Sometimes you find yourselves in odd situations, even when trying several diet and exercise still you can’t lose weight. If you are worried about those extra pounds you have piled on, here are some tips that may aid to your get rid of that extra kilos.

Apart from exercise and healthy diet here are natural remedies that will help you to reach your ultimate goal.

1. Cinamon – Cinamon has a number of medicinal properties; some studies have found that it has antimicrobial and antiparasitic effects. It also contains antioxidants and when taken with warm water or with warm water and lemon, it helps burn fat.
2. Lemon and honey – Both honey and lemon have their own individual health benefits, when combined together they not only help in weight management but also cleanses your system and burns unnecessary fats. While lemon helps in fat oxidation, honey lowers cholesterol.
3. Aloe Vera juice –  Medicinal properties of aloe vera have been in use for thousands of years. The properties of the natural product make it one of the most useful and magical ingredients for health care. When it comes to weight loss, it works wonders. It increases your metabolism rate, reduces inflammatory responses within the body which accelerates weight loss.
4. Curry leaves – Curry leaves cuts cholesterol level in the body and boosts digestion process which triggers weight loss. It also has the ability to cleanse the harmful toxins present in the body and decreases the abnormal body fats.
5. Garlic – Garlic is rich in allicin which reduces inflammation and offers antioxidant benefits. It limits the dangerous visceral fat, which forms around different body parts. Its natural anti-obesity properties can help to get rid of those extra fats. It is more helpful when taken raw (Empty stomach) or one can take it raw with honey.

 

Why sugar per se doesn’t make you fat

There are only 2 things that every diet expert in the world seems to agree on (and we
know everyone is a diet expert these days).

1. Vegetables are good.
2. Sugar is bad.

But things aren’t so black and white if we let the light of science shine on sugar. Will
sugar make you fat? It depends on your diet.

Specifically, sugar’s effect on your body composition depends on if your diet has
a predefined set of macros that you stick to every day or if you just eat until you’re full.

All-you-can-eat sugar
If you eat until you’re full (ad libitum, as researchers call it), and you start adding sugar
to your coffee, your oatmeal, and your protein shakes, you are most likely going to gain
weight (or lose less weight, if you’re in an energy deficit).

The reason is simple. Sugar scores very low on the satiety index. This means it doesn’t
fill you up much relative to how much energy you consume. So if you add sugar to a
meal, you won’t eat much less of it. In fact, you may eat more of it because it’s tastier
(higher palatability, as lab coats say). Adding sugar to your meals will thus generally
increase your energy intake.

And since your body follows the laws of physics, specifically the laws of
thermodynamics, what happens to your weight depends on your body’s energy balance.
You gain weight in an energy surplus because energy will be stored. You lose weight in
an energy deficit, because your body will have to oxidize AKA burn bodily tissue to get
enough energy.

Sugar tracking
Ok, so far so obvious. But what we really want to know is this. Is table sugar AKA
sucrose (50% glucose, 50% fructose) more fattening than starches like rice or oatmeal
when you consume the same number of calories?

In a 6-month study of 390 participants, one group ate a diet high in complex carbs and
another group ate a diet high in simple carbs. Both diets had the same total
carbohydrate and energy intake. There were no differences in fat loss or muscle

retention. The diets were also identical in their effects on blood lipids, an important
marker of your cardiovascular (heart) health.

While it is easy to classify simple carbs as bad and complex carbs as good, the
distinction between simple and complex carbs is in fact completely arbitrary. It is merely
a medical tradition that we call carbohydrates with 3 or more sugars ‘complex carbs’
and we call carbohydrates with 1 or 2 sugars ‘simple carbs’.

In support of these findings, other studies have found that diets containing different
amounts of sugar resulted in the same body composition changes [2].

In a different kind of study, replacing part of a diet’s complex carbs by simple carbs did
not result in any changes in body composition.

A recent meta-review of the literature on the effects of fructose, ‘fruit sugar’, on body
weight concluded that substituting fructose for other iso-caloric carbs does not cause
weight gain. That’s right: it’s a myth that fructose is more fattening, calorie per calorie,
than other carbs, at least within practical settings when you’re not consuming well over
a hundred grams of pure fructose.

So as long as you track your macros, having sugar in your diet is in itself not bad for
your physique.

What about blood sugar?
It is a myth that table sugar causes a massive blood sugar spike followed by a complete
crash. The effect of food on your blood sugar is measured by the glycemic index (GI).
Table sugar, due to its 50% fructose content, has a GI of ~68, which is a ‘medium’ effect
on blood sugar. Table sugar actually has a lower GI than whole-wheat bread, which has
a GI of ~71.

Table sugar also has a lower insulin index than bread. (The exact values differ per
publication, but the trend is consistent.)

What about health?
Before you go tell everyone it’s ok to stuff yourself with candy, sugar does contain
empty calories. Vegetables have more fiber, micronutrients, and phytochemicals. So
your health certainly won’t thrive on a diet of nothing but processed crap.

However, in the context of an overall healthy diet, some sugar consumption won’t have
much of an effect on your health as a lean strength trainee, because your blood sugar
control and health, in general, should already be excellent. A meta-analysis and
systematic review found that the effects of the glycemic index on health markers are
dependent on the health markers’ initial values.

Low glycemic load diets are good for your health if you’re initially unhealthy, notably obese or diabetic, but in healthy populations, there was no effect. This is an example of a ceiling effect. You can’t fix what isn’t broken, so if you’re already healthy, eating ‘healthy’ foods at some point stops making you even healthier. If you’re lean, watch your diet and are physically active, it’s safe to say you belong in the healthy category and the glycemic load of your diet has no considerable effect on your health.

Case in point, there are many cultures in tropical climates thriving on diets of up to 90%
carbohydrates [2, 3]. And we’re not talking oatmeal and broccoli here. These cultures
rely on sugary fruits. For example, honey is the favorite food of the Hadza from
Tanzania.

Evolution has made sure our bodies can deal with sugar because it is found in many of
the world’s most nutritious foods: fruits. Fruit is, in fact, one of the foods humans have
consumed for the longest period of our genetic existence. Fruit has been stapled in
human diet ever since we were still monkeys living in the jungle [2]. And glucose is
literally in our blood.

Conclusion
In the context of an overall healthy diet with calorie-restriction, sugar won’t make you fat
or unhealthy. This may sound too good to be true, but sometimes you can literally have

your cake and eat it too. You can get shredded without limiting yourself to rice as your
only carb source. Eating sugar won’t make your six-pack fade away into a tumorous gut
if you watch your calories. And you certainly shouldn’t avoid eating fruit or dairy
because too much fructose or lactose will make you fat. That’s exactly the kind of
prescience that drives people into following obsessive and monotone diets that aren’t
healthy in psychological or nutritional terms.

 

When’s The Best Time to Exercise?

A: The best time of day to exercise is the time that works best for you. Studies go back and forth on this topic and there are benefits in exercising in the morning and later in the day. Ultimately, it comes down to personal preference and lifestyle. Choose a time that helps you make exercise a regular and consistent part of your routine. Here’s why:

It’s all about finding your rhythm.
Ever wonder why some of us are morning people while others are not? This has quite a bit to do with your body’s internal clock or your circadian rhythms. Circadian rhythms are a daily cycle of sleep and wake cycles. It’s this cycle that regulates physical, mental, and behavioral changes within a 24-hour period. Body temperature, blood pressure, and metabolism are some of the physiological processes that can be affected by your body’s internal clock. These rhythms respond to changes in the environment and can be set and reset. The changes in the environment that can have an effect on circadian rhythms include lightness and darkness, temperatures within the environment, artificial light, the use of an alarm clock to wake, the timing of meals, and time of day you exercise. Your personal clock can affect what time of day you prefer to exercise. So, are you a morning person or a night owl?

If you’re a morning person…
It’s a no brainer: You should workout in the AM. Research suggests that those who exercise in the morning tend to be more consistent with their exercise routine. The idea is you’ll get your workout in before any other events or distractions of the day interfere, thus setting yourself up for success. People who exercise earlier in the day generally find they can manage their time better and they feel more energized throughout the day. If you do exercise in the morning, make sure to give yourself a little extra warm-up time to get your body temperature elevated and your muscles warm. Some people have trouble exercising in the morning because of dizziness, fatigue, or lightheadedness experienced when working out on an empty stomach. If that happens to you, try having a small snack, such as a banana or a serving of low-fat yogurt, prior to exercise.

If you’re a night owl…
Afternoon or evening exercise can be the perfect way to unwind. Some people find that afternoon or evening workouts are more productive and help relieve some of the stresses of the day. For others, an exercise in the morning doesn’t feel good because, when you wake up, your muscles may feel tight and your blood sugars may be low. Afternoon or evening workouts may just seem that much better because you are more alert, your body temperature is naturally elevated, and your muscles are warm and flexible. You also have the added benefit of having had the opportunity to get some food in your system which can help you feel more energized during your workout.

Whether you exercise for weight loss, stress relief, or one of the many other health benefits, it is important to be consistent. Schedule that time for exercise based on what works best for you — morning, noon, or afternoon. Your body’s internal clock will reset itself and your sleep habits and changes to meal times will either fall into place or can be adjusted based on when you decide to work up a sweat!

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