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  • Exercise and Weight Loss

    Obesity is not a physical challenge but a mental one. Obesity is defined as abnormal or excessive fat accumulation that causes health risks. Being overweight affects not just how you look, but also your quality of life. It is a major risk factor for a number of chronic diseases including diabetes, cardiovascular diseases and even cancer. Often it severely damages a person’s social life and leads to social isolation. And yet, the number of people categorised as obese is increasing around the globe.

    The important question is ‘How do you lose the weight and keep it off?’. The media has flooded us with quick and easy weight loss programs, many of which do not work. A good weight loss program that helps to lose weight and to keep it off, would most likely involve significant lifestyle and diet changes.

    Exercise and dieting, both contribute to weight loss. Diet alone might help you drop weight, but you’ll have trouble keeping it off if you don’t exercise. To lose weight, you have burn more calories than you take in. Research shows that doing regular physical activity is the only way to maintain weight loss. Moreover exercise decreases stress, prevents disease, and makes you feel better.

    It can sometimes be difficult to set aside a fixed amount of time for a structured exercise routine. The easiest way to get around this is to connect your physical activity with your daily routine. Walking to and from work, cleaning the house, gardening, climbing stairs; all these can be counted as exercise. However by doing them you need to get your heart pumping and your body must break a sweat. You can do anything that makes your heart and lungs work harder.

    It’s normal to feel tired and drained after a long day of work at office. Though it might seem impossible to exercise at that point, physical activity can actually relieve your tiredness and make you feel more energetic. In course of time it will increase your stamina and reduce your lethargy. The key is to start slow and build up gradually.

    Most experts recommend at least 30 minutes of moderate-intensity exercise a day. Just start with a few minutes of exercise at a time. Slowly it can help you become active. Once you are used to it, you can increase the period of activity and do more strenuous works. The centres for disease control and prevention recommends that an adult should do moderate aerobic activity at least 2 hour 30 minutes in a week.This include brisk walking, swimming or elliptical machine. Alternately one should also try vigorous aerobic activity like running and cycling around 1 hour 15 minutes a week. This should be spread throughout a week. In addition to this strength training exercise is also recommended.

    The exercise options are unlimited. You can swim, run, cycle, dance, skate, hike, walk and even play your favourite sport. Losing weight by engaging in such interesting activities would make it enjoyable. There are also programs like yoga, karate, kayaking etc., that are worth exploring.

    Man and woman exercising at the city park. Beautiful young multiracial couple. Sit ups fitness couple exercising outside in grass. Fit happy people working out outdoor.

    The most ideal and widely accepted exercise is walking. The main advantage of walking is that it can be done anywhere at any time. You can walk around in your neighbourhood, in a shopping mall, during vacation or even during your lunch break. All you require is a pair of comfortable shoes. For people with certain health issues, including obesity and heart disease, walking is the most effective, low-intensity weight-loss activity that helps them build overall health, as well as better mental wellbeing. You have to warm up slowly and later try walking at a pace that challenges you. This surely will help. Walking can raise high-density lipoprotein cholesterol and lower low-density lipoprotein cholesterol. It can reduce blood pressure and your risk for type 2 diabetes as well as act as a natural mood elevator.

    If walking is not your cup of tea then there are plenty of other options. But make sure that you begin slowly. Beginning a physical activity too quickly increases the chances of physical injury. So it is always advised to build fitness gradually. This will help you make exercise a lifelong habit rather than a fleeting experiment.

    The more you exercise, the more calories you burn, and the less you’ll have to reduce your food intake. Strength training can also help to lose weight. As muscle mass increases calorie burning metabolism also increases. Which means, by replacing fat with muscles our body can torch calories at a faster rate.

    Thus the health benefits of regular exercise are hard to ignore. It can help you prevent excess weight. It also cuts the risk of heart disease and diabetes, improves blood pressure and cholesterol levels, promotes better sleep, and builds healthy bones, muscles and joints. Let exercise serve as a fuel to your body, mind and soul.

  • Dieting and Weight Loss..!!

    There are, as any dieting or weightless enthusiast will affirm an overwhelming number of diets to choose from. In addition, the internet and health magazines present new ones every day. The good news is that some of them really do help you to lose weight. The bad news is that they can be very unhealthy for you in the long run. There are some simple and efficient tips to stay away from any dieting hazards.
    With the hectic schedules and stressful environments that we live and work in, it is essentially difficult to watch what we eat, when we eat, and how much we eat. And this is one of the main factors influencing weight gain. The gradual shift from natural to processed foods has undoubtedly doubled or tripled the incidence of obesity among us. With the convenience that they offer, why would one avoid these processed foods which claim to be fat free, cholesterol free, and absolutely healthy?

     

    Most of these processed foods are in fact high in fructose corn syrup or sugar which when accumulated in excess in the liver tends to tax the liver in the same way as alcohol and other toxins. Further, processed foods stimulate a strong reward response in our brains that causes us  to overeat, They also tend to stimulate dopamine, a feel good transmitter in the body which can lead to excessive food cravings and ultimately to addiction.

    Another habit to avoid is ‘emotional eating’. We don't always eat to simply satisfy our hunger. If we did, then no one would be overweight. All too often we turn to food for comfort and stress relief, and in the process pack on pounds.

    The following are some useful tips that would help to develop a sustainable diet strategy:

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    • GO NATURAL
      This is the first step towards a healthy diet. Get rid of all those processed items because excluding the taste, they have very few nutritional benefits and are very high in calories. As a first step, opt for fresh juice instead of fizzy drinks or use farm products instead of the packaged ones. The key is to sustain a steady shift towards a natural diet.

     

    • EAT MORE AND STAY LEAN
      To stay healthy and avoid putting on additional weight, one can have more frequent but smaller meals. So increase the number of meals a day from 3 to 5, but reduce the intake each time. This is to prevent the body from going into starvation mode and to speed up the metabolism rate.

     

    • BREAKFAST LIKE A KING AND DINNER LIKE A PAUPER
      It is essential to have a good filling breakfast because this activates the body metabolism for the day, and further the digestive juices which have accumulated over the night need some material to act on. On the other hand, at night, the body is comparatively less active and needs less energy; hence less calorie input is required.

     

    • STOCK UP ON FIBRE
      Fibres are essential to a weight loss regimen because they are non-fattening but at the same time filling. Corn, beans, cabbage, mushroom, celery bran, broccoli, orange are some of the foods rich in dietary fibres crucial to a diet plan.

     

    DON'T DROP THE CARBS
    Carbohydrates aren't our enemies, in fact our body can't survive without them. This is true of oils and fats as well. Instead of trying to completely avoid carbs from the diet, an ideal approach would be to look up how much carbs a specific person needs and limit his or her intake accordingly. This is true when in comes to foods like chocolates and ice cream, which are favourite snacks of many. Instead of a complete avoidance, moderation and self control in the intake quantity make the diet sustainable.

    Never go for extreme diets that leave you starving and miserable, but instead make smart choices that leave you satisfied and help you win the battle against obesity.

  • A Healthy Lifestyle – The Perfect Weight Loss Strategy..!!

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    Many things in life are easier said than done. Weight loss is one such thing. Sure, it seems easy enough when you think about it. But successful weight loss involves serious effort. This doesn’t mean that you should go on some reckless starvation strategy or pay money to lift weights and run a marathon. Is weight loss really worth it?

    Researchers have recently discovered that to get rid of excess fat, there is no better remedy than a healthy lifestyle. The simplest definition of a healthy lifestyle is "a way of living that lowers the risk of being seriously ill or dying early". But being healthy is not just about evading diseases. It entails our physical, mental and social well-being.

    Here is an interesting (and alarming) fact: More than one third of adults and over 12.5 million children and teens in the US are obese. To make things worse, obesity in children and teens has nearly tripled in the last thirty years. Before running off to the gym, it should be noted that there are three imperative routes a person has to take to live a healthy lifestyle. It is actually pretty short and simple: making dietary changes, exercising more and adding behaviour modification techniques.

    It is not important what you eat as compared to how much you eat. However, eating certain types of food more would help you to lose weight. It would be quite dismaying to bid farewell to your favourite snacks for the sake of losing a few pounds. Research shows that to lose weight through a healthy lifestyle, it is not necessary to cut out entire food groups. That means that you can still feast on your favourite chocolate cake once in a while!

    You can't live a positive life with a negative mind. This idea certainly applies to living a healthy lifestyle. It is much better to think of all the appetizing food you can eat instead of what you cannot. The palate of healthy food is extensive, not to mention delicious. In other words, by closing the door to an unhealthy world of junk food, you are opening the door to a whole range of healthy yet tasty food.

    Eating structured meals would help to get rid of the tendency to gorge on unhealthy snacks frequently. It would also help you not to feel hungry around the clock

    Another important step in weight loss is exercise. Whenever that word comes up, a person tends to think of a gym. But exercise is not something confined to a few contraptions within four walls. It can be something as simple as taking the stairs instead of the elevator. Or walking with your friend along the streets. Or swimming. Such routines can easily blend into our daily lives. They are also highly beneficial and inexpensive. The key is to follow an exercise program from which you do not feel like dropping out in the long haul.

    Losing weight through a healthy lifestyle is not a frenzied race to the finish line. Everyone deserves a break. As long as you are progressing, cutting yourself some slack is not a bad thing. So you can practically cheat yourself once in a while! Keeping sight of how far you have come from the starting line would motivate you again.

    Experts suggest that a person should get at least eight hours of sleep at night. Incredibly, it actually helps you to lose weight. It will also help to alleviate stress and soothe your mind.

    All the successful weight loss tips, fitness tips and motivation tips that you encounter everyday have only one purpose: to teach you how to change your lifestyle. This is the secret of weight loss.

    Remember that one cannot stay healthy by being stressed all the time. That is because a healthy lifestyle is also defined as a way of living that helps you ENJOY more aspects of your life. So don't forget to eat, sleep, exercise and have fun!

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