your mind is a powerful thing. when you fill it with positive thoughts, your life will start to change. #mental #mentalwellness #getback
I try not to use the elevator, at least when I am alone. Initially, I started this practice as I never wanted to wait for the lift but slowly it converted to a good exercise form. Now if I take an elevator or lift I feel so awkward. I want to be fit and strong and this is the easiest way I can do my workout on any day. It too helps me in many other ways and I list them below:
- Climbing the stairs will help you in building your leg muscles. It’s an aerobic exercise that also strengthens the muscles of your lower body. When you climb stairs, you are working against gravity, which causes the muscles of your thighs, buttocks, and calves to work harder than they would on level ground.
- Climbing stairs helps you improve your heart rate and it too will increase your lung capacity. The consistent movement of your legs and hips results in deeper breathing increasing your heartbeat, which leads to increased blood flow in all of your body.
- You will burn more calories climbing stairs than you will be walking because it is a more vigorous aerobic activity.
- Climbing stairs will leads to stronger joints and muscles.
- It will help you in losing extra calories which will again help you in losing weight.
- If you are claustrophobic this is the best way to avoid those crowded lifts.
- You are never depended on the lift or elevator.
- You are never depended on the weather for your exercise, you can do this anytime.
- If you have a traveling job, this practice will help you to be fit and you will never miss your workouts.
Using stairs will help you in many ways and you will see the effect of it in a few days.
Note: If you have a history of knee injuries, consult with your health care provider before beginning a stair climbing program/ workout.
As the saying goes “abs are built in the kitchen.” So get ready to be in shape with some changes to your eating habits.
- Eat food rich in protein:
- Eating more protein can reduce appetite, cut cravings and increase the number of calories you burn because protein requires energy to metabolize, a high-protein diet can increase calories burned by 80–100 calories per day. Protein is also by far the most filling nutrient. If you want to lose weight sustainably and with minimal effort, consider making a permanent increase in your protein intake. Not only will it help you lose, it will also prevent or at least significantly reduce weight regain, in case you ever decide to abandon your weight loss efforts.
- Avoid Sugary Soft Drinks and Fruit Juices:
- Another easy change you can make is to eliminate liquid sugar calories from your diet. This includes sodas, fruit juices, chocolate milk and other beverages with added sugar. Studies have shown that sugary drinks are strongly linked to an increased risk of obesity. Though small amounts of natural sugars from foods like fruit are absolutely fine, large amounts from added sugar and sugary drinks can be an absolute disaster.
- Drinking More Water Can Aid Weight Loss
- One very simple trick to increase weight loss is to drink more water. Drinking about 8 glasses of water per day can make you burn around 100 more calories.
- Reduce Carbohydrate Intake
- Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories. Not only that, but low-carb diets also have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome.
- Cook at home instead of opting for packed food
- Cooking at home makes you lose more weight than eating outside or opting for packed food. It’s safe and economical too.
We need to understand how many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity levels and metabolic health.
Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.
My rule book says- “you can eat anything in limited portion if that is cooked at home.”
Frankly, you can eat anything but you need to monitor your portion.
Your body needs time to recover from having your baby. So your practitioner won’t recommend that you go on a diet or start exercising straight after you’ve given birth. Normally, after four to six weeks you can start with some light exercise.
My experience says when your baby is around four to five months start with your goal and give it a time period of six months to get back to pre-pregnancy weight. If you have gained very less then its an altogether different story but if the weight gain is more than 15kgs you will need around five months to lose them. I am considering all the factors when I say around five months.
Let’s understand the right time to start this journey, below are a few questions which you need to ask yourself before starting the journey.
- Is your body ready, when means no pain around your stitches and you don’t feel week?
- Check if you don’t have any swellings around your breast or abdomen.
- Make sure you don’t get your stitches stretch.
- Are you getting proper sleep? Which means during nappy change and feeding duties are you getting enough sleep to start a new journey?
- How important is weight loss for you? Which means are you thinking a lot about it or you are feeling ashamed of your body or you don’t want to buy new clothes?
- Are you breastfeeding? If yes, you are already burning few extra calories and if you feel week then give weight loss a second thought.
- Do you have help or support?
Better will be to check with your doctor but normally after 6 weeks, our body gets ready to start with some exercise.
If you are pregnant, you probably have had some experience with mood swings. You are not alone. mood swings during pregnancy are common. You may be excited about being pregnant, but you can also be stressed or overwhelmed. You may have constant worries that may contribute to your mood swings.
Questions such as:
- Will I be a good mother?
- How am I going to manage financially?
- Will my baby be healthy?
- Am I doing the right things to prepare for my baby?
- How will the life after baby?
- Is this the right time to have a baby? and many more..
What causes mood swings during pregnancy?
Mood changes during pregnancy can be caused by physical stresses, fatigue, changes in your metabolism, or by the hormones estrogen and progesterone. Significant changes in your hormone levels can affect your level of neurotransmitters, which are brain chemicals that regulate mood. Mood swings are mostly experienced during the first trimester between 6 to 10 weeks and then again in the third trimester as your body prepares for birth.
What should I do to treat my mood swings?
It is important to understand you are not alone, mood swings are just another aspect of the pregnancy experience. Knowing that what you are experiencing is normal and somewhat expected may help you cope.
The following list includes some ways to manage your stress level:
- Get plenty of sleep
- Take a break during the day to relax
- Get regular physical activity
- Eat well
- Spend time with your partner
- Take a nap.
- Go for a walk
- See a movie with a friend
- Don’t be so hard on yourself
- Try pregnancy yoga class or meditation
- Try breathing exercises
- Get a massage
- Get help and don’t make yourself tired
- Avoid things which make you tensed and stressed
If your mood swings last more than two weeks and do not seem to get better, you may want to ask your healthcare provider for a referral to a counselor.