Author: The Metrognome

Categories
Wellness

Menopause and Weight Gain: A Guide for Indian Women

There are 5 foods that can help keep weight gain in check, apart from good sleep and regular activity.

Team Metrognome | editor@themetrognome.in

Menopause is a natural phase in every woman’s life, marking the end of the monthly menstrual cycle and a significant shift in hormonal balance. For many women, this stage often brings with it the unwelcome issue of weight gain, particularly around the abdomen. The issue becomes even more crucial for Indian women, who may not find the time or resources to shift the excess weight effectively.

Understanding why menopause causes weight gain and how to manage it can help women navigate menopause with confidence and vitality.

Why Does Menopause Lead to Weight Gain?

The hormonal changes during menopause, especially a decline in estrogen levels, play a pivotal role in altering metabolism and fat distribution. Here are some key reasons why weight gain occurs:

  1. Slower Metabolism: After your 40s, the body’s metabolic rate naturally slows down, making it easier to gain weight.
  2. Hormonal Shifts: Reduced estrogen levels can lead to fat being stored more in the abdominal area, followed by the hips and thighs. Fat is also stored in the lower back and arms.
  3. Loss of Muscle Mass: Aging leads to sarcopenia, or the loss of muscle mass, which further reduces calorie-burning capacity.
  4. Increased Stress and Sleep Disturbances: Many women experience heightened stress or insomnia during menopause, which can increase cortisol levels and lead to weight gain.
  5. Lifestyle Factors: Reduced physical activity and dietary habits often contribute to weight gain during this phase.

The Impact of Menopausal Weight Gain

Carrying excess weight during menopause is not just a cosmetic concern. It can increase the risk of several health issues, including:

  • Cardiovascular diseases
  • Type 2 diabetes
  • Osteoarthritis
  • Certain cancers

Addressing menopausal weight gain involves a combination of dietary changes, physical activity, stress management, and adequate sleep. Focusing on nutrient-rich foods that support metabolism and hormonal balance is a great place to start.

5 Foods to Eat to Reduce Menopausal Weight Gain

  1. Flaxseeds
    • Why They Work: Flaxseeds are rich in lignans, which are plant-based compounds that can mimic estrogen and help balance hormones. They are also high in omega-3 fatty acids and fiber, aiding digestion and reducing cholesterol levels.
    • How to Use: Add ground flaxseeds to smoothies, yogurt, or sprinkle over salads and rotis.
  2. Leafy Greens
    • Why They Work: Spinach, fenugreek leaves, and other leafy greens are low in calories and high in nutrients like calcium, magnesium, and vitamin K, which are essential for bone health. Their high fiber content helps control hunger and support weight management.
    • How to Use: Incorporate them into dals, parathas, or make a fresh green smoothie.
  3. Curd (Yogurt)
    • Why It Works: Curd is a probiotic-rich food that promotes gut health. A healthy gut can improve digestion and reduce inflammation, both of which are crucial for managing weight. Curd is also a great source of calcium, essential for maintaining bone density.
    • How to Use: Enjoy a bowl of curd with meals or as a mid-day snack topped with fruits or seeds.
  4. Lentils and Legumes
    • Why They Work: Dal, chickpeas, kidney beans, and other legumes are packed with plant-based protein and fiber, which help maintain muscle mass, keep you full, and stabilise blood sugar levels.
    • How to Use: Include them in traditional Indian dishes like dals, curries, or salads.
  5. Nuts and Seeds
    • Why They Work: Almonds, walnuts, sunflower seeds, and chia seeds are excellent sources of healthy fats, protein, and micronutrients like magnesium and zinc. These nutrients support hormonal health and reduce cravings.
    • How to Use: Snack on a handful of mixed nuts or add seeds to your morning porridge or desserts.

Tips to Enhance Weight Management During Menopause

  1. Stay Active: Incorporate strength training, yoga, or brisk walking into your routine to build muscle and boost metabolism.
  2. Hydrate Well: Drink plenty of water to flush out toxins and stay energised.
  3. Prioritise Sleep: Aim for 7 to 8 hours of quality sleep to regulate cortisol levels and support metabolism.
  4. Practice Mindful Eating: Avoid overeating by paying attention to hunger cues and savouring meals without distractions.
  5. Manage Stress: Engage in meditation, deep breathing, or hobbies to keep stress levels in check.

Embracing Menopause with Positivity

Menopause is a time of change, but it can also be a time of growth and self-discovery. By making informed dietary choices and embracing a healthy lifestyle, you can manage menopausal weight gain effectively and enjoy this phase of life with vigour and grace.

Remember, it’s not just about losing weight but about feeling your best. Start small, stay consistent, and celebrate your journey toward a healthier you.

Categories
Do

Why New Year Resolutions Don’t Work: And How You Can Make Them

Ah, the New Year! That magical time when we’re brimming with optimism, armed with lists of resolutions that promise to transform our lives. “This is the year!” we declare, imagining ourselves hitting the gym daily, mastering a new language, or finally giving up late-night snacks. But let’s be honest: sticking to New Year resolutions can be tricky. Fear not! Here’s a guide to help you turn those resolutions into habits that last.

1. Start Small, Think Big

One of the most common mistakes is going overboard with ambitious goals. Sure, it’s great to aim high, but tackling Everest on day one? Not realistic. Instead, break your big resolution into bite-sized, achievable steps. Want to run a marathon? Start with a daily 10-minute jog. Planning to declutter your home? Focus on one drawer, not the entire house. Small wins build momentum and confidence.

2. Be Specific

“Get healthy” is a noble goal, but what does it actually mean? Resolutions that are vague are hard to follow. Instead, get specific. For example, “Drink two liters of water daily” or “Go to yoga class every Tuesday and Thursday” are actionable and clear. When your goals are well-defined, it’s easier to track progress.

3. Write It Down and Visualise It

There’s something powerful about putting your resolutions on paper. Write them down and keep them somewhere visible—on your fridge, your desk, or even as your phone wallpaper. Better yet, create a vision board with images that represent your goals. Seeing your dreams regularly can help keep you motivated.

4. Make It Fun

Who says resolutions have to be all work and no play? Infuse some fun into your journey. If your goal is to exercise more, try dance workouts, join a quirky fitness class, or work out with friends. If you’re learning a new skill, gamify it—use apps that reward you for milestones, or set friendly challenges with others.

5. Find an Accountability Buddy

Accountability can be a game-changer. Share your resolutions with a friend, family member, or even a group online. Having someone to check in with can keep you on track, and celebrating progress together is an added bonus. Plus, no one wants to face the “So, how’s that resolution going?” question without results!

6. Embrace Flexibility

Life happens, and that’s okay. Maybe you missed a gym session or indulged in a dessert during your “no-sugar” month. Don’t throw in the towel! Resolutions aren’t about perfection; they’re about progress. Treat setbacks as learning experiences, not failures. Adjust your goals if needed and keep going.

7. Reward Yourself

Celebrate your wins, big or small. Rewards can be a great motivator, so treat yourself when you hit a milestone. Bought healthy groceries for a month? Splurge on a fancy water bottle. Finished that online course? Watch your favorite movie guilt-free. Recognising your achievements keeps the journey enjoyable.

8. Track Your Progress

What gets measured gets managed. Keep a journal, use an app, or simply tick off a checklist to track your progress. Seeing how far you’ve come can boost your confidence and push you to keep going. Plus, tracking lets you tweak your approach if something isn’t working.

9. Focus on the Why

Understanding why you’re pursuing a resolution is key to sticking with it. Ask yourself: what’s the deeper reason behind your goal? Want to exercise more? Maybe it’s to feel stronger, improve your health, or keep up with your kids. When your “why” is clear, your motivation becomes stronger.

10. Make It Part of Your Identity

Instead of thinking, “I’m someone trying to get fit,” tell yourself, “I am a fit and active person.” This subtle shift in mindset can work wonders. When your resolution aligns with how you see yourself, sticking to it becomes a natural part of your routine.

11. Reflect and Adjust

Take time to review your progress regularly. Are you moving closer to your goal? Are there obstacles you didn’t anticipate? Reflection allows you to celebrate successes and make adjustments if needed. Remember, resolutions are not set in stone—they’re dynamic and can evolve with you.

Final Thoughts

New Year resolutions aren’t about becoming a whole new person overnight. They’re about growing, learning, and making consistent efforts to be the best version of yourself. So, whether you’re mastering meal prep, running that extra mile, or simply trying to read more books, remember to have fun with the process. This year can truly be your year—one step at a time. You’ve got this!

Categories
Kharcha paani

Smart Financial Planning for Working Indians in 2025

by Team Metrognome | editor@themetrognome.in

India’s dynamic economy presents a unique set of challenges and opportunities for working individuals looking to secure their financial future. With rising inflation, evolving investment options, and changing lifestyle aspirations, 2025 calls for a strategic approach to financial planning. Here’s a roadmap to make your financial future resilient and rewarding in 2025.

1. Set Clear Financial Goals

Start by defining your financial objectives. Whether it’s buying a house, saving for your child’s education, starting a business, or retiring early, having specific, measurable, and time-bound goals is essential. Categorise these goals into:

  • Short-term goals: Emergency fund, travel, or paying off small debts.
  • Medium-term goals: Down payment for a house or a car.
  • Long-term goals: Retirement corpus or your child’s higher education.

Write down these goals and prioritise them based on urgency and importance.

2. Build a Robust Emergency Fund

An emergency fund acts as a financial safety net during unexpected events like medical emergencies or job losses. Ideally, it should cover 6 to 12 months of essential expenses. Park this fund in liquid instruments like:

  • High-yield savings accounts.
  • Fixed deposits with quick withdrawal options.
  • Liquid mutual funds.

The objective is to ensure accessibility without compromising growth.

3. Optimise Insurance Coverage

Insurance is a critical yet often overlooked aspect of financial planning. In 2025, ensure you have:

  • Health insurance: With medical inflation soaring, opt for a comprehensive plan that covers major illnesses. Family floater plans can be economical if you have dependents.
  • Term life insurance: Choose a policy that covers at least 10-15 times your annual income to safeguard your family’s financial future.
  • Critical illness or disability cover: These policies provide additional protection against life-altering events.

Avoid mixing insurance with investment. Pure insurance policies are more cost-effective and transparent. This simply means that if you must choose between a ULIP or a term plan, go with the term plan.

4. Leverage Tax-Saving Instruments

India’s tax framework offers several avenues to reduce your tax burden. Some popular options include:

  • Section 80C investments: Public Provident Fund (PPF), Employee Provident Fund (EPF), Equity-Linked Savings Schemes (ELSS), and National Savings Certificates (NSC).
  • Section 80D deductions: Premiums paid for health insurance.
  • National Pension System (NPS): Offers tax benefits under Section 80CCD(1B).

Plan your taxes early in the financial year to maximise benefits and avoid last-minute decisions.

5. Diversify Your Investment Portfolio

Diversification is the cornerstone of smart investing. Depending on your risk appetite and goals, consider the following options:

  • Equities: Ideal for long-term wealth creation. Invest in blue-chip stocks, index funds, or equity mutual funds.
  • Fixed-income instruments: PPF, EPF, fixed deposits, and debt funds offer stability and predictable returns.
  • Gold: Gold Exchange-Traded Funds (ETFs) and Sovereign Gold Bonds (SGBs) are efficient ways to invest in this traditional asset.
  • Real estate: Residential or commercial properties in growing markets can be a good long-term investment.
  • Cryptocurrency and digital assets: If you’re tech-savvy and willing to take risks, allocate a small portion of your portfolio here. Stay informed about regulations.

Regularly review and rebalance your portfolio to align with changing market conditions and your goals.

6. Embrace Technology for Better Management

In 2025, technology can be your financial ally. Use apps and platforms to:

  • Track your expenses (e.g., MoneyControl, Walnut).
  • Automate investments through SIPs (Systematic Investment Plans).
  • Monitor your credit score (e.g., CIBIL, Experian).
  • Stay updated with financial news.

Robo-advisors and AI-driven platforms can also provide personalized investment advice.

7. Plan for Retirement Early

The earlier you start, the less you need to save monthly, thanks to the power of compounding. Calculate your retirement corpus based on your lifestyle aspirations and inflation. Contribute consistently to retirement-focused instruments like:

  • EPF and PPF.
  • NPS or mutual fund retirement plans.
  • Annuities for guaranteed income post-retirement.

8. Manage Debt Wisely

Avoid falling into the debt trap by following these principles:

  • Limit EMIs to 30-40% of your monthly income.
  • Prioritise clearing high-interest debt like credit card dues or personal loans.
  • Use low-interest loans like home loans strategically to build assets.

Avoid impulsive borrowing, and ensure every loan serves a specific purpose.

9. Invest in Self-Development

Investing in skills and education can yield lifelong financial returns. Whether it’s learning a new language, upgrading technical skills, or pursuing professional certifications, enhancing your knowledge can unlock better job opportunities and higher income. It also opens the doors for beneficial side gigs that you can explore for extra cash on the weekends.

10. Seek Professional Advice

If financial planning feels overwhelming, consult a certified financial planner. They can help you tailor strategies, optimise tax savings, and ensure you stay on track toward your goals.

Smart financial planning in 2025 is about being proactive, disciplined, and informed. By setting clear goals, diversifying investments, leveraging technology, and staying insured, you can build a financially secure future. Start today, and let your money work as hard as you do!

Categories
Uncategorized

Unlock the Power of Manifestation: A Life-Changing Approach to Achieving Your Dreams

The Science Behind Manifestation: Understanding the Law of Attraction

The key to unlocking your dreams lies in understanding the power of manifestation. The Law of Attraction is a fundamental principle that governs our lives, and by harnessing its incredible force, you can transform your wildest aspirations into tangible reality.

What is manifestation?

At the core of manifestation is the idea that our thoughts, emotions, and beliefs have the ability to shape our experiences and the world around us. When you focus your mind on what you truly desire, you create a magnetic force that draws those very things into your life. It’s a profound concept that has the power to revolutionize the way you approach goal-setting and personal growth.

By aligning your thoughts, feelings, and actions with your deepest desires, you can manifest the life you’ve always dreamed of. Whether it’s a fulfilling career, a loving relationship, or financial abundance, the power of manifestation can help you overcome obstacles and achieve remarkable success. Embrace this life-changing approach, and unlock the boundless potential that lies within you.

How to practice it

  • Start by visualising your goals with crystal clarity, engaging all your senses to make your dreams feel tangible and real.
  • Practice daily affirmations that reinforce your beliefs and boost your confidence.
  • Take inspired action towards your objectives, no matter how small the steps may seem.
  • Trust in the process and remain open to unexpected opportunities that may arise. Remember, the universe responds to your energy and intentions.
  • Cultivate gratitude for what you already have, as this positive mindset attracts more abundance into your life.
  • Surround yourself with supportive individuals who believe in your vision and encourage your growth.
  • Release any limiting beliefs or negative self-talk that may be holding you back from reaching your full potential.

As you consistently apply these principles, you’ll notice synchronicities and positive changes unfolding in your life. Embrace these signs as confirmation that you’re on the right path. Stay committed to your journey of self-discovery and manifestation, and watch as your dreams transform into reality before your very eyes.

Is it for you?

The power of manifestation holds the key to unlocking your dreams and transforming your aspirations into tangible reality. By harnessing the Law of Attraction and aligning your thoughts, emotions, and beliefs with your deepest desires, you can create a magnetic force that draws the life you’ve always envisioned. Embrace this life-changing approach, cultivate gratitude, and take inspired action towards your objectives. As you consistently apply the principles of manifestation, you’ll witness synchronicities and positive changes unfolding in your life, ultimately leading you to the fulfillment of your dreams.

Categories
Kharcha paani

Be your best money manager for 2024

We’ve got easy personal finance tips and some budget app tips to end year 2024 better than it started.

by Mr Paisa Vasool

At the beginning of this year, you had the highest hopes of yourself. You were going to get that promotion this year with sheer hard work – or change jobs – go on an international trip, invest in a good bunch of stocks, and manage your money much better than you normally do. Indeed, you may even have achieved the other goals already. But can you say you’ve been the best money manager for your money?

There’s still time for some course correction. Here’s what I would do if I wanted to become my best money manager for 2024:

#1 Do not buy bank-recommended financial products. If you already have, try and get out of them by either redeeming them or reducing their term by converting into a better product.

Sure, your relationship manager at your bank is your best friend, and they recommended ULIP and guaranteed returns plans which were supposed to be the best thing since sliced bread. But, they really are not. Most bank-recommended financial products are pitched with the sole purpose of making employee targets for the year. They might not necessarily give you the high returns you expect.

Redeem the policy or product if you can. You might not make much money with this approach, but at least you can get your invested sum back. If not able to redeem, check if it can be converted to another plan with better returns. If nothing is possible, you will have to sit with the product till it matures.

#2 Pay yourself first every month.

High unemployment and upward-creeping inflation notwithstanding, it is not impossible to save money every month. If you’ve been unable to save much money this year after juggling all your expenses, here’s what you’re probably doing wrong – you’re trying to save money after you’ve handled expenses. Flip the system on its head. Set aside savings – whether by debiting X amount from your salary account to your savings account by debit, or by auto-debit in a monthly scheme (after talking to your accountant) – the moment you get paid. This way, you will save money while it is still in your hands, instead of trying to save at the end of the month. Personally, I deposit Rs 5,000 in a PPF account and put away Rs 10,000 in a savings scheme in the first week of every month.

Go online to find and compare the best budget apps that can help you track your savings and keep you motivated to stay the course every month.

#3 Invest in a bunch of high performing stocks.

Equity schemes show faster growth than debt funds, but they also have higher risk – so you should stay invested longer to even out the risk. Myriad stock options and funds in the market can help you with your short- and long-term goals, your risk appetite, your vision for your future and your current holdings. Sit down with a good money manager to take an impartial look at your finances today, and do necessary course correction every month till December 2024 to see some magic unfold. Understand the tax implications of each instrument before you invest.

You can log on to investment apps or budget apps that aggregate the best stocks for the week and put in your money as per their recommendation.

#4) Curb all unnecessary expenses – NOW.

I don’t mean you should never step out for a meal or stamp out the desire to shop online once in a while. But are you spending on things you don’t need, as opposed to things you might? Here’s how you divide your expense chart, in 3 categories:

Want Need Love

Of these, save towards ‘Love’, which is most likely a splurge buy, and spend on ‘Need’. You might not really need or love the products that fall under ‘Want’. Take your pick accordingly.

Do you have any smart money manager tips to share? Let us know in the comments below.

(Picture courtesy https://www.thebalancemoney.com/save-money-every-day-453945)

Categories
Eat

How to lose weight with tea

green tea

We found an excellent weight loss tea recipe that we’re sharing with you. Caution: It’s not magic.

by The Wellness Enthusiast

Everybody loves tea, but not everyone is fond of green tea or herbal tea. In recent years, there has been a fair increase in the numbers of people choosing to have herbal tea for better health. The market has a diverse range of teas for a variety of purposes: better sleep, increased focus, pain relief, and even weight loss.

This last one got our attention. Is it really possible to lose weight by drinking tea? How does it work, if at all? Is it for everybody?

What kind of tea is this?

It’s a tea made by steeping fennel seeds, carom seeds, coriander seeds and some turmeric in hot water. It is to be consumed before bed time. Apparently, the tea works to reduce your weight and burn fat while you sleep. Let us tell you that we found this recipe online and it is not our own discovery. If this recipe belongs to you, please write to us here.

Does it work?

The jury is out on this one, but it is generally understood that no food or beverage ever burns fat directly. The weight loss process is a combination of regular exercise, healthy food intake, good sleep, low stress and rapid metabolism. The tea mentioned above may not show results if you only drink the tea and do not follow a healthy lifestyle. It works by normalising your digestion and increasing your metabolism. This, combined with exercise, increases the chances of weight loss.

How to make it?

Boil one cup of water and pour it over 1 teaspoon of carom, coriander and fennel seeds. Add 1/4 teaspoon of turmeric to this, and warm it on a low flame for five minutes. Allow it to steep for 15 minutes before drinking. Have it before bed time.

You should have it for a few months before you see results. Consistency, with regular exercise and nutritious food, will help you lose weight over time. Please consult your doctor before taking this tea if you are on medication for any pre-existing health conditions.

Want more weightloss tea recipes?

Get various weightloss tea recipes here and here.

(Picture courtesy https://www.gaiagoodhealth.com/what-is-the-best-time-to-consume-green-tea/)

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