Posted in Experience, fitness, learnings, Life, Weight Loss

Avoid these night-time habits that helps you gain weight

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You’re not sleeping enough

New role at the office, exam time, a fulltime gamer etc. can be a reason not to sleep enough as there is something to achieve something in life. But going all the way can hurt us very badly in terms of health.

  • Metabolism slows down, as the digestion is at its peak when we sleep and when we don’t it ads to body fat.
  • Sleeping less means more time in your senses and hence more eating.
  • You are already tiered and hence you will not be able to work out well thus you lose on losing out body fat.
  • It increases your cortisol level. “Cortisol is made by the adrenal glands. Cortisol levels go up when the pituitary gland releases another hormone called adrenocorticotropic hormone (ACTH). Cortisol has many functions. It helps the body use sugar (glucose) and fat for energy (metabolism), and it helps the body manage stress.”
  • Going to bed past midnight makes you gain more fat because it’s not the natural body cycle.
  • You will want to eat something early in the morning.

Hence let’s make a habit of increasing our sleeping hours to a minimum of 6-8 depending on your day. Go to sleep as soon as you feel sleepy. If you feel upbeat by the end of your day, try to include some physical exercises.

You overeat at dinner and sleep right after the meal

Fight with someone you love, stress at work, party etc. a lot of things can make you eat a lot of un-necessary things at dinner. Now, this is bad as you are going to sleep after that without much of physical activity.

  • The digestion of heavy food at night happens slowly as it takes more time to break down the complex things that just went down your throat.
  • Watching your favorite soap diverts your mind and makes you eat more so just one thing at a time.
  • Just sleeping after meals will get more fat accumulated and you can have digestive problems

Hence, having a light dinner high in proteins and fibers in a small plate talking to family and friends. Then take a walk or set the home right so that you have at least 1.5-hour gap before sleeping.

Having an oil filled, spicy and fried dinner

Cannot resist those French fries, burgers, etc. at a party. Just remember that you don’t have time to burn them off.

  • Too many calories mean more fat accumulated as you will mostly hit bed after that
  • Spicy food leads to poor digestion and increases in heart rates which are not good for one’s health.
  • Uneasiness and not a great sleep are some of the consequences to face.

Spicy food is good for speeding up your metabolism. Eat it, if you like it — maybe just not at night. For dinner, you can have smoothies or fresh fruit, all kinds of salads or high-protein foods. But in small portions, of course!

 

You have a sweet tooth, do a lot of snacking at dinner time, alcohol and love eating it before going to bed

Chocolates, Shakes, Sweets can be a breaking point for many. Many of us broke our resolution because of this.

  • White sugar and flour transform into fat cells if not burned and hence creates that belly that you have, yes right there!!
  • Snacking leads to over eating and you consume empty calories
  • You then become hyperactive and will not be able to sleep as the body now has more energy.

For dessert, have some fruit. It’s like healthy candy that won’t hurt your waist. This solves your sweet and snacking problem

Eating less dinner is great and helps loose

Oh!! Yes, today I skipped dinner, I have to burn less and will lose weight is the concept many people have in mind.

  • It doesn’t help you lose much weight because skipping meals slows your metabolism and hence helps in accumulation of fat.
  • It aids more hunger to the next meal that you will have and you, in turn, end up eating more. It can cause anxiety and you will have the problem in concentrating.
  • You lose muscle tissue, and your skin gets loose which then becomes impossible to lose.

Even if you don’t have time for a decent lunch or dinner, at least try to eat a piece of fruit which helps you to get rid of all the things said above.

 Can’t live without checking my phone

She/ He messaged me and I must reply otherwise it will become a big fight and we stay glued to the screens.

  • Blue light, emitted by those gadgets, affects health and sleep., Radio frequency waves also cause sleep deprivation and thus creates a lot of problems

Turn devices off at least one hour before bed. Read a book or listen to relaxing music instead.

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Posted in Experience, fitness, learnings, Life, Philosophy, Weight Loss

No more fret over losing weight!! Try this

I think I need to lose; I have put on a lot of weight; See here I have a tummy what will others think; This is my new year resolution and I can go on and on and on…

This leads to phone calls to people who lost, reading of stories online, following blogs and a lot of frantic discussion on WhatsApp group.

Then starts a journey, long hours spent in gym, harassment of your taste buds and much more to come back in good shape. Let’s take a step back and think what about something which is completely natural, just take 20-30 min and has no side effects. Sounds Good?

Meditation; a simple yet powerful technique and answer to most of the things in one’s life.

meditation

Wondering how something related to the mind can have anything to do with shedding pounds and kilos? Let’s see how meditation helps you lose weight naturally:

  1. Effects of Body Metabolic Rate

The first thing when people in fitness center measure or say something about is the metabolic rate of the body. BMR helps us decide the amount of water, calorie intake which we need. When we meditate BMR stabilizes and hence it has a positive effect on your body. This means your intake gets affected and so does your weight. When I started, I didn’t believe that this could happen but slowly as I was regular I realized that I used to feel less hungry.

  1. Change the Workout schedule

We generally see people stop gymming and then gaining weight again. This is because physical exercise increases your food intake and it is not reduced even after you stop.

Meditation improves assimilation and wishes for food decreases. This has a long-term effect on the body weight. The fact that you are satisfied with less food will help you not to gain weight when you stop the physical work.

  1. Restore your Balance

Excessive weight gain and weight loss are sometimes outcomes of hormonal imbalances in the body. Meditation helps restore that harmony in the system so that if you are overweight, you lose pounds and if you are underweight, you gain the ability to put on. This is one thing which most of us ignore while we are suffering from either of these.

  1. Reduce the number of Go-to food

Craving is the biggest roadblock in losing weight. Just as we get past our favorite Vada Paw shop we then end up eating it/ With regular meditation, we can control it.

Meditation increases awareness so that you become more watchful of your food habits. Also, over a period of regular meditation practice, you will find that your cravings have dropped. So you won’t be reaching for that bag of chips or cookies all that often.

“Till 6 months back I used to eat a lot of sweets and feel very restless and tired if I don’t eat anything sweet in the day. This was overshadowing my effort in the Gym. My trainer asked me to do just 15 min of meditation which gave me willpower and help me control my cravings. This led to a visible effort on my body in terms of muscle growth.

  1. Helps in Commitment

Sweets, your favorite food, junk has the power to make you drop all your resolutions towards your body. This is a check on your commitment where meditation can help. Daily meditation practice helps strengthen your intention so that you become more committed and focus in whatever you do and follow best practices.

Meditation gives the strength to realize an intention. Either it is EGO or it is MEDITATION which gives you the power to remain committed to whatever you do.

  1. Beat the stress

Stress is something which makes people do unwanted things. Eating or rather hogging helps us reduce stress levels as it increases hormonal production which is responsible for stopping this. Yet when you meditate, you release deeply stored stress in the system naturally.

After the fight with my best friend food would always be my savior which will help me sleep and that causes a lot of problems for me. I then started meditation just keeping my eyes closed and focusing on one single point. Thanks to these practices, now I do not over eat and it had helped me control my emotions better.

  1. Find time to do more things

Meditation you only need 15-20 minutes a day. That, of course, can be easy to squeeze out any time of the day as per your convenience, isn’t it? After all, your body does deserve at least 20 minutes of your time. And when your work efficiency increases with meditation, you can finish all your work in less time and find more time to plan other things.

  1. Start accepting yourself

When you accept your physique, you become calm and settled within and stop worrying about things. With such a state of mind, it becomes easier to work towards losing weight and your effort is also more effective. Try this out once. So what if you are a bit on the healthy side? Relax, love your body and see the difference in your life.

Note: Each body type is different so the results of yoga and meditation practice may vary in each person. Your experience could be different from others. Do not compare and don’t lose hope and patience. Meditation is not a quick-fix; it needs to be practiced daily for results to show.

Side view of woman sitting in lotus position on lakeshore with focus on stack of stones

Posted in fitness, Life, Weight Loss

My Fitness Journey – The Day it all started

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I was staying at my didi’s place in Pune for my internship. It was just another day and didi asked me to get some groceries. I went down to take them, on my way back the lift was not working so I decided to climb 8 floors. It is then I realized that I am heading into a future full of disease. I had to take like 4 steps to climb 8 floors. When I reached, I was full in sweat as if I ran a marathon and came. That night I introspected a lot and made sure that I will make a difference. I decided to loose weight or rather to get fit. I will now share the things I did to get me started and the rest is history. I am taking a time frame of 15th to 30th May 2014. I will share exactly what I did then, as it is said that if you do it for first 15 days you can probably do that thing for a lifetime. It needs 15 days to change your behavior.

  • I decided to start slow but remain consistent. This is what was told to me by many but I never followed
  • I made sure that I note down each and everything I do so that I can analyze where I need improvement. This helped me in the longer term to know where I was going wrong and to decide my next course of action.get-started-food-intakeget-started-calorie-count
  • I used to mix up a lot of workouts so that my body do not set into a particular type of workout. Any routine which sets in creates lesser impact as we move forward.get-started-excersise-schedule
  • I made sure my calorie intake is less that what I am burning out to create the deficit. This was to make sure I reach my targets consistently.
  • I followed a strict schedule to have a proper sleep and food intake at specified time. Rest is equivalent of exercise during your journey.get-started-time-table
  • I started making lifestyle changes like taking stairs all time, walking or cycling to work, don’t eat late at night etc. This came naturally as I started seeing everything in terms of Calories.
  • I took small and achievable targets and made sure I celebrate my wins. I used to treat myself a chocolate every time I used to achieve what was planned. Motivation and Enthusiasm are the biggest factors in one’s success.
  • Choose an idol and always take guidance. For me, it was my cousin who lost almost 20 kg’s to become lean and fit. You will always have someone to look up to and make sure you don’t lose your path.
  • Publish it for people to see and take inspiration. A positive word from a colleague will give you a boost you can’t imagine and a negative one will give you someone to prove wrong.
  • Ignore people who always pull you down and make sure you make them part of your celebrations making them realize that nothing is impossible.
Posted in fitness, Life, Philosophy, Weight Loss

Fitness, Learnings & 30 Day Plank Challenge

In the gym, you generally see two kinds of people, one who think they are unfit because they are really fat and other who think they are unfit because they are too thin. The total idea of fitness is flawed. In my mind fitness is how healthy you feel when you get up and anyone in this world can be unfit no matter how physically smart he looks.

It’s all in our mind, we have an image of so-called perfect people and everyone is running a race to become that perfect person who doesn’t exist.

I challenged a so-called fit person for a plank challenge and seeing me he said that I will beat the shit out of you. I am much fitter that you are. We started on day 1 and I didn’t do great. His timing was much better than mine. I came back home and promised that at the end of 30 days I will beat him.

Planks for fitness

During my journey of 30 days, I experienced the following –

  • Train your mind and not your body – It became very difficult for me at the start but a friend suggested to read news while doing plank which worked wonders. It increased my timing by 10 seconds. Try once.
  • People will always discourage you, don’t let that affect you – Many people at the gym told me things and it was not helping me. My trainer came to me and said look into eyes of the person who is telling you S**t and don’t say anything. It really helped, people then thinks you are damn serious and they stop.
  • Consistency is the key – I started with 24 Sec and on day 30 I was at 3 Min 4 Sec. Do I need to say anything more?
  • Set progressive goals – Tomorrow should be better than today being the only motto that helps and always will. I used to keep +10 sec target every day. Someday I achieved it someday I didn’t.
  • Don’t underestimate anyone ever – We have seen this time and again that people who are underestimated are the ones who achieve so much in their life. He underestimated me and at the end he lost. Remember that Rabbit 😛
  • Announce whatever you want to achieve it helps – Social pressure is something which always helps you follow the first two points mentioned. I did it in front of everyone in the gym.

Don’t accept anyone’s definition of how you should look and how fit you are. It should be how you feel and think about yourself. Live life on your terms and don’t let others make you believe something that is non-existent. You can read how I lost 23 kgs in 6 months time and lifestyle changes I did in order to be healthy.

Posted in Life, Weight Loss

7 Lifestyle changes I adopted to help me get Healthy

We give less attention to small details of life which in general have a huge impact on the way we live.


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Starting the day early

Always try and start bit early than the usual time. This really helps in extending your effective day and give you extra time to start certain things. I used to get up at 6:30 AM generally, just getting up half an hour early made a huge difference to my day. I started with yoga and running in that time.

Taking the stairs

I took an oath to not take lift in any situation. This was very tough at the start, so I told everyone that I will do it and asked people to shame me if I don’t. This hugely helped me and In the period of 2 months I was only using stairs and seeing me my team started doing it.

Not sitting at once place for more than an hour

To achieve this technology helped me in a great way. I bought a smart watch with a sedentary reminder. It used to vibrate every one hour and I used to stand up and start walking wherever I was. First people laughed at me for doing it in meetings, but slowly it became a norm in my workplace.

Eating every 3 hours

Don’t eat full but eat at short intervals. I am not at all a fan of dieting. I never starved myself for anything during my journey. I just made sure that I eat less than I want and I eat often. It becomes a bit tough as you work, but again reminders and my cook helped me a lot in achieving this.

No drinking water just after meals instead walking after meals

Avoid drinking water after you complete your meal. Though you can have sips in between but having after a meal makes you heavy, cause indigestion and drags you towards the bed. Instead eat Sof and go for a walk or clean your room and then at least after half an hour go for drinking water.

Increasing protein intake

This really helps in increasing your body metabolism rate. My family doctor suggested me this and told me not to ignore this if I want to permanently lose my weight.  I started taking sprouts in the mornings and a lot of dals in my meals.

Drinking water every 2 hours

This helped me a lot in cleansing my body. Though it used to irritate me at the start as I had to use the toilet often in between meetings or any event. But over a period of time my flushing cycle became regular and I could feel the difference. Water does wonders.

These were the few things that helped me gather myself and start towards a healthy lifestlye which contribute in a huge way to my weight loss.

Posted in Life, Weight Loss

How to lose 23 kg in 6 month?

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Being an MBA we think that we know it all and hence often overlook the most important aspect of one’s life that is HEALTH. ‘Health is Wealth’ very rightly said by someone but followed by very few at the B Schools. There are many misconceptions in one’s mind about health, we often tend to think that a lean person is fit but rather health has nothing to do with sizes. It’s just a fat person can be healthy and a lean may not be. It’s the lifestyle which makes us healthy or unhealthy.

Being in a B School people always have a time crunch and that’s the point if being in a B School you say that you don’t have a time than what kind of manager you are. THINK!!. Manage time and you can manage anything and everything. Work as if you have 26 out of 24 hours or at least live like it so that others think of you in this way, makes you physiologically healthier.  B schools have aa hell lot of classes, we generally don’t pay attention during classes and that in turn waste much of our time in B School. Stay awake and attentive in your class and hence you can save the time needed to stay fit and healthy.

Some of the think which I have followed in my journey to become fit and  healthy are mentioned here may be they can be of help  –

  1. Prioritize – We often want to get fit but we always have that one important thing that stops us from going for a run or gym. Hence you will have to prioritize and once you do that successfully you will climb the first ladder to a fit and healthy life.
  2. Patience – Just as in your career you cannot grow instantly and it take times. Similarly, the body and a lifestyle that you have built in last 20-25 years cannot change overnight and hence be patient and you will see result in the due course.
  3. Start Small – One big mistake that we all tend to do is, ahh my assignment submission is over today lets go to gym and you spend 2 hours in a gym followed by nothing. Its the biggest mistake. You should always start small i.e. taking a walk, a small run, skipping rope, skipping cheese & mayo etc. and make it persistent in your lifestyle, do it regularly and hence change your lifestyle slowly in order to have a long term effect. I started using stairs to my room on 6th floor and is doing it since last 315 days.
  4. Be Continuous and Persistent – Continuity is the key to success in each and every aspect of life and hence whatever you start it slow and do it regularly in order to develop a healthy lifestyle. Assignment, Conference, Conclave, and Placement etc should not be an excuse for skipping the routine.
  5. Sleep – It is a luxury which we cannot afford in B Schools, most of us will believe the said statement. Amid all the submissions, cases, conferences, visits etc take out some time to sleep continuously for 5 hours and that will be more than enough. We often neglect sleep and it becomes the biggest hindrance in staying fit and healthy.
  6. Seek out healthier Alternatives – Don’t skip a party as you are on a diet, rather always seek out for healthier alternatives when you go out. Change your eating habits, don’t eat less rather regulate your diet in order to be fit.
  7. Make it Fun – Most importantly till you enjoy it and embrace it you cannot sustain a workout. Make small goals achieve them, reward yourself, find a workout buddy, be competitive, include variety of workout in your schedule i.e. Running, Waling, Cycling, Gymming, Swimming, yoga, aerobic, Zumba etc.

I have followed meticulously each and everything that I have mentioned above since last 11 months and have lost around 23 kg. Always find a motivation behind a workout and you would never fail I had mine and as we say behind every successful man we have a ….. Yay you guessed it right.