Weight Loss Tips | Don’t Make These 5 Snacking Mistakes

Everyone snacks and it’s fine as long as you want to go on a low fat diet for weight loss. But snacking as well as main meals can help with weight loss. An increasing number of experts advise eating every 3-4 hours because it keeps you satisfied and energetic throughout the day. But you must make low calorie meals if you want to stay fit; having 5 big meals a day can be counterproductive.

The first thing that anyone needs to know about weight loss is that it is a different journey for everybody. And in the end, your choice to eat low calorie foods alone will not determine your success or failure in losing weight. Working out, sleeping well, and managing stress and health issues are equally important. Get in touch with certified nutritionists with FITFEAST to get a low calorie diet based on your needs and preferences.

5 Snacking Mistakes You Should Avoid

• Overeating Healthy Foods

Too many high protein low fat foods aren’t healthy after all. Eating too much of any foods, even if they’re healthy, like nuts, seeds, dried fruits, etc. will mean too many calories, sodium, and sugar. For that matter, overeating low fat foods like broccoli can be bad for you. Since it is high in fiber, too much of it eventually causes constipation. Have portions that are in accordance with your daily calorie intake

• Eating Foods That Don’t Satisfy Your Hunger

You might want to consider changing the snacks you consume if you eat them consistently and frequently. Moreover, the body requires all types of nutrients. Having just fat free foods or protein-rich foods won’t satisfy you. You need a meal that contains protein, fiber, and complex carbs to keep you satisfied. Therefore, a 100% fat free diet is not the way to go.

• Snacking When You’re Not Hungry

Some people have habits that can compromise their low fat diet plan. Some people snack as a habit even when they are not hungry. You do not have to eat when you’re hungry even if it is a part of your fat free diet. Also, if you feel hungry before the time when you usually snack, you can prepone your snack time. Waiting till the time won’t necessarily help you and might even end up eating more than you should.

• Eating Right Out of The Packet/Bag

Keeping a bag or packet of nuts, dried fruits, etc. is a good idea, especially when you work all day long. However, when you eat right out of the bag, it’s almost impossible to keep track of how much you eat, and might end up consuming too many calories. Research shows that the size of the bag is proportional to the amount we eat. Therefore, setting aside a portion according to your calorie needs is the best way to lose weight.

• Eating Too Much Before or After a Workout

Pre- and post-workout foods are very important. You ought to have enough energy to be able to do all the strength training exercises or complete the yoga class. On the other hand, you need protein-rich post-workout meals to help the muscles recover. However, ensure that these snacks are not too big. Consuming 100 to 250 calories before low-intensity workouts are enough.

Healthy Diet | 5 Foods for Weight Gain

Being underweight can be as bad as being overweight. Although it may be easy for you to fit into clothes, it can also mean low energy levels, strength, and resistance to diseases. However, there is a simple way to gain weight – eating foods that make you gain weight. When choosing foods that help you gain weight, always remember that a good-looking body is not necessarily a healthy body. People of all shapes and sizes lead healthy lives but not if the fat percentage is too high; a balanced body mass index (BMI) is important. Find out about high-calorie foods for weight gain from certified nutritionists on FITFEAST.

5 High-calorie Foods for Weight Gain

• Rice

Almost everyone has rice and almost everyone loves rice. However, experts ask you to reduce the portion of rice in your diet if you want to lose weight. Therefore, they’re a superfood for weight gain. They contain around 200 calories in each cup along with a considerable amount of fiber and some protein. Rice with veggies or daals promotes healthy weight gain. If you do not like white rice, you can go for a healthier variant – brown rice.

• Dried Fruit

Dried fruits are calorie-dense and also contain a lot of vitamins and antioxidants, all good for healthy weight gain. You can easily dry up berries, apples, and apricots and have them as healthy snacks throughout the day. Since the water content dries up, the fruit is energy-dense. Dried dates, figs, and prunes are great options too.

• Nuts

Nuts are one of the best high-calorie foods that make you gain weight. They’re easily available and you can carry them with you without any hassle. Almonds, cashews, walnuts, Brazil nuts, pumpkin seeds, sunflower seeds, flax seeds, pecans, etc. are packed with nutrients and thus, very healthy. Even though they are calorie-dense, they’re good calories since they consist of polyunsaturated fats. Add nuts and seeds to your oatmeal or you can have them just like that for a quick snack. You can also have a tablespoon of peanut butter. Check out trail mix recipes as they are the healthiest snacks to gain weight.

• Potatoes

Your weight gain diet should have potatoes in it because they contain lots of calories. They are also packed with carbs and are a good source of Vitamin K. Their starch contents facilitate energy release in the form of glucose. There are many delicious ways to cook them – French fries (preferably baked), wedges, etc. The best option however is mashed potatoes with veggies for a wholesome meal to gain weight.

• Fish

Foods with high protein content are one of the best options to gain weight. Salmon and other seafood are rich in Omega fatty acids that are essential for the heart and brain functionality. Since it contains lots of protein and calories, it is a good food to gain weight. Preferably, cook salmon or sardine at home and have it with a source of carbs.

How to Prevent Injuries When You Go Back to the Gym

When everything was shut down in March due to COVID-19, we had to work out at home with online workout classes or did the basic exercises in our rooms. It certainly wasn’t easy to stay in shape and healthy with limited space and equipment but we managed. Now that gyms are about to open again, most people just want to get back to their favorite places. It won’t be exactly like before; you will have to reserve time slots, wear a mask, sanitize often, and so on. So much time away from the gym must have affected your levels of activity in some manner. As a result, you will be more prone to injuries. With a few simple steps, you can avoid that. FITPASS is reopening soon. Access gyms and fitness centers across India to workout anywhere, anytime.

5 Tips to prevent injury as you back to the gym

• Don’t go all out

When we work out after a while, the body uses the stored energy and responds well. The first session after a while is always high-power but you might want to take it easy. Starting with the same intensity with which you were working out just before the lockdown might not be the best idea. Start with easy exercises to build your strength and endurance back again. Pushing yourself too far will lead to injuries, which will postpone fitness even further and even demotivate you. Let’s say you were lifting 15 KG dumbbells before lockdown. In this case, you might want to restart with 10 KG dumbbells.

• Never miss the warm-up

No matter what type of workout you do, a warm-up is essential. It is like revving up the car before taking it out on a cold day. 5-10 minutes if warm-up exercises open up the muscles and prepare them for difficult exercises like weight lifting. It loosens the joints and increases blood flow to the muscles. Warmed up muscles are less likely to be injured and also get less sore or stiff.

• Allow your muscles to recover

A cool-down is as important as a warm-up as it helps you to lower your heart rate and bring the breathing back to normal. Depending on the workout, you need to s[end 5-10 minutes cooling down your body. A brisk walk can also work as a cool-down after a running session.

More importantly, taking rest days between workout sessions is important, especially when you haven’t worked out for a long time. The rest day allows your muscles, nerves, bones and connective tissue to heal and grow. Yoga classes are a great way to take care of your body parts.

• Focus on technique

Working on your technique is very important even when you have been working out for a long time. A lot of injuries are caused when you’re not performing the exercise correctly or your form is incorrect. Doing exercises without weights is a good way to improve your technique. Working with a professional is a good idea if you’re new to the world of gym workouts.

• Eat well

Getting enough nutrients after a workout is indispensable. You do not have to go on a calorie-deficit diet right away because you might have been eating a little extra during the lockdown. Eat the right foods, especially protein-rich foods, to have enough energy for the workouts. Drink plenty of water and have a carb-rich meal 2 hours before your workout. A Protein-rich meal will take you a long way. Do not forget to replenish fluids after a sweaty workout session.