- Diet & Weight Loss
Sweat off Calories
The rising trend of obesity is sweeping over the globe, taking hostages and lowering people's self-esteem. Each year thousands of people in hopes of getting rid of their fat starve themselves, get eating disorders and some go as far as to get a plastic surgery. What is even more prominent is the increasing number of suicide and bullying cases that we come across each year due to obesity. Being obese is not the end of the road for you. You always have the choice of switching over to a healthy lifestyle that will not only make you slim but also fit.
More Of a Mind Game
Obesity is morphing itself into something far more complicated than a physical challenge, it is becoming more of a mental disability.
- In 2008, more than 1.4 billion adults were overweight and more than half a billion were obese. At least 2.8 million people each year die as a result of being overweight or obese. The prevalence of obesity has nearly doubled between 1980 and 2008. Once associated with high-income countries, obesity is now also prevalent in low- and middle-income countries.
- Childhood obesity is one of the most serious public health challenges of the 21st century. Overweight children are likely to become obese adults. They are more likely than non-overweight children to develop diabetes and cardiovascular diseases at a younger age, which in turn are associated with a higher chance of premature death and disability.
Overcoming obesity is more of a mental challenge than a physical one. It takes a lot of determination to switch sides and adapt to a better lifestyle. Not only this but their are times when you might be tempted to give up but chin up because even though it's a long way, the destination is definitely worth it.
The First step
As being said earlier, it is more of a mind game than a physical challenge. So, the first step itself is to think progressively for exercising and being healthier. You need to believe you can. The world might be doubting your abilities and they might be putting you down but quite frankly they don't know you and you need to not only prove their predictions wrong but you also need to boost your self esteem.
Not only obese and overweight people, but many people in general are very insecure. They don't value their own choices but rather they feed off the opinions of others. If you do something of a similar trend, you need to stop. The society is full of hypocrites that enjoy belittling insecure people and making people believe that they are not worthy. You my dear friend are worthy!
Place yourself first. Believe you can do it and you will be able to. You need to start with a healthy outlook. If you have confidence in yourself only then can you make a difference. It will be difficult and challenging but you must face this obstacle with utmost confidence, courage and determination.
So chin up little pup!
You do not need to starve yourself to achieve a slimmer body, infact you need food to become slimmer. When you exercise your body needs calories or you might just fall sick, but at the same time you don't want to be over eating.
So, the trick here is to burn more calories than the calories you intake. You need to organize your food habits as well as select food items that provide you enough calories to work adequately. When you burn and push your body to burn more calories than the intaken ones, you use the fat your body has stored. As a matter of fact this ensures a check on your body.
Different people have different metabolism rates. Some have high metabolism rates, in which, they can eat all that they want and still manage to be slim while some have low metabolism rates,in which they eat a small amount of food that further get concentrated in their weight.
If you have have high(fast) metabolism rates, congratulation. But if you have low(slow) metabolism rates, fear not. You can infact improve your metabolism rates by exercising and eating the right food. If you have low metabolism I suggest you eat certain foods, including low-fat dairy products, kidney beans and salmon, that boost your metabolism.Complex carbohydrates, particularly legumes, both help to lower blood sugar and rev metabolism. Author S. Navascarretero said that oily fish proved better than red meat in improving the metabolisms of women in his study.Aerobic activity provides immediate metabolic improvement. Weight resistance exercises, which build lean muscle, increase your metabolism in the long-term because muscle burns more calories than fat.
Just remember that eating healthy is just as important as exercising.
Rather than having 3 full meals you can also opt for having smaller meals on regular time intervals. But do ensure that you stop munching. This munching refers to the 'small' and 'harmless' snacks that you have between meals. Whenever you feel hungry in between meals, eat a fruit or a vegetable. You need not go for a full fledge salad but rather go for simpler alternatives like an orange. Fruits not only give you minerals and vitamins but they also provide your body with roughage. Many fruits like bananas also work like natural antidepressants and make you feel good. Amazing right?
Also remember to drink a lot of water. This will ensure you being hydrated and frankly more healthy. Have green tea. For some green tea is an acquired taste, but for those who do not like green tea, you should give it another chance, after all its really healthy.
Green Tea recipe
- Green Tea-How to make Green Tea | Padhuskitchen
Green tea is made from Camellia sinensis leaves that have undergone minimal oxidation during processing. Green tea originated in China, but its production has spread to many countries in Asia.
Soups and Juices.
Apart from green tea, you must also focus on having soups and juices. Instead of buying soup bags, throw in some vegetables and salt and tamper with your tastebuds.
Soups are not only great substitutes for meals but also a healthy alternative. Homemade soups are the best, this is because then you are able to control the amount of sodium and iodine in it. Soups are great to feast on, especially in winter.Throw in some half boiled vegetables to increase the flavors.
But if you are more into juices, you can go for some good homemade juices like- carrot, orange, apple,etc. Juices too are really healthy and they too keep you hydrated and buzzing. You can also throw in some pulp for a better slurp!
- Healthy Soup Recipes, Indian Healthy Soup Recipes, | Page 1 of 5
Start your meal with healthy and hearty soups like Spinach and Babycorn Soup, Spicy Salsa Bean Soup, Minty Vegetable and Oats Soup etc.These recipes being low in calories are also rich in nutrients like Vitamin A, Iron, B-complex Vitamins, Vitamin C,
Now that we have the eating plan aside, we can focus on 'sweating out'. You don't need to join a fancy gym in order to lose weight, though having a constant reminder (like an instructor) can help push you more towards your goal. Start walking.A child can't run unless he knows how to walk, similarly your body can't adapt to exercise until or unless you start building up a stamina. Walking not only puts your minds to ease but it also allows you body to slowly build up lost stamina. Once comfortable walking you can start jogging and running daily. Do remember to do so on a daily basis.
Start playing a sport. Be it badminton or baseball, all sports (other than the ones you play sitting down) help reduce weight. Swimming for one is an excellent sport to lose weight. When you are engaged in a sport, not only do you interact socially, but your mind also relaxes. While playing you focus on a game rather than losing weight, which makes losing it seem easier.
Jump rope. Skipping is an excellent cardio workout that helps your body burn more calories than running.It improves your focus and helps you build up better reflexes.
Other than this you should start doing yoga. Yoga ,infact, is an excellent means of losing weight. It improves your flexibility and allows you to build your stamina. Your concentration levels will significantly improve and you will soon after become more reflectful. The video linked below is something that I personally suggest to beginners, it is a great video and is really helpful.
Don't expect yourself to start losing weight from Day 1. Instead set monthly goals. Once you start losing weight, don't stop exercising! Many people put hold on their exercising routines once they start to lose weight, this makes losing weight more difficult than before. Once you start losing weight, become more motivated and start exercising even more.
Their are no shortcuts to being slim, remember:
"The Journey is Just as Important as The Destination"