Healthy Diet Studio on LinkedIn: Hi folks!!!! Spot Reduction- Myth vs Fact ☆Spot Reduction Myth It is a… (2024)

Being a Vegetarian and wondering how to lose weight effectively!!!! Here are some tips that can help you in a healthier and sustainable manner:1.Caloric deficit: Weight loss fundamentally comes down to burning more calories than you consume. To lose weight safely, aim for a caloric deficit of 500 to 1000 calories per day. This can result in a weight loss of about 0.5 to 1kg per week, which is considered safe and sustainable.2.Balanced vegetarian diet: Ensure your meals are balanced with a variety of nutrients. Focus on:-Vegetables: Fill half your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, etc.- Protein: Incorporate plant-based proteins such as legumes (beans, lentils), tofu, tempeh, and edamame.- Whole grains: Opt for whole grains like quinoa, brown rice, oats, and whole wheat products.- Healthy fats: Include sources like nuts, seeds, avocados, and olive oil in moderation.3. Portion control: Be mindful of portion sizes. Even healthy foods can contribute to weight gain if consumed excessively.4.Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, leading to unnecessary calorie intake.5.Avoid processed foods: Minimize intake of processed vegetarian foods like sugary snacks, desserts, and heavily processed meat substitutes.6.Physical activity: Incorporate regular exercise into your routine. Aim for a mix of cardio (like brisk walking, jogging, or cycling) and strength training exercises to help burn calories and build lean muscle mass.7.Monitor progress: Keep track of your weight and measurements regularly, but remember that weight fluctuates daily. Focus on long-term trends rather than daily fluctuations.8.Sleep and stress management: Ensure you're getting adequate sleep (7-9 hours per night) and managing stress effectively. Lack of sleep and high stress levels can contribute to weight gain.9.Avoid extreme measures: Crash diets or drastic reductions in calorie intake can lead to nutrient deficiencies, muscle loss, and other health complications. Sustainable weight loss is about making long-term lifestyle changes.Remember, losing weight rapidly can strain your body and may not be sustainable or healthy in the long term. Aim for gradual, steady weight loss through healthy eating and lifestyle habits for lasting results.Bhuvana Balamurugadas Consultant DietitianHealthy Diet Studio+919150550354

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Have you ever been keen in knowing the different methods used to determine a healthy target for weight loss, aside from BMI and waist size? Is there a specific formula that can be used?Here are three simple methods to determine a healthy target for weight loss beyond just BMI and waist size:1. Body Fat Percentage- Description: Measures the proportion of fat to total body weight.- Healthy Ranges:- Men: 10-20%- Women: 20-30%- How to Measure:- Skinfold Calipers: Measures skinfold thickness at various body sites. 2. Lean Body Mass (LBM)- Description: Focuses on the mass of non-fat components (muscles, bones, water).- Formula:- LBM Calculation: LBM = Total Body Weight - (Total Body Weight × Body Fat Percentage)- Goal: Set a weight loss target that preserves or increases LBM while reducing fat mass. 3. Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE)- Description: Estimates daily calorie needs based on resting metabolic rate and activity level.- Formulas:- Mifflin-St Jeor Equation:- Men: BMR = 10 × weight in kg + 6.25 × height in cm - 5 × age in years + 5- Women: BMR = 10 × weight in kg + 6.25 × height in cm - 5 × age in years - 161- TDEE Calculation: Multiply BMR by an activity factor (e.g., 1.2 for sedentary, 1.55 for moderately active).- Application: Create a calorie deficit based on TDEE to achieve weight loss.By focusing on these methods, you can set a healthy and personalized weight loss target. Always consider consulting with a dietitian and take it forward!!!All the Best.Bhuvana Balamurugadas Consultant DietitianHealthy Diet Studio+919150550354

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Can I reduce weight by diet and just walking?

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#healthydietstudio #weightloss #healthylife

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One of the interesting queries I recieved from my client!!!Can losing weight cause saggy skin? If so, how long does it take for the skin to tighten up again?Losing weight can indeed cause saggy skin, particularly after significant weight loss. The skin loses elasticity over time, and when it's stretched for a long period due to excess weight, it may not easily return to its original shape. Factors such as age, genetics, the amount of weight lost, and the speed of weight loss play crucial roles in skin elasticity. Older adults tend to have less elastic skin compared to younger individuals.To tighten loose skin after weight loss, the process can vary widely among individuals. Skin retraction can take several months to a couple of years. Gradual weight loss, rather than rapid weight loss, can help minimize sagging skin. Including strength training in your exercise regimen can help build muscle mass, which may improve the appearance of loose skin. Additionally, maintaining a healthy diet rich in vitamins and minerals, particularly vitamin C and collagen, can support skin health.#linkedinforcreators#linkedinhealth#linkedinweightloss#healthyeating#healthyweightloss#holisticapproach#skinhealth#postweightloss#onlineconsultation#chennai#tambaram#healthydietstudioBhuvana BConsultant DietitianHealthy Diet Studio+919150550354

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What unexpected habits have helped you maintain my weight loss?Unexpected habits that support weight loss include:1. **Mindful Eating**: Paying full attention to the eating experience helps recognize true hunger and fullness cues, preventing overeating.2. **Consistent Sleep Schedule**: Adequate sleep regulates hormones like ghrelin and leptin, which control hunger.3. **Staying Hydrated**: Drinking water before meals can reduce calorie intake by promoting a feeling of fullness.4. **Small, Frequent Meals**: Eating smaller portions more frequently keeps metabolism steady and prevents extreme hunger.5. **Incorporating Non-Exercise Activity Thermogenesis (NEAT)**: Simple activities like walking while on calls or using stairs increase daily calorie burn.These habits, though seemingly minor, collectively contribute to sustained weight loss.Bhuvana Balamurugadas Consultant Dietitian Healthy Diet Studio+919150550354

Is it possible to lose weight and maintain it without experiencing loose skin or sagging muscles?Yes, it is possible to lose weight and maintain it without experiencing loose skin or sagging muscles by following a well-structured plan that includes gradual weight loss, muscle-strengthening exercises, and a balanced diet.1. **Gradual Weight Loss**: Aim to lose 1-2 pounds per week. Rapid weight loss can lead to loose skin because the skin doesn't have enough time to adjust to the body's new shape. Gradual weight loss allows the skin's elasticity to keep pace with the body's changes.2. **Strength Training**: Incorporate regular strength training exercises into your routine. Building muscle mass can improve skin firmness and prevent sagging muscles. Exercises like weightlifting, resistance band workouts, and bodyweight exercises (e.g., push-ups, squats) are effective.3. **Balanced Diet**: A diet rich in protein, healthy fats, vitamins, and minerals supports skin health and muscle maintenance. Protein is crucial as it helps build and repair muscle tissue. Include foods like lean meats, fish, eggs, legumes, nuts, and seeds in your diet.4. **Hydration**: Staying well-hydrated is essential for maintaining skin elasticity. Drinking plenty of water supports skin health and can help prevent sagging.5. **Skin Care**: Regular skin care, such as moisturizing, can help maintain skin elasticity. Products containing ingredients like hyaluronic acid and vitamin C can be beneficial.6. **Collagen Supplements**: Some studies suggest that collagen supplements can improve skin elasticity and hydration, which may help reduce the appearance of loose skin after weight loss .By combining these strategies, you can lose weight in a healthy, sustainable way while minimizing the risk of loose skin and sagging muscles.Bhuvana Balamurugadas Consultant DietitianHealthy Diet Studio+919150550354

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On World Menstruation Day I would like share insights on superfoods helpful during menstruation. Spinach:Benefits: Spinach is rich in iron, which is crucial during menstruation due to blood loss. It also contains magnesium, which can help alleviate menstrual cramps.Evidence: A study published in the Journal of Obstetrics and Gynaecology Research highlighted that dietary magnesium can help reduce the severity of primary dysmenorrhea (painful menstruation).Yogurt:Benefits: Yogurt provides calcium and probiotics. Calcium can help reduce menstrual pain, while probiotics support digestive health, which can be disrupted during menstruation.Evidence: Research in the Journal of Obstetrics and Gynaecology found that calcium supplementation can reduce the intensity of menstrual pain.Bananas:Benefits: Bananas are high in vitamin B6 and potassium. Vitamin B6 helps reduce bloating and mood swings, and potassium can alleviate muscle cramps and improve overall energy levels.Evidence: A study in the Journal of Caring Sciences indicated that vitamin B6 supplementation significantly reduced PMS symptoms such as bloating and depression.Dark Chocolate:Benefits: Dark chocolate contains magnesium and antioxidants. Magnesium helps reduce menstrual cramps, and antioxidants can improve mood and reduce stress levels.Evidence: According to research published in the Journal of Health Psychology, dark chocolate consumption was associated with better mood and reduced stress during the menstrual cycle .Salmon:Benefits: Salmon is rich in omega-3 fatty acids, which have anti-inflammatory properties that can help reduce menstrual pain. It also provides vitamin D, which can improve mood and energy levels.Evidence: A study in the International Journal of Gynecology & Obstetrics found that omega-3 fatty acids significantly decreased the intensity of dysmenorrhea .Walnuts:Omega-3 Content: Walnuts are one of the best plant-based sources of ALA.Benefits: Consumption of ALA has been associated with various health benefits, including anti-inflammatory effects which can help reduce menstrual pain.These superfoods can help alleviate common menstrual symptoms such as cramps, bloating, and mood swings. Incorporating them into a balanced diet can provide comprehensive benefits for overall menstrual health.#linkedinforcreators#linkedinhealth#worldmenstruationday#mindfuleating#healthyfats#antioxidants#antiinflammation#healthylife#healthyeating#healthydietstudioBhuvana BConsultant DietitianHealthy Diet Studio+919150550354

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