In the words of a 20year old

"I am eternally grateful to all my readers, for their responses and queries.  This one touched my heart... Somewhere I felt it to be my story a few months back.  Now that has changed, but I still connect with the emotions in it.  I hope that you find it meaningful and inspiring... And that it makes you move ahead to your health goals with as much passion.

Keep healthy, keep happy!"

Name: ----

Age: 20years

Weight: 73kgs

Health goal: I want to lose 10kgs of weight by December.

Reason for wanting to weight loss:

My interest in losing weight has health, emotional and social connect attached to it.

On the basis of health, a lot of weight is not healthy and can lead various kinds of disorders.  My father is diabetic and my mother is patient of BP and Thyroid.  Being the first born, I am more prone to these disorders and if I don’t take good care of my health, I might get any of these disorders or any other disorder at a very early age.  More than being thin I want to be fit.

I have recently started noticing that my size in clothes has started increasing.  Now in my body type only Indian wear suits best for me.  I wear only ‘Kurtis’ and ‘salwaar-kameez’ because I am able to hide a few kilos in it and it covers up for my problematic areas.

I want to wear dresses, t-shirts and tops but find a few that looks good on my body type.

Now, I am observing myself opting for loose dresses and the thing I love the most, i.e. shopping, has reduced because I am not able to find the clothes I like in my size or it doesn’t suit my body type. 

There are two weddings coming up in my family and I want to look good on those occasions.  Other relatives turn up and say, “Oh! Have you put on weight?” and I find it really embarrassing.  Even my parents are unhappy with my body structure.

I find it embarrassing when my parents restrict my food habits and say something even if I am taking a second serving.  My friends have title me with casual synonyms of fat such as ‘moti’, ‘bhains’, etc., which are more frequently used these days.

My sister who is two years younger, was much bigger in size compared to me, lost drastically by skipping meals or eating bear minimum.  She went in for crash dieting and lost oodles of weight and now is thin and looks good and is healthy.  She can wear anything and everything and can carry it off soo... well!

When I seem my photographs which are taken recently, I notice that I look huge compared to my other friends who are not thin but healthy.  On comparing my photos with the old ones, I observe the changes in me and know how much I've gained.  I want to get back to the old shape and be healthy and fit.

I have done dieting, both gradual and crash, and ended up falling badly sick with a weak body.  I tried my sisters way but again was not successful.

I went for walks and gym workouts on treadmill and exer-cycle, but couldn't continue it more than a week or two, because I hate exercising and if I missed a day, I started avoiding it.

I do not consume much food.  I have home cooked food and don’t prefer eating junk food.

In present scenario, when I should feel good about myself, I end up feeling self-conscious and don’t feel confident with regards to my looks and appearance.  I try to pretend to be okay, but now I am not comfortable with myself anymore.

The feeling when the regular clothes start looking like maternity clothes

My cousin sister had visited us in the month of May.  On her visit, she had gifted me a fancy kurta (a kind of tunic worn in India) with block print and velvet work.   I had really liked it and worn it the next day itself.  Everybody complemented me and said the colour suited me.  I was thrilled with the compliments and felt that the kurta was a perfect fit, up until now.

It is the month of July (two months from the day I got my gift) when I write this testimonial.  I have become aware of a new truth... which, I’d like to share with all of you today.  The truth is simple – The only feeling better than that of having clothes fit you just perfectly is the feeling when the regular clothes start looking like maternity clothes.  And this is also the feeling I just experienced with my block print and velvet work kurta. 

I am now being asked ‘how am I losing the flab’.  The answer is no big secret.  It’s just developing a SMART goal.  Here, I’ll give you an example-

S - Specific: I want to lose / gain weight.

M – Measurable: I want to lose / gain 10kgs weight.

A – Achievable: I want to lose / gain 10kgs weight with proper diet and exercise.

R – Realistic: I want to lose / gain 10kgs weight with proper diet and 1hour daily exercise.

T- Timely: I want to lose / gain 10kgs weight with proper diet and 1hour daily exercise in the coming 3months.

Develop your goals and share them back with me.  I’ll be happy to assist you in reaching them.

You can easily contact me on +919998141408 or email me at anna.assists@gmail.com.

To all of you out there - Get your dream shape and weight... Ask me how!!

Being 10kgs lighter

Life was going normally at 80kgs too.  I would go on doing the regular home and job related work.  I would engage in occasional adventurous trips to the hills and rivers, as well as manage to squeeze in time for the bi-weekly dance classes.  Weight was never a heavy issue for me.  Clothes were never XL issue for me.  My knee joints were never too painful issue for me.  My inability to do certain forms of exercises was never a wishful issue for me.  Like I said, my life was going normally for me at 80kgs.  All was as it ever was, until one day a random free fat analysis told me that my body was working like that of a 50year old.  My age was 25years... only!

With this shocking wake up call, the analysts were kind enough to educate me on what to do next.  They patiently explained the concept of both nutrition and calories from food and how body functions on both of them.  I understood that I could hit the balance with 40% carbohydrates, 30% proteins and 30% fats balanced with other trace amounts of minerals and vitamins and most importantly water. 

I got more interested in this health science and started applying these principles for consuming food to myself and added moderate exercise in my routine.  The results started unveiling.  I lost 4kgs in the first 20days itself and the weight machine count kept on decreasing as the days passed by.  The process is still on.

I am now officially 10kgs lighter, and reducing more weight in a healthy way by the moment.  My clothes size has officially reduced from XL to L, and I am currently aiming for a size M.  My knees complain less, and I feel fitter while exercising (I can now do push-ups).

My life was going on normally at 80kgs.  It is going on normally right now too at 70kgs.  It will probably go on normally also at 60kgs.  The thing is I now know how it feels to be 10kgs lighter.  And I feel better lighter, both physically and mentally.  I also know this that if I can do it, you can do it too... anybody can do it.  So... Lose weight now, ask me how? J

Air air everywhere... But not an inch to breath!

According to WHO (World Health Organization) Reports, air pollution has become world's single biggest environmental health risk, linked to around 7 million deaths in just one year - 2012.  Air pollution is increasingly linked with ill health and deaths in rich countries as traffic emissions rise. 

The question then arises - "What is the solution to this madness? It isn't possible that we stop breathing! So then how should we deal with the harmful effects of this pollution?"

Well, here are a few answers you could consider…

     1.    Breath-in – Hold – Breath-out:

This is just to emphasize on the practice that is required to breath properly.  Most of us do not pay any attention to our breathing patterns, and hence never realize if we are doing it correctly or not.  Practicing by doing breathing exercises, especially as a regular morning practice, ensures stimulation of all cells of the body and also sets the correct breathing pattern for your body, for the day.

     2.    Re-locate:

Though it may sound too glamorous to be done, the thing is that most of the western countries have better pollution control as compared to those practiced in the Indian sub-continent, resulting in higher health risks due to air pollution in this part of the world.  If you can, and if you feel up to the task, see if you are ready to go that extra mile(s) to another place of better health conditions.

     
     3.    Conserve energy:

Do you find yourself reaching for the vehicle keys, even to reach your neighbour’s home? Pause. Think. Put the keys back.

It is essential for us to conserve all types of resources being provided to us by the generosity of Mother Nature, and the technology of human mind.  We have it, we can afford it.  But remember, there is a thin line of difference between use and abuse.  Ensure that you are maintaining it as well as respecting it.

     4.    Consume antioxidants in some form:

Antioxidants are substances (occurring naturally, or even man-made) which may act as a preventive steps from the strain of the pollution as they are able to prevent or delay some types of cell damage.  Examples of antioxidants include vitamins C and E, selenium, and carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin.  These nutrients are available in fresh vegetables and fruits.  They can be also made available through other herbal sources of supplements.

Post the 5-kg weight loss

Congratulations that you've started working your way towards your health... Now that you already feel lighter and are motivated to lose more, here are certain pointers that'll keep you on track.

1. 4-kg is a good figure:

Weight loss occurs in varying degrees, based on the nutrition-intake, exercise habits, lifestyle, genes, basic metabolism rate, etc.  However, 4-kg loss per month is a good figure to stick to. Why? Simply because it ensures no-crash diets and cramped exercises.  Always remember, you are getting back in shape to feel healthy and not sick.

2. Waistline vs. Weight line:

Do you feel that post the 5-kg weight loss, there is a stagnation in the weight scale? Simple solution, get a measuring tape and take your measurements.  If you find that your waistline is shrinking in a consistent manner, you are on the right track.  How does this happen? This phenomenon requires a general understanding of basic physics and biology, that is,  one kilogram fat consumes more volume than one one kilogram of muscle.   Thus, you increase your muscle value, while decreasing your body fat, thus keeping the body weight the same, while still looking fab!

3. The fat that makes you lose fat:

You heard it right... You need fat to lose fat!  Omega-3 fats are so important because all the cells in the body are made up of a double layer of fats, and the fat that makes up those layers dictates how well your metabolism will work.  Studies show that supplementing with omega-3s significantly increases lean mass, while decreasing body fat at the same time. Omega-3 fish oil improves the body’s testosterone-to-cortisol ratio by lowering cortisol and it turns on the fat burning genes, while turning off the lipogenic or fat storing genes.  The human body does not naturally produce these fats, and hence Omega-3 supplements need to become essential part of your diet.

Feel more confident about the direction... Go ahead and keep feeling better.

Keep healthy!

Make a start

What does it take for an individual to take the first step... make the first move... to get up and reach?  What exactly acts as the perfect wake up call, a call to make a difference to our own health?

The current human life-style has been very well captured by the following lines...

He sacrifices his health in order to make money,

Then he sacrifices money in order to recuperate his health.

So, how do we deal with this phenomenon? Here are some ideas to at least make a start...

1.  Anytime is a good time:

     You woke up late, no issues, start late... You need to stay back late to finish the work, again no worries, start whenever you get time.  Let us not get stuck up in the time loop just to make a start.  The important thing is to begin.

2. Transform self by transforming thoughts into actions:

     Many times we find ourselves stuck in the planning stage.  Remember, the essence of any plan is for it to be implemented. The best of plans are wasted if not put to use in time.  So go ahead, and execute your plan.

3.  Moderation is key:

     2kms of jogging + weight training with 5 pounds of dumbbells + 100 crunches + a bowl of broccoli soup = A tired and exhausted body.

It is essential to understand that doing a lot is as bad as doing nothing (probably worse, as it leaves you sore for the coming few days).  Hence, moderation is essential.

4.  Rome was not built in a day:

     You are working hard to reach your fitness goals.  Good, continue the effort.  It will take time to reach your dream goal... but believe me, its worth the effort.

5.  Nourish, nourish, nourish:

     Exercise focuses on enhancing the body's metabolism rate.  To support this function, it is very important to nourish the body with good food.  Essential macro-nutrients (carbohydrates + proteins + fats) and micro-nutrients (vitamins + minerals + herbs) in appropriate amounts enhance longevity and well-being.  Also, remember to keep yourself hydrated, and water is the best source of replenishing the body.

Do give a thought to what you are doing and what you'd like to do.  And make sure that you make it fun.  Hope the ideas help. :)

Keep healthy!