Tag:

weightloss

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 Home Remedies

Ayurveda and weight loss: Lose weight the right way.

by qalfit September 29, 2020

written by qalfit

Weight loss is a grueling task and there are no quick shortcuts to achieve it. However, people are willing to try almost anything from fad diets to surgeries to lose weight. Of course, everybody likes to have a flat belly and a healthy body. But, in the hassle of chasing the next best diet and trending techniques for weight loss, we have failed to focus on the centuries-old, beneficial, and effective solution for weight loss- The Ayurvedic method of weight loss.

Here is everything you need to know about Ayurveda and weight loss. Lose weight the way with these Ayurvedic tips for weight loss.

Ayurveda and weight loss:

Ayurveda is a wellness system that originated in India around 5000 years ago. It focuses on mindful nutrition, stress reduction, and the cultivation of a balanced lifestyle. It seeks to promote health, prevent disease, and ensures longevity through simple ayurvedic guidelines.

Ayurveda focuses on finding the root cause of the problem and managing it at that level. Thus, with Ayurvedic tips for weight loss, you can lose weight in a natural way without any side effects.

How does tridoshas affect your health and body?

According to Ayurveda, anything and everything in the universe is composed of tridoshas: vata, pitta, and kapha. These doshas are the foundational blocks of the traditional Ayurveda. Ayurveda segregates all the humans based on these three doshas. Each one of us is born with this tri-doshas in different proportions. It is like a blueprint for our body that accounts for our body type, skin color, behavioral patterns, health, mood, etc. Ayurveda uses this concept to promote healthy weight loss.

Ayurvedic reason for obesity and weight gain:

According to Ayurveda, all three doshas (Vata, Kapha, Pitta) are involved in determining one’s weight. But Kapha dosha is the major player that plays a crucial role in governing body weight. Weight gain is a disease that is caused due to the imbalance of Kapha dosha.

Kapha dosha is a combination of water and earth. It deals with the lubrication, structure, and unity in the body. It provides physical structure to the body and ensures the smooth functioning of all the parts of the body. An imbalance in this dosha leads to a stubborn and lazy mental state. Thus, this promotes fat accumulation and dulls the mind and body making it resistant to changes. This causes obesity and weight gain.

However, Ayurveda promotes healthy weight loss and by following an ayurvedic lifestyle,you can lose weight the right way. Here are a few Ayurvedic tips for weight loss.

Ayurveda and weight loss: Ayurvedic tips for weight loss:

Include all 6 tastes in your meals.

Ayurveda emphasizes on including all six types of distinct tastes in all the three meals. The six tastes include sweet, sour, salty, bitter, astringent, and pungent taste. Sweet taste builds strength and muscles; Sour taste cleanses the body and stimulates the appetite; Bitter foods detoxify the body and help in the removal of bodily waste; Salty foods improve digestion. Because sweet, sour, and salty tastes are anabolic pungent, bitter, and astringent tastes are catabolic. Thus, they cancel out each other.

Three meals per day

According to Ayurveda, food is the best medicine for any kind of illness or disease. So, it emphasizes healthy eating. You can maintain a healthy weight and a healthy body by eating 3 meals per day. This is important in Ayurveda to promote healthy weight loss. Anything more than that will cause an imbalance in your weight and anything less than this will affect your health. So, stick to three healthy meals per day.

Eat Kapha pacifying diet

According to Ayurveda Kapha imbalance leads to weight gain. So, if you are overweight or want to lose weight, you need to take a Kapha pacifying diet. This is one of the important Ayurvedic tips for healthy weight loss. Taking a Kapha pacifying diet helps clear excess Kapha from the system and supports your body in achieving a healthy weight. Kapha Pacifying foods are whole foods and seasonal foods that are freshly prepared. Thus, a Kapha pacifying diet can be tremendously helpful in supporting overall health.

No snacking rule

One of the important Ayurvedic tips for weight loss that you need to keep in mind is the no snacking rule. Ayurveda prohibits eating processed or junk food in between your diets. If you stick to the 3 meals per day plan, you will have stable energy levels and your body will burn fat as a fuel. But if you snack, your body reaches out to burn sugar as a fuel. So, avoid snacking in between meals.

Avoid eating after 7 pm

According to Ayurveda, one must finish his dinner before 7 pm. This gives the body enough time to detoxify overnight and keep you fresh and healthy the next morning. Erratic meal timings result in digestive issues like constipation and indigestion that will cause Kapha imbalance in the body. So, light dinner before 7 in the evening is a must to lose weight.

Ayurveda suggests simple and mindful solutions to lose weight naturally without any side effects.. Thus, this is everything you need to know about Ayurveda and weight loss. Following these Ayurvedic tips for weight loss can have a profound impact on your life

Tabata workout plan for beginners: Effective weight loss

by qalfit September 14, 2020

written by qalfit

From Pilates to Zumba, there are tonnes of exercise out there to help you lose weight and get fit. But when it comes to weight loss nothing burns your fact as effective as a HIIT workout. According to research published in the British Journal of sports medicine, bursts of high-intensity interval training (HIIT) may be more effective for weight loss than longer less intense workouts. One such new, refreshing HIIT workout is the Tabata workout plan for weight loss.

So, if you are looking for a fresh, energizing workout to lose weight and get fit, look no further than the Tabata workout plan. Here is everything you need to know about Tabata workout plan for beginners.

What is Tabata training or Tabata workout program?

You might have heard the term Tabata training at some point in your HIIT session in your gym. Tabata is a relatively new form of interval training that is specifically designed to get your heart rate up in a short period of time.

The Tabata training was developed by a Japanese doctor called Dr. Izumo Tabata, hence the name ‘Tabata workout’. Dr. Tabata wanted to find out if very short bursts of high-intensity exercise followed by even shorter rests would improve the athlete’s performance. This was initially focused on improving aerobic and anaerobic fitness, but now in 2018, Tabata training has become much more extensive than it used to be. It uses a wide range of exercises including running, cycling, squats, and burpees.

Tabata workout plan for beginners

Tabata is more of a training style than a workout. You can apply the Tabata training style to just about any workout. The structure of the Tabata training program for beginners is as follows:

Intense workout for 20 seconds
Rest for 10 seconds
Complete 8 sets

As you can see, the Tabata workout plan for beginners is basically a high-intensity exercise followed by short rest time. These exercises form one set. You can do any exercise as you wish in this format. The trick here is to really push yourself all out.

How does Tabata workout plan for beginners work?

The Tabata workout plan for beginners improves two of our main energy systems. It targets both the aerobic energy system and anaerobic energy system thus improving your endurance. Tabata training, when undertaken four times a week, has been proven to improve your aerobic capacity by 28%. It has also proven to improve oxygen consumption (VO2 max) by 15%. Moreover, it targets a greater range of muscle groups and puts a lot of stress on your body. This helps you burn fat effectively.

Simple Tabata workout plan for beginners

Step 1: Perform push-ups for about 20 seconds at high intensity.

Blue and black haired woman doing push-ups on a blue mat. — The Tabata starts off with high-intensity push-ups for about 20 seconds

Step 2: Then rest for 10 seconds.

Step 3: Go back and perform push-ups for another 20 seconds followed by a rest time of 10 seconds.

Man doing pus-hups in the gym during tabata workout plan — Push-ups are effective for HIIT workouts

Step 4: Complete eight sets of push-ups.

Step 5: Rest for 1 minute.

Man in grey tank top taking rest in gym after tabata workout — Rest between periods of intense exercise help you recuperate

This is round one. Each round lasts for 4 minutes in a Tabata Training. After this round, replace the push-ups with burpees, followed by squats and two other quick workouts of your choice. This is how you do the Tabata training for beginners.

Tabata workout plan for beginners is undoubtedly an effective way to burn your fat and improve your endurance at the same time. One important thing to note here is that Tabata is an advanced level of training and as a beginner, you must be very careful while doing Tabata Training. Start with simple interval training and gradually work your way up.

September 14, 2020 0 comment

Fitness Home Remedies

Best ayurvedic herbs for weight loss – 5 effective herbal remedies

by qalfit September 11, 2020

written by qalfit

Losing weight is a tedious task that requires our full focus and commitment. This is because you need to make a few sacrifices and push yourself to certain limits to burn all that excess fat. For some people, however, the weighing scale just does not come down even after all those efforts. This is because every individual has genetics, medical conditions, and different body types that determine a person’s ability to lose weight. Thankfully, ayurvedic medicines are an ancient method proven to give results regardless of all these factors. The best ayurvedic herbs for weight loss are very effective.

With Ayurveda, weight loss isn’t that difficult when you just do it the right way. Here are the best ayurvedic herbs for weight loss that can help anyone lose weight naturally without any side effects

Ayurvedic herbs for weight loss

Ayurveda is a wellness system that originated in India around 5000 years ago. This wellness system focuses on mindful nutrition, stress reduction, and the cultivation of a balanced lifestyle. This ancient system seeks to promote health, prevent disease, and ensures longevity through simple guidelines and ayurvedic herbs. The Ayurvedic way of dealing with obesity involves the usage of Ayurvedic medicines for weight loss. These medicines and formulations are prepared from powerful Ayurvedic herbs. They can help you naturally lose weight without any side effects.

Reasons for weight gain – According to Ayurveda

According to Ayurveda, each one of us is born with this tri-doshas (Vata, Pitta, and Kapha) in different proportions. These are blueprints for our bodies. The tri-doshas account for our body type, skin color, physical appearance, behavioral patterns, health, mood, etc. All three doshas are involved in determining one’s weight. It is, however, the Kapha dosha, the combination of water and earth, that is a major player that determines one’s body weight. It provides physical structure to the body and ensures the smooth functioning of all the parts of the body.

An imbalance in Kapha dosha hampers the lubrication, structure, and unity in the body. This leads to a stubborn and lazy mentality which in turn promotes fat accumulation in the body. This accumulation of fat leads to unhealthy weight gain. However, with the help of Ayurvedic medicines for weight loss, one can healthily lose weight. Here are a few effective ayurvedic herbs for weight loss that you can try to lose weight naturally.

Ayurvedic medicines for weight loss

1. Triphala for belly fat

Triphala powder is considered one of the best ayurvedic herbs for weight loss. This is because triphala is a combination of three fruits. These fruits are the Indian gooseberry, the black myrobalan, and the belleric myrobalan. These are excellent sources for enhancing the digestion process. As a result, triphala boosts metabolism, cleanses your body from impurities, and aids in weight loss. Triphala for belly fat is therefore effective.

Assortment of dry fruits and nuts in two clay bowls — Triphala boosts metabolism, cleanses your body from impurities, and aids in weight loss.

How to use it

Take a teaspoon of Triphala powder and mix it in 1glass of hot water.
Then consume this mixture two hours after dinner and one hour before breakfast.
Repeat this daily for better results.

2. Punarnava for fat loss

Punarnava is an excellent Ayurvedic remedy for weight loss. This is because the herb has the ability to balance all three doshas. The diuretic properties of this herb rejuvenate the kidney cells and help to balance the body fluids. Punarnava for fat loss thus works by eliminating the waste from the body. It also helps in managing digestive issues. The herb, therefore, helps lose weight in a healthy way. Punarnava is therefore one of the best ayurvedic herbs for weight loss.

Arial view of green plants and leaves, with purple flowers in center — Punarnava is an excellent herb for managing digestive issues

How to use it

Take a teaspoon of Punarnava powder and mix it in a glass of hot water.
You can also use buttermilk, jaggery, or milk instead of water.
You can then consume this daily on an empty stomach.

3. Amla ayurvedic remedy for weight loss

Amla is loaded with amazing health benefits for the human body. It boosts our metabolism and effectively removes the toxins from the body. It is also very helpful for maintaining a healthy digestive system. Amlas are thus effective ayurvedic herbs for weight loss.

A group of green amlas together — Amlas are loaded with amazing health benefits

How to use it

Wash the amla and cut them into small pieces.
Then crush the pieces in the blender and extract the juices.
Mix one teaspoon of amla juice to three teaspoons of water.
Then drink this every morning on an empty stomach.

4. Vijaysar ayurvedic herbs for weight loss

Vijaysar is a popular Ayurvedic remedy for weight loss. According to Ayurveda, Vijaysar is a ‘Medohara’. It helps dissolve the unwanted fats from the body. The antihyperlipidemic properties of this herb reduce overall cholesterol levels and reduce excess fat.

How to use it

Take the Vijasar wood and cut it into small pieces.
Then put 3 or 4 pieces in the water and boil it till the colour of the water changes to red.
Drink this every morning in an empty stomach.
You can then use the same Vijaysar two times.

5. Guggul ayurvedic remedy for weight loss

Guggul/Guggal is the sap obtained from Commiphora mukul. It has been used in the Ayurvedic system for centuries. Guggelsterone is the chemical compound present in Guggul. This compound helps in lowering cholesterol levels in the body and aids in weight loss.

Orange colored chunks of guggul — Gugul helps in helps in lowering cholesterol levels in the body

How to use it

Mix one part of Guggul with two parts of black pepper.
Then set it aside and consume it with water after meals.
You can then repeat this thrice a day after each meal for better results.

Thus, the best ayurvedic herbs for weight loss, paired with regular exercise and a healthy diet, help you lose weight naturally without any side effects. So, an ayurvedic remedy for weight loss is just a few simple herbs away! From triphala for belly fat, to punarnava for fat loss, there is no dearth of ayurvedic options.

September 11, 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

Natural ways to bring down blood sugar: Manage diabetes at home!

by qalfit August 11, 2020

written by qalfit

Diabetes or high blood sugar is a common problem nowadays. It is a disease that is increasing at an alarming rate all over the world, especially in India. With over 60 million diabetics, India is known as the world’s capital of diabetes. Diabetes is deadly because it can hit anyone. Once the disease sets course on your body, it wreaks havoc in almost every system of the body. These systems include the kidney, heart, eyes, nerves, and blood vessels. When left unchecked, diabetes will certainly lead to death. It is vital, therefore, to ensure that you employ natural ways to bring down blood sugar.

While there is no quick fix or magical vaccine for diabetes, there are several natural ways to bring down blood sugar levels. Combine these with a healthy lifestyle and you can control diabetes naturally at your home.

What causes diabetes?

According to the World Health Organization (WHO), diabetes is a chronic disease that occurs either when the pancreas does not produce enough insulin or when the body cannot effectively use the insulin it produces. In simple terms, high blood sugar occurs when your body cannot effectively transport sugar from the blood into cells.

Types of diabetes:

Type 1 diabetes: This is caused due to insufficient insulin production in the body. This requires daily administration of Insulin.

Type 2 diabetes: This type of diabetes results from the body’s ineffective use of insulin. This is because of the impact of one’s current lifestyle. (Excess body weight and physical inactivity).

Natural remedies to bring down high blood sugar levels

Are you looking for natural ways to bring down high blood sugar levels? There are several herbal and home remedies that can effectively lower your blood sugar levels without any side effects. Here are a few natural remedies for reducing high blood sugar.

1. Bitter gourd juice to bring down high blood sugar levels naturally

Bitter gourd juice is considered the best natural remedy for bringing down high blood sugar levels. This is because It has two essential active compounds called charatin and momordicin that have anti-diabetic properties. So this makes it an ideal ingredient to help you tackle high blood sugar levels.

Glasses of gourd for natural ways to bring down blood sugar — Bitter gourd juice is an excellent natural remedy for diabetes

What do you need?

1 medium-sized Bitter gourd
Lemon juice

How to do it?

Scoop out the seeds from the vegetable and put in a blender.
You can then grind it into a smooth juice and add 2 teaspoons of lemon juice to it.
Then, be sure to drink this juice in the morning and evening.

2. Neem powder to bring down high blood sugar levels naturally

The bitter leaf of neem is an excellent natural remedy for diabetes. This is because they are loaded with flavonoids, triterpenoids, and glycosides that help manage high blood sugar levels. As a result, neem powder is another great natural, healthy, and safe ingredient.

Neem powder in bowl for natural ways to bring down blood sugar — Neem powder is loaded with flavonoids, triterpenoids, and glycosides

What do you need?

Neem leaves

How do you do it?

First, take a handful of neem leaves and wash them thoroughly.
Then, dry the leaves in the sun for a day.
Next, take the dried leaves and grind them until smooth.
Finally, you can add this powder to your food and consume it regularly.

3. Papaya leaf to bring down high blood sugar levels naturally

Papaya leaf is loaded with antioxidants and vitamins that can bring down high blood sugar levels naturally. Consuming papaya leaf juice regularly not only lowers the progression of type-2 diabetes but also prevents kidney and liver damage caused byhighh blood sugar levels.

Papaya tree with leaves for ways to naturally bring down blood sugar — Papaya leaves are loaded with antioxidants and vitamins

What do you need?

Fresh papaya leaves.
Papaya fruit.

How do you do it?

Take 5-10 fresh papaya leaves and wash them thoroughly.
Then, put the leaves and a few cut pieces of papaya fruits in the blender and make a smooth juice.
Next, you can strain the mixture and drink it regularly.

4. Methi seed water to bring down high blood sugar levels naturally

Methi or fenugreek has the ability to increase glucose tolerance in the body. It can also lower sugar levels and stimulates the secretion of glucose-dependent insulin. Thus, it is effective in controlling both Type 1 and Type 2 diabetes.

Fenugreek seeds for natural ways to bring down blood sugar — Methi seeds or fenugreek seeds are an important ingredient

What do you need?

Methi seeds
Water

How do you do it?

Soak 2 teaspoons of methi seeds in half litre water overnight.
Then in the morning, drink the water along with the seeds on an empty stomach.
You can also grind the seeds and consume them in powdered form.

5. Cinnamon tea to bring down high blood sugar levels naturally

Cinnamon has certain chemical compounds that can alleviate blood sugar levels in the body by triggering insulin activity. It also reduces oxidative stress which plays a major role in lowering blood sugar levels in type 2 diabetes.

Cinnamon to bring down high blood sugar levels naturally — Cinnamon has certain compounds that trigger insulin activity

What do you need?

1 cinnamon stick
Dried Tea leaves.
Honey

How do we do it?

Keep the cinnamon stick in a tea mug and add boiling water to it.
Then, let it sit for 10 minutes and add dried tea leaves to it.
Next, remove the cinnamon stick and tea leaves and add one teaspoon of honey.

While managing diabetes and curing it may seem tough, it is possible with these natural remedies to bring down high blood sugar levels. A well-balanced diet coupled with an active lifestyle with more physical activity will keep you away from this deadly disease.

August 11, 2020 0 comment

Fitness

Stretch marks after weight loss: How do you tackle them?

by qalfit July 27, 2020

written by qalfit

Weight loss is an amazing journey. Deciding to lose weight and rounding up all your will power for the process is not an easy task. After putting in the work, there is a chance you may develop stretch marks after weight loss. Weight loss leads you to a healthier lifestyle and has a lot of benefits that we can talk about all day long. But that may not be enough to prevent the eventual stretch marks that can develop.

Receiving stretch marks after weight loss can be frustrating, as it is something we do not desire. Whether they are stretch marks on thighs or just stretch marks on back, stretch marks are certainly not pleasant to the eye. Although we don’t suffer any medical harm from stretch marks, we still don’t want them. Here are a few ways to avoid stretch marks after weight loss.

Why do we get stretch marks?

Stretch marks are commonly caused due to significant, rapid weight gain. Our skin has only a certain level of stretchability and elasticity. There is a protein called collagen in our skin that keeps our skin healthy. When you gain weight at a fast phase, your skin stretches or pulls apart quickly and is forced to overstretch to match your growing body. This then disrupts the collagen production in your skin and causes stretch marks. These stretch marks will look like discolored streaks and overtime, they take on a scar-like appearance. So one may ask the question: do stretch marks go away if you lose weight? Not exactly. Stretch marks after weight loss only go away by adopting several measures, which we will break down in this article.

How to deal with stretch marks after weight loss?

1. Drink lots of water.

One of the first steps to deal with getting stretch marks while losing weight is to drink plenty of water. Staying hydrated is one of the best things you can do to deal with stretch marks after weight loss. This is because drinking water keeps your skin hydrated and soft. And soft skin doesn’t develop as many stretch marks as dry skin does. But drinking caffeinated beverages like coffee increases your risk of developing stretch marks. So, make sure you stay hydrated all the time.

A glass of water on a wooden table — Frequent hydration is key to getting rid of wooden table

2. Eat a nutrient-rich diet.

You can easily get rid of stretch marks after weight loss if you include a sufficient amount of Vitamin C, Vitamin D, and Zinc-rich foods in your diet. Vitamin C is an important nutrient for the development of collagen that keeps your skin healthy. Thus, maintaining healthy levels of Vitamin D can reduce your risk of stretch marks. Zinc plays an important role in healing your skin. Thus, a nutrient-rich diet can help you resolve this problem.

Oranges, an important vitamin C source — Oranges, a prime source of Vitamin C

3. Moisturize your skin regularly to prevent stretch marks after weight loss

Our skin needs moisture to remain hydrated and healthy. But our skin can’t always remain moisturized by itself. This increases the risk of developing stretch marks. Moisturizing your skin regularly with creams or oils can reduce cracking and flaking in the skin. This gets rid of stretch marks and further makes it difficult for new ones to form.

Moisturizing hands for stretch marks with cream — Moisturize your skin regularly

4. Workout and stretch to prevent stretch marks after weight loss

Just because you have lost weight and reached your weight loss goal, it doesn’t mean that you can just stop working out. Consistent and regular workouts can also reduce your stretch marks. Even simple stretching and workout for 15 minutes a day can improve blood circulation and skin elasticity.

Silhouette of woman running with sunset in background — Harness the power of consistent and regular workouts

5. Consult your dermatologist for persistent stretch marks

If you can’t get rid of your stretch marks after weight loss, you can make an appointment with your dermatologist and discuss your options to get rid of it. Your dermatologist can help determine the cause of stretch marks and may be able to suggest treatment options that work best.

Woman in white dress sitting on bed getting assistance from woman in blue scrubs — A dermatologist is always a handy last resort

Stretch marks can be a frustrating by-product of losing weight. Stretch marks are just frustrating, whether they are stretch marks on thighs or stretch marks on back. If you are worried about your stretch marks after weight loss, these tips can help you get rid of it.

July 27, 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

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