Weight Loss secrets

BY

ULTIMATE

WEIGHT LOSS SECRETS

JUST FOR HEARTS

HEALTH EXPERTS

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Easy to follow tips, weight loss secrets, flash on few diet myths…

Much more to clear your doubts!

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TM ULTIMATE WEIGHT LOSS SECRETS 2015

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CONTENTS:

1. Magical Herbs For Fat Loss

2. Foods To Burn Extra Calories

3. Weight Loss Basics

4. Tips for effective exercise in Weight Loss Program

5. Healthy Shopping Tips For Weight Loss: Seema

6. Lifestyle Modifications

Authors:

Divya Sanglikar

Pooja Kulkarni

Seema Karva

Savitha Bapugouda











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Magical Herbs for Weight Loss:

Use of herbs and spices in cooking gives culinary aspect to food. Its major role

is to impart taste and flavor to food. Regular use of few of such spices may

play some in weight loss.

= Garlic: This alicin containing herb has many benefits for heart health.

Regular consumption of 5 gm garlic helps in weight loss. It is well known

for cholesterol lowering properties too.

= Fennel Seeds: Typically used for flavor in cooking helps in improving

metabolism. Regular consumption of fennel seeds helps to improve

digestion of food. Tea prepared with fennel seeds, lemon rind and

lemon grass is good for weight loss.

= Cinnamon: sweet and hot taste cinnamon can play a role in weight loss.

A tea prepared with 1 tsp honey and ½ tsp cinnamon powder helps in

losing weight. It also has effective role in blood sugar control.











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=

cause of its high fiber content. Consuming spoon full of flax seeds half an

hour before the meal will help in losing weight.

= Red Pepper: Hot in potency helps in improving body's metabolism.

Consumption of red pepper in right quantity helps.

= Fenugreek seeds: Fenugreek is high in fiber. Taken in soaked form,

early in the morning helps to shed extra kilos.

= Parsley: Popular herb worldwide. Rich in vitamin and vitamin C makes it

most useful herb.

= Green tea: widely used green tea contains epigalactocatechin which

helps in improving metabolism. Regular consumption of green tea and

green tea extracts aids weight loss.

Flax Seeds: Rich in essential fatty acids, flax seeds helps in weight loss











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Foods To Burn Extra Calories

There are few food items which help you in burning calories after consuming

them. These foods utilize calories to get digested. Regular consumption of

such food items will help in fat loss and managing healthy body weight.

= it contains medium chain fatty acids. Recent

studies suggest consumption of coconut oil and chilies may induce

weight loss and prohibit weight gain.

= Chilies: Yes! Chilies do help in losing weight. It improves fat oxidation

and speeds up the metabolism.

= Pepper: it improves metabolism by 20%. Recent studies suggest

Cayenne pepper helps in removing fat from arteries keeping healthy

heart.

Coconut and coconut oil:











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=

loss.

= Iced water: Drinking water helps in detoxification and keeping healthy

digestive system. Chilled water consumed for 8 to 10 times a day (3 lit

approx.) will help in burning 20 Kcals. Although one must avoid drinking

too much water while eating meal.

= Apple Cider: Consuming mixture of apple cider vinegar with water

works for weight loss. One can take this mixture first thing in the morning

and then combine with your meals. Avoid use of apple cider in case of

Candidas

= Red Cabbage: use of cabbage in GM diet is popular. One can rely on

cabbage for fat loss. Red cabbage is rich source of antioxidants also.

= Water melon: 90% water content of melons makes it ideal fruit for

weight loss.

= Lemons: this acidic fruit helps in keeping hunger in control.

Regular consumption of lemon helps in losing weight.

= Brussels sprouts: this is filled with vitamins and mineral. It helps in

fat loss.

Parsley: Useful herb in Italian fod. It keeps your breath fresh and aids fat











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Few More Foods Helping In Burning Calories Include:

= Turmeric / Curcumin

= Apples

= Celery

= Berries

= Cruciferous vegetables

= Asparagus

= Mushrooms











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Weight Loss Basics:

If you are opting for losing weight, you need to know basic things before

starting your program.

=

your height. One can refer to this chart and set a goal to lose weight.

= this will help you in

planning your diet. Consuming very low calorie is not going to help

you. One must consume optimum number of calories to lose weight.

= Check out on Carbs: It is wide spread myth about carbs intake. Very

low carbs diet will not help. Try and reduce the intake of simple carbs

such as sugar, refined flour, etc. Include more of whole grains to get

complex carbs.

= Get 20 to 25 Gms fiber in a day: experts suggest consumption of

enough fiber in diet will help in keeping digestive track healthy.

Know your Ideal Body weight:

Know your daily calorie requirements

ideal body weight is standard as per

:











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= Go for high protein foods: include high protein foods such as

beans, sprouts, lentil, chicken, egg white, fish, low fat milk and milk

products etc. Try to combine proteins in every meal.

= Include 4 to 6 services of fresh fruits and vegetables: as per

recent standards one must fill the plate with fresh fruits and thvegetables. The quantity can be 1/3 of total serving of food.


TM

Raspberries 1 cup 8.0

Pear, with skin 1 medium 5.5

Apple, with skin 1 medium 4.4

Banana 1 medium 3.1

Orange 1 medium 3.1

Strawberries (halves) 1 cup 3.0

Figs, dried 2 medium 1.6

Raisins 1 ounce (60 raisins) 1.0

ULTIMATE WEIGHT LOSS SECRETS 2015









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Tips For Effective Exercise In Weight Loss Program

Any form of physical activity which is done deliberately, continuously without

any break with maximum repetition is called an exercise. Exercise not only

helps in weight reduction, but also in maintaining your health, improving your

immunity, reducing fat percentage in your body and also keeping you healthy

and disease free.

= Set the Goal: Once you decided to start exercise to lose weight, first set

the goal of exercise; i.e how much weight loss you are expecting, what

kind of exercise you will be able to sustain for longer duration and which

is the easiest possible and comfortable form of exercise











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= Set the Goal: Once you decided to start exercise to lose weight, first set the

goal of exercise; i.e how much weight loss you are expecting, what kind of

exercise you will be able to sustain for longer duration and which is the

easiest possible and comfortable form of exercise

= Select your workout area: After deciding suitable form of exercise you

should also finalize your working are that might be a ground nearer to you

or any local gym surrounding. If you are doing exercises at home, select a

proper ventilated space where you can perform exercises comfortably.

= Regularity in exercise: Regular exercise for 30-40 minis an essential

element of any weight loss program. Exercise burns the present deposition

of weight and fat in your body and thus it is an effective way to reduce

weight naturally and permanently.

= Duration and Intensity: These are other important aspects of Exercise

regime. Minimum of 30 minutes and maximum of 60 min of exercise is

recommended. Any exercise will have its effect unless you do it with

required amount of intensity. E.g Brisk walking is more effective than slow

or casual walking.

= Type of exercise: Typedetermines how much calories will be burned with

that exercise. Aerobic exercises are the best suitable form of exercise to

lose weight e.g- Brisk Walking, Jogging, Cycling, Swimming, walking on

treadmill etc. But it is never any one form of exercise which works better; it

is always combination of exercise which has more benefits. So one can

combine aerobic exercise along with muscle training or Yogasanas etc.











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= Start gradually: It is always said that slow and steady wins the race. So

Rule of thumb in aerobic exercise is that while exercising you should be

able to say one or two sentences. If you can sing a song then you need to

speed up. So gradually you can increase your speed to avoid any muscle

injury.

= Warm up and Cool down exercises: It is important yet often ignored area.

5 minutes of warm up stretches before exercise and cool down stretches

after your exercise relaxes your muscles and prevent any injury.

= Hydration: It is very important to keep yourself hydrated Pre, during and

post exercise. Proper hydration also assists in your weight loss and

prevents toxin accumulation which is produced due to exercise burning.

= Accessories: Before you start exercising ensure you have proper foot

wares to avoid foot injury, comfortable cloths and any other necessities like

sweet candies if you are diabetic or identification card if you are senior

citizen etc.

= Consult an expert: If you have any medical condition associated or if you

are morbidly obese then you should consult your doctor or physiotherapist

before you select any type of exercise.











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Healthy Shopping Tips For Weight Loss

= Try selecting less processed foods: Choose whole foods with least

processing. The more refined, instant or processed foods, lesser the

nutritional value. Processed foods also tend to have high sodium and

low fiber and are lack in important micronutrients.

= Study the ingredients: Select the food products with short list of

ingredients instead of long list. As many of those food ingredients can

be type of sugar, chemicals, product enhancers or other food additives

which you don't recognize.











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= Read the nutritional label carefully: Understanding the food labels will

help you in selecting healthy food. Know the nutritional composition per

serving and calculate the nutrients you get on the basis of number of

servings you eat. So be a conscious checker for selecting the vitamins and

nutrients from the food product rather than selecting the fat.

= Select healthier alternatives: You can exchange the tempting foods you

like with the foods which are weight loss friendly and have great taste.

Instead of going for Ice-cream you can select fruits with low fat curds or an

ice candy also can be better option.

= Be aware about the labels: like “No cholesterol”, “Natural” and “Real”:

Sometimes food companies use misleading food labels just for the

promotion of the product. Knowing what the label really means will help

you from getting cheated. For example, plant derived product never

contains cholesterol in it but some of the oil companies always claims as

“No cholesterol” in large letters.

= Understand the nutritional facts: The claims provided by the

manufacturers are typically featured in the ads and on food package for

the product promotion. These are strictly defined by FDA and using those

as a guideline helps in smart selection of the food product.

a “Free” indicates the product with least amount of the specified nutrient.

b “Low” indicates the food has a little more amount than the product saying

“Free”.

c “Less” or “Reduced” indicates the food contains specific nutrient 25% less

than the regular one.











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Lifestyle Modifications:

= Stick to your routine for almost all days of the week: Try and follow

healthy diet and exercise routine for 6 days in a week. One can take a

day as free day.

= Start your day with stretching and meditation: good start to the day

gives positive energy. Start the day with exercise to sharpen your

concentration levels.

= Apply 20-80% rule: follow healthy diet for 805 of time. Then one can

relax for 20%. This works well than strict dieting, which might result in

As a part of weight loss you need to change some habits which affect healthy in

positive way. Lifestyle modification techniques once adopted should not be

discontinued. These small changes in routine will make a lot of difference in

overall health.











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= Avoid smoking and drinking alcohol: these two things lead to weight

gain. One must avoid use of tobacco and alcohol.

= Do not skip exercise: if you do not have time to exercise, do split it in short

intervals. Eg – park your car away from office, use stair case, and join

walking meetings.

= Get a health buddy: involve our closed ones, family, and friends in your

weight loss regimen. They will be great motivation for you.

= Reduce stress levels: Reducing mental stress will help in managing

hormonal activity in the body. Reduce mental stress with simple

techniques such as listening to music, playing, playing an instrument,

reading etc.

= Take some rest: One must take rest during night hours at least for 6 to 8

hrs. Over excursion is not good for health. Sound sleep helps in weight

loss.











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