14 Amazing Health Benefits Of Weight Lifting You Never Know

Weight lifting or strength exercising or resistance training is the use of resistance to muscular contraction to build the strength. Doing regularly, you can build stronger muscles. Weight lifting has numerous benefits like prevention of heart diseases, diabetes, osteoporosis etc. 

Your resistance training can include lifting free weights, weighted balls, weight machines, resistance bands and your body weight. It is important to do warm up before doing any strength training to avoid any injury.

Proper method of weight lifting will make you stronger and provides many health benefits as shown below:-

(1) Improved Muscle Strength

After age of 30 you can naturally lose muscle mass by 1 to 3 percent annually. As a result your strength will decrease and your joints may feel pain. Weight lifting prevents to decrease your muscle mass and increases your muscle strength and helps to protect your joints from fatigue.

(2) Improved Flexibility

Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity. Resistance training improves your joint function and increases your flexibility.

(3) Burn Fat

Weight lifting burns more fat than any other exercises. While increasing muscle mass it decreases fat from your body. Do resistance training at least 30 minutes a day to burn fat. Also, add a good and balanced diet plan in your lifestyle.

(4) Improved Physical Stamina

Weight lifting increases strength in your muscles. This improves your body posture while sitting or walking. Your stamina increases. After a month of weight lifting, you can find that your stamina has improved and you won't get tired easily as before weight lifting training.

(5) Prevents Diseases

Physical inactivity is a modifiable risk factor for cardiovascular disease and a widening variety of other chronic diseases, including diabetes mellitus, cancer (colon and breast), obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), and depression.

Various studies suggests that regular physical activity contributes to the primary and secondary prevention of several chronic diseases and is associated with a reduced risk of premature death.

Although some health benefits seem to begin with as little as 60 minutes a week, research shows that a total amount of 150 minutes a week of moderate-intensity aerobic activity consistently reduces the risk of many chronic diseases and other adverse health outcomes.

(6) Pain Management

Some people are suffered from fibromyalgia. People with fibromyalgia have chronic, widespread body pain, and often have fatigue (feeling tired), stiffness, depression and problems sleeping.

Studies suggests that patient with fibromyalgia who did resistance training 16 to 21 weeks likely improves ability to do their normal activities, pain, tenderness, muscle strength and overall well‐being.

(7) Improved Mobility

Older people faces loss of lower limb strength which leads to an increased risk of falls and a sedentary lifestyle. Strength training is now widely recommended for older adults to increase muscle mass, strength, and ultimately, independence in activities of daily living. It improves stamina, mobility and physical balance.

(8) Improve Body Posture

Poor posture is very common now a days due to busy lifestyle. Poor posture caused by the muscular imbalance in your body, it can lead to back pain also. Back strengthening exercises helps to improve your posture. Muscle building strengthen your whole body. Dead lifts, plank and squats are best exercises for body posture improvement.

(9) Decreases Risk Of Injury

A study on sports injuries reveals that those person who did regular strength training have less severe injuries during sports than who did not.

Strength training is common in athletics. Strength training improves the strength of the muscles, tendons, and even the ligaments and bones. Stronger the muscles, stronger the overall body and you become strong enough to resist any impact on your body.

(10) Increased Bone Density

Osteoporosis is a major public health problem that is characterised by low bone mass and increased susceptibility to fractures, primarily of the hip, spine, and wrist. Calcium and vitamin D is important for your bones But weight lifting or resistance training improves your bone density with proper nutrition. Weight lifting put stresses on your bones and hence bone density increases.

(11) Improved Self Confidence

Strength training improves your body posture, increases the size of your muscles. You feel good about your body from the inside as you look good never before. Your self esteem automatically becomes higher. Weight lifting improves your stamina and your self confidence boosts significantly.

(12) Better Sleep

So many people may have sleeping problem. Generally older people are more affected than younger. Older adults also experience loss of muscle mass and strength as they age. A study indicates that better sleep is linked with the strength training. Weight lifting has a positive result on sleeping problem.

(13) Improved Performance In Every Day Task

It is important to do your daily tasks without any injury or problem. Your body should be flexible enough to do common tasks. You may need to lift some weight at home or shifts some item from one place to another place. To do this you need some strength. Weight lifting training helps you to get strength you need to do every day tasks smoothly and becomes self reliant.

(14) Help To Improve Cognitive Function

University of Sydney reveals in their study that increased muscle strength leads to improved brain function in adults. It definitely boosts your cognitive function. It is important to do correctly any strength training exercise. 

So, strength training or weight lifting has different health benefits for you. It helps to lose excess fat from your body, builds strength in you, improves your posture, improves your confidence, make sleep you better, improve you bone density and helps your brain. With proper food, your strength training makes you healthy and fit.

7 Rules To Build Muscle Mass You Never Know

You wonder how to build muscle fast? Don't you? Everyone wants a good physical structure with strength. You can get a good body and strength by good muscle growth. But how can you build muscles effectively and what should you do for it? First of all you must understand that the growth of muscle can occur in three ways-

• by an increase in muscle cell numbers, 
• by an increase in muscle fiber diameter, 
• by an increase in fiber length,

All three of these mechanisms are involved in muscle growth. So proper exercises, proper nutrition rich diet and relax are the main ingredients for you to build muscle mass fast and gets an attractive body. But there are some rules for building muscles. Without understanding these rules you may not achieved your muscle building dream. Here are the 7 rules for muscle growth.

(1) Avoid Stress

Stress can kills your muscle building dream. When you feel stressed, hormones such as cortisol, can quickly put the brakes on your muscle growth. It means lack of proper sleep, long stressed working hours with improper food can stop your muscle growth.

You need to sleep at least 7 to 8 hours so that your muscles can relax. If your work environment not suits you then you should change that. Take some massage therapy, it will help to relax your muscles.

(2) Eat Enough Protein In Your Diet

Protein for muscle building is essential. It is a basic building blocks for our muscles and tissues. But how much protein is necessary for building muscle mass? While building muscles, protein should be 10 to 35 percent of total calories for adults. So if you are taking enough protein, you can build your muscle mass easily at gym.

Your body required less protein to keeping your muscle mass. Experts recommended daily 0.37 gm per pound of protein on an average to an adult. A lean meat, fish or beans can provide good amount of protein to you on daily basis. You can also take good quality of protein supplements. But experts suggests that extra quantity of protein may not help you or harm your body.

(3) Strength Training

Strength training is important to build muscles. Strength training exercise offers many benefits for individuals of all ages and is perhaps critically important for the elderly. The benefits associated with strength training are:-

• increase in lean body mass; 
• increase in metabolic rate; 
• increase in bone density; 
• decrease risk of injury; 
• building back lost muscle tissue that commonly occurs with aging. 

Strength training is an important piece of the fitness equation. Men and women should participate in muscle strengthening activities that work the major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) at least two times each week.

Strength training include lifting weights, using resistance bands and doing push-ups, pull-ups and sit-ups.

One of the best ways to support strength building is good nutrition. Protein, carbohydrates and fat play a major role, as does getting enough calories throughout the day.

(4) Do Effective Muscle building Exercises 

Some people do vigorous training at gym but failed to achieve good muscle mass and becomes frustrated. Compound exercises like squats, dead lifts, bench presses and shoulder presses are the best one to build muscles. These exercises stimulates your muscle growth.

To maximize strength and muscle growth, do compound exercises and avoid isolation exercises. resistance training also promotes muscle gain. Seek advice from your professional instructor. A gym instructor, personal trainer, exercise physiologist or physiotherapist will help make sure you are doing each exercise correctly. Good advice will increase your gains and reduce your risk of injury.

(5) Eat More Carbohydrates In Your Diet

Carbohydrates are an important group of foods for fueling your muscles. That's because carbs are partially converted to glycogen, which is stored in muscle to power your workouts.

If you are strength training at least twice a week then you need at least half of their calories from carbohydrates per day. That doesn't mean you should be loading up on pizza and bagels. Try adding in good quality carbohydrates that are low in fat, such as whole-grain breads and cereals for the best strength-training boost.

Low-fat milk and yogurt and fruits and vegetables also are good options and provide some carbohydrates in your diet. When planning your meals and snacks, it is recommended to stay away from higher fiber foods immediately prior to or during exercise.

(6) Eat Good Fat

Your body actually need fat which you can get from your daily diet. Your body depends on fat to supply energy to muscles during activity. As a general guideline, fat should make up 20 to 35 percent of your total calories. There are good and healthy fat available which supports your muscle building motive and provide more energy.

For overall health and muscle strength, focus on sources of heart-healthy fats, including extra-virgin olive oil, canola oil, walnuts, pistachios, almonds, avocados and fatty fish such as salmon, halibut, mackerel, sardines and trout. If fatty fishes are not available to you, try fish oil supplements.

Fat contains twice the number of calories as carbohydrates and protein, so it is important to monitor serving sizes.

(7) Relax Your Body And Drink Water

Give rest to your body after vigorous muscle building training. Drink plenty of water because water flush out the fat from your body and hydrates your muscles. If your body is not properly hydrates then you can injured yourself. 

When you exercises, cells in your body breaks but it gets repaired and new cells generates. This ensures new muscle growth. But your body do most of the repairing work during sleep.

To build strength and muscles, your body needs relaxation after 4 or 5 days of intense workout. So after your workout days, take a day for the rest and recovery.

Easy Ways To Burn More Fat Quickly

A healthy weight loss is achievable with the help of good diet plan and regular physical activity. You don't need a special diet plan but include good food items in your diet. The best way is to mix different nutritional foods which provide energy to your body and regular exercise. Your food choices play a major role on your fat burning goal. 

Here are some simple and easy ways to burn more fat and get a healthy weight you want.

Follow A Food Guide

Choosing food for your healthy diet plan can be hard. There are different resources you can find on the internet. Your food guide will ensure that you are taking good food which are rich in fibers, vitamins, protein and other essential ingredients. Good foods ensure that you are taking fewer calories and more nutritions. 

Cut Your Fat Intake

Good fat provides energy to you to work whole day. But some fats are not helping you, they simply add up on your belly and make you fat. Try to identify those kind of foods and avoid them if possible. More fat will make it hard for you to burn it down in gym. Reading food labels also helps to identify those food items.

Avoid Sweets And Unhealthy Snacks

Avoid foods with sugar contents. Candy, cookies, cakes etc have a lot of sugar and fat. Sugar does not helps you to maintain a healthy weight, in fact it increases your blood glucose level. Analyses revealed that foods that contributed to intake of added sugars, including sweets, snacks, cakes, and soft drinks were strongly associated with weight gain.

Avoid Sugary Drinks

Studies indicates that the consumption of sugar-sweetened beverages has increased dramatically in the past decades, in parallel with increasing prevalences of overweight and obesity. Avoid sugary drinks like soft drinks, energy drinks or sports drink. They have a lot of calories. Choose water instead of these sugary drinks. 

Get Enough Sleep

Different studies links obesity with less sleep. On an average you need to sleep at least for 8 hours. Staying up late often increases night-time snacking and low energy the next morning. Sleeping duration and sleeping quality prevents weight gain and facilitate weight loss.

Avoid Junk Foods

Fast food considered as a junk food. It may or may not have enough nutritions. Fast food have a lots of calories which makes you difficult to get weight loss. It is worth to notice that food intake correlated with body weight and lean mass. So avoid the fast food or junk food to achieve your weight loss goal.

Fulfill Your Hunger With Fiber And Protein

Don't wait until you are so hungry. Eat small portions at regular interval. Eat snacks combines with protein and high fiber content. You can find protein and fiber in whole grain snacks and can also add some low fat cheese on it. It has low calories but keeps your stomach full for sometime.

Control The Quantity You Are Eating

Mindful eating is necessary so that you could not eat more than the required serving yo should eat. Take smaller portion of your food and choose small plate size. By doing this you can control your calorie intake.

Think About Why You Are Eating

If you are not hungry, you should not eat. Sometimes you eat just because you like the food or you are being bored, stressed or lonely. Change your mood by listening music or hang out with friends. So don't eat anything if you are not hungry.

Get Active

Physical activity is a great way to lose weight. Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity. 30 minutes of daily exercise can melt your body fat. Start slowly if you were not active recently. You can do aerobic, yoga or body weight exercises.

Do Not Sit Idle

Reduce your TV, internet and computer time. Do some physical activity like walking, gardening etc. The main idea is that you should not sit all the time, you can burn some calories by doing simple activities.


You need to burn more fat than you eat to get a healthy weight. Burning fat can become hard if you are not eating properly. Proper eating with regular physical activity or exercise is a good way to burn your unwanted fat. Count your calories intake and choose smaller portion size helps you to get a healthy weight.

Amazing Weight Loss Facts And Tips You Never Know

Healthy weight is crucial to avoid diseases like obesity, cardiovascular and kidney. To lose weight you need to make healthy food choices. But there are many things around you which ensure you to lose weight quickly. Sometimes you get confused what to eat for weight loss? Here are some facts about weight lose which may help you to understand what your body need.

Fad Diets Are Not The Best Way To Lose Weight

Experts suggests that fad diets are not the best way to lose weight and keep it off. (A fad diet is a diet that promises weight loss or other health advantages, such as longer life, and usually relies on pseudoscience rather than science to make many of its claims.) These diets are hard to adapt and you can feel tired of them. Some believes that these diets can quickly lose weight by reducing the food you eat or avoiding some kind of foods.

By reducing the amount of foods, you will not get enough nutritions that's why fad diets are considered unhealthy. Being on a diet of fewer than 800 calories a day for a long time may lead to serious heart problems.

Grain Products Are Nutritional

There are two subgroups of grain products whole grains and refined grains. Grain food is any food which made from wheat, oats, rice or another cereal grains.Whole grains food contain the entire grain kernel the bran, germ, and endosperm. Brown rice, whole wheat bread, cereal and pasta are the whole grain foods. While refined grains made by removing bran and germ from the grain.

Whole grain products contains important nutritions while refined grains lacks these due to refining process. By eating whole grain food you can lower the chances of developing some chronic diseases. Whole grains food is also good for your stomach and helps to smooth bowl movement. 

You should include whole grain food in your healthy diet plan. It is nutritional and helps to maintaining your healthy weight.

You Eat Whatever You Want And Still Lose Weight?

To lose weight, you need to lose more calories than you take in. Some people think that they can eat whatever they want and still lose weight. But remember, you need to burn those energy or calories to remain in shape. It is also important that your lifestyle, genes etc greatly affects your weight gain or lose.

Eating good food provides you essential nutritions while junk food or food with extra calories will not provide anything good. Try to eat healthy whenever you feel hungry like fruits or juices. Count your calories intake and do regular exercise so that you can maintain your healthy weight.

Low Fat Or Fat Free Dos Not Means Zero Calories

Food with low fat or fat-free labels do not means that they have no calories at all. Actually many processed low fat or fat free food may have as many calories as full fat foods. They have flour, salt, starch or sugar to improve flavor and texture as a added calories. 

So, before choosing food, read the labels on it and get the nutritional information. 

Fast Food Is Unhealthy And Helps To Increase Weight

Fast foods are unhealthy and affects your weight. It may contains high calories and may or may not have nutritions. It is wise to choose healthy snacks or other nutrition rich food to eat at home or outside. If you still can't avoid fast food completely, try to minimize the portion size so that your calorie intake could be reduced.

Say No To Meal Skipping

Skipping meal is not advisable because it will reduced the nutritions your body need. Also it makes you feel more hungry while on your next meal. Some studies show a link between skipping breakfast and obesity. People who skip breakfast tend to be heavier than people who eat a healthy breakfast.

Healthy Food Eating Is Not Costly

Healthy food is not costly at all. Fresh vegetables are healthier but if frozen vegetables are available around you, you can eat them also. Frozen foods are similar to fresh foods, contains almost similar nutrients and it may be less costly than fresh foods. Canned, dried, or frozen beans, lentils, and peas are also healthy sources of protein that are easy on the wallet.

Physical Activity Makes You Fit And Healthy

Physical activity is equally important to eating healthy food. Regular exercising keeps you fit and makes your muscles strong. To gain strength, you can lifts weight, do push ups etc. 

Doing exercise regularly, you can control and maintain your waist line. A healthy weight keep you stay away diseases like cardiovascular, heart and kidney. You feel energetic if you do regular fitness training.

You Can Do 30 Mins Of Physical Activity Daily For Weight Lose

Experts suggests that 30 mins of exercise on daily basis can help you to reduce your excess fat. Do exercises which boost up your heart rate and burns more fat. But take enough calories to do intense exercises. 

You can do yoga, strength exercises and aerobic exercises. Spread your exercise routine over the week.

Eating Meat Is Not Bad

Meat has good quantity of protein, iron and zinc which helps you to build muscles. Some non veg food like chicken, fish and red meat contains cholesterol and saturated fat.

You can eat lean meat in small amounts which can be part of your healthy diet plan to lose weight. Choose cuts of meat that are lower in fat,and trim off all the fat you can see. Meats that are lower in fat include chicken breast, pork loin and beef round steak, flank steak, and extra lean ground beef.

Dairy Products Are Not Fattening You 

Dairy products are healthy. They contains protein and calcium which helps in strengthening your bones. Fat-free and low-fat cheese, milk, and yogurt are just as healthy as whole-milk dairy products, and they are lower in fat and calories.  Most milk and some yogurts have extra vitamin D added to help your body use calcium. 

Some people may have allergy with dairy products due to lactose found in it. If you can't digest lactose than choose lactose free dairy products. 

Vegetarian Diet Is Good For Weight Lose

Vegetarian diet is considered to be healthy. Some research has found that vegetarian-style eating patterns are associated with lower levels of obesity, lower blood pressure, and a reduced risk of heart disease. Vegetarians also tend to have lower body mass index (BMI) scores than people with other eating plans. By eating only vegetarian food, you need to ensure to include enough nutrients in your diet.

Your Healthy habits helps you to lose weight. To eat healthy food you can make half of your plate with fruits and vegetables. Eat in small portion sizes and do regular exercise.

Do You Know About Paleo Diet? Be Healthy And Eat Like Our Ancestors

What is Paleo Diet?

Paleo means ancient. A Paleolithic diet is the diet that humans ate during the Paleolithic or “Old Stone Age” era. This period, about 2.5 million years ago, is marked by anatomic and physiologic changes that were taking place in in the human body as people adapted to climate change, learned to control of fire, and began to use stone tools. Scientists said that diet of our ancestors heavily influenced their neural expansion, increased brain size, and reduced gastrointestinal tract size.

Health And Paleo Diet

Due to industrialization in the last 100 years, a rise in processed food occurs, which is low cost and widely available to fulfill the hunger of the growing population. These processed food increases the risk of diseases on human body. Diseases like diabetes, hypertension, heart disease and obesity are becoming common among people.

Healthy diet and lifestyle changes are the solutions for the diseases like above said. Many experts and scientists are studying the food and their nutritions required by human body and creates some diet pattern. These diet pattern consists of all the nutritional elements your body needs and can keep you healthy and stay out of diseases.

The concept of Paleolithic diet started in the 1970s, and its popularity soared after the publishing of the book The Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat by Loren Cordain in 2002. Since then, the public has shown a tremendous interest in this diet, also called the “cave man diet” or “Stone Age diet.” Many cookbooks have been published claiming to have Paleolithic recipes.

The idea behind this diet is that if we revert back to what our prehistoric ancestors ate and reject the modern-day, processed diet, our health outcomes would change significantly.

In the last few years, several breakthrough developments in the field of anthropology happens. It helped dieters and practitioners to better understand the Paleolithic diet. Perhaps one of the most popular misconceptions is that our ancient ancestors were mainly carnivores when, in fact, they mostly ate a plant-based diet. The diet was very broad and was also influenced by the geographical location of the group and food availability.

What Types Of Food Items Paleo Diet Consists?

Paleo diet has all the food types including plants and vegetables.

• Plants - These included tubers, seeds, nuts, wild grown barley that was pounded as flour, legumes, and flowers. Since they had discovered fire and using stone tools, it is believed that they were able to process and cook these foods.

• Animals - Because they were more readily available, lean small game animals were the main animals eaten. As per some estimates, animal products contributed to only about 3% of the whole diet. Animals were not yet domesticated so dairy products were probably not included.

• Seafood - The diet included shellfish and other smaller fish. It was a major component of a diet in the coastal regions.

• Insects - A variety of insects and their products, including honey, honeycombs, were eaten. They were a major fallback food. Recently, the interest in edible insects, called entmophagy, has increased. The United Nations released a list of edible insects as an alternative to meat products as the insects are said to provide similar nutrition benefits. 

What Are The Health Benefits Of Adapting Paleo Diet?

There are numerous health benefits by adopting Paleo diet routine.

• It encourages foods that make the body work hard to obtain calories while providing nutrients that optimize efficient use of those calories.

• It may kick-start weight loss and, at least in the short-term, improve blood sugar and lipid profiles.

• Better blood pressure control.

Paleo diet avoid grains like oats and wheat, legumes, salt, potatoes etc. The primary difference between the paleo diet and other healthy diets is the absence of whole grains and legumes, which are considered good sources of fiber, vitamins and other nutrients. Also dairy products are absent from the diet which are good sources of protein and calcium. It is very hard to resist from these now a days. Also, skipping these items you can miss some important nutritions. So it is wise to talk with your doctor before adopting any diet plan. 

Do You Know CrossFit Routine? Quick Tips On Health And Nutrition

A good health and fitness is what everyone wants. There are many types of exercise routines which help you to get in shape and healthy. Among them, CrossFit is the most popular example of high intensity exercises. The popularity of CrossFit is particularly noticeable among personnel in law enforcement, fire and rescue, and military units. What Is Cross Fitting? CrossFit is a physically and metabolically demanding strength and conditioning method in which the ultimate training goal is often to maximize power output. This program has become increasingly popular as a mode of exercise as well as a competitive sport. CrossFit incorporates gymnastics, strength training (including Olympic lifts), anaerobic training, and high power cardio-respiratory activities in varying combinations, loads, and repetition schemes. Such bouts may range from 5 minutes or less to 30–45 minutes, and in rare cases, longer. There is a competition based workout which called workouts of the day or WOD. WOD are competition-based and scored based on the athlete’s ability to complete a set amount of work as fast as possible or to complete as much work as possible within a given time period. Similar to other strength/power athletes, the aim of CrossFit athletes is to maximize power output, however whereas other power performances are intermittent in nature, CrossFit is unique in that training bouts and competitions require sustained expressions of power. What Are The Benefits of Cross Fitting? CrossFit exercise has been able to improve dramatically the aerobic capacity, anaerobic power, health-related fitness, body composition. CrossFit challenges their members to be proficient in 10 movements, cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. Physical performance. Cognitive abilities. Self-esteem. Type 2 diabetes. Insulin sensitivity. Cardiovascular health. Blood pressure. Lipid profile. Bone development (one to three percent increase in bone mineral density). Discomfort associated with arthritis and fibromyalgia. Specific aging factors in skeletal muscle. What Is The Nutritional Requirement For A Cross Fitter? Training of such intense exercises places a substantial demand on high and continuous glycogenolytic energy production. In addition to a substantial amount of anaerobic-dominant activities, CrossFit athletes are also exposed to high power cardio-respiratory activities, furthering the degree of glycogen utilization and making availability of such substrate even more crucial to performance. Inadequacy in carbohydrate intake during a period of CrossFit training may compromise glycogen repletion and the performance of subsequent workouts and competitions. Despite the fact that current research suggests a moderate to high carbohydrate intake for training strength/power athletes, nutritional practices within the CrossFit community are largely based on anecdotal evidence and athletes are encouraged to adhere to the Paleolithic Diet and Zone Diet (40% carbohydrates, 30% protein, and 30% fat). Given the metabolic (glycogenolytically-demanding) profile of CrossFit training, a moderately-low carbohydrate diet may be less than optimal for performance and a diet richer in carbohydrate may be necessary during periods of training. While it garners far less support than the actual workouts, diet and nutrition become an integral part of the CrossFit exercise. Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. CrossFit recommends doing the Zone Diet during the first four weeks. The Zone recommends eating 40 percent of your calories as carbohydrates, 30 percent as protein, and 30 percent as fat. Dividing food into those specific macros could feel confusing to some people. A Zone meal might be a grilled chicken breast, spinach, a sweet potato, and half an avocado. CrossFit also promotes the Paleolithic Diet, which mimics what our hunter-gatherer ancestors ate. While some overlap exists between these two plans, a Paleo diet would probably be lower in carbohydrate (although you could eat healthy carbohydrates like berries and sweet potatoes). You can apply your healthy diet plan with crossfit exercise schedule. But remember to take good energy food.

Reference:-
https://www.drhardick.com/crossfit
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5968988/

Best Nutritional Tips For Weight Loss You Should Know

Why weight loss?

Maintaining a healthy weight is very crucial for your overall health. It is important to eat healthy and nutritious food. Improper diet plan may increase your waist size and make you prone to diseases. Increase in weight increases the chances of obesity.

Being overweight you may increase your risk of many health problems including diabetes, heart diseases, kidney disease etc. You need to keep an aye on your weight.

Body mass index or BMI is one of the way to check whether you have a healthy weight or not.

• Normal weight:- BMI of 18.5 to 24.9,
• Overweight:- BMI of 25 to 29.9,
• Obesity:- BMI of 30 or higher,

When you take in more calories you use, you gain weight. So weight loss become necessity for you to become fit again. Proper diet plan and regular exercise helps you to lose excess weight and avoid diseases.

Why you should not skip meal?

To loose weight, some people just skip their breakfast or lunch or dinner. This will make them weaken because they will not take energy. Skipping food is never been a good option. You should have your breakfast, lunch and dinner, just follow the good eating diet plan.

Skipping your meal does not help you to loose weight. Studies suggests that skipping your meal is not good for your health besides have a healthy diet plan and eating good food helps you to maintain a healthy weight.

What is the ideal weight for man and woman?

Man and woman have different physical features. By checking your waist size you can ensure that you are overweight or underweight.

For Asian men, a healthy waist size is up to 35 inches. A healthy waist size for European men is up to 37 inches. People with a waist size of 40 inches or more are likely to be overweight or become obese

A healthy waist size for an asian woman is up to 32 inches. If their waist size is over 35 inches, the risk of developing cancer, heart disease or type 2 diabetes is conditions is very high.

What are the nutritional Foods For weight loss?

You can achieve a healthy weight loss by doing healthy eating and physical activity. A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan ensures that you are lowering your risk for heart disease and other health conditions.

Your healthy eating plan may include:-

• Vegetables, fruits, whole grains, and fat-free or low-fat dairy products,
• Includes lean meats, poultry, fish, beans, eggs, and nuts,
• Limits saturated and trans fats, sodium, and added sugars,
• Controls meal portion sizes,

Eat nutrients rich foods, fruits and vegetables regularly and avoid oily or junk food. Remember you need just enough calorie for your daily routine. You should try to eat more lean protein, healthy fats, and unprocessed, unrefined carbohydrates such as vegetables, beans, and fruit. 

Less processed whole grains are better, like brown rice rather than white and stone-ground whole wheat, quinoa, or oats instead of white bread. 

Limit highly processed carbohydrates like breads, cereals, and pastas and get more vegetables, beans, and whole grains. 

Choose fats that come from plant sources like nuts, olive oil, and avocado, and lean proteins such as fish and chicken.

What food to avoid during weight loss?

Avoid or limit your intake of processed foods. A processed food is any food that has been changed from its original, raw form. Processed foods often have high amounts of added sugars, salt, and unhealthy fats, such as saturated and trans fats. Use the Nutrition Facts label to check the sugar, salt, and fat content of foods before you buy.

Regular Exercise during weight loss program

Regular exercise is very important for a healthy weight loss. Your calories intake should be burned so that it could not be stored in your body. Healthy eating can only be successful if you are doing some physical activity. Experts suggests that daily 30 mins of physical activity can helps you to stay fit and healthy. 

Do exercise daily. It may include yoga, aerobic or other form of exercise. If you were not doing exercise, it is better to start now.

Other than weight loss, exercise has numerous other benefits like lowering the risk of various diseases.


So healthy weight is achievable by eating a healthy diet and regular physical activity. Eat nutrition rich foods and avoid unhealthy foods. By maintaining a healthy weight you can live healthy and longer and avoid diseases.

Best Tips On Healthy Eating When You Are Older

When person age, their body required more nutritions than before. A variety of food helps to get different nutritions. Your healthy eating plan emphasizes fruit, vegetables, whole grains and low-fat or fat-free dairy, includes lean meat, poultry, fish, beans, eggs and nuts and is low in saturated fats, trans fats, salt (sodium) and added sugars.

Your food choices must be nutrient dense but not energy dense and we should be careful to choose discretionary foods only occasionally as these are higher in kilojoules.

If you wonder how to start a good eating habit, following dietary guidelines will help you,

• Eat more fruits and vegetables. They can be fresh, frozen or canned. Eat more dark green vegetables such as leafy greens or broccoli, and orange vegetables such as carrots and sweet potatoes. Prefer locally produced food items as they are more fresher than cold storage foods.

• Include protein rich food choices with more fish, beans and peas.

• Eat at least three ounces of whole-grain cereals, breads, crackers, rice or pasta every day.

• Have three servings of low-fat or fat-free dairy (milk, yogurt or cheese) that are fortified with vitamin D to help keep your bones healthy.

• Make the fats you eat healthy ones (polyunsaturated and monounsaturated fats). Switch from solid fats to oils when preparing food.

GOOD FOOD & PHYSICAL ACTIVITY

The combination of healthy food and regular physical activities is really good for you. It will keep you to maintain muscle strength and healthy weight. As you get older, you may gain weight but regular exercise will help to remain you fit. Try to do 30 minutes of physical activity daily. Start slowly if you are not active currently. Walking and yoga is the better way to start.

LIMIT FOOD WITH FAT, ADDED SALT AND SUGAR

It’s always good to limit saturated fats, added salt, added sugars, alcohol and low fiber choices for good health. Older people are more prone to diseases as compare to younger people. They may have cardio, liver problem, back pain or irregular bowl movement.

Choosing food is very important as you get old. To fulfill your nutritional needs, you need to eat variety of foods. Stay away from packaged food items as they have added salt. Drink more water than sugary drinks. Older people can also find that they need to eat more high fiber foods and to drink more water to avoid constipation as bowels tend to slow down with age.

Eat foods that provide no more than 1,500 milligrams of sodium per day. Check the Nutrition Facts label for the number of milligrams of sodium in a food. You don’t want to exceed a total of 65% Daily Value (DV) for sodium from all foods in a day.

DRINK PLENTY OF WATER

You need to drink plenty of water regularly. In liquid you can take juice, soda water or milk. Actually when you get older you often don’t feel thirsty even when your body wants fluid. You can take green tea or coffee also.

AVOID SMOKING AND DRINKING

Smoking can't be good for anyone. Avoid or quit smoking immediately. Smoking is harmful for your lungs and can make you dangerously sick. Smoking and drinking is injurious to your health and you should stop it as soon as possible.

EAT MORE WHOLE GRAIN FOODS

A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. A diet rich in whole grains (like, whole wheat, brown rice, oats, unprocessed maize, millets) has been shown to reduce the risk of heart disease, type 2 diabetes, obesity and some forms of cancer. 

Whole-grain diets also improve bowel health by helping to maintain regular bowel movement and promote growth of healthy bacteria in the colon.

EAT LESS SUGAR

Foods high in added sugars may provide calories but few essential nutrients. So, look for foods and beverages low in added sugars. Read the ingredient list of the food and make sure that added sugars are not one of the first few ingredients.

PLAY SAFE WITH FOOD AND MAINTAIN HYGIENE

Proper hygiene is also very important for you. Clean hands, food-contact surfaces, fruits, and vegetables. Do not wash or rinse meat and poultry. This used to be a common practice, but experts say it can spread bacteria to other foods. Plus, it’s just not necessary because any bacteria present on the food will be destroyed by cooking to safe internal temperatures. 

Separate raw, cooked, and ready-to-eat foods while shopping, preparing, or storing. Cook meat, poultry, and fish to safe internal temperatures to kill microorganisms. Chill perishable foods promptly and thaw foods properly. Reheat leftover refrigerated foods to a safe internal temperature. 

So, why not find your way to a healthier you for yourself, your family, and your future. You may increase the quality of your life, as well as your chances for a longer one. Keep a healthy diet plan and do some exercise regularly. Stay healthy.


Resources:

https://www.nhp.gov.in/healthlyliving/healthy-diet

Best Tips On Healthy Food You Should Eat At Your Teen Age

A study reveals that adolescents failed to meet sufficient nutritional requirements and they had an imbalanced diet, which was considerably low in several essential nutrients and high in some food materials.

When you become older you are able to take decisions about your clothes, music, friends etc. You are ready to decide what to eat and what not to eat. The teen age is actually a little difficult because new things need to learn about the culture and society. It is also very important to take care of your body and health because now your nutritional needs has changed. You need to respond as per your body requirement

You can start making healthy decisions about what you eat and drink, how active you are, and how much sleep you get. Your food choices linked with the obesity. Obesity is a common problem among the people between 12 to 19 years of age. But changes in your food and lifestyle helps you to get a healthy weight.

Your body needs calories everyday. Different people need different amounts of calories to be active or stay a healthy weight and it depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are.

TEENAGER'S NUTRITIONAL REQUIREMENTS

Some teens try to weight loose by eating little. It is not advisable because it harms their body. Less food means less nutrients which is not good at teen age. A healthy weight can be achieved by following a good diet plan and regular exercise. 

You need more nutritions at teen age. Your body is growing at this age which demand good vitamins, mineral, antioxidants and other nutritions. Good food choices provide all the essential nutritions to your body. Good food also boosts your immune system and avoid diseases. Eating healthy food at teen age will help you and your body at the later stages of your life. 

At teen age, he or she may caught by some bad habits like smoking and drinking. This will lead to problems only. Drinking and smoking leads to respiratory and cardiovascular diseases.

Do regular exercises with a healthy diet plan. 

AT TEEN AGE YOU REQUIRED MORE NUTRIENTS

• Calcium, to build strong bones and teeth. Good sources of calcium are fat-free or low-fat milk, yogurt, and cheese.

• Vitamin D, to keep bones healthy. Good sources of vitamin D include orange juice, whole oranges, tuna, and fat-free or low-fat milk.

• Potassium, to help lower blood pressure. Try a banana, or baked potato with the skin, for a potassium boost.

• Fiber, to help you stay regular and feel full. Good sources of fiber include beans and celery.

• Protein, to power you up and help you grow strong. Peanut butter; eggs; tofu; legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all good sources of protein.

• Iron, to help you grow. Red meat contains a form of iron that your body absorbs best. Spinach, beans, peas, and iron-fortified cereals are also sources of iron. You can help your body absorb the iron from these foods better when you also eat foods with vitamin C, like an orange.

NUTRITIONAL FOODS TO EAT

• Eat vegetables and fruits and make your plate half of it. Dark green, red, and orange vegetables have high levels of the nutrients you need.

• Choose whole grains food like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.

• Eat protein rich foods like chicken, meat, eggs, seafood, beans, nuts etc. protein is a basic building blocks of your body. It is essential for your growing need.

• Dairy products are rich in calcium. Eat more dairy items for strong bones. Eat low fat or fat free dairy products. 

• Fat are good and they provide energy to your active life. Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish.

Teenagers should eat sufficient nutritious foods to grow and develop normally. They should be physically active every day and their growth should be checked regularly. The awareness about healthy foods and it's effect among teenagers should be increase.

Reference:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4476009/

https://www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers