Are you holding fat in your body? Weight loss coach shares 5 things to focus on to shed extra kilos faster
Achieving faster weight loss requires making the right lifestyle and dietary choices. However, consistently repeating certain mistakes can not only slow down progress but also contribute to fat accumulation. On June 27, weight loss coach Melissa shared the key mistakes from her own journey that led to fat storage and hindered her results. Also read | Nutritionist shares no 1 most important weight loss tip: 'Don't eat if you are not hungry' Here's why you are unable to shed the extra kilos.
'Let me start by saying I have PCOS and used to hold a lot of fat around my belly. Weight loss felt impossible, until I learned the importance of these,' Melissa wrote on Instagram. According to her:
You have to be in a calorie deficit to lose fat. Eating healthy is important for your overall health, but you can still eat healthy food and not be in a calorie deficit to lose fat.
What you can do instead: Start tracking your nutrition. This will teach you about the calories in the food you are eating, so you will know where to make changes to stay in a deficit. 2. Not knowing your macros or that they were what your calories were made up of.
The macros you take in each day can influence weight loss by affecting factors like appetite, metabolism, and body composition. Many women are working on protein, but carbs and fat matter too!
What you can do instead: Learn the unique macro balance for your body, so you can feel great even when you are in calorie deficit for weight loss. Excess belly fat can contribute to chronic pain throughout your body. (Shutterstock) 3. Doing cardio like crazy but sedentary outside of your workouts.
Your daily movement (amount of steps you get daily) is actually responsible for burning more calories each week than the 30-60 minutes of your workouts!
What you can do instead: Track your steps daily to get a baseline. Slowly increase by 1,500+ until you get to 8-10K a day. 4. Doing lots of cardio, HITT or bootcamps but missing out on weight training.
Lifting weights and building muscle boosts your metabolism, regulates your hormones & continues to burn calories AFTER your workout for a period of time! Also, that toned look you want, is muscle.
What you can do instead: Start lifting weights 3-4x a week! 5. Being on track from Monday to Friday and not following weight loss diet in the weekend.
A weekend of off track can turn into a calorie-fest that undermines a week's worth of your calorie deficit. Also read | Want to lose weight faster in calorie deficit? Fat loss coach shares 10 weight loss tips: 'You don't need to quit rice'
What you can do instead: Live by the 80/20 rule and consistency. Sprinkle in foods you like no matter what day it is and have the mindset the weekend is really no different than the weekday.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Hindustan Times
8 hours ago
- Hindustan Times
Are you holding fat in your body? Weight loss coach shares 5 things to focus on to shed extra kilos faster
Achieving faster weight loss requires making the right lifestyle and dietary choices. However, consistently repeating certain mistakes can not only slow down progress but also contribute to fat accumulation. On June 27, weight loss coach Melissa shared the key mistakes from her own journey that led to fat storage and hindered her results. Also read | Nutritionist shares no 1 most important weight loss tip: 'Don't eat if you are not hungry' Here's why you are unable to shed the extra kilos. 'Let me start by saying I have PCOS and used to hold a lot of fat around my belly. Weight loss felt impossible, until I learned the importance of these,' Melissa wrote on Instagram. According to her: You have to be in a calorie deficit to lose fat. Eating healthy is important for your overall health, but you can still eat healthy food and not be in a calorie deficit to lose fat. What you can do instead: Start tracking your nutrition. This will teach you about the calories in the food you are eating, so you will know where to make changes to stay in a deficit. 2. Not knowing your macros or that they were what your calories were made up of. The macros you take in each day can influence weight loss by affecting factors like appetite, metabolism, and body composition. Many women are working on protein, but carbs and fat matter too! What you can do instead: Learn the unique macro balance for your body, so you can feel great even when you are in calorie deficit for weight loss. Excess belly fat can contribute to chronic pain throughout your body. (Shutterstock) 3. Doing cardio like crazy but sedentary outside of your workouts. Your daily movement (amount of steps you get daily) is actually responsible for burning more calories each week than the 30-60 minutes of your workouts! What you can do instead: Track your steps daily to get a baseline. Slowly increase by 1,500+ until you get to 8-10K a day. 4. Doing lots of cardio, HITT or bootcamps but missing out on weight training. Lifting weights and building muscle boosts your metabolism, regulates your hormones & continues to burn calories AFTER your workout for a period of time! Also, that toned look you want, is muscle. What you can do instead: Start lifting weights 3-4x a week! 5. Being on track from Monday to Friday and not following weight loss diet in the weekend. A weekend of off track can turn into a calorie-fest that undermines a week's worth of your calorie deficit. Also read | Want to lose weight faster in calorie deficit? Fat loss coach shares 10 weight loss tips: 'You don't need to quit rice' What you can do instead: Live by the 80/20 rule and consistency. Sprinkle in foods you like no matter what day it is and have the mindset the weekend is really no different than the weekday. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Time of India
21 hours ago
- Time of India
Why buying health insurance now is a smart move
Most financially aware professionals do all the right things when it comes to saving and investing. Yet, health insurance often takes the back burner. Not because it is unimportant, but because it does not feel urgent. Thoughts like 'I'm healthy for now' or 'My office policy is enough' convince many to delay it. Putting it off means missing out on long-term benefits available only to early buyers. This article explores how buying health insurance right now supports your financial planning and future security. But first, let's understand the illusions that steer you away. 'I'm young, I don't need it right now' mindset You eat well, stay active, and have no major family history. Maybe your parents bought insurance later and managed fine. So, why the rush? Because good health today doesn't ensure stability tomorrow. Lifestyle-related conditions such as hypertension, PCOS, thyroid disorders, and diabetes are now common among people in their 20s and 30s. Early-stage cancers and sleep disorders are also rising. Take a professional dealing with long hours, irregular meals, stress, and little exercise. This can lead to issues like acid reflux, high blood pressure, or gallstones. A sudden health episode may need scans, treatment, or hospitalisation. Without personal health insurance, you bear these costs from your own pocket. Buying early helps manage such surprises without financial strain. Yes, your office policy covers you! But still… Corporate Cover is a start, not a complete solution. Employer-provided group health insurance offers basic protection and is a good start. But it is usually limited in scope. Room rent caps are modest, family coverage is minimal, and benefits like maternity or outpatient care are often missing. The sum insured is often too low to meet rising healthcare costs. When you switch jobs, the cover ends A job change, sabbatical, or shift to freelancing can leave you without any cover. Corporate policies do not travel with you. For someone relying solely on their office plan, if a parent is hospitalised, the policy might cover part of the bill but exclude important care like post-op physiotherapy or home healthcare. If this happens during a job transition, the gap becomes even harder to manage. A personal policy offers long-term support A personal policy belongs to you, not your employer. It remains active regardless of where you work. It adds a dependable layer of protection that complements, but does not replace, your corporate plan. The perks of buying health insurance ASAP You lock in lower premiums Health insurance premiums are based on your entry age. The earlier you start, the less you pay. Some insurers like STAR Health let you freeze your age, so your premium remains tied to the age at which you first bought the plan, until your first claim. For instance , you buy the policy at 26. You keep paying the same amount (premium for 26) on policy renewal even as you get older(35, 36…), up until your first claim. You clear waiting periods in time Policies usually have waiting periods for maternity, fertility treatments, and congenital conditions. When you buy young, those periods pass in the background. Later, when you actually need the benefits, the cover is active. Say, a couple may take a policy in their late 20s with no immediate family plans. By the time they need maternity support, it is available with no delays or last-minute stress. You get support for recovery, too Hospitalisation isn't the only cost. Recovery may need equipment like oxygen support, mobility aids, or wound care items. Some plans offer optional coverage for the recovery equipment. In some cases, renting rehab equipment can cost more than the procedure itself. A good policy helps cover this, easing the recovery process. You're rewarded for staying healthy Many plans include wellness programmes that reward you for staying active and maintaining healthy habits. By tracking steps, sleep, or fitness goals, you can earn discounts on future premiums. This helps maintain a healthy lifestyle and saves money. Your policy grows with your life As your life evolves, your policy can adapt. You can add your spouse or newborn to most individual plans. Maternity and newborn illness cover is often included from the start. Some policies even support alternate reproductive treatments and cover treatment for oocyte donors in case of complications. This ensures emotional and financial stability during important life stages. You're prepared for healthcare inflation Medical costs in India are rising steadily, estimated at 15 per cent each year according to media sources. A treatment that costs ₹5 lakh today could cost 1.5 lakh more in just two years. This is where having health insurance early on helps. There are policies that offer cumulative bonuses for claim-free years, which increase your sum insured without increasing your premium. Over time, this becomes a strong buffer against future expenses. You get tax benefits from day one Premiums paid towards health insurance are eligible for tax deductions under Section 80D. You can claim up to ₹25,000 for yourself and up to ₹50,000 if your parents are senior citizens. This benefit starts when you buy your policy and adds to your savings. The right time to buy health insurance is now You need not know exactly when something will go wrong. You just need to be prepared if it does. Health insurance offers that preparedness. That preparedness brings peace of mind with an insurer registered with IRDAI (Insurance Regulatory and Development Authority of India). These insurers follow well-defined, consumer-first guidelines. They ensure your policy is fair, transparent, and designed to keep up with changing healthcare needs. This National Insurance Awareness Day is a reminder to reflect on your priorities. Savings and investments help you build wealth. Health insurance protects it. That's why buying health insurance right now, without any delay, is the smartest move. You can choose a plan from experienced providers like STAR Health, trusted by millions for over 19 years, offering wellness rewards, maternity cover, and financial security at every stage.
News18
2 days ago
- News18
Weight Loss Tips For PCOS Sufferers That Are Gentle, Sustainable, And Realistic
For people dealing with PCOS, including a variety of healthy fats in the diet can one feel fuller after meals and prevent mid-meal snacking. Polycystic Ovary Syndrome (PCOS) is a prevalent hormonal disorder that has been affecting women globally. According to the World Health Organisation (WHO), it is believed to affect 6–13 per cent of women in this demographic, with up to 70 per cent of cases being untreated. PCOS often causes hormonal imbalances and irregular periods. It is widely known that women suffering from PCOS tend to gain weight faster. Moreover, the struggle to lose excess calories is quite a tough one. Strict lifestyle changes and dedication are vital when it comes to weight management related to PCOS. Regular Exercise Among other lifestyle measures, exercising consistently is a crucial step. Adults should engage in at least 30 minutes of workouts per day. Physical activity is beneficial to your overall health and well-being, including weight management. While weight loss may be gradual, exercise offers overall benefits that can alleviate many PCOS symptoms. Increase Healthy Fats Including a variety of healthy fats in the diet can help one feel fuller after meals and prevent mid-meal snacking. Some foods with healthful fats include avocado, olive oil, coconut oil, and nut butter. Cut Back On Carbs Eating fewer carbohydrates can help patients with PCOS lose weight and improve their metabolism. But it does not mean eliminating carbs from your diet completely. In addition to adding protein and vegetables to your meal, switch to whole-wheat breads, which are high in dietary fibre and other minerals. Processed foods and added sugar products can elevate blood sugar levels and also increase weight significantly. Cakes, pastries, sweets, and fast meals include a lot of added sugar and refined carbohydrates. Manage Stress Stress may be a risk factor for weight gain. Stress raises levels of cortisol, a hormone produced by your adrenal glands. Chronically elevated cortisol levels are associated with insulin resistance and weight gain. Try meditation for some time daily, and make sure to get the proper amount of sleep to maintain cortisol levels. First Published:
