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5 signs you need to move to a healthy diet plan

by qalfit July 17, 2020

written by qalfit

Let’s be honest. Most of us are poor judges when it comes to choosing a diet plan for our body goals. Almost everyone thinks that they have chosen a healthy diet plan and they’re eating pretty well. But in reality, most of us have no clue how our diet affects the body. Following the wrong diet for your body type might end up making you sick. So, if you think that you’re dealing more with the negative side effects of your diet without seeing any results, then maybe it’s time to change your diet plan.

Here are some of the warning signs you need to change your diet (and move to a healthy diet plan).

1. You’re Hangry

Hungry + Angry is a deadly combination of emotions that not only spoils the fun you but for others around you as well. This is particularly true for people on a diet. Cutting way more calories and carbs on your diet can make you ‘Hangry’. This is because when you limit your carbs below a certain level, your sugar levels will drop making you feel irritable. So, try changing to a healthy diet plan that allows more carbs on your plate.

2. Skin and hair issues

If you have recently started to develop acne and wrinkles or see your hair thinning, it may be a sign that you need to change your diet. Skin and hair issues are frequently a result of a diet that is low in iron, fat, and protein. To counteract this, consider changing your diet that consists of more good fat foods that are rich in protein. Including salmon, avocados, dates, and nuts in your diet can help you resolve these issues.

Read more: Best time to eat for weight loss

3. Belly issues

Belly issues might be common if you have just started a new diet plan because your body is trying to adjust to your new food habits. But prolonged issues like digestive discomfort and constipation can all be signs that you are not taking enough fiber or maybe you’re taking too much processed foods. To counteract this, increase your fiber intake, cut all processed foods, and drink more water.

4. You’re Binge eating

Binge eating is something that is strictly prohibited in almost all diet plans, even if it’s binging on healthy food. But if you constantly find yourself down an entire can of nuts or bowls of fruits, it’s likely a sign you need to change your diet. Because binging is your body’s way of responding to not getting enough nutrients. So, if you catch yourself binging on foods again, change to a healthy diet plan that encourages more nutrients.

5. You’re Tired all-day

Does climbing the stairs feel or carrying your grocery to your home feel like a challenge for you? You might need to blame your diet here! Being tired all day is a result of your metabolism slowing down. This is your body’s way of conserving energy when it’s not getting enough calories to go through the day. Try including protein-rich foods like eggs and nuts into your diet.

When we start a diet, we only focus on losing weight or gaining weight and completely forget that our body needs sufficient nutrients to be healthy. Make sure that you pay attention to these signs and switch to a healthy diet plan in case these points strike a chord.

July 17, 2020 0 comment

Fitness

How can social media help you lose weight?

by qalfit April 28, 2020

written by qalfit

Social media isn’t just about following the life of your ‘special’ friend anymore. A quick scroll through your news feed on Facebook, posts on Instagram, Pinterest, tweets on twitter, snaps on Snapchat or comments on Reddit, you could spot at least one gym selfie, a post about successful body transformation, numerous #fitfam tweets and a lot of positive vibes to fuel your weight loss journey. Let’s understand the strategies behind social media and weight loss.

But, how do social media and weight loss get together?

Although numerous social media platforms are unique with different features, the purpose is the same, to connect with people who share the same interests as you. The support and influence you get from this group of people who share similar interests have a huge impact on your lifestyle and helps you get better.

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According to a study conducted by the Georgia Institute of technology and Qatar computing research institute, people who expressed positive sentiments about their weight loss efforts on twitter were the ones who actually reached their diet goals. Another study by a group of researchers showed that people who posted about their fitness progress regularly in their social media accounts were more likely to be successful in reaching their fitness goals.

The success or failure of your weight loss program has more to do with your lifestyle and with a whole lot of social media platforms to influence your lifestyle, you can make use of social media to lose weight.

Social media strategies to lose weight:

Social media works both ways, it can push you to reach your goals or it can make you do the exact opposite. Here’s how you can make use of social media to fuel your weight loss journey.

1. Follow people who share similar fitness interests

Following individuals with the same weight loss goals as yours can motivate you to move further towards your goal. It has a psychological effect that when you see their posts on social media, you also tend to follow those routines or programs to lose weight. But this works only if the person has the same lifestyle and goals as yours. So, if you’re a 30 years old mom who works out at home, comparing yourself with a teen fitness enthusiastic will only hurt your progress.

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2. Choose a medium

Whether its Instagram, Facebook, Twitter, Reddit, Snapchat, or any social media, not everything is going to work out for you. Some people like pictures and would choose Instagram while others would like a text-focused platform like twitter. So, try a couple of platforms and find out what works for you. It will help you find the right rhythm and gets you moving.

3. Maintain a healthy posting frequency

Posting about your weight loss journey on social media regularly is a great way to get motivation from others. It also serves as your weight loss journal that documents your progress. But posting too much about your weight loss can lead to an unhealthy obsession with achieving your goals. So, maintain a healthy posting frequency that is just enough to motivate you.

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4. Ignore negativity

One thing you have to know and understand before you start posting on social media is that there are always going to be negativity and trolls. If you like a reaction of your friend or follower, take it positively and if some people are trying to pull you down, ignore them. You just need to focus on your goals and move forward.

Using social media as a tool for weight loss can surely land you a supportive network of friends, family, and followers who bring positive vibes to your weight loss journey. So, if you’re struggling to reach your weight loss goals, consider using social media to lose weight.

Read more: Paleo diet for weight loss

April 28, 2020 0 comment

Fitness

Top 10 foods to burn fat faster- Your food guide for weight loss!

by qalfit February 26, 2020

written by qalfit

Health experts say that your body shape mostly depends on what you eat and your food habits and your weight loss program is the extra effort you put to burn fat. So, whatever your fitness regimen may be, it is not complete without a proper food plan to burn belly fat. Here are the top 10 foods to burn fat faster.

1. Negative calorie foods

Negative calorie foods are those foods that take more calories to eat, digest and process that food than it naturally contains and gives to your body. Grapes, Watermelon, lettuce, chillies are some of the negative calorie foods to burn fat faster.

2. Coffee

Yes! Everyone’s favourite coffee is on this list because the caffeine in coffee is one of the few substances known to help mobilize fat from your fat tissues and increase metabolism.

3. Coconut oil

Coconut oil is a miracle fat that makes you skinny. The medium-chain triglycerides in coconut oil are burned as energy instead of being stored as fat.

4. Eggs

Many of you don’t know the fact that egg is one of the top 10 foods to burn fat faster. Not only eggs contain plenty of protein, but they also have fewer calories that help your body burn excess fat.

5. oatmeal

A study shows that people who ate 3 or more daily servings of oats had 10% less belly fat than others. This is due to the high fibre content in oats which keeps you satiated longer.

6. Sweet potato

Sweet potato is a slow carb food that keeps your stomach full and energized for a long time. All the good things present in sweet potato helps your body to convert calories to energy rather than stored as fat.

7. Wild Salmon

Wild salmon is one of the proper proven foods to burn fat faster because it contains more protein. Proteins present in wild salmon build muscles while burning fat.

8. Spinach

Spinach is considered one of the healthiest foods you can eat. It is loaded with nutrients, vitamins, and minerals that can as reduce your appetite and encourage your body to burn more fat.

9. Avocado

The Vitamin B6 present in avocados are the best-known compounds to fight cortisol- belly fat building hormone. Also, the good fats in avocado help release bad fat from the body.

10. Dark chocolate

The antioxidants present in dark chocolate helps boost the production of fatty acid in the stomach that encourages the body to burn fat as fuel. Only dark chocolates with more than 70% cacao content do this to your body, not the regular ones.

These foods alone won’t give you your dream body, follow our list of top foods to burn fat faster and stick to your fitness program to get better results. Read our article on how to lose weight by walking for reducing your belly fat.

February 26, 2020 0 comment

Gaining weight while working out | Qalfit

Fitness

4 reasons why you are gaining weight while working out.

by qalfit February 18, 2020

written by qalfit

You’ve been working out for weeks now and you only see a weight gain, the exact opposite of what you imagined? Working out is hard enough. You don’t the heartbreak when you see the weigh scales go in the opposite direction when you step on it, post-workout. We are here to tell you that, it’s not really a big deal and you are not doing anything wrong in your workout. Actually, a lot of people go through this in the early stages of their workout. Here are a few reasons why you are gaining weight while working out.

1. You are Gaining Muscles.

One of the common reasons why you are gaining weight while working out is that you may be gaining muscles faster then you’re shedding fat. Continue your workout and over time your fat will melt away and all those muscles you gained will only make you look good!

2. Your body is healing by water retention.

Water retention is your body’s way of adapting to your new habit of working out. When you first start exercising, your body stores water in your muscles to help you heal better. So, remember to drink enough water to hydrate your body and water retention wouldn’t be a problem.

3. You’re taking in too many calories.

When you start working out you will feel the urge to take in some extra calories to compensate for your workout. This is another reason why you are gaining weight while working out. Try making changes in our diet to reduce your calorie intake and you’ll see your body gradually lose weight.

4. You’re not giving time to the body to adapt.

Just like you can’t gain weight overnight, you can’t lose weight overnight! Your body needs some time to adapt to your new workout schedule. So, in the early stages, your body may react to your training by adding weight whereas it just needs some time to adapt. Stick to your routine and your body will adapt to your work out.

Don’t stop your training and work-outs seeing the weight gain. Remember these reasons why you are gaining weight while working out and give your body some time. You will definitely get results.

Want to know other weight loss techniques? Read our article on how to lose weight by walking.

February 18, 2020 0 comment