i am a office stuff.and i want to lose weight but i always keep busy and i want to lose weight so how can i to do it?
Yoga does not have wonder recipes for weight loss. But basic principles can be applied.
If you want to lose weight, you should think of the following:
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Why do you want to lose weight ? I know the obvious answers, but you have to find an aswer what can mobilize your will. Simply knowing that it would be better to be lean, is not enough. You must think of something nice but very specific -not just generalities - you’d be able to get or enjoy if you’d lose your extra weight.
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What is the amount of excess ? You shoud find your body mass index, and your basal metabolic rate (BMR) You can find nice online tools for these, just google them. Check them now: basal metabolic rate, body mass index
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What would a possible deadline be for your goal ?
If you would like to lose, let’s say, 5 kg (aprox 10 pounds ? ) you’d have to burn 5 x 7000* = 35 000 calories. *- one gram of fat is 9 calories, but because it is a living tissue, it has blood, water, other tissues, so, it is around 7 calories/gram.
Now, most nutritionists agree that it is not adviseable to lose more than 1 kg /week, otherwise there are complications. Stored fat also store certain toxines the body was not capable to get rid of. When you use this fat, toxines are released. Drink more water while dieting.
1 kg of fat/week means around 150 grams of fat(extra weight)/day, that would be around 1000 calories a day. So, in order to get rid of those 150 gram of weight/day, you should have a minus of 1000 calories daily.
Having that, losing 5 kgs would take 5 weeks.
This is where your body mass index BMI and basal metabolic rate BMR come into the picture. Your basal metabolic rate will give you a rough estimate of calories what your body burns every day just to maintain itself. This is around 2000 calories for a 85 kg male with my age. My daily activities, office work (8 hours), walking, home activities, jogging, weight training, yoga, require another 1200-1300 calories.
So, in a day, I have a need for 3200 calories diet.
If I would want to lose 150 grams of fat/day (this is the highest amount what is still safe) I’d have to burn 1000 extra calories, but that would be very difficult. That would require a job change, let’s say to leave the office and become a woodcutter, or I would have to jog for two hours every day. My body probably would not be able to face such efforts.
So what is easier to reduce is the dietary intake.
For me, that would mean a 2200 calore diet. That is not that horrible … but it is not easy. It means that you have only the amount of calories to maintain yourself, and every work (physical or mental) you do will be harder. Why ? Because normally muscles and the brain use glucose for energy. This is natural. When you diet, you’ll have to use the stored body fat, and this is a slower process.
So, in short:
Losing weight takes time. The more patient you are, the more stable the weight loss will be. The above example is an extreme one. Best would be to lose 5 kgs in 2-3 months, that would require only a daily 300-400 calorie minus, which is still hard to achieve but easier. You could split thexse 300-400 calories in half, than you’d be required to get physical for one half, and eat less for the other half.
Some weight training would be advisable also, becasue it is a good way to burn extra calories, and it builds up muscle mass. Don’t be afraid becoming too muscular, it is not that easy. 
Muscles are expensive tissues regarding their energy requirement. If you have more muscles, you automatically burn more calories. Once you lost the weight, and built up some muscle, mainating that balance is easier, and can be done with yoga, and a healthy diet.
No external change will last without a correlating internal shift. What this means is that a person can try every diet in the book, and some may shed pounds, but that will be fools gold and come back without a deep decision to make life changes.
It is this way for all things. You cannot love a partner by purchasing gifts and saying nice things if you have not created a shift (or embraced) the love in the heart. The external behavior, in order to stick, must reflect the internal shift.
That having been said I choose to tell people asking about weight loss and yoga that Yoga is NOT a weight loss system. You may lose weight. However what you are likely to get is a strong awaareness of your own eating habits, patterns, emotions, and reactions which, when heeded can shift your body forever.
If that doesn’t appeal to a potential yoga student then they should try something else. If they are coming to yoga only with the idea of executing a formula for weight loss (-foods + more jumping around = better me) then I think there are better ways.
Many are trying to lose weight and it does not work just to eat less. This causes stress and stress is very fattening. Also they add lots of salt to food. Salt has no calories but makes you fat. Site below on Losing Weight explains this and even quotes the governor of CA. Salt loss is one of the reasons that fasting and the lemonade diet work so well.
Some fats are very fattening and Philadelphia will be making hydrogenated fat illegal. Other fats help you burn fat and lose weight. Jack La Lane made a brilliant statement about losing weight. He said that if man made it, do not eat it. Now people trying to appear smart created the paleomesentary diet. It is complex but follows the same rule as the above.
Thanks for the link Chuck. Looks like a lot of interesting information there.
Good thinking. When I say to my nephew, don’t eat that candy bar, it is unhealthy, he askes me: than why do they sell it ? If they sell it, it must be good, otherwise they would not sell it. And this makes sense. So, who is responsible ?
Concessions to pleasure, this is the real cause. White wheat makes bread more tasty, more easily assimilated. But it also unbalances this food, with less fiber, less minerals, less proteins and enzymes. The same is true for refined sugars, oils, everything. They are fine, tasty, and they digest faster.
Recent resarches show that even cold pressed oils, with high levels of polyunsaturated fats are not healthy. But if you eat the seed they are pressed from, they are. So the best advice really is: eat things given by nature, as they are. The less cooking, boiling, refining, substracting, the better. If you follow this rule, and enter a foodshop, you’ll realise that is only a few things you can aquire.
Not to mention freshness. The more close to it’s natural state a food is, the healthier it is. This means also closeness in time, not just form. A fresh fruit contains much more vitamins, enzymes and only God knows what else, than one what waited days or weeks in a superstore.
This also is a good reason for a vegetarian approach. One does not see beef, bacon, or sausages hanging on tree branches. Meat consumption is not natural, unless you consume it as a carnivore, going for it with you teeths, bloody and raw. Small amount might be healthy for an omnivore, given it consumes it in it’s natural state. But even boiling it makes changes in aminoacids what makes it less healthy. Cooking it on fire makes it contain substances what cause cancer.
Now, one might say, those substances are in small amount. But the effect is cumulative. Research on mice showed that a certain carcinogen always produce cancer at a fixed amount. X miligrams of it always cause cancer, regardless the timeframe it was consumed. Now, for a person who has a self discipline and tempers his appetite, who rarely eats barbecue, that might mean he dies from other causes (old age) before ever developing cancer … One who eats it more frequently, might get to the cancer treshold faster. It is not surprising certain forms of cancer of the mouth area develop beyond the age of 60.
Also a good diet might prevent carcinogens to manifest their ill effect … but a good diet means food in its natural form. And if you think of it, those are fresh fruits, vegetables, beans, cereals, roots.
For diary, is the same. If you suck it out from your mothers breast, it is a blessing. If you drink it as a boiled liquid gotten from of a mammal ten times as big as you, packaged, refrigerated, it might prove not that healthy. Oxidative processes make any food worse.
Basically, all foods contain toxines and unwanted elemets. If not so, we could inject them directly into our bloodstream and we would not need a digestive system. And while this system is as great as it is complex, and adaptable to various diets, one should not abuse it.
A tempered appetite, a yogi approach what says never fill up your belly, is a very good rule. The second, eat natural. Natural foods fill you up faster because they contain fibers. Simply you won’t eat to much, because you can’t. Regularly drink water. Often a less aware person will take his thirst for a need to eat something what causes good salivation.
Take one step at a time. Habits are hard to change. Do not try to change your diet at once. Slowly reduce any pleasures you get from unhealthy foods (cookies, candy, sweet drinks, spicy snacks), and replace them with the pleasure of a juicy fruit or salad, a bowl of cereals mixed with fruits.
Wait for hunger to emerge. Appetite and hunger are not the same. Appetite is when you long for the pleasure of eating. Hunger is when you can eat a dry piece of bread, without anything, and enjoy it.
losing weight is a wide topic…when I moved to the UK i put on 10kg and tried so hard to get rid of it. But swimming and running and eating less all didn’t do it for me.
I started the no-dinner diet. This was hard at first when i was living in a flatshare and my flatmates cooked some great meals. But now I am so used to it. Don’t do it every day and of course don’t stay away from social events that include dinner. Just 3 or 4 times during the week is enough. No food 14hours before breakfast which gave me my last meal at 6pm. That works fine with my yoga practice. I have some food at 4 or 5pm. Do Yoga at 6.30ish and afterwards i’m just having a smoothie or so. The best is…you don’t just loose weight in your sleep…you sleep much better…much deeper. Then you’re really hungry for breakfast and if you take your time for it you start the day really energetic and before you know it you’re whole day is set to that food clock. Now i’m not even that hungry at nighttime anymore.
and the best is…i didn’t cut down what i was eating during the day…and on weekends i still enjoy cookign and big meals.
still got rid of the 10kilos without suffering.
nadine
The first thing you will need to do is set some goals for your weight loss. Second, make sure you are willing to stick to them, without dedication it will not happen.
The original poster of this thread has been banned from Yoga Forums for excessive spam and fishing for traffic. We have left the post up because people have offered some solid and thoughtful advice that will be useful to others, but just not to this original poster. Add more if you’d like, but I thought you should know this before you do.
[quote=mimosasky;5750]i am a office stuff.and i want to lose weight but i always keep busy and i want to lose weight so how can i to do it?
[/quote]
Hi! I see that you are an office girl like me. We actually take long hours sitting in the office and that is what makes it hard for you to loose weight. But the truth is there is a trick in there–think posture. You can start loosing weight by being mindful of your posture in sitting, stomach in-chest out while you are working with your computer. It is a yoga trick which i used before when i was struggling with my weight. Explanation for it would be because of the flow of “energy” or oxygen in the body is normalized such that it enables the body distribute energy evenly.
Not only with posture it will be best for you to be mindful also of the food that you eat. If you are not a vegetarian, minimise eating red meat because
it is hard to digest and has a lot of calories. Remember calories if its more than what you can burn in a day will only turn into stored fats.
[QUOTE=tsanchan19;6438]
Not only with posture it will be best for you to be mindful also of the food that you eat. If you are not a vegetarian, minimise eating red meat because
it is hard to digest and has a lot of calories. Remember calories if its more than what you can burn in a day will only turn into stored fats.[/QUOTE]
Moderator thank you for keeping this post alive.
Tsanchan:
Just asking what are you basing this on? Not debating just wanting to know. I fight with my wieght all the time. I eat the carb meal if I eat a Lunch. However in the eve I eat no carbs. I have lost some wieght the biggest challenge and best thing I could do is skip the coke or any soft drinks. The Iyengar for some reason I burn more than the Birkam (go figure), but not everyday do I do yoga.
[quote=Balen;6471]Moderator thank you for keeping this post alive.
Tsanchan:
Just asking what are you basing this on? Not debating just wanting to know. I fight with my wieght all the time. I eat the carb meal if I eat a Lunch. However in the eve I eat no carbs. I have lost some wieght the biggest challenge and best thing I could do is skip the coke or any soft drinks. The Iyengar for some reason I burn more than the Birkam (go figure), but not everyday do I do yoga.[/quote]
but what [I]do[/I] you eat in the evening?
my basic diet/how i’ve maintained a healthy weight:
[B]BREAKFAST[/B]: [B]fruit;[/B] natural sugars provide natural energy (instead of coffee), usually for me banana, or apple, berries, or orange, sometimes grapefruit (though i really don’t like it); sometimes i eat whole grain cereal with very little lowfat milk.
[B]mid-a.m.[/B]: healthy snack/grains (i’m usually rather hungry after eating only fruit; breakfast has long been a struggle as i grew up eating eggs, bacon, etc; always was my favorite meal)
[B]LUNCH[/B]: [B]protein[/B], e.g. nuts, beans, poultry, salmon etc
[B]SUPPER[/B]: instead of skipping, eat [B]roughage[/B], vegetables. you do not need protein at night but your digestive system can use assistance. also, [I]the earlier the better[/I]- do not eat past 5 or 6 pm. i have been eating closer to 4:30 (i go to bed around 10 pm)
also water, of course, is important. and avoid salt, which doesn’t make you fat as posted earlier, but rather causes the body to retain water and appear “fat” as the body swells. and [I]definitely[/I] avoid coke- that alone has helped me.
it is also best to eat breakfast [I]at least one hour[/I] [I]AFTER[/I] [early] morning exercise.
Proteins are a bit overrated. The recommended daily values are actually double of the required quantity.
The body is quite amazing in reusing it’s own proteins. Proteins are like spare parts, but carbs are the gasoline. A well kept body needs much less protein. If your diet contains a lot of fresh fruits and vegetables, cereals and some nuts, your are fixed. The problem today is not eating little but the opposite.
I tried various high protein diets. They give you what you do them for but you feel miserably.
Now, I am for a high carb diet, no refined carbs, as little fat as possible, and I don’t care about the protein at all. A good quality carb diet has all the proteins you need.
i agree that protein is overrated. but before i changed my eating habits, my schedule was different. until i learned that [I]how[/I] (eat just until one is no longer ‘hungry,’ not until one is “stuffed”) and [I]when[/I] (1 hour after morning exercise, early in the evening) you eat is just as important as [I]what[/I] you eat, in the evening, i ate meals that, 6 days out of 7, included protein (often meats, which i now [I]try[/I] to avoid)- not as a rule, but as a habit, which is actually typical for a lot of people. carbs are actually included on my list of evening avoidits. i just find that roughage is much more beneficial before bed, as far as digestion (though i often wake up with killer gas :oops: ).
Oh, sorry. My post sounded argumentative, but in fact it is just a reflection.
I’ve read your diet, it is quite allright, in my opinion. In fact I am glad that you shared it.
CalorieKing Library - Diet & Weight Loss Information - Posture
hey how are you? you can read this article as reference.
thats for posture. but reality is that in whatever we do we burn calorie even when we are sleeping. you can check it with the experts. during those times im really struggling to be skinny, i read a lot and search the internet. I found out that losing weight is all about discipline. he he you can do it.
[QUOTE=tofurkey;6505]but what [I]do[/I] you eat in the evening?
[/QUOTE]
I dont eat then
hey friend,skipping meals is bad for people who want to lose weight…
just eat a little…every meal:p
hubert, i did not take your post as argumentative; i just thought i should clear mine up.