Vitamin D Deficiency: Are you getting enough Vitamin D! 

Vitamin D is essential for bones. Its main source is the sun's rays. If there is too much vitamin D deficiency in the body, then it is called vitamin D deficiency. It is very essential for the body. Vitamin D is essential for absorption of calcium, health of bones, help in growth of cells and reducing inflammation etc. When exposed to sunlight, your body automatically produces vitamin D from your own cholesterol. Vitamin D is a fat-soluble vitamin. It helps the body to digest calcium and absorb.

Symptoms of vitamin D deficiency 

Just by taking a healthy and balanced diet, vitamin D levels cannot always be kept balanced in the body. Even if you eat vitamin D-rich foods, you are at risk of vitamin D deficiency because vitamin D cannot be replenished in the body only through diet. If your lifestyle and routine is such that you cannot get sunlight, then you may feel the following symptoms:-

1. Stay sad: Being depressed or feeling irritable are signs of vitamin D deficiency.
2. Gain weight: If you are suddenly getting fat or you gain weight, then it means that there is a deficiency of Vitamin D in your body. The special thing is that vitamin D is required more in overweight people than underweight people.
3. Recurrent infection: You should know that Vitamin D strengthens your immunity. When your immunity is strong, then it helps you to fight against bacteria and viruses.
4. Feeling tired: Although there can be many reasons for feeling tired, but due to lack of vitamin, there is also fatigue.
5. Non healing wounds: The delay in the healing and wound healing after injury is also a sign that there is a deficiency of vitamin D in the body.
6. Bone loss: Vitamin D is very important for the absorption of calcium. If the density of bones in your body is decreasing it means that there is a deficiency of calcium in your body. Due to lack of calcium, the risk of factor increases.
7. Digestive problems: Vitamin D is a type of fat soluble vitamin. Any type of digestive disease affects the absorption of fat, which also lowers the level of vitamin D.
8. Bones and joints pain: Vitamin D deficiency affects the health of bones as well as bone pain due to lack of vitamin D. This pain is felt more on the knees and back. Apart from this, the risk of osteoporosis (a type of bone disease), bone pain and easy to get factored in due to lack of vitamin D increases significantly.
9. Head sweating: Often, the head sweats due to lack of vitamin D. This symptom is common especially in the newborn. Head sweating is one of the earliest symptoms of vitamin D deficiency.
10. Hair fall: Hair loss is often associated with stress, however, along with it, vitamin D deficiency is also a common cause.

Causes & Risk factors of vitamin D deficiency

Your body mainly supplies vitamin D through diet and sunlight. Vitamin D deficiency in your body can be due to various reasons:-

1. Not getting enough vitamin D through diet.
2. Not being able to absorb enough vitamin D from the diet.
3. Take in sufficient amount of sunlight.
4. Not being able to convert vitamin D into active form by liver and kidney.
5. Changes and absorption of vitamin D are affected by the intake of medicines taken for the improvement of other diseases.

1. You may have to undergo vitamin D test if there is a possibility of vitamin D deficiency.
2. Vitamin D test is a type of blood test through which the vitamin D star is detected in your blood. This test is done when you are at risk of osteoporosis.
3. The best time to get vitamin D test is at the end of winter or in the beginning of spring because the level of vitamin D in your body is very low in both these seasons.
4. 20ng/mL to 50ng/mL is considered sufficient for healthy individuals but a level of less than 12 ng/mL indicates lack of vitamin D in the body.

Prevention of vitamin D deficiency 

Vitamin D rich foods

Vitamin D deficiency treatment

1. Taking more and more milk.
2. Eat vitamin D rich foods.
3. Eat vitamin D supplements.
4. Get vitamin D injections done.
5. Take vitamin D in tablets or liquid form.

Also read: Silent Heart Attack (SMI)

Vitamin D deficiency disease

Himalayan Organics Organic D3 + K2 5000 iu - 120 Veg Capsules

  Check Price

NOW Foods Vitamin D-3 5000IU Softgels

Natures Velvet Vitamin D-3 5000 I U Softgels 60's

HealthKart Vitamin D3 (2000 IU), 60 softgels

Recommended by Dt. Poonam Agarwal

Weight Loss & Burn Fat Fast

Are you also confused about fat loss and weight loss!

Obesity has become a common problem nowadays due to wrong lifestyle. Today, obesity is the main cause of many diseases like heart disease, high blood pressure, cancer, increased cholesterol, fatty liver, digestive diseases, along with depression and social Isolation is also seen due to this.

Throughout the day, fat accumulates near the waist and abdomen, which seems very bad to see. In such a situation, people often keep taking information about fat loss and weight loss to reduce obesity. But do you know the difference between fat loss and weight loss? Today we are going to tell you about fat loss and weight loss in this article, as well as some tips for how to reduce them, which will be very effective for you.

Difference b/w Weight Loss and Fat Loss

Also read: Weight Loss Calorie Diet Plan

When we talk about weight loss, we can have weight loss in many forms such as total body mass, loss of fluid (water), in the form of muscles. The weight loss seen in majority is mostly found in extreme overweight people. For example, being 20-30 kg more than age (whether in man or woman), the weight loss is mostly in the form of muscle and water loss. Now let's talk about fat loss which is very important. Fat loss is the reduction of extra fat deposited over muscles in fat loss.

In simple words, when you reduce the amount of carbohydrates in your diet, the carbohydrates (which are the fuel of your body that give you glucose), cause to very low, the body to start eating its stored fat (which is your extra fat). Then, your body loses fat. On the other hand, When your body starts taking below maintenance calories, you mean that you used to take 2000 calories to maintain 85 kg weight and now you will take less calories than 1700,1800 or 1900 calories, then your body will lose weight. 

Which is better Weight Loss or Fat Loss?

Also read: Fat Loss Challenge -10 days, 6 ways

Now let's talk about what is better weight loss or fat loss. The fat percentage should be 15 to 20% in a mail body and 17 to 25% in a female. If there is more fat in your body, then pay attention to the fat loss and bring it normal. Because if it is more than this, then you may have diabetes, heart attack and high blood pressure. If you bring it down, then the cells that are in the body are made from fat, that body will not get. Also, your brain is made up of 75% fat and water, so your body functioning and brain functioning will be greatly affected. If your fat percentage is between 15-20, then you do not need to think about fat loss. 

Weight loss is measured by ideal number. This ideal number depends on your age and your height. If you are overweight by 10-20%, then you can control it by exercising or dieting. It does not matter if you do not want to reduce it, but make sure that it does not go more than 10-20%. If it goes beyond 20% then you are very much at risk of heart attack and diabetes. Even the bodybuilder, who has an ideal weight of more than 20%, has a lot of problems in his body in the future.

Ideal Weight Formula:

Body Weight Calculator

Body Fat Calculator

Tips for weight loss:

There are many natural ways to lose weight that actually work and have also been certified. Here are such easy methods that will help you to lose weight naturally and safely.

1. Make changes in the diet to lose weight:

• Start taking a balanced diet.
• Stay away from simple and refined carbohydrates.
• Must take protein.
• Eat the best type of fat.
• Increase the amount of fiber in the food.
• Eat more and more fruits and vegetables.
• Quit bad eating habits such as eating sweet after meals, drinking juice or taking a cold drink.
• Take multivitamins.
• Drink black coffee
• Eat food slowly and chew it well.
• Reduce sugar intake.
• Eat healthy food.

Also read: Workout at Home - No Gym, No Equipment

2. Change your daily routine to lose weight:

Also read: Best Exercises to Help You Lose Weight

Tips for Fat Loss or Burn Fat fast:

• Make a goal how much fat you have to reduce in how much time.
• According to research, less than 7 to 8 hours of sleep produces hunger, which makes you eat more than necessary and increases obesity.
• If you have a habit of eating snacks, do not eat it on a minute-by-minute basis. Repeated eating increases the calories in the body, which increases obesity.
• Walk a lot. Many people eat again and again in the day and they do not even know how much they ate, so remember how much you ate during the day.
• Many people do not use feet due to having a car and a bike. Use stairs to reduce fat. Also play your favorite sports.
• 65% people drink a lot of sugar drinks or cold drinks, etc., which does not fill the stomach, but the calories are given separately. That's why remove liquid calories.
• Plan a cheat day. it means, to sustain a successful diet plan, you can eat pizza or junk food once a week. By doing this, you will remain satisfied and follow your diet well.
• If you are male or female, lift heavy weight, you will burn fat by lifting heavy weight. This creates muscles and increases the metabolism of the body. When you lift heavy weights you start burning calories very fast.
• Diversify your workouts. Do a variety of exercises in a day, such as a 5 minute cardio treadmill, dumbbell circuit, stretching and bent over crying after biking. Do these exercises 8-10 times in a rip.
• Use simple things. If you don't have money for the gym, jump rope at home. First jump 50 times and later increase it to 100.
• Eat plenty of protein. Eating protein makes muscles and burns fat. Apart from this, the stomach is also full.
• Drink lots of water throughout the day. This will not make you hungry and will also keep your stomach full. You should drink 1 glass of water even before having food, you will avoid obesity.

Also read: Big Reasons of Growing Belly Fat

For Consultation: 

Dr. Gola BAMS, B.PT 12 Years Experience  Contact No.-8791418545

More Info: Natural Healthcare 

To Buy Best Brand Fitness Equipments:

If you are looking for fitness equipment for your workout and you are little confused about fitness brand, we are sharing some top best brands in India according to internet survey. For more details, check out the links with brand name given below :👇

Zoopfitness

Star Trac

Precor

Hammer Strength

Cybex

Magnum Series

 

Hair fall: How to stop hair fall immediately? 

 Falling hair is not just a problem of the weather, but also indicates disease!

If there are 70 to 100 hairs of a person everyday, then it is not a situation of panic. This is a normal process and so many hair falls every day. But if the hair is falling in large numbers and constantly, then you need the advice of experts.

There is no need to worry about 70 to 100 hair loss every day. But if you are losing much more than this, then not only do you need good hair care products but you should also do a checkup on the advice of a doctor. Because many times, fast falling hair is a sign of diseases growing in our body ...

Body swelling

The problem of swelling in the body at all times is known as Lupus in the medical world. Lupus is an autoimmune disease. In this, swelling remains in the body for a long time. Due to this inflammation, facial skin and hair roots are mainly affected. This is the reason why not only head hair but also eyebrows and eyelid hair start falling. At the same time, the hair of the beard and mustache also falls rapidly in men suffering from this disease.

Depression

Depression also causes rapid hair loss. Depression is a serious level of anxiety. A person is surrounded by anxiety and stress for a long time before he gets caught in depression. Due to this, there is a deficiency of Happy Hormones in his body. Digestive problems start occurring. When digestion is not done properly, the body does not get complete nutrition. It first affects hair and skin.

Blood pressure problem

People who have high blood pressure for a long time also have problems of falling hair rapidly. Whether women or male BP can cause hair fall in all. This is because in this case there is a high pressure of blood flow on the blood arteries. During this time there is a high amount of sodium in the blood, which cannot flow properly in the body. This condition causes hair and heart damage. This is the reason why hair loss is very common in BP patients.

Hair falls due to thyroid

Severe and prolonged thyroid problems may also be the reason for hair falling rapidly. While the right treatment of thyroid disorder is taken at the right time, hair loss can be prevented. It is also helpful in growing new hair. Keeping the doctor's advice in mind, taking medicines and healthy diets at the right time reduces hair loss.

Cancer is also the reason

Hair loss is a very common problem in cancer patients. Many times, fast falling hair is also an indication that the chances of developing a serious disease like cancer are increasing in the body. For example, some cancers such as Hodgkin lymphoma can cause hair loss. But rapid hair loss is mainly due to chemotherapy.

Eating disorder

Often young girls and boys succumb to an eating disorder such as anorexia and bulimia. This is due to their dieting in the desire of skinny body or using supplements. The majority of these youth are girls and women. Eating disorders are becoming a major cause of hair loss along with other health problems. Because of this, the necessary nutrients are not able to reach the cells of our body and hair starts falling fast.

Tips to get rid of falling hair:

1. Avoid tying tight hair

If you like to tie your hair tight, then change this habit quickly, because tightly tying hair is also a main reason for hair breakage and loss. This causes excessive strain on the hair. Due to which they start breaking and falling quickly.

2. Lack of iron and nutrients in the body

In today's era, people often prefer to eat junk food and fast food from outside the home. Due to which the body starts gradually lacking nutritious elements and its effect is seen in the form of our falling hair with health. In such a situation, if you want to avoid hair loss, then for that you should adopt a diet that contains nutritious elements.

3. combing wet hair or use hair dryer

If you also like to comb your wet hair or use hair dryer often, then change your habit, because hair follicles are weakened by doing this continuously. Due to which hair fall starts.

4. Washing hair with hot water

Often people like it, which is also very beneficial for health, but strong hot water causes great damage to hair. This causes the hair to become dry, and gradually fall.

 5. Tension

Stress has become another name in our life today. The effect of stress also damages our health as well as hair. Due to which hair fall starts. If you want to avoid falling hair, then adopt meditation, yoga and happy habits to reduce your stress.

Help Center:

Dr. Gola BAMS, B.PT 12 Years Experience Contact No.-8791418545

More Info: Dr-Gola / Natural Healthcare

Best Hair Regrowth Supplements:

If you want to buy any supplement for hair regrowth or to stop hair loss problem, you can check out these some products:  

 

HealthKart Biotin (10000 mcg) Check Price

Check Price on Amazon

Himalayan Organics Biotin 10000mcg Check Price Check Price on Amazon Himalayan Organics Plant based Hair Vitamin (With DHT Blocker & Omega 3) Check Price

 Body Weight Management

There are some changes in a person's body as they age. The metabolic rate of the body decreases and the weight of a person keeps on decreasing over time. Many people around the world gain some weight due to a combination of factors like aging, more hunger and a less active lifestyle. The weight of the body is determined by the amount of energy that we take as food and the amount of energy we spend per day through our activities. A person is able to control the amount of calories (energy) that he takes in the day by regulating the amount of food intake. He can also control the amount of energy spent by engaging in physical activities. However, the energy expended is also dependent on another factor known as BMR or basal metabolic rate. A person whose basal metabolic index is between 18-25 is considered a normal weight. Dieticians and other doctors have recommended tips on how to lose weight and prevent it from coming back. These suggestions build more lean muscle, consume more foods in hunger, count calories, calorie intake, avoid temptation, plan meals in advance, measure what a person eats, and exercise more. hich includes dairy in your diet using the 'plate' method, regular active lifestyle and eating regular breakfast. A person who is underweight should eat five to six times a day instead of consuming food 2-3 times. He should also do some training to build muscle and increase weight. In the same way, there are many more.

How is weight management treated?

A person may usually be able to manage their weight by incorporating some lifestyle changes. However, obese people can develop various health-related problems, and drugs such as orlistat are recommended for such people. The right diet is very important for treating the disease in today's era. is. Because proper food and drink can keep a person healthy and with proper food, proper exercise is equally important. Because there are many benefits of exercise, it keeps energy in the body. And man feels very healthy. Medications are recommended for people with a BMI of more than 30 or BMI (usually over 27 years) and for people suffering from conditions such as hypertension, high blood cholesterol and diabetes. BMI or body mass index is a simple, inexpensive and non-invasive procedure to measure body fat in relation to a person's weight and height. Simply put, BMI serves as a screening tool to determine what makes a person overweight, underweight, obese, or healthy weight.

A person is grossly obese if they have a BMI greater than 40. Such people and people with BMI over 35 years and suffering from diseases such as cardiovascular disease, hypertension, sleep apnea or diabetes mellitus are often recommended bariatric surgery to lose weight.

To manage weight, the desire must always come from the person. Who is not serious about losing weight, fails in weight management. It is also important, your breakfast must be healthier. People who make breakfast are more likely to manage their weight. Low fat dairy helps a person to lose weight. One of the most important methods of weight loss is daily work. A person should also avoid temptation. Planning ahead also prevents a person from overeating and thus, helps to manage weight.

Who is eligible for the treatment of weight management? (When is treatment done?)

Individuals whose basal metabolic index is greater than 25 or those with a basal metabolic index less than 18 are overweight and underweight, respectively. Such people are eligible for weight management. Individuals whose BMI is more than 30 or more than 27 years old and a person suffering from diseases like diabetes, high blood pressure and high cholesterol are eligible for the treatment of medicines. A person with BMI over 35 is eligible for weight loss surgery.

Who is not eligible for treatment?

A person who has a BMI between 18-25 is considered an ideal weight, such a person is not eligible for treatment. A person suffering from some serious condition is not eligible for weight loss surgery, even if he is largely obese. This is because in those cases surgery can have disastrous results for the person.

Are there any side effects?

Side effects of orlistat (A drug designed to treat obesity) medication used to lose weight, drowsiness, confusion, mood changes, severe pain in upper abdomen, nausea, vomiting, loss of appetite, dark urine, jaundice, clay colored feces And itching occurs. The side effects associated with bariatric surgery are prolonged. Some of them are low blood sugar, malnutrition, vomiting, ulcers, bowel obstruction and hernia. Another side effect associated with bariatric surgery is dumping syndrome which is a condition in which nausea and dizziness may occur. Otherwise weight management involves some lifestyle changes that have no side effects.

What are the guidelines after treatment?

There are no such post-treatment guidelines for weight management. A person has to follow certain guidelines and adopt healthy lifestyle throughout his life to manage weight. It is importance for an overweight person to check their eating habits and exercise regularly. A low weight person should also include calorie rich foods in their diet and should also do training exercises to gain weight.

How long does it take to recover?

Losing weight depends on many factors with the patient's body, age, constituency of medical history and how much weight the person has. A person can lose weight by eating less because body fat is burnt due to difference in calorie intake. A loss of 500- 1000 calories per day can make a person lose weight by 1-2 pounds in a week. Therefore, the entire treatment depends on how much weight a person has to lose.

What is the cost of treatment in India?

It may cost around 500 to 2000 rupees each time to consult a doctor who prepares a proper counseling program. The price of 10 capsules of Orlistat can be around 380 rupees in India. Different types of bariatric surgery can be done which help the obese person to lose weight. However, the cost of treatment is between Rs 396000 and Rs 516000 in our country.

Are the results of the treatment permanent?

Weight management is a continuous process and one has to follow a strict routine to ensure that excess weight cannot be regained or lost weight. Lifestyle changes including dietary changes help a person maintain normal weight. However, this is not a permanent result because if a person deviates from the weight management program then a person may again be underweight or overweight.

What are the home based treatment options?

1 to 2 teaspoons of Apple Cider Vinegar mixed with water, it is best to drink 3 times a day helps in losing weight. Consuming a little protein in each meal helps a person to lose weight. Another important way to lose weight is to get enough sleep every night. Otherwise, lack of sleep can worsen the overall mental and physical condition and make it difficult for a person to lose weight.

If you want to buy apple cider vinegar, you can check out the links:

WOW Life Science Organic Apple Cider Vinegar - With Strand Of Mother - Not From Concentrate 

WOW Life Science Organic Apple Cider Vinegar - With Strand Of Mother

Wow Life Science Organic Apple Cider Vinegar (400 Ml)

WOW Life Science Organic Apple Cider Vinegar - with strand of mother - not from concentrate Vinegar (750 ml)

HealthViva Apple Cider Vinegar 100% Natural, 0.5 L Unflavoured

HealthViva Apple Cider Vinegar with Mother Vinegar

HealthViva Apple Cider Vinegar(With Mother Vinegar) Vinegar (500 ml)

HealthViva Apple Cider Vinegar with Mother, 500 ml

Recommended by Dt. Poonam Agrawal

Weight Loss Calorie Diet Plan: Tips and Diet Plan

If you want to lose weight, find your calorie based diet plan

In today's article, we will tell you not only about the diet plan for weight loss but also what should be done for weight loss. Body weight gain or obesity is one of many serious problems. This problem not only gives rise to many diseases but also makes a person sluggish and lazy. This is the reason why people want to keep their weight under control and learn about weight loss diet plan.

We have prepared this article on the Weight Loss Diet Chart to remove all these complications and to keep your taste in mind.

Simple Ways to Lose Weight

• Do not forget to eat breakfast if you want to lose weight
• Avoid eating after 8pm 
• Count Caloric Intake to Lose Weight
• Drink Plenty Of Water 
• Do not eat at frequent intervals
• Eat less fried food
• Eat healthy snacks for weight loss
• Drinking herbal tea before meals does not increase weight
• Have Proper Sleep for Weight Loss

To understand all the details of Diet Chart, we will try to focus on the following points.👇

1. How many times a day should you eat?
2. What to eat and how much to eat in breakfast?
3. What to eat and what amount of lunch in weight loss diet?
4. What to eat and how many calories in weight loss diet for dinner?
5. Some important questions about weight loss diet

1. How many times a day should you eat to lose weight?

In a way to lose weight, you should complete your weight loss diet in 3 times a day (1500 calories for women and 1800 calories for men). You can take it as breakfast, lunch and dinner. Many dieticians suggest to take the diet in 4 to 5 times but it is a bit difficult to follow and Workout has to do more. Another problem is that if your metabolism rate is low, then the digestive system is stressed too much and digestion is not done properly.

2. What should breakfast and how much should you eat in weight loss diet?

The most important part of the weight loss diet plan is that what kind of diet should be started with the beginning of the day. The rule of weight loss diet plan is that breakfast in the morning should be more than the diet of the day. Because the calories in the morning breakfast are the quickest and complete burn. Because most time and more physical activity is available for breakfast digestion.

Now the question comes to mind that what should in our Indian breakfast? And which breakfast has how many calories? We can understand these things from Calorie Diet chart.

According to the weight loss diet plan, women should take 500 to 550 calories in the morning breakfast and 600 to 650 calories for men between 7 and 9 am.

According to the diet chart for weight loss for male/female, you can change the breakfast menu in your weight loss diet plan every day to keep weight stable by keeping calories stable.

3. What to eat and what amount of lunch in a weight loss diet? 

Lunch for weight loss is another important step in the diet. What and how many calories in Indian lunch? We can understand all these things from this Indian diet chart for weight loss. 

In lunch, women should take 350 to 400 calories and men should eat 400 to 450 calories between 12 and 1 o'clock in the day.

According to the following Indian diet chart for weight loss, you can use the lunch menu in your weight loss diet plan every day to keep the calories stable and lose weight.

Diet Plan for weight loss

4. What and how many calories to eat in dinner for weight loss?

The dinner is the third and most important stop of the weight lose diet. Which we often ignore, then you have to avoid making this mistake. In the Indian diet chart for weight loss for female & male, women should take 350 to 380 calories and men 380 to 400 calories between 7 to 9 pm. Dinner, the sooner you take it at night, the more time it will be able to digest food. Which is auspicious sign of weight loss.

According to the diet chart of weight loss, you can succeed in weight loss by keeping the calories constant by changing the calories of the dinner every day in your weight loss diet plan.

In this way, you will follow the above diet chart for weight loss, then you will be able to lose 3 to 5 kg of rest in one month.

5. Some important questions about weight loss diet (FAQS for Diet Plan to Lose Weight)

Also read: Most important questions about mental illness

1. How much weight can you lose with weight loss diet?

Ans. With weight loss diet plan, you can reduce up to 30% of your body weight at ease. For example, if you weigh 100 kg, you can lose up to 30 kg.

2. Can everyone take a weight loss diet and have the same effect?

Ans. Absolutely yes All healthy people can take weight loss diet. But the effect of weight loss diet is not the same in all people. Because everyone has a different BMI and BMR. Which we discussed in detail in this article.

3. Will Weight Gain Again After Leaving Weight Loss Diet?

Ans. If you leave the weight loss diet immediately after following some time, then there is a 60% chance of gaining weight again. But if you adjust the diet slowly and do continuous yoga or physical exercise, the weight does not increase again.

Hope you got detailed information about weight loss diet. And you will definitely follow this weight loss diet plan to reduce the weight.

 Recommended by Dt. Poonam Agrawal

Calorie calculator for weight loss diet: Forms, factors & calorie/day

As soon as the name of Indian food comes in our mind, the  delicious food pictures and mouth watering start coming. And why not, because in our country India, the most delicious food dishes are eaten all over the world. But at the same time there is always a concern in the mind about excess fat and obesity, what to eat and what not? How much and when to eat?

We have prepared this article on Calorie count for Weight Loss to remove all these complications and to keep your taste in mind.

What we eat gives us energy to work and we get these calories in the form of calories. So first of all, it has to be understood how calories in weight loss diet gives energy to the body? And how many calories should be in the weight loss diet in a day?

To understand all the details of Diet Chart For Weight Loss, we will try to focus on the following points.

1. What is Calorie? And in what form does the body get energy?
2. How many calories a day for men and women to lose weight?
3. Calorie expenditure factor

1. What is Calorie? And in what form does the body get energy?

Our body gets energy from whatever food or drink we take. The unit to measure this energy is Calorie. The body receives these calories in four forms.

Carbohydrate: -

It gives energy to the body in the form of carb. The main source of energy is this carbohydrate, which gives the body the power to do all the work. 1 gram of carbohydrate provides energy equivalent to 4 calories.

Protein: -

The main function of protein is to build, repair and develop the muscles and tissues of the body. Therefore, protein is very important in the development of the body of children and young people. 1 gram of protein also gives 4 calories of energy.

Fat:-

Fat provides energy in the form of fatty acids to the cells of the body. And the fat remaining or excess is stored in the fat cells in the form of a bundle called triglycerides. Which has unlimited potential. There are 9 calories in 1 gram of fat. Therefore, a diet of high fat is minimized in weight loss diet.

Vitamins & Minerals: -

Vitamins and minerals help strengthen bones, heal wounds and increase the body's immune system. Converts food into energy, and repair cells.

2. How many calories a day should men and women consume for weight loss?

We have now understood what are calories and energy and how the body gets energy from it. Now it is important to know how many calories of food should be taken in a day? Due to which body fat and weight should be controlled.

So the answer is that generally women should consume 1800 to 2000 calories and men 2300 to 2500 calories of energy. The daily calorie intake criteria depends on many things that you can understand well from the chart below. Such as the type of work done throughout the day, age, body size, lifestyle etc.

Find your right calorie goal

Now we will focus on how weight loss diet reduces weight. Whatever calories we consume in weight loss diet, if we consume that much energy then the weight remains stable. Otherwise, the weight of the body decreases or increases if you take more or less weight loss diet.

Examples of calorie expenditure like

If you take 2500 calories of food and spend 2500 calories in a day's implementation, then there is 0 (zero) calories remaining. In this condition the weight will be absolutely stable.

But if you spend only 2000 calories then the balance will be 500 calories, which will be stored in your body in the form of fat. If you balance 500 calories per day continuously for 7 days, then your weight will increase by ½ Kg in a week. And 2 to 3 Kg body weight will increase in a month. And due to the constant calorie balance, the speed of increasing weight will be faster.

On the contrary, if you spend 3000 calories, then 500 calories will be taken from the extra fat stored in the body. And in 1 month, the weight will be reduced by 2 to 3 Kg. In this way, we can create the desired shapely, slim and fit body by keeping weight loss diet plan in hindi.

3. Calorie expenditure factor

From the above Calorie Weight loss diet chart, we have found out how much Calorie we need in a day. But each person's body type and mood are different. Therefore, all people have different ability to burn calories. Because many factors are responsible for the burning of calories in the weight loss diet. as written below.

BMI-Body Mass Index

Your BMI, body mass index, is a number calculated from your height and weight that is then used to assess your body composition. Which suggests that you have to take weight loss diet or weight gain diet. 

Digestive system activation (BMR Index-Basal metabolic rate)

Your BMR, basal metabolic rate, is the number of calories you burn (spent) when your body is at rest. Often you have seen some people eat very little (follow weight loss diet), yet they are not under weight control and some eat too much (do not follow weight loss diet), yet do not gain weight. The main reason for this is the different BMR of each body. BMR itself determines the activation of the digestive system. The digestive system is activated and burns of all types of Calorie. And fat does not accumulate in the body. Conversely, if the digestive system is less active then fat in the body quickly increases the weight by taking the form of extra fat and obesity.

Physical activity 

Every person's day-to-day work has different format and working environment. In the case of less physical activity and comfortable working environment, less calories will be burnt and in comparison to more physical activity and hard working condition, more calories will be burnt. Let us understand this with an example.

For example, an HR employee working in a multinational company will have less calories to work if we compare it to a worker engaged in road construction work. While HR employee will need only 1800 calories of energy in 8 hours of work, the worker will need 3500 calories. Then you must have understood this example that with Motapa kam karne ke liye diet, you will also have to focus on your physical activity.

Stress and hormonal effects

Our brain controls all the internal and external activities of our body. Now, whether to give instructions to the digestive system for digestion of food or to lift any heavy weight with both hands, in both cases there is a lot of contribution of the brain's efficiency in the completion of the work. But nowadays the level of tension has increased due to the strangulation competition. Which has a bad effect on hormones and brain efficiency. Due to which the ability of the body to perform all the activities has decreased, even now it may be necessary to burn calories.

Note: We have discussed about weight loss tips and diet plan in the next article "Weight Loss Calorie Diet Plan". 

To read the next article and get full info about it, click the link below:👇

https://jyoti9021.blogspot.com/2020/10/weight-loss-calorie-diet-plan.html