Sugar is something we often eat in many foods, from desserts to drinks. While a little bit of sugar can be fine, having too much can be harmful to your health, particularly if you’re trying to shed some extra pounds. When you consume excess sugar, it can make losing weight more challenging because it adds extra calories without filling you up, leading to overeating.

This blog will look into how sugar fits into your daily diet and why it can be a roadblock to weight loss. We’ll also share some straightforward tips on how to cut down on sugar in your meals and snacks. This makes it easier for you to reach your weight loss goals.

 Understanding Sugar and Its Impact on the Body

Sugar is found in different forms in our diet. There’s natural sugar, like the kind you get from fruits, and added sugar, which is often found in processed foods like candy and soda. Natural sugars are usually better for you because they come with other nutrients, but having too much sugar, whether natural or added, can still be a problem.

When you eat sugar, your body turns it into glucose, which gives you energy. But if you eat more sugar than your body needs for energy, the extra glucose gets stored as fat. This can lead to weight gain over time, making it harder to maintain a healthy weight.

The Link Between Sugar and Weight Gain

High sugar intake is strongly linked to weight gain. When you consume too much sugar, especially from sugary drinks and snacks, it can lead to an increase in calorie intake without making you feel full. This often results in overeating. Additionally, sugar can trigger cravings, making it harder to resist unhealthy foods. Over time, this pattern can make weight loss difficult and even contribute to other health issues like diabetes.

Strategies to Reduce Sugar Intake

Cutting back on sugar is really important if you want to lose weight effectively. Here are a few easy ways to do it:

1. Read Labels and Be Aware of Hidden Sugar

A lot of packaged foods have sugars that you might not even realise are there. To avoid eating too much, make it a habit to read the labels on foods so you know exactly what you’re eating.

2. Replace Sugary Snacks with Healthier Options

 Instead of reaching for candy or cookies when you want a snack, try something healthier like fruits, nuts, or yoghourt. These options still satisfy your sweet tooth but without all the extra sugar.

3. Gradually Cut Down on Sugar in Drinks and Desserts

If you usually add sugar to your coffee, tea, or enjoy sugary desserts, try using a little less sugar each time. As you gradually reduce the amount, your taste buds will start to get used to it, and soon you won’t crave as much sugar.

Conclusion

Reducing sugar intake is an important step in achieving and maintaining weight loss. By being mindful of the types of sugar you consume and making small changes to your diet, you can make a big difference in your health. 

Whether you’re on a weight loss journey or simply trying to eat healthier, these strategies can help you reach your goals. And if you’re looking for a place to stay active and support your fitness goals, consider joining Nitro Gym in Al Barsha & DSO to keep yourself on track.

Healthy snacking is an essential part of a balanced diet. It helps you stay energized throughout the day and prevents overeating during meals. Choosing snacks under 100 calories can be a game-changer, especially if you’re aiming to manage your weight. This blog will explore the benefits of low-calorie snacks and provide a list of 20 options that are both delicious and nutritious.

Why Choose Snacks Under 100 Calories?

Selecting snacks that are under 100 calories is a smart choice for several reasons:

• Helps Manage Weight: Low-calorie snacks are a great way to satisfy your hunger without adding too many extra calories. This makes it easier to maintain or lose weight.
• Keeps Hunger at Bay: These snacks help you stay full between meals, reducing the temptation to overeat when it’s time to eat.
• Increase Energy Levels: Light snacks provide a quick energy boost without the heaviness that often comes with more calorie-dense foods.

List of 20 Healthy Snacks

Here are 20 healthy snacks, each under 100 calories:

1. Apple Slices with Peanut Butter: A few apple slices with a teaspoon of peanut butter provide a satisfying mix of fibre and protein.
2. Greek Yoghurt with Honey: A small serving of Greek yoghurt with a spoon of honey is both creamy and sweet.
3. Almonds: About 14 almonds are a perfect snack, rich in healthy fats and protein.
4. Carrot Sticks with Hummus: Dip a handful of carrot sticks in hummus for a crunchy and filling snack.
5. Cucumber Slices with Cottage Cheese: A few slices of cucumber topped with a spoonful of cottage cheese offer a refreshing and low-calorie option.
6. Strawberries: One cup of strawberries is naturally sweet and full of vitamin C.
7. Air-Popped Popcorn: Three cups of air-popped popcorn is light, airy, and satisfying.
8. Hard-Boiled Egg: A single hard-boiled egg is a protein-packed snack that keeps you full longer.
9. Rice Cakes with Avocado: Spread a thin layer of avocado on a rice cake for a crunchy and creamy snack.
10. Grapes: A small bunch of grapes is easy to eat on the go and provides natural sugars for energy.
11. Celery Sticks with Almond Butter: Celery sticks with a teaspoon of almond butter are both crunchy and satisfying.
12. Blueberries: One cup of blueberries is rich in antioxidants and has a sweet-tart flavour.
13. Cherry Tomatoes with Mozzarella: A handful of cherry tomatoes with a small piece of mozzarella cheese is a tasty, Italian-inspired snack.
14. Baby Carrots: A small serving of baby carrots is crunchy, sweet, and full of fibre.
15. Pineapple Chunks: A cup of pineapple chunks offers a tropical taste and a good source of vitamin C.
16. Zucchini Chips: Baked zucchini chips are a low-calorie alternative to regular chips.
17. Orange Slices: One medium orange is refreshing, juicy, and a great source of vitamin C.
18. Dried Apricots: A few dried apricots provide natural sweetness and are rich in fibre.
19. Cherry Tomatoes: A cup of cherry tomatoes is a hydrating and low-calorie snack.
20. Edamame: Half a cup of steamed edamame offers a good amount of protein and fibre.

Tips for Healthy Snacking

• Choose Whole, Unprocessed Foods: Whole foods like fruits, vegetables, and nuts are packed with nutrients and keep you full longer.
• Pay Attention to Portion Sizes: Even healthy snacks can add up if you’re not mindful of portion sizes.
• Plan and Prep Snacks Ahead of Time: Having healthy snacks prepared and ready to go makes it easier to stick to your health goals.

Conclusion

Incorporating snacks under 100 calories into your diet can help you maintain your energy levels and manage your weight more effectively. 

Remember to choose snacks that are whole, unprocessed, and rich in nutrients. By keeping your snacks healthy and low-calorie, you’ll be more likely to stay on track with your fitness goals, whether you’re at home or hitting the Nitro Gym in DSO & Al Barsha.

Stress is something everyone experiences, and it affects both our mind and body. One way stress impacts us is through our weight. Understanding how stress can make it harder to lose weight and finding ways to handle it can help you reach your health goals more easily. 

The trainers at Nitro Gym in Al Barsha & DSO are known for their expertise and dedication to fitness. They provide personalized workout plans and diet charts and guidance to help clients achieve their fitness goals.

• Hormonal Changes

When you’re stressed, your body produces a hormone called cortisol. This hormone helps your body deal with stress by preparing you for a “fight or flight” response. However, high levels of cortisol can make you feel hungrier and crave unhealthy foods like sweets and fatty snacks. This can make it difficult to maintain a healthy diet.

• Emotional Eating

Stress can make you turn to food for comfort, a habit known as emotional eating. When you’re feeling stressed, you might eat more than you need or choose unhealthy foods. This can make it harder to lose weight because you’re consuming extra calories that your body doesn’t need.

• Sleep Disruption

Stress often affects how well you sleep. When you don’t get enough quality sleep, it can mess up the hormones that control your hunger. This means you might feel hungrier than usual and end up eating more, which can lead to weight gain.

• Metabolic Changes

If you’re stressed for a long time, it can slow down your metabolism. Metabolism is the process by which your body burns calories. A slower metabolism means your body burns fewer calories at rest, making it more difficult to lose weight.

• Decreased Physical Activity

High levels of stress can make you feel tired and less motivated to exercise. When you’re too fatigued to stay active, you’re not burning as many calories, which can make weight loss harder. Regular exercise is important for maintaining a healthy weight, but stress can get in the way of staying active.

Strategies to Manage Stress and Support Weight Loss

Mindfulness and Meditation

Practicing mindfulness and meditation can help you relax and manage stress better. These practices involve focusing on the present moment and letting go of worries. Even just a few minutes a day can make you feel calmer and more in control.

Regular Physical Activity

Exercise is a great way to relieve stress naturally. When you exercise, your body releases endorphins, which are hormones that make you feel good. Exercise also helps lower cortisol levels. Aim for at least 30 minutes of moderate exercise most days of the week to keep stress in check and support weight loss.

Healthy Eating Habits

Eating a balanced diet can help you manage stress and lose weight. Focus on fruits, vegetables, lean proteins, and whole grains. Avoid using food as a way to cope with stress. Instead, practice mindful eating by paying attention to when you’re hungry and when you’re full.

Adequate Sleep

Getting enough sleep is crucial for managing stress and maintaining a healthy weight. Aim for 7-9 hours of sleep each night. Create a calming bedtime routine, avoid screens before bed, and make your sleep environment comfortable and quiet to improve your sleep quality.

Time Management and Organization

Managing your time well can reduce stress by helping you feel more in control of your day. Use planners, to-do lists, and apps to organize your tasks. This can help you avoid feeling overwhelmed and keep your stress levels down.

Social Support

Talking to friends, family, or support groups can help reduce stress. Sharing your feelings and challenges with others can make you feel less alone and more supported. Social connections are important for emotional health and can help you stay motivated on your weight loss journey.

Professional Help

If stress becomes too much to handle, consider talking to a mental health professional. Therapists and counselors can provide strategies to manage stress and address any deeper issues that might be affecting you. Seeking professional help is a strong step toward better mental health.

Relaxation Techniques

Incorporate relaxation techniques into your daily routine to help manage stress. Deep breathing exercises, progressive muscle relaxation, and yoga are all effective ways to relax and reduce stress. These practices can help you stay calm and focused, making it easier to stick to your weight loss goals.

Conclusion

Understanding how stress affects weight loss is really important when you’re trying to manage your weight effectively. When you’re stressed, your body can react in ways that make it harder to lose weight, like increasing cravings for unhealthy foods or disrupting your sleep.

To help counteract these effects, it’s important to use strategies that manage stress, like mindfulness or exercise. Making smart choices about what you eat and making sure you get enough sleep are also important.

Remember, reducing stress and managing your weight is a process that takes time. By taking small steps consistently, you can make big improvements in both your mental and physical health over time.

Finding time to cook a healthy dinner can be hard, but it doesn’t have to be. Here are ten quick and easy dinner recipes you can make in under 30 minutes. And if you’re looking to pair your healthy eating with a great workout, check out Nitro Gym in DSO and Al Barsha.

1. Grilled Chicken and Veggie Skewers

• Ingredients: Chicken breast, bell peppers, zucchini, cherry tomatoes, olive oil, salt, pepper, garlic powder, Italian seasoning.
• Instructions: Cut the chicken and veggies into bite-sized pieces. Toss them with olive oil and seasonings. Thread them onto skewers and grill for 10-15 minutes, turning occasionally.

2. Shrimp Stir-Fry

• Ingredients: Shrimp, mixed vegetables (like broccoli, carrots, snap peas), soy sauce, garlic, ginger, olive oil.
• Instructions: Saute garlic and ginger in olive oil. Add shrimp and cook until pink. Remove the shrimp, stir-fry the veggies until tender, then add the shrimp back. Toss with soy sauce.

3. Chickpea and Spinach Curry

• Ingredients: Chickpeas, spinach, onion, garlic, ginger, curry powder, coconut milk, olive oil.
• Instructions: Saute onion, garlic, and ginger in olive oil. Add curry powder and cook for a minute. Stir in chickpeas and coconut milk, simmer for 10 minutes. Add spinach and cook until wilted.

4. Greek Yogurt Chicken Salad

• Ingredients: Cooked chicken breast, Greek yogurt, celery, grapes, almonds, lemon juice, salt, pepper.
• Instructions: Shred chicken and mix with Greek yogurt, diced celery, halved grapes, chopped almonds, lemon juice, salt, and pepper. Serve in lettuce wraps or on whole-grain bread.

5. Egg Fried Rice with Vegetables

• Ingredients: Brown rice, eggs, mixed vegetables (like peas, carrots, corn), soy sauce, garlic, green onions, olive oil.
• Instructions: Saute garlic in olive oil. Add cooked rice and vegetables, stir-fry for a few minutes. Push to the side, scramble eggs in the pan, then mix everything together. Add soy sauce and chopped green onions.

6. Chickpea Salad Wraps

• Ingredients: Chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, lemon juice, olive oil, salt, pepper, whole wheat wraps.
• Instructions: Mash chickpeas slightly, mix with diced cucumber, halved cherry tomatoes, chopped red onion, and crumbled feta. Dress with lemon juice, olive oil, salt, and pepper. Spoon into whole wheat wraps.

7. Vegetable Tacos

• Ingredients: Mixed vegetables (like bell peppers, zucchini, corn), black beans, taco seasoning, olive oil, corn tortillas, avocado, salsa.
• Instructions: Sauté mixed vegetables in olive oil, add black beans and taco seasoning. Spoon into warmed corn tortillas and top with sliced avocado and salsa.

8. Tuna and Avocado Salad

• Ingredients: Canned tuna, avocado, cucumber, red onion, lime juice, cilantro, salt, pepper.
• Instructions: Mix drained tuna with diced avocado, chopped cucumber, and red onion. Dress with lime juice, chopped cilantro, salt, and pepper.

9. Broccoli and Chicken Stir-Fry

• Ingredients: Chicken breast, broccoli, soy sauce, honey, garlic, ginger, olive oil.
• Instructions: Sauté garlic and ginger in olive oil. Add sliced chicken and cook until browned. Add broccoli and stir-fry until tender. Mix soy sauce and honey, pour over chicken and broccoli, toss to coat.

10. Cauliflower Fried Rice

• Ingredients: Cauliflower rice, peas, carrots, green onions, eggs, soy sauce, garlic, ginger, olive oil.
• Instructions: Sauté garlic and ginger in olive oil. Add cauliflower rice, peas, and carrots, stir-fry until tender. Push to the side, scramble eggs in the pan, then mix everything together. Add soy sauce and chopped green onions.

Extra Tips for Quick, Healthy Dinners

1. Prep Ahead: Chop veggies, marinate proteins, or cook grains in advance to save time.
2. One-Pan Meals: Minimize cleanup with recipes that use only one pan.
3. Frozen Veggies: They’re just as nutritious as fresh and can save you prep time.
4. Simple Seasonings: Use herbs, spices, and citrus to add flavor quickly without extra calories.

Eating healthy doesn’t have to be time-consuming. With these quick and easy recipes, you can enjoy nutritious meals without spending hours in the kitchen. Pair your healthy dinners with a great workout at Nitro Gym in DSO and Al Barsha to stay fit and energized. Enjoy your meals and stay healthy!

Fuel Your Workouts with the Seasons

At Nitro Gym in Al Barsha and Dubai Silicon Oasis (DSO), we believe that proper nutrition is very important just like your workout routine. Eating with the seasons means taking in fruits and veggies when they are naturally ready to take in. This approach improves your overall health and also strengthens your workouts more effectively. Let’s find out what are the benefits of seasonal nutrition and how it can increase your performance at the gym.

Why Eat Seasonally for Better Workouts?

Peak Nutrition

Seasonal produce is packed with essential vitamins and minerals that your body needs for best performance. Fresh, in-season fruits and vegetables have higher nutrient levels, which can help improve your energy levels and recovery times. For example, summer berries are rich in antioxidants that aid muscle repair.

Top Flavor and Satisfaction

When produce is in season, it’s at its most flavorful. Enjoying delicious, nutrient-dense foods can make your meal preparation more enjoyable and help you stick to a healthy eating plan. A ripe, juicy peach in summer or a crisp apple in fall can be a refreshing post-workout snack.

Cost-Effective

Seasonal foods are usually more affordable because they are more abundant. This means you can supplement your body with high-quality nutrients without spending much. Fresh, affordable produce can make it easier to maintain a balanced diet that supports your fitness goals.

Environmental Benefits

Eating seasonally reduces the need for long-distance transportation and much storage, which cuts down on carbon emissions. By choosing local, in-season produce, you’re also supporting acccetable farming practices that are better for the environment.

Supporting Local Farmers

Purchasing seasonal produce from local farmers markets supports your community. This makes sure you get the freshest and most responsibly grown food, which in turn supports your health and fitness routine. 

How to Incorporate Seasonal Eating into Your Fitness Routine

Know What’s in Season

 Familiarize yourself with the seasonal produce available in your area. Here’s a quick guide to some seasonal options:

• Spring: Asparagus, peas, strawberries.
• Summer: Tomatoes, cucumbers, berries, peaches.
• Fall: Pumpkins, apples, carrots, Brussels sprouts.
• Winter: Kale, leeks, oranges, sweet potatoes.

Shop at Farmers’ Markets

Farmers’ markets are a fantastic way of fresh, seasonal produce. Also, you can speak directly with farmers to learn more about the best seasonal foods for your diet.

Join a CSA

Community Supported Agriculture (CSA) programs deliver boxes of fresh, seasonal produce directly to you. This makes it easy to have a variety of nutritious foods on hand to improve your workouts.

Grow Your Own

If you have space, consider growing your own seasonal produce. This confirms a steady supply of fresh fruits and vegetables and gives you a deeper connection to your food.

Adjust Your Meal Preparation 

Incorporate seasonal ingredients into your meal prep. This keeps your diet varied and exciting, while also maximizing the nutritional benefits of each season. Try a summer salad with fresh tomatoes and cucumbers, or a hearty winter stew with kale and sweet potatoes.

Tips for Seasonal Eating and Fitness

• Plan Ahead: Use seasonal produce in your meal planning to make the most of their nutritional benefits.
• Preserve Extras: Freeze, can, or dry surplus seasonal fruits and vegetables to enjoy them year-round.
• Experiment with Recipes: Try new recipes that highlight seasonal produce. This can make your meals more enjoyable and keep you motivated to eat healthy.

Stay Active and Eat Well

Eating with the seasons is a powerful way to improve your nutrition and strengthen your workouts. At Nitro Gym in DSO and Al Barsha, we’re dedicated to helping you achieve your fitness goals with the right combination of exercise and nutrition. By choosing seasonal produce, you’ll enjoy better-tasting, more nutritious food that supports your active lifestyle. So next time you plan your meals, think seasonal, and experience the benefits of nature’s freshest offerings.

Most people make healthy lifestyle choices—cut down on calories, do regular workouts, avoid junk foods, and so on. But despite following a strict weight-loss diet, do you still find yourself unable to lose weight? If the answer is yes, you are making some weight loss mistakes that prevent you from seeing the changes you’re looking for. Here are 8 common mistakes that people make when trying to lose weight. 

Not drinking enough water

The advice to drink enough water may seem overstated, but studies show a relation between water intake and weight loss. Firstly, it is an appetite suppressant and can help you feel full. Water is also essential for the process of burning fat stored in the body. It is also the best substitute for sweet drinks like cola and juice. Lastly, it keeps the body hydrated and the mind fresh. One bonus perk- your skin will be glowing! So make sure to stay hydrated especially after a workout.

Following health fads like juice cleanses

Following a liquid diet can be a good source of vitamins and may lead to weight loss. However, they have many undesirable effects that are not highlighted by the wellness companies. These diets are usually void of protein and necessary fats. It can also lead to fatigue, headaches and nutrient deficiency. Though juice cleanses can lead to weight loss, it will be short term and may do more harm than good. It is better to lose weight in a healthy manner than look for quick fix solutions.

Only focusing on cardio

Cardio exercises are popular because it helps you burn more calories. In the process, do not neglect strength training exercises which can also help you lose weight. Strength training not only converts fat into muscle mass, but also helps trim belly fat. Maintain a balance between the two kinds of exercises for the best results. 

Consuming ‘diet’ foods 

We all understand how soda may inhibit our progress, and stay away from it. But a hidden enemy is the diet soda which we think is safe. In reality, the artificial sweeteners contained in diet sodas are also harmful and addictive. Plus, they also make the body crave sweet things. Instead of soda or packaged fruit juice, opt for water. To give it a hint of flavour, add mint or sliced oranges. Or better yet opt for green tea- a weight loss staple. For more favorable diet tips, you can get in touch with the personal trainers at Nitro Gym, and experience the exhilarating journey at the gym in Silicon Oasis. 

Not enough protein

Protein is one of the most important nutrients for promoting weight loss. In addition to reducing the intake of fatty foods, increase your protein intake. For best results, it is recommended to consume 30% protein of total calorie intake. It helps in reducing appetite, increases metabolism and also helps muscle development. Egg, milk, cheese, yogurt and fish are good sources of protein. For vegetarians, protein is available in green peas, lentils, peanuts and oats to name a few.

Too much protein

While protein is important in building muscle, excess intake can actually lead to weight gain. Excess protein is stored in the form of fat if the amount of protein consumed is more than calories burned. Remember to be careful while using protein powders and protein shakes as they may also contain excess calories and added sugars. The gym experts at Nitro Gym, one of the best gyms in Al Barsha, will help you develop customized plans exclusively for you. 

Not getting enough sleep

Several studies connect sleep deprivation to weight gain. A healthy 7 – 8 hours of sleep is needed for the human body to rest. Sleep helps keep a healthy metabolism. The hormones ghrelin and leptin are affected by sleep deprivation. These hormones actually help us regulating our eating habits. Lack of sleep throws off the balance, leading to weight gain. So put down your phone and hit the hay an hour earlier- it may help you achieve your goals faster.

Being too focused on the scale

While regular weight tracking helps visualise progress, being hyper focused on the scale may give you anxiety about your weight loss or lack thereof. It is important to understand that weight fluctuates daily based even on the amount of water you drink. If you are strength training, you may find weight stay the same for some time due to the fact that fat loss is being compensated by increase in muscle mass. So remember to be kind to yourself while doing the best you can. 

Above all keep in mind that the simple acts of working out and healthy eating are contributing to a healthier and proactive lifestyle, and you are miles beyond where you first started. 

Cheers!

What is weight loss: An Introduction 

Have you been struggling to lose some extra kilos and feel defeated despite your best efforts because you’ve seen no desired changes in weight? Before you move on to starvation mode to lose weight faster, read this. It is a common misconception that, in order to lose weight, you need to go on a starvation diet. NO! Weight loss doesn’t mean starvation. You might be working hard and putting a large amount of pressure on yourself on weekdays to eat healthy in smaller portions. This might be hard for you to control yourself when you are offering a treat, especially on weekdays. Not only will this completely negate the calories and fat you’d worked hard to lose for your physical health, it’s also likely to have a big negative impact on your mental health. The only way to avoid this is to not starve yourself. Instead, you can focus on eating small, but effective, meal portions that are nutritious enough to make you feel full. 

Weight Loss: Myths & Facts

When it comes to weight loss, many popular beliefs are just myths, and others are only partly true. Here are some facts and myths to help you sort through what you hear.

Myth#1 

Fat makes you fat 

This is a common misconception among people. Fat doesn’t make you fat. We gain weight when we eat more than we need, whether that’s from protein, carbohydrates, or fats. In fact, getting required amounts of healthy fats in your diet plan may make managing your weight easier. Natural food sources are normally considered to be good sources of fat. Eating these fats can help increase metabolism, stimulate fat burning, reduce hunger, optimize cholesterol levels, and even reverse type 2 diabetes.

Processed, refined, and fried foods are usually the ones that contain bad fat. These include mainly trans fats and inflammatory vegetable oils. An increased intake of these unhealthy fats can make you gain a lot of weight and also result in an increase in inflammation. 

Myth#2 

Carbs make you fat 

People, CARBS DON’T MAKE YOU FAT. The biggest misconception that we hear is the belief that carbs make you fat. Gaining weight is probably caused by eating more calories than your body requires, not by eating carbs. In fact, your body needs enough carbs to function properly. It is an important source of energy that fuels your muscles. If you’ve ever tried cutting carbs from your diet, you probably might have felt a lack of energy, fatigue, and increased hunger. Yes, this is the reason. If you’re eating the right types of carbs, you are giving your body the proper nourishment it needs. 

But be aware of ultra-processed foods like cookies, cakes, cereal, and ice cream that are full of sugar (carbs) without any of the benefits that smart carbs have – fiber, vitamins, and minerals. These carbs might taste yummilicious but have nothing to offer in terms of value to your body. 

Myth#3 

Diet needs to be radical In order to lose weight 

No, this isn’t true. A radical diet is not the solution for losing a lot of weight. Successful weight loss involves making small changes that you can stick to for a long time. You can find a way to cut calories that’s both tolerable and sustainable—not a diet that is too harsh and impossible to manage. 

Nutrition is an evolving science, with new myths and facts appearing every now and then. It is always recommended to consult a registered dietitian, who can help you separate fact from myth and help you achieve your desired health goals in a sustainable manner. Nitro Gym in Silicon Oasis has personal trainers who can help you out with the appropriate diet plans, and more. 

Myth#4 

Fast weight loss leads to weight regain 

This is a popular myth that you can hear from people. The fact is, those who lose weight faster tend to be more successful in the end, and there is no evidence that shows the opposite. Isn’t it a win right out of the gate? Why shouldn’t someone accept the good side of fast weight loss rather than running behind the “weight regain” myth? 

Myth#5 

You must eat breakfast to lose weight 

The base of this myth rests upon the belief that eating breakfast will enable a person to reduce their calorie intake throughout the day. It’s true that even today’s official nutrition guidelines recommend that we eat breakfast. However, there is no assurance that just eating breakfast will in any way decrease your total calorie intake for the rest of the day. People who skip breakfast might be hungrier at lunch due to their prolonged fasting state, but it doesn’t mean that people who have breakfast would necessarily eat fewer calories. If you are not having a filling and nutritious breakfast, the chances are that you may end up eating more than your body needs in the afternoon. Therefore, having breakfast may not necessarily reduce your weight, but you need to be in a calorie deficit to lose weight. 

Myth#6 

Spot reduction helps with weight loss 

The term “spot reduction” refers to burning fat from a specific area of the body, for instance, abdomen, hips, or arms. Spot reduction doesn’t help with weight loss; it’s a myth. If you lose a kg, you lose it from the entire body, from head to toe. During workout, the free fatty acids and glycerol used as fuel can come from anywhere in the body, not specifically from the area that is being exercised. You can get in touch with the personal trainers at Nitro Gym, one of the best gyms in Al Barsha, and you are all set to experience an exhilarating fitness journey.

Engaging in physical activities and choosing low-fat foods has gained a significant role in recent years and is proven to be a trusted routine for a healthier life. But wait, don’t stress out thinking weight loss is a strict process. It is not! Be patient with yourself, and enjoy the process. For long-lasting results, you should try improving your diet and exercises in ways that you can maintain, rather than making extreme changes.

While changing your unhealthy diet to a much better one can be one of the simplest ways to lose weight, it can also be a great way to improve your routine, concentrate on your physical and mental health, and lead a more active lifestyle. 

While customizing a diet chart, it is important to ensure that the diet is balanced, and you receive all the required nutrients. It’s never a bad idea to consult your personal trainer before you opt for any new diet plan. Nitro Gym, the top-equipped gym in Silicon Oasis, has qualified experts who are dedicated in creating diet plans that are exclusively personalized for you.

 If you’re especially keen on a healthy weight-loss diet plan to shed the extra calories and manage your ideal weight, here are some top suggestions that will help you out. 

Low-carb diet plans

Are you keeping track of your calories, avoiding high-caloric food, and doing workouts every day, but your scale is stuck on the same number? If you’ve been doing everything to keep your weight on track in the “right” order, maybe it’s your diet that needs a fix, not your scale. 

Thankfully, there’s a super way to shed extra pounds that’s 100 percent effective, maintainable, healthy, and even “enjoyable” : low-carb. 

A low-carb diet involves eating fewer carbs and a higher proportion of protein and fat. In simple words, it’s about reducing the number of carbs you eat compared to your norm. This can also be called the keto diet; however, not all low-carb diets end in ketosis. The term “Keto diet” is actually meant for the very strictest form of a low-carb diet. 

For many years, we have been told that fat is harmful for our physical health. When you are on a low-carb diet, you don’t need to fear fat. Simply minimize your intake of sugar and starches, and ensure you are consuming enough protein—or even high amounts of protein—and you can eat enough natural fat to enjoy your meals. 

Instead of turning every meal into a math equation, eating low carbs and high proteins can help you with less amount of food intake without counting calories. The reason is that when you stay away from sugar and starches, the level of the fat-storing hormone insulin drops, which results in burning fat stored in the body. Moreover, the higher protein intake will make you feel full, thereby naturally reducing your appetite and promoting weight loss. 

Moderate carb diet plans 

When some people do best with low-carb diet plans, others do better on a moderate-carb diet. Only personal experimentation can find out which diet works best for you. But wait! Before trying out a new diet plan, talk with your registered dietitian before making any significant changes to your diet. The top-notch nutrition specialists at Nitro Gym, one of the best gyms in Al Barsha, will help you make nutrition plans that are exclusively customized for you. 

If you’re struggling to find a balance around carbs that you can maintain, moderate carb diet plans will be the perfect solution for you. Though you are following a moderate plan, that is a balanced diet, added sugars and other refined carbs are always unhealthy options. 100-150 grams of carbohydrate intake per day is the correct proportion for following this specific diet plan, whereas the proportion of low-carb diet plans lies between 50-100 grams. 

High-carb diet plans 

It’s a common misconception that eating carbs will make you gain weight no matter what. In reality, this is only true if the carbs come from the wrong sources. To tell the truth, high-carb diets can be healthy and beneficial for your body when they are sourced from nutrient-dense sources. 

For an efficient weight-loss diet, your foods need to be high in carbs and not refined sugars, as refined sugar does no good for weight loss. A high-carb diet that includes a lot of whole grains, vegetables, and fruits works well. The trick to making this work is consuming foods that have high fiber. Try to combine high-fiber whole grains with a source of protein that is low in fats. This will take longer to digest the meal and will also keep your insulin levels in check. As long as you maintain a calorie deficit with a high-carb and low-fat diet, it will help you lose weight.

After all, the diet that is best for you will always depend on your goals and activity level; the diet that works for you might not work for others, and vice versa. Someone who runs every day has different dietary requirements from someone who sits in an office all day and doesn’t exercise much. And to end the note, dieting is not something one should do out of boredom; rather, it is a beautiful process that you can enjoy doing with your whole heart. 

Hundreds of diets, weight-loss programs, and many other scams promise fast and effective weight loss. However, the basis of successful weight loss lies in a healthy, controlled diet and lots of physical exercise. You must be ready to change your lifestyle and habits for successful long-term weight loss. Our gym in Silicon Oasis has personal trainers to help you with your goals. We guarantee that your journey to weight loss with Nitro Gym will be much easier and smoother than you expected.

Working out or doing physical activities is very important if you are planning to shed extra pounds. But there are some tips to help you lose weight along with doing regular workouts. The highly-skilled trainers at our gym in Al Barsha will help you with the process by providing you with all the tips and tricks.

The best exercises to help you lose weight fast

Reducing your calorie intake and increasing the amount of physical activity you do, such as working out more while eating less, will create a bigger calorie deficit and naturally lead to weight loss.

There isn’t a magic pill to take off your extra pounds. You have to burn more calories than you take in. This involves a combination of cardio and strength training along with a healthy diet. 

If you are a beginner on this weight loss journey, start with low-intensity cardio like jogging, walking, swimming, aerobics, and more. Start slow and gradually increase the intensity as you adjust to your new routine.

Jumping rope elevates your heart rate and helps you burn around 900 or more calories per hour. High-intensity interval training allows your body to burn calories even after several hours of exercise. You can also try to complete a HIIT workout on a treadmill by walking at a high-intensity speed.

Strength training exercises can fire up your metabolism, making you burn more calories during exercise and at rest. These effective strength training exercises include kettlebell swings, push-ups, lunges, deadlifts, step-ups, and more. 

Weight loss & diet plans 

If you are looking for ways to lose weight, it might be challenging to find a suitable weight loss program since there are so many available online, making you confused. However, choosing a diet rich in whole foods and limiting processed foods will be a great start to your weight loss journey. Nitro Gym will be a great fit for your smooth weight loss experience. Our professional experts provide the members with customized diet plans that are completely personalized.

There is no single food that contains all the nutrients, calories, minerals, and vitamins that the body needs to stay healthy. Your trainer will give you a balanced diet that consists of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals. To add to that, knowing how to divide up the food groups, how to allocate portion sizes, and the best time to eat are also equally important for effective weight loss.

Steps to maintain weight loss 

Losing weight is difficult for many people, and maintaining it is more difficult for others. Most people who lose a lot of weight seem to regain it after a year or so, while others regain it after a few months. A lower rate of burning calories may also make it easier to regain weight after a more normal diet is resumed. So, you should move strategically to maintain your healthy weight.

Drinking a lot of water and avoiding drinks with added sugar is a very good option to start when it comes to maintaining weight loss. Diet and regular workouts are vital strategies for maintaining weight. Eat good foods and watch your portion size. Eating small portions will help you to avoid eating too much food, thereby reducing the amount of calories you consume.

Weight loss in a healthy way 

Losing weight might be easy for anyone if they are following a short-term weight loss journey. Achieving healthy weight loss isn’t just about a “diet” or “program,” but a lifestyle with healthy eating patterns, regular physical activity, and stress management. 

Never skip breakfast 

This step is very important if you are serious about losing weight. Skipping breakfast will not help you lose weight. Instead, you will miss all the nutrients that are essential for your body, thereby leading to crave for more snacks. 

Drink plenty of water 

Drinking a lot of water will make you feel like you are full and eventually lead you to eat lesser amount of food than usual. You also don’t feel like craving unhealthy food. 

Eat high-fiber foods like fruits and veggies 

Fruits and veggies are low in calories and fat, but high in fiber. They also contain vitamins and minerals that are very essential for your body. Foods that contain high amounts of fibre make you feel full, help you consume fewer calories, and thereby help you lose weight. Fibre is only found in foods from plants, such as fruit and vegetables, oats, whole-grain bread, brown rice, beans, peas, and lentils.

Examine the nutrition labels 

Before having pre-packed food, read food labels as it can help you know about the products if they have high fat, sugar, or salt. You can use food labels to help you eat a balanced diet by cutting out all unnecessary things from your diet. 

Enough sleep 

Make sure you are getting enough sleep, not too much or too little. Some research shows that inadequate sleep can lead to weight gain. So you should have a balance between both. 

Stay active 

Exercises, to a great extent, can help you burn off the excess calories you can’t cut through diet alone.
Our gym in Al Barsha has expert trainers to guide you towards your dream. We promise to make your weight- loss journey at our gym smoother and more efficient.