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What is healthy amount of weight to lose in a month?

Losing weight to look fit is becoming a trend and everyone wishes for it to be a magical phenomenon. You guys think that today you think of losing weight and after a few days, you can fit into the old clothes that you have not tried since long because of your bloated tummy or bigger hip size. But you people need to slow it down. Sit back, take a deep breath and think what should be the healthy amount of weight that you can lose in a month without feeling weak.

You come across various diet options that promise to help you lose weight like 20 pounds in a month. But all such fast pace ways of losing weight do more harm than good as once you stop the diet you tend to gain weight at a much faster speed than you lost it. Backfire! Always look for sustainable weight loss techniques which involve dietary and lifestyle changes with a proper workout routine.

HOW MUCH WEIGHT SHOULD YOU LOSE?

You can’t generalize the amount of weight to be lost for every person. It would be different for everyone depending upon their age, level of physical activity, gender and health condition. The experts suggest that losing 4-8 pounds in a month is safe.

To meet your goal, you will have to lose one pound every week. For this you will have to maintain a calorie deficit in your body, that is you need to consume fewer calories than what your body burns daily. This can’t be achieved alone by dieting, you will have to do strength training as well. This will make your muscles the calorie-burning furnace and will prevent your body from losing the muscle mass in place of fat deposit.

Once you start losing weight, the first week would be very exciting as you will shed around 5-10 pounds this week. But this will not be the rate of weight loss for the coming weeks. This too is a possibility that you will not lose any weight in further weeks. The reason is that now you must have regulated your diet and started taking healthy food items which don’t add up much to your calorie reserve. Your body to get energy now starts using the reserved glycogen stored in muscles and liver. Glycogen is bound with water when stored inside the body. When glycogen levels go down, you tend to lose water weight with them and not the fat. So don’t be heartbroken if in the second or third week your weighing machine gets stuck at the same place.

Patience is the key to fitness.

WHEN SHOULD YOU STOP?

If you are losing weight at an abnormally fast pace like more than 10 pounds in a month, your body fights back. Your metabolism will slow down to save energy, your appetite increases and you burn less fat. Strength training while losing weight is very important if you want to get fit the correct way. When you start losing weight, you also lose some of your lean muscle mass if you are not working out to build muscles. When you are trying to maintain a calorie deficit, you take a diet which lacks various nutrients. This can cause nutritional deficiencies. Rapid weight loss has also been associated with the formation of gall stones due to improper functioning of the gall bladder. All of this brings frustration. So choose a stable and sustainable weight loss plan that will be successful in the long term.

Here are a few things that you will have to keep in mind when losing weight :

1. PLAN THE SCHEDULE

Remember to set realistic goals. Don’t be too harsh on yourself. Slow and steady attains the goal of fitness. A well-planned diet regime and workout schedule are two keys to success. You need to takeout time to plan these things every week and do some analysis of how much of your fitness journey is complete. Set smaller goals at the beginning that will boost your confidence. Then go for bigger goals. Take your measurements. Comparing your measurements time to time will give you a great feeling that you will feel really motivated to work out better.

2. BE PREPARED FOR FAILURES

There will be times when your weight will become static or you will experience a slight addiction to it. But if you are already prepared to face such disappointments then you are doing great. Despite zero weight loss, you will experience that your stamina for a workout has increased and you can now very well fit into your pair of jeans.

3. YOUR BODY KNOWS WHAT IS BEST FOR YOU

When you work out well, you might experience an increase in your appetite and also have some cravings. In such a situation you should look for healthier options to your cravings for unhealthy foods. Always remember to avoid overeating.

4. STICK TO BASICS

Once you start shedding some pounds, you get really excited and start forgetting the basics of weight loss. Always keep in mind that a combination of diet, exercise and lifestyle is what helps you attain your goal of fitness. A nutrient-rich low-calorie diet, regular exercise, good quality sleep and a healthy way of living will make you lose weight as per your plan. Avoid processed food items and look for homemade healthy food. If you are not able to lose the desired amount of fat, take a look at your diet, exercise and lifestyle habits and if needed take help from a professional.

In this fast pace world, everyone needs instant results. But your body is not a machine like a calculator or a laptop that will immediately give the output. Losing weight is equally simple and equally challenging. But if you are patient enough to overcome the challenges thrown your way on your fitness journey, nothing can stop you from attaining your desired goal. Avoid crash dieting and exercise binges. Balance these two factors. And get ready, a lot of compliments are coming your way!

[fitociety]

Ketogenic Diet for Beginner’s – How to Start a Low Carb Diet

The most successful one of all the diets is Keto Diet for losing fat as has been proved by different research studies performed on people with different metabolic rates.

A keto diet is popularly known as a low carb diet. The word keto in the name refers to the production of ketones in the liver to be used as a source of energy. It is a low-carb and high-fat diet.

The mechanism of digestion of food in a person who eats a diet rich in carbohydrates are –

•From complex carbohydrates, glucose is produced as the simplest carbohydrate. It is the most readily available and easily convertible source of energy for the body.

•For digestion of glucose, insulin is produced by the pancreas.

•Since glucose is getting utilised as a source of energy, fats present in the body is stored as they are not needed.

When you deprive your body of its usual supply of carbohydrates, your body looks out for other sources of energy. One such source is stored fat. This fat gets broken down into ketones inside the liver. This state is referred to as Ketosis.

How to achieve Ketosis?

Keto diet is the example to prove that the common conception amongst people about losing weight by cutting down fat intake is a misnomer. If you are gearing for target weight loss as to say weight loss in a month, then following a well-planned keto diet is a nice option. There are some very easy to understand tips for a successful weight loss regimen with the help of a keto diet.

These are the tips on how to plan your keto diet-

1. Make perfect criteria of how many carbs you are allowed to take on a daily basis? You need to maintain total carbs below 35g per day.

2. The belief that a diet rich in fat tends to make you gain weight can very well be proved wrong if you are following a keto diet. Also, the conception that you need to starve for losing weight doesn’t work on a Keto diet. As fats are the major source of energy during Ketosis, you need to keep yourself well-fed with fats.

3. Protein intake has a direct impact on how well managed your ketosis is? If you regulate carbs and fats but don’t pay attention towards your protein consumption then you are at a loss. This slows down the ketosis that you are trying to achieve for losing fat. Net protein intake per pound of lean body mass should not exceed more than 0.8g.

4. When on a ketogenic diet, your body experiences marked reduction in insulin levels. This major drop in insulin levels speeds up burning of fat. If you are fond of taking snacks between your meals, then this can be slowing down the weight loss by increasing insulin levels.

5. Water is the best drink to consume whether you are on a diet or not. It not only keeps you hydrated but also helps you control your appetite by making you feel full.

6. If you are serious enough with your diet and then you also add exercise to your routine, then there is nothing that can stop you from losing all the excess fat and get a fit physique.

How to know that your body is under ketosis?

In the initial days, you might experience certain uneasiness, nausea, lethargy and dizziness. These are common symptoms of Keto Flu. When your body shifts from carbohydrates to fats as the main source of energy, it makes certain adjustments and these symptoms are a result of those modifications made in your metabolism. Not to worry, these will subside themselves within a few days. After Keto flu is over, you may develop some other physical symptoms which can be used to assess your Ketosis level –

• As the liver is making all sorts of ketone bodies, acetone is one such ketone body which is excreted up to some extent in the breath. It smells like nail polish remover. This usually stays for a short period and goes away on its own.

• You can notice that since you started following a ketogenic diet, your rounds to the washroom for passing urine have increased. This is due to the diuretic property of ketones.

• Since your fluid output is increased in the form of urine, feeling thirsty more often is quite obvious. Care should be taken to restore all the fluid and electrolytes lost.

Side effects of Keto diet –

Two commonest reasons for side-effects seen when you are following a keto diet are – 1. Dehydration – you are not able to restore the fluid loss.

2. Nutritional deficiency – your body has a lack of some vital nutrients, commonest of them are vitamins and minerals.

The most frequently encountered side-effects are –

1. Constipation – This is directly related to your dehydration levels. The more you fail at rehydrating yourself, the longer you will have to wait for your stool to pass. The easiest solution is taking plenty of water and adding some fibrous vegetables to your food.

2. Lethargy – It happens due to the shifting of your body from using glucose to ketones as a source of energy. Once this transition is over, you will start experiencing again the same vitality as earlier.

3. Cramps – As being on a keto diet, you make several adjustments in your food menu, sometimes you forget adding items that provide you with enough minerals. This can cause cramps. Make sure you are eating enough green leafy vegetables, fish, nuts, dairy products and meat.

Keto food menu –

You are going to make some serious changes in your metabolism by going for a keto diet, so you need to be very programmatic and well-planned for it to begin. As you can’t eat the same items every day, you also have to look for multiple keto food items that you can eat in rotation without getting bored of the same taste. You should be cautious while planning your menu as there are some common food items that you might forget to restrict from your diet. The more disciplined and focused you will be, the earlier you will be able to reach ketosis.

Few of the food items to be avoided on the keto diet are – • Honey or sugar in any form.

• Potato or any other tuber which is rich in starch. • Grains as wheat, corn, rice and cereals. • Fruits ( except berries).

Don’t be too disappointed as you are still left with some really interesting and relishing food options. to name few, you can try- • Nuts • Seeds • Sweeteners – low-carb sweeteners • Avocado • Berries- raspberry, blackberry • Meat – fish, poultry, eggs, beef • Above-ground vegetables (especially the green ones) – broccoli, cauliflower, leafy greens ( spinach, kale) • Dairy rich in fat – cheese, butter, high fat cream • Fats – coconut oil, salad dressing with high fat

One common mistake that you can make is not calculating your liquid calorie intake. The drinks or beverages that are part of your regular diet might be adding unwanted carbs to your Keto diet. Taking drinks that help you lose weight has always proved to be plus point of any diet. When on Keto diet you can consume following drinks and beverages without feeling guilty of not sticking to your diet chart –

• Water – Water is the best drink for any diet. Keto makes you all the more dehydrated by its diuretic action, you are very much prone to suffer from the after-effects. You better save yourselves by drinking plenty of water. Drink a few glasses more than the recommended amount. You can also add lemon or orange for flavour. • Bone broth – this works for both the side-effects of keto-diet. It rehydrates you as well as fulfils your nutritional requirements also as it is richly loaded with vitamins and minerals. • Tea or coffee – You can opt for green or black tea. Both tea and coffee have some weight loss benefits. • Coconut or almond milk.

Keto-diet is not that difficult to follow as it appears to be due to the misinformation available to you. A disciplined and focused mind will help you reach your goal in a shorter span of time as it will help you control all your cravings maximum of which are related to sugar-loaded products like chocolate, bread, cakes and pastries. Switching from carbs to ketones can be a bit tough in the beginning, but if you stick to it in the initial stage, the rest is all set. Avoid carbs, drink sufficient.

[fitociety]

What is healthy amount of weight to lose in a month?

Losing weight to look fit is becoming a trend and everyone wishes for it to be a magical phenomenon. You guys think that today you think of losing weight and after a few days, you can fit into the old clothes that you have not tried since long because of your bloated tummy or bigger hip size. But you people need to slow it down. Sit back, take a deep breath and think what should be the healthy amount of weight that you can lose in a month without feeling weak.

You come across various diet options that promise to help you lose weight like 20 pounds in a month. But all such fast pace ways of losing weight do more harm than good as once you stop the diet you tend to gain weight at a much faster speed than you lost it. Backfire! Always look for sustainable weight loss techniques which involve dietary and lifestyle changes with a proper workout routine.

HOW MUCH WEIGHT SHOULD YOU LOSE?

You can’t generalize the amount of weight to be lost for every person. It would be different for everyone depending upon their age, level of physical activity, gender and health condition. The experts suggest that losing 4-8 pounds in a month is safe.

To meet your goal, you will have to lose one pound every week. For this you will have to maintain a calorie deficit in your body, that is you need to consume fewer calories than what your body burns daily. This can’t be achieved alone by dieting, you will have to do strength training as well. This will make your muscles the calorie-burning furnace and will prevent your body from losing the muscle mass in place of fat deposit.

Once you start losing weight, the first week would be very exciting as you will shed around 5-10 pounds this week. But this will not be the rate of weight loss for the coming weeks. This too is a possibility that you will not lose any weight in further weeks. The reason is that now you must have regulated your diet and started taking healthy food items which don’t add up much to your calorie reserve. Your body to get energy now starts using the reserved glycogen stored in muscles and liver. Glycogen is bound with water when stored inside the body. When glycogen levels go down, you tend to lose water weight with them and not the fat. So don’t be heartbroken if in the second or third week your weighing machine gets stuck at the same place.

Patience is the key to fitness.

WHEN SHOULD YOU STOP?

If you are losing weight at an abnormally fast pace like more than 10 pounds in a month, your body fights back. Your metabolism will slow down to save energy, your appetite increases and you burn less fat. Strength training while losing weight is very important if you want to get fit the correct way. When you start losing weight, you also lose some of your lean muscle mass if you are not working out to build muscles. When you are trying to maintain a calorie deficit, you take a diet which lacks various nutrients. This can cause nutritional deficiencies. Rapid weight loss has also been associated with the formation of gall stones due to improper functioning of the gall bladder. All of this brings frustration. So choose a stable and sustainable weight loss plan that will be successful in the long term.

Here are a few things that you will have to keep in mind when losing weight :

1. PLAN THE SCHEDULE

Remember to set realistic goals. Don’t be too harsh on yourself. Slow and steady attains the goal of fitness. A well-planned diet regime and workout schedule are two keys to success. You need to takeout time to plan these things every week and do some analysis of how much of your fitness journey is complete. Set smaller goals at the beginning that will boost your confidence. Then go for bigger goals. Take your measurements. Comparing your measurements time to time will give you a great feeling that you will feel really motivated to work out better.

2. BE PREPARED FOR FAILURES

There will be times when your weight will become static or you will experience a slight addiction to it. But if you are already prepared to face such disappointments then you are doing great. Despite zero weight loss, you will experience that your stamina for a workout has increased and you can now very well fit into your pair of jeans.

3. YOUR BODY KNOWS WHAT IS BEST FOR YOU

When you work out well, you might experience an increase in your appetite and also have some cravings. In such a situation you should look for healthier options to your cravings for unhealthy foods. Always remember to avoid overeating.

4. STICK TO BASICS

Once you start shedding some pounds, you get really excited and start forgetting the basics of weight loss. Always keep in mind that a combination of diet, exercise and lifestyle is what helps you attain your goal of fitness. A nutrient-rich low-calorie diet, regular exercise, good quality sleep and a healthy way of living will make you lose weight as per your plan. Avoid processed food items and look for homemade healthy food. If you are not able to lose the desired amount of fat, take a look at your diet, exercise and lifestyle habits and if needed take help from a professional.

In this fast pace world, everyone needs instant results. But your body is not a machine like a calculator or a laptop that will immediately give the output. Losing weight is equally simple and equally challenging. But if you are patient enough to overcome the challenges thrown your way on your fitness journey, nothing can stop you from attaining your desired goal. Avoid crash dieting and exercise binges. Balance these two factors. And get ready, a lot of compliments are coming your way!

[fitociety]

Detoxification is needed for your body

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IS DIETING HELPING YOU LOSE WEIGHT?

Many of you must have visited nutritionists, dieticians, gym trainers or surfed through multiple online tutorial videos before finalising your diet plan for losing weight. You are also sticking to it with full honesty. But the result is not as per your expectations. The pounds that you wanted to shed are still there either around your waist or lower limbs. So start questioning yourself where is the problem? There are a few possibilities in this situation-

Your diet doesn’t suit your body as every diet is not meant for anyone and everyone.

Your body has adjusted its metabolism too nicely with a diet that it doesn’t let you burn calories.

You are not hitting the gym or working out well to make a balance between dieting and exercise for losing weight.

The pattern of dieting that you are following is the traditional one.

As people are becoming more conscious about fitness, research in this area has also excelled. New concepts are originating and old ones are being discarded. A similar thing happened with the traditional concept of dieting that people have been following now for many years. It has been found out that this way of dieting doesn’t work. If you are dieting and you have lost some weight, then within a year, you will regain 1/3rd of this weight loss. And the whole of weight loss in addition with some more is regained within 3-5 years.

Your body is very well adapted to all crucial situations that it might have to face. One such situation is dieting where you cut down on your calorie intake. Your body initiates a number of processes to reduce the amount of weight lost.  A new concept called CALORIE-CYCLING – rotating between a deficit and maintenance level shows the possibility that losing weight can be made sustainable.

PROBLEMS WITH YOUR TRADITIONAL DIET PLAN

For dealing with problems caused by dieting, you need to first go into the reasons behind them. Your body adapts in several ways when you have been dieting for a very long time.

It regulates the activity of your sympathetic nervous system in a way that burns a minimum amount of calories as your body is facing a caloric deficit.

It slows down the metabolism by adjusting thyroid hormones.

The level of the hormone that controls hunger falls down and you start feeling more hungry.

All these things happen in your body after you have been dieting for several weeks. This is to ensure that from a limited supply of calories that your body gets, it is maintaining its functioning at an optimum level. If said in other words, the lesser calories you consume, the lesser you will burn.

CALORIE CYCLING

The cycling between calorie levels helps you maintain metabolic rate, satiety and hunger hormone levels. Calorie cycling can also help you lose more fat than traditional dieting.

If you want to cycle calories and save yourself from your body getting adapted to dieting, aim to keep the time period during which you reduce calories to four weeks or fewer.

The longer you go for a calorie deficit, the longer you will have to remain in maintenance during calorie cycling.

The pattern of calorie cycling is different for everyone. It depends upon age, metabolic rate, body fat level and deficit severity will decide how long your cycling between deficit and maintenance would be.

DIFFERENT APPROACHES FOR CALORIE CYCLING-

CYCLE OF 7 DAYS – a 5-day calorie deficit, 2 days at maintenance

CYCLE OF 14 DAYS – an 11-day calorie deficit, 3 days at maintenance

CYCLE OF 30 DAYS – 3 weeks calorie deficit, 1 week at maintenance

CYCLE OF 45 DAYS – 4-5 weeks calorie deficit, 10-14 days at maintenance

TIPS TO MAINTAIN CALORIE CYCLING –

Here are a few key points to guide you during your calorie cycling for fat loss –

Calorie cycling is not a permanent way of losing weight. It should be limited to a few weeks or a few months. Once your goal is achieved, go back to your old routine.

Balance your deficit and maintenance cycles well. Don’t overdo any of these by either starving yourself or indulging in a feast calling it to cheat day.

Deficit period should not be too extreme.

When in maintenance cycle take a sufficient amount of calories to balance caloric deficit.

Plan your exercise schedule as per deficit and maintenance cycle. On high-calorie day, strength-trains your weak muscle groups as they will be getting the fuel they need for a proper workout.

Stick to the same food items that work best for you. Taking more calories doesn’t mean you have to change your food sources, you only have to increase the portions. Include high-protein and nutrient-dense food in your diet. You can use high-calorie days to eat some food items that you have to avoid otherwise.

Calorie cycling is a healthier way of dieting while losing weight. You should now change your traditional dieting plan for including calorie cycling into it.

[fitociety]

10 Ways to Boost Your Gym Performance

All workouts can’t be equally wonderful. Sometimes post-workout, you feel you were amazing. You did your best. And some other times, you don’t perform the best you can. What is it that prevents you from working out the way you want to? Here are some reasons that are stopping you from getting your desired physique and how you can overcome these challenges –

1. SET GOALS –

A well-planned routine always helps you attain your goal faster and in a smooth manner. Hitting the gym hard without deciding what you are aiming for will take you nowhere. Take out some time, ask yourself what is your expectation from the Fitness regime you are following. Is it gaining weight? Then how many pounds do you want to add to your present body weight? By what time do you want to achieve your desired weight goal? Or you are working out just to increase your biceps or chest size or make some abs appear. Then also you need to decide what size of biceps you want to flaunt. A clearly set goal will make you more focused. It will give you a sense of purpose and zeal to work for your goal. Set shorter goals as they are easily achievable.

2. HAVE A HEALTHY COMPETITION-

Find a gym partner, one who will become your rival and give you a healthy competition. This will always keep you on your toes as you will always compare your performance with him. There are days when you feel lazy, and you try skipping a few sets of push-ups or completely cut short from the first exercise to third or fourth. If you are working out alone, this is definitely your way of working out on these lazy days. But if you have a rival training partner, then your pride will not let you do this. This is a smart way of keeping yourself motivated which is not an easy task if you know that there is no one watching you.

3. TAKE GOOD CARE OF YOURSELF-

There are multiple activities that you do between your two workout sessions. You think what difference will they make on your workout tone. All these activities directly influence your performance in the gym. The amount of rest you had, the dinner or breakfast you ate, the drinks that you consumed or your emotions in between two sets of the workout will make an impact on how you perform in the gym. Learn to take good care of your nutrition, hydration and rest. If there is a problem with any of these, your workout time is going to be the tough one. You will be trying hard but unable to give your best. An incomplete sleep, any emotional disturbance, any stress, missed meal, poor hydration or over hydration with improper drinks can influence your workout tone.

4. HAVE A PRE-WORKOUT DRINK-

The way coffee makes you feel awake and energised, the similar effect you will feel after taking a pre-workout drink. Many brands offer you different types of pre-workout products, which not only increase your energy levels but also pump up your muscles and increase your mental focus. Once you will try them, then you will know what you have been missing till now. The optimum time period for which these products give you energy is 60-90 minutes. If you want your energy to be at its peak when you step inside the gym, then start sipping your energy drink 30 minutes before starting your workout. Now go and smash the gym!

5. CHOOSE YOUR GYM PLAYLIST WISELY-

Music has a tendency to influence your mood. A sad day can be changed to a cheerful one by listening to nice soothing music. Music can make you feel like dancing or fitness lovers can feel like hitting the gym after listening to an energetic track. Most of the gyms have their own music playing when you workout, but how many of those tracks increase your adrenaline levels and make you feel like smashing it out. Select tracks that you groove with and feel high. You can go to rap or rock music. If while listening to these tracks you get completely lost into yourself and forget everyone around, you are going to kill the workout now.

6. DRESS UP-

This may sound stupid to many of you but the way you dress up makes an impact on how you feel about yourself. Imagine yourself in your night gear, that cloud of laziness sitting on top of your head and you are hitting the bottom of energy level inside you. Now imagine you all dressed up for a party looking your best, that vibe is magical. Similarly while going for the gym, if you dress up in well-fitted leggings, tank tops paired with cool shorts, t-shirts and a pair of sneakers, your energy will boost as if you have sipped an energy drink. So go shop brand new gym wear and kick start a super awesome workout session.

7. CONNECT WITH YOUR WORKOUT-

Don’t engage mindlessly in your workout. Try to think of every muscle involved in the type of contraction you are doing. This will improve the results of your workout. Rather than paying the whole of your attention to your instructor or watching that other guy giving his best, if you engage your mind in the contraction of muscles, you will actually do the exercise the correct way.

8. STOP WASTING TIME IN RELAXING –

Cut down your rest intervals in the gym. By minimising the intervals, you will be able to maintain the intensity of your workout. The right amount of rest varies from one person to another. But the rule is, take only that much rest which prepares you for your next set, the time taken helps you recover.

9. CHOOSE YOUR SETS –

Don’t follow the trends or feel pressurised by anyone’s guidance. Choose what you feel is best for you, the exercises that you enjoy doing. If your workout session is too plain that you don’t look up to do it, you really need to replan it.