Mistakes that keeps you Overweight

Mistakes that keeps you Overweight

Hello. This blog is to talk about the few, very common mistakes that most people make when they are trying to lose weight. The mistakes we are going to be talking about are the hurdles for you in your journey in losing weight. Let’s talk about them
 

1-      Calories

A lot of people will focus on their carbs intake rather than their calories intake. Carbs don’t make you fat. Even fats don’t make you fat. The only way you are going to gain weight is by eating in a caloric surplus. Watch out your calories if you really wanna lose weight.
 

2-      Restraint

Like in the previous point, mentioning of carbs is the very example of this point. You don’t need to restrict a certain type of food group in order to lose weight. You just need to eat in a caloric deficit. If you restrict carb but eating in a caloric surplus, you are going to GAIN weight. So, no more restrictions but more restraints.
 

3-      Progress

Just like the Miley Cyrus song “Nobody’s perfect, but I gotta work it till I get it right”. Likewise, you can’t expect your weight loss journey to be the definition of absolute perfect. It is not. Relax. You just need to focus on the progress that you are making. Be it a week or a month.
 

4-      Small Wins

Appreciate the little wins you make. Whenever you lose a pound, celebrate it by buying something you really liked. You will reach your end goal but these little appreciations by yourself to you are important for the process and you.

What I would suggest you is stop chasing a goal or a perfect size. Start chasing a healthy lifestyle and everything will fall in to its desired place.

How to get a flat stomach?

How to get a flat stomach?

With the scorching sun out and heat waves hitting you, it is time for a change of clothes as well. Flat tummy can do a lot of good to you this season. But the question is how? Well, this article is all about those foods that can help you annihilate those extra belly fat that prevents you from putting on your favorite dress. Keep on reading!

1-      Vegetables

Had to be this food group on my number one priority when it comes to killing off extra belly fat. It has the lowest calories among all food groups. As well as that, researches has to say that those who consume more vegetables are likely to have lower BMI and waist circumference.

2-      Popcorn

To be very clear, I am talking about the plain popcorn not the fancy ones. They are whole grains with very few calories. You can enhance the taste of it by adding up butter or whatever you like.

3-      Eggs

This is the best breakfast item that anyone can consume. It not only full of nutrition but will keep the hunger pangs away from a very long time. The white part is full of protein but the yolk is full of nutrition and it is good for your health.

4-      Green Tea

If you are a regular reader, you must know about all the unbelievable benefits it has but mind it, no excess is allowed. It aids in weight loss with the right amount of time given to physical activity every day!

5-      Barley

It is a cereal grain. It is not only good for your weight but also for your heart. Next time, try having barley chapattis for your lunch.

6-      Peas

Peas have resistant starch and this amount increases by cooking and cooling peas. According to studies on resistant starch, resistant starch is responsible for aiding in reducing belly fat and increasing a specific hormone that tells the brain when to stop. Therefore, you eat less. No more overeating.

That is it for today. Let me know what kinds of topic you will be interested in.. 

Why Are You Not Losing Weight?

Why Are You Not Losing Weight?

Despite all your efforts, do you feel like you are not losing weight? If yes, than this blog is for you. There are three main reasons why you are not losing the weight despite all your efforts. Read the reasons why and implement them. 

1-      Diet

Despite eating clean and healthy, a lot people do not eat in a calorie deficit way. You may either be eating in a caloric surplus or eating your maintenance calories. Hence, no reduction in your weight. So, eat in a caloric deficit. Track your calories every day.

Even if you’re eating in a caloric deficit, you might be binge eating on weekends. Celebrating with friends or watching a great movie, all this could lead you to eat in a caloric surplus. Always track your calories.

Although, tracking calories is about how much you are consuming but you might miss out the extra bites, here and there snacking and more similar situations that is leading you to eat in a caloric surplus. Beware of all that.

2-      Workout

It is not necessary that you should work out every day. However, for a good progress, it is imperative that you should workout at least thrice a week. Consistency will show results.

In addition to that, you need to have a proper workout plan. To explain this point, let me give you an example. For instance, you need to study for an exam. What do you do? You go through the syllabus, see what is more important that needs to be done first, what needs your extra attention and how much time should you spend on each topic. You see, plan, and finally execute. That is how it works with exercise.

3-      Recovery

Your sleeping patterns matter a lot in terms of your weight. It is related in terms of release of hormones. For more information on this matter, you can check this blog – Sleep Deprivation Leads To Gaining Pounds?

Likewise, your mood is going to be another factor with great importance. That is your stress level. The higher the stress, the greater chance of increase in weight. For more information, you can read this blog – Stress is making you fat

Another important factor is rest. Do NOT over workout. Rest when you feel tired. Take a day off.

To summarise, it is important for you to stay away from stress, no skipping sleep and a rest day is must.

The reason why you are gaining weight!

The reason why you are gaining weight!

 
Most people that are going through a weight loss journey, stresses about how they are not losing despite all their efforts. Despite a healthy lifestyle, the perfect diet plan, the amazing workout routine and what not, they just cannot seem to shed those extra calories. Why? What is the reason for that?
 
Before I had on to the reason, this problem is not just for those who have entered the journey of losing weight but also for those individuals who are just living their lives with normal, routine work but gaining pounds. Their lifestyle is perfect except for that one thing.

Okay, enough with the guessing. I know how much you must be getting impatient to read that secret murderer of your weight loss journey and the reason for your extra body fat.
 
It is none other than the STRESS.
Yes, it is stress. It makes you gain pounds and kill your efforts of losing any sort of weight.
 
To know how, keep reading this article and find out yourself.
 
So, basically what happens is that you look in a mirror and don’t see a change in weight and start stressing about how you will not be able fit in that new dress you just brought for a particular, special event or let’s say, you have an important exam tomorrow and you have not prepared for it because of some personal reason. You are stressing out. Your body responds to that stress.

Your body puts you in a fight or flight mode due to the stress. In this case, your body secretes glucose from the storage areas of your body into the blood so to provide energy to muscles. Energy is being provided, in order to fight the situation or run from the situation. I mean literally run not like running away from thoughts.
 
When it is not being utilized, your body’s organ stores back the glucose. Now, here comes the twist. Due to the rising and lowering amounts of blood sugar in your body, your body craves the food. This is where you unintentionally overeat. Thus, leading to extra pounds.
 

How to deal with STRESS?

• Sleep

One of the best and easiest ways is to just go to sleep. Sleep can decrease the amount of hunger hormones and well your mind will be at ease.
It’s easier said than done, that is what is in your mind, isn’t it?
To solve that, try these quick methods
1- No television or cell-phone half an hour before sleeping.
2- Read a novel or a book. It helps.

• Workout

The reason being that workout relaxes your mind and your body. In addition to that, it improves your mood. After a workout, how did you feel?

• Deep breathing

Close your eyes and take long breaths. Do it for a good five to ten minutes a day. You will be amazed how you feel afterwards.

• Go easy on yourself

What’s done is done and move on. Don’t worry about the things that you cannot control. Let it go.

Stress is taking over the world and your body. It high time, we don’t give it what it wants from us. Attention. Just let go of things and see how healthy you look and feel.

Weight loss strategy for lazy people ( PART 2)

Weight loss strategy for lazy people ( PART 2)

This is part 2 for weight loss strategy for lazy people! 

For part 1, click here - Part 1

6-      Small plate

It is preferable that you use small plates. This way, you will put small portions of food and possibly feel full after finishing. You won’t be going for the next plate. ;) 

Would you?
 

7-      Eat your dinner early

Have your dinner light as possible and eat it as early as possible. This way, you might burn those calories off. 

Late eating means going to bed right after and no way you can burn all those calories.

8-      Brush your teeth after meal

This trick works magic on some people. After brushing, majority of people are not going to eat or snack right after. There is some psychology behind that. 

Try this trick and let me know if it works for you.

9-   Try standing more than siting

Siting can cause your metabolism to slow down while standing requires effort and it will let your metabolism run as it should be running.

10-   Forget probation

The reason being that if you stop yourself now, you will eventually build a craving that will be unstoppable. Hence, overeating eventually in future.

11-   Laugh more

Laughing can burn calories. So, laugh more and try to watch your favorite comedy shows.

Weight Loss Strategy for lazy people (PART 1)

Weight loss strategy for lazy people!

For the lazy people out there, good news for you all. You can lose weight even without exercise.

In today's word, where everything is available with a touch of a hand, losing weight has become a challenge for people who are too lazy to go to gym. Who rather spend time doing their thing. Who don't have the time for any sort of exercise. 

Well, this blog is for you!! ;) 

 All you have to do is follow these few steps.
 

1-      Proper sleep

Don’t we all love sleeping? Which is why this being the first in this weight loss strategy. 

If you are not getting enough sleep, your satiety hormones levels are going to go down and hungry stimulating hormones are going up. However, if you sleep, then you are likely to avoid overeating. Your metabolism is going to work fine. 

So, sleep more and sleep with no worries. 

2-      Water

Water is going to be so helpful in so many ways. I cannot stress enough on the importance of water. 

Adequate intake of water is going to solve most of your skin, weight and mental health problems. 

However, timing is the key to lose weight. 

For right and wrong timing, you can check these blogs out!

Right time to drink water 

Wrong time to drink water
 

3-      Avoid junk food

Try cutting down. I don’t say, you count down within a week’s time. Although, you can try to cut down your soda’s time by time. 

Reduce the amount slowly. 

Eat out less than you do at the present.

4-      Sleep in the cold

According to research, sleeping in cold with a temperature of 66^oF in equal to 1 hour of solid exercise. Wowza, right? 

Next time, switch off your heaters while you sleep. 

The logic behind is that your body tends to burn the calories in order to maintain the normal body temperature which is 98^oF.
 

5-      Enjoy your food

Now moving on, try eating your food with the use of knives and forks. Chopstick is a good idea as well. 

This method makes you eat slowly and this way you’ll stop when you feel full.

For part 2, click here - Part 2
 

Why is it so hard for obese people to gain motivation to lose weight?

Why is it so hard for obese people to gain motivation to lose weight?

A topic that needs to be addressed. A lot of people who wants to lose weight seems so energetic for the first week and by the end of week or by the end of the second week, their level of motivation is to the bottom.

It’s like a phone’s battery. Whatever motivates you in the first place, make your battery fully charged in order to lose all the extra weight. Once, you start using that energy, it is used up swiftly. As if, it was never really charged in the first place. The reason for a poor battery in this case has to do with lots of factors.

Factors for short term motivation.

>Your weight loss strategy is not healthy and long-term. For instance, keto diet or no food intake at all.

>You are working out excessively.

>You are on a strict diet.

>You are not consuming enough carbs, proteins, fats and   micro-nutrients.

> Not drinking enough water.

>Too much sodium intake causing water retention.

>Either you’re eating not enough or eating more than enough

>Aiming for a weight loss within a month or a week. Let’s be   realistic, all good things take time. Another motivational   words that we were told when we were kids that “Haste     makes waste”. 

Now, it your choice. Completely.

Black Coffee For Weight Loss?

Black Coffee For Weight Loss? 

Whenever making a cup of black coffee, I love inhaling the fragrance of black beans and after one or two sips I feel like I have never felt so alert ever before. Have you not?

Besides being a tempting drink, it is one of the most beneficial drink we can have during the weight loss process. I can assure you, having black coffee in your diet plan can help you lose weight but be mindful of too much consumption as it will backfire the process of weight gain.

Let’s look at the benefits of caffeine that is one of the main component in black coffee.

Benefits of Caffeine

Alertness & More Energy

So, talking about the main stimulant that is caffeine and how it affects you. 

So, basically the caffeine inactivates the neurotransmitter adenosine and that causes the release of neurotransmitters called dopamine and norepinephrine. They aid in making you more energized and more alert that helps with the better workouts.

Fat Breakdown

Secondly, it stimulates nervous system to break the fat from fat tissues. This happens by the release of hormone epinephrine. Now the fatty acids enter you blood stream but they are not excreted unless you are burning more calories than you are consuming. 

Increased Resting Metabolic Rate

The rate at which an individual burns calorie at rest is called as the resting metabolic rate. The higher the rate, the greater calories you burn and so can eat more. Caffeine causes about 3% to 11% increases in resting metabolic rate. This increases is due to fat burning effect.

However, this is not the case in obese individuals. According to a research, about 29% increases was seen in lean while only about 10% was seen in obese individuals. Apart from this, age is a factor too. Younger are more likely to be affected by caffeine.

Keep this in mind that too much consumption of this can lead to dangerous effects on your body and mind. Not to forget bad effects on your weight loss process. For more details, make sure to check out my blog - Too much of this weight strategy is going to BACKFIRE YOU!

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9 Simple Fat Loss Tips

9 Simple Fat Loss Tips 

My only wish is to eat without getting fat. 

Well, do we not wish that? Like always? Whenever we have some tempting brownie image pop up on social media or cheesy pizza in front of us? 

I suggest you have them when you really crave for it. Otherwise, build up of that craving can, somehow, be dangerous for you. 

Apart from that you must follow a healthy lifestyle. Consistency is important. Have a little space for your cravings too. This one life is too short to miss out on yummy stuff. 

I am sharing some tips that will accelerate your fat loss process. Isn't that what we all want in our life? To eat and stay fit? 

If you answered my question with a yes then read below the 9 simple fat loss ideas for you. 

• Exercise

First things first, you can’t lose weight without exercise. You need to do exercise in order to lose weight. Be it just walking for 30 minutes or so.

•     Regular sleep and wake cycle

You need to have at least 7-8-hour sleep. Try to follow your schedule every-day. 

Click here to know how sleep can have an impact on your weight 

• Consistency

Consistency in meal plans and in your exercise routine must be present. 

If you eat healthy twice or thrice a week and the rest of the day you are eating unhealthy food and having extra calories, it is not going to work out for you. Likewise, if you exercise a week and then leave it for a week, you are not going to lose weight.  

• Hydration Status

Most important factor in losing weight. You need to consume a good quantity of water in order to  lose weight. It aids in flushing out the waste materials as well as toxins. 

• Enough fiber

Fiber itself isn’t digested in the body as the human body lacks enzymes to digest it but fiber aids in digestion. Hence, consuming enough fiber helps to lose weight.

• More protein 

Protein aids in making you feel fuller and reduces your need to eat more. Try having eggs in your breakfast and you won't feel the need to snack during the day-time.

• Avoid Processed Food

Processed Foods have way more added calories than unprocessed  food. Also, have you noticed that you can't put a stop to eating processed food than unprocessed food? 

• No to Sugar

I highly recommend you to cut down your sugar and those items from your food list that have huge amounts of sugar added to them. Having them once in a while is not a bad idea but having them daily can not be a good idea for your weight.

• Activities

Apart from your exercise routine, indulge yourself in out-door activities like playing badminton, skipping ropes or tennis or hiking or any other activity that you like.

Hope it helps you all.