You might have noticed that people who do yoga are surprisingly lean. Is there a secret?
Try ours here. Lose 3 kg & 3 inches in 21 days. Online Yoga Videos, recipes and practical advice and exercises for obesity that help to lose stomach fat.
The key to Yoga for weight loss is CONTROL. Its is better than mindless activity. Aware deep breathing and pranayam improves oxygen supply to body cells and stimulates metabolism. To this add high calorie burning due to effort to control muscles while performing stretches, balancing and holding positions.
The icing on this cake is the improved mind and body harmony helps digestion that burn fat. Better awareness and sense of peace improves ability to stick to a diet of low calorie food that can also be tasty with very little extra effort.
Yoga is simple, easy, and more effective than most vigorous forms of physical exercise because it is easy to sustain the habit. This is very important in the long run. It helps to achieve basic changes in life style.
A general feeling of happiness and well being is a bonus you will cherish.
Most people have made a few short lived attempts at trying to reduce obesity by eating less to the point of starving and taken up vigorous physical exercise. It begins with promise but fizzles out shortly because they feel less and less motivated to carry on with this hyper level when the expected results are illusive.
Such efforts are inherently unsustainable. Disappointment ends in eating binges to compensate for the taste deprivation.
The most damning fact about weight loss is that 5 out of 6 people who manage to lose over 10% of their body weight...gain back more weight...even more than before within one year.
So here is a simple guide to lose fat and stay lean. Be Practical. Do simple things. Maintain the habit. You must!
Include 20 minutes of Yoga Asans and aerobic exercise once every day. Also fit in 20 minutes of rapid brisk walking . If morning walk is out of question in your busy schedule, may be you can walk the last 3 Kms back home after office .
Adopt the simplest trick ever that works wonders to reduce stomach fat like no other. Draw your tummy inside, stretch and straighten spine, tighten your stomach muscles and hold this position, resume breathing normally but maintain the tucked tummy position for at-least a minute. The strain on stomach muscles burns most calories at the right place. Do this very often in course of the day while you go about your normal activities.
Try 10 counts of Suryaved Pranayam while you are sitting anywhere, do it every three hours (4-5 Times a day). It removes stress and improves metabolism.
Compliment this routine with watchful diet of no more than 1500 calories per day, painstakingly avoid fried, oily food, fast food, junk food and processed food. Cooking habits and diet are very difficult to change, so don't worry about dieting as a new era, just exercise your choice from what is available to you normally.
You can eat a lot of fruits and vegetables to beat hunger as they have only few calories and easy to digest. Have light meals every two hours. 5 to 6 times a day. Take 3 meals and 3 snacks in- between meals.
Here are 101 Low Oil tasty Recipes A large ebook you can download.
Here's the weight loss maths. To burn 1kg of body fat you will need to have 7700 calories deficiency in calorie intake.
Simply speaking, just living a modern low activity lifestyle, the average person uses about 2000 calories a day. So if you eat a very controlled, watchful diet of 1400 calories a day (600 less than your body uses a day) and burn off another 500 through exercise, then you are burning about 1100 calories from your stored body fat per day.
With 1000 - 1200 calorie deficit between food intake and what your body uses up, you can lose 1 kilo of fat per week.This is the optimum level as eating below 1200 calories is absolutely not recommended.
Welcome to World Yoga Society Online - A free weight loss course for 21 days that will help you lose at least 2-3 inches from your waist . We can assure you that after doing this full course, there will be a positive change in your problem.
As a number of factors are responsible for weight gain, a combined workout program has been provided below. In this complete course, yoga will help you to recover from the underlying factors of obesity.
Start practicing the following yoga for 1-7 days regularly. Choose a
time of day you can stick with, so that exercise becomes a habit. No
matter what time of day you choose to exercise, make sure to plan your
workout two to three hours after your meal.
1. Deep breathing side + front:
Raise your hands sidewise with inhalation and move downwards with exhalation. Do this for 10 times. Then raise your hands in front with inhalation and move downwards with exhalation. Do this for 10 times.
Benefits: Breathing provides better oxygen supply and blood circulation to the whole body.
2. Side bending:
Stand straight. Lift your arms above and bend to left side, count 10. Come back to starting position. Now lift your left arm and bend to right side, count 10. Take rest for few seconds.
Benefits: This exercise not only helps to reduce fat, but also trim and tone abdominal muscles.
3. Front kicking:
Stand straight. Raise your arms as shown in video. Now start kicking, first with your right leg, then with your left leg. Do this for 10 times. Take rest for few seconds.
Benefits: Kicking your legs in front helps to reduce abdominal fat.
Stand straight. Raise your right hand along with left leg and left hand along with right leg in front. Do this for 20 times. Take rest for few seconds.
Benefits: Helps to reduce fat from abdomen and thighs. Lower limbs gains flexibility.
5. Leg circling @ set of 10:
Lie down. Raise your legs. Now circle it in clockwise direction for 10 times, then in anticlockwise direction for 10 times. Then join and circle both legs clockwise and anticlockwise for 10 times each. Take rest for few seconds.
Benefits: Reduces fat from abdomen, thighs and legs giving them a better shape.
6. Sit up:
Lie down straight. Hands above head. Now keeping both hands straight, sit up and try to touch the toes with fingers and head touching the knees. Again lie down in previous position. Do this for 10 times.
Benefits: Helps to lose fat in abdomen and stretches the arms and legs.
Lie on your abdomen. Bend your knees. Hold your ankles with respective hands and lift your body as shown in the video. The body will look like a bow. Hold the posture and count 10. Come back and again repeat the same. Take rest in sabasana.
Benefits: Helps to reduce fat from abdomen, chest, hip, legs and thighs and also protects the spinal curvature.
Lie down straight. Slowly raise your legs till the level the big toes get visible. Hold the posture and count 10. Put your legs down. Again repeat the same. Then take rest in sabasana.
Benefits: Reduces fat from abdomen, thigh and legs. Tone up abdominal muscles.
9. Batakram kapalbhati:
Sit in vajrasana. Now inhale and exhale quickly. While exhaling pull your abdomen inside. Do this for 20 times.
Benefits: Work on abdominal muscles to tone it up. Also helps to increase lung capacity and improve functioning of entire body.
10. Suryaved pranayam:
Sit in padmasana and close your left nostril with ring and little finger as shown in the video. Now close your eyes and breathe in through right nostril. Then block your right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close your left nostril and breathe out with right nostril. Do this for 10 times. Change your legs and do for 10 times.
Benefits: Improves respiratory efficiency by supplying more oxygen. Helps to become more efficient with increase in concentration level and mental acuity.
Consult Dr. Dibya Sundar Das Personally and Lose Weight Naturally Under the Guidance Of The World Leading Yoga Doctor .
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A Word Of Caution:
Exercises given here are for otherwise healthy patients. If you have multiple medical conditions please be cautioned that some exercises may not be suitable at all. Consult our Yoga Doctors for a routine customized to your medical condition.
While there are many kind of exercises, an Yoga expert can tailor a video routine that values your time and addresses every other problem or wish that can be helped. Also this ensures there are no contradicting exercises that you should rather avoid.
We will be happy to mail you a custom made YouTube video playlist, Diet chart and advise natural remedies including your other ailments and medical history. It costs $10 or Rs. 500.
You can book an appointment with Dr. Dibya in his Chambers in Kolkata HERE
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