Weightloss

Sara Ali Khan’s Workout & Diet Plan

This newbie of Bollywood is making news for all the right reasons. When was the last time you saw a newcomer’s two movies released within a span of weeks? Well, we can’t remember. But Sara Ali Khan, the dainty Kedarnath girl and the upcoming Simmba beauty has gone through a drastic transformation. 

Find out all that you want to know about her diet, weight loss journey, and workout.

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Sara Ali Khan’s Workout 
Sara has never shied away from telling that she was overweight. But before making her debut she lost almost 35kg and toned her body. She was backed by Kareena Kapoor Khan and Malaika Arora, two actresses with a great figure all through her weight loss transformation.

Image Source – thenews.com

With the help of her personal trainer, Sara did a variety of exercises and other functional training sessions like pilates and dance class. In an interview, she said that losing weight has surely helped me gain a lot more confidence.

Her workout is usually cardio to increase the heart rate and accelerate fat loss. It also helps boost metabolism and increase stamina. Her usual exercise routine includes –

  • Treadmill 
  • Squats 
  • Lunges 
  • Push-ups 
  • Cycling 
  • Weightlifting 
  • Pedaling 
  • Jumping 

Apart from these she also loves dancing and yoga and does them even when she takes a break from the gym. 

Sara’s pilates instructor is Namrata Purohit, the coveted pilates instructor of all Bollywood beauties. Pilates is a great workout regime that helps to maintain weight and also improves your overall health and flexibility. If you’re looking to build lean muscle, improve posture, or tone up your body, then Pilates is your best bet.

Image Source – DNA India

She also does regular boot camp training under the able guidance of Cindy Jourdain. He is also the boot camp trainer of Mira Kapoor, Shahid Kapoor’s wife.
The boot camp sessions are done at two levels – beginner and advanced. Beginner level includes 3 rounds of slow and controlled –

  • 10 TRX scapula push ups 
  • 10 scapula pull ups 
  • 10 KB back lunges 
  • Hollow man – 30 second hold 

Advanced level includes 4 rounds of slow and controlled –

  • 10 TRX atomic push ups 
  • 5 eccentric pull ups long reset in between 
  • 10 KB split jerk (each leg)
  • Rocking hollow 15 second hold 

Boot camp is a mix of aerobics and intensive training. The aerobics elements include – pull-ups, lunges, crunches, splits, push-ups, drills and sprints. It’s a great way to build strength and endurance and works as full body workout. The high-intensity aerobic interval training that Sara does burns a high amount of calories in limited time. 

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Sara Ali Khan’s Diet
From being an obese girl of 96kg to now being slim and fit, Sara’s weight loss journey is so inspiring. She suffers from polycystic ovary syndrome (PCOS), which is a hormonal disorder and makes it rather difficult to lose weight.
As per her diet, she tries eating healthy home cooked food and ensures to eat at regular intervals. Her diet includes a lot of fiber-rich foods and starts her day with a glass of warm water. Her meals are simple and the meal plan looks something like this –

  • Breakfast – She loves south Indian breakfast and relishes idlis and dosas. Sometimes she east egg whites and bread toast as well. 
  • Lunch – Lunch consists of dal, vegetables, chapatti, and salad. All this followed by a bowl of fruit. 
  • Snacks – Her favorite evening snack is a bowl of upma, it keeps her full and gives her energy as well. 
  • Dinner – She keeps her dinner super light, usually chapattis and green vegetables. 

Sara also says that both pre and post workout meals are very important. For her pre-workout meal, she usually eats a bowl of mueslli with fruit and oats. This gives her the desired energy to go rigorous training in the gym. And as post-workout snack, she munches on tofu, salad, a protein shake, or some legumes.

Image Source – youtube

In one of her recent TV interviews on Koffee with Karan, Sara said that she loved eating Tom’s Delicious Pizza in New York when she was studying in Columbia University. She always says that you shouldn’t starve yourself and eat what’s right for your body. It is correct to say that Sara’s dedication is commendable. Making workout friends with Nimrat Kaur, Malaika Arora, and Kareena Kapoor Khan has surely helped her. Her vigorous and extreme hardcore training has helped her shed those extra kilos.

This is true inspiration! If Sara didn’t let hormones become an obstacle in her weight loss journey, so why are you making an excuse? Be regular with your training, eat right, and don’t give up. Pass through tough times and you’ll surely reach your fitness goal.

30 Tips to Lose Weight

Weight is a sensitive subject. Losing extra kilos is a tough job. Ask the aspirants. Keeping those lost kilos off is a tougher task indeed! However, this difficult task becomes easier to attain and maintain when weight loss integrates with your lifestyle, rather be the lifestyle that you should be living.  The bite-sized wisdom on weight loss revolves around how much you eat and when; what you drink and how you burn those calories

  1. Eat a healthy breakfast to fuel your day and reduce cravings.
  2. Have oats with milk for breakfast to boost your metabolism.
  3. Focus on your protein intake, because protein takes longer to digest and staves off hunger pangs. Include protein in each meal. HealthViva Protein helps fill in protein deficiencies.
  4. Apple cider vinegar is a wonderful natural remedy for weight loss. Some research suggests that apple cider vinegar increases our metabolism, which helps us burn more calories even when we are resting. Mix two teaspoons of apple cider vinegar in 16 ounces of water. Take a few sips of this mixture throughout the day.
  5. Each time you feel like snacking, have a glass of cold water.  Thirst often masks as hunger.
  6. Eat from a small plate to control your portion size. Less food =fewer calories.
  7. Eat slowly. Your stomach takes 15 minutes to register fullness.
  8. Drink a glass of water prior to meals. You will eat less.
  9. Eat dinner at least two hours before bedtime.
  10. Pre-plan your meals and keep a well-stocked pantry with fresh fruits and vegetables to cut your calorie intake.
  11. Avoid mindless munching before TV.
  12. Spices such as dry ginger, cinnamon, black pepper will help you lose weight. Include them liberally in your meals.
  13. Have a totally salt free diet once a week to get rid of bloating.  Many times weight gain is a result of water retention.
  14. Eat two red tomatoes every morning for breakfast for a few months. This will help in restricting calorie intake.
  15. Try to replace one meal with a cabbage meal, as cabbage is a negative calorie food that helps in burning body fat. You can take cabbage as a salad or add to other foods.
  16. Include salads and fruits in your diet. A fiber rich diet keeps you full and helps you lose weight.
  17. Snack often. Eat every two hours for an active metabolism.
  18. Water helps in weight loss, but there are conflicting opinions on the right temperature.  Some believe (influenced by the West) that you should drink cold water as your body has to expend energy to raise the temperature of the cold water. Traditional Indian wisdom suggests that you should drink water as hot as tea, to melt body fat. The bottom line is that drink water every two hours for an active metabolism.
  19. Drink a glass of lukewarm water mixed with lime juice and 1 tablespoon of honey on an empty stomach. This is also a common home remedy to dissolve excess fat.
  20. Green Tea promotes fat oxidation at rest and is believed to prevent obesity and improve insulin sensitivity
  21. Sip milk. There is some evidence that calcium deficiency may slow metabolism.
  22. Drink mint infused water. Begin your day with a cup of mint tea.
  23. Swap energy drinks and soft drinks with low calorie drinks to keep your metabolism humming.
  24. Slice cucumber and put it in a jug of water for the ultimate alkaline drink.  A slightly alkaline environment allows the body’s metabolic, enzymatic and repair mechanisms to function at their best.
  25. Drink coffee because it improves your metabolism by increasing your rate of thermogenesis (how your body burns calories to create heat and energy).
  26. Try cayenne pepper, mixed with lemon juice and maple syrup in a glass of water to promote weight loss.
  27. In the hot summers instead of sugary lemonade, have coconut water, because it is low in calories, and sugar and has no fats or cholesterol- making it a healthy electrolyte drink.
  28. Walk whenever you get a chance because 30 minutes of brisk walk helps you lose 150 calories in a week. Better, find a weight loss buddy. When two people share the same goal sticking to a plan becomes easier.
  29. Trust natural supplement like Garcinia to boost metabolism, control hunger cravings and boost fat burn.
  30. Press the snooze button. When you sleep well, you are rested and refreshed the next morning and have an active metabolism which is required for weight loss.

Accept your weight and do not fret about it. The more you worry lesser will be the chances of losing it. Eat healthy, drink lots of water and get as much exercise as you can to remain in shape. 

Garcinia Cambogia for Weight Loss: Supplement Reviews Benefits and Facts

Garcinia Cambogia, a miniature pumpkin shaped fruit is widely touted as a magic weight loss pill. Found largely in parts of Asia and Africa, Garcinia Cambogia has been commonly used to add sour  flavours to the dishes.  In traditional folk remedy, garcinia cambogia is used to heal ulcers, promote digestion and even relieve arthritis pain. However, this tropical fruit’s claim to fame lies in supporting weight loss. The skin of garcinia cambogia fruit contains Hydroxycitric Acid (HCA) which has the star role in supporting fat loss. The two-pronged action of HCA restricts appetite and inhibits conversion of carbohydrates into fats.  Many research studies on Garcinia Cambogia have shown a reduction of 5-8 percent of body fat in the 8-week period.

1. BOOSTS FAT BURN

HCA, the active ingredient in garcinia cambogia increases fat burn by interfering with the way your body converts unused carbohydrates into fats. Citrate Lyase is the enzyme responsible for this conversion and HCA extracts from the fruit rind of garcinia cambogia block the secretion of this enzyme. Consequently, the body has to re-route extra carbs for energy, rather than letting it idle as fat. Therefore, when you burn fat through exercise, there is less fat in your body to replace it.

2. LOWERS APPETITE NATURALLY

HCA in garcinia cambogia reduces appetite naturally because it increases the satiety quotient of your foods and keeps you full for a longer duration. For centuries, Southeastern Asian chefs have used the extracts of garcinia cambogia to make dishes more filling. Higher satiety from foods works to lower your appetite.

3. RESTRICTS JUNK FOOD CRAVINGS

Moreover, HCA increases the production of serotonin, a feel-good, mood-elevating hormone, in the brain. Consequently, it keeps you perked up and diminishes mood based food cravings. Naturally, when you eat less, your calorie intake goes down, which is critical for weight loss. It’s recommended to have 500 mg of garcinia cambogia at least half an hour before meals to restrict junk food cravings and recruit the appetite lowering and fat burning effect of HCA.

4. BOOSTS METABOLISM

Garcinia cambogia improves metabolism and enables the body to burn more amount of fat even at rest. It works as an excellent detoxifier and helps you get rid of boating and water retention. It also keeps the users alert and gives them more energy.

5. IMPROVES HEART HEALTH

The added bonus effect of Garcinia is in lowered LDL cholesterol and triglycerides, a kind of blood fat, which is a marker of heart health. The easiest way for the body to store unused carbs is to convert it in triglycerides. Garcinia interferes with this mechanism to improve your heart health.

IS GARCINIA CAMBOGIA SAFE

24 x7 fat burning action of Garcinia Cambogia conveniently slips in the modern lifestyles and takes the sweat away from the fat loss. Since it reduces cravings for junk foods, your diet intake goes down and it reflects in reduced weight and inches. Clinical trials have shown that it’s safe to take Garcinia cambogia extract, as directed. However, you should not take Garcinia if you’re pregnant, breast feeding and having medications for health conditions, like asthma, diabetes and heart disorders.

HOW TO USE GARCINIA CAMBOGIA             

It’s recommended to have 500 mg of garcinia cambogia at least half an hour before meals to trigger the appetite lowering and fat burning effect of HCA.

Trust the goodness of garcinia cambogia and lose the extra kilos naturally.