About Palak Mittal

Palak Mittal works as a clinical nutritionist and has had the distinction of being a topper in Delhi University. She prompts all her clients to move towards the healthy lifestyle by simply modifying their eating behaviour. As a result, most have reduced fat and improved their medical conditions such as diabetes, Thyroid, PCOD, etc. Recently, she was awarded the Best Dietitian and Nutritionist in Meerut by Prime Time Research Media. She not only helps others to take up a healthy lifestyle but, she herself follows one. Her fitness mantra is ‘Eat to be fit, not to be fat’

January 6, 2020 By Palak Mittal Leave a Comment

Why Do We Feel Hungrier During Winter?

It’s normal to find a nice thick blanket, cozy up to a pillow and snack away on something warm to quell those hunger pangs that don’t seem to end during winter. This is often complemented with sudden weight gain and you’re left wondering where that excess weight came from. Well, there are several reasons for feeling hungrier during winter and we’re about to explore them.

Reasons for Feeling Hungrier During Winter

High metabolism: During winter, our metabolism is quite high as the body tries to keep itself warm due to those teeth sputtering chill. The body produces more heat in order to combat the chill outside which is known as thermogenesis. To carry out this function, it requires extra calories which get burnt during the process, hence need extra food.
Food Produces Heat: In cold weather, our body needs more calories to keep itself warm with the help of some involuntary activities like shivering. Hence, the body craves more food. When these extra calories start burning, it makes the body warm. Here, we need to remember not to satisfy the cravings with high sugar or high-fat foods as they raise blood sugar levels causing weight gain.
Winter Comes With Multiple Choices: It’s the best time of the year for multiple reasons. One of those being food! Vegetables and fruits flood the markets. Plus, a lot of winter recipes are prepared with rich ingredients which induce weight gain. One can’t help but indulge in sweets this season brings. Not feeling hungry is definitely not an option
Seasonal Affective Disorder (SAD): As the days are shorter, we generally prefer staying indoors which can lead to Vitamin D deficiency and also lower levels of serotonin (happy hormone which generates because of exposure to daylight). These deficiencies typically causes Seasonal Emotional Disturbance or Seasonal Affective Disorder – SAD : a sort of depression related to the shorter days of winter, which affects many of us. It is seen that individuals stricken from SAD crave more carbohydrates, as these facilitate the body’s use of tryptophan (amino acid) which can be converted into serotonin to spike up lower levels in the blood.
Lazy Mornings: It becomes really difficult to get out of your cozy bed during winter mornings to go out for a walk, workout or even work. People prefer lying comfortably in bed, watching a TV show while binging on snacks endlessly. This increase in snacking and lack of physical activity make us gain extra kilos.

Tips to Avoid Eating More

Whenever you crave for food, try choosing some healthy options like salads, soups, sautéed veggies combined with proteins as these are high in fibre and gives a feeling of fullness.
Go out during the day to expose your body to the sun for some vitamin D and to boost your serotonin levels.
Perform your regular exercises as it helps in boosting your mood and avoids indulgence in unnecessary snacking.
Go out with friends or play with a pet if you are stressed. Don’t look at food as an alternative coping mechanism.

The bottom line is – eat mindfully and enjoy winters! We hope this article helps you make healthier choices. For more winter tips, reach out to our experts on GOQii Play. Subscribe now and #BeTheForce

October 21, 2019 By Palak Mittal Leave a Comment

5 Reasons Why You Need to Begin Weight Training Now!

We all want that lean body, six-packs and look absolutely stunning all the time. But, the one thing that always gets in the way is excess fat! It never leaves us, clinging on to the body like moss on stone. The funny part is that no matter how much you sweat on cardio, it doesn’t seem to help. Before you begin thinking there is no absolute solution, let me ask you if you’ve heard of weight training?

Before I get to telling you how weight training helps, let’s clear some misconceptions. It is a myth that weight training only bulks you up. People believe that one becomes heavy and bulky, especially women but that’s not true. Don’t worry, it won’t turn you into Hulk. Secondly, for weight loss people often turn to cardio while neglecting weight training but that’s not the right route to go. Want to know why?

5 Benefits of Weight Training

It Makes You Burn Fat: When you lift weights, you will be building muscles. Muscles require less space than fat. A person with more muscles may weigh the same as that of a person with more fat but the muscular person will definitely look much skinnier and toned.
Protection From Injuries: Weight lifting makes the skeletal system strong. Not only bones, but muscles, tendons, ligaments and connective tissues as well. Strengthening these helps in preventing injuries and also reduces the risk for osteoporosis as it strengthens the bones too!
Major Boost to Self-Confidence: Lifting weights improves overall physique of both men and women by building more lean muscle. It improves one’s body image. Imagine seeing a leaner and toned you in the mirror. Wouldn’t that boost your self-confidence? This in essence means you will have more energy, less stress, anxiety and depression. Indirectly, it is a good way to boost your mental health as well.
Fights Insomnia: Weight training is exhausting! Once you’re done, you’ll sleep like a baby. If one is suffering from insomnia or finding it difficult to fall asleep, then weight training is the way to go! Cardio or any exercise helps but lifting weights is like a cherry on the cake. Just get up and hit the gym!
Improves Flexibility, Stability and Balance: Lifting weights improves joint mobility through a full range of motion. It makes your joints flexible and strong. This in turn improves posture and provides the necessary stamina to perform basic activities such as walking, running and even performing other exercises and tasks including cardiovascular exercises.

You don’t even need a gym. You can literally lift weights at home too. If you haven’t thought of beginning your weight training journey, start now and get ready to see some positive change. To get a head start, try watching some classes by fitness and weight training experts on GOQii Play within the GOQii App.

We hope this article helps you in your weight loss journey. Do leave your thoughts in the comments below!

#BeTheForce

August 27, 2019 By Palak Mittal 1 Comment

How To Break a Weight Loss Plateau

You have been working hard on your weight loss journey. This includes following a healthy, low-calorie diet, improving your exercise habits and your reward has been watching your weight go down. At some point, your weight stops decreasing. The weighing scale doesn’t tip anymore and you’re left frustrated! Don’t worry. You’ve hit a weight loss plateau.

Don’t get discouraged. It is normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your new healthy habits.

How Can You Overcome a Weight Loss Plateau?

When you reach a plateau, you may have lost all of the weight you can on your current diet and exercise plan. Ask yourself if you’re satisfied with your current weight or if you want to lose more. In which case, you’ll need to adjust your weight loss program.

If you’re committed to lose more weight, try these tips for getting past the plateau:

Drop Your Calorie Intake

To cut down fat, a calorie deficit diet is needed. Consume fewer calories than you burn per day. Maintain a food journal to track your calories. Then slowly reduce your calorie intake by 500 calories per day to boost fat loss. Fat percentage can be measured either by using callipers or with the BCA machine.

Rotate Your Workout Routine

Have you been addicted to the treadmill and cross training for the past 4 months? It’s time to switch! Once your muscles become familiar with the same old workout, it makes your regular routine less effective. To see a change in body fat, you have to get outside your fitness comfort zone.

Introduce High Intensity Interval Training (HIIT) to burn body fat effectively. Try a total-body circuit. Instead of a basic sprint interval, you’ll work your entire body which will boost your metabolism.

Note: Progress slowly and deliberately when incorporating high-intensity exercise into your routine. Doing too much too fast can leave you too sore, tired or even injured.

Eat More Protein

Protein is essential to fat loss, as it maintains your muscle during a calorie deficit. It keeps you satiated, which prevents overeating and snacking on junk food. Also, it boosts your calorie burn throughout the day because takes more energy to digest as compared to carbs or fat.

Eat at least one gram of protein per pound of bodyweight every day and get your protein from whole sources like nuts, eggs, lean meats, yogurts, and quality protein powders.

Eat More Healthy Fats

To lose more fat, eat more fat. This might seem absurd but healthy fats such as animal fats, real butter, coconut oil, nuts, and avocados actually make you leaner and more muscular—they keep you full & maintain your good testosterone levels. Eating healthy fats force you to lower your carbohydrate intake. Get at least 30 percent of your calories from good sources of fat and never consume artificial fats, which can cause health problems like heart disease.

Stay Hydrated

Hydration is important as your body often craves food even when you are mildly dehydrated. We are often confused whether we are thirsty or hungry because the symptoms of hunger and thirst are similar. Aim to drink 2-3L of water per day plus additional fluids lost during activity.

Try Intermittent Fasting

Intermittent fasting increases fat oxidation, which promotes more fat loss. Also, fasting along with exercise boosts the insulin sensitivity, helping your body send nutrients to muscle rather than fat. Fasting during a calorie-restricted diet can lead to weight loss.

Get Plenty of Sleep

Insufficient sleep can interfere with weight loss by reducing your metabolic rate and shifting your hormone levels to promote hunger and fat storage. Hence, have at least 7-8hrs of good quality sleep.

Eat Your Veggies

Vegetables are loaded with important nutrients and are low in calories and carbs. The fiber in your greens aids digestion and also provide your body the essential antioxidants it needs. Including them might help you break through the weight loss plateau.

Don’t Rely on a Weighing Scale

The numbers flashing on your weighing scale might be misleading because it does not reflect the loss of body fat. Instead, focus on how you feel, whether your old clothes fit you or if your measurements have changed.

Check for Medical Conditions

If you’re still stuck on the weight loss plateau despite all your efforts, then you might need to check for a medical condition. Check your thyroid levels, hormonal imbalance, PCOD, or for Vitamin deficiencies such as Vitamin D or B12. You will first need to correct a medical issue to lose more weight.

Stress also plays a part in weight loss as it raises the level of cortisol in the body which in turn increases weight.

Most important of all, don’t get demotivated and work towards your goals. The weight loss plateau is a part of the journey and with the right direction, you can overcome it!

#BeTheForce

August 14, 2019 By Palak Mittal 5 Comments

What’s More Important For Good Health: Sleep or Exercise?

Have you found yourself in a predicament where you stayed up too late, got only a few hours of sleep, woke up groggy and went half asleep to the gym? But what is actually good for you – is it sleep or exercise? Both, actually.

Sleep and exercise are key components of a healthy lifestyle. You can’t choose between sleep or exercise as you need both. Slacking on either one of them can affect the other.

What Happens When You Sleep Late and Wake Up Early?

Due to minimal sleep, your circadian rhythms shifts. This means you’re “exercising during your biological night” when you should still be sleeping and that’s counterproductive. Your muscle cells, which also have circadian rhythms, recover and perform better during your body’s biological daytime than they do during the biological night.

Obviously, working out when your whole body is awake is crucial when it comes to your muscles and getting a proper amount of sleep also helps prevent injuries during exercises. In fact, a lack of sleep can weaken your immune system (which prevents you from working out) and can also lead to weight gain and health issues like cardiovascular disease and diabetes, i.e. precisely what exercise aims to prevent. But on the flipside, regular exercise promotes more restful sleep. So, working out at the right time can actually bank you some quality shut-eye rather than curb it.

How To Sleep Better For Better Exercise?

Whether you need to set an earlier bedtime or find a different window for working out, make sure you’re not putting yourself in the position to decide between these two titan pillars of wellness. Consider revolutionizing your to-do-list routine in a way that makes you happier to achieve these goals.

Stay away from heavy and oily foods before bed for better sleep. Also, keep away from electronics an hour before you go to bed as the back-light from your cellphones can affect your sleep. Try to be as comfortable as possible, which means wear loose clothing and keep yourself warm.

Try these tips for sleeping better. In fact, you can also try breathing exercises to help you get better sleep: Click here to know more.

We hope this article has helped you and you don’t need to choose between sleep or exercise! Rest well, exercise and #BeTheForce!

Do share your thoughts in the comments below!