Diet and Exercise both are really important in reducing weight. Physiotherapist is the best person to suggest you the best weight loss diet and exercises-Physiotherapy helps you to restore your life back.
Physiotherapists give important info and ability in the multi-disciplinary administration of weight. A patient normally performs physiotherapy practices in painful condition. Obesity is a mental pain and Over weight restrict the patient movement and can cause High Blood pressure, High Cholesterol and High level of triglycerides. Physiotherapy includes characteristic strategies like work out, diet control and daily physical activity to help restore patient normal weight.
Important Tips
- Don’t do dieting for weight loss, if you do dieting, you can do weight loss early aside from it can cause other problems like wrinkles in your face, hair fall, saggy skin and weak immunity.
- Don’t skip your meal for weight loss, if you skip your meal you will gain more weight. You should eat properly and take healthy diet.
- Don’t eat junk foods like burger and pizza etc.
- Increase your water intake.
- Don’t use any weight loss supplements.
Best Diet for Weight loss
- In morning, you start with Detox-Water. In detox-water you can take anything by your choice like lemon-honey water, cumin seeds water, mint water, cucumber water, ginger water or tulsi leaves water. It helps to remove toxins and improve your immune system.
- After 20 to 30 minutes take 5 almonds and 2 walnut (soaked overnight), it gives you energy for full day.
- In breakfast, you can take 1 item in these; 2 boiled eggs, oats, vegetable sandwich or vegetable stuffed roti.
- In Mid Meal, take some fresh fruits.
- In Lunch, first take a bowl of fresh salad and take 1 or 2 wheat-bran roti with any vegetable or chicken.
- In Dinner, take a bowl of rice with lentils or soup.
Take enough protein. Protein helps you to reduce your appetite and gives you healthy metabolism. You have to take protein in your every meal. Best weight loss diet and exercises both are really important.
Best Exercises for Weight Loss
Plank
Place your forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body. Hold this for 20 to 30 seconds. If you are feeling difficult for doing this, you can do a knee plank by resting the knees on the ground and placing your hands directly under your shoulder as if you’re about to do a press up. Hold this for 20 to 30 seconds.
Sit-Up
Sit on the floor bend your knees, keep them together and keep your hands on your chest or on your temples. Doing the sit ups please avoid putting your hands behind your head. Do three sets of ten.
Crunch
Lie down on the floor, bend your knees and place your hands by the side of your head. Now, slowly contract your abs bringing your shoulder blades off the floor. Back to starting position. Do three sets of ten.
Knee high Crunch
Lie down on the floor, bend your knees and keep your legs raised. Aim to touch the knees with your elbows, keep your hands by the side of your head. Squeeze the stomach, your elbows touch the knees. Do three sets of ten.
Dorsal Raises
Lie face down on the floor stretch your arms and legs. Slowly raise your chest and legs off the floor and squeezing the lower back. Slowly lower them back to the floor again. Do three sets of ten.
