Veggie Blog

Search online and you will find plenty of offers to lose weight overnight. Sadly, there is no such thing as safe overnight weight loss. If you see a number on the scale go down by a pound or two after a night, that is water, not fat. This post looks at why so many of us gain weight, why fast loss is a bad idea, and what a sensible plan looks like.

Why are so many people overweight?

Several things have come together. Fast food and large portions are available everywhere, many meals contain a lot of saturated fat, sugary drinks and processed snacks add calories without filling us up, and many of us eat less fiber than we should. Genetics play a part as well, as do overeating and being less active. These changes explain why about four in ten US adults now have obesity: the Centers for Disease Control and Prevention reports 41.9% for 2017 to March 2020.

Is rapid weight loss a good idea?

No. How you lose weight matters as much as how much. Quick loss through crash diets can leave you with less muscle, loose skin and a sluggish feeling, and the weight often comes back. It also raises the chance of gallstones, because rapid weight loss increases the cholesterol in bile and keeps the gallbladder from emptying properly. The NIDDK page on dieting and gallstones advises staying away from crash diets. A steady loss of 1 to 2 pounds a week is more likely to last, according to the CDC.

Your pace will depend on your starting weight, health, calorie intake, age, sex, sleep, stress and routine, so do not compare yourself with others.

What does a safe plan include?

Start with a checkup. A doctor or a registered dietitian can look at your health, tell you if you have any conditions that matter, and help you design a plan. A good program usually has two parts, an eating plan and an activity plan. It does not depend on supplements or expensive equipment.

Get moving. Aim for a mix of cardio exercise, such as brisk walking, cycling or swimming, and some strength training. Strength work builds muscle, and muscle burns more energy at rest than fat does. Start where you are and add a little each week.

Eat from all the food groups. Carbohydrates should come mostly from whole grains, such as oats and brown rice, and from fruit and vegetables, which also give you vitamins, minerals, fiber and other plant compounds. Include protein from beans, lentils, tofu, eggs, dairy or fish. Fats should come mainly from unsaturated sources, such as olive oil, nuts and seeds, and should be used in small amounts, because fat has more than twice the calories of carbohydrate or protein: about 9 per gram, compared with 4.

Choose lower-calorie foods, not just less food. A plan to cut calories does not have to leave you hungry. Foods that are full of water and fiber, such as soup, salad, fruit and vegetables, fill you up for fewer calories. Our posts on natural weight loss and a healthy diet for weight loss show how.

How do you stay on track?

Check in with your doctor or dietitian from time to time to see how you are getting on. Sometimes the plan will need to change, for example when your weight stops going down. Be patient, and stick with the process long enough to see that it works. Slow, steady change is less exciting than an overnight miracle, but it is the one that lasts. For more, read our weight loss tips and how to lose weight the healthy way.

The original version of this post was called “Cure thanks to Yoga,” and it claimed that there are numerous documented cases of yoga relieving or curing serious illnesses such as Parkinson’s disease, multiple sclerosis, heart disease, asthma and emphysema. I could not find reliable evidence for those cure claims, and they could lead someone to delay real treatment, so I have removed them. This rewrite looks at what yoga can do and where athletes and doctors actually use it.

Can yoga cure disease?

No. The National Center for Complementary and Integrative Health says that research suggests yoga may help relieve stress, neck pain, headaches and pain from knee osteoarthritis, and may have a small benefit for low back pain. It may also help people manage anxiety or depression symptoms, relieve menopause symptoms and help with weight loss for people who are overweight. Notice the word “may” in every case. For Parkinson’s disease, NCCIH reports that a 2022 review of 14 studies with 444 people suggests yoga may help mobility, balance and quality of life in mild-to-moderate disease. For asthma, our post on yoga breathing and asthma explains why people should keep taking their medicine. Yoga is a helpful addition for some conditions, not a cure.

Why do some doctors recommend yoga?

The old post said some doctors prescribe yoga for a range of ailments. It would be more accurate to say that some doctors recommend it as part of a broader plan, usually because it is gentle, can be adapted to different abilities and helps with stress and mobility. NCCIH notes that people with chronic conditions may find that yoga helps them manage symptoms and improve quality of life. A doctor can tell you whether a specific type of yoga is suitable for your condition, and many conditions call for changes. NCCIH lists lumbar spine disease, severe high blood pressure, glaucoma, balance problems and some injuries as examples.

Is chronic stress the cause of many illnesses?

The original text said that one school of belief holds that chronic and accumulated stress is the reason for many modern illnesses, and that yoga treats the cause rather than the symptoms. Part of this is reasonable. NCCIH says that long-term stress may contribute to digestive disorders, headaches and sleep disorders, may worsen asthma, and has been linked to depression and anxiety. But stress is not the cause of every disease, and it is wrong to say that yoga alone fixes the cause of serious illnesses such as multiple sclerosis or heart disease. Managing stress is one useful piece of staying well.

How do athletes use yoga?

The old post described a yoga teacher who worked with a rugby team, and it said that athletes use yoga to relax between training sessions and to prepare their minds for big events. That use is plausible: many athletes add yoga for flexibility, balance and relaxation. I could not find research proving that yoga gives athletes a competitive edge, so treat that claim as an opinion. What can be said is that yoga is not aerobic exercise. The Physical Activity Guidelines for Americans recommend 150 to 300 minutes of moderate aerobic activity each week, and most forms of yoga only count partly toward that. Active styles such as vinyasa or power yoga count as moderate-intensity activity. Athletes usually combine it with their main training. Our post on yoga for tennis players shows how this works for one sport.

How can you start safely?

If you have a health condition, talk to your doctor first and tell your yoga teacher about it. NCCIH says yoga is generally safe when done properly under the guidance of a qualified instructor, and that the most common injuries are sprains and strains. Avoid extreme practices such as headstands and forceful breathing as a beginner. Learn the basics in what yoga is and the basic yoga postures and their variations, keep your regular medical care, and treat yoga as a good habit rather than a cure.

Moderate exercise for fitness

Have you ever come home tired and stressed from work, only to have your three children run up and ask you to play basketball with them? You said no and promised to play after you had rested.

Instead of disappointing your children, why not say yes after all? You may be surprised by how much energy you have after 30 minutes of activity.

Why moderate exercise helps

Did you know that exercising at a moderate pace for just 30 minutes can make you feel a lot better mentally? Studies link regular physical activity with better mood, sharper thinking and clearer problem solving. That is not all: many people also find it easier to fall asleep at night when they are active for about 30 minutes a day.

What else does moderate exercise do for you? It builds self-discipline and can have a positive effect on how you approach life. Exercise lifts your mood and can help ease mild low moods, although it is not a replacement for treatment if you are depressed. If you are just starting, 15 minutes on 2 to 3 days a week is fine. Increase the time once your body gets used to it, working towards the commonly recommended 150 minutes of moderate activity a week.

DON’T push your body too hard! If something hurts, stop. You can take a break from exercising for a few days and then start again, going back to an easier level.

Five easy ways to get moving

Here are some simple exercises you can do and enjoy:

1. Walk. Make use of your surroundings. You can walk your dog, or go with your roommate or child. Encourage your family to walk every day, and you will burn calories while enjoying the outdoors and getting some daylight.

2. Discover yoga. Yoga is a gentle activity that many people find refreshing for both body and mind. Start with basic positions that are not too complicated. A five-minute yoga session can perk you up after a long day: you relax and stretch at the same time!

3. Play sports. Try basketball, football, baseball, tennis or badminton. Doctors often recommend sports as an enjoyable way to stay fit and healthy. Sports can be played at a moderate level too; you do not have to take them seriously. Shooting hoops with a friend is moderate exercise that also counts as a sport.

4. Join activity programs at work. If your workplace does not have an exercise program yet, why not start one? Talk to your manager about it and begin with your colleagues. You burn calories and also get to know each other better. Aim for 30 minutes, 3 times a week.

5. Exercise through household chores. Gardening, raking leaves, mowing the lawn, doing the laundry, vacuuming and washing the car are all easy exercises at home. Use these chores to work up a sweat. Instead of relying on machines and gadgets, why not do some of the work by hand?

Making exercise part of your daily routine may surprise you with how many calories you burn. Thirty minutes of moderate activity typically burns around 150 calories, and longer or more vigorous sessions burn more.

If you would like to start your day feeling calm and a little more flexible, instead of reaching straight for coffee, a short yoga routine in the morning is a good choice. You do not need special equipment or hours of free time, and it suits women of every age and level of fitness. Here is a gentle way to begin.

What can you do before you get out of bed?

First things first. When you wake up, you can start in bed or sit on a mat on the floor. Hug your knees to your chest and rock gently from side to side for a few breaths. Then stretch your legs out and reach your arms overhead. Next, stand up, bend forward from the hips and let your head and arms hang down toward your shins until you feel ready to start the day. Keep your knees soft, and if your hamstrings are tight, bend them as much as you like.

Why choose a gentle approach?

Many of us wake up and force ourselves into action with a series of small shocks: strong coffee, a cigarette, a hard workout or no exercise at all until we are stressed and tired. Many popular fitness programs have the same all-or-nothing style, with fifty leg raises, or jogging that pounds the joints, or a class with loud music and a pace that you did not choose. Yoga offers a different path. Move smoothly, with your attention on your breath and at your own speed, and do not compete with anyone else. Being kind to yourself is a habit that tends to spread to the people around you.

What does yoga involve?

The word yoga is generally translated as “union” or “joining,” and the practice combines physical postures, breathing and meditation. It ranges from gentle stretching and deep breathing to more challenging poses. The National Center for Complementary and Integrative Health says that research suggests yoga may help with general wellness, stress, sleep and balance, and that it is generally considered safe when practiced properly under the guidance of a qualified instructor. It gives your whole body a workout, but it should never be painful. It can also be useful when you are recovering from an injury, if your doctor agrees. A few poses are enough to start with: the cat and cow on hands and knees, the child’s pose, a gentle forward fold, a seated twist and a short rest on your back. See our guide to basic yoga postures and their variations for ideas.

How long and how often?

Sixty to ninety minutes, five or six days a week, is far too much for a beginner. Start with 10 to 15 minutes a few mornings a week and add time gradually as your body adapts. Regular short sessions give you more benefit than an occasional long one. Many people enjoy yoga before breakfast, but it is best not to practice straight after a big meal. Leaving two to three hours after a large meal is a common guideline among teachers. If you are hungry before practice, a light snack, such as fruit, tea or a little milk, is fine.

What rules should you follow?

Do not always work on what you are good at. If you are flexible, it is easy to keep doing the stretches you love, and the poses that are hardest are often the ones that help you most. If you are strong, spend some time on stretching, and if you are stiff, add some strength poses.

Stay present. Use the time to check in with yourself. How do you feel physically and mentally? How is your balance today? Is there anything that needs special attention, such as a tight hip or a sore wrist? Do not zone out.

Respect your body. Stop if something hurts, and tell your teacher or doctor about it. If you are pregnant, have high blood pressure, a joint problem or any health condition, ask your doctor before you start.

Find a place that is calm, warm and quiet, and keep your mat where you can see it so that it reminds you to practice.

If you want to go further, our posts on yoga for women and a shapely waist, holding poses in yoga for women and what yoga is have more ideas.

A good yoga session starts before the first pose. How you prepare, where you practice and how you breathe all affect how the practice feels, and whether you finish it without strain. These simple habits are worth building from the first day, especially if you are new to yoga.

Why warm up first?

Cold muscles are stiffer and more easily strained, and the most common yoga injuries are sprains and strains, according to the National Center for Complementary and Integrative Health. A few minutes of easy movement, such as walking, marching on the spot or gentle arm and shoulder circles, raises your body temperature and loosens your joints before you move into deeper poses. Stop warming up when you feel loose and slightly warm, not tired. The poses in our guide to a gentle morning yoga routine for beginners are designed to be done in this relaxed way.

How should you breathe?

Breathe in and out through the nose if you can, from the lower belly and diaphragm rather than holding your breath in the chest. In yoga, one breath cycle is one inhale and one exhale, and you will often move on an inhale or an exhale. Keep the breath smooth and easy. The NCCIH advises people new to yoga to avoid forceful breathing techniques. If you find you are holding your breath or gasping, you have probably gone too far into the pose, so back off until your breathing is steady again.

What makes a good place to practice?

Choose a quiet, comfortable space with enough room to stretch your arms and legs, and a non-slip mat or a firm, level surface. If you play music, keep it calm and quiet so you can hear your breath and any signals from your body. Wear clothes that let you move freely. If you try hot yoga, remember that it has special risks related to overheating and dehydration, and pregnant women should avoid it because it can cause overheating.

How far should you go into a pose?

Move only to your own limits. Yoga is not a competition, and a pose that looks different from the one in the picture is not a failure. Pain is a signal to ease off; mild stretching is normal, but sharp or joint pain is not. Skip extreme practices such as headstands, shoulder stands and the lotus position until you have had instruction from a qualified teacher, because learning yoga on your own without supervision has been associated with increased risks.

Who should check with a doctor first?

Pregnant women, older adults and people with health conditions should talk to their health care providers and the yoga instructor about their needs. According to NCCIH, conditions that may call for changes to poses include previous knee or hip injuries, lumbar spine disease, severe high blood pressure, balance problems and glaucoma. If you are not sure whether yoga is suitable, ask first. A good class will offer variations. Our posts on basic yoga postures, how to start yoga safely if you have diabetes and choosing a yoga video for beginners can help you take the next step. For the full safety guidance, see the NCCIH page on yoga.