Fitness comes from 30% workout and 70% diet. While starting your fitness journey, managing to squeeze in some kind of workout 4-5 days a week is not that difficult. However, managing the diet is the tricky part. Getting rid of those chips and candies between meals is the toughest. Instead of skipping those random snack breaks and starving yourself, which can lead to binge eating during the main meals, go for healthier snack options. Here’s a list of some healthy alternatives to your daily unhealthy junk.
1. Greek yogurt with mixed berries :
For the people who hate milk, Greek yogurt is a great way to get some calcium. It’s also a good source of protein. Berries go really well with yogurt and they are very rich in antioxidants. Switch this combo with a bowl of ice-cream. It’s just as satisfying but with fewer calories.
2. Avocado with spice :
Sprinkle half an avocado with a pinch of chili powder and salt. This savory snack is very satisfying and is just around 130 calories. Avocados consist of healthy fats which help lower your bad cholesterol and raise your good cholesterol. It’s easy to make and fills you up instantly.
3. Carrot sticks with Hummus :
Carrots are a good source of vitamin A. They also help reduce the risk of cancer, heart diseases and cataracts. Carrots and hummus go well together. Hummus is made of chickpeas which are a rich source of protein. It also has anti-inflammatory properties. This snack tastes great and is less than 200 calories.
4. Apple slices and peanut butter :
Apples are high in fiber and are great for your gut health. Peanut butter is filled with good fats. Apple slices with peanut butter taste great together. It’s a good way to satisfy your sweet tooth without consuming excess calories.
5. Veggie sticks with guacamole :
Cut up any veggies you like into stripes to make easy and crunchy dipping. This is a very good alternative for chips. Dip these in guacamole and there you have a healthy snack that’s just about 200 calories. Veggies are a rich source of minerals, vitamins and fiber. Adding guacamole to this just means adding some healthy fats to your snack. This is a snack you can binge on guilt-free.
6. Mixed dried fruit and nuts :
Dried fruits are rich in fiber and they boost your nutritional intake. They are also very high in anti-oxidants. Nuts are a good source of healthy fats and when paired with some dried fruit makes an ideal nutritious snack. They are a perfect balance of healthy fat, protein and fiber. They are perfect as snacks on the go.
7. Hard-boiled eggs :
Eggs are a great source of protein. It consists of vitamins K2 and B12 which are very essential for the human body as it ages. Two large eggs contain around 140 calories and 13 grams of protein. Consumption of eggs keeps you full for a very long time thus cutting down your overall food intake. That’s why they are well known for promoting weight loss. Hard-boiled eggs with some salt and pepper can be good for breakfast as well as an excellent post workout snack.
Try these healthy, filling and yummy snacks as an alternative for the daily unhealthy ones so you can enjoy snacking guilt-free.
Like proteins and carbohydrates, consumption of fats is also very important. Fats promote healthy and smooth skin and hair. The right amount of good fats in your diet has proven to improve heart health, lower cholesterol and it might come as a surprise but it also helps the weight loss process since fats keep you full for a longer period of time thus reducing cravings. Good fats include monounsaturated fatty acids (found in plant foods like nuts) and polyunsaturated fatty acids (found in fatty fish). Here is a list of good fats that you need to add to your everyday diet.
1. Oils :
Olive oil is very well known to be healthy. However canola oil and peanut oil are also very healthy and can help lower bad cholesterol and raise good cholesterol. These also help add flavor to food. Avocado oil was introduced around two years ago is good for gut health along with a having a great taste.
2. Nuts :
Nuts contain omega-3 and omega-6 fatty acids which are essential for the body. These acids are not present in the human body and need to be achieved by consuming food rich in these acids. Nuts like almonds, hazelnuts, pecans and walnuts are some of the healthiest nuts. It can be used as an alternative for the junk snacks or even as a good pre-workout snack. These keep you full for a longer period of time and helps lower hunger between meals.
3. Avocados :
Avocado is a nutrient dense fruit consisting of 75% good fats. They contain lutein, beta-carotene, and omega-3 fatty acids which improve skin elasticity thus making you look younger. There are various dips that can be made using this millennial fruit. Even KETO friendly desserts use avocados to increase creaminess.
4. Fatty fish :
Fish like salmon, mackerel and tuna are some of the oily fish available to us. They are known to lower inflammation, reduce the risk of heart diseases, arthritis and even cancer. They are a good source of protein too.
5. Cheese :
Cheese is incredibly nutritious. A single slice of cheese has around 6-7 grams of protein which is more than that in a glass of milk. The fats in cheese reduce the risk of type-2 diabetes. It is usually a part of everybody’s diet already because of its great taste and doesn’t require any conscious effort to be consumed.
Sunflower, hemp, chia, pumpkin and flax seeds are some of the seeds that are high in oil content. They go great in salads and as a toasty topping for various baked items. When consumed immediately after a meal, seeds can help lower blood sugar levels. They help keep your hair shiny and also promote good digestion. Seeds help lower cholesterol and reduce the risk of cancer. Some researches proved that they reduce the tumor growth to some extent.
Those were some foods containing good fats that need to be included in your everyday diet. Sneak them into your meals for better gut health and good looking skin. Healthy fats are also good for the nervous system and to reduce dryness of eyes. They lower the risk of a lot of diseases. Consider all the health benefits and do not hesitate to add some fat to your meals.
Beer belly haunts most men, regardless of being skinny or fat. With this fast moving busy life, people don’t usually get time to hit the gym or do any kind of workout for that matter. However, there are some people dedicated towards losing that beer belly and getting fit, but until you reach your goal, here are some ways to hide that belly or at least distract attention from it.
Arjun Kapoor is one of those hefty actors who manage to dress up well and impress us in spite of that little belly showing. Kudos to his stylist for making him look so effortlessly fashionable all the time. Here are some tricks to steal from this chubby actor:
1. Dark colors :
Arjun Kapoor wears black on black like it’s no big deal, and that’s a good thing. Dark colours like navy blue, maroon, charcoal and black have been helping chubbier guys look great for years. The creases on a white t-shirt will highlight the beer belly, however the creases on a darker t-shirt are subtle and do not draw much attention giving an overall slimmer look. Any woman will back us up on this, they know the magical slimming powers of a good black outfit.
2. Make sure your shirts fit perfectly :
Too tight or too loose shirts don’t do any good for you guys, they just make you look silly. Do not go for slim fit t-shirts as that will exaggerate the belly. Instead opt for the regular fits. A well fitted tee is the one that lines your shoulders perfectly. This will help give a nice look without drawing too much attention to your belly.
3. Wearing prints and designs right :
Printed tees can go a long way if the right patterns are picked. A completely graphic t-shirt can help hide all the bulges. A nice bold print covering a bit of the chest and belly area can also help distract attention from the belly. A shirt with a combination of patterns can also work. Take a look at the blue checkered shirt here which gets darker half way down. This is highlighting the shoulders giving the belly bulge attention a break.
4. Layer up :
Layering up definitely helps hide that stubborn belly and also takes care of those love handles. Pair a t-shirt with a cool jacket and you’re good to go for a casual outing. The jacket can be leather, denim, bomber jacket or just a regular everyday thick cotton hoddie. A plain tee with an unbuttoned shirt also works.
5. Slim down your pants :
Slim fit jeans or a well fitted pair of chinos gives the bottom of your “dadbod” a slimmer appearance thus improving your entire look.
6. Button downs :
Wear a well fitted shirt and unbutton half way till just below your chest. This makes the shoulders appear broader and the belly smaller.
7. Tailor your suits :
A loose suit looks like it’s borrowed from your father and a tight one leaves you showing your body fat through the bulging buttons. Tailor made suits fit you properly according to your size thus giving a slick perfect look. They are also more comfortable and can be designed according to your needs.
8. Fix your posture :
Slouching can cause your beer belly to sag forward making it look bigger. Standing up straight gives you an instant slimmer looking belly. The fitting of the outfit looks better and it also helps you look more confident and powerful.
So, these were a few tips to conceal that beer belly, and help you step up your style game.
Drinking juices is the fastest way to consume calories and feel full. Of course juices cannot be replaced by whole fruits and veggies but it’s an easy way to consume foods like kale and spinach which not a lot of people like. Juices are also a good on-the-go breakfast or snack. They are quick and easy to make and are nutrition dense. They keep you full for long thus reducing the cravings. Juice your veggies and eat your fruits is the mantra that nutritionists usually suggest. A juice made with the right ingredients can have numerous health benefits. Here’s a list of a few juices you need to try for better health.
1. Pineapple + Carrot + Ginger :
You will need 2 cups of fresh chopped pineapple, 2-3 medium organic carrots and 1 tablespoon fresh peeled ginger. Juice it and enjoy. Add some chili powder to spice it up a little. This juice is rich in fiber and vitamin A due to the carrots and has anti-inflammatory properties from the pineapple.
2. Apple + Beetroot :
This helps reduce stomach ache, belly bloating and is also digestion-aiding. The beets make the juice rich in iron, calcium and potassium. It cleanses the liver and helps build new blood cells. Throw in 2 apples and 2 small beets in a blender. Add some ginger or lemon if you really hate the taste of beets.
3. Spinach :
Just juice 4 cups of spinach. This juice is loaded with vitamins like K and A along with minerals like magnesium and iron. The calcium in spinach help bones fight against injuries. It also contains folic acid that helps fight cancer. The high content of fiber and water can help with weight loss. It is very low in calories so can be included in any diet plan easily. Green juices are great as a pre-workout drink because they improve respiratory function and increase blood count. They also help reduce the damages caused by physical activities.
4. Kale + Pineapple + Mint :
Blend 6 kale leaves and a cup of pineapple chunks. Add a couple of mint leaves. Add an apple and some lemon if you like. It’s a good pre-workout drink since it boosts metabolism. It helps burn more calories and keeps the blood sugar levels stable.
5. Watermelon :
Just some plain watermelon juice is good enough for you. Add lime or mint or some spice to it to enhance the taste. It’s one of the best juices to enhance your workouts and help you recover faster. It keeps you hydrated and increases blood flow in your muscles. It has more electrolytes than sports drinks and helps balance the level of fluids in your body.
6. Ginger + Lemon :
Blend 1 ounce organic ginger, 1 squeeze lemon and 1 pinch cayenne pepper. This will result into a thick juice. Have it like a quick shot. This helps sooth cold and flu. It helps clear your digestive track too. It also protects against infections and strengthens the immune system.
These were some of the juices you should try to fit into your daily life for better performance at the gym and to stay healthy.
Carbohydrate is the key ingredient in your diet when you’re trying to build muscles. The calories from carbs should be given equal importance as that of protein. Carbohydrates are found in foods like vegetables, fruits, grains and dairy products. Here are a few reasons why carbs help you work-out better and help in gaining muscles.
1. Good source of Energy :
Carbohydrates are all about energy. The body uses carbs to make glucose, which is your body’s main energy source. Glucose is a type of sugar that can be used right away for energy or stored away to be used later. Carbs keep you fuller longer thus cutting down on binge eating and so you can concentrate on your fitness plan better. Before a strength workout, eat a carbohydrate-rich snack that includes at least 6 g of protein to enhance post-exercise muscle repair. You’ll find 6 g of protein in a hard-boiled egg, 2 egg whites, 1/4 cup nuts or 3/4 cup regular yogurt. And don’t skimp on the carbs since you need extra calories to gain muscle. Carbs can be in the form of oatmeal or fruits.
2. Add it to your post-workout snacks :
Post-workout snacks should include protein (10 to 20 g) and carbohydrate. Just some protein powder mixed with water is not enough. That’s because carbohydrate triggers an increase in insulin, a hormone that stimulates the uptake of amino acids by muscle cells. Options include a protein shake made with whey protein, almond milk and a banana, two cups of fruit salad and 3/4 cup Greek yogurt or a turkey sandwich.
3. Fuel your muscles :
One of the key ingredients that may be lacking in your diet is carbohydrate calories. Carbs should be the first nutrient you focus on since your muscles need to be fuelled to do the work that stimulates them to get bigger. Add a source of carbohydrate, such as whole-grain bread, cereal, rice, quinoa, pasta and sweet potato, fruit to all meals and snacks.
4. Include good carbs :
Eat plenty of fresh fruits and vegetables, which can add variety, color and flavor to meals. Whole grains such as whole wheat, corn tortillas, and brown rice are great sources of healthy carbohydrates. Check the nutritional label for carbohydrate information, including total carbohydrates, dietary fiber, and sugars. Plan your meals wisely adding good carbs to all of them. Start your day with a breakfast of whole-grain cereal and fruit. Add an extra serving of vegetables to lunch and dinner. For easy between-meal snacks right at your fingertips, keep raw, cut-up vegetables in the refrigerator. Substitute beans as a main course in place of meat once every week. Eat a whole fruit as your dessert.
5. Concentrate on calories and nutrients :
Research suggests that between 45 and 65 percent of your calories come from carbohydrates. Good carbs are filled with fiber and so they are an important part of your meal. Set your daily carb intake goal according to your muscle gain and weight loss requirements.
So stop ditching the carbs from your everyday meals. Instead, choose fiber-rich carbohydrate foods and avoid added sugars. Making healthy carbohydrate choices while reducing calories and increasing physical activity, is the healthiest path to muscle gain.
It‘s human nature to get drawn towards things that yield fast results. The best example is when you are trying to build in some muscles. When at the gym the efforts that one has to put in can get intimidating. In such situations, it’s tempting to turn towards a substitute that will help you get better endurance, lean muscles and also make you stronger. All of this can be attained through a luring drug which is also sometimes added into a few bodybuilding tips called anabolic steroids. It may have its benefits but it also does have its extended set of ill-effects.
Here are 6 ill-effects of using steroids:
1. It causes impotence :
If you’re yet to start a family of your own, this is one thing that you should completely avoid. When in the gym it will help you to flex temporarily but in the long run, it’s going to cause the chances of you having a baby. It hampers the production of testosterone that is essential in sperm development and also causes the testicles to shrink.
2. It leads to aggression :
An important health tip for men is to stay away from steroids if they want to stay sane. If consumed for a long period of time and in high amounts, the drug can really mess with your brain. Not only does it make you aggressive but also psychotic as it can control your impulses. It also plays with how your brain functions which result in violent reactions.
3. Sudden Death and Liver Cancer :
There are high chances for people who take anabolic steroids to experience sudden death. During the process of consumption, you are bound to grow in size, however along with it, even your heart will. This would ultimately lead to abnormalities. Also taking it for a long period of time can unfavourably affect your liver leading to cancer.
4. Develops Breasts :
When you gobble down steroids, they have adverse effects on the naturally producing male hormones- testosterone. It is important to have a balanced level of hormones that this dangerous drug acts as a rebel to. It increases the level of female hormones- estrogen in the body that leads to the development of breast tissues known as gynecomastia.
5. Causes Baldness :
There are many who put in a lot of effort for the hair by investing in good products and the best diet plans for men. But all of this will go in vain on popping an anabolic steroid as it can cause premature baldness. Losing hair especially at a young age can be devastating and embarrassing at the same time. You can avoid all of this by keeping away from the drug.
6. Additional Issues :
In addition to the above, there are more side-effects that follow the consumption of anabolic steroids. It adversely affects your immune system and your joins thus restricting your flexibility. People also experience an increased amount of painful body acne.
There may be many bodybuilding tips out there. But one tip that you need to engrave in your mind is to avoid the use of steroids for a better and healthy living.
Maintaining a healthy diet and weight has been a task for many. Weight loss has been one of the major concerns for a majority of the people and the numbers are increasing with time. Cutting of weight requires keeping the calories in check by burning more of it than consuming.
For a majority of people weight loss involve no eating or eating fancy food. But to everyone’s surprise, our kitchen holds a number of items that can aid us in losing weight if consumed in a proportionate manner.
Here are 8 Food Items that can help you lose weight:
1. Almonds :
Almonds hold more benefits than just sharpening our memory. A great stimulant that aids weight loss –almond acts as a rich source of fibre. It helps maintain our blood sugar level that if not controlled can lead to weight gain. It also acts as a great preventive food item for cardiovascular diseases which makes them the best snack for weight loss.
2. Spinach :
Throughout childhood, we have all been asked to eat spinach just like Popeye to get healthier and stronger. High on fibre and nutrients and low in calories, Spinach not only help in weight loss but also keeps the digestive tract on track.
3. Moong Dal :
High on vitamin A, B, C, E and other nutrients, Moong Daal is one of the healthiest Dal to be found in Indian kitchen. It helps to keep you full for a longer time thus curbing your hunger pangs. It is packed with proteins and fibre and is easy to digest.
4. Popcorn :
One of our favourite food item that accompanies us while binge watching- Popcorn works best for weight loss unless it is dipped in butter. Popcorn is low on calories and high on protein and fibre. You can consume a whole bowl of popcorn for only 100 calories.
5. Yoghurt :
Yoghurt is your gut’s best friend as it contains a number of probiotics and protein. Your gut plays a major role in your weight loss and the fibre and probiotics in yoghurt keeps the gut bacteria happy which also aids your metabolism.
6. Bananas :
Bananas are rich in fibre that helps in weight loss which is contradictory to the myth that their consumption leads to weight gain. Bananas also contain high amount of antioxidants and have low glycemix index which is why it is included in a number of bodybuilding tips.
7. Tomatoes :
Surprisingly tomatoes can also help losing weight as they contain Vitamin C that releases a certain hormone after consumption that helps keep a person fuller. It also lowers the blood sugar level, boosts energy which makes it the best food item for the weight watchers.
8. Coffee :
A health tip for men would be to consume Black Coffee right before a workout session as it increases the energy levels and does not contain calories unless milk and sugar are added to it.
The above mentioned foods can play a major role in best diet plans for men that would not only help them lose weight but also stay fit.
In the past decade, the importance of maintaining physical health has risen drastically. People have become more conscious about their health and the factors affecting it. Apart from just maintaining physical and mental health, people have also started giving more importance to their physique and body type. This is in order to increase their appeal and the degree of being fit. Amidst this evolution, gym owners have profited a lot and continue to attract more customers. However, physical fitness centres and gyms prove to be the hard way, and useful only to some extent which is why some people resort to supplements to boost their muscle gains in an attempt to provide an extra little push to their bodybuilding process.
Supplements are believed to provide extra vitamins, minerals and proteins as per the intake and their type. However, this is a popular misconception and supplements may not always be beneficial. Here are 5 reasons as to why you should stay away from supplements
1. Your body can only take so much :
Your body can only take a certain amount of vitamins and minerals. Once your body has reached its saturation level, it cannot take up any extra vitamins and minerals. The required amount of vitamins and minerals are covered with a healthy diet which can be maintained every day. Your body will dispose of the extra minerals you provide with pills and powder.
2. Some of the supplements Are Not Regulated :
Any eating substance that is not approved by the Government is not advised as healthy for consumption. The law regulates and provides its affirmation on any eating substance that is launched in the market if it is viable for consumption and your supplements might not be approved by the governing body. Supplements constitute chemical substances that might affect your health directly.
3. Risk Of Overdose :
Anything in excess bears a certain risk and makes your body prone to damage. Similarly, an overdose of supplements is highly damaging which is likely once you start consuming in excess and your body gets used to it. For instance, it is scientifically proven that high intake of Vitamin A and Manganese have adverse effects on your body. Different nutrients have different effects in case of an overdose.
4. Supplements are expensive :
When you are spending on something, you wish it to be effective, useful and cost-efficient as well. According to statistics, consumers spend over $30 billion annually, with some individuals spending over $100 per month, on supplements with exaggerated claims and unsupported claims of effectiveness. Whereas when it comes to the value for money, supplements do not meet their claims as well. It is scientifically proven that artificial intake of Vitamin d is completely useless.
5. Side-effects :
Consumption of chemicals and artificial products surely bears some side effects. Supplements are no less. Calcium carbonate is known to cause constipation, Vitamin D causes kidney stones and Vitamin E is known to cause blood thinning.
These 5 reasons should be enough to let you know why supplements are not so important and why you should always go for natural alternatives rather than artificial.
The concept of consuming protein every day was basically followed by the bodybuilders and professional athletes. But today, it has become a mainstream concept followed by the people the world over! However, some confusions that still pertain are ‘how much protein should one consume?’, ‘how safe is it to consume proteins everyday’ and ‘what are the actual benefits of a high protein diet?’
If you too are someone interested in knowing the actual benefits of consuming protein every day, read on as we tell you the 7 reasons why proteins should be an inseparable part of your everyday diet.
1. Muscular development :
When you combine resistance based activities like weight lifting with higher levels of protein intake it helps to stimulate lean muscle development. Your body constantly breaks down muscles and rebuilds it, especially during weight lifting! If you consume enough proteins every day, you provide your body with amino acids to help repair and grow your muscles.
2. Reduce calorie rate :
The best thing about protein-based food is that it is more filling and satisfying. So, eating more of proteins can only result in fewer calories being consumed. By reducing the total amount of calories being consumed one can manage his weight more easily.
3. Increase in daily overall calorie burn :
Your body uses a lot more energy to break down and digest protein than it does to digest other food rich in fats and carbohydrates. The reason being, protein requires more than double the amount of calories to become metabolised, which is also known as a thermic effect.
4. Increases potential for fat loss :
When you combine increased muscle mass, more satiety from meals, and a higher metabolic rate, your body automatically has more potential to lose body fat. Although, your body must have an overall energy deficit to lose body fat, with this combination of factors dieting becomes much more effective and easier to sustain than any other method of body fat reduction.
5. Helps gain more strength from training :
Expect your strength levels to increase when you start consuming proteins on a regular basis. The reason behind this is the combination of extra muscle development and quicker recovery of the muscles.
6. Better sleeping patterns :
If you are some who struggles to sleep at night, increasing protein intake in your diet can help you. When one consumes a higher proportion of proteins while dieting the energy from the protein can help improve sleep in overweight and obese people. If this doesn’t help, one can try consuming small amounts of carbs in their evening meals. Doing so helps to increase serotonin levels, thus making you feel more drowsy and ready to sleep.
7. Better quality of life :
Strength, mobility, muscle mass, staying lean and having good internal functionality are vital if you wish to have robust health and the ability to perform well. Along with overall diet and fitness program, increased protein intake can have a significant impact on your body and will give you a much better quality of life now and as you age.
We know that your life as a college going student consists of hectic schedules, lots of stress, skipping meals and eating on the go, all of which lead to unhealthy eating habits. But, you also need to keep in mind the after-effects of these habits on your body. Here are 7 healthy eating habits for you to battle the possible after-effects, feel and perform better and cope with stress.
1. Do not skip meals :
Do not let busy schedules hamper your meals. The body needs fuel to function efficiently throughout the day. Make sure you eat something every 3-5 hours. It’ll keep your brain charged and you in a positive mood. If you are hoping to lose weight by skipping meals, we must tell you, it’ll only leave you more stressed and hungry!
2. Have a good breakfast :
Make breakfast the most important meal of the day. A good breakfast is very important for young students like you as it keeps your body charged up throughout the day. Consuming a healthy and heavy breakfast will keep you active and concentrated all day long. It’ll set the tone for the day and promote weight maintenance and weight loss by keeping in check blood glucose levels and body metabolism.
3. Munch on healthy snacks :
Snacking helps keep you from getting hungry between meals and thus prevents overeating during your next meal. So the next time you feel hungry don’t wait until the meal. Munch on snacks and avoid junk food. Keep healthy, easy to grab snacks to eat on the go. For example, trial mix, low fat yogurt, popcorn or raw vegetables are always good choices.
4. Limit your caffeine and sugar intake :
While 1-2 cups of coffee per day are okay, do not depend on caffeine in soda, soft drinks or energy drinks. Consumption of caffeine beyond limits can cause insomnia and anxiety. Similarly, too much sugar adds to calories and contributes to tooth decay.
5. If planning to lose weight… :
…starving is the last thing you would want to do! Skipping meals can slow down your metabolism, thus leading to weight gain. Do not go for drastic measures. If you starve yourself, you may end up consuming more food later, thus leading to overeating. This may become an unhealthy cycle. If you really want to lose weight, do it the right way. A combination of healthy eating habits, proper lifestyle, and suitable exercise regime will definitely help you.
6. Say no to alcohol :
If you consume alcohol at all, make sure that its consumption is limited. Alcohol supplies calories, adds no nutritional value to your diet, and increases the risk of developing a long list of unhealthy conditions.
7. Drink lots of water :
Make sure you carry a water bottle around and keep drinking water throughout the day as it’ll keep you hydrated. Substitute water for energy drinks and soft drinks. Drinking a lot of water will also keep your skin clear and free from acne outbreaks.
Now that you have all the basic guidelines, make sure you follow them to eat right.