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05 Oct

Even when your fitness goals have nothing to do with how much weight to lose, nutrition is still a vital aspect of fitness. In whichever stage of life you are and whatever your fitness goals are, nutrition is one such element that plays an important role in your overall fitness and well-being.

With that said, nutrition is not just about eating healthy food. One needs to understand the body’s requirements according to the health condition and lifestyle.

However, with so many weight loss and healthy living formulas being marketed everywhere, it can sometimes become overwhelming. Besides, these well-marketed methods may give results, but can be at the cost of your overall good health, either physically or mentally.

That’s where right guidance and coaching plays an important role. Nutrition Coaches bridge the gap between the desire to be healthy and being healthy. A nutrition coach can be a great way of ensuring that what you are eating is safely helping you achieve your fitness goals.

Benefits of Nutrition Coach

Nutrition & Wellness Coach is an expert in the field who provides continuous support and guidance throughout the fitness journey. as you set goals and make sustainable changes that improve your health and wellbeing.

When you are confused with the choices to lead a healthy and fit lifestyle, nutrition coaches with their knowledge can come to your rescue. Here are some reasons to hire a coach instead of trying to figure it out all by yourself.

Personalized Nutrition

Readymade diet plans are generic eating plans that are made without considering a person’s body type, composition and lifestyle factors.

A nutritional coach will draft a personalised nutrition plan according to an individual’s body and lifestyle requirement instead of a one size fits all approach. He will monitor a client’s progress and will make systematic and precise amendments as per the needs.

Diet Planning

A certified nutritional coach can formulate healthy meal plans to meet client’s nutritional needs and aid their workouts. A good coach knows the best so they teach clients that a meal plan that promotes starvation isn’t a viable option for long-term success.


During the fitness journey, everyone experiences low-motivated days when they may even feel tempted to give up. A coach supports and encourages the client and helps them mentally get over those hitches on the road. They help the client to stay focused on long-term goals.


The advice of the nutrition coach is based on scientific and thorough research. They have expertise in understanding the body processes and how to get the best from resources. They can expose the nutritional myths and help clients in more balanced eating.

Progress Monitoring

It is important to keep a track of the progress to make changes in the diet and lifestyle. The scale isn’t always a good measure and the coach knows when to use it and when not to. A nutrition coach helps clients track their progress and make changes in their diet and exercise routine over time.

Disclaimer: Nutrition or Wellness Coach Does Not Treat Illness

It is beyond the scope of practice of a nutrition coach to diagnose or treat any medical ailment. They can refer their clients to a specialist for additional medical testing. They ensure to get medical clearance before beginning a new eating plan.

26 Sep

There have been a lot of discussions about healthy eating. To take it one step further, healthy eating is about choosing the right food in the right proportion. Few questions need to be answered while considering healthy eating.

  • What type of foods to put on your plate?
  • How much should be the portion size?
  • How often should you eat?

While it is important to ensure to provide your body with the essential nutrients with every meal, one also has to take care of the food groups and portions of each of these food groups. And it all starts with your plate.

While following a healthy eating plan, what food you take on your plate is an important consideration. So, when it comes to filling your plate, think quality over quantity. Building a meal centred around nutrient-dense, wholesome fruits and vegetables are important.

How to create a healthy eating plate

Fruit, vegetables, whole grains, legumes all provide vitamins, minerals, dietary fibre and nutrients. Fill half your plate with fruits and vegetables and the remaining half with fibre and protein to create a healthy foundation for every meal. Besides, ensure one serving of low-fat or fat-free dairy to round out each meal.

Fruits & Vegetables

Fruits and vegetables are low-calorie foods with tremendous health benefits. They are an important source of nutrients, including potassium, dietary fibre, folate (folic acid), vitamin A, and vitamin C. Choose from a variety of colourful fresh fruits and vegetables. Make sure to include a variety of different colours like greens, reds, and oranges to get a wider variety of nutrients and health benefits.

Whole Grains for Healthy Carbs

Carbohydrates should be your body’s main source of energy in a healthy, balanced diet. Starchy vegetables and whole grains are rich in healthy carbs. Besides, they also provide many other nutrients, including dietary fibre, several B vitamins, and minerals, like iron, potassium, magnesium, and selenium.

Lean Protein

Proteins play a crucial role in metabolism, immunity, fluid balance, and energy. Foods that provide high levels of protein include dairy and plant proteins. These foods provide not only protein but B vitamins (niacin, thiamin, riboflavin, and B6), vitamin E, iron, zinc, magnesium, and calcium.

Healthy Fats

Healthy fats provide essential nutrients and can come in lots of shapes and sizes. It could be part of your protein or part of your vegetable intake in the form of nuts or seeds. Oils derived from plants provide essential fatty acids, mono- and polyunsaturated fats and vitamin E.

Step up to Supplements

While creating a balanced meal plate can get you the essential nutrients, due to certain health conditions or food allergies, you may at times have nutritional gaps that may need to be filled by supplements. The supplement can help ensure you are getting all the nutrients you need. However, it is important to talk to a nutrition expert before taking any supplements.

Healthy food choices vary from person to person, depending on age, gender, overall health, and physical activity. Though it may seem difficult to make every meal perfectly divided into food group portions, taking small steps can make a difference and lead to healthy lifestyle choices. Talk to our nutrition expert at 8 Fitness Tips to learn more about balanced nutritional meals.

04 Jun

Ageing is a gradual process that can be slowed down but never stopped. Two people of the same age
may look different in terms of their age. This is because of a combination of factors including genetic
makeup, heredity traits and lifestyle.
While wrinkled skin is the first sign of ageing, it is not the only factor to be considered while you are
working on slowing down your ageing process. Anti-ageing is more than looking young. It’s about
having an active physical and healthy mental state to enjoy life.
Here is how you can ensure a better lifestyle and routine practices to delay ageing or slow it down.

Regular Exercise
Exercise can improve your health to the point where you look and feel younger than you are. Regular
exercise can help you build stronger muscles, stave off chronic illnesses, and make your clothes fit a
whole lot better.
As we age, if we are active, we maintain our ‘horsepower,’ or fuel economy. This means regular
exercise can maintain a better quality of life because it gives the body the flexibility to move around
Exercise keeps skin cells healthy and vital by increasing blood flow, sending more oxygen and
eliminating waste.

Right Nutrition
Irrespective of your age, the right nutrition is important at every stage of life. It is essential for the
health and the maintenance of optimal functions of many organ systems in the human body. It is also
one of the most important anti-ageing techniques.
Good nutrition gives you energy and can help you control your weight. Fueling your body with the right
nutrition can also help prevent some of the age-related challenges. Adequate hydration, nutrition and
intake of vitamins and minerals are essential anti-ageing techniques.

Mental Fitness
Many of the so-called age-related changes that affect the mind, such as memory loss, are
lifestyle-related challenges. The brain is like a muscle. Just as muscles get flabby from sitting around
and doing nothing, so does the brain. When the brain is not put to regular work, its functions will
decline. And therefore, these age-related changes in the brain can be addressed by keeping the mind
active and alert.

Reading, playing brain games and socialising will not only keep the brain active but will also keep
stress under control which is also one of the signs of mental ageing.

Ageing right is more than fighting the wrinkles on the face. Anti-ageing is about being healthy and
happy. While it is important to look youthful at the time, maintaining strength, endurance, and stamina
is also important to feel young. And all this requires a fine balance of nutrition, diet, and exercise.

30 May

स्वस्थ मस्तिष्क और शरीर के लिए वरदान – ब्राह्मी

आयुर्वेद में हर तरह की बीमारी का संपूर्ण ईलाज मौजूद है। प्राकृतिक औषधियों के प्रयोग से कई तरह के असाध्य रोगों को पूरी तरह ठीक करने में आयुर्वेदिक औषधीय पद्धति ने अच्छी सफलता पाई है। 

इन्हीं प्राकृतिक औषधियों में से एक औषधि है ब्राह्मी जिसे ‘ब्रेन बूस्टर’ के नाम से भी जाना जाता है। फूलों सहित यह पौधा गुणकारी औषधि के रूप में प्रयोग में लाया जाता है। याद्दाश्त बढ़ाने बढ़ने के लिए सबसे बेहतरीन प्राकृतिक औषधि, ब्राह्मी, मस्तिष्क के शॉर्ट टर्म मेमोरी और लांग टर्म मेमोरी को बेहतर बनाने में महत्वपूर्ण भूमिका निभाती है।

आइये जानते हैं कुदरत का वरदान माने जाने वाली इस जड़ी-बूटी के कई अन्य फायदों के बारे में:

ब्राह्मी के फायदे

स्मरणशक्ति बढ़ाने में मददगार – ब्राह्मी के सबसे बेशकीमती लाभ स्मृति, एकाग्रता और दिमाग को उत्तेजित करने की क्षमता है। 

अल्जाइमर के मरीज़ों के लिए फायदेमंद – ब्राह्मी में एमिलॉइड नाम का कंपाउंड पाया जाता है जो अल्जाइमर्स की बीमारी में काफी फायदेमंद होता है। साथ ही यह अल्जाइमर की वजह से दिमाग को होने वाले नुकसान से बचाने में भी मदद करता है।

तनाव को काम करे – ब्राह्मी कोर्टिसोल के स्तर को कम करने में मदद करता है, जो कि एक स्ट्रेस हार्मोन है। इसका प्रयोग तनाव और चिंता को कम करने के लिए किया जाता है। यह तनाव के प्रभावों को खत्म करने का काम करता है। 

शरीर को बनाए स्वस्थ – ब्राह्मी में भरपूर मात्रा में एंटी ऑक्सीडेंट पाया जाता है जो कि एक स्वस्थ जीवन के लिए जरूरी होता है। यह शरीर के उन तत्वों को जड़ से खत्म करने का काम करता है जो कैंसर सेल्स को बढ़ने में मदद करते हैं।

पाचन तंत्र को बनाए स्वस्थ – ब्राह्मी के नियमित सेवन से पाचन संबंधी दिक्कतें भी दूर होती हैं, और  पाचन तंत्र भी मजबूत होता है। 

ब्लड शुगर लेवल को रेगुलेट करे – शरीर में ब्लड शुगर लेवल को सही तरीके से रेगुलेट करने में भी ब्राह्मी अहम योगदान देता है। इसके साथ ही साथ यह हाइपोग्लिसीमिया के लक्षणों से भी आराम दिलाने में सहायक है।

त्वचा और बालों के लिए फायदेमंद – बालों में डैंड्रफ या फिर खुजली की समस्या भी ब्राह्मी के प्रयोग से ठीक हो सकती है। तमाम तरह की सौंदर्य समस्याओं में ब्राह्मी का प्रयोग औषधि के रूप में किया जाता है। इसमें मौजूद एंटी ऑक्सीडेंट्स शरीर से टॉक्सिंस को बाहर निकालने का काम करते हैं।

ब्राह्मी का प्रयोग करने के तरीके 

ब्राह्मी के उपयोग का असली कारण मानव स्वास्थ्य पर हो रहे इसका अच्छा प्रभाव है। ब्राह्मी सामान्यतः एक ताजा सलाद के रूप में प्रयोग की जाती है। लेकिन इस जड़ी बूटी को सुखाकर, पीसकर और किसी भी अन्य रूप में इस्तेमाल किया जा सकता है। इसकी पत्तियों को चबाना एक विटामिन सप्लीमेंट की तरह टॉनिक का काम करता है।

  • ब्राह्मी का तेल त्वचा पर लगाने से त्वचा स्वस्थ बनती है। इस तेल की सिर में भी मसाज की जाती है जिससे दिमाग तेज़ होता है। 
  • ब्राह्मी का पेस्ट बनाकर उसे त्वचा पर लगाया जा सकता है। इससे त्वचा स्वस्थ रहेगी। 
  • ब्राह्मी टैबलेट के रूप में भी खाई जाती है।
  • ब्राह्मी का पाउडर कई स्वास्थ लाभ प्रदान करता है।
20 Apr

Cholesterol has remained one of the most lesser-known and lesser-understood substances of the human body. For years, it has been believed that cholesterol in foods can cause heart disease. It can be a bit complicated since there is also a type called HDL cholesterol which is considered “good” because it protects against heart attack and stroke.

So, before labelling it as good or bad, let us understand what cholesterol is and how it affects our everyday health.

What is Cholesterol?

Cholesterol is a fat-like substance that is required by our body to carry many metabolic processes. It is made in our liver and has many important functions. Our body needs cholesterol in the production of hormones like oestrogen, testosterone and adrenal hormones etc. It is also required to produce Vitamin D and bile acids that help us digest the food. 

However, the amount of cholesterol required by the body is usually produced by the body itself. And like anything in the body, too much cholesterol or cholesterol in the wrong places creates problems. High levels of cholesterol can increase your risk of many lifestyle challenges. It is therefore important to keep the cholesterol level under the required amount.

Cholesterol and Lipoproteins

Cholesterol does not dissolve and therefore cannot travel on its own through the bloodstream. The liver produces particles called lipoproteins to carry cholesterol through the bloodstream. These lipoproteins are a combination of fat (lipid) and protein. Cholesterol is also a type of lipid which gets attached to the proteins so it can move through the blood.

There are majorly two types of lipoproteins – High-Density Lipoprotein (HDL) and Low-Density Lipoprotein (LDL).

HDL transports cholesterol to your liver to be expelled from your body. It helps to get rid of the excess cholesterol from your body so it does not end up in the arteries.

LDL takes cholesterol to your arteries, where it may collect in artery walls and can build up plaque. This may form a clot and get stuck in the narrowed space.

For a healthy and disease-free life, your HDL should be high and LDL should be low. Factors such as inactivity, obesity and an unhealthy diet contribute to high cholesterol and low HDL cholesterol. 

How to improve your cholesterol?

Certain lifestyle changes can lower your cholesterol and help prevent you from having high cholesterol in the first place.

Heart-healthy Diet

Eating a heart-healthy diet is important to reduce cholesterol and improve your heart health. Here is how you can do it.

  • Lower your consumption of saturated fats and eliminate trans fats from your diet.
  • It is also advisable to eat foods rich in omega-3 fatty acids as they have plenty of heart-healthy benefits.
  • Including soluble fibres in your diet can also reduce the absorption of cholesterol into your bloodstream.
  • Adding whey protein to your diet is also beneficial as it lowers both LDL cholesterol, total cholesterol and blood pressure.


Physical activities like brisk walking, cycling etc. can help improve high-density lipoprotein (HDL) cholesterol.

Weight loss

Extra pounds contribute to high cholesterol. Keeping your weight under control can influence the way your body absorbs and produces cholesterol.



20 Apr

Weight gain after pregnancy is inevitable and natural. However, it also goes away as naturally as it gets put on. One just needs to follow a few healthy lifestyle habits and watch their diet.

Besides, it is recommended to not rush and adopt a gradual approach to weight loss after pregnancy. Always adopt a gradual and effective and reliable post-pregnancy weight loss plan. Losing weight too rapidly after your pregnancy makes your body release toxins into your blood contaminating your breast milk.

Here are a few tips that can help shed those extra kilos and keep you healthy and fit in your motherhood journey.

Post-pregnancy Weight Loss Tips


It is better to keep some time aside from your daily routine for exercise. Besides helping in post-pregnancy weight loss, it also offers various other benefits. Exercise helps in reliving the new mommy stress and pep up the mood.

Stay hydrated

Water boosts your metabolism and helps keep a check on your appetite by making you feel full. The best way to check if you are drinking enough fluid is to keep a watch over the transparency of your urine. Clear urine is an indication that you are drinking an adequate amount of water.


Sleep-deprivation triggers unhealthy lifestyle choices like binge eating and drinking. Besides, insufficient sleep makes your body release the cortisol hormone, which aggravates the hunger pangs.

Keep healthy snacks close at hand

Breastfeeding spikes the appetite and causes hunger pangs. This has to be dealt with healthily by stocking up on healthy snacks instead of junk.

Post-pregnancy Weight Loss


Fibre improves your digestive health. Consuming food rich in soluble fibre keeps your hunger hormones in check making you eat less.


Healthy protein can boost metabolism and bring down calorie intake by decreasing your appetite.

Complex Carbohydrates

Complex carbohydrates provide you with energy all around the day, as they take longer to break down.

Unsaturated and Polyunsaturated fats

Do not avoid fats completely to lose weight post-pregnancy. Instead, opt for unsaturated and polyunsaturated fats to keep your body healthy and improve cardiac function.


Generally, nine months is the average time to lose the baby weight. However, every woman takes a different amount of time to lose her post-pregnancy weight depending on the diet and activity level.

Along with exercise, eating a healthy diet rich in proteins, carbs and fibre, drinking enough water and getting the much-needed rest is important to get back in shape.

20 Apr

Nutrition and exercise are two of the most important factors that define your overall health and lifestyle struggles. Besides, there is a strong connection between these two factors. Right food consisting of proper nutrients can fuel your exercise and help the body to recover and adapt to the muscle changes. 

However, before you plan your diet and exercise regime, it would be good if you learn about what to eat when – before and after your workout sessions.

What to eat before Workout?

The right balance of all the required macronutrients is important while planning your pre-workout meal. Optimal nutrient intake before you begin your workout session will maximize your performance and minimize the damage caused to the muscles.

Protein, carbohydrates and fat are the three major macronutrients that should be consumed before a workout session. All three of these are the key sources of energy but contribute differently to a pre-workout meal.


The building block is essential for maintaining and repairing muscle fibres during the workout.


Consuming the optimum amount of carbohydrates before a workout gives the body the energy to perform well.


For long-duration and moderate-to-low-intensity exercises, fat acts as a source of fuel. Besides, the nutrient also helps in maintaining blood glucose and insulin levels during a workout session.

If you have had a full meal, wait for 2–3 hours before your workout. Else, choose simpler carbohydrates or proteins as a quick meal before your workout.

What to eat after a workout?

It is important to refill your body with the right nutrients within 15 to 30 minutes of your workout sessions for the muscles to recover faster. Eat a small healthy snack shortly after exercising to restore energy levels.

Given below are the nutrients which you should consume after your workout session.


Carbohydrates recharge the body, restore its fuel supply and help to promote glycogen storage.


Protein helps the muscles to heal and prevents the loss of lean mass which contributes to a muscular and toned appearance.

Omega-3 Fatty Acids

Omega-3 fatty acids boost the synthesis of muscle proteins and increase the size of muscle cells.


Drinking a good amount of water during and after a workout promotes performance and recovery.


Talk to the fitness and health experts at 8 Fitness Tips to plan a nutritional strategy that fits your health goal.

22 Mar

The relationship between nutrition, health and learning is undeniably strong. Nutrition is one of the three significant factors that impact a child’s development. Convenient and takeout food can harm your child’s health. These negative effects of unhealthy eating in childhood can develop into lifelong diseases.

Nutrition for children is based on the same core principles as nutrition for adults. Children need the same nutrients as adults but in different amounts. The key is a healthy and appropriate balance of diet and physical activity.

The major nutrient requirements for kids include protein, carbohydrates, fats, calcium, iron, folate, fibre, vitamin A, vitamin C etc. The portions of each respective food group will depend heavily on age, genetic makeup, and physical activity. It is important to understand each food group to develop a well-balanced and nutritious diet for your child.

Let us understand the importance of nutrients in kids’ development:

Protein is a source of essential amino acids that contribute to the mental and physical health of children. Insufficient protein in kids’ diet can cause fatigue, lack of concentration, slowed growth, lowered immunity and more.

Iron is a mineral that forms haemoglobin, which carries oxygen to the body. If your child’s diet lacks iron, he or she might develop iron deficiency. Kids tend to look pale, experience poor appetite, slowed growth and development, feel tired, weak and irritable.

Calcium & Vitamin D
Children who get enough calcium start their adult lives with strong bones. That protects them against bone-related problems later in life. Similarly, deficiency of vitamin D causes delayed motor development, muscle weakness, aches and pains, and fractures.

Vitamin C
Vitamin C helps for the growth, development and repair of all body tissues. A child’s growing body can’t produce vitamin C on its own. Insufficient vitamin C may cause fatigue, inflammation of the gums, spots on the skin, joint pain and poor wound healing.

Vitamin A
Vitamin A serves a variety of purposes in both kids and adults. It helps growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, and works to prevent infection.

Fats play an important role in the development of a child’s brain and helps them reach their maximum growth potential. They are important to the brain and play a role in the formation of hormones. Limiting a child’s fat intake deprives him or her of essential nutrients. Many low-fat diets are low in zinc and vitamin E.

Healthy eating habits are more likely to stay with the kids if they acquire them as a child. That’s why it’s important to inculcate healthy eating habits in childhood. It will help them stick with these eating patterns and avoid developing chronic diseases as a child or as an adult.

28 Feb

Healthy, shiny and strong hair not only contributes to good looks, but it is a sign of healthy and nourished you. Although it is easy to get carried away with the “so-called” best and natural products marketed to make your locks look healthy and shiny, one thing which you cannot ignore when it comes to healthy hair is the importance of proper nutrition. Nutrition is one of the most important things to keep your hair at their best.

A healthy diet is beneficial not just for your internal body but your external body (hair and skin) as well. A right diet which includes the key nutrients ensures hair growth, prevents breakage and moisturizes your hair.

It has also been observed that the texture and speed of hair growth are based on genetics, gender, age, hormones. Besides, nutrient deficiency like anorexia, anaemia, zinc deficiency and hormonal fluctuations like menopause, polycystic ovaries, thyroid disease also affects hair health.

Here are a few of the nutrients that can make your mane healthy:

Hair’s structure is made of hardened proteins called keratin. Insufficient protein can lower down the generation of this important building block thereby slowing down the hair growth and making your hair weak. Include a high-protein for better hair health.

Biotin is a nutrient that has been responsible to promote hair growth. Biotin interacts with cell enzymes to produce amino acids. These are the compounds that form the most important proteins Deficiency of biotin can lead to hair loss. Carrots, almonds, walnuts and cauliflower are some of the natural sources of biotin. If you are considering taking supplements, you can talk to the expert nutritionists at 8 Fitness Tips for a recommendation.

Iron found in red blood cells is responsible for providing nourishing oxygen to the hair follicles. Even when the iron level in the blood looks normal, there can still be a chance of deficiency of ferritin. Ferritin stores iron and supplies it to the body when it needs it. Deficiency of ferritin can slow or even stop the hair growth and can also cause hair to fall. Eat iron-rich foods to keep the supply of the nutrient sufficient in the body.

Omega-3 Fatty Acids
The cell membranes of your scalp’s skin contain Omega-3 Fatty Acids. It is also found in the natural oils that the scalp and hair produce, to stay hydrated. Sufficient supply of these essential fatty acids can prevent dryness of the scalp and help in hair growth. Incorporate flax seeds, walnuts, soybeans or fatty fish in your diet to ensure a healthy dose of omega-3s.

B Vitamins
Vitamin B6, B12 and folate produce red blood cells which carry oxygen and nutrients to the cells in the scalp and hair follicles. Deficiency of B vitamins can make your hair prone to breakage and loss while slowing down the growth. Beans, chicken, oatmeal and low-fat dairy foods are good sources of B vitamins.

Vitamins C
This essential nutrient does a couple of things to help promote healthy hair: Vitamin C helps absorb iron. It’s also used to form collagen, a structural fibre that makes up the connective tissue in the body, which hair follicles require for optimal growth.

Zinc helps strengthen your hair follicles and prevent hair loss, by binding its proteins. It also plays a role in your oil glands functioning properly, which protects your locks from dryness and dandruff. Shellfish, like oysters, crab, lobster, clams and mussels all have high zinc content. Sunflower seeds, peanuts, pine nuts, beef, lamb, pork and cereals with whole grains and bran are some other zinc-rich foods to choose from.

These minerals assist the body in repairing damaged hair and strengthening hair follicles. You need every strand you have, so eat foods rich in these minerals to keep your stylist in the business.

The next time you admire your mane in the mirror, give these healthy hair nutrition essentials a big thank you. And if you’re looking to improve your hair, evaluate your eating habits to see what might be lacking; the advice of an expert nutritionist can also help.

Call 8 Fitness Tips for all your nutrition related queries!

23 Feb

First thing first – Mindful Eating is not a diet!

Food makes up your body. It is the reason why your body exists. So, besides what you eat, how you eat also plays a crucial role in the making of your body.

In today’s fast-paced world, where everyone is in a hurry and multi-tasking, being mindful, a Buddhist practice of being fully present and sensing without judging, connects you with the environment around you.

Similarly, mindful eating makes you fully aware of the eating experience and your thoughts and feelings about food. It helps in slowing down the eating process and savours every bite. When we pay attention to what we eat, it tastes better and more satisfying.
Understanding hunger, craving and fullness cues
Hunger can be deceiving. Many people may misunderstand the body’s sign of being hungry. You eat and still not satisfied, you don’t eat for a long time and still don’t feel hungry. Mindful eating encourages you to explore and understand the difference in advance of a meal and prevent unnecessary food intake. It may help you in cutting down on your food cravings.

When you pay more attention to the feeling of fullness or focus more on the flavours, you become aware that you have had enough.

Weight loss/ Fitness Goal
Weight loss can be another one of the benefits of mindful eating. It has been observed that when people start feeding actual hunger cues, they’re likely to lose weight.

Mindful eating can also help you change unhealthy eating habits. It can also help curb binge eating, emotional eating and hedonic eating. Because when you eat mindfully, you are not just sitting down and eating. You pay attention to your patterns around food, when you eat, where you eat and why you eat.

Other benefits
Mindful eating can be used as a tool to recognize and change your eating behaviours and thereby develop other benefits as well.

Mindful eating does not restrict any type of food and so allows you to have a wider variety of food on your menu.
Practising mindful eating can aid good digestion, reduce overeating, enhance the flavours of food and improve your psychological relationship with food.

How to practice mindful eating
Here are some tips that can help you practice mindful eating:

Come to the table with an appetite.
Take at least 15min to sit down and enjoy your meal.
Avoid distractions whilst eating.
Do not rush. Schedule time to eat your meal when you have adequate time.
Always sit and eat.
Eat everything on a plate or bowl even if it has come in a packet.
Make efforts to chew your food thoroughly and consciously.
Savour and taste your food using all your senses – look, feel, smell and taste.

We eat to nourish our body and provide nutrition to facilitate optimal functioning. Paying attention to what and how we are eating makes you feel better both physically and psychologically.