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Chapatti or roti is a staple in Indian kitchen and don’t we all love rotis with daal and sabzi, served with lots of love! Wheat roti is definitely healthy as it is made from whole grain and contains fiber, iron and protein, but a lot of people are reporting to be intolerant to “gluten” content in wheat. If you have tested for gluten intolerance, it would be prudent to give up food with gluten in them. But if you love rotis/chappatis, you may ask, if not wheat, then what? In this post, we list down 10 gluten-free options to roll out your rotis with.

What is Gluten?

Gluten is a group of proteins, comprising of glutenin and gliadin, which is commonly found in wheat. Gluten gives the flour its sticky and glue-like texture when mixed with water. In India, wheat is the commonly-consumed gluten-rich food; however, people with certain medical conditions and autoimmune disorders such as celiac disease and irritable bowel syndrome are allergic to gluten where their immune system triggers a reaction against the presence of gluten in the body and damages gluten as well as the lining of the gut wall, which may further lead to reactions such as diarrhea, anemia, headache, rashes, and even depression. People with gluten intolerance and wheat sensitivity should totally avoid wheat and cereals that have this set of protein in them.

So, here are 10 Gluten-free options to make roti.

10 Gluten-Free Options To Make Roti:

1. Oats roti: Oats are considered as one of the healthiest grains on the planet. That’s quite an accomplishment though! Unlike wheat, oats are gluten-free; they are a great source of vital vitamins, minerals, fiber and antioxidants. According to research oats has numerous health benefits and it can aid in weight loss, regulate blood sugar levels, and reduces the risk of heart disease. You can prepare the dough at home by grinding oats and kneading the dough or you can buy packaged oats flour from a store to make roti out of it.

2. Bajra roti: Bajra is a highly nutritious flour that is the perfect substitute for wheat roti. Bajra roti is excellent for weight loss and diabetes patients, as it helps to regulate blood sugar level. Bajra aids in digestion, reduces cholesterol and prevents certain cancer. You can make bajra roti along with your vegetables/daal just like regular wheat roti. Note: Bajra roti is slightly hard than wheat roti but looking at all the health benefits; we all need to incorporate in our diet ASAP!

3. Jowar bhakri: This is yet another traditional staple food, quite popular in the villages of Maharashtra. Jowar is a power packed with essential vitamins, minerals and antioxidants. It is high in protein, calcium, copper, zinc, phosphorous, potassium and cell-building vitamin B. As it contains fewer calories, it’s a perfect option for weight watchers. It is also considered one of the best flour for diabetic patients.

4. Ragi: Ragi is a rich source of calcium and strengthens the bones. It controls and regulates blood sugar levels and hence it is highly beneficial for diabetic patients. It is high in iron.

5. Thalipeeth: Thalipeeth is another healthy alternative to wheat roti since it contains a variety of ingredients. Thalipeet also contains some amounts of wheat but that doesn’t reduce its health benefits. Thalipeeth contains a mixture of ingredients like roasted tapioca, rajgira, coriander seeds, cumin seeds, wheat and rice. You can make dough out of thalipeeth flour just like regular wheat flour, but it will be hard in texture, (because health and hot body comes at a price). You can make small discs out of it and serve with vegetables and pickle.

6. Arrowroot: It is great for people who are looking for gluten-free options. Arrowroot is great for diabetics and has anti-inflammatory properties. It is rich in calcium and carbohydrates and aids weight loss.

7. Kuttu: As you all know, Rati Beauty Diet has made kuttu roti popular because it helps to regulate blood sugar level, has rich fiber and protein content, and is also gluten free. Buckwheat flour or kuttu ka atta can be used to make roti and even to make chocolate cakes instead of maida.

8. Maize/Makkai: Makki ki roti and sarson ka saag is a combination that can never go wrong! Maize is abundant in nutrients, rich in iron, zinc, vitamins, and also rich in antioxidants.

9. Amaranth: It’s a gluten-free grain that is rich in protein, calcium, antioxidants and minerals. It’s an easy-to-digest grain that also keeps your appetite in check.

10. Brown Rice Flour: Brown rice is a healthy substitute to white rice and the good new is that it is rich in fiber and you can also roll out rotis by making a flour out of brown rice.

Hope you try these healthy roti alternatives; till then eat healthy, stay fit! Download the Rati Beauty app for extensive diet programs and shed weight effectively and in a healthy way.

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“Skinny” can be such a deceiving word. Just because you look skinny doesn’t mean that you’ve a healthy body and fall into the “physically fit” category. Yes girls, there is something called as skinny-fat’. This means that you appear skinny, but you’ve a body which has high body fat that puts you at the same health risk as an overweight person. Do not consider BMI (body mass index) as a marker of perfect health, because you may have perfect BMI, but you maybe metabolically obese. One may not look overweight or obese, but when you lead a sedentary lifestyle and do not practice clean eating, you might be skinny fat. Still confused? Here are 9 Signs That you Are Skinny Fat or Metabolically Obese. And it’s important to find out whether you are skinny fat because then you are the same risk of developing type 2 diabetes, cardiovascular disease, stroke, etc.

1. Flabby Arms: If the back of your arms are loose and flabby, it is a sign of skinny fat. It is generally an indication. This is generally prevalent in older men and women and younger inactive women. Proper weight training can tighten the triceps and exercise can help get rid of unwanted fat from everywhere.

2. Fatigue/Always Tired and Exhausted: Deficiency of nutrients, vitamins, minerals are common in people who are skinny fat and as a result, they always feel tired and exhausted in spite of getting good rest.

3. High Body Fat Percentage: Another way is to find out the amount of body fat and the amount of muscles in your body. Unlike body mass index, it is a very useful method to actually measure the amount of extra fat in your body. If the % body fat is greater than 25%, it is highly likely that you’re skinny-fat.

4. Belly Fat: If your arms and legs are thin, and you’ve a tendency to accumulate fat in the middle, i.e. around the tummy, this is an indication of high-stress hormones like cortisol, adrenaline. These hormones tend to break down the muscles and store fat, and make you malnourished in the long run.

5. You Don’t Like Healthy Food: Maybe you’re able to eat burgers and guzzle sodas without gaining a pound. Or maybe you count your calories, but you fill up on white bread and junk food rather than fruits and veggies. Either way, consuming too much sugar and fat – and not enough vitamins, fibre, and lean protein — can damage your organs and raise your risk of diabetes, heart disease, cancer, and more. Also read: “14 Superfoods That Can Make You Overweight.”

6. You Have Sugar Addiction: White sugar/added sugar is bad news for your health. When sugar breaks down to glucose, it stimulates release of free fatty acids in the liver and these fatty acids cause an inflammatory response. Everyone knows that inflammation is a trigger to metabolic diseases and if you have sugar addiction, and cannot live without sugar, you might actually be skinny fat, particularly visceral fat. Also read: “What Would Happen if you Stop Eating Sugar For 15 Days?”

7. Your Meals are all Made from Processed Foods: What you eat on a daily basis does decide whether you are healthy or not. A diet high on processed food can make you overweight and skinny fat too because such foods do not have any nutritional value and the empty calories cause buildup of visceral fat.

8. You Lead a Sedentary Lifestyle: Have you heard how “sitting is the new smoking?” If you hardly move out of the couch or sit for hours together on the work desk, you are at a risk of diseases such as type 2 diabetes, heart disease, etc. Exercise on a regular basis to get fit, burn fat, and decrease the risk factors of chronic diseases even if you do not look obese.

9. Elevated Triglycerides/Cholesterol/High Blood Pressure: You look thin, but then the lab profile paints a different picture. Elevated triglycerides, high cholesterol values, and high BP reading all show that something is just not right and higher body fat percentage might be the reason.

So, if there points tick some boxes, it’s time to straighten up your diet, be more active, and exercise on a regular basis to get lean and fit. Check out the Rati Beauty diet for more details.

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People are often advised to amp up their protein content when trying to lose weight, it’s probably considered as one of the main nutrients that keeps appetite in check, burns more calories, boosts metabolism, keeps you full for longer so that you can consume fewer calories through the day. Chicken, fish, eggs, etc. are considered amazing sources of protein, but they are all non-vegetarian sources. And the biggest concern of people who are vegetarians – “how do I get enough protein?” if I am trying to lose weight? But according to experts, there are equally good plant-based protein sources that would help you trim the waistline and shed extra pounds. In this post, we list 12 protein-packed yet plant-based foods that can help you drop excess weight. Read on:

1. Sietan: Sietan is a popular meat substitute for vegans. It’s high in protein and low in carbs which makes it an excellent food for vegetarians. It’s also called wheat meat. It is exceptionally low in carbs since it is formed when all of the starch in wheat flour is washed away. Just one serve of sietan contains only 4 grams of carbs. Seitan is made completely from wheat gluten, the main protein here is wheat, so it is a nutritious form of protein for vegetarians and vegans. It can be used in baking too. It can be used in various forms in your cooking. You can also add it in Indian curries and can be eaten with roti/bread/rice as lunch-dinner.

2. Tofu: Tofu is made from soybeans with soybeans being one of the best sources of whole protein. It nourishes the body with all the essential amino acids. Tofu is made by grinding soybeans in water and by coagulating it with minerals or calcium salt. This curd that is formed is pressed and sold as tofu. It is similar to the process of making cheese. Tofu lacks flavour or taste but the best part is that absorbs flavour of the ingredients it is prepared with. It is similar to paneer (Indian cottage cheese) in taste, so you can prepare a variety of Indian dishes with tofu like spinach-tofu, tofu-green peas, tofu sub, tofu salad, grilled tofu with vegetables, baked tofu, tofu stir-fry with brown rice, Etc.

3. Chickpeas and beans: Most beans are rich in protein. Chickpea also known as garbanzo beans contains high amounts of protein which makes it eligible as a meat replacement. Beans and chickpeas contain approximately 15 grams of protein once cooked (per cup-240ml). They are also good source carbs, iron, fiber, folate, phosphorus, potassium, manganese and other beneficial plant compounds. You can boil chickpeas and add them in your salad bowl or bake it with spices or simply make chickpea curry to eat along with brown bread, multi-grain roti or brown rice. Either way, they taste delicious and are filling and keep you satiated for long. According to studies, a diet rich in beans and other legumes can decrease bad cholesterol, help to regulate blood sugar levels, and lower blood pressure.

4. Peanut Butter: Peanut butter is only rich in protein, it can also control hunger and aid in weight loss. It is loaded with healthy fats and contain monosaturated fat which is beneficial for heart. Peanut butter contains potassium which lowers the risk of heart disease, high blood pressure and stroke. It’s contains essential vitamins and antioxidants can make it a perfect snack for evenings. You can make a peanut butter sandwich with your favourite fruit like sliced apple/banana and your health game can speed up in no time!

5. Plant Whey Protein: Adding whey protein powder to your diet is the most easiest way to boost your protein intake. Most whey protein powders contains 24-25 gm of protein per scoop. It is highly beneficial for weight loss and is trusted by athletes and fitness enthusiasts around the world. It improves overall strength and helps to gain muscle mass. You can add protein powder to your oats meal, pancake batter, smoothies, baked stuff like cake batter or simply mix a scoop with water to make a refreshing health drink. The best part there is variety of flavours to choose from!

6. Lentils: Remember your grandma always made lentil soup or lentils with rice (khichdi) when you were unwell? Because lentils are actually a super food! Lentils are easy to digest and packed with goodness. They contain a decent amount of protein and are highly nutritious. You can make lentils soup with ghee tempering or simply make daal-rice with pickle and green chutney and your traditional Indian yet super healthy lunch is sorted!

7. Pumpkin seeds: Poor pumpkins are usually ignored and are unwanted (except for Halloween), but not only pumpkin, its seeds are massively loaded with nutrients! These seeds can help you improve your protein intake as just a handful of seeds contains 7 gm of protein. You can use pumpkin seeds in your cereal, home-made granola, overnight oatmeal, smoothies etc., to get your daily dose of protein and essential antioxidants. You can also eat pumpkin seeds as an evening snack along with other snacking foods like peanuts, almonds etc.

8. Green Pea: Green pea contains 9 gm of protein (per cup 240 ml) and contains more than 25% of your days fiber! It contain vitamin A, C, K, folate and manganese. Green peas are also high in iron, zinc, copper and other essential B vitamins. You can make tofu-pea (replica of traditional muttor-paneer) for lunch or pea soup to add some pea in your diet.

9. Almonds: It’s a nut that’s full of protein and antioxidants, so if you have been skipping almonds, please do not. It’s a good protein source for vegetarians as well as non-vegetarians.

10. Quinoa: This grain has a very low glycemic index and a good gluten-free option. Especially for people trying to lose weight, it helps that quinoa has high fiber and protein content, in fact, it is one of the best “plant-based” protein sources and that’s Rati Beauty diet programs extensively use quinoa in various weekly diets. It’s a super grain with metabolism-boosting enzyme called betaine and also lysine which is an amino acid which aids in fat burning. We just want you to ignore the calorie count of quinoa which is 222 calories per 100 gm because it definitely packs so much nutrition for the body in that count. It also has antioxidants and other essential minerals, and helps regulate blood sugar.

11. Chia Seeds: It’s considered as a superfood in the world of diet and nutrition, and that’s why Rati Beauty weight loss programs uses these wonder seeds extensively in their diet programs. These tiny seeds come packed with mega doses of nutrition. They are whole grains, an excellent source of protein, high quality fibre, omega 3 fatty acids, calcium, potassium and magnesium, and iron among other nutrients. A true superfood indeed! What’s more, chia seeds are considered an excellent food option for those who are trying to lose weight. Not only do chia seeds have you covered nutritionally, the high fibre content keeps you full for long hours and helps you eat a better diet, which in turn helps with weight loss. Also, the high-protein content boosts the whole fat-burning process. With so much goodness, chia seeds seem like a must-have for people who want to and need to lose weight. But now you may be wondering how you can incorporate chia seeds into your daily diet, especially if you’re trying to lose weight. Here are “15 Ways to Lose Weight with Chia Seeds.”

12. Oats: Along with high fiber content, oats also has a good amount of protein in it. There’s no doubt that oatmeal is one of the healthiest breakfast options out there since it is low in calories, rich in beta-glucan (a type of soluble fiber), protein, and a host of other essential trace minerals like copper, iron, manganese, zinc, magnesium, folate, etc.

Hope you add the following food in your diet to level up your protein intake, till then; eat healthy, stay strong! For weight-loss friendly meals, do check out Rati Beauty Diet.

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Fine lines, wrinkles, crow’s feet, sagging skin – these are some words women absolutely dread and that’s because they are signs of ageing and though we all would like to “age gracefully,” – we would still like to retain that youthful glow and radiance for as long as we can. Pollution, sun exposure, wrong dietary practices are a few reasons why the skin starts to show signs of ageing much earlier, and it’s called premature ageing.  And you would be surprised to know that certain habits can ruin your youthful glow and make your skin age faster. It is important to identify these habits and avoid indulging the same to delay ageing. In this post, we list down 12 habits that accelerate premature ageing and what to do about them.

1. Skipping Sunscreen: Often we tend to underestimate the damaging effects that UV rays from the sun have on our skin. We often skip sunscreen application thinking only a short exposure to the sun may not do much damage. However, if you have started noticing fine lines, hyperpigmentation, uneven skin tone – ask whether you are wearing sunscreen diligently every time you step out of the house? So, sunscreen with high SPF, broad spectrum protection, scarf/umbrella are must-haves while stepping out. Check out this list of “10 Best Fragrance Free Sunscreens in India.”

2. Living a Sedentary Lifestyle: Have you heard this – “sitting is the new smoking!” Many studies have confirmed that leading an inactive lifestyle accelerates the ageing process; in fact, women who lead a sedentary lifestyle have faster ageing cells than women who exercise regularly and on a consistent basis. So, if you are a self-confessed couch potato, expect fine lines and wrinkles to show up much sooner.

3. Using Harsh Cleansers: Always use gentle cleansers that do not disrupt the delicate pH balance of the skin to avoid wrinkles. Also, scrubbing with harsh exfoliators and scrub can irritate skin and damage the skin, causing wrinkles and fine lines.

4. Smoking: Whether you love to puff cigarette smoke yourself or you let your skin absorb the ill-effects of passive smoking, the fact remains that your skin is at danger. The smoke of cigarettes spurs the process of ageing as your skin gets dry, gets depleted of vitamin C, and is at a higher risk of developing wrinkles.

5. Consuming Alcohol on a Regular Basis: Do cut down alcohol intake to keep your skin glowing and young.

6. Lack of Adequate Sleep: It is important that you sleep at least 8 hours every day. Avoid being a nocturnal creature and go to bed on time. If you ignore the significance of sleep, you end up having dark circles, tired-looking eyes, puffy eye bags, and the body would not be able to repair cells efficiently, and when all these factors come together, you look no more the young woman you are.

7. Not Drinking Enough Water: Water is the best gift of nature and drinking this elixir of life would keep your skin plump and hydrated. Your body would be free from toxins and your skin would look forever young.

8. Over-indulgence in Junk Food: Fast food items, with the high level of transfat play an important role in adding years to your skin and health. Zits pop up, face feels greasy, cell metabolism is affected, digestive system is ruined and your skin feels dull and lacklustre. The inflammation caused by having these foods on a regular basis is the reason your skin is lacking a youthful glow.

9. Not Consuming a Nutrient-Dense Diet: Your skin shows what you eat. If you avoid having fruits, vegetables, and other nutrient-dense food, the body and skin wouldn’t get the nourishment it deserves. What happens as a result? You get leathery, dull skin and the free-radicals wreck havoc on your skin. In short, your skin starts to get a flavor of premature ageing. Moreover, crash diets too are a strict no-no. If you are trying to lose weight, do not even think about crash dieting because it would rob your skin of youthfulness, instead try the Rati Beauty diet which helps you lose weight by eating a balanced diet, rich in nutrition.

10. Not Using the Right Skincare Products: We want to look good and yet hate the idea of investing some time in maintaining skin health. Cleansing, toning, and moisturizing should be there in your regular skincare program. Invest in good skincare products from reputed brands, that have been particularly formulated for your skin type. Pamper your skin with natural anti-oxidant masks, hydrating masks. Try to avoid the use of face washes and other products that contain parabens and SLS. Also, always remember to remove makeup before going to sleep.

11. Having Too Much Sugar On a Daily Basis: Cutting down sugar will have an amazing reaction on your skin because insulin spikes caused by high refined sugar in the body causes inflammation of skin which leads to premature ageing, wrinkles, acne, and uneven skin tone. If you want to look 10 years younger, then the first thing you should do is eliminate sugar from your system. Sugar in the bloodstream leads to a process called “glycation,” in which sugar molecules damage the collagen and elastin (responsible for suppleness and firmness) in our skin. Cutting down glucose will eliminate insulin spikes which will eventually lower down inflammation of the skin and you can get your youthful glow back within two weeks. So, when you cut back on sugar, you can say bye bye to acne and wrinkles for as long as you want. Also read: “What Would Happen if you Stop Eating Sugar For 15 Days?”

12. Using Fragrance in Skincare: Just like parabens, phthalates, and sulfates – “fragrance,” which is often added by skincare brands to increase the appeal of their products or to mask the unpleasant smell of active ingredients, is usually extracted from synthetic chemicals, and can irritate skin, penetrate into the skin and alter hormones, and fasten up the appearance of wrinkles and fine lines. Do invest in fragrance-free skincare products, whether it’s sunscreen, moisturizer, serum or anti-ageing products to avoid skin irritation and damage.

Now, that you know the habits that age your faster, make sure that you do exactly the opposite of what the pointers say. In short, use proper sun protection, don’t live a sedentary life, exercise, don’t smoke, avoid alcohol at all costs, get adequate sleep, drink enough water, refrain from fast food, eat fruits and vegetables and never forget a proper skin care regimen to delay skin ageing.

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Protein is a macronutrient that is believed to help a great deal in the whole weight loss process. Experts suggest eating protein-rich food to burn calories and shed extra weight. When you consume protein-rich food, it increases the level of satiety hormone “leptin,” reduces appetite by lowering the level of hunger hormone “ghrelin,” – which means you are less likely to binge. Since protein helps to repair and build muscles as well, the body tends to burn more calories, even when someone is at rest! Talking about protein – L-carnitine and L-arginine are two amino acids, that receive a lot of attention due to their contribution in fat metabolism. L-arginine, which is also called a semi-essential amino acid (the body produces it on its own as well as absorbs it from food sources as well). L-arginine has been found to improve DNA synthesis and mitochondrial performance. As we have mentioned earlier, l-arginine improves fat metabolism in the body by allowing the body to use stored fat as a source of energy to aid in muscle formation and development. But there’s no need to splurge money on l-arginine supplements when you can get it from natural food sources, and here’s a list of 14 food sources high in L-arginine that can help with weight loss.

How L-Arginine Helps with Weight Loss?

1. Stimulates fat metabolism
2. Helps in muscle formation
3. Burns belly fat.
4. Boosts metabolism (9 Ways to Speed up Metabolism to Lose Weight).
5. Stimulates nitric oxide production, increases blood flow.
6. Increases production of human growth hormone.
7. Boosts immunity.
8. Helps burn fat, retains muscle.

14 Foods with High Arginine Content:

1. Pumpkin Seeds
2. Sesame seeds
3. Walnuts
4. Almonds
5. Chicken
6. Peanuts
7. Chickpeas
8. Milk
9. Yogurt
10. Cheese
11. Oats
12. Corn
13. Buckwheat
14. Brown rice

The good news is that Rati Beauty diet gives great importance to protein and includes these food sources and helps you get lean, fit, and healthy.

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Some people say that it’s not easy to lose weight, but then everyone would unanimously agree that it’s definitely not that easy to melt away belly fat, and it’s called “stubborn fat” for a reason. Diving a little bit deeper into the making of stubborn fat – fat cells have two types of receptors – Alpha-2 and Beta-2, and these receptors decide how fat stored in the cells are used. For example, alpha-2 receptors direct the cell to store fat whereas beta-2 receptors instruct the cell to breakdown and release fat. When a fat cell has more alpha-2 receptors, it becomes extremely difficult to burn the fat stored within (even with a strict diet and exercise routine). Likewise, if beta-2 receptors are dominant in a particular fat cell, it readily participates in the fat-burning process. In a majority of people, it becomes extremely difficult to melt away tummy fat even with strict dieting and exercise because those cells have alpha-2 receptors predominantly. However, do not lose heart, read about 14 reasons you are not losing tummy fat and how to correct them asap to sport a flat belly.

1. You are Not in Calorie Deficit: One of the most effective weight loss mantras is to put the body into a calorie deficit in order to make it reach out for stored body fat to use for its energy needs. When calories fall short from the food we consume, gradually the fat deposits get used up and that’s how you lose weight. That’s why it is essential to go into a calorie deficit to actually lose weight and Rati Beauty diet helps you to get into a calorie deficit without compromising on nutrition or health. Eating nutrient-dense food and engaging in optimum physical activity, without actually crash dieting, will help trim the waistline. Download the Rati Beauty app for more details.
2. You are Eating Too Much Transfat: When buying packaged and processed foods, read the ingredients list to eliminate “transfat.” Transfat is a complete no-no for people who want to lose weight, particularly belly fat because studies have revealed that transfat can actually mobilize fat from other areas of the body to the belly area! Transfat is artificially made from vegetable oils by a process called hydrogenation where hydrogen molecules are added to the oil. This is done to increase the shelf life of the oil, to solidy the oil, and make it more appetizing and suitable for frying. Margarine, frozen pizza, cakes, non-dairy creamer, etc. have transfat in them, so avoid them totally.
3. You are Always Dehydrated: When you are dehydrated, the brain starts sending out “hunger” signals and instead of reaching out for a glass of water, you would most probably rip open a packet of potato chips to silence those signals. Water is essential in the fat-burning process, also to flush out toxins and avoid water retention, etc. That’s why, drink around 8-10 glasses of water every single day.
4. Eating a Lot of High-Calorie Healthy Food: Quinoa, oats, peanut butter – all these foods are no doubt healthy, but then if you are overeating these “healthy foods,” it would be quite difficult to lose weight or burn belly fat because all of them have calories and they all add up at the end of the day.
5. Adding Too Much Oil While Cooking: Cooking oil adds a lot of calories (olive oil included), and it would be prudent to cut down on cooking oil, even if it’s coconut oil or olive oil. Use minimal oil while cooking, and totally avoid deep frying food.
6. Not Eating Enough Protein: Without enough protein, metabolism slumps and the rate at which calories get burnt also dips. Also, with protein deficiency, we tend to lose muscles along with fat (FYI, muscles burn a lot of calories). Most importantly, protein is required in the synthesis of important hormones and enzymes (that act as catalysts in the fat-burning process). Do not compromise on protein, take it in optimum amount to lose weight. Here’s a list of “15 Food Sources of Lean Protein that Can Help with Weight Loss.”
7. Doing Only Cardio: Cardio is a good form of exercise to boost metabolism and to get active, but solely depending on cardio exercises will not make any major difference on the weighing scale. On an average, you may lose only up to 300 calories even if you walk for 40 minutes at high speed on the treadmill, whereas you can burn many more calories by lifting weights for the same amount of time. Having said that, your workout routine should be flexible and include bodyweight exercises, cardio, weights, and yoga as well. Check out fitness workout videos on Rati Beauty for more details.
8. Wrong Posture: Slouching and sitting with the shoulders rounded up will give the appearance of tummy bulging out. It also weakens back muscles and causes an anterior pelvic tilt, which creates an illusion of belly fat. So, try to sit and stand straight wards, in short, just improve your posture.
9. Eyeballing Food Portions: Portion control is extremely important to lose weight. Practice portion control with everything you eat, even with healthy food, fruit juices, and even with salads. Read about “10 Tips to Portion Control Food for Weight Loss.”
10. Eating Too Much Added Sugar: Excess sugar (refined white sugar as well as those that come from processed foods such as biscuits, cookies, cakes, pastries, etc.) have high number of empty calories, raise blood sugar, cause inflammation, increase appetite – all these factors add up and make it quite difficult to get rid of belly fat. So, limit your intake of sugar and see the extra pounds melt off.
11. Compromising on Sleep: Sleep deprivation ranks as one of the top reasons you have gained that belly fat in the first place. Lack of sleep is directly linked to increase in waist circumference because sleeping for less than 7 hours increases appetite, increases inflammation, and also raises cortisol which makes flat belly a distant dream. So, 7-8 hours of sleep is necessary for losing belly fat and to improve overall health as well. 12. Eating Too Many Processed Foods on a Daily Basis: We all know this – processed food is not only bad for the waistline, it’s equally bad for overall health. Cut down consumption of processed food from today itself.
13. You are Allowing Stress To Run the Show: Chronic stress and a constantly elevated cortisol level encourages the body to store fat—particularly around the abdominal region. So, find ways to de-stress, engage in a hobby, exercise, go for a jog or just listen to music. Finding a way to vent out stress will help you a great deal in fighting the battle of bulge.
14. Lower the Salt Intake: Excess salt can lead to fluid retention and bloating too. Cut down sodium intake and do not use extra salt to add flavour to the food.

Summing up, eliminating these small things can really help you a lot in the long run.

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Wishing each one of you a Very Happy Republic Day!

Jai Hind!

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Night-time is the best time to pamper your skin because cell repair and regeneration takes place at night and along with getting good sleep, following a proper bedtime routine will ensure that you wake up with glowing and gorgeous skin. Hence, here’s 5 Bedtime Beauty Habits that you can follow in order to wake up to a more glowing version of yourself.

1. Always Cleanse Your Face before Heading to Bed: The golden rule that you should never ever break if you want clear, clean and beautiful skin all your life – no matter how tired you are, thoroughly cleanse your face to take off all dirt, grime, oil, dust, pollutants, etc. that the surface of your skin and pores might have collected through the day. Remove every trace of makeup, never sleep with makeup or an unclean face.

2. Follow Double Cleansing: It’s a routine in which you have to first apply cleansing oil/balm all over your face, massage it gently for few minutes to remove the layer of makeup and dirt from your face and then wash it off with lukewarm water. This helps to remove all the makeup from your face which our normal face wash won’t be able to remove and it also helps to remove the layer of dirt and oil from your face. The next step is to wash your face with your regular face wash. This helps to remove the excess make up that is still present on your skin and it makes your skin look squeaky clean and healthy. This routine also helps products like serums, moisturizers and other creams and lotions to penetrate deep into our skin, which help us to obtain best results from these products. Double cleansing is one for the best methods for deep cleaning your face; it helps you to keep your skin healthy and clean and successfully removes the layer of makeup and dirt from your face. Double cleansing is also considered better than using make up removers on face. Read more about “Korean Double Cleanse Technique” here.

3. Never Forget To Moisturize: Who would like to wake up with dry, stretchy skin? We all want to wake up with beautiful, soft and supple skin and the key to that thoroughly moisturize skin at night. Invest in facial oils and serums that amply hydrate and help with cell renewal. Check out this list of “10 Facial Oils to Transform Dull and Dehydrated Skin.”

4. Show Some TLC to Your Hands and Nails: Do show some tender love and care to your hands and nails before going to bed. Make a habit of using a moisturising hand cream before going to bed for softer hands; this will also prevent the ageing of hands. Don’t forget to take care of your nails; always apply some cuticle oil or simply Vaseline before going to sleep.

5. Overnight Treatments before Bed: You can address and target any skin concern that you may have during night-time – apply tea tree oil to spot treat acne, pure aloe vera gel to moisturize skin, AHA serums to gently exfoliate skin, and so on. Here’s a simple overnight mask for all skin types – Mix one part honey and one part pure aloe vera gel and apply this on the face before going to bed and wake up with beautiful skin in the morning. Here’s “How To Make Aloe Vera Gel at Home – Two Ways To Make Aloe Vera Gel For Face.”
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We have underlined the importance of good-quality sleep in so many weight loss posts previously that we have now lost count, and it’s often one of the most overlooked factors without which significant weight loss becomes quite difficult. In fact, 7 hours of sleep is a prerequisite in order to get lean and sleep deprivation is linked strongly to increase in belly fat! Most of us tend to compromise on sleeping hours and use night-time to binge watch Netflix or spend hours watching random videos on youtube – letting such a practice negatively impact our health. Lack of sleep has a cascading effect on the body – right from the brain to the gut. Important hormones like insulin, cortisol, ghrelin, leptin, etc., go out of whack, metabolism slumps, appetite increases, and one’s decision to make the right food choices also gets impaired. If you are someone who is trying to lose weight, sleep deprivation should be addressed asap because research says that sleeping for less than 5 hours even for a few nights can considerably increase your chance of gaining weight, particularly around the waist area. Even though calorie-deficit diet and exercise are important factors that lead up to weight loss – sleep deprivation can completely ruin your efforts. In fact, if you are finding it extremely difficult to drop extra pounds and get lean in spite of diet and regular exercise, prioritize sleep over everything. Now, to help you get a good night’s sleep and to accelerate the fat-burning process, here are 9 Things To Do Before Sleep to do from today.

Why Good Sleep is of Great Importance For Losing Weight?

Even the best diet and extra hours of exercise will not help you with losing weight if you don’t get 7 to 8 hours of uninterrupted sleep. Sleep deprivation affects important hormones that are essential to lose weight. Low number of sleeping hours decreases leptin (satiety hormone), increases ghrelin (hunger hormone), and also shoots up cortisol (the stress hormone). Without enough sleep, you would wake up with a slow metabolism and a ravenous appetite, making you crave for sugary and high-calorie foods because your brain is looking for instant energy to make up for the lack of sleep. There’s also an increased risk to develop insulin resistance which makes fat burning even more difficult. All these factors add up and make losing weight extremely difficult.

9 Things To Do Before Sleep To Lose Weight:

1. Eat Fruits Before Sundown: Fruits and vegetables are considered an essential part of a balanced diet, and just because you are trying to lose weight, shunning fruits completely does not make any sense and that’s because fruits are packed with vitamins, essential minerals, and other nutrients that help with the fat-burning process, but the key lies in picking fruits with low glycemic index and practicing portion control. There is no dispute that you need to absolutely eat fruits on a daily basis even while dieting because most fruits come loaded with fiber which helps in curbing appetite and keeps gut bacteria healthy. However, do have them a few hours before hitting the sack because the natural sugars in fruits tend to spike blood sugar and disrupt with sleep and also because metabolism slumps during night-time, the body would have a hard time digesting the carbs and fiber content. It is thus advisable to consume fruits before 6 pm. (Also check out this list of “Top 19 Water-Rich Fruits for Weight Loss.”)
2. Eat a Protein-Rich Dinner A Few Hours Before Bedtime: Guess which hormone helps us get good sleep – it’s melatonin! When you eat a protein-rich dinner, particularly the ones that have amino acid “tryptophan” (milk, oats, cheese, nuts, seeds, chicken, etc.), it helps in the production of serotonin which in turn helps to produce more melatonin, which regulates sleep-wake cycle. Additionally, protein helps repair and build muscles and helps burn more calories – a win-win situation! Check out such healthy protein-rich meal plans on the Rati Beauty diet.
2. Keep Away Gadgets One Hour Before Bedtime: Blue light emitted from phones and other gadgets tend to interrupt with the circadian rhythm of the body, by blocking melatonin hormone, which is needed to take the body into a “sleepy” state. Keep all gadgets including your phone away one hour before bedtime to sleep like a baby!
3. Avoid Refined and Sugary Drinks: Foods with refined carbs and sugar tend to spike up blood sugar and the rise in insulin and subsequent slump will leave you hungry in a short time, and if you are checking out what’s in the refrigerator in the middle of the night, this is the reason!
4. Do Not Have Coffee Right Before Bed: We all need a hot cup of coffee to kickstart the day, but at the end of the day, it’s the last thing you should be having because the caffeine in coffee can keep you awake for up to 6 to 8 hours! And make you toss and turn in the bed.
5. Do Not Exercise Too Close to Nap Time: Experts say you should exercise a few hours before hitting the bed (keep a gap of at least 3 hours) and never too late into the night because all those happy hormones released would keep you alert and interrupt with the sleep cycle.
6. Avoid Dessert and Indulge in a Kiwi Treat Instead: Skip dessert after dinner by all means to get healthy and lean, instead pick up a kiwi which has serotonin which would help you sleep better at night.
7. Meal Prep for the Next Day: On a diet? Make a little bedtime routine where you can meal prep for the next day – doing such a thing would make sure you are sticking to your weight loss diet better and eliminating any chance of digging into unhealthy, high-calorie food when you are hungry the next day.
8. Write Everything Down in a Food Diary: Keeping a food diary would help you track and cut out extra calories and junk from your daily diet. Spending just 5 minutes at the end of the day to write down everything you ate would help you trim down unnecessary calories. Studies show that women who maintain a food diary are more likely to lose weight faster as compared to women who do not watch their portions. Maintaining a food log gives you a reality check at the end of each day.
9. Lower Down the Temperature on AC: When exposed to cold temperatures, the body starts to burn brown fat to regulate core temperature, so lowering the temperature on the AC would help a bit in burning extra calories and brown fat. But do try to sleep in comfy clothes at night and with the AC switched on to activate brown fat burning.

Doing these things on a daily basis, right before bedtime, will help shave off extra fat and get to your goal weight quickly.

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Whenever the topic of losing a significant amount of weight arises, people are often asked about their BMI. Body mass index is considered as a tool to calculate body fat and used to determine whether one is underweight, within normal weight or overweight. To lose weight and bring it into normal range, you will have to first calculate your BMI. Once you know what range you are in, you can set a long-term fixed plan to get to the optimum range. BMI is also useful to find out risk factors concerning obesity-related diseases. If you are not sure about how BMI is calculated, here’s how you can do it. The ratio of your height and weight is BMI! The range of your BMI can determine whether you’re healthy or obese. If your BMI is in the range of 18.5 to 24.5, you are at a normal weight (considered a healthy range). If the BMI is ranging from 25.0 to 29.9, then you are overweight and this weight can be controlled. Lastly, if you are in the range of 30.0 or more, then you are obese and need to start working on your health asap. A higher BMI is not just unhealthy, it also puts you at a high risk of developing many diseases such as type 2 diabetes, heart problems, arthritis, and many more such lifestyle-related disorders. The good news here is that we have put together some effective tips to help you lower your BMI range quickly and reach a healthy weight. Read on:

BMI Range:

BMI less than 18.5 – Underweight
BMI between 18.5 and 24.9 – Normal Weight
BMI of 25 to 29.9 – Overweight
BMI of 30 or greater – Obesity

Steps to take to ensure your BMI is in optimum level:

1. Choose the Right Weight Loss Diet To Get Into Calorie Deficit: It is essential to get into calorie deficit to burn stored fat and Rati Beauty Diet gets you into calorie deficit without compromising on nutrition or health. A calorie deficit occurs when a person consumes fewer calories than those burnt while exercising, resting, or performing basic bodily functions, and following a proper diet is essential to slash down calories. Check out the Rati Beauty diet for more details.

2. Cutting out Processed and Ultra-Processed Foods and Beverages: Fizzy drinks, cupcakes, pastries, biscuits, cookies, fast food, alcohol, etc., have high number of empty calories that lead to rapid weight gain. Packaged fruit juices, potato chips, cakes, chocolates, are some other examples of processed food with preservatives, thickeners, emusilfiers, added color, flavour, etc. If any food packaging has more than five ingredients, do not pick it up. Also, avoid products with added sugar, salt, emulsifiers, and also transfat. Also, checking the ingredients list is a good way to avoid added sugar that’s presented under different names – fructose, high fructose syrup, sugar syrup, evaporated cane juice, agave nectar, etc., with high number of calories. It’s imperative that you cut down processed and ultra-processed foods for losing weight without too much effort.

3. Exercising regularly and consistently is a must! Hit the gym, go for a run, or else opt for a 40-minute walk every day. Do not skip a day of exercise unless you’re extremely unwell.

4. Give up Sugar Completely: The biggest benefit of cutting down refined sugar is weight loss! If one consumes more sugar, the body will convert the glucose from sugar source to fat and store it for later use. By cutting down sugar, you will not be providing the body fuel for fat storage (glucose) and with strict exercise and diet routine, you would be able to shed weight really well and get your dream body and goal weight quickly. Try giving up sugar for 15 days, and see the amazing changes for yourself.

5. Replace Refined Food with Whole Grains: Switch to whole grains and cut out refined food source because they spike insulin levels (insulin not only regulates blood sugar, it also a fat-storage hormone which tells fat cells to store fat!). Consistent and regular use of refined food causes insulin spikes and the empty calories from such foods will lead to more and more fat buildup. Pick whole grains like brown rice, oatmeal, quinoa buckwheat, millets instead.

6. Say No To Refined Flour: White sugar and white flour have loads empty calories that raise blood sugar and insulin levels rapidly, and as we all know, insulin is also a hormone that encourages the body to store fat. By cutting down use of white flour, you would be able to shed weight really well and get your dream body and goal weight fast. Stubborn fat like belly fat will melt away only if empty calories from food sources such as white flour are eliminated from the diet.

7. Switch to a Healthy Cooking Oil: Avoid refined oil, seed oils and vegetable oils – they not only have high calorie count, these oils also raise inflammation which is another factor behind weight gain. For someone who is trying to lose weight, switching to a healthy cooking oil such as olive oil, in its cold-pressed version, with its high monosaturated fat content is good for heart health too. Olive oil is rich antioxidants in olive oil, improves insulin sensitivity, and supplies healthy fats to the body. The same way, coconut oil is also a healthy oil that promotes fat loss. Also, slash down the amount of oil you use for cooking, which means no more deep-fried stuff.

8. Meal prep for the entire week: Dedicate one hour during the weekend to plan out your meals for the entire week, Monday through Sunday. Take the help of Rati Beauty diet programs to zero in on healthy breakfast, lunch, dinner, and snack options so that instead of piling up calories, you would be able to shed some weight. Spend a few hours chopping up vegetables and storing them up in the fridge for use through the week. Also, keep a food journal and jot down every thing that you consume through the day and weed out anything that counts as junk.

Summing up, be patient and be kind to your body while losing weight. Work on your body for 6 months before giving up. Reaching goal weight is not difficult if you follow a healthy diet and remain active. Keep a track of your weight every month to calculate the changes in your BMI. Last but not the least, do an activity every day. If you are not a gym person, you can take up Zumba, dance, aerobics, Pilates, yoga, or play badminton. Anything that keeps your body active, works your muscles thoroughly, and keeps you moving is great for your whole system. Also, once you come to normal range, do not stop all the activities and healthy diet that got you there, as chances are high that you may bounce back to your previous weight.

We promise you that in about a month, you will enjoy the changes in your body. All you have to do is stay dedicated and focused to achieve results. Once your BMI is in the normal range, work towards keeping it steady and adapt good eating habits as well as exercising daily.

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When it comes to losing weight, there’s actually no need to make drastic changes and eat bland and tasteless food for weeks and months to get lean, unless you are living an extremely sedentary lifestyle and completely dependent on junk food to survive. When it comes to weight loss, there’s just not one way that will help shed all that extra weight – correct dieting practice, lifestyle changes, exercise and a whole lot of small little things would help you steer to your goal weight. In fact, with the right diet plan and workout routine, you can drop significant pounds without resorting to extreme or unhealthy measures. No, we are not talking about appetite-suppressant powders or fat-cutter pills, instead try these 10 tricks to see weight loss results fast.

1. Try These Fat-Burning Combinations: When they say, “two is better than one,” they are probably talking about these amazing food combinations that help to boost weight loss with their different nutrient combinations. When combined together, they amp up nutrient quotient of the dish, increase metabolism, and help burn fat much better than when used alone. For example, combining high glycemic fruits with a slow-digesting fiber source will help to stabilize blood sugar levels, absorb vitamins from the fruit better, and prevent unnecessary hunger pangs, and discourage fat storage. Having apple with peanut butter, green tea with lemon, eggs and capsicum together, oats and chia seeds together work really well. If you want to trim your waist in a jiffy and melt down the extra pounds, here are some food combinations you should try. Here are “12 Food Combinations That Boost Weight Loss.”
2. Water Preloading: We all know that “water” motors up and boosts weight loss efforts a great deal. We should ensure that by the end of the day, we have taken up at least 8 glasses of water. But do you know with a technique called “water preloading,” can curb appetite and help slash calorie consumption. Here’s how you do it – Water preloading is a healthy and almost effortless way to aid weight loss. In this strategy, experts recommend to consume 500 ml of plain water half an hour before each meal (breakfast, lunch, and dinner). Such a quantity of water before the meal will significantly stretch your tummy and as a result, there would be lesser release of the hunger hormone “ghrelin.” This means you would feel full with less food and fewer calorie intake. It is an effective strategy to tackle overeating.
3. Put the Fork Down After Each Bite: Did you know that it takes around 20 minutes for the brain to send signals to your tummy that it is getting full. If you eat or gulp down food, you are eating way too many calories than required and it would take a long time and a lot of food before you actually feel full! To counter this, put your fork/spoon down after each bite and chew food really well. By doing this, you would realize that you are almost full by the third or fourth bite, hence saving a lot of calories.
4. Cut out Added Sugar: Sugar is probably your #1 enemy, preventing weight loss, also causing weight gain. Sugar has empty calories which quickly get digested and you would feel hungry shortly after. Sugar also raises inflammation which is the main cause behind life-threatening diseases such as cancer, heart disease, type 2 diabetes, and obesity. Not to mention, inflammation makes it extremely difficult to shed weight.
5. Keep Treats Out of Sight: Research says that people who are trying to lose weight succeed a great deal when they can resist the sight and smell of food. Hence, it would help a great deal to keep unhealthy treats out of sight. The “out of sight, out of mind” formula works here, so don’t keep high-calorie, unhealthy foods in the home, instead try the healthy snacks mentioned on the Rati Beauty diet.
6. Try These Household Chores: Calorie deficit is the key factor that pushes the body to reach out to its stored fat and burn away extra layers as a source of fuel to run all its functions smoothly. However, it’s not necessary to spend hours together in the gym to torch calories when you can melt away those love handles doing some basic household chores. Here’s a list of “12 Household Chores That Would Help Burn Calories.”
7. Consume More Water-Dense Vegetables: Water-dense vegetables such as cucumber, tomatoes, celery, capsicum, radish, zucchini, lettuce, etc., make you full without adding too many calories. Also, these water-dense vegetable help to hydrate the body as well.
8. Fill Half Plate with Veggies: Most veggies are extremely low in calories but they are extremely filling. They nourish the body with vitamins, antioxidants, fiber, protein, minerals, necessary to synthesize essential hormones and enzymes that boost weight loss. Though healthy foods should be taken in limited amount, fresh vegetables are an exception, which you can eat as much as you can and rarely get into a calorie surplus!
9. Cardio Exercises to Do at Home for Weight Loss: Cardio exercises work on large muscles of arms, legs and hips, increasing the heart rate and breathing, and in return, you get to burn calories. They are mostly free hand exercises and are sometimes grouped under the category of free hand exercises called aerobics. Cardio exercises are apt for people who want to exercise at home where one doesn’t have sufficient room/space for installing heavy gym equipment. Here are “8 Cardio Exercises to Do at Home for Weight Loss.”
10. Sleep for 7 Hours: Do yourself a favor, and cut down TV time at night, and get more good-quality sleep if you want to desperately lose weight. Without proper sleep routine, important hormones like ghrelin, leptin, insulin, cortisol go out of whack, making it extremely difficult to lose weight. So, sleep tight, every night, and make sure you are sleeping for at least 7 hours each night.

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We tend to store extra fat in different parts of the body – around the organs (visceral fat), under the abdominal muscles, also in the muscles which is intramuscular fat, and most importantly, fat that gets stored right under the skin (subcutaneous fat). Out of all these, subcutaneous fat is considered to be stubborn because it is extremely hard to get rid of such fat. Lipolysis (fat breakdown) and lipid oxidation (burning of fat) takes place at a much slower rate when it comes to stubborn fat. Everyone has certain fat pockets in their body which are hard to get rid of, and in a majority, it’s around the belly, upper arms and thigh area. Some people often have stubborn fat around the chin too which makes it difficult for them to lose their double chin even when they have got rid of all the fat from the rest of their body. We know how frustrating it is when you have lost so many kilograms but those five pounds of stubborn fat doesn’t come off at all. It is quite a task to get rid of abdominal fat and one reason behind this is that it can bounce back faster than you think. If you have stubborn fat on your belly, arm or thigh area, here are some ways to reduce it, but do remember, routine physical activity is also important to get rid of all forms of fat, particularly stubborn fat.

1. Green Tea: One of the best ways to boost your weight loss process is to have green tea at least once a day. Make it a routine to have a cup of green tea without sugar. If you cannot handle the taste, you can add honey for flavor. You can throw in some mint leaves too for additional taste. Drinking it an hour before meals can help you get rid of belly fat.

2. Chia seeds: Packed with the goodness of fiber, Chia seeds have loads of omega-3 fatty acids. If you do not eat salmon, this is the best alternative in the market. Soak a spoon full of chia seeds in a glass of room temperature water and drink it after the seeds bubble up. It keeps you full for a long time which will stop you from snacking at wrong hours and over-eating food. If you have a tough time having the seeds soaked in water, you can add coconut water and drink it. You can also make chia seed pudding and consume it as a dessert.

3. Eat More Water: It may sound funny, but by this, we mean, have more water-dense food, eat more cucumbers, melons, tomatoes and lettuce. These vegetables and fruits contain high amount of water which will not get you bloated and prevent you from gaining weight. You will notice that a diet with these few vegetables would help reduce the weight that has been sticking around in your body from a long time.

4. Get rid of Sugar: No more processed and refined sugar, please! Replace the sugar in your kitchen with honey or jaggery. Once you stop consuming sugar in any form for 30 days, you will notice the difference in your body and skin too. Also, do not fall for products like sugar-free cubes, stevia, sugar-free processed food, sugar-free sugar, etc., because they still have sugar in one form or the other. Just stick to the good old jaggery or honey.

5. Follow a Healthy Weight Loss Diet: Following a good weight loss diet like Rati Beauty diet would help you lose extra weight as well as inches off the waist. Download the Rati Beauty app for more details.

6. Ginger: This ingredient is just magical. Having ginger tea or simply ginger water once a day can do so much to melt away stubborn fat. Other than this, it is great for health too. You can have cinnamon ginger water too. Also, one can add some ginger to drinking water and sip little by little through the day. You can do the same with cucumbers or lemon slices too.

7. Boost Metabolism: To lose weight at a faster pace, your metabolism needs to be really high and robust. Revving up your metabolism is one sure-shot way to lose weight because once the metabolism becomes sluggish, dropping the extra pounds and flab becomes an uphill task. As we all know, metabolism is the engine that torches up calories and helps body use up fat storage. So, here are “9 Ways to Speed up Metabolism to Lose Weight.”

8. Cook your Own Meals: When we cook our own meals, it is easy to get into a calorie deficit by cutting down extra calories that may otherwise creep through unhealthy ingredients and high-fat cooking oil. Find out which meal plan will trigger weight loss – follow the Rati Beauty diet for more details.

9. Get a Good Dose of Probiotics: Probiotics contain friendly bacteria that reside in the small intestine and these colonies of friendly bacteria extract nutrients from the digested food and release it into the blood. When the good bacterial flora is disrupted with the invasion of bad bacteria, it creates an imbalance and nutrients and vitamins are not efficiently extracted from the food. This disruption in the digestive system is called as “dysbiosis,” which is an imbalance microbial ecosystem in the intestine. This dysbiosis is linked to weight gain and obesity. When probiotics supply friendly bacteria to the gut maintain, weight loss happens at a good pace. Here’s a list of the “10 Best Probiotics” that one can include in their diet.

10. Cover Half of your Plate with Vegetables: Cover half of your plate with vegetables so that there is little room for high-calorie food. This way, you would not miss out on the vitamins and other nutrients either. Most veggies are extremely low in calories but they are extremely filling. They nourish the body with vitamins, antioxidants, fiber, protein, minerals, necessary to synthesize essential hormones and enzymes that boost weight loss. Though healthy foods should be taken in limited amount, fresh vegetables are an exception, which you can eat as much as you can and rarely get into a calorie surplus! Diet experts recommend getting 2 to 3 servings of vegetables each day and here are “9 interesting ways to eat more vegetables for weight loss.”

Try these home remedies right away to see an amazing change in your body.

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Belly fat is a nightmare, not just does it make zipping up your favorite jeans a lot tougher, it also increases one’s risk of developing health issues like cardiovascular disease, type 2 diabetes, high blood pressure, etc. For women, after a certain age, it becomes a bit more tough to lose belly fat because drop in hormones encourage storage of fat around the mid section more readily. With considerable drop in estrogen hormone and a dip in metabolism, as one ages, fighting belly fat becomes a battle, especially for women in their 30s and 40s. However, do not feel discouraged and look at women like Shilpa Shetty, Malaika Arora, Kareena Kapoor who are in their 40s and have flat bellies, and realize there’s nothing that a good diet and exercise cannot fix. In this post, we list out reasons why women gain belly fat in mid life and how to flaunt a flat belly by doing the right things.

What Makes Losing Belly Fat Difficult For Women As They Age?

1. Hormonal changes (drop in estrogen hormon as we age). During a woman’s reproductive years, estrogen encourages fat distribution in the pelvis, glutes, thigh, and breast area; however, with the advancement of age, the drop in estrogen guides accumulation of fat around the waistline. Research has revealed that the hormone estrogen incorporates some elements into the DNA responsible for weight control. With the dip in estrogen and with the lack of certain elements in DNA, belly fat and weight gain is a given.
2. Dietary habits.
3. Sedentary lifestyle.
4. Dip in metabolism.
5. Loss of muscle mass (as we all know, more muscles means more calories get burnt).
6. Lack of physical activity.
7. Compromising on sleep.
8. Chronic stress.
9. Nutrient deficiencies.
10. Pre-menopause or menopause.

What To Do To Burn Belly Fat?

1. Give up Sugar: Having a sweet tooth is not something to brag about anymore. White sugar and added sugar that is abundantly found in processed food does a lot of harm to your body in the long run and weight gain is just one of the side effects. Sugar has loads of empty calories and most of them get converted to fat which then gets conveniently stored around the mid region in women. When you cut down sugar from your diet, you will automatically feel energetic and it would become much easier to cut extra flab from everywhere, including belly fat.
2. Follow a Nutrient-Dense Weight Loss Diet: It’s extremely important to follow a nutrient-dense diet which is rich in vitamins, protein, minerals, healthy fats, and also the right kind of carbs (complex carbs), and crash dieting does not work for women who are in their 30s or 40s because the body starts to conserve fat more aggressively. Find such nutrient-dense weight loss meals on the Rati Beauty diet, download the Rati Beauty app for more details.
3. Exercise For at Least 40 Minutes 5 Days a Week: Make exercise your top priority and workout at least 5 days in a week for 40 minutes. Also, do not repeat the same routine every single day, bring variation in workouts, the body gets used to certain workouts, and burns fewer calories the next time around.
4. Increase Protein Intake: To fight belly fat, give protein its due importance since it boosts metabolism, keeps one fuller for longer, builds and repairs muscles, and also has thermogenic properties. All of these factors add up and burn belly fat.
5. Amp up Calcium and Vitamin D: Studies have found out that vitamin D and calcium deficiencies can increase can increase the padding around belly area. Make sure you are not deficient in these nutrients.
6. Cut Down on Refined Carbs: Cut down completely on refined carbs because they have high amount of empty calories, raise inflammation, and make it difficult to lose belly fat.
7. NEAT activities: Being on your feet throughout the day helps in burning calories and keeps metabolism robust. One hour of gymming is never enough to lose weight, keep moving throughout the day and practice NEAT activities. NEAT stands for non-exercise activity thermogenesis and is the energy we use for everything we do in our day-to-day life except for when we are sleeping or exercising. Using the stairs instead of the lift, squatting on the floor to lift something up, walking while talking on the phone, every activity we do while being on our feet, comes under NEAT. All these activities help to burn some amount of calories and these bits of calories spent here and there, add up to a considerable amount when you are trying to lose weight. Read more about how you can include NEAT activities in your daily life here.
8. Make Way For Nutrient-Dense Food: Nutrient-dense foods have high nutrient content relative to their calories. By including nutrient-dense foods in weight loss diet or even otherwise, we can increase the amount of nutrition, without increasing number of calories. Nutrient-dense foods would include complex carbs, healthy fats, protein, antioxidants, phytochemicals, minerals, vitamins, fiber, etc. Most of them would come from fruits, vegetables, saturated fat, dairy products, whole grains, that would keep you in the pink of health. Many nutrient-dense foods one of the most weight-loss friendly factor – fiber! You can learn to include nutrient-dense foods in your diet and lose weight at the same time by following the diet programs on the Rati Beauty app, download it on your phone for more details.
9. Choose Healthy Fats Over Low-Fat Food: Most “low fat” stuff out there is stuffed with something that stalls weight loss – and that’s added sugar! Healthy fats from avocado, olive oil, fish, eggs, chia seeds, etc. helping in melting away belly fat, so say “yes” to healthy fats and “no” to low-fat stuff.
10. Cut Down on Frequent Snacking: This is one of the major reasons why people struggle to lose weight. Every time you eat, insulin rises to regulate blood sugar, and every time insulin rises, there are higher chances of calories getting converted to fat since insulin encourages the body to store fat. Stick to meal and snack routines and avoid reaching out for snacks just because you are bored or want to calm down the nerves. Many people tend to work till late night and snacking becomes a common thing. Avoid frequent snacking and it would become a lot easier to reach your goal weight.
11. Don’t Compromise on Sleep: Inadequate sleep (sleeping for less than 7 hours) can impact important hormones that regulate weight a great deal (ghrelin, leptin, insulin for example). In fact, ghrelin and leptin start to dysfunction without getting quality sleep and losing belly fat would be a distant dream then.
12. Manage Stress: Just like sleep deprivation, chronic stress is absolutely bad for weight loss, no matter what age you are in. In fact, by sleeping for less hours, stress hormone cortisol rises, which increases buildup of fat around the abdominal area. So, do find ways to manage stress, find a hobby, go for a run, listen to music, or spend time with family and friends to de-stress.

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