Lifestyle plays a huge role in your fitness and health. Often a sedentary lifestyle along with unhealthy eating habits contribute to weight gain or other lifestyle diseases. With discipline and patience, you can work on your lifestyle to reach a fitness level you have always desired. Always remember that whatever changes you implement should not be focused on temporary results, but rather on a long and sustainable lifestyle.
A good fitness level is more important than just fat loss. However, you can lose fat by practising these things:
1. Make Your Diet A Lifestyle:
Most people tend to focus on diet as a destination, rather than a journey. Your nutrition should not be a trend or a plan for short-term results, but rather a lifestyle that you can follow effortlessly. Although easier said than done, implementing a positive lifestyle can have tremendous long-term results. Tweaking your food habits and incorporating essential macro and micronutrients can aid your fat-loss journey. A good way to include the right food components in your diet is through a good diet plan which you must follow with discipline. Eat good food every day. It's as simple as that. Don't divert even if you have to eat the same food every day, you can always innovate your dishes with the help of spices and other preparation methods.
2. Workout Regime To Increase Activity:
Even if you can't do a heavy workout every day, it is essential to include some kind of activity in your lifestyle. Find a physical activity that suits you. Some people despise gyms, but love jogging or playing a sport. Some like strength training and lifting weights. Whatever you choose, follow through without any excuses. Your daily physical activity plays a huge role in your metabolism and fitness level. It's not just about burning calories; it's about setting a pattern for your body to undergo positive stress. When you exercise, your body is already doing half the work required for losing weight and becoming fit.
3. Don't Compromise on Your Sleep and Hydration:
People underrate the importance of a good night's sleep. Your body requires sleep to recover, to balance the cortisol hormone level which is responsible for your binge eating. Sleeping is our body's natural way of balancing the stress level and rectifying any errors in its system. Fix a sleeping time and don't change it no matter what. This is one of the most important changes you must incorporate. The other being hydration water is extremely important for your system. Not only does it help in passing the nutrients throughout your system, but it also helps the body detox and shed the pesky water retention habit. You'll be surprised by the number of times your body confuses thirst for hunger, so always drink adequate water. Set a reminder through a phone app, it can be helpful.
(The author Pranit Shilimkar is a Health and Fitness Entrepreneur, Digital Content Creator and Founder of Fitnesstalks)
Read More► Five Fitness Mantras For A Healthier Self
Many factors can contribute to your high stress levels, lack of sleep, and getting sick. But did you know that all three of these actually go hand-in-hand? Here's how stress, sleep, and immunity are linked when considering one's general well-being.
"Stress, sleep and immunity are closely linked. When you miss out on sleep, you miss out on time for your body to recharge and prepare for the next day. In fact, sleep is quite vital for our cardiovascular and immune systems to function properly, as well as our ability to think clearly, learn and retain new information, and manage our emotions.
If an individual continuously deprives themselves of getting enough sleep each night, they create more stress on their bodies physically and mentally, which in turn affects the immune system, and essentially creates a negative downward spiral," says Nora Tobin, performance enhancement and executive coach, nutrition specialist, and CEO of Nora's Naturals Coffee.
How can optimising stress, sleep and immunity improve your professional performance? Here's what she has to say:
"Other than a strong work ethic and a high level of drive, your professional performance too, is connected to your overall health and well-being. Practicing healthy habits such as getting consistent sleep and managing your stress, can help you stay healthy and maintain a strong immune system. When you get into a healthy routine you will feel more productive and ready to produce high-quality results that you wish to see in your professional life."
Here are Tobin's top 3 tips for optimising stress, sleep, and immunity:
Result of Stress: When the body is under chronic mental or physical stress, the production of cortisol becomes unbalanced. This leads to excessive fatigue, brain fog, and the storage of fat in the abdominal region. In order to produce enough cortisol to keep going throughout the day, the body pulls from the thyroid (lowered metabolism).
The Solution to Stress: Guided breathing, vitamin D and adaptogenic herbs balance cortisol (stress hormone) as well as regulates the amygdala part of your brain that controls anxiety. Try to incorporate one or all of the below daily.
1-minute Meditation: take an inhale for 3 counts, hold your breath at the top for 3 and exhale for 3. Repeat for 1-minute.
Vitamin D: The precursor to serotonin (a feel-good hormone) and strong immune defence for the body. Get outside for 10 minutes without sunglasses or try this quality source of Vitamin D daily.
Herbs: Adaptogenic Herbs have been utilised in India for thousands of years and help support the body's energy and naturally protect against cellular stress. The top two herbs to utilise to lower stress and anxiety are Reishi and Ashwagandha. Mix into tea or water before bed.
Result of Sleep: During sleep, cerebral spinal fluid runs through the brain to clear toxins and create new neural connections crucial for retaining information and slowing down aging. This process is called glymphatic drainage. The lymphatic system primarily works during sleep so to successfully create new cerebral pathways and clear waste products, it is essential to get at least six hours of sleep.
A solution to Sleep: Legs up the wall, temperature changes and minerals help the body shift into a parasympathetic nervous system (rest and digest) and out of flight or fight mode.
Legs up the Wall: Lying for 5-10 minutes with legs up the wall will reset circadian rhythm and improve the body's ability to drop into deep REM sleep. Simply lie with legs resting on the wall with feet above hips taking deep breaths.
Change Temperatures: Alternating between hot water and cold in the shower (20 seconds hot, 10 cold) for two minutes before bed will greatly improve the body's natural ability to regulate its own production of melatonin.
Result of Low Energy: The body has two forms of energy-burning -- glucose and ketones. When the body is primarily burning glucose, it goes through rapid spikes in blood sugar, leading to cravings, energy crashes and weight gain. When the body is burning ketones, it's receiving steady-state energy while burning its own fat stores.
Solution to Sustained Energy: Interval workouts, whole foods and eating healthy fat allow the body to burn more ketones for energy without feeling deprived. This leads to rapid cellular turnover, efficient weight loss/management, and high energy levels all day long.
High Intensity Interval Training: Raises post workout oxygen consumption, elevating metabolism for 24 hours post-workout. The form of training is suitable for all levels, takes less than 20 minutes, and requires no equipment. This allows the body to burn fat much more efficiently and supply adequate energy to the brain. Alternate with days of low-intensity training like yoga or walking.
Increase Anti Inflammatory Foods: Lowering inflammation in the body will optimise and help sustain energy throughout the day, help fight off pathogens and generate rapid cellular turnover. Pick any foods from the attached list to incorporate daily as well as spices and herbs (the more the better).
Incorporate the 8-Hour Eating Window: Shortening the time window of our meals increases autophagy and allows the body to burn ketones (fat stores) for fuel instead of glucose. Eating in this window a few days per week will rapidly increase cellular turnover, boost irisin and enhance cognitive function.
Read More► All You Need to Know About a Cellular Detox And Cleansing
Do your children wake up late every day? Then, you should be happy as it is a good sign that your child is sleeping well. But you have to worry when the child fails to wake up even after several alarms and you literally have to drag your child out of the bed. There are many children who fail to get sound sleep at night and feel lethargic and are unable to focus on studies during day time.
Is your child cranky? Is your kid unable to concentrate on studies or do their daily chores with ease? Then, he/she must encounter sleep problems. Yes, you have heard right! Many children become night owls, and that takes a toll on their overall well-being. Sleep is vital for young children. Early in life, one experiences tremendous development that impacts the brain, body, emotions, and behaviour and sets the stage for their growth through childhood and adolescence.
Having a sound sleep at night can help children lead healthy lives. Thus, from babies to school-aged kids and teenagers, parents might be keen to know many hours of sleep is essential for their child.
New-borns' need to get around 14 hours of sleep, infants need around 15 hours of sleep, toddlers need approximately 14 hours of sleep, pre-school children need around 10-13 hours of sleep while school-going children of 6-13 age need around 9 hours of sleep.
Here are a few foolproof tricks to help your child get sound sleep at night:
* Allow your child to get at least 10 to 11 hours of sleep every day without fail. If your child has a habit of sleeping late then make bedtime earlier half-an-hour as doing so will help your child wake up on time, and he/she will not have to miss online classes.
* Try to maintain the same schedule and your child will be able to sleep peacefully and complete his/her sleep properly. Create a consistent bedtime routine to calm down the child and make him/her sleep on an immediate basis.
* You will have to limit your child's exposure to electronic gadgets at least 1 hour before sleeping. Do not allow your child to play games on the mobile or watch television before hitting the sack as doing so can snatch away the child's sleep.
* Avoid caffeine and sugary drinks, particularly in the second half of the day as it hampers good sleep. Don't let your child drink a lot of water before sleeping as he/she will have to make continuous trips to the loo and the sleep will be disturbed.
* Maintain good lighting and temperature in the kid's room. Don't fill up the child's bed with toys and heavy blankets that will suffocate the child and make him/her uncomfortable. Use a good pillow and mattress that will support your child's back and neck. Improper mattress and pillow can lead to back and neck pain.
If your child has any sleep problems such as loud or heavy breathing, snoring, and even waking up after regular intervals then you need to consult the doctor. Make sure your child gets enough sleep on a regular basis so that he/she can stay healthy and hearty.
Read More► Vitamin C Serum for Monsoon Skincare!
Tokyo, Aug 14 (IANS) Japan's daily Covid-19 cases topped the 20,000 mark for the first time since the onset of the pandemic early last year, while Tokyo also reported a record high number if single-day infections, according to the government.The latest figures increased the country's overall case tally to 1,087,779, while the death toll stood at 15,358.The 5,773 new infections confirmed in Tokyo on Friday is the second time the daily figure topped 5,000, reports Xinhua news agency. The new cases in Tokyo surpassed the previous high of 5,042 logged a week earlier.The number of severe cases in Tokyo also rose to a new record to 227 from the previous high of 218 logged earlier in the week. The seven-day rolling average of infections for Tokyo also increased to 4,155.7 per day, rising 8.8 per cent from the previous week.Japan's number of Covid-19 patients with severe symptoms also rose to the highest-ever 1,478 nationwide, exceeding the previous record of 1,413 recorded in late May, the Health Ministry said.The recent surge comes at the peak of the summer holiday season. Tokyo Governor Yuriko Koike has called on residents not to travel to other prefectures."We are now facing the biggest crisis since the pandemic began, which amounts to a disaster. We want to ask everyone to act to protect their own lives," Koike said in a statement on Friday.Since mid-July, severe cases of COVID-19 patients have increased rapidly across Japan.Due to the slow progress of the country's vaccination campaign, such severe cases have risen among those in their 40s and 50s mainly in Tokyo, and among patients, young generations have also been found with serious symptoms, which are defined as those with the demand of assistance by ventilators, artificial heart-lung bypass devices or treatment at intensive care units.Tokyo's healthcare system is under increasing strain, with an occupied rate of the capital's hospital beds allocated for seriously ill Covid-19 patients over 50 per cent.--IANSksk/
New Delhi, Aug 13 (IANS) A Class 12 student from Delhi has moved the Supreme Court, seeking directions to the Centre and state governments to take a time-bound decision in connection with the physical re-opening of schools and conduct of offline teaching.Petitioner Amar Prem Prakash said he is echoing the sentiments and feelings of a large body of the student community and fraternity of the country, particularly underprivileged and voiceless children. The petitioner said he is aggrieved by the "indecision and vacillation" on the part of the Centre and states/Union Territories (UTs), in the matter of re-opening of schools and resumption of physical classes with adequate safeguards. "Raising this very vital issue regarding the deprivation and ill-effects, both psychological and actual, of school children being kept away from attending their schools physically," said the plea filed through advocate Prem Prakash Mehrotra.The plea emphasised the deprivation of regular school and teaching in the congenial and academic environment of a student's education institution, is leaving an indelible mark on the psyche of student community. "A holistic and considered decision in regard to re-opening of schools will not only end the uncertainty and speculation in this regard, but also assuage the sentiment of the student community in the country," the plea said.The plea said having virtual classes and the non-reopening of the schools in the country is proving to be not only detrimental to the interests of students, but also tantamount to discrimination and unfair treatment.--IANSss/vd
Before the outbreak of Covid-19, India has the third largest number of HIV patients in the world. As per government estimates, India has around 23.49 lakh people living with HIV/AIDS in 2019, though, the epidemic saw a decreasing trend with estimated annual new infections declining by 37 per cent between 2010 and 2019.While the Covid pandemic is challenging the health infrastructure and systems across the globe, it has caused uncertainty among people living with HIV. Commenting on this, Rajiv Gandhi Super Speciality Hospital Medical Director Dr B.L. Sherwal said, "The number of HIV patients seems to have shrunk during the Covid pandemic as immunity plays an important role in both diseases - HIV AIDS and Covid and people have become more aware of building immunity". "Outdoor activities and other reasons that may contribute for HIV infections like contact with infected blood, semen, or vaginal fluids or others have largely reduced during the lockdown", Dr Sherwal cites another reason for decreasing trend of HIV infections during the pandemic. Talking about the HIV-positive people undergoing treatment during the pandemic, he advised that such people need to take extra care of their health and must avoid taking treatment into home isolation as they have a higher risk of developing severe complications like pneumonia, Septicemia, ARDS and various infections. He said that HIV infection causes immunity deficiency; hence, chances are more to get a severe infection. He recommended parallel treatment of Covid with AIDS in case of infection.Dr Vineeta Singh Tandon, Consultant, Internal Medicine at PSRI Hospital, said, HIV is an immuno-suppressive disease and hence patients will have an increased risk of acquiring any infection including SARS CoV-2. They have a higher risk of developing Covid related complications like pneumonia, septicemia, ARDS and various other infections and are associated with a higher risk of mortality. Several factors like patients' commitments to adhere to ART therapy, CD4 count and viral load, determine the possibility and the risk of acquiring Covid-19 infections. On being asked about treatment protocol, she said, "They should continue their ARV as previously and should not change or stop it in order to prevent Covid-19. For hospitalized patients also, ARV is important. The same Covid treatment regime protocol based on categories of severity is followed for them as for people without HIV infection. Special focus is being given on potential drug interactions, possible overlapping of drug toxicities and managing opportunistic infections".She agreed that decreasing tendency has been seen for HIV patients during the first and the second Covid wave as hardly 10 patients visited the hospital during the pandemic.No evidence has been put forward yet to substantiate the claim that people with HIV will have more side effects due to vaccination than people with no underlying health conditions. With the emergence of effective prevention and treatment strategies, the risk to people with HIV in clinical trials will decline over time. Also, more contagious and pathogenic Covid variants are emerging across the globe and may continue to pose new challenges to all including those with HIV. "In such a situation, people with HIV positive must avoid outdoor activities that may contribute to spreading the infection", counsels Dr Sherwal.(Avinash Prabhakar can be reached at [email protected])--IANS<br>avr/skp/
Dear Patron, Please provide additional information to validate your profile and continue to participate in engagement activities and purchase medicine.