It’s not a big deal to loose weight if you are committed. I have been doing analysis on various weight techniques and this is what I found. It really works. It works for me and so for others.
- Eat small frequent nutritious meals in a day with a gap of 3-4 hours. You should feel hungry in 3-4 hours gap after having a meal.
- Eat more natural foods (vegetables, fruits. whole grains) and get rid of processed foods(cakes, pastries, biscuits) and deep fried foods(french fries) .
- Exercise moderately 3-4 times a week for 30-45 minutes at least. A combination of cardiovascular exercise strength training exercise with some yoga breathing exercises is the best.
- Eliminate high fat dairy products like full cream milk, full cream cheese etc. Go for low fat diary.
- A meal should consist of Carbohydrates (55 %) proteins (35%) and fats (15%). Carbohydrates diet should consist of complex Carbohydrates like, oatmeal(daliya), seasoned vegetables, skim milk , brown breads , low glycemic index fruits(apple, papaya, orange, grapefruit, etc). Simple Carbohydrates which are made from sugars (cakes, pastries etc) should be restricted. Healthy protein diet. should consist of egg whites, homemade paneer( cottage cheese), kidney beans, legumes, low fat. chicken and fish. Fats should comprise of healthy fats from Sources like almonds, wall nuts, olive oil, safflower oil , fish oil.
- Try to have Oatmeal with Skim milk for breakfast in the morning at least 5 times a week. Oatmeal is great to start feeding your body with in the morning. Quaker Brand is best to have.
- Try to have not more than 2 spoons full of table sugar in a day with either tea, coffee or milk.
- Try to have a fruit of low glycemic index (apple, orange, papaya , grapefruit) and some seasoned vegetable with atlases 3 meals in a day.
- REST is a very important attribute for good health; Try to sleep for at least- 6- 8 hours daily. With Physical Rest, mental rest also is very important. Try to free your mind from unnecessary tensions as much as you can. Tensions secrete negative chemicals and hormones in our body which is not good.
- Always be happy and feel pride if anything you are doing is right. Working towards losing weight and good health should be taken as a token of motivation and pride. All of us are the children of the infinite (whom we call god). So always try to associate yourself with the infinite, you will be at peace. The infinite has given us such a wonderful body. We need to respect it and protect it from diseases. The infinite gave humans many things to protect and guard our bodies from various diseases. We humans need to realize the importance of those many things and use them to lead a healthier life.
- Do not compare yourself with others. Each individual is unique. Problems arise when we humans start comparing ourselves with others without even giving any thought too it. Try to get positive points from others and try to remove your negative points. Like I learnt Pranayama (one of the most positive thing) from the respected saint Swami Ramdev through television. Basic Pranayama(deep breathing) exercises will bring peace to a person’s mind if done correctly and will also aid in good health.
- Try High Intensity Interval Training (HIIT) for workout. Using HIIT you can achieve more by spending less time
Namastee !
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