The past couple of days have witnessed trending news in the form of the stunning transformation of Anant Ambani, son of Mukesh Ambani, MD of Reliance Industries Limited. Anant, who had previously been burdened with excessive body weight due to intake of some strong medications, has achieved an unbelievable target of losing 108 Kgs of body weight in just 18 months!

Many people suffer from obesity and many other conditions as an aftereffect of excessive body weight, but don't know how to address the issue to attain a healthy weight. In this regard, the story of Anant is an inspirational lesson for all those who want to lose weight and follow a strict diet plan and exercise regime continuously to achieve their goals. Just like him, now you too can attain a healthy body weight and a fit physique too through the techniques mentioned below:

1. Following an Appropriate Diet Plan -
A healthy diet is the key to a good weight loss regime besides the implementation of an effective exercise plan. Anant had opted for a strict low-carb diet without the presence of sugar. This type of diet has a lot of benefits including weight loss in a healthy way. This type of diet requires you to avoid all types of processed food items including breads, soft drinks, cereals, pastas, sweets etc. And increase the intake of foods rich in healthy fats and proteins.

2. Weight and Functional Training -
Weight training is known for burning calories and functional training helps in increasing your core stability through exercises like squats, stretches, lunges etc. A combination of these two in your exercise regime will not only help you lose weight, but will also enable you to do it in a healthy way.

3. High-intensity Cardio Exercises -
High-intensity cardio exercises are recommended by most gym instructors to people who want to lose weight as they increase your heart rate and consume lesser amount of time to eliminate the extra fat from your body.

4. Yoga -
There's no better way to stay fit and healthy than making yoga a part of your daily lifestyle. This ancient tradition not only tones your muscles and burn calories, but also gives you a healthier life by helping you relax your mind and body both. This was also one of the techniques followed by Anant to reach his destination of a having a healthy body.

We've put together a sample diet plan exclusively for you, which can help you lose weight in a healthy natural way:

Early Morning (6:30 am - 7:00 am) - a glass of warm water + 1/2 lemon juice + pinch of salt; walk for 30 minutes.

Breakfast (8:00am - 9:00 am) - 1 cup milk/tea, with fruit, oats with milk/namkeen oats, veg. Dalia, veg. Upma, veg. Poha, veg. Sandwich, 2 egg whites/1 whole egg and toast.

Mid-Morning (11:30 am) - fruit/sprouts

Lunch (1:00 pm - 2:00 pm) - 2 chapattis with vegetable, salad, dal/curd/idli + sambhar (alternatively, if you want to have 1 bowl rice, have it with 1 katori rajma/kadhi/dal/chhole + salad)

Tea-Time (4:30pm - 5:00pm) - tea/coffee + 2 biscuits/rusks

Evening Snacks (6:00 pm - 6: 30pm) - roasted chana, sprouts, popcorn, veg sandwich, sometimes 4-5 almonds, walnuts, pista, raisins

Dinner (8:00 pm - 8:30 pm) - 1-2 chapattis with vegetable, salad or 1-2 veg sandwiches, or roasted chicken/grilled fish (if non-vegetarian)

Post-Dinner (if required, at 10:00 pm) - 1 cup of milk.

We hope the above suggestions and the sample diet plan will inspire you to embark on a journey of transforming yourself into a healthier and happier person! There/s no happiness better than feeling good about yourself!

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How To Successfully Lose Weight Like Anant Ambani + A Sample Diet Plan!

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

Are bananas really your ticket to weight loss?

Bananas are your friends, truly!

Bananas as against the age old myth can really help in your weight loss process. A medium sized banana has a number of healthy nutrients that can help you in losing weight. A 100gm banana has about 90 calories, 3 gm of fiber and 23 gm of carbohydrates. It is a filling and satiating snack and can really give you a good dose of nutrients in minimum calories. Coming to the reasons that make this fruit an ideal weight loss food option, here are a few reasons:

1. Boosts your body's metabolic rate while controlling your appetite

Unripe bananas contain a form of starch known as resistant starch that slows down the digestion process. It works by feeding the healthy bacteria in your gut, causing oxidation of the fat tissues and suppression of your hunger pangs. According to findings published in a study, if you replace 5% of your carbohydrate requirement with a food rich in resistant starch, it can result in about 30% of fat burning post your meal.

2. Rids you of your bloating complaints

Since this fruit contains a good amount of potassium, it can help in diminishing water retention, thereby reducing the instances of belly bloat.

3. Forms the bulk of your fiber intake

Being a good source of fiber, having bananas every day can help in improving your digestion and subsequently aid in weight loss. Since fiber can't be digested by the body, it helps you to meet the bulk of your food requirements, which makes you fell fuller for a longer time and reduces your chances of overeating.

4. Is a fuel for your body

Bananas are considered to be the best source of energy before and after a workout. They provide your body with all the nutrients it requires. They are rich in easily digestible natural sugar that provides your body with optimal energy. They are also a rich source of potassium, making them perfect for warding off dizziness and muscle cramps that sometimes accompany a post-workout. Starting your day with a banana can reduce your sweet cravings in the later half of the day.

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

Related Tip:&#x00a0;3 Amazing Ways To Melt Belly Fat with Bananas

Are Bananas Really Your Ticket to Weight Loss?

Seldom you will come across a person who is satisfied with their body weight. While some people try everything under the sun to lose the extra and unwanted kilos, other pray for some healthy weight gain. There can be a plethora of factors responsible for the weight gain (unhealthy and sedentary lifestyle, overeating, or medical condition such as Hypothyroidism) and the weight loss (chronic illness, depression, parasitic or viral infections, to name a few). However, leaving the condition attended for too long will further complicate things.

Ayurveda for effective weight loss

As per Ayurveda, one of the underlying factors that result in excess body weight or obesity is an elevation of the Kapha Dosha and vice versa (obesity can also trigger a vitiation or an increase in the Kapha in the body).
Thus, to treat obesity and to facilitate a healthy weight loss, it is necessary to balance and pacify the Kapha.
Yoga and exercise, without any doubt, contribute significantly to the weight loss.
Be it the Surya Namaskar or Anulom Vilom, the yogas or pranayamas are powerful and helps to relax and calm the body (physical as well as mental). It also contributes significantly towards the detoxification process to ensure the body is free of the harmful Ama.
According to Ayurveda, the digestive capacity of the body is the most powerful in the period between 11am-2pm. Thus, Ayurveda suggests that the lunch should be your main meal
The dinner, on the other hand, should be light and preferably between 6pm-7pm.
Munching on snacks in between should, however, be avoided.
The diet should help to pacify the Kapha. Opt for light and warm foods.
Enrich the diet with foods such as asparagus, onion, carrots, celery, broccoli, spinach, winter squash, wheat bran, rice, quinoa, apples, pomegranate, cherry, berries, pears, figs, to name a few.
Keep the body hydrated and maintain a healthy sleep cycle.
Ayurveda for weight gain

Severe weight loss (underweight) is triggered by disorders that affect the Vata Dosha.
Pacifying the Vata Dosha can work wonders for a healthy weight gain.
The Ayurvedic approach includes switching over to a Vata pacifying diet along with exercise, yoga, meditation, healthy lifestyle practices, and a body detoxification.
If you want to gain weight, proper rest, a sound sleep (6-8 hours daily) and minimizing the physical, mental and emotional stress are a must.
A 15 minutes yoga, especially the Nadi Shodhana is known to have a soothing effect on the Vata Dosha. Practice the yoga daily without fail.
3 meals a day is also recommended for weight gain.
The diet should contain ghee and a variety of oils (olive oil, sesame oil, sunflower oil).
Warm, smooth, and oily foods are highly beneficial. Include berries, avocados, pistachios, dates, peach, banana, apples, beets, avocados, garlic, cilantro, pumpkin, onion, and carrots (cooked), wheat, rice, quinoa, oats, sesame seeds, pumpkin seeds, cheese, butter, buttermilk, yogurt, eggs, fish (salmon, tuna, sardines), meat (chicken, turkey, duck, beef).
Ayurveda suggests that the body should be well hydrated.


Weight Loss & Weight Gain - Know How Ayurvedic Tips Can Help!

5 diet myths debunked!

The term 'diet' immediately makes you think of a starving and depriving weight-loss regimen. But diet simply means what food we eat in the course of 24 hours, one week or one month. Nonetheless, certain myths have arisen surrounding this term too and which have been debunked here:

Myth 1: cutting carbohydrate helps you lose weight

You need carbohydrates for energy. A minimum of 130 grams of carbs is recommended each day which is a far cry from low carb diets that start with 20 grams or less. Fat diets aside, what matters is how refined the carbohydrates are. Refining removes grain's fibrous coating, which leads to faster food digestion. That&#x2019;s why whole fruits with their fiber and nutrients are good choices despite their simple carbohydrates. The idea is to cut back on refined carbs such as soda and foods made with white flour while loading up on healthier carbs like whole grains, fruits, and vegetables.

Myth 2: diet foods help you drop pounds

If you scan labels for the lowest calorie and fat counts you might be doing yourself more harm than good. Pre-packaged diet foods have a lot more sugar and trans fat. As with carbs, it is the quality of fat and not the amount that matters. Monounsaturated fats (nuts, olive oils, avocados) and polyunsaturated variety (in corn, soybean) help your cardiovascular system and improve weight loss. Trans fat and saturated fat have been linked with heart disease and even cancer.

Myth 3: the more you cut calories, the more weight you will lose

If you cut your calories too far you'll end up decreasing your metabolism and muscle mass. To get the most out of calories you should choose whole foods like fresh meat and fish, and whole grains that are as close to their natural state as possible. They have higher nutrient density than refined foods as they pack more vitamins and minerals into fewer calories.

Myth 4: dairy products make you fat

A dairy-rich diet can double fat reduction and weight loss, and help prevent weight gain. Three servings of low or non-fat dairy a day is recommended every day. A cup of milk or yogurt or 1 and a half ounces of cheese equals one serving.

Myth 5: brown equals whole grain

Whole grains reduce your risk of many chronic ailments, from obesity, diabetes to cardiovascular disease. The extra fiber in whole grain is essential. Whole grain foods tend to be richer in vitamin b and e than, refined grains.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: 85% Indians are Making These DIET Mistakes! Are You One of Them?

If You Diet for Weight Loss, Here are 5 Myths You Might be Living With!

If you have been that extremely skinny guy in your high school days, never getting picked for the soccer team, then it is time to fix that stubborn weight issue. Worry not, it s fairly easy, all you have to do is make changes in your diet. Diet is the primary component that can help gain weight.

Some tips you can follow and design your diet plan accordingly are mentioned below: 

Increase your appetite by eating more to gain weight. But do it step-by-step and not by stuffing yourself too much at one go. Add one extra chapatti or more rice than you normally consume, or you even start with fruits by eating an extra one every day. Ghee, oil or butter can not only help increase your weight, but it may increase weight by increasing your fat percentage in your body. Rather you can eat a proper well-nourished diet and increase your muscle mass and not only the fat accumulation in the body.

Carbohydrates are needed to gain weight but include healthier options like banana, potato, mango, whole grain, rice, etc. Instead of sugar-rich food items like chocolates and other junk food items. Carbohydrates are classified into simple and complex carbs. Reduce on your simple carbs like sugar and sweets which later on converts to fats. Complex carbs like whole grains, beans or fibre-rich vegetables and fruits can be consumed for a healthy weight gain.

Consume protein-rich food items after your workout to increase your muscle mass. And eat good fats like nuts and seeds in your diet. Eating a handful of pumpkin or flaxseeds is a good way to give your body the fat intake it needs. Though junk food items like vada pav or burgers are loaded with calories, they only increase body fat and not muscle mass. This is not the right way to go around. Every meal should comprise of carbs and protein. Post-workout nutrients and a well-balanced diet with the proper combination of carbohydrates and protein is the most important to maintain your muscle mass and weight gain process.
Sample Meal Plan -

To give you more opportunities to get the calories to gain weight, aim to eat 3 meals and 2-3 snacks a day. For breakfast, enjoy generous servings of whole grains like whole-wheat bread with beans or egg whites, paneer or Cereals and a glass of milk with nuts will be a good combination.

Mid-morning can be fruit juices, fruit milkshakes, 1-2 serving of fruit or granola bars. Lunch and dinner can be incorporated with 3-4 wholegrain chapattis with a serving of pulses, paneer, chicken or fish and a serving of vegetables with a portion of rice OR 1 bowl of khichdi which serves you with good cereal pulse combination. In between meals if you feel hungry you can have sprouts or roasted channa. Evening you can either grab a whole wheat sandwich, a whole wheat roll or a whole wheat sub.

Bedtime you can either have a glass of milk or either banana /mango/strawberry milkshake.

Right Ways To Gain Weight!

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