#Causeachatter 10 Powerful Yoga Asanas for Endometriosis, Weight Loss and Flat Stomach #WeightLosswithRoma

The past few months have been difficult for all of us. The pandemic has taken a toll on our lives and sitting at home and eating at odd hours without any physical movement has further ruined our mental as well as physical health and fitness. Many of us have gained weight and have accumulated a lot of belly fat which we will love to lose. Thus, in this blog post, I bring to you 10 Best Yoga Asanas for Endometriosis,Weight Loss and Flat Stomach which you can do every day in the comfort of your home and stay fit and healthy which is the need of the hour because we know obese people have compromised immunity which is scary in COVID-19 days. Good physical health ensures good mental health too which is equally vital.

In my last post on Healthy #WeightLosswithRoma, I had shared the most effective diet tips for weight loss with you and it is so wonderful to know how it is helping many of you. I am overwhelmed to get Sindhu messages from you all that it has already started showing results. I am taking this series forward today with my third dose for perfect health.

The first one was Homemade Detoxifying Drinks for Weight Loss.

Coming back to our topic for today, Weight Loss Yoga Poses that I am recommending here have worked for me in the past few months when I have lost more than 15 kgs of weight and many inches flab from all over my body including the stomach, thighs, arms and face particularly my tummy which was my pain area. Yoga with Healthy Diet has been my magic pill to have lost weight without any hassles.

In my opinion, Yoga is the best traditional practice for our physical and mental, health, and wellness that we Indians have inherited from our extremely rich ancient culture which has been adopted worldwide.

I call Yoga a gold mine of health because apart from weight loss it gives us so many more priceless benefits like

• Stress Relief and Calmness
• Makes us for more flexible
• Improves our metabolism
• Multiples our physical and mental strength
• Helps us improve our immunity
• Improves our respiration and energy(Check Yoga for Allergies)
• Improves our medical conditions in the long run
• Improves our overall fitness levels

A Good Yoga Mat and ComfortableYoga Wear are all we need to commence our Yoga Workout best done early morns at sunrise.

Let’s begin our practice.

Here are the ten powerful Yoga Asanas for losing weight and tummy fat by stimulating the abdomen and other muscles.

1. Suryanamaskars or Sun Salutation

Suryanamaskar is my most favorite of all Asans for it has umpteen benefits for our health. Not only does it warms up our body and but also stimulates the blood flow to all our organs. It stretches and tones all our major muscles, trims our waist, tones our arms, stimulates the digestive system, and balances the metabolism aiding in weight loss. It is a group of 12 Asans done in a flow for a set number of times as per the comfort of your body and a speed that suits you initially. You can gradually increase the speed and number of times you repeat Suryanamaskars and this Asan alone is a full-body workout for a day which can help you lose weight and stomach fat considerably. Please increase the number of Suryanamaskars you do in a day gradually to reap the best benefits. I do these in the form of Power Yoga for about ten minutes every day and it is miraculous in its results. Watch the below video for the right technique to do it.

2. Chaturangadandasana – Plank pose

This is the strongest Asan in terms of building your core strength. In it, you stretch on your fours as indicated in the pic and hold there each time increasing the time you hold. It works intensely on our abdominal muscles, our key focus area for a flatter tummy. It is a little difficult in the beginning but is addictive if you get a hang of it. I do 5 to 10 planks in a day.

3. Boat Pose or Navasana

Boat pose is the Asan in which you sit with your legs lifted up and hands stretched out next to them as shown below. It is an excellent Asan which helps in boosting our metabolism and burning calories thus helping in losing weight. Holding in this Asan for as long as you can is the key. I try to incorporate it in my everyday Yoga practice as it is so helpful in toning our core and muscle strengthening too. It has various levels of difficulties, to begin with, you can support your legs with your hands.

4. Warrior Pose or Virabhadrasana

This is yet another brilliant Yoga posture when you hold one knee bend forward and the second leg backward giving your upper body a backbend with your hands stretched up in namaskar as shown below. It works wonders in toning your thighs, shoulders, and abdominal muscles getting them rid of loose fats. It also works wonders for your posture. I do it in my daily practice of Yoga mandatorily.

5. Triangle Pose or Trikonasana

Trikonasan is ideal to loose waist and abdominal fat, in it you stretch both your legs and then drop your body each side touching the floor with your hand as depicted below. Hold there for a few seconds and then repeat for the other side. This Asan is also very good for our gut health as it aids in digestion.

6. Cobra Pose or Bhujangasan

Bhujangasan helps us loose upper body and abdominal weight as we lie on our stomach face down and then rise up to stretch as shown below. This stretch is also a very relaxing stretch and works wonders for our spine.

7. Downward facing dog pose or Adho Mukha Svanasana

In this Asan, you have to arch down on all fours like a mountain as shown to give your limbs and stomach a good stretch. Along with helping in losing weight, it also tones our arms, thighs, hamstring, and back and improves our concentration. I do its advanced variations where we can lift each leg backward and sidewards alternatively.

8. Shoulder stand or Sarvangasana

For the beginners, I recommend you do this Asan with the support of a wall to reap its benefits. In it, you lift your entire body up straight above your shoulders, refer the pic below, initially lift your body as much as you can with the help of a wall. It strengthens our muscles as well as aids in boosting our metabolic rate and digestion. Our weight depends upon how good our metabolism is, the better the metabolic rate, the better shall be our tendency to lose weight. It also helps us get better sleep and respiration.

9. Bow Pose or Dhanurasan

This is indeed one of the most effective Asan to get a flat stomach as it stretches and works magnificently in toning the abdominal muscles. In fact, it is so good for our entire body as in it you arch backward to hold your feet as shown below. It is wonderful for our blood circulation too, me, my husband and son do it mandatorily every day.

10. Twisted Chair Pose

This Asan is Yogic Squat with a slightly more intense level as in it you get in the sitting position, bringing both your hands in Namaskar mudra and then turn sidewards looking up as indicated in the picture below. Excellent for weight loss, this is super good for toning our abdominal muscles, lymph system, and digestive system.

Regular practice of the above along with eating fresh healthy food together can aid you achieve the desired weight loss, flat stomach, and a lot of bonus benefits in no time. Fulfil your dreams yourself don’t wait for a genie to do so for you.

If you like what I write, you can grab the copies of my five published ebooks here: The Fragrance of True Love, Destiny's Favorite Child, Dare to Defy The Destiny , Empowered Women Empower Women and To My GrandChild, With Love

This blogpost is a part of #CauseaChatter initiative by Blogchatter 

If your plate has produce, lean meats, dairy and healthy fats then your immunity is strong #StrongerTogether

 

 

 

Sound health and strong immunity are a priority for all of us. As we gear to unlock ourselves and ready to go and face the outside world, it becomes all the more imperative to further strengthen our immune system. I have been personally working very hard to keep it on track by primarily eating right and it is heartening to experience the benefits.

 

Nutrition holds the key to having a strong immune system.

 

A balanced healthy diet plays a crucial role. We must consume food items like produce, lean meat, dairy and healthy fats for immunity in India. What we put in our stomach decides how strong our body becomes to fight infection. Poor nutrition can often lead to a compromised immune system which is the last thing we desire, especially in today’s global health scenario.

 

 

Thus, it is significant to be well apprised of the key nutrients that our body requires to strengthen our immune health and what we should consume to get them. These essential nutrients can be broadly categorized under seven heads.

 

Proteins

 

Proteins are essentially the building blocks of antibodies and immune system cells. These are needed to build and repair body tissue and fight viral and bacterial infections. Immune system powerhouses such as antibodies and immune system cells are fuelled by proteins. Very less protein in the diet may cause symptoms like weakness, fatigue, apathy, and compromised immunity. To ensure we are having sufficient proteins in our diet we must have on our plate one or more of these, lentils, chickpeas, kidney beans, eggs, lean meat, pumpkin seeds, soy, cottage cheese, broccoli, Quinoa, fish or Greek Yogurt.

 

 

Vitamin D

 

Vitamin D is an absolutely essential fat-soluble vitamin needed to activate and regulate immune cells functions. This is the reason good fats are a must in our diet. Vitamin D is produced by our body in the presence of sunlight, thus ensuring you are in sunlight for at least 30 minutes a day is important. Good sources of Vitamin D in our diet are oily fish like salmon, mushrooms, egg yolk and dairy products.

 

Vitamin C

 

Vitamin C, a water-soluble nutrient, secures good health of our skin and connective tissues so that they can block the entry of external microbes like bacteria and viruses. It is much needed because it is an antioxidant that protects our cells from the damages caused by free radicals. Vitamin C is available in abundance in plants produce like bell peppers, tomatoes, oranges, papaya, broccoli, cauliflower, spinach, cabbage, kiwi, cherries etc.

 

 

Vitamin A

 

Vitamin A is instrumental in regulating our immune system. Its job is to protect our body and to keep our respiratory and digestive systems healthy. Your plate must have carrots, sweet potatoes, green leafy vegetables, pumpkins, tomato, red bell pepper, milk, liver or fish to secure you are having enough Vitamin A every day.

 

 

Vitamin E

 

Vitamin E is known to be a very powerful antioxidant. Strengthened cell membranes ensure the entry of disease-causing foreign microbes is prevented. Rich sources of Vitamin E in our diet are sunflower seeds, almonds, spinach, avocados, kiwi, broccoli and olive oil to name a few.

 

 

Zinc

 

Zinc is an essential micronutrient desired by our body for the repair of damaged cells. Thus, it is much needed for the body's defensive (immune) system to work properly. Some great sources of Zinc in our diet are legumes, seeds, nuts, whole grains, dairy and meat.

 

 

 

Ensuring we include all of the above in our diet is the fundamental requirement to have a strong Immune System.

 

But sometimes it is not possible to cater to all of the above requirements of the body through a balanced diet or we may have certain health conditions which require extra nutritional support, that’s when a health supplement like ENSURE can be really helpful.  Ensure contains 11 immunity nutrients that help build new immunity cells in our body. Consuming Ensure daily with milk or water helps provide the required strength and immunity.

These suggestions shall help you live life non-stop to keep you and your families in best of their health. #StrongerTogether.

 

 

References

 

https://www.nutritionnews.abbott/healthy-living/diet-wellness/how-nutrition-supports-your-immune-system/

 

https://www.webmd.com/cold-and-flu/qa/are-highprotein-foods-good-for-the-immune-system

 

https://www.medicalnewstoday.com/articles/161618

 

 

https://medlineplus.gov/vitaminc.html

 

 

https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

 

 

https://www.healthline.com/health/all-about-vitamin-e

Healthy Weight Loss Diet #WeightLossWithRoma

I commenced my weight loss transformation journey in February this year, as being fitter, stronger and healthier has always been my first priority but post my endometriosis surgery last July, I had gained a lot of weight. Today in July’20, by Almighty’s grace I have lost 15 kgs of weight and feel so comfortable and happy to be slowly and steadily marching towards my health and fitness goals. 

Lost 15 kgs in 4 Months

It undoubtedly has taken a lot of sincerity and dedication on my part but the fact that I have done it gradually and consistently is my biggest learning because weight loss is only sustainable when you gradually adapt to a healthy lifestyle permanently and not on fast track fad diets flooding our markets these days. During these COVID-19 days, my fitness journey has been my biggest motivation and I had not abandoned it even for a single day. 

It is so inspiring to lead others with similar goals to commence their journey and start right. Thus, I have weaved together all my learnings in a heartfelt series known as #WeightLosswithRoma wherein I love to share all the tips which have worked wonders for me with you. Its episodes have already released on my IGTV and YouTube channel and also on my blog here. You can just track the hashtag #WeightLossWithRoma on whichever channel you are and reap the benefits.

                             Episode1 on Youtube: Homemade WeightLoss Drinks

In today’s article, I share the most effective healthy weight loss diet tips that have rewarded me appropriately. In fact, inculcating these healthy habits has changed my life.

First of all, understand that a weight loss diet does not mean you have to abandon your favorite food or torcher your taste buds. If you do so that’s going to be your first mistake as by nature we humans are great foodies and nothing can keep up away from good food for long. Ironically, we love our food so much that it often determines our moods too. So what should we do?

Eat everything but customize the way you cook them. Change your cooking medium to olive oil or ghee or coconut or sesame oil and use them appropriately such that you consume 2-3 teaspoons of them in a day. Also, make the shift very gradual, so if you are eating a Potato Parantha for breakfast today, eat Potato Roti with curd tomorrow and the third day may be poha or oats or a sandwich with veggies. The more raw vegetables and fruits you take in your meals, more shall be the weight loss. 

Don’t think that if you eat less you will lose weight, that way you mess with your metabolism, instead eating more but balanced nutrients will aid you to gain strength and lose weight the right way.

"Before you commence you need to tame your mind, to support you in weight loss"

                                                 Episode2: Training your brain to aid you

In my diet I take 5 mini-meals in a day, breakfast, mid-morning, lunch, mid-evening and dinner at fixed times which is most important, in between I have as many glasses of homemade detoxifying health drinks as possible which help my body get rid of all the toxins and aid in losing weight.

Breakfast

In breakfast and in fact in all the meals, I try to incorporate as much variety as possible so that my body can get all essential nutrients and micronutrients it desires for good health. So, yes I try to have something different all 7 days in a week ranging from

• Vegetable oats
• Upma
• Poha
• Paneer Roti or Sandwich
• Alu roti with curd or sandwich
• Eggs sandwich
• Semolina/Besan Dosa

I try to have my breakfast within ninety minutes of getting up and that is the thumb rule you should try to stick to too as much as possible.

Mid-Morning

Eating frequent small meals is the most ideal way of nourishing our body and lose weight. Remember avoided packet and junk foods as much as you can and eat whole grains and fresh foods. In mid-morning having, any one of the following helps

• A handful of nuts like almonds, walnuts, and pistachios
• An apple or an orange
• Two Marie Biscuits with Green Tea
• A glass of Chaach
• Coconut water

I love all of these and alternate them to keep my cravings satiated. Have it around 11:30 a.m.

Lunch

Lunch is the time we can goof up if we have a set table and many options, we may also end up taking more servings. So while you can have everything in lunch not all of them can be had together in one meal. So no lentils, veggies, chapatis, rice, desserts all in one meal. Like, I eat any of the below, along with salads.

• Curd Rice/Curd Oats/ Curd Quinoa
• Paneer/ Egg/ Chicken Curry with One Chapati(of different flours alternately)
• Lemon Rice with Sambhar
• Sautéed Idlis Semolina Multigrain Toast Pizza
• Sautéed Veg Alu Chaat

You can have anything but in one day just one combination. All of the above are super easy to cook, cook them in a healthy medium like olive oil on low flame to maintain the nutritional value of the ingredients intact, and relish them without being distracted by a medium like T.V. or phone. Dieticians at 'Your diet lounge' have taught me these expert tricks and I will remain grateful to them but remember diets are always available, how sincerely you work on them is what matters. Always assist a healthy diet with 30 minutes of physical activity to increase your metabolism which will aid you to lose weight faster. 

                                                        Episode3: Physical Activity Recommendations

Also, if you have a medical issue it is always advisable you take a professional dietician's help.

Regarding the timings, I have lunch between 1 to 1:30 p.m. and these timings are strictly fixed for me. The discipline matters in everything you do.

Mid-Evening

I have my mid-evening meal around 4:30 p.m. every day and the things I include in it are one of the following mostly

• A small bowl of dry roasted foxnuts(makhanas)
• Peanut chat
• Bhelpuri
• Wheatgrass Juice
• 2 digestive biscuits

Be very wary of the portion size in all of the food items I had recommended, don’t overeat, be mindful of what and how much you are eating, gradually reduce the size of the servings to reach an optimum level.

Dinner

For me, my dinner determines how my weight will behave that day, so I try to keep it the lightest and mostly salt-free which is one magical weight loss tip which has worked wonders for me. You can gradually reduce it in your dinner and you will be amazed at how it aids you in making us so much fitter and healthier. My dinner choices mostly are one of the following

• 2 Grilled Toast with Peanut Butter(Unsalted and unsweetened)
• 1 big glass Oats, Papaya, coconut water smoothie
• 1 big bowl muskmelon
• 1 big bowl Papaya sprinkled with ground flax seeds
• Pasta/Paneer salad

                                                      Episode4: Healthy Weight Loss Diet Tips

So in this post, I have tried to give you an exhaustive list of diet options which may help you lose weight in a healthy manner and also boost your energy. I really hope it helps you in starting your weight loss journey right and then remain consistent with it.

Also, it’s ok to eat out and party occasionally but just watch out for the portion size you are binging on and detox yourself the next day by eating only fruits and smoothies. It really works, I will try to do a post on various detox diets which help me get my weight back on track after a binge or party or when I battle a stuck weight, in the coming posts in this series.

Do let me know if these tips helped you and share with a person who needs this.

If you like what I write, you can grab the copies of my five published ebooks here: The Fragrance of True Love, Destiny's Favorite Child, Dare to Defy The Destiny , Empowered Women Empower Women and To My GrandChild, With Love

This blogpost is a part of #CauseaChatter initiative by Blogchatter