A large population around the world is engaged in efforts to reduce their increased weight. However, there are many types of exercise in vogue to lose weight. But according to experts, balance of yoga and diet can improve overall health. The thinking of doing weight work at any cost is not right, he is telling.
According to a study conducted by the Vivekananda Yoga University, Los Angeles, USA, obesity, dangerous belly and excess fat accumulated on the hips can put health at risk in old age. Various researches prove that increasing the level of blood pressure, heart disease, various types of fats in the blood like cholesterol and triglyceride etc., increases the risk of diabetes and arthritis to a great extent.
However, experts don’t consider exercising alone to lose weight. Food and lifestyle are the only important aspects. According to various researches and studies related to yoga in All India Institute of Medical Sciences (AIIMS), yoga practice can be beneficial in the form of complementary therapy in various diseases and obesity etc., but patients should not be negligent in taking medicines. Medicines should work only after the advice of experts.
Metabolic fitness essential
According to American standards, if BMI is between 18.5 to 25, then weight is normal, but according to Indian standards, BMI is between 18 and 23, then weight is considered normal, being above 23 means that the weight is high. If the weight is 10% more than normal then it is considered obese. And if it is more than 20% then you will be considered very obese.
However, experts do not consider BMI the only standard of good health. In her book ‘Eating in the Age of Dieting’, dietitianRujataDiwakar says, ‘Even people of ideal weight seem to be suffering from many diseases. You work fat, not weight. Sometimes it is not visible on the machine. But if you lead a healthy and disciplined life then it will be called metabolic fit. In some people, regular exercise reduces fat, which increases the energy level in the body. Even if the weight is not reduced, the skin looks healthier and fresher due to increased insulin sensitivity. The amount of weight loss does not reduce the risk of heart diseases, obesity and diabetes. Wrong methods like not eating at all, excessive exercise etc. increase the risk of many diseases.
It is also important to pay attention to food and lifestyle
The importance of diet in weight control is no less than exercise. 1 kg of weight is formed in 7500 calories of Kaabil-e-Gaur. 2 kg weight in 1500 calories. If you want to lose 2 kg in a month, then you have to reduce 500 calories in 1 day. This cannot be done by exercise alone, as 1 hour of brisk walking burns 250 calories. That’s why it is important to pay attention to diet to control weight.
- Have sprouted grains for breakfast half an hour after exercise. Don’t eat junk food and greasy things.
- Don’t eat by chewing. Eat less than hungry. Drink enough water throughout the day.
- Give preference to salad in the diet. Eat seasonal fruits.
- Take more protein-rich foods like milk, curd, and buttermilk in your diet. Soybean is also a good source of protein.
- Keep a gap of at least 2 hours between dinner and sleep.
- If possible, exercise on an empty stomach. Keep a gap of four hours between food and exercise. Vajrasana is an exception to this.
- If sick, don’t exercise.
- Do not exercise in a stressful situation or in a hurry. Take care of physical ability. Exercise after surgery or injury only under the advice of a specialist.
- Do not shower immediately after exercise. First let the body temperature equilibrate.
- Do not eat or drink anything for at least 20 minutes after the yoga. Do not do yoga immediately after returning from the gym.
