Weight Loss Archives - Fun4fitness

Weight Loss Archives - Fun4fitness

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November 29, 20190

by funadmin

Eating too much sugar can have devastating effects on your health. It is also shown to contribute to obesity, heart disease, cancer, type-2 diabetes, and tooth decay. Sugar can be found naturally in many fruits and vegetables; however, it is the added sugars in processed food that are a cause for concern.

So, how do you cut down on sugar which is ubiquitous in food products these days? Here are a few tips you can follow:

1) Avoid Sugar-Loaded Drinks

Some of the popular beverages – sodas, energy/sports drinks, fruit drinks – available today contain obscene amounts of sugar. Even the so-called healthy drinks like smoothies and fruit juices have an excessive amount of sugar content.

Alternatives you can try:

2) Avoid Desserts

Most desserts have little to no nutritional value but have high sugar content. Eating these desserts spikes your blood sugar level and makes you feel tired, hungry, and crave even more sugar.

If you have a sweet tooth and can’t go without desserts, here are a few alternatives you can try:

3) Pick Your Breakfast Wisely

Breakfast is said to be the most important meal of the day. However, many breakfast options like breakfast bars, pancakes, muffins, jams, and waffles are packed with high levels of sugar.

Here’s what you should pick instead:

  • Besan chilla
  • Multigrain idlis
  • Eggs (boiled, omelets, etc.)
  • Oatmeal
  • Avocado

4) Cut Down on Sugar-rich Sauces

While almost every household has ketchup, most people aren’t aware of the sugar content in it. For every 15-gram serving of ketchup, it contains 4 grams of sugar! Some of the other sauces that have high sugar content are sweet chili and barbecue sauces.

Alternatives you can try:

  • Sugar-free ketchup
  • Mayonnaise
  • Yellow mustard
  • Harissa paste

5) Increase Protein and Fat in Your Diet

Did you know that high sugar intake can lead to appetite and weight gain? Conversely, a diet high in protein and fat and low in added sugar reduces hunger and hence, food intake. Protein and fats in your diet help you feel fuller for a longer time. This reduces cravings and unhealthy snacking.

Some foods rich in protein and fats:

  • Meat
  • Fish
  • Eggs
  • Full-fat dairy
  • Avocados
  • Nuts

Cutting down your sugar intake can lead to many benefits and even help you lose weight. Avoiding obvious sources of sugars like desserts or soda may be easier. But always check the ingredients of the processed foods you purchase for hidden sugars.

August 28, 20190

by funadmin

Gluten is a specific protein found in grains like wheat, barley and rye. It is a binding agent and gives dough its elasticity and ability to rise. It is composed of the proteins glutenin and gliadin (found in wheat), secaline (in rye) and hordein (in barley). There is no nutritional benefit in gluten itself but there are a lot of health benefits to be gained from foods containing gluten.

I strongly advocate whole grains and I fear that gluten free diets are depriving people with nutritional energy sources that are the staple foods of families who have been eating it for generations. The fiber, vitamins and minerals found in whole grains make us feel fuller and satisfied and keep us from eating more in order to feel satiated If you need a gluten-free diet, you need to be extremely smart about managing it.

Who Needs A Gluten-Free Diet?

People who suffer from celiac disease or gluten insensitivity need a gluten-free diet. Also, people with an auto-immune disorder, which has a negative impact on the intestines when gluten is ingested, need to avoid gluten.Villi, which are small finger-like projections on the surface of our small intestine, are vital to the absorption of nutrients from the food we eat. With damaged or flattened villi, gluten intolerant people cannot get the nutrition they need from food and they become under-nourished no matter how healthy the food they eat may be.

The symptoms celiac disease or gluten intolerance can be gas, bloating, changes in bowel movements, sudden weight loss or weight gain, fatigue and weakness. But beware of self-examination and uninformed conclusions. It is easier said than done – you may need to log everything you eat and how you feel within 2 hours after consuming that food. Try this for one week with gluten products and one week without gluten products.If you think you may have a problem with gluten, a blood test can be done which detects abnormal levels of certain auto antibodies. In certain severe cases, an intestinal biopsy may detect damaged villi.

Can a Gluten-Free Diet Lead to Weight Loss?

There’s no evidence that a gluten-free diet leads to weight loss. In fact, moving from “regular” processed foods to gluten-free ones may result in weight gain. A lot of over-the-counter products are been sold as gluten-free products, but unfortunately not all the foods are healthy. Some are very high in saturated fats or cholesterol. Others may be very high in their carbohydrate contents, thus high in sugars. Many gluten-free diets are made with refined flour, which is fiber drained, leading to high sugar levels and hence more fat storage. It is almost like someone who is avoiding sugar to lose weight and ends up eating lots of sugar-free but fat and calorie-rich sugar-free laddoos and mithais. Besides, gluten-free diets are two to three times expensive than the regular foods.

We are what we eat and hence eliminating any food from our diets unnecessarily and extensively won’t do any good but shall harm you instead.A balanced diet with the right nutrients and their quantum according to your body weight requirements, naturally occurring fiber in local fruits and vegetables,cereals,and a good physical activity will ensure your goal towards weight loss.  Switching to the right food for the right reason is the real long-term solution.

April 24, 20190

by funadmin

Eating the right foods & following the right kind of diet can help you stay away from summer-related health problems such as acne, acidity, bloating etc. Pooja Bhargava, Health Coach & Fitness Trainer suggests 5 healthy foods you should add to your daily diet this summer!

Lime & Mint Infused Water

There is no better way to cleanse your body than with a glass of healthy & refreshing lime & mint infused water! One of the major benefits of drinking infused water is that it keeps you hydrated, supplies your body with natural electrolytes & aids quick weight loss!

How to prepare:

  • To 1 jug of water add 4 slices of lime
  • Add 4-5 cut mint leaves
  • Add 1 broken stick of cinnamon
  • Place in the fridge for 2 hours
  • Drink whenever you feel thirsty

 Green Cleanser

What’s the easiest way to get healthy, glowing, acne-free skin this summer? The answer is simple! Load up on your greens!

  • In a blender add 10 spinach leaves
  • Add 1 cup water
  • Add ½ cup diced celery
  • Blend well
  • Pour into a glass & drink fresh!

 Peach Iced Tea

Peaches are loaded with dietary fiber & essential vitamins which help improve skin health, protect against cancer & also boost heart health

How to prepare:

  • In a pan boil 2 cups water
  • Add 2 sliced whole peaches
  • Add 6-7 mint leaves
  • Remove from heat & strain
  • Pour into a large jug
  • Add 2-3 tbsp honey
  • Chill in the fridge for 3-4 hours

Aloe Vera Juice

Aloe Vera juice keeps the body well hydrates, provides quick relief from heartburn and improves digestion. Drink a glass of this wonder juice daily, on an empty stomach to enjoy good skin health and quick and natural weight loss.

  • In a blender add 1 cup Aloe Vera juice
  • Add 2 tbsp honey
  • Add ½ cup water
  • Blend the ingredients together
  • Drink 1 glass every morning
April 24, 20190

by funadmin

Exercise your way to good health while enjoying a ton of amazing health benefits in the bargain, with these 4 simple and easy-to-perform exercise!


Running, jogging and even cycling are wonderful cardio exercises which have a ton of health benefits to offer such as natural weight loss and improved heart health. Cardio exercise is also known to reduce one’s risk of suffering from a heart attack, lower cholesterol levels naturally and increase lung capacity.

Benefits of cardio:

  • Burns away body fat
  • Reduces risk of heart attack
  • Lowers cholesterol levels
  • Increases lung capacity


Pilates are a fun & effective way to tone your muscles &shed off those extra kilos! It helps increase flexibility, promotes natural weight loss and can also help get rid of body aches and back pain. Indulge in at least 30 minutes of pilates exercise at least 2-3 times a week to enjoy these amazing health benefits!

Benefits of Pilates:

  • Eases back pain
  • Increases flexibility
  • Improves posture
  • Promotes natural weight loss

Breathing Exercise

Sitkari Pranayama helps cool down your entire body, soothes frayed nerves & helps you deal better with anxiety & stress. Perform this breathing exercise at least 1-2 times a day to de-stress yourself & stay cool during the summer.

How to Perform SITKARI

  • Sit with your eyes closed
  • Press your upper & lower teeth together
  • Sperate your lips
  • Inhale through the gaps in your teeth
  • Focus on the hissing sound
  • Close your mouth & exhale through your nose
  • Repeat 10-15 times
March 27, 20190

by funadmin

Simply following a weight loss diet will not make you healthy. Only the right diet coupled with the right lifestyle habits can help you lose weight and achieve your health goals!

Be Water Baby!

Water is the original no-calorie drink! It can help curb hunger pangs and keep you feeling full for a longer period. It also lubricates the joints, eases body pain and boosts cell repair. Drink up on 8-10 glasses of water daily to stay well-hydrated during the summer and in turn enjoy these amazing health benefits.

Keep Your Kidneys Healthy

Kidneys play an important role in eliminating waste and toxins from our body. They are essential for the proper functioning of our body. Thus, it is important that we take the necessary measures to keep our kidneys healthy and help them function properly. Consume foods such as cauliflower, cabbage, radish, pineapple, and black grapes daily. Also, cook your food in olive oil and switch to some natural seasoning like garlic and onion instead of salt.

Get Spicy

Black pepper helps the body secrete more hydrochloric acid, which in turn quickens up the digestion process, boosts metabolism and burns away belly fat. Add this wonder spice to your daily diet to enjoy its numerous health and weight loss benefits. Drink 1 glass of warm water with ½ tsp crushed black pepper powder and 1 tsp lime juice every morning to naturally get rid of belly fat.

Snack Healthy

Dry fruits help boost metabolism levels naturally and help the body burn away calories much faster. Dates, almonds, and, walnuts are loaded with fiber which helps you feeling for longer and in turn prevent you from overeating. So, if you are looking for a post workout snack to boost your energy levels or a healthy mid-day snack option, load up on a handful of dry fruits and enjoy the health benefits they have to offer.

An occasional day of eating out or consuming junk food is completely all right. But don’t make eating unhealthy a part of your daily diet. Instead, prioritize eating healthy and follow these healthy habits daily and soon you will begin to reap the benefits of natural weight loss and protection from sickness and disease

November 23, 20180

by funadmin

Whether you are trying to lose weight in time for a friend’s wedding or simply want to shed off those extra kilos, here are seven expert recommended weight loss tips that will surely help you lose weight quickly and naturally!

September 14, 20180

by funadmin

We all have had our moments of binge eating. Sometimes we may tend to overindulge at parties, festivals, social gatherings etc. At other times it could be a result of high levels of stress, depression, boredom or when we become overwhelmed by emotions.

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