Exercising regularly, every day if possible, is the single most important thing you can do for your health. In the short term, exercise helps to control appetite, boost mood, and improve sleep. In the long term, it reduces the risk of heart disease, stroke, diabetes, dementia, depression, and many cancers. The Centers for Disease Control and Prevention recommend the following:
For Adults Of All Ages
- At least 150 minutes of moderate aerobic exercise like brisk walking or 75 minutes of rigorous exercise like running (or an equivalent mix of both) every week. It’s fine to break up exercise into smaller sessions as long as each one lasts at least 10 minutes.
- Strength-training that works all major muscle groups—legs, hips, back, abdomen, chest, shoulders, and arms—at least two days a week. Strength training may involve lifting weights, using resistance bands, or exercises like push-ups and sit-ups, in which your body weight furnishes the resistance.
For Pregnant Women
The guidelines for aerobic exercise are considered safe for most pregnant women. The CDC makes no recommendation for strength training. It’s a good idea to review your exercise plan with your doctor.
At least 60 minutes of physical activity a day, most of which should be devoted to aerobic exercise. Children should do vigorous exercise
‘Liquid diet plan’ and ‘liquid diet for weight loss’ are expressions that are no longer confined to the realm of celebrities. In the past decade, a lot has changed. People have grown more conscious of one’s self-image. These days people are seen abandoning their epicurean lifestyle that propagates the motto ”eat, drink and be merry”, and strive towards a healthier lifestyle. To remain healthy and lose some fat that you have gained by eating all the greasy foods, you have to switch your lifestyle and follow a diet plan. Liquid diet is one of the most used ways by various people who want to lose weight. Let us get into detail and throw some light on the subject matter.
What is Liquid Diet?
As the name implies, it means to follow a diet plan in which you will be consuming calories in the form of liquid. Some people prefer to switch a certain number of meals with liquids a day while following a liquid diet plan, while others shift entirely to a liquid diet for weight loss.
While following a liquid diet, you can juice fruits and vegetables or have soups. A liquid diet typically does not provide much space for non-vegetarian items or items containing unhealthy fats. It is one of the reasons it accelerates weight loss exponentially.
Does Liquid Diet Plan for Fat Loss work?
Are you are aiming to lose some weight or slash down your body fats? Going on a liquid diet plan is the best thing you can do.
The liquid diet cuts down all unnecessary calories and aids in rapid weight loss. However, you must know, after a certain point in time when your body gets accustomed to getting lesser calories, it starts saving energy. So, when you switch back to your regular diet, you might end up gaining more weight than you lost.
To make the liquid diet work in your favor, you will have to switch back to your regular diet with caution, care, and self-control.
After strictly adhering a liquid diet plan for days, you will have the most irresistible temptation to run to the nearest burger joint on the day you switch to your regular diet! We advise you to check that craving right there if you do not want to gain more weight than you lost.
How Does Liquid Diet Work for Weight Loss?
Liquid diets are perhaps the most resorted to by dieters around the world when targeting weight loss. Here is how liquid diet works to give you that slim belly and the toned look.
1. Detoxifies Body
Detoxifying is one way to kick start the process of weight loss. The ingredients that are incorporated into the liquid diet are high in antioxidants. These antioxidants scavenge the free radicals and detoxify the body. Another thing that aids in detoxification of the body is ‘water’, which will constitute a major portion of your meals while you are on a liquid diet.
2. Slashes Calorie Intake
The juices, soups and smoothies that you will be consuming while on a liquid diet are low in calories. So, your body will get lesser calories than it is used to. It will start burning the stored-up fat (glycogen) and cause weight loss.
3. It is Nutritious
In spite of containing low calorie, liquid diet is nutritious. The content of the liquid diet is fresh veggies, fruits, nuts, yogurt, and soups. These have good nutrition value and are high in vitamins. One of the best things about liquid diet plan is that it cuts down calorie intake but does not compromise with the daily nutrition value.
4. Great for Digestion
If there are days you avoid wearing a body-hugging outfit as you feel bloated and out of shape, then liquid diet is your thing. A liquid diet will go super-easy on your digestive system and give you good bowel movements because of its high-water content. Additionally, we would advise you to make smoothies without skinning the fruits and veggies to get your daily dose of fiber for even better digestion.
5. Saves Time
People often complain that they do not get time for working out. Guess what, you will save a lot of time if you go on a liquid diet. You do not have to grease your pan or wait for an hour for the oven to beep. Just throw in the fruits and veggies (add some nuts too) into a blender or juicer, and your meal will be ready in no time! You will save a lot of time which you can utilize you exercise and lose some more weight.
Side Effects of Liquid diet for weight loss
Liquid diet plan for fat loss is a great idea, but too much of any good thing is not good. If you subject your body to a harsh diet containing low calorie, it can indeed have some possible side effects. The side effects of liquid diet are; –
Though liquid diets are high in vitamins, but it slashes the protein intake by a considerable bit. It might lead to muscle loss, and you might feel weak if you follow this type of diet for too long.
Impairs Proper Brain Functioning
Your brain needs calories to function properly. In fact, your brain burns up to 20 percent of your daily calorie intake. If you take lesser calories, your brain will not get sufficient fuel to function properly. You might face moderate to severe mood swings and have irrational thoughts if you follow a liquid diet plan for fat loss for a prolonged period.
1. Exercise is great for your brain.
It’s linked to less depression, better memory and quicker learning. Studies also suggest that exercise is, as of now, the best way to prevent or delay the onset of Alzheimer’s disease, a major fear for many Americans.
Scientists don’t know exactly why exercise changes the structure and function of the brain, but it’s an area of active research. So far, they’ve found that exercise improves blood flow to the brain, feeding the growth of new blood vessels and even new brain cells, thanks to the protein BDNF (brain-derived neurotrophic factor). BDNF triggers the growth of new neurons and helps repair and protect brain cells from degeneration. It may also help people focus, according to recent research.
2. You might get happier.
Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten mood and relieve stress. “For years we focused almost exclusively on the physical benefits of exercise and really have ignored the psychological and emotional benefits of being regularly active,” says Cedric Bryant, chief science officer of the American Council on Exercise.
3. It’ll make your skin look better.
Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn’t atrophy, but to make sure there’s good blood flow to the skin,” says Anthony Hackney, an exercise physiologist at the University of North Carolina at Chapel Hill. Train long enough, and you’ll add more blood vessels and tiny capillaries to the skin, too.
The skin also serves as a release point for heat. (See “Why Does My Face Turn Red When I Exercise?” for more on that.) When you exercise, your muscles generate a lot of heat, which you have to give up to the environment so your body temperature doesn’t get too high, Hackney says. The heat in the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere.
4. Your fat cells will shrink.
The body uses both carbohydrates and fats as energy sources. But after consistent aerobic exercise training, the body gets better at burning fat, which requires a lot of oxygen to convert it into energy. “One of the benefits of exercise training is that our cardiovascular system gets stronger and better at delivering oxygen, so we are able to metabolize more fat as an energy source,” Hackney says. As a result, your fat cells—which produce the substances responsible for chronic low-grade inflammation—shrink, and so does inflammation.
5. It can help you recover from a major illness.
Even very vigorous exercise—like the interval workouts Gibala is studying—can, in fact, be appropriate for people with different chronic conditions, from Type 2 diabetes to heart failure. That’s new thinking, because for decades, people with certain diseases were advised not to exercise. Now scientists know that far more people can and should exercise. A recent analysis of more than 300 clinical trials discovered that for people recovering from a stroke, exercise was even more effective at helping them rehabilitate.
Dr. Robert Sallis, a family physician at Kaiser Permanente Fontana Medical Center in California, has prescribed exercise to his patients since the early 1990s in hopes of doling out less medication. “It really worked amazingly, particularly in my very sickest patients,” he says. “If I could get them to do it on a regular basis—even just walking, anything that got their heart rate up a bit—I would see dramatic improvements in their chronic disease, not to mention all of these other things like depression, anxiety, mood and energy levels.”
Obesity is a multi-factorial disorder, which is often associated with many other significant diseases such as diabetes, hypertension and other cardiovascular diseases, osteoarthritis and certain cancers. The management of obesity will therefore require a comprehensive range of strategies focussing on those with existing weight problems and also on those at high risk of developing obesity. Hence, prevention of obesity during childhood should be considered a priority, as there is a risk of persistence to adulthood. This article highlights various preventive aspects and treatment procedures of obesity with special emphasis on the latest research manifolds.
Obesity can be described as the “New World Syndrome”. Its prevalence is on continuous rise in all age groups of many of the developed countries in the world. Statistical data reveals that the problem of obesity has increased from 12–20% in men and from 16–25% in women over the last ten years . Recent studies suggest that nearly 15–20% of the middle aged European population are obese  and that in USA alone it is responsible for as many as 3,00,000 premature deaths each year . Obese patients have been associated with increased risk of morbidity and mortality relative to those with ideal body weight . Even modest weight reduction in the range of 5–10% of the initial body weight is associated with significant improvements in a wide range of co-morbid conditions [5–9]. Obesity, which was once viewed as the result of lack of will power, or a lifestyle “choice” – the choice to overeat and under exercise, is now being considered more appropriately by the modern world as a chronic disease, which requires effective strategies for its management.
Obesity, in simple terms, may be defined as a state of imbalance between calories ingested versus calories expended which would lead to excessive or abnormal fat accumulation. Body Mass Index (BMI) is a measure of weight corrected for height and which reflects the total body fat and has been the most accepted parameter for defining over weight .
Optimal BMI increases with age. WHO also classified over weight according to BMI . There is a very good correlation between BMI and the percentage of body fat in large populations.
Percent Body fat = 1.2 (BMI) + 0.23 (age) – 10.8 (gender) – 5.4
Where gender = ‘1’ for men and ‘0’ for women.
It follows from this equation that for a given height and weight, the percentage of body fat is about 10% higher in women compared to men. The reason for this could be that in women, the excess body fat is usually distributed as subcutaneous fat and is mainly peripheral (thighs, buttocks, breasts) where as in men there is a relative excess of body fat stored in abdominal cavity as abdominal subcutaneous fat.