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Yoga and Fasting Diet for Weight Loss

yoga and diet for weight loss

Yoga and Diet for Weight Loss

Today June 21st is being celebrated as International Yoga Day and early morning Fb and internet was full of Yoga posts. Most of the school and college kids had compulsory Yoga sessions in their institutions. Yoga is not something to be celebrated on any one day in a year, yes it can be a beginning of a daily affair.

Yoga along with a healthy diet can make anyone lose extra weight in a healthy way. Here is a daily schedule which can help all of us who are struggling for weight loss. Along with every one else we at IWB also are celebrating International Yoga Day.

If you are a working woman you can follow this… 

Yoga and Diet for weight loss

Early Morning

Hot water diet for weight loss

As you wake up, drink two glasses of luke warm water, this will help regulate your motions too and help detox.

See morning yoga regimen here….

Sit in an open area and do breathing exercises for 20 minutes. Pranayam, Anulom Vilom all of these exercises help in normalizing blood pressure, thyroid, migraine and many other health issues.

pranayama boosting energy

After breathing exercises a few sets of stretching can be done which help in keeping you flexible and help with early morning join stiffness in arthritis. After which you can have a cup of green tea with few almonds.

Simple Stretching Exercises At Work

Breakfast

Begin your breakfast with a glass of warm Jeera (cumin) water. After ten minutes have and a bowl of fruits. Quantity should not be more than 250 gms.

Ten minutes after fruits, have a cup of green tea with lemon.. (honey too can be added)

fruit bowl snack

Mid Morning

Do some deep breathing to help with stress issues. Deep breathing helps in calming emotions too.

breathing1

After 5 minutes of deep breathing have a glass of buttermilk with or without sendha namak (Himalayan Pink Salt) You can add roasted jeera also.

Lassi for healthy gut

Lunch

Start with a glass of water.

Have a bowl of salad with lots of cucumbers, tomato, onion, carrots and lemon juice.

After that one bowl of boiled whole grain dal with one spoon desi ghee added.

ghee does not nake you fat

Finish off with a glass of warm saunf water and sit in this position….

yoga for pms Thunderbolt or Vajrasana

If you can manage, you must have an afternoon nap. It helps relax the brain and refresh the body.

Evening Tea

A cup of tea without sugar or a cup of lemon tea with honey would be great options.

Have a handful of roasted chana with tea.

or if you don’t take tea then have a fruit slush.

watermelon smoothie no junk challenge

A fifteen to twenty minutes yoga session or a forty minute walk is must. Start with deep breathing and then move on to spot walking. You can spot jog also if you feel fit for that. End with a few stretches which will help lengthen your muscles and bones.

Person doing calf stretch exercise standing.Dinner

Dinner should be light soup

lauki palak soup for weight loss 5

and salad.  Find salad recipes here...

Black-Bean-and-Corn-Salad

After dinner walk is must… always go for fifteen to twenty minutes walk.

End your day with a small cup of warm haldi (turmeric) milk. Do not add any sugar.

Turmeric latte

The best way to end your day is with the help of Shavasana… (my favourite asan)

Shavasana yoga for thyroid

The final word

This regimen must be made into a lifestyle for best results. Those who are light eaters can follow this diet daily while those who cannot stay without grains, must do this strictly every alternate day.

Hope you will follow instructions in this post on Yoga and Diet For Weight Loss.

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5 Reasons Why Water is Good for Weight Loss

Water is an essential nutrient that makes your body run smoothly and efficiently. Because the average adult’s body is about 65% water, it’s no wonder that we can only survive for about three to five days without it! Water transports nutrients and oxygen to cells, carries away waste products and lubricates our digestive tracts, joints and cartilage. The Health and Medicine Division of the National Academies of Sciences suggests an adequate total fluid intake of about 13 cups per day for men and about 10 cups per day for women. (Keep in mind that you may need more or less, depending on activity level, body size and environment.)

As the foundation for all body functions, this zero-calorie drink is a liquid asset, especially for weight loss. Here are 5 reasons why you should make water your weight-loss pal:

1. IT CURBS HUNGER AND PROMOTES SATIETY

The body’s “thirst center” in the brain, the hypothalamus, also regulates appetite. When you’re dehydrated, your body can perceive mixed signals on hunger, causing you to believe that you need to eat when you’re actually just thirsty. One study found that drinking two 8-ounce glasses of water before meals helped subjects lose more weight. Hungry? Drink some water first. Staying hydrated can help you ward off fake hunger signals.

2. IT KEEPS YOUR MIND SHARP

In addition to being naturally calorie-free, sugar-free and caffeine-free, water helps transport oxygen to the brain to ensure it functions at optimum levels. Even mild dehydration can impact your cognitive performance, tamper with your mood and make you feel fatigued. These effects can lead to mindless stress eating, poor food choices and, ultimately, breaking the calorie bank. Next time you’re feeling spaced out, try drinking some cold water to zap the sluggishness out of you.


READ MORE > 9 WAYS TO LOSE WEIGHT THAT AREN’T JUST DIET & EXERCISE


3. IT POWERS YOUR WORKOUTS

In addition to boosting your metabolism, water helps prevent muscle cramping, so you can work out harder and longer. Take note that your water needs increase after working out. During long endurance workouts, drink water with carbohydrates and electrolytes to help maintain fluid balance and prevent post-exercise exhaustion.

4. IT HELPS YOU STAY REGULAR

From start to finish, water keeps your digestive system running smoothly. The saliva in your mouth contains water and digestive enzymes to break down your food. In your stomach, water balances the acidic environment to prevent ulcers, indigestion and heartburn. If you’re following a high-fiber diet, be extra diligent in drinking water, as fiber depends on it. Soluble fiber absorbs water to become a gel like mass that slows down the rate at which food leaves the stomach, and insoluble fiber traps and retains water to add bulk and moisture to your stool, which prevents constipation.

5. IT HELPS YOU SAVE ON CALORIES

Liquid calories like juices and sodas don’t fill you up, and their high sugar content can cause insulin spikes that can set you up for a crash. According to this systematic review, drinking water in place of sugar-sweetened beverages resulted in less weight gain over a four-year period. If you want more pizzazz than plain water, try sparkling water, or give it a flavor makeover with berries, cucumbers, mint or grapefruit.

Make water a part of your weight-loss journey by getting enough of this essential nutrient in your daily diet. Try these 20 great life hacks to help you reach your goal, and don’t forget to log your water on the MyFitnessPal app — we make it easy to track your intake. Drink up and stay hydrated!

The post 5 Reasons Why Water is Good for Weight Loss appeared first on Under Armour.

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5 Summer Foods to Boost Weight Loss

Whether you’re hitting the beach, tanning by the pool or just trying to look and feel your best this summer, it’s important to incorporate fresh, seasonal fruits and vegetables into your diet. With all that sunshine comes foods that are packed with antioxidants, nutrients and water to rehydrate your long summer days.

Although eating certain foods can’t automatically prompt weight loss, replacing high-calorie foods with low-calorie ones can shift you toward burning more calories than you consume — the key to shedding extra weight. The best way to make these swaps is by choosing nutrient-dense foods (that are naturally lower in calories) to enhance your health and ensure you’re still getting all the necessary nutrients needed for your weight-loss journey.

Try adding these five foods to your diet this summer:

Whichever kind you prefer — blueberries, blackberries, raspberries or strawberries — these summer fruits are packed with nutrients and are lower in calories than other fruits such as bananas and mangoes. Berries are also high in fiber (one cup of raspberries has 8 grams of dietary fiber, which is nearly a third of the recommended intake for women and 20% of what men need in a day), which helps you feel full longer and reduces the temptation to snack between meals. Berries are rich in antioxidants and vitamins, packing a strong nutritional punch with a low calorie count.

Recipes we recommend: Blueberry-Spinach Power Salad, Strawberry Salad Wrap

Containing 92 percent water, watermelon fills you up without weighing you down. Despite its low calorie count, it’s loaded with antioxidants such as lycopene and vitamin C, boosting your micronutrients while also keeping you hydrated. Try this for a refreshing summer treat.

Recipes we recommend: Watermelon Oatmeal Smoothie, Watermelon Cucumber Salad


READ MORE > 8 FOODS THAT ARE SURPRISINGLY GOOD FOR WEIGHT LOSS


With some of the highest protein and iron levels of any vegetable, peas are a great substitute for meat that’s usually high in calories and saturated fat. If you’re excited about cooking with this vegetable but don’t know how to get started, check out these 6 Fresh Ways to Eat Your Peas.

Recipes we recommend: Gorgeously Green Spring Pasta, Chicken & Brown Rice Bowl

Rich in vitamin C and potassium, pineapple also has a higher sugar-to-calorie ratio than other fruits — so enjoy it slowly as it’s quick to satisfy that sweet tooth. The stem of this juicy summer fruit is also a good source of bromelain, a compound that exhibits anti-inflammatory properties in the body. Pineapple is useful for more than just a sweet treat — it’s a great complement to your entrees.

Recipes we recommend: Rotisserie Chicken Tacos with Pineapple Salsa, Grilled Salmon with Pineapple Salsa

This versatile summer vegetable is as low-calorie and nutrient-dense as it gets, clocking in at only 37 calories per medium pepper with a gram of protein, 2 1/2 grams of fiber and only 5 grams of natural sugar. Looking to boost your daily intake of vegetables? Stuff ’em — peppers work with any meal.

Recipes we recommend: Breakfast Stuffed Bell Peppers, Mexican Chicken Stuffed Peppers

BONUS TIPS FOR SUMMER WEIGHT LOSS

Along with adding these foods to your daily routine, keep in mind these general tips for slimming down this summer.

STAY HYDRATED

Dehydration can leave you feeling exhausted and hungry. Make sure to keep a cold water bottle with you at all times to prevent overeating and exhaustion. For a refreshing and more flavorful way to hydrate, add a pineapple core and mint or basil leaves to your water.

BE MINDFUL OF PORTION SIZES

Warm summer days mean barbecues and celebrations with massive spreads of food. Start with small portions, chew slowly and let your food settle, then decide if you’re still hungry before going back for another plate.

EVERYTHING IN MODERATION

Summer travel plans and holidays may involve sweets and treats that aren’t a usual part of your diet. Be mindful of the choices you’re making and remember the key to a sustainable weight-loss plan is consistency and moderation, not depriving yourself of everything you enjoy eating.

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Is the Ketogenic Diet Safe for Weight Loss?

Is Ketogenic Safe for Weight Loss?

If you’ve been contemplating various weight-loss strategies, you may have run across the ketogenic diet. This dietary strategy, which is often used in a clinical setting to help improve seizure control in children with epilepsy, is picking up steam as an effective treatment for weight loss. But is it right for you? We turned to the experts to find out more.

WHAT IS IT?

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate. (This isn’t to be confused with ketoacidosis, a dangerous condition typically caused by a lack of insulin in the body.) According to Dominic D’Agostino, a researcher at the University of South Florida who specializes in ketogenic diets, “The ‘classic ketogenic diet’ used originally for the management of drug-resistance seizures is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, he says, this diet is typically modified “to allow a more liberal consumption of protein” (20–30%) with the same carbohydrate restriction.

IS IT FOR YOU?

Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. “Rapid weight loss and a decrease in hunger are the most common and evident benefits,” says Kristen Mancinelli, MS, RD, author of “The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss.” D’Agostino references promising studies that have been shown to “lower blood glucose levels, increase sensitivity to insulin, decrease inflammation and reduce triglyceride levels while raising HDL cholesterol.”


READ MORE > 21 DIETITIAN APPROVED TIPS TO JUMP-START WEIGHT LOSS


Although Toronto-based registered dietitian Christy Brissette agrees this diet can promote rapid weight loss, she also cautions on the risks of losing weight too quickly. “Research shows that people tend to regain weight they have lost on low-carb diets because they are difficult to maintain long-term,” she says. “A ketogenic diet cuts or severely limits food choices such as fruits and whole grains, leading to a limited meal plan which may can be difficult to stick to.”

It’s also worth mentioning that low-carb diets deplete carbohydrate stores in the liver and muscles. Since these carbohydrate stores are bound tightly to water, you can expect the majority of weight lost during the first week of a ketogenic diet to be water weight.

Proponents of ketogenic diets agree this form of weight loss is not appropriate for every individual. D’Agostino and fellow USF researcher Andrew Koutnik stress that “individuals with liver cancer or elevated liver enzymes, pancreatitis, fat malabsorption issues, lipid metabolism disorders, gall bladder removal or obstruction, or those taking a drug such as a steroid which may elevate blood glucose levels and inhibit the ability to achieve ketosis, should refrain from following a ketogenic diet.”

D’Agostino and Koutnik, however, state this dietary strategy may be beneficial for those with both Type 1 and Type 2 diabetes. They point to research at Duke University that found individuals with Type 2 diabetes who followed a ketogenic diet lowered their A1C level, a long-term indicator of blood sugar control, by 16% along with a 6.6% reduction in total body weight. For anyone with diabetes considering a ketogenic diet, it is recommended that you discuss this dietary strategy with your medical team before proceeding.

TIPS FOR KETOGENIC EATING

Before making any major, long-term changes to your diet, it’s best to check in with a doctor or registered dietitian. Should you decide you’d like to try a ketogenic lifestyle for weight loss, here are a few tips to get you started:

ADJUST YOUR MACROS

To achieve nutritional ketosis, adjust your MyFitnessPal macronutrient goals to achieve a daily intake of 70–75% fat, 15–20% protein and 5–10% calories from carbohydrates.

ANTICIPATE A TEMPORARY DROP IN ENERGY

Transitioning to a ketogenic lifestyle can be a bit challenging in the beginning. “The first few days to few weeks of a ketogenic diet can be tough to get through,” says Mancinelli. “You may experience very low energy, crankiness and foggy thinking.” This feeling of lethargy may last from a few days to a few weeks; however, after it passes, many individuals report an improvement in energy and mood, as well as clearer thinking.

MODERATE YOUR PROTEIN INTAKE

Remember that a ketogenic diet is not a high-protein diet. Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates.

EAT A VARIETY OF FATS

Make sure your intake of fat is balanced between plant-based sources and animal fats such as olive oil, nuts, seeds and coconut, along with fatty fish. This will not only help to improve overall health, but will add variety to your meal plan as well.

KNOW IT’S NOT A QUICK FIX

As with any weight-loss plan, the goal is not just to lose weight but also to keep it off. Before you transition to a ketogenic way of eating, ask yourself whether you can make this a long-term lifestyle change and not just a quick fix that could lead to a cycle of yo-yo dieting.

THE BOTTOM LINE

When followed properly, ketogenic diets have been shown to be safe and effective for weight loss and may provide other health benefits including better blood sugar control, a decrease in inflammation and improved triglyceride and HDL counts. However, in order to achieve ketosis, one must consider this a long-term lifestyle change and follow a very specific eating plan to maintain weight loss over time. As always, consult your doctor or a registered dietitian before making any major dietary changes.

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