Dt. Reema Hingorani Madhian

Nutritionist in Noida , Noida, India

http://reemasdietwellnessclinic.zest.md

About Me

Dietitian Reema Madhian winner of title \'Best Dietitian in Delhi / NCR\' at the Global Lifestyle Awards 2015 . Dt Reema is an eminent and well known Health and wellness consultant in Noida with over 19 years of experience in Nutrition and wellness industry.
She applies the holistic approach to nutrition,weight and health management ,while incorporating correction to address specific problem to obesity,nutritional imbalances and dietary irregularities, she offers scientifically designed program based on individual needs and individual body types as every person is different and the effect of food on each person varies accordingly.
She has headed various VLCC weightt loss clinics in Noida and has extensive experience in handling people who want to lose weight and who want to get rid of therapeutic problems like thyroid ,diabeties,PCOD etc.

Dietitian Reema Madhian is running her own 2 weight loss diet clinics in Sec 27, Noida & in sec110, Noida
 

My Blogs

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    Is STRESS making you FAT

    By: Reema Hingorani Madhian

    How the cycle of fat spins out of control; when u have chronic stress your body steps its production, of cortisol and insulin. Your appetite increases and so do the chances, you’ll engage in \"hedonistic\" eating in the form of high calorie sweets and fats. That in turn, makes you store more fat, pumping even more of it in liver. This creates a resistance to insulin, which makes your pancreas secrete more insulin to compensate. And that makes you hungrier. Thus continuing the cycle of eating because you are stressed. Make FOODS WORK in your FAVOUR ; Foods have diff effects on your stomach, your blood, and your brain. Here are some foods that may help your hunger and the brain chemicals that affect it Fish and Walnut -Rich in omega-3 fatty acids (brain boosters and cholesterol cleaner ) help in reducing depression (emotional eating).Thus eating foods that contain omega3 fatty acids may help lift our spirits and keep us from reaching for a doughnut. Green Tea -One study shows that drinking 3 glasses of green tea a day can help you reduce body weight and waist circumference by almost five percent in three months

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    Glow this Winter-Beautiful Skin

    By: Reema Hingorani Madhian

    Think beautiful skin,think Vitamin C.Fruits rich in vitamin c like papaya.strawberries.oranges.pineapple are great for your complexion and also helps in reducing wrinkles,Vitamin C is a known skin brightner,as it has an antioxidant power of neutralising free radicals produced from UV rays.It also plays a key role in collagen production . Oranges help clear blemishes,pineapples AHA brightens the skin,strawberries have antiageing properties. Just eat them fresh and on a weekend ,use their pulp as face packs to rejuvinate your skin

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    Don't miss out on the magic Drink this winter - WATER

    By: Reema Hingorani Madhian

    1. Drinking Water boosts the immune system, Maintains the Balance of Body Fluids. . The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temp 2. Water - This magical drink controls Calories. Those who want to lose weight, should drink lots of water as a weight loss strategy. While water doesn\'t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help achieving good weight loss. 3. Food with high water content tends to look larger, so more chewing is required, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans. 4.. Water Helps Energize Muscles. Cells that don\'t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. \"When muscle cells don\'t have adequate fluids, they don\'t work as well and performance can suffer,\" (ref journals) Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating. 5. Drinking water helps keep our Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don\'t expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Elmer, MD. \"Dehydration makes your skin look drier and wrinkled, which can be improved with proper hydration,\" he says. \"But once you are adequately hydrated, the kidneys take over and excrete excess fluids.\" 6.. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. \"Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,\" he says. When you\'re getting enough fluids, urine flows freely, is light in colour and free of odour. When your body is not getting enough fluids, urine concentration, colour, and odour increases because the kidneys trap extra fluid for bodily functions. If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates. 7.. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don\'t get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation. \"Adequate fluid and fibre is the perfect combination, because the fluid pumps up the fibre and acts like a broom to keep your bowel functioning propely\"  

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    Don’t starve, eat the Right way to lose Weight

    By: Reema Hingorani Madhian

    Now a days anyone who wants to lose weight, is so fed up that one just stops eating and feels that starving is the only way to get over with it. But actually starving yourself will cause you to gain weight and ruin your weight loss efforts. So one major reason that people do not meet their desired weight loss goals is because they are starving themselves- whether they realize it or not .Even if you are just busy and forget about eating, or if you seriously want some good amount of weight to be gone and are willing to starve to do it, both scenarios are very damaging. Despite the calories that you will be burning in the short-term, what you are really doing is slowing your metabolism Your metabolism indicates the number of calories your body needs. Everything you eat turns into energy; the rate of your metabolism determines how much energy, measured in calories, your body needs. Your body composition, age, gender, physical activity level and dietary habits all contribute to the amount of energy your body uses. This means that when you are done starving your body, your body will then grab hold of your future meals and not let go, thinking that you may not eat again for a long time. If starving yourself becomes habitual, you will be creating your own weight loss problem rather than fixing it.  The best way to lose weight is to speed up your metabolism by healthy eating, rather than reducing all calories. To accomplish this, eat small meals or healthy snacks at least every two to four hours, and eat a big breakfast to jump start your metabolism in the morning. Eat healthy meals full of nutrition and low in fat and watch your calories, while giving your body the support it needs. Your metabolism will speed up, and your weight will slim down before you know it Your body works on a basis of survival. Eating habits based on a starvation-type diet starts certain physiological changes inside the body that work to conserve energy. In the long run, this adaptation may sabotage your weight-loss efforts. To lose weight, you have to eat. Understanding the calories your body needs and strategies to burn fat will lead to successful, long-term weight loss If you starve yourself, you may begin to lose weight because you are reaching a caloric deficit, but the long-term effects are counterproductive. Your body responds to starvation by slowing down metabolism. The body thinks you are entering a state of famine, where food is unavailable. It slows your body\'s processes in an effort to conserve what energy it has stored --- in other words, it holds onto fat. When you start eating normally, your metabolism will have slowed, meaning that the number of calories you need to maintain your weight is far lower than when you started --- and setting you up to gain weight by going back to your pre-starvation habits.  

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    New Year’s Resolution – Lose weight and Gain Health

    By: Reema Hingorani Madhian

      This Year make a New year resolution to lose weight and gain health. Stop the cycle trying to make changes and then not following through. If your resolution is to take better care of yourself and get yourself healthy, you will have a much better year if your resolution sticks. Here are a few tips to help you get started.    1. Most important is to be Realistic Make your goal attainable, like committing to NEVER eat your favorite food  is setting you up to fail. Instead, strive for a reachable target , such as avoiding it more often than you do now   2.  Map your goal Don’t give in to the temptation to skip that exercise class or have that piece of cake. Instead try calling on a friend for help or have some self-talk, and remind yourself how  â€œbad”it will affect your goal. 4. Make a “do s” and” donts” List It helps us to see a list of items on paper to keep your motivation strong. Develop this list over time, and ask others to contribute to it. Keep your list with you and refer to it when you need help keeping your resolve. 5. Share it with friends Keeping your resolution a secret. Tell friends and family members who will be there to support your resolve to change yourself for the better or improve your health. The best-case scenario is to find a friend  who shares your New Year’s resolution and motivate each other. 6.  Reward Yourself  If your resolution is to eat a better diet, celebrate your success by treating yourself to something you enjoy that doesn’t contradict your resolution. If you have been sticking to your promise to eat better, for example, reward yourself with new clothes . 7.  Track Your Progress Keep track of each small success. Short-term goals are easier to keep, and each small accomplishment will help motivate you.

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    Time to get Serious about Weight Loss

    By: Reema Hingorani Madhian

    When u want to lose weight, it sounds as if it’s quite an easy task .  Initially the motivation is also very high  to hit the gym regularly and choose the right foods,, but after a few weeks, our motivation seems to wane and those old, unhealthy habits of yours start to creep back in. What looked so easy at first is now difficult. You start craving. You\'re tired. That morning .workout class doesn\'t seem as fun, and getting up without hitting the alarm seems impossible. Sound familiar? So many of us have fallen into this diet and exercise trap over the years. You decide you want to lose weight, start a program, and even start to see some results and then…life gets in the way. Before you know it, you\'re off your healthy living plan again. Whereas the tools and resources that make weight loss fun and uplifting—a true lifestyle change—you still need to commit to using them. You have to commit now and, well, forever. You have to choose to change your life, both when life is breezy and when things aren\'t going your way. Whether you have 1kgor 20 kg to lose, you have to get serious to reach your goals. So you need to get real this time. You need to get committed to your weight-loss efforts this time. If any of the five signs below sound like you, then you  really need to get committed to getting healthy. 5 Signs It\'s Time to Get Real about Weight Loss Sign #1: You keep waiting to start. If you really want or need to lose weight but keep putting it off until tomorrow, next week, or even later in the future, you\'re not serious about weight loss. There is no perfect time to lose weight; you\'ll always have to deal with stress and work and LIFE, and there\'s no better way to get started than to jump right in today. Don\'t put off getting healthy for another day. Get healthy now. Why waste another day? Right this second you can start improving your health by doing something as simple as going for a short walk, choosing the stairs over the elevator.. There\'s no time like the present. Your life starts now! Be consistent with your Diet: Tell your friends and family that you\'re committed to changing your life and losing weight the right way. Then write down simple things that you can do TODAY to be healthier, such as drinking a glass of water, walking around the block once or eating two fewer bites than you normally would. By sharing your goals, you\'ll stay accountable and with this small start, you\'ll build momentum to make more changes.  Sign #2: Breathlessness and lethargies  If you get breathless after walking or any small activity.  It’s time to get serious. With regular exercise and some simple food swaps, you can be back to your usual self and live your dreams.  Focus on functionality , motivation, make a list of the things you want to do but can\'t do comfortably (or at all) right now. Weight los isn\'t just about wearing smaller pants size; it will help you live the life you want. Your motivation can come from the list you made—all of your goals and dreams, both big and small. Then, with your nutritionist, begin a healthy lifestyle program today. Go for regular walks to improve your cardiovascular fitness .. Before you know it, the weight will drop, but more importantly, you\'ll be able to do all the things you love to do.  Sign #3: You\'re facing chronic health issues.  Being overweight or obese puts a huge strain on your body and increases your risk for many major health problems, which  includes  diabetes, coronary heart disease and stroke, metabolic syndrome, osteoarthritis, gallbladder disease, fatty liver disease, pregnancy complications and premature death. If any of these conditions run in your family or you know that you\'re at risk due to your weight or lifestyle, see a doctor right away. You can no longer treat weight-loss as an option. It\'s a necessity for you to save your own life. Live longer and healthier:. If you do have any health issues, seek treatment and ask the doctor what types of physical activity you can do and if there are any dietary restrictions. Once your doctor has given the OK, get started with and good weight loss programme with a Nutritionist to find a healthier you. Sign #4: You give up easily.  Do you leave the weight-loss programme after you eat a cookie or a pastry? Then you need to get real .. Health and weight issues don\'t result from one small mistake during a 24-hour period; it\'s what you do day after day time after time that really counts. You don\'t have to be perfect, but you do have to be consistent So stop beating yourself up for every mistake. We all make them! It\'s what you do next that matters. Commit to making healthy choices most of the time, and you will reach your goals! Get back on track: Promise that you\'ll  be consistent and get back if you deviate from your plan, and create a get-back-on-track plan. . Sign #5: You\'re envious of others who have lost weight.  If you feel self-conscious about your body and size around others or feel extremely jealous of other people who have lost weight, then it\'s time for you to focus your energies on your own self-improvement. These feelings may signal something deeper that needs your attention. As you might guess, weight-loss isn\'t just about choosing to eat right and exercise. Many times, it\'s also about having the self-worth to make a change and believing that you deserve to do something positive for yourself! Make yourself a priority: Stop comparing yourself to others. Everyone\'s journey and circumstances are different. So instead of wondering why you weren\'t blessed with a faster metabolism like your co-worker was, focus on your own positives The next time you become envious or self-conscious, remind yourself that you deserve good things in life, too, so commit to make healthy choices. Losing weight is hard work, but the change begins with you and it starts right now. If any of these signs describe you, it\'s time to stop talking about weight loss and commit to it.    

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    Healthy Eating for Holi Festival

    By: Reema Hingorani Madhian

    With variety of deep fried food dishes and sweets in front of you, it is really difficult to lose weight during festivals like Holi. If you cannot lose weight, at least try not to put on extra pounds.       These are  few tips on monitoring and controlling festive diets,              Do Not Overeat: It’s not just about the quantity of food you are eating, but the amount of calories you intake. Thus, during the festive season, one needs to be careful about the consumption of calories to avoid weight gain.       Avoid Specific foods: Avoid oily foods and too much of spicy food besides restricting the sugar intake in sweets. Plan your meal in such a way that one special meal of the day should most likely be lunch so that day activities and movements can burn the extra amount of calories. And, try keeping your breakfast light and healthy, while dinner should be as light as possible to manage the intake of calories.       Fresh Foods: Pick the freshest food and keep an eye on expiry dates of the food products you are consuming. The possibility of food contamination with bacteria is very high when it comes to high temperature eating items. Bacteria can cause severe diarrhoea which can lead to dehydration, nausea and vomiting, thus, most of the foods and sweets should be refrigerated. Drink ample amount of fluids and appropriate usage of salt help to prevent dehydration. Healthy  sancks for holi Roasted hare kabab                                                                                    Grilled paneer Tikka                                   Rawa idli

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    Tips for Navratra Fasting

    By: Reema Hingorani Madhian

      This Navratri treat yourself the healthy way. Keep your hand off that plate of pakodas and devote yourself to these - • The magical liquid, water , It is always advisable to have as much of it as possible. Maybe more than what your intake would be on non-fasting days. Also drink a lot of fluids like milk and fresh juices. These help you cleanse your toxins and maintain an optimum fluidity flow. • Fasting could be tedious especially for your stomach. Long gaps between meals and very few options to eat could lead to acidity and your metabolism goes astray. Have roasted makhanas or dry fruits for your mid-meal snacks. •  Sabudana is a pure source of carbohydrates and gives a quick boost of the much-needed energy during fasts.  Opt for a healthier sabudana khichdee or kheer. •   Curd helps to cool you down and make you feel fresh. So dote on a bowl of yogurt and bung in your favourites to make it more filling. •  Rock salt or sendha namak is a pure form of salt that is not chemically processed. It is rich in potassium and very helpful in digestion, relieving gas and soothing heart burns. •  Eating fruit salads can actually help you curb your cravings. Fruits contain healthy sugar fructose that fuels your metabolism. So, pump up your fruit intake. •  Most importantly, do not starve yourself. you really don\'t have to give up on your favourites. The key is to create a balance. Do not deprive yourself of the nutrition that you need. • It’s hard to resist those crispy fried delights, but maybe you can switch to techniques like steaming, grilling or baking and taper off your guilt trips. •  Paneer: Like it or not, you cannot ignore it. It is light, easy to digest and a great source of calcium Curb those evil sugar cravings by eating a lot of fruits raita, dates, apple kheer  Combine high carbohydrates like potatoes and sabudana (widely used in fasting) with other fibrous vegetables like spinach, cabbage, tomatoes, capsicum, bottle guard, etc. Also try to bake, roast or grill vegetables instead of deep-frying them.  . Amaranth is the best protein source you can include during fasting. Make amaranth porridge with milk or cook it as namkeen dalia with lots of vegetables. . Kuttu is a brilliant combination of carbohydrates (70-75%) and protein(20-25%). Use it to make chapatti instead of gorging on puris. . Samak rice are extremely easy to digest and can be consumed in any kind of quantity.  . Substitute sugar with jaggery or honey. . Use skimmed milk instead of full cream milk. The Well Balanced Vrat Diet Breakfast options (choose any one) -  Fruits with skimmed milk Amaranth porridge with nuts Fruits shake with five to six soaked almonds Mid-morning options (choose any one) -  Lemon water with fruits Coconut water with fruits Green tea with water Lunch options (choose any one): Grilled vadas with mint chutney Kutyu chapatti with vegetables and salad with raita Baked sabudana tikkis with veggies and curd Samak rice with vegetables and salad Post Lunch:  Drink a cup of hot green tea Evening time:  Green tea/tea with baked chips/roasted makhana/baked namkeen Dinner (choose any one): Paneer tikka with vegetables Milk with fruits A bowl of vegetables and salad Pumpkin and bottle gourd soup with vegetables      

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    Managing your Weight during Festivals

    By: Reema Hingorani Madhian

    As the festive season approaches it is important to remember that while you enjoy every moment of celebration, avoiding calories is not impossible. If you don’t watch your diet it will take away all the hard work you did to get in shape or demotivate you even before you start to think about it. Moderation is the key to enjoy festive food and still keep the weighing scales in balance.  Few tips on how you can avoid accumulating on calories during festivals: Use Low Fat, Low Sugar Products: Make use of ingredients like low fat milk, low sugar products and other dairy products to make sweets and snacks. But also do not use these products extensively under the halo effect of low fat, as these products are ‘low fat’ but not ‘no fat’. Use Less Oil: Cook your food using limited quantity of oil. When you eat oily foods occasionally, you tend to consume more than what you normally consume. Hence eat less even when you eat oily foods occasionally. Drink Lots of Water: When it is snack time during festivals,always  drink a glass of water. A glass of water will make your stomach partially full. As a result you will eat less; this will help to minimize the calorie intake. When there is a get together during festivals, you can stick to the habit of eat less and talk more’   Be Conscious: Try to be conscious of what you eat during festivals, so that you will have an idea of your food intake. You can make adjustments to your diet later or you can attend an extra workout session. But it is better that you decide in advance how much you will consume during a particular period and stick to it. Substitute Sweets & Snacks: When you serve sweets and snacks, add fruits and nuts to the plate. When you just cannot resist the temptation, eat nuts and dry fruits in small quantities to reduce calorie intake. Use Smaller Plates: You tend to eat less when you serve yourself in smaller plates. Even small spoons, glasses and bowls are beneficial to avoid unhealthy foods. Avoid second helping as well. This will help in keeping a good control on your portion sizes. This is strictly for your junk food quota, eat a healthy amount of main course to keep you charged up . Enjoy the festive season and also keep in mind that these pointers so that you can get back to shape again without worries.

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    Benefits of Fenugreek seeds ( Methi Dana)

    By: Reema Hingorani Madhian

    So, we all are aware of Fenugreek Seeds, Here are some benefits of fenugreek seeds: Lowers blood cholesterol & Lowers LDL cholesterol Fenugreek helps to reduce cholesterol level, especially that of the low density lipoprotein (LDL). They are known to be rich source of steroidal saponins that prevent the absorption of cholesterol and triglycerides.  Reduces risk of heart disease Due to the presence of galactomannan, fenugreek plays a key role in maintain your heart health. It also contains high amount of potassium that counters the action of sodium to help control heart rate and blood pressure.  Controls blood sugar levels Diabetic must include methi (either in the form of seeds or leaves) in their diet. Because galactomannan, a natural soluble fibre present in fenugreek slows down the rate of sugar absorption into blood. It also contains amino acid responsible for inducing the production of insulin. Thats why methi ladoo is good for diabetics  Aids digestion As fenugreek is rich in fibre and antioxidants, it helps in flushing out harmful toxins from the body and thus, aids digestion. In some cases, fenugreek tea is used to relieve indigestion and stomach pain. You can even drink fenugreek decoction early in the morning to deal with constipation  Helps counter acidity or heartburn One teaspoon of fenugreek seeds in your food can be an effective remedy for acidity. Mucilage of fenugreek seeds coat the lining of the stomach and intestine and soothe irritated gastrointestinal tissues. Before consuming, you can soak the methi seeds in water to make their outer coat mucilaginous.  Helps you lose weight Include fenugreek in your weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing your appetite and aiding your weight loss  Remedy for sore throat Fenugreek when taken with a teaspoon of lemon and honey can work wonders to reduce fever by nourishing the body. The soothing effect of mucilage in fenugreek also helps to relieve cough and pain from sore throat.  Increases breast milk production in lactating women Fenugreek ranks high among the ‘must haves’ for nursing mothers. This is due to the presence of diosgenin in the spice which increases milk production in lactating mothers.  Helps reduce menstrual discomfort Fenugreek contains compounds like diosgenin and isoflavones with oestrogen-like properties which help reduce symptoms like discomfort and menstrual cramps associated with PMS.. Women are more prone to iron deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding. Including green leafy veggies like fenugreek (methi) in your diet can supply a good amount of iron. But make sure to add tomatoes or potatoes to the preparations to enhance the iron absorption. Helps prevent colon cancer The fibre content (saponins, mucilage, etc.) of fenugreek binds to toxins in the food and flush them out. This in turn helps to protect the mucus membrane of the colon from cancer.  Helps soothe skin inflammation and reduces scars While Vitamin C acts as a powerful antioxidant, fenugreek also contains anti-inflammatory compounds that aid in the treatment of various skin problems like burns, boils and eczema. The seeds are known to help in getting rid of scars. All you need to do is apply a clean cloth soaked in methi seed paste to fight skin inflammation.  Helps treat skin problems Fenugreek or methi can be used in face packs to help prevent blackheads, pimples, wrinkles, etc. Washing your face with water boiled with fenugreek seeds or applying a paste of fresh fenugreek leaves for twenty minutes on your face can work wonders for your skin.  Can help resolve hair problems Using fenugreek as a part of your diet or as a paste to directly apply on your hair makes your hair shiny and black. Massaging your head everyday with boiled fenugreek seeds soaked overnight in coconut oil can be an excellent remedy for thinning of hair and hair fall. 

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    HEALTHY CHOICES THIS DIWALI

    By: Reema Hingorani Madhian

    . So its DIWALI time with lots of sweets n delicious dishes around you, What goes in your mind, Is it OK to eat all those sugar loaded sweets? Or should I avoid it Will it lead to too much of weight gain?????????  Well here are a few tips that will help you make your DIWALI binge a true feast! . Don\'t think too much about calories during the few days of Diwali. Its a time to celebrate with friends and family. Enjoy life! . BUT YES FOLLOW MODERATION N YES TRY TO EXERCISE AND  BE ACTIVE    Eat slowly and have fewer servings of many items , try to complete your eating cycle in about 20 min minimum - that way you will avoid risking a sugar rush from a particularly sweet product. . Use low fat and low sugar options (e.g. skimmed milk). Use natural sweeteners like honey, dates, raisins, fruits instead of sugar to prepare sweets . Plan your meals. Don\'t go starving to the party. Eat a light snack like a salad, soup, dal, milk, yoghurt or nuts before you go out. . Choose well while partying. For instance, eating rasgullas is better than jalebis ,also eating sweets in the first half of the day is best when metabolism is high . Serve in smaller plates and go for smaller amount.  At home, do not allow a build-up of sweets or chocolates. Chances are you\'ll end up gorging on these. Get rid of them by gifting these to others . Finally MODERATION and EXERCISE is the key to good health. Happy DIWALI and enjoy yourself thoroughly

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