Effective Weight Loss Tips

By
Just for Hearts
Health Experts
Just for Hearts
Health, Heart, Lifestyle and more
TM
www.justforhearts.org
Effective
Weight
Loss Secrets

Is This Book Right For Me????
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lWomen
lHousewives
lTeenagers
lBusy Individuals
Easy to follow tips, weight loss secrets, flash on few diet myths…
Much more to clear your doubts!
Men
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Effective Weight Loss Secrets 2013

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2013
Effective Weight Loss Secrets

CONTENTS:
1. Magical Herbs For Fat Loss
2. Foods To Burn Extra Calories
3. Weight Loss Basics
4. Tips for effective exercise in Weight Loss Program
5. Healthy Shopping Tips For Weight Loss: Seema
6. Lifestyle Modifications
Authors:
Divya Sanglikar
Pooja Kulkarni
Seema Karva
Savitha Bapugouda
Just for Hearts
TM
2013

Magical Herbs for Weight Loss:
Use of herbs and spices in cooking gives culinary aspect to food. Its major role
is to impart taste and flavor to food. Regular use of few of such spices may
play some in weight loss.
=Garlic: This alicin containing herb has many benefits for heart health.
Regular consumption of 5 gm garlic helps in weight loss. It is well known
for cholesterol lowering properties too.
=Fennel Seeds: Typically used for flavor in cooking helps in improving
metabolism. Regular consumption of fennel seeds helps to improve
digestion of food. Tea prepared with fennel seeds, lemon rind and
lemon grass is good for weight loss.
=Cinnamon: sweet and hot taste cinnamon can play a role in weight loss.
A tea prepared with 1 tsp honey and ½ tsp cinnamon powder helps in
losing weight. It also has effective role in blood sugar control.
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2013

=
cause of its high fiber content. Consuming spoon full of flax seeds half an
hour before the meal will help in losing weight.
=Red Pepper: Hot in potency helps in improving body's metabolism.
Consumption of red pepper in right quantity helps.
=Fenugreek seeds: Fenugreek is high in fiber. Taken in soaked form,
early in the morning helps to shed extra kilos.
=Parsley: Popular herb worldwide. Rich in vitamin and vitamin C makes it
most useful herb.
=Green tea: widely used green tea contains epigalactocatechin which
helps in improving metabolism. Regular consumption of green tea and
green tea extracts aids weight loss.
Flax Seeds: Rich in essential fatty acids, flax seeds helps in weight loss
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2013

Foods To Burn Extra Calories
There are few food items which help you in burning calories after consuming
them. These foods utilize calories to get digested. Regular consumption of
such food items will help in fat loss and managing healthy body weight.
= it contains medium chain fatty acids. Recent
studies suggest consumption of coconut oil and chilies may induce
weight loss and prohibit weight gain.
=Chilies: Yes! Chilies do help in losing weight. It improves fat oxidation
and speeds up the metabolism.
=Pepper: it improves metabolism by 20%. Recent studies suggest
Cayenne pepper helps in removing fat from arteries keeping healthy
heart.
Coconut and coconut oil:
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2013

=
loss.
=Iced water: Drinking water helps in detoxification and keeping healthy
digestive system. Chilled water consumed for 8 to 10 times a day (3 lit
approx.) will help in burning 20 Kcals. Although one must avoid drinking
too much water while eating meal.
=Apple Cider: Consuming mixture of apple cider vinegar with water
works for weight loss. One can take this mixture first thing in the morning
and then combine with your meals. Avoid use of apple cider in case of
Candidas
=Red Cabbage: use of cabbage in GM diet is popular. One can rely on
cabbage for fat loss. Red cabbage is rich source of antioxidants also.
=Water melon: 90% water content of melons makes it ideal fruit for
weight loss.
=Lemons: this acidic fruit helps in keeping hunger in control.
Regular consumption of lemon helps in losing weight.
=Brussels sprouts: this is filled with vitamins and mineral. It helps in
fat loss.
Parsley: Useful herb in Italian fod. It keeps your breath fresh and aids fat
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2013

Few More Foods Helping In Burning Calories Include:
=Turmeric / Curcumin
=Apples
=Celery
=Berries
=Cruciferous vegetables
=Asparagus
=Mushrooms
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TM
2013

Weight Loss Basics:
If you are opting for losing weight, you need to know basic things before
starting your program.
=
your height. One can refer to this chart and set a goal to lose weight.
= this will help you in
planning your diet. Consuming very low calorie is not going to help
you. One must consume optimum number of calories to lose weight.
=Check out on Carbs: It is wide spread myth about carbs intake. Very
low carbs diet will not help. Try and reduce the intake of simple carbs
such as sugar, refined flour, etc. Include more of whole grains to get
complex carbs.
=Get 20 to 25 Gms fiber in a day: experts suggest consumption of
enough fiber in diet will help in keeping digestive track healthy.
Know your Ideal Body weight:
Know your daily calorie requirements
ideal body weight is standard as per
:
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2013

=Go for high protein foods: include high protein foods such as
beans, sprouts, lentil, chicken, egg white, fish, low fat milk and milk
products etc.Try to combine proteins in every meal.
=Include 4 to 6 services of fresh fruits and vegetables: as per
recent standards one must fill the plate with fresh fruits and
th
vegetables.The quantity can be 1/3 of total serving of food.
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Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Banana 1 medium 3.1
Orange 1 medium 3.1
Strawberries (halves) 1 cup 3.0
Figs, dried 2 medium 1.6
Raisins 1 ounce (60 raisins) 1.0
2013

Tips For Effective Exercise In Weight Loss Program
Any form of physical activity which is done deliberately, continuously without
any break with maximum repetition is called an exercise. Exercise not only
helps in weight reduction, but also in maintaining your health, improving your
immunity, reducing fat percentage in your body and also keeping you healthy
and disease free.
=Set the Goal: Once you decided to start exercise to lose weight, first set
the goal of exercise; i.e how much weight loss you are expecting, what
kind of exercise you will be able to sustain for longer duration and which
is the easiest possible and comfortable form of exercise
Just for Hearts
TM
2013

=Set the Goal: Once you decided to start exercise to lose weight, first set the
goal of exercise; i.e how much weight loss you are expecting, what kind of
exercise you will be able to sustain for longer duration and which is the
easiest possible and comfortable form of exercise
=Select your workout area: After deciding suitable form of exercise you
should also finalize your working are that might be a ground nearer to you
or any local gym surrounding. If you are doing exercises at home, select a
proper ventilated space where you can perform exercises comfortably.
=Regularity in exercise: Regular exercise for 30-40 minis an essential
element of any weight loss program. Exercise burns the present deposition
of weight and fat in your body and thus it is an effective way to reduce
weight naturally and permanently.
=Duration and Intensity: These are other important aspects of Exercise
regime. Minimum of 30 minutes and maximum of 60 min of exercise is
recommended. Any exercise will have its effect unless you do it with
required amount of intensity. E.g Brisk walking is more effective than slow
or casual walking.
=Type of exercise: Typedetermines how much calories will be burned with
that exercise. Aerobic exercises are the best suitable form of exercise to
lose weight e.g- Brisk Walking, Jogging, Cycling, Swimming, walking on
treadmill etc. But it is never any one form of exercise which works better; it
is always combination of exercise which has more benefits. So one can
combine aerobic exercise along with muscle training orYogasanas etc.
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2013

=Start gradually: It is always said that slow and steady wins the race. So
Rule of thumb in aerobic exercise is that while exercising you should be
able to say one or two sentences. If you can sing a song then you need to
speed up. So gradually you can increase your speed to avoid any muscle
injury.
=Warm up and Cool down exercises: It is important yet often ignored area.
5 minutes of warm up stretches before exercise and cool down stretches
after your exercise relaxes your muscles and prevent any injury.
=Hydration: It is very important to keep yourself hydrated Pre, during and
post exercise. Proper hydration also assists in your weight loss and
prevents toxin accumulation which is produced due to exercise burning.
=Accessories: Before you start exercising ensure you have proper foot
wares to avoid foot injury, comfortable cloths and any other necessities like
sweet candies if you are diabetic or identification card if you are senior
citizen etc.
=Consult an expert: If you have any medical condition associated or if you
are morbidly obese then you should consult your doctor or physiotherapist
before you select any type of exercise.
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2013

Healthy Shopping Tips For Weight Loss
=Try selecting less processed foods: Choose whole foods with least
processing. The more refined, instant or processed foods, lesser the
nutritional value. Processed foods also tend to have high sodium and
low fiber and are lack in important micronutrients.
=Study the ingredients: Select the food products with short list of
ingredients instead of long list. As many of those food ingredients can
be type of sugar, chemicals, product enhancers or other food additives
which you don't recognize.
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2013

=Read the nutritional label carefully: Understanding the food labels will
help you in selecting healthy food. Know the nutritional composition per
serving and calculate the nutrients you get on the basis of number of
servings you eat. So be a conscious checker for selecting the vitamins and
nutrients from the food product rather than selecting the fat.
=Select healthier alternatives: You can exchange the tempting foods you
like with the foods which are weight loss friendly and have great taste.
Instead of going for Ice-cream you can select fruits with low fat curds or an
ice candy also can be better option.
=Be aware about the labels: like “No cholesterol”, “Natural” and “Real”:
Sometimes food companies use misleading food labels just for the
promotion of the product. Knowing what the label really means will help
you from getting cheated. For example, plant derived product never
contains cholesterol in it but some of the oil companies always claims as
“No cholesterol” in large letters.
=Understand the nutritional facts: The claims provided by the
manufacturers are typically featured in the ads and on food package for
the product promotion. These are strictly defined by FDA and using those
as a guideline helps in smart selection of the food product.
a “Free” indicates the product with least amount of the specified nutrient.
b “Low” indicates the food has a little more amount than the product saying
“Free”.
c “Less” or “Reduced” indicates the food contains specific nutrient 25% less
than the regular one.
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2013

Lifestyle Modifications:
=Stick to your routine for almost all days of the week: Try and follow
healthy diet and exercise routine for 6 days in a week. One can take a
day as free day.
=Start your day with stretching and meditation: good start to the day
gives positive energy. Start the day with exercise to sharpen your
concentration levels.
=Apply 20-80% rule: follow healthy diet for 805 of time. Then one can
relax for 20%. This works well than strict dieting, which might result in
As a part of weight loss you need to change some habits which affect healthy in
positive way. Lifestyle modification techniques once adopted should not be
discontinued. These small changes in routine will make a lot of difference in
overall health.
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2013

=Avoid smoking and drinking alcohol: these two things lead to weight
gain. One must avoid use of tobacco and alcohol.
=Do not skip exercise: if you do not have time to exercise, do split it in short
intervals. Eg – park your car away from office, use stair case, and join
walking meetings.
=Get a health buddy: involve our closed ones, family, and friends in your
weight loss regimen.They will be great motivation for you.
=Reduce stress levels: Reducing mental stress will help in managing
hormonal activity in the body. Reduce mental stress with simple
techniques such as listening to music, playing, playing an instrument,
reading etc.
=Take some rest: One must take rest during night hours at least for 6 to 8
hrs. Over excursion is not good for health. Sound sleep helps in weight
loss.
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2013

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