8 game changers for effective weight loss

It seems as if every day there’s a new fad diet coming, while another slowly fades out. But why should healthy eating habits be compared to the latest fashion trends? Let’s face it; the best weight-loss tips are the ones that have worked for many years and have lasted longer than a 24-hour miracle diet.

Here are 8 game changers for effective weight loss. These tips come from health experts who say that although these habits aren’t exactly the latest vogue, they’re definitely strategies that will put you on the right path to weight loss and will never go out of style.

1.    Make Exercise a Positive Habit

For most people, exercise may seem like a forfeit or often a struggle to get into the gym. While we often consider exercise as a way to wear a certain size or achieve a number on the scale, a healthy body should be taken into consideration. Many life-threatening diseases shoot from obesity. By choosing to make exercise a positive habit, this will help others to love themselves as well as prolong a healthy lifestyle.

Tip: During your fitness routine, only take 30-second rests in between exercises as this may help you burn more calories.

2.    Take Care of Yourself

Most often, we tend to take care of everyone else before ourselves. This means no time to fit in a workout, eating right or focusing on our goals. Studies show that those who follow a healthy diet and exercise have shown to have more self-esteem as well as improved relationships around them. Self-care time is just as important for your weight loss journey as tracking calories or getting to the gym. Make time for YOU.

3.    Eat Whole Foods, Less Processed Foods

A wholesome, healthy diet doesn’t work by simply cutting macronutrients and calories, but rather the quality of foods that you eat. Cut back on processed foods as much as possible and add more whole foods to your meal preparation. You'll quickly see a shift in your energy, digestion, and may notice a weight loss from this act alone.

4.    Take Small, Effective Steps

When it comes to weight loss, it is the small effective steps that matter most. Something as simple as avoiding unhealthy late-night snacks (especially 3 hours before your bedtime) can have a big impact. Those late night calories will slow down your metabolism as you sleep and make your body shift from fat burning mode to fat storage. By knowing the most effective steps you need to take, small changes won’t seem too overwhelming and will ultimately become a normal daily habit over time. Try and have an early and light dinner.

5.    Focus on Foods You Can Eat, Not Foods You Can’t 

Because most fad diets are often very restrictive, it takes the right mind set to help you stick to your goals without feeling deprived. Focus on consuming 4-6 healthy servings of fruits and vegetables. By focusing on the foods you can eat, it will shift your whole perspective on the foods you can’t.

 

6.    Take Note of How You Feel, Not What the Scale Says

Pay more attention as to how you feel rather than losing the next 20 pounds. This will increase your confidence and motivation as well as energy levels to keep you moving forward, despite what the scale says. Progress is progress. Sometimes, it doesn't have a numerical value. When you focus on the positive things you feel about your new habits and the journey you are on, you are more likely to make this a true lifestyle change.

7.    Know When to Ask for Help

Losing weight can be tough when you don’t know the basics or feel lost in the confusion world of weight loss how-to's. By hiring a health coach, personal trainer or a nutritionist, they will help educate you about how to eat healthfully, exercise effectively, and shift your mind set for long-term success. With the right guide, you will be on your way to achieving a successful long-term weight loss more quickly because they can point out things you don't see as an issue holding you back.

8.    Give up Traditional Diets for Good

The best diets are the ones that don’t deprive you of food or have weird rules. If you're fed up with relying on a tiny meal plan, weighing your food instead of savouring it, or obsessing over the calories in one meal – consider following the mindful eating approach to a healthy diet. By listening to your body's cues and giving it the nourishment it needs throughout the day, you won’t feel as if you've lost control of your body. This will help you regain the connection of satiation cues that you might have lost when you were restrictive dieting.

8 Game Changers for Effective Weight Loss

It seems as if every day there’s a new fad diet coming, while another slowly fades out. But why should healthy eating habits be compared to the latest fashion trends? Let’s face it; the best weight-loss tips are the ones that have worked for many years and have lasted longer than a 24-hour miracle diet.

Here are 8 game changers for effective weight loss. These tips come from health experts who say that although these habits aren’t exactly the latest vogue, they’re definitely strategies that will put you on the right path to weight loss and will never go out of style.

1.    Make Exercise a Positive Habit

For most people, exercise may seem like a forfeit or often a struggle to get into the gym. While we often consider exercise as a way to wear a certain size or achieve a number on the scale, a healthy body should be taken into consideration. Many life-threatening diseases shoot from obesity. By choosing to make exercise a positive habit, this will help others to love themselves as well as prolong a healthy lifestyle.

Tip: During your fitness routine, only take 30-second rests in between exercises as this may help you burn more calories.

2.    Take Care of Yourself

Most often, we tend to take care of everyone else before ourselves. This means no time to fit in a workout, eating right or focusing on our goals. Studies show that those who follow a healthy diet and exercise have shown to have more self-esteem as well as improved relationships around them. Self-care time is just as important for your weight loss journey as tracking calories or getting to the gym. Make time for YOU.

3.    Eat Whole Foods, Less Processed Foods

A wholesome, healthy diet doesn’t work by simply cutting macro nutrients and calories, but rather the quality of foods that you eat. Cut back on processed foods as much as possible and add more whole foods to your meal preparation. You'll quickly see a shift in your energy, digestion, and may notice a weight loss from this act alone.

4.    Take Small, Effective Steps

When it comes to weight loss, it is the small effective steps that matter most. Something as simple as avoiding unhealthy late-night snacks (especially 3 hours before your bedtime) can have a big impact. Those late night calories will slow down your metabolism as you sleep and make your body shift from fat burning mode to fat storage. By knowing the most effective steps you need to take, small changes won’t seem too overwhelming and will ultimately become a normal daily habit over time. Try and have an early and light dinner.

5.    Focus on Foods You Can Eat, Not Foods You Can’t 

Because most fad diets are often very restrictive, it takes the right mind set to help you stick to your goals without feeling deprived. Focus on consuming 4-6 healthy servings of fruits and vegetables. By focusing on the foods you can eat, it will shift your whole perspective on the foods you can’t.

 

6.    Take Note of How You Feel, Not What the Scale Says

Pay more attention as to how you feel rather than losing the next 20 pounds. This will increase your confidence and motivation as well as energy levels to keep you moving forward, despite what the scale says. Progress is progress. Sometimes, it doesn't have a numerical value. When you focus on the positive things you feel about your new habits and the journey you are on, you are more likely to make this a true lifestyle change.

7.    Know When to Ask for Help

Losing weight can be tough when you don’t know the basics or feel lost in the confusion world of weight loss how-to's. By hiring a health coach, personal trainer or a nutritionist, they will help educate you about how to eat healthfully, exercise effectively, and shift your mind set for long-term success. With the right guide, you will be on your way to achieving a successful long-term weight loss more quickly because they can point out things you don't see as an issue holding you back.

8.    Give up Traditional Diets for Good

The best diets are the ones that don’t deprive you of food or have weird rules. If you're fed up with relying on a tiny meal plan, weighing your food instead of savoring it, or obsessing over the calories in one meal – consider following the mindful eating approach to a healthy diet. By listening to your body's cues and giving it the nourishment it needs throughout the day, you won’t feel as if you've lost control of your body. This will help you regain the connection of satiation cues that you might have lost when you were restrictive dieting.

Eat these foods to boost your immune system

One early morning you wake up to find a severe body ache, with head screeching and aching stomach. Upon checking you find yourself with high temperature. In short you were feeling SICK….

You go to doctor and land up with a series of blood tests to be done.  

When you get the reports in hand, you find your blood counts low and platelets low diagnosed with dengue or typhoid.

Conclusion low immunity ….YES!!! YOUR IMMUNITY …

So what is immunity?

As they say ‘Prevention is better than Cure’. Build a good immune system and prevent diseases.

Immune system is an amazing protection mechanism situated inside every human body. It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that love to invade the body. To understand the power of the immune system, all that one needs to do is to look at what happens to a living being when it dies. This might sound gross, but it does show tell us all something very important about our immune system.

When something dies, its immune system (along with everything else) shuts down. In matter of hours, the body is invaded by all sorts of bacteria, microbes, parasites. None of these things are able to get in when the immune system is strong, but the moment the immune system stops, the door is wide open for diseases to breed. Once you die it only takes a few weeks for these organisms to completely dismantle your body and carry it away, until all that’s left is a skeleton. So safely one can conclude that a strong immune system keeps all of that dismantling from happening when one is alive.

The immune system is complex, intricate and interesting. And there are at least two good reasons for every individual to know more about it. First, it is just plain fascinating to understand where things like fever, hives, inflammation, etc., come from when they happen inside your own body. You also hear a lot about the immune system in the news as new parts of it are understood and new drugs come in the market — knowing about the immune system makes these news stories understandable.

Now that we have understood what is Immune System, I would like to take you through how the immune system works and how can the immune system work after having a proper diet which will help boost the immunity system.

It really takes more than apple a day to keep Doctor Away. Want to fight off that illness that is spreading around your office or your child’s school or your residence?? Aside from practising good hygiene habits, strengthening your immune system plays a key role in keeping the bacteria and germs at bay.

What you eat plays a vital role in boosting your immune system. It’s very sad that many of us don’t eat enough of our natural fighting agents like fresh fruits, vegetables and other foods.You cannot expect to eat 1 cup of broccoli or an orange and have power packed with vitamin C to fight off that runny nose.

A healthy system depends on a balance mix of vitamins and minerals along with healthy sleep pattern and a hefty dose of exercise.

Though we cannot obtain complete dose of our fighting heroes from natural food,caz of which the best is to take pills, but still here are some foods to top up with in order for active functioning of our immune system.

Button Mushrooms – Rich in selenium and B vitamins i.e. riboflavin and niacin helps strengthen your immunity.

Watermelon – When ripe, it provides plenty of antioxidant called glutathione. Refreshing and helpful in keeping infections at bay.

Curds/Yogurts – Probiotics found in it may ease the severity of colds due to live and active cultures.

Spinach – Termed as super food, rich in folate, fibre and vitamin C.  

Sweet potato – Rich in beta carotene that turns into Vitamin A in body helps fight against free radicals in the body and strengthen immunity.

Broccoli – Loaded with Vitamin A & C and anti-oxidants that protects the body from damage. Enjoy with a dash of low fat cheese.

Oats and Barley – These grains contain beta - glucan ,a type of fiber with antimicrobial and antioxidant capabilities.A study reports that when animals eat these foods,they are less likely to contract influenza,herpes and in humans it boosts immunity ,speeds wound healing and may help  anti biotics work better. 

Garlic – this potent onion relative contains active ingredient allicin, which fights infection and bacteria. It helps in preventing against cold and infection.

Fish – Abundant source of selenium found in oysters, crabs, lobsters helps clear flu viruses out of the body. Salmon, mackerel and herring are rich in omega 3 fatty acids which help reduce inflammation, increase air flow and protect against cold and respiratory infections.

Citrus foods – these tangy fruits are a great way to vitamin C. It’s a key anti-oxidant that also supports your immune system. In addition to oranges, you can get vitamin C from kiwi, bell pepper, grape fruit and strawberries.   

Cut down on foods that lead to inflammation like refined foods such as bakery products, sugar, aerated drinks, and convenient foods.

The above foods have proven to have boosted individuals’ immune system and produce more white cells in the body. Eat healthy and build your immune system that will help your system fight against all illnesses. So what are you waiting for get on the path of healthy eating and keep your immune system active and more energetic than ever.

PROTEIN SHAKES AND WEIGHT LOSS- CLEAR PICTURE

How Protein Shakes Help You Lose Weight and Belly Fat

Every day when I counsel my patients/clients, I only get 1 question, does this really work? I don’t like the taste, I cannot have protein shakes but will have a proper diet….

Protein and Diet??? Really makes me put on my thinking caps that the amount of protein required by human body can it be attained solely through diet?? And the ANSWER is NO.

Especially Indian diets lack proteins always and it is filled with only CARBOHYDRATES.

Protein shakes have been shown to help with weight loss in studies. Eating more protein can boost metabolism while reducing hunger and appetite.

Protein is an important nutrient for weight loss.

Getting enough can boost your metabolism, reduce your appetite and help you lose body fat without losing muscle.

Protein shakes are an easy way to add more protein to your diet.

This article explains everything you need to know about protein shakes and how they affect your weight.

What Are Protein Shakes?

Protein shakes are drinks made by mixing protein powder with water, although other ingredients are often added as well like vitamins and minerals.

They can be a convenient addition to the diet, especially when access to quality high-protein foods is limited.

Although most people don’t need them to meet daily protein requirements, they can also be useful if you need to increase your intake for some reason.

You can buy protein powder and mix it yourself, but you can also get many different brands of pre-made liquid shakes.

Some of the most popular types of protein powder on the market are:

·         Whey protein: Quickly absorbed, dairy-based. Contains all the essential amino acids.

·         Casein protein: Slowly absorbed, dairy-based. Contains all essential amino acids.

·         Soy protein: Plant-based and contains all essential amino acids. Also contains soy isoflavones, which may provide some health benefits.

·         Hemp protein: Plant-based and high in omega-3 and omega-6 fats, but low in the essential amino acid lysine.

·         Rice protein: Plant-based and low in the essential amino acid lysine.

·         Pea protein: Plant-based and low in the non-essential amino acids cystine and methionine.

Protein Shakes Decrease Hunger and Appetite

Protein can decrease hunger and appetite in two main ways.

First, it increases levels of appetite-reducing hormones like GLP-1, PYY and CCK, while reducing levels of the hunger hormone ghrelin.

Second, protein helps you feel full for longer.

In one study, a high-protein breakfast helped participants consume up to 135 fewer calories later in the day.

In another, overweight men who had been on a weight loss diet increased their protein intake to 25% of total calories. This increase cut cravings by 60% and late-night snacking by half.

These shakes can be a convenient way to add extra protein to your diet. However, keep in mind that too much can still lead to excess calories.

Bottom Line: Protein can decrease your appetite by affecting your hunger hormones. It can also help you feel full for longer, which can help you eat less and lose body fat.

Protein Shakes May Increase Metabolism

High protein intake can boost your metabolism, helping you burn slightly more calories each day.

That’s in part because a high-protein diet — especially when combined with strength training — may help you build muscle.

This can speed up your metabolism because muscle burns more calories than fat.

One study gave obese participants shakes with either 200 or 0 grams of extra protein per week.

Those given the protein gained 2.8 lbs (1.3 kg) more mass following a 13-week training program.

In another study, researchers gave participants a combination of foods and shakes providing either 0.5 g/lbs or 1.1 g/lbs (1.2 g/kg or 2.4 g/kg) of protein per day.

After 6 weeks, those on the higher-protein diet gained 2.4 lbs (1.1 kg) more muscle and lost 2.9 lbs (1.3 kg) more fat.

It should be noted, however, that your ability to gain muscle during a weight loss diet may depend on the amount of muscle you already have.

Protein can also increase metabolism because of the amount of calories needed to digest and metabolize it. This is known as the thermic effect of food (TEF).

For instance, 15-30% of protein calories are burned during digestion, while only 5-10% of carb calories and 0-3% of fat calories are burned during digestion.

Bottom Line: Protein helps boost metabolism because a lot of energy is spent digesting and metabolizing it. It also helps you build muscle, which burns more calories than fat.

Protein Shakes May Help You Lose Weight and Belly Fat

Researchers generally agree that high-protein diets can help you lose more fat, especially fat from the belly area.

In one study, participants on a diet providing 25% of calories as protein lost 10% more belly fat after 12 months than those eating half that amount.

In another, participants given an extra 56 grams of whey protein per day had lost 5 lbs (2.3 kg) more at the end of a 23-week study period, despite not consciously changing anything else in their diet.

In one final study, participants on diets providing 30% of calories from protein lost 8.1 lbs (3.7 kg) more than those on diets providing 15% of calories from protein.

Bottom Line: Protein shakes are a convenient way to increase your daily protein intake. This can help boost fat loss, especially from around your mid-section.

Protein Shakes May Also Prevent Muscle Loss and Metabolic Slowdown

Weight loss diets often cause you to lose muscle, which can slow down your metabolism. This makes it easier to gain all the weight back (and more) once you go off the diet.

A high protein intake combined with strength training can help prevent part of this muscle loss and metabolic slowdown.

In fact, researchers reported that participants’ metabolism decreased less on a weight loss diet providing 36% of calories as protein than on a diet providing about half that amount.

Evidence shows that consuming a daily protein shake as part of a weight loss diet may make muscle maintenance up to three and a half times more efficient.

A study of athletes compared weight loss diets providing either 35% or 15% of calories from protein. Both diets helped participants lose about the same amount of fat, but those consuming more protein lost 38% less muscle mass.

A recent review further notes that weight loss diets that exceed 0.5 g/lbs (1.0 g/kg) of protein per day can help older adults retain more muscle and lose more fat.

Bottom Line: Protein shakes consumed during a weight loss diet can help prevent muscle loss and metabolic slowdown. This is particularly effective in combination with strength training.

Protein Shakes May Help Prevent Weight Re-Gain after Weight Loss

Protein’s effect on metabolism, appetite and muscle mass may also keep you from regaining the fat you worked so hard to lose.

One study reports that participants given more protein lost more weight and maintained their results better than those given less.

In fact, the high-protein group regained only 9% of the lost weight, whereas the low-protein group regained 23%.

Another study gave participants who just completed a weight loss intervention a supplement that provided 48.2 grams of protein per day.

Participants who took the supplement felt fuller after meals and had regained 50% less weight 6 months later, compared to those given no supplement.

Bottom Line: Additional protein, whether from shakes or whole foods, can help minimize the amount of weight you regain after weight loss.

Which Type of Protein is best?

 

Different types of protein have different effects on the body.

For instance, whey is more quickly absorbed than casein, helping you feel less hungry in the short-term.

One study reports that 56 grams of whey protein per day helped overweight and obese participants lose 5 lbs (2.3 kg) more fat than the same amount of soy protein.

Another describes whey as 3 times more effective at maintaining muscle-building ability during a weight loss diet than soy protein.

That being said, not all studies agree that whey is superior. For example, one report notes that the faster hunger-reducing effect results in no differences in the amount of calories consumed at meals.

Furthermore, several reviews report equal amounts of fat loss with use of whey, soy, rice or egg-protein supplements.

One final factor to consider is the protein’s quality.

Whey, casein and soy contain all the essential amino acids your body needs.

On the other hand, rice and hemp protein are low in the essential amino acid lysine, and pea protein is also low in the non-essential amino acids cystine and methionine.

That being said, these deficiencies likely don’t cause a problem unless if shakes are the only source of protein in your diet.

Also, many plant-based protein powders mix different sources so that the mixture contains all the essential amino acids.

Bottom Line: The exact type of protein powder you have in your shakes should not make a major difference for fat loss. Some studies show an advantage for whey, but the evidence is mixed.

Dosage and Side Effects

Taking 1 shake per day should be a good way to start.

It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake.

Mixing it with water, ice and perhaps a piece of fruit in a blender is a simple way to create a delicious and satisfying shake.

Side effects such as bloating, cramps, gas and diarrhoea may occur if you’re lactose intolerant and drinking shakes made with whey or casein.

These symptoms can be simply avoided by switching to protein powders not derived from dairy, such as egg, pea, soy, hemp or rice protein powders.

Of note, high-protein diets were once thought to have negative impacts on kidney and bone health, but newer research shows this is not true.

In fact, high protein intakes were never shown to cause any kidney damage in healthy people. However, lower-protein diets may be beneficial for those with existing kidney issues.

Protein is also an essential nutrient for bone formation and maintenance, and reviews show that there is no reason to restrict your intake to improve bone health.

Consult your Doctor or Dietician on how much amount of protein you should be eating….

Bottom Line: Taking one shake per day is a good way to start, with 1 or 2 scoops of protein. Some people may experience digestive side effects.

Take Home Message

Most people can easily get enough protein without using shakes.

That being said, these supplements are an easy, safe and delicious way to add extra protein in your diet.

If you’re trying to lose weight, extra protein from shakes can help you feel less hungry, help you lose weight faster and lower the likelihood of regaining the lost fat.

So do not miss out on your protein intake !!!