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Every morning brings with it new hopes, aspirations, and also new challenges, and to face these challenges, you need to be fit and healthy, right? If you notice fit people around you, they seem to be following a strict morning routine which they do not compromise on. Fit people’s lifestyle choices also helps them to remain lean, svelte, and active. If you want to know what fit people do to stay in shape, you should begin check out their morning routine – so, here are 10 things fit people do every morning to remain energetic and dynamic through the day.

1. They Get Up Only After Getting 7 Hours of Sleep: Research underlines the importance of sleeping for more than 7 hours every day to remain healthy, fit, and to lose weight. Even if you are eating healthy and exercising every single day, you would feel lethargic without getting a good night’s sleep. Sleeping for only 4 or 5 hours per night triggers the production of ghrelin (hunger hormone) and lowers the levels of leptin (fullness hormone), and increases cravings for unhealthy food. Also, people who sleep for 8 hours lose more fat without losing muscle. Having a sound sleep also boosts metabolism and lowers the production of stress hormone. So, sleep your way to weight loss instead of binge watching TV shows or spending hours on social media which would disturb circadian rhythm, making it difficult for you to fall asleep peacefully.

2. They Sip on a Warm Glass of Water First Thing in the Morning: This habit flushes out toxins and rehydrates the body. You can squeeze in half a squeeze of lemon and one tbsp of honey too for added benefits and to keep weight in check. Having a cup of green tea after the glass warm water would also be great. Some people also drink methi (fenugreek seeds soaked in water the previous night). This is a popular weight loss drink that reduces bloating, improves digestion, heals constipation and helps with weight loss by improving lipid and glucose metabolism. Just soak a teaspoon of methi in 2 glasses of water overnight and drink the methi infused water in the morning.

3. They Do Not Grab Breakfast on the Go: They never grab their breakfast even when they are in a mad rush to reach office. Most of them prep their breakfast previous night – overnight rolled oats is a popular and healthy breakfast option. Also, most of the times, the food that you in a rush is usually unhealthy (processed breakfast cereals for example), high in carbs and sugar (bread and jam for example), providing little nutritional value to motor through the day – fit people eat mindfully and plan their breakfast menu ahead.

4. They Have a High-Protein Breakfast: We bet they love having eggs for breakfast. They utilize the morning time to have a filling, healthy, and high-protein breakfast. Breakfast is considered the important meal of the day and it is important to have it right. Include avocados, spinach, egg whites, oats, fresh fruit juices and even chicken in breakfast. Traditional Indian breakfast options like idli, dosa, poha are also amazing. Try to avoid refined carbs in the first meal of the day. If you love having breads, opt for multigrain ones or utilize almond flour or multigrain flour to prepare your own fresh bread at home. Fit people replace refined carbs with protein, which helps keep them full and satiated for long, it also boosts metabolism, triggering the fat burning process too. Here’s a list of “15 Food Sources of Lean Protein that Can Help with Weight Loss.”

5. They Sip on Green Tea: Green tea has made a prominent place in fitness lover’s everyday morning routine. If you want to shed a few pounds, you must begin your day with a cup of green tea to boost metabolism and to flush the body with loads of antioxidants.

6. They Get a Bit of Workout Done: They do squeeze in time out of their busy morning schedule for a bit of exercise – they go for an early morning job, or a bit of yoga or stretching. Instead of lazing around in the morning, they do sweat it out in the early part of the day. Plus, you are likely to burn more calories throughout the day, reason enough to not hit the “snooze button.” Getting an early morning workout will not only boost metabolism, it releases endorphins which are brain’s feel-good chemicals. If you see fit people happy and cheerful all through the day, this is their biggest secret.

7. They Step out and Get Some Sunlight: Various studies have linked vitamin D deficiencies with weight gain. Research has revealed that when sunlight (blue wavelength part) hits the skin, it penetrates fat cells and reduce fat droplets and release them out of cells. When these fat droplets are released, it would help you lose weight as well. When people come in contact with sunlight during early hours of the day, they  have been found to have lower BMIs compared to those start their day late and do not go under the sun early in the morning. Allow lots of sunlight to come in the room during the morning. The morning sun is soothing and the light is beneficial for your body.

8. Include a Homemade Green Juice To Kickstart your Day: Flushing out toxins is such an important thing and having a healthy glass of green juice would do the trick, along with providing ample nutrition to the body. Now, here’s a recipe you can try – Blend together one whole lemon, half a cucumber, generous bunch of spinach leaves, one whole apple, bunch of green grapes, and one inch of ginger. You can also add celery stalk and kiwi to this juice. Drink the entire quantity in one go, do not store it for later use.

Most importantly, do not forget to declutter your thoughts, and start the day on a positive note. Start the day by clearing your mind and with a smile on your face. You should never be stressful in the mornings, music would put you at ease and help you sort out your thoughts. Put earphones on and sing along your favorite tunes.

Also, if weight loss is on your mind, check out the Rati Beauty diet that helps you lose pounds as well as inches off the waist without compromising on nutrition, all while eating the right kind of food (without practicing food deprivation).

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A dry shampoo can be your secret weapon to freshen up oily and limp hair without having to shampoo it. A good dry shampoo absorbs excessive oiliness and greasiness from hair and scalp when you are in no mood to wash your hair. Also, it’s easy and hassle-free to use a dry shampoo when you are having a bad hair day and you don’t have time to wash your hair. However, if you do not have access to a branded dry shampoo or have run out of it, here are some absolutely great alternatives. These ingredients needed are easily available and this is a cheaper alternatives to store-bought dry shampoos. So, do go ahead and give these a try, and say goodbye to bad hair days.

1. Baby Powder: Just take a little powder in your hand and run it through your scalp. Don’t just randomly throw tons of powder on the hair. Make sure you massage it into the hair so that the oil is gone and there is no white powder left on the hair. You can also use any other talc powder that you have at home instead of baby powder.

2. Translucent powder – Yes, you read right. If you have a translucent powder without glitter particles, then you can use that. Just like you apply it to your T-zone, use a brush to run it through your roots. Make sure you don’t let it be just like that. Brush out excess once you think the oil is gone. Using loose powder is preferred to pressed powder, but if you do think that your hair is getting oily again, then you can use your pressed powder.

3. Cocoa Powder: Take a little bit of cocoa powder on your fingers and dab it using your fingers on the roots of your greasy hair that need attention. Blend it through your hair evenly till you can see visible reduction in greasiness. This cocoa powder will absorb the excess oil and dirt. Finally brush your hair. You will notice that this works great and reduces the greasiness to a great extent. It also gives a little bit of volume to the hair. Cocoa powder works best for dark hair as it won’t leave on a white film which other white colored dry shampoos might do. For those who have light/medium colored hair, can try cornflour instead of cocoa powder. The cocoa powder even leaves a yummy chocolate smell which solves one more problem of your hair smelling weird.

4. Paper towels or blotting paper: If you have oily skin, then you surely keep paper towels and blotting papers in your bag. You can use paper towel to remove excess oil from your roots by pressing it through your scalp. You might not get 100% results but you can remove oil from the problem areas quickly. Once this is done, use a blotting paper if you still have greasy hair.

5. Apple Cider Vinegar: Freshen up your tresses by diluting a few drops of apple cider vinegar in around 100 ml of water. Transfer the liquid to a spray bottle and spritz on the roots and hair. This will instantly give your scalp and hair instant freshness. (10 Beauty Hacks Using Apple Cider Vinegar).

6. Arrowroot Powder: This powder can absorb oil and grease pretty quickly. Just massage a bit of arrowroot powder on scalp and hair and brush away the excess. People with darker hair can mix equal quantity of cocoa powder and apply on the scalp.

7. Perfume/deodorant: If you have nothing in your bag from the above-mentioned things, then you can use some perfume. Just keep the bottle away and spritz some on your hair to get rid of the greasy appearance. Perfume has a lot of alcohol which helps in breaking down the oil in our hair and keeps it fresh too. Don’t use this trick too often else alcohol can dry out your tresses.

8. Oatmeal Powder: Grind the oatmeal and make a course powder. Combine powdered oatmeal and baking soda in 1:1 ratio (e.g. for 1 teaspoon of powdered oatmeal, add 1 teaspoon of baking soda). Store this mixture in a salt cellar and use it as described above instead of cocoa powder as your dry shampoo.

If you don’t have any of these things in your bag then tie up your hair as a last resort!

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Yes, they are full of fat and they do help you lose weight! And we are talking about nuts here – especially almonds and peanuts. When trying to get lean, most people give up all forms of fat, and since nuts also have “fats” in them, they get ditched first! Unknown to many, the healthy fats in nuts can actually boost weight loss efforts. Before we begin to discuss how exactly almonds and peanuts can help you shed weight, we just want to bust the myth that eating nuts would cause weight gain or too much heat in the body – this is absolutely wrong! Healthy fats (that are abundantly found in nuts) motor up the fat-burning process. While it’s a task to find out which forms of fats are weight lossy friendly, “almonds” with their amazing mono-saturated fat content, oleic acid, palmitoleic acid content are considered a fat-burning food. Almonds are also nutrient-dense and the essential fatty acids lower cholesterol and help in maintaining a healthy heart along with being high in fiber, protein, vitamin E, and essential minerals. Likewise, peanuts are full of protein, fiber, and healthy fats and keep you fuller for longer. Though not exactly low in calories, these nuts do pack a lot of nutrients. When eaten in the right quantity and the right way, they boost the weight loss process and cut down belly fat. Read in detail how eating almonds and peanuts can help you lose weight.

How Almonds and Peanuts Boost Weight Loss?

Almonds can boost weight loss because they are nutrient dense and have fiber, protein, healthy fats in high percentage. In 25 almonds, there are approximately 14.2 gm healthy fats, 3.5 gm fiber, 6.1 gm carbs, and 6 gm protein – all in 164 calories. Almonds can be consumed in various ways – regular milk can be replaced with almond milk, almond flour is great for people with gluten intolerance, and the easiest way to consume them – soak a handful in water or milk overnight and consume them first thing in the morning after getting the skin off. Also, almonds can be made a part of a healthy trail mix and consumed as a snack.

Coming to peanuts, they are not as expensive as almonds, have high protein content, along with B vitamins, healthy fats, keeps you fuller for longer, and do not cause blood sugar jump. Most importantly, peanuts boost metabolism and absolutely yummy in roasted and peanut butter form. You get around 16 gm of healthy fats and 7 gm of protein in just 2 tbsp of peanut butter. When you top up apple slices with peanut butter, it becomes a healthy weight loss snack with fiber coming from the apple and plant-based protein from peanuts. If frequent hunger pangs are melting away your will power, try this delicious food combo (12 Food Combinations That Boost Weight Loss) and you would not be disappointed.

Almonds and peanuts promote weight loss with their high protein, fiber, vitamin, and healthy fat content. They also boost metabolism and help body burn calories more effectively. Whenever you feel hunger pangs, pick up some almonds or roasted peanuts instead of packaged snacks because these nuts can make you full and keep you feeling that way for longer.

Summing up, never give up on nuts, just control the amount you consume. Do make peanuts and almonds, and other nuts (walnut, pistachio, hazel nuts) a part of your daily diet. As a snack, make it a part of trail mix by including pumpkin seeds, sunflower seeds, raisins, and other nuts, and curb unnecessary hunger pangs. But as we have always mentioned, you need to portion control even with healthy foods, restricting intake to just a handful to boost the fat-burning process. Do check out Rati Beauty Diet on the Rati Beauty app to find out different ways to use almonds, peanuts, and other nuts to burn fat and shed extra weight. So, what are you waiting for? Start eating nuts right away and get rid of those extra pounds!

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There’s a lot of bad press about how certain refined vegetable oils are highly inflammatory in nature and also have high omega-6 content, and can be counted as one of the factors that cause obesity. Most edible oils that we use in our day-to-day cooking go through heavy processing and chemicals are added to increase their shelf life. Picking such oils for cooking is a bad idea, especially while trying to lose weight because some may have high transfat content – and maybe the reason behind that stubborn belly fat. If you have got rid of junk food and have started counting every single calorie, changing your cooking oil as well will be hugely beneficial. In this post, we will list out better and healthier alternatives to your cooking oil. But before that, here are some facts about cooking oil you should absolutely know.

There are three types of fats in a cooking oil – saturated fat, mono saturated fat, polyunsaturated fat.

What is Saturated Fat? It is a fat that is rich in saturated fatty acids, usually solid at room temperature, it is found mainly in products derived from animals. Saturated fat can be found high in the following foods – meat, palm oil, coconut oil, and butter. Saturated fat is believed to raise cholesterol level in the blood, which can cause various diseases including heart-related diseases.

What is Mono-saturated Fat? The easiest way to find out whether it is saturated fat or a mono-saturated fat is by checking the consistency of the oil – a monounsaturated fat is typically liquid at room temperature but it will turn solid when refrigerated. The perfect example of monosaturated oil is olive oil. Mono-saturated fat is the type of fat that we must consume in moderation to live a healthier lifestyle and maintain overall health, as it helps to reduce bad cholesterol levels from the blood and can lower the risk of heart disease and stroke too. It also provide’s enough nutrition to help develop and maintain body’s cells. Oils rich in mono-saturated fats are – olive oil, canola oil, safflower oil, sesame oil and peanut oil.

What is Polyunsaturated Fat? Polyunsaturated fat is the healthiest of the above-mentioned fatty acids. However consuming polyunsaturated fat in moderation is recommended. Consuming polyunsaturated fat instead of saturated fat can improve health and keep you in better shape. This type of fat can be found in animal foods such as salmon, tuna, trout. nuts like walnuts, seeds like sunflower seeds, flax seeds, etc.

What is Smoking Point of a Cooking Oil and why It’s Important for Health?

A smoking point of a cooking oil is the temperature up to which the bonds in that particular oil remain stable without reacting with oxygen (oxidizing). Beyond the smoking point, the bonds start to break and the oil starts to produce smoke, fumes, and release free radicals and that’s the reason why some oils like sunflower oil with polysaturated fats that have multiple bonds are not suitable for deep frying. When choosing a oil for cooking, pick one with a high smoking point so that it remains stable without oxidizing and releasing free radicals at high temperatures. Beyond the smoking point, the chemical structure of oil changes and the compounds released can even cause cancer. Deep frying Indian dishes like poori requires temperatures up to 204 degrees Celsius, and it would be prudent to pick oils that have high smoking points. Also, oils with low smoking point lose their nutritional value. Cold pressed or wood pressed higher in antioxidants, and are less processed.

5 Key Things To Consider While Buying Cooking Oils:

1. Fat content – and whether it has saturated, monosaturated or polysaturated properties.
2. Flavour – Rich, nutty, bitter, buttery,
3. Smoke point – The temperature at which an oil starts to give out smoke.
4. Ideal omega ratio – The healthy omega 3 to omega 6 ratio is 1:1, but oils with high omega 6 ratio have been found to trigger inflammation and heighten the risk of diabetes, heart disease, even caner.
5. Nutrient content.

7 Best Cooking Oils For Weight Loss:

1. Extra virgin Olive Oil: Olive oil is considered as one of the healthiest cooking oils in the world. It is believed that people who rely on olive oil live a healthier and longer life – now you know why all Italians love olive oil. Refined olive oil is stripped from important nutrients and antioxidants whereas extra virgin olive oil is nutritious and contains antioxidants making it far more superior than regular olive oil. The antioxidants in olive oil protect the body from free radicals which can cause disease and triggers ageing. Olive oil is mostly made of monounsaturated fat (approximately 73%), making it a heart-healthy oil. According to studies, people who consume olive oil reduce their chances of having a heart disease by a considerable degree. It has been proven that cooking with olive oil can improve the nutritional value of food.

2. Coconut Oil: Coconut contains a unique combination of essential fatty acids and enzymes which help to boost the metabolism and burn away fat. Coconut oil helps to curb your appetite and also prevents the feeling of hunger. Due to the high amount of saturated fats in the coconut oil, you should use this oil sparingly. Coconut oil is widely used in coffee to boost weight loss. Coconut oil has medium chain triglycerides (MCTs) that boost and increase body’s metabolic rate, and helps burn extra fat. The extra calories from coconut oil do not get stored in the body as fat. This makes coconut oil an ideal weight loss cooking oil. Also read – “6 Ways to Use Coconut Oil for Weight Loss.”

3. Avocado Oil: Avocado oil is rich in healthy fats and antioxidants making it way straight to this list. According to studies, avocado oil can increase HDL (good cholesterol) and reduce bad cholesterol, it’s also beneficial to lower blood pressure. Avocado oil is rich in fatty acids that can help the skin to look firmer and younger for longer. Avocado oil has a smoking point of 270 degrees celsius and has health benefits comparable to olive oil. Avocado oil is rich in saturated fats, especially oleic acid, also has antioxidants, and is great for the heart. It is also rich in minerals and vitamins and suitable for all types of cooking.

4. Sesame oil: Sesame oil has medicinal and cosmetic uses as well. Sesame oil is derived from raw pressed sesame seeds also known as til in Hindi. It has two powerful antioxidants called sesamol and sesaminol that has good effect on overall health. It also contains anti-inflammatory properties which protects the body from various diseases. As sesame oil is rich in unsaturated fat, it’s considered to be a heart-friendly oil. It contains plenty of omega 6 fatty acids which is helpful in preventing various heart diseases. Just like olive oil, sesame oil can be applied topically on skin and hair. It is beneficial to treat scars and acne. It also has moisturising properties and can be used on hair and scalp.

5. Flaxseed oil: If you are a vegetarian, adding flaxseed oil could be beneficial for you. This oil contains omega-3 fatty acids in abundance. If you are not a fish eater, then flaxseed oil may just serve the purpose. You can’t cook with this oil as it is sensitive to heat and oxidizes quickly, but you can use it over salads or over dips like hummus. Tip – Always buy flaxseed oil in smaller quantity and store it in dark place.

6. Grass-fed Ghee: Ghee or clarified butter has rich conjugated linoleic acid and medium chain fatty acids (MCTs) that inhibit storage of fat in the body.

7. Grass-fed Butter: Margarine has been wrongly marketed as a healthier alternative to butter which they say is high in fat content and not good for the heart. However, butter with its high conjugated linoleic acid, boots fat loss.

Bonus Tip: Switch to a Cooking Oil Spray because when you use oil in a spray form, you can cut down excess calories that pile up when you are pouring it from a bottle. Cooking oil adds a lot of calories to the body and it would be prudent to cut down on cooking oil, even if it’s olive oil or coconut oil. That’s why Rati Beauty diet recipes use minimal oil to make tasty dishes.

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Women do put in extra effort to follow elaborate skincare and haircare routines to get glowing skin and beautiful hair, but tend to ignore the delicate part of our body that needs extra care to prevent them from feeling dry and flaky. Our lips do not have any oil glands on them and that’s why they tend to become dry, chapped, and dehydrated, no matter what the season. Although a good lip balm can help to a certain degree, following a good lip care routine will make your lips soft and supple. Check out 9 effortless tips for softer lips.

1. Use a soft toothbrush to gently exfoliate the dry and flaky skin on the lips. Make a homemade scrub using honey and sugar and apply this scrub with the soft-bristled toothbrush. Do this once or twice a week for soft lips.

2. Now that summers are arriving, make yourself this DIY All-Natural Cool Mint Scrub for Soft Lips in Summer.

3. Massage your lips with almond oil before hitting the bed and wake up with smooth lips.

4. Here’s a routine that anyone could follow for   Soft Pink Pigment-Free Lips.

5. Gently massage a few drops of vitamin E oil on your lips every day.

6. Condition your lips by mixing together a few drops of coconut oil an honey together. You can keep this pack as an overnight lip mask to deeply condition the lips.

7. Look for lip balms with beeswax and vitamin E as main ingredients.

8. If you love applying lipsticks, pick hydrating and moisturizing lipsticks over matte ones.

9. Always use a lip balm or product with SPF, just as you would apply sunscreen for your face.

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People often wonder what works best for losing weight – dieting or exercise? If you ask any person who has lost a considerable amount of weight about what actually worked for them – they would unanimously give the credit to following a good diet. Weight loss is based on this one important rule – 80% diet and 20% exercise, and to look fit, lean, and healthy, both dieting and exercise are important. To lose weight successfully, a diet that promotes healthy eating like Rati Beauty diet works the best. Weight loss would only materialize by maintaining a calorie deficit – taking in fewer calories than one can burn per day and burning the extra calories by working out.  A combination of healthy diet along with regular physical activity will bring about sustainable weight loss and also help trim the waistline and tone the body. It’s also essential to eat the right kind of food before and after working out because after an intense workout session, the body tries to rebuild glycogen stores and repair muscles. A post-workout meal with the right kind of nutrients would help to repair and build muscles, and also make recovery easy – so that you can end up with a fit and toned body. It is essential we take our post workout meal within 60 minutes of exercising which is when the body benefits the most out of it. Wondering, what kind of food can fuel up your post-workout routine? Here’s a list of best things that you can eat right after a workout.

1. Carrots in Hummus: Carrot is rich in vitamin A and other nutrients and hummus is all protein – your body will absolutely love this dose of nutrients.

2. Peanut Butter and Brown Bread: Give your tastebuds a yummy treat by spreading out a spoonful of peanut butter slices of brown bread – so you can get carbs and protein in one single meal.

3. Scrambled Eggs with Veggies: Combining veggies with scrambled eggs is a good way to feel fuller for longer and avoid overeating and unhealthy snacking as well.

4. Protein Smoothie: Make good use of that protein powder by adding it to your fruit smoothie.

5. Banana: Packed with potassium, bananas help with nerve and muscle function. A medium-sized banana with rolled oats makes a good post-workout meal.

6. Greek yogurt: This type of yogurt has got double the protein of regular yogurt, half the carbs too. ADd a few nuts to get that crunchy factor. But make sure you are consuming only the non-flavoured variety to avoid added sugar.

7. Oatmeal with Nuts: Oatmeal has high fiber and protein content and topping them with fruits and nuts helps to take the nutrient content of the meal to another level.

8. Dry Fruits and Nuts: Dry fruits are easy to carry and are the quickest snack after your workout, giving your carbs and protein. Keep them in a small box in a gym bag, but remember to have only a handful.

9. Grilled Chicken: Grilled chicken is a great choice post workout when the body is in recovery mode and needs protein to build muscles. This nutrient-dense meal is rich in lean protein with carbs, this will be filling as well as nutritive after the workout. Try tossing mixed veggies with your stir fry.

10. Sweet Potatoes: Sweet potatoes restore the glycogen level faster which get depleted after a workout. Sweet potatoes are just right to restore those, since these are packed with complex carbs. These make for an ideal choice, have them boiled but avoid the sugared syrup Indian style version.

11. Salmon: Salmon is rich in protein and omega-3, you can add some mashed potatoes to the meal too. You could try tuna if salmon is not available.

12. Egg whites: The protein in egg is the most readily utilizable protein for our body. This protein is best for our body growth.Try adding some spinach to your egg white for a power packed combo.

Last but not the least, keep yourself hydrated at all times, even during the workout session to regulate body temperature, to avoid dehydration, and to avoid muscle fatigue.

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If you are trying to lose weight or struggling to maintain the current weight, keeping the metabolism robust should be high on the list of your priorities. Metabolism should be robust at all times because it is the process or chemical reaction in the body which converts calories (through the food you consume) into energy form. This energy is required to sustain all body functions, including growth and repair of cells, to run blood circulation, and to even perform something as basic as breathing. People who resort to crash dieting to lose weight realize that weight loss becomes stagnant after a certain point of time and that happens due to slow metabolism; where the extreme calorie restriction triggers an energy-conversation mode in the body, lowering the rate at which calories are torched. This slowing down of metabolism is to preserve energy and minimize use of fat reserves. If you are worried about a slumped-up metabolism, here’s how to lose weight without slowing down metabolism.

1. Start on a Nutrient-Dense Weight Loss Diet: Although cutting calories is one of the most effective ways to melt away extra fat, eating too few calories can cause metabolism to slow down. The solution lies in choosing a weight loss diet which is nutrient dense and is not based on severe restriction of calories – which promotes healthy eating – all while keeping you in calorie deficit – and all of this is possible with the Rati Beauty diet. Download the Rati Beauty app for more details.
2. Preserve Muscle While Burning Fat: When trying to lose weight, your main strategy should be to get the body to burn more fat instead of muscle in order to get a lean and well-toned look. Fad diets tend to target both muscle and fat, and when you start to lose muscle, metabolism dips and fewer calories are burnt, making weight loss journey a struggle. For every half kg of muscle, the body burns 50 calories in a single day and if you have 5 kg of muscles, it would add up to 500 calories burnt without any effort. So, more the muscles, more effectively the body torches up calories, and lose extra weight in the process. Want to know how to preserve muscle while losing weight – read about “6 ways you can preserve muscles and burn fat at the same time.”
3. Boost Levels of Leptin Hormone: With weight loss, body fat percentage also decreases with fat cells shrinking in size. When fat cells start to shrink, leptin (which is also called as the satiety hormone) drops. Leptin is a hormone which regulates appetite and increases metabolic rate, and when leptin levels fall, metabolism also dips and level of ghrelin (also called the hunger hormone) rises. Eating foods rich in antioxidants (pomegranate, green tea, avocado, green leafy vegetables, turmeric, blueberries, etc.)  including healthy fats (avocado, olive oil), avoiding sugar, can all improve levels of leptin hormone in the body. Additionally, read how you can boost leptin hormone in this post.
4. Coffee: The caffeine content in coffee has been proven to increase metabolic rate and also boost the release of fats from cells, but do make sure to skip sugar and creamer to get maximum benefits out of your cup of coffee.
5. Eat a Cheat Meal once a Week: Cheat meal is an important factor in weight loss because when you cut calories by a great degree to lose weight, the body tends to lower down metabolism to hold on to fat storage more to conserve energy. Over a period of time, you would hit a weight loss plateau where the body slows down its metabolism to preserve fat. To avoid this situation, indulge in a cheat meal once a week to reset a sluggish metabolism and trick the body into believing that food is available and it’s okay to continue burning fat.
6. Exercise Consistently: Regular exercise not only burns fat, it is an awesome metabolism booster. Also, with exercise and building of lean muscle tissue, you can increase your resting metabolic rate.
7. Eat Protein With Each Meal: This nutrient not only helps build and repair tissues in the body, it also boosts metabolism to a great degree. Quinoa, eggs, cottage cheese, chicken, beans, legumes, soy, and even green peas are amazing sources of protein that you can include in your daily diet. Additionally, here are “17 Cheapest Protein Sources at the Grocery Store.”
8. Sip on Green Tea: Green tea is rich in antioxidants (polyphenols), catechin (epigallocatechin gallate), flavonoids, etc. which have numerous health benefits, not to mention, a cup of green tea has immense metabolism-boosting properties, aiding in weight loss. Also read: “10 Ways to Maximize Benefits of Green Tea for Weight Loss.”
9. Indulge in Spicy Food: Cayenne pepper, capsicum, jalapeno, and other chilli peppers have a compound called “capsaicin,” that boosts metabolism by increasing the core temperature of the body. So, do say yes to tabasco sauce for the sake of your metabolism!
10. Say Yes to Dark Chocolate: Don’t be surprised if we told you that dark chocolate is good for weight loss – the monounsaturated fat content in dark chocolate has been found to improve metabolism and boost the rate at which calories are burnt. But dark chocolate with percentage of cacao higher than 70% have been found to be effective, so make sure you are nibbling on dark chocolate with high cacao level.

Last but not the least, get your 7 hours of beauty sleep to wake up with a strong metabolism.

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Only a few people realize that poor nutrition is also a major reason behind weight gain. Filling meal plates with cheap an empty calories (via fast/junk food) can make a person deficient in nutrients that are essential not only to live a healthy life, but also to lose weight because they boost metabolism and are needed to metabolize fat. As we have mentioned above, until a few years ago, overeating and lack of physical activity were considered as the main reasons behind obesity. It’s not right to fix hunger with empty calories when you are trying to lose weight. While slashing calories, you have to absolutely make sure that you are cutting out empty calories and make room for nutrient-dense foods. Junk/fast food is high in sodium, sugar, transfat, and pack loads of calories which would be hard to burn at the end of the day. Switch to clean and healthy eating, follow the Rati Beauty diet, and add these nutrients to your diet to see effective results.

1. Protein: 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, reduces your appetite thereby also reducing the hunger hormone. In this post, you would find a list of “17 Cheapest Protein Sources at the Grocery Store.”

2. Copper: This mineral is essential in fat metabolism. Copper helps to absorb iron, develop connective tissue and support the immune system. It is also essential for breaking down fat cells so that they can be used for energy. More fat molecules are broken down with adequate copper in the body.

3. Vitamin D: Vitamin D is a fat-soluble vitamin which is found in two variants – vitamin D2 and D3. Vitamin D2 comes from plant sources such as yeast and fungi whereas vitamin D3 is available from animal sources and our body makes vitamin D3 with the help of sunlight. It promotes healthy bones and teeth. Boosts immune system, fights infection, is important for skeletal development. Additionally, it boosts metabolism, prevents production of fat cells and helps repair cells and muscles – all adding up to lose weight.

4. B Vitamins: The B group of vitamins are essential to run the metabolic processes in the body smoothly and helps break down carbohydrates apart from boosting metabolism.

5. Iodine: Iodine is an absolutely essential mineral whose deficiency can impair thyroid function and hamper metabolism. Make it a point to switch to iodine-rich salt to bring the metabolism back on track.

6. Chromium: Chromium is a trace mineral that has not gotten its due importance in weight loss and health circles yet. Unknown to many, this trace element in its trivalent form is needed by the human body in micro amounts to run various important bodily functions and therefore chromium deficiency can impair a lot of functions including the inability to lose weight. We already know that insulin resistance is a major roadblock that can hamper weight loss and when the diet lacks the required chromium, it predisposes a person to develop insulin resistance. Read how “How Chromium Rich Food Helps with Weight Loss.”

7. Iron: Iron helps in burning fat in your body as it helps in carrying oxygen. Iron can be found in green leafy vegetables like spinach. Other sources are meat, shell fish, etc. Consuming vitamin C helps in absorption of iron in the body. This is the reason why doctors advice to take iron tablets with a glass full of orange juice.

8. Vitamin C: Adding vitamin C to your diet helps in increasing your metabolism. Strawberries, broccoli, tomatoes, oranges are all good sources of vitamin C. Try introducing a glass of orange and gooseberry juice daily in your diet or may be a salad as a starter for your lunch and dinner.

9. Calcium: There are a whole lot of things that calcium can do and one of those things will get you mighty interested – calcium can help burn fat and that too belly fat!

10. Manganese: Manganese is a trace mineral that contributes to several bodily functions, including metabolism. Make sure you have enough manganese in your daily diet.

Being on a calorie-deficit diet, exercising regularly, having sound sleep and stress management will help you to get rid of extra flab in the body.

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It’s quite natural to get frustrated when weight loss is not happening at a faster pace and it’s leaving you demotivated. There’s a huge misconception that to lose weight rapidly, you need to exercise every single day – not needed! Rest days are equally important to give the body enough rest and burn fat efficiently. Without proper rest and recovery, losing weight can be an uphill battle. Similarly, chronic stress and sleep deprivation can also stall weight loss. Just like these factors, there are some valuable tips that can actually get you fast results if you want to desperately lose extra pounds. Read all about them here.

1. Please Don’t Starve to Lose Weight: Your body needs calories to function normally. Starving yourself to lose weight can have adverse effects on your health, body, skin and hair. It can make metabolism sluggish and burning of fat extremely slow. Also when you get too hungry, there are high chances that you would resort to binge eating from the fridge and will be unknowingly piling up calories and fat.  Also, an ideal weight loss diet should be sustainable, something that you enjoy being on – Rati Beauty diet is one such weight loss program you should absolutely check out.

2. Don’t stand on the Weighing Scale Too Often: Are you a type of a person who stands on the weighing scale every day? Just like how weighing scale motivate you to work harder, getting obsessed with the numbers on the weighing scale can be counterproductive. Your weight can fluctuate up to 3 kg in a single day and what you eat, drink, number of hours you slept, and even the exercise you performed can cause the fluctuation. Ideally, weigh yourself once a week and please look for these “18 Non-Scale Victories that Prove you Are Losing Weight.”

3. Your Body Doesn’t Like to Lose Weight: It’s a fact that our bodies absolutely hate shedding those extra layers of fat. As much as you want to slim down, your body will resist and do everything possible to fight your efforts at losing weight loss. We have been wired in such a way through the evolutionary process that we have certain genes that encourage extra calories to be stored as fat to increase chances of survival. Have you noticed how it’s difficult to shed extra weight after losing the initial 5 or 10 kg, and that’s because the body adjusts various parameters so that there’s less energy expenditure and adapts to surviving on fewer calories by becoming energy efficient. However, it’s possible to trick the body to burn more fat when it stubbornly holds on to its fat reserves – read all about them here.

4. Pick Healthy Snacks Instead of Processed Food: Stock your fridge with healthy snack options to fight hunger pangs in the evening. Some healthy snack options include- peanut butter with multi grain bread, protein bar, dried nuts, banana, apples, oranges, avocado, fruit smoothie, green tea, oats cookies (sugar free), boiled eggs, roasted peanuts, coffee with skimmed milk etc. there are so many healthy options, eat yourself out!

5. Avoid Added Sugar in Products: From health drinks to cereals, to even protein bars, added sugar is everywhere! Excess sugar can cause hormonal changes, raise inflammation, cause insulin resistance, type 2 diabetes, and obesity. If there is an excess amount of sugar in your blood, your body will convert excess sugar into glycogen or fat. Sugar is high in calories with zero nutritional benefit. These calories are called “empty calories” because they hardly provide any nourishment in terms of vitamins or minerals to the cells. Refined sugar is added with various names such as sucrose, disaccharide, glucose, and fructose in jams, coals, aerated beverages, muffins, biscuits, cookies, bread, cakes, etc. The biggest issue is when the body converts the excess sugar into fat and stores around the belly, under the skin, and around the organs. This is exactly what leads to weight gain and that’s where the importance of cutting down sugar comes into play if you want to seriously lose weight.

6. Say not to Soft Drinks and Aerated Beverages: Love your flavoured beer? Drinking is a big no-no when it comes to weight loss. Alcoholic beverages and aerated drinks have too many empty calories in them and they will not help you lose weight, in fact you will quickly gain weight if you consume such drinks.

7. Change your workout routine frequently: Still following your old workout regime? Push yourself out of your comfort zone. Explore zumba, brisk walking, HIIT (high intensity workout), weight training, and boxing. Try something new every few days to keep your metabolism high. When you are following the same workout routine over and over again, the body adapts to those movements and over a period of time, they are no longer effective as they were before, and you will burn fewer calories. Switch your exercise routine and bring variation in workouts to burn calories and to increase your strength.

8. Stick to Healthy Choices: The longer you follow your diet, the easier it will be for you to fall in love with healthy food. Ultimately the results will motivate you to keep going. Ban yourself from eating sugar, junk food and refined carbs to see quicker results.

9. Surround yourself with Like-Minded people: Simply surround yourself with people that have similar goals. If you have a gym partner, you will enjoy your time at gym and would avoid skipping days. Also, like-minded friends would keep you motivated with healthy meals.

10. Chronic Inflammation Can Make Losing Weight a Struggle: When someone leads an extremely stressful life, eats processed food, sleeps only for a short period of time, a protein called as C-reactive protein (which is an inflammatory marker present in the blood), shoots up, making the pH of the blood acidic. Metabolic changes and hormonal factors raise CRP levels and push the body into inflammation status. One of the major contributors to inflammation in the body is your diet, the food you consume. Sleep deprivation, high stress, lack of physical activity, etc. can raise inflammation. Other lesser known agents can cause chronic inflammation – pesticides, pollution, phthalates, free radicals, smoking, vitamin D deficiency, vitamin B6 and B12 deficiency, etc. All of these factors post the dieting phase can increase inflammation which can directly impair the secretion of leptin which leads people who have lost weight to eat more food and gain weight back.

Hope these would help you achieve faster results, and do let us know which tip you think is the most effective.

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Weight loss is all about healthy eating, in the right amount, and also regular exercise, but even when you are working hard, certain factors can act as diet saboteurs and derail your efforts to get lean and fit – it can be anything from your own attitude to having a sweet tooth. If you desperately want to lose extra weight and get healthier, start on a good weight loss program such as the Rati Beauty diet, do a bit of exercise, and steer clear of these most common diet saboteurs which/who make losing weight and getting fit extremely difficult for you.

1. Food Pushers: Food pushers are all around us – in the family, in the office, in our close friend circle! These food pushers tempt you to get off the diet plan, eat more food, overeat, and encourage you to eat unhealthy food that’s not part of your diet. These “food pushers,” can knowingly or unknowingly hamper your weight loss plan, by encouraging you to eat more food. “Food pushers” can stand between you and your goal weight and it becomes extremely difficult to say “no” to such people, especially when they are family, friends, and relatives. But if you want to lose weight at any cost, you have to practice saying “no” and find polite ways to do so. Read about “7 Polite Ways to Say No To Food Pushers” in this post.
2. Tweaking the Diet on your Own: When you start on a weight loss diet, make sure you stick to the meal plans. Tweaking the diet and making dramatic changes on your own may not get you the desired results. Check out the amazing meal plans on the Rati Beauty app for more details.
3. Hyperpalatable Foods: Is it even possible to stop at just one bag of potato chips? The smell, the flavour, the taste – it’s one thing which most of us can get addicted to – yes, that’s right, certain foods are processed in such a way that they can make you addicted to them! These foods are called “hyperpalatable” and have ingredients like sugar, sodium, unhealthy fat, and certain synthetic ingredients that enhance their taste, triggering the reward center of the brain and release of “feel-good chemicals” that can put us in a constant state of craving, wanting to have more of such food. Also, since these foods are easily digested, they cause sharp rise in insulin and the subsequent dip causes imbalance in blood sugar levels, leaving one hungry within a short span of time. The problems with such foods is that they are high in calories, have unhealthy fat, sugar, and salt – leading to weight gain. Identify and avoid foods that are unhealthy and addictive in nature.

4. Sleep Deprivation: Lack of sleep elevates the level of hormones such as insulin, cortisol, and ghrelin (hunger hormone) that actually encourage the body to store fat instead of burning fat, throwing water over your efforts. Break this habit by going to bed earlier and getting at least 7 hours of sleep each night because with lack of rest and proper sleep, the body lowers metabolism and its ability to burn more calories. Also, stress hormone and hunger hormone rise leading to cravings for unhealthy food. Keep away all gadgets one hour before hitting the bed because it interferes with circadian rhythm, disrupts the quality of sleep.

5. Not Practicing Portion Control: We tend to underestimate the amount of calories in food when we resort to eyeballing the quantity. It would be prudent to weigh and measure the food as mentioned on the diet plan. Because without measuring, you may be consuming a lot more calories.
6. Endocrine Disruptors: Plastic items, food wraps, and even house dust act as obesogens, disrupting normal functioning of fat-burning hormones, and also lowering metabolism, making it a bit difficult to drop extra pounds. Read about “9 Ways To Avoid Hormone-Disrupting Chemicals That Lead to Obesity.”
7. Toxins in the Environment: Exposure to air pollutants, heavy metals, pesticides, antibiotics, medications, can enter the body, release toxins, affect the gut, lower the metabolism, and actually sabotage your weight loss efforts.
8. Addiction to Junk Foods: It’s a fact that junk food not only adds unhealthy and high-calorie ingredients, they also add pleasurable ingredients such as sugar, salt, and transfat that activate pleasure center of the brain, leading to a sort of an addiction, where one tends to crave for such food again and again. Additionally, junk and processed food dull out tastebuds and as a result, you no longer enjoy healthy food. Junk food is unhealthy, rich in calories, and lacks nutritional value, and that’s why it’s important to break junk food addiction.
9. Letting Guards Down During Weekends: It isn’t hard to undo a week of careful eating with just a few indulgences over the weekend. Your weight isn’t going to budge if you binge eat during the weekends and turn the cheat meal into a cheat day or worse, into a cheat weekend. Do practice mindful eating during weekends and keep a tabs on calorie intake even while socializing or getting together with friends. Most importantly, keep “cheat meal” as a single time indulgence, avoid stretching it into a two-day affair.
10. Rewarding Exercise with Food: Sometimes we tend to overestimate the number of calories burnt during exercise and reward ourselves with unhealthy snacks. To counter this, keep a food diary and also a log of amount of calories burnt during workout.
11. All or Nothing Attitude: Taking a bite off a slice of pizza or eating a doughnut is not a “go ahead” to eat unhealthy snacks for the rest of the day. Likewise, if you have not been able to exercise for a few days, do not become a couch potato. “All or nothing attitude: can sabotage the weight loss plan really badly. So, consider every meal as a new opportunity to lose weight and be active for the most part of the day, and also avoid the “all or nothing attitude” at all cost.
12. Being Impatient with Dieting: Just like you didn’t gain weight overnight, you wouldn’t lose all the excess fat in a single day. Patience is the key here because weight loss is a process that will take time to show results. Calling it quits just within a few days of starting a diet will not bring you any results at all, so do give your diet enough time to show its magic.

Steer clear of these diet saboteurs and lose weight like a boss!

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It’s no more a hidden secret models on magazine spreads and pictures are give glossy and porcelain skin through photoshop and their images go through heavy processing. Also, layers of makeup also helps a great deal. It is good to aspire to look like them and admire how flawless their skin looks, but do remember have a team of highly professional experts behind their seemingly unattainable impeccability. Some models might be blessed with perfect skin or have lustrous locks which we can’t stop drooling over, but they do have their fare share of frizzy and bad hair days, parched skin issues, dark circles or under-eye bags, freckles, spots and a hoard of other concerns which we all suffer from. Models have to take extra care of their skin and hair because they do back-to-back shows and shoots, apply layers of makeup, and barely manage to catch up on their beauty sleep. In the process of looking fabulous, they end up battering their skin and hair. Having said that, taking care of hair and skin is part of their job, and they do invest time and effort to look super good! Taking inspiration from them, there are innumerable ways to look model-icious as each model as well as beauty professional will swear by these tips we list down below. So on that note, let’s find out skincare secrets every model knows about!

1. Most models swear by the effectiveness of honey in soothing, moisturizing, and making their skin radiant. They claim raw honey soothes skin after a long day under harsh light and layers of makeup. Mixing honey with sugar and lemon juice makes a good homemade peel for the lips as well. Some models also mix in a little bit of olive oil with honey just before shower to moisturize skin deeply.

2. To dry out pimples faster, they look for zinc content in ointments. Check this amazing lacto calamine face mask to dry out pimples faster.
3. They swear by face masks made by combining banana, avocado, egg yolk, powdered oats, milk, apple, and lemon, in different combinations. Here’s such an avocado mask.
4. To treat sunburn, mix yogurt with honey, keep for 20 minutes, and rinse off.

5. They eat healthy, never compromise on clean eating – also they include a lot of seasonal fruits and vegetables in their diet.

6. Almost all of them swear by yoga, to relieve stress, improve blood circulation, and to get a well-look toned.

7. They workout regularly to stay lean and fit.

8. Some of them say mixing carrot juice, olive oil, lemon, and honey together – it’s a perfect anti-ageing mask.

9. They always keep their skin moisturized, use gentle cleansers only.

10. They go to bed after making sure there’s no speck of makeup left on the face, most of them double cleanse. Here’s the complete method to double cleanse your skin.

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When trying to lose weight, your main strategy should be to get the body to burn more fat instead of muscle in order to get a lean and well-toned look. Otherwise, fad diets that are based on food deprivation burn up muscle instead of fat and make you look famished. Also, when you start losing muscle, metabolism dips and fewer calories are burnt, making weight loss journey a struggle from there. When the numbers on the weighing scale are going down, make a wish that it’s all fat and you are not losing any muscle because muscles help burn more calories and keep metabolism robust! For every half kg of muscle, the body burns 50 calories in a single day and if you have 5 kg of muscles, it would add up to 500 calories burnt without any effort. So, more the muscles, more effectively the body torches up calories, and lose extra weight in the process. Considering the importance of the connection between weight loss and muscles, read about 6 ways you can preserve muscles and burn fat at the same time.

What’s the Link Between Metabolism, Muscle, and Weight Loss?

Metabolism is the process through which the body torches up calories to release energy.  And experts say more the muscles, higher the metabolism because muscles use up a lot of calories (even at rest). As we had mentioned above, when we lose muscle, metabolism dips down, and melting away extra pounds becomes quite difficult. So, when you are trying to improve metabolism and trying to get lean, make a conscious effort to build more muscle and preserve the existing ones.

6 Ways To Preserve Muscle While Losing Fat:

1. Don’t Starve To Lose Weight: Getting into a calorie deficit is imperative to lose weight, but not by crash dieting or starving through the day. When there’s very low amount of calories, the body starts to source energy from muscles – as a result, you would lose more muscle and preserve fat instead. It is important to be on a weight loss diet that is nutrient dense and includes protein, healthy fats, and carbs in correct proportions, all while maintaining calorie deficit. Rati Beauty diet is one such diet which helps you to lose inches as well as overall weight, all while preserving muscle mass.
2. Exercise Regularly: Dieting does help to slim down, but if you want to build muscle and burn fat, you need to exercise on a consistent basis – especially strength training and lifting weights. When you try to weight without exercise, you may lose both muscle and fat.
3. Amp up Protein: We need protein to repair, build, and maintain muscles when trying to lose weight. Protein improves metabolism and prevents overeating as well. There’s a misconception that eggs chicken are not the only sources of protein, here’s a list of “25 Vegetarian Metabolism Boosting Foods For Weight Loss.”
4. Get Healthy Fats in your Diet: Don’t be scared to include healthy fats in your diet because they are needed to improve metabolism, boost immunity, necessary to produce certain hormones, and for absorption of fat-soluble vitamins like vitamin A and D that help with the muscle building process. Healthy fats also fight inflammation in the body – hence pick the right kind of fat by including rich omega-3 fatty acid sources like fish oil, coconut and olive oil, avocados, eggs, peanut butter, etc. in your daily diet.
5. Make Sure you are Getting Rest Days: It’s a good idea to exercise regularly, but working out every single day of the week will prove counterproductive since it causes breakdown of protein in muscles. Experts say working out just 4 to 5 days in a week is enough to get lean.
6. Get Enough Sleep: If you are trading sleep time to watch Netflix, your body will hold onto body fat and burn muscle instead. Human growth hormone, which helps to build muscle and burn fat, peaks at night, when you are sound asleep – compromising on sleep can hamper both muscle repair and muscle growth. Sleep for 7 hours or more to melt fat, look lean and fit.

These were some of the tips that you can employ right now to successfully lose weight and look fit.

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The post How To Preserve Muscle While Losing Fat appeared first on Makeupandbeauty.com.

We hear a lot of celebs saying they exercise so that they can eat more food! And they can eat whatever they want because they can burn it off in the gym next day. These statements are extremely misleading and should be put in the category of “myths” because it’s not possible to outrun a bad diet and all that effort and sweat that you put in the gym will be of no use if you don’t eat healthy and practice portion control when you are trying to lose weight. In this post, we list down 12 common fat burning myths that need to be busted right now.

1. Myth – Frozen Veggies are Less Nutritious:

Fact: Frozen vegetables do not lack nutrients and there is no considerable difference between the fresh and frozen varieties, research says. Freezing vegetables is a natural preservation method and these veggies were probably picked up at their peak freshness and then frozen, and they still retain all the nutrients.  Just make sure to choose those frozen veggies which are free from added sugar and preservatives, otherwise there is no need to avoid frozen veggies when trying to lose weight.

2. Myth – Skipping Meals will Help you Burn Fat Faster:

Fact: When you slash calories by a great deal, the body is forced to into a “famine mode,” where it lowers metabolism and it holds on to stored fat more dearly – it’s all part of the survival strategy. Also, more often than not, those who skip major meals throughout the day make up for those lost calories by eating larger meals during evening and night-time, leading to overeating and bingeing. Skipping meals also tend to increase cravings for foods high in fat and sugar, which will eventually lead to weight gain. Eat the right kind of food to burn fat, and you can find such meal plans on the Rati Beauty diet. Download the Rati Beauty app for more details.

3. Myth: All Carbohydrates are Bad for Weight Loss:

Fact: Not all carbs are bad – there are refined carbs but there’s also complex carbs that supply a great deal of nutrients and should not be avoided. You can go low carb, give up refined and processed carbs like white bread, chocolates, candies, pretzels, refined flour, junk and fast food. Consume more of whole grains, beans and brown rice.

4. Myth: Avoid Eggs Because They Have Bad Cholesterol That Make Fat Burning Difficult:

FACT – There’s good fat content in eggs, but it’s all healthy fats.  Apart from healthy fats, the egg yolk also has fat-soluble nutrients like vitamins A, D, and E, and even antioxidants like lutein and zeaxanthin. Never believe those who say avoid eggs to lose weight due to the cholesterol factor.

5. Myth: Workout in the Morning To Burn Fat Faster:

FACT – Most of them say that you should workout in the morning to burn fat faster, but that’s not true, squeezing out time to workout at anytime during the day is good. Workout timings to do not matter, what is more important is that you workout regularly and consistently.

6. Myth – Obesity runs in your family, so you may not lose weight:

FACT – Genes only have a small part to play in being overweight – weight loss depends mainly on your workout and diet. While genes do have a say in obesity, an individual can totally overturn its affect by following a healthy diet, working out regularly, and making positive lifestyle changes.

7. Myth: Going Gluten-Free Will Help you Lose Weight Faster:

FACT: Going gluten-free is not a good idea if you don’t have celiac disease or do not have gluten sensitivity. Gluten is a protein found that is commonly found in wheat, barley, and rye and some people develop an allergic reaction this protein, and doctors advice them to go on a gluten-free diet. However, if you are not sensitive to gluten, avoiding gluten in your daily diet will not help burn fat at a faster rate.

8. Myth: Sugar-Free Products are Better Alternatives to Refined Sugar:

FACT: There’s a huge misconception that sugar-free products help lose weight at a faster rate. On the contrary, artificial sweeteners go through extensive refining process and usually have fillers to reduce their intense sweetness. These sweeteners are extensively used in chocolates, candies, jams, jellies, dairy products, soft drinks, etc.. In fact, artificial sweeteners still manage to trigger insulin release and frequent insulin spikes lead up to insulin resistance which can put you into the “pre-diabetic” category.

9. Myth: Switch Completely to Fat-Free Products:
FACT:  You need healthy fats to burn fat. don’t pick everything that says “low fat,” because some of them may have loads of added sugar to make up for the bland taste when the fat content was ripped off. Eat small amounts of food with healthy fats, such as avocados, olives, or nuts instead of picking fat-free products.

10. Myth: 20 Minutes Warmup is Important Before Workout:
FACT – Warm up is very much important for your body but there is no need to earmark 20 minutes of warmup routine before every workout. You need to warm up to just prepare your body for the next level of intense exercise, and spending 5 to 10 minutes is considered just right.

11. Myth: You can eat whatever you want, and burn it all in the gym or with exercise.
FACT: As we had mentioned earlier, you can’t outrun a bad diet. You can burn just as many calories during workout, but you can slash a great deal of calories just by controlling your diet. Also, you might not be burning as many calories during exercise as you think.  So, give top priority to your diet.

12. Myth: You Can Eat Healthy Food without Counting Calories.
FACT: Excess of everything is bad, and the same age-old theory applies for “healthy food” as well. There’s no doubt that clean and healthy eating is the foundation of a good weight loss strategy, but the point is to remain within calorie deficit even with the healthiest of foods. No food is calorie free; there’s some amount of calories that come attached with healthy food as well, and without mindful eating, they can put you into calorie surplus and lead to weight gain instead. There’s a wrong notion that there’s no need to count calories with healthy food, but absolutely not, you need to practice portion control with every food that’s on your plate! Here are “14 healthy foods you are probably overeating” and might be the reason you are gaining weight.

Happy weight loss journey girls!

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