6 WEIGHT LOSS TIPS FOR WOMEN

6 Weight Loss Tips for Women

Weight loss tips for women

You can gain weight easily but shrinking it off is a big task. So if you have gained weight during your holidays, after being on a weight loss program, and need to get it off then you will have to follow some tried and time tested weight loss tips which would help you get on track and be there.

How does weight loss happen? The science behind it:

• Weight loss happens when few calories are consumed compared to what you burn.
•  Skipping regular breakfast will make you hungrier and tend to eat more and eventually consume more calories. Hence having regular breakfast will help in losing weight easily.
• One pound of fat equals 3500 calories.
• Decreasing calorie intake by 500-1000 will eventually, decrease approximately one to two pounds of weight loss per week.
•  Research shows that calorie restriction and calories expenditure through exercises leads to better weight loss rather than relying on calorie restriction only.

    WEIGHT LOSS TIPS  FOR WOMEN:

  1. Eat more whole grains

• Whole grains such as brown rice, oatmeals, etc. helps in burning extra calories.
• Consumption of whole grains lowers blood cholesterol which eventually helps in weight loss.
• To break down the whole grains body utilizes more energy.
• You will feel full for a longer time and will prevent carvings.

·         2. Consume small meals

• Consume small meals at some intervals both at home and office.
•  Small meals increase body metabolism and make one feel less hungry.
•  Small meals help in better attainment and retention of lean tissues which is fat-free with good muscles.

3. Avoid Soft Drinks & Diet Colas

• Sugar present in these drinks is easily digested and absorbed.
• This result in a high blood sugar level gets accumulated as it is hard to get assimilated in a small duration of time.
• This accumulation increases hunger and lowers energy.
•  Hence recommended to avoid them completely.

4. Eat more fruit

• Keep fruit handy.
• Eat the fruit if you have cravings for sweets.
• You will get natural sugars and fibers instead of calories.

5. Follow Weight Training

• Do simple weight lifting exercises at home.
• Do yoga asana if you do not want to do weight training instead.
• Yoga helps in weight loss as well as relaxes mind, body, and soul.

6. Chew your food properly

• This will help in eating slowly and control appetite.
• It will give a signal to the brain that you are full and don’t have to at anymore.
• It has been proven that when you eat food fast and not chew properly then you gain weight.
• Chewing food properly helps in digesting the food and thereby working on weight gain.

      Now that you have lost weight, given below are some of the tips to maintain it. 

      

      Read: 6 Life Hacks for fitness 

      How to maintain your weight post reduction:

·         To maintain the weight which you have attached you will have to stick to your eating habits all the day and even on weekends.

·         Drink water regularly which helps in increasing metabolism and experiencing fullness which are factors of weight maintenance.

·         Enough sleep helps in weight maintenance by keeping your energy levels up and hormones under control.

·         Don’t take too much stress and keep it under control as it increases the risk of weight gain by increasing your appetite.

·         Involve your spouse or partner in your healthy lifestyle which may boost the likelihood that you maintain weight loss.

·         It is possible that you may feel a setback or two after losing weight. Overcome with planning ahead and getting on track. 

     More tips on maintaining weight loss:

·         Don’t go for rapid weight loss as this will increase metabolism rapidly thereby making it difficult weight loss process in the later stages. Hence go for slow weight loss program.

·         Slow weight loss helps your body to be comfortable and adjustable to the changes being made during weight loss.

·         Short period weight loss can result in muscle loss but slower weight loss helps in utilizing fat cells instead of muscles.

·         Slow weight loss ensures that the skin contracts and stretches as per the changes and doesn’t become loose and flaggy.

·         A huge calorie the deficit will make you tired and fatigued hence advised to go for slower weight loss program.

More Articles:

1. Side effects of Intermittent Fasting.

2. Lose weight by paying attention to food while eating.

TEQUILA FOR WEIGHT LOSS?

Consumption of alcohol is harmful to health, but recent research concluded that drinking tequila can help in weight loss. You must be wondering this as a joke but it is not so. Read for the details given below:

Overview:

Tequila is made from blue agave, a plant found in in the sandy soils of Mexico which contain sugars called agavins. This sugar agavins is non-digestible thereby not raising your blood sugar when you consume. This drink is named after the city Tequila which develops a large quantity of agave.

Agavins: How does it help in weight loss:

According to research conducted by American Chemical society in 2014, a sugar found in agave plant lowers blood sugar. This research was conducted on mice as you are aware that most of the researches are tried on the creatures first before moving on to human beings.

During the study, researchers found that the mice with standard diet and water with agavins sugar  ended up eating less and lower blood sugar as compared to the ones without agavins.

They also found that the agavins produces a hormone called GLP-1, which keeps the stomach full and produces insulin which can help type 2 diabetes patients or the ones who have weight loss related issues.

Why Tequila aids weight loss:

The reason behind is that the agavins are not absorbed by the body like the other types of sugars such as fructose or sucrose. As you know sugar raises blood sugar level but in this case, it doesn’t. And note that this is only true with straight tequila.

So the lab research indicates that a shot of tequila not only lowers blood sugar level but acts as an appetite suppressant. The fiber in tequila makes you feel a full stomach for a longer time.

How much tequila you should take:

Tequila is made for agavins, a non-digestible sugar product, which helps in weight loss.  The point over here is how much this sugar, agavin, is found in the finished product called Tequila. None as the agavins are converted to ethanol during the process in making tequila.

Now the question is how a shot of tequila can help in weight loss when there are no agavins in it. Most of the tequila made as per US regulations have 51% agave and some other sugars which causes a hangover. For weight loss benefits the agave content has to be 100% and this tequila is made in Mexico as they have regulation to make from agave only.

Research shows that a shot of tequila with dinner keeps glucose level low in blood and acts as an appetite suppressant.

Conclusion:

It is not necessary to drink each day with supper for weight loss results you’re searching for but you can also enjoy a shot of tequila with your friends. Or maybe this study reveals that the individuals who need weight loss doesn’t need to surrender the enjoyments for achieving this weight loss.

6 LIFE HACKS FOR FITNESS

Have you ever wondered the reasons for frequent back pain or gain some more inches on your waistline even though you do the daily workout in gyms and eat the right food? The answer lies in your choices of lifestyle. Working out for some limited hours a day for a week as per your program does not allow you to lounge around the rest of the day or eat junk food on a regular basis. In simple term, it is what you do for the remaining hours after coming out of the gym. Given below are some of the changes or life hacks you would need to incorporate in your life to reap health rewards.

RUN YOUR OWN ERRANDS

Do some of your household chores like sweeping floors and clearing tables after meals. In office do get your own coffee and other accessories instead of asking others to do it. This will help your metabolism which in turn would burn calories all day along. Instead of shopping online walk around the mall and get the things you need.

CORRECT YOUR POSTURE

Your posture in sitting and standing should be good or else it will create tension on the back muscles and lead to a protruding stomach. After a long day of work align your head, neck, and shoulders in a vertical line. Sitting on a backward recline up to 110 degrees is fine if the back is supported fully. When you seat on a chair keep the chin parallel to the floor and the spine supported completely. Also, the feet should touch the floor comfortably to avoid spinal issues and backaches.

WALK AROUND MORE

Walk around more like walking to the gym or a general store or keeping your car parked at a distance from your office so as to get a few extra steps in. Instead of driving a long distance to opt for public transport. This will help you to increase metabolic rate and will prevent backache and spinal issues in the long run.

DRINK ENOUGH WATER

Drinking 8 glasses approx. a day which means 2-3 liters will help flush out body fat and keep other parameters constant. This means that if you don’t make any changes to your food habits, lifestyles, and routine exercises then you would still lose weight by drinking enough water. Drinking water will also detoxify your body to a certain extent.

USE A STANDING DESK

Instead of sitting desks opt for a standing one. These desks will have collapsible laptop support which can be put on the desk to chest height and go back to a sitting desktop level with ease, so you are neither standing nor sitting for long hours. You are aware that sitting for a long time cause backaches. Longer sitting also causes muscles of the abdomen and hip loose and flabby. Another advantage of a standing desk is that it will encourage you to walk around more.

SLEEP WELL

We need around 7-8 hours’ sleep average daily to repair our body and heal. For some people six hours of good sleep is sufficient. Now if your sleep is irregular or inadequate then you will add fatty tissues to your muscles and not notice any physical changes that you had worked so hard to achieve.

Also Read:

This slimming Tea will help you lose 5 pounds per week.

How eating chocolates help you in losing weight.

6 SIDE EFFECTS OF INTERMITTENT FASTING.

Intermittent fasting:

As the name suggests it is a fasting technique in which one keeps fast for a certain period. It is not a diet but a way of scheduling your meals in a period of time. In fact, Intermittent fasting does not specify what foods a person should eat or avoid. First of all, it is a great way to avoid dietary food and lose weight. Secondly, it improves our overall health and well-being such as minimizing the aging effects.

Apart from various benefits, there are some side effects. They are temporary and will get resolved with a longer period of fasting time. Given below are some of the common side effects and how they can be resolved.

Read: How eating chocolates can help you reduce weight?

Side effects of intermittent fasting:

1. Low Energy:

When we eat as per our requirements throughout the day, our body, in turn, gets the constant source of fuel needed and we get energized. But in IF it is not so and we full sluggish and drained for a couple of weeks. We often blame low energy levels due to the absence of food but not on the absence of movement.

In fact, we are more sedentary in modern life.  We generally love to log hours in front of a computer screen and watching TV or behind a steering wheel. So in spite of working out on a regular basis and are not active then you are leading a sedentary lifestyle. So take a time to walk, do a mini workout or do a stretch. In your work time please do remember to get up from the desk out every hour and do a 5-minute walk. You will find that though the activities are of short duration it will keep your blood flowing and in turn increase your energy level.

The next thing to increase the energy level is that take a short nap of around 15-20 minutes. Remember not to doze off for a long time as this may throw off your sleep cycle.

2. Headaches:

Due to the new eating schedules in IF you can get dull or pesky headaches. One of the most common causes for this is the low blood sugar level which is due to eating of fewer calories. Blood sugar level fluctuations and shifts in stress adaptive hormones such as cortisol are common causes of headaches.

The way to resolve this issue is by taking more fat during the periods when you are not fasting. By doing so your body becomes less dependent on sugar for fuel which in turn makes you experience severe blood sugar drops when you are fasting.

The other cause is dehydration when you are on intermittent fasting for headaches but dehydration also causes slow digestion leading to ore bloating.

3. Heartburn:

In fasting lack of food leads to a reduction in stomach acid which digests food and destroys bacteria. This will cause heartburn which could range from mild discomfort to burping all day to full pain. To resolve this issue you have to drink more water and avoid greasy, spicy foods when you eat.

4. Feeling Cold:

When you are on intermittent fasting you may feel cold in hands and feet. When you are fasting in general your core body temperature drops. Not only you may feel cold in hands and feet but on also the tip of the tongue. This is due to the adaptation process of not eating. This is normal and will overcome in time. Another reason for feeling cold is due to the blood sugar level reduction. To combat this coldness drink hot tea, take warm showers, wear extra cloth layers and avoid being outside in the cold for a longer time.

5. Gout & Kidney stones:

Intermittent fasting leads to spike in Uric acid which is related to Gout and certain types of Kidney stones. If you are predisposed to kidney stones then there are two types’ i.e Oxalate stones and uric acid stones. If you are doing IF and if you get kidney stones then it can be probably a uric acid stone. The indication of high-level acid is gout like big toes swelling or pain when you are doing IF. Now, this is not common but it can happen. The question is why this uric acid goes up in first place. That is because one big function of uric acid in the body is this that it is an anti-oxidant. So as your body is repairing and clearing out stuff and detoxifying it uses uric acid as an anti-oxidant. Now the simple way to reduce this uric acid is to realize that your ph. is too acid and have to alkaline a little bit. So next time you eat to make sure to have big salads. When you are eating you are actually doing Keto with intermittent fasting. It is very important to consume large no of vegetables to minimize the acid but if you are not eating many vegetables you can have a high uric acid level and this will affect kidneys.

6. Cravings:

When you are on intermittent fasting you are on longer periods without eating. Hence there are chances that you will think about eating and there’s where the carvings come in. The reason behind cravings is that when you begin fasting, your body needs to adjust between using fat for fuel and using carbs for fuel, during which period you may experience cravings. So the best thing to resolve this is to drink a glass of water or take a warm cup of herbal tea or sleep off. 

Apart from this, there are some more side effects like hunger, irritability, overeating which are less important.

Read: How this Tea helps in losing weight up to 5 pounds per week

Conclusion:

All these sounds not good but these side effects last a week or at the most three weeks. In order to alleviate these effects, it is advised to go easy on intermittent fasting i.e if you are eating 6 meals a day doesn’t go for two meals a day.

Also, intermittent fasting is not for everyone. People with diabetes, pregnant or nursing mothers, children, and people having chronic diseases or having eating disorders should stay away from intermittent fasting. Or at least check with your physician before going for fasting.

Also Read:

Lose weight by paying attention to food while eating.

Does Hot bath burns calories?

DO HOT BATHS BURN CALORIES?

Do hot baths burn calories?  Yes, a recent study carried out by Loughborough University, UK has shown that the calories burnt are equivalent to 30-minute walk. The experiment was conducted on 14 men who were asked to perform two tests i.e. spend one hour bicycling and then spend one hour in the bathtub. The result was that though the calories burnt while cycling was more the calories burnt in hot bath water was significant. By hot water bath, 130 calories were burnt and this equals to that of 30-minute walk session.

How does it happens?

Strange but true as you can lose weight by taking a hot water bath. It doesn’t get rid of the fat directly but hot water speeds up the process and thereby reduces the inflammation which is core to weight loss. Reduction in inflammation means improvement of glucose metabolism which helps in weight loss.

Does soaking in hot bath burn calories?

Yes, The principle is that when the body temp is higher than the regular then it burns more calories. The body has to work harder to maintain internal temperature due to the higher external body heat by burning more calories. Heat shock proteins are produced which accelerates the fat burning process when the body faces any external stress like body temp going high due to the hot bath.

How many calories does a hot bath burn?

The result founded by the researches states that the 60-minute hot water bath (140 degrees F in this case) burnt 130 calories which is the same as 30 minute walk session.

What are the other benefits of Hot water bath?

The pain levels in our body are reduced and the blood level flow is also regulated due to hot water. Taking bath at least 2 hours before bed will help you feel more relaxed thereby taking you into a deep sleep. It is also found that blood sugar levels reduced by 10 percent when taken bath for 1 hour.

Conclusion:

One has to keep in mind that hot showers alone cannot solve your weight loss problem. In the long run, you can lose weight and maintain it with proper workout and a balanced diet.

Also Read:

Lose weight by paying attention to the food while you eat.

This tea would help you lose 5pounds per week.