Wednesday, February 2, 2011

Change of Address !

Your support has made me do even better.


Check out my WEBSITE at


www.weight-n-watch.com



Tuesday, February 1, 2011

How to reduce weight when you consume Alcohol ?



Hello friends, just 21 days and the last article on this blog. Sad ?
Don't be, the health enthusiast in you has encouraged me to write better, share better and express better. So..? A change of address, Weight-n-Watch the website launch is at few hours distance....
So cheers !

Some Characteristics of Alcohol

Alcohol is metabolized differently than other foods and beverages.
Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins that need to be slowly digested in the stomach—but not when alcohol is present. The alcohol molecules diffuse through the stomach wall as soon as they arrive and can reach the brain and liver in minutes. This reaction is slightly slowed when there is also food in your system, but as soon as the mixed contents enter the small intestine, the alcohol grabs first place and is absorbed quickly. The alcohol then arrives at the liver for processing. The liver places all of its attention on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are just changed into body fat, waiting to be carried away for permanent fat storage in the body. 


Alcohol is a diuretic
It causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation. 



Alcohol contains 7 calories per gram and offers NO nutritional value.
It only adds empty calories to your diet. Why not spend your calorie budget on something healthier? 

Alcohol affects your body in other negative ways.
Drinking might help induce sleep, but the sleep you get isn't very deep. Ultimately, as a result, you get less rest. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles. 

Alcohol lowers your inhibitions, which is detrimental to your diet plans. 
Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. If you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal. 

Many foods that accompany drinking are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage. 



Skipping a meal to save your calories for drinks later is a bad idea.
Many drinkers know they'll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal. 



What are more important, calories or carbohydrates?
You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.



Tips For Alcohol Consumption leading a fit lifestyle
1. Don’t drink on a fat loss program.
Alcohol certainly does not help your fat loss cause or your nutritional status. So be alert to make your choice to consume it.

2. Drink in moderation during maintenance.
For lifelong weight maintenance and a healthy lifestyle, if you drink, do so in moderation and only occasionally, such as on weekends or when you go out to dine in restaurants. Binge drinking and getting drunk has no place in a fitness lifestyle (not to mention hangovers aren’t very conducive to good workouts).

3. Don't drink daily.
Moderate drinking, including daily drinking, may be associated with cardiovascular health benefits. However, I don’t recommend daily drinking because behaviors repeated daily become habits. Behaviors repeated multiple times daily become strong habits. Habitual drinking may lead to heavier drinking or full-blown addictions and can be hard to stop if you ever need to cut back.

4. Count the calories.
If you decide to have a bottle of beer or a glass of wine or two (or whatever moderation is for you), be sure to account for the alcohol in your daily calorie budget.

5. Watch your appetite.
Don’t let the “munchies” get control of you during or after you drink. Alcohol tends to boost appetite. Don't drink as well as eat, it will make you fat very soon.

6. Watch the fatty foods.
When drinking, watch the fatty foods in particular. Alcohol and a high fat diet are a combination that favors overfeeding.

7. Enjoy without guilt.
If you choose to drink (moderately and sensibly), then don’t feel guilty about it or beat yourself up afterwards, just enjoy.

We have a new address to meet from tomorrow ! 
Happy for the new beginnings......

Get in touch, sapnavyas@hotmail.com

Bye!!!

Monday, January 31, 2011

How can I reduce Weight for my Wedding?


The other day I met an old friend, on our beloved Facebook. She is getting married in 2012 and wanted to know what are the ways to be a sizzling hot bride. So here is for all you, wannabe brides and grooms. 

Ladies First !


1. BE MENTALLY FIT

Gals,  gals, relax, I have heard many friends saying, oh I am so worried, my marriage is round the corner and I am not feeling fit. This is one of the major reasons why you are facing the obstacle. It's all in the state of mind. I have passed through this phase myself so can share the experience. If you go with the flow and enjoy the process, you are going to feel happy and not stressed out. Rather than focusing on how will I get adjusted in the new family? how would they behave with me? will they allow me to continue my job?, focus on how much better your life will be with a companion. Being happy it will give you glowing skin, perfect body, killing looks, all what you need as a bride to be.

Trust me, There is no more lovely, friendly and charming relationship, communion or company than a good marriage.


2. COUNT YOUR BLESSINGS

More than your eating habits, your spa treatments or your exercise routine, what is really going to count is what you feel for yourself. Accept yourself. Don't be harsh. Don't find faults, oh I have a little stretch mark here and hey my hair is thin. Throw all this in a dustbin. The first step towards success of any diet plan or exercise routine is falling in love with your own self. So first help yourself to be fit and then join a gym.



3. HOW MUCH SHOULD YOU EAT?

It totally depends on your  metabolic rate and level of activity. Get some knowledge on counting calories and which activity burns what amount of calories. Craft your plan accordingly. Please, please, please avoid embarking someone else's ship or you will surely sink!



4. SOME TIPS ABOUT FOOD CHOICE


  • Eat high fiber - low glycemic foods (a post soon on this is awaiting)
  • Get adequate Protein
  • Eat balanced food - so cliche but true !
  • Eat in small portions 
  • Never skip breakfast
  • Eat your "favourite" food in moderation


5. EXERCISE 

Know your lifestyle till date, have you been playing any sports? into dancing? working out? or indulged in any form of physical exercise, answer it and then think next. If the answer comes positive you are at a different level from those who have a negative answer.

Yes - Start what you used to do or what you do and gradually shift towards a routine which will give you that killing curve.

No - Every journey begins with the first step, be it. You need to start with cardiovascular exercise first and slowly graduate towards body shaping and weight training.


For the Guys !

The first thing I hear of my friends who want to get married is, "Neither can I take a day off from work nor cancel a dinner party, now tell me."

So here you go people from Mars, tips and tricks where you don't need to miss on 'most'.



1. WATCH YOUR WEIGHT

I have observed guys believing they look super dude by just looking at the mirror, measuring their bicep size and wearing tight fit t-shirts, no offense, you are treat to the girls eyes. On a serious note, measure your weight first thing in the morning on an empty stomach. Know what your weight rather than guessing by your looks.



2. LIFE BEYOND LUNCH BREAKS

Form the habit of eating small portions every two hours rather than stuffing yourself in the lunch break. You might have a long and hectic day but need to fit in those five minutes for food. Eating small morsels of different variety of food will actually help you in losing weight and staying focused on your work.



3. FITNESS IS NOT LIMITED TO BULKY BODY

Don't think that you are fit only if you have big biceps and wide chest. You can achieve it but with a lot of discipline and hard work. You are equally or at times more healthy if you are lean and muscular. 



4. EXERCISING ONLY A PARTICULAR BODY PART

I have observed this at the gym, that men tend to focus more on chest and biceps, because they are going to be seen through that skin hugging t-shirt. They tend to give less attention to the abs and legs. If you don't fall in this, I am happy. But if you do, then start focusing on all the body workouts equally to get good results.



TIPS FOR BOTH THE GENDERS:

  • Drink lots of Water
  • Take rest, Sleep Healthy
  • Try having a disciplined life
  • Think positive about yourself
  • Be happy

Liked it?
Have any queries?

Let me know - sapnavyas@hotmail.com


Will see you tomorrow, All the best for your efforts to the D-day ! 
Bye

Sunday, January 30, 2011

How did Sonam Kapoor Lose Weight?



Dear Friends, Here comes our most sought after day of the week. Its a Sunday... Good Morning, Weekends are a bit like rainbows; they look good from a distance but disappear when you get up close to them. 

So lets get inspired by Sonam Kapoor's weight loss story. Fasten your seat belts as we take off...






How did Sonam Kapoor lose 30-35kgs of her weight?


Sonam Kapoor has transformed into a hot girl from her simple Saawariya image, but most people don’t know that Sonam lost a whooping 30 kilos before finding fame in Bollywood.However the beauty doesn't like discussing her weight loss. She says: "I weighed 86 kgs and I agree that I lost almost 30 kgs later on but this is something I am done answering! "Even when I was 86, my height made up for my weight. I never looked out of shape even then as I had the narrow bone structure of my mum. I wonder why such a hue and cry is made out of this issue even today."She adds: "It was my dad who once told me - as an actor it is very important to look good on screen and to stay healthy as there are erratic working hours here. "He inspired me as even at his age he looks extremely fit. That was when I decided I need to get my priorities in check and look after myself in a better manner."





In an Interview in Coffee with Karan Sonam says, “I was depressed when I went to boarding school at the age of 15. I was the only Indian girl in my school in Singapore. There was plenty of junk food and mum had stopped all chocolates at home. Here, I was free and ate though it was comfort eating and I also gained weight due to hormonal imbalances. I went from 50 kilos to 90 kilos in jus 4 months. I gained 40 kilos. I used to eat 1 pint icecream, two large pizzas alone and instead of three meals would have 10 meals a day. My mum started crying seeing me.”


She adds, “It was my dad who once told me – as an actor it is very important to look good on screen and to stay healthy as there are erratic working hours here. He inspired me as even at his age he looks extremely fit. That was when I decided I need to get my priorities in check and look after myself in a better manner.”



She had put on a lot of weight while studying in Singapore. When she got the offer for "Sawariya" from Sanjay Leela Bhansali, she knew what she had to do to take part in the project successfully. She now turned her attention to weight loss. Let's see what helped her to lose weight:

  • Sonam started off with her weight loss plan with an initial objective to lose 35 kg.

  • Sonam said that she could not deny the contribution of her mother in her weight loss struggle. Her mother was to keep her away from fatty and sugary foods like chocolates, fried foods, ice creams and sweets.

  • She began her weight training sessions.

  • She got benefitted from artistic yoga and Power Yoga.

  • She maintained a general fitness routine as well.

  • She used to take small meals, low in carbohydrates and high in protein for six times a day.

  • Her breakfast menu consisted of oatmeal and fruits.

  • After a workout session she used to have brown breads and egg whites.

  • Later the post workout meal was changed to a protein shake with juice.

  • Her lunch menu consisted of pulses, vegetables, one ragi roti, salad and a piece of fish or chicken.

  • In the evening she used to take high-fiber crackers with chicken or egg whites.

  • The dinner was simpler and comprised of soup, salad and chicken or fish.


How does she keeps healthy?


I never binge and eat everything in moderation. Also, I never ignore my cravings. I eat whenever a craving strikes, but in small portions. When I felt like chocolates three weeks ago, I didn't hold back, I took a small piece. When I'm traveling I carry an apple or sandwich or health bars to satisfy myself without piling on excess calories.

My grandmother taught me to sip on warm water first thing in the morning. It flushes out toxins from the system. I follow it up with honey and lime water. Another must for me is a 'no smoking' atmosphere, at home, work or in public places.


What is her fitness routine?

I was very sporty in school and played rugby, basketball and other games regularly. This has helped me develop flexibility to step in and out of different exercise routines with ease. I feel cardiovascular exercises work best for me in combination with weight training. Each day of the week I focus on a particular body part, such as the abdomen, arms, shoulders or waist.

I  do 30 minutes of cardio every day. Two days a week I follow it up with dance exercises learnt from Ashley Lobo. On other days I practice Bharat Thakur's Power Yoga. It is very strenuous but has immense health benefits. In summer, I like to swim as much as I can. Whenever I get the time, I play squash too, which requires a lot of strength. I try to do different workouts and balance them out in order to keep my motivation high; plus mixing exercises helps burn more calories.


What are her learnings from the weight loss journey ?

Erratic work schedules often make maintaining your weight difficult. But its possible as long as you eat healthy every day and work out a bit daily. Also its important to undergo a medical check-up to ensure  that you havn't put on weight due to a medical condition.


What is next on her agenda?

I thought I had slimmed down enough but my father got me a fat-free, sugar-free cake on my birthday this year, just to remind me that I am in an industry full of female actors who are slimmer than me! I know I need to be on top of my weight. Not because I am vain, because I have reached a stage when I cannot be anything but healthy! 

Could you relate to her? 
Got inspired? 
Let me know. 

Till you figure it out, let me share an sms from Mrs. Sheetal, my gym buddy.

Dear Diet,
I just don't think its going to work between us. Its over between you and me. Your are boring, tasteless and I can't stop cheating on you.
Sincerely,
Me

You have a great Sunday.... ah ah... watch your calories..



See you tomorrow with Monday shoes on ! Bye for now !