in a single serving. Ask for a box and take the remaining food home with you and that way, you will not only save calories, you will have lunch for tomorrow.

Last of all, you should make sure that you drink plenty of water to keep yourself healthy and hydrated. Make sure to carry water with you while you are away from home. If you are trying to lose weight drink a glass of water before your meal and after your meal and it will help prevent you from overeating. Make sure to rehydrate your body if you lose a lot of sweat during exercise. If you get tired of drinking water, try some juice or tea for a variety, but remember that juice has calories and sugar, so drink it in moderation. Do not drink a lot of soda or coffee as it is not good for your body.
Stopping weight gain can be difficult, but by making a few small simple changes, you can be on your way to a healthier lifestyle.




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Do You Need to Be Taking Vitamins?

When it comes to staying healthy, Americans, and people all around the world, try extreme measures. From starving themselves to damaging their bodies with hours each day of exercise. However, there are some healthier ways to stay healthy and to maintain the balance of your system and that is by taking vitamins. Vitamins allow you to keep your insides healthy and they are a safe and effective way of giving your body what it needs.

Everyone needs to have specific levels of nutrients in their bodies. However, not every body naturally produces the nutrients that a body needs. This can happen to people of any age; however, as you get older your body produces less nutrients on its own. That is when you can turn to vitamins to get the nutrients that your body needs. You can find any type of vitamin that you are looking for at your local discount store, health store or online. If you are having trouble finding a specific type of vitamin, then the Internet is going to be a good choice for you.

If you are wondering what nutrients that you are deficient in, then a trip to your doctor will be in order. Your doctor can run blood tests to determine what Vitamins that you might need in order to be healthy. In some cases a urine analysis will be all he or she needs to find what you should be taking, but for a thorough workup, a blood test will be needed.
Your own body might also be telling you that you need to take some Vitamins. For example if you need more iron, you may be feeling tired all of the time. If you need more calcium, then you may find that you get a lot of muscle cramps. If you need more Vitamin A, you may find that your skin gets so dry that it cracks and bleeds and that when you get a wound it takes longer to clot and heal. Because these can also be signs of diabetes, if you experience these symptoms you should visit your doctor.

Choosing the right Vitamins is not rocket science. A simple one a day vitamin might be the answer to your vitamin needs. However, if you are younger and you experience symptoms that you believe are caused by a vitamin deficiency, then take a quick trip to your doctor for confirmation and start taking the vitamins that you need.

by John Black
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