Tummy tuck also known as an abdominoplasty, a tummy tuck surgery is a form of cosmetic surgery, which is used to remove excess fat and skin from the abdomen as well as tighten the muscles in your abdominal regions. Similar to 'mommy makeovers' (a procedure applicable after pregnancy, which helps women restore their figure). 


Tummy tuck surgery is used to help patients treat that loose and sagging skin who have experienced excessive weight loss within a relatively short period of time. Although, it is usually done for cosmetic reasons, it does provide a large number of medical benefits, such as:


1. Reduction in stress urinary incontinence: Stress Urinary Incontinence is a bladder control problem that is characterized by involuntary urination because of exercises or normal bodily functions such as sneezing or coughing which might put pressure on the bladder. In some women, (SUI) can develop after a vaginal birth. The condition does not generally require a surgery. However, research has shown that in severe cases, abdominoplasty is helpful in patients who do not have a caesarean section. A slight bladder obstruction is made during the procedure using soft tissue which reduces the incontinence.


2. Better posture and improved abdominal tone: Strong muscles tend to become weak after multiple pregnancies and extreme weight loss. In these cases, diet and exercise are not enough. Abdominoplasty surgically removes excess fat and skin thereby, tightening weak muscles and flattening the abdomen. It is noticed that after the surgery, the patients develop an improved posture due to the tightened muscles supporting the spine. This helps in relieving a variety of back pains.


3. Correction of ventral hernia: Ventral Hernia is the bulging out of tissues through a defect, opening or past incisions within the wall muscles of the abdomen. In such a case, the surgeon may opt for Abdominoplasty to support the abdominal wall and prevent recurrences.


Medical Benefits of Tummy Tuck Surgery 

Summer vacations can make you very lazy and it becomes difficult for you to indulge in physical activities because of the hot and sweaty weather. However, here are a few ways in which, you can avoid weight gain during the season:

Never Arrive Hungry: Eating before hand can help you stay away from different kinds of temptations as you go to a celebratory event or a gathering. This way you do not end up eating a lot of junk food.
Redirect Your Attention: Many people overlook that there is a whole other world to an event or a party than the food. Try not to look at the gathering as only a feast occasion.
Pace Yourself: In case that you pack in as much as you can in thirty minutes, you bite faster. Biting slowly will fill you up easily and this way you do not consume too much.
Number Your food items: At the point when there are food items that you can count as you eat them, put a toothpick in your pocket for every bite you take. Set the farthest point for a number of toothpicks you can collect.
Outmanoeuvre the buffet: At the point when food is served in buffet-style, use a small plate and do not stack your food. Restrict your servings to a small amount. 
Restrain Alcohol: Abstain from drinking an excessive amount of liquor at parties. It is not just about calories but rather about control. In case that alcohol does tempt you, try to drink some water and then ask yourself if you still need that drink. Most of the times, it is because of lack of water that you feel the urge to drink other beverages.
Be Choosy About Sweets: With regards to sweet, be extremely particular. Confine your desires to little servings and only to what is exceptionally tempting to you. In case that you know you are the type who cannot stop at one chomp, it could be very unhealthy for you. Try to tell someone else about it and let them help you.
Present to Your Own Treats: Whether you are heading off to a gathering or an office potluck, think about bringing as a low-calorie treat that you know you will appreciate. Bringing your own pastry will make other options less enticing.
Confine "Tastes" While Cooking: In case that you do a great deal of cooking during the occasions, get serious about every one of those "tastes." People lose their cravings when they have been cooking than they have been eating the entire time.
Walk It Off: Other than consuming some additional calories, this will make tracks in an opposite direction from the food for a while. Get people off the chair and move. Go out for a stroll as a family before or after the dinner.

10 Tips To Avoid Weight Gain During Summers!

6 ways to gain weight most naturally

Most people these days want to lose weight in order to look slim, and as a result, they often miss out on essential nutrients and starve themselves, deteriorating their health. On the other hand, some people want to put on a few pounds to look and feel healthier or simply to bulk up. Gaining weight is not strenuous and can be achieved simply by reversing some essential dieting principles. Certain basic calculations and lifestyle changes can garner impressive results.

Here are 6 ways to gain weight healthily:

1. Eating 5 to 6 meals a day

In order to gain weight, start eating 5-6 meals a day by breaking them into parts. Eating a lot at once may cause indigestion if the body fails to absorb all nutrients. Eat in small amounts, even if you are not hungry and there will be an increase in appetite from day to day. The aim should be to have a generously portioned breakfast, lunch and dinner, as well as two to three snacks in between.

2. Start weight training

If you build your muscles through weight training, it will convert the extra weight into lean body mass and also stimulate your appetite. The extra muscle increases the rate of metabolism. When you start exercising you will often experience extreme muscle soreness but it goes away in 3-5 days.

3. Load up on protein

Besides weight training, a protein-rich diet can help you gain mass. Eating a meal heavy in protein shortly after finishing exercise can be highly effective in adding extra pounds to your body. However, a diet focused only on lean protein is not helpful. It is important to make sure that your diet has plenty of fat in it. Eat foods rich in protein like cheese, meat, eggs, etc to gain weight in a healthy manner.

4. Workout your entire body

A lot of people focus only on training the muscles on their arms, chest and shoulders and this is a grave error. Firstly, it will give you a disproportionate body; and it will make you prone to injuries. Therefore, it's important to work out the entire body for a complete and balanced look.

5. Drink your calories

To reach the calorie requirement only by eating may be tough. Drinking milk, milkshakes or protein shakes with little or no sugar can be an effective way to load up on the calorie requirements.

6. Be patient and believe in yourself

Gaining weight quickly in a healthy manner is unrealistic. Every body type is different and it takes months to gain weight. Living healthy by eating the right diet will increase your strength. It is also important to keep following the routine even if you don't see any gains.

Caution: junk food and fried foods must be avoided; although have a tendency to add more fat to your body but are very low in vitamins and minerals which are essentially required to keep you really fit.

If you would like to consult with me privately, please click on 'consult'.

Related Tip: The Most Powerful Way To Put On Weight - Snacking Right.

6 Ways to Gain Weight Most Naturally

Being overweight or obese leads to many health problems and thus, controlling your diet to reduce fat and weight can help you get your life back. However, one the other side of the spectrum, being too skinny can also be unhealthy. You could also be clinically of proper weight but might want to put on some muscle. Diets for both sides will thus vary greatly.

Diet for weight loss:

Include more of dark leafy vegetables in your diet: These vegetables are storehouses of many important nutrients, such as vitamins, proteins, fibres and antioxidants and also contain no fats.
Cereals and grains: It is important that we replace refined flour and fried food items, such as parathas or poori with whole healthy grains. Some examples of these grains are whole wheat bread, brown rice, rotis and oats.
Lean meats: Certain forms of meat, which have been prepared without too much oil and spice are good as weight loss diet ingredients. Chicken, turkey, sweet-water fish among others are good choices.
Fruits: Fruits are also a good option as they have natural sugar within them and can provide a boost of energy without requiring processed sugars. Melons, Oranges, berries, guavas are all good examples as they also help in regulating body functions.
Diets for weight gain:

Peanuts: This ingredient is a good source of protein and unsaturated fats, which will help you build muscle and put on some extra weight. If you are working out at the gym to gain muscles peanuts can provide you with the required calories and protein to put on weight.
Bananas: This fruit is not only a source of potassium, but also a source of good sugar which can easily be converted into energy within the body and can help build muscles and thus enable you to put on weight the healthy way.
Eggs: Eggs, especially egg yolk is known to be rich in protein and fats and can help you gain weight quickly. However, it is advised not to eat multiple eggs and limit its consumption to three or four eggs weekly as it can contribute to bad cholesterol within the body.
Chocolate: Some amount of chocolate in your food also helps you to put on weight although excessive consumption may lead to elevated blood sugar levels. However, chocolates in moderation and regularity will help you put on weight healthily.

Diet For Weight Loss And Weight Gain!

A weight loss program is a marathon. While making up the mind to go for a weight loss program is the first step, there are other things to consider before plunging into the diet and exercise regime. Here is a list of 10 things to consider before a weight loss program--

Not everything works for everyone- Just because a strict diet program helped someone to lose 5 pounds, doesn t necessarily mean that it will work out for every single person. It is important to figure whether diet, exercise, workout or a combination of everything is required to lose weight.
Make the environment conducive to match the goal- If the goal is to lose weight, it is essential to skip old habits. For instance, keeping a fruit bowl close by will refrain the thought of having a candy bar, skipping the idea of weekends parties for a while will help to stay away from few extra drinks, a leafy and salad rich lunch would help to stay away from the thought of fast food etc.
The combination of exercise and diet is necessary- It is necessary to have a healthy mix of diet and exercise. This helps the body to lose weight fast while ensuring that the health is maintained at the same time.
A plan comes handy- It is necessary to chalk out a plan to get into the weight loss program. For instance, 3 days of gym, 2 days of salad consumption for lunch, 3 days of walking after dinner etc. This will help to beat the monotony and keep the motivation going.
Set a realistic goal- Losing too much weight in a short span of time is neither healthy nor realistic. It is, therefore, necessary to keep patience and work steadily towards the weight loss goal. An ideal time-frame could range from 3-6 months to attain the desired weight.
Find the right reason- Since a lot will depend on the long-term discipline, it is, therefore, necessary to find the right reason to lose weight. Looking good or fitting into a skinny-jeans is not the right set of motivational factors to lose weight.
It is necessary to have coping strategies- There should be a backup plan ready when a craving for chocolate, fast food or ice cream crops up. Healthy alternative such as custard, icy fruit salad, cool drinks can help to cope up with the craving face.
A workout buddy can prove to be extremely beneficial- Since the process of losing weight is a lonely affair, it makes sense to find a workout buddy. This keeps the boredom of working out at bay and helps to get into a healthy competition.
A food diary comes handy- While it is practically impossible to keep track all calorie consumption, a food diary will give a rough estimate of the calorie count consumed in a day. This will further help to design a diet for the week.
Keeping many options open- It is not necessary to spend hours in the gym or only consume fruits to lose weight. Other alternatives such as cycling, swimming, adventure sport also help to lose weight.

Top 10 Things To Consider Before Weight Loss

According to physiologists, human bodies are of three types: endomorph, mesomorph and ectomorph. Endomorphs are round and fat; they find it difficult to lose weight. Mesomorphs are neither too fat nor too thin; they can lose the weight they gain very easily. Ectomorphs are usually thin and tall; they can eat whatever they want without gaining much weight.

If you are an ectomorph and you wish to gain weight, the bad news is that it will be difficult for you. Your metabolic rate is too high and your muscle growth is comparatively lower. If you want to gain muscles, you need a comprehensive workout routine and the right diet. Along with the right training, you need to remember to eat from the three major food groups: carbohydrates, proteins and fats.

I. Carbohydrates: Carbohydrate is the main energy source for your body and you need 50-60 per cent of it in your daily intake. The foods you can include in your diet are as follows:
1. Fruits
2. Oatmeal
3. Potatoes
4. Yam
5. Pasta
6. Whole grain cereal
7. Quinoa
8. Vegetables

II. Proteins: Protein is the most important macronutrient (food you need in huge amounts in your diet). Protein plays an important part in repairing your body and building muscles. You need 1.5 grams of protein intake as per your bodyweight. Proteins you can eat include:
1. Lean meat (Such as turkey or chicken)
2. Fish (Such as halibut, tilapia, cod, etc.)
3. Seafood (Such as crabs, prawns or lobsters)
4. Eggs
5. Skim milk
6. Whey protein
7. Cottage cheese

III. Fats: The correct fat intake will raise your testosterone levels (this hormone is responsible for muscle growth), protect the joints in your body, provide extra energy and improve your mood. You can add fat to your diet by consuming the following foods:
1. Nuts
2. Organic nut butter (Such as peanut butter or almond butter)
3. Fatty fish such as salmon, sardines, trout, tuna, mackerel and herring
4. Healthy oils (Such as olive oil, fish oil or flaxseed oil)
5. Avocado

Diet Tips for an Ectomorph

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