FAMOUS EXCUSES FOR BEING UNHEALTHY : TACKLE THEM

I have no time - all it takes is 30 minutes all of us can spare that much if we don’t sit around and eat in front of television.

Let me eat that cake and fries, I will start tomorrow - tomorrow never comes.

I cannot give up certain high fat/concentrated sugary fried food - then there is no hope you have to give something to get something.

My life is very stressful I will start when the stress is over - well this stress is already increasing your waistline anyway by body’s response to secrete more cortisol which deposits fat on your midriff.

I have to eat to bust that stress - try jumping jacks for 2 minutes or imaginary rope for 2 minutes see how you feel. If you have knee problems then just touch your knees alternately to chest in standing position for 2 minutes.

I get cravings and usually eat whatever I see at that time - shop ahead of time to keep only the healthy foods/snacks in your vicinity and don’t let cravings rule your mind, your are too strong to let that happen.

If I lose weight my facial glow will go - glow can be fixed with branded cosmetics but that fat around your waist can land you in serious health issues.

Low energy and increased weight...sounds like you then read!!

Many people start their day with feeling lousy and having low energy and abnormal weight gain.
Wonder why this should happen?

Here are causes and ways to deal with this:

1.Lack of sleep

Usual causes:
Excessive snoring  due to sleep apnea
Alcohol use,
Caffeine use in late evening,
Lack of carbohydrate in dinner

Fix:
Avoid alcohol on weekdays
No caffeine after 4 pm
Moderate carbs 1/3 the plate at dinner
Get yourself tested for sleep apnea and wear a CPAP machine mask if you have to.

2.Abnormal Thyroid: Most under diagnosed metabolic hormone deficiency,causing weight gain,depression,brittle nails,dry skin

Causes:
Hashimoto's thyroiditis: autoimmune disease
Iodine deficiency
After thyroid surgery
Pituitary abnormalities
Medications
Yo-yo dieting

Fix:
Get yourself tested on regular basis, ask your doctor to not just look at TSH, T3 optimization is essential
Get iodized salt,don't have to restrict salt if you have normal blood pressure
Take medications as directed and regularly
See a nutritionist for the thyroid friendly diet

3.Over exertion

Causes:
Too much exercise
Working out late in evening
Too little protein in an active gym goer's diet

Fix:
Take rest days at least once a week in middle of the week
Eat your protein
Drink lots of water
Try to workout right after work or earlier to avoid sleepless nights

4.Nutritional deficiencies

Causes:
Most people are deficient in vitamin D and calcium as they get older and lack of sunlight exposure
If you have had intestinal surgeries
Diet related anemia or B vitamins deficiency

Fix
Ask your doctor to order appropriate tests
Ask your doctor to prescribe the right multivitamins and supplements

Decrease stress by exercie--- oh yes and how!!

Interval training is a useful alternative to extended workouts. Short bursts of intense activity with rest periods in between can knock out stress and prevent high cortisol levels.
Recovery is necessary to allow the release of human growth hormone and endorphins, relieving muscular tension and replacing muscle mass.
You can alternate aerobic exercise with strength training is another way to maximize your workouts.

Common sense weight loss tips.

Common sense weight loss tips.

Who are most successful dieters in this world

Discipline

Who change bad eating habits forever

Who know what they eat and when to stop

Who exercise at least half hour daily.

Unsuccessful dieters are

Yo yo dieters

Want fast results

Don’t want to change

May not be aware of harmful foods

Very busy in personal life like too many things to accomplish in the day.

Simple solutions no magic just common sense.

No need to count points or calories

Eat smaller portion of whatever you eat

Eat sized portion here is a rough guide

Palm sized for bread

Tennis ball size for protein and pingpong ball for sweets

No need to hit the gym simple workout plans are easy to do at home like jumping imaginary rope, jumping jacks, knee high kicks, straight arm rotations.

Such high intensity for 10 min per day will affect your weight and metabolism like you never imagined before.

Eat slowly take time tell your brain you ate

Drink up an unsweetened beverage before the meal

Hunger and thirst are perceived as similar by brain so stay hydrated.

If you really want to lose lot of weight and stay thin then go slow 2 lbs loss a week is a rough guide.

Don’t be haunted by idea of weight loss all day, eat normal every now and then just go low on one meal a day especially dinner.

Check what you eat, every morsel you eat will get stored somewhere unless burnt or used by body for energy.

Trust yourself.

Beat the Christmas nog and Winter slow down

All of us at some point are going to eat more calories than we can burn such is Winter where your body slows down to conserve the energy and increase fat deposition.

Can you beat that??
Yeah 5 simple ways

1.One day of only proteins no vegetables, no sugar, no fat, just proteins like lean grilled chicken with spices,grilled wild salmon or any other fish, soy nuggets with spices,fat free thick yogurt, grilled tofu or low fat paneer.can add oat bran cooked in fat free milk just to keep your bowels moving well. Add 8-10 glasses of water.

Repeat if necessary. Should not be a habitual process.

2.Green tea and Indian ginger masala chai are big on my list.

3.Munch on carrots,instead of peanuts.Eat more vegetables this winter and go easy on starches like bread, rice, pasta, chapati.

4.Jump rope even imaginary for at least 100 times in the morning,

5.An egg/apple a day keeps doctor away.

:-)

Alcohol how much should I drink?

Alcohol consumption will eventually lead to weight gain and is detrimental for health,

Our bodies are designed to burn easy fuel first, Alcohol is easy fuel.

The focus of fat or carbohydrate metabolism moves to alcohol metabolism, so results in slowing down of fat burning and increased weight gain unless you are extremely active and exercise daily.

Plus alcohol is empty calories literally no nutritive value: My recommendation is avoid it but if you cant here is better way to deal with this.

1. Big Question is how much is okay:

1 drink for woman and 2 drinks for men is safe though safety is foggy since sticking to low is not easy once you start drinking

what is heavy or high-risk drinking?
Heavy or high-risk drinkingg is the consumption of more than 3 drinks on any day or more than 7 per week for women and more than 4 drinks on any day or more than 14 per week for men.

what is binge drinking? Binge drinking is the consumption within 2 hours of 4 or more drinks for women and 5 or more drinks for men.
This can lead to pancreas inflammation and liver cirrhosis.

2. Try to limit to weekends(find something better to do when the craving kicks in like go for a jog or call a friend, go watch a movie).

3.Try to have melatonin start at 3 mg at night if curbing alcohol makes you lose sleep.

4. Avoid sweet alcoholic drinks its double damage to body weight,

5. Better choices are :Vodka with lime/club soda or caffeine free diet coke, a glass of red wine (though more can be fattening),bourbons,single malt.

6. Space out your drink go slow.

7. Always eat early if you plan to drink any night(remember the metabolism concept mentioned above).

Keep your metabolism up this winter: 5 easy ways.

5 ways to keep your metabolism up this winter

1. Roasted/raw pumpkim seeds one tablespoon serving twice a day

2.Peppers all colors especially green if cant have them get tobasco sauce and add to every meal.

3.Green tea 1-2 times a day with no milk or sugar, lemon can be added or artificail sweetner/ cider can be added.

4.10 minutes high intensity early morning workout......just 10 minutes I think thats doable... check out Tony Horton's videos on youtube,

5.Add cinnamon to whatever you can, if possible cinnamon bark boiled in hot water is more effective than powder, but powder should be added to beverages if nothig else.