8 Weight Loss Blood Tests that You Need to do Today!!

aefeb764b22b2b3c08986eacb7f389aa - 8 Weight Loss Blood Tests that You Need to do Today!!
blood test 1 - 8 Weight Loss Blood Tests that You Need to do Today!!
Blood tests for weight loss program

You have restricted fat, sugar, oil, and rice from the diet; you have even pushed yourself to the extremes of exercise but still, you are gaining weight! You fail to see the reason behind unexplained weight gain. Well, you are still missing out an important aspect, your physiological health. In simpler terms, your blood may have the answer to it.

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There are a lot more reasons for a resistant weight loss than just bad diet and lifestyle. Hormones and weight loss are one of the oldest associations you can find. Blood tests will help you determine your hormonal status accurately, indirectly helping the investigation on weight gain. Watch the video to know why blood tests or lab tests are important for weight loss.

So just to put it in short, these are the 8 important blood test for weight loss that you can get done

  1. Liver profile
  2. Lipid profile.
  3. Thyroid hormone tests.
  4. Diabetes or insulin profile test.
  5. Iron Deficiency tests.
  6. Vitamin D and B12 status tests.
  7. Sex hormone tests.
  8. Stress hormone tests.

We will go over these 8 tests and how these blood tests are important for weight loss.

List of Blood Tests for Weight Loss

  1. Complete Liver Profile
liver tests - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss #1 Liver function tests

The blood tests that come under the liver profile or liver function tests are ALT, AST, and GGT. Why request for this blood tests is because the liver is one of the major organs in the body which takes care of detoxification. Detoxification is nothing but getting rid of the toxins, which also includes excess fat, from the body. An overworked liver or a dysfunctional one can mean a buildup of toxins in the blood, inflammation as seen in obesity, and a fat accumulation around the belly. All of us know how stubborn belly fat is to lose! So if you are looking at a long-term weight loss, pay attention to your liver health. That may hold a clue to your weighty issues!

  1. Lipid profile
Lipid profile tests - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss #3: Lipid profile tests

The test which comes next in line is the lipid or the fat profile test. The blood test that comes under a lipid profile test is HDL cholesterol levels, LDL cholesterol levels, total cholesterol, and triglycerides. As you may know, high levels of LDL and total cholesterol sounds an alarm bell for your overall health; not just weight loss. Similarly, a low level of HDL or good cholesterol is definitely a good sign. Get this report to a nutritionist for a diet-related solution.

  1. Thyroid hormone test or thyroid blood test
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List of blood tests for weight loss #3: Thyroid hormone profile

A thyroid hormone blood test involves measuring T3, T4, and TSH levels. Do you know, the thyroid hormone works on every cell of the body controlling it. This also means our metabolism. A thyroid stimulating hormone high level can cause a reduction in your metabolic rate (the amount of energy always burnt for heart beating, thinking, breathing etc). Not good news if you’re looking for weight loss. Read more about how thyroid hormones affect your weight.

  1. Diabetes or insulin profile test.
diabetes - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss #4: Diabetes screening tests

A fasting and postprandial blood glucose test, same for the insulin levels can be done. Insulin is known to be a fat building hormones. So excess levels are sure to guarantee accumulation of fat in the body. Not only does insulin result in fat storage, it also prevents the breakdown of fat as an energy source. Diabetes is a condition signified by an increase in circulating insulin levels, leading to insulin resistance. Hence it is common sense to get your blood sugar and insulin levels tested.

  1. Iron tests
iron tests - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss #5 iron tests

The blood tests that you can request at serum iron, haemoglobin, ferritin, transferrin, total iron binding capacity. This will help you understand your iron status. Now, weight loss is dependent on the availability of many nutrients, iron being one of them. If you are iron deficient, then you may experience fatigue and tiredness. In this scenario, even your metabolism slows down. Exercise may also seem like a difficult task when deficient in iron. Your dietician can help you out with ways to prevent iron deficiency by altering your diet.

  1. Vitamin D and vitamin B12 tests
Vitamin D 1 - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss # 6 Vitamin D and Vit B12

Vitamins and weight loss? Let us tell you the results of a study. Researchers have found that our body has a switch to control the weight. The minute it reaches a set mark, it tries to maintain our body weight at that mark. The entire problem starts when this set mark increases which happen during winters. Winters are also when vitamin D, the sunshine vitamin, is not available. So when you are deficient in this vitamin, our body thinks it is winter and starts piling on fat! Similarly, B-complex vitamins are important for the digestion and utilisation of carbohydrates in the diet. In their absence, this process gets disrupted leading to fat deposition. Hence it is important to have a diet that is replete in these nutrients.

Additional tests:

  1. Sex hormone tests
sex hormone tests - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss #7: Sex hormone tests

Women can struggle with weight if they have polycystic ovarian syndrome or PCOS. Women with PCOS have high levels of male hormones namely testosterone and insulin. These present as menstrual irregularities and weight gain among others. You can request for total and free testosterone test.  We present a detailed view of how PCOS affects weight.

  1. Stress hormone tests
11 - 8 Weight Loss Blood Tests that You Need to do Today!!
List of blood tests for weight loss #8: Stress hormone tests

Different hormones are released under stressful situations that lead to weight gain and obesity. It has been found that the body also releases a hormone called cortisol when it is under stress. This hormone not only leads to storage of body fat but also increases food cravings and encourages hunger pangs for fatty or sugary foods. You can request for a cortisol blood test.

So there you go, a complete list of blood tests that will help you understand your body well and help you make wise dietary decisions.



Vegetable Juice for Weight Loss

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Vegetable juice is the usage of raw vegetables and is an innovative way to add vegetables to the diet. Dieticians always recommend consuming 5-6 servings of vegetables and 2 servings of fruits every day. Vegetable juice helps in cleansing the body; increases metabolic performance; improves stamina and enhances energy output. Flavonoids from vegetables are both antioxidant and anti-inflammatory in nature shown to reduce the risk of chronic inflammation and oxidative stress. Hence, vegetable juices are really healthy juices. 

Serving – 1

Preparation time – 10 mins



Carrot peeled – 100 gm

Beetroot – 50 gm

White pumpkin – 100 gm

Cucumber peeled – 150 gm

Black pepper to taste

Green chili – 1

Ginger- 2 gm

Tomatoes- 100 gm


Method of preparation:

  1. Mix all the ingredients in a blender till fine consistency.

Weight Loss Surgery- Is it the Right Choice?

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In today’s fast paced world, most of us look towards quick solutions and weight loss surgery is one of them. While technology supports us in fast forwarding our tasks, it comes with its own set of side effects. Opting for shortcuts turns into obesity and we end up inviting different health issues. Finally, when we realize that we should be losing weight we want overnight weight loss results. We go for FAD diets, fasting and of course, different weight loss surgeries. Unnatural ways such as bariatric weight loss surgery are highly risky that you should definitely know the associated problems.

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Different Aspects of Bariatric Surgery

To find natural solutions to all your health issues, you can always drop by to any of the Truweight Centres and ask our Nutrition experts themselves. All for FREE! Just click and get started!

Bariatric Surgery Meaning

In simple terms, bariatric surgery is a weight loss surgery in which the size of stomach is reduced. By reducing the size of stomach, the amount of food that a person eats is brought under control.  This surgery is generally done for those who is facing morbid obesity along with diseases like diabetes and cardiac problems.

Types of Weightloss Surgeries

There can be open as well as laparoscopic bariatric surgeries.

  1. Gastric Bypass: This is also termed as “Roux-en-Y” gastric bypass. It can be open or laparoscopic surgery. By this surgery, stomach size will be reduced. As a result, the person will eat less.
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    Gastric Bypass Weight loss Surgery




  2. Adjustable Gastric Band or Lap Band: This surgery can be done through either laparoscopic or open method. In this method, the doctor will put a silicone adjustable band at top of the stomach that controls the amount of food that a person eats.
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    Lap Band Weight loss Surgery


  3. Sleeve Gastrectomy: This is a laparoscopic surgery that results in the removal of almost 80 percent of your stomach as it involves resectioning of antrum, pylorus and fundus.

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    Sleeve Gastrectomy Weightloss Surgery



4. Biliopancreatic Diversion with
Duodenal Switch (BPD/DS) Gastric Bypass:

 It is a surgery where a major portion of the stomach is removed, but it differs from the sleeve gastronomy involving a procedure where small tubular stomach pouch is created and a very large portion of the stomach is bypassed.

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Biliopancreatic Weight loss Surgery


5. Electric Implant Surgery: Here a rechargeable system is implanted in the abdomen.This device is controlled outside the body. It uses electric pulses to suppress hunger.

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Electric Implant Weight loss Surgery

Side Effects of Weight Loss Surgeries

As mentioned earlier, bariatric surgery comes with side effects. The most important point to remember about these weight loss surgeries is that they carry some really long-term risks for the patients.

  1. Dumping Syndrome:It is a condition that can lead to the quick emptying of your stomach after any weight loss surgery or bariatric surgery. This often results in undigested food entering the small intestine rapidly. Nausea, vomiting, dizziness, fatigue are the symptoms of this syndrome.
  1. Low blood sugar: One of the serious complications that come with bariatric surgery is hypoglycemia or low blood sugar. It typically appears in 2 to 3 years after gastric bypass surgery and may lead to loss of consciousness and seizures that may lead to many accidents.
  2. Malnutrition post surgery: It can be a life-threatening condition for the patients post their bariatric surgery or weight loss surgeries. It basically develops in months and years after the surgery. Surgeries will practically reduce the amount of food you eat and that also means your body might undergo deficiencies of many micros as well as macro nutrients due to this.
  1. Marginal Ulcer: Post weight loss surgeries, patients might often find suffering from marginal ulcers and can lead to serious complications that may result in surgery without any guarantee that it won’t return. Abdominal pain, nausea, vomiting, hematemesis, stomach obstruction, or even perforation are some symptoms of marginal ulcer after bariatric surgery.
  1. Bowel Obstructions: Bariatric Surgeries or weight loss surgeries may cause bowel obstructions like abdominal distension, gassiness, vomiting etc. which in turn, can lead to major threats for the patients and therefore need medical attention immediately.
  1. Internal Hernias: Weight loss surgeries sometimes come with internal hernias. These are basically some obstructions or holes in the lining of the stomach which are more common with open surgery than laparoscopy.
  1. Gallstones: Weight loss surgery or Bariatric Surgery basically brings a rapid weight loss and this rapid shedding of weight is one solid reason for developing gallstones. Studies show that the occurrence of gallstones in patients undergoing bariatric surgeries is as high as 35 percent.

Differences Between Surgical and Natural Weight Loss Procedures.

Here are some of the results that weight loss surgeries are found to show and a comparison between surgical and non-surgical and natural weight loss procedures.


Sl No Bariatric Surgery Natural & Non Surgical Weight Loss
(Diet, Exercise)
1 There have been extreme cases like deaths, post weight loss surgeries. Following a balanced diet and regular physical exercises cannot really bring deaths.
2 Weight loss surgeries are found to lead more muscle mass loss, which is not appreciable. If you have low muscle mass, your metabolism will be slower. And that’s very bad. With the right diet plan, that contains all the perfect balance of nutrition requirements, you will lose fat and not muscles.
3 Many cases show regaining weight with time of the surgery. And losing the weight for the second time becomes very difficult. It has also been found that if you continue your diet and suitable physical exercises and adopt them as parts of your lifestyle, you can maintain your weight management for a long time.
4 Over longer period of times, it is also seen that patients develop new food intolerance. This is often coupled with digestion issues. Such issues are not generally found with non-surgical weight loss techniques like diet and workouts.

High emergency situations, unavoidable conditions or under some special circumstances, bariatric surgery or weight loss surgery could only be the option for the people with such conditions. But, Considering the above side effects, and the risky procedures that bariatric surgery comes with, Truweight doesn’t recommend surgery way of reducing weight. and strongly recommends natural ways of weight control and weight loss. Feel free to consult one of Truweight expert nutritionists.  First consultation is absolutely free.


Why shouldn’t weight loss surgery be the solution?

Having taken you through the risks of fast and unnatural method of weight loss with bariatric surgery or weight loss surgery, we take you to the better choices of solving weight issues. Diet and Workouts are such natural methods that will take a longer time but will be more risk free and sustainable for sure.

Is surgery superior to the non-surgical weight loss procedures?

Weight loss surgeries result in major complications. Often obese people with type 2 diabetes are the ones that go for bariatric surgeries or weight loss surgeries, but diabetes and obesity are two issues that can be easily corrected by a proper diet. It has also been found that many surgery patients eventually regain weight as the time goes by. Hence diet and physical activities are always the better options than bypassing or removing body organs. So it would be awfully wrong to say surgeries are superior to the non-surgical weight loss procedures like dieting.


9 Life Changing Benefits of Fenugreek | Methi for Weight Loss

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Our nature has different ways of providing us with benefits. One of the ways is with foods that we eat. While there are many vegetables and fruits that serve us many purposes, today we bring to you the one who might taste bitter but is endowed with goodness, methi or fenugreek. Belonging to the family Fabaceae, fenugreek goes by the botanical name Trigonella foenum-graecum. From its seeds to its leaves, there are many fenugreek benefits that can help us to keep up with many health concerns. So are you ready to find the surprising benefits of fenugreek that will compel you to include them in your favourite list?


9 Health Benefits of Fenugreek
Home made remedies with methi for weight loss 
Things to know about Methi

9 Health Benefits of Fenugreek

1. Fenugreek benefits the heart:

Due to the presence of the natural soluble fibre galactomannan, methi provides a protection to the heart from heart attacks. Moreover, fenugreek is found to reduce platelet aggregation ( a condition where the blood platelets clump together) that in turn, reduces abnormal blood clotting that can lead to heart strokes. Methi benefits the heart also by reducing the bad cholesterol in the blood as well as prevents atherosclerosis (building up of fat and cholesterol in the arterial walls) which lower heart problems further. Also, fenugreek seeds are good sources of electrolyte potassium that balance the sodium level, keeping the heart rate controlled.

fenugreek benefits heart - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Fenugreek benefits the heart

To be noted: Study showed that taking 2 oz. of Fenugreek seed daily over six months reduced risk of heart attack by 25%.

2. Benefits of methi for cholesterol levels:

Having methi for cholesterol is very popular. Methi prevents the absorption of cholesterol in the intestine. It also helps in lowering the cholesterol levels. It reduces the cholesterol levels, LDL and triglycerides while increasing the HDL levels. Methi consists of a component called steroidal saponins that prevent the absorption of cholesterol and triglycerides. Moreover, fenugreek contains high fibre content that lowers the hepatic synthesis of cholesterol.

methi benefits cholesterol levels - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Methi improves cholesterol levels

To be noted: Study show 2 oz. of Fenugreek seed daily over six months lowered cholesterol levels by 14%.

3. Fenugreek improves digestion:

The richness in fibre and antioxidants, make methi amazing for the digestive system. The seeds containing fibre and pectin are found to improve stool volume. This makes methi very helpful during constipation. These seeds also improve bowel movements and rectify heart burns too. Therefore keeping some methi seeds in the kitchen can be very helpful.

fenugreek benefits digetion - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Methi benefits in digestion

To be noted: You can have a cup of warm water with fenugreek powder for constipation.

4. Benefits of methi for diabetes issues:

Methi or fenugreek seeds contain amino acids that are found to improve secretion of insulin in the pancreas. This results in lowering of blood sugar level. Moreover, the galactomannan delays the carbohydrates and sugar absorption into the blood. Also, studies and tests have shown that methi seeds improve certain symptoms of type 1 and type 2 diabetes. That is why consuming methi for diabetes is considered very effective.

methi benefits diabetes - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Methi is beneficial for diabetes

To be noted: Researchers in India found that adding 100 grams of defatted fenugreek seed powder to the daily diet of patients with insulin-dependent (type 1) diabetes significantly reduced their fasting blood glucose levels, improved glucose tolerance and also lowered total cholesterol, LDL or ‘bad’ cholesterol and triglycerides.

5. Fenugreek benefits during menstruation:

fenugreek benefits during mensturation - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Fenugreek Benefits During Menstruation

There are a  number of women health benefits that can be derived from methi. One of them is that methi helps to reduce menstrual issues like cramps. Its compounds diosgenin, as well as isoflavones, also help in combating menopausal issues, even mood fluctuations. So, including methi in your food can bring to you some relief about menstruation.

6. Fenugreek benefits for breast milk production in mothers:

The compound diosgenin in methi is known to enhance lactation. Moreover, this compound also helps in improving the mother’s milk quality that is beneficial for the baby.

methi benefits breast feeding - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Methi improves lactation in mothers

7. Fenugreek improves libido in men:

Like in women, fenugreek or methi can be beneficial for men too. Methi consumption can increase sexual drive or libido in men.Also, methi is found to be improving athletic performance in men too. It contains the enzymes- aromatase and 5α-reductase. These enzymes are found to be effective on men’s hormonal profiles, strength, body composition etc.  It can also help in treating many sexual issues in men like erectile dysfunction, impotency etc. Moreover, it is also known to be helpful in increasing the testosterone hormone level in men.

methi benefits libido in men - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Methi improves libido and athletic performance in men

To be noted: In a Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks. The results with fenugreek consumption were such that the men showed significant influence on sexual arousal, energy and stamina along with a proper testosterone level.

Things to know about Methi

Massaging of the scalp with methi powder and coconut oil can avoid hair’s turning grey prematurely.

Fenugreek or methi leaves can be used as a face pack for preventing pimples.

If you are a coffee fan, you’d be happy to know that roasted methi seeds are used as a substitute for coffee.

Methi leaves are dried and used as insect repellants.

It is also known as Greek hay.

Methi seeds and leaves are used for the treatment of anaemia because of its richness in iron.

Some of the benefits of methi water are aiding digestion, having anti-inflammatory properties as well as dissolving kidney stones etc.

Skin moisturizing, curing acne, anti-aging properties are some of the methi seeds benefits that make them one of the prime ingredients for many cosmetic companies.

8. Fenugreek benefits during childbirth:

Another benefit of fenugreek for women is that it helps in inducing childbirth. Methi induces uterine contractions during childbirth and also reduces the discomfort of labour pain.

methi benefits child birth - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Methi helps in inducing childbirth

To be noted: Excessive consumption of methi during pregnancy can lead to miscarriages. So, if you are taking methi while being pregnant, make sure you are taking in the right amount.

9. Fenugreek benefits in weight management:

One of the many benefits of methi seeds is their property that helps in weight loss. The compound galactomannan gives a fullness when consumed. Moreover, methi contains soluble fibres which further enhances the feeling of fullness making you less hungry and hence eat less. Also, methi seeds contain very less carbohydrate content and the high fibre content besides giving fullness feeling increases the body’s metabolic rate. This is known to boost fat burning. Moreover, the increase of insulin absorption supports less storage of body fat which in turn promotes weight management.

methi benefits weight management - 9 Life Changing Benefits of Fenugreek | Methi for Weight Loss
Consuming methi contributes to weight loss

To be noted: In the study of “European Journal of Clinical Pharmacology” in May 2010, it was found that overweight people who took fenugreek seed extract for six weeks ate less fat than those who were given a placebo.

Home made remedies with methi for weight loss are like

Methi Recipes:

a) Soaking methi seeds overnight in warm water. In the morning chew on the wet seeds.

b) Have methi tea for weight loss:


Grind methi seeds and prepare a paste with water.

Boil water and add the paste.

You can add cinnamon for taste.

Boil the water and cook the tea.

For best results, have methi tea on an empty stomach.

Some of our Truweight products that use the goodness of methi are Trufibre that also contains Psyllium Husk, Fennel Powder, Cinnamon Powder etc. The other product is Truweight’s Diet Khakra- Methi Masala, which can be a healthy replacement of unhealthy junks. To know more about our foods and diet plans for weight loss you can always consult a Truweight Nutritionist right away. Click here to avail a consultation for FREE! 

8 Benefits of Ginger for Healthy Body and Weight Loss

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Ginger or Zingiber officinale is a flowering plant. It’s root or rhizome (the underground stem) is the part that we use widely.  From its medicinal values to adding taste to food, there are many benefits of ginger out of which we have shortlisted 8 very interesting benefits of ginger and some very interesting ginger trivia that you should definitely know! Ginger is available in dried, fresh, crystallised and powdered form. Ginger plays a major role in Ayurveda.

Top Benefits of Ginger

1. Benefits of ginger in reducing hypertension:

Ginger is blessed with many chemical compounds that can help in controlling high blood pressure or hypertension. The chemicals prevent blood clots that usually occur in arteries. These clots can cause high blood pressure. Thereby ginger reduces the blood pressure.Ginger roots are known to help in relaxing the walls of blood vessels. Ginger tea is often recommended for the people suffering from high blood pressure.

Ginger in reducing hypertension - 8 Benefits of Ginger for Healthy Body and Weight Loss
Ginger helps in reducing hypertension

2. Benefits of ginger in fighting stomach issues:

Ginger is very effective in combating stomach problems. It helps in the digestion process and thereby speeds up the emptying of the stomach. Thus it is very effective in curing bloating, constipation or other issues in the gastrointestinal area. Having fresh ginger juice can be an effective remedy for stomach disorders.

Ginger in fighting stomach issues - 8 Benefits of Ginger for Healthy Body and Weight Loss
Ginger helps in fighting stomach issues

Do you know?

Apart from imparting its flavor and making food tastes better, ginger is very commonly used to treat various stomach issues. Ginger can be a saviour during diarrhoea, stomach upset, morning sickness etc. It is very good for treating irritable bowel syndrome too.

3. Benefits of ginger in respiratory problems:

Ginger can be very effective in correcting common respiratory issues like cough and cold. It expands lungs and also helps in breaking down and removal of mucus which can better issues associated with respiration. Ginger reduces the amount of inflammation in the airways. This helps in restoration of normal breathing during chest congestion.

Ginger in respiratory problems - 8 Benefits of Ginger for Healthy Body and Weight Loss
Ginger fights respiratory problems

4. Benefits of ginger in overcoming nausea:

Ginger works amazingly in getting rid of nausea. It is often given to pregnant women who suffer nausea like morning sickness. Moreover, it is found that ginger can be effective in relieving nausea during cancer chemotherapy too.

Ginger in overcoming nausea - 8 Benefits of Ginger for Healthy Body and Weight Loss
Ginger helps in overcoming nausea

Do you know?

Ginger has a history of being used for common medicinal benefits in ancient India and China. Later, ginger became popular among the Mediterranean regions. Romans very extensively used ginger. But when the Roman Empire fell, the price of ginger shooted up. Although today ginger is readily available in the market at a fairly low price, there was a time when ginger was as costly as a live sheep!

5Ginger fights bacterial infections:

Ginger is found to be amazing when it comes to fighting bacterial attacks. In a study by The Journal of Microbiology and Antimicrobials, published in 2011, the effect of ginger on Staphylococcus aureus and Streptococcus pyogenes, bacterias that can cause blood poisoning and pneumonia, was found better than the conventional antibiotics. Ginger extracts are also used in treating bacterial infections on the body.

Ginger fights bacterial infections - 8 Benefits of Ginger for Healthy Body and Weight Loss
Ginger fights bacterial infections

6. Benefits of ginger in relieving pain:

Gingerol, an active constituent of fresh ginger, can act on the vanilloid receptor. This is a protein that is responsible for providing pain sensation. Ginger has anti-inflammatory properties that can help in relieving pain. Ginger is also found to be effective for relieving osteoarthritis. In a study, it was found that people who took ginger showed a decrease in osteoarthritic pain. Massaging ginger juice with olive oil is known to relieve back pain. Ginger due to its anti-inflammatory actions is also known to relieve menstrual cramps. So whenever you are tossing and turning on your bed due to the monthly cramps, have ginger. Ginger tea can be effective in reducing these cramps.

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Ginger can help in fighting osteoarthritis

Do you know?

  1. A ginger plant can grow as long as 4 ft. tall.
  2. You can find ginger at any time of the year.
  3. The generic name Zingiber comes from the Sanskrit name, singabera. This means “horn shaped”.
  4. Ginger is often referred to as “the universal medicine”. It is also used as an ingredient in bio pesticides.
  5. Found in many forms, ginger, has its origin from the Southern Asian tropical rainforest.  The goodness of ginger has been enjoyed by mankind for about 2000 years now.

7. Benefits of ginger for skin:

Ginger can be very good for the skin problems too. The Vitamin C in ginger can act on the skin blemishes. And its anti-inflammatory properties can act on acne and acne scars. So whenever you spot any unwanted acne just apply some ginger juice on the area. Drinking ginger juice is also advised to bring a natural glow to the skin.

ginger for skin - 8 Benefits of Ginger for Healthy Body and Weight Loss

Ginger benefits for skin

8. Benefits of ginger in weight loss:

It has been found that having ginger water can make you feel full and hence prevent overeating. Ginger can work on hormones especially, it can suppress the cortisol production and hence helps in weight loss. Ginger with its thermogenic properties can help boost up the body temperature which in turn improves its metabolism. Chewing a few ginger slices of ginger root before eating regularly can help in maintaining weight by boosting body’s metabolism as well as suppressing cortisol.

ginger in weight loss - 8 Benefits of Ginger for Healthy Body and Weight Loss

Ginger promotes weight-loss

Truweight drinks that have ginger as one of the key ingredients are Amla drink, Trudrink, Aloe vera & Garcinia drink!

So, if you are tired of the weight loss pills, machines and FAD diets? It’s time to lose weight naturally and honestly. Not only ginger, there are many foods that can help in weight loss as well as fight different health concerns. To know more about the natural techniques to deal with health and weight, consult a Truweight Nutritionist, All for FREE! Click here!

1200 Calorie Diet Plan for Weight Loss with Pros and Cons

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1200 Calorie Diet Plan- something that has been gaining popularity these days. Amongst the different plans claiming to help in weight loss, it becomes rather confusing for the people to choose one diet plan. So what is new and different about this 1200 Calorie Diet Plan? To start off, it looks for meeting the minimum basic nutrient requirement of an adult, which usually varies from 1200 – 1800 calories. The catch with this plan is to give the body a balanced nutrition within this limiting calorie diet plan and increase fat burning.


How does a 1200 calorie diet plan work?

Is 1200 calorie diet plan suitable for any adult?

Features of a 1200 calorie diet plan

1200 Calorie Diet Plan

Pros of 1200 calorie plan

Cons of 1200 calorie diet plan

Recipes to help you with the 1200 diet plan

How does a 1200 calorie diet plan work?

   Our bodies require a definite amount of energy in order to maintain the different bodily functions. This energy is fulfilled through the foods that we eat. A 1200 calorie plan makes a limitation to the calories that you intake. Once there is a calorie deficit, there will be burning of stored fats and hence there will be weight loss. So basically, the goal here is to provide the bottom requirement of nutrients that are enough to keep up the health and still lose weight.

Is 1200 calorie diet plan suitable for any adult?

   No. The figure 1200 is usually applicable to women who lead a lifestyle with minimum physical activity. However, this calorie requirement is not suitable for men because their bodies need more calories to perform the daily bodily requirements. For a man who is trying to go for the 1200 calorie diet plan format, try to keep it between 1500-1700 calories.

Features of a 1200 calorie diet plan

   It should contain complex carbohydrates, enough proteins, vitamins and minerals.

One prime factor here is to include the major food groups so that the calorie deficit won’t make the body feel exhausted or undernourished. The diet plan should include complex carbs and proteins to provide enough energy.

Here’s a general 1200 calorie diet plan that you can follow:

1. Have more complex carbs:

These are important because they will keep you full for a long time and hence you won’t have hunger pangs that often. Some examples of whole grains are Buckwheat, Brown rice, Corn, Wheat, Quinoa etc. Do not make the mistake of ignoring carbs. Going zero carb for weight loss is never healthy!

complex carbs - 1200 Calorie Diet Plan for Weight Loss with Pros and Cons
1200 Diet Plan should include complex carbs

2. Use oils that have less saturated fat:

Use oils that have less saturated fat- We know Indian dishes are mostly oil dependent. However, choosing options that are less fattening is always wise. Mustard oil, rice bran oil, canola oil and mustard oil are safer choices.

3. Have enough proteins:

Including proteins will help you to maintain lean tissues. Proteins will also make you feel fuller hence help to prevent hunger. Go for lean meats and other good protein sources. You can go for beans, eggs, seafood, nuts and dairy products that are low in fat.

lean proteins - 1200 Calorie Diet Plan for Weight Loss with Pros and Cons
Lean proteins keep you full for a long time

4. Try to have small frequent meals:

These will keep you boosted and energized throughout the day. Don’t starve yourself so that when you eat, you start gorging on unhealthy foods.

5. Do not skip meals:

Skipping your meals will only sabotage your health. In a restricted diet plan such as a 1200 calorie diet plan, you are already having just the minimum calorie requirement. So, skipping meals will effect badly.

6. Include more non-starchy fruits and vegetable:

A 1200 calorie diet plan must include non-starchy fruits and veggies. Find different ways to include salads and soups into your diet. They will satisfy your hunger as well as fulfill your vitamin requirements. Check out Thai Papaya Salad and Mixed Pepper and Corn salad.

7. Try to plan your diets around unprocessed food and fresh fruits and vegetables:

Processed foods should be avoided not just to bring weight loss but also to bring health. Processed foods contain chemicals for which the foods lose their vitamins and mineral quotient. Moreover, the processed foods contain added fats and salts which further makes them unhealthy. Instead, carve your diet plan around fresh fruits that are rich sources of vitamins and minerals.

A 1200 calorie plan should not be generalized for everyone because every individual will respond to it differently. However, if after careful studies and doctor’s consultation you think you would be suitable for a 1200 calorie plan, here’s one from Truweight’s Nutritionist, that you can follow.

1200 Calorie Diet Plan

1200 calorie diet plan 692x1024 - 1200 Calorie Diet Plan for Weight Loss with Pros and Cons
1200 calorie diet plan

Are you looking for a suitable diet plan that goes with your body and health requirements? Consult a Truweight Nutritionist and unlock the secret of healthy eating and weight management, exclusively for you. Want more? The first consultation is absolutely FREE! Avail it here!

Pros of 1200 calorie plan:

  1. 1200 diet plan can be healthy if taken into consideration of nutrient requirements properly.
  2. With frequent meals that are suggested in the above 1200 calorie diet plan, you won’t feel much hungry or exhausted.
  3. It can be molded according to your food habits.
  4. 1200 calorie diet plan will definitely result in weight loss within short period

Cons of 1200 calorie diet plan:

  1. Taking into account all the food groups to keep your 1200 calorie diet plan balanced can be challenging.
  2. There are chances of the weight to bounce back.
  3. Managing a 1200 calorie diet plan is not be suitable for everyone.
  4. It becomes difficult to maintain the calorie intake while fooding outside.
  5. The diet plan will not work for people who are into heavy gyming.

Recipes to help you with the 1200 diet plan are:

Fruit Bowl With Nuts

Ingredients Quantity
Apple 1
Orange 1 Small
Mosambi 1/2
Pineapple 3-4 Slices cubed
Sapodilla 2 (optional)
Cucumber 1/2 cubed
Walnuts 1-2 tbsp
Almonds (blanched) 3-4
Black Pepper powder for taste
Lemon juice for taste
Mustard powder for taste
Salt for taste


  • In a large bowl combine all the chopped fruits and cucumber.
  • In another small bowl, mix together, lemon juice, salt, pepper powder and mustard powder as needed. Mix nicely and pour it over the fruits and toss well to coat evenly.
  • Top it with chopped walnuts and almonds. Serve immediately.

Mixed Vegetable Salad

Ingredients Quantity
Carrot 1 no (small)
Big onion 1/2 no
Tomato 1/2 no
Cucumber 1/4 no (small)
Capsicum 2 tbsp (finely chopped)
Corn 1 tbsp
Coriander leaves few
Salt as per taste
Pepper powder 1/2 tsp
Lemon juice few drops
Olive oil 1/4 tsp


  • Wash and chop all the vegetables into small cubes.
  • Add salt, lemon juice & pepper powder.
  • Mix well. Lastly, add 1/4 tsp of oil, mix n serve!

Paneer Tikka

Ingredients Quantity
Hung curd (whipped) 200g
Ginger garlic paste 1 tsp
Chilli powder 1 tsp
Coriander powder 1 tsp
Chaat masala 1 tsp
Amchur powder 1 tsp
Jeera powder 1 tsp
Pepper powder 1 tsp
Turmeric powder 1 tsp
Lemon juice 2 tsp
Ajwain seeds 1 tsp
Garam masala 1 tsp
Black salt 1/2 tsp
Salt as per taste
Tomato 50 g
Broccoli 50 g
Paneer 50 g
Onion 50 g
Red bell pepper 50 g
Yellow bell pepper 50 g
Green bell pepper 50 g


  • In a bowl, add the spices, yogurt, ginger garlic paste, lemon juice, ajwain seeds, black salt, salt, and mix well.
  • In the mixture, add the tomatoes, broccoli, paneer, onion, bell pepper and marinate it.
  • Take a skewer and place the paneer and veggies alternatively on a skewer.
  • Bake it in the oven and serve.

A calorie restricted plan however efficient in bringing some kilos down, should not be taken up as a lifestyle. We should remember that we have gained our weight in the course of a long time so losing it will take time too. Therefore, rushing into popular weight loss diets may not be healthy. Instead, find a healthy diet that suits your body and adopt some amount of physical exercise on a daily basis and lose weight steadily and sustainably.


9 Simple Yoga Asanas & Tips for Weight Loss

276288047a656779da4207fbd6601eec - 9 Simple Yoga Asanas & Tips for Weight Loss

Yoga asanas for weight loss is now a hot topic for the fitness freaks and why not? Among the so called ‘quick’ weight loss measures like starvation diet, zero calorie diet, weight loss pills, machines and cosmetic surgeries, yoga comes out as a natural and safe way to not just shed weight but also to maintain a healthy body. But the question is if there are specific yoga asanas for weight loss. The answer would be a big YES. As studies on yoga asanas have been developing more, we have come to know that there are certain yoga poses that aims at weight loss that too from particular areas. I have compiled here 9 such yoga asanas for weight loss that you can try at the comfort of your own home.

8 Yoga Tips to Get Complete Benefits of Yoga

  1. Learn the yoga poses very carefully and precisely.
  2. Get yourself a good material yoga mat that firmly supports you.
  3. Leave your shoes out of your yoga place.
  4. Switch off or keep your phone away while performing yoga.
  5. Choose the right comfortable clothes for yoga.
  6. Don’t think about how you must be looking while doing your yoga asanas.
  7. Calm yourself and try to focus on meditating during yoga.
  8. Keep your breathing calm and stress-free.

9 Yoga Asanas that will help in weight loss

There are different yoga exercises that can not only help in cutting down fats but also in keeping the body healthy and calm.  Yoga is a way of living that acts as a mediator in achieving spiritual peace.

1. Sun salutation

Sun Salutation - 9 Simple Yoga Asanas & Tips for Weight Loss
Sun Salutations are popular yoga asanas for weight loss

Start your yoga session with a surya namaskar or sun salutation. It will not only warm you up but will also help you stretch and tone up your abdominal organs. This yoga asana also strengthens the skeletal system and is an important yoga pose for weight loss because it prevents building up of fats. There are 12 surya namaskar yoga poses like pranamasana, Hasta Uttanasana, Dandasana.

2. Half-moon Pose

Half moon pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Half moon yoga asana for weight loss

This is one of the popular yoga asanas that also helps in keeping the fatty love handles away.

3. Boat Pose

Boat Pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Boat Pose for weight loss

This is another yoga asana that helps in toning of the abs. As shown in the picture, you need to sit on the mat and stretch your legs to 45 degrees in the shape of a boat. This yoga pose is known to be effective in cutting down belly fat and also strengthening lower and upper body.

4. Locust Pose

Locust Pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Locust Pose yoga asana for weight loss

This yoga asana helps in stretching the entire body. Besides targeting stretches in the abdomen, buttocks, upper and lower back, it also helps in reducing fats from the hip region.

5. Upward dog Pose

Dog pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Upward dog pose yoga asana

This is easy and yet effective yoga pose for weight loss. It provides strength to the whole body. This yoga asana also helps in aligning the spine.

6. Bow Pose

Bow Pose 1 - 9 Simple Yoga Asanas & Tips for Weight Loss
Bow pose for yoga asana

It helps in strengthening the abdominal core. It also helps in weight loss as well as helps in improving digestion. [1]

7. Shoulder stand Pose

Shoulder stand pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Shoulder stand pose yoga asana

In this pose, you have to balance the whole body on your shoulders. It is one important yoga asana for maintaining the thyroid gland. It also strengthens the arms and shoulders. This yoga asana also helps in maintaining physical and mental health. This asana is also beneficial for weight loss. [2]

8. Triangle Pose

Triangle Pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Triangle pose yoga asana

It helps in improving health and stamina. It is also known to cut down fats from the stomach, hips, thigh and waist areas. [3]

9. Plough Pose

Plough pose - 9 Simple Yoga Asanas & Tips for Weight Loss
Plough pose yoga asana

This yoga pose tones the muscles of your body. It engages all the major muscles in your body and hence helps in getting rid of fats from the body. This asana is good to stretch your muscles of the thighs and arms. [4]

Yoga for pregnant women

For pregnant women, taking a yoga session can help them manage their mood swings as well as maintain a proper health.

  1.  The yoga asanas can help the mothers relieving tension from the pelvic region that helps during delivery.
  2.  Yoga asanas help in improving the strength and flexibility of the mother.
  3. The breathing and relaxation period during yoga prepares the mothers for the labour.
  4.  The yoga sessions will also be effective in bringing down the stress levels in pregnant women and also in inducing sleep in them.

3 asanas of yoga for pregnant women 

  1. Vakrasana (Twisted pose)- It provides strength to the mother’s pelvic muscles and also improves the womb space.

    Vakrasana 1 - 9 Simple Yoga Asanas & Tips for Weight Loss
    Vakrasana for pregnant women

  2. Konasana (Angle pose)- It relieves the lower back pain pressure in the mother’s body.

    Konasana - 9 Simple Yoga Asanas & Tips for Weight Loss
    Konasana yoga for pregnant women

  3. Paryankasana (Ham’s pose with one leg)- This yoga asana is known to provide strength in the abdominal, pelvic and thigh muscles regions.

    Paryankasana - 9 Simple Yoga Asanas & Tips for Weight Loss
    Paryankasana yoga for pregnant women

5 Scientific facts on yoga

  1. A study shows that yoga asanas help in boosting the immune system genetically. [5]
  2. Following yoga regularly have shown a reduction in food cravings. This prevents overeating.[6]
  3. Sun salutations are one of the highly recommended yoga for weight loss.
  4. Yoga asanas have been found to be effective in controlling mental stress and are also used in the treatment of major psychiatric disorders.
  5. Practicing yoga regularly is also found to be helpful in improving sexual performances in both men and women.

A well-balanced diet and routine exercises of yoga for weight loss are healthy and natural ways that can be taken up by any person. No matter if you are a newbie in yoga exercises or even a senior citizen who is skeptical about doing the asanas, we are here for you. Check out our yoga for beginners and yoga for senior citizens. So take out the yoga mats and make some twists and turns with your body!

Looking for weight loss but don’t know where to go? You are at the right place. Let us help you get in shape in the most natural ways- with the power of superfoods. Book an appointment with our Nutritionists today! Avail your first consultation absolutely FREE!


5 Thyroid Symptoms in Men & Women – Thyroid Diet for Weight Loss

688910d7f0b7cdda621e84501a5bd3e2 - 5 Thyroid Symptoms in Men & Women – Thyroid Diet for Weight Loss

Thyroid and thyroid symptoms have been making news in India because according to the statistics, it has been estimated that about 42 million people in India suffer from thyroid diseases. [1Thyroid symptoms often remain unnoticed, for which the disease tend to remain undetected in many subjects. According to researchers, thyroid symptoms in women is more prevalent in our country. Data shows that 60 % of Indian thyroid sufferers are women.[2]

1 1 - 5 Thyroid Symptoms in Men & Women – Thyroid Diet for Weight Loss
Indian women thyroid sufferers

However, this doesn’t mean that the appearance of the symptoms of thyroid in men is impossible. We have been seeing that men and women these days are more and more becoming prone to thyroid disorders. While the changes brought about by thyroid disorders may remain similar in both the genders, there can be differences in thyroid symptoms in men and in women.

5 Thyroid Symptoms In Women

1. Feeling tired

Finding yourself tired at right at the starting of a day even after a good sleep is a symptom for thyroid disorder. You might have thyroid disorders. This is one of the most prominent thyroid symptoms in girls or women. This is basically a sign of an underactive thyroid or hypothyroidism.

2. Mood swings

 If only PMSing wasn’t enough! Thyroid disorders in women lead to depression or mood swings. This is because, the hormone serotonin, is responsible for keeping our moods up. Hypothyroidism can hamper the serotonin levels, leading us to feel low or depressed.

3. Low sex drive

This is yet another symptom of hypothyroidism. The very little production of the thyroid hormone leads to low sex drive in women. This may also be the result of already feeling low and dull because of the disorder

4. Changes in the menstrual cycle

 Your periods may have periodic changes because of this little gland sitting above Adam’s apple. Hypothyroidism may be associated with lighter periods, absent periods, longer periods, painful menstruation. Delayed puberty may be one of the thyroid symptoms in girls in their teenage years.[3]

5. Relevant signs on the neck area

 If you find any protrusion in the thyroid area- right below Adam’s apple, this might be a red flag. A lump in your throat area is a common but not easily detectable thyroid symptoms in women. If you find anything fishy around that neck area, go see a doctor immediately.

5 Thyroid Symptoms In Men

1. Changes in weight

 Men with thyroid, more precisely, Hyperthyroidism, are known to show weight changes. While some may lose weight irrespective of right calorie intake, some others may show signs of gaining weight.

2. Issues with fertility

One of the common thyroid symptoms in men is fertility changes. The disorders of the thyroid gland may affect sperm motility, which can hamper the person’s fertility ability. Hypothyroidism hampers fertility by overproducing the hormone, prolactin. This may reduce the testosterone production level or low sperm count.

3. Low libido

Just like women, men with thyroid disorders can experience low sex drives. In the Journal of Clinical Endocrinology & Metabolism it was mentioned, “In a group of 14 men with hypothyroidism, about 65 percent had erectile dysfunction, delayed ejaculation, and low libido, or poor sex drive.” [4]

4. Goitre

2 2 - 5 Thyroid Symptoms in Men & Women – Thyroid Diet for Weight Loss
Goitre is one of the common thyroid symptoms in men

One important thyroid symptoms in boys or men is the large swelling below Adam’s apple. The swelling is visible and it doesn’t exhibit any pain. With the increase in size, the goitre may produce difficulties in breathing and swallowing.

5. Changes in behavior

Thyroid when overactive bring changes in behavior in men. They show signs of anxiety and depression with irregularities in sleep.

Thyroid diet for weight loss

Our thyroid gland plays a crucial role in maintaining the metabolism, development, and maturation of our body. The hormones released by this gland are responsible for many functions. [5] The fluctuations in the thyroid gland can be due to many reasons. While overactive thyroid is caused by autoimmune disease, an underactive thyroid can be either genetic or developed due to lifestyle.

A general thyroid diet for weight loss should include the following points:

  1. Have gluten free foods.
  2. Avoid thyroid-slowing raw goitrogenic foods and vegetables like kale, spinach, and broccoli.
  3. Include foods which have low glycemic indices.
  4. Avoid processed foods and foods high on sugar.
  5. Drink enough water.
  6. Include high-fiber foods.

Looking for a diet chart for Hyperthyroidism? Here’s one from one of Truweight’s Nutritionists.

General diet plan for hypothyroidism - 5 Thyroid Symptoms in Men & Women – Thyroid Diet for Weight Loss
General Diet Plan for Hyperthyroidism


Thyroid Treatment and Weight Loss

Thyroid disorders often come with weight issues. Hypothyroidism or low levels of thyroid can bring weight gain whereas, if the thyroid gland has been producing more hormones i.e, hyperthyroidism, may bring weight loss. Since the occurrence of Hypothyroidism is more common, weight loss in the thyroid is not observed much. For the people with Hypothyroidism, here’s the ultimate checklist

5 tips to help thyroid treatment for weight loss

“Because obesity and hypothyroidism are very common, there are many patients who have both conditions,” says Ronald J. Koenig, M.D., Ph.D., Program Committee Co-Chair, and Professor, Department of Internal Medicine, University of Michigan Medical Center, Ann Arbor. [6]

However, having stated that, it has also been observed that treating of hypothyroidism doesn’t bring clinically significant weight loss in many cases. But what we can do is follow certain guidelines that are beneficial for people with thyroid issues that eventually will help in losing weight too. The best part is, the guidelines are natural.

1. Follow a balanced diet

 The functioning of the thyroid gland is very much dependable on the presence of certain nutrients, mainly, selenium and iodine. While iodine helps in the synthesis of the thyroid hormone, selenium maintains the recycling of iodine by the body. [7] Therefore the only way to keep a check on the functioning of the thyroid gland that in turn will help in weight maintaining is to have a diet that includes all the necessary food groups. There are superfoods for Hypothyroid people that can be absolutely helpful. 

2. Don’t skip carbs

It is often believed that a proper thyroid diet should skip carbs, but we all know that carbs are important. We are talking here about the complex carbohydrates. So, don’t make the mistake of going on a zero or keto diet, instead, choose the right complex carbs like whole cereals, vegetables, whole pulses. Also, these carbs will keep you full for a  long time, hence, you will eat less of those unhealthy snacks.

3. Include leafy veggies and fruits

These contain Zinc, Vitamin E, and Niacin that are known to be helpful in maintaining proper functioning of the thyroid gland. Hence, don’t forget to take them into your balanced diet.

4. Take the meds properly

Hypothyroidism comes with supplements to make your thyroid gland function properly. And to be honest, these meds are important. While dietary changes and exercises are found to be helpful in controlling Hypothyroidism, if you are on the meds, take them with proper consultation with your doctor. The dosages of thyroid meds play crucial roles too. Keep the meds level optimized will also benefit your weight loss efforts.

5. Start exercising

The thyroid symptoms must have made it clear that the disorder of this gland can bring you slower body metabolism. You will feel dull, tired and even anxious throughout the day. Therefore, one thing that you can keep in mind here is that following a regular exercise routine can help you greatly while dealing with your underactive thyroid gland. Taking regular walking sessions can work great here. We also bring to you these forms of exercise that will be very helpful with your hypothyroidism as well as weight gain due to it.

Since Hypothyroidism and weight loss go hand in hand, here’s a hypothyroidism weight loss diet chart for you.

General diet plan for hypothyroidism 2 - 5 Thyroid Symptoms in Men & Women – Thyroid Diet for Weight Loss
General diet plan for hypothyroidism

To combat the battle with thyroid, two major things you must keep in mind- Understand the thyroid symptoms in women & in men and Proper thyroid identification by consulting a doctor. And if found with thyroid dysfunctions you need to bring up modifications in your diet as well as lifestyle. If you are that 1 out of 10 Indians suffering from Thyroid, and you are looking for a weight loss, we are here for you. See it from our clients themselves. Click here to know how Mrs. India Spark Sheuli Bhatia controlled her thyroid conditions and lost 6.7 Kgs with Truweight. Also, see how Ajay lost 10 kgs despite his thyroid issues

If they could, why not you. Get a first FREE consultation right here!

10 Simple Weight Loss Exercises at Home for Both Men & Women

649b35fa7cc7d802561bc323a2c59486 - 10 Simple Weight Loss Exercises at Home for Both Men & Women

It’s quite common that we often get confused in choosing the best weight loss method that will work for us. Out different weight loss methods available, diet and exercise are the two weight loss methods that have become popular because they are safe, healthy and they don’t cause side effects. Interestingly, both diet and weight loss exercise should go hand in hand to see good result. 80% diet and 20% exercise is what our nutritionists recommend to be successful in losing weight. Diet and weight loss exercise for both male and female are the same.

We often think about losing fat from our tummy, tightening our thighs and shaping our hip which will in turn help in over weight loss. Here are 10 simple weight loss exercises that will even help to shape up your body

1.Yoga to Reduce Weight 

Yoga helps in building and maintaining a healthy body and soul. Out of 254 Asanas, the following are recommended for weight loss: Padmasana, Bhunjangasana, Balasana, and Tadasana. Doing these yoga asanas every day will help to keep your weight under control.

Bhujangasana - 10 Simple Weight Loss Exercises at Home for Both Men & Women
Bhujangasana – Yoga For Weight Loss

2. Crunches to Reduce Belly Fat

1000 crunches a day will get you strong abdominal muscles. Check out this video about Quick Exercise to Reduce Belly Fat.

3. Planks to Tighten up belly 

You hold yourself in a push-up position, resting your forearms on the ground. Try 3 or 4 sets holding for 30 seconds each.

4. Lunges:

Lunges such as forward lunges are good for weight loss as they work on muscles effectively.

5. Circuit Training:

Circuit Training is found to be much more effective than traditional cardio for burning weight from all over the body.

6. Cardio Activities:

Like swimming, jogging, spinning is always good options of weight loss exercises for both men and women.

Cardio Training - 10 Simple Weight Loss Exercises at Home for Both Men & Women
cardio training

7. Walking 

Getting up and moving throughout the day by going for walks will also help as easy workouts for weight loss. Remember the key point is to do full body workouts and short bursts of exercises which are best for weight loss. 

8. Bear Crawls:

This exercise improves and aids hip mobility, activate knees and aid in weight loss for boys and girls.

Bear Crawl - 10 Simple Weight Loss Exercises at Home for Both Men & Women
Bear Crawl Exercise

9. Jumping Exercises:

Jumping exercises like box squat jump, step-up jump are effective exercises for ladies and gents as well.

10. Running

Running is a good effective way of keeping your heart rate up, lose calories, and reduce belly fat and overall weight. You may note that running is an effective weight loss exercise for both male and female.

Yoga For Men, Yoga For Women, Yoga For All – A Supreme Exercise for Weight Loss.

‘YOGA’ integrates body, mind, and soul. Besides being popularly known as an ancient Indian practice for physical and emotional well-being, Yoga is also an absolute treat for weight loss. As we’ve mentioned earlier, the different poses of Yoga exercises are known as Asanas. The best thing about it is, that it encourages and motivates you to exercise, ultimately, landing you in a sensation of need for weight loss exercises.

A few effective Yoga Asanas for Weight Loss at home:

Asanas Asana Effective On (Body Part)
1 Padmasana Abdomen
2 Bhujangasana Belly & Back
3 Balasana Thighs, Back and Overall Body
4 Tadasana Hips, Buttock, Pelvis, Back & More
5 Sethu Bandhasana Tones abs, Thighs and strengthen shoulders
6 Halasana Thighs & Hips
7 Utkatasana Thighs and buttocks
8 Baddha Konasana Thighs

Each of the different Asanas (Poses) of Yoga concentrates more on a particular area but ultimately all the Asanas deliver a strong aid towards weight loss for gents, ladies, kids and for people with different age groups.

Exercise is more important for weight loss at times…

If you have hit a weight loss plateau, then increasing the duration and intensity of exercise becomes important. It also becomes important when you are near to your target weight. The last few kgs are always the most difficult and you need that extra push. At these times, 80% is not good enough; you need 100% efforts.
“I Work Out Daily” Says A Dieter –
We get many clients who say “I cannot do diet because I’m exercising”. And the moment they get out of the gym, they go to a junk food stall. What they don’t know is Exercise & Diet should complement each other for better and quick weight loss at home.

An Important Thing to Note In Case of Weight Loss Exercises.

During the last 50 years, Fitness clubs & Gyms have an increasing number of people opting in, because of their emphasis on quick Weight Loss through various workouts for both Men and Women. Well, Unfortunately, it has also been noted that all the junk food companies and hotels have seen the best period for all junk companies in the world as people kept on increasing consumption of junk food. And this explains why people are falling sick and not able to reduce weight despite exercising more.

Exercise Well And Diet Well

Now that we have seen how exercise can help in weight loss and as mentioned above exercise is going to help you in achieving 20% on your weight loss journey, the remaining 80% should be achieved through healthy food diet.  Read our WEIGHT LOSS DIET  blog to know about diet that will help you to be successful in achieving desired weight loss.

Are you looking for a dedicated dietitian who can customize the weight loss exercise and weight loss diet plan more specific for you? Sign-up here for a free consultation now

Weight Loss


Weight loss is a huge issue for Americans today. Our society idolizes people who are thin. But with an overabundance of snack foods, junk foods and fast foods, combined with a lack of daily exercise, many Americans struggle with their weight. One of the most popular New Year’s resolutions is to lose a few pounds. Many people turn to counting calories as a way to get fit. When they have trouble following their own diet regimen, they look for help in the more than $30-billion-dollar diet and weight loss industry.

Many people who have lost weight and kept it off have looked past the diet books and fads and found what works best for their own bodies. I encourage people who want to lose weight to experiment with different methods and see what works.

4 Tips for Weight Loss:

  1. Always Eat Breakfast. People who eat breakfast are much more successful at keeping weight off. When you skip meals, you become calorie deficient and usually end up binging later in the day. 
  1. Drink More Water. By replacing soda, alcohol or coffee with water, you can cut a significant amount of calories from your daily routine. Many people can effortlessly lose 10 pounds by simply replacing soda with water throughout the day. 
  1. Get More Sleep. Growing evidence supports that missing out on sleep can increase your appetite. Most people need about 7-8 hours of sleep each night. 
  1. Be a Food Detective. Read food labels and don’t eat anything you can’t pronounce. Stick to simple, whole foods to nourish your body.