Website: www.talwalkars.net Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members. A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

1. Loosing Your Mind On Crash Diets??? Stay Fit The Right Way….!
Common dressing room talk
Lady one: Wow Ms.X…you looking lovely seem to have lost oodles of weight, how did you manage it
all?
Lady two: Thanks I followed this vegetable juice diet for a month and see what I am today…Planning
to follow it for another two months more now on
After 3 months
Lady One: Hey Ms X errs… I guess you have piled on those pounds again, the diet didn’t it work well
for you
Lady Two: No couldn’t follow it for long…soon bounced back to the original weight and cant seem to
fit into my old clothes anymore.
Am sure most of us struggling to lose that stubborn flab have experienced this yo-yo effect of weight
loss at least once.
Crash diets are synonymous to body abuse! You're body will cope and allow weight to be forfeited,
but only at a price.
So if it is not restricting the calories what is the best solution?
A fat loss diet should have a balance of three essential macro nutrients your carbohydrates, fats and
proteins along with vitamins and minerals.
Carbohydrates: The hidden key
Carbohydrates in any form good or bad if over-consumed makes it difficult for the body to strike the
correct balance between using it to fuel our workouts and to support day to day living, and avoiding
its transformation into body fat. Fast acting carbohydrates – even in small quantities such as the
simple variety, which include white rice, breads, white flour and some fruits like banana, grapes etc.
- cause insulin spikes like a rocket being shot in the air. This transforms these carbohydrates into fat.

2. Fats: Eat fats to burn fat
Fat should not be avoided. While fats are the most energy dense of all the macro nutrients, they are
a vital part of a diet. Many unsaturated fats are essential because our body does not make them.
Without these fats, our bodies would not function properly, and you need proper functioning if you
want to lose fat. Great sources of these types of fats are olive oil, #flax seed oil, walnuts, peanuts,
fish oil (capsules) etc.
Protein: Food for muscle
As a nutrient that requires more energy to process and which is instrumental in building the muscle
mass needed to increase metabolic rate, protein is important for fat loss success
Protein is the only macro nutrient that has an RDA, Recommended Daily Allowance, and it is .8 g of
protein/kg of body weight Quality protein is important. Eating a variety of protein sources will
ensure that you are getting enough to meet your basic requirement. Quality sources are usually in
the form of animal tissue such as fish, chicken, and eggs, low fat milk and milk products.
So to sum it up a balanced eating plan, is what leaves you to make in all the difference. For a
balanced eating plan to be successful, you need to make these simple choices
 Eat plenty of vegetables, legumes and fruits;
 Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain;
 Include lean meat, fish, poultry or alternatives;
 Include low fat milk, yogurts, cheeses or alternatives;
 Drink plenty of water;
 Limit saturated fat and moderate total fat intake;
 Choose foods low in salt;
 Limit your alcohol intake, if you choose to drink.
 Consume only moderate amounts of sugars and foods containing added sugars.
Starving yourself and loosing your mind with obnoxious diets is not enjoyable and takes the fun out
of eating. Eating should be enjoyable not stressful. The only way to lose fat is to do it slowly, with a
balanced diet.
Forget crash diets and lose fat the right way!