The Brunette Diaries

How to avoid weight gain due to a desk job

So it’s been a crazy-busy couple of weeks. You step on the scale one morning and, yikes! You’ve gained five pounds! How the heck did that happen? Well, research shows that what you weigh isn’t just the result of eating too much and exercising too little; it’s also linked to your feelings, your experiences, even where you live. Any change in your life circumstances can produce changes in eating and exercise, which leads to weight gain. This is more popularly known as ‘emotional eating’. Getting married and having kids are obvious triggers for weight gain, but there are other, more surprising transition points that can also influence your weight. This guide will see you through them all.

Also read: The expert’s guide to office makeup

You recently got promoted

The good news is that you love your new gig. And the bad news is that the big job is calling for a wardrobe in a bigger size! Chalk it up to stress, which prompts our bodies to release the hormones and insulin, which stimulate hunger. Usually in tense situations, we ignore the voice that tells us to eat healthy, and instead turn to high-calorie comfort foods. There’s only one solution: outsmart it. Bring a high-protein, fibre rich, fresh produce lunch, for instance; chicken salad, almonds and a orange, or yogurt and berries. The key is to choose foods that are satisfying.

Also make time for exercise. Yes, we know you’re too swamped, but we mean it. Working out or having an active lifestyle makes you more energized and helps reduce stress. If you don’t have time to hit the gym, go for a 15-minute brisk walk after lunch. Stand up and walk around for five-ten minutes at least once an hour. By moving frequently, you keep your major muscles working, which may ward off the negative effects of being sedentary.

You Can Dance To Lose Weight!

Are you one of those people who find hitting the gym or doing yoga boring? Are you looking out for an effective way of losing weight the fun way? Then, why don’t you try dancing! That’s right! Dancing works on the whole body – be it hands, legs, back, tummy. Moreover, you can choose a dance form that you’ll enjoy. Here we have a few dance styles that are popular for their calorie-burning, body toning characteristics.

Groove on Bollywood style

Bollywood dance is your Mecca if you love groovy numbers! Look no further than the Bollywood style of dancing to shed those extra kilos. Since this dance form is groovy and peppy, it is taking the world by rage. A combination of Bhangra with a little hip-hop and other modern Indian dances combine to form a pulsating session of workout.

Salsa for the lovebirds

There is nothing better if you have your beloved bucking you up at every step? Match him step-for-step while keeping him close as you both start on salsa lessons together. This dance form is perfect for keeping you fit. Through this you can meet new people or capture some memorable moments with your loved one. This cardio-intensive workout, with its many movements, will help you lose 10 calories by the minute. Thus, by the end of an hour, you would have lost an awesome 600 calories, and got some titillating moments with your loved one.

Go Zumba!

What about partying to lose weight and ditching your workout regime? Sounds interesting right? Add some spice to your daily workout schedules with Zumba. Imagine learning a little bit of salsa, calypso, belly dancing, samba and many such dance forms in just one amazing dance exercise. Zumba helps in cardio exercise blending all dance forms in one.

Put on your Ballerina shoes

Taking an inspiration from Black Swan? Make the best use of your ballerina shoes to good use and enroll in a ballet class. Improve your posture, get more flexible and build your hips, abdomen and thighs with this amazing dance form. Ballet definitely sounds more fun than lifting weights at your gym.

Post Workout Mistakes You May Be Making

No matter how much effort you put into your workout, if your post workout habits are inappropriate, you’ll be losing out on your desired results. Pretty soon, you may find yourself de-motivated to work out and give up on your health goals. Therefore, it is necessary to maximise your workouts by paying attention to healthy post workout habits. Here we take a look at a few unhealthy post workout habits that you have.

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

Cooling down

Post workout aerobics can help you cool down

Letting your heart rate and blood pressure return to normal levels cuts your risk of injury, according to experts. We hardly ever pay attention to this and return to our regular chores after a rigorous workout. The best solution is to end your workout with a light aerobic exercise to bring back your body to the normal resting levels gradually.

(Try reading – Benefits of push-ups)

Stretching

You must stretch to prevent muscle soreness

Stretching can prevent muscle soreness on the following day. Less soreness will mean you can hit the gym the sooner than ever and get back to working those muscles to attain your dream body!

Nutrition

Nutrition helps your muscles repair after a break-down workout. A combination of carbs and protein, like yogurt or a handful of nuts, is a great post workout snack to revitalize your body!

(You can also read – You can dance to lose weight!)

Hygiene

Make sure you take a shower and change your clothes after a workout

This may or may not apply to you; however, there are some people out there who don’t change their clothes or wash their bodies after a workout. Gross as it sounds, it obviously has more to it than just plain dirtiness. It can lead to yeast infections!

Sleep

Most people do not find the time to rest their bodies adequately due to hectic schedules. But what is important to note is that a good 7-8 hours of sleep is imperative for a person who works out.

(Also read – Get fit in 15 minutes!)

So the next time you think that skipping any of these things is fine, think again. Workouts can be good for you, but don’t let it affect your health!

Too Much Of Fatigue Ruining Your Lifestyle?

You are fresh and full of life; yet, by the evening you feel that you have no energy left in your body. All you dream is to get back to your place and simply crash on your bed! Sounds familiar to you, doesn’t it? What you are undergoing is basically a stressed out life schedule which leaves little to no time for yourselves. You are deprived of sleep, exercise, fresh air and sex.
Lack of exercise:

Reports suggest that exercising on a regular basis helps ward off laziness and depression. Fitness expert, Deanne Pandey lays emphasis on moving your body and being a little more active, “A person should at least do some physical exercise of about 45 minutes a day. For working women it sure becomes a little problematic to go to the gym, but they can do simple things like climbing the staircase or maybe taking a stroll in the evenings.” Exercising on an already tired body is a no-no according to her.

Unhealthy eating

With these fast food joints springing at every nook and cranny, it becomes impossible not to dig into the ‘oh so tasty, but not healthy’ junk food. Easy to cook instant food are an added disadvantage for working women, for whom it serves a blessing in disguise. Dietician and sports nutritionist, Dr.Dipshika Aggarwal gives a clear picture to what is right and wrong to eat, “Food can be categorised mainly into two categories-re-energising food and energy draining food. Things like watermelons, carrot and potatoes are considered to to be good for the body since they help in rejuvenating our bodies, while fried food, caffeine and spices drain out all the energy.” Drinking has never harmed anyone but that means water and other natural drinks and not alcohol. At least two litres of water a day is required for human body lest you want to feel exhausted, says Aggarwal. It is very correctly said that excess of anything is bad.

Is fatigue not allowing you to enjoy life to the fullest?

Get some ‘me’ time

Everyone is busy all through the day and complain that they do not get time for themselves. But yoga guru, Utkarsh Sanjanwala says that taking out 5 minutes out of your hectic schedule is not that difficult, “One of the greatest stress buster is to chant ‘Om’ either in the mornings or during nights for two to five minutes every day. This will help you to calm down and align with the universe.” He adds that there is no right or wrong way to chant this and with time you will be able to do it in a much better way.

Learn better time management

With marriage comes a lot of responsibility. It is tougher for women who are married to juggle between home and their workplace. It is the support from the family, spouse or friends that acts as a great stress buster. Psychologist, Dr Chandni Mehta says, “Women these days are dividing their time between just her family and office. She needs to pursue a hobby or do something that she really enjoys. Another thing that a women needs to keep in mind is her mood swings which may go up if she does not realise her pressure points. For instance, if a woman knows she loses her cool during a traffic jam, she can then focus her attention on something else. Basically, the key is to master your emotions.”

Here are more tips to keep yourself energised throughout the day:

• Get your minimum eight hour sleep to restore your body energy and be fresh the next day

• Avoid taking the pill because it does no good except reducing your sex drive

• Meet people whom you enjoy with in person rather than just calling or texting them

• Stop binge drinking. It will lead to more problems like brain and liver damage and sleep related issues

• Get out of that closed building and go get some natural light and air

Fitness habits to establish in your 20’s

Your twenties is the time to live life to the fullest, to explore, to go on adventures and do everything your body permits you to do. However, if we neglect our body at this age, it is obvious that we have to bear the brunt of it at a later age. It is essential that you take care of your body and inculcate the following fitness habits at this age.

(Also read – How to avoid weight gain due to a desk job)

Strength training

Strength training is one habit that you must get into. It increases lean muscle mass, boosts metabolism, torches calories, eases back pain, helps you sleep, and even wards off diabetes. Doing this at a young age when you have the strength and time to do it is like making hay while the sun shines.

(Try reading – Benefits of push-ups)

Drink water

Get into the habit of having enough water

If you aren’t into the habit of having six to eight glasses of water per day, you must! Our body is made up of 50-65% water and it is the most essential and overlooked part of our fitness regime. So get to chugging on that H2O.

Learn proper form

The key to weight lifting and circuit training is proper form. If you do not use proper form, you risk injury; and injuring yourself at such a young age could make matters worse later on in life.

(Also read – Too much of fatigue ruining your lifestyle?)

Stretching

Stretching before and after your workout is essential. If you do not stretch, your muscles can get tight and this sets you up for injury. Stretching is one thing that most of us overlook but is imperative in your fitness regime.

Have fun

While you’re at all of this, make sure you have fun. Because, remember, you’re in your twenties after all!

(You may find this interesting – Post workout mistakes you may be making)

Your 20’s is basically a time to prepare yourself and your body to live a wholesome life. So get off your behind if you are lazy and make the most of it!

Bollywood stars and their lucky charms

In films, sports and politics, we have often heard of superstitions that people follow to assure success. Bollywood stars, in fact, have this ingrained in their lifestyles. Let us look at some quirky superstitions that Bollywood stars have.

Amitabh Bachchan

Though the superstar ditched all his rings a few years ago, we cannot forget when Amitabh sported several rings on his long fingers. In fact, the longest finger on his left hand had two rings. Amitabh believed in these gem-stone rings quite religiously since his career flourished only after he started wearing them.

Salman Khan

This superstar stud may leave the house without his shirt but he will never leave the house without his turquoise blue bracelet. Salman’s father who sports a similar bracelet had gifted him this one. A number of ardent Salman fans have also sported similar bracelets. I’m sure you might have come across at least one such fan.

Imran Khan

Imran doesn’t have any lucky charms as such but he always asks for his movies to be released in the first week of July. ‘Jaane Tu… Ya Jaane Naa’, ‘I Hate Luv Storys’ and ‘Delhi Belly’ released in that week and were successful. Besides this, Imran believes that if his wife Avantika features as a special appearance in his movie, then it is bound to be a hit. He cites examples of movies like ‘Jaane Tu… Ya Jaane Naa’, ‘I Hate Luv Storys’ and ‘Ek Main Aur Ekk Tu’.

Mugdha Godse

Mugdha feels that her life has become more peaceful after getting herself a spiritual tattoo. The tattoo reads ‘Om Namah Shivaya’ in the Devanagri script.

Dia Mirza

Dia Mirza always carries with her a Buddhist blessing written on a paper that her mother had gifted her. Dia feels that this brings her blessings and prosperity.

When cricketers and Bollywood actresses hooked up

With the two big crazes in India being cricket and Bollywood, there’s no reason why they wouldn’t mix. Cricketers and Bollywood actresses have been hooking up since days of old and the trend still continues. Let us look at a few affairs between B-town dames and big money cricketers.

Harbhajan Singh and Geeta Basra

Off spinner Harbhajan Singh has long been known for his on-field and off-field antics. While he was familiar with tricks to bamboozle batsmen, he has done the same with a babe from B-town as well. Geeta Basra has reportedly been dating Harbhajan from quite a long time.

Mohammed Azharuddin and Sangeeta Bijlani

The former captain of the Indian cricket team Mohammad Azharuddin created a furore when he divorced his former wife of eight years, Naureen, and married actor Sangeeta Bijlani.

Tiger Pataudi and Sharmila Tagore

Another couple from the two biggies of Indian entertainment is Tiger Pataudi and Sharmila Tagore. Tiger, who was the former Indian captain dated and then married Bengali diva from Bollywood, Sharmila Tagore.

Virat Kohli and Sarah Jane Dias

The cricket world’s latest superstar with amazing looks was touted to be dating former Miss India World Sarah Jane Dias. Sarah Jane was known for her role in the movie ‘Kya Super Kool Hain Hum’ after making her debut with ‘Game’. Currently, there are strong rumours of Virat dating long legged lass Anushka Sharma though the two have been denying it.

Yuvraj Singh and Kim Sharma

The King of sixes Yuvraj has been known to be quite the playboy. He was dating actress and model Kim Sharma. News was that Yuvraj couldn’t handle the on and off relationship and finally called it quits.

Zaheer Khan and Isha Sharvani

Rumours floating around are that Zaheer Khan is expected to tie the knot with Bollywood dancer and actress Isha Sharvani. However, both of them have rubbished claims and have maintained that they are just friends. Hmm, well, let’s just wait and watch.

Undoubtedly, Bollywood and cricket masala make an interesting story!

How to burn fat without losing muscle

People usually want to lose the fat but are concerned about losing the pretty lean muscle tissue along with it while dieting. Here we give you tips on how to keep the lean muscle tissue and burn away fat.

Eat 5-6 smaller meals per day

To burn fat and keep muscle, you must not reduce your calories too much. Divide the number of daily calories your body needs into small meals spread throughout the day, rather than eating two or three large meals. This way your body receives a steady amount of the fuel it needs to maintain lean muscle mass.

Stack on protein

Your muscles need fuel to sustain itself. By having a protein rich diet, you are fuelling your muscles and telling your brain to stay away from muscle instead of stealing muscle for the energy deficit during a diet. If this happens, then your body is only going to use stored up fat to fuel your bodily functions and stay away from muscle. Good sources of protein include nuts, chicken, pulses and egg whites.

Maintain strength

Weight training must be adjusted appropriately

During a calorie deficit diet, you must not reduce the weight you carry. Your muscles need to be worked to sustain itself during this period of draught. By working your muscles, you are telling your body, once again, to use only fat to make up for the calorie deficit and stay away from muscle.

Reduce weight training volume

You need to maintain strength, but a caloric deficit is really an energy deficit, and while this is fantastic for losing any amount of body fat, it is not good for anything that is workout related like recovery and performance. Hence, even though you are maintaining strength, it is important to reduce volume/frequency of your workouts to facilitate proper recovery.

If you manage to do this, then you can reduce fat and maintain muscle. However, if you are lost on how to begin with this module straight away, check out how you can kickstart your weight loss plan.

Are You Obsessive About Healthy Food?

You have read countless articles on what to eat and what not to eat and you pride yourself in being someone who takes good care of yourself. You have the strict resolve to eat healthy food and rarely ever slip off the health plateau. Raw fruits, Boiled veggies and Salads are your best friends. But did you know that your extreme awareness (read obsession) about eating healthy can lead to an eating disorder?

Orthorexia (used as a parallel with other eating disorders, such as anorexia nervosa) is a fixation on eating only healthy or pure foods, or what an individual perceives as healthy or pure. Nutritionists and doctors have seen an increase in number of people who seem to have an obsession about eating only those food items which they feel are healthy for them.

Aarti Shah, a 26 year old is one such person. Being health conscious, Aarti decided to restrict the intake of salt and sugar in her diet. “My mom’s got diabetes and my dad suffers from high blood pressure. Over time as I read up and realised that I could too suffer from the same ailments. Hence, I decided to restrict my diet of sugar and salt. It wasn’t even difficult as my parents followed the same routine. In spite of optimizing my diet, I fell seriously ill last year. I used to feel exhausted and drained all the time even though I wasn’t doing anything strenuous. Through body check up I was surprised to learn that told I had some imbalance of sodium and potassium in my body. Basically the lack of essential minerals like sodium and glucose made me feel lethargic. It was then that I realised that one needs to have things in moderation and not completely cut out things from your diet without proper consultation from a doctor.”

Practising gynaecologist, Dr. Darshna Thakker, has often come across people who are obsessed on eating right and in turn end up harming themselves. “The problem is with so much awareness, there are number of people who get too obsessed on what they are eating but then in their effort to eat healthy and pure food they tend to miss out on a balanced diet. Also each body’s requirements are different at different age groups. Everything needs to be done in a balance.”

Even though Orthorexia is not yet an officially recognised eating disorder, there are signs that one can note of suffering from it.
– Being overly concerned with your eating habits.
– Feeling the guilt of deviating from strict diet guidelines.
– Having critical thoughts about others who do not adhere to rigorous diets.
– Distancing from friends or family members who do not share similar views about food.
– Avoiding eating food bought or prepared by others.
– Worsening depression, mood swings or anxiety regarding food matters and habits.

“Eating healthy is always a good choice, but not at the cost of health and that includes psychological health. Nutritional deficiency can make one irritable and depressed. So make sure you choose right and be wise,” adds Dr. Darshna.