How to easily transform your body in three months

Everybody wants to look their best - be it their goal of becoming slimmer or achieving a physique that is muscular. There is so much that the Internet will tell you but if nothing seemed to have helped you so far, we tell you that it is not hard to achieve a dream body. Not only that, you can come really close to your goals within a period of three months. 

There are some steps that you diligently need to follow and you will start seeing results without a doubt. Let's dive straight into it.

Create a calorie deficit

First of all, you need to be in a calorie deficit.If you are someone who follows nutrition related news, you must be familiar with the term but let us understand what calorie deficit really means. Our body needs calories to work, and for that we need to eat 'maintenance calories' to be in the same weight.
To start your weight loss or fat loss journey, you need to create a calorie deficit by simply eating below your maintenance calories. For example, if your calorie deficit is 2000, then you need to eat around 1700 to 1800 calories per day and slowly you can reduce your calories to 1500. You can find out your maintenance calories on calorie calculator on web.You need not reduce your calorie intake below 1500 or 500 calories below your maintenance as our body needs to function properly. You can track your calories on apps like My FitnessPal, HealthifyMe. 

To have calorie deficit, many people skip a meal, then what happens is you're very hungry and start nibbling in between your next meal. The best way to reduce your calories, in case you're eating 4 slices of bread, make it 3 OR eating 3 rotis, make it 2 OR 4 idis, makes it 3, so eating less in each meal helps. Instead of eating more carbs, fill your stomach with more veges, as they've less calories ( provided they're not fried), eat fruits in between when you're hungry, as an apple has around 80-100 calories, which is better than eating any fried stuff. Or if you can eat salad, good. Lentils- whole green moong, red beans/ lobia, white lobia, chickpeas / kabuli chana, these can be soaked over night, pressure cooked, to season, add 1/2 tsp of oil, add jeera/ mustard seeds, little hing, green chili to taste finely chopped, little ginger chopped, fry these well for a minute, then add the cooked lentils, add salt to taste. This gives you not just proteins but also fiber, which keeps you full for long. In stead of having fruit juice, best eat a whole fruit, as it gives you fiber which is needs to clear your bowels.

Work out

Once you have defined your daily calorie intake, you need to start working out or indulge in some or the other fitness activity. Make sure you enjoy an activity that makes you feel great. If you can play any sports good, or those who are old, can walk for 30 minutes a day, if you can't walk continuously, then walk twice for 15 minutes without sitting down at your own speed.

Walk a minimum of 10,000 steps

Another great tool to amplify your weight loss journey is completing around 10,000 steps daily. It is a very simple thing to do and will help you burn some 400-500 calories daily, amounting to 2800-3500 calories in a week.

Focus on expending energy through basic tasks

Another thing which you can do is perform NEAT i.e. Non-exercise activity thermogenesis - this means you can simply take stairs rather then using the lift, use a cycle for transportation if you are going to a close distance, try to walk while talking on the phone, don’t sit too long and do some stretching through the day.

If you follow these simple steps for 3 months regularly, you will definitely lose weight and achieve your desired body.

 This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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How metabolism works and why you can't speed it up to lose weight

The part of your metabolism that burns calories throughout the day is called your basal metabolic rate (BMR). 

There's little you can do to speed up your BMR to lose weight.

In order to lose weight, you must consume fewer calories than you burn each day through a combination of diet, exercise, and BMR processes that are mostly out of your control.

As you age, your metabolism will slow down but studies show that staying active can help.

Metabolism is the set of chemical reactions that break down the food we eat into energy and muscle.

Though many people think that they will lose weight if they speed up their metabolism, this isn't necessarily true. Here's what you need to know about the complicated relationship between metabolism and weight-loss.

Popular myths about metabolism and weight loss
When people refer to metabolism being "fast" or "slow" what they are really referring to is a measure of Basal Metabolic Rate (BMR). BMR determines the number of passive calories that you burn — these are the calories that your body uses up while at rest.

A popular misconception is that adding muscle will help you metabolize calories faster — and while this is partially true, muscles at rest actually burn very few calories. Most of the metabolizing energy you expend is through your brain, heart, kidneys, and other organs that are constantly at work keeping you alive and healthy.

There is evidence that cardiovascular exercise can help boost your metabolism for a short period after you work out, but this effect only lasts for an hour or so and is not usually enough to cause significant weight loss. 

There's also the myth that eating certain foods will speed up your metabolism. But the reality is that even if certain foods can affect your BMR it's not nearly enough to make a noticeable difference in your weight. In order to lose weight, you must create a deficit between the calories you consume through food and the calories you burn through a combination of diet, physical activity, and passive metabolic processes that are largely out of your control. 

Genetics play a key role in your BMR

The sad truth is that it's hard to change your BMR in any significant way. The fact that some people naturally have a faster BMR than others is largely due to genetics.

A review, published in 2011 in Molecular Genetics and Metabolism, that examined 9 twin studies and 19 family studies found that metabolic syndrome — and some of the symptoms associated with it including obesity, high cholesterol, and insulin resistance — are common among families, suggesting a significant heritability factor.

The exception to this rule comes up only for rare illnesses like Cushing's syndrome or hypothyroidism, which both slow metabolism.

Aging and your BMR
As you age, your metabolism becomes less efficient, or what we think of as "slowing down," says Heather Seid, a registered dietician and Bionutrition Program Manager at Columbia University.
There are many reasons your metabolism slows down, including losing muscle mass and changes in your cells. But the main reason for metabolism change is that people become less active as they get older.

Unfortunately, you can't completely stop your metabolism from slowing down as you age but exercise may give you a boost. Studies show that keeping active as you grow older can help curb a metabolism slowdown.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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5 common signs that indicate you are not eating enough calories

Look out for these signs!

Whether you are trying to shed kilos or maintaining your current weight, calorie count matters in all the situations. The amount of calories you consume in a day affects your weight, fitness level and energy to perform daily chores.

But in modern times, where everyone is so concerned about maintaining a healthy weight, people are constantly trying to create a calorie deficit, overlooking the fact that even under-eating can have a negative impact on the health. Eating fewer calories once in a blue moon does not affect much, but doing this regularly can cause mental, emotional and physical issues. Here are 5 signs that indicate that you are under-eating and need to increase your calorie intake.

Hair loss

Losing 3-4 strands of hair every day is normal. But if you notice an increased amount of hair loss, then it is a matter of concern. Excessive hair loss indicates that the person is not getting sufficient calories. Sufficient intake of calories, protein, biotin, iron and other nutrients are important for healthy and soft hair.

Low immunity
Do you feel sick more than often? If you start coughing and sneezing even with a slight change in the temperature, then you need to take care of your eating habit. Under-eating means your body is not getting enough nutrients to maintain a healthy immune system and fight off illnesses. As a result, you will fall sick more often and will even take longer to recover from any illness.

Constantly feeling cold

Yes, your calorie intake and your body temperature are also linked with each other. Your body needs to burn a certain amount of calories to produce heat, which helps to maintain body's internal temperature. When you eat less, the body does not get enough calorie and struggle to maintain the core body temperature. This the reason you may feel cold all the time.

Skin issues
Dry skin, cracks in the corners of the mouth and brittle nail all indicate nutrient deficiency. Mostly deficiency of Vitamin E leads to skin problems. If lately, you are noticing any major changes in your skin condition, then you need to take care of your eating habit.

Feeling irritated

Feeling annoying or irritated is another symptom of calorie deficiency. Eating less makes you feel hungry all the time, which in turn, can make your angry. You lose focus and feel irritated without any reason. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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Raw Food Items - 7 Reasons You Must Be Having Them!

The raw food diet has gained traction over the last few years and a growing number of people are trying this diet. The raw food diet has great fitness benefits as it includes eating unprocessed, unfrozen food. The raw food consumed as part of this diet is never exposed to a temperature greater than 115 degrees. While the diet requires a great amount of motivation to continue, it yields great results over the long term.

Here is a list of benefits that could be obtained from consuming raw food:

Increase in the consumption of fruit: The whole raw food regime consists of consuming lots of fruits. Fruits are rich in vitamins, minerals and a lot of vital nutrients that are essential for the body. It keeps the body energized, helps in digestion, replenishes the body and controls the appetite. Being rich in fiber, fruits can help in weight loss and regularize bowel movement.
 
Increase the consumption of vegetables: Vegetables provide low protein and loads of minerals to the diet. Leafy green vegetables such as spinach, kale, carrots, beans etc. can aid muscle growth and repair. Raw food in the form of vegetables can ensure adequate nutrients for the body.
 
Balancing nutrition: Contrary to common belief, the raw food diet has the exact quantity of carbohydrate, protein, and fat that accounts for a healthy and balanced diet. There are ample choices available to balance the nutrition in each category. Raw vegetables can make the body feel light and clean.

Simple carbohydrates: The raw diet consisting of fruits, vegetables, and other plant-based foods can be easily broken down and digested by the body. This helps the digestive system to work effortlessly. Consumption of processed foods, on the other hand, takes a lot of effort by the body to break down into simpler particles.

Good for heart: The raw food diet is extremely beneficial for the heart. Owing to its low-sodium, low-cholesterol content, raw food can reduce the risk of a person contracting complicated cardiovascular diseases. It also allows the heart to pump normally and spread oxygen equally to every part of the body.
 
Retain vitamins: Most food items lose their vitamins once they are heated, frozen or cooked. Raw food, on the other hand, can keep the vitamin content intact and deliver the exact quantity of vitamins to the body.

Don't have to measure calories: This is perhaps the best part of the raw food diet. As long as the diet is raw, a person can have as much food as he wants. Calorie counting is something that one need not worry about when it comes to the raw food diet. Furthermore, the body can easily digest it too.
   

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Cucumbers are an excellent weight loss aid!

For starters, cucumbers are hydrating and rich in water. Not to forget, they are so light, they carry little calories and fat (just 0.35 grams). They also contain essential nutrients like vitamins A, B and K, apart from a high folate value which ensures that your daily nutrients do not go missing. In fact, studies suggest that you can lose up to 5 kilos in a week's time.

Next time, when hungry, grab some cucumber than munching on fries, as that only helps you gain weight, while cucumber not only gives a feeling of satiety, also aids in weight loss. If you don't like to eat plain cucumber, have with avocado dip or mix with curd and season to taste, so you get the extra benefit of calcium from curd and also probiotics !

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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There is so much buzz around weight loss and diets – what to eat, what not to eat, low-carb diets, high-protein diets, high-fat diet, etc. that anyone may get confused about what he/she should actually do to shed those pounds. One easy way to lose weight is to eat low-calorie food that will help your body use the fat from your body for energy, and thus help you in losing weight.

There are various low-calorie food options available and that can again lead to further confusion. Here are three recipes – one for breakfast, one for lunch and one for dinner to have your meals sorted for the day and make sure you can flaunt a lean waist in a few weeks. 

For breakfast

Idli
It is healthy, one, as it is steamed,  it is good combo of carbs and protein, due to fermentation, nutrients are enhanced and it is also  a probiotic ! There are different types of idlis to make, so you won't feel bored of eating the same type each day !

Easy to make, idlis are extremely low on calorie and a great breakfast option – especially for someone who is trying to lose weight. The best part about eating idlis in breakfast is that you do not compromise on nutrients, keep yourself fuller for longer but at the same time keep your stomach light, and idlis are extremely versatile and can be mixed and made in different ways. You can make plain idli to eat with sambar, stir fry it with masalas and veggies to make an even more delicious version of the dish.

For lunch

Curd rice
Curd rice is a good option to have for lunch if you are on a low-calorie, weight loss diet. The dish will keep your stomach from becoming bloated, will help you in losing weight. Curd is known for being rich in calcium, protein and probiotics – and all three help in weight loss. If you choose a low-calorie variant of rice, this is the best lunch dish to eat. 

For dinner

Green salad
They say that you should eat dinner like a pauper. The best dinner you can have is something that is full of fibre and nutrition, but devoid of calories. A green salad made with green veggies, cherry tomatoes, and other vegetables rich in fibre can help improve your digestion, increase your metabolism and keep you from eating too much. Good digestion can ensure weight loss.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/       

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