QOTW

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Hi Varun,

Thank you so much for your kind words 🙂

Tell me something, if you know that you are extremely overweight and that your body is at risk, what stops you from working out? It cannot be the lack of time, because if you prioritise something you also make time for it. So if that is the issue, fit exercising in your schedule. Wake up earlier if needed and exercise.

About your meals, skipping meals makes you fatter because your body starts storing old carbs and fat to use as energy when you do not feed your body, resulting to weight gain. So eat and eat frequently but reduce your portions and eat ‘healthy’ i.e. for snacks instead of chips eat dry fruits.

This is about working out and eating well. Lastly, I would want to tell you to love yourself. Don’t lose weight because you hate your body, lose weight because you love your body. If you hate it, you’d want to starve and do everything possible to get rid of fat and that is so unhealthy and dangerous for the long run. If you love it, you would feed it nutrition for it’s betterment and lose weight the correct and healthy way- do this. Love your body enough that you want to make it better by doing the right things, not depriving it of what it needs.

Good luck!

 


You can drop in your queries in the ‘Contact’ tab above and I’ll mention it in Question of the Week (QOTW) or drop in your queries as comments below.

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A Healthy Person’s Menu

A subsequent to my previous post, here is what most religiously healthy people’s menu looks like. Whenever I go out, these are the things I’m trying to find in the menu. Don’t forget to modify your foods when you go out! Click here to learn how to do that.

 

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A few pointers :

  • Shakes should not have sugar in it. If you desperately need to sweeten your shake, add honey.
  • No ice-cream and whip cream to be included in shakes. Protein powder, if possible is great.
  • Ask for your meals to be made in less butter and oil.
  • Of course when I say grilled chicken steak I don’t mean plain grilled chicken steak, it can have a variety of sauces to it (no, cheese doesn’t count).

The conclusion being if a food holds good nutritional properties (chicken, paneer (cottage cheese), eggs, vegetables, etc) , is not fried and doesn’t contain fattening sauces and toppings, its healthy! Who knew eating healthy could be THIS easy 🙂


You can drop in your queries in the ‘Contact’ tab above and I’ll mention it in Question of the Week (QOTW) or drop in your queries as comments below.

QOTW

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Hi Ankita!

The thing with eating a lot is that you just want to eat more after that and the cycle continues. What’s worse is that your appetite increases, so you eat way more than you should because you do not feel full. This goes on and on, and hence the weight gain. PCOD would not go if you keep gaining weight like this (as far as what I was told by a doctor) and would only become worse. Moreover, if you are heavy in your abdominal area your ovaries tend to get suffocated as well. Does thins ring a bell for you and motivate you enough to work out?

Yes, facial hair persists because of PCOD because it is a hormonal imbalance. Hormonal imbalance also affects mood which is why you feel irritated. Moreover, since there isn’t any good nutrition entering your body, that affects the mood as well.

What I would strongly suggest you is that:

  1. Reduce your appetite! Eat 7 times a day (every 2 hours, 4 big meals and 3 small) but eat small portions. Do this for two weeks and your appetite will naturally reduce. Control the in-between cravings with water.
  2. Lots and lots of water. Water before food, water after food, water in between. This is good for your overall well-being as well as weight control.
  3. Eat only healthy (read my previous posts to see how to incorporate into that). Discontinuing junk is not that hard, and you can always indulge in something little once in three weeks if you really want to.
  4. You absolutely have to start exercising. Any kind of exercising is fine, but just start.
  5. Do not give up. A lot of women have PCOD today and no, it is not okay to have it just because a lot of them do. Fight it off, and yes- it is possible.

All the best!

 

What to eat when you eat out?

Another post which people living away from home and working professionals can relate to- eating out frequently.

Office dinners and lunches, our Sunday brunches, mid-week break from work, and we just need a reason to be out and eat ! I won’t deny that I eat out at least 3 times a week, and this is excluding having lunch in college. Most of us rely on outside food heavily. So the question here is, how do we eat out and not gain weight? What used to happen with me is that after a month or so my jeans would be tight and I would recall all those blueberry cheesecakes and brownies and pizzas I consumed.

The good news is that you can eat out as often as you like. The key to eating out is finding healthy alternatives and modification.

What I mean by finding healthy alternatives is replacing your food with better quality and nutritious food. Suppose you order a pizza or a burger whenever you go out. Now, how about replacing that with a steak instead? Imagine a huge piece of chicken breast marinated with fresh ingredients with a sauce of your choice infused with some herbs and spices? Also, a piece of garlic bread and some rice and maybe grilled vegetables added to the dish. Now compare this to a pizza- what is it? A thick maida (flour) base + ketchup + fattening cheese+ barely any vegetables and/or meat.

So this way, compare the quality of what you are feeding yourself. Its your body and it deserves the best, not a garbage can or junk where you are throwing all kinds of things . You absolutely have to provide it with the essential nutrition that it needs. You need a good amount carbs, protein and fats (macros) daily, what is junk food giving you here? Only fat from cheese and carbs, that too the unhealthy kind.

Start replacing your food with better food. I know it sounds hard, but try it for two weeks and you’ll know what I mean. Better food doesn’t only do good to your body but also makes you feel better and happier. You also reach your point of satiety earlier and for longer, which is important when it comes to losing weight.

Foods you can replace junk with- steaks, sizzlers, grilled dishes, salads, and SO much more! There are so many nutritious dishes left untasted. Anything you see which is not fried or too creamy and the ingredients are healthy, thats good to go for.

Oh and also, abstain from alcohol as much as possible (click here to know why).

Coming to our second part, modification is self explanatory. Modify your food wherever you go. Some examples:

  • less oil
  • no sour/whip cream
  • brown bread instead of white
  • no cheese
  • no chocolate sauce and ice cream (in drinks)
  • less sugar in drinks (3tbsp sugar is so harmful!)
  • egg whites only (for omelettes)

These tiny modifications makes a huge difference.

A cold coffee without ice cream, chocolate sauce and whip cream would save you around 200 calories! Any dish cooked in less butter and oil is beneficial. Hence, always remember to modify your dishes to make them the healthiest possible. Modifications save you from a lot of calories you’ll consume otherwise.

I hope this helped and now you know what to eat when you’re out and not feel guilty. My Instagram has pictures of some yummy healthy food you might want to see 🙂


You can drop in your queries in the ‘Contact’ tab above and I’ll mention it in Question of the Week (QOTW) or drop in your queries as comments below.

How to eat healthy in a hostel

A lot of us live in hostels or away from home, and some of us don’t even have a kitchen where we could cook basic meals. It gets very difficult to eat healthy when all you can really have is processed food loaded with sugar and other preservatives. It gets expensive to eat out everyday and sometimes I feel I just had a mini-kitchen so at least I could get some vegetables and make a salad! What adds to it is the hostel food which is way too oily (since they cook in bulk, adding a lot of oil makes cooking speedy).

Most of you ask me how can one stay healthy being in a hostel. Agreed that its hard, but it isn’t impossible! I admit that sometimes it can be very expensive (only if you have high protein bars since protein is expensive) but rest of it is okay.

A list of things I usually keep in my room :

  • Protein bars– Max Protein Lemon & Honey (high sugar and calories, but also 20g protein!)
  • Other healthy bars – They are perfect for a mid meal.
  • Peanut Butter
  • Seeds– chia, flax, pumpkin, sunflower
  • Oats / Wheatflakes and Museli
  • Greek Yogurt– sometimes, and only plain unflavoured ones (because sugar again)
  • Almonds
  • Khakra

….this is all I can think of right now.

I have oats once or twice a week, peanut butter sandwich once a week, and seeds- well you can add them to anything and everything. I don’t buy the protein bars very often, specially if I am also consuming Whey Protein Isolate. I carry bars as mid-day snacks between college or in the evening. Also, you can buy tofu and also an egg boiler to have boiled egg whites. I know that there are a lot of ‘diet’ foods available, but most of them are unhealthy. So you can look for things which are actually nutritious and contain fibre and can fill you up, not something you can munch on. Also, no ‘diet’ biscuits are really diet– read the nutritional info behind the pack for the same 🙂

Below are some pictures  :

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I like them because they taste delicious and keep you full for a brief amount of time.

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I don’t have a picture of parfait I made, but this is the one I ordered. It consists of granula, grapes, apples and greek yogurt.

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So a friend of mine got muesli and Nutella, not something I recommend unless you use teeny-tiny bit of Nutella.

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So what I did after tasting the above was buy Muesli and have it with Greek Yogurt, and it tasted yummy!

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Curd + chia, flax, and pumpkin seeds. I do the same with oats.

Also, these are a few things I do- you don’t have to do any or all. I know it gets annoying when you are really trying to be healthy and when you go grocery shopping everything is so so processed and packed with calories, so this is a little something I do. I hope you can get an idea about how to go about it!

Best of luck 🙂

 

 

QOTW

Where can I find%2FCould you please tell your exercise routine that helped you loose 20kgs.-Sachin

 

You can now send in your questions and queries through the Contact tab above or post a comment, and I’ll get back to you ASAP 🙂

To read the review of the first home workout I did, click here.

To know why I prefer home workouts to gym, click here.