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Hindustan Times
03-07-2025
- Lifestyle
- Hindustan Times
Want to lose body fat 10 times faster? Fitness coach shares 10 tips to follow: ‘Lift weights before cardio'
Anita Roy is a fitness enthusiast and coach who shares practical, sustainable tips for losing weight without being too hard on yourself. From diet advice and workout routines to smart strategies for accelerating fat loss, her Instagram profile is filled with valuable information and daily motivation. On April 30, Anita shared a post highlighting 10 powerful habits that can help speed up body fat loss up to 10 times faster. Know these habits to fast track your weight loss journey.(Image by Pixabay) 'Use these tips and watch the fat melt away! Stay consistent and enjoy your journey to a healthier you,' Anita added. Also read | Kapil Sharma's fitness coach shares '21 21 21' rule helped comedian's drastic weight loss transformation: What it means 1. Calorie deficit diet: Eat fewer calories than you burn. Each meal should have 60% protein, 20% carbs, and 10% fat. This helps you feel full and burn fat. 2. Eat more veggies: Skip sugary fruits and eat lots of veggies like tomatoes, capsicum, lettuce, and cucumber. Add spices and Greek yogurt for flavour. Fill up on a big bowl of veggies every day. 3. No late-night snacks: Don't eat 3-4 hours before bed. This helps prevent fat storage while you sleep. 4. Skip breakfast: Try intermittent fasting by skipping breakfast. It helps your body burn stored fat. Also read | Are you holding fat in your body? Weight loss coach shares 5 things to focus on to shed extra kilos faster 5. Drink water before meals: Drink 250-300 ml of water 20-30 minutes before eating. This helps you feel full and eat less. 6. Morning hydration: Drink at least 500 ml of water right after waking up. This starts your metabolism and cleanses your body. 7. Avoid sugary drinks: Say no to cold drinks and shakes. They have lots of empty calories and sugar. 8. Cheat meal once a week: Have a cheat meal every 7 days. It helps balance your hormones and keeps you motivated. 9. Lift weights before cardio: Do strength training before cardio to burn more fat and build muscle. 10. Post-meal walks: Walk slowly for 10-15 minutes after meals. This helps with digestion and boosts your metabolism. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
Hindustan Times
03-07-2025
- Health
- Hindustan Times
Health coach shares 7 'weird things' to do to prevent overeating: ‘Leave a few bites on your plate'
Silke Holguin is a health coach who regularly shares practical tips to help curb overeating. From weight loss strategies to managing binge-eating urges, her Instagram profile is packed with valuable insights. On May 13, Silke posted about a few key habits that personally help her control the urge to overeat. Also read | Fitness coach who dropped 25 kilos, shares 5 habits that can help stop overeating Overeating can have severe impact on your weight loss journey.(Shutterstock) Nothing says kitchen's closed like a minty fresh mouth! It's a simple way to signal to the brain that eating time is over, making it less tempting to snack. When you compare your plate to everyone else's, it can make you feel guilty or second-guess your eating choices. Instead, focus on what your body needs. Avoid making unhealthy comparisons. 3. Eat with my non-dominant hand: It sounds funny, but it slows down and makes you more mindful of each bite. It's a gentle reminder to actually taste your food instead of just eating it on autopilot. 4. Put your fork down between bites: It's a simple way to pause and check in with your hunger level. Plus, it makes meals more enjoyable when you actually take the time to savour each bite. Also read | Binge eating can affect your heart health. Here are tips to manage binge eating disorder Know how to manage your cravings.(Freepik) 5. Leave a few bites on your plate: This habit can take some practice, but it's a great way to break the clean plate mentality. Leaving a little behind reminds you that it's okay not to finish everything. 6. Go for a walk after each meal: Whether it's a stroll with your dogs or a few minutes on your walking pad, it helps with digestion and keeps you from immediately reaching for more food. It also clears your mind and gives you a boost of energy. Also read | Woman who lost 72 kg shares her 4 secrets to recovering from binge eating 7. Talk out loud to yourself: When cravings hit, ask yourself if you are actually hungry, or just bored or stressed. Hearing yourself ask that question snaps you out of autopilot and helps you make a more mindful choice. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
Hindustan Times
02-07-2025
- Health
- Hindustan Times
Do you need more food to lose weight? Fitness coach shares 3 signs you need to eat more each day for weight loss
It's common to believe that losing weight means drastically cutting calories. While maintaining a calorie deficit is a key principle of weight loss, there's a fine line between eating less and eating too little. Undereating can actually sabotage your weight loss efforts by depriving your body of the essential nutrients it needs to function properly. Know effective ways to practice calorie deficit for steady weight loss.(Pexels) On July 2, fitness coach Melissa took to Instagram to address a growing concern among women trying to lose weight. 'I often hear women tell me they're eating extremely low calories for long periods, hoping their body will finally shed the weight. They're frustrated, working hard yet seeing no results. So, what's going on?' she wrote. Also read | Are you in calorie deficit but still not losing weight? Fitness coach shares 5 common weight loss mistakes to avoid Melissa shared three important signs that your body may be sending to signal it actually needs more food to lose weight effectively: 1. You don't feel hungry in the morning, but you struggle with cravings in the late afternoon and evenings. These cravings are a result of your body's attempt to make up for the lack of nutrients earlier in the day (under-eating). Many women then over-eat at night or on the weekends because your body will do what it takes to get what it needs. To lose weight and keep it off too, include balanced meals and snacks to keep your metabolism going and prevent overeating.(Freepik) 2. You are irritable and can't stop thinking about food. Low calorie restriction can make you feel irritable and moody, have difficulty concentrating because you can't stop thinking about food. These thoughts lead to increased sugar cravings; random snacking and zero control when you are around certain foods or at weekend events, which makes it unlikely you'll stick to your deficit for the amount time needed to lose the weight. Also read | Are you holding fat in your body? Weight loss coach shares 5 things to focus on to shed extra kilos faster 3. You're constantly fatigued and have low energy levels, despite getting enough sleep. When your diet is very low in calories, your body will begin to ration energy. You will have less energy for work, play, and movement. Your body isn't designed to operate on such limited fuel. Which means you won't have enough energy to actually move your body and burn fat. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
Hindustan Times
01-07-2025
- Health
- Hindustan Times
Morning yoga vs evening yoga: Is timing important? Yoga expert answers
Yoga is more than just a form of exercise; it nurtures both physical and emotional well-being. But does the time of day you practice yoga influence its benefits? In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, yoga expert, founder of Akshar Yoga Kendraa said, 'Is it better to do yoga in the morning or at night? The answer is straightforward, it just depends on what your own goals are and what kind of lifestyle you lead. There are various rewards for each time of day.' Also read | How daily yoga practice can calm your thoughts, release tension and bring you closer to inner balance Is it better to do yoga in the morning or at night?(Shutterstock) 'Doing yoga in the morning is like meeting the new day with intention. In that stillness of the morning hours the mind is at peace and calm. Morning yoga awakens the body, gets the blood flowing and clears the mental cobwebs. Get set to rise and shine with sun salutations and gentle stretches and breathwork in the morning to get the clarity, focus and energy you need to embrace the day and tackle work and life in a positive way,' the yoga expert added. Also read | Start your Yoga journey now: Simple tips to redefine your fitness goals Yoga releases emotional tension in the body, promoting clarity and balance. (Unsplash) Benefits of doing evening yoga: 'On the other hand, evening yoga is a great way to wind down from a long day. Cleanses the body and mind Relieves tension and quiets the mind Improves blood flow and drainage Reduces pressure and swelling in the legs, ankles and feet. Possess such as forward bends, gentle twists and deep breathing help coax your nervous system toward a relaxed state. If stress or insomnia are lingering concerns, an evening yoga session may be your panacea, which can help you bid adieu to day-by-day woes,' said Himalayan Siddhaa Akshar. Which is best for you? The yoga expert emphasised on the importance of consistency in yoga practice, rather than the timing. 'There's no right or wrong. If you're a morning person, start the day with some energising flows. If your morning routine is too frantic, make yoga your evening refuge. Some even like both, a little bit of early morning power or focus and then something at the end of the day to kind of ease down,' he said. Also read | International Yoga Day 2025: Experts share benefits of yoga at workplace and 5 strategies to include it in daily routine Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
Hindustan Times
01-07-2025
- Health
- Hindustan Times
Secret to cutting calories is hiding in your spice rack: Study spills the beans
Concerned about weight gain? According to a new study, the secret to naturally reducing your calorie intake might already be in your kitchen. Research led by Paige Cunningham at Penn State University found that adding hot peppers to your meals can naturally cut food intake by up to 18%. Also read | Love spicy Indian food? Endocrinologists reveal if having more chillies can help weight loss or slow it down Adding hot peppers to your food can help in reducing calorie intake.(Unsplash) The study suggests that spicy foods not only make meals more enjoyable but also help you eat less. This is thanks to capsaicin, the compound in hot peppers that creates a burning sensation on the tongue, encouraging people to feel satisfied and finish their meals sooner. The study authors selected 130 adults for the study and separated them into groups. Each group was given identical meals to consume with one key difference - some contained regular sweet paprika, while others used hot paprika that created a noticeable burning sensation. The researchers noticed that people who consumed the spicy version of the meal naturally started consuming less by taking smaller and slower bites of their food. They bodies, when confronted with the spice, naturally reacted and changed their consumption pattern, without any conscious efforts from their end. Also read | Is spicy food unhealthy? Dietitian says, not really A compound in hot peppers can slow down your food intake.(Unsplash) How spice can reduce your food intake When the body encounters capsaicin, it naturally slows down consumption speed, giving more time to process the mouthful. People having spicy food take small and less frequent bites, reducing their calorie intake. Eating slower helps in consuming fewer calories, thus fast tracking the weight loss journey. Spicy food helps in achieving this eating pattern without much conscious effort or behaviour modification. In the paper, the study authors noted, 'Properties of food can be strategically modified to influence oral processing behavior and slow eating, which in turn can reduce food and energy intake. Specifically, we show across different foods that increasing the oral burn of a meal by adding dried chili pepper not only influences oral processing, but that it also decreases consumption.' Also read | Is eating spicy food causing you mental health issues? Doctor explains how it affects your brain and gut health Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition. Catch every big hit, every wicket with Crick-it, a one stop destination for Live Scores, Match Stats, Quizzes, Polls & much more. Explore now!. Catch your daily dose of Fashion, Taylor Swift, Health, Festivals, Travel, Relationship, Recipe and all the other Latest Lifestyle News on Hindustan Times Website and APPs.
