Vaibhav Child Health Clinic

Hello friends!

I am Dt. Urvashi Goyani and I are going to talk to you about weight control today. Friends, obesity is becoming a growing concern as the increasing number of people are diagnosed as obese today. Now, this is very closely related to the lifestyle that we all are adapted to which is very less active and more sedentary. If you are obese, you need to lose those extra pounds as quickly as obesity may lead to many cardiovascular diseases and metabolic disorders. Fat loss is a very slow and gradual process, it requires making changes in your lifestyle as well as diet.

Now some of these changes that you can adopt to lose some of those extra inches off your waist would be:

1) Eat small frequent meals. Generally, three major meals are what you eat but eating small frequent meals like 5-6 small meals in a day helps to increase your metabolism and thus help in the calorie burn.

2) Cardio. Cardio is a way to go, friends if you want to weight lose fat. Specially high-intensity training, involving exercises, preferably compound exercises with a short period of 40 to 50 seconds and then a short rest period of 10 to 20 seconds and then repeating the process. This helps to increase your metabolism again and keeping it up till 48 hours post your workouts.

3) Choose your food wisely. Now food plays a major role in determining how you lose your fats. So focus on eating a high protein, a low carbohydrate and a moderate-fat diet. Definitely limit your sugar intake and avoid junk food as they contain a lot of hidden calories.

4) Be active. Sedentary lifestyle hampers the way you lose your fat. Like sitting for long duration in the office or getting glued to the couch while watching television have all been linked to obesity. So take frequent breaks whenever possible and take a stroll outside the office. Last but not least, Unwind. Friends, you can involve in any relaxation technique like meditation to reduce stress. Stress has been known to lead a sudden weight gain. You can even develop a hobby that keeps your brain involved. I hope these tips would help you.

Thank you so much.

Hi,

I am Dt. Urvashi Goyani, Dietitian/Nutritionist. Today I will give you tips on increasing immunity. Now over a period of time, we have tremendous damage to our immunity. We are very casual in our health choices. However, we can leverage some of this burden and increase our immunity. What if we incorporate healthy habits, improvise our diet, make lifestyle changes, this will definitely will help us in increasing our immunity. So, what is basically immunity? It is our body's natural shield. Diseases are causing germs. They are around us almost every time. So, how can we protect and increase our immunity?
The first tip is:

1. Do not smoke. There can be no compromise on this issue. Smoking is the host of complications and real trouble to our immune system. Cut down on your puffs and gear up.
2. Eat a nutritious diet which includes fruits, vegetables, whole grains, low saturated fat. Eg citrus fruits, green leafy vegetables, yogurt, almond, sipping up on green tea.
3. Drink plenty of water. It helps in flushing out the toxins. It also ensures that optimum oxygen is reaching your cells.
4. Have adequate sleep. While sleeping, our body releases a set of hormones which fight against infection and diseases. So, adequate sleep is a must.
5. Regular exercise. I will not say that you become a hardcore gym junky. But, moderate exercises and walk would go a long way.

Thank You!