1. Eat 5 times a day …
Start with breakfast. The more you eat for breakfast, the less food you will want to eat at night. Please, don’t skip this meal as you’ll end up devouring everything in sight for the rest of the day. You don’t need to gobble up 5 large meals, just 3 meals of a sensible size and 2 delicious yet low calorie snacks. Eat sensibly so your body doesn’t crave for food. If you treat your body right it won’t demand for more attention!
Read these 5 Tips on Eating More Often and Losing Weight … for more.
2. Drink water …
No, you don’t have to fill up like a tub, but ensure that you drink 8 to 10 glasses of water every day. Don’t substitute for juice. Your body should always be hydrated. Your kidneys will thank you as it can easily flush out the waste. With adequate water intake your body will be able to metabolize fat more effectively. And if you have a glass of water 10-15 minutes prior to your meal, you will feel full once you start eating. Another fun fact, did you know that you can lose 62 calories by drinking ice cold water? But it’s better to drink it between meals or before meals, so that your food gets digested properly
3. Use weights …
Needless to say, exercise is crucial to weight loss. You can’t expect to sit on the couch all day, sip water and lose weight. Join a good gym that lets you work with weights. It will help you build muscle and your metabolism rate will increase. You’ll soon see the fat come off and in its place muscle will develop.
4. Read between the lines …
Food and drink products are all out to get you. They scream ‘Buy me! Buy me!’. It could be ‘fat free’ but it could still have a lot of calories. You need to analyze the nutrition label on the cover. The number one example of this is sodas. Find out what’s good for you and what isn’t. Knowing in advance can help you stay away from products that are calorie-enriched. Oh, and when shopping for groceries, avoid the aisles with cookies, frozen pizzas and ice-cream – it’s not the best place to test your will-power.
5. Don’t punish yourself …
Go easy on yourself at least one day in a week. If you begin to dislike your diet then there’s something wrong. Find a diet that suits your body type and your lifestyle.
You will definitely see results with these 7 fastest ways to lose weight. If you’re motivated enough to stick to the regime, you’ll get there faster than ever! Stay committed!
I can’t wait to hear from you about your weight-loss experience, guys! And if you know other great ways to loose weight, please share them in the comments, I’d love to hear how you tackle the weight problem!
6. Keep a journal …
It helps to document what you eat. This way you can keep track and evaluate your eating habits at the end of each week. Ask your dietician to look at your journal and suggest improvement points. I found it helpful to measure myself with a meter every morning. Every time I skipped dinner, my waist was a little bit smaller – and that’s what gave me the strength to get my appetite under control. Check out 12 Tips on How to Keep a Food Journal … for the ideas.
7.Use smaller plates in dark colors …
The hotel industry has changed the way we look at food. Today a regular burger can feed an elephant. Well, almost! Check your portions the next time you dine out. You don’t need to finish every morsel. So, what you should do is ask your waiter to put half of your meal into a doggy bag before it even makes to the table. This way you will not be tempted and you will feel full eating less. And you will have something for breakfast too!
When eating at home, it’s better to get rid of the huge plates you usually use. Substitute them with small ones – when food starts to fall off, you’ll know it’s enough. Try to get these new plates in dark colors. Dark blue will be your best choice since it’s the #1 color that fights off the appetite (just look at the picture above, I already can’t even think about food). Avoid red, orange and yellow in your dining area – they are the ones making your appetite go sky high! (Think McDonalds’ logo and you’ll do fine – do you think the colors they use were random?)
Wednesday, December 2, 2009
Tuesday, August 18, 2009
Prefered Diabetes Diet
Diet plays a significant role in controlling the diabetes. The diabetic diet may be used alone or else in combination with insulin doses or with oral hypoglycemic drugs. Main objective of diabetic diet is to maintain ideal body weight, by providing adequate nutrition along with normal blood sugar levels in blood. The diet plan for a diabetic is based on height, weight, age, sex, physical activity and nature of diabetes. While planning diet, the dietician has to consider complications such as high blood pressure, high cholesterol levels.
With respect to the above factors, a dietician will assess calories to be given, like scheming the carbohydrates, proteins, fats, type of carbohydrate, amount of fiber and so on.
Exchange meal plan is a diet program which balances the amount of carbohydrate that we intake per day. Glucose is a sugar released from carbohydrate so, if we want to control blood sugar we have to limit the consumption of simple carbohydrate. Carbohydrate foods are given as value per portion, known as the exchange. This plan helps us to decide on the type of food to be taken, the amount of food and also the time to eat. You can plan for more flexible meals as you get more knowledge about the diet for a diabetic, may be like the counting carbohydrate meal plan or constant carbohydrate. But there is no common diet that works for everyone. Nor is there any particular diet that works perfectly for any diabetic over a long period. While planning diabetes diet we should adhere to certain important factors,certain things to be followed in this regard are as under:
1.Fiber should be at least 1.4 oz / day
2.Instead of 3 heavy meals, we should go for 4-5 small mid intervals
3.Replace bakery products and fast foods by simple whole cooked cereals, and don't eat carbohydrates 2 hours before bedtime
4.Consume fresh fruit and vegetables at least 5 exchange/ day
Diabetics always need to take care of their diet and also about the food they eat. Care has to be taken because all foods contain not only carbohydrate, but also some energy value. Protein and fat available in the food are converted to glucose in the body. This glucose has some effect on the blood sugar level, which has to be taken care of. Furthermore, you needn’t have to eat only the bland boring diet. Instead, you can eat more fruits, vegetables and whole grains. All it means is that you need to select foods that are high in nutrition and low in calories.
I am sure that if you follow the above you would control your sugar level.....
With respect to the above factors, a dietician will assess calories to be given, like scheming the carbohydrates, proteins, fats, type of carbohydrate, amount of fiber and so on.
Exchange meal plan is a diet program which balances the amount of carbohydrate that we intake per day. Glucose is a sugar released from carbohydrate so, if we want to control blood sugar we have to limit the consumption of simple carbohydrate. Carbohydrate foods are given as value per portion, known as the exchange. This plan helps us to decide on the type of food to be taken, the amount of food and also the time to eat. You can plan for more flexible meals as you get more knowledge about the diet for a diabetic, may be like the counting carbohydrate meal plan or constant carbohydrate. But there is no common diet that works for everyone. Nor is there any particular diet that works perfectly for any diabetic over a long period. While planning diabetes diet we should adhere to certain important factors,certain things to be followed in this regard are as under:
1.Fiber should be at least 1.4 oz / day
2.Instead of 3 heavy meals, we should go for 4-5 small mid intervals
3.Replace bakery products and fast foods by simple whole cooked cereals, and don't eat carbohydrates 2 hours before bedtime
4.Consume fresh fruit and vegetables at least 5 exchange/ day
Diabetics always need to take care of their diet and also about the food they eat. Care has to be taken because all foods contain not only carbohydrate, but also some energy value. Protein and fat available in the food are converted to glucose in the body. This glucose has some effect on the blood sugar level, which has to be taken care of. Furthermore, you needn’t have to eat only the bland boring diet. Instead, you can eat more fruits, vegetables and whole grains. All it means is that you need to select foods that are high in nutrition and low in calories.
I am sure that if you follow the above you would control your sugar level.....
Wednesday, July 29, 2009
Weight loss diet chart for obese females
Female weight 66 kg height 5.3 inch
Diet chart for above mentioned stats.
Note: Ideal body weight should be around 58 kg.
Thus some amount of restriction is essential for above so that you can lead a healthy lifestyle. Over weight can hinder our physical activity and can lead to serious health problems later in life. Hence weight loss involves a combination of healthy eating, exercise and stress free lifestyle.
A weight loss diet chart will help you in understanding which foods are good for health, which foods need to be avoided and how much to eat.
Your diet should consist of fiber which will provide bulk to your diet. It should also consist of vitamins and minerals that can properly utilize the fat consumed.
Regular exercise is very much necessary. Drink lots of water so that the food gets digested effectively.
Weight loss is a gradual phenomenon. Be patient and make realistic goals. There should be a discipline while following the diet chart for weight loss.
Certain points that need to be considered for weight loss are:
1.Have 4 to 6 small meals and snacks everyday rather than 3 large meals. This will help you in controlling your hunger and the nutrients are also utilized effectively.
2.Plan your diet chart in advance. Hasty and incomplete planning can make you confused and can increase the temptation towards fatty and junk foods.
3.Chew your food properly as this can help you in reducing weight.
4.Plan your food items effectively. Include whole grain cereals, pulses, legumes, vegetables, fruits and water in your everyday diet.
5.Avoid fatty foods or high caloric foods. Avoid sugary foods, pastries and sweets.
6.Include large amounts of fruits and vegetables.
Make sure you eat a total of 5 fruits and vegetables per day.
The diet chart is just a plan.
A sample diet chart that can be beneficial in losing weight is:
1.Early morning - a cup of skimmed milk without sugar
2.Breakfast - whole bread with low fat spread, cereal mixture, a glass of fruit juice
3.Mid morning - one raw vegetable like carrot or cucumber.
4.Lunch - A bowl of clear soups without cream added. Wheat pancakes with mixed vegetables that are boiled or baked, low fat yogurt, a small bowl of brown rice with pulse preparation. One fruit.
5.Early evening - Sprouted salad
6.Late evening - Protein powder mixed in a cup of skimmed milk and crackers.
7.Dinner - Wheat pancakes with lean meat preparation or legume preparation, a bowl of green salad, low fat yogurt.
I hope this would be helpful for the above mentioned stats.....
Diet chart for above mentioned stats.
Note: Ideal body weight should be around 58 kg.
Thus some amount of restriction is essential for above so that you can lead a healthy lifestyle. Over weight can hinder our physical activity and can lead to serious health problems later in life. Hence weight loss involves a combination of healthy eating, exercise and stress free lifestyle.
A weight loss diet chart will help you in understanding which foods are good for health, which foods need to be avoided and how much to eat.
Your diet should consist of fiber which will provide bulk to your diet. It should also consist of vitamins and minerals that can properly utilize the fat consumed.
Regular exercise is very much necessary. Drink lots of water so that the food gets digested effectively.
Weight loss is a gradual phenomenon. Be patient and make realistic goals. There should be a discipline while following the diet chart for weight loss.
Certain points that need to be considered for weight loss are:
1.Have 4 to 6 small meals and snacks everyday rather than 3 large meals. This will help you in controlling your hunger and the nutrients are also utilized effectively.
2.Plan your diet chart in advance. Hasty and incomplete planning can make you confused and can increase the temptation towards fatty and junk foods.
3.Chew your food properly as this can help you in reducing weight.
4.Plan your food items effectively. Include whole grain cereals, pulses, legumes, vegetables, fruits and water in your everyday diet.
5.Avoid fatty foods or high caloric foods. Avoid sugary foods, pastries and sweets.
6.Include large amounts of fruits and vegetables.
Make sure you eat a total of 5 fruits and vegetables per day.
The diet chart is just a plan.
A sample diet chart that can be beneficial in losing weight is:
1.Early morning - a cup of skimmed milk without sugar
2.Breakfast - whole bread with low fat spread, cereal mixture, a glass of fruit juice
3.Mid morning - one raw vegetable like carrot or cucumber.
4.Lunch - A bowl of clear soups without cream added. Wheat pancakes with mixed vegetables that are boiled or baked, low fat yogurt, a small bowl of brown rice with pulse preparation. One fruit.
5.Early evening - Sprouted salad
6.Late evening - Protein powder mixed in a cup of skimmed milk and crackers.
7.Dinner - Wheat pancakes with lean meat preparation or legume preparation, a bowl of green salad, low fat yogurt.
I hope this would be helpful for the above mentioned stats.....
Cool Summer Diets
These are cool summer diets for healthy people..follow this and see the difference
1.Watermelon - Watermelon has more than 80 percent water, so this summer fruit is an excellent way to satisfy your thirst and keep you hydrated during summers
2.Grilled salads - Use grilled summer vegetables to prepare a variety of dishes like grilled vegetable pitas, grilled vegetable and fresh herb pasta or ricotta or frittatas and grilled vegetable and reduced calorie cheese salads.
3.Grilled vegetables - Keep your refrigerator stocked with a plate of prepared grilled peppers, grilled onions, carrots, zucchini, garlic, eggplant, celery and asparagus. The antioxidant properties present in these summer vegetables can help to minimize skin damage caused due to sun exposure during summer days.
4.Chilled soups - Chilled soups are great appetizers to start your meal. Choose chilled soups like cucumber-dill or gazpacho which are loaded with crunchy vegetables. Moreover soups also account to your total fluid intake and thus can help you stay hydrated.
5.Whole grain salads - Whole grain salads like tabouli and wheat berry are also excellent summer choices.
6.Vegetable salads - Like chilled soups, salads are also great way to kick start your meals. Almost all the salads need minimum preparation time and are considered healthy, quick meals provided you don’t load them with heavy dressings. Remember the more the number of fresh vegetables in the diet the healthier you will be during summer.
7.Bean and sprout salads - Toss some beans or sprouts along with sliced or diced vegetables and fruits to increase the protein content of the salads.
8.Herbs and low calorie dressings - Choose fresh herbs from your garden and low fat dressings for your salad like basil, parsley, saga, dill, thyme, mint, lemon juice and vinegar instead of heavy fat dressings.
9.Vegetable cheese salads - Toss some reduced calorie cheese chunks in your chopped vegetables to increase the calcium as well as protein content of the salads.
10. Low fat drinks - Generally we tend to drink sweetened and creamy coffees, teas, sodas and smoothies in summer to such an extent that we forget about the calories we take in. Remember, any liquid will only help to quench your thirst and not your hunger. So choose wisely –orange dream float, root beer and ice skim latte are some good choices.
11.Fruit based desserts - Forget your creamy heavy desserts, instead satisfy your ferocious sweet tooth with healthy fruit based desserts. Low calorie desserts like dark frozen sweet cherries, frozen grapes, chocolate covered frozen banana, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low fat fresh fruit ice creams and grilled banana sundaes made from low fat ice creams are also some good summer food choices. Try low fat fresh fruit yogurts and low fat fresh fruit custards for protein and calcium in your diet. Get your vitamin A and lycopene dose from tomato sauce, tomatoes, ketchups, papaya and peppers. Save the apples, bananas and oranges for the fall, instead satiate your appetite on a variety of fresh summer fruits like different berries and melons. Try different summer vegetables like zucchini, greens, tomatoes, pea pods and beets which are not only super nutritious but also low in calories.
12.Mangoes - This fruit is available only in summers and is loaded with beta carotene, vitamin C and fiber. Berries are tasty, tangy and convenient little summer fruits which can be easily blended with yogurts and smoothies. Spinach and other summer greens like kale, romaine lettuce, bok choy are some other healthy food choices. Cottage cheese can be a prudent substitute for yogurt and regular cheese. Cottage cheese like the other two is loaded with proteins and calcium.
13.Cool cucumber - Cucumber is rightly called cool as it is about 20% naturally cooler than other vegetables. A chilled or fresh cucumber slice in your salads or vegetables can be truly refreshing.
14.Walnuts - Try to include a small handful of healthy nuts including walnuts. Walnuts are a good source of heart healthy omega-3 fatty acids. Oats - Oats are rich in fiber and also provide a good amount of proteins. They can be an excellent choice for your morning cereals. Whole cereals, grains and its products - Ditch the refined ones and go for the whole options.
15.Beans and legumes - Substitute animal protein (mainly red meats) with beans. This change can not only add fiber to your diet but also help lower total calories, cholesterol and saturated fat from your diet. Greasy and fried foods can actually increase the thermal effect of your system causing discomfort. So summer is the best time to avoid junk and fried foods.
16. Fish - Fish is an excellent source of healthy omega-3 fatty acids. Go for grilled or broiled fish instead of fried fish. Carrots are rich in vitamin A and heart and skin healthy carotenoids. Especially great for your eyes. Red, orange and yellow vegetables like pumpkin, butternut squash, potatoes, sweet potatoes and peppers are loaded with vitamin A and vitamin C, vital antioxidants.
17.Water - Lastly nothing can be as refreshing and satisfying as a glass of water on a hot summer day. Keep yourself well hydrated.
I Hope you see the difference in your weight after following these steps....
1.Watermelon - Watermelon has more than 80 percent water, so this summer fruit is an excellent way to satisfy your thirst and keep you hydrated during summers
2.Grilled salads - Use grilled summer vegetables to prepare a variety of dishes like grilled vegetable pitas, grilled vegetable and fresh herb pasta or ricotta or frittatas and grilled vegetable and reduced calorie cheese salads.
3.Grilled vegetables - Keep your refrigerator stocked with a plate of prepared grilled peppers, grilled onions, carrots, zucchini, garlic, eggplant, celery and asparagus. The antioxidant properties present in these summer vegetables can help to minimize skin damage caused due to sun exposure during summer days.
4.Chilled soups - Chilled soups are great appetizers to start your meal. Choose chilled soups like cucumber-dill or gazpacho which are loaded with crunchy vegetables. Moreover soups also account to your total fluid intake and thus can help you stay hydrated.
5.Whole grain salads - Whole grain salads like tabouli and wheat berry are also excellent summer choices.
6.Vegetable salads - Like chilled soups, salads are also great way to kick start your meals. Almost all the salads need minimum preparation time and are considered healthy, quick meals provided you don’t load them with heavy dressings. Remember the more the number of fresh vegetables in the diet the healthier you will be during summer.
7.Bean and sprout salads - Toss some beans or sprouts along with sliced or diced vegetables and fruits to increase the protein content of the salads.
8.Herbs and low calorie dressings - Choose fresh herbs from your garden and low fat dressings for your salad like basil, parsley, saga, dill, thyme, mint, lemon juice and vinegar instead of heavy fat dressings.
9.Vegetable cheese salads - Toss some reduced calorie cheese chunks in your chopped vegetables to increase the calcium as well as protein content of the salads.
10. Low fat drinks - Generally we tend to drink sweetened and creamy coffees, teas, sodas and smoothies in summer to such an extent that we forget about the calories we take in. Remember, any liquid will only help to quench your thirst and not your hunger. So choose wisely –orange dream float, root beer and ice skim latte are some good choices.
11.Fruit based desserts - Forget your creamy heavy desserts, instead satisfy your ferocious sweet tooth with healthy fruit based desserts. Low calorie desserts like dark frozen sweet cherries, frozen grapes, chocolate covered frozen banana, grilled blackberries with white peaches and honey, grilled pineapple with pecans and rum, low fat fresh fruit ice creams and grilled banana sundaes made from low fat ice creams are also some good summer food choices. Try low fat fresh fruit yogurts and low fat fresh fruit custards for protein and calcium in your diet. Get your vitamin A and lycopene dose from tomato sauce, tomatoes, ketchups, papaya and peppers. Save the apples, bananas and oranges for the fall, instead satiate your appetite on a variety of fresh summer fruits like different berries and melons. Try different summer vegetables like zucchini, greens, tomatoes, pea pods and beets which are not only super nutritious but also low in calories.
12.Mangoes - This fruit is available only in summers and is loaded with beta carotene, vitamin C and fiber. Berries are tasty, tangy and convenient little summer fruits which can be easily blended with yogurts and smoothies. Spinach and other summer greens like kale, romaine lettuce, bok choy are some other healthy food choices. Cottage cheese can be a prudent substitute for yogurt and regular cheese. Cottage cheese like the other two is loaded with proteins and calcium.
13.Cool cucumber - Cucumber is rightly called cool as it is about 20% naturally cooler than other vegetables. A chilled or fresh cucumber slice in your salads or vegetables can be truly refreshing.
14.Walnuts - Try to include a small handful of healthy nuts including walnuts. Walnuts are a good source of heart healthy omega-3 fatty acids. Oats - Oats are rich in fiber and also provide a good amount of proteins. They can be an excellent choice for your morning cereals. Whole cereals, grains and its products - Ditch the refined ones and go for the whole options.
15.Beans and legumes - Substitute animal protein (mainly red meats) with beans. This change can not only add fiber to your diet but also help lower total calories, cholesterol and saturated fat from your diet. Greasy and fried foods can actually increase the thermal effect of your system causing discomfort. So summer is the best time to avoid junk and fried foods.
16. Fish - Fish is an excellent source of healthy omega-3 fatty acids. Go for grilled or broiled fish instead of fried fish. Carrots are rich in vitamin A and heart and skin healthy carotenoids. Especially great for your eyes. Red, orange and yellow vegetables like pumpkin, butternut squash, potatoes, sweet potatoes and peppers are loaded with vitamin A and vitamin C, vital antioxidants.
17.Water - Lastly nothing can be as refreshing and satisfying as a glass of water on a hot summer day. Keep yourself well hydrated.
I Hope you see the difference in your weight after following these steps....
Tuesday, July 28, 2009
Perfect "Weight" according to height
As per Your Height your ideal body should not be more than 47-48 kg. That means you need to lose the extra 17-18 kg which you have gained. Don’t aim to lose all this weight in a time span of just 30 days. It might be possible but it is not advisable. Try to lose 1kg per week that makes to 4 kg per month. Remember weigh loss is a gradual process where diet and exercise goes hand in hand, stress on any one aspect will lead you no where, leaving you with a feeling of discouragement.
Tips to lose weight –
• Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.
• Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
• Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
• Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
• Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
• The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
• Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
• Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism
Tips to lose weight –
• Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.
• Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
• Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
• Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
• Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
• The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
• Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
• Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism
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