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A better body in eight easy steps
Having a great body depends on more than good
genes and gym visits — your lifestyle influences how you look and
feel
Always have a good breakfast
Nutritionists advise you should consume most of your calories in the
morning. As the day goes on, your metabolism slows down, so your
body is more likely to store extra calories as fat. Studies
show that many overweight people consume 75% of their calories in
the evening.
Keep your hair
in good shape Healthy hair will give you confidence. Scalp
massage improves hair condition. This works on the basis that
stimulating blood flow will add thickness by increasing the width of
each hair. Try the Ayurvedic method: with your fingertips, massage
your scalp with warm sesame oil (blended with a few drops of calming
lavender or uplifting rosemary essential oil), using circular
movements.
Don’t put your body down Continual
references to your body shape will tell others you’re unhappy with
it and reinforce this message to yourself. Your attitude to your
figure is often a barometer of how you feel about your life in
general. For instance, you’re moaning about the size of your thighs,
but you may really be unhappy about your job or your
relationships.
Nourish your looks The vitamins and
minerals we get from our diet feed our skin and hair. These
nutrients are released by our digestive systems into the blood,
which transports them to where they’re needed most. Reduce intake of
sugar, refined carbohydrates and saturated fats (in butter and some
meat). Eat plenty of vitamin A-rich fruit and vegetables, such as
apricots, carrots and spinach.
Start aerobic activity Any form
of aerobic exercise that raises your heart rate consistently will
help you stay in shape. You’re exercising aerobically when your
heartbeat is faster than normal but you’re not out of breath.
Cycling, swimming, walking and dancing all work the large back and
leg muscles, which burn the most calories. For real improvement,
aerobic exercise should be done for 20 minutes, two or three times a
week. Regular aerobic exercise will give you more energy, improve
your self-esteem, increase your metabolic rate, reduce stored fat
and give you a toned body.
Learn to
‘graze’ The rule is to eat little and often. Fitness trainers
say if you don’t eat regularly your insulin levels will fluctuate,
causing your body to store more fat. Eating four to six smaller
meals a day can therefore raise your metabolism and help you burn
fat. One way to do this is to keep nuts or dried fruit at work and
nibble on them throughout the day. This will also reduce afternoon
energy dips.
Learn to relax Believe it or not, but
learning to relax can help keep you slim. Stress releases fatty
acids, which are redistributed through your bloodstream and stored
as fat. Try this technique to give yourself a soothing neck massage
when things get particularly stressful: reach behind your neck and
place your thumbs just below your ears and your fingers along the
back of your head, then move your thumbs and fingers in circles for
10 seconds.
Accept praise Deflecting compliments
with a negative response will send your brain a message that you’re
not worthy of praise. A healthy attitude to your body means
accepting your natural body shape then you can work to improve your
shape sensibly with diet and exercise.
29 November, 2006
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