“Only I can change my life, No one can do it for me”. A very motivational quote that inspires us to start a journey of our wellness.

Few tips I want to give to my clients to lose weight faster and get effective results. Always drink a glass of water 10 minutes before every meal. Avoid Sugary drinks and juices. Eat high protein breakfast always. Eat complex carbohydrates and millets.

Choose soluble fibre more in your diet. Always eat slowly, chew your food properly. Drink at least 3 to 4 litter of water per day. Keep siping hot water or green tea after your meals. Reduce refined carbs from your diet. Add good oil to your diet, it helps to keep you full and oils like olive oil, canola oil also healthy. Eat fatty fish in your diet. Include aerobic exercise in your daily routine which helps in fat burning.

Above all desire to lose weight should come from an individual. Lifestyle and work habits partially determine how many calories we need to eat each day. Someone whose job involves heavy physical labour will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job). For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

As a rough estimate, an average woman 31-50 years of age who leads a sedentary lifestyle needs about 1,800 calories per day to maintain a normal weight. A man of the same age requires about 2,200 calories. Participating in a moderate level of physical activity (exercising three to five days per week) requires about 200 additional calories per day. More strenuous exercise programs, such as those with cardio focus, can burn even more.

And if anyone wants to lose weight they should deduct 500 kcal from the normal calories required as per BMI.

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Plant Based Diet Chart For Weight Loss

How Can A Dietitian Help You In Weight Loss

A plant-based diet helps you lose weight and keeping it off because plant-based diets are packed with fibres, and fibres will keep you full and help you losing weight without taking extra calories in your diet. Plant-based fibre consists of both soluble and insoluble fibre.

Both fibres help differently, soluble fibre helps in keeping you full as well as help in controlling bad cholesterol along with weight loss. Soluble fibre has also been used in disease like diverticulitis and IBS. Insoluble fibre works differently and helps in creating weight loss with the help of keeping you full, as well as relieves you of the problem of constipation, gas and acidity.

Note: You can also contact us to get professional advice on your health. We are one of the best and authorised weight loss clinic in Noida.

A plant-based diet consists of protein, fibre, vitamins as well which help in further weight loss by increasing satiety and improving muscle mass. With more muscle mass a person burns more calories and increase metabolic rate which further helps in weight loss.

A plant-based diet will keep your body alkaline, which means good PH value of your body. With an alkaline environment body response to weight loss get improved. Taking lemon juice in the morning create an alkaline environment and give belly fat reduction along with weight loss.

Plant-based protein like tofu, Nutella and pulses also keep less load on the kidney because the by-product of these protein sources is less. Green leafy vegetables are high in fibre and also rich in phytonutrients helps in weight loss and fulfil the Vitamin mineral requirements of the body.

Weight loss with a high protein diet is the best way to lose weight. For weight loss, you need to give calorie deflect. And in calorie deflect keep protein high as much as 50 per cent. Aim for 40 gm of fibre a day which is easy to do when you move vegetable, fruits, whole grain, and beans to the centre of your plate. Drink three litter of water per day to overcome high fibre intake which may give bloating effect.

Drinking lemon water in the morning is one of the best ways to revitalize and hydrate your body. But did you know that it can also enhance your immunity? Lemons are rich in Vitamin C, a natural antioxidant that improves the immune system.

Dr. Namita Nadar, Head Nutritionist at Fortis Hospital in Noida, said that having lemon juice early in the morning increases your immunity, which can effectively help your body fight foreign pathogens.

INGREDIENTS
1 glass of lukewarm water

1-2 tablespoon fresh lemon juice

1/4 tablespoon sea salt

¼ tablespoon honey (optional)

HOW TO MAKE
Take a glass of lukewarm water and add 1-2 tablespoon fresh lemon juice and 1/4 tablespoon sea salt to it. You can also add a small scoop of chia seeds to add a bit of fiber to the health drink.

WHEN TO DRINK
Lemon juice in hot water, along with a pinch of salt should be consumed twice a day. It helps in boosting immunity and provides a quick dose of Vitamin C. It can also be a part of your morning regime. It can also be used with green tea at any time during the day.

BENEFITS
Dr. Namita Nadar says lemon juice is to improve overall immunity. It also helps your body fight against cold and flu viruses. Lemon is rich in Vitamin C and antioxidants, both of which offer health benefits. She suggests eating lemons with regular meals or drinking lemon juice can improve immunity, reduce heart disease factors, prevent kidney stones, aid iron absorption, and promote healthy skin.

Vitamin C and antioxidants in lemon can strengthen your immune system and help your body fight infections such as the cold and flu virus. It may also help shorten the duration of an illness.

Source: Build Your Immunity To Fight Covid

The vitamin C and antioxidants in limes can strengthen your immune system and help your body fight off infections such as the cold and flu virus. It may also shorten the duration of an illness. It’s not yet clear that the coronavirus gets killed by the acidic environment of lime juice. Lime juice is acidic and some viruses can’t survive in acidic PH.

Lime juice in hot water with a little salt can be used twice a day. It provides vitamin c. It can be part of our morning regime and also can be used with green tea in between the day.

Lemon juice can benefits patients in improving overall health benefits and also helps to fight against cold and flu virus. Limes are high in vitamin C and antioxidants both of which may offer health benefits. Eating limes or drinking the juice may improve immunity, reduce heart disease risk factors, prevent kidney stones, aid iron absorption, and promote healthy skin.

Other juices like coconut water help in providing good electrolytes level in the body like potassium for providing strength to the body. Fruit juices like orange juice are rich in vitamin c.

Beetroot and spinach with amla juice will enhance iron absorption and maintains ferritin levels in the body and indirectly boost oxygen support to the body.

Weight loss is a journey and if it is not been directed towards the right direction, either it provides fewer results or if get results sometimes nutrition level of the person go low. Lacking in micro-nutrients in the journey will result in hurdles in Weight loss.

A dietician is an expert in nutrition advice. She knows how to balance your macro and micronutrients. A dietician can help u in healthy weight loss which will be long-term results. A dietician is the one who first understands the medical conditions, lifestyle, basic metabolic rate of a client, and based on that she/he plans a diet.

Understanding the client’s hormones is also very important.

Based on the physical appearance, medical tests it’s easy for a dietician to balance the hormones. There are almost more than 100 hormones in our body and by balancing your weight management-related hormones a client can get excellent results in which dietician can help. Consult with the best dietitian for weight loss in Noida.

The only calorie deflect will not work, along with that, it’s important to have healthy food in that calorie deflect. Eating healthy and doing mindfully eating will help. Dieticians will help you in choosing nutrient-rich food which not only helps you achieve desired results but also giving health to your skin, hairs, eyes etc.

Following some kind of diet results in plateaus. Eating continues the same diet leads to your metabolism slow. So dietician will help u in boosting the metabolism.

You can follow blood group diets. Which work according to your body phenomenon. And provide a sinking diet with help u provide excellent responses.

I have clients who follow a diet but stuck after one point in time. Then I used a blood group diet on them and it worked magically. So dietician is the key person if you want to lose weight or follow therapeutic diets for keeping yourself medically healthy and preventing diseases.

Cancer is becoming very common these days reason being Eating chemical reach foods and exposing yourself to pollution, chemical-rich beauty products. So dietician will help you in creating your body environment against cancer cells.

Belly fat is a very big issue nowadays, everybody wants to reduce the belly size, but before I tell you. How can you reduce belly fat?  First, you have to understand why you are gaining fat in that particular area. 

You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity.

The major reason is, let’s understand human philosophy, we have fat receptors in the belly area, because of which even the people who are lean have only belly fat. Because whatever the little fat they have it sticks to the belly area. And on top of it, stress hormones called cortisol hormone make it more difficult to lose belly fat. Lack of sleep stressed body, lack of nutrition both macro and macronutrients and even lack of trace minerals result in belly fat.

 Poor intake of essential fatty acids in diets like omega 3 and omega 6 is also a reason for not losing belly fat. Eating a lot of processed food and cold drinks. Lack of exercise and a sedentary lifestyle with the maximum sitting job is another reason. When you start exercising and controlling your diet belly fat is the last one to go. You may lose fat from other parts of your body but the belly fat will take time. So patience is the key, once it comes to belly fat.

You can consider a few tips to control your belly fat:-

1. Have 8 hours sound sleep.
2. Eat a healthy diet and include fish oil capsules.
3. Don’t sit long, go for a 10 min walk in every hour.
4. Use stairs to avoid lift every time.
5. Eat more protein and fewer carbohydrates in your diet.
6. Have soluble fiber which really helps.
7. Keep track of your food intake. Intake of protein should be 50 percent of your total diet.
8. Don’t overeat in one go. Try to have less food than your appetite.
9. Don’t munch all the time, this will keep your insulin always high and result in more fat storage and the belly is the best place to store fat.
10. Have at least 10 glasses of water per day.
11. Do cardio and strength training.
12. Try to go for a clean diet. A clean high protein diet makes your body eat existing fat cells and your belly fat starts shrinking.