Excuses don’t burn calories

How I reduced weight in one year without dieting

When people tell me they can’t afford gym, I tell them to go outside; planet Earth is a gym and we’re members. Run, climb, sweat and enjoy all the natural wonders that are available to you.

Steve Maraboli

During and after pregnancy I gained 15kgs of extra weight. I was enjoying my motherhood so much that I postponed my fitness to one more year. When I started experiencing ankle pain then I realised that I had gained lots of weight. I decided to start working out but daily I used to procrastinate due to two young kids. I would promise myself to start the next day. Tomorrow never comes. Tomorrow is a disease.

Weight gain after pregnancy

The main reason for my weight gain was a calorie rich diet for a healthy child. I decided to take control of my life and incorporate exercise.

I started slowly

We don’t gain weight in one day so don’t try to lose weight in one day. If you want to lose weight and maintain it, you need to go slow. Don’t look for fad diets that have flooded the market. I started slowly by changing my lifestyle so that my weight loss should be healthy and sustainable.

We can come up with countless excuses to escape workouts and eating junk food but friends remember excuses don’t burn calories. Try to reduce junk food from your diet if you want to be healthy, fit and slim. Workouts are like life. The harder it is, the stronger you become. You don’t have to go fast, you just have to go.

Many people ask me which diet I’m following. But I don’t follow any diet plan. I lead a healthy way of life, and I incorporated a healthy lifestyle gradually for a smooth transition.

Awarding myself for the hardwork

Like most people I’m a foodie, it was not easy to stop myself from eating all kinds of foods. But when I started taking my weight loss seriously and I lost weight I felt so good about myself. To wear trendy clothes is one thing and to look good in them is another. Ladies start your weight loss program from today if you want to carry your outfit well.

Jumpsuit love

Say no to stress

Whenever we are stressed out we reach out for a cup of ice cream, chocolates, cakes, pastries and what not. Stress leads to weight gain. When we workout regularly we can kick the triggers of the stress out of the window.

Classic monochrome

Eat home cooked food

Fast food and many prepackaged food and snacks contain high levels trans fat, sugar, sodium and carbs. Try to eat home cooked food only. Stock your refrigerator with healthy foods. Throw out the unhealthy ones.

Choose whole foods

Include fresh fruits and veggies, whole grains and lean proteins to help lower our fat, sugar and cholesterol intakes. Refined flour is very bad for health so please avoid this. Try to take sprouts twice a day.

Get in to workout

Make time for workout. Just get it done. Nobody got in shape by thinking about it. They did it. Exercise has many benefits. Of course, the weight loss is there, but you also get endorphins which improves your mood. Yoga tones up your muscles and all that stretching and deep breathing relieves stress. Your skin clears up and glows from within and you have more stamina to get through your schedule.

Fitness is like marriage. You can’t cheat on it and expect it to work.

Bonnie Pfiester

If you can spare 2 hours for Facebook you can definitely manage 1 hour for the workout. Please think seriously about this.

Walking is the most ancient exercise and still the best modern exercise.

Carrie Latet

I reduced 10 kg in one year by walking for one hour and yoga for one hour.

Health risks linked to obesity or overweight

Excess weight leads to obesity. If our BMI is 30 or higher we should start exercising immediately to lose weight because it may lead to many risks. Friends, what are you waiting for ? Plan your exercise schedule if want to lead healthy life. Obesity can cause

  • Heart disease and stroke
  • High blood pressure
  • Diabetes
  • Osteoarthritis
  • Gout
  • Breathing problems

Precautions:

Don’t Start doing yoga by yourself initially, learn yoga poses from trained yoga expert. If you are suffering from any disease don’t forget to consult your doctor before starting a new workout or yoga.

Let me know about your weight loss journey and share your tips in the comments section.

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How to control high blood pressure naturally

Blood pressure is like trust. It’s silent, vital to good health and if abused, it can be deadly.

Frank K Sonnenberg

High blood pressure or hypertension is a silent killer. It is a major condition that can lead to heart problems and stroke. Ideally, Blood Pressure should be lower than 120/80.

Reasons responsible for High Blood Pressure

Eating too much salt, being overweight, sedentary lifestyle or even taking certain medications can cause high blood pressure as a side effect.

One in 5 Young adults in India have high blood pressure and one in 3 young adults have high blood pressure in the USA.

Even I have faced blood pressure issues. It all started when I began experiencing severe headaches. Initially, I thought that the headache must be due to acidity, so I took fruit salts like ENO but they didn’t seem to work. I went to a nearby clinic to get a check-up. The doctor took my blood pressure as a routine check and it was 145/90. The doctor prescribed some drugs that would help lower my Blood Pressure. I knew that once I start with the medication, I’ll be dependant on them. I consulted my father, who even at the age of 72 is fine and dandy. He gave me a few methods on how to control high blood pressure which I want to share with you.

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Ways to lower blood pressure levels

  • Increase activity and exercise more

Increasing activity also increases our heart and breathing rates. Over time our heart gets stronger and pumps with less effort. 40 minutes moderate to vigorous physical activity sessions 3 to 4 times per week is required. You don’t have to run a marathon. We can increase our activity in the following ways:

  • Using the stairs instead of a lift where possible
  • Walking to nearby places instead of driving
  • Doing household chores
  • Gardening
  • 10000 steps per day is required.
Brisk walking
Jogging
  • Lose weight

Try to lose weight if you’re overweight. Cut back on sugar and refined carbohydrates.

  • Eat more potassium and less sodium

Increase your potassium intake and cutting back on salt also lower your blood pressure. Potassium lessens the effect of salt in your system.

Diets rich in potassium may be harmful to the kidney, so talk to your doctor before increasing potassium intake. Foods naturally high in potassium are:

Milk, yoghurt, fish. Fruits like bananas, apricots, avocados and oranges.

  • Eat less or no processed food

These foods have extra salt so avoid eating them. Eat home-cooked food.

  • Stop smoking

Smoking causes an immediate but temporary increase in blood pressure and increase in heart rate. Later on, it causes high blood pressure.

  • Reduce stress

We are living in a stressful era. Workplace and family demands are now contributing to stress. But we have to find ways to de-stress ourselves which is important for our health and blood pressure. Read a book, watch a comedy show, listen to music or just dance. This will help reduces stress.

  • Yoga and meditation

Yoga and meditation are very helpful in reducing stress. Yoga comprises of breathing control, posture which is very effective in reducing stress and blood pressure.

Camel pose
  • Lastly, take prescription medication

If your blood pressure is very high or doesn’t decrease even on making these lifestyle changes, take prescribed drugs. Drugs have side effects so lifestyle modifications are the cornerstone for treatment of high blood pressure.

So readers, what are you waiting for? Start becoming active from now. If I can lower my blood pressure you can also. We just need to chalk out a plan and follow it meticulously.

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How you can look young forever

Yoga has a sly, clever way of short circuiting the mental pattern that causes anxiety.

Baxter Bell

Today people are spending their hard-earned money on purchasing creams and serums to enhance their facial beauty. These companies promise to give you wrinkle-free skin, fairer skin etc. Readers, don’t ever believe them. A large number of Beauty parlours are sprouting up. They make false promises of making you glow in 1 hour. Please don’t listen to them. People of the high-income group are going for Botox and cosmetic surgery to look younger, these have severe side effects. Ageing gracefully can be dreaded statement in this world of innumerable ageing creams and serums loaded with chemicals.

Glowing skin by yoga

Our face works hard

It helps us see, breath, chew, speak, laugh, cry, grin, smile, frown, etc. It gets hit by the sun, rain, wind, snow, scratches. Face is the mirror of the whole body. Whatever is going inside our body and mind gets reflected on the face. The face absorbs and stores a lot of tension. To help relieve facial tension we need exercise. We need to be fit and healthy for the face to glow. By applying makeup or beauty creams, we can beautify our face for a short time. Try to keep yourself away from all artificial things and go the natural way.

Breathing exercises and yoga are the best way to make your skin glow with zero monetary investment. With yoga, you can get rid of fine lines and fat from your face that too chemical-free.

Mother of two younge children

Yoga means addition- addition of energy, strength and beauty to body, mind and soul.

Amit Ray
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Benefits of yoga on skin and whole body

  • Yoga is a holistic approach to health and well being.

Yoga helps in keeping muscles of the face tighter, rejuvenated, fresher, looking younger, lesser sag, just as yoga does to the muscles all over the body, by giving oxygen to the facial muscles.

  • Helps slow down the aging process

As we grow older, we witness fine lines and wrinkles forming with time and this makes us look aged. With yoga, we can get rid of these fine lines eventually and get tighter and toned skin.

  • Helps release tension

Yoga helps us be calm. Inhale the future exhale the past. Our sedentary lifestyles have led us to sit at one place for more than 8 hours leading excessive tension on spinal cord, neck and core muscles. Yoga helps release tension in these areas and help us relax.

  • Helps eliminate double chin

If you hate looking at the mirror with a dreaded double chin, yoga might be just the perfect deal. Neck exercises can help us deal with the stubborn fat on the chin.

Yoga can get you naturally glowing skin and toned facial muscles. You don’t need any anti-ageing surgeries and other chemical interventions. Sweat today, smile tomorrow. I follow this. I rarely go to a beauty parlour and have faith in yoga. The secret of my beauty and youth is only yoga.

When I used to go for my Yoga class, people had the impression that I was recently married and didn’t have any children. Being regular with Yoga has kept all my signs of ageing at bay.

Yoga poses for glowing skin

Bow pose (Dhanurasana)

Shoulder stand (sarvangasana)

Shoulder Stand

Sun Salutation ( surya namaskar)

Ushtrasana (camel pose)

Camel pose

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How I controlled my thyroid level without medication

When it comes to eating right and exercising, there is no I’ll start tomorrow. Tomorrow is a disease.

V L Allinear

Note: This post is not a substitute for professional medical advice. This post doesn’t advice stopping your medications, it just advises lifestyle changes.

Weight gain in thyroid

In this post I would like to discuss the reasons which triggered my thyroid and how I controlled the level of thyroid(hypothyroidism) to normal without medication.

2% of world wide population is suffering from thyroid, of which female percentage is more. So friends if I can control my thyroid level you can also. So read carefully my full post.

Good thyroid health

Four- five years back my family doctor advised me to undergo routine blood test because I had started putting on weight. When report came my TSH level was high. Doctor advised me to start medication. I know that you have to take thyroid medicine for life if diagnosed with thyroid disease. So I requested Dr to give me only a month’s time. In this one month I will try my level best to reduce my TSH level. Initially Dr was skeptical as patients usually don’t follow through with lifestyle changes in long term. However, he agreed to give it a shot.

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Steps taken by me to control thyroid level:

Managing Stress I’m in habit of taking stress on minor things and most people are like me only. So readers I stopped overthinking and started utilising my time in any activity which I enjoy. I started after walking post-dinner, watching movies, talking to my school friends which relaxed me. You can also choose the activities you like most to relieve stress.

Eating healthy food I changed my diet and started eating healthy food as food provides body with the energy it needs to function well. Since common symptoms of hypothyroidism is weight gain to I started following a diet that’s low in fat and rich in fruits, vegetables and whole grains. This made me feel better and helped me a check on my weight. Friends, a diet rich in oil and salt might feel tastier, but you’ll realise that if you reduce their amount while cooking, it will help you lose weight. Now I find food rich in oil and salt nauseating! Younger ones, try to cut down the junk food and you will instantly feel better. Your skin will clear up and your mood will improve as well.

Proper sleep I started taking proper 7 to 8 hours sleeping. Stopped watching late night television. I started following a strict sleep schedule.

Socialise yourself Whenever I feel low I used to meet positive people of my life. Spending time with people you love or people who love you is important. This can lift your mood.

Make exercise a priority It is said that one should exercise for at least 30 minutes each day with the intensity which leaves you breathless and your heart beat accelerating. I started working out on a regular basis to get rid of excess fat that had accumulated due to my lax attitude. Sweating is very important as it releases impurities from body. Excercise also releases natural hormones called Endorphins that lift up mood. Aerobic exercise can also strengthen our heart and lungs. Yoga is best to control thyroid. I do yoga for 1 hour five day a week. Brisk walking for one hour 4 days in a week. I avoid vehicle for short distance instead prefer walking. Whenever my domestic help was unavailable I used to do my daily chores by myself. So guys try to be more active.

Due to competition in studies younger generation is hit badly by thyroid which is matter of concern. You should immediately join any yoga class. By doing yoga you immediately get de stressed . I would recommend Bharat Thakur power yoga classes if you are in Delhi, Bangalore and cult fit in Hyderabad. You can check out its branches in other cities of India. What are you waiting for? Join any yoga class today.

Few yoga poses which reverse hypothyroidism are

  • Inverted pose
Inverted pose or sarvang asana
  • Bridge pose
Bridge pose or Setu band asana
  • Fish pose
Fish pose
  • Plough pose
Plough pose or halasana
  • Bow pose
Bow pose or dhanurasana
  • Cobra pose
Cobra pose or bhujangasana

If you regularly practice these yoga poses for one month you can reverse your hypothyroidism. I got the normal reading of thyroid for practising these poses for 1 hr daily.

These tips will also help for those who are currently on medication. Regular following of these tips will result in better control of their diagnosis and will result in reduction of their current medication.

Jogging

I still follow each of these tips and my levels are under control. It is important to remember that these tips are to be followed always. You shouldn’t stop or become lazy after initial results. Also give blood test periodically to check the level of thyroid.

Disciplined and focused approach lifestyle changes can help you control and even revert your hormone levels to pre-disease levels. So what are you waiting for? Kickstart you day.

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Tips to Crack AIIMS/NEET UG

A dream doesn’t become reality, through magic, it takes sweat, determination and hard work.

Colin Powell

Moving to Delhi

After the 10th Board Exams, I decided to move to Delhi with the kids in tow for better future prospects and exposure to highest of competition. It was a tough decision to take. Staying with two teenagers without the monitoring and guidance of their father was a big decision. We were staying in a rural area and it was not possible for my husband to come along with us as it could be disastrous for his career. Hence, we decided to take a calculated risk for shaping up their careers. In this post, I will talk about my daughter’s journey towards clearing medical entrances.

Group photograph DPS R K Puram

Searching of Good School and Coaching Institute in Delhi

I came to Delhi with bright dreams to provide the best possible opportunities and to get an idea of the steep competition to be faced. I had heard a lot about DPS R K Puram and Aakash Institute and dreamt for these elite institutions. I started searching for good schools and coaching institutes on Internet and got to know that DPS RK Puram accepts admission only after 10th Board Result, which would come out later in May. To avail this opportunity, we would have to wait till the results. We didn’t want to waste this time and decided to keep searching form possible opportunities and found one in Amity International, as I had heard that they are accepting admissions on the basis of pre board results. This school also provided coaching along with regular class so we decided to get admitted there. She attended this school for almost a month which proved to be a total a waste of our time and money. After a month, board results were announced and my daughter topped with perfect 10 CGPA. This was the first time that the CGPA system was implemented and even a school as big as DPS RK Puram had only 25 students with a perfect CGPA among over 600 students. A perfect CGPA was a very big deal back then. We applied to DPS RK Puram along with Sanskriti and Mother’s International school as second and third choice. She was selected everywhere and we went with DPS RK Puram. For her medical coaching, she preferred Aakash Institute. She appeared for admission test for that and she got 60% fees waiver.

With besties

Highly Disciplined Life in Delhi

You have to lead a highly disciplined life if your child is preparing for an entrance. We stopped watching TV. Luckily, smart phones weren’t as commonplace then and we did not have to deal with the smartphone addiction. The most important thing to be able to accomplish this is for the children to know that this is going to help them a lot down the line. I used to take an interest in her studies. I used to check her daily progress. Occasionally, during her lunch or dinner break, I would ask her MCQs. My daughter used to do few yoga asanas followed by pranayama to help her focus better.

Parent’s health is almost as important as that of the child. I used to go for a morning walk after my children left for school and evening walk when my children were in coaching. Taking care of my children was my responsibility. I also joined yoga classes in JNU which used to take place when the children were in school.

Success stories of students

I used to read success stories of children who has cracked the medical entrances. This helped my daughter in making strategies. You don’t have to follow blindly but you can very well plan your strategies accordingly. Me and my husband never cracked any entrances but my children did. This is because of the hard work of whole family. My husband used to stay alone. Not taking proper care of himself in terms of food. He was basically surviving for better future of his children. He comes to Delhi once in a month.

With classmates

Strategies followed by my daughter

  • Focused hard work is the key to success.
  • She made a time table and studied accordingly. She divided her day into 4 parts in Physics, Chemistry, Botany, Zoology.
  • NCERT is the bible of medical entrances, especially NEET. It’s the reference book used by all examiners. Don’t ever follow any guide books as it is full of errors. You have to read every word and even read between the lines of NCERT books. My daughter did multiple reading of these books and solved the questions given at the end of the chapter.
  • Clear your doubts as soon as you can. Coaching class materials and NCERT is enough for preparation.
  • For AIIMS, you have to practice assertion reasoning and stay up to date for the GK. My daughter used to read newspaper daily so she didn’t require any special preparation for GK. H C Verma is also recommended for practising physics numericals.
  • Concept is king for the exam. When solving any question, ask yourself if you’re just blindly marking something or if you understand the concept thoroughly. Don’t mug up every formula you come across. Learn only the basic formulae. You’ll likely confuse every complicated formula (like collision formulas) in exam. As long as your concept is clear, it wouldn’t matter.
  • Write down important chemistry reactions everyday first thing in the morning. Muscle memory is important as well. Even if you feel panicked in the exam, you’ll instinctively know the correct answer.
  • This brings me to my final point. Good instinct and good luck in exam only comes if you’ve practised enough. So practice more and you’ll realise your guesswork will improve as well.

Work Hard in silence, let your Success be your Noise.

The results started coming from May. She got selected in all entrances. Since AIIMS is the temple of Medical Excellence and her dream institute also so she took admission in AIIMS.

In AIIMS BHOPAL
Doctor IJYA PANDEY

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