---
title: "Fitness Myths & Health Tips for Sustainable Weight Loss"
description: "Get clear, science-backed fitness advice from Aksshaye S Shetty. Stop chasing trends and learn how to lose weight sustainably with simple, effective habits."
canonical: https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/additional-work-advice
last_updated: 2025-09-05
---

# Fitness Myths & Practical Health Tips

Tribe Verified · Certified coach for sustainable health habits

By [Aksshaye S Shetty](https://mytribe.in/aksshayesshetty) · Online coaching available globally · ₹8,999 per 3-month package (estimate)

Part of [Postpartum Fitness & Recovery Coaching](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching). [View full gallery](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/gallery)

Stop chasing trends and start understanding your body. I break down common fitness myths, nutrition confusion, and health signals so you can make choices that actually work for you.

## Photos and videos

- ![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)

## About Additional Work & Advice

I see so many people obsessing over small details like MSG or sugar substitutes while missing the big picture. Whether you are wondering about the best protein sources or trying to decode body signals like period spotting, the answer is rarely a quick fix. My advice is always rooted in science, not social media trends, so you can stop guessing and start building habits that sustain you long-term.

My approach to fitness education centers on one thing, clarity. When you scroll through social media, you see conflicting advice about foods like MSG, sweeteners, or protein powders. This constant noise makes it hard to know what to put on your plate. I break down these topics so you can focus on the basics.

### Clearing Up Nutrition Confusion

*   **The MSG Myth:** You have likely heard that MSG causes issues like headaches or fatigue. This is a myth from the 1960s with no consistent scientific backing. MSG is actually found naturally in tomatoes, cheese, and mushrooms. You can enjoy it in moderation.
*   **Protein Sources:** People often ask if they should choose Sattu or Whey. Sattu is a great source of fiber and satiety, but Whey is superior when your primary goal is hitting protein targets with minimal extra carbs or fat. Use the right tool for the right goal.
*   **Cooking Tools:** An air fryer is a great kitchen tool, but it is not a shortcut to health. It is safer than deep-frying with reused oil, but you still need to focus on whole foods like vegetables and lean proteins to see real benefits.

### Listen to Your Body

Your cycle acts like your body's report card. If you notice spotting or irregular patterns, do not ignore them. Whether it is a sign of hormonal shifts like perimenopause or something else, paying attention to these signals is part of taking control of your health. 

My goal is to replace your confusion with confidence. We can discuss these topics and more in my 12-week or 24-week programs, where I provide direct mentorship to help you apply these principles to your unique lifestyle.

## About Aksshaye S Shetty

I am Aksshaye, and I help busy people get fit without turning their lives upside down. I focus on simple home meals and clear science so you can take control of your health. Think of me as the person who helps you cut through the health noise.

[See all of Aksshaye S Shetty's services](https://mytribe.in/aksshayesshetty)

## More from Postpartum Fitness & Recovery Coaching by Aksshaye S Shetty

- [Featured](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/featured)
- [Real Results for New Mothers](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/real-results-for-new-mothers)
- [Your Postpartum Recovery Guide](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/your-postpartum-recovery-guide)
- [Nutrition Science, Simplified](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/nutrition-science-simplified)
- [Understanding Your Health](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/understanding-your-health)
- [Building Sustainable Habits](https://mytribe.in/aksshayesshetty/postpartum-fitness-recovery-coaching/building-sustainable-habits)

## More services by Aksshaye S Shetty

- [Sustainable Weight Loss Coaching](https://mytribe.in/aksshayesshetty/sustainable-weight-loss-coaching)
- [PCOD/PCOS Management Program](https://mytribe.in/aksshayesshetty/pcodpcos-management-program)

## Similar work from other experts

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## Book

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