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Eating
Wisely and Weight Loss
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by:
Paul M. Jerard Jr.
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Please
bear in mind that I am not a dietician, or a physician, and my opinions
are those of a Yoga teacher and life-long student of Ayurveda. Always
consult your family physician before changing your diet.
It may be generally agreed that eating wisely and weight loss do not
often agree. Just look back that the parade of “fad diets” that didn’t
seem to work over the long term and, in retrospect, were not wise from
the onset.
This article will be a “union” of ideas from Ayurvedic principles,
modern fitness concepts, and overall strategies for better health.
It goes without saying that a vegetarian diet is healthy. Only a decade
ago, there were many reservations, among local physicians in New
England, in regard to this concept. How rapidly knowledge, insight, and
opinions change.
Marie, my wife, exposed me to the vegetarian diet. Before that, I ate
what is now called the “Mediterranean Diet.” The diet I eat, to this
day, is a combination of the two. The combination of these two,
“classic” diets, are easy for me to live with and it is not an effort,
at all, for me.
That is the biggest hurdle for most people. Many of us take on a
radical dieting change that we cannot live with. Most of us can afford
to make a few small changes at a time, instead of changing everything
at once - unless you are dieting under the guidance of your doctor or
dietician.
Therefore, I propose a few small changes to your eating habits that
will make sense. You do not have to change them all at one time.
Sit down and focus on eating your meal.
Avoid television, reading, heated conversations, etc.
Thoroughly chew your food at a slow pace and do not put more food in
your mouth until you have swallowed the previous bite.
Be aware of how hungry you are before your meal.
Try to avoid too much time between meals, as this leads to over
consumption and your stomach should never be more than three quarters
full, after a meal.
Exercise tip: Some of you practice Yoga and understand the many
benefits of Sun Salutations, but have you ever tried weight resistance?
Strength training increases energy expenditure during a weight
resistance training session. The high intensity of strength training
indicates a high utilization of carbohydrates during a training session.
During the post-exercise recovery period, energy expenditure is
elevated for a period ranging from two to fifteen hours (1). The
increased energy demands are obtained by burning more calories, and a
good portion of the calories are coming from fat stores.
Reference (1) - Melby C, Scholl C, Edwards G, Bullough R. Effect of
acute resistance exercise on post exercise energy expenditure and
resting metabolic rate. Journal of Applied Physiology 75(4): 1847-1853,
1993.
Even if you work every body part just once a week, this method of cross
training will effectively burn calories. When you combine this with any
aerobic activity, you have a powerful combination. Rowing and bicycling
are good substitute forms of resistance too.
Strategies for results: Get help from a qualified Personal Trainer,
Dietician, or a Life Coach. You could do it all yourself, but how much
time do you have to “spin your wheels.” without any progress? These
services exist for those who don’t want to waste time and want
solutions now.
About the Author
Paul Jerard, is a co-owner and the director of
Yoga teacher training at Aura Wellness Center in North Providence RI.
He has been a certified Master Yoga teacher since 1995. He is a master
instructor of martial arts. He teaches Yoga, martial arts, and fitness
to children, adults, and seniors in Providence. Recently he wrote: Is
Running a Yoga Business Right for You? For Yoga students, who may be
considering a new career as a Yoga teacher.
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