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BetterMe helps you achieve your personal wellness objectives by building and modifying your meal and workout plans.

Thousands of satisfied customers have rated the app 5 stars and left their enthusiastic reviews on the App Store. BetterMe lets you have the expertise of fitness and diet specialists in the palm of your hand without ever having to hit the gym.

Currently, BetterMe is available in four languages, Spanish, English, German and Chinese.

Start off with BetterMe by answering these questions about your wellness:

a) What are your goals? Do you want to lose weight, or gain muscle mass and get fit?b) What is your fitness level?c) What are your diet and meal preferences?

All you have to do next is wait for the custom workout and free meal plans from BetterMe and check in with the app daily to achieve your dream health, weight loss and fitness results. BetterMe app offers a plethora of exercises and workout plans to choose from that vary in length and intensity. No special equipment needed, only your dedication and resolve.

To build on the benefits of constant physical workouts, BetterMe offers a list of well-balanced and sensible meal plans compiled on the basis of your dietary habits and needs. Unlike most weight loss and fitness apps, we will accompany you on every step of your journey to a healthier, more fit you by:

– offering tips and guides on proper diet;- helping you set your customized weekly meal plans;- offering you workouts to get rid of excessive fat;- offering you sprint interval workouts;- demonstrating every step in our instructive videos;- providing tips on proper exercise execution.

This is how BetterMe fitness and app will help you follow the wellness and weight loss plans youve set:

– We help you set a goal;- We help you build endurance;- We offer research and science-based workout routines;- We oversee your meals and diet.

BetterMe will send you reminders and motivating messages to encourage your training and healthy diet.

All BetterMe users can try the app for free by signing up to a free trial period. During the free 7-day trial, youll get the star treatment and will be able to try the fitness and diet features.BetterMe app users can choose the subscription plan that suits their needs best, by considering the workout, the diet, and the costs. Our Premium subscription plan offers unlimited access to every level of every imaginable workout routine in exchange for a single payment. For your convenience, BetterMe subscriptions are set to automatically renew within the 24-hour period prior to the subscription end date. You can cancel your subscription at any moment, too.

BetterMe is integrated with the Health kit, so you can find your activities data in the Health App.

Constructive criticism is always welcome. Our fitness, weight loss and diet specialists, as well as our developers, are working constantly to improve the user experience and cater to a wider range of our customers needs.Contact our client support via support@betterme.tips.

Read more about our Terms and Conditions here – https://bttrm.com/info/terms-ios.html

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BetterMe: Weight Loss Workouts on the App Store

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Aug 27th, 2018 | Filed under Weight Loss

Photo: Instagram / @alyssa_sparacino

I’m not usually a fan of prescribed “diets”I live by more of the anti-diet mantra. Call me jaded, but the word “diet”has a bit of a negative connotation these days, with “fad” and “restrictive” usually preceding it. So, when I had the chance to giveDr. Axe’s new Keto360 program a two-week test run,I did some serious digging on the ketogenic diet and whether it’s healthy.

Here’s what I learned about the keto diet: You essentially swap a high-carb diet, which most Americans tend to eat, for a diet that’s very high in fat (the healthy kinds), moderate in protein, and very low in carbohydrates. The idea is that you change the source from which your body gets its energy (and burns calories) from glucose (from carbohydrates) to ketones (from fat). This shift doesn’t happen after one bulletproof coffee, though. It usually takes a few days of eating this way for your body to reach ketosiswhere it’s looking to fat as its first source of fuel. Once there, though, your body “will be burning fat all the time,” says Dr. Axe. “It doesn’t matter if you’re working out or sleeping, or what you’re doing, your body continues to burn fat in ketosis.”

Armed with the 411 on how the keto diet works, I felt encouraged and relieved. The concept is rooted in nutrition- and weight-loss science. And from my initial conversations with Dr. Axe, I liked knowing that ketogenic diet results are always meant to be time-boundeating this way is not a lifestyle and that makes sense. You may have heard that the keto diet was ranked last in the U.S.News &World Report’s 2018 list of the best and the worst diets. While I embarked on this journey before that news came out, I would havegiven the keto diet a try regardless. Part of the criteria for that ranked list was whether a diet was sustainable and easy to followthe keto diet is neither, but it’s not designed to be. “I don’t recommend people follow strict ketogenic diets for their life,” says Dr. Axe. “I recommend 30- to 90-day periods, and after that moving into more of a ‘cycling’ phase, where you can cycle in and out of keto.” Dr. Axe admits that following a keto diet will be difficult for most people, since many Americans have diets high in sugar, salt, and carbs. Buthe says that the potential benefitsboosting brain health, supporting muscles and overall improved performance at the gym, at the office, and in lifeare worth putting in the hard work. (Just Look at the Keto Diet Results Jen Widerstrom Saw After 17 Days.)

All of that said, I was ready to put the keto diet to the testand in the weeks between Thanksgiving and Christmas, no less. I relished the idea of proving that eating fat doesn’t make you fata diet myth that I’d like to see die a faster death.

All new habits need a plan. Luckily, I had the Keto360 Blueprint (which mapped out how this was all going to go down), Dr. Axe at my disposal for ALL the questions, a Keto360-approved food list, and a husband who agreed to jump on the two-week keto bandwagon with me. (Research shows that having a buddy system will increase your rate of success in fitness, a diet, and even sticking to your New Year’s resolutions.) Still, sitting down to figure outmy first week of keto diet mealsand snacks was daunting. (Side note: Iknew that if I was going to succeed at this, I’d have to be able to buy lunch. Luckily, Dr. Axe is totally on board, saying that most caf salad bars will have what I need to create a keto meala big spinach salad with salmon and avocado, for example.)

Keto mealsseemed so heavy and rich to me, and it just wasn’t how I was used to eating. Plus, I consider myself a flexitarian, so the thought of eating more meatand more often than I typically wouldgave me pause. Dr. Axe assured me that even vegetarianscould pull off a keto diet if they planned well enough. (Vegans can, too.)That said, he’s a proponent of animal products and red meat specifically, because of the iron it provides for women (who are more susceptible to deficiency) and because it can bolster energy when carbs are lacking. (TheseAre the Other Things Vegetarians Need to Be Aware of Before Going Keto.)

Still, I enjoy cooking and I plan my meals on the regular anyway. With a keto food list in hand and advice from Dr. Axe in my mind, I filled my grocery cart with family-size versions of what I regularly buy (apples, berries, nut butter, kale), and a lot more meat than I ever have in my cart at one time (ground lamb, chicken, REAL bacon). What was missing? Some of my usual high-carb items, like whole-grain English muffins, orange juice, butternut squash, and tortilla chips.

While I was feeling pretty confident about my ability to cut back on obvious carbs, I felt less sure about doubling up on my fat. This is one aspect of the ketogenic diet that I think a lot of people misunderstand. Keto is not just a low-carb diet, it’s a HIGH-fat diet, too.

I can tackle coconut oil and avocado just fine. But there was one thing about the next two weeks that was looming over me: the intermittent fasting (IF) Dr. Axe built into his program. (Not all keto diets include this.) On Keto360 you can choose from three different eating windows, and I went for the longest: noon to 8 p.m., which meant I wouldn’t be eating solid food until midday. I have an active fitness schedule, which needs fuel (and recovery) on a regular basis, so I was concerned I’d really miss my morning yogurt with berries and be left feeling hangry by 10a.m. (Not to mention, some food pros feel the potential benefits of intermittent fasting might not be worth the risks.) Dr. Axe assured me that not only could I handle the IF, but that temporarily starving the body this way will allow it to heal. “When you’re fasting for a period of time, you’re essentially letting the systems of your body completely rest and recover.” And he’s right. This is exactly why sleep is the most important thing for weight loss and health, why there are such things as beauty night creams, and why rest days are crucial to meeting any fitness goal. The breaking down of food, the rapid turnover of cells, and the repairing of muscle tears all happen during rest.

Plus, it’s not like I couldn’t feed my body anything until noon. Low-carb keto drinks such as tea, water, and coffee were all options, and Dr. Axe suggested adding protein (such as his bone broth or collagen protein powders) to my liquids to help fend off hunger. So, throughout my twoweeks, I experimented with Dr. Axe’s bone broth protein and collagen protein, as well as unsweetened nondairy milks such as almond and oat milk. I’ll cut to the chase on this one: While expert opinion is mixed on the bioavailability of collagen powder and its potential health benefits, through trial and error, I landed on coffee with oat milk and collagen peptides as my go-to morning brew. I also took some of Dr. Axe’s Keto Fire supplements in the morning. They contain exogenous ketones, which is a fancy way of saying bonus ketones my body doesn’t produce on its own.

With meals planned, research done, and supplements on hand, I was ready and excited for the challenge. Here’s a snippet of my two-week experienceand the keto diet results that came with it:

Day 1: It’s 8:15a.m. and my stomach is growling. It knows it’s time for its breakfast, and I’m depriving it. I blended my protein coffee and ran out the door. My first thought is that the vanilla flavor is a nice complement to black coffee. But toward the end of the thermos, I realize that no matter how you dice it, vanilla bone broth protein coffee is not the same as a vanilla blonde roast with skim milk.

Day 2: There’s a bagel shop less than a block from my office. I pass it every single day and never really think anything of it. Well, not today! The smell of the freshly baked everything bagelsand was that veggie cream cheeseI smelled?was wafting out the door as I walked by extra quickly. (Though I found out later that thereisa way to have bread and still stay in ketosis.)

Day 3: I’m tired AF. Like the kind of tired when you’re so exhausted you have to use your left arm to lift your right arm. Somehow, I pried myself out of bed to work out only to realize cardio has never been more hardio, so some chill strength training was going to have to do. (I Now Know These 8 Things About Exercising While On the Keto Diet.) Nonetheless, feelings of lethargy were to be expected, says Dr. Axe, who says days 2 and 3 were also the hardest for him the first time he tried keto. “Every body is different,” he assures me. “Some people feel better by day 5, others take twoweeks.”

Day 4: Grabbing lunch out has been successful thus far. Today was some tilapia, zucchini, and yellow squash, and a kale and tofu side salad. I tossed onhalf an avocado for good fatty measure. Oh, and I notice that I’ve lost a pound already, which is definitely just water weightcarbs hold water so limiting them is a surefire way to release some fluid in your bodybut nonetheless. Weight loss wasn’t my objective, but I doubt I’malone in thinking, “I’ll take it!”

Day 5: As fate would have it, 3 p.m. rolls around and we get a message that there are cookies in the conference room. I have been snacking on keto-approved foods like Granny Smith apples (the tart green apple has way less sugar than, say, a red Gala), and full-fat cottage cheese with blueberries (where have you been all my life, snack?) with no real trouble with cravings. But just knowing there are cookies that I can’t eat makes me feel a little cheated. (Though These Low-Carb Keto Desserts Help With That.)

Day 6: When I thought back to what I ate today, I realized that between my salad and my lamb burger, I ate an entire avocado. The Keto360 plan recommends no more than half an avocado a day, and most nutritionists would probably agree. While the creamy, green fruit is filled with a lot of healthy fats, which I need in excess to stay in ketosis, at 300 calories a pop, that can quickly add up. (One gram of fat equals 9 calories, opposed to 4 calories per gram for both protein and carbs.)

Photo: Instagram / @alyssa_sparacino

It’s true that calories are not the only thing that matters in your diet, but if you’re trying to lose weight (which is a major reason many people try the keto diet), being mindful of combining all those high-fat foods is important for success.

Day 7: Peak exhaustion set in back on days 3 and 4, but I rounded the corner and started to feel more like myself the last couple days. Now at the halfway mark, I feel likeI’ve gotten this keto meal-planning thing downeven if the food isn’t everything I hoped and dreamed. (More on that below). PlusI’m able to effectively train the way I’m used to. Over the weekend I hit the barre, the bike, and the (kettle)bells, and it feels great. I have my energy back and then some. And I simultaneously feel lighter (down another pound) and stronger.

Day 8: I’m still struggling to find a morning beverage that I enjoy and that keeps me full, so I try flavorless collagen protein powder with my coffee plus a splash of macadamia nut milk. It still isn’t the same as a French press with cream, but it’s a win! On the solid-food front, I’m starting to get a little grossed out about all the meat I’ve eaten in the past week. It’s more than I’d normally eat in three times as long. Lamb burgers, turkey lettuce-wrap tacos, chicken salads. My digestion is off (even though I take probiotics every morning), so Dr. Axe recommends his Keto Digest supplements at lunch. They contain fat-digesting enzymes to help break down the extra fat and protein that my body isn’t used to consuming, and it helps.

Day 9: I caved. I was running out the door for a morning workout and I had a hefty spoonful of peanut butter this morning, but I was hangry, okay?! While I silently wonder if that’s enough to send me out of ketosis, there’s really no guilt (food should never make you feel guilty, IMO). I need fuel for my workoutperiod.

Day 10: I’m starting to get sick of the same foods that I know are safe bets. And the number of times I’ve Googled: “Is _____ keto?”is getting out of hand. I’ve realized that the only real gripe I have with the keto diet is that there are so many healthy, nutritious foods that you can’t eat while on it. (Maybe that’s why experts say you should give up restrictive diets once and for all.) Carrots? Sweet potatoes? Brussels sprouts? What vitamins and nutrients am I missing out on by leaving these foods off my plate?

Day 11: The women at the salad shop accidentally put bread in my bag even though I said no bread. I threw it out on my way out the door. Today is a sad day. In other news, my energy is still kicking, I’ve been keeping up with my workouts, and I lost another pound. (I kind of hate weighing myself this often.)

Day 12: Dr. Axe assured me from the beginning that I’d be able to stick to my usual kind of workouts, and I’m happy to report that I can keep up with my favorite boxing and cycling classes without feeling dead halfway through.

Day 13: I have a love-hate relationship with this intermittent fasting thing. I think it’s “working,” and by that I mean I’m losing some weight. (Plus, improved body composition and definition can come with weight loss.) When I ask Dr. Axe if I should attribute my success to keto or IF, he says both. “I would say 80/20 it’s more strongly in the favor of keto, but intermittent fasting does help as well,” he says. The fat-burning capabilities of keto have more strength behind it when it comes to weight loss, specifically, he adds, but the intermittent fasting can be great for digestion and just feeling good.

Day 14: Today’s the last day on the Keto360 plan, so naturally I wear my Body by Butter tank to my morning workout. The class incorporated heavy lifting circuit training and cardio bursts, and I felt like I could go for round two when it was over.

In the end, I’m pleased with my keto diet results both internally and externally. I lost 4 pounds in twoweeks, gained some energy and efficiency with my training, and more often than not felt that I could see better muscle tone instead of feeling bloated or weighed down. While the ketogenic diet may not be my go-toon a regular basis, Dr. Axe’s final feedback was encouraging: He says because I’ve now had a successful keto trial run, if I wanted to cycle through some keto weeks (or even a month, next time), I’d be able to easily, potentially reaching ketosis even more quickly. While going full-force back on the carbs could derail me or anyone else who wants to keto-cycle, Dr. Axe says the odds are in my favor. Ninety percent of the time if someone’s done it once, they will get into ketosis quicker and easier the next time, he says.

In fact, he says my already somewhat balanced diet is part of why I didn’t experience the keto flu. (Some people report feeling sick to their stomach, irritable, and dizzy, among other flu-like symptoms, for the first few days or even weeks of keto.) People who transition from a very high-carb and high-protein dietto a high-fat dietare more susceptible to these rare but extreme symptoms, he says. This is why he says he builta Feast Phasewhen you’re adding fats into your diet without really restricting your carbsinto his Keto360 plan as a way to ease your body into ketosis. “If someone is a fairly good eater, and they already do have a moderate amount of fat in their dietnot high fat but moderatetypically they’ll transition pretty well,”he says.

Many people may look at myside-by-side before and after picsand think, “She was fit before and she looks the same now.” (Isn’t it strange how differently other people see you versus how you see yourself?) But eating and exercise should always be about more than the aesthetics. How do your diet and fitness habits make you feel? Food is fuel (and recovery) for the activities you like to do most. If eating well means you gain some perspective, then ending up with abetter butt isjust icing on the cake. BTW, I can have cake now.

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The Keto Diet for Weight Loss Review | Shape Magazine

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Aug 11th, 2018 | Filed under Weight Loss

Anyone can start a diet. But as the days turn into weeks, cravings turn into full-blown obsessions. The next thing you know, youve torn through a bag of potato chips and eviscerated a sleeve of cookiesand thats just while you were waiting for your takeout to arrive. Yes, its no secret that sticking to a diet is hard. In fact, according to research in theNew England Journal of Medicine, the majority of dieters regain their lost weight within a year. (Oh, and speaking of potato chips: Research shows theyrethe single worst food you can possibly eat for your waistline.)

But one perusal down the #fitinspiration Instagram hashtag rabbit hole will tell you that it doesnt have to be this way. Staying course on your weight-loss journey doesnt have to be a Sisyphean slog. In fact, by adopting a few tried-and-true techniqueslike the 20 gathered hereyou too can stick to your diet like glue. So read on, and become the body you want to see in the world. And as far as whatnot to do, learn (and avoid!) the 40 Popular Weight Loss Secrets That Dont Work At All.

Love it or hate it, the selfie is a proven method for promoting healthy living. According to a study out of the University of Alicante, maintaining a photo diary of your progress is certain to help keep you on track. Over the course of 16 weeks, researchers had nearly 300 participants take weekly photos of their bodies. By the end of the experiment, a staggering71 percent met their weight-loss goals.

What patients want is a photo, rather than cold numbers,Isaac Elas Kuzmar Daza, the studys lead author, said. And if you want to up your selfie-posting game, bone up on the 20 Ways to Instantly Make Your Instagram More Compelling.

Research in theInternational Journal of Obesity indicates that missing out on a good nights sleep causes cortisol levels to spike. Cortisol is the hormone your body uses to store fat. You can do the math. If you need help catching up on someZs, be sure to brush up on the 65 Tips For Your Best Sleep Ever.

According to theJournal of the Academy of Nutrition and Dietetics, folks who weigh-in every day are more likely to lose weightandkeep it off. Regularly seeing the number functions as a motivation. For best results, step on the scale in the morning. Youll weigh less in the morning (even if only a pound or two) than you will later in the day.

You may love a Pepsi at lunch or a whiskey-ginger at happy hour, but soda is one of the more insidious culprits when it comes to weight gain. Think of it in terms of a math. Your average 12-ounce can has about 150 calories. So, if you have just one soda every single day, youre consuming 1,050 extra (empty, nutritionally useless) calories each week. Or lets put it another way: Every month, youre tacking on two entire days of calorie intake to your diet.

And if you think diet sodas are any better for you, think again. According to research published in theYale Journal of Biology and Medicine, the artificial sweeteners in diet sodas have been linked to sudden spikes in sugar cravings. As a result, folks who regularly drink diet sodas end up consuming more sugar and even end upgaining weight. And for more nutrition advice, dont miss these 25 Foods That Prevent Winter Weight Gain.

Losing, say, 25 pounds over the course of three months seems like a tall order. But losing two pounds a week for twelve weeks doesnt sound so bad, right? By altering the language of your diet goals, you can make the target seem that much more attainable.

Seriously. In fact, according to research inThe Lancet, people who slate fats into their diets are more likely to keep lost weight off. So follow suitjust make sure youre eating the right fats, like avocados, nuts, and salmon. These foods are known to sate appetites and will have you feeling fuller, longer, even if you cut down on calorie intake.

Despite their reputation as belt-tighteners, carbs are an essential part of any effective diet. By eating the right carbs, you get a healthy load of appetite-sating fiber and insulin-incinerating carotenoids. So stay away from potatoes, white bread, semolina pasta, and rice. Instead, start eating sweet potatoes, whole wheat bread, whole wheat pasta, and quinoa. Or any of the 10 Healthiest Carbs That Wont Derail Your Six-Pack.

This rule is a common mandate of most diets. It goes like this: Eat 80 percent of what you normally would, wait 20 minutes, and see if youre still hungry. Chances are, you wont be. And just like that, youve slashed your total calorie intake by 20 percent.

By physically limiting how much food you can have at any given time, youre bound to eat less. If youre having trouble sticking to the 80 percent rule at home, consider putting all of your flatware in storage and purchasing a newer, smaller (shinier) set.

One cup of black coffee has about 5 calories. Load it up with cream and sugar, however, and that single cup is now 100 calories. If you cant stand the bitter taste of black coffee, try switching to a lighter roast (like the Veranda blend at Starbucks). Light roast coffee is naturally sweeterand more caffeinated. Or, you could try adding cinnamon: Swapping sugar for cinnamon in your morning Joe is just one of the 15 Best 60-Second Health Hacks Ever.

For the same reason that soda is bad (a lot of calories), alcohol is too. One beer has 150 calories. One glass of wine has 123 calories. An ounce-and-a-half of liquor (the amount in a typical cocktail) has 105 calories. Those add up.

That said, even the most stringent among us has a drink every now and then. Whenever possible, successful dieters opt for tequila over anything else. See, agave (the stuff tequila is distilled from) is full of agavins. And, according to the American Chemical Society, agavins can actually helppromote weight loss. Theres a reason its one of the Best Ways to Drink Alcohol without Gaining Weight.

Its true: Veggie burgers dont have as much as your typical beef patty. But by swapping out meat for chickpeas, youre missing out on omega-3s, which are known to speed up weight loss. However, good dieters do stick to one rule: They only eat grass-fed beef. This higher-quality meat contains nearly double the omega-3s than normal beef.

Just the like rich get richer and the poor get poorer, the fit get fitter. See, every pound of muscle on your body burns about six calories an hour. So, if youre positively jacked, you can torch calories just by sitting around and doing absolutely nothing. And isnt that the dream?

If youve been searching for a magical weight-loss elixir, stop: Its been in front of you all along. According to a study in theJournal of Clinical Endocrinology and Metabolism, drinking 17 ounces of water (thats about two cups) can increase metabolic rates up to 30 percent. Plus, water is a known appetite suppressant. And for ideas on what water to drink, consider trying the One Bottled Water Brand That Dwayne Johnson Drinks By the Gallon.

Most people consume the majority of their daily calories in the evening. But successful dieters consume the lions share at lunch. Its not rocket science: By consuming the bulk of your calories earlier in the day, you have more time throughout the day to burn those calories off.

When you eat out, you have no idea whats going into your food. By cooking at home, you know exactly whats going into your mealsand into your body. This is an easy way to steer clear of unwanted belly-building oils, salts, and sugars.

Whenever possible, cook with olive oil instead of butter. Butter is loaded with saturated fats (those are the bad ones) while olive oil is high in unsaturated fat, which can help you feeling fuller, longer.

Embarking on a weight-loss journey with a buddy works twofold. First, having a partner will motivate you to get started. And second, your buddy will help keep you on track. After all, if you fail in this situation, youre letting down more than just yourself. And for more ways to stay on track, learn the 20 Science-Backed Way to Motivate Yourself to Lose Weight.

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20 Weight-Loss Techniques Successful Dieters Share | Best Life

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Aug 1st, 2018 | Filed under Weight Loss

The app alone is great. I would totally recommend it. It’s simple and easy to use…….ONCE you get past the ads. I don’t mind ads. I get that that’s how you make the money for providing an app for free. But good lord…you have to wait for an ad to load, close it, wait for another ad to load, the close it. Now you’re at the app – you press start, all is well…but wait, you have to close another ad. Then they have this great list of resources to read to help you out…..but can only see like 3 sentences at a time because of this huge ad that you can’t close out of. It really makes you not want to read the stuff (which I haven’t)! I understand that you have a premium service. That’s great and once I’ve been able to use the app, if I really enjoy it, I’ll consider the premium service. However, dealing with these in-your-face ads that make using the app difficult just make me want to delete it. So if you can just deal with the ads…great app! But the ads do kinda make it annoying. There are other walking apps that have just small banner ads at the top or bottom which don’t interfere with the app itself.

Dear User! Thank you for your feedback! The ads help us keep your walking stay free. You can perfectly use the free version of our app. You can choose fitness level, track stats, read useful tips for free, too. With our premium membership, however, you are able to remove all ads and unlock 1000+ cool music mixes adjusting to your walking pace. Please share your feedback with us at support@redrockapps.com. We’ll be glad to assist with any additional questions you may have!

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Walking for Weight Loss on the App Store – itunes.apple.com

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Jun 18th, 2018 | Filed under Weight Loss

Your Indian diet chart can have all these foods in them!

Are you overwhelmed with all the fancy exotic diet plans? Then its time for you to follow something that suits you and your lifestyle. It is time to focus on an Indian Diet plan for weight loss. Because lets face it, although we think Indian meals are healthy there are a lot of loopholes. Therefore, instead of following a diet that is not suitable for you, try one that goes hand in hand with your eating habits.

We will give you insights on what is keeping you fat, the ratio of exercise and diet control you need to have. Plus an expert recommended month long weight loss diet chart plan for Indians.

Weight loss is not so difficult and by following the below weight loss diet tips, one can lose weight at ease. The key is to follow the tips diligently.

Skipping meals is never going to help you in weight loss. In fact, it will make you starve and you will end up eating something unhealthy that will further hamper your weight loss diet[1].

Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. For example, you can use lesser oil or bake thechicken instead of frying.[2]

Always make sure that you have enough healthy foods in store so that whenever your hunger pangs strike, you eat something healthy instead of the stored pastries or the pizza leftovers.

Whenever you are planning a meal make sure you have included all the important food groups like Proteins, Vitamins, Carbohydrates and Good fat. The goal is to follow a balanced diet.

This really works. This has to do with the psychology. According to a new research published in the Journal of the Association for Consumer Research, decreasing the plate sizes can help in reducing the amount of food consumed. Hence a smart and easy trick to eat lesser and lose weight. [1]

Heading towards a party? Eat something healthy and then go. This will let you be half-filled and hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks too.

3 Weight Loss Thumb rules for party Hoppers

Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be taken in moderation. While excess sugar may affect blood sugar levels, excess salt may cause water retention and these contribute to weight gain.

In order to make your meals more filling, you can add fruits and veggies to them. This is a way to twist your dishes in the most healthy manner.

Dont fall into the traps of restricted diet plans such as zero carb diet. Our body needs nutrients from each of the food groups. So cutting any of them out will only stop us from enjoying their benefits.

Most of the weight loss diet plans provided online or by certain nutritionists look at curing the symptom and not treating the root cause of weight issues.

Hence it is highly advised that you consult a trained professional on how to lose weight. Here is a start, you can consult one of Truweights nutritionist, absolutely FREE! Ask your doubts and get solutions.

Are you blaming your lazy lifestyle and lack of exercise? Planning to run or jog away from the weekend indulgence or a cheat on your diet chart to reduce weight? Or have you scheduled an hour-long yoga session to work off the guilt from the unhealthy addition to the otherwise healthy Indian diet?

Well, we have a surprise for you, research is out about how exercise is not the be all and end all of theweight loss.

Turns out, you cant outrun a bad diet! It will exact revenge on your belly and hips eventually.

You may scoff at this wisdom, but take the instance of beauty pageant winner MrsSheuli Bhatia. Her asthma made it difficult to work out hard but she was already enrolled in the Miss India International pageant.

Even she had thought that she could burn off a bad diet by light exercise. That is until she realised diet is what contributes to 70% of weight loss! Read her full weight loss story here.

Numerous studies on how to lose weight have now lifted the curtains on how much contribution does running on the treadmill till death has on weight loss versus diet chart to lose weight! Ok heres how it works.

Weight loss is believed to happen when energy spent (calorie-obsessed freaks call it burning calories) is more than the energy consumed (in the form of food, something tweaked in the Indian weight loss diet plan).

However, there are 3 components of energy expenditure

Research finds that BMR is responsible for 60 to 80% of energy expenditure, another 10% by digestion which leaves only 10 30% of energy or calorie burn by physical activity.

Hence exercise which has been revered as the solution for weight loss, only accounts for small changes in weight. We have an entire article dedicated to this age-old tussle backed with research. Read which should you prefer for weight loss, exercise or diet?

Hey, we are not negating the effect of exercise on health. Research finds that exercise helps reduce the risk of type-2 diabetes, stroke, cardiovascular conditions, blood pressure and other lifestyle ailments. So keep exercising, it is not going waste.

As highlighted in this detailed blog by Vox, avoiding high-fat foods; restricting calorie intake; regularly weighing, and moderate physical activity helps weight loss and eventually weight management too.

So have you been doing all this? If you arent and banking only on exercise then your weight loss will indeed be slow. Go get an Indian diet plan for weight loss from a nutritionist. Heres a free consultation on how to lose weight from one of Truweights nutritionists, all for free!

Bottom line: Exercise or physical activity only brings about SMALL changes in weight. Do not gloss or obsess or tailor a weight loss plan solely around exercise. In fact exercising has its own line of benefits on lifestyle conditions and hence important too! Rather get a diet chart for weight loss and stick to it

We still recommend these 8-minute complete body workout exercises to keep you in good health and to help reduce belly fat.

Practise this along with the expert recommended weight loss diet plan given below and you are sure to succeed!

Early morning: 1 fruit of your choice + 3-4 mixed seeds such as watermelon, flax, sesame, melon to name a few.

Breakfast: Open paneer sandwich with mint chutney / 2 idlis with sambhar / Akki roti with dill leaves and sambhar / 2 egg omelette with 2 whole grain bread slices / 2 multigrain mixed vegetable parathas + 1 glass of vegetable juice of your choice.

Mid-morning: 4 walnuts and 2 dates / Fruit of your choice/tender coconut water with malai

Pre-lunch: 1 plate of preferred salad with vinegar dressing. Recipe suggestion from blog

Lunch: 2 multigrain roti / 1 Katori red or brown rice + 1 bowl dal / pulses like rajma / Egg bhurji / non-veg subji + 1 bowl low-fat curd

Mid-evening: 1 glass of tea or coffee / 1 glass buttermilk

Snack: 1 fruit of your choice / 1 glass whey protein drink /1 bowl Sprouts bhel

Dinner: 1 bowl chicken gravy + 1 bowl rice / 2 multigrain rotis + salad + 1 bowl low-fat curd / 1 bowl vegetable dalia upma or 1 bowl millet vegetable upma + 1 bowl sambhar + 1 bowl of salad or soup

Post-dinner (if you are up late): 4-5 pieces of nuts/ 1 glass warm low-fat milk

Early morning: 10 ml wheatgrass juice + 5 to 6 almonds and walnuts

Breakfast: 2 medium vegetable uthappam with sambhar / 1 bowl vegetable dalia upma + chutney / 2 medium paneer, oats and ragi dosa with sambhar / 1 bowl fruit, flaxseed and oats porridge / 1 bowl red rice or brown rice pulse-mixed pongal + 1 bowl sambhar / 1 sprouted red rice poha + 1 glass vegetable juice of choice

Mid-morning: 1 glass Whey protein shake with milk / assorted fruit platter / Trail mix/Tender coconut juice with the malai.

Pre-lunch: 1 bowl minestrone soup with more veggies and less of pasta.

Lunch: 2 multigrain roti + 1 bowl vegetable subji / non-veg subji + 1 bowl boiled pulse chaat (rajma, chana, black chana, green moong etc) / 1 bowl red or brown rice + 1 bowl mixed vegetable subji + 1 vegetable egg omlette.

Snack: 2 multigrain flour khakras / 1 fruit of your choice + 1 cup green tea / Trail mix with mixed seeds.

Dinner: 1 bowl vegetable brown rice basmati chicken biryani/ vegetable pulao + 1 bowl vegetable raita + 1 bowl vegetable or chicken salad of choice / 1 bowl steamed red rice + 1 bowl mixed vegetable sambhar + 1 bowl non-veg / vegetable subji + 1 bowl salad of choice / 2 multigrain roti + 1 bowl mixed spiced dals / fish curry + 1 bowl curd.

Post-dinner (if you are up late): 1 glass of whey protein shake if missed during snack or simply a glass of warm milk.

Early morning: 10 Spirulina or green leafy veggie juice + 1 fruit of your choice

Breakfast: 1 bowl vegetable sprout poha with chutney / 3-4 dal paddu with sambhar / 2 oats idli + sambhar / 2 methi parantha with low-fat curd / 2 mixed vegetable adai uttapams + 1 bowl mixed veg sambhar.

Mid-morning: 1 fruit of your choice/fistful of Assorted nuts / 2 tbsp of trail mix

Pre-lunch: 1 bowl sprout salad of choice / 1 bowl mixed veggies chunky soup.

Lunch: 2 multigrain roti + 1 bowl veg or non-veg (seafood, fish, chicken) subji of choice + 1 bowl of thick dal / 1 bowl red rice + 1 bowl mixed vegetable sambhar + 1 bowl subji + 1 bowl low-fat curd

Snack: Til or peanut chikki with 1 cup spirulina and mixed veggie juice.

Dinner: 1 bowl fruit and veggie mixed salad of choice + 2 bran rotis (wheat roti or oat bran) + 1 bowl of non-veg subji / 1 bowl red rice or brown rice + 1 bowl dal + 1 bowl curd

Post-dinner (if you are up late): 1 glass of whey protein shake

Early morning: 10 ml Amla juice + 3-4 walnuts and almonds mix.

Breakfast: 2 medium dal paranthas (made from leftover dal if any) + 1 bowl low-fat curd / 2 Ragi veggies paddus with peanut chutney / 2 small and fluffy vegetable pancakes / 2 paranthas + 1 bowl vegetables raita / Paneer and vegetable rice bath (from leftover rice) + 1 bowl curd / 2 idlis with sambhar

Mid-morning: Amaranth seeds chikki / 3-4 dry fruits / 1 bowl cut fresh fruits of choice

Pre-lunch: 1 bowl sprout salad / 1 bowl grilled chicken or fish salad

Lunch: 1 bowl millet and dal khichdi + 1 bowl mixed vegetable kadhai / 2 multigrain roti + 1 bowl non-veg subji or egg bhurji +1 glass of spiced buttermilk / 2 vegetable millet uttapams + 1 bowl sambhar.

Snack: 1 cup spiced boiled corn or 1 corn on the cob + 1 cup coffee, tea or green tea/ 1 Fruit of choice / 1 glass whey protein drink

Dinner: 1 bowl vegetable and mixed seeds salad + 2 multigrain roti + 1 non-veg subji or dal of your choice / 1 bowl red or brown rice + 1 bowl mix veg sambhar + 1 egg bhurji.

Post-dinner (if you are up late): 1 glass warm milk.

Followed the weight loss tips and diet chart strictly but still not losing weight? You need to understand why your weight loss gets resistant!

Apart from following the above-generalized diet chart, for female audiences, here are a few bonus tips

Always remember, a well-balanced diet is not just for weight loss but it can also be a way to retain your beauty.

The food that we eat is source of vitamins and minerals that are quintessential for better skin and hair.

So when you are looking for a diet chart for female, you must know that it will be an added help for improving different skin and hair issues. A healthy diet chart for females is hence the key to glowing skin. [2]

Our Nutritionists after research debunked the most common couch-potato-no-exercise-hence-obese myth right there!

So what are these 5 and how to lose weight by fighting against them? Have a look at this video for clarity.

Remember when you are hungry but actually angry? There is a term for that called hangry! The anger is an emotional or mood specific response to hunger, something controlled by hormones.

So when hunger can make you angry, imagine what would be actually transpiring inside. Any Indian weight loss diet plan cashes in on this and makes you eat often to prevent hormone and enzyme spikes.

It is proven that hormones can either make you fat or even result in weight loss. Ever heard of leptin, ghrelin, stress hormone, thyroid hormones, insulin? Well, all these form a complex hormonal cocktail that greatly influences hunger, feeling of fullness, even fat storage pattern and places!

Sounds freaky, doesnt it? Well, the good part about it is, you could influence some of them (for example insulin, stress hormones etc.) with a good dieting chart. Look up interesting Indian weight loss diet recipes at the Truweight blog.

Miss them and you miss weight loss goals.So you thought that burger hurts your waistline by only helping you pile on the calories? Well, think again! Studies are abounding that find nutrients such as vitamin D, calcium, B-complex vitamins can influence your weighing scale readings.

Time to look at food in a more wholesome manner (like a healthy Indian diet) than just calories, cheese, butter, oil, fat etc!

What are toxins? Everything around us; be it the pollution, smoke, food colours, food additives, plastics etc are all toxins and one of the obesity causes.

Research finds that excess exposure to toxins make our body store it in small fat pockets. Yes, that is fat and toxins being stored in the body.

If you sleep less then your body tries to cope up with the related exhaustion in multiple ways. By increasing secretion of stress hormones, making you susceptible to infections among other things. The result, weight gain. Want to ? Try these exercises to sleep better.

Stress is like this enemy which weakens your body from all angles. Not only does it release hormones which result in fat storing but you tend to reach out to sugar and salt-laden foods to comfort yourself.

So even if youre on any Indian diet plan to lose weight, lack of sleep can still keep you fat. Read more about these 5 lesser known causes of obesity and how to tackle them here.

Please dont tell us that in your search for aweight loss diet plan you fell for all that gimmicks. Did you buy yourself those shiny No-Fat / Lose-Fat pills? If weight loss is still eluding you then you should gauge the effectiveness of these so-called magic pills.

Did you know, none of these companies selling these weight loss products has serious long-term studies on how to lose weight naturally?

Additionally, the limited research there is about these overnight weight loss ingredients finds subjects losing at best only a kilo. With no follow-up, those people would have fast regained that lost kilo making all this a lost cause.

We dont blame you, weight loss industry would be one of the biggest con industries. With so many myths and lies floating around, weight loss has become a marketing battleground.

We tried enlisting some common myths. Read all about the common weight loss myths and why are they so!

We applaud your commitment but dont get robbed blind. So if you have weight loss on mind, looking for a good weight loss diet and plan to join an establishment?

Then we strongly suggest you ask these 5 important questions before you join any weight loss clinic.

So there you go, a detailed Indian diet plan for weight loss, for all you weight loss and weight management enthusiasts there. We hope your search for the perfect answer and the perfect body ends here!

Recommended:

7 Days Diet Plan & Effective Tips to Reduce Belly Fat

10 Amazing Ways to Maintain a Balanced Diet Chart

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Indian Diet Plan Weight Loss | 4 Week Weight Loss Diet …

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Jun 6th, 2018 | Filed under Weight Loss

In the last few years a lot of diet gurus have tried to argue that calories dont count And to be honest I understand why. Its what we all want to hear!…

But to be blunt Its also the biggest lie in weight loss…

Ignore for a moment all the fancy weight loss theories youve heard. Some of them may be true. Some completely bogus. And others so weak they dont make a difference in your real results.

However there is one undeniable truth about weight loss…

This one thing may not be popular. But it MUST happen, no matter what the diet gurus pretend. Here it is

To lose weight you must eat below a certain threshold of calories.

Now, stick with me for a second, ok? I know youre probably thinking

How is this any different from what Ive already heard?…

Youll see in a moment why this is totally different. First…

Lets define a calorie…

Basically its a way of talking about the energy stored in the food you eat. Its also used to talk about the energy your body burns to live and to do whatever activities you do throughout your day.

Now I know this probably isnt going to be popular advice. However…

Even though you NEVER have to count a single calorie I just dont have a magic formula that allows you to eat as many calories as you want and still lose weight. And

If someone claims you can do that run as fast as you can in the opposite direction!

And second I said you need to eat below a certain threshold of food.

The trick is knowing what your level of calories is and getting below it. However…

You dont have to do it every day. Theres a simple strategy that allows you to stay below your personal threshold WITHOUT daily discipline, precise calorie counting, or giving up any of your favorite foods.

And using this simple strategy is what helps clean out your body even at the deepest level of your cells so that you can actually turn back the clock, look younger and feel more energy than folks half your age

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Eat – STOP – Eat

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Apr 12th, 2018 | Filed under Weight Loss

Best of 2017 App Best Hidden Gem AppBest Daily Helper App

Lose Weight in 30 Days is designed for you to lose weight in a fast and safe way. Not only does it have systematic workouts, but it also provides diet plans at your disposal. It is scientifically proven to help improve your health and fitness. Your workout and calorie data can be synchronized on Google Fit. Stick with the program, and your body will be more beautiful than ever before you know it.

The workout plan contains arm, butt, abdominal and leg workouts to help you lose your extra weight and shape your body. With animations and video guidance, you can make sure you use the right form during every exercise. There’s no equipment needed, so you can easily do your workouts at home or anywhere at any time.

You can track your weight loss progress in graphs and clearly count your calories. You can also set targets for self-encouragement. Since exercise intensity increases step-by-step, dont forget to take a break every three days so your body can adjust.

Features

– Track weight loss progress- Track burned calories- Low calorie diet plans- Animations and video guidance- Various workouts- Gradually increases exercise intensity

Best Weight Loss Apps Looking for lose weight app? Want to lose weight fast? No satisfied weight loss apps? No worry, here is the best lose weight app you can find to help you lose weight fast. Try it out now to lose weight fast, this lose weight app is not only good at workout but also is a good diet plan weight loss apps.

Workout at Home Take a few minutes a day to keep fit and lose weight with our workout at home. No equipment needed, just use your bodyweight to workout at home.

Weight Loss Apps Free for WomenHard to lose weight? This weight loss apps free for women is designed by expert, you can lose weight safe and fast with our weight loss apps free for women.

Female Fitness AppKeep fit and lose belly fat with workout for women. This female fitness app has professional lose belly fat workout and workout for women. All these lose belly fat workout and workout for women can be done anywhere at anytime.

Belly Fat BuringThis female fitness app has belly fat buring workouts, female workout, exercise for women. These belly fat buring workouts, female workout, exercise for women scientifically proven to improve health. Sweat with our female workout and exercise for women every day!

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Lose Weight in 30 Days – Android Apps on Google Play

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Mar 21st, 2018 | Filed under Weight Loss

#1 Paid App in Health & Fitness. FREE for a limited time!

iTrackBites is compatible with your current weight loss system (Smart, Plus, Classic and Calories). It can track using Food Score Values or Calories, exercises, and weight. It has huge food, restaurant, and barcode scanning databases.

Includes the Following Choose between Smart, Plus, Classic Plans or even use Calories Daily allowance calculators for all plans Simple daily log tracker with healthy checks Barcode scanner with 1,000,000+ UPCs Large Pocket Guide with accurate food items Large USDA Food Guide with accurate food & restaurants items Multi-add from all food guides for ease of tracking Add foods manually with unlimited food & exercise favorites Maintain list of favorite foods & exercise activities Free Online community to chat with others Weight Tracker plus Rewards & Milestone stickers Custom units (Lbs, Kgs, or Stones) Metric / Imperial Complete exercise / activity database Food Score & Activity Calculator for ALL plans Track Healthy Choices (fruits, veggies, milk, oil, liquid, protein, grains, vitamins) Daily notes support Decimal points support Online Email support for ALL customers of the app! https://itrackbites.com/help

PRO Premium Service Premium Online Food database with millions of items Premium Restaurant, Beer, and Snack guides Premium Recipe Builder – add recipes or group food items as a meal Automatic backup & sync across devices Export logs to your email

Don’t take our word for it! Check out the user reviews and ratings! Check out the app preview video! Check out the screen shots & see for yourself! Visit the iTrackBites website for help: https://itrackbites.com/help

Although the food and fitness score calculations used in iTrackBites may be fully compatible with other similar food score calculations, keep in mind that this app is not affiliated or endorsed by any weight loss company.

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iTrackBites: Smart Weight Loss – Android Apps on Google Play

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Mar 9th, 2018 | Filed under Weight Loss

Photo

For people with coronary heart disease, losing weight will not prolong life, a new study reports, but increasing physical activity will.

To their surprise, Norwegian researchers found that in some coronary heart disease patients those of normal weight weight loss actually increased the risk for death.

The study, in the Journal of the American College of Cardiology, included 3,307 patients followed for an average of 16 years. There were 1,493 deaths.

Lowering body mass index by more than 0.10 in a year was associated with a 30 percent increase in the risk for death, but only in those of normal weight at the start. Weight gain was not associated with mortality.

Compared to patients who were inactive, those who did 150 minutes of moderate exercise a week reduced their risk by 19 percent. Those who exercised more than that had a 36 percent reduction in mortality.

The lead author, Trine Moholdt, a research fellow at the Norwegian University of Science and Technology, said that this is an observational study and it is possible that people who lost weight were sicker than others, which might explain their increased mortality.

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For Heart Disease Patients, Think Exercise, Not Weight Loss …

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Mar 9th, 2018 | Filed under Weight Loss

We are dedicated to helping our patients lose weight and live healthier lives through dietary changes, exercise and health risk-factor reduction.

We offer two weight-loss programs for our patients, as well as a maintenance program once your weight-loss goals have been reached. We work with you to determine which is best for you at an initial information meeting.

This program is designed for individuals with a body mass index (BMI) of 30 or higher, or who need to lose more than 30 pounds.

The weight loss diet is made completely of HMR shakes, entrees and meal replacement products. The average weight loss is 50 to 60 pounds, though patients who follow this program may lose 100 pounds or more.

Participants receive a high level of support while they learn and practice new behaviors.

Learn how the program works

This program is intended for people who have to lose 30 pounds or less, or individuals who want a more moderate weight-loss plan that doesnt require medical supervision.

The daily diet plan includes HMR shakes and entrees, as well as fruits and vegetables. Participants weigh in weekly and attend support classes, but generally, ongoing medical supervision is not required.

The average weight loss in this program is 35 to 40 pounds, although many participants lose more. As in all our programs, long-term weight maintenance is emphasized.

Learn how the program works

Since its inception in 1987, the UC Irvine Health Weight Management Program has helped thousands of individuals lose weight and manage their health.

We are dedicated to helping you lose weight and live healthier through dietary changes and reducing your risk factors for disease.

We have two convenient locations to serve you: City Tower in Orange and Centerpointe in Irvine.

For more information, sign up for a free information session

A healthy body mass index (BMI) is between 18.5 and 24.9. If you’re unsure of your BMI, use the calculator below.

If your BMI is above the healthy range and you’d like to lose weight, call 949-824-8775 tosign up for a free information session to learn more about the Weight Management Program.

If you are interested in surgical or other methods of weight loss, visit UC Irvine Health Bariatric Surgery Services

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weight loss program – UC Irvine Health

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Feb 14th, 2018 | Filed under Weight Loss