When it comes to weight loss everyone has some advice, opinion and beliefs. What’s true and what’s not let’s find out…

1. Weight loss supplements: There are a lot of weight loss supplements in the market available in the form of tablets, capsules etc.While some of them may work to an extent by reducing appetite, increasing resting metabolic rate and fat oxidation, you should think twice before using them and consider the following points.

a) Are they clinically and scientifically proven?
b) What are their side effects and health risks?
c) Consult your doctor before taking them, especially if you have any medical condition.

And if you solely rely on the supplements without tracking your calories then you are just wasting your money.

2. Green tea: Drinking green tea has numerous health benefits. Teas with catechins or EGCG(epigallocatechin gallate) caffeine mixture does have a small effect on weight loss. However studies and their results vary from type of tea, it’s contents, individuals tested upon and, its science is still evolving. So just like supplements if you don’t watch your diet, do no physical activities, just drink green tea and expect some magic to happen well it won’t.

3. Abs exercises: You must have seen a lot of fat people doing endless crunches daily, they tend to believe that working out their abs will make the fat in their belly area disappear. Well, I won’t blame them, every day we watch an advertisement of so and so product on television which will give us six-packs right. The thing is your abs are already there. By training them you can strengthen and develop them, but you won’t be able to see them as they are covered by a layer of fat, which will only go when you are in a calorie deficit. If you just want to lose fat and have visible abs you don’t even have to do direct ab training. But if you want them to be blocky then yes.

4. Slimming belts: Just like various ab exercisers market is flooded with various belts which claim to burn fat and give you a flat stomach without you doing anything but just lying down. Most of the fitness companies try to sell their belts based on NMES (Neuromuscular Electrical Stimulation) technology primarily used by physical therapists. This technology has shown to increase muscle strength and endurance, toned abdominal muscles, decreased abdominal and waist. however no change in body weight and subcutaneous fat. But the commercially available products failed to show any improvement in any area. Majority of these belts just make you sweat and think you are burning fat.

5. Lots of cardio: The first thing that comes to anyone’s mind who wants to lose weight is cardio, running, jogging or hopping on to any cardio machine. It’s true that cardio can help you burn extra calories, but if you don’t track your calories the scale won’t budge. In another scenario, you only do cardio and no resistance training and you are in a calorie deficit, you will lose fat but also muscle as well which is not a good thing. Moreover cardio leaves you more fatigued, if you are overweight it can be stressful for your joints. Cardio has its own benefits but it should not be overdone and considered the only means to lose weight.

6. Eating rice makes you fat: This is also a very common myth among people. In anticipation of losing weight, they often give up eating rice. Truth is eating an excess of anything will make you fat if you cross your maintenance calories, be it rice, pizza, sprouts, fruits or any other food. Losing or gaining weight depends on your total calorie intake, not on any specific food that you eat or don’t.

7. Eating fat makes you fat: The same thing goes with fats, fat does not make you fat eating excess calories does. Healthy fats are necessary for our body and have various functions. However, since fats have more calories per gram(9 cal) as compared to carbohydrates and proteins (4 calories both), eating more fat-rich foods can raise the overall calorie intake.

8. Eating carbs at night makes you fat: Eating carbs or anything else for dinner won’t affect your weight unless your total calorie intake is in check. Eating at night is not more of a concern than what you eat at night or specifically after dinner. Generally, after dinner or midnight snacks consist of chips, ice cream, chocolate, cookies etc., which does not satiate hunger but are just add on calories.

9. Sleeping more makes you fat: An adequate uninterrupted sleep is required for a healthy body and mind. At least 7 hours of sleep is optimal for adults. Studies have shown sleeping less(5 to 6 hrs) or sleeping more (9 to 10 hrs) are linked with higher weight gain than the normal range(7 to 8 hrs). Hence the answer lies in between.

10. Eating non-veg food makes you fat: Some people have the notion that they will have to give up meat in order to lose weight. Proteins are your best friends during weight loss for a number of reasons. Its rather the amount of oil, cheese, mayo, gravy, fatty cuts and whatever you add in it that makes it a high-calorie food.

11. Skipping meals will help in weight loss: Decreasing the meal frequency without counting calories is also one mistake people make. Skipping breakfast, lunch or dinner will only make your tummy churn and yearn for more food. Instead, follow a structured diet which is sustainable.

12. You have to give up your favorite food: The pace of your progress will be determined by how determined you are and what are your goals. You can adjust any of your favorite food in your meal plan and still see results. Having your favorite food once in a while also makes the meal plan sustainable and more chances of you sticking to it.

13. You have to eat less food: With the term “diet”, the thought that comes to mind is that you have to starve yourself, you have to suffer the pain and restrict the amount of food you eat. While eating less amount of food is one way to lower your calorie intake it is not the only way. The thing is you have to eat smart, your calorie intake should go down and not necessarily the volume of food. Include low calorie, high satiety foods in your diet, explore food options, make swaps were possible. Do it the smart way, not the hard way.

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Some physical exercise is what each and everyone should do irrespective of gender, physical condition, capabilities. I left time restrictions intentionally because if you don’t have at least 30 minutes for yourself, then you are just making excuses.This time you give to yourself is an investment for your good and healthy life.What type of physical activity you do is up to your liking. Be it burning calories for a slimmer waist, building strength and endurance, improving your cardiovascular system or just for overall good health and fitness, working out covers all your goals.

Start:

If you haven’t worked out in your life, and are looking to start now, no matter what your age is and what physical condition you are in, this is for you so just read on.

you can start with some basic home workouts , gauge your level and progress accordingly.

Warm up : Warm up as the name suggests, is meant to warm up the body for what’s coming next. It establishes proper blood flow to different muscles, warms up the joints in the body and gets the heart rate up.

Common terms

1. Reps or Repetition – it is the number of times you perform an exercise in one go without rest.Say I did 10 push-ups continuously and then I stopped hence I performed push-ups for 10 reps.

2. Set– the collection of repetitions is called set. Say I did 10 reps of push-ups and after rest again did 8 reps of push-ups. That means I performed total 2 sets of push-ups with 10 and 8 reps respectively.

Body weight exercises

Warm-up routine:

1. Arms rotation – stretch out both your arms sideways , maintain an erect posture and rotate your arms from shoulder joint in a circular fashion clockwise and then anticlockwise directions.

2. Wrist rotation – make a fist and stretch out both your arms in forward direction.Rotate your fists inwards your body for reps and then outwards.

3. Knee rotation – slightly bend your knees ,keeping your feet and knees close to each other.lean and put your hands on your knees,rotate your knees in a circular fashion from left to right and then vice versa.

4. Feet rotation – while standing raise one feet slightly, rotate your feet from ankle joint in clockwise and then anticlockwise directions

5. Jumping jacks – starting from a standing positions ,keep your hands lowered on your sides.Jump on your toes moving your legs side-ward and arms overhead with slightly bent elbows. Do this for repetitions at a comfortable pace.

Work out routine:

1. Push-ups

How to perform – Get down on all four limbs, fully extend your legs backwards, and hands slightly wider than shoulder width ,not too forward and should align with chest. Now keeping your body braced and straight,go down nearer to the floor by bending your elbows, at the bottom, your elbows should not be flared out but at 45 deg with the body when viewed from top. Push the floor away from you to complete the rep. Don’t let your mid section sag. If it’s difficult for you try knee push-ups, instead of feet your knees are on the floor bent at 90 degrees.

Muscles worked – chest, arms and shoulders.

2. Squats

How to perform – Stand with feet about shoulder width apart. Keep your hands in front of you either holding or stretched out. Maintain an upright torso, feet firmly planted on floor, descend in a controlled manner as if sitting on a chair by pushing your hips backwards and keeping chest up. Go down until your thighs are parallel with floor. Pause for a moment and get up keeping your knees inline with toes. Your toes or heels should not rise during the exercise.

Muscles worked – quadriceps, hamstrings, adductors, glutes, calf.

3. Crunches

How to perform – Lie down on a floor, with knees bent and feet on the floor, keep your hands across the chest or behind your head. Curl up in a controlled way using your core. Your head and neck should be relaxed don’t try to stretch them out to reach further.

Muscles worked – abdominal.

5. Mountain Climbers

How to perform – Get in a plank position.pull your right knee towards your chest while lifting it off the ground.bring your right foot back touching the ground. Quickly repeat with other leg. Alternate the legs as if you are running on the spot. Maintain good posture throughout the exercise with braced core and flat back.

Muscles worked – full body,cardio.

6. Burpees

How to perform – Start from a standing position, squat down and place your hands on the floor in front of you.kick back both your legs and get in a plank position with hands directly under your shoulders. Lower yourself to the ground as in push-up, press yourself up to plank position. Jump both your legs forward towards chest. Get up by jumping upwards with hands overhead.

Muscles involved – full body, cardio.

7. Wall Sit

How to perform – Stand against a wall with your back supported on it and feet shoulder width apart, slide down by moving your feet forward until knees bent at 90 degrees and thighs parallel to the ground. Brace your core and hold this position for 30 sec to 60 sec duration.

Muscles worked – quadriceps, glutes and calves.

9. Lunges

How to perform – Standing hip width apart take a step forward. Keeping your upper body straight lower down yourself until both your knees make 90 degree angle. Front legs knee should not go too far beyond the toes else adjust your stance. Push back to starting position with your heels. Alternate between both legs for reps.

Muscles worked – quadriceps, hamstrings and glutes.

10. Plank

How to perform – Get into the push up starting position. Now lower down by positioning forearms(parallel to the body) on the floor. Elbows below the shoulders and not flared,engage your legs,hips, back and core. Maintain this position for at least a minute.

Muscles worked – core

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Quality of our food is as much important as it’s quantity. Adjusting the calories according to your goal, ie.weight loss/weight gain/maintain weight is necessary no doubt. But the food we eat should also be healthy or of good quality.

Now, what does healthy or good quality food do for us. They are packed with various nutrients which our body requires for proper functioning and contain minimal or no empty calories and harmful ingredients. By eating healthy we can decrease the risk of chronic diseases which our body can be subjected to.

Healthy/good quality foods – foods obtained from natural sources, unrefined, unprocessed/minimally processed. Fruits, vegetables, whole grains, healthy fats and healthy protein etc.

Low-quality foods – processed foods like snacks, refined grains, foods high in trans fat, sugary beverages, foods with high glycemic index and glycemic load.

People tend to believe that to achieve a certain goal they need to follow a specific kind of diet. Different types of diet may have slightly different results on different individuals pertaining to their goals, but you will get results none the less as per the energy balance equation.

So as far as “healthy” is concerned, the quality of food is what you should worry about rather than the type of diet you should follow. As it can be very confusing (especially when you are trying to lose weight) considering the plethora of diets there are out there. The diets are mostly classified according to their macro-nutrient distribution and sources.

Example:

1. Atkins diet – Very low carbohydrate diet, gradually increases the amount of carbs in four phases.
2. Zone diet – 40:30:30 is the ratio of carbs, fat and protein.
3. Vegan diet – This diet focuses on plant-based foods. Animal products are not allowed neither meat nor dairy.
4. Vegetarian diet – Meat and poultry are not allowed but dairy products are along with plants.
5. Keto diet – Keto is a low carb high fat diet which enables the body to burn fat for fuel.
6. Paleo(caveman diet) – Anything that can be hunted and gathered like animals, fish, fruits, vegetables, nuts and seeds are allowed. Crops and processed foods are not included.
7. Mediterranean diet – It is based on Mediterranean countries cuisine. High in vegetables, fruits, whole grains, beans and olive oil, olives, avocados etc.

All of these or any other diet will give you result, what you choose is up to your liking, preferences, availability and taste.

Our diet should have these nutrients:

1. Carbohydrate – Carbohydrates are the primary source of fuel which is burned to provide energy, enabling our body to function and to perform physical tasks. Carbohydrate can be from 25 to 50 percent of your total calorie intake and preferably complex carbohydrates.

2. Fats – Fats are necessary for growth, reproduction and immune functions.They are also source of energy for body. Helps in absorption of vitamin A, D, E and K.You should have 25 to 40 per cent of your total calories from healthy fats.

3. Protein – Proteins are essential for growth of muscle tissues and hormone functions. They have various roles like antibodies, enzymes, transporters and structural component in our cells. An adult should eat at least 0.8 grams of protein per kg of body weight or 10 to 30 per cent of total calories depending upon your age, lifestyle and activity level.

You can always customize your macro splits as per your convenience, but make sure to get at least a minimum of all three macro-nutrients.

The above three are called macro-nutrients and have calories in them.

1gm carbs – 4 calories

1gm fat – 9 calories

1gm protein – 4 calories

4. Vitamins & Minerals – various vitamins and minerals are necessary for the proper functioning of various systems of our body, eyesight, immune system, bone and skin health etc.

5. Fiber – Fibers are necessary for proper bowel movement and digestion. Keeps you full and helps in constipation.

6. Water – Our body is 70 % water. water helps to regulate body temperature, aids in digestion and transports nutrient to cells and is required by every organ and tissue.

So what are the foods we should include in our diet which will provide us with all the nutrients and at the same time are healthy as well?

CARBOHYDRATE:

Sources of healthy carbohydrate- Healthy carbohydrate contain vitamins, minerals and fibres to promote good health. It should not have high glycemic index.Eg. Whole grains(whole oats, millets, rye, wheat, brown rice, quinoa etc), vegetables and fruits, beans.unpolished and unprocessed.

Unhealthy carbohydrate- white bread, pastries, soft drinks, burgers, cookies etc

FATS:

Healthy fats: Healthy fats should be minimally processed and should not raise your LDL. Sources of healthy fats are avocados, eggs, olive oil, salmon, walnut, almonds, coconut oil, ghee etc.

Unhealthy fats- margarine, lard, trans fats (which are partially hydrogenated vegetable oil).fried food, vegetable shortening, cookies, cakes, pastries, processed snack like popcorn. saturated animal fat.

PROTEIN:

Healthy protein sources: should contain essential amino acids. Eg lentils, beans, eggs, poultry, dairy, fish, chickpeas, peas and soy products etc.

Unhealthy protein: processed meats like bacon, sausage, hams, hot dogs, anything packed and kept in the freezer.

VITAMINS AND MINERALS:

To ensure you get a variety of vitamins and minerals your diet should have variety with fruits, vegetables, protein, whole grains and dairy.

**For details on food sources for vitamins and minerals check this article.

FIBERS:

Sources of fibers are whole grains, fruits, vegetables, nuts and seeds

WATER:

Well, you know where to find it.

The post What is Healthy Diet? appeared first on Fiturf.

Our Immune System is our body’s protection mechanism. It fights viruses, bacteria , germs which try to invade our body and make us ill. The immune system comprises of various organs like bone marrow, spleen, thymus and lymph nodes, cells and tissue.

Types:

1. Innate immunity – This is the immunity which our body already possess. Innate immunity is inborn immunity. When our body is attacked by any disease causing pathogen, our defense system tries to fight it. That’s what causes runny nose and fever

2. Adaptive immunity – this is the immunity our body develops through vaccines and when a new type of pathogen attacks. The adaptive immunity system learns about this new threat and stores the data so that it can fight it

However,there is not enough solid data to so called boosting immunity response, although the claims are many.There are certain things which impact our immune system, taking care of these can give us a strong and proper functioning immune system.

1. Stress: Psychological stress can take a toll on your immune systems health. Chronic stress can increase the chances of autoimmune diseases.Whatever kind of stress, short lived , long termed(bad history, experience), family related , workplace, person related is bad for overall health as well is your immune system.

2. Age: Just like our whole body grows, matures and then descends so does our immune system. Thus peoples immune system weakens with getting old and they are more prone to diseases.

3. Sleep: Sleep deprivation is also believed to impair your immune system.Our body needs rest to recover and grow.Try to have enough quality sleep everyday, minimum seven hours of sleep for adults is recommended.

4. Smoking: Other than many known risks smoking also suppresses our immune system.

5. Exercise: exercising regularly can give your overall health a boost and improve immunity as well.

6. Alcohol: Alcohol disrupts immune pathways which makes us vulnerable to infections and organ damage associated with alcohol also impede recovery from tissue injury.

7. Diet : No war is won on empty stomach.Similarly the soldiers of our immune system need proper nutrition to stay healthy and fight.Many times the deficiency of certain nutrients can be the reason of a weak immune system.

Nutrients for healthy immune system:

a) ZINC – Sources of zinc are chicken, almonds, mushroom, lentils, spinach, pumpkin seed, lamb, avocado, yogurt , eggs etc.

b) SELENIUM – Selenium can be found in foods like eggs, cheese, mushroom, wheat, chicken, turkey, oats, shrimp, crab,tuna, salmon etc.

c) VITAMIN A – Vitamin A is a fat soluble vitamin found in carrots, cod liver oil, spinach, broccoli, dried apricot, mango, tomato juice, sweet potatoes etc.

d) VITAMIN B6 – Food sources for vitamin B6 are ricotta cheese, sweet potatoes, tuna, beef, salmon, carrot, banana, milk, spinach, green peas, chickpeas, avocados etc.

e) VITAMIN C – Vitamin C is the most well known nutrient to improve immunity,it’s sources are papaya, strawberries, oranges, lemons, lychees, thyme, parsley, kale, broccoli, kiwi, guava etc.

f) VITAMIN E – Vitamin E is found in these food sources ,vegetable oils(wheat germ oil, safflower oil, sunflower oil, olive oil etc), almonds, peanuts, hazelnuts, avocado, pistachio, mango etc.

g) FOLIC ACID – Various sources of folic acid are okra,avocado, beans, peas, lentils, cauliflower, beet, peanuts, almonds, flax seed, corn , celery, carrot, broccoli, asparagus , leafy green vegetables, papaya, banana, eggs etc.

h) IRON – it on rich food sources are spinach, apricots, shellfish, button mushrooms, red meat, chicken, quinoa, green peas, dark chocolate etc.

Micro-nutrients – All the above mentioned nutrients come under micro-nutrients category. Micro-nutrients do not carry any calories like fat, carbohydrates and proteins which are called macro-nutrients. Rather than providing energy their role are various like maintaining healthy eyes, skin, protection from cell damage, healthy bones, growth and reproductive system etc. The micro nutrients which our body cannot produce or cannot produce enough are known as essential micro nutrients. So it’s all the more reason to include certain foods in our diet which contain these nutrients for overall health.

However there’s a daily value recommended for every nutrient, which you should consider before making any considerable changes in your diet and also consult your doctor if you have any medical condition before adding anything to your diet. There are lot of food which are loaded with vitamins and minerals and you should definitely include them in your diet(see the common one’s appearing in each nutrient category above).

Immunodeficiency disorder – It defines the condition where your immune system is not capable to work properly and fight off infections.

Types of immunodeficiency disorder:

1.Primary – you have it since you were born.
2. Secondary- which is acquired later in life.

Causes:

Malnutrition is one of the causes of secondary immunodeficiency disorder.Diabetes, drugs, chemotherapy etc.are the other causes for it.

Autoimmune disease – This is caused when immune response is overactive and can’t differentiate between foreign cells and own cells and starts attacking own cells.

Examples: Lupus , rheumatoid arthritis, type 1 diabetes, multiple sclerosis, inflammatory bowel disease etc

Causes: Unknown

Conclusion: To have a healthy immune system, our best bet is to follow a healthy lifestyle, eat and drink sensibly and include exercise in our routine.

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So you desperately want to lose weight. Many of you must have tried different diets like keto, low carb, paleo etc., slimming pills, drinks to burn fat, slimming belts, ab exercisers to tuck in your tummy and what not. And there are many who must have no idea where and how to start or must have given up thinking its too late or impossible for them to lose weight.

Well, there’s bad news, there is no magic potion which can make you lose fat, period. Now the good news is, there is no magic potion, that means you don’t need to do or eat something special to lose weight. There is only one scientific principle, you need to understand and embed in your mind before you do anything for fat loss.

The principle of energy balance:

The food we consume gives us energy. Different kinds of foods have different amounts of energy(calories). Suppose you eat foods throughout the day which amounts to a given number of calories, so this is your calorie intake for a day say “CAL in”.

Now our body burns calories when we perform some physical activity. But the major amount of calories are burned for the functioning of different systems of our body to keep us alive like cardiovascular system(pumping blood), digestive system(metabolism), respiratory system(breathing) and keeping our body warm etc. let us call the sum of calories burned by our body for a day calorie output, say “CAL out”(or TDEE – Total Daily Energy Expenditure).

An analogy to understand energy balance:

Case 1. Suppose you earn 2000 per day and your expenditure is also 2000 per day, so no extra savings. (read no extra calories to add on to your body)

Case 2. You earn 2000 and spend 1800, now you save 200. (200 extra calories will be stored in your body as fat and muscle depending on your diet and physical activity)

Case 3. You earn 2000 and your expenditure is 2200 or you earn 1800 and your expenditure is 2000. Now the extra 200 required will be coming from the savings you already have. (your body will provide the extra 200 calories by burning fat/ muscle depending on your diet and physical activity

now as per principle of energy balance

if CALin = CALout you maintain weight (maintenance calories)

if CALin > CALout you gain weight (calorie surplus)

if CALin < CALout you lose weight (calorie deficit)

As simple as that, this is the basic behind weight loss or gain. Whatever kind of food you eat, no matter what workout you do, you will see no results until you are in a calorie deficit.

To achieve a calorie deficit:

1. Calculate your TDEE (many online TDEE calculators are available). This is your maintenance calories

2. Calculate your daily calorie intake by logging in the details of the food you eat throughout the day(use calorie tracker apps) . Will give you an idea in which zone you lie

3. Design a structured diet plan with 10 to 30 per cent deficit from your maintenance calories

PS: you don’t necessarily need to count your calories forever, a couple of weeks and you will know how to adjust your calories

Now that we have established the basic behind weight loss, it can be very intimidating for many of you to do all those calculations and keep track of calories. Although calorie tracking will give you the most optimal and precise results, you may also consider some tips to cut back calories and also burn extra calories to achieve calorie deficit henceforth weight loss.

Tips for weight loss

1.Clean eating: Avoid junk foods, processed foods as they are high in calories compared to the nutrition they provide, chemically altered to enhance taste, nutrition value is degraded. Avoid confectioneries and soft drinks as these are loaded with sugar.

2. Eat more veggies: Vegetables are low in calories, rich in minerals, vitamins and fiber. Preferably greens.

3. Drink enough water: Keep yourself hydrated, sometimes people misunderstand thirst for hunger. You think your tummy needs something get a glass of water first.

4. Avoid mindless eating: Lying on the couch, watching TV, your hand grabs anything it can and puts it in your mouth and you won’t even know how many calories you just snacked away. Just Stop eating while watching TV.

5. Find healthy food options: Eating fewer calories doesn’t mean you have to eat less amount of food. You just have to choose the right foods. Since your budget of calories is fixed choose food options which apart from having low calories pack the necessary nutrients and also satiate your hunger. In short, to lose weight you don’t need to starve yourself but eat smart. Ex. Evening snacks one cheeseburger/chips( 500/300 calories) or two boiled eggs/1 apple (156/70-90 calories). See the difference.

6. Avoid alcohol: Alcohol has no Nutrition but has calories 7 cal per gm to be precise. It slows down the body’s fat-burning process. Moreover, people tend to binge eat after drinking causing further more damage.

7. Eat till 80% full: many of us have a tendency to eat until we have no more space left in our belly. Eat enough that you are not hungry and try to stop before you are full.

8. Learn to say no: be it family unions, social gatherings, parties people find it rude to decline if someone offers them a drink or say cakes, cookies etc. This can null all your efforts to follow a quantified diet.

9. Use a smaller plate: Using a small plate will automatically reduce the amount of food you take and eat. Use a small bowl, a small version of anything in which you eat. In short portion control.

10. Read the nutrition label: Although you should try to avoid as many things as possible that comes in a packet, however, make a habit of reading the nutrition label, in this way you will be more informed and conscious about what kind of and how much calories you are putting in your mouth. For example, a small pack of chips is around 300 calories, suppose you are on calorie restrictions say 1500 cal diet. 5 packs of it and your whole day’s quota is used up. can you survive with that, is that pack of chips really worth it, ask yourself.

11. Learn to cook: fresh homemade food is always better than those from restaurants and supermarkets. When you cook you know exactly what and how much is in your food. Easy to track calories as well. Learn new recipes, cook what you like and be self-dependent.

12. Involve in physical activities: We know we burn calories by doing physical activities. Think about anything that you like to, anything you wish to try, anything you used to do before, any sports, any games, walking, running, swimming, yoga, gardening, dancing, playing some instruments. Make hobbies your habits.

13. Do household chores: Doing small household chores can also help you burn extra calories. Rather than being a couch potato be a helping hand and think of it as a kind of work out to burn calories. It can be anything like preparing meals, cleaning, doing laundry, cleaning utensils, watering plants etc.

14. Walk more: Walking can also burn a significant amount of calories. Things you can do are, avoid the elevators take stairs instead. While going to a nearby place, market, gym, office etc avoid the vehicle and walk if possible.

15.Proper sleep: Your body needs proper rest to grow and function properly. Sleep deprivation is also linked with hunger cravings which can lead you to eat more. It increases cortisol level(stress hormone), higher levels of which for a prolonged time period can cause weight gain.

Be consistent and believe in yourself, good things are bound to happen. Good Luck.

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