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Right Way Of Walking For Weight Loss

Find Out The Right Way Of Walking For Weight Loss

Hello All!!!

Are you aware of the fact that being inactive for more than four hours will slow down your metabolism and your body will start storing fat? Suppose you have a sedentary work life that demands you to sit for long hours, you will surely put on weight around your stomach and hip. In order to avoid this, walking is something that you have to do. Walking is basically a cardio exercise but most people resort to it for weight loss. Have you ever paused and wondered whether the way you walk is helping you lose weight or not?

women walking- How To Walk 10,000 Steps A Day

Here are a few tips to take into account when it comes to the right way of walking for weight loss

1) Take smaller steps

We usually start taking bigger steps subconsciously and that is like moving ahead to cover more distance. However, this is a bad idea as it can cause a lot of strain on your shins and feet. You should be taking smaller steps instead and quicken your pace. Maintain a moderate pace and walk for about 30 mins to 60 mins.

2) Increase the distance

If you walk more, your workout will be a better one. Increase the distance each day by half a kilometer. You can comfortably do so. For those who have just started walking, this will be helpful in building leg muscles.

3) Stretch before a walk

stretching can hurt you 1

Before your walk, you should always stretch nicely so that you loosen up your muscles of not just your legs but that of the whole body. This is helpful in getting rid of the muscle soreness the next morning. Post walk stretching is also recommended.

4) Pay heed to your pace

You must be wondering how quick is quick. First, remember not to stroll. You should be walking fast enough so that you can speak but your breathing should be harder than usual. As the weeks pass by, you need to increase your pace because you are getting stronger.

5) Moving your limbs

You should not walk like a robot. Let the shoulders move naturally and swing your arms freely. Don’t keep them tight by your side. Keep your elbows closer to yourself and don’t look down while walking. Your chin should be parallel to the ground.

6) Take a break

You should not force yourself to walk every day. Take a break once in a week as your body needs rest. If you still want to work out on the day you are not walking, try a hand at upper body workouts.

7) Pay attention to what you eat

how many calories

You must keep an eye on your food intake too especially the calories part. 1200 calories a day is enough for women and 1500 to 1600 for active women and men.

8) Keep a track of your progress

Get some digital assistance to find out how well you are actually doing. A pedometer can help you in tracking distance and time so that you know much you have walked on a certain day.

9) Give it a mix

You need a variety in your walking schedule? You can revise your workout a little bit. One day you can keep your pace slow but cover more ground and the next day you can walk fast for a shorter distance. This way you won’t feel bored at all.

10) Control post-walk eating

You have walked for a long distance and are hungry. What to do now? You can probably double up your food portions! DON’T! Initially you might not be able to ignore the hunger pangs after a long walk but in place of a heavy meal, go in for a salad or a fruit.

Hope this post on The Right Way Of Walking For Weight Loss has been useful!

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7 Healthy Packaged Foods!

Healthy Packaged Foods!

Hello All!!!

There are a lot of posts on the internet saying how bad packaged foods can be for your health. However, as always there are exceptions. Yes, there are some nutrition loaded stuff that come in packages. Don’t confuse them with processed food though.

Here is a list of boxed and canned stuff that fall in the category of healthy packaged foods:

1) Oats and Flax seed

flax seeds and weight loss

Good old oats and ground flax seed are packaged either in cartons or bags. Oats make a great heart-healthy meal, as you all know, and when you sprinkle 2 tablespoons of flax seed on your bowl of oats you only enhance its goodness. Make sure to pick a pack of old-fashioned oats instead of instant oats so that you get more amount of fibre without added salt or sugar.

2) Frozen veggies

Frozen vegetables- frozen food bad for health

Frozen veggies can be as good as the fresh ones. They might even be prewashed or chopped for your convenience. Use them within a few weeks as the nutrients of veggies start degrading over time. Come on, get some frozen veggies and make your meals easy to prepare and more nutritious.

3) Frozen berries

Bilberry health benefits

Now in some parts of the world you don’t get fresh berries. But you do need to include them in your diet to stay super-healthy. What to do? Well, you have the option of going for frozen berries. Just make sure that they don’t have any added sugar. You can then defrost them and add them to your smoothie, bowl of yogurt, oatmeal or cereal.

4) Granola Bars

granola-bar-healthy-packaged-foods, healthy packaged foods

 

Zeroing on the granola bar that is healthy can be a tough job. You need to shop carefully and read the ingredient list to pick out the healthiest one. The healthiest granola bars can be found in the ‘natural foods’ section of the supermarket. Choose brands that use dates as their chief sweetener as you will get sufficient fibre! The number of calories in a bar can be high. It would be better to have half of the bar at a time or share it with a friend.

5) Cereal

how healthy is granola

Picking the right cereal box is essential. You might land up with one having an overdose of sugar if you are not careful. The right cereal can give you the goodness of fibre and vitamins thereby supporting your heart and intestinal health. You can make your bowl of cereal healthier by adding in some plain bran cereal! Top it up with berries and enjoy!

6) Brown rice

brown rice_tummy flattening foods

You can easily spot packaged brown rice at the supermarket. They are bound to catch your attention. Brown rice is a grain that is rich in fibre and can easily replace our white rice. You can cook it the way you want.

7) Yogurt

yogurt-packaged, healthy packaged foods

Source: www.naturesbasket.co.in

Yogurt present at the dairy section of the supermarket is a great snack and meal accompaniment. Choose brands that are natural and don’t have artificial colours or sweeteners added.

Hope now you won’t feel that all packaged stuff is bad for health!

Do include the above healthy packaged foods in your diet!

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9 Foods That Stain Teeth

Foods That Stain Teeth

Hello All!!!!

People usually say that it is the inner beauty that should be given importance and not external appearances. But this is not true. All of us judge people we meet for the first time based on appearances alone. A grin with yellow or discoloured teeth is a major turn off!

A dainty set of pearly white teeth can make you appear younger and more confident. To keep your teeth shining, you must protect them from stains. Teeth start staining due to smoking and chewing of tobacco but there are lots of foods and fluids that are equally bad! Yes, there are some foods that stain teeth.

white teeth smile

Check out the foods that stain teeth:

1) Tea and coffee

Ways for Eating Healthy While Eating Out coffee

Every single Indian drinks either tea or coffee. Otherwise it is difficult to survive a working day. You might have given up your hopes for a pearly white set of teeth but let me tell you that the staining problem will not be as bad if you avoid black coffee and tea. The milk dilutes the staining effects and also provides you with calcium. You can even switch to lighter coloured teas like green tea.

2) Soy Sauce

Chinese cuisine is a favourite amongst us Indians or may I say the Desi version of it! If you are a fan of it, you cannot escape soy sauce. It is found in the dishes and is also used as an add on. However, soy sauce is the worst food for teeth as it leaves stains. Apart from that it is high in sodium.

3) Fruits

Fruits are insanely healthy but when it comes to tooth staining, they can pose a problem too. Berries, grapes and pomegranates have a high amount of chromogens which cling to the enamel of the tooth. They are also found in cherries, tomatoes and citric fruits. As these fruits are healthy, you should keep eating them but just ensure to rinse the mouth thoroughly after you eat them.

4) Tomato ketchup

tomato ketchup bad for health

Okay, now you cannot stop yourself from pouring lots of ketchup on your cutlets or fries. The same goes for pastas and noodles. They do taste heavenly but the fact is that all tomato based sauces leave a stain on your teeth. The great news is that you can still enjoy your ketchup! How? Well, eat some green leafy veggies such as lettuce or spinach. Just chew on them to form a protective layer over the teeth. This way the risk of staining will get reduced.

5) Turmeric

Turmeric is a staple ingredient in Indian cuisine and has loads of health benefits to offer. However, when it comes to teeth staining, it has a bad reputation. You must have ruined some of your dresses by dropping turmeric based curries on them, isn’t it? So, the staining part comes without any surprise. Don’t avoid turmeric, just remember to brush your teeth after your spicy curry.

6) Wine

A Glass Of Wine This Christmas india

Indians have also started including wine in their daily lives. It is beneficial for your heart health but is not the best drink for your teeth. Wine has natural dyes, tannins and acids that can stain your teeth very fast. Also, white wine is even worse for your teeth because it has a higher acidic content. It is better to stick to red wine but brush your teeth well before drinking it as it clings to dental plaque. Another way out is to drink with a straw!

7) Colas

All colas and other aerated beverages are bad for your teeth. All aerated drinks have phosphoric and citric acids that erase the tooth enamel and the sweeteners increase the risk of tooth decay. Avoid drinking these sugar loaded fizzy drinks.

8) Golas and slushies

There is hardly anyone who has not devoured a gola in peak summer. The colourful golas are so tempting. The purple, orange, red colours  coating your tongue and lips is no fun for the teeth. They leave stubborn stains on the teeth. You can always opt for a fresh and natural lemon ice slushie or gola.

9) Beetroot

beetroot-foods that keep your digestive system happy

Beetroots are definitely a superfood but are great teeth stainers too. They are healthy because of the antioxidants and pigments in them and the same are responsible for the staining. Just make sure that you brush your teeth as soon as you are done with your meal.

Ways to prevent tooth stains

taking care of your child's teeth

  • Chew on apples and pears as the fibre in them works like a tooth exfoliant.
  • Eat cheese as it increases the pH level of the mouth.
  • Drink lots of water as it is good for dental health too.

Hope you liked this post on foods that stain teeth!

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Jowar – How Healthy Is It?

How Healthy Is Jowar?

Hello All!!

Heard a lot about sorghum these days? Well, let me tell you that sorghum is called jowar in India. It is a cereal native to Africa and belongs to the millet family. Whole kernels of sorghum are usually steamed, boiled and added to stews, soups. The kernels are also ground into a flour that can replace wheat flour.

The best part about jowar is that it is gluten-free. This makes it ideal for use in making breads, pizza base and pancakes for those who are on a gluten free diet. Rotis made out of jowar flour are quite common in India and have been in our cuisine since ages.

jowar grains superfoods below INR 50

Apart from being gluten-free, it is also high in protein content and free of cholesterol. It has nutrients such as iron, phosphorus, thiamine and dietary fibre in it.

Read on to find out how healthy jowar is for you!

Gluten free

Dietary fibre

A cup of jowar has 12 g of dietary fibre in it. This meets 48% of the daily need of an average adult. In comparison with cereal grains such as barley and rice, jowar has a higher concentration of fibre. A fibre rich diet helps in lowering the risk of obesity, heart disease, diabetes, high cholesterol and digestive problems.

Iron

Jowar has 8.45 mg of iron in each cup. This meets 47% of the daily need of iron for women and more than 100% of the RDA for males. Iron is needed by the body to produce hemoglobin, the protein in red blood cells that carry oxygen to various parts of the body. Lack of iron can make you develop anemia. So, it is essential for you to ensure that you get sufficient amount of iron from your diet. You can absorb more iron from jowar if you club it with a source of vitamin C.

Phosphorus

The body needs phosphorus to support the growth and maintenance of bones. It is also a vital part of the cell structures and has an important role to play in triggering the action of hormones and enzymes.

Even a single cup of jowar has 551 mg of phosphorus which equals 78% of the daily intake for an adult.

Thiamine

A single cup of jowar meets 38% of the recommended daily intake of thiamine and in women it meets 41% of their daily thiamine requirement. Thiamine is a vitamin that belongs to the B family and is called vitamin B1. The human body needs adequate amount of thiamine to support the proper functioning of the nervous and immune systems. It also has a role to play in energy metabolism and helps in synthesizing ATP. Including thiamine rich foods in your diet help lower the risk of heart failure, neurodegenerative issues like Alzheimer’s disease and diseases of the eye such as cataract.

I am sure that after reading this post you will happily include jowar in your diet. After all healthy and real food is always welcome!

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