Hello there, I hope you all are doing great. We are just on the brink of the end of lockdown in India. The weather is getting warmer in most parts of India. The lockdown was quite a journey. Most of us have been instrumental in improving immunity while we are given the privilege to take care of our health.
Those who aim at weight loss here are some simple summer drinks that you can try. You can add sugar or skip it, you can also add little salt because most of these drinks can be sweet or savory. These are very very simple recipes you can try.
Lemon honey drink:
Squeeze half a lemon in water, add honey as per taste, mix it well. Lemon is known for its detox properties along with honey it acts as a diuretic, is great for hair. If you drink it warm, it soothes the sore throat.
Adding cinnamon will enhance the taste and boost the insulin function aiding weight loss.
Cumin and water drink
A very commonly used to drink in India for summers but you can also try this for weight loss because Cumin boosts metabolism aiding weight loss. Mix cumin powder with cold water, add lemon, black salt. Whisk with some mint leaves. Your Jaljeera or Cumin Drink is ready.
If you are using dairy, take some curd or yogurt, add some cumin powder, black salt, and whisk it in a blender with some water. You can also add some finely chopped cilantro, raw mango, and mint. Your cooler is ready which can also serve as a simple mid-noon snack.
Raw Mango Drink
Eating seasonal fruits is never out of fashion. Raw mango drink is quite popular as a cooler and if you add some cumin, cilantro, and mint it becomes a weightloss drink. Take a raw mango, boil and take out the pulp, mix the pulp with black salt, cumin, and some water, whisk it. Top it with cumin and cilantro to give a tasty boost.
We have already written enough about how Triphala helps weight loss, improves your gut bacteria, and helps digestion. It is also good for the eyes. Mix Triphala powder with water and some lemon and your drink is ready. Little pungent in taste but it is good for health.
Weight loss or not these drinks can be taken during summers for their cooling properties. If you are adding sugar, have them as your post workout drink. If it is savory, then use it as a snack in the afternoon. You will not regret. 🙂
Weight loss Breakfast Recipes can be tricky, especially during these lockdown days when we do not move out and do not feel comfortable all day inside home. But that is the order of the day so stay home and stay safe. Weight loss can be daunting if you do not plan your meals ahead.
Breakfast is the right time to have food which boosts immunity. If you are working out first thing in the morning then it is better to workout with a pre-workout snack. Here are some ideas for weight loss breakfast recipes:
Peanut Butter Toast:
You can have a whole-wheat toast with peanut butter. For weight loss, it is better to check the quantity of peanut butter.
Banana is an excellent source of potassium. It is very filling and easy to carry to the gym as well.
Green smoothies are the best way to get your protein and fiber along with appropriate carbs in one go.
Mixed fruit bowl
If you prefer to keep your food raw for breakfast this is the biggest option. You can top it up with blueberries that have good antioxidant properties and known to boost immunity.
Oats Banana Porridge
Best to start the day with loads of fiber with oats and potassium. You can also add some almonds and other dry fruits to make it richer.
Any native breakfast that you have been accustomed to is the best way to start the day. In India, we have idli, dosa, Pongal, upma, poha as native breakfast items. They are heavy at times but with the right portion, you can always make your breakfast more filling and nutritious.
Yogurt and berries
Yogurt and berries is a simple breakfast that can be put together in a very short time.
These simple weight loss breakfast recipes will surely make your day. These are easy and good for weight loss. If you want to know more about weightloss workouts check out here.
Anxiety and depression is taking a toll on everyone’s life. If someone asks you, “How are you? How is lockdown treating you? “ Well we all have one answer to this question. We definitely bring a smile to our faces and say “We are fine”. Either pretending to be fine or being really fine we are all trying to keep the spirits high especially during the lockdown.
A smile can spread a lot of positivity and so we bring to you some DIY practices which can make you relaxed, comfortable and happy.. Don’t forget to keep moving throughout the day. Workouts, Yoga, meditation and self talk are considered to be the best anxiety busters.
Open up the windows:- Let the light and the new air come in. This can create a huge difference to your entire day. Stay illuminated and breathe lively air.
Indoor plants:- Money plant, snake plant, aloe vera, palm -acacia trees spruce up the internal environment of the house like nothing else. Gardening can be therapeutic too.
Essential oil diffusers : These oils when used in the house have medicinal and healing properties. Rosemary, Lavender, Eucalyptus oil can settle your mind.
Burning incense sticks/ Sage:- This was a household. Burning sage can move the air from the static places, corners and unseen areas too. It is a great energizer. Burning incense sticks can also calm your anxious selves
Lighting up candles, warm lights: Small candles, incensed candles, LED candles can soothe the air leaving behind a great cheerful feel.
Salt Lamps:- If you have one, then it is right time to lamp them. It offers a relaxed feel especially during those night hours.
These are some ways that can help you calm your mind, soul, and body. Reading a book, listening to music, and eating good food are some others. Praying God is the best way to align yourself to the higher calmer self.
Dinner is extremely tricky at times when it comes to weight loss. Most people complain that they can keep themselves away from junk food but when it is dinner time, they can seldom keep the promise of having healthy food. It is so natural to have such feelings. Here are Easy Dinner Recipes for Weight loss which you can bank on. Just prepare your meal plan ahead and you are good to go. Having a plan in place helps in the following way.
Benefits of Meal Planning for Effective Weight Loss
You are sure about your meals
Meal plans avoid the uncertainty around food
In the times of lock-down, it is easy to estimate the supplies
You can be consistent with workout because your meals are planned and assured
How to plan meals?
Meals should be planned around your activities.
It is necessary to understand the timings of your workout and your other chores to plan meals effectively.
It is better to have your meals freshly prepared so while planning you will have to take that time out.
If you are preparing meals on the weekend, you will have to make sure that the food pattern is interesting and you do not get bored along the way through the week.
If possible count macros that are required for your activity every day. If you are working out regularly plan your pre and post-workout meals.
Divide your meals into 6 portions.
Breakfast ( 1 hour after waking up)
Mid Morning Snack (2-3 hours after BF)
Lunch ( 2 hours after MM Snack)
Mid Noon Snack ( 2 hours after lunch)
Dinner ( 2 hours after Snack)
Token Dinner ( If needed )
Make sure your dinner is 2-3 hours before bed time.
Here we are first emphasizing on Easy Dinner Recipes because that is the most tricky part.
The dinner should be done around 6.30 to 7.00 pm. Preferably should be having some complex carbs. Token dinner can be a nice soup or a cooked salad. If you already had enough food till dinner time, you can have soups here as well.
Porridge ( Oats, broken wheat, semolina)
Paneer ( Cottage Cheese ) bhurjee
Multigrain dosa/pancake with chutney
Multigrain tortila/ roti
Corn and Carrot Salad
Corn peas soup.
Beetroot tomato soup
Apple spinach soup
Whole wheat upma
These are Easy Dinner Recipes which never fail. If you are achieving your goals with the existing plan, great but in case you have some issue with it, try the above pointers and let us know.
First of all let us clear that binge eating does not mean eating pizza, burgers, or any fast food. But Binge eating is a disorder. It is that compulsive overeating which you/ me or we do consciously or subconsciously.
Compulsive eating abnormal amounts of food. Here, a person who is binge eating is unable to stop his consumption or is in total loss of control. It could be any food. Not necessarily fast food, processed food, or the likes.
Binge eating disorder is quite similar to Night Eating syndrome. Mind it, binge eating can happen to anyone who is absolutely slim and fit. But the consequences of binge eating could be obesity and other disorders.
Why do we binge eat?
We live in an age full of distractions.
Our life today is more of what goes outside than our inner self. Add to it the screen time we have during eating the food. As a result of which a human being is unable to read his own body signals.
The body doesn’t need those packs of chips while watching every episode of The Game of Thrones. But as they say, Old habits die hard.”
Other biological causes include hormonal irregularities which lead to food addiction.
Psychological conditions like low self-esteem, depression can make find comfort in food, and gradually binge eating becomes a habit.
Symptoms of Binge Eating:
Eating even if the stomach is full
Eating more when alone/isolated
Stocking food for a later time
Lack of sensation while binging.
Being mindful while eating is least emphasized given the abundance of everything our generation has. We need to check our timings of eating and be true to ourselves while gauging,” How much is enough?
As it is written, we live in a world which is full of distractions. We need to slow down and identify the pace of our life to align with mindfulness. If that is not possible, we can start with just some rituals. Rituals usually help us find our way into a habit that is more sustainable. Some rituals we know and some are being taught to us by our ancestors or our elders.
Prepare your mind and body for the meal
Washing hands before food is one such ritual that makes the mind ready for the meal ahead. It also subconsciously prepares our body for eating.
Be grateful for the meal
In ancient India, eating food was considered as a “holy offering” to the god residing in the body. It is just not filling your stomach with food, it is just like offering food to the body which is considered as a Temple. Even if it looks to be very superficial, it is true. Till today, in most households, they pray before eating and then start eating slowly.
Beware of sitting posture
Sitting cross-legged for eating is one such ritual, which is not possible now especially when we all sit on the dining table. You can still sit with legs crossed for eating to ease the process of digestion.
Eat Without A TV or Mobile phone or a book
When we say that cellphones are distractions, we should make every effort to avoid it when we are eating. When you are distracted, there is very less focus on food and whether you are full or not? Mostly, the person who is distracted with TV or mobile phone while eating loses track of what he/she is eating and 90% of the time ends up stuffing themselves.
Feel the food
Eating is a process which actually stimulates most of our senses. Sense of Smell, Taste, Touch are at work when you are eating. Whenever you serve your food, feel it with these senses and then start eating slowly.
Chew your food 32 times, they say. That metaphorically means eat slowly. Savoring each and every bite, being thankful to god. Eating slowly, helps digestion. All digestive juices flow through the mouth in the process of chewing.
Washing your own plate
Don’t get up as soon as you have finished your food. Sit calm for a couple of seconds and then go ahead and wash your plate. Once washed, keep it at a designated place. Wash your hands after you are done with food. This complete process will give you a sense of mindfulness and satisfaction.
Mindful eating has its own merits. Weight loss is one of them. Binge eating would never be able to help you with weight loss. Something which is alien to our body would never help it get back to its own shape. Try the mindful eating map and let us know.
I hope all of you are doing fine. Sending love and prayers. Stay home and stay safe. With extensions in the lockdown, it has become imperative to workout at home. Every day workouts feel good and they would also help in shedding some weight, toning the body. Here is a quick post on how to burn 500 calories with a home workout.
Weight loss is a mathematical calculation. Calories out minus calories in is the equation. It is said that if we create a deficit of 3500 calories, we tend to lose 1 pound of body weight. It is better to perform 500 calorie workouts if you are keen on weight loss. With the 500 calorie workouts every day you should be losing 1 pound in approximately 7-8 days. Kindly note that I am not calculating food intake here. 🙂
We have been working out with Les Mills on Demand workouts and most of their workouts are 500 calorie burning workouts. There are approximately 9-10 numbers of 5 minute circuits. Each workout is 1 hour or 55 minutes. They cover warm up, and cool down along with core work with every workout.
Here are some of my favorite 500 calorie burning workouts.
This is a group workout, so the energy in this group is amazing. You do not feel you are pulling off a 500 calorie workout. I tried Body Attack 105 yesterday and it was amazing. They covered the following workouts:
Mixed Impact Work
It was a lovely workout with some new moves and I completely loved it. It did burn 500 calories. You can try it out at Les Mills On Demand Website.
Body combat has combat stances, kicks and other combination of martial art workouts. It is amazing to learn Karate, Muay Thai, Tai Chi moves in one single workout. Who knows all of it anyway? 🙂 I personally like Rachel Newsham’s workouts, so it is a double bonanza. These workouts definitely burn 500 calories and are quite exhausting but you would enjoy with all that music. Les Mills have the best in class workout music. Body Combat has released invincible series of their workouts which are free. You can try it here.
With above workouts you are sure to torch those 500 calories. Try it and let me know if you liked it.