• Save
Effective Weight Loss Tips
Upcoming SlideShare
Loading in...5
×
 

Effective Weight Loss Tips

on

  • 1,009 views

Effective Weight loss guide is a collection of few tips which really work in weight loss. Just for Hearts Experts have listed down these details for the use of our reader. Do refer to this book and ...

Effective Weight loss guide is a collection of few tips which really work in weight loss. Just for Hearts Experts have listed down these details for the use of our reader. Do refer to this book and enhance your health journey. Weight loss secrets will help you in leading towards your goal.

Statistics

Views

Total Views
1,009
Views on SlideShare
1,007
Embed Views
2

Actions

Likes
3
Downloads
0
Comments
0

2 Embeds 2

http://www.justforhearts.org 1
http://weightlossideas.wherethelocalseatsj.com 1

Accessibility

Upload Details

Uploaded via as Adobe PDF

Usage Rights

© All Rights Reserved

Report content

Flagged as inappropriate Flag as inappropriate
Flag as inappropriate

Select your reason for flagging this presentation as inappropriate.

Cancel
  • Full Name Full Name Comment goes here.
    Are you sure you want to
    Your message goes here
    Processing…
Post Comment
Edit your comment

    Effective Weight Loss Tips Effective Weight Loss Tips Document Transcript

    • By Just for Hearts Health Experts Just for Hearts Health, Heart, Lifestyle and more TM www.justforhearts.org Effective Weight Loss Secrets
    • Is This Book Right For Me???? l lWomen lHousewives lTeenagers lBusy Individuals Easy to follow tips, weight loss secrets, flash on few diet myths… Much more to clear your doubts! Men www.justforhearts.org Just for Hearts Health, Heart, Lifestyle and more TM Effective Weight Loss Secrets 2013
    • Just or Hearts Health forum Ask an Expert f l lMeet our Experts in our Clinics: Bangalore, Pune, Mumbai, Delhi lCall our Dieticians on our Helpline Numbers: lAsk a Health related question for Free on our l with three easy steps All in one solution for your Health Queries! Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • CONTENTS: 1. Magical Herbs For Fat Loss 2. Foods To Burn Extra Calories 3. Weight Loss Basics 4. Tips for effective exercise in Weight Loss Program 5. Healthy Shopping Tips For Weight Loss: Seema 6. Lifestyle Modifications Authors: Divya Sanglikar Pooja Kulkarni Seema Karva Savitha Bapugouda Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Magical Herbs for Weight Loss: Use of herbs and spices in cooking gives culinary aspect to food. Its major role is to impart taste and flavor to food. Regular use of few of such spices may play some in weight loss. =Garlic: This alicin containing herb has many benefits for heart health. Regular consumption of 5 gm garlic helps in weight loss. It is well known for cholesterol lowering properties too. =Fennel Seeds: Typically used for flavor in cooking helps in improving metabolism. Regular consumption of fennel seeds helps to improve digestion of food. Tea prepared with fennel seeds, lemon rind and lemon grass is good for weight loss. =Cinnamon: sweet and hot taste cinnamon can play a role in weight loss. A tea prepared with 1 tsp honey and ½ tsp cinnamon powder helps in losing weight. It also has effective role in blood sugar control. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • = cause of its high fiber content. Consuming spoon full of flax seeds half an hour before the meal will help in losing weight. =Red Pepper: Hot in potency helps in improving body's metabolism. Consumption of red pepper in right quantity helps. =Fenugreek seeds: Fenugreek is high in fiber. Taken in soaked form, early in the morning helps to shed extra kilos. =Parsley: Popular herb worldwide. Rich in vitamin and vitamin C makes it most useful herb. =Green tea: widely used green tea contains epigalactocatechin which helps in improving metabolism. Regular consumption of green tea and green tea extracts aids weight loss. Flax Seeds: Rich in essential fatty acids, flax seeds helps in weight loss Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Foods To Burn Extra Calories There are few food items which help you in burning calories after consuming them. These foods utilize calories to get digested. Regular consumption of such food items will help in fat loss and managing healthy body weight. = it contains medium chain fatty acids. Recent studies suggest consumption of coconut oil and chilies may induce weight loss and prohibit weight gain. =Chilies: Yes! Chilies do help in losing weight. It improves fat oxidation and speeds up the metabolism. =Pepper: it improves metabolism by 20%. Recent studies suggest Cayenne pepper helps in removing fat from arteries keeping healthy heart. Coconut and coconut oil: Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • = loss. =Iced water: Drinking water helps in detoxification and keeping healthy digestive system. Chilled water consumed for 8 to 10 times a day (3 lit approx.) will help in burning 20 Kcals. Although one must avoid drinking too much water while eating meal. =Apple Cider: Consuming mixture of apple cider vinegar with water works for weight loss. One can take this mixture first thing in the morning and then combine with your meals. Avoid use of apple cider in case of Candidas =Red Cabbage: use of cabbage in GM diet is popular. One can rely on cabbage for fat loss. Red cabbage is rich source of antioxidants also. =Water melon: 90% water content of melons makes it ideal fruit for weight loss. =Lemons: this acidic fruit helps in keeping hunger in control. Regular consumption of lemon helps in losing weight. =Brussels sprouts: this is filled with vitamins and mineral. It helps in fat loss. Parsley: Useful herb in Italian fod. It keeps your breath fresh and aids fat Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Few More Foods Helping In Burning Calories Include: =Turmeric / Curcumin =Apples =Celery =Berries =Cruciferous vegetables =Asparagus =Mushrooms Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Weight Loss Basics: If you are opting for losing weight, you need to know basic things before starting your program. = your height. One can refer to this chart and set a goal to lose weight. = this will help you in planning your diet. Consuming very low calorie is not going to help you. One must consume optimum number of calories to lose weight. =Check out on Carbs: It is wide spread myth about carbs intake. Very low carbs diet will not help. Try and reduce the intake of simple carbs such as sugar, refined flour, etc. Include more of whole grains to get complex carbs. =Get 20 to 25 Gms fiber in a day: experts suggest consumption of enough fiber in diet will help in keeping digestive track healthy. Know your Ideal Body weight: Know your daily calorie requirements ideal body weight is standard as per : Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • =Go for high protein foods: include high protein foods such as beans, sprouts, lentil, chicken, egg white, fish, low fat milk and milk products etc.Try to combine proteins in every meal. =Include 4 to 6 services of fresh fruits and vegetables: as per recent standards one must fill the plate with fresh fruits and th vegetables.The quantity can be 1/3 of total serving of food. Just for Hearts Health, Heart, Lifestyle and more TM Raspberries 1 cup 8.0 Pear, with skin 1 medium 5.5 Apple, with skin 1 medium 4.4 Banana 1 medium 3.1 Orange 1 medium 3.1 Strawberries (halves) 1 cup 3.0 Figs, dried 2 medium 1.6 Raisins 1 ounce (60 raisins) 1.0 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Tips For Effective Exercise In Weight Loss Program Any form of physical activity which is done deliberately, continuously without any break with maximum repetition is called an exercise. Exercise not only helps in weight reduction, but also in maintaining your health, improving your immunity, reducing fat percentage in your body and also keeping you healthy and disease free. =Set the Goal: Once you decided to start exercise to lose weight, first set the goal of exercise; i.e how much weight loss you are expecting, what kind of exercise you will be able to sustain for longer duration and which is the easiest possible and comfortable form of exercise Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • =Set the Goal: Once you decided to start exercise to lose weight, first set the goal of exercise; i.e how much weight loss you are expecting, what kind of exercise you will be able to sustain for longer duration and which is the easiest possible and comfortable form of exercise =Select your workout area: After deciding suitable form of exercise you should also finalize your working are that might be a ground nearer to you or any local gym surrounding. If you are doing exercises at home, select a proper ventilated space where you can perform exercises comfortably. =Regularity in exercise: Regular exercise for 30-40 minis an essential element of any weight loss program. Exercise burns the present deposition of weight and fat in your body and thus it is an effective way to reduce weight naturally and permanently. =Duration and Intensity: These are other important aspects of Exercise regime. Minimum of 30 minutes and maximum of 60 min of exercise is recommended. Any exercise will have its effect unless you do it with required amount of intensity. E.g Brisk walking is more effective than slow or casual walking. =Type of exercise: Typedetermines how much calories will be burned with that exercise. Aerobic exercises are the best suitable form of exercise to lose weight e.g- Brisk Walking, Jogging, Cycling, Swimming, walking on treadmill etc. But it is never any one form of exercise which works better; it is always combination of exercise which has more benefits. So one can combine aerobic exercise along with muscle training orYogasanas etc. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • =Start gradually: It is always said that slow and steady wins the race. So Rule of thumb in aerobic exercise is that while exercising you should be able to say one or two sentences. If you can sing a song then you need to speed up. So gradually you can increase your speed to avoid any muscle injury. =Warm up and Cool down exercises: It is important yet often ignored area. 5 minutes of warm up stretches before exercise and cool down stretches after your exercise relaxes your muscles and prevent any injury. =Hydration: It is very important to keep yourself hydrated Pre, during and post exercise. Proper hydration also assists in your weight loss and prevents toxin accumulation which is produced due to exercise burning. =Accessories: Before you start exercising ensure you have proper foot wares to avoid foot injury, comfortable cloths and any other necessities like sweet candies if you are diabetic or identification card if you are senior citizen etc. =Consult an expert: If you have any medical condition associated or if you are morbidly obese then you should consult your doctor or physiotherapist before you select any type of exercise. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Healthy Shopping Tips For Weight Loss =Try selecting less processed foods: Choose whole foods with least processing. The more refined, instant or processed foods, lesser the nutritional value. Processed foods also tend to have high sodium and low fiber and are lack in important micronutrients. =Study the ingredients: Select the food products with short list of ingredients instead of long list. As many of those food ingredients can be type of sugar, chemicals, product enhancers or other food additives which you don't recognize. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • =Read the nutritional label carefully: Understanding the food labels will help you in selecting healthy food. Know the nutritional composition per serving and calculate the nutrients you get on the basis of number of servings you eat. So be a conscious checker for selecting the vitamins and nutrients from the food product rather than selecting the fat. =Select healthier alternatives: You can exchange the tempting foods you like with the foods which are weight loss friendly and have great taste. Instead of going for Ice-cream you can select fruits with low fat curds or an ice candy also can be better option. =Be aware about the labels: like “No cholesterol”, “Natural” and “Real”: Sometimes food companies use misleading food labels just for the promotion of the product. Knowing what the label really means will help you from getting cheated. For example, plant derived product never contains cholesterol in it but some of the oil companies always claims as “No cholesterol” in large letters. =Understand the nutritional facts: The claims provided by the manufacturers are typically featured in the ads and on food package for the product promotion. These are strictly defined by FDA and using those as a guideline helps in smart selection of the food product. a “Free” indicates the product with least amount of the specified nutrient. b “Low” indicates the food has a little more amount than the product saying “Free”. c “Less” or “Reduced” indicates the food contains specific nutrient 25% less than the regular one. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Lifestyle Modifications: =Stick to your routine for almost all days of the week: Try and follow healthy diet and exercise routine for 6 days in a week. One can take a day as free day. =Start your day with stretching and meditation: good start to the day gives positive energy. Start the day with exercise to sharpen your concentration levels. =Apply 20-80% rule: follow healthy diet for 805 of time. Then one can relax for 20%. This works well than strict dieting, which might result in As a part of weight loss you need to change some habits which affect healthy in positive way. Lifestyle modification techniques once adopted should not be discontinued. These small changes in routine will make a lot of difference in overall health. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • =Avoid smoking and drinking alcohol: these two things lead to weight gain. One must avoid use of tobacco and alcohol. =Do not skip exercise: if you do not have time to exercise, do split it in short intervals. Eg – park your car away from office, use stair case, and join walking meetings. =Get a health buddy: involve our closed ones, family, and friends in your weight loss regimen.They will be great motivation for you. =Reduce stress levels: Reducing mental stress will help in managing hormonal activity in the body. Reduce mental stress with simple techniques such as listening to music, playing, playing an instrument, reading etc. =Take some rest: One must take rest during night hours at least for 6 to 8 hrs. Over excursion is not good for health. Sound sleep helps in weight loss. Just for Hearts Health, Heart, Lifestyle and more TM 2013 www.justforhearts.org Effective Weight Loss Secrets
    • Just for Hearts Health, Heart, Lifestyle and more TM Start Your Weight Loss Journey With Easy Steps: Know About our Telephonic Diet 2013 www.justforhearts.org Get .Online Diet Plan Effective Weight Loss Secrets