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1 EAT RIGHT | Don’t go more than four hours without eating to prevent cravings. Keep your blood sugar up to make better food choices. Combining an apple with cheese or with 12 almonds will leave you satisfied longer

2 FEWER CALORIES TO LOSE | A US dietitian uses the following formula to calculate the number of calories to be consumed daily to gradually lose weight while maintaining energy to exercise — Multiply your goal weight by 10. Add 20% of that number if you sit at a desk all day; 50% if moderately active; or 70% if you are moving all day. Add the number of calories burned during workouts. For example, running at a pace of 12 minutes/mile, if you weigh 160 pounds, burns 582 calories/hour. Reduce the total by 15%

3 KEEP TRACK | Record what you eat and calculate the calories you consume. Make a list for your fridge of the 20 foods you eat often. Eat before you get too hungry

4 ELMO RULE | The strategy of eating less more often (ELMO) does work. Studies have shown that those who follow ELMO lose more weight than those who do not.

5EVEN OUT YOUR CALORIES | Each meal should contain veggies and/or fruits, whole grains, and protein such as lean meats, low-fat dairy, fish or vegetable proteins. Break that habit of scraping your plate clean

6 WHERE DO YOU EAT | Many calories can be consumed while standing at the kitchen counter, watching television or sitting in the car. They can add up quickly

7 GET MOVING | Find an activity or sport that you enjoy doing at least five times a week. Don’t slack off

Courtesy : Times of India

The following asanascan help ease your backache or general fatigue. The first asana with its emphasis on a concave back extends the spine. For those with back problems, the sequence in which the back is curved, before taking the head down, is beneficial. This is specifically helpful for women during menstruation and pregnancy.

Concave back

Stand in Samasthiti, with hands on the waist.
Inhale, jump and spread the legs 4ft apart.
Exhale, extend the trunk forward from the hips, stretching the spine.
Now place the fingertips on the floor in line with the feet.
Inhale, stretch the spine further.
Lift the chest and sternum, stretch the neck and lift the head.
While spreading the legs keep the feet steady.

Head down

Stand straight and exhale. Bend elbows and take the head down. Rest the crown of the head on the floor.
Place the hands in line with the feet.
Return to starting position by lifting the head followed by the chest.
Jump and bring the feet back together. Learn these two asanas in separate stages. If you can’t align your palms and head with your feet, then take them forward and keep them aligned to each other. This second asana relieves you of pain and fatigue of in your legs and sciatic pain. It also helps in digestion and can be attempted after meal.

Virasana

Take a blanket and kneel on it with toes pointing backwards.
Lower yourself towards the floor and sit between your feet such that the thighs are parallel to the floor.
Sit straight and rest your palms on your knees. Those who have problem with their joints can take the help of blankets or pillows to sit.

Getting toned arms and legs sounds like a job for Mr Nautilus. But Mr Peach?
May be. Seems potassium-rich produce — like peaches — gives your muscles what they need to stay toned, healthy, and able to do their jobs.

It’s a Balance

A diet heavy
in proteins and cereal grains can cause blood to become too acidic. When this happens, muscle tissue can waste away. Fruits and vegetables, though, make your body’s pH more alkaline — mostly thanks to their high potassium content. So it makes sense that people in a recent study who loaded up on potassium-rich produce had more lean muscle mass than their produce-shirking peers.

Your Body, Years Ahead

Some other ways to shape up now and stay fit long into your retirement years:
Shape your core. These foundational muscles — hips, tummy, back — are where it all starts. Follow some easy ab-curl steps.
Do perfect pairs. Your muscles crave symmetry — so work reciprocating muscle groups (quads and hamstrings, abs and back, etc).

Peaches are high in potassium

Courtesy : Times of India

How much time do you spend on yoga and exercise?
I spend an hour doing yoga every day early in the morning. Apart from doing light weight exercises, I also go gymming five days a week.

What kind of diet do you follow?
I begin the day by drinking warm water and honey. I go for fibrous fruits like prunes instead of juice because fibre is good for the skin. I also drink skimmed milk. I have proper dinner with chapattis and vegetables. Other than that, I go for a detoxification plan twice a year in which I follow a strict diet for 10 days. During that period I eat a lot of fruits and vegetables. For protein, I drink milk and fish cooked in herbal oil.

What kind of food do you indulge in?
I love fish. I can’t go a single day without having fish.

Courtesy : Times of India

It has been noted that individuals go through certain severe experiences after liposuction. Sometimes the body experiences shock or traumatic effects. In many cases individuals have had heart attcks too following the surgery and others have developed diabetes.

Besides this, there is no guarantee that liposuction is a permanent solution to fat removal. Many a times a person gains weight in the same part of the body from where the fat had been removed in the surgery. Research shows that the location of fat deposition in a person’s body is genetically determined. If there is a family pattern of heavy arms or thighs or bulging abdomen and if the person gains weight two or three months after the surgery, fat will automatically get deposited in the exact same location of the body on which the surgery was done.

The hard fact is that anyone who puts on excess weight, even during pregnancy, it is because of some carelessness or lack of discipline in the lifestyle either in food intake or regular physical activity. It could also be due to some accident or illness when a person becomes bedridden and therefore gains weight. There is no easy solution to losing weight and even if fat is surgically removed, without any commitment to change one’s lifestyle that includes proper diet and regular exercise, one cannot fight obesity permanently.

But it takes some time to achieve results through exercise and maintaining proper food-habit. Exercising regularly, eating fat free food and consuming lots of water will surely yield wonderful and beneficial solution. No matter how old or what stage of life one is at, a proper and strict lifestyle will help everyone shed at least 2-3 kgs of weight in a month’s time. So, it is possible to lose weight by following a strict regime but one must make up his mind. We are very disciplined when it comes to work and career. It is high time we became disciplined about our body too.

Courtesy : Times of India

• Stretch all elastic hair bands, scrunchies and ponytail holders. Make sure they are taut. Look for finished seams on scrunchies and headbands and secure metal clamps on ponytail holders.
• Try on all headbands to see if they mold to the shape of your head and hold your hair firmly in place. Spread the arms a little to check for resilience. Look for proper finishing, including secure seams, and make sure that any adornments are secure.
• Open and close all barrettes and hair clips to check the hinge mechanism and clasp. Try them on to ensure that they hold your hair in place. Look for hard plastics and chip-resistant metals.
• Inspect all accessories that have rhinestones, beads and jewels. Look for secure attachments and prongs. Check for bead holes that are evenly drilled.
• Choose bows and ribbons that have finished edges and tails. Opt for velvet accessories with a thick, plush nap.
• Check hair chopsticks for splinters or chips that could snag your hair or scratch your scalp. Check the spring mechanism on butterfly or claw clips — it should be tense and should spring back to the starting position very easily.

Courtesy : Times of India

According to Malathi Mohan, Dean, Academy of Fitness Management, the bone structure of healthy people undergoes constant remodelling. “In women, bone loss (quantity) exceeds bone formation around menopause, which in turn leads to thinning of bone. It also tends to increase the vulnerability and incidence of fractures. However, after 60, osteoporosis is prevalent equally in both sexes,” she says.

Osteoporosis itself has no specific symptoms; its main consequence is the increased risk of bone fractures. Some of the factors that lead to the disease are excessive consumption of alcohol, vitamin D deficiency, tobacco smoking, low body mass index, malnutrition and physical inactivity. To prevent the bone disease, include a few changes in the diet, get enough exercise and consider the right medication. And you are sure to rock even when you are 60!

Courtesy : Times of India

It’s one thing if a magazine tells you to exercise. It’s quite another if your doctor does.
To help yourself stick with a fitness plan, try this: Ask your doctor to “prescribe” an exercise routine and to be specific about it. You’ll be five or six times more likely to follow it. Why? May be having a doc spell out how exercise can ward off life-shortening diseases hits home in a way nothing else does. You just may find yourself jogging out of the office.

When it comes to motivating people to get moving, the power of doctors is hugely underused. Less than 50 per cent of physicians recommend exercise to older patients, according to the latest research, even though there’s plenty of evidence that exercise can prevent or alleviate a bevy of health disorders. And the benefits aren’t just physical: The healthier people stay, the less they have to spend on medical care and prescriptions. So for those living a sedentary life, starting an exercise programme can end up producing a fatter wallet as well as a fitter body. Be sure the exercise prescription you get from your physician is detailed—that’s part of what makes it successful.

It should cover Frequency — How often to exercise. Intensity — How hard to push; start at a comfortable level and work up. Type — What to do; usually a mix of aerobic (stamina), strength, and flexibility work, but one type may be especially important for you. Time — How long to work out. Progression — When to change what you’re doing; set some step-by step goals. Benefits — What to expect; be sure you understand the specific ways your routine will help your health. Then, just follow doctor’s orders.

Courtesy : Times of India

Courtesy : Times of India