Eat when you are hungry and stop when you are full

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Have you ever noticed infants eating? They know exactly how much to eat and refuse to eat when they are full. Even if you try forcing another bite into them, if they are full, they will either turn away their head or throw it all out. That is because their hunger system work in perfect synchrony with their brain and stomach.

Growing up, many emotional, physical, mental and some social habits mess up our body hunger signals and we reach a point when most of us could eat anytime and in any quantity. Having badly distorted our hunger signals, we just eat when we desire, what we desire and the amount we desire. But what if we had never disturbed those hunger signals and always eaten only how much our stomach needed? Continue reading

Post Pregnancy Weight Loss and Beyond

Having a baby is a beautiful experience and you find your world revolving around your baby. Now that your baby is here, you have a lot to think and do. In addition to this, you are eager to look like your old self again or even better than before.

The number one thing you must have is a certain amount of patience with your body. It took you nine months to get there and what you eat now affects the quality of nourishment you give to your baby through lactation. It may sound strange, but going on an official “diet” could derail your post-pregnancy weight loss goals and affect the nourishment of your baby. Continue reading

How to lose weight by overcoming the biggest barriers

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“My life is a constant battle between my love of food and not wanting to be fat!” It’s a common dilemma with every foodie who wants to lose weight since he gives up his favourite foods in a bid to attain a perfect physique. Most dieters who are unable to view any change on the weighing scale often wonder where they are going wrong despite diligently following every rule in the diet book. They often get bogged down by questions like: I am eating soup and salad for dinner, still my weight refuses to budge or I work out regularly still weigh the same.

Let’s be honest, it can get quite frustrating when you don’t see the expected results on the weighing machine. But, there is no need to worry because help is around the corner. Continue reading

11 Amusing Weight Loss Tricks You Wish You Had Known Earlier

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Hello fellow foodies, we hope you have been doing well, and have now started to get in shape with all the goody-foodie advice that we keep giving you. After having told you to always wake up early, brush your teeth after dinner, to never skip a meal, and even telling you various ways to lose kilos in a few months … today, we are bringing you a few, rather funny diet tricks, that may help you keep off that bulge. Continue reading

Eat what you love, but Share it!

 

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Food has always been the centre of all our social interactions. As children, our favourite part of school was sharing the lunchbox with friends during lunch recess, or at home, it was to ‘wait for your Dad for dinner’. Shared lunch boxes and family dinners bring back so many loving memories. Sharing food comes most naturally to us and is a way of bonding with friends, family, neighbours and loved ones.

Alright, you get our point – sharing food helps us bond and gives us pleasure! That’s our way of ‘finding happiness!’ But do you know that sharing food brings health benefits that go beyond social bonding?
How Sharing Earns You More Than Those Goodie Points?  Continue reading

Signs that your body is telling you to stop eating

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Let’s face it, in today’s world, most of us ‘live to eat’ rather than ‘eat to live’. With globalization and so many food varieties and options available, of course, we ‘live to eat’! However, we often eat when we are not truly hungry, we eat because we see something that makes our mouth water, or we eat when we are so famished that we could eat like a glutton and then we eat more till we are so full that.. burrrp, yes we overate!

Do you ever complain of acidity, burps, farts, gas or heartburn? These are all signals from your body warning you that you have overeaten. As a nutritionist, my clients are often asking me ‘quick fixes’ for acidity and gas. And my answer is always ‘There is no quick fix to these problems. Stop overeating and eat at regular intervals for them to disappear’. But what do you do? Pop an antacid or an effervescent salt and get ready for the next meal.

So how do you know how much to eat and when to stop? Continue reading

7 natural remedies for constipation without laxatives

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‘Motion se hi emotion hai’ remember this tagline of the movie Piku? People who suffer from constipation will agree to it to the core! Their ‘nature of loo’ determines their moods. The film has captured this perfectly in the character of Bhaskar Bannerjee – played by Amitabh Bachchan – who was always constipated and this pissed off all the people in his life, including his own daughter. Constipation is not something to be taken lightly, it can drive people away from us!! While you may be more than willing to share how much your sore throat is torturing you, rarely do you go into the office and announce that you haven’t pooped in five days. If you continue to feel constipated for more than one day, you are bound to give this issue a top priority.

bon happetee indian food calorie calculator appConstipation occurs most often because people don’t have enough fibre and/or water in their diet. It can also occur as a result of too little exercise, or it can be a side effect of a number of different drugs. Everyone experiences this phenomenon from time to time, but the good news is there are a number of safe, gentle and natural remedies to both relieve and prevent constipation. Natural remedies for constipation can help relieve your discomfort and keep you free of strong medications. This article will help you learn how to take care of sluggish bowels in a healthy way.

Start with good habits:  Our habits make or break us. And inculcating good habits in our life can go a long way in keeping us away from all types of health-related issues! Practising good habits is the basis of healthy living! So here are a few habits that can drive constipation away-

  1. Add Fiber to Your Diet

Make sure you include enough fibre at least 24 to 38 grams in your daily diet from fruits and vegetables. Foods that are high fat, high sugar and dairy can increase your chances of constipation. Fiber goes straight through to the colon and goes to help keep your bowels moving on a regular basis. It also helps to keep water in the bowel to keep stools soft. Include these foods for extra fibre:

  • Vegetables: peas, broccoli and artichokes
  • Fruits: Apples, pears, and berries
  • Beans/Legumes: Lentils, black beans, and split peas
  • Grains: Bran, flax, whole-grain pasta, and barley

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  1. Increase Water Intake

Drinking 6 to 8 glasses of water daily is good for general health. And in case you have constipation, add about 2 to 4 glasses of warm water every day. Besides, you should drink 10 to 20 ounces of regular water in the morning before breakfast. This will help flush out waste and toxins. Avoid sugary drinks to replace water. If you don’t like the taste of plain water, give it a squeeze of lemon juice.

  1. Establish Good Bowel Habits

Holding back bowel movements can really plug you up inside. Try not to hold it and go as soon as the urge hits you. The feeling that you need to have a bowel movement is a natural reaction by the body to tell you that it is time. If you don’t go when the urge hits, the body pulls the water out of your stool and makes it hard.

Try to have a set time each day for your bowel movement. This is a time when you have privacy. You can train your body to go at the same time every day and get some reading materials to relax if necessary. And in this way, you can transform this utterly boring task into ‘me time’ and wait eagerly for it, every day! 😛

  1. Loosen up with a hot cup
  • A morning cup of hot java will help. Caffeine has a bowel-loosening effect. Just don’t drink too much since it’s also a diuretic. Coffee lovers, are you listening? Here’s one more reason to love coffee!
  • Herbal or decaffeinated tea or a simple cup of hot water with lemon juice will also help to get things moving.
  • Dandelion tea has a mild laxative effect. Steep one teaspoon of the dried root in one cup of boiling water. Drink one cup three times per day. So tea lovers, well, we have some good news for you all too!
  1. Get up and go
  • The evening walk used to be called the daily constitutional. Regular exercise helps your body move food quicker. Aim for a daily walk at the very least. Because if you aren’t active yourself, how can you expect your digestion system to be active enough to provide you with the pleasure of hassle-free motion!

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Helpful Home Remedies for Constipation: Because there is a reason why ‘dadi ma ke nuskes’ have been popular over the years. Our darling grand moms found solutions to every problem in the kitchen. And how can something as important as constipation be left behind?  So here is a list of all the humble items available in our kitchen which can fight constipation-

Honey & Lemon

How It Helps: Honey is a safe and all-natural remedy that has a mild laxative effect. Used daily it can both treat and prevent ongoing bouts of constipation.

How to Use: Use 2 teaspoons of honey 3 times daily. It is even more effective when you add 1 tablespoon of honey to an 8 oz. glass of warm water and lemon juice. This mixture works best when used first thing in the morning before breakfast.

Flaxseed Water

How It Helps: There are numerous benefits of using flaxseed, but one of them is laxative properties. Flaxseeds are high in fibre that can help with both mild and severe bouts of constipation.

How to Use: Take 1 tablespoon flaxseed and stir into a glass full of water. Allow it to sit for 2 or 3 hours and drink at bedtime. Your constipation should be relieved by morning. You can even sprinkle your cereal with 2 to 3 tablespoons of flaxseed and chase it with a full glass of water

Molasses & Milk

How It Helps: Molasses, especially blackstrap molasses is a great natural laxative that can get your bowels moving because of the high level of magnesium that is produced naturally when processing.

How to Use: Take 1 teaspoon of molasses prior to bedtime. It can be stirred into milk/juices to improve the taste. You can also stir it into peanut butter and eat it on your toast first thing in the morning. If 1 teaspoon does not help, you can increase gradually up to 2 tablespoons.

Olive Oil

How It Helps: Olive oil helps to stimulate bowel movements and get things going. If you use it on a regular basis, you may even prevent regular episodes of constipation.

How to Use: Take 1 tablespoon before breakfast in the morning. If you don’t take it when you first wake up, take it on an empty stomach later in the day. If you don’t like the taste, mix it with the lemon juice for an added punch to wipe out constipation.

Epsom Salt

How It Works: Epsom salt contains magnesium, which naturally stimulates bowel contractions. It also allows more water to enter the bowels to soften stool. It is a “dry laxative” that is mixed with fluids.

How to Use: Take 2 teaspoons of Epsom salts and mix into a cup of water or juice. Wait 4 hours and if you have not had a bowel movement, repeat one more time. For little ones, only use a ½ teaspoon.

Castor oil

How it works: Castor oil has a compound that when digested stimulates the small and large intestines.

How to use: Swallow one to two teaspoons quickly on an empty stomach and give it eight hours to work its magic. Tastes nasty but it works!

Relax and don’t wait

Regardless of what constipation treatment you use, give yourself enough time to sit on the toilet when you need to go. Holding the urge can make your constipation worse. Set aside a time in the day when you know you’ll be left undisturbed for several minutes. After all, freeing your body of all the waste you stuffed inside it is an equally important task and needs proper attention, just like any other daily chores!

Also, don’t ignore the problem. Untreated constipation can lead to real problems, such as haemorrhoids and tears in the skin around the anus (called fissures) that make you bleed. If you strain too hard, you might even cause a part of your intestines to push out through the anus — a condition called rectal prolapse that can sometimes require surgery.  Now you know why Mr Bachchan in Piku gave utmost importance to his constipation problem!

When to see a Doctor
While this article may tell you how to get rid of constipation naturally, you may need medical help if it does not go away. Complications from constipation include anal tears or fissures, haemorrhoids or a prolapsed rectum. Constipation can even get bad enough that it needs surgical intervention. See a doctor immediately if:

  • Constipation becomes a long-term issue
  • You have blood with bowel movements
  • You experience abdominal pain
  • You lose weight
  • You have not had a bowel movement for over 3 days with treatment
  • You cannot have a bowel movement at all or been constipated for over 3 weeks

Constipation may be something that people like to keep to themselves, but whether you don’t tell a soul, or announce it on graduation day via the loudspeaker, it all comes down to the fact that it can seriously impede day to day life. It is also, thankfully, something that can often be effectively treated naturally & at home. As a bonus, many of the lifestyle changes that help constipation (diet, exercise, etc.) also make you an overall happier, healthier human being.

It’s high time that we don’t consider ‘constipation’ as a shameful problem, dealing with it surreptitiously but go out in the open and discuss it with people and find solutions to it just like we talk about catching a cold or any other health problem. Perhaps take a cue from Bhaskar Banerjee from Piku (who made the whole world aware of his constipation problem). After all, shitting is natural and that’s why it’s called ‘nature’s call’!

Since diet (especially fibre) is one of the most important components in dealing with this problem we have an app that helps you track your diet and suggests changes for more balanced meals.

Following a good diet is a lot easier than it seems – bon happetee is where the love of food meets the love of math. Yes, you heard that right. We have used math and analytics to help you eat what you love.
Let us show you how … And yes, of course, it is personalized 🙂

From weight loss to lifestyle changes to mindful eating to just enjoying food without guilt. This app has it all.

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Rashmi extensively educated herself in the field of nutrition to create awareness amongst people.  Being in this field for 9 years, she believes that having the body that you always wanted is to nourish it with love, understanding and care.

 

10 ESSENTIAL REASONS TO STOP DIETING TODAY

Want to lose some weight? Start dieting!

Want to compensate for binge eating? Start dieting!

Want to look attractive? Start dieting!

Diet has become the ultimate answer for such questions. It is like a new culture which is trending at a very fast pace. And you’ll find its propagators almost everywhere!

Go to a birthday party, a wedding, a social gathering or a kitty lunch and you will definitely come across someone who is on a “diet” and will be avoiding all the fried appetizers and desserts on the menu and will be seen simply tanking up on soup or nibbling on salads. All this hullabaloo around ‘dieting’ is because of the notion that ‘dieting leads to weight loss!’ Weight-watchers consider it as the sure shot way of attaining the goals of weight loss. Gosh! This dieting culture is spreading like an ‘Epidemic’. Yes, ‘epidemic’ because dieting is nothing less than an infectious disease. It isn’t permanent and definitely isn’t a healthy way of remaining hale, hearty and fit!

Interestingly, Merriam – Webster dictionary defines a diet as a regimen to eat and drink sparingly so as to reduce one’s weight. If you are an expert in reading between the lines, you must have noticed that even the dictionary doesn’t consider dieting as healthy! , In fact, several studies indicate that dieting is actually a consistent predictor of future weight gain.”

Read along to know why we don’t ask you to jump on the diet bandwagon:

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  1. Makes you gain more weight.

“Follow this diet for 2 weeks and lose 3 or 4 kilograms of weight”. You all must have come across advertisements like these very often.

It’s obviously easy to fall prey to such a promising diet when you have your school re-union coming up in 2 weeks and you wish to look your best, isn’t it?

So, you start following the diet regimen for 2 weeks and get magical results – 3 kilograms lost in 2 weeks. You get floored with compliments for your svelte avatar at the re-union.

Now the re-union is over and you are back to your old eating routine.

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Boom! 2 weeks later, you’re back to where you started or perhaps even a kilogram more. Because, when you are on a diet, your body gets into a starvation mode and starts seeking balance. You start craving calorie-dense food because it’s a great way to replenish depleted energy stores and raise blood sugar to normal rapidly. Your body doesn’t care about vitamins and minerals. You eat quickly and forget about slow, mindful eating after dieting. Your body tries to feed all the cells in the body and doesn’t care if you feel stuffed or experience stomach-ache because it is trying to get the deprived energy. And thus, you gain more weight!

Hence, dieting means losing weight fast and re-gaining it even faster than you lost it.

2. Not sustainable

Let’s say you’ve enrolled for a weight loss program for 6 weeks and your nutritionist has absolutely forbidden you from eating your favorite parathas, poha for breakfast and instead asked you to opt for cereal and low-fat milk for breakfast throughout the program. Since you are all enthusiastic about losing weight, you embark with great determination and start eating your new breakfast.

Bon happetee weight loss and weight gain appIt’s been 10 days and you are bored of eating cereal with milk every single day and given a chance would love to get the poha, upma and parathas back for breakfast.

With dieting, your taste buds take a beating since diet plans revolve around calories, not taste. Since palatability and variety is a very crucial aspect of food, when you are stuck to eating such boring and so-called low calorie food you can bid goodbye to weight loss. Dieting helps you attain short-term weight loss goals, but fails in the long run since it asks you to make drastic changes to your eating habits which may not necessarily be healthy like skipping dinner, eating just salad for lunch, etc.

Reality check – The chances of adhering to such strict diets are as slim as your dream of getting thin.

3. Diets = Deprivation and deprivation doesn’t work

Most diet plans come with a diktat of foods to eat and foods to avoid.

Now, you’ve been adhering to a diet that involves eating oats porridge for breakfast, khichdi for lunch and soup and salad for dinner for the past 2-3 weeks. Suddenly, a friend invites you over to your favorite restaurant for catching up and with a strong willpower you decide to just meet and not eat. You see your friend munching on your favorite pav bhaji and eventually get tempted to have just a bite.

Poof! You are suddenly gobbling down an entire plate of pav bhaji.

Clearly, when you deprive yourself of foods which your taste buds relish and replace them with foods you don’t like, the temptation to eat them increases multi-fold which later results in uncontrollable binge sessions.

Strict diets lead to deprivation which derails all your weight loss efforts.

4. Diets focus on weight loss and not on Health

We always correlate a healthy weight with good fitness levels. Your weight is an indicator of your health status – The thought has been imprinted in our minds since childhood. So, dieting which aims at losing weight should be the right manner to go about weight loss, right?

But you’re wrong because weight is just a number, not a yardstick to your health status.

Bon happetee weight loss and weight gain appIf you weigh 2-3 kilograms more than your ideal weight, but get a sound sleep, empty your bowels regularly, thrive on high energy levels throughout, guess you need not fret over those extra kilos right?

However, given the obsession with numbers, you embark on a no-carb diet which helps you shed weight but at the same time, gets you constipated every other day or makes you irritable.

Well, clearly, you are better off with those extra weight instead of being at the ideal weight, right?

Diet plans simply focus on weight loss without taking your overall health in consideration. Weight loss achieved through rigorous dieting is often accompanied with alarming health concerns. 

5. Makes you anti-social

Food is an important aspect of all social outings- be it a party, wedding, a school re-union, a family picnic or perhaps even a movie outing.

You’re on a strict diet plan when your spouse plans to watch a movie which has garnered rave reviews and has earned 100 crores in just 3 days. Your favourite actor being cast as the lead hero is another reason why you would love to watch this flick. But still you dishevel your movie plans? The reason – Movies in a multiplex means eating a tub of flavoured popcorn/samosas with coke during the interval, which is going to derail your diet plan.

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A team lunch with your colleagues, a get-together of friends for a soccer match, a weekend pool party, a Diwali get-together in the family – You are more likely to give such outings a miss when you are on a diet because it’s difficult to keep your willpower strong when the menu boasts of an impressive food spread.

Rather than watching other’s relish the live counters, chaat, mithai and desserts while you are stuck to soup, sprouts and salad, it’s better to give the event a skip.

And obviously if you still manage to go, and excuse yourself every time your niece/aunt/best friend gets you a piece of your favourite gulab jamun, you’re not winning brownie points with them, right?

Yes, dieting makes your social life and socializing go for a toss!

6. Makes you chase numbers like calories

Most diet plans are devised based on the calorie requirement which is calculated by considering factors like age, height, weight and gender.

Now you have been on a 1300 calorie meal plan by your nutritionist and are expected to strictly adhere to it.

bon happetee lose weight without dietingLet’s say, you’ve eaten a cheese sandwich for breakfast. Instead of relishing it, your mind will be doing the math – A cheese sandwich means 300 calories, which is 100 calories more than the prescribed 200 calories of oats upma. I’ll have to run 20 minutes more on the treadmill in the evening to burn those extra calories.

Or maybe you are planning a pizza party with friends and so you simply starve yourself from morning to ensure that your calorie intake is in check.

When you are too occupied with calculating/balancing calories at the back of your mind all the time, relishing your meals will become a rarity, won’t it? C’mon food was designed to enjoy its taste and satiate hunger and not to practice your math skills with!

Since dieting revolves around this math of calories, it just takes away the simple pleasures of relishing your meals…

7. Boredom

Let’s check out the diet plan that your nutritionist has chalked out for you. It reads – Oats for breakfast, a large bowl of salad and a leafy vegetable and 1 small bhakhri for lunch, fruit plate for evening snacks and a bowl of soup for dinner.

Your next visit is scheduled for the next month, which means you are stuck with this menu for a month!!

bon happetee lose weight without dietingWith your amazing resolve, you embark on this diet and a week or ten days later, your willpower has left you stranded and your taste buds are craving for parathas and dal-chawal.

Come to think of it, we don’t eat food only because it satisfies our hunger, we also eat food because food appeals to the foodie within us. Don’t we love the flavor of ghee on freshly prepared parathas or the taste of butter on freshly prepared toast?

But when on a diet, you have to forget butter and ghee and give variety in your plate a miss- you’re going to be stuck to eating soup, salad, oats or khichdi.

With a repetitive menu or eating foods that doesn’t appeal to your palate, the chances of you following the diet and losing weight are quite low.

No wonder, you are better off without being on a diet.

8. Expensive

Celebrity endorsements on how they achieved amazing weight loss results by sipping on green tea or eating quinoa for breakfast, sound like a full-proof plan to weight loss, don’t they?

So, off you dash to the supermarket and buy all the diet products that your favorite celebrity endorses so that you can flaunt your fab figure just like her.

However, when you check out the bill amount at the billing counter, you realize that your entire bill is nearly 4 times your usual billing amount.

Now, it’s easy for a celebrity to afford all these fancy superfoods but for a normal person, dieting is an expensive affair, dude!!!

Those multiple visits to the nutritionist coupled with incorporating foods like green tea, quinoa or skimmed milk on a daily basis are definitely going to burn a huge hole in your pocket.

Come to think of it, there isn’t any guarantee that all that money will result in weight loss, is there?

And here comes the spoiler – When groundnut oil can provide a similar nutrient profile as olive oil or spinach is as nutritious as kale, there seems no need to opt for such fancy products, right?

9. Dieting steals our attention

Dieting makes us less productive and disconnects us from other important aspects of life. Whether it’s being productive at work or discharging your responsibilities as a parent, you somehow don’t find the energy or enthusiasm for these important duties, since you are so preoccupied with your weighty woes.

Instead of chasing the actually important life goals, dieting makes us strive only for weight loss. Our entire time and all efforts get channelized towards losing weight and all the willpower is spent on making the diet plan work.

Dieting occupies our mind. We mull over our next food intake and keep weighing ourselves every day to check the amount of weight lost since yesterday. Even in your social circles, this obsession with food, calories and weight will eventually make you come across as a boring person.

Hence, quit dieting and start loving yourself instead. You’ll notice that your productivity in other things will increase drastically and you’ll come out as a happy and healthy person.

And in the long run, that’s what matters, not just your weight.

10. It is not personalized 

One of my colleagues had enrolled in a weight loss program at a gym and was adhering to the diet plan handed over to her by the nutritionist at the gym. Another friend of hers happened to enroll for the weight loss program and was handed over a similar diet plan. While their goal may have been the same – weight loss, obviously their food preferences, health goals and body composition were different.

A diet plan should be tailor-made for you – your body, your ethnic background, your taste and health goals.

bon happetee lose weight without dietingHowever, while visiting many nutritionists, we are handed a pre-determined diet plan which doesn’t take into consideration our preferences or convenience.

Every individual has different needs and therefore your diet should be personalized and not a standard, preset one!

I am sure you all hate dieting anyway and want to give up on it badly and this blog would have acted as a final nail in the coffin!

So, go on and enjoy food because ‘food is good and life is short’ And with our FREE app, there is absolutely no need for you to give up your favourite foods to lose weight. Yes, you heard it right.

We practice and preach that eating healthy is eating normally and wholeheartedly advocate the idea of relishing every meal.

We don’t give a diet plan. We give a meal plan and it is created by you with a just a few tweaks by us to keep the health factor in check.

Following a good diet is a lot easier than it seems – bon happetee is where a love of food meets the love of math. Yes, you heard that right. We have used math and analytics to help you eat what you love.
Let us show you how … And yes, of course, it is personalized 🙂

From weight loss to lifestyle changes to mindful eating to just enjoying food without guilt. This app has it all.

bon happetee lose weight without dieting

Get customized daily meal plans and real-time nutrition analytics that tell you how good your meals are and how you can improve them.

Let’s skip the diet and focus on food. Are you in?

Vishruta Biyani bon happetee lose weight without dieting

Vishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.