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Dt. Ms. Mukta Ghatge

Bsc Nutrition And Dietitics, MSc in Nutrition and Food Processing

Dietitian/Nutritionist, Pune

5 Years Experience  ·  500 at clinic
Dt. Ms. Mukta Ghatge Bsc Nutrition And Dietitics, MSc in Nutrition and Food Pr... Dietitian/Nutritionist, Pune
5 Years Experience  ·  500 at clinic
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Our team includes experienced and caring professionals who share the belief that our care should be comprehensive and courteous - responding fully to your individual needs and preferences....more
Our team includes experienced and caring professionals who share the belief that our care should be comprehensive and courteous - responding fully to your individual needs and preferences.
More about Dt. Ms. Mukta Ghatge
Dt. Ms. Mukta Ghatge is one of the best Dietitian/Nutritionists in Jehangir Hospital, Pune. He has helped numerous patients in his 5 years of experience as a Dietitian/Nutritionist. He studied and completed Bsc Nutrition And Dietitics, MSc in Nutrition and Food Processing . You can consult Dt. Ms. Mukta Ghatge at DOSS Clinic in Jehangir Hospital, Pune. Don’t wait in a queue, book an instant appointment online with Dt. Ms. Mukta Ghatge on Lybrate.com.

Lybrate.com has top trusted Dietitian/Nutritionists from across India. You will find Dietitian/Nutritionists with more than 38 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Pune and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
Bsc Nutrition And Dietitics - SNDT Women's University, Mumbai, - 2012
MSc in Nutrition and Food Processing - SNDT Women's University, Mumbai, - 2014
Languages spoken
English
Hindi

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409-410, Sohrab Hall, Landmark: Opp. Jehangir Hospital, Sasoon Hospital, PunePune Get Directions
500 at clinic
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I have a family history of diabetes few months back on investigation my sugar fasting was on higher side but pp was normal on couple of times & hba1c was 5.3 normal in sept 16. But in 2014- 2015 it was 6.1 noted. Presently I am not taking any medicine. Which test fasting, pp or hba1c only shd be take in consideration whether person has diabetes or not?

Masters in Human Nutrition and Nutraceuticals
Dietitian/Nutritionist, Madurai
I have a family history of diabetes few months back on investigation my sugar fasting was on higher side but pp was n...
Hello lybrate-user. Happy that you r concern about your health. U can very well go for a HBA1C test to detect whether you r diabetic, fasting n pp sugar may vary according to intake of food that you take during the test. Always be follow a good diet practice since you hav family history. Pls upload your results.
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Hello Sir/Mam, I am 19 years old engineering student, my weight is just 50 kgs, my height is well and I want to increase my weight.

BHMS
Homeopath, Faridabad
Hello Sir/Mam, I am 19 years old engineering student, my weight is just 50 kgs, my height is well and I want to incre...
Hello,Homoeopathic medicines are less invasive and have more herbal approach towards gaining the weight. There are a number of homoeopathic medicines, which treat the root cause behind the body’s inability to gain weight or bulk up. 1. Take alfalfa tonic(wsi), 2 – 2 tsp. Thrice a day, half an hour before meals. 2. Calcarea phos 200, 5 drops , once in aweek , morning empty stomach for 2 weeks. 3. Take eggs, milk, butter, bananas, potatoes, mangoes, figs, oats, soyabean and dry fruits. 4. do light exercises regularly to keep your body active. These homoeopathic medicines and dietary addition will increase your appetite and give your metabolism a healthy boost. ***If you do not get results with this treatment then please revert me i will suggest you to go through some tests.***
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Technology-Health!

Technology-Health!

After science v/s religion, it is technology v/s nature. Of course, advanced technology is a result of science.

Yes, science has truly given us many benefits. But, are these benefits a threat to our survival now?

In the recent two decades, hasn’t everything taken a drastic change?
Transformation has taken place from advanced technology to a totally new standard of living to every one’s priorities.

Earlier kids used to play outdoor games; today they play games on electronic devices. Due to which they miss the best way of exercising, face health problems like headache, hearing aid, slow mental growth etc. and the worst part is that they aren’t privileged enough to experience such fun.

Also, nowadays serials and cartoons that are shown on television are not only violent but also vulgar.

Not everything can be suitable for all the age groups. Watching adult stuff might divert the mind of children in an unexpected direction. They might probably act bossy which might be harmful for people around them.

Now, these electronic gadgets emit rays which could be dangerous for every person out there.
This transformation has actually done the worst thing possible. That is, it has completely taken us away from nature. It has actually ruined the peace of mind a person should actually have.

Why are our grandparents and parents still so fit to do almost everything and why does our generation have a comparatively lazy or laid back attitude?

Isn’t it because of this big time revolution!

Be it the concrete buildings, or the roads, for which so many rocks are being destroyed all of it has simply spoiled what we actually deserve to have.

Lines well said, “Don’t judge a book by its cover”

The brighter it seems, the darker it is.
It’s never too late to value the beauty of what we still have.

1 person found this helpful

Sir I feel low energy and tiredness. When I take ornidazole I feel well and fully energy. I take all test sonogrpay, cbc,stool test all are normal .what is problem this. When stop medicine I feel further tiredness.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
u need to take a balanced diet drink 4 ltr water eat more fruits and coloured vegetables eat more protein foods do exercise reduce ur stress eat good fats moderately
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Hello Dr, I am 24 years old from last 2-3 my weight hase be increase and I have to loss I now I am doing job in MNC so my job timing is 1: PM to 10: 30 and my office is far from my city so o I have to go from home at morning 9 and I came back home at late night 12: 30 so I can not concentrate on my diet so can you please provide current and proper diet schedule so I can put control on my weight.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hello Dr,
I am 24 years old from last 2-3 my weight hase be increase and I have to loss I now I am doing job in MNC s...
Hye, thanks for the query. Your weight is a balance of calories. Fad diets may promise you that counting carbs or eating a mountain of fruits will make the fats drop. But when it comes to weight loss, it's sensible eating that counts. Weight loss comes down to burning more calories than you take in. You can do that by reducing extra calories from food and beverages, and increasing calories burned through physical activity. Understand that weight /fat loss involves sensible eating. You have to eat the right foods at the right time. Eat small but frequent meals. Take smaller main meals. Take a glass of warm water 10minutes before meals. Avoid long gaps in between meals. Eat nuts, fruits, curd, milk as mid meals, this is possible to manage at your work desk. Have an early dinner if possible. Or avoid a very heavy dinner. Don't skip breakfast. Do not overindulge in the main meals. Avoid junk as far as possible. Exercise at least 4 times a week. Lastly be committed. Remember it's a lifestyle change and not a one time thing. All the so called fad, crash, restricted diets will only give you muscle and bone loss. The fats will remain as it is. So, don't forget the bottom line: The key to successful weight loss is a commitment to making indefinite changes in your diet and exercise habits.
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I have heavy weight problem. I want to many jimms but there is no result for my weight loss so please suggest me what to do.

BHMS
Homeopath, Thane
I have heavy weight problem. I want to many jimms but there is no result for my weight loss so please suggest me what...
Hi, Going to gym and doing regular exercises only will not give you results .You should maintain proper dietary habits such as avoid junkfood,spicy and oily food.Eat oats daily once a day.Eat fruits and salads. Take following medicine GO-SLIM Drops (WHEEZAL) 5drops from both bottles (A&B) in 1/4th cup of water to be taken 1/2 an hour before meals for 1mth.Revert back for further treatment plan.
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Hello sir, My age is 18 and my weight is 85. Please tell how to control over weight.

C.S.C, D.C.H, M.B.B.S
General Physician,
Hello sir, My age is 18 and my weight is 85. Please tell how to control over weight.
You need to have a diet and exercise plan based on your bmi, age & weight and sex, presence of any diseases. There are exercises specific for each part of body like hips, thighs or abdomen. Comprehensive exercise & diet plan based on whether vegetarian /non vegetarian can be given. May also need to do some tests. In brief, weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans for each part like belly, thighs, legs etc. To burn off fat. Some tips 1) drink three or four cups of water whenever you feel hungry and just before eating food 2) take boiled or raw vegetable like cucumber, carrot etc. As half of your diet. Then take 1/4 of your total diet as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. Should be just bare minimum. The most important is to burn off the energy intake by exercises. There is no shortcut or medicines without exercise. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. It is better to do some tests
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Hello sir im 27 y old guy and my height is too short as well as my body weight and structure is very weak and thin. How can I improve myself?

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hello sir im 27 y old guy and my height is too short as well as my body weight and structure is very weak and thin.
H...
Hye, Thanks for the query. Height growth at this age is not possible but you can definitely gain weight. If you want to gain some weight, you need to eat more calories than you burn. 1. Eat 5 to 6 meals a day In order to gain weight, you need to start eating 5-6 meals a day. However, it is important that you break these meals into parts, as eating a lot at once may result in indigestion. Also, be sure to include healthy foods in your diet for a healthy weight gain. 2. Weight train at least 3 times a week When you train with weights, your muscles grow. 3. Consume more calories than you burn. Eating calories more than your normal intake may not be easy, but you must do it if you want to stop being skinny. Make sure you don’t do it just by overeating at once, but instead do it gradually over the whole day. 4. Work out your entire body A lot of gym goers usually train only the muscles on their arms, chest and shoulders and this is a grave error. Make sure you workout your entire body for a wholesome weight gain. 5. Load up on protein As informed earlier, you have to consume more calories than your normal intake every day. You can do this by eating foods rich in protein like dairy, meat, eggs, nuts, dry fruits, pulses, sprouts, smoothies, milk shakes etc. 6. Drink your calories It may be tough to meet your calorie requirements by just eating. Drinking milk, lassi, milkshakes or fruit smoothies with little or no sugar can be a great way to load up on the required calories. 7. Try and eat fast (but don’t choke on it) Your body takes some time to give signals of satiety which is why eating fast can help you eat more. 8. Focus on recovery after each workout Stretching exercises, foods rich in carbohydrates can help recover your body significantly. Also, you should aim for 8 hours of sleep as inadequate sleep can cause several problems. 9. Be patient with yourself Hoping to gain weight quickly in a healthy manner is unrealistic. Even if you follow all the advice that is there, you may end up gaining just 1-2 kilos in a month. Every body is different, and just because you are not seeing results in terms of weight gain, you shouldn’t feel discouraged. Living healthy by eating the right diet will make you feel better and more positive about life and increase your strength. 10. Believe in yourself.
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I have very thiner body , therefore I am looking not good , I want to have a healthy body. Please help me.

Masters Of Science In Dietetics And Food Service Management Msc. (DFSM), Certified Diabetes Educator (CDE), Advanced Clinical Nutrition Program, Post Graduate Diploma In Clinical Nutrition And Dietetics PGD, Bachelors Degree In Applied Nutrition Bhsc
Dietitian/Nutritionist, Mumbai
I have very thiner body , therefore I am looking not good , I want to have a healthy body. Please help me.
Hello, weight gain is the result of well balanced diet, physical activity for 30-40 mins 3-4 days/week preferably weight training and rest of 8-10 hours. All foods included in your diet should be power packed i. E giving you many nutrients and calories, also it should be high on proteins so as to help you in gaining muscle mass for better health and immunity. Examples-banana/mango/chickoo milkshakes with honey and nuts, paneer stuffed sandwiches/parathas, chikkis of peanuts/chana to be stocked with you as this can be conveniently had anywhere, dryfruits and mixed nuts. Overeating would harm more than help as it would lead to burning excess calories to use the food eaten leading to wastage of energy and in the bargain you might lose weight.
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Sr, My father has got diabetes so many year. And this time increase uric acid. That's why having pain in joint and not controlled. So tell me any home remedies ?

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Bundi
Sr, My father has got diabetes so many year. And this time increase uric acid. That's why having pain in joint and no...
There is lot of info on net but selection should be as per medical history, body nature and availability of certain herbs. As a primary measure, karela powder (or cap. Karela), methidana seeds or powder, turmeric powder, shigru (sahinjana) and meshashringi, manjishtha capsules/ powder should be used to address both the problems. Prolonged use will show curing trends without side effects.
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I want to gain weight for my medical examination within one month, please help me out.

BAMS
Ayurveda, Ambala
I want to gain weight for my medical examination within one month, please help me out.
Dear you can easily gain weight and get a healthy muscular body by following these best things - 1. To gain weight, your digestion should work properly. If you have any disease of digestive system you should treat disease first. For proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. Or take 1/2 teaspoon of black pepper (kali mirch), 1/ 2 tea spoon of jeera (cumin), 2-3 slice of ginger. Boil it in one glass of water for 2-3 minutes. Drink 5-10 teaspoons (15-20 ml) in morning and evening for strong digestive system. Or you can take amla powder 1 teaspoon with water for strong digestion. 2. Take a diet rich with proteins and fats. You should take high calorie food that increase your muscle mass and induce growth in bones. I am sending the diet chart. Follow it in your daily life to fastly gain weight * in morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. * in lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. * in evening, take 1 glass of milk (300 ml) with 2 bananas. * in night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. 4. For proper weight, proper sleep is very important. So you should sleep for 6-8 hours daily. 5. Avoid soft drinks, western fast food (burgers, french fries, pizza etc. They disturb your digestion. 6. You can try protein powders like endura mass, milk powder, soya protein. And creatinine for weight gain by taking 1 tea spoon added in milk once a day.
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I am fat. And I don't want to exercise but I am doing yoga regularly but still not able to reduce weight.

Diploma in Diet and Nutrition, B.Pharma
Dietitian/Nutritionist, Gurgaon
I am fat. And I don't want to exercise but I am doing yoga regularly but still not able to reduce weight.
Hi, DipsI can understand that weight gain is a big problem now a day. The main reason behind weight gain is eating more of the processed food, less of exercise and drinking less water. You observe the habit of yours, you will find that these three reasons. Hence to lose weight cutting on processed food, sugary food, drinking 3-4 liter of water daily and exercise for min of 30 min per day is essential. Balanced food is the key to long term weight loss. I can suggest a diet plan and some dietary supplement for quick weight loss. I am suggesting a general diet and supplement for you. Sample Diet PlanBreakfast – green Juice.Lunch – vegetable pulao with pineapple fruits. Dinner – paneer with green salad. Snacks – 25g almonds with green tea. Suggested supplement Microfruit tab after breakfast Cytofresh tab after breakfast Lipolyzer tummy tab after lunch Lipolyzer hips and thigh tab after dinner.
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How to put on weight as i am eating 4 times a day and have digestion but food is not absorbing on my body.

DUSM
Unani Specialist, Coimbatore
How to put on weight as i am eating 4 times a day and have digestion but food is not absorbing on my body.
Breathing, talking, peeing, even sitting? they all use up the body's water supply. Let your body dry out, and your energy level will dry up as well. High-calorie meals take longer to digest and end up pulling energy away from other cells in your body. Nutrition show that breakfast eaters not only feel better mentally and physically compared to people who skip breakfast, but they also tend to have a healthier lifestyle and are better at dealing with depression and emotional stress. Almonds and peanuts are so nutrient dense that a single nut packs enough calories to heat up half a cup of water. Nuts are also high in magnesium and fiber, two proven energy boosters. Do regular exercise.
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Hi, am unable to store food or water in my stomach. If I Had food soon after 10 minutes motion is coming. ANd if I hve water toilet is coming. Feeling unhealthy. I do night shift job for bpo Call center. I request you to give a proper suggestion please . Thank you.

MD - Ayurveda, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Jammu
Hi, am unable to store food or water in my stomach. If I Had food soon after 10 minutes motion is coming. ANd if I hv...
This type of problem is caused when u don't take take proper sleep at night.night is made for sleeping and days for doing work
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Cucumber Benefits

Net Qualified In Community Health And Social Medicine, M.Sc - Dietetics and Community Nutrition
Dietitian/Nutritionist, Durgapur
Cucumber Benefits

Cucumber Benefits

19 people found this helpful

Health Benefits Of Chyawanprash

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Chyawanprash

1. Useful in preventing infections during seasonal changes:

When winter sets in or monsoon starts, the weather undergoes drastic changes, bringing new bacteria, germs and living organisms into the air. Some people fall prey to infections and fevers during these months. Taking chyawanprash helps your body in fighting such fungal and bacterial infections.

2. Enhances the digestive system:

If you have a weak digestive system, taking chyawanprash regularly may help you enhance it. It helps streamline bowel movements and digestion of foods. The cinnamon and amla in this formulation have carminative properties, and they help prevent flatulence. It also helps prevent constipation, a condition affecting a major part of human population.

3. Helps fight respiratory issues:

The herbs present in this ancient formulation can help people suffering from long term and chronic respiratory ailments. It actually aids lung functioning to an extent.

4. Helps keep skin radiant and healthy:

Contrary to what many people think, applying beauty products externally on the skin is not enough to look youthful and attractive. What you take in also reflects on your skin. Chyawanprash contains a number of herbs including amla that has vitamin c in good amounts. Those herbs, when taken internally, help skin stay healthy and radiant. So, in a way, eating chyawanprash helps you thwart signs of aging to an extent. The saffron present in this elixir may aid in improving your complexion.

5. Aids in purifying blood:

People who lead a hectic life, get less sleep or gorge on junk foods frequently get excess toxins in their body. These toxins, when stored in the body, lead to the onset of several complications and ailments. They also hamper with natural blood purification process in your body. Eating chyawanprash helps in purifying the blood and eliminates those excess toxic elements from the body.

6. Enhances sexual prowess:

While this is not well known, eating chyawanprash can help boost sexual prowess and help cope with sexual problems better. For example, the herbs present in this formulation help keep menstruation cycle in shape.

7. Assist in coping with stress:

The herbs present in this ayurvedic formulation actually have a calming effect on your nervous system. So, eating it may help you cope better with stress.

8. Sharpens memory and aids brain function:

You have to keep track of so many things in your life and career. It is not uncommon for anyone to forget things at times, even at a young age. Eating chyawanprash makes your body fortified with herbs that aid in boosting brain functions and sharpening memory. Apart from adults, kids can also better focus on their studies and concentrate on various activities by eating this ayurvedic elixir.

9. Offers energy for daily chores:

Owing to workload, incessant multitasking and tension, a lot of people feel a lack of energy in doing things, including daily chores. Chyawanprash contains plenty of herbal extracts that provide your body with enough energy to sail through the daily chores without feeling fatigued or worn out.

10. Aids weight loss:

A lot of obese individuals fail to shed excess pounds because their metabolism is not at an optimal level. Eating chyawanprash helps in stimulating the metabolism and thus aids in losing weight.

11. Heart health boost:

Eating chyawanprash regularly can benefit heart health, say ayurveda experts.

12. Cholesterol regulator:

Chyawanprash intake can help lower the high levels of cholesterol in the blood. It also regulates blood pressure.

13. Helps improve nails and hair:

Eating this elixir may help improve the health of your hair and nails. The antioxidants present in chyawanprash help slow down premature hair graying and prevent brittle nails.

14. Helps combat cold and cough:

Chyawanprash has vitamin c and other ingredients that help your body stave off virus and bacteria that lead to cold and cough.

15. Urinary infections:

Taking chyawanprash is likely to benefit those suffering from urine infection and other related ailments.

13 people found this helpful

My weight has become a problem for me to work normal 8 hrs work,feel exhausted after some time working. Please help.

Master Of Science ( Home Science) , B.Sc
Dietitian/Nutritionist, Delhi
For idle body weight and stamina you should eat balanced diet which comprise of all the nutrients according to your lifestyle and daily routine .Eat small and frequent meals . Have fruits atleast twice a day .Drink 10-12 glass of water per day . Also some physical work (simple walking) will help u in weight loss . By doing this you will gradually lose weight.
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Sir, from last one month i am getting weaker. Due to some improper schedule also it got affected. I do smoke also. Sir can you please help me to quit smoking and gaining my weight?

Reparenting Technique, BA, BEd
Psychologist, Bangalore
Sir, from last one month i am getting weaker. Due to some improper schedule also it got affected. I do smoke also. Si...
When you quit smoking you will tend to gain weight. Tobacco smoke stifles appetite. Apart from that the oral stimulation you used to get from smoking is going to want to be satiated and usually you will tend to eat or drink extra for sometime. But it is really good that you want to stop smoking because it is really very harmful. Just the fact that you want to give up smoking is a good starting point. The habit can be very difficult to halt because of the many conditions attached to smoking. In fact these conditions can exist all through the day unlike other addictions. But your desire to want to stop is the most important factor. It is important to find out about the ill-effects of smoking to have a reason that alarms you about continuing in the habit. The information is really scary. The nicotine in tobacco smoke stimulates the heart beat to raise the blood pressure in no time at all. So you must avoid it like the plague: it is just very bad medicine for you. In fact it is highly toxic too. You will need to stop smoking or consuming any tobacco related items with immediate effect. You should start vigorous exercises, gradually increasing it over a period of time. Do deep breathing exercises every time you feel like smoking (try Yoga), and replace the oral urge with some healthy food substitute to satiate the need. You may also take hard candy or chewing gum. If the urge is too strong, then use nicotine chewing gum or nicotine patches, for a little while until the smoking drive reduces substantially. You may also join Smokers Anonymous in your city where the support is really extraordinary for like-minded people who are also in the same situation. Keep yourself occupied or engaged with interesting activities during the times when it is most tempting. Keep the company of non-smokers for some time i.e. at least for the first 21 days. Above all announce it to everyone that you have quit smoking. Here?s a piece of very good advice: even if you accidentally/willfully take a cigarette, it is not the end of the world ? you can start the cessation all over again. You must persevere with the best support until you defeat this addiction. Counseling is very useful in the initial stages and when temptations are at their highest. All the damage you incurred earlier because of the smoking can be reverted back to normal in quick time.
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I am under 42 years fleeing so tired during work out & daily routine what will I do for increasing my stamina. And also tell me can I take some supplement in this age. If yes then which one I took thanks.

BSc - Food Science & Nutrition, PGD in Sports Nutrition and Dietitics
Dietitian/Nutritionist, Mumbai
Hello, Reasons of tiredness could be numerous Lack of sleep Inappropriate diet Deficiencies of nutrients Pathological conditions Stress etc If any of the above factor has to be corrected please get it done. A combination of the above factors can also make you feel low. Supplement recommendation is only required if the diet follow is insufficient. That too after consulting a professional.
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I have desk job and in the last 2years. My weight was gone up from 75 KGS to 83 KGS I want to lose weight. Please help.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
I have desk job and in the last 2years. My weight was gone up from 75 KGS to 83 KGS I want to lose weight. Please help.
Your weight is controlled by 4 major factors (1) refined sugar consumption (2) exercise and hydration (3) posture and sitting (4) how many times do you indulge yourself - alcohol, binge eating at parties, overeating etc. Step 01: refined sugar 1. Avoid all snacks and commercial products with sugar in them - biscuits, cakes, bournvita, horlicks, coke, pepsi, energy drinks, sweetened yogurt etc. 2. Cut down on your daily intake of tea/coffee and maintain it at 3-4 cups a day. 3. Try to add little sugar to any beverage (coffee, tea, milk, lemon water etc.) that you have and ideally you should refrain from adding any sugar altogether. Step 02: get exercise and proper hydration 1. Try to work out for 20 minutes each day. You do not necessarily have to go to the gym. You can incorporate some pretty powerful exercises in your daily routine like - squats, skipping, surya namaskar and core exercises. 2. Drink 8-10 glasses of water everyday but remember that tea/coffee are not substitutes for pure water. Step 03: improve posture and sitting habits if you have a sitting job then ensure that you do not sit for more than 30 minutes at one stretch. Get up and move a little after every 30 minutes. Step 04: stop indulging and eat more of raw natural stuff 1. No more than 60 ml of hard liqour or 2 glasses of beer per day. 2. Try to eliminate the urge to overeat but if you do overeat try to limit the incidents to two times per week. 3. Eat 4 servings of fruits per day. 4. Each of your meal should contain 50% of raw vegetables. Once you incorporate the above points in your routine you will see a dramatic difference in your weight, physical shape and energy levels. You will find that there are a lot of companies out there that are trying to sell expensive products to naive consumers in the name of weight loss. These products may not necessarily be good for you. Losing and maintaining weight is something which is totally in your hands, it is easy and it is free of cost if you follow the above mentioned points.
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