depression, exercise, health, indoorworkouts, Mental health, staircase, staircaseindoor, weight loss

Staircase: Weight loss help!

I try not to use the elevator, at least when I am alone. Initially, I started this practice as I never wanted to wait for the lift but slowly it converted to a good exercise form. Now if I take an elevator or lift I feel so awkward. I want to be fit and strong and this is the easiest way I can do my workout on any day. It too helps me in many other ways and I list them below:

  • Climbing the stairs will help you in building your leg muscles. It’s an aerobic exercise that also strengthens the muscles of your lower body. When you climb stairs, you are working against gravity, which causes the muscles of your thighs, buttocks, and calves to work harder than they would on level ground.
  • Climbing stairs helps you improve your heart rate and it too will increase your lung capacity. The consistent movement of your legs and hips results in deeper breathing increasing your heartbeat, which leads to increased blood flow in all of your body.
  • You will burn more calories climbing stairs than you will be walking because it is a more vigorous aerobic activity.
  • Climbing stairs will leads to stronger joints and muscles.
  • It will help you in losing extra calories which will again help you in losing weight.
  • If you are claustrophobic this is the best way to avoid those crowded lifts.
  • You are never depended on the lift or elevator.
  • You are never depended on the weather for your exercise, you can do this anytime.
  • If you have a traveling job, this practice will help you to be fit and you will never miss your workouts.

Using stairs will help you in many ways and you will see the effect of it in a few days.

Note: If you have a history of knee injuries, consult with your health care provider before beginning a stair climbing program/ workout.

 

 

 

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.

babyunderone, exercise, home exercise, post pregnancy, weight loss, When to start

When to start post pregnancy weight loss?

Your body needs time to recover from having your baby. So your practitioner won’t recommend that you go on a diet or start exercising straight after you’ve given birth. Normally, after four to six weeks you can start with some light exercise.

My experience says when your baby is around four to five months start with your goal and give it a time period of six months to get back to pre-pregnancy weight. If you have gained very less then its an altogether different story but if the weight gain is more than 15kgs you will need around five months to lose them. I am considering all the factors when I say around five months.

Let’s understand the right time to start this journey, below are a few questions which you need to ask yourself before starting the journey.

  • Is your body ready, when means no pain around your stitches and you don’t feel week?
  • Check if you don’t have any swellings around your breast or abdomen.
  • Make sure you don’t get your stitches stretch.
  • Are you getting proper sleep? Which means during nappy change and feeding duties are you getting enough sleep to start a new journey?
  • How important is weight loss for you? Which means are you thinking a lot about it or you are feeling ashamed of your body or you don’t want to buy new clothes?
  • Are you breastfeeding? If yes, you are already burning few extra calories and if you feel week then give weight loss a second thought.
  • Do you have help or support?

Better will be to check with your doctor but normally after 6 weeks, our body gets ready to start with some exercise.

being fit, health, home exercise, Uncategorized, weight loss

Weight loss- A commoner way to think!

Not being a celebrity and having limited access to everything can’t come in between you and your health. There are so many ways to we can work so that our body became strong and healthy. I understand that we commoners are busy with our daily life so much that we don’t have time for our health but if we take out 30 mins from our daily busy life and we will be much more happy and healthy.

What we should do to make yourself think exercise is important for our health?

  1. Health is more valuable than money. You cant buy it so work for it. If you don’t work on your health thinking that it is not important and you don’t have time. Then you have to spend much more time and money visiting doctors. So change your mindset and understand “health is wealth.”
  2. If you are healthy and strong you can do more work. Yes, being healthy in a way will help you to work more and earn more.
  3. You look younger and fit if you follow a regular exercise plan.
  4. As time is changing we are not getting proper food which results in many deficiencies in our body but if we take care of our body and understand our physical body needs we can save much more pain which our body will go through.
  5. A fit body and soul is a healthy place and all good things will want to stay there. So start today, start now and take care of your health and mind.

There are many reasons you can ignore your health but a single reason to take care of your health will solve many problems. So don’t think twice but start from today!

A healthy drink which helped me to lose my weight and if you try it will help you too!

 

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.

sattu, sattu drink, stress and weight gain, super food, superfood, Uncategorized, weight loss

How to make Sattu Sharbat/drink

I drink sattu daily in the evening and it kills my evening hunger and at the same time gives me lots of energy. How do I make it? It is very simple to make and it will take hardly 5 mins of your time.

Take take three/four spoons of sattu, some salt, one cup of water and few drops of fresh lemon juice. Mix them well and if you wish decorate with some basil or coriander leaves. You too can add some chopped onions and green chilies but that’s not compulsory but it will add to the taste. If you want to make a thick shake just increase the sattu quantity.

It will hardly take 5 mins of your time and you will get instant energy and lots of benefits.

You can replace water with milk too and inplace of salt you can add sugar.