We often hear that diet and exercise are the two key ingredients for healthy weight loss. But I always found this quite unhelpful as it is incredibly vague. Over the years, I have struggled to maintain a healthy weight and I believe that I am finally in a place where I feel healthiest! So here are some tips for weight loss or weight management that work for me:
1. Healthy carbs. Try and reduce your carbs to a daily minimum. Carbs from wheat settle into the organs, which is what causes that muffin-top belly in the lower abdomen. Thus, you want to promote healthy carbs such as whole grains, cereals and oats. Although carbs come with negative connotations, they are necessary for energy production and helping you feel full and sustained throughout the day.
2. Dairy Alternatives. A common misconception is that we only find calcium in dairy. Calcium can be found in soy milk and almond milk; even yogurt can be incredibly nutritious if you find brands that are lower in fats and sugars! Calcium is also found in many vegetables such as kale, broccoli and celery, as well as most nuts. If you drink milk, try switching to soy milk or almond; you will significantly reduce the amount of fat intake in a week. At first, the taste may be a little unusual, so maybe try chocolate soy or vanilla almond milk first. My issue, personally, is cheese. I cannot give up cheese! But cheese has so much fat that if you reduce your cheese intake, that will significantly help cut the fat as well.
3. Reduce meat consumption. Within the first two months of giving up eating meat, I lost eight lbs. I still eat fish because of the high nutritional value, but sea foods should be limited as they are high in cholesterol. If you are not already vegetarian try and reduce the amount of meat in a week to maybe once or twice a week. Protein can be found in many other foods we eat on a daily basis such as beans, quinoa, nuts, eggs, dairy (though not in excess), and if you're trying out veganism, then tofu perhaps.
4. Cleanse. If it comes in a box, it's probably not good for you! So many preservatives from foods sit in the body as toxins which accumulate waste. A lot of weight we hold onto comes from this waste. So in this case, if you do not already do it, I would suggest a cleanse. MYO offers a wonderful Detox program with many helpful tips. Basically, in a cleanse you will be eating vegan, and you will be on a natural food diet. Your yoga practice should also include twists, lunges and Virasana (hero pose). Stretching out the thighs and hips will help open up the muscles that coat the organs, leading to a smoother cleanse.
5. Eat more vegetables. I love raw vegetables, but in Ayurveda, it is highly suggested to blanch vegetables first. The reason is that because vegetables are so high in nutrients, it takes the body a lot of time and energy to break them down and extract everything. But if they are softened, this process becomes easier for the body.
6. Stay hydrated. The general rule is 8-10 cups of water a day. The benefits of water are endless! It helps process the waste out of the body which aids weight loss and promotes healthier, hydrated looking skin. However, we get a lot of water from fruits and vegetables as well. So keep in mind that certain foods are very hydrating for the body while others are not, for example dried fruit or alcohol. Additionally, adding a slice of lemon or a teaspoon of apple cider vinegar to your water (preferable warm water) will greatly increase your digestive fire. As such, drinking cold water will slow down your digestive fire which, unfortunately, leads to weight gain.
7. Exercise. This is the hardest part, I know. I would suggest getting involved in diverse activities because if you work the same muscles repeatedly, you will remain in a place of maintenance without making any further progress. So change it up! Lunges are the most painful, yet, the most effective for the inner thigh! Try starting in a low lunge, keeping the back knee bent, keeping the pelvis/hip alignment straight (you don't want to be shifting to one side), try and bring that back knee up by pushing through the heel. Once the knee lifts ever so slightly, hold that for at least five deep breaths. Then move onto the other side. Just make sure that the knee isn't anything less than a 90 degree angle. This will ensure the protection of the knee.
low sit-ups! Lay on your back, knees bent, soles of feet on the floor, place your palms on your thighs, and only elevate your body so much that your hands do not surpass your knees (repeat this in sets). Another suggestion is side sit-ups. Laying in the same position, keeping the arms extended and palms together. Elevate and twist the body only so much so that the back of your right fingers or palm come to the exterior of your left knee. Then lower back down and repeat for the right side, alternating sides with each sit up.
8. Dedication and consistency. All of this sounds wonderful, but it will only prove effective if you dedicate yourself to a consistent practice! This will take a lot of dedication and hard work, but this only means that the benefit will be so much sweeter! It should also be taken into consideration that just because the scale isn't dropping, it does not mean you're not getting healthier! Keep in mind that muscle is heavier than fat, emphasize the changes of the body rather than the changes of your scale. So just because you're not seeing the results right away does not mean that changes are not happening. Give your body a chance, and be patient!
