The Brunette Diaries

Super foods that help you lose weight

They say eat less to weigh less, well, not always. There are some super foods that make you lose weight by their sheer nutritional value. Now let us understand what we mean by lose weight. Lose weight = lose fat, not muscle! Losing weight involves building muscle, in fact. The more you build muscle, the faster you will lose fat. Here are a few foods that help you lose weight, the fat weight that is…

(Also read – Kick-start your weight loss plan)

Apples

An apple a day keeps the doctor away? Well, it keeps the weight gain away as well! Apples are the ideal on-the-go low-calorie snack.

Steak

Organic beef is actually good for you! The protein in beef can actually help you gain muscle and increase your metabolism, which in turn, will help you burn more fat and lose weight.

Eggs

One more food item that stacks on protein is an egg. Eggs are usually most healthy when boiled and it helps you lose weight as it builds muscle.

(You may find this interesting – Diet tips for weight loss)

Oats

Oats are filled with fibre that is good for your digestive system. This will help you lose fat easier.

Lentils

This bona fide belly flattener helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

(Try reading – Eat smart for easy weight loss)

Pomegranates

Besides being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fibre.

Yogurt

Most dieticians suggest plain yogurt as a great diet food. The reason being it can stave off hunger by keeping blood sugar levels steady.

Avocado

Well, when you hear about the fat content in an avocado, you may be discouraged. However, this fat is monounsaturated fat and it increases satiety. Thus, preventing you from gorging on unnecessary junk food.

Olive oil

Just like avocado, olive oil also contains monounsaturated fat that increases satiety. Research has also shown that it has anti-inflammatory properties that prevents bloating.

Kick-start your weight loss plan

If you want to lose weight, you must reduce your calorie intake or burn your calories. Most people find it tedious to work on burning so many calories, so the easier way out is to reduce your intake. Usually, to lose a pound, you must reduce 3500 calories. But obviously, you shouldn’t reduce your calorie intake suddenly. Here we list a strategic way to start reducing your calorie intake to lose weight and maintain optimum health.

Weight loss goals can be achieved by reducing calorie intake

Eat eggs for breakfast

If you want to reduce your calorie intake for the day, try having eggs for breakfast. Dieticians claim, those who eat eggs for breakfast end up having 400 calories lesser than those who don’t. Try having boiled eggs rather than fried to reduce calorie intake further.

Cut out the soda

Sweetened sodas are high on calorific value and we’re not talking about the good calories. Sugars in soda can cause your blood sugar level to spike. Cutting out sodas from your diet will make you lose a significant amount of weight by reducing calorie intake.

Don’t eat in front of the television

Eating while entertainment is on will make you end up taking in more calories than you initially desired. Usually, when you pay attention to what you are eating, you are more likely to eat lesser.

Serve smaller portions

Our eyes are bigger than our stomachs. Parents have also taught us to finish what’s on our plate. Well, wouldn’t it be wiser to just serve ourselves lesser, if that’s the case? If you still feel hungry you can serve yourself again. But by serving yourself a smaller portion, you can easily monitor your calorie intake. Besides this, you can also try using a smaller plate.

Reduce sugar based confectionery

Sugar confectionery can throw your calorie count out the window

When it comes to taste, health is most often thrown out the window. Such treats are usually made with no intention of being healthy and thus must be a rare indulgence if you are looking to reduce calorie intake.

If you can follow this regimen to start off your ‘calorie deficit weight loss plan’ then you can surely give your metabolism a good jump start to prepare for serious weight loss.

How to avoid weight gain due to a desk job

So it’s been a crazy-busy couple of weeks. You step on the scale one morning and, yikes! You’ve gained five pounds! How the heck did that happen? Well, research shows that what you weigh isn’t just the result of eating too much and exercising too little; it’s also linked to your feelings, your experiences, even where you live. Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain. This is more popularly known as ‘emotional eating’. Getting married and having kids are obvious triggers for weight gain, but there are other, more surprising transition points that can also influence your weight. This guide will see you through them all.

Also read: The expert’s guide to office makeup

You recently got promoted

The good news is that you love your new gig. And the bad news is that the big job is calling for a wardrobe in a bigger size! Chalk it up to stress, which prompts our bodies to release the hormones and insulin, which stimulate hunger. Usually in tense situations, we ignore the voice that tells us to eat healthy, and instead turn to high-calorie comfort foods. There’s only one solution: outsmart it. Bring a high-protein, fibre rich, fresh produce lunch, for instance; chicken salad, almonds and a orange, or yogurt and berries. The key is to choose foods that are satisfying.

Also make time for exercise. Yes, we know you’re too swamped, but we mean it. Working out or having an active lifestyle makes you more energized and helps reduce stress. If you don’t have time to hit the gym, go for a 15-minute brisk walk after lunch. Stand up and walk around for five-ten minutes at least once an hour. By moving frequently, you keep your major muscles working, which may ward off the negative effects of being sedentary.

Post Workout Mistakes You May Be Making

No matter how much effort you put into your workout, if your post workout habits are inappropriate, you’ll be losing out on your desired results. Pretty soon, you may find yourself de-motivated to work out and give up on your health goals. Therefore, it is necessary to maximise your workouts by paying attention to healthy post workout habits. Here we take a look at a few unhealthy post workout habits that you have.

(Also read – How to burn fat without losing muscle)

Cooling down

Post workout aerobics can help you cool down

Letting your heart rate and blood pressure return to normal levels cuts your risk of injury, according to experts. We hardly ever pay attention to this and return to our regular chores after a rigorous workout. The best solution is to end your workout with a light aerobic exercise to bring back your body to the normal resting levels gradually.

(Try reading – Benefits of push-ups)

Stretching

You must stretch to prevent muscle soreness

Stretching can prevent muscle soreness on the following day. Less soreness will mean you can hit the gym the sooner than ever and get back to working those muscles to attain your dream body!

Nutrition

Nutrition helps your muscles repair after a break-down workout. A combination of carbs and protein, like yogurt or a handful of nuts, is a great post workout snack to revitalize your body!

(You can also read – You can dance to lose weight!)

Hygiene

Make sure you take a shower and change your clothes after a workout

This may or may not apply to you; however, there are some people out there who don’t change their clothes or wash their bodies after a workout. Gross as it sounds, it obviously has more to it than just plain dirtiness. It can lead to yeast infections!

Sleep

Most people do not find the time to rest their bodies adequately due to hectic schedules. But what is important to note is that a good 7-8 hours of sleep is imperative for a person who works out.

(Also read – Get fit in 15 minutes!)

So the next time you think that skipping any of these things is fine, think again. Workouts can be good for you, but don’t let it affect your health!

How to burn fat without losing muscle

People usually want to lose the fat but are concerned about losing the pretty lean muscle tissue along with it while dieting. Here we give you tips on how to keep the lean muscle tissue and burn away fat.

Eat 5-6 smaller meals per day

To burn fat and keep muscle, you must not reduce your calories too much. Divide the number of daily calories your body needs into small meals spread throughout the day, rather than eating two or three large meals. This way your body receives a steady amount of the fuel it needs to maintain lean muscle mass.

Stack on protein

Your muscles need fuel to sustain itself. By having a protein rich diet, you are fuelling your muscles and telling your brain to stay away from muscle instead of stealing muscle for the energy deficit during a diet. If this happens, then your body is only going to use stored up fat to fuel your bodily functions and stay away from muscle. Good sources of protein include nuts, chicken, pulses and egg whites.

Maintain strength

Weight training must be adjusted appropriately

During a calorie deficit diet, you must not reduce the weight you carry. Your muscles need to be worked to sustain itself during this period of draught. By working your muscles, you are telling your body, once again, to use only fat to make up for the calorie deficit and stay away from muscle.

Reduce weight training volume

You need to maintain strength, but a caloric deficit is really an energy deficit, and while this is fantastic for losing any amount of body fat, it is not good for anything that is workout related like recovery and performance. Hence, even though you are maintaining strength, it is important to reduce volume/frequency of your workouts to facilitate proper recovery.

If you manage to do this, then you can reduce fat and maintain muscle. However, if you are lost on how to begin with this module straight away, check out how you can kickstart your weight loss plan.

Foods that can cool you down this summer

The summer can be unforgiving these days. We wonder if the sun is pissed off. While we can’t do anything to change the sun’s mood, we can at least do something to cool ourselves down after a hot day. Let us look at some foods that can help you cool down this summer.

Watermelon

With a high percentage of water, this fruit is healthy, cooling and refreshing as well. It contains a mere 50 calories per cup, so it clearly isn’t stacking on your calorie count if you are one who takes special care of that. Watermelon has immense health benefits, and having it as an excuse to cool off is a wonderful idea. Not to mention it is tasty too.

Yogurt

Yogurt is healthy, filling and will help cool you down on a hot and humid day. Be it frozen yogurt or just the usual one, yogurt can be a healthy and cooling breakfast, lunch dessert or evening snack.

Cucumber

Besides being used to cool off your skin on application, cucumbers can cool off your body as well. Cucumbers keep the body hydrated, and help in digestion as well, all of which is of utmost importance to brace yourself against a hot summer day.

Ice tea

The thought of tea on a hot summer day is frightening at times. But what if it is ice tea? Try this over the normal tea you are accustomed to, to ensure that you aren’t dehydrated. Switch out your hot morning tea for a glass of chilled iced tea, instead.

Salads

Green leafy vegetables with a sprinkle of olive oil can be a great way to indulge in a meal without the fear of it being heaty. Salads can leave you feeling cool and energized before or after a meal, as a meal, or even as an evening snack.

So if you are looking to cool down those struggling and sweaty pores that have been working all day while you were outside, this is a cool way. Yeah, it’s a cool way!

Tips to keep your kitchen healthy and clean

Ants, mouldy residue, dirty sink, dirty stove, and dirty food cabinets are some of the ways in which your kitchen can seem ugly. Usually, unless you have enough time on your hands, keeping your kitchen clean is not on the top of your agenda for the day. However, kitchen cleanliness is of utmost importance as it is the same place where your food comes from. Here are a few tips to keep your kitchen clean and protect against the following problems:

Let keeping your kitchen clean be at the top of your agenda

Ants

Ants can be a severe menace in your kitchen and they can infest the place if not taken care of in time. Usually, a solution of boric acid and water works like magic. Mix a tablespoon of boric acid powder in a cup of water and put the solution in a spray bottle. Spray the solution on the trail of ants, along skirtings and even in the corners of kitchen cabinets.

Spoiling food

If you aren’t used to keeping your food in the fridge all the time, don’t forget that food gets spoilt faster in the summer than in the winter thanks to the excess heat. Hence, it is important to keep your kitchen cool. Opt for a window covering that prevents harsh sunlight from coming in the house.

Trash

Usually, you are not required to change your trash-can linen every day; but in the summer, leftover food tends to rot faster. If you don’t change your trash-can linen, it can leave your kitchen with a foul odour.

Cleaning

Dusting of all the kitchen appliances is one more necessary job. Your refrigerator, microwave, food cabinets and your gas stove are places you must keep dust and grease free as this can be a harbour for bacteria.

Mould

The kitchen platform can develop mouldy residue if not cleaned well. Therefore, it is important to give it a wash before you turn off the lights each night.

Make sure you do all you can in your space of time and effort to keep your kitchen clean. Do not overlook this as it is imperative for healthy and clean food, and it lowers the risk of any disease.

Main causes of belly fat

Abdominal fat is an issue which most people struggle with. Most people want to look fit and fab, but everyone struggles with that flab around the tummy. Let us look at the main causes of this belly fat:

Improper digestion

Improper digestion will bring about a range of gastrointestinal disorders. Eating at late hours can cause your stomach to bulge and bloat. It is important to take all measures to ensure that you digest your food properly if you want to get rid of belly fat.

Genetics

Genetics play a role in belly fat as well. Some people find it harder to get rid of belly fat than most others because of genetics.

Stress

Several studies say that one can gain abdominal obesity due to stress. When you are stressed, the cortisol hormone is released, which triggers the fat reserve around the belly. At the same time, stress also makes you binge which results in excess fat accumulation.

Slow metabolism

Reduced metabolism rate is one of the main reasons for fat accumulation. When your rate of metabolism is low, you tend to burn lesser calories and hence fat gets stored in the most convenient place, which is your belly.

Alcoholism

Most people proudly talk about their beer bellies. But they know themselves they’d love to live without it. Alcoholism will contribute to higher calorie accumulation in your belly area.

Lack of activity

This is quite an obvious cause of belly fat. You need to involve yourself in some sort of physical activity that is in proportion to your food intake, to make sure you do not develop body fat.

Unhealthy eating

When you eat fatty foods, they accumulate in your belly area quite conveniently. Fast food is normally fried in excess oil and this is one of the main causes of belly fat.

How to lose weight without hitting the gym

Losing weight takes a lot of discipline and determination, whether in the gym or outside it. Some of us just don’t have the time for hitting the gym. Or maybe we are just not a gym-person. So how do we get rid of all the excess fat reserved in our body? Follow these steps to achieve your desired weight without sweating it out.

Smaller meals:

Not all of us are conscious enough to count every calorie, so try to make your meal portions smaller. And bunk the second helping altogether. You can take shorter lunch breaks at work so that you don’t over-eat.

Avoid too much sweet:

If you really need to have a dessert after your meals then try to swap the ice-creams and cakes with a piece of dark chocolate. It’s a healthier option to satisfy your sweet tooth without piling up on the calories.

Move your butt:

Having a sedentary lifestyle can make losing weight very difficult. Take regular breaks every 2 hours to walk around the office. Skip the elevator and start taking the stairs whenever possible. Enrol for a fun weekend dance class. The more you move, the faster you lose that weight.

Sleep:

Sleep is more than just a pretty-making mechanism. Your digestive system is also pumping hard to process your food, metabolizing carbohydrates and breaking down fats. Some studies have linked sleep deprivation to weight problems; so the bottom line is – if you don’t want your ‘bottom’ to grow bigger, hit the sack at the earliest.

Have sex:

That’s right; sex is a great way to shed the extra calories. An average sex session burns 150 to 250 calories per half hour – depending on how hot, flexible and athletic your session was. Now don’t be disheartened even if you aren’t extremely acrobatic in love-making, as sex naturally gets your heart rate up, which in turn improves circulation and burns calories and fat.

Laugh while you still have teeth:

Last but not the least – laugh more! Laughing heartily five times a day has the same beneficial effects as ten minutes on a rowing machine. How great is that!