WEIGHT LOSS NUTRITION FOR BUSY LIFESTYLE

Weight gain starts with sedentary lifestyle and further enhanced by many factors like bad eating habits, skipping breakfast, hormonal disorder, stress, less water intake and our so called busy lifestyle. It looks contradictory by combining sedentary lifestyle with busy lives, sedentary lifestyle can be a part of a busy life when we are really busy in office hours, doing lots of work but without moving. When this becomes our daily routine it gives many health diseases like obesity, diabetes, heart diseases, joint disorders, hormonal disorder due to physical inactivity, developing cellulite, etc. A single increase in a body weight or body fat shall make your aware of these problems if you are really busy in your work with all above added features.

The only solution to these problems is to lose weight in a healthy way. If you are unable to visit gym or to follow any exercise program and still your nutrition habits are bad enough, it shall make you worry about upcoming health issues. If it is really impossible for you to hit the gym, at least lose weight by following healthy nutrition plan by taking proper guidance from a qualified nutritionist.

How healthy nutrition helps in losing weight without exercise?

It is logically proven that to be in a healthy lifestyle the main challenge is to maintain a healthy eating habits. In 24 hrs, if you can manage 30-40 min for exercise the rest of the time you have to involve in eating and activities of daily livings (ADLs) which counts much more enough than exercise. To lose weight what is required is Improved Metabolism. Good Metabolism is the only tool that can keep you away from many health disorders. Slow metabolism is the main cause for weight gain. To improve metabolism, you have to exercise and eat properly. Nutrition counts 70% in improving your metabolic rate by eating anti-inflammatory and thermogenic foods. On the other hand, exercise counts 30% but gives many health benefits and takes you up to next fitness level. But to achieve every fitness goal, a healthy nutrition lifestyle is the foundation. To make your fitness state strong foundation requires to be stronger.

Weight Loss Nutrition For Busy Lifestyle

Let's focus on the Nutrients which boosts up the metabolism.

1. Carbohydrates: Complex carbohydrates are of great benefits in boosting up the metabolism. These may be referred to as dietary starch and are made of sugar molecules strung together like a necklace or branches like a coil. They are often rich in fiber, thus satisfying and health promoting. Complex carbohydrates are commonly found in whole plant foods and, therefore, are also often high in vitamins and minerals.

These whole plant foods are great sources of complex carbohydrates:

• Green vegetables
• Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads
• Starchy vegetables such as sweet potatoes, baked potatoes, corn and pumpkin
• Beans, lentils and peas
• 
  

Choosing Carbohydrates wisely

Also see http://nitsfitnessmantra.blogspot.in/2014/08/burn-fat-with-anti-inflammatory-foods.html

2. Protein: Although protein is the nutrient which boosts metabolism with strength training only by increasing muscles mass or muscle quality. So if you are not into exercise then how it is going to give you good health effects (in terms of weight loss). Imagine you are working at office by spending more than 8 hrs sitting job, you are still exercising isometrically. When you stand or sit still, muscle contracts isometrically (means no movement but still holding your backbone for long). You backbone muscles requires to be repaired as soon as possible to get ready for the next session. In repairing process, the body's metabolic rate shoots up (imagine if you workout at gym and repairing and recovery taxes so many calories to boost up the metabolic rate maximally)

Some of the potential mechanisms that account for weight loss associated with high-protein diets involve increased secretion of satiety hormones glucagon-like-peptide (GLP, GLP-1), reduced orexigenic secretion (ghrelin), the increased thermic effect of food and protein-induced alteration in gluconeogenesis to improve glucose homeostasis.

Protein dosage for general health benefits:

Vegetarians or Vegans: 1gm to 1.2gm per Kg of body weight
Non-Vegetarians: 0.8gm to 1 gm per Kg of body weight

High-Protein Diet dosage for weight loss:

Vegetarians or Vegans: 1.2gm to 1.6gm per Kg of body weight
Non-Vegetarians: 1.2gm to 1.4 gm per Kg of body weight

3. Fats: It is very well spread that MonoUnsaturated Fats (MUFA) and PolyUnsaturated Fats (PUFA) help in losing weight. Other fats like saturated ones are bad for health specially who are into sedentary lifestyle. The omega-3 fatty acids found in fish oils effect leptin, a hormone that regulates metabolism rate. eating certain types of cold-water fish has been shown to boost metabolism by as much as 300-400 calories per day. Other than only this weight loss benefits, it has vital supporting role to prevent above discussed health disorders specially related to heart which could arise due to sedentary lifestyle and stress.

4. Water: Water is important and not a nutrient as it does not provide any nutrient calories. Water is required for many reasons to survive and if utilized smartly, it can also help in losing fat from the body. From digestion to absorption to transportation of above three nutrients, water plays an important role. It prevents digestive problems which could later leads to constipation, GERD, IBS, Anal Fissure or hemorrhoids, etc. and chronic joint disorder like arthritis. It also avoids in thinning  of the intervertebral discs that could be very painful. Long hours sitting invites lower back problems and intervertebral disc thinning is one of them. Drinking water can also boost body's ability to burn fat by keeping the muscle hydrated and also water has great role in repairing and recovery muscle tissues. A study published in the journal of clinical endocrinology and metabolism found that drinking water (about 500 ml) increases metabolic rate by 30 percent in healthy men and women. 

5. Vitamins and Minerals: These are micro-nutrients which is required in very less amount but is of great importance. These are the "spark plugs" in absorbing the three macronutrients. Deficiency of these micro nutrients can lead to many stress disorder and chronic health diseases because of oxidative stress occurring every now and then.

Also see http://nitsfitnessmantra.blogspot.in/2017/02/5-best-tips-to-improve-metabolism.html

Supplements are must in busy lifestyle

Supplements helps in completing the nutrient requirement to maintain health and that to achieve health goals like weight loss. Supplements like multivitamins are mandatory to avoid micronutrient deficiency as in your busy lifestyle it is difficult to get all the nutrients from food. Sometimes we are so busy in our work we skip meals which simply means loss if nutrients, though these supplements are not meant to replace foods but still can help in managing the nutrient balance. For losing fat L-Carnitine has been the most beneficial at all times (not for promotion), this supplements breaks down the triglycerides into readily available energy for low intensity work e.g. office tasks. Taking 1000mg of L-Carnitine early morning can help in increasing metabolism. L-Carnitine can be taken for six months and off for 2 months.

How you can manage your meals in busy days

Taking 1000mg of L-Carnitine early morning followed by 500 ml of water with one-fourth tsp. of cinnamon powder (thermogenic food) after 30 min. In Breakfast, taking egg whites with whole grain bread and peanut butter and adding some fruits give you tremendous energy for almost next 4-5 hours. Do Not forget to take multivitamins in breakfast. If you skip lunch, you can take few nuts like walnuts, almonds and cashew nuts to make it a great energetic snack. Just 30 min before finishing your work ends up with drinking one cup green tea or black coffee. In dinner, eat lots of starchy vegetables with chicken or cold water fish. This is the least anyone can manage. Above meals contains anti-inflammatory and negative calorie foods. Apart from this maintain your daily water intake up to 8 glasses. Once you are use to above diet mechanism, it will give you dramatic change in your energy level and improved metabolism rate. Avoid alcohol, smoke, high sugar diet etc. or you will end up with frustration and nothing. This is what you need to follow now on wards.

If possible engage yourself in any recreational physical activity like swimming, cycling, trekking, jogging once in a week at least.


"EATING THE WRONG FOOD IS WHAT HELPED YOU GAIN WEIGHT. EATING THE RIGHT FOOD IS WHAT WILL HELP YOU LOSE WEIGHT"