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April 22, 2018 By Shimpli Patil 9 Comments

Did you know you can burn fat just by breathing?

breathe airYou must have heard from your doctor that you can do without food and water for 3 days but, you cannot go without oxygen or breathing even for 3 minutes. Oxygen is life!!

We cannot see it but, we can feel it. Oxygen performs several functions in our body but, yet taken for granted by all of us.

Oxygen energizes our body and detoxifies the blood by neutralizing the free radicals that enter our body through pollution. It further strengthens the immune system, alleviates migraine/headaches, improves our endurance and performance, and relieves us of stress.

These are no doubt some amazing benefits of Oxygen but, the major benefit that draws attention is the connection of Oxygen with weight loss. Well, that’s a new one you have heard?

We all know that the first requisite for weight loss is burning more calories than we consume. Surprisingly, we can burn more calories just by breathing!

Let’s understand how-

Oxygen is needed for every metabolic process, in fact, the fat combustion occurs more efficiently in the presence of adequate Oxygen. Thus, the optimum oxygen level is as important as the exercise itself if we are aiming to burn fat and lose those stubborn pounds. With less oxygen, our metabolic processes slow down and thus fat storage takes charge and we gain weight.

Moreover, Oxygen is the “food” for our body cells. If our cells are surrounded by a good amount of oxygen, then our tissues and organs have their “fuel” in abundance and most likely will function efficiently. On the contrary, if our cells are not properly fuelled up, the message to our brain is “feed us.” This simply means that we overeat or eat without any reason/hunger if we do not oxygenate our cells well. If most of our energy is derived from oxygen, and the rest is derived from food and water, wouldn’t it lead to a lesser caloric intake and thus aid in weight loss?

Research shows that, over the past 10,000 years, the oxygen level on the earth has reduced by approximately 50%. We humans have got adapted to a climate less rich in oxygen. This has made us inefficient breathers and our bodies have had no other choice but to get used to it.

We can definitely get better at breathing oxygen and actually take in more, thus firing up our metabolic processes and burning fat effectively.

*Firstly, we should do some outdoor exercising. Any open environment (your terrace/garden, etc) will do rather than doing it between the 4 walls of your house. Even if we live in a cramped city, the oxygen levels outside are way better than inside.

*Exercise at such an intensity that you feel the need to breathe more. As your heart rate shoots up and you start sweating profusely, your breathing rate will also increase in order to match up. Take deeper breaths throughout.

*We need to ensure that our back and neck are straight. This would let in more oxygen.

*More you breathe oxygen, better the energy and endurance, allowing you to work out longer-thus paving the way for effective weight loss. Simple logic, isn’t it?

*We have one more opportunity to take in more oxygen and burn fat in a better way. It’s the time before or after eating or during eating. Take in 5 deep breaths before you start the meal or after you are done with the meal or you can do it while eating if you find it comfortable. Believe me; this has worked wonders for many! The fat break down occurs excellently.

Make the most out of this freely available resource and surprise your body with its wonderful effects!

Breathe more and feel the difference!

January 6, 2018 By Shimpli Patil 10 Comments

Body detoxification – A way to rejuvenate and re-energize

Body-detoxification
Most of us are worried when we put on that little extra weight. Recently, one of my pals came to me cribbing about her weight gain. she said that she had tried every possible diet… but nothing seems to work on her! she was desperate that I do something for her.

Amidst listening to her cribs and complaints, I noticed that she looked absolutely dull and was feeling terribly lethargic. It seemed like someone’s sucked all the energy out of her. A detailed conversation with her led me to discover that she was over-exerting herself at work and ending up binge-eating to counter stress.

This, in turn, was followed by unreasonable crash diets and excessive exercise to burn up the excess calories. Little was she aware that her body was actually in dire need of some essential nutrients which could make her healthy for the better.

Today, most of us lead a very fast-paced lifestyle. And this lifestyle is associated with certain inevitable factors such as stress, pollution, physical exertion, few negative habits such as drinking alcohol and smoking etc. As one’s body gets continuously exposed to these factors, there comes a point wherein the body gives up. The body gets weighed down by huge amounts of toxins which essentially needs to be flushed out.

These toxins include waste products that result from normal cell activity, such as ammonia, and also the chemicals that we consume almost daily through the air, water and food like flavoured enhancers, food colours, pesticides and preservatives. A cumulative load of these toxins is known to slow down the body metabolism which in turn results in weight gain and other health-related issues such as indigestion, impaired immune function, low energy levels, lethargy, fatigue, poor concentration, headache, dull skin and so on.

The body has its own ways of detoxifying itself. The liver is the main organ which has detoxification as its primary function. The other organs like intestine, kidneys, lungs, skin and blood work together with the liver to ensure that toxins are transformed into less harmful substances and excreted from the body via urine, stools, sweat or breath.

Just as your car engine needs servicing so that it runs better, your body organs also need to be cleaned at regular intervals so that they perform their functions well and at a faster rate. One way to cleanse your body is through food by including various detox foods into your diet.

Detox foods include the ones that are power packed with vitamins, minerals, antioxidants, fibre and water. The antioxidants neutralize the toxic free radicals that are generated due to stress, excessive exercise, air pollution, etc. whereas fibre and water draw out and eliminate toxins by increasing the frequency of bowel movements and urination.

While detox dieting is a great way of cleaning your body internally, it can be beneficial to lose weight as well.

How is that possible? As detox foods cleanse the liver by flushing out the toxins, it actually gives relief to the liver by reducing its workload. This gives the liver a chance to focus on its next important function which is fat metabolism. Thus, many of whom I know have found that detox dieting is a wonderful way to kick off those extra kilos or to get over a weight loss plateau. Apart from weight loss, the other benefits of detox foods include improved digestion, regular bowel movements, and improved energy levels, lowered levels of fatigue, improved concentration and glowing skin.

Now the next big question is how often should you detoxify yourself? According to me, at least once a week and preferably choose a day which is followed by what you call “a cheat day”. So after having an exhaustive week and a fun-filled Sunday where you break free and grab that cup-cake or a pan pizza, Monday is a perfect day to detoxify yourself. A detox food menu would ideally include colourful fruits, all kinds of veggies – either stir-fried or in the form of soup/juice/salad, beans and lentils, nuts and dry fruits, oats, beverages such as green tea, coconut water, Aloe Vera juice and many more.

Remember, we are keeping the proteins at bay just to avoid burdening our digestive system and kidneys with extra work as proteins are heavy to metabolize. Thus, milk, cheese, butter, cream, eggs, meat and meat products are out of the list. Other foods to keep away during detox include wheat products, excessive sugar, unhealthy fats (saturated and trans fats), processed foods, artificial sweeteners, caffeine and alcohol- that goes without saying!

A detox diet will, therefore, rejuvenate your system, re-energize you and gear you up for all the meetings and assignments lined up for the week. A word of caution here –Pregnant and nursing women shouldn’t go for Detox diet. Otherwise, it’s an amazing experience. So get started with it and feel the difference.

October 31, 2017 By Shimpli Patil 1 Comment

Did you know? Water is a Super-nutrient – Part II

drinking-water

So how do you create the need to drink water

In my first part we looked at how water is an important nutrient in our body and why it is important to keep ourselves hydrated. In this second part I will tell you how do you keep yourself hydrated?

The answer is very simple – Keeping a bottle of water handy and sipping on it whenever you look at it. Personally this has worked well for me as I myself was terrible at water intake at one point in time. I could hardly drink even a litre throughout the day. Luckily, I was very well aware of the reason and I decided to overcome this problem.

Before stepping out of the house, I made sure that I have carried my water bottle. I followed this for quite a while and now it’s become a habit. If I deprive myself of water now, I can feel my cells and organs screaming out loud for water! My mouth starts to feel the dryness, ad to that the feeling of dullness and low energy, concentration level dips and my head starts aching if I am not well hydrated. These are some physiological signals that my body sends which compel me to grab a bottle of water immediately. Thus, once you make your body cells habituated to drinking enough water, your body makes sure you drink enough of it by sending you the thirst cues more often, thus creating the need to drink!

Now the question is how much water is enough for you?

There are different recommendations for water intake. A rule of thumb is one should drink about 3 litres (12 glasses) of water per day. However, different people need different amounts of water to stay hydrated. For some people, fewer than 8 glasses may be enough. Those who indulge in lot of physical activities and exercise have higher water requirements. The best way to check if you are well hydrated is to check your urine. If your urine is consistently colorless or light yellow, you are most likely to be optimally hydrated. Many a times, increasing your water intake may also increase your rounds to the washroom.

My answer to this problem is that, one should divide the water intake throughout the day instead of drinking 1 bottle at one shot. It’s always worked if you drink 1 glass of water every hour. This reduces the frequency to visit the washroom often and makes sure you are well hydrated throughout the day.

Let me summarize a few tips for staying hydrated

  • When you are out, consider carrying a reusable water bottle so that it could be re-filled with water once it’s empty. This can also make it easy for you to track how much water you actually drank through the day.
  • If plain water doesn’t fascinate you, try squeezing a lemon to your drink
  • Ensure that you drink water before, during and after your workout.
  • Begin and end your day with a glass of water
  • When you feel hungry, drink water. This will help you find if it’s just the thirst or you are actually hungry. True hunger will not be satisfied by drinking water.
  • Prepare a schedule if you have trouble remembering to drink water. For instance, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed or as I mentioned before, drink a small glass of water at the top of each hour.
  • Drink water when you go to a restaurant. It not only keeps you hydrated but also keeps you full so that you eat in controlled portions.

Take-away message: Stay well- hydrated, keep glowing and keep fit!

 

October 30, 2017 By Shimpli Patil 2 Comments

Did you know? Water is a Super-nutrient…Part 1

Girl drinking water

Not many are aware of the fact that ‘Water’ is a super-nutrient. When asked which are the nutrients the common answer is carbohydrates, proteins, and fats. Some manage to include vitamins-minerals too.

Water is an important nutrient for our body and it is abundantly available. It is important from the point of view that if our body is not well hydrated then the other nutrients in our body don’t get metabolized well. Thus, the fate of other nutrients is completely dependent on water.

Water makes up for around 60-70% of our body weight. However, the amount of water contained in different body cells varies. Muscle cells comprise of 70-75% water whereas fat cells contain 10-15% water. Therefore, a muscular person will always have a good percentage of water in his body.

When one doesn’t hydrate himself adequately, his cells start losing water and the adverse effects of dehydration sets in. Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as a heat stroke.

It is possible to go without food for a long time, but people cannot live without water for more than a few days. Every cell and organ depends on water to perform innumerable functions. The most essential functions include the following:
• Removal of waste and toxins out of the body
• Regulating the bowels
• Transport of nutrients and oxygen to all the cells
• Helping the heart pump blood efficiently
• Controlling the blood viscosity, blood circulation and thereby the blood pressure
• Regulating the body temperature
• Lubricating the joints
• Protecting the organs and tissues
• Helping in saliva production

Most of us are aware of these essential functions of water, yet many of them fail to drink enough of it on a daily basis. When questioned, a wide variety of reasons follow, “I tend to forget”, “I don’t feel the need to drink it”, “I don’t feel thirsty”…and so on. It’s been observed that many people tend to confuse thirst with hunger as our brain sends similar cues for both. Thus, some people end up grabbing some snacks in response to a thirst cue which could have been satisfied just by sipping water.

To be contd……..

In our next part we will talk of How do you create the need to drink water?

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