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Title: Woman Lost 50 Kgs: 10 Weight Loss Secrets from Fitness Journey

by Dr. Michael Lee โ€“ Health Editor
written by Dr. Michael Lee โ€“ Health Editor

Nutritionist Dr. Shikha singh Shares 10 Weight Loss Insights From Personal 50kg Transformation

New Delhi: A nutritionist has shared ten key lessons learned during her own 50kg weight loss journey, offering encouragement and realistic expectations for those pursuing similar goals. Dr. Shikha Singh, posting on Instagram (@dr_shikhasingh), outlined common hurdles and practical tips to maintain consistency and achieve sustainable results.

The advice addresses frequently experienced challenges, from fluctuating weight and plateaus to managing cravings and navigating social situations. Dr. Singh emphasizes that setbacks are normal and discipline is crucial for long-term success.

Here are Dr. Singh’s 10 recommendations:

  1. Weight Fluctuations are Normal: Even with a perfect diet, daily weight may increase. It’s vital to remain consistent with the plan.
  2. Plateaus Will Happen: Weight loss can stall. Small adjustments and continued consistency are key to overcoming these periods.
  3. Motivation Varies: Not every day will be highly motivated. Discipline is essential when energy levels are low.
  4. Nighttime Hunger is Common: Feeling slightly hungry at night is a normal part of the body adjusting.
  5. External Understanding May Be Limited: Others may not fully grasp the challenges of a weight loss journey; focus on personal goals.
  6. Cravings are Mental: Strong urges to eat are often cravings, not true hunger, and can be managed with mindful control.
  7. Enjoy Occasions in Moderation: Healthy choices and portion control during celebrations allow for enjoyment without derailing progress.
  8. Mood Swings are Possible: Weight loss can impact mood, but this is a temporary part of the process.Positive signs, like looser clothing, indicate continued progress.
  9. Pace Yourself: Weight loss timelines vary. Consistent, small steps are more effective than rapid, unsustainable changes.
  10. Consistency is Key: Commitment to the plan is the most critically important factor in achieving long-term weight loss goals.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.

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Health

Weight Loss: Simple Habits for Sustainable Weight Loss

by Dr. Michael Lee โ€“ Health Editor
written by Dr. Michael Lee โ€“ Health Editor

Social Media Influencerโค Shares Simple Habits for Curbing Overeating

Newโฃ Delhi: A popular social media โ€personality is sparking conversation around intuitive eating and sustainable weight management by sharing surprisingly simple habits that helped herโฃ overcome struggles with overeating.Dilraj kaur,known for her wellness content,detailed her approach in a recent post,emphasizing โคmentalโค cues and mindful practices over restrictive โ€Œdieting.

Kaur found that establishingโค clear โฃboundaries around her eatingโ€‹ schedule was key. She implemented a “kitchen closed” rule after 7 โฃpm, reinforcing it by brushingโข her teeth earlier in the evening. “Nobody wants to eat after brushing their teeth, so I used โคthat as โ€a tool to tell my body I wasโค finished eating for theโ€Œ day,” she explained โ€Œin her post. These rituals,she says,considerably reduced mindless snacking and improved her ability to recognize genuine hungerโ€Œ cues.

Hydration also played a crucial role. Kaur highlighted the importance of drinking water before โขreaching for โฃa snack, noting, “Sometimes it’s โคthirst, not hunger.” She encourages a pause โ€‹to identify the reason behind โ€‹cravings – distinguishing between physical hunger โคand emotional triggersโค like โ€‹boredom, stress, or fatigue. “Emotional hunger feels urgent, physical hunger โ€Œbuilds gradually,” she advised her followers.

Perhaps most notably, Kaur โ€‹advocates for โขself-compassion.”If I overeat sometimes? Cool. I moveโ€Œ on,” she shared. “One snackโฃ or meal offโฃ plan doesn’t define โขme-consistency โฃdoes.” She โ€also recommends incorporatingโค nutrient-dense, low-calorie foods into โ€meals to increase volume and โคsatiety.

Expertsโ€Œ at Ultrahuman, โคa wellness platform, corroborate the challengesโ€Œ Kaur describes,โ€ linking patterns ofโฃ overeating to theโ€Œ brain’s reward system. According โคto a โ€‹blogโ€Œ post, โฃhighly processed foods can overstimulate dopamine, theโฃ “feel-good”โฃ hormone, leadingโข to cravings and possibly reward deficiency syndrome. Though, the article notes that โ€‹changes in eating habits andโข lifestyle can definitely help restore dopamine balance, making sustainable weight loss achievable.

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Health

Want to reach your goal weight before the year ends? Fitness coach shares 5 tips to follow

by Dr. Michael Lee โ€“ Health Editor
written by Dr. Michael Lee โ€“ Health Editor

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Want to reach your goal weight before the year ends? Fitness coach shares 5 tips to followAmaka shared fastest ways to reach your goal weight.(Image by Pixabay)” title=”Amaka shared fastest ways to reach your goal weight.(Image by Pixabay)”>
Amaka shared fastest ways to reach your goal weight.(Image by Pixabay)

New Delhi, August 29, 2023 – Fitness influencer Amaka recently outlined a five-step plan on Instagram aimed at helping individuals achieve their weight loss goals before the end of the year. The advice, shared on August 1st, focuses on lasting habits and mindset shifts rather than restrictive dieting.

Amaka, who uses the Instagram handle @shred_with_amaka, has garnered a following of over 65,000 users with her practical and body-positive approach to fitness. Her recent reel breaks down weight loss into manageable steps, emphasizing consistency and self-compassion.

1. Define Your ‘Why’

Table of Contents

Amaka stresses the importance of connecting weight loss to a deeper purpose. Rather of simply aiming for a number on the scale, individuals should identify the underlying reasons for wanting to lose weight and the positive lifestyle changes they hope to achieve.This intrinsic motivation, she argues, is crucial for overcoming obstacles and maintaining long-term commitment.

2. Embrace a Sustainable Routine

The key to success, according to Amaka, isn’t perfection but consistency. She recommends a simple, realistic routine that can be maintained over time, including:

  • 3 or 2 balanced meals per day
  • 10-30 minutes of daily physical activity
  • Drinking at least 2 liters of water
  • Prioritizing 7-9 hours of quality sleep

3. Nourish your Body with Balanced Nutrition

Amaka advocates for a balanced approach to eating, rejecting restrictive diets and food shaming. Her recommendations include:

  • Including protein in every meal to promote satiety and muscle maintenance.
  • Consuming plenty of high-fiber vegetables for fullness and digestive health.
  • Incorporating healthy carbohydrates in appropriate portions for energy.
  • Practicing mindful eating and avoiding restrictive food rules.

4.focus on Non-Negotiable Habits

To avoid overwhelm, Amaka suggests focusing on just one or two daily habits that are non-negotiable. For exmaple, committing to a daily walk and eliminating sugary drinks. These small, consistent wins build momentum and contribute to critically important results over time.

5.Start Now, Imperfectly

Amaka encourages her followers to stop waiting for the “perfect” moment to begin. She emphasizes that progress is more crucial than perfection and that starting small, even with imperfections, is the most effective way to break the cycle of procrastination. “you’ve got 5 months left this year make real progress. You’re one solid routine away from feeling proud, strong, and finally free in your body,” she stated in her reel.

Also read |

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Health

7 Foods That Burn Fat Without Losing Muscle

by Dr. Michael Lee โ€“ Health Editor
written by Dr. Michael Lee โ€“ Health Editor

Greek Yogurt: A Protein Powerhouse for Your Morning routine

Incorporating Greek yogurt into your breakfast can significantly boost your protein intake, with many varieties offering 15-20 grams per serving.Beyond protein, this dairy staple is a source of beneficial probiotics, contributing to a healthy gut microbiome. However, consumers are advised to be mindful of added sugar content in some Greek yogurt products.

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Health

23kg Weight Loss: Woman Reveals 5 Habits She Quit

by Dr. Michael Lee โ€“ Health Editor
written by Dr. Michael Lee โ€“ Health Editor

Weight Loss Success: How One Woman Dropped 50 Pounds in 5 Months

Table of Contents

Achieving notable weight loss requires dedication and strategic lifestyle adjustments. Nutritionist Simrun Chopra revealed how she successfully lost 23 kilograms (approximately 50 pounds) in just five months by making five key changes. Her journey, detailed in an Instagram post, highlights the importance of prioritizing health goals and making informed food choices.

The 5 Lifestyle Changes for Weight Loss

Chopra’s weight loss strategy focused on eliminating common dietary pitfalls and prioritizing home-cooked meals. By adhering to thes principles,she was able to achieve her weight loss and fitness objectives.

1. Reduced Eating Out

One of the first changes Chopra implemented was significantly reducing how often she ate out. She prioritized home-cooked meals, only eating out about once a week. According to a 2014 study in the journal the Journal of Health and Behavioral Research, people who eat home-cooked meals more frequently enough consume fewer calories, sugar and fat than those who frequently dine out.

2. Eliminated deep-Fried foods

Deep-fried foods,known for their high calorie content and minimal nutritional value,were cut from her diet. The high fat content in fried foods can hinder weight loss efforts. A 2021 report by the American Heart Association suggests limiting fried foods to help manage weight and reduce the risk of heart disease.

3.Avoided Sweetened Drinks

Sugary drinks,including juices,smoothies,sodas,and cocktails,were replaced with healthier alternatives. Chopra switched to plain soda to satisfy her craving for fizzy drinks. Research published in Harvard’s School of Public Health indicates that sweetened beverages contribute significantly to weight gain and increase the risk of type 2 diabetes.

4. Limited Late-Night Outings

Chopra prioritized her sleep and workout schedule by limiting late-night outings. She ensured that social events did not interfere with her morning workouts. According to a 2018 study in the journal Obesity, consistent sleep patterns and regular exercise are crucial for effective weight management.

5. practiced Dessert Moderation

Instead of completely abstaining from sweets,Chopra practiced moderation by only tasting small portions of desserts. This approach allowed her to manage her cravings without derailing her progress. A 2017 study in the journal Nutrients suggests that mindful eating and portion control can help individuals enjoy treats without overindulging.

Did you No? A study published in the Journal of the Academy of Nutrition and Dietetics found that individuals who plan their meals are more likely to maintain a healthy weight.

Summary of Simrun Chopra’s Weight Loss Strategy

Change Description Benefit
Reduced Eating Out Prioritized home-cooked meals Lower calorie and fat intake
Eliminated Deep-Fried Foods Avoided high-calorie fried items Reduced empty calorie consumption
Avoided Sweetened Drinks Replaced sugary drinks with plain soda Lower sugar and calorie intake
Limited Late-Night Outings Prioritized sleep and workouts Maintained consistent exercise routine
Practiced Dessert moderation Tasted small portions of sweets Managed cravings without overindulging

Pro Tip: Keep a food journal to track your eating habits and identify areas were you can make healthier choices.

By implementing these five changes, Simrun Chopra successfully transformed her lifestyle and achieved her weight loss goals. Her story serves as an inspiration for others seeking to improve their health through mindful eating and consistent lifestyle adjustments.

What are some of your biggest challenges when trying to lose weight? What strategies have worked best for you?

The Evergreen Truth About Weight Loss

Weight loss is a multifaceted process influenced by genetics, lifestyle, and environmental factors. Sustainable weight loss typically involves a combination of dietary changes,regular physical activity,and behavioral modifications.Fad diets often lead to short-term results but are arduous to maintain long-term. A balanced approach that focuses on whole foods, portion control, and consistent exercise is more likely to yield lasting success. Consulting with a registered dietitian or healthcare professional can provide personalized guidance and support.

Frequently Asked Questions About Weight Loss


Disclaimer: This article provides general facts about weight loss and is not a substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your diet or exercise routine.

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Health

13 Fat Loss Cheat Codes: Lose Weight Faster with This Fitness Coach’s Secrets

by Chief editor of world-today-news.com
written by Chief editor of world-today-news.com

Fitness Coach Reveals 13 ‘Cheat Codes’ for Weight Loss

Losing weight can feel like navigating a complex maze,but one fitness coach is offering a simplified approach. Mahtab Ekay, an online fitness coach, claims to help women shed meaningful weight without sacrificing their favorite foods. She recently shared her insights in an Instagram post, outlining what she calls “fat loss cheat codes.”

The Core Principles

Ms. Ekay emphasizes the importance of hydration and protein intake.She advises drinking plenty of water throughout the day to boost metabolism and including 20โ€“30 grams of protein in every meal to build muscle and reduce hunger. These foundational elements, she suggests, are crucial for effective weight management.

13 ‘Cheat Codes’ for Faster Weight Loss

Here are Ms. Ekay’s 13 tips, presented as “Fat loss cheat codes I know at 28 that I wish I knew at 18”:

  • Consistency is Key: If youโ€™re not seeing results, itโ€™s probably a consistency issue, not your metabolism.
  • Strategic Workouts: You donโ€™t need to work out every day. 3โ€“4 solid sessions with a plan > random daily workouts.
  • Protein Power: Include 20โ€“30g of protein in every meal. This helps with fat loss, muscle gain, and cravings.
  • Prioritize Sleep: sleep is not a luxury. Itโ€™s part of your fat loss plan.
  • Avoid Binge Guilt: You canโ€™t ‘burn off’ a weekend binge. One meal doesnโ€™t ruin progress, what you do next matters more.
  • Carbs Aren’t the Enemy: carbs are not the enemy. Balanced meals and calorie intake matter more than cutting rice or bread.
  • Hydration is Essential: water matters more than you think. Aim for half your body weight (pounds) in ounces daily.
  • Calorie and Protein Focus: You donโ€™t need to track carbs and fats perfectly. Calories + protein = 90% of the results.
  • Intermittent Fasting is Optional: Intermittent fasting isnโ€™t magic. If it effectively works for you, great. If not, skip it.
  • Walking is Underrated: Walking is underrated. A 20โ€“30 min daily walk helps with digestion, cravings, and fat loss.
  • Fiber is Your Friend: Fiber is your friend. Aim for 25โ€“35g daily from real food.
  • Simple Meal Planning: You donโ€™t need a perfect meal plan. Just 2โ€“3 go-to meals you enjoy and can rotate.
  • Sustainability Matters: The best plan is the one you can stick to. Not the most intense one.

Pro Tip:

Focus on enduring habits rather than rapid fixes. Small, consistent changes are more likely to lead to long-term success.

Did You Know?

Drinking water before meals can help you feel fuller, possibly reducing your overall calorie intake.

The Importance of Sleep

Ms. Ekay specifically highlights sleep as a critical component of any fat loss plan. Adequate sleep helps regulate hormones that control hunger and satiety, making it easier to manage cravings and stick to a healthy eating plan.

Walking: An Underestimated Tool

While intense workouts often take center stage, Ms. Ekay emphasizes the benefits of daily walking. A 20โ€“30 minute walk can aid digestion, reduce cravings, and contribute to overall fat loss. It’s a simple, accessible activity that can be easily incorporated into most lifestyles.

Frequently Asked Questions

How much water should I drink daily?

Aim for half your body weight (in pounds) in ounces.

How much protein should I include in each meal?

Include 20โ€“30 grams of protein in every meal.

Do I need to work out every day to lose weight?

No, 3โ€“4 solid workout sessions per week are more effective than random daily workouts.

Are carbohydrates bad for weight loss?

no, balanced meals and calorie intake are more crucial than cutting out carbs.

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