Obesity is inextricably interlinked to many type of illness. Dieting and regular exercises are the best way to keep you fit. Obesity can cause breast cancer, heart diseases, Osteoarthritis etc. In this regard I have some tips to keep you fit.
Many of us like to ask some general questions about their weight and dieting plan. As I know , In the middle ages a fat lady was supposed to be the symbol of fertile mother earth and thus was considered beautiful.
But now circumstances have been changed. Women who walked with the heavy step of an elephant and solid busts are considered less attractive and those that are as thin as a bamboo pole with solid busts are seen as more attractive.
Many have suggestions that this concept came about after world war I and II, due to the scarcity of food, it became fashionable to look slim and trim.Some good suggestions for weight reduction are do not eat between meals, especially not all those chips munched before the TV.
It can badly affect your appetite and can ruin your skin too. Fried things, not vegetables like potatoes,pastries and cakes are definitely no no!! Eat slowly and chew thoroughly.
If you can’t resist yourself between meal snacking then you can satisfy your hunger with salads and fruit. I heard from one of my friend that he lost 4Kg in a month with the Israeli army diet. First 2 days only apples, the next two days only cheese and the last 2 days only boiled chicken.
No tea or coffee or any other liquids, except water or fresh juice. But if your grand parents and parents are fat, how do you expect to look like Naomi Campbell? Sometimes thyroid gland secretions also cause extreme obesity or extreme thinness.
But if you maintain your diet taking some appetite suppressants, you can reduce your weight. A normal person need about 2000 calories per day and if you reduce to 1000 calories, you will lose weight.
Calories are in butter, cheese, pastries, cakes,puddings,sweets,soups, sauces, cocoa chocolate, dried beans and dried fruit.Less calories are found in spinach, fresh fruit and salad. green leafy vegetables have less calories.
Some people say that exercising like cycling can make fat legs slim and trim. But according to me exercise makes matters worse. Avoid cycling which is a muscle-developing exercise.
Even swimming and dancing aggravates matters. Exercise is under 2 headings: reducing and developing. People used to think if you drink plenty of water, you would become slim, but sometimes it does exactly the opposite. You retain water and that makes up fat.
Many people wants to firm up their stomach. For this you have to learn to brace it in and up, and you should not let it sag, like as if you are dropping it into a bag at the bottom of the tummy?
The style of walking with the tummy-in behind-in by models is an exercise in itself. Do not walk with shoulders hunched.The tummy should be up and in , and the hips slightly forward.
Also while walking, take a deep breath and pull your tummy muscle in. Exhale slowly, but do not let your tummy out. This will will remind you sagging all over the place! Sometime I stand before the bathroom mirror while I am washing my face or anything else, and I can see the pull in tummy exercise playing on the abdominal-muscles.
Learn to do it automatically.But it is tiring to lift up your tummy like that because you are not used to using those muscles, but when it becomes second nature, it becomes easier. There are several exercises for the tummy. Lie flat, breathing deeply in and out.
Divide each breath into 3 little jerks, pulling your tummy in at each little jerk. Let your breath out without bulging the tummy. Do this in the few groups of 6, with a good rest in between.Lie down flat, hook your feet under a piece of furniture and put your hands under the head. Then try to rise to a sitting position without lifting the feet from the floor.
Lie down flat keeping the knees straight and the toes pointing forwards. Move your feet so that the toes pointing up and, at the same time lift up the head to look. Then relax. Repeat the exercise 7 times. Some exercise about the ever expanding hips. Crouch with arms hunched about knees, as if you are getting ready to run a marathon.
Then sway your body to and fro, backwards and forwards with emphasis on the leg muscles. You can also lie face down on the floor,, with the chin resting on the back of your hands. Then slowly lift your head up from the ground, which is quite difficult because at the same time you are trying to lift up your legs, one at a time also! Do this very slowly.
Now come to the thunder thighs. Actually they look extremely nasty instead of tasty. So that is why I am giving you a real nasty dose of exercises. Lie on your back and double your knees to your chest.
Keep your feet together, then shoot both the legs about to right. Then slowly pendulum-wise, rotate your legs to the left and then to original position again. Rotate your legs this way about 7 times to each side.Rest for a minute and then do some bicycling, with yourself still lying down.
See, how a baby rotates its legs, follow the same procedure. An easy exercise for the thighs is stand straight, swing and touch your toes, left-right. Good fro your waist, good for your thighs.
Are the barriers of dieting psychological or physical?
On the last count the word ‘diet’ produced in excess of 157 million web pages of diet plans, pills, potions and dieting tips from health institutions, diet companies, nutritional professionals and otherwise – from all over the world.
And yet we are approaching the peak of an obesity epidemic which is causing untold mental misery and depression, aside from the ever increasing debilitating diseases being linked to those overweight or obese. With such an abundance of information available – how can this be?
The trend is unforgiving and is second only to smoking in terms of the cause of self-inflicted premature loss of life, but left to its own devices within the next five years obesity is sure to take the number one slot.
Mother Nature is ruthless in her approach to life, in that she only allows the fittest to survive and the trend we see today is her reaction to the effects of a diet that is clearly not suited to the well-being of the human body and mind.
We only have to stop, take a step in back and look around us to see that there is one hell of a serious problem. There is no need for statistics, reports or media news to tell us such.
It’s clear that we as individuals have to make a change in what we do if we have any intention to reverse the current obesity trend. The ultimate responsibility lies with each and every one of us to act for the benefit of ourselves.
We have to accept the fact that the grocery industry is a host of contradiction in that it sells both dietary products along side the very products that cause us to be overweight or obese in the first instance. This is so obvious in our supermarkets today.
It has become human nature that profit has a higher weighting than human health, and this is evident in many industries around the world, and is far from unique within dieting circles.
We must also bear in mind the diet companies, whilst they portray an air of interest and concern, in reality they are totally dependent on your failure to diet for their very own business survival. If they were good at what they do – their businesses would surely fail. So who can we trust aside from ourselves. The evidence is clear -there is no debate.
We may have one reprieve but it will be sometime in the future, but not now. Science and technology is getting nearer and nearer to the possibility of a wonder drug with the ever-increasing understanding of the human genotype and genetic engineering.
But in reality, who would ever wish or want to be dependent on diet drugs, potentially an ongoing daily basis, simply because of a lack of understanding about the relationship between the food our body has been designed for, and the food we eat.
Why is it, we knowingly overeat when we know it is bad for us and that we are doing harm to ourselves? Why is it, that the only time we choose to ignore our food is the time when we are eating it!
So, is it a psychological thing, a physical thing or is it both?
In order to answer this we must first look at the change in our diet over the last 50 years. Consumption trends of refined carbohydrates such as sugar has risen dramatically, but at the same time the consumption of fats and proteins has remained reasonably stable.
Saturated fats has indeed become and still is a problem although thankfully now overall consumption of saturated fats has dropped slightly, but still remains an issue.
Many studies particularly those associated with research in how the Atkins diet worked revealed that the effect of refined carbohydrates and fats both have a form of addiction associated with them.
Studies have shown that refined sugars have the effect of playing havoc with the fine balance of maintaining the level of glucose in the bloodstream. This in turn has a detrimental effect on our hormonal activity, such as insulin and glucagon which are both responsible for maintaining the level of glucose to its normal level following a ‘surge’ intake of refined carbohydrates in our diet.
These acceptable levels of glucose in the bloodstream are maintained at surprisingly narrow margins.
Refined sugars therefore induces excessive hormonal activity in its attempt to restore homeostasis. These unnatural ‘swings’ in hormonal activity often cause differing mood swings from that of being happy and content to being sad, on edge, and even feelings of anxiety or panic.
Prolonged exposure to these hormonal swings can often lead to the whole process becoming less effective and subsequently diabetes can be the end result.
Other studies have shown surprisingly that the effect of eating significant quantities of fats actually leads to an unexpected human reaction in terms of nutrition. You would think that eating food rich in fats would have the effect of satisfying feeling of hunger.\
But amazingly medical research has shown the opposite to be true. Clinical trials have shown that foods rich in fats actually induces people to eat more not less. At the time the results from such experiments were groundbreaking as they completely contradicted the nutritional thinking of the time.
It is also interesting to learn that further medical studies have suggested that foods rich in protein have been linked to the response that indicates that you have consumed sufficient food. In other words, it is believed that proteins in some way, triggers the ‘I am full’ response.
And then of course there is the massive change in our energy expenditure. We used to hunt and gather food but now we happily pop to the local supermarket to buy it, or at worse, have it delivered to our front door.
Food has changed from being scarce to being in abundance (at least for us), and we have changed from being ‘active’ to relatively ‘dormant’. Move less and eat more…what should we expect?
And many believe that even the act of not exercising can trigger the bodily response to lower the metabolism and build fat layers under the skin for 2 key reasons, both being linked to human survival. In evolutionary terms, it may be that you are unable to ‘hunt’ and therefore unable to secure food.
Reducing the metabolic rate of your body makes total sense to preserve energy. Secondly, if food is available during a spell of non activity, does it not make a whole load of sense to lay down fat layers under the skin to retain bodily heat and secure an energy source during potential ‘lean times’. Perfect sense, perfect design and yet we don’t understand ourselves and if we do, many choose to ignore the warning signs out body is offering.
In essence therefore, it is very clear that part of the problem within the dieting world that we humans face is certainly a physical one that is linked to the interaction of the food types we eat with that of our body.
And clearly, over the last 50 odd years our diet has changed out of all recognition and yet our body is doing the same as it has been doing for well over the last 100,000 years. We are in the 21st century, our body is still in the ‘Stone Age’.
Evolution is a slow slow process but over millions of years the relationship and reaction of chemicals in our food with the cells of the human body has been cemented and cast, for eons of time.
So, it is us that need to change…because Mother Nature will not entertain us for thousands of years to come…
Run with it, eat what your body has been designed for and successful weight loss will follow for sure…
Successful Dieting Might Be In The Timing
What is your daily diet like? Do you begin the day with a buttery croissant and coffee with cream and sugar? Is your mid-morning snack a bag of chips from the vending machine or a doughnut from the break room? And at lunch, do you go out for burgers or pizza?
And when that mid-afternoon lull comes, do you hit the vending machine yet again? And does dinner consist of several courses of heavy foods, possibly a vegetable, and then dessert? Do you have a snack right before bed?
If that sounds like you, then you probably do not feel very good most of the time. Aside from the doubtful nutritional value of the foods you are eating, you might consider the time at which you are taking in meals and snacks. When it comes to diet, it’s not just what you eat, but when you eat it. It is difficult to break the 3-meal a day cycle.
In order to maintain a proper weight, you should only eat when you’re hungry. Avoid eating when you are bored, happy, or sad. Emotional eating can lead to obesity. Food is fuel for the body, and cannot provide emotional sustenance.
Emotional eating is a learned response to the stresses in our lives. It is important to assess why you are eating, and find other ways to channel that behavior. In time, you will find that you are only eating when your body needs energy.
Eating often does not mean overeating, and does not necessarily lead to weight gain. Eating 5 or 6 smaller meals per day consisting of the right foods can actually speed up your metabolism, and help you lose or maintain your weight. This type of eating requires planning and preparation, in order to avoid impulse eating.
These smaller meals should scattered throughout your day, 3 to 4 hours apart. Your metabolism will remain high, as well as your energy levels, and you will burn a consistent number of calories all day long.
Some people think that skipping breakfast can help them lose weight. In fact, eating a healthy breakfast is the key to weight loss. It jump-starts your metabolism, provides you with the energy you need, and gets your day started right.
Late-night snacking is a big culprit that undermines weight loss management. Your body will likely store the calories instead of burning them. Often, nighttime snacks have little to do with hunger, and more to do with boredom. Making a change in your nighttime habits may help to keep you from snacking right before bed.
Changing your eating habits will likely be very difficult. You are accustomed to 3 square meals a day, your mother likely taught you that. But making the change to more frequent, smaller meals throughout the day will induce a noticeable change in your attitude, your energy levels, and your waistline. With time, you will find that it is a style of eating that you can live with and enjoy for the rest of your life.