Fat loss: Eat the right food at the right time

Every food we eat provides the body with a range of nutrients, which helps us stay healthy. And, if eaten in the right proportion according to one's body weight, age and gender it can also aid in weight loss.

What defines our body's composition is lean mass-muscle and free fat mass. So, to achieve fat loss, it is important to eat the right food at the right time.


To understand what food to eat at the right time, let's first understand the working of our bodies. The body's needs differ at different times of the day.

Morning: On waking up, your body has gone through a starvation period of no instant energy provided through food. The liver does carry enough glycogen but these reserves are used up extensively in the 10-12 hours fasting period through the night and thus, carbohydrate (glycogen) reserves are very low. Blood sugar levels are also low. Since carbohydrates are not readily available to support the body's primary need for energy, the body breaks muscle protein to obtain fuel for energy because protein is the second preferred source of energy in the absence of carbohydrates. And hence the muscle is in a breakdown phase (catabolic state) in the morning. Fat, the concentrated source of energy, is also being slowly metabolised. Keeping this in mind, one must eat on waking up.

One must eat within an hour of rising to arrest the muscle breakdown, and fuel the glycogen stores of the body. Include a quick and simple fast absorbing carbohydrate and a quick fast absorbing protein source with the right blend of good fats. A blend of simple carbohydrates like a fruit and some oatmeal will release sugars in the bloodstream. Protein sources like egg whites or whey protein are ideal to halt the catabolism of the muscles.


Mid morning: Blood sugar levels are recovering from the morning meal. Muscle is rebounding but the aim is to keep the metabolism of the body operational. This is the time when one is running around doing chores. Therefore, one needs to take care to not let the blood sugar levels drop. So, a mix blend of quick and slow absorbing carbohydrates and protein would do the trick here.

Milk contains both casein and whey. Casein is a slow absorbed protein, which releases amino acids - the building blocks of proteins very slowly in the body. Whey is a fast absorbing protein, which releases amino acids fast in the body. Milk also contains carbohydrates, which slowly convert the lactose into readily used energy source glucose. Simple carbohydrates like fruits can also be had at this meal.

The body should be well balanced at this time. But this is again the second largest meal of the day. Sustained energy is needed to allow one to sail through the afternoon activities. Very importantly, one needs to keep the muscle out from the possibility of going into the breakdown phase. Also, this meal will help in avoiding sugar cravings, which generally do occur in at mid afternoon as the sugar levels start to tumble.

Raspberry supplement may help you lose weight

Raspberry ketones can help you lose weight and boost levels of a metabolism-regulating hormone, a report has claimed.

  

Raspberry ketones are fragrant compounds that occur naturally in raspberries and other fruits. The compounds can boost levels of adiponectin hormone, which regulates metabolism. Higher levels of this hormone are associated with fewer fat stores, the Daily Mail reported. 

The ketones are normally used to give a fruity smell to cosmetics and foodstuffs but, because you only get between one and four milligram from every kilo of fresh fruit, a synthetic version is often used to get the same result.

And now these ketones are being sold online, in supplement form, as a slimming aid, the report said.  

Millions of Americans have become convinced of powers of raspberry ketones to ‘melt’ away fat after they were recommended by Dr. Mehmet Oz, a cardiothoracic surgeon featured on The Oprah Winfrey Show.

He said raspberry ketones are ‘the number-one miracle in a bottle to burn your fat’.

  

However, Ann Ashworth, a spokeswoman for the British Dietetic Association, urges caution, pointing out that the only published research into the effects of raspberry ketones on weight loss is small studies on mice. 

“Although this sounds very exciting, this evidence cannot be transferred to humans without further clinical trials,” she said.   

Fat loss: Eat the right food at the right time

Every food we eat provides the body with a range of nutrients, which helps us stay healthy. And, if eaten in the right proportion according to one's body weight, age and gender it can also aid in weight loss.

What defines our body's composition is lean mass-muscle and free fat mass. So, to achieve fat loss, it is important to eat the right food at the right time.


To understand what food to eat at the right time, let's first understand the working of our bodies. The body's needs differ at different times of the day.


Morning: On waking up, your body has gone through a starvation period of no instant energy provided through food. The liver does carry enough glycogen but these reserves are used up extensively in the 10-12 hours fasting period through the night and thus, carbohydrate (glycogen) reserves are very low. Blood sugar levels are also low. Since carbohydrates are not readily available to support the body's primary need for energy, the body breaks muscle protein to obtain fuel for energy because protein is the second preferred source of energy in the absence of carbohydrates. And hence the muscle is in a breakdown phase (catabolic state) in the morning. Fat, the concentrated source of energy, is also being slowly metabolised. Keeping this in mind, one must eat on waking up.


One must eat within an hour of rising to arrest the muscle breakdown, and fuel the glycogen stores of the body. Include a quick and simple fast absorbing carbohydrate and a quick fast absorbing protein source with the right blend of good fats. A blend of simple carbohydrates like a fruit and some oatmeal will release sugars in the bloodstream. Protein sources like egg whites or whey protein are ideal to halt the catabolism of the muscles.

Mid morning: Blood sugar levels are recovering from the morning meal. Muscle is rebounding but the aim is to keep the metabolism of the body operational. This is the time when one is running around doing chores. Therefore, one needs to take care to not let the blood sugar levels drop. So, a mix blend of quick and slow absorbing carbohydrates and protein would do the trick here.


Milk contains both casein and whey. Casein is a slow absorbed protein, which releases amino acids - the building blocks of proteins very slowly in the body. Whey is a fast absorbing protein, which releases amino acids fast in the body. Milk also contains carbohydrates, which slowly convert the lactose into readily used energy source glucose. Simple carbohydrates like fruits can also be had at this meal.

The body should be well balanced at this time. But this is again the second largest meal of the day. Sustained energy is needed to allow one to sail through the afternoon activities. Very importantly, one needs to keep the muscle out from the possibility of going into the breakdown phase. Also, this meal will help in avoiding sugar cravings, which generally do occur in at mid afternoon as the sugar levels start to tumble.

Why fitness is better than weight loss

Why do you exercise - only to lose weight or for fitness? If you're slim and lean, you don't have to pump iron - true or false? As long as I watch what I eat I am healthy, do you agree? Most people believe in these false and mythical 'facts'.

Fitness is a product of healthy diet and exercise, sleep and well being. 'Physical fitness is considered a measure of the body's ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations' as mentioned in Wikipedia, Fitness. Here is why fitness is a far better goal than weight loss in the long run.

Difference between Weight loss and Fitness

While all fitness does involve weight loss, all weight loss does not involve fitness. One can lose weight - the unhealthy way - through crash dieting, over-exercising, weight loss pills and several other, equally, harmful quack weight loss methods.


There is a finer point here: Unhealthy weight loss involves losing mostly muscle and a little bit of topical fat. Visceral fat, or fat that is stored internally around organs, does not budge with unhealthy weight loss practises. In fact, it increases manifold due to the starvation mode that you set off with unhealthy dieting.


Pursuing general fitness and well being, on the other hand, takes care of the harmful body fat, while giving you a healthier mind and body and, yes, burning, calories. Weight loss is about losing weight rapidly. Fitness is about healthy living and longevity.


Fitness is a combination of exercise, diet and rest. Weight loss is a short term routine of exercise, diet and rest.

When weight loss is your only target, you tend to ignore the other benefits of living a healthy life.

Importance of Fitness: To the Respiratory and Circulatory system

The easiest way to understand the impact of fitness is to look at what your body needs to live a long, ailment-free, healthy life. This state of being depends entirely on your body's systems, which in turn depend on organ, vessel and tissue health.


This brings us, first, to the respiratory and the circulatory systems.

You know the heart is a muscle that pumps blood and oxygen to the body. Exercise helps the heart in circulation of blood and oxygen. That means healthy skin, alertness and a healthy system. Similarly, a healthy diet, aids your circulatory and respiratory system by preventing thickening arterial walls and better blood circulation.


Importance of Fitness: To the Digestive system

When we are constipated or feeling bloated we look for a change in diet to relieve us from our discomfort. Even exercise can help you avoid digestive problems. Breathing, walking, and other physical activities can improve your digestive system.

A poor digestive system leads to a poor state of being. Quick weight loss ignores this fact of life. The result of crash dieting is usually the Irritable Bowel Syndrome, and plenty of abdominal fat the minute you stop crash dieting.

Instead, focusing on general fitness through balanced eating and exercise will give you a smoother digestive function.

Importance of Fitness: To the Lymphatic system

'The lymphatic system is a part of the circulatory system, comprising a network of conduits called lymphatic vessels that carry a clear fluid called lymph,' as mentioned on Wikipedia, Lymphatic system. A healthy lymphatic system reduces swelling, improves circulation, metabolism and flexibility. Stretching, strength training and aerobic exercises improve the Lymphatic system.

Importance of Fitness: To the Cardiovascular system

Enough research has proved, time and again, that pursuing fitness is the best way to achieve better cardiovascular health. This means that your cardiovascular system is able to function a lot better when you're fit, within your desired weight range, and live an active life with healthy eating.

The cardiovascular system is responsible for circulating oxygen to the body and important nutrients too. Opting for fitness, instead of quick weight loss, will help you avoid diseases related to the cardiovascular system like heart attack and stroke. Strength, stamina, agility also gets a boost with a well functioning cardiovascular system. Cardio exercises are the key to a functioning cardiovascular system.

Foods that don't let you slim down

Your diet staples could be sabotaging your efforts to slim down and denying you vitamins and minerals

Those low-fat, low-taste alternatives passed off as 'health foods' could, in fact, be costing you your health. It's easy to be misled with labels such as 'high fiber', and 'natural'. In reality, many so called 'healthy' foods contain high levels of fat, sugar and salt. Reading the ingredient list and nutrition facts column could help you choose the right items. Here's a round up of the things you consider good that may actually be bad:


Honey:
You think honey is healthier and more natural than sugar? You are wrong. Both contain similarly high levels of glucose. Because honey is denser, one tablespoon actually contains more calories than the same sized spoonful of granulated sugar. Eat too much honey and you'll gain just as much weight as you will gorging on other sweet stuff.


Low-fat salad dressing:
Scientists at Iowa State University, US, have found that low-fat dressing cancels out the goodness in salad. Conversely, using olive oil, or a little butter, boosted vitamin intake because fat helps your body absorb nutrients from vegetables more efficiently.


Breakfast cereals:
Studies show that people who eat cereal for breakfast tend to be slimmer than those who don't — but only if they're opting for a healthy brand. Choose the wrong box and you may as well start your day with a slice of cake, as some cereals are high in sugar and fat. The main ones to watch out for are your flavoured, chocolate and sugar-coated or frosted kids' ones. So always read the label. .


Skimmed milk:
Although guzzling whole milk has been demonised as a health no-no in recent years, research shows that it could be a better choice than its skimmed counterpart.

Whole milk only contains around 4 per cent fat per 100ml as opposed to the 20 per cent plus deemed to be in the 'high fat' category. Skimmed milk contains 0.1 per cent fat. So switching from whole to skimmed milk won't make a huge difference.

Skimmed milk is less nutritious because cream contains fatsoluble vitamins A, D, E and K. Research reveals that full-fat milk boosts metabolism and help you burn more calories, while also lowering the risk of heart disease.


Raw vegetables:
Cooking is believed to kill the vitamins and minerals, but studies have found the opposite. While cooking may destroy some (but not all) vitamin C, the process boosts the uptake of disease-fighting nutrients — antioxidants. A 2008 study found that vegetables such as carrots, spinach, mushrooms, asparagus, cabbage and peppers supply more antioxidants when cooked than when eaten raw. 


Diet drinks:
They seem like a straightforward way for soft drink lovers to cut calories but experts think diet drinks could actually scupper weight loss. While the artificial sweeteners in such drinks can convince the taste buds they're consuming sugar, the brain can't be tricked so easily. When it's denied the calories it's expecting, your body goes on a calorie hunt, making you feel hungry and eat more.  

5 secrets to maintain a steady weight

Now that you have reached your weight loss goal, we are sure you wouldn't want to slip down the slipper slope of weight gain again.

The real task of managing your weight lies ahead. So, what will be your plan of action? The most pivotal point to note here is that you have to make your weight loss a permanent one. For doing so, today, Dr. Sukhvinder Singh Saggu, Sr Consultant Laparoscopic, Gastro & Obesity surgeon at Fortis Jessa Ram Hospital, New Delhi, gives us his insights on the top 5 secrets for maintaining a steady weight.

Get exercise in unexpected ways. To maintain the ideal weight, for men and women, one needs to be active in their whole day. Ideally, it is recommended to burn at least 2000 calories per day for men & 1600 calories for women.

There are several ways to burn your calories. For example, if men and women wash their cars, an activity that takes at least 30 minutes, it easily burns approximately 300 calories. Similarly, instead of using elevators/lift, if they use stairs, they will burn upto 100 calories, and so on.

Don't try to be perfect. Maintaining weight or losing weight should not be a short duration target. It should be an on-going activity, which needs to be achieved slowly and in a steady manner. It should be pursued with the intent to learn, rather than the attitude that declares it as learned or perfect.

Keep fizzy drinks at bay as much as you can. Surely, soft drinks and other carbonated drinks need to be on check. If you are on your way to being a fit person and want to live your life healthier, then stay away from fizzy drinks as much as you can. Instead, go for home-made lemonade, fresh fruit juice or prepare your own ice tea. Carbonated, aerated drinks simply elevate the symptoms of diseases such as diabetes, arthritis, liver damage, heart ailments and even cancer to some extent.


Eat at proper intervals. If one wants to maintain his/her lost weight or intends to lose weight, then the most important point to keep in mind is to have food at proper regular intervals. Skipping any meal of the day, will not help one to lose weight, rather it creates problems. It is recommended to have 6 to 7 meals in a day but of small portions. The count is of calories, i.e. how much you consume in a day. The small portion of meal helps you digest food faster. And not to forget, eat a light dinner at least a couple of hours before sleeping to avoid acidity and other indigestion issues that indirectly affect weight management.


Do not forget your strength training routine. Not only does strength training give men and women a fit and toned body, but it also helps the joints and muscles work more efficiently against injuries. It makes joints and bones more flexible and strong, and increases stamina. It is ideally suggested that one should opt for strength training for at least three times a week. Strength train all parts of your body by targeting different body muscles on a daily basis. 

Ways to beat holiday weight gain

Just when you've finally managed to get your weight under control, boom comes the holiday season. We can't blame you for a li'l indulgence. We will tell you ways to get rid of the excess weight. All you have to have is focus and discipline. Happy Working Out!

The few weeks filled with holiday feasting and no work-out regime become a dire threat to your increasing waistline. Wellness expert Namita Jain says, "Most people find it very difficult to get back into their strict exercise and diet right after the holidays. But it is crucial to motivate yourself to exercise to get back into shape."


The hardest part about exercise is getting started. So, make your fitness programme fail-proof with this simple DIY guide.

Go easy:

It is important to start with a routine which is easier. Since getting back to strenuous working out is difficult, starting on a simpler one will boost your confidence. Start going to the gym four to five times a week and concentrate more on cardio than weights.


Innovate:

Try and bring fun elements to your work-out regime. Include rope jumps or hula hoop in between your work-out to make it interesting. If you find it boring to do the same exercises every day, change your routine. Take a walk, cycle or go for a swim.


Stress buster:
Stress plays a huge role in gaining weight during the holidays. Excess stress hormones in the body encourage the storage of fat. Find something that you enjoy doing. Practice yoga or meditation. If you find it difficult to gym for an hour or 45 minutes at a stretch, make your resolution more attainable by devoting just about half an hour daily.


Get enough sleep:
Sleep is a must. Sleep deprivation leads to several hormonal problems, one of them being weight gain. When you are tired, unhappy or dissatisfied, you tend to eat more and exercise less. Experts say that when you are not well rested, you don't want to move and that essentially leads to fewer calories burnt.


Eat healthy:
Foods that are loaded with carbohydrates are a major source of problem. Not only does it play havoc on your blood sugar level, but also produces insulin which triggers weight gain in your body. Jain says, "Include fibre in your diet. Fibre fills you up and helps you lose weight. Good choices are veggies, fruits, whole grain cereals, unpolished rice and whole grain bread."


Stay hydrated:
Drink at least eight glasses of water every day. Also consume high water content fruits like watermelon, oranges, pineapples, tomatoes and cucumber which help in the reduction of weight.   

A-Z of superfoods for weight loss

Take inspiration from this list of nutritious and delicious superfree foods and watch the pounds drop off without sacrificing on taste.

According to the British Nutrition Foundation, eating fruits and vegetables, which are low in energy density (i.e they provide fewer calories per gram) has been shown not to just help lose weight but also to keep it off long term.

This means you can eat as much of them as you fancy without having to weigh, count or measure them. Dr Jacquie Lavin, Head of Nutrition and Research at a slimming centre, reveals, "By filling one third of your plate with 'Superfree' foods (most fruit and vegetables) and making them your first choice between meals, you'll satisfy your appetite without feeling guilty and naturally limit your energy intake without counting a single calorie. It's a great way to enjoy a really healthy diet while making your weight loss easy."

Ais for apple, which contains slow-acting sugars to keep you fuller longer. Bis for blueberries, rich in healthy compounds, said to help prevent obesity. Cis for carrots. Natural sugars make them sweet. Cook whole before chopping. Dis for damsons that belong to the plum family and lower blood cholesterol levels. Eis for eggplant or aubergines, they contain dietary fibre, helping digestion. Fis for figs, which are high in cholesterol-lowering pectin and a source of calcium. Gis for grapes, said to do wonders for high blood pressure and cholesterol. His for Hubbard squash, great for healthy skin and good immunity. Iis for iceberg lettuce — its high water content makes it low in energy density. Jis for jalapeno peppers. Nutritious and spicy, they give zing to recipes. Kis for kiwi. Virtually fat-free and even richer in Vitamin C than oranges. Lis for leek. The Ancient Greeks and Romans said leeks were therapeutic.

Mis for melon, which contains an enzyme that reduces stress. Nis for nectarines. One large nectarine provides your whole day's Vitamin C. Ois for onions. Experts say just two or three a week can help your health. Pis for peppers, with three times the Vitamin C of citrus fruits. Qis for quince, related to apples and pears. Ris for raspberries. Ask your local vendor to get you some. Sis for strawberries. Absolutely jampacked with Vitamin C. Tis for tomatoes. The red colour comes from super healthy antioxidant lycopene. Uis for ugli fruit. Exotic hybrid of grapefruit, orange and tangerine. Vis for vine leaves. Fantastic source of iron to boost your energy levels. Wis for watercress. High in Vitamin B to improve mental function. Xis for Xigua (watermelon). Refreshing on a summer's day. Yis for yellow plums. All types of plums are packed with goodness. Zis for zucchini. They're 90% water and low in calories.

5 secrets to maintain a steady weight

Now that you have reached your weight loss goal, we are sure you wouldn't want to slip down the slipper slope of weight gain again.

The real task of managing your weight lies ahead. So, what will be your plan of action? The most pivotal point to note here is that you have to make your weight loss a permanent one. For doing so, today, Dr. Sukhvinder Singh Saggu, Sr Consultant Laparoscopic, Gastro & Obesity surgeon at Fortis Jessa Ram Hospital, New Delhi, gives us his insights on the top 5 secrets for maintaining a steady weight.

Get exercise in unexpected ways. To maintain the ideal weight, for men and women, one needs to be active in their whole day. Ideally, it is recommended to burn at least 2000 calories per day for men & 1600 calories for women.

There are several ways to burn your calories. For example, if men and women wash their cars, an activity that takes at least 30 minutes, it easily burns approximately 300 calories. Similarly, instead of using elevators/lift, if they use stairs, they will burn upto 100 calories, and so on.

Don't try to be perfect. Maintaining weight or losing weight should not be a short duration target. It should be an on-going activity, which needs to be achieved slowly and in a steady manner. It should be pursued with the intent to learn, rather than the attitude that declares it as learned or perfect.


Keep fizzy drinks at bay as much as you can. Surely, soft drinks and other carbonated drinks need to be on check. If you are on your way to being a fit person and want to live your life healthier, then stay away from fizzy drinks as much as you can. Instead, go for home-made lemonade, fresh fruit juice or prepare your own ice tea. Carbonated, aerated drinks simply elevate the symptoms of diseases such as diabetes, arthritis, liver damage, heart ailments and even cancer to some extent.

Eat at proper intervals. If one wants to maintain his/her lost weight or intends to lose weight, then the most important point to keep in mind is to have food at proper regular intervals. Skipping any meal of the day, will not help one to lose weight, rather it creates problems. It is recommended to have 6 to 7 meals in a day but of small portions. The count is of calories, i.e. how much you consume in a day. The small portion of meal helps you digest food faster. And not to forget, eat a light dinner at least a couple of hours before sleeping to avoid acidity and other indigestion issues that indirectly affect weight management.


Do not forget your strength training routine. Not only does strength training give men and women a fit and toned body, but it also helps the joints and muscles work more efficiently against injuries. It makes joints and bones more flexible and strong, and increases stamina. It is ideally suggested that one should opt for strength training for at least three times a week. Strength train all parts of your body by targeting different body muscles on a daily basis.     

5 secrets to maintain a steady weight

  

Now that you have reached your weight loss goal, we are sure you wouldn't want to slip down the slipper slope of weight gain again.

The real task of managing your weight lies ahead. So, what will be your plan of action? The most pivotal point to note here is that you have to make your weight loss a permanent one. For doing so, today, Dr. Sukhvinder Singh Saggu, Sr Consultant Laparoscopic, Gastro & Obesity surgeon at Fortis Jessa Ram Hospital, New Delhi, gives us his insights on the top 5 secrets for maintaining a steady weight.

Get exercise in unexpected ways. To maintain the ideal weight, for men and women, one needs to be active in their whole day. Ideally, it is recommended to burn at least 2000 calories per day for men & 1600 calories for women.

There are several ways to burn your calories. For example, if men and women wash their cars, an activity that takes at least 30 minutes, it easily burns approximately 300 calories. Similarly, instead of using elevators/lift, if they use stairs, they will burn upto 100 calories, and so on.

Don't try to be perfect. Maintaining weight or losing weight should not be a short duration target. It should be an on-going activity, which needs to be achieved slowly and in a steady manner. It should be pursued with the intent to learn, rather than the attitude that declares it as learned or perfect.

Keep fizzy drinks at bay as much as you can. Surely, soft drinks and other carbonated drinks need to be on check. If you are on your way to being a fit person and want to live your life healthier, then stay away from fizzy drinks as much as you can. Instead, go for home-made lemonade, fresh fruit juice or prepare your own ice tea. Carbonated, aerated drinks simply elevate the symptoms of diseases such as diabetes, arthritis, liver damage, heart ailments and even cancer to some extent.

Eat at proper intervals. If one wants to maintain his/her lost weight or intends to lose weight, then the most important point to keep in mind is to have food at proper regular intervals. Skipping any meal of the day, will not help one to lose weight, rather it creates problems. It is recommended to have 6 to 7 meals in a day but of small portions. The count is of calories, i.e. how much you consume in a day. The small portion of meal helps you digest food faster. And not to forget, eat a light dinner at least a couple of hours before sleeping to avoid acidity and other indigestion issues that indirectly affect weight management.


Do not forget your strength training routine. Not only does strength training give men and women a fit and toned body, but it also helps the joints and muscles work more efficiently against injuries. It makes joints and bones more flexible and strong, and increases stamina. It is ideally suggested that one should opt for strength training for at least three times a week. Strength train all parts of your body by targeting different body muscles on a daily basis.     

Ways to beat holiday weight gain

Just when you've finally managed to get your weight under control, boom comes the holiday season. We can't blame you for a li'l indulgence. We will tell you ways to get rid of the excess weight. All you have to have is focus and discipline. Happy Working Out!

The few weeks filled with holiday feasting and no work-out regime become a dire threat to your increasing waistline. Wellness expert Namita Jain says, "Most people find it very difficult to get back into their strict exercise and diet right after the holidays. But it is crucial to motivate yourself to exercise to get back into shape."


The hardest part about exercise is getting started. So, make your fitness programme fail-proof with this simple DIY guide.

Go easy
It is important to start with a routine which is easier. Since getting back to strenuous working out is difficult, starting on a simpler one will boost your confidence. Start going to the gym four to five times a week and concentrate more on cardio than weights.

Innovate
Try and bring fun elements to your work-out regime. Include rope jumps or hula hoop in between your work-out to make it interesting. If you find it boring to do the same exercises every day, change your routine. Take a walk, cycle or go for a swim.

Stress buster
Stress plays a huge role in gaining weight during the holidays. Excess stress hormones in the body encourage the storage of fat. Find something that you enjoy doing. Practice yoga or meditation. If you find it difficult to gym for an hour or 45 minutes at a stretch, make your resolution more attainable by devoting just about half an hour daily.

Get enough sleep
Sleep is a must. Sleep deprivation leads to several hormonal problems, one of them being weight gain. When you are tired, unhappy or dissatisfied, you tend to eat more and exercise less. Experts say that when you are not well rested, you don't want to move and that essentially leads to fewer calories burnt.

Eat healthy
Foods that are loaded with carbohydrates are a major source of problem. Not only does it play havoc on your blood sugar level, but also produces insulin which triggers weight gain in your body. Jain says, "Include fibre in your diet. Fibre fills you up and helps you lose weight. Good choices are veggies, fruits, whole grain cereals, unpolished rice and whole grain bread."

Stay hydrated
Drink at least eight glasses of water every day. Also consume high water content fruits like watermelon, oranges, pineapples, tomatoes and cucumber which help in the reduction of weight.   

A-Z of superfoods for weight loss

Take inspiration from this list of nutritious and delicious superfree foods and watch the pounds drop off without sacrificing on taste.

According to the British Nutrition Foundation, eating fruits and vegetables, which are low in energy density (i.e they provide fewer calories per gram) has been shown not to just help lose weight but also to keep it off long term.

This means you can eat as much of them as you fancy without having to weigh, count or measure them. Dr Jacquie Lavin, Head of Nutrition and Research at a slimming centre, reveals, "By filling one third of your plate with 'Superfree' foods (most fruit and vegetables) and making them your first choice between meals, you'll satisfy your appetite without feeling guilty and naturally limit your energy intake without counting a single calorie. It's a great way to enjoy a really healthy diet while making your weight loss easy."

Ais for apple, which contains slow-acting sugars to keep you fuller longer. Bis for blueberries, rich in healthy compounds, said to help prevent obesity. Cis for carrots. Natural sugars make them sweet. Cook whole before chopping. Dis for damsons that belong to the plum family and lower blood cholesterol levels. Eis for eggplant or aubergines, they contain dietary fibre, helping digestion. Fis for figs, which are high in cholesterol-lowering pectin and a source of calcium. Gis for grapes, said to do wonders for high blood pressure and cholesterol. His for Hubbard squash, great for healthy skin and good immunity. Iis for iceberg lettuce — its high water content makes it low in

energy density. Jis for jalapeno peppers. Nutritious and spicy, they give zing to recipes. Kis for kiwi. Virtually fat-free and even richer in Vitamin C than oranges. Lis for leek. The Ancient Greeks and Romans said leeks were therapeutic.


Mis for melon, which contains an enzyme that reduces stress. Nis for nectarines. One large nectarine provides your whole day's Vitamin C. Ois for onions. Experts say just two or three a week can help your health. Pis for peppers, with three times the Vitamin C of citrus fruits. Qis for quince, related to apples and pears. Ris for raspberries. Ask your local vendor to get you some. Sis for strawberries. Absolutely jampacked with Vitamin C. Tis for tomatoes. The red colour comes from super healthy antioxidant lycopene. Uis for ugli fruit. Exotic hybrid of grapefruit, orange and tangerine. Vis for vine leaves. Fantastic source of iron to boost your energy levels. Wis for watercress. High in Vitamin B to improve mental function. Xis for Xigua (watermelon). Refreshing on a summer's day. Yis for yellow plums. All types of plums are packed with goodness. Zis for zucchini. They're 90% water and low in calories.

Avoid these foods to avoid constipation

Constipation is an uncomfortable condition. Previously, we covered the foods that you must eat on a regular basis to tackle constipation.

On the other side of the healthy-unhealthy food spectrum, there are also some popular foods that you should avoid if you want to stay away from constipation. We give you 5 foods to exclude from your diet.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.
Bottomline: Processed food has less fiber hence they linger in your system causing discomfort.


Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.
Bottomline: Sugar may go straight to your thigh, but it can also be the cause of constipation.


Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.
Bottomline: Guess how long it takes to digest meat? No, you're wrong, it takes 90 hours to partially digest meat.


Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.
Bottomline: If you're addicted to caffeine, it's better to cut down and supplement it with food rich in fiber.


Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.
Bottomline: Fight your cravings and every time you feel tempted to order a round of French fries make sure you drink enough water and eat enough veggies before or after.

Raspberry supplement may help you lose weight

Raspberry ketones can help you lose weight and boost levels of a metabolism-regulating hormone, a report has claimed.

Raspberry ketones are fragrant compounds that occur naturally in raspberries and other fruits. The compounds can boost levels of adiponectin hormone, which regulates metabolism. Higher levels of this hormone are associated with fewer fat stores, the Daily Mail reported. 

The ketones are normally used to give a fruity smell to cosmetics and foodstuffs but, because you only get between one and four milligram from every kilo of fresh fruit, a synthetic version is often used to get the same result.

  

And now these ketones are being sold online, in supplement form, as a slimming aid, the report said. 

Millions of Americans have become convinced of powers of raspberry ketones to ‘melt’ away fat after they were recommended by Dr. Mehmet Oz, a cardiothoracic surgeon featured on The Oprah Winfrey Show.

He said raspberry ketones are ‘the number-one miracle in a bottle to burn your fat’. 

However, Ann Ashworth, a spokeswoman for the British Dietetic Association, urges caution, pointing out that the only published research into the effects of raspberry ketones on weight loss is small studies on mice.

“Although this sounds very exciting, this evidence cannot be transferred to humans without further clinical trials,” she said.   

Green coffee beans can make you thin

Scientists today reported striking new evidence that green, or unroasted, coffee beans can produce a substantial decrease in body weight in a relatively short period of time.

In the study Joe Vinson's team described how a group of overweight or obese people who consumed a few milligrams of ground green coffee beans each day lost about 10 per cent of their weight.

"Based on our results, taking multiple capsules of green coffee extract a day - while eating a low-fat, healthful diet and exercising regularly - appears to be a safe, effective, inexpensive way to lose weight," said Vinson, who is with the University of Scranton.

The study involved 16 overweight or obese people aged 22-26 years who took capsules of the extract or capsules containing a placebo, an inactive powder, for a total of 22 weeks. The subjects alternated between a low dose and a higher dose of the extract.

The low dose consisted of 700mg of the coffee extract, and the high dose was 1,050mg. It was a so-called "crossover" study in which people cycled through the two doses and the placebo, each for six weeks. Such studies have advantages because each person serves as his or her own "control," improving the chances of getting an accurate result.

All of the participants were monitored for their overall diet (calories, food eaten, etc.) and exercise over the study period. "Their calories, carbohydrates, fats and protein intake did not change during the study, nor did their exercise regimen change," Vinson said.

Participants lost an average of 7 kilos during the 22 weeks of the study. It included an average of a 10.5 per cent decrease in overall body weight and a 16 per cent decrease in body fat. Vinson noted that weight loss might have been significantly faster, except that participants received the placebo and the lower dose of green coffee extract for part of the study period.    

Foods that don't let you slim down

Your diet staples could be sabotaging your efforts to slim down and denying you vitamins and minerals

Those low-fat, low-taste alternatives passed off as 'health foods' could, in fact, be costing you your health. It's easy to be misled with labels such as 'high fiber', and 'natural'. In reality, many so called 'healthy' foods contain high levels of fat, sugar and salt. Reading the ingredient list and nutrition facts column could help you choose the right items. Here's a round up of the things you consider good that may actually be bad:

Honey:

You think honey is healthier and more natural than sugar? You are wrong. Both contain similarly high levels of glucose. Because honey is denser, one tablespoon actually contains more calories than the same sized spoonful of granulated sugar. Eat too much honey and you'll gain just as much weight as you will gorging on other sweet stuff.


Low-fat salad dressing:

Scientists at Iowa State University, US, have found that low-fat dressing cancels out the goodness in salad. Conversely, using olive oil, or a little butter, boosted vitamin intake because fat helps your body absorb nutrients from vegetables more efficiently.


Breakfast cereals:

Studies show that people who eat cereal for breakfast tend to be slimmer than those who don't — but only if they're opting for a healthy brand. Choose the wrong box and you may as well start your day with a slice of cake, as some cereals are high in sugar and fat. The main ones to watch out for are your flavoured, chocolate and sugar-coated or frosted kids' ones. So always read the label. .

Skimmed milk:

Although guzzling whole milk has been demonised as a health no-no in recent years, research shows that it could be a better choice than its skimmed counterpart.

Whole milk only contains around 4 per cent fat per 100ml as opposed to the 20 per cent plus deemed to be in the 'high fat' category. Skimmed milk contains 0.1 per cent fat. So switching from whole to skimmed milk won't make a huge difference.

Skimmed milk is less nutritious because cream contains fatsoluble vitamins A, D, E and K. Research reveals that full-fat milk boosts metabolism and help you burn more calories, while also lowering the risk of heart disease.


Raw vegetables:

Cooking is believed to kill the vitamins and minerals, but studies have found the opposite. While cooking may destroy some (but not all) vitamin C, the process boosts the uptake of disease-fighting nutrients — antioxidants. A 2008 study found that vegetables such as carrots, spinach, mushrooms, asparagus, cabbage and peppers supply more antioxidants when cooked than when eaten raw. 


Diet drinks:

They seem like a straightforward way for soft drink lovers to cut calories but experts think diet drinks could actually scupper weight loss. While the artificial sweeteners in such drinks can convince the taste buds they're consuming sugar, the brain can't be tricked so easily. When it's denied the calories it's expecting, your body goes on a calorie hunt, making you feel hungry and eat more.  

5 secrets to maintain a steady weight

Now that you have reached your weight loss goal, we are sure you wouldn't want to slip down the slipper slope of weight gain again.

The real task of managing your weight lies ahead. So, what will be your plan of action? The most pivotal point to note here is that you have to make your weight loss a permanent one. For doing so, today, Dr. Sukhvinder Singh Saggu, Sr Consultant Laparoscopic, Gastro & Obesity surgeon at Fortis Jessa Ram Hospital, New Delhi, gives us his insights on the top 5 secrets for maintaining a steady weight.

Get exercise in unexpected ways. To maintain the ideal weight, for men and women, one needs to be active in their whole day. Ideally, it is recommended to burn at least 2000 calories per day for men & 1600 calories for women.

There are several ways to burn your calories. For example, if men and women wash their cars, an activity that takes at least 30 minutes, it easily burns approximately 300 calories. Similarly, instead of using elevators/lift, if they use stairs, they will burn upto 100 calories, and so on.

Don't try to be perfect. Maintaining weight or losing weight should not be a short duration target. It should be an on-going activity, which needs to be achieved slowly and in a steady manner. It should be pursued with the intent to learn, rather than the attitude that declares it as learned or perfect.

Keep fizzy drinks at bay as much as you can. Surely, soft drinks and other carbonated drinks need to be on check. If you are on your way to being a fit person and want to live your life healthier, then stay away from fizzy drinks as much as you can. Instead, go for home-made lemonade, fresh fruit juice or prepare your own ice tea. Carbonated, aerated drinks simply elevate the symptoms of diseases such as diabetes, arthritis, liver damage, heart ailments and even cancer to some extent.

Eat at proper intervals. If one wants to maintain his/her lost weight or intends to lose weight, then the most important point to keep in mind is to have food at proper regular intervals. Skipping any meal of the day, will not help one to lose weight, rather it creates problems. It is recommended to have 6 to 7 meals in a day but of small portions. The count is of calories, i.e. how much you consume in a day. The small portion of meal helps you digest food faster. And not to forget, eat a light dinner at least a couple of hours before sleeping to avoid acidity and other indigestion issues that indirectly affect weight management.

Do not forget your strength training routine. Not only does strength training give men and women a fit and toned body, but it also helps the joints and muscles work more efficiently against injuries. It makes joints and bones more flexible and strong, and increases stamina. It is ideally suggested that one should opt for strength training for at least three times a week. Strength train all parts of your body by targeting different body muscles on a daily basis.     

How often should you eat?

In our race to be the biggest loser, most of us go after different diets. The trusted and age-old three-meals-a-day concept works for some, while others swear by the new-age eight-meals-a-day. Most of us have been brought up on the notion that having untimely in-between meal snacks, is one of the major causes of weight gain. Of late, however, a number of trainers, nutritionists and dieticians have come up with the 'six-to-eight-meals-a-day' plan. And many Bollywood actors and actresses claim that following such diets have made them the biggest losers. They believe that in-between snacks help them stay slim and this regular intake also boosts metabolism. However, there are health gurus and trainers who believe that eating too many meals may just work against you and increase your weight. Read on to find out what the experts have to say...

Eat six to eight meals a day

Eat to burn! This can be one of the easiest and most reliable ways to ensure fat loss. Digestion itself is a calorie-burning activity. For every calorie you ingest, your body uses some to burn what you are eating. The question is, how do you make this wonderful feature of your body work for you? This is the essential principle behind the practice of frequent eating where eating at shorter intervals (six to eight meals a day or more!) enables your body to use more calories to aid digestion. When you constantly provide fuel to your body, it means you are also tickling your body to work. Keep working, keep burning. This is called the thermogenic effect of food and it is not only an incredibly smart way of losing weight, it also helps you increase your BMR (Basal Metabolic Rate).


I like to call this the Internal Workout — because by continually making it work for digestion, you're giving your body a workout. And while you may not be able to see the furious digestive activity going on in your body at any point in time, trust me, your body is working way harder than if you eat at longer intervals (three-to-four meals a day).
- says Pooja Makhija, Consulting Nutritionist and Clinical Dietitian


More meals means less stored fat

Eating six to eight meals a day rather than three, is better because it boosts metabolism, controls blood sugar levels and helps in weight management. Consuming three meals increases the likelihood that one will start an exercise regime with a low blood sugar level. For instance, if we eat lunch around noon, generally our second meal of the day, we would not have much energy for an optimal, calorie-burning workout in the evening.


On the other hand, if we follow a six-meal-a-day plan and have a small meal around noon and another meal around 3 pm, our blood sugar level would be more stable, providing us with more energy for our workout. Cortisol, a hormone, breaks down body fat. However, if we eat a large, high-calorie meal, cortisol is produced in large quantities, but transports the fat from under the skin to deep within the abdominal cavity. This increases the risk of chronic diseases including abdominal obesity, heart disease and diabetes. Incorporating a six-meal-a-day plan into one's routine decreases the magnitude of cortisol production.

Eating within 30 minutes of every exercise session enables our muscles to maximally replenish the glucose we used during the workout. Consuming another meal two hours after the post-workout meal further enhances post-exercise recovery and replenishment.


Eating every three-to-four hours can ward off hunger and prevent binges that lead to weight gain. It also maintains metabolism and can help regulate proper digestion to prevent gastrointestinal discomfort.