Fitness Mantra

❤ Want to become from fat to fit? Looking for a good dietitian or a fitness coach?

👉 Obviously you should take some expert's help, but before you find one, you have to think on few points, because your coach will give you meal plan/ exercise regime according to the aspect ( of your lifestyle) you have shown them

👉 for example if you don't tell them that how sedentary lifestyle you have, & because of this lifestyle, you put on weight, they can't monitor your progress correctly
👉 check out the following points
✅ what's your why?? Means why you want to reduce your weight? To look good ( slim) To be fit n healthy or you have some medical issues n you want them to get resolved? ( or recently you don't like yourself)
✅ mostly you over eat/ you can't control your hunger/ you feel that you are foodie/ eat mindlessly on weekends?
✅ are you an emotional eater? What trigger you eating? Loneliness, sadness, stress, frustration, failure, fear of failure??
✅ when do you eat mindlessly? With friends, when you are out or when you are with family?
✅ last but not the least, you didn't get time to look after yourself n now you want to love
nobody but yourself?
❤ DM me if you need help to find out why you put on weight..... I CAN HELP YOU☺

WHY ARE COMPLEX CARBS A BETTER CHOICE?  

We always hear about complex carbs when we talk about a balanced meal or meal for a fat loss plus A low carb diet is popular among people who want a quick weight loss /fat loss  But if you want a sustainable fat loss, adding complex carbs will be beneficial.

Check out why.
Complex carbs take longer time to break down plus they have plenty of fiber, so move slowly through the digestive track, plus they are full of nutrients, so choosing them is always the best way to have a balanced meal. e.g. whole grains, fruits, vegetables etc  on the other hand foods made up of dimple carbs like candy, pastry, refined pasta, sugar based sweets, all are instant source of energy, digested quickly & the person may feel hungry again soon.

If you eat lot of simple carbs on weekends, you gonna face a really hard monday blues fed up of Monday blues?

DM me for the solution

𝐒𝐢𝐦𝐩𝐥𝐞 𝐟𝐚𝐜𝐭𝐬 𝐚𝐛𝐨𝐮𝐭 𝐅𝐀𝐓 𝐋𝐎𝐒𝐒


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You can never run away from this question, no matter how much you wish to.🥲🥲🥲

I’m guessing all nutritionists have got this question atleast once in their life. If you haven’t, you’re either lucky or you’ll soon be facing this question!🤣🤣🤣


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🙆‍♀️ 5 worst pieces of advices I received when I was obese

❤ I came to know the facts when I reduced my weight, got fit & knew the science behind it

🙄 You are obese because your mother is obese... It's heredity... You can't be slim

✅ obesity has nothing to do with heredity, it's a lifestyle disorder

🙄 exercise hard, harder you exercise, more will be the weight loss

✅ exercise plays only 20% role in fat/ weight loss, although we can't ignore this 20%, rest 80% is diet

🙄 sugar, aloo n rice khana chod do, weight k*m ho jayega

✅ consuming any food moderately won't cause weight gain

🙄 ghee me fat hota hai, ghee khana band karo

✅ ghee contains essential fatty acids which are necessary for fat soluble vitamins A D E K to get assimilated

🙄 protein is needed only to those who build muscles, we don't need it, it will damage our kidneys

✅ protein is a major food group, we all need protein equals to our body weight in any caes, but if we workout, we need more than this

❤ There were many more advices I received n believed also... Thanks to my coaches n the knowledge I gained during my Diploma In Nutrition and fitness science🙌🙌

> Sheela Mam:
🖼 Pic for this

Do you feel hungry all the time when you diet?

Here are some solutions:👇🏼

Aim to be in a small enough caloric deficit where you can still see changes in your body fat but not feel hungry:
(a high caloric deficit will give you hunger pangs)

Choose high volume & calorically less dense food:
(higher volume of food for lesser calories will help you feel full)

Increase your protein intake:
(this will give you satiety, help you feel full for longer period of time)

Confused??
How to create caloric deficit?
What are calorically less dense foods?
How to optimize protein?
How to stay motivated & stick to your diet?

Take expert's help, have a coach, I can help you 03:05 PM

How much protein should you consume in a day?

Depending on how active you are, your body requires different amounts of protein.

Sedentary, minimally active, moderately active, and very active are the several categories for activity levels

You need to consume 0.8g - 1.6g per body weight in kg protein per day

For instance, a person weighing 70 kg who engages in modest exercise throughout the week has to eat 70 g of protein daily

How do you measure your protein requirement without using a weighing scale?

1 palm sized portion is around 25g of protein. A person who needs 70g of protein needs to consume approximately 3 palm-sized portions of protein in a day.

What's your favourite protein source?

Why do we women got lot of health issues before/ post menopause?
 It has been seen that around 40% of women got trapped in osteoporosis or osteoporotic fracture after 50+
 
There are main 3 reasons a woman fall off many health issues
 muscle loss : after the age of 30, a sedentary woman starts losing muscle mass, the rate increases once menopause hits, the muscle loss impacts metabolism & hormone health, & can lead to decreased activity
 
Strength loss : the loss of muscles impacts simple functions like walking, standing off the toilet seat & getting up after a fall. These decreased activities can lead to more strength loss
 
Bone loss : starting around age 44, a woman starts losing bone mineral density each year, & the loss increases by age

This puts women at stake with obesity, thyroid, osteoporosis & joint pain

SOLUTION??
 
Strength training does wonders in women health after 50+, plus an active lifestyle, some changes in diet will definitely improve their health status

IF I CAN AFTER THE AGE OF 55, YOU TOO CAN!!!02:38 PM

What are your training goals?
Clarifying and defining the ultimate vision is the first stage in establishing training goals

It will be challenging to train yourself effectively if you don't know what you want to achieve

Once you have defined a clear goal, then developing your plan of action becomes much easier.Defining objectives helps provide direction and clarity on what is expected of an individual

The subsequent steps in this process entail deciding how much time you want to dedicate to each assignment as well as the degree of difficulty or complexity that should be present in each one

It may also help if one set specific time frames during which they will complete their tasks- such a five minute break every hour or so when studying for an exam

So remember, be realistic and set SMART goals - Specific, measurable, attainable, relevant, timely!


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