5 Secrets to Weight Loss

With the advent of fast food, fast life style there came a silent killer who occasionally made rounds on the daily tabloids. Now we have the whole world talking about it - obesity. People are more aware of it than before and no stone is left unturned to counter-attack it. Most of the common question which comes to us while countering is the way to choose a good path to shred those love handles into six packs or to have a picture perfect summer body.

There can be many ways to lose weight, one can opt for weight training, cardio workouts, circuit trainings but the core ingredients on these paths are dedication, approach, commitment, disciplined lifestyle. Today we look at 5 best secrets that yoga has to offer on weight loss. These tips when put into practice into your regular lifestyle can help you tone your muscles and reduce your weight.
Yoga can be considered as a complete package to weight loss as it is not only about yoga poses but about eating habits and considering a good lifestyle for future. Here are the Weight Loss Secrets.

1.The world is not enough :

There is a whole new world waiting for you outside your yoga studio. Treat your yoga practices as incentives or perks. The real test lies in your day-to-day activity and what you eat.  For this conditioning of the mind is a must. Observe your food patterns and try to cut down on carbs after sunset. Going light on the tummy might help you to wake up fresh and since you didn’t include carbs in your last meal, you have actually stopped the process of carbs turning into fat, when your body is resting or at sleep.

2.Don’t lose hope, lose weight :

Remember that the layers of fat around the tummy have been added over the years. We tend to loose hope and break away easily from the pattern. The important thing here is to believe in the practice and continuing the practice. Yoga helps to reduce weight over a period of time and not instantly. Our minds are conditioned for quick results these days but we tend to forget that there is no other alternative to sweating it out. Partner with a buddy who can encourage you to work out religiously and vice versa. This will enhance your yoga workouts and they will be more fun.

3.Imagine your body as your bank account :

The no. of calories you intake in a day against the no. of calories you burn in a day gives you the deposit for the day. Try to bridge this gap by reducing the intake and increasing the no. of calories burnt. You require a minimum no. of calories in a day to sustain your life therefore it is not advisable to go on a strict diet. Most of the diets are fads and one tends to put on weight once they are out of it. Hence burning the balanced calories is the way to go. Having meals on time will reduce the pseudo hunger call of the body. Also breakfast like a king, lunch like a queen and dinner should be like a pauper. We tend to reverse the saying which accounts for ample no. of calories unused for the day.

4.Surprise your body :

By doing different yoga poses. For example if you have been doing trikonasana for the abs, try doing the child pose. Working or attacking the muscle from different angles will ensure inch loss. Inch loss cannot be a substitute for weight loss but will help you to get the picture perfect image which we aim to get. Learn new yoga poses for working of same muscle group. Yoga has a variety of poses to offer which can help you add a variety in your workout.

5.Beat the boredom :

With going that extra mile. Many times we tend to get bored with our yoga practices. Thinking that it is not working out or you need a break. Approach your exercises with more intensity and stretch your workout for a longer period of time. This will help you to break the pattern or conditioning of the mind. Make most of the weekends by adding cardio training before your yoga session. Once the body is tuned to your yoga practices, your weight reduction can hit a plateau. These extra long sessions can help to break these plateaus.
These secrets are well known facts but we tend to condition the mind as per our liking and turn a blind face knowing what is best for our bodies. Listening to the body plays an important role, don’t go over the board with excessive work outs or strict diets, balanced mind, body and approach will take you long way.

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Repose in these Poses to Lose Weight

Losing weight brings a lot of dedication, commitment, disciplined lifestyle with it. Many of us want to lose weight, we try different diets, work outs, we circuit train and yoga too but somewhere down the lane we tend to lose hope, get bored with the training and give it up. The vicious circle goes on, and body also get tuned to these activities, the next time you hit a program – the body takes longer to break the pattern. Which means that next time you train to lose weight, you will have to put more effort to achieve your goal. One need to sweat it out day in and day out, fight the boredom, shred the inertia to get the fruitful results. Someone is going to smile over a period of time looking into the mirror.
Yoga can help to lose weight. The best part about yoga is that it leaves you fresher and more energetic than before after the work outs. Yoga considered being more of aerobic exercise burns less calories during the workout compared to other strenuous workouts which are as effective. Yoga has its own sweet ways to cut the flab. It is a slow process but it cuts the fat as a knife cuts the butter. Let’s look at the best asanas which can help you to lose the fat.

1. Surya Namaskar: 12 yoga poses combined to form a sequence called Surya Namaskar. It is the best yoga has to offer as far as the poses are concerned. It works on the whole body especially on the big muscle group. A beginner can start with a few rounds of it and gradually increase the no. of rounds. It helps to shred the weight and also known as king of the asanas.
   
2. Warrior Pose: The warrior pose strengthens the hamstrings, thighs, legs and ankles as the body weight is transferred on the thighs with the forward bend. It helps to stimulate abdominal organs which can help increase the stamina. Stamina built up can help you to keep going over a longer period of time. You
   
3. Cobra Pose: This is the pose which works on the chest and the back region. The heart opening pose helps to take deep breaths resulting in more oxygenated blood being pumped to different parts of the body. The oxygenated blood helps to burn the fat. Helps in toning the buttocks too.
   
4. Bow Pose: This is more of an advanced yoga pose but not only helps in burning the fat but also helps in toning of arms and legs. One can feel the stretch in the abdominal region taking this pose. The stretch helps to loosen up the fat in the region. Continous practicing of this asana further melts the loosen belly fat.
   
5. Side Bends: It’s as important to work on muscles in the stomach region as often as working on other muscles group. After a certain age the body stops to grow and the fat starts accumulating in the stomach region. Side bends helps to melt those love handles. These bends might not help to burn a lot of calories but will be instrumental in inch loss. Don’t be surprised if you need to wear belts as your pants will be loose the next time.
   

These poses can work wonders on the body but as mentioned before, weight loss is combination of many other factors which cannot be avoided. A disciplined lifestyle and eating habits can take you long way to the body you have ever dreamed of.

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Surya Namaskar (Sun Salutation):12 poses to leaner you.

Sun Salutation is said to be the complete body workout. Yoga experts say that doing 12 sets of Sun Salutation translates into doing 288 powerful yoga poses in a span of 12 to 15 minutes! Sun Salutation is another example of how good things come in small (read quick) packages.

Sun Salutation: Wholesome yoga workout for ‘busy bees’

Face a time crunch? Want to feel fit but don’t know how? Welcome to the world of Surya Namaskar. Literally translated as sun salutation, Surya Namaskar comprises a sequence of 12 yoga postures. The best part about Sun Salutation is that it works well for those ‘super busy’ people who often complain about not being able to do yoga because of a time crunch. Doing at least 12 sets of Sun Salutation, preferably at sunrise, at a fast pace provide a good cardiovascular workout. If done at a slow pace, these postures help tone the muscles and can be relaxing and meditative. Moreover, it allows you to enjoy the stretch and feel the body getting flexible.

 

 

288 yoga poses in 12 minutes!

One round of Sun Salutation consists of 12 yoga
poses.One set consists of two rounds of Sun
Salutation:first stretching the right side of your
body and then the left side. So, when you do 12
sets of Sun Salutation, you are completing 12 sets
x 2 rounds in each set x 12 yoga poses in each
= 288 yoga poses in 12 to 15 minutes.

Surya Namaskar calorie calculation:

One round of Surya Namaskar burns upto 13.90 calories
for an average weighing person. You can now set the
target for yourself. Slowly you can increase the number
of rounds of surya namaskar to 108. By the time you
reach this number, you will find a leaner you.

30-minutes workout calorie meter

How much calories are you burning
in your 30 minute workout?

Weight lifting = 199 calories
Tennis = 232 calories
Basketball = 265 calories
Beach volleyball = 265 calories
Football = 298 calories
Bicycling (14 – 15.9 mph) = 331 calories
Rock climbing = 364 calories
Running (7.5mph) = 414 calories
Surya Namaskar = 417 calories

 

 

Though pretty much an exercise in itself, Sun Salutation forms an excellent link between warm-ups and intense yoga postures. Start your early morning yoga routine with some warm-up stretches to ease out body stiffness. You can then do a few rounds of Sun Salutation to help increase body flexibility and also prepare the body to stretch more during the intense yoga posture sequence.

Why Sun Salutation is good for you?

But that’s not all. Regular practice of Sun Salutation offers a lot of interesting benefits for every part of the body. These powerful yoga poses have a great impact on the heart, liver, intestine, stomach, chest, throat, and legs – the whole body from top to bottom. It purifies the blood and improves blood circulation throughout the body, and ensures proper functioning of the stomach, bowels, and nerve centers. Practicing Sun Salutation daily helps balance the three constitutions - Vata, Pitta and Kapha - that the body is made up of. 

Sun Salutation: Gratitude with Yoga

Remember those school lessons on how the sun makes life possible on this planet? As a kid, we all learnt about the indispensable role this glowing, yellow ball plays in our lives – casting away darkness, breathing life into the creation. Now, it’s our turn to say ‘thank you’ to our closest star. Surya Namaskar gives us this opportunity. Sun Salutation is a great way to exercise the whole body while feeling grateful to our revered life force, the Sun.

Eager to try out Sun Salutation? Follow these simple steps on how to do Sun Salutation. All you need to do is get onto the yoga mat, flow gracefully from one yoga pose into another, keep smiling and enjoy the stretches. Add a dollop of gratefulness to the Sun to make your Sun Salutation practice more sacred and rewarding. You are now treading your way to a disease-free body and a relaxed mind.

Also you might like to visit how to train yourself for 108 Sun Salutations in one session.

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Yoga For Weight Loss (Kapalbhati and Surya Namaskar) - Step by Step by Art of Living

Yoga For Weight Loss (Kapalbhati and Surya Namaskar) - Step by Step

A potent Combination for Weight Loss - Kapalbhati and Surya Namaskar (Sun Salutation) - Watch step by step instruction from renowned Yoga instructor Mrs.Kamlesh Barwal (Senior Sri Sri Yoga Teacher , Art of Living Foundation)

If you are pressed for time and looking for a single mantra to stay fit, here's the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.
Surya Namaskar is best done early morning on an empty stomach. Let's begin with these simple yet effective Sun Salutation steps on our way to good health.

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Top Yoga Retreat Centers in the United States

Looking for a place to go for a weekend retreat with some of yoga's hottest teachers, or to delve deeply into a specific yoga style? You won't have to pull out your passport to check in to any of the top yoga centers listed below, all of which feature yoga workshops in addition to many other complimentary offerings. The amenities and vibes of these centers does vary a lot, so read up on the accommodations, food, and other services provided to make sure you are heading somewhere where you are going to feel comfortable.

1. Kripalu Center

Where: Stockbridge, Massachusetts What: Though originally associated with an eponymous style of hatha yoga (see Kripalu yoga), these days the Kriplau Center hosts year-round workshops in a myriad of styles with some of yoga's best-known teachers. Kripalu yoga teacher-training programs are also available, as are classes on ayurveda, healthy living, and alternative healing, among many other related subjects. The center is located in the Berkshire mountains and includes hiking trails and lake access. Visitors may opt for private or dormitory-style rooms. Meals are included and always have vegetarian options. Guests are asked to restrict their cell-phone usage to designated areas in order to encourage relaxation.

2. Omega Institute

Where: Rhinebeck, New York What: Omega hosts yoga workshops with top teachers, including Jivamukti teacher training, as well as classes on many other subject including spirituality, healing, and wellness. Located 90 miles from New York City in the Hudson valley, the campus features trails, lake swimming in the summer, canoeing, and tennis, among other activities. Accommodations include cabins, shared rooms, dorms, and the option of camping. Three vegetarian meals are offered daily and guest are also free to attend open classes and make full use of the grounds.

3. Himalayan Institute

Where: Honesdale, Pennsylvania What: Yoga classes and workshops are on offer here, as well as instruction in meditation and spirituality. The head of the Himalayan Institute is Pandit Rajmani Tiginait, a Tantric scholar who leads many classes on this and other subjects. Located on 400 acres in the Pocono mountains, extensive hiking trails are available. Vegetarian meals are provided. Rooming options run the gamut from dorm-style to private guest house.

4. Esalen Institute

Where: Big Sur, California What: Yoga workshops with many prominent teachers (with a slight west-coast bent) are offered at this scenic center on the California coast. Extensive offerings on other subjects are available, including creativity, gender, spirituality, and personal development. The grounds include a beach, pool, garden, and clothing-optional hot springs. Most of the rooms are shared, although private rooms and suites are available at a premium. Scholarships and work study options are available. Cell phones do not work due to the remote location. Three meals a day are provided and feature a full range dietary options.

   

5. Yogaville Ashram

Where: Buckingham, Virginia What: The Yogaville Satchidananda Ashram is founded around the study of Integral yoga, though they offer workshops in other related traditions, including mediation, pranayama, and chanting. Teacher training programs are also available. Situated on 600 acres near the Blue Ridge Mountains, visitors may choose from dorm, shared, or private rooms, or make use of campsites during the warmer months. Three vegetarian meals are provided daily. Activities include hiking, yoga classes, meditation, and kirtan.

6. Shambhala Mountain Center

Where: Red Feather Lakes, Colorado What: This Buddhist center offers workshops on yoga, meditation, and mindful living in addition to the in-depth study of Tibetan Buddhism. A wide variety of housing options are available at the center, ranging from private suites to shared rooms to tents (summer only). Three meals a day are included. Cell phone service is not available. Scholarships and work-study opportunities are available for those with financial need.

7. Sivananda Ashram Yoga Farm

Where: Grass Valley, California What: The Sivananda organization runs two yoga retreat centers in the U.S., one in New York state and the other in California. They also have a center near Montreal, Canada and one in the Bahamas, if you want to travel farther afield. All of these ashrams feature ongoing instruction in Sivananda yoga and regular teacher training programs too. At the California location, accommodations include cabins and camping. A stay includes two vegetarian meals a day. The ashrams also observe a modest dress code and require guests to participate in a fixed schedule of activities.

Some others:

Ratna Ling Retreat Center in California, USA

the Khalsa Healing Arts and Yoga Center in Yardley, PA. USA in 1989.

 

 

 

 

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Our 25 best weight-loss tips from over the years

1. Set a realistic weight-loss goal. Most experts recommend aiming for half a pound to 2 pounds a week.

2. Keep track. Dieters who keep track of everything they eat lose twice as much weight as those who don't, research shows.

3. Motivate yourself. Get a pair of jeans or pants that are too tight and hang them in the kitchen instead of the closet to keep yourself inspired.

4. Get help from family and friends. Dieters who have support from a partner at home lose more weight than those who don't, studies show.

WEIGHT-LOSS CHALLENGE: Lose the excuses to get in shape

SUCCESS STORY: Tom Slater lost more than 100 pounds

5. Move it to lose it. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.

6. Pay attention to portions. A 3-ounce portion of meat, poultry or fish is about the size of the palm of your hand or a deck of cards; 1 teaspoon of butter or margarine, a standard postage stamp; a cup of cold cereal, berries or popcorn, a baseball; 4-inch pancake or waffle, the diameter of a CD.

7. Clean out your pantry and refrigerator. Get rid of the foods that sabotage your weight loss.

8. Create "a dinner deck." This would include 10 favorite quick and healthful dinners written on index cards. Each card should list the ingredients for the recipe on one side and directions for making it on the other.

9. Avoid hunger. Eat regular meals and snacks. Make sure you have some protein foods such as yogurt, tuna, beans or chicken for most meals. Some research suggests that protein helps you feel full longer.

10. Keep produce on hand. Place a bowl of vegetables such as broccoli, snap peas, cucumbers or carrot sticks in the refrigerator. You can eat them as a snack or when preparing meals to take the edge off your hunger.

11. Stock up on "impulse fruits." Keep things like grapes, clementines, small apples, small bananas and pears around the house. These foods are easy to eat without having to do much cutting and slicing.

12. Make some stealth changes. That will get everyone in the family eating healthier. Buy low-fat 1% or skim milk, low-fat cream cheese and reduced-fat cheese instead of the full-fat versions. Use them in recipes to cut the fat and calories.

13. Cut out liquid calories. Eliminate soda and sugary drinks such as sweetened iced tea, sports drinks and alcoholic beverages. Liven up the taste of water by adding lemon, lime, cucumber or mint. Choose skim and 1% milk.

14. Practice the "Rule of One." When it comes to high-calorie foods, you won't go wrong if you allow one small treat a day. That might be one cookie or a fun-sized candy bar.

15. Pace, don't race. Force yourself to eat more slowly and savor each bite.

16. Hydrate before meals. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.

 

17. Downsize plates, bowls, glasses, silverware. Using smaller versions of your serving ware will help you eat less food naturally.

18. Adopt the motto "after 8 is too late" for snacks after dinner.

19. Buy a pedometer. Health experts recommend taking at least 10,000 steps a day, which is roughly 4 to 5 miles, depending on your stride length.

20. Treat yourself occasionally. If your chocolate craving is getting to you, try diet hot-chocolate packets. If you need a treat, go out for it or buy small prepackaged portions of ice cream bars. If you love chocolate, consider keeping bite-size pieces in the freezer.

21. Dine at a table. Eat from a plate while seated at a table. Don't eat while driving, lounging on the couch or standing at the fridge.

22. Dine out without pigging out. Figure out what you are going to eat in advance. Get salad dressing on the side. Restaurants usually put about one-quarter cup (4 tablespoons) of dressing on a salad, which is often too many calories. Best to stick with 1 to 2 tablespoons. Dip your fork into the dressing and then into the salad.

23. Get plenty of sleep. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain.

24. Weigh yourself regularly. That's what successful dieters and those who manage to maintain weight loss do. Some step on the scales once a week. Others do so daily.

25. Reward yourself. When you meet your incremental weight loss goals, say losing 5 pounds, treat yourself to something — but not food. Buy a CD or DVD you've been wanting or go out to a movie with a friend.

Source: USA TODAY research; nutrition bloggers: registered dietitians Dawn Jackson Blatner, Elizabeth Ward, Bonnie Taub-Dix and Keith Ayoob

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Latest Weight Loss Technique: Every Calorie Counts

Latest Weight Loss Technique: Every Calorie Counts

In Maintaining a Healthy Weight

Research Studies report

• ž     33% of Americans are overweight or obese

ž

• ž    Obesity related deaths climbed to over 300,000 per year; 2nd only to tobacco related deaths

• ž     Consuming convenient, prepackaged and fast foods loaded with fat, sodium, sugar and calories too often may be linked to some of our obesity

ž

• ž    Not sitting down with our families to eat slowly and enjoy our meals is harming our bodies and hurting our health

ž

We can change that!

 

With this program, you will learn more about  

•  žWhy Diets Don’t Work

• žPortion Control

• žUnderstanding Food Labels

• Super Foods

 

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