December 10, 2021
Did you know? Fats are the most concentrated form of energy and one of the important components of our diet. The dietary fats that we consume may be saturated, unsaturated or trans fats.
Saturated and trans fats are the most harmful type of fats, as they get deposited in the body causing various ailments including heart attack and cancer.
Unsaturated fats are both monounsaturated and polyunsaturated which are needed for the proper functioning of our body.
Calories are a measure of energy and are of great importance for your health. Calories in food are needed to sustain life. Excess or not enough caloric intake are not good for your health. Eating too much and less movement of the body causes obesity. You can reduce body weight by decreasing calorie intake and increasing activity levels.
Calorie intake can be calculated daily. It depends on various factors like gender, weight, height, level of activity, age, etc. Kids, for example, have different calorie intake needs than adults. Also, different age groups of children have different calorie intake needs. On average, a woman should eat 2000 calories/day to maintain a healthy weight and should limit the intake to 1500 or fewer calories to lose at least one pound in one week. And for a male to maintain a healthy body weight, he should intake 2500 calories per day to lose one pound/week.
Yoga practice not just reduces weight but also helps to increase self-awareness. Being overweight leads to several complications and risk factors for many diseases. Yoga for weight loss with diet care for a few months, regularly practised for one hour everyday in morning is helpful in losing unwanted body fat.
In yoga, we practise asanas not only to burn extra calories, but also to develop body awareness and understand our body the way it works and what suits it best. Accordingly, it helps to modify our diet and lifestyle that suits the needs of our mind and body.
Surya Namaskar / Sun Salutation is very important for losing weight. Surya Namaskar is a complete practice itself because it is a combination of asanas, pranayamas, mantras and meditation. It has a unique influence on the endocrine and nervous system helping to correct metabolic imbalances that cause over weight issues.
One of the effective asanas in yoga for weight loss is Pawanamuktasana, it’s important for the digestive system and helps to remove extra fat from the abdomen, hips and thighs and activate the energy in the lower pranic centres. These practises are very good for strengthening the abdominal muscles and helps to burn the extra fat tissue.
The practises of the shakthi bandha are also very effective in reducing weight. Kriyas like jaladhauti, shankha prakshalana etc. and asanas like druta halasana, paschimottansana, navkasana, dhaurasana, matsyasana, padhastasana, dandasana (plank) massage the abdominal organ and reduce extra fat.
The pranayama practices recommended for weight loss are also the more dynamic forms which stimulate the metabolism they include bhastrika, kapalabhati and suryabhedi which are performed along with balancing practises like nadi shodhan, ujjayi, sheetali and sheetkari are relaxing cooling practises that give control over thirst and the feeling of satisfaction with healthy quantities and qualities of food satisfaction.
Being overweight can be considered a lifestyle disorder. It decreases the autoimmune system of the human body and produces a lot of complications in life. But yogic lifestyle, specific asanas, pranayamas will stimulate the autoimmune system of the body as a result of that reduce the complication of obesity. Make yoga for weight loss a part of your lifestyle to stay fit and healthy.