Know Your Calorie Count

 
Nutrition and weight loss go hand in hand. Nutritional science is an entire medical vertical that deals with the study of the effects of food on metabolism, health and performance but tracking calorie intake is something anyone can do.

The idea of counting calories became popular around the turn of the 20th century when American scientist Wilbur Atwater revealed that a “bomb calorimeter” could measure how much “energy” was present in a certain kind of food. Apart from losing weight, counting calories is recommended for anyone who wants to build mass, increase strength and boost endurance.
To put it very simply, when you diet to lose weight, you need to create a “calorie deficit” to lose weight. What that means is, you want to eat fewer calories than your body burns in a day. To do this you must know how to calculate calories in food.
For example, if your body burns 2000 calories a day but you eat only 1700 calories a day, you create a calorie deficit of 300 calories a day and you’ll lose weight. If your body burns 2000 calories a day and you eat 2300 calories a day, you’re creating a calorie surplus of 300 calories, and you’ll end up gaining weight over time.
Hence, while planning your diet plan to lose weight fast, you can create a calorie deficit by:

1. eating fewer calories than you do now if you overeat;
2. exercising more;
3. a combination of (a) and (b) (usually, this is the best way because you strengthen your body at the same time)

To ease your process of planning your diet with weight loss food we have listed a few common food items and their quantity, each comprising 200 Calories worth of energy by using a calorie counter calculator:

• 150g Eggs
• 385g Apples
• 28g of Butter
• 588g of Broccoli
• 145g cooked pasta
• 75g of a cheeseburger
• 51g of Fruit Loops Cereal
• 333ml of Whole Milk
• 55g Wheat Flour
• 34g Peanut Butter

As you can see above, the same quantity of food can carry a vastly different number of calories. Hence, when it comes to snacking, as far as possible, replace those potato chips or buttery delights with a fruit, a glass of milk or some eggs. It is important to fulfil our hunger without stocking up on calories. The notion of maintaining a balanced diet was brought forth simply to ensure that we do not overload ourselves solely with artery clogging, high calorie food with nominal nutritional value.
Statistically, an average adult needs 2000-2500 calories a day, but this, of course, differs depending on how physically active you are. So for those who don’t hesitate to sweat in the gym, a spoonful of peanut butter is a lot less of a sin!
Although you may be tempted to opt for a quick weight loss diet plan, do keep in mind this general rule of thumb: Women, must not consume below 1200 calories and, men, must not consume below 1800 calories a day. Your body burns up most of its daily calories just by keeping your body alive—even while you’re asleep! For more weight loss tips, click here
Hence, when you diet to lose weight make sure to choose quality over quantity because eating 100g of Broccoli instead of 100g of Potato Chips means you will save on approximately 560 Calories! Therefore, make sure to plan your weight loss diet wisely. You can also make use of an online calorie calculator to track your daily calorie intake.
For, further help on how to count calories, click here.

Winter Weight Loss Secret

Along with winter season, it’s a season for various festivals, which can be busy and exciting and with festivals comes a list of unhealthy food. Winter season makes people lazy and hazy, hence there would be lack of exercise in one’s daily routine. Holiday season means pleasant and beautiful climate, but unknowingly, it invites fats and laziness. Focusing on health is an everyday necessity, once the season is over the lethargic body finds it difficult to get back into the healthy and active routine. The cold weather increases the risk of weather-related illnesses and highest risk of all, is lack of focus on diet and exercise routines. How to lose winter weight is a question often asked. Hence, it is mandatory to eat healthy diet food for winter to maintain a fit body.
Here are few ways to stay fit this winter season:

1. CCC (Control your Carb Cravings)
   The cold season ignites cravings for carbs. To counter this, eat a protein-packed breakfast to keep your energy levels up throughout the day. If following a diet plan for weight loss in winter, be sure to have low-fat and healthy snacks on hand.
2. Add Omega 3 Fatty Acids
   Omega 3 fatty acids are a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory. Studies say people who feel lower level of depression; omega 3 fatty acids are the best food to eat in winter.
3. Cook with Mushrooms
   Mushrooms have naturally-occurring antibiotics that help in immune boosting health benefits. This gives them medicinal properties, which helps us to fight off various types of illnesses. Our recipe for Mushroom, Tofu and Spinach Soup should definitely be a part of your winter diet plan for weight loss.
4. Eat More Fiber
   Soluble fiber found in apples, oats and nuts is an important way to decrease inflammation and boost immune system function. Soluble fiber also helps reduce cholesterol levels in the body and aids in weight loss and protection against diabetes. These are important tips to lose weight especially for those who require high-fiber diet.
5. Eat More Green and Orange Vegetables
   If following a diet plan to lose weight fast one must ensure in getting healthy nutrients, sugar and fats by primarily sticking to vegetables and fruits that are dark green and orange in colour. Spinach, kale, swiss chard, squash, carrots and oranges are the best food to add in your weight loss diet plan.
6. Cook with Spices
   Onions, garlic, ginger and cilantro are the perfect items to add flavor to your dishes. Not only do they make food taste great, but also help in improving immune function. Turmeric is a spice traditionally used in Chinese and Indian medicine. Its main active ingredient is called curcumin, which gives food a yellow color. This spice helps to combat a number of conditions including inflammation and heart disease, as it acts as a powerful antioxidant.

Do follow these weight loss tips in winter to maintain a fit and active body during the fun and exciting holiday season.

Looking For A Summer Detox | Prettislim

 

Dealing with the impending scorching heat in the summer can become an increasingly difficult task, considering climate change and global warming having its impacts which spread vastly and have all too real consequences on our day to day lives. Beating the heat is difficult, however when approached in the right way it could be manageable, and often not only manageable but also enjoyable. One of the best ways to beat the heat is through a detox of your entire body.
Detoxing your body can have a significant impact on not only how you feel but also how your body functions, improving your body’s functioning making you feel healthy, happy and energized. A body cleanse diet plan can really help you to feel much healthier and happier, which is why you should definitely have a summer weight loss plan or a summer diet plan for weight loss. Detoxing can be attributed to the mind as well as your body. Keeping in mind the body aspect of detoxing, here are some of the best foods for a summer detox, the best summer detox foods.

1. Celery is one of the most important detox foods, owing to its property of being an extremely low calorie vegetable. By virtue, when considering the fact that celery is 95% water, it is an integral negative calorie food. Celery helps with a detox by cleaning your bowel system and providing volume to make your stomach feel full with very little calories – in fact, celery actually has negative calories. It takes your body more energy to digest celery than there are in the celery itself, that’s why it is one of the best natural detox foods for summer.
2. Cucumbers are another food made of 95% water, cucumbers are something else that you should consider when keeping a detox in mind. Eliminating toxins from the body and keeping you healthy from the inside, it has many vitamins, minerals, bioavailable components that ensure you stay healthy and toxin free, meaning it’s a great addition to your summer detox diet.
3. Mint is herb that is often used in many different indian dishes, and for good reason. Considering the heat that is present in India, mint is a way to cool off and beat this heat, which is why it is used in so many Indian dishes: from salads to “Raitha” to “Chutney”, to even the garnishing on our Biryani, Mint is an integral part of Indian cuisine for virtue of being a heat-beating and detox agent. Inserting mint into more foods is one of the best summer detox tips.
4. Lemons are another detox food that you should keep in mind. Lemons have natural diuretic properties and also have antioxidants and reduce water retention. They can also reduce swelling and inflammation. Due to its diuretic properties, lemons can also protect you from Urinary tract infections, which is actually a real problem that many people face. Considering all of this, lemons should definitely be in your detox diet plan for summer.
5. Watermelon – Watermelons are an integral food, not only being tasty and refreshing, but they are also great antioxidants and hence they are a great detox food to consider when you’re looking to beat the summer heat. They are alkaline forming in the body, meaning that they can fight the toxic and acid aspects and restore a good pH balance to your stomach. A cup of watermelon only has 47 calories, so it is an extremely low-calorie snack meaning it should definitely be in your weight loss diet plan. Furthermore, watermelons are very high in dietary fiber meaning your bowel movements will be more streamlined and normalized, leading to a healthier and happier life.

Beating the heat might not always be easy, but if you eat these foods it definitely becomes manageable. Watermelons, lemons, cucumbers, mint, and celery can all help you achieve a detox state. Combined with a healthy diet and an active lifestyle, you’ll be well on your way to a very successful summer detox and a happy life.

5 Amazing ways in which water can help you speed your weight loss

There are innumerable weight loss diet plans that promise results, but how sustainable are they? how permanent are they? Not very. Anything that is natural is always more sustainable.How to lose weight naturally? the answer is simple, water. It is the most natural way to speed up weight loss. Our bodies and every cell naturally require water to function optimally.

5 amazing ways water can speed up your weight loss

1. More water, fewer calories –

To begin with, we often confuse thirst for hunger. When we are dehydrated, we think we are tired and require energy so we reach out for carbs. But that does not quench our thirst, which we confuse as not being full enough and eat more. This ends up in us consuming excessive calories which we didn’t need in the first place. To combat this, a glass of water just before deciding to eat could shed light on whether one is truly hungry or not.
Having said that, if the feeling was of hunger and not thirst, the glass of water would surely cut the amount of food one could consume after. To prove this, one could always test it using online calorie calculator or apps such as my fitness pal, by simply consuming significantly more water on one day and comparing the calories consumed on both days. The day with more water consumption would end up with significantly lesser calories.

2. More water, better athletic performance –

Water is essential for the muscles. When we consume water, our muscles get hydrated. When muscles don’t have sufficient fluid they shrivel and get fatigued. Dehydrated muscles slow down weight loss because it makes one feel sluggish and in turn decreases physical activity. Hydrated muscles will enhance athletic performance, and help lose weight

3. More water, better digestion –

Water helps in better absorption of nutrients from the food consumed, circulating through the lymphatic system and to the cells. This improves the digestion and metabolic rate which speeds up weight loss.

4. More water, fewer toxins –

The best diet cleanse for weight loss is with water. Water cleanses the body of toxins by carrying waste products in and out of cells. There are free radicles in the body, which the kidneys can flush out only with adequate water intake

5. More water, less bloating –

Water helps relieve constipation, which is one of the causes of temporary bloating. Constipation gives the illusion of an inflated stomach (even though it is not fat). Water helps to get rid of that inflation and the excess pounds seen on the scale when one is constipated.

Hence, going natural is the best idea. Make sure you start your day with water, and end it with water too!

Top 7 super foods for helping your weight loss goals

Are you looking to get set for the party month of the year? There are some weight loss foods which will definitely help you shed those extra kilograms. The two courses of weight loss that first come to your mind will either be a weight loss diet or some rigorous exercise. Well, we have just made your job easy by compiling a list of super foods which will surely aid your weight loss diet plan–

1. Apples
   ‘An apple a day keeps the doctor away.’ This is what we have been hearing since forever and it indeed is true! Apples have antioxidants and dietary fiber which serves as a helping hand when it comes to weight loss. Adding 3 – 4 apples every week to your diet plan can really make a difference. PS – Watch out for wax, people normally apply it on apples to make them look shinier and appealing to the eye, it’s safer to peel the skin out!
2. Quinoa
   Are you one of the many who mistake quinoa for a grain? Well it’s not. Quinoa is a (super) seed. It is one of the most nutrient-dense carbs available. It also contains the amino acid responsible for healing sore muscles (You know what to have after a work-out). Quinoa is loaded with fiber too which will make you feel full; it’s definitely a super-food to include in your diet!
3. Avocado
   Do you ever feel like grabbing a snack right after a full meal? If yeas, then avocado might be the right food for you. Adding approximately half an avocado to your meal helps ward these cravings. A study published in the Nutrition Journal showed that 40% people had a decreased desire to snack between meals and 28% participants reported being full for as long as five hours.
4. Broccoli
   Not only is broccoli is a rich source of dietary fiber, but it also keeps you full. If you are someone who uses a calorie calculator for food this might be the ingredient for you. Broccoli is really low in calories and there are several interesting ways of adding it to your diet eg: Broccoli and hummus is the perfect combination of delicious and healthy!
5. Lentils
   Lentils are similar to beans, packed with protein. On an average 200 calories of lentils have about 18 grams of protein! Lentils also help you build lean muscle and aids in controlling your hunger. They should definitely be included in your diet as it will go a long way in the future.
6. Spinach
   Just as spinach was Popeye’s favorite food, it should be ours too! 100 grams of spinach contains 2.9 grams of protein for a mere 23 calories! You can easily add spinach to your salad or health juice. Spinach might look like a lot but when it’s cooked it shrinks drastically. It should be an essential part of your diet.
7. Oats
   Last but not the least, Oats! We made sure we kept the best for the end. It is an amazing snack to have between meals; it does not contain too many calories, but keeps you full for longer than most food. Oats release energy slowly into your body, not all at one go, making it an ideal snack for your diet!

If you’re wondering how to reduce weight, there are several other food products that can help you achieve your goal. Food like – kale, almonds, kidney beans, white beans, flax seeds, chia seeds, groundnuts, barley, quinoa, salmon, sardines etc. all have some great quality and can do wonders to your body.
Another modern way to reduce those inches is U-Lipolysis, a perfectly healthy and risk free method. It’s a great exercise for body contouring and body shaping without undergoing surgery! It’s definitely worth a shot.
Above, we have mentioned some of the best foods to eat to lose weight. Give it a shot, include it in your diet plan in the right quantities and you will surely see a positive result! Start your journey to a healthy living and get in shape for the New Year!

Take the road to a healthy heart

World Heart Day is part of an international campaign to spread awareness about cardiovascular diseases and stroke prevention. It is organized by the World Heart Federation (WHF) on the 29th of September every year. Currently, cardiovascular diseases are the leading cause of deaths around the world. By building awareness about cardiovascular diseases and their causes and preventions, we can all control the premature deaths due to heart disease.

Maintaining your weight and staying fit is an important factor in keeping your heart healthy. Being overweight or obese increases your chances of heart disease. There are numerous ways by which you can lose weight to stay healthy. Here are our top 7 tricks onhow to lose weight, to keep your heart healthy and happy:

1. Regular Exercise
   Daily exercising is important, irrespective of you being thin or fat. Physical activity is a key factor in maintaining heart rate and preventing cardiovascular disease. Staying fit is imperative, and you can choose whatever method of exercise works for you.
2. Don’t Smoke
   The nicotine in cigarettes triggers heart disease. If you are already a smoker, control your daily intake and eventually cut it out completely.
3. Eat Healthy
   Following a good diet plan is essential. You must ensure that your body receives foods that are high in fiber such as fruits, vegetables and whole grain bread. Cut back on foods that are high in saturated fat and trans fat like butter, eggs, meat and whole milk. The foods that are good for your heart are fruits, vegetables, nuts, legumes, whole grains, fish, etc.
4. Maintain your Health
   It is important to monitor your cholesterol and blood pressure levels. High BP and cholesterol are major contributors to cardiovascular disease. Both of these increase with age, so you must be more careful as you get older.
5. Control your Calories
   It goes without saying, that your calorie intake plays a direct role in the tendency of heart disease. Excessive calories cause obesity which is a primary factor in cardiovascular disease and stroke. Avoid unnecessary sugars and over eating. Follow a goodweight loss diet plan and see visible results in no time!
6. Lose Weight
   Losing excess weight is a good start towards a healthy lifestyle. Eat well and exercise regularly along with improving your everyday life. Prettislim’s U-Lipo is a great way to give yourself that extra boost when you’re trying to lose weight. It is pain-free and completely non-surgical, hence you can lose some surplus fat without causing any harm to your body. U-Lipo is suitable for both men and women of all age groups. Also, this treatment is done by qualified doctors in the Prettislim clinic, so you are in safe hands.
7. Reduce Stress
   Stress causes heart problems. Severe stress can even lead to a heart attack or sudden death. Control stress levels by sleeping, eating well and maintaining a good work-life balance. Don’t over exert yourself and start taking vacations often to reduce any kind of stress.

Your heart runs your entire body. It is very important to look after your heart. Cardiovascular diseases kill about 17.5 million people every year. Few things you can do to maintain a heart-healthy lifestyle are – eat foods good for your heart, prepare a weight loss diet plan and also spread awareness about health issues and the importance of the heart to people around you. World Heart Day 2017should be the start of your journey towards a healthier and happier heart.