If working out is important, your diet is doubly so. What most fitness buffs don’t realize that their meal timings and the amount they eat — after a workout can make a difference! Experts say timings are crucial. According to a recent study by university of michigan, the fitness conscious tend to opt for food low in carbohydrates, but fitness experts say this is insufficient.

Sports nutritionist Shiny Chandran points out that one’s workout diet is essential for optimum healthy. “A pre-and-post workout diet must compromise enough nutrition to keep the person going during and after the exercise regime. A pre-work out snack ensures that one can get maximum benefit from the workout and reduces the chances of low blood sugar. Munching a few nuts or one banana is sufficient” she says.

She points out that the post workout diet must concentrate on energizing food items. “It helps in refuelling muscles and liver glycogen stores. It replaces the fluid and electrolytes lost though sweat.

Carbohydrates along with fluids are the most important nutrients for refueling. A high glycemic index carb like fruit juice or a soft drink, bread with jam, helps in refueling much faster. Combining protein with carbs ca assist in repairing muscle tear and also build new muscle proteins. Which is why porridge, soymilk, wheat products are excellent for a post workout meal” Shiny adds.

According to most diet experts, many fitness freaks despite following a diet sometimes give in to craving for fried or junk food items such as pizza, potato chips and so on. Also delaying eating after a long workout could be detrimental to health, since the muscles need food urgently to restore energy levels. Diet and fitness expert Vesna Jacob says about bingeing on unhealthy snacks after a workout: After burning about 200 to 500 calories. Some people feel that it is all right to have fried items. But they fail to understand that they are undoing the whole workout. The timings of the diet after workout will depend on the kind of goal they are aiming at. Nevertheless they must consume food or fluid within 30–45 minutes.

Pre workout:

1 banana

2 slices bread

1 cup tea or coffee or milk

Few nuts

Dry fruits (5 almonds or walnuts and 5 dates or prunes)

Click Here For a Healthy Diet Plan to Follow for People Who Workout Regularly

Post workout:

Fruit juice

Nutrition bar

Milkshake with skimmed milk

Protein drink

Bread with honey

Whole fruit like apple or pear

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Avoid:

Fried/oily food and items with artificial sweetener

Staying on an empty stomach

Take rest for better results

Problem: post workout, keeping oneself active is good but no rest can cause health problems

Solution: unwinding is a very important to relax your muscle. After a heavy workout, the body needs time to loosen up otherwise one may face muscle related problems.

Click Here to Know What to Eat Before and After Working out

Diabetic patients are always worried about choosing what they can eat and what they cannot, as they have to keep their blood sugar level under control. Many patients can not enjoy eating fruits because of their high sugar content. But fortunately, there are many fruits that a person suffering with diabetes can enjoy and can keep his blood sugar level controlled and to some extent even cure diabetes.

Foods that are rich with fiber are safe for diabetics to eat because: they lack Glycemic Index (GI) and thus they won’t affect a patient’s blood sugar level as other foods with high GI and help to cure diabetes.

What do fibers do?

In a patient, the fibers slow down the process of sugar getting absorbed in the blood stream.

How to recognize fruits that are rich with fiber?

Fiber rich foods tend to have edible skin and seeds as these parts of the fruits are highest in fiber.

Following fruits have high fiber and recommended for diabetic patients: (fiber content in brackets)

• Apple (2.3%)
• Apricots (2.1%)
• Blueberries (8.4%)
• Pears (2.1%)
• Kiwifruit (2.1%)
• Pomegranates (3.4%)

Click Here To Learn, ‘How You Can Cure Diabetes’

Also fruits that have high levels of fructose and those with high fructose to glucose ratios are said to be beneficial for a diabetic patient  and can also help to prevent diabetes. Following fruits have high fructose:

• Pears
• Apple
• Guavas
• Mangoes

All of the above fruits have a fructose to glucose ratio of greater than 2, which is considered to be very good.

“An apple a day keeps the doctor away” is very true when it comes to diabetes. Apples have added benefits. Raw apples contain high amounts of pectin which has been shown to improve glycemic control in diabetic patients, reducing insulin requirements by almost 50% in some cases.

Also, grapefruit can be beneficial for diabetics. Grapefruit can help people to lose body fat which in turn helps to reduce insulin resistance.

Click Here To Know, ‘The Secrets To Cure Diabetes’

Top medical experts were asked to suggest 5 questions that one could ask themselves and based on results can determine is he needs urgent check-up or not. If you answer ‘yes’ to any of the following questions, call your doctor NOW!

Do you sweat heavily?

People who are obese sweat heavily. Sweating heavily especially at night, indicates falling levels of testosterone. And if accompanied with irritability, depression and loss of morning potency, it is time to pause. Dr. Rajan Bhonsle, consultant in sexual medicine, explains,

“Testosterone secretion increases during adolescence and young men sweat profusely. However, during mid to late 40s, testerone levels start dropping physiologically, once again causing excessive sweating. Other causes include male hypogonadism and even the ‘male menopause’ syndrome.“

Checkup: You should urgently visit a physician or sexologist, instead of blaming it to stress. While testosterone fluctuation may not be the only cause of sweating but get yourself checked.

Click Here To Know, ‘How You Can Cure This Problem By Losing Body Fat’

Can’t drive properly at night?

How many of you blame the road or other vehicles if you are feeling uncomfortable in driving at night? Don’t blame anyone but yourself. You might just be in for an early cataract. Dr. Preetam Samant, consultant ophthalmologist, says, “Even those on the right side of 50 or 40 are risk. In your 40s, if you complain of the glare of the vehicles opposite, you might be having cataract already. The chances are higher if you have high negative power in your spectacles.” Other symptoms include seeing halos around the lights facing you or having to change your glasses many times which could be due to glaucoma.

Checkup: Cataract surgery is the best option. However, even if your tourine vision hasn’t been affected, make a trip to an ophthalmologist.

Temporary double vision?

If yes, then it could be a sign of Transient Ischaemic Attack (TIA) — or a ‘mini stroke’ — where the brain’s blood supply has been interrupted briefly. “It could also be a neuro-muscular disorder such as myasthenia gravis,” feels Dr Samant. Paralytic squint or eye palsy too could be a possibility, especially if you suffer from high BP or cholesterol.

Checkup: Double vision could signify fluctuating thyroid levels or may occur if you have sustained an injury. Consult a neurosurgeon or get MRI or CT scan done.

Feeling Breathless?

“Blame it on your body fat, age, hyper tension or undiagnosed blood pressure — your heard needs to pump harder to perform tasks, in turn making you feel breathless” states Dr Shoaib Padaria an interventional cardiologist.

Checkup: Even if your BP and ECG are normal, don’t take things lightly. 70% of heart ailment victims show normal reports initially.

Discover How a Proper Diet Can Change YOUR Life

Obesity is a disease which results in:

• High Blood Pressure
• Diabetes
• Mellitus
• Venous Edema
• Insulin Resistance

The above problems further result in various heart problems and brain strokes which sends your life into jeopardy.

Obesity is on rise; thanks to the sedentary lifestyles that include desk jobs and easy availability of fast foods which is high in calorie and fat (Now, you can even order pizza from within a game, really!). In America, which houses some of fast food giants, there is hardly any person who is slim apart from fitness enthusiasts.  The fast food culture is here to stay, like it or not. So will you lose body fat?

Diets:

Yes, diet always tops the list when it comes to losing body fat or belly fat. Here are some tips:

• Always start your meal with salads first and then proceed to main course. This way, you get all the necessary vitamins you need and it also ensures that you will consume less calorie and fat during your main course.
• Always end your meal when your stomach is 75% full.
• Never go for a crash diet. Only if you want body fat loss quickly then go for it. But let me remind you that it is harmful for your body. It will not only remove your fat but also your muscles. Instead of looking slim, you will end up looking ill looking thin person.
• Always refer to a diet guide before going on one. Do not start a diet plan which you made up. It is not advised and will harm your body.
• Always have smaller meals on certain intervals of time. You can have 5 smaller meals in one day. It will not only keep you filled for the whole day but will also not make you fat.

Click Here To Know The Best Proven Body Loss Diet. Lose Body Fat Naturally

Exercise:

Here are some tips on losing body fat by exercising.

• Walking everyday for 30 minutes is a good habit. Walk to your school, college and job. Do not use elevator and take stairs. You would not realize but such small things certainly helps. If you do not have time for walking, invest your money into a treadmill so that you can work out at time you find convenient.
• Now this is an important issue. Many people do not use proper shoes for walking or working out. Later they develop foot problems. Always walk in shoes that have cushioning effect as walking on hard surfaces can cause arthritis of the knee and hip.

Click Here To Know,‘How To Lose Body Fat Without Rigorous Exercises’

Medication:

Earlier, I did an article about how appetites suppressants were not only help you not gain weight but also damaging your stomach. There are many such medicines introduced in the market that claim to make you lose body fat instantly. Let me warn you that these medicines work but has their own side effects. People with high blood pressure or with weak hearts should strongly refrain from taking such medicines. If you have to consume, then do it under medical supervision.

If you think you are over-weight, then there is a high possibility of you having associated problems. Make sure you get evaluated for high blood pressure, high blood sugar, thyroid function or high blood cholesterol. These are important associated problems and need to be corrected immediately so that you can avoid developing a heart problem in the future. And if neglected, that sudden heart condition might just surprise you one day.

Click Here To Know,‘How You Can Lose Body Fat Without Using Harmful Medications’

What is Type 2 Diabetes?

Type 1 Diabetes occurs when our body’s immune system attacks and destroys the cells of the pancreas that produce insulin while Type 2 Diabetes is a little different. Here, a person still produces insulin but the body doesn’t respond to it normally. Glucose, whose job is to supply energy to the cells, so that our body doesn’t feel exhausted, is able to enter the cells less than normal (this is called diabetes insulin resistance).What happens then? It causes blood sugar level to rise producing more insulin and then the pancreas wear out making your body exhausted even though you have worked only for a little while. Glucose problem is also there within over-weight people who don’t have diabetes. Now you know, why you get so exhausted by running for hardly 30 seconds. So, is there a cure to diabetes? First let us know more about diabetes.

What risks are involved in Diabetes?

In Diabetic patients, there is a lack of either in the production of insulin (Type 1) or in its action (Type 2), because of which, our body loses it’s ability to utilize blood sugar and excess blood sugar is transformed into fat that leads to fat levels in the blood. Also, because of this fat, our blood vessels to the heart get blocked which reduces blood supply and creating heart problems.

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Diabetes Symptoms:

• Heart attack that includes chest pain, back pain, pain in the neck, arms or jaw.
• Indigestion
• Shortness of breath
• Sweating
• Nausea
• Light headedness

Also, in some diabetic patients, the disease is present without any symptoms and they realize it only after they go for a check-up after a recent heart attack. The lack of symptoms can fool a person into believing that he is fit and fine. So you should get checked-up on a regular basis.

Is there a cure to diabetes?

Yes, there is indeed a cure to diabetes and you can prevent diabetes by taking following precautions:

As I mentioned earlier, that you should always go to a doctor on a regular basis so, if you are diabetic, it would be revealed early and your blood sugar level can be controlled.

• Healthy Diet: The most important advice. Pay attention to what you are eating. You should always maintain a balance between your food intakes. Always have low fat, less sugar and less calorie intake items.

Click Here To Know, ‘How You Can Prevent Diabetes By Following a Healthy Diet’

• Exercise Regularly: Always workout for at least 15 minutes in a day. I am not asking for rigorous exercise, but a normal schedule that includes jogging and walking will be fine.

• Maintain Body Weight: As mentioned earlier, eat healthy, exercise regularly and your body weight will remain stable without any risk of diabetes.

• Keep blood pressure under control: Don’t take tension or worry much.

• Quick smoking of use of tobacco in any form: Your life is more important than temporary pleasure. Please refrain from smoking.

• Don’t use alcohol, if necessary, use only in moderation.

• Relaxation: Meditate and perform yoga to relax your body.

Change your life NOW! Yes, I am ready to change my life by staying healthy. Guide me.

Hey! Hey! Am I looking fine?

The most common reason people want to lose boy fat is because they want to look attractive. Admit it, who doesn’t want to attract opposite sex? Be it women or men, women mostly, both species want to look their best wherever they go. Many people think that their relation with the opposite sex would strengthen if they look fit; muscular to be precise. Gone are the days where a couple would sit together lost into each other’s eyes! I personally stopped wearing sleeve less t-shirts and shorts, just because I was over-weight. Even though people didn’t say anything but I had this thing, this small thing back in my head that people would make ‘fun’ of me being over-weight. My self esteem literally reduced by ten folds.

No, I am NOT like that!

This one thing I really hate about people which really scares me to death to gain weight again. When I am with people and if some over-weight person passes by, I get to hear all sorts of comments and how they would hate being that person. It’s happening everywhere and not just around me. People have formed this particular image of obese people in their mind about them being lazy, tired, grumpy and bad looking. Let’s break the stereotype, shall we? I was always teased at school and was assumed containing certain qualities just because I was over-weight. I denied them more than hundred times but in vain. We can lose body fat. We have the strength inside us and being over-weight we have it in abundance. I have lost weight and so can you.

Click Here To Know, ‘How You Can Lose Weight Without Rigorous Exercises and Starving Diet’

Oh, no! I have this disease, that one, that and that too!

During my over-weight years, I was always told by everyone to reduce weight to prevent certain diseases. I didn’t really pay much attention until I grew a little older and my chest, my joints started paining. Was it because of over-weight or something else? I didn’t dare to find answer and started dieting the very next day. Everyone wants to lose body fat to look better, to feel better. You might be 5 pounds over-weight or 20 pounds; just lose the excess weight. It changes the way you see the world. It changes the way people see you. By staying healthy and fit you can prevent:

• High Blood Pressure

• Cholesterol Levels

• Strokes

• Diabetes

• Heart Diseases and various other diseases. Just stay fit and feel good.

Sorry, we can’t take you.

Now is a world where your job can be even decided by your facebook profile. So yes, looks do matter during interview. As mentioned earlier, everyone has a stereotype image of obese people being unhappy, lazy and tired. Also, you wouldn’t want to wear a suit that looks like it wants to break free. You have to create a ‘positive’ first impression and that first impression is created when you step inside the cabin, that 1 meter distance between you and your interviewer and those two long minutes of silence in which your interviewer’s eyes is on ‘you’. So yes, you HAVE to look better. Also, an over-weight person gets nervous when asked to sit during an interview. Why? This is because he thinks about falling off the chair or maybe tearing his pants. This nervousness can lead to rejection.

Click Here To Know, ‘How I Aced My University Interview By Looking Fit’

Loose clothes are fashion. Yea, for thousand years to come!

I was scared; scared of buying clothes. They would never fit me and if they did, they would look tight as if my body wanted to tear them apart. So, I always went for loose clothes that I was comfortable with but they made me look odd. You might have a closet full of garments but you can wear them. Why? It’s just because you have turned over-weight. It certainly would drain your self-esteem and depress you thinking about the awesome clothes you can’t wear just because you are obese. Reduce you weight and then you can wear whatever you want. Now, I love shopping.

No! I am only a single person.

Did you know that while travelling by airplane, they can charge you for two persons if you are not able to fit on one chair? What is this now; some kind of punishment for obese people?

Did I waste my money again?

I bought countless weight-loss products with a hope that at least one of them would reduce my weight and make me fit for the world. But later I realized that with each purchase, I wasted my money. Days passed by, I gave up my hope. But then one day my friend introduced me to a product and as I had already wasted so much money, I refused to buy it. But he was so confident that he bought it and gifted me. Believe it or not, I lost 6 Kilos in one single month. No exercise, no starving diet and still I lost. At last some product did work for me. I was starting to think that I have some abnormal obese problem. I have researched on products so much, that now I advice people on weight loss issues.

Click Here To Know, ‘How I Never Wasted My Money on Weight Loss Products Again and Found The Product That Worked For Me’