Diseases and Symptoms

Diseases and Symptoms

With our lives continuing to be pretty busy all engrossed in daily activities, we tend to forget to maintain our bodily machine that each one of us possess. And this is when we start to disturb our body thus welcoming all sorts of diseases. Today we will look into few common diseases and their symptoms in order to take immediate medical action. 1. ANEMIA: A disease associated with low level of Hemoglobin in our blood. What is Hemoglobin? It is made up of protein called globulin chains that is present in red blood cells and helps to carry oxygen from our lungs

Indian diet chart for weight loss

Indian diet chart for weight loss

Indian weight loss diet: You must believe what you are about to read. I have been running through several forms of exercise and diet programs and tried my best cutting down on calories and checked every week which plan really helped me lose pounds while I weighed myself. Trust me people there is nothing known as universal diet plan that will help you lose extra pounds if you are trying to shed and nothing which can be the master diet plan for every type of human body. Losing weight depends on many factors like your activity level, age, gender, current

Get stomach bloating remedies

Get stomach bloating remedies

It really used to get me screaming with bloated stomach that makes me look very fat at my belly area. Well! below practices should work wonders for you and get you all set for the party dress. 1. Avoid Constipation and get bloating remedies: Consume lots of fibre, fluids and stay active during the day ensuring that you include a regular exercise routine in your life. These can definitely help you get stomach bloating remedies. When I say lots of fibre, I mean 25 grams for women and 38 grams for men. You can get this from whole grains, fruits, vegetables, legumes,

Egg Protein

Egg protein

Egg protein the white part is a clear alkaline solution contained in an egg that constitutes 50 % of protein content. One boiled egg white contains 6-7 grams of protein and has 16-17 calories. Other contents in an egg protein are: Sodium (55 mg) Calcium (2.3 mg) Folate (1.3 mcg) Potassium (53.8 g) Selenium (6.6 mcg) Magnesium (3.6 mg) Phosphorus (4.9 mg) Our daily egg protein intake should be = 0.8 grams * our body weight (in kg) What is sedentary living? If you live a lifestyle that does not include

Health tips for the new year

Health tips for the new year

Each one of us have been promising and making resolutions to do something new and constructive, every new year.  But, lemme ask you all, “Did we ever consider to live an active life than the past year? Did we take up any resolution which is for ourselves, so as to live a healthy life, a life better than the last year when you have to visit your doctor rarely?” If yes, then I must say we are getting keen to stay fit and are learning how important it is to stay active and live a “happily ever after life” just like in movies

Management of stress

Management of stress

Did you ever know that stress can be fatal? So, why not learn tricks for management of stress to stay away from it FOREVER. Causes and Management of stress: Personal: Learn about management of stress as these days we live a life full of rush hours. If you are going through any of these situations in your life you might feel stressed: Self health issues Family health issues Relationship problems Major life changes like change in city of living, marriage and cultural changes job change etc Stress in family due to financial crunch Conflicts in beliefs and values between family members Difference

Home fitness

Home fitness

Home fitness is possible with HIIT programs. Many of us think going to a gym is the last solution for weight loss and which requires dedication to get those muscles worked out at least 5 days a week. I must say partly you all think right, when we are talking about activating our muscles and home fitness. However, we don’t really need to join a gym when we are planning to lose fat%. It is always great first to lose those extra fat% from the body and then hit the gym for muscle growth. Now, let’s see why do we

The best diet plan

The best diet plan

Who doesn’t want to enjoy food during celebrations?  Christmas, New year and many other occasions are coming up and you can imagine the pressure on our body as it will have to handle all those lovely dishes in order to digest well and still keep us happy with the best diet plan! I know, even I used to be scared thinking of all those planned trips, vacations and picnics and yes not to forget the increased number of functions even at your offices as the best diet plan would be missing somewhere. So, the questions here is how to still maintain

Best digestive aid

Best Digestive Aid

If you are one of many people who always wanted to get a remedy in the form of best digestive aid, then you must read this. Learn which food takes longest to digest and what is the best way to combine food to obtain better digestion. Always make sure that food is eaten in right order, considering the time taken for digestion. List of food in order of time taken for best digestive aid: 1. Juices(fruits and vegetables): 15-20 minutes Example: Fruit juice, Vegetable juice, Vegetable broth 2. Semi-liquid blends: 20-30 minutes Example: Blended salad, Blended veggies or fruits 3. Fruits(whole): 20-40 minutes Example:

Source of vitamin

Source of Vitamin

It’s time to learn about the best source of vitamin, as these days people tend to pick those multivitamins from the nearby pharmacy and still not include them in diet. Note: This article is an extension to one of the previous articles: Minerals for Health. Source of vitamin are required for normal growth of human body and human beings obtain vitamins from food as it cannot be synthesized by the body. Vitamins are either fat soluble or water soluble. Let’s see what are the great source of vitamin? Fat soluble vitamins include Vitamin A, D, E and K. These can be stored

Weight Loss and Fat Loss – II

As promised here goes my two more mantras which will help you understand your body and to get set on your journey of weight loss and fat loss. 

Welcome to series – II.

What are we disclosing today? Well! you will come to know about “Body Composition” and about “Calories in and Calories out”.

Let’s begin…

Body Composition:

The major part of our body’s lean mass and fat is made of from the food we consume. It is only with the right diet you are able to run your weight loss and fat loss journey successfully.

EXERCISE is the TOOL when you are thinking of growing muscles and increasing the rate at which you lose fat.

In short it clearly depicts a 80-20 rule where exercise plays 20 and nutrition from food plays 80 in order to gift you that immensely fantastic body.

Exercise enhances your mental health too in addition to physical health.

Make a promise to yourself that you will exercise at least 30 minutes for 6 days a week. Do it just after you wake up in the morning. Devote just 30 minutes of your day.

80/20 Rule

Our body’s composition is based on various factors like genes, weight, body fat, metabolism.

Genes:

When you reach puberty the structure of your body, height, predisposition of fat storage along with muscularity gets determined. They also influence the base of your body shape and how you appear. And this my friends you cannot change with some surgery or any type of medication.

What you can definitely do is increase or decrease the fat% and increase muscle weight in order to sculpt your body in a way to attain a great shape.

If you are still wondering why does obesity strike many, then let me tell you that this is caused by behavioral and environmental factors and not due to your genes.

So, from now on you don’t get to blame your genes to be obese. Start to work out, eat healthy and you will see the difference.

Weight:

As we all know that our body is composed of components such as water, blood, organs, waste, other fluids, tissue, bones, fat and muscles. The scale that you use to weigh tells you your weight without bifurcating the exact weight of each one of these components separately.

A difference of 2-3 pounds at the beginning could be due to loss of water weight. If you want to measure your body go by the rule of measuring your weight week after week. And the other golden rule is to measure your inches every month. [will share what to measure in my next series of weight loss and fat loss. So, do come back.]

Note: You can burn up to 2 lbs of fat and build up to 0.5 lbs of muscle every week in a healthy way. If you are way away from your ideal weight you will be able to burn more fat.

Body Fat:

You can visit fitness centers or even some hospitals where they provide facilities to measure body fat so as to learn your fat %. Even by looking at yourself in the mirror and pinching those fat around your midsection you can easily learn about the amount of fat.

If you are not able to see your abdominal muscle you have above 20% of body fat. If you can see partial outlines of your abs you will have between 15-19% of body fat. If you are fit and can see all abdominal muscles you would have around 10% body fat.

All these numbers of body fat % mentioned above are for men. Whereas in case of women the number is always a 10+. Women has higher body fat than men due to presence of extra adipose tissues located in breast, thighs, and glutes.

Note: If you think you can spot reduce then you are wrong. This is not possible. When you burn fat it burns from all over your body. All women will be happy to know that you can easily reduce abdominal fat as compared to men as they have stubborn fat in this area.

BEST PRACTICE:

If you want to know your progress then start tracking it. You must know that BMI (Body Mass Index) takes only weight into consideration. So, opt for a body fat percentage calculation or measurement as it considers muscle mass. Thus, body fat% gives a better picture of your entire health and fitness. 

Metabolism:

Metabolism is a process where the cells in your body produce energy and this energy is required by you to sustain life.

You must be aware that metabolism is related to the amount of activity we are involved in and the number of times our body has to break food during its consumption. The higher the number of smaller meals during the day, your body functions more so as to break down the food with the process of metabolism.

Resting metabolism varies from person to person. Breakdown of protein can enhance the metabolism. So more muscle you have your resting metabolism is higher as your body is working at resting phase to ensure good health of your muscles.

Metabolism can also be increased by exercise, particularly by incorporating weight training, as your body needs energy to repair muscles throughout the day.

Calories in and Calories out:

We need to learn what amount of calories should go in and what should go out in order to either lose weight or gain weight.

Let’s start with the law of thermodynamics which is all about if you consume more than you burn you will gain weight and doing vice versa you will lose weight.

What you consume directly effects your body, its process of metabolism and even your hormonal secretions. Due to these you may store fat or expend fat. This is the sole reason why we need to keep a check on the food we consume.

Knowing about diet transitioning is also equally important. When you are moving from a phase of cutting down your caloric intake by 200-250 calories per week make sure you allow enough time so that your body adapts to the change. This will ensure that your body does not fail in meeting the energy needs for its daily activities. And you will also be delighted to see that the scale reads few pounds lower than the last time and see yourself cutting down.

Note: Take it slow else your body will slow down.

If you have taken a plan of bulking up then you must plan to increase your muscles slowly and this can be well accomplished when you increase your right diet by increasing calories per week.

Use a BMR calculator to know the required calorie intake (approximately) and make sure that you achieve your target weight.

Note: You must be shocked to know that it takes approximately 3500 calories to be burnt off in order to burn 1 lb of fat. And this can be achieved by an intake deficit of 500 calorie per day for a week. 

So, start exercising and eating right as you don’t want to cause any major damage to your body by going into such crash diet. Right!

Women should never consume fewer than 1200 calories per day once they close up towards their goal weight and men should never go lesser than 1500 calories.

If you get stuck in a plateau you can follow an intermittent fasting diet plan for 2-3 days and get back to your path once again. This is more about increasing your fasting phase between your last nights meal and the next days first meal. However, personally I would not advice this procedure. Instead increase the hours of your workout or activities per day.

Finally, you must be getting eager to know what should be your right caloric intake. And most importantly how much should be your macro nutrient consumption. Below figure will help you here.

Macronutrient portion size

During workout days you would require more carbohydrates, proteins and fats.

Keep reading for the next series of weight loss and fat loss. Wish you all a very healthy life. Eat healthy and stay fit.

About The Author

Reply