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Time of India
a day ago
- Health
- Time of India
Tired of failed diets? This surprisingly simple habit can transform your weight-loss journey
Hunger Is Not the Enemy, Starvation Is Eat Early, Eat Often; But Eat Smart You Might Also Like: Alia Bhatt's nutritionist guarantees this weight loss diet plan is the only one that always works Protein: The Unsung Hero Balance Beats Restriction You Might Also Like: Top American cardiologist shares 5 easy steps to lose 13 kg weight naturally, without any injection shot In a world full of weight-loss gimmicks and crash diets that often leave people hungry, confused, and disappointed, a registered dietitian has shared a refreshingly human—and surprisingly simple—perspective. Natalie Rizzo, writing for EatingWell, says the number one habit for successful and sustainable weight loss isn't about cutting carbs or skipping meals—it's about eating before you're that could change all been there: the meeting ran late, errands piled up, and suddenly you're raiding the fridge like a wild animal—chips, peanut butter, cookies, anything in reach. According to Rizzo, that's where most weight-loss plans go off the rails. 'When you're overly hungry,' she explains, 'it's easy to reach for any food that sounds good.' The result? Overeating without even feeling overwhelming, ravenous hunger doesn't just sabotage portion control—it overrides our better judgment. Scientific studies back this up, linking erratic eating patterns like skipping meals with a higher risk of obesity. It's not just about calories in and out—it's about rhythm, timing, and being gentle with your body's how do you keep hunger from turning into sabotage? Rizzo recommends eating every three to four hours. That doesn't mean grazing non-stop, but rather giving your body consistent fuel so it doesn't panic and overcompensate later. And there's data to support it: studies show that those who eat regular, timed meals tend to lose more weight and keep it off more routine helps you stick to it, try scheduling your meals and snacks. But if life gets in the way—as it often does—setting a gentle reminder on your phone can help make this habit second cornerstone of this approach is protein. While it's long been linked to muscle building, protein plays an equally critical role in hunger management . It keeps you full, stabilizes your appetite hormones, and helps retain muscle mass—something that matters even more when you're trying to lose fat and not just encourages including protein in every meal and snack—especially breakfast, where many tend to fall short. If you're constantly hungry between meals, smoothies or protein-rich bites can be an easy way to fill that also debunks the myth that you must go low-carb or fat-free to lose weight. The key, she writes, is balance—lean proteins, whole carbs like vegetables and legumes, and healthy fats all working together. These foods not only keep you nourished but also offer fiber and satiety, making it easier to eat moderately and stay diets might offer quick fixes, but they rarely offer peace. 'Weight loss doesn't come down to one small change,' Rizzo writes. 'Many habits and behavior changes over time factor into long-term success.'If there's one message to take away from Natalie Rizzo's advice, it's this: don't let hunger take the wheel. By tuning into your body's needs before you're ravenous, eating consistently, and prioritizing protein and balance, you set yourself up for a gentler, more sustainable path to not glamorous. It's not viral. But it just might Rizzo reminds, 'The goal isn't to punish your body into change—it's to support it, one bite at a time.'
Yahoo
2 days ago
- Health
- Yahoo
15 Low-Carb Dinners That are Diabetes-Friendly
Reviewed by Dietitian Emily Lachtrupp, M.S., RD Put a delicious dinner on the table tonight that meets all of your nutritional needs. With each of these dishes containing 14 grams of carbohydrates or fewer as well as reduced levels of saturated fats and sodium, these low-carb meals are perfect for those who follow a diabetes-friendly eating pattern. Save recipes like our Balsamic Chicken with Roasted Tomatoes & Zucchini or our One-Skillet Garlicky Salmon & Broccoli for the next time you need any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for balsamic chicken with roasted tomatoes and zucchini is a flavorful dish that's perfect for busy evenings. With only five ingredients (not including salt, pepper and oil), it's both simple and satisfying. Balsamic vinegar adds a rich tang that complements the sweetness of the roasted veggies. If you have some extra time, a longer marinade will result in more flavorful chicken. View Recipe This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights! This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you'll want on repeat! View Recipe This roasted lemon salmon is a bright and easy dinner with plenty of fresh flavors. The star of the dish is the vibrant green herb sauce, made with fresh parsley and dill; it adds a burst of freshness that complements the fish beautifully. It's a quick, healthy meal that feels elegant enough for entertaining but simple enough for a weeknight dinner, perfect with a side of steamed green beans and roasted potatoes. View Recipe This chicken and asparagus recipe is a simple one-pan meal that's perfect for busy weeknights. Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for an easy, well-balanced dinner. If you don't have chicken cutlets on hand, you can easily make your own by slicing two 8-ounce chicken breasts in half horizontally. The thin cut ensures quicker, more even cooking, so everything on the sheet pan finishes at the same time—perfect for a fuss-free, delicious dinner! View Recipe These ginger-soy zucchini noodles with shrimp are a light, flavorful no-cook dish that's perfect for warmer days. Thinly sliced zucchini offers a crisp and refreshing base, while the sauce, made with ginger, soy and lime juice, adds bold and bright flavors. Precooked shrimp make this meal fast and convenient—just toss everything together and serve! It's a fresh, protein-packed bowl that comes together in minutes. View Recipe This healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes. View Recipe All the ingredients for this easy beef stir-fry recipe are cooked in one wok (or skillet), so not only is the meal prep fast for this healthy dinner, but cleanup is quick too. View Recipe Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed chicken breasts. View Recipe How to bake fish perfectly? Wrapping the fish and vegetables in parchment packets creates steam that keeps the tuna moist while it cooks. Plus, it's a fun presentation. View Recipe This air-fryer pork tenderloin is tender and full of flavor from the sweet and tangy rub. Depending on the size of your air fryer, you may need to cut the tenderloin in half before cooking. View Recipe This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too. View Recipe Shrimp and broccoli cook quickly in this easy one-pot recipe, making it perfect for busy weeknights. Serve this healthy shrimp recipe over whole grains or rice. View Recipe Don't be intimidated by this fancy-looking breaded salmon pinwheel—it's quite easy to do. This technique works best when you use a "center-cut" salmon fillet. If you don't have a center-cut fillet or want to simplify the preparation, leave the fillet whole, spread the mayonnaise over it, top with the breadcrumb mixture and bake. To cut down on prep time, ask your fishmonger to skin the salmon for you. Serve with garlic-rosemary roasted potatoes and wilted spinach. View Recipe This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice. View Recipe This pan-seared salmon features fresh herbs of your choice, bright lemon and savory garlic. Leaving the skin on the salmon keeps the fillet in one piece while cooking. The skin is deliciously crispy, but easy to remove if you prefer skinless salmon. View Recipe Read the original article on EATINGWELL
Time of India
3 days ago
- Health
- Time of India
5 easy habits to keep your heart healthy this summer
Summer is a wonderful time to take care of your heart by making a few simple changes in your daily life. You can take advantage of the summer season's fresh fruits and vegetables by adding more of them to your meals. You could improve your water intake by drinking more water during the hot weather conditions, and you could also take advantage of the long daylight hours by walking, riding a bike, or playing outside. These small tips can help lower your risk of heart disease and boost your overall health. By using the summer months to build healthy habits, you'll be supporting your heart and body for the long run. Start today for a healthier tomorrow. Tips to boost your heart health Summer is the perfect time to prioritize heart health with simple changes that support long-term well-being. Here are some tips to get you started: Highlight in-season produce Focus on fresh fruits and vegetables, paired with lean protein sources. Summer produce like leafy greens, spinach, kale, and berries provides essential nutrients and antioxidants that support heart health. Try overnight oats with antioxidant-rich berries for breakfast, or add summer leafy greens to your salads and sandwiches. Walk when you can Walking is one of the simplest and most accessible forms of exercise. It can help lower the risk of heart disease and strokes, regulate blood pressure and cholesterol, and strengthen muscles and bones. Aim for consistency over a specific step count. According to EatingWell, even 3,600 steps a day can reduce heart failure risk by 26%. Maintain a morning routine A consistent morning routine can set a positive tone for the day and promote healthy habits. Start your day with a nutritious breakfast and a brisk walk to get your blood pumping. Consuming key nutrients like good fats and fiber in the morning can help you feel your best. Get outside Enjoying sunny summer days can have numerous benefits. Being outdoors encourages physical activity, boosts cardiovascular wellness, and helps your body produce vitamin D, which regulates blood pressure. But don't forget to wear sunscreen while you're out in the sun Stay consistent Consistency is key to making a difference in your heart health. Prioritize small, sustainable changes in your diet and fitness routine, aiming for a balanced lifestyle that supports heart health. Aim for at least 150 minutes of moderate physical activity per week and treat your heart well every day. By incorporating these habits into your daily life, you can manifest your best summer self and promote long-term heart well-being. Also read | How stress impacts sleep and memory; here's what researchers say
Time of India
5 days ago
- Health
- Time of India
This high-protein, anti-inflammatory dinner is so good, you will want it every night
This weeknight dinner is healthy, satisfying, and ridiculously simple to prepare. Chicken Hummus Bowls are flavorful, protein-rich, and contain anti-inflammatory ingredients. Once you've tried it, it's likely to become a regular part of your weekly dinner routine. Chicken Hummus Bowls are a quick, protein-rich, anti-inflammatory meal that is winning hearts (and stomachs). The author's friend Meghan shared an EatingWell recipe that she and her family adored. It has been a regular part of their weekly dinner routine. Due to its deliciousness, high protein content, and anti-inflammatory properties, this meal is likely to become a household favorite. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like War Thunder - Register now for free and play against over 75 Million real Players War Thunder Play Now Undo Chicken Hummus Bowls Recipe Making chicken hummus bowls is incredibly easy and versatile, and here are the steps you need to follow, as per a report by EatingWell. Live Events • Marinates boneless, skinless chicken thighs in olive oil, cumin, and paprika. • Cooks quickly under broiler or grill. • Preparation includes lemon-garlic vinaigrette, cucumbers, onion, cherry tomatoes, and parsley. • Spreads hummus in shallow bowls, tops with veggies and chicken, sprinkles with parsley, and drizzles with dressing. • Serve it with warm whole-wheat pita. • It can be made with chicken breasts, pork tenderloin, extra-firm tofu, leftover cooked chicken, and any vegetable. • It is suggested to include a crunchy vegetable for texture if cucumber is omitted. What are the benefits of Chicken Hummus Bowl? With 31 grams of protein per serving, the Chicken Hummus Bowls are a tasty and nourishing meal. The bowl has components that combat inflammation, which has been connected to conditions like cancer and diabetes. ALSO READ: Walk your way out of back pain: Study finds 100-minute weekly walks cut pain by 23% The nutritious meal plan includes the chicken, vegetables, olive oil, herbs, and spices. Those who want to get healthier should definitely try this recipe. FAQs Is this recipe suitable for meal preparation? Yes, it's ideal for planning ahead, just store the ingredients separately and assemble when ready. Can I replace the chicken with something else? Absolutely! Tofu, pork, or leftover cooked chicken are all suitable options.
Time of India
6 days ago
- Health
- Time of India
10 healthy herbal teas you must try for improved health and wellness
Herbal teas, or tisanes, are calming drinks made from herbs, flowers, roots, and spices. They're caffeine-free and offer a variety of flavors and health benefits, making them perfect for daily relaxation. Unlike traditional tea, herbal teas are a blend of different ingredients that promote well-being and soothe the mind and body. They're enjoyed worldwide for their unique flavors and medicinal properties, helping with issues like sleep, digestion, and stress relief. With their rich flavors and benefits, herbal teas are a popular choice for those seeking a healthy and calming beverage option. Best herbal teas for sleep, stress, digestion, and more 1. Ginger tea: Digestive & nausea relief Ginger tea is rich in antioxidants and has long been used to ease stomach upset and nausea, especially effective during pregnancy, motion sickness, or post-operative discomfort. It may also help prevent ulcers, reduce indigestion, and alleviate menstrual pain. A natural remedy for nausea, digestion, and period cramps. 2. Hibiscus tea: Heart-friendly & cleansing This vibrant, tart tea may help lower blood pressure and LDL ('bad') cholesterol. A study also showed it reduces oxidative stress in athletes. Supports heart health and reduces oxidative stress. 3. Echinacea tea: Cold fighter Popular for its immune-supporting properties, echinacea can help reduce the duration and severity of common colds. Immune-enhancing tea to help fight colds. 4. Rooibos tea: Antioxidant & bone aid Source: Wikipedia This caffeine-free South African brew is packed with antioxidants. Early studies suggest it may inhibit bone loss (helping with osteoporosis), lower blood pressure, and cholesterol. Supports bone and heart health. 5. Peppermint tea: Soothing digestion Widely recognized for improving digestion, peppermint tea soothes indigestion, cramps, and bloating, and may even relieve tension headaches. A refreshing digestive aid. 6. Chamomile tea: Calming & sleep support Chamomile is prized for its relaxing effects and is often used to improve sleep. It also has antibacterial, anti-inflammatory, and liver‑protective properties, and may stabilize blood sugar and ease PMS symptoms 7. Lemon balm tea: Stress & anxiety relief Known for its calming properties, lemon balm helps reduce stress, promote relaxation, and support digestive health. A soothing tea for the mind and digestion. 8. Lavender tea: Sleep & relaxation Aid Source: Healthline Floral and fragrant, lavender tea is used to support relaxation, improve sleep quality, and reduce anxiety. It also has mild anti-inflammatory effects. Ideal for evening calm and deeper sleep. 9. Sage tea: Sore throat & cognitive support Source: EatingWell Sage tea combines antimicrobial and antioxidant benefits. It helps soothe sore throats, enhances cognitive function, and may reduce menopausal symptoms. Multi-benefit herb for throat, brain, and hormones. 10. Dandelion tea: Liver detox & diuretic Source: Healthline Dandelion tea promotes liver health, supports digestion, acts as a mild diuretic, and delivers vitamins A, C, and K, plus minerals like calcium and potassium Also read | Tired of having iced tea and lemonade this summer? Instead try these Korean summer drinks to beat the heat Get the latest lifestyle updates on Times of India, along with Doctor's Day 2025 , messages and quotes!
