Health And Happiness

Yoga Or Aerobic
Q: I want to lose weight, what would be better for me; yoga or aerobics? Amber
A: Both yoga and aerobics help in weight reduction by burning calories. The important factor here is for how long you have been doing a particular exercise. Good results could be achieved by exercising 60 minutes a day. In aerobics you use oxygen to mobilize the body's energy sources to fuel your movements, such as by running and jogging. All such exercises are done at a steady, rhythmic, repetitive rate. Yoga helps you preserve a youthful look and a well toned body. The principle behind yoga, however, is different. Here the exercises consist of slow movements to execute poses that are held for a time before release. There is a great degree of emphasis on breathing, for each exercise requires the co-ordination between the inhalation and exhalation of breath with the movement. For a better result I would recommend that you go for a combination of both and divide your workouts plan between aerobics and yoga. Also bring more activity into your lifestyle. If you commute to your office by bus then at least try to walk for 20 minutes daily, if there are stairs in your office then use them instead of the elevator. During your lunch break try to walk rather than sitting. These suggestions will make you more active and give you the perfect body. Other than exercising for weight reduction, follow a balanced calorie diet plan suggested by a good dietician.

Sauna Bath
Q: Do sauna and steam baths really help in weight loss? Kanwal
A: Sauna and steam baths are actually in fashion these days. Many slimming centres and beauty parlours offer sauna facilities. It is a misguided perception that hot baths can help one lose weight. There are no short cuts to weight reduction and in order to lose weight a change in dietary habits and life style is needed. It is possible that after a hot bath there are minor variations on your weighing scale but it is not the bad fats you are losing. It is just the loss of water from the body which brings the value on the weighing scale down. Once you are back to your normal routine you will again gain weight. So, for lasting weight loss you need to follow a suitable diet plan according to your age and weight. Merely having hot baths will not give good results.

Yam's Benefits
Q: Could you tell me about the nutritional importance of yams? Afshan
A: Yams, sometimes confused with sweet potatoes, can be found in the fresh fruits and vegetables section of your local grocery store. As with other vegetables, yams are low in fat and provide fiber, essential vitamins and minerals to the diet. Some people like to have it at lunch or dinner with daal or plain boiled rice. If you cook yam for too long then it loses important nutrients like vitamin C. If someone is planning weight reduction then yam is not a good choice for him/her. The amount of calories in a yam depends on how it is being cooked. If you are deep frying one cup yam then calories can go up to 300 while steaming gives only 100 calories. Sometimes for a change we can boil it and add it in meat curry to enhance its taste.

Belly Fat
Q: I am a 30-year-old girl with weight 67kg and height 5 feet. Can you give me some tips on reducing belly fat? Farhee
A: According to your age, weight and height you need to lose about 12kg. It means you should lose 4kg weight per month. If you are already following some diet plan then stick to it; if not then follow this very simple diet plan. First of all cut down all bakery items and junk food from your diet. Drink lots of water before every meal. For breakfast have brown bread and a boiled egg along with tea without sugar. Have a salad and a bowl of vegetable soup for two weeks for lunch, and a cup of yogurt with a chappati at night. Eat oranges or guavas as snacks; they are a rich source of vitamin C. For your belly fat it will be good for you to do ten sit ups in the morning, fifteen in the afternoon and the twenty at night. To keep a check on yourself make a food diary and note down everything you eat.

Need Help!
Q: I am a 19-year-old girl, height 5 feet 6 inches and weight 75kg. Can you please suggest a diet plan for me? Naurin
A: According to your height and weight you have to lose 19kg. As far as your diet plan is concerned you should always mention your daily caloric intake to get the best plan. Avoid junk food if you are at school or college and instead take a sandwich of brown bread or an apple and an orange for your school/college lunch. After coming home, have a bowl of daal soup with vegetables. This will make you feel full and prevent you from having constipation. For an evening snack have a cup of green tea with wheat biscuits. For dinner have a chappati with steamed, baked or grilled fish or chicken. You can also have a green salad with light dressing. For breakfast you can have a bowl of cereal and sometimes you can have a plain baked potato with pepper. Enjoy your food by making healthy changes to your lifestyle. Always start with a small plate and make it a rule that there should be some white space on the plate after you have put food on it which is basically a no food zone.

Emotional Eater
Q: I am a 25-year-old girl, weight 69kg and height 5 feet 3 inches, I am an emotional eater. How can I avoid emotional eating? Ghazal
A: You need to lose about 15kg to get into proper shape. For you the target should be at least 1kg per week as you are quite young and at this age your metabolism is quite fast. You need to go for aerobics daily or at least 5 times a week. If you cannot do aerobics you should go for a walk for 35 minutes everyday. Let me clear here that a person starts burning calories after 30 minutes of exercise so it's never a good idea to walk for 20 minutes or less. Have a glass of juice or soup before you go for your workout. After exercising have a cup of green tea and a guava so that you feel full. Avoid all high calorie foods. If you have to go to a party try to drink lots of water before you leave to avoid over-eating. The best idea to avoid over-eating is to overcome your appetite by drinking lots of water before meals.