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NDTV
9 minutes ago
- NDTV
Calorie Deficit Isn't Enough For Weight Loss, Why You Need To Hit Your Daily Macro Goals
A calorie deficit occurs when you consume fewer calories than your body burns in a day. It's the foundation of weight loss, if you're in a deficit, your body is forced to use stored fat for energy. However, while a calorie deficit is necessary for weight loss, it's not always enough for effective or sustainable results. If your meals lack proper nutrition or the right balance of macronutrients (macros), you might lose muscle, feel fatigued or hit plateaus. This is where studying your macros i.e. proteins, carbohydrates and fats becomes important. Understanding your macros helps ensure that while you're losing weight, you're also preserving muscle, staying full and supporting your metabolism. Read on as we deep dive into what are macros, how to calculate your daily goals of macros and how it can help in weight loss. What are macros? Macros or macronutrients, are the three primary nutrients your body needs in large amounts for energy and essential functions: 1. Protein It helps build and repair muscles, enzymes and tissues. It's crucial for preserving muscle mass while a calorie deficit. Such as eggs, chicken, lentils, paneer, fish, tofu, etc. 2. Carbohydrates Your body's main source of energy. Carbs fuel your brain, workout and daily movement. Sources include rice, oats, roti, fruits, vegetables, beans. 3. Fats It supports hormone production, brain health and absorption of vitamins. Healthy fats also keep you full. Foods such as nuts, seeds, ghee, avocado, olive oil, etc. boost healthy fat intake. Each macro has a different calorie value: Protein = 4 calories/gram Carbs = 4 calories/gram Fat = 9 calories/gram Balancing these helps you eat smarter, not less. How to calculate your own daily macros goal? To find your daily macro goals, follow these basic steps: Calculate your TDEE (Total daily Energy Expenditure). Use an online calculator to estimate how many calories you burn per day based on your age, weight, height, activity level. You can then find another website that can help you calculate your macros based on these parameters along with your fitness goal. As your intake of macros varies greatly based on whether you want to lose weight, gain muscle, etc. A common starting point for weight is 40% protein, 30% carbs, 30% fat or 35% carbs, 35% protein and 30% fats. Here's how consuming correct amount of macros help in weight loss 1. Preserved muscle mass Eating enough protein while in a calorie deficit helps prevent muscle loss, especially if you workout. Muscle burns more calories at rest, which supports long-term fat loss. 2. Reduces hunger and cravings Proper macro balance, especially protein and healthy fats, keeps you fuller for longer. This reduces the chances of binge eating or snacking unnecessarily. 3. Improves energy levels Carbs provide energy too. Too low and you may feel sluggish or unable to perform well in workout or daily tasks. Proper carbs = better stamina and mental focus. 4. Balances hormones Healthy fats are critical for hormone production. Cutting fats too low can mess with hormones like insulin, cortisol and every reproductive hormones in women. 5. Boosts metabolism A higher protein intake has a thermic effect which means your body uses more energy to digest it. This slightly boosts your metabolism and enhances fat burning. 6. Improves workout performance Carbs before workouts give fuel, while protein after helps repair and build muscles. Meeting your macro needs helps you train harder and recover better. 7. Prevents nutritional deficiencies Focusing only on calorie counts can lead to poor food choices. Tracking macros encourages balanced, nutrient-dense eating that meets your body's needs. 8. Supports sustainable fat loss Instead of drastic crash diets, eating with the right macros ratios creates a more balanced approach that's easier to stick with long-term. Calculate your macro goals today to help you lose weight effortlessly. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
NDTV
9 minutes ago
- NDTV
Pigmentation, Dullness, And Uneven Patches- Expert Shares Tips To Get Even Skin Tone
In the pursuit of achieving a radiant and even-toned skin, many of us find ourselves scurrying around multiple products, each for a different skin requirement. Uneven patches, pigmentation, and dullness are common skin concerns that result from a variety of factors like stress, age, sun exposure and hormonal imbalances. While makeup can offer you a temporary fix, using the right ingredients and nurturing your skin will create a lasting change. Here we've some tips that will help understand your skin and create a targeted skincare regime that works beneath the surface to nourish and repair. How to achieve even skin tone Caring for your skin isn't just about chasing a glow; it's about protecting it from everyday concerns like dark spots, wrinkles, acne scars, stretch marks, and dryness. Achieving an even skin tone goes beyond lightening spots; it's really about restoring balance and keeping your skin deeply hydrated. One of the easiest (and most effective) ways to give your skin some TLC is by using a nourishing skincare oil. It not only enhances your natural radiance but also locks in essential moisture. They may help improve the appearance of pigmentation, blemishes, and uneven skin tone caused by hormonal changes, sun exposure, or the overuse of skin lighteners, making it a multitasking must-have for your routine. Enriched with the goodness of natural oils like Chamomile, Vitamin E, Sunflower, Lavender, Rosemary, and PurCellin can work wonders. Rosemary Oil invigorates and conditions the skin while Calendula Oil helps treat sensitive, damaged or sunburnt skin and reduces inflammation. Lavender Oil offers a calming, soothing effect along with natural antiseptic properties, and Chamomile Oil acts as an anti-inflammatory, making it ideal for sensitive skin. Vitamin A helps calm and protect, whereas Vitamin E shields the skin from free radicals, preventing premature aging while restoring hydration. PurCellin, a breakthrough ingredient, enhances smoothness, allowing the oil to absorb quickly while acting as an emollient, leaving your skin soft, supple, and nourished. Suitable for all skin types, it is clinically tested and dermatologically recommended for stretch marks globally. Apply it twice a day for a minimum period of three months, to see results. Even-toned skin isn't about chasing perfection; it is about your skin feeling healthy, balanced, and well cared for. Pigmentation and dullness might not vanish overnight, but with consistent care, the right ingredients, and mindful choices, you will start to see a real difference. A little patience, paired with the right mix of skincare, nourishment, and self-care, can take you closer to that radiant, confident glow. (Dr. Shilpa Vora, Chief R&D Officer at Marico Limited) Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.
The Hindu
9 minutes ago
- The Hindu
Aster to invest ₹580 crore to set up 500-bedded hospital in Yeshwanthpur
Aster DM Healthcare, a city-based healthcare firm, said it would invest ₹580 crore to develop a 500-bedded multi-specialty hospital in Yeshwanthpur, as part of its footprint expansion plan. With a planned built-up area of approximately five lakh sq. ft, the facility, which would be coming up on a Built-to-Suit (BTS) model, would take Aster's total bed capacity in Bengaluru to 2,580. The new hospital, fifth in the city, would become operational in the second half of the 2028-29 fiscal year, Aster DM said. Azad Moopen, founder and chairman, Aster DM Healthcare, said, 'With this new addition in Yeshwantpur, we are expanding our capacity in the city to 2,580 beds—making it one of the largest private hospital networks in a single Indian metro. Our vision is to build a seamlessly connected, high-quality healthcare ecosystem across urban India, and Bengaluru is at the heart of this ambition.' The new hospital would reflect the healthcare firm's asset-light expansion approach, using Built-to-Suit models to deliver world-class healthcare infrastructure in high-demand corridors, while ensuring capital efficiency, he said. 'Over the next few years, we aim to significantly increase our presence across South India by entering new cities and strengthening our footprint in existing ones,' Mr. Moopen added.
