Our eating habits defines the structure of our body as we tend to keep a constant weight or gain weight with our eating habits. There are certain rules that needs to be followed when we plan to lose the excess weight off our body.

Important Rules You Should Follow For Weight Loss

Simple rules will help in weight Loss Easily

It does not mean that we should completely deprive ourselves from eating food and go on a crash diet instead we should plan a healthy diet that helps in a healthy weight loss for our body. It is important to get rid of the excess weight as it leads to obesity and heart attack as well. So to maintain a healthy diet and keep your body fit follow a simple diet that is full of nutrition.

Simple rules will help in weight Loss Easily

What Foods Should Be Avoided?

There are certain foods that adds kilos on our body in the form of fat, these foods should be avoided at any cost. Foods like carbonated drinks, packaged foods, juices, snacks, sweets, rice and butter should be avoided to keep your weight constant.

Always go for fiber rich fruits and vegetables, vitamins, minerals and proteins that helps in keeping out body healthy and full of energy. This also keeps our weight in check and it remains towards the healthy side.

Rules To Follow For Losing Stubborn Weight

Here are certain rules that you should follow for a healthy body and mind.

10 Important Rules You Should Follow For Weight Loss

1# Keep Away From Stimulants

Stimulants such as coffee, tea, alcohol and sugar should be avoided at any cost. If you wish to have moderate amount of coffee or tea then it is advisable to take just 1 cup in the whole day with meals. Never consume coffee or tea on an empty stomach for your better health.

2# Eat More Fruits And Veggies

Eat More Fruits And Veggies

Fruits and veggies contain fiber that helps in reducing weight

Fruits and vegetables contain fiber, iron and vitamins that are essential for our body’s growth. Fruits also helps in reducing the weight as they contain lot of water that flushes out toxins and chemicals from our body giving us a healthy weight and body in return.

Eat More Fruits

3# Keep Breakfast Healthy

Never skip your breakfast as this is the golden rule for your healthy body. Also have something nutritious for your breakfast that keeps on releasing energy in the body slowly for the whole day. Eat a bowl of dalia, yogurt or oats for breakfast as this will keep your weight in check and you will remain healthy as well.

4# Drink Water

Believe it or not but drinking 8 glasses of water everyday keeps your health on an upper side. It flushes out toxins and chemicals out from your body and also keeps your skin glowing with health. Water helps in pushing your metabolism up and builds up energy and immunity in the body.

5# Eat Small Meals

Eat Small Meals

Small meals are easy to digest and they convert into energy in our body

When you eat small meals then there will be a small gap between your meals and then the food will not be converted into the fats, instead it will be tuned into the energy and this will boost your metabolism by keeping your healthy and active.

6# Eat Dinner Early

Your last meal or dinner should be in your stomach two hours before hitting the bed. The ideal time for eating the dinner is 7-8 PM. You must sleep by 10 PM as food gets digested within two hours of your consumption giving you a healthy weight and body in return.

7# Restrict Calories

Your calorie intake should be restricted and watch your calorie count when it comes to eating sweets, pastries, cake, fried food, pizza,burger. Avoid junk food and sweets completely to get a healthy weight.

8# Increase The Intake Of Cereals

Increase The Intake Of Cereals

Eat cereals in breakfast for high energy and maintained weight

Start your day by taking multi-grain or cereals for breakfast as they helps in boosting the energy level and keeps excess weight at bay. You can also go for dry fruits by eating handful of them in the morning as they will help in increasing your energy level for the rest of the day.

9# Protein Diet

Take protein diet on daily basis for maintaining a healthy weight and building up muscles as well. Proteins also helps in building the tissues, muscles and cartilages in the body that gives your body a toned look and keeps excess weight at bay. Protein is available in the form of pulses, cheese, milk, green vegetables, sprouts and white meat.

10# Healthy Carbs

Choose your carb diet wisely as it leads to excess weight as our body turns the consumed carbohydrates into fat. Healthy carbs like brown rice, millets such as ragi and oats are examples of good carbohydrates that benefits the body and keeps it healthy.

With these golden rules you will never ever face the problem of weight gain or obesity and your health will remain fine in the long run. So just follow these simple tips and be ready for those compliments for a slim and toned body.

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Getting old is a normal physiological process that starts with the conception in the womb and ends with death. When our body reaches the level of maturity, loss of body lean mass begins which results in changes in body systems. This phenomenon of decreased efficiency of organs is called as Aging that finally ends with impairment of our organs and then death. With aging nutritional requirement of our body changes owing to physiological changes. In this article, we will discuss briefly how to plan a diet for an elderly.

Planning a diet for an elderly

Before planning a diet for an elderly it is important to know the nutritional requirement of an elderly.

Nutritional Requirement of an Elderly:

1.Energy Requirement-

With age energy requirement of the body decreases. An elderly woman requires only 1900Kcal/day where as an elderly man requires the only 2300Kcal of energy per day. If the total intake of calories is less than 1500Kcal per day it may lead to severe health problems. While planning a diet for an elderly it should be kept in mind that although the energy requirement of an elderly decreases, but their requirement of protein, vitamins and minerals increases. Diet for an elderly should be dense in nutrients.

Healthy Diet for an Elderly

2.Protein Requirement-

With advanced age, proteins stored in the skeletal tissue mass decrease so diet for an elderly should contain more protein. Recommended dietary allowance for an elderly male is 1gms per body weight and for elderly women 0.9gms per body weight.

3.Lipid Requirement-

Intake of saturated fats and should be reduced. The main sources of saturated fats are animal fats such as ghee, cheese and butter. Diet for an elderly should contain only monounsaturated and to polyunsaturated fat sources such as Safflower oil, olive oil, sunflower oil, peanut oil, etc. Lipids should contribute for about 30 percent of the calorie intake. Refrain yourself from over restriction of dietary fats as that may affect the quality of diet. Zinc status of old people, especially vegetarians decrease.

4.Mineral Requirement-

Zinc deficiency may cause reduced immunity, loss of appetite, poor healing of the wound and may develop ulcers. The top sources of zinc are dairy products, poultry. Red meat, nuts, whole cereals and beans. While planning a diet for an elderly one should restrict dietary sodium to 2 to 4 grams per day. Refrain addition of table salt and eating processed foods. Calcium is needed, especially in women. Elderly women re more prone to osteoporosis due to decreased estrogen level and bone demineralization of increases during the old age. The daily recommendation for calcium in older people is 1500 mg. Dairy products such as milk, cheese, yogurt, green and leafy vegetables and legumes are top sources of calcium.

5.Vitamin Requirement-

Diet for an elderly should include antioxidants such as vitamin a vitamin e vitamin c and carotene. These 3 antioxidant vitamins fight against the free radicals and slows aging. Vitamin b12 deficiency in older people may be to atrophic gastritis. Decreased absorption of iron due to overgrowth of bacteria. Vitamin b12 deficiency may lead to pernicious anemia. Diet for an elderly must include sources of vitamin b12 such as dairy products, meat, eggs, poultry, soya milk and fortified cereals. Vitamin b12 and b6 reduce the risk of heart diseases, depression and diseases of the nervous system. Sources of vitamin b6 are starchy foods such as potato organ meat, fish and non –citrus fruits.

Nutritional requirement of an elderly

Food groups to be Included in the Diet of an Elderly:

1. Cereal- Cereal should be one-third part of elderly’s meal. It includes rice, wheat, bread, buckwheat, oats, potatoes and Ragi. Elderly suffering from diabetes should avoid rice.

2. Fruits- An elderly should eat 2 fruits every day. Any fruit is good for health like apple, banana, oranges, watermelon, strawberry as they contain phytochemicals, vitamins, minerals and antioxidants.

Food groups to be included in the diet of an elderly

3. Vegetables- Vegetable should be the main part of every meal either in the form of salads or in cooked from. At least 3 to 4 serving of vegetable should be part of the diet of an elderly. Fresh fruits and vegetables are more recommended than canned once. Elderly suffering from diseases of the thyroid gland should avoid broccoli, cabbage, cauliflower and soya products.

4. Meat and fish- One or two serving of fish, meat, egg, and other alternatives are recommended. Animal products are a good source of vitamin b12 and vitamin k2.

5. Fats- A diet of an elderly should not contain more than 6 spoons of vegetable oil. Avoid margarine, fast foods, biscuits, animal fats and other food products that contain saturated fats.

6. Sugar- A diet of an elderly should not contain more than 5 spoons of sugar. Elderly suffering from diabetes should avoid refined sugar.

7. Milk and dairy products- diet of an elderly should include 2 to 3 servings of dairy products.

Milk and dairy products- diet of an elderly

An elderly should drink at least 3 liters of water to keep their skin hydrated and avoid diseases like urinary tract infection, constipation and stone. In short diet for elderly should contain fibers, essential nutrients and should be natural rather than processed.

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Deposition of fats in the body is the cause for many diseases, especially heart diseases. It makes people obese and fall sick in the long run. Most of the fats get deposited in the waist part, thighs, arms, hips, etc. Many of the heart diseases are due to high cholesterol levels in the body, i.e., fat. Let’s see how to reduce fats from your body.

Reduce Fats from Body Naturally

Food to Reduce Fats from Body:

Food plays major role in overcoming unnecessary fats from the body. A healthy diet is important in keeping body in right shape and healthy. A healthy diet leads to healthy heart.

Cucumber to Reduce Fats from Body:

it contains 90 percent of water and also contains important nutrients which are required by the body. Consuming cucumber is one of the healthiest options to cut fat.

Cucumber to Reduce Fats from Body

Fish to Reduce Fats from Body:

Impart fish in your diet regularly. They are good for body and they contain necessary fatty acids like omega – 3 fatty acids. Having fish also supplies body with necessary nutrients. It also contains zinc.

Fish to Reduce Fats from Body

Egg to Reduce Fats from Body:

These are the source of all nutrients and minerals. Even government of India is promoting egg by airing ads’ in television. However, egg yolk contains more fat than egg white. So, people who are cholesterol conscious should consume egg whites. It is power house of vitamins, nutrients and minerals.

Egg to Reduce Fats from Body

Fresh Fruits to Reduce Fats from Body:

Consume all types of fruits as each and every fruit has some or the other nutrients. Instead of consuming one fruit, have different colored fruits. As we all know they are loaded with all necessary nutrients.

Fresh Fruits to Reduce Fats from Body

Vegetables to Reduce Fats from Body:

They are low in calories and high on nutrients and vitamins. Consume Spinach, lettuce, basil, etc. to cut down fat from the body. Also consume vegetable salads to stay fit.

Nuts to Reduce Fats from Body:

Have almonds, cashews, pistachios, raisins, hazlenuts, etc in limited quantity to reduce bad fats in your body. Having said, if these are consumed in high amounts then it increases the weight of the body and other fats.

Nuts to Reduce Fats from Body

Sea Food to Reduce Fats from Body:

Sea food is one of the best sources to keep cholesterol and fats in control. Sea foods are rich in proteins and contain fewer calories. Zinc, omega -3 fatty acids, etc are present in huge amounts. So, don’t hesitate in consuming them.

Green Tea to Reduce Fats from Body:

Recently the usage and importance of green tea has increased. Green tea reduces cholesterol and is good for heart. It also contains anti-oxidants which keeps you stay fit and active.

Green Tea to Reduce Fats from Body

Exercise to Reduce Fats from Body:

Another way to bring down the fat levels is exercising. Doing simple exercises like jogging, walking, running, etc would be handy.
Follow these simple tips to reduce the levels of fat in the body. Moreover avoid junk foods and excess oil foods. It is advisable to use olive oil in cooking as olive oil contains good fats. It is not late yet, so start early and lead a healthy life.

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Fat, now-a -days has become a major concern for many people across the world. Fat is being deposited in the body due to life style changes and having unhealthy food. As a result people are becoming obese and falling sick to all kind of diseases. Physical appearance also tends to change due to additional fat. This is causing a major problem for many young men and women. So, here let’s see a few tips to reduce unwanted fat.

10 Amazing Tips to reduce Unwanted Fat from Your Body

Fish:

Consume fish, especially salmon fish, as it has lot of proteins and omega – 3 fatty acids. They help in burning calories and also they are high in protein content.

Fish – Reduce Unwanted Fat from Your Body

Cucumber:

Cucumber has lot of water content and it is useful to cut down weight as it contains almost 90 percent of water. It is also low in calories and high in other minerals, especially selenium.

Cucumber – Reduce Unwanted Fat from Your Body

Hazelnuts:

It contains good amount of mono-saturated fats which helps in reducing belly fat and also contains folate and potassium.

Hazelnuts – Reduce Unwanted Fat from Your Body

Eggs:

They are very good for health as they contain all nutrients required for body. Egg whites have high protein content and they are useful to muscle development and cuts down unnecessary fats. Many believe that yolk in egg has high cholesterol, but consuming them in limited amounts is good for health.

Eggs – Reduce Unwanted Fat from Your Body

Vegetables and Fruits:

Have fresh vegetables and fruits to stay healthy. They all are low in calories and keeps you fit. Mushrooms, oat meals, chilies are also said to reduce fats in the body. Recent surveys suggest that consuming raw chilies every day will decrease unwanted fat in the body.

Nuts:

Consume all types of nuts in limited amounts to cut fats. Most of the nuts contain good fats which keeps you feel light and healthy. Good fats are required for proper functioning of the body.

Shrimps:

Shrimps or prawns are very good source of minerals and nutrients and they are also low in calories in contrast to chicken and red meat. Limit your red meat consumption as it contains high fats.

Shrimps – Reduce Unwanted Fat from Your Body

Green Tea:

Green tea is said to reduce cholesterol if consumed regularly. Additionally, they have anti oxidants which are good for heart.

Exercises:

Exercising helps in reducing the levels of fats, Practice light exercises like running, walking, cycling, skipping, etc.

Don’t skip your Breakfast:

Many people tend to skip breakfast due to time constraint and they eat some unhealthy street food on their way to work. In fact skipping a breakfast or having unhealthy breakfast will have huge impact on the entire day. Avoid junk food as it leads to unnecessary accumulation of fats in the body and makes you fall sick in the long run.
Have four or five meals a day instead of having three times. Having food many times a day will aids in proper digestion of food. Consume food at least one hour before going to bed.
So follow these simple rules to cut fat and lead a healthy and happy life.

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