Learn Dietitian with Free Lessons & Tips

Introduction - Starting to exercise can feel hard, but if you do it right, it can be fun and make you feel good. Whether you want to get healthier, stronger, or just move more, the first steps are important. 

1.Set Simple Goals - Decide what you want to achieve. Do you want to feel stronger, lose weight, or just be more active? Setting small goals that you can measure will help you stay motivated.

2.Start Easy - Begin with activities like walking, biking, or swimming. Start slowly and gradually do more as you get used to it.

3.Do What You Enjoy - Exercise should be fun, so choose activities that you like. It could be dancing, playing a game, or going for a hike. Doing things you enjoy will make it easier to keep going.

4.Make a Routine - Try to exercise regularly, like a few times a week. Mix it up with different activities like walking, stretching, and maybe some exercises for strength.

5.Eat Healthy and Drink Water - Eating well and drinking enough water is important. Try to eat lots of fruits, veggies, lean meats, and whole grains to help your body stay strong.

6.Listen to Your Body - If you feel pain or too tired, take a break. It's good to challenge yourself, but not too much. Rest when you need it.

7.Track Your Progress - Keep a record of what you do, how you feel, and any changes you notice. This will help you see how far you've come and keep you motivated.

*Conclusion - Starting your fitness journey can be easy and fun.
By setting simple goals, starting slowly, doing things you enjoy, and being consistent, you can make exercise a regular part of your life and feel great.

Introduction -
Losing body fat is a common goal for many people striving for better health and fitness. While it may seem challenging, with the right approach, it is achievable. In this lesson, we will explore the key principles and strategies for losing body fat effectively.

*1. Understanding Body Fat - Body fat is stored energy that your body uses for insulation, cushioning, and energy reserves. However, excessive body fat can lead to health issues such as obesity, heart disease, and diabetes.

*2. Importance of a Healthy Diet - A healthy diet is essential for losing body fat. Focus on whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of unhealthy fats.

*3. Caloric Deficit - To lose body fat, you need to create a caloric deficit, which means you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored fat for energy.

*4. Exercise and Physical Activity - Incorporating regular exercise and physical activity into your routine is crucial for losing body fat. Aim for a combination of cardiovascular exercise (like jogging, cycling, or swimming) and strength training (like weightlifting or bodyweight exercises) to burn calories and build muscle.

*5. Importance of Cardiovascular Exercise -
Cardiovascular exercise helps burn calories and improve heart health. Aim for at least 150 minutes of moderate-intensity cardio per week, such as brisk walking or cycling.

*6. Benefits of Strength Training - Strength training helps build muscle, which increases your metabolic rate and helps you burn more calories even at rest. Include strength training exercises at least two to three times per week.

*7. Consistency and Patience - Losing body fat takes time and consistency. Be patient and stay committed to your diet and exercise routine. Remember, slow and steady progress is key to sustainable fat loss

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*8. Importance of Sleep and Stress Management -
Adequate sleep and stress management are crucial for losing body fat. Lack of sleep and high stress levels can lead to hormonal imbalances that may hinder your fat loss efforts.

*9. Tracking Progress -

Keep track of your progress by monitoring your weight, body measurements, and how your clothes fit. This can help you stay motivated and make necessary adjustments to your plan.

*10. Seeking Professional Guidance - If you're unsure about how to start consider seeking guidance from a certified fitness professional.

*Conclusion -
Losing body fat is a gradual process that requires dedication, consistency, and patience. By following a healthy diet, exercising regularly, and maintaining a positive mindset, you can achieve your fat loss goals and improve your overall health and well-being.

Reasons for Fatty Liver

1.Overweight/Obesity

2. Certain medicines increased fat in liver.

3. Grade Ii dibetic

4.Having metabolic syndrom ( High blood pressure,high cholorostel,High Triglyceride )

High level of Trigleceride,

5 Sadentary life style.and lack of exercise.

6.Faulty food habits.

This is an introduction of macro nutrients according to our indian diet -

There are 3 types of nutrients they are as follows

1) carbohydrate - they provide us energy but on the same time if we eat more than requirement it will increase your fat percentage as body store extra carbs in the form of fat.

2) protein - it's the most important nutrients if you wanna be healthy or if you wanna build muscles and even if take extra body doesn't Store it and flush it through urine.

3) fats - we need specific amount of fats to regular body hormones 

Active recovery is done after you have trained the muscle with heavy and complex movements.It's an advanced technique used by professional where muscle is put back to work after 2-3 of the training,but with simple movements,ex. If you have trained back on Monday,now on Wednesday you can start with 40-50 pullups of different variations before starting the actual workout.This will help pump more blood into the muscle which will aid in the recovery,by infusing more nutrients into the muscle to repair and bluid the tissue.

This method should be used at an advanced level,this technique is basically used by athletes to prepare for the shows.

It can also be used for an advanced level gym enthusiast.It is used to break the plateau.

Plateau is the condition where your body saturates and doesn't respond to your usual workout and diets.At this moment you have to be smart,and be able to break through it by using different style of methods and diet.

What should we do for healthy weight loss?

1. Most important get in calorie deficit.

2. Try to eat lean protein atleast 2g/kg of           bodyweight.

3. Make your lifestyle more active.

4. Most important be positive with ur weight loss  don't doubt urself if you are following above points.

Most of the people don't know what's the difference between fatloss and weight loss. It's very simple,

weight loss is a process in which we try to lose  weight, in these process we don't care whether its fat loss or muscle loss our main goal is to lose weight.

On the other hand,

Fatloss is a process in which we try to lose more  visceral fat & subcutaneous fat and try to preserve muscle mass.

You may have heard about many diets in controversy like keto, paleo, vegan etc claiming to be the best one in the industry for fat loss, but how do you know which one is it? 
The answer is simple! - "The one which you can stick to in the long run" 

And it all comes down to good old "Calorie deficit" which is the basic foundation of all the diets you may of heard of. (Calorie deficit-burning more calories than you eat or simply eating less than you burn) 

Although there may be unique physiological benefits for every different diet plan, there is no scientific data stating that any one of these diet is superior to another. 
So, the conclusion here is choose the diet which you can stick to in the long run (because you don't want the extra fat you just shed off coming back again as soon as you get off the diet) while being in a calorie deficit.