weight loss

Weight Lifting For Weight Loss

If you are someone who wants to lose weight, lifting weights is definitely a good place to start. However, a lot of people shy away from doing this or end up lifting very light weights because they are under the misconception that they will gain too much muscle by doing it, and end up having a bulky body.

Let us understand more about weight lifting and how you can plan out the perfect lifting session to aid weight loss. 

How Weight Lifting Can Help You

Weight lifting is often referred to and included as a part of strength training or resistance training. This is primarily because it helps you build your core and increase muscle stamina. Here are a few effects that your body may experience from lifting weights. 

Weight Loss 

Your body begins to lose weight when all the stored units of fat are converted into units of energy, which is then utilised to carry out essential functions. This process is called metabolism. Your metabolic activity is primarily determined by the amount of muscle or fat you have in your body. A single pound of fat only burns about 10 calories a day, while a pound of muscle can get you up to 30 calories.

If you lift the right amount of weights, your muscles get stimulated and release enough energy to burn up most of the fat in your body. One thing to keep in mind is that by doing this, you are not only burning fat but also putting on quite a bit of muscle, which means that the numbers on your bathroom scale might go up a little. 

Other Benefits

Muscle is also relatively leaner and less space-consuming, which means that weight lifting gives you a leaner and more toned appearance. Doing so also pumps up your body’s metabolic activity by a few notches, helping you burn more calories throughout the day while being at rest.

Weight lifting can also prevent chronic illnesses such as heart disease by lowering the triglyceride count and blood pressure levels in our body. Additionally, it can also help with strengthening your bones and tissues by improving cellular regeneration and the flow of blood and oxygen.

Choosing the Right Weights 

how to do weight lifting

Now that you know how weight lifting can help benefit you, you might be wondering how you can get started with the process. This can be a bit tricky for you to figure out because the recommended lifting amount is based on the maximum weight that you can lift at once.
A lot of people skip the process of testing out how much weight they can lift, causing their progress to take a hit. 

Calculating Your One Rep Max

how much weight you can lift

In order to stimulate your muscles to the maximum, you need to figure out the one-rep max weight and lift nearly 60-80% of that weight until you are comfortable with that pace. The burn that you feel during this process is your body actively using up all the fats present in it. However, it is important that you have an experienced gym coach or fitness trainer present by your side while you figure out how much weight you can lift at once.

Alternatively, you can also try and get a close estimate of your one-rep max by using another formula. The first thing to do here is to figure out how many reps you can get in with different kinds of weights. These weights do not have to exceed your comfort zone and can stay within your regular range. Once you have jotted down the numbers, you can figure out how many reps of each exercise you can get in. 

Maintaining Reps

lose weight

Ideally, you need to keep your reps above 8 and below 16, especially if you are trying to lose weight. Lifting between 60-80% of your one-rep max makes sure that you can get at least 10 repetitions. This is useful for those who want to maintain a toned appearance and not bulk up too much. 

Going above 80% of your one-rep max while maintaining good form will still result in fewer reps. This is useful for those who want to gain size. It is also comparatively harder to pull off, which is why beginners are advised to stay within the recommended limits of their one-rep max.

It is also important to balance out a decreased rep set with a heavier weight.  For example, if you wanna hit 10 reps instead of 16, then you should swap out your usual weights for a slightly heavier one. This makes sure that your muscle goes into shock and stimulates fat burning.

How To Time Your Lifting

The most important thing to remember here is that weight lifting is a discipline that takes time and endurance. The name of the game is to exert your muscles to the point that they begin to rebuild themselves. At the same time, you also need to up your mental game as well.

This process can be all the more difficult if you are someone who is new to bodybuilding or even has not worked out in a while. Set very basic goals for yourself that you can accomplish no matter how worn out you are. This makes sure that your muscles get used to the process. Eventually, begin increasing your rep and circuit time. 

Only when your body is comfortable with these sets, can you move to add some extra weights to your workout. This process can take anywhere from 4-6 weeks. You can also build your reps every single week by putting in consistent additions. However, make sure that your reps do not go higher than 16 because that would cause you to bulk up more than you intended.

Lastly, maintaining a proper nutritional intake is a huge aspect of bodybuilding. Make sure to supplement your diet with supplements such as whey protein isolates so your body can get the required amount of protein.

10 of the Best At-Home Workout & Fitness Programs

Home workout plans have become the norm today with gyms and health clubs closed because of the Covid-19 pandemic. However, following the same workout routine and being confined to one space can become very stale, very fast. How about you mix up your workout routine with fun and easy programs that you can do even without access to any equipment? 

Here is a list of 10 trending fitness and weight loss at home workout that people around the world are simply loving:

  1. Zumba
Zumba at home workout

Their tagline “Party Yourself Into Shape” tells you all about this easy, fun exercise at home for weight loss. Zumba is a dance-based workout plan with simple moves that you can follow even if you are not the best dancer. The high-paced music and the energy of the moves will keep you going every day without getting bored. Find an online class or choose from a host of videos that are available online. 

  1. BBG 
weight loss workouts at home

This training program that was created by Australian trainer Kayla Itsines is available on a simple app that you can download for $20 a month. It is a combination of cardio and strength training, with each session lasting for 28 minutes. This 12-week program includes some of the best weight loss workouts at home to give you a lean and fit physique. 

  1. Tabata Training 
at home workout for beginers

Developed by a Japanese scientist, Dr. Izumi Tabata is a combination of 8 exercises in each cycle. You perform each exercise for 20 seconds and take a 10-second break in between to challenge your muscles and get your heart rate up. You can choose any favorite exercise at home for weight loss to make your cycle of 8 exercises to cover all the muscles in your body. 

  1. Fit Girl’s Guide 28 Day Jumpstart 
at home workout program

This is a beginner-friendly program that also focuses on building a community and self-love. You can buy the package whenever possible and join their monthly challenges. The best part about this program is an active community that supports and motivates one another to stay on track with their fitness goals. 

  1. Insanity 
at home workout goals

This is a 60-day program that is entirely based on cardio weight loss workouts at home. It is designed for individuals looking for an advanced-level program. You get a combination of power, strength, core, and resistance training for as low as $39 for three months. 

  1. The Hot Body Sweat Guide 
at home workout routines

This is an 8-week strength and cardio program that is part of Katie Dunlop’s Love Sweat Fitness training platform. This platform also gives you access to several free resources to stay fit and a community of fitness enthusiasts. The philosophy behind these workout routines is to make them as fun and effective as possible. You can purchase the e-book with all the details of how to perform the routine, along with a guide for stretching and warming up exercises for just $50. 

  1. PIIT28
pilates at home workout

This is an interval training program that is based on pilates. It does not require any equipment and can be performed even in a small space. You need to dedicate 28 minutes each day for 28 days to complete this fitness program developed by Cassey Ho, the founder of Blogilates. You get a set of six workouts at home for weight loss each week for $39. In each of the 28-minute sessions, you will perform 7 different guided exercises. 

  1. P90X
workout programs at home

One of the earliest workout programs to take the world by storm, P90X has been practiced for several years now. It still holds good, given its combination of resistance, cardio, ab, yoga, and martial arts-based exercises at home for weight loss. You just need some resistance bands and a set of dumbbells to perform this 90-day workout plan created by Tony Horton

  1. 80-day obsession 

For anyone who gets bored easily with the same workout routines, this is one of the best programs available. It includes 80 different workouts, changing every day for 80 days. It is a combination of cardio and strength exercises that give you a full-body workout. You can get the subscription online for $39 to access the workout calendar, nutrition plan, and tracker sheet. 

  1. Yoga
yoga exercises at home

When it comes to home-based workouts, yoga never fails to keep you motivated, active, and fit. This is a holistic approach to fitness that not only works on your body but engages your mind as well. A traditional Indian practice, Yoga includes stretching, strengthening, and breathing exercises that give you overall health benefits including better immunity and organ function. If you are a beginner, make sure you find an online class or an expert who can help you learn the asanas correctly before you begin self-practice at home. 

Before you try any fitness program or workout trend, consult a healthcare expert to make sure that it is suited for your body, especially if you have any injuries or health conditions.

Garcinia Cambogia for Weight Loss: Supplement Reviews Benefits and Facts

Garcinia Cambogia, a miniature pumpkin shaped fruit is widely touted as a magic weight loss pill. Found largely in parts of Asia and Africa, Garcinia Cambogia has been commonly used to add sour  flavours to the dishes.  In traditional folk remedy, garcinia cambogia is used to heal ulcers, promote digestion and even relieve arthritis pain. However, this tropical fruit’s claim to fame lies in supporting weight loss. The skin of garcinia cambogia fruit contains Hydroxycitric Acid (HCA) which has the star role in supporting fat loss. The two-pronged action of HCA restricts appetite and inhibits conversion of carbohydrates into fats.  Many research studies on Garcinia Cambogia have shown a reduction of 5-8 percent of body fat in the 8-week period.


HCA, the active ingredient in garcinia cambogia increases fat burn by interfering with the way your body converts unused carbohydrates into fats. Citrate Lyase is the enzyme responsible for this conversion and HCA extracts from the fruit rind of garcinia cambogia block the secretion of this enzyme. Consequently, the body has to re-route extra carbs for energy, rather than letting it idle as fat. Therefore, when you burn fat through exercise, there is less fat in your body to replace it.


HCA in garcinia cambogia reduces appetite naturally because it increases the satiety quotient of your foods and keeps you full for a longer duration. For centuries, Southeastern Asian chefs have used the extracts of garcinia cambogia to make dishes more filling. Higher satiety from foods works to lower your appetite.


Moreover, HCA increases the production of serotonin, a feel-good, mood-elevating hormone, in the brain. Consequently, it keeps you perked up and diminishes mood based food cravings. Naturally, when you eat less, your calorie intake goes down, which is critical for weight loss. It’s recommended to have 500 mg of garcinia cambogia at least half an hour before meals to restrict junk food cravings and recruit the appetite lowering and fat burning effect of HCA.


Garcinia cambogia improves metabolism and enables the body to burn more amount of fat even at rest. It works as an excellent detoxifier and helps you get rid of boating and water retention. It also keeps the users alert and gives them more energy.


The added bonus effect of Garcinia is in lowered LDL cholesterol and triglycerides, a kind of blood fat, which is a marker of heart health. The easiest way for the body to store unused carbs is to convert it in triglycerides. Garcinia interferes with this mechanism to improve your heart health.


24 x7 fat burning action of Garcinia Cambogia conveniently slips in the modern lifestyles and takes the sweat away from the fat loss. Since it reduces cravings for junk foods, your diet intake goes down and it reflects in reduced weight and inches. Clinical trials have shown that it’s safe to take Garcinia cambogia extract, as directed. However, you should not take Garcinia if you’re pregnant, breast feeding and having medications for health conditions, like asthma, diabetes and heart disorders.


It’s recommended to have 500 mg of garcinia cambogia at least half an hour before meals to trigger the appetite lowering and fat burning effect of HCA.

Trust the goodness of garcinia cambogia and lose the extra kilos naturally.

How to Get in the Shape You Love

Anyone who has ever tried to lose weight knows that it’s not that simple. Reiterating the basics, extra weight is the equivalent of excess calories derived from the foods you ate but couldn’t burn. Many weight loss hopefuls embark on starvation diets and buy slimming packages to lose weight. But, the lost kilos end up finding them back and are more difficult to shed the next time.  Therefore, any sensible weight loss plan should restrict your calorie intake, through meal-replacement-shakes and accelerate your calorie burn for results to show. Moreover, losing weight and keeping it off requires a long-term commitment, a change in your lifestyle. The essential steps are:


The simple science behind weight loss is to control your calorie consumption and improve the burning of calories. Meal-replacement-shake offers a unique blend of high-quality proteins, essential vitamins, minerals and fiber in a lean package of around 200 calories. This makes it a useful ally in weight loss. Research studies have proven that compliance to a meal-replacement is higher than the conventional low-calorie diets. The increased compliance results in sustained weight loss.


Protein is a more satiating nutrient than fat or carbohydrate. This implies that a high protein diet will keep you full for longer. Drinking  a meal-replacement shake in place of a regular meal, enables you to get good quality protein along with saving 500 calories. Since protein is a hard to digest food, it curbs your urge to snack and even improves your metabolic activity.


A good amount of fiber is good for your digestion and metabolism. Fiber slows down your digestion, which helps you feel fuller for longer. It also slows down the breakdown of carbohydrates that helps in managing blood sugar. In fact, insulin holds the key to belly fat.  Unlike, simple carbs, fiber-rich foods, like oats, do not allow sharp spikes of insulin which helps in managing weight. 


Though classified as micronutrients, vitamins and minerals are essential for good health. When you’re trying to lose weight, you should incorporate multivitamins and minerals in your diet to fill in the nutritional gaps.

With the convenience of an instant shake and the nutrition of a healthy diet, meal-replacement-shake is a sure-shot way to weight loss and to keep those kilos off.  Replace One meal in a day and have nutritious foods in a sensible portion size for the rest of the day to lose weight.  A bit of moderate exercise, like going for walks unlocks the key to permanent weight loss. 

Indian Weight Loss Diet Plan

The indian diet isn’t at fault here, rather the lifestyle is where the problem lies. What one needs to understand is that in order to make an indian weight loss diet plan, we must first identify our lifestyle choices that ruin our health. Sleep after you eat? Stop doing that because that contributes to fat gain. Even though scientifically it isn’t required, the biggest change we need to make is that, we need to eat more meals but smaller meals. From the first meal to the last, the quantity should decrease, meaning you should not have heavy dinners, which is the achilles heel for Indian diets.

Also as I’ve said before countless times, look out for hidden sugars in your diet. A common fat loss myth is that only sugar is in sweet food. Not necessarily. Speaking of sweet food, mostly all Indians supplement with a sweet dish after their dinner and then sleep immediately afterwards. Fat gain to the next level! Start supplementing with a whey protein shake to reduce your sugar cravings for an effective start to making your Indian diet to lose weight.

Ah. Calories. My old enemy. See the problem with calories is that science doesn’t care of what you eat. Just how much of it you do. Unfortunately for you, that still doesn’t mean that you can lose weight eating junk. An indian diet chart or any other diet chart for example, will have a simple yet frustrating task to count calories. Counting calories isn’t rocket science but you need to remember a few things:

– BMR: This is quite simple to understand. Your BMR, or Basal Metabolic Rate, is the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm.

– Calories In: The amount of calories you intake

– Calories Out: The amount of calories you burn up while exercising or creating a deficit

– Caloric Deficit: Eating lesser amount of calories than your body needs to maintain it’s weight

– Caloric Surplus: Eating more amount of calories than your body needs to maintain it’s weight

– Total Caloric Intake = Calories In+ Calories Out

This is easier explained by an example. Amit is a 19 year old male with a BMR caloric rate of 1500 calories. He needs 1500 calories to maintain his weight. He intakes 1800 calories but burns 300 calories while running. In conclusion his total caloric intake is still 1500 calories and he will maintain his current bodyweight. As you might have guessed, you need to be in a caloric deficit to lose weight so for starters go online, calculate your BMR caloric output and reduce that number by 500. These are the number of daily calories you need to lose weight. For generalization reasons we will continue using the 1500 calorie number.

Make sure you distribute the calories into 4-5 meals; breakfast being the heaviest and dinner the lightest

Hold your horses. Just because you are in a caloric deficit, doesn’t mean the story is finished. In order to make a holistic indian diet plan to lose weight, you must understand that the type of calories you need to consume as well. Sure, you can stuff those 1500 calories with pizza but good luck keeping your cholesterol in check. Now that you have figured out how many calories you need to eat; divide those calories into protein, fat and carbohydrates in the ratio of 40% protein, 40% carbs and 20% fats.

Each macronutrient is special and unique in it’s own way so you can’t neglect any, although you can restrict carbs. Opt for healthier choices like lean protein, chicken breast, slow digesting carbs, oatmeal and sweet potato, and healthy fat, peanut butter and olive oil.

Related Article: Counting Calories- The Magical Way to Weight Loss and Weight Gain?!

Knowing your calories and allocating the macronutrients effectively, are the two most important aspects to creating your diet plan. Apart from this also knowing that how many calories each food will contain is important as well. For example, theoretically if 100g of chicken contains 300 calories and 50grams of protein and 100 grams of sweet potato contains 400 calories and 30 grams of carbs, combining them you can get 700 calories total with 50 gms of protein and 30 grams of carbs. It’s a little confusing at the start but you will soon get the hang of it. Plus its necessary information to know if you want to create the perfect indian diet plan to lose weight.

Vegetarian Diet

Since most Indians do still prefer to be vegetarian, it makes sense for an indian weight loss diet chart to include a vegetarian option:

Meal Time Diet Calories Carbs Protein
Meal 1 6:30 1 glass of lime juice or green tea 0 0 0
Meal 2 9:00 Methi Roti, Daliya (2, 60grams) with 1tbsp oil, 1 cup low fat curd, 1 fruit (apple) 383 61.74 16.3
Meal 3 11:00 Buttermilk (1 glass) and Papaya fruit bowl 81 13.8 2.5
Meal 4 2:00 2 plain roti or 2 cup tomato rice and 1cup veg raita, and 30grams palak soya with 2tbsp oil and 1 bowl green salad 520 14 28.75
Meal 5 4:00 Jasmine or herbal tea (1cup) and cucumber salad (1cup) with 1tbsp hummus or 1 bowl green salad 90 5.52 4.11
Meal 6 6:30 Fruit smootie (1glass) or 1 apple with low fat curd 120 21 7.75
Meal 7 9:00 1 Veg stuffed roti or 1 cup Khichdi and 1 cup of vegetables, 1 cup lentil soup with 2tbsp of oil 295 45.45 10.1
Total 1489 161.51 69.51

Non-Vegetarian Diet

Meal Time Diet Calories Carbs Protein
Meal 1 6:30 1 cup Lemon tea or Green Tea with 1 pinch of sauf powder 5 1.11 0.1
Meal 2 9:00 2 besan and eggwhite cheela with 10grams of mint leaves or 2 omlettes with whole wheat chapatti with 2tbsp of oil and 1tbsp of mint chutney 300 32.2 20.4
Meal 3 11:00 1 glass coconut water or buttermilk 46 9 2
Meal 4 2:00 2 cup brown rice pulao with lemon grass or 2 jowar roti and 2 grilled fish with oregano and 1 cup of green beans with 2tbsp oil and 1cup green salad 471 80.52 29.59
Meal 5 4:00 1 cup fruit smoothie and 5 almonds 170 10.73 5.1
Meal 6 6:30 1 cup green tea, 1 cup sprouts or bhel or 2 wheat crackers 127 11.74 4.54
Meal 7 9:00 1 missi roti, 1 bowl of steamed chicken salad with 1tbsp of curd dressing and gourd vegetable curry with 1tbsp of oil with tomato and spring onion 375 24.22 31.59
Total 1494 169.52 93.32

The indian meal plans given above are generalized but a good basis for you to start but do remember to apply this on your caloric level although you can use this plan to also understand the amount your body needs to maintain.

The timing of the meal although has been recently disproved, is still important in the case of Indians. Like I explained earlier, space out these meals into 5-6 meals evenly. The calories equation still stays the same, but the meals being equally distributed keep your metabolism kicking thus helping you create a healthy indian diet chart for weight loss. Macronutrient-wise this means having the most amount of carbs during breakfast, and a negligible amount in dinner. Keep your protein high for all meals.

Not only do you get a regimented diet plan which makes sure that you are going to get sustainable results but it is also imperative to have this sort of regiment in your daily life. Following a plan can result in skills that will help you maybe make for others an indian diet chart for weight loss, as well as motivating you to achieve more.

How Green Tea Helps Lose Weight

If you are eyeing that LBD, green tea can come to your help. Read to find how green tea helps lose weight.

While the recorded history of green tea dates back to 3rd century BC in China, there are chances that the drink was consumed even before that. For those who don’t know, green tea is the healthiest beverage on the planet. The active ingredient in green tea is polyphenols, like flavonoids and catechins that function as powerful antioxidants. Not only green tea keeps you mentally active in old age, it also reduces the risk of degenerative diseases like cancer.  Drinking green tea inhibits risk of heart diseases and stroke. The credit for all these health benefits simply goes to the star performer EGCG (epigallocatechin gallate), one of the catechins and an antioxidant.


Several scientific studies confirm the effectiveness of green tea in weight loss. For instance, a study published in an issue of American Journal of Clinical Nutrition, green tea has been shown to activate the body’s thermogenic fat-burning activity. In this study, subjects drank an optimal amount of green tea (690 mg of catechins) for 12 weeks. Post the duration of the study, the subjects taking green tea in the required dosage experienced a reduction in their waist size and total fat area. As an active partner in your weight loss plan, green tea promotes metabolism to increase fat burn and also improves your body’s insulin sensitivity to keep you lean.


EGCG in green tea restricts the breakdown of norepinephrine hormone. This is the hormone that your body secretes when it perceives danger. As the level of norepinephrine rise in the blood stream, it is a signal for the fatty cells to unlock the key and release fatty acids into the bloodstream, where it can be utilized as a source of energy. The whole process translates in fat loss for the weight loss seeker.


Drinking green tea and exercise gel well together, as you’re likely to multiply fat-burn ability of exercise. A study conducted on 12 young men goes on to prove that drinking green tea improves the rate of fat burn along with exercise. Your body has a fat burning sensor in the form of gene signal AMPK (5 adenosine, monophosphate-activated protein kinase). Between meals and after exercise, your body activates the fat burning sensor. It is a signal for your body to burn fat. However, when you eat on purpose, the sensor switches off. Green tea turns on the fat burning gene during both exercise and rest. In most studies, drinking green tea helps to increase calorie burn by 3-4%, although few studies increase the rate of fat burn to 8 percent.


Green tea activates metabolism by using energy from calories to burn fat. The key mechanism in the whole process is the activation of brown adipose tissue. Research has found out that lean and active men have more of brown adipose tissue as compared to sedentary, obese adults. EGCG in green tea activates brown adipose tissue to produce heat from the fatty acids stored in it. The net result is weight loss


Leptin is the satiety hormone. It acts as a signal to the brain to stop eating and burn fat. Leptin levels are known to be elevated in obese individuals. As a result, they become resistant to it and feel hungrier. Green tea keeps appetite in check. Naturally, reduced calorie intake coupled with an active metabolism helps you shed fat faster.

So, give green tea a chance because it helps boost your metabolism, speed fat burn by increasing your energy expenditure and keeps appetite in check.  Enjoy it hot or cold to trim your waistline.