Nutritionist Tips To Prevent Weight Gain During Festive Season

Weight gain is a common problem during the festive season. Here are some nutritionist tips to prevent this. read on.

The festive season encourages overeating and a sedentary lifestyle. This may come as a shock to you but weight gain during festivals is a major contributor to the annual weight gain of a person and we get busy with our own schedule after these festivals that we are trying to reduce this weight. Don’t pay attention to the extra effort. Festivals promote binge eating and include high-calorie foods such as sweets and fried foods. People in India like to celebrate these festivals. The period from October to November is full of wedding season and festivals like Diwali, Dussehra and Navratri. The editorial team of OnlyMyHealth spoke to Dr. Anjali Phatak, Director Nutripulse and Senior Clinical Nutritionist, Nutriples, Jaipur about tips to prevent weight gain during the festive season.

Tips To Prevent Weight Gain During The Festive Season

Losing weight can be very difficult and time consuming. Here are some tips to help you control weight gain during such times. Apart from watching your portions, you can also make healthy food choices. You can try involving one or more of your friends to make it all the more fun and easy to follow. Here are some tips for you and if you follow these tips religiously, you will find that your weight has decreased instead of increasing.

1. Drink Plenty of Water

During this it is very important to drink plenty of water and keep yourself hydrated. Water helps regulate many important functions of the body, including metabolism. It also helps to clean and eliminate waste from the body. You can start your day by drinking two cups of warm water, as it prevents indigestion and helps in reducing belly fat.

2. Maintain Activity Levels

Keeping up with your physical activities during the festive season can be a challenge. Most people engage in some domestic chorus. You may feel tired but your level of physical activity is still not met. You should invest at least 20-30 minutes daily during these festivals. You can make your exercise fun by involving all your family members and friends. You can try dancing or just go for a brisk run.

3. Portion Control

Controlling portion sizes is a very important part of our diet. It becomes difficult to control ourselves when all our favorite food is in front of us. You can definitely eat some of it but make sure that you do justice to your hard work and diet throughout the year.

4. Protein Rich Foods

Including a protein-rich diet is a great way to satisfy your hunger. Digesting protein in the human body requires a lot of energy. You can count on vegetarian proteins like quinoa, chia seeds, beans, hempseeds and soybeans during the festive season. They provide satiety and provide good nutrition to the body. You can also include other options such as dishes made with boiled or roasted meat and eggs.

6. Eat Vegetables and Fruits

In the midst of all the hustle and bustle of festivals, sometimes we forget to pay attention to our bodies. We should not forget to include raw fruits and vegetables in our diet. They provide us with minerals and nutrients. They not only help you meet your nutritional needs but also help in building immunity. Vegetables and fruits also contain a lot of fiber which helps to keep you full for longer.

7. Do not overeat

Being busy during these festivals where we struggle to balance our work and social life, we sometimes end up compromising on our appetite. Being hungry for long periods of time can encourage binge eating. We should keep on consuming healthy foods like nuts, seeds and fruits to satisfy our hunger, so that we do not overeat. Eating for a long time usually triggers our craving and we end up eating juices which are high in salt, sugar and fat content.

8. Include Probiotics

Festivals bring a lot of treats. We must not forget to include probiotics in our diet. They also help if you have an upset stomach. You can include refreshing drinks like buttermilk, lassi, coconut water, cranberry juice and various herbal teas. These drinks will not only promote a healthy gut and hydration, but they also help in flushing out toxins from our body. Removing toxins from the body during this period will help you maintain greater immunity.

9. Limit Alcohol

Yes, it is a very important element when it comes to controlling the calorie count. Alcoholic drinks such as beer and whiskey contain a lot of calories. Even a glass of wine can disrupt your daily caloric intake. You can’t cut out completely, but you may prefer healthier alternatives such as consuming lemon-based drinks and avoiding sugar-laden mixers such as packaged juices. You can also include drinks like malvines as they are relaxing and contain spice blends which are good for our body.

10. Stress and Sleep

People are more stressed and sleep deprived during these festivals. They may be overworked or hanging out with friends late at night. You should not indulge in eating unhealthy processed foods. Lack of sleep triggers cortisol levels in our brain which triggers hunger and craving for junk food and disrupts our body’s metabolism. We should try to manage our natural biological cycle and stress levels in our body. We can practice exercise, yoga and even deep breathing to keep our stress levels under control.

11. Options

Indian sweets can be very hard to resist, and India. Festivals revolve around food and sweets. You can include these sweet substitutes in your diet, such as baked gulab jamuns. You can also replace sweets with sweets like sandesh, rasgulla as they are not fried and contain limited amount of sugar. You can also take your time making homemade sweets from nuts and seeds, using minimal sugar and using healthier alternatives like jaggery.

Massage For Weight Loss Benefits And Types

3 weight loss massages that will not only help you stick to your diet and motivate you to exercise but also come with other benefits.

Believe it or not but there is no better feeling than taking a day off from your busy schedule and spending it at the spa with some relaxing massage. What if we told you that these relaxing massages can actually help you lose weight and leave you with those painful squats and push-ups for a while? In today’s world where everyone wants to look slim and achieve that zero size figure, we all try to indulge in activities like swimming, aerobics, jogging, pilates, yoga and different types of diet. If you are someone who has been sweating for hours and starving yourself for a long time then you are probably doing it all wrong. While losing weight and getting that slim waist is the desire of all of us, it should not have a negative impact on health and should be done in a sustainable manner. Losing weight requires some effort and it requires motivation. That’s why we bring you 3 weight loss massages that will not only help you stick to your diet and motivate you to exercise but also come with other benefits. So let’s come to this article without delay and know how massage can help you lose weight along with 3 weight loss massages and ways to do them.

How Can Massage Help In Losing Weight?

That said, losing weight is considered dangerous to your health and starving yourself or injuring yourself is not something you should be doing. While people around the world are researching and experimenting with different ways to lose weight, massage is something that has been shown to be really helpful in doing so. Going to the gym and engaging yourself in heavy exercise can be tough and requires a lot of motivation but massage is something that is soothing and appealing as well.

A simple explanation is what you need is that massaging will not help you to reduce that fat, shrink those thighs or reduce belly fat, but it will only work as an aid that will help you in that diet. can help to stick to and motivate you. Practice.

A good massage helps to release endorphins in your body, making you feel relaxed and in a good mood. Apart from this, it also helps to loosen those sore muscles, reduces pain and improves the range of motion of the body.

Benefits of Massage

Where having a massage is a relaxing experience and helps you get rid of stress and takes you away from the stresses of the outside world for a while.

Let’s take a look at the benefits of massage for weight loss and all the benefits that it offers to our body.

Helps to ease the muscles

Improves range of motion of the body

eases pain

tones up muscles

Increases joint mobility

Provides flexibility to the body

reduces belly fat

Helps in healing soft tissue injuries

stimulates the lymphatic system

boosts mood

provides better sleep

lowers blood pressure

reduces anxiety

Helps in providing better sleep

improve state of mind

improve circulation

lowers stress hormones

improves digestion

eases constipation

Helps to enhance skin tone

massage for weight loss

So far we have learned about the benefits of massage and the ways it can help in weight loss, let us take a look at three types of massages that can help you shed a few inches with proper diet and regular exercise. 

#1. Lymphatic Drainage Massage

A massage type that is not much known to the world but comes with many benefits, lymphatic drainage massage is something that can help you boost the immune system, improve circulation and strengthen the nervous system. can. Lymphatic drainage massage is said to be an effective way to reduce weight loss as it helps to combat localized fat and reduce excess water weight.

One can do solar plexus massage by following the given steps to do lymphatic drainage massage to lose weight.

Stand straight keeping your back straight.

Bring both your hands in front of your stomach so that the fingers and thumbs of both hands meet each other from behind, palms facing each other

Take a deep breath and place your fingers in the solar plexus area just below your rib cage.

Bend your back slightly and press this point.

Hold this position for a few seconds and then straighten your back.

Focus on your breath and inhale while straightening your back and exhale as you press down on the solar plexus area.

Repeat this process about 15 times.

#2. Swedish Massage

One type of massage that has gained a lot of popularity in recent times, Swedish massage is known for its effective weight loss benefits, but it also has many other benefits. Swedish massage is provided by a trained masseuse at a spa and helps a person to increase blood flow to the body, reduce stress, increase flexibility, reduce pain, rehabilitate joint injuries and boost the immune system. can help strengthen it. Since Swedish massage has both physical and mental health benefits, it is a great way to treat yourself. This massage works by targeting the superficial muscles and helps in increasing the blood flow to the body and relaxing the muscles. This massage involves gentle, long, kneading strokes that help release tension from the deepest muscles in the body.

#3. Deep Tissue Massage

A type of massage that most of you may not have heard of, a deep tissue massage has been proven to be an effective way to aid in weight loss. This type of massage promotes lymphatic drainage and flow along with circulation. This massage helps in losing weight when combined with a healthy diet and a good exercise routine.

Not only does it help in losing weight but a deep tissue massage is also helpful in eliminating toxins from the body and improves the metabolic process which contributes to fat loss. By following this massage technique a person can break down the accumulated and accumulated fat in the body so that it becomes ready for absorption and is being used to provide energy instead of making the body heavy and fat.

Healthy Carbs For Weight Loss

To lose weight, it is important to avoid carbs. However, there are some healthy ones you can eat. check them out.

People have been reducing carbohydrates for years to lose weight. The main aim of most fad diets is to remove carbs from the schedule. However, there are some healthy carbs that can be consumed even when you are on a weight loss journey. Healthy carbs, complex carbs and dietary fiber usually take longer for your body to break down than simple carbs. Your body will have to expend more energy to burn it, which leads to weight loss rather than weight gain. If you include the healthiest carbs in your diet, you can burn fat and stay energized throughout the day. The editorial team of OnlyMyHealth spoke to Dietitian Neha Pathania, Chief- Dietitian, Paras Hospital Gurugram, to know about healthy carbs for weight loss.

Healthy Carbs for Weight Loss

According to dietitian Neha, here are 7 healthy carbs you should be eating for weight loss:

1. Oatmeal

Oatmeal is a beneficial healthy carb that can be consumed if you are on a weight loss journey. Oats are rich in complex carbs, but those sugars are slowed down by the high fiber. In fact, it can even help provide more energy to exercise. The fiber present in it is soluble which reduces the risk of cardiovascular problems. You can have it for breakfast, preferably.

2. Barley

Barley is a cereal grain that has properties to increase levels of an important hormone related to satiety. According to researchers, it was found that this fiber-rich starch can help reduce hunger and cravings. You can include barley in your diet by using it in baked goods and breakfast foods or by using it as a main ingredient in salads and soups.

3. Quinoa

Quinoa is known to be a powerhouse grain that contains a good amount of fiber and many other essential nutrients. These release slowly into the bloodstream, which helps balance sugar levels and improves your metabolism. It is an aid for weight loss because it produces low free fatty acid levels, which are often associated with insulin resistance.

4. Chickpeas

Chickpeas are also another healthy carb that can be a part of your snack list for weight loss. Chana is rich in fiber and protein, which can be beneficial in reducing weight. According to a 2014 study, it was concluded that eating pulses or certain legumes including chickpeas, beans, peas and lentils can help avoid overeating and aid in weight management.

5. Sweet Potato

Sweet potatoes can also be consumed as a healthy carb for weight loss to counter cravings or snack time. It can help increase levels of adiponectin, a hormone that regulates blood sugar levels and helps increase your metabolism. Sweet potatoes are fat-free and contain fewer calories and sodium than white potatoes.

6. Legumes

Legumes effectively help in weight loss and should be a part of your daily diet. People who eat a diet rich in legumes have lower levels of bad LDL cholesterol and systolic blood pressure. To enjoy all the health benefits of legumes, you can include them in your daily diet through salads and then consume them throughout the week.

7. Ragi

If you want to lose some extra kilos, then you can also include ragi in your diet. It is gluten free and helps increase your satiety. You can rely on this healthy carb for successful weight loss. Ragi is a good source of fiber and can help you lose weight while ensuring that it is healthy and strong.