Veggie Blog

Losing weight the healthy way

Obesity is a big and growing health problem. According to the US Centers for Disease Control and Prevention, more than 2 in 5 American adults, or 41.9%, had obesity in 2017 to March 2020, up from 30.5% in 1999-2000. One way to tackle it is to make people aware of the risks of carrying extra weight.

What are the health risks of extra weight?

Carrying a lot of extra weight raises your risk of several conditions, including heart disease, stroke, type 2 diabetes, some types of cancer, osteoarthritis (a common form of arthritis) and high blood pressure. Losing weight helps to prevent and control these diseases.

Why do crash diets fail?

Fad diets, special drinks, supplements and diet pills rarely give lasting results. If they work at all, the results are usually temporary, and the weight comes back. It is far better to rely on a healthy weight loss plan that you can keep up for life. Set realistic goals and do not expect to lose a lot of weight in a short time. The CDC says people who lose weight at a gradual, steady pace of about one to two pounds a week are more likely to keep it off.

What are eight healthy habits for losing weight?

1. Do not starve yourself. Crash dieting and skipping meals can leave you tired and so hungry later that you overeat. Your body needs enough food to fuel your day. Eat regular meals that give you energy without leaving you stuffed.

2. Start your day right. A breakfast with protein and fiber, such as eggs, yogurt, oats or fruit, helps many people feel full for longer. It is not a magic metabolism booster, so if you are not hungry in the morning, choose a pattern that suits you.

3. Eat regular, moderate meals. Whether you eat three meals or five smaller ones matters less than your total amount of food and its quality. Choose the pattern that keeps hunger under control and prevents overeating.

4. Decide how much you want to lose, and keep your goals realistic. It is simply not possible to lose 40 pounds in two weeks. Once you pick a program, stick to it, and see healthy eating as something to keep up for life.

5. Drink plenty of water. Your cells need it to stay healthy, and swapping sugary drinks for water is one of the easiest ways to cut calories.

6. Limit sugar. Plan your meals around plenty of fruit and vegetables, some bread, rice or pasta for the carbohydrate you need, low-fat dairy or fortified alternatives, and protein-rich foods such as beans, lentils, tofu and eggs. Sweets, sodas and pastries should be occasional treats.

7. Watch your fat intake, but do not fear all fat. You need some fat to stay healthy. Choose unsaturated fats, which are found in olive oil, canola oil, peanuts and other nuts. Omega-3 fats, which are good for the heart, are found in oily fish such as salmon, tuna and mackerel. Vegetarians can get them from walnuts, flaxseed and chia seeds.

8. Exercise. Take the stairs instead of the elevator, walk or cycle for short trips, jog, or skate. Use everyday activities and chores if you are not keen on the gym. Do it regularly, and you will soon find that you are shedding pounds with these ordinary activities.

How fast should you go?

It does not matter how much weight you want to lose. What counts is setting realistic goals. Go slowly. When you have lost five or six pounds, give yourself a pat on the back, and then aim for the next five. Eat healthy foods, drink water, get enough sleep and exercise, and you will have a better chance of losing weight and improving your health. For more, read our posts on a healthy diet guide to weight loss, a weight loss plan, natural weight loss and moderate exercise for fitness.

Yoga for Computer Users: The Triangle

Stand with your back against the wall. Place your feet two or three feet apart. Keeping feet firmly on the floor, and weight balanced on heels and toes, stretch your body up, allowing arms to hang at your sides (Fig. 1). Inhale.

Exhale and slowly bend from the waist, sliding your right hand down the right leg as far as it will go. Shoulders should stay back and hips should remain level, pointing forward. Head should be turned to the side, so that it’s at a right angle to the body. Hold posture for 10 slow counts, inhale and come up to starting position. Exhale and repeat on left. Inhale and come up to starting position.

Exhale and pause for a moment. Inhale and slowly raise arms to shoulder level, palms down. At the same time, turn the right foot to the right at a 90-degree angle while keeping the left foot turned in slightly. Exhale and bend to the right, sliding hand down to ankle or foot. If possible, touch the ground behind foot. Pull hip square against wall with left hand and turn head to look up.

Inhale and raise left arm straight up overhead so that arms are in a straight line. Keep hips and torso against the wall as both arms stretch, one down and one up, touching the wall. Hold posture with smooth, even breathing for a slow count of 10. Inhale, come up and repeat on left.

Benefits: Trikonasana helps achieve ideal spinal flexibility. It stretches the legs, back and neck and helps to loosen up the hips and make them strong and flexible. It is also, to some extent, a balance posture; in yoga, it is believed that the skill developed in physical balance has a profound effect on the mind, quieting unruly emotions and creating calm. It also tones the muscles of the waist, hips, arms and legs. Remember to breathe deeply in when stretching up and breathe deeply out when bending the body downward.

Yoga has never been easier to find. Search for it online and you will see thousands of videos, classes, magazines and shops. Celebrities talk about it, and there is a class for every mood and schedule. That is useful, but it also means that quality varies widely. Here is how to sort the helpful from the unhelpful.

Is learning yoga from a screen safe?

It can be, with care. The National Center for Complementary and Integrative Health says that yoga is generally considered a safe form of physical activity for healthy people when performed properly and under the guidance of a qualified instructor. It also notes that learning yoga on your own without supervision has been associated with increased risks. A video cannot see you, so it cannot correct your posture. If possible, take a few in-person lessons first, or choose live online classes where a teacher can watch you and answer questions.

What should you look for in a video or site?

Look for a teacher who explains each pose clearly, names the breathing, and shows variations for beginners. Check the level and the length before you start. Watch the whole video once before you try it, so you know what is coming. Good beginner content moves slowly, does not rush you into deep poses and reminds you to stay within your limits. Avoid anything that promises quick fixes or presents yoga as a cure. Our guides to yoga videos that are not all equal and choosing a yoga video for beginners go through this in more detail.

What should beginners avoid?

The NCCIH advises people who are new to yoga to avoid extreme practices such as headstands, shoulder stands, the lotus position and forceful breathing. Hot yoga has special risks related to overheating and dehydration. If a video shows these in the first lesson, choose a different one. The NCCIH also notes that people aged 65 and older may be more likely to need treatment for yoga-related injuries, so older adults should be especially careful about choosing a class that suits them. Stop if you feel pain, dizziness or numbness.

Does a celebrity recommendation mean anything?

Not much. Many well-known people say that yoga has helped them, and that may be true for them, but personal stories are not evidence. The research on yoga is more modest: it suggests possible benefits for stress, mood, sleep and balance, and for low-back pain a slight benefit. Choose what suits you, not what is fashionable. If you are pregnant, older or have a health condition, speak to your health care provider before you start, as they may suggest changes to some poses.

How do you get started?

Begin with 10 to 20 minutes, two or three times a week, and build up. Use a mat or a non-slip surface, wear comfortable clothes and clear some space. Our posts on how to start yoga safely and a gentle morning yoga routine for beginners give simple sequences. Free videos are a good way to try different styles; the NCCIH notes that in one study of Hispanic adults with low incomes, cost was the most common barrier to practicing yoga. Read the NCCIH guidance on yoga safety before you begin.

Bee pollen and antioxidant supplements

Antioxidants from food

Even though many people do not realize it, many of the antioxidant foods we eat come from vegetables. Vegetables such as broccoli, cauliflower, tomatoes and peppers are all excellent choices, with great benefits for your body. When choosing vegetables, you should go for the ones that are rich in color, as they are high in what are known as phytonutrients.

Phytonutrients are compounds found in the skins of different fruits and vegetables, which give them their color as well as their taste and smell. Phytonutrients are among the best antioxidant foods you can find. CoQ10 is another antioxidant, which your body makes itself and which is found in small amounts in foods such as nuts and fish, but the evidence that CoQ10 supplements help healthy people is limited.

Fruits and vegetables are the best sources of antioxidants, but the problem with them is that they may be produced with chemical herbicides, pesticides and certain types of fertilizers. Some studies have found that organically grown fruits and vegetables have somewhat higher levels of certain antioxidants, although the difference is small, and washing produce and eating a variety matter more.

In today’s busy world, it can be hard to eat as well as we should, and we cannot eat fresh fruits and vegetables all the time. If you cannot get organic produce, the best plan is still to eat whatever fruits and vegetables you can get. Frozen vegetables keep their nutrients well and cost less, so they are a good choice.

What about supplements?

Supplement makers say that their phytonutrient products are concentrated extracts that give you the antioxidants without the calories and sugar. But the research does not back this up. Large studies of antioxidant supplements have not shown that they prevent disease, and some high-dose supplements have been linked to harm: beta-carotene supplements, for example, raised the risk of lung cancer in smokers. Whole foods also contain fiber and many other compounds that work together.

Do not get me wrong: fruits and vegetables are certainly good for you. They are rich in antioxidants, although commercially produced ones may carry chemical residues. Canned fruits packed in syrup have a lot of sugar and calories, so choose fruit canned in juice or water. Supplements have no sugar or calories, but they also lack fiber, and there is no proof that they do the same job as the food.

Bee pollen

Bee pollen is a mixture of flower pollen, nectar and bee secretions that is sold as a supplement. Claims about energy, immunity and weight loss are not supported by good evidence, and bee pollen can cause serious allergic reactions, especially in people who are allergic to pollen or bee stings. It is also not suitable for vegans. If you want to try it, talk to your doctor first.

No matter how you look at it, healthy eating starts and ends with foods that contain antioxidants. Fruits and vegetables contain the most, and nuts, seeds, beans, whole grains and tea are good sources as well. If you cannot get enough of these foods, a multivitamin in moderation can fill small gaps, but ask your doctor before relying on nutritional supplements.

The 12-step sun salutation

The sun salutation, called Surya Namaskar in Sanskrit, is one of the most useful yoga sequences. It links a series of poses with your breath and moves the spine, hips, shoulders and legs through a wide range of motion in just a few minutes. This 12-step version is a good all-around warm-up, and you can repeat the series as many times as feels right.

Before you begin

Use a non-slip mat and wear comfortable clothes. Practice on an empty stomach, a couple of hours after a meal. Move slowly and never force a stretch: go only as far as is comfortable. If you have back, neck, wrist, shoulder or knee problems, high blood pressure, or are pregnant, ask your doctor or a qualified yoga teacher before you try it.

The 12 steps

Step 1. Stand tall with your feet slightly apart and your palms together in front of your chest, thumbs resting against your breastbone. Breathe normally.

Step 2. Breathe in slowly as you raise your arms over your head and arch back as far as is comfortable, tightening your buttocks. Hold for three seconds.

Step 3. Breathe out slowly and bend forward from the hips, keeping your knees straight, until your fingers touch the floor beside your feet. If you cannot reach the floor, go as far as you can. Bring your head in toward your knees.

Step 4. Breathe in, bend your knees, and place your fingertips on the floor beside your feet if they are not already there. Slide your right leg back as far as you can, keeping the right knee about an inch off the floor, in a lunge. Look up as high as is comfortable, arching your back.

Step 5. Before you breathe out, slide your left leg back next to the right one. Support yourself on your palms and toes, with both legs straight so that your body forms one flat line. Keep your stomach pulled in.

Step 6. Breathe out slowly and lower both knees to the floor, then your chest and your forehead, with your hips still in the air.

Step 7. Breathe in slowly and look up, bending your head back, then lift your head, upper chest and lower chest in that order. Everything below your navel stays on the floor, and your elbows stay slightly bent. Hold for three to five seconds.

Step 8. Breathe out slowly and lift your hips until your feet and palms are flat on the floor and your arms and legs are straight, so that your body makes an upside-down V.

Step 9. Breathe in and bring your right foot forward, as in step 4, so that it lands flat on the floor between your hands. Your left leg stays almost straight behind you, with the knee slightly off the floor. Raise your head, look up and arch your back.

Step 10. Breathe out and bring your left foot forward next to your right one. Straighten your legs and stand up, trying to keep your fingertips on the floor, and bring your head toward your knees as in step 3.

Step 11. Breathe in slowly, raise your arms over your head and arch back as in step 2. Remember to tighten your buttocks, and hold for three seconds.

Step 12. Breathe out slowly and lower your arms to your sides. Relax, then repeat the series.

How often should you practice it?

Beginners can start with one or two rounds in the morning to loosen up stiff muscles and wake up the body. Slow, repeated rounds in the evening may help you unwind. Some people who find it hard to fall asleep say that several calm rounds before bed help, but there is no number of rounds that works for everyone, and ongoing sleep trouble is worth discussing with your doctor. Build up gradually, and stop if you feel pain, dizziness or strain.

If you want to know more about the benefits, the best time of day and ways to make the poses easier, see our questions and answers about the sun salutation. For other poses, take a look at our guide to basic yoga postures and their variations, and for the bigger picture see our post on what yoga is.