Weight Loss
When we grow older we are in an invariable fight with our waistlines, the older we get the difficult it becomes to loose weight though it becomes much easier to put on weight. The only key to everlasting weight loss is through exercise and proper nutrition through action change. Being overweight not only physically makes us unconfident but also brings with it a lot many ailments including hypertension, high blood pressure, certain types of cancer etc..
Major factors of weight increase
- A person's weight is resolute by a grouping of genes, metabolism, behavior, culture, and above all environment.
- But in most cases, fatness domino effect of eating too much and not being lively enough.
- Television also plays a major role in this with commercials influencing people to buy food of low nutritional value, and at the same time by cheering sedentary activities. At times people are inclined to snack while watching television.
- These days' people just don't get sufficient physical activity. This deficiency of physical activity is majority contributing to the increase in fatness and to other health-related situation.
Facts According to WHO
- Globally, there are more than 1 billion overweight adults, at least 300 million of them obese.
- Obesity and overweight pose a major risk for chronic diseases, including type 2 of diabetes, cardiovascular disease, hypertension and stroke, and certain forms of cancer.
- The key causes are increased consumption of energy-dense foods high in saturated fats and sugars, and reduced physical activity.
Tips on healthy eating habits for Weight Loss
There is a wrong perception among people that Weight Loss Diet is all about starving oneself. Whereas it is a planned diet with a grouping of food items which gives you the needed energy to stay alive and be active on the other hand keeps you slim and fit. That's why, it is fairly necessary that your weight loss diet must have all the proteins, vitamins, and minerals that your body uses in growing and replacing damaged cells and tissues. A diet that gives all the necessary nutrients is known as a balanced weight loss diet.
- One should eat frequently, at the same time slowly: One should never skip a meal, and should eat healthy snacks between meals which prevent hunger pangs and the binges that chase. Eating slowly is an important tip towards weight reduction and would make us understand that we are full before we eat more than our body requires.
- Incorporate more Fruits, Vegetables and Whole Grains: Those who eat healthy, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein, are tend to put on less weight also a step back to more natural foods would progress our health and waistlines.
- Include more Fiber: Fiber makes us feel filled faster and remain in our stomach longer than other stuff we eat.
- Cut Down on Sugar: Be careful while using sugar in coffee, Tea and soda pop. Sugar can add up a lot of calories without adding to your stomach
- Avoid Junk and oily food: Foods items like cheese stand out as between the most fat loaded, with a great number of calories coming from fat. So avoid Fried foods, especially deep-fried as they contain a great sum of fat. To an extent certain Non-Vegetarian food items also add to the calorie count.
Calorie Fact
- Calorie fact is very well known that the weight will bounce back earlier and with a more rapid speed if you go for crash diet or suppress your hunger drastically.
- Calorie fact's a type of a vicious- cycle and the only thing that can overcome this is exercise. For reducing weight, we need to burn up more calories than whatever we consume per day.
Case Study: For reader's information, when we get every pound of muscle, we also have to burn up 350 calories extra per week for balancing it.
Exercise Tips for Weight Loss
- Cardiovascular exercises like walking or jogging can be brilliant ways to burn calories.
- One should give a kick start of any exercise with simple warm-up time for two-five minutes.
- You can also consult the personal trained trainer for your regular exercise regime that you are planning to consider.
- For making your body well-sculpted and toned, you have to consider few body stretching exercises as well.
Exercises for easy Weight Loss
Lifting of Outer thigh:
- Lie on your right side on the floor or exercise mat.
- Keep your ankles and hips in line with your shoulder.
- Gradually raise your left leg higher and higher.
- Stay at that position for a while.
- Then come back to the first position.
- Repeat this for 10 times.
- Then further switch sides.
Lifting of Inner thigh:
- Lie on your right side on the floor or exercise mat.
- Keep your ankles and hips in line with your shoulder.
- Bent your Right knee to 90 degree angle.
- Gradually raise your left leg as higher as feasible.
- Stay at that position for a while.
- Then come back to the first position.
- Repeat this for 10 times.
- Then further switch sides.
Crunches for Abdomen:
- Lie on your back on the floor or exercise mat.
- Bent your knees.
- Keep your hand behind your head.
- Gradually curl your shoulders up.
- Wait for a while.
- Then lower to the first position.
- Repeat this for 10 times.
