VandanaSachdeva

02/04/2022

Always choose a diet which you can enjoy and stick to in long run.Here are some meal ideas which I mostly use for myself and recommend to all my mentees.Simple always work better!

19/03/2022

Intermittent Fasting
A great tool which is used to create deficit for fatloss.It allows you to eat for certain time duration a day or can be followed by fasting for 2 days and eat normally on other 5 days.
The most popular is 16:8 fasting.Fast for 16 hours and eat for 8 hours.For example If a person has to consume 1600 calories,he can consume the same in 16 hours or in 8 hours.At the end of the day,total calories consumed matter.
IF is a great tool used by many folks but not for all.If you are OK without breakfast,go ahead..It would be easy for you with IF.
Choose a diet which you can follow happily.

16/02/2022

29/01/2022

Comparison between Regular Milk and Dark Chocolate ::
Regular milk chocolates are made of mainly sugar,milk solids and coca butter while Dark chocolates have mainly coca cocoa butter and less sugar and milk solids.
Amount of sugar may make Regular chocolates more platable for many people but it's difficult to overeat Dark chocolates.
Looking at the calorie content,Dark chocolates generally are slightly higher in calories and quite bitter in taste..
Dark chocolates have shown some health benefits because of coco content present within them.To reap the benefits, you will have to consume them in large amount which is not advised.
You can choose any of them in moderation and make sure you don't overeat them as both are calorie dense..

22/01/2022

Loose 10 kgs in a month!!!
Sounds very attractive but does it work in long run??
Weight maintenance is the most challenging task..Often people get back to their original weight after few months of weight loss program.Because the Speed at which they lost weight was too fast .
Looking at sustainability point, weight loss recommendation is 0.3-1% of bodyweight per week.Anything less or beyond this can either be demotivating or too fast..
Always have patience in fatloss journey.
Fatloss is difficult and maintenance is the most difficult.

07/01/2022

Protein and its requirements are individualistic..It is the most imporpartant macronutrient required by body.From skin,nails,hair to body's hormones everything is made up of proteins.
Our Indian vegetarian diets mostly lack in proteins which needs to be increased for better health conditions.

05/01/2022

Introducing a working IT professional and mother of small baby completing her 12 week fatloss journey. You are a Super Woman who successfully do all your responsibilities and simultaneously show results with your dedication.

Proud of you!!
You are now going to motivate many many women who don't know you..
Keep it up...

28/12/2021

Fat loss pillars
Nutrition is one of the strongest pillar of fatloss.If nutrition is not correct,training or supplements if you use will go waste..Infact Nutrition alone is enough for fatloss.
But-----
Strength training helps to preserve muscle mass and yes its a small contributor of energy expenditure(burns calories) also.

Cardio is a tool for fatloss not a training.I used tool because it is used to accelerate fatloss..Still its not necessary..

21/12/2021

How to build a balanced plate with portion control..When we say balanced meal, it is a meal with combination of proteins,healthy fats,whole grains and vegetables.
Proteins and fats are the most essential macronutrients of body.Once they are fixed we can manipulate carbohydrates.
When you fill plate at home or outside always fill atleast 1/4 of plate with lean proteins.
Next half of plate should be vegetables.This combination of proteins and veggies will fill you soon.Rest portion you can have carbs or fats or any of your fav food..

I like or dislike but I have learned to include Proteins and veggies in all my meals.Disclipline !!!