10 Ways To Get Lose Weight and Get Fit in 2022

Happy New Year everyone!! We are stepping into a brand new year with renewed dreams, new hopes, and with a pocket full of motivation, loads of will power an determination to lose weight and get fit this year. Also, with the promise that the resolution to shed extra weight would not fizzle out by the first week of January. If you are serious about getting fit this year, we are here to help, and that too with sure-shot ways to lose weight and get fit in 2022.

1. Get into a Calorie Deficit By Following the Rati Beauty Diet: Diet plays an important role in weight loss and getting fit, but it is essential to go into a calorie deficit to actually lose significant weight, and Rati Beauty puts you through calorie deficit without compromising on nutrition or health. Proper nutrition will propel your weight loss journey in the right direction, Dieting is not about food deprivation or eating cucumbers and salads all day – eat the right food and lose weight on the Rati Beauty diet.
2. Eliminate Refined Carbs: No, not all carbs are not your enemy, but refined carbs are! Carbs have a bad reputation in the weight loss circles due to the common belief that they are fattening in nature and lead to increase of fat storages in the body; however, not all carbs are bad. Food items such as sugar, candies, white bread, pizza, donuts, cookies, burgers, chocolates, etc. have refined carbs that spike insulin levels and have loads of calories that quickly add up and get stored as fat in cells. On the other hand, complex carbs such as legumes, whole grains, vegetables, have comparatively lower glycemic index, get slowly digested, are high in fiber, vitamins, and minerals, and help with weight loss.

3. Amp up Protein: It is believed that protein is the most vital nutrient if you are trying to losing some serious weight. Many fitness instructors, health experts, and dieticians recommend keeping your protein level high in order to lose weight. When you consume protein, it increases the levels of the satiety hormones, controls appetite, burns more calories, and also helps build muscle. Here’s how you can consume more protein in 2022.
4. Soluble Fiber: When trying to get lean and healthy, along with protein, healthy fats, complex carbs, fiber is also an essential nutrient that forms part of a healthy diet, without which you may not see any significant drop in weight. So, do make a conscious effort to include more fiber on a daily basis – here’s a list of “11 Foods High in Soluble Fiber That Cut Down Belly Fat.”
5. Move More, Exercise Regularly: When you are on your feet for most part of the day, you are continuously burning calories. Get out of sedentary lifestyle right now, move more, exercise regularly, and see those extra layers of fat melt away.
6. Practice HIIT: High intensity interval training is one term you must’ve heard a lot from your gym trainer or someone who has been in the weight loss game for quite some time. This type of training involves short durations of exercise at your maximum levels. The advantage is that you get a longer rest period. It is highly effective and will advance your slimming process. Check out short-duration HIIT routines on the Rati Beauty app.
7. Say no to Added Sugar: This is probably a no-brainer – give up added sugar to lose weight because the empty calories that make their way through added sugar get converted as fat layers and not only prevent weight loss, they lead to rapid weight gain.
8. Try these “21 tricks to boost metabolism.”
9. Swap Meal Plate with a Small Bowl: Eat food from a bowl rather than a plate to control calorie intake. 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 that bowl.
10. Sleep Like a Baby: Not having a sound sleep has a spiralling effect when it comes to weight and health – it reduces leptin (satiety hormone) level, increases cortisol production, makes metabolism sluggish, lowers fat-burning enzymes, increases level of the hunger hormone “ghrelin.”Added to this, bad sleep can hamper the gut flora by hampering the physiological stress response, and an imbalanced gut can totally stall the whole weight loss process. In fact, in all seriousness, do nothing but sleep like a baby all through the night to shed extra flab.

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10 Tips To Make Hands Soft Naturally

The lack of moisture in the air during winters can cause excessive dryness, and that’s why our lips suddenly turn chapped and hands become excessively dry. And since we are frequently applying sanitizers and washing hands as often as we can, the skin on our hands take a toll and turn rough, dry, and scaly. But don’t fret, here are 10 Winter Care Tips to make hands soft naturally.

1. Hand Cream Recipe: Mix 1 tsp honey with 3 tbsp unsalted white butter. This rich cream will make your hands silky smooth. The amazing thing is that you can store this cream in the refrigerator for a week.
2. Weekly Dry Skin Hand Mask: Mix 1 tbsp glycerin, 1 egg yolk, 1 tbsp olive oil, 1tbsp almond oil, lemon juice of 1 lemon, and 20 ml rose water together. Apply on clean and exfoliated hands. Rinse after 25 minutes. Followup with a moisturizer.
3. Take two tbsp of aloe vera gel and 2 tbsp of sunflower oil. Warm up this mixture a little and apply this as a hand mask. Rinse off after 20 minutes.
4. Half cup mashed potatoes with half cup milk is an excellent hand mask, try it this week.
5. When cooking eggs for breakfast, don’t throw away the egg shells. Scrape out the remaining egg white and spread over your hands. Wash off after 10 minutes.
6. Rub your hands with a cotton ball dipped in 1 tsp tomato juice+1tsp cucumber juice to remove tan as well as soften hands.
7. After washing dishes or clothes with harsh chemical detergents, rinse with sour milk or vinegar solution (1 tbsp. vinegar per 3 cups of water). This will help to restore the skin’s pH balance.
8. Mix 1 tbsp of sugar and half a tbsp of olive oil together and scrub hands in circular motion. This scrub will slough away rough skin and nourish hands at the same time.
9. Combine equal quantities of rose water and glycerin, and squeeze in half a lemon. Transfer the content to a bottle and apply frequently to add moisture and softness to the skin.
10. Add lots of moisture by mixing equal quantities of almond oil and coconut oil, and massage your hands and legs with this oil blend right before you hit the bed.

Follow these tips for a few days and say “hi” to soft and smooth hands. Remember that moisturizing and protection is the key to maintaining youthful happy hands.

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7 Natural Fat Burners That Work

Make no mistake – only through a healthy diet and with regular physical activity, weight loss can be achieved because this combination creates calorie deficit that pushes the body to reach for stored fat to meet its energy demands. But many people, in desperation to shed extra weight and get lean, tend to fall for heavily-marketed fat burner pills and appetite suppressant potions that tend to have side effects with questionable ingredients and efficacy. Since burning fat is the theme behind losing weight, it’s easy to fall prey to these marketing gimmicks. Instead of fat-burning pills, we would like to draw your attention towards food sources that have amazing fat-burning properties sans the side effects.

How Do Natural Fat Burners Work?

1. By increasing fat metabolism.
2. Improve energy expenditure.
3. By impairing and inhibiting fat absorption from the gut.
4. Increase fat oxidation during exercise.
5. By increasing thermogenesis. (Read “How to Enhance the Effect of Thermogenic Foods to Lose Weight” in this post).

7 Natural Fat Burners That Work:

1. Caffeine: It’s the most common ingredient in commercial fat burners and that’s because not only does caffeine increase metabolism, it also mobilizes fat from fat cells. Caffeine is also considered a thermogenic compound which means that it signals body to burn more calories, sounds awesome, right? Caffeine also improves exercise performance. It also triggers the release of epinephrine which then signal fat cells to release fat into the bloodstream. Now, guess where you can get caffeine from – by drinking a cup of coffee! But do limit coffee/caffeine intake to just one or two cups a day, otherwise, it can cause dehydration and also interrupt with sleep pattern (and if you sleep for less than 5 hours, you would be gaining weight, not lose any). Read in detail “Why Caffeine is Good for Weight Loss?” in this post.
2. Green Tea: Green tea is the favorite beverage of weight loss advocates. Pure green tea contains catechins which boosts metabolism. It also has been found to stimulate body’s fat-burning process.
3. Chillies: The compound capsaicin found in chillies (red and green) increases heat in the body, through a process called thermogenesis, which burns more calories, and fat.
4. Eggs: The protein and healthy fat content in eggs boosts fat burning and weight loss. Eggs also keep appetite in check and increase metabolism as well.
5. Turmeric: With its amazing anti-inflammatory properties, this popular Indian spice, induces thermogenesis, boosts metabolism, and improves insulin sensitivity. In fact, drinking turmeric tea is one of the best ways to boost weight loss and fight belly bulge. Turmeric also reduce the formation of fat cells.
6. Ginger: Widely used in Indian cuisine, ginger suppresses appetite, induces thermogenesis, regulates blood sugar, and has anti-inflammatory properties – all of these properties combined make ginger a good fat burner.
7. Kelp: It’s a seaweed with high nutrient value, and thus considered a superfood. Kelp is also rich in antioxidants and has anti-inflammatory properties. There’s a compound in kelp called “alginate” that blocks the absorption of fat from the gut by a great degree, some studies say up to 75%. Well, haven’t we mentioned numerous times before how green leafy things are absolutely great for weight loss (14 Best Leafy Green Vegetables to Boost Weight Loss).

So, do place a great deal of importance on your diet and eat your way to weight loss. Do check out the Rati Beauty diet on how to lose weight by eating the right kind of food. Download the Rati Beauty app for more details.

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17 Foods you Should Never Have in your Kitchen To Lose Weight

Someone rightly said, “Every time you eat, it’s an opportunity to nourish your body!.” When we eat right, avoiding foods with sugar, wrong kind of fats, refined, and chemical-laden food, we are nourishing our body instead of supplying it with toxic ingredients that can raise inflammation, trigger life-threatening diseases, and create the most undesirable effect – weight gain! It’s a fact that the body cannot survive for long on junk food, and the first step towards getting healthy and lose weight would be to toss out certain foods that come under the “junk” category from the kitchen right away. Underlining the fact that some foods can become a staple in your kitchen under the garb of “healthy food” and it becomes all the more important to clear out kitchen as part of “clean eating.” Most importantly, if you are trying to lose weight, kitchen is the right place to start because that’s the place you can cut out food with empty calories and toxic ingredients that raise inflammation and trigger weight gain. So, here’s the list to raid the kitchen with right now.

17 Foods you Should Never Have in your Kitchen To Lose Weight:

1. Breakfast Cereals: Don’t we all agree that breakfast is the most important meal of the day and should thus be highly nutritious – then what are “breakfast cereals” doing in your kitchen? Many packaged cereals  claim to have fortified minerals and vitamins that claim to aid your weight loss journey. Well, packaged breakfast cereals usually have high sugar content with empty calories, and hardly provide any nutrition, they just have just refined carbs which spike up insulin levels which throw blood sugar levels into a tizzy. The added fruit bits are usually coated in sugar and artificial colors, GMO and synthetic products to make them appealing to the taste buds. Also, read about “14 Unhealthy Breakfast Options that are Bad for your Weight Loss.”
2. White Bread: Made with refined flour, sugar, with high amount of empty calories, white bread should not be your staple breakfast – idli, dosa, poha, dhokla, and the breakfast options on Rati Beauty diet should become your weight loss breakfast staples.
3. Jam: Jams are notoriously fattening because they are made with high amounts of sugar, so do throw out that jam bottle please.
4. Fizzy Drinks: Soft drinks and soda not only have empty calories, they also cause hormonal imbalances and insulin resistance – there’s no space for fizzy beverages for someone leading a healthy life.
5. Sauce Dips: Salad dressings and sauce dips have been found to contain high quantities of sugar and as such are also quite fattening and detrimental to our health.
6. Canned Fruits: Canned fruits are not healthy, they come soaked in sugary syrup, and nothing about them is healthy or weight loss friendly.
7. HFCS: Sauces, baked goods, colas, etc., have high fructose corn syrup as an ingredient, which directly increases waist circumference and causes insulin resistance -in simple terms – avoid foods with HFCS to lose weight.
8. Packaged Fruit Juices: Just like canned fruits, packaged fruit juices have hardly anything healthy about them.
9. Anything with Transfat: A lot of processed food use “transfat” as an ingredient, which is an inexpensive way to add taste to the oil, but this process is extremely harmful to the human body due to the high proportion of LDL (bad cholesterol) which can wreak havoc in the body and puts one at the risk of developing morbid diseases like type 2 diabetes, stroke, and heart disease. Transfat food is commonly found in fried food, packaged baked items, even margarine. Here’s a list of “15 Transfat Food Items you should Avoid to Lose Weight Effectively.”

10. Soybean Oil: This oil has been found to raise the risk of heart disease and also increases inflammation, leading to weight gain.
11. Refined Sugar: Giving up on refined sugar from your diet can be a game-changer if you are trying to lose weight and improve overall health in general. Eliminating white sugar adds loads of empty calories, causes hormonal imbalances, increases insulin resistance, triggers inflammation, and causes weight gain. To satisfy your sweet tooth, here are some “better” alternatives.
12. Candied Fruits: Mango murabba, amla murabba, and other forms of candies are termed “healthy,” but the only thing they provide the body is a high sugar rush. Eat fruits in their natural form, do not add sugar or make candies out of them.
13. Maida/Refined Flour: This is the first item that should be tossed out from your kitchen right now. With high amount of empty calories, no nutritional value – what’s maida doing in your kitchen?
14. Biscuits: Made with refined flour, sugar, and oil – nothing is weight-loss friendly about biscuits and cookies.
15. Flavoured Greek Yogurt: Yogurt and curd contain gut-friendly probiotics that actually help one lose weight, but that’s not the case with flavored yogurt, which has sugar as one of the main ingredients. Stick to homemade curd or plain yogurt – no added flavours please!
16. Coffee Creamer: Don’t we absolutely love creamer adds so much delicious to a plain cup of coffee? But we would advise you to have your coffee black, especially since most creamers have been found to add 5 gm of sugar in a single serving!
17. Chocolate Spreads: These spreads add oodles of deliciousness to our plain bread and rotis and can act as a quick snack, but do remember most of that deliciousness is coming from sugar! Try homemade peanut butter as spread instead.

So, clear out your kitchen and toss the above-mentioned items right away for a fitter and healthier you.

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8 Workouts That Give you the Afterburn Effect

Weight loss experts unanimously agree that one should place a great deal of importance on dieting to lose weight followed by exercising on a regular basis to create a calorie deficit to accelerate the weight loss process. When it comes to exercise, certain workouts have an upper hand over others because they continue to torch calories long after you have finished the routine. Additionally, these exercises revv up the metabolism and keep it high for a considerable amount of time, ensuring there are no extra calories getting stored as fat. The “afterburn” effect or EPOC (excess post-exercise oxygen consumption) is the quantity of oxygen that the body would require to restore the body’s parameters to its pre-workout state. Elaborating further, EPOC (excess post-exercise oxygen consumption), also called the “afterburn effect” is a state where your body continues to burn calories long after you have finished exercising – to replenish oxygen in the body, to remove lactic acid buildup, repair muscles, and to refill ATP (adenosine triphosphate – that is required to provide energy to the body). When we do an intense activity or exercise, the muscles in the body run out of oxygen and normal breathing is unable to meet the oxygen demand from muscles. This creates an “oxygen debt” which the body settles over the next few hours, and uses up energy (in the form of calories) to do this. So, what kind of exercises get you into the “afterburn” period? Excited to know? Read on:

8 Workouts That Give you Afterburn Effect:

1. HIIT: High-intensity interval training help the body to burn more fat by incinerating more calories, with higher post-exercise oxygen consumption rate. In fact, doing just 15-minute of HIIT can burn more calories than running on the treadmill for an hour. HIIT tends to increase VO2 max, which is the body’s ability to use oxygen for energy. Here’s a “7 Minute Fat Burning HIIT Exercises That you can Do at Home.”

2. Spin Routine: Ivanka Trump, former advisor to President of United States, Donald Trump, (and also mother of three kids) credits spinning classes for her svelte frame! This high-intensity pedalling exercise on a stationary bike can burn a considerable amount of calories. The next time you hit the gym, look for a spin bike first!

3. Plyometrics: It’s considered a calorie-blasting workout and involves jumping up on boxes, engaging large muscles groups like core and legs (for lower body) and also doing pushups with hand claps (for upper body). It involves increasing upper and lower body muscle and is believed to burn considerable amount of calories. A lot of sportspersons are now using plyometrics to improve their performance on field.

4. Cycling: This is often an underrated exercise but it can torch up significant calories and it’s the best option to get into the “afterburn” affect if you do not want to hit the gym.

5. Jumping Jacks: It’s considered as a part of “warmup routine” but when used along with HIIT exercises, it can get your metabolism high and also gets brownie points from us considering that it can be done in your living room, while you are binge watching your favorite TV series.

6. High Knees: It’s a cardio workout that revvs up metabolism and keeps it high for long hours. Combined with burpees, pushups, lunges, and squats – it burns a significant amount of calories.

7. Squats: Adding squats and lunges to your normal workout routine can give a good boost to your weight loss efforts because it involves firing up leg muscles which in turn consume more oxygen and burn loads of calories.

8. Deadlifts: Not only does deadlift involves large muscle groups and builds muscles (quads, legs, lower back, core, calves), it also fires up metabolism, and also creates a lot of lactic acid buildup which increases the rate of fat-burning hormones such as growth hormone.

As we have mentioned earlier, at the end, what matters is what you eat and whether you are eating right because weight loss is all about 80% diet and 20% physical activity, so a weight loss diet like Rati Beauty diet should be given a bigger priority if you want to shave off extra pounds and get fitter.

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10 Ways To Treat Pimples on the Back

Girls, what is preventing you from wearing backless dresses with confidence this festive season?! Of course, pimples on the back! It’s quite frustrating when you have to deal with pimples and acne breakouts on the back, and the remedies that seem to work on acne breakouts on the face seem ineffective for those on back. And unlike quick fixes like applying concealer on face, concealing back acne can be quite a mammoth task. For some people, back acne extends to shoulders and lower back as well, and it becomes quite a challenge to get rid of breakouts from all these areas. But fret not, read about 10 effective ways to treat pimples on the back.

What Causes Back Acne?

1. Overactive sebaceous oil glands on the back.

2. Clogged pores/accumulation of dead skin cells.

3. Not changing out of sweaty gym clothes after workout.

4. Uncomfortable clothing that can cause friction on the skin.

5. Too much sugar and empty calories in daily diet can cause inflammation and breakouts.

6. Hormonal imbalance.

10 Ways To Treat Pimples on the Back:

1. Tea Tree Oil: Due to anti-bacterial and anti-inflammatory properties of tea tree oil, it combats  back acne effectively. Tea tree oil helps to deal with breakouts on the skin, be it on the face or back. To use tea tree oil, dilute two to three drops of tea tree oil in aloe vera gel and apply it all over the back or just the affected area. Allow the skin to absorb the oil and wash off with warm water, ideally keep it for one hour.

2. Epsom Salt: Due to the presence of magnesium in epsom salt, it is absorbed well by the skin, thus giving you relief from redness, inflammation and itchy skin. For back acne, add some epsom salt to your bathing water and use this water as a last rinse. Don’t use any soap or body wash when you are using epsom salt. Follow this routine twice or thrice a week.

3. Apple Cider Vinegar Remedy: By balancing the pH value on the skin, ACV prevents skin breakouts. Due to the antibacterial and anti-inflammatory properties present in apple cider vinegar, it helps to eliminate back acne easily. Mix one portion of apple cider vinegar with two portions of water and transfer the content to a spray bottle. Now, spray this mixture on your back, leave it overnight. Do this for a few weeks and acne will clear up.

4. Green Tea Rinse: The antioxidants in green tea reduce inflammation and breakouts on the skin. For back acne, brew some green tea and allow it to cool. Now, apply this green tea over the affected area with a  cotton ball. Leave it overnight. Green tea helps to control sebum production, and controls breakouts.

5. Mint Leaves: Mint leaves contain menthol which is a natural analgesic and anti-inflammatory agent. It alleviates the pain and swelling around the acne. It also helps in treating acne on the back. Take some mint leaves and make a smooth paste of it. Now, rub this paste on your back and leave it for 10-15 minutes. Wash off with cold water.

6. Cinnamon and Honey Mask: There are strong anti-bacterial and anti-inflammatory properties found in cinnamon and honey, it helps to treat acne and also lighten scars. Grind one spoon of cinnamon and add two spoons of honey. Now, add one spoon of lemon juice and mix them together. Apply this mask on your body and wash off with lukewarm water. (Check out “20 Best Homemade Face Packs with Honey”).

7. Aloe Vera Gel: This is probably one of the most effective remedies, suitable for all skin types; pure aloe vera gel not only prevents breakouts, it also helps in healing wounds and reducing inflammation. Rub some aloe vera gel on the affected areas and wash off with cold water after some time.

8. Witch Hazel: Using witch hazel helps to deep cleanse clogged pores. Due to anti-inflammatory properties found in witch hazel, it helps to treat swelling and inflammation as well. Apply some distilled witch hazel on your back and leave it for some time. Do not wash off as it needs to be absorbed by your skin. Repeat doing this 2-3 times in a day.

9. Rice Scrub: Exfoliation is an important step to clear clogged pores. Rather than using store-bought scrubs, make your own scrub by mixing 1 tbsp of rice powder, 1 tbsp of besan, and a pinch of turmeric. Add rose water to make a smooth paste. Scrub all over the back and shoulders and rinse off after 15 minutes. Do this once or twice a week to clear skin up.

10. Coffee Scrub: This coffee scrub helps to clear clogged pores and reduce inflammation as well. To make this scrub, take 2 tbsp of coffee powder, 1 tbsp of honey, and 2 tbsp of yogurt or curd. Mix everything well and apply it all over the back. Rinse off after 20 minutes and wipe the back with a washcloth. Repeat this exfoliation process twice a week.

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5 Homemade Face Packs To Improve Skin Texture

Our skin is the most exposed organ of our body that gets a constant beating from various environmental factors. Especially during winters, it becomes extremely difficult to keep the skin soft and supple. It’s better to turn to home remedies to improve skin texture and clear dry patches from the skin. But before that, do remember to drink loads of water to keep skin hydrated and also include fatty acids, green leafy vegetables, fruits, and whole foods to nourish skin from within. Additionally, in this post, we have listed out 4 homemade face packs to improve skin texture.

1. Mash a banana with milk and apply on face and leave it for 20 minutes. Wash it with cold water to get a smooth and glowing skin.

2. Mix a tablespoon of curd, lemon juice and honey and apply it on the face for 10-15 minutes. It will help to lightens your skin complexion and will give you a smooth and glowing skin.

3. Apply a mixture of one teaspoon of olive oil and equal amount of organic apple cider vinegar overnight on wet face. It keeps the skin smooth, reduces age spots and helps avoid wrinkles.

4. Take 1 tablespoon each of carrot juice, tomato juice and lemon juice. Mix them well and apply on the face to get a smooth glowing complexion. This remedy works equally well both for oily and dry skin.

5. This face pack not only improves skin texture, it is also an effective tan-removal remedy. Take 2 tbsp of curd and soak 10 kesar/saffron strands in it. Allow the curd to rest in refrigerator overnight. The next morning, add one spoon of besan. Mix to a smooth paste consistency and apply on the face and neck. Rinse off with warm water after 15 minutes. Use this to pack to exfoliate your face and say hello to smooth and soft skin.

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11 Tips on Making New Year Weight Loss Resolution a Success

It’s just a few days until we step into a brand new year and with every new year, comes a list of resolutions that we want to achieve, and not surprisingly, almost everyone has “weight loss” written in capital letters on top of that list. Since obesity is a real issue and a trigger for many life-threatening diseases, it makes complete sense that losing weight should actually be everyone’s top priority and New Year is a good time to kickstart the journey. By this time, we hope you have taken the pledge that New Year’s party would be the last time you would be binging on food and from the next day onwards, every single calorie would be counted for. But statistics from previous years point to the fact that a large percentage of people get off the weight loss wagon by the second or third week of January! People admit it’s extremely difficult to stick to their New Year resolution to lose weight and cannot actually figure out ways to achieve their goal. So, in this post, we list out 11 amazing tips on making New Year Weight Loss Resolution a success so that you would have space to make another resolution by next New Year. Read on:

1. Weight Loss Happens in the Kitchen, Not in the Gym: You are set for failure if you think weight loss will only take place by hitting the gym. Start from the kitchen, that’s the right place to start. No doubt, gym membership is a good New Year’s gift to yourself, but start with a good diet plan before that. And Rati Beauty Diet is a good weight loss program to start and shave off extra pounds by eating nourishing and nutrient-dense food, so eat the right kind of food to shed extra pounds – find all details on the Rati Beauty app.

2. Plan How Much Weight you Want To Lose Weight: Calculate on how much weight you want to lose – do not start with a vague plan. Whether it’s inches off your waist or kilograms on the weighing scale, decide on the number first and work towards it.

3. Stop Searching for Will Power: People often cite “lack of will power” as an excuse for their inability to shed extra weight, but let’s make it clear, “will power” is not a viable concept anymore because all that willpower can fizzle out over one bad meal. The concept of will power should be replaced with consistency, and so stop searching for will power to motor up your weight loss journey.

4. Delete Food-Ordering Apps: Ordering food through apps is quite literally addictive, so it would be a good idea, to delete all food-ordering apps, right before ringing the new year in. Because of the extreme convenience with which you can get food (read “junk food”) through such apps, ordering breakfast, lunch, dinner, snacks, can become an addiction and prevent you from losing any weight. So, delete those apps now.

5. Make a List of Things you Would Gain From Losing Weight: We should have mentioned this tip at the beginning of the article. From fitting into a dress that you have been eyeing for long, to increased stamina, better health in the future, feeling lighter, and gaining more confidence – make a list of things you would gain from losing extra weight – and go through this list every single day.

6. Clean Kitchen and Pantry: Organize and clean out your kitchen, pantry, and refrigerator of junk and processed food. They are the reason you had gained weight in the first place. (Also read: “20 Clever Ways to Train your Brain to Resist Junk Food.”)

7. Earmark One Hour x5 Days in a Week To Exercise: We did mention that weight loss happens in the kitchen, but working out helps burn extra calories and gets you into good shape, and actually accelerates the fat-burning process. Exercising also boosts mental health, so do earmark at least 5 days in a week for workout.

8. Turn To Non-Food Stress Busters: Don’t turn to comfort foods when you are stressed out, anxious, or plain bored. Most often comfort foods are the ones that derail your progress, so stay off them. Find other ways to de-stress – listening to music, going out on walks, dancing, yoga, reading, all are effective stress busters.

9. Reserve One Day in a Week To Meal Prep: Most of us indulge in junk and processed food when we are confused about what to eat. Meal prepping for the entire week (jotting down recipes from Rati Beauty diet and cutting and chopping raw ingredients into separate boxes) leaves little room to indulge in unhealthy food. It’s easy to take out boxes of pre-packed ingredients from the fridge and cook them when you are heading out to work or have no energy to cut and chop for dinner. You can use TV time to do meal prep for the entire week.

10. Don’t Save All Calories Till the End of the Day: It’s a completely bad idea to hoard calories and save them for dinner and late-night snacks. Not only would you be over-taxing the digestion process, a sluggish metabolism will make sure all the extra calories are getting converted to fat. Eat meals at regular times through the day, and nourish your body, not punish it by starving and then overeating later on.

11. Get Enough Sleep: Sleep deprivation not only slows down metabolism, it also throws essential fat-burning hormones out of whack and dips metabolism level. Less number of sleeping hours increases hunger hormone “ghrelin,’ and lowers satiety hormone “leptin” – as a result, you are  constantly hungry and wake up with a humungous appetite and unhealthy cravings the next morning. Sleep for at least 7 hours each night and that will help you stick to the whole weight loss plan better.

Finally, do remember, just one bad day of eating shouldn’t derail your resolution, consider every meal as a fresh start and do not kick yourself over not practicing restraint around food after you have overeaten. Make weight loss your first priority this year and check out Rati Beauty diet on how to lose weight like a boss!

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9 Surprising Reasons Exercise is Not Helping you Lose Weight

Exercise is absolutely necessary for everyone – it helps boosts physical as well as mental health irrespective of whether you are trying to lose weight or not. For people who are trying to get lean and fit, regular exercise can revv metabolism up and burn excess calories. Additionally, exercise (even brisk walking), can bring down stress levels, and as we all know, chronic stress not only prevents weight loss, it leads to weight gain as well. There is absolutely no doubt that “diet” plays a larger and more important role to get you into a calorie deficit, exercise does actually help torch down significant calories. However, even with regular workout and hitting the gym every single day, if you are stuck at the same weight, these are 9 surprising reasons why exercise is not working in your favour, so that you can weed them out asap.

1. Not Moving Throughout The Day: One of the key factors to keep burning fat kicking is to keep the muscles in an active state. Working out for just 30 minutes or 1 hour in a day and then spending rest of the day on the couch or sitting for long hours at the work desk will switch off major fat-burning enzymes, bring the metabolism down, and make muscles inactive. With all these factors adding up, there will be a dip in fat metabolism and it would be difficult to drop any significant weight. The solution is to keep moving through the day, try to be on your feet as much as possible, walk at every given opportunity, and say “no” to sedentary lifestyle.

2. Not on a Nutritious Diet: We did say that calorie deficit is key to losing weight, but crash dieting or following fad diets will not only leave you with little to no energy for heavy workouts, the lack of essential nutrients like protein, complex carbs, minerals, etc., will lead to muscle wasting because there wouldn’t be enough nutrients to support tissue repair and fat burning. In fact, you should follow a good diet such as Rati Beauty diet to lose weight and look lean because it takes care of all your body’s nutritious needs while still keeping one in a calorie deficit.

3. No Warm Up Before Workout: People often tend to skip “warm up” before hitting a strenuous routine. A good warm up session actually helps to get the heart rate up and activate muscles so that you can hit them and burn more calories. Without proper warmup, you would not get desired outcome with exercise, so do give due importance to warmup and cool down routines.

4. No Variation in Workout Routine: Our bodies are smart enough to adapt to exercise routine and burn fewer calories when you do them over and over again. It’s important to challenge your body to avoid adaptation, so switch up the routine and try a variety of exercises. Cardio, yoga, weights, HIIT – all these exercise routines help challenge the body to change.

5. Exercise working up a Ravenous Appetite: Strenuous exercise may sometimes work up your appetite, leaving you hungry right after workout. It’s important to keep a diet on the calorie count and opt for nutritious post-workout meals that would keep you fuller for longer and help burn fat, and boost energy, and help with tissue repair as well and NOT pick sugar-laden energy drinks and food with refined carbs that will make you hungry quickly again.

6. No Rest Days: The body needs rest to repair tissues and muscles, so that you can burn more calories. In the enthusiasm to lose weight quickly, it’s wrong to work every single day. Working out just 4 to 5 days a week is just about enough to get fit and lean.

7. Miscalculating the number of calories burnt in the gym: A lot of people tend to adjust their calorie intake based on the “calories burn” numbers on the exercise machines. 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.

8. 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.

9. 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.

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Merry Christmas Everyone!

IMBB and Rati Beauty wishes all of its readers and subscribers a Very Merry Christmas. Wishing everyone peace, happiness, and joy – happy holidays everyone!

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List of Slow Carbs to Lose Weight

Calorie deficit is the key to lose weight and keeping calorie intake lower and burn more calories would bring about weight loss. There’s no particular “food” or “superfood” that would switch on the fat-burning switch, but there are certain foods that actually do accelerate the whole process and “slow carbs” are one of them. Since slow carbs have a low glycemic index, they get digested slowly, do not cause sharp insulin spikes, and also keep you fuller for longer. Research says that a combination of slow carbs, protein, healthy fats and a nutrient-dense diet will lead to inch and weight loss – and that’s why you need to follow Rati Beauty diet ticks all the boxes mentioned above. Though carbs in general have a bad name in weight loss circles, not all carbs are bad, in fact, most food items have some amount of carbs in them, and it would be practically impossible to avoid carbs. Instead cut down on refined carbs and pick slow and complex carbs instead. This post is all about slow carbs that would help you to lose weight successfully. So, do read on:

Why Carbs Have a Bad Reputation?

People who eat high carbs and that too bad carbs in their daily diet, have difficulty tapping into stored fat because the body burns the carbs available through diet for energy and the extra fat in the body remains untouched because fuel is readily available through food. Also, empty calories made available through refined carbs get stored as fat throughout the body, leading to obesity and weight gain. Simplifying it down further, carbs, particularly, refined carbs cause sharp blood sugar spikes and the body quickly releases more and more insulin to bring the blood sugar down. Apart from regulating blood sugar, insulin, which is also a fat-storage hormone, triggers creation of new fat cells to store all the extra carbs that have been converted into fat droplets, particularly around the tummy, hip, and thigh area. Due to the reasons mentioned, carbs have a bad reputation and people generally try to avoid all forms of carb in their diet.

However, carbohydrates are an essential part of a balanced diet, since they provide your brain and body with the necessary mental and physical energy. And whole food sources of carbs are considered healthy and are part of a balanced diet. So, instead of totally cutting out carbs from your diet, you can opt to eat foods with good carbs which is essential for your body.

So, as we have mentioned above, choosing the right kind of carbs would benefit your overall health and help burn extra fat too. Here’s a list of Best Slow-Carbs to include in your diet to lose weight.

Best Slow-Carb Foods To Include in your Diet:

1. Fruits: Apples, berries, apricot, oranges.
2. Vegetables: Carrots, sweet potatoes, green peas, cauliflower, broccoli, tomatoes, cucumbers, bell peppers.
3. Grains: Rolled oats, brown rice, quinoa, millets, barley.
4. Legumes: Lentils, kidney beans
5. Nuts: Almonds, walnuts.
6. Dairy Products: Yogurt, skimmed milk.

Check out the Rati Beauty diet to find out how you can include slow carbs in your diet to lose weight.

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Chemical-Free Kajal and Beauty Products you Can Make at Home

Making your own beauty products is an awesome idea – here’s why – you can make cost-effective products with safe ingredients that have been customized and would suit your skin and hair type. Instead of spending lots of money on expensive beauty products, you can make effective, absolutely safe, and natural beauty products at home. Here are a few ideas that you can try out and save some of your hard-earned money.

1. Sugar Body Scrub: Take one-fourth cup ground coffee, one-fourth cup sugar, 2 tablespoons of extra virgin olive oil and 3 Vitamin E capsules (and extracted oil from the slit Vitamin E capsule). Mix all the ingredients in a bowl, you can add more oil if the mixture is too dry for your liking. Use this scrub on your entire body and massage gently for 10-15 seconds, concentrating more on problem areas like elbows, knees etc. Rinse with lukewarm water and apply moisturizer to retain the moisture in the skin. Coffee has been rumoured to reduce cellulite and help with varicose veins. Whether those claims are true or not, this scrub will definitely make your skin silky smooth.

2. Dandruff Shampoo: Mix a few drops of lemon juice in with one egg. Beat the mixture until it becomes frothy. Pour the mixture into a squeeze bottle and then apply it to the hair all over the head. Work it through thoroughly with your fingers or a large tooth comb. Cover hair with a plastic shower cap and wait between 15 and 45 minutes. Shampoo, condition and rinse for flake free hair.

3. Homemade Herbal Shampoo To Stop Hair Fall: Cleanse your hair with this herbal shampoo made with shikakai, reetha, and other herbal ingredients that boosts hair growth and prevents hair fall as well. Full recipe to make this shampoo here.

4. Moisturizing Hair mask: Take one tablespoon honey, two tablespoon castor oil and one egg. Mix all the ingredients well to form a paste and then apply this mask on your hair. Leave on for about an hour, then shampoo and condition as usual to add softness and shine to your dull and dry hair.

5. Hydrating Winter Body Lotion: Take 1/2 cup almond oil, 1/4 cup coconut oil, 1/4 cup beeswax (easily available online) and 1 teaspoon Vitamin E oil. Combine all the ingredients in a glass jar. Fill a medium saucepan with a couple inches of water and place over medium heat. Put a lid on the jar loosely and place in the pan with the water. As the water heats, the ingredients in the jar will start to melt. Shake or stir occasionally to incorporate. When all ingredients are completely melted, pour into whatever jar or tin you will use for storage. Use as you would regular lotion. Use within 6 months for best moisturizing benefits.

6. Chemical-Free Almond Kajal: Light a candle and hold almond near the flame until you feel the heat. Hold the spoon in an inverted position above the almond, so that it will collect the soot. Allow the almond to burn for some time and you can see soot is collecting on the spoon. Now add some coconut oil to the soot and mix it using Q-tip. Almond kajal is extremely easy to make and you can use it on a daily basis.

7. Homemade Aloe Vera Gel: We all know aloe vera gel’s amazing benefit for skin and hair, and if it’s natural and made at home, the benefits are doubled because it is 100% natural and chemical free. Two methods to make aloe vera gel are shown in detail in this post.

8. Homemade Rose Water: Make your own crystal-clear rose water without using any chemicals with this method.

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How To Avoid Anti-Depressant Related Weight Gain

Depression and mental health issues are not considered a taboo anymore in India and celebrities like Deepika Padukone and Anushka Sharma have openly spoken about their experience battling depression and coming out of it successfully (Read – Television and Bollywood Actresses who Suffered from Depression). They have also encouraged others to seek help when suffering from depression without hesitating. Irregular sleep pattern, lack of energy, anxiety, difficulty in getting out of bed, irritability, mood swings are some early signs of depression that one should look out for. But do not worry because depression is quite common and you should not shy away from seeking help. Also, never be embarrassed to see a therapist when you cannot handle things on your own or friends or family members are unable to help. A therapist can easily recognize your problem and tell you ways to combat them. Depression requires medical treatment, just like any other ailment, and anti-depressant medications help a great deal to normalize things and stabilize mental health. But one major side effect associated with use of anti-depressants is weight gain. Not all anti-depressants lead to weight gain, but research says most of them do, especially, selective serotonin reuptake inhibitors (SSRIs) and they are the most commonly prescribed anti depressants. Now, how anti-depressant medications lead to weight gain is yet to be properly established. It is believed that anti-depressant medications increase cravings for high-carb foods and affect metabolism, lowering the body’s ability to burn calories. There’s one more reason – during depressive period, most people tend to lose appetite, and once they are on proper medication, they regain appetite and eat better or more. Due to these reasons, people often get concerned about undesirable weight gain and would like to know how they can avoid piling of extra pounds, and even may think about getting off medications, but NEVER stop any prescribed medication without consulting the doctor. Researchers and doctors at the Wharton Medical Clinics in Canada have suggested that to avoid weight gain on prescribed anti-depressants, it would be prudent to get into a weight management program as well. Additionally, here are some useful tips on how to avoid anti-depressant weight gain.

1. Do Pay Attention To your Diet: As we have mentioned earlier, doctors and researchers recommend people on anti depressants to practice clean eating and get on a weight management program to avoid weight gain and also to lose weight. A weight management program such as the Rati Beauty diet that promotes eating healthy and nutrient-dense food with good balance of veggies, fruits, omega-3 fatty acids (the human brain is nearly 60% fat), may help a good deal. Food not only plays a significant role in our physical health, nutritious food has also been found to improve mental health as well. Also, do cut down inflammatory foods like caffeine, sugar from your diet and reduce intake of dairy products.
2. Practice Mindful Eating: When you are trying to lose weight and get healthy in general, instead of cutting down on food, give more importance to eating right. Even if you are eating the healthiest of foods, if you don’t eat them mindfully, you would still gain weight. Mindful eating involves being conscious about the kind of food you choose to eat, the quantity you are consuming and helping you make the right kind of food choices. It makes you more aware of cues from the satiety hormone “leptin” on when to stop eating the moment you are full. Mindful eating is not part of a new fad diet, it has always been the correct practice to eat food, just that we conveniently gave up the practice due to lack of time and other factors. Read about “9 mindful eating hacks to eat right and lose weight” in this post.
3. Portion Control: Portion control is essential to get into calorie deficit and to drop extra weight. Calorie deficit happens when a person consumes fewer calories than those burnt while exercising, resting, or performing basic bodily functions. Portion control involves being aware of the correct amount of food and serving sizes so that one does not overeat. So, do measure your food when you are trying to lose weight. Tips to portion control food have been mentioned in detail on the Rati Beauty app.
4. Detach Emotions with Food: Emotional eating is a situation where one eats to feel good and pleasant, to cope up with trauma, to relieve stress, rather than to satisfy hunger. The food that emotional eaters choose are usually high-fat, high sugar, calorie-rich food full of transfat and other toxic ingredients, extremely unhealthy for the human body. It’s essential to detach food with comfort and emotions so that you do not seek unhealthy food when under stress. Read about “How To Conquer Emotional Eating with Effective Tricks.”
5. Increase Physical Activity: During periods of depression, your energy levels drop down drastically. Low energy levels do not let you get out of the bed. But making a little effort and squeezing in a bit of exercise would help a great deal – not only to keep weight off, it’s great for mental health as well. Exercising releases neurochemicals called endorphins that help elevate your mood and creative a positive feeling in the body. Even brisk walking is great for burning off calories and to improve mental health. It helps in clearing the head and gives a feeling of ease. Listening to podcasts and upbeat music while exercising can improve mood as well.
6. Strength Training: Strength training is a great way to fight depression, as it makes the person working out a lot more confident and capable of doing what they once thought was impossible. Also, including cardio in your everyday workout is a great way to keep depression at bay.

7. Get at Least 7 Hours of Sleep: Please do not compromise on sleep because sound sleep helps to lower the stress hormone cortisol and help one relax. Having good quality sleep also lowers hunger hormone “ghrelin,” and optimizes satiety hormone “leptin.” Sleeping tight also improves metabolism and keeps cravings for unhealthy food in check.

Hope these tips work wonderfully well for you in avoiding weight gain. But always do remember to consult your doctor before making any change to medication and diet.

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