Dt.Astha Sardana

28/05/2024

Weightloss .asthasardana

21/05/2024

Join your weightloss journey now.
diet

07/05/2024

02/04/2024

But how did she manage to lose 30 kg? When asked, she had this to say.

“You know, I lived on 110 on Broadway and there used to be a Pizza place called Tom’s Pizza. And for the first two years of my college, I have eaten so much of that pizza. I didn’t even realize that there is this Vitamin shop, right next to Tom’s Pizza, where you get these protein bars, salads. I think that was it, the movement from Tom’s Pizza to Vitamin shop. And somewhere in the middle of that, I lost weight.”

So, now that she is back in India, what does Sara Ali Khan’s diet look like?

Breakfast – Egg whites and toast or idlis
Lunch – Chapatis, daal, vegetables, salad, and fruits
Snacks – Upma (Savory vegetable semolina)
Dinner – A light dinner with chapatis and green veggies
Pre-workout – Muesli or oats with fruits
Post-Workout – Protein shake, tofu, salad or legumes

Start your journey now.

02/04/2024

Your body is what you put in it.Msg ‘yes’ if you want to improve your health.

28/02/2024

Personalised diet plan
Everyday review
No supplements
Homemade food
Maintainence diet

02/01/2024

To help you become the healthiest version of you!

Habit 1) Get 10,000 steps a day or more if you can. Try a fitness tracker watch to help you achieve this habit consistently!

Habit 2) Get 6-8 hours of sleep a day. The exact amount will depend on your age! Do some research on how much sleep you should get for your age.

Habit 3) Eat 2 servings of fruit every day. If you don’t like eating whole fruit try making smoothies.

Habit 4) Do at least 15 minutes of yoga when you wake up in the morning.

Habit 5) Get 30 minutes a day of fresh air. Either walks or just sitting outside.

Habit 6)Disconnect from your phone for at least an hour every day.

Habit 7)Create a healthy and productive morning routine. And learn what it takes for you to stick to these routines!

Habit 8)Work on maintaining /forming good posture. Try taking a video of yourself to see where you need to improve your posture!

Habit 9)Drink lots of water! The general rule of thumb is to aim for 15.5 cups of water for men and 11.5 for women.

Habit 10)Pack your lunch for work. Grabbing food or skipping lunch are both generally less healthy than packing your own lunch.

Habit 11) Start taking strategic breaks throughout your work day for your mental and physical health. This helps you mind and boosts productivity.

Habit 12) Eat 3 servings of veggies a day. Try experimenting with veggies you don’t eat often or have never tried to keep up some variety in your life.

Habit 13) Make a plan to exercise 5 times a week. Create the plan for those workouts at the beginning of every week.

Habit 14) Start reciting positive affirmations every day. Try to spend 5 minutes doing this at the beginning and end of every day.

Habit 15) Stretch your body every night before going to bed. Even if it is just 5-15 minutes it can make a big difference to stretch every night.

Habit 16) Do your skincare routine every morning and night.

Habit 17) Measure weight/fitness progress by measuring inches and fitness goals not the scale. Scales can be inaccurate tools to measure your healthiness.

09/12/2023

If you are underweight, you may be at greater risk of certain health conditions, including malnutrition, osteoporosis, decreased muscle strength, hypothermia and lowered immunity.

21/11/2023

Few Facts over Myths you all should know.

16/10/2023

Never neglect yourself ❤️

09/10/2023

Have your green tea.....🍵

🍃Green tea is more than just a beverage.......🍃

🍵 It boosts metabolism and gives a kick to go..
🍵 It contains healthy bioactive compounds.
🍵 It is rich in polyphenols, which are natural compounds that have health benefits, such as reducing inflammation and helping to fight cancer.💪🏻
🍵It contains a catechin called epigallocatechin-3-gallate (EGCG)🤩🤩Catechins are natural antioxidants that help prevent cell damage and provide other benefits.

These include improved brain 🙇‍♀️function, fat loss💃and many impressive effects😀
These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage. These free radicals play a role in aging and many types of diseases.

EGCG is one of the most powerful compounds in green tea🌱

This helps me to stay relaxed n acts as a destressor 💁‍♀️

Make it part of your life🌱,
it will not only help u in weight loss but as will give u immense calmness n is a boon for your health🌱

25/09/2023

Why I always talk about gut health?

A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

6 ways to clean your gut..

➡️ Water flush. Drinking plenty of water and staying hydrated is a great way to regulate digestion. ..
➡️ High-fiber diet
➡️ Fruits, vegetables and yoghurt
➡️ More resistant starches
➡️ Probiotics
➡️ Mono eating

All these you will find in my program.
You can heal the gut naturally and weight loss will be an additional advantage. ❤️

Dt.Astha sardana

25/09/2023

I've received 500 reactions to my posts in the past 30 days. Thanks for your support. 🙏🤗🎉

15/09/2023

A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night.

14/09/2023

Why I always talk about gut health?

A healthy gut contains healthy bacteria and immune cells that ward off infectious agents like bacteria, viruses and fungi. A healthy gut also communicates with the brain through nerves and hormones, which helps maintain general health and well-being.

6 ways to clean your gut..

➡️ Water flush. Drinking plenty of water and staying hydrated is a great way to regulate digestion. ..
➡️ High-fiber diet
➡️ Fruits, vegetables and yoghurt
➡️ More resistant starches
➡️ Probiotics
➡️ Mono eating

All these you will find in my program.
You can heal the gut naturally and weight loss will be an additional advantage. ❤️

07/08/2023

To all beautiful girls,wives ,moms ..

Every women is beautiful in her own way.. Take that extra step ,walk that extra mile and give yourself one chance to shed your extra kilos to be more confident & stronger than before..

Focus on your happiness & live your life to the fullest

Thank you
Dietician Astha sardana

28/07/2023

IF YOU COULDN'T FAIL, how much weight would you want to lose?

❤️ 0-10kg
💛 10-15 kg
💚 15-20 kg
💙 20-30 kg
💜 30-40 kg
🖤 40kg +

🔶No magic Pills
🔶No shakes
🔶Real Food
🔶Real Results
🔶Meal Plans
🔶Mentoring one on one

Message me 🔽 to find out more about our life changing program❤️

16/07/2023

Most of you should know me pretty well. I don’t accept very many friends of friends because I feel it’s not for me. Almost every FB friend I have known on some level, you are not just a number. But if you are on my FB, it’s because we have some connection. I would love to see if we can still chat more than just likes... I decided to participate in an experience called “Meeting between Bread”. The idea is to see who reads a post without a photo. We are so consumed with technology that we forget the most important thing: good friendship. If no one is reading this message, it will be a short social experiment. But if you finish this till the end, I would love you to comment in ONE WORD about us. For example, a place, an object, a person, a moment in which you remember us. Then copy this post and post it on your page (don’t share) and I’ll go to your page and leave a word that reminds me of you. Please don’t comment if you don’t have time to copy the text. This will destroy the experiment. Let’s see who spent their time to read and respond according to the common story outside of Facebook.
Regards.

11/07/2023

𝐏𝐨𝐬𝐭𝐩𝐚𝐫𝐭𝐮𝐦 𝐓𝐫𝐚𝐧𝐬𝐟𝐨𝐫𝐦𝐚𝐭𝐢𝐨𝐧 𝐀𝐥𝐞𝐫𝐭😍

If she can do it, so can you 🤰Meet my dearest mentee Payal Garg

💁‍♀️ She is a Mum of 2
💁‍♀️ She said yes to my weight loss program
💁‍♀️ She was skeptical if she will be able to do it or not but meal prep has helped her alot.
💁‍♀️ She is super busy with 2 kids barely have time for her but she is super happy with our meal plan as it is very easy and quick😀

Look 👀 at the transformation. Amazing it is

👉 She lost 7️⃣ kgs with massive inch loss from belly area.

👉 All because she remained dedicated towards the program.

❌ She did not starve
✅ She had 3 meal with 2 fruit snacks

❌ She was not on protein shakes
✅ She had home made protien options.

❌She did not do any exercise during the program
✅She just followed the diet plan and a good lifestyle.

This is the result of one round of amazing my 45 days Gut health Weight loss program.

She is ready to start her body toning and firming round soon.

Posted with Permission

Love
Dt.Astha Sardana

02/07/2023

When digestion is compromised our bodies do not produce enough serotonin....our ‘happy hormone’.

Are you truly happy within yourself..?

If you answered no, maybe you need a gut reset. Gut health is more than just about losing kilos, it’s about feeling healthy + happy 😃

01/07/2023

Still confused whether to start your weight loss journey now or not.let’s get connected and understand how it works.Just type YES in the comment section below.

23/06/2023

Take a long breath,take that break and come back stronger ❤️❤️because it isn’t over.

21/06/2023

Happy international yoga to all!!

SELFISHLY LOVE YOURSELF!!

21/06/2023

What International yoga day means to me , is being physically,mentally and emotionally fit.

15/06/2023

Never challenge a 👧 GIRL,she can show you wonders.Same happened with Pallavi.

She was sick and tired of her rapid increasing weight and with COMMENTS like Moti,fatso…

BODY SHAMING is bad guys but in her case it MOTIVATED her .

She had THYROID and PCOS due to which she was not able to lose.But now she has lost good 12.5 kgs with 2 cycles of my 45 weight loss program.

Now she is on cloud nine.She proved the saying “ANYONE CAN SUCCEED AT ALMOST ANYTHING
IN WHICH SHE/He HAS ENTHUSIASM AND ZEAL”

Way to go 👧 girl
Dt.Astha Sardana

13/06/2023

Weight loss management is the toughest part of losing weight.But with proper guidance and support you can manage your lost weight.
.Asthasardana