It’s natural for anyone trying to lose weight,to want to lose it very quickly.But people who lose weight gradually and steadily are more successful at keeping weight off.Healthy weight loss isn’t just about a diet or program.It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.

Once you’ve achieved a healthy weight,rely on healthy eating and physical activity.To help you keep the weight off over the long term,here are some tips to lose weight in a healthy way.

1.Reduce calorie intake:
Reducing your calorie intake may be the most important factor when it comes to weight loss.Here are a few steps to reduce calorie intake:

*Count calories:
Weigh and log the foods you eat.The calorie intake should be healthy.Try to avoid refined carbs like white bread,maida and pasta.

*Eat only at meals:
Don’t skip meals.Use smaller plates.Reduce the intake of snacks and don’t eat anything after dinner.Chew your foods properly and slowly.

*Fill up with veggies and fruits:
Fill your plates with vegetables and limit starchy carbs.Add more amount of fibre rich vegetables and fruits to your diet.Water-contained vegetables and fruits are also advisable to your as it is low in calorie and helps to keep you hydrated.

*Choose lean proteins:
Eat more protein is a essential part of this plan.Healthy protein sources are lean meat,fish,egg white,beans,broccoli. Eating lots of protein may boost calorie expenditure by 80-100 calories per day.

*Don’t drink your calories:
Try drinking low calorie or zero calorie healthy drinks like water,fresh juice,green tea and more.

2.Lift weights and do aerobic exercise:
You don’t need to exercise to lose weight on this plan,but it will have extra benefits.Try going to the gym three to four times a week to lift weights.If lifting weights is not an option for you,doing some cardio workouts like walking,jogging,running,cycling or swimming would suffice.

Both cardio and weight lifting can help with weight loss.

3. Get good sleep:
Sleep is highly underrated but may be just as important as eating healthy and exercising.Studies show that poor sleep is one of the strongest risk factors for obesity,as it’s linked to an 89% increased risk of obesity in children and 55% in adults.

FOODS TO BE INCLUDED AND AVOIDED FOR WEIGHT LOSS:

Foods to be Included:
Egg white,Green leafy vegetables, Fish,Chicken-breast,Fruits,Whole grains,Legumes,Soups.

Foods to be Avoided:
Sweetened drinks,Processed foods,Refined flours,Junk foods,Chocolates and Candies,Breakfast cereals,High calorie fruits and vegetables.

SAMPLE DIET CHART FOR WEIGHT LOSS:

Early morning-1 glass Warm water with lemon
Morning-Idly(3) with plain sambar(1 cup)
Mid Morning-1 medium apple
Lunch-Rice(1 cup) with sambar(1 katori) and ladies finger curry(1 katori)
Evening snack-Sprouted green gram dhal(1 cup)
Dinner-Samai kichadi(1 bowl)

10 minutes walk,Post dinner is necessary.
Drink 1 glass of warm water before sleep.

Stay healthy,Stay safe.

This is near and dear to my heart because I know what it’s like to want to gain weight and feel like you just can’t.No matter how much you eat or what you try that number on the scale either never changes or shockingly goes down.Like how could it be going down?

If a person is skinned or under-weighed,their body may not be getting the nutrients it needs to build healthy bones,skin and hair.While some people may have a genetic background or a medical illness that prevents them from putting on weight.There comes a question.

WHEN IS A PERSON UNDERWEIGHT?

People use a body mass index(BMI) to calculate if they are underweight,at a healthy weight or overweight.Using the BMI is considered a good measure of a person’s weight because it compares their weight to height.

HOW TO CALCULATE BMI?

Calculating the BMI is easy.There is a simple formula.BMI=kg/m²You have to just square your height in metres and divide it by your height.

Like if your height is 171cm then change the height into metre.

#Now your height is 1.71m.#Square root 1.71.#2.9241 will be your height in metre square.#Now divide your weight by height.#If you are 50kg.Then 50/2.924.#Now the BMI is 17.0.Which means you are under-weighed.

BMI CATEGORIES:

Under weight=<18.5//Normal weight=18.5-24.9//Overweight=25-29.9//Obesity=BMI of 30 or above.

There are basically two main principles to gain weight.You have to increase your calorie intake and gain lean muscle through strength training.

WEIGHT GAIN DIET TIPS:

How do you add high calorie,nutrient-filled foods to your meals?Here’s my way of doing it:

1. Consume at-least 2500-3000 calories per day

Weight gain occurs when you consistently consume more calories than you burn each day.Depending on your activity level and body size,2500-3000 calories may be greater than your current calorie needs,causing you to gain weight.But it’s critical for you to know the exact number of calories that you need to add to your daily diet.

2. Here are some foods that are high in calorie:

*Banana milkshake-Banana milkshake is not only easy to prepare but also helps you to gain weight.Add a handful of almond to the mix and you will have a wholesome meal.

*Chickpeas-Chickpeas is commonly known as “chole”.It is a great alternative of meat as it is high in calories and high in protein which helps to get into body-building

*Potato-Potato is a high caloric foods which is also rich in vitamin-c and potassium.Boiled potatoes are best friends for people who try to gain weight

*Rice-Rice is a good source of carbs,vitamins and minerals.Consuming rice makes you feel less tired and active throughout the day.

*Egg-Egg are great to eat to gain healthy weight.Not only they are packed with protein,vitamins and minerals but they also give you the energy you need to get through the day.

3. Go for six small meals in a day instead of just three.

Eat as often as possible to get a bigger quantity of calories each day.You can plan three meals and three snacks as well.Take care to eat about every three hours throughout the day.Also,eat faster than you normally do and use bigger plates to increase portion size.Drink full-fat milk and fresh juices to boost your calories or add a half cup of nuts to the diet as a snack.This will help you get close to the calorie mark.

Foods to be consumed for weight gain diet:

*Consume fat rich foods like coconut oil,butter,ghee,nuts,seeds,nut-butters.

*Consume high protein foods which includes beans,legumes,soy,dry fruits like walnut,egg,poultry and meat.

*Include sugary fruits like mangoes,bananas,pineapples,dates and dried apricots.

*Add Starchy veggies like potato,sweet potato,peas,corn,pumpkin and yam.

*Also grab full fat dairy products such as cheese,full cream milk and yoghurt.

 Stay healthy and stay safe.

Managing weight by means of diet is a easiest way but most of them are confused with term DIET.Dieting to manage weight should be done in a right way.If an improper way of dieting is done,then it may result either in rapid weight loss or in rapid gaining of weight.

For many people losing weight might seem to be crucial.But managing weight is as crucial as weight loss.Eating too much or not being physically active enough will make you overweight.A weight-control strategy might include

1.Choosing low-fat,low-calorie foods
2.Being physically active
3.Drinking water instead of sugary drinks
4.Eating smaller portions

The thumb rule of weight management are
1.To lose weight,burn more calories than you eat and drink.
2.To gain weight,burn fewer calories than you eat and drink.
3.To maintain weight,burn the same number of calories as you eat and drink

Burning of calories is nothing but doing physical activity like gym activities, cross-fit,zumba,jogging,skipping and so on.

People who wishes to maintain their weight must equally concentrate on physical activity too.Dieting alone would result in many other complications like loosening of muscles,cardiovascular disease ,diabetes and more.

TIPS FOR MAINTAING A HEALTHY WEIGHT:
1.To maintain a healthy weight healthy eating habit is very important so limit the portion size to control calorie intake.
2.Be active both physically and mentally.Physically active is to make the body perfect and mentally active is to make up the mind to have a perfect diet.
3.Starvation should be avoided ,take foods that has more nutrients but not more calories.

4.Follow the my plate plan.(My plate plan is nothing but the normal food which must contain grains,proteins either pulses or meats,vegetables,fruits and dairy products)
5.Skipping meals should not be brought into practice because skipping up of meals may lead to starvation.

HOW MUCH PHYSICAL ACTIVITY DO YOU NEED?
Aim for at-least 150 minutes of moderate intensity workout each week.You need not do that all at once-break it up over the whole week,however you like,try to be as active as you can.
The benefits of exercise aren’t just about weight.Regular exercise can make it easier for you to do daily activities,avoid falls and stay independent.

If you feel lazy,then here are few tips to start your regular activity:
1.Give yourself a task of counting the steps by climbing it up.
2.Check how fast you can run or walk.
3.Try doing skipping for a count of 100.

The above mentioned are the basic physical activity which a lazy person can try doing it.

FOODS THAT HELP IN MANAGEMENT OF WEIGHT:
1.Consume adequate amount of fruits and vegetables.Incase of managing the weight loss, consume low calorie fruits and vegetables frequently and high calorie fruits and vegetables rarely.
2.Add millets to your meals as often you can.But millets should be avoided if you have thyroid problems.
3.Include lean meats, poultry, fish, beans, eggs, and nuts.
4.Fats should be included but in a restricted amount.
5.Consuming water at-least 3 to 4 litre will help you manage a healthy weight.

Stay fit and stay healthy.

Does the word DIET immediately make you think of an UN-pleasant weight loss regimen?

If it did,you are probably not alone.For example,think of the word diet in the marketing products-it usually describes foods that are low in calories like DIET SODA


Diet can refer to the food,as person consumes daily and the mental and physical circumstances that are connected to eating.

Diet often implies the use of specific intake of nutrition for health and weight management reasons.

A healthy or balanced diet is very important.Here a healthy diet is a diet that contains the right amount of all the food groups.It includes fruit,vegetables,grains,dairy products and protein.

So now why do people stay on diet?

Most of the people stay on diet to lose weight or to gain weight but in reality diet not only helps in the management of weights.Here are some reasons why people must be on a healthy diet:-

1. Good nutrition improves well being:

As reported by mental health,two-thirds of people who eat fresh fruits and vegetable daily report no mental health issues.People who consume a poor diet will have a reduction in physical and mental health.Eating healthy diet allows people to be physically and mentally active.

2. Helps to manage a healthy weight:

Eating a nutritious diet filled with fruits,vegetables,whole grains,dairy and protein will help maintain a healthy body weight.To manage the weight,maintaining a healthy diet and exercise program will be needed.Adding a variety of fruits and vegetables to meals can help to control the weight,blood pressure and cholesterol.

3. Maintains the immune system:

Our immune system is our defense against disease.Maintaining the immune system requires an intake of proper vitamins and minerals.Eating a well balanced diet including fruits,vegetables and foods low in fats,will help support a healthy immune system.

4. Healthy eating gives you energy:

Our body derives energy from the foods and liquids we consume.The main nutrients our body uses are carbohydrates,protein and fats and water is necessary for transport of nutrients and dehydration can cause a lack of energy,even iron deficiency or anaemia may also cause fatigue and loss of energy.

5. Healthy diet may lengthen your life:

Your body needs food in order to survive,but the process of break down of food nutrients or metabolizing causes stress on the body.Over eating creates more stress on the body and could lead to shorter life span.Diets that are rich in nutrients and do not contain processed foods have been found to have a positive effect on life expentancy.

As to conclude,a healthy diet is important to maintain good health to prevent chronic diseases and to overall sense of well-being and vitality.

STAY HOME,STAY SAFE AND STAY HEALTHY

ENJOY YOUR QUARANTINE BY HAVING A HEALTHY EATING HABIT!!!

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton