We all know belly fat is extremely hard to shed and is therefore called stubborn fat. Belly fat can be of two types – subcutaneous fat (layer beneath the skin) and visceral fat (around the muscles and around abdominal organs). Visceral fat is considered dangerous because it is linked to high risk of type 2 diabetes, cardiovascular diseases, and other life-threatening disorders. As we have mentioned above, even with strict dieting and intense exercise routines, belly bulge may refuse to budge, but certain foods work better than others in helping burn tummy fat. In this post, we list down 10 common foods can do the trick.

1. Dark Chocolate: People who want to lose weight are often asked to stay away from chocolates because they are high in calories and sugar, and it’s hard to keep your hands off chocolate, but we are here to tell you that you can lose weight by including chocolate in your diet – yes, dark chocolate! Various studies have found out that dark chocolate with at least 70% cocoa can actually help shed pounds in multiple ways – by boosting metabolism, fighting free radicals, controlling cravings, lowering inflammation, and above all, fights stress by stimulating the production of endorphins. Though not exactly low on calories, one ounce of dark chocolate with 60 percent or more of cacao has about 170 calories, it has many health benefits, including that on weight loss. So, the next time, you nibble into a bar of dark chocolate, do so without any guilt. Also read: “12 Ways Dark Chocolate can Help you Lose Weight.”

2. Apple: High in fiber, flavonoids, and pectin, an apple a day definitely helps in keeping belly fat away.

3. Avocados: This fruit is rich in healthy fats that promotes satiety, controls cravings, and helps burn overall fat. In fact, a few studies have shown that people who ate avocado regularly saw a significant reduction in belly fat.

4. Bananas: Banana is available in all the seasons and is a weight-loss friendly food because of the presence of fiber, mineral, and potassium, but many believe that bananas can increase weight gain, but the truth is opposite. Banana keeps you full for long and help you resist food cravings. Moreover, it boosts the metabolic rate, thereby helping in melting away belly fat. Also, the potassium in banana helps to limit the amount of belly swelling sodium in your body.

5. Yogurt: Yogurt encourages the growth of good bacteria in your gut that aids in digestion. Also, carbs and protein in yogurt help stabilize insulin, a hormone that is responsible to store calories as fat when its levels get too high, also targeting belly fat. So, include yogurt in your diet by adding it to your smoothies, salad dressing, etc.

6. Berries: Berries are rich in antioxidants and also known to help burn fat. Also, berries are rich in fiber and water which can help you feel fuller for longer. Blueberries regulate fat-burning and fat storage, thereby helping to reduce abdominal fat. Strawberries have fewer calories, loads of fiber that keeps you satiated for a long duration.

7. Cucumber: With its 95% content of water and fiber, cucumber can help in releasing toxins from the body and boosting metabolism. It is an extremely refreshing and low-calorie food as one full cucumber contains just 45 calories, and is used in detox drinks to target belly fat by experts.

8. Green Tea: Green tea is the most recommended beverages for weight loss. Green tea is packed with powerful antioxidants that boost metabolism which in turn increases weight loss and decreases belly fat. So, consume two to three cups of green tea every day to have a flat belly.

9. Almonds: Eating 3-5 almonds every day helps you in greater weight loss and higher fat metabolism as this tiny food is not only rich in skin-boosting vitamin E and protein, but the fiber in it will keep you satiated for longer duration and also keeps your digestive health in check.

10. Eggs: High in protein and healthy fats, they boost metabolism, helps build muscle, and target belly fat effectively.

Eating the right kind of food will help the body burn stored fat, and to lose belly fat and overall weight successfully, check out the diet plans on the Rati Beauty diet.

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While we tend to associate anything with “fat” written on it as a high-calorie food, there are certain other foods that contribute in a much more significant way in adding a lot of calories, most of them empty, i.e., devoid of any nutritional value, and that’s why they contribute to fat storage more than others. Particularly, those with added sugar not only have high amount of calories, they also raise inflammation, and make it extremely difficult to lose weight. Regular consumption of such foods will lead to weight gain and obesity over time, so it’s important to weed them out of your diet not only to avoid weight gain but to get healthy as well.

1. Margarine: Made with vegetable oils, it is extremely high in calories, and there’s a huge misconception that replacing butter with margarine is a healthy choice because it has low fat content, but the truth is that margarine is made from vegetable oils, salt, and emulsifiers that can raise inflammation in the body, and lead to belly fat. Stick to plain butter please.
2. Pizza: It’s one of the most popular junk food the world over. So, it’s better to reserve pizzas for your cheat days because it is made from refined flour, unhealthy fats, sodium – all of which promote weight gain. Also read: “12 Secrets for Eating Pizza Without Gaining Weight.”
3. Ice cream: It’s an easy guess why we are asking you to stay off ice cream and frozen desserts – it’s all about sugar and calories in them.
4. French Fries: If you are trying to get healthy and lose weight, avoid French fries, because the high fat content and empty calories do add up and make shedding of extra pounds difficult. A new study also reveals that industrially-produced French fries may have a compound called “acrylamide,” that can increase the risk of cancer.
5. Potato Chips: Potato chips are not okay, not even the baked ones because when potatoes are baked at extremely high temperatures, they release a compound called acrylamides, which as we have mentioned above, may cause cancer. Acrylamides are linked to abdominal obesity as well. Research has found that baked chips usually have three times more acrylamides than normally fried chips. So, even though potato chips are extremely delicious, an easy snacking option, and your best companion when you are bored – potato chips are extremely bad if you are trying to slim down from the middle.
6. Jam: Fruit jams are the most preferred spread on toasts and breads, but they have high sugar content that can spike insulin and lead to weight gain with regular use.
7. Fizzy Sweetened Beverages: Any kind of soda is bad for weight loss, diet soda has loads of artificial sweeteners, which are equally bad as refined sugar. Soft drinks are all about sugar and empty calories, and that’s why you have to cross them off.
8. Biscuits: They are made of everything refined – flour, sugar, and also have transfat – all of which increase belly fat and overall weight.
9. Junk Food: Burgers, doughnuts, and everything that you can buy off fast food joints have high amount of calories and refined carbs.
10. Processed Food: Most of them are made from refined flour and have unhealthy ingredients, not good for the weight gain or overall health.

Summing up, eating the right kind of food can actually lead to weight loss, and you can find meal plans that include such foods on the Rati Beauty diet plan.

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Whoever told you eating fats would make you fat, has got his/her facts absolutely wrong! Eliminating fats is an absolutely wrong strategy to follow while trying to lose wight and rarely works. In fact, there is growing evidence that consuming “fats” in the right amount can actually motor up the whole “fat burning” process inside the body. The problem is that when people cut out healthy fats from their diet, the scope to include sugar and refined foods increases. Healthy fats boost metabolism and our body needs them for the absorption of fat-soluble vitamins like A, D, E which are necessary in the fat-burning process. In fact, the meal plans on Rati Beauty diet include a variety of healthy fats that can help you drop weight. On the contrary, if you have to cut anything out, do cut out these things mentioned below.

How Eating Fat Makes you Slim?

1. Each molecule of fat provides 9 calories per gram, whereas protein and carbs provide 4 calories each, so fat can keep you full for longer, reduce cravings and frequent snacking. But fat can quickly increase the calorie count, so one has to be careful not to go overboard.
2. Fat does not cause insulin spikes and “insulin” is a hormone that also triggers fat storage. When there is too much insulin in the blood stream, there are more chances of it getting stored as fat. Healthy fats do not trigger the release of excess insulin, slowing down the process of fat storage.
3. Healthy fats boost metabolism instead of making it sluggish.
4. Fats also help balance out important hormones.
5. Healthy fats are absolutely necessary for the absorption of fat-soluble vitamins like A, D, E which are necessary in the fat-burning process. Also read: “10 Amazing Weight Loss Strategies That Actually Work.”
6. They stimulate lipolysis.
7. Reduces inflammation in the body (omega-3 fatty acids).
8. Healthy fats regulate hunger hormones.
9. Since the brain is made of 60% fat, lack of healthy fats can cause in malfunctioning of brain signals and may lead to stress, anxiety, and even depression.
10. Prevents leptin resistance. Leptin is the “satiety” hormone which tells the body to stop eating when necessary energy is achieved through food. But with the rise in insulin levels and lack of adequate healthy fat, insulin tends to interfere with leptin’s performance, and as a result, you tend to eat more calories than required.

6 Things That Can Lead To Weight Gain:

1. Transfat: Transfat is commonly found in fried food, packaged baked items, margarine, etc. 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 it, and make it more appetizing and suitable for frying. Also, transfat is an inexpensive way to add taste to the oil, but this process is extremely harmful to the human body due to the high proportion of LDL (bad cholesterol) which can cause havoc in the body and puts one at the risk of developing morbid diseases like type 2 diabetes, stroke, and heart disease. Research has shown that transfat not only leads to weight gain, it tends to mobilize fat from other areas of the body to the belly area!

2. Hyperpalatable Foods:  This category of food may 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. Potato chips, brownies, chocolates, pizza, burgers, ice cream, candies, French fries, soft drinks are a few examples of hyperpalatable foods.

3. Added Sugar: Too much sugar (not only from white sugar but also from processed food), not only causes imbalance in your blood sugar levels, increases the calorie count, it raises inflammation and leads to weight gain and obesity. Not to mention, they also heighten the risk of type 2 diabetes.

4. Refined Carbs: White bread, chips, pasta, junk food, sweets, candies all have refined carbs that raise blood sugar sharply and then your body pumps out extra insulin to bring down the blood sugar level. This sharp slump in blood sugar will make you hungry all over again. Also, all those empty calories from refined carbs, with the help of insulin, get converted to fat, and get stored in the body.

5. Combination of Fat, Sugar, Sodium From Processed Stuff: Food companies spend millions of cash trying to come up with the right combination of sugar, fat, sodium to manipulate our tastebuds. When such a clever combination is achieved, we crave for such food because we experience pleasure since they hit the reward center of brain and trigger release of happy hormones. In fact, a study done on rats showed that when they were fed food with all three ingredients (fat, sugar, salt) in a manipulative proportion, their pleasure receptors overpowered the body’s natural mechanism of satiety. This tweaking of flavours to make the food highly appealing to the tastebuds is called hitting the bliss point. So, a bliss point is achieved when the right combination of fat, salt, sugar have been mixed to excite the tastebuds and to suppress the body’s satiety signals.

6. Last but not the least, Low-Fat Foods: When fat content is ripped from food, it usually makes it bland and tasteless. To appeal to the tastebuds of consumers, companies add stuff like heaps of sugar, refined carbs, salt, emulsifiers, and thickeners which add high amount of calories to the body. Such a tendency defeats the whole purpose where one is actually going “low fat” to lose weight. Most food items that are marketed as “low fat” and “fat free” replace fat content with loads of carbs that when not used as energy, get stored as fat in the body, particularly, around the waist, resulting in belly fat. Therefore, excessive sugar and carbs are major contributors to obesity than healthy fats. Consciously eating a low-fat diet also means you are not providing the body with fat-soluble vitamins like A, D, E, and K. When there is a deficiency of vitamins, particularly D and minerals like calcium, losing weight becomes much more difficult.

Summing up, fats are not bad, just pick the right kind of fats and practice portion control with them as well and lose weight like a boss.

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Running on the road to get healthy, lose weight, and fit? Then take a pause and eliminate foods that act as roadblocks, like transfat, added sugar, refined and processed food. Most importantly, replace your cooking oil because it may have unhealthy and polysaturated fats, and raise inflammation in the body, that in turn triggers weight gain. If you have switched your food with greens and got rid of junk food, changing your cooking oil might also be your wisest decision. In this post, we will be listing out worst oils that are bad for your weight loss goals and waistline. So, ladies, take notice because it’s time to ditch these oils and switch to better alternatives.

But before that, here are different type of fats found in cooking oils:

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 not good for the human body as it tends to raise the 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, since they are highly unstable and when refined using a chemical process, they can raise inflammation in the body, triggering weight gain. This type of fat can be found in animal foods such as salmon, tuna, trout. nuts like walnuts, seeds like sunflower seeds, flax seeds, vegetable oils like soybean oil, safflower oil and corn oil.

Extra virgin Olive Oil, butter, ghee, coconut oil, avocado oil, are considered some of the best healthy oils.

Now, here’s the list of worst cooking oils:

1. Cottonseed oil: In its unrefined and pure form, it has a compound called gossypol which is toxic in nature, and in refined form, it has high amount of omega-6 fatty acids, and trace amounts of pesticides as well. Since it’s extremely cheap, it’s extensively used to make junk and processed food.

2. Soy Oil: There’s a huge misconception that soy oil is healthy, it’s not! Research done has shown that this oil can cause genetic changes, increase the risk for type 2 diabetes, and

3. Corn Oil: The high omega-6 fatty acid makes it a pro-inflammatory oil, that can lead to weight gain.

4. Canola Oil: It is believed that canola oil can aid in weight loss and makes it perfect for people who want to stay fit or for those who simply enjoy healthy food. Canola oil reduces the risk of heart-related and various other diseases. The best part is that it doesn’t really have any flavour which makes it even better to use it for Indian dishes, sautéing or even for baking. Canola oil has both omega-3 and omega-6 fatty acids, which makes it to the top on the list of healthy cooking oils. The oil is also rich in vitamins E and K which contributes to healthy-looking skin. According to studies, people who consume canola oil reduce belly fat compared to others using various other cooking oils, hope this is convincing!

5. Vanaspati: Hydrogenated cooking oil, it is a cheaper alternative to pure ghee. Vanaspati is made from chemically processing vegetable oil, and highly unhealthy for your heart and weight loss efforts.

6. Palm Oil: A lot of processed food is made with palm oil. It is high in saturated fats, increases risk for obesity and heart disease.

7. Vegetable oils: This is the worst oil cooking oil with high omega 6 fatty acids raising inflammation and even increasing the risk of heart disease and cancer.

Most importantly, if you are trying to lose weight and get, check out the Rati Beauty diet for the right meal plans that will help you slim down. All details are mentioned on the Rati Beauty app.

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It’s a constant struggle for people trying to melt away extra fat to navigate through aisles of supermarkets, consciously looking for healthy food that would help them slim down quickly, most of them look for food extremely low in calories, and ignore other factors, or should we say ingredients. Many companies push their products under the tag of “diet friendly” and “low calorie,” but the truth is far from reality. When your goal is to shed weight, it’s important to be extra careful about what goes into your mouth. The best way to lose weight is to eat right and be consistent with your diet plan, most importantly, follow a good plan like Rati Beauty diet, and avoid so-called “diet foods” that in fact make you gain weight. In this post, we are drawing the spotlight on foods that you think are weight-loss friendly, but beware, they can make prevent weight loss from happening.

1. Flavoured Coffee: The caffeine content in coffee boosts weight loss in a big way, improving metabolism, helping burn extra calories, but flavoured coffee has a lot of calories, also high in added sugar, which may lead to weight gain. Additionally, drinking close to the bedtime would interfere with sleep quality and as we all know, compromising on sleep can slow down metabolism and aid in build up of belly fat.

2. Artificial Sweeteners: Artificial sweeteners have this health halo around them, but “all’s not well” with synthetic sweeteners, especially when added to daily chai or coffee to sweeten things up. Artificial sweeteners do manage to spike insulin levels because our body cannot really differentiate between artificial sweeteners and real sugar. When insulin gets spiked, it sends the body into a fat-storage mode and all the extra calories would be stored into fat cells, leading to weight gain. Studies have found that certain artificial sweeteners can alter the gut flora, leading to imbalance, and a whole set of health issues including high blood sugar level, stress, and elevated hunger hormone levels, and weight gain. Instead of relying on artificial sweeteners, what would help you lose weight successfully are the meal plans on the Rati Beauty diet.

3. Canned Fruits: Pineapple, cherries, peaches, mangoes, prunes, grapefruits, lychees, mangosteen, – it’s a good way to enjoy these amazing fruits when they are not in season by buying a can of mixed fruit cocktail! Wait, here’s the issue – these canned fruits come soaked in sugar syrup – they can lead to weight gain! Some people do think canned fruits are healthy! But how can fruits that are soaked in sugary syrup with zero nutritional value be good for you? Not to mention, the high sugar content shoots up blood sugar, has loads of calories, raises inflammation, and can even impact gut health. Having canned fruits in sugar syrup is the easiest way to gain weight and build up belly fat. Even if you want to indulge in canned fruits, always make sure that these fruits are soaked in their natural juice or water.

4. Protein Bars: These bars which claim to be rich in protein are a favorite post-workout snack among gym goers, but chewing on these bars will put all your effort in the gym down the drain with high sugar content. Make your own protein bars at home with peanuts, sesame seeds, pumpkin seeds, and jaggery for sweetness.

5. Granola: This popular breakfast item has a good amount of sugar and other sweeteners with high calorie content. It’s better to switch to traditional Indian breakfast dishes that are full of nutrients, low in calories, and are filling at the same time. For example, idli, dosa, dhokla, poha, etc.

6. Smoothies: Smoothies maybe extremely nutritious, but they can be high in calories. For example – banana+peanut butter smoothie; no doubt it’s healthy but banana and peanut butter are high in calories. Since your aim is to lose weight, you can consume one banana or simply eat a handful of peanuts instead of adding milk and sugar to it. Another very common drink in the fitness world is protein shake – protein shakes are excellent way to add that extra dose of protein into the body but be careful before purchasing any protein powder. Read your labels well and do check calories per drink. The best protein powder to choose is ‘whey protein’ as it’s low in calories and highly nutritious. Tip: Avoid refined sugar and use stevia as an alternative to avoid adding extra calories to your drinks. Also read: “10 Tips for the Healthiest Smoothies.”

7. Low-fat Flavoured Greek Yogurt: Greek yogurt is rich in probiotics and help strengthen the gut, but make sure you are picking the “unflavored” ones because the other variants have loads of added sugar in them.

8. Fresh Fruit Juices: Most people add fresh juices of vegetables and fruits into their diets in order to improve health and lose some weight, but surprisingly, fruit juices are packed with sugar and calories, low in fiber, which can lead to weight gain. It is better to eat your fruits rather than juice them out. Bonus is that you get complete nutrition from your fruit as juicing drains the fiber in them. You can stick to non-starchy vegetables and fewer fruits to control your calories.

9. Most Breakfast Cereals: When you are changing your lifestyle to healthy, most people reach out for low-calorie cereal thinking and trusting that it would be a perfect healthy start to the day, but these breakfast cereals may have high sugar content. Some healthy breakfast options to swap packaged breakfast cereals are oats, dalia, poha, rice free idli, chia seed pudding, oats pancakes, homemade-granola etc.

10. Energy Drinks and Sports drink: Sports drinks always had a good reputation and are considered as a excellent choice for athletes or for people who perform intense workouts, but sports drinks are loaded with sugar and an average person doesn’t need so much sugar. It can spike your blood sugar levels and can make you gain weight. According to a survey, children who consumed sports drink regularly weighed more than children who don’t. I think I’ll just have a glass of water thank you!

11. Salad Dressings: Are you taking some effort and adding salads to your daily diet to shed some weight and yet there is no progress, may be now you’d know why. Surprisingly, many packaged dressings like mayonnaise, mustard, tomato ketchup, mint sauce are packed with sugars. It is estimated that one tablespoon of sauce has one teaspoon of sugar. Choosing regular dressing in moderation could be the best option.

12. Packaged Coconut Water: Coconut water is one of the healthiest beverages found naturally, abundant in vitamins, minerals and even antioxidants, but only when you get it directly from the coconut, not the packaged variety which comes in plastic bottles because BPA found in plastic is an obesogen that acts as an endocrine disruptor, and can lead to weight gain.

Hope you are well aware of your food and make healthier food choices, eat healthy stay lean!

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Some people feel that they have exhausted every weight loss option out there – right from high intensity exercises, to counting every single calorie, staying completely off guilt food, and not to forget, trying out every “single ingredient” potion that “quack nutritionists” hype up to the sky, an none of them helped you to look lean and fit? Wait, do not give up yet because there are some really amazing weight loss tips that are mostly overlooked. And these are not just “fat burning” tips, they help a great deal to improve overall health as well, so do try them out, and when you see results, you would wish you had known about them earlier.

1. Correct Nutritional Deficiencies By Following a Nutrient-Dense Diet: A lot of so-called weight loss programs concentrate on slashing calories as low as possible and do not mind compromising body’s nutritional needs in doing so. As a result, severe hair fall, low immunity, dehydration, damaged skin, low energy levels are common outcomes. If you have been crash dieting or following a fad diet which deprives you of proper food, then most probably nutritional deficiencies are stalling your progress. Research says vitamin D, calcium, copper, zinc, vitamin A, C, deficiencies can have great impact on weight management. Since not all calories are equal, you can eat the recommended calories but yet get only few nutrients. Our body needs nutrients to function, and you need to hear this – a lot of vitamins, minerals are needed to burn off extra calories! So, do not deprive or compromise on nutrients that the body needs through food, and if you are looking for a nutrient-dense weight loss diet, you need to check out Rati Beauty diet right now, where you can lose extra pounds and inches off the waist as well.

2. Try These 21 Tricks To Boost Metabolism: When someone’s metabolism is good, they would more calories, even at rest. If someone can eat all they want and still ward off any weight gain, their robust metabolism should be given all the credit. It’s important to keep metabolism high, in order to lose weight steadily, and these “21 Tricks to Boost your Metabolism.”

3. Say Yes To Healthy Fats: “Fats” have received a lot of flak over the years and have been labeled as a category of “food” that needs to be kicked out of the daily diet to get lean and to ward off heart disease. It’s unfortunate that most diet programs and so-called health experts bundle up “healthy fats” into the “bad fat” category and ask people to go low fat in order to lose weight. Healthy fat boosts metabolism instead of making it sluggish. Healthy fats are absolutely necessary for the absorption of fat-soluble vitamins like A, D, E which are necessary in the fat-burning process. Avocados, chia seeds, butter, ghee, coconut oil, olive oil, nuts, peanuts, almonds, whole eggs are good sources of healthy fats. Also check out the Rati Beauty diet to find out what kind of healthy fats can help you drop weight. Also read: “How Eating Fats Can Make you Thin.”

4. Avoid Refined Oil: When trying to lose weight, we tend to ignore one major factor, which is also considered as the root cause of many life-threatening diseases – chronic inflammation! When the body is always in a heightened state of inflammation, it becomes extremely difficult to drop excess weight. To lower inflammation, apart from exercising, lowering stress, sleeping well, you should also be avoiding dietary triggers that play a larger role in triggering an inflammatory response and follow the right dietary practices as well. Even with strict dieting and exercise, heightened level of inflammation can slow down the weight loss process. Cooking oils that are rich in omega-6 fatty acids have been found to increase inflammation by a great degree, particularly seed oils such as canola, cottonseed, soybean, safflower, even some refined oils. Switch to healthy cooking oils such as olive oil, coconut oil, avocado oil, etc. to lower inflammation and also to get healthy fats that boost the fat-burning process.

5. Strengthen the Gut: New studies have found strong links between gut bacteria and weight issues. If the gut health is robust, you can lose weight rather effortlessly. Including probiotics, consuming anti-inflammatory foods, fiber, healthy fats, eating a nutrient-dense diet, etc. can strengthen the gut.

6. Manage Stress: Losing weight can be a stressful process and when daily stressors bog you down, (personal, professional, psychosocial, physical, etc.), losing weight can prove to be an uphill battle. Studies have found a direct link between stress and weight gain, hence stress can become a bane in multiple ways – it can not only prevent weight loss, it can add extra pounds too. You can have literally stay away from food all day long, but if stress is on your mind, shedding extra fat layers can become quite difficult. Apart from lowering metabolism, stress hormone “cortisol” increases appetite, cravings, and also directs the body to store fat around the belly region. The ability to burn fat also flattens out with increase in anxiety and stress. Above normal level of the stress hormone “cortisol” can trigger emotional eating where you tend to lean towards sweet or salty foods to calm the nerves. When chronic stress is tackled, you can lose weight like a boss! Go for a run or walk, listen to music, read a book, chill out with friends, simply do anything that would help you relax.

7. Sleep for At Least 7 hours: Are you even having a good night’s sleep? Experts have found out a direct link between sleep deprivation and weight gain. When you compromise on the quality of sleep, losing weight becomes quite difficult with low metabolism, and out-of-whack appetite-regulating hormones (insulin, ghrelin, leptin, cortisol) can impact the fat-burning process in a negative way. So, sleep anywhere from 7 to 9 hours every single night.

With these 7 overlooked weight loss tips, losing weight will no more feel like a struggle.

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The biggest benefit of losing weight is not just limited to get slim enough to get into an old pair of jeans and to get out of the habit of hiding behind loose clothes. There are certain secret benefits of weight loss, with the condition that you earned it the right way, aka by eating healthy food, practicing portion control, by being on a good diet like Rati Beauty diet, and exercising consistently – there are multiple benefits associated, some of them easily overlooked. One immediate benefit is that people feel less hungry since they are now eating protein and fiber rich food that curbs appetite and overeating. Also, no more shopping for clothes in the XXL and XL sizes, awesome, right? But wait, here are 12 secret benefits of weight loss that go beyond slimming and getting lean.

1. Save Loads of Money: Now that all weight-related health issues have disappeared, expenditure on medicines would come down. Also, since you are eating less of processed and junk food, all that extra cash wasted on unhealthy food remains in your pocket.
2. Renewed Energy Level: When the extra weight is off, the body functions better, with more energy to do things. Since weight loss boosts oxygen efficiency, you are less likely to run out of breath climbing up a flight of stairs.
3. No More Snoring with Improved Quality of Sleep: Studies have revealed that losing a good amount of weight does indeed help with snoring and improves overall quality of sleep, so you wake up energized and ready to take on the whole world the next morning.
4. Boosts Confidence: Everyone who has shed extra weight would unanimously agree that they exude new-found confidence, feel much more better and upbeat about themselves.
5. Your Tastebuds Would Love Healthy Food Now: Experts say obesity and associated inflammation can actually kill tastebuds. Regular consumption of junk food dulls out the palate and that’s why healthy food usually tastes bland – when you have lost weight and eating less of junk food, the tastebuds would regain their love for healthy food – vegetables and fruits included. Also read: “How To Reprogram your Taste Buds to Like Healthy Food.”
6. Clear and Radiant Skin: Obesity increases inflammation in the body and can trigger acne and breakouts – when inflammation lowers, acne and other skin-related issues clear up as a result.
7. Better Lab Profile: Lipid profile, cholesterol, blood glucose, thyroid panel all have been found to show better numbers after weight loss.
8. Lowered Stress: If stress is behind weight gain, losing weight can nip chronic stress in the bud. Also read: “10 Tips to Lower Stress in order to Lose Weight.”
9. You can Inspire Family and to Lose Weight and Get Healthy: When people notice the amazing changes weight loss has brought in you, family and friends would be inspired to shed extra pounds to reap the same benefits.
10. Lower the Risk of Life-Threatening Disorders: Health practitioners often suggest dropping extra kgs to improve blood pressure, cholesterol, diabetes, and other diseases. Experts say losing just 7% of total body weight can reduce the risk of prediabetes, type 2 diabetes, high blood pressure, etc.
11. Better Immunity: Losing just 4.5 kgs can improve immunity, a group of Australian researchers have deduced. With lowered inflammation, fiber-rich food in the dit, gut health is bound to get robust – which in turn impacts immunity in a great way.
12. No More Profuse Sweating: It might be surprising but people with normal weight handle heat better and sweat less than those who fall into the “overweight and obese” categories. It’s because there’s larger body mass to cool down in hot and humid conditions and that’s why excessive sweating. In leaner individuals, the body is more efficient at regulating temperature. So, if you feel embarrassed by profuse sweating, it’s time to think about shedding a few extra pounds.

Now that you have realized weight loss is not just limited to getting lean and slim, it’s the right time to kickstart your weight loss journey.

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We all know hitting the gym with a vengeance and going out of breath doing strenuous cardio routine can burn calories; however, there are definitely some unusual ways to incinerate lots of calories without dripping in sweat. The key to losing weight is by putting the body into a calorie deficit so that it reaches out to stored fat to source energy to run its daily activities. The best way to get into a calorie deficit is by following the Rati Beauty diet that gets you into calorie deficit without compromising on nutrition or health. Apart from following a good weight loss diet like Rati Beauty, read about 10 Unusual Ways To Burn Calories All Day Long.

1. Correct your Posture: No one would ever tell you this – correcting the posture will help you burn significant amount of calories! Want abs to show up? Sit straight without spending a major part of the day slouched over the computer screen. When the posture is not correct, the muscles do not work efficiently and burn fewer calories. Correct your posture to improve metabolism and burn extra calories.
2. Sleep in a Cool Environment: Sleeping with the air conditioner set at a low temperature can stimulate the brown fat in the body to burn off more calories to maintain the core temperature of the body.
3. Chew Sugar-Free Gum: Not only does chewing keeps your jaw muscles moving, it also prevents mindless grazing, curbs appetite as well. All of these will help cut down calories, but a study has also found that chewing on gum managed to burn up to 5% more calories than people who did not.
4. Increase NEAT activities: NEAT (non-exercise activity thermogenesis) stands for the energy we use for activities that 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.
5. Try These Household Chores: As we have mentioned above, 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 and here’s a list of “12 Household Chores That Would Help Burn Calories.”
6. Eat Apple with the Peel On: Apart from having weight-loss friendly “fiber,” apple has a compound called ursolic acid that is found in high concentrations in its peel that increases muscle mass and brown fat percentage, that in turn helps burn more calories. Plums, prunes, holy basil, peppermint, blueberries, cranberries, also have a high amount of urosolic acid that can make more brown fat out from the adipose tissue.
7. Have Foods That Boost Metabolism: Green tea, caffeine, etc. have been found to speed up metabolism, helping burn more calories.
8. Eat Spicy Food: Spicy food has thermogenic properties that stimulates metabolism. The compound capsaicin found in chillis cause the body to produce more heat and burn some extra calories.
9. Fidget Those Legs: It’s probably the laziest way to lose weight! Apparently, people who fidget their legs through the day can burn significantly more calories than people who are standing still! So, make use of the TV time, and fidget those legs to lose up to 300 calories in a day!
10. Sleep Like a Baby: We can never stop mentioning the importance of good quality sleep in the fat-burning process. Getting fewer than 7 hours of sleep considerably lowers the metabolism and encourages buildup of belly fat. Experts recommend sleeping like a baby, for at least 7 to 9 hours to burn calories efficiently through the next day.

With these amazing tips in your kitty, your weight loss journey will be less of a struggle.

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According to the Dietary Guidelines for Americans, it’s recommended that we should have 2 cups of fruits in a single day as part of a balanced diet. It’s a fact that processed food has slowly replaced the recommended dietary intake of fruits and veggies, and such a dietary practice is one of the leading causes behind nutritional deficiencies and obesity. Fruits are an indispensable part of a healthy diet along with vegetables. Fruits like pomegranate, blueberries, cranberries, strawberries, oranges, peaches, etc. are rich in antioxidants that help neutralize harmful effects of free radicals and certain other fruits like apple, pear, banana, avocados, guava, pomegranate, kiwi, oranges have lots of fiber that can boost weight loss to a great degree. In fact, a study published in PLOS Medicine in 2015 stated that an increased intake of pears and apples in daily diet was associated with significant decrease in BMI. Additionally, fruits are a good way to satisfy sugar cravings with their naturally-occurring fructose content. With so many benefits associated with fruits and their ability to help with the fat-burning process, it’s not prudent to avoid them no matter what diet you are on. However, just because fruits are considered “healthiest,” food companies try to bring fruits in different forms – packaged juices, dehydrated, candied, canned fruits to name a few. Out of these, a lot of people are completely sold out on the idea that canned fruits retain the most nutrients, and hence good for health and weight loss. But are canned fruits good or bad for weight loss? Let’s find out:

Pineapple, cherries, peaches, mangoes, prunes, grapefruits, lychees, mangosteen, – it’s a good way to enjoy these amazing fruits when they are not in season by buying a can of mixed fruit cocktail! Right? Maybe not! Here’s the issue – if these canned fruits come soaked in sugar syrup – they can lead to weight gain! Some people do think canned fruits are healthy! But how can fruits that are soaked in sugary syrup with zero nutritional value be good for you? Not to mention, the high sugar content shoots up blood sugar, has loads of calories, raises inflammation, and can even impact gut health. Having canned fruits in sugar syrup is the easiest way to gain weight and build up belly fat. Even if you want to indulge in canned fruits, always make sure that these fruits are soaked in their natural juice or water.

Also, some fruits like pears and peaches are peeled before being canned, so there’s actually no fiber content in them, so there’s no real benefit of eating them for weight loss. Also read: “Will Eating Fruits at Night Make you Gain Weight?”

Additionally, heat-sensitive nutrients like vitamin C in strawberries, oranges, kiwi, papaya, get lost during processing, so it’s better to have these fruits in their fresh form.

There are also chances of BPA contamination, that can leach from the lining of cans, and as studies have found out BPA (Bisphenol-A) is an endocrine disruptor and obesogen that can lead to weight gain.

So, summing up, canned fruits are not really a good choice when trying to lose weight. Frozen fruits and dehydrated fruits are better options, but nothing can beat the goodness of fresh fruits because they retain much of their nutritional content since they do not go through much processing.

Want to know which fruits help the most with weight loss? Check out Rati Beauty diet to lose weight successfully by eating the right kind of food and without food deprivation.

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Ever wondered how you feel more hungry after eating sugary delights and have intense cravings for food shortly thereafter? Cookies, biscuits, sweeties, brownies, doughnuts, pastries, etc., with high sugar content can make for quick grab-and-go to quell acute hunger pangs, but surprisingly, these treats are the major reason behind your insatiable appetite and inability to shed weight. In fact, studies have shown that a sugar-dominant breakfast (bread and jam for example) promotes a stronger sensation of hunger and increased calorie consumption through the day! Want to know how sugary stuff makes you hungrier even though you are getting a lot of calories through such food? Here’s how:

Jam, muffins, biscuits, cookies, bread, cakes have one ingredient in common – sugar, and that’s the stuff that makes everything appetizing. However, when you eat something with a high sugar content, blood sugar level shoots up, which in turn elicits a sharp insulin response. Once excess insulin is pumped out to balance glucose level, this hormone causes a sharp dip in blood glucose, which the brain detects as an energy crunch, sending out hunger signals in order to replenish blood glucose. Studies done have also shown that sharp rise in insulin leads to increased hunger, heightened cravings for sweet taste, and subsequent increase in food intake. Thus the connection between insulin and appetite is quite strong since sharp spike in insulin creates an energy crunch, which pushes the body to crave for more food to replenish energy and balance out blood sugar to normal levels. Also read: “10 Ways Food Companies are Hiding Sugar in your Food.”

Additionally, regular consumption of sugar suppresses the level of appetite-suppressing hormone “leptin” and increase the levels of hunger hormone “ghrelin.” Sugar also increases your cravings for calorie-dense food and you would always be in a state of hunger, needing more food to satisfy those cravings, adding more calories and fat to the body in the process.

According to experts, regular consumption of sugary delights can lead to sugar addiction. When sugar enters the body, it activates an area of the brain called “mesolimbic dopamine system” which is also known as the “reward center,” releasing feel-good neurotransmitters like opioids and dopamine, that in turn cause a sense of pleasure, motivating us to reach out for sugar to reclaim the feeling of pleasure. Experts say people seek sugar-rich food to trigger the reward center of the brain, even in the absence of any real hunger.

Sugar is highly addictive and it’s not easy to get off sugar, but it’s important to cut back on refined sugar because it raises inflammation in the body and pre-disposes one to heart disease, diabetes, and other life-threatening diseases. The link between sugar and weight gain goes like this – body breaks down sugar into glucose and excess glucose gets converted to fat and gets stored, mostly around the belly area. By cutting down sugar, you would be able to shed weight really well and get your dream body and goal weight quickly. A lot of women complain how difficult it is to get rid of belly fat, even with diet and exercise, but, let us tell you, belly fat will melt away only if you cut down on sugar! Also read: “15 Ways to Satisfy your Sweet Tooth without Refined Sugar.”

So, now that it’s clear that sugar makes it extremely difficult to lose weight, cut down on sugar intake and start on a good weight loss diet like Rati Beauty to shed excess pounds and lose inches as well. Download the Rati Beauty app for more details.

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Researchers say that making tiny changes to the daily diet and lifestyle can bring about tectonic changes in people who are trying to lose weight rather than starving or surviving on salads and juices. These changes become habits over time and losing weight becomes effortless rather than a constant struggle. Most importantly, being on a weight loss diet like Rati Beauty puts your body into a calorie deficit mode so that stored fat is utilized for energy, and you lose weight without compromising on nutrition and without implementing the concept of food deprivation. Here’s a fact that would shock you – the body actually needs a certain amount of calories to burn fat and with extreme slashing down of calories, it’s a bit difficult to slim down. We certainly need calories to run all body functions smoothly, but there are clever ways to skimp calories without hurting the body. So, apart from being on the right kind of diet, here are 15 Study-Based Hacks To Keep Extra Calories Away, and get to your goal weight asap.

1. Swap That Spoon with a Fork: A study done at University of Florida reveals that eating from a fork compared to from a spoon helps to cut down calories. They found out that people ate significantly more food while using a spoon; on the other hand, people using a fork ate fewer portions. Since spoons have more surface area than forks and it’s easier to heap food on spoons rather than on a fork, you unknowingly can consume more calories with a spoon.
2. Swap Dinner Plate with a Heavy Bowl: Now that you have decided to eat food with a fork, we would urge you to swap your 10-inch dinner plate with a heavy bowl. When you consume food from a bowl, you are bound to serve a smaller portion of food, and that would prevent you from eating more than you need. There are also studies that have found that your brain gets tricked and feels satisfied when you eat from a bowl than from a plate. You would feel full when you eat from a small bowl with the same quantity of food that you eat from a larger plate. Also, the bowl’s weight in hand will give you the feeling that you are consuming more food. So, dump that plate and pick a heavy bowl to have your food in.
3. Water Preloading: It’s a strategy that makes sure you are drinking enough water and helps curb appetite as well, and cut down calories too. 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. This is considered an effective strategy to tackle overeating.
4. Add a Pinch of Cinnamon To Food: There was a study that was published in The Journal of the American College of Nutrition, which mentions that adding a tbsp of cinnamon to food can stabilize blood sugar level and this aromatic spice’s anti-inflammatory and thermogenic properties can lower inflammation and fight belly fat as well. However, experts also warn to use cinnamon in moderation, not more than 1 tbsp for cassia variety, because overdose may lead to serious side effects such as liver damage.
5. Avoid Processed Foods: Ketchup, mayonnaise, jam, and other ready-to-eat foods have high amount of salt, sugar, preservatives, artificial colors, flavours, and synthetic ingredients packed with empty calories that not only make losing weight quite difficult, they are detrimental for overall health as well.
6. Being on an Online Weight Loss Program Helps a Great Deal: Researchers at The Journal of American Medical Association found out that people in online weight loss programs tend to lose a bit more weight with the extra support and accountability associated with such programs. So, do check out the Rati Beauty diet to lose weight successfully.
7. Eat Fruits Whole Instead of Juicing Them Out: Fruits and vegetables are considered an essential part of a balanced diet because fruits and veggies are packed with vitamins, essential minerals, and other nutrients that help with the fat-burning process. However, when it comes to fruits, experts suggest eating them in their whole form rather than juicing them out. Fruit juices, even, the freshly-squeezed ones are not nutritionally equal to whole fruits because the juicing process breaks down the fiber content, which is so necessary to keep the digestive system healthy because it helps in active absorption of nutrients, in controlling blood sugar, and in lowering cholesterol. So, whole fruit is the best way to eat your fruit. Also read: “6 Ways To Not Eat Fruits When Trying To Lose Weight.”
8. Have Protein-Rich Snacks: There are multiple ways through which protein helps you lose weight – by boosting metabolism, curbing appetite, stabilizing blood sugar, and in building muscle as well. Apple slices with peanut butter, handful of nuts, roasted chickpeas, carrot with hummus, cheese popcorn, hard boiled eggs are a few examples where you can get a good dose of protein between meals.
9. Increase Fiber Intake: Like protein, fiber slows down stomach emptying, keeps you fuller for longer, and keeps the gut bacteria “happy” – all of them helping with weight loss. Read about “12 Handy Tips To Add More Fiber to Diet for Weight Loss.”
10. Change the Cooking Oil: Using random oils for cooking food is a bad idea, especially while trying to lose weight because most of them raise inflammation, and obviously high in calories. If you have got rid of junk food and working out consistently in order to trim down, changing your cooking oil will be hugely beneficial too. Looking for a weight-loss friendly oil? Here are “7 Best Cooking Oils For Weight Loss.”
11. Cut Down Oil Intake: Even if you have switched to the healthiest oil on the planet, make sure you are using it miserly, using no more than 1 or 2 tbsp each time. Even olive oil is high in calories, so use oil in moderation always.
12. Avoid Transfat: Research has shown that transfat not only leads to weight gain, it tends to mobilize fat from other areas of the body to the belly area! Margarine, frozen pizza, cakes, non-dairy creamer, etc. have transfat in them, and do make it a point to read the ingredients list of products to avoid transfat.
13. Practice Early To Bed, Early To Rise: Multiple studies have found a direct link between sleep deprivation and increase in belly fat. Sleep deprivation causes the imbalance of two hormones in your body- leptin and ghrelin. Leptin sends signals to brain that you are full after you eat, and ghrelin stimulates hunger. Due to lack of sleep, the quantity of leptin decreases in your body, and the ghrelin levels increase, and stress hormone cortisol also shoots up (one major reason behind belly fat buildup). And, you tend to indulge in late-night eating habits as well. Make sure you take around seven hours of sleep every day; it would be best if you sleep early and wake up early every single day.
14. Sip on Green Tea: The hype around green tea is not fabricated or hogwash. Green tea has antioxidants, particularly catechins, that a study that was published in the Journal of Nutrition, mentions enhances exercise-induced loss of belly fat and lowers triglycerides as well.
15. Eat Slowly and Without Any Distractions: Multiple studies have concluded that it takes around 20 minutes from the time that you start eating for the brain to send signals that the tummy is full! If you eat in a rush, then the body is unable to relay the satiety signal, and you would most likely overeat. Therefore, take pauses between each bite, chew food properly, eat without distractions (no TV or youtube videos), and you would be surprised that you can feel with relatively little amount of food.

With these tips in hand, you would effortlessly lose weight and reach your goal weight like a boss.

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