Skip to main content

Achieve Weight Loss Without Dieting: Expert Tips from Dietician Priyanka | Bite And Diet

The only way to achieve sustainable weight loss is diet. But many times it becomes difficult to follow a diet strictly and most of us get demotivated. If you are one of those then there is some good news for you.

There are some effective weight loss tips that can help you reduce your calorie intake and increase metabolism. These tips are also useful for those who want to maintain their lost weight.

1.     Practice mindful eating – Always have your meals in a stress free environment. Use all your five senses to enjoy eating. Three important step of mindful eating includes :

First step – look at your meal and appreciate

Second step – Feel the texture with your fingers

Third step – Taste it, feel it with your tongue and chew it well



Believe me, this technique will improve your overall eating experience and prevent you from overeating. You will be fully satisfied with fewer calories only.

2.      Reduce portion size – You can do this by using smaller plates and bowl. Include variety in your meals instead of focusing on only one food item. Eg. If you are eating three – four roti and sabzi, instead take two roti only and accompany it with raita, chutney, dal, salad and fruits. This way you will get all the nutrients and at the same time you will be consuming fewer calories.



3.     Follow a proper meal timings – Our metabolism is at peak in afternoon and lowest at night. So, ideally your heaviest meal should be your lunch and lightest meal should be dinner.



4.     Sleep well on time – Poor sleep may imbalance your appetite regulating hormones leptin and ghrelin. Sleeping on time will also prevent you from late night eating.



5.     Exercise – Practice 30 -45 min of exercise or yoga at least 5 days a week. Exercise immediately increases your metabolism, strengthen muscles mass, balance hormones, prevent fat storage and eliminate toxins from our body. So if you can’t follow a diet engage yourself in 30-45 min of physical activity daily.



6.     Keep yourself hydrated – Drink lots of fluids like lemon water, coconut water, sattu water, plain lassi, vegetable juices in between meals to keep yourself hydrated.



7.     Eliminate sugar – Just eliminate this one thing and you will be surprised with the result. Sugar not only increases extra calories but it also causes inflammation which is the root cause of most of the non communicable diseases like Diabetes, PCOS, High blood pressure, Heart diseases and stroke. Instead of sugar you can use natural sweetener like dates or banana puree to  make sweet dishes for you. 

 


 Find Relief with Bite And Diet

Anyone who is suffering from chronic diseases like Diabetes, PCOS/ PCOD, High Blood Pressure, Heart Disease, Migraine, Knee pain/ Arthritis, Back pain, chronic cough, Stomach disorder, IBS (Irritable Bowel Syndrome) or want to manage weight can join us.



Comments

Post a Comment

Popular posts from this blog

Delicious Gluten-Free Indian Breakfasts for Effective Weight Loss | Dietician Priyanka

There are times when we need to avoid gluten from our diet. Though it is not for every one but sometimes it is important. So, if you have decided to follow a gluten free diet,  breakfast can be one of the most challenging meals. So to make it easier for you here I am sharing some gluten free breakfast recipes. These are easy to prepare and at the same time will help you in weigh loss.  To know more about us kindly visit our website:  https://biteanddiet.in/ 1. Dahi chiwra - Chiwra which is one of the richest source of iron is also rich in fiber and  is quite filling. When consumed with curd as a first meal of the day, it keeps you full for longer. This combination is rich in iron, protein, probiotics and other vitamins and minerals. You can top it with little jaggery powder for sweetening.  2. Poha - Another way of eating chiwra. The only difference is that the addition of vegetables makes it rich in antioxidants. Add more veggies like carrot, cabbage, peas, gre...
Post a Comment
Read more

Are You Taking These 5 Dangerous Medicines Daily? Insights from Dietician Priyanka

  These days most of us are leading an unhealthy life because of problems with the medicines and their side effects. Almost all medicines including antibiotics taken for long damages liver and  destroy healthy bacteria in gut which may lead to severe nutrient deficiencies   . These bacteria are extremely beneficial for us. They protect us from harmful bad bacteria and help to digest food. Some of the bacteria also helps in the synthesis of vitamins like Vitamin B12. A study was conducted to find the adverse effects of antidepressants and it was found that 74% of participants reported problems with withdrawal symptoms like agitation, insomnia and mood changes. One of them even tried to commit suicide. Most of them commented that they had not been informed about the side effects of its long-term use. I have found in my practice that a change in the thought process, some breathing techniques, 20mins of exercise or any other physical activity daily and improving gut microbio...
1 comment
Read more

Smart Snacking: How to Fill Nutrient Gaps with Healthy Choices | Bite And Diet

A few hours after last meal  our stomachs start growling  and that is why we need to have snack at least once a day. Sometimes we find  a dip in our energy levels and a cup of tea or coffee can remedy.  Some of  our most common snack choices are  toast, sandwiches, biscuits, fruit juices, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, tea and coffee. Although snacks can be a regular and important part of a healthy diet, if not chosen carefully they can also lead to lots of  health problems.  So here I am sharing some of the healthy snacking options that will help you to fill the nutrient gap.  Before I start,  would like to make you aware that having a cup of tea or coffee with added sugar is the most unhealthy thing that we an ever take.    So you should always try to substitute your regular tea with green tea.   Green tea is loaded with antioxidants that has number of  health benefits....
Post a Comment
Read more