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Fats have highest number of calories. 1gm of fat is equal to 9 calories. Fats are of two types: 1. Saturated fats 2. Unsaturated fats  1. Saturated fats are the worst fat. These fats are very dangerous for health. These fats are responsible for blocked nerves. These fats should be consumed in a limit. Over dosing these fats for longer period can harm your heart. Saturated fats can be consumed only about 18-20gms in a day not more than that. Saturate fats can be found in whole milk, leg piece of chicken, eggs, oils, red meat,etc. You should control your saturated fat. 2. Unsaturated fats are the healthy fats. These fats should be consumed daily in a moderate number according to your calories. These fats can reduce the risk of heart attack, blockage, heart failure. These fats can be found in nuts, almonds, peanuts, flex seed. So you should consume more healthy fats. #WATCH OUT YOUR FAT INTAKE#

Its all about calories. So, here is how to find out your maintenance calories. Without the knowledge of calories you cant achieve your goal. Maintenance calories are the calories which are required to your body to function properly. If your maintenance calories goes high than you gain fat. Maintenance calories can be different to one another. These calories depends upon your height,age,and overall day activity. Less activity means less calories. Highly active means high calories. To find out your maintenance calories check on the link h ttps://www.freedieting.com/calorie-calculator The peanut butter are very helpful for reaching your goals due to high in protein. The one best in segment is given below.👇 BUY PINTOLA PEANUT BUTTER

The real truth about fat is that fat doesn't make you fat. Yes its true. The only thing that make you fat is your calories and carbohydrates. If you eat hell lot more calories than your maintenance calories than you definitely gain fat. No matter how lower your fat intake is, you will gain weight. If you eat lot more carbohydrates with excess of calories than also you will increase weight. Carbohydrates are the primary source of energy and if you eat lot more carbs than body will store it as a fat. There are two types of carbohydrates. 1. Healthy carbs means complex carbs which can be found on whole wheat, brown bread, brown rice are the best one. You should always consume complex carbs. 2.Simple carbohydrates should be avoided completely. These carbohydrates are very bad for your health. These carbohydrates release instant energy which body cant use and store it as a fat. Diet is the key. Mind it!!!

Fat loss is totally different from muscle building. Some of the tips and differences between them are: 1. If you want to lose fat than u must have to be on calorie deficit mode which means you have to consume less calories than your maintenance calories. 2. While, in muscle building you have to consume more calories than your maintenance calories. 3. Cut down your carbohydrates if you want to lose fat. 4. Increase your carbohydrates uf you want to build muscles. 5. Moderate protein intake is must in fat loss. 6. High protein diet is must for muscle building. 

Its very important to measure your calorie expenditure while working out like cardio. However, every person have its own level of expenditure perfoming the same exercises but if we take roughly than, 1. 1000 steps of brisk walk can burn upto 40 calories. 2. 10 min jogging can burn up to 100 calories. 3. 10 min skiiping rope can burn upto 130 calories. In this scenario jumping rope is better than walking and jogging. However, all data can very according to weight, age. Chose wisely.

Most common question in today's life- how to lose fat? The answer to the question is that fat loss is very simple. 1. Firstly, count down your full day calorie intake using any app or google it, the one which i use is myfitnesspal app. 2. Secondly, cut down your sugar intake. 3. After that, cut down your simple carbohydrates and switch do complex carbohydrates. 4. Start brisk walk of about 30 minutes daily. 5. If possible start weight training it will do the magic for you. 6. Also cut down your calorie intake 100 or 200 calorie every week. Follow these simple rules and you will definitely see the difference in you. Thank you.

Stretch the Office Stress Away Are you one of the many individuals who is sitting at a desk staring at computer monitors all day? Do you leave the office at night feeling stiff and tired? Are you aware that sitting is the new smoking?! Sitting at a desk all day does an have an effect on your body, and we want to help combat that. Below is a stretching routine you can do to help eliminate some of the stiffness you may be feeling after a hard day’s work. Perform each stretch three times , gently easing into the stretch. Slowly go as far as you can without causing discomfort or pain. Be careful not to go beyond your limit and avoid bouncing up and down or jerky movements. Hold each stretch for up to 10 seconds . Be sure to breathe normally, do not hold your breath. Back Legs Hips Arms & Neck

Grocery shopping is something we all have to do to make sure food gets on the table – but sometimes those Coco Pebbles or fruit snacks and just look so good, it’s hard not to put them in the cart. Creating healthy habits is hard, but they start at the grocery store. Here are five tips to help you make healthier choices! Plan your meals . Make a list of all of the meals you are going to have that week – from breakfast to lunch and dinner to snacks, and then break it down by ingredient. Planning these out will help you stay on track nutritionally and financially. Create a grocery list to go along with your meals . Once you’ve figured out what ingredients you already have, write the rest down on a list, and try your best to stick to what’s on that list. Trust us your wallet will thank you. Only go to the grocery store on a full stomach.  Okay, this should be a given, but I know I don’t always do this. But if you eat something to hold you

Eggs are the source of protein and fat. White eggs contain protein and yellow part contain saturated fat.  1egg white =4g of protein In one day 24 white eggs can be consumed but depends on intermediate and advance level.  Advance level can have 6-6-6-6 white eggs in day if he does not take chicken or fish or protein Intermediate or beginner can have 6white eggs a day.  Eggs can be taken at the interval of 2 to 3 hrs. 

Figure out BMR (Bessel metabolic rate)  On the basis of age, height, weight from Google maintenance calories can be calculated.  1500 calories diet plan Breakfast 4-5 eggs white 1 egg=20cal 100g veggie 150cal. Green tea   Total 250cal  10o clock 2-3 table spoon of curd 65 Cal.  12 o clock 1 small sweet potato add salt and pepper as per taste 200cal 2 o' clock Roti 120cal. 100g Kaddi  475 Cal.  100g salid 100cal Dal 250cal Water 4o'clock Complex carb and green tea 30-50gm white rice 100-125 calorie Green tea 7o clock Chicken/fish baked 2/3 pieces Salid/Dal  250cal

You’ve got a jam-packed day, but you’ve made it a point to carve out time to workout. So you rush over to the gym, but you only have 20 minutes. Now what do you do? The easiest option — hop on the treadmill. But is that the best option? Should you run for the short time you have? Or would it serve you better to head to the weight rack? Which is more effective for a short workout — cardio or strength? If you know you’re going to be pressed for time, it’s best to walk into the gym knowing what you’re going to do. “You definitely want to plan the program out ahead of time to get the most out of the limited time you have,” says  Noam Tamir , a certified strength and conditioning specialist, owner and head trainer at  TS Fitness in New York City. This way you won’t waste time moseying around, and before you know it, you have less than 10 minutes to work out. PROS AND CONS OF A CARDIO WORKOUT Lots of people

Setting goals for yourself is an important part of every fitness journey. Whether you’ve achieved a number on the scale, a number on the weight bench or a number of miles run, keeping track of those big milestones is crucial to   staying motivated. But what’s the best way to treat yourself after achieving a milestone? We definitely do  not  recommend going out and ordering the biggest milkshake you can find! Instead, below are some of our favorite (healthy) ways to celebrate your successes, both big and small. Schedule A Spa Day You’ve worked your muscles hard—now let them relax! A rejuvenating spa day is the perfect guilt-free way to treat yourself, and will leave you refreshed and ready to crush your next goal! Don’t have time for an entire day? Scheduling an extra-long massage is a great way to meet in the middle of time constraints and indulgence, and will provide your muscles   with the detox they need to bounce back even for your next training session. Take a (Hea

3 Ways To Stay Motivated During Your Workout   We’re all tempted to cheat on our workout at times—whether you’re talking yourself out of doing that last set, debating if you   really  need to do cardio today, or convincing yourself to not do leg day you can walk tomorrow ,  experiencing a lack of motivation  in  the gym can be just as detrimental as experiencing it before you get there. We believe that the only workout hurdles that test us are the ones we jump over, so we’ve compiled a list of ways to stay invested during your  entire  workout. You’ve got this! Make it a friendly competition. Even if you don’t have a competitive nature, having to push your efforts in relation to someone else can be a motivator. Whether it’s the stranger running on the treadmill next to you or a dedicated workout partner that’s a little bit closer to where you want to be, letting someone else’s motivation rub off on you will help you push yourself farther, keep going longer and stop you

There are two ways to reduce your calories.   First one is by doing exercise and other by reducing calories from your diet There are two types of exercises which are cardio exercise and strentst training. Cardio burns less calories than strength training. Cardio can burn calories only when you are doing the exercise but in the case of strength training calories burn throught the day because of breakdown of muscle tissue. Our body continuously burn calories to repair that muscle. So strength training is better than cardio. This does not means that you shouldn't do cardio. Everyone should do cardio but in moderate way. Twice a week cardio is enough to strengthen your 💓 heart. But strength training should be done at least 4 times a week. So go for it and give some work to your muscles.

You should know about the calories. Some basic information i want to share you. Calories consists of macro nutrients which are protein,fats,carbohydrates. 1gram of protein=4 calories 1gram of carbohydrates=4 calories 1gram of fats =9 calories These are the basics of calories. So make sure you consume less fats so that your calories reduced. Comment for any queries...

The first step to your life is to manage your calorie intake and also check out your calories output. count down your daily calories intake by googling it. This is the first step to your fat loss journey. After that check out your maintenance calorie. Once you have found out your maintenance calorie, your half work is completed. You must have to eat 100-200 less calorie from your maintenance calorie. You can see the results after few weeks. Just be patience and do your work. You can find your maintenance calories with the help of an app called myfitnesspal. Do check out. Do post your queries in the comment section. www.myfitnesspal.com        

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