Author Archives: Lakshita Chhipa
Planning to go on diet!🤔
Today, every person desires to have a slim and trim body. Being slim and trim doesn’t mean to be underweight. It means having a body without extra fat or simply a body without a protuding tummy.
In the busy World, people are less involved in physical activities. Every person is busy with their work and do not exercise. People nowadays don’t even have time to look for what they are eating,is it healthy or not. People are too much involved in eating fast food or food from restaurants and hotels which is full of fats. All this put together makes them unhealthy. Due to consumption of more fat and unhealthy food their body weight starts to increase and they become obese. People become overweight and then use various methods to lose weight and take step towards dieting.
In the beginning, dieting gives better result. But later, it adds more weight to body.
According to research,90% of dieters gain all the weight back and even more sometimes. We all know that gaining or losing body weight is not that simple. A scientific fact that we know to lose weight is eat less and exercise more which is difficult to implement.
Dieters must be aware of the various pitfalls of dieting. People on dieting usually skip their meals. Facts say that if metabolic rate of body is good ,then dieting works to maintain or lose body weight. But if it is slow,then on skipping meals , metabolism will be lower to conserve energy and hence dieting works completely against your weight losing plans as slow metabolic rate body gain weight more easily. According to study when you skip a meal you are indulged in taking more calories in the next meal.
Some people start taking beverages instead of eating food to satisfy their appetite. Sugar in beverages like coffee tea juices etc at much more calories to body, does increase body weight. People while dieting restrict some carbohydrates and fats in their diet chart which makes their body function improper as body requires all types of nutrients.
The modern people get more easily influenced towards laboured food with labels as sugar free ,fat free and many more. When a person during dieting in take these he thinks that these will not make his body gain weight and eat it more full stop but the truth is four chocolate biscuits which are normal ones have 1500 calories whereas four sugar free or fat free biscuits have 1200 calories when person eats more fat free biscuits he ends up having some even more calories then by eating chocolate biscuits as he thinks they are fat free and eat more of them.
Some dieters reduce the amount of calorie intake. Amount of calories to be taken depends on the body requirement. When person reduces calorie intake the body loses weight but in an unhealthy manner making the body unfit and weak. Lastly people who go on diet and do not exercise instead of losing the gain weight. This is because exercise increases the metabolic rate and hence body can lose weight. Dieting is beneficial if is accompanied by exercising.
It is suggested that dieting should be done in a proper manner after knowing its right way otherwise it works against the victory!
Yogic asanas🧘♀️
Yogic tradition is more than 5000 years old. It has recently become a popular and a more significant means to achieve a healthy and positive lifestyle. Power of yoga stays in its simplicity, flexibility and diversity. Yoga lowers our stress level and increase our confidence and finally contribute to a healthier lifestyle. Various lifestyle diseases can be prevented and treated upto some extent with the help of certain yogic exercises.
According to Patanjali, ‘asanas’ means sthiram sukham asanam i.e. a position with comfy. Asana is that State of body in which the body may be positioned easily and activities of organs and glands of body become more efficient and eventually mind and body health is improved. Asanas can provide various benefits:
1. If asanas are performed regularly, stroke volume and cardiac output increases because cardiac muscles become more efficient. Asanas normalise and stabilises Blood pressure.
2. Digestive system works more effectively. Appetite increases, constipation, indigestion and gas trouble are reduced.
3. Will power becomes strong, respiratory organs work with more efficiency. Cough , asthma can be protected.
4. Asanas don’t allow fat to get accumulated in body.
5. Bones, cartilage and ligaments become strong. Spine becomes more flexible. Arthritis and postural deformities can be prevented.
6. Efficiency of excretory organs enhances and as a result waste products are excreted quickly that help delay fatigue.
7. By performing asanas regularly, secretion of adrenaline remains good and reaction time reduces.
8. Mental power improves.
9. Reduces anxiety and stress and Helps reduce sleep disorder.
10. Regularl asanas strengthen the immune system. Body becomes less prone to various diseases.
It can be concluded that regular practice of asanas is helpful in preventing various diseases related to our lifestyle.
Healthy body weight!
With the desire to become physically attractive, people start to lose or gain body weight,as a result of which they become either underweight or overweight. Overweight people are prone to risks of heart diseases, diabetes, high BP , stroke,etc. An underweight person has a weak immunity,feels low and is more prone to catch various infections easily. An individual must have a healthy body weight to lead a life with reduced risk of diseases.
According to National Institute of Health,a healthy weight is the one with BMI( Body Mass Index) between 19 to 25. Below this, underweight and above this is overweight. Also a BMI greater than or equal to 30 , the person falls in category of “obese”.
A healthy weight can be checked by the following methods…
1. Height Weight chart
2. Body Mass Index ~ It can be calculated by the formula
[Weight in kg divided by square of height in metres ]
According to WHO , various BMI range categorises body into different categories.
People should lay stress on various methods to control healthy body weight.
1. Fix your goal as to how much weight you should lose or gain in a month according to your body capacity and limitations.
2. Lose or gain weight for better health not for better look.
3. If you need to lose weight reduce the calorie intake( not remove,only reduce).
3. Be active in your lifestyle. Get involved in more physical activities.
4. Be serious and committed to your set goals.
5. Pranayama and yoga asanas help control stress which is one of the well known reason for increasing weight.
6. Avoid small meals frequently.
7. Avoid fast food,fatty food and more caloric food items.
8. Avoid overeating.
9. Don’t skip meals. Bcoz if you skip meal , definitely you are indulged in overeating in next meal.
10. Exercise helps to control your weight by using to he excess calories.
Exercise for atleast 30 minutes daily to maintain a healthy body weight.
11. Maintain a balance between intake and consumption of calories.
It is said that you may lose body weight for short period,but it is difficult to maintain it for lifetime as it requires a strong willpower,firm determination, dedication, persistent efforts and motivation to control weight and maintain a healthy weight.
Healthy diet😊
No doubt, everyone wants to be fit and healthy. Food and nutrition Play a vital role in the growth and development of body.
Intake of a balanced diet is very much essential for proper growth and maintenance of body. A balanced diet means eating the right amount of foods from all the food groups.. A diet including essential amounts of carbohydrates, proteins, fats, vitamins, minerals and the most important i.e water in correct proportion is called a balanced diet.
It is very interesting to know that every individual does not require same type of diet. Diet plan of a person depends on the body physique, metabolism and the physical activity a person does.
To lead a healthy life ,the knowledge of food and nutrition is must. People consider food and nutrition to be synonymous, but it is actually not true. Food is all those substances that we as humans consume for survival. On the other hand, Nutrition is a dynamic process which includes the consumption of food to remain healthy. In the language of science, nutrition is the process of assimilation of food and use it for growth and replacement of tissues.
COMPONENTS OF DIET
Every diet has two sort of components, basically the Nutritive and the non nutritive components. Nutritive components of diet provide us with energy or we sat calories.
NUTRITIVE COMPONENTS
∆PROTEINS ~ Milk, egg, milk products, fish, meat, pulses, beans, nuts, soyabean, green peas, dry fruits, groundnut, mustard. •Helps in growth and development. •Building blocks of life. • Helps in tissue repair. ∆CARBOHYDRATES ~ Rice , maize, jowar,bajra,pulses, potato, Banana, jaggery (gur) • Provide energy. •Helps increase body weight for underweight people. ∆FATS ~ Butter, cheese,ghee, sweet potato,dry fruits, meat, eggs, fish oil, whole corn. • Energy source. • Body temperature regulation
∆ VITAMINS~ Vegetables, fruits,milk. ∆ MINERALS~ Milk, egg, iodised Salt, fish. Vitamins and minerals help in building a better immune system and protects body from diseases.
NON NUTRITIVE COMPONENTS
ROUGHAGE~ Helps in digestion of food and satisfies appetite. WATER ~ Temperature regulation.
A knowledge of all these components of food is of great importance to stay healthy and happy. So….. STAY HEALTHY 💪STAY HAPPY 😊
Fitness Freaks 💪 