---
title: "Postpartum Fitness Coaching to Regain Strength Safely - mytribe"
description: "Struggling with post-pregnancy weight loss? Get expert postpartum fitness coaching online. Aksshaye Shetty creates safe, custom workout plans for new moms focusing on core strength, pelvic floor recovery, and sustainable results from home. Start today!"
canonical: https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching
last_updated: 2025-09-05
---

# Postpartum Fitness & Recovery Coaching

By [Aksshaye S Shetty](https://mytribe.in/aksshayesshetty) · I help new mothers recover and get stronger after childbirth with custom plans that focus on healing first, safe home workouts, and no crash diets.

## Locations

Online coaching available globally

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### 12-Week Postpartum Recovery & Fat Loss

3-month program covering pelvic floor healing and gradual weight loss with lactation-friendly Indian home meals and home workouts.

Typically ₹8,999-9,000 per 3-month package (estimate)

#### Onboarding & Strategy
* **Consultation:** One 30-minute video/audio call to review delivery history (C-section vs. Vaginal) and medical clearance.
* **Medical Screening:** Checks for diastasis recti (abdominal separation) and pelvic floor health before starting.

#### Nutrition (Lactation Friendly)
* **Customized Diet:** Sustainable plans based on Indian home-cooked meals (Roti, Sabzi, Dal, Rice).
* **Lactation Support:** Caloric adjustments (+300-400 kcal surplus) for breastfeeding mothers to protect milk supply.
* **Whole Foods Focus:** No requirement for expensive supplements or detox teas.

#### Training & Recovery
* **Phased Protocols:** Progression from healing (pelvic floor activation) to strength (bodyweight/dumbbells) and activity (step counts).
* **Delivery Specifics:** Distinct recovery protocols tailored for C-section scar healing versus Vaginal delivery recovery.

#### Coaching & Accountability
* **Support:** Direct WhatsApp access for queries and form correction via video submission.
* **Progress Reviews:** Weekly check-ins to track weight, inch loss, and energy levels.

### 24-Week Transformation & Lifestyle Coaching

6-month roadmap progressing from postpartum healing to muscle toning, including guidance for festivals and eating out.

Typically ₹14-14K per 6-month package (estimate)

#### Long-Term Strategy
* **Phased Periodization:** A structured 6-month path moving from rehabilitation and metabolism fixing to active fat loss and body recomposition.
* **Goal Setting:** Periodic strategy reviews to reset targets as the body changes over the half-year window.

#### Advanced Nutrition & Education
* **Macronutrient Education:** Training on how to construct plates independently, moving from rigid charts to intuitive eating.
* **Social Management:** Specific guidance for eating during festivals, weddings, or dining out without hindering progress.

#### Progressive Training
* **Strength Progression:** Transition from basic home workouts to advanced resistance training (gym guidance included if preferred).
* **Activity Graduation:** Systematic increase of daily activity and step count targets.

#### Mentorship & Behavior
* **Priority Support:** Continuous WhatsApp mentorship directly with the coach.
* **Bio-Feedback Analysis:** Weekly adjustments based on digestion, sleep quality, and menstrual cycle return.
* **Habit Building:** Focus on behavioral psychology to fix relationships with food and build long-term discipline.

## About Postpartum Fitness & Recovery Coaching

Short naps, no fixed schedule, and your body just feels... different. I know that the postpartum ride is messy and slow, and there’s no magic fix. I coach new mothers through this phase with a focus on healing first, fitness next. 

### What I Believe

- No crash diets or detoxes - we’re not here to punish your body. We’ll stick to balanced, home-cooked meals that work for your family.
- Your recovery matters. Everything is customized, whether you had a vaginal delivery or a C-section. Progress is slow, and that’s how it should be.
- This isn’t about bouncing back, but building habits that’ll stick even on tired days.

### How We Move

- Every plan starts once your doc gives the green light.
- If you had a vaginal delivery, we start with rest, then slow walks, and only later, gentle strength work.
- For C-section, it’s mostly healing and light movement for 8-12 weeks. No heavy ab stuff till you’re really ready.
- We include pelvic floor recovery tips and home workouts for new moms, so you can build postnatal strength with zero fancy equipment.

### What You’ll Get

- Real food, not weird meal plans.
- Gradual, safe weight loss after pregnancy if that’s your goal.
- Support, no judgment, and zero pressure to look a certain way.

If you want honest coaching and a plan that feels doable, let’s start this journey together.

## Highlights

Browse through Aksshaye S Shetty's best work.

### [Featured](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/featured)

- [Video: This is my mentee, Jigyasa, who started her post-pregnancy fat loss journey with me. By focusing on a customized diet of home-cooked meals and a manageable workout plan, she lost an incredible 24 kgs in one year, going from 78 kgs to 54 kgs. Her story is a testament to how sustainable habits lead to lasting results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f473306c-e276-4194-a0ce-407d89759e1d)
- ![Knowing when to safely return to exercise after childbirth is crucial. This guide provides a clear timeline for the first 6 weeks postpartum, with specific advice for mothers who have had a vaginal delivery, focusing on rest, gentle walking, and pelvic floor activation before progressing to strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1fe3a16-f3ab-4b02-996b-842b0840dc37)
- [Video: This is the incredible transformation of my mentee Sudeshna, who enrolled in my program for post-partum fat loss. Through consistent effort with home workouts, daily steps, and a balanced diet, she lost 30 kgs, regaining her confidence and building a healthy lifestyle for the long term.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba0ae5f4-3631-44d0-95a3-fd69fdf26100)
- ![I understand the unique challenges housewives and new mothers face, from non-stop chores to putting the family's needs first. My coaching is designed to fit into your irregular routine, helping you prioritize your health without needing to find hours of "me-time."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b77d309e-f613-44b8-b55f-83f021745f53)
- [Video: A year of consistency can create incredible change. This is my mentee Nandita, who committed to a sustainable fat loss program built around her lifestyle. We focused on balanced nutrition with home-cooked meals and regular activity, proving that you don't need fancy diets to achieve real results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e145bae-8f4f-4859-9ba6-ba11ca453b82)
- ![Many people are sold the idea of "detox" drinks and diets, but your body already has a powerful, built-in detox system: your liver and kidneys. My approach is to support your body's natural functions with proper nutrition, not to rely on expensive juices or unproven fads.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c95098a-aaf7-4b84-b405-f25e43818b3a)
- [Video: This is the transformation of my mentee Pria, who lost nearly 13 kgs with a sustainable diet plan. We focused on mindful eating within her calorie needs, without any crash dieting or starvation. Her results show that building consistent, ordinary habits leads to extraordinary outcomes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17900ceb-7dd9-4db7-8302-176d2533bf89)

### [Real Results for New Mothers](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/real-results-for-new-mothers)

- [Video: This is my mentee Chaitali, who joined my program for post-partum fat loss. She has lost 13 kgs by adapting to healthy eating, maintaining a daily step count, and following a home workout routine. Her journey shows that even with the demands of a new baby, you can achieve your fitness goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04d59d4c-77cb-4699-9120-55a79449ddde)
- [Video: Meet my mentee Purva, who lost 10 kgs with my sustainable fat loss program. We focused on a simple home-cooked diet, 10-12k steps daily, and regular home workouts. Her consistency was the key to dropping body fat and achieving this wonderful transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/036f6398-9af3-448e-9f80-87ca58ccb465)
- [Video: This is my mentee Radhika, who transformed her health with my sustainable fat loss program. We focused on a balanced diet of home-cooked food and gradually increased her activity, starting with 7,000-8,000 steps and adding exercises. Her consistency paid off, visibly reducing her body fat percentage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b85f7130-5744-4938-afea-f5ce8faefb32)
- [Video: My mentee Himani achieved this fabulous 10 kg weight loss in just four months. Her plan was built around regular home-cooked food rich in protein, daily walks of 9-10k steps, and consistent workouts. She transitioned from a sedentary lifestyle to an active one, while still enjoying her favorite foods mindfully.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83d0e889-3b11-436f-bc5d-111597819a29)
- [Video: This is my mentee Aisha, who lost 10 kgs in 4 months on my sustainable fat loss program. Her success came from a simple diet of home-cooked food, a daily step count of 12-15k, and working out 4-6 times a week. Her dedication to building healthy habits was the key to her success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/767f2cfc-cc91-4ccb-8d40-55739b612280)
- [Video: My mentee Sakshi shows what just two months of healthy eating and regular walks can do. Following a simple plan with home-cooked meals, 8,000-10,000 steps daily, and consistent workouts, she is seeing real, tangible results by mastering the basics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85ad9220-4bd5-4585-8856-460446e3b285)
- [Video: As a teacher with a hectic lifestyle, my mentee Priya lost 6 kgs with a customized plan. We focused on simple home-cooked meals, regular walks, and at-home workouts that fit her schedule. She not only lost weight but also inches, and feels lighter and more energetic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cd5e33a-613e-475b-85f0-c5ddf9017a71)
- [Video: This is my mentee Sneha, who achieved this transformation with a customized diet plan based on her food preferences. By focusing on a simple meal plan, 10-12k steps daily, and regular workouts, she was able to control her appetite and reduce her body fat percentage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3984ad23-a539-4e8e-85ec-8040dd9eb4d8)
- [Video: My mentee Geetanshu lost 10 kgs in four months, going from 67 kgs to 57 kgs. We created a customized plan based on her eating habits, keeping her active with an 8-12k daily step count and home workouts. She successfully transitioned from a sedentary to an active lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5f4e0b0-a26a-4531-b5a7-4ba86d6fedf6)
- [Video: This is the transformation of my mentee Poonam, who went from 69 kgs to 58 kgs. Her diet was based on her eating preferences, ensuring she received all essential macronutrients and micronutrients. Combined with weight training and a 10-12k daily step count, she built sustainable habits for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c37445f7-5d50-4217-ad80-e4c814867826)
- [Video: My mentee Sushmita lost more than 20 kgs in one year with my fat loss program. We tweaked her diet to be more balanced with protein and fiber, and ensured she was clocking 8-10k steps daily along with 3-4 weekly workouts. Her journey shows the power of long-term consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9472e078-f769-4f6d-b2b3-ac3f92110aae)
- [Video: My mentee Ambica achieved this amazing transformation by focusing on consistency. Her plan included a diet tailored to her eating habits, a daily step goal of 10-14k, and home workouts. She learned how to eat smartly, enjoy her favorite foods, and shed those extra inches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c33d2c3-0b27-4693-9257-d98beb291cde)
- [Video: Preethi achieved fantastic results, losing a significant amount of weight and inches. Her customized plan focused on simple home-cooked meals, daily steps, and regular workouts. She now fits into dresses she hadn't worn in 8 years and has successfully maintained her weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/673b6f5f-b43f-4a40-b403-b587f50ed702)
- ![This message from a mentee who lost over 20 kgs shows the real emotional impact of a fitness journey. After trying and failing with crash diets, she found success with a sustainable plan tailored to her busy lifestyle, focusing on nutrition, steps, and workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f1e5d0f-5183-472a-a7e5-5ea25f2b68ff)
- [Video: This is another look at my mentee Purva's 10 kg weight loss journey. Her success is a powerful reminder that a simple plan of home-cooked food, daily steps, and consistent home workouts is what truly works for sustainable fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b55f07bd-0149-4fdd-8ec2-cc53c4bc6ec9)
- [Video: My mentee Aditi lost 8 kgs after feeling tired of plans that didn't work. I educated her on the principles of a calorie deficit, and we created a customized diet and home workout routine. By hitting 7k+ steps daily, she lost weight without starving or giving up her favorite foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb799c1b-bae3-4219-9f55-4ad2653a116a)
- [Video: Mentee Pooja reached out to me to lose weight, and we created a customized diet plan based on her preferences. She followed the plan diligently, walked daily, and worked out regularly. Her patience and belief in the process led to this amazing result.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e9dc240-d9f7-4587-949d-c84a5f79858f)

### [Your Postpartum Recovery Guide](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/your-postpartum-recovery-guide)

- ![For new mothers who have had a C-section, the recovery timeline is different. The initial 8-12 weeks should focus on wound healing and short walks only. Gentle activity can begin after getting your doctor's approval, but heavy core work must be avoided until you are fully healed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/782dfd83-f8f7-4477-b9fa-35c80a05f257)
- ![Nutrition and exercise need to be approached carefully after delivery. If you are breastfeeding, aim for 300-400 extra calories daily to support milk production. Your exercise progression should be gradual, starting with pelvic floor activation and eventually returning to weights.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/576ce33b-3c88-4da7-af64-9b0870e63b8f)
- ![There are many myths surrounding postpartum fitness. It's a fact that cutting calories too early can slow healing, and moderate exercise is safe after medical clearance. Breastfeeding helps burn calories, but it doesn't guarantee weight loss for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fcee89f-d914-4b19-9d64-3033ebb03d20)
- ![The key takeaway for any new mother is that the right time to resume dieting and exercise depends on medical clearance, your personal recovery, and energy levels. Healing and strength must always come before weight loss, and postpartum progress should be gradual, not rushed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8042e31a-1268-4aee-b030-96d437d4640f)
- ![As a housewife or new mother, prioritizing your health is essential because you are the backbone of your family. Having better energy means more productivity and helps prevent long-term health issues. Taking care of yourself is the best way to take care of your family.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/895d0aa0-2c90-49c6-95bf-da7d61e56cf1)
- ![Here are practical tips for busy mothers at home. Incorporate short 5-10 minute walks after meals or during phone calls to reach 5,000-7,000 steps indoors. Use smaller plates to control portions and follow the plate rule: ½ veggies, ¼ protein, and ¼ carbs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c87eb6ff-64ac-448b-a901-26132172e8ee)
- ![You don't need a gym for effective postpartum workouts. Quick at-home routines can include a 10-15 minute brisk walk, climbing stairs, or simple bodyweight moves like squats and push-ups. Even simple stretches while waiting for food to cook can make a difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f46036b6-2bfe-46d9-b1a3-2133b3fd93d5)
- ![You take care of everyone, but it's crucial not to forget yourself. Your energy keeps the household running, and neglecting your health affects your family too. Prioritizing yourself is not selfish; it's a smart and necessary part of being a caregiver.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a12a0b9-9fcf-457c-bd91-550b66cd51e4)

### [Nutrition Science, Simplified](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/nutrition-science-simplified)

- ![Many people believe dal and rice make a complete protein meal, but this is a myth that contributes to protein deficiency in India. Dal is high in carbs with only moderate protein, and rice is almost entirely carbs, leaving a significant protein gap.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/010b3d3e-aefb-4f2d-81aa-519896defb9b)
- ![For vegetarians looking to fix their protein gap, I recommend adding paneer 3-4 times a week and including curd, milk, or buttermilk daily. Greek yogurt or paneer cubes also make excellent high-protein snacks to supplement your main meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d48764f3-82bb-46fa-95d8-7c2e4a9f67ce)
- ![Non-vegetarians can boost their protein intake with daily eggs and chicken, fish, or prawns 2-3 times a week. However, it's still important to include paneer and curd and not rely on meat alone. If budget allows, whey or plant protein powders are a convenient option.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74b86bd1-b6b1-4437-a4d9-b9d44bf8cf03)
- ![What exactly is whey protein? It's the liquid separated from milk during cheese-making, which is then filtered and dried. The result is a high-quality, fast-digesting protein powder rich in essential amino acids, making it excellent for recovery and meeting protein goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84932166-ca45-4dc7-bb6e-d5e65ce4a3bd)
- ![Let's compare Sattu and Whey Protein. Sattu is roasted Bengal gram flour, known for being nutritious and high in fiber. Whey protein is a milk-derived complete protein, rich in essential amino acids and ideal for muscle recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a653556-d126-4af5-b70a-2b9f57bf0054)
- ![When it comes to protein quality, whey is the gold standard for muscle recovery because it's a complete, leucine-rich protein. Sattu is an incomplete protein and is carbohydrate-dominant, making it a good snack but not a direct substitute for whey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17b8488f-5150-41a9-908c-37936987d72e)
- ![Yogurt is made by fermenting milk with specific bacterial strains, resulting in a consistent probiotic content. Its protein content is similar to curd, at around 3-4 grams per 100g, and it has a mildly tangy, creamier texture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f34154c0-e303-4545-9aa1-9ea5ccf120ca)
- ![Greek yogurt is yogurt that has been strained to remove whey, which concentrates its protein content to 8-10 grams per 100g. It's lower in carbs and sugar, making it very filling, and is often a good choice for people with lactose intolerance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63290f9c-d0a0-447f-b9c9-48714d27313f)
- ![Many people think frozen vegetables are bad, believing the freezing process "kills" nutrients or that they are packed with preservatives. Let's look at what really happens and bust this common food myth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f172e1cb-9639-4093-8ab1-d05c0cb19bfc)
- ![The process behind frozen vegetables is simple. They are harvested at peak ripeness when nutrients are highest, blanched quickly to stop enzyme action, and then flash-frozen to lock in freshness. It's a clean and quick process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c68dde3-a421-44d7-90ab-7a40d4638abf)
- ![Why is eating vegetables better than juicing them? Cooking methods like boiling, steaming, and sautéing reduce antinutrients and kill harmful bacteria. Juicing removes fiber and doesn't address the risk of soil-borne pathogens like E. coli and Salmonella.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/916cdb7e-a690-495d-a7e8-6965d017c8e5)
- ![The "detox" myth is a powerful marketing tool. People think vegetable juice helps with detoxing and fat loss, but your liver and kidneys already handle detoxification. Fat loss only happens in a calorie deficit, not by drinking juice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2784d0a3-a5af-4b67-83f1-c9557cdc98d4)
- ![Is adding ghee to your coffee a healthy choice? This trend, which came from "Bulletproof Coffee," promises increased focus and fat burning. However, adding ghee just makes your coffee high in calories without providing any special fat-loss benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf7e3011-4a32-431b-9f40-49a5ebea0aab)
- ![What is MSG, also known as Ajinomoto? It's monosodium glutamate, a flavor enhancer used to boost the umami or savory taste in many foods. It's often misunderstood, so let's look at the facts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f68168a-017f-42f9-af64-35f4bafffaf1)
- ![How do air fryers work? They use hot air to cook food in a closed chamber, giving a texture similar to frying but with little to no oil. This makes it a great option for weight loss and calorie-conscious cooking, as it retains most nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47e1ade3-8f62-4bb0-9a4f-94fb4dc359d6)
- ![What is pasteurized or packet milk? It's milk that has been heated to a high temperature (usually 72°C for 15 seconds) to kill harmful bacteria. This process preserves nutrients and makes the milk safe to drink directly without re-boiling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f625003-d35b-46af-b2bf-8924ad091a9b)
- ![Your body needs both omega-6 and omega-3 fats, but the ratio is critical. The ideal ratio is around 1:1 to 4:1, but modern Indian diets are often as high as 20:1 or even 30:1, which can trigger inflammation and chronic health issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e288a1fc-8338-4b21-ae95-281470fd77b1)
- ![Can you take whey protein if you don't work out? Yes. Protein is a vital nutrient needed daily for essential functions like maintaining hair, skin, and nails, producing hormones, supporting immunity, and preventing age-related muscle loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6129caf7-6451-4f33-8ddc-b8680e1fc56d)
- ![Can sattu powder replace whey protein? The answer is no. While sattu is a nutritious snack, it cannot match whey in protein quality or quantity. Whey is best for post-workout muscle repair, while sattu works well as a general filling snack.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ea19377-1aee-40dc-bbd3-5e8752b14716)
- ![Soaking nuts like almonds helps activate enzymes that break down phytates, enhancing mineral absorption. It also makes them softer and easier to digest. This is especially useful for nuts with skins high in tannins, which can cause digestive issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e93b0b45-ea8c-4f9c-a7b5-7ff79c2fdde8)
- ![You should avoid eating raw beetroot. Because it grows underground, it can carry soil-borne contaminants and harmful bacteria like E. coli. While washing helps, cooking is the safest way to kill these germs and make it safe to eat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/608e1966-1964-4644-a50e-6e1bb85f601e)
- ![Does drinking lemon, cinnamon, or jeera water on an empty stomach burn belly fat? These drinks don't burn fat on their own, but they can be supportive. Lemon water boosts hydration, cinnamon water may help with blood sugar, and jeera water can aid digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1a95f9c8-2f43-4d87-a38e-17914eb7c25f)
- ![The conclusion on curd vs. yogurt is that weight loss happens from a calorie deficit, not the type you eat. Greek yogurt is higher in protein and can help you feel full, but all can fit into a healthy plan. Choose based on your taste, budget, and goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8abdaa2-aeeb-4c8b-a6cb-f5defc7a0571)
- ![Are refined oils safe? Many are fortified with Vitamins A and D to address nutritional deficiencies. This fortification adds value to the product and enhances its health benefits without compromising consumer safety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14c8a6ed-db0d-40a6-8f8e-0c6eebaf0ac8)
- ![Exercise alone is not enough for fat loss. Workouts are mainly to build and preserve muscle, but they don't burn as many calories as most people think. The missing piece is NEAT (Non-Exercise Activity Thermogenesis), which is the energy you burn through everyday movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a96f192-e492-4173-ae1d-eebcade7b2b1)
- ![Many people fear that if they stop going to the gym, they'll get fat. This is a myth. You only gain fat if you stop training and continue to eat in a calorie surplus. It's the change in eating habits and lower activity that causes weight gain, not quitting the gym itself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e062a0d-aa6c-4120-8651-aa4a7a03dac6)
- ![Hunger suppressants may seem like a quick fix, but they are not a sustainable solution for long-term health. It's far better to opt for natural hunger control methods and build a consistent diet and exercise routine rather than relying on gimmicks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d1eb674-0a6a-49b7-87e7-d8c57cb3a789)
- ![No matter what diet you follow, from keto to intermittent fasting, the only way to lose fat is to be in a calorie deficit. The best diet is one that you find sustainable and can stick with consistently. Dieting is personal, and you are the best person to decide what works for you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa5280d5-cd6b-4923-ba53-c623eea089bf)
- ![Fiber offers many benefits, including enhanced digestive health by adding bulk to your stool and preventing constipation. High-fiber foods are also more filling, which helps with weight control by lowering overall calorie intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4cb5d2a3-a05a-411c-a9a2-cc8feac2c85d)
- ![One of the seven essential principles of nutrition is consuming the right amount of calories. Eating too little leads to weakness, while overeating can harm your metabolism and increase the risk of chronic diseases. A healthy diet provides the right amount of energy for your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30cacc4e-6d9f-4e57-bc6d-6b8643a858a7)
- ![An extreme reduction in calories can cause your metabolism to slow down significantly. To prevent this, I recommend a moderate calorie reduction of 20-25% and taking regular diet breaks to prevent substantial drops in your resting metabolic rate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/defd4935-91b9-4bb9-9a5e-8d9bd0a63ffb)
- ![Fats are essential for many body functions, including preventing coronary artery disease, facilitating hormone synthesis, and enhancing the absorption of fat-soluble vitamins (A, D, E, and K). They are also crucial for cell health, immune function, and brain function.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1da084e-11d5-4ddc-80f6-8f243dd55e94)
- ![One of the key strategies for handling hunger is to avoid being in a calorie deficit all the time. Hunger tends to rise over time in a deficit, so taking scheduled "diet breaks" at maintenance calories can help counteract this and make the process more sustainable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a8ee942-3e12-44d5-b183-29d820f8b7fb)

### [Understanding Your Health](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/understanding-your-health)

- ![You don't need a fancy or restrictive diet to manage PCOS. The key is to stick to the basics: a diet rich in high-fiber carbs like dal and millets, lean proteins like eggs and paneer, and healthy fats from ghee and nuts. Daily hydration and movement are also crucial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5eb6777-e5fb-42de-9458-94dab5169a28)
- ![Losing weight with hypothyroidism can be challenging, but it's achievable. Prioritizing protein is key, with sources like paneer, tofu, eggs, and chicken. These foods help preserve muscle and keep you feeling full, which is essential when managing this condition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c62479a-5223-4997-97ce-e904002392af)
- ![To lose weight with hypothyroidism, start moving with brisk walking for 30-45 minutes, 5 days a week. Adding strength training 2-3 times a week will help build muscle and improve your metabolism. Even light movement throughout the day, like taking the stairs, counts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ed902e8-555a-41d4-8eb9-c64f9905387b)
- ![Are you low on iron? Iron deficiency is one of the most common nutritional deficiencies worldwide. Let's understand how it affects you, the common symptoms to look for, and what you can do about it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40401b4e-1037-4476-a63d-7ae8358e09cb)
- ![The symptoms of iron deficiency can be subtle. Common signs include fatigue or weakness, pale skin, shortness of breath, hair thinning, dizziness, headaches, poor concentration, and cold hands and feet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c52c728c-2be3-4a03-b0fb-38ae77b44773)
- ![Iron deficiency is the world's most common nutritional deficiency, especially in women and vegetarians. However, diet isn't always the only cause, and sometimes it's not even the main one. Hidden blood loss or absorption issues can also be a major factor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7db035fa-1715-4cf8-8763-494875db4190)
- ![Spotting is light bleeding that happens outside your regular period. It's usually lighter in color (pink, red, or brown) and may last from a few hours to a couple of days. Understanding its causes is important for your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85a4b203-13f4-40f2-937e-5c467be5f8b0)
- ![Early period spotting can be caused by several factors, including hormonal birth control, high stress, sudden weight loss, or poor sleep. Uterine conditions like fibroids or endometriosis can also cause unexpected bleeding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1515d839-9301-4819-9aa8-8d5ef887a706)
- ![What is visceral fat? It's the harmful fat stored deep inside your abdomen, surrounding your organs. Unlike the fat under your skin (subcutaneous fat), visceral fat isn't visible, but it is far more dangerous to your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/366eaf1a-33cd-4be4-9806-ac1bda13b75a)
- ![To reduce visceral fat, you need to focus on diet. This includes being in a calorie deficit, eating a high-protein and fiber-rich diet, including healthy fats, and limiting sugar and processed foods to reduce inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ad73b0c-884c-4ca6-ae1e-bd596d6eb400)
- ![Certain vitamin deficiencies are linked to fatigue and joint pain. Low levels of Vitamin D and Vitamin B12 can cause weakness, joint pain, hair fall, and low mood. A complete blood count (CBC) and C-Reactive Protein (CRP) test can also detect hidden inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/621f529b-c4c8-482b-aa46-b6e9e81c7fe5)
- ![What can raise your CRP and ESR levels in a blood report? Common causes include infections, autoimmune conditions, recent surgery, smoking, poor sleep, stress, and obesity. These are markers of inflammation in the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43a7904a-b6ca-41c0-811b-d748fdcbe490)
- ![It's important to understand the difference between a heart attack and a cardiac arrest. A heart attack is a circulation problem caused by plaque buildup, while a cardiac arrest is an electrical problem caused by abnormal heart rhythms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12c8db2b-a69c-43c9-9da3-1f73a4565caa)
- ![Prolactin is a hormone produced by the pituitary gland. High levels can lead to various health issues, including irregular menstrual cycles and infertility. Let's explore the causes, symptoms, and how to manage them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcbd6bac-2bf3-4e83-9274-7e11f0dc385c)
- ![Sarcopenia is the gradual loss of muscle mass and strength as you age. The main causes are the natural aging process, an inactive lifestyle, and an unhealthy diet. While you can't fully prevent it, you can slow its progression.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/695e992b-7e2f-48e7-ba85-0fcc03787cbb)
- ![Vitamin D deficiency is common in both men and women and can lead to bone pain and fatigue. We get Vitamin D from sun exposure and foods like fish, eggs, and fortified milk. It's crucial for keeping our bones strong and healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e691bc5-7f7b-4a0b-81bf-8d9301eeb010)
- ![What does dietary cholesterol do? It's a crucial component of cell membranes and is used for hormone production and Vitamin D synthesis. Sources include milk, eggs, organ meats, ghee, and butter. Managing intake is key to balancing blood cholesterol levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/762c8bbe-caa5-4a3d-a38d-eac7ae42a759)
- ![Insulin spikes and cortisol are two of the most misused concepts to create fear and sell diet plans. Insulin spikes are a normal response to eating, and cortisol is a natural stress hormone. Understanding their true function helps you avoid falling for misinformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cc6d448-00f3-42cc-a8e9-3fc6b32c78d2)

### [Building Sustainable Habits](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/building-sustainable-habits)

- ![Why does walking 8,000-10,000 steps daily matter so much? It boosts your metabolism to support fat loss, improves heart health and blood sugar levels, and enhances your mood and sleep quality. It's a low-impact movement that also reduces joint pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eda58f47-df3a-484c-97cc-11646ed7f672)
- ![A great way to hit your step goal is to start your day with a 10-15 minute walk after waking up. A post-breakfast walk helps digestion and sets a positive tone for the day, reducing the pressure of completing all your steps later.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33995777-756e-4c02-9bb3-bba78410093c)
- ![To optimize your step count, follow this golden rule: don't sit for more than 50 minutes at a time. Get up and walk for 2-3 minutes every hour. Also, try to walk while talking on the phone or for a few minutes after each meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9db48cb-d8f7-4fad-b324-404eb46af89f)
- ![A restful night begins with how you start your day. Spending 15-30 minutes in morning sunlight helps regulate your circadian rhythm, making it easier to fall asleep at night. This simple habit is a powerful tool for fixing your sleep routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06d04aa6-c912-494c-b849-3310a67664db)
- ![The 3-2-1 sleep method is a simple yet effective rule to follow. Avoid eating 3 hours before bed, limit liquids 2 hours before bed to reduce bathroom trips, and stay away from screens 1 hour before bed to calm your mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6e6e080-3520-45c6-b24f-1bc3566e0ef1)
- ![Reading a book before sleep is one of the most effective ways to fall asleep faster. It relaxes your mind, reduces stress, and shifts your focus to a different story, helping you unwind and set aside your worries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/596da027-a987-49f0-8ff3-76f0c04d035d)
- ![Don't confuse consistency with perfection. Consistency is showing up 24 days out of 30. Perfection is showing up for 10 days, missing one, and then quitting. An "all-in" mindset is far better than an "all-or-nothing" one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02f26259-3ed3-4a95-a88b-51337e83182a)
- ![Fitness takes time. Don't slow down your progress by quitting every three months. Consistency is what speeds up your results, while quitting is what drags them down. Stay patient and committed to the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9d11fb1-be3d-4954-b396-77c2ffe29b46)
- ![Guilt isn't a side dish. Don't feel guilty when you indulge in one of your favorite meals. The greatest comeback in your fat loss journey is simply getting back to your healthy routine at the next meal or the next day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/468884d1-d94c-402f-8255-ed5a7cb43466)
- ![The healthier you are, the more of these checkboxes you can tick. Walk, exercise, eat healthy home-cooked food, sleep 6-7 hours, and drink 3-4 liters of water. Master these basics, and you'll be on the right path.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc858b6d-c0c0-449b-8c4a-612ce6f7e4a3)
- ![Your life transforms when you replace negative habits with positive ones. Swap Netflix marathons for an early bedtime, fast food for home-cooked meals, and overthinking for taking action. Small changes lead to big results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6a32656-bd43-46d3-8fb0-8be6c530051e)
- ![Life is all about the choices you make and your priorities. If you feel you don't have time to work out, check your average phone screen time. If you feel you can't spend on a gym, remember that you'd be willing to go bankrupt for a medical condition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24d170f8-3bb1-482c-8230-f70940de7981)
- ![Don't let the number on the scale define your progress. Weight fluctuations are normal and can be caused by many factors like sleep, carbs, salt intake, or your menstrual cycle. It's usually just water, not actual fat gain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c158fa2c-cf79-4d9e-becd-f46c62f2c55d)
- ![Instead of getting frustrated by daily weight fluctuations, look at your weekly averages. If that number is trending downward over time, you can be sure you're making progress. This gives you a much more accurate picture of your fat loss journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0bb89f1-c1c6-4068-89de-4ee5c6b24512)
- ![Don't rely on motivation, because it will eventually fade. Build habits instead. Discipline beats motivation any day, ensuring you stay on track even when you don't feel like it. This is the key to long-term success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d3c7c2e-bb6d-4180-8887-6f12378074cd)

### [Additional Work & Advice](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/additional-work-advice)

- ![Where is MSG commonly used? You'll often find it in Chinese takeout, instant noodles, packaged soups, various seasonings and sauces, and many processed snacks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3df9f48c-21ff-4a5b-a510-54cd50896ef6)
- ![Does MSG occur naturally? Yes, it is found in natural foods like tomatoes, cheese, and mushrooms, which are known for their savory, umami flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77fdaf22-ff55-45d5-8976-525203084e5d)
- ![Can MSG be part of a healthy diet? Yes, it can be consumed in moderation. Just like salt or sugar, the key is portion control, not complete avoidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/327be728-283c-4ec8-9620-28cfa5790257)
- ![What is the myth around MSG? In the 1960s, it was blamed for symptoms called "Chinese Restaurant Syndrome," but multiple scientific studies have found no consistent evidence to support these claims.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f500ba62-c3b5-4d96-adc6-8736a83856d3)
- ![Here are some tips for healthier cooking with an air fryer. Soaking starchy foods before air frying can reduce acrylamide formation. Air frying is also far safer than deep frying with reused oil.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e31bf2e6-8139-4b7d-b6ee-5eaec92d99f7)
- ![An air fryer can be a great tool if used wisely. Focus on cooking whole foods like vegetables and lean proteins. It's not a shortcut to healthy eating, but a tool to make it easier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13612886-deda-47e8-beec-5b24b846d434)
- ![Monk fruit is an FDA and FSSAI approved sweetener that is well tolerated by most people. However, always check labels as some products are mixed with fillers like dextrose or erythritol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dfc1a22-a7ee-4c5a-bdd4-2ca0216aa01b)
- ![Monk fruit is a versatile sweetener available as a powder, liquid drops, or blends. It is stable at high temperatures, making it suitable for baking, and can be used in tea, coffee, and desserts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e17c45c-df4a-4da3-b948-8a9a85e2e9c8)
- ![Whey protein becomes a useful and convenient option when you fall short of your daily protein needs. It's especially helpful while traveling, on busy days, or when your diet lacks protein-rich foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e69800e6-bd22-4dc2-870b-35f9f4a84ab7)
- ![Is whey only for gym-goers? No. Whey is also used in infant formulas, medical nutrition drinks, and protein bars. It is safe and beneficial for anyone who needs to increase their protein intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab05c9ec-1dbc-4dff-85cd-c03b58627de6)
- ![To meet your protein needs from food alone, you might overconsume calories from carbs and fats. Whey offers a way to get high-quality protein with minimal extra calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/876ccfe7-562f-43bc-9e4d-9f39aa6315d2)
- ![For sexually active women, spotting 5-10 days before a period could be implantation bleeding, an early sign of pregnancy. For women in their late 30s and 40s, it could be a sign of perimenopause as hormones shift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5655ed81-0cd5-477c-a3f9-7b43581d2810)
- ![While spotting isn't always a problem, you shouldn't ignore it. Seek medical help if it's frequent, heavy, or painful. Your cycle is like your body's report card, so pay attention to any changes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e18fe55-b863-42a6-9c90-985ebb6d4e3e)
- ![Let's look at a macro comparison per 30g. Sattu has about 7-9g of protein and 18-20g of carbs. Whey has about 22-24g of protein and minimal carbs. This shows why whey is superior for protein goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a89d0984-1989-42a4-aa0c-5339d8edda3b)
- ![In conclusion, whey protein is superior for muscle building and recovery. Use sattu for general health and satiety, but use whey when your primary goal is hitting your protein intake and maximizing fitness progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76079727-41bf-43a8-9ea3-36db5163b855)
- ![Lifestyle changes are crucial for reducing visceral fat. This includes managing stress to lower cortisol, prioritizing 7-8 hours of quality sleep, staying hydrated, and limiting alcohol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b231735-d095-49fe-b551-5285b3b16f5b)
- ![Losing weight improves your health in many ways. High body fat is linked to a higher risk of certain cancers, and fat loss reduces this risk. It also improves mood and energy, boosting mental health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff1ac19a-138b-4d72-9e35-ca9ae1d66386)
- ![Every extra kg adds pressure to your joints. Fat loss relieves stress on your knees, hips, and back, reducing pain. It also reduces fat around the neck, lowering the risk of sleep apnea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/312dfc7d-fb94-4482-b416-57284721f293)
- ![Even a small 5-10% drop in body weight can bring major improvements in your overall health. Small changes truly equal big health wins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/897a30ae-ee03-4aa7-b5e3-c7ef3f7caf2f)
- ![To reduce everyday bloating, eat slowly, drink plenty of water, choose fiber-rich foods, and exercise a little each day. These simple habits help your digestive system function better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58347de0-6494-4e9c-9bfc-9e71a62e801d)
- ![The recommended daily allowance (RDA) for iron varies. Adult men need 8 mg/day, while women aged 19-50 need 18 mg/day. Pregnant women have the highest need at 27 mg/day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3fda057b-93cd-4846-ae4c-d10f581a9ba3)
- ![Iron-rich foods include heme sources like chicken liver and red meat, and non-heme sources like spinach, lentils, and tofu. Pairing non-heme iron with Vitamin C improves absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04c37c45-0e6a-4aa9-9281-3ca3c64e57c4)
- ![Iron deficiency affects over 1 in 3 people globally. It's especially common among women due to menstruation and pregnancy, children, and people on restrictive diets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c30258e5-041c-4b10-84f7-aac53132091a)
- ![Heme iron, found in animal foods, is better absorbed by the body. Non-heme iron, from plant foods, requires support from nutrients like Vitamin C for better absorption. Both are important.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7bb6141f-a184-4109-8505-b90118bc5cb2)
- ![You should always wash nuts before eating. Many shops don't store them properly, leading to risks of microbial contamination and pesticide residue. A quick rinse can reduce these risks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c923fca-647a-482a-a37e-050657bdc2fa)
- ![Nuts contain anti-nutrients like phytates and tannins that can interfere with digestion. Soaking and peeling nuts like almonds reduces these compounds, making them gentler on the stomach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3809e92-0a1e-401b-b3a3-ea8d85e4d3f0)
- ![Some nuts, like cashews and pistachios, are naturally low in anti-nutrients and can be eaten without soaking. For other nuts, soaking is best, but washing is a good alternative if you're short on time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/beed256b-24a9-4070-adb4-85c959c4b7d2)
- ![To soak nuts properly, place them in an airtight container for 6-8 hours. It's important to discard the water, as it contains the anti-nutrients, and rinse the nuts well before eating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9252476c-fd0f-4629-81bc-78850a3f4614)
- ![The bottom line on beetroot is that while it's nutritious, its raw form carries risks of germs, digestion issues, and nutrient absorption problems. Cooking makes it safer and just as healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d3375841-95f3-4fb2-b72b-58ca0df6c7e0)
- ![Many believe beetroot is an iron powerhouse, but it only contains moderate iron, and oxalates reduce absorption further. It can also lower blood pressure, so large raw amounts may cause dizziness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ed47220b-e5b3-41a7-9eca-018d3ee41566)
- ![To eat beetroot safely, steam or roast it to kill germs and reduce oxalates. Pair it with vitamin C-rich foods to boost iron absorption and keep your portions moderate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6d581e2a-288d-4061-a5c8-244e099af57a)
- ![Raw vegetables carry a hidden bacterial risk. They grow in soil and can carry pathogens like E. coli and Salmonella. Just washing them is often not enough to remove all bacteria.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/efe73658-e14c-404c-9024-323ea2cd34ff)
- ![The real science of fat loss is about creating a calorie deficit. Drinks like lemon water don't burn fat on their own. Fat loss only happens when you eat fewer calories than you burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eac1c6bd-cf76-4247-ba7a-51daf386ce2d)
- ![The common belief is that drinking special water first thing in the morning will burn belly fat. But fat loss doesn't work like that. There are no magic drinks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99646a77-9d74-4e76-a549-2ee2a5e8f79d)
- ![Should you stop drinking things like lemon water? No, they can still be part of a healthy routine for hydration. But don't rely on them alone. Focus on your overall diet, activity, and sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1d14989-3eca-48ce-8868-738db4f2c8b4)
- ![Curd is made by coagulating milk with natural lactic acid bacteria. It is high in probiotics, which are great for digestion, and has a cooling effect on the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5bb1387-49da-400f-a179-263ea1b7a26e)
- ![Which is better: curd, yogurt, or Greek yogurt? For protein, Greek yogurt is best. For digestion, curd or yogurt. For weight loss, any can work in a calorie deficit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2f93b766-8d7a-425c-9571-f4baf6e39955)
- ![A lipid profile is an important annual heart health test to start in your 30s. It measures your total cholesterol, LDL, HDL, and triglycerides to assess your risk of heart disease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28737d5f-124a-4971-8c29-449c1af22f73)
- ![A blood pressure check is another vital annual test. High blood pressure often shows no symptoms but silently damages your arteries and heart. The target range is less than 120/80 mmHg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a8c5e09-5606-4c72-8e17-608e916f0b9d)
- ![Break up long sitting hours with short walks. Set a timer to move every 1-2 hours, take 5-10 minute walks between calls, or pace while talking on the phone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a398c9d2-4922-4ab4-b103-ec817c2d39f7)
- ![Maximize your commute opportunities to get more steps. Park farther away, get off the bus one stop early, and always take the stairs instead of the elevator when possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b57914e9-0057-4ee1-bc62-b533e5e3944e)
- ![Turn your home into a movement zone. Walk during ads while watching TV, do chores in small bursts, and take a 5-10 minute walk after meals to improve digestion and blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/277cd4f0-6bc4-473f-958d-64f8a82da535)
- ![Why do blood tests matter? They help catch silent health issues early, allow for personalization of your diet and lifestyle, and help track progress over time. Always discuss your reports with a doctor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53af6c61-159d-406d-8399-5489c3c69450)
- [Video: This is another look at my mentee Himani's incredible 10 kg transformation. Her journey is a powerful example of how a basic plan of protein-rich home-cooked food, daily steps, and regular workouts leads to success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/149d8097-0ee9-4c3e-9677-0512afb8f728)
- ![Taking a warm shower 1-2 hours before bedtime supports your body's natural temperature regulation. As your body cools down post-shower, it signals that it's time to sleep, promoting deeper rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1b5dafd-cdb0-4297-8320-696a137b53b9)
- ![If you use screens at night, the blue light can trick your brain into thinking it's still daytime. Wearing blue light blocking glasses after sunset can reduce this effect, helping your body wind down.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf6d3502-0da8-4bf8-922f-c22875c843a4)
- ![Refined oils have a longer shelf life and a higher smoke point, making them ideal for deep frying. A higher smoke point ensures safer and more stable cooking at high temperatures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5d7a330-206a-41ca-b175-0d17aff9a68a)
- ![Refined oils are safe for specific uses like deep frying, but daily use might not be ideal as they lack some natural antioxidants. Moderation and using a variety of oils is best for long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/069d3ee3-74bb-470b-8cc0-01a02337c430)
- ![Refined oils are made through a multi-step process of extraction, degumming, neutralization, bleaching, and deodorization. This process increases the oil's purity and extends its shelf life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e31e84f8-6298-43d2-af56-7fb7db599bdc)
- ![While a chemical called hexane is used in extraction, FSSAI in India strictly regulates the residue limits. Regular testing ensures that any remnants are well below safety thresholds, making the oil safe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/137ba5c8-61dd-4d60-978d-c5922bb911ec)
- ![Some coaches misuse CRP/ESR results to claim your body is "toxic" and sell detox diets. The reality is your liver and kidneys handle detox, and lifestyle changes are what reduce chronic inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89fa19cc-7960-450a-b34a-f21e6c5a036d)
- ![Fitness trackers often overestimate calorie burn by 30-50%. Your watch might show 500-700 calories burned, but the actual number is much lower, giving a false sense of freedom to eat more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eae6ab1a-04ec-4d1e-9e95-be7f8920e359)
- ![NEAT, or Non-Exercise Activity Thermogenesis, is the energy you burn through everyday movement outside of workouts. It can account for 15-30% of your daily calorie burn and is a powerful tool for fat loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1eb327c8-ca87-4400-8e98-df824336f6b8)
- ![To increase your NEAT, walk while on phone calls, use stairs, stand up every 30-60 minutes, and aim for 8,000-10,000 steps daily. These small activities add up to hundreds of calories burned.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/64e01a3c-8e86-4dc6-80d3-e3d970d39f7a)
- ![A proper iron workup to diagnose a deficiency usually includes tests for ferritin (iron stores), serum iron, and transferrin saturation. This gives a complete picture beyond just a simple blood count.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ccebec-657a-4f00-99d4-5d72ba6e0438)
- ![Hidden blood loss is a major cause of iron deficiency. This can be due to heavy menstrual bleeding, gastritis, stomach ulcers, or bleeding piles (hemorrhoids).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e0cc973-2d16-43e0-a395-45aaa93fb6ba)
- ![Certain medications can reduce iron absorption. Common culprits include antacids, proton pump inhibitors (PPIs), some antibiotics, and taking high-dose calcium with iron supplements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/debdc449-6074-4077-90c8-96ff7d02cfc3)
- ![Even if you eat enough iron, your body might not absorb it well if you have gut issues like Celiac disease, H. pylori infection, or inflammatory bowel disease.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16877534-60a9-4eb1-a59f-9367b20ed625)
- ![When you stop going to the gym, you may keep eating the same amount as before. Since you are less active, this leads to a surplus of calories and subsequent fat gain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa5b95d2-a6d8-4388-b1d1-8b66135a4929)
- ![Stopping the gym doesn't make you fat by itself. Losing muscle may slightly reduce your metabolism, but fat gain only happens if you overeat. The gym helps you build strength, not force you to gain weight later.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/433fd775-8843-4cb4-865e-95bde29e76ac)
- ![The "detox" trend exploded due to clever marketing by supplement brands and influencers. They borrowed ideas from old fasting rituals and turned "detox" into a billion-dollar buzzword.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70f8e074-d89f-475b-bb90-b1ec6991156e)
- ![Why do people still fall for detox diets? Because they promise quick results, feel like a "fresh start," and use words like "cleanse" and "reset" that sound healthy and natural.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00a5e0cf-904d-4454-96cf-113ccf0483f4)
- ![Detox diets are scientifically useless. Your body isn't filled with toxins waiting to be flushed out by celery juice. These diets mainly make you lose water and stool, not actual body fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/954b8f44-bb16-4937-809b-2d9f5b44811c)
- ![A "detox diet" typically involves drinking only juices or teas, skipping solid food, and using laxatives. They promise quick weight loss and a "body reset," but these claims are not backed by science.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7932ba63-8362-4670-809c-54112bf66d49)
- ![Take your multivitamin with your biggest meal of the day. This is because it includes fat-soluble vitamins (A, D, E, K) which require dietary fat for proper absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a6fe743-dba5-4219-a69e-7edcebd22aed)
- ![Omega-3 supplements should be taken with a meal that contains fat, like lunch or dinner. Fat improves the absorption of EPA and DHA. Avoid taking it with high-fiber supplements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bdc8ae4-689c-4ebb-9199-230a96c03853)
- ![Vitamin B12 is best taken in the morning or early afternoon on an empty stomach. It absorbs best when stomach acid is higher. Avoid taking it with high-dose Vitamin C, calcium, or iron.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c26bbb0-81e7-41f0-8a0f-922e72b55cd3)
- ![Vitamin C is water-soluble and absorbs well on an empty or light stomach. It also helps enhance the absorption of non-heme iron from plant sources.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/81ca64cd-afc5-463d-81a5-f916cf27827d)
- ![Iron supplements are best taken on an empty stomach, paired with a source of Vitamin C to improve absorption. Avoid taking them with calcium, tea, coffee, or dairy, which can reduce absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdd8a0da-15cd-4a39-abd6-dec5f82799e1)
- ![The ghee-in-coffee trend started with "Bulletproof Coffee," which was marketed as a fat-burning, brain-boosting morning fix.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99e3f171-db19-4a78-a241-c783fa5cf77f)
- ![The promise of bulletproof coffee is that it increases focus, burns fat, and keeps you full from a single cup. This is a classic example of a "magical drink" claim.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58d81b8e-a404-43d6-b50d-e55f7cc5222d)
- ![Ghee itself isn't the villain; it has benefits like healthy fats. But in coffee, it's not doing anything special. It just increases the calorie load without providing real satiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e23514a7-5496-4368-b8e0-47d35ac8e4cf)
- ![Don't chase trends in a cup. Drink coffee if you enjoy it and use ghee in your cooking. But don't expect fat-burning magic from blending them together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a59d2945-ddce-457b-aee2-a287f0ee5727)
- ![Many people think frozen vegetables are bad, believing the freezing process "kills" nutrients or that they are packed with preservatives. Let's look at what really happens and bust this common food myth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f9bade1-dfa7-41ac-9133-863ac4aa43bd)
- ![The process behind frozen vegetables is simple. They are harvested at peak ripeness when nutrients are highest, blanched quickly to stop enzyme action, and then flash-frozen to lock in freshness. It's a clean and quick process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/450d3098-de23-4ed8-a499-d1a63f4b9af9)
- ![Most plain frozen vegetables have no added preservatives. Adding them would increase the cost and isn't needed, because the freezing process itself is what preserves them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70fc0653-445c-43e6-ac76-c4d99762fb7d)
- ![Frozen veggies are great for a busy life. They save time as they are already washed and chopped, and they reduce food waste due to a longer shelf life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24b635cb-53ed-4af2-9e2b-ffa1ed16ff42)
- ![Nutrients like vitamin C, fiber, and minerals largely remain intact in frozen vegetables. They can be just as nutritious, and sometimes even more so, than fresh produce that has been in storage for days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b27ccd1-f6cf-4960-83a4-3e98581e7574)
- ![High-impact exercises like jumping and running create a force of 4-8 times your body weight on your joints. For someone who is obese, this can lead to joint overload, pain, and injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c75a663-0d23-475a-b77c-f482c20a5869)
- ![If you are obese, start with safer, smarter alternatives. Slow walks, light to moderate weight training, and water-based exercises are great for building strength safely and protecting joint health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/391080f6-33b0-4687-8fa3-8fdfef47b2bb)
- ![While some people might manage high-impact workouts at a higher weight, research shows that most people with obesity experience higher mechanical stress, making joint injuries more likely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47c8e1ff-3458-4446-bd27-499aada2e768)
- ![A safer approach is to drop 10-20 kg first. Reducing your body weight by even 5-10% significantly reduces joint load, preparing your body to handle high-intensity movements later.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dbf561b-85af-4eb9-a959-37f3d47cc7d9)
- ![For those with obesity, the risk of high-impact workouts is greater than the reward. Yes, they burn calories fast, but they also increase your risk of joint strain, inflammation, and overuse injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4c5aa73-9c39-4f3d-a3ad-0366dac4e668)
- ![Managing type 2 diabetes is about healthy eating, exercising, and sometimes medication. Physical fitness is like magic for your body; it helps insulin work better and uses up extra sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/917a2e8c-ba15-4621-84a9-e8307074b441)
- ![You don't have to do activities you dislike to lose weight. If you like carbs, you don't need a keto diet. Find an enjoyable approach to create a calorie deficit, and weight management won't be a struggle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfe249b6-edc2-4936-a7cd-c40de9744449)
- ![Symptoms of high prolactin levels can include irregular menstrual cycles, unexpected milk production (galactorrhea), infertility, decreased libido, headaches, and in long-term cases, osteoporosis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/463cff18-5931-400d-bd5e-f00e97417541)
- ![To help manage high prolactin, increase your intake of foods rich in zinc and vitamin B6, such as pumpkin seeds, nuts, and bananas. It's also important to avoid processed foods and limit alcohol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55321ade-2430-4750-83f3-8ee804daaf08)
- ![High prolactin levels can be caused by pituitary tumors, hypothyroidism, certain medications like antidepressants, pregnancy and breastfeeding, or high levels of stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d515992b-e169-40e5-ad06-fa1ba270a32a)
- ![Managing high prolactin involves regular exercise, stress management techniques like yoga, adequate sleep, and following your doctor's prescribed medication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ef306a2-7553-4619-85f8-5dbc74e6bf43)
- ![Here are some surprising fitness facts. A daily ₹300 Starbucks coffee equals a yearly gym membership. One large pizza equals three days of home-cooked protein meals. Your choices matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76db3a73-53e5-4844-b4b5-aaeed924a392)
- ![Sarcopenia, or age-related muscle loss, reduces your strength, quality of life, and metabolism. It also increases your risk of injury, obesity, and other health issues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37951d84-def1-4e2a-8612-6f04c36b585e)
- ![You can slow down sarcopenia by engaging in strength training to maintain and build muscle, adopting healthy eating habits with adequate protein, and leading an active lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27130fc4-2dc6-43a2-80f1-b29f09c1e565)
- ![The lifestyle you choose today affects how quickly you will lose muscle later in life. If you don't use your muscles, you'll lose them. The more muscle you maintain, the longer and better your life will be.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a0240c6-2a3b-43d5-9901-6159619d74a8)
- ![Quick delivery apps have made it easy to overeat and stay inactive. While convenient, relying on them too often could be holding you back from your health and fitness goals. Use these apps wisely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3177927-2fdc-4302-b6bf-fd8fcb8ad295)
- ![Instead of focusing on daily weight fluctuations, compare your average weight from week to week. If that number is trending downward, you can be sure you're making progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e01520b-133d-4292-88f3-7aa489d8af34)
- ![Moving forward, look for evidence of what is going right and celebrate non-scale victories. Continue with the good habits that will lead to progress if you stay consistent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2ff1d81-3349-4030-9ac7-e89486731288)
- ![The scale is the least trustworthy way to track progress and doesn't show the whole picture. The biggest mistake is letting emotions take over and derail your efforts. Stay relaxed and keep going.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac988350-243d-44a6-b731-966a8874c209)
- ![Think logically about weight gain. 500g of body fat equals about 3,500 calories. To gain that much fat, you would have needed to eat that many extra calories. It's more likely just water fluctuation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8556d26-075f-4f98-bcc9-60c2450a6949)
- ![Daily weight fluctuations are normal and can happen for many reasons, including less sleep, more carbs, a late-night meal, constipation, more salt, or your period.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/217283d8-f975-4f8e-9578-711650706921)
- ![If your weight hasn't gone down, ask yourself if you've been consistent with your habits. If yes, give it more time. If no, address those issues. Also, look for non-scale victories like better-fitting clothes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd45b039-ea76-4c9f-8bb9-2a2a98f241c2)
- ![Even "natural" hunger suppressants are not risk-free. Caffeine can lead to anxiety and sleep issues. Prescription suppressants can cause insomnia, increased heart rate, and have potential long-term risks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9306d956-1355-4b16-b3a1-53c4cbc97bb4)
- ![Healthier alternatives to suppress hunger include eating a balanced diet rich in fiber and protein, staying hydrated, and practicing mindful eating to control portions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43af58e4-032f-4a20-a175-0e67ce531838)
- ![Do hunger suppressants work? Studies show mixed results. They may help with short-term weight loss, but the effects often taper off, and they come with potential side effects.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/978a37f1-45fa-4630-8f36-ab3e3554634d)
- ![Hunger suppressants are not good for the long term because the body adapts, making them less effective. They also create a dependency risk and don't address the root causes of eating habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8335dcd6-5f25-4158-92b1-0e8429052abc)
- ![People use hunger suppressants as a quick fix to manage cravings and reduce food intake when dieting feels hard. However, they are not a sustainable solution.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b22c7044-fc26-4aec-8818-eaebc899cd58)
- ![For most unhealthy people, fitness starts on Monday and ends by Friday. For fit people, it never stops; it becomes a part of their life. Remember, your health doesn't take weekends off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1e2ca78-d61b-4a11-aae7-270c18047fc6)
- ![Iron deficiency is very common in women, especially during their periods. Iron helps make red blood cells that carry oxygen. Signs of low iron include feeling tired, dizzy, or weak.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77476832-33d7-4762-b41d-522ce4f88870)
- ![Magnesium deficiency can affect both men and women, leading to muscle cramps, tiredness, and trouble sleeping. Magnesium helps your muscles and nerves work properly. Find it in nuts, seeds, and leafy greens.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c21e949-b61b-4c48-95f8-c2565f6728db)
- ![Calcium deficiency is common in women, especially older women. Calcium is crucial for strong bones and teeth. Signs of deficiency include weak bones and cramps. Dairy and leafy greens are great sources.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05d1acca-dd82-4d08-9d23-6eb925e0e05e)
- ![Our bodies need a variety of vitamins and minerals to be strong and healthy. Eating a balanced diet with a variety of foods helps us get the nutrients we need to stay full of energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36a4ad3c-1d25-41d0-9374-194ae19fbaa2)
- ![Vitamin B12 deficiency is common in both men and women, especially vegetarians. B12 keeps our nerves and blood cells healthy. Signs of deficiency include feeling tired, weak, or having memory problems.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5b62f44-f2d3-4338-a43a-1a3c5ffac3c3)
- ![A nutrient deficiency means your body isn't getting enough of a certain vitamin or mineral to work its best. It's like trying to build a house without enough bricks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08e2f177-5afa-4110-8567-fbd051684547)
- ![To succeed in fitness, master the basics. Lifting weights makes your body better, walking burns calories, sunlight improves sleep, water boosts energy, and sleep improves everything. There is no magic fix.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6a032231-9032-4154-a9d1-a96833ec5828)
- ![To manage cholesterol, incorporate omega-3 rich foods, opt for lean protein sources like fish and skinless poultry, eat plenty of vegetables, and exercise for at least 30 minutes on most days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/90be5a5b-9ed2-4f19-9d84-c871e2591044)
- ![Triglycerides enter your bloodstream from the fats you eat, from extra calories being converted, and from being released from your body's fat stores.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1386509d-26ed-4f71-b8bf-f6dbdc83726b)
- ![To manage triglycerides, consume fewer calories if you are overweight, steer clear of processed foods and simple sugars, and eliminate trans fats from your diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aec081ee-d3ab-496d-9780-8f63751b65ba)
- ![An important fact about fat loss is that planning is a powerful strategy. Focus on meals that include protein and fiber to control hunger, and don't forget to pay attention to your weekend eating habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/250a77de-d0fb-4664-b182-49e2a5838bd8)
- ![Feeling hungry sometimes is normal; it's not an emergency. Preparing ingredients like protein and veggies in advance will simplify your life. Remember that daily weight changes are mostly due to water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/123518bd-6f3e-4ac9-ab42-95fc2bccbbf9)
- ![There will be moments when you think your efforts aren't paying off, but they are. Be mindful of little bites and constant snacking, as they can hold you back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69c73cb8-b9fc-4fa4-b7ee-4fbd1c147212)
- ![The scale is just one way to track progress. Also pay attention to body measurements, progress photos, how your clothes fit, and how you feel. These are all important signs of improvement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84c9c1b8-0f61-411a-b4f4-9ceabe8b4431)
- ![Here are 10 lifestyle changes for better health without dieting. Integrate daily walking, incorporate weightlifting, prioritize quality sleep, and maintain proper hydration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73395bee-2276-4d29-9314-b17ecf28f633)
- ![Embrace a diet rich in whole foods, cook at home more often, and shift your focus away from the scale's numbers. Practice self-love and acceptance, regardless of societal beauty standards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93a1dde2-7c98-4129-bc63-0066dab83633)
- ![Understand that your dream body will probably weigh more than you think. Be thankful for what your body can do, not just for what it looks like.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e920d946-fc5f-41d7-af79-0de3ffaa1ad2)
- ![When you're healthy, you can have many dreams. If you lose your health, you'll have only one dream: to be healthy again. Take care of your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5791ede0-8ada-4db4-b0f4-8e44579ab9e1)
- ![While fiber is beneficial, rapidly increasing intake can cause bloating and gas. High-fiber foods can also sometimes bind to minerals like calcium and iron, reducing their absorption.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e65cfe64-5367-42e8-be30-789841b70aaa)
- ![Overconsumption of fiber can lead to nutrient imbalances or interfere with medications. For those with conditions like IBS, a high-fiber diet may aggravate symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e592df8-e994-428d-9b0f-5659e095bf92)
- ![Fiber helps regulate blood sugar by slowing the absorption of sugar, which is beneficial for individuals with diabetes. It also nourishes good gut bacteria, promoting a healthy microbiome.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a64030de-8f66-4bc7-a6ec-a552dada93cb)
- ![The recommended daily intake of fiber for adults is about 14 grams per 1,000 calories, which equals about 25-30 grams daily. This can be obtained from fruits, vegetables, whole grains, and legumes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f52b79d-1140-432d-bac8-11d538c24324)
- ![Recognizing and addressing food intolerances is an essential principle of nutrition. Common triggers like gluten and dairy can cause bloating, skin issues, and joint pain. Identifying them can significantly enhance well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bad006d-9a84-4b5a-b48e-b99a2ebc3d47)
- ![Limiting harmful foods and ingredients like alcohol, added sugars, sodium, and processed meats is crucial for protecting your long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d914f711-5e46-45f2-8ef0-7ff4f06d8c8b)
- ![For any diet to be beneficial, it must be sustainable. Your nutritional approach should be flexible enough to allow for weekends, vacations, and birthdays.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b41cda92-ca15-465e-a81a-e60c7fefca3c)
- ![Fulfilling your micronutrient requirements is essential. Our bodies need 26 essential vitamins and minerals, and lacking them can lead to fatigue, restlessness, and inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e413f41f-3a75-4964-88e1-f51eb10ff866)
- ![Including foods with known health benefits like broccoli, mushrooms, nuts, and green tea can help you take advantage of their health-protecting properties.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93723e6b-8549-431b-8578-0e1e42b7b7f1)
- ![Fulfilling your macronutrient requirements for protein, essential fatty acids, and fiber is crucial for your body to function properly. Consistently consuming too little can harm your overall health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b786531a-7587-4861-ad97-3077d307ed39)
- ![When you have loved ones who rely on you, maintaining your fitness becomes a moral responsibility. Treat your body well, because you can't get a new one when it breaks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfcda8c2-819f-4e88-ae9a-647e534a02b0)
- ![If your weight hasn't gone down, ask yourself if you've been consistent with your habits. If yes, give it more time. If no, address those issues. Also, look for non-scale victories like better-fitting clothes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8866bad7-5c7c-42a9-ab12-324a3120b0a8)
- ![The scale is the least trustworthy way to track progress and doesn't show the whole picture. The biggest mistake is letting emotions take over and derail your efforts. Stay relaxed and keep going.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f837cbf8-a0e0-44e1-a50d-28e4983521b6)
- ![Moving forward, look for evidence of what is going right and celebrate non-scale victories. Continue with the good habits that will lead to progress if you stay consistent.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1ec5c3c-be91-4003-9f99-54d3d17c01a0)
- ![Think logically about weight gain. 500g of body fat equals about 3,500 calories. To gain that much fat, you would have needed to eat that many extra calories. It's more likely just water fluctuation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4db50bfd-998f-4aa1-8401-1e7569ce443a)
- ![No matter how diligently you manage it, the scale will always change from one day to the next. This doesn't mean you've gained fat; it's simply water fluctuations.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbf2a1c5-5d29-4d64-8003-787af04eb957)
- ![Daily weight fluctuations are normal and can happen for many reasons, including less sleep, more carbs, a late-night meal, constipation, more salt, or your period.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6aca8d9-636b-42e1-9762-e724a9912ebc)
- ![Eating fruit, carbs, or eating after a certain time does not cause fat gain. What causes fat gain is consistently eating too many calories and leading a sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f446d0c7-a2d4-4130-94af-08dca0d7a173)
- ![To build habits and stay fit forever, sleep for 6-8 hours, practice meditation to manage stress, and get right back to your routine after one bad meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9caafc94-b468-4f80-8a62-006012e11c48)
- ![To build sustainable habits, aim for 7,000-10,000 steps 5-6 times a week, be accountable to a coach or buddy, track your weight and workouts, and stay hydrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3577aec-eeeb-487a-8606-d28abfa9519a)
- ![Here are some core habits for fitness: try to work out 3-5 times a week, prioritize protein in all meals, and eat 2-3 portions of veggies and fruits daily.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/807dac2f-686b-48ea-abee-836dcdc60287)
- ![Earning money is important, but it should never come at the expense of your health. The first and best thing you should invest in is your health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/472417e2-1ea0-401e-b420-b5413f2d52e6)
- ![To avoid the negative effects of undereating, go for a moderate calorie cut (20-25%), take regular diet breaks, and have recovery days with extra carbs to refuel your energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22279416-2119-4f6b-a1b2-2c0f35234c14)
- ![Eating less than 1000 calories will leave you with extremely low energy and is not sustainable. You won't be able to enjoy a normal, active, or social life. Nourish yourself properly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/015f00df-b2c9-4e29-a1b2-7f5ff7334986)
- ![If you cut calories too much for too long, your weight loss will stall, and you'll have nowhere to go. You can prevent this by using a moderate calorie cut and taking diet breaks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f3af24bb-be7b-439f-aefc-9bd4bfc7fd8a)
- ![Not eating enough can lead to bone mineral density loss and loss of your menstrual cycle. These are real problems. Your body will take nutrients from your bones if it doesn't get them from food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2f5e32b-82f5-45b6-8b9c-e8660e673751)
- ![Being busy is no excuse to sacrifice your health. If you think you're too busy for the gym, check your screen time. You can be replaced at work, but your family can't replace you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3741c97b-f5f2-4a1e-b863-9c6acf12ab93)
- ![Aim to include 0.5g/kg of body weight or 20-35% of your daily energy intake from healthy fats. This is vital for your survival and for optimizing your overall well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dad14025-c1b8-48e6-84e8-b432277a334f)
- ![Fats are labeled as an "essential macronutrient" because the body doesn't generate them internally. They are pivotal for numerous essential body functions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7c0415d-9337-42b6-a435-6a0ead567b46)
- ![There are different types of fats. Limit saturated fats, but include polyunsaturated fats like omega-3 and omega-6, which are essential and should make up to 10% of your daily energy intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa19a85d-ea6e-4bb3-9407-3e6499aea01d)
- ![Our bodies require a minimum daily intake of fat to function properly. This is about 0.5g per kg of body weight, or 20% of our daily energy intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78582248-5535-44dd-bcaf-5433b9d6c655)
- ![There are no hard and fast rules in fitness. Whether you do 8k or 10k steps, progress is progress. Choose what fits your lifestyle and what you can maintain for the long haul.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b043f7b-e900-4bd8-a69a-56fe5861c3ab)
- ![To manage cortisol and support fat loss, focus on the quality of your food. Increase whole foods, fiber, and protein, and reduce saturated fats and alcohol. Micronutrients are also crucial for healthy hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23d9a21d-c41a-451d-b09f-2bd36148308e)
- ![Is cortisol hindering your weight loss progress? If you're having trouble shedding belly fat or facing unexplained weight gain despite doing all the right things, chronic stress could be a factor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7f676487-89ee-4b42-9700-0a8c86188f10)
- ![To see if stress is holding you back, ask yourself these questions: How are you sleeping? How do you manage stress? Do you get outside in natural light? Are you respecting your rest days?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6de62dc7-65d0-4ca2-8425-a57b07390a2d)
- ![Training and recovery go hand in hand. More isn't always better. Your life outside the gym, including sleep and stress management, has a profound impact on your results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4409a69-5809-46ed-a2ef-eb6675545936)
- ![Avoid undereating in the hope of achieving a calorie deficit. Your body requires energy from calories, and undereating can lead to stress eating and hinder your progress in the long run.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e8f6651c-fa5f-4a05-988f-d1318fef790b)
- ![It's incredibly frustrating when you're doing everything right but the results aren't visible. Before you blame cortisol or look for a "metabolic reset," let's look at the main issues that could be holding you back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d0d6054-617d-4f9d-b855-b6c9e60eb882)
- ![Look beyond the numbers on the scale. Notice how your body feels different. Sometimes, even if the numbers don't change, your body is still improving in strength and composition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc8969ce-a631-47b2-a249-d2d96fb75e7c)
- ![You can't pick where you lose fat first; your body decides that. The areas where you struggle the most might take the longest to change. Be patient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c91eccfb-6c2d-4c21-ad89-db98d9688c8e)
- ![Fat loss requires delayed gratification. You'll need to give up some things and wait for the rewards instead of getting them right away.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c9e6fb61-ec34-4bc3-8cdc-9d6e446c8d6e)
- ![You won't be perfect every day. Some days you will miss a few things, but that's okay. We are all human. The key is to get back on track.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a737450-d361-47d2-8f11-607a7b2e41b7)
- ![The scale will fluctuate every day. Progress doesn't always follow a straight path. This is a normal part of the fat loss journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2afd588c-3462-4ae1-90ab-4a96f3dc4f4d)
- ![Some form of hunger is normal during fat loss. However, sometimes hunger is just boredom. It's important to learn to distinguish this from your body's true hunger signals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb2a9f55-7923-42c6-910a-77433b2e10e4)
- ![You won't see progress every single day or week. Some days, you might even feel like you look worse than the day before. This is normal; trust the process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76ff236a-db35-4f16-8b68-933db7bc6ff3)
- ![The best fat loss tip is to remember that it won't happen overnight. But if you give up, it won't happen at all. Patience is just as important as effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7dce7640-5939-4caa-9cab-05a0b614cb04)
- ![Trying volume eating, which is eating more low-calorie foods, can help with hunger. Also, increasing your protein intake slightly can be beneficial, as protein is the most satisfying nutrient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/889e31ea-9f74-4fe1-baed-3c0556599c0d)
- ![Quality sleep can lower cravings for sugary and fatty foods. Caffeine can curb your appetite, but it's a short-term aid. Arranging your surroundings with healthy foods also makes the process smoother.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23d11e4c-9a05-4f68-a9de-1e0e5f0e0ff8)
- ![Including more fiber in your diet, cutting down on liquid calories, and increasing your water intake can all be helpful strategies for managing hunger during a calorie deficit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/235685cd-4309-40a2-8fca-94e1d06aea8b)
- ![To manage hunger, choose whole foods like fruits, veggies, and lean proteins. Experiment with meal timing to see what works for you. Sometimes, having bigger meals and fewer snacks simplifies things.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4412dc84-b938-41cb-99ae-83126317ff22)
- ![Fat loss takes time. Give yourself a good 8-12 weeks to see changes. Expecting a lot of results after only 10-14 days of consistency will always make you feel miserable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54d7341a-e61d-4b9c-9446-b8f54d4c50be)
- ![Getting in your steps is crucial, otherwise your fat loss journey will be slow. Also, remember that for women, fat loss can be more challenging due to genetics, family commitments, and hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0626f1e-9d27-41aa-a965-511803f1b6b7)
- ![Getting in your steps is crucial, otherwise your fat loss journey will be slow. Also, remember that for women, fat loss can be more challenging due to genetics, family commitments, and hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7855dec0-5a5f-4885-9070-2189eb659408)
- ![No single food is fattening, and no single food causes fat loss. You gain weight from a calorie surplus and lose fat from a calorie deficit. There are no "fat-burning" workouts, only calorie-burning ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/83014a84-e18c-481c-95c6-8c454a76527d)
- ![Fat loss takes time. Give yourself a good 8-12 weeks to see changes. Expecting a lot of results after only 10-14 days of consistency will always make you feel miserable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e04c4a0b-e836-4b8e-9159-d461862931d1)
- ![No single food is fattening, and no single food causes fat loss. You gain weight from a calorie surplus and lose fat from a calorie deficit. There are no "fat-burning" workouts, only calorie-burning ones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9ea9afc-a7f6-4d2a-a13d-e8a0bf99a452)
- ![Your fitness tracker is not accurate for calorie burn; it overestimates. It's better for tracking your step count. If you feel constantly hungry, check your protein, fiber, sleep, and calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/076e0931-15b5-4f24-8be5-78d2e3a2728e)
- ![Your fitness tracker is not accurate for calorie burn; it overestimates. It's better for tracking your step count. If you feel constantly hungry, check your protein, fiber, sleep, and calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36cb8fa0-e74e-47d2-a639-386d665933e3)
- ![You don't need to go to the gym every day; 2-3 times a week is fine for a busy individual. Also, fasted cardio doesn't burn more fat for most people, and the keto diet is not sustainable for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5eda3049-d746-40f4-80df-3b33e2e35dba)
- ![There is no best time to work out; the best time is when you can be consistent. You also don't need intermittent fasting; only skip breakfast if you don't have a habit of eating it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7278bb4a-c356-4ac8-987a-6bc8e7f9385e)
- ![Less sleep will negatively affect your fat loss and hunger levels. You also don't need an extreme amount of protein; your needs depend on your goal and body weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afb2dd73-7b46-4f6f-a28b-db4a8a3c0b79)
- ![Losing 0.5-1% of your total body weight every 7-10 days is good progress. You don't need to be perfect; following your routine 80% of the time will still yield results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ecfadd0d-2776-4814-9fe3-d3b8bbc19ec9)
- ![To burn more calories, aim for 7,000-8,000 steps daily in addition to your workout. Eat fruits and veggies daily, and use a food scale for a few weeks to understand portions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6abce80-ec8e-4592-a39d-884afbc5a590)
- ![You don't need a magical diet to lose fat; you need to create a calorie deficit. You can eat carbs and still lose fat. There are no fat-burning foods or exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a747753-d96f-4e7b-b0af-ee3189e3f4c9)
- ![More ways to optimize your step count: call friends and walk while talking, set hourly reminders to walk, and try to walk for 10 minutes on the treadmill before and after your workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c14a8e8-c2f0-41e9-939e-32235507d2fb)
- ![If you're watching a series on your phone, try walking while you watch. If you're going to a nearby place, avoid taking a vehicle. Always use the staircase instead of the elevator.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2acd2e23-7e97-469b-8989-309c6bf0eb21)
- ![Your step count helps you burn extra calories throughout the day by increasing your NEAT (Non-Exercise Activity Thermogenesis). This helps you create a sustainable calorie deficit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22d51f2f-b95c-4fb8-9d00-e5b9c3b1fa87)
- ![Many of my mentees easily do 8-10k steps every day. Initially, they thought it was impossible, but once they got the hang of it, they could achieve it easily. Here are some tips to help you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad555e5f-42f2-4df7-ae93-d6054090785b)

## Meet your expert

[Aksshaye S Shetty](https://mytribe.in/aksshayesshetty)

### My story

Hey, I’m Aksshaye. I see folks everywhere, especially here, getting lost in crazy diets and magic shortcuts. Life’s busy, na? Teachers, new moms, housewives—no time for gym marathons or fancy meals. So I keep it real: we stick to home food, daily walks, and easy workouts you can actually do. I love busting myths, whether it’s about dal-chawal or whey. Losing kilos is cool, but seeing you feel lighter and more confident? That’s what I’m here for.

### My work

- **All My Services**: I coach for sustainable fat loss, PCOS weight management, postpartum fitness, and personalised nutrition plans.
- **How I Work**: No crash diets here. We focus on home-cooked meal plans, simple daily workouts, and building habits that last.
- **Who I Help**: Mostly busy folks—working professionals, new moms, anyone feeling stuck or overwhelmed with fitness stuff.
- **What You Get**: Not a quick fix. You’ll lose weight, feel more energetic, and actually understand your own body better.

## More services from Aksshaye S Shetty

- [Sustainable Weight Loss Coaching](https://mytribe.in/aksshayesshetty/sustainable-weight-loss-coaching) · ₹3-10K per month (estimate)
- [PCOD/PCOS Management Program](https://mytribe.in/aksshayesshetty/pcodpcos-management-program) · ₹3,000-8,000 per month (estimate)

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