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weightlossjourney

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

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

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

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

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

Can you overcome a weight loss plateau?

by qalfit May 19, 2020

written by qalfit

So, you started going to a gym and cut all your harmful relationships with carbs and sugar, and just like you expected, your waist size reduced a few inches and your weight loss program is going off pretty well. This gave you enough boost to continue this miracle routine for some months now and you are peeling off your extra weight with your continuous efforts, but, suddenly when it seemed like everything is working perfectly, your body seems to stop responding to your routine and you seem to have reached a weight loss plateau.

This scenario is familiar to many of us when we feel like our body is refusing to lose weight further. But is this normal? Can you overcome this and continue losing weight like you were? Let’s find out.

What is a weight loss plateau?

According to experts, weight loss plateaus are very common. Most people experience it and with some modifications to your weight loss program, it becomes easy to overcome a weight loss plateau. When people start to exercise and start a diet plan to lose weight, they may see excellent results at a steady rate initially, but after a while, some people reach a weight loss plateau where their weight stays the same despite the efforts they put in exercises and dietary changes. This state is called weight loss plateau

Why does weight loss plateau occur?

Research shows that weight loss plateau usually occurs in about 6 months following the start of your low-calorie diet. While the exact reason behind this is something we are still not sure of, experts say that it is caused because your body adapts to the weight loss program like your exercise routine and diet, and defends against it for further weight loss. Also, if you lose weight rapidly in your weight loss program, after a certain point, your metabolism slows down to save energy. Slow metabolism consequently becomes another reason for your body refusing to lose weight further.

How can you overcome a weight loss plateau?

First off, you need to understand that a weight loss plateau is not a disorder nor a fault in your weight loss program. It is your body’s natural response to weight loss. But, with a few changes to your routine, you can overcome a weight loss plateau.

1. Count your Calories

As you progress in your weight loss journey, you will eventually lose weight, your metabolism drops and your body requires fewer calories to fuel your current body. The diet plan and the calorie intake that you initially had when you began your weight loss program is a lot to your current body that has lost a lot of weight in the process. So, you need to adjust your calorie intake to match your body’s current weight.

Read more: How to stop eating junk foods?

2. Refresh your routine

Your muscles become familiar with a workout if you have doing it for a few months regularly and your body won’t see it as a challenge anymore and thus you won’t lose weight. So, you need to refresh your exercise routine regularly to make it challenging for your body. If you have been running for a few months now, try High-Intensity Interval Training (HIIT). This will burn fat effectively.

3. Get a quality shut-eye

You can also go into a weight loss plateau because of sleep deprivation. Getting a full night’s sleep is important to weight loss as it rests your body and resets your hormones. A night of good sleep will rejuvenate your body and provides energy to get the gym for the next day and even prevents fat accumulation in the body.

4. Keep your hydration in check

When you are on a weight loss program, the most important thing to keep in mind is to flush yourself with fluids regularly. When you are dehydrated, you may mistake it for hunger and may eat more than your body needs. So, try to hydrate yourself regularly in your training and cut those false hunger alarms off.

5. Try intermittent fasting

Intermittent fasting is a new fasting trend where you go for a longer period without eating. It usually ranges between 16-48 hours. Intermittent fasting has been proven to be efficient in overcoming a weight loss plateau. It boosts fat loss and helps protect against muscle mass loss more effectively than a low-calorie diet plan.

Overcoming a weight loss plateau is not that difficult. Just follow these expert tips and make a few lifestyle changes to lose weight and you will be back to your original form in a few days.

Read more: Paleo diet for weight loss

May 19, 2020 0 comment

Fitness

Motivation for weight loss: Harness the power of positive thinking

by qalfit May 18, 2020

written by qalfit

Positive thinking about your weight loss journey and confidence in your health and body is the secret to lose weight. Positive perceptions are the secret weapons that could push you to reach your weight loss goals. If you aren’t focusing on thinking positively about your health and body or have a positive weight loss motivation, it doesn’t matter whatever weight-loss strategies you try, all those would be ineffective. This is why you need to have positive thinking and a confident feeling in your ability to maintain a healthy lifestyle to lose weight.

If you are struggling to mentally perceive positive thinking and confident mindset about your health, here are a few strategies to harness the power of positive thinking to lose weight.

1. Trust in yourself

Trust in yourself is the most important part to achieve anything. You need to truly believe that you can achieve your weight loss goals and you can put efforts to reach your desired outcome. Thus, if you believe in yourself and think that you are active and healthy, you will continue having a positive motivation for weight loss. This will lead you to think and act in the same way that will push you towards your weight loss goals.

2. Dream your desire

You need to visualize your desire and dream of what you would like to see yourself. This helps you prepare mentally for your goals. The key point to note here is the specifics. You need to be specific about your desires and goals and how it will affect your life. More than positive feeling this gives you to work harder, visualizing your goals also gives you an idea of the possible roadblocks you may need to encounter on your way to the goal. This prepares you mentally for all the hardships and deviations.

Read more: Mental benefits of doing exercise

3. Don’t expect immediate results

When you start a new routine or weight loss diet, it’s natural to expect some kind of immediate good results. But you probably won’t see any immediate results on the scale. Expecting too much from your weight loss program in a short time often leads to disappointment and you may even begin to rethink your abilities to reach your goals. This is why you need to think long-term. You need to remind yourself that the efforts that you put today will reward you in the longer run. This is how you need to harness the power of positive thinking to lose weight and have a positive motivation for weight loss.

4. Learn to take it easy

You are your harshest critic when it comes to weight loss! When you see yourself in the mirror or see the scales in the weighing machine in the opposite direction, you would probably tell yourself: “you are not going to succeed”, “You lack the dedication to see this thing through”. But now think about your favourite person in the world and imagine telling them what you just told yourself. Doesn’t look pretty, right? You need to earn to take it easy and be kind to yourself. This gives you a progressive mindset and a positive motivation for weight loss.

5. Never give room for negative thoughts

One bitter truth you have to acknowledge is that negative thoughts are easier to cultivate than positive thoughts. Just a simple thought of your failure in the past would set you up for another disappointment. But you can easily turn these negative thoughts around by creating a helpful and positive mindset. You need to believe that you are a healthy person and you would get fit with your exercise routine. This way you can kill your negative thoughts and harness the power of positive thinking for weight loss.

Read more: How to stop eating junk foods?

Your mindset is the key to your actions and behaviours. Your habits are strongly influenced by your thoughts. So, you need to think positively and harness the power of positive thinking to lose weight and improve your overall health and wellbeing.

May 18, 2020 0 comment

Fitness

5 Effective Belly fat exercises for men at home

by qalfit May 9, 2020

written by qalfit

Wherever you are in the world, it’s almost impossible not to see men with fat belly. It’s an outward sign that they need to buckle up for some belly fat exercise and watch what they eat. However, people seem to ignore the obvious and continue with their lives which may later lead to loads of health problems and an awkward posture. But, don’t worry, we have 5 effective belly fat exercises for men to try at home to lose your pot belly in a few weeks!

But, first off let’s see the Effects of belly fat:

Apart from the vanity aspects of looking Awkward and satire aspects of not fitting into your favorite shirt, belly fat has a lot of more pressing concerns. Belly fat, also called viscera fat is one of the most dangerous and unattractive fats that gets stored in your belly. This visceral fat has been linked to various conditions like heart disease, type-2 diabetes, asthma, hypertension, high blood pressure, cancer, sleeping disorder, etc.

Why do you gain belly fat?

Although some claim belly fat to be genetic, it mostly depends upon your lifestyles like eating habits, sleeping habits, and physical routines. Some major reasons why you gain belly fat includes:

Taking more carbs.
Alcohol consumption
Not taking enough fibre.
Consuming processed foods, junk foods, and sugary foods.
Overeating.

Do you have belly fat?

If you are over 30 and are concerned about your health, you need to check whether you have excess belly fat and start doing belly fat exercise for men to lose it. There is an easy way to know, just take a measuring tape and wrap it around your stomach above your hip bone. If you see numbers above 40 inches, you have excess belly fat.

Here are some effective belly fat exercises for men at home:

1. Burpee

Burpees should be your favorite workout if you want to burn those excess belly fats. The Burpee gets you to work as many muscles as possible to lose your belly fat. It is designed to hit every muscle from head to toe.

How to do it:

Stand with your feet shoulder-width apart.
Bend over and rest your palms on the floor shoulder-width apart.
Kick your legs backward and perform a pushup.
Bring your feet back and stand up by jumping.

2. Bird dog

The bird dog is a dynamic workout that tones your core and hip muscles. It also makes you a master of balance and coordination on the go. This way, it becomes a great exercise to lose your belly fat.

How to do it:

Bend down on the floor with all fours.
Bend your knees and squeeze your core while keeping your spine straight.
Raise your left arm and right leg simultaneously and stretch it out.
Do the same for the opposite pairs now and repeat it.

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3. Mountain climber

Mountain climber is a variation of a plank. It’s like a moving plank and mini crunch that is designed to give you an absolute stunner core.

How to do it:

Start with a push-up position- hands below your shoulders and body on a straight line on the floor.
Now lift your left foot off the floor and close your knee towards your chest.
Return to the original position and repeat the same with alternate legs.

4. Jackknife crunch

The Jackknife crunch is one of the easiest belly fat exercises you can try at home. This targets your abs, glutes, hamstrings, and quads.

How to do it:

Lie down and extend your hands behind your head.
Lift your upper body and your legs simultaneously.
Try touching your knees with your hands in that position
Repeat the same.

5. Russian twist:

The Russian twist is one of the best workouts you can get for your belly. The twisting and rotating motion of this exercise targets your obliques, abs, and glutes.

How to do it:

Sit on the floor and lift legs slightly off the ground with the knees bent.
Now lean back and join your palms.
Twist your upper body to left and right alternatively and repeat it.

The belly is one of the best places you can target if you’re trying to get fit. Losing belly fat, especially for men may seem like an impossible task at first, but if you follow these 5 effective belly fat exercises for men you can do at home, you can slice off your excess fat and can even get stunning abs.

Read more: House walking exercise

May 9, 2020 0 comment

Fitness

Are cheat days bad for you: Impact of cheat meals

by qalfit May 7, 2020

written by qalfit

Who wouldn’t like a day of shoving burgers, ice-creams, and chocolates into their face after a week-long strict diet plan and rigorous training sessions? We all love cheat days! While some claim cheat days to be a part of a fitness program that helps progressively, many dislike the idea of this unhealthyeating behaviour and fear the impact of cheat meals. So, are cheat days harmless treats that help you progress, or do they act the exact opposite?

The concept of a ‘Cheat day’:

A ‘Cheat day’ is a concept that was invented to boost your metabolism, sprit and your enthusiasm to stick to your strict diet for the remainder of your week. The plan is simple- you eat healthy and follow your workout diet or weight loss diet for 6 days of the week, and anything that sabotages your weight loss goals or your fitness goals like junk foods and processed foods are off the table. Then you indulge or ‘Cheat’ your fitness programs on the 7th day. This is where you let out your food cravings do its thing. You can eat fast foods, ice creams, processed foods, and whatever you like.

The general concept of this is that when you consume fewer calories for 6 days, your metabolism slows down to conserve energy and when you consume more calories on the 7th day, your metabolism speeds up to digest those extra calories. This is said to boost metabolism. But the impact of cheat meals is not that simple.

Impact of cheat meals:

Although cheat days are totally necessary to keep you sane for the rest of the week, they are a potential recipe for disaster. Here are a few impacts of cheat meals.

1. Overeating:

On a cheat day, you are more likely to overeat to a point that cheat days will do more harm to your fitness goals than it does good.

Read more: How to stop eating junk foods?

2. Negative connotation:

The term ‘cheat’ is a negative term that is often liked to guilt and shame. So, cheat days or cheat meals may fuel a negative effect on your mind.

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3. An unhealthy relationship with food:

There are no good foods and bad foods. The only difference is the calories. Categorizing foods into ‘good’ and ‘bad’ fosters an unhealthy relationship with food.

4. Eating disorder:

When you go full rampage on high-calorie foods on a day and eat way too less on other days of the week, it is often seen as a gateway for eating disorders.

So, are cheat days bad for you?

More than the extra calories and unhealthy eating habits that come as an impact of cheat meals, associating your morality with your food choices may break you down mentally and makes you quit your fitness program. As many dietitians suggest, it is more healthy and good for you to drop off your cheat days to have a more food-neutral and healthy mindset.

But, don’t worry, ‘cheat day’ is not the only strategy to boost your spirit and fuel your enthusiasm. A cheat day becomes a ‘Cheat’ day because you let yourself go off the strict diet leash and eat more than what you need. But if you come to a mindset where you enjoy your food anytime when you need it, you don’t even need cheat days. If you feel like you want an ice cream on a warm Monday morning, go for it! This helps you prevent overeating and makes you not wait for a cheat day.

Read more: Paleo diet for weight loss

Not even professional athletes can go on a vegetable and protein diet all week long, so instead of fixing up a cheat day and ruining your week’s progress, indulge in what you crave for then and there and stick to your fitness routine. This fosters a healthier relationship with food and makes you ditch a practice that involves guilt and shame.

May 7, 2020 0 comment

Fitness

How to control hunger while dieting

by qalfit May 6, 2020

written by qalfit

All those “You must be hungry, eat something” and “Eat and be merry” voices you hear in your head while you’re dieting for weight loss is a clear sign of constant hunger. Whether you are facing a sudden overwhelming desire for chocolate or an extreme hunger that clouds your thinking ability, constant hunger can become a major distraction for your weight loss program. We really need to learn how to control hunger while dieting for appropriate weight loss.

The reason for constant hunger while dieting:

While hunger is certainly an inconvenient feeling, it is not necessarily a result of a bad diet plan for weight loss. The feeling of hunger is innate and basic as of the need to blink or yawn. One of the main reasons why you feel constantly hungry while dieting is that when you reduce your calorie intake for losing weight, you may not eat enough to sustain your biological needs, thus your body automatically tells you to eat more to get the energy to function properly. This is why its difficult to control hunger while dieting.

4 ways on how to control hunger while dieting :

So, if you’re trying to stick to your calorie goal while constant hunger is challenging you on the other end, here are a few ways to help you deal with it.

1. Never forget to hydrate

Most of the time when you feel you’re hungry when on a diet plan, it is highly likely that you’re mistaking thirst for hunger. Staying hydrated throughout the day can help you feel fuller and prevents the feeling of constant hunger. So, whatever diet plan you’re in, always keep a water bottle or calorie-free drinks within your reach and hydrate constantly.

2. Boost volume and fiber.

If you feel constantly hungry for even if you eat well then it is time for you to boost your volume and fiber. Eating high-volume and high-fiber foods throughout the day is a great way to calm your hunger tensions. Choosing leafy greens, starchy vegetables, whole grains, berries, and fiber-rich foods will help you feel full and avoid hunger cravings.

Read more: How to stop eating junk foods?

3. Don’t miss out protein

Protein is one of the essential macronutrients that your body needs to function properly. It not only provides smooth functioning of your body but also makes you feel satisfied and keeps you full for a longer period. Including high-protein foods like eggs, cottage cheese and chicken daily in your diet can help you prevent constant hunger.

4. Eat slow

Eating slower is a great strategy to satisfy your hunger as well as to avoid overeating. Chewing down your food and taking time to eat until you’re comfortably full will tell your brain that you’re satisfied with your meal and thus you will not feel hungry suddenly after. So, slow down your eating and be mindful of your eating practices to quiet your hunger bells for a longer time.

While the road to weight loss is already difficult, constant hunger shouldn’t cause you any more trouble in losing weight and maintaining your fitness. So, next time you’re feeling constant hunger, try following these tips to ease off your hunger cravings.

Read more: Paleo diet for weight loss

May 6, 2020 0 comment

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