The yogic exercise can definitely make your look and appearance very bright, cheerful, full of energies and lovable. You will be distinctly identified in the crowd. You will have an almost athletic posture. You need not be a professional athlete, but by virtue of your undertaking yogic exercise, you will be able to reduce and control your weight. Over and above, you have to monitor your all diets and weight loss plans very closely. You will discover the underlying common factor as calorie control.
If you delve into the pages of various diets books and food plans, you will find lots of rules for weight control. In addition to this, these rules will prescribe “which foods to consume” and “which foods to avoid.” Now, what is the success formula? The answer is very simple. If you consume fewer calories, your weight will be less. The various postulates regarding weight loss are given below.
How many calories to consume?
It is an individual requirement. One may consume more calories, but the weight will not increase. It depends on one’s weight, age, sex, activity level, metabolism rate, and lifestyle. On average, women require around 2000 calories a day and men require 2500 calories a day. The lifestyle factor is a deciding and uncial index for calorie consumption. A person, who is working in the field and performs manual work, may not put weight even he consumes little more calorie than the average level. Further, if a man is doing yogic exercise regularly and consumes 2500 calorie on an average, he will also not put extra weight. But sedentary lifestyle with more calories consumption will definitely increase your weight.
What about athletes?
No doubt, they require more calories. Depending on the sport and due diligence, he needs to chart out his calorie expenditure and add that to his calorie needs.
What actions are needed to reduce weight?
To lose weight, you need to create a calorie deficit. Weight loss of one to two pounds per week is ideal. To lose one pound per week, you need to cut back on 500 calories a day. If you calculate, it comes around 3500 calories per week. The best way to achieve this is by reducing your calorie intake and increasing your calorie expenditure through exercise. For example, if you can avoid the chocolate bar of 250 calories and run for 3 miles per day to lose 250 calories or perform yogic exercise continuously 60 minutes per day, you will be able to create a calorie deficit of 500 and 3500 per week.
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How many calories should you consume to lose weight? If you are desirous to lose weight, you must follow the statistics of the American College of Sports Medicine. They recommend a minimum consumption of 1200 to 1500 calories per day for women and 1800 to 2000 calories per day for men. Some people are of the opinion that if they skip meals, they can consume most of the calories during dinner time. But, this is not the correct decision. You require more calories during the day time as your body is continuously performing some activities and need more calories than at night time. You must redistribute your calorie intake in such a way that your system is constantly fuelled and your metabolism is raised.
It is also very essential to consider the nutritional value of foods while calculating calorie intake and expenditure. When you sit either for lunch or dinner, look at the calorie content and the body’s nutritional requirement. You cannot plan a diet or food only based on calorie counting. In that case, you may lose the nutritious value of foods and end up in a not so well balanced eating plan. Your body needs nutrients from various food groups. The food you consume should include calories from proteins, carbohydrates, fats, vitamins, and minerals. You have to combine all these and make your diet a well balanced and a planned diet to maintain weight in line with your height.
To maintain the health of balanced weight, you need not live your greed for freshly prepared bakery products or brown chocolates forever. If you indulge during lunch, cut back on dinner. Make a balance. This way, even you are indulging in eating baked goodies occasionally; you won’t be under anxiety to put extra weight. Some people have the habit of consuming alcohol on a regular basis particularly before dinner. Alcohol has neither fat nor a carbohydrate, nor a protein. It is a source of empty calories comprising some attributes of fats and carbohydrates. One gram of alcohol is equivalent to 7 calories and so if you consume 2/3 grams of alcohol regularly, you accumulate 21 calories each day. After that, you take a rich calorie food of say 800 to 1000 calories; you are bound to be overweight. Despite your doing exercises of any nature, you may not be able to control weight, if you indulge in drinking habit.
To understand more about the importance and benefits of Yoga, read this article on ‘Benefits of Yoga and Meditation‘
