16. Soft drinks (including soda, energy drinks, and coffee drinks) are a huge source of calories in many people’s diets. One can of soda contains between 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake. Switching to diet soda isn’t the answer either, as studies suggest that it triggers sugar cravings and contributes to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.
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17. Fruits and vegetables to eat in moderation
Fruits and vegetables of all colors, shapes, and sizes are major players in a healthy diet, but you still need to watch out for the following potential diet busters.
Veggies that have been breaded or fried or doused in heavy sauces are no longer low-calorie, so tread with caution. Opt for healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.
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Salads are guilt-free—unless you drench them in high-fat dressing and toppings. By all means, add some nuts or cheese, but don’t overdo it. As for dressing, a little fat is healthy (try a vinaigrette made with olive oil), but again, moderation is key.
Dried Fruit. Be careful when it comes to dried fruit, which is high in calories and, often, in added sugar. You can eat a whole lot more fresh fruit for the same number of calories. If you do choose to snack on dried fruit, keep your serving size small.
Fruit Juice. There’s nothing wrong with enjoying a glass of juice every now and again. But remember that the calories quickly add up, without doing much to make you feel full. Also make sure that your drink of choice is made from 100% fruit juice and contains no added sugar.
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18. Weight Loss food in Indian kitchen
The Indian kitchen is equipped with weight loss foods that you may not be aware of. These are some of the weight loss food:
- Spinach
- Walnuts and almonds
- Moong dal
- Bitter gourd
- Garlic
- Beetroot
- Turmeric
- Cauliflower
- Tomatoes
- Cabbage
- Eggs
19. Find a solution to combat stress – As we pointed out in our post about stress and weight loss, stress is always detrimental to healthy weight loss in the long run. Find ways to combat stress and you’ll soon realise that your diet and exercise aren’t sabotaged anymore, and that you truly do see results. Look at yoga, meditation, deep breathing exercises, or simple hobbies like reading to fight stress.
20. Have at least one active hobby – It isn’t sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn’t a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend
trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you’ll have fun along with the healthy weight loss
Aeroplane exercise!
– If you have travelled on an aeroplane, then the air stewards may have demonstrated some simple exercises to aid circulation. These can of course also be done while at your desk. So if you cannot leave your desk to stretch your legs, perform some ankle circles and stretches. Simple, but gets the blood flowing.
1. Ankle Circles
Lift feet off the floor. Draw a circle with the toes, simultaneously moving one foot clockwise and the other foot counter-clockwise. Reverse circles. Rotate in each direction for 15 seconds. Alternatively, write each letter of the alphabet with your big toe. This increases the range of motion and strengthens the joint.
2. Foot Pumps
Start with both heels on the floor and point feet upward as high as you can.
Put both feet flat on the floor.
Lift heels high, keeping balls of feet on the floor.
Repeat these three stages in a continuous motion and in 30-second intervals.
3. Knee Lifts
Lift leg with knee bent while contracting your thigh muscle. Alternate legs. Repeat 20 to 30 times for each leg.
4. Neck Roll
With shoulders relaxed, drop ear to shoulder and gently roll neck forward and back, holding each position about five seconds. Repeat five times.
5. Knee to Chest
Bend forward slightly. Clasp hands around the left knee and hug it to your chest. Hold stretch for 15 seconds. Keeping hands around the knee, slowly let it down. Alternate legs. Repeat 10 times.
6. Forward Flex
With both feet on the floor and stomach held in, slowly bend forward and walk your hands down the front of your legs toward your ankles. Hold stretch for 15 seconds and slowly sit back up.
7. Shoulder Roll
Hunch shoulders forward, then upward, then backward, and downward, using a gentle circular motion.
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Image courtesy: fitnesstrainingforever.com , photobucket.com , visualphotos.com , evaair.com
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