Exercise
This the oldest and most well known weight control method. Exercise burn excess calories and also helps to build stamina. So make it habit to do exercise daily. It will be good for your health if you do exercise in morning. Here’s a secret tips for good health and looks – go early to bed at night and rise early at morning. Generally fat grows in different portion of your body. So depending on that you have to follow different types of exercise. Lose belly is a very problematic matter for all of us. Here as some yogic exercises for that perfect curve.
TRIKONASANA –
* Stand straight with legs wide apart and hands stretched out.
* Without bending your knees, bring one hand down towards the
opposite ankle.
* Hold the ankle and rise the other hand up. Turn your neck and
look towards the upturned hand.
* Hold this posture for 10-13 seconds.
* Repeat on the other side
Benefits : apart from reducing waistline fat, this tones and massages the internal organs in the abdominal area. It also increases the respiratory capacity of lungs.
Caution : People with severe back conditions should not perform this posture.
SWETASANA -
* Lie on your side with the body-line straight, bottom hand
stretched out in front and the other hand supporting your
head from below.
* Simultaneously, raise top leg and upper body, making a
contraction in your side.
* Return to starting position.
* Exhale through contraction and inhale as you go down.
* Repeat 20 times on each side.
Benefits : Stretches the sides and removes excess weight. Strengthens the inner thights. Tones the entire body.
Caution : Do not strain neck.
KATI CHAKRASANA –
* Strand with feet apart.
* Bend elbows, place the right palm on the opposite
shoulder and wrap the left arm around the back.
* Twist the body and head towards left and over the left
shoulder as far as possible.
* Hold the posture for 10-30 seconds, breathing normally.
* Repeat on the other side.
Benefits : Corrects posture, tones body and relieves back stiffness and pain.
Caution : Do not strain.
At the first stage try out these three exercises. Latter I will introduce more exercise to get a perfect slim toned body. I am sorry to inform you that my web cam in not working properly that’s why I am unable to upload any picture of these yoga. But I promise, within next few post I will update photos.
Dieting
In modern times, dieting has become synonymous with starvation. Dieting actually means healthy eating and maintains the balance between calories consumed and burnt. Starving leads to a deficiency to of vital nutrients which in turn reduces stamina. On an average a human being requires around 2100kcal per day of a balanced diet to lead a healthy life. In the most severe form of dieting, a female has to take in no less than 1000kcal per day and males 1250kcal per day. If the body is denied its minimum calorie intake, then the body actually burns carbohydrates and proteins because the body becomes sensitive and tries to hold on to fat till the last.
It is hard to continue long on ‘starvation diet’। And once you stop ‘starvation dieting’, you are bound to regain all the lost weight and probably more, unless you adopt a ‘healthy lifestyle’. Hence, we recommend that instead of starving., change your diet to a healthier one (more protein than carbohydrate) with lots of dietary fiber. The food Pyramid shown below will give you some idea as to what will supply you with the much needed nutrients your body requires. Choose more food from the larger sections for maximum benefit. As a general rule, your diet must constitute 55-56% carbohydrates, 10-15% proteins and less than 30% fat.
It should be realized that either exercise or diet or both is effective only when it is carried out with strict regularity। This calorie counter table is basically based on Indian food.
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