babyunderone, dieting, exercise, food, health, how to start, metabolism, weight gain, weight loss, wellness, what to eat for weight loss

Food and weight loss

As the saying goes “abs are built in the kitchen.” So get ready to be in shape with some changes to your eating habits.

  1. Eat food rich in protein:
    • Eating more protein can reduce appetite, cut cravings and increase the number of calories you burn because protein requires energy to metabolize, a high-protein diet can increase calories burned by 80–100 calories per day. Protein is also by far the most filling nutrient. If you want to lose weight sustainably and with minimal effort, consider making a permanent increase in your protein intake. Not only will it help you lose, it will also prevent or at least significantly reduce weight regain, in case you ever decide to abandon your weight loss efforts.
  2. Avoid Sugary Soft Drinks and Fruit Juices:
    • Another easy change you can make is to eliminate liquid sugar calories from your diet. This includes sodas, fruit juices, chocolate milk and other beverages with added sugar. Studies have shown that sugary drinks are strongly linked to an increased risk of obesity. Though small amounts of natural sugars from foods like fruit are absolutely fine, large amounts from added sugar and sugary drinks can be an absolute disaster.
  3. Drinking More Water Can Aid Weight Loss
    • One very simple trick to increase weight loss is to drink more water. Drinking about 8 glasses of water per day can make you burn around 100 more calories.
  4.  Reduce Carbohydrate Intake
    • Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories. Not only that, but low-carb diets also have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome.
  5. Cook at home instead of opting for packed food
    • Cooking at home makes you lose more weight than eating outside or opting for packed food. It’s safe and economical too.

We need to understand how many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity levels and metabolic health.

Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.

 

My rule book says- “you can eat anything in limited portion if that is cooked at home.”

Frankly, you can eat anything but you need to monitor your portion.

dieting, failure, how to start, Uncategorized, weight loss

Why does I often fail in dieting?

I have lost around 26 kg of my weight but before I got into the flow of exercise and weight loss I have failed many times. I don’t remember how many times but what made me finally lose weight was perseverance and dedication. I always knew I will make it work but after how many times I have to restart I never knew that. I am listing few reasons from my experience which might help you too!

  1.  I was too tired as my baby use to get up very frequently during the night. Being a new mom I was unknown about how to handle an infant and even small problems use to give me sleepless nights. As a result weight loss and exercise never seemed that important to me. So the lesson learned here is “Unless you find it important you cannot do it”.
  2. The baby was/is the only important and other things took a back seat. Yes, the baby is important and so does you are. Never underplay yourself. Your health is important and so you need to give time to yourself.
  3. I was too scared as I had gained around 30 kg of weight during my pregnancy and so from where to start was the biggest question. I failed many a time thinking I can’t do it but then I got the secret which is “start small”.
  4. It’s a long game and if you are thinking you can do this in a day or two, you are going to fail. Have a plan of how much weight you should lose and what is your lifestyle? So always “Plan and Execute”.
  5. Don’t be very harsh on yourself. If you follow a very strict plan you may not execute it for long so always have a plan which you can follow for a minimum of 12 weeks.
  6. Mix your workouts and make them fun. If you are planning only to diet and not following any exercise routine than keeping yourself motivated is going to be tough or rather after a time you will not follow any plan. So to keep yourself motivated and going “Mix your exercise with diet”.

My learning will surely help you to lose weight or start a journey full of health and well-being.

depression, how to start, Mental health

Mental Health- how do I get back to life?

Mental health is something which we often ignore. Either we don’t  understand what we are going through or we don’t accept it. As a lady who has gone through this can understand what goes inside us. What made me write today is I see alot of us going through this but we don’t understand or take it seriously. How do we understand when to ask for help?

When I was in college I went through a bad depression phase, given I was from a small town so I was clueless about my situation and there was not much help available on internet too but when I write now there are so much of help on internet and people are now open to talk about it too. I had lost much because of mine mental health but I am a fortunate person to come out of it. What helped in my healing? I was never on any medication given I never knew what was happening to me.

Problem with depression or low mental health is- you don’t feel like doing anything. To get pussed and start doing anything becames a big deal. I still remember how I started my first step towards my healthy life. One day when I got up all my roommates were off to class and I was only one sleeping and it was around 3 PM. That clicked me so hard and I made a promise to myself saying “I will not repeat this and let me help myself to come out of this”.

  • I started small and slowly that converted to my habit. I started getting up early around 5 in the morning and started going out for long walks. It helped me like magic. I use to walk really long thinking something. Slowly my thoughts got a positive shape but it took few months. I had failed many a times before making my walks really long.
  • Eat and drink clean. I am a non smoker and that too helped me. Normally I have seen people getting into bad habits just because they are into depression. Please, that’s going to worsen your situation. I drink almost 8 to 10 glasses of water daily.
  • Make good friends who understand and help you. I know it’s not that easy but not that tough as well. Till the time you find someone write your thoughts into your diary.
  • I have lots of love for music and songs. Whenever I am alone I make sure I put on my favorites songs and Yes, I dance on them as well.

I don’t regret going through a bad phase in my important days but I will regret if I don’t help anyone going through it. I know its hard but just one step and you will be back to the life again.

Will write more on how to get a better sleep and get up on time when suffering from bad mental health.