Stay Healthy, Happy And Energetic

Let me start this blog with a simple question:

What is in our task list or reminder?

1) Car Service

2) AC Service

3) Water RO maintenance

4) Chimney Maintenance

5) Home Maintenance

6) XYZ Maintenance 

7) School fee, EMIs bla bla

Did you notice one major thing missing here self maintenance? Mind and Body Maintenance? To have energy  for all these maintenance we need mind and body Maintenance. Why we take our body for granted and not the car for granted?

We pay for buying car and then we spend extra on maintaining it, but we get our body for free (parents know the cost) but we do not take care of maintaining it. I think you have realized till now why maintaining body is important. I wake after 15 years that I need to take care of my body, early you get up better it will be.

Now what is Healthy Body?

Simple Definition: Lean Body with Appropriate ratio of muscle, have energy / immunity against diseases. Allows you to be in moment.

Now what it takes to maintain healthy body?

It is not rocket science only 3 small things:-

1) Eating right

2) Hydrate Well

3) Exercise to increase metabolism

Most of people ask me do I need to give up tasty food for Healthy / Lean Body?

Answer is "NO" but no processed food.

So What is required?

Cook Well, eat right.

Myths

• Processed / Refined Oil is better than Ghee / Olive / Mustard Oil
• You do not loose fat until your body sweat, Fat is not water that it will come out with sweat :)
• Milk / Paneer is not good for health
• Fat is not required for body if you need to loose weight
• Healthy means weight loss

Some Facts

• Average Indian Consumes 70 GM of Processed Sugar Everyday, which is 3 times the recommended 20 - 25 GM for Healthy Person. 
• Moderate Consumption of Ghee is better than Refined Oils
• Deep Fried foods is always bad irrespective of Refined Oil or Mustard / Olive Oils. Refined Oil became famous is advertisement and they have high smoke point.

So what eating right means?

Having right ratio of macro nutrients: - Protein, Fats and Carbohydrates. 

What is right ratio? If you are on Weight Loss Journey

Carbs: 40% of Daily Energy Requirement

Fats: 30% of Daily Energy Requirement

Protein: 30% of Daily Energy Requirement

So what is my Daily Requirement?

Let's use simple Formula "Mifflin St. Joer Equation"

Multiply your weight in pounds by 10, that is your daily Energy Kcal Requirement for body at rest. If you are using stairs and walking for daily works instead of vehicle, multiply your requirement by .375 and if you do walking in morning and after dinner multiply your daily requirement by .5.

Now how much should I consume if I am on weight Loss?

Suppose your weight is 70 Kg (154 Pounds)

So your Requirement is 1540 KCAL

For Moderate Lifestyle multiply by .375 i.e .375 *1540 = 577

Total Requirement is 2117 Kcal.

Now if you want to loose weight Outgo should be more than intake. So consuming 500 KCal less than required with right type of food and right type of exercise can lead to 500 GMs loss / week.

And most important have patience if you do not see difference for a week or 2, continue effort and and if still do not loose weight then you need to change exercise / food.

Always remember Reducing intake Vs Outgo can happen in 2 ways

1) Eating less calories

2) Doing more exercise 

Always remember eating less food with no exercise might make you even less energetic.

So for First 3 weeks: Right food will mean, no Artifical Sugar, no deep fried food and rest keep your plan as it is. Keep yourself hydrated, increase everyday by a glass of water until you reach 3-4 Ltrs a day.

Stay Tuned for next blogs!!