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Yoga postures and poses can be modified to fit the body. Just as not every person has the same body or limitations, nor does every fat person have the same areas of fat or immobility. Fat people are often mistakenly considered to be out of touch with their bodies but are probably more in touch with their own presence than most. Self-consciousness or embarrassment should no longer keep the overweight from participating in yoga class. Classes can be structured for all types and abilities.
There is a studio in New York City, Buddha Body Yoga, that caters to big bodies by adapting the yoga poses to larger or injured people. It also offers private sessions and teacher training. There are most likely other studios that offer the same kind of class. The blogs of Yoga for Curvey Gals and Big Guys and plus sized people sharing their yoga moments are supportive and enlightening.
Home Yoga DVDs for Fat Bodies
Real life fears and experiences might convince the potential obese newbie to seek out home yoga classes.
- “Heavy Weight Yoga for the Body You Have” features Abby Lentz, an experienced yoga practitioner and teacher who understands the heavy body. The postures are shown and verbalized, and even explain how to push aside a big belly to get a better spinal stretch.
- “Yoga for Couch Potatoes” with Marlon Braccia is a DVD for overweight or voluptuous yogis. The plus sized practitioner and her students demonstrate the postures and answer typical questions about movement or diet for the overweight.
- “Yoga- Just My Size” with Megan Garcia addresses the self-consciousness that comes with being overweight and out of shape. Flowing poses are demonstrated with emphasis on breath and attainable goals that i go over on the weight loss emporium blog.
Yoga Breathing Posture for Fat People
Yoga isn’t known ideally for weight loss, although some types of practice lead to lost pounds. Yoga can affect metabolism and hunger. Bringing the belly up toward the back in down dog posture along with 5 deep inhalations and exhalations helps tighten the abdomen muscles.
Sitting breathing rapidly in and out through the nose in Kapalbhati Pranayama (cleansing breath) helps purge negative body image while simultaneously tightening the abdominal muscles. A tight core makes other movement possible.
Plus Sized Yoga Clothing
Large or plus sized clothing is more easily found than plus sized yoga classes. Check out Lane Bryant, Wal-Mart, and Uniquely Me Clothing, among others. Larger yoga mats can also be found.
Sample Yoga Pose Altered for Large or Plus Sized People
Locust Pose or Salabhasana starts face down on mat. The arms stretch forward beyond the sides of the head as the legs stretch toward the back walls. The intention is to lift the head, arms and legs in a stretch utilizing the abdomen and back muscles.
A heavy torso or heavy breasts or extra back fat may prevent lifting the torso off the floor. Focus mentally on the spine lifting regardless of the flesh remaining on the floor. Spread the front of the thigh outward to the sides with the hands then feel the leg muscles engage in a lift upward and backward even though they may appear not to leave the floor. The momentum is there. Hold the posture and release with an outward breath. Repeat three times.
Fat people can do yoga and should never be intimidated by a thinner body that may ultimately be not as flexible nor as strong. In yoga, begin where you are.
Grocery stores and supermarkets all over the world are smart enough to realise one thing: the term ‘fat free’ sells to women. Faced with countless images of waif thin models lining magazine covers, catwalks and the big screen, the pressure to look slim has never been greater. So when we search the shelves of our local store and see the words ‘fat-free’ or ‘low-fat,’ even though the price tag is usually higher, we often feel compelled to buy.
So will fat free foods help you to lose weight?
It seems logical doesn’t it? But if you thought that eating fat free foods would help you lose weight or prevent you from putting more weight on, you’d be wrong. As fat-free foods entered the market place in America, Australia and the UK, the population actually put on weight. Why? Because when manufacturers reduced the fat in products like biscuits and yoghurts, they had to fill them with something else and that something was normally sugar. Professor Kerin O’Dea, director of the Sansom Institute for Health Research at the University of South Australia, has indicated that many food manufacturers were increasing the amounts of fructose (sugary corn syrup) in their products to make them taste better. This could give reason for alarm because fructose is not only high in calories there is growing evidence that it may be addictive. Professor Kerin informs us that many of these low fat products, most notably the 99% fat free, are loaded with calories and sugar.
Marshmallows have been labelled as 99% fat-free, but they are also 80% sugar and could not possibly be considered as a healthy addition to anyone’s diet and should not be labelled as such. Labels are often false, which is why you should cook at home, including a recipe like a lentil soup .
You can find fructose in many low fat products such as yogurts, breakfast cereals, biscuits, cereal bars, juice, diet cordials, salad dressings and ‘lite’ versions of products such as butter. The trouble with eating too much fructose is the fact that it does not encourage the body to release insulin or leptin and these are the hormones that suppress appetite and tell the body that it is full. Once fructose has passed through the human liver, it is usually converted straight into fat, providing the person consuming it is reasonably well-nourished. So all these fat-free products are doing in essence, is making us hungry, which in turn enables us to consume more food. That should make most manufacturers very happy.
Fat Versus Sugar
Professor Shea continues by saying that people would be better off eating a full-fat plain yogurt rather than its low fat counterpart. Some low fat yogurts contain up to 116 more kilojoules per 100g than their full-fat partners and as much as an additional 10 grams of sugar. It’s a fact that sugar alone converts to body-fat faster than eating just fat alone.
What is worrying is the fact that because consumers think these products are low-fat, they assume they can eat twice as much of them. This simply isn’t the case. In some instances the reverse is true! This doesn’t mean that all low-fat or fat-free products are bad for us. Some products on the market will help us to cut down our calories and reduced unhealthy saturated fats in our diets, such as switching from full fat to semi-skimmed milk.
What consumers need to be aware of are products which have high amounts of hydrolysed corn starch, corn syrup, fructose or sucrose in them. If you find this ingredient on the tin, you may well be advised to find the full-fat version.
For the purpose of this article, the recommended diet is for women--two weeks on a 1200 calorie diet and the following two weeks on a 1400 calorie diet.
While it is easy to lose weight in two weeks, the weight will not stay off if a yo-yo diet is chosen. A much better way to lose unwanted fat fast is to stick with a healthy program--don't push for more than 1.5 to 3 pounds of loss per week. As amazing as that sounds, it is very possible to safely lose up to five or six pounds of unwanted fat in two weeks and, in some cases, another five by the end of the month. After that, as long as you’re not yo-yo dieting and you follow a healthy diet program, preferably from your physician or a personal trainer, you can also keep the weight off indefinitely.
For most adults, losing weight is doable as long as the following items are addressed:
This diet allows about 1200-1300 calories per day for the first two weeks and about 1500 per day for the second two-week period.
The easiest way of cutting back on calories and to learn how to lose unwanted fat fast is to eat smaller meals up to five times a day while also using a ketogenic diet. How to follow a ketogenic diet is easy, because there are a lot of easy guides to follow such as that on approaching fitness. The best way to do this particular diet plan is to include breakfast, lunch, an afternoon snack, dinner and an evening snack. Ideally, snacks should consist of no more than 150-200 calories each, such as two cups of raw veggies. The three square meals should each be around 300 calories each.
Most women will lose five to six pounds in the first two weeks--depending on how much they need to lose--but because some of the weight is usually water weight, you may want to continue for another two weeks to ensure the weight remains off. Because it is not safe to stay on a restricted diet for more than two weeks, after the first two weeks, increase the three meals to 400 calories each and the two snacks to no more than 150 each for a total of 1500.
Avoid yo-yo-dieting where you lose weight and then gain it back and lose it and then gain it back. Yo-yo dieting is one of the worst habits dieters get into. Unfortunately, it trains the body to gain more weight after each episode. Don't do it!
Exercise, Exercise, Exercise
As the saying goes: Move it or Don’t Lose It!
The important thing is to find an exercise that you can do and then stick with it. Exercise is needed to lose weight, according to experts such as prevention. An ideal exercise for losing weight and toning up is walking. If it is impossible to walk in your neighborhood, head to the grocery store or the mall. As an added walking bonus, suck your stomach in as far as you can as you walk and you’ll also tone and firm your abs. Add small ankle or wrist weights to your exercise program and before you know it you’ll have the secret of how to lose unwanted fat fast at your fingertips. If you keep it up, you will soon be ready for bikini weather!
If walking is not your specialty, get a bike and bike around town. If you can’t bike in you area of town, join a gym and swim or use an exercise bike. If you can’t afford to join the gym, create a few weights at home using detergent bottles and a broomstick. If you can’t do any of these exercises, learn how to perform simple isometrics. If you can’t seem to find time to do any type of exercise, you don’t really want to lose the unwanted fat. You aren’t ready. Because it’s true: If you don’t move it, you simply cannot expect to lose it, either.
Drink Pure Clean Water
The biggest lie humans tell one another is that water doesn’t matter. Water does matter. And we’re talking water here, not coffee or tea or fruit juices or alcoholic beverages. Pure, clean, safe water is very different from any other form of liquid.
To ensure the water you drink is pure, forget bottled water, instead purchase one of the wonderful water purifying systems available today and install it in your home. Ideally water purifying systems should be attached to the main water supply, as you are also absorbing chemicals through your skin, even while bathing and showering. But, if that is impossible, at least install your water purifier on the faucets that feed drinking and cooking water.
Remember also that bottled water is not the only culprit that comes in liquid form in your kitchen. Anything that adds caffeine, sodium and/or high fructose are also bad -- that includes soda, coffee, and fruit juices as well as most processed drinks.
Get Enough Sleep
Are you depriving your body from working at optimum levels simply because you don’t get enough sleep? In a recent study it was decided that lack of sleep does affect weight gain and the ability to lose weight. In the study, individuals who didn’t have a weight problem slept, on average, several hours more per week than individuals who were experiencing weight issues.
Shoot for eight hours every night. If that doesn’t work, try sleeping six to seven hours a night and then allow yourself a power nap or “cat nap” when needed. Your body will let you know if it’s fatigued. And don’t fool yourself into believing that as long as you take enough vitamins and supplements you don’t need the sleep. The human body is a machine. If it’s not operated and maintained according to specifications it will not operate at optimum levels. It’s as simple as that.
Create a Diet and Exercise Routine and Stick to It
Now you know how to lose weight in two weeks. All you have to do is cut back on calories, exercise, drink enough water, get adequate sleep and avoid yo-yo dieting. If you can do that, you can lose weight and keep it off. Unfortunately, only a good clairvoyant might know exactly how much weight an individual could or would lose in two weeks. The million dollar answer to that question is determined by each individual body makeup and the desire and/or ability to follow a simple diet and exercise routine. However, on average, five to six pounds can be lost the first two weeks. I know, I've done it.
Dahl is an Indian version of lentil stew that can be a main course, a side or a sauce. This easy, low-fat recipe is ready in half an hour.
This recipe tells how to make a simple vegetarian lentil dahl.
Dahl is an Indian version of lentil stew that can be a main course, a side or a sauce.
Red lentils, also known as masoor dahl, cook really quickly and need no soaking. This means that you can make this easy, low-fat recipe in half an hour.
- 2 cups small red lentils, washed
- 2 cloves garlic, minced or crushed
- ½ tsp turmeric
- 1 tsp cumin
- 4 cups water or vegetable stock
- vegetable stock cube if using water
- Olive oil -- enough to sautee vegetables
- Heat ½ to 1 tsp oil in a medium saucepan over medium high heat. Cooking spray can be substituted if using a non-stick saucepan.
- When the oil is hot, add the spices and stir for a minute to let them cook. The spices need to be cooked in oil to bring out their flavor so this step cannot be omitted.
- Add garlic and lentils to the pan. Stir for another minute to coat the lentils in the spices.
- Add the water and stock cube, or vegetable stock.
- When the stock comes to the boil, reduce the heat to a simmer and cook for about 20 minutes, until the lentils are soft and soupy.
- Ladle into bowls and garnish with a few springs of cilantro, with naan or other bread on the side.
The great thing about dahl - besides how easy it is to make - is how versatile it is. Dahl lends itself to as many variations as you have ingredients.
This dahl makes a great side, served with herbed rice and curried cauliflower. For herbed rice, just add a dash of mixed herbs and a stock cube to rice as it's cooking.
Dahl can be its own main course, served with basmati rice. Add a handful of frozen peas or a chunk of frozen spinach to rice in the last five minutes of cooking for an easy, complete meal.
This dahl can also be used as a sauce over a traditional main course curry, either vegetarian or made with meat. Just ladle over the curry as you would a gravy.
You can also play around with variations as a soup. Add a splash of coconut milk. Add some chili and chopped tomatoes. Try adding a handful of baby spinach leaves. Again, the variations are endless so this recipe is a great way to use up those veggies hiding at the back of the fridge.
During the month of January, New Years Resolutions tend to include weight loss. The weight loss industry feasts during this time and competition is fierce. This is a financially gainful market that results in competition that drives research to develop the best in weight loss tools. While some criticize paying for weight loss technique, there is something to be said for having the most current advancements in weigh loss and advisors at your side (or fingertips or ear) for a small fee. Two of the tried and true contenders are Weight Watchers and Jenny Craig. Both have launched new programs for 2017 and things are looking good for the consumer.
Weight Watchers is based on meetings and people coming together to share in the trials and tribulations associated with weight loss and management. The meetings start with confidential weigh-ins and helpful materials. A group leader starts off the meeting with their personal story and they go over tools and information that has been distributed to the members. There is plenty of time for sharing and commiserating and it often has the feeling of a support group. PointsPlus assigns a food a point value based on fat, carbohydrates, protein and fiber. The idea is that not all calories are equal and that the body processes foods differently based on the makeup of the food and needs of the body.
Weight Watchers also has their online network called Weight Watchers eTools. This is set up as an online community with avatars and message boards where members can chat with each others. Members can track their plan, weight, points, and activity and calculate points. There is a large amount of support and information on their web site.
Jenny Craig takes a slightly different approach to their program. There is a more personal feel to Jenny Craig due to the fact that members have a personalized plan, personal councilor and monitoring system worn to evaluate one’s metabolism. Weekly consultations with an advisor help a member to navigate their weight loss by planning menus. Meals and snacks are purchased through the company. The new program, Metabolic Max, adds an arm band to the mix. This arm band is warn like an iPod or heart rate monitor and measures calories consumed and expelled to accurately track progress and make sure the plan a member is following meets their needs accurately. The idea is to start the member out on the Jenny Craig meals to teach them about balanced meals and portion control and then work them into their own meal planning. A member has the option to go to their local center for their consultations and have their meals delivered there in 2 or 4 week increments, or they can speak with their councilor over the phone weekly and have meals delivered to their home in the same weekly increments. Jenny Craig also offers online tools but not as a plan manager, only as a resource.
Personal goals and personality should dictate which plan to choose (if at all). Weight Watchers allows for more personal freedom and choice with people around for guidance if that is what a member wants. Jenny Craig seems to be more interested in teaching skills with strict monitoring. It depends on what one feels they need to succeed. The new year is a fresh start for many, and maybe one of these plans is what you need to jump start a transformation.