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AVOIDING HOLIDAY WEIGHT GAIN

Holidays help you relax and rejuvenate but can come in your way if you are on a weight loss goal. On an average people usually end up gaining around   2-5kgs. Here are a few tips that can help you stay in shape while enjoying your vacation.

Resist the urge to overeat - ever noticed how we feel extra hungry when we are out on a holiday and we end up ordering more food. This happens because there is a change in the usual environment and our body is unsure about it's next meal time, so it tends to consume extra calories for future use. 

Try to keep your meal time fixed. Observe portion control, eat slowly and stop when your stomach is full even if requires wasting the food you ordered. This way you will avoid overeating, and place your next order carefully.

Eat every two hours - Our body looks for food every two hours. Holidays usually mess with our meal times making us crave for calorie dense food. Having proper food and healthy in between snacks boosts metabolism and keeps you from being pre-occupied with food so you can enjoy your sightseeings even better.

Do not miss out on water - Whenever outside, our water consumption usually reduces by half or is replaced with cola, alcohol or sugary beverages, that add up to the calories. Water nourishes the body with essential minerals, helps get rid of toxins, aids digestion, prevents constipation, reduces bloating and water retention. Aim to have a minimum of 3-4lts of water. Carry your own bottle and replenish it when it's over

Eat Healthy - Restaurant food has excess of spices, oil, salt etc. Choose for the healthy options in the menu or instruct the waiter to put less oil and salt. Opt for a lemonade instead of cola. Share your desserts or choose to take less of it. Have more of fruits and salads or make a sandwich. For healthy in between snacks, carry dry fruits or 100% juices, buttermilk, milkshakes etc. which you get in a Tetra Pak carton.

Be Active - Every place offers an adventure - trekking, rafting, para-sailing etc., go for it. And if this is not possible, go for brisk walks or hire a cycle and explore the places nearby. Try walking as much as possible, take the stairs instead of the lift. Carry a skipping rope so you can get your cardio anytime, anywhere. Play a sport or visit the hotel's gym.

Daily a minimum of 45-60 minutes of low to moderate intensity of physical activity can help you stay in shape.

Here's a list of activities and the approximate calories they help you burn:

• Brisk walking                    320 - 450
• Running @ 8km/hr            600 - 900       
• Trekking                            438 - 650
• Swimming                         400 - 600
• Cycling                              400 - 600
• Badminton                         520 - 750
• Tennis                                600 - 800            
• Rafting                               250 - 380

So go ahead, and have a happy holiday!

*Calories shown are approximate kcal, and varies from person to person depending on their body type.

*image source: google images

HOW PHYSICAL ACTIVITY BENEFITS YOUR CHILD.

Current lifestyle and technology have reduced activities and encouraged junk food habits, resulting in childhood obesity at an alarming rate, especially in the urban population. In today’s day and age where there is fierce competition in every field, it is important to strengthen the fitness foundation of your child by helping them live an active and healthy life from an early stage. Daily, just 60 minutes of low to moderate intensity of physical activity benefits your child in the following ways:

Children develop cognitive skills, social skills, teamwork and bonding while playing. ‘For a child, play is serious learning. It is the work of childhood’ - Fred Rogers.

Physical activity helps control weight, strengthens bones, heart and checks  cholesterol and diabetes.

It improves your child’s Posture, Balance, Co-ordination, Strength and Endurance thereby contributing to their overall fitness.

Helps them have a sound sleep and also concentrate better.

Makes your child Confident, happy, energetic and develops a positive attitude making them ready to take on the challenges of their little world.

THE HEALTH MISTAKES MOST PROFESSIONALS MAKE.

In our highly competitive world, we go to great lengths for a fruitful career and try to give the best to ourselves and our loved ones.  Yet, we often take our body for granted. Here are some of the mistakes we do unknowingly that end up with a health hazard in the long run:

Sitting for long hours - Our body, made of more than 640 muscles and 206 bones is designed to move! Sitting for hours in the workstation, in front of the computer or television etc. without any activity leads to a sedentary lifestyle. Lowers metabolism, leads to obesity, wrecks your posture and often causes backaches. Incorporate as much activity as possible throughout the day. Try getting up after every hour, walk up to a colleagues desk instead of using the phone, Form a group and go for a walk with your colleagues post lunch. Works wonders with your office relationships as well as your health. Try parking your car a few paces before your office so you can walk down to it. Instead of the lift, take the stairs and if you are really enthusiastic about your fitness, sign up for a group fitness class or a gym membership along with your colleague. This way you will keep each other motivated. 

Skipping meals - Happens when you are either too busy or trying to lose weight. Best to avoid it as it reduces your energy levels, alters your metabolism and when you consume food, the body stores it as fat for future use, making you gain weight instead of losing it! When you skip meals on a regular basis, your body is deprived of nourishment. Your ability to concentrate reduces drastically and your mind gets occupied with indulgent, calorie-rich foods making you overeat them later during the day. Research shows that a proper breakfast, balanced meals and healthy snacking optimises metabolism and helps you maintain your weight.  Pre-plan your day’s meal’s including the in-between snacks and carry it with you to office. Stick to your meal times, keep a 2 hour gap between meals and help keep those cravings at bay.

Eating out too frequently -  Food from outside may be a lot more fun to have or might be convenient but contains excess oil, spices, preservatives and can lead to poor digestion, obesity, high blood pressure, coronary artery disease. Always try to have home-made food and avoid snacks with trans-fats. If you are too busy to cook hire a maid who can help you out with the cooking or ask your domestic help to cook on weekends so you can be free and she would also be happy to earn some extra bucks. Limit restaurant food to 2-3 times per month. Choose healthy options from the menu card or instruct them to use less oil. 

Junk food - Is attractive, addictive, calorie dense and lacks fibre and nutrition. No harm in having it occasionally but excessive indulgence in junk food lowers energy levels, makes you tired and lazy so you don’t feel like exercising. It is one of the primary contributors to obesity and diabetes. And should never be substituted with regular meals. If you really have to have it then best to share it and observe portion control. Opt for a slice of pizza instead of 3-4 slices. Share the pastry, aerated drinks, chips or french fries. Carry fruits, nuts or dry fruits and have these instead. Always go through the nutritional information and make a wise choice.

Smoke and alcohol - Leads to cancer, damages the lungs and liver, causes premature wrinkles, yellowing of your teeth, bad breath and also reduces bone density especially in women. 

Lack of sleep - Staying up till late at night regularly whether for work or to unwind through late night parties or watching TV interrupts with your sleep pattern, causes stress and high blood pressure and can also lead to obesity. Since the body repairs itself while we are sleeping, it is essential to catch at least 6-8 hours of sleep. Prioritising and planning your work at the beginning of the day will give you peace of mind through the day and a peaceful sleep at night.

Lack of Exercise - Exercise is usually the first thing that gets sidelined due to hectic schedules and busy lives. Exercise strengthens the muscles, bones and heart. It keeps you positive, prevents osteoporosis, helps manage stress, depression, and lifestyle diseases like obesity, diabetes and high blood pressure. A minimum of 180 minutes per week of exercise is proven to show health benefits. Dedicate an hour during the day for exercise or if you are really busy call for a certified personal trainer, they might be a little expensive but investing in good health is perhaps the best investment that one can make. 

Good health keeps you ahead in the long run. Makes you optimistic and ready to accept any challenge. It is truly the most precious thing you have. Take care.




*Image source: Google

10 minute workout

     Those who don't have time for exercise will sooner or later have time for illness - Edward Stanley

If you've missed your workout because of your hectic schedule, travel, late nights etc. Here's a ten minute mini workout programme that i have designed. All you need is a mat and the willingness to push yourself from not exercising.

Warm-up : Always start any exercise programme with a warm-up. It prepares your body by increasing the core temperature and prevents injury. Following 4 exercises comprise the warm-up section:

1. Alternate Arm Raises to the front - 3 counts 

2. Flex your neck sideways - 3 counts

3. Bend Sideways - Keep your feet shoulder width apart and bend sideways for 3 counts (both sides)

4. Hip Rotation - 3 counts in clockwise and 3 in anti clockwise direction

Main Section:

1. Jog in place - 1 minute

2. Jumping Jacks - 30 counts x 2 sets

3. High leg raises/kicks with punches - Stand straight, feet shoulder width apart, kick as high as you can with your right leg and simultaneously punch with your left hand. repeat the same for the other side. this should be done for 30 counts x 2 sets

4. Jump and twist - 30 counts x 2 sets

5. Squat - 30 counts x 2 sets. While doing the squat, ensure that your knees do not flex beyond 90degrees

6. Lunges - 30 counts x 2 sets

7. Push up - 30counts

8. Ab crunches - 30 counts

Cool Down:

1. Lie down with your face towards the ceiling (supine position), gently bring your knees towards your chest - 6 counts

2. Sit in the position shown below, place your hand on your ankles and push your knees gently with your elbow - 6 counts

3. In the seated position, bring your knees close towards your chest, hug your knees and smile coz ur done :)

*1 set = 30 counts/times, 2 set = 60 counts
**Image source: google