Check your BMI, maintain a healthy weight. If you are overweight, ask your doctor to create a weight loss plan for you.
Who do not want to be in shape & look slim? of course all of us! To maintain the beauty, many of us are working hard to keep their body in shape and hence is ready to go for anything just to lose weight. People pay heavy money for gym and fitness training centres for their weight loss and health. We stop eating our favourite foods to look slim. Many of us are opting for some meal replacement shakes, medicines or supplements for this purpose.
However, we generally ignore the simple healthy eating habits that have a major role in weight loss & health. Only menu selection is not sufficient to achieve weight loss and health targets. Menu is important but it not everything, it is one of the important part of healthy living. It has been beautifully illustrated in Ayurvedic text also that how important are your habits.
“How we eat is as important as what we eat.”
Methodical & disciplined eating helps to extract best out of food for body & soul. Food is not just to fill the stomach, it is to nourish every cell of the body.
“You can make your food to work like a superfood by complimenting with eating habits. “
Let us look at some of the healthy eating habits that will surely help you to maintain your best:
To sum up: Tune in with your gut, listen to your stomach & instinct and gather knowledge to follow a path of good health. You will surely achieve your targets. In case you have a concern or query you can always consult an expert & get answers to your questions!
कमर और पेट कम करने का मतलब है मोटापा कम करना. जाहीर है आजकल इस समस्या से कई लोग बेहद परेशान हैं. लेकिन इस परेशानी का भी हल है और बहुत कारगर हल है. इसके लिए आपको सबसे पहले तो इसकी पहचान करनी होगी. इसके बाद ही आपको कोई स्पष्ट निर्णय लेना होगा. यानि आपको अपने कमर और पेट को कम करने का उपाय करना होगा. आइए इस लेख के माध्यम से कुछ पेट और कमर को कम करने के कुछ नुसख़ों को जानें.
पुदीना कई प्रकार से हमारी मदद करता है. जाहीर है पुदीने की चटनी आप भी खाते ही होंगे. लेकिन आपने शायद ही इसके होने वाले फ़ायदों पर गौर किया होगा. इसलिए आपको बता दें कि पुदीने की ताजी हरी पत्तियों की चटनी और चाय पीने से आपका वजन नियंत्रण में रहता है.
गाजर हमारे शरीर के लिए आवश्यक कई तत्वों कि आपूर्ति करता है. यदि आप नियमित रूप से खाने से पहले गाजर का सेवन करें तो आपकी भूख कम हो जाएगी. जाहीर है भूख कम होने से आपका पेट और कमर नियंत्रित रहेगा.
सौंफ की सहायता से
यदि आधा चम्मच सौंफ को आप एक कप पानी में डालकर 10 मिनट तक खौलाएं और फिर इसके ठंडा होने पर इसको ऐसे ही तीन माह तक लगातार पीएं तो ऐसा करने से वजन कम हो सकता है.
पपीता कई तरह के विटामिन ओर पोषक तत्वों से युक्त होता है. इसके साथ ही ये हमारे शरीर में अतिरिक्त चर्बी को भी कम करने में मददगार साबित होता है. इसके साथ एक अतिरिक्त लाभ ये है कि पपीता हमें हर सीजन में मिल जाता है.
दही के द्वारा
दही खाने के महत्व को हमारे देश के लोगों ने प्राचीन काल में ही जान लिया था. इसलिए इसका इस्तेमाल हम आमतौर पर करते रहे हैं. दही के सेवन से आपके शरीर की फालतू चर्बी घट जाती है. इसके लिए आपको छाछ या दही का सेवन दिन में दो-तीन बार करना होगा.
छोटी पीपल कई बीमारियों में आपके काम आती है. इसके लिए आपको इसका बारीक चूर्ण पीसकर उसे कपड़े से छान लेना होगा. इसके बाद इस चूर्ण का तीन ग्राम नियमित रूप से सुबह के समय छाछ के साथ लेना होगा. ऐसा करने से आपका बाहर निकला हुआ पेट अंदर हो जाता है.
शक्कर और चावल से परहेज
मोटापा को या पेट को कम करने के लिए आपको इसका बात का भी विशेष ध्यान रखना होगा कि इस दौरान कार्बोहाइड्रेट की अधिकता वाले खाद्यपदार्थों के सेवन से परहेज करें. आपको बता दें कि शक्कर, आलू और चावल में सबसे अधिक कार्बोहाइड्रेट मौजूद होता है.
सोयाबीन और चना मिश्रित आटा
रोटी तो आप भी खाते ही होंगे लेकिन कमर और पेट को कम करने के लिए आपको गेहूं के आटे की रोटी की जगह गेहूं, सोयाबीन और चने के मिश्रण से तैयार आटे की रोटी खाना होगा. क्योंकि इस दौरान ये ज्यादा फायदेमंद है.
सब्जियां और फल
यदि आप अपना कमर और पेट कम करना चाहते हैं तो आपको सब्जियों और फलों का नियमित रूप से सेवन करना होगा. क्योंकि इसमें कैलोरी की ख़ासी कमी होती है. ये कम कैलोरी आपके मोटापा को भी कम करता है.
आंवला और हल्दी
आंवले और हल्दी की एक समान मात्रा को पीसकर इसका चूर्ण बना लें. इसके बाद इस चूर्ण को छाछ के साथ नियमित रूप से लेते रहें. ऐसा करते रहने से आप देखेंगे कि कुछ दिन बाद आपकी कमर एकदम पतली हो जाएगी.
मिर्च की सहायता से
खाने में कटी हुई हरी मिर्च या काली मिर्च को शामिल करके बढ़ते वजन पर काबू पा सकते हैं. एक शोध के अनुसार वजन कम करने का सबसे बेहतरीन तरीका मिर्च खाना है. दरअसल मिर्च में पाए जाने वाले कैप्साइसिन नामक तत्व से भूख कम होती है. यही नहीं इससे ऊर्जा की खपत भी बढ़ जाती है.
लटजीरा या चिरचिटा के बीज
लटजीरा या चिरचिटा के बीजों को किसी मिट्टी के बर्तन में हल्की आंच पर भूनकर अच्छे से पीस लें. इसके बाद एक-एक चम्मच दिन में दो बार नियमित रूप से इसका फांकी लें. ऐसा करने से आपको बहुत फायदा होगा.
मालती की जड़ और छाछ
मालती की जड़ को पीसकर शहद के साथ मिलाकर खाना भी लाभदायक साबित होता है. इसके बाद आप छाछ भी पीएं तो ये ज्यादा प्रभावी होगा. प्रसव के बाद होने वाले मोटापे में यह रामबाण की तरह काम करता है.
टमाटर और प्याज में डालकर खाएं काली मिर्च व नमक
टमाटर और प्याज का सलाद काली मिर्च व नमक डालकर खाएं. इनसे शरीर को विटामिन सी, विटामिन ए, विटामिन के, आयरन, पोटैशियम, लाइकोपीन और ल्यूटिन मिलेेगा. इन्हें खाने के बाद खाने से पेट जल्दी भर जाएगा और वजन नियंत्रित हो जाएगा.
यदि आप नियमित रूप से रोज सुबह-सुबह एक गिलास ठंडे पानी में दो चम्मच शहद मिलाकर लें तो आपका कमर और पेट कम होगा. क्योंकि ऐसा करने से आपके शरीर से वसा की मात्रा कम होती है.
गुग्गुल गोंद को दिन में दो बार हल्के गुनगुने पानी में घोलकर सेवन करने से आपको अपना वजन कम करने में मदद मिलती है. यदि आप इसका इस्तेमाल करेंगे तो ये कई अतिरिक्त लाभ भी प्रदान करेगा.
हरड़ और बहेड़ा का चूर्ण
हरड़ और बहेड़ा का बारीक पीसा हुआ चूर्ण बना लें. फिर इस एक चम्मच चूर्ण को 50 ग्राम परवल के जूस के साथ मिलाकर इसे नियमित रूप से लें तो ऐसा करने से आपका वजन तेजी से कम होने लगेगा.
करेले की सब्जी
करेले की सब्जी खाने से भी वजन कम करने में मदद मिलती है. सहजन के नियमित सेवन से भी वजन नियंत्रित रहता है. साथ ही आपके शरीर से कई अन्य परेशानियाँ भी कम होंगी.
The name 'fast food' comes from the fact that it can be prepared and served in a jiffy and not to mention, tastes delicious. Fast food is easily prepared processed food served in snack bars and restaurants as a quick meal or to be taken away. Don't be fooled by the smell and the taste, they have such little to no nutritional value that they can hardly be called food. They are rich in calories, fat and sugar that lead to various kinds of health conditions. Popular junk foods include gums, sweets, carbonated drinks, desserts, dried foods; you probably love them now but after knowing their effects on your health you might want to eliminate them from your diet. Here are some of the conditions which can be caused by consumption of excessive fast food:
Cut down on junk foods and incorporate fruits and vegetables and also make time to include a daily exercise routine to maintain a healthy lifestyle.
With so many diets, diet tips and hoax dietitians around, it may become difficult to choose the best dietician. Here is a list of few best dieticians in Mumbai who have years of experience, are well qualified and can customize your diet as per your disease or goal. While choosing a diet you must understand that it is a is a lifestyle change and needs to be adapted for a longer run, so the diet should be flexible and sustainable. Best dietician in mumbai are:
1. Dt. Neha Suryawanshi
Masters in Dietetics and Food Service Management, Diploma in Clinical Nutrition, B.Sc.- Clinical Nutrition & Dietetics
Dt. Neha has 13 years of experience and is known for her expertise as a clinical nutritionist with expertise in weight loss and weight management, management of diabetes, PCOD, lipid and liver. She is also known for her knowledge of sports nutrition. She is also experienced as a Corporate Nutritionist and has worked previously with VLCC and Snap fitness, before opening her own clinic- Neha's Diet Clinic.
Consultation fees: ₹1000
2. Dt. Charmi Gala
BSc - Dietetics / Nutrition, PG Diploma In Dietetics & Hospital Food Service
Dr. Charmi Gala is an experienced dietitian with 10 years of experience, including her work in hospitals like P.D. Hinduja Hospital. She is known for her customized and flexible diet plans that are easy to stick and give long term results. You can consult with her for lifestyle related problems like weight, diabetes, thyroid or PCOD at Human Touch Clinic.
Consultation fees: ₹1000
3. Dt. Khushboo Sahijwani Matta
BHSC. In Dietetics, Msc Dietetics & Food Service Management
Dt. Khushboo Sahijwani is a certified nutritionist and a Reebok Certified Fitness Instructor. This gives her an edge as her diet plans are a mix of diet and fitness exercise, that help you achieve your fitness goals. In 10 years of career she was associated with some reputed gyms and has been part of the medical care team for bariatric and cosmetologist surgeries. Her clientage varies across all age groups and patients from metabolic or lifestyle disorders. She has also written many articles for leading magazines & newspapers and health websites.
Consultation fees: ₹1200
4. Dt. Janvi Chitalia
ACSM Qualified Personal Trainer, ISSA, ACSM, Diploma In Weight And Shape Management
Dt. Janvi Chitalia holds many national and international certificates and degrees in the field of nutrition. She is known for holistic approach balancing nutrition and exercise along with use of natural home remedies to boost metabolism. More than emphasizing on following a diet plan she lays stress on educating about choosing the right foods and combination of foods for sustainable and long term diet.
Consultation fees: ₹2000
5. Ms. Sweta Shah
BSc - Dietetics / Nutrition, MSc - Food and Applied Nutrition, Post Graduate In Food Science And Nutrition
Dt. Sweta has 9 years of experience and practices at her own clinic- Holistic Nutrition. She specializes in diet plans related to weight loss and weight gain and weight management. She is great at counselling and her approach is very practical which allows you to follow the plan, giving the desired results.
Consultation fees: ₹1500
6. Dt. Geeta Shenoy
Registered Dietician, Post Graduate Diploma In Dietetics
Dr. Geeta Shenoy is a registered dietician in Mumbai. She is practicing from last 27 years. She understands your body type, its metabolism and then plans a customized diet for you. She is known for her clinical knowledge especially cases related to kidney, heart, thyroid and diabetes. Her practical approach yields good result in weight loss and weight management as well.
Consultation fees: ₹1200
7. Dt. Amreen Shaikh
P.G. Diploma In Dietetics & Nutrition, BSC - Zoology
She is a well recognised dietitian with 10 years of experience. After gaining experience from major hospitals, she currently runs her own clinic with the name of Right Bite Clinic. Areas of clinical interest to her are diabetes, high Cholesterol and high Lipids, antenatal (Pregnancy), Post-Pregnancy weight loss, weight management and diet for thyroid and PCOD. She focuses on a balanced diet as a medium to gain and restore the health and doesn’t focus on supplements.
Consultation fees: ₹500
8. Dt. Archana Desai
P.G.Dietetics, BSc - Dietetics / Nutrition, P.G.in dietetics
Dt. Atchana is a dynamic nutritionist, with an experience of 15 years. She specialises in weight management, clinical nutrition, child nutrition, & sports nutrition and DNA Diets. She believes eating right can cure every problem. Her diet plans are a reflection of same. She currently practices at Weight Loss & Management Clinic.
Consultation fees: ₹1500
9. Dt. Megha Jalan
Msc - Dietetics
Dt. Megha, has 6 years of experience and has known to deliver excellent result when it comes to diabetes & high Cholesterol control through diet. Her other area of special interest is weight loss and weight management plans. She practices at Vedumrut Clinic Crystal Centre.
Consultation fees: ₹1000
10. Dt. Ms. Malika Kabra Rathi
Msc - Clinical Nutrition
Dt. Rathi holds an experience of more than 10 years and is known for her results in weight management and therapeutic conditions like diabetes, cholesterol management. She is associated with many well known clinics and hospitals. She has excellent knowledge for conditions like PCOS, diabetes, healthy heart, cholesterol management, anemia and childhood obesity.
Consultation fees: ₹2000
Avoid sweets, juices, fried foods and junk foods during your weight loss program.
Both obesity and bariatric surgery can lead to major physical, emotional, psychological, social and financial burdens on people and families. In addition, patients who undergo bariatric surgery need to be committed to lifestyle alterations regarding diet and physical activity. As a result, patients are recommended to participate in a bariatric support group to help them cope with the demanding journey of weight loss surgery.
Patients can find different types of help in a bariatric support group, including education. Following the surgery, patients need to learn how to change their lifestyle behaviors, and many groups are focused on learning about food choices, meal plans, vitamins and fluid guidelines — information and tricks that are not in the books. In addition, it is expected to work as safe place, where no one is judged. Patients can sit and hear other people’s stories — or share theirs as well — and will most likely develop a good relationship with other participants in the group, since being in the same situation creates a special connection.
Support group is a time during the week that you think about your surgery and your progress. Life is busy and people get overwhelmed with work, kids and other commitments. Sometimes your surgery and your program take a backseat. When your surgery takes a backseat, your program can slip. Coming to support group can give you a shot in the arm and you will become refocused
Losing weight can seem very tough!
Sometimes you feel like you're doing everything right, yet still not getting results.
Here are few common mistakes people make when trying to lose weight
1. Choosing Low-Fat or "Diet" Foods
Processed low-fat or "diet" foods are often considered good choices for losing weight, but they may actually have the opposite effect.
Many of these products are loaded with sugar to improve their taste.
For instance, one cup (245 grams) of low-fat, fruit-flavored yogurt can contain 47 grams of sugar (nearly 12 teaspoons) .
Rather than keeping you full, low-fat products are likely to make you hungrier, so you end up eating even more.
Instead of low-fat or "diet" foods, choose a combination of nutritious, minimally processed foods.
Bottom line: Fat-free or so called “diet” foods are typically high in sugar & may lead to hunger & higher calorie intake & ultimately no weight loss.
2. Eating Too Many or Too Few Calories
A calorie deficit is required for weight loss. This means you need to burn more calories than you consume.
You may be consuming too many foods that are healthy but also high in calories, such as nuts,seeds and cheese. Watching portion size is the key.
On the other hand, decreasing your calorie intake too much can be counterproductive.
Studies on very low-calorie diets providing less than 1,000 calories per day show they can lead to muscle loss and significantly slow down metabolism .
Bottom Line: Consuming too many calories can stop you from losing weight. On the other hand, too few calories can make you hungry and reduce your metabolism and muscle mass.
3. Not Exercising or Exercising Too Much
During weight loss, you lose some muscle mass as well as fat, although the amount depends on several factors
If you don't exercise at all while restricting calories, you're likely to lose more muscle mass and experience a decrease in metabolic rate.
By contrast, exercising helps minimize the amount of lean mass you lose, boost fat loss and prevent your metabolism from slowing down. The more lean mass you have, the easier it is to lose weight and maintain the weight loss
However, over-exercising can also cause problems.
Studies show excessive exercise is unsustainable in the long term for most people and may lead to stress. In addition, it may impair the production of adrenal hormones that regulate stress response
Trying to force your body to burn more calories by exercising too much is neither effective nor healthy.
However, lifting weights and doing cardio several times per week is a sustainable strategy for maintaining metabolic rate during weight loss.
Bottom Line:A lack of exercise can lead to loss of muscle mass and lower metabolism.On the other hand, too much exercise is neither healthy nor effective and it may lead to stress.
4. Only Focusing on the Scale Weight
It's very common to feel like you're not losing weight fast enough, despite sticking to your diet.
However, the number on the scale is only one measure of weight change. Weight is influenced by several things, including fluid fluctuations and how much food remains in your system.
In fact, weight can fluctuate by (1.8 kg) over the course of a day, depending on how much food and liquid you've consumed.
If the number on the scale isn't moving, you may very well be losing fat mass but holding on to water. Fortunately, you can do several things to lose water weight.
Measuring your waist with a tape measure and taking monthly pictures of yourself can reveal you're actually losing fat, even if the scale number doesn't change much.
Bottom Line :
Many factors can affect scale weight like water retention, muscle mass, weight of undigested food,constipation.You may be losing body fat even if the scale reading doesn’t change much
5. Overestimating How Many Calories You Burn During Exercise
Many people believe that exercise "supercharges" their metabolism.
Although exercise increases metabolic rate somewhat, it may actually be less than you think. People burned 200 and 300 calories during exercise sessions. Yet when asked, they estimated they had burned over 800 calories. As a result, they ended up eating more.
Bottom line: One hour of exercise burns 200 -300 calories, but people tend to overestimate & end up eating more calories.
6. Not Eating Enough Protein
Getting enough protein is extremely important if you're trying to lose weight.
In fact, protein has been shown to help with weight loss in several ways.
It can reduce appetite, increase feelings of fullness, decrease calorie intake, increase metabolic rate and protect muscle mass during weight loss .
To optimize weight loss, make sure each of your meals contains a high-protein food like sprouts, eggs, beans,pulses, yoghurt in diet
7. Not Tracking What You Eat in Any Way
Eating nutritious foods is a good weight loss strategy. However, you may still be eating more calories than you need to lose weight.
What's more, you may not be getting the right amount of protein, fiber, carbs and fat to support your weight loss efforts.
Studies show that tracking what you eat can help you get an accurate picture of your calorie and nutrient consumption, as well as provide accountability
In addition to food, most online tracking sites and apps allow you to enter your daily exercise as well.
Bottom Line: If you are not tracking what you eat, you may be consuming more calories than you realize.
8. Still Drinking Sugar
Many people cut soft drinks and other sweetened beverages out of their diet to lose weight, which is a good thing.
However, drinking fruit juice instead isn't smart.
Even 100% fresh fruit juice is loaded with sugar and may lead to health and weight problems similar to those caused by sugar-sweetened beverages .
What's more, liquid calories don't seem to affect the appetite as it is devoid of fiber. So you end up consuming more calories overall, instead of compensating for the liquid calories by eating less later in the day.
Bottom Line:If you cut out sugar-sweetened beverages but continue drinking fruit juice, you’re still getting a lot of sugar and are likely to take in more calories overall.
9. Not Reading Labels
Failing to accurately read label information can cause you to consume unwanted calories and unhealthy ingredients.
Unfortunately, many foods are labeled with healthy-sounding food claims on the front of the package. These may give you a false sense of security about choosing a certain item
To get to the most important information for weight control, you need to look at the ingredients list and nutrition facts label, which are on the back of the container.
Bottom Line:Food labels provide information on ingredients, calories & nutrients.Make sure you understand how to accurately read labels.
A ketogenic diet, broadly known as keto diet is popularly known for being a low carb diet, as the body produces ketones in the liver that is used as energy. When we consume something that contains a high ratio of carbs, our body automatically produces glucose and insulin. Glucose is considered to be the easiest molecule for our body to transform and use as energy, thus it can used as over any other energy source. On the other hand, insulin is manufactured in our body to carry the glucose that is present in our bloodstream to take it all around body to create maximum energy.
As glucose is generally being used as the main source of primary energy, our fat amount in our body is not required for and thus it is stored. As we can observe in a normal high carb diet, our body uses glucose as the primary source of energy. As we lower the intake of carbs, the body subsequently goes into a state which is known as ketosis.
Ketosis is considered to be a normal natural process of our system that our body initiates that helps us to survive when food intake is low in our body. During such state, our human body produces ketones, which are the outcome of the breakdown of fats present in the liver.
Why ketogenic diet is good for you?
There are many advantages and benefits of a ketogenic diet in our body, from loss of weight to therapeutic activities. The following are some of the benefits of a keto diet:
Weight Loss: This is the most basic benefit for a keto diet in our body. Obesity is never good for one’s health, thus following a keto diet will definitely decreases your body weight and you shall be healthy. The keto diet basically uses our body fat as an energy source, so the weight loss is obvious. During keto diet, our insulin level that is the fat storing hormone in our body drops at a really massive rate which in turn turns our body into a fat releasing or fat burning machine. Thus following keto diet is essential for your body as it is good for your health. Many dieticians prescribe keto diet to patients who are suffering from obesity. Although it is a difficult diet for a foodie, yet it is very effective.
Blood sugar control: Keto diet controls your blood sugar too, it is more effective than normal low carb diet. With the control of fat in the body during keto, blood sugar stays in control too.
Mental stability: Keto diet helps you to mentally focus on your work. Ketones are known to make your mind sharp as it is a great source of fuel in your brain.
Energy increase: With controlled blood sugar and mental stability, it is evident to have high energy as ketone turns fat into energy in our body.
Hunger back to normal: Keto diet helps in normalising your hunger too. Sudden hunger will leave your body and mind.
There are few other uses as well such as it helps in acne repair, can be used to treat epilepsy, cholesterol and blood pressure regulation and resistance to insulin. Carbs from vegetables, nuts and diary products are the main source of keto diet. Thus, keto is one of the healthiest diet for a human being to stay fit! In case you have a concern or query you can always consult an expert & get answers to your questions!