#healthyplan

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Loose 5 to 8 kgs weight in 1 month. 

Gain 2 to 4 kgs in 1 month. 

- Set a realistic goal. Many people pick weight goals they’ll have a hard time achieving, like fitting into a size 8 dress or a wedding tuxedo from 20 years ago. A better initial goal is 5 to 10 percent of your current weight. This may not put you in league with the “beautiful people” profiled in popular magazines, but it can lead to important improvements in weight-related conditions such as high blood pressure and diabetes. You don’t have to stop there, of course. You can keep aiming for another 5 to 10 percent until you’re happy with your weight. By breaking weight loss into more manageable chunks, you’ll be more likely to reach your goal.

- Slow and steady wins the race. Dieting implies deprivation and hunger. You don’t need either to lose weight if you’re willing to take the time to do it right. If you cut out just 100 calories a day, the equivalent of a single can of soda or a bedtime snack, you would weigh 10 pounds less after a year. If, at the same time, you added a brisk 30-minute walk five days a week, you could be at least 20 pounds lighter.

- Move more.While the precise amount of physical activity needed to maintain a healthy weight may vary based on your diet and your genes, the American College of Sports Medicine and the American Heart Association conclude that “more activity increases the probability of success.”

- Keep track. It’s easy to eat more than you plan to. A daily food diary can make you more aware of exactly how much you are eating. Include everything, no matter how small or insignificant it seems. Small noshes and drinks of juice add up to real calories.

- Tame your blood sugar. Eating foods that make your blood sugar and insulin levels shoot up and then crash may contribute to weight gain. Such foods include white bread, white rice, and other highly processed grain products. As an alternative, choose foods that have a gentler effect on blood sugar (what’s called a lower glycemic index). These include whole grains such as wheat berries, steel-cut oats, and whole-grain breads and pasta, as well as beans, nuts, fruits, and vegetables.

- Don’t be afraid of good fats. Fat in a meal or in snacks such as nuts or corn chips helps you feel full. Good fats such as olive or canola oil can also help improve your cholesterol levels when you eat them in place of saturated or trans fats or highly processed carbohydrates.

- Reach for slow foods. Fast food is cheap, filling, and satisfying. It also delivers way more calories, not to mention harmful saturated and trans fat, than you need. People who eat at fast-food restaurants more than twice a week are more likely to gain weight and show early signs of diabetes than those who only occasionally eat fast food.

- Bring on the water and skip the soda. When you are thirsty, reach for water. Drinking juice or sugared soda can give you several hundred calories a day without even realizing it. Several studies show that children and adults who drink soda or other sugar-sweetened beverages are more likely to gain weight than those who don’t,  and that switching from these to water or unsweetened beverages can reduce weight. 

For a weight loss of 1–2 pounds per week, daily intake should be reduced by 500 to 1,000 calories. In general:

- Eating plans that contain 1,000–1,200 calories each day will help most women lose weight safely

.- Eating plans that contain 1,200–1,600 calories each day are suitable for men and also may be appropriate for women who weigh 165 pounds or more or who exercise regularly.

However, its not just the amount of calories that matter. It’s also the type of food. To lose weight, it's important to make lifestyle changes with a focus on reducing calories from food and beverages, a healthy eating plan, and portion control.  A healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

- Includes lean meats, poultry, fish, beans, eggs, and nuts

- Is low in saturated fats, trans fat, cholesterol, salt (sodium), and added sugars

Happy Holidays

During this time of year, it is extremely challenging to maintain the healthy habits you have worked so hard for, so we have compiled a few tips to help you through this season. We find every excuse not to eat right or not to stay on track with our fitness goals.  Between the holidays of Thanksgiving and the New Year (for some it starts from Halloween), we celebrate more than we should.  The end result is weight gain, less workouts, and a lethargic feeling.  We know it is possible to balance healthy lifestyle and still enjoy all the traditions, food, and fun times.  With balance and moderation, you can stay on track! Happy Holidays to You and Yours… and Let’s Stay Fit!  

Water is Your Best Friend… Drink lots of water all day. This should be part of your routine already, if it’s not… Tomorrow is a new day!

Snack on fruits and vegetables throughout the day.  This allows your metabolism to stay on track as well as continuously providing you with the energy you need to continue your day.

Limit alcohol consumption. Alcohol contains just as many calories per gram as fat. Moderation…. If going to a lot of parties, limit yourself to 1 drink or drink club soda or fruit juice…. Stay away from egg nog (350 calories per cup)!!

Exercise wherever you can.  This season gets busy, so you can do squats, pushups, sit ups, etc. anywhere.  Enroll in a group exercise class or do exercises at work or while shopping.  Any extra activity will help you stay on track!

Try your best not to miss your scheduled workouts.  Exercise extra on your days off by completing a mile run or doing a spin class.  If you miss a class, always make it up somehow by doing an at home workout.

Don't Skip Meals. It's tempting to skip meals to make up for whatever food you'll eat later, but if you're starving, you’ll lean more towards eating unhealthy food choices or whatever is available. Eat small meals all day to avoid going overboard at the table.

Eat a nutritious meal or snack before you attend events or parties where there is a lot of food, or use a small plate to avoid overindulging. If you have to, leave earlier than you usually would to avoid continuous eating.  If it’s there in the room with you all night, you’ll probably eat it! 

Be consistent with your vitamins and nutritional supplements. Stay consisted with taking your essential daily multivitamins, and any other supplements or medications you are prescribed to take.  Don’t veer off track and cause your health to decline.  During this time of the year, everyone is always on the go so make sure you plan ahead and continue to put your health first.

Create a short term goal to accomplish before the New Year (i.e... Running a 5k in February).  You can also get a family member or friend on board to help keep you on track with healthy habits during the holidays.

Choose One Treat. Once at the party, choose one thing to indulge in and make it good. Pick something you only get during the holidays and eat your 1 serving.

Remember that balance, variety and moderation apply to holiday celebrations as well as to most other things in life, so don't be too hard on yourself if you slip up. Keep your goals in mind, stay focused, and spend time with family and friends while you enjoy the holidays.