5 Habits That Help In Weight Loss

The extra flesh around your waistline might be posing a tough challenge. One of the major reasons behind the weight gain is the lifestyle. Other factors such as certain health conditions could contribute to obesity but statistics prove that lifestyle of a person plays a key role in weight gain. Hence, it is essential that you begin with a change in your lifestyle that involves your food habits, recreation and sleeping pattern. Here are 5 important habits for weight loss that you need to adhere to ensure that you give your body the perfect shape you have always been dreaming to acquire.

1) Make Exercise Your Habit

Never consider exercise as something that could be done when you have time to spare. Exercise has to be a part of your life and your routine. Identify the right type of exercise that would complement your diet plan and work towards weight loss.

2) Have Breakfast And On Time

Never skip your breakfast or postpone it. You get energy to carry the day only by what you have for breakfast in the morning. Not having your breakfast or postponing it will bring in various health concerns. Depriving yourself of nutrients your body craves for after a good night’s sleep, might result in your reaching for junk food at the first available opportunity during the day. You know for sure it makes you put on weight.

3) Have A “Meal Schedule”

Just like you have a work schedule, have a meal schedule, which is more important to work effectively. Eating at regular intervals and limiting the amount to suggested levels based on your age, health condition and lifestyle is essential to ensure that you don’t put on weight. When you follow a particular eating pattern and do not skip meals, the possibility of having snacks in between is greatly reduced. Too much of snacks will result in weight gain. When you starve for longer, you will be more inclined towards consuming junk food.

4) Brush After Your Dinner

Brushing your teeth after dinner helps you psychologically as it strengthens your mind to resist any tempting snack. By brushing after dinner, you say to yourself that you have had enough for the day. You are psychologically tuned to it that your cravings for snacks is very well limited after you brush your teeth.

5) Hit The Bed On Time

Depriving yourself of quality sleep will affect your health and might contribute to weight gain. Statistics based on various researches conducted so far have thrown light on the fact that keeping awake late into night results in weight gain in most of the people. When you are awake for long hours, you might feel hungry and might tend to shift some food container on the kitchen shelf next to you as you watch television or work on computer. Even if you don’t feel hungry, you might want to gulp down something to keep you awake or motivated to work. Thus sleep deprivation contributes to weight gain.

Losing weight is sure not easy, as you need to make sincere efforts to tone your body. Just remember that habits die hard and turn these habits to assist you in healthy weight loss.

Breathing Techniques to Lose Weight

It might come as a surprise to many to learn about the weight loss benefits of breathing techniques. You would have heard people suggesting breathing exercises to be relieved from stress. Hardly one hears about the role breathing exercises play in weight loss. Take a breather and settle down to read more.

How Does Breathing Technique Help In Weight Loss

It might indeed sound crazy to think about sitting and breathing to lose weight. However, you only need to know how it works to settle down in a quiet corner to start your breathing lessons.

• When you deep breathe, your lungs are filled with fresh oxygen, which is supplied to your cells. Thus, oxidation improves which aid in the burning of your fat cells.
• As you are well aware, thyroid gland regulates your metabolic rate. When you deep breathe, thyroid gland releases hormones that trigger your metabolism. This helps to lose weight.
• When you deep breathe, you are energized to perform extended sessions working out your body. It is because of the increase in oxygen in blood and the slowing down of the rate at which your body exhales carbon dioxide.
• Your abdomen is massaged and you burn fat faster in the midsection.
• The oxygen you breathe in breaks fat molecules into carbon dioxide and water. The carbon dioxide is picked up by the blood and sent to the lungs, which exhale it. Hence, if you deep breathe, you send in more oxygen and you burn more fat.
• The role of stress in weight gain is well known. Breathing techniques relieves stress thereby aiding in reducing weight gained due to stress.

1) Bhastrika Pranayama

The term “Pranayama” refers to breathing techniques. Bhastrika improves your blood circulation. It makes your lungs stronger. It calms your mind and relieves you off stress.

Procedure:

• Assume Lotus Pose Or Thunderbolt Pose.
• Place your hands on your knees. Let the palms face upwards.
• Inhale deeply through both the nostrils and focus your mind on breathing.
• Exhale with force and with a hissing sound. While exhalation contract your stomach muscles.
• Do it for around 3 to 5 minutes.

Precaution: People with high blood pressure and heart condition should avoid doing Bhastrika Pranayama.

2) Kapalabhati

Kapalabhati helps with weight loss. It clears toxins from your body.

Procedure:

• Sit in Lotus Pose or Thunderbolt Pose.
• Place your hands on your knees.
• With your back straight, relax your stomach muscles.
• Take a deep breathe.
• Contract your abdominal muscles and forcefully exhale through both nostrils.
• Inhale again without force and make a forceful exhalation.
• You may practice it for around 5 to 10 minutes after you have mastered it. Beginners can do up to 10 times.

Precaution: Avoid practicing this breathing technique during menstruation. Those with high blood pressure and heart conditions need to avoid this practice.

3) Anulom Vilom

Anulom Vilom is effective for digestive problems and obesity. It addresses respiratory problems as well.

Procedure:

• Sit in Lotus Pose or Thunderbolt Pose.
• Keep your eyes closed.
• Fold your index and middle fingers in your right hand.
• With your right hand thumb, close your right nostril.
• Now, inhale through the left nostril and hold the breath for sometime.
• Remove your thumb and exhale through the right nostril.
• Now, close the left nostril with the ring finger and breathe through the right nostril.
• Repeat the same procedure.
• Beginners can practice this for 5 times. Advance practitioner can extend it up to 15 minutes.

4) Brahmari Pranayama

Brahmari Pranayama regulates your blood circulation. It balances hormonal secretion and aids in weight loss. It cures respiratory problems as well.

Procedure:

• Sit in Lotus Pose or Thunderbolt Pose.
• Place your thumbs on the inner side of the external ear. Let the thumbs be on the prominence.
• Place your index fingers on the inner corner of the eyes.
• Let the middle fingers be on the sides of your nose.
• Place your ring fingers above your lips.
• Place your little fingers below your lips.
• Inhale deeply through both the nostrils.
• Exhale with a buzzing sound from your throat.
• Repeat the practice for around 10 times.

Breathe Your Way To Weight Loss

Did you breathe a sigh of relief as your search for effective weight loss program has come to an end? Well, breathing techniques are wonderful practices and all you need to do is to practice them with all sincerity. You will soon be glowing, as the results will be showing.