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weightlossmotivation

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

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

What is the best time to eat fruits & meals for weight loss?

by qalfit May 16, 2020

written by qalfit

Fitness and weight loss aren’t about just counting your calorie intake and measuring your workout hours today. Even if you’re conscious about your daily meal chart and working hard to reach your weight loss goals, you may hit a weight loss plateau along the way. Furthermore, you may even gain weight instead of losing weight! If you’re going through this phase despite having done everything right then maybe it is time you consider not just what you eat but also when. In this article, we are covering what is the best time to eat fruits and other meals to help with weight loss.

The relationship between eating time and weight loss:

We all know that the success or failure of weight loss depends on what we put inside our body, but health experts suggest that meal timing also plays a significant role in overall weight loss. You can effectively improve your weight loss and boost your performance if you pay attention to your circadian rhythms.

Circadian rhythms: Our body has a 24-hour internal clock, called the circadian rhythm that governs your bodily rhythms including hormone release, huger signals, cell regeneration, sleep cycle, body temperature, eating pattern and digestion. This rhythm ensures that you function smoothly and efficiently and disrupting this rhythm by changing your sleep cycle, workout cycle and meal cycle can wreak havoc on your health. But if you can stick to a specific meal schedule by charting the perfect meal timing, you can streamline your circadian rhythm to aid your weight loss. This is how circadian rhythm is linked to diet and weight loss. So, more than you actually think of, meal timing matters for weight loss.

What is the perfect meal timing for losing weight?

There is no best time to eat fruits or a meal that works for everyone. Everybody’s chemical composition is different and everyone have their own lifestyle. But, however, there are some researches and studies that give you an outline of your perfect meal timing.

According to research published in the journal Obesity, researchers found that the timing of your biggest meal of the day has an impact on your weight. People who ate 700 calories at breakfast, 500 calories at lunch and 200 calories at dinner for 3 months lost more weight than people who consumed fewer calories at breakfast and more calories at dinner. Thus, eating a bigger breakfast and a small dinner helps you lose weight faster.

In another 10-week study by Cambridge University, it was found that people who delayed breakfast for 90 minutes and ate dinner 90 minutes earlier lost weight much faster than those who ate normally. So, based on these facts, here are a couple of suggestions that will help you lose weight:

1. Have a balanced breakfast

Make sure that you have a sufficient and balanced breakfast that provides you proteins and carbs you need for the day. Eating more in the morning rather than night makes sure you burn your energy and don’t store it as a fat.

2. Have a light dinner

Try to limit your dinner and don’t consume more than 300 calories. Eating bulk food at night gets stored as fat in your body.

Read more: How to stop eating junk foods?

Thus, meal timing matters for weight loss and when you eat is equally important as what you eat and by aligning your meals with your natural circadian rhythm, you give yourself a better chance to lose weight.

May 16, 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

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

Fitness

Stuck between losing fat vs losing weight? Here’s what you need to do.

by qalfit May 5, 2020

written by qalfit

If you are trying to lose weight, you are obviously following loads of techniques including diet plan, workout plan and would even make a few lifestyle changes to lose weight and to see the number on the scale go down. But are you stuck between losing fat vs losing weight?

“Isn’t losing fat and losing weight the same?”

If you’re having this thought on your mind, to your surprise, the answer is NO. Most people think that losing weight only corresponds to losing fat. But if you dig a little deeper, you would know that the number you see on the scale reflects your whole body! This includes fat, muscles, bones, organs and body fluids and unfortunately, most of the people who train or diet for weight loss, end up losing muscle along with fat.

Usually, what you see on the initial stages of your weight-loss journey isn’t a fat loss. At the initial stages of your weight loss plan, you would have cut all carbs and processed foods. This means you are reducing the fluid content in your body by reducing and carbohydrates and sodium from your diet. So, if you see the weighing scale go down, its usually water weight loss during initial stages.

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The science behind muscle loss:

Both muscle and fat are needed to ensure the proper functioning of your body. But, if your body stores excess fat, you may become obese and this could lead to a variety of problems in your body and if you plan to lose these extra fats, you may wind up losing muscle too. This is particularly important because not only muscle helps you perform your daily activities like walking, carrying things and literally every everyday task, but muscle is also a metabolically active tissue. A metabolically active tissue is a tissue that burns more calories at rest than fat. So, if you don’t prioritize your workout plans and your diet plans, you will lose muscle along with fat.

“So, how to tell what I’m losing?”

There is no certain way of telling whether you are losing fat or muscle or water weight, but if you drop some weight in a few days of training or weight loss, it is most probably water weight loss. But, losing fat, on the other hand, takes a long time to notice because fat loss usually happens at a slower rate.

Here are some ways to know whether you’re losing fat or losing weight.

Exercise routine:

This is one of the best ways to know if you’re losing fat or muscle. If you do a lot of cardio and skipping the strength training sessions, you are probably losing about 50% fat and 50% muscle. So, make sure you lift weights at least 2 days a week to lose more fat than muscles.

Read more: How to lose weight by walking

Fatigue levels:

Higher fatigue levels indicate muscle loss. So, if you feel tired or notice greater levels of fatigue than usual while doing normal activities, there is a good chance that you are losing muscles.

Read more: Top 10 foods to burn fat faster

Document your journey with Photos:

One easy way you could document your weight loss journey is by taking pictures of yourself. Take progress photos once a week and notice the differences. If you are only losing fat, you would see a smaller waist and hips while the rest of the body starts taking a fit shape. Try to take the photo in the same place in the same clothes in the same pose. This will help you notice the results quickly.

Bioelectrical impedance scale:

A normal weighing scale would only give you your body mass, meaning it gives your body weight as a whole, but the bioelectrical impedance scale, on the other hand, measures your body composition through electrical impulses. It gives you your muscle weight, fat weight, and water weight. This way you can easily know if you’re losing fat.

Read more: 5 best fitness gadgets in 2020 We associate weight loss with a healthier lifestyle, but in the essence weight loss is all about losing extra fat that is stored in your body. Everybody has a different body type and every body type has a different composition of fat and muscles. So, if you’re trying to lose weight, make sure it is fat that your losing and not weight.

May 5, 2020 0 comment

Fitness Lifestyle

5 Simple ways to prevent weight gain while at home

by qalfit May 2, 2020

written by qalfit

While the whole world is confined to their homes in a collective attempt to flatten the coronavirus curve, we can use this time to reach our fitness goals. Whether it is getting six-pack abs, reducing a few inches along the waistline, or losing a few extra pounds, losing weight and getting fit is certainly doable. But, at the same time, it is also easy to slip a little on the other side to end up gaining weight while at home. You need to steer along the right way in these times while you’re at home to be in good shape. But don’t worry. We got you covered. Here are 5 simple ways to prevent weight gain while at home.

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1. Establish a routine

establish routine at home-ways to prevent weight gain at home

First of the ways to prevent weight gain at home is to establish a routine. Being at home all day can stress you enough to deviate from your routine. This is why you need to establish a morning and evening routine to boost your spirit and keep stress at bay. A routine need not be a heavy workout routine like an intense HIIT session or weight training session. A healthy routine like brief meditation or a brisk house walking to lose weight , in the morning and an easy stretch session followed by a nice hot bath before going to bed is a good routine.

2. Prepare a meal and snack chart

Meal chart. ways to prevent weight gain at home

While staying home for a long time, your brain may trick you by sending false hunger alarms and may make you overeat. Most of these times you are just bored or thirsty. So, you need to follow a consistently healthy eating schedule to maintain your weight. Prepare a meal and snack chart and start following it accordingly. There are many apps that you can use as a meal scheduler or you can just use a normal note and pen in this case.

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3. Find an accountability buddy

Woman practising yoga at home standing on a mat on her living room floor while watching and participating in a class

Sticking to your workout schedule can be a difficult thing to do while not going to the gym! Most of the times you just won’t find the motivation to do so. This is why you need to find someone to keep you accountable. If you have a partner in your home, make them your accountability buddy or you can even have your friend who is not staying with you as a virtual accountability buddy. The important thing is to get motivation and a much-needed social connection.

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4. Never pave way for stress

Stress not only ruins your physical health and weight loss goals, but also leaves a huge mark on your mental health, and in these times of staying at home all day, it would be reckless! When you stress, your body releases cortisol, a hormone that triggers food cravings. So, you must be careful not to put yourself in a situation that stresses you a lot. This will help you prevent weight gain while at home.

Read more: 5 effective tips to reduce stress

5. Separate Entertainment from food

Of all the things that you do on the time you’re at home, those small snacks you munch while watching Tv or playing board games with your family does the biggest damage to your weight loss goals. This is crucial because, if you combine food with entertainment, you will lose track of time and the count of those chips packet that you emptied. So, try to avoid eating while you’re watching Tv or engaging in any form of entertainment. This will help you be mindful of what you eat.

Read more: How to stop eating junk foods?

Maintaining your current weight and preventing weight gain while at home is especially difficult when so much is going on in the world. But the important thing is to show up to your routine keep moving forward to your goals. So, follow these 5 simple ways to prevent weight gain while you are at home and achieve your fitness goals faster.

May 2, 2020 0 comment

Fitness

How to make the perfect diet chart for weight loss?

by qalfit April 28, 2020

written by qalfit

The desire to lose weight is a strong emotion. After all the strict diet plans for weight loss, cutting out all your favorite foods, fasting and a whole lot of commitment for a long period, seeing the needle on the weigh scale move in the wrong direction would certainly be a painful image. If you’re wondering what went wrong and where, to your surprise, you may have done everything right but, on a wrong diet plan. So you need a perfect diet chart for weight loss.

The ‘Right diet’ plan:

Cutting carbs, taking fewer calories, intermittent fasting, maintaining a food journal, hiring a personal trainer and other strategies to fuel your weight loss plans may have worked well for others, but it might not be the perfect weight-loss diet plan for you. Because there is no such thing as the ‘Right diet’ plan.

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Experts say that there is no ‘one-size-fits-all’ strategy when it comes to losing weight. The Paleo diet for weight loss may work for your gym buddy but won’t work for you. There are many different diet plans to help you achieve your goals, but everyone is different and so is the perfect weight loss diet plan for you.

Few tips on how to make a perfect diet chart for weight loss.

1. Preserve the aspects of your lifestyle

The most important thing when making the perfect weight loss diet is to choose a diet plan that goes well with your lifestyle. If you try something off your style, it is more likely to backfire. So, instead of choosing an ‘alien’ diet plan, try choosing the foods you love and select the healthiest version in them. But be certain that you could follow that diet plan until you reach your goals.

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2. Always choose whole foods.

Encourage whole foods like avocado, olive oil, brown rice, eggs, breads, oats, nuts, and chicken in your diet. Although they may have carbs and fats in them, they are essential macronutrients that your body needs to function properly. Also, they will satiate your hunger and keeps you full and satisfied for a long period. This, in turn, minimizes your hunger cravings and prevents overeating.

Read more: Top 10 foods to burn fat faster

3. Don’t forget portion control

Healthy foods remain healthy as long as they are taken in essential quantities. According to health experts, being mindful of your serving size can help you achieve your weight loss goals faster. This is because, if you start to emphasize portion control, you would have a more vibrant visual representation of how much you’re eating daily and gives you a clear measure of your eating habits.

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4. Allow room for mistakes

Slipping down and making mistakes is a part of your diet plan. It tells you that you’ve been doing it right the whole time. So, skipping your healthy meal and indulging in treats now and then should be a part of your diet plan. The important thing is to be consistent and focus on progress.

Read more: 5 snacking mistakes you need to avoid to lose weight Weight loss is not linear progress, you need to try and find the right diet chart for weight loss that suits you. So, rather than going on restrictive diets, set realistic goals, and find the perfect weight loss diet plan that preserves all aspects of your lifestyle and incorporates flexibility and stick to it.

April 28, 2020 0 comment

Fitness Lifestyle

Build a home gym on a budget!

by qalfit April 4, 2020

written by qalfit

As many gyms across the world are closed for the foreseeable future, people who are quarantined in their homes are struggling to stay on track with their fitness programs. Of course, bodyweight workouts like squats and push-ups are a solid option to workout at home, but to get an effective workout from your living room, you definitely need to have some equipment at your disposal to make your workouts more challenging. Well, no gyms, no equipment at home and definitely buying new fitness equipment is not in the cards. Seems impossible to stay on track? Don’t worry! We got your back. Even if you don’t have any equipment at home, here are a few suggestions from fitness pros on how to build a home gym on a budget!

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Make your own kettlebell with a backpack:

Take a backpack and fill it with books. Simple as that and voila! Your own homemade kettlebell is ready! If you’re searching for heavier weights to replace barbell or kettlebells, filling your suitcase or backpack with books or clothes can do the trick. You can wear the backpack on your back for squats or hold it by the straps for deadlifts. You can also easily do squats, lunges, glute bridges and side squats by holding your suitcase on to your chest.

Furniture sliders as ab-rollers:

Missing your ab roller workouts? You can easily use the furniture gliders in your home as a substitute for an ab-roller. All you need to do is come onto all fours, placing your hands on the gliders and sliding your hands back and forth. You can also increase the intensity by doing this one-handed lying on your side. These gliders can intensify your workout at home and can even give you great abs!

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Stairs and chairs for push-ups and lunges:

When it comes to building a home gym on a budget, never underestimate the capability of the furniture and staircases at home. These stairs and chairs can be potential workout equipment. You can use a chair for push-ups and triceps dips and use the stairs for cardio and step-ups. You can also use stairs for lunge variations like a split squat and skater squat.

Tennis ball massage therapy:

Tennis balls can be used as effective equipment for self-myofascial release- a massage therapy method where you apply gentle pressure on your muscles to eliminate pain and relax muscles. You can roll tennis balls on your muscles to help speed up recovery, muscle pain or just do it because it feels good to do! Your home gym your rules!

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A home personal trainer in your pockets!

Sometimes you just need a little motivation and gentle push from your personal trainers to get on your shoes and start working out. But since you’re in your home even a simple deck of cards can do the trick! Make each number on the cards signify a rep and the suit of the card as an exercise and draw a card. For example, mark spades as squats, diamonds as push-ups, hearts as lunges and clubs as crunches, draw 10 cards and follow the workout. These simple household items can serve as an effective workout equipment if you use it in the right way. Thus, even in the midst of social distancing and home quarantine, you can still workout at home. Build a home gym on a budget and stay active on your fitness routine

April 4, 2020 0 comment

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