Weight Loss - Made Easy

 Reasons to Lose Weight

About one-third (33.8%) of the adults in the United States are known to be Obese.

This extra weight  causes adverse side effects on the body like  increasing the risk of,

• Type 2 Diabetes
• High Blood Pressure.
• Metabolic Syndrome
• Stroke
• Fertility Issues
• High Cholesterol
• Coronary Heart Disease
• Sleep Apnea
• Osteo Arthritis
• Gall Bladder Issues

Often, obesity leads to more than one health issue, a condition which can ,

       * shorten the life span and

       * impact  the quality of life

Weight loss is one  major step which can significantly decrease and avoid  the severity and risks associated with Obesity.

If your BMI, is 30 or more, losing just  5% to 10 % of the excess weight  can  result in significant positive impact on your health.

Burning Calories

The key to weight loss is burning Calories.

Over 60% of the calories is burned by the body's resting metabolic rate (RMR).

RMR is the energy consumed to carry out some vital functions.

 Even when you sleep ,you burn calories.

Your RMR depends on how much muscle you have.

So, it's good that you work out to build muscle.

You will simultaneously increase your RMR and burn more calories through exercise.

Muscle burns more calories than fat

A pound of muscle burns like 7 to 10 calories when compared to a pound of fat burns 2 to3 cals.

Losing weight is not such an elusive process as most of us might think.Follow these simple steps and get to know more about muscles and strength training exercices and plan your exercise schedule as per that.

Remember do not work out hard to lose weight .Instead work out smart by knowing the facts about burning calories.

To be sensible,losing weight is not becoming  lean and skinny but its maintaining a healthy weight as per the BMI index.

Build muscle to burn more calories.I do not say you should make out six packs.Be sensible in what you do.

High intensity strength training burns muscle even after workout.This is called “Afterburn” effect.

So  focus on strength training exercises not only on cardio.

First Weights,Then cardio either running,walking, jogging or cycling,…..

Lift weights first ,then go for tread or cycling.This will boost your metabolism.

For overall body strength training,  try Squats with dumbbells,Dead Lift with dumbbells, lunges with dumbbells,  Bench Presses with dumbbells,Pull ups ,Push ups , Rolls,….

Squat with Dumbbells

Dead lift with DB

Lunge with DB

Bench press with DB

Pull  ups

Push ups

These are also good for women as you could see them  in the pictures.These will help reduce weight and stay fit.

But before starting with these.just invest on a good pair of shoes and dumbbells.For women,do not lift more weight.Just use a dumbbell that suits your weight,age and height.Remember this pair of shoes and dumbbells is going to extend your life timetime.So there is nothing wrong in spending for them.

For an overall body workout watch out this video by Ashley.

Now you should be tired of the exercises.So then ,lets know something apart from the exercises.

Drink Protein shake after exercise.

Do not consume carb-rich food  instead take more protein like nuts,egg,…Remember excess protein is not advisable as per the saying ”Too much of anything is good for nothing”.Think smart in choosing the choices between carbohydrate and protein.

Add spice in your foods like green pepper , red pepper because these contain a component named  capsaicin which is good at reducing the elevated sugar levels and metabolism.

Drink more water through out the day

Limit your calorie intake

Do not ever skip your breakfast because it ends you up with eating more at the same time which is not good.

Opt for more whole grains

Add low fat dairy products  and add  more probiotics

Consume green tea  in place of other beverages,as we all know that green tea is packed with powerful antioxidants

Get enough iron in food because iron  deficiency slows down the metabolism

People with more vitamin C levels burn more calories than those who have lower levels.

Vitamin D also helps to reduce fat by regulating the blood sugar and reduces the risk of developing insulin resistance.

Fiber reduces  the glycemic load on your body.It slows down the spike in sugar levels and insulin.

Don’t consume salty foods often.

Get enough sleep atleast 6 to 8 hours a day because sleep deprivation  affects and slows down the metabolism.

Know your weight numbers as often as possible and make sure it doesn’t exceed the BMI levels.

Stress is another major factor for diabetics to gain weight and have more glucose levels.So its equally important for diabetics to be stress free.

When you are stressed the body prepares itself for handling it and it ensures that you have enough sugar or energy readily available.

It lowers the insulin levels and releases the adrenaline,glucagon and cortisol harmones and thus increases the sugar levels.Fat and muscles become less sensitive to insulin.

Stress

Yoga has been proven to reduce the stress hormone and improves metabolism.

The Down dog  yoga calms down the mind and increases our spirits.It rejuvenates the body and improves the immune system and blood flow.It stretches and build strength throughout the body.

Down Dog Yoga

Watch out these videos on yoga for diabetics and weight loss

Yoga for diabetes

Easy asanas that cure diabetes

Special pranayamas to cure diabetes

7 Minor exercises to treat diabetes

The mantra for healthy living what I would say is to have a ,

•     Better Breakfast (BB)
•     Light Lunch (LL) and  
•     Diet Dinner (DD)

Some food options to go with : egg omlette with  vegetables and noodles , oats with fruits, veggies spiced with wheat, Nuts, veggies, fruits and sproutssalad, green tea, water, morning Multi vitamin  health mix,…   

"Eat healthy and Stay healthy "


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