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“Wake up and smell the coffee. Great mornings start with the heavenly aroma of coffee. You can’t have a bad day when you start your morning with coffee.” As evidenced by these quotes, coffee is a beverage that holds great significance in the morning routines of many individuals; tea also elicits similar sentiments in another group of people. That’s because both tea and coffee contain caffeine, a natural stimulant that helps increase wakefulness and alertness and that’s why people prefer starting their day with a cup of tea or coffee to shake off drowsiness and improve focus, and to get that boost to kick-start their day. Another advantage is that tea and coffee can help the bowel moving 
With respect to losing weight, experts say it’s not a good idea to have tea/coffee immediately after waking up because they can trigger stomach acids and cause heartburn and acidity. Also, adding sugar, creamer, etc., would increase the calories, cause a sudden spike in blood sugar levels, leading to a subsequent crash in energy levels later in the day. This can result in fatigue, decreased productivity, and increased hunger, which may lead to overeating and weight gain. As caffeine triggers cortisol secretion, it’s best to consume coffee/tea between 9:30 to 11:30 am, to avoid increasing the cortisol levels during this peak time. Since health gurus are against beginning the day with a cup of coffee or tea, particularly on empty stomach, here are 5 things that will hydrate the body, boost metabolism, and will not hamper weight loss either.
Warm water with lemon is often touted as a natural detox drink that may aid in weight loss when consumed first thing in the morning. Lemon when mixed with water flushes out toxins and it’s a low-calorie drink to kickstart your day, and detoxify the body. Drinking warm water with lemon in the morning is thought to stimulate the digestive system, boost gastric acid secretion, which in turns helps with more efficient breakdown of nutrients, potentially leading to a slight increase in metabolic rate. You can add mint, cucumber, ginger for added benefits, but do avoid adding honey because it will spike up the calorie count.
Raw, unfiltered, minimally processed apple cider vinegar has antioxidants, enzymes, and minerals. It is believed to boost immunity along with imparting detoxifying properties. Thought to have detoxifying effects and help with bloating, diluting 1 tbsp of unfiltered apple cider vinegar in one whole glass of lukewarm water tends to also boost metabolism and improve digestion as well. Since apple cider vinegar is obtained through the fermentation process, it is great for the gut. Research has shown that the gut bacteria play a big role in the way we store fat, and that’s why a healthy gut, can help us slim down.
It is believed that fenugreek suppresses appetite, increasing satiety with its fiber content. Soak 1 tbsp of fenugreek seeds overnight in glass of plain water. Consume this glass of water first thing in the morning. It will help regulate blood sugar levels, flush out toxins, regulate digestion, will lower cholesterol level too. Additionally, fenugreek water can promote hair growth as well.
Just like fenugreek seeds, soak 1 tbsp of cumin seeds in one glass of plain water overnight. Having this drink first thing in the morning will help boost metabolism, help with bloating, correct digestive issues, and flush out toxins from the body. Also read: “Can Eating Spicy Foods Help you Lose Weight?”
Soak a bit of cumin seeds, dhania seeds, saunf, and just a bit of ajwain seeds in a glass of water overnight. You can also add 1 tbsp of chia seeds. Cumin, dhania, and ajwain (carrom seeds) all boost digestion. Now, this is a potent drink to promote digestion, clear bloating and flatulence, improve metabolism and also to lower inflammation. It would also not add too many calories either. Also read: “10 Weight Loss Foods in Every Indian Kitchen.”
These natural drinks help to boost weight loss in the way that they help to boost metabolism, flush out toxins, and reset the digestive system – all essential factors building up to shedding weight. But make no mistake, weight loss can only be achieved through a proper diet plan and consistent exercise routine. You can get such diet plans to shed weight fast on the Rati Beauty app. Subscribe to the Rati Beauty app to access these plans. Everything else just act as aids in the whole process, including these above-mentioned drinks.
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“Natural,” “organic,” “low-fat,” “low-calorie,” labels like these on food products create an illusion of healthiness and these terms can be quite misleading in some cases. Since there’s an increasing awareness about eating healthy for overall well-being and to prevent chronic diseases, food companies have recognized the growing demand for healthy food options and are capitalizing on it by introducing a wide range of “healthier” products, but not all of them can be considered “healthy.” For example, advertisements often use visually-appealing images of fresh fruits on jam bottles and label it “natural,” but the first ingredient often is sugar and this one ingredient can challenge their claim. In the same way, a sugary breakfast cereal may boast about being “high in fiber” and “fortified with vitamins,” but they can be high in added sugar and also calorie dense, and cannot be considered a “healthy” breakfast option. That’s why it’s important for consumers to be aware and make informed choices when it comes to picking up healthy food, carefully read the nutrition labels, check the ingredient lists, rather than relying solely on the tags, label, packaging or advertisements. In this article, we list down 5 points to remember when picking healthy foods for weight loss.
Processed and ultra-processed foods contain numerous ingredients due to extensive processing. They often have added sugars, unhealthy fats, high sodium levels, and lack essential nutrients. This hampers weight loss goals. Opt for single-ingredient foods rich in nutrients like fruits, vegetables, lean proteins, whole grains, and legumes. These foods provide essential nutrients, keep you fuller, regulate appetite, and reduce overeating. Processed foods are energy-dense and lead to excessive calorie intake, while single-ingredient foods are lower in calories and offer essential nutrients. Choose single-ingredient or minimally processed foods to create a calorie deficit and achieve weight loss.
Recent studies have revealed the negative impact of emulsifiers and additives, commonly found in processed foods, on inflammatory bowel disease and the gut microbiome. Emulsifiers like carboxymethylcellulose (cellulose gum) and polysorbate 80 are widely used to enhance texture and prevent separation in processed foods. They are present in fast-food shakes, bottled salad dressings, sauces, and gluten-free products. These emulsifiers, along with polysorbate 80, lecithin, and carrageenan, disrupt the gastrointestinal microbial balance, as demonstrated in a study on mice. Their consumption has been linked to obesity and gut-related issues. As we all know, a robust gut microbiome is crucial to our health and to maintain our weight. So, when you come across low-fat-free and gluten-free products thinking they might help with faster weight loss, think twice!
Consuming excessive amounts of added sugars has been linked to an increased risk of obesity. Sugary foods and beverages tend to be highly palatable and can lead to overconsumption, increasing the overall calorie intake. Foods with added sugar can be calorie-dense, meaning they contain a significant amount of calories in a small serving size. This can lead to excessive calorie intake, resulting in weight gain and an elevated likelihood of obesity-related health problems. Foods with added sugars also cause rapid spikes in blood sugar levels, leading to subsequent crashes. These fluctuations can result in increased hunger, cravings, and energy slumps, which can negatively impact overall energy levels and appetite control. Avoiding foods with added sugar can help cut down a lot of calories, keep appetite in check, and makes it easier to create a calorie deficit.
Empty calories come from foods that though are filling but provide little to no nutritional value, have high amount of sugar and unhealthy fats. When food with empty calories is consumed, our bodies do not receive nutrients to perform normal functions and to source out nutrients, the body sends out hunger signals all over again, as a result, we consume more calories, leading to calorie surplus. When there is calorie surplus, the body stores the extra energy as fat. If empty calories are part of our daily diet, and we are consuming more calories than we burn, it becomes difficult to lose weight. So, it becomes extremely important to weed out foods with empty calories and replace them with calorie-dense foods instead. Biscuits, cookies, instant noodles, French fries, burger, pizza, sweets, sweetened beverages, candies, ice cream, etc., are some foods that are high on empty calories. Also read: “8 Surprising Sources of Empty Calories you May Be Overlooking.”
In a remarkable resolution, the World Health Organization (WHO) wants complete elimination of artificial transfat by the year 2023. Trans fat is produced through a process called hydrogenation, where hydrogen molecules are added to vegetable oils. This process is used to enhance shelf life, solidify the oil, and improve its taste and suitability for frying. However, trans fat poses severe health risks due to its high proportion of LDL (bad cholesterol), which can have detrimental effects on the body. Consumption of trans fat has been linked to the development of serious conditions such as type 2 diabetes, stroke, and heart disease. Trans fats have been shown to negatively impact metabolism by promoting inflammation, insulin resistance, and fat storage. This can impair the body’s ability to efficiently burn calories and increase the likelihood of weight gain. Transfat has also been associated with an increased risk of abdominal obesity, which means it encourages the body to store fat around the belly! Transfat food is commonly found in fried food, vanaspati, fast food, microwave popcorn, packaged baked items, even margarine. So, do not pick any product with “transfat” in its ingredients list.
Overall, the best way to lose weight is by eating a balanced, nutritious diet and being physically active or engage in regular physical activity. This creates a calorie deficit, where you consume fewer calories than your body burns. Since diet plays a major role in weight loss, make informed choices even with foods that come labeled as “healthy.” If you want any help with weight loss, diet plans, etc., subscribe to the Rati Beauty app to get exclusive diet plans that help you shed extra pounds fast.
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Oatmeal is often the first food that comes to mind when considering a diet-friendly option. Oatmeal is a nutritious choice for those aiming to lose weight. It is low in calories and contains beneficial components such as beta-glucan, a soluble fiber, as well as protein and various essential trace minerals like copper, iron, manganese, zinc, magnesium, and folate. The complex carbohydrates found in oatmeal do not cause sharp spikes in blood sugar levels, making it a favorable option. Additionally, oatmeal is gluten-free. Due to its abundance of nutrients in a simple bowl, incorporating oats into a weight loss-friendly diet is recommended. This leads to the common question: Does eating oats lead to faster weight loss?Let’s find out:
Oatmeal, scientifically known as Avena sativa, is available in various forms such as crushed, rolled, or steamed, and is commonly consumed with milk or water. It is a popular breakfast option in many western countries and is often paired with fruits like bananas, blueberries, and strawberries. Oatmeal has the unique ability to absorb liquid, resulting in a soft and easily digestible texture that is gentle on the stomach. It is a nutrient powerhouse, containing essential vitamins such as thiamine, riboflavin, niacin, pantothenic acid, vitamin B, and folate. Additionally, oats provide a diverse range of minerals, including calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. In terms of composition, raw oats consist of approximately 66% carbohydrates, 17% protein, 7% fat, and 11% fiber. The carbohydrates in oats are primarily starches and fiber. From a nutritional perspective, a 1/2-cup serving of dry oatmeal contains only 150 calories, along with 5 grams of protein, 2.5 grams of fat, 4 grams of fiber, and 0.4 grams of natural sugar. Oatmeal’s high fiber content promotes a feeling of fullness, aiding in appetite control and reducing the tendency to snack or overindulge. Also read: “Are Masala Oats Good For Weight Loss?”
Oatmeal with its high fiber content keeps your tummy full for a longer period of time and you would not feel the need to snack often, which will help you cut down unwanted calories. Certain studies have shown that people who eat hot cooked oatmeal for breakfast feel fuller for longer and desire less food through the day.
The soluble fiber, beta-glucan, found in oatmeal forms a gel-like substance in the digestive system, which slows down the digestion process and helps you feel fuller for longer periods. This can assist in reducing overall calorie intake by curbing excessive snacking and overeating. Moreover, oatmeal has a relatively low glycemic index, meaning it does not cause a rapid increase in blood sugar levels. This can help stabilize blood sugar and prevent spikes and crashes in energy levels, which can contribute to better appetite control and reduced cravings.
So, does oats lead to faster weight loss? Though oatmeal is counted as a nutritious food that is also full of fiber, vitamins, and minerals, but keep in mind, that it is not exactly low in calories. Also, when other calorie-dense ingredients are added to add flavour to plain oats, it becomes a high-calorie dish. Also, no food can act as a silver bullet and melt away all extra fat. You need to consume healthy foods like oatmeal in moderation, practicing portion control, eat a balanced diet, and maintain a calorie deficit to lose weight. Weight loss occurs when there is a calorie deficit, meaning you consume fewer calories than you burn. Having oatmeal without portion control or calorie deficit will do the exact opposite – weight gain! Though oatmeal is a weight-loss friendly food, you have to know how to eat it right – and the diet plans on Rati Beauty app can help you do that. Rati Beauty Diet provides valuable guidance on incorporating oatmeal into a weight loss regimen in a beneficial way. By following the Rati Beauty Diet, you can learn to consume oatmeal in a manner that promotes weight loss. By following the diet plans on Rati Beauty, you can ensure that oatmeal becomes a wholesome and effective component of your weight loss journey.
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With the mercury rising, and intense heat wave covering the entire nation, people are looking for different ways to get respite from the heat, and they turn to soft drinks, such as carbonated beverages and sodas, to quench their thirst and get temporary relief from the scorching summer. But these sweetened beverages are generally considered bad for weight loss because they come loaded with sugar and with a high calorie count. Consuming excessive amounts of added sugars can lead to weight gain as they provide empty calories without providing satiety, leading to increase in overall calorie intake, making it harder to achieve a calorie deficit necessary for weight loss. Moreover, the high sugar content in soft drinks can trigger cravings for more sugary and unhealthy foods. This can lead to a cycle of overconsumption of high-calorie foods and hinder weight loss efforts. So, sweetened and fizzy drinks aside, here are 8 weight-loss friendly drinks that you can have this summer without hurting your weight loss goals. Let’s find out:
No one needs to tell you how healthy coconut water is, right? It’s such a healthy elixir with a mix of electrolytes, bio-active enzymes like catalase, alkaline phosphatase, etc., and hydrates, refreshes and cools down the body as well. Since the body loses a considerable amount of electrolytes during sweating in summers, coconut water helps to replenish back the electrolytes. Coconut water is naturally low in calories as well. Coconut water contains lauric acid which helps in strengthening immunity, also boosts metabolism. Also, to fight the bloat – sip on a glass of coconut water.
Sattu drink is a nutritious and refreshing beverage that can be enjoyed during the summer. The best thing about sattu is that it is 100% plant based – so absolutely good for vegetarians and vegans as well. Sattu is made by roasting and powdering Bengal gram, and in some regions, besan is added for extra flavour. It’s popular as a summer drink as it cools down the body and replenishes nutrients and minerals lost through sweating and dehydration. With loads of vitamins, minerals, potassium, magnesium, and of course protein, don’t miss out on making yourself a sattu drink to boost metabolism and aids in the fat-burning process. Also read: “What Makes Sattu a Weight-Loss Friendly Food?”
Ragi malt/ragi ambili is a good option to replace soft drinks in summers. Making this drink involves cooking ragi paste and mixing it up with buttermilk – simple, isn’t it? It’s allowed to ferment overnight and makes for a probiotic drink, great for gut health. This drink that’s not only high in fiber and other nutrients, the addition of buttermilk helps the body cool down in scorching heat. Ragi, also known as finger millet, is a powerhouse of nutrition; there are so many nutrients like fiber, calcium, potassium, etc., packed into those tiny grains. Millets like ragi are a favorite option for people with gluten intolerance. With its low glycemic index, it does not cause sharp spike in blood sugar levels and that’s why a good choice for diabetics as well. Also read: “5 Ways To Include Ragi in Weight Loss Diet.”
Buttermilk has a cooling effect on the body. It helps to lower body temperature and provides relief from the heat. Buttermilk is often made by fermenting milk, which introduces beneficial bacteria known as probiotics. These probiotics promote a healthy gut microbiome, aid digestion, and support overall gut health. Proper digestion is essential, especially during the summer when our digestive system can be affected by the heat. Buttermilk is a good source of essential nutrients such as calcium, potassium, and vitamin B12. These nutrients are important for maintaining overall health and supporting bodily functions. Buttermilk is generally lower in calories compared to other dairy-based drinks. It can be a good option for those who are watching their calorie intake while still enjoying a refreshing beverage.
Buttermilk is also known as chaach, in northern states of the country, and is consumed as a standalone drink or served alongside meals.
Green tea is the most popular beverage among fitness enthusiasts and its effects with regards to weight loss and on overall health unanimously hailed by health experts. Green tea contains antioxidants and can help boost metabolism. But in summers, how can you make that cup of green tea refreshing? Simple! Brew a cup of green tea, let it cool, add ice cubes, and enjoy it as a refreshing iced tea.
Infused water is a fantastic way to add flavor to plain water without any extra calories. You can try combinations like cucumber and mint, lemon and ginger, or strawberry and basil. Simply add the ingredients to a pitcher of water, let it infuse in the refrigerator overnight, and sip on it whenever you feel thirsty.
Still missing the fizziness of carbonated drinks? Sparkling water is a great zero-calorie alternative to sugary sodas. Squeeze some fresh lemon, lime, or orange juice into sparkling water to make yourself a fizzy and refreshing drink.
Last but definitely not the least, sip on plain water to hydrate and refresh yourself. Experts recommend consuming at least 8 glasses of water, and in summers, sip on water through the day to prevent dehydration, flush out toxins, and even to relieve symptoms of bloating.
Remember, while these drinks can be beneficial for weight loss, it’s essential to eat healthy while maintaining a calorie-deficit diet and incorporate regular exercise to achieve your weight loss goals. The Rati Beauty Diet is a weight loss program designed to help individuals achieve their weight loss goals, including during the summer season. Subscribe to the Rati Beauty app for your weight loss diet plans.
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It’s old news that sugar can badly hurt your weight loss goals, but then, we are having way too much sugar on a daily basis. While experts recommend having a strict control over sugar intake, certain studies say we are consuming up to 22 teaspoons each day! Surprisingly, white sugar isn’t the only source of sugar that’s adding up and becoming a cause of concern, there are so many everyday foods with high amount of sugar, added in different forms, that contribute to weight gain, inflammation, and increased risk of type 2 diabetes, heart disease, etc. In this article, we help you identify 10 basic everyday foods with high amount of sugar and probably the reason why you are unable to lose weight.
Contrary to popular opinion of breakfast cereals being a healthy option, a lot of them contain sugar and that too different types. Consuming these cereals can inundate the body with excessive amounts of sugar, and that too, when we should start our day by a healthy meal. Moreover, these packaged cereals, primarily composed of refined carbohydrates, disrupt blood sugar levels and trigger insulin release, which promotes fat accumulation. The inclusion of candied fruits in such cereals is equally problematic, as they are coated in sugar, artificial colors, preservatives, and other additives intended to entice consumers’ palates. So, swap breakfast cereals with healthy options like idli, dosa, paratha, poha, etc.
Ketchup is a popular condiment used by many Indians in their daily meals. While ketchup is not traditionally part of Indian cuisine, it has gained popularity and is often incorporated into various dishes to add tanginess, flavor and enhance the taste. Ditto with tomato and other sauces. A popular tomato ketchup contains about two-thirds cup of sugar in its 20-ounce (1/2 kg) bottle. Considering how generously we use ketchup on a daily basis – as a dipping sauce for snacks such as samosas, pakoras, fries, and potato wedges, it’s a cause for concern. Also, ketchups and sauces is a common ingredient in sandwiches and burgers. Not to mention, Indian street food vendors often offer ketchup as a condiment for popular street food items like chaat and pani puri to give them an extra kick of flavor. We are consuming way too much sauce and too much sugar that way.
A homemade salad with lots of veggies can be turned into a unhealthy dish by adding a generous amount of store-bought dressing which often has heaps of sugar added. Not only sugar, salad dressing can also have high amount of sodium, emulsifiers, etc. These also tend to be high in calories. Consider this, one popular salad dressing bottle had these ingredients listed – refined soybean, liquid glucose, sugar, cheese, etc. So, you would have to read the ingredients list to eliminate sugars like liquid glucose, or just whip your own dressing to cut down unnecessary calories.
Bread and jam is a staple breakfast the world over, but health experts point out it’s the unhealthiest way to kickstart the day, especially when the bread is white and the jam is well jam! Many of us also love spreading chocolate spread on paratha and bread. Consider this: a highly popular chocolate spread lists “sugar” as its primary ingredient and contains up to 54 grams of sugar per 100 grams, equating to approximately 209 calories! Jam, primarily made from sugar, comes in various colors and flavors, making it unsuitable for diabetics or those aiming to shed pounds. When striving to reduce calorie intake, adjustments must be made to our diet, including eliminating jam and chocolate spreads from the breakfast table. While undoubtedly delicious, these spreads are calorie-dense and hinder fat burning efforts. Also read: “10 Ways to Lower Body Fat Percentage Fast.”
Sugar is added to coffee to enhance its flavor and make it more enjoyable for those who prefer a sweet taste. The extra sweetness can mask any bitterness or acidity in the coffee, making it more palatable. The demand for sweetened coffee has led to the availability of various flavored syrups, creamers, and pre-packaged coffee mixes that contain added sugars. Coffee is best when it’s brewed black!
Greek yogurt is considered one of the best sources of protein for vegetarians. But low-fat yogurt may have an insane amount of added sugar to compensate for the bland taste after ripping away the fat content (although the amount can vary depending on the brand and specific product). It’s always a good idea to check the nutrition label or ingredients list to determine the sugar content in a particular low-fat yogurt product. When choosing low-fat yogurt, you can opt for plain or unsweetened varieties to minimize your sugar intake. Also read: “What Foods Should be avoided on a Low Fat Diet?”
Here’s another so-called “healthy” option that can have high amount of sugar. Many commercially available granola products may have added sweeteners such as honey, maple syrup, agave nectar, or brown sugar to enhance the taste and texture. And these sweeteners do contribute to the overall sugar content of granola.
Packaged muesli primarily comprises of multigrain cereals, rolled oats, but may also have rice, corn, wheat bran, candied fruits, nuts like almonds, walnuts, raisins, sugar, etc. In addition, they may be tossed in invert syrup for added sweetness along with added flavours to appeal to the tastebuds of consumers. So, before you add the next packet of muesli to your grocery cart, do go through the ingredients list before.
Food companies often list “sugar” as their first ingredient on their soup packets. Sugar can enhance the taste of packaged soups by adding a subtle sweetness and help balance out flavors, mask any unpleasant tastes, and create a more appealing flavor profile for consumers. Some packaged soups may contain ingredients or flavors that are naturally bitter, acidic, or strong-tasting. Sugar can help mask or reduce the intensity of these flavors, making the soup more pleasant to eat.
You can call them cookies or biscuits, but sugar is a key ingredient in biscuits and cookies as it provides sweetness and enhances the overall taste and flavor. Sugar also plays a crucial role in the texture and structure of biscuits and cookies. It contributes to the browning and caramelization during baking, resulting in desirable crispness, tenderness, and a pleasing texture. So, even if biscuits say they are sugar free, there’s still amount of sugar in there.
Summing up, consuming sugary foods and beverages can lead to excessive calorie intake, which can contribute to weight gain. By cutting out added sugars, you reduce your overall calorie intake, making it easier to create a calorie deficit and promote weight loss. Most importantly, if weight loss is on your mind, the right kind of diet plans can help you get shed extra pounds, and Rati Beauty diet plans help you to shed extra pounds as well as inches. Download the Rati Beauty app for more details.
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The hype around protein powders, imported foods, appetite suppressant meals, fat burners, weight loss supplements, magic teas, etc., can give us the impression that diet food is expensive and hence weight loss cannot happen on a budget! Contrary to popular belief, diet food doesn’t have to drain your wallet because weight loss does not involve purchasing a whole set of meal replacement shakes and meals and giving up normal, everyday food. Daily, everyday food is so much effective for weight loss when compared to what is concocted in a bottle or packet with expensive price tags. Fruits, vegetables, basic everyday groceries, and even spices that you can eat every single day, can actually help you to lose weight. Read on to know why weight loss food is not expensive and how you can shed all the extra pounds by having normal “ghar ka khana.”
According to a research from Harvard School of Public Health (HSPH), the price of eating a healthy diet rich in fruits, vegetables, fish, and nuts averages around $1.50 per day more than a less-healthy diet. You just need to know what to eat, how to eat, how much to eat, and when to eat. And we, at Rati Beauty,create diet plans that suit the Indian palate and fit within everyone’s budget. Also, when you prepare your own food, you know exactly what’s in it and how it was made, eliminating the chance of toxic ingredients that trigger inflammation that can block weight loss (transfat, monosodium glutamate) for example.
The healthy and safest way to lose weight is by getting into a calorie deficit whilst consuming nutrient-dense food. Your diet should have optimum amount of protein, fiber, healthy fats, vitamins, minerals, in order to function, even to burn fat, and the most inexpensive way is by eating real food.
1. Protein is a macronutrient which plays an important role in weight loss. Protein-rich foods tend to be more filling and satisfying. When you consume protein, it promotes feelings of fullness and reduce hunger. As a result, you may naturally eat fewer calories overall, leading to weight loss. By consuming more protein, you can slightly increase your metabolic rate and calorie expenditure. Also, protein is essential for maintaining and repairing muscle tissue. By consuming an adequate amount of protein, you can help preserve your muscle mass while losing fat. This is particularly important as muscle tissue burns more calories than fat tissue, even at rest, so maintaining muscle can help boost your metabolism. Various dals like urad dal, rajma, moong dal, soybeans, chickpeas, and then chicken, eggs, peanuts, fish, paneer, tofu, Greek yogurt, are all good sources of protein and they are not at all expensive. Also read: “7 High-Protein Snacks To Boost Weight Loss.”
2. A very effective method to feel fuller within fewer calories is by filling half of your plate with vegetables, and just how much do fresh veggies cost? Vegetables like cauliflower, okra (bhindi), carrot, cabbage, broccoli, beetroot, etc., are extremely low in calories and considered one of the most-filling foods. They nourish the body with vitamins, antioxidants, fiber, protein, minerals, necessary to synthesize essential hormones and enzymes that boost weight loss. Though healthy foods should be taken in limited amount, fresh vegetables are an exception, which you can eat in much larger portions. Come to think of it, who has ever gained weight by eating platefuls of “bhindi masala!” Health experts, in fact, recommend getting 2 to 3 servings of vegetables each day. So, get loads of nutrients and still stay in calorie deficit by including lots of veggies in your diet.
3. There’s no need to spend money on detox drinks either – just a cup or two of green tea is good enough. Green tea is rich in antioxidants, particularly catechins like epigallocatechin gallate (EGCG). Antioxidants protect cells from free radicals and reduce oxidative stress. Also, green tea contains caffeine, a natural stimulant that can increase metabolism and energy expenditure. The combination of caffeine and catechins found in green tea has been suggested to enhance fat oxidation and promote weight loss. These compounds may help the body break down stored fat and use it as a source of energy. A pack of 25 green tea bags would cost just around 200 INR.
4. Locally sourced foods and seasonal foods retain maximum nutrients and are inexpensive
compared to imported food that’s comparatively higher in price. Locally-sourced foods may have the advantage of being fresher and nutrient dense as well when compared to imported ones.
5. Whole grains, minimally polished rice, millets like foxtail, kodo, proso, are so inexpensive. In fact, the healthiest of millets, ragi is just 50 INR for one kg. Whole grains and millets are rich in nutrients, especially fiber that helps reduce overall calorie intake and also keeps the gut healthy. As we already know, a happy gut paves the way for successful weight loss because the gut microbiota plays a crucial role in regulating appetite and food cravings. Certain bacteria in the gut produce short-chain fatty acids (SCFAs) when they digest fiber. SCFAs have been associated with increased satiety, reduced hunger hormones, and improved blood sugar regulation, which can help control appetite and prevent overeating. All these fiber-rich foods are super affordable and form a part of our staple diet. Also read: “8 Healthy Diet Tips For Students During Exams.”
6. Affordable Snacks: Popcorn, roasted chickpeas, puffed rice/murmure, corn chaat, sweet potato, roasted peanuts, apple-peanut butter combo, nuts, and even bhelpuri are weight loss friendly! So, now there’s no need to pop appetite-suppressant pills, enjoy these snacks even if you are on a diet.
On the other hand, ultra-processed foods that are marketed as “healthy,” like breakfast cereals and meal replacement programs are expensive. We want to reiterate that you can lose oodles of weight by eating normal “ghar ka khana,” – you just have to know what to eat, how to eat, when to eat, and we at Rati Beauty would share our knowledge and expertise with you. With the diet plans on Rati Beauty, you would discover how smart meal planning, strategic grocery shopping, and clever ingredient choices can pave the way to weight loss. We have affordable ingredients with hidden gems that you can find at the local grocery store, and easy-to-follow recipes that will revolutionize your approach to healthy eating. We also help you identify all the unhealthy habits in your daily routine especially in terms of lifestyle that are standing between you and your goal weight. We help you figure out healthy foods that initiate the fat burning. The only expense is that you might incur in buying a new wardrobe. What we need is commitment and that’s half the battle won!
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Gujaratis have a vibrant food culture and snacks do play a significant role in Gujarati cuisine, from farsan (salty snacks) to sweet treats like magaj (made using chickpea flour, ghee, sugar), to deeply-fried ganthiya and farsi puri, Gujaratis absolutely love their snacks, particularly during tea time. Gujaratis, known for their busy lifestyles, appreciate the availability of snacks that can be enjoyed as a quick energy boost during work breaks, travel, or leisure activities. Gujarati cuisine has gained popularity across India because the dishes require minimum ingredients, are easier to make, and taste mouthwatering too. Gujarati snacks in particular are lighter on the stomach and most of them are weight loss friendly because they are made out of healthy ingredients like gram flour, lentils, spices, etc., being relatively low in calories. No, we are not talking about farsan and other deeply-fried snacks that are offered with steaming cups of tea in the evening. In this article, we list out 5 snacks that you can enjoy while shedding pounds.
1. Moong Dal Dhokla: It’s a high-protein snack that can be made within a short period of time and the best thing is that minimum ingredients plus steam cooking is involved. Just yummy! It’s not just moong dal dhokla – chana dal/rice dhokla is fermented snack that is great for your gut. Khaman dhokla, made from split chickpeas, is a high-protein snack. Likewise, you can experiment with dhokla – sprouts dhokla, spinach dhokla, mixed dal dhokla, carrot dhokla, green peas dhokla, corn dhokla, and even oats spinach dhokla – the options are just endless. Also read: “5 Popular Maharashtrian Snacks That Wouldn’t Hamper Weight Loss Goals.”
2. Khandvi: Another extremely popular Gujarati snack, made without deep frying, and rolled out using besan, curd, and other easily available ingredients, it’s filling, rich in flavour and taste.
3. Cucumber Chilla/Kaakdi Na Pudha: You might have heard about besan chilla, moong dal chilla, but Gujarati cuisine has cucumber chilla, also known as kaakdi na pudha made with grated cucumber and besan, and other spices. Minimal oil is required to roll out these chillas.
4. Baked Khakra: Probably the most famous Gujarati snack the world over – available in different varieties such as jeera, methi, bajra, ragi, whole wheat, they are a perfect low-calorie accompaniment for evening chai. Also read: “10 Evening Snacks For Weight Loss.”
5. Doodhi Muthiya: A steamed snack made from grated bottle gourd, onions, wheat flour, it’s a low-calorie delight for the tastebuds. Traditional muthiya involves sauteeing the steamed muthiya in a bit of oil, but you can completely skip that step and serve it up with green chutney.
Not to forget thepla, which can either be had as a meal or a snack, is made by kneading whole wheat flour, besan, fenugreek leaves, yogurt, oil, ginger paste, green chili paste, turmeric powder, red chilli powder, cumin powder, coriander powder, and salt and then made the usual way chapati is, can be your breakfast, lunch, dinner or tea-time snack.
Summing up, Gujarati snacks are popular for their unique blend of spices, tangy flavors, and delightful combinations, apt for people leading busy lifestyles and want to eat healthy as well, these snacks are a great option. Most importantly, nourish your body and support your weight loss goals with wholesome snacks that satisfy your cravings without derailing your progress and the diet plans on the Rati Beauty diet help you achieve your goals with the right strategies as well. Download the Rati Beauty app to access our diet plans.
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Ideally, sugar should constitute less than 10% of our daily calorie intake, but experts, recommend further reduction as a fool-proof roadmap for better health and also to lose weight. But refined white sugar is not the only source of sugar to flood your body, experts that an average person consumes up to about 22 tablespoons in a single day, and a majority of it comes from processed and packaged food that you pick off grocery stores and supermarket aisles (candies, chocolates, cookies, cakes, pastries, frozen desserts, ice cream, flavoured yogurt, breakfast cereals, granola, sauces, salad dressings, pretzels, crackers, sweetened coffee and tea drinks, packaged fruit juices, etc.) are just a few examples. So, eliminating sugar is going to be a major challenge because it’s added by food companies in almost every other product to appeal to the tastebuds of the consumers and create a cycle of cravings. Reducing sugar intake is just the beginning, as it brings forth another challenge to overcome: sugar withdrawal symptoms! Giving up sugar results in temporary withdrawal symptoms such headaches, increased irritability, brain fog, etc., but the good news is that these symptoms are temporary, and once you get conquer them, it’s a smooth ride from there towards your weight loss goal. In this article, we list down Top 5 Tips to Crush Sugar Withdrawal Symptoms, read on:
When reducing or eliminating sugar intake, some individuals may experience sugar withdrawal symptoms ranging from dizziness to brain fog. Though the severity and duration of symptoms may vary from one person to another, here are some common symptoms people battle with reduced sugar intake:
1. Cravings: One of the most common sugar withdrawal symptoms is intense cravings for sugary foods or drinks. These cravings can be hard to fight, and it would be challenging to resist the temptation.
2. Fatigue and Low Energy: Sugary treats provide a quick boost of energy, so when you cut back on the intake, you may initially experience feelings of fatigue, sluggishness, and low energy levels. This is because your body is adjusting and trying to gain energy from other sources.
3. Headaches: Some individuals may experience headaches as a result of sugar withdrawal. These headaches can range from mild to severe and may be accompanied by other symptoms such as light sensitivity and even lightheadedness.
4. Mood swings and irritability: Sugar affects neurotransmitters in the brain, including dopamine and serotonin, which can influence mood. When reducing sugar intake, some people may experience mood swings, irritability, anxiety, or even depression temporarily.
5. Sleep disturbances: Sugar can disrupt sleep patterns and contribute to restless nights. During sugar withdrawal, you may experience changes in sleep pattern, such as difficulty falling asleep or staying asleep throughout the night.
6. Muscle Aches and Joint Pains: Some individuals may experience muscle aches, joint pain, and flu-like symptoms during sugar withdrawal.
It’s important to note that these symptoms are typically temporary and should subside as your body adjusts to the lower sugar intake. Stay hydrated, eat a balanced diet, get regular exercise, and ensure you’re obtaining essential nutrients from real food. If you have any concerns or experience severe symptoms, it’s recommended to consult a doctor immediately.
1. Start your Day with Protein and Healthy Fats: Bread and jam, a bowl of sugary cereals, is just a wrong way to start your day. Breakfast that’s high on sugar, for example, sugary cereals (with their high refined carb and added sugar content) cause a rapid rise in blood sugar levels, leading to a subsequent crash within a short period of time, triggering sugar cravings later in the day. Make sure the breakfast on your table has a protein source along with healthy fats because they ensure a steady release of energy, keep you full for longer, and help to cut down cravings for sugary foods. You can find the right combination of protein and healthy fat breakfast combos on weight loss diet plans on Rati Beauty. Subscribe to the Rati Beauty app to access these plans.
2. Add Fiber-Rich Food at Every Meal: Fiber provides a continuous, steady dose of energy, so you would never get those sharp hunger pangs which can trigger intense sugar cravings. The combination of protein, healthy fats, and fiber in the diet can help you tide over sugar cravings like a boss. Fruits like apple, whole grains, lentils, millets are all good sources of fiber. Also read: “12 Handy Tips To Add More Fiber to Diet for Weight Loss.”
3. Get Sugar Treat From Fruits: Fruits are nutritionally dense which means they come loaded with vitamins, minerals, fiber, antioxidants, required for optimum health. Fruits have a naturally-occurring sugar called “fructose,” which is metabolized by the liver, converted to glucose, and then only it raises blood sugar. All fruits have some level of fiber, that keeps a tab on blood sugar, and does not cause a sharp rise in insulin. However, when trying to lose weight, make sure you are picking low-glycemic fruits. Fruits that fall between 1 to 55 range are considered to be low-glycemic fruits which do not cause huge spikes in blood sugar levels – Cherries (GI 20), grapefruit (GI 25), pears (GI 38), oranges (GI 40), strawberries (GI 41), apples (GI 38), blueberries (GI 53), mangoes (GI 51), avocado (GI 15), guava (GI 12) are some great treats to try when sugar cravings hit.
4. Correct Nutrient Deficiencies: Several nutrient deficiencies can contribute to sugar cravings. For example, chromium deficiency can lead to unstable blood sugar levels, which can trigger sugar cravings as the body seeks a quick energy source. Similarly, magnesium plays a role in glucose metabolism and neurotransmitter regulation. Low levels of magnesium can disrupt insulin signaling and contribute to sugar cravings. Also, zinc deficiency has been associated with increased cravings for sweet foods. Also, low levels of B1 (thiamine), B3 (niacin), B6 (pyridoxine), and B12, which are involved in energy production and neurotransmitter synthesis can affect energy levels and mood, leading to sugar cravings as a way to boost energy and improve mood temporarily. Consume a healthy diet to get all essential nutrients to help manage sugar better and also to boost metabolism in the process.
5. Cut Down on Stress: Stress increases cravings for food, especially sugary treats. This happens because when we experience stress, our body releases the stress hormone, cortisol. Cortisol triggers cravings for foods high in sugar, fat, and salt because these foods activate the reward centers in the brain, providing temporary pleasure and comfort. Stress can also lead to emotional eating, where individuals use food as a coping mechanism to manage their emotions. Consuming sugar can temporarily improve mood and provide a quick energy boost. When stressed, people may seek sugary foods as a way to self-soothe and improve their emotional state. As we have mentioned above, stress can make sugary foods more appealing. The brain associates sugar with pleasure and reward, leading to an increased desire for these foods when under stress, so find effective ways to cut down on stress – listening to music, exercising, distracting your mind pursuing a hobby are a few ways that most people find beneficial. Also read: “5 Things To Do Every Single Day To Lose Weight.”
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Do you know what can enhance the flavor and delectability of your nutritious, protein-packed grilled paneer and tofu? Sauces and dips! Dips and sauces can add an extra layer of flavor to food like tofu, paneer, plain bread, making them more enjoyable to eat. Sauces and dips can even make raw, carrot, cucumber, and celery sticks taste so much better. The combination of different tastes and textures in food can enhance the overall eating experience and helps you to stick to the diet better. We’re well aware of the significance of protein in weight loss, and if we can amp up protein, the benefits become even more substantial. Experts say ideally every meal should have one source of protein on it, and when struggling to lose weight, just increase the protein intake. This macronutrient not only builds muscle mass, it promotes fullness and satiety, curbs appetite, boosts metabolism, and amplifies fat burning. With so many benefits associated with protein, you may want increase protein intake. By transforming our sauces and dips into protein-rich options, we can effectively elevate our protein intake. In this article, we list down 4 high-protein source to add flair and flavour to the blandest of foods.
Made from sesame seeds (rich in protein), tahini is a creamy paste made with a rich and nutty flavor that goes well with another protein-rich dip, hummus. To make this dip, blend boiled chickpeas, tahini, minced garlic, lemon juice, olive oil, cumin, and salt. Blend the ingredients together until smooth and creamy. If the mixture seems too thick, you can add water. Taste the mixture and adjust the seasoning by adding more salt, lemon juice, or garlic, if desired. This dip pairs along great with pita bread and with carrot and other veggie sticks. Also read: “7 High-Protein Snacks To Boost Weight Loss.”
Another yummy dip/sauce that is high on protein is almond and peanut chilli sauce. To make this dip – start by soaking the almonds in hot water for about 15 minutes. This will help soften and make it easier to remove the skin. Once soaked, drain the almonds and peel off the skin. In a blender, combine the peeled almonds, roasted peanuts, some minced garlic, grated ginger, chopped red chillies, and a bit of soy sauce and rice vinegar. Blend until you have a coarse paste. Heat oil in a saucepan over medium heat. Add the almond and peanut mixture to the pan and saute for a few minutes. Gradually add water to the pan, stirring well to combine. Adjust the amount of water based on the desired consistency of your sauce. Simmer the sauce on low heat for about 5-10 minutes. Taste the sauce and season with salt according to your preference. You can also adjust the spiciness by adding more chopped chillies if desired. Once the sauce has thickened to your liking, remove it from the heat and let it cool down. Your sauce for lettuce wrap and salad dressing is now ready. Also read: “6 Foods with Protein and Healthy Fats For Weight Loss.”
Add a protein factor to fresh fruits by dipping them in this dark chocolate peanut butter dip. You can dip slices of strawberries, bananas, apples, or pears to make them extra delicious. To make this dip – melt peanut butter and dark chocolate in the microwave. Once melted, add in a few drops of stevia extract (you can also skip the sweetener completely). Add milk while stirring continuously. The milk helps to achieve a smooth and creamy consistency. You can also add vanilla extract for extra flavor. Allow this dark chocolate peanut butter to cool and thicken slightly at room temperature and enjoy it with fruits or spread it on your bread instead of regular chocolate spreads.
Tzatziki Sauce is traditionally served as a condiment or dip alongside Greek dishes like gyros, souvlaki, or pita bread. It can also be used as a flavorful dressing for salads or as an accompaniment to grilled meat and vegetables. To make Tzatziki sauce at home, grate cucumber and squeeze out the excess water from cucumber to avoid the sauce from becoming too watery. In a bowl, combine the Greek yogurt, minced garlic, grated cucumber, extra-virgin olive oil, and lemon juice. Mix well to combine. Add chopped dill to the mixture and stir thoroughly. Season the Tzatziki Sauce with salt and pepper to taste. Adjust the seasoning according to your preference. Cover the bowl and refrigerate the sauce for at least 1 hour to allow the flavors to combine together, and your regular pita bread will never taste the same again.
Summing up, dieting does not mean surviving only on tasteless or boring meals. Many people have this misconception that going on a diet involves depriving themselves of tasty food, sacrificing flavor and enjoyment. But Rati Beauty diet has busted this misconception. Rati Beauty diet plans have achieved significant success because these plans offer a variety of delicious and flavorful options that adhere to healthy eating guidelines, helping people achieve their weight loss goals. Subscribe to the Rati Beauty app for your weight loss diet plans.
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One of the most common mistakes people make while they are trying to lose weight is setting overly ambitious weight loss goals without a proper diet plan in place. It’s important to be realistic and set achievable targets, and also to form healthy habits such as such as mindful eating, regular exercise, and adequate sleep. Many people also fall into the trap of following fad diets that often eliminate entire food groups or severely restrict calorie intake, leading to nutritional deficiencies and a higher likelihood of regaining weight. Also, when you are skipping meals without taking into account the body’s energy or nutritional requirements, it can actually hinder weight loss by slowing down metabolism and creating nutritional deficiencies. Now, these aren’t the only mistakes individuals make on their weight loss journey. If you are not seeing any results even after sincere efforts, Stop Making These 5 Mistakes While Trying To Lose Weight.
There’s no doubt that oatmeal is healthy, so are nuts, so is peanut butter, brown rice, etc., but cramming all these foods at once into your daily diet just because they fall into the category of “healthy foods” is a big mistake. That’s because the healthiest of foods have calories and they all add up at the end of the day. During weight loss, maintaining a calorie deficit is essential. So, you need diet plans like Rati Beauty that create a balance of these healthy foods. The diet plans on Rati Beauty help individuals maintain a calorie deficit while consuming healthy foods. By following our diet plans, you can ensure that you’re consuming an appropriate amount of calories to promote weight loss while still providing your body with the necessary nutrients. Subscribe to the Rati Beauty app to access our weight loss diet plans.
We all know by now that “sugar” can be detrimental to weight loss efforts, as it adds empty calories to your diet without providing significant nutritional value. However, it’s important to note that the sugar found naturally in whole fruits is not the same as added sugars. Fruits are packed with essential vitamins, minerals, fiber, and antioxidants. They offer a wide range of health benefits and play a crucial role in a balanced diet. By avoiding fruits, you may miss out on these important nutrients that support overall health. Fruits are a great source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. The fiber in fruits slows down the absorption of sugar into the bloodstream, preventing spikes in blood sugar levels compared to consuming processed foods with added sugars. Most fruits are associated with a lower risk of chronic diseases, such as heart disease, certain cancers, and obesity. They provide antioxidants that help protect against oxidative stress and inflammation in the body. Cutting out fruits entirely may deprive you of these potential health benefits, so eat your fruits, and eat them whole without juicing them out. Also read: “10 Weight Loss Foods in Every Indian Kitchen.”
Many beverages, including sodas, sweetened drinks, alcoholic beverages, and even certain fruit juices, milkshakes, smoothies, can contain a significant amount of calories. By monitoring and reducing your liquid calorie intake, you can create a calorie deficit and support your weight loss efforts. Just as the same with solid food, be mindful of portion sizes when consuming beverages. Many people underestimate the actual amount they drink, so do not forget to count calories in liquids.
While the concept of frequent meals as a weight loss strategy is quite popular, it may not be an effective way to achieve success. Here’s why – when you eat foods with simple carbs and sugar, your blood sugar levels rise, triggering the release of insulin. Frequent insulin spikes with frequent meals or snacking can make it harder to lose weight by blocking the access to stored fat for energy and also promoting fat storage. It would be a good idea to minimize the frequency of insulin spikes by eating at fixed timings. But in the end, the key to weight loss is creating a calorie deficit through a balanced diet and lifestyle, so instead of fixating solely on meal frequency, it’s essential to prioritize overall calorie intake. Also read: “6 Reasons Why Eating Real Food Would Lead To Faster Weight Loss.”
Discipline helps you stick to your weight loss plan better. It enables you to make healthy choices consistently, follow a balanced diet, and engage in regular physical activity. When trying to lose weight, you may encounter various challenges, such as cravings, lack of energy, lack of will power and motivation. During these obstacles, discipline and consistency would help you to stay focused and committed, allowing you to resist temptation, make healthier choices, and stay on track towards your goals. Also, discipline helps you establish and maintain healthy habits that support weight loss. By consistently practicing healthy behaviors, such as mindful eating, regular exercise, and adequate sleep, discipline helps you turn these behaviors into long-term habits. Over time, these habits become second nature and contribute to sustainable weight loss.
Summing up, correcting your eating habits, developing a healthy relationship with food, increasing activity levels, and improving overall lifestyle, are essential for weight loss.
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There’s more to coffee breaks at office than grabbing your favorite beverage and gossiping about the boss with co-workers. Studies say coffee breaks can actually enhance productivity. When employees take short coffee breaks, it can help to prevent burnout, reduce mental fatigue, and they can return to their tasks with increased focus and concentration. These breaks often provide an opportunity for colleagues to interact and socialize with each other. Employees may engage in informal conversations, catch up on personal matters, or discuss work-related topics in a more relaxed setting. Generally, during a work day, the mid-morning break takes place around 10:00 AM to 10:30 AM, and afternoon coffee break gets scheduled between 2:00 PM and 3:00 PM, giving employees a chance to recharge and re-fuel for hectic work for rest of the day. If you are trying to lose weight, using these breaks to do more than sipping coffee and rant about work overload, can boost the whole process. In this article, we list out 5 Things To Do During Coffee Break To Boost Weight Loss.
Coffee contains caffeine, a substance that functions as a stimulant, suppresses appetite, and is popular as a beverage that enhances metabolism and promotes fat burning. Additionally, caffeine has thermogenic properties, meaning it can help burn extra calories in the body. It is also packed with antioxidants, but to reap all these weight-loss boosting benefits, brew it black and skip sugar. Experts suggest to have your coffee black, avoiding milk, calorie-laden creamer, and also limiting daily coffee intake to just 2 or 3 cups.
Particularly, lunch and dinner. If you are on our weight loss diet plans on Rati Beauty, see what your next meals are, and grab the groceries on your way back home if there’s any ingredient that you do not have at home. The truth is when you know what meal you would be eating for lunch and dinner, that’s half the battle one. Most dieters fail because they don’t know what to grab when they are hungry and give into their temptations eventually. Use coffee breaks to plan even next day’s meals.
Did anyone tell you “sitting is the new smoking.” Even if you workout for one hour at the gym every single day, spending most of the time glued to the chair at work will undo all those efforts. You need to continuously move and remain physically active to keep the fat-burning furnace inside the body active. Take mini strolls while talking on the phone. Do some stretches and light exercises to burn calories here and there. Have you heard about “deskercise?.” Chair dips, chair pushups, arm circles, chair squats, knee ups are all different ways that you can workout moving away from the chair. Try them, you can thank us later. Also read: “10 Amazing Weight Loss Tips For Women.”
Chronic stress and high level of cortisol can really put a spoke in your weight loss wheel. Increased cortisol can stimulate appetite, leading to cravings for high-calorie and comfort foods. Cortisol promotes the storage of fat, particularly around the abdominal area. It does this by influencing the distribution of fat cells and promoting the storage of visceral fat, which surrounds organs in the abdominal cavity. Practice stress management practices during coffee breaks – listen to music, do some HIIT exercises, or simply take a moment to relax, deep breathe, and clear your mind.
Some of us may head out to the gym directly from office. Preparing in the office can play a significant role in motivating you to go to the gym in the evening. Use your office break to pack the gym bag with all the necessary stuff, including shoes, gym fit, fill up the water bottle, and also plan your workout to avoid doing random exercises that would fetch little results. A packed gym bag will motivate you to hit the gym right after office.
The first step towards a fit and leaner body is to get on your feet, and take more steps, and most experts recommend taking 10,000 steps or more through the day for that to happen. When the idea of hitting the gym and working out for hours together to lose weight does not seem like a do-able option, there is an easiest way to stay active and to make sure you are burning calories, and that’s by putting one step before another. You can burn considerable amount of calories each week by making sure you are on the feet for most part of the day, and trying to achieve a target of 10,000 steps and more because it can burn up to 0.5 kg a week. Use coffee breaks to hit your daily 10,000 step target – take strolls, walk up and down the stairs, and just move about.
We all experience that 4 pm hunger pangs, and to prevent cravings for unhealthy food, use coffee breaks to enjoy a quick but healthy snack – trail mix, a piece of fruit, a handful of nuts are all quick and weight loss options.
Summing, even though the purpose of coffee breaks is to create a balanced work environment, productivity, and social connections, doing these above-mentioned things will boost your weight loss efforts as well. For complete weight loss diet plans that help you to lose inches and kgs, subscribe to the Rati Beauty app.
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It’s a common desire to embark on a weight loss journey to target specific areas to melt away extra fat – belly, thighs, hips are some common areas of concern. Some of us are bothered by a protruding tummy, others by thigh fat, and some identifying back fat as their main issue. Unfortunately, when our bodies don’t conform and do not shed layers of fat from these areas first, it can lead to demotivation and frustration. While experts have made it clear that spot reduction is a myth, people then wonder which part of the body tends to lose weight first and how it is decided? Now, spot reduction aside, experts say an individual’s gender, body type, genes, and not to forget diet, all play important roles in determining from where they would be losing weight quickly and where they would be retaining fat for the longest. Not to forget, hormonal problems like insulin resistance make it extremely difficult to trim down belly fat, and with high insulin, one would hold on to belly fat for the longest. So, let’s solve this fat loss puzzle – which part loses first?
The fat cells can grow in size and number. Eating excessive calories, over a period of time, can cause fat cells to increase in size and fat can be stored in these cells, throughout the body. The fat cells in our body have different kind of receptors, and with regards to weight loss, we would mainly focus on alpha-2 receptor and beta-2 receptor. Fat cells with alpha-2 receptors do not actively participate in fat burning while the fat cells with beta-2 receptors actively release stored fat to be used as energy. The fat cells of your body have both these receptors and their distribution across the body would determine from where you would lose fat first and the last. If your thighs have fat cells with more alpha-2 receptors than the beta-2 receptors, then it would be a little more difficult to lose weight first from there. On the other hand, if your thighs have more beta-2 receptors, it will be easier to burn fat off there (that’s where body type, genetics, gender, etc. play a role). Body parts with stubborn fat have more of alpha-2 receptors than beta-2 receptors. For women, stubborn fat areas seem to be the butt, thighs and hips for women (this fat distribution was due to evolutionary adaptation to support the energy demands of pregnancy and breastfeeding. The body instinctively stores additional fat in these regions to ensure a readily available source of energy for the growth and nourishment of a developing fetus). For men, it’s love handles. Also read: “14 Reasons Why your Belly Fat Isn’t Melting Away.”
Remarkably, a person’s gender plays a significant role in where fat comes first and holds on to the longest – women hold on to weight more stubbornly on their hips, thighs, butt, and tummy that serves as an energy reserve during pregnancy and lactation. So, it would typically be the last place from where women would actually lose weight, as the body would want to save up all the extra energy to meet the demands of pregnancy.
Exercise does help a great deal in toning the areas you want, but unless the layers of fat on top remain, the abs won’t be revealed even with hundreds of crunches in a day or drinking copious amount of green tea. As someone rightly said, “abs are made in the kitchen and revealed in the gym!” Exercise does make a difference from where fat should be lost, but without straightening out the diet and creating a calorie deficit, it’s basically futile.
But don’t lose heart, there are amazing ways to lose weight from everywhere including thighs, belly, etc. You can start on diet plans through the Rati Beauty app, take part in the Speed Slim challenges, maintain a consistent exercise routine – creating a calorie deficit, burn excess fat overall, and ultimately achieve weight loss. These efforts would also help trim your overall body while also toning the specific problem areas you wish to address. So, straighten out your diet guys, check out Rati Beauty app for your weight loss diet plans, and lose weight like a boss!
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