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December 04, 2024 03:08 PM IST
Nutritionist Shalini Sudhakar suggests three mindful techniques for creating a calorie deficit in the body, which can lead to sustained weight loss.
Nutritionist Shalini Sudhakar promotes conscious living and regularly shares nutrition tips on her Instagram profile. In his recent video, the nutritionist explained how calorie deficiency can be harmful if we are not careful. The nutritionist said that when we reduce carbohydrates from the daily diet, it can help in losing weight, but it can also lead to cravings. Read this also Fitness coach who lifted weight from 72 to 58 kg shares 5 effective fat loss workouts that helped her
How can calorie deficiency have adverse effects?
Shalini Sudhakar said that when we stop consuming carbohydrates, the body reaches to fat cells for energy. Therefore, more energy is consumed, more fat is burned and body weight is reduced. However, we can only do this for 2-3 weeks, as hunger pangs and cravings soon set in. Due to this, we start consuming more carbohydrates in less time, due to which we can regain our lost kilos. Or worse, it could net us more profit than we ever dropped in the first place. Read this also Woman who lost 7 kg in 21 days shares her intermittent fasting diet
Therefore, nutritionists suggest three simple steps to maintain weight loss and ensure that the lost kilos do not return to the body:
Protein and Fiber:
“Make sure to include 1 cup of protein and 1 cup of vegetable at every meal. There is no need to indulge in any kind of special diet, you can eat the same food that everyone else is eating at home. Just make sure to never miss protein and fiber. This will naturally reduce carbohydrate intake and leave you in a calorie deficit,” read an excerpt from her caption.
Exercise:
Workouts are also a part of the weight change journey. The nutritionist said, “Exercise for 1 hour a day, 6 days a week. This can be any form of exercise as simple as walking, but make sure to never skip it. “This is the most important way to burn more calories because most people have a very sedentary lifestyle.” Read this also How to lose 4 kg weight in 30 days? Fat Loss Coach Shares 4 Tips for ‘No Shortcuts, Just Results’
Quality Sleep:
“Sleep, sleep, sleep! Sleep on time i.e. before 10.30 pm. Disrupting your sleep cycle will disrupt your circadian rhythm which will mess up your cortisol levels. When your body is making high levels of cortisol, your body will store more fat and all your weight loss efforts will have little or no results,” wrote Shalini Sudhakar.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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