Veggie Blog

More people than ever care about their health and want a body that looks and feels strong. Gyms, health clubs and fitness centers have multiplied, and television and the internet are full of exercise machines, weight loss products and gadgets. But exercise is only half of the story. What you eat is just as important, and that is where the term “diet fitness” comes from: the food that fuels your training and helps your body recover.

What does food do for a fit body?

Food provides the energy for exercise and the raw material to repair and build muscle. The three main nutrients that provide calories are carbohydrates, protein and fat. Carbohydrates and protein each have about 4 calories per gram, and fat has about 9, which is a little more than twice as much, so fat is the most concentrated source of energy. You may also read that the body burns far more calories to digest carbohydrate than fat. The difference is small, so do not choose a diet on that basis.

Should you choose a high-carb or high-fat diet?

This question comes up often. A high-carbohydrate diet focuses on foods such as grains, fruit and starchy vegetables. Carbohydrates are stored in the muscles and liver as glycogen, which is the main fuel for hard and long exercise. A high-fat diet, in contrast, gets more of its calories from foods such as oils, nuts, cheese and meat. The experts who set the nutrition guidelines for the United States say that adults can get 45% to 65% of their calories from carbohydrates, 20% to 35% from fat and 10% to 35% from protein, and the Dietary Guidelines for Americans are built on those ranges. That is a wide window, and several mixes can meet your needs.

As for weight loss, a 2014 review of 48 trials found that low-carbohydrate and low-fat diets both led to significant weight loss, and that the differences between them were small. The authors concluded that any diet a person can stick to is a reasonable choice. This also means that mixing the two extremes is not necessary, and it is easiest to follow the pattern that suits you.

What matters more than the label?

Fit people do not look the same, and they do not eat the same. The things that matter most are the same for everyone.

It should suit you. Research shows that lasting weight loss happens on a diet that fits your food preferences, lifestyle, health and what makes you feel full. A plan that bores you or leaves you hungry will not last.

Eat in moderation, with balance and variety. Do not leave out whole groups of food, and make sure you get enough protein, vitamins and minerals. Include plenty of vegetables, fruit, whole grains and legumes.

Think about fueling, not just losing. If you train regularly, you need enough energy to do it, and eating too little can leave you tired and prone to injury.

Give new foods a try. A varied diet does not have to be boring. You may even find that you like spinach.

How does exercise fit in?

Diet and activity work together. Combine a way of eating that you like with the 150 minutes a week of moderate activity that adults are advised to get, and you will have both fitness and a healthy weight in sight. Read more in our posts on a healthy diet for weight loss, popular diet plans compared, losing weight the healthy way and health and fitness.

Modern life keeps many of us on high alert. The old version of this post said that yoga helps you return to the natural state of relaxation, and that slow, steady breathing sends a message to the nervous system: be calm. It then described a five-minute “Breath Break.” The exercise is worth keeping, and this rewrite explains it clearly and adds what the research says about breathing and relaxation.

What is the relaxation response?

According to the National Center for Complementary and Integrative Health, relaxation techniques are practices that help bring about the body’s “relaxation response,” which is characterized by slower breathing, lower blood pressure and a reduced heart rate. It is the opposite of the stress response. One of the simplest techniques is to focus on taking slow, deep breaths, also called diaphragmatic breathing. Yoga includes breath work (pranayama), but you do not need to practice yoga to try the exercise below.

How do you do the five-minute Breath Break?

The original instructions have been tidied up here. Read them through once before you begin.

First, sit with your spine as straight as is comfortable. A chair is fine, as long as you do not slump into it. Put your feet flat on the floor with your knees above your ankles. If your feet do not reach the floor comfortably, rest them on a book or a cushion. Place your hands on your thighs. Second, close your eyes gently, and let your gaze soften behind your eyelids. Third, bring your attention to your ribs: the front, the back and the sides. Your lungs are inside them. Fourth, feel your lungs fill and your ribs expand out and up as you breathe in. Feel them empty and the ribs move back down and in as you breathe out. Do not force the breath. Let it be slow and smooth.

The first few times, keep going for two to three minutes. Then build up to five minutes and, if you enjoy it, ten. The old post suggested setting aside a time at least once a day. It also recommended reading the steps several times before you start, which is sensible because it is hard to read and breathe at once.

Does slow breathing really help?

There is some evidence, but it is not as strong as the claims often made for it. NCCIH reports that a review found slow breathing exercises led to a modest reduction in blood pressure and may be a reasonable first approach for people with prehypertension or low-risk high blood pressure. The same page cautions that the studies in the review differed in how they were done, had short follow-up periods and a high risk of bias, and did not look at whether slow breathing prevents outcomes such as heart attack or stroke. So breathing exercises may help you feel calmer and may lower blood pressure a little, but they do not replace medication or medical advice.

Is it safe?

For most healthy people, yes. NCCIH says relaxation techniques are generally considered safe, and that in most research studies there were no reported negative effects. Occasionally people report increased anxiety, intrusive thoughts or fear of losing control. If that happens, stop the exercise and breathe normally. NCCIH advises yoga beginners to avoid forceful breathing. As a general precaution (my own advice, not from a source), people with a lung condition or a history of panic attacks should check with a health care provider before trying any breath practice. The Breath Break above never asks you to hold or force your breath, which is why it suits beginners.

How can you use it during the day?

The old post said that a few minutes of relaxing each day gradually carries over into the rest of daily life. That is a reasonable hope, though the benefit will differ from person to person. Try the Breath Break before a meeting, after a difficult phone call, or when you notice your shoulders creeping toward your ears. Pair it with a gentle routine such as a gentle morning routine for beginners, or learn basic yoga postures and their variations to combine breath and movement. If you are curious about the wider practice that these breathing exercises come from, what yoga is is a good place to start.

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.