7 Reasons you are Not Going to Lose Weight with Exercise

Exercise is often the first suggestion given to anyone who is trying to lose weight, and rightly so, because regular exercise not only burns calories, it leads to better health, improves lab profile, and boost mental health as well. If someone has suggested that you hit the gym with a vengeance to get lean, and you haven’t seen any significant drop on the scale even after weeks of slogging it out in the gym, the way you workout might be the reason why there’s no progress. If the above-mentioned situation matches your current scenario, we are here to tell you reasons you are not going to lose weight with exercise and how to do it right for success.

1. When you Overestimate the Calories Burnt at the Gym: Here’s the biggest mistake one can do – miscalculating the number of calories burnt in the gym. A lot of people rely on the treadmill and other machines to calculate calories and based on that, tend to adjust their calorie intake. Do not rely blindly on the equipment at the gym to count the number of calories burnt. For example, you can only burn around 150 calories by pedalling away for half an hour on a stationary bike, and that’s not too much. Always keep a tabs on your diet and do not adjust the calories based on the readings that your treadmill shows you.

2. Treating yourself to Treats and Food after Exercise/Workout: This is called as “compensation effect.” Protein bars, sports drinks, chips, fried food, chocolates, ice creams with high number of calories are a few examples of stuff that most people consider as appropriate treats after a sweaty exercise session, but then they don’t realize they are adding so many calories back into their body, undoing their efforts in the gym. Most people falter here – after an hour of rigorous workout in the gym, we assume that we have burnt off significant calories and are entitled to high-calorie food. So, stop treating yourself with unhealthy food after a workout session.

3. Leaving the Gym with no Proper Meal Plan for the Rest of the Day: You can literally wash all your efforts and sweat down the drain if you are not following a proper meal plan and intend to eat whatever you can lay your hands on. The first thing that you should do right away is to get on a good weight loss diet, such as the Rati Beauty diet, to lose weight successfully.

4. No Rest Days: One of the main reasons why your workout isn’t showing results – there are no rest days! The body needs rest to recover and build muscles. If there are no rest days, it will lead to burnout and exercise-induced fatigue along with muscle soreness and a heightened risk of injury, and you may not be able to workout for many days after that. So, hit the gym for 4 or 5 days in a week, and rest for at least 2 days.

5. Concentrating only on Reps and Not on the Form: Wrong postures and poses keep you from achieving best results from your workout sessions. So, rather than doing any workout randomly, learn the right technique and form from your trainer. Pay attention to what your trainer says and learn to focus on movements and rest time.

6. Sipping on Energy Drinks After Workout: Most of such energy drinks are high in sugar and tend to add a lot of empty calories back into the body. Also, too much caffeine in these drinks lead to dehydration as well. So avoid energy drinks and drink plain water or coconut water to replenish energy.

7. Not Getting Good Sleep at Night: You can diet and you can exercise every single day, but without good sleep, and that too for no less than 7 hours, the extra pounds are not going anywhere. Make sure you get 6-8 hours of sleep every day. This will help to give body proper rest, keep the metabolism higher, and help you burn more and more calories.

Summing up, we must always remember that weight loss is all about 80% diet and 20% exercise, and any manipulation in the above percentage will not bring about significant results. So, straighten up the diet and supplement it with regular exercise.

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10 Most Realistic Ways to Lose Weight

When you choose extreme measures to lose weight (yes, we are talking about fad diets, meal replacement powders, etc), you would hardly lose any weight, and just after a short period of time, give up on the whole idea of weight loss because let’s face the facts, these are simply not sustainable, cannot be followed even for a few weeks. If getting healthy, lean, and fitter is your goal, it would be prudent to shun the idea of using fat cutting pills and detox programs that are not going to actually melt excess fat away (all you can drop is some water weight), and check out these 10 Most Realistic Ways to Lose Weight.

1. Start on Rati Beauty Diet Plan: It’s the fastest and also the safest way to drop extra weight and get to a leaner and better version of yourself. Not to mention, it’s also a sustainable weight loss diet. When you join the Rati Beauty diet, you would not only see the weight drop off but would notice inch loss as well, all without food deprivation or spending long hours in the gym. Download the Rati Beauty app for more details about these weight loss plans.

2. Don’t Compromise on Sleep, Come What May: Don’t even think about getting up from the bed without completing 7 hours of good sleep, not even if you have to miss morning walks or gym session (where you get to burn extra calories). You can do everything right – from eating as much as less possible and working out like crazy, but the excess pounds won’t come off without 7 hours of mandatory sleep. Also, cortisol which is the stress hormone rises without good sleep and would keep one hungry all through the next day. So, hit the snooze button if you haven’t gotten a good shut-eye the previous night.

3. Swap Unhealthy Foods with These Foods: The one thing you can do right away to drop extra pounds and to get healthy in general, is by swapping unhealthy food in their diet with healthy alternatives. Replacing these food items will help kickstart your weight loss process with full gusto and also would serve as small stepping stones to big successes. Read about “50 Healthy Food Swaps That Everyone Should Absolutely Try.”

4. Practice Portion Control: Eat whatever you want in moderation and you can get into calorie deficit to drop weight. Portion control will help you do just that. Read about “10 Tips to Portion Control Food for Weight Loss” in this post here.

5. Swap Dinner Plates with Bowl: Check this interesting fact, make that important switch from a dinner plate to a bowl. When you use small plates or bowls, you tend to take smaller amount of food and that would prevent you from eating more than you need. There are also studies that have found that your brain gets tricked and feels satisfied when you eat from a bowl than from a plate. You would feel full when you eat from a small bowl with the same quantity of food that you eat from a larger plate. Also, the bowl’s weight in hand will give you the feeling that you are consuming more food. So, dump that plate and pick a heavy bowl to have your food in.

6. Eat Half Plate of Veggies: You not only get to eat clean by filling half of your plate with veggies, it will also considerably cut down the calorie intake.

7. Include More Full-Fat Products: Just like carbs and protein, fat is also an essential macronutrient, needed in a percentage of 20% to 35% of daily calories. In fact, all body cells have fat content and our brain is made of 60% fat. Healthy fats boost metabolism instead of making it sluggish, reduce inflammation, aids in absorption of fat-soluble vitamins, and encourage the body to burn more fat. Avocados, butter, ghee, fatty fish, nuts, etc. are some good sources of healthy fats and the next time around, say yes to “fats” and no to “low fat.”

8. Stock These 12 Foods in your Fridge to Slim Down: People with the strongest will power fall prey to the goodies inside the fridge and that’s where most dieters falter because fridge is the shortest route to curb hunger pangs when you are watching tv or feeling just bored. What if we told you that when you open the fridge, the fare inside should be delicious, nourishing, and above all healthy, and can actually help you slim down. So, check out this list of “12 Fridge Staples that Will Help you Slim Down.”

9. Say Completely no to Processed Food and Transfat: High in sodium, calories, and unhealthy fats, processed food and transfat can cause rapid weight gain. And for this reason, here are “15 Transfat Food Items you should Avoid to Lose Weight Effectively.”

10. Lower Stress: Stress is as bad for weight loss as it is for overall health. Increased stress leads to increase in the hormone “cortisol,” which not only leads to weight gain, it also encourages storage of fat around the belly area. Find ways to de-stress and do not make losing weight a job to do, make it your passion. Here are “10 Tips to Lower Stress in order to Lose Weight.”

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10 Celebrity Dermatologist Recommended Acne Clearing Tips

It’s a myth that acne shows up only during teenage and growing years. Sometimes hormonal issues, pollutants, certain skincare and even makeup products can trigger acne. Acne is quite a common skin care woe and even celebs go through bad breakouts, but they do follow certain acne-clearing tips suggested by their dermatologists. We scoured through a lot of info and have put together tips from celebs that have been suggested by their dermatologists. Take a look:

1. Choose Products with Tea Tree Oil or Salicylic Acid: To get rid of chronic acne and that too on a tight budget, choose products that contain tea tree oil or salicylic acid. Although they aren’t as fancy or fast as the in-office treatments, but do clear up most skin over a few weeks. Also, many over-the-counter products contain salicylic acid and tea tree oil (face washes for example) and are really effective in combating acne. You can also use over the counter acne clearing gels with minimal concentration of these ingredients.

2. Include Glycolic Acid in Skincare: Glycolic acid, one of the most popular AHA (alpha hydroxy acids), is a multitasker skincare ingredient because it exfoliates without causing abrasions, smooths out rough skin, and also brightens up skin tone. However, there’s a misconception that glycolic acid is only for acne-prone skin and that’s not true because it helps to maintain a smooth texture, regardless of your skin type. From refining the texture of skin to reducing melasma and hyperpigmentation, glycolic acid can do it all. But do remember to Always do a patch test before applying any skincare product, especially glycolic acid because it can cause irritation and redness on sensitive skin. Positively, consult the dermatologist if you have sensitive skin. Here’s a list of the “Best Glycolic Acid Based Products” that are available over the counter.

3. Switch to a Healthy Diet: We are sorry to have pushed this most important tip to the third position, but nothing works as well as switching to a healthy diet in clearing up acne. Check out the healthy meal plans on Rati Beauty app that not only help you to drop extra pounds, they would clear up the skin as well.

4. Facial Peels: Facial peels especially that contain papain enzymes or lactic acid help in smoothening the skin’s surface and boost radiance. It helps to unclog pores and prevent recurrence of acne. Many celebs swear by facial peels. Ask your dermatologist for more details about these peels. You can make your own Homemade Pore Tightening Lactic Acid Face Mask like this.

5. Exfoliate Gently: Avoid using harsh cleansers on acne, in fact, gentle exfoliation is a must. Dermatologists recommend using a gel-based cleanser with exfoliating beads and massaging it lightly into your skin. This clears pores, deep cleanses your skin and improves blood circulation. You can also use a wet warm wash cloth or a non-irritant cleansing brush to deeply refresh your face. In fact, you can make a soothing and acne-clearing scrub with oats like this at home.

6. Switch to Water-Based Products: Oil-free lotions and light facial serums with anti-oxidants are best suited for acne troubled skin. It’s a myth that acne prone oily skin doesn’t need moisture. Serums and oil free moisturizers lock moisture without greasiness and the anti-oxidants help to fight dull damaged skin. Also consume a lot of anti-oxidants in your diet.

7. Never Apply Toothpaste to Clear Acne: Toothpaste has become a popular overnight remedy to clear acne, but please be aware, the chemicals in toothpaste can dry out and irritate acne further, making matters rose. Never go to sleep with toothpaste on your breakouts.

8. Do Not Apply Soap on the Face: Soaps can rip away the moisture from the skin, disrupt skin’s natural barrier, and trigger more sebum production. The wisest thing would be to avoid applying soap on face and switch to gentle soap-free cleansers.

9. Moisture, Moisturize, Moisturize: Even if you have the oiliest and extremely greasy skin, never forget to moisturize the face. It’s a wrong notion that moisturizers make skin greasy, on the contrary, they help in controlling excess sebum production. The catch lies in picking a moisturizer according to your skin type. Our suggestion would be to look for water-based moisturizers and the ones specially formulated for acne-prone skin, for example, Acrofy lotion.

10. Switch to Fragrance-Free Products: Many of us want to pick up “paraben-free” products, but we should also be looking for “fragrance-free” products with the same fervour. We agree that added fragrance imparts that “feel-good factor” upon application, but it’s not so good for your skin. Parfum/fragrance either synthetic or natural, can potentially irritate your skin, disrupt the delicate pH balance, trigger acne or make the existing condition worse. Make a conscious effort to pick fragrance-free skincare and makeup products. Here’s a list of “19 Best Fragrance-Free Moisturisers for all Skin Types.”

Also, if you can afford, photodynamic treatment is the one to splurge on. Skin doctors use it for severely acne-prone celebs, who can’t wait weeks for pills or creams to work. An amino acid medication is applied to the face a blue light is shone on it, for up to an hour to activate the liquid. These light-based professional treatments mainly use blue and red light, as they have an anti-inflammatory effect and can kill bacteria in the pores. It also has a stimulating effect on new fibroblasts to help heal the skin.

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14 Habits of Fit Girls That Destroy Extra Pounds

The world seems to be full of fit girls – they are all over social media, on Instagram posts,  on youtube, at the gym, and scores of them window shopping at the malls. Have you ever wondered how fit girls are able to eat whatever they want and still manage to fight off extra pounds. So what are they doing differently that you are not, let’s check out 14 habits of fit girls that destroy extra pounds.

1. The first important thing is that they are aware that if they have gained a bit of weight, it is not at all possible to burn all extra fat overnight, or in a week, they would probably laugh it off about it if someone suggested that it could happen! However, on the speed slim challenge on the Rati Beauty diet, you can still lose weight at a faster pace – download the Rati Beauty app for more details.

2. They Eat the Right Kind of Food: They don’t believe in fad diets, cleansing formulas, or fat burning pills, not even meal replacement formulas. Most importantly, they don’t starve and stay off food. In fact, you will always see them having good food, enjoying each bite. Let us make it clear that a good weight loss diet would encourage you to eat healthy meals, is not based on food deprivation, and takes care of all your nutrient requirements, along with keeping you in calorie deficit so that you can drop extra pounds and burn fat consistently. Rati Beauty Diet encourages you to eat the right kind of food, to make lifestyle changes, and puts you on successful weight loss strategy. You can check more details on the Rati Beauty app.

3. They hardly sit at one place for more than 30 Minutes: They are always on their feet, always doing something or the other, never sitting down to take a breather. Increasing physical activity and being on your feet for the major part of the day helps to burn considerable amount of calories. Even mundane chores like sweeping, mopping, dusting can help a great deal with weight loss. In fact, walk at every given opportunity and burn extra calories through the day.

4. They Eat More Veggies: They seem to love veggies, like all of them! Vegetables not only have a lot of nutrients, most of them have extremely low calories, and keep you fuller for longer. Try to fill half of your plate with vegetables and you can get the benefit of loads of nutrients and avoid extra calories from piling up in your body.

5. They Always Seem to Have Time for Workout: They enjoy doing exercise and don’t consider it as a task to be done away with. Keep aside at least 40 minutes for yourself from your busy routine everyday to relax, and exercise (not necessarily by hitting the gym). Exercise at least for 40 minutes five times a day every week to burn layers of extra fat and drop weight.

6. They Say Polite “No” to Food Pushers: Have you noticed how fit people politely turn away high-calorie and unhealthy food? If you are wondering who exactly “food pushers” are, they are people who knowingly or unknowingly tend to derail your weight loss plan, by encouraging you to eat either unhealthy food or more food. “Food pushers” is a term that is relatively new, but they are people around you who act as “enablers,” tempting you to eat more food, and can stand between you and your goal weight. It becomes extremely difficult to say “no” to food pushers, especially when they are family, friends, and relatives, and also particularly, when they are moving around with freshly-baked pizza slices. But if you want to lose weight at any cost, you have to practice saying “no” to food pushers, and obviously find polite ways to do so and here are “7 Polite Ways to Say No To Food Pushers.”

7. They do have Cheat Meals Once in a Week: A cheat meal is essential in any diet plan because it helps to reset metabolism and helps keep a tabs on cravings. Fit girls do indulge in guilty foods once a week, and do not stretch it into cheat day.

8. They Cook at Home, Cut Down on Eating Out: There are multiple benefits of eating homemade food – you can cut loads of calories, be sure of healthy ingredients, cut out bad ingredients like transfat, etc. And you get to save lots of money while doing so. Also, they hardly order food through food delivery apps because they enjoy eating home-cooked food.

9. They Always Carry a Water Bottle and Do Not Forget to Refill It Frequently: If there’s one golden rule you should absolutely follow if you are trying to lose weight – it’s to “drink at least 8 glasses of water each day!” There’s hardly any dispute that drinking water throughout the day helps with weight loss. Plain water affects fat loss in more ways than one – it helps to flush out toxins, curbs appetite, has absolutely no calories, boosts metabolism, and boosts the fat-burning process. People who are fit sip on water at every opportunity and that’s why they carry a water bottle with them always, wherever they go.

10. They Do Not Like to Talk Much and Put Away Phone While Eating: When you sit down to eat, do so at a slow pace, chewing every bite. When you eat too fast, your brain doesn’t get the signal to stop once you are full. This means that you often eat more than you actually require. Another interesting fact is that the brain takes about 20 minutes to register that you have eaten food and by slowing down, you can actually reach satiation point during the eating process itself and stop yourself from piling on extra pounds. When someone eats slowly, without getting distracted (no phone or TV), they are having a chance to cut down extra calories because they are eating mindfully.

11. They Pack Healthy Snacks: Switching healthy snacks with biscuits, cookies, cakes, pastries, fried foods will help cut down a great deal of empty calories. Check out healthy snack options for weight loss on the Rati Beauty diet.

12. They sleep for more than 7 Hours: Yes, that’s what they call it – “beauty sleep.” Nothing burns more calories than a good night’s sleep. Sleep deprivation can severely a person’s weight loss prospect by lowering lowering metabolism, increasing cravings for unhealthy food, and also increase stress hormone. In fact, sleeping for lesser than 7 hours, makes your metabolism slump to its lowest and that will lower the pace at which body burns fat. Get a minimum of 7 hours each night to lose weight successfully.

13. They are Always Chilled Out: Just like sleep deprivation, stress has a direct effect on weight gain. Chronic stress can act as a big roadblock when someone is trying to lose weight, increasing cortisol level that encourages fat storage in the body, particularly around the belly area, so relax and find ways to take your mind off stress.

14. They are Not Obsessed about Weighing Scale: Nah, they are the last ones who would associate successful weight loss with just weighing scale. The weighing scale can fluctuate through the day, increasing towards the evening. Also, hormones can cause fluctuations on the scale, so watch out for these other signs of weight loss as well.

So, these were some tips that would help you achieve goal weight and reach the fitness level you have always dreamt of.

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10 Tips to Get Beautiful Skin Effortlessly

It’s a wrong notion that we need makeup to look beautiful and it’s totally possible to look glam without actually taking a lot of effort or applying layers of makeup, but essential to take good care of our skin for that. Apart from eating right, avoiding processed food, following these tips would help you in achieving flawless skin without spending a lot of money or effort. Here are some tips:

1. Cleanse Skin Gently, Avoid Harsh Cleansers: The first thing is to cleanse your skin gently, avoiding soap or other harsh cleansers on the face. Harsh cleansers can dry out the skin and rip the moisture off skin, leading to dry patches. You can even opt for a soap-free cleanser or even these besan-based packs to cleanse skin. Also, if you are picking up a cleanser, make sure it’s appropriate for your skin type.

2. Invest in Multipurpose Skincare Products: When you are in a hurry, multipurpose products can come in handy. You might skip a step in your beauty regimen with a multi-tasking product in hand. Be it a sudden lunch date or a meeting, multipurpose skin care products can make your skin look better instantly. For example, you can use a pink water-based tint to add a flush of color to your cheeks as well as pinkish hue to the lips.

3. Sip on Green Tea: It is important to flush out toxins and along with drinking at least 8 glasses of water per day, sip on a cup of two of pure green tea to get the antioxidant benefits as well. The antioxidants present in green tea fight free radicals that cause cellular damage and keep skin young.

4. Always use a Sunscreen: Whether it’s summer, winter, or rainy season – make it a point to always use a good SPF sunscreen to protect your skin against tan, hyperpigmentation and premature ageing. Also, try to pick fragrance-free sunscreens – here’s a list of 10 Best Fragrance Free Sunscreens in India.

5. Whip your Own Natural Face Masks: There’s no need to spend loads of amount on expensive day creams and serums when you can whip up amazing face packs with ingredients from the kitchen. Here are some homemade masks that you can try.

6. Follow a Good Night-Time Routine: Your skin heals at a faster rate while you are sleeping. Not cleansing your face before going to bed or never moisturising it are some habits you need to overcome. You should follow a proper night time skin care routine to treat your skin concerns at a faster rate. Stick to your night time routine for at least four weeks to notice visible results.

7. Try Katrina Kaif’s Ice Facial: This is what Katrina Kaif does when she wants to feel refreshed in the morning and to tighten facial pores. Korean women also follow this ice facial therapy and this process is called “Jamsu” in Korea. Some Korean women even dip their face in water after doing complete makeup so that their makeup stays on for longer and throughout the day. If you do this procedure right before applying any makeup, you will notice how smoothly your makeup would glide and stay through the day. Here’s a step-by-step routine to do Ice Facial at home.

8. Try Oil Cleansing for Clear Skin: Before you hit the bed, make it a point to take every bit of makeup and sleep with a thoroughly clean skin, and guess what oil cleansing method is just the best way to do it. Using an oil as a cleanser would help remove dirt and grime from within the pores and most importantly nourish and hydrate the skin as well. Here’s a complete routine on how to do “Oil Cleansing” all by yourself.

9. Eat Right: Nothing can work as wonderfully as eating the right kind of food – for the skin as well as body. You can not only lose weight by being on a good diet but get glowing and radiant skin as well. Check out all the diet plans on the Rati Beauty app for more details.

10. Sip on Water Throughout the Day: No one can undermine the benefits of water – it is a zero-calorie drink that boosts metabolism and nourishes the skin from within. In fact, don’t just stop at 8 glasses of water, drink way more than that.

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12 Ways to Make Losing Weight Less Torturous

Raise your hand if losing weight was on your New Year’s resolution list, but within one week, you gave up the whole idea because it seemed like an unachievable, complicated, and tortuous process. Contrary to what many believe, losing weight does not involve starving all through the day, spending hours together at the gym, and popping up expensive fat-cutter pills. If you have been believing all these wrong notions, we are here to show you ways to make losing weight less torturous and rather easy. Read on:

1. Start on a Good Weight Loss Diet: Weight loss starts from the time that you get on a good calorie deficit diet, such as on the Rati Beauty diet, on the Rati Beauty app. To shed extra pounds and melt fat layers, it’s not at all necessary to munch on salads through the day – you can eat good and delicious food and still lose weight – for that, check out all the meal plans on Rati Beauty diet. The weight loss diets on the Rati Beauty app help you to shed extra pounds and get you to a lighter and fitter version of yourself with the right kind of diet plans and exercise routines. Download the app on your phone for more details.
2. Swap Beverages and Packaged Fruit Juices with Water: When you drink more H2O, you not only curb unnecessary cravings and appetite, you help the body to rehydrate and run all its functions smoothly. The bonus would come when you swap high-calorie, high-sugar fruit juices and beverages with zero-calorie water. In fact, try to drink around 2 liters of water a day and it would do amazing things to your skin, hair, and weight loss.
3. Switch to Smaller Meal Plates: This is thought to be a foolproof strategy to trick your brain and prevent it from tempting you to for second servings and practice portion control effectively as well. Most of us tend to over-serve at dinner, not practicing portion control. In fact, dinner plates should be smaller in size because bigger the plate, the larger is the room for more food to be served. Do swap your regular 10-inch dinner plate with a smaller 8-inch plate, and you would be able to finish everything that’s there on the plate without overeating, avoiding unnecessary calories from piling up.
4. Say No to Refined Foods/Processed Food: Dump every food that is made from refined flour/sugar in it because refined foods have empty calories that spike insulin and have little to no nutritional value, making you hungry within a short span of time. Also, processed food have ingredients that lead to weight gain. So, cross them out from your grocery list right now.
5. Practice Portion Control: We often forget to portion control food, especially when we are having meals while browsing on the phone or watching TV. Practice portion control with every meal to get into calorie deficit to lose weight. Read about “10 Tips to Portion Control Food for Weight Loss.”
6. Sitting is the New Smoking: Avoid sitting for long hours because researchers say sitting is the new smoking. When one is sitting on for long hours, it increases the risk of lifestyle diseases such as type 2 diabetes and cardiovascular issues. Get up from your work desk or couch every 30 minutes and do not forget to stretch a bit while standing.
7. Combine Fat-Burning Foods: Sometimes one is better than two when it comes to weight loss. Try these “12 Food Combinations That Boost Weight Loss.”
8. Wash Hands Before Eating Food, Especially After you Have Applied Sanitizer: Sanitizers have triclosan which is a chemical that is found to be an obesogen that meddles with hormones inside the body and leads to weight gain. Make it a point to wash hands before eating food after you have applied sanitizer.
9. Stop Emotional Eating: Stress eating or emotional eating is a situation where one eats to feel good and pleasant, to cope up with trauma, to relieve stress, to feel less anxious, rather than to satisfy hunger or cravings. The food that emotional eaters choose are usually high-fat, high sugar, calorie-rich food full of transfat, leading to weight gain. When someone depends on food to cope with certain situations or to relieve stress, preoccupation with food takes over that person’s life and before he/she realizes, and they would end being obese. Finds way to de-stress and detach emotions with food, do not pick foods when you are under stress for comfort.
10. Practice HIIT: HIIT workouts are popular to burn fat when compared to cardio exercises such as walking or running on the treadmill. Even after you have finished HIIT routine, your body continues to burn calories because of increased oxygen consumption, keeping up the metabolism high all through the day. You would be surprised to know that you can burn up to 100 calories per hour for 24 hours after a 30-minute HIIT workout. HIIT also boosts enzymes that are responsible for fat burning and also decrease levels of fat-producing enzymes. HIIT exercises are great for busy women because they burn more fat and calories in less time. Here is a list of “7-Minute Fat Burning HIIT Exercises That you can Do at Home.”
11. Fill Half of your Plate with Vegetables: Why not fill half of your plate with veggies to add loads of nutrition, antioxidants, vitamins, and minerals to your body without adding too many calories and helping the body maintain a calorie deficit to burn fat.
12. Sleep For 7 and More Hours: Sleep deprivation has direct links to weight gain because lack of sleep encourages the body to store fat by lowering metabolism, increasing the levels of hunger hormone ghrelin and stress hormone cortisol, and lowers the release of fat-burning enzymes and hormones. So, do get your daily dose of beauty sleep starting from today.

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10 Best Ways to Lose Weight as a Couple

So you and your better half have decided to get healthy and lose some extra pounds that have piled over the last few years. It’s a great idea to have someone close to you start along with you on the weight loss journey, to keep you motivated and encourage you to work harder. Well, two is definitely better than one when it comes to shedding extra pounds because there are multiple benefits of trying to lose weight together – you can cook healthier meals, workout together, and also push each other to keep going, influencing one another to stay on track. Having a partner, especially if it’s your husband/wife or bf/gf on the same journey makes sure there’s enough support system at home to make achieving goals easier. A word of caution here though – men tend to lose weight faster than women because they have more lean muscle and testosterone levels, and also higher metabolism; however, men and women can still lose the same amount of weight by following the same diet and workout routine. So, here are some of the best ways to lose weight as a couple that you need to check out.

1. Start on a Good Weight Loss Diet Together: Since weight loss is all about 80% diet and 20% exercise, pick your weight loss diet prudently, and settle for nothing but the best. The Rati Beauty diet is for everyone and there have been success stories of couples who managed to lose weight successfully on this diet. These diet plans are for all age groups and genders. Do check out the diet by downloading the Rati Beauty app on your phone.
2. Go on morning/evening walks together: No matter how busy your schedule is, take at least 30 minutes to go on walks. It would be a great time to bond, talk and clear differences if there are any.
3. Exercise Together: Exercising becomes easy when you have company, and working out as a couple improves relationship, and it acts as a great stress buster too. Create a workout plan where both of you are exercising for at least 40 minutes fives times a way. If you are not a gym person, then it would be a good idea to join dancing classes together or even go trekking. Activities such as these are a great way to keep extra inches off your tummy.
4. Keep Apart Cheat Meals on Date Nights: Who says you cannot have your guilty food while on a diet? However, reserve those treats as cheat meal and reserve those cheat meals for date nights. We all know the Rati Beauty diet encourages one to have cheat meal once a week, and as a couple, you can reserve cheat meals for your date nights.
5. Get 7 Hours of Sleep Every Night: Even if both you are watching what you eat, and exercising every single day, it will be difficult to lose weight because with sleep deprivation comes a slow metabolism, increase in hunger hormone “ghrelin” and shooting up of stress hormone “cortisol,” – all of which tend to increase weight, particularly belly fat. Sleep deprivation is directly linked to weight gain and that’s why at leats 7 hours of sleep every night can do wonders for weight loss.
6. Encourage Each Other to Drink More Water: If there’s one golden rule you should absolutely follow if you are trying to lose weight – it’s “drink at least 8 glasses of water each day!” Plain water affects fat loss in more ways than one – it helps to flush out toxins, has absolutely no calories, boosts metabolism, and keeps hunger pangs in check, so refill each other’s water bottle every hour.
7. Shop for Grocery Together: Since both of you are on a diet, it would be a great idea to shop for groceries together. While doing so, avoid processed food, junk food, and unhealthy snacks. To help you out, here’s a “List of 99 Grocery Items” that help boost weight loss.
8. Motivate Each Other: Be each other’s cheerleader without being critical, and encourage each other to work harder. One of you may be a fitness fanatic while the other person may find even brisk walking a huge task. Try to strike a balance and work out a system that works for both of you.
9. Have an Early Dinner: One trick to avoid weight gain is to eat an early dinner because our metabolism slumps down towards the evening and having a late dinner can encourage the body to store extra calories as fat instead of getting a chance to burn them out. Both of you can create a routine where you guys are having an early dinner and going to be bed early as well.
10. Meal Prep Together: Meal prepping promotes the habit of healthy eating and saves a lot of time during hectic weekdays where there is little time to cook homemade food. Preparing batches of healthy food and storing them up in the fridge, that would last for most days in the week will save a lot of money, time, and helps you trim off extra calories that make their way through ordered foods from restaurants and eateries. As a couple, list out your favorite dishes, and meal prep together healthy meals.

Hope these tips would help you burn extra fat and get healthy as a couple.

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12 Weight Loss Tips for Office Goers

By office goers, we also are hinting at people who are still working from home, and their office hours stretch way beyond 9 to 5 routine. Researchers have claimed that “sitting is the new smoking” and people working at the desk are sitting up to 10 hours to get their work done and they find it extremely difficult to lose weight. For such people, we have put together practical ways to lose weight.

1. Say No to Food Pushers at Office: So, you are on a weight loss diet, counting every single calorie, but have colleagues at office who act as “food pushers,” tempting you to eat unhealthy treats, or just basically force you to overeat, then you have to find ways to say “no” to such people whenever they tempt you. These “food pushers,” can knowingly or unknowingly derail your weight loss plan, by encouraging you to eat more food or the wrong kind of food. But if you want to lose weight at any cost, you have to practice saying “no” to food pushers, and obviously find polite ways to do so. In this post, we list 7 ways to say “no” to a food pusher the next time around they appear with a piece of pizza or a box of chocolates to tempt you.
2. Portion Control Control Even At Work: Portion control is essential to get into a calorie deficit that propels one to shed extra weight. Read about “10 Tips to Portion Control Food for Weight Loss.”
3. Pack your Lunch: Get into a habit of packing your own lunch and as per the meal plans on a good weight loss diet such as the Rati Beauty diet on the Rati Beauty app. It’s a fact that when you are eating the right kind of food, losing weight does become kind of easy.
4. Pick Foods with Protein and Fiber: Protein and fiber are two nutrients that accelerate the weight loss by keeping one full for long hours, helping the body burn more calories, and nourishing the body at the same time. Find protein and fiber rich meal plans on the Rati Beauty diet.
5. Get Calories from Food, Not Liquid: Even fizzy drinks with “diet” labelled over them have calories, so skip such beverages and sip on plain water.
6. Avoid Sitting for Long at the Work Desk: We have already mentioned that “sitting is the new smoking”  because it triggers a lot of lifestyle diseases such as type 2 diabetes and cardiovascular issues. Also, the fat-burning enzyme lipase stalls it functions when you sit for long hours. Make it a point to get up from your work desk every few minutes to keep the fat-burning process functioning.
7. Do These Exercises While at Work: Chair dips, chair pushups, arm circles, chair squats, knee ups can all be done without any equipment and sitting at your chair. Make use of break time and show everyone at work that you are fitness conscious by making use of every little opportunity to work out.
8. Remember to Sip Water to Avoid Unnecessary Cravings: Most of the time that you feel hungry, it’s just that you are dehydrated and need water. Our body tends to mix up hunger and thirst signals, and dehydration can make you a lot hungry. Keep always a bottle full of water near your work desk and get up every hour to refill it.
9. Avoid Frequent Snacking: Stick to meal and snack timings and avoid frequent snacking because with every snack, you are building up extra calories in the body. Also, pack healthy snacks to work, for example, trail mix with nuts and seeds that are full of nutrients and would keep hunger at bay.
10. Use the Stairs instead of the Elevator: As cliched as it may sound, whether at work or somewhere else, use the stairs at every given opportunity to burn more calories.
11. Avoid Break Room Snack Temptations: Whenever temptations hit you, remind yourself that you want to get healthy and also want to lose weight.
12. Walk at Every Opportunity: Yes, walking does amazing things for your body. Stand up and walk at every given opportunity. And also, while you are walking, swerve past the vending machine that is full of goodies that are extremely bad for weight loss.

For more such weight loss tips, download the Rati Beauty app.

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20 Foods That Prevent Hair Fall

Hair fall is a common problem in women – across all ages and geographical regions. There are many factors that can cause hair fall – hormonal imbalance, lifestyle changes, wrong choice of hair care products, stress, lack of essential nutrients, etc. If you encountering severe hair fall, the first person to turn to help would be your physician, who would rule out underlying causes and prescribe you appropriate medicines to combat the issue. Stress, lifestyle changes, and hair care products is what you can look into and make necessary changes. However, if lack of essential nutrients is your problem, we are here to help. We have chalked down the top 10 Foods that can give you healthy hair and reduce and prevent hair fall. The major nutrients you need to include in your diet are vitamin C, iron, zinc, selenium, protein, potassium, vitamin A, and Biotin. Here’s the list:

1. Milk: Hair is essentially made up of protein blocks, so it’s but natural that increasing your protein supplement is gonna do a helluva lot of benefit to your hair. Proteins help in hair growth. The proteins in milk – casein and whey do a whole lot of good to the hair. If your hair lacks protein, it might stunt out hair growth and that’s why, for healthy hair, remember to include at least one glass of milk in your daily diet. If you hate milk like me, you can instead opt for a bowl of curd or a small block of cheese.

2. Eggs: Egg is a superfood. It has all the nutrients that are necessary for healthy hair growth and to prevent hair fall – protein, vitamins, folate, calcium, iron, phosphorous, zinc, selenium, biotin, etc. At least one egg a day would keep all your hair problems away.

3. Fish: Almost all types of fish is rich in omega-3 fatty acids. Salmon in particular is also rich in vitamin B. Omega-3 fatty acid is not only good for the heart, it’s great for skin and hair too. Switch to steamed fish instead of fatty meat choices. Would like to also mention that chicken is also a good source of protein.

4. Spinach: Spinach is rich in potassium, an essential nutrient for healthy growth of hair. It is also rich in vitamin A and C. Actually, vitamin A, folate, and potassium deficiency can cause hair loss and supplementing your diet with spinach can give your hair a new boost.

5. Nuts: Nuts are not only rich in multitude of nutrients, they also provide trace essential elements that can nourish and help hair grow. For example, walnuts provide biotin, almonds are a rich source of iron, raisins are also high in iron. Pistachios stimulate hair growth as they contain fatty acids and also biotin to fight hair loss.
6. Curry Leaves: It’s not a myth, but those who include curry leaves in their daily diet have thick, lustrous, and long hair. There’s no secret – curry leaves are rich in iron and folic acid. Many people in South India boil curry leaves in coconut oil to reap its benefits apart from consuming it abundantly in their diet.

7. Gooseberry (amla): I needn’t elaborate about Indian gooseberry or amla’s benefits on hair growth/in preventing hair fall – all those hair oil advertisements might have enlightened you already. Amla is a superfood like egg, contains a great source of hair-beneficial nutrients like vitamin C, A, potassium, magnesium, calcium. Along with hair growth, it improves your vision and immunity too So, chew into an amla for healthy hair.

8. Cabbage: You can directly apply cabbage juice to your scalp to prevent hair loss and to stimulate hair growth too. Cabbage is rich in biotin and sulfur, so that explains the magic.

9. Carrots: The vitamin A content in carrots keeps hair healthy and promotes hair growth. Vitamin A has antioxidants that reverses damage done and strengthens hair.

10. Sweet Potato: Like carrots, sweet potatoes too are rich in Vitamin A and help in nourishing hair and reducing hair fall.

11. Dried watermelon seeds: Zinc and copper are trace elements that are great for hair, to prevent hair loss, to let hair grow strong and healthy, but the problem is that it’s difficult to find foods that are rich in zinc and copper. Copper will also help prevent premature greying. But you can find these two elements along with protein content in dried watermelon seeds. You can roast the seeds up and include them in your green salads.

12. Peanuts: Peanuts are a great source of zinc and omega-3 fatty acids that are good for hair growth.

13. Onions: Onions are loaded with hair stimulating nutrients like sulfur, iron and can treat a variety of scalp and hair problems like itchy scalp, hair loss, dandruff, damaged hair, thinning hair, etc. You can make this hair stimulating potion with onions to prevent hair fall.

14. Tomatoes: The vitamin C content in tomatoes help prevent hair loss. Vitamin C helps repair tissues and cells. Vitamin C also has antioxidant properties that cancel out the harmful effects of free radicals that can make your hair weak.

15. Papaya: Papaya is a great source of Vitamin A and C, both great to prevent hair fall.

16. Sabja Seeds: If there’s one food that you should absolutely have, it’s sabja seeds! It not only prevents hair fall, it stimulates new hair growth as well with its abundant antioxidant properties. The amazing thing is it fights inflammation and neutralizes the effect of free radicals which otherwise damage hair follicles. Soak sabja seeds in a glass of water for one hour and consume it on empty stomach to reap its benefits.

17. Flaxseeds: Along with vitamin B, flaxseeds also have omega-3 fatty acids, vitamin E, all of which are good to arrest hair fall and aid in new hair growth.

18. Black Raisins: Munakka or black raisins have antioxidants and also hair-beneficial minerals like magnesium, iron, that are great for hair growth and to prevent hair fall.

19. Chia Seeds: Get a good dose of omega-3 fatty acids by including chia seeds in your daily diet. It will not only give you lustrous hair, but will accelerate weight loss process as well.

20. Beetroot: Rich in antioxidants, B vitamins, vitamin A, calcium – beetroot is a powerhouse of nutrition and does a great deal of good to clear up skin and to stop hair fall.

If you are experiencing hair fall, place a great deal of importance on the food that you eat and include healthy and organic foods in your diet.

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9 Hacks to Burn Belly Fat in Sleep

Mummy tummy, pot belly, paunch, hanging belly, tummy fat – call it whatever you may, but we all would agree that it’s extremely difficult to flatten it out. The stubbornness of belly fat in melting away even with rigorous exercise is due to the fact that most fat cells in the belly area have alpha receptors that do not readily participate in the fat-burning process. However, when you want to try every trick in the book to get  a smaller waist, here are 9 hacks to burn belly fat, and that too while you are getting your beauty sleep.

1. The first obvious thing to do is to get enough sleep: Getting good quality sleep, and that too for at least 7 to 8 hours, can do wonders for the whole weight loss process. You can literally have no food during the day and exercise like crazy for hours, but without a good night’s sleep, the tummy fat would not go anywhere. The better you sleep at night, more would be the chances of the body burning visceral fat, and flattening out the pooch. Also, when you wake up, it would be with a strong metabolism and low levels of ghrelin hormone (which is the hormone that makes you hungry). Additionally, 7 hours of sleep would help reduce cortisol level (stress hormone), which is one of the major reasons for increase in belly fat.
2. Go into a Calorie Deficit During the Day: It’s essential to get into a calorie deficit to burn overall fat, especially belly fat, because if there are excess calories in the body, it would be hard to reach out to the fat stores, particularly around the waist area. Lower down calorie intake by 500 calories to lose fat safely, exercise to burn excess calories, and that would help you to flatten the belly fat. Check out meal plans on the Rati Beauty diet which would help you shed weight the right way without food deprivation.
3. Increase Protein and Fiber Content: Protein is an important macronutrient and more so if you are trying to lose weight and build muscle. It has thermogenic properties, keeps you fuller for longer, increases metabolism, and burns more calories in the process. Eat a protein-rich diet during the day – find such meal plans on the Rati Beauty app.
4. Sleep with All Lights Switched Off: We cannot stress enough the importance of good sleep, and melatonin, which is the sleep hormone, and improves metabolism and helps to convert stubborn white fat to brown, increases when all lights are blocked (including blue light from your phone and gadgets). Even a bit of light can reduce melatonin production and lower metabolism. So, sleep in complete darkness and keep away phone and other gadgets at least one hour before hitting the bed.
5. Sleep in Comfortable Clothing: When you sleep in comfortable and loose clothing, it helps you to sleep better, and by now, we definitely know that good sleep is equal to faster weight loss.
6. Set the AC to a Lower Temperature: Brave a bit of cold by lowering the AC at a lower number because this practice can help to burn more brown fat, and cut down belly fat.
7. Consume Fat Burning Foods During the Day: Foods with healthy fats (olive oil, nuts, seeds, avocado, ghee) etc., have healthy fats (monosaturated fatty acids) that actually help to lower inflammation and burn belly fat. Check out the Rati Beauty diet for more details.
8. Avoid Transfat: Completely avoid transfat content in your diet (say no to processed food), because transfat not only causes rapid weight gain, it actually mobilizes fat from other parts of the body to the belly area!
9. Try HIIT During the Day: HIIT stands for high intensity interval training and not only does a short-duration HIIT burn more calories, it helps release more visceral fat and most of it happens when your body is resting. The best thing about HIIT is that your body burns more calories even hours after the workout has been done. Check out this 7-Minute HIIT Routine that anyone can do in the comfort of one’s home.

Follow these tips and you would definitely be able to shave off extra fat from your tummy area.

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