Where To Find Exercise Tips On Losing Weight

Where To Find Exercise Tips On Losing Weight

Finding the right exercise tips on losing weight is a lot more confusing than you might think. Everywhere you look there is a new diet and exercise plan that is guaranteed to give you good results. There are some things that you should consider before you choose a diet or an exercise routine for weight loss.

Consider the source of your exercise tips on losing weight. If you are looking at diets, make sure that the source is a reputable one and that the diet that is recommended uses common sense. Any diet that focuses on quick weight loss is not healthy and will only result in your gaining the weight back in the long run. There are a number of diets on the market that focus on eating one type of food, but it is better to eat a well balanced diet that includes a wide variety of food types.

A visit to your local bookstore will provide you with a number of books that have been written about exercise tips for losing weight. You will find cookbooks and exercise books that will show you the safe and effective way to eat a healthy diet and include exercise in your routine to lose weight and feel great at the same time. Don’t sacrifice your health for weight loss.

Videos are another resource that you can use for exercise tips on losing weight. There are a number of programs that are designed for beginners that will start you off slow and build you up at a good pace. Choose the type of program that you would enjoy to make sure that you use your video with consistency.

Joining a gym is a good way to get some exercise tips on losing weight. There are many trainers who work in the gyms that can steer you in the right direction for the exercises that will help you to burn calories and lose weight. Your new routine should help you to maximize your calories burned and help you to achieve the results that you want.

You can also take all of this advice and design your own exercise plan. Choose some aerobic activity that you will enjoy like walking, biking, running or swimming to increase your metabolism and lose weight. There are many activities that you can include in your exercise routine that are not typically thought of as exercise such as dance. Anything that you can maintain for twenty minutes at an accelerated heart rate will help you to increase your metabolism and lose weight.

Make your exercise plan personal by including things that you love to do. Exercise should be enjoyable and there is no reason that it has to be something to dread. It will improve your mood and help you to feel good immediately. Once you begin including exercise in your daily schedule, you will wonder why you hadn’t started sooner. There are some wonderful health benefits that will come with your new healthy exercise routine. All you have to do is get started.

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Fighting Obesity – an ayurvedic way

Fighting Obesity – an ayurvedic way

Fighting Obesity – an ayurvedic way

Definition of Obesity

Excess amount of body fat is Obesity.

Excess weight of muscles, bone, fat and water in the body (like body builders and athletes) is Overweight.

Over weighted persons are at increased health risk than normal persons. They are more prone to chronic diseases like heart diseases, type-2 diabetes, high blood pressure, stroke, and few types of cancers.

Is fat necessary to our body?

Certain amount of body fat does the following function
1. Heat insulation.
2. Absorption of shock.
3. Storage of energy. Etc.

Ayurveda describes the functions of body fat as

“Medaha sneha swedaudhrudatwam pushtim asthyancha”

This means in normal conditions the body fat keeps the body moisturized , causes sweating , gives energy to body (by storing energy) and nourishes bones. (By protecting them from shock)

Distribution of fat

Women have more body fat than men. In women usually the fat accumulates around hips giving them a pear shape. In men it accumulates around belly giving them an apple shape. The obesity related problems start when fat accumulates around waist.

In ayurveda the distribution of fat is described as follows.

Medastu sarvabhutaanamudarenvasthi thishtathi |
Ata evodare vriddhihi prayo medaswino bhavet ||

Fat gets deposited in and around belly in all living beings. It is also present in bone. Hence when a person becomes obese his stomach bulges out.

And also the characters of an obese person are described as

“Medo mamsa ativriddhatvaachalasphigudarastanaha”

Which means the hips, belly and breasts of an obese person sag and sagged parts flap as that person moves. An obese person will not be active.

Causes of Obesity

When a person consumes more calories than he burns then the excess calories get stored in the form of fat causing obesity.

1. Genetic factors–Obesity tends to run in families. If parents are fat then the offspring also show a tendency to accumulate fat. Even the diet and lifestyle habits which are practiced in family also contribute to obesity.

2. Environment. – A person’s eating habits and the level of physical activities a person has also contribute for excess deposition of fat. When a person eats food containing more calories and has a sedentary work then the calories consumed are more than calories burnt. The excess amount calories are stored as fat.

3. Psychological disturbances.- There is a tendency to over eat in response to negative emotions like boredom, sadness or anger. This leads to obesity.

4. Binge eating disorder.

5. Diseases and conditions like Hypothyroidism, Cushing’s syndrome, Depression, and certain neurological problems lead to overeating which in turn leads to accumulation of fat.

6. Medicines such as steroids and some antidepressants may cause weight gain.

Causes of obesity according to Ayurveda

The causes of obesity are very clearly explained in ayurveda. The following reasons which are mentioned in ayurveda increase the deposition of fat.

Avayamadivaaswapnashleshmalaaaharasevinaha |
Madhuroannarasaha prayaha snehamedhovivardhati ||

According to ayurveda the causes of obesity are defined as :

1. Avyayama : Not exerting physically
2. Divaswapna: Sleeping in afternoon.
3. Shleshmala Ahara Vihara : The diet and life styles which increase Kapha
4. Madhura Annaha : Consuming sweetened foods .

Health risks due to Obesity

Obesity leads to the following problems.
1. Type-2 diabetes
2. Heart disease.
3. High Blood pressure.
5. Few types of Cancers
6. Gall stones
7. Liver diseases
8. Osteo arthritis.
9. Gout
10. Infertility
11. Irregular menstruation in women.

According to Ayurveda the obese persons are more prone to the following diseases.

1. Diabetes.
2. Kidney related problems.
3. Hepatitis.
4. Low libido.
5. Low energy levels.
6. Skin problems.
7. Fistula
8. Piles.
9. Filariasis . etc

Tips to reduce Obesity

1. Determine with the help of your physician how much weight has to be reduced.
2. Set several short term realistic goals .
3. Reward yourself each time you make progress (Not food items)
4. Even small weight losses have shown to be beneficial.
5. Make gradual changes in eating habits.
6. You will lose weight when you burn more calories than you consume. Hence eating less and being more active help in losing weight.
7. Sound eating habits keep you out of putting on weight.
8. Stay motivated to lose weight.
9. Slow weight loss is the safest and most effective. ( one to one and half pound per week).
10. Gradual weight loss, promote long term loss of body fat.
11. A person who is moderately active needs daily, 33 calories per kg of body weight to maintain his weight .
12. Reducing calories intake by 300 per day and increasing the physical activity to burn 200 calories per day results in weight loss of 400 Gms per week.
13. To satisfy basic nutritional needs eat a variety of foods every day. Choose from each of the five food groups milk, meat, fruit, vegetable and cereals. Balanced food plans encourage making wise choices about everyday food choices. This type of diet helps to stay at your proper weight for life.
14. Allow for an occasional treat.
15. Evaluate your eating pattern.
16. Try to cut down on foods high in fats and sugar.
17. Most successful weight – loss plans stress on reduction in both calories and the amount of fat eaten
Physical activity:
1. Determine the type of physical activity that suits your life style.
2. Regular aerobic exercise like brisk walking, jogging or swimming, is a key factor in achieving permanent weight loss and improving health
3. Health experts recommend exercising 30 minutes or more on all, days of the week for maximum benefits. The exercises should be moderately vigorous to be most effective but not exhausting.
4. Incorporate few simple measures to burn calories effectively. Like- taking an after dinner walk, using stairs instead of escalators or elevators, parking the car farther away to have a longer walk etc.
5. Exercises also improve sense of well being ,decreases stress and decreases appetite in some.

Ayurvedic tips to reduce Obesity

Numerous tips to reduce obesity have been mentioned in ayurveda. The following ayurvedic tips help you to reduce the obesity.
1. Very good exercises. Exercises like brisk walking, jogging, playing out door games etc help to reduce weight.
2. Physical and mental exertion. Exerting physically like doing house hold works, walking to distant places to bring groceries, vegetables etc, walking long distances to bring the child back from school, walking to working place, climbing stairs etc are types of physical exertion. Exerting physically as much as you can help to burn more calories. Mental exertion like worrying or involving in finding solutions to problems also restrict food consumption in some and there by reduces the intake of calories .
3. Having sex frequently is also a good physical exertion.
4. Consumption of honey. This is advisable for non diabetic patients. Consuming 2 tea spoon of honey with a glass of herbal tea which includes weight reducing herbs help a lot in weight reduction. Honey along with these herbs scrapes and dissolves the Kapha and medha (body fat).
5. Sleeping for less hours. Avoiding sleeping in afternoons help to increase the burning of calories. This avoids slowing of basal metabolic rate.
6. Avoiding the food and beverages which increase kapha and medha. The foods which increase kapha and medha are sweets, sweetened drinks , large quantities of carbohydrates and oily food.
7. Consuming wheat products than rice products help to reduce obesity.
8. Using Green gram and horse gram help in reduction of kapha and medha.

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Proven Advice For Safe And Effective Weight Loss (2)

Proven Advice For Safe And Effective Weight Loss

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There are hundreds, perhaps thousands, of weight loss plans and programs that promise to help you achieve the healthy side of life. In reality it will be a firm plan in concert with your achievable goals that will be the one that works for you. These tips are a starting point from which to begin putting that plan into action.

Make sure that you get as much sleep as you need when you are losing weight. A lot of people do not realize that sleep deprivation causes your body to produce more of the hormone that makes you hungry and less of the one that leave you feeling full.

One tip that anyone who is trying to lose weight should consider is to add foods to their diets rather than subtracting food. Rather than eating tiny portions of your usual foods, try adding healthier foods that you enjoy. This will give you greater nutritional benefits while keeping you full at the same time.

Don’t be an “extremist” with your weight loss journey. If your body is used to 3000 calories a day, and taking food in whenever you feel a pang of hunger, well it’s not going to like you limiting the calories to 1200 calories and “starving” through those pangs. Set a goal of 1500 calories and spread them out throughout the day. Eat an apple or even a small salad for a snack. Chew on some celery or carrot sticks You would be surprised at what you now like.

Moderation is the key to successful weight loss. By setting realistic goals, such as a 1-2 pound loss weekly, eating a balanced diet of pure, whole foods, and drinking plenty of pure water, you will lose weight consistently, change your eating habits, attain your target weight and maintain it effortlessly.

Briskly walking is a great form of exercise for someone who is just starting to try to get his or her body fit. Walking can help you lose weight and is not overly strenuous. By simply walking for an hour a day, you should notice that the number on your scale changes in a very small amount of time.

When you crave a rich and hot drink, think about decaffeinated coffee. You can still enjoy the rich taste of coffee without the calories. Decaff is also an excellent source of antioxidants. Do not add any sugar or cream in your drink. Try different brands until you find one you like enough to drink with nothing in it.

Drink the recommended amount of water every day. Usually, this is eight glasses of water but when you are active you will want to increase the amount you drink so you will stay hydrated. Drinking water will also keep you from getting hungry as often and prevent you from eating as much.

Weight loss can be a roller coaster ride if you are not focused on your plan. The tips and advice you have read here are some helpful ways to begin to take control. Devise and build a plan that is suited to your needs and your way of life and be consistent. Roller coasters are only fun in amusement parks.

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Obesity Can Cause Heart Disease And Stroke

Obesity Can Cause Heart Disease And Stroke

Obesity is on the rise and the number of people with too much body fat is higher than ever. A human body consists of fat, water, carbohydrates, protein, vitamins and minerals. When the amount of fat is too high then you are at higher risk of serious medical problems like heart disease, stroke, high blood pressure, high cholesterol and diabetes.

When you have excess fat in your body it raises your cholesterol and triglyceride levels. It can also raise your blood pressure and increase your risk of diabetes. The risk of heart disease is significantly higher when you are obese. In fact a person that is obese may have double the risk of having a major heart attack or a stroke.

When a person consumes more calories than they burn then those calories turn into stored fat. This causes a person to become overweight and may lead to obesity. When there is too many calories consumed that contain a lot of cholesterol and saturated fats the cholesterol levels in the blood increase. This increase of cholesterol will increase the risk of heart disease.

How do you know if you are obese?

Body fat is measure by both body mass index (BMI) and waist circumference. If your waistline is more than 35 inches for women and more than 40 inches for men then you are at a high risk of becoming obese.

The BMI is the body weight in comparison to the person’s height. This is calculated by taking the body weight (in pounds) and dividing it by the height (in inches) squared then multiply this by 703.

Here are the levels of body mass index calculations:

18.5 or less is considered as being underweight

18.5 to 24.9 is considered a healthy weight range

25.0 to 29.9 is considered as being overweight

30.0 or higher is considered as being obese

40.0 or higher is considered as extreme obesity.

How to reduce or prevent obesity:

1. Add some exercise into your daily routine, even if you start out with something simple such as walking for 30 minutes a day. If you can’t exercise every day then try to exercise at least three to four times a week.

2. Reduce the amount of time you spend doing activities sitting down, such as watching TV or time on the computer.

3. Make fitter choices, such as taking the stairs instead of the lift.

4. Eat a healthy, nutritious diet that is low in fat. Include lots of fruit and vegetables in your diet.

5. Reduce the amount of food consumed each day by making your proportions smaller.

It is easiest to prevent obesity but if you are already obese it isn’t too late to get back to a healthy weight range. To live longer and have a healthier and more active life, try the above tips to get yourself to a healthy weight and stay at a healthy weight. Having a healthy weight range is the best choice for avoiding those serious conditions, such as heart disease and stroke, which you are at higher risk at by being overweight.

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Tips For You On A Diet For Lowering High Cholesterol And Losing Weight

5 Reasons to Choose Keto for Your Weight Loss Diet
Source: Flickr

If you have high cholesterol it is important to get yourself on a diet for lowering cholesterol and losing weight. Many Americans worry about their cholesterol levels, especially those who are over weight. In most cases the first step in resolving your high cholesterol and shedding those extra pounds; is changing your diet. You will discover some pretty convincing evidence, in this article, which will convince you, to improve your health by losing weight and lowering your cholesterol.

A recent study completed by The School of Medicine at Stanford University showed that with both diet and exercise, you can significantly reduce your cholesterol and get rid of the extra weight. The study was done with over 300 men and women with high cholesterol. In order to control the groups the first group was put on a low fat diet. Then the second was put on the same diet with an exercise program.

After a year the group with both diet and exercise had lower cholesterol. The group that didn’t incorporate exercise didn’t have a loss as significant as the first group.

Eating a low cholesterol diet has shown to lower cholesterol by 8% to 20%. There are a few low cholesterol diets that have proven to work well. These diets include; the Dash Diet, The South Beach Diet, The Ultra Metabolism Diet, and The Weight Watchers Diet. Every one of these diets has online programs or books to guide you through the diet with menu plans and instructions.

As an addition to your low cholesterol diet you should make sure to eat plenty of Vitamin C. Vitamin C is used to fix natural cracks and fractures in your arteries. If you don’t get enough Vitamin C your body will substitute it with cholesterol. If you make sure to get enough of the vitamin as part of your low cholesterol diet, your liver will not be forced to produce excess cholesterol.

In another study done, with sixty heart bypass surgery patients, it was shown that eating grapefruit everyday lowers your cholesterol. The study had the patients divided into three groups. One group was given red grapefruit. One group was given white grapefruit.

However the last group was not given any grapefruit and had no diet restrictions. The study showed that the groups that ate grapefruit regularly as part of a low cholesterol diet showed a significant drop in cholesterol. Whereas the group without restrictions, which didn’t eat any grapefruit, didn’t show any drop in cholesterol.

Additional studies have shown that women that have eaten five to six smaller meals had lower cholesterol and better weight control; than those that ate fewer larger meals. If you eat many small meals with a low cholesterol diet and fewer calories you will be able to lower your cholesterol by about 5% and drop your weight.

There is no question, having high cholesterol and being over weight, is very dangerous to your health. However, if you suffer from being over weight and high cholesterol there are some simple things you can do to lower both your weight and high cholesterol level.

As the above information indicated it doesn’t have to be complicated. Simply get yourself on a diet for lowering high cholesterol, combine it with a good exercise program and you are on your way to better health.

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