Part 8: The Final Chapter of Mind-Based Weight Loss – An Introduction to Yoga and Common Weight Loss Methods

The final chapter of mind-based weight loss – Yoga

The mysterious practice of yoga is known to many. To help people understand some basic knowledge about yoga, this article will introduce yoga for weight loss.

Everyone who has tried to lose weight has tried different methods, but not many people know about yoga for weight loss. In fact, it has something in common with mindfulness-based weight loss. People who have mastered mindfulness-based breathing will definitely find it easier to use yoga for weight loss.

Yoga originated in ancient India, and some of its legends remain mysterious and difficult to explain. It is a practice that unites mind and body, relieving mental and physical fatigue and tension, making joints more flexible, and promoting health and slowing aging. Yoga for weight loss can also strengthen internal organs, regulate digestive function, and achieve weight loss.

To perform this type of exercise, avoid doing so on an empty stomach; do so after a full meal. Begin by slowly moving your body and gradually adjusting your breathing.

1. Relieves physical and mental fatigue and relaxes nerves.

After completing the mindful breathing exercise, relax your entire body, slightly turn your feet outwards, place your wrists at a 30-degree angle to your body with your palms facing upwards, and gently close your eyes. Hold this position for 3-5 minutes. If you wish, you can also rest in a prone position. Relaxing your mind and body reduces the burden on your heart, and as your body gradually stabilizes, fatigue will be relieved.

2. Improves gastrointestinal function and relieves constipation

Sit with your legs extended forward, heels apart, big toes touching, and hands clasped behind your neck, elbows as close together as possible. This can improve the strength of the pelvis and musculoskeletal lock, and increase abdominal muscle strength.

If it's difficult to clasp your hands together, you can touch your fingers together; it's also okay to bend your legs.

This exercise is a bit difficult, so you can do it slowly and repeat 3 times. This exercise can relieve constipation.

3. Waist twisting for weight loss

Lie on your back with your legs together and heels slightly apart. Extend your arms straight out to your sides, parallel to your shoulders, palms down. Using abdominal breathing, raise both legs straight up to a right angle with your torso. Swing your legs to the left, back to the center, then to the right. When switching sides, you can lower your legs first. Do 3 repetitions on each side. This exercise is very beneficial for strengthening abdominal and lower back muscles.

4. Makes leg muscles stronger

Squat down with your toes on the ground, heels pointing towards your buttocks, knees together, chest out, back straight, and hands reaching down towards the ground as much as possible. As you exhale, extend one leg straight back, keeping the other leg as stable as possible. Focus your mind entirely on the extended legs, keeping your head and neck straight and upright as you exhale. If you don't succeed, try again.

This method can make the legs more beautiful, correct waist misalignment, and prevent back pain.

5. Prevention and treatment of frozen shoulder

Sit on the floor with your left leg bent inward, heel touching the inside of your right thigh. Then cross your legs, raise your knees, and switch legs so that your right leg is on top. Focus your mind on your hands, and while exhaling, extend your right hand from your left shoulder and your left hand from under your right armpit, bringing your hands as close together as possible. Exhale seven times, then inhale and place your right foot on top of your left foot, simultaneously changing the direction of your hands. Repeat the above movements.

Introducing some common weight loss methods

1. Pretick diet

The diet method invented by Pritiken, director of the Santa Barbara Longevity Institute in California, can not only reduce weight but also improve physical condition. This method is especially suitable for people with obesity or heart disease. Among people who lose weight using this method, 85% of those with high blood pressure no longer need to take medication, cholesterol levels have decreased by an average of 26%, and blood lipid levels have decreased by an average of 25%.

For most people, following the Pretick diet can improve mental agility and energy levels. Another advantage of this diet is that even if you occasionally overeat or break the restriction, the rebound effect is not rapid.

Following the dietary guidelines in the table for one month can result in a weight loss of 4-5 kg.

Edible foods: Meats: chicken, fish, veal, lean beef. Eggs, vegetables, and fruits: egg whites; all kinds of vegetables can be eaten, steamed, boiled, baked, or eaten raw; potatoes are also acceptable. Dairy products: skim milk or cheese made from skim milk. Desserts: various canned fruits and natural fruit juices. Beverages: decaffeinated beverages, tea, vinegar, seasonings, and alcohol.

Prohibited foods: mutton, pork, ham, duck, goose, sausages made from shellfish, cured pork ribs, and all kinds of animal offal. Olives, pears, and all kinds of dried fruits. Any whole milk, chocolate milk, cheese, cream, and salad dressing. Pudding, cakes, all kinds of sweets, pastries, fried foods, and candies. Coffee, tea, sweet drinks, and soft drinks.

2. Diet candy

This is a medication containing appetite suppressants. It can disrupt a person's normal appetite, and if used consistently, it can lead to weight loss. However, because it can easily cause nutritional imbalances and lead to physical weakness, users often experience rapid weight gain after the weight loss period ends, as they want to satisfy their cravings.

3. Sauna

This weight loss method can quickly reduce weight in a short period, by about 1 kilogram. The body only loses water, and it is usually used by weightlifters. If possible, regular sauna use can be beneficial, but it is important to avoid it on an empty stomach or after a large meal, as this can easily cause dizziness.

4. Weight loss drugs and weight loss teas

Thyroid medications promote thyroid secretion and accelerate metabolism to achieve weight loss, but they are harmful to the human body and are prohibited from sale.

Many traditional Chinese medicine preparations are synthesized using drugs that suppress appetite and act as diuretics, which often have side effects and must be used with caution.

While laxatives can help with weight loss, they severely disrupt the body's normal functions, causing serious damage to the digestive system and leaving the body extremely weak.

5. Protein-based weight loss?

This is a dangerous approach! The main market is overseas.

After entering the body, protein is broken down into amino acids, which are then synthesized into the body's protein components. This is one of the essential nutrients for human muscles and various secretions. Insufficient protein intake can lead to weakened immunity and increased susceptibility to various diseases.

Protein-based diets are popular abroad, which involve eating only meat and no staple foods. However, it's impossible for a person to survive on just meat, even someone with a great appetite. When the body's nutrients are imbalanced and calories are insufficient, the body will fully utilize its protein reserves. Without stored calories, weight loss will naturally occur.

If the body absorbs excessive amounts of protein, the kidneys are directly damaged. The increased burden on the kidneys to excrete the protein can easily lead to kidney dysfunction and even kidney failure.

Please note that this unsafe weight loss method should never be used rashly.

6. Bathing promotes fitness and weight loss.

Bathing is a way to cleanse the body, and today people are accustomed to entering various types of bathrooms. The time spent in the bathroom can yield unexpected health and weight loss benefits.

A singer took a bath for an hour every day for six months and lost 7 kilograms as a result.

The following is an introduction to this method.

Items to prepare for bathing: bath products, soft brush, towel, etc.

The water temperature is best kept between 41℃ and 4℃. After soaking your body in a bathtub full of water, apply soap or bath products to a soft brush and massage your body after the foam has formed.

The steps are as follows:

(1) With legs straight, start from the soles of the feet, then move the soft brush upwards in a spiral motion through the feet, calves, and thighs. This will not only clean the body but also remove excess fat and remove the aging stratum corneum from the skin's surface, allowing new, delicate skin to grow.

(2) Stand up with your legs slightly apart, bend your upper body forward, and massage from your toes upward, gradually moving up through your ankles, calves, and thighs, back and forth, and left and right, 2-3 times each. This can beautify your legs. Rinse them clean and then soak them in the bathtub for a few minutes.

(3) Buttock massage: Stand upright, hold a soft brush in your right hand, and massage from the heel up through the buttocks to the waist 5-6 times. Do this on both buttocks.

(4) Back massage: Use a soft brush dipped in bath soap foam to massage your back up and down repeatedly, alternating between left and right sides, for 5 repetitions. It is best to keep your chest up and back straight when doing this exercise. This will help you maintain a proper posture.

(5) Arm massage: With your left hand hanging down and your right hand holding a brush, massage your left shoulder from the neck diagonally downwards, 3 times on each shoulder.

(6) Back massage: Let your left hand hang down and hold a suitable soft brush in your right hand to brush your back.

(7) Arm massage: Raise your left hand diagonally forward, hold a soft brush in your right hand, start from your fingers and gradually move upward, making sure to massage all parts of your body, then switch hands to massage the other arm.

(8) Abdominal massage: After sitting down, apply foam to your hands and massage from the lower abdomen upwards in a clockwise direction. There is no limit to the number of times. This method is also effective in regulating internal organs.

(9) Breast massage: Apply foam to your hands and breasts, massage from the neck to the breast area several times, and rub the breast area from bottom to top 20 times each.

(10) Neck massage: Use a small brush, such as a men's shaving brush, dip it in foam, and massage the neck in small circular motions.

After the full-body massage, soak in the bathtub for a few minutes, then gently pat your body dry with a towel that has been soaked in cold water and wrung out.

After bathing, apply some talcum powder or moisturizing lotion as needed.