Weight Loss Tips

The timing of food intake can affect weight loss in several ways. Eating at regular intervals throughout the day, rather than skipping meals or having large gaps between meals can help regulate hunger and prevent overeating. Eating a larger breakfast, a moderate lunch, and a smaller dinner has also been shown to be beneficial for weight loss. In addition, eating a healthy snack before bedtime can help prevent late-night snacking, which can lead to weight gain. However, it is important to note that overall calorie intake and balance of macronutrients are more important than the timing of meals for weight loss. Breakfast Eating a nutritious breakfast within the first hour of waking can jumpstart metabolism and provide energy for the day. It regulates our hunger hormones and keeps us fuller and pleased for longer. Skipping breakfast can lead to overeating later in the day and slow metabolism. No matter what, don't skip meals. Skipping breakfast is frequently linked to a number of unhealthy indicators, including weight gain and decreased glucose metabolism. People frequently find that eating breakfast reduces impulsive snacking and prepares the body for a day of healthy nutrition. Your metabolism can be boosted for the day by having a well-balanced breakfast that includes high-fiber foods like berries and a decent source of protein like Greek yogurt. Lunch Although lunch should be your largest meal of the day, the timing of lunch seems to have the least impact on weight loss (along with breakfast if consumed). This relates to the fact that the body is more effective earlier in the day at digesting food, burning calories, and controlling hormones thanks to those circadian rhythms. Eating a balanced lunch that includes protein, whole grains, and vegetables can help control hunger and keep energy levels steady throughout the afternoon. Skipping lunch can lead to overeating or making poor food choices later in the day. According to studies, the best time to eat lunch is between 12 and 2 p.m. We must, of course, keep in mind that we are all unique, so this may not apply to everyone. If you're busy or distracted, skipping lunch could be tempting, but it might lead to issues later in the day. By depriving your body of energy, skipping lunch might leave you feeling groggy or sleepy. Furthermore, you may become unusually hungry in the afternoon, leading to overeating at your final meal. Finally, listening to your internal cues to identify your hunger level and making the right option is the best strategy. Dinner Eating a light dinner that is low in calories and high in nutrients can help with weight loss. Eating a heavy dinner close to bedtime can cause weight gain as the body is less active and burns fewer calories during sleep. Eating a late dinner may also disrupt sleep, which can lead to weight gain. The ideal time for your last meal of the day is at least three to four hours before you go to bed. A late meal or eating too late at night may increase your risk of obesity and metabolic disturbances like dyslipidemia and hyperglycemia, according to studies. Those who consumed more calories at dinner than they did at breakfast had more pronounced insulin resistance. This result implies that cutting back on dinnertime calories may eventually help lower insulin resistance. Soup, grilled chicken or fish, a big bowl of salad, multigrain roti with palak paneer, or boiling chana masala are all acceptable options for dinner. For those attempting to reduce weight, meal timing is a crucial component. All of the major food categories should be present in a balanced meal for you. Keep all food groups in your diet. If you want to reduce weight, choose little, regular meals rather than 3 large ones. Between meals, consume a healthy drink or a healthy snack. Also, keep track of the time you consume each meal. (Dr. Rohini Patil, MBBS, Nutritionist and CEO of Nutracy Lifestyle) Read more►Your Guide to Eating Right As Per Ayurveda in 2023

For many people in India, especially those in the older age groups, diabetes is a lifestyle condition that they live with on a daily basis. However, diabetes is becoming more common in younger age groups as well, raising issues of public health. After China, India is the country with the second-highest prevalence of diabetes, with an estimated 77 million individuals - or roughly 1 in 11 Indians - having the disease. Pre-diabetes is a condition or stage that precedes diabetes, where the body's blood sugar levels are elevated but not yet high enough to be classified as type 2 diabetes. The National Urban Diabetes Survey estimates that our nation has a startling 14 per cent prevalence of pre-diabetes, commonly known as borderline diabetes. Due to the absence or minimal visibility of symptoms, many people in their 30s and 40s may be pre-diabetic without even being aware of it. If diabetes runs in your family, you are at an increased risk of developing it yourself. Nevertheless, by making dietary and lifestyle changes, pre-diabetes may still be somewhat reversed and treated. Here are some precautions and tips one can be mindful of to stay healthy as a pre-diabetic: Move About More Sitting is the new smoking. A sedentary lifestyle is known to increase the risk of Type 2 diabetes. Regular exercise and workouts approved by a trainer or doctor help manage pre-diabetes by lowering blood glucose levels. Moreover, being active can improve insulin sensitivity throughout the body. It can also help you manage your weight which is crucial to not slip into diabetes. Try brisk walks, jogs, and runs and gradually move to more aerobic exercises such as dance and biking/bicyling. Weight Management Did you know that being overweight, or having a body mass index over 25, can increase one's risk of developing type 2 diabetes? If you are diagnosed for pre-diabetes, gradually losing 5-10 per cent of your body weight can significantly improve your chances of delaying or reversing diabetes prevalence. Ask a trainer to help you focus on your midsection for belly fat, as a large waist circumference is known to put a person at an increased risk of diabetes. Keep Stress at Bay Stress can make you sick, but it can also make you pre-diabetic, or at least make your condition worse. An imbalance of stress hormones cortisol and adrenaline - known for the fight or flight response - can trigger blood glucose levels to shoot up and remain high. Make time for adequate rejuvenation on your schedule, and make sure to not pressure yourself to work like a machine. Make time for laughter and time with friends and family. Schedule time for walks, gardening or other hobbies that help you decompress. Watch What's on Your Plate Consider the composition of your meals. Is there an adequate balance between protein, carbohydrates, fats and necessary vitamins and minerals? For a healthy portion, pre-diabetics should fill half of their plate with non-starchy vegetables and leafy greens, and the rest with healthy carbohydrates, whole grains and lean protein. Stocking up on fibre will ensure satiety without raising blood sugar. Snack on nuts and fruit, even if they seem to be sugary. One must remember they have natural sugar. Avoid Drinking Your Sugar Added sugars must be avoided at all costs to avoid escalation into diabetes. Sweetened beverages can spike blood sugar levels and provide little nutritional diversity, such as protein. This includes energy drinks, soft drinks and any syrups or liquid desserts. Research says that substituting one daily serving of a sugary drink with low-calorie alternatives such as water, coffee, or tea is linked with a 2-10 per cent lower risk of diabetes. (Dr Vivek Srivastava, Senior Vice President, Zeon Lifesciences)  

Indian millennials frequently experience stress and anxiety since they belong to a generation that is constantly rushing to finish their tasks and accomplish their objectives. Concentration issues, tiredness, alterations in sleep and food patterns, and feelings of hopelessness and worthlessness are among the common issues. Here's a look at 6 practical suggestions for the mental wellness of Indian millennials. Disconnect From Electronics and Social Media We must do the same when spending time with family and friends as we do when attending meetings at business by keeping our phones on silent mode. Constant usage of social media can result in negative emotions like melancholy, loneliness, jealousy, anxiety, and general life discontent. A digital detox entails cutting off from technology and social media. It is a time to unwind, partake in enjoyable pursuits, or spend time with loved ones. You can live in the now and engage in meaningful conversations with people by taking a social media sabbatical. By reducing distractions, promoting self-reflection, and even enhancing sleep, taking a break from technology provides you an opportunity to enjoy life. Be Honest With Yourself Honesty improves mental health. Before you can improve the situation, you must admit there's a problem. Others are easier to fool, but you must always be honest with yourself and observant of your feelings. Identify your ideal and actual self. Before making tangible, doable adjustments, you must understand where your ideal self comes from. It's as important to believe in one self as it is, to be honest with oneself because confidence can do so much. Reflect and Adapt Although it may appear that you have no control over the stress at work and at home, there are steps you can take to alleviate the strain and reclaim control. Effective stress management enables you to break stress's grasp on your life, allowing you to become happier, healthier, and more productive. The ultimate objective is a balanced existence that includes time for work, relationships, relaxation, and enjoyment, as well as the fortitude to withstand pressure and face obstacles head-on. We can handle every new or different situation by reflecting on our reactions to stress or other stimuli. While having a perfect work-life balance is a myth, it's important to try new things and figure out what works best by adopting the most effective stress-management techniques. You are Precious If you understand that every day is a gift, then you are living life seriously and know that you are precious. We occasionally lose sight of how fleeting life is and how priceless we are because of how busy we are. Only you know the difficulties you've faced, and your heart is aware of the amount of bravery you've displayed in each situation. Since you deserve to be loved and accepted, accept the precious you. In addition to preventing anxiety and depression, practicing self-love and knowing that you are precious is linked to an increase in pleasure, greater life satisfaction, and greater resiliency. Do Not Shy Away from Help It takes courage but is extremely helpful to ask for mental health treatment. We must comprehend the significance of instilling good help-seeking behaviour to create a more compassionate and fulfilling society. This is so because we must erase the stigma around mental health. Our general well-being and happiness can be significantly enhanced by seeking treatment, as well as our personal and professional lives. By asking for assistance, one can avoid going through difficult times alone, acquire new coping mechanisms, develop relationships, and enhance your quality of life. Break Lagalo Our way of life has taken on the character of the Rajdhani Express, and there is a great deal of pressure to outdo everyone. While maintaining a high level of performance is good, it's also crucial to slow down. You are aware of what a Porsche with no breaks is capable of. So, unwind and take a break. Take that one day off to rest, and don't feel bad about it. Shake a leg during the break because dancing and grooving might result in many changes. According to studies, moving causes the production of endorphins, or "happy hormones," so if your mind is going round in circles, try shaking your leg. Also, give yourself a pat on the back for a job well done since you are the only one who should be aware of and grateful for your efforts. One must seek professional help for counselling if they are still experiencing stress, demotivation, depression, procrastination, or the inability to act decisively at work, which hinders growth at the workplace. They can call or chat on the Mpower Let's talk 1 on 1 free multilingual 24x7 free helpline number 1800-120-820050. (Dr. Neerja Birla, Founder & Chairperson, MPower, an initiative of Aditya Birla Education Trust) Read More► Facts & Myths About Arthritis

Each woman is affected by menopause in a unique way. Numerous symptoms, including irregular periods, hot flashes, sweating, sleep difficulties, mood swings, irritability, hip and back pain, and more, are associated with this transition for many women. "Indian women typically go through menopause early, at the average age of 46.2 years, five years earlier than in western nations. Hormonal changes begin even earlier during perimenopause or the time around menopause, which lasts four years or even up to a decade. During this period, 80 per cent of women are affected by menopausal symptoms. A holistic approach to managing this phase can help women relieve the discomfort and stay healthy," said Jaideep Malhotra, former President of the Indian Menopause Society and South Asian Federation of Menopause Societies. The secret to a healthier life is to prepare for this time, just as we do for other life milestones like job interviews and parenthood. Here are four general actions you can take to manage menopause better: Maintain A Balanced Diet Good nutrition is a game changer for managing menopause symptoms from hot flashes to bloating. Foods to include and to avoid in your diet are: Include Fruits And Vegetables: These are full of the vitamins, minerals and antioxidants your body needs. You cannot go wrong with seasonal vegetables and fresh fruits. Fibre: Rich foods and foods rich in calcium and vitamin D: High-fibre foods like leafy greens, kidney beans and wholegrains can also support better health. Dairy products and foods rich in omega-3 fatty acids are good sources of nutrition. Avoid Fatty Meats & Processed Foods: Fast or fried foods, processed snacks and meat are high in sodium, making you feel bloated. These foods can also affect cholesterol levels or increase your risk of heart disease. Also, spicy food may trigger symptoms like hot flashes. Alcohol: Moderation is key. Regular alcohol consumption can lead to amplified menopausal symptoms, problems sleeping and heightened mental health issues. Caffeine: A caffeine kick makes you more likely to have hot flashes. Resorting to alternative warm drinks is suggested. Stay Active: Regular exercise can keep your bones strong, improve your mood and combat symptoms like weight gain as your body changes. You can attempt the following activities: Cardio: Aerobic activities or cardio include endurance activities that encourage you to use your large muscles. You can start with 10-minute a day of brisk walking, jogging, swimming, running, cycling, or even dancing, and build up the intensity as you go Strength Training: Lifting dumbbells or using weight machines can help strengthen your muscles and bones, while also reducing body fat Yoga: Yoga poses from restorative and supportive to power yoga are also a good source of targeted symptom relief, helping relax the body. Paired with meditation or breathing exercises, these can also prompt relaxation and mindfulness. Mental Health Emotional and mental health may be impacted by hormonal changes during peri menopause or menopause. Women going through this stage may exhibit symptoms, including insomnia, anxiety, immobility, exhaustion, stress or depression. The majority of the symptoms can be controlled by altering one's lifestyle. These symptoms may be lessened by exercise, healthy eating habits, drinking plenty of water, and relaxation techniques for restful sleep. Find what works for you and make realistic, attainable goals. Consult With A Doctor Co-morbid disorders, such osteoporosis and heart disease, which menopausal women are more likely to develop, can be prevented by maintaining good health. Additionally, there are a variety of therapeutic choices for menopause symptoms, such as menopausal hormonal therapy, which can help keep your body's oestrogen levels stable and control symptoms. If you experience symptoms that concern you, it is always advisable to see a doctor. "Menopause is a time of transition for women, which can prove challenging. At Abbott, believe it is vital to raise awareness on the physical, mental and overall emotional aspects of menopause, so that women can seek the help they may need and live this life stage fully. At the same time, we partner with healthcare professionals to share therapy best practices and change how we address women experiencing menopause, to support women holistically, beyond physical symptoms," said Jejoe Karankumar, Medical Director, Abbott India. (Jaideep Malhotra, former President of the Indian Menopause Society and Jejoe Karankumar, Medical Director, Abbott India) Read More► The Dos & Don'ts of Using Lemon on Your Skin