This article is given by Dt. Nidhi Nigam, a certified Health Coach, and Clinical Dietitian, engaged in the field of therapeutic nutrition, weight management, and general health counseling for over 5 years. Nidhi is known to apply the principles of Nutri-Genetics, lifestyle modifications and food management, to optimize health and weight of individuals while catalyzing their quest for all-around fitness and energy. In her continued research on nutrition, Nidhi closely monitors global trends to bring the best in nutrition and care to her clients. Her area of expertise includes managing several metabolic health conditions like Diabetes, Hypertension, PCOD, Thyroid and Digestive Disorders, High Cholesterol, Gout, to name a few. Nidhi truly believes that the human body is very resilient and possesses the capability to self-heal itself if nourished with the “Right Food”. Practicing this belief, she has successfully helped more than 100 clients achieve their weight and health goals. She has acquired a solid foundation in the field by successfully completing Advanced Diploma in Dietetics & Nutrition from VLCC, Diploma in Clinical Nutrition from Apollo Medvarsity, Post Graduate Diploma in Integrative Health coaching from IIN USA. Studies show that 1 in 6 women and 1 in 5 men are overweight in India. The average age of people with heart ailments is coming down. 24% men and 22.6% women in India aged 25 years and above are suffering from high BP. There are nearly 50 million diabetics in India. Many of these diseases are “Life Style” induced- like poor nutrition, lack of physical activity, stress etc. The fast-paced corporate life in the modern competitive world is, unfortunately, making people less healthy as they become prone to Life Style diseases.
Healthy people are more productive, more creative and happier.
So, how do we help people become healthy?
Studies show that losing weight, correcting food habits coupled with subtle changes to lifestyle are the biggest safeguards against many obesity-induced diseases.
Here are some tips that will help you lose weight this Summer and stay Healthy and Happy
Hunger is often confused with dehydration. Next time you feel like having a snack, have a glass of water first and watch for ten minutes.
EAT CARBS: REAL CARBS!
Replace refined carbohydrates like white bread, pasta, bagels, cereal, and pretzels with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes.
CHOOSE HEALTHY FATS
Good fats promote several health benefits such as protection against heart disease, cancer, Alzheimer’s, and depression as well as reduced blood pressure and lower cholesterol. Choose sources such as nuts, seeds, fish, avocados, and extra virgin olive oil.
EMPHASIZE LEAN PROTEIN
Our bodies require protein to continuously renew and replenish our cells, stabilize our blood sugar, and give us energy. Many foods contain protein, but the richest sources include animal products like meat, dairy, eggs, and fish as well as plant sources like beans, nuts, and seeds.
By eating a hearty breakfast, you’ll give your metabolism a jumpstart and be in better control of your cravings.
EAT MORE FREQUENTLY
It’s important to balance your food intake throughout the day to help maintain normal blood sugar and decrease the chances of binging when hunger strikes.
EXERCISE YOUR BODY AND MIND
Exercise has enormous benefits for your mind and body, with research boasting decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, AND it boosts your mood! Strive to be active at least 30 minutes every day
CATCH SOME zzzz’s
Research suggests that those who sleep five hours or less weigh five pounds more than those getting at least seven hours of shut-eye per night.
LEARN TO COOK
Cooking meals at home allow you to control portion sizes, the quality of ingredients and cuts your intake of sodium, fat, and calories.
KEEP TRACK OF WHAT YOU EAT
Be a food detective and investigate what you choose to put into your body. Check labels and avoid ingredients such as sugar, trans fats, high fructose corn syrup, and long chemical names that are hard to pronounce.