This article will be a union of ideas from Ayurvedic
principles, modern fitness concepts, and overall strategies for better health.
It goes without saying that a vegetarian diet is healthy.
I was recently exposed to the vegetarian diet. Before that, I ate what is now
called the Mediterranean Diet. The diet I eat, to this day, is a combination of
the two. The combination of these two, classic diets, are easy for me to live
with and it is not an effort, at all, for me.
That is the biggest hurdle for most people. Many of us
take on a radical dieting change that we cannot live with. Most of us can
afford to make a few small changes at a time, instead of changing everything at
once – unless you are dieting under the guidance of your doctor or dietitian. (Always
consult your family physician before making any significant change in your
Therefore, I propose a few small changes to your eating
habits that will make sense. You do not have to change them all at one time.
1. Sit down and focus on eating your meal.
2. Avoid television, reading, heated conversations, etc.
3. Thoroughly chew your food at a slow pace and do not put more food in your mouth until you have swallowed the previous bite.
4. Be aware of how hungry you are before your meal.
5. Try to avoid too much time between meals, as this leads
to over consumption and your stomach should never be more than three quarters
full, after a meal.
Exercise tip: Some of you practice Yoga and understand
the many benefits of Sun Salutations, but have you ever tried weight
Strength training increases energy expenditure during a
weight resistance training session. The high intensity of strength training
indicates a high utilization of carbohydrates during a training session.
During the post-exercise recovery period, energy
expenditure is elevated for a period ranging from two to fifteen hours (1). The
increased energy demands are obtained by burning more calories and a good
portion of the calories are coming from fat stores.
Reference (1) – Melby C, Scholl C, Edwards G, Bullough R.
Effect of acute resistance exercise on post exercise energy expenditure and
resting metabolic rate. Journal of Applied Physiology 75(4): 1847-1853, 1993.
Even if you work every body part just once a week, this
method of cross training will effectively burn calories. When you combine this
with any aerobic activity, you have a powerful combination. Rowing and
bicycling are good substitute forms of resistance too.
Strategies for results: You can plan a weight loss strategy
for yourself but getting help from a qualified Personal Trainer, Dietician, or
a Life Coach would make sure that you stay on track. These services exist for
those who don’t want to waste time and want solutions now.
Hope this bit of information gets you started on a