Fat 2 Fit

  Good health is not something we can purchase,rather  it can be an extremely valuable savings account. Here are some tips for weight loss!   1. Never skip your breakfast.  2.Eat 3 big meals and 2- 3 snacks 3.Maintain portion size and avoid junk like bakery products, white sugar and alcohol too. 3.Eat consciously. Eat whatever is  gives you the required nutrients.    4.Eat home cooked  and locally grown food.I reduced weight eating white rice, so can you.   5.Have warm water with chia seeds/tulsi or mint leaves. (TOTAL FLUID INTAKE PER DAY-2.5 L). 6. Eat locally grown seasonal fruits like jackfruit,oranges,mangoes,bananas.  You need not eat exotic ,costly fruits like kiwi,dragon fruit etc  7. Have a sustainable diet plan which you can follow life long.           8. Walking is  the most sustainable  and easiest exercise. Can be done anywhere and anytime.      ...

 One of my friends residing in the United States texted me the other day, saying, ''I have been following your blogs, it's motivating, and now I have been eating all healthy, but haven’t lost a pound. I have also replaced white rice with quinoa and red rice.” I asked her to send me a photograph of her plate; I realized that her portion size was messed up. There were hardly any vegetables, no fruits. She had no count of her healthy snacks. Even if something is healthy, still its calories count. Even a single binge can often ruin an entire week's worth of dieting. This is one such example. There are many people around us with such problems Even if something is healthy, its calories still count. Depending on the volume, a single binge can often ruin an entire week’s worth of dieting. This is one such example.There are many people around us with similar issues. Maintaining portion size is  one way of training our mind to quantify our intake . Serving size is a standardized ...

 There has been an air of melancholy ever since the uncanny  pandemic has set in. Staying cooped up at home without much human interaction can be physically and mentally stressful.  Gyms are shut and outdoor exercise is off the table with all of your socializing happening on Zoom and Google meet .Doing easy home exercises during lockdown can be highly rewarding once you get the hang of it. It can become one of your lockdown solutions that makes you feel productive while making you fitter. Exercise has a couple of positive impacts on the immune system. According to a study , frequent physical activity can limit and delay ageing of the immune system. Other than the long-term effects, even a small amount of exercise can increase the production of natural killer cells in the body - these cells make up the immune system’s second line of defence. Exercising can also improve lymphatic drainage that can remove toxins and boost the body’s ability to fight off infections. Regular p...

 Gaining weight is a natural part of a healthy pregnancy Staying within a healthy weight range before, during, and after pregnancy can significantly reduce a woman’s risk of adverse health complications, such as obesity, type 2 diabetes, and cardiovascular disease. Going to a gym is not necessary, playing with your child and doing the routine household chores will burn you a good deal of calories. Inculcating healthy routines such as getting adequate sleep, eating  the right quantity of your meals on time, drinking the recommended amount of water for your body type  and breastfeeding can promote sustainable postpartum weight loss. Make wellness — not weight loss — your goal Salad,fruits should always  always be in your menu. Stick to home cooked food.  However, some women may find it difficult to get back to their prepregnancy weight range. Everyday I receive lots of comments ,positive and negative and queries  as well. Don’t worry about getting bodyshamed ...

 Ever since the covid 19 has begun  most of the people around the world are working from home. Children are attending online classes.Parents are sitting like couched potatoes glued to their chairs. Recent studies show that people in the United States are sitting a lot more than they did before the COVID-19 pandemic. Experts say this sedentary lifestyle has lead to weight gain,healthy individuals are turning prediabetic, Steroid induced diabetes is on the rise,which may be temporary or may precipitate to be a life long disease. Type 2 Diabetes Mellitus and Obesity are life style disorders which can be prevented with life style modifications. In people at risk for diabetes, weight loss can improve insulin sensitivity as well as delay, and even prevent progression to type 2 diabetes. In patients with overt diabetes, weight loss can play a tremendous role in improving blood sugar control. An appropriate lifestyle and dietary changes have proven to be effective for the prevention a...

 Planning a menu for the elderly is  sometimes a herculean task.They can't chew,they feel weak and tired easily,suffer from constipation.  I am sharing few tips which might help you  1. Elderly population  requires a soft diet as many of them are edentulous or have difficulty  in initiating swallowing.  2.Never force them to eat a certain quantity and at particular time. 3.Add plenty of natural colour . Two to three meals of seasonal fruits will work as antioxidants and prevent constipation. 4.Their diet should be protein rich- egg whites,paneer,lentils,peanuts are good options 5.Calcium rich food  like milk,sesame seeds,green leafy vegetables should be incorporated in their meal. 6.Salt should not be restricted  until and unless they have uncontrolled  systemic hypertension. Many suffer from hypontraemia i.e.reduced sodium in the body. 7.Use of  cold pressed coconut oil,mustard oil or olive oil is a good cooking medium as both prev...