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Weight loss story: "Cycling and HIIT workouts are the secrets behind my 35-kilo weight loss" – Times of India

Posted: August 12, 2021 at 1:48 am

My breakfast: In the mornings what I usually had was something simple like daliya, oats, moong dal cheela, and seasonal vegetables.

My lunch: 2 rotis, dahi, and lots of vegetables and dal. Basically, whatever was made at home. Paneer is one of the favourite things to have and it is rich in proteins.

My dinner: I mostly had my dinner early. Usually before 7 pm in summers and before 6pm in winters.

Pre-workout meal: I would workout early in the morning, so would usually have an Apple before it.

Post-workout meal: A cup of green tea. Sometimes milk.

I indulge in (What you eat on your cheat days): I love soya chaap tikka. And rest depends on my mood.

Low-calorie recipes I swear by: Overnight oats, smoothies fill you up and are quite nutritious according to me and something weight watchers can have guilt-free!

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Weight loss story: "Cycling and HIIT workouts are the secrets behind my 35-kilo weight loss" - Times of India

How PHD Weight Loss and Nutrition takes a unique, individualized approach to wellness | GVLtoday – AVLtoday

Posted: August 12, 2021 at 1:48 am

The team at PHD Weight Loss and Nutrition in Greenville is made up of health coaches, nutritionists, life coaches + certified PHD consultants, along with an advisory board of physicians and PhDs in psychology. The PHD team works collaboratively under the guidance of PHD owner & founder, Dr. Ashley Lucas, PhD Nutritionist and Registered Dietitian. | Photo provided

Owned and operated by Dr. Ashley Lucas, PhD, RD, PHD Weight Loss and Nutrition offers healthy and sustainable weight loss. They make the overwhelming and daunting task of dropping weight feasible and supportive, understanding that weight gain isnt your fault and that the body is much more complicated than calories in + out.

Thats why PHD takes a truly different approach than most weight loss and nutrition programs. They look at each client as a whole person, evaluating the mental and emotional habits and behaviors that play into why we eat the way we eat.

From there, PHDs team of experts guides clients to enter into their optimal weight in which they will experience a faster, more efficient metabolism and ultimately have the best chance of success in maintaining their weight loss. And with the programs free-for-life maintenance program, 85% of clients who participate maintain their weight loss within 3 lbs.

PHD identifies each clients optimal weight number based on accurate body composition analysis (which varies dramatically for each individual) not based on a generic, random goal weight.

The reason why most people experience the frustrating yoyo phenomenon is because they only let go of a portion of their excess fat weight. That excess fat weight that we carry is active secreting hormones that make us hungry, make us crave, slow our metabolism + make us not want to move. Thats why PHD encourages clients to participate in their program when they are 100% committed to fully collapsing the fat mass.

But when clients are bought in, it works. PHD is based on science, 15+ years of education and training in nutrition and weight management, and clinical experience working with thousands of clients.

Learn more and download Dr. Lucass new book, The Ultimate Weight Loss Secrets, for free online, or call 864-252-4925 for a consultation.

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How PHD Weight Loss and Nutrition takes a unique, individualized approach to wellness | GVLtoday - AVLtoday

Does CBD oil help with weight loss? Here’s how CBD plays a role in your fitness – SFGate

Posted: August 12, 2021 at 1:48 am

Lets be honest, CBD oil has become a recent craze in the health and wellness industry. Also known as cannabidiol, the second-most prevalent ingredient in cannabis, CBD is growing in popularity thanks to its lack of a high feeling as well as a laundry list of purported health benefits which has led both consumers and researchers to ask: Can CBD oil help with weight loss?

While the verdict is still out on whether or not CBD oil can support a weight loss or fitness routine, heres what you need to know.

CBD is one of the two main cannabinoids (or active compounds) found in the cannabis plant. Unlike the more commonly known THC, or tetrahydrocannabinol, CBD is a non-intoxicating extract, which means that it doesnt cause the high commonly associated with cannabis use. While recreational use of cannabis has made many skeptical of CBD, it continues to rise in popularity thanks to its many potential health benefits including treating pain, anxiety, depression, and sleep disorder.

So how does CBD oil help? Researchers believe that it might work with the bodys Endocannabinoid System (ECS) a system thats still being heavily researched but is known to play an important role in the modulation of sleep, mood, appetite, memory, and hormone function.

The endocannabinoid systems main function is homeostasis: homeo meaning same, stasis meaning state, says Dr. Jeff Chen, who is the founder of the UCLA Cannabis Research Initiative as well as the CEO and CoFounder of Radicle Science. So the endocannabinoid systems job is to maintain an equilibrium state in light of changing conditions. For example, if there is inflammation, endocannabinoid release is triggered to reduce inflammation. If there is excessive neuron firing that is signaling pain, endocannabinoid release is triggered to reduce neuron firing and pain signals.

According to Dr. Chen, there are have animal studies suggesting that CBD can help slow the breakdown of endocannabinoid. But there isn't any conclusive evidence that proves CBD has the same impact on humans because were still learning about how exactly CBD works.

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While a direct link between CBD usage and weight loss is still being researched, there are a few ways that CBD oil might be effective in supporting weight loss.

One of the most well-known uses of CBD oil is as an analgesic, AKA a pain reliever. A 2012 study indicates that CBD oil may be an effective treatment for those suffering from chronic pain, and other studies have also explored the effects of CBD use on patients with arthritis, noting a significant decrease in pain and inflammation with no adverse side effects.

This means if chronic pain has been preventing you from being able to exercise, CBD may provide you much-needed relief to restart your fitness journey, which in turn can help with weight loss.

While CBDs stress-relieving properties might not seem like theyd directly impact weight loss, experts suggest otherwise.

It can lift your mood and give you more motivation to do your workout, says Dr. Felecia Dawson, a physician and cannabis advocate. Even better? It can decrease pain and inflammation associated with exercising.

How? Because CBD can improve your overall mood with initial research suggesting that CBD might be a good treatment for anxiety, panic disorder, social anxiety, obsessive-compulsive disorder, and even post-traumatic stress disorder as your general mental health and sense of wellbeing improves, youre far more likely to hit the gym. Motivation is a critical factor in whether or not many people reach their fitness goals, which is why supplementing with CBD might give you the boost you need to actually do your workout and stick to your fitness plan.

While CBD might have an indirect effect on weight loss, initial research suggests that it might benefit weight loss by increasing our metabolism. Thats because CBD impacts both our CB1 and CB2 receptors of the endocannabinoid system that are associated with metabolism and hunger. Unlike CB1 receptors, CB2 receptors are not always active, but CBD can help activate them. When active, the CB2 receptors have been shown to have anti-obesity effects.

While the effects of CBD on the metabolism have largely only been studied in animals, a 2015 study on rats showed that CBD oil activated the CB2 receptors producing a profound reduction in body weight gain even without reduced food intake. While much is to be explored about the ECS and CB2 receptors, this suggests that CBD usage might play a significant role in boosting our metabolism.

A further look into CBDs effect on our metabolism reveals something researchers call fat browning. Typically, adults have an abundance of white fat cells responsible for storing fat located beneath the skin and in the abdominal cavity. The second type of fat cells, known as brown fat cells, are sparse and located in regions like the shoulder blades and spinal cord. More brown cells in the body are associated with overall better health and are known to encourage weight loss.

A 2016 study revealed that CBD may interact with these fat cells in a huge way: fat browning. CBD in the body can promote a process known as transdifferentiation in which white fat cells are converted into brown fat cells. As more white fat cells become brown fat cells, lipid metabolism (aka fat burning) is increased.

Another promising weight loss area that CBD oil might impact is its potential to increase energy or wakefulness. However, more studies need to be done to confirm whether or not this is true.

While this isnt directly linked to weight loss, having more energy typically translates to more energy being expended. If you feel an increase in energy after using CBD, youre might be more likely to go for a walk around the block or make it to your workout class.

As an added bonus, CBD oil can also help improve your sleep. Not only does this mean youll wake up feeling more rested when your alarm goes off for your morning workout. Better sleep can actually play a direct role in improving your weight loss.

In fact, experts suggest that sleep is one of the most critical and most overlooked factors in weight loss. A lack of sleep can translate into increased appetite, slower metabolism, reduced exercise levels, and more all of which can greatly diminish your weight loss.

Sleep also plays an important role in recovery, meaning your night-time CBD use isnt just helping you relax. Its also making it easier for you to hit your fitness goals.

If youre ready to incorporate CBD into your fitness routine, Dr. Dawson recommends starting with an organic or Clean Green Certified product that is third-party tested. She suggests using broad or full-spectrum CBD to get better results at a lower dose especially when compared to an isolate.

As for when you should take CBD? Its really up to you.

If you want to absorb as much as you can from an oil, consume it after a meal containing fat post-workout. If you want to consume before the workout, a tablespoon of coconut oil may help you absorb more of it, Dr. Dawson says. If you want to inhale it, I recommend an electronic vaporizer made for dry herb before or after the activity. An ethanol-based tincture can be held under the tongue and can be used before or after the activity.

While CBD oil has many positive effects, research is still pending for a direct connection between its usage and weight loss. CBD oil isnt meant to be a holy grail product or a substitute for living a healthy lifestyle.

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Does CBD oil help with weight loss? Here's how CBD plays a role in your fitness - SFGate

Common weight loss mistakes that make you gain weight (despite doing everything right) – Times of India

Posted: August 12, 2021 at 1:48 am

The pandemic and the sedentary lifestyle made most of us gain extra weight. While many of us have already shifted to a healthier routine, the scale doesn't seem to budge. Is that the case with you too? Worry not, you are not alone. Here are some of the most common mistakes that might be hindering your weight loss goals.You are not eating enoughIf you are someone who believes that eating less will make you lose weight, then you are mistaken. Eating a low-calorie diet might make you lose weight initially but after some time, these unrealistic plans are hard to stick to. When we follow a diet, our brain thinks we are in trouble and goes into starvation mode and slows down the bodily processes, which are necessary to burn calories - including thyroid, metabolism and blood pressure, which can lead to weight gain.

Eliminating food groupsIf your diet restricts you from eating a certain food group, then it's time to move on from that diet. Do not eliminate any complete food group like protein, carb and fat from your diet. These are a must-have in your diet as they provide you with vitamins, minerals, fibre and antioxidants.

Monotonous dietYou followed a diet, lost weight but now have hit a plateau. As per studies, monotonous diets can lead to a plateau and to lose weight you need to shock your body by trying new things from time to time.

70 per cent and 30 per cent exerciseOverexerting yourself by exercising too much will not help you lose weight. Regular workouts do play an important role in making you lose weight, but going overboard will never help and might even backfire.

Studies have shown that diet plays a bigger role (70 per cent) in losing weight as compared to exercise (30 per cent).

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Common weight loss mistakes that make you gain weight (despite doing everything right) - Times of India

Weight loss with aloo paratha in this edition10 of 90 days weight loss challenge – Hindustan Times

Posted: August 12, 2021 at 1:48 am

India, August 11, 2021 - With No Calorie Counting and No Portion Control, Guru Asha Ashta, the Weight Loss Expert for Women has unveiled the 10th edition of the 90 Days Weight Loss Challenge. Christened as e10UnLOAD, this challenge is aimed at empowering women in a real sense by motivating them to eat proper meals and thereby lose weight and become healthy and fit. The challenge will start from 4th September 2021 inviting women, 18 years and above, from all across the globe to participate in e10 UnLOAD.

UnLOAD was started in 2011 by Asha Ashta as a small free yoga group with her kitty friends. By 2018, it had expanded to more than 2500 local women.

The idea of this UnLOAD challenge is to compete with oneself and be a better version of oneself. Each participant is evaluated based on a set of measurable parameters, as detailed at her website-

While making the announcement, Asha, the Innovator of UnLOAD, said, Women, who wish to lose weight, strongly believe that Weight Loss can be achieved only through Starving and Fasting and start fearing food. The net result of this misconception is that they become sick. Not only do they stop eating but they also start rigorous workout activities. Less food damages their body and they end up severely injured. While the fact is, now proven, that the Permanent Weight Loss can happen only by eating appropriate food in right combinations and at right timings.

Asha further added, My Meal Plans include Aloo Paratha, Rice-Daal, Pasta, Pizza, Hakka-Noodles, Aloo Tikki, Paav-Bhaji, Idli-Dosa, and after completing 9 editions of highly successful 90 Days Weight Loss Challenges and 9 30 Days Weight Loss Challenges, these are now established superfoods for weight loss. The participants, with their regular normal meals, have achieved a weight loss of up to 20.5 kg and up to 12 reduction on their waistline. There are no herbals, chemicals, pills, capsules, injections, powders, smoothies, etc. in the challenges. I do not believe in counting calories and also in portion control. I do not use the word carbohydrate. Wheat is a superfood and not simply a carb.

Besides several live counselling sessions for nutrition, the fitness regime for this challenge includes 3 live workout sessions every day including Bikini Body Training, Vinyasa Yoga, Power Yoga, Pilates, Kickboxing, Tabata, Zumba, Aerobics, Bollywood Dance, Masala Bhangra, and many more fun physical activities. Each participant is monitored every day and is mentored and advised as needed.

Asha Ashta said, Millions of people across the globe suffer from poor health, primarily due to inadequate nutrition and lack of appropriate knowledge. The UnLOAD Challenge helps women to understand and experience the Good Food and thereby turn their lives around from lifestyle diseases like diabetes, hypertension, arthritis, migraine, insomnia etc., and above all depression. These diseases have been completely cured. This program has been transforming not only their individual lives forever but also of all their family members.

This was the time when Asha Asta launched UnLOAD in its full-fledged professionally designed and executed avatar of 90 Days Weight Loss Challenge. Now it has proved itself to be the worlds finest, unique and holistic Weight Loss Challenge. This is a challenge that has no challenge worldwide.

After lockdown, this challenge is now conducted live online and has spread rapidly. The participants are growing at an amazing pace and thousands of women from all over the globe, including the USA, Canada, Japan, Australia, Middle East, Canada, South Africa, and more are now connected and receiving miraculous health benefits.

With this challenge, I have been able to bring about an unbelievable meal revolution in the lifestyle of the global women. Those who always preferred to go fasting for Weight Loss have now learned to eat and now have started loving not only their food but also their weighing scale. In this edition, e10UnLOAD, I aim to have 1,000 participants, said Asha.

I am providing a never-before practical experience for the participants to lose their weight in a fun way. Besides their holistic transformation, there are several cash prizes and Gift hampers, which total more than 1,50,000.00, to be won. The Winner of e10UnLoad will cheer herself with 50,000.00. 1st runner up & 2nd runner up will win 20,000/ and 10,000/ respectively. Asha said.

The idea of this UnLOAD challenge is to compete with oneself and be a better version of oneself. Each participant is evaluated based on a set of measurable parameters, as detailed on her website-

Guru Asha Ashta has conducted 150+ Workshops and Webinars on Nutrition and 3 Powerful Secrets of Permanent Weight Loss which have been attended by 5000+ participants. 20,000+ individuals have benefitted through her Nutrition Counselling and have successfully achieved a permanent weight loss of up to 40 kgs in just 7 months. This never bounces back.

Winners of all editions of UnLOAD during 2021 will receive their prizes in a grand Crowning Award Ceremony in December 2021. Losing up to 20 kg in 90 Days, the Challenge Winners will receive total prizes worth more than 1,50,000 in Cash and Gift Hampers.

Guru Asha Ashta is a Womens Weight Loss Expert. Her mission is to Inspire, Influence, Impact and Empower 1,000,000 Women, by the coming year, through awareness about the importance of eating the right type of food with a view to attaining good health and happiness leading to a blissful stress-free life. She runs 12 Prize Winning Weight Loss Challenges throughout the year 9 of which are for 30 Days duration and 3 are 90 Days, primarily through counselling on nutrition and physical exercise techniques like yoga, aerobics, pranayama, pilates, etc. She is also an expert in Guided Meditation, Chakra Activation, and Kundalini Awakening.

Asha Ashta regularly posts tips related to Meals, Health, and Fitness on her Facebook page

Disclaimer: This content is distributed by SRV Media. No HT journalist is involved in the creation of this content.

Weight loss with aloo paratha in this edition10 of 90 days weight loss challenge - Hindustan Times

Low carb diet for weight loss, diabetes: Know all about it – The Indian Express

Posted: August 12, 2021 at 1:48 am

Ever since the 1860s, low carb diets have been a weight loss strategy, and the dietary approach continues to be an interest of many even today. You must have heard a lot about cutting down on carbs for weight loss, but for many, such a diet might also help optimise their health and even manage metabolic diseases, said Vibhuti Jain, lead nutritionist and head of research and development, Lo! Foods.

What is the low carb diet?

Low carb diet involves limiting foods high in carbohydrates such as bread, pasta, sugar, etc and replacing them with low-carb foods like spinach, cauliflower, and other fibrous vegetables and foods that contain a higher percentage of protein and fat such as cheese, eggs, meat, poultry, fish, nuts and seeds.

Low carb diets are generally recommended and found effective for people who are trying to lose weight, are overweight/obese, diabetic, pre-diabetic, as well as for those who want to optimise their metabolism, heart health, cholesterol, and triglyceride levels. A low carb diet has also been found to improve the quality of life in advanced or metastatic cancers, she told

Low carb diet and obesity

The nutritionist explained that low carb diets have increasingly been used to help people with obesity and related metabolic conditions like diabetes. Severely obese people with a high prevalence of diabetes or metabolic syndrome lost more weight and saw significant improvement in insulin sensitivity and triglyceride levels while on a carb-restricted diet compared to a calorie-and fat-restricted diet, she said.

Low carb diet and diabetes

Low carb diets have been a mainstay of diabetes management for long, and have been recommended for diabetics as the diet has less of an impact on ones blood sugar levels, said Jain.

Low carb approaches stem from the hypothesis that reducing insulin the hormone that creates an anabolic, fat-storing state induces weight loss and improves cardiometabolic function. Low carb diets are less stressful on the pancreas and insulin production compared to high-carb diets. If the body runs out of stored carbs, the liver produces ketones, a type of fat that can be converted into energy, she explained.

Low carb diet and triglyceride levels

Similar to added sugar, extra carbs in ones diet can get converted into triglycerides and get stored in fat cells. Restricting carbs has been associated with low blood triglyceride levels. Individuals who adhered to a low-carb diet were found to have a greater drop in blood triglyceride levels compared to those who followed a high-carb diet, said Jain.

Low carb and metabolic diseases

Women with obesity and metabolic problems saw improvements hormonally while on a low carb diet. Reducing carb load was found to lower circulating insulin levels, improve hormonal imbalance and resume ovulation to improve pregnancy rates compared to the regular diet. Most low carb diets have only about 10 per cent of calories coming from carbohydrates. A typical low carb diet might include only 50-100 grams of carbs per day, she said.


If you are planning to go on a low carb diet for weight loss, or to optimise any of the above-mentioned health conditions, kindly check with your doctor, particularly if you are diagnosed with health conditions like heart diseases.

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Low carb diet for weight loss, diabetes: Know all about it - The Indian Express

‘I Lost 96 Pounds With The CICO Method And Walking For Weight Loss 5 Days A Week’ – Women’s Health

Posted: August 12, 2021 at 1:48 am

My name is Kaylin Lynn Gealy (@walkingandcounting). I live in Greenville, South Carolina, and I am a data and document management technician. I lost 96 pounds in about two years with the CICO diet rule and walking for weight loss.

Before starting my weight loss journey, I was constantly tired and struggling to find energy. I found myself canceling plans and not participating in events that required exerting energy or moving for long periods of time. I found comfort in going to the store and indulging in sweet treats by myself.

My doctor was also concerned about my diet and lifestyle. My blood pressure was high, as well as my cholesterol, and health problems related to both of these issues run on both sides of my family.

While the health issues scared me, my motivation eventually came mainly from watching Youtube videos, looking at Instagram transformation pictures, and hearing testimonies of women just like me who had lost weight and how their lives had been positively impacted. I had gotten a new job transitioning from waitressing to office work, and I wanted to change even more in my life.

I couldnt keep telling myself I will start next Monday or make any other excuse. It was now or never. And that treadmill came home with me! The day I decided to start was May 10, 2018.

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I barely had room for the machine, but it was an important tool for me because I was still too self-conscious to get outside and walk. The incline function on the treadmill didnt even work, but it got me moving. I set a goal to walk on it every day, and I started my Instagram page to hold myself accountable. I wanted to document my exercise, size, and meals.

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Once I realized cutting down on portion size wasnt going to be sustainable for me, I read up on intermittent fasting. Eating only between 12 p.m. and 8 p.m. worked well for the first few months. I could still eat what I wanted but in a smaller window of time. But after some time, I realized I would feel hungry in the morning or later at night, and would feel like I let myself down if I ate before 12 p.m. or after 8 p.m. Not a healthy mindset.

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CICO stands for "calories in, calories out." I read so many documents and listened to many dietitians about how in order to lose weight you have to be in a caloric deficit. I loved vegetables, so I downloaded an app where I could track what I ate and started learning about the volume of food and how different kinds could fuel my body differently.

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I was able to eat when I was hungry, eat bigger portions, and still lose weight by eating more vegetables, fewer carbs, and more lean proteins. It was awesome! I would put together some of the best salads and come up with awesome recipes by simply replacing some of the high calorie low volume foods with vegetables and other low calorie high volume foods. The bulk of my weight loss came simply from being in a calorie deficit.

Recently, I have been experimenting with low-carb, keto eating to see how my body reacts. So far it has been the best eating plan for me energy wise, but I am still contemplating what eating habits will be the most sustainable for me in the long run.

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At first it was hard because I was used to sitting down on the couch, snacking, and watching TV. I made the switch to walk on the treadmill at first while still watching my favorite shows, and now I will walk around my neighborhood listening to podcasts. True Crime podcasts are my favorite, and I find that if I am watching or listening to something interesting, it makes time fly by and its more enjoyable.

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I try to walk five days a week. Walking is free, good for you, and effective. In addition to walking, I do yard work and gardening. I have added in push-ups and crunches to my daily exercise, but nothing major. I once heard that weight loss is 80 percent diet and 20 percent exercise, and for me that has proved true.

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These three changes made the biggest difference in my weight-loss results.

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You start feeling like yourself more and more when you set a goal like this and achieve it. My confidence, happiness, anxiety, health, stress, sleep, energy and so much more has improved more than I could have ever imagined.

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'I Lost 96 Pounds With The CICO Method And Walking For Weight Loss 5 Days A Week' - Women's Health

Carrot Juice Beneficial For Weight Loss? Read Here to Find Out! –

Posted: August 12, 2021 at 1:48 am

Weight Loss Tips: Carrot is a very friendly vegetable. Mix it with any vegetable and carrot will make the best out of it with zero effort. Apart from being a versatile veggie, carrot is also a great source of Vitamin B and is low in calories. Hence, it can be your supportive partner in your weight loss journey too!Also Read - Bloating: Causes, Treatment And Foods to Eat For Prevention

Carrot provides a good source of fibre and also helps to avoid constipation. Not only this, but carrots also help in maintaining a healthy cholesterol level as well as prevents heart disease. By adding carrot juice to your daily diet is proven beneficial to reduce belly fat. Also Read - This Popular Diet is Doing More Harm Than Good to Your Health, Says New Study

Carrot juice has dense nutrients that keep you nourished and filled, as compared to raw carrots. Due to its high fibre content, carrot juice will also keep you hydrated. Compared to other drinks like soda and sweet beverages, carrot juice helps in losing weight and staying nutritious. Also Read - Rakulpreet Singh's Millet Bowl is What You Need to Make Your 'Body Feel Awesome' And Healthy

Secretion of Bile helps in absorbing fat vitamins and minerals which in return helps in losing weight. Carrot juice stimulates this exercise of increasing metabolism which helps in losing extra fat in the body. Vitamin B plays a vital role. Vitamin B helps in the metabolism of fat and protein, and also helps in lowering stress and depression. These help in losing weight and helps in building muscle. Carrot juice has a rich source of Vitamin B complex vitamin B1, B2 and B6.

By drinking a glass of carrot juice, the fibre content increases and it also helps in healthy digestion and fewer calories. Not only this, but carrot juice also helps in regulating blood sugar levels which keeps a tab on the consumption of fats. Carrot juice is also rich in other minerals and vitamins like iron, phosphorous, potassium, manganese. These help in boosting the health while burning fats.

One might wonder if carrot juice is so rich in fibre, it may be rich in calories too. But that is wrong. Carrot juice is low on calories despite being high in nutrients. Apart from weight loss benefits, carrot juice also helps fighting other battles like boosting eye health and reducing the risk of cancer, improving the immune system by helping you achieve your fitness goals and many more.

The benefits of carrots can be felt across different age groups. There is no strict age bar for carrots. Carrots also help in improving immunity, helps in glowing skin, reduces cholesterol, helps in oral health, protect of heart and in total, is very healthy and nutritious.

Are you planning on drinking carrot juice today?

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Carrot Juice Beneficial For Weight Loss? Read Here to Find Out! -

Weight loss story: "I replaced wheat roti with jowar and bajra roti" | The Times of India – Times of India

Posted: August 12, 2021 at 1:48 am

My breakfast: My day started by having hot lemon water and later, I would have something like poha/idli/upma/ bajra roti and jaggery/oats dosa etc.

My lunch: A couple of hours after my lunch, I would have green tea. Then, for my lunch meal, usually, Jawhari Roti/Bajri Roti with any kind of vegetable preparation and buttermilk. I hardly have wheat chapatis now.

My dinner: Dinner was early around 7 pm so that by the time I sleep I should feel light, I used to have all types of daal, salad, Jawhari Roti and fruits.

Pre-workout meal: Since I didn't engage in heavy or intense workouts as such, I would have light evening snacks like bhel, coffee or ragi biscuits. All without sugar.

Post-workout meal: Fruits, if I felt hungry

I indulge in (What you eat on your cheat days): Honestly, I didn't have any cheat days as my focus was to lose weight and remain healthy and fit. I had pizzas once in 5 months and Biryani almost after 7 months 🙁

Low-calorie recipes I swear by: Low-calorie bhel mix and salads of any kind are guilt-free, healthy options.

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Weight loss story: "I replaced wheat roti with jowar and bajra roti" | The Times of India - Times of India

How To Easily Lose The Lockdown Extra Weight And Get Back In Shape – North Forty News

Posted: August 12, 2021 at 1:48 am

The pandemic and lockdown have been hard on everyone. While some have reaped maximum benefits from staying at home and learning new skills, others have struggled to cope with stress and mental health issues. Some have even gained extra pounds by running movie marathons and binging on snacks. If you are one of them, it is time to take a leap and lose the extra weight to feel more confident and comfortable in your skin. With consistency and some right strategies, you can steadily lose your love angles and improve your physical well-being. Follow these tips to shed the extra pounds you gained during the lockdown and get back in shape.

The food you eat throughout the day determines the amount of weight you can lose, which makes it an important part of your weight loss routine. Focus on the macronutrients and create a healthy balance between carbs, protein, and fat. At the same time, make sure that your food provides enough micronutrients like essential minerals and vitamins to provide optimum health. You can also book an appointment with a certified nutritionist to design a diet chart based on your weight loss goals, body type, and needs. Avoid eating high-calorie foods and discard processed snacks. Quitting sugar can also accelerate the process.

The amount of food you eat should also be monitored and controlled, as it will determine the number of calories you are consuming. Even if your diet is balanced and healthy, you may not see results if you eat more. With portion control, you also have the freedom to incorporate your favorite foods into your diet. The key to weight loss is simple- burn more calories than you consume. With the exercise of portion control, you are eating just the right amount of calories and burning more every day. This, in turn, will show positive weight loss results and improve your digestion over time.

Exercising gives the extra boost your body needs to get in shape. Constant physical movements trigger your metabolism and keep it active, which is necessary to burn calories at a faster pace. Any form of exercise should be practiced every day, at least for 30 to 60 minutes. It can be running or playing a sport of your choice. As seen on Spartan Apps, you can also choose between a wide range of exercises that are designed for weight loss based on specific needs and body types. The exercises are a mixture of HIIT (High-Intensity Interval Training), weight lifting, and strength training that will help tone your body while burning extra calories even when you rest.

Hydration is vital to weight loss. You need to keep sipping on water all day long to complete at least 12 cups before you go to bed. Water also helps clear your skin and enhances organ functionality. Keep a water bottle on your bedside and at your work desk to keep sipping on water. If it seems too difficult, install an app that reminds you to drink water and follow it religiously. You can also drink more water in the form of green tea and healthy beverages to increase your intake.

Even if you are eating right and working out every day, you may still not see the pounds melting due to improper sleep. You need proper sleep to keep your mental and physical health intact. This will also keep you energized and enable you to work harder in the gym. A tired and stressed body will fail to show results and put your efforts in vain. Aromatherapy and stress relief can improve your sleep quality and help you get at least 7 hours of sleep every night. Chamomile tea and calming music are other resources to enhance your sleep cycle.

This may seem counterintuitive, but a major part of your physical health and fitness is determined by your mental well-being. If you are constantly stressed or fail to recognize the signs of mental issues, you may struggle to lose weight, too. Get mindful and focus on your mental health by prioritizing your needs, practicing self-care, and taking frequent breaks. Some practices like meditation and journaling can release stress and make you more self-aware, which can steadily improve your mental wellness. Practice yoga to improve flexibility and achieve better physical and mental health.

Needless to say, you must control your drinking and smoking habits to see results. Focus on creating a better lifestyle and changing your mindset instead of setting a definite number as your weight loss goal. This will help you take a holistic approach to improve your overall health.

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How To Easily Lose The Lockdown Extra Weight And Get Back In Shape - North Forty News

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