Weight Loss Tips: 5 Golden Rules for Getting Slim

Those of us who are struggling to lose weight have read about or come across a lot of advice on weight loss. However, if none of this advice has worked for you, simply follow our 5 golden rules for getting slim.

Here are the 5 golden rules that one must follow in order to achieve their health goals of losing weight,  gradually and easily! But, why are these “Golden rules” so important? Read on to find out.

Importance of meal timings:

Did you know that your meal times affect your weight and your health? So it is very important to space out your meals. Leave a gap of at least 4 hours between your 4 major meals. Also, do not forget to maintain a 12 hour gap between your first and last meal. This will ensure that you do not stay hungry at any time of the day, which will keep a check on your metabolism and indirectly, your weight. You need to choose healthy options for snacks because most people usually tend to reach for  biscuits, breads and other deep fried snacks, which are not only high in calories,  but are also a burden on your digestive system.

A well balanced diet:

 This is the 2nd Golden Rule you can never afford to forget. Breakfast, lunch and dinner must  contain all the macronutrients like carbohydrates, proteins and fats in the right ratio. Missing fats and proteins even in one single meal means you are playing with your health. Poteins are dals, pulses, eggs, chicken and fish. Good quality fats that improve your heart health.

The Hara Hachi Bu way:

Confused? This is the secret behind the healthy life of the Okinawans, the inhabitants of a small island in Japan. But what does it mean? It simply means “Eat till you are 80% full!” It simply means that you must leave some space at the end of each meal. This is because; it takes the stretch receptors about 20 minutes to tell the brain how full you are. Also, the gastric juices and other digestive enzymes take about 20 minutes to reach your stomach. So, you will actually feel fuller 20 minutes after putting down your fork. So, make hara hachi bu” your mantra at mealtimes and you will be on the path to good health.

Foods to avoid:

While you are determined to be slim at any cost, you also need to be cautious of certain foodstuffs that will be a major hindrance during your weight loss progress. They include: cakes, pastries, tarts, muffins
• Mithais such as jalebis, sandesh, laddoos
• Ice cream, kulfis, cold drinks, shrikhand, kheer, frozen yogurts
• Melted cheese on pizza, bakes or fondue
• Paneer in any form or preparation
• Fried foods like samosa, bhujiya, pakoda, dry namkeen, pani puri, spring roll, wada pav, etc
• Potato, in any form

Exercise, expend and burn:

Todays’ modern technology has left us as immobile and sedentary. However, in order to achieve our health goal and lose weight, we must  engage in an hour of cardio activity, daily. For weight loss, it is necessary to walk 10,000-15,000 steps a day. While an hour of walking comprises about 6000-7000 stepsin a day, we can attach a pedometer, which will help us to track our steps throughout the day.
So, here is how a little extra effort can help you increase mobility in your daily life:
Take the steps instead of using the elevator
Instead of odering groceries over the phone; visit the shops and pick them up yourself
Instead of watching TV with your kids, go outdoors and play with them
Don't meet a friend for coffee instead arrange to meet in a park, where you can both exercise
Park your vehicle a little away from your destination
During working hours, take short breaks and walk around the office
Go for a walk after dinner

So, these easy-to-follow golden rules will enable you to get healthier and lose weight.

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5 Foods that Keep You Thin

How to Spot Nutritious Choices that Help You Stay Slim

Overview

Take a look around any book store, and you'll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.

"The word 'diet' is negative and implies people can go on and off them," said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.
Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

"'Diet foods' are confusing to many people," she explained. "What diet is the 'diet food' geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?"

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs, for example, made to help people control calories. Those often don't even work, Korsberg says. After all, few people actually stop at only one pack.

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

"Learning to eat properly for a lifetime is more beneficial," Korsberg said. "The emphasis should be on choosing healthful foods every day and changing lifestyles for the better."

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.

Apples

Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.

Almonds

If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.

Salmon

If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals.

And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.

Eggs

There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.

Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.

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20 ways to burn 300 calories outdoors

You can leave the stuffy gym behind for any of these fun outdoor activities, so step away from the treadmill.

The mechanics of weight loss seems like one of life’s biggest mysteries, but the math couldn’t be simpler: consume fewer calories than you use, and you'll lose weight.

The amount of calories a body burns on a daily basis depends on a number of factors — age, weight, gender and activity level. The broad range for adults is 1,600 to 3,000 calories per day. Your body uses calories for everything from digesting food to sitting, but it’s the more vigorous activities that burn the most.

The basic rule of thumb for weight loss is that a reduction of 3,500 calories results in the loss of one pound. So, for example, if you hypothetically cut 500 calories per day, you would lose one pound in a week. On the other hand, if you kept your calorie intake the same but you burned an extra 500 calories per day with exercise, you would also lose a pound in a week.

Which goes to say that if you add one of these calorie-burning activities to your daily routine (and don’t make up for it with a candy bar) you could lose roughly two pounds per month. It may not have you bathing-suit ready by the first beach day, but keep it up and by the end of the summer you could potentially have lost almost nine pounds! Not to mention reaping the other health benefits of exercise, a nice dose of vitamin D, and the unique pleasure that only fresh air delivers.

You can burn 300 calories with each of these activities*:
Frisbee: 80 minutes
Volleyball (non-competitive): 80 minutes
Archery (non-hunting): 69 minutes
Horseback riding: 60 minutes
Walking (3.5 mph): 60 minutes
Planting seedlings, shrubs: 60 minutes
Planting trees: 54 minutes
Badminton: 54 minutes
Weeding: 52 minutes
Hopscotch: 49 minutes
Skateboarding: 48 minutes
Playing with kids (vigorous): 48 minutes
Golf (carrying clubs): 44 minutes
Horse grooming: 40 minutes
Cross-country hiking: 40 minutes
Rollerblading: 35 minutes
Tennis: 35 minutes
Biking 12-14 mph: 30 minutes
Running 10-minute mile: 24 minutes
Jumping rope: 24 minutes

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