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Losing weight by natural means is the ideal way to go about it. Certain crash diets can work for some time but can lead to the slowdown of one’s metabolism and also become a hindrance to normal functioning of cells. So, necessary changes must be made in one’s lifestyle such that they can lose weight in an effortless manner.
Ways to lose weight naturally
We take a look at some of the most natural ways through which people can lose their really fast. They include:
- Realistic weight loss goal should be set: One cannot hope to lose 10 kilos in the very first week, so the goal should be to lose 2 kilos in 4 weeks, as one may not achieve high target and hence could get demoralized.
- Make note of your three day diet: This self-assessment would help in analyzing whether they are consuming too much of junk or they not drinking enough water. Consumption of too much calories and even eating too less can result in weight gain.
- Cut down your sugar consumption: People consume a lot of sugar daily through various kinds of foods. So, it is imperative to cut down on the amount of sugar consumption but that has to be done slowly.
- Remove unhealthy foods from kitchen: Keeping unhealthy foods in your kitchen can tempt people to consume them. So get rid of those foods and stuff your kitchen up with healthy foods like fruits, vegetables, nuts.
- Drink 3-4 litres of water: Drinking 3-4 litres of water every day is a must; the lack of it leads of slowdown of metabolic process, toxin build-up, imbalance of pH and hampers the normal cell functions.
- Consume more of fruits and vegetables: One who is genuinely willing to lose weight by natural means must add loads of fruits and vegetables in their diet. As they are rich in fiber, vitamins and minerals, so they help to remove toxins from the body, aid in metabolism and hence assist in losing weight.
- Processed foods should be avoided: Processed foods have high content of sodium, preservatives and additives. They cause harm to the body in the long run and help to gain weight.
Healthy people follow certain daily habits to stay fit and in shape. If adopted by common people, they also stand a chance to gain good health by following these habits.
Here are a few habits for good health:
Alter your diet: 70% of your health depends upon your diet and calorie intake daily. Add more protein and reduce the number of simple carbohydrates in your diet. Make sure the food you eat is fresh and wholesome to keep you satiated for a long period. Making small changes in your food intake such as cutting out fried and preserved foods entirely will help you lead a healthier life.
Never skip breakfast: Several studies have shown that people who eat breakfast daily are healthier than people who skip breakfast entirely. Make breakfast your heaviest meal in the day and add protein in the form of eggs and grilled chicken if you can. Eating breakfast keeps you energised for the rest of the day and helps your body convert the nutrients into energy.
Make exercise a part of your daily routine: Exercising daily will help you keep your body in shape and fit. If going to the gym isn’t your thing, you can opt to play a sport for an hour or go for brisk walk. Any kind of physical stimulation will help you build those muscles before you actually start shedding them. It is never too late to start working on your body, if you are determined to be regular.
Get 6-8 hours of sleep: Most adults face sleep deprivation which leads to reduced energy and willingness to work during the day. Getting a good night’s sleep is necessary as it lets your body and brain rest and provides you with the required energy for the next morning. Also, while you are asleep, the fat hormone around your belly slowly dissolves resulting in weight loss.
Practice good oral hygiene: Poor oral hygiene will lead to foul mouth odour and problems in your gums and teeth. However, you don’t need to worry about filling cavities if you follow the thumb rule of brushing twice daily. Also, don’t forget to floss when you brush because food particles might often be stuck between the teeth.
The above discussed daily habits can help you a great deal in leading a fit and healthy life for a longer period of time. Hence, start off with these habits and the results will be visible very soon.
Your health is affected by a number of physical, mental and emotional conditions. Falling in love is one of these factors. Being in love with someone does not only put a smile on your face, it can also boost your immunity and lower stress levels. Love can make you feel stronger both mentally and physically. Here are a few reasons why love is beneficial to your health.
- You may have a longer life: Love helps fight stress and hence helps reduce the harmful effects of stress. Stress is a direct trigger for many fatal conditions such as heart stacks and strokes and thus, being in love reduces your risk of such diseases. Studies have also shown that when in love, a person takes more care of themselves and hence has a lower risk of having an accident, violence etc. thus, being in love can give you a longer lifespan and can reduce chances of an early death.
- You may have a lower risk of lifestyle diseases: Along with boosting your immunity love can also improve your lifestyle. Instead of microwaving a TV dinner, a person in love is likely to eat a healthier meal with their partner and be more conscious of their diet. Being in love also makes you want to look good thus, encourages exercising. By following a healthy diet and exercising regularly, you can reduce your chances of suffering from lifestyle diseases such as diabetes and obesity. Living with a person you love can also lower your alcohol and nicotine consumption and hence protect you from their ill effects.
- It protects you from depression: Companionship and love are good for a person’s mental health. Love can help stabilise emotions and keep you from depression. By living with someone a person does not have the chance to withdraw into themselves and can always rely on having someone to talk to. By sharing your thoughts and emotions with another person, difficult situations can become easier to handle and hence cause less stress and depression.
- It can help you look younger: As mentioned earlier, being in love can make you take better care of yourself. It is often said that a person in love ’glows’. In a nutshell, being in love makes you happy and this releases happy hormones that aid in the removal of toxins and prevent premature ageing. When you’re in love, you may also notice your hair looking healthier and shinier.
Yoga has been touted amongst the best and most effective, time tested and natural way to eliminate various diseases and problems with the body as well as the mind. It is an antiquated craftsmanship that strengthens the body as well as relaxes the brain with the right dose of mindfulness as well. Yoga tends to stimulate the nervous system and the endocrine, digestive and circulatory systems and improve the functioning of the same.
The postures mentioned below affect at least one of these systems, thereby clearing the path for a strong immune system. These postures are as follows:
- Shishuasana (child posture): Shishuasana is a phenomenal stance that de-congests the abdomen and constructs a superior and stronger immune system.
- Setu Bandhasana (bridge posture): Setu Bandhasana opens the heart and enhances the blood flow. It increases the energy in the body to build a strong resistance against pathogens.
- Halasana (plow posture): Halasana is a pose that requires a backward bend. It discharges white cells in the body and strengthens the immune system.
- Bhujangasana (cobra posture): Bhujangasana is a mid-section opening posture which discharges white cells that enhance the body’s resistance.
- Dhanurasana (bow posture): Dhanurasana is yet other posture that enhances the flow of white cells by putting weight on the working of the digestive system.
- Matsyasana (fish posture): Matsyasana stretches the abdomen and chest and strengthens the thymus. This enhances the body's invulnerability level.
- Vinyasa Adho Mukha Svanasana (flowing downward facing dog pose): Begin with the plank pose, palms lying on the floor just underneath your shoulder and extend the legs backwards. The whole body should form a straight line like a board. Taking a full breath, lift your hips off the floor. Hold yourself on the hands and heels. Your head needs to point towards the ground. Take full breaths, two or three times, as you hold the position. Breathe out a deep breath, relax and return to the plank posture. Gradually bring down your body. Slide your hands backwards, allowing your palms to rest alongside the chest. Toes need to be in contact with the mat or the floor.
Yoga is a holistic routine that strengthens the body physically and also mentally. Subsequently, the body’s immune system additionally enhances in such a condition. A sound life can be effortlessly accomplished if we figure out how to embrace a healthier way of life, healthy food decisions, and standard routines of yoga and meditation. Ayurveda, yoga and meditation are the perfect variables to carry on with a sound life.
Yoga is not an alternative option to medicines. It is a careful step to keep infections under control. Along these lines, one need not sit tight waiting for the seasonal flu to affect the body because it can be cured effortlessly with yoga.
“An apple a day keeps the doctor away” however, while one may commend you on an excellent diet schedule, keeping the doctor away might not always seem to be too favourable an option, especially in recent times when unforeseen circumstances and complications pertaining to lifestyle irregularities always keep creeping up.
While proper diet and regular workouts may keep you remarkably fit, genetic constraints might easily overrule such efforts to maintaining good health. Frequent checkups are especially recommended for those who share a family history of a number of diseases, infections, any type of cancer, hypertension, or sleep disorders, since problems might grow quietly and steadily when left unchecked for a longer span of time.
Most people usually visit their doctor or physician when they face an emergency. This should not be the scenario, as is advised by most health experts. It has been widely accepted that the average visit to the clinic must be at the least, four times a year. However, uniformity isn’t to be maintained by everyone in this regard. Infants see a doctor for at least eight times a year while six to eight year olds visit their physician twice a year.
It is important to have a number of crucial matters looked into and tested periodically in order to keep track of any unfavourable developments:
- Dental check-up every six months
- Annual pap smears
- Semi-annual HIV tests
- Eye examinations once every two years, once a year for those patients with current vision problems
- Biennial skin cancer screening
- Full physical examination once a year
- Breast examination once a month
- Pelvic examination every few months
- Thyroid tests every five years
- Check blood pressure level every month
It is imperative to understand that not one particular check-up schedule is capable of fitting in the necessities of all individuals. This makes it all the more clear that, while the requirement of physical attention isn’t the same for everyone, once a year physical check-up is a must for any individual. In case you have a concern or query you can always consult an expert & get answers to your questions!
The term wellness is much more than just physical health, exercise or nutrition though has been applied in many different ways. Wellness is a developed process of achieving one’s full health and well-being potential.
There are several models of wellness. A few known and accepted ones postulate six or seven aspects:
- Physical wellness
Wellness actually involves a personal perception of general wellness by the self. We score our wellness from 1-10, with 1 being worst ever and 10 being best ever score. We may all have different answers when our doctor asks us. How are you feeling today on a scale of 1-10?
So what can we do to enhance our general wellness? This is where a health or wellness coach comes in. Think of wellness coaching like this, many of us have health goals that we would like to achieve or a disease that we want to overcome, but a lot of times do not know where to begin making changes to reach those goals. Hence we need handholding to reach our wellness, health and weight loss goals- all of which the coach does for us. A wellness coach helps by challenging patients to develop their inner wisdom, identify their values, and transform their goals into action.
General wellness coaching in hospitals - What to expect?
A health and wellness coach is available in most hospitals today. An initial visit with the coach will help you set realistic goals especially if you are grappling with a health issue like diabetes, hypertension, heart problem or stress. The coach will also do an analysis of your current routines and habits, followed by recommendations for healthy changes designed around your particular lifestyle. Follow-up appointments will be conducted to monitor your progress and ensure that you stay on track. The health coach will help you to continue with slowly implementing healthy changes into your daily routine.
Wellness coaching uses principles from positive psychology and the practices of motivational interviews and goal setting.
A wellness coach can help you with
- Weight loss and weight management is as we know is very helpful for people with diabetes, osteoporosis and heart disease.
- Eating right can help manage various disorders. This will include tips to cut down on bad cholesterol generating foods and low-fat foods for heart patients and low calories and low sugar foods for diabetics.
- Improving physical activity helps in managing diabetes, heart disease and improves joint pains. The coach will guide you towards the programme that will help you manage your health condition in the best possible manner.
- Strength training helps people with poor muscle tone to develop a better frame. It is highly recommended for older people.
- Coach will tell you what to eat and how much to eat for lowering blood pressure.
- Wellness coaching is an important link between you and your doctor so go ahead make an appointment with one right away to optimise your wellness.