Category: Weight loss

How to Lose Weight Fast Without Pills and Exercise

How to Lose Weight Fast

If you have ruled out exercise from your weight loss plan, then you are only left with diet as the method to lose weight. At the same time, resorting to pills is not what you would want to do. So making changes to your diet and lifestyle is the only option you are left with. Remember, it has to become your lifestyle itself, else the chances of you gaining all the weight back are very high.

Breakfast
The quickest way to lose weight is to have breakfast everyday. It is not for nothing that breakfast is called the most important meal of the day. Breakfast is a meal, which one has after about 8 hours of ‘fasting’, post dinner. Having a healthy breakfast is one of the natural ways to increase metabolism. A healthy breakfast will help to kick-start metabolism in the morning. Research has established the fact that having a healthy breakfast helps to lose about 4 pounds without exercise or without dieting. Isn’t that a better way to natural weight loss?

Meals
The most effective way to lose weight is to divide your three big meals into six small meals. Having small meals is one of the best ways to lose weight. There is a 10% increase in metabolism after meals for a period of 3 hours after a meal. Therefore, eating at regular intervals will keep metabolism on the higher side and ensure you do not snack in between meals which will help to keep junk food out. The best diet plan to lose weight will vary from person to person. You will have to take your daily activity into consideration. If you have a sedentary lifestyle, then the number of calories required everyday will be lesser than someone who has an active life.

Portion Control
An important point in any kind of weight loss program is to create a calorie deficit. Only when calorie deficit is created does the body use stored fat, which, in turn, helps in achieving weight loss. It is best not to cut down on any food item but have all of them in limited quantities. With portion control, you will have to ensure your food plate has carbohydrates, proteins and fats in it. If you miss out on any one of these nutrients, you will find it very difficult to achieve the intended weight loss.

Meal Timings
Along with what you eat, when you eat also has an important role to play when one wants to lose weight. It is best to have a daily schedule of your meals in place. Stick to the timings as far as possible. An important point to remember is to avoid eating anything about 2 hours before you hit the sack. Eating just before bedtime is often the cause of weight gain which you will want to avoid at any cost.

Green Tea
Green tea is known for being rich in antioxidants. However, for people who want to lose weight, it is the fat burning ability, which will be of interest to them. Drinking two to three cups of green tea through the day will aid in the weight loss process. It is important to note that green tea should not be substituted for any meal.

Water
One of the ways to lose significant weight in a short time is by drinking sufficient quantities of water all through the day. It is said that a person should consume at least 8 to 12 glasses of water everyday but a little more than this won’t hurt. However, this count of water should not include milk, aerated drinks, tea or coffee, etc., which you consume all through the day. If possible, you may want to stick to drinking ice-cold water as drinking cold water helps to increase metabolism and burn more calories in the process.

Fiber
For losing weight fast without pills and exercise, make sure you increase your fiber intake. Make sure you have whole grain foods like whole wheat bread, brown rice, etc. At the same time, increase the quantity of fruits and vegetables in your diet. This will ensure you do not overload your body with excess empty calories. When you are hungry in between the meals, turn to carrots, cucumbers, celery, etc., to fill up your stomach. This will give you fiber and prevent empty calories from making their way to your stomach.

Fat
People often skip fat from their diet in their bid to lose weight. However, this does not help in the weight loss process. In fact, it makes the process far more difficult. Therefore, including healthy fats in your diet in right quantities is necessary. Remember, good fats and limited quantities is what I stress upon.

Carbohydrates
Complex carbohydrates have to be a part of your diet. It is the simple carbohydrates, which you will have to avoid. Include whole wheat, brown rice, bran, etc. in your diet for the same. Eating complex carbohydrates will ensure you do not feel hungry often and do not end up binging on the unhealthy, fattening junk food items.

Proteins
If you want to lose weight fast without pills or surgery then proteins have to be a part of your diet. Proteins help in increasing metabolism which, in turn, helps you to lose weight fast. Make legumes and pulses a part of your regular diet. If you like eating meat then stick to eating lean, white meat. If you are fond of chicken and turkey, then chicken or turkey breast without skin is the best bet. For fish eaters, there are a number of oily fish that you can include in your diet.

The measures mentioned in this article are simple and easy to follow. At the same time, remember, if you take to exercising, then you will be able to lose weight faster and have long-lasting results as well. Make healthy eating and exercise a way of life to prevent any weight accumulation in the future.

How to Lose Weight When You Have a Sedentary Job

We have seen a drastic change in the way we work during the last three decades. The nature of work in offices has changed from manual and skilled jobs to sedentary jobs that require one to sit at their workstations for approximately 8 hours a day or 40 hours a week. It involves very little movement within the work premises as work needs to be done in computerized offices where even the slightest communication with colleagues and friends can be made over email or an in-house chatting system. Before you realize it, your body starts showing off flab in the most undesirable areas of your body. Common health problems such as cardiovascular diseases are the most logical outcomes of such a lifestyle. Here are tips to start moving and get into a good shape even as you continue with your sedentary job.

As You Wake Up…

As you start your day, try to drink a glass of warm water with a teaspoon full of honey and lemon juice. Honey and lemon itself do not burn any fats, but this combination acts as energy boosters right in the morning.
I suggest that you should go in for some physical activity for a minimum of time of 30 to 40 minutes before you head out for work. You may choose vigorous exercises like a swimming, a game of squash or tennis. If however, you wish to opt for lighter activities, then go in for brisk walk of minimum 3 km on a flat road surface or walk uphill for the prescribed number of minutes. Alternately, you may try options such as biking on flat or uphill paths, a workout at a gym, a power yoga session or an aerobic class.
Never skip your breakfast as it is a booster of energy that you need to pull through the day. Remember the age-old proverb.. ‘Breakfast like a King, Lunch like a Prince and Dinner like a Pauper’. Skipping breakfast only makes you more hungry at the mid of the day when you suddenly start getting food cravings for lack of sufficient energy. Take a healthy breakfast of milk and cereals, eggs, fruits and juices. Let your breakfast be the largest meal of your day.

Going to Work

If your office is in close vicinity, then there is nothing wrong in walking your way up to your workplace. For an office which is easily commutable, there is nothing shameful in using your bike instead of your car as a mode of transport.
Once you reach your office, you might get tempted to use the elevators to reach your office floor. As far as possible, avoid using these modern means. If your workstation is located on higher floors then you might alight from the elevator at least 5 to 6 floors prior to your floor and walk up rest of the floors. Use the common stairwell from your office premises to access your own workstation.
During work, you might be tempted to talk with your colleagues and friends. Avoid using emails, in-house chatting facility and smses as a means for communicating with your colleagues. Instead get up and walk to you colleague’s workstation.
You may perform some physical exercises while sitting at your workstation too. e.g., exercises of legs and thighs.
For health reasons, it is necessary to consume small portions of meals throughout the day instead of a single large meal. These meals may be carried along by you to your office. Some popular meals for consuming in office include:
A fruit dish with assorted fruits and with no artificial flavoring
A salad dish with mixed vegetable of your choice
A glass of fresh fruit juice or coconut water
A box of trail meal
A sprouted meal with seasoning of lemon juice and herbs.
A small box of 100 gm roasted brown chickpeas.
All these foods should be consumed in small bowl portions only. Make sure to drink plenty of water along with each meal. Avoid consuming sugary foods, fried food and over spicy foods like pickles.
Consume your midday lunches at fixed time as it boosts your metabolism and improves your digestion process. I stress on consuming a square meal inclusive of sufficient quantity of proteins, carbohydrates, fiber and little of fats. But remember, that your midday meal should be smaller than your breakfast.
Post lunch, it is suggested that you engage in some physical activity like a light workout in the gym, a brisk walk around your office for 10 to 15 minutes or you might just walk up and down the staircase a couple of times. Remember, do not head for your workstation immediately after your meal.
If you need to talk on the phone for long hours during your work, then avoid sitting in one place. Instead you may pace the office floor while talking on the phone.

Going Back Home

Just as the day had started, you can either walk your way back home or ride your bike. Use some time to shop for your groceries and vegetables at this time. Remember, even a simple activity of pushing a shopping cart down the supermarket aisle helps you burn calories.
Finally, end the day with the smallest meal of the day… your dinner.

You need to create a mental state to adhere to all the rules of physical activity and perfect diet that you set for yourself. Your mind may always tell you to go on with your diet and activity plan, but times may come when your body might feel lazy and tempted to back out. You need to exercise some self-control in this case. And yes, there is nothing wrong in treating yourself to some sweets when you have some cravings. Losing weight during sedentary job never sounded this easy right?

Losing Weight After Pregnancy

Pregnancy and childbirth are among the most treasured moments of a woman’s life. But after giving birth, most women get so busy with the baby that they forget to notice the changes in their body size and looks. There are many, who start crash dieting, once they realize that there is no significant decrease in their body weight or appearance, even after childbirth. This is not at all advisable, unless you are guided by expert dietitians and nutritionists. It is always better to be patient and achieve your goal, through healthy methods. It may take some time, but don’t lose heart, you can make it happen with determination and willpower.

Some women are lucky, as they lose weight naturally, within two to three months of childbirth. But this does not happen to everyone, who may find it difficult to lose weight after pregnancy. So once you make up your mind to lose weight and achieve the pre-pregnancy body weight, then you must make consistent efforts to reach the goal.

Breastfeeding and Weight Loss After Pregnancy

The relation between breastfeeding and postpartum weight loss is one of the much-debated topics. However, breastfeeding is said to cause weight loss after childbirth. This has been proved by various studies. It is said that breastfeeding burns calories (around 500 calories a day) and may lead to weight loss. You can continue breastfeeding the baby, as long as you deem fit. Studies show that breastfeeding for six months and more is beneficial for losing pregnancy weight. But, this does not mean that breastfeeding alone will be sufficient for losing weight.

You must reduce your calorie intake and exercise regularly. Breastfeeding is also good for shrinking of the uterus, after childbirth. If you are really keen on postpartum weight loss, then get enough sleep. Deprivation of sleep is one of the causes for women retaining their pregnancy weight. Another golden rule is to reduce stress, which can cause release of hormones like cortisol that can result in weight gain.

Exercise for Postpartum Weight Loss

If you want to lose weight after giving birth, exercise is a must. However, you cannot start exercising soon after childbirth. You must wait for some time to regain your health. After that, start with simple exercises and gradually incorporate the strenuous ones. It is said that those who have had normal vaginal delivery may start with simple exercises, after two to three weeks of childbirth, whereas those who have undergone C-section must wait for at least three months for the same. This is only a general view and you must seek the opinion of your doctor, before starting exercising. If you can, contact a postpartum exercise specialist, who can guide you in this matter. Otherwise try gentle yoga poses, kegel exercises, pelvic tilts, leg slides and walking, as and when your doctor permits. Apart from helping you in losing weight after pregnancy, exercising is also beneficial for warding of postpartum depression and for relieving stress.

Diet Changes After Pregnancy

Diet control is one of the ways to lose weight. However, crash dieting right after childbirth is not at all advisable. You must have nutritious food after giving birth, for faster healing and recovery. Controlling the diet during this time may adversely affect the milk supply in nursing mothers. Another negative effect is the release of toxins (from the stored fat), into the bloodstream. So, wait at least for a couple of months, before you start controlling your calorie intake, so as to lose weight after pregnancy. It will be better to seek the advice of your doctor, before doing so. You may adopt a diet which is high in nutrition, but low in fat and calories. It is said that nursing mothers need a minimum of 2000 calories per day. Never skip meals, especially breakfast. You may eat frequent smaller meals rather than three heavy ones. Include milk, yogurt, lean meat, fish, lots of fruits, whole grains and vegetables in your diet and start simple exercises. A fiber-rich diet is good to make you feel ‘full’ and thus hinder the cravings for fatty food. Drink at least eight to ten glasses of fluids, daily. Avoid foods high in sugar content and junk food. Keep in mind that losing more than 1.5 pounds a week is considered unhealthy.

If you are a nursing mother, in search of the best ways to lose weight after pregnancy, then you have to understand that there is no single method, which can help you in this task. You have to incorporate many factors, like diet control, exercise and lifestyle changes for losing weight after pregnancy. But don’t overdo things, as that will affect you negatively. While crash diets are not good for the health of nursing moms and babies, strenuous exercises can also produce ill-effects. So it is always better to consult a dietitian and qualified trainer for a perfect diet and an exercise program.

Best Ways to Help your Spouse Lose Weight

weight loss

Weight gain is a delicate issue and needs to be handled with a lot of tact and sensitivity. If your spouse’s weight is becoming a cause of concern for you, then talk to him about your concern. Put your views in front of your partner, and let him know that you are getting worried about his health. Tell him that you want to find the cause behind his sudden weight gain, so that you can work on a solution together. Offer help and encouragement, instead of criticism and judgment. Tell your partner that you are with him, all the way, when he makes the decision to lose weight. Here are a few ways in which you can support your partner in his endeavor.

Be Considerate and Supportive
Instead of confronting your partner or telling him that he has let himself go, tell him that his health is starting to get you really worried. Do not accuse him of being lazy. Tell him that being overweight can cause him problems in the future, and that if he is willing to work on the issue, he will have your full support. Keep assuring him that you love him, and want to see him as healthy and happy as possible, and keep giving him motivation to lose weight.

Avoid Constant Nagging
After your partner has decided to lose weight, don’t continuously keep nagging him. Everybody gets bored of following routines, and can do with a break once in a while. If he has been sincerely working on his weight reduction, then once in a while, let him have his favorite dish without you breathing down his neck, about the calories he is accumulating.

Make Working Out a Fun Activity
Working out doesn’t necessarily mean going to the gym, and sweating it out with an iPod plugged in your ears. Do things together, like trekking, hiking, joining a dance class, going for a walk, playing a sport, etc. Remember to play to work out, and not to win the game! Early morning, late evening and/ or after-dinner walks are easy ways to shrug off inertia and get fit. Doing things together will also give you the chance to spend some quality time with each other, which will help your relationship.

Make Changes in the Kitchen
Starting a diet shouldn’t imply giving up on your favorite foods and dishes. Try to substitute the fattening ingredients with suitable non-fat substitutes whenever possible, so that your spouse can enjoy his favorite dishes without piling on the pounds. Try SugerFree or Splenda instead of the normal sugar, non-fat chicken broth instead of butter, try baking or steaming foodstuffs instead of frying. Subtle changes will preserve the taste of the dish, while making it healthier for your spouse.

Address the Root Cause of the Issue
Sometimes, there may be medical conditions causing weight gain, and your partner cannot help himself from putting on weight, and may be equally baffled. Ask your partner if he is OK with getting himself a check up. If not, try finding out the reason. Coax him to consult the doctor. Get blood tests done. Weight gain can be the result of any number of physical or mental health issues, and finding the exact cause of the problem, will put you in a better position to find a solution for it.

Stock Up on Healthy Foods
Instead of stocking up with cakes, puddings, chocolates, fries, Cheetos, and other comfort foods, stock up on fresh fruits and healthy snacks. Get the seasonal fruits, so that your spouse finds an apple in the kitchen to munch on instead of fries. Incorporate leafy vegetables in your cooking as often as possible.

Do Your Bit for Your Spouse
When you know that your spouse is on a diet, do not eat tempting foods in front of him. If you are really craving comfort food, eat it in office or on your way back. Eating things that your spouse isn’t allowed to, in front of him, is not going to help him in any way. It will just make your partner angry with you, and weaken his resolve of going through with the diet and exercising. Help your partner as much as you can, in any small way that you can think of.

Avoid Eating Out
Eating out means you cannot have low cal versions of your favorite dishes, which quite defeats the purpose of dieting. When you eat at home, you can monitor the ingredients that go into your dishes and make them healthier. Eating out less will also help in curbing down unnecessary expenditure. Eat at home, eat together, and avoid watching T.V. while having meals. You tend to put on less weight when you watch what you are eating.

Provide Encouragement During Setbacks
When your spouse suffers a setback, don’t pounce on him. Compliment him on his progress so far. Tell him that you have confidence in him, that you believe he can stick to the diet and exercise and beat the fat. Keep the positive reinforcement and motivation flowing, and keep egging your partner on. Do not make rude comments or make him feel like he is good for nothing. Be gentle and considerate to help your spouse get back on track.

Lead by Example
If you and your spouse have decided that you’ll are going to work out together, then don’t skip sessions or walks because you don’t need to lose weight. Similarly, if you are attending a function, don’t pile your plate high with food that your partner is supposed to stay off. Try to eat what your spouse is eating, to show him that you’re really in this with him. You promised “for better or for worse”, right? Giving up on tempting food once in a while is hardly the worst thing.

Your spouse needs to know that you love him in spite of the weight he or she has put on. You have to reassure your partner that your love for him is not dependent on his physical appearance. It is going to be a long journey, and your spouse will appreciate your every little effort and gesture, specially the sacrifices you don’t really have to make. Be there, give hugs, kisses, compliments, and encouragement liberally and both of you will be stronger and closer as a couple, when you win this battle together.