Articles on online weight loss plans

The Big Secret to Weight Loss - Tracking

Ms. Swati Kapoor, Dietitian/Nutritionist
If you have ever been on a diet advised by a medical professional, your nutritionist must have advised you to maintain a food diary on daily basis. Ever wondered what this practice does? Yes, it does help your nutritionist analyze your daily meal intake, but is there more to it?Keeping a food diary may be a key to losing excess weight, according to a recent study. It’s all about accountability and awareness, weight loss experts say. According to the study those who kept weight records at least 6 days a week, jotting down everything they ate & drank lost about twice as much weight as those who kept a food record once a week or less.The Secret Behind TrackingWhat makes this practice work is the fact that you become accountable not just to yourself but also to the other person you show your track record. It also makes you self-realize and self-analyze your daily meal portions and deviations on daily basis. Keeping a daily record of your meal patterns and food consumed can help you remain focused and disciplined in terms of maintaining a healthy lifestyle and ideal weight. It also helps realize about the areas where there is scope of improvement and one can start working on them at the right time.Keeping a weekly record of the type of physical activity and weight can be helpful to be regular in your workouts and help achieve your fitness goals faster. Maintaining a food diary is also found to be helpful in analyzing foodallergies and food sensitivities.How To TrackSet a mode to track - Maintain a daily diary or record in your phone. Fix a single method to track and maintain a record of the same.Fix a time to record - As per your convenience, fix a particular time to record your daily intake. It can be after every meal, on 3 hourly basis or at the end of the day. No matter what mode or time you chose, most important is to stick to recording on regular basis.Don’t skip your cheat meals - People should record their indulgent days and deviations too. What gets noticed can be changed and improved.Prefer home cooked meals - You are more likely to be on the right track when you eat home cooked meals as you have more control over the type of food and method of preparation and you know what it contains.Remember, it’s not just about the weighing scale showing a lower number, it’s about getting healthy and disciplined!

5 Myths About Weight Loss

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Myths about how you can lose weight can sabotage even the healthiest and nutritious diet plan which you are following. Here are few of them:1. QUICK AND EASY SOLUTIONSThere is nothing called fast weight loss. The biggest misconception is doing something which gives you instant result but at the same time will give long lasting effects. There are various products in the market like capsules, powders, creams which may actually do more harm than good. The biggest myth is slimming pills are safe for weight loss.2. STARVINGThe good news is that you and anybody can follow it. you don't need to starve to lose weight. In between healthy snacking leads to weight loss and t also helps in boosting your metabolism. Healthy snacks include soy chips, limited amount of nuts, roasted chana, zucchini chips, fruit chat. unhealthy snacks like noodles, samosa, spring rolls, cookies are definitely going to increase your weight. so don't starve but at the same time eat sensibly.3. CARBS ARE BADIt is a myth that all carbs are bad. carbs provide energy to keep you going throughout the day and also required for protein sparing action. But the type of carbs is important. processed carbs like maida, sugar are bad for health but complex carbs like daliya are good for weight loss.4. ONCE YOU HAVE LOST WEIGHT YOU WILL NEVER GAIN This is one of the most common and the most dangerous myth. weight loss once achieved needs to be maintained throughout life. one should be willing to make lifestyle modification change and dietary habits as when we age our metabolism slows down. Also once the weight is lost it is going to rebound if we start having the same diet as we were having initially.5. "DIET" FOODS CAN HELP YOU LOSE WEIGHT Are foods labelled as 'low fat' a healthier choice ?? check yourself the label to see how much fat it contains. some low fat foods may also contain high level of sugar thereby the calories may be high in the same product. similarly, check for the calories in diet drinks and diet snacks. A lot of junk food is marked as healthy.

How to Maintain Your Weight While Travelling?

Ms. Swati Kapoor, Dietitian/Nutritionist
There are thousands of reasons which make it hard to maintain weight while travelling. It is even difficult for a person who is disciplined about his/her eating and fitness habits. Your schedule gets disrupted and you are surrounded by a variety of unhealthy foods and beverages. But here’s the thing; if can you learn to avoid all the unhealthy food while travelling- not only will travelling be more fun, but you will actually return from your next trip leaner and healthier than when you left.The Airport / Station / Rest Stop makes you gain weight.Today, travelling means waiting. And for most people, waiting means eating. When you are in proximity to food courts, bars and cafes, and with the body’s stress hormones (adrenaline and cortisol) firing up while travelling, it isn’t hard to give in to unhealthy food cravings.As a result, a couple of hours at the airport/station/stop can easily turn into a couple of thousand calories added to your diet. Worst of all, those high -sugar, high- carbohydrate foods are the least satisfying when it comes to reducing your hunger-and spike your levels of insulin, a hormone that stimulates fat storage.SOLVE THE PROBLEM:-Pack more food than your clothes. These days the food you put in your carry bag is as vital as the clothes in your suitcase. So pack travel friendly and healthy foods.So here are some tips to eat while travelling:- 1) Carry a sturdy fruit such as an orange, apple, cherries, pears, grapes, etc. Avoid bananas and avocados as they tend to get mushy if kept in a bag for too long.2) Make a trail mix by combining your favourite dry fruits, nuts and seeds.3) Popcorns are always fun to snack on.4) Low sugar Granola bars, crackers and sliced veggies are always great to have.5) Roasted chickpeas are also a good option.Airplanes dehydrate youThe air inside an airplane is drier than normal air (with a relative humidity less than 10 percent, the cabin is twice as dry as the Sahara Desert.) But most travellers don’t realize that breathing in dry air can dehydrate you. Dehydration due to airline air is a major cause of fatigue and fatigue gives you reason to eat. Also, when we are dehydrated and actually need water, our brain might think we are hungry and make us overeat.SOLVE THE PROBLEM:- Drink 8 ounce of water before your flight. More important ,bring one 16 ounce of bottle of water for every 2 hours you will be in the air and down it all before you land.As for airline or train food, follow this process whenever possible:Avoid all sugary foods. Ask for nuts and fruits instead of chips and cookies, and 100% fruit juice or 1 percent milk as beverages other than water.Take out time to exerciseBack home, fitting in your workout is simple-it becomes part of your daily routine but things are less predictable while travelling, and missing a workout can make your belt feel tighter. According to studies, on average, men needed to exercise at least 200 minutes a week just to maintain their weight.SOLVE THE PROBLEM:-1) Schedule your workout times in advance. That way, the time slot will already be filled when you are invited to an impromptu dinner. Just politely decline, guilt free, citing a prior engagement. 2) Hire a personal trainer at the gym or find a running buddy. By hiring a trainer or running with someone else, not only will you be less likely to blow off the workout or run, but chances are you will learn new techniques or exercises.

Effective Weight Loss Tips & Techniques for Women

Ms. Swati Kapoor, Dietitian/Nutritionist
Every now and then, we all want to lose some weight. It would be easier to lose weight, if we understood our bodies better. Women and men’s bodies are physiologically different. So, we have different fat storage patterns, hormones, psychology and a lot more. All of these affect the way women gain weight and so understanding them, would help you lose weight too. Besides weight loss, it will also be helpful in improving your overall health & overall fitness. Fat Storage Patterns among WomenTo start with, let’s understand how women put on weight and their common fat storage patterns. There are 2 most common body shapes among women – apple and pear. Typically, most women range between apple and pear shapes based on how their body stores fat. Apple shape refers to those, who primarily store fat on torsos and bellies. Pear shape refers to those people women primarily store fat on their lower half. Implication of your body shape: Research has shown that people who store weight around their bellies are at higher risk of heart disease. This puts ‘apple’ shaped women at a higher risk of lifestyle diseases.Myth of body shape: But there is a myth that people with certain body shapes should follow a particular lifestyle pattern of diet and exercise to lose weight. Your body shape is your body’s pattern of storing fat. If your body stores fat around hips and thighs, then those are what you could call your ‘problem areas’. And this is primarily dependent on the physiology of your body. Regardless of where the fat is being stored, the point is that, to lose the fat around your problem area, you need to burn it.Doing a particular exercise or eating a certain kind of diet will not change your body’s physiology (by tracy). But if you lose weight and burn fat, your body will naturally reduce the fat stored in your body, and thus in your problem area.DietHealthy diet remains an area of concern for many women, as they may not focus on what they are eating and at what time. Irregular meal times, unhealthy snacking, lack of fruits in diet, focus on quantity not on nutrition quality are some of the common weight gain triggers among women in India.Below are the points that as women you should consider to have a balanced and healthy daily diet to lose weight.1. Skip your daily tea/coffee and replace it with black tea. Avoid sugar completely and replace it with honey, add a dash of lemon to it for taste.2. Instead of oily snacks and biscuits enjoy your cup of tea with seasonal fruits for your daily dose of vitamins and minerals.3. Include more protein in your diet. Lean meats, soy, low fat dairy, eggs and nuts are some of the common sources of protein. Protein rich diet is more filling, thus reducing hunger and makes you consume fewer calories.4. Avoid white bread as it is made using refined flour. Eating white bread makes your blood sugar spike (higher risk of diabetes) and store fat, it does not satisfy your hunger and makes you eat more at each meal.5. Control the portion of rice in your daily meals. Ideally, it should only occupy 25-30 per cent of your plate. The rest should be for vegetables, proteins and other foods, for a balanced meal.6. Adopt healthy cooking habits in your daily life. Avoid frying, instead try baking, steaming, broiling your dishes. Healthy cooking methods can help preserve nutrients in the food apart from making it delectable.7. With their busy morning schedules, some women tend to forget the most important meal of the day, breakfast. No matter how busy you are, make sure you have your breakfast. Starting your day with a healthy breakfast helps in controlling cravings at odd hours. Eggs, whole wheat bread, poha, fruit and yogurt smoothies, etc. are some of the healthy options that can be made in jiffy for breakfast.8. Apart from this, having a balanced lunch and dinner is equally important to lose weight. Make sure you limit the intake of food that are rich in simple carbohydrate.9. If you cannot do without your mid meal snacks, then go for fruits, almonds, green tea instead of chips and cookies to keep your weight in check.Weight Loss & Fitness Exercises for WomenWe all lead busy lives, some with more physical activity than others. Many women hardly get any time to exercise, in their bid to juggle between household chores and professional life, which often leads to weight gain.Read to know more about healthy gain weight.But if you can spare just fifteen minutes everyday to add a punch of physical activity in your routine, you can keep annoying fat storage in your body at bay. For healthy and toned body, women should focus on doing the below provided exercises. These exercises especially focus on the common weight gain problem areas for women. HamstringHaving toned thighs is a dream of many women, which they find difficult to achieve. Try this simple exercise to get your thighs shape up for good.Lunges and Squats are the best exercises for working out both inner and outer thigh. Lunges improve your everyday movements’ performance besides sculpting your legs. Add variation like side lunges, lunges with rotation or even dumbbell lunges to hail additional benefits. Dumbbell lunges works especially on ‘core’ muscles (i.e. abs, oblique’s, lower back) to help core strengthening as wellButt Exercise: When women are asked to train their glutes, they get confused among the kinds of exercises available for shapely butts. Here we provide you a simple exercise to train your glutes.Standing Leg Kickback is one of the best exercises for glutes. When doing glute kick back, make sure to get a full range of motion by bringing your leg as far forward and then extending leg back as far as possible. This exercise targets your butts and hamstrings. Performing glute kickbacks regularly strengthens and tones your butts & hamstringsBelly Exercise: Belly and love handles remain a common area of concern among women. Try these simple belly exercises at home to get perfectly toned abs.Plank is an exercise for abdominal muscles. It is also called front hold or abdominal bridge. It is one of the best exercises because it tightens the deepest core muscles. You should hold this position for at least 30-40 seconds and perform 3 repetitionsMountain climber strengthens multiple groups of muscles in addition to the cardiovascular system. It improves heart rate and increases intensity of your cardio workouts. 3-4 sets of 15-20 repetitions should be done to get good results.Seal Jumps are an excellent cardiovascular exercise. It increases your heart rate, and includes full body movement. Your legs, arms and core are all working during this movement. You can perform 3-5 sets of 10-15 repetitions each. Additionally, women should include some cardio training in their workout. Including cardio in the form of aerobic or running in your daily workout makes your heart work more. It helps pump blood to the heart, which keeps your heart stronger and healthier. 30 minutes of running or aerobics can burn approximately 300 calories. Proper cardio training can help you not only burn effective calories but also to prevent injury.Daily exercise can do a lot more than keeping your weight in check. It burns excess fat & calories, strengthens muscles, protects bones, improves bone density, improves nutrient absorption, balances hormone levels and most importantly keeps you active throughout the day.So, regardless of the shape of your body and how it stores fat, for you to lose weight, what is most important is that you burn the fat. Just get on a proper weight-loss plan consisting of diet and exercise. It’s that simple.

Cross Training for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Cross training is one of the most popular fitness trends world-over. What is cross training and what makes it so popular? To put is simply cross training is a creative way to make your workout more beneficial and enjoyable by combining different forms of exercises. Your body has a tendency to get use to the same physical activity done over a period of time. This is phenomenon is also commonly referred to as hitting the "plateau".Cross Training beautifully cuts this plateau out of the way by working out different muscles of the body  at the same time adding variety, challenge, excitement to a workout routine resulting in more effective weight loss, better toned muscles and uniform development of the body.Let us explain the benefits further. Doing same exercise repetitively can cause wear and tear of joints and leave other muscles without  any exercise causing unbalance in workouts and disproportionate muscle growth. We require full body workout to keep our muscles conditioned and reduce injury as well. Cross training benefits the body in improving flexibility and increasing general fitness levels.What combination would you call a good cross training routine. Essentially six different types of exercise techniques like reistance training to, plyometric, strength training, interval training, resistance training, isometric are included in a  good cross training routine. Each of these forms of exercise have unique benefits and when combined can deliver some measurable results. Here is how each of these techniques work, what part of the body they work out and what are the main benefits of adding them to your exercise routine.Interval Training: It is highly effective in building cardiovascular strength. Interval training is burst of high intensity training with is altered with period of rest. German drills, sprinting etc. Interval training improves strength and flexibility along with increased endurance. Interval training requires quick burst of high intensity cardio exercise in least time which improves oxygen supply in the body.Plyometric: Plyometrics are extremely effective to improve flexibility and strengthen muscles. Plyometrics work on the basic principal of  loading the muscles and then contracting them in rapid sequences. Plyometric in cross training will help you push your fitness levels to a new level.If your muscles have become weak and find it difficult to do your workouts then plyometrics can take you out from this phase and power you for higher performance and athletic movements.Resistance Training: Resistance training is a form of strength training which trains the muscle by opposing force on them for muscle contraction through weights or hydraulics or elastic bands. Resistance training helps in building strength and increases muscle mass for better performance during a workout. It helps you improve activity level in your normal workout session as well.Isometric Training: This is a completely different form of exercise which is isotonic in nature and involves exercises which are static. In the the exercises are performed without moving the joints for higher strength and power of the muscles. Isometric exercises also help in improving performance levels. It is best for people who can't lift weight and parallel looking for weight loss and lean tissues.

5 Best Exercises for Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.Read about how to burn calories in 20 minutes. The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process.Get information on exercise or diet?which one to trust. Balanced diet with exercise is the best combination for weight loss. Start your exercise plan according to your body type and shape up your self from losing the hanging belly to bulging biceps and a toned body.Shake yourself and get started with your exercise plan for quick weight loss and define your own body. Here are some exercises for weight loss.1.Planks: Start your exercise routine with plank exercises as it warms up the body while stabilizing the muscles. Planks are one of the best exercise for building abs and building core strength. Core is required in anything that we do from lifting, walking etc. Strong core with help move the body with ease and be active for intense workouts. Most of us have hanging bellies which start getting conditioned and toned with plank exercise. Include side planks to further increase the benefits.2.Squats: Toned legs get many eyeballs rolling down and squats is a super exercise to work the legs. Less people work on their lower body which makes the body look uneven. Toned legs will give you are better and confident walk. Squats work the entire body and can be done in variations. It tones and burns fat in the glutes, thighs and hamstring areas. You can use weights to make squats intense or can do it using body. Check whether you are doing the right posture otherwise you could complain for back ache.3.Push ups: The exercise works the upper body and increases the strength of forearms, wrist, upper arms, shoulders and chest. They accelerate the blood flow in the body and improves heart health. Using various grips like diamond pushups, close grip, wide grip benefit and work different muscle in the upper body. If you are a women you can do women pushups to slowly strengthen your upper body.4.Russian Twist: If fat on your sides and belly is troubling you and you want to increase your endurance then do Russian Twist. This exercise works the core and obliques working for a flat and defined waist and stomach. Include the exercise in your routine and burn fat around you belly. Use swiss balls or snay thing to hold between your hands to increase the intensity of the exercise.5.Burpees: It is a great aerobic exercise that works the entire body and tests your guts too. It involves your legs, back, torso, neck and arms. It involves in jumping, squatting and stretching in one exercise. It accelerates the calorie burn as it involves many muscles and involves lots of fast movements. To intensify the exercise set time limit to perform a definite number of repetitions.

Healthy Weight Loss Diet

Ms. Swati Kapoor, Dietitian/Nutritionist
We work hard to lead a good life. Sometimes we forget a good life is not the end but a means to the end. Good life is directly linked to be healthy, both physically and mentally. Unfortunately day to day stress, not eating right, sedentary lifestyle is making you physically unhealthy which is most commonly seen as weight gain. This weight gain is shaving years off your life by making you more prone to lifestyle diseases like heart health, diabetes, etc. You can easily manage and even reverse this lifestyle condition by controlling your weight with the help of a healthy weight loss diet.Eating healthy is as simple or as complicated we make it. For starters let’s debunk the common myth attached to being healthy. Its not the chapattis or rice that is making you fat. Its the lack of routine and readiness to eat out more often than you should be that is adding to your waist line. Therefore a healthy weight loss diet should contain everything but in moderation. So before you jump of a weight loss diet band wagon here are a few things you need to know about healthy weight loss diet.1) Stop counting calories:Focusing on calories is extremely complicated and impractical. Some people can successfully control their diet by counting calories but for most of us its impossible to put a number on everything that goes in your mouth and then keep up with the math! Instead focus on the quality of food and not the quantity. Its a lot simpler.2) Exotic foods are not important:Most diets fail in the long term is because the foods suggested are not a part of your actual day to day life. For most of the ingredients you have to go out of your way and source them. You dont need fancy foods to boost your metabolism. Starting your day with something as basic as, drinking plain glass of water, can help boost metabolism.3) You Don’t need to eat every two hours:Most people on a weight loss diet are recommended to eat every two hours. But this is kind of impractical for working professionals or people with active social life. A healthy weight loss diet can consist of 3 meals with two optional snacks. Eating every two hours makes you constantly think of food. This makes it especially difficult for foodies who cant seem to get a break from thinking about food. Your day needs to have more elements other than just thinking and planning your next meal.4) Avoid Fruits for Weight loss:People avoid fruit when on a diet because of its sugar content. Fruits contain sugar, but this sugar is very different from added sugar. Sugar found in fruits does not spike your blood sugar levels like added sugar does. Besides Fruits area storehouse of nutrition & contain essential nutrients like antioxidants that are critical for good health. NO other food source contains antioxidants and othet variety of nutrients found in fruit.5) Protein is not the only nutrient that helps in weight loss:People think protein helps you lose weight. But they dont know how. Protein simply keeps you full for longer helping curb hunger. But remember if you eat more protein than your body can digest it stores all that extra protein as fat in your body. Besides protein sources also have calories. Just eating a diet high on protein will not magically shave the extra weight from your body.Completely depriving yourself of food you like will only lead to suppression, which you can only last for a short period of time. What happens when you completely stop doing what you love doing? You become obsessive about it and when the flood gates open the damage is very difficult to reverse. More over this behaviour adds a lot of mental stress to an individual. So remember moderation is the secret sauce to a healthy weight loss diet.

Post Pregnancy Weight Loss Plan

Ms. Swati Kapoor, Dietitian/Nutritionist
Weight Gain during pregnancy is absolutely normal . On an average a woman gains 10–12 kg during the entire span of pregnancy. Although the weight gain varies from woman-to-woman depending upon body type, eating pattern and severity of nausea and vomiting. A slow and steady rate of weight gain is considered ideal.While its natural to put on weight during pregnancy it becomes really difficult for most to lose weight after it. Post pregnancy weight gain is a cause of concern and depression among many women but according to experts a woman should concentrate on eating healthy food for the first three months instead of weight loss. This is to ensure that new born gets complete nutrition and also to avoid nutrient depletion from the mother’s body which might lead to other complications later like osteoporosis, caused by deficiencies.Here are some tips to get post pregnancy weight loss in a gradual but healthy way after you & your body are ready to get started:Breast Feeding: Breast feeding is great not just to provide nutrition to your baby, but also for you to lose weight. Breast feeding is the reason why fat is accumulated in the mammary glads. As the mother uses stored nutrition from her body in the form of milk to feed the child not only does it is very extremely healthy for the baby but she also uses up the fat cells during this process burning calories & working towards getting back to the pre-pregnancy weight. So remember the more you prolong your baby's dependency on the formula the better it will be for both you & your child.Post Pregnancy Diet Plan: The body needs time to recover from the stresses of labor, delivery and the hormonal changes in the body. Dieting soon after giving birth can delay the recovery and make one feel more tired, low in energy and some cases also lead to deficiencies in the body. It can also have adverse effect on milk production thus affecting the baby’s health. During breast feeding the mother’s nutritional demands are higher not only in terms of calories but also minerals like calcium, so diet except for that prescribed by the doctor is not at all recommended.Post 8-12 months of pregnancy you can look at losing the extra weight you might have gained. Losing weight post pregnancy does not mean restricting your calories. It means ensuring that you are getting your adequate supply of nutrition based on daily dietary requirement and avoiding extra rich food that might have been prescribed to you during breastfeeding.Post Pregnancy Exercise Plan: It is advisable to start with the exercise routine only after 6 months of delivery. You need to consult your doctor before you get on any routine. Apart from helping to accelerate weight reduction, exercises can help tackle post-partum depression, improve the mood, reduce stress and boost the confidence. Finding time to exercise is one of the biggest issues women face when losing weight after childbirth. The one and only solution to this problem is finding a perfect workout plan that suits your schedule and personality. For a post pregnancy weight loss plan a few recommended post natal workouts include:• Yoga and Pilates.• Swimming and Aqua aerobics.• Cycling.• Strength training – under the guidance of qualified health professional is recommended.• Low impact aerobic workouts.Having a baby not only changes your life but also bring about many changes in your body including the weight gain. First of all, the woman should have realistic goal about how long it takes to lose weight. From the moment you give birth, your body starts working to shrink your belly back to its pre-pregnancy state, but it's a slow process. So be patient and consult experts to get a customized diet and exercise plan. 

Weight Gain After Rapid Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Rapid weight loss sounds like the ideal way to lose weight. But with weight rapid weight loss, comes rapid weight gain. Yes, many of us have seen it, that if you’ve lost a ton of weight, then you would’ve had a hard time also keeping the weight down. Read on to know why your body gains weight after drastic weight loss, and how you lose weight without gaining it back.To achieve rapid weight loss, you need to take extreme measures like crash dieting, excessive exercising and others. Weight loss efforts like these can result in nutritional deficiencies in the long run, and other long term health effects. Besides all the detrimental side effects on your health, your body has a strong tendency to gain the weight back. Let’s explain one concept first: Your brain controls a lot of what you feel, including hunger. Hunger is a feeling that is created by the brain because its a signal that the body needs calories. Often our body signals something else (like water, sleep, etc), and our brain assumes its a need for food. Now, assume that you’re weight was X kg for some time. Now, to keep it at X kg, your body was used to eating a certain amount of food (calories), and spending a certain amount of calories through your physical activities, and your BMR (Basal Metabolic Rate). So, your body was basically used to maintaining X kg of weight.Now, by taking some measures like crash dieting, or excessive exercising, etc, you manage to reduce your weight to Y kg in a couple of weeks. Since this was a crash diet or a crazy exercise plan, you burnt a ton of calories. But since it was extreme, you did it for a short time of a few weeks and got the results. Now, in these few weeks, your body was shocked into burning calories and you lost weight. Your brain assumes it was a traumatic period, and life will come back to normal. So, after these extreme couple of weeks, you return to a normal lifestyle at Y kg. Your brain does not realize that your weight has actually reduced and still operates at a level of X kg. So it still creates hunger for X kg. Since your weight is much less at Y kg, and you eat for X kg (where X is more than Y), your brain makes you overeat, and you land up slowly gaining the weight back. Also, over the past few weeks, your body was deprived of its expected calories.So, it will try to make up, and your brain will direct you to attack high calorie food to make up for the calorie loss (also called binge eating). Your brain is still trying to go back to the X kg weight. Eventually, after returning to your normal lifestyle, you will slowly inch your way back to gaining the weight, and reaching X kg. Maybe even more than X kg. This yo yo process of weight loss and weight gain, besides affecting us at a psychological level, also affects us physically. Can even lead to stretch marks. It stinks, but its true.To really create a sustainable weight loss, you need to follow 2 rules:– Creating a large calorie deficit in your lifestyle is not the way to sustainable weight loss.It needs a gradual lifestyle change for you to slowly improve your eating habits, and your physical activity.Again, drastic measures don’t work!It took you time to gain the weight, so give yourself time to lose the weight. Create a gradual change in lifestyle with small steps towards a healthier body through nutrition and exercise.