Shred With Nishee

Diet and workout during Ramadan: ⁣⁣⁣⁣⁣⁣
🌙 🌙

Have you ever received this advice that you should not eat after 7pm, otherwise you will gain weight?

The truth is your body doesn’t know the time. The body doesn’t stock food as fat that you eat after 7pm. Weigh loss or gain depends on your total calorie intake throughout the day.

Actually, what happens when you have a restrictive eating window, it helps you in reducing the total calorie intake (ex. Midnight snacking while watching TV or while studying) and you lose weight.

But there are more practical ways to do that. ⁣⁣⁣⁣⁣⁣

You may have heard that you should not eat rice at night or you should not sleep just after eating rice. The reason could be that rice makes you feel full for longer and can cause bloating if you overeat.

Let’s say, for lunch, if you cook 100g raw rice, it contains approximately 365 kcal. Now if you prepare the same amount of rice for dinner, how many calories would it contain? 365 kcal right? The time you consume the food do not matter much. What matters the most is total calorie intake.

Any food in isolation can not make you gain or lose weight.
Rice is a good source of carbohydrates.
Rice does not have a direct impact on weight gain or weight loss.
Enjoy your rice anytime of the day.
But should be within your calorie intake. ⁣⁣⁣⁣⁣⁣

“I just wanna reduce my belly. Rest of the body parts are ok…”

“My arms are saggy. What should I do to tone them?”

“I wanna reduce my thighs. They are too big. “

“I wanna lose weight but my chest size should not reduce.”

I get to hear these all the time.

It is not possible to reduce body fat from one particular area of the body.

Spot reduction is a myth. If you want to reduce fat from a particular area you have to reduce overall body fat.

How to do that?
1. Follow a calorie deficit diet
2. Perform Strength training
3. Increase NEAT
4. Sleep 6-8 hrs
5. Be consistent and have patience

Note: When you are doing ab exercises, keep in mind that you are doing that to strengthen the abdominal muscles not to reduce fat from your tummy. ⁣⁣⁣⁣⁣⁣

Whoever made this statement shows lack of knowledge about the biological structure and how hormones play their role.

Women cannot look like men or bulk up even if they do weigh training.

Weight training has multiple advantages to women such toning the body, increase muscles strength, muscle endurance… etc

So, ladies… stop doing endless cardio, don’t even look at the tiny pink dumbbells. Be smart and go to the weight training area in the gym. Or invest in adjustable dumbbells and lift at home. Don’t be afraid 👍🏻 ⁣⁣⁣⁣⁣

You may have seen this on websites, newspapers, blogs…etc

Here’s the truth. Water keeps us hydrated. Without the correct amount of water, the organs aren’t able to do their job properly. Always have sufficient water. The body eliminates water as sweat or urine. Fat cells won’t exit with the water.

It doesn’t matter if you consume lemon or honey, if you are on a calorie deficit, you will lose weight.

Drinking lemon juice with warm water may promote digestion and increase metabolism but it is yet to be proven by science / research.

The point is, consuming or eliminating a particular food item would not lead to weight loss, overall calories matter. ⁣⁣⁣⁣⁣⁣

What matters is how you feel and look, Not what the weighing scale shows.

Weight loss is the by product of your correct eating habits and activity levels.

A diet should be a sustainable one which you can incorporate for a long time. ⁣⁣⁣⁣⁣⁣

Let go of activities, habits, people that don't serve you anymore -Meher Mirchandani-

Trust me… This really works. This makes more space for your growth and journey

Invest your time and money in the right thing.

Happy Weekend guys ! ⁣⁣⁣⁣⁣

Building habits is not easy but if you start taking baby steps, one at a time, it becomes an addiction. First let’s change our mindset. Everything on the outside will change along with it. ⁣⁣⁣⁣⁣

You don’t have to go extreme… Just be consistent 💪 ⁣⁣⁣⁣⁣⁣

Basics about anemia
⁣⁣⁣⁣⁣⁣

Vegetables play a big role in our diet
➡️ Good source of dietary fiber
➡️ Improves gastro intestinal health
➡️ Enriched with vitamins
➡️ Helps in weight management
Make sure to include lots of them on a daily basis ⁣⁣⁣⁣⁣⁣

Habit 2
Don’t eat LESS, eat RIGHT ⁣⁣⁣⁣⁣

Let’s have a fit start by working on habits. Let’s stop giving XYZ reasons. We have 24hrs. Just start by spending 20-30 minutes for yourself ⁣⁣⁣⁣⁣⁣

Let’s start the year in style 👍🏻

I know all of us are enjoying Christmas meals… consider it as a cheat meal. 😉Enjoy 👍🏻

According to research, 2/3rds of adults in many countries fail to have 8hrs of recommended sleep. Sleeping less than 6hrs destroys the immunity system (risk of cancer, disrupt blood sugar levels, high BP, weight related issues…etc)

Waking up tired can be remedied with few changes to your lifestyle. Below are some practical habits that we can implement to improve our sleeping habits and quality

➡️ Avoid caffeine (coffee or pre workout) close to 4-6hrs of bedtime as it is a stimulant which can disturb your sleep

➡️Though small naps during the day may help you stay active, longer naps and daytime sleep may impact your night sleep

➡️ Exercises have shown to improve the quality of sleep and reduce the symptoms of insomnia

➡️ Body temperature plays an important role in sleep, so maintain proper room temperature to improve sleep

➡️ A high carb meal prior to bedtime may help in better sleep because of tryptophan hormone which can make you feel tired (the body uses tryptophan to help make melatonin which helps regulate the sleep wake cycle

➡️ Avoid the electronic devices that pose blue light as it negatively impacts the circadian rhythm

➡️ Keep yourself hydrated but don’t drink a lot of water prior to bedtime which wakes you run to the washroom in the night

Input emotions of success, energy, happiness which makes you wake up fresh next morning. Try it tonight ❤️ ⁣⁣⁣⁣⁣⁣

I often hear…

➡️ I get up early but I have breakfast late. Till then I drink few cups of tea.

➡️ I skipped my breakfast and had tea with biscuits/ rusk

➡️ I eat very little but still my weight is not reducing.

Tea time is probably the best part of the day for many people.

Small food items that you love eating along with tea can easily add up to make a big difference in overall calories consumed within the day.

Let’s be aware of the calories that you intake along with side snacking. ⁣⁣⁣⁣⁣⁣

Eating carbs at night will make you gain weight?

It is a complete myth. Any food in isolation cannot make you gain or lose weight and timing of the food doesn’t matter much.

What matters the most is the total calorie intake. If you exceed the intake of the day, you will gain weight.

Enjoy your carbs anytime during the day but, it should be within your calorie intake ! 👍🏻

⁣⁣⁣⁣⁣⁣

When you are truly hungry, you feel a continuous growling in your stomach, low in energy, headache…etc

Cravings are more of a psychological need where you crave for something specific. This can be unhealthy at times if you are not strong mentally.

How to manage cravings :
✅Don’t stay on a huge deficit for a long time
✅Try to distract yourself with other activities (go for a walk)
✅Plan your meals in advance
✅Reduce stress levels (stress has a direct connection with overeating)
✅Have sufficient amount of sleep (as your energy levels will be high and you can maintain the positivity during the day) ⁣⁣⁣⁣⁣⁣

⁣It is always easy to overeat processed food. But always remember, they are highly calorie dense and less satiating. Sticking to unprocessed food definitely helps you not to overeat and maintain the calorie deficit (below are approx calories per 100g)⁣⁣⁣⁣⁣

Take control of your life. Gather your thoughts and find your ways to cope with STRESS ⁣⁣⁣⁣⁣

⁣How to reduce belly fat?⁣⁣⁣⁣⁣

It’s Weekend 🥳 Let’s party 🍾
Wait ✋🏻 Worth reading this…

➡️Alcohol are considered as empty calories as there are no nutrients.

➡️It slows down your metabolism over a period of time and adding higher body fat stores

➡️If you drink, you are less likely to be active on the next day

➡️Alcohol can slower your testosterone levels which plays a big role in fat loss and muscle gain

➡️Not only does alcohol lower your inhibitions about the food choices you make, but it can also increase your appetite

⭐️Note: if you are trying to lose weight, my personal recommendation is cut out alcohol completely for best results. Once you achieve your dream physique, you may slowly reintroduce alcohol in moderation. You may consume during your foss journey as well but, keep in mind that your progress will be slow. Use low calorie options and always use in moderation

Cheers 🍻 .⁣⁣⁣⁣⁣

Achieve the best physique before the new year 💪⁣⁣⁣⁣⁣

Achieve the best physique before the new year 💪⁣⁣⁣⁣⁣

❤️ ⁣⁣⁣⁣⁣⁣
❤️ ♥️ ❤ ❤️ ❤️❤️ ❤️😍 ❤😍 💑 💖 🖤 😍