Tuesday, July 21, 2020

How to achieve your weight loss target?

Achieving a weight loss target is not a difficult task. But time, effort, and regular practices are very important. You can use the following methods to achieve your target. Please consult with your doctor before starting any diet or exercise.

  • First, choose your diet, this is very important. Usually, low carb diets are best compared with other diets
  • Set a 100 days target. Set your goal with the minimum you need to achieve  - for example, 10 KG is maximum and 5 KG is minimum.
  • Start your diet with some target apps, not required any calorie count app, or counting your food quantity apps. This is a waste of time (My personnel opinion)
  • The app should be something like a calendar with marking a tick with "Today I have completed diet"
  • Look at the progress daily.
  • Eat the food you like - at weekly once at one time (cheating your diet)
  • Check your weight and hip sizes weekly once or twice, and note it in your excel sheet with the date. So you can track them easily
  • Try simple exercises every day. Example: Push up and Abs workout only 10 reps per day. So you can do the exercise every day without missing it. Goal Tracker is a good app to do this.
  • If you follow these steps, you can achieve your goal of at least 50% 

Sunday, February 19, 2017

12 Steps to follow while eating to lose weight

Concentrate on your food to lose weight

When taking your food, try the following: ( It may be looking silly, But it will give you more effect on your weight loss process, If you follow strictly. ) 

+ Concentrate on your food
+ Don't watch TV.
+ Don't listen any music while taking food.
+ Don't eat while you are watching movies.
+ Don't read books, newspaper..etc when taking food.
+ Don't view your mobile, Facebook..etc when taking food.
+ Eat slowly.
+ Look your plate - what's available on it - Think, Is it good for health or not?
+ If you need water, take whatever your want, but drink slowly.
+ Don't eat / drink when walking, running, cycling, riding, driving..or while doing any other activities / works.
+ Find a better place to eat. The place should be calm without any noises.
+ Follow the above methods at least a month. It will give you the better practice to eat. 


Tuesday, June 7, 2016

Paleo Diet - What to eat

List of Paleo Foods 


  1. Duck Eggs
  2. Goose Eggs
  3. Quail Eggs
  4. Chicken Eggs


  1. Rabbit
  2. Goat
  3. Beef
  4. Pork
  5. Bison
  6. Sheep
  7. Lamb
  8. Veal
  9. Deer
  10. Wild Boar
  11. Duck
  12. Pheasant
  13. Chicken
  14. Bear
  15. Reindeer
  16. Moose
  17. Elk
  18. Goose
  19. Turkey
  20. Quail 


  1. Salmon
  2. Flatfish
  3. Walleye
  4. Ilapia
  5. Cod 
  6. Grouper
  7. Mackerel
  8. Herring 
  9. Tuna
  10. Bass
  11. Trout
  12. Halibut
  13. Anchovy
  14. Haddock
  15. Turbot
  16. Sole


  1. Broccoli
  2. Asparagus
  3. Onions
  4. Leeks
  5. Kohlrabi
  6. Brussels sprouts
  7. Artichokes
  8. Okra
  9. Avocados
  10. Cucumber
  11. Cabbage
  12. Celery
  13. Eggplants
  14. Green onions
  15. Cauliflower
  16. Tomatoes
  17. Bell peppers 
  18. Rutabaga
  19. Sweet potatoes
  20. Radish
  21. Turnips
  22. Parsnips
  23. Jerusalem artichokes
  24. Carrots
  25. Beets
  26. Yams
  27. Cassava


  1. Arugula
  2. Swiss chard
  3. Kale
  4. Beet top
  5. Mustard greens
  6. Dandelion
  7. Watercress
  8. Turnip greens
  9. Lettuce
  10. Spinach
  11. Collard greens
  12. Seaweeds
  13. Endive
  14. Bok choy
  15. Rapini
  16. Chicory
  17. Radicchio


  1. Acorn squash
  2. Pumpkin
  3. Zucchini
  4. Yellow summer squash
  5. Butternut squash
  6. Spaghetti squash
  7. Buttercup squash
  8. Yellow crookneck squash 


  1. Coconut flesh
  2. Coconut oil
  3. Coconut milk
  4. Avocados
  5. Avocado oil
  6. Olive oil
  7. Butter
  8. Clarified butter (ghee)
  9. Lard
  10. Tallow
  11. Duck fat
  12. Veal fat
  13. Nut butters
  14. Nut oils (walnut, macadamia)
  15. Lamb fat
  16. Fatty fishes (sardines, mackerel, salmon)


  1. Oyster mushroom
  2. Shiitake
  3. Morel
  4. Button mushroom
  5. Crimini
  6. Porcini
  7. Portabello
  8. Chanterelle  


  1. Coriander
  2. Chives
  3. Thyme
  4. Oregano
  5. Sage
  6. Dill
  7. Bay leaves
  8. Lavender
  9. Mint
  10. Basil
  11. Rosemary
  12. Parsley
  13. Tarragon   


  1. Strawberry
  2. Blueberry
  3. Blackberry
  4. Cranberry
  5. Bananas
  6. Apples
  7. Oranges
  8. Plums
  9. Pomegranates
  10. Pineapple
  11. Papaya
  12. Grapefruit
  13. Pears
  14. Peaches
  15. Nectarines
  16. Grapes
  17. Cantaloupe
  18. Watermelon
  19. Cherries
  20. Apricot
  21. Honeydew mellon
  22. Kiwi
  23. Lemon
  24. Lime
  25. Dates
  26. Olives
  27. Passion fruit
  28. Persimmon
  29. Lychee
  30. Mango
  31. Tangerine
  32. Coconut
  33. Figs


  1. Mustard seeds
  2. Cayenne pepper
  3. Cloves
  4. Chilies
  5. Cumin
  6. Turmeric
  7. Ginger
  8. Garlic 
  9. Fennel seeds
  10. Cinnamon
  11. Onions
  12. Black pepper
  13. Hot pepper
  14. Star anise
  15. Nutmeg
  16. Paprika
  17. Vanilla 


  1. Almonds
  2. Hazelnuts
  3. Cashews
  4. Chia seeds
  5. Flax seeds
  6. Pumpkin seeds 
  7. Brazil nuts
  8. Sunflower seeds
  9. Sesame seeds
  10. Pine nuts
  11. Macadamia nuts
  12. Pecans
  13. Walnuts
  14. Pistachios
  15. Chestnuts



Friday, March 18, 2016

How to make Egg Pizza? (paleo diet)


4 or 5
Mirchi Chilly
Onions (big)
Ginger Garlic paste
½ Spoon
1 or 2
Coriander leaves
10 to 20 (as per requirement)
Curry leaves
10 to 20 (as per requirement)
Salt with water
As per requirement


  • Break the Eggs, put it in a pot.
  • Mix the salt water into the Eggs.
  • Cut all veggies into small pieces .
  • Mix the Ginger Garlic paste into the veggies.
  • Now we have two ways to cook.
  • First, Gas stove with Tawa. You need some oil.
  • Pour oil onto tawa with low flame.
  • Then put your mixed eggs with salt onto the tawa.
  • Add mixed veggies onto the Egg.
  • Put some cover .
  • Heat it for 15 min.
  • That's all.
  • Second way, Use your Microwave oven with same steps instead normal cooking.(15 min cooking)
 It's meal for breakfast. It's a tasty and healthy food, but don't take any other food with this like rice or something.

Thursday, March 3, 2016

Select your exercise / workout program - according to your blood type.

Are you searching for suitable workout program? then try blood group based workout program. It helps you to boost your weight loss goal without losing health. When trying blood group workouts - If you follow  blood group diet, it helps you to increase your health (This diet is not sure to help with weight loss, just increase your health, that's it.)

Now we will move to the main topic. There are four types of blood groups available. Here, we are not considering positive and negative blood groups (both are considering same - I mean A+, A- are same here)

Type O (include +ve, -ve):

'O'  is one of the ancient blood group. You can do hard exercises. Some of them are given below.
  • Cycling
  • Running and Jogging
  • Hiking 
  • Weight lifting
  • Boxing and Kick Boxing
  • Martial Arts
Type A: 

This blood group is mostly called vegetarian group. 'A' is based on farmers and cultivators group. Some of the best workout programs for A is given below.
  • Gymnastics
  • Yoga
  • Swimming
  • Tai Chi
  • Stretching
Type B: 

'B' is nomads group. Following exercise programs are best suit for type B blood group
  • Walking
  • Swimming
  • Aerobics
  • Cycling
  • Jogging
  • Yoga 
Type AB: 

This group is combination of A and B. They can do or follow A and B group exercise programs. Anyway, some suitable workouts for AB are given below.
  •  Dancing
  • Cycling
  • Walking
  • Yoga
  • Jogging
These are just suggestions. Finally, all are based on your interest. If you like boxing, then go ahead with boxing. Blood group doesn't matter.  



Friday, February 26, 2016

Is calorie counting important for weight loss?

Is calorie counting important for weight loss?

Answer is "No". Its not important. Here are some reasons, Why it is not important?

Reason 1: Calories are based on our weight, height, food and some other stuffs (calculations). You could not calculate exact amount of the calories in food. Because It may vary depending upon the digestion and food condition ( Also if it is in same weight Ex: 100g).  For example, If you are taking one boiled egg, the calorie of the egg may vary after the digestion. I mean, if our digestion process is not good, then it will not produce or give the same calories to our body. It may vary one person to another person. So the calorie level may increase or decrease based on your health and body condition.

Reason 2: Most of the calories counting is based on weight and food. For example 1 pound (0.5 kg) is equal to 3500 calories (approximately). They will say if reduce or burn 3500 calories in your body, you will lose 1 pound of your body weight. If I'm 120 pounds of weight, I have 420000 calories, right?  If I burn 3500 calories per week, I will lose 52 pounds (26 kg)  per year, right? What about the second year, and third year?

First Year => 120 - 52 = 68 pounds
Second Year => 68 - 52 = 16 pounds
Third Year => 16 - 52 = You/I may be disappeared or vaporized. (Just Fun). It won't happen.

Here I know very well, you will eat more while burning calories. But the information is - Our body contains the following :
  •  Bones
  •  Blood
  •  Flesh
  •  Veins
  •  Etc
Our calorie calculations are not considering our bone weight and some other stuffs in our body.

Reason 3:  You could not calculate exact amount of burned calories in your workout. Because, your body automatically reducing or burning calories everyday. How is it happening? - Because your inner organs are doing their duty all time, if you are doing work out or not. Also calorie burning will differ man to man.

What should i do?

Instead of counting calories, concentrate on natural and good foods. Your body will do rest of them (I mean weight loss) . Dr. Mark Hyman  will help you to find good foods, and  teach you how it works? His diets are based on Paleo and LCHF. But it gives you better result than others.

See More about this: http://drhyman.com/blog/2014/04/10/calories-dont-matter/
Key to Automatics Weight Loss: http://drhyman.com/blog/2014/05/19/key-automatic-weight-loss/

Wednesday, February 17, 2016

Diet or Exercise - Which one is best to lose weight?

Which one is best to lose weight? diet or exercise (physical activities or workout). Best answer is diet. But both are important.

Here we will see how diet is better than exercise.

  • If you are affected with any disease, You cannot fully follow your exercise program. Also if you are a handicapped, child or old age, fractured, then exercise programs won't give you 100% result on weight loss.
  • Most of the time you  feel tired when doing exercise or workouts. But you may ask, "Diet also makes me tired." . But the truth is if you eat slowly, you never feel tired or you may follow Paleo diet (More about Paleo diet: Basics, Foods allowed.)
  • When doing exercise, you could not calculate your burned calories exactly. Do you know why? because, each and everyone have different weight, height, body structure and eating habits. (you need not to worry about calories, but you should worry about your healthy food - I mean your food is good or not.)
  • You could not perform (continuously) outdoor exercises, If the weather condition is bad
  • Exercise makes you hungry. 
  • If you stop regular exercise, you will easily move to your previous level. (weight gain, belly)
Here I'm not blaming or say don't do exercise. Exercise is also important, but not important like diet.

Some benefits of doing exercise (weight loss) :

 These benefits are not based on calorie counting.
  • It increases some hormone levels which helps you to lose weight. (Because workout stimulate glands).
  • It increases blood circulation.
  • You feel fresh and stress free.
  • It removes unwanted toxins from your body.
  • You will become stronger and your muscles turns in good condition.
Now we will see about Diet:
    Some foods like Horse gram is automatically reduce your weight. See here . How is this possible? These types foods are working like negative calories.  (Click here to see more about negative calorie diet). In your life, you can avoid exercise but you could not avoid food. This is the big reason -diet is important than exercise.

    There are lots of diet plans are available in the world. Which one I should choose? This is difficult question. Because It's based on your health status, location, climate, and allergic symptoms. But some popular and recent diet plans are given below:

    • Reviews: http://www.healthline.com/health-slideshow/diet-reviews#1
    • Latest diet plans for Weight Loss: http://www.webmd.com/diet/evaluate-latest-diets
    • 10 Famous diets: http://www.everydayhealth.com/food/the-10-most-famous-fad-diets-of-all-time.aspx