It includes a balance of healthy eating and physical exercise to equate energy expenditure & intake. To manage our weight effectively, it is important to adopt healthy eating habits that help us feel fuller for longer. Seeking guidance from a qualified Dietician for weight loss in Bangalore can be extremely helpful in this.
Knowing what your body needs is important to weight management and can control overconsumption and under consumption of food.
Weight management does not include fad diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow but steady weight loss, followed by retention of ideal body weight for age, gender and height.
The terms "overweight" and "obesity" refer to body weight that is greater than what is considered healthy for a certain height. Millions of people worldwide are overweight or obese. Being overweight or obese puts you at risk for many health problems.
The more body fat that you have and the more you weigh, the more likely you are to develop diseases such as Coronary heart disease, High blood pressure, Type 2 diabetes, Gallstones, Breathing problems, Certain Cancers.
Your weight is the result of many factors. These factors include environment, family history and genetics, metabolism, behaviour or habits, and more. You can't change some factors, such as family history. However, you can change other factors, such as lifestyle habits.
Considering your needs and lifestyle parameters we offer customized and strategized nutrition plans for weight loss, weight gain, Obesity and Post-Natal 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.
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.
The plan involves dividing your focus into three groups of 30% for each of the following components, which are further explained in detail below.
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.
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.
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.
The 30-30-30 weight loss plan is backed by science and can offer several weight loss benefits, as mentioned below.
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.
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.
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.
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.
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.
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.
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 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.
Now, let's take a look at the nutritional profile of Upma.
One cup of Upma, which is approx. 155 gm contains the following:
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.
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.
Below is a great low-calorie Upma weight loss recipe that you can easily prepare at home with just a few ingredients.
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.
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 chopped carrots, green beans, peas, and bell peppers. Stir-fry for 2-3 minutes until the vegetables are slightly tender.
Add curry leaves, turmeric powder, and salt. Mix well. Slowly add the roasted semolina while continuously stirring to avoid lumps.
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 with chopped coriander leaves. Serve hot with a squeeze of lemon juice if desired.
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.
For professional nutrition guidance consult the best nutritionist in bangalore Silky Mahajan.
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The concept of ideal body weight revolves around achieving a weight that promotes a healthy life and minimizes the risk of diseases. Awareness of your ideal body weight & nutrition plays a crucial role in maintaining good health.
Whether you aim to shed or gain weight, your objective should be to attain a healthy weight within the ranges identified as the most beneficial through studies. It is important to acknowledge that the Ideal Body
The weight calculator serves as a general reference tool. The weight estimation provided by this calculator merely represents a measurement of weight and obesity based on the Body Mass Index (BMI). Do use our other health tools like Bmi Calculator , BMR Calculator, BMR Calculator , Body Fat Calculator & Health Analysis tool.
The body achieves what the mind believes. Nothing is impossible with us. With our potent nutrition advice clubbed with our clients’ formidable willpower, dedication, and disciplined approach, we have witnessed numerous transformations.
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Managed to lose 21 Kgs weight in 6 months by following healthy diet and exercise (6 days per week).
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Sunipa enrolled for weight loss program and medical nutrition. After 1.5 year full dedication she managed to lose 35 kgs weight (98.3 kg to 63 kg) & 11% body fat (40.4% to 29%) by following healthy diet. There were couple of months when she got minimal weight loss due to plateau stage but still she kept on moving and we managed to break this stage multiple times. Glad to see her progress from Obese category to FITNESS FREAK personality with no health issues, improved energy levels & more beautiful :).
A Dietician in your locality can provide a customized meal plan for your body in regards to losing weight. Dieticians help you understand your body and incorporate habits for maintaining a longer, healthier life.
While seeking advice for tweaking your diet and lifestyle, a nutritionist can help you out, but for medical complications and weight loss issues, a session with a dietitian is suited and always preferred.
A dietician can recommend lifestyle habits and personalized diet and meal plans with measured and calculated nutrients and encourage you to enforce control over your eating habits for successful weight loss.
The charges for consulting a dietician for weight loss can vary depending on different clinics and organizations. The average prices in Bangalore may range somewhere between ₹500 to ₹3000.
Start by changing your eating habits and nutrition intake. Consult Silk Mahajan in order to accurately determine the perfect nutrition requirement for your body and get personalized advice.
Regular exercise, tweaking your diet and replacing larger meals with smaller and more nutritious ones can help you lose weight and battle nutrition deficiency simultaneously. The fastest way to reduce weight is to contact Silky Mahajan and get your own personalized diet plan.
Cutting down calorie intake is not the way. Find proper balance in your meals and control portions while inclining more towards a vegetarian diet. Consult Silky Mahajan for accurate meal advice and information about calorie intake.
