How much does it hurt when we see someone who doesn’t get a little plump, but we when we eat few sugars; we are all double folded fat. Sometimes more than often, we get frustrated while trying to get rid of the all the unwanted fat that has been stored in unwanted parts of our body. The health market, these days has been coming up with plenty of original and claimed organic products that help us in the weight loss in the form of pills, powders and what not. Sure, most of these methods do work; but for how long?
Yoga Vs. Dramatic Weight Loss Methods
It is a known fact that losing weight in a shorter duration is not recommended as the methods followed during the weight loss tend to be uncommon, most of the time. In other cases, people are not trained to maintain weight as they follow some unknown and unexplained methods, and once they’ve lost adequate weight, they will start gaining, and the cycle is repeated.
Also, these dramatic methods of weight loss have many side effects including metabolic rate distortion, hormonal imbalance etc. Therefore, the most effective way of losing weight is by eating a healthy diet and subjecting it to the right kind of physical strain.
Benefits of Yoga
While exercises, training in gym are the contemporary methods involved in physically straining your body; Yoga has been considered as the holistic method to lose weight without any side effects and also with many benefits like skin rejuvenation, increase energy levels, decrease in mood fluctuations, increase in Keratin levels, enhanced digestion and stronger immunity as well.
Yoga also can keep you mentally sane so that we can make ourselves comfortable in the skin and feel less stressed under pressure. By practising Yoga, you can rebalance your body on the whole unlike concentrating entirely on the ideal body which we usually try to achieve by putting ourselves under a punishing extreme to meet the society’s expectations.
Yogic Diet - A Brief
What to eat after Yoga for weight loss, is a predominant question among the practitioners. Yoga, unlike other exercises, is recommended to be done without eating anything. We observe that Yoga is done best in the early mornings, on empty stomachs. In case if you’re doing it anytime after, it is recommended to have a 3-hour gap for the food you have eaten to digest before you practise Yoga. In the three hours before Yoga, try not eating anything or if you’re desperate; you can have fruits that have lots of water. A glass of milk or buttermilk will also help if you’re against taking solid foods.
Water takes around 20 minutes, on the whole, to be digested while fruits take 40 minutes or less. A proper meal with veggies takes around two hours, and a heavy meal with saturated fats and spices might take a maximum of three hours. If you’re doing Yoga in the morning, try intaking honey and lime juice together or just a full glass of milk or warm water.
Why shouldn’t we eat before the Yoga class, if you ask? Well, Yoga Asanas need extreme flexibility, and most of them involve bending of the body parts both forward and backwards. Therefore, the poses cause an additional pressure on the abdomen will push the food upwards and might even make you puke. If you’re doing a Yoga pose when your food is being digested, the blood will also be circulated towards the digestive tract due to this pressure which will result in complicated issues, later.
7 Yoga Diet Principles
After you have started Yoga, you should modify the diet gradually to keep yourself healthy. The basics of the yogic diets include:
Avoid Binge Eating: The most common cause of your obesity is that you’ve been eating emotionally. This is the hardest habit to overcome and therefore, it is important to cultivate the relaxation in your eating. By subjecting yourself to a conscious relaxation method every day, your brain becomes positive, and it reduces the production of Cortisol, the stress hormones. After that, the blood pressure is also reduce helping you in losing weight and mainly the abdominal fat.
Willpower Diet: It is important to have a stronger will power given that you’re embarking to adopt a new lifestyle. So, it is important to let go of all the temptations that you have developed over the years and then start replacing them with better and healthier alternatives. Whenever you feel that you’re going out of control, just go out and choose a nourishing food which is also a little tastier to keep yourself at peace.
Shut the Cravings OFF: Willpower is the most limited resource that I’ve come across. Giving up has become such an easy option given the number of cravings we come across, say on the walk from the office to the home. Therefore, it is important to put an end to the cravings for foods like Cakes, Pizzas, Donuts etc. Stay away from all those foods that you believe has the ability to derail your effort. Minimize the things that you love to eat but which love your fat and create your own stash of replenishing foods.
Ignite the Metabolism: Unwanted weight is the result of your slow metabolic rate which has to be boosted at any cost. Even when your diet is optimal, the inherited metabolic rate might tend to make your liver, sluggish. Therefore, go with natural and plant based foods that can rejuvenate the liver as it is responsible for breaking the fats. Once the liver is well, give an acceleration to the metabolic rate with stimulating foods.
Plant-based Diet: Well, the plant-based foods are known to balance the body, nourish your immune system, eliminate the toxins inside and also increase the longevity. Based on your climate you live in, your body type, availability of foods in different seasons and also your physical activity level; go with the natural foods and regulate your appetite as well.
Modifying with Progress: Weight loss is not a destination. It’s a process that has to be progressed after bifurcating it into different steps. Make sure that you lose only two pounds in a week and after every week, change your weight by checking your body weight, fat levels, etc. Meet the caloric needs of your body with proper food and meditation to get the best results.
Stay Hydrated: Keeping your body hydrated is the most important thing to do when you’re undergoing any kind of physical stress. Therefore, drink atleast 3-5 glasses of water early in the morning and clean the bowels before the Yoga. Once you’re done with the Yoga practice, again drink 3-5 glasses of water after 30 minutes. During the rest of the day, make sure you are saturated enough as removal of toxins also causes dehydration.
5 Yoga Diets for Different Sessions
Yoga can be done at any time during the day and therefore based on the Yoga session; you can eat the below-mentioned ideas.
Early Morning: If you are set to practice Yoga early in the morning, anytime before 8 am; it is recommended to go with empty stomach. Hydrate yourself with half litre of water after 30 minutes of Yoga. Soon after, you can try intaking a little carbohydrate or fat inside including:
- Sprouts, Toasted Veggies, Scrambled Tempeh and Coconut Oil
- Smoothie with hemp seeds, greens and fruits
- Bananas with greens and almonds
- Oatmeal with walnuts, berries, almond milk and quinoa
Lunch: If you have time to do Yoga in the lunch hour; you should initially take something at least 2-3 hours before the lunch to give you the energy and then have a balanced lunch after the session involving:
- Black beans, Guacamole and salsa
- Sprouted Crackers, veggies and grains along with Hummus
- Green Salad with avocado, beans and grains
- Stuffed Carbohydrates that are lightly fried.
Post Lunch: If you want to go with Yoga anytime after 3 PM, you should know that your stomach is already processing the lunch and is quite busy digesting it. Therefore, do not eat anything after the class and if you are too hungry, get a light food like:
- Sliced Apple with Almonds
- A Trail mix made of fruits, seeds, dry fruits and nuts
- Gluten free bread spread with jam or peanut butter
- Hummus with veggies
Night: If you only have time to perform Asana at night after dinner; do not eat anything as it is the digestion slows down during the night In case if you are awake by hunger, take an extremely light snack, right after.
- A glass of Coconut water
- An apple
- Banana with Almond and butter
- Miso Soup
What to eat and drink before Yoga, if at all?
Staying hydrated is important if you’re doing Yoga daily. I recommend an intake of around 8 Oz of water; half an hour before performing Yoga and also take regular dips when you’re doing it. Double the consumption of water, during the day time.
Do not take any other liquids be it Coffee or Tea, as caffeine dehydrates the body more and tea might lay you back a little. If you think it was difficult to drink so much of water in the morning, you can substitute it with Green Tea or Lime juice with honey.
A person should drink water which weighs half of your body weight. For example, if your body weight is 140 lbs, you should drink at least 70 Oz of water altogether. Coming to the eating; take a small meal before 90 minutes of Yoga. While you’re losing weight, your entire intake of food should is divided into at least 4-5 small meals instead of three large meals.
By doing this, you can not only avoid binge eating but also can regulate blood sugars. Therefore, a small snack will give you adequate energy to put you through the Asana. Include a meal with Banana, berries, yoghurt or a protein shake.
What to eat and drink after Yoga?
After spending a power hour of bending, twisting and stretching; it is mandatory that you immediately rehydrate the body and supply some carbonates to keep it in contact. Water does the trick of giving you the required energy, and you can add some electrolytes to increase the vitamins.
Once you are done with the power hour, do not open a wine bottle as consuming alcohol will make you more intoxicated given that you do not have enough water content in the body. The wine will make you too much more dehydrated, leaving the entire effort to waste.
Make sure that your body is getting enough nutrients so that you can build the muscle by reducing fats from the body. In the morning, try eating scrambled eggs with veggies, mushrooms. An alternative to that are fruits, bacon and enough proteins.
If it’s in the evening, try eating lean proteins like salmon, grilled chicken, grilled asparagus or veggies. Do not eat any junk food or sweets that contain saturated fats.
If you have a craving for sweets, make sure that you have the right sugars like having some blueberries, honey drizzles or an oatmeal. Another source of providing vitamins, nutrients and minerals; take a green juice made out of veggies, leaves or have a smoothie filled with vegetables and fruits.
Personally, I know people who are habituated with yoga and who receive benefits from the practice. I believe that Yoga is related to what you eat but you being vegetarian or non-vegetarian doesn’t have any impact on it. You can reduce the amount of heavy meat unlike Chicken down the schedule. Therefore, consume the right type of food and practice yoga every day without skipping and procrastinating to avail a desirable weight loss in a shorter period; that too without any shortcuts.
A thing to remember is that some Yoga poses that tend to be difficult at the starting of your course might become easier day by day and the reason behind this is because your body keeps on shedding the weight that increases the flexibility of the body.