In this special conversation, Shilpa Shetty shared her views on yoga, fitness and good lifestyle on the occasion of International Yoga Day. He said that for him yoga is not just an exercise but a part of life. According to him, yoga not only strengthens the body but also changes the way of thinking.

Shilpa Shetty also cleared many misconceptions related to fitness. He said that it is not right to skip meals, completely remove fat from food or rely only on supplements and injections to lose weight. He especially advised women above 35 years of age to take essential nutrients like Omega-3, Vitamin B12, Vitamin D3 and Creatine.

He said that being fit not only means looking good but also feeling happy, energetic and mentally healthy. According to Shilpa Shetty, a balance of yoga, pranayam and light weight training is very important for good health. During the conversation, he also mentioned his favorite sweets and his love for the delicious food of Delhi.

Generally, people who want to increase their strength or those who are going to the gym, mostly rely on expensive protein shakes, capsules and powders. It remains in the mind that the more expensive the supplement, the quicker the results. In such a situation, many people do not know that they can get a large part of the protein they are spending so much money on just by adopting a small habit.

Experts say that such people should eat a bowl of gram every day. This is not some old grandmother’s talk or it is not said just like that, but there are scientific reasons behind it. If you also want to increase your strength or build muscles, then this information can prove beneficial for you. Let us tell you how much protein is obtained from gram and what are the benefits of eating it.

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How much protein is there in a bowl of gram?

Experts say that gram is considered the best source of protein. Besides, the protein present in it is easily digested. Those who want to gain weight can also eat gram with jaggery. Let us tell you that 100 grams of soaked gram contains about 15 to 17 grams of protein. If you eat a good bowl full of gram i.e. about 150 to 200 grams, then you get 20 to 25 grams of protein in one go. This is the same amount of protein as is found in many expensive protein shakes. Many people consume gram, jaggery and milk to gain weight, improve muscles and increase their physical strength. One reason for this is that calcium is present in good quantity in them. But the specialty of gram is not just the amount of protein, experts say that the protein of gram is easily digested, that is, the body absorbs it quickly and well. This is the reason why this is considered the best and cheapest diet for gym goers.

Apart from this, another benefit of gram is that it can help in reducing the excess water accumulated in the body, which makes the body look tight and fit. Along with calcium, iron is also found in good quantity in gram. When gram is eaten with jaggery, the absorption of iron present in gram increases even more, due to which the body gets better benefits.

Gram is beneficial for everyone, not just gym people

The benefits of gram are not limited only to gym goers. Soaked gram is also very beneficial for people who suffer from asthma because it helps in strengthening the lungs. Due to the combination of calcium and iron, it is also useful in anemia.

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Weight Loss Drug: Nowadays people are adopting many methods to lose weight. In which a medicine named Ozempic is being discussed a lot. Millions of people around the world are using this medicine to control diabetes and lose weight. Semaglutide present in this medicine helps in reducing appetite, due to which the person eats less food and his weight starts decreasing rapidly. But now experts have told one thing which is very important to pay attention to. Due to this, during weight loss, not only fat but also the muscles of the body can become weak. This is the reason why doctors are now advising people to include exercise in their daily routine instead of relying only on medicine.

Just losing weight is not enough

When a person wants to lose weight, his aim is to reduce excess body fat. But many times, along with weight loss, there is also loss of muscles, which is not considered a good thing for the body, because muscles give strength to our body, help in movement and play an important role in maintaining the energy of the body. At the same time, if the muscles become too weak, then the person can get tired quickly and it can also be difficult to control his weight for a long time. This problem can become a matter of greater concern, especially for aging people.

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What came out in the research?

This issue was given special attention in a new study presented at the European Atherosclerosis Society (EAS) Congress 2026. Researchers studied rats suffering from obesity and other health problems. Some rats were given only Semaglutide, some were given only exercise and some were given both things together. The results that came out after 14 weeks were quite interesting. The group taking only Semaglutide reduced body fat by 31 percent, but also saw an 11 percent reduction in lean mass. In the rats that were given regular exercise along with the medicine, fat reduced by 45 percent and muscle loss was limited to only 8 percent.

Exercise gave big benefits

It was also seen in the research that the combination of medicine and exercise was not limited to just reducing weight. Due to this, the efficiency of insulin improved, the fat level in the blood improved and swelling in the body also reduced. Not only this, excess fat deposited in the liver has also been seen less. The most important thing was that the rats who exercised with the medicine, their muscle strength and gripping ability also improved. That means the body not only became thinner, but also became stronger.

Although this study has been done on animals and more research is needed on humans, but its results give a clear message that if you are losing weight with medicines like Ozempic, then ignoring regular exercise can be costly. The path to truly healthy weight loss lies through a balanced combination of both medication and exercise.

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65 Minute Max For 10000 Steps: Everyone likes to stay fit in today’s busy life. But due to lack of time and long office work, it becomes difficult for many people to walk 10,000 steps daily. If you are also struggling with this problem then there is no need to worry now.

Fitness coaches have suggested an easy method with the help of which you can complete 10,000 steps in just 65 minutes indoors.

What happens if you walk 10,000 steps?

According to health experts, walking 10,000 steps daily keeps the body active throughout the day. This helps in controlling weight, burning calories, keeping the heart healthy and maintaining body fitness. Daily walking also reduces stress and mental health also remains better.

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How can you complete 10,000 steps at home?

If you walk at the right pace, to complete 10,000 steps in 65 minutes, you will have to take approximately 167 steps every minute.

First of all activate the body. Do a light warm-up for 5 minutes. This prepares the body and also reduces the risk of injury.

After this, stand at one place and march at a fast pace while raising your knees. This exercise helps in increasing steps faster and strengthens the leg muscles.

Climb up and down using a strong ladder or step present in the house. With this, more steps can be completed in less time.

Doing lunges while walking is also a great way. This not only increases the steps taken but also provides good exercise to the legs and waist.

Make a habit of climbing stairs daily, if you have stairs in your house then definitely use them. Climbing and descending stairs is considered to be the easiest way to increase steps rapidly.

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Singer and actress Sophie Choudry is making headlines these days for the popular talk show ‘Famously Fit with Sophie’. Sophie posted for her team through social media on Monday.

Sophie Choudhary shared Instagram post
Sophie Choudry posted some pictures on Instagram. In these pictures she is seen with Bollywood celebs. The immense love the show was receiving from the audience made Sophie emotional. He told through the post that the purpose of making this show is to make people aware about fitness and to bring the life of celebs in front of everyone.

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Teach a special note for your team
He wrote, I am really very emotional and grateful for the love that ‘Famously Fit with Sophie’ is receiving. I created this show to inspire, entertain and have real conversations with celebs about their lives. To be honest, all this has been possible because of our audience and excellent team. He wrote, ‘Heartfelt thanks to the guests who came to my show, who shared their stories with their truth, humor and heart. Every conversation with you all was very special. Many thanks also to the entire team working behind the camera, who believed in this show as much as I did.

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Sophie also praised the support of the production team working behind the scenes, Amazon Brands and MX Player. He wrote, ‘Gaurav and Pavneet, thank you very much for supporting me in this journey and making the project together. Sahil, Pawan and the entire team, this would not have been possible without your hard work and dedication. The actress also wrote, ‘This journey could not have been completed without all of you, my personal team. Tanisha and Anshika, thank you wholeheartedly. Heartfelt thanks to my longtime trainer Prashant Bandal and the rest of the team for keeping me fit. My dear mom, you are my biggest support, love you very much and lastly, thank you very much to all the viewers.

Fitness Supplements Side Effects: Nowadays, as soon as we open social media, we see advice related to fitness, diet and body transformation everywhere. Some talk about adopting a high-protein diet, while others are seen promoting supplements for rapid weight loss. Many fitness influencers and gym trainers tout different types of protein powders, fat burners and pre-workout drinks as easy ways to stay fit. Many supplements that give strength to the body, if taken wrongly or excessively, can harm the liver, one of the most important organs of the body.

Whatever we eat or drink, the liver does the work of processing it in the body. In such a situation, if heavy supplements, chemicals or unnecessary fitness medicines are taken continuously, then there can be additional pressure on the liver. In such a situation, let us know the common mistakes that people make in the pursuit of fitness and which can cause harm to the liver.

1. Consuming more protein than required may prove costly – These days, there is a lot of craze among people regarding protein. Many people going to the gym start consuming excessive protein powder, shakes and bars. It is true that protein is essential for the body. It helps in strengthening muscles and repairing the body, but excessive consumption of anything can be harmful. If the body is given excess protein, especially in the form of supplements, the liver and kidneys have to work harder to process it. If this happens for a long time, metabolic stress can increase in the body. Experts say that to fulfill the protein requirement, one should first focus on natural things, like pulses, cheese, eggs, milk and curd, soya, nuts and seeds. Unless advised by a doctor or nutritionist, one should avoid taking excessive supplements.

2. Excessive use of fat burners and pre-workout drinks – To lose weight quickly and get more energy during workouts, people start taking fat burners and pre-workout supplements. These supplements often claim that they will reduce fat rapidly and give instant energy to the body, but these supplements often contain ingredients that can have a negative effect on the liver. The strong substances present in them, excess caffeine and some chemicals can cause inflammation or toxicity in the liver. Many people consume them excessively to build their body quickly or to lose weight quickly. This puts additional stress on the body and can lead to serious health problems in the long run.

3. Taking multiple supplements together – Nowadays the trend of stacking is increasing in the fitness industry. That means people start taking many types of supplements simultaneously. Like protein powder, fat burner, pre-workout, vitamins and muscle gainer. People think that taking more supplements will give quick results, but this habit can be very dangerous for the liver. The effect of every supplement is different. Many times, different supplements contain ingredients that together can have adverse effects on the body. Especially if these supplements are not of good quality, the risk of liver damage increases further. Therefore, before taking any supplement, you should definitely consult a doctor or diet expert.

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Early signs of liver damage which should not be ignored

1. Liver related problems increase slowly in the beginning. Many times their symptoms seem like normal fatigue or weakness, so people do not take them seriously. But if the signs are seen continuously, then immediate investigation should be done.

2. If the body feels tired even after adequate rest, it may be a sign of impact on the liver.

3. If the liver does not function properly, the digestion process gets affected and the desire to eat may decrease.

4. Feeling pain or discomfort in the upper abdomen can also be a warning sign. Yellowing of the skin and eyes can be a symptom of jaundice, which is associated with liver failure.

5. If the color of urine becomes darker despite drinking enough water, then it should not be ignored.

6. Rapid change in weight without any apparent reason can also indicate liver related problems.

What to do to stay fit?

1. Eat balanced and homemade food.

2. Drink enough water. Do regular exercise.

3. Get enough sleep.

4. Do not take supplements without advice.

5. Get health checkups done from time to time.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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Many people think that building muscles is important only for bodybuilders or gym goers, but the truth is that strong muscles are the foundation of health for people of all ages. Muscles not only make the body attractive, but it is also directly related to our body’s metabolism, blood sugar control, bone strength and ability to remain active in old age.

Experts believe that if you want to remain healthy, active and self-reliant for a long time, then it is very important to make strength training a part of your daily routine. Dr., a trained gastroenterologist from AIIMS, Harvard University and Stanford University. According to Saurabh Sethi, muscles work like medicine for metabolism, but people do not understand its real strength, so let us understand from the doctor why strength training is necessary.

Why is strength training important

1. Better insulin sensitivity and blood sugar control – Whatever food we eat, it gets converted into glucose (sugar) in the body. Insulin hormone works to convert this glucose into energy. Muscles are the largest place to store glucose in the body. When there are enough muscles in the body, they store the extra sugar inside themselves. Due to this, blood sugar does not increase suddenly and the risk of type 2 diabetes is reduced. More muscle means better insulin sensitivity and a healthy metabolism.

2. Ability to store glucose – According to estimates, the muscles of the body can store about 400 grams of glucose. If muscles are less, this extra sugar can accumulate in the body and cause problems. Therefore, people who have good muscles, their blood sugar remains more stable.

3. Support in old age – With increasing age the muscles of the body gradually start decreasing. This is considered a normal aging process. But if strength training is done in time, this decline can be prevented. Strong muscles help in walking, maintain balance, reduce the risk of falls and injuries, reduce pressure on joints, this allows a person to remain independent and active for a longer period of time.

4. Makes bones strong – When you lift weights or do resistance exercise, the muscles put strain on the bones. This stretch signals the bones to become stronger. Regular strength training increases bone density, reduces the risk of osteoporosis and reduces the chance of fractures.

5. Burn more calories – Fat stores energy in the body, while muscles use energy. Muscles keep burning calories even at rest, that is, if you have more muscles in your body, then you burn more calories even without doing anything. This speeds up metabolism, keeps weight under control and reduces the chances of fat gain.

Easy ways to increase muscles

1. Make strength training a habit – Strength training doesn’t just mean lifting heavy weights. You can also exercise with dumbbells, machines, resistance bands or your body weight. When you do weight training, there is slight micro wear and tear in the muscles. The body repairs them and makes them stronger than before. By this process the size of muscles increases. It is beneficial to do strength training at least 3-4 days a week.

2. Take right amount of protein – Protein is essential for muscle repair and growth. Generally it is recommended that every person take 1.6 to 2.2 grams of protein per kilogram of his weight. Good protein sources are eggs, pulses, cheese and milk, chicken and fish, soya products.

3. Take a little more calories – If you want to increase muscles, you will have to consume a little more calories than the calories you burn. But keep in mind, choose a diet rich in nutrients and not junk food.

4. Adequate sleep and rest – Muscles grow not in the gym, but during rest. Get 7–9 hours of sleep every day and allow 48–72 hours of rest before training the same muscle group again.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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After inspiring thousands of people to adopt a healthy lifestyle through a 21-day anti-inflammatory challenge, Neha Dhupia is back with her wellness mantra. This time she is sharing an easy and traditional solution to the common problems of modern life, bloating and poor digestion.

Relief from night-time desi drinks
Neha, who believes in sustainable and hassle-free fitness, described it as her night-time desi drink. This drink is meant to soothe the stomach, reduce bloating and better sleep after long and tiring days. Describing it as her ‘warm and fuzzy’ bedtime ritual, Neha said that this simple recipe has become an important part of her everyday life.

Easy drink recipe and ingredients
In the reel, Neha said, ‘This is really my night-time drink. It helps in reducing bloating, improving digestion and good sleep. He said that small but regular habits can make a big difference in overall health. This drink is associated with Indian traditional knowledge and is prepared from fennel seeds, celery seeds, cumin seeds, freshly chopped ginger and a few drops of lemon. All these things are boiled in water and cooked for about five minutes and then drunk lukewarm.

Advice and safety notes
Neha said, ‘That’s all, your night-time anti-bloating drink is ready. This works like magic for me. Looks and tastes good too. She gave credit for this remedy to her nutritionist Richa Gangani and advised her followers to consult a dietician, nutritionist or doctor before adopting any new remedy because wellness is different for every person.

Biggest effect in simple solution
Neha Dhupia’s balanced approach towards health, a supporter of mindful fitness instead of quick fixes, still connects with people. Through yoga, functional workouts, anti-inflammatory diets and now gut-friendly home remedies, Neha proves that in today’s fast-paced life, the most effective solutions are often the simplest.

Nowadays everyone wants to remain fit and healthy, especially people have become more conscious than before about weight loss. The biggest challenge in diet is intermittent hunger. In such a situation, people look for something which is tasty, filling and does not increase weight. Two such snacks are very common in Indian homes. Sweet corn chaat and boiled gram, both are simple in appearance, easily available and are considered good for health. But the question is that if your aim is to lose weight, then which of these two options is more beneficial. So let us know whether sweet corn chaat or boiled gram would be best if you want to lose weight.

What would be best in terms of nutrition?

Sweet corn contains good amount of carbohydrates, which provide instant energy to the body. It also contains nutrients like fiber, vitamin B and folate. But the amount of natural sugar in it is slightly high, which can hinder weight loss if eaten in excess. Boiled gram is rich in protein, fiber and complex carbohydrates. Apart from this, minerals like iron and magnesium are also found in them. These are digested slowly and make you feel full for a long time.

Sweet Corn Chaat or Boiled Chana for protein and filling

Protein plays a very important role in weight loss because it suppresses hunger for a long time. The amount of protein in sweet corn is low. Boiled gram contains good amount of protein. This is the reason why after eating gram, there is no desire to eat anything again and again. This reduces unnecessary snacking, which helps in weight loss. In such a situation, both the things contain fiber, but there is a difference in the quantity. Sweet corn contains less amount of fiber, which makes the stomach feel full for some time. Boiled gram contains more fiber, which slows down digestion and keeps you from feeling hungry for a long time. Good digestion and a full stomach are very important for losing weight.

effect on blood sugar

Sweet corn has a high glycemic load. If eaten in large quantities, it can increase blood sugar rapidly. The glycemic index of boiled gram is low, due to which the blood sugar increases slowly. Therefore, gram is considered better for people with diabetes or insulin resistance.

Calorie and quantity control

Sweet corn chaat is often eaten with butter, cheese, mayonnaise or sauces. These things increase its calories a lot. Boiled gram definitely contains calories, but it is so filling that you can eat it only in limited quantities. This reduces the risk of overeating.

Which one is better for weight loss?

If you want to lose weight, control hunger and maintain stable energy throughout the day, then boiled gram is a better option for you. You can eat sweet corn chaat occasionally, but try not to add butter, cheese and high-calorie toppings to it.

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Disclaimer: This information is based on research studies and expert opinion. Do not consider this as a substitute for medical advice. Before adopting any new activity or exercise, please consult your doctor or relevant specialist.

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