WEIGHT MANAGEMENT



 


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How to Overcome Weight Loss Plateaus

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Hitting a weight loss plateau can be frustrating. You’ve been working hard, but suddenly the scale won’t budge. Plateaus are common and a normal part of the weight management journey. The key is knowing how to break through them and keep moving forward. Why Do Plateaus Happen? As you lose weight, your metabolism slows because your body needs fewer calories. Additionally, your body adapts to your current diet and exercise routine, making it less effective over time. Tips to Break Through a Plateau: Reassess Your Calorie Intake: Your calorie needs change as you lose weight. Calculate your current maintenance calories and adjust your intake accordingly to maintain a calorie deficit. Change Up Your Exercise Routine: Try new workouts or increase intensity. Incorporate strength training to build muscle, which boosts metabolism. Adding HIIT (high-intensity interval training) can also burn more calories in less time. Focus on Quality Sleep and Stress Management: Poor sleep and h...
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How to Set Realistic Weight Management Goals That Stick

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 Setting goals is a crucial step in any weight management journey, but the key to success lies in making those goals realistic and achievable. Unrealistic expectations can lead to frustration, burnout, and even giving up altogether. Here’s how you can set weight management goals that truly stick. Start Small and Specific Instead of vague goals like “lose weight,” aim for measurable targets such as “lose 1–2 pounds per week” or “walk 30 minutes five times a week.” Specific goals help you track progress and stay motivated. Break Big Goals Into Smaller Milestones Large goals can feel overwhelming. Divide your ultimate target into manageable milestones, celebrating small victories along the way. This builds confidence and keeps momentum going. Focus on Behavior, Not Just Numbers Weight can fluctuate due to many factors. Concentrate on developing healthy habits—like eating more vegetables, reducing sugary drinks, or exercising regularly—rather than obsessing over the scale. Be Fl...
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Stress, sleep and salt: Why high blood pressure is no longer just a number

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  High blood pressure often goes unnoticed, yet it increases the risk of stroke, heart attack, dementia, and heart failure. Modern habits, salty food, stress, and poor sleep, make it worse. Regular monitoring and simple lifestyle changes can prevent long-term damage and save lives. Modern lifestyle, replete with salty food, stress, long hours and little sleep, is quietly driving up your blood pressure. The World Hypertension Day is a reminder that high blood pressure, if ignored, can damage your heart, harm your brain and cut your life short. High Blood Pressure  or hypertension, rarely causes symptoms in its early stages. But over time, it quietly damages the body, especially the heart and blood vessels. “It’s like a slow leak in your system. You don’t feel it immediately, but it can end in   stroke , heart failure or memory loss,” says Dr Deepak Padmanabhan, Senior Consultant, Cardiac Electrophysiology at Narayana Health City, Bengaluru. “More than half of all strokes a...
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