We always tell you that weight-loss cannot be achieved without diet and exercise. But is one more important than the other when it comes to staying in shape? Here’s the latest spill on that…

We recently stumbled upon this New York Times blog that makes a case in favor of dieting. An anthropological research was conducted on a hunter-gatherer type Tanzanian tribe to study the impact of daily physical activity on energy expenditure and the resting metabolic rate. This was then mapped against those of a typical Western male and female.  It was concluded that those leading an extremely active lifestyle showed no significant difference in calorie consumption and metabolism boost as opposed to those that lead a semi-active modern lifestyle.

The conclusions made from this study indicate that no matter how much you workout, you have to keep a check on your diet otherwise you will end up piling on the pounds.  So if all the exercising cannot rev up your BMR as it is supposed to, does this send a disheartening message to all those seeking weight-loss? After all shows like the Biggest Loser is all about working out and building motivation to sweat off the pounds. But these new revelations seem to undercut the positivity of getting fit.

So if exercise alone won’t cut it, should one count on starvation diets to get thin? We say no.  Apart from the actual weight-loss, workouts fill you with all the feel-good hormones and reduce the risk of several chronic and obesity related diseases. It is important to get your share of physical activity every week. However, now that we know better, don’t fool yourself into thinking that you can take the hit with a 500 calorie diet-trap muffin or a 1000-calorie lunch sandwich and just sweat if off. Eating right is important as well as exercising if not more so get knowledgeable about your diet and healthy eating habits.

When you still need more help staying on track, diet pills and appetite suppressants can come to your aid.

Source:

New York Times Blog < http://well.blogs.nytimes.com/2012/08/01/dieting-vs-exercise-for-weight-loss/>

15 million more Americans are walking today according to a recent CDC report. So why are more people waking up to the benefits of a walking workout? It’s a great start towards your weekly 21/2 hours per week physical activity goal. Even when you’re too time crunched or financially strapped to squeeze in a gym session, you can go for the next best thing: walking. Moreover, when the weather’s right, it doesn’t even feel like a workout.

Walking is a great physical activity no matter where you are on the fitness curve. Along with burning calories and toning muscles, it also reduces the risks of chronic diseases like high blood pressure, heart disease, high cholesterol, and type 2 diabetes. But a leisurely walk wont quite cut it so here are some tips on how to get the best weight-loss results from your walk:

Right Fuel: A small snack an hour before the walking workout can fuel you up and keep your blood sugar level from dipping to low. Keep it light with a small fruit, energy bar or a bowl of fat- free yogurt. Make sure to hydrate adequately before your walk. If your last meal was several hours ago, make sure you refuel after the walk with protein-rich muscle building foods like eggs and lean protein.

Right Stretch: The best warm up prior to the walking workout is slow walking for 5-10 minutes. This preps the body for what follows. Stretches should follow after you are done with the walking working. Drop your pace of walking slowly towards the end and don’t stop abruptly.

Right Pace: Experts use the number of strides taken per minute to calculate your speed. If you pay attention, you will be able to estimate how many steps you take per minute. Based on that your speed could vary between:

70 steps per minute               30 minutes per mile: 2 miles/hr

105 steps per minute             20 minutes per mile: 3 miles/hr

140 steps per minute             15 minutes per mile: 4 miles/hr

As long as you achieve the minimum you are on your way to a fast paced workout. Step it up every 2 weeks and aim to walk at a brisk four miles per hour or 15-minute mile to torch some serious calories. If you walk at this pace for 45 minutes, you will have burned an estimated 203 calories *.

Right Time: Anytime you can schedule it in is good. Mornings are the best to kick up your metabolism but it is fine as long as you can fit it into your lifestyle. If your day is too packed for a 45-minute long walking session, break it up. For example, do one 15-minute routine in the morning, one at lunch, and one at night.

Right Twist:  Add some power to your walk with these simple exercise techniques. Do a shirt pull to lengthen your spine and maintain the right form. Cross your arms at the wrist in front of your waist and raise your arms as if to pull your shirt up. Grow taller as you reach up. Then lower your arms, letting your shoulders drop into place. Repeat frequently during your walk. Some walkers add small 3-lb dumbbells to add resistance and build strength in legs and arms.

A great resource for walking workouts is the Big Book Of Walking Workouts published by Prevention Magazine.

Pick up more walking tips from a previous post on the Lichi blog

*Estimated value based on an average 150lb woman.

Sources:

Big Book Of Walking Workouts, Prevention Magazine

www.WebMD.com

So we are all watching the Olympics, but we at Lichi are obsessed with the Para-Olympics. These people are AMAZING! These are real athletes doing amazing things, and its so inspiring to us. Good health has no boundaries, and whatever your limitations physically, we all need to do what we can to take care of ourselves.

You’ve heard that everyone should be exercising, but what if you have a disability? It’s hard enough taking care of the basics if you’re in a wheelchair or have other physical disabilities, much less exercise. However, exercise is even more important for people with disabilities. It keeps your body strong, gives you energy, improves stress and can help reduce fatigue. The key is to find the right kind of exercise for your situation.

Gym: There are many exercises and physical fitness procedures that can be adapted by joining any gym. Not everyone can do every kind of exercise but many exercises are suitable for every one.

Dancing: Everybody can dance, even if one has some locomotion issue or is an elderly person. Dancing to good music can stimulate their muscles.

Swimming: Not everybody but many disabled people can easily do swimming with just a little learning and practice. It is a complete exercise and also a healthy activity.

Racing: Racing is one such type of activity where wheelchair users can also take part. If there are various clubs where other users of wheel chair are also registered then such racing can be organized using power wheel chairs or hand rims wheel chairs.

Trips: Recreational trips are also one more good option. If you visit some good location or place with friends or family then you may get a change in your life as well as fresh air and time to relax out of everyday routine.

Some disabilities we are born with, some come with age, some come as a result of trauma, but none are an impediment to good health. While we are on the topic, here is a link to CampoCaro, to support our good friend Carolina Alcalde, who suffered a spinal cord injury during the storm that hit DC a few weeks ago. She never let anything hold her back before, and she certainly won’t now!

The same old diet tricks fail you as you age. You might be aware that after you hit your 20s, your metabolism drops at the rate of 2% every year. It doesn’t have to be all downhill from there as long as you keep up a good metabolism boosting routine. With the tips we have, not only will you keep your’s in high gear but enjoy doing it all the way:

Tip #1: Drink an occasional glass of wine with your dinner. Alcohol can raise your metabolism for almost an hour and a half, helping you burn your meal faster. Go easy on the calories in your of alcohol, sticking with a light wine like Chardonnay or Merlot. Studies find that people who drink wine regularly have lower body mass, narrower waists and less abdominal fat than people who do not.

Tip # 2: Dip away on some tahini. This flavorful Mediterranean dip is made from sesame seeds, a rich source of zinc that triggers the production of leptin in your body. Leptin is a double-edged weight-loss sword that improves metabolism and curbs appetite.

Tip#3: Add some garnish to your meal. Not only do they make your food plates pretty but herbs like chives and dill weed can up your metabolism by boosting your thyroid hormones by about 150 percent. There is a flavonoid called kaempferol that does the trick.

Tip#4: Drink 2-3 cups of green tea everyday. Substances found in green tea known as catechins are responsible for triggering weight loss by stimulating the body to burn calories and decrease body fat. Green tea extracts is one of the key weight-loss ingredient in the Lichi Super Fruit supplement.

Do you remember the last time you worked on improving your physical fitness by heading off to the gym or going out for a run? If the answer is no and you count yourself as too lazy or time crunched to follow a workout regime, but you still want to look and feel good inside out, then we’ve got you covered with a few no-diet and no-exercise tips. That’s right, NO-DIET & NO-EXERCISE, weight-loss tips! While you may have been slacking on sweating off the pounds, no pain doesn’t have to equal no gain…

Tip # 1 Keep buzzing with activity: Every little bit counts, even the trips to the restroom, getting up to gossip with your co-workers, walking around the mall and vacuuming your house. Research shows that increasing your incidental physical activity improves you cardiorespiratory fitness, which means your body’s ability to provide oxygen to your muscles and the efficiency of your heart. So even if you are skipping your workouts instead of snoozing on your couch, head out to window shop, fix yourself a real meal instead of take-outs, and walk up to talk to your colleagues more often instead of hitting the send button. Upping your daily activity by 30 minutes every day can really improve your health in the long run and burns upwards of 90 calories in that duration. The best part is that these activities easily fit into your everyday life and require little extra effort and time.

Tip #2 Get a good night’s sleep: This is a go-to weight loss secret for many celebrities. Sleep deprivation makes us eat more. Recent study shows that participants who got only four hours of sleep ended up consuming 300 more calories than when they were well rested. And catching up on the weekend does not count so be sure to get your 7-8 hours of siesta every night. If you are having trouble falling asleep, instead of helping yourself to a sinful slice of cake, sip on some chamomile tea with honey.

Tip #3 Choose Thy Friends Wisely: Motivation to stay healthy comes much more easily when you have friends and support groups who have similar goals. Instead of going and raiding every happy hour bar, hang out with people who like to move and don’t have a ‘fat mind’. Try and spend your weekends doing fun activities like cycling around the park and skating that help you burn off some calories. Even going to the museum is better than loading up on margaritas and chicken wings.

Tip #4 Drink plenty of water: You can never have enough of it…Drinking cold water revs up your metabolism and burns more calories to warm up the liquid in your system. Staying hydrated also keeps you full and away from snacking on empty calories and releases muscle building hormones. So in an off chance that you do put on your running shoes or just plan to walk your dog, drink some cold water before the physical activity.

Tip# 5Try wonder toning gears: Get dimple-free skin and develop muscle tone without the bother of a workout with toning shoes, belts and sleepwear. The shoes from MBT, Reebok and Sketchers promise to tone your butt and abs as you walk; the sleepwear from micro FarmaCell Milk Shorts massage your thighs and abs while you sleep to diminish cellulite; and Slendertone Abdominal Muscle Toner works your tummy while you watch TV.

There are no short cuts to fitness, but with a little bit of thought, losing weight can be as effortless as 1,2,3 and a little sleep.

No matter how diligent you are about your diet, there are enough life moments when you come dangerously close to falling off the diet wagon. While will power and self-control are precisely the weapons we need to combat such diet pitfalls, we know from experience that sooner or later they run out. That’s where experts recommend some smart strategies to overcome occasions that easily lead you into calorie-laden temptations:

Diet Buster #1: Dining Out
When you go to buffets with endless food or restaurants with enormous portions, it’s hard not to end up over-eating but some smart tricks can save the moment. In a buffet sit facing away from the food, load up your plate with fruits and veggies initially, followed by some lean protein to fill yourself up before you get to the ‘bad’ food. When dessert comes share one for the table instead of individual portions. Similarly in a restaurant, go for halves. Either share your entrée with your companion, ask for half the portion to be put in a to-go box prior to being served or ask for substitutes like plain baked potatoes instead of french fries. If there is a dessert in the picture, definitely share.

Diet Buster # 2: Vacations
What’s a get-away without a little indulgence? After all you are supposed to put your feet up, sip endless cocktails and sample specialties of that area. The best you can do is enjoy everything in moderation exercising portion control. If you are going to sip through the day look for skinny cocktails, lower-calorie wines and sparklings. Allow yourself one treat at a time. You are smart if you picked a hotel with workout facilities, even more laudable if you squeezed half an hour worth of workout into a holiday. Stay hydrated at all times to ward off-stress hunger.

Diet Buster # 3: Break-up
Don’t find comfort in a tub of Ben & Jerry’s or spend endless nights drinking and going over your break-up with your girlfriends. Instead go workout your frustration or run with a friend while you discuss your feelings. The endorphins released during workouts act as mood regulators and make you feel good about yourself. Look for new ways to socialize by joining group activities or discover a new hobby. Emotional eating is a complete no-no.

Diet Buster #4: T.V. Watching
Most of us seem to be automatically programmed to reach out for a handful of popcorn or a bag of chips while watching T.V. This is the worst kind of mindless eating. To begin with avoid falling for this trap but if you must snack, then look for healthy options like a bowl of fruits or portion controlled 100 calorie snack packs. Avoid keeping mindless munching foods like salty snacks within arm’s reach and if possible ban them from your pantry.

Diet Buster # 5: Weddings
Weddings and other large parties full of spreads of food and flowing alcohol can be disastrous to your diet. Have a healthy fiber-rich snack before you get there to keep you feeling full. Drink in moderation to avoid slipping out of your food inhibitions and sip glasses of sparkling water to avoid the constant alcohol sipping trap.

Today’s modern woman is busy juggling her career, social life, and fitness regime and in all of this, sometimes her diet takes a backseat. Although she wants to look picture perfect all the time, the busy lifestyle gets in her way. So here are four easy diet tips that can keep women like us super charged through the day and shed a few pounds, while on the run.

Tip#1: Stick to 1600 calories a day, divided over 4 to 5 mini meal. Research shows that eating mini meals every two to three hours can actually help you loose weight and stay energized. To stick to your calorie count for the day try these smart meal options:

• Mix up a 300-calorie breakfast treat with any low fat yogurt, and two tablespoons of whole grain and high-fiber cereal like Kashi Golean Crunch. Throw in some berries to pump up the health factor.
• Steam up a Healthy Choice frozen meal for an under 400-calorie lunch, complete with veggies and lean meat.
• Snack on individually portioned treats like Barbara’s Organic 100-Calorie Mini Cookies or 18 Rabbits Bunny Bars.

Tip#2: Incorporate plenty of magnesium-rich food in your diet like spinach, black beans, ground flaxseed, scallops, tuna, almonds, cashews, and brown rice. This star nutrient is key to building muscle tone.

Tip#3:Drink 8 to 10 glasses of cold water everyday and let your digestive system burn an extra 50 calorie per day while warming it to room temperature. This simple H20 trick is by far our favorite discovery!

Tip#4: When your calendar gets busy with dinner plans remember to take small bites and enjoy your meal slowly. Choose your indulgence wisely for the evening with no more than a single calorie-loader like wine, bread or dessert. And the best smart girl move you can make is by sharing your entrée with your friend or a date.

These little changes to your everyday diet and dining-out style, will put you on your way to weight loss heaven even on a busy schedule.

Sources:
Self.com:http://www.self.com/challenge/2010/nutrition/03
Prevention.com: http://bit.ly/iRrQAL

“Fat” has become a dirty word. We don’t want to eat it, drink it and definitely not be it. Even if the weighing scales and BMI calculators put you in the healthy body weight zone, you may still run the risk of being skinny fat. Know more to determine if you’re fit as a fiddle or still need to shed some…

Body Composition

In fitness terms, body composition refers to the percentage of fat, muscle and bones in your body. Knowing your body composition, how much fat you have and where you store it will tell you how healthy your body weight is.

The National Institute of Health recommends that a healthy adult female should have 14-31% of fat, and levels higher than this indicate excess body fat. However, it is equally important to know where this percentage of fat is stored. In general, having more subcutaneous fat around your hips and thighs puts you at a lesser risk of heart diseases and diabetes than visceral fat that is stored around your organs.

How to Measure Body Composition

Standard weighing scale tells you your total weight but not the lean to fat ratio of that weight. Since you have no way of knowing if your weight comes from fat or muscle, you may consider yourself to be overweight if you are more muscular than an average person or you may have the right body weight but carry a lot of metabolically inactive fat tissue in your body which makes you susceptible to a number of health conditions.

There are several ways to measure body composition and body fat, some for reliable than others. Skinfold thickness measurement is a fairly accurate measure of body fat composition that estimates the percentage of body fat by measuring fat under the skin at specific locations on the body. You do need a physiologist and endure some pulling and pinching to get this done. The best measurement technique today is the InBody machine. Although the machine is pricey, you can get checked at a reasonable price in your gym or fitness centre.

How To Improve Body Composition

Since muscular tissue occupies less space in the body and burns more calories while the body is at rest, it is always more desirable to have a higher percentage of muscles in your body if you want to appear leaner and be more fit. Besides revving up your metabolism, muscles also boost your bone mass and make you smarter.

To improve your body composition and build more lean muscles in your body , begin with incorporating nutrient-rich foods in your diet like nuts, vegetables, fruits, and lean protein over starch, sugars and processed foods. Eliminating sugary and starchy foods is a great way to reduce fat around buttocks and stomach as these high glycemic index foods are a prescription for body fat gain; they spike insulin levels, followed by a drastic fall causing you to feel hungry again. Remember not to refrain totally from essential fatty food sources. Include omega3 and omega6 fats in your diet found in fish, nuts and canola oil while you cut out trans fat and saturated animal fats.

Simultaneously, start a full body fitness routine including weight training. Don’t be afraid to lift weights if you want to build lean muscles in your body and alternate with cardio 2-3 times a week. Make sure your weights are actually tiring you by the end of a set with 8-10 reps. Definitely squeeze some strength training into your routine like squats, lunges, lat pulldowns, pushups and the plank and make sure all muscle groups are getting a workout. Pilates and yoga work wonders for strength training, flexibility and building muscular endurance as well.

Remember that body composition is crucial to improving both your appearance and health so work towards building more muscles and continue losing your body fat with diet, exercise and help from weight-loss pills.

Sources:

www.lichisuperfruit.com

4th of July is one of the most important holidays in the country and chances are that you have your day planned with a trip to the beach, rooftop fireworks or maybe a backyard barbeque. All the pressure to be social, sporting your best summer body and overdosing on food and drinks can be totally exhausting. Here’s a quick list of do’s and don’ts so that you can have all the fun with no regrets:

Diet Shakers
Don’t drink endless beers or high calorie cocktails. Drinking 0 calorie drinks sweetened with aspartame is pointless because it all converts to processed sugar in the body.

Do sip on 0%calorie unsweetened beverages like Zico Coconut water or some sparkling water instead.

Deal Breakers
Don’t overdo the hotdogs, dips and grilled meats. Keep a watch on your noshing.

Do look for healthy 4th of July inspired recipes. Some of our favorites are from the Lichi blog and Eating Well

Skin Savers
Don’t force yourself into too tight a bikini or a dress you are not comfortable in. After all a hot sweaty peak of the summer event demands that you feel comfortable.

Do get inspired to tot a Kelly Osborne style covered up look to the beach- bathing suit with a frilly skirt. Retro is in this summer so get a 50s inspired dress to save you.

Workout Summary
Don’t suffer from heat exhaustion if you’re taking your workouts outdoors. If you feel that your face is flushed, accompanied by excessive fatigue or dizziness, then it’s time to stop.

Do pack in a workout before you head out to celebrate. This will set your metabolism on high gear and burn all the calories faster.