Do You Want to Cut Calories !

 How to Cut Calories and Lose 10 pounds !


1. Snack Smart

Bernie Salazar, who you might know as The Biggest Loser season five at-home winner and fan favorite, knows firsthand how to lose weight safely. He follows two rules to stay on track and maintain his weight loss. First, snack the smart way.

"You don’t have to give up snacking, just choose healthy foods that help you feel more satisfied," he says. "For example, for 100 calories, enjoy six whole cups of Orville Redenbacher’s SmartPop!" That’s like eating just 14 almonds.

Also; if you have a bit of a sweet tooth and crave sugar, eat fruit, Salazar adds.


2. Stop Working Out, Start Playing

Salazar's second rule to stay motivated to lose weight is to have fun with your workouts.

"A very small percentage of individuals absolutely love to ‘work out,’ but everyone enjoys playing and having fun," Salazar says. "By identifying physical activities that you love to do, you will be more likely to enjoy the time you spend being active and be more consistent with integrating it into your daily life."

For instance, if you love to boogie, take a dance class.

3. Say Goodbye to Soda

Nicole Palacios, personal trainer and fitness pro in Vancouver, Canada, cautions against soda. "If you are drinking sugary pop every day, you are taking in between 120 to 160 extra calories every day. Say you drink two cans per day; that is an extra 300 or so calories. If you take out those two drinks and replace them with water, you will lose 10 pounds in about 16 weeks without really doing anything drastic," she says.

4. So Long, Sugary Dessert

By the same token, you should also limit your intake of sugary sweets. Palacios suggests you wean yourself off.

"Each day, try to have less until you cut yourself off completely," she says. "Sugar contains 4 calories per gram, and many processed food items contain more than 10 grams of sugar per serving; that’s at least 40 calories from sugar in one serving."

And try to make a habit of checking labels. Some juices have more than 28 grams of sugar per cup. Yikes!

5. Limit Late-Night Snacking

"When you sit down after dinner and watch TV or relax, find a way to keep yourself occupied so you don’t reach for the high-fat, comfort snacks," Palacios says. "Most snack foods are high in calories and/or fat and have nowhere to go except straight to storage."

Sorry to nighttime ice cream cups and bags of chips post dinner. "Cutting out those unnecessary snacks late at night can save you up to 500 calories per day, which adds up to a pound per week," Palacios says.

6. Burn, Baby, Burn

Try to burn 200 calories per day, Palacios says. She suggests walking, jogging, swimming, or other cardio exercise.

"That’s only about 20 minutes per day of moderate exercise. Add to that a 300-calorie deficit in what you’re eating, and over a period of a week you should be down a pound," she adds. "After 10 weeks, you should be down 10 pounds healthfully."

7. Fitness Comes First

Bob Greene, founder of TheBestLife.com, also suggests that you focus on fitness first. "If you start by increasing your activity, you won't have to cut as many calories to begin shedding pounds," he says. "Aim to get between 30 and 45 minutes a day of brisk aerobic exercise and three days of strength training."

8. Change It Up

Change one variable at a time to keep you motivated, Greene says. "Change only one part of your cardio workout—duration, intensity, type of exercise, or frequency—at a time," he says.

9. Don't Overdo It

"It can be tempting to push yourself to your physical limit, but all-out can lead to burnout," Greene says. "A measured approach to exercise will also help you avoid injury and keep you motivated over time."

10. Don't Go Too Low

Greene also points out that you shouldn’t underdo it—when it comes to your diet.

"When trying to lose weight, resist the urge to slash calories below 1,500 per day. That might seem like a lot when you're trying to slim down, but most everyone loses weight at this calorie level," he says. "Besides, restrictive diets put you at risk for feelings of deprivation and diminished energy."

Greene says that the secret to weight loss is cutting just enough calories to shed weight without triggering nagging hunger. "And a bit of extra energy will pay off when you head to the gym or try to resist the office candy jar," he adds.

11. Look from Within

Do a little soul-searching, Greene says. "Think about why you've strayed from a healthy lifestyle in the past. You may have to dig deep, as the reasons you have trouble sticking to your commitment to eat healthier and be more active may not be immediately clear," he says. "But pinpointing these reasons is the first step to getting on the path to a healthier you."


References: Ysolt Usigan, Shape.com, Topics: how to cut calories

Want to Lose Weight From Dieting ?

Best Things to Do If You Want to Lose Weight From Dieting. 

1. Reduce the consumption of frozen/processed foods - These foods may be easy to cook but it's no secret that these cold concoctions loaded with bloat-inducing and blood-pressure-raising sodium.

Image result for maggi noodles
2. Don't be too hard on yourself - A research in Appetite and Eating Behaviors supports the notion that giving into a guilty pleasure is more effective at keeping weight off long term than trying to fight it.

3. Don't save calories for later - By the time you get to dinner, and have a drink or two, the feelings of extreme hunger rush into your system, that makes you want to grab whatever you can get your hands on. And you high probably end up choosing foods that are high in calories and fat.

4. Drink 7-8 glasses of water everyday - Keep metabolic rate and better digestion in check by staying hydrated throughout the day.

5. Don't plan your schedule as per your diet - There's a difference between being committed to a weight loss plan and getting obsessed with it, we advise you not to plan your sked according to your diet but to go the other way round. Live a little!

6. Avoid foods that have artificial sweetener in it - They may claim to have "zero calories," but a review published in the journal PLOS One concluded that those sweeteners can dull your sweet receptors, causing you to consume more of traditionally sweet foods, and thus, consume more calories.



7. Don't skip meals - Three balanced meals in a day is a good way to regulate your system into functioning properly. If you want to take it a notch higher, start having five small meals a day—a balance of carbs, proteins, roughage, and healthy liquids.


8. Don't miss out on fats - Fats are necessary to feed the brain and help prevent cravings. Incorporate more healthy fats like those from avocados, nuts, seeds, coconut oil, olive oil into your diet-plan.


9. Don't have dinner too late - When you have too close to your bedtime, you may have trouble hitting the sack, making it difficult for your system to digest that meal and generate higher level of hunger hormones later.


10. Don't bore yourself with the same workout - Challenge new muscles by following different variety of workouts.


 References: Nikita Upadhyay, On 22 February, 2017, The Cosmopolitan

Effective Way To Maintain Weight Loss .

Ways to Maintain Weight Loss .


A new study reveals that you need a plan to follow when the diet is done.

As anyone who’s ever been on a diet knows, dropping pounds is the (relatively) easy part. It’s maintaining weight loss that’s difficult.

“Losing weight slows down your metabolism a bit,” says Corrine I. Voils, Ph.D., professor of surgery at the University of Wisconsin-Madison, “and afterwards, people stop engaging in weight maintenance behaviors, such as weighing themselves regularly.”

Now a new study by Volis and her colleagues published in Annals of Internal Medicine shows that having a post weight-loss plan in place may be the key to long-term success.

About 220 obese men and women who had lost an average of 16 pounds in a 16-week weight loss program were assigned to either receive regular follow-up phone calls from dietitians for about a year, or have no contact with professionals.

The purpose of the calls was to provide individualized support to help participants refine and practice strategies to help them maintain weight loss. At the end of the 56 weeks, the group that received the support regained about 1 1/2 pounds on average, while the other group regained about 5 pounds.

During each call, the discussion focused on four strategies to help maintain weight loss. They included recalling the good things that have happened as a result of weight loss; setting a schedule for stepping on the scale and sticking to it; making a plan for coping with situations that could trigger old habits; and identifying family members and friends who could offer support, and determining what they could do that would be most helpful.

"Weight loss and weight maintenance are different processes," says James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado, who was not involved in the study. “The important takeaway from this study is rather than just focusing our efforts on weight loss, we should be trying to better understand how to help people keep off the weight they lose.”

DIY Weight Loss Maintenance
“This study shows that you do have to maintain your focus on your body and your behaviors even once you’re off the diet,” says Martica Heaner, Ph.D., adjunct associate professor of nutrition at Hunter College in New York City, who was not involved in the study. “Keeping yourself accountable and developing healthy new behaviors are the keys to lasting success.”

Voils says, “Our study did not allow us to say which component was the most effective. And there may not be a magic bullet.”

However, she says, whether you’ve lost 10 pounds or 100, you can put some of the strategies tested in this study to work yourself in lieu of a formal support program:

Weigh yourself often, and use sticky notes or calendar alerts to remind you to step on the scale.

Set a warning weight. If the scale creeps up by more than a few pounds—they used 3 pounds in the study—examine how your habits may have changed. Address those changes, or go back to the strategies you used to lose weight in the first place.

Know your triggers. Identify in advance any situations, such as parties or eating out, in which you’re prone to overeat and make a plan ahead of time to reduce your risk.

Ask for help. In the study, having a support person was important, but since support looks different to different people, let those around you know what you need to help you maintain weight loss.

Reference: Sally Wadyka, February 21, 2017, Consumer Reports Magazine.

Weight Loss Tips.

Weight Loss Tips (Very Effective)

10 Weight Loss Tips to Make Things Easier and Faster.

1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (19, 20, 21).

2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (22, 23).

3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (24).

4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.

5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (25, 26, 27).

6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% (28, 29, 30).

7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (31, 32, 33).

9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works (34).

10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.