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There are plenty of diet programs and meal plans out there, including many designed specifically for women looking to lose weight.

However, not all meal plans are equally effective when it comes to weight loss.

In fact, although many diet plans are safe, healthy, and sustainable, others can be ineffective, hard to follow, and downright dangerous.

The meal plans featured in this article were selected based on the following criteria:

Here are 7 of the best weight loss meal plans for women.

Plant-based diets consist mostly of foods derived from plants, such as fruits, vegetables, nuts, seeds, and legumes.

Animal products are also sometimes included in small amounts, including meat, fish, poultry, eggs, and dairy.

Several studies have concluded that following a plant-based diet could be an effective strategy for helping reduce body fat (1, 2).

One review found that people who followed a plant-based diet experienced less weight gain over 4 years than those who followed other diets (3).

Additionally, eating more fruits and vegetables, both of which are key components of a plant-based diet, has also been linked to increased weight loss and decreased belly fat (4, 5).

Not only that, but some research in women found that eating more fruits and vegetables may be tied to a lower risk of obesity and weight gain (6, 7).

For more information about following a plant-based diet, check out The Plant-Based Diet for Beginners by Alice Newman.

Shop for this book here.

Low carb diets involve limiting the consumption of added sugars and foods high in carbohydrates, such as grains and starches.

Although there are various types of low carb diets available, most restrict carb consumption to less than 26% of your total daily calories (8).

A review of 17 studies found that low carb diets were more effective for short-term weight loss than low fat diets, although the difference between the two slowly decreased over time (9).

Some research also suggests that low carb diets could increase the number of calories that your body burns throughout the day, which may help support weight loss (10, 11).

Whats more, other studies have found that low carb diets may offer other benefits specifically for women, including improvements in hormone levels and menstrual regularity (12).

However, keep in mind that very low carb diets may not be a good fit for everyone, especially women with certain medical conditions or those who are pregnant or breastfeeding (13).

If you find that a very low carb diet is too restrictive or difficult to follow, you may want to consider trying a moderately low carb diet instead.

For a more in-depth look at the benefits of a low carb diet, consider reading The Art and Science of Low Carbohydrate Living by Jeff S. Volek and Stephen D. Phinney.

Shop for this book here.

WW is a popular weight loss program originally founded in the 1960s.

It uses a points-based system, which assigns foods a certain number of SmartPoints based on their nutritional value and gives users a daily budget of points to spend per day.

It also encourages regular physical activity with various workout guides specifically for women, and offers options like group workshops and personal coaching for an additional fee.

Plus, it helps teach you how to make healthier food choices, so it may be a good fit for women seeking long-term, sustainable weight loss.

Many studies have found that WW may be effective for weight loss.

One large review of 39 studies found that people who used WW for 1 year lost 2.6% more body weight than a control group (14).

Similarly, another study showed that people who followed WW for 1 year lost over twice as much weight as those who received a self-help booklet and 5 minutes of general nutrition advice (15).

Not only that, but they also maintained a greater amount of overall weight loss than the control group, even after 2 years (15).

Get started with WW here.

The Dietary Approaches to Stop Hypertension (DASH) diet is an eating plan designed to help lower blood pressure levels.

The diet encourages eating fruits, vegetables, whole grains, and lean protein sources, while red meats and foods high in added sugar or salt are limited.

Not only has the DASH diet been shown to improve heart health, but some research suggests that it may help facilitate weight loss as well (16).

One study in 293 female nurses found that greater adherence to the DASH diet was associated with a lower risk of obesity and excess belly fat (17).

A review of 13 studies also showed that people following the DASH diet lost significantly more body weight and belly fat than a control group after 24 weeks (18).

In another study, older adults who followed a low calorie DASH diet for 12 weeks experienced a 6.3% reduction in body weight and a 2.5% decrease in body fat percentage (19).

You can read more about the DASH diet in The Complete DASH Diet for Beginners by Jennifer Koslo.

Shop for this book here.

Based on the traditional diets of countries like Spain, Greece, and Italy, the Mediterranean diet is often considered one of the healthiest eating patterns.

The diet involves eating lots of fruits, vegetables, nuts, seeds, whole grains, and healthy fats like olive oil.

As part of this diet, processed foods, sugar-sweetened beverages, red meat, and refined grains should be limited.

Several studies have found that the Mediterranean diet could help boost weight loss for women.

For example, one large study in over 32,000 people showed that greater adherence to the Mediterranean diet was tied to a lower risk of obesity and belly fat (20).

Another study in 565 people found that following the diet more closely was associated with a twofold increase in the likelihood of weight loss maintenance (21).

Whats more, one study in 248 women showed that following the Mediterranean diet was linked to having lower body fat levels (22).

If youre interested in learning more, check out The Complete Mediterranean Diet by Dr. Michael Ozner.

Shop for this book here.

Jenny Craig is a program that helps simplify weight loss by providing fully prepared meals and snacks.

Plus, certain plans offer individual coaching with a Jenny Craig consultant to help you stay on track and reach your goals.

Several studies have found that Jenny Craig could be an effective choice for weight loss.

In fact, one review of 39 studies reported that people who used Jenny Craig for 12 months experienced 4.9% greater weight loss, compared with those who received brief counseling or printed education materials (14).

In another small study, women who followed Jenny Craig lost an average of 11.8 pounds (5.3 kg) over 12 weeks (23).

Get started with Jenny Craig here.

Noom is a mobile app that helps users build healthy habits to support long-lasting, sustainable weight loss.

Although no foods are off-limits with Noom, the program focuses on foods low in calories but high in nutrients, such as fruits and vegetables.

The app also offers support from a virtual health coach, access to an extensive library of nutritious recipes, and tools to help log and track your progress.

According to one study in nearly 36,000 people, approximately 78% of participants experienced weight loss while using Noom over an average period of 9 months (24).

Another small study showed that women who used a virtual coaching program like Noom for 8 weeks experienced significant weight loss and improvements in behaviors like emotional eating (25).

Plus, Noom encourages members to eat mostly foods with a low calorie density, which has been shown to support both weight loss and fat loss (26, 27, 28).

Get started with Noom here.

There are a few factors that you should keep in mind when selecting the meal plan thats right for you.

For starters, be sure to consider your personal needs and preferences.

While some may enjoy structured diet programs, others might prefer plans that are a bit more flexible.

Certain meal plans may also require more time and effort than others, which can be an important consideration for women who might not want to measure portion sizes or track their food intake.

Be sure to avoid diets that eliminate entire food groups or are overly restrictive. Not only are these meal plans more difficult to follow long term, but they can also make it much more difficult to get all the nutrients that you need.

Finally, be sure to talk with your doctor before making any big changes to your diet. This is especially important if you have any underlying health conditions or are taking any medications.

There are a variety of meal plans for women that can help support long-term, sustainable weight loss.

When choosing a meal plan that works for you, consider your personal needs, preferences, and the amount of time and effort required.

Steer clear of overly restrictive plans and talk with your doctor before making modifications to your diet.

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7 of the Best Weight Loss Meal Plans for Women in 2021 - Healthline

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Weight loss tips: The weighing scale is not the best way to measure your progress

Health experts, nutritionists and even fitness experts are of the belief that the weighing scale is not the best way to measure your progress when you are trying to weight loss. Your progress can be measured by several other factors like how well your clothes fit you, how active you feel, how well you are able to sleep and much more. In one of her recent posts on Instagram, nutritionist Nmami Agarwal shares two things that you need to do when you are trying to lose weight.

According to Agarwal, if you are trying to lose weight, you need to first stop weighing yourself and start measuring your body fat. This is a better way to assess how well you are responding to the changes you have made in your diet or lifestyle.

In order to calculate your body fat percentage, you can add your waist and hip measurements and then subtract your neck measurement to determine your circumference value. So if you waist is 32inches, hips are 36 inches and neck is 13.5inches, then your circumference value will be 54.5.

Also read:What Are The Factors That Affect Your Metabolism And In Turn Your Chances To Lose Weight?

Measuring body weight regularly, especially among women, is not an accurate way to measure your progress for several reasons. Your body experiences hormonal changes throughout your menstrual cycle and this may affect your body weight. Moreover, water retention, bloating and constipation and indigestion issues which can also make you weigh more.

See how well your clothes fit you to measure your progress on weight loss regimePhoto Credit: iStock

Also, the weighing scale cannot differentiate between your muscle, fat or water weight. All it can do is measure the relation your body mass has, with gravity.

Follow a diet which includes all good groups like fats, carbs and proteins. Avoid following diets that are restrictive in nature as they can increase cravings and mood swings, cause irritability and may put you at risk of nutritional deficiencies.

Also read:Weight Loss Tips: Expert Reveals 4 Surprising Reasons You Feel Hungry All The Time

For healthy weight loss, you need to have a balanced diet and practice portion control. Even if you are having sweets and desserts, portion control is the key.

Consistent and regular exercise is another key to effective and sustainable weight loss, fitness, agility, mobility and overall being disease-free. Include both weight training and cardio in your fitness routine.

Besides, to take care of your sleep, make sure you get 7 to 9 hours of good quality sleep on an everyday basis, that you take less stress and avoid smoking and alcohol.

All of these measures will make you fit in your clothes better, reduce how lethargic you feel, up your energy levels and make you feel good, positive and active. Try them now!

Also read:Nutritionist Reveals How Much Weight Is Safe To Gain During Pregnancy

(Nmami Agarwal is nutritionist at Nmami Life)

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Weight Loss Tips: Should You Be Weighing Yourself Regularly? Nutritionist Reveals The Truth - NDTV

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Weight loss tips: Stay stress-free to speed up your metabolism

Metabolism is an important factor that affects your workout results. When trying to lose weight, it is also important to maintain a healthy metabolism. It is the rate at which your body produces energy from the food and drinks consumed. From green tea to a concoction of different kitchen ingredients, there are several drinks and teas that claim better metabolism. But not many are aware of factors that affect your metabolism and how it actually works. You need to take care of several factors to speed up your metabolism. In this article, here are some details straight from an expert that can help you understand your body's metabolism.

Nutritionist and fitness expert Munmun Ganeriwal explains, "Whenever someone thinks of weight loss, metabolism is one of the important factors that come up. Many also believe that they are gaining weight due to slow metabolism. To understand body's metabolism, we tend to check it with machines typically seen in places like gyms that calculates BMR with the help of factors like age, gender, height and weight. But you need to know that your metabolism is affected by various other factors."

Also read:Here's Your Complete Guide To A Perfect Warm-Up Session Before Working Out

Level of stress and water intake in a day can affect your body's metabolismPhoto Credit: iStock

She further mentions that factors like stress, weather, hydration status, hormonal balance and many more are linked with your body's metabolism. While measuring metabolism or BMR on software-driven machines these factors are often overlooked.

Also read:Varun Dhawan Aces Animal Flow: Know All About This Unique Workout Straight From His Instructor Devrath Vijay

Ganeriwal says, "You need to understand your body. Your body gives certain signs and symptoms that tell you that your metabolism is slow. If you are experiencing digestive issues like gas or bloating constantly then definitely it is a sign of low metabolism. A slow metabolism can be one of the reasons behind reoccurring digestive issues. Other visible factors include hormonal issues like thinning of hair or hands and feet getting cold."

Also read:Workout Tips: How To Start Lifting Weights? Expert Tells Important Do's And Don'ts

Weight loss: Regular exercise can help you boost metabolismPhoto Credit: iStock

The food and the lifestyle choices you make will help you reset your metabolism. So, eat right, exercise well, move more throughout the day and sleep well to fix your metabolic rate.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

New York, New York, Feb. 17, 2021 (GLOBE NEWSWIRE) -- We all want to have our dream body and fit into our perfect outfits, right? The harsh reality in todays modern society is that it is easier than ever to gain weight - the fast paced lifestyle leading many to choose fast food options, which compounds negatively over time. Fortunately, there are those who know the recipe to help you achieve your weight loss goals and sustain the results long term - even for life. According to Boost Media Agency, the key to losing weight and keeping it off is working directly with a weight loss coach. Each with their own unique coaching styles and areas of expertise, here we present the 10 weight loss coaches to watch in 2021.

Gina Livy (@ginalivy)

Gina Livy is an incredible weight loss coach who provides an effective program for people who want to improve their health and their fitness level. Her 12-week online program, Weight Loss by Gina, went live in 2018 and it found instant success. Today, the program has evolved to a group membership with a community of over 4,000 members. Gina started her coaching career as a one-on-one personal trainer, but then she decided to package her own program to reach more people and help them with their goals.

Weight Loss by Gina is one of the most comprehensive and effective weight loss programs available on the market and its available at an affordable price. Gina provides an option for people who want to lose weight in a healthy, affordable, and sustainable way. Additionally, people enjoy the program a lot because its not restrictive and the community is very welcoming.

Gina offers a weight loss program thats very different from many of the other options out there. Theres no counting, measuring, or weighing of any kind, so people are not enslaved by numbers, and theres also no deprivation. Instead, Gina explains why the body feels the need to store fat, focuses on fat loss, and creates an environment for the body to get that fat out. Her program also addresses food behaviors and associations so people can learn to be more mindful and more in tune with their bodies.

Leah Peters (@leahpetersfitness)

Leah Peters is an experienced industry-leading fitness, nutrition, and mindset coach whos here to help people turn their life around and find wellness. She combines science-backed nutrition and training research with ancient wisdom to help clients improve their physical and mental health tremendously. She has created the Weight Loss Warriors, which is a self-paced wellness program that provides a path for women to find ultimate fitness.

Leah provides evidence-based practices so each individual client will be able to unlock their inner power, find healing, and boost their confidence like never before. She has extensive experience in the field, which has allowed her to become so helpful for so many people. She holds a Masters degree, multiple fitness and nutrition certifications, and shes also an award-winning athlete and retired national fitness competitor.

Her training approach focuses on education and personal development, not only on weight loss. She understands misinformation and unhealthy habits such as emotional eating or following fad diets can make a lot of harm, so shes passionate about arming people with knowledge and helping them heal from the inside out. Leah knows how difficult it can be to balance fitness and other aspects of ones life, so she wants to help others reach their healthy weight without sacrificing their happiness.

Christy Davidson (@christyleefit)

Christy Davidson is a weight loss and life coach whos passionate about helping people lose weight without having to sacrifice the food they love or their happiness. Her approach to weight loss as a certified personal trainer has a great focus on mental health because she believes the mind and body are strongly connected, something she learned while studying psychology in school.

Weight loss can be challenging and difficult, but Christy wants people to actually have fun with the process. Peoples fitness journey doesnt have to be torture, it can be enjoyable and sustainable, and thats the kind of weight loss experience shes here to provide. She coaches people through group coaching programs such as The Glow Up Challenge, but she also provides one-on-one coaching. Shes also made sure to create a community in her private Facebook group where she can connect with everyone and people can support each other.

The Glow Up Challenge is a 6-week group program thats different than other fitness programs on the market. It doesnt only provide workouts to challenge the body, but also mental health challenges for the mind. Christy is happy to be helping people make real changes, so shes excited to introduce The Glow Up Mastermind program in 2021 to level up and help her clients enter the next stage.

Sarah Pelc Graca (@Strong.With.Sarah)

Sarah Pelc Graca is the founder of Strong With Sarah. She is a successful weight loss coach who is passionate about helping her clients lose weight without having to give up their favorite foods or their joy for life. She believes every client is unique, so she thrives in creating customized nutrition, exercise, and accountability plans that are effective and bring people closer to their fitness goals.

Through her signature one-on-one coaching program, the Freedom With Food Formula, she and her team help people change their nutrition habits and create a more peaceful relationship with food by providing accountability, along with educational content and tools to create a healthier mindset. Sarah and her accountability coaches (Victoria Burgess and Cassie Evans) work with each client individually - empowering them to learn more about their thoughts and actions, which leads to sustainable weight loss.

Sarah provides convenient and flexible weight loss programs that are not created to add more stress to anyones life. Quite the contrary, theyre created to help people finally understand what it takes to lose weight in a straightforward way... Without any fad diets! She includes guidance and support every step of the way so its an enjoyable process, not a burden to bear. Between her website and her Instagram highlights, she has over 500 testimonials from clients who have successfully lost weight and kept it off long-term!

Barbara Orban (@nodietbabe)

Barbara Orban is a weight loss coach whose approach focuses on helping women change their relationship to food and their bodies as well. She created No Diet Babe to guide women through the process of weight loss without having to rely on low calorie diets that are often too restrictive and cause more harm than good. She teaches women to have a new perspective of food and helps them shatter all the unhealthy subconscious links theyve created to food, that lead to self-sabotage.

Women who have been dieting on and off throughout their entire lives will find theres absolutely nothing wrong with them and theyre able to shed weight without feeling hopelessness, guilt, or shame. Barbara is proud of helping women reach their dream weight and maintain it effortlessly by helping them change their habits and their mindset.

Through No Diet Babe, she offers private coaching and daily support as well as group coaching. She also has a 6-week course called Emerge that focuses on emotional eating and how to recover from it. She also has a podcast, the Manifesting Doll Podcast, where she combines psychology and the law of attraction to provide guidance and perspective. Barbara also has amazing subliminal audios to help her clients reprogram their subconscious mind and unlock their inner power.

Mika Pavy (@mika.fitnesspassion)

Mika Pavy is a weight loss expert from Los Angeles with 8 years of experience in the fitness industry. Shes focused on helping people tone their bodies, lose stubborn fat, and enjoy amazing results they can maintain in the long-term to change their lives for good. When she first started in the fitness industry, there was an overload of information and it was difficult to separate the right from the wrong.

She understands better than anyone that theres a lot of contradicting fitness information out there, so she is committed to teaching people the actual science behind how peoples bodies and minds work. This is how she has been able to help people have a deeper understanding and unlock their inner power to achieve the goals that once seemed impossible to reach.

Mika provides a blueprint and valuable guidance, strategies, and tools for people to reach their fitness goals ten times faster. Many of the solutions that often get so popular are only band-aids and they dont approach the root of the issue. Mika does get to the bottom of it and focuses on fixing the problem at the root so people can get their bodies and health back. All this without suffering or giving up the foods that make people happy.

Lori Doddy (@lori.doddy)

Lori Doddy is the founder of Lori Doddy Lifestyle LLC and the creator of 5 TO THRIVE, a one of a kind 12-week weight loss program designed to teach professional, driven women unique methods for eating, exercising, reducing stress, and mastering the challenges of being female in high-pressure careers. She provides a customized approach very different from anything else on the market. Its extremely effective and specifically designed to fit easily into any womans busy schedule.

Lori Doddy, Ph.D. has a 30-year career in education as a teacher, graduate professor, college dean, and Vice President. During most of her life, she battled eating disordered behaviors, yo-yo dieted, suffered debilitating migraines, and endured overwhelming stress. But 7 years ago, she hit a wall and was determined to find a healthy way to lose weight and manage the stress of a high-pressure lifestyle, which is common among professional women.

She managed to transform not only her body and mind but also her lifestyle while continuing to advance her career. On her quest, she found passion and purpose, and began coaching. Lori pursued nutrition and personal training certifications, and last year took her coaching career full-time. With her effective, unique program, Lori helps clients reach unprecedented success with massive weight loss and improved fitness levels, while advancing their careers and not sacrificing their health or any ambitions in life.

Kyle May (@tailormaydefitness)

Kyle May is an online fitness coach and founder of Tailor Mayde Fitness, whos 100% dedicated to helping busy men lose fat and keep it off without sacrificing their lifestyle. He knows what its like to struggle with weight loss because he has been through the process himself. During college, his weight reached 300 pounds and he had no confidence to speak of. He was lost, stuck in a vicious cycle, and he had no idea how to start getting his body back.

Eventually, he decided to take control and soon fell in love with fitness and weight training. Kyle turned his life around, shed all that weight, and built positive habits that allow him to be healthy and active. Today, he wants to help other men who are struggling to balance fat loss and a hectic schedule so they can reach their goals.

Kyle makes weight loss an enjoyable and incredibly educational journey that gives his clients resources they can use for a lifetime. He offers a pragmatic approach that focuses on helping people develop sustainable habits and helping them understand the root of the issue so they can take the right steps. Kyles weight loss program can be adapted to anyones lifestyle and it will be tailored to the needs of each individual so they can reach their goals with the support they need.

Dreia Walker (_cuttheweight)

Dreia Walker is a weight loss coach who is passionate about keeping others accountable towards their fitness goals. From her own experience with seeing the results real accountability can bring, Dreia has been able to transform countless lives throughout her journey.

Also an entrepreneur at heart, Dreia has multiple weight loss and fitness products to help you reach your goals even faster. Understanding that some people are restricted by time, she enables them to get the best results in the time they have at their disposal.

Knowing how much confidence you can gain from becoming your best self, it's no surprise Dreia is so passionate about her work. As big as I used to be I never imagined my future self to be so confident. I never imagined my future self to overcome not loving myself. I just didnt picture life any differently when I was 250 pounds Dreia explains. If youre looking to lose weight & build confidence, Dreia is your girl.

Lori Aloisio (@myhealthyandfreelife)

Lori Aloisio is a weight loss coach whos passionate about health and well-being. She has a Bachelors Degree in Health Care, is a registered nurse in Finland, and an avid student of alternative medicine, traditional Chinese medicine, and nutrition. Through her job and all her studies, she noticed that Western medicine doesnt address many important factors for overall health.

As she studied alternative medicine, traditional Chinese medicine, and nutrition, she became much healthier and she learned to lose weight in a way that worked for her and didnt feel restrictive at all. During the same time, she also discovered the law of attraction and she realized she had been creating her reality since she was a child. Lori rediscovered her power and she also discovered a passion for helping people lose weight.

She had amassed all this knowledge about healthy living and she was ready to share it, something she couldnt do freely while working as a nurse because there were guidelines to follow. Thats what led Lori to found Healthy And Free Life and she created the S.H.I.F.T weight loss method. She doesnt provide a quick fix that provides results that dont last. Instead, she helps people remove the source of the issue entirely and completely turn their lives around.

Make sure to follow each of these amazing weight loss coaches as they continue to help their clients reach their weight loss goals. Each of their Instagram's have been directly linked here. Finally, we would like to thank Boost Media Agency for taking the time to put this article together.

Media DetailsContact: Lewis SchenkCompany: Boost Media AgencyPhone: 3106001787Email: operations@boostmediaofficial.pageWebsite: http://www.boostmediaofficial.page

Information contained on this page is provided by an independent third-party content provider. GlobalReleasewire make no warranties or representations in connection therewith. If you are affiliated with this page and have any concerns regarding this article please contact us at contact@globalreleasewire.com

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The 10 Weight Loss Coaches to Watch in 2021 - GlobeNewswire

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Image courtesy of WUNC

By Claire Prudhomme

Diet culture is thought of as the status quo of health within the United States and it is hard to see its toxicity until it is pointed out. Some examples of toxic diet culture is societys encouragement of restrictive eating, extreme weight loss and unrealistic body standards. Diet culture leads the consumer to believe that extreme calorie deficits and the use of weight loss pills and shakes are maintainable. Not only are they not sustainable, they also cause a negative way of thinking that can be detrimental to mental health.

The diet culture industry is consistently profiting off of your insecurities. To lose weight, your body has to exert a certain amount of calories more than what you normally take in via food on a daily basis. This obviously varies from person to person but selling this image of a slim girl and what it takes to lose weight is obviously wrong. A diet is only temporary in maintaining a level of health due to the way diets cause so much temporary restriction.

In 2020, the United States diet and weight loss industry was worth $71 billion. The diet industry is not limited to skinny teas, detox pills and colon cleansing. It also has so much to do with food distribution within the United States. Even the mundane items like diet soft drinks, artificial sweeteners, diet-company chains, meal replacements, medical programs and more all are active participants in the way we are influenced by the fitness industry. In fact, the way that stores are organized tend to put healthy food at the forefront of the store.

Social media and the internet has only expedited the effectiveness of the toxic diet industry. With things like the Chloe Ting Workout Challenge and the widespread information about various diets like Keto, people are often left to the persuasiveness of toxic diet culture. The message they receive is what they are doing to be healthy is simply not enough.

Healthy isnt limited to just one look. For so long, an industry has pushed an idea that a person has to be skinny and toned to be healthy. This is not true. Health isnt a one size fits all kind of scenario, it varies and fluctuates throughout a persons life. Diets simply dont contribute to health living, they provide temporary moments of healthy fixation; they dont change the lifestyle of a person.

You dont have to diet to live healthier or even to lose weight. The first step to living a healthy lifestyle is to implement small changes in your day to day life. Instead of eating a cookie every night, maybe try a cup of fruit every now and then. Keep doing this until you feel a habit start to form and studies show that it takes around 66 days on average to form a habit. Try to take the stairs instead of the elevator every once in a while. The key is that you dont do it all at once.

The moment you create a multi-level plan, your brain is destined to be set back. Instead of saying youre going to workout an hour a day, cut out all sweets, wake up early etc., pick one thing to make a habit at a time. If you change habits slowly, you can change your lifestyle permanently.

Also, there is nothing wrong with loving who you are and what you look like now but still want to change to be healthier. Your desire to change should be rooted in a want to feel happier and healthier, not to fit a certain standard. Practicing self-love is more important than fitting into society standards.

Confidence and the way that you look in clothes comes from an acceptance in yourself, not an acceptance by others. The moment that a person accepts themselves for who they are, it is easier to accomplish whatever goals they have.

Your body fuels you, so you better fuel it.

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Why Diet Culture is Toxic - Catholic University of America The Tower

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

High-intensity interval workouts can help trim belly fat that comes with age-related hormone changes.

Image Credit: Richard Drury/DigitalVision/GettyImages

Losing weight in your 40s isn't the same as when you were in your 20s and 30s. Unfortunately, a few changes make it slightly more challenging.

For one, sarcopenia (the natural loss of muscle tissue with age) starts to rear its head. And remember, muscle burns more calories than fat does, so losing muscle mass means a slower metabolism.

The second hurdle for those assigned female at birth is the transition through menopause, called peri-menopause. It's common for women in this stage of life to gain weight, gain fat (especially around their mid-section) and start to have higher blood sugar levels, according to a November 2018 study in Maturitas.

So how can you make weight loss or even just weight maintenance easier in your 40s? Here are five expert-backed tips.

1. Figure Out How Many Calories You Actually Need

To lose weight, you need to eat less than you burn, which comes down to simply subtracting calories. But how many calories is that, exactly?

Keep in mind that calorie needs change as we age, so you may need fewer calories than you did in your 20s or 30s to maintain your current weight. Here's a general look at calorie needs by age and activity level (the lower number in each range is for people assigned female at birth, and the higher number is for those assigned male at birth):

Age

Sedentary

Moderately Active

Active

36-40

1,800-2,400

2,000-2,600

2,200-2,800

41-45

1,800-2,200

2,000-2,600

2,200-2,800

46-50

1,800-2,200

2,000-2,400

2,200-2,800

Source: U.S. Food & Drug Administration. "Do You Know How Many Calories You Need?"

Moderately active means you walk between 1.5 and 3 miles per day (or do equivalent exercise), while active means you walk more than that each day.

In order to lose weight, you'll want to subtract 500 to 750 calories from your weight-maintenance number, per the 2020-2025 Dietary Guidelines for Americans. This should help you lose 1 to 1.5 pounds each week, which is considered safe and maintainable in the long run, according to the National Institutes of Health.

Keep in mind, though, that you shouldn't fall below 1,500 daily calories for those assigned male at birth or 1,200 for people assigned female at birth, per the Dietary Guidelines, because this puts you at risk for nutrient deficiencies and other unhealthy side effects.

Fish is a high-protein food that also packs heart-healthy benefits.

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When you're trying to lose weight, eating protein-rich foods is key partly because protein is quite filling (more so than carbs or fat, actually, per a February 2015 study in the Nutrition Journal). Also, eating protein may help you eat less later in the day, according to the same study.

In another study, this one in post-menopausal people and published May 2015 in the Journal of Nutrition, Health, & Aging, those who ate higher amounts of protein weighed less and had less body fat than those who ate lower quantities of protein.

The high-protein eaters ate 0.8 grams of protein per kilogram of body weight or more each day. That translates to about 55 grams of protein each day for a 150-pound person.

So, what should you be eating? Protein-rich foods include all types of seafood, meat, poultry and eggs; plant-based proteins like nuts and seeds and "butters" made from them; soy products; and peas, lentils, and beans, per the USDA.

Here are some common protein-rich foods that make healthy additions to a diet:

Based on how your hormones change in your 40s as you enter perimenopause, following a lower-carb diet could help prevent weight gain or make weight loss easier.

"You want all of your hormones in balance your sex hormones like estrogen, progesterone and testosterone, as well as insulin," Carolyn Williams, PhD, RD, author of Meals That Heal, tells LIVESTRONG.com.

That balance is key for a couple reasons. First, your sex hormones work with insulin to control your blood sugar.

"When your sex hormones become unbalanced, you're at higher risk of developing insulin resistance, which can make perimenopause symptoms worse," Williams says. "And also, decreased estrogen levels have been linked to insulin resistance."

This is why experts believe post-menopausal people gain weight, especially in the abdominal area, and also find it harder to lose weight.

Williams suggests cutting back on carbs to help fight that insulin resistance that can encourage weight gain or prevent weight loss.

"I have found that alternating low- and lower-to-moderate carb days can be beneficial for this age group. And by this I mean days where you have 50 grams of net carbs and then days where you have 100 grams of net carbs," Williams says.

Net carbs is an easy calculation: It's total carbohydrate grams minus grams of fiber.

To get a better grasp on what 50 grams of net carbs a day looks like in food servings, here's how many carbs and net carbs are in a serving of some common carbohydrate-heavy foods, per the USDA:

4. Keep Your Stress in Check

Yoga helps you build strength and bust stress at the same time.

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"In your 40s, the sheer number of demands career, being sandwiched between raising kids and aging parents can raise your stress," Kara Mohr, PhD, FACSM, of MohrResults.com, tells LIVESTRONG.com.

If you can keep your stress level dialed down, though, that can help you keep weight gain at bay and potentially make losing weight a little easier.

Here's why: When you're stressed, your cortisol levels are elevated, and that can raise your blood sugar and also encourage weight gain, especially around your midsection, according to the True Health Initiative.

Also, keeping stress in check might make it easier to eat a healthier diet. We're more likely to overeat and choose less-healthy foods when we're stressed, according to a December 2018 study in the Journal of Molecular Biochemistry.

"To manage stress, first start by identifying which stressors are within your control versus not," says Mohr.

Things like a pandemic, weather, illness, loss and economic uncertainty are all not in your control. But you can control your thoughts and beliefs, and how you act.

"Set reminders on your phone to take 1 to 2 minutes a few times each day to check in and notice what you're feeling," Mohr suggests. "Are you worrying about things outside of your control? Are you 'future tripping' finding yourself planning, focusing or worrying about a future state rather than staying in the present moment?"

Use that time to focus on your breath, clear your mind and connect to what is in the present moment.

5. Re-Assess Your Exercise Routine

In your 40s, exercise is about more than just vanity. For a few reasons, exercise becomes that much more valuable at this age.

"One is a decrease in muscle mass and bone density that can occur with aging," says Mohr. "The second is a shift in hormones that leads to increased abdominal adiposity aka belly fat and a third is the increased demands on time and stressors for this age group."

Fortunately, the type of activity you choose has the potential to bolster your results.

Weight-bearing exercises, such as strength training and yoga, can offset losses in bone density and maintain, or even increase, your muscle mass.

When it comes to belly fat: "Research has shown that abdominal fat responds better to higher-intensity exercise, but that type of exercise is an additional physical stress," says Mohr.

Her advice is to use exercise in complement with the overall stress in your life as well as your current activity level. So, for instance, if you are currently under high demands, choose weight-bearing exercises that don't create as much physical stress on your body or that have other relaxing qualities, such as yoga.

"If your overall stress is in check and you want to offset some changes in your body composition, consider adding some high-intensity intervals a few times a week," Mohr advises.

Original post:
Losing Weight After 40: The 5 Best Eating and Exercise Tips - LIVESTRONG.COM

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

The Over 30 Hormone Support is a dietary supplement for women only. It contains all the natural ingredients that may help with weight loss by controlling hormone levels in the body. It targets women over the age of 30 or anyone that needs hormone support. Users can use this formula to lose weight.

The products website says it can help women keep up with a hectic lifestyle, keep their weight in check, and balance the hormones in their body. According to user reviews, Over 30 Hormone Support really stands out in the crowd. Its one of the few dietary supplements that target a females hormones and not just offer that as a by-product.

The more women age, the more their hormones fluctuate, and their body needs some more time to produce cortisol, estrogen, or leptin. This puts stress on the body and causes it to over-extend the system, which leads to metabolism slowing down and the food no longer being efficiently digested. But Over 30 Hormone Support promises to change all this by stabilizing hormones and boosting metabolism.

After taking this supplement, the formula gets absorbed into the body immediately and starts to take effect. It energizes the entire system to deal with the hormonal fluctuations that are taking place in women over thirty, such as in insulin, leptin, cortisol, and estrogen. Its said that Over 30 Hormone Support can do all this due to the natural ingredients in the formula are known to balance the bodys hormonal activity.

Over 30 Hormone Support contains many unique natural ingredients that have been carefully selected to provide hormonal support. As indicated by its manufacturers, these ingredients are:

Also called the Sweet Root, Licorice is known to boost the immune system and solve gastrointestinal problems.

Chasteberry is one of the main ingredients in Over 30 Hormone Support because it balances the bodys prolactin levels, this way stabilizing the menstrual cycles and increasing sex drive.

This special ingredient has been used for hundreds of years to treat all sorts of female health problems such as PMS, hormonal fluctuations, and PCOS.

Dong Quai is a potent antispasmodic and analgesic ingredient that can take away the pain and symptoms associated with PMS-ing.

Containing plenty of phytoestrogens, Red Clover stabilizes the female bodys estrogen levels and treats estrogen deficiency, so its clear why its a main ingredient of the Over 30 Hormone Support formula.

These berries are being used in many health supplements out there because they address health problems such as high blood pressure, vitamin deficiencies, and other issues caused by having unbalanced hormonal levels.

Each of these herbal ingredients doesnt only help to regulate hormones. They also promote good health. Women who use Over 30 Hormone Support regularly are said to have improved the way their body functions by much.

Most of the time, women who begin to put on some extra weight are starting to wonder what might be that they are doing wrong regarding their diet, calories theyre consuming, or the exercise routines theyre performing. And they might be just right to do so because if they happen to have a balanced and healthy body, then exercising more or cutting down calories will indeed work when it comes to achieving their weight loss goals. However, in the event in which making these adjustments doesnt work, the reason to why they are gaining weight is surely related to some hormonal imbalances in their body. For example, when their hormones are no longer being produced as they used to, insulin resistance starts to develop. Moreover, as soon as hitting 30 years old, their estrogen levels begin to fluctuate, so all sorts of problems with their menstrual cycle appear, not to mention digestion is troubled as well. In contrast, the brain no longer sends the right signals about when they should eat or not. In other words, even if the stomach is full, the signal sent is that more food should be consumed. Whats should be done when it comes to this problem is regulating leptin levels. Leptin is also called the hunger hormone, and Over 30 Hormone Support promises to balance it amongst others. This supplement is claimed to help burn the fat thats the most difficult to get rid of, more exactly than fat from around the waist, thighs, and arms. Moreover, its said to regulate the metabolism so that the calories consumed from foods are efficiently put to use and converted into energy more rapidly. Its manufacturers are saying it also addresses insulin resistance and puts an end to unexplained hunger by regulating leptin. Since the product comes with a money-back guarantee, buying and giving it a try is a risk-free investment, so theres no reason for women who are over 30 and trying to lose weight or just want a healthy body not to get it and see how it works for them.

Over 30 Hormone Support is claimed to be 100% safe for consumption because its said to contain only natural ingredients and has been categorized by the FDA as a dietary supplement. Adult women can use it without worrying about any side effects. In fact, according to the products official website, more than 15,000 women have already successfully used this formula so far. Over 30 Hormone Support is said to work against metabolic and hormonal imbalances by gradually fixing these problems. Men should not use it at all, as the formula is aimed only at the female hormones. Besides, Over 30 Hormone Support is claimed not to contain any GMOs, antibiotics, artificial fillers, or ingredients.

Over 30 Hormone Support manufacturers say there are a few symptoms women should be aware of as hormonal imbalances in their bodies. These are chills, a decreased sex drive, sweatiness, and others that are explained here:

Irregular periods this problem can occur either as a result of increased stress, birth control pills, toxic makeup, unhealthy eating, or depression. When the periods are irregular, hormones start to become unbalanced, and the body is no longer healthy.

Weight gain when a woman no longer knows what to do in order to lose weight, even after trying all sorts of exercise routines and diets only to fail, then her hormones are surely imbalanced.

UTI and yeast infection too much hormonal output leads to yeast infection, whereas too little to UTI

Vaginal dryness hormonal imbalances also cause vaginal dryness, which shouldnt be addressed with lube

Cold feet and hands excess sweating together with cold feet and hands indicate the hormones in the body are off

Sleeplessness when hormones are not being produced at the right times of the day, women cant sleep well or at all during the night

Bloating hormonal imbalances also cause digestive problems, which lead to being bloated all the time and other issues

Women who are experiencing any of the previously mentioned symptoms have hormonal problems. When hitting 30, the female bodys estrogen levels decrease, whereas the cortisol ones increase, leading to anxiety, weight gain, insulin resistance, and eventually diabetes. This is why ladies over 30 need to supplement their diet with a formula like Over 30 Hormone Support.

Over 30 Hormone Support is being sold only on its official website to reduce distribution costs and not increase its price. This means it cant be bought in pharmacies, health shops, as well as neither on Amazon nor at other offline or online retailers. Moreover, buying it from its official website offers many advantages such as a discounted price, a money-back guarantee, and the certainty that the product is the original formula. Here are the prices for Over 30 Hormone Support that are being offered at the moment on the Over 30 Hormone Support official website:

The 3- and 6-bottle bundle packs come with 2 surprise and FREE bonuses. Regardless of which deal is being chosen, shipping is also FREE in the US only. According to the destination countrys customs policies, deliveries in the US take 5-7 business days to arrive, whereas international deliveries may take up to 15 business days or more. A money-back guarantee covers all products. This means unsatisfied customers can obtain a full refund of the money spent on them, but only if they send a request for a refund to the following email address: debbie@appliedsciencenutrition.com

Opened bottles will be accepted as valid returns as well, so a refund for them is going to be issued too.

Click here to learn more or buy directly from the official Over 30 Hormone Support website.

Read more:
Over 30 Hormone Support Reviews - Women's Hormonal Solution? - The Daily World

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Yoga inversions are various poses, also known as asanas in Sanskrit, in which your heart and hips are above your head.

They may sound intimidating, but dont worry yoga inversions start simple and increase in difficulty over time. In the most basic sense, yoga inversions can be as simple as a forward bend. For experts, they can include handstands.

The goal of yoga inversion is to improve your flexibility, circulation, energy, and even self-esteem. Despite its purported benefits, you may wonder whether inversions are safe and right for you.

This article reviews yoga inversion, its health benefits, potential risks, and includes a list of beginner poses.

Yoga inversion is a category of yoga asanas, or poses, that place your head below your heart and hips, therefore inverting your body from its normal upright position.

Any pose in which your heart is higher from the ground than your head is considered an inversion asana. This includes common poses such as Downward-Facing Dog (Adho Mukha Svanasana), Legs up the Wall (Viparita Karani), and Headstand (Salamba Shirshasana).

Yoga inversion is believed to release tension, increase circulation and energy levels, and strengthen muscles. Its also thought to promote emotional growth, calm the mind and spirit, guide energy toward the heart, and help you become more connected with the earth.

Inversion asanas can range from easy to difficult and should be selected based on your experience, strength, health conditions, and injury history.

Even among healthy individuals, its important to know how to safely perform each asana to prevent injury and reap the greatest benefits.

Yoga inversion is a category of yoga poses (asanas) that place the heart above the head. Its believed to promote better blood circulation, increase strength and flexibility, and provide numerous psychological benefits.

Many benefits have been associated with yoga inversion. Heres what the research says.

Yoga inversion can increase blood circulation and lymphatic drainage to help deliver oxygen and nutrients throughout the body and remove waste products.

Inverted poses help stimulate venous blood flow from the pelvis toward the heart, where its then sent to the lungs to be reoxygenated. This position may also help lower your heart rate and allow for better uptake of oxygen into the blood (1).

Yoga inversion may increase alertness and energy levels (2).

In theory, poses that invert the body may increase alertness and reduce fatigue. They may do so by increasing oxygen and nutrient uptake in cells and releasing endorphins, such as dopamine, norepinephrine, and serotonin, that increase attention and improve mood (1, 3).

Furthermore, being upside down requires focus, which over time, may improve your ability to focus on any situation that comes your way.

Yoga is known for its ability to improve balance, flexibility, and strength in all age groups (4, 5, 6, 7).

Inversion asanas require great mind-body awareness and strength to hold the body in a stretched position against the force of gravity, which likely increases muscular strength, endurance, and flexibility over time (8).

Each pose uniquely targets different muscle groups, allowing for greater overall limb flexibility, range of motion, and strength.

While no studies exist on yoga inversion specifically, one study showed that performing Downward-Facing Dog twice per week for 10 weeks led to significant improvements in knee and hip extension, suggesting greater flexibility in the hamstrings and lower back (9).

Practicing yoga has been shown to increase self-esteem, body image, and overall confidence (1, 10, 11, 12).

In particular, many yogis claim that inversion yoga has brought a sense of humility, patience, and perseverance, as most people need time and practice to perform them properly.

However, once learned, they can bring a greater sense of confidence in your ability to overcome obstacles in your daily life. It teaches the notion of non-attachment and embraces imperfection.

Certain inversion asanas, such as Legs up the Wall, may reduce pain and swelling in the lower limbs by promoting lymphatic circulation. The lymphatic system removes wastes and byproducts from the body and helps maintain fluid balance (13, 14).

With inversion asanas, the force of gravity paired with gentle movement allows for increased lymphatic flow and blood circulation away from the limbs and toward the heart. As such, this may alleviate pain, discomfort, and swelling (15, 16, 17).

However, those with high blood pressure or injuries of the lower limbs, back, or neck should avoid inversion poses.

The benefits of yoga inversion include increased blood and lymphatic circulation, as well as improved flexibility, strength, energy levels, and self-confidence.

For most people, inversion asanas are highly beneficial for health. However, inversions can pose health risks in certain populations, and they are the main cause of yoga-related injuries (18).

Those with joint problems, neck or back injuries, or other similar issues should not practice inversion yoga without the clearance of their healthcare provider.

Since inversion yoga involves the head being lower than the heart, this can cause blood to rush to your face. In people with glaucoma, high blood pressure, or other circulatory issues, its best to avoid these positions (18).

During pregnancy, difficult asanas that completely invert the body, such as Headstand and Shoulder Stand, should be avoided (19).

Less intense poses that involve four points of contact (both hands and feet on the ground), such as Downward-Facing Dog, have been shown to be safe for healthy pregnant people without pregnancy-related complications or preexisting conditions (19).

That said, always speak to your healthcare provider before trying any new exercise during pregnancy.

Finally, its important to start with simple, low intensity moves when starting as a beginner to reduce your risk of injury. If youre new to yoga, you may wish to visit an in-person yoga class with a trained instructor to ensure youre performing the moves safely and correctly.

Those who are pregnant, as well as people with circulation issues or injuries, may need to limit or avoid yoga inversion and should speak with their healthcare provider first. Its best to start with beginner-level poses before advancing to more difficult poses.

Here are four beginner inversion asanas to try:

The Downward-Facing Dog is one of the most popular asanas. It targets the hamstrings, glutes, quadriceps, and upper back muscles.

The Legs up the Wall Pose is a gentle asana that stretches the legs and relieves lower back pain.

Childs Pose is a simple, low intensity pose that can induce calmness and gently relax the spine, hips, shoulders, and neck.

The Forward Fold Pose can help stretch the spine, hamstrings, and calves.

Once you become accustomed to inversion asanas, you may wish to try more difficult poses, such as Crow Pose (Bakasana), Headstand (Salamba Shirshasana), Feathered Peacock (Pincha Mayurasana), Handstand (Adho Mukha Vrksasana), and Wheel Pose (Chakrasana).

Always get medical clearance from your healthcare provider before advancing to more difficult yoga inversions.

If youre new to yoga inversion, start with beginner moves and gradually work your way toward more difficult asanas.

Yoga inversion may seem intimidating, but it can provide many health benefits, including improved circulation, flexibility, strength, energy levels, and self-esteem.

Though generally safe, some yoga inversion poses may be difficult and unsafe for certain populations, including pregnant people and those with circulatory disorders or injuries. Furthermore, some poses may not be suitable for beginners and should only be tried by experienced yogis.

Before starting yoga inversion, its always important to speak with your healthcare provider before trying a new or advanced pose.

Given the many benefits of yoga inversion, you may want to start including it in your daily movement routine.

Excerpt from:
Yoga Inversion: How to, Benefits, and More - Healthline

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Soda is not good for a persons health because it contains lots of sugar. Consuming too much soda may lead to weight gain, diabetes, and cardiovascular conditions.

According to the Centers for Disease Control and Prevention (CDC), most people in America consume too many added sugars, which can lead to health problems.

This article discusses why soda is bad for a persons health and suggests alternative drinks that a person can choose from.

According to the CDC, soda is not good for a persons health, primarily because of its sugar content. Too much sugar can have adverse effects on a persons health.

According to one source, a typical 12-ounce (oz) can of soda contains 29.4 to 42 grams (g) of sugar., which is equivalent to 710 teaspoons (tsp).

The CDC also state that consuming a lot of beverages sweetened with sugar can lead to:

Research conducted in 2018 found that people who regularly drink soda have a greater chance of developing type 2 diabetes than people who do not drink soda.

According to Harvard Health, soda can cause weight gain. This can occur due to a variety of reasons.

Soda does not make a person feel full in the same way that consuming the same amount of calories from solid food would. Some people may continue eating despite consuming a high-calorie drink.

Additionally, sweet-tasting drinks may increase the appetite for other foods that are high in calories.

Soda can also cause tooth decay. According to the United Kingdoms National Health Service (NHS), sugary drinks are a leading cause of tooth decay.

When the bacteria in the mouth break down the sugar, it produces acid, which can dissolve the surface of the tooth.

Diet soda is also unhealthful. Diet soda contains artificial sweeteners, such as aspartame or saccharin.

Research conducted in 2018 supported the notion that soda is a risk factor for diabetes. The study also found that switching to diet soda does not lower the risk of developing diabetes. It may even be an independent risk factor.

Additionally, 2019 research tested the effect of low-calorie soda on tooth enamel. The research found that both regular and low-calorie sodas that contained sweeteners had adverse effects on tooth enamel.

The CDC endorses sparkling water as an alternative to sugary drinks, such as soda. However, always make sure that the sparkling water does not contain sugar or other sweeteners.

Drinking carbonated water can help people stop consuming soda. Carbonated water does not have to be flavorless. Options are available that contain added fruit flavors and minerals.

Always check the label and choose the varieties that do not contain added sugars, artificial sweeteners, caffeine, or sodium.

Experts point out that the best choice for satisfying thirst is water.

Water is good for a persons overall health. It can help the body to:

To help people consume more water, the CDC recommend:

Fruit juice is a possible option. However, it also contains a lot of sugar, so it is essential not to consume too much. As an alternative to soda, try adding a quarter or half a cup of 100% fruit juice to some plain sparkling water.

A person can also consume the following in moderation:

Always read the labels to ensure that the beverages containing added sugar.

The CDC note that added sugars should make up less than 10% of a persons total daily calories. Additionally, those under the age of 2 should not consume food or drink that contains any added sugars.

Soda is bad for a persons health. Widespread evidence indicates that sugar-sweetened and diet soda can contribute to weight gain, tooth decay, type 2 diabetes, and cardiovascular problems.

Alternatives to soda are widely available. They include water, milk, coffee, tea, and even fruit juices in moderation.

Paying attention to nutritional information can help people select beverages that are better for their health.

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Is soda bad for you? Effects on the body and alternatives - Medical News Today

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Feb 19th, 2021 | Filed under How to Lose Weight Safely

Morning meal:

As soon I wake up, my day starts with a glass of warm water with freshly squeezed lemon. It is good for detoxification and is in alkaline in nature. Post this, I eat 5 overnight soaked Munakka, 7 almonds, 2 dates and 1 walnut.

For breakfast, I opt for Chilla/oats/parantha. I have a cup of coffee and roasted peanuts as my mid-morning snack.

My Lunch: 2 medium-sized chapatis/ serving of rice with usual subzi/ daal along with a bowl of curd.

After my lunch, I have my homemade kadha (prepared using tulsi, ginger, cumin seeds, carom seeds, turmeric and black pepper) with a spoon of chawanprash.

Dinner: I take dinner very early, at or before 7 pm. It comprises of simple veg food like lunch only (chapati/rice, sabzi,daal)

Pre-workout meal: Nothing

Post-workout meal: Overnight soaked almonds(7), dates (2), walnuts(2) and munakka/ dry grapes (5)

I indulge in: I usually love homemade stuff only. So at times, I have pakoras or puri or any dessert like gajar ka halwa or kheer or ladoos. Very rarely do I eat food from outside except on someones birthdays, when I do have some cake.

Low calorie recipes I swear by: Chilla, Khichdi, Veg Pulao, daliya

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Weight loss: I start my day with warm lemon water, nuts and seeds to lose weight - Times of India

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Feb 9th, 2021 | Filed under How to Lose Weight Safely
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