Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

In order to stay fit you need exercise and in order
to exercise you need to be fit. But just because you are
not fit now, it does not mean that you shouldn’t exercise.
And just like that, just because you do not have
any visible excess fat on your body right now, it does not
mean that you need no exercise. Exercise is the best way
to keep obesity, cardio vascular disorders, hypertension
and all those lifestyle-related disorders under control.
First of all let us get one point straight, exercise
does not necessarily mean pumping metal. If you do have
the time to go to a gymnasium everyday, then that is well
and good.
But I suppose most of us do not have the time for
a regular work out in a gym. So the other alternative is to
do it at home of course.
But whether it is at home or at a multi-gym, there
is something that I want to tell you. Whatever you are
doing, you must try and do it regularly.
Consistency is very important for an exercise
routine to have the desired effect on our body. Getting
started is the easy part, it is sticking to a regular exercise
routine that is difficult and this is what makes most
people give up in between.
Most people get on to a beautiful start. They buy
track suits and gym-wear, running shoes and a whole lot
of other gear. Their first day at the gym is almost a
celebration.
Then as the days go on, they find it increasingly
difficult to meet the domestic and professional demands
and so their routine slows down and finally comes to a
complete workout burn out. In other words, the stop
working out completely
It is a universal fact that the most chosen time for
work outs is the evenings. If you can stick to work out in
the evenings then it is well and good. But most of us find
ourselves exhausted in the evenings. We find ourselves
physically and mentally drained. And at that time our
bodies will be just too tired for a work out.
The result is that after the first few days of working
out, the interest just dwindles away. The other reason is
that in the evenings a thousand and one things may crop
up and then there is hardly time for a warm up. So it is
best to set aside some time for exercise in the morning
itself.
There are two advantages of setting apart time in
the morning. The first advantage is that in the morning
our bodies are fresh and full of energy. Now over here I
want to make one point clear.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

You may not like what I’m about to say, but dieting
alone will not help you to lose weight. You have to give
your body the exercise it needs. As I mentioned earlier, a
couple of centuries ago, people were involved in a lot of
manual labor.
This gave their bodies all the exercise that was
needed. But due to the changed life styles, most of us do
not have to engage in strenuous work. Most of us sit in
front of computers all day long or engage in other
sedentary works.
It is because of this that exercise becomes crucial
for weight loss. Generally people do not gain weight till
their early twenties. But once they cross the 25 mark,
then visible signs of weight gain can be seen everywhere
and in the mid section in particular.
There is something very important that you have to
understand if you are really considering the possibility of
losing weight. You will have to consciously give your body
the required exercise that it needs for the weight loss to
be really effective.
Watching your diet alone is not going to yield
results unless it is coupled with proper exercise. You have
to make a conscious effort for this. And the solution for
this is a work out routine. This is the first point under this
section and I think I should list it out clearly one more
time.
Working Out...It’s Good For You
When we think about the life in the country, there
is always something rosy about it. What is it that the
people in the country have that we do not? When you
ponder about it you find that those lucky souls eat good
food, they work really hard, by work I mean real physical
work and they have good night’s sleep. Of course they do
not have all the amenities and facilities that the city life
has to offer.
But the city life comes with a lot of strings
attached. People in the cities are generally less healthy
than the people in the country. One of the reasons is
pollution of course but the other reason is because people
in the city do not get enough exercise.
Now, when I talk about healthy bodies please make
no mistake about what I am referring to. I am not talking
about the Mr. Universe kind of body, the bodies that we
see on WWF.
I am talking about people who are fit. And fitness
and exercise are just two sides of the same coin. They
both go hand in hand.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

Recent experiments by nutrition experts in the
U.S.A. have confirmed the findings of the Indian
philosophy, that eating late and taking heavy foods after
sunset, tends to slow down digestion and produces more
fat and problems of stomach.
In Ayurveda, the Indian medical system, a detailed
description of the after-effects of the different types of
cereals, vegetables, spices, fruits, milk, curd, buttermilk,
herbs, minerals, etc. is given. This shows a deep study
and research over hundreds of years. Ayurveda describes
minutely what food to eat, how to eat and when to eat.
To maintain a good digestive system we should see
that:
1) The food is well-cooked and eaten warm/hot.
2) The use of whole wheat and rice is adequate.
3) Reduce or avoid use of fine flour and polished
rice.
4) Use of fried things should be reduced.
5) Enough buttermilk and curd should be included
in the diet.
6) Enough vegetables, raw and cooked and
seasonal fruits should be taken.
7) The food should be properly chewed.
8) A time gap of 5 to 7 hours must be kept
between two meals.
9) The habit of eating or drinking liquids except
water or buttermilk between the meals should
be stringently controlled.
10) The stomach is also a machine and so it should
be given rest of atleast one or two meals a
week. At that time, only fruits or fruit juices
or boiled water may be taken.
To satisfy our palate is one of the greatest
enjoyments of life. Eat anything you like once in a while,
but respect nature’s signal, which is given in the form of
belching. That’s nature’s way of saying “I’m full.”
You should stop eating further at that point. It is
an yellow signal like the one at the traffic lights. If that
cannot be done, you must stop at the second signal,
which is like a red light. If you continue eating even after
the second signal, please note that you are inviting
trouble. Necessary changes in the food, diet, should be
made according to the changes in seasons.
Please observe the motto that the fire in the
stomach should be well preserved and should remain
capable of digesting the food you eat.
A liberal use of ginger, pepper, eatables of bitter
taste, Sunbath, regular exercise etc. helps this fire. While
cold water, cold drinks, ice cream etc. reduce the fire and
increase the burden on the digestive system. Please note
that Heat is Life while Cold is Death. Eat or drink
accordingly.
Sprouted Pulses: This may be taken by all people
uncooked, but mixed with sesame, groundnut, raw,
cabbage, dates, dried grapes or a little jaggery are also
good for them. Sprouted pulses are also very good for
reducing weight. In that case the use of dates, dried
grapes or jaggery should be avoided as far as possible.
Test of proper digestive power and proper
eating: After the meals, you should feel energetic, light
in body and capable of work – even running if necessary.
If you feel heavy, sleepy or dull, it indicates overeating or
fast eating or a weakened digestive system

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

This is necessary to add saliva to the food, for it is
only in saliva that the sugar is digested. That is why
people eating hastily without chewing and eating more
sugar invite diabetes and fat. . Chewing less means
double work for the stomach. And over-exertion of
stomach will invite many diseases and even fat.
Proper chewing gives better taste and satisfaction.
Moreover, it enables you to listen to nature’s signal that
your stomach is full. This in turn enables you to stop
eating further. Therefore discussions at the dining table
should be avoided as far as possible. Instead, soft music
may be played. We should always remember that it is
not more quantity or heavy food but the food that is
digested gives us energy.
Diet: The aim of eating and drinking should be to
produce enough blood, produce sufficient heat and energy
in the body and satisfy the taste.
There are six types of tastes :
1) Sweet
2) Salty
3) Sour
4) Hot (Chilly)
5) Astringent
6) Bitter
It has been observed that we are avoiding more
and more the last two types of taste with the result that it
upsets the digestive system and balance in our blood,
thereby leading to a number of diseases, including
cancer. These tastes nullify the effect of sweets and
purify the blood. These two tastes increase the digestive
power – the fire- and are like a starter in a car and
therefore should be included in our diet.
We take great care about the quality and quantity
of coal or wood we put in the cooking furnace or fireplace.
We should also give it enough air to burn properly. This
enables the fire to give maximum of heat and reduce
smoke and ashes to a minimum.
We should not forget that there is a similar
fireplace in our stomach. We must think of the aftereffects
of the food and drink we take. The difference in
the proportion of three basic elements of water, fire and
wood in our body depends upon the food we eat.
As laymen, we should see that the fire in the
stomach is well maintained and should be knowledgeable
on the type of food that does not agree with us. We
should, therefore, avoid such unsuitable foods. We must
know that a particular food which may be good for certain
people may not be suitable to others eg, curd/yoghurt,
buttermilk, suitable to people having more elements of
fire, would not be suitable to people having more
elements of water in them.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

In our daily diet it is necessary to maintain a
proper balance in all these six tastes. Surprisingly,
aurveda- Indian medical science has made elaborate
research in all kinds of fruits, vegetables and minerals
and has established their after effect on the human
system.
When we take foods more of negative types or
more of positive types, we create imbalances, leading to
diseases. The body tries to balance the positive and
negative excesses in the system and such efforts are
called disease.
Surprisingly China has made in depth research for
energy derived from food and has come to the conclusion
that one should take 65% foods in cereals and pulses like
wheat – rice – millets, grams etc and the balance 35% in
milk-milk products, vegetables, dry fruits, oils etc, these
would be the ideal contents of a balanced diet.
I am of the opinion that after the body is fully
developed one must eat and drink only those things
which are suitable to one’s body and only when one feels
hungry. The fruits and vegetables have in them a natural
storage of the sun’s energy and if we make a daily
practice of having one glass of fruit juice and two or three
cups of green juice of vegetables, our requirement for
food will be reduced to a minimum and we will have
enough energy to maintain the body in a healthy
condition.
Please note that care of our digestive system
should start from the mouth. Nature has given us teeth
to chew. Therefore we should form a habit of chewing all
food including liquid food and soft food like sweets, icecreams,
etc. at least 8 to 12 times.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

Nature grows the required vegetables and fruits
etc. suitable for the nourishment of the body in all
different areas and season. So wherever possible locally
produced seasonal fruits and vegetable should be eaten.
Moreover nature also produces several varieties of
fruits resembling the shapes of the organs of our body
and they are useful, beneficial to that organ.
Apricot = Brain
Mango-Papaya = Stomach
Almonds = Eyes
Apple = Heart
Grapes = Lunges
Cashew nuts = Kidney
Kidney beans (Ripe: Outside skin black)
People belonging to one type or the other type of
prakruti(characteristics) can easily find out and eat foods
which would do them good and reject foods that will
aggravate their problem-tendency.
This practice will also enable us to prevent wasting
our energy in digesting and expelling these foods intakes
not suitable for our body.
Energy: In order that the body and brain can
function properly it is necessary to create energy from the
five basic elements. That is why we take food and drinks.
The whole cosmos gets the energy from the sun.
All types of natural foods, fruits, vegetables, cereals,
pulses etc have in them almost equal measure of positive
and negative of sun energy. However foods contain
positive and negative properties in varying degrees. They
can be divided in six tastes of which all foods/drinks are
made of:
Bitter = Air + Space
Sweet = Earth + Water
Astringent = Air + Water
Salty = Earth + Fire
Pungent = Air + ire
Sour = Water + Fire
(hot) (as per Charak Samhitha)

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

Productive Cycle Controlling Cycle
The first figure shows which elements help which
element. In the second figure, It is shown which element
is controlling the other element and how all these
elements are counter balanced – controlled.
Basically all these elements should remain in
proper proportion-which is called the Metabolism of the
body. Any disturbance-excess or less of one element
Water
Fire
Metal Earth
Water Fire
Metal Earth
leads to disturbance in other element and becomes the
root cause of the disease.
Everyone should try and find out the category and
type he or she belongs to and avoid as far as possible
those items, which will only aggravate their problems.
They should consume food that will suit their type. It
may be noted that each and every person is different
from the other.
So are their tendencies and problems of health.
But with proper changes in the diet good health can be
maintained. The cerebro spinal fluid is produced from the
blood and so imbalance in blood of these basic elements
leads to imbalance even in cerebro spinal fluid. More salt
in food for instance increases the sodium chloride in
cerebro spinal fluid, which leads to high B.P etc.
Moreover, the climate plays an important role in its
effect on the body. In summer and hot climate, for
instance, buttermilk will be useful, but not in winter.
Therefore in winter buttermilk should be warmed and
black pepper and ginger should be added to it before
drinking.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

Pitta Prakruti: It is a combination of fire+ air.
Excess of heat damages the working of brain – leads to
acidity – ulcer, cold due to heat, skin problems, even
sexual weakness, short temper and falling of hair.
Now, in modern times more anxiety – worrieseating
more of fried and spicy foods- more exposure to
sun, excessive use of antibiotics indulged in by people
increases their problem. It is, therefore essential to avoid
these habits as much as possible.
They should take sweet fruit juice as the first thing
in the morning and have more fruits, sweet desserts
after eating and drink more green juice.
Air Vayu Prakruti: This condition prevails when
there is an excess of the element of air. People belonging
to this category are more talkative and have day dreams.
They need more sleep and have more gas trouble. These
imbalances lead to fainting.
The tendency to eat heavy-oily foods- like fried and
foods made out of gram etc. increases this tendency.
People in such condition should avoid constipation and
sleeping during day time, have more physical exercise so
as to increase heat and circulation and should avoid
unsuitable foods.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

Prakruti – Type – Different Combination
of Elements In the Body
If these five basic elements are maintained in
proper proportion in the body, a proper metabolism is
ensured and the body remains healthy. However due to
heredity, eating and living habits more often than not, we
disturb one or two of these elements and thus upset the
metabolism and there is a predominance of three
different types of combinations. Such combination of
these elements decide our types-prakrutis. Aurveda, the
Indian medical therapy, has divided people into three
types:
1) Combination through excess of Earth +Water
2) Combination through excess of Fire + Air, and
3) Excess of Air element
This therapy advocates that while treating the
patients, one must keep in mind their respective types.
For those people having kapha prakruthi, milk will only
create problems.
People, therefore, having bronchitis or asthma
indigestion should avoid milk. For people with pitt
prakruti, spicy food will enhance their problem.
Therefore, what is good for one type could be harmful to
another.
Kapha Prakruti: It is a combination of earth and
water. These elements occupy the major portion of our
body. Sweet foods and drinks when properly digested are
reduced to saline and the blood becomes alkaline.
It sustains the body system, Increases vigor and
there is a marked growth of happiness. It lubricates the
joints of bones and keeps them working properly.
However, this is possible when there is proper element of
fire – heat in the body.
However because of lack of exercise, overheating,
eating between the meals when not hungry, eating more
indigestible foods like concentrated sweet-fried things
causes problems of indigestion and fail to produce enough
heat in the body.
This leads to increase in water content and
reduction of heat in the body, resulting in problems like
dullness, heaviness, increase in fats, common cold
bronchitis and later on asthma, arthritis rheumatism etc.
The best way to cure the above ailments of kapha
prakruti is to reduce the intake of undesirable foods, cold
drinks and foods that only aggravate the problems. They
should eat only light digestible food when hungry; avoid
sleeping during the day and over sex. Even milk is
harmful to them. They should also take physical
exercises.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes Cont'd.)

Knowing Our Stomach and Body
Will you be able to find another person exactly like
you? If the answer is “No,” what made you think that
every person’s stomach behaves in the same way,
accepting all the inputs in the same fashion. This is a
basic mistake we often make.
Believe me, your stomach may not be behaving in
the same way as your friend’s stomach does to a
particular food item, be it a chicken piece or a burger. We
must know that a particular food, which may be good for
certain people, may not be suitable for others. Haven’t
you heard the proverb, what is wine for Paul may be
venom for Peter.
The Indian system of Ayurveda and yoga is
considered as the best way
to explain the different types of body nature. The basic
constituents are classified as five elements.
Five Elements:
Earth: All life forces become inert and inactive in
this element and more energy is used to keep it active.
People with more weight, flesh, fat etc. are good example
of predominance of this earth matter in their body. They
do not show any anxiety and are not eager to acquire
anything, they try to keep away from conflict and their
life is moving slowly. When there is a disorder of this
element in the body people become selfish and get
attached to selfish enjoyments. It is a neutral element.
Water: It keeps the flow of body and life. But it
has a natural tendency to cool down. As there is more
than 70% water in the body it plays a very important role
in the maintenance of heat and circulation of blood etc. It
is a negative element.
Fire: It is creating fire in the body – heats the
water. It regulates sight, provides strength to the body
by digesting the food, induces hunger and thirst, and also
maintains suppleness of muscles and beauty of
complexion. It helps thinking and facilitates the
discrimination power of the brain. It helps production of
antibodies.
In short it is the starter of our body-car. Defects
in the same causes anemia, jaundice and other digestive
problems, and also causes fainting, epilepsy,
derangement of brain besides diminishing eyesight and
causing growth of cataract in the eyes, it produces acidity
and also creates skin problems ad depigmentation.
That is why great importance is given in eastern
therapies to control and preserve the element of fire. It
is a positive element.
Air: Air is life itself. It is the strength and
conducts every part of our body. It regulates the function
of heart, circulation of blood and maintains balance of the
body.
It helps respiration and downward movement of
stools and urine. It produces sound. Nourishes mental
faculties and also the faculty of memory. It moves bile
and phlegm, which cannot move in the body by
themselves. It is a positive element.
Space: In order that air circulates in the body and
maintains a proper balance, there has to be space. If
such circulation is blocked, it creates pain even leading to
heart attack, paralysis, fainting etc. It is a negative
element.

Lose 10 Pounds In 3 Days Weight Loss Tips (Final Notes)

The Starting Point
The enormous amount of excess fat in the human
body has made the keyword ‘weightloss programs’ an
instant hit among the common man. No wonder, most of
the search engine spiders get a lot of enquiries on this
word and the related key words, day in and day out.
Let us dig out the prime reasons behind this
problem. It is a matter beyond dispute that there is a
direct relation between the food we eat and the weight
that adds up. Hence almost all weight loss programs
concentrate on making some control on the ‘quality’ and
the ‘quantity’ on the food we consume.
Where should we start? Now that you have decided to
lose some weight we must of course find an answer to the
above question. Let me make it clear that there is no
better place than our mind.
We should have a strong resolve towards our aim.
Conceive this as a just war towards your good health. As
in any war there will be at least one enemy. Here your
main enemy would be the basic urge to stuff your self
with all the wrong things

Lose 10 Pounds In 3 Days Weight Loss Tips (Day2 Week12)

Understanding Your Body:
A Different Perspective
It is strange how the secrets that we try so hard to
find out have already been discovered ages ago and that
too in the most unlikely places and by the most unlikely
people. People who lived ages ago in the East have
already solved many of the puzzles of the human body.
The Indian system of medicine, which is called
Ayurveda, is a wonder in itself. The explanations in this
stream of science at first glance may seem far-fetched
but when you really sit down and think about it, you will
be astounded by the knowledge and understanding that
the ancient Indian sages had. I have included a littlie bit
on the Indian system of medicine that is particular to the
subject of our interest, that is the diet and its control.
Take time to go through the stream of thought in
the following pages, it is more than interesting.
How Much Do You Know?

I have included a simple test to see how much you have
grasped about the proper way to control you diet. Go
ahead and do the test, you might find it interesting.

1) Which of the following is suitable for a between meal
snack?
a) Cheese
b) Carrots
c) Yogurt
d) Coffee
e) Candy

2) How many glasses of water should a person have in
a day?
a) 5-6
b) 10-20
c) 10- 12
d) 4-5
e) 15-20

3) Which of the following is bad as far as weight control
is concerned?
a) snacking
b) smoking
c) coffee
d) crash diets
e) all the above

4) How many hours sleep does an adult need?
a) 7-8
b) 6-7
c) 8-9
d) 5-6
e) 9-10

5) Which is better for a person on a diet?
a) fresh fruit
b) canned fruit
c) fruit juice
d) processed fruit
e) cooked fruit

6) Which of the following should you always include in
your diet?
a) nuts
b) dried fruits
c) fruit juice
d) salads
e) tea

7) Which of these two is better for your health?
a) coffee
b) tea

8) The most important meal of the day is
a) supper
b) snacks
c) break fast
d) lunch
e) tea

9) Which of the following can you afford to cut out from
your diet?
a) fats
b) carbohydrates
c) vegetables
d) proteins
e) vitamins

10) Which meat is better for health?
a) white meat
b) red meat
c) raw meat

Answers:
1. b
2. c
3. e
4. a
5. a
6. d
7. b
8. c
9. a
10. a

Muscle Power
Use your brains to answer the test on the best ways to
work out.
1) Which is the best exercise among the following?
a) horse riding
b) walking
c) swimming
d) running
e) bowling
2) Before you need to work out, you need to
a) drink water
b) warm up
c) consult a trainer
d) make up your mind
e) cool off
3) You can afford to take a day off from your work out
every week
a) true
b) false
4) Yoga does not help to reduce weight
a) true
b) false
5) Breathing exercises strengthen the shoulder muscles
a) true
b) false

Answers:
1. c
2. b
3. a
4. a
5. b

Lose 10 Pounds In 3 Days Weight Loss Tips (Day1 Week12)

Tip 100.
Do not slouch in your chair but try to maintain an erect
posture with your tummy tucked in. Slouching is a very
bad habit. Not only is it bad for your back but it also gives
you a very flabby figure. It is your way of saying yes to a
comfortable, weight-gaining pose.
Make it a point to always sit as erect as you can. It is also
a terrific way to ward off back problems.

Tip 101.
Psst. I would like to let you in on a secret. As it is I
understand that most of us tend to put on weight
particularly in the mid section, right. It is the tummy that
seems to have a mind of its own. Well I will tell you a
sure shot method to reduce the flab around the waist line.
Mind you this doesn’t hold true for post pregnancy
tummies. This is what you have to do.
Breathe in air as strongly as you can and as you do so,
tuck in your tummy as much as you can. Hold it like this
for a few seconds and then slowly release your breath
taking care not to let out your tummy. Try to keep
breathing like this at least fifty or sixty times in a day.
In fact breathe like this whenever you can remember to
do so. After the first day, you should feel the muscles of
your stomach tightening each time you do this. Then you
know that you are on the right track. If you practice this
without fail for 20 days, at the end of the twentieth day,
you will have lost at least an inch.
Below I have included a table of the various exercises and
the number of calories that can be burnt with each
exercise. Choose what you can do best and choose
something that you will enjoy doing on the long run as
well.
The choice of the exercise is completely left to you but try
to do whatever you wish to do for at least twenty
minutes. It is only after you do the exercise for twenty
minutes that the actual calorie burning sets in.
Aerobics 200-250 calories
Bicycling, Stationary 250-300 calories
Bicycling, Actual 300-400 calories
Running, 5-6 mph 300-350 calories
Stair climber 200-250 calories
Swimming laps 350 calories
Walking briskly 150-180 calories
From this you can see for your self that walking is not at
all something that has to be sidelined. If you really find
your days to be too full to fit in any other form of
exercise, then walking is your best bet. Walk as much as
you can.
Try getting to places and leaving places a little early. This
will give you time to walk.
Well, I guess that’s about it. The ball is now in your court
so what are you waiting for? Get rid of those extra
calories and pounds as early as you can and try to enjoy
life the best you can without inviting all those terrible
diseases that come with a few extra pounds.