Shred With Nishee

Diet and workout during Ramadan: ⁣
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🌙 🌙

Have you ever received this advice that you should not eat after 7pm, otherwise you will gain weight?

The truth is your body doesn’t know the time. The body doesn’t stock food as fat that you eat after 7pm. Weigh loss or gain depends on your total calorie intake throughout the day.

Actually, what happens when you have a restrictive eating window, it helps you in reducing the total calorie intake (ex. Midnight snacking while watching TV or while studying) and you lose weight.

But there are more practical ways to do that. ⁣
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You may have heard that you should not eat rice at night or you should not sleep just after eating rice. The reason could be that rice makes you feel full for longer and can cause bloating if you overeat.

Let’s say, for lunch, if you cook 100g raw rice, it contains approximately 365 kcal. Now if you prepare the same amount of rice for dinner, how many calories would it contain? 365 kcal right? The time you consume the food do not matter much. What matters the most is total calorie intake.

Any food in isolation can not make you gain or lose weight.
Rice is a good source of carbohydrates.
Rice does not have a direct impact on weight gain or weight loss.
Enjoy your rice anytime of the day.
But should be within your calorie intake. ⁣
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“I just wanna reduce my belly. Rest of the body parts are ok…”

“My arms are saggy. What should I do to tone them?”

“I wanna reduce my thighs. They are too big. “

“I wanna lose weight but my chest size should not reduce.”

I get to hear these all the time.

It is not possible to reduce body fat from one particular area of the body.

Spot reduction is a myth. If you want to reduce fat from a particular area you have to reduce overall body fat.

How to do that?
1. Follow a calorie deficit diet
2. Perform Strength training
3. Increase NEAT
4. Sleep 6-8 hrs
5. Be consistent and have patience

Note: When you are doing ab exercises, keep in mind that you are doing that to strengthen the abdominal muscles not to reduce fat from your tummy. ⁣
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Whoever made this statement shows lack of knowledge about the biological structure and how hormones play their role.

Women cannot look like men or bulk up even if they do weigh training.

Weight training has multiple advantages to women such toning the body, increase muscles strength, muscle endurance… etc

So, ladies… stop doing endless cardio, don’t even look at the tiny pink dumbbells. Be smart and go to the weight training area in the gym. Or invest in adjustable dumbbells and lift at home. Don’t be afraid 👍🏻 ⁣
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You may have seen this on websites, newspapers, blogs…etc

Here’s the truth. Water keeps us hydrated. Without the correct amount of water, the organs aren’t able to do their job properly. Always have sufficient water. The body eliminates water as sweat or urine. Fat cells won’t exit with the water.

It doesn’t matter if you consume lemon or honey, if you are on a calorie deficit, you will lose weight.

Drinking lemon juice with warm water may promote digestion and increase metabolism but it is yet to be proven by science / research.

The point is, consuming or eliminating a particular food item would not lead to weight loss, overall calories matter. ⁣
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What matters is how you feel and look, Not what the weighing scale shows.

Weight loss is the by product of your correct eating habits and activity levels.

A diet should be a sustainable one which you can incorporate for a long time. ⁣
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Let go of activities, habits, people that don't serve you anymore -Meher Mirchandani-

Trust me… This really works. This makes more space for your growth and journey

Invest your time and money in the right thing.

Happy Weekend guys ! ⁣
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Building habits is not easy but if you start taking baby steps, one at a time, it becomes an addiction. First let’s change our mindset. Everything on the outside will change along with it.
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You don’t have to go extreme… Just be consistent 💪 ⁣
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