Dieters tend to start the day with their greater willpower
1. Means they often eat a very-low-calorie breakfast & lunch.
2. Often, this brings them to midday or early evening with excessive hunger.
3. In turn, this leads to overeating at day’s end.
Wednesday, September 12, 2007
Monday, September 10, 2007
Exercise - why and how much ?
Exercise Programme
Best exercise - Brisk walking.
Exercise need not be strenuous.
Aerobic exercises like badminton, Tennis, Jogging, improves cardiovascular function.
Intensity should increase gradually over days / weeks.
More moderate the intensity of activity (brisk walking, jogging, aerobic dancing) & longer the duration, the greater the use of fat for fuel.
Higher the intensity of activity (sprinting, hurdles, rowing) the greater the use of carbohydrate for fuel.
Benefit of Exercise
Reduction of weight
Controls blood sugar hence reduces the antidiabetic medications.
Improves insulin sensitivity
Reduces hypertension
Reduces triglycerides
Increases HDL cholesterol i.e. - Good cholestrol
Increases cardio-vascular tolerance
Physical & above all - Mental well being
Best exercise - Brisk walking.
Exercise need not be strenuous.
Aerobic exercises like badminton, Tennis, Jogging, improves cardiovascular function.
Intensity should increase gradually over days / weeks.
More moderate the intensity of activity (brisk walking, jogging, aerobic dancing) & longer the duration, the greater the use of fat for fuel.
Higher the intensity of activity (sprinting, hurdles, rowing) the greater the use of carbohydrate for fuel.
Benefit of Exercise
Reduction of weight
Controls blood sugar hence reduces the antidiabetic medications.
Improves insulin sensitivity
Reduces hypertension
Reduces triglycerides
Increases HDL cholesterol i.e. - Good cholestrol
Increases cardio-vascular tolerance
Physical & above all - Mental well being
Wednesday, September 5, 2007
TEN CRUCIAL QUESTIONS :
1.Does your overweight affect your lifestyle ?
2.Do you think about food more than you like ?
3.Do you often eat when you are not hungry ?
4.Do you sometimes prefer to eat “ in secret “?
5.Do you usually eat in response to stress ?
6.Do you often binge without apparent reasons ?
7.Do you usually overeat after 8 p.m ?
8.Do you often feel guilt about what you eat ?
9.Are you and significant others unhappy because of your obsession with food & weight ?
10.Have you dieted or exercised before and eventually gained back all you have lost plus a few extra pounds ?
YES to 3 or more is significant !
????????????????????????????????
2.Do you think about food more than you like ?
3.Do you often eat when you are not hungry ?
4.Do you sometimes prefer to eat “ in secret “?
5.Do you usually eat in response to stress ?
6.Do you often binge without apparent reasons ?
7.Do you usually overeat after 8 p.m ?
8.Do you often feel guilt about what you eat ?
9.Are you and significant others unhappy because of your obsession with food & weight ?
10.Have you dieted or exercised before and eventually gained back all you have lost plus a few extra pounds ?
YES to 3 or more is significant !
????????????????????????????????
Monday, September 3, 2007
IS YOUR PHYSICIAN MISSING SOMETHING ?
Obesity is pretty complex; it is not a simple disorder. Extra calories that are taken as food are initially stored in subcutaneous tissue where it is safe. The overflow of fat in other tissues mainly into the abdominal compartment and liver and perhaps into the muscle and may be even into the pancreas is seen. When it starts accumulating in these other organs a person starts developing the medical problems .
It is often seen that your Physician & or Cardiologist is too busy in dealing with the emergencies and hence the preventive management aspect is sidelined . INTERHEART Study had clearly identified NINE important modifiable risk factors that accounted for 90% of acute myocardial infarctions ( heart attacks ) across all age groups and races . These nine simple risk factors namely high lipids , smoking, diabetes, hypertension , abdominal obesity and also psycho – social stress ,not getting enough fruits and vegetables, not getting enough exercise and not drinking any alcohol at all. Off these nine , SEVEN ARE LINKED TO OBESITY .
Obesity management is not about loosing weight. Obesity is a disease; it gets to be a disease when a person starts having medical problems.
So the first thing to do Would be to lose excess fat (hence the weight ) .
It is often seen that your Physician & or Cardiologist is too busy in dealing with the emergencies and hence the preventive management aspect is sidelined . INTERHEART Study had clearly identified NINE important modifiable risk factors that accounted for 90% of acute myocardial infarctions ( heart attacks ) across all age groups and races . These nine simple risk factors namely high lipids , smoking, diabetes, hypertension , abdominal obesity and also psycho – social stress ,not getting enough fruits and vegetables, not getting enough exercise and not drinking any alcohol at all. Off these nine , SEVEN ARE LINKED TO OBESITY .
Obesity management is not about loosing weight. Obesity is a disease; it gets to be a disease when a person starts having medical problems.
So the first thing to do Would be to lose excess fat (hence the weight ) .
Saturday, September 1, 2007
EVERYTHING COUNTS
Changing sedentary habits can be difficult . If your enthusiasm for exercise starts to wane , try these strategies :
1.fight discouragement by focusing on short term goals that can be attained more easily .
ask for support . the encouragement of your friends and family should help you keep going .
2.make sure you still enjoy what you are doing . If not try varying your route , inviting a friend or family member to join you , or switching our to a different form of exercise .
3.Pick up a book or magazine devoted to your favorite physical activity to get some new tips .
4.Treat yourself to a new pair of shoes / walking shorts instead of any eating’s.
5.Jot down what you do each day to keep a record of your progress . Keep a habit of looking back every week , take pride in your accomplishments.
6.If you need to miss several days of exercise because of injury or illness or any other unavoidable reason , wait until you feel better before resuming .Till that time you can easily keep a watch on the diet . But for exercise to restart you may need to do it at low level initially . But don’t get concerned , soon you will be enjoying your previous level of activity and all its benefits .
Keeping a good thing going.
1.fight discouragement by focusing on short term goals that can be attained more easily .
ask for support . the encouragement of your friends and family should help you keep going .
2.make sure you still enjoy what you are doing . If not try varying your route , inviting a friend or family member to join you , or switching our to a different form of exercise .
3.Pick up a book or magazine devoted to your favorite physical activity to get some new tips .
4.Treat yourself to a new pair of shoes / walking shorts instead of any eating’s.
5.Jot down what you do each day to keep a record of your progress . Keep a habit of looking back every week , take pride in your accomplishments.
6.If you need to miss several days of exercise because of injury or illness or any other unavoidable reason , wait until you feel better before resuming .Till that time you can easily keep a watch on the diet . But for exercise to restart you may need to do it at low level initially . But don’t get concerned , soon you will be enjoying your previous level of activity and all its benefits .
Keeping a good thing going.
ASANAS FOR ABDOMINAL TONING EXERCISE 3
SHALABHASANA (Ardha Shalabhasana)
Posture
Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.
Pre position
Prone Position.
Procedure
Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.
Releasing
Inhale and exhaling bring the left leg down on the ground and then back to the prone position.
Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.
Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Physician or Orthopaidician before practicing this asana. Jerks and unbearable strains should be avoided.
Posture
Shalabh means 'locust' as the position of the body in the asana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.
Pre position
Prone Position.
Procedure
Exhale and inhaling, raise the left leg from the waist keeping it straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.
Releasing
Inhale and exhaling bring the left leg down on the ground and then back to the prone position.
Duration
Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.
Internal Effects
This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.
Precaution
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Physician or Orthopaidician before practicing this asana. Jerks and unbearable strains should be avoided.
Saturday, August 25, 2007
ARE YOUR FRIENDS MAKING YOU FAT ?.
Are your friends making you fat? Or keeping you slender?
According to new research from Harvard and the University of California, San Diego, the short answer on both counts is "yes."
The research says that obesity is "socially contagious," spreading from person to person in a social network.The study -- the first to examine this phenomenon -- finds that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect is seen not among people sharing the same genes or the same household but among friends.If a person you consider a friend becomes obese, the researchers found, your own chances of becoming obese go up 57 percent. Among mutual friends, the effect is even stronger, with chances increasing 171 percent.
Researchers also looked at the influence of siblings, spouses and neighbors. Among siblings, if one becomes obese, the likelihood for the other to become obese increases 40 percent; among spouses, 37 percent. There was no effect among neighbors, unless they were also friends. "It's not that obese or non-obese people simply find other similar people to hang out with," "Rather, there is a direct, causal relationship."
Further analysis also suggested that people's influence on each other's obesity status could not be put down just to similarities in lifestyle and environment, to, for example, people eating the same foods together or engaging in the same physical activities. Not only do siblings and spouses have less influence than friends, but also geography doesn't play a role. The striking impact of friends seems to be independent of whether or not the friends live in the same region.
In part because the study also identifies a larger effect among people of the same sex, the researchers believe that people affect not only each other's behaviors but also, more subtly, norms."What appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as an appropriate body size. People come to think that it is okay to be bigger since those around them are bigger, and this sensibility spreads,"."This is about people's ideas about their bodies and their health.Consciously or unconsciously, people look to others when they are deciding how much to eat, how much to exercise and how much weight is too much.""Social effects, are much stronger than people before realized.
There's been an intensive effort to find genes that are responsible for obesity and physical processes that are responsible for obesity and you really should spend time looking at the social side of life as well,".The policy implications of the study, the researchers say, are profound. The social-network effects extend three degrees of separation -- to your friends' friends' friends -- so any public-health intervention aimed at reducing obesity should consider this in its cost-benefit analysis.When we help one person lose weight, we're not just helping one person, we're helping many.And that needs to be taken into account by policy analysts and also by politicians who are trying to decide what the best measures are for making society healthier.
It's important to remember that not only obesity is contagious but that thinness is contagious to.
According to new research from Harvard and the University of California, San Diego, the short answer on both counts is "yes."
The research says that obesity is "socially contagious," spreading from person to person in a social network.The study -- the first to examine this phenomenon -- finds that if one person becomes obese, those closely connected to them have a greater chance of becoming obese themselves. Surprisingly, the greatest effect is seen not among people sharing the same genes or the same household but among friends.If a person you consider a friend becomes obese, the researchers found, your own chances of becoming obese go up 57 percent. Among mutual friends, the effect is even stronger, with chances increasing 171 percent.
Researchers also looked at the influence of siblings, spouses and neighbors. Among siblings, if one becomes obese, the likelihood for the other to become obese increases 40 percent; among spouses, 37 percent. There was no effect among neighbors, unless they were also friends. "It's not that obese or non-obese people simply find other similar people to hang out with," "Rather, there is a direct, causal relationship."
Further analysis also suggested that people's influence on each other's obesity status could not be put down just to similarities in lifestyle and environment, to, for example, people eating the same foods together or engaging in the same physical activities. Not only do siblings and spouses have less influence than friends, but also geography doesn't play a role. The striking impact of friends seems to be independent of whether or not the friends live in the same region.
In part because the study also identifies a larger effect among people of the same sex, the researchers believe that people affect not only each other's behaviors but also, more subtly, norms."What appears to be happening is that a person becoming obese most likely causes a change of norms about what counts as an appropriate body size. People come to think that it is okay to be bigger since those around them are bigger, and this sensibility spreads,"."This is about people's ideas about their bodies and their health.Consciously or unconsciously, people look to others when they are deciding how much to eat, how much to exercise and how much weight is too much.""Social effects, are much stronger than people before realized.
There's been an intensive effort to find genes that are responsible for obesity and physical processes that are responsible for obesity and you really should spend time looking at the social side of life as well,".The policy implications of the study, the researchers say, are profound. The social-network effects extend three degrees of separation -- to your friends' friends' friends -- so any public-health intervention aimed at reducing obesity should consider this in its cost-benefit analysis.When we help one person lose weight, we're not just helping one person, we're helping many.And that needs to be taken into account by policy analysts and also by politicians who are trying to decide what the best measures are for making society healthier.
It's important to remember that not only obesity is contagious but that thinness is contagious to.
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