Obesity is now being called an epidemic in the health community. It will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. In addition, obesity leads to type two diabetes, high blood pressure, heart disease or stroke, and even an increased risk of cancer.
Obesity: why it happens and how to overcome it
With all of these health risks and the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.
No matter what we would like to believe, there isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the number of calories you feed. It’s that simple. So, to lose weight, you need to decrease the number of calories you eat and increase your burn.
There is a wide range of options to choose from when looking for a weight loss program. But few of them emphasize the importance of exercise – not just for losing weight but also for your general health and well-being. Activity is vital when trying to lose weight for several reasons:
First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level. Second, the exercise burns more calories to lose weight faster and stay motivated in your efforts. Third, exercise releases endorphins, chemicals that keep your mood elevated.
Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. For you to stick with it in the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can—Park further from the mall door when you go shopping. Go for a walk in the park either alone or with any of your friends. Take dance or martial arts lessons.
Power Yoga is also a great idea to lose weight. I reduced five kilograms in a month through power yoga.
Once you become more active in general, you’ll find it easier and more natural to move into regular exercise, which you’ll need to do eventually to get regular, noticeable health benefits. You need to raise your heart rate to a fat-burning level and keep it there for at least 20 minutes, three times or more a week.
However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way, you can change your routine whenever you want to, don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, dance, or pretty much any activity you want right in the comfort of your own home.
If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. For example, water aerobics is an attractive option for those who have joint problems or limited mobility because it relieves the pressure on your body that your weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.
Whatever kind of exercise you choose, it’s essential to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk and see how many miles you can walk a week.
Make a competition amongst your friends or family members and treat the winner with something special (not food-related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.
Diet for weight loss
- Always eat living food
The food which grows in soil and has life is good for health and weight loss. Try to eat fruits, vegetables, dry fruits, sprouts, and cereals.
Throw away packed food called dead food from your diet if you want to be healthy and reduce weight.
- Eat wholesome food
Try to eat living food in its original form. Eat potato, not chips—swap sugar with jaggery. Instead of using oil for cooking, use grated coconut.
- Eat plant-based food
Don’t take milk and milk products because the quality of milk we are getting in India is contaminated, which will harm us. If we continue drinking this type of milk, then by 2025, 87% of India will have cancer.
If we get pure milk also, adults don’t require milk because of our sedentary lifestyle; we can’t digest milk. Younger children need milk because they are growing, and athletes work hard daily for 4-5 hours.
So it is better not to run for milk if you want to lose weight and lead a disease-free life—swap milk with coconut milk which is the best milk. Avoid milk and milk-products.
- Eat water-rich food
Include watermelon, cucumber, muskmelon, oranges, etc., which are rich in water in your daily diet because they contain very few calories.
- Intermittent fasting
If you want to lose weight, you can follow intermittent fasting, which means you don’t have to take meals for 16 hours, but if you suffer from ulcers, avoid this.
You can follow vegan diet for one month and observe the difference, you will surely going to shed few ponds of fat from your body.
Proper diet and exercise are complimentary to each other for reducing weight and leading active life.
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