With the increasing incidence of obesity, weight loss is perhaps the one thing every person is aiming for. But not many know how that is supposed to be done (dieting and workouts are not the only way after all)! And surprisingly, the weight loss industry is full of myths. These myths are one of the reasons why some people are moving backwards in terms of their weight loss goals. However, there are some science-backed weight loss tips which can improve the efficiency of your efforts and speed up the process for you. Yes, some simple weight loss tips can help you reach your goal much faster and that too, the healthy way. Sounds too good to be true, doesn’t it? Well, surprisingly, it is not! Experts have come up with some simple yet effective weight loss tips which can help you shed those extra pounds the healthy way.
Here are 7 surprising weight loss tips which will help you speed up your way to weight loss, and that too, without compromising on your health.
1. Drink water before your meals
People say that water induces weight loss but do not know how to drink water for weight loss. Some people keep drinking water throughout the day thinking that it won’t add calories and will induce a sense of fullness as well. However, this results in bloating and water retention. This in turn can add water weight to your body. Water is a zero calorie drink which makes you feel full without adding any calories to your body. Therefore, you must drink a glass of water before your meals so that you eat lesser than how much you usually eat. This way your overall calorie intake is reduced and it induces weight loss.
2. Drink green tea after meals and black coffee before workouts
The weight-loss benefits of green tea are known to all but not many people know how beneficial black coffee is. Green tea boosts your metabolism and so does black coffee. Green tea prevents fat storage and black coffee boosts the rate at which the body burns fat. Therefore, green tea should be consumed after meals and black tea before workouts. Both these beverages contain caffeine, which again is known for its ability to burn fat.
3. Cook food in coconut oil
While most people prefer to cook food in vegetable oil or purified butter (ghee), the healthiest oil for weight loss is coconut oil. Coconut oil is considered as the healthiest variety of oils and for a good reason. The special fats in this oil are metabolized in a different way. They boost body metabolism by 120 calories each day and lower your appetite by 256 calories in a day. Keep in mind that it is not about adding coconut oil over your food; it is about cooking food in coconut oil.
4. Use smaller plates
This may sound inconvenient; you might end up spilling food around. But trust us, using smaller plates for eating food is a very effective way of cutting down on your calorie intake. When you use smaller plates, you will take less food on your plate. When you take lesser food on your plat, psychologically you avoid refilling your plate very often. Over time, this ritual will help you cut down on your calorie intake and eventually, you lose weight.
5. Keep healthy food in your pantry
Snacking is the one thing which contributes to weight gain. But there are ways of making this a healthy affair. Keep healthy foods in your pantry; avoid buying cookies for snacking. Instead go for peanuts, walnuts and almonds. These healthy snacks prevent you from bingeing on unhealthy snacks.
6. Chew your food slowly
Chewing slowly helps your mind register that you have eaten enough. Also, this helps your body produce the hormones linked to weight loss. This effect is more relevant if you opt for healthy foods.
7. Eat spicy foods
Research shows that spicy foods boost your metabolism. Capsaicin, a compound in cayenne pepper boosts your metabolism and curbs your appetite as well. Another good reason to add more pepper to your food!
4 Simple Tips To Achieve Your Weight Loss Goals And A Healthy Living
Health is wealth! But in the today’s world where everyone is so occupied with work do we actually pay attention to our lifestyle. Well! Not really. After all, what does it actually take to lead a healthy lifestyle? A healthy lifestyle is extremely important as it helps to improve your health and well-being. There are a lot many different things that you can do to live a healthy lifestyle. These include eating healthy and nutritious foods, being physically active, maintaining a healthy weight, adequate sleep and managing your stress. A healthy lifestyle is not just about eating wholesome meals and regular physical exercise. There is much more to that. It is also about your physical, mental, emotional and spiritual well-being. Health expert Luke Coutinho in his recent Instagram post talks about keeping life simple and healthy.
Top 4 simple and effective tips for better overall health:
1. Clean balanced meals
Eating balanced and healthy meals is extremely essential for a healthy lifestyle. Your meals should include healthy foods like vegetables, fruits, nuts and seeds, dairy products, whole grains, healthy fats, and omega-3 fatty acids. Also, you should avoid unhealthy foods like red and processed meats, high-calorie foods, sugar-sweetened beverages, trans fat, and excessive sodium. A healthy diet will be beneficial for your overall health and keep you away from chronic diseases.
2. Some movement
Movement is a key to a healthy life. Some sort of physical activity is very necessary. Not just few times a week but everyday. Exercising daily can boost your overall health in many ways. It can help increase your life span, lower the risk of diseases like diabetes and high blood pressure, help you develop strong bones, and manage your weight. For this, you can simply especially for close distances, choose walking or cycling over driving or taking transportation. You can climb the stairs instead of taking the elevator. You can pick up simple exercises that are easy to do at home or outside that you enjoy. For instance, Zumba, aerobics, running, swimming or may be playing your favourite sport.
3. Adequate sleep
You might ignore this one but sleep is very important. It helps your body to heal and rest, so you must not ignore on your sleep. Lack of sleep may lead to poor health outcomes like obesity, diabetes, and even certain heart diseases. Continued lack of sleep can lead to a weak immune system and make you more prone to cold and the flu.
You can do some simple things to ensure that you sleep better at night. You can avoid caffeine and nicotine close to bedtime. Also, avoid eating heavy meals before bedtime. Physical exercise can also help you sleep better at night. But avoid strenuous workouts close to bedtime.
Though it is difficult to avoid stress in today’s world. But simple measures can always be taken to reduce stress. As stress again could lead to high blood sugar levels, hypertension and can even affect your heart. So practice some deep breathing exercises, meditation and yoga to manage stress. Also, try reaching out to friends, family and relatives quite often. This will help you remain positive and happy all the time.
Facing Digestion Issues? This Quick After-Meal Mix Can Help You!
Has it been long since digestive issues have been interfering with your health? Poor digestion is undoubtedly a sign of poor health and there is something that you must do about it . We have previously spoken about different kinds of foods that can help improve digestion. In this article, we will talk about an after-meal digestive mix suggested by lifestyle coach Luke Coutinho. This digestive mix consists of simple ingredients which can be easily found in Indian households. This after-meal digestive needs 5 ingredients, namely fennel seeds, sesame seeds, chopped almonds, flax, and ajwain. All these foods are popular for their benefits on digestive health.
Here are some benefits of Luke Coutinho’s after-meal digestive mix:
1. Fennel seeds: Fennel seeds are commonly consumed after meals. Many restaurants provide fennel seeds after food. Fennel seeds are highly popular for their digestive benefits. They can also help in getting relief from flatulence, painful periods, boosting metabolism, regulating blood sugar and improving hydration.
2. Sesame seeds: Dietary fibre in sesame seeds help in improving digestion. They provide your body with the required fibre which is needed for improving digestion. Fibre helps in improving gut bacteria. 100 gm of sesame seeds contain around 12 g of fibre. This amount, when combined with other fibre-rich foods, can restore digestive system in the body.
3. Almonds: Almonds too are rich in fibre. When consumed in the appropriate quantities, almonds can help in improving digestive health. Almonds can provide beneficial gut bacteria. Vitamin -E rich almonds are great for heart health and eye health.
4. Flax: Flax seeds are loaded with nutrients like protein, carbs, fibre, omega-3 fatty acids, B-vitamins and much more. Content of dietary fibre in flax seeds can be beneficial for your digestive health. Including flax seeds in your diet can assure regular bowel movements.
5. Ajwain: Chewing ajwain or carom seeds can help in easing gas and flatulence. Carom seeds are full of thymol which helps in secreting gastric juices that aid digestion. For years, ajwain has been used a home remedy for curing indigestion. You can consume it in small quantities as it tastes slightly spicy.
For preparing Luke Coutinho’s after-meal digestive mix, you simply need to mix all of the above ingredients in a glass jar. A teaspoon of this mix after your meals every day can bring significant improvement to your digestion.
(Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine)
Know how to counter ill effects of long-time sitting
These are the findings of a recent study which appear in the American Journal of Epidemiology. The results highlight the importance of movement — regardless of its intensity or amount of time spent moving — for better health.
“Our findings underscore an important public health message that physical activity of any intensity provides health benefits,” said lead author Keith Diaz of Columbia University Vagelos College of Physicians and Surgeons.
About one in four adults spends more than eight hours a day sitting, according to a recent study.
In a previous paper, Diaz and his team discovered that adults who sat for long stretches at a time — an hour or more without interruption — had a greater risk of early death than those who were sedentary for the same total amount of time but got up and moved around more often.
They also found that people who sat for less than 30 minutes at a time had the lowest risk of early death, suggesting that taking movement breaks every half-hour could lower your risk of death.
But just how intense, and for how long, does the physical activity need to be to counter the ill effects of sitting?
The study found that replacing just 30 minutes of sitting with low-intensity physical activity would lower the risk of early death by 17 per cent, a statistically significant decrease. Swapping the same amount of sitting for moderate to vigorous activity would be twice as effective, cutting the risk of early death by 35 per cent. The researchers also found that short bursts of activity — of just a minute or two — provided a health benefit.
“If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” Diaz said.