Beginners Best Weight Loss Exercise and Health Fitness

Beginners Best Weight Loss Exercise and Health Fitness

Beginners  Best Weight Loss Exercise is 4 Methods , starting  in a rush to lose weight might tempt you to tackle an intense workout regimen right away.your body will need time to adjust. Low-Impact Aerobics, Jogging, Sports and Walking are beginners  suitable exercise choice successfully lose weight. 

Sports

Beginners fight with sticking to a set workout regimen because they view exercise as a boring and repetitive activity. If you want a way to exercise, lose weight and have fun at the same time. Swimming is a good option for people with joint pain or who just enjoy the water.According to Mayo Clinic, a 160-pound individual playing basketball, football or tennis for 60 minutes can burn about 584 calories.

Walking

Walking is a good way to move your body and blaze calories without wearing yourself out. Start off walking for 10 to 15 minutes a day, five days a week, and gradually work your way up to at least 30 minutes a day, five days a week .Walk at a pace brisk enough that you can talk in short sentences and don't feel winded. Using a device like a pedometer or a heart rate monitor can help you stay on top of your goals. A 160-pound adult can burn about 204 calories walking at a rate of 2 mph for an hour. 

Jogging

Jogging is a bit more intense than walking, you can still start off slowly by jogging for short distances. Jogging also burns more calories and will help you lose weight more quickly than walking. According to Mayo Clinic, a 160-pound individual can burn over 600 calories by jogging at a speed of 5 mph for 60 minutes .

Low-impact Aerobics

Low-impact aerobics works and conditions the large muscle groups in your legs, arms and hips by performing a series of coordinated rhythmic movements .Low-impact aerobics are a great exercise choice for beginners who want to build endurance and have fun. According to Mayo Clinic, a 160-pound individual can burn about 365 calories doing low-impact aerobics for 60 minutes. It can also help increase your stamina and strengthen your heart.

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Weight Loss Management Methods and Foods and Diet Foods

Weight Loss Management

Weight Loss  Management is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake. Weight Loss management does not include fad diets that promote quick, temporary weight loss.  It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height.

Weight Loss Management Methods

Choose the low calorie foods 

A moderate decrease in caloric intake will lead to a slow weight loss, which may be more beneficial for long term weight management.
For example, choosing a black coffee instead of a full fat latte will save calories that will add up in the long run. Low fat meats reduce the total amount of calories and cholesterol consumed.

Eating more dairy can aid in fat loss

A diet high in dairy decreases total body fat.This occurs because a high amount of dietary calcium increases the amount of energy and fat excreted from the body. Monounsaturated and polyunsaturated fats all have a higher excretion rate with a high calcium intake. In these studies, a high calcium intake is considered 2300 mg and a low calcium intake is considered 700 mg.

Green Tea

Green tea has been associated with decreasing blood glucose, inhibiting hepatic and body fat accumulation,and stimulating thermogenesis due to the catechins that are present. Catechins are polyphenols that are a major component of green tea extract. Green tea has also been shown to increase energy expenditure and fat oxidation in humans.In a human study conducted,  690 mg of catechins daily for 12 weeks reduced body fat.



Incorporate more vegetables into your Foods

Vegetables increase satiety Fruits and vegetables have been shown to increase satiety and decrease hunger.These foods have a low energy density, which is mainly due to the high water content and partly due to the fiber content.The reduction of energy density has been shown to enhance satiety. The water adds weight, without adding calories and the fiber slows gastric emptying.

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Diet Plan Foods with Weight Loss Foods from Indian Kitchen

Diet Plan Foods with Weight Loss Foods from  Indian Kitchen

Diet Plan Foods with Weight Loss Foods from  Indian Kitchen.Weight loss diets or weight loss foods do not require a 'special ingredient', they constitute foods that you see every day in your Indian kitchens.Following 7 Foods read Artical...

1) Black Beans

Beans stay in your digestive system longer and add to the feeling of fullness and a satisfied feeling, aiding weight loss. They contain soluble and insoluble fiber, protein, and a type of fat-burning carb called resistant starch. Black beans are really one of the greatest weight loss foods.

According to data from the National Health and Nutrition Examination Survey, bean eaters weigh less and have slimmer middles.They are a 'heart healthy' addition to any diet as they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels.


2) Turmeric

A clear favourite in Indian kitchens, turmeric wins the day when we talk about spices that aid digestion and weight loss. Curcumin, a phenol found in turmeric helps keep fatty tissue at a minimum. Adding turmeric to your daily diet will help weight loss in the long run.

This weight loss food when used in the optimum dose is highly effective in soothing gastric inflammation and ulceration, which could be the key to developing new drugs against such stomach disorders, say Indian scientists.

3) Spinach

This green veggie is rich in fiber, water, antioxidants, vitamins K and A, and minerals like magnesium, potassium, and iron. All this just in 10 calories per cup of this amazing weight loss food! One bowl of spinach will make you feel fuller and stab your food craving in your stomach itself. Spinach also helps in curing constipation, being a good source of fibre. It cleanses the digestive tract.

• Nutritive Value per 100gms of edible portion
• Calories ( kcal): 26
• Proteins (gms): 2
• Carbohydrates(gms): 2.9
• Fat( gms): 0.7
• Iron( mg): 1.14

If you aren't a big fan of this weight loss food, try our innovative spinach recipes to fall in love with spinach.

4) Raddish

Like other types of vegetables, cooked raddish contains approximately 3 grams of fiber per half cup to help you stay full and satisfied. Raddish are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods. They work best as weight loss foods.

Enjoy a crunchy raddish in your salad with chopped cucumber and tomatoes.

5) Coffee

The caffeine in coffee can raise your resting metabolic rate by about 15 percent, and the effect can last up to four hours—that adds up to 30 to 50 calories burned per day. Plus, people who sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes.

6) Beetroot

According to Livestrong, Andrew Jones and other researchers at the University of Exeter's School of Sport and Health Sciences, discovered that drinking beet juice gives your body a stamina boost allowing you to exercise longer and burn more calories.

Beets are a blood-building herb that detoxifies blood and renews it with minerals and natural sugars. They are high in potassium, folic acid, and fiber, yet low in calories. This weight loss food also aids in eliminating toxins from your body.

Their edible leaves offer protein, calcium, fiber, beta carotene, vitamins A and C, and some B vitamins. We always restrict them to salads, but did you know there are more ways to adding this beautiful vegetable to your palate.

• Beetroot Juice
• 2 medium sized beetroots
• 2 oranges
• 5 slice of fresh pineapple
• Lemon Juice
• Mint - 1 small sprig

Method :
Peel the beetroot, and the oranges. Peel and core the pineapple.Cut all the above into chunks, then add the lemon juice, and place in the blender.Blend for 45 seconds or until smooth. Strain and serve, garnished with mint.









7) Apples

According to self.com, a study from Penn State University at University Park revealed that people who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack.

Apple is one of the best weight loss foods, having this great fruit a day not only keeps the doctor away but also makes you skinnier. With 4 gms of fiber in a medium apple, they can make you feel fuller for a longer time as the fiber take time to break down. Apples are a sweet and crunchy snack full of all sorts of nutritional goodness, and they taste good on their own and in salads, desserts, and savory dishes, too.




and more...Availabe

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Top 10 Best Weight Loss Tips

"Top 10 Weight Loss Tips . Weight Loss Resources members share the secrets of their success in our Top Ten Tips list.Dieting sucks and never seems to work long-term anyway. These easy habits will slim you down"

Top 10 Weight Loss Tips

Losing pounds doesn't have to be torture . Adopt at least three of these behaviors — they're simple to integrate into your day-to-day routine, and all are enthusiastically backed by nutritionists — and you'll be thinner and healthier in days.

1. TURN OFF THE TV

Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.

2. SNACK, BUT SMARTLY

Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.

3. STEP ON THE SCALE DAILY

If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.

4. SCULPT THREE TIMES A WEEK

Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.

5. EAT A BIG, BALANCED BREAKFAST

An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds — like egg whites and turkey bacon with whole-wheat toast.

6. REACH FOR YOUR CELL

Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.






7. WATCH THE BOOZE

One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda — three drinks that each have about 100 calories per serving.

8. HAVE FRUIT TWICE A DAY

Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count — we're talking the good kind of carbohydrates that contain lots of healthy fiber.

9. VISUALIZE YOURSELF THIN

When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.

10. STAY ASLEEP LONGER

Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.

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How to Lose Weight Fast and Diets for Fast Weight Loss

How to Lose Weight Fast

"If you want to lose weight faster, you'll need to eat less and exercise more"

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further -- that's dangerous.

Limiting salt and starches may also mean losing more weight at first -- but that's mostly fluids, not fat.

"When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started," says Michael Dansinger, MD, of NBC's The Biggest Loser show.

Diets for Fast Weight Loss

Eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.

Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet :

• Eat vegetables to help you feel full.
• Drink plenty of water.
• Get tempting foods out of your home.
• Stay busy -- you don't want to eat just because you're bored.
• Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
• Don't skip meals.

Keeping a food journal -- writing down everything you eat -- can also help you stay on track.

"Even if you write it down on a napkin and end up throwing it away, the act of writing it down is about being accountable to yourself and is a very effective tool for weight loss," says Bonnie Taub Dix, MA, RD, author of Read It Before You Eat It .

Indian Vegetarian Diet to Lose Weight – 7 Days GM Diet

Vegetarian diet plan

The Vegetarian diet plan for weight loss is not just to lose weight, but it is also a maintenance method for a slim and proportionate body. Along with these, it will help you practice eating vegetables and fruits which will help to boost up the metabolic rate. Vegetarian diets and weight loss go hand it hand. It is the healthiest and the fastest way to shed pounds. This vegetarian diet program has become famous around the world.  Every one is addicted to it, it actually works!

Advantages Of GM Diet Plan:

This 7 day vegetarian diet plan was developed for the well being of General Motors Inc. employees. That is the reason it is called the GM Diet Plan. The aim of the program is to gain a healthy body. You can expect the following things by practicing this Diet Plan regime:

Lose around 5 to 8 kilograms in 7 days
Natural glow to skin
Elimination of toxins will make you feel light and energetic
Reduces the flab around the tummy and waist
All these in just 7 days! It is a miracle diet plan! At the beginning it may sounds a bit impossible to follow it, but just 7 days of dedication will bring you a healthy body. If you successfully complete these 7 days, you will definitely love the results. You would never want to break the diet regime, because you know the worth of it. Just to make sure that you are healthy enough to practice this diet, consult your doctor before you begin.

The Diet Vegetarian Plan of GM :

This Diet Plan includes the intake of fruits, vegetables and starch. To prepare yourself for the vegetarian GM diet plan, you need to avoid alcohol for a few days. Especially in the time of the diet schedule and before it. This is a very important tip you need to follow. Alcohol increases the uric acid in the body, which leads to water retention. This blocks the natural detoxifying process from taking place.

vegetarian gm diet plan of indian

It is also very essential that you drink up to 10 glasses of water everyday. As you will not be consuming the same amount of carbohydrates which you normally do. Water will be your main source of energy for the whole day. It will also boost your metabolism and remove the unwanted pounds from the body, naturally. In case you have already tried this diet plan, it is better to take a break for 2 to 3 days before you resume the diet again. This will help the body to adjust to the new method of nutritional intake, which will also relieve your body from any kind of anxiety. Here is what you have to do for the 7 days of your Diet Plan.

Day 1:

Being the first day, it is always the hardest. Try to keep yourself away from all kinds of cravings as you will be consuming only fruits. You can consume all the fruits, excluding grapes, bananas, litchi and mangoes. You can have them in any quantity you like. It is suggested that you consume more watermelon, lime, oranges, apples, pomegranates, strawberries and melons. You can eat 20 times a day, but you should eat only fruits.

Day 2:

Like the first day, the second day is ‘All veggies day’. You can eat nothing but vegetables and only vegetables. You can eat to your heart’s content, feel your stomach filled up with vegetables if you need to. Boiled or raw vegetables will do. You can even begin your day with a boiled potato and a tea spoon of butter. This is done in order to give the body enough energy and carbohydrates for the day. But after that only raw and boiled vegetables.

Day 3:

Day 3 is a combination of day 1 and 2. You can eat the mentioned fruits and vegetables. Eat any quantity and any amount you like and drink lots of water as directed. You need to avoid potatoes on day 3 as you are getting enough carbohydrates supply from the fruits. Your system is all set to burn the excess pounds. Your cravings may try to dominate, but think about the weight loss and the great results. You will feel light and happy by this time.

Day 4:

Everything has its perfect time, if you believe in this saying then your right. Remember how you were told not to eat bananas on the first three days? Well on the 4th day of the vegetarian diet for losing weight, you have the liberty to eat up to 6 bananas for the whole day. You can drink up to 4 glasses of milk. You must have heard that bananas help in weight gain, however in this diet, they act as a source of potassium and sodium for the body. Since the intake of salt is reduced, bananas will do the job.

Day 5:

Day 5 is a festival day for you, as you can have a tasty meal. You can munch on tomatoes, sprouts and cottage cheese, also known as paneer in India. You can also add soya chunks to you meal. Make a tasty soup with the mentioned ingredients and drink it. Make sure to increase your water intake on day 5.

Day 6:

Day 6 is a little different to day 5. You will be eating sprouts, cottage cheese and other vegetables but by excluding tomatoes. No tomatoes on day 6, avoid them.  The tasty soup and lots of water should help you through your day. Vegetables will provide vitamins and fibre to your body. You will already notice change in your body by this time. Continue consuming a good amount of water everyday.

Day 7:

The last and final day of the diet plan. This is the most important day. You will be feeling light on your toes and happy inside out. You can have fresh fruit juice, one cup of brown rice or half chapathi and other vegetables you would want to eat. You can complete your day with the consumption of water.

Asked Questions About Day 5 of the Indian GM Diet Plan:

People often get confused as to what to eat on the 5th day to get enough of proteins and fibers. Therefore, we have presented the complete disambiguation of the 5th day of GM Diet with a sample diet plan.

Day 5 of the GM Diet plays a pivotal role in the entire scheme of the diet because it is the day when we transform back to normal foods habits from just fruits and vegetables. The 5th Day calls for high level of proteins and fibers that we can get from various foods sources other than meat.

Foods you can eat on the 5th Day:

The 5th day of the GM diet lays emphasis on tomatoes and proteins for flushing out toxins from the body. It is true that meat is the most widely available source of protein but the vegetarians need not worry, because there are several plant sources of protein and fiber as well that works equally well. Here is a list of foods that can be consumed during Day 5 of the diet.

Few Points to Keep in Mind:

Raise the amount of water intake during Day 5 in order to flush out the toxins.
Drink at least 14 glasses of water throughout the day.
It is compulsory to consume 6 tomatoes throughout the day.
Tomatoes can be slightly roasted with olive oil if you can’t eat them raw.
You can substitute brown rice with roti during Day 5 of the diet.

How Many Calories Should You Eat to Lose Weight?

How Many Calories Should You Eat to Lose Weight?

12WBT's experts suggest that women eat 1200 calories a day and men eat 1800 a day when they're trying to lose weight.

For women, that means three 300-calorie meals and a total of 300 calories in snacks during the day, whereas for men meals can be 450 calories each, with snacks adding up to 450 in total.

Even if you're feeling extra motivated and want to fast-track your weight loss, don't be tempted to eat less than the recommended amount of calories a day.

If you go too low, your body might think you're trying to starve it and it could hold on to fat stores as energy reserves, which will actually slow down your efforts to lose weight.

Plus, you need enough energy (in other words, calories) to get through all the intense workouts you'll be doing!

You can either count your own calories using a calorie calculator or sign up to 12WBT to receive meal plans with all the calories calculated for you.

If you choose to count calories on your own, keeping a food diary is a must.

While you might think you've taken into account all your meals and snacks, it's easy to forget the calories in those little extras you can consume over the course of the day without even realising it.

Extras include your morning coffee (milk and sugar have calories!), the two chocolates your work colleague offered you and the packet of nuts you found in your car when you were driving home from work - and the calories from healthy foods like nuts still need to be counted.

Even if you've developed some healthy eating habits and are cooking healthy recipes, you need to make sure you're not over-eating.

Any extra calories can make a huge difference when you're trying to lose weight.

Keep in mind that as you lose weight, your calorie needs decrease.

Think of your body as being like a delivery truck: the heavier the load, the more fuel it needs - but as it makes its deliveries and the load lessens, so does the required amount of fuel.

That means that as you get lighter, you'll feel more satisfied with less food and therefore fewer calories.

Calories and the Weight-Loss Plateau

It's just because the calories you're burning through exercise now balance the calories you're consuming.

You might find that you hit a weight-loss plateau, but don't let that discourage you.

You'll find your calorie burning goes up, but whatever you do, stick to your 1200-calorie-a-day eating plan (or 1800 calories for men) while you wait to start losing weight again.

In that case, mix up your exercise by increasing the intensity of your cardio or increasing the weights or number of reps in any strength training you're doing.

In the end, your dedication and perseverance will pay off when you achieve your goal weight and you can finally look in the mirror and feel proud of the person who's looking back at you. Don't give up!

How Many 'Calories Out' to Lose Weight?

Now for the second part of the equation: calories out. In other words, burning calories through exercise.

Aim for four or five workouts a week during which you burn 400 to 800 calories (or 600 to 1000 calories if you weigh more than 100kg) and an extra-big Saturday workout in which you torch 1000 calories (or more if you weigh more than 100kg).


The important thing for both men and women is to give each workout your 100 per cent best effort and walk away knowing you emptied your tank.

These calorie numbers should be a bare minimum for men - don't be afraid to burn even more!

The harder you work, the more calories you'll burn and the quicker the fat will melt off. So forget all those excuses and push your calorie-burning to the limit!

How Quickly Will I Lose Weight?

The speed at which you lose weight depends on a number of factors, including your age, gender, height, current weight, proportion of lean muscle mass, current level of fitness, the amount and type of exercise you do, the intensity with which you exercise, and more.

But as a general rule, you can expect to lose 0.5kg to 1.5kg per week if you weigh less than 100kg; 1.5kg to 3kg per week if you weigh between 100kg and 129kg; and 1.5kg to 5kg a week if you weigh more than 130kg.


It's worth noting that losing weight at this moderate rate means it is much more likely to stay off than if you were to try to lose it quickly on a very low-calorie diet that slashes your calorie intake to drastically low levels.