You might have heard this multiple times before – “you cannot outrun a bad diet” – but then you can definitely club together exercise along with diet to get faster weight loss results. Fat loss fundamentally boils down to burning more calories than you consume through food, and unquestionably, diet plays a much bigger role in creating a calorie deficit and at the same time, ensures you are not adding any excessive calories. And with the right kind of exercise, you can create a larger deficit and accelerate fat burning. You cannot do extremes of either diet or exercise hoping to melt away all stored fat; for example, doing crash dieting or following extreme exercise routine is not a sustainable strategy, and you would most likely give up within a few days. Considering you are following the Speed Slim diet plans on Rati Beauty app, let’s look at the exercises which would help you bring about faster weight loss. Here you go:

1. Walking:

We tend to underestimate the weight loss benefits associated with walking and think it’s an activity only for the elderly population who want to improve their health markers like blood pressure and blood sugar. But then, aa majority of people who have successfully lost a considerable amount of weight started with brisk walking and then slowly graduated to high-intensity workouts. It’s a great exercise for those who find gym an intimidating place. Wait, there’s more – walking is not just great for physical health, it also is a great activity to clear thoughts and boost mental health as well. But do set a target to achieve a target of 10,000 steps or more per day because that way, you can burn up to 0.5 kg a week. You can also burn more calories than regular walkers by following these tips – “10 Walking Tips to Burn More Calories for Weight Loss.”

2. Jogging:

It’s one of the best cardio exercises, elevating your heart rate, leading to more calorie burn. Jogging engages large muscle groups, including your legs and arms. Since muscles are metabolically active, they need more energy in the form of calories to function, so the more muscles you engage, the more calories you get to torch. With jogging, one can burn 100 to 150 calories per mile. It’s also a good exercise to create an afterburn effect where your body continues to use up energy, long after the exercise has been done and dusted with, in order to replenish depleted oxygen level, to repair muscles, and to come back to its previous resting state! If you are too shy to jog, jumping ropes are a great alternative. Zumba and dancing too are effective way to workout.

3. HIIT/Tabata:

High-Intensity Interval Training (HIIT) form of workout comprises of short bursts of intense exercise followed by brief periods of rest. It can help you burn a lot of calories in a short amount of time; some people do only 7 minute of HIIT and see great results! HIIT exercises are great for individuals who cannot squeeze time out of their busy schedule to hit the gym. Burpees, mountain climbers, jumping jacks, bicycle crunches, high knees are some HIIT exercises which do not need any equipment at all and can be done in the comfort of one’s own home. Tabata too is a form of HIIT that involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 4 minutes. Also read: “7 Minute Fat Burning HIIT Exercises That you can Do at Home.”

4. Resistance Training:

Also known as strength training, it can change your body composition apart from helping with weight loss. Building muscle by strength training increases metabolism and helps burn more calories even at rest! When you lift weights, muscle fibers develop micro tears and the body uses up quite a lot of calories to repair and re-build these fibers, and gets toned in the process. Strength training also creates an afterburn effect which means you burn calories throughout the day as your body is repairing and re-building muscles. Squats, deadlifts, push-ups and lifting with weights are some of the best strength training exercises to try at the gym.

5. NEAT:

Just one hour of physical activity and getting sedentary for the rest of the day would do you no good; keeping active through the day will consistently burn calories and keep metabolism robust as well. There are certain fat-burning enzymes that shut down when you sit for a few hours and when you get up on your feet and take a few steps, these enzymes restart and get the fat-burning process into motion. That’s where NEAT activities would help. With NEAT (Non-Exercise Activity Thermogenesis), you get to burn calories through activities that actually do not fall into the standard category of “exercise.” Doing household chores like cleaning, mopping, sweeping for example. Some other activities that come under the NEAT category are dancing, standing and preparing meals (follow the diet plans on the Rati Beauty app). Even walking around the mall, doing window shopping would burn calories, just try to be on your feet for most part of the day.

Summing up, as mentioned above, every form of physical activity would help create a calorie deficit leading to weight loss. You can pick any form of exercise, do remember that yoga too is a good way to move your body, gain flexibility, fight stress (chronic stress can lead to emotional eating, poor food choices, disrupted sleep patterns, and hormonal imbalances, all of which can contribute to weight gain). So eat right and stay fit!

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“Indulging in Gulab Jamun today, sweating it out at the gym tomorrow! #GulabJamunGoals #FitnessJourney” – This would make for an interesting instagram reel/story along with a pic of you enjoying the delectable, sugar-infused dessert, but would this strategy work when you are trying to lose weight? There’s no doubt you would burn calories with exercise, but can you eat whatever you want guilt free and hope to burn it all off at the gym the next day? A lot of Bollywood celebrities project this idea that they eat whatever they want because they hit the gym every single day! They present gym as the ideal place to compensate for their indulgence in guilt food. But as cliched as it may sound, you can never outrun a bad diet. Let’s find out why “gulab jamun today, gym tomorrow” strategy will not work when it comes to weight loss.

1. One gulab jamun can have 150 calories or more (without the sugar syrup), and with a decadent sweet such as gulab jamun, who can stop at just one! There are just too many red flags in gulab jamun – it is made with ingredients like maida, khoya, and sugar, all of which are high in empty calories. Gulab jamun goes through deep frying first and is then soaked in a thick sugary syrup until consumed. And that’s why we are pretty sure there are more than 150 calories in a single gulab jamun! And if you are having 2 or 3 and sipping on the syrup at the same time – say “hi” to belly fat! Also, studies say fitness trackers overestimate calorie burn by as much as 93%, so depending on your smart watch to keep track of total number of calories torched would not be a great idea.

2. Always remember that weight loss is all about 80% diet and 20% exercise, and switching the percentages will not bring about significant results.

3. Exercise can burn a limited amount of calories, hence eating without restraint in the hopes to sweat out all the calories through exercise would not work. For example, a 30-minute walk on the treadmill would torch up just 180 calories! It’s easy to believe the numbers on the treadmill and other cardio machines, and overestimate the amount of calories burnt during exercise. A study says these machines exaggerate calorie burn by as much as 20%! Research also shows we can only burn about 10 to 30% of the total calories consumed each day through exercise. Here we are not undermining the importance of regular exercise in improving health and overall well being, but when you have a significant amount of kilos to drop, there’s not much it brings to the table. Also read: “Smart Ingredients To Cut Down Calories in Sweets.”

3. The number of calories burned during a workout session depends on various factors, including the type of exercise, its intensity, duration, and not to forget your metabolism.

Summing up, hitting the gym and exercising regularly is a great idea, but without being on a calorie-deficit healthy diet, it would not take you far along on your weight loss journey. Gulab jamun can be a rare indulgence, a cheat meal, but it cannot be part of your regular diet, not that “kuch meetha ho jaye kind of a treat” you can have everyday after dinner. Switch to a good weight loss diet program, eat healthy and nutritious food, practice portion control, and exercise consistently, and see all the extra fat melt away. Access nutrient-dense weight loss diet plans on the Rati Beauty app, and lose weight successfully and fast.

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A survey done in 2018 by CareerBuilder on 1,117 individuals who had full-time jobs in the United States found that about 45% of them reported having gained weight in their current jobs. Interestingly, the weight gain was more common among female workers, with 49% of them reporting it compared to 40% of male workers. Additionally, 25% of those surveyed mentioned having gained around 5 pounds or more in their current jobs. Another significant study done by researchers at the University of Georgia revealed that employees who had excessive workload and experienced burnout were developing negative habits such as overeating and sedentary lifestyle. These employees were also consuming foods that had more fat! Reportedly, they were so overstressed with work that even if they knew that they should be eating right and exercise for good health, they just didn’t have the time or energy to make necessary changes. So, want to know why long working hours is behind your weight gain? Let’s find out:

1. Long Working Hours Leave You With No Energy:

If you leave for work by 8 am and reach home only by 8 pm, then you are putting in too many hours at work. It’s obvious that you would neither have the time nor the energy for exercise or any other physical activity where you have a chance to burn excess calories, let alone find time to hit the gym.

2. Overeating At The End of the Day:

Projects to finish and deadlines to meet may leave little time during long working hours to have proper meals during the day. As a result, employees may either delay or skip meals altogether, leading to excessive hunger and overeating when they finally have the chance to eat (which is mostly during the night time), and and most of the eating would be to overcompensate for the long day at work. This would easily lead to weight gain over a period of few months.

3. Too Many Cups of Tea/Coffee To Recharge:

The caffeine kick from tea/coffee can act as a natural stimulant which helps to improve alertness and focus. When you’re feeling tired and sluggish in the afternoon, a cup of coffee can help sharpen your focus and make you more awake and alert. A cup of tea or coffee can also provide a temporary energy boost, particularly when paired with a sugary snack, and gives that quick pick-me-up to power through the rest of the workday. But with long working hours, you may need more than a few cups, to get quick boosts of energy. So much caffeine along with heaps of sugar in the system can act as roadblock in your weight loss journey. Also read: “7 Things To Do During Coffee Break To Boost Weight Loss.”

4. Co-Workers Acting As Food Pushers:

If your co-workers indulge in unhealthy snacks or meals, and offer you the same, you might get tempted to try. Colleagues also may bring in treats, sweets, candies, chocolates, doughnuts, cookies, etc., to share and it’s hard to say “no” to either the colleagues or the sweet treats they bring. All these snacks are calorie dense and having them through the day would definitely pack on extra pounds.

5. Office Vending Machines and Pantry May Not Offer Healthy Food Choices:

The nutrients in food give us the energy to perform our best and if all our main meals lack nutrients, it would hinder our performance. When you are spending a majority of the day in the office, surviving on office vending machine snacks and a pantry with limited healthy options, there’s hardly any room for nutrient-dense food to derive nutrients from. Instead, what you need to actually lose weight are meals from diet plans on the Rati Beauty diet. Subscribe to the Rati Beauty app to access all our diet plans.

6. Office Parties, Get-Togethers, Lunch Meetings, Dinner, Birthday Celebrations of Co-Workers:

At the office, every occasion gets celebrated and there are just too many. There are office parties, lunch meetings, birthday parties – and all of these revolve around food. If extra pounds are slowly showing up on the weighing scale, you need to keep a tabs on these office parties.

7. Bringing Work Stress To Home:

Long hours of work also means you are constantly under stress, and carry that stress to home as well. In that case, you may find it difficult to relax and unwind, worrying about work-related issues such as meeting deadlines the next day. Under this chronic stress, your body would release a hormone called cortisol that would make you crave for sugary and high-fat food, and slow down metabolism as well. You may resort to emotional eating as a strategy to relieve stress. Additionally, this kind of stress can keep you up most of the night and there are numerous studies that show a strong link between sleep deprivation, weight gain, and belly fat! So, do get that mandatory 7 hours of sleep every single night!.

8. Spending Long Hours at the Work Desk:

]As mentioned earlier, long working hours in the office, where you are spending most of the day hunched over at the desk, would leave you with little energy at the end of the day. A sedentary lifestyle can promote fat accumulation, especially around the abdominal area. When you’re not moving much, you can gain weight more easily. Also, if you sit a lot, you might end up eating more snacks, especially unhealthy ones. This can make you gain even more weight.

Summing up, do not allow long hours at work play havoc with your health. It’s clear that there are so many factors contributing to weight gain when you are in a stressful work environment. While you may think that only your busy work schedule is preventing you from going to the gym, there are additional factors that contribute to weight gain, including emotional eating to relieve work-related stress. If you’re concerned about your waistline expanding and do not know how to lose weight with a highly-demanding job, turn to Rati Beauty diet to know the right strategies to lose weight.

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There’s one superfood that does not get its due attention and that’s pomegranate! This nutrient-dense fruit with its bright vibrant seeds are full of juicy goodness with the right combination of sweetness and tartness, can be considered a superfood due to its high levels of antioxidants (anthocyanins, flavonoids, polyphenols), vitamins such as vitamin C and vitamin K, and also for its immunity-boosting and inflammation-fighting properties. However, recently, there has been some talk about how pomegranate can help with weight loss. So, does pomegranate really help with weight loss? Let’s find out:

Let’s start with the calorie count, there are just 83 calories in 100 gm of pomegranate seeds, but having a medium-sized pomegranate calories can go up to 234. The glycemic index of pomegranate is 53 which falls into the average range, which means it does not raise blood sugar too sharply. Also, the glycemic load is also in the medium range at 18, which means it is a diet-friendly fruit. Also read: “8 Best Antioxidant-Rich Fruits for Healthy Weight Loss.”

Next, we talk about anthocyanins. Anthocyanins are a group of flavonoids present in pomegranate juice along with tannins, which are bioactive compounds. Anthocyanins are compounds that can control metabolic syndrome and obesity by improving lipid metabolism, increasing calorie burn, suppressing food intake and inhibiting fat absorption. This category of antioxidants fight free radicals that cause cellular damage. Studies indicate that anthocyanin-rich foods not only lower the risk of metabolic diseases like heart disease, stroke, and diabetes, but also reduce inflammation, oxidative stress, and slow down build-up of body fat, particularly around the belly. Reports show that pomegranate along with blood orange are fruits with the highest amount of anthocyanins in them. Additionally, since this fruit has a good amount of B vitamins, they help to boost metabolism as well, so does the presence of potassium. Also, when when you consume the fruit without juicing it out, you get enough fiber to boost further fat burning. Also read: “15 Foods That Slow Down Fat Accumulation in the Body.”

So, yes, pomegranate does help to boost weight loss, but relying solely on pomegranate or pomegranate juice will not melt all that extra fat. You need to be in a calorie deficit without compromising on nutrition, eating healthy food and deriving the energy and nutrients that are necessary for the fat-burning process. Subscribe to the Rati Beauty app to access weight loss diet plans.

Now that you know that pomegranate is a weight-loss friendly food, it can be enjoyed in various ways – pomegranate raita, pomegranate chutney, cucumber and pomegranate salad are a few options. You can also sprinkle it on poha, regular salads, Greek yogurt, fruit chat, and also to add sweetness to South Indian curd rice.

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Practicing clean eating is an effective strategy that would help a good deal in your weight loss journey. Having a balanced diet by including whole grains, vegetables, fruits, and other nutrient-dense ingredients and cutting down on sugar, saturated fat, sodium, and ultra-processed foods would ensure you are engaging in clean eating. Needless to say, the convenience of ordering meals through food-delivery apps is taking a toll on your health and waistline. By opting for fewer restaurant foods and preparing more home-made meals is a method to ensure you are embracing a clean eating lifestyle. The bonus is that you get to save a lot of money in the process! In fact, switching completely to home-cooked can help you lose weight fast and keep it off too (whipping up Dalgona coffee and baking homemade pizza do not count!). Additionally, we list out 5 reasons why home-cooked food can help you lose weight.

1. Because Abs are Made in the Kitchen:

Even fitness experts would agree on this – While exercise and ab workouts help in building and strengthening the core muscles, it’s what you eat and how you manage your calorie intake that largely determines whether those well-developed muscles would become visible beneath a layer of body fat. Only when you lose overall weight by controlling the diet, the layer of fat covering the abs would lift off. So, those washboard abs you dream about day and night, can only be achieved when you have a better control of the kitchen. Once you start cooking up more meals in your kitchen, those ab workouts would seem to be more effective. Also read: “4 Best Rice Options To Enjoy Your Dal Chawal.”

2. Complete Control Over Ingredients:

We need protein, fiber, healthy fats, vitamins, minerals, and so many other nutrients to lose weight and when you prepare your own meals, you can pick and choose weight-loss friendly ingredients and cut out those that can hamper weight loss (sugar, saturated fat for example). With outside food, a high amount of oil added, sodium, sugar, and calorie-dense ingredients would make it difficult to keep a tab on total calorie intake. For weight loss-friendly ingredients, browse the diet plans on the Rati Beauty app.

3. You Can Choose The Quality and Quantity of Cooking Oil:

When cooking at home, you can select the type of cooking oil, this allows you to choose healthier options like olive oil. Also, at home, you can easily limit the amount of oil used (because even olive oil which is considered one of the healthiest has 119 calories per tablespoon!). By using less oil or opting for cooking methods that require minimal oil, you can control the calorie content of your meals. In restaurants, many dishes are prepared with excess amount of cooking oil to increase the flavour of dishes and to appeal to the tastebud of customers.

4. Offers a Better Chance To Portion Control:

There’s more than what meets the eye when it comes to restaurant food, which means, that even though the food portions might look smaller on the plate, the calories would be way much higher (with the amount of oil and other calorie-dense ingredients used). While dining out, since we are paying for our meals, there’s always that pressure to finish what’s on the plate, and consume portions larger than what we need. As we all know by now, we need to be in a calorie deficit to lose weight, which means consuming fewer calories than we are burning. It’s easier to count calories and practice portion control with home-cooked food. Also read: “8 High-Protein Dals and Pulses For Weight Loss.”

5. Ensures Safe Food Handling and Hygiene:

When eating outside food, it’s difficult to guess whether proper hygiene was maintained during preparation. There’s always a risk of contracting food poisoning while consuming food from outside. It can disrupt gut health and hinder weight loss by slowing down metabolism. Food poisoning can also damage the lining of the intestines, affecting the absorption of essential nutrients, leading to nutrient deficiencies, which can impact weight loss.

Summing up, home-cooked meals can help you reach your weight loss goals. And all diet plans on the Rati Beauty diet are all about nutrient-dense home-cooked that result in faster fat burn. If you need help to shed extra pounds, these plans are perfect for you!

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It’s high time we weed out unhealthy food from our diet and replace them with more healthy, nutrient-dense options for better health and weight loss. Because unhealthy ingredients often contain more calories, saturated fats, and added sugar that would eventually lead to weight gain. By making healthy swaps, you can cut down calories and more nutrients as well, which is essential to lose weight because you’re not just cutting calories but also providing your body with the fuel it needs. But there’s one area we all go weak in the knees – “desserts, sweets, mithai!” Indian sweets can indeed pose a challenge for  those who want to celebrate the upcoming festivities with full gusto but then do not want to get off the weight loss wagon either. Well, you can make an exception during festivities and enjoy just a teeny-weeny bit of sweet treats, but then avoid buying them from outside. In fact, making sweets at home allows you to control the ingredients and cut down sugar by a great degree. The best thing is that you can experiment and swap unhealthy ingredients with better alternatives. But here’s a friendly reminder, do reserve sweet treats for special occasions, indulge in them only occasionally, otherwise, they can easily make you gain weight. One more tip – during these festivities, if you receive sweets as gifts, consider sharing them with family and friends So, coming back to healthy swaps, here are some swaps that can make your kheer and ladoo more supportive of weight loss goals.

1. Halwa:

You can cut down the amount of sugar in halwa by making it with naturally-sweet apple, sweet potato, and carrot. Also, make it more nutritious by replacing sooji (semolina which is primarily made of refined carbs) with moong dal and ragi where you get complex carbs.

2. Kheer:

Have you thought about making kheer with quinoa and apple as main ingredients, or rolled oats, or with makhana!

3. Ladoo:

Forget motichoor and besan ke ladoos. Try experimenting with oats ladoo, nuts ladoo, peanut ladoo, and a combination of anjeer, coconut, pumpkin seeds, sunflower seeds with dates to make ladoos. Also read: “8 Surprising Sources of Empty Calories you May Be Overlooking.”

4. Barfi:

Festivities are so incomplete without barfi. Instead of regular sugar-rich barfis, whip up peanut barfi, nuts barfi, walnut barfi, badam barfi, or dry fruits mix barfi (with almonds, peanuts, sesame seeds, dates).

And no one is going to stop you from eating nutrient-rich protein bars made at home with peanuts, almonds, pumpkin and sunflower seeds, walnuts, coconut powder, and dates!

Summing up, festivals are truly a time of merrymaking when family and friends get together, eat and celebrate together, but do remember to enjoy sweets in moderation and be mindful of portion sizes as well if you are trying to lose weight. If you are struggling to lose weight and don’t know how to kickstart your weight loss journey, subscribe to the Rati Beauty app to lose weight fast and without starving.

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All nuts, whether it’s almond, walnut or pistachio, are a great snacking option, especially for people who are trying to lose weight. Experts recommend that we should swap hyperpalatable snacks like potato chips, chocolate bars, biscuits with a handful of nuts because they are nutrient dense whereas hyperpalatable snacks lack nutrients and are high in empty calories. Nuts can also be considered superfoods because they come packed with protein, fiber, healthy fats, vitamins, and so many other essential macro and micronutrients. All these nutrients are beneficial in one’s weight loss journey – protein keeps you full for long and maintains energy levels between meals, healthy fats are heart healthy and also reduce the likelihood of overeating or snacking, whereas fiber contributes to fullness and satiety. In addition, micronutrients like potassium and magnesium boost metabolism. Almonds are particularly believed to support weight loss journey by being low in saturated fat. With so many benefits associated with nuts, it’s difficult to look the other way, but the obvious question arises – is it okay to eat nuts and almonds daily? Let’s find out:

How Eating Nuts Can Help with Weight Loss?

1. Most of the nuts come packed with protein, fiber, and healthy fats – all three help in curbing appetite, by keeping you full and satisfied for long hours.

2. Nuts have low glycemic index, which means they provide the energy without raising the blood sugar sharply unlike high-glycemic foods which cause insulin spikes and the subsequent crash in energy levels can trigger hunger and cravings for high-sugar and calorie-dense foods. So, with the inclusion of nuts, it’s possible to cut down excess calories at the end of the day.

3. Magnesium, phosphorous, B vitamins, copper, potassium are common nutrients found in nuts like almonds, pistachios, and walnuts which help to boost metabolism and burn more calories.

4. Combining nuts with a carbohydrate source is a smart strategy for weight loss. Since nuts are rich in healthy fats, protein, and fiber, they promote satiety and reduce calorie intake when paired with carbohydrates. This combination of nuts with carb source, provides steady energy and helps prevent energy crashes and sugar cravings. Also read: “6 Mid-Morning Snacks To Eat Before Lunch.”

5. You can make a trail mix by combining different nuts and seeds. You can mix unsalted almonds, walnuts, pumpkin seeds, and even dark chocolate chips (with at least 70% cocoa), and add air-popped popcorn as well. Store in an air-tight container and snack on it when hunger strikes. This nutrient-dense mix includes almonds and walnuts for healthy fats, protein, and fiber, pumpkin seeds for essential minerals and fiber, and dark chocolate chips of course for antioxidants, popcorn is low in calories but has good fiber content and also adds the  “yummy” factor. You can carry this trail mix as office snack, on travels, and even to movie dates. Also read: “Can Snacking on Trail Mix Boost Weight Loss?”

6. You can add nuts to a bowl of oatmeal, in Greek yogurt for extra yumminess, and in salads for that crunch factor.

There are different ways you can use almonds and other nuts on a diet, but the important thing to remember here is that you need to stay in a calorie deficit to lose weight, and nuts can easily push you out of that deficit. For example, almonds have 579 calories in 100 gm, cashew nuts have 553 calories, pistachios 562 calories, and walnuts 654 calories/100 gm! So even though you can have almonds and other nuts while on a diet and when trying to lose weight, the key is to practice portion control so as to stay in calorie deficit and burn stored fat. Consuming nuts in excessive quantities would lead to weight gain. So, you can sprinkle nuts on salads, add in smoothies, salads and Greek yogurt daily, but how much to add and how many nuts to eat should be strictly portioned. If you have no idea, our diet plans on Rati Beauty help with the exact quantity and amount to include in your daily diet. Subscribe to the Rati Beauty app to access all the diet plans and details.

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How can you even celebrate Diwali without sweets? And there a whole lot of festivals before Diwali where feasting and indulging in decadent sweet treats are integral to the tradition. It’s quite clear that maintaining a calorie deficit while taking care of nutrition is essential for weight loss. However, during festivals, you do have to make room for sweets! So, even while adhering to your diet, even when enjoying sweets, to prevent weight gain, you would need to practice portion control. Practicing portion control is the key and understanding the calorie content and recommended serving size helps you stay within your calorie deficit. So, in this article, we have compiled a list of traditional sweets and how much you can consume to stay within 200 calories (based on popular sweets from brands such as Haldirams). But do remember, you are making room for these sweets by compromising on healthy food, so do reserve this indulgence in sweets only for festivals/special days, otherwise, they can easily derail your weight loss progress.

Before that,

If you want to indulge in a bit of Indian sweets without actually worrying about putting on a lot of weight, make the sweets without white sugar. You can make use of jaggery, honey or even dates (but do keep in mind that there’s no great difference between the number of calories (jaggery has 383 calories/100 gm, honey 304 calories/100 gm, dates 282 calories/100 gm). Also, condensed milk is a strict “no-no,” which is made by adding an insane amount of sugar to milk! Certain other low-cal sweet options are banana barfi halwa, coconut barfi, sugar-free dessert phirni, badam halwa, sweet and spicy nuts, non-fried gujiya (baked), or make the gujiya with whole wheat or oats flour and with filling of nuts, raisins, anjeer and even moong dal.

So, here’s the amount of mithai that you can have on festivals, and not exceed the 200-calorie limit.

1. Kaju Katli: One piece may have up to 91 calories, so you can have around two of them!
2. Besan Ladoo: One ladoo will have around 160 calories (you can have maybe one and half).
3. Motichoor Laddu: One ladoo 120 calories – you can have one-and-half.
4. Besan Barfi: One piece has 200 calories – you can have just one.
5. Milk Kesar Barfi: One piece has 110 calories.
6. Coconut Barfi: One piece has 180 calories – one piece only.
7. Gajar ka Halwa: 280 calories in one cup – so you can have half a cup! Also read: “15 Ways to Satisfy your Sweet Tooth without Refined Sugar.”
8. Sooji Halwa: 320 calories in half a cup! Skip it if you can.
9. Rasmalai: One piece can have 200 calories, stop at one!
10. Doodh Peda: One piece may have 100 calories, you can have up to 2. Also read: “6 Sugar Substitutes To Make Diwali Sweets.”
11. Badam Kheer: Half cup can have up to 200 calories.
12. Kalakand: Around 130 calories per piece.
13. Jalebi: 100 or more calories in one piece, eat with caution.
14. Well, gulab jamun is the most popular one and everyone’s favorite – one gulab jamun with 1 tbsp syrup is around 140 calories! You can have one medium-sized one, even rasgulla, but skip the sugar syrup!

Summing up, indulge in sweets temporarily, but swiftly return to your diet, and if you have gained a bit of weight, Rati Beauty diet program can help you in shedding those extra festive pounds and lose weight successfully.

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15 Ways to Satisfy your Sweet Tooth without Refined Sugar

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India celebrates a line-up of festivals from September to December, making this period one of the most vibrant and joyful times of the year – starting from Janmastami, Navratri, Dusshera, Diwali, Christmas, and finally New Year. Food is an integral part of these festivities, more specifically, sweets are an indispensable part of feasting. And there’s absolutely no celebrations without gulab jamun, jalebi, barfi, kaju katli, halwa, peda, rasmalai, puran poli, and of course multiple varieties of kheer and ladoo. However, individuals who are on a diet are already panicking since they know all of these yummy sweets are made with sugar and binging on these treats would sound death knell for their weight loss goals. If you too are trying to figure out healthier alternatives to make a variety of mouth-watering Indian mithais, you must have finally short-listed honey and jaggery, both hailed for being better alternatives to white sugar. But can you actually binge on sweets made with honey and jaggery and still lose weight? Read on to find out:

Why Sugar is Not Good For You?

1. Sugar has a high amount of empty calories – 1 tablespoon sugar has around 48 calories. And now, calculate how many tablespoons of sugar you would need to make that motichoor ka ladoo.:P
2. Sugar can cause fine lines and wrinkles to appear on your skin prematurely, through a process called glycation, where the sugar in bloodstream attaches to protein and produces free radicals that damage collagen and elastin fiber, and when that happens, the skin loses its youthfulness and firmness. Also read: “10 No-Added Sugar Snacks For Weight Loss.”
3. Insulin resistance is one of the major causes of polycystic ovarian disease/PCOS. Excess sugar consumption can lead to insulin resistance by overloading cells with glucose, causing them to become less responsive to insulin signals. This forces the pancreas to produce more insulin, eventually leading to reduced insulin sensitivity and an increased risk of diabetes.
4. Leading cause of obesity. Excessive sugar intake spikes up insulin, and insulin is a hormone which facilitates fat storage in the body. Sugar is considered as one of the main causes of obesity and increasing waistline the world over.
5. Sugar consumption is linked to an increased risk of cancer and type 2 diabetes due to its role in promoting inflammation and insulin resistance, while its contribution to weight gain and inflammation heightens the risk of stroke and cardiovascular disease.

So, answering the main question:

Jaggery vs Honey – Which one is Better?

Jaggery:

Jaggery (Indian gud) is an unrefined sweetener (usually sourced from sugarcane, coconut palm, and date palm), and used since ancient times in India to make sweets and treats. While white sugar undergoes extensive processing and lacks nutritional value, jaggery retains minerals like potassium, calcium, magnesium, iron, manganese, and vitamins A, C, and E. It aids digestion, supports lung health, detoxifies the body, improves hemoglobin levels, relieves constipation, and may help in lowering blood pressure. However, it’s essential to note that nowadays jaggery undergoes extensive processing which may involve chemicals like calcium oxide and bleaching agents.

Calorie wise, jaggery has 383 per 100 gm and white sugar has 385 calories, but considering the nutritional value, jaggery is a better choice, though that does not make much of a difference from a weight loss point of view.

To cut the story short, with overconsumption, calories from both refined sugar and jaggery get converted to fat and stored in the body, leading to weight gain.

Honey:

1. Rich in nutrients, with good amount of vitamins and minerals, honey has a good nutritional profile. Though there are more calories in honey (64 calories per tbsp) compared to white sugar (45 calories per tbsp), honey tastes way sweeter. The glycemic index of honey is 58 and sugar is 60, so not much difference there. Honey has more fructose and less glucose (sugar is 50% fructose/50% glucose whereas honey contains 40% fructose/30% glucose with rest of it water, enzymes, minerals, and nutrients), but do remember, it does still manage to raise blood sugar.
2. Even though the glycemic index of honey is slightly lesser than sugar at 58 (sugar has 60), it falls into medium GI index, and would still manage to raise the blood sugar, not ideal for people who are type 2 diabetes and trying to lose weight. Low glycemic foods rank from 1 to 55 (glycemic index of a food is determined based on how fast and how high it can increase blood glucose).

Counting calories per 100 gm – Calories in jaggery 383 per 100 gm, white sugar 385 calories per 100 gm, honey has 304 calories per 100 gm (pretty much the same amount of calories).

Summing up, honey and jaggery have calories plus nutrients whereas white sugar has only empty calories. But when it comes to losing weight, what matters is being in a calorie deficit, and in honey and jaggery, there are just too many calories, and when they are used to make Indian sweets, where other calorie-dense ingredients like ghee, nuts, refined flour, khoya are used generously; without portion control, having them would easily derail one’s weight loss journey. Because as we have mentioned above, at the end of the day, you need to consume fewer calories and burn more of them. So eventually, it’s not just about jaggery and honey, you need to consume less of calorie-dense foods, like mithai and sweets and in moderation. If you are trying to lose weight and have experienced disappointment with previous diets, consider checking out the Rati Beauty diet to lose weight fast and without crash dieting or starving. Subscribe to the Rati Beauty app to access all our diet plans.

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May this Ganesh Chaturthi bring you more joy and happiness. Wishing you and your family a Happy Ganesh Chaturthi!

Ganpati Bappa Morya!

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Side dishes play a crucial role in Indian cuisine – from the humble onion-tomato-cucumber salad to the must-have nimbu ka achar, these dishes complement the main dish and provide a variety of flavour and texture to the whole meal. As mentioned above, a side dish typically refers to a small serving of food that accompanies the main course of a meal. But don’t underestimate the impact of mindful side dish choices because they can play a strong supporting cast in your weight loss story. The right choice of side dish can play a significant role in a weight loss plan as they can add flavour, provide additional nutrients, without adding excessive calories, for example, salads can add vegetables and provide essential vitamins and fiber. Not to forget, a well-plated meal with side dishes can be visually appealing and can make the dining experience more enjoyable and satisfying. If you are someone who is trying to lose weight, choose your side dishes wisely, for they hold the power to tip the scales in your favour. And these 9 best dishes supercharge your weight loss journey.

1. Hummus:

Made from blended chickpeas, tahini (sesame seed paste), lemon juice, garlic, and olive oil, it’s a Mediterranean dip that is high in protein and healthy fats. Hummus is often served as a dip with pita bread and fresh vegetables like carrot sticks, cucumber slices, or bell pepper strips. Hummus can also be served as a side dish alongside other items like grilled chicken. But the best thing is that hummus with lemon juice can replace your high-calorie store-bought salad dressing!

2. Raita:

Most of Indian households cannot do without raita, but if you want to cut down calories, avoid the boondi, and switch to cucumber raita or beetroot raita which are rich in nutrients but low in calories.

3. Mashed Sweet Potato:

Have you tried mashed potato with stuffed bell peppers (filled with a mixture of quinoa, black beans, vegetables)? Mashed sweet potato is also a yummy accompaniment for your protein-rich non-veg sources like grilled chicken and grilled salmon varieties when you don’t want to cut down calories but want extra flavour to these protein sources.

4. Masala Peanut Chaat:

This one makes for a delicious snack as well! Masala peanut chaat is made by roasting raw peanuts (after coating them in a mixture of turmeric, red chili powder, cumin, coriander, salt, and a pinch of asafoetida) and then combining with chopped onion, tomato, cucumber, green chili, fresh coriander, lemon juice, salt, and also chaat masala. Peanut salad adds a crunchy element to grilled tofu, grilled vegetables, etc. Also read: “Here’s How Peanuts Can Help you Lose Weight.”

5. Marinated Tomatoes:

This refreshing side dish goes well with grilled proteins, roasted vegetables, quinoa bowl, kebabs, and believe it or not, omelettes. So, if you find having just an omelette in the morning as breakfast is not satisfying enough, adding marinated tomatoes would change the whole breakfast game.

6. Cauliflower Salad:

Cauliflower can replace potatoes in a “potato salad.” You can make this salad by mixing steamed cauliflower, Greek yogurt, and other ingredients, and have lesser calories at the main meal and more nutrients.

7. Baingan Ka Barta:

The smoky flavor of roasted eggplant/brinjal, combined with rich spices and seasonings, makes it a flavorful and hearty dish that goes well with roti, phulka, paneer tikka, and even grilled dishes.

8. Coconut Chutney:

Whether it’s idli, dosa, upma, and even dhokla, coconut chutney adds so much of flavour and richness to simple dishes, and provides healthy fats and other nutrients as well. Also read: “Is Idli Good For Weight Loss?”

9. Mint Chutney:

This chutney has a refreshing and tangy flavour that goes so well with kebabs, grilled fish, paratha, dhokla, paratha. Although rich in taste, mint chutney that goes well with every other dish, is extremely low in calories.

Overall, these side dishes offer a variety of flavour, texture, and make for a satisfying meal while the Rati Beauty diet offers a selection of weight-loss-friendly main dishes designed to boost your weight loss journey. Subscribe to the Rati Beauty app for your weight loss diet plans.

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You might have heard about orange juice and watermelon juices, but have you heard about ABC juice? It’s a juice skincare junkies and health freaks are gulping down in the hope to get glowing skin and to attain “pink health” by infusing the body with loads of vitamins and other nutrients. Individuals are getting hooked to this drink, thinking they can load the body with numerous nutrients in one go, all within a fewer calories. But what’s ABC juice? ABC juice is a natural drink made by blending three main ingredients – apples, carrots, and beetroot. The name “ABC” comes from the first letter of each of these ingredients. ABC juice is hailed for its ability to flush out toxins from the body along with boosting immunity, apart from its anti-ageing benefits. But is ABC juice good for weight loss? Let’s find out:

What makes ABC juice a popular health drink are its main ingredients. Here’s what they add to this vibrant beverage:

Ingredients of ABC Juice:

As mentioned above, the main ingredients of this juice are apple, beetroot, and carrot. Some people additionally add rock salt, lemon, black pepper, and even honey for extra taste, but a majority just stick to just these three ingredients with maybe a small slice of ginger to prevent digestive issues. Also read: “Why Should We Stop Having Packaged Fruit Juices?”

1. Apples: “An apple a day keeps the doctor away!” This age-old saying holds relevance because apples are a nutrient-rich fruit, known for their dietary fiber content, particularly pectin, which supports digestive health and helps regulate blood sugar levels. Its’s full of nutrients like vitamin C, vitamin A, and minerals like potassium, which regulates blood pressure and muscle contractions, along with small amounts of B vitamins and various minerals like calcium, magnesium, and phosphorus. These fruits are packed with antioxidants, including flavonoids and phenolic compounds, and phytochemicals like quercetin, contributing to anti-inflammatory and antioxidant effects. Fructose is the sugar found in apples.

2. Carrots: Carrots are a highly nutritious vegetable, well-known for their rich vitamin and mineral content. They have high levels of beta-carotene, a pre-cursor for vitamin A, which is essential for maintaining good vision, a strong immune system, and healthy skin. Carrots also have vitamin C, vitamin B6, vitamin K. Carrots also contain important minerals like potassium, as well as dietary fiber, which aids in digestion. These vegetables are packed with antioxidants, such as carotenoids, known to fight free radicals. Additionally, carrots offer phytochemicals like lutein and zeaxanthin, beneficial for eye health, and polyacetylenes.

3. Beetroot: This juice gets its deep red color from the beetroot. Beets are known for their high levels of antioxidants, vitamins, and minerals. It offers dietary fiber, which supports digestive health, and contains key vitamins and minerals, including folate, vitamin C, potassium, and iron. Rich in phytonutrients like betalains, it possesses antioxidant and anti-inflammatory properties. Additionally, beetroot contains betaine, an amino acid that promotes protein synthesis, improves body composition and promotes fat loss.

It’s worth noting that ABC juice can be customized based on personal preferences. As mentioned above, some variations may include additional ingredients like ginger, lemon, honey, and black pepper for added flavor, but the basic recipe includes just 1 medium-sized apple, 1 medium-sized beetroot, and one small beetroot, which are peeled and blended together in a juicer or blender, and served fresh. This juice is simple to make and is a cost-effective health tonic.

But is it good for weight loss? There are few issues that we would like to address.

Here are the issues:

1. It cannot replace a meal – since it’s not filling and lacks so many other nutrients, you cannot expect to lose weight drinking just ABC juice day in and day out. It can be part of a healthy diet, but cannot be the “entire diet.” Consume ABC juice in moderation, and make sure you are eating wholesome meals with protein, carbs, and healthy fats as well.
2. If you are an individual with a high risk factor for developing kidney stones, avoid excess consumption of vegetables like spinach and beetroot as they are associated with development  of kidney stones.

3. Juices, even if it’s ABC juice, would spike blood sugar, and trigger insulin release, and the subsequent slump in blood sugar will leave you hungry short after. Do not replace meals with juices to avoid frequent hunger pangs. Also read: “Can you Lose Weight By Drinking Only Fruit Juices?”

Summing up, we would recommend having a whole apple as a snack to get its fiber benefits as well. You can combine apple, carrot, beetroot in a salad and that would support your weight loss goals by a great deal. You can also have apple slices with peanut butter as a delicious mid-day snack. Beetroot raita is also a popular meal option. Do not make the mistake of replacing meals with ABC juice or going on a
“juice-only” diet because you are bound to get disappointed with the results! To lose weight successfully, you need diet plans such as on the Rati Beauty app. Subscribe to the Rati Beauty app to access all our plans including the Speed Slim diet plans.

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We would like to tell you at the outset, don’t rely on will power to lose weight or reach your weight loss goals because it may fizzle out sooner than you think. The only way you would see results is if you stay consistent. From a broader perspective, staying consistent would mean not missing two workouts in a row and not having two unhealthy meals back to back. Also, stop relying on motivation to give you the necessary boost every single day to get up and about, instead stay disciplined. Want more help on how to stay consistent on your weight loss journey? Read on for amazing tips that work!

1. Do Not Make Drastic Changes:

Drastic changes in diet or exercise routines would be difficult to maintain over the long term, and after a few days, would lead to burnout, or a return to old eating and lifestyle habits once the motivation and will powder wears off. Drastic changes, such as crash dieting, can lead to health issues, nutritional deficiencies, even severe hair fall. Another drastic change that people make – hitting the gym with a vengeance, exercising for 2 hours/6-7 days a week, needless to say, would result in fatigue, risk of injury, and burnout. Likewise, following fad diets would also negatively impact your relationship with food, to a point that you would dread eating food. Instead make gradual changes to both diet and lifestyle – you would be amazed to know that you can drop lots of weight by eating normal food, without starving, and just by going on daily walks. To learn how you can do that, subscribe to the weight loss diet plans on the Rati Beauty app, and we will take it from there.

2. Form Daily Habits and Stick To Them Strictly:

Keep track of every meal, eat only at scheduled timings, and set aside a fixed time to exercise. We would even recommend using alarms on your phone to remind you of your meal timings, workout schedule, and to drink water and keep yourself hydrated through the day. Alarms would also help you to get up and move about if you lead a sedentary lifestyle. Form daily habits like these to be disciplined, and it will be easy to stick to them after a few days. Try to build and keep good habits that help you lose weight in a healthy way.

3. Schedule The Entire Week’s Meals Together:

Plan ahead your entire week’s meals and menu at once. This practice would make sure you are cutting out temptations to indulge in unhealthy food choices when you don’t know what to eat for breakfast, lunch, dinner, and as snacks. Shop for groceries for the entire week and meal prep ahead to reduce dependence on will power to resist temptations and cravings. For more help to choose diet plans and list of weight-loss friendly grocery list, check out the Rati Beauty app. Also read: “8 Tricks To Speed Up Meal Prep on a Weight Loss Diet.”

4. Get An Accountability Partner:

Tag along a friend/spouse/family member/colleague to join in your weight loss journey. Or better enroll in a weight loss program that makes you accountable (Rati Beauty diet, for example). Here, you would find like-minded people who are pursuing similar goals, making lifestyle changes, and eating good food and losing weight successfully. You can get inspired from them and tap into their motivation to stay consistent until you reach your goal.

5. Follow a Workout Routine That You Would Enjoy:

As we have mentioned a lot of times previously, gym is not for everyone – it can be an intimidating place if you don’t know how to work your way around. Don’t follow an exercise routine if you dread doing it every single day or if it feels like a chore. It’s not necessary to hit the gym or do intensive cardio – explore alternative forms of exercise such as walking, dancing, zumba, and even home workouts, or just be on your feet as much as possible to burn calories.

6. Don’t Be Afraid of Indulging in Cheat Meals:

Being on a weight loss journey does not mean giving up on all your favorite foods forever! Though you should eat mindfully, portion control, and pick nutrient-dense food over empty calories, there is no need to swear off “guilt food” for life; yes, you can have doughnuts, pizza, French fries while dieting, but as occasional treats, more specifically as cheat meals. Have a cheat meal once in a week, and indulge in guilty food without any “guilt.” These meals keep you motivated because you can satisfy your cravings while still following a diet. It’s a reward-based diet strategy that allows you to indulge in your favorite food outside of your diet program once a week and in a way helps you stick with the diet better and for long, but do remember not to stretch a cheat meal into a cheat day or a cheat week!

7. Celebrate Every Small Wins/Milestones:

Even if you have lost 1 kg, celebrate this small achievement and it would motivate you to continue till you reach your goal weight. By celebration, we mean celebrations that do not involve food – like booking a spa day, buying that cute dress you have been eyeing since long, or going to the movies with your loved one.

Summing up, when you are consistent, you are less likely to feel demotivated with setbacks, which is very commonly seen when you rely solely on motivation and will power. Being consistent would keep you disciplined and on track till you reach your weight loss goal. If you are confused about where to start, subscribe to the Rati Beauty app and take part in our challenges and the entire Rati Beauty team would be there to help you reach your weight loss goals.

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Guess one of the main reasons dieters find it difficult to lose weight even with strict dieting and exercise – letting the guards down while eating out, it can completely ruin their weight loss efforts. Many dieters choose to schedule their cheat meals on weekends and that’s because having a cheat meal on the weekend provides a mental break after sticking to the diet for an entire week. Most importantly, weekends are often a time when people socialize, attend parties, or eat out with friends and family. Whether it’s your cheat meal or not or you are out socializing with friends and family in a restaurant, read about 8 basic rules to follow when eating out when dieting.

1. Avoid Indulging Street-Side Corner Food:

We agree those street-side food videos on social media where they use loads of cheese and butter are weirdly satisfying and trigger cravings along with a sense of anticipation for the taste and texture of the featured dishes. You may be tempted to try them out, but please do not. These street-side delicacies may look unassuming, but they may use insane amount of butter and cheese, making them a calorie-dense gastronomic treat, which is neither good for your weight loss goals nor health.

2. Read the Menu Beforehand:

Many restaurants have their menus available online. Before you go to the restaurant for eating out, check the menu on food delivery apps and look for healthy options that would also be low in calories. Look for grilled, steamed, baked methods of cooking, focussing on protein, vegetables, and whole grains. Avoid deep-fried food and those with loads of empty calories and unhealthy ingredients.

3. Don’t Get Influenced By Others Choices in the Group:

Do stay committed to your weight loss goals while eating out, especially when you are out with friends and family who are making different food choices. As we have mentioned above, scan through the menu in advance and when dining in a group, try to place your order first. This can help you make your choice without being influenced by what others are ordering.

4. Start with A Bowl of Salad:

Most salads with leafy greens and vegetables are typically low in calories. Having a bowl of salad would keep you feel fuller, reducing the chances of overeating during the main meal. Even a bowl of soup can keep you full and help cut down calories in the subsequent meals. Also read: “7 Ways To Prevent Overeating While Snacking.”

5. Avoid the Bread Basket:

While waiting for your food to arrive, avoid picking on things in the bread basket because you can easily pile on extra calories (most of them are made with refined flour). Consuming bread with high calorie count before a meal may not promote feelings of fullness, potentially resulting in overeating during the main course.

6. Do Not Opt For Buffet:

Buffets typically offer a wide variety of dishes, including many high-calorie dishes and an array of desserts. It would be extremely challenging to control portion sizes in a buffet. Order food from ala carte where you can order individual dishes from a menu depending on your preference.

7. Practice Portion Control:

Pay attention to portion sizes, even while eating out. Ask for half-sized portions, having food on a smaller plate, eat mindfully, and do share your food with others to cut down significant calories. Also read: “9 Ways To Cut Portion Sizes Without Getting Hungry.”

8. Skip the Dessert:

Gulab jamun, kheer, barfi, halwa, kulfi, shahi tukda, gajar ka halwa are just a few popular desserts served in Indian restaurants, and if people in your group are ordering them, don’t get influenced. Pick a fresh fruit or a piece of dark chocolate to satisfy your sweet cravings without falling off the weight loss wagon.

Overall, do not shy away from indulging in a cheat meal while dieting, but do make sure you are not ruining the entire week’s effort with your choice of food. Most importantly, if weight loss is on your mind, check out the diet plans on the Rati Beauty app. From delicious salads to flavourful curries, every meal on the Rati Beauty Diet is a delightful journey for your palate. The food on this diet is so good that you wouldn’t miss restaurant food!

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Planning a weight loss journey can indeed feel overwhelming and intensely daunting, particularly when you’re just starting out, doing it all alone, and without any support. However, breaking the whole process into minor and smaller steps can make it more achievable and less daunting. Don’t know how to do that or where to start? No probs, we are here to help! Read about some amazing tips to help you plan your weight loss journey in a way that feels less daunting and more do-able.

1. Realize Losing Weight is a Part of Self Love:

If losing weight would improve your health and help you become a better version of yourself, then it’s the biggest form of self love. Weight loss should be about taking care of your body, not punishing it for having eaten too much in the past or for leading an inactive lifestyle. Self-love means showing respect towards your body and choosing to nourish it with healthy food along with making positive lifestyle changes. It might sound strange, but to lose weight, you must first learn to love your body, as it is, right now, in whatever shape and size it is.

2. Improve Relationship With Food:

Food is not your enemy, it is the fuel which sustains your body and allows it to thrive and survive. Instead of hating food and seeing it as the reason behind your weight gain, and going on crash diets to lose weight, focus on nutrition and on making healthy lifestyle choices that support weight loss. Cut down on foods with empty calories and switch to a healthy diet that is rich in whole, unprocessed, or minimally processed foods that are nutrient-dense. On the Rati Beauty diet plans, you would learn to develop a healthier relationship with food by knowing which foods help you to lose weight without compromising on nutrition. It also promotes mindful eating and portion control, helping individuals become more conscious of their dietary habits.

3. Maintain a Food Diary/Journal:

As Rati had mentioned in on of her reels on instagram, maintaining and reviewing a food diary at the end of every week, would offer insights into what you are eating, how much you are eating, and help keep a track of where all the extra calories are coming from. It would help you to eliminate foods that are causing weight loss and add foods that would help you lose weight. Also read: “7 Things That Will Help on your Weight Loss Journey.”

4. Schedule A 30-Minute Walk Into Daily Routine:

We undervalue the advantages of walking because it isn’t a high-intensity activity; however, most people out there who have lost a substantial amount of weight initially began their weight loss journey with brisk walking and gradually progressed to do more intense workouts. Walking not just burns calories, it helps to reduce stress and anxiety, improve blood pressure, among other health benefits. Additionally, walking will help you to ease into more intense exercise routine at the gym. Many experts recommend aiming for 10,000 steps or more each day. If going to the gym for lengthy workouts isn’t a feasible option, there’s a simpler way to stay active and ensure calorie burn – simply put one foot in front of the other.

5. Stop Shopping For Junk Food:

Junk foods tend to be calorie-dense but low in nutrients. They often contain high amount of sugar, transfat that contribute to weight gain. So, when grocery shopping, avoid shopping for ultra-processed, junk food. By keeping unhealthy snacks and treats out of reach, you reduce the likelihood of binging in them impulsively. Instead stock up on healthier alternatives and limit high-calorie treats to occasional indulgences.

6. Meal Plan For The Entire Week:

Creating a meal plan for the entire week to support weight loss can be an effective strategy in weight loss. The first and the most important thing to do is to plan all your meals – breakfast, lunch, dinner, even snacks ahead of time to ensure you have nutritious options readily available when hunger strikes. By avoiding last-minute decisions, you can avoid easily available yet unhealthy options that are often calorie-dense and can derail your weight loss goals. Not sure about to plan weight-loss friendly meals? We are here to help! On the Rati Beauty app, there are weekly diet plans available that help you to plan all your meals ahead, all of them can be made under 30 minutes.

7. Practice Portion Control:

Portion control is a fundamental aspect of weight loss that involves measuring and keeping track of the food portions you consume. It focuses on eating in a way that ensures you’re not overeating and eating within a calorie deficit to lose weight. Here’s how you can practice portion control to successfully lose weight –  “10 Tips to Portion Control Food for Weight Loss.”

8. Stay Hydrated and Get Adequate Sleep:

Talking about two important aspects that are indispensable factors for weight loss – proper hydration and adequate sleep! Proper hydration means drinking a minimum of 2 liters of water per day and adequate sleep is getting 8 hours of uninterrupted sleep. Staying hydrated helps to control appetite because sometimes thirst can be confused for hunger, leading to unnecessary snacking. Quality sleep is essential to keep the metabolism high, control cravings, and keep hormones like ghrelin (hunger hormone) and insulin in check. So, make sure you are not neglecting water intake and compromising on sleep routine.

Overall, to lose weight, simple and small steps can be highly effective. These minor changes, the ones that are mentioned above, such as portion control, regular physical activity, collectively would lead to significant weight loss results.

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