Weight loss

The Best Nut for Weight Loss

July 7, 2024

by pehlehealth with 2 Comments fitness Nutrition Weight loss

In a world where dietary choices can make or break your fitness goals, understanding the caloric impact of different foods becomes crucial.

This is especially true when it comes to nuts, often touted for their health benefits but also known for their high calorie content.

Let’s delve into why making smart nutritional choices, particularly regarding calorie density, is essential for effective weight management.

Caloric Comparison: Nuts vs. Fruits

Imagine this scenario: you have 100 grams of peanut butter or almonds, both packing nearly 600 calories. In contrast, an entire kilogram of apples contains around 520 calories.

At first glance, it might seem like you’re getting comparable energy from these foods. However, the key lies in the quantity.

Understanding Caloric Density

Caloric density refers to the number of calories in a given volume or weight of food. Nuts, while nutritious, are dense in calories. This means that consuming even a small amount can contribute significantly to your daily caloric intake.

On the other hand, fruits and vegetables like apples and guavas provide fewer calories per serving, making them less likely to lead to calorie surplus when consumed in reasonable portions.

The Importance of Caloric Deficit

For those aiming to lose weight, achieving a caloric deficit is paramount. This means consuming fewer calories than your body expends, forcing it to burn stored fat for energy.

While nuts can be part of a balanced diet due to their nutritional benefits, their high calorie density means they should be consumed mindfully.

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Making Smart Choices

The essence of effective weight loss lies in making sustainable dietary choices. Opting for foods that are not overly calorie-dense most of the time can help you maintain a caloric deficit without feeling deprived.

This doesn’t mean you have to completely avoid nuts; rather, it’s about balancing them with lower-calorie options such as fruits and vegetables.

Incorporating Other Weight Loss Tools

Beyond dietary choices, achieving sustainable weight loss involves incorporating other strategies like NEAT (Non-Exercise Activity Thermogenesis) and regular exercise.

NEAT encompasses the calories burned through daily activities such as walking, gardening, or even fidgeting, all of which contribute to your overall energy expenditure.

Conclusion

In conclusion, while nuts like almonds and peanut butter offer nutritional benefits, their high caloric density requires careful consideration, especially if weight loss is your goal.

By prioritizing foods that are lower in calories but still nutritious, and by incorporating regular physical activity into your routine, you can create a sustainable path toward achieving and maintaining a healthy weight.

For personalized guidance on creating a caloric deficit and optimizing your nutrition for weight loss, feel free to reach out to us. Transform your approach to weight loss with informed choices and practical strategies.

The Best Fruit for Weight Loss

July 6, 2024

by pehlehealth with One Comment fitness Health Weight loss

A common misconception among most people is that there’s a “best” fruit for fat loss. This is simply not true. Fruits are among the lowest calorie foods on the planet, primarily because they contain a high amount of water.

If I were to estimate, 100 grams of any fruit provides roughly 30 to 100 calories—except for avocados. From watermelon to muskmelon, the calorie count varies, with some fruits like bananas and sapota (chikoo) on the higher end, as you can see in the table below.

Understanding Fruit Calorie Content

Here’s a quick glance at the calorie content per 100 grams of various fruits, arranged from low to high:

Fruit	Calories per 100g
Watermelon	30 kcal
Muskmelon	34 kcal
Strawberry	34 kcal
Papaya	40 kcal
Blackberry	48 kcal
Plum	49 kcal
Orange	50 kcal
Apple	50 kcal
Pineapple	50 kcal
Raspberry	50 kcal
Mango	66 kcal
Kiwi	66 kcal
Lychee & Grapes	74 kcal
Guava	74 kcal
Pomegranate	85 kcal
Chikoo	85 kcal
Banana	90 kcal
Avocado	160 kcal

Key Insights for Fat Loss

To truly benefit from fruits in a weight loss plan, it’s essential to maintain a calorie deficit throughout the day. For instance, if your daily maintenance calorie level is 1700 calories, and you plan for fat loss by targeting 1400 calories, incorporating fruits smartly can still leave you with plenty of room for other nutritious foods.

Example:

Including two bananas (approximately 180 calories total) in your 1400 calorie plan would leave about 1220 calories for other meals. This demonstrates that all fruits can be effective for fat loss as long as you maintain a daily caloric deficit.

Tips for Choosing Fruits for Weight Loss

Preference for Low-Calorie Fruits: If you enjoy eating larger volumes of fruits, opt for those with lower calorie content like watermelon or strawberries. These allow you to eat more while controlling calorie intake.
Mix and Match: Don’t hesitate to mix high and low-calorie fruits to keep your meals exciting and nutritionally balanced.

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Conclusion

All fruits can be a healthy part of a weight loss diet, provided you keep an eye on overall calorie intake. There is no single “best” fruit for fat loss. Each fruit offers unique nutritional benefits and can fit into a balanced diet. Remember, the key to weight loss is maintaining a calorie deficit, not eliminating specific foods or food groups.

Still confused about how to incorporate fruits into your diet for weight loss? Feel free to contact us for a personalized transformation plan. Revise, refresh, and relish your fruit choices wisely!

This structured approach provides clear, practical information, supported by a visual table, and guides readers on how to effectively include fruits in a weight-loss diet.

Top 5 Best Exercises For Weight Loss

March 6, 2024

by pehlehealth with 3 Comments Weight loss workouts

Top 5 Best Exercise For Weight Loss

You are finding Best Exercise For Weight Loss. Because, you are a fatty guy?

Here are some of the Best Exercise For Fat Loss that helps you to loss weight fast and Some facts about weight loss.

But, First you need to know that how much is your calorie intake. So, click below and know that how much is your calorie intake.

Click here

Walking

Walking is one of the most common and simplest exercise for weight loss. But, it is good for those whose weight is too much that they couldn’t run or jog. Because, running or jogging is more sufficient exercise than jogging.

It requires no special equipment (except perhaps good shoes for running), and can be done indoors or outdoors. Walk 4000 steps means Approximately 3 kilometers.

Running/Jogging

Running is a good exercise for weight loss. But, If your weight is too much for example 90-95kg then I will suggest you to not run for weight loss. Because, now your weight is too much and your bones are not able for a run. Because, of its caloroe burning capacity, metabolism-boosting effects, and ability to target stored fat.

If you can run for just 30 minutes then it can burns approximately 300 calories. It requires no special equipment (except perhaps good shoes for running), and can be done outdoors.

Strength Training

The best exercise for weight loss is the combination of cardio exercises and strength training. Strength Training will help you to gain muscle and cardio exercises helps in losing fat. Some of the best strength training exercises for weight loss:

Squats
Deadlifts
Lunges
Push-ups
Pull-ups/Chin-ups
Dumbbell Rows
Bench Press
Russian Twists
Plank
Burpees
Mountain Climber

Cycling

Cycling of a good exercise for weight loss. It can burn your more calories in less time and it also helps you in building stamina. Because, it is a cardio exercise.

Whether you prefer outdoor cycling or using a stationary bike. You can do cycling for 20-30 minutes in a day for better and fast results.

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Skipping

Skipping or Jumping rope is a high-intensity cardiovascular exercise best for weight loss that can torch calories quickly. Means it can easily burn your calories in less time.

It also helps improve coordination and agility. Boxers and other athletes are also doing skipping for boosting stamina. So, do 5 set of 2 minutes.

Myths and Reality of Exercise in Weight Loss

There is no single best exercise for fat loss. In fact, exercise plays a very minimal role in fat loss. Let’s clarify this.

The main principle of fat loss is always going to be calorie deficit. This means that you need to burn more calories than you consume and nutrition plays a bigger role in whether to stay in a caloric deficit or not.

So the first step is to use any online calculator to determine your maintenance calories and then create a plan to eat 200-300 calories less than that. Our video (make your own diet plan) will help you create a nutrition plan, and you can find a spreadsheet with protein sources from instagram profile page and youtube about section. By doing this, and combining it with 6-7 thousand steps per day, you will start to lose weight.

Now, coming to exercise, it does burn some calories. However, that’s not the main reason we exercise. We exercise to build good habits first and then to improve heart health, maintain healthy blood sugar levels, strengthen bones, preserve and build muscle, reduce stress, improve focus, boost mood, and improve appearance.

So, the bottom line is that after you have your nutrition sorted, you should combine some cardio and strength training in your exercise routine to see great results. Cardio will burn some extra calories and improve heart functioning and strength training, will make you stronger, improve your strength, and preserve & grow your muscle mass which improves your overall health and metabolism.

Conclusion

In summarising, Exercises does not play a major role in your weight loss journey. The major thing is is maintain your daily calories. So, first make sure how much calories you need to take in a day with calorie counter given in the starting of the starting of the article.

Then make your diet plan or if you are troubling in making your diet plan. Then Contact Us by filling your Contact us form. Next step is to do some exercises for weight loss like:

Walking
Running
Jogging
Strength Training
Skipping
Cycling

Common Mistakes When Trying To Lose Weight

April 25, 2022

by pehlehealth with 13 Comments Mistakes Weight loss

Top 5 Biggest Weight Loss Mistakes

Most of the poeple like you are doing exercises and maintaining a good Weight loss diet plan but still there weight is not losing.

That is because you are doing some weight common weight loss mistakes. So, today in this Article I will tell you Top 5 Biggest Common Weight Loss Mistakes.

For losing weight fast you need to consume less calories then your need. So, The first step for you is to click below and count your Daily Calorie Intake.

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1. Too much cardio exercise

The first thing you’ll notice anyone doing who’s on a fat loss journey. People generally consider cardio training i.e. treadmill, cross-training, and cycling as the most effective exercises for fat loss, however, too much cardio may result in muscle loss & over-exhaustion.

While, cardio is great for heart health and promotes healthy bones, joints, mood, sleep & energy level, and a lot of other functions but for fat loss, it is not the right strategy as cited above.

You can increase your caloric expenditure by burning more calories but excessive calories deficit might result in more muscle loss than fat loss.

But good cardio must be coupled with some caloric deficit and resistance training.

2. Focus on the scale

If you’re someone who gets disappointed if you don’t see a few grams down every other day on the weight scale, you might be on the wrong track.

Your body weight consists of 4 things largely:-

Fat mass
Muscle mass
Water weight
Bones & organs

Any change on the scale could result from a change in liquid content. For instance, you’re consuming excess salt leading to water retention or any hormonal change in women could also lead to excess water retention resulting in no change on the scale.

Maybe your muscle mass is getting lost which is result in scale going down or it could also be fat mass or a combination of both.

Or maybe there is no change on the scale but you lost a few inches by a reduction in your waist size.

If this is the case, it is a better way to lose weight i.e. losing more fat mass.

So the bottom line is – scale is good to keep on track but not reliable enough to depict a clear picture. Losing fat or inches could be a better way to track progress.

3. No Resistance training or strength training

People often underestimate the power of strength training. benefits of which go much beyond just weight loss.

More muscle means increased metabolic rate which means you’ll burn more calories with more muscle on the body than less muscle which may happen if you continue to do more cardio and negligible weight training.

In fact, you can build muscle and lose fat at the same time by being in a small calorie deficit, optimum protein intake, and weight training.

4. Instant results (Wrong expectations) –

Results don’t come overnight. If it took time to gain weight, it will take some time to lose it. You need to work constantly and being patience.

5. Negligible Protein –

When attempting to lose weight, a calorie deficit is the key and protein is among high-satiety foods that reduce appetite and keep you full for longer. Meaning a protein diet may help make staying in caloric deficit much easier.

Besides, it also helps preserve muscle mass during fat loss.

Conclusion

For losing weight fast you need to avoid some common weight loss mistakes. So, in this article I have been discussed Top 5 biggest weight loss mistakes. That are:

Too much cardio exercise
Focus on the scale
No Resistance training or strength training
Instant results (Wrong expectations)
Negligible Protein