Hello all, how are you? I hope you are safe and sound. The restrictions in India have been eased out a little but it is still a lockdown and it is getting tougher. Most of us are facing weight loss overwhelm. Lockdown or not? any journey of transformation can be overwhelming because you are inviting a lot of changes in your body and your overall environment. Let us see how to avoid getting overwhelmed with the weight loss process.
Trust your body:
Usually people hate their bodies when they attempt weight loss or inch loss, it is always good and sends a positive sign to the body if you appreciate it. Have a positive conversation with your body, it will yield great results. Body listens to the self talk, so we better have a good conversation. Trust the process that body goes through, support its different functions by eating well to amplify the results.
Mindfulness is the toughest thing to follow but once you acquire it, it is going to change your life forever. Understanding your body and knowing its signals is a very very important step. They say the body speaks to us, tells if it is under a distress. By being mindful you can understand your body better.
Social media can be too much at times. There are umpteen transformation stories, people sharing across the mediums. But we need to understand that many of it might not be true. It is just a medium through which people need instant gratification. We do not need that gratification but we need the lifestyle change which is way more sustainable and daunting at the same time. Navigate through comparison and understand that your journey is unique to your body.
Love and gratitude:
Loving your body unconditionally and being grateful for the work that it does for you is the key to reduce stress. Practice gratitude every day and see the changes that the body brings in. It will respond better.
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 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 a 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.
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?
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.
Here are some of our weight loss related articles that you might like
Weight Loss is about how do you manage your energy. Premade, home-made energy bites is the answer to managing your energy.
Breakfast is one of the most important food to start the day. Sometimes, it is not possible to get healthy breakfast. So, usually we resort to cereals and other sugar loaded food. Is eating cereals healthy? yes, it is! If and only if the cereals are home-made. Your body craves sugar in the morning for all the bodily functions that it has to endure for the day. Considering food is fuel philosophy, morning is the best time to have nutritious meal. Having breakfast in the morning aids weight loss kick starting the metabolism of the body.
Nutritious or Loaded with calories:
Native breakfast is the best option to go for if you are on maintenance calories. In India, native breakfast includes Poha, Upma, Idli, Dosa, Uttapam, Puri aloo etc. These recipes are ingrained in Indian culture but due to the Simple nature of carbs in these recipes, people have started loading them with veggies or some fiber. Apart from Indian breakfast , there are always a range of hyper local fruits available.
Here is a list of breakfast recipes which you can try for quick weightloss and easy to carry:
Two Ingredients Energy Bites:
Combine Dates and Grated Coconut in mixer, add cardamom for flavor and your energy balls are ready.
Mixed Flour Balls
Dry Roast Ragi or Little Millet Flour and any other millet flour, add country sugar to it when it is warm and roll balls out of it. These balls are super nutritious and healthy.
Mixed Nuts Balls
Nuts and seeds are underrated for weight loss. In fact, all the nuts and seeds provide vitamins which we can not get from any other food source. Nuts, seeds and dates are the best combination to roll into balls or into a bar.
Oats, Seeds and Dates Balls
Dry roast oats and pumpkin, sunflower and other seeds of your choice, mix with dates or any other nut butter and roll it into a ball. You get the goodness of all the ingredients with sweetness of dates which would satisfy your cravings.
You can add Vanilla, Peanut Butter or Almond butter or cardamom or saffron for flavor. Rolling the balls into grated coconut would give it a tempting look.
So why wait, just go ahead and make a batch. Let me know whether you like it.
Here are our weight loss workouts for you to try at home
We at The 5 AM Mommy have been running a theme of Losing Weight. There have been many theories about how we gain weight and what are the ways to reduce the same. But the real thing is every body’s weight loss journey is unique. It starts only when someone wants to come out of their comfort zone, do something for themselves. None of the diet or food habits are “ One Size Fits All”. But there are many guidelines which you can look at before embarking on this journey. We are already in the second month of the year and we still have 10 months to make a difference.
What happens in the process of Losing Weight?
Weight loss is a simple calculation which happens inside the body. The formula is
Calories in – Calories out = Negative Calories
For example, if you are eating 1600 calories a day and expending 2000 calories then you care creating a deficit of 400 calories which is good for weight loss. The answer to Calories in – Calories out should be in negative calories for weight loss.
What is a healthy weight?
Well, here attaching an ideal weight chart as per the height. It also has Body Mass Index which has the following formula
BMI = (Weight/ Height2)
Your Body Mass Index brings you in the category of Healthy/ Overweight/ Obese. This is one specific measure where you can understand what your body requires, whether it needs to lose the weight, or it needs maintenance. Body weight maintenance has the following formula
Calories in – Calories out = 0
If you eat as much as you expend, you will maintain your body weight.
What maintenance and workouts does to the body?
I was a chubby child after 3-4 months of birth as everybody recalls. Born into an orthodox brahmin family, my comfort was food. All ladies in my home were great cooks. As I grew up, I kept dropping some kilos and then putting on when life was easy. I am a fussy eater and do not like to eat many vegetables per se. I was also reluctant to workouts but around 2008 I started training myself seriously into the gym. Since, then as the body changes happened according to age, I have been putting on and then shedding weight at regular intervals. Around 2017 when I was bitten by the bug of developing some muscles, I worked out and ate equally, which incidentally put on 20 kgs. I was regular in my work outs and was eating at the maintenance threshold.
What calorie deficit does to the body?
As the muscles started developing, I was looking all big without losing the fat which was already there. I still could pull off a grueling 60 min HIIT session with ease, that was the plus point, I knew my endurance is great and so is the stamina. But, unless I lower my BMI, my efforts were not showing up. Slowly, I started eating in the calorie deficit window to shed some weight and now, to this date I have lost around 15 kgs of weight. It just takes that one feeling of not enough. One feeling of “this is not done” and you are off to a great trajectory.
What helped losing weight ?
As I always say, there is no substitute for work out and breaking a sweat. 30 mins a day is the mantra, no matter what. Also, though it sounds cliché but ABS ARE MADE IN THE KITCHEN, no matter how many crunches you do, if you eat unhealthy, it would show up.
Increased intensity and lowering the pace of the workouts helped immensely for weight loss
Switching from simple carbs to complex carbs was a game changer
Refraining from refined sugar also helped.
Going gluten free also reduces inflammation and gives boost to weight loss
Reducing dairy was a major breakthrough too.
Little more information on Complex Carbs in the next post 😊