Do This During Your Workday to Burn More Calories and Fat

Sitting all day long is not good for health at all. This is the reason why people with sitting jobs often complain about bulging belly, fat butts and inappropriate posture. Many weight loss doctors recommend people to pay attention over their sitting time while they are working. It is important to stand-up within regular intervals for health boost. When you stood-up frequently during 8 hours of period, you burn more fat and calories. Since each stand to sit and sit to stand transition demands energy expenditure and muscle activation, you can burn extra calories.

How to Lose Weight and Get Fit While Working Insane Hours

No Junky Snacks: Instead of depending on vending machine, eat homemade snacks. You can decrease your calorie consumption by replacing your sugary snacks with healthy ones. Rely on protein-packed, fiber-filled snacks that will help in keeping you satisfied on fairly few calories. Eat fruits, nuts and sprouts in your snacks break.

Drink Infused water: It is important to keep yourself hydrated. By sipping infused water throughout the day, you can flatten your belly. Consider purchasing an infuser water bottle for your office desk, so that you can infuse the extract of fruits and herbs in water.

Stand Instead of Sit: Standing improves energy level, tones muscles, burns extra calories, increases blood flow, improves posture and ramps up metabolism. You can set a timer to stand-up from your chair.

Take Breaks: Sitting continuously 8 hours is not good for health at all. It is important to take at least 2 to 3 breaks. You can go down-stairs to get some fresh air. A bit of amplified heart rate will boost blood flow and oxygen intake. This will not only refresh your mind, but will benefit to your lungs, muscles and heart if done frequently and consistently.

Morning and Evening workout: You can kick start your day with jogging, swimming, cycling etc. These workouts for weight loss will refresh your heart and soul. You will feel energetic throughout the day. Similarly, you can spare 1 hour after office to visit gym.

Easy Ways To Slash Calories

The immediate effect of cutting calories from here and there won’t instantly show-up on the scale, but consistent changes will. Cutting a lot of calories instantly from diet will make you feel lethargic and dizzy all day long, and it is not a good way of losing weight fast either. In order to lose weight fast, you need to start with cutting at least 500 calories from your regular diet. You won't even know you're eating less, and you won't feel hungry. You won't even realize that you are eating less, and you won't feel hungry.

Below mentioned are effortless ways of cutting calories throughout your day—without feeling them at all:

Drink plain tea or coffee

By drinking black tea or coffee, you cut 69 calories. Avoid adding cream, sugar and other extras in your beverages, and observe the change. People who have habit of drinking tea or coffee more than two times a day should strictly drink them black. You can still kick start your day with plain tea or coffee.

Get more fiber at breakfast

By opting high-fiber breakfasts, you can feel fuller and eat lesser. Such breakfast will curb your hunger till lunch, and you will consume 31% lesser calories at lunch as well. Instead of packed food, try eating cereals in lunch.

Eat protein throughout the day

If you eat high protein foods in meals, you can save yourself from mid-afternoon hunger. You can obtain sufficient amount of protein from nuts, lean meat, soy, dairy products and seeds. This will even help you in suppressing sweet lure.

Watch your salad toppings

By including a lot of veggies in your meal, you automatically cut a lot of calories. Eat variety of salads, but watch your salad toppings.

Do more cooking at home

Instead of, ordering food from outside, try cooking more food at home. When you cook your own food, you keep calorie count under check. Homemade food is the best when you are following low calorie diet.

Cut back on cooking oil

A tablespoon of cooking oil contains about 120 calories. It is possible to prepare tasty meals in lesser oil.

Best Snacks for Weight Loss

If you are sacrificing your snacks to cut calories, then STOP. Snacking can help you in losing weight, as they fuel your body between meals. Healthy snacks make sure that you won't be famished till mealtime, and keep your fat-burning metabolism up. However, the choice of snacks matters. There are several nutritionist-approved snacks that will make you feel full and help you to lose weight fast.

Healthy snacks for weight loss

Snacking does not mean weight gain. Snacks can power-up weight loss. It is important to have 1 or 2 snack breaks between the meals, because they curb your hunger. Snacking can also provide you all the nutrients that your body needs. They keep metabolism and sugar at even level. You should eat right snacks in right quantity. Check out the below mentioned snacks for maximum weight loss results:

Greek yogurt with raspberries and honey

This dish is creamy, sweet and filling. Greek yogurt with raspberries is pure indulgent. Along with being tasty, this snack is full of healthy fat, fiber and protein. And raspberries are natural source of vitamin C that increases the fat burning capability of body.

Grapes and walnuts

Everyone loves grapes and walnuts. Grapes are sweet and walnuts are filling. You can eat this combination as snacks to suppress your snack time hunger. This power-combo provides you fiber, natural sugar, protein and healthy fat.

Wheat Thins and cottage cheese

Dip wheat thins in cottage cheese and enjoy healthy snacks. This snack will provide protein and healthy fat to your body which will keep you full till meal time.

Mediterranean hummus tray

You can enjoy the benefits of Mediterranean diet by eating hummus tray as snacks. This low-fat and high-fiber snack feels more like a meal.

Oatmeal and blueberries

Oats are not just for breakfast. You can eat oats as snacks. Oats are full of fiber that helps in regulating blood sugar level.

Apple slices with cheese

An apple a day might not keep doctor away, but it prevents weight gain. Many weight loss nutritionists recommend this snack, as this combination is the journal of nutrition.

What is the best fat-loss workout?

There is no getting around with the fact that you have to follow a disciplined workout routine to burn the body fat and build the muscle mass. You can burn fat and sculpt your body without hitting gym, and even without using any equipment. There are various fat loss exercises that can give you the physique that you have always wanted. While it takes a lot of effort and different type of exercises to achieve all-round fitness, there are several workouts that can help you in burning the fat faster than others. It is important to opt for the right exercises to experience effective outcomes.

Best Fat Burning Workouts

HIIT: High intensity interval training workout is done in short bursts with high intensity. The best thing about HIIT is you do not need any equipment to perform this workout, and you can practice this workout anywhere anytime. This workout includes sit ups, jump squats, push-ups, split-jumps, tricep dips and Burpess. HIIT workout boosts metabolism, burn fat, and build muscle mass. This workout is very good for heart health as well.

Total Body Strength training: Strength training helps in boosting metabolism and burning fat. This workout includes both upper and lower body workouts that make your body as well as brain works harder. In order to perform total body strength training, you need dumbbells. The exercises are performed in two sets (8 reps, 2 sets). This workout include exercises like plank push-up, close row kickback, reverse lunge, lateral raises, ski squat and pull-ups. With strength training, you can burn more calories and results will be visible in shorter amount of time.

Combination of Strength training and HIIT: Combination of HIIT and strength training is a full body weight loss workout. This combination can provide you the lean body in least amount of time. It helps you in burning calories, building muscle mass and avoiding plateaus. This workout is suitable for men and women. With this workout you get rock solid core, defined arms and lean legs. This workout lets you lose weight, not muscle. However, it is challenging workout.

How to Set Weight Loss Goals

Losing weight isn’t easy and isn’t fun. But it doesn’t mean that you give up even before trying. Weight loss is difficult not impossible. It is possible to achieve the desired level of fitness by following the weight loss diet plan and workout routine. The very first step towards health and fitness is setting the goals. It is important to set the achievable weight loss goals to stay motivated for losing weight. Instead of setting big and scary goals, start with tinier goals.

The best way of setting weight loss goals is to follow standards. Your goals should be measurable, specific, realistic, attainable and tangible. The very first step is determining if you really need to lose weight. Ideal body weight differs from person to person. There are several parameters used to figure out if a person needs to lose weight, such as:

  • If BMI (Body-Mass-Index) is greater than 25
  • If waist hip ratio is higher than 1.0 for men and .8 for women
  • If measurement of Abdominal Girth is more than 40 for men and 35 for women

These are the clues that indicate that you need to lose weight. It is important to understand telltale signs like tightening of clothes, getting easily exhausted while performing any physical activity and clear visibility of fat around abdomen area. If you have observed any of these signs, you need to figure out a weight loss routine.

Setting weight loss goals

In order to achieve the weight loss results, it is important to set the right goals. Here is how to set weight loss goals:

Think short-term: Weight loss is not an overnight game. You cannot lose all the weight in 1 or 2 months, and you have to accept this fact while planning your weight loss goals. Instead of thinking where you will be in one year, think about where you will be in next two weeks.

Figure out diet strategy: It is not possible to switch the diet plan instantly. Thus, instead of following any random diet from internet, visit a weight loss doctor and ask for a healthy diet plan for weight loss.

Select the workout plan: It is not possible to lose weight with diet alone. You have to practice the best exercise for weight loss. Don’t start with rigorous workouts. Begin with easy exercises and slowly increase the intensity of your workout.

Spotlight on..... Gluten-Free Diet

Gluten is a component of the protein that is present in wheat, barley and rye. Gluten is responsible for providing elastic quality to bread products and making them chewy, so gluten is one of the components of baked goods. A gluten free diet is one that eliminates most grains. The pros and cons of a gluten free diet should be carefully considered, especially if you are thinking about cutting gluten completely from your diet.

Gluten-free diets

A gluten-free diet involves avoiding any product that contains wheat, barley or rye. It is not easy to avoid gluten, as wheat is found in almost every commercially manufactured food. Fortunately there are a few gluten-free products available that are dense in nutrient and full of whole food.

Following a gluten-free diet plan is a big change, and like anything new, it takes a while in getting used to. A person may initially feel deprived due food restrictions of this diet plant. Gluten-free diet is primarily recommended for people who have celiac disease and gluten intolerance, but nowadays, it has become the new craze for weight-loss.

There is absolutely no evidence that proves that avoiding gluten will help in weight loss. However, gluten-free diet will help you in avoiding processed foods and cause you eat more fruits, legumes, whole grains etc. that will eventually help in losing weight. People who follow gluten-free diet tend to make healthier eating choices because they are more concern about reading food labels.

Gluten Free Food List

Healthy fat: Healthy fat present in virgin olive oil, coconut oil, sesame oil, pasture-fed butter, almond milk, nuts and seeds are free from gluten. You can eat these foods while following gluten free diet.

Protein: Proteins present in wild fish, shellfish, molluscs, egg, pork, poultry and grass-fed meat are free from gluten. You can include these foods in your gluten free diet plan.

Vegetables: Vegetables such as lettuces, kale, chard, spinach, broccoli, mushrooms, cauliflower, cabbage, onions, Brussels sprouts, sauerkraut, shallots, scallions, ginger, green beans, celery etc. are free from gluten.

Low-sugar Fruit: Fruits such as cucumber, tomato, avocado, bell peppers, pumpkin and eggplant, are healthy gluten-free foods.

If you are thinking about following any strict diet for weight loss, do consult with a weight loss nutritionist. Only a nutritionist can suggest you the best diet according to your present health and lifestyle.

A balanced diet for vegetarians

Vegetarians are often worried that they won’t get all necessary nutrients with vegetarian diet. Being a healthy vegetarian is possible by eating variety of foods that provide protein, vitamin, calcium and other important nutrients to your body. In fact, there are many healthy vegetarian diets for weight loss that can support your rigorous workout routine. It is possible to obtain the necessary nutrients without eating egg, meat and fish. Vegetarian diets can be healthy, tasty and satisfying, if you follow the right diet plan.

Being a healthy vegetarian

Vegetarians can enjoy pulses, grains, fruits, vegetables, nuts, seeds and dairy products. The plant-based diets are healthier. There are less reported cases of diabetes, obesity and heart diseases for people who follow vegetarian diet. Typically, vegetarian foods contain less saturated fats, and more fiber, folate and antioxidants. If you eat right, you can maintain a healthy body weight with vegetarian or vegan diet.

Healthy breakfast for vegetarians

Kick start your day with protein-based breakfast. The protein-rich foods are sustaining and filling. Protein can slow down stomach emptying, so that you can feel fuller for longer, and thus you will consume fewer calories later in the day. You can eat cereal, oats, nuts, seeds and yogurt for breakfast.

Healthy mid-morning snacks for vegetarians

Make every meal count. Healthy mid-morning snacks can make you feel better throughout the day. You can provide vitamin D and iron to your body by eating fruits and vegetables in the morning. Just swap your morning biscuits with banana and packed muffins with fruit smoothies.

Healthy lunch for vegetarians

Eat carb-rich foods in lunch to suppress the mid-afternoon hunger. Your breakfast should be combination of nuts, grains, beans, dairy products and starchy carbs. Choose fiber-rich whole grain foods for lunch.

Healthy mid-afternoon snacks for vegetarians

You can indulge yourself with savory popcorn, colorful salad, mixed seeds and low-fat cream cheese on crackers in mid-afternoon. These foods can suppress your hunger till dinner.

Healthy dinner for vegetarians

For dinner, eat healthy carbohydrates with essential fat. According to weight loss nutritionists, fiber-rich and low-fat foods are necessary in dinner to get you through to breakfast.

Surprising habits that accelerate fat loss

If you are trying to lose weight, you are required to eat less and exercise more. There is no doubt about that. But in order to accelerate your weight loss speed, you need to make some lifestyle changes to burn body fat. It is possible to achieve the healthy weight loss results without following weird workouts or crazy diets. Positive lifestyle changes can double or even triple your weight loss speed. With right habits, you can lose weight fast as well as feel energetic throughout the day. You can follow the below mentioned 6 rules to multiply the effect of your diet and exercise program:

Rule #1: Drink More Water Before Meal

There are plenty of health benefits of drinking water, but did you know that drinking water can accelerate your fat loss? Drinking water before meal can boost your metabolism and provide a smoother digestive system. When you drink water before meals, you trim down the fat and feel fuller that will prevent you from overeating.

Rule #2: Spend more time chewing your food

Eating slowly can actually help you in losing weight. When you eat slowly, food causes your brain to decrease its sense of hunger, and thus you will not eat more than what is necessary for your body at the end of your meal.

Rule #3: Eat more protein

When you are trying to lose weight, your body requires more protein to build muscle mass. Protein is very much important when you are doing resistant training. You can get your protein dose from lean meat, nuts and low-fat yogurt.

Rule #4: Sleep more

Sleeping boosts the metabolism. The longer you sleep the more fat you burn. Sleep also helps in regulating hormones that control hunger. When you skip sleep, your body produces more hormones that trigger food cravings.

Rule #5: Take a walk after every meal

Actually, walking is not the best exercise. But walking after every meal helps muscles in absorbing the glucose you ate. This prevents meal from spiking your insulin level.

Rule #6: Interval training

If you already do high intensity cardio workouts such as swimming, running or cycling, rev it up with high intensity interval training. Many weight loss doctors recommend interval training for weight loss. There are tons of great interval workouts.

Bad Habits that give you belly fat

People easily develop bad habits to save energy and time. Old habits may be hard to break, but it becomes important to get rid of bad habits when they are breaking your weight loss efforts. Some bad habits can give you belly fat. Already it is not easy to burn belly fat and your bad habits can sabotage all your dieting and exercising efforts, as result belly becomes bigger and bigger. If you want to say good bye to your flabby stomach and welcome toned body, you have to avoid these belly fat causing habits:

Drinking Diet Soda: You might think that switching sugar based soda from diet soda will help your health, but that’s not the case. Diet sodas have their own side-effects and dangers. This non-sugary soda can increase your waist circumference.

Using a Larger Plate Each Time You Eat: Pay attention over size of plate that you use during mealtime. When you have more space to put food, you tend to eat more than your body actually needs, and that cause more belly fat.

Late Night Dining: Yes, it is true that body naturally burn some flab while you are asleep, it might not be efficiently done if you sleep with full stomach. Along with causing belly fat, late night dining increases the risk of indigestion and acid reflux. To avoid this consider taking your dinner at least 3 hours before sleeping.

Eating when you are Sad, Angry or Upset: Eating absent-mindedly when your emotions are at peak is not wise. By doing this you are ruining all your work-out and diet efforts. Emotional eating will not make you feel comfortable, instead it will load you with calories.

Depriving Yourself from Sleep: Sleep deprivation not only slow-down your weight loss, but it will increase the secretion of stress hormones. These hormones increase the sugar craving. This eventually increases the belly fat.

Not Getting Enough Protein in Your Regular Diet: Protein is very essential for body. By increasing your protein consumption, you can stabilize your blood sugar while dropping insulin levels. Ask your weight loss nutritionist for healthy proteins.

Surprising health benefits of weight loss

Carrying around extra weight not only feels uncomfortable, but it can also cause serious damage your health. Along with improving your physical appearance, weight loss can totally change the way you feel about yourself. Even 5 to 10 % of weight loss can improve your overall health. However, losing weight is not an overnight task. Everyone crave for healthy body weight, but losing that excess weight is not as easy as it sounds. You need to do a lot of hard work in the gym, consult with a nutritionist for weight loss diet, and have to follow an active lifestyle.

Health problems linked to being overweight

There are many health problems associated with overweight body. These health problems can make you feel weak, lethargic and sick. The best way to prevent health complications is keeping body weight under control. The overweight people have higher risk of:

  • Heart disease
  • High blood pressure
  • Back pain
  • Osteoarthritis
  • Type 2 diabetes

Benefits of maintaining healthy body weight

Weight loss can be life changing. Along with making you look good from every angle, there are many bonus perks of weight loss, some of them are:

Better Sleep: You can actually get better sleep after losing weight. Only 5% of weight loss can give you better and longer sleep throughout the night. By burning excess body fat, you can alleviate the snoring and sleep apnea.

Better Hormonal Balance: Thyroid gland creates and secretes very important hormones that are responsible for regulating the metabolism of your body. These hormones can also affect muscle strength. When you get rid of excess fat, your hormone levels get steady and as a result it becomes easier for you to maintain your weight loss results.

Better Sex Life: You will automatically feel the energy boost after losing weight. The weight loss results can also improve your sex drive.

Better Mood: Just like your physical health, weight loss can enhance your mental health. While you work out, feel good chemicals are released. That’s the reason why you feel good after working out.

There are many benefits of losing weight. If you are thinking about weight loss, you should visit a weight loss clinic for better and faster results.

6 Pack Abs Diet: Foods to sculpt your abs

You are going gym regularly, practicing countless stability exercises and sit-ups, and spending hours on treadmill—but still not getting the six-pack-abs that you are targeting! It is disheartening to not to get abs after working so hard. Well, along with exercise you will have to follow a special six pack abs diet to get the desired results. No matter how strong your core is, you will have to beat the belly bulge to see your abs.

Six Pack Abs Diet

If you want a six pack abs body, you will have to ditch the junk foods and incorporate a diet plan that torches belly fat, boosts metabolism, banishes bloat, and wards off future weight gain. You can do rigorous exercise all day but if your diet is not on point, you will not see results. To make chiseled abs, you need to cut your calorie consumption. However, to do this efficiently you need to keep track of your calories, carbohydrates, protein and fat consumption. You need to make sure that your body gets enough fuel for workout recovery.

Best foods for 6 pack abs


Eggs can be ultimate breakfast food for six pack abs aspirants. This breakfast favorite has all nutrients that are required to boosts metabolism. Eating eggs in breakfast also help in turning off the genes that are responsible for belly fat storage.


Bananas can help you in fighting against gas and water retention. Eating bananas twice in a day can reduce belly bloating up to 50%. You can kick start your day with a banana.

Green Tea

Green tea can make your gym time more worthwhile. This tea is a powerful abs-chiseler. It’s antioxidant quality resist belly fat storage.

Lean Poultry

Lean proteins are must for 6 pack abs aspirants. Every weight loss doctor for men recommends the lean proteins. You can eat turkey and chicken every day. Consuming one gram of protein per kilogram of bodyweight each day can help you in building muscle mass.


Chickpeas, beans and lentils work as magic for revealing abs. Legumes are also good for keeping bad cholesterol and blood pressure under control.

How Much Do You Have to Exercise for a Flat Stomach?

In order to tighten and flatten your stomach, you are required to have both toned abdominal muscles and low body fat percent. Your exercises for flat belly should include abdominal strengthening sessions as well as calorie-burning cardio workout. The amount of exercise you need to get the flat stomach depends on how much excess fat you are carrying with you. With healthy eating plan and apt training program it is possible to get flatter, stronger and toned stomach.

Lowering overall body fat

Burning body fat is important to flatten the stomach. You can achieve this by burning more calories than you consume. To lose the stomach fat you will have to burn calories with frequent cardio exercises and bound the calorie consumption by following a healthy diet plan. Stomach fat is stubborn. Getting rid of stomach fat is not going to be easy. However, regular exercise and healthy diet can help you in lowering the body fat.

Calorie Burning Cardio Workout

Running is the most effective cardio for burning calories. Initially, you can start running 1km a day, and gradually increase the distance up to 6km. You can give a kick start to your day with running. This workout will not only help you in burning calories, but also make you feel fresh throughout the day.

Swimming is another calorie burning cardio workout that can give you a flat belly. This workout improves muscle strength and definition, builds bone mass, provides flexibility and reduces inflammation. In fact, swimming is a great recreational activity that you can enjoy.

Other calorie burning cardio workouts are bicycling, jumping rope and rock climbing. You can switch between various cardio activities to stay motivated.

Healthy diet plan

No matter how much and how intense workout you do, it is important to follow a healthy diet for flat stomach. Eat healthy breakfast and then have 3 to 4 small meals a day, but decrease portion size. Your diet should be composed of seasonal fruits, green vegetables, legumes, whole wheat products and low-fat dairy. This will make certain that your body is receiving the nutrients it requires for workout sessions.

Secrets of Successful Weight Maintenance

Losing excess weight is a great accomplishment, but it is only half the battle. The bigger challenge is keeping the weight under control over the long term. It is possible to manage your weight loss result, by following a systematic weight loss plan prepared by a weight loss doctor. Weight management requires different approach than weight loss.

After losing weight people generally do not stick with their diet plan. That’s why they start gaining weight again. The challenge is that the human body is very capable of adapting change. If your body has kept a certain weight for a while, then the body tends to attain that weight. But the good news is that it is possible to keep off weight by following healthy habits.

How to keep the weight off

DO get enough sleep. Sleep deprived bodies crave for unhealthy foods that eventually result in weight gain. It is important to sleep 7 to 8 hours a day.

DO practice moderate exercises. Even if you are not following rigorous workout regime for weight loss, you should keep practicing moderate exercises. You should exercise 60 to 75 minutes per day. Moderate exercises such as walking and jogging are good for health.

DO enjoy outdoor sports. Since you are not following your diet and workout regime anymore, you should find an outdoor sport to indulge in. The sports such as badminton, volleyball and squash are really good for health.

DO try new healthy foods. If you are no longer interested in following your old weight loss diet, you can eat other healthy foods. You can easily find low-calorie foods that are good in taste.

DO eat your favorite high calorie food occasionally. You can eat your favorite food but in moderation.

DON’T give up weight management after getting back some pounds.

DON’T fear the scale. Instead of measuring yourself regularly, make adjustment in diet and exercise to keep your current weight.

DON’T skip meals. Skipping meals is not healthy weight loss practice. People who skip meals feel hungrier later in the day and they overeat.

How to Prevent Childhood Obesity: Healthy Eating Tips for Kids

Childhood obesity is a complicated issue. It has more than a single cause. The obesity in children is a big problem because the extra pounds often lead them towards other health issues, such as high cholesterol, high blood pressure, asthma, sleep apnea and diabetes. Childhood obesity can cause depression and poor self-esteem as well. It is important for parents to take their children to weight loss center to correct the eating habits and lifestyles of their children.

Obesity in children

Today’s kids are spending more time in front of the computer, TV, video-game console, phone and tablet. They are neither interested in exercising nor in outdoor games. Plus busy families do not have enough time to prepare nutritious meals for their children. From electronics to fast food, quick and easy is the reason behind increasing rate of childhood obesity.

Preventing children from getting overweight means choosing the way your family will eat and workout. Diverting your kids towards healthy lifestyles begins with parents. Kids learn what they see. If you follow healthy practices, your kids will follow your path.

Healthy eating tips

In order to prevent childhood obesity, opting healthy eating habits are important. Whole family should start healthy eating altogether to encourage a child. Follow below mentioned healthy eating tips:

Morning Meal:

Breakfast is the most important meal of the day. Prepare a nutritious breakfast for your kids to prevent hunger and overeating later in the day. Research shows that kids who eat breakfast have less tardiness, higher school attendance and fewer stomachaches in the morning. They focus better, develop problem solving skills more easily and have healthier muscle coordination.

Homemade Food:

Instead of ordering food from restaurants, prepare nutritious meals for your family. By doing this you can minimize the exposure of your child to unhealthy food such as fries, soda drinks etc.

Portion Size:

Active kids need to eat 2 or 3 nutritious snacks and 3 meals a day. Keeping these frequent snacks and meals at kid-sized portions will keep calories in check. Along with portion size, it is important to follow a healthy diet plan for weight loss.

Are You Making These Weight-Loss Mistakes?

Theoretically, weight loss seems simple enough –just eat less and move more. Right? Well, anyone who has actually tried losing weight knows that picking right diet and exercise is tricky. All weight loss aspirants inevitably make some mistakes along the way, and most of the time they don’t even know that they are making mistake. These mistakes affect their weight loss results. It is important to follow a systematic weight loss strategy to not only to lose weight but to maintain the healthy weight.

Common Weight Loss Mistakes to Avoid

Being too strict: Dieting does not mean starving. If you suddenly stop eating everything for losing weight, you will feel weak after a few days. Of course you are required to eat less, but not eating enough will not get you to your goal any faster.

Relying on exercise: Undoubtedly, exercise is important. Along with exercise, it is important to make the right dietary changes to achieve the weight loss results. If not combined with healthy diet, exercise has very little impact on weight loss.

Relying on Low-Fat and Diet Foods: If you go for ‘diet’ or ‘low-fat’ labels, you are making another weight loss mistake. These foods are not for dieters. They contain hidden calories and abundant fats. Moreover, such foods can increase sugar cravings, reduce energy level and cause weight gain over time.

Being Sleep Deprived: If you are not able to lose weight despite of exercising and dieting, the reason can be sleep deprivation. Sleep levels are directly proportional to hormone levels. Sleep deprivation results in an increased secretion of cortisol hormone, which triggers fat storage.

Going Through Stress: It is not possible to live stress free life. Unfortunately, excess stress can be one of the reasons why you are not able to lose weight. During stress, cortisol is released –a hormone that makes you crave for sweet and high-fat foods.

Neglecting Protein: Some nutrients play important role in body-weight regulation, and protein is one of the nutrients. If you really want to lose weight, you should follow a weight loss program that allows you to eat healthy proteins.

Why Is It Important to Maintain a Healthy Body weight?

Maintaining a healthy body weight is very important for overall health. The condition of your body decides your day to day well-being and how well you will age. It is important to maintain fitness through healthy diet programs and exercises. Achieving healthy body weight is important for good musculoskeletal strength, blood circulation and digestion. By maintaining your body weight you can live a fit and active life. Benefits of healthy body extend to greater mental alertness, mood elevation and reduced chronic disease risk.

The Importance of a Healthy Weight

When you keep a healthy weight, you enjoy greater energy and come across fewer aches. In order to facilitate all of your body processes, you are required to consume adequate dietary fiber, vitamins, fatty acids, minerals and carbohydrates.

Achieving and maintaining a healthy body weight is not always easy. By maintaining a healthy weight, you can guard your body against diseases, such a –high blood pressure, heart disease, gallstones, diabetes, breathing difficulties, and certain cancers.

Many factors can contribute to your weight. These factors include –environment, genetics, metabolism, and habits. It is essential to consider all the factors when you try to achieve the healthy body weight.

Simple ways to maintain a healthy weight

Losing weight is one thing and maintaining it off is another. However, weight management does not have to mean dramatic change in lifestyle. You may quickly lose weight by following zero calorie diet and strict workout regime, but you will not be able to maintain the weight loss results. Not eating enough calories in a week is a directly proportional to overeating later. Similarly sudden introduction of rigorous workout is not good for body.

Here are some weight loss tips to help you achieve and maintain a healthy body weight:

  • Don't deprive yourself from food, eat healthy instead
  • Watch your portion size
  • Eat less food, more often
  • Keep yourself hydrated
  • Choose healthy snacks
  • Focus on whole food, avoid processed food
  • Engage in daily physical activities
  • Do not exhaust yourself while working out

The right weight loss approach can help you be more successful at weight management.

What to Eat For Breakfast to Lose Weight

Breakfast is the most important meal of the day. If you are trying to lose weight, it is good to make your morning meal count. Breakfast provides initial input of energy to your body that helps in maintaining a healthy metabolism throughout the day. Without breakfast, or with an insufficient breakfast, you will feel sluggish and lethargic all the time. Skipping breakfast is not a right way of losing weight. Instead, eating healthy breakfast to lose weight will help you. By eating a nutritious and healthy breakfast, you will provide energy to your body that is required to perform various tasks throughout the day.

Breakfast Tips for Faster Weight Loss

A healthy breakfast is a combination of protein, carbs, fiber and fat. A healthy breakfast can make you feel fuller for longer duration. By eating a healthy breakfast, you can give a kick start to your day. If you want to lose weight, you should eat food that contain high protein and fiber, and low sugar and fat. A good breakfast also contains a combination of food groups that provide vitamins and minerals to your body.

Try these below mentioned popular healthy breakfast options, designed precisely to boost calorie burn:


Oatmeal can actually help you in losing weight. Oats are high in fiber content that will keep you fuller longer. It is a slow-release carb. So, if you eat oats 3 hours before workout, they will help you in burning fat.

Peanut Butter

Nuts promote weight loss. Simply slather a tablespoon of peanut butter onto whole-wheat bread and observe the change in your metabolism. You can also include other healthy nuts in your breakfast.


Eggs are healthy source of protein. This high-protein food can keep you satisfied for longer. In order to make your breakfast more nutritious and tasty, you can cook eggs with broccoli and hot pepper.


Avocados are special fruits. Whereas maximum fruits are high in carbs, avocados are loaded with healthy fats. It is one of the most recommended fruits by weight loss doctors for breakfast.

What’s best for Your Health Goals: Diet or Exercise?

Looking for the best weight loss plan? Should the focus be on healthy diet, or the solution be found in the exercise! Well, the answer is hidden somewhere in between. When it comes to losing weight, you will have two options –modifying your diet and doing the right exercise.


Being fit is easy, right? "Eat less, move more." It is simple to say, but reality is different when it comes to health and fitness. A combination of a well-rounded exercise regimen and a healthy diet plan is key for weight loss. You can lose weight by following the right diet alone, but workout is an important aspect of the healthy weight loss. Without exercise, only a part of your weight loss is from fat—you will also strip away muscle and bone density.

Some weight loss experts say it is 80 % diet and 20 % exercise, some say it is 70 % diet and 30 % exercise, but at the end diet always win. This does not to suggest that exercise is not important, because it absolutely is, but what you put in your mouth makes a more contribution to your waistline than how you move your body.

Weight loss and weight gain are all about calorie consumption and expenditure. You can lose weight when you eat lesser calories than you expend. However, diet plays much bigger role in weight loss. In terms of obesity, you did not gain all the weight because you were not working out. You gained it because of the amount and types of food you ate on the regular basis. You must prepare a caloric deficit plan to lose a significant amount weight, and modify your diet to do it.

A low calorie diet program is must when you want to lose weight. If you think that you can eat whatever you want and then burn calories by working out, then you need to think again. Burning calories via workout is much difficult. You have to work out a lot to use the calories.

Bottom Line: While each activity has its own importance in weight loss process, they are not on even terms. Healthy diet is more important when you want to lose weight.

The Best Ways to Lose Weight After Pregnancy

After 9 months of being in a body that’s continuously changing, you may be psyched to meet your baby and embrace. At the same time you might be eager to get into shape. Losing weight after pregnancy is different. Researches show that many women hold on to at least a couple of pounds post-delivery, and a quarter of women retain 10 or more pounds, a year after giving birth.

How to Lose the Baby Weight

Holding on to pregnancy weight can result serious health problems down the road, putting mothers at risk for chronic conditions like diabetes and heart disease. And losing the pregnancy weight is not only important for mothers, but also for babies. Higher weight can make create complications in future pregnancy, putting both the developing child and mother at risk for medical complications.

Realistic Things Every Woman Should Know About Losing Weight After Pregnancy

Don't start dieting too soon: Your body requires time to recover from delivery and labor. Give yourself at least 6 week postnatal checkups before you actually start counting your calorie intake and actively try to lose weight. If you are breastfeeding, wait until your baby is at least two months old before stating dieting for losing weight. Following a weight loss diet too soon after delivery can slow down your recovery and can make you feel more tired

Be realistic about weight loss: Keep in mind that you may not be able to get your pre-pregnancy body. Sometimes pregnancy results permanent changes such as a slightly wider hips, a larger waistline and a softer belly. With this in mind, you should adjust your weight loss goals a bit.

Embrace exercise: There is no magic pill that can make your baby weight disappear. A healthy diet along with regular exercise is the best way of shedding the pounds after pregnancy. It is essential to work out while trying to lose weight to make sure you are losing fat instead of muscles.

How to lose weight with busy schedule

Are you willing to lose weight but you are so busy in running from home to work and back? Is your busy schedule not letting you commit to any diet plan? Do you think it is not possible to lose weight with so much going on? Well, with extra planning and foresight, it is possible to lose weight even with busy schedule. Having a busy schedule can make the entire weight loss process harder, but it still should not be used as an excuse for not losing weight.

Weight Loss Tips for Busy People

The scale does not care about how much time you have in your day, what matters is how wisely you spend your time.

  • Rest
  • Exercise
  • Diet

You should start by planning how much weight you want to lose. Many people begin their weight loss program with the anticipation of dropping pounds immediately, and then get discouraged when they don’t get desired results. If you have more than 5 to 10 pounds to lose make a long-term weight loss program to achieve your ultimate goal.

Tips to Lose Weight with a Busy Schedule

Give a kick start to your day: Wake up early and start your day with physical activity on the regular basis. This will help your body to easily wake up and you will feel fresh all day long. You can indulge yourself in any physical activities, such as walking, jogging, swimming etc.

Eat smaller portions: Instead of eating 3 big meals in a day, eat 6 small meals. Eating proper portion sizes is one of the simplest ways of controlling total calorie intake.

Don’t skip meals: Going more than 4 or 5 hours without eating anything can slow metabolic rate, affect insulin and hormones levels. Skipping meals is not going to help you in losing weight; instead it will make you feel dizzy all day long.

Take proper rest: No matter how busy you are, sleep at least 8 hours a day. You will have to provide proper rest to your body, if you want to work out next day.

How does slow or fast metabolism influence weight?

People often blame their slow metabolism for their weight gain. They have cut down their calories intake and do regular exercise yet they are not able to lose weight, so they expertly conclude that they are not losing weight because of a slow metabolism! Is metabolism really the reason? And if so, is it possible to boost metabolism to lose weight faster? Well, it is true that metabolism is associated to weight. But in contradiction of common belief, a slow metabolism is does not result the weight gain. Although metabolism effect basic energy needs of body, it is food and physical activities that eventually determine how much you weigh.

What is metabolism?

Metabolism can be defined as a process by which body converts food into energy. During this process, calories present in food are combined with oxygen for releasing the energy. Even when you are resting, your body requires energy for all bodily functions, such as circulating blood, breathing, growing and repairing cells and adjusting hormone levels. The number of calories utilized by body to carry out basic functions is termed as your metabolic rate or metabolism rate. Many factors determine metabolism rate, including:

  • Size and composition of body
  • Age and sex
  • Physical activities performed by body
  • Food processing capacity of body

Metabolism and body weight

Metabolism is a natural process. Your body has plenty of mechanisms that regulate metabolic rate to meet its needs. Unfortunately, weight gain is quite complicated. It is a combination of diet composition, hormonal controls and genetic makeup that somehow influence weight gain. Body weight is also affected by lifestyle such as: sleep patterns, stress and physical activities. All of these things cause an imbalance in the energy equivalence. You gain weight when you burn fewer calories than you consume.

It is actually possible to lose weight by boosting the metabolic rate. For that you will have to follow a weight loss diet plan which automatically boosts the metabolism. There are certain foods that are very effective in increasing the metabolic rate. So, sleep properly, eat sensibly, exercise regularly and maintain a healthy metabolic rate.

How to Burn Stubborn Body Fat

Do you know that some fat cells are extremely resistant to being burned and mobilized? Do you know that stubborn fat cells tend to accrue in the belly, thigh and hips? Do you know that stubborn fat is difficult to burn? Well, still with right diet plan and workout routine, it is possible to burn stubborn fat. Attempting to burn stubborn fat by exercising more and eating can make stubborn fat more stubborn. You will have to work with the right combination of diet and exercise to burn stubborn fat.

Proven Ways To Lose Stubborn Fat

Burning stubborn fat is about exercise and diet. Losing stubborn fat is not just possible, but probable, if you know what you are doing. The very first thing you need to understand about stubborn fat is that this fat is different from other fat. In stubborn fat the density of alpha-receptors are high as compared to betas. Thus stubborn fat is more sensitive to insulin, and receives less blood flow.

Exercises to lose stubborn fat

Aerobics: If cardiovascular activities are performed at moderate intensity and for longer duration, help burning stubborn fat. You need to perform cardio on the regular basis to see the results.

Interval training: High intensity interval training if performed with slower periods, burns more fat than steady pace exercises. Interval training provides faster results. You can see the results within 2 weeks.

Cross-training: Combination of several exercises is very effective in burning stubborn fat.

Resistance training: Resistance training burns calories and increases metabolism at the same time. It improves the insulin resistance and thus helps in burning stubborn fat.

Diet to lose stubborn fat

Recalculate your calorie needs: In order to burn stubborn fat, you need to consume fewer calories.

Eat small frequent meals: Instead of eating 3 big meals, eat 6 small meals a day.

Eliminate all processed food: Processed food is not recommended when you are working hard to burn stubborn fat. Eat fruits and vegetables instead.

Drinks a lot of water: If your water intake is less, your body stores water as much as it can. This results in bloating. Thus, drink plenty of water.

5 Ways Sleep Can Help You Lose Weight

Unfortunately, only 40% Americans get 6 hours of sleep per night. And cranky attitude, groggy mornings are not the only side-effects of insufficient sleep –missing out on sleep can also result in weight gain. In fact, researchers have found that people who sleep less than 7 hours are heavier, gain weight faster, and have more difficulty in losing weight!

If you are planning to lose weight, then good night sleep is as important as hitting the gym. Check out the below mentioned reasons to tap the snooze button and get more sleep:

It Prevents You From Late Night Snacking

The longer you stay awake, the more likely you are to eat food that you do not need, which can result in weight gain. Take dinner early and try not to eat anything after dinner. Early to bed, early to rise is a good habit.

It Helps You Burn More Calories

Not only you will have more energy to kick start your day after a proper sleep, but your body also torches calories, even when you are not working out. The amount of calories you will burn after giving proper rest to your body will be 5% more than working out with tired body.

It Accelerate Fat Loss

Even if you are following the same diet as your friend and you are not getting enough sleep, you won’t be able lose weight as much as your friend who sleeps properly. Researches show that diet plans work better on people who sleep 8 hours a day.

It Encourages Portion Control

Sleep-starved people add extra calories without even knowing. On the other hand, people who take proper sleep, eat food in the right quantity.

It Helps You in Keeping Your Brain Focused

Your brain works in different manner without sleep. Researchers performed brain scans on people who experience daytime sleepiness and calculated their brain activity in response to high calorie foods. The scan revealed that sleep deprived people lure towards unhealthy food more.

So, these are the reasons why sleep deprived people do not get desired weight loss result as compared to people who sleep eight-hours a day.

What is the best exercise for losing weight?

There is no getting around from the fact that you need to follow a healthy diet plan and get plenty of exercise to lose weight permanently and safely. Exercising burns fat and builds muscle, which is required for increasing metabolism so that you can lose weight. However, a debate about the effective weight loss exercises is likely to divide opinion.

Some people postulate the significance of endurance-type exercises on body. These exercises are performed at a steady rate and with moderate intensity. The rationale is clear. Such exercise consumes more energy as compared to resistance training.

Others support Resistance training. It is because resistance training directly effects on Basal Metabolic Rate (BMR). A single session of resistance training can result in the constant increase in BMR that sustains for up to 2 days after exercise. Moreover, increase in Basal Metabolic Rate has been observed after 10 weeks of resistance training is more as compared to that of endurance training. Resistance training provides long-term weight loss results, as they work at cellular level of body.

One more exercising option is High-intensity interval training (HIT). This exercise is done at a low to moderate intensity. It is considered as time-efficient workout. Many research shows this HIT can result rapid changes in metabolism function and even burns body fat at faster pace. However, high intensity exercise is likely difficult for many people because of its explosive nature.

The best exercise for weight loss is the one that you can actually do on the regular basis. Most people do not stick to their weight loss workout regime, which does not give them pleasure. The motivations for weight loss are obvious, but human nature is unpredictable when it comes to pleasure. The optimal approach is probably the combination different types of exercises to get the benefit of each.

Exercises are not miracles. You are not going to lose weight in one or two days. In order to see the weight loss results, you will have to follow your workout regime on the regular basis. And evaluating exercises solely on the basis of their weight loss results might be damaging since exercises offer many other benefits.

Mediterranean Diet Meal Plan

Mediterranean Diet is considered as one of the healthiest diet in the world. This diet is full of healthy fats, whole grains, sea food, legumes, olive oil and moderate amount of wine. The Mediterranean Diet Meal Plan is very good for heart health. Mediterranean-style eating pattern helps in controlling body weight, maintaining blood sugar level, improving heart health and reducing risk of depression.

Mediterranean diet is not about starving. While following this diet, you will never feel like you are dieting. Luckily, Mediterranean Diet is just as pleasant on your taste buds as it is to your health. You can even fire up the grill for tasty Mediterranean dishes and celebrate summer in Mediterranean style!

Mediterranean Diet Menu Plan


Kick start your day with healthy Greek Omelet. The Greek Omelet will provide you the satisfying amount of protein from the eggs, and vegetables nutrients are great add-ons. In order to make Greek Omelet tastier, you can add flavorful feta cheese. This power packed breakfast contains only 267 calories. You can eat a piece of whole-grain toast with this omelet to get more staying power.


Mediterranean lunch is delightful. Fattoush salad with typical Middle Eastern flavors is a famous Mediterranean style lunch. This lunch is easy and quick to make. You can have Toasted Pita and Bean Salad for lunch. Add some beans to your salad to get fiber and protein. Fresh herbs, olive oil and lemon juice will punch up the flavor of your lunch. This balanced lunch delivers whole grains, vegetables and healthy fats to boost your afternoon.


You can have vegetables and fruits to satisfy your evening time hunger. Fresh fruits and vegetables will fulfill your hunger without any side effects. A small handful of nuts are also Mediterranean diet-friendly snack. If you like eating tangy snacks, you can try Spiced Spanish Almonds.


Seafood is the main part of the Mediterranean diet. You can enjoy delicious seafood during dinner. Prepare your dinner in olive oil and add Mediterranean spices. The Mediterranean dinner will provide lean protein and whole grains to your body. Don’t forget to pour a glass of red wine to enjoy each and every bite of your dinner.

How to Lose Belly Fat with the Zero Belly Diet

When people decide to “go on a diet,” they know that this is a temporary choice. They are going to go on diet, but that they are not going to stick to that diet plan. As a consequence, they lose weight by following a crash diet, but much of it is healthy, lean muscle tissue. With less muscle, the metabolism is set at a lower point. So when they quit dieting, even if they eat the exact quantity of food as they used to eat before, they will start gaining more fat than they originally carried. So, instead of following such diets, follow zero belly diet.

Zero Belly Diet makes use of science behind nutritional genetics. Food can turn your genes on and off. Simply making some of changes to your lifestyle and diet, it is possible to improve gut health, reduce inflammation, turn off fat genes and burn body fat –particularly belly fat.

This weight loss diet focuses on removing visceral fat around the belly area. It provides fast and long-term weight loss results. The zero belly diet will cleanse your body from inside out and you will feel fresh and healthy.

Zero Belly Diet:

Start your day with morning walk

Researches show that exposure to sunlight in morning hours reduces the risk of weight gain irrespective of activity level, caloric consumption or age. The morning sunlight harmonizes metabolism and weakens fat genes.

Take oatmeal in the breakfast

Naturally sweetened oatmeal is an important part of zero belly diet. You can use fruits to add sweetness to your oatmeal. This combination contains insoluble fibers that reduce cholesterol and feeds the healthy bacteria in your body.

Enjoy red fruits

Red fruits contain high phytonutrient. The fruits like apples, blueberry, red grapes, red grapefruit etc. are very helpful in burning body fat .

Refresh yourself with plant smoothies

The zero belly vegetable smoothies are full of goodness. These drinks are great hunger squelchers and muscle builders. Along with making you slim, these smoothies will bring natural glow on your face.

Power-up with egg proteins

Egg is the best source of choline. Choline does not allow the gene mechanism to store fat around your liver.

Enjoy magic elixir

Start each your day with “spa water”—that is filled with sliced whole oranges, lemons or grapefruit. Drink this infused water throughout the day.

4 Diet Plans That Are Supported by Science

Different diets work on different people. You might have heard of thousands of diet plans, but many diet fads or otherwise require restrictions. The key is opting for a diet that you like and follow it in the long run. Oftentimes you fail to follow diet not because of diet, but because of your approach to diet. To pick a diet plan that actually works, you will have to remove the options that do not fit your needs. Here are meal plans for 4 scientifically proven diet plans that are actually effective:

Low Carb Diet

Low-carb diet is ideal for people who want to lose weight and improve health. This diet plan restricts the carbohydrate intake. Low-carb diet plan allows you to eat healthy vegetables, fruits, eggs, fish and nuts, but restricts you to eat processed foods, sugary foods and starches. There are several types of low carb diets. Many studies have shown that low carb diet improves overall health and cause weight loss.

Mediterranean Diet

The Mediterranean diet is a brilliant and well-studied diet plan. This diet plan is based on eating foods that Greeks and Italians used to eat back in the year 1960. Researchers found that Mediterranean people were extremely healthy as compared to Americans and had a low risk of heart diseases. Many studies prove that Mediterranean diet causes weight loss in a healthy manner. This diet includes plenty of fruits, vegetables, whole grains, fish, poultry, berries, legumes, dairy products and olive oil.

Paleo Diet

The Paleo Diet is very popular and effective weight loss diet. This diet allows you to eat unprocessed and natural food articles. It means you can eat vegetables, fruits, meat, fish, herbs, oils and healthy fats. Many studies have proved that this diet leads to significant weight loss.

Gluten Free Diet

Gluten Free diet is an ultimate diet plan for people who are intolerant to gluten. The best way of avoiding gluten is eating whole foods. Gluten free diet can be challenging. However, gluten free diet is one of the diets that are supported by science for weight loss.

The Best Diets for Men

Men do not like following diet plans, but growing stomach makes them think about improving their eating habits. With the right diet and the discipline, men can seriously shred a considerable amount of weight! The good news is that diet plans for men are relatively easy. It is because men have a higher metabolism rate and a lower propensity of storing fat, as compared to women.

What's the Best Diet for Men?

When it comes to men’s weight issues, fat keep accumulating around abdomen region. This increases the risk of weight related ailments, especially diabetes, heart disease and high blood pressure. Even after having a lot of health issues, men resist following diet plans. The best diet plan for men is the non-diet plan. Yes, small changes to drinking, eating and workout habits will work for men. The idea should be looking after what you eat.

Six small meals

Instead of eating 3 big meals a day, split your meals. Eat in small quantity 6 times a day. Small meals will get digested properly and you will not feel hungry. Your meals should have the right balance of protein, vegetables and starch. This will keep the calorie count down and still you will be able to feel energetic throughout the day.

Low-crab, high protein diet

Low-crab, high protein diet is a proven and effective diet plan for men. This diet helps in shedding pounds faster than low-fat diet. Actually, so many protein-rich foods are low in carbs, and they are tasty as well. It will be really very easy for you to follow this diet plan. You can eat Chicken Breast, Ground Turkey, Lean Ground Beef, Lamb, Lean Steak, Veal and Dairy Products. Low-crab also helps in improving insulin sensitivity.

The DASH diet

Dash diet is one of the popular diets for men and women. This diet is very effective for men. The dash diet is low in salt and rich in vegetables, fruits, proteins, dairy and nuts. The DASH diet is highly recommended for people high blood pressure, as it helps in keeping blood pressure under control.

Children and Obesity: Healthy Food in the summertime

It’s summer! Kids are home from school and seeking things to indulge in. This can be the perfect time to get involved with kids and teach them about healthy eating habits. Instead of, letting your kids waste their summer vacations playing video games, make them understand about the importance of healthy living.

During the summertime, things get slow down and kids tend to become lazy. This is the time when you should educate your children about the importance of healthy foods. Initially, your kids might not like the idea of eating all healthy, but once they understand the significance of healthy food, they will try to adopt healthy eating habits.

Summertime Foods


Fresh seasonal fruits will keep your kids healthy and active throughout the season. Not only are summertime fruits being a delightful addition to any meal, but fruit gives a multitude of physical and nutritional benefits. Fruits such as watermelon, strawberry, blueberry and more are great options.


Vegetables are full of nutrients and great for overall health. Seasonal vegetables are treasures of health benefits. Veggies contain vitamins, proteins, calcium and many more nutrients. Kids generally don’t like eating vegetables. You can make some tasty vegetable dishes for your kids. Explain them about the health benefits of every vegetable.

Healthy drinks

It is important to stay hydrated during summers. Water is the best choice for sure. Kids get thirsty in the summer and drink canned juices, soda and sugared drinks. These drinks not only make kids obese, but also create other health issues such as diabetes. You can make smoothies, lemonade and juices for your kids.


Instead of letting your kids eat chips, chocolates, burgers and other junk food during snack time, serve them some healthy and tasty snacks. You can cook some healthy recipes such as –mini rice cakes, popcorn, cereal trail mix etc. These snacks will not only satisfy the huger of your child, but also provide the necessary nutrients.

As parents, it is your responsibility to look after your child’s health. You should educate your child about childhood obesity and its consequences.

Healthy meals for weight loss

Since the past few decades, we have been seeing a rise in weight loss centers around the world. With being thin becoming synonymous with being healthy, the world is witnessing a spike in various clinics promising weight loss, all promising new and innovative ways for getting in the ideal body shape.

However for someone enrolling in these guaranteed results weight loss clinics, with the hope of losing weight, the regimen calls for some serious physical efforts from their end. But all the efforts put in losing your weight still have the probability to result in failure if you do not pay attention to the food you are in taking during the process of change. A good meal plan combined with the weight loss routine promises to show positive results sooner than when all the attention is just paid just to the exercises as opposed to the meal that goes with them.

An internet search will give you an extensive list of all these foods that helps in shedding weight, with the guarantee and recommendations that they work. But the problem with the list would be that it would be impossible to find half of the items mentioned there, in your area of origin.

List of top 5 food items to include in your next weight loss meal plan

1. Leafy Vegetables

Vegetables like spinach and lettuce are full of fiber, extremely low in calories, and help in easing water retention without discomfort and bloating.

2. Oats

Oats is a great way to offer your body natural energy, slow-release all through the day, which keeps one feeling filled for longer.

3. Olive Oil

The polyunsaturated fats present in olive oil staves off hunger pains, while it contains a naturally occurring chemical called oleic acid, that breakdowns the excess fats.

4. Beans

Beans are packed with nutrients that includes fiber and protein, while staying low in calorie it offers slow-release energy, making one feel fuller. The high protein helps in firming muscles and keeps one toned.

5. Every food item that contains water

Food like melon, cucumber, and orange, apple etc. are known to have a high percentage of water in them helps with easing water retention and prevents bloating. Making it easier for the body to get rid of the excess fluid.

Before spending a single penny more on ordering those magical weight shedding foods, incorporate the following food items in your everyday meal, which you can easily find in your local grocery store and even your refrigerator, irrespective of where you live.

Foods that help you lose weight

Regular workout is great for burning body fat and building muscle mass, but if you want to see the actual weight loss results, what you eat matters. Well, dropping pounds is not about starving. It is about selecting the right foods that fulfill your body needs without increasing your weight. Revamping your diet plan is essential if you want to lose weight. For a clean start, checkout the below mentioned weight loss friendly foods:


Ever imagined that water can help you lose weight? Yes, it can –if you consume food that contains plenty of water like veggies and fruits. Researchers speculate that the high-water-content foods may fill you up so you eat less.


Broccoli is a great source of fiber, folic acid, vitamins and calcium. Since broccoli is high in fiber content, it helps you in keeping satiated and controls your hunger. This vegetable also possesses antioxidant properties. You can eat broccoli in salad, yogurt or soup.


Cabbage is a healthful low-calorie vegetable. Cabbage diet is a natural detox. Just by consuming cabbage before a meal you can satisfy your hunger and reduce your calorie intake. Just like broccoli, you can eat cabbage in salad, yogurt or soup.


Cauliflower is a cruciferous vegetable. It is full of cancer-fighting phytonutrients. Cauliflower is high in vitamin C. There are many tasty and healthy dishes that you can make from cauliflower including but not limited to roasted cauliflower, cauliflower soup, cauliflower lasagne, and cauliflower hummus with green olives.


Grapefruit is very good for heart-health. This fruit is a good source of folic acid, potassium, pectin, soluble fiber and vitamin C.


Lettuce is a diet-friendly food. It is a great source of vitamin C, folic acid and manganese. Lettuce can help you in losing weight because it lets you to eat satisfying meals without too many calories.

Keys to a Healthy Diet

Striving toward healthy eating choices is not as restrictive or as confusing as many people think. The remedy for better eating is not blandness, deprivation, or a rigid diet-it is introduction of good habits into your life. The essential step to eating right and maintaining weight is a plan that fits into your lifestyle. Eat foods derived from plants, such as fruits, vegetables, legumes and nuts. And limit the consumption of highly processed food.

Consider these points:

#1: Consume a Variety of Foods: Body needs all the nutrients to nurture. Not all nutrients are present in single food. Eating variety of assortment ensure that your body get all of the disease-combating potential that foods offer.

#2: Keep check on portions: Sure, you can eat all the cucumber and spinach, but when it comes to higher calorie food, portion control is important. In recent times, serving sizes have increased to a great extent. Check food labels before picking anything so that you can avoid ordering supersized food.

#3: Eat more whole grains: Try eating food articles which are made from whole grains – oats, barley, whole wheat. These grains provide fiber and nutrients to body. Look for a product labeled “100% whole grain” or “Whole Grain Stamp”. Also, limit your refine grain consumption.

#4: Take pleasure of fish and nuts: Fatty fish, nuts, avocado and vegetable oils are a good source of healthy unsaturated fats. Though they are high in calorie count, tend not to increase weight because they are satisfying. Still, it is good to eat them instead of other high-calorie foods.

#5: Limit Animal Fat: Red meat and processed meat increases the bad cholesterol. Try to limit the intake of red meat and processed meat. You can replace these high-cholesterol meats with skinless poultry, lean meats or low-fat dairy products.

Best exercises to lose weight!

When you are working out several times a week to lose weight, you may want a routine that gives maximum results in minimum time. There is no getting around the fact that you need a perfect combination of diet and exercises to lose weight safely.

Weight loss is all about defeating calories. You will have to burn more calories than you consume. Exercising burns calories and builds muscle mass. In order to lose weight, you have to choose the right set of exercises. So, if you are looking forward to get into shape, pick any of these best exercises to lose weight:


Walking is the perfect exercise for weight loss. This low-impact exercise is very good to begin with. Depending on your health condition, you can set your walking pace and distance. The Early morning walk will make you feel fresh and active entire day.


Swimming is very effective exercise for weight loss. Vigorous swimming can burn from 400 to 600 calories an hour. This workout tones and conditions the whole body. Swimming engages all of the major muscle groups, from back muscles and abdominals to arms, legs and hips.

High intensity interval training

High intensity interval training is an effective weight loss exercise option. This workout not only burns calories but also boost metabolism. High intensity workouts involve short but intense bursts of activities.

Strength training

Strength training is a key to overall fitness. Strength training helps in reducing body fat, increasing muscle mass and burning calories in an efficient manner. This training can make you healthier, stronger and leaner.


Yoga is a total mind-body workout. It burns calories, increases flexibility, tones muscles and boosts immunity. There are more than 100 forms of yoga. Every yoga pose has its own benefit.

How May We Help?

Schedule your visit!

Follow us on:

Why Choose Us?

  • Over a decade of experience in Obesity Medicine
  • Double Board Certified Physician
  • Accepting Major Insurances
  • Holistic and Doctor Supervised Weight Loss