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.

So, what is holding you back?

Let me tell you a short story!

Throughout graduation, I was obsessed with working in a ‘core’ industry so I could put my engineering skills to use. So much so that I did not even sit for any of the non-core IT or management companies during my campus placement. I finally got a job in one of the largest construction firms. It was like a dream come true!

My first assignment was at an electrical substation as a site engineer. I hated that job from Day 1. It’s not that the work was too taxing, all jobs are hard. I was not fond of the nature of work nor the work culture. It took me three months to take a stand and finally quit the job. A job that I disliked. I somehow convinced myself to pursue higher education instead.

What was holding me back all this while? Why did I take three months to take action when I knew the outcome from Day 1?

The truth is, I was afraid of the consequences.

I was worried about what my teachers, friends or dad’s friends would think about me. The thought of convincing my parents to support me with this decision crippled me. I was afraid of losing. A few months later I changed my mind again to take up a job at a data analytics firm, an industry unheard of at the time. It changed the course of my career and was arguably one of the best decisions of my life.

Your FEAR of FAILURE is holding you back

The fear of failure has been ingrained in our subconscious mind as we grow up into adults. Failure is always demonised as a bad thing. Failing in exams is a sin. Losing in sports is considered a defeat. Quitting means you are giving up.

Once you get past the point where you no longer fear FAILURE, the world changes for you completely.

Whether it is your job or a lifestyle you want to change or even certain life goals that you always aspired for. The fear of failure is holding you back in every aspect of your life. So many people want to travel the world but cannot do so because they are waiting for the perfect companion. Why can’t you travel solo? Because you are afraid that you may fail to enjoy or manage the experience.

Next time when you feel that something is holding you back? Ask yourself one simple question – What would I do if I knew I would not fail? The answer to that will give you the courage to follow your heart. Do not let the fear of failure hold you back from fulfilling your potential. 

HOW TO OVERCOME FEAR OF FAILURE?

Overcoming the fear of failure is a mindset shift that involves improving self-awareness and putting in conscious efforts to develop your mental toughness. Here are four ways you can make that shift possible:

#1 STOP LISTENING TO EVERYONE’S OPINION ON YOU

The biggest reason you fear failure is because you give too much credit to other people’s opinion on you. People say they are worried about losing money, wasting “precious” time or getting hurt, but the reality is that they are scared of other people’s judgement.

You worry too much about what your parents, neighbours or distant friends would think about your non-success.

Instead, have empathy for their opinions and seek feedback from those who have complete context on what you are doing. You can always choose whom to listen to. So, listen to only those whom you’d reach out to for advice, everyone else is just noise. 

#2 SURROUND YOURSELF WITH OPTIMISM 

We often underestimate the impact our environment has on our confidence and self-esteem. Who you hang out with can change the course of your life but most people do not take it seriously enough. If you are unable to find optimism closeby, make use of the internet and consume content from people who inspire you. 

You will always feel like a loser and fear failure if the people you hang out with, constantly discourage you.

If your friends keep telling you that you can’t lose weight or quit binge drinking, it’s probably because they can’t do it themselves. Don’t ever let anyone’s opinion hold you back. This popular quote from the movie The Pursuit of Happyness summarises it really well.

Cutting out negative people from your life is as important as surrounding yourself with optimistic people. 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. If your old friend is letting you down, talk to him for 2 hours a week instead of 10. If you can’t get rid of someone, spend less time with them. And spend more time with people who uplift you. 

#3 EMBRACE FAILURE AND FAIL OFTEN

There is immense power in losing while trying to exceed your capabilities. A friend of mine, who is good at sales once told me his secret. He doesn’t fear rejection, which is a form of failure. With each rejection, he learns something new about himself and how to interact with his potential customers. The more prospects he approaches, the better his chances of conversion. It’s that simple!

Here is a popular quote from the movie Fight Club that you may be able to relate to. You don’t have to get to the extreme of losing everything! But once you you have tasted failure, you will no longer fear it. It may encourage you to take calculated risks and experiment more often.

The serial entrepreneur and bestselling author Gary Vaynerchuk recommends failing on purpose, so you get comfortable dealing with the consequences and don’t fear failure anymore. Failing often can be a strength as long as you don’t repeat the same mistakes again and again. Remember, failing is not a bad thing, it is part of the process.

#4 REDEFINE YOUR MEASURE OF SUCCESS

What success means to you will determine your definition of failure. Often our measure of success is based on the standards that our society has put in place. From a fitness perspective, if “winning” means weighing lesser or having visible 6 pack abs to impress others, as opposed to feeling confident in your body and having a healthier relationship with food, then you are doomed to feel like a loser.

As a business owner or employee, if your definition of success is making more money than your best friend or neighbours, as opposed to the impact you create or the joy you get from putting in the work, then it’s hard to win all the time.

We all grew up thinking that our possessions, money and numbers are the real measures of success, only to realise it was all an illusion of prosperity.

Once you redefine your measure of success and decide the rules of the game, you can rig it in your favour every time. Once you know you cannot lose, the fear of failure cannot cripple you. It is all a game of mental strength.

Bottom Line

Your fear of failure may be holding you back from moving towards your goals and aspirations. Stop listening to everyone’s opinion and seek feedback from those who have complete context on what you are doing. Surround yourself with optimistic people and reduce your interactions with the ones who let you down. 

Take calculated risks and embrace failure. Remember, failing is not a bad thing, it is part of the process. Redefine your measure of success, so you know you cannot lose. Whenever you feel that something is holding you back, ask yourself one simple question – What would I do if I knew I would not fail?

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. 

Crush It! Why Now is the Time to Cash in on Your Passion

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 What is holding you back? The one thing that can transform your life 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.

While supporting my friend was my primary motivation to do this, few other reasons made me curious:

• I was always intrigued by the idea of Ramadan fasting. Water fasting seemed feasible, but not allowing any fluids to enter your body is next level.
• I had read about the benefits of fasting in terms of triggering autophagy, our body’s natural mechanism of cleaning out damaged cells to regenerate newer, healthier cells. I wanted to experience this for myself.
• I was excited to realise the benefits of giving up alcohol for a month. Read this article to know more about how I eventually quit binge drinking.
• Most importantly, I LOVE trying new things!

Here are 5 things I’ve learnt as a Non-Muslim fasting during Ramadan:

#1 You can learn to distinguish between cravings and hunger 

I always thought it would be nearly impossible to fast continuously during Ramadan. That I would feel weak, grumpy and so low on energy that I would quit within the first few days. I couldn’t have been more wrong!

The first few days were hard as hell. But persisting through the initial days, made me invincible. All you need is a strong intent.

It made me realise that one can go without food and water for long periods – it’s all in the mind. One doesn’t need to eat all the time to get energy for day-to-day activities. Nor is food the only option to get comfort when stressed. I realised what we often experience are cravings, not hunger. When you get cravings, the mind thinks: I’m bored, let’s eat! When you are truly hungry, the mind thinks: my body needs nourishment!

There is always a choice! Whether to give in to your cravings or take control of them. 

It’s all about what story we tell ourselves. I was aware that food and drinks were not the options to lean towards during the day. So, I had no choice but to focus my attention on something else. People across different cultures fast as part of their religious practices. But when it comes to their health and wellbeing, controlling the urge to eat that extra dessert seems like a crazy idea. Fasting during Ramadan made me internalise that we have full control over our desires. 

#2 You can conserve energy by gaining control over your emotions

It was the winter season in Sydney when I fasted during Ramadan. My flatmate and I were unable to wake up early morning for Sehri (pre-dawn meal). In all honesty, we did try for a few days. But eating a full-fledged meal at that time of the day, seemed unreasonable. I didn’t even feel like eating something as light as fruits. So we ended up with a small eating window between Iftar (after sunset) and sleep time.

We all have a finite amount of energy within us on any given day. That energy can neither be created nor destroyed. It can only be transformed from one form to another. 

I noticed that subconsciously, I had started conserving more energy. It was unplanned, but at some point, I realised that I had complete control over my emotions. Being a management consultant, working with external clients, talking more than usual was common at my workplace. But I would intentionally talk only when necessary, in fewer words possible, to conserve energy. I would not feel agitated, irritated, upset, disappointed or anxious for things I would otherwise. As an example, if I disagreed with someone in a meeting, instead of retaliating with a response to correct them, I would ask them a question that may require them to think differently.

Fast forward to a few years later, I can still appreciate the importance of energy conservation in our daily lives. It has helped me develop patience and the ability to stay calm in difficult situations. Our energy is finite and we can either choose to drain it on trivial things or spend it only on things that matter.

#3 Regularly take a moment to appreciate what you have

This is something most of us tend to overlook but it was a huge realisation for me. We eat our breakfast while rushing to work, finish our lunch in between meetings and devour our dinner in front of the screen. We are in such a constant rush all the time, that we seldom take a moment to appreciate the delicious food we eat and the clean, pure water we drink.

I remember calling my friend (flatmate) every evening, while heading back home, to discuss Iftar and dinner plans. That first sip of cold water going down my throat and the first bite of fresh orange fruit was pure ecstasy. This was the first time in my life that I savoured my meals and felt that deep gratitude for what we have. And I must say, it is an amazing feeling, something that cannot be expressed in words.

#4 You find acceptance easily if you respect your commitments

When I decided to fast during Ramadan, I was unsure how my friends, colleagues and loved ones would respond to this idea. I thought maybe my parents may not approve of this given we are not Muslims. To my surprise, they just joked if I am dating a Muslim woman and wished me luck for the arduous thirty days ahead. Some of my friends laughed at me and thought I would give up in a few days. Others couldn’t believe I would quit alcohol for a month and joked that I would try to cheat. Some colleagues were upset that I won’t be socialising with them on Fridays.

Most of us listen to others and give up too soon only to prove that there was merit in their pessimism

As the days passed by, everyone noticed my seriousness and were in complete awe of my commitment. One week in and every single person I knew was ready to go out of their way to support me. The experience made me realise that we often face resistance when we try to bring about positive changes in our lives. But if we persist through that resistance just long enough and stick to our commitments, we can easily find acceptance. It may take longer sometimes, but it happens eventually. We must trust the process!

#5 Simple lifestyle changes can have a profound impact on your wellbeing

During Ramadan fasting, I noticed visible improvements in my skin appearance, hair texture, nails, and energy levels throughout the day. I even lost 7 kgs weight in that one month, even though I didn’t intend to. More on that in the next section. Some may say it was because of the miracles of fasting. But I believe that it was majorly because of three simple, yet impactful lifestyle changes:

• I was not drinking alcohol and other sugary beverages. 
• We cooked most of our meals at home, ate more fruits and vegetables, and less processed foods 
• I used to sleep for 7-9 hours a day, with consistent bedtimes and wake times even during weekends. So, I had a pretty stable circadian rhythm. 

If you wish to learn more about lifestyle changes, I suggest you read this:

6 Lifestyle Changes for long term health

THINGS I COULD HAVE DONE BETTER

The overall experience of fasting during Ramadan was positive and gave me a new perspective towards many things in life. But it would be fair to say that there were things that I would do differently if I were to do this again.

#1 Track your food intake and prioritise protein

I lost about 7 kgs of weight by the end of the thirty-day fasting period. That’s about 10% of my body weight at the time. While I had no plans of losing weight, eating fewer meals meant that I was eating much less than usual. The intake of high calorie processed foods such as chips, burgers, pizzas, fries etc. had reduced significantly which means the nutritive value of my meals had also improved.

While all those dietary changes were amazing, I did not track my protein intake which led to a significant loss of lean muscle mass along with body fat. Several clinical trials have found that consuming higher amounts of protein helps lose fat while preserving lean muscle mass in both low-calorie and standard-calorie diets. It means that I missed an opportunity to enhance my body composition. Higher muscle mass also means a higher resting metabolic rate, which makes it easier to maintain weight in future. 

Fasting during Ramadan can be a good opportunity for those looking to lose weight while observing their religious traditions. If you are planning to fast or be in a caloric deficit, I suggest you read this article to understand how much you should eat and put that into practice:

CLICK HERE

#2 Ditch the All-or-Nothing mindset

During those days, I had this notion that working out means going hard and sweating it out in the gym. Due to the meal timings, I could not find a suitable time to visit my local gym. I could have at least gone during weekends but the idea of working out twice a week did not appeal to me. It was either going five days a week or not going at all. It made no sense at all, but I convinced myself to not exercise throughout the fasting period.  

As a result, I had a one month break from exercise during peak winters. It took me a long time to get back on track. I also lost a lot of muscle mass due to lower protein intake and lack of strength training. Later that year, I suffered a slipped disc injury owing to lack of daily movement and erratic exercise schedule thereon. 

If I were to do this again, I would include walking and stretching into my daily schedule. Given the sedentary lifestyle, some of these exercises can do wonders to strengthen your core muscles, avoid lower back stiffness and prevent any aches & pains.

CLICK HERE FOR EXERCISES

EXPERIENCE OTHER PEOPLE’S WAY OF LIFE AND EMBRACE NEW LEARNINGS

Seeing the world through someone else’s eyes gives us a whole new perspective and allows us to develop a deeper understanding of cultural differences and empathy towards others. The best part is that in this pursuit of embracing something new and learning from those experiences, we end up discovering more about ourselves.

Fasting during Ramadan helped me build a deeper bond with my friend and allowed me to exceed my expectations from self. It helped me develop better awareness about my body and mind, which changed my life in more ways than one. The learnings from those days along with various other experiences thereon enhanced my personality. Something I will carry with me for the rest of my life!

If you wish to read more about how to stay healthy during the festive season, 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 Lessons from Fasting during Ramadan as a Non-Muslim: A Psychological Perspective appeared first on Abhimanyu Bhargava.

While the reasons for back pain and spinal injuries could be many, it is in our interest to embrace the age-old saying – Prevention is better than cure 

The exercises that I will demonstrate in this article worked wonders for me while recovering from a slipped disc injury. And after coaching numerous clients, I realised these are effective and feasible for the vast majority of individuals leading a busy, sedentary lifestyle. These exercises place a very low load on your spine, so you can do them every single day to stretch and stabilise your spine. The best part is that these exercises require no equipment and can be a great home workout routine. 

If you wish to know more about my recovery journey, check out this podcast:

How I recovered from a Herniated Disc (Slipped Disc) injury?

You can also add these exercises to your warm-up or cool-down routine during cardio workouts, strength training or even while playing sports as they target various muscle groups that promote core strength and stability. 

WHAT IS MEANT BY ‘CORE’?

You must have heard or read terms such as “core strength” or “core stability” in various fitness articles and videos, and will continue to read them in this article. 

So, what is ‘core‘ exactly?

The muscles that surround our spine are considered the ‘core’ of our body. It is composed of the abdominal muscles on your front and sides, the erector muscles of the back and even the larger muscles that span multiple joints (like the lats and psoas muscles). Even glutes (muscles in the buttocks) are also an important part of the ‘core’. The highlighted muscle groups in below images together comprise the ‘core‘ of our body.

Each and every one of these muscles work together to hold your body upright against gravity and perform day-to-day activities such as standing, walking, twisting or lifting objects. When the core fails to meet the stability demands placed on the body during daily activities or while lifting weights, parts of the spine will be overloaded which can increase risk of injuries and cause pain in different parts of the body (including low back). In essence, core strength and stability are essential for a healthy spine and working on it will help avoid back pain.

Now that we have realised the importance of our ‘core’, let’s dive into the fun part. Here are my favourite beginners friendly stretches/ yoga poses to prevent back pain. I still perform them during my rest days or when I feel stiff after sitting for prolonged hours. 

1. GLUTES BRIDGE 

The gluteal muscles (the muscles in your buttocks) are responsible for hip extension, i.e. the action of moving your thigh backwards. Therefore, it provides stability and support to your low back while performing day-to-day activities such as walking, running and jumping. When the gluteal muscles are strong, you have a stable pelvis and the low back doesn’t bear the brunt of your motion.

However, when you sit for prolonged hours, you are no longer depending on your lower body to hold you up. As a result, the muscles of the gluteal region (primarily gluteus medius) tend to weaken and get stiff which may lead to low back pain. Sometimes, this may also cause knee or ankle pain as they try to compensate for pelvic instability. Glutes bridge is an excellent exercise to improve glute activation and strengthen the gluteal muscles. It engages the entire posterior chain which includes glutes, hamstrings, calves, erector spinae (the little muscles surrounding the spine), and the lower and upper back muscles – which will give you a stronger back and potentially prevent back pain.

Steps to perform the Glutes Bridge: 

• Lie on your back, with your knees bent and feet flat on the ground.
• Keep your arms beneath your head or at your side with your palms facing down
• Press your feet into the floor and lift the hips off the ground
• Engage the legs and buttocks to lift the hips higher
• Exhale as you lift your hips toward the ceiling
• As you pause at the top (for about a sec), you should feel the contraction in your glutes and focus on squeezing your glutes
• Make sure you don’t overextend your back to the extent that it starts hurting
• Inhale as you bring your hips back on the floor
• Use a resistance band around your knees to increase the difficulty
• Repeat 10-15 times and perform up to 3 sets

2. COBRA POSE OR BHUJANGASANA

When you spend hours sitting hunched over in front of computers and smartphones, your chest muscles tighten, pulling the shoulders inward (rounded shoulders) and spine forward. The muscles in the upper back lengthen and stretch, while the neck constantly slants forward. This can potentially lead to chronic neck and back pain.

Cobra pose helps you reverse the effects of these muscle imbalances as it opens up your chest, shoulders and neck. It strengthens the spine and back muscles while improving flexibility of the upper and middle back. The pose is relaxing, and it can help reduce fatigue and stress. Regularly performing this pose can help strengthen your spine and avoid back pain due to continuous sitting.

Steps to perform the Cobra Pose or Bhujangasana:

• Lie flat on your stomach and place your palms flat on the floor under your shoulders, with forehead resting on the floor
• Lift your head, chest and abdomen keeping your naval on the floor 
• Lift only up to a height such that you can keep your hips on to the floor
• Keep breathing with awareness as you peel yourself off the floor one vertebra at a time
• Roll your shoulders back to open up your chest
• Extend your neck backwards as per your comfort level and keep your mouth closed
• Try to distribute the backbend evenly throughout the entire spine
• Breathing out, gently bring your abdomen, chest and head back to the floor
• Repeat 10-15 times and perform up to 3 sets

If you are new to Cobra pose, start by keeping your elbows touching the floor as you lift your upper body. Gradually, increase the backward arch as you get comfortable. Watch this video and read the captions for details.

3. CHILD’S POSE OR BALASANA

Our backbone (or spine) is a collection of small bones, called vertebrae, stacked on top of each other. Between adjacent vertebrae, there are jelly-like structures called intervertebral discs. These discs function as a shock absorber and act as a ligament to hold the vertebrae together. The discs get compressed continuously, as we perform our day to day activities such as walking, sitting, running, jumping etc.

Child’s Pose or Balasana is an excellent exercise to decompress and lengthen your spine. It stretches the QL muscle (Quadratus Lumborum) which often gets stiff and strained due to prolonged sitting, leading to back pain. Holding this pose also helps in stretching the muscles around your hips, knee, thighs and ankles. Allowing the forehead to rest on the ground has a calming effect on the brain and, can help alleviate stress and anxiety as we breathe through this pose. Perform child’s pose every morning to stretch your spine and avoid back pain.

Steps to perform Child’s Pose or Balasana:

• Start on all fours, then lower the hips to the heels and forehead to the floor
• Keep the knees together or if more comfortable, spread the knees slightly apart
• Extend arms overhead with palms on the floor
• Extend your arms further using your palms and fingers to feel a stretch in your lats and upper back while actively pressing the belly against the thigh to feel the stretch in your low back
• Keep your neck relaxed in the neutral position allowing the forehead to rest on the ground
• Breathe and hold this position for about 10-15 secs
• Come back on all fours slowly and repeat
• Repeat three times and perform up to 3 sets

Avoid this pose if you have spine or knee injuries and consult a doctor or physiotherapist before trying this exercise again. 

4. SINGLE LEG RAISES

Sitting for long hours throughout the day can lead to tight hamstrings and hip flexors. Hip flexor muscles, the muscles at the top of your thigh, may weaken over time due to prolonged sitting as they are always in the shortened position. It is essential to stretch and strengthen these muscles to prevent imbalances and avoid back pain.

Single leg raises is one of my favourite exercises that I recommend every beginner. It strengthens hip flexors and quads (muscles in your thighs right above knees) while improving hamstring mobility. When performed correctly, this exercise strengthens and stabilises core muscles which can help alleviate low back pain. A strong core and hip flexors can improve your performance while running, cycling, squatting and numerous other activities. So, regardless of your activity of choice, this exercise can be an excellent addition to your warm-up routine.

Steps to perform Single Leg Raises:

• Lie down on your back with hands under your head or at your side
• Lock both your knees and ankles
• Keeping one leg in contact with the floor, lift the other leg as high as possible, while maintaining locked knee and ankle
• Keep ankle dorsiflexed, i.e. raising toes upwards towards the ceiling
• Feel the stretch in your hamstrings and calves; Feel your core and quads doing the work
• Ensure knees and ankles are locked at all times and aim to increase the angle between the raised leg and the floor
• Gradually bring the leg to the floor, ensuring slow and controlled movement; No jerks
• Inhale as you lift your leg and exhale while lowering it down. 
• Repeat 10 times and switch to the other leg
• To ensure effectiveness, keep knees and ankles locked at all times

5. BIRD DOG POSE

This is one exercise I recommend to everyone regardless of their current level. Add this to your warm-up routine before strength training, and it will likely improve your spinal stability and ability to brace your core while performing deadlifts and back squats.

Steps to perform Bird Dog Pose:

• Start on all fours placing your knees under your hips and hands under your shoulders
• Raise your left arm and right leg, keeping your torso stable with shoulders and hips parallel to the floor
• Maintain neutral spine with neck, arm and leg in one straight line
• Keep core engaged and glutes activated while holding this position
• Make sure you are not tilting towards one side
• Breathe and hold this position for 10 secs, then lower back down to the starting position.
• Raise your right arm and left leg, holding this position for 10 secs and return to starting position; this completes one repetition
• Repeat fives times and perform up to 3 sets
• Keep the central body stable. Only the limbs should move when you are transitioning from one side to another

6. HIP FLEXOR STRETCH

A sedentary lifestyle with prolonged sitting can lead to tight hip flexors causing low back pain. As the name suggests, this exercise helps stretch the hip flexor muscles (namely Iliacus and Psoas Major) while improving mobility in the low back area, hips and hamstrings. This exercise works your core muscles, as you have to engage your abdominals to hold the partial high plank position. It also helps increase ankle mobility while stretching muscles around the inner thigh.

Steps to perform Hip Flexor Stretch:

• Start on all fours and step forward with your left leg inside of your left hand
• Keeping the right leg extended behind you, push the right knee backwards as far as comfortably possible
• Take support by pressing your palms down, lift your right knee from the floor and straighten your leg such that your hips and heels are in a straight line
• You should feel a stretch in your hip flexors, glutes and low back
• Turn your head towards the direction of your front foot, i.e. left side
• If the range of motion isn’t quite there and you can’t get the foot all the way to the hand, just go to where your body allows
• Hold this position for 10 secs and repeat for the other side.
• Repeat three times on each side and perform up to 3 sets

In the beginning, this position may feel awkward, so progress with this stretch at your own pace. In some cases, you may not be able to press your entire palm on the floor due to mobility restrictions. In that case, take support from just the fingers and aim to press the entire palm on to the floor, eventually.

DAILY ROUTINE TO AVOID BACK PAIN

The above set of six exercises can be incorporated, in your daily routine, as a quick 20 mins workout. Here is the sequence that I recommend performing at least five days a week.

• Glutes Bridge x 10 times
• Cobra Pose x 10 times
• Child’s Pose x 3 times (10 secs holds)
• Single Leg Rasies x 10 each side
• Bird Dog Pose x 5 each side (10 secs holds)
• Hip Flexor Stretch x 3 each side (10 secs holds)

Perform up to THREE sets of above with no rest between exercises and 30-60 secs rest between sets.

Check out below video to watch all six exercises together.

DEEP SQUAT EVERY DAY

Ditch the chair from time to time, and start resting in a deep squat position. Our body is not designed for sitting on a chair. We are supposed to rest in the deep squat position, also called Malasana in Yoga. If you notice the kids in the below photo, they are not exercising! They are relaxed in that position and playing effortlessly. With time, people lose the ability to sit in this position due to prolonged sitting on the chair and, never trying to squat.

Sitting in deep squat allows the force of gravity to act on the body and gives a natural stretch to the tight muscles around your low back, opening up the hips and producing a traction effect that may decompress your spine. Over time, it will have a positive impact on your spine health. Bending your legs fully, stretches the tight muscles in the legs and helps restore ankle mobility. This can also be beneficial for your knees.

Here are some guidelines you can follow while resting in the deep squat position:

• Keep spine relaxed, no need to try and keep erect – It is a RESTING pose
• Ideally, keep feet around shoulder-width apart with toes pointing forward. However, one needs to experiment and adjust so that you are comfortable in that pose
• If unable to balance, elevate your heels by putting something underneath your heels such as a rolled-up towel, yoga block, stack of cardboards, books etc. Alternatively, you can hold onto something sturdy such as bench, bed, desk or pole and then try to get in the deep squat position.
• If you are at home, best to do it barefoot
• How low should you squat? As low as you comfortably can!

Start with sitting in the deep squat position (or Malasana) for 30 secs throughout the day split into three sets of 10 secs each. It may be uncomfortable for some initially, but keep trying, and the body will adapt eventually. Gradually get to a level where you can sit for up to 30 mins throughout the day. Yes, 30 mins! Sit for 5 mins in the morning, then 5 mins at noon and so on! Sit in deep squat position whenever you get bored from sitting on chair or standing. Squat everywhere, every day!

START STRENGTH TRAINING

If I were to recommend one strength exercise for beginners, it would surely be Bear Crawl. It is a simple but brutally effective way to improve strength and work a variety of muscles all over the body, with the upper arms, shoulders and quadriceps bearing the brunt of the action. It is essentially a full-body workout that places a low load on your spine and challenges various muscle groups to keep your body stable as you move. That said, as you get stronger, you must advance to other compound movements such as squats, lunge variations, pushups, pullups, deadlift variations etc. 

When it comes to fitness, there is no finish line! It is a life long journey of learning and exceeding your capabilities. 

Another great thing about bear crawls is that they provide a great mental challenge, as your brain focuses on maintaining proper coordination while moving opposite limbs together. E.g. right hand and left leg. Don’t be surprised if you struggle to do this movement gracefully, at first. It happens with everyone. Prioritise technique over speed, and it will get better with consistent practice. There should not be any joint pains (knee, hips, shoulders etc.) while performing this exercise. Take it slow and be patient. Here is a tutorial to perform bear crawl. 

IMPROVE POSTURE AND INCREASE DAILY MOVEMENT

While regular stretching and strength training will allow you to build the core strength and stability required for a healthy spine, simple changes at your workplace can go a long way in avoiding back pain.

It is essential that you change your position every 30-45 mins – from sitting TO standing, standing TO walking, walking TO resting and resting TO moving

Here are some tips to improve your posture and incorporate more movement while at work and otherwise:

• Use this workplace ergonomics guide to improve your posture while sitting. 
• Take stairs to climb 2-3 floors instead of using an elevator
• Conduct walking meetings at work
• Drink more water, so you have to get up often for restroom breaks
• Keep a glass (instead of a bottle) to drink water. Walk over to fill it up every hour
• Go for leisurely walks while talking on the phone or listening to podcasts
• When working from home, take voice calls while walking whenever possible
• Walk to the grocery store instead of driving
• Change positions often and stretch while watching TV or Netflix

THE MOST IMPORTANT ASPECT

The exercises explained above are highly effective, no doubt. But at the end of the day, there is no magic pill that will solve all your problems. If you want to be strong and avoid back pain for the rest of your life, you have to work at it regularly over a long period. It takes time, and anything that offers quick results, often, does not provide long term sustainable outcomes.

I started doing these exercises in 2017, and I still do them regularly despite reaching an advanced level of fitness. Why? Because I tend to sit for long periods throughout the day. These exercises have excellent carry over to the other day-to-day movements and allow me to stay pain-free.

SEEK PROFESSIONAL HELP

While these exercises are highly effective and have helped me during my injury and beyond, they may not be well suited for those with pre-existing conditions or injuries. If you experience any pain or discomfort while performing these exercises, please consult an appropriate professional. If you are pregnant, please consult your doctor or physio before undertaking any exercise program. You should always feel a slight pull when stretching but not a burning pain or tear like sensation. Stretching should NEVER be painful. 

Wrapping up

A sedentary lifestyle with long periods of continuous sitting can lead to weak core muscles and a stiff low back. Changing your position every 30-45 mins by making simple changes in your lifestyle can go a long way in preventing injuries and back pain. If you are a beginner and have limited time, follow the simple daily exercise routine, detailed in this article, to build core strength and stability that will allow you to stay pain-free for life.

If you wish to listen to my journey recovering from a slipped disc injury, click here

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 Avoid Back Pain: Best exercises to strengthen your back appeared first on Abhimanyu Bhargava.

YOU DID NOT SCREW UP!

All that delicious food and lack of structured exercise can give you an impression that you have derailed your progress and are back to where you started. Let me get that burden off your chest right away – YOU DID NOT SCREW UP!

This time you are NOT starting from scratch, you are starting from experience 

If you do not believe it yet, read the above quote again and say it loud three times!

Remember that you have learnt quite a lot in your fitness journey and all that is still intact. All that you may have lost in the past couple of weeks is your usual routine and sense of moderation, and that’s completely fine. There is a high possibility that you may have still made progress, while on holidays. Here are some signs of progress during the holiday:

• Not gaining more weight during the holiday (especially for those with fat loss goals)
• Not overeating beyond the point of fullness, on most days!
• Consciously making healthier meal choices a few times during the holiday
• Getting in a couple of workout sessions, even if they are low intensity
• Walking more than usual – Remember to track your steps!

If you need more tips on how to stay healthy during the festivals or holidays, READ THIS

Vacations are for enjoyment! Not for meticulously tracking your calories and worrying about gaining a couple of kilos.

Even if you did not do any of the above, it’s no big deal. You deserve that break! Remember, the only way you can mess this up is if you GIVE UP! So, do not give up and get right back on track after the holiday. Hang on! That’s what this article is about right? Now that we have agreed that you did not screw up, let’s get to our main discussion. 

#1 DITCH THE “DETOX” MINDSET

People often restrict or punish themselves, out of guilt, by fasting for a day or two to “make up” for a few days of over-indulgence and lack of exercise. There is no need to starve yourself or excessively restrict calories or get on unsustainable detox diets. Also, do not 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. 

A holiday is like a speed breaker in your fitness journey. All you need to do is slow down for a brief moment and carry on

Remember, consistency is the key! You make progress by being consistent over a long period, NOT by being excessively strict for a short duration. Being overly restrictive is unsustainable. So, ditch the short term mindset of  “detox” and focus on getting back to your usual routine. 

#2 START FROM DAY ONE

The most common mistake we all tend to make is procrastinating the process of getting back on track after the holiday. It makes us stay in the “holiday mode” for much longer and get used to that lifestyle, even after we are back. No wonder we continue to go to bed late, eat out and indulge more than usual and, find it hard to get back to our usual exercise routine.

Contrary to your personal life, notice what you do at your workplace. Do you take a few days off to “recover” from holiday hangover? Hell No! That is going to impact your leave balance or sometimes even daily wages.

So, what do you do?

You go back to work straightway and do whatever it takes to get back to your usual work routine.

You don’t take a few days to return to work and get started, you start from Day One. Why not do the same for everything else? 

I am not saying that one needs to switch back in one-shot. You decide today that I am going to get back on track and BOOM! It’s done. Of course, it doesn’t work that way – it is hard and takes consistent effort. But it is the mindset that we must strive for. The mindset of starting small, but starting right away! 

#3 TACKLE IT ONE AT A TIME

You don’t have to change everything at once. Once you are back, tackle the process of getting back on track with one thing at a time. I believe there are three elements of a healthy lifestyle that get impacted during holidays

• Sleep
• Nutrition
• Exercise

SLEEP

I like to tackle them in the same order starting with sleep, primarily because it is the one thing that has a profound impact on our mood. I love my 7-9 hours of sleep and any deviation from that routine hampers the quality of life.   

As soon as the holiday ends, the first thing I do is catch up on sleep and get back to my usual sleep routine. 

Reset your internal clock as soon as possible. Most of us tend to overlook sleep schedule, but you’ll be surprised how consciously making that one simple adjustment can go a long way in helping you fix your routine.

NUTRITION

As it takes a couple of days to fix your sleep schedule, parallelly start working on getting back on track with your nutrition. I start with breakfast because it’s the low hanging fruit for me. Also, getting the first meal of the day right will likely motivate you to keep going!

Read more about my approach to automating breakfast HERE

When it comes to nutrition, preparation is the key! Decide your meals for the week and start with making a list of grocery items. Once you have everything available in the kitchen, you are more likely to plan your meals. 

EXERCISE

The last thing I work on is getting back to my exercise routine as it requires a lot more effort and commitment. We often beat ourselves down by having unrealistic expectations from ourselves. If you are back from a two week’s holiday, it is unrealistic to expect you will be back to gym performing at full capacity from Day One. 

Imagine getting back to work with a presentation to a key client stakeholder. How would you feel about that?

Not only are you likely to goof up in the meeting, but the stress and anxiety of performing well will most probably spoil the last few days of your holiday.

A better approach would be to spend the first couple of days reading your emails and catching up with colleagues to get up to speed. 

Similarly, when it comes to exercise, ease into your workout routine gradually. Start with about 50-60% of your pre-holiday intensity and slowly work up to full capacity. Give yourself a couple of weeks, or even more, based on how you feel.

The order in which you tackle each of the elements discussed above is not critical – it is an individual’s preference. But it is essential to work on all three of them to revert to your usual routine.

#4 ACKNOWLEDGE THE CRAVINGS

Once you are back from your vacation, it is but natural to experience post-holiday blues and cravings. So, let me tell you the hard truth! It is unlikely that you will feel great about getting back to your usual routine. It is not going to be easy. You will inevitably go through ups and downs; it’s part of the process. However, acknowledging these feelings and working against the opposing internal force will make the process more bearable, and maybe enjoyable, eventually.

So, acknowledge your cravings and make a commitment that you will control that urge to devour chips, french fries, samosas, pizza, and amazing desserts for at least one week. Soon enough, you will realise you have gained back control over them.

Self-discipline is the strongest form of self-love. It is ignoring short term pleasures for long term benefits and rewards.

Here are some ways to exercise self-control and discipline to get past food cravings:

• Keep trigger foods out of sight and hard to reach: Identify foods you crave and keep them away from you. Try not to keep them at home or make them so hard to reach that you don’t make an effort to eat them again and again.
• Establish “bright lines”: “Bright Lines” simply refers to making firm and clear-cut ground rules. E.g. rather than saying “I’m going to eat less ice cream,” say “I will only eat desserts on Friday and Saturday nights and will limit myself to a maximum of 1 serving.” Bright lines such as these makes it significantly easier to hold yourself accountable.
• Practice conscious procrastination: Whenever you feel like eating something that would make you feel guilty, just say “I will have it later”. Give yourself 10-15 mins. Likely, you will not come back to it. And if you do, you already have some “bright lines” established.

#5 PURSUE OTHER HOBBIES AND SET GOALS

Do not sit around and brood over getting back on track. Get out and get busy! Throw some challenges at yourself so you can take your mind off exercise and diet. If you look back at your happy days, you would realise they were the times when you were doing something challenging and enjoyable. Be it work or personal life, everyone loves challenges, and continuously overcoming them to achieve our goals keeps us motivated.

The secret to motivation is stimulating the space between your ears. Getting back on track after the holiday should not be the only thing on your mind!

So, try something challenging and fun. Go for that pottery class or art exhibition you always wanted to attend. Read your favourite books and learn something new. Or simply get back to an old project you had put on hold. Set new goals and milestones, so you have something to look forward to. Trust me! It will be beneficial for your body composition goals too. A healthy mind in a healthy body holds both ways. Your exercise and diet shouldn’t hold you back from taking pleasure in everything the world has to offer.

Bottom Line

Lack of exercise and overindulging on delightful food may make you feel guilty of derailing from the usual routine and screwing up your progress. Know that you have not screwed up at all! You have learnt quite a lot in your fitness journey, and a couple of weeks off will only give you that well-deserved break. Do not give up and get right back on track after the holiday.

Ditch the short term mindset of “detox” and focus on getting your sleep, exercise and nutrition on track one at a time. Do not procrastinate even for a few days. Develop a mindset of starting small, but starting NOW. Know that it will be hard and you will likely experience post-holiday blues, and food cravings. Focus on your long term goals and exercise self-control to get back on track with your usual routine. You can do it!

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 How to get back on track after a holiday? 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.

YOU BURN MORE CALORIES AT REST DURING WINTERS

As the mercury dips below normal body temperature range, your body works harder to stay warm by generating its own heat. As a result, you end up burning slightly more calories at rest. It means that if you do not drastically increase your food intake, you are more likely to lose fat during winters. Being aware of these changes in your body and the environment will help you devise the right strategy to continue achieving your fitness goals. Here are five tips to motivate yourself during winters:

#1 BE FLEXIBLE WITH YOUR EXERCISE SCHEDULE

I can’t wake up early to workout!

Work gets too tiring, so I tend to skip exercise!

I can’t seem to find time for exercise!

Sounds familiar?

We are often rigid with our view on what’s the right time to exercise. And if we are not able to exercise during that allocated time, we skip it altogether. There is no right time! It all depends on your schedule and preference, and it doesn’t have to be constant all year long.

As an early riser, my preference is to exercise in the morning. Being an online health coach, I have a flexible schedule. So in summers, I prefer to exercise around 8 AM after finishing a few client calls. However, during winters, I shift my exercise schedule to around 11 AM so it’s warmer and I get to soak the occasional sunshine. 

One needs to experiment what works best for them and modify their exercise schedule accordingly. The best time to exercise is the time that works best for YOU. 

A few years ago, when I had a regular day job, I used to wake up early to workout during summers. However, waking up early morning is hard during winters, especially when the temperature is in single digits. So, evening after office seems to be a better option for a workout. On occasional work from home days, I used to workout in noon before lunchtime. 

Long story short, be open to change your workout schedule based on your environment and preferences. You don’t have to force yourself to workout at specific times if it is not feasible. Find what works best for you. 

#2 REDUCE FREQUENCY AND INCREASE INTENSITY

Winter is one season when gathering the motivation to workout can be intimidating. Even if you are motivated enough, the warmup takes much longer that can increase the workout duration drastically. For this reason, I prefer strength training only twice a week. The rest of the days, are dedicated to low-intensity activities such as walking, jogging or some light stretching at home.

When it comes to strength training, less frequency and, higher intensity works better as it allows enough time for your body to recover and adapt.

Often we tend to stress about the number of times we workout in a week. Accepting that less is NOT bad will give you the peace of mind to focus on other productive activities such as reading, cooking and other hobbies which are equally essential for your wellbeing. Add low-intensity activities such as walking and light stretching to your routine to keep yourself active and prevent muscle stiffness.

Note: Higher intensity strength training does not refer to HIIT (High-Intensity Interval Training). It means slow, controlled resistance training in which we increase the load progressively to gain strength and stability. Bodyweight training is one form of strength training. 

#3 KEEP YOUR VITAMIN D LEVELS IN CHECK

One of the most common, yet overlooked symptoms of Vitamin D deficiency is chronic tiredness and fatigue. Vitamin D plays a vital role in the absorption of calcium and phosphorus and facilitating normal immune system function. It is essential for bone health and also helps fight diseases. 

There was a time when I started detesting workouts for no apparent reason. A quick visit to a General Practioner (GP) and a blood test revealed Vitamin D deficiency. 

Quite often, the problem is not our “attitude” or lack of motivation, but the underlying nutritional deficiencies. Insufficient Vitamin B12 or iron consumption may also lead to fatigue and lethargy. If you have been feeling lazy or low on energy for a long time, it’s best to consult a doctor and get yourself tested. 

Vitamin D is primarily synthesised in our body when the skin is exposed to direct sunlight. In winters, the sun exposure is drastically reduced as the day becomes shorter and we tend to remain snuggled indoors. 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. In such cases, Vitamin D supplements may be a good choice. 

Consuming about 1000 IU of Vitamin D per day should be enough for most individuals, but the exact requirement varies based on many factors. I usually consume 1.5 tablets of 5000 IU Vitamin D3 every week, during winters. While Vitamin D toxicity due to excess consumption is rare, it is possible. Therefore, it’s best to consult a doctor before supplementation.

#4 INCREASE YOUR “NEAT” TO BURN EXTRA CALORIES

What is “NEAT”?

NEAT stands for Non-Exercise Activity Thermogenesis. It is the energy expended by all the physical activities you perform outside of your planned exercise routine. NEAT includes calories that you burn while performing day to day activities such as grocery shopping, cleaning, climbing stairs, fidgeting, walking your pets etc.

A recent study suggests that NEAT can vary by as much as 2000 kcal per day when comparing two adults of similar body size, lean body mass, age and gender. Even if we consider 10% of that, it is significant especially for those looking to lose fat. 

Imagine burning at least 200 extra calories per day just by making small, simple changes to your day to day activities.

Here are some practical ways to increase your NEAT:

• Take stairs to climb 2-3 floors instead of using an elevator
• Conduct walking meetings at work
• Keep a glass (instead of a bottle) to drink water. Walk to the kitchen to fill it up every hour
• Drink more water, so you have to get up often for restroom breaks
• Participate in performing household chores such as washing, cleaning, cooking etc. 
• Go for leisurely walks while talking on the phone or listening to podcasts
• When working from home, take voice calls while walking whenever possible #WFH
• Walk to the grocery store instead of driving
• Change positions often and stretch while watching TV or Netflix

Working on increasing your NEAT not only helps burn extra calories but also indirectly increases your daily movement, which in turn prevents muscle stiffness and nagging joint pains, a byproduct of a sedentary lifestyle.

#5 DEVELOP A DAILY ROUTINE AND TRACK IT

We make countless decisions every day. Some studies suggest that an average adult makes about 35,000 decision per day. Developing a daily routine allows us to make fewer decisions and go into autopilot mode. It also helps us structure our day efficiently so we can achieve more within the time available.

Develop a daily routine and start tracking it. Often adherence to the agreed schedule gives us a feeling of accomplishment, which in turn motivates us to do more. It will help you to stay consistent and inspire you to keep going further.

Motivation is what gets you started, developing habits and routines is what keeps you going. When we set small goals or tasks, and accomplish them, the brain releases dopamine which makes us feel good and acts as a motivator. 

Here is my typical daily routine during winters. Notice how I have put placeholders for some key activities. Rest of the time is flexible and devoted to work, meals, daily chores etc. Use this as a reference and develop your own daily routine.

• 7 AM: Wake up
• 7:30 – 8 AM: Stretching
• 8 – 9:30 AM: Work
• 9:30 – 10 AM: Breakfast
• 11 – 12:30 AM: Strength Training (twice a week, work on other days)
• 2 – 6 PM: Work
• 6:30 – 7:30 PM: Stretching/ evening walks
• 11 PM: Sleep 

Notice how I have a fixed schedule to wake up and sleep. I have a stretching routine in the morning that allows me to start the day feeling relaxed and energetic. Evening walks in fresh air rejuvenates me so I can unwind during night. Develop your routine and list down the non-negotiable activities. 

I track my progress, whether it’s at work or with regards to strength training, based on how consistent I am. The aim is to have about 80% adherence to the daily routine. If you can manage that, results will follow automatically and, you will feel motivated. 

START YOUR NEW YEAR’S RESOLUTIONS NOW

As the winter season begins, end of the year approaches. The lead up to the new year is marked by New Year’s resolutions that we make to cover up for things we did not do earlier. So during the holiday season, we have an inherent feeling of guilt for not doing what we should have started months ago and, feel anxious about starting something new in the new year. 

New Year’s resolution is just another excuse to procrastinate and allow your brain to say “I will start tomorrow”. Nothing changes on 1st January except for the date and your calendars. 

How about starting your New Year’s resolutions right now and getting a head start? Don’t think of them as huge, life-changing decisions. Think of them as new, small habits that will help you become a better version of what you already are. So, stop waiting for the new year, make it easier on yourself by starting now, so it feels like continuing a resolution that you have already started. Start SMALL, start NOW. 

Bottom Line

As the winter season continues, we tend to lose our motivation to workout and maintain a routine. The energy levels dip down as the days get shorter, darker and colder, and we start craving high calorie “comfort” foods. Small, simple changes can help you stay motivated during winters.  

Be flexible with your exercise schedule, experiment what works best for you and develop a daily routine. Check for nutritional deficiencies and supplement as required. Start higher intensity strength training and get comfortable with doing less. Increase your daily movement and incorporate low-intensity activities such as walking and stretching to your daily routine. Do not wait for the New Year to develop new habits and start NOW. 

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 How to stay motivated during winters? 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.