Lose weight the healthy way

Lose weight the healthy way

Pick the right diet along with regular exercise to optimise your weight-loss programme, instead of resorting to fads or pills.

Recently, great advances have been made with regard to weight-loss pills and bariatric surgery. However, they are short cuts that must be avoided. The pillars of a healthy weight loss still remain weight-loss diets and increased energy expenditure every day.

It is a myth that long-term weight loss can be achieved with either dieting or with exercise alone. Both are critical. Moreover, often three to six months down the line, theres a decline in interest and consequent non-compliance in any strict diet or exercise regimen. Before trying any short cuts, do keep in mind that, of the several commercially available remedies for obesity, many make exaggerated claims and are based on non-scientific principles and can lead to more harm than good. Exercise regularly.

Blame it on our genes, we Indians need more exercise than other ethnic groups to maintain our metabolism. It is advisable that you do a combination of aerobic activity and muscle-strengthening exercises. Remember, when you have shed those unhealthy kilos (and inches), you need to stick with intensive and consistent exercise to prevent weight gain.

Eat a healthy diet.

Most diets can be subdivided into four categories based on the combinations of macronutrients recommended: very low-carbohydrate, low-carbohydrate, very low-fat and balanced diet (see table). These plans modify the typical macronutrient ratios by increasing or decreasing the intake of dietary fat, carbohydrate and protein.

High-Protein Diets (Atkins Diet): Higher protein intakes may have greater satiating effects than higher carbohydrate intakes, but further research is needed to prove their efficacy. High animal protein intakes have been linked to higher risks for coronary heart disease (CHD), cancer, as well as osteoporosis and kidney disease.

Low-Carbohydrate Diets (The Zone Diet): Low-carbohydrate diets may be accompanied by greater weight loss than other diets because of greater loss of water. However, these diets may be hard on the average Indian person because of the traditional high intake of carbohydrates.

High-Fat Diets (Atkins Diet): These diets are popular in the West, however, in India's vegetarian setting.it is often not possible to increase fat content of ones diet. Also, long-term use of very high-fat diets for maintaining weight increases serum cholesterol concentrations and the risk of CHD.

Low-Fat Diets (Ornish Diet): Long-term use of the Ornish diet decreases the risk of heart disease by nearly 60%. Weight loss through these diets is achieved mostly because of the reduction in calories and not because of increased metabolism.

Trends in Weight-Loss Therapies

Some promising tips that are being scientifically tested.

1. Sip on green tea and coffee more often to rev your metabolism.

2. Fill up on of water and fibre. It will keep you satiated and up your metabolism.

3. Eating more monounsaturated fatty acids (MUFAs), found in avocados, olives, nuts, seeds, peanut butter, dark chocolate and olive oil, expedites losing inches in the core area. (Prevention's Flat Belly Diet embodies this research.)

4. Replace your meals with protein snacks to maintain muscle mass.

Good Protein Foods

Good Protein Foods

Protein is one of the essential nutrients required by the body to carry out numerous biochemical processes including, metabolism. Proteins are made of amino acids and so, amino acids are termed as the building blocks of proteins. There are basically 22 amino acids that the human body needs for protein synthesis and various other crucial functions. Out of these 22 amino acids, a few can be produced or synthesized by the human body, and these amino acids are known as non essential amino acids. But, there are 8 essential amino acids, which the human body cannot synthesize on its own and hence, we have to obtain these amino acids from the diet. The foods that can provide these essential amino acids are of immense importance for human health. Such foods are considered as the good protein foods. Given below is some more information about the high protein foods.

Good Protein Food Sources

The foods that are considered as good sources of proteins are, meat, fish, eggs, dairy products, beans and legumes, whole grains and cereals, vegetables, fruits and nuts and seeds. These are the main components of a high protein diet. Out of these, animal-based foods can provide all the essential amino acids and therefore, they are considered as the complete protein sources. On the other hand, majority of plant foods do not contain all the essential amino acids, except a few products like, soy beans. The different categories of good protein sources are explained below.

Whole Grains and Cereals
Whole grains and cereals are one of the most important groups of high protein foods. Rich in proteins and carbohydrates, whole grains and cereals are the nutritious foods to be included in a balanced and healthy diet. A list of good protein foods to eat in this category is given below:

• Whole wheat
• Whole wheat flour and foods prepared from it
• Whole wheat bread
• Wheat bagel
• Oat bran
• Oatmeal
• Rye
• Corn and cornmeal
• Buckwheat
• Quinoa
• Brown rice
• White rice

Meat, Fish and Eggs
Meat and fish are the complete protein foods, i.e. they can provide all the 8 essential amino acids. They are also the good protein foods to build muscles. Below here is a list of these protein rich foods:

• Chicken
• Lean chicken breast
• Turkey
• Lamb
• Pork
• Beef
• Organ meat (liver, heart and kidney)
• Swordfish
• Salmon
• Mackerel
• Sardines
• Tuna
• Haddock
• Rock fish
• Cod
• Halibut
• Crustacean (shrimp, prawns, lobsters and crabs)
• Egg and egg whites

Milk and Dairy Products
Milk and dairy products are the foods high in proteins and fats. Dairy products are the high protein foods for vegetarians, who cannot consume meat, eggs and fish. If you are concerned about the high fat content of milk and dairy products, you can opt for their low fat versions. This will help you to keep the total intake of fat low, while getting sufficient amounts of proteins. Some of the good sources of protein in this category are:

• Milk, skimmed milk
• Low fat cottage cheese
• Cheddar
• Low fat ricotta cheese
• Parmesan cheese
• Yogurt
• Mozzarella cheese
• Muenster Cheese

Beans and Legumes
Beans and legumes are the good protein foods for weight loss, as they can help to feel full for longer and reduce hunger. They are the important components of a high protein diet. A list of high protein foods in this category is given below:

• Kidney beans
• Small red beans
• Black beans
• Chickpeas
• Mung beans
• Lima beans
• Lentils
• Soy beans
• Edamame
• Pinto beans
• Navy beans
• Split peas

Protein Rich Vegetables
Some vegetables too can provide significant amounts of proteins. Therefore, vegetables are another sources of good protein foods for vegetarians. A balanced diet is simply incomplete without vegetables, which are rich in vitamins, minerals, dietary fiber and antioxidants, along with proteins. The vegetables high in proteins are:

• Asparagus
• Broccoli
• Cauliflower
• Cabbage
• Carrots
• Celery
• Cucumber
• Beetroot
• Brussels sprouts
• Dandelion greens
• Garlic
• Lettuce
• Onion
• Potatoes
• Mushrooms
• Mustard greens
• Sweet potato
• Okra
• Pumpkin
• Spinach
• Squash
• Radish
• Tomato
• Yam

Fruits High in Protein
Rich in vitamin, minerals, antioxidants, dietary fiber and protein, fruits are one of the nutritious foods to be included in a healthy diet. The most important high proteins fruits are given below:

• Apricots
• Avocados
• Apples
• Bananas
• Berries
• Coconut
• Fig
• Cherries
• Papaya
• Pineapple
• Mangosteen
• Watermelon

Other Good Protein Foods
Dried fruits, nuts, seeds and soy products are some other foods that can provide sufficient amounts of proteins. Below here is the high protein foods list of this category:

• Peanuts
• Almonds
• Walnuts
• Brazil nuts
• Hazelnuts
• Peacans
• Cashews
• Pistachios
• Tofu
• Soy milk
• Tempeh
• Coconut milk
• Peanut butter
• Sunflower seeds
• Pumpkin seeds
• Flaxseed

Hope by now, you have got a fair idea about the good protein foods. Inclusion of these protein rich foods in the regular diet can help one to get enough of this nutrient required for various crucial biochemical processes of the body. 

How to Lose 20 Pounds

How to Lose 20 Pounds

Increasing weight and obesity is a root cause of several health hazards, diseases and disorders. The modern day lifestyle has divided people into two types: those who have sedentary lifestyle and enjoy their fast foods and those who are calorie conscious and watch every single bite. If you are in the former group, you must have definitely experienced quick weight gain. Before it is too late, it is wise to look for methods to lose weight and maintain a healthy lifestyle. Here we will see more on how to lose 20 pounds in short period.

Best Way to Lose 20 Pounds

When you talk of losing pounds quickly, you may think that following a fad diet, like the Master cleanse or the liquid diet, is the only way to lose weight. However, this is incorrect. There are several different and natural ways to lose weight fast. If you are wondering how to lose 20 pounds in one month, then take a look at the following methods:

• Watch Your Calories: Of course, you need to be calorie conscious if you wish to lose weight quickly. You need to be aware of the calorie content of the foods and avoid those having high number of calories. The following are some of the high calorie containing foods which need to be avoided:
  • Fried foods, fries, chips, fried fish and chicken.
  • Butter, cheese, cream, mayonnaise
  • Pizza, cheeseburger, hamburger, mince pies, bacon, sausages
  • Oils, ice cream, whole milk, milk shakes
  • Rice, pasta, bread, potatoes, yams
  • Sodas, sweetened drinks, sweets, desserts
• Eat Right: If you wish to know how to lose 20 pounds in a month without exercise, then eating right and healthy foods is the only way. In the diet plan to lose 20 pounds, you need to watch your calorie intake and have only healthy foods everyday. They include:
  • Fruits, vegetables, nuts, seeds
  • Fish, lean meats, skinless chicken, eggs
  • Low fat milk, peanut butter, soy, tofu
  • Beans, lentils, whole grain products
  • Green tea, herbal tea, yogurt, sugar free sweets
• Burn Calories: Exercising regularly is the fastest way to lose 20 pounds and there is no substitute to it. Only if the number of calories you burn are equal to those consumed, you can lose weight quickly. The following are some of the exercises that help in quick weight loss:
  • Cardio like swimming, running, jogging, cycling
  • Strength training like working with weights, aerobics
  • Stepping, push ups, pull ups, crunches, squats
• Remain Hydrated: When performing the exercises to lose 20 pounds, one of the important things to remember is to remain hydrated. You need to have 8-10 glasses of water through out the day to remain hydrated. It should be noted that water helps in boosting metabolism which in turn, helps in losing 20 pounds
• Lastly, a good night's sleep, motivation and willpower are also the essential aspects that help answer your query how to lose 20 pounds in a week

If you are wondering how long does it take to lose 20 pounds, then note that following a rigorous and regular diet and exercise program is the best and the quickest way to lose 20 pounds. More dedicated to this weight loss plan you are, quicker the success you will gain. You can also go through write-ups on how to lose 20 pounds in a month and how to lose 20 pounds in 2 weeks for more information on the subject.

I hope, these tips and techniques will be helpful to you to know how to lose 20 pounds. Although it may seem difficult at the beginning to follow a strict diet and exercise regularly, you will soon be motivated when you see the results. You will surely bear the fruits of patience and hard work! Good luck!

Paint Colors for Living Room

Paint Colors for Living Room

Wall paint is an important aspect of interior decorating. A paint is often responsible for creating the first impression of any home. Needless to say, a lot of thought should go into the process of choosing paint colors for a living room. Interestingly, this also happens to be the most challenging task, as you have to sift through hundreds of color templates. It is never easy to predict how a particular color on paper template will actually look on your wall. However, if you know a few basics of interior painting, then choosing paint colors for living room wouldn't be as difficult a task.

Factors to Consider while Choosing Paint Colors

Size of the room is the first factor that one needs to consider before buying a paint. Wall paint has a lot of influence upon the size of the room. Generally speaking, darker hues draw your attention downward, creating an impression of smaller space, whereas lighter hues create a more roomy feel by lifting your focus upward. Hence, homeowners with smaller living rooms are usually encouraged to go for soothing colors for wall paint. Those who have the luxury of space can go for lighter or darker color schemes as per their taste. Another factor to be considered while choosing living room painting colors, is source of natural illumination. If you have ample sunlight coming through one of the windows of living room, you can play with almost any shade of paint color. However, if your living room relies heavily on artificial illumination, it is best to stick to basic, neutral shades.

The theme of your home décor, is another thing that you might want to consider before investing in living room colors. The wall paint in living room should be in sync with the rest of home décor. Besides, the color of furniture, flooring, curtains and drapes also matter a lot when choosing interior paint colors for your home. It is best to go for light paint colors for living room with dark furniture and vice versa. Rooms with dull flooring and drapes can look good with intense colors on the wall.

Earthy Warm Paint Colors for Living Room

Warm colors such as red, orange, butterscotch yellow, canary yellow are apt for country style decorating. These paint color schemes create a very warm and cozy ambiance. However, instead of painting the entire living room in these colors, it is recommended that you paint only one wall in such bold color and paint the rest in its subdued version. Earthy colors such as brown, forest green can also be considered for painting living room walls, provided you use the right amount of dye. Remember, the darkness of shade is not to be mistaken with the darker colors towards the end of spectrum. The darkness or lightness typically refers to the amount of dye in the paint. You can very much use a dark color such as chocolate brown or crimson for your small living room as long as you keep the amount of dye to bare minimum.

Contemporary Paint Colors for Living Room

Modern, contemporary living rooms are characterized by use of subtle interior paint colors. The entire emphasis is on creating a sleek and streamlined look for the living room. Steel gray, white, black are often preferred over the usual colors. Pastel shades also look apt on the walls of a contemporary living room. Lime green, purple, coffee are some other paint colors for living room and kitchen of a contemporary home. These paint color combinations look best when teamed with neutral furnishings and flooring.

Thus, the choice of paint colors for living room decorating is dependent upon several factors. Generally, it is recommended that you go for paint colors that can go with any type of furnishing, as these are the items you replace frequently during the life of a wall paint color.

Women Belts The Latest Fashion

Women Belts The Latest Fashion

Wearing something stylish is the best way to stand out. The latest fashion trends is that of women belts. This clothing accessory makes you look trendy with anything you wear. There are certain rules to follow when you want to wear women belts.

Fashion Belts which are large and colorful can be worn with a black or white short dress, in this way it emphasis on your hip region which can be your voluptuous assets.
To use fashion belts, keep in mind what you wear it with as you can even make a bad style statement which will look weird leading to a bad sense of style.

These points below will help you note what type of women belts to sport with the type of body you possess.

1.If you are wearing a plain dress go in for those girls belts that have a huge buckle and which is colorful. For skinny and straight cut jeans, wear a waist belt which is narrow and is of a standard color like that of black, brown, dark blue and grays.

2.The color of these fashion belts will get you confused for they all look so stylish and will get you confused. The simple way to select your waist belt is to see if it goes according to the color of your outfit. Fashion belts which are colorful have to be worn with dark outfits and with colored outfits wear on a neutral girls belt.

3.If you on the heavy side, wear a girls belt which is not large as it will make you look wider on the hip. Choose a waist belt which combines with the color of your pants. A slightly darker colored belt along with a medium size buckle with a light shade pant will do wonders.

4.For petite women, the waist belt buckle can be huge and junky, in this way it will bring out your curvy hips making your figure look fabulous. Choose women belts which are large and not that bright and colorful.

The next time you go in for fashion belts, do not forget to try it on before you purchase it and also keep in mind that women belts should be about two inches bigger than the measurement of the waist.

The Biggest Celebrity Makeovers of 2010

The Biggest Celebrity Makeovers of 2010

From extreme plastic surgery to hairstyle overhauls, the most dramatic morphs of the year

1. January Jones

The Mad Men actress has said that when it comes to her red-carpet fashion choices, she tends to steer clear of anything the former Mrs. Don Draper might wear. This line of thinking apparently applies to her beauty choices, too: In a bold break from Betsy’s classic ’60s makeup, Jones flaunted futuristic high-fashion eye shadow at the Metropolitan Museum of Art’s Costume Institute Gala in May.

2. Rihanna

The pop star might be “the only girl in the world” besides Lady Gaga who can seamlessly transition from one bold hairstyle to another in the blink of an eye. After switching from a blond pixie to a fiery-red one, Rihanna went even further, flaunting a hot, extension-fueled mass of curls at the American Music Awards in November.

3. Joaquin Phoenix

Following his announcement in 2008 that he was retiring from acting, the world watched as Phoenix plummeted into a seemingly downward spiral—from his deteriorating hygiene to bizarre rapping aspirations, the onetime leading man appeared to have hit rock bottom. Enter 2010: Shortly after shedding his beard and shades, news breaks that Phoenix was actually in character for a fake documentary about his life, I’m Still Here, directed by brother-in-law Casey Affleck.

4. Jennifer Hudson

Since starting the Weight Watchers program earlier this year, Hudson has taken her sexy, curvaceous bod down a few dress sizes. As a spokesmodel for the slim-down system, the Oscar winner says she feels “empowered” by what she’s learned about portion control and healthy-yet-satisfying foods.

5. Ashlee Simpson-Wentz

A study released by the University of Michigan this past summer confirmed what we’ve all observed at one point or another: that over time couples begin to look eerily similar. This certainly seems to be the case with Ashlee Simpson-Wentz and her rocker hubby, Pete. For most of 2010, the pair had matching jet-black strands. After a brief ombré stint (shown here), however, Ashlee decided she preferred Pete’s cut over his color—and got a shaggy platinum pixie.

6. Heidi Montag

After going under the knife for a staggering 10 plastic surgeries in one day—including a second nose job and boob job—Montag revealed her new body in January 2010. Since then, she’s publicly complained of postoperation woes ranging from inhibited facial movement, fear of her nose falling off, and immobile breasts in need of massaging. Hmm…maybe Montag will get 10 more corrective plastic surgeries in 2011.

7. Kelly Osbourne

After getting whipped into shape during her 2009 stint on Dancing With the Stars, Osbourne kept up her newfound fitness regimen—and her svelte figure in 2010 is proof! Besides better eating habits and Pilates, the reality-TV star says she continues dancing in order to maintain a healthy weight.

8. Kate Gosselin

“Everyone wants it!” Gosselin bragged to Entertainment Weekly in 2009 when asked about her reverse mullet do. “My hairstylist gets calls from all across the country.” Thankfully, celebrity mane master Ted Gibson got his hands on Gosselin’s strands in 2010 and smoothed out her spikes with extensions.

9. Emma Watson

Don’t call her Hermione! Breaking free of her bewitching tresses and getting a pixie cut over the summer, Watson proved she’s ready to graduate from Hogwarts.

10. Nicole “Snooki” Polizzi

Besides being addicted to pickles, the Jersey Shore star is also hooked on big hair—or at least she was. After causing a “pouf” sensation, Snooki retired the hairdo and emerged bouffant-less in 2010.

Fruit Diet Plan

Fruit Diet Plan

There are endless types of diets known today which advocate quick weight loss. Most of these diet plans are based on scientific observations and conclusions. These are healthy diets which can be followed for a longer period of time. On the other hand, there are certain diets which need to be followed only for a short period of time as they help in quick weight loss. These are known as fad diets. The fruit diet is claimed as one of the healthy diet, but it is more of a fad diet. When talking of a fruit diet plan, we come across several sub-types of a diet: known as the fruit detox diet, the fruit flush diet and the grapefruit diet. Let us take a look at it in detail.

Fruit Diet Plan for Weight Loss

As the name suggests, you must have concluded that in this diet, one is expected to include only fruits or lots of fruits during the day. However, the following are the popular 3 types of fruit diet plans which include consumption of different food items along with fruits to lose weight.

Fruit Detox Diet Plan
A detox diet is meant for internal cleansing of the body, which also aids in weight loss. The fruit detox diet also helps in making the skin fresh, smooth and supple. The foods that you can consume while on this diet are all fresh fruits, fruits juices, raw vegetables and fresh fish. One is also encouraged to have nuts and seeds (unsalted) in this detox fruit diet plan menu. You can have a single fruit whenever you are hungry and for breakfast, lunch and dinner. The detox fruit diet can last for 7-10 days.

Fruit Flush Diet Plan
The fruit flush diet was created by Jay Robb. This fruit diet plan, which lasts for 3 days, is also a detox diet and helps in weight loss. On the first day of the diet, the person is supposed to have proteins shakes with protein powder (without sugar). On the remaining days, one can have fresh fruits every 2 hours or whenever hungry. This is to be accompanied by a meal containing lean proteins (turkey, chicken, fish) and raw fresh vegetables (preferably, green leafy). Along with the fruits and foods, sufficient amounts of water should also be consumed for a proper detox.

Grapefruit Diet Plan
The grapefruit diet is one of the most popular fruit diet plan which lasts for 12 days. This is a low calorie and low carbohydrate diet plan which aids in weight loss through the medium of healthy diet. When on this diet, a person is expected to consume grapefruit in raw, as well as, in juice form as it is believed to aid in quick fat burning. At the same time, one can also have a vegetable salad, egg, bacon, meat, fish, coffee and tea during the day. When organizing the grapefruit diet meal plan, one should take care not to consume calorie above 1,000.

Apart from these popular fruit diet plans, there are several other simpler plans like the all fruit diet where one should have only fresh fruits for breakfast and the meals during the day. This diet can be continued for more than a week. But then it is a fad diet as one should exclude all other foods from the diet, and simply have fruits. On the other hand, the vegetable and fruit diet is also a version of the fruit diet plan where a person can involve raw or boiled vegetables, vegetables juices and salads in the daily diet.

Although it is one of the healthy diet plans, the fruit diet plan cannot be continued for a longer period of time as it is a fad diet. The diet lacks in carbohydrates and fats which are essential for gaining energy and hence, people are not recommended to follow this diet for long. You too, should consult the doctor before going for it.