Swati Sodhi

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Wishing you a healthy and vibrant Republic Day! May your well-being shine as brightly as the spirit of our nation.🇮🇳

47 years of age!
15 kgs lost!
Previous Medical issues: Severe gastric issues, severe back issues, PCOS

A good coach will help you customise a plan that is best suited to you and include the foods that keeps you comfortable!

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Exciting Announcement: With over 9 years of coaching expertise, I am thrilled to announce the launch of my own website! The journey of creating this platform involved more than 7 months of dedicated and intensive effort. My goal was to address the challenges faced by my clients comprehensively.

I invite you to explore the website and share your thoughts in the comments section. Your feedback is invaluable, and I look forward to hearing how you enjoyed the experience!

You've heard it a million times, and here I am again - harping on about WATER. But trust me, there's science behind the hype! Let's break it down:

Slide 1: Metabolic Boost - Drinking water can temporarily increase the body's metabolic rate. This effect, known as water-induced thermogenesis, leads to the body burning more calories to heat the water to body temperature, aiding in calorie expenditure.

Slide 2: Hunger Control - Water consumption before meals can create a feeling of fullness or satiety, leading to reduced calorie intake during the meal.

Slide 3: Supports Exercise Performance - Proper hydration ensures optimal blood circulation, nutrient delivery to muscles, and temperature regulation, enhancing overall exercise performance.

Slide 4: Facilitates Fat Metabolism - Water is essential for various metabolic processes, including lipolysis, the breakdown of fat molecules into fatty acids and glycerol. Staying hydrated ensures that these metabolic processes occur efficiently, aiding in the utilization of stored fat as an energy source.

Hydration isn't just about thirst; it's about optimizing your body's functions. But hey, it's not a miracle worker alone! Combine it with good eats and exercise for that ultimate wellness package.

Sprouts generally have lower protein content compared to their mature counterparts because during the sprouting process, some of the protein is broken down into simpler compounds, such as amino acids, to support the growth of the new plant. Additionally, the focus of sprouting is on generating new plant tissue, so the overall protein content is relatively lower in sprouts when compared to the fully grown plant. However, sprouts can still be a valuable source of protein, along with other nutrients and enzymes.

Sprouts can't be considered a primary source of protein, but they can certainly be a valuable addition to salads and other dishes. They can enhance the nutritional value of your meals by providing extra vitamins, minerals, and fiber. Additionally, sprouts can contribute a modest amount of plant-based protein, which, while not a primary source, can complement the protein content of your salad.

So, while sprouts may not be the main protein source in your diet, they can help elevate the overall nutrient profile of your salads and make them more filling and satisfying.

Your kitchen oils are more than just ingredients; they're powerful influencers of your nutrition and well-being. Let's dive into the world of fats they contain!
Oils come with various types of fats:
>Saturated Fats: These are like the 'hard' fats in palm oil, known for potentially raising 'bad' LDL cholesterol levels.
>Monounsaturated Fats: Think of olive oil as your heart's best friend; it's packed with these heart-healthy fats.
>Polyunsaturated Fats: Oils like mustard and sunflower are rich in omega-6 fatty acids, which play a role in your overall health.

The key here is balance. A mix of these fats in your diet is vital. The oils you choose affect not only the taste of your dishes but also your health journey. So, which oils are your kitchen favorites? Share your thoughts in the comments!

Note:

The smoke point, also referred to as the burning point, is the temperature at which an oil or fat begins to produce a continuous bluish smoke that becomes clearly visible, dependent upon specific and defined conditions.
Smoking point is the primary factor in choosing an oil aacording to the types of cooking.

25 kgs? 29 kgs? No! Just 10 kgs and oodles of inches lost! That’s how FAT LOSS looks! Not MUSCLE LOSS!
Happily ate her rice, cheese etc! That’s the power of science!

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(Fat loss weight loss diet plans fitness health PCOS thyroid nutrition care)

Some transformations are so close to my heart! This is one of them. I have personally followed her personal journey and hardships she has faced! She is MY INSPIRATION! I actually think of her on days when I feel mowed down with my responsibilities & hardships! Meet my NRI client, moved countries amongst so many hardships and still managed to lose weight for her and her child! Beautiful then and beautiful now!

Do comment and leave a positive comment for her! In this world full of hate, let's spread some love and positivity!

This is how i managed to eat under 400 cals on a 7-8 hour road trip. Don't forget to share and SUBSCRIBE to my You Tube channel.

Managed to eat under 400 calories on 7-8 hours ROADTRIP. #diet #fitness #coffeelovers #lowcal

It's Ganesh Chaturthi, one of my favorite festivals! Time to welcome Bappa home and savor the sweet Prasad. But let's face it, festivals are all about indulgence. For a few years now, I've been adding a twist to our Prasad recipes, ensuring we can all enjoy guilt-free. Here are some delightful low-calorie Prasad recipes just for you. Tag me or DM me with pictures and reviews of how it turned out.

It's always a treat to work with NRIs! They don't have any domestic help or staff still they are always ready to put in their best. And these last few kilos and body conditioning is one challenge that i love.
No soups, no salads, no smoothies. Just simple food that you have grown up eating and a consistent home workout. Rest let science do its magic.

Helping one busy MOM at a time.✅

Comment CHANGE now to start your fitness journey ✨

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Whipping up nutritious meals for my little monsters is a joy! 🌈👩‍🍳 I love adding a healthy twist to their daily eats without sacrificing the fun. Dive into this delightful beetroot dip recipe – it's a hit with my fam! Give it a try and share the smiles. 😄🥕

Yes, you CAN be a vegetarian and still incorporate protein in your diet - WITHOUT SUPPLEMENTS! Here’s a 1500 calorie diet plan I recently worked developed for one of my favourite clients.

If you’re looking for a plan customised to your lifestyle, let’s talk!

I found myself caught in the web of believing that my metabolism was the ultimate dictator of my body's ability to lose weight.But as I delved deeper into the world of fitness and nutrition, I began to realize that this perspective was only a fraction of the truth. Yes, metabolism does play a role in our weight management journey. It's influenced by factors we can't control, like genetics and age. But what I had been missing were the factors that I could control – my daily choices, my eating habits, my exercise routine, and my overall lifestyle. 💪

Let's release ourselves from the blame game and instead, focus on the empowering notion that we have the ability to shape our own journeys. By doing so, we can not only transform our bodies but also transform our relationship with ourselves. ✨

This happened in . I was out for a run in front of the and a young artist was setting up his caricature things. I generally stopped to admire his work. While I was gazing in amusement, he said - "I already know what I'll portray for you. Just sit down for 10 mins and pay whatever you'd like" Well, I sat and in under 10 minutes he drew this. I was so amazed. I didn't tell him anything about weights or anything. I guess that's the things about fitness. It shows! I wish I had asked for his insta handle because this deserves a lot of appreciation. Don't miss the ACROPOLIS in the background. What do you think? Do comment below!

From Desk to Discovery: Witnessing the Remarkable Fat Loss Journey of my Client as They Adapt to a New Country! 🌍💪✨ Discovering the World, One Pound at a Time, They've Proven that Change is Possible. Celebrating Their Dedication and Resilience! 🌟🙌

Fuel Your Body with Nourishing Choices 🌿🍎

In a world filled with tempting treats, it's important to pause and consider the impact of our food choices. While some foods may be high in calories, they often fall short in delivering essential nutrients that our bodies need to thrive. 🙅‍♀️🌱

Choosing nutrient-dense foods is like investing in our well-being. Opting for whole, unprocessed foods, bursting with vitamins, minerals, and antioxidants, provides our bodies with the vital fuel they require. These nutrient powerhouses support our immune system, boost energy levels, and promote overall health. 🌟💪

On the other hand, foods that are high in empty calories offer little nutritional value, leading to a potential imbalance in our diet. They may provide a momentary pleasure, but the long-term effects can leave us feeling sluggish, fatigued, and lacking vitality. 🚫⚡️

Let's prioritize nourishment over empty indulgence, making choices that honor our bodies' needs. By selecting foods rich in nutrients, we can experience sustained energy, improved mental clarity, and a strengthened foundation for a vibrant life. 🌈✨

Remember, every bite is an opportunity to nourish ourselves from within. Choose wisely, embrace a balanced approach, and savor the journey towards a healthier, happier you! 🌿💚

Those european postcards are made here?

Diet coke vs coke zero.. What's the difference?

Looking to satisfy your cola craving without the added calories? Let's dive into the intriguing differences between Diet Coke and Coke Zero!

👅 Tantalizing Taste: Diet Coke boasts a slightly sweeter flavor, while Coke Zero aims to mimic the original Coca-Cola taste, catering to your unique palate.

🍬 Sweet Sensations: Diet Coke relies primarily on aspartame, a sugar substitute, for its delightful sweetness. Meanwhile, Coke Zero combines aspartame and acesulfame potassium (Ace-K) to create a flavor fusion that mirrors the classic cola experience.

🎯 Targeted Appeal: Coke Zero, housed in sleek black packaging, was originally marketed towards the gents, offering a sugar-free alternative with authentic cola taste. In contrast, Diet Coke, with its silver attire, captivated a diverse audience, winning hearts with its distinctive flavor.

🌱 Calorie Conundrum: Both beverages are free of sugar and low in calories, making them guilt-free choices. Diet Coke, on average, contains approximately 32 mg of caffeine per 12 fl oz, while Coke Zero edges slightly higher with around 34 mg.

💼 Lifestyle Fit: Whether you're a woman seeking a subtly sweet sip or a man craving an authentic cola experience, the choice between Diet Coke and Coke Zero allows you to align your beverage selection with your individual preferences and lifestyle.

🔎 Dive into the details, consult the labels, and pick your perfect sugar-free companion. Remember, both Diet Coke and Coke Zero offer refreshing alternatives that tantalize your taste buds while keeping your health goals intact. Stay hydrated and enjoy the fizzy goodness, guilt-free! 🌟🥤💧

While it is possible to lose weight without working out, there are some potential downsides to doing so.

So while YOU CAN LOSE WEIGHT WITHOUT WORKOUT, SHOULD YOU? H
ere are a few reasons why you shouldn't rely solely on diet to lose weight:

Muscle loss: When you lose weight through diet alone, you may also lose muscle mass. This can slow down your metabolism and make it harder to maintain your weight loss in the long run.

Lack of cardiovascular health benefits: Cardiovascular exercise, such as running or biking, has been shown to have numerous health benefits, including improving heart health and reducing the risk of chronic diseases.

Reduced strength and flexibility: Strength training exercises, such as lifting weights, can help you build and maintain muscle mass, improve bone density, and increase flexibility.

Increased risk of injury: If you're not regularly working out, you may be more prone to injury when you do engage in physical activity.

Lowered mood and energy: Regular exercise has been shown to improve mood and energy levels, while lack of exercise can have the opposite effect.

While it is possible to lose weight through diet alone, it's important to consider the potential downsides and the benefits of incorporating physical activity into your weight loss plan. A combination of a healthy diet and regular exercise can help you achieve your weight loss goals while also improving your overall health and well-being.

🚫 Say goodbye to these Toxic Culinary Culprits! 🍳🔥

It's time to prioritize your well-being in the kitchen. Stay away from utensils that can harm your health. Avoid non-stick cookware with Teflon coatings, as they can release harmful chemicals when heated. Steer clear of plastic utensils that can leach toxic substances into your food. Say no to aluminum cookware, as it can react with acidic or salty foods, potentially causing health risks. Choose safer alternatives like stainless steel, cast iron, or ceramic cookware for a healthier cooking experience.

Your health matters, so let's cook with caution! 💪🌱

Hope this helps.

Indulgence meets wholesomeness in this delectable Biscoff oat mug cake! 🍰✨ Satisfy your sweet cravings while nourishing your body with this delightful treat that combines the rich, irresistible flavors of Biscoff spread and the goodness of oats. 🍪🥣

With just a handful of ingredients and a few minutes in the microwave, you'll have a warm and comforting mug cake that's perfect for a cozy afternoon or a late-night indulgence. The mashed ripe banana adds natural sweetness and moisture, while the oats provide a hearty texture and a boost of fiber. It's a guilt-free pleasure that will leave your taste buds dancing with joy! 💃

As you take that first heavenly bite, the velvety Biscoff spread swirls through the moist cake, creating a symphony of flavors. The subtle hints of cinnamon and caramel from the spread add a delightful warmth to each mouthful, making it a true delight for your senses. 🌟

Top it all off with a generous sprinkling of crushed Biscoff biscuits, and you've got the perfect crunchy companion to this soft and luscious mug cake. Each bite is a blissful combination of textures that will leave you craving for more. 😍

So, go ahead and treat yourself to this guilt-free indulgence. Whip up a Biscoff oat mug cake, savor its wholesome decadence, and let its flavors transport you to dessert heaven. It's a simple pleasure that brings joy and comfort, all in a single mug. ❤️✨

Transforming my body, one brutal truth at a time. Losing fat is a relentless battle, but I'm ready to conquer it. No sugar-coating here, folks. Here's the raw reality: It takes time, determination, and an unwavering commitment to embrace the grind. There are no shortcuts or magic pills. It's all about hard work and sacrifice.

I've come to understand that losing fat is not just about shedding pounds; it's about reshaping my lifestyle from the inside out. Every day is a choice - a choice to say no to indulgences, to push my limits, and to prioritize my health above all else.

It's a rollercoaster ride, with highs and lows, victories and setbacks. I've learned that progress isn't always linear, and plateaus are part of the game. But I won't let that break me. I'll stay consistent, focused, and disciplined, even when the road gets tough.

This journey isn't just about the numbers on the scale. It's about reclaiming my confidence, embracing self-love, and discovering the strength within. I won't let society's unrealistic standards define my worth. I'm sculpting a healthier, stronger version of myself, both physically and mentally.

So, join me as I sweat, as I stumble, and as I rise. Let's shatter the illusions, embrace the grind, and celebrate the small victories. This is my unfiltered truth, my path to self-improvement. Watch me transform, one brutal truth at a time.