Non Scale Victories

Do any of these apply in your case? Or is there something else you noticed? Share your experience 🙂 #merakiwellbeing #SpectacularSaturday #khushboothakker

  

What is Your Reason for Working Out?

 I Workout for Confidence, Strength, the Feeling after a Workout, the Feeling of Accomplishment, Health, My Loved Ones, Happiness & Stress Relief. I Workout For ME. #merakiwellbeing #FitnessFriday #khushboothakker 

Did You Give Yourself a Pat on Your Back Today?

Don’t Wait Until You Have Reached Your Goal to be Proud of Yourself. Be Proud of Every Step You Take Towards Reaching that Goal. Give yourself a pat on the back for the changes you have made. Celebrate your Success. #merakiwellbeing #SpectacularSaturdays #khushboothakker  

 

A little known Secret to ‘Weight’ loss

Are you having trouble losing ‘x’ kilos to come to your ‘ideal’ body weight?

Are you having issues losing from ‘certain’ parts of your body?

Have you tried all types of diets and exercise routines and still failed? 

Did You Know – This issue may have nothing to do with WHAT you are eating or doing??

INSTEAD the answer may lie with the Way you THINK about Food & Exercise.

So Change the Way you think about your Diet or Exercise or Lifestyle. Change your Thoughts, Change your Life. #merakiwellbeing #WellbeingWednesdays #khushboothakker  

 

Enjoy your Meal, if you want to ‘Lose’ your Weight

So often, in my practice I come across people, who are willing to give up foods they love or believe that “if I give in to my taste buds, I will stay fat forever. So its better I stay away from my favorite foods”. These are those who have been on and off diets all the time, and that’s because they couldn’t sustain their diet for long. And yet – they choose to follow the same and obviously results will be the same – weight loss (on the scale) when dieting and weight gain (as soon as they go back to normal eating)

We as humans are chemically wired to choose joy over pain or torture. So obviously when we are eating, we want to enjoy the food and in turn feel satisfied and happy. Scientifically when you relish your meal your metabolism goes up and you not only digest your food better but you also absorb maximum nutrients from your meal. In fact people who consciously eat foods that are “good for you,” even though you don’t like them, or if you think you can have a ‘cheat’ meal and compensate for it by eating bad-tasting vitamin-fortified protein bar, or some ‘tall-claimed’ foods or tea – to wash off the effect of the bad diet or purely choose these because you feel you will put on weight if you eat foods you like – then you aren’t doing yourself any ‘healthy’ favor. Instead not only are slowing down your metabolism, you are also reducing the quantity and quality of nutrients that you get from your food.

Haven’t you experienced that when you abstain from eating and enjoying your food, when you go out – you end up bingeing because you know you won’t be eating this again? Now ask yourself – if you could eat everything would you ever have to go on a bingeing spree?

Also haven’t you experienced that when you eat ill-tasting, ‘low-calorie’ food in the name of diet – you end up eating more and end up feeling stuffed but rarely satisfied?

Let’s talk about the science behind both these – the hormone that makes you feel good about your eating experience is the same one that stimulates your digestive system and also signals the brain to stop eating. Also when you are not enjoying your food brain secretes a neurotransmitter that increases your appetite and makes you hunt for food – and you end up feasting after a bit of starving. Then you get on to a guilt trip – again go starving or dieting and thus the cycle of starving and feasting goes on.

The simple act of eating good food – made at home – as simple as a dal chawal with little ghee – not only fills your tummy, it also satisfies your soul. You feel nourished. Your brain secretes the ‘happy’ hormone – thereby improving digestion, assimilation, nutrient absorption and in turn leads to a greater efficiency in ‘calorie burning’ 😀

Again this does not mean you eat anything and everything – mindlessly. I am just explaining that enjoying your meal is a must for your digestion. Cherish your food, celebrate your food and eat well in Moderation 🙂

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Happy Eating!

Did you Feed that Super Woman in You?

The Official United Nations theme for this year’s International Women’s Day is “Empowering Women, Empowering Humanity: Picture it!” The International Woman’s Day theme for 2015 is ‘Make It Happen’ with a dedicated hashtag for social media.

Women, rather ‘Super-Women’ world across – have been effortlessly managing home and work. In this rush, somewhere they forget to look after themselves. Their food and fitness really suffers. They are able to make and pack lunches and meals for their husbands and children, but cannot find time for themselves.

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Accepting the reality how do you nourish yourself optimally – and when I say nourish – I mean it for your Mind, Body and Soul, try incorporating these 4 things in your routine:

  1. Eat your Carbs – yes Roti, rice are really important. When in the name of diet and to ‘lose weight’ you have only soup and salad for dinner, you not only lose energy, you lose your focus, your blood glucose becomes unsteady and you wake up more tired next morning. So instead have your rice / roti at night. If you want to cut down carbs, cut the processed packaged ones.
  2. Eat Right – Now most women follow the concept of eating every few hours. So what you eat in those times makes a lot of difference. Snack on things like chana, peanuts, nariyal pani, buttermilk, sugar cane juice, nuts etc. Not only are these yum, but also perfect for a woman who is always on the run.
  3. Sleep Sound – We all know the wonders of a good sleep, no wonder it is referred to as a ‘beauty sleep’. After you have slept well, you are ready to take on the world. In fact lack of sleep not only makes you tired, it impacts your judgment and slows down your metabolism, making you put on weight.
  4. Exercise – Taking some time out for yourself to exercise, can give you a break from everything on your mind and in your routine. Choose any exercise of your choice, do it 4-5 times a week religiously and see the difference for yourself. Apart from enhancing your body image, it gives you a positive attitude, good posture, glowing skin, lustrous hair and more.
  5. Love Yourself – when you are able to love everyone around you unconditionally, make sure to give yourself your love and acceptance. Avoid criticizing yourself, praise yourself instead. Be gentle, kind and patient with yourself – cut yourself some slack, you are human and you can do only this much! Give yourself a much deserved break. Treat yourself like you would treat your loved one. You deserve a special treatment too 🙂

TIME TO BID GOOD BYE TO YOUR WEIGHING SCALE

Today I had this patient who came to see me – and like always – even before saying a courteous hello or having a glass of water – she jumped up on the weighing scale to see how much she had ‘lost’? I could not hold my laughter, and told her ‘I am not sure about your weight, but you have definitely lost your mind’. To this she promptly replied – ‘Noooo – Khush – you see if I have a glass of water, I will weigh 500gms more’, and I was like – Really!?

Weighing – is becoming an obsession. I know of people who weigh themselves not just daily and but after every meal and every time they use the loo! So now the scale and those numbers define their self-image. They cannot associate themselves for who they, but are identified by the number. You may be a good parent, you may be amazing at what you do or you may be a good person or anything – but still you choose to be unhappy because of how much you weigh. Does this make sense?

I really think it is time to THROW YOUR SCALE.

Now,

  • Become more aware of how you feel instead of worrying about some number.
  • Listen and get in touch with your to hunger signals instead of worrying that I might gain a kilo or gram.
  • Stop counting calories and started seeking out food your body needs
  • And most importantly – STOP picking apart every flaw or bulge and started seeing yourself as a whole person.

Give up the obsession with the number and focus on feeling Healthy, Light and Fit.

I am sure, by now you must itching to know the ‘results’ of following this practice! Like I have said before there are other ways to measure improvement besides looking at some number. You can always pay attention to how your clothes fit. You can measure yourself with a tape measure. You feel lighter, more energetic and people around you start Complimenting you 😉

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So STOP worrying about your ‘size’ and how much you weigh.  And this definitely does not mean Eat like a maniac and don’t care about what you eat – it means – eat sensibly, live sensibly, exercise – focus on being healthy and not looking thin! And trust me or rather your own body – for unless there are some major unknown medical issues, most people come to their own version of “healthy weight”, “healthy size” –  when they are living a healthy life. So focus on nourishment, eat good clean homemade food, and stay  active – this way you are on the right track than following some crazy diet for 2 weeks and then finally giving up coz-its-difficult-to-follow and cursing yourself.

So, how do you know it is Time for you to throw your Scale?

  • You have fixed a specific number that you wanted to “be” with regards to your weight even if “being” that number means you starve or punish yourself in the name of exercise
  • You wait to weigh yourself first thing in the morning, without-any-clothes, after going to the bathroom for the “best” results?
  • You suddenly felt ugly when the scale showed that you were up a kilo or 2 from the day before?

If you answered yes to any of these questions, chances are you might also benefit from throwing your scale out.

Try it Out for a Month or 2! What is the big deal? I am sure letting go of worries about weighing a certain number – you definitely will have Lesser wrinkles 😉 . In fact, when you start living this way, you will feel empowered, more beautiful, confident and no more at the mercy of a number to define you. You will be able to connect to your inner self, your stomach, your body.

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Sounds kinda cool!

Would love you hear about experience, once you try this.

Beauty Sleep for a Beautiful Body

A sound, well-rested sleep is fundamental to losing body fat just like exercise 😉

Who does not swear by the wonderful effects of a well-rested peaceful sleep! And if you want to “knock off those pounds”, then you need to “knock out” at the right time REGULARLY too. We all know that diet and exercise help us to reach the weight targets we set for ourselves. We get so engrossed in these 2 components that we end up over doing both and often compromise on a good night’s sleep.

Insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain. When people don’t get enough sleep they have increased levels of a hunger hormone called ghrelin and also decreased levels of the satiety or feeling of fullness hormone called leptin, which could lead to overeating and thus weight gain.

Also people who exercise well and do not catch up on adequate sleep; the lack of sleep hinders muscle recovery post exercise. The whole concept of “Exercise” is that you recover from the damage caused while working out. And if there is no recovery then fat burning stops. We only end up injuring ourselves – don’t you feel dead or broken when you over exercise? Not only this but this could lead to hormonal imbalances, digestive issues and massive mood swings.

Solution Time –

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Keep a check on how much you sleep as compared to how well you sleep, because even you though you may sleep for 8 hours, but if the quality of your sleep is poor it still has the same effect as inadequate sleep.

As the evening works its way towards bed time, start lowering the overall light level in your home. Your body can’t tell the difference between “bright light” and “daylight” for purposes of regulating your sleep. A darkened room tells your body that sleep time is near, and it will start producing the hormones that aid in falling asleep and staying asleep.

Tune out distractions – switch off the TV, the phone, the ipad, the laptop at least a while before sleeping. Have a warm shower or if not possible then at least soak your feet in warm water – and just RELAX.

 

When it’s finally time to hit the sack, keep the room as dark as possible. Exposure to light during the time you’re supposed to be sleeping can disrupt your body’s internal clock. It’s one of the primary clues to the body that it’s either sleep time, or waking time.