Struggling to loose weight

Sugar -> stevia

Maida items -> besan items 

Deploy these two changes in your life bhai. 🙂

Try to observe what foods keep you full for longer and make you less hungry so you can make it a lifestyle/long-term habit of eating healthy. Don't be snacking frequently. If you get acidity, observe if certain foods reduce it and eat those at that time (in my case, fatty foods e.g. cheese, peanut butter completely eliminate my acidity). Eat small meals with sufficient gap, not large meals that can cause fat storage. Eat balance of carbs, protein and healthy fats - be mindful while eating. Get a weighing scale at home and measure your weight once daily at the beginning of the day before eating anything but after visiting the loo. Don't be tempted by others around eating junk but delicious and think of the far bigger reward, a healthy, disease-free and toned body with clothes that fit comfortably and looks that get you respect.

As part of your efforts to reduce weight, focus on retaining muscle mass and lowering the fat percentage - it's the fat weight that we all want to lose. Whether the goal is fat loss or muscle gain, tracking fat % helps. 

You can use any online formula-based calculator to keep track of your fat percentage, such as this one: https://www.fitwatch.com/calculator/body-fat-pe...

Another way is using a body composition BIA scale. I got one from Amazon for a throwaway price. None of them are 100% accurate with an error margin of 2%-3% but calculating by both methods, you get an idea of how much your fat % is.

While gaining muscle also, why body fat % matters is when you are eating clean, gymming and attempting a slow bulk, the calorie partitioning/nutrient partitioning is improved at lower fat percentages, as in, more of the surplus calories go towards muscle cells. As fat % rises, they get diverted more towards fat cells.

BMI can be misleading and not always the best indicator of fitness. BMI is not irrelevant but fat % is more useful for those who already got overweight or obese and trying to reduce.

From my own experience of losing 52 kg after several years of obesity and bad habits, weight loss is 80%-85% diet control and 10%-15% exercise to speed up metabolism. If your calorie intake is too high than what your body needs then no matter how much you exercise, it won't work. In exercise too, weight training is a must to retain maximum muscle mass and increase your Basal Metabolic Rate (BMR).

Regular low intensity cardio like walking is good, walking when fasted/insulin is low does burn fat slowly, but low intensity cardio does nothing to increase your BMR. Resistance training on the other hand elevates your BMR and burns more calories for hours. There's also HIIT (high intensity cardio) but your cardiovascular conditioning has to be great to do that. Besides not every age group or everyone can do HIIT.

Do moderate amounts of cardio per week in general, give priority to resistance training. Cardio 2-3 times a week is enough, weights also 3 times a week. I lost 52 kg after being obese for years - came down from 122 kg to 70 kg. Earlier, cut out all sugar during actual weight loss phase and once I found it is relatively easy to manage with disciplined eating and exercise, started eating everything but in moderation. In tea and coffee since I have them with milk, I cut out sugar and replaced it with stevia which is a natural sweetener and safer than artificial sweeteners. But I do consume sweets in moderation (biscuits, cakes, all those Indian delicacies). Initially my weight was a bit up and down but after I realized I was still overeating, I can now keep it stable at 70-71 kg.

Protein-rich foods are healthy and will keep you away from junky carbs, they also keep you full for a long time. Some examples of protein-rich healthy foods (as long as they are not fried) are: besan, chana dal or udid dal preparations, peanut butter (unsweetened and free of vegetable oils), all kinds of nuts and seeds, chicken and egg of course if you eat meat, soya chunks (in moderation), and whey protein concentrate or isolate (make sure it's wholesome,  minimally processed and free of chemicals). As for carby foods, maida as others said can be replaced with besan or whole grain items. I don't like fruits particularly but I do eat veggies, legumes and pulses a lot. Rice if you must have - get brown rice - yes it is worth the price premium. Daliya or oats are also good. Processed and packaged foods in moderation/occasionally, those are not good.

Also, remember a healthy diet + exercise is about keeping your body's hormones in optimal condition. When we are eating junk for too long or too much, or not exercizing at all, the hormones start to go out of whack and then one problem leads to another. There are a lot of hormones that impact fat loss and metabolism - insulin (the one that brings down blood sugar), ghrelin (the hunger hormone), leptin (the satiety or fullness hormone), thyroid (the master hormone gland regulating metabolism), growth hormone (cell regeneration and repair - only proper deep sleep gives you this), glucagon (to prevent too low blood sugar), cortisol (the stress hormone) and many many others (Cholecystokinin, Neuropeptide Y, IGF-1). Junk food, lack of sleep & no exercise cause some of these to not get secreted at all or too much of them secreted.

Weight loss is a slow patient process so track it once daily in the morning with a digital scale, don't be upset if it goes up a little on some days as long as the overall trend during the week or 2 weeks is downwards. Mindful disciplined eating and exercise that raises your BMR are the ways to fight weight problem. Eat healthy most of the time, but once in a while, do indulge in junk foods that you crave for instead of punishing yourself 24 x 7 x 365 to eat healthy. Remember the golden rule: everything in moderation.

I heard including l carnitine and l tartarate before workout helps to burn fat at a much faster rate.

Include sattu in your diet.

It will keep your stomach full for a long time.

Check whether if you have something like eating disorder or not. In that case you may require medical attention. 

And be sure to get your glucose and lipid levels checked regularly.

Cardio especially brisk walking should help but you still need to need to cut down on calories a bit. If time permits 1-1.5 hours on 5-6 days a week. The body tends to use fats as the fuel source during prolonged exercise of low to moderate intensity. I was shocked to know that Anant Ambani used to walk 21kms a day. 

Higher protein intake helps to feel full for a longer time and keep cravings at bay. Whey protein is super convenient. But they are several other common food sources that are equally effective and far cheaper to boot. 

Stay away from fad diets. They aren't sustainable and over the longterm you will regain most of the weight lost initially. 

Most important thing is will power but in some persons there's an underlying genetic basis or metabolic disorder. In those cases anti-obesity pills can be considered upon the doctor's advise but they are absolutely the last resort. Anyway only good for 5-15% weight loss. Doesn't apply to you of course. 

The calculation is simple

How much you are eating & How much you are burning

When you are stressed or in depression, cravings for suger is normal.

Eating suger will make you resistance to leptin

& Increase the insulin level

Hence you will feel more exhausted than usual, your productivity will be less

So yeh try to cut suger , and yeh track your calories

I would suggest something:

1. No sugar and if you really feel like having it then once a week and probably have jaggery instead of sugar. Sugar is your worst enemy.
2. No fizzy drink which goes without saying.
3. Always stay in a calorie deficit. Google it for details.
4. Do cardio 20-30 mins treadmill walk after a weight lifting session. No run just walk will be enough. This walk will be most effective fat burning as body depletes glycogen while weight lifting, after that pure fat will burn.
5. Get atleast 7 hours of sleep, if you can manage 8 hours then better. Without sleep, rest, diet, recovery won't happen and your body will not change
6. Taking things slowly. Go hard and you will lose all your motivation and this is not something which is uncommon most people just don’t have that motivation in the beginning. It takes time to develop a habit. Once it’s done then you will start enjoying. 

Idher wajan ni badh raha

struggling to gain

@some1anywhere @kartikxxx any health app sugeestion, which can focus on food intake and where we put our goal and it can put some suggestion in food intakes other than workout details

Fighting off cravings for unhealthy food is a lot easier on a full stomach. Healthy foods rich in protein and fibres help a lot in this regard. For example there's a wide variety of pulses to suit most tastes and which can be consumed in a myriad different ways like roasted, sprouted, pressure cooked etc. 

In order to lose weight, you need a calorie deficit. Simply put, you need to consume fewer calories than you burn.

You wont lose weight regardless of how healthy your diet is if you dont create a calorie deficit. A calorie deficit of 500 calories per day is sufficient for weight loss. 

Tips for weight loss: Eat complex carbs,protein and high fiber diet ,fiber helps reduce appetite.don't drint calories. 

1. Go for early morning walks (aim should be 8k - 10k steps)

2. Stop eating junk food from outside

3. Don't eat rice in dinner, also reduce consumption if you are eating it daily

4. Eat fruits instead of unhealthy snacks in the evening or even in the morning

I did this post COVID lockdown and got positive results as well, lost around 7 kgs  that too without gym

People already shared their ideas and suggestions. All I can add here is that there is no shortcut. Discipline and consistency are important to stay healthy. Your food choice will always have big impacts. It's always hard to change old habits, but I can tell you that long-term benefits will be worth it.

In case you decide to change your habits and get fit, Don't let it go and keep it no matter what.

Exercise can't compensate for a poor diet and/or lifestyle. If you are working out for an hour or so in the gym but mostly sedentary for the rest of the day gorging on unhealthy foods then your health can only go downhill! 

Join a workplace where it has the worst boss/supervisor and toxic/back stabbing/kamchor senior co workers.

Pros - you'll lose weight 

Cons - you'll also lose self esteem, sleep, peace, depression and may also get bonus suicidal thoughts.

Don't do all at once. 

If you want to quit junk food, just reduce the frequency of it. Like if you are eating junk food daily, just reduce it to every 2 days for 2 weeks, then every 3 days for the next week and every 4 days for the next week and so on until you no longer 'crave' for it. 

Similarly, if you plan to step out for a morning walk, just do it every alternative day for 2-3 weeks until you could set a habit of going everyday. 

Also, if you are planning for Intermittent Fasting, go for 12:12 first, then 14:10, then 15:9, then 16:8 and so on. 

Before taking any of the above steps, do consult with your nutritionist first. 

Came across a person on Twitter who suffered from high cholesterol levels (very high triglycerides) despite walking 10k steps, 20 days a month. He drank and consumed red meats and weighed 67 kg. He even got the test results (at Apollo) re-checked to be doubly sure.

Eat like a miser.  Results excite you like being King

Share your diet and routine for better suggestions. 

CC: @pradeep.gr

I don't care much for anecdotal evidence but personally my waistline again started trending downwards (after plateauing for a quite a while) following almost completely eliminating white rice from my diet, it's consumption being relegated to being paired with delicacies (primarily non-veg). Somehow I kept glossing over it's status as a refined food. Overall physical activity also went up by a notch.

made a shoulder/neck injury today,😒

Status kya hey abhi?