When we look at ourselves in the mirror, what is it that we lookout for – a thin, slender body or a fit one? Do we set weight goals or fitness goals?
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Burn Fat, Not Muscle
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Healthy Aubergine Parmigiana
In a large plate, salt the aubergine and cover with paper towels. Let the natural water drain out- about 30 mins to an hour. Wash and pat dry. Grill the aubergine in a pan with some olive oil until its soft and golden brown. Ease: 5 Approximate cost: INR 150 Serving size: 2 Cooking time: 35 minutes Nutritive value Energy: 122.4Kcal Carbs: 18.2g Protein: 6g Fat: 2.6g Fibre: 7.3g Ingredients Large aubergine/ eggplant: 1 sliced into rounds 1cm thick Minced garlic: 2 cloves Medium-sized red or brown onion: ½ Organic tomatoes or ripe plum tomatoes: 3-4 ( skin removed by blanching in boiling water for 10 seconds.) Coconut Sugar/ Honey optional: ½ tbsp Chilli flakes Handful Basil leaves Olive oil: 1 tbsp Bayleaf: 1 Freshly grated parmesan cheese: 2-3 tbsp Salt as per taste Preparation Step 1: In a large plate, salt the aubergine and cover with paper towels. Let the natural water drain out- about 30 mins to an hour. Wash and pat dry. Grill the aubergine in a pan with some olive oil until its soft and golden brown. Step 2: In a separate pan, add some olive oil and sauté the garlic and onion for a few minutes until the onions turn soft and translucent. Step 3: Add bayleaf, tomatoes and salt. Keep stirring and cook on medium low heat until really thick and reduced. Season with chilli flakes, add the yeast if using. Add some coconut sugar if the sauce tastes sour. Remove the bay leaf and blitz sauce in the processor until it is smooth. Step 4: Then layer in a serving dish- eggplant, sauce, basil leaves and repeat. If using parmesan cheese, in a baking dish layer the eggplant, sauce, basil, cheese, repeat and bake at 200 deg c for 5 mins until the cheese melts.
Mustard Leaves Salad
In a pan add olive oil and saute onion and garlic. Add the broth and mustard leaves and wait until the leaves are wilted. Add sesame oil, salt and pepper. Toss the salad well and serve. Have this salad as an evening snack or as a side dish.
Secret To Choosing Healthy Groceries
British Heart Foundation Diet
British Heart Foundation Diet British Heart Foundation Diet How many of us can agree on the number of times we’ve felt the urge of turning to a stringent short-term diet plan or a weight loss program? All of these have one thing in common, a promise to deliver fast and promising results. While it is not recommended to follow a hardcore diet meal plan on a daily or long-term basis, some may beg to differ. With all the peer-pressure, body shaming and other emotional troubles we face or experience in our lives can sometimes cause us to succumb to unhealthy eating patterns and habits. But, there is one diet which is simple, diverse and result-driven and goes by the name of British Heart Foundation Diet. So, scroll down a little more and find out more about this fab three-day diet plan. What’s the British Heart Foundation Diet & how does it work? The British Heart Foundation diet is a calorie- restrictive diet designed to promote weight loss. The first three days of this diet, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. This weekly cycle can be repeated until you reach UR desired weight, but in a healthy manner. Anyone with health concerns like hypertension, diabetes or heart disease should try and avoid this diet as it may not suit you. The first three days, you need to consume 1, 100 - 1,400 calories a day with a low-calorie meal plan with no snacks in between. For the rest of the week, you are encouraged to eat healthy and continue eating UR meals in moderation. 3 day diet plan Breakfast Black coffee or tea with low-fat sweetener + ½ orange + 1 slice of toast with 1 tbsp peanut butter Day 1 Lunch ½ (113g) a cup of tuna + 1 slice of toast + Black coffee/tea/water* Dinner 3 oz (85g) any lean meat + 1 cup of (110g) of green beans + 1 cup(128g) of carrots + 1 cup of vanilla ice cream + 1 medium apple + Black coffee/tea/water* Day 2 Breakfast Black coffee/tea/water* + 1 egg (served any style) + 1 slice of toast + 1 banana Lunch 1 cup (226g) of tuna or cottage cheese + 5 plain crackers + Black coffee/tea/water Dinner 2 hot dogs (without bun) + ½ cup (64g) of `carrots + 1 cup of broccoli or cabbage + 1 banana + ½ cup (68g) of vanilla ice cream Day 3 Breakfast Black coffee/tea/water* + 5 plain cracker + 1 oz (28.35g) of cheddar cheese + 1 apple Lunch 1 hard boiled egg + 1 slice of toast + Black coffee/tea/water* Dinner 1 cup of (226g) of tuna + 1 cup (128g) of carrots + 1 cup (100g) of cauliflower + 1 cup (160g) of melon + ½ cup of (68g) of vanilla ice cream + Black coffee/tea/water* Condiments Allowed On the 3 Day Diet Lemon juice Salt and pepper Mustard Cooking oil spray Variations On The 3 Day Diet Orange instead of grapefruit Tuna instead of cottage cheese or vice versa Frozen yoghurt instead of ice cream Cauliflower instead of broccoli and vice versa Green beans instead of broccoli or cauliflower Beetroot instead of carrots Toast instead of 5 plain crackers Eating Hacks Get an early start to every meal; timely eating habits avoids you from skipping your meals. Doing so can help you understand how important it is to monitor UR food intake and inculcate healthy practices. Break UR fast with high-protein foods this keeps you satiated for much longer and gives you the energy you require throughout the day. Eggs, sprouts, oatmeal, or a smoothie are good sources of protein. Keep UR lunch low carb and avoid feeling the lazy buzz. Try including a veg sabzi, brown rice or rotis and lentils. Have light dinners to avoid indigestion, upset stomach and heartburn. Try eating grilled veggies, some protein or a bowl of soup. Burn those calories after dinner or lunch. Go out for a short walk, take the stairs, exercise, or walk while you talk on the phone. When in doubt, consult, no one can give you sound advice better than a certified nutritionist or trusted nutritional advisor. They can help you avoid unnecessary health concerns, poor food habits and more. Avoid sugary beverages, sodas, artificially flavoured foods, fried food, junk food and calorie-filled foods. Myths & Facts On British Heart Foundation Diet Myth 1: You are on a diet for only three days. Fact: This is not true. Even though this diet is designed for 3 days, you however should continue to manage and observe your calorie intake for the remaining days of the week. Myth 2: This is a very healthy and nutritious diet. Fact: This diet is not low-fat, low cholesterol, or a low-sodium diet, it is only a low-calorie diet. As a result, it is not a healthy or suitable choice for individuals with health concerns like high cholesterol, hypertension, diabetes and heart disease. Myth 3: You don’t need to count calories in this diet. Fact: Whether UR following a 3 day diet programme or the rest of the four days of the week, you have to keep in mind to eat in moderation. If UR switching one type of food with another, for instance a non-vegetarian option with a vegetarian one, while making sure the calorie intake still remains the same. Whip your waist into shape. Now, you can also get UR personalised 3-day eating plan from one of our trusted and certified nutritional advisors. Don’t fall short on UR wellness, consult our nutritionists to get the best results to enhance URLife, health and nutrition.
Chewy Banana Bars
Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Ease: Approximate cost: INR 150 Serving size: 16 Cooking time: 35 minutes Nutritive value Energy: 67Kcal Carbs: 9.65g Protein: 1g Fat: 2.86g Fibre: 1.30g Ingredients Bananas: 120g Homemade nutella: 60g Seedless dates: 55g Chopped hazelnuts: 35g Puffed Rice (Kurmura): 10g Oats: 45g A pinch of salt Preparation Step 1: Preheat the oven to 180C. Peel the bananas, put them into a bowl and mash. Add nutella and whisk, until the mixture is smooth. Step 2: Put seedless dates and hazelnuts in a food processor, and grind them finely into crumbs. Transfer the crumbs into a bowl and mix in the puffed rice, oats and salt. Step 3: Add the banana and nutella mixture and stir, till it is evenly combined. Spoon the batter into an 8-inch square baking pan lined with butter paper. Press the batter down firmly and evenly in the baking pan. Step 4: Place the baking pan in the centre of the preheated oven for 25 minutes. Let the baked chewy banana cool down for sometime before you slice them into even bars. Store them in an air-tight container.
Crispy Bhindi With Roasted Peanuts
In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Ease: 4 Approximate cost: INR 70 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 123 Kcal Carbs: 10 g Protein: 5.3 g Fat: 6.1 g Fibre: 5.2 g Ingredients Red chilli powder: ½ tsp Turmeric: ¼ tsp Amchur powder: 1/2 teaspoon Okra cut round: 1 cup Salt as per taste Roasted peanuts: 1 tbsp Canola oil for air frying as per taste For the tadka Mustard seeds: ¼ tsp Turmeric: ⅛ tsp Oil: 1 tsp Dry red chili: 1 Cumin: 1/4 tsp Curry leaves: 1 sprig Chana dal: ½ tsp Urad dal: ½ tsp Salt as per taste Preparation Step 1: In a small bowl, combine the oil and bhindi/okra. Air fry the bhindi for 15–16 minutes at 200 C until the bhindi becomes nice and crispy. Step 2: Heat oil in a pan add the mustard seeds, Urad dal and cumin seeds and let them splutter add the dry red chili and curry leaves and fry for a minute Step 3: Add the bhindi/okra and roasted peanuts to the tadka and sauté for 2-3 minutes Serve hot! Okra is a nutritious veggie with many health benefits. It's rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties. One cup of okra only contains 33 calories, yet it has 10% of your daily-recommended levels of vitamin B6 and folic acid. It is also a good source of potassium and calcium and is high in antioxidants, fiber, and vitamin C. It is popularly used in dishes across the world and holds the title of being a superfood. Peanuts are an excellent source of plant-based protein. Protein is essential for building and repairing body cells. The amount of protein a person needs varies, depending on their age and activity level. Peanuts are rich in monounsaturated and polyunsaturated fatty acids that lower heart disease risk. Studies have found eating peanuts five times a week decreased heart disease and reduced the risk of diabetes, gallbladder disease and colorectal cancer.
All time favorites
Roasted Almond Butter & Honey Oat Breakfast Bars
For Almond Butter Roast 1/2 cup of almonds for 3 minutes in a pan till they are golden brown, and then blend them in a high-speed mixer till a paste form. For Breakfast Bars Blend the dates together so that they form a ball. You may need to add a teaspoon of water in case your dates are too hard. Roast the oats and mixed nuts for 2 minutes till they are toasted. Let the breakfast bars cool down, so you can store them in the same bowl as the blended dates. Measure out 1/4 cup of almond butter and mix it in with honey, salt and the date/oat mixture. After mixing all the ingredients thoroughly. In a parchment paper-lined tin (8”X8”) take the mixture and press it down firmly on the parchment paper until it is even and flat. Cover with more parchment paper and let it become firm in the fridge for about 20 minutes. Once it's firm, remove from it the pan and cut them into bar-shaped pieces. Store in an airtight container for up to one week. Packed deseeded dates: 1 cup Gluten free rolled oats: 1 and 1/4 cups Almonds: 1/2 cup Honey: 1/4 cup Mixed nuts: 1/4 cup Pinch of salt
Dry Upma Mix
Dry Upma Mix Ease: 3 Approximate cost: INR100 Serving size: 2 Cooking time: 8 minutes Nutritive value Energy: 555.2Kcal Carbs: 79.2g Protein: 18g Fat: 17.6g Fibre: 11.4g Ingredients Green chillies - 4 Rava - 100g Salt - as per taste Mustard seeds - 10g Jeera - 10g Cashew nuts - 15g Urad dal - 10g Chana dal - 10g Curry leaves - Olive oil - 2 tsp Preparation Step 1: Pour oil in a Kadai. Add mustard seeds, chana dal, cashew nuts, curry leaves and saute for a minute or two. Step 2: Now add Rava and stir fry all the ingredients together. Stop cooking the upma after two-three minutes. Your dry upma is ready; you can store this dry upma mixture up to one month. Step 3: Serve. It Digests Slowly Your body digests upma slowly. This is an advantage as it will keep you full for long. So, you don’t need to snack on anything else. Good For Immunity The vitamins present in wheat rava are good for your immunity. Mainly, Vitamin B and E in it fortify your immune system. Keeps You Energetic Even health experts agree that upma can keep you energetic. Also, when you add enough vegetables to it, you can get some fibre content too. Good For Kidneys The potassium content present in wheat rava is good for your kidneys. In fact, it enhances the function of your kidneys. Good For Your Heart The nutrients present in wheat rava are heart healthy. Also, the selenium content in it is said to be good for your immune system. Vegetables Generally onions, tomatoes and potatoes are added to upma.You can also add green peas and any other vegetables to it. This helps you get lots of vitamins and minerals in your diet. This makes upma nutritious. Good For Bones Minerals like magnesium, phosphorous and zinc present in wheat rava are good for your nervous system and bones too. Good Source Of Iron As what rava is a good source of iron, it can prevent anemia. Also, it enhances your blood circulation. Nuts You can add various types of nuts like ground nuts and cashew nuts in upma. This will make it tastier and of course, you can reap the health benefits of the nuts too.
Nutritional Gains Of A Cauliflower
Nutritional Gains Of A Cauliflower Cauliflower belongs to the cruciferous vegetable family and is packed with fab nutrients that can do wonders for UR health. It has turned out to be a secret superhero since it is extremely low in carbs and fat. It is a significant ingredient for the keto diet that was followed by a large population around the world. This veggie is so versatile that you can use it as a substitute for rice, as a pizza base, make a soup, bake it, make a pachadi, or even freeze them for later use. Without further ado, let's find out what this veggie can do for you health-wise. Nutritional Values Of Cauliflower A cup of cauliflower contains only 25 calories, 77 per cent of your daily allowance of Vitamin C, with high levels of Vitamin K, and B6. It is a natural source of pantothenic acid, omega-3 fatty acids, fibre, choline, biotin, phosphorus, manganese, magnesium, niacin, vitamin B1, Vitamin B2, and protein. Cauliflower has been known to have anti-carcinogenic properties. Studies have also found this vegetable to have a good defense against ovarian, prostate, colon, breast, and bladder cancer. The veggie contains phytonutrients that lend to the reduction of oxidative stress on cells in the body, and anti-inflammatory properties as well. The fibre content in the veggie also lends to an improved digestive process. Cauliflower is so versatile, you can use it as a substitute for rice, as a pizza base, make a soup, bake it, whip-up a pachadi, or even freeze it for later use. Table Source: USDA For 100gm of cauliflower (raw) Name Amount Unit Water 92.1 g Energy 25 kcal Protein 1.92 g Total lipid (fat) 0.28 g Carbohydrate, by difference 4.97 g Fibre, total dietary 2 g Sugars, total including NLEA 1.91 g Calcium, Ca 22 mg Iron, Fe 0.42 mg Magnesium, Mg 15 mg Phosphorus, P 44 mg Potassium, K 299 mg Sodium, Na 30 mg Zinc, Zn 0.27 mg Copper, Cu 0.039 mg Selenium, Se 0.6 µg Vitamin C, total ascorbic acid 48.2 mg Thiamin 0.05 mg Riboflavin 0.06 mg Niacin 0.507 mg Vitamin B-6 0.184 mg Folate, total 57 ug Folate, food 57 ug Folate, DFE 57 ug Choline, total 44.3 ug Lutein + zeaxanthin 1 µg Vitamin E (alpha-tocopherol) 0.08 mg Vitamin K (phylloquinone) 15.5 µg Fatty acids, total saturated 0.13 g 4:0 0 g 6:0 0 g Where Does UR Cauliflower Grow? Some of the states that produce the largest quantities of cauliflower are Karnataka, Uttarakhand, Uttar Pradesh, Himachal Pradesh, Haryana, Rajasthan, Bihar, Gujarat, Maharashtra and Odisha. Upsides Of Eating Cauliflower Rich in antioxidants and phytonutrients that protect against cancer. Great source of vitamins and fibre. Low in calories, helps with weight loss and weight management. Strengthens our bones, improves heart health. Sulforaphane present in cauliflower helps to regulate blood pressure and kidney function. Regulates the immune system and inflammation. Cauliflower contains smaller amounts of thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, and manganese. Improves insulin sensitivity. Helps in preventing oxidative stress. Cauliflower, like other vegetables belonging to the brassica category, is packed with Vitamin C, manganese and other potent antioxidants, which provide nourishment to UR body. Raw Vs Cooked Cauliflower Studies suggest that both forms of cauliflower when consumed have almost the same nutritional value, so it's basically a “win-win” situation. Well, in some European countries cauliflower is eaten raw rather than cooked. Some of the best ways to savour this vegetable are by steaming, blanching, roasting, mashing or sauteing it. One of the few downsides of overeating cauliflower is that it can cause bloating and gas. If you've already had a bit too much to eat, then here's a simple remedy to get rid of gas. Myth 1 Steaming cauliflower is not the best way to preserve the most amount of nutrients. Don’t worry, though — you don’t have to eat it raw if that’s what UR wondering. Studies show that, out of all the cooking methods, steaming cauliflower retains the most amount of nutrients. It is also said to be moderately consumed in hypothyroid patients since it contains goitrogens. However, when cauliflower is steamed, the goitrogen content can be reduced significantly since it leaches into the water. So, steaming cauliflower is the way to go. Myth 2 The stems and leaves of cauliflower are edible and nutritious. It turns out, the stems and leaves of cauliflower are completely edible, tasty, and quite nutritious too. The stem can be cut- up and used with the florets, while the leaves can be tossed in a salad or added in a soup. Cauliflower stems and leaves are excellent sources of calcium, iron, fibre, vitamin C and folate. Myth 3 Cauliflower only comes in one colour. Almost everyone recognizes the creamy-white coloured cauliflower we see in most of the grocery stores and markets. But, did you know that this veggie comes in 3 other eye-catching colours too? Orange has the most amount of beta carotene out of all the cauliflower variants. Purple is filled with anthocyanins, which are the same antioxidants that give purple potatoes their colouring. Green looks like the cauliflower but has the chlorophyll content found in broccoli. If you want more cauliflower recipes, then check out our videos on how to make cauliflower crust pizza and cauliflower curd like rice. If you still want to know more about how you can scale your nutrition then get in touch with our certified and trusted nutritional advisors.
Zoodles in Cashew Lemon Dressing
Shred the zucchini, skin in a vegetable spiralizer cutter. Cut the zoodles once or twice while spiralizing so that you don’t end up with infinitely long noodles. If you don’t have a spiralizer, try julienning the zucchini by hand or just make the zucchini into 2mm thick, flat slices on a mandolin (vegetable slicer) Ease: 4 Approximate cost: INR 120 Serving size: 2 Cooking time: 20 minutes Nutritive value Energy: 180.2 Kcal Carbs: 11.7 g Protein: 6.5g Fat: 12.5 g Fibre: 2.3g Ingredients For the Zoodles Large zucchini: 1 For Cashew Lemon Dressing Cashews: ½ cup (soaked in 1 cup water for 2-3 hours or boiled.) Small garlic clove: 1 Lime zest: ½ Lemon Juice: 1.5 tbsp Nutritional Yeast: 1/2 tbsp (can be substituted with 1 tbsp of grated fresh parmesan cheese) Salt as per taste Pepper as per taste Chilli Flakes (optional) Preparation Step 1: Shred the zucchini, skin in a vegetable spiralizer cutter. Cut the zoodles once or twice while spiralizing so that you don’t end up with infinitely long noodles. If you don’t have a spiralizer, try julienning the zucchini by hand or just make the zucchini into 2mm thick, flat slices on a mandolin (vegetable slicer). Step 2: Steam the zoodles for 2 mins in a colander over a pan of water, retaining the crunch and bright green colour. If UR sauce is too thick, heavy and rich, then you can thin it out appropriately with a little water. Step 3: Mix with dressing in a pan over heat and serve. Store in the fridge in a container for upto a week. Use with zoodles, in salads or as a sauce with chicken. This dish works as a nice complement to my aubergine parmigiana or with some grilled chicken.
Let UR Skin Speak Volumes About UR Health
Let UR skin speak Volumes about your health Not everyone is blessed with beautiful or even close to flawless looking skin. With that being said, peer-pressure can also get the best of you, especially in a competitive atmosphere such as a meeting or party. U R what you eat and UR skin shows it. Water purifies UR skin by flushing out toxins, resulting in reduced inflammation and water retention You can also calculate how much water UR body needs by using this handy formula. UR weight (in kgs) X 0.033 = how much water you should be drinking in a day. Vitamin C-rich fruits like lemon, orange and pineapple help you maintain the integrity of UR skin’s texture and elasticity. The best part about vitamin C-rich fruits is you can eat them or even apply them directly on U R skin as a mask. Green tea is rich in antioxidants and is highly recommended for glowing skin. It is also known to remove toxins from your body and has an anti-inflammatory effect. Consume before 4pm. Place the used tea bags in the fridge so they can be used as an eye pack when UR eyes are tired or puffy. Almonds and walnuts are loaded with vitamin E and selenium, which protect your skin from harmful U.V. rays and boosts immunity. Zinc and selenium in nuts are excellent antidotes for acne. Use almond oil as a natural body moisturiser post UR shower and dab dry with a towel lightly. Sweet Potato is a superfood with excellent antioxidant properties in the form of beta-carotene, that converts into vitamin A which repairs UR skin cells. 2 Fab Sweet Potato Facepacks Facepack 1 To reduce oiliness Boil one or half a sweet potato. After the potato is completely boiled, mash it thoroughly. Add a tablespoon of honey and apply it on your face and wash it after five - ten minutes. Face pack 2 Reduce puffiness around UR eyes and lightens dark circles Cut sweet potato into two slices and place it on UR eyelids. Remove the slices after five to ten minutes. Flaxseeds are essential fatty acids (omega 3 fatty acids) that maintain the moisture of UR skin. A teaspoon of flaxseeds powder works wonders for anyone with dry skin or allergies. Beetroot is a colourful vegetable rich in beta carotene and phytonutrients that boost gut health and keeps your skin healthy. A small glass of beetroot juice can help purify UR blood making your skin look clear. Diet For Healthy Skin Early morning Hot water with lemon and honey or green tea Breakfast Oatmeal with almond powder + half apple+ almond milk and honey (optional) Mid morning snack Smoothie or fruit ( watermelon, papaya or apple) with green tea Lunch Carrot & tomato soup 2 rotis+ spinach daal with okra or carrot, peas or poriyal sabji and 1 curd or cucumber raita Evening snack- Sprout salad or raagi java Dinner – Spinach soup + fish and steamed veggies Pre bedtime snack- Apple or Buttermilk+ 1 tsp flaxseed powder Miracle drink for Skin - Skin Smoothie Prep 5 minutes Ingredients 1 tomato 1/4 beetroot 2 stalks coriander 1 tsp Chia seeds 1/2 tsp lemon juice Salt and pepper Preparation Wash all the ingredients Peel beetroot and cut it into small pieces Dice tomato and coriander finely Soak chia seeds for 20 minutes Blend all the ingredients and serve chilled Love the skin U R in by trying our customised diet plans and get healthy and radiant skin.
5 Questions to ask UR nutritionist
5 Questions to ask your nutritionist. Doctors of the future are those that treat nutrition as medicine and work with certified professionals to prescribe a healthy eating plan for their patients. Food is medicine and U R what U eat. 80% of lifestyle diseases are a result of bad eating. If you believe, prevention is better than cure than consulting a qualified nutritionist is absolutely necessary. A nutritionist helps you set a lifestyle, for me, he/she is as important as my doctor. Make sure UR nutritionist is not an enthusiast but has, a. PhD/MSC in diet/nutrition/clinical nutrition. b. PGD in Sports Nutrition, experience counts for only 40%. There are so many diets out there, what is UR USP and on what basis are you planning to suggest a plan for me? This helps understand the approach that’s going to be followed. Nobody knows UR body better than you. Check if the approach suits UR lifestyle before committing to a plan. Family, budget and living environment can play a huge role in meeting goals. Choose wisely. Has UR nutritionist asked about UR budget, working environment, UR daily lifestyle, levels of stress, blood work, medical history and reason to lose weight before prescribing a plan? If UR nutritionist doesn’t spend time understanding you, he/she obviously doesn’t care. Find someone within UR budget that can advise you correctly. Many people avoid going to a nutritionist thinking that it may increase the spend on groceries per month. A good nutritionist will help you plan for the family and give you enough knowledge to work within UR budget. If they forget, don’t forget to ask. How do I keep in touch & how will you track my progress? A lot of nutritionists have assistants that they work with. It’s fine as long as UR disciplined and can check in with the main nutritionist every 15 days. Connect with the team a minimum of once a week. Buy short term packages, see how they work and then commit to a longer plan. Don’t get swayed, U know UR willpower and determination best. If possible, keep a daily food log to track UR progress. Be honest with yourself. What are the key takeaways that need to be followed to achieve my goal? A nutritionist should set guidelines that are easy to work-around. Adapt them to UR lifestyle and get one step closer to achieving results. Who doesn't like junk food after a long day or on a cheat day! I’m not against indulging but find a balance. UR nutritionist should guide you towards being conscious of what you consume. What happens if I don’t reach my goal and cheat a bit? Well, discipline is key if you want to be successful in anything in life. It’s hard for me as well but it's all about willpower. Personally, I recommend shorter goals as its easier to be strict. If you decide to cheat then don’t have great expectations. UR body will respond only when UR mind is set to achieve UR goal. If you don’t reach UR desired goal, give it another shot. But try harder next time, practice portion control, try intermittent fasting or other ways to change UR spontaneous eating patterns. I truly believe in trying, try & keep trying till you succeed.