WATER, VEGETABLES AND PHYSICAL EXERCISE-A SHORT CUT TO HEALTHIER LIFESTYLE
Water is a natural appetite suppressant. So, developing a good water drinking habit can be a long-term aid in achieving and maintaining healthy weight. Water is not just a thirst quencher and a critical element for many of the body’s biochemical processes; it is also a macro-nutrient.
All functions within the body require water. A well-hydrated body enables these functions to occur quickly and efficiently. Some studies have shown that thirst and hunger sensations are triggered together. If there is slight dehydration, the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving for fluid. As most food contains some water, if one does not drink enough water, (s)he may be subconsciously driven to eat more to fulfill the body’s need for water. This, however, results in the undesired effect of increasing calorie consumption. Drinking more water can help to prevent overeating and contribute to weight loss. Drinking water and weight loss are, therefore, directly related to each other. Water helps the body lose weight by boosting the metabolism rate, thus promoting weight loss. Drinking plenty of water helps to minimize strong cravings for food, because it works towards reducing the appetite.
With an increased intake of water, consumption of calorie-rich sodas and juices, which contribute to weight gain, comes down significantly. In this way, water acts as a catalyst by speeding up the process of weight loss by not only providing the body with many benefits of its own but also by bringing down the consumption of other calorie-rich drinks. For those who have incorporated physical workouts into their weight loss program, it is necessary to drink more water to make up for the loss of water that takes place through sweating while exercising. One should drink water before, during and after exercising in order to maintain a high level of energy. In addition to weight loss, the benefits of drinking water include, but are not limited to, regulation of appetite, increase in the rate of metabolism, boost in energy levels, alleviation of some types of headaches, assistance in the reduction of blood pressure and high cholesterol, easing of joint pain, decrease the risk of some forms of cancers and the chances of development of kidney stones, release of toxic waste products and also in the overall improvement of skin quality.
Eating vegetables regularly can also have many health benefits. Along with many disease-reducing benefits, eating vegetables can also help control weight. Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They are also low in calories and help keep the calorie intake low. All these features help control weight effectively. Because they are low in calories, we can eat lots of vegetables without consuming excess calories and the high fiber content of vegetables helps to fill the stomach faster, thereby limiting the total amount of food consumed. This gives the body a natural feeling of vitality and the added energy to become more active which, in turn, helps to burn up more calories each day.
Vegetables are also low in sodium. So, they help reduce water gain. Sodium is present in virtually all processed foods and causes the body to hold water within the interstitial areas of the body. There are estimates that many a person can hold up to 5 pounds of additional water due to high intake of sodium. Reducing sodium intake will help the body lose water weight and if one eats more vegetables, his sodium intake shall lower naturally.
Physical activity is important for physical health, emotional well being, and achieving a healthy weight. Physical activity may help the body control weight by using up excess calories that would otherwise be stored as fat. This includes sleeping, breathing, digesting food and, of course, moving around. Balancing the calories consumed, with the calories one uses through physical activities, may help maintain one’s current weight. All these can be illustrated by the following simplified equations:
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control
Regular physical activity may help control weight and may also help in reducing the risk or management of chronic diseases, such as type-2 diabetes, high blood pressure and cholesterol, heart disease, osteoporosis, arthritis and some forms of cancers. Physical activity helps to build strong muscles, bones, and joints, improves flexibility, wards off depression and can improve the mood and sense of well being. Studies on the psychological effects of exercise have found that regular physical activity can improve a person’s mood and the way he feels about himself. Researchers have found that exercise is likely to reduce depression and anxiety and helps the body better manage stress. Overall, mortality rates from all causes of death are lower in physically active people than in sedentary people. Also, physical activity can aid in managing mild to moderate depression and anxiety. Becoming Physically active may involve structured activities, such as walking, jogging, strength training or sports. It may also include daily activities such as household chores, yard work or walking the dog. Regular physical activity may help a person feel and move better. Whether the goal is to achieve and maintain a healthy weight or improve one’s health, becoming physically active is a step in the right direction.
But any change in terms of these parameters will not be successful if it is not incorporated into an individual’s lifestyle on a regular basis. This calls for a gradual change in the behavior pattern itself.
Behavior modification is a technique of altering an individual's behaviors and reactions to stimuli through positive and negative reinforcement of adaptive behavior and/or the elimination of maladaptive behavior through positive and negative punishment.
Behavior modification has long been used by psychotherapists, parents, and caretakers of those with special needs who don't necessarily have a behaviorist "philosophy." It involves some of the most basic methods to alter human behavior, through operant reward and punishment. Classical conditioning, which aims to affect changes in behavior through associations between stimuli and responses, can also be a component of behavior modification, but it is generally less useful in applied settings because it focuses solely on basic involuntary reactions to stimuli and not on conscious learning associated with a behavior's function or context.
Though the importance and benefits of water, vegetables, fruits and physical activity is commonly known, people often do not know how to make these a part of their daily lives. Therefore, in the present set of circumstances what is required is awareness and positive attitude to change the behavior to reach a healthier lifestyle.
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