Posts Tagged ‘nutritionist’

The “STUBBORN” fat or The ” STUBBORN” you….

“I have tried everything to lose weight but nothing is helping.”  “I tried dieting and lost weight but once I stopped i gained double and now i am not loosing it.” “I work out 6-7 days every week and still weight is stuck at the same.”  “I do not touch sweets, eat only salads at night, go for a walk daily but not loosing weight.”  or the worst one i have heard is “No matter what i do i know i will never lose weight because I have tried everything.”

Does any one of the above statements relate to you???? If yes than please understand that you are becoming the victim of myth and wrong information floating all around and more than that , you are becoming “SLAVE” to your mind.  In the desperation to lose weight we go through all the extremes by listening to others experiences, results and advises. “My sister-in-law joined that gym and lost 10 kg’s”. “My friend followed the GM diet and lost 12 kilo. I think i should start it.” “My cousin went through Ayurvedic massage treatment and lost so many inches.” And…. we all start following the same path and keep shelling our money without thinking.

It irritates me that people don’t use their own mind to think what will suite their body. In this non-stop marathon of loosing weight we end up ruining our health, our charm, our vitality, our fitness and end up being more stressed and gain more “FAT”.

We do everything possible (what we feel is the right thing to do) and we do it all with limitations in our mind like:

1) I do not want to go to a Nutritionist. She will ask me to follow a strict diet and now i can’t do it. I cannot stop eating my favorite food.

2) I do not need a personal trainer. I will learn a few exercises myself and do it. They are too expensive.


We need to change our thought pattern and start thinking in positive affirmations.  Our thoughts play a big role in halting our fat loss- muscle gain.

Stop saying: 

I can’t lose weight I know.

I am trying really hard but this fat is not moving only. I will never look like …….

Now that I have 2 kids, that’s it. I cannot get back to my desirable figure.

Instead of making all these assumptions and trying to talk to everyone out there about what they are doing, look within yourself. Assess your lifestyle and eating pattern and try to understand where you are going wrong. Start changing your thoughts and say ” I know I can do it.” ” I know I can lose weight and look gorgeous, not for anyone but for myself.” Accept yourself fully and the main thing is START LOVING YOURSELF  the way you are now to achieve what you want. Give your body the love and care it desires and it will give you everything that you want. It’s just like, you want your partner to love you and pamper you and in return you take care of all his needs. Accept your body  as it is and try  positively to reach to your desired goal.

EXERCISE:-  Set 15 mins aside daily for yourself. Go in front of the mirror and look into your own eyes and say 10-15 times: 


Keep repeating this in your head every time you pass by a mirror.

I see women in my daily practice who go day in day out hating their bodies, and feel emotionally drained out and unsatisfied, sad and worthless. Stop blaming your self, people around you, situations and circumstances and take a charge of your thoughts – your life.

Stop being stubborn on yourself. Stop negating yourself.  If you will believe you “can’t”, than you never will. Think positive and work towards it.


You do not need to stop eating your favorites to lose weight. In today’s time, with the way our lifestyles are, it is very important to see and follow the guidance of a well qualified nutritionist and a personal trainer who understand your nutrient and fitness needs as an individual for an improvement in your overall body composition.

Dr. Taher Kudrati, Senior faculty at K11 Fitness Academy (Mumbai, Maharashtra, India) puts it simply. He says that it is as important to seek the advice of a sports nutritionist and a certified personal trainer, as it is to see a cardiologist in case of cardiac issues and an ortho in case of skeletal pathologies.  He also states that “Asking your friend, doctor or colleague about everything with regards to diet and nutrition and exercise and fitness is like asking your tailor about your hairstyle, make up, house color, car engine problems, child’s project work and your cooking.” ( K11 blog article)

Doctors go through immense studies but that does not include in-depth studies of nutrition. They are not specialized in Nutrition and Physical exercise so it is advised to always seek the help of the professional specialized in nutrition and fitness training.

Economic point of view:-

I have come across people saying “I can follow the diet Monday through Friday but spare me for the weekends as my husband is a big foodie so we go out every weekend.” Assess this statement from the economic stand point. Today, dinner for 2 at any good restaurant (read good not fine dining) bills to at least 2000/- INR so eating out 4 times a month is 8000/- INR . We do not hesitate here at all but when it comes to paying for the nutritionist or a personal trainer all excuses come out. Here we all need to UNDERSTAND that by eating outside we are damaging our health and paying money to damage it.

Investing a couple thousand in your health today by seeking professional help  will help you  save a lot of money later on  expensive medicine and “modern” medical treatments.

Always remember:-

1) Target for complete fitness and not just weight (fat loss). You want to lose fat and gain muscles. In this way you achieve optimal health and fitness and stay young, toned and beautiful.

2) You DO NOT have to stop eating the foods you love. You just need to learn the “art of eating”.  Home made sweets eaten at the right time and in right proportion (not gobbling it down) also contribute good nutrients. Ex. Home made besan laddo when eaten by itself as a snack in between meals provides the essential nutrients like protein from besan and nourishment of home-made ghee ( See my Note on Ghee).  If nuts are added than you get the fiber, required carbs and protein also. Overall you get “Happiness” and no “FAT STORAGE”.

To wrap it up:

Take charge of your life, your present, your future and seek professional help today.



1.  Dr. Taher Kudrati, Senior faculty at K11 Fitness academy, blog article- Fat Loss, Muscle Gain- You Gotta Want It Real Bad. 


Diabetes- know it better

“Hey dude don’t be sooo sweet, you will give me DIABETES.” , “I just found out I have DIABETES. I am not surprised. I knew i would get it sooner or later since my dad and his side of the family has it.” , “I don’t understand how I got DIABETES? No one in my maternal or paternal family has it.” – These are common questions and statements I hear daily either through my clients or through friends and family.

If you notice, the 1st statement relates diabetes to “Sweet”= food/taste and the 2nd and 3rd to “genetics” and lack of correct “knowledge”.

Since November is the National Diabetes month, I decided to write about Diabetes but with a “DIFFERENCE”.  I am going to stick to the preventive care measures “Nutrition” and “Exercise” to avoid or delay the onset of Diabetes (if heredity turns out stronger here ;)) but these changes will also help those who are already suffering from Diabetes.

Diabetes is a metabolic disorder. Here, our cells are basically starving for the nutrients they need to perform at optimum level. The lack of insulin (secreted by our pancreas) create abnormalities in the metabolism process of the macro nutrients, carbs, protein and fat.

2 types of Diabetes:

Type 1: Autoimmune. Genetic. Present from Childhood.

Type 2: This is the type that comes as a result of  ageing, lifestyle and of course our eating habits.

I am going to talk about type 2 (adult on-set) diabetes.

The main causes of type 2 diabetes, as described by some “biological doctors”  are overeating  and consequent obesity. Excess intake of not just sugar and carbohydrates, but also protein and fat, which convert into sugar if taken in excess, is harmful to the pancreas as it puts too much load on our pancreas and eventually paralyses its activity (the recommended protein intake for a person with sedentary lifestyle is 1 gram per kilogram of body weight). The other cause is too much worry, anxiety, stress and grief. These have deep influence on the metabolism process thus causing sugar to appear in urine. Heredity also plays a role in the development of diabetes.It has been said that “Heredity is like a cannon and obesity pulls the trigger” (Bakhru, H.K. 2007,pp 346).

Just because your father, mother, aunt or uncle had diabetes does not mean you will get it or you have to get it. In fact, if you know that you have a family history of diabetes, this is a heads up for you to start taking preventive measures by making few positive changes in your lifestyle and eating habits (by the way-same goes for those with hypothyroid and PCOD) .  Stress, another rising cause of young people becoming victims of over eating/abnormal eating which leads to weight gain and obesity, which ultimately leads to diabetes and other such health dis-eases.  In today’s time of competition, everyone wants to be at the top, want to make more money, want to touch different heights (of course after all, Sky is the limit 😉 ) but, all this they do at the cost of health. In achieving these things, people are putting their health in the last bogey (not even in the back seat). I regularly see clients who wake up with a “get your act straight” alarm after being diagnosed with diabetes or any other heredity and lifestyle oriented disease and run to the gym and dietitian/nutritionist for help.

It is very important for all to understand that, to avoid getting diabetes or to say “good-bye” to this “invited” guest (yup, not bin bulaye at all) from our house (our body), we should look at the actual cause of the disease and focus at building the whole health.  1st importance should be given to changing the diet as it plays a vital role in diabetes.

1st things 1st- STOP getting scared of carbs. Just chose  the wholesome ones like whole wheat, whole grain, rice, jowar,bajri, nachni (raagi) , wheat, instead of the processed and the fiber enriched variety.  Yes, include some wholesome carbs for dinner as well.  Include foods rich in micro minerals like Selenium, chromium and zinc in your diet as  it’s shown that they  help your insulin respond better. (Go to the link mentioned at the end of this article). Adequate protein and fat is also required for the insulin to function properly. It is best to have well-balanced meals with all the three macro nutrients carbs, protein and fats. Avoid foods that have “added fiber”, “fiber fortified” as too much fiber comes in the way of absorbing the important mineral Zinc. Also, “added” fiber is shown to reduce the “good” bacteria present in our intestines. lack of good bacteria results in poor digestion of food which then results in high fat percentage. Ideal is to eat 3 wholesome meals and 2-3 small (healthy) snacks.

Get up and going ( Exercise): If you are not doing any type of exercising yet then start today. You don’t have to be diagnosed with any health problem to get up and get going. Exercise helps stabilize blood sugar (in this case and has lots of other health benefits).  Even though walking is a good form of exercise, just walking daily is not sufficient to bring about change in insulin response. Aerobic exercises as well as Weight-training is proven to be really effective for all including those who already suffer from diabetes.When we do weight training, the main fuel that is used is the glucose which is stored in the muscles in the form of glycogen. If less insulin is present or insulin is not functioning properly then extra glucose enters the blood stream thus increasing blood glucose levels. Weight training helps us increase muscle size, this provides larger storage area for glucose and these two factors, 1) regular flushing of glycogen and 2) increased muscle size, helps improve body’s glucose processing which is very important in preventing and managing diabetes (type 2). It is advised though that you keep a personal trainer for weight-training exercises as correct posture and medical condition are the main concerns here or you can end up injuring/harming yourself.

Sleep: Proper rest- a good night’s sleep plays an important role in preventing and managing diabetes. It is very important to give your body that proper, undisturbed rest it needs after the workout and after daily chores, for the body to recover properly. If you don’t rest well than all your diet and exercise efforts are futile.

It is still not too late, especially for those who are not diagnosed with such “self-induced” health conditions. Spend money on pharmaceutical drugs, Doctors and hospitals later or spend money on preventive care today. The choice is your’s to make.

Stay healthy, Stay happy

Check this link to know about the micro minerals-

** The above information is for educational purposes only. There is absolutely no intension to diagnose, prevent, treat or cure any health problems or diseases. Consult your doctor  for specific medical advice, diagnosis and treatment and a diet and exercise expert for advice on diet, herbs and exercise.**


1.Bakhru, H.K. (2007). Healing through natural foods. Mumbai, India: Jaico publishing house.

2. Diwekar, R (2010). Women and the weight loss tamasha. Delhi, IndiaWestland Ltd.