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Smart Hour By Hour Diet And Exercise Plan

Here’s A Smart Hour By Hour Diet And Exercise Plan

Hello All!!!!

Always wanted to know from experts what to eat and how to exercise? Your dream of getting a diet and exercise plan has just come true! Here is an hour to hour diet and exercise plan that will surely guide you well.

6.30 to 7 am

Time to wake up and drink water

wake up to a happy morning

It is best to break your all-night fast with a glass of water with lemon. Nutritionists say that when you sleep, you don’t just abstain from food but also from water. As most vitamins are water-soluble, a glass of water before eating will help your body absorb nutrients from food better. Lemon’s acidity helps in re-balancing the digestive tract and lets good bacteria thrive in the intestine. This facilitates proper nutrient absorption.

7 am

Go for a short walk

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

A light session of cardio just after you wake up and before you eat helps burning fat. It can be a 20 min walk with your dog, running up and down the stairs or doing jumping jacks. These help tap the energy reserves of the body. It should not be a 2 hour hiking or a 45 min spin class on an empty stomach. The whole idea is about fitting in an easy exercise within an hour of waking up.

7.30 am

Breakfast

Oats For Weight Loss Management And Well Being

Having  oatmeal is a great idea. As it is packed with fibre, it will keep you full for a few hours. For your protein needs, you can have a glass of milk, yogurt, or a full-boiled egg. You can also stir in a few nuts into your oats. Berries are also a good option.

Calorie count – 300 to 400 calories

9 am

Drink water

drinking_water

You know that you must drink lots of glasses of water a day. But sipping on a little amount of water at a time throughout the day sounds better that guzzling down a huge glass when you feel parched.

10 am

Stretch and walk

Simple Stretches at work

Get up from your work desk, stretch a bit and stroll around every hour. You can walk to the cabin of your coworker instead of sending an email. When you need to go to another floor of your office, take the stairs instead of the lift.

10.30 to 11 am

Small snack

nuts

After every 3 to 4 hours, you need to eat to keep your energy levels up and avoid hogging at mealtime. You can grab an apple, a slice of cheese or some nuts. You can even try yogurt and berries. Check out these healthy portable snacks

Calorie count: 150 to 300 calories

11.30 am to Noon

Drink water and walk

Hot water diet for weight loss

Drink some water and get up from your desk. Stretch a bit. This will help keeping your energy levels up and will prevent you from snacking out of boredom or tiredness. Also, moving around prior to lunch gives your digestive system a jump-start.

1 to 1.30 pm

Lunch

Wilted spinach egg peppers salad with creamy spinach mayo dressing

Make a colourful salad for yourself. Start with leafy greens and pile on a mix of colourful veggies, protein and healthy fats. Try adding tomatoes, carrots, mushrooms and peppers. For healthy fat, add avocado (1/4th cup) and half a cup of protein like fish, chicken, beans or lentils. The more colourful your platter, the better it is.

Dressing your salad is okay but you should not drown the salad in it. Go in for a lighter version or one based on olive oil.

Calorie count: 400 to 500 calories

2 pm

Water and a walk

before dinner walk

Drink water and get outdoors if possible. The fresh air and sunshine can help boost spirits and prevent overeating due to a bad mood.

3.30 pm to 4 pm

Afternoon snack

low carb high fiber strawberry yogurt

By this hour everyone needs to snack! For a good fibre and protein rich snack, have yogurt with some cereal that is high in fibre. Banana with a tablespoon of almond butter or peanut butter is also a good option. There can also be something fun like a piece of dark chocolate (70%). It has polyphenols that help in keeping the brain sharp. Your appetite should be your guide in choosing the snack.

Calorie count: 150 -250 calories

6-7 pm

Walk or a workout

IWB Weight Loss Challenge Workout Plan weight

If you can’t workout in the morning, this is the right time to exercise. Be regular in your habits no matter if it is the gym or just a walk in your neighbourhood. You can even add in exercise in your daily travel. If you travel by bus or train, hop off a stop earlier and walk your way home.

7.30 pm

Dinner

Chicken soup recipe

Begin with a soup, head to the main course of grilled fish and veggies. If you are a vegetarian you can have sautéed veggies with brown rice.  Just remember to control portions.

Calorie count: 400 to 500 calories

9.30 pm

Dessert

Berrries for diabetics

Half a cup of berries with chocolate drizzled on top, fresh orange juice popsicles or apple slices with honey. Really good options!

Calorie count: 100-150 calories

10.30 to 11 pm

Woman Sleeping

You need to clock in 7-8 hours of sleep or else you will invite illnesses. Insufficient sleep will also make you feel more tired and likely to eat more the next day. Ensure you have a calming bedtime ritual that soothes you to sleep.

Wasn’t this diet and exercise plan useful?

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5 Ways To Be Happier In Life

Ways To Be Happier In Life

Hello All!!!!

Are you sad, gloomy and depressed most of the time? Is life not giving you reasons to be happy? Well, this post is just for you! Keep reading!

happy-woman-food fear

All this while psychologists have been focusing on things that are wrong with us and they are our anger, anxiety or depression. Coming to the field of positive psychology, this strategy turns inside out and the focus is on what is working well in our lives. If we always try to eliminate the ailment alone, then the best thing that will happen is that we will not be sick. But by focusing on joy, personal development and happiness instead we will get benefits that are far beyond the ‘not sick’ point.

Here are 5 ways to be happier in life,

1) Allow yourself to be human

Living in a society makes you get bound to some rules. You have to behave in a certain manner to be labeled as ‘normal’. Break free! You should instead allow yourself to be human. When you feel like crying, you should vent it out and the same thing goes for laughing. Don’t suppress your emotions as it will reappear again later with an uglier face. Accept yourself unconditionally and stay okay with whatever you feel, be it tears or anything else.

health benefits of tears 1

2) Develop and work on your goals

According to positive psychologists, you need to align your goals and values to be happy. Registering your accomplishments and achievements as something meaningful and pleasurable will give lots of benefits in return.

goals

3) Grow the Mind-body connection

Positive psychologists emphasize the importance of movement and physical affection on your well-being. According to one study, individuals suffering from depression who exercised were less likely to get a relapse after 10 months when compared to individuals who improved by medicines alone.

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

4) Value the personal relationships you have

Many people make a huge mistake when it comes to valuing long-term relationships. Most of us end up searching for lovers and friends who validate us and assure us that we are normal and likeable. This validation should instead come from within us. In healthy relationships, two people must understand each other and know each other’s private fears and insecurities. That is how it should be. There should be a two way effort  for a relationship to be successful.

Husband and wife-Things You Didn’t Know About Weight Loss

5) Focus more on the positive

This is easier said than done. Everybody says that you need to think positive to lead a happy and fulfilled life. But there are solid scientific reasons why you should develop a habit of focusing on the positive. According to positive psychologists, happiness depends more on the state of mind than on any other environmental factor as long as your basic requirements are met. Research says that the practice of listing everything you are thankful for will lead to significant increases in happiness.

Wish you all the best in your endeavor of living your life happily without any worries.

I hope you understood these 5 ways to be happier in life.

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running-practice-India

8 Ways To Work Out For Free

Ways To Work Out For Free

Hello All!!!

Do you agree that all the good things in life come for free? But what about working out? Can you work out for free or do you have to pay a price for it? Well, find out!

1) Head outdoors

 

running practice India

Want a sweat session? Head outdoors and run or walk. You can also jog around your colony or try out an anywhere and anytime workout at your local park. Not into running? You can get some gyaan about it from here- click!

2) Opt for the stairs

woman-running-up-stairs-190886_w650

If walking or running on the pavement is not your cup of tea, you need not lose heart as you can still get some free cardio and that is by climbing stairs. Stay on a look out for stairs in public parks, office buildings and apartments. Do you know that you will be able to torch more than 400 calories in 30 minutes?

3) Start hiking

hiking- how to get fit without stepping into the gym

Once you are comfortable working outdoors, you can try out local hiking trails. It will not just help you in burning calories but will also let you spend some time with nature. It is beneficial for your overall health and well-being. Stay on a look out for spots in your area where you can go trekking. The best place to search are city outskirts.

4) Swim!

Exercises For The Corporate Male Sexual Prowess Issues swimming

 

You should take full advantages of public pools and beaches during summers. In some municipal areas, there is free access to pools so that people can enjoy a dip and tone up yourself. You can try out some swimming exercises too, get to know more about them here – click!

5) Turn your home to a gym

chair-dip exercise for toned arms

 

 

Do you know that everyday items at home make great gym equipments? If you are on a look out for free ways to do strength training, you can do it at the comfort of your own home. Grab hold of 1 litre water bottles to serve as a set of dumbbells, use a kitchen chair to do triceps or squats and the wall for quad-blasting wall sits.

6) Surf the web

Woman on laptop-Losing Weight When Genes Work Against You

The internet is filled with workout content. YouTube offers hundreds of channels of free fitness content including HIIT, Pilates, Yoga and much more. There is so much of free help and guidance on the internet that will surely help you.

7) Download apps

Fitness Apps

Just like the internet, there are thousands of mobile apps that focus upon fitness without charging you a penny. Just have a look and you will be spoiled with choices! Here are some fitness apps that you must download –click!

8) Try out free trials

You can become a gym sampler! Most of the gyms offer free trials for new members, right from a day to a week of class access. Just check out the gyms in your area and get free trials. It may sound being frugal, but you can take up free trials at various gyms and fill in your workout calendar. 😛

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List Of Supplements You Should Consume

List Of Supplements You Should Consume – Catch A Glimpse

Hello All!!!!

I am back with another post on supplements but this time I am going to list out supplements that you should be consuming unlike my last post where I listed out the supplements that you should avoid consuming. If you want to have a look at that post please click here!

multivitamin supplements to avoid

There are many supplements out there that can be used to improve your overall health. However, you first need to discuss with your doctor whether you can consume them or not because all of us are different from each other!

Let us now jump to the list of supplements you should consume,

Vitamin D Supplements

Why is Vitamin D Important Vitamin D Deficiency

Health benefit: Helps improve bone health and protects from cancer

Vitamin D is also called the sunshine vitamin as you can get it from the sun. Whenever you head outdoors during the day, your skin produces vitamin D on being exposed to sunlight.  It is a vitamin that is not easily available from the food consumed by you.

The vitamin is important for the absorption if calcium and can help in preventing bone conditions like osteoporosis.

Now if you are someone who spends most of the time indoors, you will need to include a vitamin D supplement in your diet. The sad part is that most of us have adopted such lifestyles that make us stay indoors most of the time.  Preliminary research reveals that vitamin D can provide protection from some kinds of cancers.

Zinc supplements

Health benefits: Can reduce the duration of the common cold

Studies reveal that consuming a zinc supplement within 24 hours from the onset of a cold can help in reducing the duration of it. You can take a low dose of a zinc supplement along with a few soothing zinc lozenges to fight away the symptoms and get back on track faster.

Folic acid supplements

folic acid weight loss

Health benefits: Reduced risk of birth defects in unborn babies

It is essential to consume folic acid supplements if you are trying to conceive or are already pregnant. Studies reveal that the risk of neural-tube defects and heart defects in unborn babies is far lower in pregnant women who consume folic acid supplements as compared to those who don’t. Folic acid supplements can also prove useful as an additional treatment for depression.

While the above supplements can help in preventing or even treating certain health problems, there is no existing evidence to prove that the supplements can reverse the course of a chronic disease. If you happen to think that you suffer from a nutritional deficiency you must consult a nutritionist, dietitian or doctor as they will guide you better regarding the supplements and dosage. Expert advice is always better!

Caution: The above information does not take precedence over what is recommended by a registered medical practitioner or health expert.

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