সকালের যে ৭ অভ্যাসে কমবে ওজন

সকালের যে ৭ অভ্যাসে কমবে ওজন

ওজন কমাতে কত কীই-না করছে মানুষ। আমূল বদলে ফেলছে খাওয়ার অভ্যাস। কখনো পুরো জীবনযাত্রাই। তবে ছোট্ট কিছু অভ্যাস বদলালেই এ ক্ষেত্রে ভালো ফল পাওয়া সম্ভব। সকালের তেমনই সাতটি অভ্যাসের কথা থাকছে এই আয়োজনে।

▪︎সকালের জলখাবার এ রাখুন উচ্চমাত্রায় প্রোটিন

শুনতে অবাক লাগলেও সত্যি হলো ওজন কমাতে সকালের জলখাবারে বাড়িয়ে দিতে পারেন প্রোটিনের মাত্রা। কারণ, প্রোটিন ক্ষুধার হরমোন নির্গত হওয়ার পরিমাণ কমিয়ে দেবে। ক্ষুধা অনুভূত না হওয়ায় জাগবে না এটা-সেটা খাওয়ার আকাঙ্ক্ষা। সে জন্য সকালের জলখাবারে রাখতে পারেন ডিম, টক দই, পনির বা চিজ, বাদাম ইত্যাদি।

▪︎বেশি বেশি জল পান করুন 

সকালের জলখাবার এর পাশাপাশি সকালে জল পানের পরিমাণও বাড়িয়ে দিন। সকালটা শুরু করুন কয়েক গ্লাস জল দিয়ে। তাহলে বেশি পরিশ্রম করতে পারবেন। ফলে ক্যালরি খরচ হবে বেশি। যথেষ্ট জল পান আপনার অতিরিক্ত খাওয়ার চাহিদাও কমিয়ে দেবে।

▪︎নিয়মিত ওজন মাপুন

কোনো বিষয়ে সচেতন হওয়ার জন্য নিজেকে বারবার মনে করিয়ে দেওয়া জরুরি। সে জন্য প্রতিদিন সকালে ওজন মাপতে পারেন। তাতে ওজন কমাতে মানসিকভাবে উদ্বুদ্ধ হবেন। মনে রাখবেন, সকালে ওজন মাপবেন প্রাতঃকর্ম সারার পর, কোনো কিছু খাওয়ার আগে।

▪︎সূর্যস্নানে শুচি হোন

সকাল সকাল গায়ে রোদ মাখুন। হতে পারে তা ঘরে সূর্যালোক প্রবেশ করতে দিয়ে বা নিজে ঘর থেকে বের হয়েও। সূর্যালোকের ভিটামিন ডি ও অতি বেগুনি রশ্মি, দুটিই ওজন কমাতে সাহায্য করে। তবে কতখানি রোদ মাখবেন, তা আপনার ত্বকের প্রকৃতি, কোন মৌসুমে কোন জায়গায় রোদ মাখছেন, এসবের ওপর নির্ভর করবে।

▪︎হাঁটাহাঁটি ও শরীরচর্চা

হাঁটা কিংবা ব্যায়াম দিনের যেকোনো সময় করা যায়। তবে সেরা সময় সকালবেলা। এই সময়ের শরীরচর্চা সারা দিন আপনার রক্তে সুগার লেভেল নিয়ন্ত্রণে রাখতে সাহায্য করবে।

▪︎দুপুরের খাবার গুছিয়ে নিন

সকাল সকাল ঠিক করে ফেলুন দুপুরে কী খাবেন। কর্মজীবী হলে সকাল সকাল রেঁধে ফেলুন। কিংবা রাতের কিছু সময় বরাদ্দ করুন, যাতে সকালে চটজলদি লাঞ্চবক্সে ভরে নিতে পারেন। ওজন কমাতে বাইরের খাবার পরিত্যাগ করা অত্যন্ত গুরুত্বপূর্ণ। তাতে খাবারের পরিমাণ ও উপকরণ, দুটিই নিয়ন্ত্রণ করা যায়।

▪︎পর্যাপ্ত ঘুম

সকাল সকাল উঠতে তাড়াতাড়ি ঘুমাতে যান। নিশ্চিত করুন, ঘুম যেন কম না হয়। কারণ, ঘুম কম হলে আপনার ক্ষুধার অনুভূতি বাড়িয়ে দেবে। বিশেষ করে আকর্ষণ তৈরি হবে উচ্চমাত্রায় কার্বন ও ক্যালরিসমৃদ্ধ খাবারের প্রতি। তাই চেষ্টা করুন দিনে অন্তত ৮ ঘণ্টা ঘুমানোর।

Bio Magnetic Therapy

ন্যাচারাল পদ্ধতির বায়োম্যাগনেট থেরাপির সাহায্যে সুস্থ্য থাকুন ও পরিবারকে সুস্থ রাখুন। বায়োম্যাগনেট থেরাপি কি জানার জন্য লেখার উপর ক্লিক করুন।

How to creating healthy diet plan ?

How to creating healthy diet plan ?

 

A healthy diet plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy diet plan also will lower your risk for heart disease and other health conditions.

A healthy diet plan:

• Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Limits saturated and trans fats, sodium, and added sugars
• Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1.5kg per week, daily intake should be reduced by 500 to 750 calories. In general:

• Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
• Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

                10 Days Weight loss marathon

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Related post: What is chia seed ? Benefits of Chia seeds 

What is chia seed ? Benefits of Chia seeds

What is chia seed ? Benefits of Chia seeds 

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family (Lamiaceae) native to central and southern Mexico,^[1] or of the related Salvia columbariae of the southwestern United States and Mexico. Chia seeds are oval and gray with black and white spots, having a diameter around 2 millimetres (0.08 in). The seeds are hygroscopic, absorbing up to 12 times their weight in liquid when soaked and developing a mucilaginous coating that gives chia-based foods and beverages a distinctive gel texture.

Color and detail of chia seeds

There is evidence that the crop was widely cultivated by the Aztecs in pre-Columbian times and was a staple food for Mesoamerican cultures. Chia seeds are cultivated on a small scale in their ancestral homeland of central Mexico and Guatemala and commercially throughout Central and South America

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HOW MUCH CHIA SEEDS SHOULD YOU EAT IN A DAY?

Depending on your gender and age, you should eat between 19 and 38 grams of fiber per day.  Around 25 grams is ideal for women. Two tablespoons of chia seeds have 11 grams of fiber. Recommendations for consuming chia seeds runs about 1.5 teaspoons a day (add the seeds to oatmeal and a smoothie, and you’re all set). Then, get the rest from other great sources of fiber, like beets, tomatoes, and broccoli.

WHAT ARE THE BEST WAYS TO EAT CHIA SEEDS?

There are several excellent ways to eat chia seeds. As previously mentioned, don’t eat them dry other than sprinkled on a salad. Here are some tasty ideas:

Add to muffins

Stir into salad dressings and marinades

Thicken smoothies and soups

Add to overnight oats

Make puddings and jams

Use as an egg substitute in baking

CHIA SEEDS ADD A NUTRITIONAL BOOST QUICKLY AND EASILY

One of the best benefits of chia seeds is that they are so simple to incorporate into your diet. You don’t need to grind them (like flax seeds for example) to make them digestible. They mix well with liquids, and they are a simple but quick addition of nutrients to a variety of foods. 

One thing to note, because they are so high in fiber, it’s best to add them to your daily regimen slowly. If you typically eat a lot of fiber, you’ll be okay. 

CHIA SEEDS HELP WITH CHRONIC INFLAMMATION

We all know that inflammation is bad for the body overall. Chronic inflammation, often brought on by unhealthy eating habits and lack of exercise, can wreak havoc on the body. Chia seeds are anti-inflammatory, and that means adding them to your diet helps fight cancer and other illnesses like heart disease. 

CHIA SEEDS MAY HELP REDUCE BLOOD SUGAR

Another benefit of chia seeds is that they can stabilize blood sugar and improve insulin sensitivity. This reduces the chance of spikes and crashes sometimes experienced after meals. This is of great help to diabetics, in particular. Pair adding chia seeds to smoothies, dressings, and food like oatmeal with eating non-processed foods. Doing so will be very good for you in the long run.

CHIA SEEDS ARE GOOD FOR BONE HEALTH

It’s kinda cool that this little powerhouse seed has so many nutrients like phosphorous, protein, and calcium. It’s the calcium in chia seeds that will benefit your bones. A controlled study indicated that bone health and density were improved when the diet was supplemented with chia seeds. 

CHIA SEEDS CAN REDUCE HEART DISEASE RISK

Heart disease is influenced by a lot of factors, including inflammation, extra body fat, and high blood pressure. Studies show that chia seeds can influence blood pressure levels, thus leading to better health. Exercise, eating healthy fruits and veggies, consuming only lean meats, and yes, eating chia seeds contribute to a better you.

CHIA SEEDS CONTAIN BENEFICIAL FATTY ACIDS

Yes, chia seeds do contain omega-3’s, and this is a good thing. Milled chia seeds, in particular, can increase the blood levels of alpha-linolenic fatty acids (ALA). However, it is most beneficial to get these fatty acids, and others, from fatty fish like salmon. I say this because although chia seeds supply EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) is not easily converted, and that is the most essentials of the omega-3’s. Still, chia seeds will give you a boost as they are considered the best plant-based source of ALA.

CHIA SEEDS MAY HELP WITH WEIGHT LOSS

Because chia seeds are high in protein and fiber, they are thought to be helpful with weight loss. Protein is known to reduce appetite and leave you feeling satisfied, which means less snacking on potentially unhealthy foods. If you are a snacker, read my post on healthy, high-protein snacks. The fiber in chia seeds can also help you to feel full.

CHIA SEEDS ARE A GOOD SOURCE OF PLANT-BASED PROTEIN

Protein is made up of amino acids and is essential to the body. Two tablespoons of chia seeds contain 4 grams of protein. A 140-pound person needs about 50 grams of protein a day, and a 200-pound person, 70 grams. Use chia seeds as a way to top up your protein intake, along with lean meats, poultry, and full-fat dairy.

CHIA SEEDS ARE HIGH IN FIBER

Chia seeds are impressively high in fiber. Fiber is excellent for gut health. Remember, two tablespoons of chia seeds contain 11 grams of fiber – almost half the daily requirement for women and about a third for men. Adding chia seeds to food is an easy way to add this important component to your food.

CHIA SEEDS ARE HIGH IN ANTIOXIDANTS

Antioxidants are key cancer-fighting components in food. They fight free radicals, which cause damage to cells, proteins, and DNA. With chia seeds being high in antioxidants, it just makes sense to add them to foods as much as you can. As a side note, foods high in free radicals are those deficient in antioxidants – processed meats and foods highly processed or full of sugar are examples. So, stay away from those and satisfy your cravings with clean-eating foods instead.

CHIA SEEDS ARE A NUTRITIONAL POWERHOUSE

On top of all of the benefits of chia seeds we’ve mentioned, these little seeds pack a punch when it comes to nutrients. And the great thing is, you get a lot of goodness in a small amount. One ounce of chia seeds has 11 grams of fiber, for instance. If you make a serving of cinnamon raisin overnight oats, you’ll get 5.5 grams of fiber in that one serving.

Not to mention other good-for-you nutrients like manganese, calcium, and protein. They are gluten-free and easily digestible. It’s all win-win with chia seeds.

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What Are the Nutrition Facts of Chia Seeds?

Why are chia seeds so popular now? A key reason may be their reputation as nutritional powerhouses: One tablespoon (tbsp) of chia seeds contains about 69 calories, as well as, roughly: 

• 2 grams (g) protein
• 5 g fat (1 g saturated, 7 g polyunsaturated, 1 g monounsaturated, and 0 g trans)
• 6 g carbs
• 5 g fiber

Chia seeds also contain a number of vitamins and minerals. One tbsp offers: 

• 2 milligrams (mg) phosphorus (about 11 percent of an adult’s recommended daily value, or DV)
• 7 mg calcium (8 percent of DV)
• 8 mg potassium (1 percent of DV)
• 2 mg phosphorus (11 percent of DV)
• 5 IU vitamin A
• 2 mg vitamin C (1 percent of DV)
• 1 mg vitamin E (1 percent of DV)

As reported by the Academy of Nutrition and Dietetics, chia seeds come from Salvia hispanica, a desert plant that is part of the mint family.

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Weight loss: Put these pulses on the food list at the time of corona, increase immunity, lose weight!

Weight loss: Put these pulses on the food list at the time of corona, increase immunity, lose weight!

According to the Indian diet, it is mandatory to have pulses and vegetables on the plate. Pulses are one of the best sources of protein. Pulses meet the protein requirement of all vegetarians and non-vegetarians. Due to low fat, body fat does not accumulate. In addition to protein, pulses contain a lot of fiber.

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The second wave of corona has spread like a tsunami in the country. By taking all precautions, people are being forced to be under house arrest again. This time requires healthy food that will increase the body's resistance to disease. If you can increase the body's resistance to disease, you will be able to fight against corona infection. And the essential protein for him. It is therefore important to include protein in the daily diet. According to the Indian diet, it is mandatory to have pulses and vegetables in the leaves. Pulses are one of the best sources of protein. Pulses meet the protein requirement of all vegetarians and non-vegetarians.

 

Mug pulses are rich in protein. As a result, many food shortages are easily met. Due to low fat, body fat does not accumulate. In addition to protein, pulses contain a lot of fiber. Mug pulses contain zinc and iron. Find out the benefits of this mug dal ...

Mug dal is known as one of the superfoods of our country. Because, it is one of the best sources of plant-based proteins in the world. According to experts, one cup (200 g) of cooked green mung bean has

 
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nutritional value- 

Calories: 212
Fat: 0.6 grams
Protein: 14.2 grams
Carb: 38.6 grams
Fiber: 15.4 grams
Folate (B9): RDI 80%
Manganese: RDI 30%
Magnesium: RDI 24%
Vitamin B1: RDI 22%
Phosphorus: RDI 20%
Iron: RDI 16%
Zinc: RDI 11%

Also, it is rich in essential amino acids such as phenylalanine, leucine, isoleucine, valine, lysine, arginine, etc. Here are some of the reasons why you need to include mung beans in your diet.

Helps to lose weight

Mug pulses are rich in fiber and protein and both of these are helpful in maintaining fitness. The body does not get hungry quickly as it runs out of a lot of fiber. At the same time, proteins are essential for the repair of cells in our body. These pulses are beneficial for those who want to lose weight.

Helps to prevent diabetes

These green stalks have glycemic index. These pulses have GI 36, which is good for diabetics. Green lentils are rich in protein, magnesium and fiber, which can help balance insulin and blood glucose levels in the body.

Helps avoid heat stroke

These pulses help to avoid heat stroke on hot days. It has anti-inflammatory properties that help protect against heat stroke and dehydration. You can stay hydrated for a long time by eating mug dal soup.

Sources: esamay.

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Weight loss can lead to reduced joint pain in the obese!

Weight loss promises a healthy body and peaceful mind. And hence, it is recommended for everyone to maintain an ideal body weight. Weight loss becomes extremely important for those who suffer from joint disorder issues, hence they are often told to lose extra kilos. A new study has found that people with joint disorder issues can get relieve in joint pain by losing weight.

The study
The study was published in the medical journal Arthritis Care and Research. Researchers analysed 240 overweight people and obese adults who were suffering from joint pain and knee osteoarthritis. They were asked to lose weight within 18-month period. Some lost less than 5 per cent of their body weight and a few lost between 5 and 10 per cent of their body weight. There were people who managed to lose between 10 and 20 per cent of their body weight.

The analysis
Researchers analysed that everyone got relief from pain, knee and joint load and inflammation as they lost weight and hence, their quality of life also got improved. But what they concluded was those who lost more weight, experienced more relief from health issues. People who managed to lose between 10 and 20 per cent of their body weight, got more health benefits.

A leading researcher in the study mentioned, "Currently, there is no treatment that slows the progression or prevents this debilitating disease; hence, research has focused on improving clinical outcomes important to the patient."

He also added, "A 10 per cent weight loss is the established target recommended by the National Institutes of Health as an initial weight loss for overweight and obese adults. The importance of our study is that a weight loss of 20 per cent or more results in better clinical outcomes, and is achievable without surgical or pharmacologic intervention."

A few exercises to reduce knee pain for obese people
Hamstring Stretch
Sit on the edge of your chair, straighten one leg out in front of your body with your heel on the floor. Your toes should be pointed towards the ceiling. Now, sit up straight and try pushing your navel towards your thigh. Do not lean the trunk of your body forward. Repeat it 3 times for each leg.

Calf Raises
Stand facing the back of your chair and slowly raise your heels, as high as you can. Now go back to the original position. Do 3 sets of 10-15 repetition.

Up and Downs
Sit in a firm, armless chair with your feet flat on the floor with arms straight on the sides. Slowly stand up and after a few seconds, slowly sit down again. Do this exercise at least for a minute.

Disclaimer: The views expressed in this article should not be considered as a substitute for physician's advice. Please consult your treating physician for more details.

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