My Consistency Story

Before I get to some practical ways to staying consistent with your workouts and nutrition, let me share a bit about myself. A few years back, in Oct 2016, I suffered a slipped disc injury. It was so awful that I wasn’t even able to walk more than 200–300m and lifting anything beyond 2–3 kgs was quite a challenge. I was on partial bed rest and daily physio for eight weeks. It took me about 18 months of consistent effort to build myself up and get to where I am now. It was like starting from scratch. I just kept going and did not GIVE UP. It was during this time I realised the power of consistency and self-belief. 

This is me (see photo below) three years later, hanging out at a movement facility in Aug 2019. The only reason I have been able to not just recover but thrive after a chronic injury is because I was consistent throughout. Through this article, I will share some practical tips, with examples, to help you stay consistent with your exercise regime and nutrition.

The Consistency Dilemma

Staying consistent with exercise and diet may seem daunting especially to those who are not fitness enthusiasts to start with. It is similar to how I find it difficult to motivate myself to stick to a book and finish it. I want to read it because I know reading will benefit me. But I find it hard because the thought of reading one book for so long makes me go to sleep. So, I procrastinate for days until the guilt swallows me whole. Let me explain what others like me, who are not avid readers, go through.

• You come across an amazing non-fiction book and decide to purchase it.
• As you read the first few pages of the book, you find it interesting and finish a few chapters. 
• After a few days, you feel saturated and lose interest. Every time you pick up the book, you end up getting distracted with something else – a new TV series, household chores or another hobby. You don’t have time anymore.
• A Few weeks, or sometimes months, later you remember the book. So you pick up where you left off only to realise you have lost track and need to skim through previous chapters again
• After reading few pages, you are distracted again and move onto something else. And the cycle of procrastination continues.

Do you realise what’s happening here?

On the contrary, voracious readers go through a completely different experience. 

• They have a specific reading routine, e.g. reading a few pages before bedtime or during lunchtime or few hours set aside over the weekend.
• Voracious readers consistently read the book even when it gets boring because they believe that it is a good book.
• They trust that it will give them the knowledge, expertise and perspective to widen their horizon and allow them to learn something new.

Something similar happens when you try to stay consistent with your exercise and diet. Most people start with an expectation to transform their body and achieve amazing results quickly. The motivation is at its peak in the beginning. As time goes by and things get harder, it gets difficult to trust the process and keep going. Here are three practical steps to keep yourself accountable and stay consistent with your exercise and diet.

1. Define Your Purpose and Set Goals

The first step towards being consistent with exercise and diet is to clearly define your purpose and set goals that you can track regularly. Ask yourself why you are doing this and if you are prepared for the long term game. The people who achieve long-lasting results are the ones who have a definite purpose in mind.

You are not lazy, you are just procrastinating because you lack purpose and well-defined goals.

I usually get my online coaching clients to define their purpose and set goals initially. Here is an example of purpose from one of them:

“I want to develop a system that I can follow for the rest of my life. A system that will allow me to take charge of my health and stay consistent with my workouts and nutrition. I believe results will be a by-product of that system.”

Once you have a clear purpose, the next step is to set goals that will guide you towards your purpose. Read this article to learn about setting SMART goals that you can track to stay consistent and constantly have something to look forward to.

2. Develop Long Term Habits and Routine

Make exercise and healthy eating habits part of your daily routine. It should be like brushing your teeth and taking a shower, non-negotiable and embedded into your lifestyle. As an example, if you know that your usual diet doesn’t have enough vegetables, make it a point that you eat one big salad every day.

Motivation is what gets you started, long term habits and routines will keep you going

How do you build habits and routines consistently and stick to them?

By taking small steps towards building a habit. Here is a simple example of gradually building an exercise routine for someone who has not exercised for a long time:

• Start with walking for 10 mins for a week. Increase it to 20 mins in the second week.
• During the third and fourth week, add 1 set of three exercises to your routine that takes roughly 5–6 mins.
• Increase it to 2 sets of 3 exercises, along with 20 mins of walking, during the fifth week.
• Build upon this gradually to find a sweet spot of exercise intensity and duration that is feasible enough to reach your goals.

The key is to break down each goal into smaller, attainable goals and consistently achieve them. Accomplishing those small goals regularly and acknowledging the small wins will also help you release dopamine (the feel-good neurotransmitters) which will, in turn, motivate you to stay consistent.

3. Devise a System That Works for You

Devising a system is critical to ensuring continuity and holding yourself accountable at every stage. One cannot have a single plan and work with that forever. You have to keep iterating and modifying your plan as you achieve your small goals and make newer ones. That is where hiring a good coach can make a world of difference in setting you up for long term success. You may not need to work with a coach forever, but it helps during the initial learning phase. Here are few things a coach can assist you with:

• Defining your purpose and setting goals
• Learning the right exercise progressions and technique
• Making lifestyle and dietary changes to identify what works for you
• Collaborating with you to create a structured plan
• Experimenting with the plan and fine-tuning it to create a long term system
• Holding you accountable at regular intervals

Having a structured plan will give you the confidence to trust the process and focus solely on execution. With time you can identify what works for you and create a system for yourself. So, work with a good coach or an experienced trainer who can help you prepare a structured plan, so there is no guesswork and you can focus on building long term habits. 

While I was recovering from my slipped disc injury, my physiotherapist was my coach who guided me throughout the recovery journey. He gave me a progressive rehab plan to work with and I followed it to a tee. It gave me the patience to stay persistent and focus on execution.

Get Out of the Downward Spiral of Inaction

Sometimes when you get derailed from your usual routine for more than a couple of weeks, you may find it hard to get back on track. You may encounter phases when you feel that you have plateaued and anything you do leads to the same results with close to zero progress. It is normal to get into a downward spiral of inaction during those times.

When this happens, take a break for few days and then work on getting back on track. Remember, action precedes motivation. Get out of your comfort zone and get going. If you have your purpose and smaller goals in check, then taking actions will, in turn, motivate you to be more consistent.

Taking action leads to progress that motivates us to take more actions. And the cycle of taking consistent actions continues. Execution leads to motivation.

Final Thoughts

Motivation is overrated, the secret to long term health is in staying consistent with your exercise and diet. Clearly define your purpose and set goals that you can track regularly. Work towards building long term habits, and make exercise and healthy eating habits part of your daily routine. Hire a coach and work with them to devise a system, through experimentation, that you can follow long term. A well-planned system will give you the confidence to trust the process and focus on doing the work.

If you ever get derailed from your consistent routine, try to get back on track by getting out of the downward spiral of inaction. Remember, taking action leads to progress and that motivates us to take more actions. Stay consistent and nothing can stop you from reaching your fitness goals.

Feeling tired all the time even though you sleep enough? Read this

Thanks for reading this article. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to Stay Consistent With Exercise and Diet? appeared first on Abhimanyu Bhargava.

WHY ARE YOU ALWAYS TIRED?

Do you feel you are sleeping enough most of the nights, but still wake up tired and feel low on energy for the rest of the day? Here are five possible reasons why you are always tired and what can you do about it.  

#1 YOU MAY BE DEALING WITH A ‘REST DEFICIT’

The concept of Rest Deficit was introduced by Dr Saundra Daulton Smith in her book Sacred Rest. We go through life thinking we have rested as per our needs because we have gotten enough sleep. But sleep is only one part of the bigger picture and one of the seven types of rest that we all need. Every activity we do requires energy and most of that energy is not physical. So, in reality, we are missing out on the other types of rest we desperately need. 

The first step towards overcoming your rest deficit is to identify where you are using most of your energy during the day. Based on that you can focus your attention on getting the type of rest that you need. Here are the seven types of rest we all need:

PHYSICAL REST

This is the most common type of rest that we all understand. Physical rest includes sleeping and napping. It also includes physical activities that rejuvenate us such as stretching, yoga or getting massage therapy.

Sometimes, we may feel we have slept enough but that may not be enough for you. More on that in the subsequent sections. 

MENTAL REST

Do you tend to feel irritable, forgetful and find it hard to concentrate on one thing at a time? Ever find yourself staring at the same page of the book for 10 mins or unable to finish a routine work email? Do you sometimes find it hard to fall asleep because you are unable to turn off your brain as the conversations from the day clogging your mind? You may be in a mental rest deficit.

This is the type of rest you need to tune out of the daily grind and give yourself a break to quiet your mind. Schedule short breaks during your workday – go for a short stroll or listen to peppy music; these breaks can remind you to slow down and calm your mind. You can also keep a notepad by the bed to jot down any nagging thoughts that keep you awake.

EMOTIONAL REST

If you are someone who is a constant “giver” and seldom says “no” to others, you may be in an emotional rest deficit. You may sometimes feel underappreciated and like others are taking advantage of you. Certain occupations such as teachers, caretakers, activists and even parents are often in need of emotional rest.  

Emotional rest requires having the time and space to freely express your feelings and cut back on people-pleasing. That could mean scheduling regular therapy sessions or finding people with whom you can be yourself. It also requires the courage to be authentic and be able to say “no” when necessary. An emotionally rested person can answer the question “How are you today?” with a truthful “I’m not okay” and then go on to share some hard things that otherwise go unsaid.

SOCIAL REST

Socialising can be exhausting irrespective of whether you are an introvert or an extrovert. It is necessary to differentiate between the relationships that revive us and the ones that exhaust us. Consciously assess how you feel after interacting with certain individuals. You may need to cut out negative people who leave you completely drained, depleted, and exhausted after a mere 20 mins conversation. But sometimes, it may not be feasible to cut ties especially if it’s your parents or siblings or a close friend. In that case, reduce your interaction with them so you can counter your social rest deficit.

And then there are people who you find enthusiastically supportive, caring and easy to be around. Surround yourself with such positive and supportive people. For competitive souls and go-getters, this could mean hanging out with like-minded people with varied interests – people you don’t have to compete with. If you are unable to find your tribe closeby, you can choose to engage with them virtually over video or audio calls.

CREATIVE REST

This type of rest is especially essential for those who regularly solve problems or brainstorm new ideas. Creativity makes the end product look effortless but it takes away a lot of mental energy. Give yourself a break by going on a walk, or reading an engrossing book. Do something enjoyable such as dancing, listening to music, visiting an art gallery, or watching an inspirational movie. As a health coach who produces content regularly, I find myself in creative rest deficit quite often. No wonder I love going for long walks in the evening. 

SENSORY REST

The bright lights, computer screens, multiple conversations around you and background noise of the traffic can all cause your senses to be overwhelmed and drain your energy. It can cause a lot of strain on your eyes and sometimes even cause restlessness and irritability.

Sensory rest deficit can be countered by doing something as simple as closing your eyes for a minute in the middle of the day or intentionally putting aside all the electronics at the end of every day. Establish “bright lines” (firm and clear-cut ground rules) such as not opening emails after working hours or avoiding screen time post-dinner. 

SPIRITUAL REST

Do you sometimes feel helpless, hopeless, trapped, or defeated? Or maybe you have achieved a lot in life but still, feel a lack of accomplishment and feel like life is pointless with no real purpose. You may need spiritual rest. I often come across people in my coaching practice who have been working hard all their life and can be placed much higher on Maslow’s Need Hierarchy Pyramid. However, they sometimes feel disconnected from the rest of the world and feel stuck in life. What they often crave, is the ability to connect beyond the physical and mental and feel a deep sense of belonging, love, acceptance and purpose.

To receive spiritual rest, engage in something greater than yourself. Add meditation, prayers, doing things that give you joy such as community service/ helping strangers without expectation or a gratitude journal to your daily routine. 

#2 YOU MAY HAVE SLEEP APNEA

Obstructive sleep apnea is a condition in which your breathing is repeatedly interrupted during sleep. When this happens, your body wakes you up to resume breathing. The multiple sleep interruptions prevent you from sleeping well, leaving you feeling extra tired or fatigued during the day. In most instances, a person with sleep apnea is not aware of their breathing problems at night. So you may feel that you get enough rest at night, but you will feel tired all the time due to disturbed sleep. Your spouse, family member, roommate or someone who sleeps in your room may be able to identify this issue.

You may be in bed for the recommended 7-9 hours, but your sleep quality is sabotaged due to sleep apnea and you are not even aware.

In general, if you snore loudly and feel tired even after a full night’s sleep, you might have obstructive sleep apnea. Here is a self-evaluation test by the division of sleep medicine at Harvard Medical School. 

SELF EVALUATION TEST

Answer the following questions as Yes or No

• Do you snore loudly (louder than talking or loud enough to be heard through closed doors)?
• Do you often feel tired, fatigued, or sleepy during the day?
• Has anyone observed you not breathing during sleep?
• Do you have or have you been treated for high blood pressure?

If you answered Yes to two or more of these questions, you have a high risk of sleep apnea. Now, answer the following questions for an even better prediction:

• Is your Body Mass Index more than 35 kg/m²?
• Is your age more than 50 years old?
• Is your neck circumference greater than 40 cm?
• Is your gender male?

If you answered Yes to three or more of the eight questions above, you have a much higher risk of sleep apnea. Certain lifestyle changes such as losing weight if you’re overweight or smoking cessation can also help reduce the risk of sleep apnea. Consult an appropriate doctor or health professional in your local area to know more. If you are in India, you may consult Sleep Apnoea India to learn more about sleep apnea and possible treatment options.

#3 YOU MAY HAVE A NUTRIENT DEFICIENCY

Being tired all the time can also be a sign of a nutrient deficiency. This could include low levels of vitamin D, vitamin B12, iron, or magnesium. If you are feeling unusually lethargic or tired most of the time, a routine blood test can help identify if there are any nutrient deficiencies. Your doctor may recommend taking supplements. You can also increase your intake of certain foods to correct a deficiency naturally.

Vitamin D

Vitamin D deficiency is one the most common causes of tiredness or fatigue. It is primarily synthesised in our body when the skin is exposed to direct sunlight. Food sources such as oily fish, egg yolk, mushroom and some fortified products also provide Vitamin D. Depending on a person’s dietary preferences, consuming enough vitamin D may be difficult. If proper sun exposure is not feasible, Vitamin D supplements may be a good choice. Consult your doctor or physician to get the right supplement dosage. 

Vitamin B12

Since your body doesn’t make vitamin B12, you have to get it from animal-based foods or supplements. Animal sources include dairy products, eggs, fish, meat, and poultry. For this reason, vitamin B12 deficiency is quite common among those who follow a plant-based or vegan diet. In that case, you must add fortified foods to your diet or take supplements to meet this need.

Iron

Deficiency of iron can cause anaemia which can lead to extreme fatigue and tiredness. Causes of iron deficiency include lack of enough iron in the diet or an inability to absorb iron. In women, it is common during pregnancy or due to excessive bleeding during menstruation. In either case, it is best to consult a doctor and get the correct diagnosis.

Some of the iron-rich foods include dark leafy vegetables such as spinach and broccoli, legumes such as beans, lentils, chickpeas, peas, and soybeans, pumpkin seeds, quinoa, raisins, apricots and animal products such as red meats, poultry, fish and organ meats. Sometimes, the doctor may prescribe you supplements for a few weeks or months until you achieve normal iron levels.

Magnesium

Loss of appetite, nausea, fatigue and weakness are some of the early signs of magnesium deficiency. While the elderly are especially at risk, magnesium deficiency isn’t unknown in younger people especially athletes, since magnesium is lost through sweat. Magnesium deficiency can also impair sleep quality.

Magnesium-rich foods include seeds and nuts such as almonds, peanuts, cashews, hazelnuts, flaxseeds, sunflower seeds and chia seeds. Green vegetables, fruits, whole grains, cereals, and legumes are also excellent sources of magnesium. 

#4 YOUR DIET IS AFFECTING YOUR MOOD AND ENERGY LEVELS

What you eat can have a profound impact on your mood and energy levels. Research shows that indulging in higher amounts of refined sugars and highly processed foods such as juices, desserts, croissants, pizza, pasta, bhujia etc. can result in fatigue and mood disturbances. That is probably the reason why we feel lethargic after a couple of days of indulgence.

Write down and click pictures of everything you eat, with timings, for a few days. It will give you insights into how processed foods consumption is impacting your energy levels and mood.

For this reason, I follow one simple rule – Consume more whole foods, choose minimally processed foods and eat fewer highly processed ones. The figure below provides some examples of foods on the “whole foods” to “highly processed foods” spectrum. Use this to make better food choices by opting for more whole foods in your diet.  

Some studies (1,2) also suggest that poor dietary habits along with other lifestyle patterns may adversely alter your gut microbiota i.e. the composition of the microbiome (bacteria, viruses and fungi) present in your intestine and colon that are crucial for your overall health. Differences in the gut microbiota are also linked with chronic fatigue syndrome, a condition that causes extreme fatigue or tiredness that does not go away with rest and cannot be explained by an underlying medical condition. Further, a healthy gut microbiome (or gut health) may benefit our mental health (1,2,3,4) by impacting the secretion of certain neurotransmitters such as dopamine and serotonin. 

In essence, an unhealthy diet and lifestyle can adversely impact your gut health and that may be the reason why you feel tired all the time, even though you sleep enough.

How to Improve your Gut Health?

In addition to the above rule for making better food choices, certain probiotic and prebiotic foods can also help maintain a healthy gut microbiota.

PROBIOTICS

Probiotics are live bacteria and yeasts that are good for you, especially your digestive system, that help keep your gut healthy. Some of the probiotics rich foods include fermented foods such as:

• Yogurt
• Curd
• Idli and dosa
• Non-fried dhokla
• Buttermilk
• Kimchi
• Tempeh
• Pickles
• Kefir or kombucha

PREBIOTICS

Prebiotics are special plant fibres that act as a source of food for your gut’s healthy bacteria and help them grow. Some of the prebiotics rich foods include:

• Fruits such as apples, bananas and  berries
• Artichokes and Asparagus
• Onions and garlic
• Green vegetables
• Whole grains such as wheat and barley
• Legumes such as peas and beans
• Flaxseed
• Soybeans

Please note that too many probiotics or prebiotics can sometimes cause bloating, gas, nausea or brain fog. So, it’s best to consume these in moderation. 

#5 YOU LACK PURPOSE AND INSPIRATION IN LIFE

If rest deficit, sleep apnea, nutrition deficiency and diet related causes of fatigue do not apply to you, then there may be a deeper reason for this. 

• Are you struggling to get out of bed in the morning because you have nothing to look forward to?
• Have you lost motivation to do things that you otherwise enjoy?
• Do you indulge in endless procrastination?

If you can relate to these questions, you probably need a purpose and some inspiration in life. Sometimes we get too busy in our mundane day to day routine that we are unable to see what lies ahead for us. Other times, it is because we have worked relentlessly to pursue our goals and have reached a point where we don’t have anything further to look forward to. It has turned into a downward spiral of boredom and indifference, and this may be the reason why you are feeling tired and fatigued all the time.

So, what can you do about it?

There is no one size fits all solution, but being aware of what is holding you back may be a good first step. Here are some things you may try to get out of the rut of apathy and fatigue:

• Learn something challenging: Baking, gardening, pottery, martial arts, musical instrument, blogging, photography, something work-related – it could be anything under the sun. Learning something new and challenging adds excitement to our life and keeps us motivated. And if it clicks, it can turn into a new lifelong hobby. 
• Set new goals & milestones: Set long term milestones and break them into short term goals. We need something that drives us. It doesn’t have to be something out of ordinary. For a married couple, a milestone could be as simple as starting a family. Then their short term goals are the things that they need to fulfil their responsibilities as a parent. For a fresh graduate, it could be their next promotion. For another person, a milestone could be travelling 10 countries in the next two year and he/ she can look forward to planning each trip. 
• Celebrate small wins: Pat yourself for the small wins. Something small and simple enough to remind yourself that you are doing well. Acknowledging small wins helps release the “feel-good” neurotransmitter dopamine. 
• Talk to someone: Share your struggles with someone who wouldn’t judge you. Discussing your challenges with others can help you zoom out and understand the problem. It could be a close friend, a mentor or someone you look up to.

If you have been in this phase for more than a month, there could be a deeper issue that needs to be addressed. In such cases, it is best to seek professional help from your doctor, therapist or psychologist. 

Bottom Line

Sometimes, sleeping is not enough to feel rested. If you are feeling tired or lethargic all the time, you may be dealing with a rest deficit. It is also possible that your sleep is disturbed due to obstructive sleep apnea. Try the sleep apnea self-evaluation test and consult an appropriate professional as required. A nutrient deficiency may be the reason why you are always tired, even though you sleep enough. a routine blood test can help identify if there are any nutrient deficiencies.

Your diet may be affecting your mood and energy levels. Eat fewer refined foods, consume minimally processed foods and eat more whole foods. Include prebiotics and probiotics in your diet to improve your gut health. If none of the other reasons applies to you, a lack of purpose and inspiration may be leaving you fatigued. Do something that excites you and discuss your challenges with someone you can trust. 

Was this blog post helpful? Would love to know your thoughts in the comments section.

If you wish to find out about the best meal plan for weight loss, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post Why are you always tired, even though you get enough sleep? appeared first on Abhimanyu Bhargava.

WHY MOST DIETS FAIL?

We all love a ready-made plan that guarantees results in a few weeks. After all, it feels amazing to see results! I believe weight loss diets work like a charm in the short term but are grossly overrated as they do not provide long term benefits. Why? We all love scientific explanations, so let me explain using the principles explained in this book by Daniel Pink:

Drive: The Surprising Truth About What Motivates Us

Most diets fail because they are unable to provide either of the three things that motivate us:

Autonomy:

Autonomy is our inherent desire to be self-directed. We want to be in control of our lives – what we wear, where we go, what we do – even what we eat. A diet plan prescribed by a professional gives us little to NO autonomy to plan our meals. So, we follow them for a few weeks or maybe a couple of months. But beyond that, it feels torturous and we tend to revert to our old habits. It devoids us from our wish to be in control. 

Mastery:

Mastery is our urge to get better at stuff. It is probably why some people learn musical instruments or play video games. These are fun and allows us to get better at something. It is the reason why I love calisthenics and movement, coz there are progressions and I can constantly push myself to get better. A weight-loss diet tends to get monotonous and provides no avenues to hone your skills and push your limits. 

Purpose:

Typically, the expected outcome of a weight loss diet is to achieve quick weight loss.  People usually start a diet leading up to an event such as a wedding or a party, or a sudden reaction when they realise their old clothes do not fit anymore. There is no long term purpose or vision which drives you to trust the process and follow it consistently. There is a reason we have never heard about a 12 months diet plan. It doesn’t exist! Google it and see for yourself.

BEST MEAL PLAN FOR WEIGHT LOSS

Now that we both agree on why most diets fail, let’s talk about what does the best meal plan for weight loss look like.

The best meal plan is the one that allows you to make consistent progress without taking over your life! The one that you chose for yourself through self-education, self-awareness and experimentation.

The one that allows you to modify your eating habits for life making you a happier, healthier and fitter version of yourself. 

Most importantly, the best meal plan is the one that you can continue for life. 

That’s the key to success – prepare a meal plan that integrates healthy nutrition into your lifestyle, not the other way around. That way you will be able to enjoy your meals and stick to your plan for much longer. 

Now, let me tell you six essential components of a successful weight loss meal plan. Using those, you can create flexible meal plans and sustain your weight loss journey to reach your desired goals:

#1 CALORIES IN VS CALORIES OUT

This is an essential component of fat loss or weight loss. You must be in a calorie deficit to lose weight i.e. consume (eat) less energy than what you burn throughout the day. 

For starters, let’s keep it simple and use this equation to calculate your daily intake for weight loss:

Daily energy intake for weight loss (kcal) = Goal body weight (in kgs) x 25

So, if your current body weight is, say 85 kgs, and you wish to bring it down to 75 kgs, then you can start with eating 75 x 25 = 1875 kcal/ day

For more details and guidelines, I suggest you go through this:

CLICK HERE

#2 PROTEIN INTAKE

Protein is the most important macronutrients (protein, carbohydrates and fats) to get right. Why? Let’s dive into the reasons:

Reason #1: Protein helps you stay full and eat less

Protein is the most filling of all macronutrients, which means, it helps you feel full longer. It also stimulates the release of satiety hormones in the gut. In essence, the more protein you have in your diet, the less hungry you’ll be throughout the day.

Less hunger = Few cravings, and therefore you are more likely to stay in a calorie deficit consistently over a long period. 

Reason #2: Protein helps you build and maintain muscles

In addition to the growth and repair of tissues, protein is essential for the production of important molecules such as enzymes, hormones, neurotransmitters, and antibodies. When we are in a calorie deficit and the protein intake is not enough, the body tends to strip off protein from our muscles, leading to muscle loss.

Eating higher amounts of protein will allow you to not only preserve lean muscle mass but may also lead to muscle gain if you are strength training and eating enough calories. More muscle mass also means that you burn more calories at rest and therefore emphasising protein intake can help improve your metabolism in the long run. 

Reason #3: Protein has the highest Thermic Effect of Food (TEF)

In simple words, compared to carbs and fats, it takes longer for the body to break down protein and therefore burns more calories during digestion. Although it is a small percentage of your total energy expenditure, the TEF can still amount to several hundred kcal each day and so could affect your body composition over the long term.

So, how much protein should you eat?

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight. It is the minimum you should eat to meet your basic nutritional requirements. For weight loss though, the requirements are higher for the reasons explained above. As a guideline, aim for about 2 gms per kg of body weight. So, if your body weight is 60 kgs, aim for ~120 gms of protein per day. 

For more details on how to plan your meal portions and a sample meal plan (based on my calorie requirements), read this:

CLICK HERE

#3 CARBS TO FATS RATIO

I am not going to waste your time beating around the bush. Here is the TRUTH BOMB:

For weight loss, neither low-fat nor low-carb is superior, as long as there is no difference in caloric intake or protein intake

In other words, it doesn’t matter whether you eat a low-fat diet or a ketogenic diet or a low-fat high-carb (LCHF) diet or whatever new trend interests you. As long as you keep your calories and protein intake in check, you are free to choose whatever suit your fancy. 

Don’t believe me? Read this research study and decide for yourself.

I am a big proponent of balance and moderation. So, I would keep an even split and eat a mix of healthy fats, and slow-releasing carbohydrates.

For a sample meal plan (based on my calorie & protein requirements), read this article:

CLICK HERE

#4 NUTRIENT DENSITY OF FOOD

The nutrient density of food items can be determined by how much fibre, essential fatty acids, vitamins, minerals, and phytonutrients does the food have. Now, this can get complex if we try to deep dive into each of these components. But that’s not why you are here. And what fun would it be if one needs to research so much before deciding what to eat? So, let’s keep it simple and follow this simple rule:

Consume more whole foods, choose minimally processed foods and eat fewer refined ones

Think of any food item along the spectrum of whole food to highly processed. Greater the degree of processing, higher the likelihood that the food has:

• Lost essential nutrients such as fibre, essential fatty acids, vitamins, minerals and phytonutrients
• Gained additives such as added sugar, preservatives, sodium, artificial sweeteners, corn syrups, unhealthy fats etc.

So, next time you prepare your meal plan for weight loss, refer to the examples in the below table to make better food choices: 

#5 MEAL FREQUENCY AND TIMINGS

Most diet plans designed by a nutritionist or dietician will specify how many meals you should eat and specific time intervals when you are allowed to eat. Some of them may also forbid you to eat outside those hours. This is another reason most diet plans fail. It’s not sustainable to have a rigid rule, set by someone else, around meal frequency and timings. 

Some suggest eating smaller, more frequent meals. Others suggest that you should eat less frequently or try intermittent fasting for better weight loss results.

It doesn’t matter when and how often you eat. The only thing that matter is how much you eat throughout the day.

So, it’s up to you whether you want to eat 6 meals/ day or 3 meals/ day or 1 meal/ day. Eating frequency can impact your “perception” of appetite/ satiety. If you are someone who tends to binge eat, reducing meal frequency may not be a great idea. So, decide on something that you can continue for long and stick to it.

Here is some RESEARCH if you are interested.

While meal timing and frequency doesn’t matter, it’s a good idea to stick to a consistent routine (including sleep), the one that you prefer, as it helps regulate your hunger hormones. Also, eating a heavy meal right before bedtime may not be a good idea as it may impact your digestion.

If you have a tendency to binge eat, READ THIS

#6 ACKNOWLEDGE THAT YOU WILL FEEL HUNGRY

When you are eating fewer calories than what you are used to, it is normal to feel hungry from time to time. You may even have cravings and acknowledging them will mentally prepare you to deal with them.

The fact of the matter is that losing weight is hard! If someone tells you otherwise, they are probably lying or have never been through the journey. 

That being said, here are some tricks to help you deal with the hunger so you can be more consistent:

• Eat more proteins to stay full: We’ve already discussed in point #2 that protein is the most filling of all macronutrients. So, try to include protein-rich foods in every meal.
• Eat an orange or mandarin to stave off sweet cravings: For those who have a sweet tooth, controlling the urge to devour chocolates or desserts can be a big challenge. Orange is about 60-80 kcal per fruit, is extremely sweet and is one of my go-to option for sweet cravings.

• Melons are low calorie and incredibly filling: Melons have high water content and serve as a great snack to keep you full during hunger pangs. Half a kg of watermelon is about 150 kcal
• Drink at least 2 litres of water every day: If you prefer aerated drinks during meals, sparkling water (soda) or coconut water might be a better alternative.
• Eat one big salad every day: It is common knowledge that eating vegetables is good for health and it will keep you full longer. But most of us, still don’t do it. I recommend most of my clients to have one big salad every day, preferably before a meal so you eat less afterwards. 

THE SECRET INGREDIENT FOR WEIGHT LOSS

The fitness industry will make you believe in fairy tales but you and I know both know their realities. Let me tell you once for all – There are no magic superfoods that significantly boost metabolism. If there were any, I would be the first one to recommend them.

The secret ingredient for weight loss is this – Patience

You obviously have to ‘put in work’ to reach your weight loss goals. But most importantly, you must get comfortable with the fact that it is going to take a long time. It is not a once-off solution but a life long journey of leading a healthier lifestyle. Remember, it takes time. Really long time, sometimes years. There is only one thing that matters in the end – consistency.

Trying to lose weight too fast can lead to a cycle of yo-yo dieting, which can do more harm than good for your body in the long run. It is the reason why so many people lose weight quickly and gain back soon enough. Remember, it takes time. Really long time, sometimes years. There is only one thing that matters in the end. Consistency. So, be patient and stay consistent. 

Wrapping up

If you have read until here, you should be in a good position to create your meal plan for weight loss. If you need further guidance to learn how to integrate exercise and healthy eating habits into your lifestyle, check out my coaching plan and shoot me a message to discuss more. Keep in mind that it will NOT give you quick results, but if you patiently do the work, you will build lifelong habits that’ll help you keep that weight off forever.

If you wish to read about 6 lifestyle changes to sustainably lose fat and improve long term health, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post The Best Meal Plan for Weight Loss – Do It Yourself (DIY) appeared first on Abhimanyu Bhargava.

WHAT IS BINGE DRINKING?

Binge drinking is the practice of consuming large quantities of alcohol in a single session of “social drinking”. There is currently no worldwide consensus on how many drinks constitute a binge. So, for this article, let’s consider it as drinking of seven or more standard drinks by men and five or more standard drinks by women.

A standard drink is any drink containing 10 grams of alcohol (or 12.5 ml pure alcohol). Here are some examples of a standard drink:

• 285 mL of full strength beer
• 425 mL of low strength beer
• 100 mL of wine (red and white)
• 30 mL of spirits
• 275 mL bottle of ready-to-drink beverage (5 per cent alcohol content)

WHEN DOES BINGE DRINKING BECOME A PROBLEM?

Occasional episodes of binge drinking, two to three times a year, may not be that big a deal for most people. However, it becomes a problem when it is habitual – a monthly, fortnightly or a weekly occurrence. It is when drinking alcohol seems like your only source of entertainment or a way to enjoy and feel accepted socially. 

We often talk about alcoholism in the context of someone who drinks daily and gets withdrawal symptoms. But we seldom talk about the other form of addiction – Habitual Binge Drinking 

Binge drinking may not seem like an issue from the outside, but it may have long term impact on an individual’s mental and physical health. Here are some red flags to look for:

• Feeling guilty and regret saying or doing certain things after a binging episode
• Blackouts or memory lapses after drinking
• Feeling low and hopeless, the day after a binge  
• Drinking more alcohol than originally intended – unable to limit your drinking
• Relationship issues associated with frequent binge drinking
• Feeling ecstatic on particular days ONLY because you will get to drink unlimited alcohol
• Neglecting important obligations such as taking care of kids, work commitments, family events etc.  
• Mixing marijuana and other drugs with alcohol
• Engaging in risky behaviours, things you wouldn’t do otherwise, when under the influence of alcohol. E.g. physical altercations with strangers, drunk driving, gambling etc.

If you experience any of the above red flags, you may want to introspect if it is time to revisit your lifestyle and quit binge drinking.

MAKE A CONSCIOUS DECISION

One of the first steps of quitting any undesirable habit is making a conscious decision. Everyone is aware of the harmful effects of excessive alcohol consumption, but just like the warning on cigarette packets, we tend to ignore them as per our convenience. That is why I will not convince you to quit binge drinking in this article.

You can access endless amounts of resources on how to quit binge drinking. But you will not do it unless you deliberately give it your full attention and make a commitment to yourself.

So, take that first step and decide whether you want to stay on the same track or change course.  Once you have committed to breaking your habit, it is all about instilling that mindset and working towards changing your lifestyle. 

THE BEST WAY TO QUIT BINGE DRINKING

The most effective way to quit binge drinking is to go cold turkey for an extended period (at least 3-4 months) to change your lifestyle. Why? Because people who binge drink do it due to their inherent nature. They usually like to do things in excess – not just partying, drinking and eating – but also other essential activities such as working hard on the job, pursuing a hobby, working on your goals, taking care of loved ones etc. So, it becomes almost impossible to gradually “reduce” your alcohol intake in a sustainable way.

Binge drinking is not just a habit, it is a lifestyle. A lifestyle of excess!

To change this lifestyle, one needs to abstain from alcohol and gradually re-introduce the triggers (such as socialising with friends, work events, visiting the local pub etc.) that leads to binge drinking. However, it can get counterproductive if the reward, in the end, is to binge drink again. It is a mental game, and the end reward is a lifestyle change – a change that you consciously chose!

I tried to break my binge drinking cycle several times in past, only to revert to the old habit in a couple of weeks, post abstinence. The reason was simple – I was able to take a short break, but the lifestyle remained unchanged! So, it is necessary to work towards transforming your lifestyle.

CHANGE YOUR ENVIRONMENT

Once you decide to go cold turkey, it is essential to change your environment to continue your new lifestyle. The first couple of weeks will be hard as you will need to resist the temptation whenever you see your favourite drinks. To make your ordeal worse, friends, colleagues and “drinking buddies” will come up with exaggerated cliches to convince you to give up before you even start.

“Oh c’mon, live a little!”

“Have just one drink, only one. I’ll buy it for you!!!”

“We are meeting after such a long time! We have to drink!”

“What happened? Did your partner force you to quit?”

Some of them genuinely want you to enjoy yourself, while there will be many who can’t stand the thought of someone changing their life for the good. Either way, people will always have an opinion, and it is up to you to follow what is right. It is best to change your environment to get a better chance of sustaining this new lifestyle.

Skip those after-work parties, meet your friends for lunch (instead of evening drinks), avoid pubs and bars for a while, and don’t keep alcohol at home. 

Your environment can be a positive catalyst for change. Your day-to-day routine and who you spend your time with can have a profound impact on your likelihood to succeed. So, spend more time with a different set of people who are supportive of your new lifestyle. Sometimes, it’s hard to change your entire groups, but even one supportive friend can make a world of difference to your journey. 

PURSUE NEW HOBBIES AND SET GOALS

Once you quit your old habit of binge drinking on Fridays and weekends, you will realise that suddenly you have a lot of free time. Not utilising that time for something enjoyable will make you miss drinking. So, make sure you use that time wisely. Develop a new hobby or restart an old one. It will be a great time to invest in personal development.

When I quit my drinking habit, I started working out on Friday nights and dabbled with new recipes in the kitchen during weekends. I also coached friends for free to utilise the time and energy I gained from an alcohol-free weekend.

Not only did I hone my skills, but doing something productive during weekends had a profound impact on my overall mental health. 

I was in a phase of my life in which I had recovered from a slipped disc injury, and I wanted to exceed my physical capabilities. So, I began to set fitness goals and focused most of my time and energy in achieving them. 

GET COMFORTABLE WITH LOSING FEW FRIENDS

While there will be a few friends who will support you unconditionally, many will get upset because you took this decision without consulting them. Some of them may get disappointed, thinking that it will not be fun anymore. You must understand that this is temporary and true friends will support you, eventually. Here are the four phases of perception that every friend goes through. These phases also hold when you break other unwanted habits such as smoking, bunking lectures, binging at fast food joints, workplace gossiping etc. 

• Denial: In this phase, your friend will ignore whatever you say and act as if nothing has changed. They will not believe that you are capable of bringing a positive change in your life. An effect of that would be their constant push to drink with them, at every possible occasion.
• Resentment: It is the phase when your friend will feel betrayed and start ignoring you. They will lose or reduce contact with you and stop inviting you to social events. If you confront them, they will respond that they assumed you wouldn’t be interested, given your new resolve.
• Acceptance: It is when your friend will accept and understand that you have changed. They will start supporting you through your journey and make adjustments to make you feel welcome in social gatherings. Some good friends will also hold you accountable if and ever they notice you slipping back.
• Admiration: It is the last stage in which your friend will start feeling proud of you. They will secretly admire your courage and determination to take charge of your life. Some of them will get inspired by your actions and would want to make a change themselves. They will praise you when you are not around and defend you when someone criticises you. 

Not every friend will spend the same amount of time in each phase. Some friends may skip to the acceptance phase within a few days. These are the friends that will provide you with support and encouragement throughout your journey.

There will be few who will get stuck at denial or resentment phase. Those are the ones who are in your life solely because of your drinking habit. If you lose such friends, consider it as good riddance and move on!

As you break your binge drinking habit and start pursuing new hobbies and goals, you will meet new people along the way. Embrace these new friends as some of them will soon become an integral part of your life. 

RE-INTRODUCE THE BINGE DRINKING TRIGGERS

Those who binge are not addicted to alcohol, but the lifestyle. So, you will seldom experience alcohol withdrawal symptoms. What you may feel is an urge to drink as a means of enjoyment, to feel comfortable around people, or as an escape from everyday problems. So, after about a month of abstinence, it is imperative that you gradually re-introduce the binge drinking triggers, so that you can continue your lifestyle minus the binge drinking.

The primary element of this process is your mindset. You have to prepare yourself to expect uncomfortable social situations and get used to them with time.

When I quit binge drinking a few years back, I ran this as a social experiment for a month. I remember how we enjoyed hanging out with friends, as kids, without the need for alcohol. So, I decided to attend every possible event that involves social drinking. I went for Friday after-work drinks, evening with friends at a local pub and even work events where they ran free bar tabs. Except the rule was that I would not drink!

How did that go?

It wasn’t easy, but it was worth the effort! Not only did I manage to quit binge drinking, but I also realised that it is possible to enjoy and be comfortable in a social setting without alcohol. And guess what? Now, I can enjoy a couple of drinks occasionally because that’s all it takes to get a buzz. 

It was refreshingly embarrassing and entertaining to watch everyone get drunk and realise that there was a time when I used to behave similarly!

I extended that one month experiment to three months and eventually started enjoying it. An interesting realisation was that I was used to holding a drink in my hand at social gatherings. So, now I sip a glass of water or lemonade instead. The biggest challenge along the journey was not controlling the urge to drink, but managing expectations with friends and colleagues. Everyone assumes that you are “restricting” yourself and suffering as a result of that. Until you try it yourself, it’s hard to comprehend how enjoyable being alcohol-free can be. So, I have to explain every time – I prefer this, and it’s a conscious choice, not a self-imposed restriction.  

MASTER THE ART OF SAYING “NO”

As you continue your new alcohol-free lifestyle, you will often find people who will not understand you. Some of them will make you believe that you are socially awkward. Remember that you are perfectly normal, and it is not your fault.

Everyone understands from their level of perceptions. They will only try to comprehend what they know and as much as they want to. 

You are not obliged to explain to anyone. You don’t have to be apologetic if someone gets disappointed by your choices. Be tactful and assertive when dealing with different individuals.

Here are some tips on how to set expectations and respond when someone insists that you have an alcoholic drink:

• Before the outing or in the beginning – Set expectations and let them know that you don’t drink.
• When you meet an old friend after ages – Let them know about your new lifestyle in advance to avoid disappointment.
• When everyone is getting started – Order a non-alcoholic drink for yourself before anyone asks.
• While dealing with bosses who don’t listen – Tell them you are on antibiotics or you have an upset stomach – Make something up!
• When someone asks – “Why aren’t you drinking?” – Say “I enjoy more when I am sober.”
• When a friend forces you to drink – Ask them “Why is it so crucial for you that I drink?”
• When everyone is getting tipsy – Tell them you will get a drink shortly. Then get a non-alcoholic beverage of your choice.
• When someone asks – “Where is your drink?” – Say “I just ordered, it must be on its way!” 
• When someone says “It’s my b’day, you have to drink today!” – Say “I’ll drink on your wedding, I swear!” – Or some random event which isn’t on the horizon.
• When everyone is drunk – It is time for you to go home!

SHARE YOUR EXPERIENCE WITH OTHERS

Teaching and helping others gives immense joy. It also encourages you to subconsciously re-affirm that you have made a positive change to your life. Quite a number of people do not appreciate this lifestyle because they have never tried it. Most people don’t even believe that it is possible to enjoy without alcohol and consider it anti-social. So, share your story with others and tell them how you feel after this change.

We often underestimate the power and influence of our life experiences.

It could be a great icebreaker when you meet a stranger at the party. Tell them how you stopped complying with the social norms and no longer feel the need to drink at every social occasion. Maybe someone will get inspired right when they need it.

Bottom Line

Binge drinking is a lifestyle which can have long term impact on your physical and mental health. You must understand and accept if you have a binge drinking problem. The first step towards quitting is to make a conscious decision to change course and commit to breaking your habit.

The best way to quit binge drinking is to go cold turkey for an extended period (at least 3-4 months) to change your lifestyle. Change your environment during this time and gradually re-introduce the binge drinking triggers. Develop a mindset to make this your long term lifestyle.

If you wish to read about 6 lifestyle changes to sustainably lose fat and improve long term health, click here

Disclaimer: The views expressed in this article are personal and are not a substitute for professional medical advice, diagnosis or treatment. If you feel you are addicted to alcohol, there are health professionals available who can help you. It is best to seek medical or professional help.

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to quit Binge Drinking? appeared first on Abhimanyu Bhargava.

Some of my clients have expressed concerns that recording everything you eat and drink every single day, in an app, is a tedious task. It gets even more frustrating when some of the food items have incorrect calorie estimates. To make life easier for everyone, I will explain how to track calories without counting them. I will also share my current diet, so you get a better understanding of how to apply this method. 

HOW TO START TRACKING CALORIES?

What do you do when you feel you are not saving enough money? First of all, you calculate how much you should save to reach your financial goals. Then, you track your finances to understand your expenses. Finally, you make the necessary changes and plan investments, to accomplish your financial goals.

Similarly, when it comes to your health, the first step is to calculate how much you should eat to reach your fitness goals. To understand how to do that, use any nutrition calculator available online or read this article:

How much should you eat? Calculate your macro portions

For the purpose of this article, we’ll use my daily energy intake to understand how to track calories without counting them. 

My appropriate daily energy intake for maintenance = 2800 – 3050 kcal

The macro portions are as follows:

• Proteins = ~142 gm
• Fats = ~98 gm
• Carbohydrates = ~370 gm

USING PORTION SIZE TO TRACK CALORIES

For the vast majority of individuals, precisely tracking each and every calorie you consume is not essential. In fact, our daily energy intake calculations are also an estimate and not exact.  

The accuracy of the calorie counters available online is based on the assumption that the recipe handbooks, websites and their databases’ calorie estimates are correct. They are often not!

Using measuring cups and kitchen scale to calculate the exact quantity of food is too much of a drag for most people. Moreover, it gets impossible to track calories when you are travelling or at social gatherings. No wonder so many people give up and get back to their older eating habits. So, let us use a method that is feasible and does not even require your smartphone.

CALCULATING NUMBER OF PORTIONS

Calculate the number of portions for each macronutrient as given in the table below. As a guideline, we separate portions for veggies such as spinach, cucumber, carrots, cauliflower etc. as they are usually low in calories and nutrition-dense.

Let us calculate the number of portions I should eat, using formulae (for men) from the above table.

Protein = 142 ÷ 30 = 4.73 or 4-5 portions

Fats = 98 ÷ 15= 6.53 or 6-7 portions

Carbs = 370 ÷ 40 = 9.25 or 9-10 portions

Veggies = 6-8 portions

DETERMINING PORTION SIZES

This is the fun part, and understanding this simple method will allow you to track your daily energy intake even while travelling or at social gatherings. We will estimate portion size using our hands for reference. 

PLANT-BASED CURRIES PORTION SIZE

A plant-based curry (Indian vegetarian) which has protein-rich foods such as lentils, beans, chickpea, peas etc. can be measured using a bowl (Katori) that fits in your palm as shown in the images below. Use your other hand as a reference for the quantity. Fill the bowl up to a level where your middle finger of the other hand starts (see bottom image). This comprises half portion carbs and half portion protein. 

PROTEIN PORTION SIZE

The portion size of protein-dense foods such as chicken, red meat, fish, paneer, eggs, dairy or non-gravy based beans can be estimated using your palm. One portion is equal to the amount that fits in your palm as shown below. The thickness of the portion should also be equal to that of your palm. 

For gravy based dishes such as chicken curry, goat curry, beef vindaloo, matar paneer, paneer tikka masala etc, use the same measurement method as that of plant-based curries. However, in this case, one bowl (Katori) equals one portion of protein. 

Here are some other examples that you can categorise as one portion of protein:

• 1 standard scoop of protein supplements (~30 gm)
• 1 bowl (Katori) of yogurt
• 1/2 litre milk
• 3 hard-boiled egg whites

FATS PORTION SIZE

The portion size of fats dense solid foods such as nuts, seeds (chia, flax etc.), avocado etc. can be estimated using your thumb as shown in the image below:

For liquid or semi-solid fats such as oils, butter, nut butter, ghee etc. measure the quantity using the thumb area as shown below. It should be roughly 2-3 level teaspoons.

CARBOHYDRATES PORTION SIZE

Similar to plant-based curries, carbs dense grains and starches such as cooked oats, muesli, porridge, rice, poha, upma etc. can be measured using a bowl (Katori) as shown below. Fill the bowl up to a level where your middle finger of the other hand starts. One bowl equals one portion of carbs. If you are adding dry fruits, fruits, seeds etc. then account for them separately using respective portion sizes.

If a bowl is not available or if it is hard to measure, one may estimate the portion size based on the quantity that fits your cupped-hand as shown below. This method works well for estimating portion size for fruits.

Sometimes, using a bowl or cupped-hand can be tricky in which case we make relevant estimations. Here are other examples of a single portion of carbs:

• 1 slice of a 12-inch pizza (cut into 6 slices)
• 1/2 bottle of 500 ml Cola 
• 1 medium-size tawa roti (phulka) or poori
• 1 slice of bread
• 2 medium-size idlis
• 1 small scoop of ice cream
• 1 gulab jamun

TRACKING CALORIES WITHOUT COUNTING IN PRACTICE

In this section, I will share an example of my diet on a typical day. It will help you understand how one can practice using portion sizes to track calories. Keep in mind the portion sizes shown here are based on the size of my hand and will vary when you track calories for yourself. 

I will use the number of portions as discussed in previous sections, based on the daily energy intake of 2800 – 3050 kcal  

• Protein  = ~142 gm or 4-5 portions
• Fats = 98 gm or 6-7 portions
• Carbs = 370 gm or 9-10 portions
• Veggies = 6-8 portions

SUMMARY OF MEAL PORTIONS

	Protein	Fats	Carbs	Veggies
Breakfast Smoothie	1	2	1	2
Eggs (Optional)	1-2
Salad				2
Lunch	1	1	3-4	1-2
Dry Fruits		2
Evening fruits			1-2
Peanuts/ Chana (Optional)		1-2
Protein shake (Optional)	1
Dinner	1		3-4	1-2
Total	4-5	6-7	9-10	6-8

MORNING – BREAKFAST SMOOTHIE

Breakfast is usually a plant-based smoothie. It is a mix of green veggies, protein, fruits and healthy fats (see image for details). Breakfast can get easily neglected, so I prefer automating my breakfast. To know more and for a detailed smoothie recipe (with video), check out this link:

Automate your breakfast

SALAD AND EGGS 

The order of this varies depending on my schedule. I usually eat hard-boiled eggs (mix of whole and egg whites) on days I workout or feel hungrier than usual. So, eggs are optional and also depends on my mood. Some weeks I don’t feel like eating eggs, so I opt for a protein shake and sprouts. I eat a salad every day before lunchtime.

LUNCH/ DINNER

Lunch/ dinner is typically a protein-dense curry such as lentils or beans, sabzi (veggies) and roti/ rice. Roti usually has little ghee so that can be counted as one portion of fats. The below image has 3 rotis which account for 3 portions of carbs. Sometimes, I replace some or all of those carbs portions with rice or besan cheela.

EVENING – FRUITS/ SNACKS

PROTEIN SHAKE (OPTIONAL)

Sometimes, I consume a protein shake in the evening, depending on how much protein I have consumed throughout the day. Protein shakes are optional and should not be a replacement for your meals. Below are the links to some reliable protein supplement brands I have tried (in India). 

Optimum Nutrition Whey

My protein Whey

Unived Pea Protein (Vegan)

bGreen Vegan plant protein

OZiva protein (Women) 

ADJUSTING THE NUMBER OF PORTIONS

As you get familiar with tracking calories using portion size, you may adjust the number of portions based on your goals. Track your weight or body measurement trends, as required, every 3-4 weeks and adjust your portions accordingly. One can start by increasing or decreasing portions from your daily intake. For example, if your goal is to lose fat, and you feel that you are not making enough progress. Reduce 1-2 carbs OR 1-2 fats portions from your diet and track for next 3-4 weeks. Pay attention to the results and adjust accordingly. 

Some people may not have body composition goals and want to track calories for general health improvement. In that case, consciously focus on how you feel after meals and adjust accordingly. 

IS TRACKING CALORIES ESSENTIAL?

The short answer is NO. Some people can intuitively understand when they are hungry and when they are full. However, some of us tend to overeat or eat less than required to reach our goals. In such cases, tracking calories can be beneficial. 

Not everyone needs Google Maps to go from one place to another. It helps when you are learning how to drive or are new to a city. But as you get familiar with the roads, you don’t feel the need to use maps every single time.

Similarly, over time you will get used to the process and will not feel the need to track calories every day. I do not track my calories anymore. I am not that strict with my diet either as I am comfortable gaining a few extra kilos. My diet also changes from time to time, depending on season and location. So, I try to eat what’s available locally and is convenient for me.

The goal should be to eat less processed, whole foods and a mix of macronutrients. Eat a variety of fruits and vegetables as they are rich in vitamins and minerals that are essential for overall health. I also eat based on how I feel rather than following fixed guidelines of how much I should eat. That said, I do tend to stick to similar meals, macronutrient splits and timings. It becomes intuitive when you practice it for long enough!

Bottom Line 

Counting calories by entering everything into apps can be tedious and can hinder your progress. The calorie estimates are not even precise, so why not use a straightforward method. Tracking calories using portion size is effortless and convenient to practice even while travelling or at social gatherings. 

Monitoring food intake may not be necessary for all. However, being aware of portion size will allow you to get to a level where you can start eating intuitively and develop a healthier relationship with food.

If you wish to read about 6 lifestyle changes to sustainably lose fat and improve long term health, click here

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

 

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

 

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to track calories without counting them? appeared first on Abhimanyu Bhargava.

Holidays and festivals can sometimes make you anxious about losing progress and gaining weight. Even if you want to continue practising healthy eating habits, your environment makes it harder. My short and straight forward advice for everyone – MAKE THE MOST OF IT! These events come once or twice a year, and there is no reason to restrict yourself. Enjoy your favourite foods and have a wonderful time with friends and family – Guilt-free!

Nobody ever gained too much weight from 2-3 days of overeating. Just like no one ever got ripped from a couple of days of heavy workouts. The key is to get back on track right afterwards. 

Now that you have a free pass to devour and eat your favourite dishes, know that these events will come again next year. Do not overeat to an extent that you start feeling sick. Here are some practical tips that can help you stay healthy while enjoying yourself:

#1 DO NOT STARVE YOURSELF BEFORE THE BIG MEAL

A lot of people, including me in past, tend to starve themselves in preparation for the feast. It could turn out to be a big mistake as this can lead to episodes of binge eating.

Imagine going to a relative’s place, and the first thing you get served is gulab jamuns and samosas. You are already hungry, and obviously, you won’t say no!

Next thing you know you’ve broken your fast by overindulging on the festive treats. So, what’s the solution?

Eat throughout the day as you would usually do. Try to eat a balanced meal with some vegetables, fruits, proteins and healthy fats. That’ll keep you full for longer and avoid uncontrolled eating. Also, eating a nutritious meal before the feast will give you a sense of satisfaction that you have not made this a complete “cheat day”. I usually start my day with a breakfast smoothie which is wholesome and keeps me going for a long time. Check out a healthy plant-based smoothie recipe here

If binge eating episodes are common for you, read this blog!

HOW TO AVOID BINGE EATING

#2 SERVE FOOD YOURSELF

Unless you consciously pay attention, it’s hard to keep track of how much you are eating especially during social gatherings. It gets worse when you are being served by someone as you have less control over what and how much you eat.

While it’s tempting to let someone do the work for you, it’s always best to help yourself. It allows you to control portion size and avoid going overboard with one food item. 

If you are in a large gathering with professional servers, give clear instructions and request them to serve you less frequently.  

#3 EAT SLOWLY TO STAY HEALTHY

Eating slow helps improve digestion and gives time for your satiety hormones to kick in, so your body recognises that you are full. It is common advice, but that’s not the only reason I recommend eating slowly. 

During social gatherings, we often overeat not because we are hungry or want to, but due to peer pressure.

When you eat slowly, the food stays in your plate for much longer. If you can strategically eat slower than the rest of the group, it is less likely that someone will put extra servings into your plate. And if someone insists that you are not eating enough, you can always show them your plate which is already full.

Another valuable tip if you are serving food to yourself – Put small portions so you take often and it seems like you are eating more. If someone points out that you are eating less, you can always tell them the number of servings you took. #festiveseason

#4 BE SMART WHILE SAYING “NO”

Food is not just fuel! It’s a shared experience, and people often use food as a way to show affection and gratitude. The hosts (or family) often loads your plate forcefully with the food you may not want to eat. When that happens, it gets awkward and may seem rude to say “NO” all the time.

A better way to deal with this is to ask for a healthier option and help yourself. Let me give you an example:

You are having a meal with friends and family. Someone offers you Moong dal halwa (an Indian dessert), and you don’t feel like eating something that rich. You notice that there is some rice kheer left in the serving bowl that seems to be a slightly better alternative. Politely tell them that you will take kheer and help yourself. Take a small serving and repeat later, if required.  

Here are some other options that have worked for me:

• Reach out for healthier options on your own before someone offers something that you may not want
• Replace I don’t want it by I will finish what’s in my plate and take later.
• Instead of saying I want to eat healthy, opt for the healthier option and say I like this.
• If you are full and can’t eat anymore – Just say it! There is no point eating if you are not enjoying it. 

#5 DRINK RESPONSIBLY AND PLAN HEALTHY SNACKS

If alcohol consumption is on the cards, restrict yourself to 2-3 drinks and plan your snacks. While there are many reasons why one should restrict alcohol intake, excess alcohol adds empty calories and can lead to weight gain. One gram of pure alcohol contains about seven calories, which is much more than four calories/ gram from carbs and protein.

It’s much easier to go overboard with snacks that typically go along with alcohol. So, it’s best to plan and opt for relatively healthier snacks. Here are some options:

• Raw vegetables with dips: Cut raw vegetables such as carrots, cucumber, cauliflower into slices. Enjoy it with chutney or a hummus dip. 
• Roasted Masala Papad: Easy to prepare and a much better option compared to chips or french fries. Roast the papad instead of frying it. 
• Trail Mix: Nuts and seeds such as almonds, pistachio, walnuts, flax seeds, pumpkin seeds etc. taste great when mixed and are high in protein and fibre. They are also an excellent source of magnesium, potassium, and calcium, all of which can help prevent electrolyte disturbances caused by drinking. One can prepare a trail mix at home too. The nuts are high in calories, so eat only a handful of these at once. 
• Yoga Bar: I DO NOT recommend protein bars as a protein supplement because of their sugar content. But if you are someone who tends to eat sweets or desserts after alcohol, this is a much better alternative. High in protein and dietary fibres, they are delicious. Try not to eat more than one at a time. Cut the bar into small pieces to make it last longer. 
• Water: I know this is not a food item, but if you want a change of taste, try drinking some water in between your drinks. It will prevent dehydration and avoid a hangover the next morning

Things to keep in mind when you are planning a drinks night:

• Eat before and during the drinking session
• Drink water in between each drink
• Restrict yourself to 2-3 standard drinks
• Skip the drinking games and shots, they are the recipe for a hangover
• Most importantly, DO NOT drink and drive

#6 EAT TO ENJOY, NOT TO INCREASE COUNTS

With so much food on display during festivals, it’s hard to not overindulge on the desserts. However, one thing I have noticed over the years is that we sometimes tend to derive satisfaction from the number of servings we’ve had.

“You know what? I had six pieces of Gulab Jamuns, and it felt so good!”  

“That chocolate cake with ice cream was so amazing! I took three servings!” 

While the number game is fun and gives us a rush as we eat more, it also means extra calories. The truth is that contrary to what we may feel, the pleasure doesn’t increase linearly with the quantity. Graphically, it looks like this:

Eating six gulab jamuns will give you the same amount of pleasure as eating two. And if you have made up your mind to have six, then I would savour them one at a time than devour all at once.  

Here is a trick that works for almost everyone – enjoy the first serving and take a break for 20 mins. Afterwards, if you still feel like taking another serving, then, by all means, go for it. In most instances, you will end up eating less than what you would otherwise do.

FIND HEALTHIER ALTERNATIVES FOR FOODS YOU ENJOY

One can always look for a healthier alternative for the foods they enjoy. As an example, I enjoy eating pizzas but find the typical flour dough crust too thick, and it causes bloating. So, I usually opt for a thin wheat crust which has fewer calories, tastes much better as you can savour the toppings, and easier to digest.

A few years back I came across this Philips air fryer which helps prepare air-fried dishes. While many deep-fried dishes require up to 3 cups (750 ml) of oil, air-fried foods need only about one tablespoon (15 ml). Now, I prepare samosas, bread rolls, pakoras and potato chips using an air fryer, and it tastes as good as deep-fried dishes. Sometimes, even better! That said, limit your intake of air-fried food as grilled, roasted, or oven-cooked may still be healthier.

THE MILLION DOLLAR QUESTION: HOW TO DETOX AFTER THE HOLIDAYS?

Many people struggle with what to do after a few days of over-indulgence. People often restrict or punish themselves, out of guilt, by fasting for a day or two to “make up for it”. There is no need to starve yourself or excessively restrict calories or get on unsustainable detox diets. The best thing you can do is to get back to your usual routine right away. Also, don’t try to “cover-up” in the gym by pushing yourself more than usual. You might push yourself extra hard, become too sore or get injured, which can put you out of action for much longer. It will only make you feel worse. So, get back on track with your usual routine and you should be good to go.

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to stay healthy during the festive season? appeared first on Abhimanyu Bhargava.

Not everyone is a Math nerd like me, so I am going to make this easy for you! There are several calorie calculators available online, and most of them give you a fairly accurate estimate of your energy requirements.

The purpose of this article is to help you understand the calculations, so you are well informed and able to plan your meals better

I have also created a set of guidelines, so you have a greater understanding of how to decide how much you should eat based on your desired goals.

It is advisable to seek medical or professional assistance if you:

• have a medical condition such as diabetes, PCOD, heart condition etc. that may have specific dietary needs
• are a high-performance athlete
• are looking for a precise body composition

OPTION 1: BASIC CALCULATION

This is the simplest method to calculate your daily energy intake (in kcal).

This method should work for a vast majority of individuals, with a sedentary lifestyle, and is a good way to GET STARTED.

DAILY ENERGY NEEDS BASED ON GOALS

1) FAT LOSS:

• Appropriate daily energy intake: Goal body weight (in kgs) × 25
• E.g. 71 kg goal body weight: 1775 kcal

2) WEIGHT MAINTENANCE:

• Appropriate daily energy intake: Body weight (in kgs) × 30
• E.g. 71 kg individual: 2130 kcal

3) MASS GAIN:

• Appropriate daily energy intake: Body weight (in kgs) × 36
• E.g. 71 kg individual: 2556 kcal

Give yourself a range of ~±5% to allow for some flexibility. In the above example, you can give yourself a range of 1700-1850 kcal for fat loss goals

SUMMARY TABLE

If you wish to go with this method, you may directly skip to GENERAL GUIDELINES FOR CALIBRATION section.

OPTION 2: CALCULATION USING BMR AND ACTIVITY LEVEL

Total Daily Energy Expenditure (TDEE)

Total Daily Energy Expenditure (TDEE) is an estimation of how many calories (kcal) you burn per day when exercise is taken into account. This can also be used as an estimate for the amount of energy (in kcal) one should consume to maintain their current weight. One can modify TDEE based on their fitness goals to calculate their daily energy requirements. I’ll discuss this in detail in this section.

Let’s understand TDEE calculation using an example:

My Example:

• Weight: 71 kg
• Height: 186 cm
• Age: 31 yrs

STEP 1: CALCULATE BMR

Use the below formula to calculate your BMR (Basal Metabolic Rate) using Harris-Benedict equation:

Men:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) + 5

Women:

BMR = (10 × weight in kg) + (6.25 × height in cm) – (5 × age in years) – 161

In My example,

BMR = (10 × 71) + (6.25 × 186) – (5 × 31) + 5 = 1722.5 kcal

What is BMR (Basal Metabolic Rate)?

It is the amount of energy (in kcal) required to keep your body functioning at rest. This can vary from person to person but here we are mathematically deriving an estimated value.

STEP 2: CALCULATE MULTIPICATIVE FACTOR (M)

Calculate a multiplicative factor (M) based on how much you exercise regularly:

• Sedentary (No purposeful exercise) – 1.25 
• Light (<3 hrs. per week) – 1.5
• Moderate (3-6 hrs per week) – 1.7
• Intense (6+ hrs per week) – 2

Here is my average weekly exercise split:

• Strength training – 2 times a week (~45 mins)
• Badminton – 2-3 times a week (~45 mins)
• Mobility training or stretching – 2 times a week (~45 mins)

I fall in the moderate exercise intensity category, so M = 1.7

STEP 3: CALCULATE TOTAL DAILY ENERGY EXPENDITURE (TDEE)

TDEE or the energy required to maintain your current body weight is as below:

BMR x Multiplicative factor (M).

In My example,

TDEE = 1722.5 × 1.7 = ~2928 kcal

I will give this a range of ±5%, to allow for some flexibility.

Let’s keep TDEE range at 2800 – 3050 kcal.

STEP 4: CALCULATE THE ENERGY REQUIREMENT BY GOALS

Determine your daily appropriate energy intake based on your desired goals:

FAT LOSS:

Consider a calories deficit of up to 20%. One can go for more than 20% deficit but that may lead to excessive hunger for some individuals, so it’s best to cap it at 20% initially.

In My example,

I would like a calorie deficit of say 15%

Appropriate daily energy intake = 2928 x (1 – 0.15) = 2488 kcal.

To allow for some flexibility, use a range of 2350 – 2600 kcal.

WEIGHT MAINTENANCE OR STRENGTH GAINS:

For maintenance, use TDEE range as provided in Step 3.

In My example,

This would be 2800 – 3050 kcal

MASS GAIN:

Consider a calorie surplus of up to 15%. One can go beyond 15% but that may be excessive for some individuals and can affect your waistline. So, it’s best to cap it at 15% initially.

In My example,

I would like a calorie surplus of say 10%

Appropriate daily energy intake = 2928 × (1 + 0.1) = 3220 kcal.

To allow for some flexibility, use a range of 3100 – 3400 kcal

SUMMARY TABLE

GENERAL GUIDELINES FOR CALIBRATION

• Weigh yourself daily at the same time, preferably in the morning. If checking your weight gives you anxiety, do it weekly
• Take measurements weekly (Optional)
• Observe trends every four weeks.
• If the trend is not in the expected direction, e.g. downwards for fat loss, modify your daily energy intake by 50-100 kcal and track again for the next four weeks.
• Once you start achieving desired results, maintain your weekly food intake. 
• As a practice, revisit your TDEE every three months and modify your energy intake accordingly.

MACRONUTRIENTS SPLIT – HOW MUCH PROTEIN, FATS AND CARBS SHOULD YOU EAT?

Now that you have calculated your daily energy intake, the next step is to determine how much proteins, fats, and carbohydrates should you eat. 

PROTEINS

If you are an individual with a sedentary lifestyle who wants to maintain weight and eat for general health, you should consume 0.8-1.2 grams (gm) of protein per kilogram (kg) of body weight.

For those who are looking for body composition changes or strength gains, the protein requirements are slightly higher. As a guideline, aim to consume about 2 gm of protein per kg of your body weight.

In My example,

Appropriate daily protein intake = 71 × 2 = ~142 gm

1 gm of proteins = 4 calories (kcal)

Appropriate daily protein intake (in kcal) = 142 × 4 = ~568 kcal

FATS

As a guideline, aim to consume about 30% of your daily energy intake from fat sources.

In My example (for strength gains),

Appropriate daily energy intake = ~2928 kcal

Appropriate daily fats intake (in kcal) = 30% of 2928 kcal = 0.3 × 2928 = ~878 kcal

1 gm of fats = 9 calories (kcal) 

Appropriate daily fats intake = 878 ÷ 9 = ~98 gm

CARBOHYDRATES

Now that we know how much protein and fats one should eat, the remaining energy needs are met by carbohydrate-rich foods

In My example (for strength gains),

Appropriate daily energy intake = ~2928 kcal

Appropriate daily carbs intake (in kcal) = 2928 − 568 − 878 = ~1482 kcal

1 gm of carbs = 4 calories (kcal) 

Appropriate daily fats intake = 1482 ÷ 4 = ~370 gm

SUMMARY TABLE

Macronutrient	General Guideline
Proteins	~2 gm per kg of body weight
Fats	30% of appropriate daily energy intake
Carbohydrates	The remainder of daily energy intake after subtracting proteins and fats

To understand how to put the above steps in practice once you have calculated how much should you eat, I suggest you read this article:
READ THIS

Bottom Line

How much you need to eat daily depends on whether you want to lose, maintain or gain weight, as well as other factors such as current weight, age, height, gender, and activity level.  Losing or gaining weight does not mean you need to make drastic changes to your diet. Few simple lifestyle changes can help you make healthy living sustainable.

There are numerous apps available such as MyFitnessPal or Lose it! to log your food intake and track calories. Counting calories can be incredibly useful, especially for those looking for body composition changes. However, not everyone enjoys counting calories and there is no need to track your intake daily. Try it for a few weeks and get a high-level understanding of your daily energy needs.

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How much should you eat? Calculate your macro portions appeared first on Abhimanyu Bhargava.

BINGE EATING IS A COMMON STRUGGLE

First of all, let’s acknowledge that binge eating is widespread and can affect individuals of all ages, genders, cultural backgrounds and income levels. It is not restricted to those who are overweight or inactive. One can be involved in physical activities and have a healthy outlook towards life but still struggle with episodes of binge eating. Just because you eat uncontrollably sometimes doesn’t necessarily mean you have a disorder and it is something to be worried about. I have myself experienced episodes of binge eating several times and all it required was identifying patterns that trigger it. 

However, if you have been struggling with binge eating for a long time and are anxious, distressed or worried to an extent that it has started affecting your well-being, you may be suffering from Binge-eating disorder. In that case, it’s best to seek medical help or consult a specialist such as a nutritionist, counsellor or psychotherapist. 

IDENTIFY BINGE EATING PATTERNS

This is easier said than done. But if done precisely, one can eliminate future binge eating episodes. The best way to identify patterns is by keeping a food journal. A lot of people detest the thought of keeping a food journal and its understandable. Even I wouldn’t enjoy the idea of jotting down every single thing I eat along with minute details such as where I ate, meal timings and if I had any negative feelings after I ate a specific food.

However, this is temporary and only a matter of a few weeks. Once you have identified the patterns, you no longer need a food journal.

Some common binge eating patterns that I have encountered working with numerous clients includes:

• Excessive hunger and uncontrollable eating after office
• Overeating and ordering food past midnight, even after eating dinner
• Excessive eating when exposed to certain foods such as chips, bhujia, chocolates, cookies etc.
• Binge eating during or after consuming alcohol
• Emotional eating when stressed, worried or bored

If you can relate to the above patterns, keep reading further as I lay down some options to avoid binge eating during such scenarios.

#1 KEEP A NUTRITIOUS SNACK or MEAL OPTION HANDY

Binge eating episodes after work or midnight are often because of one simple reason – you are HUNGRY! Consider this scenario – you ate your last meal at 1 PM and you’ve been working non-stop since then, jumping from one meeting to another. By the time you finish, it’s already 6 PM. It is natural to feel famished after 5 hours especially when you haven’t had anything other than occasional munchies or some coffee. For the night owls, it’s a similar situation when it comes to midnight cravings. Dinner at 8 PM means you need something solid by 1 AM to satiate your hunger again.

So, what do we usually do?

We reach out for the easiest option – a sugary/ salty high-calorie snack that is readily available. And if we are not satiated with what’s at home, we reach our phone to place an order.

The good news is – if you know it, you can hack it! Find a nutritious alternative before you become ravenous and end up making choices that you regret later.

Here are some nutritious options I recommend my clients:

DRY FRUITS

Dry fruits are my go-to choice when it comes to snacking. My favourite dry fruits include almonds, walnuts, pistachios, cashew nuts and figs (Anjeer). These are full of proteins, vitamins, minerals, fibre and unsaturated fats. However, they are high-calorie foods, so one should be mindful about consuming in moderation. I’d say a handful of serving at a time is good enough. In a day, I usually eat no more than:

• 6-8 almonds/ walnuts
• 4-6 pistachios/ cashew nuts
• 1-2 figs 

RAW FRUITS

A great option to satisfy your sweet cravings – delicious and nutritious. My favourite fruits for snacking are apples, banana and oranges. It’s best to eat whatever is available locally. I sometimes freeze raw fruits, add sliced pieces to greek yogurt (unflavoured) along with some protein powder to make a refreshing dessert (like a custard).

If you are happy to put in a wee bit effort, you can even prepare a healthy fruit ice cream using a high-powered blender. The ingredients are quite simple. No sugar, no milk, no preservatives – All you need is 2-3 frozen fruits of your choice. Slice up the frozen fruits and add it to a high-powered blender until it becomes creamy and smooth. Then, you freeze the ice cream until it’s solid. 

Below is a list of fruits I consider to be most satiating:

• Bananas – 1 medium banana is ~105 calories
• Mango – 1 mango (~330 gms) is ~200 calories
• Apples – 1 medium apple is ~95 calories
• Papaya – 1 medium papaya is ~ 120 calories
• Guava – 1 guava is ~40 calories
• Watermelon – 100 gms watermelon is ~30 calories
• Oranges – 1 medium orange is ~62 calories
• Strawberries – 100 gms strawberries is ~33 calories

PEANUTS

Raw peanuts make a perfect choice for a satiating snack. They are an excellent source of plant-based protein, unsaturated fats, fibre, and many vitamins and minerals. A handful of peanuts is good enough as 100 gm of unsalted peanuts have ~550 calories. 20-30 gm peanuts make a great evening snack or even when you feel hungry at night. You can also opt for salted variations as long as you eat in moderation. Store them in a small container so you can’t go overboard.

DRY ROASTED CHANA

This is an excellent alternative in case you do not enjoy peanuts or looking for a change. Dry roasted chana makes for a healthy snack and is full of nutty flavour. 100 gm has ~500 calories, so follow the same practice as that of peanuts. You may want to store them in small containers or storage bags, to carry with you when not at home.

CARROTS

Carrots are one of my favourite munchies for any time of day. A medium-sized carrot is ~30 calories, so feel free to consume 2-3 carrots at a time. Raw carrots are delightfully crunchy, filling, tastes amazing and requires no prep work other than washing. It’s a great snack when you are bored and are looking for some crunchy, satisfying food.

HARD-BOILED EGGS

Another easy to prepare option for those who like eggs. High in protein and good cholesterol. You can eat 2-3 eggs as a snack between meals, so you don’t feel ravenous at any point. Add some salt and pepper to satisfy your salt cravings.

WHOLE GRAIN OATS

If you are looking for something quick that feels like a meal, whole grain oats are a great option. It’s easy, quick to prepare, delicious and quite filling! You can add some cut fruits or dry fruits and sprinkle chia seeds to enhance the flavour, and make it more nutrition dense.

In summary, keep a nutritious snack or easy-to-prepare meal available to you all the time. Try not to wait until you are famished, eat every 3-4 hours. It’s your extreme hunger that may be resulting in a binge eating episode. And if you are trying something unique such as intermittent fasting or religious rituals, consciously plan your meals to replenish your body and mind.

#2 CHECK YOUR WATER INTAKE and HYDRATE

The same part of our brain is responsible for interpreting both hunger and thirst signals which can often result in mixed messages.

So, when you have mild dehydration, your brain sometimes confuses that with hunger.

Dehydration also zaps your energy, so you get this sudden urge to eat truckloads of food. The solution to this is quite simple – drink water throughout the day! As a thumb rule:

• Drink about 1 litre of water within an hour of waking up 
• Try to drink a glassful (300 ml) every 1-2 hr.
• Put an alarm if you tend to forget drinking water. I know it sounds stupid, but it works! 
• If you are feeling hungry, drink some water and then think about reaching out for a snack.  
• Lastly, if you’ve been out drinking with friends, consciously try to drink a glass of water every hour. I know this is hard, but this one small change might also prevent that hangover in the morning.

#3 SAY NO TO CRASH DIETS

This may sound counterintuitive to those looking for quick fat loss. However, my recommendation is to stay away from crash diets – social distance away! Master cleanse, juice cleanse diet, the soup diet, 7-day detox – if these names do not ring a bell, you are already doing well. Overly restrictive diets may work for a few in the short term. However, they are unhealthy and unsustainable.

As an example, a juice cleanse diet involves consuming fruits and vegetable juices only for a period of 3 to 10 days. While there are some benefits of fruit and vegetable juices, the diet eliminates proteins and fats.

Not only is it unhealthy, but protein and fats play a key role in signalling the brain to produce hormones that control hunger. Overly restrictive eating methods can lead to episodes of binge eating, either during or at the end of your diet plan.

Instead of focusing on cutting down entire food groups (e.g. protein or fats) or significantly reducing your calorie intake in hopes for quick fat loss, focus on making sustainable changes to your lifestyle. 

#4 BREAK THE BINGE EATING ASSOCIATIONS

I binge eat while watching Netflix

I can’t resist when I see a bag of my favourite chips

A box of chocolates is my biggest weakness

I binge eat when I am bored

I overeat when stressed at work

I eat when I am upset

Sounds familiar?

We all have unusual associations with episodes of binge eating. And they all are typically related to one simple reason – we eat sugary/ salty palatable foods because they activate the dopamine reward system and gives us instant gratification. The good news is that there are other ways to activate the trigger of this feel-good neurotransmitter (i.e. dopamine). One of them is “registering a small win”. If you can consciously register “avoiding a binge episode” as a task in your mind, then achieving that can prevent you from binge eating. Here is how it works:

• Write down all the unusual associations you have with binge eating episodes. Use a pen (don’t type) as that will help you remember them sub-consciously.
• Next time when you get the urge to open a bag of chips or a fresh pack of chocolates, consciously procrastinate for 5-10 mins and delay your urge
• Pat yourself for being in control and experience the dopamine release. #letsgetshredded

This can be hard in the beginning, but if you sincerely try this at least seven times, I am sure you will start enjoying it!

You can also find other alternatives for times when you feel the urge to eat uncontrollably, and break your associations. Here are some options that have worked for me:

• Keep binge eating trigger foods (such as chocolate, bhujia, chips etc.) out of sight and hard to reach; serve yourself a small portion size so there is no option to overeat
• Go for a walk to break the cycle of boredom or monotony
• Take a nap when upset or disappointed
• Listen to peppy music when feeling stressed out

#5 DITCH THE ALL OR NOTHING ATTITUDE

A lot of people develop this mindset of separating foods into “good foods” and “bad foods”. What it does is that it creates an inherent feeling of guilt because “bad foods” are considered forbidden. Let’s consider an example:

Tanya has a rule – she doesn’t usually eat ice cream because, in her opinion, it is “bad food”. She hosts a dinner at her place over the weekend, and someone brings ice cream tubs for the group. She usually does not allow herself to eat ice creams but decides to make an exception this time. After one scoop, she feels tempted to have another one. Soon she gets upset for breaking her rule and says – “Screw this! I blew it anyway! Let’s finish all of it. I’ll start over next week.”. Next day she feels worse about breaking her rule and binge eats a big bag of chips – another “bad food”.

Sounds familiar?

I don’t think it is wise to label foods as “good” or “bad”. Anything in excess can get counterproductive for you. Excessively restricting yourself can lead to binge eating.

Instead, develop a habit of regular moderate indulgence. That will allow you to enjoy your favourite foods in moderation and avoid binge eating out of guilt. Read this article to know more about regular moderate indulgence

Bottom Line

Binge eating is a common struggle and while some people struggle with it due to emotional reasons, a lot of times we binge eat just because we are hungry. Usually, there are patterns linked with binge eating episodes and consciously working towards identifying them can help you devise strategies to avoid them in future.

If you have been suffering from binge eating for a long time, know that there are specialists who can help you overcome this. Consult them and take charge of your health.

Remember, it is perfectly normal to binge eat sometimes! Everyone does it from time to time. I do it too! You cannot screw up by binge eating occasionally. The only way to screw up is to GIVE UP. Get back on track right away. You’ve got this!

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other Option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset, what motivates us and how to form good habits, and break bad ones. 

Drive: The Surprising Truth About What Motivates Us

Atomic Habits

Old Path White Clouds: Walking in the Footsteps of the Buddha

Mindset

7 Habits of highly effective people

30 Days

The post How to avoid Binge Eating? appeared first on Abhimanyu Bhargava.

Over the years, I have experimented with different things to sustainably lose body fat and maintain long term health. Some worked out in the short term but weren’t sustainable. Others seemed easy but not healthy in the long run. Eventually, I realized that it all boils down to making simple non-negotiable rules that you can live by and lead a healthy lifestyle by design. When I say non-negotiable, it doesn’t mean they are etched in stone, you follow them until they become a habit, and then YOU ARE IN CONTROL!

Being in a calorie deficit is the key to fat loss, and one can achieve that by simply making sustainable changes to their lifestyle. Here are six lifestyle changes to help you lose fat and improve long-term health. Following even a few of them can make a world of difference to your health and wellbeing. They surely have helped me and my numerous coaching clients.

#1 DITCH THE CARBONATED SOFT DRINKS

As per WHO recommendation, a healthy adult should consume no more than 12 teaspoons (or 50 grams) of ‘free’ sugar per day to prevent unhealthy weight gain and dental caries.

What is ‘free’ sugar?

For simplicity, let’s say anything that contains sugar but isn’t in its natural form. This includes processed sugar, syrups, sugars that are naturally present in honey, fruit juices, fruit juice concentrates, and even residual fruit sugar in alcoholic beverages. It doesn’t refer to the sugars found in fresh fruits and vegetables or those naturally present in milk.

A lot of people relish carbonated soft drinks, but that comes at a cost. They are loaded with ‘free’ sugar and contain almost no essential nutrients – no vitamins, no minerals, and no fiber.

For example, a can of 330 ml soft drink contains about 40 gm of sugar. That’s 80% of your daily intake limit. Drink one of these and you aren’t supposed to consume any more processed food throughout the day. While added sugar in limited quantity is not necessarily “bad” for health, I would certainly diversify my sugar intake. And if fat loss is your goal, reducing free sugar intake would make calorie deficit much easier for you. 

Some may question if “sugar-free” alternatives are slightly better, but they contain aspartame and phosphoric acid which may have adverse health effects (especially gut health). The research on the ill effects of aspartame is controversial, so one cannot be certain. But given these drinks do not provide any essential nutrients, I would not consider it worth the risk.

Even if we ignore the sugar content, most of these drinks are highly acidic. Drinking them regularly can adversely impact oral health and make your teeth vulnerable to decay. Given the addictive nature of such drinks, it’s best to simply get rid of them. If you really want a soft beverage, try coconut water or homemade lemonade!  

#2 AUTOMATE YOUR BREAKFAST

Some believe that breakfast is the most important meal of the day, others argue if intermittent fasting is a better option. I would consider breakfast as an opportunity to load yourself with essential nutrients. This will allow you to be a bit more relaxed about nutrition for the rest of the day. We all get busy at work, so here is one less thing to worry about.  

Most people (including me) have two common concerns when it comes to breakfast:

• Not enough time to prepare in the morning
• Not sure what to eat for breakfast

I devised a simple strategy to overcome this – BREAKFAST SMOOTHIE. Every night, put all the smoothie ingredients in your mixer grinder and leave it in the fridge. The next morning all you have to do is add some milk or coconut water and blend it – Voila! The breakfast is ready!

The idea of automating the breakfast is about taking one less decision for the day and going into autopilot mode so it does not feel like another task.

A breakfast smoothie seems perfect, and you can be as creative as you like with the ingredients. Given below are the major components of my smoothie:

• Greens – They provide essential nutrients (vitamins & minerals) and fibres
• Fruits – They provide flavour to the smoothie and provide good quality carbs and antioxidants
• Seeds – You can add a wide variety of edible seeds. My personal favourites are chia seeds, flax seeds, and linseeds. These are high in unsaturated fats (the good fats) and fibre, and also provide essential minerals such as magnesium, phosphorus, etc. 
• Milk/ coconut water – If you are lactose intolerant or vegan, you can use coconut water or soy/ almond milk. You can also use plain water if you don’t have anything available
• Protein supplement – I usually add one scoop of plant-based protein supplement to my smoothie
• Avocado (optional) – Based on availability, they give a thick texture to the smoothie and have polyunsaturated and omega 3 fats which are good for your brain

Check out this plant-based smoothie recipe. Screenshot the list of ingredients at the end of this video and add it to your grocery list.

#3 REPLACE DEDICATED CHEAT DAYS WITH REGULAR MODERATE INDULGENCE

Most people, in their fat loss journey, have a habit of demarcating dedicated cheat days for the week. A couple I know used to cook at home during weekdays and consider weekends as dedicated cheat days. Throughout the week, they used to work diligently in the gym (and kitchen), only to throw away their fat loss progress during the weekends. Every weekend used to be like a reset button and they used to wonder why they aren’t losing fat or even worse – Gaining!

Confused how this equates to throwing away your progress? The way the human brain is wired, in most cases, freedom to overindulge means – binging. Let’s say your daily calorie requirement for maintenance is 2000 calories. So, a calorie cycling plan with cheat days (as given below) should work perfectly fine, ONLY if you stick to it!

However, most people underestimate how much they can eat in a day, especially when it’s a free pass to eat as much as you like. In reality, the plan would look something like this and that translates to 2315 calories/ day. A whopping 315 calories (15%) more than your goal. 

And it gets worse if suddenly you realize there is a birthday party or a work event in the middle of the week. If you are used to making your cheat day plans with your spouse or friends, its hard to not live up to them. Most people don’t have the self-discipline to follow it consistently.

The solution is simple – build a habit of moderate indulgence from time to time. Now this sounds simple but it requires consistent practice. And if you practice this long enough to convert this into a habit, you will no longer feel the need to consciously monitor your calorie intake.

One can deal with it by establishing a few ground rules:

PRACTICE HEALTHY INDULGENCE

Healthy indulgence sounds like an oxymoron, but it is truly enjoyable, meaningful, and fulfilling. If you are going out with your kids to enjoy a meal at your local burger joint, that’s a healthy indulgence. It is satisfying, delightful, and a great way to spend time with family. On the contrary, sitting in front of your laptop and devouring a whole packet of chips and gummy berry candies can be deemed as an unhealthy indulgence. Because not only is it unhealthy, it most likely will leave you feeling empty and guilty of unnecessary binging.

CAP THE MAXIMUM NUMBER OF DAYS PER MONTH FOR INDULGENCE

The advantage is that it provides you with the flexibility to decide when you want to overindulge based on your situation and mood. E.g. if there is a birthday at work, you don’t need to feel guilty devouring that whole piece of cake. Enjoy it and strike one day off your list. Or if your friend brings some homemade cookies that look delicious, you don’t have to control that urge and take one small bite. Take the whole cookie, or maybe two… guilty free!

IF YOU CHOOSE TO OVERINDULGE, DO IT ONLY ONCE A DAY

This especially helps those who eat out often with friends during weekends. It’s hard to resist the urge when your friends are relishing their burgers and french fries while you are there contemplating a much healthier option. The good news is that overindulging in one meal is always better than two!

#4 KEEP THE FOODS THAT TRIGGER BINGE EATING OUT OF SIGHT AND HARD TO REACH

Binge eating is quite common and one of the biggest barriers to fat loss among adults. While it’s important to identify patterns of binge eating, and I have discussed that at length in another article, the first step is to identify foods that you find addictive and trigger binge eating. These are the foods that you should ideally consume a handful or even less, but end up finishing the whole pack. Chips, cookies, chocolates, ice cream, biscuits, bhujia are some common examples.

While it’s impossible to suddenly eliminate them from your diet, keeping them out of sight and hard to reach will surely reduce your frequency. If you can’t see it, you probably won’t crave it! And if you do crave it, it should require significant effort to get it so that your procrastinating mind eventually gets used to living without it. Even better, keep healthier options such as fruits, nuts, or roasted chickpeas (chana) closer to you so you reach out for them instead.  

Imagine you are watching your favourite TV series and you suddenly feel the urge to eat your favourite chocolate cookies. But hang on! Those cookies are wrapped up in a box placed in the top compartment of your kitchen. To get them, you have to get up from your couch, bring a chair to the kitchen, climb up, and take out the box. And once you have the box in your hand, you need to unwrap it to take out the cookies. So much work for a cookie? You might as well do it some other time! Unless you are Kung Fu Panda, but he also does it in style with a full split

I am not saying this will work every single time. But you are more likely to reduce your frequency of binge using this technique.

And if there is something you absolutely cannot resist, don’t keep it at home. If it is not available, you don’t have an option.  A few years back, I did exactly this to overcome my habit of devouring milk chocolates. I replaced my urge for eating something sweet with fruits which is a much better alternative – packed with nutrients and fibre. And as far as chocolates are concerned, I eventually moved onto consuming dark chocolates, a healthier alternative. But only after I was confident that I can resist my urge to binge chocolates.

#5 PRACTICE CONSCIOUS PROCRASTINATION WHILE ORDERING IN

We all have been in that place where we feel that urge to order in food at odd hours, not because we are actually hungry but we have nothing better to do! And sometimes it happens because we are just too lazy to put in the effort to reheat the meal stored in the refrigerator.

The best way to deal with this is to proactively take advantage of the instant gratification monkey in your head and delay the process of ordering in.

Do anything to distract yourself and delay the process for another 10-15 mins. More often than not you will either end up eating what is already available at home or get busy doing something else so you don’t have to indulge in compulsive eating.

#6 PREPARE AT LEAST ONE MEAL AT HOME 

This is the simplest but seemingly the hardest one to implement, especially if you are used to eating out all the time. There was a time when I used to eat out throughout the week and “try” to prepare a meal or two during the weekends. While you can always find healthier options while eating out, nothing compares to a hearty meal cooked at home. Most importantly, you are completely aware and in control of what goes into your belly.

So, I’ve made yet another simple rule – Prepare at least one meal at home every day

Now, this was a bit stressful initially because I had lost the flair of preparing meals at home and cooking just for yourself isn’t the most fun thing to do.

Being an Indian, salads for a meal is not something that seems natural to us, so that was not an option. As a result, I used to spend almost two hours every day from preparing ingredients to cooking and cleaning up after dinner. While the meals were wholesome, the time spent was just not worth it.

If you have read this far, you probably know by now that instead of making choices every day, I prefer making rules that subconsciously drives the behaviour of clean eating. So, with that in mind I have two rules to solve this dilemma:

• Prepare meals in large quantities enough to last at least three days
• Find something that is easy to cook and is nutrient-dense at the same time

The first one was pretty simple, you just need to stock more grocery, and keep bigger sized cookware and utensils. For the second rule, I tried different things and finally settled for Indian style vegetable pulao with brown rice. Why vegetable pulao? Because it is nutritious, tastes great, requires minimal effort for preparation and one can try different vegetable combinations to enhance its flavour.

Here is the recipe for you to try out:

HEALTHY VEGETABLE PULAO RECIPE

Prep time – 10 mins

Cook time – 20 mins

Total time – 30 mins

Serves – 4-5 servings

Suitable for vegetarians and vegans

Ingredients:

• 1 cup basmati brown rice
• 2.5 cups of water
• 200 gms beans
• 1 small-sized broccoli
• 100 gms peas
• 2 medium-sized potatoes (Optional)
• 3 medium-sized carrots
• 3 tsp turmeric
• ½ tsp red chilly powder
• 1 tsp ground cinnamon
• 5 tsp cumin powder
• 8 tsp garam masala
• 1 tsp ground cloves
• 2-3 bay leaves (broken into medium-sized pieces)
• Salt to taste

Method:

• Add basmati brown rice in a bowl and wash it a few times until the water runs clear
• Put the rice in a saucepan (with a transparent lid) which would be used for cooking
• Add the required quantity of water and soak it for about 15 mins.
• While the rice soaks, rinse carrots, beans, peans, potatoes, and broccoli
• Peel the carrot and potatoes; Chop all the veggies into bite-sized pieces
• Add all the veggies to the rice in the saucepan
• Add all the required spices and salt
• Cover the saucepan with the lid and cook it on medium heat until all the water gets absorbed. This is typically 20-25 mins
• Switch off the stove. Let it cool down a bit and then it is ready to serve

The pulao will be a bit dry so it’s best to add some cucumber raita. Sometimes, I used to add toor dal and mango pickle. You can dry different options based on your taste.

Storage:

The pulao can be easily stored for 3-4 days in the refrigerator.

HEALTHY LIVING IS ALL ABOUT BUILDING HEALTHY HABITS

When you are on a health & fitness journey, it is important to appreciate the food so you can enjoy your transformation. Taking a balanced approach and gradually building healthy habits is the most sustainable way to lose fat and stay healthy in the long run. That includes identifying behavioural patterns that throw you off track and work towards making small changes, to build long term habits.

So go ahead, make some changes to your lifestyle and reap long term benefits. Try the above tips for at least 3 months, turn them into a habit and notice your life change. 

Thanks for reading this article. If you have any questions, feel free to message me on Instagram. Get regular blog updates and stay up to date on upcoming coaching resources. Subscribe here

Looking to integrate exercise and healthy eating habits into your lifestyle? Check out 1:1 online coaching and book your discovery call NOW

Follow me on Instagram, LinkedIn and Facebook

My recommendations for protein supplements: 

Whey Protein – Option 1

Whey Protein – Option 2

Vegan Protein – Option 1

Vegan protein – Option 2

Protein for Women

Other option – Sattu

Other supplements I recommend (Confirm with your doctor before consuming):

Fish oil

Magnesium

Multivitamins

Multivitamins for women

Vitamin D3

Iron

Read these amazing books to learn about mindset and how to form good habits, and break bad ones. 

Atomic Habits

Mindset

7 Habits of highly effective people

30 Days

The post 6 lifestyle changes to sustainably lose fat and improve long term health appeared first on Abhimanyu Bhargava.