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At some point all of us feel the need to lose some weight, shed those extra kilos. Some of us want to fit into our old skinny clothes, while some may want to do it for reasons pertaining to health like getting cholesterol under control and some of us just want to remain fit and healthy. Reasons can be many, but what we need to be mindful of is that we lose weight in a healthy manner and not damage our health and sanity in the process. Here are a few health tips backed by science thathave proven to be successful in weight management and at the same time have had a positive impact on the overall health and wellness: 1. Mindful Eating: Mindful eating involves paying complete attention to what we eat or drink. It involves savoring what we eat, eating in small portions and chewing the food we eat thoroughly. The practice roots back in Buddhist teachings and can be very helpful in losing weight and overall weight management. This technique not only helps you in gaining control over your food habits but also helps reduce binge eating and makes you feel better. 2. Including More Fiber in Your Diet: Fiber rich foods include fruits, vegetables, peas, pulses, nuts, seeds, cereals, whole wheat pasta and bread, oats, barley etc. Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat, especially sugar and starch. 3. Avoid Sugar and Refined Carbohydrates: Refined carbohydrates are processed foods which contain no fibers or nutrients. These foods digest quickly and convert to sugar rapidly triggering insulin production in body which increases fat storage in tissues leading to weight gain. Sugar rich foods on the other hand lead to obesity. Cutting these in your diet will definitely lead to weight loss and a better health. 4. Exercise Regularly: Exercise daily for at least 30 minutes in a day. This helps in increasing your metabolic rate thus helping in burning calories faster. Also, it keeps your mind and body fit. 5. Sleep Right: Studies suggest that in sufficient sleep i.e. sleep less than 5-6 hours in a day slows down the body’s metabolism. Metabolism is a process in which the body converts calories to energy. When the metabolism rate drops, the body stores unused energy as fat. Also, poor sleep quality leads to increase in cortisol and insulin levels, which prompt fat storage.
How often does it happen that you stand on a weighing scale and think to yourself that you need to go on a diet and lose those extra kilos? You realize that there is a wedding coming up and you no longer fit into those extra fitted clothes you bought last year. You panic and fret. You feel body shamed and as a result decide to swiftly lose those extra kilos by going on a crash diet. Given the high level of comparisons and increased body shaming,crash diet is becoming a popular concept these days. While it may help you lose weight for that particular event in a short span of time, what many of us do not know is that it has dangerous long-term health repercussions: 1. Decrease in Metabolic Rate: A good metabolic rate is important for losing weight. Going on a crash diet can hamper your metabolism and make it slower. This will result in burning of lesser calories while at rest and will ultimately lead to weight gain. 2. Negative Impact on Immune System: When you deprive your body of certain nutrients or food elements, you risk degrading your natural immune system. A weaker immune system makes you more prone to catchingdisease or recovering from a disease you have already caught. It also slows down recovery from physical injuries. 3. Cause Heart Problems: While crash diet can lead to lowering of blood pressure, cholesterol and blood sugar levels, it can also have severe damaging effects on your heart. It can lead to increased heart fat levels whichis highly unhealthy. 4. Dip in Energy Level: Crash diet can make you lose weight quickly, but it can also lead toreduction of glycogen and water stores in the body, which further leads to loss of energy and can cause fatigue. 5. Constant Mood Swings: Crash dieting can cause your cortisol levels to elevate. This leads toincrease in stress levels, irritability and a greater chance of depression. You may experience lower concentration and interrupted sleep, which can cause fatigue and even insomnia. While crash dieting may successfully provide you a solution to your short-term weight loss problems, but it is very dangerous for your long-term wellness and healthy living. Here are a few things you can try instead of going on a crash diet: 1. Have a balanced diet. 2. Reduce intake of processed foods and foods rich in sugar. 3. Eat more fruits and vegetables which are rich in fiber. 4. Avoid trans fats. 5. Exercise daily for at least 30 minutes. 6. Add more lean protein to your diet. 7. Reduce alcohol consumption. 8. Keep yourself stress free as much as possible.
Many of us confuse the term “Solitude” with loneliness. For all of us who do, the two words have very different meanings. Loneliness is a negative word. It means isolation, a state where you feel that something is missing or even amongst many people you feel alone and disconnected. Being lonely leads to an unhappy state of mind. On the other hand, solitude is more like a voluntary alone time. A time away from everything and everyone for some period of time to refresh and reboot your mind. It is a state of being alone, but it is not equivalent to being lonely. In today’s time, when the world is so deeply connected, seeking solitude is a task. With social media taking over our lives, we are so deep into what is happening around us, in every other person’s life, what’s trending etc. While being connected has its advantages, too much information can also lead to a lot of mental stress. Time to time everyone should take a time off for themselves. Solitude in its own ways have many advantages. Seeking solitude has been proven healthy – both physically and psychologically: 1. Reboot and Refresh Your Brain: Like every other organ in your body, brain to needs the time to relax and unwind. Only when we give our brain some time off from unnecessary thinking and stress, can it replenish. Being on your own and disconnecting from the world for some time will help you relax and cleanse your mind. Solitude helps revitalize your mind and body at the same time. 2. Improved Concentration and Productivity: Ridding your mind of distractions as much as possible helps you focus better and improves your ability to concentrate. This helps in increasing productivity and you are able to complete tasks in a shorter time span with improved results. 3. Helps Find Solutions to Your Problems: It is a good old saying that solution to your problems lie within you. But to seek that solution, you need to spend time with yourself, free from all distractions. 4. You Become More Self-Reliant: Solitude helps you become more self-reliant and self-dependent. When you chose to be on your own, there is no one else to help. You have to find solutions to your own problems and become your own entertainer. Although, this does not come to any of us naturally, but with practice this can be attained. Becoming more self-reliant also makes you a stronger person. 5. Good Opportunity to Relax and Meditate: In solitude, you give your mind and body an opportunity to cut from the on-going hustle bustle around you. This leads to you becoming more relaxed and destressed. In a more relaxed state, you are able to meditate better. You also end up seeing things with a fresh and clearer perspective. In my experience, the best way to seek solitude is to take a solo trip. Travel solo and discover a new place and a new you with Amayaan.com.