The beating of the corona is also increasing our weight. Whose testimony has started giving our mirror everyday. If someone is upset to see his growing belly, then the fork of one's weight is increasing month by month. According to a recent study, in the last few months, 75 percent of the people have increased their weight by four kg, while 21 percent of the people have increased by five to eight kg. Due to mental dilemmas like stress and anxiety, this problem of obesity is spreading its legs inadvertently. You will have to find ways to anticipate and deal with this problem in time so that your increasing weight does not increase your physical problems in future.
Weight gain while sitting
During this time, our calorie intake and output balance has deteriorated and as a result, weight gain. Keeping in mind the future requirement, our body starts collecting extra calories, which starts to freeze as fat. Due to work from home, we sit and work for a long time, due to which the pressure on the spinal cord comes and blood circulation is done properly. Wherever there is pressure, the performance of the organ associated with it starts to weaken. Liver, kidneys etc. start becoming weak. Also, this will reduce the efficiency of the brain.
Vitamin-D is also lacking in the body due to distance from sunlight. This decrease is also a reason for weight gain.To avoid these problems, your friendship with Yoga Mat of six properties, four will work. Start with Surya Namaskar which has 12 easy ones. This will detox both your physical gland and. This will cause the release of fill good hormones endorphins etc. These will be helpful in reducing your stress.
Additionally, you can do Uttanapadaasana to lose weight. In which lying on the back, legs have to be stopped at thirty, sixty and ninety angles. It reduces the fat of the entire stomach. Do this yoga pose five to six times.
After this comes the Bhujang posture. Do this three to five times as well. In reducing the stress, pulse treatment will be effective. It balances Kapha, Pitta and Vata as well as the left and right brain. Due to which mental problems such as anger, sleeplessness etc. will be overcome.
Illusionary pranayama will be helpful in keeping the blood circulation fine. The hum of the barn resulting from it also gives relief from mental problems.
Stress eating is increasing weight
According to a survey by the Indian Psychiatry Society in the Corona period, three-fourths of Indians are under stress during this period. In such a situation a problem has become common, called stress eating. At the same time, another survey shows that about 27 percent people have accepted that they eat something to relieve stress. The result is poor health, type two diabetes and obesity. People say more if stress drags on longer. Due to prolonged stress, the secretion of cortisol hormone from Adrenal gland in the body starts increasing, which increases the appetite. In such a situation, you can eat oats to avoid over eating. Whole grains and other complex carbohydrates can also be eaten, it also balances the sugars present in the blood. Vitamin-C fruits are used to reduce stress. Spinach and fatty fish will also help you in this task. Drinking black tea reduces the release of the cortisol hormone . Keep pistachios, almonds like dry fruits together. So that you can eat in moments of stress.
Make Gym at Home
Due to Corona, you have been away from the gym for about six months and almost the same time you must have gone for a walk. We are all trying to avoid going out now. When the situation will be completely normal, it also cannot be said. Therefore, it is important that you make the house your gym. Exercise should begin with an effort to bring flexibility in the body. Start the exercise with Surya Namaskar and Pranayama. Initially, exercise for a short time and after a few days gradually increase the time of exercise. Jumping jack ie eight seconds to three sets of jumping in one place. Run Hi Ni, sixty times in three sets. You can also use the stairs of the house to run high. Do this 100 times in three sets. Start the squat from three sets of fifteen and move up to 25 to 5 sets. Do light exercises like this, but regularly.
Make easy-to-achieve goals
Once you have decided that you want to lose weight, make your goal such that it can be easily achieved. By following the goal, you will be able to execute it and soon your weight will start decreasing.
First of all, let's understand what is the relationship between fat and calories. The excessive weight in your body is due to fat 1 pound of fat is equal to 3500 calories and 1 kg of fat is equal to 7700 calories. This means that if you want to lose 1 kg of weight in 1 month, then you have to consume n times the calories of 7700 (where n means as many kilos that you want to consume). According to this, the calories you have to decrease every day are = 7700/30 which is 256 calories. By reducing these calories daily, you can lose one kilo of weight in a month. Do not panic if you do not see perfect results. It takes a little time to lose weight through natural methods because for this you have to adopt new, healthy habits.
Complete your sleep
Lack of sleep often affects your mental and physical health, which can make it difficult to maintain weight. Often the elders do not get to sleep properly nowadays, so try (if you are older) that you get at least 8 hours of sleep every night. A teenager should sleep a little more than that.
Stop using all electronic devices carefully 30 minutes before bedtime. These include computers, iPods, cell phones. The light emanating from all of this affects your body, which causes you trouble sleeping properly.
The more you sleep before midnight, the more you wake up in the morning. 10 o'clock is the perfect time to sleep.
Bring changes slowly
If you try to change everything completely, then your body system will become messy and it will be difficult for you to implement these changes. So even such dietary diet does not work because the weight you lose will come back. To lose weight naturally and to maintain it, you will have to change your whole life Shelley.
Make small changes. For example, you can start exercising for 15 minutes or you can use olive oil instead of butter for food.
Stop thinking about food. Eat food thinking that it is the fuel of your body and that is why you should put the best fuel in your body.
Eat food to satisfy hunger. Discoveries have shown that we should eat only half of what our hunger tells us to eat. The most important thing is not to eat food full of carbohydrates and sugar, but eat protein and fiber. Drinks that are high in sugar are very harmful because your body does not recognize liquid sugar and turns it straight into fat. Do not eat food when you are not hungry and try to change your habits (for example, if you want to eat chocolate, drink tea instead of it) or if you want to eat outside, then make something at home instead Take
Analyze your eating and drinking habits
You may not know how much you eat in a day. If you want to lose weight without dieting, then you just need to make a slight change. You can lose weight easily by eating wisely and eating a healthy and balanced diet.
Safe weight loss does not mean stop eating, it can cause great harm to your body.
Eat on time
It is better to eat 3 to 5 meals a few times than 5-6 times. By doing this, the metabolism of the body increases and it is easy for you to achieve your goal.
Always have breakfast. Do not leave food for any time, it will not make you thin, it will harm the body. If you do not eat breakfast, then your body will accumulate more calories and it will force you to eat more food during the afternoon and dinner.
Start your meal with a soup or salad. This way you will eat less calorie food and when your main meal comes, you will eat it less because your stomach is already full.
Eat from evening and balance
Do not worry too much that the sweet should not be blown off by mistake. Instead, eat less and less often the things that harm you. With this you will not have to worry about what you can eat or not.
If for some reason you also eat a diet that is high in fat or sugar (for example in a restaurant), then for the next few days, keep a little diet.
Do not stop eating such food at all, because by doing this you will increase the demand for eating them. Instead, just consume them on a small basis. For example, if you want to eat 2 pieces of cake, eat only one piece instead.
Eat food carefully
People who are doing something else together while eating (TV, or book or internet) often eat more food than necessary. Keep in mind that when you eat food, see what you are eating.
Chew the food properly and swallow it properly before adding food. Eat thoughtfully and slowly. Here you do not have to take part in any competition, so eat comfortably.
Pay attention to the food you eat: such as what is its temperature? How is the texture, how does it taste, salty, sweet or spicy?
Stop eating when your stomach is full. Eating more will not help you lose weight.
Eat the right diet
You should eat more protein, lots of vegetables and fruits, the right amount of carbohydrates and sugar. Eating the right kind of food will help you to lose weight and maintain it. Do not eat food that contains too much sugar or fat.
12 amazing high fiber foods to lose your weight
Protein is needed to eat the right foods. To lose weight, you will get a lot of protein by eating meat, fish, poultry, eggs, cheese and nuts without fat, which will help you in losing weight and also increases the power to fight your disease.
Eat vegetables or fruits at least 5 times a day. These will give you all the nutrients you need to eat fewer calories. Some of these are suitable for this purpose - watermelon, avocado, raspberry, broccoli, onion, blueberries, cabbage, green mustard and sweet potato.
There are also some good carbohydrates and try to get 45% nutrition out of them. These include: Whole grains (brown rice, whole wheat, barley and quinoa) fruits, vegetables and beans. Do not take this nutrition with pastries, candy, chips or anything made of white flour.
Foods that contain high salt and sugar are cand soup, ketchup, pasta sauce, outside food, frozen food, and fruit juices (also pastries and cakes). Add sugar in their names (honey, maple syrup, can sugar, brown sugar) and try to understand. These names mainly include: corn syrup, dextrin or multodextrin, fructose, glucose, multos or sucrose.
Increase weight loss substances in your diet
There are no substances that will reduce your weight completely by magic, but there are some substances that help to maintain weight loss.
Green tea is very healthy and a discovery has shown that people who drink green tea are able to lose more weight.
Soups also prove to be very effective in reducing weight. People who drink a 300 calorie soup before eating eat less food and still have their stomach full.
Grapefruits are also very useful in reducing weight and they also reduce the possibility of having type 2 diabetes. It also reduces the amount of blood sugar and insulin in your body.
Make a specific eating plan
If you have to change your eating habits and eat nutritious food so that you can lose weight, then it is very important that you plan your meals so that if you feel hungry then you will not eat something Take what harm you.
So for breakfast you can eat 1/2 grapefruit, a bowl of oatmeal with a little honey or half a grapefruit with 2 pieces of wheat bread.
For lunch you can have salad in which you can eat lettuce, spinach, carrots, some walnuts, 1/2 avocado and beans. You can also put a little vinegar on it.
Take snacks at least twice a day, once between breakfast and lunch, and the second time between noon and dinner. At that time eat something that is full of protein such as boiled egg and apple once and at other times yogurt and blue berries and flax seeds.
You can have rice (brown) or grilled fish for dinner.
Drink water
Drinking water has many benefits. Water is a natural drink to lose weight. Drinking 8 glasses of water a day will increase the metabolism of your body and you will experience different taste. Drinking more water will remove the filthiness of the body, which will reduce weight easily.d
Benefits of drinking warm water
Avoid common weight loss mistakes
1. Do not think that you will have to give up sweets completely
If you leave such food completely, then your desire for them will increase. To avoi
d this, consume sweets once a week.
If you ever make a mistake in eating and drinking, do not punish yourself. On the contrary, take a lesson from him and make sure to eat nutritious food for the future.
2. Remember, calories are calories
There is no magic that will increase your metabolism at once, and anyway the calories in every food drink are the same. Just the effect will be different from them.
For example, the calories from pastry are the same as those in salads, the only difference is that the calories from the salad are giving more nutrition and after eating it you do not need to eat anything else.
There is no food to increase metabolism. Keep in mind that you are eating the right kind of food, so that you are getting more nutrition by eating less.
3. Avoid the looks of dieting
There are thousands of weight loss tricks, but keep in mind that there is no magic food that will reduce your weight and maintain it. To lose true weight, one has to study hard and change lifestyle.
This does not mean that you cannot learn anything from these programs. Many programs will tell you about nutritious eating and exercise, but they will not tell you about true change.
Avoid programs that show the same type of food. According to them, proteins and carbohydrates cannot be eaten together, but this is not always true. There are many types of food that when eaten together, your digestion is good and you also lose weight.
4. Do not lose your diet completely
By doing this your physical and mental health will deteriorate People who lose such weight gain weight again in 5 years.
Advice
Be committed to effective weight loss and keep a positive thinking stream. You are making such changes in your life that you will lose weight throughout your life.
Patience is very important to achieve your goal.
Warning
Do not keep yourself hungry, it will not only harm your body in other ways like hair, health, but if done for a long time, then death can happen many times.
Remember, being thin is not the biggest necessity in life. If you are of a slightly heavier body since birth, it will be difficult to lose weight in any way. Leave worry and be happy as you are.
These things are also important
- Start the day with a good breakfast. Include plenty of protein-rich foods in it. Do not forget to take protein at night.
- Eat lightly after noon.
- It would be better for you not to have carbohydrate at dinner. Keep a gap of three hours between sleeping and eating.
- Drink lukewarm water after dinner.
