My sister is 21 years old she was in home continue for 6 months becoz of that her weight has increased a lot can you suggest me some physical exercise to reduce her weight her weight was 55 before but now 70.

Dr. Amarjit Singh JassiAyurvedayrs exp

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This is Diet chart for her and Yoga Exercise Cooked Food Vegetarian Non-Vegetarian Tea/ Coffee 1 cup 1cup Break fast Toast 3 3 Egg (half boiled) -- One Milk 1 cup -- Tea / Coffee/Green tea with honey -- 1 Cup Orange One One Lunch Rice 2 katori (2 x 150 ml) 2 katori (2 x 150 ml) Daal (except urad, moong, masoor) 3/4th katori (approx. 120 ml) 3/4th katori (approx 120 ml) Cabbage = katori = katori buttermilk 1 katori = katori Tomato One One Cucumber One One Phulka 1 piece 1 piece Evening Tea/ Coffee 1 cup 1 cup Upma / Tomato sandwich > Katori (2)> Katori (2) Dinner Phulka 2 3 Rice = Katori = Katori Green gram daal 1 Katori --- Cauliflower curry 1 katori 1 katori Fish / chicken roasted --- 1 piece Roasted papad 1 1 Tomato/ Cucumber One 2 tbspn One 2 tbspn salad Onion (medium sized) 1 1 Curd 1 katori Note oil to cook 4 tspns Curry / or subzis can mostly be interchanged, so instead of 1 katori cauliflower subzi you may take 1 katori beans or cabbage or karela or gourd (ghia) or tinda or tori etc Roti (phulka) may be exchanged with 2/3 rd Katori of rice or 2/3 rds of a paratha or 1 and a half puri = Aloo ka paratha Daals- Mostly all daals (eg. Chane ki daal, Arhar daal, Besan Kadhi, sabut masoor or moong, Kabuli chane, Rajmah, cowpea) except Urad (Black gram), Moong (green gram) and masoor (lentil) can be exchanged with each other and quantity of these daals can be decreased of Urad take 2/3rdKatori and of moong or masoor take = Katori On the other hand, Sambar, or Chole can be increased to one & a half katori Try to plan your day in such a way that you can have food at fixed times. Fix times for breakfast/ lunch/dinner/ evening and morning snacks and regulate them as per your diet plan. It is not necessary that you take exactly the same food preparations as mentioned in the sample menus but the category of food items should be same. Nutritive values of popular Indian food preparations are given below. These are only for reference purposes and do not constitute recommendations for diabetics as such. Individual recommendations can be derived from these values. Portion sizes if not mentioned otherwise is 1 katori- a bowl measuring 150 ml. For any specific queries please contact Healthy Weight Loss and Dieting Tips “Calories in/calories out” view of weight loss Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard? 1.Weight loss isn’t a linear event over time. When you cut calories, you may drop weight for the first few weeks, for example, and then something changes. You eat the same number of calories but you lose less weight or no weight at all. That’s because when you lose weight you’re losing water and lean tissue as well as fat, your metabolism slows, and your body changes in other ways. So, in order to continue dropping weight each week, you need to continue cutting calories. 2.A calorie isn’t always a calorie. Eating 100 calories of high fructose corn syrup, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables). 3.Many of us don’t always eat simply to satisfy hunger. We also turn to food for comfort or to relieve stress—which can derail any weight loss efforts before they begin. Low carb view of weight loss A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydrates—in particular the role of the hormone insulin. •When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. •In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal. •If you eat a carbohydrate-rich meal, your body releases insulin to help with the influx of all this glucose into your blood. •As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body can’t burn off. •The result is that you gain weight and your body now requires more fuel to burn, so you eat more. •Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs. Healthy dieting and weight loss tip #1: Get moving The amount exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight loss program. •Lack time for a long workout? Research shows that three 10-minute spurts of exercise per day are just as good as one 30-minute workout. •Remember: anything is better than nothing. Start off slowly with small amounts of physical activity each day. Then, as you start to lose weight and have more energy, you’ll find it easier to become more physically active. •Find exercise you enjoy. Try walking with a friend, dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video games with your kids. Healthy dieting and weight loss tip #2: Control emotional eating We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. If you eat when you’re: •Stressed - find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath. •Low on energy - find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap. •Lonely or bored - reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or park—anywhere there’s people. Healthy dieting and weight loss tip #3: Stay motivated Permanent weight loss requires making healthy changes to your lifestyle and food choices. These tips can help you to stay motivated: •Find a cheering section. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out support—whether in the form of family, friends, or a support group—to get the encouragement you need. •Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a week so you’re losing fat rather than water and muscle. •Set goals to keep you motivated. Short-term goals, like wanting to fit into a bikini for the summer, usually don’t work as well as wanting to feel more confident or become healthier for your children’s sakes. When temptation strikes, focus on the benefits you’ll reap from being healthier. •Use tools to track your progress. Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated. •Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so try to get about eight hours of quality sleep a night. Healthy dieting and weight loss tip #4: Cut down on sugar and refined carbs Whether or not you’re specifically aiming to cut carbs, most of us consume way more sugar and refined carbohydrates than is healthy. Eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as bread, canned soups and vegetables, pasta sauce, margarine, and many foods labelled “low fat” or “no fat.” All this hidden sugar amounts to nothing but a lot of empty calories. •Opt for low sugar products and use fresh or frozen ingredients instead of canned goods whenever possible. •Soft drinks (including soda, energy drinks, shakes, and coffee drinks) are one of the biggest sources of hidden sugar. One can of soda or a medium shake can contain between 10-12 teaspoons of added sugar. •Switching to diet soda isn’t the answer as it can trigger sugar cravings and contributes to weight gain. Instead, try switching to carbonated water with a splash of juice or unsweetened iced tea. •By slowly reducing the sugar in your diet a little at a time, you’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets. •To avoid unhealthy spikes in blood sugar, avoid refined carbs such as white bread, white rice or pasta, and opt for their whole-grain counterparts instead. Less sugar can mean a slimmer waistline A lot of belly fat surrounds the abdominal organs and liver, and is closely linked to insulin resistance and diabetes. Calories obtained from fructose (found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy) are more likely to add to this dangerous fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of disease. Healthy dieting and weight loss tip #5: Think good fat, not low fat Walk down any grocery store aisle and you’ll be bombarded with low-fat or fat-free snacks, dairy, and packaged meals. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods aren’t delivering on their weight loss promises. Part of the problem is that many of us have swapped dairy and animal fats for the empty calories of refined carbohydrates and sugar. Instead of eating whole-fat yoghurt, for example, we’re eating low- or no-fat versions that are packed with sugar to make up for the loss of taste. Be smart about saturated fat Prominent organizations such as the American Heart Association maintain that eating saturated fat from any source increases the risk of heart disease. However, there’s evidence to suggest that not all saturated fat is the same. •Studies show that eating whole-milk dairy is actually linked to less body fat and lower levels of obesity. This may be because full-fat dairy keeps you feeling satisfied for longer, helping you to eat less overall. •Adding a little tasty fat, such as butter, to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet. •While some people would be wise to limit the amount of saturated fat they consume, others may find that enjoying healthy sources of saturated fat can help weight loss. •Some nutritionists also warn against swapping butter or lard for industrially manufactured vegetable oils due to the damaging heat and solvents used in processing. Healthy dieting and weight loss tip #6: Fill up with fruit, veggies, and fiber Even if you’re cutting calories, that doesn’t necessarily mean you have to eat less food. Highfiber foods are higher in volume and take longer to digest, making them filling—and great for weightloss. •Fruits and vegetables – Enjoy whole fruits across the rainbow (strawberries, apples, oranges, berries, nectarines, plums), leafy salads, and green veggies of all kinds. •Beans – Add beans of any kind (black beans, lentils, split peas, pinto beans, chickpeas) to soups, salads, and entrees, or enjoy them as a dish on their own. •Whole grains – Try high-fiber cereal, oatmeal, brown rice, and multigrain bread. Easier than counting calories Counting calories can quickly become tedious, but you don’t need an accounting degree to enjoy fresh fruit and vegetables. It’s generally okay to eat as much as you want—you’ll feel full before you’ve overdone it on the calories. •Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil or butter for flavor. •Add nuts and cheese to salads and use healthy salad dressings, such as olive oil. •Add fruit to low sugar cereal—blueberries, strawberries, sliced bananas. You’ll still enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber. •Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado. •Snack on carrots or celery with hummus instead of a high-calorie chips and dip. •Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables. •Start your meal with salad or soup to help fill you up so you eat less of your entrée. Healthy dieting and weight loss tip #7: Tune in when you eat We live in a fast-paced world where eating has become mindless. We eat on the run, at our desk while we’re working, and in front of the TV. The result is that we consume much more than we need. To practice “mindful” eating: •Pay attention while you’re eating. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes. •Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat. •Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand. •Stop eating before you are full. It takes time for the signal to reach your brain that you’ve had enough. Don’t feel obligated to always clean your plate. Healthy dieting and weight loss tip #8: Take charge of your food environment Set yourself up for success by taking charge of your food environment: when you eat, how much you eat, and what foods you make easily available. •Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthy fat, and calories than food cooked at home—plus the portion sizes tend to be larger. •Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Don’t eat out of large bowls or directly from food containers, which makes it difficult to assess how much you’ve eaten. •Eat early, weigh less. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories. •Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Eating only when you’re most active and giving your digestion a long break may aid weight loss. •Plan your meals and snacks ahead of time. You can create your own small portion snacks in plastic bags or containers. Eating on a schedule will help you avoid eating when you aren’t truly hungry. •Don’t shop for groceries when you’re hungry. Create a shopping list and stick to it. Be especially careful to avoid snack and convenience foods. •Drink more water. Thirst can often be confused with hunger, so by drinking water you can avoid extra calories. •Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store indulgent foods out of sight. 10yoga Asanas We bring to you asanas which could help fast-track your weight loss goals. Setu Bandh (Bridge Pose): This asana is good for thighs, lower back and the core. For doing this asana, lie down on your back and bend your knees so that your feet's rests on the floor. Keep the same distance between your feet and buttocks as your hands. Now, try to lift your body in the upward direction. Do this for 5-10 times & then release. Bhekasana (Frog Pose): Lie on your belly and reach back to grab your feet as in bow pose. Now while inhaling, lift up your chest and squeeze the shoulders towards each other. Fold your feet towards the hip region and let your hands hold the toes. Hold this pose for 5 breaths and then gradually release. Shalabhasana (Locust Pose): Lie on your belly and put your hands below your thighs while forehead and chin are resting on the floor. Now try to raise your left leg straight up to 10 inches. Do not bend your knees. Try doing the same thing with your right leg. At the final stage, do this with both your legs. Chakki Chalan (Grinding Pose): Chakki Chalan asana is very effective for reducing belly fat. For this, you have to sit in a comfortable position & spread your legs straight in front of you. Keep your legs together in a straight position without bending your knees. After that join your hands & move it in circular motion over your legs. The circular motion will provide a good massage and will help in stretching your stomach, hands, and legs. Do it 10 times in clockwise position & 10 times in anti-clockw Pavanmuktasana (Wind-releasing Pose): This asana is good for your stomach & helps in reducing belly fat. Lie down on your back in a straight position. Now lift up your left leg & bend it from the knee. Try to touch your chin to your knee while pressing your left leg towards stomach. For this, you will have to lift up your head a little. Follow the same with the other leg and you can also try doing the same movement with both the legs at the same time. Vakrasana (Twisted Pose): Sit in a comfortable cross-legged position. Keep your posture straight and keep your right hand on your left knee. Now, try to twist your body in the left direction. Do this in the right direction too. Trikonasana (Triangle Pose): This asana helps in toning your arms & thighs. It also improves the flexibility of your body. Stand straight, with your feet wide apart. Now turn your right foot out to 90 degrees & left foot out to 15 degrees. Now bend your body to the right side, downward from the hips. Make sure that you keep your waist straight, allowing your left hand to come up in the air while your right hand comes down and touches the ground. Try to keep both the arms in a straight line. Repeat on the other side. Garudasana (Eagle Pose): This asana is great to get thinner thighs, legs and arms. Stand on the floor in a straight position, keeping the hands besides the body. Lift your left leg up, fold it from the knee and wrap it around the right leg. Lift your hands up, bring them in front of the chest and wrap the left hand around the right hand looking straight. Mayurasana (Peacock Pose): Shed those extra kilos around the stomach by practicing Mayurasana. Kneel down and sit on your heels. Keep your hands on the floor, fingers pointing towards your body, thumb outwards and palms pressed against the ground. Place elbows in such a way that they are pressed against your belly. Straighten your legs from behind and stretch them. Lift your body up, on your hands and legs. Remember to keep your body and legs be parallel to the floor. Surya Namaskar (Sun salutation): Surya Namaskar is a set of yoga asanas done in succession that can help reduce flab if done on a regular basis. Since it employs various forward and backward bending asanas that flex and stretch the spinal cord, it provides a stretch to the whole body. It is believed to be the best full body workout. It does not only help in reducing weight but also helps in keeping away other ailments. By Natural Look With Regards Natural Look Admin. 

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