I love winters! Winters are the time for holidaying and celebration. Halloween, Christmas, Thanksgiving, and many more- you name it. We meet our family and friends and forget about the weight that we gain eventually. Also, Winters means sipping hot chocolate and slurping hot soups and just lying lazy and cozy in your bed, isn’t it! but hey guys, wait, this is also adding extra pounds to your weight.

Winters do play a vital role in gaining weight. there is no sunlight and this might lead to a lack of vitamin D in the body and this triggers weight gain. I think this affects our mood also. We hide in the cozy shell of our house. There is a lack of activity and exercise, eating more warm and comforting foods, and since it is the holiday season we are just overboard with sugary baked foods, candies, and what not!! Every little bit adds up!

Uhh, It really becomes challenging to overcome this gained weight. Here I am suggesting a few super easy ways (i have tried them myself also) that can help you in weight loss during winters.

1. INDOOR EXERCISES

So what if you cannot go out to the gym, you can exercise at home. Those increasing inches are a motivation that you must shed those extra pounds, else you will have to do away with that beautiful bodycon dress! You can practice yoga, Zumba, dancing, skipping rope, or jazzercise. Yogasana like VAJRASANA helps indigestion. balasana, BHUJANGASANA, TRIKONASANA, and many more can be easily practiced.

2. ADEQUATE SLEEP

You know what! inadequate sleep leads to weight gain. So if you are trying to keep your weight managed you should keep in mind that you should take good quality and adequate sleep. Irregular and inadequate sleep reduces the efficiency to work, performing any type of physical activity, and gyming can be less safe. Reduced sleep increases the urge to eat more and hence weight gain! The sleep of 7 hours is ample for keeping yourself fresh and healthy.

3. LUKEWARM WATER

Our body is 70% water. From here we can well estimate the importance of water for the body. Water is important to carry out many functions in the body and if you intake lukewarm water, it can do wonders for your body. Though warm water can be taken anytime during the day, especially in winters, if you drink 2-3 glasses the first thing in the morning, it can really boost your metabolism and help in burning those extra flaps around your waist and hips! Secondly, warm water helps to remove toxins from the body and gives a push to our metabolism. Kidneys are cleaned and this also keeps the skin well hydrated and radiant. Drinking a glass of lukewarm water 30 minutes before meals reduces appetite and manages your calories.

4. LIGHT DINNER

I just do not understand why some people skip their dinner!! I simply can’t. If all the internal organs are doing their work, lungs, kidneys, and heart, they need the energy to perform their function well. so you must eat the last meal of the day. But yes, it should be a light one. You don’t have to eat like a horse. But like a bird!

Skipping dinner is thought to be an easy way to lose weight and shed extra kilos. But on the other hand, it also slows down the rate of metabolism and leads to weight gain instead. You should have your dinner at the proper time, I mean not very late. Ideally, you must take it by 7 pm. actually, dinner timings depend upon the time of sleeping. Dinner should be done 3 hours before going to sleep.

5. CONTROL YOUR SWEET TOOTH

In order to lose weight, you will also have to control your sweet tooth! Winters are the time to celebrate and enjoy and during this time we are eating lots of sugary and sweet foods. Sugar has a high content of carbohydrates. So consuming less sugar and sugar-containing foods like potatoes, rice, wheat, etc, helps a lot in managing weight. Cold drinks, cakes, chocolates, ice cream, butter, candies, etc should be eaten wisely.

6. GREEN TEA

You might be wondering that how could green tea help you to lose weight in winters. But yes, this is true and you will be amazed to see the results that it has on your body. You can make a variety of green teas at home or buy instant teas from the market. They have an edgy taste and various health benefits. Cinnamon tea, matcha tea, lemon and honey tea, cinnamon turmeric tea, cinnamon lemon tea, etc, etc …you can just make one with your own ingredients that you like. You can have them in the morning or in the evening. Drinking 2-3 cups of green tea in a day is helpful in your weight loss regimen. Green tea is an antioxidant and boosts metabolism. Moreover, it is calorieless. It gives good results if consumed after the meals.

7. WALK AFTER MEALS

A brisk walk of 20-30 minutes is quite refreshing after the meals and it also helps in weight loss and burning some extra calories. It reduces gas and bloating. It improves digestion but you should not walk immediately after having your meals. This can be done about half an hour after your meal. This is because the energy of the body is then utilized in walking which otherwise must be used for the digestion of food. Walking also regulates blood sugar levels. It is a mood booster and reduces stress and anxiety. Overall it helps to improve mental health along with weight loss.

CONCLUSION

If you are on your weight loss journey, you should keep yourself motivated and winters should not be a hurdle in it. You can stay healthy and fit with a little bit of care and proper management of your schedule. Eat well and healthy and stay fit. After all “You are what you eat.” 

The word yoga might be new to the world but for Indians, it is a technique been practiced for thousands of years for healthy living. Yoga was first mentioned in Rigveda. Yoga is the food for the body and soul. It is an art and science that helps in bringing harmony between body and mind. Yoga can be practiced for innumerable reasons, one being weight management!

Even though you (including me) start yoga or even exercises with full 100% enthusiasm, we know that it starts to fade away in a few days due to muscle pain. But do not lose heart guys, you can easily get your perfect shape if you just stick to a simple routine!!

It takes a few days for the body to get used to it. So that your zeal does not fade away you can start with simple yoga exercises for beginners and later on switch onto vigorous ones. Here, I have tried to demonstrate some simple yoga exercises for weight management for newbies.

WARM-UP

It is important to warm up your body before performing the main yoga practices. The muscles are inflexible and hard that might lead to injury if you start exercising right away. So you need to heat your body which would increase blood circulation and make the muscles flexible and ready for it. Warm-up includes a set of some simple body stretches that prepare your body for a further intense workout. It must be done for 5 to 10 minutes. Ankle and knee rotations, shoulder and wrist rotations, neck circles, and hip rotations are some warm-up exercises.

1. BALASANA OR CHILD’S POSE

METHOD :

1. Sit on your knees such that the buttock touches the heels.
2. Inhale and stretch your arms up.
3. Exhale slowly and as you bring them down swinging, lean forward bringing your chest close to the knees.
4. Place your head comfortably on the ground and simultaneously take the arms back such that the palms face upwards.
5. Hold in the position as long as you feel comfortable.
6. Return to the starting position.
7. Repeat it 5 times.

Benefits :

1. It helps to melt abdominal and thigh fat.
2. It stretches the back muscles.
3. Helps to relax the mind.

2. PAWANMUKTASANA OR WIND RELIEVING POSE

METHOD :

1. Inhale, lie down with back straight on the floor and hands should be placed sideways.
2. Fold your knees and bring the thighs close to the chest.
3. Interlock your fingers and clasp the legs pressing them on the chest lightly.
4. Lift your head and shoulders and try to touch your chin with the knees.
5. Hold the position for as long as you can easily.
6. Move the head back, rest the shoulders and straighten the legs.
7. Relax. Repeat it 5 times.

BENEFITS :

1. Releases abdominal air.
2. Help reduce belly and thigh fat.
3. Strengthen the muscles and nerves of the back.
4. Regulates bowel movements.

3. CHAKKI CHALANASANA OR MILL CHURNING POSE

METHOD :

1. Sit on the floor with legs straight and at some angle between them.
2. Keep your back as straight as possible.
3. Interlocking your fingers and arms straightened, lean forward keeping the back aligned, to the right toe.
4. Exhale when you are bending forward.
5. Try to reach the right toe and make a circle move towards the left toe and then back from there towards the abdomen, thereby completing the circle. Inhale while coming back.
6. Do it 5 times clockwise and 5 times anticlockwise.

BENEFITS :

1. Helpful in toning arms.
2. Works all over the abdomen area and helps reduce fat.
3. Improves digestion.
4. Regulating thigh cellulite.

4. NAUKASANA OR BOAT POSE

METHOD:

1. Lie on your back, arms sideways in a relaxed position.
2. Slowly raise your legs and upper body such that the spine is raised.
3. Raise your arms along and keep them straight. They should not be bent from elbows.
4. Remain in the position for as long as you can easily.
5. Return to the original position.
6. Repeat 5 times.

BENEFITS:

1. Lie on your abdomen.
2. Keep the leg straight and feet joined.
3. Bring your hands on the sides of your shoulders.
4. Stretch the toes out.
5. Inhale slowly and raise your head and thoracic area as much as you can.
6. Hold for a few seconds.
7. Exhale slowly and lie down.
8. Repeat it 5 times.

BENEFITS:

1. Reduction of waistline fat.
2. Stretches back muscles well.

6. SETUBANDH ASANA OR BRIDGE POSE

METHOD:

1. Lie on your back.
2. Fold your knees, keeping your hands on the sides.
3. Inhale, and try to raise your back slowly. If you find it difficult, you can hold your heels.
4. Retain the position for a few seconds.
5. Exhale and release the asana.
6. Do it 2 -3 times.

BENEFITS:

1. Toning thighs and glutes.
2. Works effectively on buttocks and belly.
3. Stretches the spine.

7. TRIKONASANA OR TRIANGLE POSE

1. Stand straight. Open your feet about a meter apart.
2. Inhale and turn the left foot out. Open your arms out and exhale.
3. Bend sideways touching your left ankle with your left hand and raising your right arm.
4. Try to look at the raised arm.
5. Hold for some time.
6. Inhale and return. Relax.
7. Do on the other side.
8. Redo 5 times.

BENEFITS:

1. Activates core muscles.
2. Increase flexibility, stability, and balance.
3. Strengthens spine.
4. Tones up legs and thighs.

8.PHALAKASANA OR KUMBHAKASANA OR PLANK POSE

METHOD:

1. To begin with, lie on the floor on your knees and hands.
2. Bring out your right leg and then the left one.
3. Distance between both the palms should be shoulder width. open up the palms so that all the pressure gets equally distributed.
4. Keep the arms aligned and perpendicular to the ground.
5. Legs, back, and neck should be kept straight and in line. Do not sink your lower back in.
6. Hold your breath and remain in asana for as long as you can.
7. Return and redo 5 times.

BENEFITS:

1. Tones abdomen, butt, hamstrings, and hips.
2. Strengthens neck, arms, and leg muscles.
3. Increases strength of the body.

9.MUNDUKASANA OR FROG POSE

METHOD:

1. Sit on your heels so that the butt is touching the heels.
2. Inhale, make fists with thumb tucked in.
3. Place both the fists just under the navel.
4. Exhale, lean forward bringing your face down towards the knees. The stomach moves inwards.
5. Remain in the position for a minimum of 30 seconds.
6. Do it 5 times.

BENEFITS:

1. Works on tummy, butt, and thighs.
2. Relieves constipation and flatulence.

10. MALASANA OR GARLAND POSE

METHOD:

1. Stand straight on the ground.
2. Open your legs out making an inverted ‘V’ and the toes a little outwards.
3. Fold your hands together with your elbows a little outwards.
4. Exhale, Sit slowly as in a squatting position.
5. Press your knees with your triceps so that the knees are tucked properly.
6. Remain in the position for as long as you can comfortably.
7. Come back to standing position and inhale.

BENEFITS:

1. Reduces gastric problems.
2. Increases metabolism thereby improving digestion.
3. Helps to lose weight.
4. Provides strength to calves, thighs, and ankles.

BEFORE DOING YOGASANAS, REMEMBER:

1. Warm-up is of utmost importance before practicing yoga.
2. Every person’s body is unique, so the effect of asana will also be different. you must keep calm and patient guys!
3. In the starting one may find it difficult to do the asana or remain in the pose for a longer period…it takes a few days…so again…be patient and remain motivated!
4. Poses should be done slowly.
5. You must focus on breathing and the alignment of the body.
6. Yoga should be practiced 2-3 hours before meals or 2-3 hours after meals.
7. Keep yourself hydrated. you can drink water 15 -30 minutes before starting and 15 -30 minutes after yoga.
8. If you have any ailment be it physical or internal, you should not practice any asana.
9. Consult a doctor or a physician before doing the exercises.

We all love soups. They are simply mouth watering!! Soups are highly nutritious and have been included as an important part of diet since long . They can be easily prepared and with any ingredients of your choice. They can be taken anytime , be it the day or night, summer or winter!! But in winters they are a delight. Soups have numerous health benefits too.

1. Weight loss

Soups are light and slimming too! provided they are not loaded with heavy creams and butter. They certainly help to burn fat and can be added easily in weight loss regimen. They can be taken anytime but personally… I love them at night in dinner.

2. Wholesome food

Soups are quite nourishing. They are packed with nutrients. Vitamins, minerals and proteins can be obtained from them in fair amounts if the right type of ingredients are used. You can go for mixed vegetable soup or mushroom and corn soup.

3. Roughage and water

The base of any soup is water. A good amount of water is added during its preparation. Hence soup keeps you hydrated and saturated. It also provides ample of roughage. Roughage adds to the fiber content which cleans the gut and improves digestion. I love to add cabbage , carrots ,celery or asparagus…what would you prefer!

4.Easily digestible

Soups are a good way of consuming veggies in an easily digestible form. Cooking breaks down its components and the herbs and spices makes soups easy to digest.

5. Keeps you cozy

Soups are warming and comforting. They are simply soul soothing!! “Winter is the time for comfort,for good food and warmth.” – Edith Sitwell

6. Minimum calories

Soups are minimum on calorie count. The number of ingredients is less and has high water content. Cabbage soup , tomato soup, minestrone,green beans soup, carrot soup and vegetable soup are a good option to be considered.

7. Soups are satisfying

They keep you satiated. You feel full for a long time. Thick soups tend to cause the stomach to expand a bit more so you feel satisfied for a long time…and finally help in weight loss.

8. Immunity booster

Soups boost your immunity. They contain disease fighting nutrients. Tomato soup is a good example. Otherwise also, lemon juice (which is an excellent source of vit. C) can be added to any soup, enhancing not only taste buds but also your immunity. Soups, especially chicken soup gives you relief from sore throat and stuffy nose. It helps in clearing nasal passage.

9. Bone strengthening

I think one of the best way to strengthen your bones is to take bone broth as it provides calcium and vitamins in good amounts. It can be made exclusively from mutton or a mix of beef and chicken bones. The bones should be cooked on a low flame.

10. Superfood for heart

They do are!! Soups are light,if prepared without any heavy creams, canned vegetables or thickening agents,they are wonderful for heart. They are a superfood loaded with proteins, minerals, vitamins and fiber. Try garlic vegetable soup, carrot and mushroom soup, lentil soup and pumpkin soup.

At 40,we start thinking of a middle age when we are not that young that we can eat anything and at anytime as what we could at 30. According to me , as we enter into this golden period ,our body undergoes many hormonal changes that effects us mentally as well as physically. These hormonal changes might lead to increased weight. Hence it becomes essential for us to manage it.

So young ladies, here are a few tips that can help you in your weight loss trip!!

1. Drink enough water

Our body is 70% water….well we all know that…but do you know it helps a lot in weight loss. water is calorie free!! rather it helps to burn the calories. it improves metabolism, gives a feeling of fulfilment and should be definitely consumed before meals.

Drinking lukewarm water mixed with flax seeds or lemon or cumin or fenugreek water, the first thing in the morning can do wonders for you.

2.Eat fresh fruits and green veggies

Include fresh fruits as apart of snacks. fruits like oranges, bananas, apple, water melon, musk melon, avocado, guava, lemon, strawberries can make a healthy snack bowl. They give a sense of fullness as they contain a lot of fiber and hence, making fruits a healthy option in weight loss.

Spinach, carrots, broccoli, asparagus, mushrooms, cucumber, radish, cabbage, sweet potatoes, turnip and sprouts help a lot in weight loss process.

3.Regular exercise

One must include some type of exercise and must follow a proper routine. swimming, brisk walking, jogging , running , full body workout , meditation, deep breathing and yoga are some ways to shed stress and relax your body and mind.

4.Good sleep

Poor sleep tends to increase appetite. A person is unable to make healthy food choices and thus falls for junk and unhealthy food . Good sleep is also important for proper metabolism. So, a good and sound sleep of 6 to 8 hours is must.

5.Never skip breakfast

Actually breakfast lays a strong foundation for the whole day. A tummy full of healthy meal curbs the food cravings for a long period. Eggs, bananas, curd, oats, smoothies, nuts, cucumber and tomatoes or a bowl of sprouts can do wonders in your weight loss journey.

6.Eat judiciously at night

One must not eat a full meal at night . Eat less and light food like salad , soups, cottage cheese. A bowl of pulses can be added too. Another thing to consider is the right time to have dinner which should be at least 2 to 3 hours before going to bed.

7.Oils

Oils make up an important source of fats in the diet. Healthy oils with least count of saturated fats should be used for cooking. You can use coconut oil , olive oil , rice bran oil , canola oil , flax seed oil or almond oil.

8.Hobby time

Yes!! hobby time. Hobby keeps you busy and when indulged in a work we love , we tend to forget everything else…even eating. Hiking , gardening , cycling , painting , swimming or anything that you really love to do.

9.No junk foods

Junk foods must be kept at bay as they are good only for taste but not for your waist. Burgers , pizza , canned fruits and veggies , chips , sugary drinks like soft drinks , chocolates and sweets should be avoided.

10.Calcium intake

Calcium increases metabolism and the body fat is burnt properly, thereby leading to weight loss. Vitamin D intake should not be forgotten as vitamin D helps to absorb calcium properly.

11.Green tea

These contain antioxidants that stimulate fat breakdown process. lemon tea, apple cider vinegar tea , chamomile tea , cinnamon tea , tulsi tea and ginger tea are some examples. Green tea is best if consumed in the morning.

12.Fibrous diet

Legumes and fibers cannot be forgotten if you want to loose weight speedily. You can use them raw or steamed. Beans , green beans , peas , spinach , soaked chickpeas , black beans or green beans are wonderful to eat sprouted. Apart from these , include broccoli, raspberries, kiwi, beetroot , pear and oranges.

13.Probiotics and prebiotics

Yogurt , buttermilk , cheddar cheese and pickles are some common probiotics.

Garlic , onion , cabbage , legumes , lentils are some examples of prebiotics. These keep your gut healthy and thus manages weight.

Conclusion:

At 40 , one must try to be fit as a fiddle. In order to keep yourself alive and kicking , it is essential to eat healthy and wisely. Your motto should be to loose weight and not health. Hope these few tips would help you to be in proper shape.