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Pregnancy Stages

Stages in Pregnancy Pregnancy is a very happy and fulfilling experience for any woman. When a woman is pregnant, her body undergoes a num...

Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts

Jun 19, 2012

NO NO for weight loss





what NOT to do when on a weight loss journey:



 
 
 
 
Think of exercise as a chore - if you think of exercise as something you have to drag yourself to do everyday, then you are not going to be able to do it with enthusiasm, and energy that you will need for the session to be productive.

Eat carb heavy food for dinner - in the night, try and keep it light. Chicken, soup, and a nice big salad should be your ideal meal. This will really help in the long run if you form the habit of eating light. 

The same workout for 365 days - doing the same workout day in and day out leads to boredom and fatigue. There will come a time when you won't want to look at that treadmill anymore or only the strongest willpower will make you will yourself to go for your workout.

Skip your meals - skipping meals leads to binge eating, you may be able to sustain it for a short while but eventually your willpower will give way to pure and natural hunger. Don't starve. 

Belittle any low intensity exercise - Any exercise is good exercise if you keep moving. Therefore excuses like 'I can't go to the gym today as my car has gone to the garage' really has no weight because you can just as easily go for a brisk walk around the block. 

Jun 24, 2011

Diet & Exercise during Pregnancy


Pregnancy Diet and Exercise:


The diet in pregnancy is designed to promote optimal nutrition for you and your baby. During pregnancy, your body requires additional calories and nutrients to meet the increased nutritional needs. Research indicates that well-nourished women are more likely to produce healthy, normal babies.

Dietary Guidelines:
 
A healthy diet for a pregnant woman should be nutrient-dense and will require more calories, protein, iron, calcium, folic acid and vitamin D for some women.
 
• Maintain a steady rate of weight gain. Aim for about three to four pounds total during the first trimester and then about three to four pounds each month during the second and third trimesters. An average-sized woman can expect to gain between 25 and 40 pounds overall. 
For different stages of pregnancy visit -->https://www.tipsoflife.in/2011/06/pregnancy-stages.html
 
Excessive use of salt should be restricted in order to avoid high blood pressure.
 
Avoid food that has raw and rarely cooked ingredients. Foods such as soft cheese and unpasteurized milk and juices (these foods have not been pasteurized, meaning they have not gone through the process to kill the germs present).
 
• Wash all fruits and vegetables before preparing. This removes the pesticides and bacteria that may be present on them.
 
Avoid shark, swordfish, king mackerel, tile fish, and most fresh fish. They contain high levels of mercury, which may cause birth defects.
 
Excessive caffeine should be avoided. You should drink no more than one cup of coffee a day.

EXERCISE TIPS:
 
Exercise is very important during pregnancy for you and your baby. At this stage exercise helps you boost your energy level. It helps relieve backaches and also strengthen the muscles of your back, butt and thighs. It also reduces constipation. Strong muscles as a result of these exercises are of great help during labour.
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
 
 • Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.
 
• Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
 
• Drink plenty of water to avoid overheating and dehydration.
 
• Skip your exercises if you're sick.
 
• Opt for a walk in an air-conditioned mall on hot, humid days.
 
• Above all, listen to your body.

Exercise Followed during Pregnancy


EXERCISE During PREGNANCY
Always talk to your doctor before beginning any exercise program. Once you're ready to get going:
• Start gradually. Even 5 minutes a day is a good start if you've been inactive. Add 5 minutes each week until you reach 30 minutes.

Dress comfortably in loose-fitting clothes and wear a supportive bra to protect your breasts.
 
Drink plenty of water to avoid overheating and
dehydration.
 
• Skip your exercises if you're sick.

• Above all, listen to your body.

What exercise can I do?
 
Normally women are advised to go walking as the least strenuous exercise.Whatever is the type of exercise the important thing is to pay attention to your body's warnings. Do gradually increase the duration of exercise or the intensity. Your energy level will greatly vary from day to day. As the baby grows there is a decreased ability to breathe in more air during exercise as the lungs are pressed so you are forced to stop.

What exercises should I avoid?
 
Pregnant women should avoid weight training and sit-ups after the first trimester.
 
Avoid any activities that include:
• Bouncing.
• Leaping.
• A sudden change of direction.
• A risk of abdominal injury.

Take Care After All.