We are always worried about our weight; while few of us want to shed a few pounds there will be others who are concentrating on gaining weight. Both are equally challenging and in this post, we are trying to find a solution for the losing weight problem. We have often seen that even though we are working out, we seem to have a few extra pounds in the wrong places. That’s because we miss considering those little snacks, cookies and cakes we keep having every now and then. Weight management is a mix of diet and working out and when the goal is to lose weight, being a disciplinarian is important. So, here’re few tips on how to lose weight.
Drinking water is one of the first rules in weight loss programs. You need to drink at least 3 litres of water every day. If accounting the intake becomes a job for you, hire an app that can help you out. There are various water intake apps available for users to manage water intake better.
Drink warm lime water in the morning. You can also drink apple cider vinegar instead of lime water. Add a tablespoon of vinegar to warm water and drink. This intake increases your metabolism. Repeat this before going to bed at the night.
Rapid or sudden loss of weight is not recommended as it usually leads to serious health implications and may be a sign of impending type 1 diabetes.
Dr. Ashish Bajaj, M.B.B.S., M.D.
There’s a saying that you should always have breakfast like a king. It is the most important meal of the day. A nutritious breakfast sets the tone for the day by managing blood glucose levels in the body and metabolism. You can take cereals, eggs and milk for your breakfast.
As your goal is to lose weight in 10 days, you should aim at cutting down 500 calories through diet management and 500 calories through exercise every day. According to nutritionists, women should intake 1200 calories and men should intake 1800 a day.
Start with 30 minutes and gradually try to follow a 1-hour workout program. The least you can try doing is running up and down the stairs. You can add squats, lunges and crunches to your workout schedule. Yoga is also one of the best forms of physical activity for weight loss and management.
Also Read: Mounjaro for Weight Loss: Unveiling the Truth
You can replace your milk tea and coffee with green tea. Two cups of green tea would not just help in your metabolism but also make you feel fresh. If not, avoid more than two cups of tea or coffee in a day.
In my experience of all the remedies for weight loss, Intermittent fasting for 16 hrs a day often gives good results in people who are otherwise healthy. But people with underlying conditions like diabetes, heart disease, kidney disease should not try fasting without consulting their doctor.
Dr. M.G. Kartheeka, MBBS, MD
Also Read: How to Reduce Weight Without Exercise: Proven Strategies and Science-Backed Methods
Make a habit of sleeping for at least eight hours a day. There are various ways you can train your mind to sleep in a few minutes. With this practice, you can sleep on time and give your body the adequate amount that is necessary.
Refined carbohydrates, such as white bread, pasta, and white rice, contain more carbs in them than any other food item, are low in fibre and high in calories. Carbohydrates are an important part of a balanced diet. They’re a great source of energy for your workouts as well as vitamins and minerals. A high intake of refined carbohydrates, on the other hand, has been related to weight gain. Eliminating refined carbs from your diet helps in weight management.
Spicy foods can actually aid in calorie reduction. Capsaicin, a chemical found in jalapeno and cayenne peppers, may slightly stimulate your body’s release of stress hormones like adrenaline, which can help you burn calories faster. Furthermore, consuming spicy peppers may aid in slowing down your eating and preventing overeating. When you’re full, you’re more likely to be aware of it. Ginger and turmeric, in addition to hot peppers, are excellent choices.
Sweetened beverages are high in calories, yet they don’t satisfy hunger the way solid foods do. Water, sparkling water with citrus, skim or low-fat milk or small servings of 100% fruit juice will quench your thirst. If you’re hungry in between meals, try a glass of healthful and low-calorie vegetable juice. Keep an eye on your alcohol calories, since they can easily pile up. Limiting alcohol to the weekends can save you a lot of calories if you consume a glass or two of wine or a cocktail every day.
Many popular snacks nowadays are calorie-dense but not nutrient-dense. Refined grains like cereals, chips, crackers and cookies, as well as calorie-dense liquids like juice and soda, are common culprits. To lose weight, keep snacks under 300 calories and choose nutritious snacks with at least 4 grams of fibre and 4 grams of protein to keep you full. Choose foods that are low in added sugar and sodium, if possible.
Besides these, there are some small changes that you can bring to your lifestyle and boost your weight loss plan. For example, ditch the lift/elevator and take the stairs, avoid colas and packaged drinks, do not sleep immediately after food, go for a short walk after a heavy meal, choose steamed and baked food over fried etc.
While you follow all of the above, understand the rule to not starve your body. You should have smaller meals at regular intervals. Also, snacking can be healthy; just add some healthy snacks to your routine. Besides, when your body craves some sweet or junk, it is okay to surrender to that craving once in a while but make sure to restrict the portion size.
Last but not the least, healthy weight loss is a slow process but incorporating some small lifestyle changes can definitely help you shed those extra pounds in 10 days.
Also Read: How to Get Rid of Love Handles: Effective Strategies Backed by Research
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The deadly COVID has put a stop to the way we go about our daily routine, may it be going to the office, school or going out for a jog. Well, this is the right time we all need to move out of our comfort zones and try a different approach to stay healthy.
Remember, a healthy exercise schedule can prevent you from risks of developing heart diseases, diabetes and many more. It can also help you manage these conditions better. For instance, exercises for diabetes can help lower blood sugar levels and avoid further complications. One of the best exercises to include in your exercise routine would be a plank. What is a plank exercise? How will this be beneficial during the pandemic and how to perform one are questions that this article will answer.
Did You Know ?
A plank exercise is the best exercise to strengthen your core and abdomen. These exercises strengthen your hips, lower back and abdomen and improve your body balance. It is used in yoga, by professional boxers and sports like hockey, cricket and football.
The number of calories you would burn depends on how many minutes you perform a plank exercise daily. For instance, a person weighing 65 kgs would burn 3 calories every minute doing a plank. Here is what your body could benefit from plank exercising.
Apart from muscle growth and endurance, a plank can also help achieve better body balance, posture, as well as coordination. The reason the plank is considered a fundamental part of an exercise routine is because of this. With great balance, you are less susceptible to incurring injuries to single muscle groups during your workout.
The core of your body consists of the spine, shoulder bones, pelvis and joints. With a strong core, you will be able to better perform certain exercises. The 4 most important muscle groups (transversus abdominis, rectus abdominis, oblique muscles, and glutes) that constitute your core are strengthened with the help of the plank exercise.
Practicing the plank pose daily can help to stretch your core muscle groups mentioned earlier. This has a lot of benefits especially for those who engage in yoga.
Since the plank pose mainly works your core abdominal muscles, it is a great exercise to get rid of stubborn belly fat. Holding a plank for a few minutes each day can alone help to trump down belly fat and provide an appealing shape to your body.
The plank posture helps to perfectly align the vertebrae (small bones) in the backbone. This can help alleviate back pain and even delay the onset of or prevent back pain in old age. Moreover, since this pose strengthens your abdominal muscles, it will help support the weight of your body when walking upright. This will further help to prevent back pain.
This pose helps to build abdominal muscles and in many cases even boosts the development of muscles in other parts of the body (due to added core strength). With more muscle mass, you will burn more calories and this will regulate a healthy appetite. Therefore, the plank pose if practised daily can help to improve metabolism as well.
The plank exercise is a type of isometric exercise. Isometric exercises are mainly performed to improve strength. These exercises don’t need movement and can be done in one place. As there is no movement involved, it will provide strength in a certain position only. Therefore, isometric exercises like plank can be done during injuries. Athletes who want to build strength are advised to practice planks.
Dr. Siddharth Gupta, MD
There are many variations of this all-around exercise and each of them provides a unique set of benefits for your body.
The front plank is a rather simple form of this exercise and promotes strengthening of the upper as well as lower body. The side plank, on the other hand, helps to strengthen the oblique abdominal muscles. This can be beneficial in reducing fat on your waist. However, a reverse plank is a slightly uncommon variation of this popular exercise pose. It is, as the name suggests, a reverse of the original position and helps to strengthen your hip muscles (glutes) and inner thigh muscles (hamstrings).
This is the traditional posture of the plank but the difference is that you will need to hold this posture for 2 whole minutes. For people who regularly workout, this may not seem very significant, but for beginners, these 2 minutes could seem quite challenging. This type of plan exercise is great for testing muscle endurance.
These are considered the next level in plank exercises as it puts immense pressure on your core muscles, making them even stronger. You will need to lie down in the original plank position and raise either one hand or one leg. You can alternate between the two for an intense workout. You can also combine this with a side plank and achieve a combination of benefits.
This is one of the most challenging and fruitful variations of the planks that are usually recommended for seasoned gym-goers. However, with careful and steady practice you can achieve this at home as well. All you need to do is lie down in a side plank position and push your leg into your body as you do in crunches. This exercise not only works the core abdominal muscles but also helps strengthen the hip joints.
The plank can also be performed using resistance bands as well. This is an advanced level of plank exercises that you can do if you think you have mastered the basic variations. You can tie a resistance band around your wrists and ankles and slowly push out against it while in the original plank position. This added strain to your muscles and joints will help them become stronger.
Plank exercise focuses on building stamina, endurance, and core strength. This exercise mainly focuses on muscle groups which include the erector spinae (ES), the external oblique (EO) and the rectus abdominis (RA).
Dr. Rajeev Singh, BAMS
Level: Beginner
Type: Front Plank/ High Plank
There are many ways to do a plank exercise, and one simple way is doing the high plank or front plank. This type is similar to push-ups, but the only difference is that instead of resting your body weight on your palms, you should rest it on your elbows.
| Step 1 | Lye down flat on the ground. |
| Step 2 | Place your elbow and legs flat (like Push-ups). |
| Step 3 | Push your body upward and keep your chin tight to your neck. |
| Step 4 | Hold your position for 10 seconds. |
| Step 5 | Bring your body downwards and continue this 3 times and then take a break. |
NOTE: Make sure your back is completely straight when doing this exercise. A plank exercise can be modified into a plank with a leg lift and arm lift. However, if you are a beginner it is recommended you do the front plank workout and it will do you good.
Do not do planks in the following cases:
NOTE: Consult a doctor if for more insight regarding conducting this exercise if you feel any of the above-listed pain.
Ultimately, enjoy the whole process. As and when you give time to this process, you will get tougher and sturdier. And then”¦keep adding few seconds to your stunning plank pose.
Also Read: Benefits of Watermelon Sexually: Exploring Research-Based Effects
YES, plank exercise is a good calorie burner that reduces belly fat. Make sure you also stick to a healthy diet while performing this exercise. Add fresh fruits, whole grains, fish, banana, yoghurt, green tea and avocados to your everyday diet. Also, make sure that you perform this exercise regularly and in the right manner. Between pushing upward and downwards hold the position for 10 seconds and then release your body. Your overall workout must be for 60 seconds.
Planks target the entire body, like the core, arms and shoulders. This full-body exercise can even help in improving your posture and lessening your back pain. So it is important to get your plank exercise position correct. A sloppy plank can cause a variety of ailments that can cause any plank exercise injury, like wrist, shoulder, neck and lower-back injuries. Some of the common posture mistakes are as follows:
In both high planks (full arm extended) and low plank (only forearms) exercises, you might make the mistake of dropping your hips. By doing this, you are releasing the core muscles where you hoped to target, not to mention the additional strain this puts on the lower back and shoulders. To correct your posture, always keep your hips in line with your shoulders.
While doing side planks, keeping your support arm too far away from your body may cause strain on your shoulder, wrist and neck as well. Your shoulder should be aligned over the top of your wrist during side planks to avoid any plank exercise injury. For a perfect plank position, align your support hand directly over your shoulder and hold your other hand high above and legs stretched out, forming a ‘T’.
A lot of people have the mistake of having their palms angled towards the centre of their body while doing their planks. This can make them find difficulty in stabilizing their shoulders and cause a chest collapse. A correct palm position would be to place hands parallel to each other without breaking at the elbows and fingers slightly turned out. This will prevent any injuries.
With so many benefits of this apparently simple exercise pose, it is no wonder that the plank posture is quickly becoming popular among fitness enthusiasts. There are many fitness trainers who have developed their own innovative variations of the plank. Even if you are not able to do the same, you can always go for the different variations and tips given here for similar results. Since the plank is indeed a total body workout as well as an addition to other workout positions, you should definitely consider adding to your workout routine.
Also Read: Exercises for Hip Pain: A Research-Based Guide to Relief
A plank exercise is the best way that you can burn belly fat and improve your body strength. If you’re looking to get into fitness, consider adding this exercise to your everyday schedule. Here are some frequently asked questions that will give you an insight into some of its other facets.
YES, you can do a 3-minute plank workout provided you are in an advanced workout schedule. A 1-minute plank workout is more than required for a beginner, while a 3-minute workout plan could mean that you are at an advanced workout level. However, if you cannot hold a plank for 120 seconds in advanced workout schedules, it could mean you are fat or weak or you may be doing it in the wrong manner.
Here’s what you can benefit from it:
Improves body flexibility
Passes body energy to your arms, legs and spine
Improves running speed and efficiency
It is advised that you plank for not more than 2 minutes. A minimum would be for 1 minute (beginner).
Planks make you tremble in the beginning because this exercise applies your entire body weight to your muscles which means a lot of force.
No, plank exercises strengthen your spine and shoulder, reduce body fat and prevent backaches. It is a simple exercise to stay fit and improve body balance and flexibility. It is advised that you go out for a jog, run cycling or swim to ensure that you look trim.
Planking is a simple exercise that everyone should add to their workout schedule as it strengthens the body core which is the main muscle that carries your entire body weight. However, follow the above-listed steps to perform it in the right manner and you will have whiteness results.
Live Healthy, Stay Safe!
Also read: 5 simple ways to stay fit and healthy
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Exercise is essential for your overall health. Good health and weight loss are interrelated. If a person has a higher body mass index, then they are prone to several disorders like hypertension, diabetes, cholesterol, and other cardiovascular problems. Exercise becomes also very crucial for the effective management of these conditions. If you are diagnosed with diabetes, you can try out these exercises for diabetes to keep your blood sugar levels in check.
Two important factors that need to be considered to lose weight are exercise and dieting. The balance between the two is very important. In your everyday routine, if you follow your diet and skip exercise or work out intensely and not follow your diet then you will see your body behaving very differently.
Exercise has many benefits attached to it along with weight loss. Exercise improves your mood, strengthens your bones, and reduces the risk of many chronic diseases. People tend to pull themselves out from exercise as they won’t have the time to hit the gym or even cannot afford to join a gym or personal trainers to guide them on their fitness journey.
So, here we would like to suggest to you the 7 best and popular exercise programs that you can practice at home and make yourself stronger, fitter and healthier.
Cardio exercise along with weight training (at least twice a week) along with calorie deficit diet is a great way of losing weight without losing muscle mass, however, if one exercises in the morning, he/she will be benefitted more because endogenous steroid secretion inside our body is greater in the morning which aids weight loss and helps in building up muscles
Dr. Nikhil Yadav, MBBS MD,CCEBDM
Walking is considered one of the best weight loss exercises. Walking at a fast pace is a great exercise for burning calories. An exercise program that puts minimal stress on your joints and can be incorporated into your day-to-day activities.
According to many studies, A 70-kg individual burns around 167 calories per 30 minutes of walking at a pace of 6.4 kph. It is also observed that an individual can reduce their body fat by an average of 1.5% and waist circumference by 2.8 cm by walking for 50-70 minutes 3 times per week.
Jogging and Running are considered to be the king of weight loss exercises. These exercises are total body integrated exercises. It will strengthen your legs and be very effective for belly fat. The major difference between running and jogging is the pace. Jogging is between 6 – 9 kph and running will be around 10 kph.
Running and Jogging will approximately help burn 372 calories per 30 minutes and 298 calories per 30 minutes respectively. The combination of these 3 exercises will certainly help improve your muscular strength and overall body weight to keep you fit and healthy.
Exercise Pattern
Set aside 1 hour of your time and include these exercises in your routine.
Skipping exercise offers a complete body workout and helps increase your muscle strength, metabolism, and burn many calories in a short time.
Skipping exercise done regularly will bring in calmness and help to ease depression and anxiety. The workout also increases your heart rate which results in faster pumping of blood across your body to keep your heart in a better and healthy condition. Along with your heart, this exercise takes care of your lungs by keeping them functioning and healthy.
Everybody has a distinctive body and which makes the process obtain different results. Losing weight is nothing but burning more calories than you intake and skipping will surely help you do that. This form of exercise approximately burns calories close to 1300 per hour.
Exercise Pattern
Plank Pose or Plank exercise is one of the most effective full-body workouts. The biggest advantage of Plank’s workout is it targets most of the major muscle groups in the body. It strengthens your muscles in the core, shoulder, arms, chest, back, and hips. Along with these benefits, Plank exercises help in quickly burning the excess fats and calories from the body.
A workout that seems to be a simple and easy one but it’s quite exhausting and intense. The plank exercise is a great example of the longer you workout the better will be your results. You need to focus on holding your plank position for a longer period to find quick and better results.
Plank exercise has different variations that target different muscle and body areas. Each variation is very helpful and keeps improving your core strength, body balance, endurance, and posture.
The Standard Plank: It is also known as The Extended Arms Plank. This position is best suited for beginners who are looking forward to improving their core strength. This workout is great for improving metabolic activity and digestion. The forearm Plank variation is an identical version of the extended arms plank. The target areas of this workout are the core, arms, shoulders, and back.
The Mountain Climbers: Considered as one of the intense variations of plank workout. A full-body workout that burns excess calories and fat from the body. The targeted areas of this workout are the biceps, hamstring muscles, core, triceps, and chest.
Exercise Pattern
The Reverse Plank: This is a variation of the standard plank but done in a reverse manner. This workout is an excellent way to stretch your body. A workout that reduces unnecessary fats and calories from your body. It helps in strengthening your core, shoulders, back, chest, and gluteal muscles.
Exercise Pattern
Also Read: Mounjaro for Weight Loss: Unveiling the Truth
Push-ups are one of the most popular exercises and it is a workout that can be done at any time, anyplace, and by anyone. Push-ups exercise is very useful for weight loss as it pushes your body away from the ground and exerts energy which in turn burns calories.
Push-up exercises are good as it burns calories quickly and makes you focus on the larger muscles in your upper body. Push-up workout also focuses on your chest, shoulders, back, biceps, and triceps. Push up exercise will also strengthen your core muscles and make your body physically stable and healthy.
Push-ups help in building more lean muscles in our chest, shoulders, biceps, and triceps. If you keep practising push-ups for weeks or months or years, then you will build a great amount of muscle mass, and to maintain your muscle your body has to expend its calories.
Exercise Pattern
Pull-ups focus on several muscle groups that burn more calories as multiple muscles like biceps, triceps, back and core are working together. This workout can aid you to get in shape, increasing your ability to burn fat and boosting your metabolism. To complete a pull-up it nearly takes 15 muscles and the primary muscles are your lats and biceps.
According to the study, doing a pull-up workout will help you burn nearly 10 calories per minute. It is recommended that at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity workout have to be done each week as cardio is one of the best ways to burn calories.
Exercise Pattern
Did You Know?
Squat exercises are known as muscle strengthening exercises. The main aim of this exercise is to improve the lower part of the body. Squats help burn calories and prevent fat from accumulating in your lower part of the body. This exercise helps improve your mobility and also balance. A beginner should aim for 3 sets of 12-15 reps of at least one type of squat to expect better results.
Exercise Pattern:
A popular strength training workout that strengthens and tones your lower body and improves overall fitness and athletic performance. Lunges mainly focus on strengthening your back, hips, and legs.
Lunges help in building lean muscle and reduce body fat. It is important to push yourself and include lunges in a high-intensity workout routine with the help of heavyweights. The single-leg movements involved in this workout stabilizes muscles to develop balance, stability, and coordination.
Exercise Pattern
Along with exercises that need to be done at your place for weight loss. There are other factors and methods that can be helpful for weight management. Click here to know more about weight management and weight loss.
Yoga, a 5000-year-old transcription has proved to be an effective weight loss therapy. It is believed to be developed by Rishis and Brahmans and has 5 basic principles: Exercise, Diet, Breathing, Relaxation, and Meditation.
The combination of Yoga and healthy eating has proven beneficial as it helps to lose weight along with keeping your body and mind healthy. It also improves your mindfulness and relation with your body. You can also lower your blood sugar levels by practising yoga for diabetes.
Along with weight loss as its benefit, Yoga has more benefits to offer such as:
Yoga Poses are an integral part of weight reduction. Yoga poses focus mostly on improving concentration and building your muscle tone. Your body should get used to these poses to yield maximum benefits from yoga.
Some of the yoga poses that should be practised for weight loss are:
Calories Burned With Different Exercises
Here is a quick guide on how many calories different exercises burn within what time. Note that these are just general figures and the actual amount will depend on a variety of factors like your weight, age, fitness level, the intensity of your workout and the amount of time you put into each exercise:
| Exercise | Calories Burned |
| Jogging/Running | 372 to 700 calories per hour |
| Skipping Rope | 500-1300 calories per hour depending on weight |
| Planking | Between 2-5 calories per minute (120-300 calories per hour) |
| Mountain Climbers Planks | 650 – 700 calories per hour |
| Pull ups | 1 calorie per pull up |
| Push ups | About 171 calories within 15 minutes (around 343 calories in 30 minutes) |
| Squats | 19-44 calories per every 5 minutes (100-222 calories for every 25 minutes) |
| Lunges | 90 calories per 15 minutes |
| Yoga | Between 180 and 460 calories per session (highly dependent on the type, intensity, duration of the session) |
Perhaps the best time to do your daily workout routine is early in the morning. The main reason behind this is that exercising on an empty stomach is the best way to burn stored fat. Even if you feel irritated by the early alarm clocks at first, it will slowly become a habit for you, a good one at that. Say, you wake up every day at 7 am in the morning. This way your biological clock shifts earlier, thereby making you tired quickly in the evening or night. This helps in maintaining the schedule diligently.
However, there have been studies that suggest that working out in the evening can be better as our bodies use lesser oxygen during that time, which may help enhance our performance and in turn lose weight. Nonetheless, the studies are quite limited and the majority of researchers direct towards morning as the favoured time to exercise if you want to lose weight at home.
Also Read: Best Fruits for Weight Loss: A Comprehensive Guide
Follow these tips to make sure your weight loss programme at home is done properly:
Also Read: How to Get Rid of Love Handles: Effective Strategies Backed by Research
No, Weight loss is a combination of regular workouts and a proper diet. It is important to ensure you strictly follow both to achieve the desired results.
No, Sweat indicates your body’s ability to maintain its normal body temperature. Your body starts to store heat when you sweat so that you can experience cooling by evaporation.
Work out regularly to get in good shape. It is advisable to work out at least 2-3 times a week rather than once in a while.
Calorie intake can be determined by multiplying your ideal body weight by 14. For example, If your body weight is around 135 pounds then you need to consume 1,890 (135*14) calories per day.
It is possible to lose a certain amount of weight in a week by maintaining a strict diet and working out dedicatedly and regularly. You may also try intermittent fasting and make conscious changes in your daily lifestyle like walk more often, to quickly lose weight.
Weight loss is all about the calories you intake and the calories you burn. When you stop eating, the calorie intake goes down. As a result, you will go into a calorie deficit state and lose weight. However, this is not a healthy option. You must watch your calorie intake but eating is important to stay healthy.
Any foods with high carbohydrates and fats should be avoided if you want to lose weight. These include french fries, potato chips, white bread, pastries, cookies and sugary drinks.
Also read: 5 home remedies to lose weight
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Stomach bloating is a common phenomenon that many of us are experiencing these days. With doctors attributing this condition to stress, improper diet and harmful exposure to various pollutants, the situation gets out of hand when the bloating is accompanied by gastric pain or indigestion.
Stomach bloating is different from fat accumulation around the stomach area; it’s, in fact, the build-up of gas around the stomach area that makes it protrude out uncomfortably. Most of the time, this uncomfortable feeling can be handled by bringing out small modifications to one’s lifestyle and eating habits.
If the bloating occurs along with any of the below-mentioned symptoms then its time you raise some alarm bells:
When the body is affected by an infection, the inflammation levels rise and the white blood cell count goes up to around the urinary, abdominal and pelvic organs. This condition could also give rise to rashes, redness, pain and show signs of fever.
When the body is dehydrated, it causes an electrolyte imbalance. To recover and to prevent the reoccurrence of dehydration, the body starts to hold the excess water. During this time, some people also experience constipation. Now, when you try to up your fluid intake, you start to entirely bulky around your midsection.
Many women experience bloating before, during or after their monthly cycle. During the early stage of the menstrual cycle, the estrogen levels rise. The uterine lining thickens, thus, bloating becomes evident as ovulation occurs and more fluids and blood build-up. Once the lady has her period, the excess fluid, blood and tissue are flushed out and the bloating slowly disappears.
Many times, food allergies also cause bloating. Many food items are known to cause excessive gas in the body such as milk and dairy products, prunes, beans and lentils, starchy foods like potatoes and pasta, etc.
Dyspepsia is a common clinical problem seen both by primary care physicians and gastroenterologists. Initial evaluation should focus on the identification and treatment of potential causes of symptoms such as GERD, PUD, and medication side effects but also on recognizing those at risk of more serious conditions such as gastric cancer.
Dr. M.G. Kartheeka, MBBS, MD
There are a handful of good foods that you can incorporate into your diet to prevent bloating. Some of these are:
Probiotics or healthy bacteria don’t need much of an introduction. These gut-friendly bacteria help to kill the harmful bacteria and keep the healthy ones active. So, make it a point to include yoghurt or kefir as a part of your regular diet.
Another effective way to curb stomach bloating is to include healthy proportions of water-rich fruits and veggies in our diet. Thus, try eating lots of melons, cucumber, berries and green leafy vegetables.
A quick way to bid goodbye to bloating is to up the intake of digestion-soothing herbs such as ginger, fennel seeds, parsley and rosemary.
Bloating accompanied by severe abdominal pain in the back, loin or groin and infrequent episodes of nausea and vomiting might be indicative of Kidney stones.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Arthritis is the painful inflammation of the joints. While many people are genetically predisposed towards arthritis, there are many lifestyles and environmental factors that contribute to falling prey to this disease. One of the best things one can do to help ease the pain, foods for arthritis play a significant role. Here is a list you could look into for options.
Adding turmeric to your diet will boost the health of your joints. It is one of the best things to fight inflammation in the body. It is antiseptic and antibiotic.
Vitamin C is helpful in easing the pain of arthritis. Citrus fruits are rich in antioxidants that also help combat the disease. Strawberries, oranges, sweet lime, pineapple, and cantaloupe are good sources of vitamin C.
Tofu, soy milk, and soy products are a great way to fight arthritic pain. Soy fights inflammation and increases immunity.
Safflower and olive oils are another inflammation-busting food component. These provide the fats that are good for the heart and also have cholesterol-lowering benefits.
The anthocyanins found in cherries help with reducing the inflammation of the joints. Raspberries, strawberries, blueberries, and blackberries are other great alternatives.
Milk, yoghurt, and cottage cheese are rich in calcium and vitamin D, which enhance bone health. Vitamin D is essential, as it aids calcium absorption. Also, dairy products increase the immunity of the body.
Omega-3 fatty acids, which are abundant in fish including salmon, tuna, sardines, and mackerel. No wonder these fishes have been trusted by nutritionists and doctors to reduce inflammation and potentially aid in arthritis pain. I strongly recommend eating these fish in portions of 3 to 4 ounces two or more times a week which may protect the heart as well and reduce inflammation.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Rheumatoid Arthritis: Breaking Down Research Findings and Available Management Options
These three are full of sulforaphane, a compound that delays the progression of arthritis. These vegetables are rich in essential vitamins and minerals. Broccoli is particularly rich in calcium.
The inflammation-fighting properties of green tea are legendary. It is rich in antioxidants and is known to reduce the speed of cartilage degeneration and joint damage. Having four cups of green tea has shown considerable improvement in pain management for arthritis patients.
Oatmeal, brown rice, and other whole grains are excellent sources of inflammation-fighting foods. Not just arthritis, whole grains help deal with heart disease and diabetes as well.
Apples are a rich source of fibre and are strong in antioxidants that may aid in inflammation and reduce arthritis pain. Pomegranates, that are categorised as berry fruits, are full of tannins that may help to reduce arthritis-related inflammation. For some extra advantages, mix them into plain yoghurt or add them to a salad.
Dr. Rajeev Singh, BAMS
Kidney beans, French beans, and pinto beans are good for dealing with the pain of arthritis. They add fibre, protein, folic acid, magnesium, and other essential minerals that help improve immunity and combat joint diseases.
The humble garlic has a component, diallyl disulfide, that helps combat cartilage damage.
Apart from being a healthy snack option, nuts are rich in protein, calcium, fibre, and good fatty acids. They aid weight loss, an essential prerequisite to fighting the pain of arthritis. Pine nuts, pistachios, almonds, and walnuts are the best options.
Eating healthy by including lots of raw fruits and veggies and an ample amount of nuts in the diet will produce positive results. Not only they fight inflammation but also control weight gain which is so crucial in arthritis.
Also Read: Fast and Effective Ways to Reduce Inflammation in the Body
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
