The Brunette Diaries

How to lose weight without hitting the gym

Losing weight takes a lot of discipline and determination, whether in the gym or outside it. Some of us just don’t have the time for hitting the gym. Or maybe we are just not a gym-person. So how do we get rid of all the excess fat reserved in our body? Follow these steps to achieve your desired weight without sweating it out.

Smaller meals:

Not all of us are conscious enough to count every calorie, so try to make your meal portions smaller. And bunk the second helping altogether. You can take shorter lunch breaks at work so that you don’t over-eat.

Avoid too much sweet:

If you really need to have a dessert after your meals then try to swap the ice-creams and cakes with a piece of dark chocolate. It’s a healthier option to satisfy your sweet tooth without piling up on the calories.

Move your butt:

Having a sedentary lifestyle can make losing weight very difficult. Take regular breaks every 2 hours to walk around the office. Skip the elevator and start taking the stairs whenever possible. Enrol for a fun weekend dance class. The more you move, the faster you lose that weight.

Sleep:

Sleep is more than just a pretty-making mechanism. Your digestive system is also pumping hard to process your food, metabolizing carbohydrates and breaking down fats. Some studies have linked sleep deprivation to weight problems; so the bottom line is – if you don’t want your ‘bottom’ to grow bigger, hit the sack at the earliest.

Have sex:

That’s right; sex is a great way to shed the extra calories. An average sex session burns 150 to 250 calories per half hour – depending on how hot, flexible and athletic your session was. Now don’t be disheartened even if you aren’t extremely acrobatic in love-making, as sex naturally gets your heart rate up, which in turn improves circulation and burns calories and fat.

Laugh while you still have teeth:

Last but not the least – laugh more! Laughing heartily five times a day has the same beneficial effects as ten minutes on a rowing machine. How great is that!

Ways to get rid of cellulite

Cellulite is a condition in which the skin appears to have areas with underlying fat deposits, giving it a dimpled, lumpy appearance. Around 90 percent of women suffer from it in their legs, buttocks or stomach. There are ways in which you can significantly reduce the appearance of cellulite. Let us look at some of them.

(Also read – How to burn fat without losing muscle)

Eat healthy

A healthy diet plays an important part in keeping cellulite at bay. Eat plenty of fibre and whole grain foods as well as fruits and vegetables, since they help to remove waste and toxins from the intestinal tract. Drink plenty of water as well. Water helps in shedding of fat and also in strengthening the collagen in your skin.

Exercise

Cellulite is basically fat. Excess body fat shows itself through cellulite. Exercising regularly can reduce this excess fat and get rid of cellulite.

(Try reading – Main causes of belly fat)

Massage

Massaging the area with certain tools available in the market will help in stimulating circulation and breaking up fluids beneath your skin, leaving a more even appearance.

Gelatin

Consuming gelatin helps in tightening loose skin and it also improves digestion. It is also rumoured to help reduce the appearance of cellulite. So, there’s nothing like trying.

(You may find this interesting – Fitness habits to establish in your 20’s)

Coffee scrub

Coffee scrubs can be beneficial in reducing cellulite as well. The caffeine in coffee helps in tightening the skin.

Kettlebell workouts

Kettlebell workouts are a great way to increase blood flow and reduce the appearance of cellulite. Known to be one of the most effective ways to build muscle and burn fat, Kettlebell exercises are especially good for your thighs, hips, buttocks and stomach area.

(Also read – How to lose weight without hitting the gym)

Omega 3

Consuming Omega 3fatty acids and fat soluble vitamins will help reduce cellulite over time. Besides, they are also good for various other functions in your body!

Top 5 Women Instagrammers To Follow For Best Fitness Tips

Social Media is the new bible of today’s generation. Everything is on Social Media. From Photographs to Phones, facts to food, Buying/Selling, Celebrities, etc. In fact, people search “How to lose weight?” on Google before giving up their toxic habits and hitting the gym. Naturally, people turn to social media to look for motivation so that they could lose weight or even go to the gym. For example, people follow who they like or aspire to become like, they may follow actor SRK if they’re aspiring actors, girls tend to follow role models of their liking. And people who are trying to lose weight or be more pro-active, more of a fitness person should follow these lady bosses who are masters of fitness.

1) Ishwari Patil

If you’re interested in learning YOGA the right way then she’s the one to follow. Ishwari Patil, based in Mumbai, is a Women empowerment enthusiastic. She is trying to increase the awareness of benefits of Yoga and Fitness through her Instagram account. You can see her posing at different locations all over Mumbai, she also provides online consultation to the ones in need.

Instagram Account – @_ishwari_

2) Rashmi Agarwal

Rashmi Agarwal is a fitness freak being a mother. She goes by the name #FitMom or #Momwholifts. She is a fitness model and an inspiration to many. No one can guess that she’s a mother by looking at the pictures she posts on her account. From Weight Lifting to Cross fit, there’s nothing this lady can’t do.

Instagram account – @rashmiaagarwal

3) Surbhi Sharma

Surbhi Sharma is a Rhythmic Gymnast who also practices Yoga. Her Instagram feed is filled with her pictures doing all the extreme yoga poses with a smile on her face. She is on her journey to inspire and teach people the true meaning of Yoga.

Instagram Account – @_surbhisharma

4) Jinni Shaikh

Jinni Shaikh is one of the most hardcore lady bosses of all. She is an ESN Athlete who trains in heavy lifting. Her training videos will get you off of your couch and into the gym. A perfect role model and inspiration, she shares her experiences through her posts and her feelings of motivation and dedication through her captions.

Instagram account – @jinni_shaikh

5) Priya Chandra

A certified nutrition and Fitness consultant, Priya Chandra is a Body Transformation Specialist. She provides diet and workout schedule and guidance through her Instagram account online. She majorly posts videos of her working out for her followers for them to see and do it themselves.

Instagram account – @priya_chandra94

Have Anxiety? We Tell You How You Can Tackle It

No one wants to live with anxiety. If you’re starting to feel as though anxiety and panic are making it difficult to maintain emotional and physical stability, it’s time to take action – to learn strategies that will help you cope with that anxiety. You should consider professional help. There are countless skilled therapists and counselors that can train you in new ways to help you for your stress. But if you aren’t willing to get help from others or any professional, you can always help YOURSELF! But first, you should know what anxiety really is and how you can battle it.

What is anxiety?

Anxiety is a general term for several disorders that cause nervousness, fear, apprehension, and worrying. These disorders affect how we feel and behave and can cause physical symptoms. Mild anxiety is vague and unsettling, while severe anxiety can seriously affect day-to-day living. Anxiety can be defined as ‘an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure.’ It is important to know the difference between normal feelings of anxiety and an anxiety disorder that requires medical attention.
How you can tackle it

1) Breathe it out. You may notice that when your body is tense, you hold your breath. Focusing on breathing is a common but effective technique for calming the nerves. Where is your breath now, and where is your mind? Bring them together. Listen to the movement of your breath. Does your mind wander somewhere else? Call it back. Concentrate only on breathing in and out, beginning and ending, breath to breath, moment to moment.

2) Make peace with time. When you’re a worrier, everything can feel like an emergency. But notice this about all your anxious arousal: it’s temporary. Every feeling of panic comes to an end, every concern eventually wears itself out. Ask yourself, “How will I feel about this in a week or a month?” This one, too, really will pass.

3) Turn your anxiety into a movie. You can let go of a worry by disconnecting yourself from it. One way is to imagine that your anxious thoughts are a show. Maybe they’re a little guy in a funny hat who tap dances and sings out your worry while you sit in the audience, eating popcorn, a calm observer.

4) Recognize false alarms. That fear of your house burning down because you left the iron on has never come true. That rapid heartbeat doesn’t mean you’re having a heart attack; it’s your body’s natural response to arousal. Many thoughts and sensations that we interpret as cues for concern―even panic―are just background noise. Think of each of them as a fire engine going to another place. You’ve noticed them, now let them pass by.

5) Don’t let your worries stop you from living your life. Many of them will turn out to be false, and the consequences of your anxiety-less sleep, a rapid pulse, a little embarrassment, are just inconveniences when it comes down to it. What can you still do even if you feel anxious? Almost anything.

Apps that help you lose weight

Losing weight is not everyone’s cup of tea, but it is definitely achievable. With a little motivation and dedication, you can too, reach your goal weight, and that too this year itself. Going to the gym, working out, while following a strict diet isn’t going to cut it. For the constant track of your journey as well as the progress, you need a personal trainer. A trainer that isn’t just present in the gym, but is with you 24/7. Your SMARTPHONE. As many aren’t aware, your smartphone can be of a great help in achieving your weight loss dream. How? All you need to do is just need to download these following apps, which are designed specifically to keep track on your health, on your food intake, calories, workout and many more.

1) My Fitness Pal

When you download this app, it will first take your weight, height and your lifestyle to understand what you eat, and how it can help you to lose weight easily. It cuts down your weight loss goals shorter, for like what you can achieve in a month which is really motivating.

2) Lose It!

This app keeps a proper track on your food and calories, your current weight, and prepares you a plan to focus on weight loss along with tracking your workout regime and your only job is to lose it!

3) Fooducate

Fooducate educates you about every food there is to eat. It helps you understand what harms your body, which food is rich in fibre, protein, calcium and so on. With the help of this app, you know what you eat and this way you can easily substitute the harmful junk you were eating into healthy and wholesome foods.

4) Pact

We are sure you must’ve seen a video of a girl running behind a car where her friend is seated giving her cash for running. How about you get cash for every kilo you lose? That’s what the app Pact does. It’s a weight loss app that uses cash stakes to keep you motivated and help you achieve your goals.

5) Nike Training Club

If you’re not comfortable with personal trainers or their high budgeted bills and expenses, this app is for you. Here you can get professional help from Nike’s experts and tons of workout plans from, guidance from pro athletes and celebrity trainers and much more. The app considers your requirement and plans your regime accordingly.

So, which app are you downloading next?

Tips To Help You Maintain Your Weight Post Weight Loss

Neither it is easy to lose weight, nor it is a cup of tea to maintain the lost calories. Once you’ve lost a significant weight, you feel proud of having to achieve what once you thought was a dream. But often people feel so proud, they allow themselves a lot of cheat day, that not only harms your system but also puts you off of your daily routine. It is NECESSARY to award yourself some prizes, but if you want to maintain that weight loss, you got to work harder all over AGAIN. Worry not, we have some tips for you, especially that will help you keep your fitness at bay, and your health top notch.

1) Never skip your breakfast

Breakfast is the MOST important part of your meals. It helps the body kick start, provides the right energy for you to keep going the whole day. It’s a proven fact, people who have breakfast as compared to those who DON’T are healthier and at lesser risk of obesity.

2) Exercise daily

Remember the time you worked so hard to lose all the fats that you carried, but now that you achieved your goal, you don’t hit the gym that often. Regular exercise is a MUST, it helps you burn any new fat that the body produces. It also keeps you on track with your health.

3) Weigh yourself quite often

Checking your weight on regular intervals helps you keep a track. It shows if you have gained or are gaining constantly. You can, accordingly, moderate your diet and exercises. Anytime you feel lazy about following your routine, just check your weight.

4) Lift weights

Doing cardio may be fun, but weight lifting is essential for maintaining your weight loss. You may not need to hit the gym every day of the week, if you train in heavy lifting, going 3-4 times a week is more than enough for your body. Lifting weight builds your core stronger, eventually helping your system to be stronger and healthier.

5) Stay hydrated

No matter what, keep your water intake proper. Don’t neglect this point, water is extremely crucial for any problems. Acne – drink water, constipated – drink water, need to lose weight – drink water!

6) Make sustainable changes in your lifestyle

Now that you’ve achieved the unachievable, you need to keep that goal forever. If your work schedule doesn’t allow you working out a time or you have to eat outside often, DON’T. Make sure you remind yourself of all the hardships you went through to achieve wherever you stand today. Make necessary changes in your lifestyle and priority to your health and fitness.

Get on roll, guys! It’s time to take your health seriously! 😉

Why You Should Have The YOGA Way Of Lifestyle

Yoga is a Sanskrit word derived from the Sanskrit root “yuj” which means to connect, join or balance.
Yoga is a way of life, it is not removed from it. We do not need to feel disappointed or frustrated considering our limitations with regard to physical health, shape and size of the body, lack of time, lack of space or unavailability of a teacher. Yoga, in fact, is the means to overcome all these problems. Yoga includes every aspect of life. Yoga touches everything in life. All healing methods and meditations are part and parcel of Yoga. Yoga is like the sun itself, which brightens everything that comes into contact with it.

Yoga is usually defined as union: It is a unison of the limited self and the Divine Self. The aim of Yoga is not really to unite us with anything for we are already united. It is to help us realize our identity with the Divine Self, to make us know and tune into our intrinsic nature.

The Bhagwad Gita, a very widely known classical text on Yoga, gives various definitions of Yoga.

1) Yoga is equanimity of mind in success and failure.
2) Yoga is discretion in work.
3) Yoga is the remover of misery and destroyer of pain. Yoga is the supreme secret of life.
4) Yoga is serenity.

Also, check out this article (Click here) of how ATTOI is taking the initiative to bring all the YOGA professionals to the birthplace of YOGA, Kerala.

Here’s why you should make YOGA a part of your life:

1) Helps with weight management

Through the twists and bends and cleansing practices, yoga stimulates detoxification, the preliminary requirement for effective weight loss. Also, it promotes better metabolism and fat burning potential. Regular practice of yoga also helps to reduce stress, thereby lowering cortisol, the primary culprit behind the dreaded belly fat.

2) Stronger bones and joints

Various balancing postures of yoga improve bone density and strengthen the joints and bones. This cuts down the risks of osteoporosis, fractures, and arthritis through bone loss.

3) Helps with menstrual and menopausal issues

Yoga could help to ease menstrual woes, including water retention, bloating, dysmenorrhea, amenorrhea, and irregular menstrual cycles. Various restorative and balancing poses are also known to help with menopausal symptoms management, including hot flashes and osteoporosis.

4) Keeps un-curable diseases like diabetes under control

Various yoga poses and Pranayama techniques could help to improve insulin sensitivity, lower anti-diabetic drugs usage, promote weight loss, and curb spiraling sugar levels. Yoga also helps to lower stress, one of the primary contributing factors to Type II Diabetes. Yoga, when practiced regularly, gives the diabetic patients a chance to enjoy a better lifestyle.

5) Helps with blood pressure management

Conscious breathing practices promote better oxygen intake, thereby improving circulation and keeping the blood pressure under control.

Lastly, practicing YOGA every day, making it a part of your life will give you a better health, physically as well as mentally, also will improve your lifestyle drastically.

Indian Women Are As Likely To Develop Renal Problems As Men

*How much do you know about Renal Problems?*
*Do you know what causes it?*
*How can we avoid having those problems?*

WORRY NOT! TBD will guide you. Renal problem is a serious topic, and you should be well educated about it, more importantly, should be aware of things that cause renal problems, and if you ever encounter yourself in THAT situation, what you should be doing or who you should be consulting!

Kidney disorders are a worldwide health concern with severe outcomes of kidney failure and premature mortality. Kidney disease is currently the 8th leading cause of mortality among women.

Prevalence of Chronic Kidney disease (CKD) among women is as common as among men. Women are 5% more likely to develop CKD in comparison to men.

CKD is also considered a risk factor for adverse pregnancy outcome and reduced fertility. Women who have CKD are at increased risk for negative outcomes for the mother and the baby; pregnancies in women with advanced CKD are most challenging with high rates of hypertensive disorders and preterm births. It comes as a shocker to many that the kidneys, each about the size of a fist play such a major role in your wellbeing.

What causes renal disorders?

So what exactly causes these 2 little fist-sized organs to suddenly go out of order? Kidney diseases are mostly caused due to diabetes, high blood pressure, and hardening of the arteries. However some of these diseases can also occur due to the inflammation of the kidneys. This condition is called nephritis. Some anatomic disorders too can lead to renal diseases besides the one resulting from metabolic disorders. The chances of the latter happening however are thin for in the case of metabolic kidney disorders are rare since they need to be inherited from both parents.

Rising renal problems in kids

Occurrence of renal failure in Indian kids has been increasing at an alarming rate in India. 20 % of the Indian kids are suffering from kidney diseases. Parents have a leading role in order to keep their child healthy and lead a disease free life:-

1) Diet – A balanced diet contains a mixture of fats, carbohydrates, and proteins. Avoid processed food, fizzy drinks in order to maintain sugar and salt level Parents should keep their children fit, active and eating well to ensure that they do not become overweight. Encouraging children to take part in sports and physical activities to keep them fit.

2) Consume water – Healthy fluid intake is necessary for children, especially water. But if a child is dehydrated, he/she should not urinate more frequently as the water gets absorbed by the body.

3) No- smoking – teenage is the age that is most attractive for cigarettes and hence parents should keep an eye on their children.

4) Medicines and drugs – Aspirin and other banned drug usages may directly affect the kidney or liver. It dehydrates the body and succeeds to kidney failure.

5) Reduce sodium intake – Too much of sodium can lead to hypertension, so cutting down on salt intake is better. Daily 1.5 to 2.3 grams daily is the prescribed amount of salt intake

6) Increase potassium – Potassium helps in balancing the water level and reduces the effect of sodium thereby reducing blood pressure. So it is a key that kids are nourished with potassium rich food(potato, spinach, beans, low fat dairy products).

What are the treatment options?

When treating kidney, the doctors tend to concentrate more on the underlying cause of the disease. The infections can also be cured by antibiotics if the infection is caused by bacteria. In case of acute kidney failure this scheme works best. In such cases treating the original cause can help return the kidney to its normal functioning. But in most of kidney failure cases, the blood pressure has first to be brought to be normal in order to evade any more progression of disease.

End-stage kidney failures are only controlled by dialysis or kidney transplant. Dialysis can be done once a week or more often depending on the condition. In case of transplant the diseased ones are replaced by a new or a healthy one. These transplants are said to work 80 percent of the time. The only fear in this case what is the body rejects the transplant. The risk however is worth it because a healthy kidney can help you live a better life.

Fitness Tips From Fitness Guru Herself, Up Close With Sonam Bajwa

Interviewing celebs and great personalities is one of the perks enjoyed by the team of TBD. We get to ask various questions that many fans wish to ask their role models. This time, TBD got the chance to get up close with the beautiful and graceful, Sonam Bajwa.

Sonam, who is known for her role in “Carry On Jatta 2” starring alongside with Diljith Dosanjh, also participated in the Femina Miss India Contest in 2012. But, if you follow her on Instagram, you’d know she is a huge fitness freak too. She loves Gymming and the results are evident from her super hot body for which she seems to have worked hard.

Check out our video on our Youtube Channel:

Also, here are some pictures from Sonam’s Instagram proving her love for fitness!