How to Maintain Weight: Not a Frequently Asked Question

How to Maintain Weight: Not a Frequently Asked Question

How to maintain weight is a very important question that sadly, is NOT asked by many. The normal trend in the fitness industry is to either ask ‘how to lose weight’ or ‘how to gain weight’. These general questions are then accompanied by a few other related questions. But very few ask about how to maintain weight.

Once you lose weight or gain weight, your happiness knows no bounds. But what about maintaining your weight? This is the simplest, yet, most difficult part.

  

THE REAL CHALLENGE LIES IN WEIGHT MAINTENANCE, NOT IN WEIGHT LOSS

Without wasting any more time, let us take a peek at the 7 aspects you need to keep in mind on how to maintain weight loss, and not allow the lost weight to creep in.

• How to Maintain Weight #1: Continue Exercising

The most vital aspect of maintaining your weight is exercising, getting yourself involved in physical activities and staying active. Losing weight and being happy about it does not mean you will get back to your sedentary lifestyle and forget all about exercising. EXERCISING IS MOST EFFECTIVE FOR WEIGHT MAINTENANCE.

• How to Maintain Weight #2: Careful Eating

Careful eating is the second-most vital aspect of maintaining weight. Whatever dieting you did for weight loss or fat loss, it has taught you food and eating management. Now, how to maintain weight would involve that knowledge and how you would keep following those guidelines told to you at the time of weight loss. No overeating, no filling yourself with food, no empty stomach for long.

• How to Maintain Weight #3: Use Small Plates while Eating

Don’t start eating from big plates; it makes you eat more for sure. Keep the “small plate” eating habit and you can maintain your weight easily.

• How to Maintain Weight #4: No Skipping Meals

Please don’t skip meals, especially breakfast. Don’t go back to your old practice of skipping breakfast, now that you have lost the desired weight. Make sure to eat 3 hearty meals – breakfast, lunch, dinner—in controlled portions, in moderation.

• How to Maintain Weight #5: Water is your Friend

Do not forget to drink minimum 8 glasses of water on regular basis – be winter, be summer. This is a must. Water helps in getting rid of harmful toxins from the body and this is absolutely necessary.

• How to Maintain Weight #6: Healthy Sleeping Pattern

To maintain weight, you need to fix a healthy sleeping pattern. Also, make sure your sleep timings do not fluctuate. For example, 10 pm to 4 am/5 am—try maintaining this time. Time fluctuations, over time, would cause unnecessary health issues.

Wrap Up

How to maintain weight is not an out-of-the-world task! MOTIVATION is the key. Keep yourself motivated all the time; don’t depend on others to motivate you. Then it will lead to your depression.

Article Original  Source:  OBESITY CENTRAL

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Fitness Mantra 24

THE PAIN YOU FEEL TODAY, WILL BE THE STRENGTH YOU FEEL "TOMORROW"

fitness-motivation

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Myths About Protein

Myths About Protein

In this article we will discuss about few myths that people are having regarding protein intake, hope this article will answers all their queries and helps in understanding the importance of protein intake for out body.

Myths-About-Protein

MYTH 1: Every protein is the same

No, there are so many types of protein at the molecular level (whey, casein, isolate, etc.) For instance: Quick-release proteins like Whey hit the muscles at a faster rate and are therefore quintessential for post/ intra-workout. Sustained-release proteins like Casein have a slower rate of absorption, hence recommended for intake at night.


MYTH 2: Protein is bad for the kidneys

Unless you are on a dialysis or devouring a full tub of protein powder each day, your kidneys will be fine. But, you need to drink a lot of water, when you are digesting a lot of protein. You must drink a good amount of water anyway.


MYTH 3: Whey makes you stink

Smelling bad from high protein, low-carb, low-fat diet does happen. But not due to whey. Your sweat may smell due to urea that your body excretes when you train hard. The best way to escape is to have a balanced meal- include fats and carbs in your diet.


MYTH 4: Weight-loss guarantee with protein

If you are not an active protein user, your body can break-down excess protein into molecular substrates that'll end up going through glycolysis just like carbs. And if you're not using it, it will end up at the same place. So you will get gains, but in your gut.


MYTH 5: Protein makes your bones weak

There are some rumors that protein makes your blood acidic which causes the calcium to leach from the bones, turning them brittle and more prone to injury. Turns out, it is completely untrue. A protein-rich diet has no effect on bone formation or resorption. In fact, it increases calcium absorption in the digestive tract, so as to promote calcium deposition in the bone tissue.

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Fat Loss Vs Weight Loss

Fat Loss Vs Weight Loss

As most of us think weight loss and Fat loss are same, In both of the cases body weight goes down. But there is a huge difference between them one leads to positive impact on your body while other may leave a negative impact on your body.


In this article we will understand what exactly "Weight-Loss" and "Fat-Loss" means ? Are they both same? If not what’s the difference between them? 

 

Fat Loss Vs Weight Loss

If you ever had these questions, I’m sure after reading this post it’ll all be crystal clear to you. 


Let start with simple basic question about what is Weight Loss and What is Fat Loss?

Weight Loss: 
It is a process of decreasing your overall body-weight, i.e., the total weight of your bones, muscles, organs, body fat, etc. 

Losing Weight will leave you disappointed with your looks when you achieve your goal weight, your body will appear dull and your body will not be having enough energy 
what you need to perform day to day activities and you will feed tired early.

Fat Loss: 
It is also a process of decreasing your body-weight but here the Weight Loss occurs only because of decreasing your body-fat, i.e., the amount of fat your body carries. 


Losing Fat will improve your Looks and make you appreciate your body when you achieve your goal weight. Fat loss uses stored body fat for energy.


So if it really is weight loss vs fat loss then clearly fat loss wins without a competition. Now on to the next important question.

How to Make Sure You Lose Fat and Not Weight?

Simple.

• Eat at a deficit.
• Hit your daily Micro and Macro requirements without fail.
• Join a gym and start lifting weights.

Because Strength training will tell your body that you will be needing the muscles to do the lifting which in turn minimizes muscle from being burned for energy. 


So taking muscle out of the equation your body has no other option but to burn fat for energy. Thereby Fat Loss and Not Weight Loss. Getting the point here?

Strength Training also keeps you motivated and stick to your diet. You can do cardio to speed up fat loss. But without strength training, cardio will cause rapid muscle loss and you’ll end up becoming skinny-fat. So it’s best to avoid cardio during cutting phase.

Note: It is impossible to lose fat without experiencing minor muscle loss, 
Strength Training will only help you minimize muscle loss and there is absolutely no way you can build muscle during cutting phase(losing fat).  

Your body can only be in one state at a time, i.e., It can either be in Anabolic State which is gaining something(building muscle) or Catabolic State which is losing something(burning fat).


Hope this article helps and cleared all your doubts.

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Food For Weight Loss, Muscle Gain & Metabolism

Food For Weight Loss, Muscle Gain & Metabolism

Food-For-After-Workout

Food-For-Before-Workout

Food-For-Breakfast

Food-For-Burning-Belly-Fat

Food-For-Carbs

Food-For-Energy

Food-For-Good-Fats

Food-For-Happiness

Food-For-Healthy-Brain

Food-For-Lunch

Food-For-Metabolism

Food-For-Muscles-Gain

Food-For-Negative-Calories

Food-For-Protein

Food-For-Running

Food-For-Weight-Loss

Food-To-Eat-During-Pregnancy

Food-To-Eat-For-Dinner

Food-To-Eat-For-Veg-Protein

Food-To_Overcome-Bad-Mood

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Standing workout for flat ABS

STANDING WORKOUT FOR FLAT ABS

In our Last article we suggested few exercises that helps in cutting down extra pounds of belly fat. here in this article we are going to list out few standing workout for flat Abs that any one can do to get rid of belly fat and get good ABS.

Standing-Abs-Workout

Golden Rule:  Complete 3 to 4 sets of each exercise as instructed in image, Rest for 20 sec between sets and do add these exercises in your workout plan at-least twice a week.

1: DUMBBELL SIDE BEND

DUMBBELL-SIDE-BEND

2: STANDING CORE STABILIZATION

STANDING-CORE-STABILIZATION

3: BOW EXTENSION

BOW-EXTENSION

4: REVERSE DUMBBELL CHOP

REVERSE-DUMBBELL-CHOP

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Fitness Mantra 23#

FITNESS MOTIVATION

Fitness Motivation

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Top 10 tips to lose weight even faster

Top 10 tips to lose weight even faster

1: Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.

tips-for-weight-loss

2: Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.

3: Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.

4: Choose weight loss-friendly foods  or home Remedies. Certain foods are very useful for losing fat.

5: Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help or natural fiber rich food will also also (Natural fiber rich food).

6: Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% .

7: Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

8: Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.

9: Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works.

10: Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.


Hope this help !   refer our other articles listed below for more fitness tips . Good Luck …!

Diets Tips for Diabetics, Benefits-Of-Surya-Namaskar,  Vegan-Protein Sources   , Reduce Weight Naturally  , Aerobic Workout for Flat Tummy,  What is Whey-Protein

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