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Edited: Feb 03, 2020

8 BEST PRACTICES FOR WEIGHT LOSS (Part 1)

in OUTDOOR FITNESS FORUM

Aside from dieting, exercising is one of the most common strategies employed by those trying to shed extra pounds. It burns calories, and this plays a key role in weight loss.

In addition to helping you lose weight, exercise has been linked to many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases

1. Walking

Walking is one of the best exercises for weight loss — and for good reason.

It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns around 167 calories per 30 minutes of walking at a moderate pace of 4 mph (6.4 km/h) (5).

A 12-week study in 20 women with obesity found that walking for 50–70 minutes 3 times per week reduced body fat and waist circumference by an average of 1.5% and 1.1 inches (2.8 cm), respectively (6Trusted Source).

It’s easy to fit walking into your daily routine. To add more steps to your day, try walking during your lunch break, taking the stairs at work, or taking your dog for extra walks.

To get started, aim to walk for 30 minutes 3–4 times a week. You can gradually increase the duration or frequency of your walks as you become more fit.

SUMMARY

Walking is a great exercise for beginners, as it can be done anywhere, doesn’t require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities.

2. Jogging or running

Jogging and running are great exercises to help you lose weight.

Although they seem similar, the key difference is that a jogging pace is generally between 4–6 mph (6.4–9.7 km/h), while a running pace is faster than 6 mph (9.7 km/h).

Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5-mph (8-km/h) pace, or 372 calories per 30 minutes of running at a 6-mph (9.7-km/h) pace (5).

What’s more, studies have found that jogging and running can help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around your internal organs and has been linked to various chronic diseases like heart disease and diabetes (7Trusted Source, 8Trusted Source, 9Trusted Source).

Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. To get started, aim to jog for 20–30 minutes 3–4 times per week.

If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.

SUMMARY

Jogging and running are great exercises for weight loss that are easy to incorporate into your weekly routine. They can also help burn belly fat, which is linked to many chronic diseases.

3. Cycling

Cycling is a popular exercise that improves your fitness and can help you lose weight.

Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.

Harvard Health estimates that a 155-pound (70-kg) person burns around 260 calories per 30 minutes of cycling on a stationary bike at a moderate pace, or 298 calories per 30 minutes on a bicycle at a moderate pace of 12–13.9 mph (19–22.4 km/h).

Not only is cycling great for weight loss, but studies have found that people who cycle regularly have better overall fitness, increased insulin sensitivity, and a lower risk of heart disease, cancer, and death, compared with those who don’t cycle regularly (10Trusted Source, 11Trusted Source).

Cycling is great for people of all fitness levels, from beginners to athletes. Plus, it’s a non-weight-bearing and low-impact exercise, so it won’t place much stress on your joints.

SUMMARY

Cycling is great for people of all fitness levels and can be done outdoors on a bicycle or indoors on a stationary bike. It has been linked to various health benefits, including increased insulin sensitivity and a reduced risk of certain chronic diseases.

4. Weight training

Weight training is a popular choice for people looking to lose weight.

According to Harvard Health, it’s estimated that a 155-pound (70-kg) person burns roughly 112 calories per 30 minutes of weight training (5).

Also, weight training can help you build strength and promote muscle growth, which can raise your resting metabolic rate (RMR), or how many calories your body burns at rest (12Trusted Source).

One 6-month study showed that simply doing 11 minutes of strength-based exercises 3 times per week resulted in a 7.4% increase in metabolic rate, on average. In this study, that increase was equivalent to burning an additional 125 calories per day (13Trusted Source).

Another study found that 24 weeks of weight training led to a 9% increase in metabolic rate among men, which equated to burning approximately 140 more calories per day. Among women, the increase in metabolic rate was nearly 4%, or 50 more calories per day (14Trusted Source).

In addition, numerous studies have shown that your body continues to burn calories many hours after a weight-training workout, compared with aerobic exercise.

(15Trusted Source, 16Trusted Source, 17Trusted Source).

SUMMARY

Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest.

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29 Comments

Tajik 8663

Nov 25

Wellhealth Ayurvedic Health Tips for a Vibrant Life

Wellhealth Ayurvedic Health Tips: Welcome to “Wholeness Within Ayurvedic Wisdom for Wellbeing,” a comprehensive guide to harnessing the ancient secrets of Ayurveda for a balanced and fulfilling life. In this transformative journey, we explore the profound teachings of Ayurveda, an ancient Indian system of medicine that emphasizes harmony between mind, body, and spirit.

This article is a treasure trove of Wellhealth Ayurvedic health tips, providing you with practical insights and actionable steps to integrate Ayurvedic principles into your daily routine. From understanding your unique constitution to embracing nourishing dietary habits, each Outline unveils a new facet of Ayurveda, guiding you toward holistic well-being.

The Essence of Ayurveda

So here we delve into the roots of Ayurveda and discover its fundamental principles. Uncover the three doshas – Vata, Pitta, and Kapha – and learn how their balance influences your physical and mental health. Gain insights into the philosophy that views each individual as a unique combination of these doshas, paving the way for personalized wellhealth ayurvedic health tips.

Ayurveda, often referred to as the “science of life,” places a profound emphasis on prevention rather than cure. Explore the holistic approach that addresses the root cause of ailments, promoting longevity and vitality. Embark on a journey to understand your Doshic constitution, laying the foundation for a customized approach to health and wellness.

Balancing Doshas: A Blueprint for Health

Explore practical strategies to harmonize Vata, Pitta, and Kapha, creating equilibrium within your body and mind. From dietary adjustments to lifestyle modifications, discover the transformative power of dosha-specific practices for optimal well-being.

Embrace the wisdom of Ayurveda as we unravel the interconnectedness of the doshas with various aspects of your life. This article serves as a practical guide, providing you with actionable steps to bring balance and vitality into every facet of your existence.

Nourishing the Body: Ayurvedic Nutrition Unveiled

Here we explore the crucial role of nutrition in Ayurveda, understanding that food is not just sustenance but a powerful tool for healing and maintaining balance. Discover the concept of “Sattvic” foods that promote clarity and harmony, “Rajasic” foods that stimulate energy, and “Tamasic” foods that bring grounding and stability. Dive into the art of mindful eating, considering not only what you eat but how you eat it.

Learn the importance of seasonality in Ayurvedic nutrition, adapting your diet to the changing rhythms of nature. Uncover the secrets of Ayurvedic cooking and spice combinations, turning your meals into not only a source of nourishment but a delightful and therapeutic experience.

As you embark on this nutritional journey, you’ll gain a profound understanding of how wellhealth Ayurvedic health tips can be seamlessly integrated into your daily culinary practices, fostering a deeper connection with the food you consume.

The Power of Prana: Breath and Vitality

Now we delves into the breath – the essence of life according to Ayurveda. Explore the significance of conscious breathing in maintaining balance and vitality. Uncover ancient breathing techniques such as Pranayama, designed to enhance the flow of Prana, or life force, through the body. Understand how the breath influences the doshas and learn personalized breathing exercises to align with your unique constitution.

Discover the transformative impact of mindful breathing on mental clarity, emotional well-being, and physical health.

Yoga and Ayurveda: Symbiotic Practices

Here we explore the symbiotic relationship between Ayurveda and Yoga, two ancient sister sciences that harmonize the body and mind. Delve into the principles of Ayurvedic Yoga, tailoring your practice to balance your unique doshic constitution. Learn how specific yoga poses and sequences can complement Ayurvedic principles, promoting physical strength, flexibility, and inner peace.

Discover the therapeutic benefits of Yoga asanas for various doshic imbalances, aligning your practice with the changing seasons and stages of life. Whether you’re a seasoned yogi or a beginner, this article offers insights into crafting a yoga routine that aligns with Ayurvedic principles, fostering holistic well-being.

Ayurvedic Herbs: Nature’s Healing Bounty

Now unravels the healing potential of Ayurvedic herbs, nature’s pharmacy. Explore the diverse array of herbs that Ayurveda has embraced for centuries to restore and maintain health. From the adaptogenic power of Ashwagandha to the digestive prowess of Triphala, discover how these botanical wonders can address specific doshic imbalances.

Learn how to incorporate Ayurvedic herbs into your daily routine, whether as supplements, teas, or culinary ingredients. This article serves as a guide to harnessing the therapeutic properties of nature, enhancing your well-being in alignment with Ayurvedic principles.

Ayurvedic Skincare Rituals for Radiant Glow

Here we turn our attention to Ayurvedic skincare, unveiling timeless rituals for a radiant and healthy complexion. Explore the principles of Ayurvedic skincare based on doshic imbalances, understanding how to care for your unique skin type.

Discover the power of Ayurvedic oils, herbal scrubs, and natural remedies to nourish and rejuvenate your skin. From Abhyanga (self-massage) to Ubtan (herbal face packs), this article provides a holistic approach to skincare, embracing the connection between inner balance and outer radiance.

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Mindful Living: Ayurveda for Mental Wellbeing

Now we explore the profound impact of Ayurveda on mental health and well-being. Understand how the doshas influence your mind and emotions, and discover personalized practices to cultivate mental harmony. From mindfulness techniques to daily routines that support mental balance, this article provides practical insights to enhance your overall psychological well-being.

Explore the concept of “Sattva,” the quality of purity and clarity, and learn how Ayurveda encourages the cultivation of a peaceful and focused mind. Through meditation, mindfulness, and lifestyle adjustments, you’ll gain tools to navigate the stresses of modern life and foster a resilient and calm mental state.

Seasons and Ayurveda: Adapting to Nature’s Rhythms

Now we delves into the intimate connection between Ayurveda and the changing seasons. Explore how the doshas fluctuate with seasonal shifts and learn to adapt your lifestyle, diet, and self-care practices accordingly. Discover Ayurvedic rituals and recommendations for each season, optimizing your health and vitality throughout the year.

From warming foods in winter to cooling practices in summer, this article provides a roadmap for aligning with the natural rhythms of the environment. Embrace the wisdom of Ayurveda as you navigate the cycles of nature and cultivate a harmonious relationship with the world around you.

Ayurvedic Detox: Cleansing for Renewed Energy

Now we introduces the transformative practice of Ayurvedic detoxification, a key aspect of maintaining optimal health. Explore the concept of “Panchakarma” and other detox methods designed to eliminate toxins from the body and mind. Learn how seasonal cleansing rituals can rejuvenate your energy, improve digestion, and enhance overall well-being.

Discover personalized detox practices based on your doshic constitution, empowering you to embark on a cleansing journey that suits your unique needs. This article serves as a guide to revitalizing your body and mind, unlocking renewed energy and vitality.

Ayurveda for Women’s Health: Embracing Feminine Balance

Now we explore the intricate relationship between Ayurveda and women’s health, providing insights into embracing the natural balance of the feminine body. Understand how Ayurvedic principles can support women through various life stages, from adolescence to menopause. Explore wellhealth Ayurvedic health tips tailored to address menstrual health, hormonal balance, and emotional well-being.

Delve into the concept of “Ritu Raja,” the menstrual cycle’s connection to the lunar cycle, and learn how Ayurveda views these rhythms as integral to a woman’s overall health. Discover nurturing practices, dietary considerations, and herbal remedies that enhance the innate strength and resilience of the female body.

Aging Gracefully: Ayurvedic Secrets to Longevity

Now reveals the timeless wisdom of Ayurveda when it comes to aging gracefully. Explore the concept of “Rasayana,” the rejuvenation therapy that promotes longevity and vitality. Learn wellhealth Ayurvedic health tips to support healthy aging, from dietary recommendations to lifestyle practices that enhance physical and mental well-being.

Discover the Ayurvedic perspective on the aging process and how to navigate its challenges with grace and wisdom. This article provides a roadmap for embracing the golden years with vitality and a deep sense of well-being, unlocking the secrets to a fulfilling and enriched life.

Ayurveda and Modern Medicine: Bridging the Gap –Wellhealth Ayurvedic Health Tips

Now bridges the gap between Ayurveda and modern medicine, exploring how these two systems can complement each other for comprehensive health care. Understand the strengths of Ayurveda in preventive and holistic wellness and the contributions of modern medicine in acute and critical care.

Explore integrative approaches to health, acknowledging the benefits of both systems to create a personalized and well-rounded healthcare plan. This article provides insights into collaborative practices that aim to enhance overall well-being, emphasizing the importance of an inclusive and integrative healthcare model.

Ayurvedic Practices for a Restful Sleep

Now we delves into the importance of restful sleep in Ayurveda, recognizing it as a cornerstone of overall well-being. Explore personalized wellhealth Ayurvedic health tips to promote deep and rejuvenating sleep based on your doshic constitution.

Discover bedtime rituals, relaxation techniques, and herbal remedies that create a conducive environment for restorative sleep. This article provides practical insights into fostering a healthy sleep routine, acknowledging the profound impact it has on physical, mental, and emotional balance.

Sustainable Living: Ayurveda and Environmental Harmony

Now we explore the intersection of Ayurveda and sustainable living, recognizing the intimate connection between personal well-being and environmental harmony. Understand Ayurvedic principles that advocate for mindful consumption, waste reduction, and eco-friendly practices.

Discover how aligning your lifestyle with Ayurvedic wisdom contributes not only to your health but also to the well-being of the planet. This article serves as a call to action, inspiring you to live in harmony with nature and contribute to a sustainable and balanced world.

As we conclude our journey through “Wholeness Within,” may the teachings of Ayurveda continue to guide you on a path of holistic well-being, fostering a deeper connection to yourself, others, and the world around you.

Conclusion:Wellhealth Ayurvedic Health Tips

In concluding our comprehensive exploration of Ayurveda in “Wholeness Within,” we’ve embarked on a transformative journey into the ancient wisdom of holistic well-being. Ayurveda, with its intricate understanding of the interconnectedness between mind, body, and spirit, offers a roadmap for cultivating balance, vitality, and harmony in every facet of life.

From unraveling the essence of Ayurveda to exploring personalized wellhealth Ayurvedic health tips for various aspects of life, each Outline has been a stepping stone toward achieving a state of “Wholeness Within.” The teachings of Ayurveda extend beyond mere health advice; they inspire a lifestyle that nurtures not only the individual but also the environment and the community.

As you integrate the principles of Ayurveda into your daily life, may you find resilience in the face of challenges, serenity in the midst of chaos, and a profound sense of connection to the rhythms of nature. “Wholeness Within” is not a destination but a continuous journey, and Ayurveda serves as a timeless guide on this path toward optimal well-being.

Thank you for joining us on this exploration of Ayurveda. May your journey toward “Wholeness Within” be filled with self-discovery, growth, and a deep appreciation for the richness of life.

FAQs: Wellhealth Ayurvedic Health Tips

1. What is Ayurveda?

Ayurveda is an ancient system of medicine that originated in India over 5,000 years ago. It is a holistic approach to health and well-being, focusing on the balance between mind, body, and spirit. Ayurveda emphasizes personalized care based on an individual’s unique constitution or dosha.

2. How can Ayurveda benefit my daily life?

Ayurveda offers a holistic approach to living that includes personalized wellhealth Ayurvedic health tips for nutrition, exercise, sleep, and stress management. By aligning your lifestyle with Ayurvedic principles, you can enhance your physical, mental, and emotional well-being.

3. Are Ayurvedic practices suitable for everyone?

Yes, Ayurveda is a customizable system of medicine that recognizes the uniqueness of each individual. Practices can be adapted to suit people of all ages, backgrounds, and health conditions. Consultation with an Ayurvedic practitioner can provide personalized recommendations.

4. How can I determine my dosha?

Determining your dosha involves assessing your physical and mental characteristics, including body type, temperament, and preferences. Various online resources and Ayurvedic practitioners offer quizzes and consultations to help identify your dosha.

5. Can Ayurveda be integrated with modern medicine?

Yes, Ayurveda and modern medicine can complement each other. It is advisable to consult with healthcare professionals from both fields for an integrated approach to health. Ayurveda’s focus on prevention and holistic well-being can enhance the effectiveness of modern medical treatments.

6. Are Ayurvedic practices sustainable?

Ayurveda encourages sustainable living by promoting mindful consumption, waste reduction, and eco-friendly practices. By aligning with Ayurvedic principles, you contribute not only to your own well-being but also to the sustainability of the planet.

7. How can Ayurveda support women’s health?

Ayurveda offers personalized approaches to support women’s health through various life stages, addressing menstrual health, hormonal balance, and emotional well-being. Practices include dietary recommendations, herbal remedies, and lifestyle adjustments tailored to the individual.

8. Is Ayurveda only about physical health?

No, Ayurveda recognizes the holistic nature of well-being, encompassing physical, mental, and spiritual aspects. Practices such as meditation, mindfulness, and yoga are integral components that contribute to a comprehensive approach to health.

9. Can Ayurveda help with sleep-related issues?

Yes, Ayurveda provides wellhealth Ayurvedic health tips for promoting restful sleep, including personalized practices based on Doshic constitution. These practices encompass bedtime rituals, relaxation techniques, and herbal remedies to enhance the quality of sleep.

10. How can I incorporate Ayurveda into my daily routine?

Incorporating Ayurveda into your daily routine involves adopting practices such as mindful eating, personalized exercise routines, and self-care rituals. Gradual adjustments based on Ayurvedic principles can lead to sustainable changes that support overall well-being.

Tajik 8663

Nov 25

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Tajik 8663

Nov 25

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