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Thanks Kirti for your kind words 🙏🏻🙂

While timings don't influence obesity, body fat and muscle mass directly. But, having food just before bedtime, affects the length and quality of sleep. Leading to other health issues. Having dinner 2-3 hours before going to bed, is best.

Thanks Sumit for your kind words. Yes I do, through a mix of foods (eggs, paneer, soya, curd) and protein powders (whey and vegan). I started with 0.8 Gm/Kg of my body weight and slowly increased it to 1.8 Gm/Kg, as my ability to digest it increased slowly with workouts.

Hi Srikanth, I understand your problem. People are giving confusing advices just for views. I can’t tell you what to eat. But I will share what I eat to complete my protein needs. 1. I am vegetarian but have added eggs in my diet. Because no chick is ever going to hatch from it. I consume 3 whole eggs everyday. 2. I also consume whey and vegan protein powder and consider them absolutely safe. 3. I love paneer and have them almost every other day. I have done regular blood checks and can confirm that paneer hasn’t increased my cholesterol levels so far. 3. I consume soya also once a week. It is an excellent source of protein and I haven’t seen any downside yet. 4. Milk and curd are excellent sources. I take them both. If you find milk difficult to digest, you can try curd. Regular exercise makes it easy to digest them. 5. Agree on nuts and seeds, we can’t fulfill our protein needs from them. Hoping this helps.

Thanks for the detail clarification. Recently on youtube feeds got to know about your channel, loved your content. hope people will get benefited from your indepth knowledge, looking forward for your upcoming videos.

My pleasure Srikanth. I am glad you like the content, thanks so much for your kind words and support :)

I talked about diabetes, will try covering hypothyroidism as well in future. In most cases a good diet and exercise solves a lot of problems.

Thanks for your kind words My response to your questions being: 1. No idea on “happy hormones” but many studies point to the fact that just walking regularly uplifts our moods significantly. Which then would help manage relationships much better. 2. I don’t think so. Anyone can do pushups, pullps and squats anywhere and walk for 50-60 mins (you can check my workout video for details) Food is quite cheap in India. Eggs for example are super cheap and super nutritious. You just need to understand what and how much to eat. 3. Having 8 hours of sleep per night is enough. Naps are just good to have. Just ensure you sleep well everyday. Take care and stay healthy.

Let’s start with what we can do at our end at least.

Thanks, appreciate your feedback. Will try to work on it in my next one.

Great stuff Dhruv. Many congratulations on the progress so far. Just keep going, I am rooting for you.

😂😂

Amazing transformation, Sanjeev. The best part of your story is maintaining the lost weight through nutrition and regular exercising. Great stuff!!

That’s when you need sports the most.

Yes true.

True, simple tweaks in our diet, coupled with some exercise would change things significantly.

What's wrong with roasted papad without any oil?

Nothing wrong, in fact I prefer it that way. What matters is the total calories, the total macro (carbs, protein, fats) and the total micro (minerals, vitamins etc) nutrition our body is getting everyday. Nothing is good or bad, it is just about the right quantities.

Open book exam tha isliye 😂

I hope🤞🏻 India overtakes Japan in longevity in the next 10-15 years. By making the required lifestyle changes.

Good work Vinay. Veggies (onion, vegetable etc) are very low calories, so you can ignore them. Oil is something which can change the calorie count significantly. 50-100 extra calories should take care of it.

Thanks Piyush. Calorie restriction works well. But all macro and micronutrients have to be properly balanced. Thanks for the idea, will try to cover in the coming weeks.

@@totalmacroLove your Content !! Waiting for Daily updates from your channel 😎

Constant calorie restriction is more than enough to reduce bodyfat.all those fad diets,etc they are just temporary and u just regain weight after u stop the fad diet.instead it's better you can track your calories and eat whatever u want.

Thanks Sarbjit. You can try fasting on the following day to balance your calories.

Thanks Piyush for highlighting. Changed the title, let me know if any other title would be more appropriate. Will make another one covering Protein and Weight Loss.

It is the most effective and the most doable form of exercise for most of us :)

Glad it helps Sreekanth.

The answers are more nuanced than a simple yes or no :)

Thank you Sriram.

Calculate your lean body weight (weight without body fat) and multiply by 0.8. I would approx it to 70*0.8 = 56 grams (assuming 40% body fat)

@totalmacro For fat loss, we should take lean body weight or overall weight

If you are just starting, take lean body weight. Slowly ramp it up over next 3-6 months to 1.8 of lean body mass. Suggesting so, as the body fat seems to me to be on the higher side. 0.8 of total body weight should also be okay. But ramping up slowly will make it easy to digest so much protein.

Really appreciate your kind feedback. Will definitely consider doing Hindi versions sometime.

Thanks Utkarsh. There are many ways this can be done, some more expensive, some cheap. I don't recommend going for high accuracy, but to measure in a way that you can see some trend over time. To do this, I use simple digital weighing scales which give a very rough estimate of body fat and visceral fat. Something like this amzn.to/3zdrwVn

Thanks Kshitij. RUclips has suppressed them, as the channel hasn't cleared monetization thresholds yet.

@@totalmacro It will cross the threshold soon, considering you are creating simple and useful content.

Thanks Kshitij for your kind words and support. Really appreciate it :)

Thank you Dotty 🙏🏻🙂

Thanks Kshitij, I am glad you found it useful. Staying fit is just about doing the simple things, over and over again. Wishing you a fit life ahead.

Yes. Healthy and balanced eating can solve so many problems. Thank you 🙏🏻

Glad it helps :)