Tag:

nutrition

Brown fat: What is it and how to activate it for weight loss?

by qalfit October 16, 2020

written by qalfit

When it comes to fitness and weight loss, fat is often the most discussed part of the conversation. Healthy fitness progress involves either adding good fat into a diet to lose weight or burning the bad fat to decrease your overall body fat percentage. However, it’s easy to round up ‘fat’ into a single category, but, by now, you must know that NOT all fat is created equal. There is another good kind of body fat, a much less discussed one, that you must know – Brown fat. Here are a few ways in which you can activate brown fat for weight loss.

What is brown fat?

Brown Fat or brown adipose tissue (BAT) is a special type of body fat that produces heat to help maintain your body temperature in cold conditions. It mainly lies in the neck and shoulder region and only makes up a few grams of body weight. Everyone is born with a large amount of brown fat in the body but as we age, these big stores of brown fat decrease, and by the time we are adults, only a small portion of it is left in our body. This is because, babies are more susceptible to cold as they have immature nervous system development, less body hair, and less muscular development, so they can’t shiver to warm up their body. This way, brown fat regulates heat to keep the babies warm.

How does brown fat help to lose weight?

Brown fat is packed with iron-rich mitochondria- the powerhouse of the cell. When brown fat burns it creates heat without shivering. This process is called thermogenesis. During this process of creating heat, the brown fat also burns calories. Thus, experts believe that if we activate the brown fat in adults, it can possibly be a treatment for obesity and weight loss.

How to activate brown fat for weight loss?

1. Cold treatment

Since brown fat is activated by cold, exposure to cold is the best way to activate brown fat for weight loss. This way, if you expose yourself to cold, your body may switch from burning brown fat to white fat which helps to reduce excess fat in the body. This doesn’t mean that you have to lock yourself in a freezer or bury yourself in snow. Spending just a few minutes outside on cold weather or taking a cold shower would do.

2. Take a balanced meal

According to research by German and Finland scientists, the brown fat in your body works with a certain hormone in the gut to control hunger signals, and eating a balanced meal might help activate brown fat for weight loss. Brown can be created when your body reaches a saturation point when eating. So, eat well until you’re satisfied and feel full. This might just be enough to activate your brown fat for weight loss.

Read more: 10 foods to burn fat faster

3. An Apple a day

A chemical compound called ursolic acid has been found to increase the brown fat composition in the body along with the muscle mass strength. This ursolic acid is abundantly found in Apple peel. Thus, an apple a day helps increase muscle mass and activate brown fat to burn calories at a faster rate.

4. The secret is with Secretin

A research paper on cells published on 2019 found that secretin, a hormone released after a meal acts as an appetite suppressant to increase the amount of heat brown fat produces. Thus, consuming secretin-boosting foods like olive oil, meat, cheese, and nuts helps activate brown fat for weight loss.

5. Physical activity

Exercise not only helps to improve your mood and reduce your risk of chronic conditions; it also helps to create and activate brown fat in the body. Yes. Physical activity is an excellent brown fat creator. When you exercise, your body releases an enzyme called irisin that has been proven to convert white fat cells to brown fat cells.

While most people know about white fat, not many people know about the importance of brown fat in the body and weight loss. If you can successfully activate brown fat in the body, you can add ‘activating brown fat for weight loss’ to your weight loss techniques list. Thus, following these tips can help you improve and activate brown fat composition in the body.

October 16, 2020 0 comment

Fitness

Exercise to gain weight: Beginners guide for bulking up

by qalfit October 3, 2020

written by qalfit

With most of the global population obsessed with weight loss and fat trimming, we often fail to look at the other end of weight management- people who struggle to gain weight. People with a skinny body or fast metabolism can find it extremely difficult to gain weight. They mostly focus on increasing their calorie intake to gain weight. But just like weight loss, healthy weight gain only happens with a balanced combination of healthy diet and exercise to gain weight.

We associate exercise with weight loss. But most of us don’t realize that we can also do exercise to gain weight. Here are a few simple exercises to gain weight.

How does exercise help in gaining weight?

Gaining weight can be just as difficult as losing weight. You need to have an exercise routine to gain weight and should follow a diet plan that involves a lot of calories (in a healthy way). The secret behind exercise to gain weight is by building lean muscles.

Muscle growth or hypertrophy refers to an increase in the volume of myofibrils, the proteins that make up muscle cells. Intense anaerobic exercises can trigger the growth of these muscles. The science behind this is that exercising with weights damages muscle fibers. To repair this damage, our body sends white blood cells to the injured muscles to reduce inflammation. Our body also releases cytokines, a special kind of signaling proteins that further stimulates the healing process and triggers the production of muscle stem cells. These muscle stem cells fuse with the existing muscle fibers, thus facilitating muscle repair and growth. This is the science behind gaining weight while working out.

Exercises to gain weight: Beginners guide for bulking up.

Push-ups

Target muscles: Arm and shoulder muscles

How to do push-ups exercise to gain weight:

Lie down on your stomach.
Put your palms on the ground with your arms out at your sides.
Push your body up until your arms are fully extended.
Keep your back and legs straight.
Slowly lower your body until your nose nearly touches the ground.
Do 15 reps.

Squats

Target muscles: Leg muscles.

How to do squats exercise to gain weight:

Stand tall with your back straight and keep your feet a little more than hip-width apart.
Look straight, keep your back straight and bend your knees.
Sit down with your body weight on your heels.
Hold this pose for 3 seconds and get up.
Repeat the same and do 2 sets of 15 squats.

Bench press

Target muscles: Shoulder, triceps, and chest muscles.

How to do Bench press exercise to gain weight:

You need a flat bench to lie on and a weighted bar for Bench press.
Lie on your back on the bench.
Grab the bar with both hands and extend your arm to take it out of the rack.
Slowly lower your arms to bring the bar down to your chest.
Now straighten your arms and raise the bar back toward the rack.
Repeat as many times as you feel comfortable.

Bench dips

Target muscles: Triceps

How to do Bench dips exercise to gain weight:

Place a wide and stable bench behind your back, perpendicular to your body.
Grip the bench firmly with your palms and extend your legs forward.
Make sure you are bent at the waist and your legs are perpendicular to your torso.
Push yourself down in that position until your forearms are perpendicular to the floor.
Now straighten your arms and lift your torso back to the starting position.
Repeat as many times as you feel comfortable.

Thus, these exercises can help you gain weight and bulk up. The important thing you need to remember is that you need to support your exercise for weight gain with healthy food. Because muscle gain is only possible if your body uses the food you eat to recover your muscles and build new ones.

October 3, 2020 0 comment

Fitness

Japanese towel exercise for weight loss: Does it actually work?

by qalfit September 10, 2020

written by qalfit

During this lockdown, everybody at some point would have tried to lose weight between the carefree binge-eating and the boring work from home routine. So, by now most of you would have known that losing weight is an arduous task. However, if you belong to the small population that actually followed rigorous dieting regimes and a strict workout schedule to lose weight, here is a new Japanese towel exercise that can help you lose weight.

This exercise not only assures you a slim body but also promises to give a toned stomach. But what exactly is this exercise for weight loss and how does it actually work?

What is this ‘Japanese towel exercise for weight loss’?

One striking thing about the Japanese towel workout is that you don’t need any weights or gym equipment, you just need a regular towel to do it. This Japanese towel workout came into the picture when a Japanese doctor, Dr. Toshiki Fukutsudzi introduced a simple exercise method with a towel to lose weight and improve body posture.

Dr. Toshiki initially came up with this idea to help people suffering from lower back pain. The Japanese towel exercise showed great results in fixing the spine and providing relief from back pain. He also claimed that this simple towel exercise can help you lose weight by correcting the placement of the pelvis.

Read more: Weight loss tips: Shift your set point weight

How do you do the Japanese towel exercise?

This simple exercise takes only 5 minutes of your day. Here is what you need to do.

Step 1 of the Japanese towel exercise

First, find a regular bath towel and roll it. The bath towel should be around 7-10 cm thick.

White rolled up towel on top of two maroon rolled up towels — Roll a bath towel into a log, around 7-10 cm thick

Step 2

In this next step of the Japanese towel exercise, sit on the floor with your legs stretched in front of you. Then spread your legs a little such that there is 8-10 inches gap between both feet.

Step 3

Place the rolled towel behind your back and slowly lay down on the floor. Make sure that you are laying in a straight position and the towel is placed directly under your waist.

Step 4

This is the complex part of the Japanese towel exercise. Now, in the same position, try bringing your toes close to each other while maintaining the distance between the heels. By now, your feet should be like a pyramid.

Woman in yellow shirt and black pants doing Japanese towel exercise

Step 5

Hold this position and slowly lift your arms and take them over your head. Your hands should almost touch the floor.

Step 6

Try not to break this pose and try to join your pinkie fingers.

Step 7

This is the final form of the Japanese towel exercise. By now, your body will almost be arched like an inverted boat.

Step 8

Try to hold this position for about 5 minutes.

Step 9

Initially, you will feel slight pain and a burning sensation in your back. This will ease off with practice.

Step 10

Now, slowly lower your hands, stretch your legs, and get up. Repeat this daily.

Does the Japanese towel exercise really help to lose weight?

The science behind this simple method to lose weight is that any extra fat around the belly is basically a result of misplacement of your pelvis. The Japanese towel workout claims to correct the pelvis placement by working on the pelvis region with a towel that results in small waistline and toned abs.

There is no doubt that this exercise is effective in curing your back pain and strengthening your abdomen. But, unfortunately, there is absolutely no scientific evidence that the Japanese towel exercise results in weight loss. If all you had to do was lay down with a towel to trim your waistline, we would all have a toned body by now. However, the Japanese towel exercise is still a viable option if you are already dieting, and do not have access to a gym or workout equipment.

In conclusion, while the Japanese towel exercise might benefit your body alignment, this simple workout wouldn’t help much as a primary option in losing weight rapidly. Nevertheless, it is still a viable option in certain circumstances. It is primarily useful in terms of toning your body.

September 10, 2020 0 comment

Fitness Home Remedies

Home remedies for hypothyroidism – Herbal remedies

by qalfit September 8, 2020

written by qalfit

Thyroid disorders are common hormonal imbalance disorders that mainly affect women. The thyroid gland is a small gland located in the lower part of the neck below Adam’s apple. This butterfly-shaped gland controls most of the metabolic processes of your body. These processes include the rate of calorie burn and heartbeat rate. As a result, any problem in the thyroid gland compromises your metabolism and can lead to several health problems. If you’re suffering from thyroid disorders and want a natural alternative to standard treatment, do not despair. There are natural ways to treat hypothyroidism that can cure thyroid problems without any side effects. Home remedies for hypothyroidism are therefore very effective and are great options.

Causes of hypothyroidism

Usually, thyroid disorders are caused by overproduction or underproduction of thyroid hormones. In the case of hypothyroidism, the thyroid glands underproduce thyroid hormones. People with hypothyroidism suffer from tiredness, weight gain, constipation, and irregular menstrual cycles. They can also suffer from excessive growth of facial-hair and depression. According to Ayurveda, thyroid disorders are caused as a result of an imbalance of ‘Pitta dosha’. This is because ‘Pitta’ is responsible for all of the metabolic actions carried out by the thyroid hormones. So, let us examine a few common causes of hypothyroidism.

Autoimmune thyroiditis (Our immune system attacks thyroid gland)
Iodine deficiency
Protein, magnesium and zinc deficiency
Heavy metal poisoning
Taking excessive medicines.
Chronic stress

Fortunately, thyroid disorders are easily treatable and there are several natural ways to treat hypothyroidism. Here are five herbal home remedies for hypothyroidism.

Read more: Ayurvedic herbs for weight loss (link here)

Herbal home remedies for hypothyroidism

1. Ashwagandha home remedies for hypothyroidism

Ashwagandha is an Ayurvedic herb with extraordinary healing properties. As a potent adaptogen, Ashwagandha can calm the nervous system and provide relief from stress-induced hypothyroidism. Consuming this herb regularly can also boost thyroid hormone levels in the body.

White plate of Ashwagandha sticks next to white plate of brown powder — Ashwagandha can calm the nervous system with its healing properties

What do you need

Ashwagandha
Milk

How to use it?

Dry the root and grind it into a fine powder.
Take a teaspoon of Ashwagandha powder and mix it in hot milk.
Consume this before bedtime.

2. Ginger home remedies for thyroid problems

This is one of the easiest herbal home remedies for hypothyroidism. Ginger is rich in minerals such as potassium and magnesium, and also has anti-inflammatory properties that help combat inflammation of thyroid glands. It also boosts metabolism for people with low thyroid function. Ginger is thus a potent antidote for thyroid problems.

Ginger home remedies for hypothyroidism — Ginger is rich in minerals such as potassium and magnesium

What do you need

Ginger.

How to use it?

Take a piece of fresh ginger and grate it.
Next, put the freshly grated ginger in hot water.
You can then consume this mixture 3 times a day.

3. Guggul home remedies for hypothyroidism

Guggul is a gum-resin that is obtained from a small thorny tree known as the ‘Tree of myrrh’. It is one of the effective herbal home remedies for regulating thyroid function. It can increase the thyroid function and iodine uptake for people suffering from hypothyroidism. Guggul is therefore an excellent natural remedy for thyroid hypothyroidism.

Orange colored chunks of guggul — Guggul is highly effective in helping to regulate thyroid function

What do you need

Guggul powder.

How to use it?

Take a teaspoon of guggul powder and mix it with warm water.
Consume this once a day for better results.

4. Flaxseeds natural remedy for hypothyroidism

Flax seeds are loaded with good fatty acids, magnesium, and vitamin B12. These minerals and molecules are important for the normal function of the thyroid gland. Consuming flaxseeds regularly helps in the production of thyroid hormones. Flax seeds are therefore another excellent option for stimulating the thyroid gland.

Pile of brown flaxseeds — Flax seeds are loaded with good fatty acids, magnesium, and vitamin B12

What do you need:

Roast the flaxseeds and grind it into a fine powder.
Then add a teaspoon of this powder to a glass of warm water.
Consume this several times a day.

5. Coconut oil home remedies for thyroid problems

Coconut oil has medium-chain fatty acids that help to increase metabolism and promote weight loss. It also has anti-inflammatory properties that help reduce inflammation in the thyroid glands. Coconut oil remedies, therefore, make effective home remedies for hypothyroidism.

Glass jar of coconut oil surrounded by pink flower petals and spoon of white coconut oil chunks — Coconut oil has medium-chain fatty acids that help to increase metabolism

What do you need

Pure coconut oil

How do you use it?

You can consume a teaspoon of pure coconut oil daily for boosting your thyroid function.
Then, if you choose, you can add it to salads.
You can also use it as a cooking oil.

Thyroid disorders have been linked to heart problems and other serious health issues. So, it is crucial that you treat hypothyroidism as soon as possible. Try these herbal home remedies for hypothyroidism. With these ingredients, you can effectively alleviate this condition naturally without any side effects.

September 8, 2020 0 comment

Fitness

Are sports supplements necessary for your fitness regime?

by qalfit July 29, 2020

written by qalfit

Supplements used to be used exclusively by bodybuilders and athletes. However, more people of varied backgrounds have begun using sports supplements as a regular part of their health and fitness programs. Fitness enthusiasts and various individuals use sports supplements to fuel their athletic activity and use them as their source of energy and protein. However, these convenient, attractive packs of vitamins, minerals, and proteins can be overwhelming. So, do we absolutely need sports supplements? Are they really necessary? Do they help our performance in any way? In this article, we examine the pros and cons of consuming these popular products.

What are sports supplement?

A supplement is something that is added to a diet to make up for nutritional deficiencies. These sports supplements include nutrients such as proteins, creatine, amino acids, and mega-dose vitamins/minerals. They are available in the form of powders, gels, bars, gummies, and drinks to help enhance the effects of workouts.

Common sports supplements used by bodybuilders and athletes:

1. Protein:

Protein is one of the most important nutrients athletes need to improve performance. Egg, whey, and soy are major sources of protein. Protein shakes after workout help in muscle-building and supports fat loss.

Man sitting on the floor and drinking after workout — Protein shakes after workout help in muscle building and supporting fat loss

2. Creatine:

Creatine is a naturally occurring compound. It is a combination of amino acids produced by the liver, kidney, and pancreas. Synthetic creatine is a common sports supplement. It is used to improve strength and increase lean muscle mass and helps the muscles recover quickly after exercise.

Open jar of white creatine powder on wooden table. — Synthetic creatine is a common supplement used to build muscle mass

3. Branched-chain Amino acids:

BCAA sports supplements are a group of three essential amino acids: Leucine, isoleucine, and valine. Athletes usually take BCAA supplements in order to increase muscle size and to improve strength.

Black and yellow bottle of BCAA sports supplement — BCAA supplements are used by athletes to improve performance

4. Vitamin supplements:

Vitamins are essential for maintaining the proper functioning of the body. They play a major role in eyesight, heart function, and regulating the nervous system. Additionally, taking vitamin sports supplements can improve the performance of athletes.

Sports supplement tablet being taken out of bottle from one hand to another — Vitamin supplements can improve athlete performance

Pros of taking sports supplements:

Increased strength.
Enhanced strength.
Increased protein synthesis.
Fat loss.
Increased muscle recovery.
Stamina boost.
Increased muscle mass

Cons of taking sports supplements

Consuming high doses of sports supplements for a prolonged period of time can do some serious damage to your body, such as:

Kidney damage.
Insomnia.
Headaches.
Liver damage.
Fatigue
Reduced appetite.

Are supplements necessary for your fitness regimes?

Athletes, bodybuilders, and fitness lovers across the world use supplements. There are, however, a few issues that you cannot ignore. The topmost issue is that there is no actual evidence that you get superior results with sports supplements than with food. There is, however, some evidence that claims dietary supplements enhance athletic performance. But why choose a huge bag of protein powder when a wholesome healthy diet will do the trick?

Cost is another factor. The sports supplements industry is a multi-billion-dollar industry so there is no surprise that they cost that much. Whole foods are in fact much more economical and healthier options. Also, there is no proper regulation of supplements, and so they are a health risk. This is because they can be susceptible to contamination with substances like lead and steroids. Additionally, consumption of too much protein powder has been linked with health issues such as nausea, cramps, fatigue, bloating, and headache.

So, considering these facts: Do you need protein powders and products to run faster, build muscle, and have six-pack abs? Are supplements necessary for your fitness regimes? The answer to these questions is ‘no’. We can choose a wholesome nutritious diet instead of supplements. Natural foods are better in every way. However, you can still fit supplements in moderate quantities into a healthy diet and exercise plan to support your fitness goals.

July 29, 2020 0 comment

Fitness Home Remedies

How to avoid weight gain after quitting smoking?

by qalfit July 21, 2020

written by qalfit

According to the World Health Organization (WHO), the tobacco epidemic is one of the biggest public health threats the world has ever faced. In fact, smoking kills more than 8 million people every year. We all know this and some of us genuinely try to quit smoking. While a few people are successful in quitting smoking, most of the smokers avoid stubbing out cigarettes because of the weight gain that follows. But it’s usually only a modest amount and you can easily avoid it.

So, if you want to quit smoking for good, but are concerned about the weight gain after quitting smoking. Here are a few tips to avoid weight gain after quitting smoking.

Why do you gain weight after quitting smoking?

According to health experts, on average, people who quit smoking gain between 2 – 5 kgs of weight. This is mostly temporary and usually falls back off within the first year of quitting smoking. But, for some people, this weight gain may stay and grow. This is because when you smoke, the nicotine in cigarettes speeds up your metabolism. It increases your calorie usage of your body from 7% to 15%. When you quit smoking all of a sudden, your body may burn food more slowly as it needs only fewer calories now. Also, Smoking suppresses your appetite, so after you quit smoking, you may find that food tastes better. This leads to overeating and consuming more calories.

It is also possible to mistake nicotine cravings for hunger or you may replace the ‘hand-to-mouth’ action of smoking with snacking. These things may make you eat more and as a result, you will gain weight after quitting smoking.

5 tips to avoid weight gain after quitting smoking:

1. Prepare before you quit

You would have given yourself a lot of thought and prepared yourself mentally before you decide to quit smoking. The chances are you would have already chosen your quit date too. Use this period to prepare yourself physically too. Try removing all unhealthy temptations from your eyesight. Hide the things in your home that may remind you of smoking.

2. Keep your metabolism high

An active metabolism helps you burn those extra calories you gain after quitting smoking. Include some physical activities like exercise in your daily lifestyle. Regular exercise not only helps your burn more calories, but it can also help you ward off unhealthy food cravings and helps relieve withdrawal symptoms. Even 15 minutes of exercise can improve your mood.

Millennial woman laying on the ground exercising — Metabolism Boosting Exercise

3. Control your food portion

Smoking messes with your senses and you may not have realized it earlier, but it dulls your taste buds. Once you quit smoking, you may find that foods may taste so good and you’ll be tempted to fill your plate to make the most of your new sensing skills. So, try to be mindful of your food portions if you want to avoid weight gain after quitting smoking.

Bowl of vegetables placed next to ingredients on a table cloth — Healthy Food in Healthy Portions

4. Avoid sweets and snacks

Smoking is an appetite suppressant and after you quit, you’ll notice that you crave more sugary treats and sweets even after a meal. As a result, you may even end up raiding the whole snack cupboard. So, try to avoid sweets and snacks. Hiding your sugary snacks and fatty foods and stocking up on healthy foods such as fruits and nuts will help you in this situation.

A plate of a hamburger and french fries — Tempting Snack Food

5. Take it easy

Deciding to quit smoking and maintaining the same is already a big challenge. You might need your full focus on this. Don’t worry too much by obsessing on weight gain after quitting smoking. This may make you stressed and unhappy, which could lead you to eat more or even worse, you may even relapse into smoking. So, take it easy, and don’t be so hard on yourself.

Millennial South Asian woman relaxing on a ledge with cup — Take it Easy

You need to understand that weight gain after quitting smoking is not something you have to seriously worry about. It only becomes serious if the weight gain persists for more than a year. You can easily avoid weight gain after quitting smoking by following these tips.

July 21, 2020 0 comment

Fitness

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

Weight loss and body recomposition: Lose fat and gain muscles at the same time

by qalfit July 9, 2020

written by qalfit

Weight loss and body recomposition: Lose fat and gain muscles at the same time.

Traditional weight loss programs focus on cutting body fat and hitting a lower number on the scale. Stepping on the scales and looking at trends can help you determine if you’re making progress and shedding fat. However, even if you don’t see the numbers on the scale going down, you might still be making progress due to body recomposition.

What is body recomposition or ‘recomp’?

While weight loss concentrates on losing fat, body recomposition refers to changes in the body’s ratio of fat to muscle. It focuses on body composition rather than weight. In simple terms, body recomposition is an approach to weight loss that not only focuses on losing fat but also gaining muscle at the same time.

How does body recomposition work?

Body recomposition is a phenomenon of simultaneously gaining muscle and losing fat. Although weight loss and muscle gain may seem to be in opposition to one another, they’re not impossible to achieve during the same period of time.

Basically, losing fat is a catabolic process (Breaking down) where the body breaks down stored fat for energy. This requires a caloric deficit through nutrition or exercise or ideally both. Gaining muscle is an anabolic process (Building up) that requires both exercise and adequate macronutrient proportions. By incorporating these two processes, one can easily lose fat and gain muscle at the same time.

What is healthy body composition?

According to the American Council on Exercise, healthy body composition depends on the amount of fat in the body.

Essential body fat for men: 2%-5%
Essential body fat for women: 10%-13%
Acceptable body fat for men: 18%-24%
Acceptable body fat for women: 25%-31%
Overweight body fat for men: Over 25%
Overweight body fat for women: Over 30%

Body recomposition basics:

In general, body recomposition is more of a lifestyle than a diet. Whether your goal is weight loss or body recomposition, a healthy diet and regular exercise must be on your to-do list.

Role of Macros:

If you want to gain muscles and lose fat, you need to be counting macros. If your goal is to lose weight, you need to lower your carbohydrate intake by 10%. If your goal is to build muscle, you need to improve your protein intake by 20% while lowering your carbohydrate and fat ratios by 10%.

Role of regular exercise:

Health experts recommend 150 minutes of moderate to vigorous physical activity for weight loss. If you’re focusing on body recomposition, you need to prioritize strength training to build muscle. You might encounter weight-loss plateaus initially, but you need to keep up with the momentum you had when you first started working towards your goal. If you’re not seeing any results try changing your strength-training routine or follow a high-intensity interval training plan.

If you want to lose fat and gain muscles at the same time, body recomposition is a great technique that you could follow. Try to find out your body composition and nourish your body proactively for better performance and function, add more protein to your diet, and focus on strength training.

July 9, 2020 0 comment

Technology

5 best hydration tracking smart water bottles of 2020

by qalfit July 7, 2020

written by qalfit

How often do you forget to drink water? Most of us would realize only by the end of the day that we forgot to drink enough water. Over 70% of the population is chronically dehydrated leading to many health complications. Drinking enough water each day is crucial for many reasons. It regulates body temperature, prevents infections, delivers nutrients to cells, and maintains the proper functioning of the organs. It also improves our sleep and mood. We all know this! Yet, we want someone or something to track our water intake and remind us to be well-hydrated. This is why we have compiled you a list of 5 best hydration tracking smart water bottles of 2020.

1. Hydrate spark 3

Hydrate spark 3 comes with a sensor technology that tracks your water intake and syncs your progress to the hydration tracker app via Bluetooth, and it serves more than just a water bottle that tracks water intake. It calculates a daily personalized hydration goal and it adjusts throughout the day based on your body and activity level. If you fall behind on your daily water goal, the entire bottle illuminates to remind you to drink more water.

Cost: INR 4500

Qalfit innovation ratings: 4.5/5

Check full features: https://amzn.to/2VNY4yv

2. HydraCoach 2.0

HydraCoach is the world’s first bottle that electronically calculates and tracks your consumption. It has an in-bottle hydration monitoring system that monitors the total amount of water consumed throughout the day. It automatically calculates your personal hydration goal and displays the average amount of water consumed per hour and the amount and percentage of water consumed relative to your Personal Hydration Goal.

Cost: INR 3,000

Qalfit Innovation rating: 4.5 /5

Check full features: https://amzn.to/3gvJjrM

3. H2OPal Smart Bottle Hydration Tracker.

H2Opal is a smart water bottle and app that work together to help you set a daily hydration goal and meet this goal through active hydration reminders and water intake tracking. The best thing about H2Opal is that it determines your daily optimal water intake by considering the weather, age, weight, level of physical activity among other things.

Cost: INR 7,000

Qalfit Innovation Rating: 4 /5

Check Full Features: https://amzn.to/3f6wl3I

4. Ozmo Smart Water Bottle

This BPA-free, 16-ounce bottle comes with a built-in rechargeable battery and Bluetooth connectivity to track your hydration habits. It even vibrates and alerts you to drink water at regular intervals. One really cool thing about this smart water bottle is that it can track your coffee consumption too!

Cost: INR 5,000

Qalfit Innovation rating: 4/5

Check full features: https://amzn.to/2Z1nwCl

5. Aquabro motivational water bottle

Aquabro motivational water bottle is a unique water tracking bottle in our list of 5 best hydration tracking smart water bottles of 2020. This water tracking bottle and hydration reminder app can help you lose weight, cleanse your skin, and prevent certain illnesses. Based on the weight and height, the app calculates the amount of water your body needs per day and sends you notifications every time your body needs to be hydrated. Also, did we mention it comes with a fruit infuser and cleaning brush? Yes, it does!

Cost: INR 1300

Qalfit innovation ratings: 3/5

Check full features: https://amzn.to/3ixfusM

Remember, if you’re thirsty, you are already dehydrated! Try using these hydration tracking smart water bottles and stay hydrated.

July 7, 2020 0 comment

Fitness

Are carbs really bad for weight loss? 5 myths about carbs debunked!

by qalfit June 24, 2020

written by qalfit

Carbs have always been portrayed as the ‘arch-enemy’ for weight loss. You’ll get plenty of advice about carbs when you plan to lose some weight. When you start a weight loss program, you immediately wage war on carbs cutting all kinds of foods including our favourite potato, pasta, and bread. But what is the truth- should you avoid carbs? Are carbs really bad for weight loss?

What are carbs or carbohydrates?

In essence, carbohydrates are one of the three macronutrients (Carbohydrates, protein, fats), i.e., they are one of the three main ways the body obtains energy. Carbohydrates are the preferred source of fuel for the body. All our daily activities are fuelled by the energy we obtain from carbohydrates. Our body cannot produce macronutrients on its own, all macronutrients must be obtained through diet. This means you need to consume carbs for maintaining your health and productivity. Thus, carbohydrates play a vital role in our overall health.

5 myths about carbs and weight loss debunked!

Myth #1: Carbs make you fat

This is one of the top myths about diet and weight loss. Most people believe carbs make them put on weight. But the fact is that the high fibre content in carbs help you maintain or even lose weight! It gives you the energy to do your daily activities. Carbohydrates are a part of a healthy diet. You need to consume 130-150 grams of carbs per day to be healthy. Anything more than this means you’re overeating and anything less than this means you’re not eating enough.

Myth #2: Protein > carbs

Of course, proteins are important for your body. they are crucial if you’re trying to build muscles. But it doesn’t mean that protein is more important than carbs. In fact, both protein and carbs are micronutrients that are essential for our body. They work together to process sugar that keeps your glucose levels in check. No one nutrient is better than the other. All of them are crucial for the proper functioning of our body.

Myth #3: Carbs make you feel sluggish

While this may be true for some people, it is not the case for everyone. The sluggish and bloated feeling you get after a meal is not entirely due to the carbohydrate content in the food. The quantity of food you ate and the salt content in the food also plays a major role in this. Yes, you might feel bloated if you eat a whole bowl of pasta, but the right kind of carbs with high-fibre content will only make you feel satiated.

Myth #4: Low carb diets are the best

There is proof that suggests that low carb diets are the best way to lose weight. As mentioned before, carbs are your body’s preferred source of energy and you need a sufficient amount of carbs in your diet. They provide Vitamin B, fibre, antioxidants, and iron to your body. If you have limited your carbohydrates intake and experienced weight loss, it is most likely a result of calorie restriction and loss of water weight, no from the low carb diet. So, instead of limiting carbs for weight loss, try having a balanced meal.

Myth #5: All carbs are equal and they’re unhealthy.

This is one of the biggest myths about carbs out there. Not all kinds of carbs are unhealthy. There are two kinds of carbs- refined and unrefined. If you want to completely cut carbs from your diet, that must be the refined carbs. Refined carbs are processed to strip down all nutrient content and they are called ‘empty carbs’. Unrefined carbs, on the other hand, are rich in fibre and vitamins. They are essential for breaking down sugar into energy effectively.

Read more: 5 shocking weight loss myths!

Most people think that the key to shedding weight faster is to cut out carbs from their diet. When it comes to weight loss and carbs, there are a lot of myths floating around. Thus, these are the 5 common myths about carbs and the truth behind them.

June 24, 2020 0 comment

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