Pregnancy, giving birth to a baby, and lactating are going to be the wonderful things that happen in every women’s life. Being fit after pregnancy and lactating is going to be the toughest job for your rest of the life.
I have seen many women who don’t care about their health and body after giving birth. Everybody has their own reasons for it. When I met few new moms who stopped lactating and when I ask them about their weight loss journey, I had listened to their common answers just like, they don’t have much time to do exercises, or they don’t have time to consume a healthy diet and they don’t overcome their cravings and eating junk.
Actually, during lactating it becomes habitual to eat more, just to feed your baby. But if once you stop feeding you have to stop overeating also.
In my case it is completely different, I decided at the age of 16 not to be like those moms, just because I love my body, I want to fit in my wedding dress at all of my ages.
By keeping those reasons behind, let’s talk about
why we should lose weight after giving birth.
There is an old saying, If you educate a woman, she is going to educate the entire family, likewise, if a woman is aware of healthy eating, she eventually makes her family eat healthily and to be fit.
A fit mom keeps her family fit and bought her fit child too.
To look good and confident.
Being overweight for a longer period leads to health issues like diabetes and cholesterol etc
This is not the age for those health issues.
Watch my video for more information about reasons for weight gain
Reasons why you are not losing weight
Make sure about your portion, you are no more pregnant and no more feeding your baby.
Most of the women don’t want to waste their food, they just eat that extra food that makes you obese. Your belly is not a dustbin, to through in extra food. Since you are wasting it anyway, Eat only a sufficient portion of food.
Stop eating your kid’s leftover food unless they are fruits.
We prepare our kid’s meals with lots of ghee and sometimes with dry fruits too.
Take half an hour of time for yourself or at least 20 min in a day to do any kind of physical exercise, adjust your timings according to your kid’s nap timings. 20 min in a day, it might be the time you watch your favorite tv show or any serial. Trust me those 20 min are worth more physical exercise than watching those unwanted TV shows.
If your kid is cooperative ask them to do exercises with you.
Be Fit and Be strong, if the women in the family are strong and fit she makes her family strong.
How many of you lose your job during this pandemic??
Due to this pandemic, every common man’s life has become miserable. Break the boredom and start rebuilt your career. You are not stuck at this point. Time is very precious, have to utilize this time by doing some work based on our interest.
Learning new technologies in this free time, helps you to restart your career, once everything is normal. What I feel is “Doing something is better than doing Nothing”.
I utilized my time and as a part of my hobby in learning new technologies, here in this article, I am going to write about the law of marketing in my opinion.
When I was in my 7th grade my science teacher used to say, before understanding a topic, we need to know 3 “W” questions. What ?? Why ?? Who ??
This kind of thinking makes me understand new things very well. Where I am completely new to marketing and before understanding every new thing the three” W “questions raised in my mind about this law of marketing.
What is marketing?
Who needs marketing?
Why do we need to know about marketing?
Basic understanding of Marketing & its Fundamentals Everybody should know
What is marketing?
Marketing is not just selling the product to the customer, as every salesman does that. It is all about targeting a set of customers and then selling your quality product to the right customer at a right time and that right customer is going to be the biggest asset to your product/ service.
Who needs Marketing?
Every business needs marketing some of them like Food, entertainment, traveling, Health care, law firms, beauty products, wellness, Home Décor, Art, Fashion, Electronics, everything needs marketing. Without marketing your product/service may not reach more people and may not generate leads.
Why do we need to know about Marketing?
“Doing business without marketing is like winking at a girl in the dark. You know what you are doing, but nobody else does.” — Steuart Henderson Britt
In the same way, to expand and grow your business, whether it is a small scale or large scale you need marketing.
If we are producing great products, it has to reach great people, marketing helps as a medium between your customers and great products.
It also helps us to build a brand and capture a position in the minds of the customers.
Facts about Marketing:
Trust can be earned but not bought.
Building trust is the first law of marketing. Be ethical and first build trust with your customers. If the customers trust you, they become a word of mouth to the next customers and this cycle goes on.
“Marketing brings in customers, but word-of-mouth brings in the best customers.” — Jonah Berger
At last, your marketing comes to an end, your product sells itself with trust what customers have.
Never make marketing more important than the product. Start market research, it helps to understand what customer is looking for in the product. Make sure you design your product that fits customer needs.
For example, your product is a mobile phone with basic features and started marketing your product. The customer buys your product and comes back with a suggestion to add new features. So accordingly you start designing your product what the majority of your customers ask you so that your product fits in it.
Never invest more money in marketing, invest more in the quality of the product.
Give them quality, that’s the best kind of marketing
If the quality of your product is not good, marketing helps you to sell your product but it won’t sustain in this competitive market.
A good product doesn’t need any marketing it can sell by itself.
Marketing helps to create a perception of the product.
What helps you to create a strong bond with your customers??
Whatever the bond, whether it is a wife & husband, mother & child, brother & sister, communication is more important.
In the same way, good communication with your customers leads to Trust. It helps to let them know about your product and create a healthy relationship between you and your customer.
Good communication with your existing customers helps you to turn them into your lifetime customers. And these customers are going to be word of mouth for your product/ service.
How can we relate Global economics to marketing?
Don’t think that Why I jumped to Global economics from marketing??
We need to do marketing, where there is a market for your product/service. Without a market, you can’t run your business.
We all know that India is one of the developing countries, with an average age group of 27 years. All of them are going to spend their money for their growth either personally or professionally. In this expenditure, there is a lot of money circulation from one person to another person. Banks also help us to take loans, i.e., we are taking debts from banks and we return them in the form of monthly EMI’s.
In this part of money circulation from one person to other we can see a lot of money, but which doesn’t exist in reality. This is what happens in developing countries like India.
We can’t see this money circulation in Developed countries like Japan, the reason it has an average age group of 50 years in the population.
As most of them are well settled and they don’t spend much money. It means we can’t see the circulation of money in Developed countries.
That is why we all look at marketing in Developing countries like India and China.
Understanding this economics of our country shows us to target people who are interested in your product/service.
How can we do Marketing ??
Tv ads, Radio ads, Newspaper ads come under traditional marketing which is still under usage.
According to the stats, TVads can reach up to 800 million to 1 billion people.
Radio ads may reach up to 65% of the Indian population
Whereas, Newspaper ads can reach up to 465 million people.
“Nobody reads ads. People read what interests them, and sometimes it’s an ad.” — Howard Luck Gossage
Whereas, Digital Marketing helps us to reach more people who are fluent in English speaking i.e., 100million people.
Facebook Ads, Google ads, Instagram Ads are some of the examples of Digital Marketing.
If you feel like your Targeted customers are more into fluent English speaking, then digital marketing is the best option.
The Drawback of this Traditional Marketing is in which we cannot do Natural sales due to lack of communication and you cannot do deep marketing also.
Direct Response Marketing
Imagine you have a quality product, which is new to the market. You are running Ads to get the leads and convert them into your customers.
But how do you know whether they are reaching your targeted audience or not?
So tracking your ads, to know whether they are reaching the right people or not is called Direct Response Marketing.
How to track??
Ex: If you click an ad on Facebook or any social Media which follows you to fill in your details or to download an eBook with your details is nothing but, we called it Direct response Marketing, in which you get a response from your customers with their details. This how we get to know that our ads are reaching the right persons or not?
CATT Marketing Funnel
Wealth = nCATT
How to select your Niche?
Everybody has their own talent and passionate about their skill. Somebody likes Cooking, Baking, Fitness, Motherhood, Parenting, IT, News, Banking, Fashion, beauty, etc.
You have to narrow down your targeted Audience, if you concentrate on multiple niches, you won’t have the right group of customers. So you have to narrow down your Customers.
Your Niche is going to be your success and wealth.
You have to be passionate and you are Talented in your selected Niche, and there should be a market for your Niche.
C – Content
Writing content on your Niche is going to be the second major task. You have to write in such a way about how you feel when you are in their place and your suggestion how you need to overcome it.
Your content should be in such a way to attract your community of people.
If your second major task goes well, you get attention from your community. To get more attention we have to do SEO and run ads on social media.
Trust is something that we cannot buy, you have to build it
Building Trust in your Audience is the toughest task to be done. To build trust Deep marketing is one of the kind, i.e., to send more personalized emails, for what they are looking for.
This will happen automatically when your content is good enough, and you get more attention by building the trust of your community.
If all the above goes well your product and service will sell naturally.
If required, we also need to have seller calls, sale webinars, sales pages, sales letters to convert your leads into your customers.
Integrated Digital Marketing
The coordination of various aspects or different modules of Digital Marketing is called Integrated Digital marketing.
The below framework shows the different modules of Digital marketing that helps to execute CATT funnels.
How to evolve as a personal brand and why it is important?
Personal Brand is nothing but you becomes a brand ambassador for your own product/services
In the process of evolving you have to learnhow things are going to be done.
To learn you have to understand, remember the facts, and practice what you have learned.
After practicing, you have to workon the things that you have learned. Work as a freelancer, digital mentor, or on your own projects. But don’t stop working. This kind of work helps you to keep updated with fresh ideas and facing new challenges.
Blogging, nothing but writing, write what you have learned, and your work experience, so that people will look at your work and your standards.
Consult, If people like your blog, they start consulting you for their issues, that’s where the evolution of personal Branding starts.
Mentor, mentoring /helping others who want to become like you. A good mentor teaches you how to think not what you think.
The above all helps you to start your own business products/ services.
Building a Mass trust
This actually happens at mentoring level, you have to build trust from your customers and get more clients as well.
This shows that the cycle continues.
Your personal brand differentiates you from others.
People want to hear from people, not from your Brand.
For example, Gordon James Ramsay is a British chef, restaurateur, television personality, and writer. He founded his global restaurant group, Gordon Ramsay Restaurants, in 1997. It has been awarded 16 Michelin stars in total.
As a reality television personality, Ramsay is known for his bluntness, as well as fiery temper, strict demeanor, and frequent use of profanity. He combines activities in the television, film, hospitality, and food industries and has promoted and hired various chefs who have apprenticed under his wing.
Ramsay is known for presenting TV programs about competitive cookery and food, such as the British series Hell’s Kitchen (2004),
In the mid-1980s, he worked as a commis chef at the Wroxton House Hotel. He ran the kitchen and 60-seat dining room at the Wickham Arms
Despite the restaurant’s success, a dispute with Ramsay’s business owners, who wanted to turn their restaurant into a chain, and Ramsay’s dream of running his own restaurant led to his leaving the partnership in July 1998. He has described the decision to set out on his own as “the most important day of my entire cooking career; the most important decision of my life”.
This how Marketing is important to run your business and learning Ethical Marketing helps you to build a Brand in this competitive market.
Bathing is not for cleaning your body only. It is extremely relaxing and soothing as well as reviving and stimulating.
Bathing improves the skin of the entire body and replaces the moisture of our body.
Tub – baths are more relaxing and luxurious, as different perfumes, oils and skin softeners can be added to the water. Taking bath with hot water – energizes the body.
How to reduce the body odour in summer
After taking a bath and drying yourself, you must apply deodorant to remain cool and fresh for the whole day. Application of deodorants is a must during summer to avoid bad, unpleasant odours of perspiration.
An intake of leafy vegetables, which are high in chlorophyll, also helps diminish perspiration odour. If radish or turnip tops are rubbed under the armpits as well as eaten regularly, perspiration odour will diminish considerably.
Vinegar diluted in water takes away odour from perspiration if applied under the arms.
The use of deodorants will keep you fresh the whole day long.
Why should we use bath oils?
These bath oils are not new, but our elders are using these bath oils since their childhood and they make us know the benefits by applying them to the skin and by using the essential oils in our water tubs.
These bath oils help us to relieve stress as while we breathing these aromatic oils reaches our limbic part of the brain which controls our emotions. So these essential oils are not only good for our skin but also helps to relax our mind and keep the stress away.
How to use Essential oils for Bath
We find many aromatic bath oils in the market. Unfortunately, they are expensive and don’t know whether they work well on us or it may lead to any unwanted rashes on the skin.
Things to know before using Essential oils
Essential oils won’t mix up with water, so we need any other oil or any diluted agent.
Do not use the concentrated Essential oils even you like fragrance.
Make sure to use just 3 or 4 drops of essential oils mix with thrice the amount of any base oil like sesame oil, Olive oil, coconut oil, Milk or Epsom salt.
You can mix these essential oils in your shower gels too, but very few drops like 2 or 3 with 3 tbsp of shower gel.
The most common essential oils for the bath are Lavender oil, citrus bliss, serenity oils.
How to have a relaxing bath
Calendula leaves, if added to the bathwater, heal body scars and thread veins.
Lime and mint leave also contain healing properties.
Like facial skin, body skin also needs the restoration of oils. Almond paste, tied in muslin and used instead of soap, makes the body smooth.
A few teaspoons of glycerine or almond oil added to bathwater make the bath more relaxing.
To make bath oil at home, mix three parts of castor oil and one part of any aromatic oil in a bottle and use one teaspoon per bath.
Another recipe for bath oil is to mix 3 parts of almond oil to 1 part of any aromatic oil. Bottle and use a few drops per bath.
Almond bath – oil clings to your body when you get out of the bathtub.
A handful of Epsom salts added to bathwater has a great refreshing effect.
Epsom salts rubbed over shoulders and arms and on the rest of the body at the time of taking bath, clean the skin.
The addition of a cup of vinegar to the bathwater makes the bath very refreshing and reviving. Massage of vinegar, diluted in water, revives the body and cures any itchiness.
For getting rid of fatigue quickly, take alternating cold and hot baths, Standing in cold water up to your calves, for two or three minutes, can help you to sleep well at night.
Breakfast is a very important meal in a day, which we should not skip. To start a day healthy, make sure you are having more protein in your breakfast. Let’s go into the recipe which makes your day starter feel healthier, feel fuller, and easy to prepare, which doesn’t consume much time.
First, let’s discuss the high amount of protein content in our foods which are available handy
We all know that Soya is one of the high protein foods available in the market. It is available as Dried Soya, Soya Chunks, Soya keema or we can make soya milk from the dried soya beans.
We all know that both soya and paneer have enough amount of protein that we require.
Just toss some chopped onions and tomatoes with grated paneer or some finely chopped soya chunks, then add some salt and chili powder.
Take two slices of multigrain bread spread this mixture on the slice of bread and make a sandwich.
This is one of the easiest and healthiest recipe you can have it in the morning.
It makes you feel fuller for a longer time.
Soya sandwich Nutritive Value
2 pieces of Soya sandwich gives you 321cal
Protein – 15gm
Carbs – 58 gm
Fats – 2.5 gm
Fiber – 12.6gm
Paneer Sandwich Nutritive Value
1 sandwich gives you 364cal
Protein – 12gm
Carbs – 35gm
Fats – 15gm
Fiber – 6gm
Peanut Butter with multigrain Bread
Take a spoon full of peanut butter spread evenly on a slice of bread, add slices of banana (optional), and close with another bread slice.
Peanut butter is full of healthy fats and high protein.
2 slices of Multigrain Bread with a spoon full of peanut butter gives you 468cal
Protein – 25gm
Fats – 18gm
Fiber – 9.5gm
Spinach and Mushroom Omelet
Eggs are the best and cheapest protein available easily in the market.
Beat 2 eggs, whisk well add some chopped spinach and mushroom with salt and pepper according to your taste.
Apply some olive oil on a hot pan and pour the mixture, put it on low flame, and cook well. Flip it slowly and cook on another side.
If you want more protein to add more egg whites.
Its Nutritive Value
It gives you 230cal
Protein – 16gm
Carbs – 6gm
Fats – 17gm
Fiber – 0.8 gm
Gram flour Dosa
Take 3 spoons full of gram flour add chopped onions, green chilies, and salt. Add some water to the mixture until it comes to the pancake batter consistency.
Spread olive oil on hot dosa pan pours the required batter and spread it evenly.
Its Nutritional value
2 medium size of this dosa gives you 170cal
Protein – 8gm
Soak equal quantities of pulses like Bengal gram, black gram, Green gram, Toor Dal (mix all grains in one cup) with one cup of rice and half a cup of rice flakes (poha). Soak some cumin and red chilies along with dal for at least 5-6 hrs.
Grind it all together and make a fine paste. It doesn’t need any fermentation. Add some salt and required water.
You can also add a fist full of cleaned Moringa leaves and curry leaves.
Heat a non-stick pan and apply some oil and pour the batter and make dosa. Flip it slowly and heat the other side
This is one of the tastiest and healthiest dosa.
Its Nutritional Value
2 medium-size dosa gives you 300cal
Protein – 11gm
Carbs – 35gm
Fats – 10gm
Along with all these recipes, chicken breast is one of the highest protein sources. One skinless sautéed chicken breast gives you 230cal.
Protein – 49gm
Carbs – 0gm
These are the high protein breakfast ideas for you to try for your school-going kids and as a quick breakfast for your office with a touch of taste.
A low-fat diet is reducing the intake of bad fat from your diet. Not all low-fat diets are the same and the major rule is that including healthy fat in your diet and eliminate the bad fat. Some healthy fats contain Vitamins Like A, E, D, and K. Whereas Omega 3 and Omega 6 fatty acids help to get healthy skin and hair.
How this works
Even though fat is one of the essential macronutrients to our body, but limiting fat content in food is the only option.
This low-fat diet works well along with healthy fats, healthy carbohydrates, and high protein food in your diet
This diet helps you to cut insulin levels and helps the body to use stored fat.
If you are on a Low-fat diet for a week, you will cut 750 calories of fat approximately. That means you will lose up to 89gm of fat per week.
Why fats are important to us
Fat stored under the skin helps in regulating the body temperature in extreme cold and hot.
Fat helps us to protect our internal Organs like Kidneys, liver, etc
They are the second energy producers in our body when carbohydrates are not available.
1gm of fat produces 8 calories of energy.
Fats make you feel fuller for a longer period because it stays in our body for a long duration.
They also help us for the absorption of Vitamins A, D, E, and K. Because these are the Fat-soluble Vitamins. So without fat, our body cannot absorb these Vitamins.
Who has to follow Low-fat Diet?
For those who are obese, that means BMI is more than30
People with high blood cholesterol, cardiac problems, and diabetics.
Rules to follow and understanding Fats
Avoid the intake of transfat, Transfat contains in the foods like Bakery products, pizza, pastries, Junk food, samosa, and any other deep-fried food, because they reheat the oil multiple times. It increases the risk of LDL which is bad cholesterol.
Whereas, saturated fat contains in milk, butter, ghee, and cheese. Even though you take skimmed milk it contains a minimal amount of saturated fat. They are also present in meat and beef. Saturated0 fats can increase the HDL and LDL levels that are both good and bad cholesterol.
Unsaturated fats are divided into three types Poly Unsaturated fats, found in sunflower seeds, and coloniol oil. Whereas, monounsaturated fats found in olive oil, and rapeseed oil. And last one Omega 3 and 6 fatty acids found in fatty fish and other plant-based food. These unsaturated fats help you to reduce LDL i.e., bad cholesterol, and increase HDL i.e., Good Cholesterol.
The food you should take in a Low-fat diet
Any white meat like chicken, especially chicken breast.
Cereal grains and pulses, fats in them are very minimal compared to other nutrients.
Fatty fish, which contains Omega 3 fatty acids.
Below is the diet chart which can be used commonly by any individual to balance their fat intake.