The Brunette Diaries

Tips To Resist Junk Food

That constant struggle between fitness and fatness can get you really frustrated! The war of junk food cravings over health is one that almost everybody fights. If you do have certain fitness goals to achieve, it is important to abstain from, or reduce the intake of junk food, but at times the cravings seem too strong. Here’s how you can resist it.

(Also read – Super foods that help you lose weight)

Determine your weakness

A particular food may be your weakness. Figure out what it may be. For instance, I have a weakness for two-minute noodles. Figure out what is your junk food favourite and it will be easier to abstain from it.

(Also read – How to resist the urge of eating junk food)

Find your triggers

It is important to figure out what triggers you to indulge into junk food. The triggers may range from depression, boredom to medical conditions. Try to list down what exactly is your trigger, and if needed consult a doctor. You can also stay away from these triggers by keeping yourself busy.

Find replacements

If you frequently have a craving for a particular food, consider replacing that food with a healthier alternative that is quite similar. For example, if you love sweets, try indulging in mango, which is a healthier alternative and may be equally tasty.

(Also read – Food that influences your weight)

Eat regularly

Another way to stay away from junk food is by eating healthy regularly. By doing this, you don’t leave space for unnecessary binging, which involves junk food, usually. Plan smaller meals, probably 5-6 a day, instead of the usual 3 meals a day.

Half size your portion if you indulge

If you do indulge, try making the portions of your junk food lesser. Only take a few bites of your dessert, or share your dessert or meal with a friend or partner. You can even try eating it slowly so that the brain is satiated.

(Also read – Are you obsessive about healthy food?)

Exercise

Exercising will make you feel guilty to indulge in junk food. This is because you are putting in effort to lose weight. Exercise can balance blood sugar levels and ease your digestion as well.

Super foods that help you lose weight

They say eat less to weigh less, well, not always. There are some super foods that make you lose weight by their sheer nutritional value. Now let us understand what we mean by lose weight. Lose weight = lose fat, not muscle! Losing weight involves building muscle, in fact. The more you build muscle, the faster you will lose fat. Here are a few foods that help you lose weight, the fat weight that is…

(Also read – Kick-start your weight loss plan)

Apples

An apple a day keeps the doctor away? Well, it keeps the weight gain away as well! Apples are the ideal on-the-go low-calorie snack.

Steak

Organic beef is actually good for you! The protein in beef can actually help you gain muscle and increase your metabolism, which in turn, will help you burn more fat and lose weight.

Eggs

One more food item that stacks on protein is an egg. Eggs are usually most healthy when boiled and it helps you lose weight as it builds muscle.

(You may find this interesting – Diet tips for weight loss)

Oats

Oats are filled with fibre that is good for your digestive system. This will help you lose fat easier.

Lentils

This bona fide belly flattener helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.

(Try reading – Eat smart for easy weight loss)

Pomegranates

Besides being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fibre.

Yogurt

Most dieticians suggest plain yogurt as a great diet food. The reason being it can stave off hunger by keeping blood sugar levels steady.

Avocado

Well, when you hear about the fat content in an avocado, you may be discouraged. However, this fat is monounsaturated fat and it increases satiety. Thus, preventing you from gorging on unnecessary junk food.

Olive oil

Just like avocado, olive oil also contains monounsaturated fat that increases satiety. Research has also shown that it has anti-inflammatory properties that prevents bloating.

Diet tips for weight loss

You may find yourself setting weight goals and in the process making unrealistic diet plans that you cannot stick to. There is no point sticking to this diet for a brief period and then going back to normal. What you need is a reasonable diet that can balance out your cravings and include discipline as well. Here are a few tips for long term weight loss:

Stay away from monotonous diets:

Including diet plans which absolutely cut out food that you love indulging in will cause extreme cravings in the long run. If you stick to a monotonous diet for a brief period and give up on it, you may end up eating more of that ‘prohibited’ food.

Gradually decrease portion size

Do not suddenly deprive yourself of food to achieve your weight goals. Your body will not be able to adjust to the sudden change in amount. Gradually decrease it to a level healthy enough to achieve your weight goals.

Plan your meals

As tough as this sounds, once you get into the habit of scheduling your meals it will be easy. A habit is a bit uncomfortable in the beginning, but gets easier later on. Train yourself to incorporate good habits like planning your meals and it will help you in the long run.

Incorporate seasonal indulgences

The season of mangoes is here! Have you planned on indulging? Some may stay away from it because it is heaty. But if you love it, then some of it can do no harm. Just understand that too much of anything is bad for you. This applies to other food as well; like, in the Christmas season!

Incorporate things you do not prefer

Obviously, we all have certain food that we abhor. Slowly incorporating foods like these into tastier foods that we enjoy is the answer. Try adding leafy vegetables to your chicken sandwich. Slowly but surely you will develop a liking to it as food preferences have a lot to do with classical conditioning.

Try your best to be reasonable about your diet. Do not fly too high with your weight loss chase but at the same time do not graze the ground. Keep it simple and stick to it.

Eat smart for easy weight loss

To lose those extra kilos, you do not have to starve yourself! Choose your food smartly and you will succeed. Here’s how you eat smart for easy weight loss.

Eat only because you are hungry

For everyone in this world, devouring a yummy chocolate is a sure-shot way of feeling good and overcoming that occasional gloom. But in that process, you tend to gather a lot of unwanted calories. Similarly, munching on chips or cheesy butter popcorn while watching a movie, also adds on to those tyres and baggy limbs. Thus, there is a difference between craving and feeling genuinely hungry. No, we’re not saying don’t give in to temptations. All that we are saying is, control your portions when it comes to craving. How? Have not more than a bite or two; and make these ‘bites’ last longer by eating extremely slowly and allowing your brain to register the taste and feel satiated.

Give in to your cravings, but control the portions

Downsize!

Downsize the shape and size of the plates you eat your food in. This will ensure a control in the portions you take. Keep a check on the number of meals you eat in a day. Break your daily intake over five-six small meals in a day rather than the usual three large meals.

Don’t overload your plate… and your tummy

Eating out

If you are dining out, opt for a smaller portion. Sharing or taking the food back home is a better idea, if you can’t avoid taking a small portion. Another way could be beginning your dinner with a non-creamy soup. Soups are delicious and filling, and will help you feel full sooner during the calorie-loaded main course. Buffets and unlimited thalis (repeat of dishes) are a complete no-no, as you tend to gorge on food to make full use of the money paid for it.

Don’t let the abundant spread at a buffet ruin your diet plan

Eat smart!

Watching what you eat is the easiest way to get rid of your dreaded muffin top. Avoiding oily stuff is the biggest key to weight loss. Ditto potatoes. If rice is the staple food in your household, then boil it and completely drain out the starchy water; this method of cooking rice is healthier than cooking it in a pressure cooker. Eating burgers and sandwiches sans butter and cheese also helps in avoiding extra calories. Pizzas and pastas should be strictly avoided. Your day should start with eating a healthy breakfast under 350 calories. Try and consume fat-burning food as they keep a check on your appetite, keep you from feeling famished and work on lowering the fat count in your body. Whenever you feel hungry between meals, munch on dry fruits and nuts as they make you feel full and also strengthen your muscles. Avoid the yellow and use only the whites in eggs. Use honey as sweetener in lieu of sugar. Guzzle down a mug of warm water before your lunch and dinner, as this will help you feel full faster.

Avoid oily food like these… and of course, potato!

All these are smart choices that can help you stay fit even when you are on-the-go. We wish you happy shedding of those last few extra kilos. All the best!

Kick-start your weight loss plan

If you want to lose weight, you must reduce your calorie intake or burn your calories. Most people find it tedious to work on burning so many calories, so the easier way out is to reduce your intake. Usually, to lose a pound, you must reduce 3500 calories. But obviously, you shouldn’t reduce your calorie intake suddenly. Here we list a strategic way to start reducing your calorie intake to lose weight and maintain optimum health.

Weight loss goals can be achieved by reducing calorie intake

Eat eggs for breakfast

If you want to reduce your calorie intake for the day, try having eggs for breakfast. Dieticians claim, those who eat eggs for breakfast end up having 400 calories lesser than those who don’t. Try having boiled eggs rather than fried to reduce calorie intake further.

Cut out the soda

Sweetened sodas are high on calorific value and we’re not talking about the good calories. Sugars in soda can cause your blood sugar level to spike. Cutting out sodas from your diet will make you lose a significant amount of weight by reducing calorie intake.

Don’t eat in front of the television

Eating while entertainment is on will make you end up taking in more calories than you initially desired. Usually, when you pay attention to what you are eating, you are more likely to eat lesser.

Serve smaller portions

Our eyes are bigger than our stomachs. Parents have also taught us to finish what’s on our plate. Well, wouldn’t it be wiser to just serve ourselves lesser, if that’s the case? If you still feel hungry you can serve yourself again. But by serving yourself a smaller portion, you can easily monitor your calorie intake. Besides this, you can also try using a smaller plate.

Reduce sugar based confectionery

Sugar confectionery can throw your calorie count out the window

When it comes to taste, health is most often thrown out the window. Such treats are usually made with no intention of being healthy and thus must be a rare indulgence if you are looking to reduce calorie intake.

If you can follow this regimen to start off your ‘calorie deficit weight loss plan’ then you can surely give your metabolism a good jump start to prepare for serious weight loss.

Mistakes that slow down your weight loss

Ever wondered why the finish line keeps moving away from you in your race to a fit body? There are times when your fitness goals are so close yet so far. But what could be the problem? Well, we’re here to let you know just that. Here are a few common mistakes that we make which actually slow down our weight loss.

(Also read – Diet tips for weight loss)

Light breakfast

If you are one of those who have your breakfast on the run, well, then you aren’t doing your weight loss goals any favours. Although you may think that you are eating less each morning, a protein deficient breakfast is going to add to your cravings throughout the day.

(Try reading – Eat smart for easy weight loss)

Only cardio

There are some people who swear by cardio alone. Those who live by cardio will work their asses out and take the longest route to their fitness goals. Well, it’s more like following the finish line that keeps moving away without doing anything about it. Here’s the trick. Build lean muscle by incorporating strength training in your fitness regime. This will help you lose weight faster. Easier route, isn’t it?

(You may find this interesting – Kick-start your weight loss plan)

Light weights only

For those of you who do lift weights, lift heavy, or at least as heavy as you can. Research has shown that using heavier weights for fewer reps can burn more calories than using lighter weights for more reps.

Poor pre-workout nutrition

Most people want to keep the calorie intake on a minimal level when they are looking to lose weight. However, you must understand that protein will actually help you to lose weight faster. A good protein meal before a workout will help you boost your metabolism and make you burn more calories than before.

(Also read – Super foods that help you lose weight)

Diet soda

Well, soda is soda, and soda contains sugar. Although the amount of sugar is lesser in diet soda, in no way is it healthy for your body. Diet soda can stack a large amount of calories that maybe hard to burn away.

If you can stay away from these common mistakes that we commit, then your weight loss goals will be an easy target rather than a far-fetched goal.

The expert’s guide to office makeup

Putting your best face forward at work can be tricky. You have to strike a balance between being too fancy and just right for a work day. The lipstick that looks gorgeous at a party will certainly not be appropriate for a work day. That thin line is what you have to tread on. Let us have a look at an expert’s guide to office makeup:

Big meeting

If you have a big meeting coming up, try and keep the look polished. Stick to lipstick rather than lip gloss as it looks more professional. Try adding colour to the cheeks and a little mascara will do the trick.

Applying foundation

Ensure that your skin is perfectly primed and hydrated with a good moisturiser. It should be applied with a good foundation brush so that you can get the right finish unlike when you do it with your fingers. Start from the centre, where you tend to have maximum redness, if present. Slowly work your way outward into your jaw line and neckline. If you do this, lines will not be so visible. The final step is to set the foundation with pressed powder.

Office essentials

Always keep lip gloss, a blush and some eye shadows in your handbag or cabinet. You never know when an after office dinner or party may spring up and you may need them.

Day to evening transition

You may not always have the time to remove your makeup entirely. Try refreshing instead. Start by applying a few drops of night repair cream and slowly work it into your skin. This will bring a radiant glow.

It is essential that you never overdo your makeup, because at the end of the day you are at your work place.

How to avoid office politics

Office politics is an unavoidable situation in today’s competitive world. When your colleagues interact with you do you find them trying to put you down? Unsatisfied employees are as common as stars in the sky. Salaries, work environment, positions are some of the common reasons for office politics. Try and stay away from it as much as possible.

Office politics often involves power struggles and conflicts of opinion. Steer clear of gossip and refrain from non constructive criticism of others. Try to master a strong work ethic that does not involve denigrating others to move up the ladder of success. Stay focused on the goal that is at hand. Here a few more tips to avoid office politics:

Focus on the goals given to you

Try not to get distracted by what others say and stay focused on what you have been assigned to do. An idle mind is the devil’s workshop. Keep yourself busy and you will not find yourself getting involved in office politics.

Go out of your way to be a good employee

Try to not let another person point a finger at you. Stay clear of any criticism by being the best you can. If you still manage to get into some sort of office politics, do not feel guilty because you know you have done your best.

Avoid gossip yourself

Gossip is like choicest morsels. Everyone loves to gossip. It makes conversations interesting. It is difficult to stay away from it, but you must. People who gossip with you have a high probability to be gossiping about you!

Follow a role model

Find yourself someone who is respected in the organisation and observe how he/she relates to the others. Someone who is already made it to the top. Try and be like him/her. These individuals usually avoid office politics by maintaining a positive attitude and dealing truthfully with people.

Steering clear of office politics is a demanding challenge. But you need to understand that office politics does nothing but stunt your growth and maybe the growth of others as well, which is morally wrong. Do not compromise on your ethics and you will see that reaching the top is far sweeter with hard work.

Dos and don’ts of office romance

People often fall in love with someone with whom they spend hours on end, and share the same passion as them. Office is one such place where spending long hours bring two people close to each other. If you already like a person at your workplace, it is important for you to know certain dos and don’ts. Nobody wants to end up with a broken heart or join the list of unemployed people because of their carelessness.

Don’t pounce on married people

You might be attracted to a colleague who is married and you may even find him/her best suited for you. But leave this man/woman alone. It is important to hold on to the principle of not breaking a marriage for selfish reasons. Fancying someone and trying to own someone are two different things. You can fancy anyone and everyone in your imaginations, but you cannot have them in real life. So, better keep the idea of dating a married colleague at bay.

Cautious flirting

Flirt cautiously. Others could be watching you!

It is important to make sure you keep your desires behind closed doors. Brushing past the person or giving away broad smiles even for a lame joke lets the cat out of the bag. Remember that you are not the only one at work. Your colleagues can easily notice your unexpected enthusiasm for only one person. You should never create such unwanted speculative atmosphere; it brings you close to being the topic of office gossip, not love.

Look forward to responses

There is no point if the flirting continues only from your side. Unless you get a response you will not be able to confirm the feeling to be mutual. Try becoming friends with that person. Many people put on their friendly mask at office, so it is likely that the person might not even notice your existence at work. Therefore, laying the foundation by making yourself visible is essential.

Beware of your company law

Each company has its own policies, which is why it is crucial for you to know your company rules and regulations. The last thing you want is to lose your love and job at the same time. Allegations of misconduct can be made. Therefore, read the contract thoroughly before you end up in trouble.

Don’t indulge in lustful sessions at office

Keep your sexual encounters away from the office

There could be some rooms in your office that are vacant more often than not. This does not give you the liberty of using that room for your sexual escapedes. What if someone enters the room during one of your sexual encounters? You wouldn’t want a random colleague, or anyone for that matter, to see you offering your bosoms to your lover-colleague, right? Also, avoid stealing a kiss or using the parking lot for momentary pleasure. These are all risky, especially in a professional environment. So, keep your passion in control when you are in office.

What if someone sees you stealing a kiss?

Are you the only one?

What is the guarantee that the person is not flirting with other colleagues as well? It is very easy for them to take advantage of their sex appeal and try flirting with multiple co-workers. Therefore, ensure that you are risking for the right person. No one wants to end up embarrassed for being fooled with false emotions. Confirm each other’s love to be mutual with no other interference.