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HOW TO WEIGHT LOSS AT HOME: Avoid alcohol: Kris Gethin, editor-at-large of Bodybuilding.com writes in his book, The Bodybuilding.com Guide to Your Best Body: ‘Alcohol, even antioxidant-rich red wine, has calories that do nothing to fuel your workouts and fuel only the fat deposits around your waist. Studies have shown that alcohol can increase cortisol levels, which promote fat gain, especially in the abdominal region— which should definitely be avoided when you are looking to trim down and show off a six-pack.’

Here’s a sample diet plan by nutritionist Shilpa Mittal:

Breakfast: Start your day with milk and cornflakes, or milk and poha/upma. If you are from northern India, and are into eating parathas, you can still have them but make them healthy. Instead of just aloo paratha have potato mixed with other vegetables and use less of oil/ghee/butter. Similarly, if you are from southern India, you can have idlis, dosa, uttappa but avoid medu wada since that is fried. You can even opt for egg omelette or sandwiches.

Lunch: This can consist of a proper meal like rotis/ bhakri with vegetables, salads and a source of protein from dal/curd/ sprouts/ non-veg dishes like eggs, fish, chicken plus a small helping of rice. Avoid pickles and papads.

Snacks: This can be mixed dry fruits, seasonal fruits or any fruit you like or a handful of roasted channa or kurmuras.

Dinner: Preferably opt for an early dinner and it can be just like lunch or it can be a single wholesome meal like khicdhi, pulav, briyani.

Check out our healthy foods section and healthy recipes section for more ideas. Also check out these articles.

Another important aspect of weight loss is exercise. Here are some you can do at home:

Push up: The push-up is a complete exercise that targets your chest, abs, arms and shoulder – pretty much every upper body muscle. Specifically, the muscles the exercise targets are the abdominal muscles, the pectorals, the deltoids and the triceps. How exclusively each muscle is targeted will depend on the variation of the push-up you’re going to do. Read how to do a proper push-up.

Dips: The bench dip is another great bodyweight exercise for beginners. All you need is a chair. It works your triceps. Read how to do dips properly.

Squats: The squat is considered to be the ultimate lower body exercise. When done with weights it targets the muscles of thighs, hips, buttocks, quads and hamstrings. Not only are they great for your muscles but they also help strengthen your bones, ligaments and tendons throughout the lower body. Read how to do a proper squat.

Sit-ups: The sit-up has become a bit obsolete now thanks to the abdominal crunch which people believe are more effective in getting flat abs. The truth is that the sit-up is a very effective exercise as well and it works on more muscles than the abs crunch.http://www.thehealthsite.com/fitness/strengthen-your-abdominal-muscles-with-the-old-school-sit-up/

Jumping Jacks: A warm-up exercise, this total body exercise makes you ready for the intense workout that is to follow in the next few minutes. Jumping jacks are performed by moving both your hands parallel to the ground and jumping simultaneously. The hands must be brought down when the jump is complete. This is to be repeated for 30 seconds after which you can take a 10-second rest.

Plank: The plank is one of the most popular exercises for core conditioning and it will help build resistance in the abdominal area. The great thing is it requires no additional equipment except for your bodyweight. Get down in a prone position on the floor similar to the way you’d do for a push-up. Instead of your palms, use your forearms to support your weight. Make sure your arms are bent and below the shoulders. Keep your back straight and hold this position as long as possible. Try and do at least three sets of 30 seconds each.

Leg Raise: The leg raise is another no-frills floor exercise that’s great for your abdomen and obliques. Simply lie down flat on your back and bend your knees. Slowly lift up your legs from your hips and bring your knees level with your chest while keeping your soles upward. Bring your leg back to the starting position but keep in mind that it shouldn’t touch the floor. Repeat this movement 20 times and do three

Track calories in Indian food items using Healthifyme calorie counter

Check out these articles for more exercise ideas

Exercises for a flat belly
Five bodyweight exercises you can do at home
Get fit with simple home workouts – part 1, part 2 and part 3
12 yoga asanas for weight loss
4 must-do exercises at home

For more articles on diet & fitness, visit our diet & fitness section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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Tags: Fitness Diet Weight loss Weight loss at home Yoga for weight loss

Avoid alcohol: Kris Gethin, editor-at-large of Bodybuilding.com writes in his book, The Bodybuilding.com Guide to Your Best Body: ‘Alcohol, even antioxidant-rich red wine, has calories that do nothing to fuel your workouts and fuel only the fat deposits around your waist. Studies have shown that alcohol can increase cortisol levels, which promote fat gain, especially in the abdominal region— which should definitely be avoided when you are looking to trim down and show off a six-pack.’

Here’s a sample diet plan by nutritionist Shilpa Mittal:

Snacks: This can be mixed dry fruits, seasonal fruits or any fruit you like or a handful of roasted channa or kurmuras.

Dinner: Preferably opt for an early dinner and it can be just like lunch or it can be a single wholesome meal like khicdhi, pulav, briyani.

Check out our healthy foods section and healthy recipes section for more ideas. Also check out these articles.

Another important aspect of weight loss is exercise. Here are some you can do at home:

Dips: The bench dip is another great bodyweight exercise for beginners. All you need is a chair. It works your triceps. Read how to do dips properly.

Track calories in Indian food items using Healthifyme calorie counter

Check out these articles for more exercise ideas

Exercises for a flat belly
Five bodyweight exercises you can do at home
Get fit with simple home workouts – part 1, part 2 and part 3
12 yoga asanas for weight loss
4 must-do exercises at home

0SHARES

Tags: Fitness Diet Weight loss Weight loss at home Yoga for weight loss

gowseshareef

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