Wednesday, 31 July 2019
Fat Burners: Foods, Exercises and Side Effects
Fat Burners: Foods, Exercises and Side Effects HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.
Burning of fat plays a major role in any individual’s weight loss aspirations. While there are several fat burners one can turn to in order to achieve these goals, it is advised that one stick to natural sources. We discuss all you need to know about fat burners below.
Table of Contents
- Natural fat burners
- Fat burning foods
- Fat burning diet plan
- Recipes
- Fat burning exercises
- Artificial fat burner side effects
- Summary
- Frequently Added Questions
Natural fat burners
Although your aim may be to burn fat quickly and get into shape faster, it is not healthy to do so. This could lead to rapid weight gain the moment you deviate from your weight loss diet. The availability of artificial fat burners may tempt your to go down that route but these come with harmful side effects that we will discuss later in this article.
These fat burners help boost your metabolism, and thus increases the amount of fat you burn. Opt for natural fat burning foods over artificial fat burning supplements that are available to you, since they can adversely affect your health.
Combine the consumption of these foods with an active lifestyle. As a result, your body will use higher amounts of fat for energy.
Fat burning foods
As mentioned earlier, it is best to opt for natural fat burning sources, rather than artificial supplements. Eating these foods will go a long way in helping you burn fats at a healthy rate.
1. Apples
The reason why you should eat apples is that these fruits contain flavonoids. It is a natural chemical found in plants, which is responsible for burning fat. According to a study published in 2017, researchers made an important discovery. They found a correlation between flavonoid intake and lower waist circumference and body mass index.
2. Brown rice
In several parts of India, eating white rice is the staple diet. However, you should replace it with brown rice, as this food in its natural state is beneficial. The reason is that your body isn’t efficient in consuming this fat burning food, which helps you lose weight.
A recent study published in 2017 shows the link between whole grains and weight loss. Researchers observed 49 men and 32 women for six weeks to understand the impact of whole grains. They discovered that there is an association with the consumption of these food types and reduction in obesity and body weight.
3. Chilli
If you like spicing up your food with chillies, continue to do so. They are excellent fat burning foods, due to the presence of capsaicin. When you add this to your diet, it makes you feel full. As a result, you avoid overeating and stuffing yourself with excess calories.
Researchers discovered in 2018 that capsaicin is responsible for increasing your metabolism. Adding chillies to your diet is beneficial, as it reduces fat mass and body fat.
4. Coffee
Coffee is one of the top beverages in the world due to the presence of caffeine. It helps enhances your physical and mental performance while improving your mood. On top of that, it also falls in the category of fat burning foods.
When you consume coffee, it increases your metabolism. During this period, combining it with exercise will help burn greater amounts of fat. You should only consume 1 – 4 cups of coffee every day. Excess amounts of caffeine will keep you awake at night.
5. Eggs
Eggs are a crucial part of several popular diets, as it is full of nutrients. The best part about it is that they are excellent fat burning foods. When you add eggs to your meal, you feel full for a couple of hours. As a result, you consume a lower amount of calories, which in turn helps reduce body fat. Eggs contain protein, which is responsible for enhancing your metabolic rate.
6. Fatty fish
Most of the diets always include fatty fish, as it is quite healthy. Mackerel and sardines have high amounts of omega-3 fatty acids. These nutrients aid in eliminating body fat, helping you lose weight faster. The presence of high-quality protein makes you feel full for longer periods. Also, it improves your metabolic rate, which helps digest carbs and fat quickly.
Another reason is that it reduces the production of cortisol, a stress hormone. When secreted in large amounts, it stores greater amounts of fat in your body.
7. Green tea
There are several reasons which support why green tea is healthy. It contains moderate amounts of caffeine, which enhances metabolism. Also, it contains high levels of epigallocatechin gallate (EGCG). Due to the presence of this antioxidant, your body burns fat at a faster rate. Make sure you only have a maximum of four cups every day. By following this strategy, you will observe greater health benefits.
8. Olive oil
Out of all the healthiest oils you can consume, olive oil is on top. By cooking with this edible oil, it increases HDL cholesterol, while bringing down triglycerides. As a result, your body releases GLP-1, which helps you remain full for longer periods.
Also, a study published in 2018 showed an increase in fat loss when consuming extra virgin olive oil. The best way is to add this edible to cooked food or salad, to observe benefits.
Fat burning diet plan
Consuming natural fat burners can be crucial to weight loss. However, it is best to follow a particular diet plan in order to achieve your weight loss goals. That said, one must consult a nutritionist before choosing to follow any meal plan.
| Time | Meal |
| 6:30 AM | Lukewarm water with 1 tsp apple cider vinegar |
| 8:30 AM | 1 bowl of oats porridge (low fat milk 1 cup, 1 chopped apple, chia seeds 1 tsp, oats 30 g) |
| 10:00 AM | 1 cup green tea |
| 1:30 PM | 1 bowl of carrot tomato onion salad with lemon olive oil dressing 1 tbsp 1 katori of brown rice 1 katori rajma curry with less oil 1 katori cabbage sabji |
| 4:00 PM | 1 cup green tea |
| 6:00 PM | Steamed sprouts chat (1 bowl with cucumber + tomato + onion + lemon juice + rock salt) |
| 8:00 PM | 2 multigrain roti 1 katori soyabean mushroom curry 1 bowl capsicum onion salad |
| 10:00 PM | 1 cup green tea |
- Start your day with a glass of lukewarm water and a teaspoon of apple cider vinegar.
- For breakfast, have a bowl of oats porridge.
- Drink 3 cups of green tea spaced out through the day.
- Eat brown rice, cabbage sabji, and rajma curry along with a bowl of carrot tomato onion salad for lunch.
- Have a bowl of steamed sprouts chat as an evening snack.
- For dinner, eat 2 multigrain rotis along with a katori of soyabean mushroom curry and a bowl of capsicum onion salad.
While a diet plan like this may help you burn fat over time, it is ideal to follow a balanced diet with more nutrients as per your requirements. Find the best Indian Diet Plan for weight loss here.
Recipes
Eating the right foods are key to burning fat in the body. Try the following delicious recipes and keep your weight loss journey going.
Steamed sprouts chat
Ingredients
- Moong beans, sprouted and steamed 1 cups
- Small or medium-sized onion, finely chopped 1
- Medium-sized tomato, finely chopped 1
- Green chilli, finely chopped 1 (optional)
- Red chilli powder ¼ tsp
- Chaat masala ½ or 1 tsp (optional)
- Lemon juice 1 tsp or as required
- 1 cucumber chopped
- Few coriander leaves and lemon slices for garnishing
- Rock salt or black salt to taste
Preparation
- Mix all the ingredients listed above, except salt and lemon juice, with sprouted beans in a bowl.
- Season with salt, lemon juice and garnish with lemon slices and coriander leaves just before serving.
Oats porridge
Ingredients
- Oats – one-third cup
- 1 cup water
- Half cup low fat milk
- 1 tsp cinnamon powder
- 1 pinch salt
- Half apple, half sliced and half chopped
- 1 tsp honey
- 5 almonds, chopped
Preparation
- In a deep pot, add oats along with water, milk, salt, and cinnamon.
- Begin to boil the mixture and then simmer it for about 5-6 minutes with occasional stirring.
- Add the chopped apples and cook for another couple of minutes till the oatmeal is thick and creamy, and the apples have slightly softened.
- Remove the mixture in a serving bowl. Top it with the remaining apple slices, slivered almonds, and a drizzle of honey
Fat burning exercises
While consuming fat burning foods, supplements, and fruits, you need to complement it with exercise. Given below are a handful of different movements you must practice every day:
1. Bear crawl
Although it looks like a simple exercise, it works on your entire body. You need to go down on all fours, without your knees or elbows touching the ground. Start walking forward and backwards for one minute. Make sure your back is straight at all times.
2. Goblet squat
It is an exercise where you don’t place immense pressure on your back. As a result, it focuses on your thighs, which helps burn fat. Hold a kettle ball with two hands and go into the squat position. Do ten reps every minute and ensure your back is straight.
3. Jump rope
Jump rope is a high-intensity workout which will make sure you work up a sweat quickly. You need to skip over a rope for two minutes straight to start burning the fat.
Artificial fat burner side effects
While artificial fat burners can help with almost immediate weight loss, you can gain back this weight just as quickly. These fluctuations in weight can be harmful for your body. In addition to that, artificial fat burners can also have the following side effects:
1. Allergies
Fat burners are commonly associated with body allergies. Certain ingredients of these pills tend to create reactions inside the consumer’s body. Some of the common symptoms of these allergies are itching, stomach upsets, etc.
2. Insomnia
You could also lose sleep as another side effect of consuming fat burners. For example, caffeine interferes and jeopardises the normal body metabolism. A common result of this is the loss of sleep. The fat burner, ephedrine is also known to alter one’s regular sleep patterns.
Excessive consumption of these fat burners can lead to one’s sleep patterns being impacted negatively for good.
3. Heart Risk
Several ingredients found in fat burning pills are known to be harmful to the heart. Certain fat burners have also been removed from the market due to their interference with the heart.
One such fat burner is sibutramine, which resulted in major heart damage, that led to strokes and heart attacks. Another substance called bitter orange showed side effects that can lead to heart attacks.
4. Behavioural Change
These pills are often accompanied by changes in behaviour. One of the areas this is seen in is one’s eating patterns. Their appetite may become resistant to eating certain foods, that could bring fluctuations in the nervous systems.
It is also common to see mood swings, rise in anxiety levels, higher blood pressure, and as discussed earlier, insomnia.
5. Other Complications
Certain ingredients in these pills can lead to mental and emotional disturbances, creating mental health issues. In certain cases, people have to deal with problems like addiction, with these pills behaving like drugs.
Summary
Although a lot of people wish to shed kilos in a shorter span of time, it is not recommended for one to do so. Quick weight loss can have several side effects that can be harmful to the body. It is ideal to aim to lose weight steadily over a longer period of time by following a balanced diet. Nutritionists the world over advise against the use of artificial fat burners, and recommend that you try to lose weight through natural means instead.
Frequently Added Questions
A: There is no quick fix for fat loss. One needs to target overall body fat rather than that from a particular area in the body. A healthy diet coupled with good exercise will give consistent results. Adding foods which boost metabolism will give the needed extra support for fat loss. These include whole grains, fiber rich fruits and vegetables, lean meats, fatty fish, green tea, nuts and seeds.
A: All fiber rich fruits and vegetables will help in fat loss. These include pears, apples, melons, coloured peppers, cruciferous vegetables like cabbage, broccoli as well as leafy greens.
A: This is an unrealistic goal. Focus on consistent long term weight loss of about a pound every week, with a balanced diet rich in nutrients than drastic weight loss by doing crash diets.
A: There is no quick fix for fat loss. Fat takes a long time to deposit in the body due to faulty lifestyle and to get rid of that, one needs to include a healthy lifestyle with a balanced diet and regular exercise to see results.
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Weight Loss in 7 Days: Tips, Exercises and Side Effects
Weight Loss in 7 Days: Tips, Exercises and Side Effects HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.
Good health and weight loss are known to be interrelated. Any individual with a higher BMI is known to have an increased risk of several disorders such as diabetes, high cholesterol, hypertension, and other cardiovascular diseases. However, immediate weight loss may not be healthy. Trying to lose weight in 7 days can do more harm than good.
While weight loss can be a challenge for any individual, the popularity of weight loss programmes have been through the roof. Unfortunately, many people seem to aim to lose a lot of weight in shorter periods of time. As satisfying as it may seem to lose 10 kg in a week, the practice is not recommended by nutritionists. Fads that help achieve such goals should be avoided since they do have harmful side effects.
Ideally, one’s weight loss journey must be planned according to their needs, body type, and preferences. It is essential to design these programmes in a sustainable manner in order to ensure that one is not adversely affected in the long-term.
Table of Contents
- Weight Loss Tips
- Weight Loss Exercises
- Weight Loss Diet Plans
- Side Effects of Fad Diets
- Summary
- Frequently Asked Questions(FAQs)
Weight Loss Tips
While losing a significant amount of weight in a week is not practical, we have a few tips to help you get started on your weight loss journey. Simply remember to maintain a healthy, balanced diet, and not any fad diet that you may find.
1. Eat Healthy and Regularly
Consider what you can add to your regular diet rather than what you must not consume when you wish to lose weight. Ideally, consume a balanced diet with plenty of fruits and vegetables, along with whole grains and pulses.
Most dietitians recommend that you do not skip any meals. Ensure that you control your meal portions and that you receive all the nutrients you need from the food you eat. If you wish to lose weight in a goal-oriented manner, make sure to cut back on carbohydrates, salt, butter, sugar, and fried foods.
The easiest way to adopt these changes is to prepare your food yourself, and staying mindful of what exactly you are eating.
2. Increase Protein Intake
An important component of any weight loss diet is protein. Adding the nutrient to your meals will help you remain full for long after you have consumed them. A high-protein and moderate carbohydrate diet helps preserve muscle mass and encourage the fat burning process.
It was found by a recent study that an increase of one’s protein intake by 25% helped reduce their midnight cravings by 60%. Consume high protein sources like lean meat, nuts, dairy, and even dairy products like milk, yogurt and cheese, and keep your weight loss journey going.
3. Track Calories
One of the most important tasks in your weight loss journey is to track your calories. In order to lose weight, one must burn more calories than they consume. Keeping tabs on your calories helps you keep understand where you stand in your fitness journey.
While most people do keep track of their calorie intake, it is just as necessary to know how many calories one is burning at the same time. In addition to helping you understand how you are doing, tracking your calories can also help you remain motivated.
4. Eat Wholesome Snacks
Cutting down on junk food may not be easy for any individual. While it may be challenging to give up on one’s fries and chips, it is possible to replace them with healthier snacking options.
For example, you can replace your cookies and pastries with a box of mixed nuts. While these nuts may be high in fat, they prove effective against heart diseases, and certain cancers. You can also opt to munch on some apple slices with peanut butter.
5. Avoid Sweet Temptations
If you have a sweet tooth, you need not refuse to satisfy your cravings entirely. Substitute the usual high-calorie options with chewing gum, which will satisfy your cravings.
You could also replace the calorie-rich foods you crave for with fruits or berries. Rich in antioxidants, they also help in reducing the risk of heart diseases. Another healthy fix for these temptations would be to eat dark chocolate, as it contributes to good heart health too.
Lastly, it is extremely important to make the switch from sodas and fizzy drinks to fruit juices and water.
6. Stay Hydrated
More often than not, people tend to mistake their thirst for hunger. If you think you are feeling hungry, drink a glass of water first. Water contains no calories or sodium, aiding in one’s weight loss attempts.
Drinking water can also help flush out impurities from the body, and improve one’s metabolism rate. You can also add a hint of lemon or a few mint leaves to add flavour to you water. You could begin your day with a glass of water that contains a pinch of lemon juice to get it off to a healthy start.
Set reminders for yourself to keep drinking water in order to ensure that you stay hydrated at all times.
7. Set Long-term Goals
While achieving goals immediately may seem more satisfying, this may not be sustainable. It is best to focus on realistic goals that one can achieve, rather than going after something that would be difficult to do. Ideally, you must modify your lifestyle in order to stay healthy in the long run rather than just looking to achieve your goals right away.
8. Get Sufficient Sleep
A good amount of sleep is key to one’s weight loss journey. You can add 30 minutes to your daily sleep cycle to make sure that you are better rested. This helps you stay fresh and not skip exercises.
In addition to that, seven to eight hours of sleep on a daily basis can help you improve your metabolism. You can take a short nap during the day to keep energetic and fresh for the rest of it.
9. Stay Motivated
Motivation is key to keeping any fitness journey going. While most people start off with a lot of enthusiasm, it becomes difficult to stay motivated. One way to remain motivated would be to keep your goal in mind at all times.
Another easy way to stay motivated is to keep track of your progress. If you see that your efforts are showing results, it will help you to stay on track. This is where calorie and goal tracking comes in. Make sure you know how you are improving, in order to make sure that you are motivated in your fitness journey.
10. Create an Exercise Routine
Exercise is central to any weight reduction goals. It is important to burn the calories that you consume through a well-planned exercise routine. That said, it is necessary to ensure that you do not risk injuring yourself by doing strenuous exercises that your body is not suited to.
Ideally, try to do exercises that you like so that you can stick to the regimen in the long run. Look to exercise for around 45 minutes a day, for 5-6 days a week.
Weight Loss Exercises
Here are a few exercises you could do as part of your workout routine:
1. Jogging
Jogging can help burn more calories than any other exercise, and is known to be very useful when it comes to weight loss. Incorporate running or jogging along with interval training or speed work routine.
2. Skipping
Another useful exercise for weight loss is skipping. Ideally, one should jump rope for about 5 minutes and then take a break. Do about two to three sets of skipping as part of your daily workout routine.
3. Swimming
Swimming is a full-body workout that can help you burn up to 500 calories in a 45 minute session. Including swimming as part of your weight loss routine can prove to be extremely effective.
4. Cardio Workout
Apart from improving circulation and building endurance, cardio workouts also aid weight loss. Add kettle bell cardio, swimming, hiking, and high-intensity interval training can help you burn more calories. A 10-minute cardio workout can help you burn about 200 to 300 calories while strengthening the legs, hips, core and back muscles.
5. Body weight Workouts
Body weight workouts can play an important role in your weight loss aspirations. Push-ups, pull-ups, planks, lunges, and squats are a few exercises that you can incorporate in your daily routine.
Push-ups help build your upper body strength while lunges are key to strengthening your lower body parts. You can plan your workouts accordingly.
6. Strength Training
Strength exercises like weight lifting helps burn fat, while also building strength. In addition to that, they also improve metabolism. Strength training can also improve one’s sleep quality and help them stay active.
7. High Intensity Interval Training (HIIT)
HIIT can help burn nearly 400 calories in 30 minutes of continuous exercise. The most comfortable HIIT exercise includes burpees, jumping jacks, raised arm exercises, squats, and high knees. Doing each of them for 20 seconds to for one circuit. Completing 5 of these circuits contributes to effective weight loss.
Weight Loss Diet Plans
Although 7-day weight loss plans are advised against by nutritionists around the world, there are a few diets that allow you to achieve the same. One of these is the GM Diet. Read about the GM Diet, its requirements and ill-effects here.
However, it is ideal to follow a sustainable plan that will help you remain healthy in the long-term. These diets must be balanced and include all nutrients that your body needs. Find the best diet Indian diet plan for weight loss here.
Side Effects of Fad Diets
Most diets that promise immediate weight loss are fad diets that do more harm than good. Here are some of the side effects of these fad diets:
1. Dehydration
Most of the weight you lose when you lose weight too quickly happens in the form of water. This can, in turn, lead to rapid dehydration. Your body burns calories in stages. If you force your body to lose weight too fast, it can cause serious health problems. Keep drinking water, and ensure you are hydrated at all times.
2. Loss of Stamina
Fad diets involve depriving your body of calories. These calories provide your body with the energy it needs for daily activities. Eating less than what your body requires on a daily basis can lead to you finding yourself tiring out too soon. Eating smaller meals throughout the day will help you speed up your metabolism while providing your body with the energy it requires.
3. Digestive Problems
Losing weight too soon can lead to digestive problems like severe diarrhea followed by constipation. Just like losing water weight, having diarrhea for an extended period can lead to dehydration, which, over a longer period, can be life-threatening. It is recommended that your diet has good amounts of fiber in it, to avoid digestive trouble.
4. Malnutrition
Crash diets can be dangerous since they restrict your body from consuming fats and carbs. They also prevent the body from consuming the vitamins and minerals that it requires. If your body is not allowed its normal caloric intake over a long period of time, it will be deprived several essential nutrients and you’ll be severely malnourished.
5. Quick Weight Gain
When you’re on a fad diet, you tend to lose muscle mass since your nutrient balance is not maintained. Therefore, your body tries to compensate for this by depositing more fat, even if you deviate a little from your diet. This leads to frequent weight fluctuations or yo-yo weight changes, which can be harmful to your body in many ways.
Summary
You may not see results in your fitness journey as easily as you wish. It is important to remain patient, and follow a sustainable plan in order to achieve your goals. The idea is to remain healthy in the long-term by following a diet that is balanced and contains all the nutrients your body needs.
It is also necessary to maintain a workout routine that is not too strenuous and can do more harm than good. Aim to do enough to burn more calories than you consume without injuring yourself. Understanding your body’s limitations and requirements is key to following the right workout routine.
Frequently Asked Questions(FAQs)
A: It is not recommended for one to lose as much as 10 pounds of weight in a week. The faster you attempt to lose weight, the harder it becomes to retain muscle mass.
A: There are a few things that you can do to begin your weight loss journey. Some of these things are:
1. Start your day with a high-protein breakfast.
2. Avoid sugary drinks
3. Make sure your drink plenty of water
4. Add whole, unprocessed foods to you daily diet
A: The following exercises can contribute significantly to one’s weight loss aspirations:
1. High-Intensity Interval Training
2. Strength Training
3. Surya Namaskar
4. Walking
5. Swimming
6. Crunches
7. Low Belly Leg Reach
8. Planks
9. Squats
10. Running up and down the stairs
A: While spot reductions are not always recommended, here are a few things one can do:
1. Avoid drinking a lot of alcohol
2. Stay away from sweets and added sugar
3. Aim to reduce stress levels
4. Follow a well-planned workout routine
A: Starvation can lead to a reduced metabolism rate. This could actually lead to weight gain instead of loss. Even if you do lose weight, you will rapidly gain all of it back when you start eating again.
A: Firstly, it is not ideal to aim to lose weight in a shorter period of time. That said, a diet is central to anyone’s weight loss goals. One must follow a proper diet if they wish to lose weight.
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True Dedication that Lead to Being a Star
with Bijan Williams
We all have those skills we were born with, and those skills we were NOT. Bijan? He was NOT born
to dance, let alone choreography for some of the biggest names in hollywood! So how did a young kid with no moves learn to achieve success in the creative space that most never even dream of?
Bijan is a creator to say the least, he has successfully over the last few years worked in every industry of the creative arts, including dance, choreography, acting, modeling, song writing, music production, artist development, photography, video directing, artist development, and artist management… he is a true Renaissance human!
Bijan is an amazing person and amazing talent, which is also why he continues to be so successful; because he has triumphed over ego and now is solely focusing on building works of art and inspiring other people to do the same.
In 2019 Bijan diversified his portfolio once again, by also adding real estate investing and life coaching to his resume. He is creating a weekly talk show in his new luxury mansion in the Hollywood hills where he has also created a film & photography studio as well as a music studio for Recording Artists, models, social media influencers, and etc.
Listen in today and learn exactly how Bijan LEVELED UP and created EVERYTHING from nothing.
In this episode, you will learn:
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- Why hard work DOES pay off
- How you can begin to create your own success
- Why you should diversify
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Weight Loss Diet: This Protein-Rich Chicken Salad Is Perfect For Dieters
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Vitamin D Diet: Have Vitamin D-Rich Breakfast With These Meals
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Friday, 26 July 2019
What It Took for This Obese Doctor to Take His Own Health Advice
Kevin turned to food for comfort as he dealt with the death of his father. He chose a healthier path when his sister was diagnosed with cancer.
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How Becoming a Single Dad Prompted Jacob to Focus on His Health
When Jacob’s wife was diagnosed with terminal cancer, he knew his health needed to take first priority for the sake of their two children.
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Easiest Healthy Marinade for Anything
Mix, store, set. Learn this simple, miso-based marinade to enhance any dish.
The post Easiest Healthy Marinade for Anything appeared first on Under Armour.
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3 Easy 3-Ingredient Dressings
Cashew cream, tahini vinaigrette and chili oil are 3 easy 3-ingredient dressings that can be used in a wide range of dishes.
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Food Challenge: Finish This 34-Inch Monster Pizza In An Hour To Win Rs 34K!
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The Ultimate Guide to Detox Diets
The Ultimate Guide to Detox Diets HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.
Detox diets are short term changes in eating habits which seek to remove excess toxins present in the body through the consumption of juices, fruits, and vegetables. They usually span across 3 to 7 days.
These diets aim to improve circulation, boost immunity, clear your skin, and increase energy. The juices involved in a detox diet are generally blends of many different kinds of fresh fruit and vegetables.
Detox diets have a good number of benefits. The most important one is that such a diet will definitely improve your idea of food and your eating habits for the better; regardless of whether you receive the other benefits.
Detox diets are said to bring about changes not just physically, but also mentally by bringing about focus and clarity.
Table of Contents
- What is a detox diet?
- Types of detox diets
- Why should I do a detox diet?
- Detox Diet Benefits
- How to begin a detox diet?
- Detox Diet Plan
- Detox Diet Recipes
- Detox Diet Side Effects
- A word of caution
- Summary
- Frequently Asked Questions(FAQs)
What is a detox diet?
This hustle culture of today may bring in a lot of excitement and rush into a person’s life. However; one cannot neglect the poor lifestyle choices that one might make due to this, such as drinking a lot of coffee or eating outside. This fast-paced life can sometimes lead to the negligence of one’s health and well-being.
It is said that over time, due to poor food choices, exposure to harmful chemicals, and various forms of pollution, several toxins accumulate within the body.
A detox diet aims to remove unwanted substances present in the body and also the increase absorption of vitamins and minerals.
Such a diet generally consists of drinking a lot of fluids, eating whole foods, or even fasting for a few days or sometimes even a week.
Types of detox diets
Detox diets vary significantly from each other in terms of practice as well as intensity.
1. Master Cleanse
The most intense of all is the Master Cleanse which involves making a concoction of lemon juice, maple syrup, cayenne pepper and water which is consumed for at least ten days.
2. Juice Diet
Perhaps one of the most popular detox diets is the juice cleanse wherein one consumes only fruit or vegetable juices through the duration of the diet.
Liver cleansing diets are also followed, which essentially involve drinking a lot of water, vegetable/fruit juices as well as controlling potassium consumption.
Why should I do a detox diet?
A detox diet has several advantages, physically and mentally.
In addition to cleansing the body of toxins, a detox diet also has positive effects on mental health. According to the experiences shared by a number of people who followed this diet, a detox brings about a sense of calm, freshness, and peace within the body. Others have also reported feeling rejuvenated and energized.
On a closer look, one can also find instances of fasting in many cultures which are said to bring about this feeling of serenity but also build discipline.
Hence, the idea of fasting or limiting diet for specific kinds of food at specific times of the day is not completely alien.
These detox diets are mainly used for weight-loss, to decrease consumption of substances like alcohol, tobacco or coffee, to overcome ailments such as headaches or joint pain and even to just improve one’s eating habits.
Detox Diet Benefits
Indeed, there are several tangible benefits that one can supposedly get from such a diet apart from just mental peace. These include:
1. Promoting healthy skin and hair
Removing toxins leads to healthy, glowing skin. It may also decrease acne and clear your skin, making detox diets good for the skin.
These diets are said to make hair shinier and also make them grow longer. This is due to the removal of toxins at the follicles, which could have been hampering the hair growth, leading to brittle, lifeless hair.
2. Supporting the digestive system and weight loss
The removal of toxins aids the absorption of vitamins and other nutrients. Furthermore, detox diets are said to alter metabolism leading to long term weight management
3. Boost in the immune system
Since greater amounts of vitamins and minerals are absorbed, and vital organs begin to get healthier, a boost in immunity results.
4. Improved mental state
Detox diets are also to aid in sleep, focus, and clarity. Thus, they play a role in improving any individual’s mental state. In addition to that, these diets also help in delaying or decrease the visible signs of aging.
5. Antioxidant content
Fruits contain a lot of antioxidant-rich substances such as Vitamins A, C, E, etc. Hence, a detox diet increases the antioxidant content in the body. These antioxidants further improve blood circulation.
6. Promotes mindful eating
Whether a detox diet works in your favor or not, your relationship with food will certainly improve for the better. This is because you become extremely aware of what you are putting inside your body.
Therefore, the idea of a detox builds a healthier lifestyle. You begin to appreciate your body more than ever. You become cautious about what you eat as you know what effect it has on your body. Moreover, it brings balance into your life.
How to begin a detox diet?
We’ve worked across why one should take on such a diet. The following steps might help in beginning your detox diet:
- The first thing to do before starting is to consult a nutritionist or a doctor. Ensure that following this diet will not cause any detrimental effects on your health.
- Prepare to give up stimulants such as caffeine, alcohol, or tobacco. Replace them with lemon water, infused or herbal tea, or simply water.
- Choose a type of detox diet that suits you the best. The diet varies from person to person based on their physique and general calorie intake.
- Removal of toxins can cause symptoms like nausea, headaches, and vomiting, which are temporary and occur in the initial stages. Prepare yourself for such situations.
- Plan your detox such that you don’t completely stop eating solid food. This is because; a pure detox diet does not contain carbohydrates or proteins which your body needs. So, make sure that you are getting enough nutrition but in a healthier way.
- Prepare for headaches, tiredness, and nausea, which usually occur in the initial stages.
- Avoid exercise during a detox. Your body has a decreased calorie intake, so, exercising is not beneficial during the course of this diet. It can cause tiredness and fatigue.
- It is possible that during this diet, your tongue may get coated. Use a tongue scraper to remove this layer of bacteria.
- You can definitely consume fruit and vegetables if you are looking to improve gut health as such foods contain fiber.
- After the detox is over, and if you have not consumed solid foods during the course, ensure that you re-introduce it slowly but surely. If you suddenly begin eating solid food, your system will be disturbed.
For a juice diet:
- Try to use organic fruits and vegetables.
- Try to make your juices at home rather than buying packaged ones as they may contain preservatives and excess sugar, which goes against the purpose of your diet.
- Try to use the whole fruit, including the peel while juicing. This is because; the peel also contains a lot of nutrients and minerals which are beneficial for the body.
- Try to consume all your juice immediately after you have made them. Storing juices is not recommended.
- Furthermore, consume fruits that are low on the glycemic index, i.e., use low sugar fruits. Although you may not like the taste of some green vegetables, those contain the most nutrients.
- You can certainly try to improve the taste of your juices by adding flavorsome herbs or other spices.
- Moreover, try your best to use locally grown produce to enjoy good taste and even better nutrition.
- Ensure that you are hydrated throughout your diet. It is absolutely necessary to drink lots of water as it flushes out toxins.
Detox Diet Plan
Anyone looking to follow a detox diet plan must consult a nutritionist before getting started on it. The following plan is an example of what can be followed on the first day of a 3-day diet plan.
| Time | Meal |
| 6:00 AM | Wheat Grass Powder (1 teaspoon) Lukewarm Lemon water (1 glass) |
| 9:00 AM | Moong And Chana Sprouts (1 bowl) Cucumber Tomato Lemon Juice Salad (1 bowl) |
| 11:00 AM | Tomato carrot amla juice (1 glass) Almond (5 almond) |
| 1:00 PM | Oats Moong Dal Vegetable Khichdi (1 bowl) |
| 2:00 PM | Cucumber Lemon Detox Water with Mint (1 glass) |
| 4:00 PM | Mixed Fruit Bowl (1 bowl) |
| 5:30 PM | Mixed nuts(20 grams) Green Tea without Milk and Sugar (1 tea cup) |
| 8:00 PM | Boiled Kidney Bean Vegetable Salad (1 bowl) |
| 10:00 PM | Lemon Ginger Mint Tea (1 teacup) |
While a detox diet can prove to be extremely useful for one’s health, it is ideal to follow a balanced diet. You can find the best Indian diet plan for weight loss here.
Detox Diet Recipes
1. Cucumber and Ginger Detox Smoothie
This smoothie with ginger and cucumber is great for your digestive system! It also contains oranges which is a great source of vitamin C.
Ingredients required
- 30g spinach
- 1 cucumber
- 1 orange
- 1/2 avocado
- 1/2 inch ginger
- 1 cup of water
- 1 cup ice
Preparation
- Chop the cucumbers and the ginger.
- Peel the oranges
- Cut the avocado in half and scoop it out.
- Wash the spinach leaves thoroughly and roughly chop them
- Add all the ingredients into a blender along with water
- Blend the ingredients together until there are no lumps. Serve
Yellow Turmeric Ginger Smoothie
This smoothie has the detoxifying properties of both turmeric and ginger! This also contains squash which is a great source of iron, magnesium, and folate!
Ingredients
- 1 yellow squash
- 1 orange
- 1/2 tsp turmeric
- 1/2 inch ginger
- 1 tbsp hemp seed
- 1 cup of water
- 1 cup ice
Preparation
- Chop the squash into small pieces.
- Peel the orange and chop the ginger
- Add all the ingredients into a blender
- Add water and blend until smooth. Serve.
Juices and smoothies are great during a detox. Apart from this, salads and soups are also recommended. However, the best way to achieve a detox is to eat food whole. Eat fruits whole, including the peel! (Eat the peel only for some fruit like sapota or mango, not all fruit)
Detox Diet Side Effects
The apparent benefits of a detox diet do seem to be plentiful and desirable. However, these are just theoretical, and no empirical scientific evidence exists to support the science behind these benefits.
1. Natural detox mechanisms
The body itself has numerous ways of removing toxins on its own. The body eliminates its toxins through urine, through sweat, through the kidneys, the liver, the immune system, and the respiratory system.
Therefore, these mechanisms of the body render the idea of detoxification to be completely redundant. The body does not allow toxins to get accumulated, so there is nothing to “de-toxify,” which the diet claims to do.
2. Weight loss results
The weight loss that people report could mainly be just due to a decrease in calorie intake and also due to fluid loss resulting from the intake of laxatives.
Hence, after the duration of the diet is complete, you are likely to gain all the weight back leading to no actual progress. During the course of the diet, metabolism rates come down and hence, when a normal diet is resumed, rapid weight gain results.
3. Toxin removal
The body might accumulate toxins such as heavy metals or organic solvents which cannot be removed by natural metabolism, but, these cannot be removed by a detox diet either.
Therefore, if the body does have accumulated toxins, detoxing may not the way to solve the issue.
A word of caution
Anybody who wants to take such a diet up must consult a dietician before starting. This diet involves a massive change in eating habits and must not be done without appropriate guidance. If you are diabetic or pregnant or have an eating disorder, do not follow this diet. It may cause harm to your body.
Anybody who wishes to follow this diet must note that it may not always work in the way that it is theorized. You may experience nausea, giddiness, or feel drained out due to a decrease in calorie intake. Never take on this diet without consultation.
Summary
If you desire to cleanse your body, eat mindfully, and eat light, you can opt for a detox diet after consulting with your nutritionist. While they do have their benefits, it is necessary to understand if a detox diet suits your requirements.
Frequently Asked Questions(FAQs)
A: Eating whole foods such as fruits and raw vegetables along with juices will help you detox.
A: Yes, you can lose weight while detoxing. However, the detox diet requires proper planning in order to achieve the desired results. It is best to consult a nutritionist in order to ensure that your diet is balanced well.
A: While detox diet is healthy, it does not necessarily lead to weight loss. Detox diets mainly helps in cleansing the body in order to better the functionality of the body’s system. However, it is not ideal to follow a detox diet regularly since it can lead to nutrient and calorie deficiency in the body. These diets must be followed only under professional guidance.
A: Detox can be achieved faster by fasting, drinking juices or smoothies, or eating only fruits, etc. However, such quick detoxes may not provide the same results that you may yield from a week-long detox.
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Monsoon Diet: 6 Delicious Ginger-Based Drinks To Enjoy This Monsoon
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Protein From 'Thin Air'? The Greenest Source Of Dietary Protein Has Arrived
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Consuming 60 Gms Of Nuts May Improve Sexual Desire And Quality Of Orgasm
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Get Your Fill Of Protein And Iron In A Single Dish - Chole Palak Sabzi (Recipe Video Inside)
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Indian Cooking Tips: 5 Easy Mutton Snacks Recipes You Can Try At Home
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Indian Cooking Hacks: These Air Fryer Makhana Munchies Are Perfect For Your Weight Loss Diet
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The Invasion Of Online Food Portals In The Food Industry
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Street Food Of India: How To Make Authentic Dabeli At Home (Recipe Video Inside)
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High Protein Diet: Include These Vegetarian High Protein Foods In Your Breakfast For Speedy Weight L
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High-Protein Diet: Make Natural Whey Protein At Home For A Healthy Body
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Watch: When The 'Jabariya Jodi' Sidharth And Parineeti Had 'Fire In Their Belly'!
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MasterChef Australia: The '3 Musketeers' Say Goodbye; Twitter Reacts
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Monsoon Special: The Ultimate Monsoon Menu For Your Next House Party
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Ever Heard Of Bhindi 65? This New Style Of Making Bhindi Is Sure To Take You By Surprise!
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Thursday, 25 July 2019
This Low-Cal, Roasted Pumpkin (Kaddu) Snack Is Ideal For Dieters
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Too Much Caffeine During Pregnancy May Impact Liver Development In Baby: Study
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Keto Diet: 3 Keto-Friendly Green Chutneys For Weight Loss
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Consuming 3 Portions Of Any Fish Linked With Reduced Risk Of Bowel Cancer
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Healthy Diet Tips: 5 Calcium-Rich Vegetables You Could Include In Your Diet
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Why Squash Is Good For Health? 5 Popular Types Of Squash
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Jhunka: A Protein-Rich Desi Delight From Maharashtra (Video Recipe Inside)
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Chef Sanjeev Kapoor To Prepare ''Tiranga kheer'' At Drass To Mark Kargil Victory
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Indian Cooking Tips: How To Make Authentic Mumbai-Style Vada Pav (Recipe Video Inside)
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Rahul Bose Charged 442 Rupees For Two Bananas, Deputy Commissioner Of Chandigarh Orders Probe
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5 Best Hazelnut Recipes To Try At Home
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Becoming a Social Entrepreneur with Miki Agrawal
Becoming a Social Entrepreneur with Miki Agrawal
Miki Agrawal is a true social entrepreneur in every sense of the phrase!
Raised by parents who never complained and always found solutions to any and every problem, 
Miki learned early on that there is always solutions.
She is the founder of the acclaimed farm-to-table, alternative pizza concept called WILD (www.eatdrinkwild.com) with 3 locations in New York City, one in Guatemala and more on the way.
She co-founded THINX (www.shethinx.com), a high-tech, period-proof underwear brand and led the company as CEO to a valuation of over $150 Million and to Fast Company’s Most Innovative Companies of 2017, all while helping tens of millions of women period better. She also co-founded Icon, a high-tech pee-proof underwear brand that helps women manage light bladder leakage.
She most recently founded TUSHY (www.hellotushy.com), a company that is revolutionizing the American toilet category with a modern, affordable, designer bidet attachment that both upgrades human health & hygiene as well as the environment from wasteful toilet paper consumption. She and her team are also helping fight the global sanitation crisis by bringing clean latrines to underserved communities in India through their partnership with Samagra.
From nothing she created SO MUCH.
Join in today and learn exactly how Miki Agrawal leveled up time and time and again and created everything from nothing!
On this episode, you will learn:
- How you’re able to find solutions to all problems
- Why complaining serves no purpose
- How you can create a social following for your brand
- How you’re able to create a movement
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Busting The Myths Related To Food After Heart Surgery
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Weight Loss: Timing Your Meals May Help You Burn Fat Faster - Study
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Healthy Snacks: 5 Protein-Rich Healthy Cookie Recipes To Add To Your Diet
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Weight Loss: 6 Apple-Based Recipes That You Can Add To Your Weight Loss Diet
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Wednesday, 24 July 2019
Try This Fibre-Rich Quinoa And Strawberry Pancake For A Power-Packed Breakfast
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Rediscovering Joy and Prosperity in Work and Marriage by Relinquishing the Need to Control
Rediscovering Joy and Prosperity in Work and Marriage by Relinquishing the Need to Control
Loved being interviewed on “turned on Podcast!”. They asked me about 
stuff I’ve never fully shared! Hear the whole episode by clicking HERE!
- When your checklist for happiness isn’t working
- Birthing a business after complete surrender
- Mindset is critical to build the body and community
- Aging in reverse, how to get to a happy place at any age
- Overcoming a disk rupture and radical changes in the body
- Its not giving up, it’s letting go of attachments and the need for control. How a spiritual awakening can give you a new start and the peace you desire
- You never stop learning, how to shift thinking from the things we become conditioned to do
- Rediscovering joy in marriage and in life by letting go of control
- Saying goodbye to “to-do” lists and putting too much on your plate
- The difference between “flaky” faith and “awakened” faith
- Being fully present, slowing down and holding onto the things that count. We can’t always be thinking about before and after.
- Meditation and surrender are always an essential piece of happiness and there is no right or wrong way to get there, you just have to practice.
- The importance of growing alongside your spouse, how a commitment to self development and communication saved her marriage.
- Choose love. Love is always choice. We have the power within us to make ithappen.
- Don’t wait for massive interruption to be your warning, look ahead and start to make the changes you need
- Letting go of the need to “people please” and being happy with being me.
Subscribe to my Podcast”Leveling Up Creating Everything from Nothing” HERE
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The Number One Step to Making a Change
The Number One Step to Making a Change
It’s not just the “diet” “workout move” or “supplement” that stuff is the smallest part of the equation.
This is why I’m walking into something bigger and more critical. Watch below!
Let go of the control, shift and learn to Age In Reverse! Grab my new book “aging in reverse” anywhere books are sold.
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Other people’s opinions of you are none of your bees wax
Before you judge and criticize others make sure YOUR life is perfect 
Ladies… interrupting this here. Let’s stop the judgement. For realz.
You never truly know someone else’s journey.
You never know what someone else is walking through.
You never fully have “all the information”
And quite frankly, others opinions (yours included) do not pay the bills, change someone or help people get better.
Judgement is an opinion based on your belief system and experiences. And judgements keep YOU from goals actually.
Judgement is self serving. It helps you validate where you are stuck and makes you temporarily feel superior.
Judgement is gossip when spoken out loud.
And judgement hurts your chances or leveling up.
Take this for example:
You want to be fit, toned, wealthy, in a thriving relationship (insert goal here) and then you see someone who has what you want and instead of complimenting and asking now they got there you judge.
You think “fit = cheating somehow”
“wealth = snob” or insert your judgement here.
Your subconscious hears you.
And you will continue to not move towards your goal when you judge.
Let’s support other woman
Let’s empower others
Let’s stop the gossip, the judgement and the not helpful “opinions” they speak more about you then the person you are judging.
And if you are being judged? Gossiped about? Know they their opinion of you is none of your business. 
YOU DO YOU!
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Stop doing 3 sets of 12
Your 3 sets of 12 will not change your body..Nor will you leaning on the elliptical for an hour.
Ok I said it. More real talk… Giving it to you straight.
It’s not that you are “older” or that “fat loss got harder” it is that you stopped working your workout.
What does that mean?
It means you get to learn progression and intensity. You see, when you just go through the motions “counting” or doing the same moves you have been doing for years and years your body gets USED to them and it goes from being a challenge to easy street. Easy street equals weight gain and loss of muscle.
Progression and INTENSITY is what changes your body.
A huge reason I’m a fan of Body weight moves is this! You can’t cheat the system and by doing MORE or changing up the pace you will stay in that zone of progression and intensity and THAT will make the difference.
It’s also incredibly functional and effective.
Now I’ve taken about 4 weeks off from challenging myself since I had PRP a month ago and coming back to this and realizing how much strength I lost in 4 weeks was such a great reminder.
And NO my injury has nothing to do with this type of training. If I had learned to train this way YEARS ago I would have avoided the injury I got. But watch… watch how quickly I regain strength and lose fat training this way. 4 weeks of this type of training is radical results effective!
It doesn’t matter where you are starting from. It doesn’t matter how “old” you are (BTW I am 47 and My daughter in here on the sled is 12!) it’s always about progressing from where you are and creating intensity. If you have an injury practice intensity and progression with what you CAN do.
Some of my favorite moves for this?
Sled
Planks
Chin ups
Modified pull ups
All things rings
And this is my daughter at the end of this video pushing a 45 lb plate on the sled! Her form is awesome and I wish someone had taught me functional training when I was her age!
Want to train real time with me? Even beginners can learn with me! You can download FitPlan App HERE and start the free trial and train with me.
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How to Calculate Body Mass Index: Normal Range and Tips to Reduce BMI
How to Calculate Body Mass Index: Normal Range and Tips to Reduce BMI HealthifyMe Blog HealthifyMe Blog - The definitive guide to weight loss, fitness and living a healthier life.
As the term suggests, Body Mass Index or BMI, serves as an indicator of one’s health or body weight. It is important to understand what exactly BMI means and how it can affect your health. Maintaining normal BMI ranges can prove to be the most basic step to maintaining good health.
In this article, we study in detail what BMI is, everything you need to know about BMI calculator, what your ideal BMI should be, how you can reduce your BMI and more.
Table of Contents
- What is BMI?
- BMI Calculation Formula
- Ideal BMI Range for Men and Women
- Ideal BMI range for children
- How does BMI affect health?
- Ways to reduce BMI
- Summary
What is BMI?
Body Mass Index or BMI is a measurement of a person’s weight with respect to their height. In other words, it measures your body size by taking into consideration your weight as well as height. By knowing your BMI ratio, you can determine if you have excess body fat for your height. BMI can generally serve as an indicator of your total body fat. However, this need not always be the case since a person with high muscle mass can fall in the overweight range as well.
The science behind BMI is that the taller a person is, the more tissue they have, which means they tend to weigh more than people who are shorter. Most of the time, a person’s BMI correlates with their total body fat, which means that the higher your BMI score, the higher your total body fat. So, the results of a BMI calculator will tell you if you are in the normal range, or whether you are underweight, overweight or obese.
In this sense, your body mass index is more of an indicator of your health and body weight, rather than an actual measurement. If you find that you have a healthy weight in relation to your weight, that means that you are relatively healthy. However, if you find that you are underweight, overweight or obese, that indicates that you may have mild to severe health complications due to excess body fat levels and it’s important that you work on getting your BMI to a normal range.
BMI Calculation Formula
Calculating body mass index is quite easy. You can use a BMI calculator that you can find online. All you have to do is enter your height, weight, age and sometimes, gender, and the BMI checker will give you the body mass index right away.
BMI can also be calculated using a mathematical formula. The formula involves dividing your weight in kilograms by the square of your height in metres. So, the formula for calculating BMI can be put as:
BMI = weight (kg)/square of the height (m2)
For example, if your weight is 68 kg and your height in metres is 1.65, then according to the formula, your BMI will be 24.98.
It is important to understand how one’s BMI can affect their health. Abnormal body mass index levels can negatively impact one’s. Therefore, care must be taken to ensure that you maintain your BMI within normal range.
Ideal BMI Range for Men and Women
For adults, the ideal range is between 18.5 and 22.9. If your BMI falls under these numbers, then you are considered to be healthy. For a more comprehensive understanding, here is the BMI classification for adults.
1. BMI below 18.5 – Underweight
If your BMI is less than 18.5, then it means that you are underweight. To avoid health complications that may arise due to low levels of body fat, you need to put on more weight. Make sure you get in touch with your doctor or a dietician for professional insight and advice.
2. 18.5 to 22.9 – Healthy
If you have a BMI that falls in between 18.5 to 22.9, then it means that you have a healthy weight in relation to your height. This is your normal BMI range. When you maintain a healthy level of body fat, it means that you have a much lower risk of developing health complications.
3. 23.0 to 24.9 – Overweight
If you have a BMI that falls in between 23.0 to 24.9, it means that you are overweight. In other words, you have a higher than ideal level of body fats considering your height. In such cases, it is important that you lose some amount of weight in order to improve your health. It is recommended that you talk to a doctor or dietician for professional advice.
4. 25.0 and above – Obese
If your BMI is more than 25.0, then it indicates that you are obese, or in other words, heavily overweight. It is far from your ideal BMI and it means that you have way too much body fat in relation to your height, and this can pose serious health risks. It is important that you lose weight for health reasons. Make sure to contact your doctor or dietician for professional advice in such a situation.
| BMI | Classification |
| Below 18.5 | Underweight |
| 18.5-22.9 | Normal Range |
| 23.0-24.9 | Overweight |
| 25.0 and above | Obese |
Ideal BMI range for children
When it comes to BMI checker for children, as well as teenagers, there are some slight differences as compared to an adult BMI calculator. In adults, body mass index is not related to their age or sex. No matter if you are male or female, the same BMI formula and same BMI chart applies to you.
However, in children and teenagers, the age and sex of the child need to be taken into consideration while calculating body mass index. This is because girls and boys who are still growing develop at different rates, so depending on how old they are, the amount of body fat they carry differs.
Put simply, children are not categorised by healthy weight ranges by doctors and health professionals mainly because of the following reasons –
- Healthy weight ranges change as the height of the child increases
- Male and female bodies develop at different rates
- Healthy weight ranges change with each month of age when it comes to children
So, while calculating the body mass index for children and teenagers, doctors use the same formula that involves their weight and height. However, a major difference is that after they get the result of the BMI checker, they then locate the BMI as well as the age of the child on a BMI chart that is specifically made for kids, taking their age and sex into consideration too. This allows health professionals to determine if the child is in the normal BMI range.
How does BMI affect health?
As mentioned before, the body mass index is an indicator of your health. If your BMI is low and you are underweight, or if you have high BMI and you are either overweight or obese, these indicate that you are a high risk of bigger health complications. For instance, if the BMI checker tells you that you have a BMI lower than 18.5, and you are underweight, it may mean that you are following a poor diet or you have adverse reactions to some medications.
If you have a BMI that is higher than the normal BMI range, that is, if you are overweight or obese, there is a very high chance that you may develop serious health conditions, if you haven’t already. If you have excess weight, then it means that your body has to work harder in order to function properly. Often, this puts too much pressure on the organs, which leads to the development of these health conditions.
Various studies have found strong correlations between being overweight or obese and developing serious health conditions. For example, those who are obese are more likely to suffer from chronic heart diseases, high blood pressure, diabetes, respiratory problems, osteoarthritis, stroke, some cancers, and other health complications. These diseases can often lead to premature death.
Apart from the physical effects of having an unhealthy BMI, there are psychological effects as well. Low BMI can prove to be an indicator of anorexia, which is an eating disorder where people are unnaturally obsessed with their weight and the food they consume. This can cause high levels of stress, anxiety and even depression.
On the higher end of the spectrum, we have people with high body mass index. These are the people who are overweight or obese. Being heavy can cause a body image issues, affecting your self-esteem and thereby causing, high levels of psychological stress. This is common in both children and adults.
If you have a body mass index that is lower or higher than the ideal BMI, then it is highly recommended that you get in touch with a doctor who can accurately analyse your condition and provide professional advice. This will help you attain a normal BMI range.
It is important to remember that you can work towards a healthier BMI by taking better care of your health.
Ways to reduce BMI
Today, there are many people who have a high BMI, which puts them at risk of various health complications. If you are among these people, then it is important that you work towards reducing your body mass index. This, in turn, will help one live a healthy life.
Below, we discuss some steps you can take in order to reduce your BMI and attain a healthy and normal BMI range.
1. Follow a healthy diet
Eating healthy and on time is extremely important if you wish to maintain a healthy weight. Make sure that your body receives all the nutrition it requires and cut down on junk food.
Consuming a lot of junk food is one of the easiest ways to gain weight and increase your BMI. Instead, eat healthy food like fruits and vegetables, as well as foods rich in fiber. These foods make you feel full for a longer time while also being extremely nutritious.
To ensure healthy eating, it is necessary to maintain a healthy balanced diet plan. You can find the best Indian diet plan for weight loss here.
2. Don’t skip breakfast and eat on time
Make sure that you do not skip breakfast. You will only feel hungry throughout the day and end up snacking a lot, mostly on unhealthy food.
Eating on time throughout the day is important if you want to have a healthy body mass index because it becomes easier to burn calories faster. Besides, you don’t feel tempted to binge on unhealthy foods in between meals.
3. Exercise regularly
Another key element in your journey of losing weight and reducing your BMI is regular exercise. Spend at least 30 minutes every day moving around, whether you are walking, jogging, running or working out.
In addition to helping you burn the calories that you need to, regular exercise also ensures you feel good, keeps you fit and active.
4. Make sure to drink plenty of water
The importance of drinking water cannot be stressed enough. Your body needs to stay hydrated at all times. Besides, many times, people confuse hunger with thirst. So, instead of drinking water, they end up eating and consuming lots of calories when a glass of water is what your body really needs.
5. Cut down your alcohol consumption
If you don’t want a beer belly, you need to cut down your alcohol consumption. Alcohol of any kind, not just beer, contains lots of calories. So, while trying to attain an ideal BMI, alcohol is not your best friend. In fact, a glass of wine contains as many calories as a chocolate piece.
While you try to reduce the number that the BMI calculator shows you, don’t forget that seeking help and advice from doctors, physicians and/or dietitians is very important. They will be able to give you a better understanding of your condition and help you get where you want to be.
Summary
Your body mass index gives you a clear idea of whether your body weight is ideal at your height or not. Steps must be taken to ensure that you maintain normal BMI levels in order to stay healthy, and keep lifestyle disorders away. Follow the tips mentioned in this article to maintain your BMI at normal levels, and keep your health in check.
The post How to Calculate Body Mass Index: Normal Range and Tips to Reduce BMI appeared first on HealthifyMe Blog.
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