Reducing obesity is a huge challenge, particularly when there is excess weight, Even if there is no results of losing fat but still people wants to take shortcuts to become slim and look fat free.
The perfect combination of diet is extremely important, along with this exercise maximum days in a week.
Nisha Verma of Prevention magazine’s fitness expert and food specialist Ishii Khosla
Plan your strength training and cardio workout: If you want to lose weight you should workout 1 hour daily, along with this plan your full body workout equally alike 3 days cardio exercise, 2 days strength training. Daily one hour of moderate eexercise or workout combination of cardiovascular, strength training, flexibility, balance and stability exercises is enough.
2.5 kg Dumbbells can be easily use while exercising in home.
Weekly workout plan
For Cardiovascular exercise: walk for 30 to 40 minutes on Monday, Wednesday and Friday. The pace of your walk must average 6 Km/hr.
After walking do some stretching exercises, easily stretch all your body muscles, Don’t apply force while performing stretching, Do what your body allows.
End up with relaxing exercises, always perform relaxing exercises after every workout.
Strength Training:
On Tuesday and Thursday practice Upper and lower body parts, Starting with Dumbbells do light workout of biceps, triceps, four arms, shoulders, chest and back. One or two exercises way can be repeated for 10 to 12 times. Initially don’t force your body to perform hard your muscles will gradually increase your strength.
3rd day lower body parts:
Third day perform workout of lower body parts (The part below the waist, thighs, buttocks, legs) Keep in mind that you should equally perform exercises of feets, heels and toes.
Weekend Exercise or Workout:
Weekend Exercise will be performed on Saturday and Sunday, At the end of the week, Emphasize on yoga, aerobics, dancing etc. this helps in relaxing the body and make you feel good. Nisha Verma, Reebok fitness trainer in New Delhi.
Why vegetarians are overweight?
Your weight is more than 30 to 40 kg? Correct lifestyle and eating habits can easily reduce your extra body weight. But what should be done so that weight does not grow again? There are many tricks in your eating habit which can easily keep the obesity away. Crash dieting is not a solution for this, Most of the times crash dieting affect the metabolic rate of body which is bad for body and there is high chances of gaining the weight again.
Less Eating Increases the Obesity
Some people eat just two chapatis, vegetables, pulses and some biscuits in a day, But even their weight get increase, because chapati and biscuits contain high carbohydrates.Snacks, cold drinks, biscuits and tempting fast food be avoided in any case.
Tn the world maximum number of the Vegetarians stay fit, as well as there probability of heart attack is very low. Despite being maximum vegetarian in India this is not a case with people. We are one of country where every person is on high risk of heart problems this is only because of rich carbohydrate food. if you want to lose weight and live healthy weight you must avoid large quantity of carbohydrate food.
Family history also plays a crucial role in the lifestyle and obesity, If thyroid is not active it can lead to overweight, but if you are taking medication of thyroid, you can not blame the hormones 🙂
Maintain a balance diet, Eat good amount of Fruits and vegetables and nuts, Eat chapati as well, but emphasis more on liquid diet. Avoid fried or sweet snacks. Suggested by Ishi Khosla, clinical nutritionist.