Die(?)ting:Dieting Is not a sure wav to slim but a sure wav to lose fat
The major factor of attraction among youths and adults both is of good looks and a properly toned body. Obesity and over weight makes the body look unbalanced giving a very aged look. The physical efficiency of the body is at the lowest due to the extra fat in the body. Fat people usually feel tired very quickly and are also prone to cardiovascular, cerebra-vascular and Reno vascular diseases.Not only the life expectancy is educed, but the extra fat could also be a cause of inferiority complex among youngsters. Many people as a self-help approach to fight with the problem turn to the die-ting method only to die a slow death.
Dieting is not a sure way to slim but a sure way to get fat. Every time you diet and then break a diet, you condition your body to accumulate more weight. The best way is to change your eating habits and include some exercise instead. Dieting and exercise go hand jn hand. Only dieting without exercise reduces the energy diminishing the muscle flexibility which may make you feel weak and prone to anger and diseases. For the fat of the body to be evenly distributed, it is essential to combine both these together which makes the body active and energetic throwing out all the toxins from the body through perspiration. Exercise not only helps the circulatory, respiratory and digestive system but contributes to the boney, muscular, endocrine, nervous and excretory system as well. Scientific research confirms that a lean and well-exercised body is usually healthy and fit for life. Before we understand the various forms of exercise available to choose from let us determine the dieting aspect of controlling weight.
When you go on a self-help diet, without understanding the calorie intake, you deny yourself of much nutrition. This self-denial causes guilt when any other food item is eaten other than charted out. It is one of the many methods of self-punishment to the body. That is why, many diets fail without a professional help or recommendation and thus dieting becomes a recipe for failure, physically and psychologically. Each time a person goes on a selfhelp diet, he produces reactions in the body that decrease the amount of energy needed to maintain the metabolism. It slows down the rate at which the body burns energy when resting. Because of this purely biological fact, you may loose weight more slowly each time you go on a diet and put it back on more easily when you go off it.
Overweight is probably the most despised and disliked physical feature in the world. When people try to loose weight and fail their self-esteem collapses, because the way people interpret with their failure. Support from the immediate family members, friends and colleagues is very essential, to keep the psychological clock ticking to achieve the desired goal.
BEING FAT AND KEEPING FAT
The metabolic machinery is so designed that the fatter a person is, the fatter he is likely to become. Enlarged fat cells not only store more fat but they make more. fat also. The size of the fat cells and their ability to store fat may directly influence the eating behavior and also the amount and type of food one eats. Fat is one of the most metabolically inactive tissues in our body. So when the proportion of fat tissue to lean tissue in the body is light, energy expenditure is low.
Overweight is a self-inflicted disability. Overweight people are psychologically perfectly normal, there is no association between overweight and poor mental health as a few understand.
What is fat?
The word fat is very astounding with our lives. Fat represents stored energy which, can be called upon when food is not available. There are three contributing factors into getting fat. (a) food habits; (b) energy expenditure (c) fat storing capacity. Overweight is the result of an imbalance between calorie intake and calorie use.
Energy expenditure
Sedentary lifestyle, non-positive mindset,
laziness and non-cooperation towards being .... and looking better.
Fat storing capacity
Certain physiological problem within the endocrine svstem (hormones) helus retain fat
in the body thus making the person remain obese. Here a thorough medical, nutritional and scientific approach to the problem will help.
DIETING IS A SEVERE AND PAINFUL DOSE OF SELF DISCIPLINE
The Right approach:
We bum fewer calories during sleep, therefore having a breakfast is a good way to kickstart your body into a calorie-burning mode. People usually taking a self-help diet tend to skip breakfast thinking that keeping hungry in the morning will surely help them loose weight. But the scientific fact is that if you avoid breakfast you will bum a fewer calories and you are more likely to grab the first high fat snack as your hunger peak will reach high by mid morning or noon. Take a simple example of the cactus plant. Since the main source of food for this plant is water which, is not available throughout, this plant tends to retain and store water more than expected compared to any other flowering plant which receives water on a daily basis. When you do not give food to your body at regular intervals, the body uses the mechanism of storing food therefore self-starvation becomes a failure and dieting a self imposed pain. It is also understood fact that hot foods can increase your post meal metabolic rate significantly. It is advantageous to incorporate fresh green chutney with green chilies, spicy jaljeeras, hot soups etc. in your meal. This brings in a chang in your metabolic rate and contributing into your effort.
The fdur important hormones which, comeinto play are the adrenaline, cortisol, insulin and glucagon. When you feel hungry, cortisol and adrenaline raise the sugar level in the blood to meet the demand of the hunger pangs and influence the way fats and proteins are broken down and get stored in the body when food is not immediately available. The major source of fuel for every cell is glucose and insulin on the other promotes the storageII of glucose and the uptake of amino acids, increases protein and lipid synthesis and inhibits lipolysis and gluconeogenesis.When you are famished and feeling absolutely hungry the first response to food is through salivation (psychological) in the digestive process followed with the insulin secretion. Insulin gets secreted when food is consumed and promotes the storage of food as fat. When insulin is over-secreted due to psychological response, people ingest more calories to balance this hormonal and metabolic output. This high level of insulin allows storing more of the ingested food as fat which, is a total physiological response. Therefore eating smaller well-balanced meals is wiser rather than starvation of a diet In the Gheranda Samhita Verse 22 a thought provoking sutra goes thus "The stomach should be filled like this; 1/zpart by food, 1/4 by water and the remaining should be kept empty for movement of gases". Neither the ancient nor the modern science approves or promotes of self-starvation.
A little bit of diet re-orientation with any of the exercise such as suryanamaskar,
pranayama, walking, jogging, swimming, callisthenics or any other form of exercise which will help bum body fat will go a long way. Patience is very essential. Expecting overnight results will bring in psychological distress. If the fat in the body has remained there for so many years, you should like wise give just about 1/10 of the number of years time to come back to a slimmer, glower you. Be firm with your life pattern, with what food you eat and the type of physical regime with your goals set, the results will not be far away. Seeking professional help with diet and exercise is also well recommended.
Some handful tips to make your diet work:
When the meal is delicious, you tend to overeat and gain weight. The best way to cope with such a situation is about half way through your meal, pull your tummy in and then release after five seconds (vatasaar). Repeat this two or three times. If+ Customize your life style through diet, ex ercise and a positive attitude. Do not associate your mealtime with any activity such as watching T.V , reading or talking. Enjoy every bite of your morsel through proper mastication by eating slowly- this gives, your taste buds a fighting chance to experience the food without being distractd from eating and enjoying the pleasure of food. Do not add food to your mouth before you have swallowed the previous bite. Take a two-second break in between. The faster you eat the. more you eat, so slowing down will help you eat less.
+ And remember never to go on a shopping spree when hungry. The best times to go shopping is after break fast or lunch or in the evenings suppress your appetite through steaming hot spicy soups prior to shopping. This will help you eat less or keep way from temptations of snacking and brunching and munching out.
+ Every morning do a self-visualization of thinking thin and feeling thin and over a period of time the negativity of being fat will be erased and you will start and work towards your inner visualization of getting lean and beautiful.you feel uncomfortable doing this, then you have definitely reached the limit! What's more the very action of tucking in your stomach will help curb your appetite. And if doesn't, you at least know now, that i! is time to stop!
+ To reduce obesity, use Honey in lukewarm water every mornig;
+ Cut down on all aerated, alcohol and beverages;
+ Stop snacking in between and eat only when hungry;
+ There is no food which is termed as 'good' or 'bad' eat everything in moderation through the proper understanding and calculation of calories;
+ Keep away from deep fried food/snacks; butter, ice creams, pastries, cakes, margarine, chocolates, sweets, milk shakes etc. But once a while, do indulge into it or this self-denial may cause a distress.
+ Drink two glasses of water 10 minutes before your meal, and eat plenty of raw salad or sprouts, the process of mastication gives a self satiation which will help you eat less and cut down on your food intake.
+ Change your cooking into low-fat by trimming away visible fats from meat; cut on cooking oil. By pass oil by changing cooking methods into roasting, steaming, boiling, grilling and baking.
+ Cut down on your dairy fat such as mithai, ghee, curds, whole milk, fresh cream, lassi with cream toppings etc. Instead use toned/skimmed milk or butter milk. People with sweet tooth can just do well by eating a fresh fruit instead. The craving for sweetness can well be met' through fructose. Bite in a few dry fruits instead which will do good for your overall health. So remember, in a professional diet
plan you do not diet but dive and march ahead in life. ".Nothing in the world can take the place of persistence" |
