Yoga for Weight loss
Weight gain is one of the core reasons for many diseases like High Blood pressure,joint pain,heart disease,Type 2 diabetes. Obesity is most commonly caused by a combination of excessive food intake, lack of physical activity, and genetic imbalance,lack of exercise and dietary issues.
Causes of Obesity
Obesity occurs when your body consumes more calories than it burns – Mostly people think that obesity was simply caused by overeating and under-exercising, because of lack of willpower and self-control.But it is a complex medical problem that involves genetic, environmental, behavioural, and social factors. All these factors play a role in determining a person's weight.
Other genetic factors may also cause the changes in appetite and fat metabolism that lead to obesity. For a person who is genetically prone to weight gain (e.g., has a lower metabolism) and who leads an inactive and unhealthy lifestyle, the risk of becoming obese is high.
Although a person's genetic make contributes to obesity, it's not the only cause. Factors like environmental and behavioural have a greater influence - consuming excess calories from high-fat foods and lack of physical activity over the long run leads to weight gain. Psychological factors may also foster obesity. Low self-esteem, guilt, emotional stress,that can lead to overeating hence resulting in excess weight.
· Inactivity. If you're not living an active life, you don't burn as many calories. With a sedentary lifestyle, you can easily access more calories every day than you use through exercise and normal daily activities.
· Unhealthy diet and eating habits. Having a diet that's high in calories, lacking in fruits and vegetables, full of fast food, missing breakfast, and laden with high-calorie beverages and oversized portions all contribute to weight gain.
· Pregnancy. During pregnancy, a woman's weight increases rapidly and some find this weight difficult to lose after the baby is born. The weight gain may contribute to the development of obesity in women.
· Lack of sleep. Lack of 8 hours sleep can cause changes in hormones that increase your appetite.
· Certain medications - Some medications can lead to weight gain if you don't compensate through diet or activity.
The Negative health effects of being overweight can increase your chances of developing certain health conditions, including:
· Heart disease, stroke and high blood pressure
· Type 2 diabetes
· Cancer
· High Cholesterol
· Liver and gallbladder disease
· Sleep apnea and respiratory problems
· Arthritis
How Yoga Help?
Yoga is the suspension of the fluctuations of the mind.In yoga an indivual practises Pranayama(breathing exercise),Asanas for training the mind to be still.By calming the mind one practises to chease the chatter in the mind and hence disciplines his life.Practising various pranayam and asanas increases the blood circulation and also supplies more oxygen to the body,which in turns improves the digestion and metabolism rate hence reduction in weight.Mind control also helps in maintaining the eating habits which is one of the factors of overweight.
Various asanas helps in reducing fat,bad cholesterol and harmonizing the body which helps in weight management.
What pranayam has to be done for Best Results?
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Standing warm -up exercise (10-20 times for each warm up exercise)
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Surya Namaskar ( 10 -50 times )
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Bhastrika Pranayam – Has to be done at least for 20-40-times.
What are the best asanas to be for Best Results?
1.Ardh Halsana ( 20-40 times )
2.Bhujangasana ( 10-20 times )
3.Jogging to be done daily ( 20-40 mins )
4.Circles and cycling (10 times each)
FOOD HABITS
Suitable
Normal Food with Less Fats & Carbohydrates but with High Fibres. Best food is Fruits (except banana, mango & grapes ) & Vegetables.
Avoid
Non-veg Food, Milk & Milk Products (Skimmed milk can be taken), Rice, Oily & Spicy Food, Refined Foods, Fast Food, Preserved Food.
Precautions :
1.Do not pratice any Asan OR Pranayam in which you don’t feel comfortable.
2.Do not over do the exercises if you feel pain in your body.
3.Start exercises mildly and then increase the repetitions as per your capacity.
4.People suffering from Back pain,Slip disc OR chronic disease should only practise Yoga and other exercises under the expert supervision otherwise do not do it.
5.Pregnant women should only practise Yoga and other exercises only under the supervision of an expert otherwise do not practise any exercise by watching videos or website material.