When enough is really enough!! How not to overeat...

When enough is really enough!! How not to overeat...

Don't cross that threshold of eating. Be wise to eat just the optimum quantity, train your mind to do so.The moment you feel you are going to be full tell yourself to stop and not eat even a morsel of anything more, and drink some water at this point.  That’s the way you don’t end up crossing the threshold. this is very important lifestyle and the greatest secret of maintaining weight throughout life.

Drinking water half an hour before food also helps a lot.

Have a great weekend! 

Do you face anxiety attacks ?

Stress is common reason for most people who face anxiety attacks. The baggage of stress when gets accumulated in the long run and not taken care of at early times leads to anxiety in the long run.

Here are some simple ways to relieve stress and anxiety.

• Try not to take on more than you can handle. Saying no is one way to control your stress to a great extent.

• Regular exercise can help lower stress and anxiety by releasing endorphins and improving your sleep and self-image.
• High quantities of caffeine can increase stress and anxiety. So reducing caffeine intake can relieve stress to a great extent.

• Certain supplements can reduce stress and anxiety like green tea and lemon .

• Aromatherapy can help lower anxiety and stress. Light a candle or use essential oils during bathing which relieves stress to great extent.Lavender ,rose , Sandalwood ,orange .These r some of the the oils that you can try .
• Find the humor in everyday life, spend time with funny friends or watch a comedy  movie to help relieve stress.It works as a great stress buster.

• According to several studies, chewing gum may help you relax and reduce stress.

• Having strong social networks and mixing around with people you like or talking to your favourite people may help you get through stressful times and lower your risk of anxiety.

• See to it that you are never alone at the time of peak hours of stress . Engage your self in some work or with some one you love.

• Yoga is widely used for stress reduction. It may help lower stress hormone levels and blood pressure.

• Listening to music you like can be a good way to relieve stress.

Deep breathing activates the relaxation and thus act as great stress busters.

• Music and physical intimacy can all work to relieve anxiety — and they will improve your overall work-life balance as well.

Sana Nachan

( Nutritionist,Assitant Professor-Food & Nutrition, 

Diet consultant.)

Get rid of your body fat in a much healthier long lasting manner.

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. High protein Low  carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

• significantly reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

By   Sana Safi Nachan

(Nutritionist, Diet consultant ,

Assistant Professor-Food& Nutrition Dept )

A highly filling nutritious snack to munch at odd times instead of the fried ready made fat snacks

Apple chat-

Chop apple into cubes , add 4-5 chopped walnuts,3/4th tsp of peanut butter, a dash of lemon,chat masala,salt, pepper powder and a pinch of cinnamon powder and roasted zeera on it. Mix and have.

It’s an excellent filling and weight loss snack especially needed now in quarantine.Its highly nutritious, filling, healthy and addition of cinnamon aids in  weight loss too......So next time u think u munching packets .....go fr such healthy options and u will not gain weight 😊 with such snacking.

Fat burning soup.

Weight loss spinach onion soup 

Ingredients -

This spinach soup is a healthy alternative to all the junk that you have in dinner.Its loaded with nutrients and aid to solve the problems of constipation naturally. Regular use of this soup for 8-10 days in dinner shows amazing weight loss for sure.

• Spinach 2cups
• Onions chopped 2 medium
• Bay leaf 1 
• Black peppercorns 7-8 
• Garlic,chopped 1teaspoon
• Salt to taste
• Crushed black peppercorns 1/2 teaspoon
• Vegetable stock 1/2 cup(carrot,peas)
• Olive oil-  1 tsp.
• Corn flour- half tsp

Method

Step 1

Heat oil in a deep non stick pan, add bay leaf, black peppercorns, onions and garlic and saute. Add spinach, salt, crushed black peppercorns and saute till onion and spinach become soft.

Step 2

Switch off heat, transfer the mixture into a mixer jar, cool and grind with vegetable stock till smooth. Pour it back into the pan.

Step 3

Add corn flour to the soup and mix well. And heat fr 1 minute till the soup thickens

Step 4

Pour soup into serving bowls, serve hot.

Confused between thirst and hunger😳

When we are overweight, most of us don’t acknowledge the signal of THIRST the brain sends us. We either ignore it or mistakenly take it as HUNGER... 

In both these cases, we end up gaining weight. That’s why what we say is to 

1st have a glass of water and WAIT 

Then have a cup of black coffee and WAIT

If you are still hungry, that’s when you eat :)

When we are overweight, most of us don’t acknowledge the signal of THIRST the brain sends us. We either ignore it or mistakenly take it as HUNGER... 

In both these cases, we end up gaining weight. That’s why what we say is to 

1st have a glass of water and WAIT 

Then have a cup of black coffee and WAIT

If you are still hungry, that’s when you eat :)

Regards ,

Sana’s online diet studio

Weight loss is not that difficult as it seems to be.

• Eat Healthy & Stay Fit. 

  Manage your Weight & Health with Natural & Personalised Diet Program, designed by the Expert certified Nutritionist.

  Get a Personal Nutritionist for all your Health & Diet Related Queries.

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