Nowadays obesity is the scariest thing in our daily life. Its an epidemic disease like cancer. But we can control this without any medicines and operations. We can take control of obesity with proper exercise in our daily routine. Its a time taking process not a shortcut but this the best way to reduce our body fat.
Effects of obesity
OBESITY is a big problem. Overweight effects on our body so badly day by day. Obesity invites so much problem in our body, like:
- High Blood Pressure
- High Cholesterol
- High blood sugar
- Fatty leaver
- Deficiency of energy
- Heart disease
- Kidney Problem
- Breathing problem
- Pregnancy problem,
- Hepatic stenosis
- Type 2 diabetes
How to lose our overweight and gaining our body strength?
We need to change a little bit in our daily life with our food habit. We have to eat.
- Eat green vegetables, fewer carbohydrates, and protein, vitamin c should be maintained on daily food habit. and grains.
- Exercise more, daily 1-hour minimum.
- Don’t use animal based oil in regular food, take vegetable base oil, low fat and high fiber.
- 3-4 ltr water per day, try to drink 1 or 2 light warm water.
- Junk food, soft drinks, and hard drinks should be avoided strictly, eat homemade food and continental food. Try to maintain only 2 tablespoon sugar.
- Try to drink 4-5 times green tea without sugar.
- Control the Calorie you have taken every day. (1200 Calorie) (Make a chart of 1200 Calorie diet for an adult person.)
- A BMI between 25 and 29.9 is overweight
- A BMI of 30 or higher is Obese
We are surrounded every time all type of gadgets, use to live modern-life to make our life easy. In the end, we don’t use total 1,800 kcal in a day, because and it’s a major reason to increase our body fat.
So, I am starting to share some basic exercise to help you to get rid of overweight.
DIET PLAN FOR LOSING WEIGHT
Actually, we just need to change our food habit to control our weight. We have to eat more but not at a single time, have to divide them as well. Especially we have to be careful that we are not skipping any meal and the time gap between two meals should not be more than 10 hours.
Like breakfast should take within 10 hours after dinner. Its mean early to bed, early to rise, after that 30/45 min exercise then take breakfast.
Breakfast should be heavy, then the amount of lunch should be less than breakfast, and dinner should be lighter than that. Because when we sleep at night then we do not need so much energy.
At night we don’t need more energy as we just have to digest the food what we take as dinner.
1200 calorie diet Plan
The main logic in the 1200 calorie diet is to restrict the calorie consumption, this is the most effective ways to lose 20 pounds in about 90 days. This diet plan can be followed by everyone depends on there weight and height, medical history, genes. The best way is to consult a doctor or dietitian for your plan what will suit you.
Importance Of Exercise
No specific exercise is recommended when you follow this diet plan, However, you can do basic and core exercise during this period. You should not do excessive exercise, as the caloric and nutrition level intake is too low so don’t go for moderate exercise.
Just lay down straight, fold two legs and hand will be on the side your body, not stiff, just be relax. After that just need to push your upper body to lift up the waist by your legs, don’t give pressure on hands. It just for stretching up your body, relief from back pain and next step to seat up.
Try to hold this 15-20 sec, 4 times. After that stretch out legs, then lift up your legs straight by supporting a wall, then try to spread legs as you can(follow the pic to understand properly). Try to do this 1 min,4 times.
Tips: Try to eat low oil grill food and any soup will be best.
Another one lay down by side, then take your position like the picture, then in medium speed just up and down the leg one by one, if first to do right with right leg then do with left, just for 1 min in total, try to repeat 2 times.