Supplementation

Best Muscle-Building Protein Powders To Try

The moment you think of building muscle, the only solution is protein powder along with a well-balanced diet and proper workout. Consuming protein powders before and after a workout can help in the quick recovery from intense training. Read on to know more about some of the best quality protein powder available for bodybuilding muscles. Find out what makes them the best quality protein powders and how they work.

If you are looking for the best Indian protein powder, then your search ends here with MuscleBlaze Pre Workout. Each serving gives you 300mg of caffeine, which gives you superb focus, and lasting energy. It contains L-Arginine and L-Citrulline that improves blood circulation, which gives you better pumps. It is fortified with essential vitamins and minerals that boost your immunity for consistent performance. It is available in three delicious flavours: fruit punch, melon twist and green apple.

Optimum Nutrition is the best brand for whey protein and other sports supplements. Gold Standard 100% Whey is one of its best selling products. The main ingredient in this whey protein powder is whey protein isolate, along with whey protein concentrate, in each serving you get 24 grams of protein, 5.5g of BCAA and 4g of glutamic and glutamine acid. It is a naturally flavoured supplement that also boosts immunity and gives you proper nourishment. It comes unflavoured and in 13 delicious flavours.

MyProtein Impact Whey Protein is another best whey protein in the market. This product gives you 21 grams of protein, 103 calories, 4.5g of BCAA, 3.6g of glutamine, 1.9g of fat and 1g of carbs in each serving. The protein used in the supplement comes from a high-quality source. The supplement is a perfect way to achieve your all fitness goals. It is available unflavoured and in other mouth flavouring flavours too.

This protein powder is specially created for athletes of individuals who want to get high-quality multiple protein sources that fuse muscles for a longer period of time than the traditional protein powder. It helps in muscle growth, muscle repair enhances your immunity levels. Plus, it is easy to absorb because of digestive enzymes present in it. Those who want to increase their protein intake should consume this supplement along with the regular well-balanced diet. This supplement comes in three delicious flavours chocolate milk, cookies and cream, and vanilla

Women who enjoy healthy high protein drinks, this is the right pick. 30g of serving gives you 23g of protein, 127 calories and 0.6g fat. This protein for women helps you to maintain, recover and grow muscle and is easy on the stomach. It also has a good amino acid profile. You can consume it between meals and before meals.

Pea protein powders are perfect because they don’t create a lot of GI issues, and they are easy to blend. This protein powder is a non-GMO vegetable protein isolate that provides 24g of easily-digested protein, over 2000 mg of Arginine and 4200mg of BCAA in each serving. It is a pure, natural, unflavoured and easy to mix protein powder. Have 1 scoop of it in a day mixed in 350 ml of cold water or your favourite beverage.

Dymatize specialises in workout supplements and is one of their ISO100 are one of the best sellers in the market. Each serving gives you 25g of whey protein,116 calories and is free from fat, gluten, lactose, and added sugar. It comes in 10 delicious flavours. Overall, this is a quality product and gives you the right quantity of protein with little calories. Apart from these protein powders, some other best options are Cellucor C4 Explosive Preworkout and Ripped HealthKart Caffeine 200 mg.

Conclusion

The market is filled with different kinds of protein powders, individuals should pay attention to the ingredients to pick the one that suits their needs. Some are lactose-free, some contain allergens, and others are suitable for vegetarians and vegans. If you have any medical conditions, just talk to your doctor to discuss your options as some supplements may not suit you. Also, remember that taking protein powder is not sufficient, you should have a healthful, balanced diet and follow a proper workout routine.

Weight Loss: How to Lose Weight During Sedentary Lifestyle

Weight loss is one of the biggest issues in the health world. As it doesn’t have only one reason, the approach of achieving the goal varies as per reasons. There is a common notion to lose weight and that is burn the calories that you have for one day. So health experts suggest taking supplements, home exercises for men, or many more. But it becomes tricky when we are in a sedentary lifestyle and don’t have enough time to exercise or feel lazy by sudden change of brain from sedentary jobs to physical activity. Here you will find everything that will help you to lose weight during the sedentary lifestyle.

A sedentary lifestyle is also called inactive lifestyle wherein most of the time in a day goes in a lot of sitting or lying down without sufficient or no amount of physical activity. The sedentary lifestyle cause of many diseases including:

  • Risks of certain kinds of cancers.
  • Depression and anxiety.
  • Cardiovascular risks.
  • Decreasing muscle mass in the skeletal.
  • Elevated cholesterol levels.
  • And Being overweight

Jobs must be done but you can make lifestyle changes so that your health will not suffer. There are some fixes to the sedentary lifestyle everyone should keep in mind.

  • Take a walk to the workplace.
  • Avoid lift, use staircases and include the weight loss exercises at home.
  • Stand instead of sitting while using public transport.
  • Walk during the lunch breaks and you can take Protein For Man/Women with your lunch so you will feel fuller and can avoid the unhealthy snacking.
  • Set the reminder to stretch or walk in every half hours.
  • Try to work by standing.
  • Consume more water, protein breakfast, and nutrients.
  • Get your water, coffee, or tea by yourself by walking to the pantry.
  • Receive your calls outside and walk at the same time.
  • Join any fitness activity. Usually after such a long time in sedentary jobs, we don’t feel like doing exercises so have Pre workout one hour before your workout timing that will give you enough energy to start.

If you are up to losing weight in a sedentary lifestyle, you need to follow one simple rule that is burn more calories than you are receiving in a day which looks quite impossible in a sedentary lifestyle. Follow some tips to make your metabolism function even if you are in a sedentary lifestyle.

  • Limit your calorie intake per day that is called portion control. When you overeat, the fat stores in unwanted body parts like waist, buttock, thighs, and belly. This is very hard to burn if it has already taken place. Try to have a complete protein food instead of carbohydrates and fats.
  • Cut down sugar: Sugar has dominated our lifestyle and is a great source of calories which results in unhealthy weight gaining. So choose your bite carefully.  Avoid all foods which are high level in sugar like chocolate, cake, sweets, doughnuts, and many more. You can say yes to jaggery, honey, deserts, and other natural sweets. You can use whey protein isolate as it is almost lactose free.
  • Say no to processed foods: Processed food is the best friend of sedentary lifestyle and obesity. These are dip fried in the refined or other health hazardous oil. Many chips, snacks, and others are not immune from it. So, use the food which contains olive oil, ghee, whey protein, coconut oil, mustard oil instead of them.
  • Micronutrients intake: Micronutrients like vitamins and minerals are very capable of boosting our metabolism that helps us to lose weight in a healthy way. Include himalayan or pink salt in your diet for minerals and fruits for vitamins.
  • Fat burning workouts: Try to do strengthening and flexible exercises which are the best fat burning workouts. Include running, swimming, bicycling, weight training, body weight training, dance, acrobatic, and others in your lifestyle.

Yes, it is shown in many studies that a sedentary lifestyle increases the risk of adolescent depression. In the study sedentary lifestyle was found correlated to depression. Increasing sedentary hours per day were increasing depressive symptoms by 11%, 8%, and 10.5% among children aged 12, 14, and 16.  Whereas increasing physical activity was soothing these depressive symptoms. The study concluded that increasing the amount of physical activity can ease upon the mood swings, impaired concentration, lacking in pleasure, and many more instead of a sedentary lifestyle.

Though technology has blessed us with so many benefits in education, health, travelling, easy access, ordering from one place, booking a cab just by sitting on the chair,  and many more, there are some side effects of the comfort of a sedentary lifestyle. These side effects contain a high amount of death risk so must be addressed at priority. So that our comfort of sedentary lifestyle and health can go hand in hand.

Why We Should Use Whey Protein?

If you think whey protein is only for bodybuilders or people with bulky bodies, you would be happy to hear that whey protein is for every healthy active individual. If you are following a proper diet full of fibre, lean protein, good quality carbs, and vitamin-rich vegetables and fruits but still not getting the results you are looking for, then whey protein is the best protein powder that can give you greater results.

Increase Strength and Size

If you have been working rigorously in the gym hoping to increase strength gains but are not getting the desired results, consume whey protein. According to a study, consuming whey protein for over 10 weeks can help you get fat-free mass and muscle strength. But make sure to consume the whey protein one hour before and after a workout.

Preserve Muscle and Lose fat 

To shed some flab you don’t have to reduce your calorie intake as whey protein is high in protein and branched-chain amino acid, which improves strength, and helps in losing fat and preventing muscle loss.

Suppress Hunger 

High protein diet makes you feel full and reduce hunger pangs, in a similar way whey protein supplement is also a good source of high quality protein which reduce hunger and prevent you from developing ball-shaped physique. According to a study, consuming whey protein regularly reduce the hunger hormone called ghrelin up to four hours. So, instead of consuming unhealthy snacks, have a whey protein drink beforehand.

May helps in Managing Stress and Boost Immunity 

Yes, you read that! It may help in managing stress by making changes in the brain serotonin. Whey protein rich in essential amino acids like Tryptophan, help you feel calm and relaxed. This can further help reduce body stress levels making it healthy.

It also improves the immune system. As working out may significantly reduce the glutathione levels but supplementing with whey protein keeps the glutathione levels maintained which is linked to the gastrointestinal, nervous and immune system health. So, if you lobe doing extended cardio sessions and don’t want to risk the glutathione levels reduction, go for whey protein.

Gives Energy Throughout The Day

Consuming whey protein in the recommended dosage every day provides sufficient energy that lasts for the entire day and it retains the energy levels also.

Maintains Blood Pressure

Whey protein keeps the blood sugar levels healthy and it also limits the sugar amount that enters the blood, maintaining the blood pressure.

Besides the above-mentioned benefits of whey protein, it is also used as:

Metabolism Booster

Whey Protein burns calories effectively thus giving metabolic activities a good boost and maintaining its proper functioning.

Anti-inflammatory

Whey protein is effective in reducing C-reactive protein levels (an indicator of inflammation) in the body, as it acts as a great anti-inflammatory agent.

Whey protein can be taken with water and milk. A commonly recommended dosage is 1-2 serves ( approx 45-50 g) per day usually post-workout. If your protein intake is high through natural food sources, then make sure not to consume protein supplements.

When adding protein powder to your diet always opt for the best protein powder brands such as gold whey protein, MuscleBlaze Whey Protein, On Whey Protein, GNC Whey Protein and MuscleTech Whey Protein.

Also Read : 10 Reasons To Include Protein In Your Diet

To get better results it is essential to know the right time to consume protein. You can consume whey protein after waking in the morning as this will prevent muscle breakdown after long hours of sleep, you can take it before a workout to creates positive nitrogen balance in the body, consuming it after a workout will help the muscles to grow quickly or you can have it at the bed to prevent muscle breakdown during sleep.

If you get tired of taking protein shake you can use protein powder to make delicious protein bar and protein cookie. It is also the best way to get your protein intake in a more delicious way.

Know More: How To Make Whey Protein At Home?

From Recovery to A Ripped Physique

The reality of today is that junk food is a lot easier to access than healthy alternatives. Fast food and snacks are readily available to be it in the office canteen or in a supermarket. And with the busy work schedules that people have these days, these are the only options available at times. Things were no different for Sagar Arora, 26, who made fitness a priority but seemed to fall short always thanks to poor lifestyle choices. 

All it took was one episode of extreme digestive issues thanks to aerated drinks, caffeine and other junk that crept into his diet to push him harder to achieve what he always dreamt of – a fit physique. 

Sagar talks about his extreme health issues that prevented him from eating anything at all for months. The results were obvious, he began to lose muscle and his body became weaker by the day.  Then, he made his way to the gym one day and realized that it was impossible for him to even do a simple push up comfortably. That is when he decided that he had had enough. That is the day he decided to kick old habits and make way for newer, healthier lifestyle choices. 

Today, he flaunts washboard abs and looks younger than ever. From 89 kilos to 69 kilos of pure mass, his transformation journey is truly the motivation that you need. If you have any health issues or habits that are preventing you from achieving your fitness goals, his transformation journey is just what you need, to get yourself going.

Can you think of one incident that made you realize that it was time to make a change? 

I was always keen on fitness and even began my tryst with it way back in the year 2011. I had even started to consume the proteins that I needed to start building muscle and looking bulkier. But, I cheated. All the time. There was always room for coffee and coke in my diet. Not to mention tons of junk food. It was the latter that really took a toll on my health, leading to extreme digestive issues. It was so bad that all I could eat was plain khichadi for several months. This was in 2017 and I remember feeling disappointed with myself all the time. 

Here I was unable to jog for 15 minutes straight or even do a few push-ups correctly. I rejoined the gym in 2018 but the real wakeup call came when I tried to do my push-ups and failed miserably.

Give us a glimpse of your lifestyle before you actually got hooked onto a fitness routine 

Let me tell you that I am a complete sweet tooth. So sugar was a huge part of my diet. Be two desserts each day or 2 packets of biscuits, I just need that sugar rush to function. So, this was possibly the hardest thing for me to give up. Like I said, I always wanted to be fit. This is why I even went on a high protein diet when I first joined the gym. 

As expected, I did develop muscles fast. But all the junk that I included in between my meals had a bad effect on my digestion. My stomach was completely messed up and I could only eat certain bland foods. All the muscle that I developed for the last six years disappeared before I realized. 

But, for me, it was not just about how I looked physically. I hated the fact that I was completely drained at the end of each day. For the most part of the day I felt lazy and lethargic. All I can blame this on is my sugar intake at that time. And the worst part is that I always knew that these foods were bad for me, but continued eating them anyway.

What is your typical exercise routine now? 

It was in the year 2018 that I started going to the gym again. It took me until summer of that year to be regular though. When I did start, it was a basic 5 day weight training and 3-day cardio combo. As I got stronger, I was ready to move on to a more complex training routine. 

Today, I usually work two muscle groups a day and ensure that I get a few minutes of cardio along with it. So, my typical fitness routine is

For me, form is everything. I also try to keep my muscles going in between training and avoid resting for more than 1 minute in between sets. 

My HIIT consists of 30 seconds of cycling or sprinting with a break of 45 seconds in between. 

I usually hit the treadmill for my cardio. When I use the treadmill I like to keep the inclination level at 10 and the speed at 6 km. I also use the elliptical from time to time at level 15.

What is your diet like now? 
I follow a 30-day low carb diet after 60 days of moderate carb diet. Repeating this cycle twice helped me achieve my fitness goals much faster. I also have a few supplements in my diet including an Isolate Whey Protein, Multivitamin tabletsand fish oil capsules. 
My diet now includes: 
  • Breakfast: A protein shake immediately after I wake up. Then, the actual breakfast includes an 8 egg white scramble with a cup of boiled oats and one apple. If I am on a low carb cycle, I avoid the apple. 
  • Lunch: 250g of chicken with a bowl of salad and brown rice. During the low carb cycle, I cut the brown rice out. 
  • Evening Snack: 5 boiled egg whites with a single slice of toasted bread and a few nuts: During the low carb cycle, I avoid bread. 
  • Post Workout: My regular protein shake. If I am not on the low carb cycle, I include a nutrition bar as well. 
  • Dinner: A plate of salad and 250g of Roasted chicken. 
  • Night Snack: If I am out late or am working into the night, I may either have half a scoop of protein shake or some nuts. 
I make sure that I drink at least 4-5 liters of water each day. This is a must to sustain a rigorous fitness routine. 
Image Credits- desiaesthetics (IG Handle)
What challenges do you face when it comes to your regime? 
Work is the first challenge. There is a lot of pressure and timings can get erratic at times. So, the first thing to take a hit is my diet. But I make sure that I do not miss training and eat as clean as possible even if I am eating out. 
My love for sugar still exists. When I am out with friends and family, I do indulge in the occasional dessert. But I make up for it with a few minutes more of cardio. But most importantly, I try getting back to my diet as quickly as possible. Even if I have 3 bad days, I make sure that the 4th day is back to my regime. In the end, it is about your overall process and not about those bad moments that you may have for several reasons.

Do you have any advice for people who are struggling to achieve their fitness goals? 

The first thing you need is patience. It is not easy to switch to a healthy lifestyle overnight. So take your time. And, you will realize that fitness is not just about the results but is actually the whole process itself. That process is a long one. So keep at it. 
It is okay to have the occasional cheat day. But you can make wiser choices the next time. Find some way to workout every day. It does not have to be the gym always. Take a run around the block or go cycling. The key is keeping yourself active. 
And most importantly, remember that your journey is unique. You can never get the same results as someone else. So stop comparing. Take it one day at a time till fitness is not just a routine or habit but is your overall lifestyle.

How Your Ideal Workout Plan Should Look Like?

Following a workout routine is a great idea. You’ll be regular and it’ll help you streamline your fitness journey. As much as it is important to have a weekly workout schedule, you cannot ignore the fact that sometimes it can be boring. 

Things to keep in mind 
3 things to keep in mind when chalking out your weekly workout routine

1. It should match your training frequency
An ideal weekly workout routine is the one that allows you to train each muscle group once/ twice/ thrice a week depending upon your fitness goal. Discuss your goals with your trainer and he’ll help you formulate the right routine for you. 

2. It should fit in your personal weekly schedule 
Assess how many days of a week can you actually workout. What’s the use of making an 
elaborate week-long workout routine and then missing training 2 -3 times a week? Also, it is important to know what time of the day suits you for a workout. Do you prefer an early morning run or are free post workout in the evening to hit the gym. Ask yourself – can I train all 7 days of the week? Do I need weekends off? Do I need an off day? 

3. It should align with your training preferences and fitness needs
Fitness means different things for everyone. For some it may be losing excess fat, for others,
it can be building muscle mass and stamina. Instead of workouts being boring and forced upon, you should enjoy what you do.

What each day should be like?
Most people train five times a day. If you’ve also decided the same then here’s what an ideal schedule should include – three days of strength training and two days of cardio followed by two days of rest. 

On the other hand, if you want to tone muscles, then you can cut one day of cardio and focus on strength training for four days. For those of you who want to improve endurance and build stamina, it is ideal to skip a strength training day and replace it with cardio instead.

Image Source – Braingroom.com

  • Strength Training 

We all know, the more muscles you have, the higher is the metabolic rate. It also strengthens your bones and joints. Strength training is indeed an integral part of your idea weekly workout routine. It should have upper and lower body movements and a balance between pushing and pulling movements. There’s a common misconception that strength training means you need to flex hard on the machines. On the contrary, you can also do an intensive strength training session incorporating bodyweight moves like squats, dumbbells, TRX suspension trainers etc. 

A 45 – 60 minutes strength training session with 5 minutes warm-up is ideal. On days dedicated to strength training, you can include various other elements like non-linear movement, coordination practice, and building flexibility. Incorporate these elements during warm up to bring variation. 

  • Cardio 

For an ideal workout, you must do cardio 2 – 3 times a week. There are plenty of options for a hearty cardio session. Run on the treadmill, go for an outdoor jog, climb up and down the stairs…the list goes on. It is recommended that you do 150 minutes of moderate to intense activity per week. Now it depends upon you, how you divide these 150 minutes into smaller sessions. 

7 Day Split Workout Routine 
If you follow the 7-day workout routine for a limited period of time, you’ll notice fabulous results. When you work out all through the week, your body starts to overcompensate by generating more energy by burning more calories. This means fat loss and higher metabolic rate, two of the most desired features for any fitness enthusiast. It is also a great way of shocking the muscles into new growth.

Image Source – Blueprint Fitness

Ideal Weekly Workout Routine

Here’s what your ideal weekly workout routine can comprise of –

Day 1 – Chest

  • Flat bench barbell press – 4 sets of 8 – 12 reps
  • Incline dumbbell press – 4 sets of 8 – 12 reps
  • Incline dumbbell flyes – 3 sets of 10 reps
  • Push ups – 4 sets of 20 reps

Day 2 – Shoulders

  • Seated dumbbell shoulder press – 4 sets of 12 reps
  • Standing barbell military press – 4 sets of 10 – 12 reps
  • Dumbbell lateral raises – 4 sets of 12 reps
  • Dumbbell front raises – 4 sets of 12 reps
  • EZ Bar upright rows – 4 sets of 15 reps

Day 3 – Legs

  • Barbell Squats – 4 sets of 8 – 10 reps
  • Hack Squats – 4 sets of 8 – 10 reps
  • Leg press machine – 3 sets of 10 reps
  • Hamstring curls – 3 sets of 10 reps
  • Leg extension machine – 3 sets of 10 reps
  • Calf raises – 3 sets of 20 reps

Day 4 – Back and Abs

  • Chin-ups – 4 sets of 10 reps
  • Dumbbell rows – 4 sets of 8 – 10 reps
  • Wide grip lat pull downs – 4 sets of 12 reps
  • Close grip lat pull downs – 4 sets of 12 reps
  • Hyperextensions – 4 sets to failure
  • Barbell bent over rows – 4 sets of 8 reps

Day 5 – Arms (biceps and triceps)

  • Double arm dumbbell curls – 4 sets of 10 -12 reps
  • Skull crushers – 4 sets of 10 reps
  • Overhead triceps rope extension – 4 sets of 15 reps
  • Preacher curl machine – 4 sets of 12 reps
  • Triceps rope pushdowns – 4 sets of 15 reps   
  • EZ Bar curls – 4 sets of 10 reps

Day 6 and 7

Day 6 and 7 aren’t fixed for any muscle group and that’s what makes this workout session so much fun. You can focus on your problem area or the area that you think needs more attention and dedicated either both days or one day to it. For example, if you think your arms need to be more toned, repeat arms workout for Day 6 and for Day 7 do a cardio session.

Alternate Workout Routine

Here’s another alternative plan for those who like to mix things up a little. If you don’t like to spend all the time in the gym and want to do some outdoor fun activities as a part of your workout routine, then the following plan is perfect for you.

  • Monday

Upper body strength training (45 – 60 minutes)

  • Tuesday

Lower body strength training (30 – 60 minutes)

  • Wednesday

Yoga or low impact activity (30 – 60 minutes). The best rule is to follow a high impact training day with a low impact one. A low impact training gives your muscle some time to recover to recharge fully before you hit the high-intensity workout.

Image Source – Gaiam

  • Thursday

HIIT (20 minutes). It can include intensive dancing, cycling, or running, but make sure you do it for short intervals of time.

  • Friday

Total body strength workout (30 – 60 minutes). Focus on muscle groups like quads, chest, upper back, glutes, and hamstring. Try doing think planks, plank variations, bench press, hip thrust, and squats.

  • Saturday

Cardio – cycling, running, or brisk walking for as long as you’re comfortable.

  • Sunday

Rest day! Your body needs an off day as well. Give it time to recover, so that you can get back stronger.

Hope these weekly workout plans give your fitness journey a push in the right direction.

How To Keep Your Calorie Intake In Check?

How many calories should I eat in a day?

An average woman needs about 2000 calories per day, while an average man needs 2500 calories per day to maintain their weight. If you want to lose weight, then for a woman the number of calories per day should be 1500 and for men, it should be 2000. However, the number of calories that you should eat in a day depends on various factors like height, weight, metabolic health, daily activity level, medical history etc.

Calorie Intake Calculator

An effective way to calculate calories is to multiply your body weight (in kg) by 29 for fat loss and multiply it by 40 for muscle gain.

  • To lose weight your total calorie intake should be less than what you burn throughout the day. Try to lose weight in a healthy way by shedding one or two kilos per week.
  • If you want to maintain your weight, then the trick is to take your current weight and multiply it by 15. That’s the number of calories you need to consume to maintain your weight.
  • And if you want to gain weight, you need to consume more calories than what you burn throughout the day.

Fitness trackers are a great way to calculate your daily calorie intake. There are various types available in the market. You can choose one as per your budget, fitness preferences, and style. There are also various apps like step calculator, activity tracker, and calorie calculator. Download them on your smartphones and keep a tab of your daily activity level.

Image Source – MyFitnessPal Blog

Benefits of counting calories

It is important to be aware of what you eat, how is it affecting your body, and what are the side effects. Counting calories is a great way to keep a tab on your weight and know when those cravings seep in. Here are the top 3 benefits of counting calories –

  • Increases nutritional awareness

Awareness is the first step towards anything. When you know that amount of calories being consumed every day, you’ll be able to plan your workout schedule and diet plan in a better way.

  • Helps to find the right amount of exercise

You know that exercise is beneficial for weight loss. But how much exercise do you need? This can be found when you know the amount of calories you intake and how many do you burn. Tracking your calorie intake will help you find that balance so that you can lose, maintain, or gain weight in a healthy manner.

  • Provides correct nutritional targets

It helps you to restrict food in a tangible manner. Instead of eating a bag of chips you can spend far less calories on something healthy and nutritional. That’s the aim, to know where you’re going wrong in your weight loss or weight management journey.

Some of the cons of calorie measurement include the following –

  • It can be time-consuming
  • Inaccurate food labels
  • Not all calories are treated equally
  • Takes the emphasis off food quality
  • Can be stressful

What food sources to choose?

Experts say that the food sources you choose to get daily calories matters a lot. Your diet should comprise of a healthy mix of vegetables, nuts, lean meat. In addition to these, your body also needs a daily of about 25 -30g of fiber for proper digestion.

Reduce calorie intake without starving yourself

Calories are a measure of energy. If you need more energy you need to increase your calorie intake and to cut down excess weight calorie reduction is needed. For those who indulge in intensive workout sessions, a high-calorie diet is recommended, and when you’re trying to shed off those extra kilos, it is suggested you have a low calorie and low carb diet. One of the prime rules of weight loss is to reduce your overall calorie intake. But you don’t have to starve yourself.

Follow these 5 tips to reduce calorie intake without starving yourself.

  • Eat a high protein diet to curb cravings and burn more calories

When you’re trying to lose weight protein is the key ingredient. Having a diet with high protein helps increase your metabolic rate and curbs appetite as well. Protein requires energy to metabolize, so, when you have a high protein diet you burn at least 80 – 100 more calories.

Protein is also considered to be the most fulfilling ingredient. When you have a high protein diet it keeps to satiated for a longer time. It also helps fight cravings. So lesser cravings mean less junk and indeed weight loss.

  • Drink a lot of water

One of the simplest tricks to lose weight – drink more water. Increasing your water intake can help in your weight loss journey. Drinking 8 glasses of water per day can help you burn up to 96 calories.

The one thing to keep in mind is the timing of drinking water. Try to have at least a glass of water before each meal. This will fill you up and you’ll tend to eat less and automatically consume lesser calories.

Image Source – uchealth

  • Avoid packaged juices and sodas

Another great way to reduce weight and counting your calories is by eliminating liquid sugar from. Packed juices, fizzy drinks, or cold drinks have an excess amount of sugar that add to the overall calories. These are considered to be most fattening because your brain doesn’t register liquid calories as it does solid calories.

  • Reduced carbohydrate intake

Cutting carbohydrates from your diet is an effective way to lose weight. It helps in losing weight, and also reduces appetite. A low carb diet has various other health benefits, especially for people with metabolic syndrome and type 2 diabetes. When you have a low carb until you are full, you tend to lose 2 – 3 times more weight than when you have a low cal diet.

  • Exercise and more exercise

If there’s one way to lose weight without starving yourself is to exercise. When you consume fewer calories, your body tends to save energy and in turn you burn lesser calories. This is the reason why long-term calorie restriction can slow your metabolic rate. When you’re trying to lose weight, the aim is not just to shed extra kilos but to tone your body. Doing some form of cardio like walking, jogging, dance, or even swimming is great not just for weight loss but for overall well being as well.