Exercise and balanced diet help to keep you healthy as well as lose weight

Exercise and balanced diet help to keep you healthy as well as lose weight

Today obesity is indeed a serious issue and world over one in three kids are obese and overweight. American society is indeed a worried lot as more and more kids are becoming obese. Doctors are of the opinion that obesity is related to lifestyle and eating habits. Kids spend hours in front of TV and end up as couch potatoes. What better way to spend a weekend other than munching fried snacks, drinking soda and lazing around the house? This is the reason for overweight.

The only answer to over weight is exercise combined with strict diet. Any form of exercise is good. Be it swimming or jogging or walking or running; all are good for weight loss. After jogging for 4 kilometers daily if you can take a diet of fruits and fresh vegetables with low carb diet then it is ideal for weight reduction. A balanced diet can help in keeping body weight in check. Nutritious diet helps in maintaining the metabolism of the body and helps to maintain a sick free life. Instead of eating three square meals break it up into six small meals. That will help to keep the stomach from becoming acidic. Drink plenty of fluids like water.

Walk your way to health

When a person reaches 40 years of age you are advised to take supplements as nutrient content in the body reduces. Taking supplements along with brisk walking or exercise can help in staying fit and trim till the end. Nutritious diet need not necessarily mean only frugal food or no regular food. You can take your regular food minus the carbohydrates and sugar and fat. Supplement butter with margarine and sugar with a natural sweetener like honey. Instead of full cream milk, switch to skimmed milk. Tuna milk is also less in fat.

Try to walk as much as possible. Take the stairs instead of elevator at your work place. Walk to the nearby store. By not taking out your car you will not only exercise your limbs but also do a big favor to the environment. Also after your night meal don’t hit the sack immediately. Take a walk around the neighborhood and allow the food to get digested. Sleep 2-3 hours after you have had dinner. In case you feel hungry at night drink milk or eat a fruit.

The secret tip here is that the best diet for weight loss is NOT to take diet foods at all. Each body is different and needs energy to keep you going. Since your body is adjusted to certain foods it’ll be difficult if you stop taking them. So it’s better to continue with what you are eating. Only make a few changes that will help in weight loss.

  • For example take fewer amounts of carbohydrates like rice or bread or croissants. Low carb diet helps in weight loss. Whole grain bread is also good for weight loss.
  • Drink plenty of water. Avoid coffee or tea or soda. If you cannot do without tea take herbal tea. That helps to keep the calories in check.
  • You don’t have to starve to lose weight. Instead of eating cheese with burger substitute it with freshly homemade cottage cheese. It is simple to make cottage cheese. Break the milk by adding a few drops of lemon juice and drain the water. Drain it and cool it. There, your cottage cheese is ready. There is high protein content in cottage cheese which is good for health.
  • Never remain hungry. Take small and frequent meals. Munch on apples, carrots and cucumbers. If Grapefruit is your favorite have it. Don’t deny yourself of any food. Make pizza at home with vegetables and less cheese. Make a slim chicken wrap or hamburger with a slice of meat. Anything organic and homemade is always good for health.
  • Sprouted pulses and fresh green salads are healthy snacks. Nuts and fruits can be had at any time of the day when you feel hungry. I once again repeat- NEVER STARVE YOURSELF. That causes acidity and various other health issues. Acidity leads to swelling of stomach and that makes you look bulkier.
  • You can also have baked potatoes, steak and fish for lunch and dinner. Don’t be surprised. Eat anything you like. The only solution besides diet is exercise. Combine exercise with simple diet and there, you can see your waist trimming!
  • In case you’re a yoga enthusiast then practice yoga asanas for flexibility and weight loss. The pranayam or deep breathing techniques helps to remove toxins from the body and keeps you fresh and healthy. Yoga asanas/ poses like Surya Namaskar, Trikonasana (triangular pose), Virabhadrasana (warrior pose), plank poses and boat pose is the best to get started.
  • If you’re bored to work out alone, get a partner. Two is company. You can work out together and that’ll be fun.

Coconut oil aids in weight loss

It is understandable that you’re totally frustrated after trying different diets and treatments for weight loss. Some starve, many of you stay on protein shakes and a few even have tried liquid diet. The secret for weight loss is to eat their normal food and only switch to coconut oil instead of the usual hydrogenated oil. Is that all?….. Yup, that’s it.

There are various health benefits of coconut oil. They help control blood sugar, cholesterol and also help to keep AIDS in check. Can you believe it? Well, it’s indeed true. How does it happen? This is no rocket science. Coconut oil contains fatty acids that are of a medium rate, which means that when they are being digested, the function of insulin is not required to do the same and as such it facilitates in optimizing the level of sugar in the blood. Therefore, for those who are worried about increase in blood sugar levels, switching to coconut oil is a very viable option.

When the metabolic rate increases, it has a positive influence on other functions of the body, the main one being the body’s ability to accelerate the process of healing on its own. The old cells of the body get replaced at a faster rate and the all encompassing effect is that the immune system of the body tones up to a much larger extent.

The ability to digest fast has enabled coconut oil to enter the sports arena also, as it releases quick energy that is required for sportsmen. Due to its fast digesting capacity, coconut oil diet has positive influence on body metabolism as it facilitates increase level of thyroid in the body. This automatically helps in weight loss. Hydrogenated fat is what needs to be cut from our diet to reduce weight. By using coconut oil you not only start losing weight but also get to eat tasty food. The fresh aroma of coconut and the taste it renders to the food makes your meal all the more delicious to eat.

While grocery shopping check the label of the oil pouch. See if it contains hydrogenated fats or saturated fats. Buy the ones that say saturated fats. The best saturated fat to use for cooking is coconut oil, which can be used at high cooking temperatures and is extremely steady. It contains medium chain fatty acids (MTC’s) that burns quickly in the body providing instant energy. It does not store fat in the body at all.  Due to which coconut oil is better to use for cooking than olive oil and other mono-unsaturated oils that store fat in our body.

 Drink plenty of water

Are you surprised that water can have nutrition? Well, yes. Water indeed has nutrition that can help not only to cleanse your insides but also to help gain nutrition to your body. It is recommended that drinking plenty of water at least 8 glasses a day will help in getting rid of constipation as well as make your skin glowing.

Although water has no calories, it is essential for digestion, nutrient absorption and to eliminate waste (bowel movement). It also helps to regulate blood circulation, and various other biochemical reactions. Due to less intake of water you could add up fat content in the body which in turn makes you gain weight. Remember that human beings can live without food but not water. Drinking enough water can keep your insides in top condition that help you to work out and keep your weight under control.

Even lungs need to be moist to breathe oxygen and hence we need water to breathe easily. Water also helps to lubricate joints and drinking water can help in getting rid of joint pains. A kidney which is another important part of our body needs water to flush out the waste. Else the waste remains in the body and you end up with kidney stones. The fruit juices and other drinks are also made up of water and hence drinking them helps in shedding the excess waste from the body.

Water has nutrition that helps in vital chemical reaction inside the body that in turn helps in digestion and metabolism. Human body is a great machine that has a strange way of communicating for water. Thirst is the way a person realizes that body craves for water. It carries nutrients and oxygen to the cells through the blood and helps to cool the body through perspiration. When the body requires more water, the brain stimulates the nerve centers to encourage a person to drink in order to replenish the water stores. Health drinks and nutritious beverages also help in water intake daily. By drinking enough water you can drink to your health and happiness.

It’s all in the Genes

You may wonder “I eat less; I exercise as well as avoid fried food stuff and sweets. Then why am I fat?” Well, the frustration is quite understandable. First you need to know that body figure depends upon your genes. Whether you’re apple shaped or pear shaped, it depends upon your genetic coding. So, you see it has got nothing to do with your eating habits. That doesn’t mean you should start binging. Some people have a tendency to put on weight. Hence it is important to watch what you eat.

Celebrities often starve to maintain their figure. Well, that’s their job. But it is unhealthy. Taking mineral supplements alone to look slim without intake of food is like abusing your body. You’re actually punishing your body. If you’re plus size, nature has endowed you with this body. So, protect it the way it is. Diet pills and drugs are invading the market. Please keep away from them. Unless they’re FDA approved, don’t go near them. They can cause serious harm to you. Consult your dietician before taking diet pills.

Though genes play a vital role in obesity, most of the times it is our lifestyle that adds the extra kilos. Follow a good and healthy lifestyle. Only see to it that you maintain a strict diet regimen of eating fruits and vegetables and drinking plenty of water and freshly squeezed juices. Don’t add sugar to the juices. Have it fresh, as it is.

Throw away the packet foods. Cook fresh food at home. Take to gardening and plant your own veggies in your backyard. Farm fresh vegetables and fruits are very good for health. Organic vegetables are the best ones as they are rich in minerals as well as don’t have any artificial enhancers or pesticides.

Breakfast is the most important meal of the day. So eat sumptuous breakfast. Even if you munch only on a sandwich for lunch its fine if you’ve had a filling breakfast. A good breakfast will steady your blood sugar, emotions, and nervous system. This helps you to feel energized throughout the day. There is no need to quit eating your favorite snack. Have it only once a week.

Instead of eating only two square meals, have small meals at least three to four times in a day. That will help to keep acidity at bay. More than weight loss, a healthy diet helps you to lead a sickness free life. Isn’t that what we all want?

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