Tag: weight loss

Yoga For Weight Loss

Does it Actually Help in Losing Weight?

Firstly, Does practising yoga really help in losing your weight? Many experts agree that yoga works in different ways to bring about a healthy weight. So performing more active yoga poses does help in losing weight.

2016 study suggested that people who develop mindfulness through a yoga practice may be better able to resist unhealthy foods and comfort eating. Thereby being more aware of the foods we eat.

While yoga shouldn’t be practised as a workout or an aerobic exercise.Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga.

Practicing yoga also help you develop muscle tone and improve your metabolism. Also yoga can be performed before your actual workout as a warm-up.

Yoga is an Art

How Often Should You Practice Yoga?

For beginners, You can start out by practising it for 2-3 times a week for atleast 30-45mins per session. Start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent un-necessary injuries.

Once you’ve goten used to the pace, You can start doing it for 4-5 times a week and an hour per session at least.

Best Yoga Asanas for Weight Loss

1.Surya Namaskar

Also know as the ‘Sun Salutation‘. This isn’t one spefic asana but practiced in yoga as exercise incorporating a sequence of some twelve gracefully linked asanas.

surya namaskar
The 12 step Variation

Surya Namaskar is a salutation performed to the Sun offering gratitude and love for the life-giving energy that it provides.

The sun represents energy, power, and vitality. As the Surya Nadi or Sun Channel runs along the right side, you begin the Surya Namaskar with your right leg first. The Surya Namaskar or the Sun Salutation is best practiced early in the morning before sunrise. 

2.Dhanurasana – Bow pose

This is a bit hard for beginners, but this is one of the best wasy to lose fat. 3-4 cycles of this in your yoga session would be enough.

Dhanurasana helps massage the abdominal organs, improves digestion, and strengthens the thighs, chest and back. It stretches your whole body, strengthens and tones your muscles with improved blood circulation.

Dhanurasana – Bow pose

3.Sarvangasana – Shoulder stand

This is not that hard for beginners although it might seem like that at the first.

The posture is commonly referred to as Shoulderstand because your body weight rests on the top outer edges (the bony parts) of your shoulders. Feel free to use a blanket or a soft padding near your neck to help avoid extra preasure on your neck.

Sarvangasana comes with multiple benefits, from increasing your strength, to improving digestion. But it is known for boosting metabolism, balancing thyroid levels, improves the respiratory system and improves sleep.

Sarvangasana

4.Kumbhakasana-plank Pose

 A plank pose engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter abdomen

Practicing Plank Pose for several minutes builds endurance and stamina, while toning the nervous system. As part of the Sun Salutation sequence, it is often practiced many times during Ashtanga, Vinyasa, and Power Yoga classes.

Kumbhakasana

Bottom Line

Make a commitment to yourself and your practice if you want to use yoga to lose weight. Make small changes and set simple goals so that you’re more likely to stick to them.

And eventually as you practice for longer duration you become more self-aware, and naturally avoid junk foods as it becomes your new routine.

And Remember Consistancy is the Key.

6 Best Natural drinks that help to reduce weight!

1.Water

Water? excatly!! many of us are un-aware of the fact that water increases the number of calories burnt. How you ask?

Some research indicates that drinking water can help to burn calories

In a 2014 study, 12 people who drank 500 mL of cold and room temperature water experienced an increase in energy expenditure.

They burned between 2 and 3 percent more calories than usual in the 90 minutes after drinking the water.

Water may also temporarily increase the body’s resting energy expenditure, or the number of calories burned while resting.

Drinking cold water may further enhance water’s calorie-burning benefits, because the body expends energy, or calories, by heating up the water for digestion.

water helps reduce weight.

Also,

Without water, the body cannot properly metabolize stored fat or carbohydrates.

The process of metabolizing fat is called lipolysis. The first step of this process is hydrolysis, which occurs when water molecules interact with triglycerides (fats) to create glycerol and fatty acids.

Drinking enough water is essential for burning off fat from food and drink, as well as stored fat.

mini-review from 2016 found that increased water intake led to increased lipolysis and a loss of fat in animal studies.

Most health authorities suggest ranges for daily water intake. The following water intake recommendations are from the National Academy of Medicine (NAM) in the United States:

  • 2,700 mL/day for adult women
  • 3,700 mL/day for adult men

We shouldn’t neglect drinking water during exercise because;

Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

Being hydrated reduces the risk of things that can get in the way of a good workout, such as muscle cramps and fatigue.

Always drink water before, during, and after exercise to avoid dehydration.

Keep your self well hydrated! combine that with a HIIT workout you’ll start seeing results very soon!

2.Cumin Water

Cumin water is said to aid digestion and improve bowel movement. It secretes enzymes, which help in breaking down sugars, fats and carbohydrates that keep the gut healthy.

The important part of our topic:

A good digestive system is the key to losing weight effectively. Better digestion further helps in improving metabolic rate, leading to weight loss.Cumin as an ingredient stimulates the fat burning process in the body. When fat burns, the unwanted flab tends to melt away making you look fitter.

cumin or jeera helps in reduction of weight.

Cravings and hunger pangs are normal while you are dieting or avoiding processed foods. However, the best way to stop yourself from reaching out to such foods is to consume food that suppresses your hunger.cumin water does exactly that. Drinking a glassful of cumin water fills your tummy and keeps you fuller for longer, preventing you from eating junk!!

3.Ginger tea

Also known as ginger water, Is commonly used as medicine to treat people moslty in the Asian countries.

As with a lot of herbal medicine, more research is needed to better understand and prove uses for ginger and ginger water. There are many anecdotes about uses for ginger water that can’t be guaranteed healthy or effective. However, there are several potential benefits backed by limited research.

For example: Ginger has Anti-Inflammatory properties

Inflammation is one of your body’s natural self-preservation functions. Germs, chemicals, and poor diet can cause too much inflammation and harm your body.

Inflammation has become a very common experience for a lot of people. Diet and lifestyle changes may be necessary to fight chronic inflammation.

Consuming ginger may help prevent and heal inflammation. One study(Trusted) Source found that ginger could reduce allergic reactions, in which inflammation can play a role.

ginger tea or water aids reduction of weight.

The antioxidant properties of ginger may help to prevent:

  • heart disease
  • neurodegenerative diseases, such as Parkinson’s, Alzheimer’s, and Huntington’s
  • cancer
  • symptoms of aging

The important part of our topic:

Ginger water may help promote weight loss when combined with a healthy diet and exercise. One studyTrusted Source showed that ginger suppressed obesity in rats on high-fat diets.

And another studyTrusted Source found that men who drank a hot ginger beverage after eating felt more full for longer. Balanced blood sugar can also prevent you from overeating.

4.Giloy Drink

Since most of you might wonder what in the world is “giloy” here’s a quick introduction about it,

Giloy,a herb widely used in Ayurvedic medicine, Giloy is also known as ‘Amrita’ in Sanskrit which means ‘the root of immortality’. Also known as Tinospora Cordifolia scientifically, the root of Giloy is used for various medicinal advantages and can be consumed in either a powdered form or can be boiled into a soup or Kadha.

Another common way to consume it is to prepare a juice out of it.

giloy helps in weight reduction

Now the most important function of giloy is that it helps in boosting immunity, This is the primary function of Giloy. It is full of antioxidants and helps in releasing any forms of toxins from the body.

It also fights disease-causing cells, bacterias and also cleanses the blood. Taking good care of the liver and kidneys is also one of the many tasks that Giloy stands out in.

Like mentioned before, Giloy came in as a huge relief when many people around us were suffering from deadly diseases like dengue, malaria and Swine Flu. one of the most important things to do during these illnesses is to bring down the body’s temperature before it reaches the brain and causes permanent damage or in some cases, death. Giloy is one such agent that can bring down fevers significantly without any side effects.

The important part of our topic:

The juice has been said to aid fat loss by boosting immunity and metabolism. Good immunity helps in weight regulation, and better metabolism helps in burning more fat. The juice also helps in the improvement of the digestive system, by eliminating excess fat from the body, thus reducing high blood pressure.

Dosage can be from 15ml-30ml with equal quantity of water, preferabaly in the morning with an empty stomach.

i’ll link in the best product, as of my knowladge:

https://www.kapiva.in/product-category/giloy/– check it out.

5.Aole vera

Most of us know what aole veara is right? For those of you who don’t, here’s an introduction;

Aloe vera, or Aloe barbadensis, is a thick, short-stemmed plant that stores water in its leaves. It is best known for treating skin injuries, but it also has several other uses that could potentially benefit health and aole vera is also used as a decorative plant.

The cosmetic, pharmaceutical, and food industries use aloe vera extensively, and the plant has an estimated annual market value of more than $13 billion globally.

Aloe vera is known for its thick, pointed, and fleshy green leaves, which may grow to about 12–19 inches (30–50 centimeters) in length.

aole veara improves digestion and keeps skin clear

People most often use aloe vera as a topical medication, rubbing it onto the skin rather than consuming it. In fact, it has a long history of use in treating sores, and particularly burns, including sunburn.

Aloe vera is effective in killing the plaque-producing bacterium Streptococcus mutans in the mouth, as well as the yeast Candida albicans.

People also sometimes use aloe vera as a remedy for diabetes. This is because it may enhance insulin sensitivity and help improve blood sugar management.

For example, a review of eight studies found that aloe vera could have benefits for people with prediabetes or type 2 diabetes due to its effects on glycemic control.

However, the quality of the existing studies is not ideal, so scientists do not currently recommend using aloe vera for this purpose.

The importat part of our topic:

Aloe vera juice is one such drink that may help you shed belly fat naturally. Aloe vera, or ghritkumari, has been part of various Ayurvedic preparations, tonics and medicines.

Consuming this drink during bedtime is a good way to boost your body’s metabolism, which would further accelerate the pace of your weight loss programme. If you do not like the taste of aloe vera juice at first, you may even add a bit of honey to it to make it more palatable.

Since digestion plays a crucial role in promoting weight loss, and aloe vera juice is known to boost digestion and keep tummy woes at bay.

6.Apple cider vinegar

Most of you probably already now about this, Apple cider vinegar is mostly apple juice, but adding yeast turns the sugar in the juice into alcohol. This is a process called fermentation. Bacteria turn the alcohol into acetic acid. That’s what gives vinegar its sour taste and strong smell.

apple cider vinegar helps reduce weight.

Vinegar has been used as a remedy for centuries. The ancient Greeks treated wounds with it. In recent years, people have explored apple cider vinegar as a way to lose weight, improve heart health, and even treat dandruff.

Research doesn’t back most of these claims. But some studies have found that the acetic acid may help with a variety of conditions:

  • Japanese scientists found that drinking vinegar might help fight obesity.
  • One small study found that vinegar improve blood sugar and inslulin levels in a group of people with type 2 diabetes.

The important part of our topic:

Studies show that vinegar could help people lose weight.

Several human studies show that vinegar can increase feelings of fullness. This can lead you to eat fewer calories and lose weight.

For example, according to one study, taking vinegar along with a high carb meal led to increased feelings of fullness, causing participants to eat 200–275 fewer calories throughout the rest of the day (14Trusted Source15Trusted Source).

Furthermore, a study in 175 people with obesity showed that daily apple cider vinegar consumption led to reduced belly fat and weight loss (16):

  • taking 1 tablespoon (12 mL) led to a loss of 2.6 pounds (1.2 kg)
  • taking 2 tablespoons (30 mL) led to a loss of 3.7 pounds (1.7 kg)

However, keep in mind that this study went on for 3 months, so the true effects on body weight seem to be rather modest.

That said, simply adding or subtracting single foods or ingredients rarely has a noticeable effect on weight. It’s your entire diet or lifestyle that creates long-term weight loss.

Data from:

healthline.com

Conclusion

Most importantly, just looking for ways to reduce weight online won’t slove the problem. Incorprating this into your daily lifestyle would certainly help reducing weight, Weight reduction isn’t some thing that happens overnight it takes time, so be patient and try your very best to follow nutrition and workout plans.

Anyway that being said, wish you the very best of luck in your journey!!

p.s comment what topics should i write about in the future!