Yoga as an aid to improve your appearance and posture
The yogic exercise can definitely make your pose and posture and
appearance very bright, cheerful, full of energy and love. You will be distinctly identified in the
crowd. You will have an almost athletic
posture. You need not be a professional
athlete, but by virtue of your undertaking yogic exercise, you will be able to
reduce and control your weight. Over and
above, you have to monitor your all diets and weight loss plans very
closely. You will discover the
underlying common factor as calorie control.
If you delve into the pages of various diet books and food plans,
you will find lots of rules for weight control.
In addition to this, these rules will prescribe “which foods to consume”
and “which foods to avoid.” Now, what is
the success formula? The answer is very
simple. If you consume fewer and
measured calories, your weight will be less.
The various postulates regarding weight loss are given below.
How many calories to
consume?
It is as per individual requirement.
One may consume more calories, but the weight will not increase. It depends on one’s weight, age, sex,
activity level, metabolism rate and lifestyle.
On an average, women require around 2000 calories a day and men require
2500 calories a day. This is an indication how much you should eat daily. But
more important, the lifestyle factor,
which is a deciding and an uncial index for calorie consumption. A person, who
is working in the field and performs manual work, may not put weight even he
consumes little more calorie than the average level. Further, if a man is doing yogic exercise
regularly and consume 2500 calories on an average, he will also not put extra
weight. But sedentary lifestyle with
more calorie consumption will definitely increase your weight.
What about athletes?
No doubt, they require more calories. Depending on the sport and diligence level involved therein, he needs to
monitor his calorie expenditure and add that to his calorie needs.
What actions are needed to
reduce weight?
To lose weight, you need to create a calorie deficit. Weight loss of one to two pounds per week is
ideal. To lose one pound per week, you
need to cut back on 500 calories a day.
If you calculate, it comes around 3500 calories per week. The best way to achieve this is by reducing
your calorie intake and increasing your calorie expenditure through
exercise. For example, if you can avoid
chocolate bar of 250 calories and run for 3 miles per day to lose 250 calories
or perform a yogic exercise continuously 60 minutes per day, you will be able
to create a calorie deficit of 500 per day and 3500 per week.
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How many calories should you consume to lose weight? If you are desirous to lose weight, you must
follow the statistics of the American College of Sports Medicine. They recommend a minimum consumption of food
about 1200 to 1500 calories per day for women and 1800 to 2000 calories per day
for men. Some people are of the opinion
that if they skip meals, they can consume most of the calories during dinner
time. But, this is not a correct
decision. You require more calories
during the day time as your body is continuously performing some activities and
need more calories than at nighttime.
You must redistribute your calorie intake in such a way that your system
is constantly fuelled and your metabolism is maintained.
It is also very essential to consider the nutritional value of foods
while calculating the calorie intake and expenditure. When you sit either for lunch or dinner, look
at the calorie content and body’s nutritional requirement. You cannot plan a diet or food only based on
calorie counting. In that case, you may
lose the nutritious value of foods and end up in a not so well balanced eating
plan. Your body needs nutrients from
various food groups. The food you
consume should include calories from proteins, carbohydrates, fats, vitamins
and minerals. You have to combine all these
and make your diet a well balanced and a planned diet to maintain weight in
line with your height.
To maintain a health of balanced weight, you need to leave your
greed for freshly prepared bakery products or brown chocolates. You may eat these
sometime. If you indulge to consume more
calories of foods during lunch and then cut back on dinner or vice-versa, this
habit is not good. Make a balance. Further, even you indulge in eating baked
goodies occasionally; you won’t be under anxiety to put extra weight provided
you have a conscious pattern of intake of foods supported by yogic exercise.
Some people have the habit of consuming alcohol on a regular basis
particularly before dinner. Alcohol has
neither a fat content nor a carbohydrate, nor a protein. It is a source of adding unnecessary calories comprising some attributes of fats
and carbohydrates. One gram of alcohol
is equivalent to 7 calories and so if you consume 2/3 grams of alcohol
regularly, you accumulate 21 calories each day.
After that, you take a rich calorie food of say 800 to 1000 calories;
you are bound to be overweight. Despite
your doing exercises of any nature, you may not be able to control weight, if
you indulge in drinking habit.
Follow correct food habit with enough yogic exercise to maintain a
trouble free sound health.
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