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Nutritionist Shares 7 Natural Weight Loss Tips That Beginners Should Follow

Create a small calorie deficit in the beginning

Highlights

  • Meal prepping can be a useful tool
  • Focus on proteins and fats for breakfast and snacks
  • For lunch and dinner, fill half of your plate with vegetables

Here’s something intriguing for all the beginners on a weight loss. According to nutritionist Rachel Paul, shedding those extra kilos or pounds needn’t be a complicated procedure. You need to take small yet effective steps like practicing meal prepping, making nutritious choices in your diet and trying to achieve a calorie deficit without starving yourself. In one of her recent Instagram Reels, Paul shares natural weight loss tips for beginners. Now these can be really helpful if you have been having a tough time figuring out how to really bring down the numbers on the weighing scale.

Natural weight loss tips for beginners

1. Make your food plan a day before: Practicing meal prepping is being considered to be an effective tip for following a healthy and balanced diet. Ideally, it is done by planning a week’s meal plan. But if that seems difficult to you because you already amidst the struggles of losing weight as a beginner, then simply plan your next day’s meal a day in advance.

Also read: Beware! Adding This To Your Salad Will Not Help You Lose Weight

2. Focus on proteins and fats for breakfast and snacks: Proteins are the building blocks of the human body, whereas as fats are needed to fill you up and also make you feel energised. Ensure that you include these two food groups in your in-between meal snacks and breakfast.

3. For lunch and dinner, fill half of your plate with vegetables: Vegetables are rich in fibre and all the essential nutrients that are needed for good health. A simple formula to follow this is fill up half of your plate with vegetables. It will add more volume to the meals, making them more filling in nature.

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Fill up half of your plate with veggies to add more volume to your meals
Photo Credit: iStock

4. For carbs, think which ones are more satisfying: The idea is to not give up on carbs entirely. After all, they are the main source of energy. Lentils, legumes, fruits, vegetables, brown rice, quinoa, wheat, oats, etc are all source of healthy carbs. Choose your carbs wisely and do practice portion control.

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

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5. Create a small calorie deficit: During the first few days or even weeks, focus on creating only a small calorie deficit. Don’t be too ambitious in the beginning and create goals that are more achievable for you.

6. Learn your hunger and fullness cues: Take note of the times when you feel most hungry. Stock up on the foods which satisfy you at those times. Foods that make you feel full are going to be the best picks. Nuts, seeds, ghee-roasted makhanas, roasted black chanas, Greek yogurt, home-set curd, etc are all good options.

7. Find healthy outlets for processing emotion: Go for a walk. Take up cycling, swimming, jogging or running. Or, simply meet a friend. Process your emotions anywhere but food, and it will keep you from binge-eating comfort food.

Also read: 3 Foods Popular For Weight Loss But In Reality, Never Help. Our Expert Reveals

Along with these diet tips, make sure you that you are physically active throughout the day and are also regular in exercising. Good sleep, less stress, no alochol and smoking are other important to-do’s of an effective weight loss plan.

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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Considering cycling for weight loss? No matter whether you’re just starting out or a seasoned rider, it’s entirely possible to get leaner in lycra. Cycling is a moderate-intensity exercise that burns hundreds of calories an hour while being gentle on your joints, so it’s ideal for shedding your spare tyre.

With that said, cycling for weight loss is no walk in the park. If you’re serious about maximising the benefits of your workout on two wheels, it’s not just about making your time in the saddle count – though we’ll share advice on that, too – you’ll also need to make sustainable changes both on and off the bike.

Craig Tyler, trainer and indoor cycling instructor at WithU, and Annie Williams, qualified personal trainer from OriGym Centre of Excellence, share their tips on cycling for weight loss:

1. Track yourself

Not only is tracking your progress a useful motivational tool – especially on tougher training days – but it’ll also provide you with valuable insights to maximise your rides. Of the many trackable metrics available, it’s most important to keep track of your distance, speed, elevation and heart rate, says Tyler.

‘An accurate heart rate chest strap will give you a good indication of how many calories you are burning,’ he says. ‘Tracking your distance and speed can tell you how far and fast you’re going. You may think you are going fast or pushing hard, but without the data, you won’t know. As your fitness improves, your heart rate will lower at a given speed, so over time you must increase the speed or length of cycles to burn the same amount of calories.’



2. Increase the intensity

When you’re cycling for weight loss, intensity matters. ‘Look to push yourself harder, both in terms of duration and the speed you are pedalling,’ says Williams. ‘You should also look into increasing the incline of your rides by choosing routes that involve traveling uphill. A combination of these factors will see much greater progress toward your weight loss goal.’

You won’t just burn more calories – you’ll boost your metabolism, too. ‘When riding at a higher intensity, you dip into your anaerobic energy stores, which need to be replenished during rest,’ she adds. ‘This increases the number of calories you burn during rest and turns your body into a calorie-burning machine round the clock.’

Don’t underestimate the importance of regularly incorporating long, slow rides into your workout regimen.

3. Mix up your regimen

Upping the intensity needn’t mean emptying the tank during every session. If you’re finishing every ride feeling completely and utterly drained, you’re pushing too hard – and it won’t make you leaner or faster. Going all-out triggers the release of cortisol, the stress hormone – this is fine in short bursts, but when your levels are constantly elevated, it signals your body to store fat around your belly.

Don’t underestimate the importance of regularly incorporating long, slow rides into your workout regimen. ‘Vary your rides from gentle longer cycles, to short and sharp intense blasts,’ says Tyler. ‘The gentle rides won’t be too taxing on your body so you will be able to do them more frequently, the intense rides will burn calories much faster, but be more difficult to recover from.’



4. Include HIIT

To maximise your weight loss efforts, incorporate one or two HIIT-style workouts every week. ‘HIIT entails short bursts of intense exercise alternated with intervals of low-intensity exercise,’ says Williams. ‘You want to be between 70 and 90 per cent of your heart rate for the majority of the session outside of the low-intensity intervals.’

Your workout might look like this:

  1. Cycle as fast as you possibly can against high resistance for 30 to 60 seconds.
  2. Follow with between two to three minutes of a gentle cycle at a low resistance.
  3. Repeat this structure for 20 to 40 minutes.

    Short on time? Try tagging a HIIT session onto the end of a moderate ride, Williams suggests, to reap the fat-burning benefits. ‘HIIT workouts can help you burn more calories at a much quicker pace, as well as improve your cardio fitness, decrease body fat and, again, encourage higher calorie burn when rested,’ she says.

    cycling for weight loss

    Justin Paget

    5. Ride in the morning

    If you can, go for a spin first thing. ‘It’s very easy to let the day get away with you,’ says Tyler. ‘I would advise waking up, having a coffee and getting straight out for even 30 minutes. The fresh air and exercise will set you up for the day, and soon the waking up earlier will become natural and easier.’

    And if you do ride in the morning, go before breakfast. Known as ‘fasted cardio’, exercising on an empty stomach can help you burn up to 20 per cent more body fat, according to Northumbria University. ‘You’ll have enough glycogen in your muscles to sustain around two hours of fairly intense exercise,’ Tyler adds.



    6. Integrate cross-training

    Cycling is excellent for working your lower body, but a solid weight loss regimen requires a total-body approach. Including non-cycling workouts will boost your mobility and flexibility ‘to stretch out stiff muscles and tendons and reduce the risks of any aches, pains and potential injuries,’ says Williams. Plus, it’ll keep your training interesting.

    ‘Pilates, free weights and swimming are all ideal for cross-training, each of which encourage a stronger core which will in turn benefit your cycling performance, as well as assist in building muscle which directly impacts your body being more efficient in burning calories,’ she adds. ‘Pilates also offers a great aid for improving flexibility.’

    7. You need a calorie deficit

    Ultimately, the effectiveness of cycling for weight loss boils down to energy balance – calories in versus calories out. ‘To lose weight, you must be in a calorie deficit,’ says Tyler. ‘This means you are burning more calories than you are consuming. Increasing your exercise levels while reducing your food intake is a highly effective way of doing so.’

    You don’t necessarily need to count calories to hit a calorie deficit. ‘Be wary of calorie-dense items in your kitchen,’ he adds. ‘A few drizzles of oil on your food can have more calories than a couple of chocolate bars. Watch out for condiments, too – try swapping out mayonnaise for light mayo, ketchup for reduced sugar. These little tricks reduce the amount of calories you consume, not the volume of food you are eating.’



    8. Skip the pastry

    If you’re the type of person who likes to ‘reward’ themselves after completing a long ride, this tip is for you. ‘If you want to lose weight, skip the post-ride pastry,’ says Tyler.

    Having a good source of protein post-ride will give your muscles what they need to recover and will keep you fuller for longer.

    ‘You may only burn a few hundred calories on a gentle ride, and that pastry and cappuccino could be well over 500 calories. Having a good source of protein post-ride will give your muscles what they need to recover and will keep you fuller for longer, too.’

    9. Focus on protein, fruit and veggies

    When you’re cycling for weight loss, consuming the ‘right’ foods is just as important as avoiding the ‘wrong’ foods, Williams adds, so build your diet around nutritionally-dense, lower-calorie options – for example, lean proteins like chicken, fish, beans and pulses. ‘These also offer assistance in the recovery process after exercise,’ she says.

    ‘Additionally, you should opt for plenty of fruit and veg. Whole grain carbohydrates or those with a low glycaemic index – such as rolled oats or sweet potato – are a great source of carbs, which is essential for energy. You should also consume an appropriate amount of healthy fats, such as nuts and seeds, fatty fish, and avocado.’



    10. Drink lots of water

    To perform at the peak of your potential, hydration is key – especially if you’re heading out for a long ride. Plan ahead so you know where you can stop for refills along the way. In the summer heat, you could even add an electrolyte powder to replenish what you lose through sweat. ‘Water is obviously essential, especially when it is hot out and you sweat a lot,’ says Tyler. ‘But it can help fill your stomach and reduce the amount of calories you consume.’

    cycling for weight loss

    Maria Fuchs

    11. Avoid overtraining

    When weight loss is your goal, ‘it’s tempting to go all in, training five-plus times a week, cutting out practically everything you enjoy in your diet and generally pushing your body to the point of exhaustion,’ says Williams. But it’s not healthy, sustainable, or effective, ‘and will likely see you revert back to old habits in no time’.

    When you push your body beyond its limits, Williams adds, you risk totally exhausting yourself, or worse – ‘injuring yourself and putting yourself out of action,’ she says. ‘You want to burn calories and work up a sweat, not push your body to injury or complete shut down. This also relies heavily on your diet and what you are feeding your body.’



    12. Fuel your workouts

    Resist the temptation to severely restrict your calorie intake. When you under-eat drastically, your body burns through muscle tissue as well as stored carbs and fats. This has a detrimental effect on your metabolism that lingers long after you resume your usual eating patterns.

    In order to perform exercise effectively, your body needs fuel – similarly to how a bonfire needs logs to burn.

    ‘In order to perform exercise effectively, your body needs fuel – similarly to how a bonfire needs logs to burn,’ says Williams. ‘Think of your metabolism like a bonfire. You need to keep feeding it appropriately in order to maintain its burning process.’

    13. Cycle everywhere

    You needn’t just cycle to work out – consider adding short journeys to your day-to-day life. ‘When you’re not specifically training, can you use the bike elsewhere?,’ says Tyler. ‘If you need to pop to the shops to pick up only a couple of essential items, how difficult would it be to cycle? If you only live ten minutes away, don’t drive, take your bike! You’ll burn calories, get some fresh air, reduce your emissions and save money on petrol.’ And if two wheels are your primary mode of transport? Try taking longer or hillier routes from A to B.



    14. Buddy up

    Don’t go it alone – buddy up to bolster your drive and keep your goals tracking. ‘A group, friend or instructor can help motivation and accountability massively,’ says Tyler. ‘It’s very easy to give up on a training session on your own, or even not bother. But if you promised a friend or have a session with an instructor, then your chances of cancelling will be much lower.’

    15. Have fun

    It sounds obvious, but don’t forget to have fun and enjoy the process. This might mean taking local scenic routes or trails, joining an online cycling community, tackling virtual rides on an indoor bike, or enlisting an audio instructor. Remember to be patient with yourself, too – the fitter you become, the more energy you’ll have, and the easier and more natural cycling will feel.



    Last updated: 22-02-2021

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    Weight Loss: Beware! Adding This To Your Salad Will Not Help You Lose Weight

    Weight loss tips: Avoid adding creamy sauces to your salads for better weight loss

    Highlights

    • Swap mayo or creamy sauces with hung curd
    • You can also enjoy your salad with hummus
    • Balsamic vinegar is also a healthy dressing for your salad

    Salad is one of the popular weight loss-friendly foods. You can prepare a salad in different ways when trying to lose weight. Salads are loaded with fibre and essential vitamins and minerals. Adding these to your weight loss diet can also help you ensure optimum intake of essential nutrients. While preparing one you need to be very careful about the ingredients you are adding to a salad. Many also choose ready-to-eat options from the market but have you ever paid attention to the labels on them? Those creamy salads will definitely offer a treat to your taste buds. But these might not help you lose the desired amount of weight. Pairing your salad with a creamy sauce is also one of the common mistakes that need to be avoided.

    Weight loss: Avoid this salad mistake for effective results

    Nutritionist Lovneet Batra shares more about this common salad mistake in one of her Instagram posts. “Salads are great, aren’t they? You get a lot of fibre, lots of free vitamins and minerals and such beautiful skin! But if you’re having your salads with creamy sauces bought from the store, then you’re really not benefitting. In fact all your good nutrients pale in comparison to the massive level of sugar and salt intake!”

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    Creamy sauces can load up your salad with excess salt and sugar
    Photo Credit: iStock

    The nutritionist further mentions that most creamy sauces are loaded with hidden salt and sugar. These may also contain synthetic preservatives and cholesterol spiking hydrogenated fats.

    Adding cheese and croutons to a salad will also add unnecessary calories and ingredients to food.

    Also read: Are You Making These Salad Mistakes? Nutritionist Shares Do’s And Don’ts To Follow

    What are the healthy alternates?

    “The low-fat creamy sauces are worse because they have an even high level of sugar and sodium concentration!” Batra warns.

    She adds, “Stick to a fresh green salad. Spritz lemon, or garlic aioli (homemade) and olive oil dressing.”

    Also read: Olive Oil For Diabetes: Top Reasons To Use Olive Oil For Cooking, Salad Dressing And Dips

    Newsbeep

    Also read: Rev Up Your Gut Health With This Common Vegetable: Know Other Notable Health Benefits

    You can replace the creamy sauce with hung curd which is a probiotic and contains protein too. It will offer you a similar taste and add to the nutritional value of the salads.

    Hummus is also a great option that can help you enhance the taste of your salad. Further healthy herbs can also be a part of your salad.

    So, enjoy a healthy salad without creamy sauces and stick to your weight loss goals!

    (Lovneet Batra is a Delhi-based Nutritionist)

    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: Adding This One Ingredient To Your Salad Will Not Help You Lose Weight, Tells Nutritionist

    Weight loss tips: Avoid adding creamy sauces to your salads for better weight loss

    Highlights

    • Swap mayo or creamy sauces with hung curd
    • You can also enjoy your salad with hummus
    • Balsamic vinegar is also a healthy dressing for your salad

    Salad is one of the popular weight loss-friendly foods. You can prepare a salad in different ways when trying to lose weight. Salads are loaded with fibre and essential vitamins and minerals. Adding these to your weight loss diet can also help you ensure optimum intake of essential nutrients. While preparing one you need to be very careful about the ingredients you are adding to a salad. Many also choose ready-to-eat options from the market but have you ever paid attention to the labels on them? Those creamy salads will definitely offer a treat to your taste buds. But these might not help you lose the desired amount of weight. Pairing your salad with a creamy sauce is also one of the common mistakes that need to be avoided.

    Weight loss: Avoid this salad mistake for effective results

    Nutritionist Lovneet Batra shares more about this common salad mistake in one of her Instagram posts. “Salads are great, aren’t they? You get a lot of fibre, lots of free vitamins and minerals and such beautiful skin! But if you’re having your salads with creamy sauces bought from the store, then you’re really not benefitting. In fact all your good nutrients pale in comparison to the massive level of sugar and salt intake!”

    6fj9a0q8

    Creamy sauces can load up your salad with excess salt and sugar
    Photo Credit: iStock

    The nutritionist further mentions that most creamy sauces are loaded with hidden salt and sugar. These may also contain synthetic preservatives and cholesterol spiking hydrogenated fats.

    Adding cheese and croutons to a salad will also add unnecessary calories and ingredients to food.

    Also read: Are You Making These Salad Mistakes? Nutritionist Shares Do’s And Don’ts To Follow

    What are the healthy alternates?

    “The low-fat creamy sauces are worse because they have an even high level of sugar and sodium concentration!” Batra warns.

    She adds, “Stick to a fresh green salad. Spritz lemon, or garlic aioli (homemade) and olive oil dressing.”

    Also read: Olive Oil For Diabetes: Top Reasons To Use Olive Oil For Cooking, Salad Dressing And Dips

    Newsbeep

    Also read: Rev Up Your Gut Health With This Common Vegetable: Know Other Notable Health Benefits

    You can replace the creamy sauce with hung curd which is a probiotic and contains protein too. It will offer you a similar taste and add to the nutritional value of the salads.

    Hummus is also a great option that can help you enhance the taste of your salad. Further healthy herbs can also be a part of your salad.

    So, enjoy a healthy salad without creamy sauces and stick to your weight loss goals!

    (Lovneet Batra is a Delhi-based Nutritionist)

    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? Know From A Nutritionist

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

    Highlights

    • Measure your progress by measuring inch loss
    • See how well your clothes fit you
    • Measure body fat to see you are responding to diet and lifestyle changes

    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.

    Weight loss: 2 things you should do, as suggested Nmami Agarwal

    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 32 inches, hips are 36 inches and neck is 13.5 inches, 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.

    gmpe0jbg

    See how well your clothes fit you to measure your progress on weight loss regime
    Photo 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

    Newsbeep

    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

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

    Highlights

    • Measure your progress by measuring inch loss
    • See how well your clothes fit you
    • Measure body fat to see you are responding to diet and lifestyle changes

    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.

    Weight loss: 2 things you should do, as suggested Nmami Agarwal

    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 32 inches, hips are 36 inches and neck is 13.5 inches, 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.

    gmpe0jbg

    See how well your clothes fit you to measure your progress on weight loss regime
    Photo 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

    Newsbeep

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

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

    Highlights

    • High-intensity workout helps you rev-up your metabolism
    • A healthy diet promotes better metabolic rate
    • Better metabolism results in better weight loss results

    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.

    Weight loss: Factors that affect 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

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    Level of stress and water intake in a day can affect your body’s metabolism
    Photo 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.

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

    How to know your metabolism is not at its best?

    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

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    Weight loss: Regular exercise can help you boost metabolism
    Photo 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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    Weight Loss Tips: Expert Reveals 4 Surprising Reasons You Feel Hungry All The Time

    Lack of sleep could be the reason you feel hungry all the time

    Highlights

    • Lack of protein in your diet may reduce leptin production
    • Leptin is a hormone that redces hunger
    • Lack of sleep can stimulate ghrelin, a hormone which increases hunger

    Feeling always hungry? You’re not alone. In fact, it is one of the biggest struggles for people who are trying to lose weight. From hormonal fluctuation to a poorly-managed diet, there can be several reasons why you are always hungry. In this article, we are going to talk about the drawbacks in your diet which may result in constant hunger. Nutritionist Dr Sidhant Bhargava recently took to Instagram to address dietary concerns and why you feel hungry all the time.

    Reasons you feel hungry all the time

    Protein and fibre are two nutrients that are incredibly filling in nature. Protein-rich foods are also needed for muscle build up, healthy skin, hair and much more. Proteins are actually considered to be building blocks of the human body and they need to be a part of your daily diet.

    Also read: Here’s A What A Nutritionist Eats To Satisfy Mid-Meal Hunger Pangs

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    • If your diet lacks sufficient protein, it could be one of the many reasons why you are hungry all the time. Agrees Dr Bhargava and says, “Protein is a nutrient which stimulates leptin, a hormone that reduces hunger.” Leptin is a hormone which is made by fat cells and reduces your appetite.
    • Other reason why you may be hungry all the time is lack of sleep. Not sleeping enough or not getting good quality sleep can stimulate ghrelin, which is also a hunger hormone. When ghrelin is released, it increases your appetite and makes you feel hunger.
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    Lack of sleep could be a reason you feel hungry all the time
    Photo Credit: iStock

    Also read: 5 Mistakes You Need To Avoid When Satisfying Hunger Pangs Between Meals

    • Your diet is lacking in fats and fibre. Lack of sufficient fats in your diet can make you have dry and scaly skin. It can also put you at risk of deficiency of fat-soluble vitamins A, D, E and K. Fibre, as mentioned above, is a nutrient which promotes feeling of fullness. They slow down digestion and make you feel full for longer. Fibre-rich foods are also great for boosting digestion and preventing constipation.
    • Feeling stressed, bored or sad could also make you feel hungry more than often. Whenever we feel these emotions, we resort to food for comfort. This can result in weight gain as well.

    So, if you find it difficult to control your hunger, especially when you’re trying to lose weight, see if any of the aforementioned reasons are to be blamed.

    Also read: 3 Foods Popular For Weight Loss But In Reality, Never Help. Our Expert Reveals

    (Dr Sidhant Bhargava, MBBS, Food, Lifestyle, Wellness)

    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: Will Eating Less Make You Weigh Less? Pooja Makhija Reveals The Truth

    Starving yourself will slow down your metabolism and make weight loss difficult

    Highlights

    • You must always eat if you feel hungry, without worrying about calories
    • Never starve yourself and eat foods that are filling in nature
    • Fibre and protein-rich foods can keep you full for longer

    Weight loss: Losing weight is equal to eating less? You may want to think again. Yes, creating a calorie deficit, wherein you burn more calories in a day than you consume, is important if you want to lose weight. However, this should not be done at the cost of your nutritional needs. Moreover, the body doesn’t respond to eating less by lesser weight. In fact, the less you eat, the more your body stores, says nutritionist Pooja Makhija in one of her recent Insta reels.

    Will eating less make you weigh less?

    Makhija begins her video by telling that the body stores more when you eat less. That it works in super intelligent mechanism. When you give it lesser than what it needs to sustain, the body reduces its metabolic rate for survival.

    Also read: Dietician Reveals 3 Weight Loss Truths That Will Help You In The Long Run

    Thus, it is important that you give the body what it wants. When you feel hungry, it is important that you feed the body with nourishing and filling foods, rather than worrying about your calorie intake of the day.

    When you gives the body what it wants, nourishment-wise, it gives you back what you want, in terms of being healthy and disease-free, good hair, glowing skin, good vitality, strong immunity and good body weight.

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    Eat healthy and homemade food for good hair, skin, weight and immunity
    Photo Credit: iStock

    “So, the more you eat, the more your body will burn. Eat right, it’s the key,” says the Mumbai-based nutritionist.

    Also read: Choose Traditional Breakfast Over Cereals When Trying To Shed Kilos: Here’s Why

    Newsbeep

    Yes, along with eating when you feel hungry, it is also important to focus on eating nourishing, filling and healthy foods. To fulfil this need, you need to shift your focus to homemade foods most of the time. Your diet should also include lots of fruits and vegetables, lentils and legumes, eggs, nuts and seeds, milk and dairy products.

    Make sure you consume a balanced diet with good fats, good proteins and good carbs. To create a calorie deficit, practice portion control but never starve yourself. Exercise regularly and maintain consistency in being physically active as well. Take less stress and sleep well, and all these steps can together help you lose weight. 

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

    (Pooja Makhija is a nutritionist, dietitian and author)

    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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    If your goal is to burn fat and lose weight, focus on strength-building exercises that target your whole body. Full-body exercises are ideal since they work several muscle groups at once, saving you time and energy.

    With the right approach toward weight loss, you’ll be able to burn fat and build muscle, which helps you to burn more calories even at rest. Plus, you’ll tone your body and are likely to start feeling better mentally and physically in the process.

    Your results are dependent on the quality of effort you put toward your goals, so be consistent and disciplined in your approach.

    Let’s look at some of the best weight-loss exercises, grouped for beginning, intermediate, and advanced workouts. For each exercise, do 2 to 5 sets of 6 to 15 repetitions.

    Pushups

    You can modify this classic bodyweight exercise to suit your level and to target different muscles as needed. Check out a few pushup variations for beginners.

    1. Begin by lying on your stomach with your legs extended.
    2. Place your palms on the floor directly under your shoulders.
    3. Press into your hands and heels as you lift your chest, torso, and legs from the floor.
    4. Engage your core as you hold this position for 1 second.
    5. Slowly return to the starting position.

    Lunges

    You can do lunges with or without weights. Once you’ve perfected your form, you can move on to lunge variations.

    1. From standing, step your right foot forward to form a 90-degree angle with your knee, making sure your knee doesn’t extend past your ankle.
    2. Position your back knee so that it’s parallel to the floor.
    3. Pause for a moment before returning your right leg to the starting position.
    4. Do the opposite side.

    Bodyweight squats

    Work on perfecting your form with bodyweight squats before moving on to weights. There are plenty of squat variations to mix up your routine.

    1. Stand with your feet hip-distance apart with your arms alongside your body.
    2. Engage your core and broaden your chest as you push your hips back and down as though you’re going to sit down.
    3. Pause once your thighs are parallel to the floor.
    4. Press into your feet to lift yourself back to the starting position.

    Dumbbell front squat

    1. Hold a dumbbell in each hand and place your feet hip-width apart.
    2. Bend your arms to rest the one end of each weight on your shoulders.
    3. From here, lower your hips down and back into a squat position.
    4. Explosively push up through your heels to rise to the starting position.

    Dumbbell chest press

    You can also try this exercise one arm at a time.

    1. Lie on your back on a bench (or for extra core stability work, an exercise ball).
    2. Position your hands above your chest, holding a dumbbell in each hand.
    3. Fully extend your arms as you press the weights straight above your shoulders.
    4. Pause for a moment before lowering the weights to the starting position.

    Burpees

    To vary your routine, you can always modify burpees to be easier or more challenging.

    1. Stand with your feet directly under your hips.
    2. Lower into a squat and place your hands on the floor under your shoulders.
    3. Hop your legs back to a pushup position.
    4. Do 1 pushup before jumping your feet forward.
    5. Extend your arms overhead and jump up explosively.
    6. As soon as you land, lower back down into a squat.

    Deadlift

    1. Stand with your feet hip-distance apart with the barbell in front of your feet.
    2. Lower your hips down and back slightly as you hinge at your hips to pick up the barbell.
    3. Push your hips forward to rise into a standing position.
    4. Position the bar slightly below your hips.
    5. Elongate your spine and bend your knees slightly.
    6. Push your hips back, bend your knees, and hinge back down to the starting position, returning the bar to the floor.

    To target muscles differently, you can do this exercise using dumbbells, giving you an extra challenge in shoulder stability and grip.

    Bench press

    1. Lie on your back on a bench.
    2. Position the barbell at chest level, holding it with your hands at shoulder-width.
    3. Engage your shoulders and core as you push the barbell off the rack before lowering it until it skims your chest.
    4. On an exhale, explosively push the bar back up the starting position.

    Leg press

    1. Press your feet into the footplate.
    2. Engage your core as you use your feet to push the footplate away from you.
    3. Extend your legs as much as possible while keeping your head and back flat against the pad.
    4. Pause for a moment, maintaining a slight bend in your knees.
    5. Slowly bend your knees to lower the footplate to the starting position.

    Create a routine that helps you set and achieve realistic, safe, and sustainable weight loss goals.

    Here are a few tips for creating an effective weight loss routine:

    • Weekly goal. Aim to exercise for at least 200 minutes per week.
    • Daily goal. Do some type of physical activity every day, even if it’s only for 15 minutes, rather than doing a few long workouts each week.
    • Order of exercise. Do the most difficult exercises first at the beginning of each workout.
    • Workout intensity. Increase the intensity of your workouts and opt for heavier weight for weightlifting exercises.
    • Recovery time. Give yourself 24 to 48 hours to recover between sessions targeting the same muscle groups.
    • Rest. Avoid fatigue and overexertion by getting plenty of rest. This includes allowing for at least one full day of rest or light activity each week.
    • Sleep. Sleep more when you need it to help to enhance your energy levels.
    • Workout variety. Change up your workouts at least once a month to prevent boredom and plateauing. This keeps your routine fresh and ensures you’re targeting different muscle groups.
    • Other types of workouts. In addition to weightlifting and bodyweight exercises, do other types of workouts such as aerobics, balancing, and stretching exercises.

    Diet and exercise go hand in hand with weight loss. Along with your workout routine, you’ll want to follow a healthy diet and reduce your calorie intake.

    What’s a recommended weight loss diet?

    • Healthy food. Go for healthy sources of protein, fiber, and healthy fats, and reduce processed foods containing refined carbs, salt, and sugar.
    • Fruits and veggies. Eat plenty of fresh fruits and vegetables.
    • Hydration. Drink plenty of water, healthy drinks, and unseated coffee or green tea to stay hydrated, cleanse your system, and help you feel full as well as increase your metabolism. Include healthy drinks such as herbal tea, coconut water, and vegetable juice.
    • Intermittent fasting. Experiment with intermittent fasting, which consists of cycles of fasting and eating to help you reduce your caloric intake without compromising muscle mass.
    • Behavioral changes. Try behavioral changes like chewing more slowly, using smaller dishes, and controlling the size of your portions. You can also eat mindfully, free of any distractions, and stop eating before you feel full.
    Healthline

    If you don’t see any weight loss results after following a routine, talk with your doctor.

    Your doctor may check for or rule out any underlying conditions that could be limiting your weight loss. This may include:

    • hypothyroidism
    • polycystic ovarian syndrome (PCOS)
    • sleep apnea

    Likewise, make an appointment with your healthcare provider if you start to feel tired, fatigued, or run-down, especially if you’re not seeing any weight loss results. You could be overexerting yourself.

    You can achieve your strength-building and weight loss goals as long as you have the drive, discipline, and commitment to follow a healthy exercise and diet plan.

    Remember that change takes time, so be patient as it may take a few months to see results. To see weight loss results, commit to at least 30 minutes of daily exercise and make healthy changes to your diet.

    To maintain your results, stick to your routine even after you start to see progress. Over time, you’ll feel more confident, healthy, and strong, which will motivate you to continue.