Benefit of various item for weight loss and PCOS ( from internet)

The Biggest Workout Mistakes People Make

• Focused on How Many Calories are Burned Working Out: Honestly what does this matter in the overall scheme of the whole day and fat burning? Assuming that fat burning is your goal, does that mean doing more and more exercise just burns more and more fat? NO! Who said you are even burning fat in the first place? What about stored glycogen? What about breaking down muscle? What about that subway sandwich you had an hour ago? Really this mentality is what is keeping most people from focusing on what matters, your eating! Diet/Nutrition is where 85% of your results come from and will even tell the body hormonally when to burn fat, and when to NOT burn fat. Forget how many calories you are spinning away, you don’t know what is really going on inside of you. Prime your body for all day fat burning and use your workouts as the right hormonal trigger for it.
  
• More is Better When it Comes to Working Out: This goes hand in hand with thinking that you are burning more fat with more exercise, which is not true. Not too mention the more people workout, the lower they drop their blood sugar and if they go too hard and go into a hypoglycemic state guess what will happen, they will rebound with sugar cravings and most likely end up drinking/eating more calories than they even burned in the first place. Not too mention the increase of cortisol you will get from extended workouts (over 45-60min) that will start to break down and use muscle as fuel. Also when it comes to resistance training, I see people wanting big muscles yet they do the same workout 4x a week. How is your body supposed to grow muscles if you keep breaking them down and never give them time to grow? Remember the saying that “muscles do not grow in the gym”. So resistance train a few times a week, then go home and eat and sleep to grow the muscles. How do you expect the build a big house (muscles) if you keep smashing it down during the construction period?
  
• Carb/Sport Drinks are OK Before, During and After a Workout: This could be titled instead “don’t believe everything you see on TV or read in advertisements”. If you look around you would think that you need Gatorade all day long (did you know they have an AM version? Are you kidding me?). So you have people working hard on a bike, rowing machine, treadmill (whatever) and then drinking a sugar drink for more energy? Ok, if you are an athlete and are training for increased endurance or power during a 3 hour workout and need ongoing fuel, then maybe you need something….but if you are the average person trying to burn fat and pumping sugar into your body in the process…..you are somehow expecting the rules of fat burning to not apply to you! Forget the workout drinks, drink some water and go burn some fat instead…..well that is only if your diet is also on target to allow you to.
  
• Not Lifting Heavy Enough: Whether it is women afraid to get bulky muscles (won’t happen), magazines saying you need high reps to “tone” (which is a fancy word for burning fat around a muscle….which doesn’t happen lifting something 50 times), or just people afraid to challenge their muscles for safety reasons. Hands down you get the best results for strength and muscles when you lift in a range of 5-10 reps. So if you are new to exercise, hire a trainer to show you how to properly and safely lift. Exercises and heavy weights do not hurt people……people doing all the wrong things hurt themselves! So forget all those magazines with 40 reps of some lying side leg lift…..go do some lunges and eat right and you will be more tone than anyone reading those magazines….as those people tend to have a lifetime subscription for a reason.
  
• Having No Real Set Plan (aka “Winging It”): While you don’t need anything overly complicated, you do need to have a plan. Whatever it may be, you need to know if you are progressing in your workouts and not just doing whatever exercises you “feel” like doing. That and you need to keep your rest periods short to get through your workout in 30min (40max). If you can’t get a workout done in 30min, you need a new plan! Most people at the gym are socializing and trading facebook profiles, and they also stay there for hours and look the same month after month. Do your workout, have a plan, get out of the gym and get on with your life……as life should be more than just working out.
  
• Using the Whole Maze of Gym Machines (Just because it is there): Just because a gym has 100 pieces of equipment to target your calves and rear deltoids….doesn’t mean you need to use them. In fact all you need is a few pieces of free weights and you get done all the exercises that really count. All the rest are just there to keep memberships up and to keep people coming back. Forget isolation exercises and focus on the basic compound movements (listed below). Machines may help people will some movements but overall you don’t need 95% of what is in a commercial gym nowadays.
  
• Mentality that You Need a Gym to Get in a Good Workout: This is probably the worse mental mistake people are making. Say you don’t have time to get to the gym, or are on the road travelling, or whatever other excuse you want to use…..so does that mean you can’t workout? NO. But many people will not because the gym is seen as the only place that they can workout. The gym industry is a tragedy in the sense that they make most their money off the 90% of people who sign up, show up for a week or two and then come back like 3x in the next year….yet get billed monthly. If you knew the break even point on membership for gyms you would probably laugh (as a small gym may need 500-1000 members, and a bigger gym 10,000+). You don’t need a gym to go run a trail, do some pushups on your living room floor, lunge across the kitchen, take the stairs at work, do some pullups at the park on the kid’s monkeybars, or whatever. No more thinking you need the gym….the gym may need you, but you don’t need it!
  
• Spot Reduction and Isolation Movements are the Focus: Want big triceps? Do some heavy dips. Want big biceps? Do some heavy chinups. Want big calves? Sprint! While you can add in some isolation movements in a workout if you like, they should be at the end and all done within 10minutes. The bulk of your workout (whether you goal is fat loss or gaining muscle) should be with compound body movements (see a pattern here?) like squat, deadlift, overhead press, pullups, etc. Isolation movements are for bodybuilding magazines to keep writing about so they can sell new subscriptions for years to come. Want abs? Then hold something heavy over your head and brace it with your abs….or do a plank. Forget the situps and go focus where it matters….with your eating.
  
• Ok so we have gone over alot of mistakes people make, but now what are some of the solutions then? It’s easy…..keep it simple and focused and consistent…..results will follow!
  
• Eat Real Whole Foods to Burn Fat and Exercise will just Accelerate it: We know that eating whole non-processed foods are the best way to burn fat and gain muscle. Eat whole food proteins, healthy fats, veggies, fruits, nuts….and skip the breads, cereals and other processed foods. You need amino acids, vitamins, minerals and many other nutrients available in plenty with whole foods for maximum fat burning and muscle building. Eat a diet of whole foods, forget the stuff that is destroying your body (esp sugar!)
  
• Keep Your Main Workouts Short and Intense: It doesn’t matter how many calories you burn during a workout, what does matter is how much fat you can burn all day! Short and intense workouts are not only great to stimulate fast twitch muscle fibers but to also get the right hormones going (such as GH) to burn fat and build muscles. Keep your rest short (30 sec) between your sets if you are lifting weight and add intervals before any cardio session. Doing that along with proper eating will get amazing results.
  
• Have an Active Lifestyle, Go Play! Life is fun! So go play with your friends, dog, kids or just off by yourself. Go hiking, biking, walking, rowing, dancing, boxing, frisbee in the park…..whatever you find fun and interesting. Some of the best bodies you will ever see are people who are very athletic and active (and may not even have a clue how to lift weights and workout). Enjoy what you do and chances are you will do it for a long time to come (and probably live longer because of it)
  
• Keep Your Workouts Simple and Effective. Focus on Movements that Count: I always say get in-get out in 30min. If you can’t get a good workout in 30min, then you need to rethink what you are doing. More is not better when it comes to resistance training, smart is better! You don’t need some super secret Russian-East German Progressive Overload training system from 1965 either. The basic full body movements like squat, lunge, pushup, bench, pullup, bent rows, overhead press, cleans, snatches, and deadlifts will get your more bang for your buck if you challenge yourself and keep the progress going. I don’t care if you do 5×5 or 3x10s. Do them with intensity and with heavy enough weights and then go eat and recover. You can add in secondary movements at the end of your workouts (like arms or planks for abs) but they are not the main focus. Results are simple yet we think we need a super complicated program to get them. Don’t get “paralysis by analysis”, just take action and modify as you go. Need more help for what to do for workouts? Well guess what….your solution is now here.
  
• Stop Listening to Advertisements and Magazines: You don’t need a gatorade, you are not training for 4 hours a day like a professional athlete, there is no such thing as spot reduction no matter how many ab crunches you do (or whatever ab-infomercial tries and sell you on). Advertisements and magazines are there to sell you on something, just remember that.
  
• Do Your Workouts Anywhere and Just do Something Daily: Have some fun and make fitness a part of your daily lifestyle! Think you can’t get a good workout at home or at the park? Think again…..all you need is your body and a way to make it move and work the muscles. Pushups, pullups, squats, lunges, planks, dips…lots of things to do. You can also use minimal equipment and bring it with you like some dumbbells, kettlebells, set of bands and use simple equipment outdoors like a playground, set of rings or bodyweight bars (as seen above). Do it in your backyard, on your porch, in your garage…wherever!
  
• (Re)Read these Posts: I made these a while back to help people know what really matters, and it helps to keep re-reading and seeing where you need to focus on for results: Fat Loss 101 and Muscle Building 101.

So there you have it. All the things you need to be successful in your workouts. Again remember the most important things are to focus on eating right, keep your workouts simple and intense, do the major movements with resistance, and then just keep active and consistent with your workouts. Before you know it, months will pass and you will be amazed at where you are! So start today with something….and most importantly just enjoy your fitness lifestyle! Go Play!

Source ::The Biggest Workout Mistakes People Make | The IF Life

 

Are potatoes a good weight loss diet food?

• No, not usually. If they are fried or roasted then no. Boiled potatoes are better but all potatoes, however, contain a lot of starch, which the body can use for energy very easily. Therefore, if you have too many potatoes that energy will be easily converted to fat for storage, so don't go pigging out on potatoes.
  
• Yes, potatoes are great for a diet. Most people think they're too fattening and/or starchy, but that's just a myth (in my opinion). Potatoes are fairly low-calorie and have more potassium than the average banana.
  
• No, potatoes are not considered a good food for weight loss. They are high carbohydrate and relatively high in calories. There are much better carbohydrate and calories bargains to be had. If you must include potatoes in your weight loss regime, use them sparingly or save them for the occasional treat.
  
• No, potatoes are not good "diet food" if you have any degree of insulin resistance. This is because potatoes (a root vegetable) are high in carbohydrates, especially when compared to green (or non root) vegetables. Many overweight people have a degree of insulin resistance, often without being aware of it, and anyone who is obese is already significantly insulin resistant. There are much better carbohydrate bargains to be had than potatoes.

Here is an example of the carbohydrate content of potato:

1. Approx 59-63 carbohydrates in 1 large (3 - 4¼" diameter) baked potato with skin.
2. Approx 37 carbohydrates in 1 medium (2¼ - 3¼" diameter) baked potato with skin
3. Approx 30-34 carbohydrates in 1 medium (2¼ - 3¼" diameter) red baked potato with skin
4. Approx 27- 30 carbohydrates in 1 small (1¾ - 2½" diameter) baked potato with skin.
5. Approx 60 carbohydrates in 1 large (3 - 4¼" diameter) peeled, old, boiled potato.
6. Approx 33 carbohydrates in 1 medium (2¼ - 3¼" diameter) peeled, old, boiled potato
7. Approx 25 carbohydrates in 1 small (1¾ - 2½" diameter) peeled, old, boiled potato
8. Approx 20 carbohydrates in 4 oz or 114g of new, boiled, potatoes.

Counting Calories
From a calorie-counting perspective, potatoes are fairly diet-friendly. They contain fewer calories by volume than many other food choices. However, potatoes are also relatively free of nutrients. According to the USDA, a medium potato contains significant amounts of only two nutrients: 20 percent or more of vitamin B-6 and vitamin C. By volume, this is much smaller than many other choices, including most meats and vegetables.

Starch and Glucose
One major problem potatoes pose for weight loss is their high starch content. Simple carbohydrates break down quickly, flooding your bloodstream with glucose. This results in a peak in your blood sugar, followed by a corresponding valley. During that valley, you will crave more food to bring your blood sugar up to an even level. This leads to more snacking between meals and consuming more calories overall.

Bottom Line
Although low in calories, potatoes can lead to between-meal snacking and carry a lower level of nutrition for the calories they contain. This makes them a poor choice for weight loss as compared to lean proteins, vegetables and whole-grain foods. On the other hand, they are low in calories -- making them a superior choice to fast food and many fruits.


Read more: Are Potatoes Good For Weight Loss? | LIVESTRONG.COM

 

Welcome pinki

 

Soda Makes You Fat (Even Diet Soda)

High in calories, soda has no nutritional value whatsoever. They contribute to obesity as well as diabetes, tooth decay and weakened bones. They have also been linked to depleting the body of vitamin A, calcium and magnesium--all nutrients needed for healthy weight loss. Consuming soda also has a profound effect on the taste buds. Some research suggests that soda, even diet soda, can actually make you feel hungrier given the artificial sweeteners that signal the brain to crave extra food. This can make losing weight a lot more difficult. In addition, according to a study by the University of Texas Health Science Center in San Antonio, diet soda actually enhances weight gain by as much as 41 percent.

The Numbers

Estimates show that two cans or glasses of soda per day adds approximately 24 to 35 pounds of fat per year, depending on body size, age, habits, etc.. Some people (weighing in at 140 pounds) have reported that by giving up two cans of soda per day, without exercise, they lost 20 pounds in six months. Add in exercise, reduce other sugar intake, eat more fruits and vegetables, add high water consumption and you could possibly be ready to fit into those jeans within six weeks. But if cutting out soda altogether is too difficult, you could replace one soda per day with water. Cutting down from two per day to one can yields about a 16 pound yearly loss.

Carbonation

People often reach for soda or seltzer to alleviate an upset stomach. This can work, although only temporarily. Carbonation is theorized to actually bind to fat cells. This causes a slowing down of fat loss, thus making it much more difficult to lose weight. Furthermore, when you ingest a carbonated drink you are essentially ingesting air. It may taste tingly, but by ingesting air you bloat the gastrointestinal tract. This causes a slow down of digestion, which is another important factor in weight loss.

source ::Want to Lose Weight Fast? Cut Out Soda from Your Diet / Fitness / Weight Loss

 

Breakfast is so important to Weight Loss

The key to successful weight loss.

The key to successful weight loss is burning more calories than we consume each day.

Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How quickly we burn those calories is called our metabolic rate.

Our individual metabolic rates change throughout the day and night, depending upon things like when we last ate and whether we are active or at rest.

Even though we burn calories while we are asleep, our metabolic rate slows dramatically during this time and we burn fewer calories per hour as a result.

(Now before you go planning to give up sleep to lose weight, which is definitely not the answer, let us tell you a better way).

The way to maximize the number of calories we burn each day is not to stay awake longer but to maximize our metabolic rate while we are awake.

This is where eating breakfast comes in.

Why breakfast is so important to Weight Loss.

One of the secrets to successful weight loss is to kick-start our metabolism as soon as possible after we wake. The best way to do that is to eat breakfast. In fact, nothing, including exercise, gets our metabolism going as fast again after eight hours of restful sleep as eating a healthy breakfast!

When we skip breakfast, not only does our metabolic rate stay low, so too does our blood sugar levels. Low blood sugar levels resulting from missing breakfast often leads us to feel lethargic.

Low blood sugar levels in the morning eventually make us feel extra hungry later, which sets us up for impulse snacking, or eating overly large portions of food at lunch and dinner.

When we eat breakfast, our body feels nourished and satisfied, making us far less likely to over eat during the rest of the day.

Morning exercise is not as effective without breakfast

Most people like to exercise in the morning for the same reason they should eat breakfast, to raise there metabolism and burn extra calories.

If you exercise in the morning on an empty stomach, your metabolism won't reach the same heights it would if you ate something before-hand.

Don't like to exercise on a full stomach? Ideally we shouldn't really work out until an hour or two after our breakfast (or any other meal), but if you like exercising in the morning or it's the only time you have, a glass of fruit juice or small piece of fruit beforehand will give your metabolism the spark it needs to maximize the calories burnt during your workout.

Remember, you don't need to eat a three course meal to get your metabolism going in the morning, even something small like a banana or fruit smoothie will get it firing.

Common reasons for missing Breakfast [/B]

The most common reasons that people skip breakfast include:

• No Time
• Preferring to exercise in the morning instead
• Not feeling hungry in the morning
• Unable to stomach food first thing in the morning

Here's what you can do if either one of these causes you to miss breakfast regularly:

"No time" is no excuse

Time is at a premium for most of us. Nevertheless, it pays to make time for what is undoubtedly the most important weight loss meal of the day.

If time is a real issue for you and you only have a few minutes for breakfast in the mornings, try to:

• Eat something that doesn't take any time to prepare, like a glass of pre-squeezed fruit juice, a couple of pieces of fresh fruit or a tub of low-fat yoghurt. Even last night's left-over stir fry is a better option than eating nothing at all.
• Prepare your breakfast the night before. Lay your cereal packet, dish, spoon or toast condiments on the breakfast bar so they are ready to go first thing in the morning.
• Do two things at once. Try doing something within your morning routine, like ironing a blouse or shirt for example, while your toast is browning in the toaster. (Try not to do two things at once while you're eating, you'll eat too quickly and your digestion will be affected. If you have no choice, eat anyway, but try not to do this too often).
• Have at least something to eat no matter how small and take the rest of your breakfast with you. For example, drink a breakfast smoothie and take your favourite breakfast cereal to work with you in a plastic container.
• If you are in a rush to get somewhere, eat something as soon as you get there. If you're meeting someone, meet them in a café or coffee shop. If you are always in a rush to get to work, leave a packet of breakfast cereal in your office kitchen or in a drawer of your desk.

Source ::http://www.weightloss.com.au/articles/healthy-diets/breakfast-and-weight-loss.html

 

Benefits of Having Ginger Tea

1. Builds Immunity
The elemental advantages of ginger are numerous, and one of them is the power of building immunity. Come winters and you will realize how ginger adds that extra warmth to your body. A cup of ginger tea keeps cold and cough at bay.

2. Beats Stress
The daily pressure of work-life balance may leave you wishing for a magical stress buster. Well, you have it. A piping hot aromatic cup of ginger tea helps in bringing down the stress level and keeping you energised.

3. Fights Motion Sickness
No one is really prepared for a disaster like motion sickness. It just turns the world upside down but thankfully for ginger tea, one can fight the vomiting sensation. A few small sips of ginger tea before a trip can help you relax.

4. Relieves Heartburn
Indigestion can lead to acute conditions of heartburn and this is where ginger tea really helps. It aids in the normal digestion process, releasing gastric juices that help with food absorption.

5. Prevents Inflammation
Aching bones, as a result of medical condition such as arthritis, can cause severe and even intolerable suffering. Ginger tea is a solution to rheumatoid arthritis. Also, in case of minor accidents, a swelling can be reduced with the help of soaking the area with this miraculous beverage.

6. Supports Blood Flow
A cup of ginger tea activates the mineral acids to help improve the circulation of blood throughout the body. Enhanced circulation, of course, results in better flow of blood to various parts.

7. Improves Respiratory Issues
People with cases of acute Sinus tend to have phlegm that clogs up the lung area. A nicely brewed cup of ginger tea helps in loosening the clogs and allows you to breathe easy.

The above-mentioned areas are the most observed beneficial consequences of ginger tea. Research on other areas continues, with the hope of cancer treatment forming a part of the list as well. Thus, if nothing else, keeping company with a cup of ginger tea is sure to do away with a lot of problems and ensure a healthier lifestyle.

Link :Benefits of Having Ginger Tea - Yahoo! Lifestyle India

 

Everyday Habits That Contribute to Weight Gain

Insufficient sleep
If you have been losing sleep or not sleeping enough, chances are you will put on weight. This will happen because people who don’t get the right amount of sleep tend to feel hungrier even if they have eaten a full meal. The appetite in your body is regulated by a hormone called cortisol which is secreted during sleep. If you don’t sleep well enough, your system gets imbalanced leading you to feel hungry and eventually taking in more calories than you need. Another side effect of sleep loss is the increase of fat storage in the body. So make sure you go to bed on time and get a good 8 hours of rest.

Missing breakfast
Breakfast is the most important meal of the day. After a good night’s sleep it is important to get some fuel into your body. By not having anything to eat at all, your metabolism is thrown out of gear and any food that is consumed later on has the potential to add to your weight. As soon as you are out of bed make sure you get a highly nutritious breakfast like cereal and fresh fruits.

Not watching how much we eat
Quantity of food is just as important as quality. Just because lunch has been served, it does not mean you need to eat everything laid out on the table.
Likewise, don’t stop eating only when you feel full. Overeating causes severe indigestion which results in weight gain in all the wrong places. Eat several small meals throughout the day rather than have one large meal.

Not enough exercise
This one is a no-brainer but still it has to be mentioned. Get off that couch, turn off the TV and get some exercise. Sports, working out at the gym or just taking a walk are the best ways to burn the excess calories. You also end up looking good and feeling confident. It is the little things that we do that eventually define the kind of lifestyle we lead. If you find yourself guilty of some of the things mentioned in this article it’s never too late to turn things around. A few conscious and disciplined efforts and you will back on track in no time.

Alcohol intake
A lot of men unwind after a hard day’s work with a drink or two at the local pub. Although this may lower down stress levels or make the mind feel light for a while, alcohol consumption adds to the calories that are being consumed. So, unless you really need a drink, try and avoid it. Social drinking does have its benefits, one of them being unnecessary weight gain.

Link :Everyday Habits That Contribute to Weight Gain | MensXP