I am doing my walking and light stretching exercises for an hour daily morning since last six months in the hope that I will loose weight and tummy. But very little progress has been made. Kindly advise me if any ayurveda supplement or home made remedy is to. Be made.
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The nutritional recommendations for weight control include the following: - Emphasize weight control by exercising daily and not taking in too many calories. - The bulk of your diet should consist of healthy fats (liquid vegetable oils such as olive, soy, mustard, sun?ower, and peanut) and healthy carbohydrates (fruits, vegetables, and whole-grain foods such as whole-wheat bread, oatmeal, and brown rice, sweet potatoes etc. - If both the fats and carbohydrates in your diet are healthy, you probably do not have to worry much about the percentages of total calories coming from each. - Eat plenty of vegetables and fruits (six to eight servings per day). - Eat moderate amounts of healthy sources of protein (nuts, legumes, ?sh, poultry, and eggs). - Limit dairy consumption?other than nonfat dairy products?to one to two servings a day. - Minimize the consumption of red meat, butter, re?ned grains (including white bread, white rice, and white pasta), potatoes, and sugar. In addition, I am giving you some key principles for fat loss that you should keep in mind: - Stress fat loss. Rapid weight loss from fad diets usually causes loss of muscle mass and water. Therefore, fat loss rather than weight loss should be the goal. Radical diets cause more than fat loss: you lose muscle and water too. Do not follow such diets. - Lose weight slowly. Lose no more than one kilogram (2.2 pounds) per week. More rapid weight loss results in the loss of muscle tissue. If you sustain a mild caloric de?cit, you will lose fat. You lose little muscle or water this way. The weight stays off better. When you lose muscle, your body?s metabolism slows. This reduces your need for food. When you go back on your normal diet, you gain weight rapidly because you no longer need as much food as before. - Stress a balanced diet. The diet should be relatively high in complex carbohydrates and low in fat. Create a caloric de?cit by combining caloric restriction with more exercise. Take in enough protein to help control appetite and maintain your muscles? needs. For active people, this is approximately 0.8 to 1 gram of protein per kilogram of body weight a day. You will lose muscle if you cut your calorie intake by too much, regardless of how much protein you take in. - Exercise is critical. It is recommended that you exercise moderately for one hour a day. For the average person, the best exercises for losing weight include running, walking, and cycling. Your metabolism increases both during and after exercise, which causes you to burn calories at a faster rate all day long. Also, exercise helps maintain muscle mass, which is crucial for maintaining metabolic rate. If you can maintain your muscle mass during weight loss, you will be much more likely to maintain your new weight. Incorporate both High intensity weight training as well as Long endurance training in your fitness program. As both types of exercise are bene?cial for weight control. - Avoid weight-loss supplements. The grocery and drugstore shelves are full of weight-loss products. Research has shown that these over-the-counter drugs are largely ineffective and have several side effects, such as abnormal heart rhythms and insomnia. The best advice is to stay away from drugs that promise to help you lose weight. They probably do not work. If they do, they may damage your health. Hope this helps. wish your a leaner and healthier body.Â
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