Posts Tagged ‘Hips’

Losing weight on thighs and hips by keeping a track on diet and exercise.

Losing weight can be one of the hardest physical challenges that one can go through in life. Women tend to gain weight on hips and thighs. Women have a tendency to accumulate fatty acids in their body, specifically in the thighs and hips. Women must not only do the right thigh exercises, but also include aerobic exercise and sound nutrition to get best results.
Thighs are a difficult part of the body for women, because it is hard to lose weight in this area and keep the thighs toned.

EXERCISE

- Building up your leg muscles is the first step towards losing weight on your butt, thighs and hips.
- Squats are one of the best exercises you can do for your hips, butt and thighs and they’re also a functional exercise, helping us build strength for a variety of daily activities.
- Lunges are a challenging exercise as on the front leg, you’ll work the glutes and hamstrings and, on the back leg, you’ll work the quads and calves.
- Step ups are another great exercise for the glutes. For step ups, place one foot on a step or platform and push through the heel to lift the body up. The other key is to concentrate all your weight on the stepping leg.
- The stepper is an effective way to lose thigh fat because it focuses on the butt muscles.
- Running, like walking is accessible, especially on elevation are easy to learn, reduces stress, helps in weight loss, and it makes you feel good.
- Swimming is an excellent way to lose fat from your thighs.

DIET

- A healthy diet has of course been so effective in not only getting rid of fat deposits but also in maintaining the overall soundness of the body.
- Cut on the amount and type of oil and fat in the diet.
- Avoid too much paneer, oil in dals (pulses) or even combination of oil and cereal.
- Cut down on your carbohydrates intake like potato, rice, grains, pasta. Use brown carbs instead like sweet potatoes, whole grain bread; increase your lean protein intake such as chicken, egg whites, cottage cheese, protein shakes etc.
- Eat less carbohydrates and more proteins.
- Eat more of channa roti (chapati), wheat and soya mixed roti or the diabetic atta roti which is made with dals and other cereals leaving out pure wheat.
- The non-vegetarians can eat all varieties of foods including fish and chicken. Go easy on red meat; you can have it once in a week.
- Eat lots of green vegetables.
- Cut down on fruit juices.

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Osteoarthritis(OA): a de-generative joint disorder – Best way to deal with it is MOVE ON…

Osteoarthritis is a degenerative joint disorder. It is a chronic disorder. There is no well established way to cure it. Rest makes arthritic joints feel better, but in the long run, exercise is better. Exercise, combined with a diet that is low in fats, rich in good carbohydrates, can help you to lose weight, to reduce stress on weight bearing joints and limit further injury.
- Walking is the best way to keep joints i.e. from the ankles to the shoulders from seizing up. The more you can walk, but do wear insoles or cushioned shoes to redistribute weight and reduce joint stress.
- Aerobic conditioning if it does not hurt too much is good. Any exercise that does not put pounding pressure on the joints can help build muscle and keep ligaments and tendons strong and flexible enough to give the joints the support that they need.
- Elliptical trainer and cycling are good exercise options.
- Recumbent bicycle and rowing machines takes the burden off such susceptible joints as knees and hips.
- Swimming and water workouts will help you move stiff joints without gravity’s weight bearing pressure.
- Stretching is necessary to move joints through complete range of motion.
- Yoga is a good thing to do.
- Resistance training keeps muscles strong, often taking the pressure off joints.

Few things that you can do to prevent osteoarthritis are:
- keep moving.
- get nutritious balanced meals.
- stay slim.
- build muscle.
- change positions while writing or doing hand work.
- recline in right direction.

If pain persists and it is interfering into daily life, do consult a reputed orthopedic surgeon an accordingly adopt one of the following:
- Arthroscopy: Dying cartilage can be cleared and rough joint connections can be smoothed out.
- Bone Fusion: Fusing ones together with pins or plates can eliminate the pain.
- Joint Replacement: Bones in the joint are damaged beyond repair, a substitute joint can be fashioned from metal alloys, high density plastics .
- Tissue repair or osteotomy: Failing joints can cause surrounding muscle, ligaments and tendons to reattach or repair them. This is done without cutting the muscle ensuring future recovery and less damage.
- Cartilage Cell Replacement: New cells are injected into the joint.