Best exercise for weight loss

Top 5 Best Exercises For Weight Loss

by with 3 Comments Weight lossworkouts

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
detox drinks

Body Detoxification Is The Biggest Scam. Here’s Why?

by with No Comment Lifestyle

Detox drinks & diets are claimed to have detoxifying properties that can help the body get rid of toxins (not sure which toxins) or undesirable substances that can have negative health outcomes.

The pitch given to sell the detox idea is – “From time to time we need to clear toxic waste from our body.”

Activities include – dieting, fasting, avoiding or consuming specific foods or drinks such as various concoctions of water mixed with fruits, vegetables, herbs, spices, and other ingredients, etc.

Juice fast is a very common word these days.

Whatever the format of detoxification is – a detox is done primarily for two reasons –

1. Weight Loss

2. Detoxifying various body parts such as the liver, kidney, intestines, gut, etc.

Let’s talk both.

Weight loss – Yes, you will lose weight in short term. In fact, detoxification studies show that people saw positive results in fat loss, weight loss, insulin resistance, blood pressure, etc. however, the study themselves had flawed methodologies (1).

Proponents of such cleanses also claim that it also helps the body get rid of excess fat by releasing fat-stored toxins via blood, urine, feces, breath, etc. This in itself has no scientific relevance.

But just for context, people who’re put on detox diets, are made to consume severely low calories either by eating only fruits, vegetables, herbs, or juices made out of them for one day to several days in a row.

So, being in a state of caloric deficit, you’ll anyway lose weight however, whether that weight is actually fat, we doubt. And more importantly, you’ll gain all that weight as soon as you’re back to a normal diet.

Moving to the second part of the puzzle – the detox mechanism.

Detoxifying the system – Don’t waste your time, your body is capable of eliminating toxins on its own. Organs such as the liver, kidney, and digestive system are capable of that. 

British Dietetic Association conducted a review of detox diets in 2014 on both accounts mentioned above and it was found that no randomized controlled trials are conducted to ascertain the effectiveness of commercial detox diets in humans and whatever studies that were conducted in the past either had flawed methodologies & small sample sizes (2).

And on the contrary, because of extreme calorie restriction via these detox programs, you may feel weak, extremely hungry, and your nutritional needs will remain unmet.

Some other side effects include low blood sugar, muscle ache, fatigue, dizziness, nausea, headache, anxiety, insomnia etc.

And, what proponents or promoters of such cleanses claim here is funny – the bad stuff is leaving your body, while the fact is you have major nutrient deficiencies surfacing as a result of detox.

While, principally, having fruits, herbs, vegetables, and juices are all very good if they’re part of an overall diet. But in isolation, they’re not enough to complete all your nutritional requirements.

But the use of commercial detox products may contain harmful ingredients (1).

Our body has evolved as a piece of sophisticated & versatile machinery that has been through centuries of evolution and hence smart enough to protect & detoxify you from alien agents when needed.

The kidney, liver, digestive system, etc. are all involved in the detoxifying process, you just need to give them, the right atmosphere – by reducing alcohol consumption & consumption of highly processed & low nutrient foods, eating whole & nutrient-dense foods that are rich in fiber, protein & other nutrients, sufficient sleep, water, & regular physical activity etc.  

To put this in a nutshell, whether it’s a detox product or any other product that intends to improve your health or make you feel or look better, basically promises quick results, here’s something you should know.

Marketers know that we as human beings are always looking for shortcuts, and will take one when shown to them, irrespective of the results.

So, in the name of health, when the market is largely unregulated, the opportunity is huge & awareness is missing, there is no harm in making a business out of something that doesn’t even make sense.

At last, remember that no amount of detoxification programs and drinks can replace a bad lifestyle. It never will.

Give the body it needs, and it will detox itself.

Research Conducted by: Cerenay Sarier

References used –
“Detoxes” and “Cleanses”: What You Need To Know

Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015 Dec;28(6):675-86. doi: 10.1111/jhn.12286. Epub 2014 Dec 18. PMID: 25522674.

weight loss tips

Using Science To Evaluate Popular Weight Loss Tips On the Internet

by with 10 Comments Lifestyle

The Internet is flooded with a number of weight loss tips but which tips to trust & follow and which are a complete waste of your time, let’s find out using science.

In the first category, we have the worst tips.

These are worst because they’re ineffective at moving the weight scale one bit and driven mainly by word of mouth and their effectiveness is largely anecdotal, no scientific evidence.

Contestants we have here are – drinking lukewarm water, lemon water, herbs & spice water, apple cider vinegar shots, eating spicy food, use of weight loss supplements, use of caffeine & green tea, not eating post 7 PM, eating smaller meals throughout the day, no fat in the diet, detox drinks, eating organic food, etc.

Though a lot of them are really good habits to adopt from a general health perspective, but weight loss isn’t one of its benefits.

So better not rely on them.

In case, you’ve experienced weight loss with any one of them, that has happened primarily because of creating a negative energy balance, knowingly or unknowingly – maybe you increased your activity along with them or reduced consumption of food.

Negative energy balance is spending more calories (via walking, workouts) than consuming (via food).

Either move more or eat less or both.

If somebody is trying to sell any products that fall under this category, better stay away.

Second category is bad tips, where you see weight loss on the scale but these tips have some foundational mistakes.

These are – crash dieting, eating salads, skipping meals, drinking meal replacement shakes, excessive or empty stomach cardio.

These are primarily based on the principle of negative energy balance – Meaning, amongst the first 4 of them, you’re eating lesser than your requirement or maintenance calories resulting in weight loss.

In the last 2 tips, you’re creating a negative energy balance by spending more calories.

The foundational mistakes here are –

  • Driven by a sense of urgency hence not long-term sustainable.
  • It will impact your metabolism negatively.
  • May result in muscle loss in absence of appropriate protein & weight training.

Amongst the good tips, we have –

Mindful eating. Although, the weight loss results from a 2015 systematic review were inconsistent (1), but, it surely helps in bringing overall positive outcomes for health.

The second is drinking sufficient water or staying hydrated. This has also shown mixed results from a weight loss perspective, however, was effective at reducing 5.15% weight if sufficient water consumed throughout the day, replacing calorie beverages with water, and drinking water before meals according to a 2019 systematic review however, the quality of evidence was low due to short duration of studies (2).

But other potential benefits of hydration demands the inclusion of this transparent beverage in your life more often.

Next is to sleep well. Lack of sleep creates an imbalance between hunger & satiety hormones resulting in binging on salt & sugar-loaded high-calorie foods. Sleep well to wane out unnecessary cravings and save calories (3).

Next up, reduce consumption of processed food & alcohol. Now, both empty calorie foods have minimal to no nutrition to offer but they significantly add up calories.

Just to give you some perspective, a regular McDonald’s Aloo Tikki burger has 367 calories (4), 1 Kingfisher Ultra Beer Pint has 140 calories (5) and a Teacher’s 30ml drink has 76 calories (6).

Fifth tip is to include protein & fiber-rich foods aka complex carbohydrates in diet. Both are proven to increase satiety & help reduce caloric intake (7,8 & 9). Add minimal 1.2g/kg body weight protein to avoid any muscle loss.

Couple this with quantifying food using a scale & tracking on a calorie counting app to consume the desired number of calories according to your goal. A calorie deficit of 300-500 is appropriate for weight loss.

Next is NEAT. In simple words, increase your physical activity – move more, sit less – cycle, walk, run. This is will increase energy expense.

The last good tip is Resistance or weight training because (1) muscle burns more calories than fat, (2) it preserves muscle mass during a calorie deficit, and (3) it gives aesthetically pleasing results from weight loss.

In conclusion, (1) prioritize negative energy balance by eating less calories and spending more calories (2) preserve & build muscle by weight training (3) include sufficient protein & complex carbs to stay satiated for longer and (4) rest well to see great outcomes.

Remember a good weight loss strategy is driven by bringing long-term sustainable changes in lifestyle.

Article research conducted by Sanjana Suresh

mistakes

Common Mistakes When Trying To Lose Weight

by with 13 Comments MistakesWeight 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
weight loss vs fat loss

Weight Loss Vs Fat Loss – What Should You Aim For?

by with 6 Comments LifestyleUncategorized

The term “Weight” consists of the total weight or mass of your body.

This includes the weight of your bones, lean muscle, fat tissues (mass), water weight, etc.

What is Weight Loss?

Now, when you’re trying to lose weight, it can either be a result of muscle loss, fat loss, water loss, or even a combination of these three.

So, don’t get so excited about just the number going down on the scale. It could just be your water weight and your muscle mass largely.

And as you lose muscle, you will begin to experience difficulties in performing day-to-day physical tasks.

A later outcome of this could be sarcopenia, a condition that is characterized by losing muscle mass & strength over a period of time with contributing factors being reduced level of physical activity, age & gender (1).

Essentially, your body composition will not improve, you will just become a smaller version of your previous self.

What Is Fat Loss?

But “Fat Loss” means the weight lost by specifically targeting your body fat or the fat tissues over your lean muscles.

So Fat Loss looks like a healthier approach to aim for, both to lose weight and to look good (read sexy 😉) by preserving as much lean muscle mass as possible and having a great body composition.

But benefits of fat loss over weight loss go much beyond than just having a great body composition.

Problem With Losing Muscle

After the age of 30, one tends to lose 3-8% muscle mass every 10 years and this rate particularly shoots up after the age of 60 resulting in involuntary loss of muscle mass & strength also known as Sarcopenia as discussed above (2).

And this is primarily responsible for disability in older people.

Right Approach to lose fat

But how do we achieve Fat Loss over Weight Loss because both look the same as both require a caloric deficit diet? Right? 

The real game is the amount of deficit, protein consumption, and physical activity level.

The general problem seen with people struggling to lose Fat is their ‘unrealistic expectations of getting the desired results over a short period of time (like 7-10 kgs in a month or so).

People go for huge deficits (like 1000 calories) in order to get quick results, but guess what? This eventually slows down the metabolism as the body turns on the ‘Starvation Mode.

A better term for starvation mode would be “metabolic adaptation” (4).

Meaning, your body will require fewer calories now to survive because it is smart & it has adapted to the current nutrition pattern.

Also, a large amount of deficit can cause fatigue, Nutrient Deficiencies, loss of lean muscle, and above all you won’t be able to sustain it.

And, therefore deficits need to be small with the optimum amount of protein consumption.

Studies have shown that for most people a calorie deficit of 500 calories per day is sufficient for fat loss and unlikely to affect your hunger or energy levels with the right food choices and also minimizes muscle loss.

Secondly, Resistance Training has a vital role. It preserves the lean muscle mass, prevents metabolism to slow down, and boosts the fat-burning process (3).

The ‘American College of Sports Medicine recommends at least 0.8g of protein per kilogram of body weight for sedentary individuals and 1.2-1.7g of protein per kg of body weight for active individuals.

Conclusion

To conclude, optimal protein intake, along with some form of resistance type training, a moderate caloric deficit, and long-term lifestyle changes must be looked at for fat loss if you want to sustain it even after achieving it.

References used –
Book –  Sports Nutrition for Health Professionals – American Council on Exercise

potatoes

Can Potatoes Help In Losing Weight?

by with 9 Comments LifestyleUncategorized

Let’s understand this by splitting this into two parts –

First, the nutritional composition of a potato.

100g Potato contains 97 calories and has about 2g of protein, 2g fiber, 22g of carbs, negligible amount of fat, and 75% water. It is a good source of several micronutrients such as potassium, magnesium, phosphorus, vitamin C, B6, etc., implying they are nutrient-dense.

All those who thought potatoes are no good must consider their fantastic nutritional profile before making conclusions.

However, potatoes are high on the glycemic index (GI) scale which means that they do spike blood glucose levels and this is particularly, an area of concern for people with diabetes who should avoid high GI foods in particular.

Now let’s understand whether or not potatoes can help you with weight loss but before we come to that let’s first understand how your body actually loses weight?

The answer is simple – when you consume fewer calories than your body actually burns – resulting in what we call a ‘Caloric Deficit’ – which is the primary condition to lose weight. In a Caloric Deficit, your body uses fat as fuel or energy resulting in fat loss.

Simply put, if your maintenance calories (calories required to maintain the same weight) are 2000, and you need to lose weight, you will have to consume less than 2000 calories. And a 100g potato has almost 100 calories, just to put things into perspective. Now you can calculate how many potatoes would you like to fit into this diet.  

But above all, potato is a high-satiety food. In fact, according to Healthline, a satiety survey conducted in 1995, ranked 38 foods on the basis of how filling they are after consumption, and foods that crossed a score of 100 were considered highly filling.

And it was surprising to note that boiled potato (not fried, deep-fried, sauteed in oil) scored 323 on the satiety index and was ranked as the most satiating food.  

And why it’s important is because, on fat loss, you need more satiating foods so that it becomes easier for you to stay in a caloric deficit and you’re not hungry all the time.

And, optimal protein consumption is advised during fat loss, so that your body retains as much muscle as possible during that phase.

The bottom line is “will potato help you lose weight?” – No, a caloric deficit diet will whether it includes potato or not.

No seeds, fruits, salad, or any other food will help you lose weight until you are in a caloric deficit. No matter you eat Potatoes or not, as long as your body is not in a caloric deficit, you’re not going to lose weight, and also being in a caloric deficit if eating potatoes, you’re still going to lose weight.

Potatoes are highly nutritious and should be a part of your diet but in limited portion sizes.

Source –
https://www.healthline.com/nutrition/15-incredibly-filling-foods
https://fdc.nal.usda.gov/fdc-app.html#/food-details/170027/nutrients