Articles on weight management

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.

5 Ways to Start Losing Weight Today

Ms. Harpreet Pasricha, Dietitian/Nutritionist
Most of us in the life try to lose weight with our own methods. Are you also one of them who wants to lose weight but aren't sure how to start? Worry no more. Follow my five easy steps to weight loss today. No more delays. No more waiting until Monday or the New Year. Follow these simple and effective steps and you'll get started losing weight today and keep it off tomorrow. 1. Carry a notebook and a pen.Make sure you write in that notebook! Every single thing that you swallow should be written in your notebook, preferably as soon as you swallow it. If you finish your daughter's leftover porridge at breakfast, write it down. Sample a cake at a friends place? Write it down. Just a 'taste' of the curry you're making for dinner? Write it down! Writing down what we eat and drink forces us to be aware of what we're putting in our mouth. It also gives us an easy way to track our intake and decide what changes we want to make.2. Ask 'why?'Every time you start to eat or drink, ask yourself one word: Why? Why am I eating this? Am I hungry, tired, bored, stressed, lonely? The correct answer is simple: hunger. If you're not hungry, don't eat. Figure out what you need to do to satisfy that emotion: Take a nap, read a book, yell at your spouse, call a friend -- just don't eat if you're not hungry.3. Eat to lose.That's right; if you skip meals you won't lose weight. Why not? Because then you'll get so hungry that you snack, or eat more than you want to, or end up feeling miserable and quit right away. Everybody needs to eat and deserves to eat three meals per day. Snacks, too (if, of course, you eat right kind). Wrong ways of dieting just leave you feeling hungry and unsatisfied. A meal should include whole grains, fruit and vegetables, protein and even a small amount of fat. 4. Remember your favourite things.If you've ever tried to completely avoid your favourite food, then completely lost control and devoured the entire bag of cookies, you know what I'm talking about. Stuck on chocolate? Eat one delicious, exquisite piece of high-quality chocolate every evening. Savour that chocolate. Sit down, relax, and do nothing but enjoy the flavour, texture and experience of eating the chocolate. Eat slowly, enjoying every bite. And whatever you do, don't feel guilty. A small portion of your favourite food will keep you satisfied and happy -- and losing weight.5. Find a part of your body that moves (not your mouth) and move it.Everyone can move something. If you have bad knees you can still exercise your arms or even do water exercises in a pool. Take up line dancing or karate. Walk the dog in the morning before work, take the kids for a bike ride after school, or listen to favourite music while using your treadmill. Even housework can become exercise if you move vigorously enough. There simply are no excuses for not moving.There you have it: five simple, easy-to-start steps toward weight loss and long-term weight management. Start right now.

The Most Common Reasons for Weight Gain

Ms. Swati Kapoor, Dietitian/Nutritionist
Its frustrating to see your weight going up when you’re doing everything possible to lose weight. You seem to be eating right and exercising, but that clearly isn’t working. Losing weight and staying fit is mostly dependant on a healthy diet and regular exercise routine, but there are a lot of other factors that could slowly be disrupting your weight loss goals:1. Lack of sleepIf you are not getting enough sleep, then that could be making you feel hungrier. Lack of sleep causes an increase in stress in your body which leads to secretion of the appetite stimulating hormone ghrelin and makes you feel hungrier.2. Distracted eatingSometimes we eat mindlessly and don't even realise we're doing it. You may be watching TV with your hand constantly dipping into a bag of popcorn before soon realising that it's all gone. Even when you eat your meal while you are working on your computer, it leads to mindless eating. You don't savour the food and end up overeating.3. StressStress eating is a form of emotional eating which leads to high levels of cortisol hormone released in the body in response to stress. This hormone triggers psychological cravings for salty, sweet and high fat content food that gives you instant energy and pleasure. More stress makes you more prone to emotional eating.4. Watch what you drinkWhen people are watching their diet, they generally tend to forgot about accounting for their drinking habits. Alcohol, fuzzy drinks and juices can be high in calories. Also, alcohol consumption if often the reason for indulging in unhealthy food. It lowers your defences and willpower so you are more likely to indulge.5. MenopauseWeight gain can be a by-product of menopause. It’s possible that as estrogens levels fall, the metabolic rate in women also falls. It may also be the case that as women reach a certain age they become less physically active and put on weight because of it.6. MedicationA common side effect of some prescription medicines is weight gain. Because some of the drugs contain corticosteroids and anti-psychotic drugs, certain drugs can cause fluid retention which leads to weight gain. If you suspect your medication is affecting your waistline, your doctor may be able to find an alternative treatment that won’t have that particular side effect.7. AgeingAgeing is a condition which is unavoidable. During this stage BMR slows down. So you need more exercise and less food — to keep your metabolism going.8. Poor digestionPoor digestion leads to insufficient absorption of B-vitamins, iron, magnesium or any of the other nutrients required to burn calories. This results in fatigue and deposition of excess body fat. When you are unable to eliminate waste properly due to poor digestion, your body will suffer from toxic build-up. Many toxins cause your body to retain body fat and excess water. This results in sluggishness, puffiness and difficulty in losing weight.So keep a check on the above mentioned points and keep weight gain away.

Myth: Is Crash Dieting Effective for Weight Loss?

Dr. Geetanjali, Dietitian/Nutritionist
New study shows that people who lose weight slowly and steadily are more likely to keep it off in the long run than those who opt for crash dieting.There are many effects of crash dieting including-Short-term weight loss, Short-term dehydration, Short-term nutritional deprivation (which can lead to long-term problems), Risk of fainting or heart attack and long-term health complications.Crash diets can cause a drop in blood pressure and sodium depletion.Your mental ability is not at its sharpest making you rational with making decisions.Crash diet leads to shortages of potassium, magnesium and copper could be causing the arrhythmia in crash dieters.Crash dieting risks for the long-term include osteoporosis from calcium deficiencies, brain damage, liver and/or kidney failure, heart attack and stroke.Your immune system will weaken feeling tired and irritablePrevents you from getting important nutrients and vitamins that your body needs to work properly. When someone loses a lot of weight, some part of that weight is always likely to be lean body mass (muscle and bone) rather than fat. Overall loss of lean body mass is associated with poor health, especially as we age. What can be called as crash dieting? Crash diets is that you very quickly lose energy which your body needs to perform day to day activities.In fad diets, people (especially women) do not get sufficient calcium, causing weakness of the bones. This stage can further lead to osteoporosis. One of the biggest side effects of crash dieting is the aging process. The signs of aging like wrinkle, sagging skin and fine lines appear early.You will surely have to say good bye to your hair if you take up crash diet. This type of diet lack the nutrients and vitamins necessary for healthy hair. You may observe hair loss after starting crash diet.As we know body needs Vitamin C and B to produce dopamine and serotonin which control the moods. In their absence, one becomes irritable and have mood swings. It may also cause depression so our body needs right diet rather than crash diet.Think about these horrible effects of crash dieting before it’s too late.‪

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.

How to Reduce Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
Reduce Weight by managing your diet and exercise. If you are over weight then it doesn't mean that you have a disease and you need to go on a medication. Eating fat burners and  pills for weight loss will not be the ultimate step in reducing weight but you would gain it back in sometime. We spoke about liposuction and how one gains back the weight after an year at different places.You have gained weight over a period of time by eating simply more than your body requirement. Suppose your daily caloric requirement is 1500 and you are eating 2000-2500 calories per day, then your body will save the rest 500-1000 calories as fat which adds on by time and becomes a problem.Here are tips to reduce weight:Get a BCA Done: Take an appointment and get a Body Composition Analysis (BCA) done. BCA helps you know how much muscles and fat do you have in your body and at different areas like legs, arms, torso etc. It tells you what your ideal weight should be according to your height. Lastly it tells you what your daily calorie requirement is and how you can achieve your fitnessIncrease your metabolic rate: Once you know your caloric requirement start with a healthy weight loss plan to help you monitor your food intake. If you can manage your diet then eat food that increase your metabolic rate. Metabolic rate is the rate at which your body burns calories. Increasing your metabolic rate will help you loose the extra calories by burning more calories even while you are restingEat Breakfast: Eating breakfast has many advantages. Nutrition you get from breakfast is not replaceable by any other meal during the day. Imagine this, the last meal you had was for dinner about 8-9 hours ago. By skipping breakfast the body goes into a mode of starvation and thinks that there is an emergency and starts storing fat to protect body. Breakfast infact helps you keep fuller for a longer time making you not crave for food and save some calorie intake. Thirdly a study suggests that people who eat breakfast consume lesser calories than those who skip itDrink Water: Drinking cold water increase your metabolism as it drops the body temperature and the body burns a few extra calories to regain it. Pre loading with water 30-40 minutes before a meal would help you eat less and thus consume lesser calories. Don't have water straightway after the meal as it washes away the digestive enzyme and hence slows down the metabolism. Drinking water will keep you hydrated and keep the body healthySugar: Temptation for sweet is irresistible at time but the repercussions are high. Eating too much sugar is unhealthy and leads to excess fat storage and increase of insulin. Sweets make the blood sugar levels go up which can have long term effects and can lead to diabetes and other lifestyle related problemsDump Junk: Pizza and burgers and junk like chips, fried food, oily food and empty calories provide no nutrition to the body and just huge number of calories. Junk food just get stored in the body and gets very difficult to burn as the calorie intake it much higher than our metabolic rate. All the extra calories would be stored as fatExercises: This part of weight loss is not liked by most people as it involves action and breaking some sweat. Besides the fact exercises will burn the extra calories it is also a great mood booster as it helps release "happy hormone" in the body. Gaining muscles also naturally increase the metabolic rate helping you burn more calories even while you are not exercising.To reach your target fitness level you will have to be careful to monitor your diet consistently and burn the extra calories to come to your ideal weight and fitness level.

Important Tips to Lose Weight

Ms. Swati Kapoor, Dietitian/Nutritionist
How to lose weight is the most common question asked by people who want to lose their weight but are not sure how to go about it. Fundamentally, losing weight is about burning more calories than you eat. This seems simple enough, but if it were really that simple, none of us would have a weight problem.The healthiest way to reduce weight is neither fad diets nor long exercise sessions. Weight loss works on the simple philosophy of striking an optimal balance between eating healthy food and exercising regularly. Human body likes slow changes in terms of food and exercise. Though weight loss goals by most of us are usually set in term of weeks, the end game is to maintain these changes over months and years, hopefully maintaining the lifestyle change for life. Permanent changes in your lifestyle and food choices are what will work to remain healthy in the long run. The following weight loss tips should help. If you follow then, it will certainly assist you to lose your weight effectively: Burn More Calories than You Consume to Lose Weight: The tips that follow won’t work if you are consuming thousand more calories into your body on a daily basis than you are burning. Healthy Diet: Eating a healthy and nutritious diet is most important factor to lose your weight other than exercise. We have a daily nutritional requirement that we have to meet and anything extra than this gets stored as fat. Prefer Complex Carbohydrates: Avoid processed and refined carbohydrates, e.g. white bread, white pasta, and sugary baked foods etc. and choose complex carbohydrates such as brown rice, oats, and legumes. Complex carbohydrates provide dietary fiber, vitamins, and minerals, which decelerate digestion and make you feel full for longer period. Refined carbohydrates are highly processed and often full of added sugars. – Emphasize on Fruits & Vegetables: The high water and fiber content in most fruits and vegetables makes them hard to overeat. You’ll feel full long before you’ve overdone it on the calories.– Don’t Drink Calories, Drink More Water: You can easily cut down your daily calorie intake by replacing soda, aerated drinks with water. Do not drink milk or fruit juice. The juicing process that turns actual fruits into juice actually removes the edible skin & fiber, which contains the majority of the nutrients of fruits and thus reduces the nutrients.But Caution…!– Fried vegetables or that have been soaked in heavy sauces are no longer low-calorie and don’t help to lose weight. Choose healthier cooking methods, such as steaming, and use low-fat dressings and spices for flavor.– Salads are very good unless you soak them in high-fat dressing and toppings.– Be careful when choosing the dried fruit, which is high in calories and, often, in added sugar. If you do choose to eat dried fruit, keep your serving size small. Exercises: You may control your diet and eat as per your daily nutritional values but to burn the extra fat you will have to exercise. In today’s busy world it is very hard to find time to go to gym or even go for a run. Start exercising at least 30 minutes per day. Regular exercise coupled with a healthy well balanced diet is enough to lose your weight successfully. How Exercises Help in Losing Fat – - Exercises increase the number of calories you burn each day.- Exercises increase your metabolism as your body builds new muscle tissues. Muscles use more calories than fat even when at rest!- Exercises help to use glycogen reserves which trigger the fat burning hormone called glucagon.- Don’t forget that you should focus on sports that increase your heart rate (aerobics). Every extra step you take helps to reduce weight. Always use the stairs instead of the lift. For a week or so, keep an activity journal and use a calorie calculator or heart rate monitor to know how many calories you burn throughout the day. Motivation: Diet and exercise are the most important but being motivated is equally required. When we are used to the habit of eating without any restrictions then following a fat free diet and no junk food makes us give up the resolution due to high desire. But once we are motivated nothing can stop us. See what motivates you, maybe celebrity fitness or some friends who worked out and got into shape or the best – a lifestyle makeover. High Motivation is among the most important how to lose weight tips.Reduce Your Stress Level: Stress diminishes the efficiency of human body as well as the mind. Often, when people are stressed they conquer it by eating something sweet or something that suits their taste buds which don’t help in losing weight. While there are everyday stressful issues you cannot keep away from, there are certain things you can still do to reduce your stress.– Avoid arguments; whenever you differ to someone then simply agree to disagree.– Try not to think too much and if you feel yourself starting to tense up then just do some activity that can take away or reduce your stress level. Get At Least 7 Hours Sleep a Day: Human body needs to recuperate and reboot itself to be energetic again. Irregular sleep patterns spoil the body cycle and reduce the efficiency and recovery time for the body. Lack of sleep makes people want more food, eating constantly and not be able to control hunger. The less you sleep each day, the more tired your body gets which leads to a desire for sweet and high carbohydrate foods to replenish the energy that is missing.Downsize Your Kitchenware: A simple way to keep your food portions under control and to lose weight! Use smaller dishes, serve meals on a salad plate instead of a dinner plate, and use teaspoons instead of serving spoons to dish out. Using smaller bowls, plates, and containers can subconsciously influence how much you serve yourself.Chew Your Food Thoroughly: Various studies have shown that the longer time you spend chewing your food, the lesser calories you consume. Chewing food for longer prevents over-eating, by giving the brain more time to receive signals from the stomach that it is full. This is good for digesting the food. Try chewing your food 30 to 40 times for every bite.Avoid Distractions while Eating: When you do multi-tasking during your meal times, your brain can’t focus on the amount of food that you consume and you are more likely to consume more calories than you requires. Try to avoid having food while working, watching TV, using a computer, reading or driving.Do Not Abandon Your Favorite Foods: Although, it’s not practical to reduce your body fat while eating lots of food, cakes and sweets. Then how to lose weight by including your favorites? Well, it doesn’t mean that you can never have any treats; in fact you need to learn how to limit these foods to small size, e.g. for special occasions. Many people do neglect that we all have different body types with different metabolism. So, you need to make sure that your weight loss program is individually tailored for you.

Think Twice Before Starting to Use of Weight Management Supplements!

Dr. Swapan Banerjee, Dietitian/Nutritionist
About supplements:Nowadays, there are many weight management supplements are present in the market in the form of pills, capsules, liquids, some herbals but using it in a safe way is very difficult for a common people.  Supplements are enriched with vitamins and minerals, most are calorie and protein rich. It is the easiest and quickest way to reduce weight along with their side effects if not using safely and in a proper dose. Thus any dietitian and nutritionist are less interested in advice for supplements unless and until it’s very essential.Benefits although with some limitations:It blocks the absorption of fat and cholesterol in the bodyIt reduces our appetite It burns more calories easilyReduces our extra body fat by increasing its metabolismDevelops lean body mass.Loaded with vitamins and minerals in single doseSide effects:Stomach problems like Diarrhoea or ConstipationDisturbed SleepAnxietyConcentration problemHeadache FatigueNausea, VomitingBloating, Gas Abnormal HeartbeatsStroke  PsychosisSeizures DeathNatural supplements like herbal resources:Nowadays everyone is trying to drop excess weight with a simple way i.e. by taking single medicines. Sometimes it is the easiest way when we don’t have enough time for proper exercise or to manage our diet with lowering calories. An herbal supplement like green tea helps in weight loss  by burning calories but side by side due to its caffeine content it can also change our heart rhythms and also interferes with our sleep. Some herbals also increase blood pressure and thus causing arrhythmias. So even herbal supplements also cause side effects and it is not the safest way to lose weight. Dietary weight loss supplements:It is the safest way to manage weight and is the long term solution. Though it is very difficult for everyone to manage their weight by reducing their diet and thus they switch for a supplement. A well-balanced diet with reduced calorie is better than a supplement to reduce weight in so many ways. So, include more fibers like veggies, fruits, whole grains, fat-free milk, and soups and avoid sugars, saturated fats, flour and its products and limit oil along with restrict roadside, fast and fried foods. Changing lifestyle is the best way to reduce weight-Like healthy foodCut down calorie intakeDo physical activityA proper routine lifeIt is the cheapest way to control weight as supplements cost too much and also interferes with our body’s system. The component of each supplement is not known to all of us thus some of it interacts with other medications of Diabetes, heart disease and blood pressure.Supplements which controls weight:There are many weight management supplements and the shortest way to replace our full meal and also get the full calorie and protein through a glass of drink. These are protein and calorie rich which increases weight if used for a long term. It is very difficult for a common people to count calories, proteins, dilutions and the dosages requirement. So, it’s better to consult a dietitian before using it to lose weight. These are very costly and not possible for everyone to continue with it.  It disturbs our body’s electrolytes balance and reduces the absorption of micronutrients and sometimes also causes allergic reactions and other adverse health effects which are mentioned above.    Weight loss supplements which are not costly:Cheap weight loss supplements are useful for those who are having a financial crisis to use costly products but they also don’t have enough time to plan their healthy meal. But using these cheap health supplements has many demerits than merits.At a glance advice:These supplements are good when used for short duration when it is very essential, in case of hospitalized, malnourished patients for sooner recoveryBefore using any supplements we should go through its both beneficial and side effects.It is not safe for long term use.Consult with a dietitian before using it to manage weight.

The Best Weight Loss Program

Ms. Swati Kapoor, Dietitian/Nutritionist
You have a good appetite and probably binge regularly to keep your cravings at bay. Constant urge to binge is the biggest problem that sets us back with weight loss. Eating less or portion control gives us the feeling of non-satisfaction. You might eat three slices of bread, but your body still makes you crave 2 more. This habit of eating more than our daily requirement makes us consume more calories than is required. This obviously results in weight gain and thus begins the quest for a quick solution in a form of a fad diet to get rid of the extra weight fast.Research has shown that exerting too much self-control on food makes people more likely to behave aggressively toward others, and people on diets are known to be more irritable than otherwise. You become very sensitive to your diet over a period of time and sudden changes make you react increasingly when you are not satisfied with your food. So, choosing the Weight Loss Program is very important. Doing this can be a challenge if you go with a standard weight loss program that is not made according to your lifestyle, routines, habits and medical issues. It can make you stressed, angry, unsatisfied and irritated. Low satisfaction also results in a decrease in efficiency levels.Also, most often you don’t lose weight you may be following a diet plan. Don’t blame yourself, since the body responds to what is right for it. You're not being able to lose weight is because it might your weight loss program might not be setup correctly. Here are tips to check when looking for the Best Weight Loss Program: Diet + Exercise: Weight loss is most effective when the program consists of a combination of diet and exercise. Metabolizing the nutrition is important and is not possible without workouts.Lifestyle: There are multiple options for nutritious food but many of us are bound by our eating habits, availability of foods, choices etc. Diet and exercise plan made on our lifestyle will have best results and you will follow it easily as the nutrition suggested will be from your current diet.Body Psychology: The body has its own psychology and takes the time to adapt to a new diet program. A good diet plan will gradually push you from your current diet to the best nutritious diet suitable for you.The Body takes a time to adjust especially if you seldom change your diet. Medical Conditions: There are many medical conditions that can affect your weight. A good weight loss plan takes all those medical conditions into consideration. People with diabetes and hypothyroid weight loss have different diet requirements altogether. Similarly, new mothers looking to lose weight after pregnancy or PCOS have different requirements. There are many other medical conditions that affect your diet and exercise… For best weight loss results, the right weight loss plan should cover your medical conditions in detailsPersonalized: You should have an expert health manager dedicated to understanding your needs and supporting you always. Support of an expert when on a weight loss program is what most programs lack. Look out for a diet program that offers dedicated, expert support till the time you are on the plan. This expert can help you inculcate the good habits while you lose weight and also answer all your queries and questions that will help you ease into a healthier lifestyle change smoothly. Flexibility: Traveling, social obligations like weddings, parties, dinners, lunches etc always come in the way of progress. These situations are a part of everyone’s lifestyle and impossible to avoid. An effective weight loss program is flexible enough that travels with you and helps you stick to your program no matter what the social commitment is.Easy & Adaptable: A good weight loss program should be easy to follow and you should be able to adapt it into your lifestyle easily. Long Term Results: A good program because of the ease, adaptability & customization to your life, helps you lose weight while you are on the program, as well as helps you keep the weight off!

Does Early Dinner Help in Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Many diet plans, nutritionists and people recommend eating dinner at 6-7 and eat nothing after that. Is it practical and how long can an average person stick to this routine to lose weight? How much weight can you really lose from this? What happens when you get back to eating at 9 :00 pm?Read to know about 52 ways to lose weight.We know that metabolism is the rate at which the body burns the food to produce calories for energy and digestion. This rate of metabolism can be accelerated or slowed down with the help of food and exercise. When our body gets food at regular interval it fastens the metabolism as it gets into the mode of sufficient food and digests food faster. The metabolism slows down when the body doesn't get food when it's hungry and slows the rate at which calories burn. Also more muscles in the body increase the metabolic rate and exercising and other activities also burn calories which revs up metabolism.Gear up your metabolismBroadly metabolism gets affected by three things:Quality of food that we eat.How much gap do we give between meals.How much physical activity do you manage to get in your daily routine.A light snack can take you 2 hours to digest and a large meal can take upto 4 hrs to digest. At night our physical activeness reduces and therefore might make the metabolism dip slightly.In India where our lifestyle is different along with meal timings, so would dinner at 7 pm work best for us? Usually evening time we like to snack and then eventually have dinner by 8-9 pm. But some people who have early dinner don't eat the evening snack. To understand the scenario better what if one eats dinner at 7 pm. Then ideally they should sleep by 9-10 pm. This also means the next meal will be at 8-9 am next morning. Eating dinner so early causes a gap of 12-14 hrs between the two meals. This gap results in slowing down the metabolism which essentially makes you start storing calories than actually burning them.Do’s and Dont’sWhen you are planning your meal for dinner keep it light and simple.Eat less or avoid starchy foods.Eat less of carbs and add protein rich food like eggs, meat, beans, legumes etc.Have your meal 2 hrs before sleeping and avoid midnight munching.Also exercising is important to lose weight. By watching what you eat and exercising you could lose 1 kg a week!