Embarking on a weight loss journey is often marked by initial success, but the frustration kicks in when progress hits a standstill — the notorious weight loss plateau. In this article, we’ll delve into the reasons behind this common roadblock and explore effective strategies to overcome it.
Unlocking Weight Loss Plateau Secrets With Silky Mahajan
The first few months of weight loss often yield noticeable results, but suddenly hitting a plateau can leave anyone feeling disheartened. The plateau stage occurs when the body, cleverly adapting to rapid weight loss, slows down metabolism as a defense mechanism.
It’s as if your body is saying, “I got this,” but fear not – there are solutions to break through this plateau and resume your weight loss journey.
Understanding Body Adaptation
Your body becomes a master at handling dietary changes, macros, and workout routines. This adaptation is a survival mechanism, but it can hinder your progress. We’ll dissect how the body adjusts and explore the science behind this plateau phenomenon.
Tips to Break Through A Weight Loss Plateau By Silky Mahajan
Ditch plain carbs for whole grains, fiber-rich veggies & oats.
Switch up your routine! Mix high & low calorie days to boost metabolism.
Spread protein love throughout the day with fish, poultry, eggs & nuts.
Get your fiber fix to slow digestion & curb cravings.
️Shake things up! Challenge your muscles with new workouts like weights or cardio.
Consider intermittent fasting – it might be your secret weapon!
Stay hydrated! Water keeps your metabolism humming.
Remember, progress, not perfection, is key! Embrace these tips & celebrate your journey.
Engage and Share
Have questions or personal experiences with weight loss? Drop them in the comments below. Join our community for more health and nutrition tips as we navigate the challenges of weight loss together. Remember, you’re not alone in this journey!
In case of any related query to healthy nutrition or weight loss book an online appointment with Dt. Silky Mahajan. Please send us an email at info@foodsandnutrition.in or call on 7829999400 between 10:00 AM IST – 7:00 PM IST (Mon – Sat). Follow us on facebook & instagram for latest updates.
Understanding the 30-30-30 Rule for Balanced Weight Loss
Weight loss is the primary goal and concern of thousands of individuals who are unhappy with their current body weight and want to lose weight.
This is why they turn to different types of weight loss diet plans, exercises, and food options.
However, most of the weight loss plans out there are just fads with little to no science or effectiveness behind them.
This is where a revolutionary weight loss plan comes into play – The 30-30-30 Rule.
So, what exactly is this 30-30-30 rule for weight loss? Is it really effective in losing weight?
Well, in this blog, we have answered all your questions and provided a deeper insight into the 30-30-30 weight loss plan.
So, keep reading to find out more.
What is the 30-30-30 Rule For Weight Loss ?
The 30-30-30 weight loss plan refers to a structured approach to weight loss that provides individuals with a weight loss plan backed by science. It’s a simple and effective weight loss plan that is based on the fundamentals of a healthy lifestyle.
The plan involves focusing on three main components of your lifestyle through which you can achieve your weight loss goals and achieve better health.
3 main components of this weight loss plan
Diet
Exercise
Mindfulness
The plan involves dividing your focus into three groups of 30% for each of the following components, which are further explained in detail below.
1. Diet (30%)
Proper and healthy nutrition is essential to achieving better health and reaching your intended weight loss goals. This is why diet is the primary aspect of the 30-30-30 plan. This essentially means allocating 30% of your focus towards making healthy food choices.
You should strive to consume a diet rich in vegetables, fruits, whole grains, and lean proteins. This is also where an experienced dietitian / nutritionist can help you make healthy food choices.
Moreover, you should try to reduce your intake of sugary snacks, processed food items, and high-calorie beverages. Calorie restriction is another part of this plan, which aims to restrict calories and create a calorie deficit for weight loss.
2. Exercise (30%)
The next part of the 30-30-30 rule is targeted toward physical activity. Thus, another 30% of your focus should include planning for regular exercise.
You can try to incorporate a mix of different types of cardio workouts, flexibility exercises, and even strength training to burn calories, build muscle, and boost metabolism effectively.
It is up to you to choose the type of exercise you want to carry out. However, one thing you should remember is that you should perform regular exercise.
3. Mindfulness (30%)
Most people overlook the connection between the mind and the body. If you have a healthy mind, then automatically you will make healthy eating habits.
This is why people who suffer from stress and anxiety often have trouble making healthy food choices. This is where mindfulness techniques should be practiced, like deep breathing, yoga, and meditation.
Practicing mindfulness techniques will enable you to make conscious, healthy food choices, which will help manage your stress levels and also make you mindful of your eating habits, like eating in small portions and recognizing when you are full.
Benefits of the 30-30-30 Rule for Weight Loss
The 30-30-30 weight loss plan is backed by science and can offer several weight loss benefits, as mentioned below.
1. Holistic Approach
The 30-30-30 weight loss plan encompasses a holistic approach to weight loss. It addresses what you eat and how you keep your body active and healthy, both physically and mentally. This comprehensive approach increases the chances of its success.
2. Sustainable Plan
Unlike other weight loss plans that involve extreme fasting or long hours of working out, this weight loss plan promotes sustainable and achievable habits that can be maintained over a long time period.
3. Balanced Nutrition
When you embrace the 30-30-30 rule, you inculcate healthy eating habits where you eat balanced meals that comprise healthy fats, carbohydrates, and proteins. This helps your body to get the essential nutrients it needs to stay healthy and also promotes a healthy state of mind.
4. Improved Energy Levels
You get an even-handed distribution of all macronutrients when you eat a balanced diet. This helps to guide your blood sugar levels and wards off mood fluctuations and energy dips.
5. Weight Management
One of the primary benefits of the 30-30-30 rule is weight management. Through simple changes in your lifestyle, you can work your way toward achieving your desired weight goals one day at a time.
6. Reduces Risk of Diseases
Following the 30-30-30 rule includes eating a healthy diet, partaking in daily exercise, and practicing yoga or meditation. This all-around systematic approach ensures you stay active and healthy, both mentally and physically.
Final Thoughts
If you are concerned about your weight and want to make changes to your lifestyle and diet to address this issue, then the 30-30-30 weight loss plan may be ideal for you.
However, it is important to remember that not everyone may get the same results, as results may vary according to genetics, age, and overall health.
On a final note, the 30-30-30 weight loss plan provides you with a flexible and balanced approach to nutrition and fitness, considering you follow it diligently with patience and discipline.
We Indians are known for our simple yet nutritious breakfast ideas that provide us with ample energy and nutrients to kick-start our day. And one nutritious breakfast that is popular all over India is Upma. From North India to South India, Upma is a staple breakfast option for many families.
Now, if you are wondering whether Upma is good for weight loss, you are at the right place. Read on to find out if this wonderful and tasty breakfast option can aid in your weight loss journey.
Oh, and we also have a great low-calorie Upma recipe for you that you can try out! So, without further ado, let’s dive right in.
Upma – An Overview
Upma is made out of semolina, or sooji as it is more commonly called, and is a type of traditional Indian dish. It is versatile and can also be prepared in different ways. It can be consumed at breakfast, lunch, or even dinner.
Upma first originated in South India and is now a staple food in many parts of India. It is prepared by mixing semolina with water, spices, and different vegetables.
Some of the common vegetables used in Upma are onions, carrots, tomatoes, green beans, and even peas. The finished dish can also be garnished with chutney, yogurt, or even cilantro.
Upma – Nutritional Profile
Now, let’s take a look at the nutritional profile of Upma.
One cup of Upma, which is approx. 155 gm contains the following:
Calories – 132
Saturated fat – 0.3g
Trans fat – 0.1g
Polyunsaturated fat – 2.4g
Monounsaturated fat – 0.9g
Sodium – 179 mg
Carbohydrates – 21g
Dietary Fiber – 2g
Sugar – 2.7g
Protein – 3.5g
Potassium – 191.4 mg
Thus, as you can see, Upma is low in fat and sugar. It also contains a good amount of carbs and protein. Moreover, it contains nutrients like sodium and potassium, which act as electrolytes in our body.
Is Upma Good for Weight Loss?
If your goal is to lose weight, then you should be eating fewer calories than your total body expenditure. Moreover, you should be following a weight-loss diet that includes healthy meal options that aren’t high in calories.
This is where Upma can step in and make a great addition to your weight loss diet. Upma is low in calories and can be a great option for people who are trying to lose weight.
It contains a good amount of fiber that can keep you full. This will help to curb your appetite and also prevent you from eating. Fiber will also help you regulate your metabolism and aid in healthy digestion, which further prevents constipation.
Upma also contains a healthy amount of protein, which helps to preserve muscle mass and improves body metabolism. Moreover, different recipes of Upma will help to increase the protein content when it is mixed with peas, lentils, or even nuts.
Upma can be a great weight-loss meal. It is also a versatile food item and can be prepared in different ways. Healthy vegetables like tomatoes, onions, carrots, beans, and even spinach can be added to Upma, which further enhances its nutritional value.
Moreover, spices like coriander, turmeric, and even cumin can also be added to Upma, which can improve digestion and provide additional health benefits.
Low-calorie Upma Weight Loss Recipe
Below is a great low-calorie Upma weight loss recipe that you can easily prepare at home with just a few ingredients.
Ingredients:
1 cup semolina (sooji/rava)
1 tablespoon oil (preferably olive oil or any other healthy cooking oil)
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 cup finely chopped onions
1/4 cup finely chopped carrots
1/4 cup finely chopped green beans
1/4 cup green peas
1/4 cup finely chopped bell peppers
1/2 teaspoon grated ginger
2-3 green chilies, finely chopped
8-10 curry leaves
1/4 teaspoon turmeric powder
Salt to taste
3 cups water
Chopped coriander leaves for garnish
Instructions:
Dry Roast Semolina
Heat a non-stick pan over medium heat and dry roast the semolina until it turns golden brown. Keep stirring continuously to avoid burning. Once roasted, set it aside.
Prepare Vegetables
In the same pan, heat oil. Add mustard seeds and let them splutter, then add cumin seeds. Add chopped onions, green chilies, and grated ginger. Sauté until the onions are translucent.
Add Vegetables
Add chopped carrots, green beans, peas, and bell peppers. Stir-fry for 2-3 minutes until the vegetables are slightly tender.
Spices and Semolina
Add curry leaves, turmeric powder, and salt. Mix well. Slowly add the roasted semolina while continuously stirring to avoid lumps.
Cooking Upma
Pour in 3 cups of water gradually, stirring continuously to avoid lumps. Cover the pan and let it cook on low heat for 5-7 minutes or until the semolina is fully cooked and the upma has a smooth consistency.
Garnish and Serve
Garnish with chopped coriander leaves. Serve hot with a squeeze of lemon juice if desired.
Final Thoughts
If you are on a weight loss journey, adding Upma to your diet can be a great option. You get to reap the benefits of a low-calorie, high-fiber meal and also get the added benefits of all the green vegetables you add to it.
So, get some Upma now and get ready to indulge in a delicious, low-calorie, and nutritious weight-loss meal.
Discover the benefits of papaya shakes for weight loss! Learn how this tropical delight helps in reducing weight and enhancing overall health.
Papaya is a delicious and nutritious tropical fruit that is filled with Vitamin C and other antioxidants.
Named aptly as the “Fruit of the Angels” by Christopher Columbus, papaya is one of the healthiest fruits you can lay your hands on.
And what’s more, since it’s low in calories, it can be a great addition to your weight loss journey.
You can also make a delicious papaya shake at home and enjoy the goodness of this fruit, all while reaping its weight loss and health benefits.
Oh, and did we tell you that papaya contains a digestive enzyme that bids goodbye to all your digestion woes?
Read on to discover the top papaya shake benefits and find out more about this incredibly versatile fruit that can be your perfect companion in your weight loss journey.
Health benefits of papaya shake
Papaya is packed full of fibre, protein, vitamins, and nutrients. Thus, it can be an extremely healthy fruit to have. Below, let’s look at some of the top health benefits of papaya.
Healthy routine is crucial to lead a healthy life – Silky Mahajan
1. Helps in digestion
Papaya contains a type of enzyme called papain, which helps break down proteins in your stomach. This makes it easier for you to digest food and also helps avoid gastrointestinal problems.
2. Boosts immunity
Papaya is rich in vitamin C, which helps strengthen your immune system and also protects you from illnesses.
3. Healthy skin
There are also incredible benefits of papaya shakes for the skin. Papaya has vitamin A and antioxidants which improve your skin’s appearance and texture while providing a healthy glow.
4. Improves eye health
Papaya contains vitamin A and beta-carotene, which are good for your eyes and may lower the risk of age-related eye problems.
5. Helps in weight loss
Papaya is low in calories and contains a high amount of fibre. This can manage your weight and also help you feel full for a long time.
Moving on, let’s look at the nutritional value of papaya shake and its calorie content.
Papaya shake nutrition & calorie content
Papaya shake can be made by removing the skin of the fruit and then cutting it into small pieces. Once done, you can place the pieces inside a blender and add a cup of water. After blending for 30 secs, your delicious papaya shake is ready.
Dietitians recommend having your papaya shake without any milk or sugar/honey to reap papaya shake benefits for weight loss. Otherwise, it can be calorie-dense and will not suit your weight loss goals.
Now, let’s look at the nutritional value of a papaya shake made with just water.
A small papaya (152 gms) contains:
Calories: 59
Carbohydrates: 15 grams
Fiber: 3 grams
Protein: 1 gram
Vitamin C: 157% of the RDI
Vitamin A: 33% of the RDI
Folate (Vitamin B9): 14% of the RDI
Potassium: 11% of the RDI
Papaya also contains a type of antioxidant called carotenoids, which imparts its distinctive orange color.
Does papaya shake help in weight loss & burn belly fat?
Papaya shakes can be a part of your weight loss plan. However, you shouldn’t depend on it solely to lose weight, and incorporate it with a healthy and balanced meal and diet plan.
Some ways through which papaya can contribute to weight loss are:
1. Low in Calories
Papaya is low in calories, which can help you manage your overall calorie intake when you include it in your diet.
2. High in Fiber
Papaya contains fibre, which can help you feel full and satisfied. This also reduces the chances of you overeating.
3. Rich in Nutrients
It provides essential vitamins and minerals, making it a nutritious choice as part of a balanced diet while you are cutting calories.
How To Consume Papaya For Weight Loss?
Papaya can be an important addition to your weight loss plan. You can choose to have a papaya shake after a meal so that it helps with your digestion. You can also have papaya shake as a healthy snack whenever you feel hungry.
Starting your day with a papaya shake first thing in the morning can kick-start your metabolism and provide your body with the nutrients and vitamins it needs.
However, it is important to remember that you don’t add any sugar/honey or even milk to your papaya shake as they can make it calorie-dense, and contradict your weight loss efforts.
Sample Papaya homemade shake recipe
Here’s a sample homemade papaya shake recipe for you to try out.
Ingredients:
1 cup ripe papaya, peeled, seeded, and cubed
1/2 banana (optional, for added creaminess)
1/2 teaspoon vanilla extract
A pinch of ground cinnamon (optional)
Ice cubes (optional)
Instructions:
1. Prepare the papaya
Peel the papaya, remove the seeds, and then cop it into small pieces.
2. Blend the ingredients
Place the chopped papayas, banana slices, vanilla extract, ice cubes, and a pinch of cinnamon in a blender. Blend until you get a smooth consistency.
3. Serve
Pour the papaya shake into a glass. You can garnish it with a small slice of papaya or a sprinkle of cinnamon for an extra touch.
Final Thoughts
Incorporating fruits like papaya as a part of your weight loss diet plan can be beneficial and help you see better outcomes. Moreover, this antioxidant-rich fruit will improve your overall health and keep you disease-free.
The next time you’re groccery shopping for low-cost nutritious food, be sure to select the juiciest papaya available. Your body will thank you
Explore the top 10 cardio exercises for weight loss. Dive into effective workouts that burn calories, boost metabolism, and accelerate your fitness journey!
"Take care of your body. It's the only place you have to live." - Jim Rohn
We all want to live a healthy and happy life. Because, after all, true happiness lies in being healthy. However, obesity is a leading cause of disease globally, and the same applies to India too.
According to a study, the Indian obesity prevalence rate is about 40.3%, which is alarming.
Cardiovascular exercises play an essential part in helping us reduce obesity and live healthier, longer lives. Not only can they contribute to weight loss but they can also play a key role in keeping diseases at bay.
Thus, if you are interested in knowing the best cardio exercises like 1000-calorie workouts and their numerous health benefits, this blog is for you. Read on to find out the top 10 most effective cardio exercises and step up your fitness game like never before.
The Power of Daily Cardio
Cardiovascular exercises, often referred to as cardio encompass any form of activity or exercise that elevates both your breathing and heart rate.
Engaging in cardio exercises not only enhances blood flow and circulation but also has the potential to facilitate calorie burning as your heart rate increases.
The goal is to perform cardio exercises daily for time frames, even as short as 20 minutes. A daily 20-minute cardio workout can work wonders for you.
From helping with weight loss and improving your heart rate to strengthening your immune system and boosting your brain power, a daily cardio exercise routine has plenty to offer in terms of health.
Top 6 health benefits of a daily cardio routine
1. Helps you lose weight
Cardio exercises help you burn calories, and will also boost your metabolism. This will help you lose weight and also burn off your overall body fat.
2. Keeps your heart healthy
Most people don’t realize that our heart is also a muscle. Thus, exercising regularly improves the flow of blood in our heart and keeps it healthy while reducing the risk of heart disease.
Cardio also helps regulate your blood pressure by reducing the bad cholesterol in your body.
3. Improves your mental health
Regular cardio releases endorphins in your blood, which regulate your mood and help reduce anxiety. Also, after a cardio session, dopamine, which is a “feel-good” chemical, is released into our blood, which further improves our mood.
4. Improves your sleep
Regular cardio can help with insomnia and allow you to fall asleep faster. Research has found that individuals who engage in regular cardiovascular activity get quality sleep at night.
5. Strengthens your immune system
Cardio exercises help widen your blood vessels. When your blood vessels widen, more white blood cells can flow into your bloodstream. White blood cells act as our body’s defence against harmful bacteria, viruses, and other infections.
6. Keeps your lungs healthy
Cardio helps reduce lung fatigue and improves lung function. It can also improve the symptoms of individuals who have chronic lung problems like asthma or other respiratory diseases.
What is Intensive cardio workouts or HIIT?
Although just 20 minutes of cardio can have immense benefits for you, some people choose to engage in longer and more intense forms of cardio.
Although such exercises are not recommended for an average person who is just trying to lose some weight, they might be beneficial for individuals who already engage in regular cardio and want to step up their fitness game.
Burning a thousand calories in a day is not easy, and it’s not impossible either. However, it depends on a lot of factors like your weight, age, body composition, and also your fitness levels.
If you are someone who is obese or overweight, you should try reducing your calorie intake a day by 1000 instead of attempting to burn 1000 calories through exercise.
Side effects of excessive and rapid calorie burning can result in muscle strain and injuries, hypertension, burnout, and fatigue.
Trying to do a 1000 calorie workout is similar, to a cardio session. There are some key distinctions in terms of intensity and duration.
For instance, if you decide to burn 1000 calories through cycling you’ll need to pedal and for a period than your usual routine.
The same applies to running, swimming, weight lifting, and other types of cardio exercises.
Another great way to burn a significant amount of calories is through HIIT. HIIT is High-Intensity Interval Training and requires exercising with vigorous intensity for a short time period, followed by a period of rest or low-intensity exercise.
Combining Cardio Exercises for Weight Loss and Longer life span
Instead of sticking to a single cardio exercise, it can be a good idea to combine different cardio exercises for optimal weight loss results. This will also prevent you from getting bored with a single exercise and also allow you to experiment with different exercises and find the ones you really like.
Combining cardio exercises is a lot like mixing different ingredients together to stir up your favorite dish. You get to make your exerciser routine interesting and effective.
1. Outdoor Cardio
Start with a 30-minute jog or run in the park. Then, follow it with a 15-minute cycling session.
2. Home HIIT
Warm up using a jumping rope for 5 minutes. Then you can do a 20-minute HIIT workout that includes jumping jacks, burpees, and mountain climbers.
3. Swim and Cycle
Swim laps for 20 minutes and then head to the gym for a 15-minute cycling session.
4. Dance Party
Put on your favorite music and dance around for 30 minutes. It’s a fun way to get your heart rate up.
5. Stair Challenge
Find a set of stairs and climb up and down for 15 minutes. Then try doing 15 minutes of bodyweight exercises like squats and lunges.
Top 10 best cardio exercises for weight loss
Cardiovascular exercises are a great way to burn fat. However, to learn how to effectively implement cardio, we need to learn how our body burns fat.
When we eat extra carbohydrates, proteins, and fats, the extra calorie in our body is stored as fat in the form of triglycerides.
Thus, when we try to lose weight through exercise, these triglycerides break down and are used as energy by our body.
Research has shown that our lungs are responsible for us losing weight. When we workout or do cardiovascular exercise, fats get converted into carbon dioxide and water. Our lungs help excrete carbon dioxide, and water gets excreted through our faeces, urine, and sweat.
And to burn more fat, you need to use your muscles also, as they utilize oxygen while working out. Thus, it can be a good idea to combine cardio with some weight-training exercises for optimal results.
However, if you have never exercised before, here are the top 10 calorie-burning cardio exercises
you can try out to lose weight and lead a healthier life. Check them out.
1. Running
This is by far the simplest cardio exercise you can try. Running burns a huge number of calories, and you can opt for a treadmill or even run outdoors. Try running for at least 30 mins on a medium pace everyday.
2. Swimming
Swimming can be a full-body workout that won’t put a lot of stress on your joints. It is also a cardio-intensive exercise and can help you shed those extra pounds. If you have access to a swimming pool, try swimming 3-5 laps non-stop.
3.Cycling
Riding a cycle can be both enjoyable and also effective in burning calories. You can also opt to speed up your pedalling to burn more fat. Try cycling for at least 5 km every day to see results.
4. Jumping rope
Jumping rope, or skipping as we more commonly call it, is a simple exercise that you can try out at home. All you need is a skipping rope, and you are ready to shed those pounds. Try skipping for at least 30 mins every day.
5. Stair climbing
Climbing stairs, whether on a stair-climbing machine or an actual staircase, is a great way to target your lower body and get your heart rate up. Try to climb upwards fast and slow down at the bottom.
6. Burpees
Burpees is a bodyweight exercise that involves doing a normal push-up, followed by jumping in the air, and then getting back to the push-up position again.
Burpees engage a variety of muscles like your chest, shoulders, triceps, biceps, lats, glutes, and calves, and also helps to burn fat effectively. Carry out 3 sets of 10 repetitions every day.
7. High knees
High knees is another easy cardio exercise that doesn’t require any equipment. It strengthens your leg muscles and also increases your heartbeat.
To do high knees, stand with your feet hip-width apart. Lift one knee toward your chest, then quickly switch to the other leg as if you’re running in place.
Try to extend your arms and touch your knees to your palms as you go. Try to carry out 3 sets of high knees of 10 repetitions each. Combine it with burpees for a more intense cardio session.
8. Jumping jacks
Jumping jacks is another full-body cardio exercise that you can try in your home. And it is relatively easy to perform.
All you need to do is stand straight with your feet apart, jump while spreading your arms and legs, and then repeat. Keep your shoulders relaxed and look ahead. Perform 4 sets of 10 repetitions each.
9.Dancing
Apart from conventional cardio exercises, you can try other activities that get your heart rate up. And dancing can be a great way to lose weight, be it Zumba, hip-hop, or even a ballroom dance.
10. Kickboxing
Kickboxing classes or workouts involve a combination of punching, kicking, and cardio exercises. Thus, kickboxing can provide an intense calorie-burning workout. It also increases your mobility, stamina, and endurance.
Tips to keep yourself motivated during your weight loss journey – Silky Mahajan
Final thoughts
Cardio can be key if you want to lose weight. Thus, if you want an effective cardio workout, choose from the top 10 effective cardio exercises listed above.
Simple and easy to perform, these exercises require minimal to no equipment, and are great for getting your heart rate up! And don’t forget to have a wel-balanced diet by consulting a weight loss dietician to make your weight loss journey easier.
Kickstart your day with beverages that boost metabolism & aid in shedding pounds. Discover the best Morning Drinks For Weight Loss here!
60% of our bodies consist of water, making it one of the essential building blocks of life. Water provides many important functions within our bodies such as helping regulate temperature, prevent infections, lubricate joints, and provide vital nutrients and minerals directly into cells as well as improving cognition, mood, and sleep quality.
And the best time to drink water might just be in the morning when we are about to start our day. Studies have found that drinking water in the morning is good for our kidneys, skin, mood, and even weight.
How much water you should drink ? – Silky Mahajan
Yes, you heard that right! Drinking water in the morning can indeed help us lose weight. And not just water, there are some great weight loss drinks that you can easily prepare at home, which can be a part of your morning hydration routine.
The science behind early morning weight loss drinks
Recently, fat burning drinks have become popular among individuals looking to lose weight. Although they are no magic solutions and won’t help you lose a substantial amount of weight, there is some science as to how these drinks work.
The most common fat burning drinks are green tea, coffee, ginger, lemon, and apple cider vinegar, among others.
And while these ingredients alone won’t help you lose weight, they help contribute to some essential functions of our body like:
1. Boosts metabolism
Some drinks like caffeine and green tea contain ingredients that can increase our metabolic rate. This can help our body to burn more calories.
2. Rich in antioxidants
Certain food items like chia seeds, aloe vera, cucumber, and even amla contain a high amount of antioxidants which help to combat inflammation and oxidative stress in our body.
Also, taking certain drinks on an empty stomach, first thing in the morning can kickstart our metabolism and may also aid in burning fat.
Now, let’s look at the 16 homemade best earlymorning drinks for weight loss you can have.
Top 16 Best Morning Drinks for Weight Loss & Their Homemade Recipes
The drinks mentioned below may offer you some benefits. However, you should try to incorporate them as a part of a holistic diet. It will also be beneficial if you add some cardio exercises as a part of your daily routine.
1. Warm lemon water
Lemons are commonly found across Indian households and are filled with vitamin C.
Benefits
Boosts digestion and helps detoxification.
Recipe
Squeeze half a lemon into a cup of warm water. You can try adding a tablespoon of black pepper or honey for taste
2. Amla Juice With Water For Weight Loss
Amla, also known as Indian gooseberry, is filled with nutrients and antioxidants.
Benefits
Helps you lose weight,, boosts metabolism, and provides a rich source of Vitamin C.
Recipe
Mix 1-2 tablespoons of amla juice in a glass of water. Add 1 tbsp of honey for flavor.
3. Vetiver Concoction For Weight Loss
Vetiver, or khus, is known for its cooling properties.
Benefits
Helps with weight management, and digestion, and also promotes a sense of calmness.
Recipe
Soak a small piece of vetiver root in a glass of water overnight. Consume the infused water in the morning.
4. Fennel Seeds With Water
Fennel seeds have an aromatic and sweet flavor and are commonly used as a digestive aid.
Benefits
Aids digestion, reduces bloating, and freshens breath.
Recipe
Steep a teaspoon of fennel seeds in a cup of hot water. Strain and enjoy.
5. Carom Seeds With Water
Carom seeds, also known as ajwain, have a pungent flavor and are popular in Indian cuisine.
Benefits
Improves digestion, relieves acidity, and helps in losing weight
Recipe
Mix 1/2 teaspoon of carom seeds in a glass of warm water. Let it steep for a few minutes before drinking.
6. Ginger With Hot Water
Ginger is well known for its pungent, spicy flavors and medicinal uses.
Benefits
It aids digestion, reduces inflammation, and also boosts immunity.
Recipe
Grate or slice fresh ginger and steep it in hot water. You can add lemon and honey for extra flavor.
7. Green Tea
Green tea is a beverage made from unoxidized tea leaves.
Benefits
Supports fat loss, is rich in antioxidants, and promotes overall health.
Recipe
Steep a green tea bag in hot water for 2-3 minutes. After that, remove the tea bag or strain the leaves before drinking.
8. Chia Seeds
Chia seeds are packed with nutrients and become gel-like when soaked in water.
Benefits
Rich in omega-3 fatty acids, fiber and aids in weight management
Recipe
Mix 1-2 tablespoons of chia seeds in a glass of water and let them soak for a few hours or overnight until they form a gel-like consistency.
9. Lukewarm Lemon Water
Like warm lemon water, this beverage offers the benefits of vitamin C.
Benefits
Boosts digestion, rich in Vitamin C, and helps detoxification.
Recipe
Squeeze half a lemon into a cup of lukewarm water. You can also add some black pepper or honey for taste.
10. Jeera Water
Jeera, or cumin seeds, have a warm, earthy flavor and are commonly used in Indian cooking.
Benefits
Aids digestion, and has antioxidant properties.
Recipe
Roast and crush a teaspoon of cumin seeds. Then steep them in a cup of hot water. Strain and enjoy.
11. Cinnamon Water
Cinnamon is a spice and has a sweet and warm taste.
Benefits
Regulates blood sugar and has anti-inflammatory properties.
Recipe
Add a cinnamon stick or a pinch of ground cinnamon to a cup of hot water. Let it steep, and remove the cinnamon before drinking.
12. Matcha Tea
Matcha is a type of green tea made from ground tea leaves.
Benefits
High in antioxidants, boosts metabolism, and provides a calm energy boost.
Recipe
Whisk 1-2 teaspoons of matcha powder into hot water until it blends well.
13. Aloe Vera Juice
Aloe vera is a plant which has soothing and healing properties.
Benefits
Supports digestion and skin health and provides vitamins and minerals.
Recipe
Mix 1-2 tablespoons of aloe vera juice with a glass of water.
14. Cucumber and Mint Infused Water
This refreshing drink combines cucumber with the cooling sensation of mint.
Benefits
Hydrate our body, aid in digestion, and provide a refreshing taste.
Recipe
Slice a cucumber into small pieces and add some mint leaves to a pitcher of water. Allow it to sit for a few hours in the refrigerator before serving.
15. Black Coffee (without sugar)
Black coffee is coffee brewed without sugar or milk and offers a bold and robust flavor.
Benefits
Provides a caffeine boost, enhances alertness, and can also help in losing weight
Recipe
Mix coffee powder with warm water. You can add honey or cinnamon to make it taste better.
16. Apple Cider Vinegar with Water
Apple cider vinegar comes from apple juice which is fermented and has an acidic taste.
Benefits
May aid in weight loss, improves digestion, and balances pH levels.
Recipe
Mix 1-2 tablespoons of apple cider vinegar in a glass of water. You can add honey for sweetness if desired.
Tips for Maximizing the Benefits of Your Morning Drink
You can start your day with a fat loss drink on an empty stomach to help your body better absorb its nutrients and boost your metabolism.
Additionally, as part of your losing weight plan drinking beverages that aid in fat burning after your morning workout can be beneficial for recovery and rehydration.
Consider trying drinks, like cucumber mint water or chia seed-infused beverages as they provide nutrition after exercising.
Similarly, to maximize the benefits of your weight reduction drink, try pairing it with a healthy diet and regular physical activity. Be consistent in your schedule; give at least 2-3 months before expecting results to show.
Parting thoughts
The first thing you drink in the morning can greatly impact your overall health and mood. Thus, if you start your day with a fat burning drink utilizing any of the recipes mentioned above, you will be one step away from achieving your body goals.
Not only are they the best drinks in the morning for weight loss, but they are also easily available at your local market.
So, start your day on a healthy note and let your body thank you.
