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Tag: Explains

Top Weight Loss Mistakes You Should Stop Making Now – Expert Explains

Let’s agree, we all have tried losing weight at some point in life. In the course, we have experimented with diet regimes, online hacks, and different types of recipes. While some succeeded in the process, some were left behind. Have you been one who couldn’t shed a kilo even after working so hard? Did you leave the weight loss journey halfway through, feeling it’s not working for you? If you answered yes, then stay back and read through the article as we have found some expert tips that explain the mistakes you might have been making in the course of your weight loss journey. These suggestions are shared by nutritionist and weight loss expert Simrun Chopra on her Instagram handle. Read on.

Also Read:Stay Fit At Work: 3 Expert Tips To Avoid Weight Gain While Working From Office

Top 3 Weight Loss Mistakes You Might Have Been Making:

To begin with, one needs to understand that losing weight is no one-day job. It takes time, patience, and dedication to keep up with it. Most importantly, instead of going by the conventional content on the internet, the best way to overcome the struggle is by consulting an expert to understand your body type and customize the diet accordingly. Let’s take you through the mistakes, as per Simrun Chopra, which you must stop doing now.

Also Read: 10 Mistakes To Avoid When You Are On Weight Loss Diet

1. Ditch the perfect meal:

A diet regime can be hard at times, which results in irregularity, skipping meals, etc. According to the nutritionist, “If you can’t eat exactly as per your plan, the world won’t end. Instead of giving up and making no progress, ask yourself – What are the best choices I can make now?” This means, instead of ditching your indulgence completely, opt for healthier ways to make your meal weight loss-friendly.

2. Understand the difference between failure and quitting:

Trust us, there’s nothing called a perfect plan. We all make mistakes in our healthy diet regime. But, as per Simrun Chopra, it is important to learn from mistakes, rectify them, and keep going. And this is always better than quitting your journey altogether. “When we quit, we make zero progress. There is no hope of achieving anything,” she explains.

3. Remind yourself there’s nothing called “perfection”:

“We can’t be perfect; we can be satisfied with where we are and get better if we want. But yes, everything can always be improved,” she states, adding that take your regime one day at a time and do not get overwhelmed with the changes. “Just focus on doing your best today,” she adds.

Meanwhile, click here for some of the best tips to lose weight effectively.

Eat healthy, and stay fit!

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September 17, 2024
Understanding The 5 Major Tastes That Make Up Our Food Experience: Food Expert Explains

Have you ever wondered why some people like the taste of karela, while others don’t? Likewise, you will find a group enjoying spice in their foods, and then some prefer their meals light and bland. Taste preferences are unique to each; in fact, it tops the list of what consumers care about when deciding what to eat or drink. Our genetic makeup and life experiences also have a lot to do with which tastes we find appealing and which ones our senses forbid. In this article, we plan to decode the science of our taste buds and understand why different types of foods taste different. Let’s elucidate further.
Also Read: The Secret To Umami’s Magic Chemistry On Our Taste Buds

Taste Vs Flavours: What Is The Difference Between The Two:

Food expert Krish Ashok, who goes by the name ‘masalalab’ on Instagram, shared a post explaining the difference between flavours and taste. According to him, we often use the terms ‘flavours’ and ‘taste’ interchangeably. But, if you dive in deep, you will find a striking difference between the two.

Flavour is a multi-dimensional experience, made up of taste, aroma, visual, sound and sensations. In fact, 80 percent of our perception of flavours is the smell. On the other hand, taste is a sense organ that contributes to less than 20% of the overall perception of flavours. “We can smell more than 10,000 aromas, but we can taste only five things – sweet, salty, sour, bitter and umami,” explains Krish Ashok.

He further explains that when a person says, “biryani tastes wonderful”, what he/she means is the look of the food, the aroma of the garam masala (in the dish) and the umami in the meat have made the dish flavourful.

The Science Of Taste: What Are The 5 Taste Sensations?

According to the Collins Dictionary, the taste of something is the individual quality, which a food has when you put it in your mouth. “It also helps distinguish one food from the other,” reads the definition. In other words, taste is the result of a substance landing on the receptors of your tongue, activating the taste sensation and signals in the brain.

Food expert Krish Ashok says that there are five specific types of tastes that our brain identifies – “sweet, salty, bitter, sour and umami”.
Also Read: Author Krish Ashok Explains “Indian Food Terms” In An Oh-So-Relatable Manner

Taste 1. Sweet:

Sweet tastebuds detect sugar and sugar substitutes like aspartame and sucralose, which are artificial sweetening agents you find in different foods.

Taste 2. Salty:

Salt tastebuds detect sodium. They also respond to potassium, which is why you will find low sodium salt for high blood pressure containing potassium chloride.

Taste 3. Bitter:

Bitter tastebuds detect alkaloids, many of which, as per the food expert, could be poisonous. For instance, caffeine is an alkaloid, which makes coffee or tea taste bitter.

Taste 4. Sour:

Sour tastebuds detect protons. So, acidic things are sour. Take the citric acid in lime and amla and tartaric acid in tamarind for instance.

Taste 5. Umami:

Umami tastebuds detect glutamates, a type of amino acid. Foods like soy sauce, mushrooms, tomatoes, cheese, meat, seafood and Ajinomoto or MSG (Monosodium Glutamate) contain glutamates, consumption of which activates both your salt and umami tastebuds.

Why Do Certain Bitter Foods Taste Sweet After Consumption?

If you drink water after eating amla, it leaves a sweet aftertaste in your mouth. Ever wondered why? Krish Ashok explains that amla is citric acid, which is water soluble in nature. So, when you drink water after having amla the acid is diluted and the sour tastebuds turn off, activating our sweet tastebuds. “So it turns out, acidic foods also help trigger sweet tastebuds,” he adds.

The science of taste is amazing. Understanding it well helps evolve your overall food experience; or as Krish Ashok says, “Your tongue is like the boss at work”. Enjoy your meal!

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September 17, 2024
How To Plate Your Meal To Lose Weight, Nutritionist Explains

Diet plays an important role in helping you reach your weight loss goals. The first thing you need to do is reduce or cut down your intake of processed and calorie-dense foods that are high in sugar, salt and unhealthy fats. Once you start eating clean and healthy, you will experience multiple positive changes in your health and fitness. However, to achieve noteworthy changes, especially in your weight, it is also important to not overeat healthy, home-cooked meals. Eating excess of rotis, rice or fried foods cooked at home may lead to weight gain. So, what do we do? In a recent Instagram video, Nutritionist Deepsikha Jain explained the right way to plate your meal to lose weight.

“A balanced plate means a healthier you! The majority of the problems and overeating stop when you learn how to eat mindfully by including all kinds of macro and micronutrients in one plate,” the nutritionist says, adding, “Most people struggle to lose weight or have obesity and diseases because they do not know how to mindfully find a balance of food on their plate.”
Also Read: 5 Simple Ayurvedic Foods That Could Be The Key To Your Weight Loss Journey

How To Plate Your Meals For Weight Loss:

The first thing you need to do is divide your plate into four equal parts that will help you balance your macronutrients. You can do this with the help of chopsticks or butter knives. Now let’s understand the four elements needed to plate your meals for weight loss and good health:

1. Start With Salad

Fill the first half with raw veggies or salad. This will help you have a better blood sugar.

2. Dal Or Gravy Rich In Protein

The second order of eating and the space to be filled is with protein. So that’s a source of dal, lentil, paneer sabzi or any protein source that you like.
Also Read: Tired Of Stubborn Belly Fat? Try This Detox Drink And See Results

3. Raita Or Curd

The third space is to be filled with a source of probiotics or prebiotics. You can go with Greek yoghurt, raita or plain curd. This will help boost your digestion.

4. Roti For Carbohydrates

Finally, fill the last space with a source of carbohydrates. The nutritionist chooses a multigrain roti. If you eat your meal like this, then you still have control over your carbohydrates and you do not overdo that.

“This way, you are getting your macros and probiotics and also you have control over your calorie count. All this will help in managing your weight better,” the nutritionist explains.

Try this healthy plating technique for your next meal and see if it helps you manage portion control, eat more mindfully and lose weight in a healthy and nourishing manner. Along with following a proper diet, working out will also boost your weight loss and strengthen your body.

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September 5, 2024
Perimenopause Cramps: Doctor Explains Causes, Best Practices for Relief

Cramps are irritating enough, and they can get even worse depending on your life stage. For example, many women report cramping during perimenopause, both during menstruation for those still getting periods and at other times. We reached out to our experts to find out why perimenopause cramps can be so severe and how to find relief.

Why do perimenopause cramps occur?

To understand the cause of perimenopause cramps, it’s important to have a grasp on the transition itself. The National Institute on Aging describes perimenopause as the years leading up to menopause, which generally occurs 12 months after a woman’s last period. The years leading up to that point, when women may have changes in their monthly cycles, hot flashes or a variety of other potential symptoms, are called the menopausal transition or perimenopause.

“People who have never experienced cramping may now experience cramping during [perimenopause],” explains Rajita G. Patil, MD, Obstetrician-gynecologist, Director – Comprehensive Menopause Care Program at UCLA Health. “Others just have it worse. This is all because of fluctuating hormone levels that occur during the transition to menopause. The periods during perimenopause become unpredictable in timing and they may come earlier or later and eventually, period cycles can be skipped.”

The normal fluctuation of estrogen and progesterone does not occur anymore once the body is in perimenopause, she says, so the estrogen levels in the body are at times higher than what would be normally present during a natural cycle during reproductive years. This causes the body to release more prostaglandins which cause more contractions of the uterus, which lead to more cramping.

How to treat perimenopause cramps

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There are a few different options for relieving cramp pains including over-the-counter products, birth control and natural remedies.

Pharmaceuticals

“Some of the best treatment options are nonsteroidal anti-inflammatory medications (NSAIDS) like ibuprofen which can really help with cramping pain,” offers Dr. Patil. “You want to use them right when you start having the cramps and not when they are already very severe to help stay in front of the pain and not behind it.”

Hormonal birth control can also help regulate the cycle and keep the estrogen levels in check to minimize cramping, she adds. Hormonal birth control also limits the amount of uterine lining that is built up each month that needs to be shed with the period, which in turn helps to minimize the number of uterine contractions that are needed to shed the lining which decreases cramps.

“A hormonal intrauterine device (IUD) can especially help control the pain by limiting the local estrogen effect in the uterus,” offers Dr. Patil. “It is less systemic in nature than most of the other hormonal birth control methods like the patch, pills and vaginal ring.”

Diet and exercise

Another non-pharmacologic treatment that helps reduce pain is moderate intensity exercise as it helps to divert blood flow to the brain and help release endorphins, she notes. This can help decrease the perception of pain from the cramping.

Additionally, applying heating pads to your lower abdomen may help soothe some of the pain, and mind-body relaxation techniques can be an effective coping strategy. These practices can help manage stress levels, and one study published in the journal Occupational & Environmental Medicine found that period pain was twice as common in women who were stressed out than in women with low stress.

Avoiding caffeine and spicy or greasy foods can help prevent additional lower abdominal discomfort during uterine cramps as well, Dr. Patil says, as these foods may irritate the bowels.

Should you see a doctor for perimenopause cramps?

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Cramping during perimenopause is not always exclusively caused by hormone levels, so at a certain point, you’ll want to see your doctor to rule out more serious medical conditions.

“You should see a doctor if the pain is not well controlled with lifestyle measures described above or use of NSAIDS and/or if you feel the pain is not controlled enough for you to go about with your normal day,” says Dr. Patil. “It would be important to further discuss what treatment may better relieve your symptoms. Also, because cramps are not always because of perimenopause and changes in the hormone levels, it is also important to seek help if pain is worsening and/or associated with any abnormal bleeding outside of your period cycles.”

More tips for managing menopause:

What Is Menopause Flooding? Doctors Share Symptoms and Ways to Prevent It

These 8 Natural Remedies for Hot Flashes Help You Beat the Heat

What Is Natural Hormone Replacement Therapy? Doctors Weigh in on Treatment

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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September 1, 2024