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About Hardika Vira

A post graduate in Dietetics and Applied Nutrition from Mumbai University, Hardika's urge to learn more led her to pursue a certificate course in nutrition, exercise and fitness. With the acquired degree and additional certification, she has been a part of some of the leading hospitals in Mumbai where she helped patients to defend their medical conditions by advising them on proper nutrition. She strongly believes that a regular routine of health and fitness is the first step to a healthy lifestyle. And according to her this certainly does not mean it requires deprivation of any sorts.Hardika is passionate about what she does and aims to utilise her skills and knowledge to help others achieve their goal of healthy living. She regularly does Yoga, Surya Namaskar and core strengthening exercises a few times in a week to remain fit. She relieves her stress by meditating, playing badminton, listening to music and reading.

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More Common Reasons For Not Losing Belly Fat

more common mistakes for not losing belly fatIn my previous article, we looked at some common mistakes for not losing belly fat. In this part, we’re going to go over some more reasons which make it difficult for an individual to lose belly fat. As mentioned before, losing belly fat that has accumulated over the years is no easy feat and these habits make the journey even more difficult. Let’s look at them!

Reasons Why You’re Not Losing Belly Fat 

  1. Lack of sleep: Sleep deprivation or disturbed sleep not only adds on to physical and mental stress, but also affects your choice of food items i.e. you end up eating junk/carbs when you are unable to sleep at night. The ideal procedure of fat loss, growth and development actually takes place when you are in deep sleep. I think now you can relate why people with high stress levels tend to gain weight day by day even when their portions are controlled. Sleeping for 6-8 hours daily is very important.
  2. Starvation: In my practice as a dietician, I have come across a lot of people who starve themselves to lose weight, most importantly, belly fat. It is one of the worst things that you can do to your body. The first thing that your body does when it has access to food post a long gap is to store all the calories in the form of fat and spend the least for various functions of the body as well as for other activities. Small frequent meals and not keeping your body starved for long hours will really help improve metabolism.
  3. Consuming fruits at night or post meals: Most people think that eating fruits at night is healthy and light. But, the fact is that fruits are a rich source of carbohydrates and supply constant energy. We are neither that active at night nor is our metabolism good post sunset. Thus, all the unused calories get stored in the body in the form of fat. With regards to having fruits with/post meals, it increases the carbohydrate load of the meal and all the excess and unused carbs is converted into fat. It is better to consume fruits as a mid meal snack before sunset or a great option to start your day to boost your metabolism.
  4. Sweets/Dessert post meals: Sweets such as ice-cream, pudding, cake or chocolates are sugar laden. Eating them after a meal is quite a bad idea as it leads to more fat deposition. That doesn’t mean you should not enjoy sweets and desserts. You can enjoy them as a mid meal snack. If you manage to have it during the first half of the day, nothing like it. If you are a person who cannot do without sweets post meals, opt for a piece of more than 70% dark chocolate, a small piece of jaggery, chikki made of jaggery and nuts or squeezed rasgulla.
  5. Dehydration: Consuming less water/fluids or increased consumption of caffeinated drinks like tea, coffee, pepsi, coke, etc. leads to dehydration of cells. In the state of dehydration, the cells and organs cannot function at their optimal level and metabolism falls. This aids in less energy utilization for various functions of the body and the unused energy or calories get converted into fat, which are generally stored in the belly region. When you drink less water, all the toxins that are present within the body do not get flushed out of the system and affect some functions of the organs like the liver, kidney, heart and other muscles which further reduces metabolism and effective calorie consumption of the body. This increases the conversion of excess energy into fats. Consuming at least 2.5- 3L of water and choosing fluids like lemon water, vegetable juices, buttermilk, and coconut water over caffeinated drinks, will help you hydrate and rejuvenate your cells.

While you might be making these common mistakes without realizing that they’re harming you, you now have a better idea of what needs to be done! After making these small changes to your life, you can bring about a great difference within you and work towards your health goals.

We hope this article helps you on your journey to losing belly fat and maintaining healthy weight. Let us know your thoughts in the comments below!

For more articles on weight loss, check out Healthy Reads or get the right advice, tailored to your goals, from an expert, by subscribing for GOQii’s Personalised Health Coaching here: https://goqiiapp.page.link/bsr

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Common Reasons For Not Losing Belly Fat

Commons Reasons For Not Losing Belly FatBelly fat is not accumulated in a day or two. It takes several weeks and months of unhealthy eating and lifestyle to build it. When people finally decide to lose belly fat, the first thing they wonder is ‘Why am I not losing belly fat even after exercising so much and cutting down on junk food?’ There are several reasons for it.

Reasons Why You’re Not Losing Belly Fat

Here are a few common reasons why most individuals find it difficult to lose belly fat.

1. Eating Heavy Meals At One Time
Most people struggling with losing belly fat and weight loss are the ones who tend to have too much food at one time. The reason for this is largely either long gaps between the meals or skipping previous meal or if the person consumes food very fast. How is this related to belly fat?

When a person consumes food, it gets broken down to release/provide energy. Firstly, it will fill in the glycogen stores and then the excess calories that are not used up with good physical activity get converted into fats and the most common sites of fat storage is the belly, arms, thighs and buttocks.

When you are having food, only post 20-25 mins of eating, the satiety centers in the brain are activated and you feel full and satisfied. When you eat fast the satiety centers of the brain are not activated and you end up eating more. Small frequent meals and chewing your food thoroughly and eating mindfully is the key to control food portion.

2. Dinner Meals Are High In Carbs & High In Quantity
Due to a hectic schedule, the only meal that we have together with the family turns out to be ‘dinner’ and in turn, it ends up to be the largest meal with a variety of food that the entire family enjoys. Ideally, dinners should be light and should be high in proteins and less in carbs. This is actually vice versa of what is generally practiced.

The reason for the dinners to be light and high in proteins and less in carbs is that post dinner, we are not that active. Hence, there’s no real requirement of all the carbs for energy. The process of recovery of all the muscles that are used up throughout the day, the repairing of all the wear and tear happens during the night and that requires proteins, not carbs.

3. Physical & Mental Stress
This is only with regards to people who are excessively obsessed with exercise to lose belly fat. Excessive exercise leads to physical stress and thus, high cortisol levels. In case of mental stress, you might have noticed that the first thing you would choose is chocolates/ice creams or any comfort foods that are high in sugar or carbs for that matter. At this point of stress, the food gets broken down and is converted to fat and stored in your belly area. Exercise in moderation and keep yourself stress free by indulging in some yoga and meditation or your hobbies.

4. Consumption Of Processed Food
Do you have the habit of reading labels? Do pick one product that you eat the most and read the label today. Most of the processed or ready to eat food products are high in sugar, fat or refined carbs. They are extremely low in fiber as well. Even the fiber enriched product gives less than 2gm of fiber per serving. Read labels and choose wisely. The best solution here is to eat homemade food or you can try some variations to increase fiber intake by incorporating more veggies/fruits along with the main product.

5. Aerated Drinks
Products containing HFCS (High Fructose Corn syrup) or liquid glucose, that are present in all the aerated drinks like Cola, flavored sugar syrups, etc. do not get metabolized and are stored in the belly as fat, which is really tough to get rid off through just activities. Instead, opt for buttermilk, lemon water, coconut water, and fresh lime soda (salted) over the above drinks.

We hope this article helps you make better choices and avoid these common reasons for not losing belly fat. For more on weight loss, check out Healthy Reads or ask a GOQii Coach for guidance by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

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10 tips to retain nutrients while cooking

Young lady chopping vegetables

We try different methods of cooking- boiling, sauteing, frying, grilling etc. Everyone has their own unique way of preparing a particular dish. Isn’t it? We never realize why one is following particular steps for cooking as compared to the other. Ever thought about nutrient losses that might be occurring while cooking?

I thought of writing this blog as I have seen my “cook” cooking in some different ways wherein you will end up losing all nutrients. I am sure many of us might be doing the same unknowingly.

Here are 10 simple tips which will help you retain nutrients while cooking. So that you can ensure highly nutritious food being served to your loved ones.

  1. When peeling the skin of vegetables do peel as thinly as possible. The nutrients in vegetables and fruits are concentrated just below the skin, so peeling before boiling increases the loss of Vitamin C, Folic Acid and other B vitamins. The peels of carrot, radish, gourd and ginger can be scraped instead of peeling. Peel only when absolutely necessary.
  2. Do not cut vegetables into very small cubes as the surface area of vegetable increases that comes in contact with oxygen, destroying more
  3. Don’t soak vegetables in water to prevent discoloration-Almost 40% of water-soluble vitamins and minerals are lost in the water. If you must soak, use up the soaking water to knead the dough, prepare soups and gravies
  4. Salads should be prepared just before serving and should be served in closed dishes to avoid excessive exposure to air.
  5. Do not throw away the excess water drained after boiling rice or vegetables. When preparing cottage cheese, the water left over after curdling (called whey)-is extremely rich in good quality proteins and vitamins and should be used up in preparing gravies, kneading dough or simply had as a refreshing drink after flavouring with lemon juice, salt and pepper.
  6. Do not keep milk open or exposed to light, as a considerable destruction of riboflavin can occur.
  7. It is preferable to cook vegetables in a minimum amount of water keeping the vessel covered and to consume it as soon as possible. Reheating cooked vegetables further destroys vitamins.
  8. Root vegetables should be boiled with skins on and then peeled after boiling. This helps the nutrients to migrate to the centre of the vegetables, helping better retention of its nutrients. Do eat with skin on whenever possible.
  9. Baking soda makes cooking water alkaline and thus helps retain the colour of vegetables as well as speed up the cooking process, BUT it destroys thiamine and vitamin C.
  10. Deep frying and heating for a long time or heating at a high temperature should be avoided during cooking. If food material is heated above 700 C for a long duration, proteins become hard and coagulated. In this form, they are not easily absorbed by the body. Thus, overcooking results in loss of precious nutrients.

Do ensure you try these tips and make your food nutritious. Since Healthy food = Healthy you.

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Healthy Dips and Sauces

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We always want our main course that we eat to be healthy. Would you like some side dishes to make your meals more interesting? Have you ever thought of side dishes that you could have along with your main course which are equally healthy as your main dish and can be had as fillers in the mid meals?

There are many such alternatives available in the market which is not only full of preservatives but also loaded with sugar, fats and are way too costly.

This thought led me to write this blog on healthy dips and sauces which are not only easy to make but are pocket friendly. To add to the benefits – ‘No added preservatives’. All your family members especially children would love indulging into these dips and sauces with various food items. Don’t be shocked if you see your child’s plate clean after this.

Let us have a look at some of the yummy healthy dips and sauces which serve to be an excellent side dish

  1. Avocado Yoghurt Dip
Ingredients Amount
Low fat Greek Yoghurt/ hung curd ½ cup
Avocados (ripe) 2 no
Garlic Ginger (minced) 1 tsp
Fresh Coriander leaves 3-4 TBSP
Mint leaves Few sprigs
Bell pepper 1 no
Lime Juice of 1 no
Red chilli powder ¼ tsp
Salt To taste
Pepper powder To taste

METHOD:

  1. Mix all the above ingredients in a blender. Mix until smooth paste.
  2. Serve with vegetable sticks or whole grain chips.
  3. You can use it as a base for your sandwiches and rolls

BENEFITS

Rich in healthy fats,proteins, loaded with vitamins, minerals, good for digestive and gut health

  1. Mix fruit Salsa
Ingredients Amount
Pineapple (diced) ½ cup
Mango (ripe) (diced) ½ cup
Strawberries(diced) ½ cup
Fresh mint leaves 2-3 TBSP
Ginger ½ inch
Bell pepper 1 no
Lime (big) 1 no
Red chilli powder ¼ tsp
Salt To taste

METHOD:

  1. In a saucepan, mix pineapple, mango and strawberries, bellpepper, ginger, chopped fresh mint leaves, red chilli powder, lime juice and salt. Mix well until well blended.
  2. Enjoy this sweet, tangy, spicy salsa with pita chips/ wheat bread

BENEFITS

Super antioxidant rich. A blend of various vitamins, minerals and helps improve immunity

  1. Beans Basil Hummus
Ingredients Amount
Fresh kidney beans (cooked) 2 cup
Chick peas (soaked and drained) 2/3 cup
Garlic cloves 4-5 no
Ginger ½ inch piece
Fresh basil leaves/ tulsi leaves ½ cup
Mint leaves Few sprigs
Onion 1 no
Lime (big) 2-3 no
Green chilly 1-2 no
Salt To taste
Pepper powder To taste
Low fat yoghurt As required

METHOD

  1. In a blender, add 2 cups of cooked fresh kidney beans(not the dried one), overnight soaked and drained 2/3 cup of chick peas, ginger, garlic, basil leaves, mint leaves, onion, lime juice, green chillies, salt, pepper powder. Grind it well until it becomes a smooth paste. If required you can add low fat yoghurt to get the required consistency
  2. Serve with veggie sticks, chips or crackers
  3. You can even use it as a base for any rolls/ frankies

BENEFITS:

Rich in proteins and probiotic. Excellent for gut health and immunity boosting

  1. Tahini Recipe
Ingredients Amount
Roasted sesame seeds 2 TBSP
Olive oil 2 TBSP
Lemon juice 1 ½ TBSP
Garlic clove 1-2 no
Hung curd 1 cup
Salt to taste

METHOD:

1 Take roasted sesame seeds, olive oil, garlic cloves and lemon juice in a blender

  1. Blend until smooth paste
  2. Mix the above tahini paste with hung curd. Mix well and serve chilled with flat breads/ khakhras/ veggie sticks

BENEFITS:

Great source of Calcium, probiotics and healthy fats

  1. Healthy mayo
Ingredients Amount
Grated cucumber ½ cup
Grated carrot ½ cup
Hung curd 1 cup
Oregano, ½ tsp
Parsley, Basil leaves, Chilli flakes ½ tsp
Salt to taste
Freshly ground Pepper powder ¼ tsp

METHOD:

  1. In a bowl, mix all the above ingredients
  2. Serve chilled with flat breads/ khakhras/ homemade tortilla/ nachos/filling in wheat breads

BENEFITS:

Alkaline in nature, coolant, good source of fiber too

  1. Peanut/ Almond butter
Ingredients Amount
Roasted peanuts/ almonds (salted/ unsalted) 200 gms
Olive oil/ Ricebran oil As required
Organic honey Optional
Salt to taste

METHOD:

  1. In a blender jar, take roasted salted/ unsalted peanuts or almonds and grind till finely coarse
  2. Add a few drops of olive oil
  3. Blenderize until smooth paste.
  4. Add salt and organic honey if required
  5. Peanut butter/ almond butter is ready to serve with khakhras/ whole grain bread/ sandwiches/ fruits/ vegetable sticks

BENEFITS:

Healthy fats. Serves as a great pre and post workout meal option

  1. Guacamole
Ingredients Amount
Avocados (ripe) peeled, pitted 2 no
Tomatoes, ripe 1 no
Fresh Coriander leaves 3 TBSP
Onion, finely chopped ¼ cup
Garlic, minced ½  tsp
Lime (big) 1 no
cumin powder ½  tsp
Salt To taste
cayenne pepper (optional) 1 pinch

METHOD:

  1. In a medium bowl, mash together the avocados, lime juice, and salt.
  2. Mix in onion, cilantro, tomatoes, and garlic.
  3. Stir in cayenne pepper, cumin seed powder
  4. Refrigerate 1 hour for best flavour, or serve immediately.

BENEFITS:

Rich in healthy unsaturated fats. Antioxidants, vitamins and minerals

If you have been making some interesting dips and sauces then do share the recipes with us. Share your feedback on these dips and sauces when you make.

Enjoy!!!

 

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