Blog | Category | Weight loss
  • Caffeine & Weight Loss

    In Health Tips On 16 February 2015

    I am sure losing weight would definitely be on your new year resolution list. So are you counting calories, working out , or looking for a short cut??  Anyone looking for a shortcut to weight loss might be tempted to try one of many supplements that claim to burn fat and boost metabolism . I have seen many fitness instructors insisting on their clients to have a shot of black coffee several times during the day.  The common & not so exotic ingredient in all of these is Caffeine. Caffeine has a strong reputation as a weight loss aid. But what actually caffeine do to your system and is there is any supporting , well-designed studies showing caffeine to be any sort of silver bullet against flab? Although research about the connection between caffeine and weight isn’t definitive, there are several theories about how caffeine might affect weight, including: 1. Caffeine act as a diuretic , which means people taking large doses might shed some weight through water loss, which is quite temporary and certainly not the kind of weight loss most users are looking for.   2. Calorie Burning: Caffeine may stimulate thermogenesis — one way your body generates heat and energy from digesting food. But this probably isn’t enough to produce significant weight loss.   3. Appetite Suppression: Caffeine may reduce your desire to eat for a brief time, and actually makes you hog and develop cravings in the later stages of the weight loss program. Without making other changes to your diet and lifestyle caffeine is unlikely to make a significant difference to your weight. Certainly its not going to be as effective as a 30 min of exercise. Use this guide for the amounts of caffeine in products: • One mug of instant coffee: 100mg • One mug of filter coffee: 140mg • One mug of tea: 75mg • One can of cola: 40mg • One can of energy drink: 80mg • One 50g bar of plain (dark) chocolate: around 50mg • One 50g bar of milk chocolate: around 25mg Caffeine is found in many beverages, including coffee, tea, energy drinks and colas; in products containing cocoa or chocolate; and in a variety of medications and dietary supplements, including supplements aimed at weight loss. Also, too much caffeine can cause jitteriness, anxiety, spikes in blood pressure and rapid heartbeats in some people. So restrict yourself to not more than one cup of coffee a day. 

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  • Managing Menopause Through Diet

    In Health Tips On 16 February 2015

    Are you dreading the Menopause? There’s really no need as good nutrition and lifestyle changes can make a big difference.  Every women experiences different menopause symptoms like hot flushes, mood swings, dry skin, weight gain, nausea, night sweats and osteoporosis. Some factors and symptoms related to menopause cannot be avoided. However, good nutrition might help make years around menopause a little more comfortable. Eat fruits and vegetables: Include at least two to four servings of fruits and three to five servings of vegetables in your daily diet. Fruits and vegetables contain a chemical called as ‘Phytoestrogen’ which is similar to estrogen in its structure and supposed to mimic or act as weak estrogen in human bodies. And thus able to subside some of the discomforts caused due to low estrogen during menopause. Include plums and prunes, strawberries, apples, tomatoes, pears, grapes in your daily diet. Get enough Calcium : Consuming two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1,200 milligrams per day. Due to poor absorption and increased excretion of Calcium through our bodies, it is important to pay attention to the adequate intake of Vitamin-D and protein which can counter these problems. Rev up your Iron intake: Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. Drink plenty of Water: This will help you stay hydrated. As a general rule, drinking eight glasses of water every day fulfills most everyone’s daily requirement. Eat adequate Fiber: Most adult women should get about 20-25 grams of fiber a day. Eat foods high in fiber such as whole-grain breads, cereals, pasta, brown rice, fresh fruits, and vegetables. Choose your fats wisely: Top of Form Stay away from saturated fats present in whole milk and its products, butter , fatty meats, ice-cream , cheese etc. Saturated fats raises cholesterol and increases the risk of heart diseases. Also, limit the intake of cholesterol to 300 mg or less per day. Rather opt for heart healthy Omega-3 and 6 fatty acids present in Flaxseeds, walnuts, almonds, olive oil, fish, cod liver oil etc. The fatty acids, proteins and calcium present does not only keeps the heart healthy but also keep one away from the inflammation of joints and osteoporosis which is the most probable conditions seen during menopause.

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  • Top 10 Winter Foods - Part 1

    In Health Tips On 18 December 2015

    Winter is the time when people cherish food for several reasons, be it the seasonal availability of certain food items and their unique flavor, color, taste, etc. Also, during winters we need to add food that warm us and helps to build immunity to fight against common cold, cough and flu. This season brings with it hearty winter greens like palak, methi, sarson, muli and high energy and protein grains like Bajra and makki which are loaded with warmth giving quality.   All this calls for higher intake of food leading to more calorie intake than usual. Here are some winter foods with high nutritional value coming in a low calorie package. 1. Methi leaves: In winters, methi leaves are available in abundance and are fresh. It is an excellent source of folate, vitamin A, B6, C, and K. It is excellent in boosting immunity during the winter months. Methi instantly increases body heat which is perfect for cold days. Methi also helps in lowering the cholesterol and control diabetes. It can be consumed in many ways either make a parantha out of it or a subzi, its goodness remains there.  â€‹ 2. Citrus fruits: Citrus fruits especially orange and grapefruit are at their juiciest in the wintertime. Loaded with vitamin C. Citrus fruits are also rich in flavonoids, which are known to boost ‘good’ HDL cholesterol and lowering “bad” LDL cholesterol and triglycerides. 3.  Carrot: It is the “powerfood” of winters, packed with vitamins and minerals like vitamin A, C, K, and B8, beta carotene, folate, potassium, iron, copper, and manganese. Good for vision as it is a good source of vitamin A. Pectin present in it lowers the cholesterol levels. Carrots are known to possess anti cancer properties.  Try to have a glass of carrot juice daily. 4. Hot soups: Nothing is better than a bowl of hot soup during chilly winters. Less in calories, higher in nutrients, satisfies the taste buds, provides heat to your body.  What else can be a better appetizer than even a simple tomato soup or chicken soup.   5. Ginger: Ginger acts as an antioxidant. It makes your immune system strong. It is an excellent remedy against cold and flu especially when taken with honey. It boosts the metabolism and keeps the body warm. A hot cup of ginger tea is the best way to protect from winter chills. Let’s gives this winter a healthy break by adding above mentioned foods in our diet. This article was orginialy posted at www.nutritionmatters.co.in

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  • Relationship between Caffeine & WeightLoss Revealed

    In Health Article On 28 August 2016

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  • Top Easy and Healthy Smoothies For Your Weight Loss Journey

    In Health Article On 31 March 2017

    Originally Written at my Blog Whenever you order shake or smoothie in a restaurant, you never know how it is going to affect your weight loss efforts. You tend to get tempted by the over sweetened Chocolate Orie or Brownie Shakes and end up consuming them which spoils the hard work you've put into your weight loss journey so far. So I thought of sharing some amazing Easy & Healthy Smoothies, which you can have while on your weight loss journey. You can consider them as meal replacements as well.  I suggest you try these for a week and see how it really helps you shed those extra inches off from your belly Don't Miss: Is Sugar Craving Spoiling your entire Weight Loss Journey? Read Here: Over come your cravings by following these simple Diet Tips Smoothies are healthy food alternatives. It can be the best in weight-loss as they offer a ton of nutrition as well as protein and fiber to help keep you full until the next meal. And if you are making it at home, you can get a pack of vitamins, minerals and satiating fibers which otherwise you would miss. Smoothie will never let you down.

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  • How to easily Lose Weight in Summers?

    In Healthy advice On 07 January 2018

    How to Easily Lose Weight in Summers Summer is back. Here comes the season in which you can shed off your extra pounds, you desired to lose for many months.  Summer is a good season to lose weight because unlike winter and rainy season, it doesn’t make you sluggish and lazy. In summers you can get up early and have a good time to exercise as early morning exercise helps to lose weight faster. Secondly, hot weather may help to suppress your hunger and make you less prone to binge eating, as most of us do in winter or rainy season. This way you can work out more and have good control of diet. So what can be your ideal diet to lose weight and be active without compromising your health? Here are few summer weight loss tips which may help you:  Drink plenty of Fluids: Hydration is the most important thing to remember in summer. This will help you to fight heat stroke and suppress your hunger. You can include low-calorie liquids like unsweetened lemon juice, green tea, ice tea, coconut water, buttermilk, etc. These beverages will help you to keep you cool and if you consume them before your meal it will help to cut down your calories too. Avoid Sugary and soft drinks: On hot sunny afternoon you may want to have a chilled glass of aerated drink or juice; Beware this may add extra calorie to your diet which is increasing your weight. Also drinking chilled beverages results in slowing down your metabolism and thus result in weight gain. Eat small frequent meals with lighter dinner: Eating small frequent meals are always advisable. You could have a heavy breakfast with a good ratio of carbohydrate and proteins along with fresh fruit. This will keep you going throughout the day. Your lunch can be moderate with a good amount of fiber-rich salads, while you can keep your dinner lighter by eating soups and salads.Eating salads and soup at night in summer make you feel fresh and prevent a gastric upset. You may prefer cold soup too. As a bonus, you can forget portion control when it comes to eating fresh fruits and vegetables. Rest in between meals you can drink your calories in the form of juices. Treat yourself to a natural dessert: In summer we love to have chilled ice creams which are loaded with sugars and fats. Instead, you can replace it with frozen yoghurt, fruit salads, fruit Popsicle. Avoid oily and fried foods: Avoid oily, fried and sugary foods for two reasons. First, they are high in calories which will result in weight gain, secondly, due to slow digestion in summers, it will cause gastric upset. Include superfoods: Superfoods like chia seeds (sabja seeds in India), lemons, ginger, water containing foods like watermelons, pineapple, oranges, berries, grapes, cucumber, bell peppers, onion. Sabja seeds are rich in protein and fiber, also they have excellent cooling property. While other foods have highest water content and a good amount of vitamins and antioxidant which will help to combat stress-related weight gain. Get out of the home and have fun: Summers being mostly a holiday season we tend to stay at home and just hang around. Instead of that we can just step out in morning or evening and play some interesting sports or outdoor games. This could make you stress-free and active.  You can follow above tips to lose weight but you may also require personal guidance since weight loss pattern and rate differs person to person.The miracle can happen this summer but the change should start with you.   Find more such interesting articles on my blog here: Nutrition Matter's Blog  

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