How to burn 500 calories with home workout

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. 🙂

Burn 500 Calories

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.

Body Attack:

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:

  • Warm Up
  • Mixed Impact Work
  • Aerobic Workout
  • Plyometric Moves
  • Athletic Strength
  • Running
  • Agility
  • Power
  • Interval
  • Core
  • Cool Down

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:

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.

Here is a review of Les Mills Workout Program:

Bedtime Healthy Drinks That Boost Immunity

Hello all, I hope you are all doing good. Stay Home and Stay Safe. In India, we have extended lockdown in the wake of the covid19 pandemic. We have been asked to drink some of the drinks that boost immunity throughout the day to keep the disease at bay. Ayurveda has been the backbone of alternate medicine. In India, we usually use some of these drinks during common cough and cold. During winter season these drinks are helpful to alleviate the common flu symptoms. Kindly note that these drinks would not help as a medicine and medical intervention would. You can always use these drinks to feel good.

Herbal Tea:

This is an effective drink that boosts immunity, especially before bed. It clears sore throat and in case you have body pain. Boil some water, put turmeric, lemongrass, some cloves, a small stick of cinnamon, some crushed black pepper, Tulasi leaves if you have, some jaggery for it to taste good. Boil it for a couple of minutes. Strain it and your herbal tea is ready.

Details on Ingredients:

  • Turmeric:
    • Known for its anti-inflammatory properties.
  • Cloves
    • Regulates blood sugar level
  • Cinnamon
    • Fights bacterial infections
  • Black Pepper
    • Improves Gut Health
  • Jaggery
    • Aids weight loss
Boost Immunity

Golden Milk

Golden milk or turmeric latte is the age old method in India to alleviate cold and cough symptoms. If you are a vegan, you can use coconut milk or almond milk instead of normal milk. Just warm the milk, add turmeric and sugar if you please and drink it before bed time. It is a great immunity booster.

Almond milk with turmeric

Crush almonds and some cardamom, you will get a nice aroma. You can also add some dairy creamer to the mixture to get a softer texture. Add this mixture to a glass of milk/ plant milk. If you are adding it to almond, oats , soy or coconut milk, please use a double boiler type heating technique to keep the milk together.

Cumin Seed Water

Known for its digestive property, cumin seed water is a great reliever of any digestive issues such as acidity and burps. It also reduces the chest pain which happens during acidic gas build up in the chest.

Triphala Water

Lukewarm water when mixed with Triphala powder has immense benefits. It improves the immune system and reduces inflammation. Washing your eyes with Triphala water is beneficial and would help in improving eyesight.

Here are the benefits of Triphala:

How to tune into a body transformation mindset?

Why do we speak about body transformation constantly? Is the world running with it? Why it is so important in anyone's life? Well, it is important because when you are stronger in one facet of life, you are stronger in every facet of life. You display the same resilience, patience, and tenacity in all aspects of life and emerge as a winner. Do you want to be a winner? or keep working with the status quo that is surrounding you and your daily activities? The choice is yours.

What is a Body Transformation Mindset?

Stepping out of the comfort zone and doing something different takes a lot of effort. Taking that first step is very important and it is all about mindset when you take that first step. Here are some steps that you need to take to get into a body transformation mindset.

Shrugging off the status quo

Doing the same thing constantly without getting any result is discouraging. But once you realize that you are undergoing a status quo it is easy to move away from it. Let us understand that this is the very first step for tuning into a body transformation mindset

Loving your body

Your body is your temple. For undergoing weight loss, it is not appropriate to abuse your body. Some people follow crash diets just to pull down those 5 or 10 kgs. We should first ask ourselves a question, whether the abuse is necessary? Loving your body, understanding the cues and signals that the body shows us is very important.

Understanding the long term hazards of crash diets

Crash diets impact our hormone system. It lowers immunity and depletes the natural mineral and vitamin absorption by the body in the long term. Adopting a lifestyle that is sustainable and then working towards body transformation is a better way of going about ut.

Body transformation through sustainable lifestyle

Just because someone has lost oodles of weight does not mean you should lose. Knowing your way before jumping into the transformation is always good. Make an informed decision of what you would like to do and see yourself as in the long run. Creating a sustainable lifestyle around your transformation is the way to make the transformation real and this would make it last forever.

Taking yourself and the mistakes you made all along lightly.

Ultimately, we are all humans. We do make mistakes but we need to understand it and move forward along the way. At the same time, we should learn from our mistakes. It is a very good mental exercise. It does keep us grounded.

Last but not the least, respecting your body, working in tandem with the body's requirements is necessary. Life is good when the mind and body are in equilibrium. Try and let me know. If you want to read a complete weight loss guide check the following post.

How to use Chia Seeds for weight loss


Chia seeds are all rage around the world. Let’s take a sneak peek into their weight loss properties.

Weight loss journey comes up with many challenges. Scale is going down but inches loss is not seen. Inches go down but the scale doesn’t move. There are situations when you want to give up. Give up on the workouts. Eat that ham burger/ or that pie which you feel will comfort you. But there are some tricks and tips which can be included in your diet and which really
aids in further shredding of those stubborn extra pounds mostly around your belly. Fibrous diet wins most of the brownie points when it comes to weight loss. Ideally a person should have 25-30 grams of fiber intake on a daily basis. Fiber makes you feel fuller and thus keeps you satiated for longer hours than the other food.
Now there are some super foods which can aid weight loss. Chia Seeds have taken the world by its miraculous nutritional profile.

chia seeds for weightloss

Important facts about Chia seeds

  1. 100 grams of Chia seeds get you a 34 grams of fiber intake. And has many other micro nutrients.
  2. Excellent source of Omega-3 fatty acids.
  3. Rich in antioxidants
  4. Loaded with vitamins,minerals,essential fats,calcium,manganese,zinc etc.

Ways and methods to incorporate Chia seeds in your diet

  1. Sprinkle a few seeds to any food
  2. Add a spoon to smoothies
  3. Soak them a night before and eat it in the overnight soaked and refrigerated oatmeal

Some other benefits of Chia seeds are

  1. Increases your energy levels and stamina
  2. Stronger immune system
  3. Cleanses the colon
  4. Reduces inflammation and arthritis
  5. Helps in prevention of cancer
    So, why wait? Get your pack of Chia seeds now!!

Hormone balancing food guide is just here..

How To Prevent Weight Gain During Lockdown

Hello, I hope you are doing fine. Stay Home. Stay Indoors and Stay Safe. Most of us have disrupted life schedules due to Covid 19 pandemic and it is now bringing a lot of things in perspective. Many of us have would have experienced some unpleasant and pleasant things during this memorable lockdown. Weight Gain is one of the first things that we experience when we are stressed. Normal relationships may prove to be toxic and vice versa.

weight gain

How to understand the weight gain cycle?

The most important relationship of the human being is with his/her own body. That relationship would also see some changes due to this pandemic. Those who are on the weight loss journey would find it difficult to maintain their regime due to the closing of gyms and local places for workouts. It is disheartening and saddening. But is that pushing you for weight gain? Are you eating what you should not during the lockdown? Whether the reason for your binge eating is purely emotional? These are the basic questions that should be asked in case you have been working hard to gain health in 2020.

Are you an emotional eater?

I am an emotional eater. I rely highly on my comfort foods when it comes to anxiety. But off late, I have shrugged that habit of seeking pleasure in eating. It is okay if you want to eat your comfort food due to the uncertainty looming over the world, it is absolutely fine. But it is important to know that comfort food is different than binge eating. Binge eating has a touch of emotional eating. Decide one day when you can binge eat, make sure you are consistent with your workouts to prevent weight gain.

Couch potato or an active person

Your weight loss journey is unique to you and you should be proud of it. It takes unimaginable willpower to transform the body and mind. Be proud of it and feel good that you are strong today. Do not let the couch and the Netflix binge come in your way to workouts and being consistent with food. Keep moving inside the home. Make everyday count. 🙂 Weight gain can be discouraging but by taking one step at a time, you can avoid it.

Not sleeping and not recovering properly

Weight loss efforts are incomplete without proper recovery. Once your body recovers from the fatigue, it is ready to take on further physical challenges. If the sleep is not complete, it takes a toll on the immune system. In these challenging times, sleep is one of the things which can boost our immunity. Recover well and exercise consistently.

Too much of news and media

Anxiety is built up by consuming too much of news and media. While constantly being at home, try not to feed yourself to these news channels from across the world. It is always better to listen to some news just to understand where the world is going. It is certainly not necessary to feed ourselves to the media and news, it creates unnecessary anxiety and hence sabotages any efforts towards the well being.

Diet plays an important role in keeping the weight gain at bay.

Here are some of the tips that one can follow to sustain the diet that you are observing.

  • Intermittent fasting:

    • When there are optimal supplies it is always better to resort to intermittent fasting for weight loss. Intermittent fasting allows you to eat twice a day at specific intervals. This eating regime eventually leads to limited consumption of calories hence, helps you sustain the weight loss.
  • Working out every day

    • Now, as we are homebound, we have ample time to workout. If your weight loss regime had 4 days of workout, now it is time to amp it up to 6 days keeping one day for active recovery where you can still burn calories that would prevent gaining weight.
  • Keeping active throughout the day

    • Most of us are working out from home, where it is utmost easy to avoid being sedentary. In India, we are left with no house help so we have to do all household chores by ourselves. That leaves a lot of room for movement. Keeping active throughout the day is a boon for weight loss and in this lockdown gladly we would be able to consciously implement that.

Weight loss is all about calories out minus calories in. Weight watchers should be able to achieve the same as the above three tips. 

What are the reasons for weight gain during the lockdown?

  • Emotional eating is one of the major reasons for weight gain during the lockdown. The feeling of confinement is overwhelming. Being at one place not moving much around hence binge eating is a pattern that needs to be broken. You have to train your mind out of emotional eating.
  • Anxiety may cause occasional panic attacks that may subside with some snacks at hand. It is always good to eat some low-calorie snacks to keep up the goal weight.
  • With no maids or household help at hand, Indian people are on their own for the first time in their lives in terms of household chores. Some people may take it easily but some may find it as a burden, in that case just make a schedule and get busy to avoid unnecessary snacking.
  • Too many restrictions in terms of food may result in binge eating. It is always good to know that we are human beings and it is quite natural to have cravings. Giving in those cravings and treating yourself a couple of times in a week is good. That will keep you from unnecessary calorie load.
  • When we are confined at home, it is very natural to feel alone. Remember, we are together in this. Spend every day with a lot of positivity and make way to better health by exercising at least 30 mins a day. The rush of endorphins is all we need sometimes.

How To Prevent Weight Gain and Lockdown Overwhelm?

  • Identify your “Why”?
    • The global Coronavirus pandemic has left the world baffled. Some were prepared, some were not and some of us are still adjusting to the worldwide outbreak. This makes the “Why” very profound. We are inside our homes safe for saving our and other’s lives. No “Why” can be as strong as this one.
  • Read classics
    • Reading classics brings in a perspective of life. Classics that were written during world war II are especially helpful to understand the situation that people before us have endured. They have come out strong, thus we would too. I like “Little Women” by Louisa May Alcott. Also ” Diary Of A Young Girl – Ann Frank”
  • Working out
    • It is said that boosting your immunity is the best way to deal with this global pandemic. Working out and having enough recovery time is the best way to boost your immunity.
  • Spend quality time with family
    • If you are staying with your family in these lockdown times then you are really blessed. Spend some quality time playing with your kids. Play some games with your parents and make them feel loved.
  • Listen to music
    • Music has an amazing quality of calming the senses down. It is always advisable to listen to some calming music when you are not in a good mood.

It is overwhelming to be locked down but we should also remember that we have the liberty to stay inside while health workers and medical professionals are working round the clock for us. Let us stay inside, heal ourselves, and heal the world.

Here are 1o on the go breakfast recipes you might like.

Hormone Balancing Food For Weightloss During Lockdown

Lockdown can be stressful, anxiety, and also depression, thus, leading to the secretion of various hormones by various glands. Hormones play a vital role when it comes to mental health and physical health of a person. Weight loss could be either aided or delayed because of the different hormones which control our body and mind. These are the chemical messengers that run across the body and send signals to the brain. So the question arises on how to make the hormone system work in favor of weight loss especially when we are in uncertain lockdown?


hormone balancing food

How to regulate hormones?


Good Food: Remember! Food be thy Medicine!

Exercise: The importance of workouts during lockdown can’t be more emphasized on

Meditation: This connects the mind with your soul.

What are the different hormones regulating your body?


Let us also get acquainted with various hormones in our body and the role they play.No, we aren’t bringing you the biological lessons here. But the few hormones which are related to your weightloss.


Thyroid-stimulating hormone:- This one is the most crucial of all when it comes to reducing your weight. This one is responsible for a sluggish or an overactive metabolism.

Insulin:- This hormone acts like a switchboard to fat loss. It is secreted by the organs called the pancreas. It helps in regulating the blood sugar levels which are directly related to the fats storage system in the body.

Glucagon:- Glucagon and insulin are inversely proportional to each other. If levels of insulin are high, then the glucagon will be less. This is a fat-burning hormone.

Cortisol:- This is a stress hormone that increases the level of insulin secreted in the body.

Ghrelin:- This is a hunger hormone. This is also related to hunger pangs. So if you take a balanced diet, chances of this hormone making you dance to its tunes are really less.

Now we know what makes us stressed? And what makes us run to the fridge after a full square meal.


What food would help balancing the hormones?

These are hormones that can be turned into a demon or our friend. Some foods are mentioned here. Clean proteins, vegetables, fruits, nuts and seeds, and healthy fat.


Avocadoes:- A high source of monounsaturated fats. This also helps ladies with Polycystic ovary syndrome. This superfood can balance low estrogen levels, thus, helping weight loss.

Butter:- You can get clarified butter/peanut butter/almond butter. This wonder food is a powerhouse of vitamins.  Butter or ghee (clarified butter) has a chain of fatty acids that helps in mobilizing the fats.

Nuts and Seeds:- Walnuts, Almonds, cashew nuts, peanuts, hemp seeds, flax seeds, chia seeds are the good food which has again taken the food industry with their miraculous omega 3 fatty acids and high fibre. This helps in keeping the insulin in control.

Vegetables:- Especially cruciferous veggies are rockstars with antioxidants and fiber content in them. The fiber breaks down slowly thus regulating your blood sugar levels and controlling your weight loss.

Fatty Fish:- Mind it, Fatty fish ! Tuna, salmon are some of the examples. Eating this gives you the same harmonizing effect as that after eating walnuts. A rich source of omega 3 fatty acids, this sea food will definitely is your friend during weightloss.

Hormone balance is all about calm

Hope you stay calm during the lockdown and enjoy your weight loss journey with these essential, easy to have hormone-balancing foods.


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