Healthwatch by Shyft

Looking to loose weight the right way?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Weight Loss

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term ‘metabolic age’ being tossed around in conversations, especially on my Instagram feed, without really knowing what it means. But this was a rude awakening - it was high time I delved deeper into what it meant. Basal Metabolic Rate (BMR) & metabolic age: what's the connection As I did more research, I realized that metabolic age is calculated on one primary metric: the Basal Metabolic rate or BMR. Your BMR is the number of calories your body needs to perform basic functions like breathing, absorbing nutrients from food and converting them into energy (metabolism), maintaining blood circulation, etc.  There are several factors that influence BMR - primary among them is your age. With age, our metabolic rate starts to drop, which then lowers BMR. Why? Because as we grow older, we tend to become less active, leading to fewer calories burnt during the day; we tend to lose more muscle (an average adult loses around 7-8% of their muscle mass every decade after thirty); and our nerve impulses tend to slow down.  There are a number of other factors that affect BMR besides age - such as gender and your body composition (how much fat-free mass you have, for example - which is your body weight minus your body fat).  Here’s a quick calculation that’s often used for calculating BMR, if you want to try it out:  Male: 66.5 + (13.75 x kg) + (5.003 x cm) – (6.775 x age) Female: 655.1 + (9.563 x kg) + (1.850 x cm) – (4.676 x age) Metabolic age is the measure of your BMR compared to others in your age group. The higher your BMR, the lower your metabolic age. Simply put, it’s a scorecard - and at over 40, my BMR was equivalent to those significantly older than me rather than those in my chronological age group. BMR, TDEE and RMR - what’s the difference? There were two other terms I came across in my research. The first was TDEE - or the Total Daily Energy Expenditure. Your BMR is not the number of calories you need in a day - it’s only the basic minimum amount of calories your body needs to function. TDEE can give you a good idea of the number of calories you need in a day. TDEE is calculated by multiplying your BMR with an activity level factor (that is, how active you are through your day. For example, for me at my desk job, the activity factor is very low as compared to someone who does moderate exercise 4-5 times a week).  The other term I came across was resting metabolic rate (RMR). Although BMR and RMR are calculated differently, the difference between them is negligible - and the terms are often used interchangeably.  Metabolic process of woman on diet. Digestion system, food energy, hormone system flat vector illustration. Healthy eating concept for banner, website design or landing web page So what does having a higher metabolic age actually mean? Generally speaking, a lower metabolic age than your chronological age is an indicator of overall good health. It implies a more efficient metabolism, typically associated with better health, better body composition (muscle v/s fat ratio in the body), lower blood pressure, general energy levels - the works. If your metabolic age is lower than your chronological age, On the other hand, a higher metabolic age suggests your body might not be as healthy as it could be for someone of your chronological age. How is metabolic age calculated? Calculating metabolic age can be somewhat tricky. There are several calculators online and on fitness apps that give you your ‘metabolic age’ - like the fancy weighing machine I tried at my friend’s. These usually estimate your metabolic age based on your BMR and personal data such as height, weight, and age. But while these calculators provide a quick and easy way to gauge your metabolic health, they give estimated values.  If you’re looking for complete accuracy, it might be harder to nail down. The latest research around metabolic age calculated the metabolic age of its participants by developing a special software to measure it over a 5-day period - and took into account participants body composition, resting blood pressure, waist circumference and a number of other factors. Plus, since metabolic age is a relative number - you need data of people in your age bracket with similar ethnographic factors - to get a true picture of metabolic age. Of course, since I had none of this at my disposal, I decided to get an indirect calorimetry test done to accurately estimate my BMR - which was the key indicator for metabolic age. There are two ways to measure BMR: direct and indirect calorimetry tests. Direct calorimetry is a method in which you spend time in a controlled room with little to no movement. While this is accurate, it’s obviously not for general use. Indirect calorimetry is when you use a device to measure the If you’re looking for the most accurate number, then you’ll want to visit a clinic that offers direct or indirect calorimetry. This process involves using a device to measure oxygen intake and carbon dioxide output to assess the calorie burning efficiency of your body. The results were in line with my first assessment - I needed to up my metabolic age game! Improving metabolic age Now that I had made up my mind about improving my metabolic age - I dug deeper into the how of it. I realized that I had to combat the natural slowdown of my metabolism with age (that begins to happen in your mid-thirties).  Simply losing weight - and I admit, I have a few extra kgs - was not enough, because if you restrict calories, your body goes into starvation mode and slows down your metabolism, instead of increasing it. The trick was to add in exercise, while making changes to your diet and being at a caloric deficit - so that my muscle mass could improve and my fat levels went down - increasing my overall BMR.  So here’s what I tried: I added HITT & strength training to my routine Building muscle mass is a big factor to improving metabolic age. Muscles are more metabolically active than fat - that is, your body uses more energy to work muscles, which is why a higher muscle composition leads to a higher BMR, and a lower metabolic rate. While cardio (in the form of walking) was something I was fairly regular with, I started adding in high-intensity interval training (HIIT) and lifting weights to my routine, both of which helps build muscle mass. (I would recommend checking in with your trainer first - especially if you haven’t done HIIT before.) I upped my protein intake Protein intake supports muscle growth - especially when you couple it with strength training. Plus protein ranks the highest in the thermic effect of food (TEF) - that is, the number of calories your body uses to break it down, which further helps in boosting BMR and lowering metabolic age. I made sure to increase the quantities of lean cuts of meat, eggs, fish and legumes in my diet.  I made sure to get more sleep I had read that getting a good night’s sleep has an important role to play in your metabolism levels, and inadequate sleep can also lead to weight gain. To combat that I started tracking my sleep meticulously and made sure to get around 8 hours every day.  I incorporated more water and tea in my diet Incredibly, increasing your water intake can actually increase your body’s calorie consumption - studies have shown that drinking 500 ml of water increased metabolic rate by 30% for around 30-40 minutes. In fact, drinking around 2.5 litres of water a day could lead to a significant amount of resting calorie loss - and it might be even greater if you drink cold water! I also read that green tea and oolong tea could also lead to minor boosts in metabolism - and hey, who doesn’t love a nice cup of tea? These were both minimal things that I could very easily incorporate in my diet.  Takeaway Overall, a couple of months into making these shifts in my diet and exercise, I started noticing improvements.  I had significantly better energy levels, lost a couple of kilos, and found that, overall, eating better and exercising more regularly improved my mood. Was my metabolic age better than my friend’s yet? No. But was it better than before? Certainly.  The important thing to remember is that your metabolic age is not the ‘gold star’ of your fitness levels - it’s still a fairly new marker and research is ongoing on it. But treated in cohesion with other fitness markers - it can be a good guide to determine some underlying metabolic issues of your body.

Read more

Self Care

Self-care is an important aspect of weight loss, as it can reduce stress and improve overall well-being. This can include activities such as getting enough sleep, practising mindfulness, and engaging in hobbies

How old is your body, really? How to improve BMR and metabolic age

How old is your body, really? How to improve BMR and metabolic age

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term…

book

8 minutes

|

calendar

05 Feb 2024

Editor’s pick

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

book

5 minutes

|

calendar

28 Dec 2023

Editor’s pick

Understanding Metabolism

Understanding Metabolism

The term metabolism is often used when talking about weight gain or weight loss. Many people blame weight gain or inability to lose weight on their body’s metabolism rate. Haven’t you looked at a fit person eating a hearty meal and praised their metabolism for being fast? Similarly, haven’t you blamed your slow metabolic rate when you’re not able to put off your weight? But what does metabolism mean? Can it be increased? In simple terms, metabolism refers to the…

book

4 minutes

|

calendar

14 Aug 2023

Featured

Maintaining Weight Loss 101

Maintaining Weight Loss 101

“Maintaining your weight is much more difficult than losing it” Have you accomplished your weight loss goals? Congratulations! We are proud of you. Does the thought of gaining it all back terrify you? Are you confused by the hundreds of weight maintenance advisories out there? Fret not, we are here to give you tips without beating around the bush! Unfortunately, an estimated 80% to 95% of people regain the weight they lost after dieting. Weight maintenance is a different ball…

book

3 minutes

|

calendar

05 Aug 2023

Featured

Mindful Eating: Tips and Tricks

Mindful Eating: Tips and Tricks

Trying to transform your relationship with food? Want to be more aware of what you’re eating? Turn to mindful eating! Mindful eating is a concept founded on the Buddhist idea of mindfulness. Being mindful implies paying attention to the here and now while recognizing and embracing your feelings, thoughts, and physical sensations. Practising mindful eating works on the same foundation. Mindful eating entails paying more attention to both your food and your feelings towards it. It also includes the influence…

book

4 minutes

|

calendar

22 Jul 2023

Editor’s pick

Drastic weight loss and its dangers

Drastic weight loss and its dangers

“Lose 10 kilos in 10 days!” “How to lose weight in 7 days!” “Get rid of belly fat in 2 weeks!” Aren’t these claims a little too familiar? Haven't we all heard or read them and been tempted by the quick results they offer? A slimmer look in no time is guaranteed by fad diets and weight loss products. What classifies as drastic weight loss? Rapid and extreme weight loss occurs when you lose more than 0.5 to 1 kg…

book

3 minutes

|

calendar

26 May 2023

Featured

Diet

Diet plays a crucial role in weight loss, as it directly impacts the number of calories consumed. A balanced, low-calorie diet can help individuals achieve weight loss goals

How old is your body, really? How to improve BMR and metabolic age

How old is your body, really? How to improve BMR and metabolic age

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term…

book

8 minutes

|

calendar

05 Feb 2024

Editor’s pick

The Dash Diet

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches…

book

3 minutes

|

calendar

19 Aug 2023

Featured

The Rainbow Diet: Weight Loss With Colour

The Rainbow Diet: Weight Loss With Colour

In recent years, there has been a growing interest in the connection between nutrition and weight loss. The idea of following a specific diet to lose weight is not new, but the Rainbow Diet takes a different approach, focusing on consuming a variety of colorful fruits and vegetables. This approach not only helps with weight loss but also promotes overall health and wellbeing. What is the Rainbow Diet? The Rainbow Diet is a simple concept that involves incorporating a variety…

book

4 minutes

|

calendar

13 Aug 2023

Editor’s pick

Is the Keto Diet for you?

Is the Keto Diet for you?

Who has not heard about the craze of keto? The Keto diet has almost become synonymous with weight loss. “ I lost so many kilos while eating my favourite food!” is the tagline of all keto promotions. But is it all that it is made out to be? Is the weight loss here to stay? What about the health damage? If you are confused about trying this diet, we are here to make your decision easier with a pros and…

book

6 minutes

|

calendar

06 Aug 2023

Most read

Pescatarian Diet

Pescatarian Diet

Are you a fan of seafood? Is healthy weight loss your goal? Looking for a non-phoney sustainable diet that is flexible? If yes, then the Pescatarian diet is right up your alley. What is The Pescatarian Diet? Pescetarianism is a vegetarian diet with an inclusion of fish and other seafood. This diet stresses fish and seafood as the main sources of protein while the remaining snacks and meals reflect a plant-based diet that is characteristic of the Mediterranean diet. There…

book

4 minutes

|

calendar

23 Jul 2023

Most read

The Truth About Being Irritable on a Calorie Deficit

The Truth About Being Irritable on a Calorie Deficit

It’s no surprise that what we eat affects our mood along with other functions of the body and if you’ve suddenly reduced your calorie intake for the purpose of weight loss, there is a fair chance that you’ll find yourself grumpy, snappy or even lethargic. Mood swings on a diet are fairly common, and many people are dissuaded by weight loss and diet programs simply because of the detrimental effects they will have on their mood. While the irritability caused…

book

4 minutes

|

calendar

14 Jul 2023

Most read

Nutrition

Proper nutrition is essential for weight loss, as it can help individuals feel full and satisfied while providing the necessary nutrients for optimal health. A balanced diet rich in whole foods, lean protein, and healthy fats is recommended

How old is your body, really? How to improve BMR and metabolic age

How old is your body, really? How to improve BMR and metabolic age

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term…

book

8 minutes

|

calendar

05 Feb 2024

Editor’s pick

Managing Holiday Weight Gain: Myths v/s Realities

Managing Holiday Weight Gain: Myths v/s Realities

December marks the height of the holiday season - with Christmas, end-of-year celebrations, weddings and general festive spirit. But it also brings in a challenge familiar to those of us who are trying to manage weight gain or stick to consistent nutrition routines: holiday weight gain. If you’re finding it difficult to keep on track of your health and fitness goals this time of year, you’re not alone. Is holiday weight gain real? Unfortunately, yes. Research has shown that most…

book

7 minutes

|

calendar

22 Dec 2023

Editor’s pick

The Dash Diet

The Dash Diet

Tired of the fad diets floating around in the market? Fed up with hearing different methods of weight loss being advertised without any health significance? Looking for a sustainable diet to lose weight and also become a healthy and satisfied person? You’ve come to the right place! We are here with one of the most popular and nutritious diets. But don’t let us convince you! Read about its benefits and decide for yourself. What is the Dash Diet? Dietary Approaches…

book

3 minutes

|

calendar

19 Aug 2023

Featured

The Rainbow Diet: Weight Loss With Colour

The Rainbow Diet: Weight Loss With Colour

In recent years, there has been a growing interest in the connection between nutrition and weight loss. The idea of following a specific diet to lose weight is not new, but the Rainbow Diet takes a different approach, focusing on consuming a variety of colorful fruits and vegetables. This approach not only helps with weight loss but also promotes overall health and wellbeing. What is the Rainbow Diet? The Rainbow Diet is a simple concept that involves incorporating a variety…

book

4 minutes

|

calendar

13 Aug 2023

Editor’s pick

Pescatarian Diet

Pescatarian Diet

Are you a fan of seafood? Is healthy weight loss your goal? Looking for a non-phoney sustainable diet that is flexible? If yes, then the Pescatarian diet is right up your alley. What is The Pescatarian Diet? Pescetarianism is a vegetarian diet with an inclusion of fish and other seafood. This diet stresses fish and seafood as the main sources of protein while the remaining snacks and meals reflect a plant-based diet that is characteristic of the Mediterranean diet. There…

book

4 minutes

|

calendar

23 Jul 2023

Most read

The Truth About Being Irritable on a Calorie Deficit

The Truth About Being Irritable on a Calorie Deficit

It’s no surprise that what we eat affects our mood along with other functions of the body and if you’ve suddenly reduced your calorie intake for the purpose of weight loss, there is a fair chance that you’ll find yourself grumpy, snappy or even lethargic. Mood swings on a diet are fairly common, and many people are dissuaded by weight loss and diet programs simply because of the detrimental effects they will have on their mood. While the irritability caused…

book

4 minutes

|

calendar

14 Jul 2023

Most read

Exercise

Exercise can aid in weight loss by increasing calorie burn and building muscle mass. This can include activities such as cardio, strength training, and high-intensity interval training

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

book

5 minutes

|

calendar

28 Dec 2023

Editor’s pick

Fitness for People with High Blood Pressure

Fitness for People with High Blood Pressure

High blood pressure is a chronic health condition that can be severe in the long term, however, the good news is that the symptoms can be managed with proper nutrition and exercise. Read on to know how exercise can help reduce or maintain your blood pressure. What is High BP? High blood pressure, also known as hypertension, is when your blood pressure readings are consistently above 120/80 mmHg. Blood pressure is measured by determining how much force your blood exerts…

book

3 minutes

|

calendar

27 Apr 2023

Muscle Soreness after a Workout And How To Ease It

Muscle Soreness after a Workout And How To Ease It

Muscle soreness after a workout, also known as delayed onset muscle soreness (DOMS), is a type of muscle pain that occurs after physical activity. It is caused by small tears in the muscle fibres, which can occur as a result of unfamiliar or intense exercise, or a change in your workout routine. DOMS is a normal response to exercise, but it can be uncomfortable and may last anywhere from 24 to 72 hours. Symptoms of Muscle Soreness Symptoms of DOMS…

book

3 minutes

|

calendar

27 Apr 2023

Best Exercises for Weight Loss

Best Exercises for Weight Loss

Exercise is an essential part of any weight loss plan, as it helps to burn calories and build lean muscle mass. However, not all exercises are created equal when it comes to weight loss. In this article, we will discuss some of the best exercises for weight loss. High-Intensity Interval Training (HIIT) High-intensity interval training (HIIT) is a type of exercise that involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT has been shown…

book

3 minutes

|

calendar

11 Apr 2023

Most read

Myth Busting

Myth busting is important for weight loss, as many individuals may have misconceptions about what constitutes healthy weight loss. For example, fad diets and extreme calorie restriction are not sustainable or healthy ways to achieve weight loss

How old is your body, really? How to improve BMR and metabolic age

How old is your body, really? How to improve BMR and metabolic age

Last month, I tried one of those fancy weighing machines at my friend’s house - which measure much more than just your weight - and was shocked to discover the reading - the machine told me my ‘metabolic age’ was over 40, when I was just in my early thirties! (Compare this to my friend - whose metabolic age turned out to be in her late twenties, despite being the same age as me.) Now, I've been hearing the term…

book

8 minutes

|

calendar

05 Feb 2024

Editor’s pick

Going the plant-based diet route? Here are the deficiencies to watch out for

Going the plant-based diet route? Here are the deficiencies to watch out for

Bookmark this blog for the supplements to take and deficiencies to watch out for when you go Vegan!Research shows that plant-based diets are naturally high in fibre, low in saturated fat, and rich in phytochemicals that help prevent a number of serious diseases. The results of an international study even revealed that vegetarians are a whopping 40% less likely to develop cancer than their meat-eating counterparts. However, a vegan diet comes with its own set of drawbacks, the number one…

book

4 minutes

|

calendar

29 Apr 2023

What Do Multivitamin Tablets Actually Contain?

What Do Multivitamin Tablets Actually Contain?

As the world moves to quick commerce and quick answers, it’s not uncommon to look for quick solutions to solve nutritional deficiencies. The popularity of multivitamin tablets points to the same. Between 2000 and 2017, retail sales of nutritional vitamins have more than doubled from $17 billion to over $36 billion. 52% of Americans state now that they take a form of dietary supplement, with over 65% of the UK public saying the same thing. The first one-a-day multivitamin appeared…

book

4 minutes

|

calendar

27 Apr 2023

Busting Common Weightloss Myths

Busting Common Weightloss Myths

The Carb Dillema What is the first thing that pops into your head when you want to shed a few kilos? Is it a complete removal of carbs from your diet? No bread, No pasta and most definitely no potatoes. The misinformation circulating in the market about carbs (among other things) has made it the scapegoat for all our weight loss woes. What one doesn't realise is that carbs, like all nutrient groups, exist in many healthy foods and occur…

book

6 minutes

|

calendar

06 Apr 2023