There are many ways to reduce the weight and lead a happy life:

1. Healthy Eating – Having fruits, fresh vegetables and greens will help us to keep our body healthy. Intake should be normal and on time.

2. Doing Exercises and Yoga – Doing exercise is very good on daily basis to keep your body fit. Yoga is one of the best things which will keep you fit and fresh on the whole day.

3. Master Health checkup – Having master health check up on every six months is good to know your health condition and keep you fit.

4. Going for Walk – Walking is one of the best exercises to keep you fit. You should go for walk at least for half an hour daily.

Exercise for Beginners:

There are some easy healthy living ways for the beginners to keep themselves stay active and healthy

1. Walking – Walking is one of the best exercises. Walking doesn’t require any equipment or any extra skill to practice.

2. Cycling – Cycling is another way which helps your muscle to reduce fat content on hips and thighs.

3. Joining Gym – Going for gym too will help you more to reduce the weight.

Consequences due to over weight:

1. Laziness – When you have too much of weight, it will make you more lazy which will not help to do your regular work properly.

2. Getting Diseases – There are many opportunities to get heart attacks, blood pressures, and even complications during pregnancy etc.

Drawbacks of Some Weight Loss Methods:

1. Weight loss through fasting – Fasting will reduce the weight but at the same time you will not have the stamina in your body. It could drag you down and your health condition doesn’t improve.

2. Taking Pills – Some people are very eager in reducing their weight so opt for pills to get slimmer very soon but they never think of consequences behind this. Taking pills and reducing your weight is not really recommended for health.

3. Weight loss through Equipments – people are fond of using the equipment to reduce their tummy e.g. using the belts to reduce tummy. Doing exercise and walking are the way to reduce weight instead talking shortcuts and sufferings.

Health does not mean that you put on weight and become obese. Or it does not mean that you unnecessarily do exercises or control your diet even when you have normal weight. Such activities generate many health problems.

Hygiene factor is also very important in health care ; a person who takes maintains cleanliness of his/her body and household has low chances of becoming ill. A person who has abnormally low weight may develop cancer malignancies as well as suffer frequent infections due to weak immune system.

The activities which increase the metabolism in the body must be adopted. The diet must be planned according to the physical condition you have. The person who can manage stress generating situation can prevent many diseases like diabetes, high blood pressure and heart attacks.

Health care also includes the methods by which one protects and cures his diseases and infections. For this the role of health experts and doctors is highly important. One must seek the remedies for the disease and follow the instructions strictly in order to regain health. Mental and physical health must be maintained by utilizing all possible means as only a healthy person can contribute to the functioning of the smooth society.

It is the prime duty of a state to arrange for health care facilities for all of its citizens without concern for their social classes. Needy people must be provided with free medical treatments so they can allocate their low income on other social concerns.

Scientists have found that smokers generally weigh less than nonsmokers. Smoking may affect the amount and the types of food that people eat and how their body processes food, causing smokers to have a lower body weight. One of the physical reasons some people gain weight when they quit is because of changes in metabolism. Your metabolic rate is related to how your body burns calories. It regulates the processes by which your body gets its energy from food, which is vital to its overall function.

Smoking speeds up your metabolism. Here’s how it works: Nicotine, just one of the more than 4,000 chemicals in cigarettes, stimulates the central nervous system and other organs. In doing so, it increases the amount of energy you use up. Smoking increases your metabolic rate, so that you burn more calories. When you quit, your metabolic rate slows down to what it was before you started to smoke.

For the typical smoker trying to quit, changes in metabolism may result in a weight gain of 2 or 3 pounds. However, it is the increase in eating, particularly foods high in fat or sugar, that results in most of the weight gain that people experience. The good news is that we can help you with your physical activity and food choices to avoid or minimize this kind of weight gain.

One of the most effective ways to manage your weight after quitting is to increase your level of physical activity. Exercise increases metabolism, and even moderate levels of activity can help you burn fat and improve your overall health. Exercise also improves mood, so increases in physical activity such as walking, swimming, doing yard work or even taking the stairs instead of the- elevator in your workplace can help you stay positive and assist you in the quitting smoking process.

Often raising your level of activity can make a real difference. For example, one study we conducted showed that participating in a regular physical activity program reduced weight gain after quitting and actually increased the chances of quitting successfully. Another study showed that women who report little recreational physical activity have a greater chance of gaining weight after quitting than more active women do.

This is something you can work on before, during, and after you start to quit. Making small adjustments in your lifestyle will accelerate your progress toward your goal of better health, a longer life, and more energy to enjoy it. This way, physical activity can more easily become a part of your daily life and help keep you healthy and smoke-free.

Changes in Eating Style

Healthy eating habits play a key role in maintaining your weight or minimizing weight gain when you quit smoking. Sometimes people gain weight after quitting because of poor eating choices. That is, they simply eat more food, or eat foods that have a lot of fat or sugar. Without the foul taste of cigarettes in your mouth, food may taste and smell better, which could lead to extra helpings at the dinner table. You may also be prone to eating more between meals.

Snacking can easily become a substitute for smoking or a way of coping with cravings or stress. Current research indicates that while quitting, many smokers develop cravings for sweet foods, which may be high in calories, fat, and sugar. In fact, some scientists dunk that nicotine affects the level of blood sugar in the body so that nicotine withdrawal triggers an increased craving for sweet foods.

This includes learning how to eat in moderation and how to eat a variety of healthy foods that will give your body the fuel it needs. You may find that within two to three weeks after you stop smoking, the sharpest nicotine cravings will fade and you will have already started to develop healthy eating habits that can benefit you for the rest of your life.

You can replace a cigarette with healthy snacks and beverages to battle the urge to smoke. Just like smoking, eating is a habit too; no doubt you’ve become accustomed to eating certain foods. Some foods (chocolate, for example) are high in fat, sugar, and calories. So make sure that you’re well aware of the foods you eat and the beverages you drink so that your calories don’t creep up during the day.

There are no forbidden foods in a healthy eating plan, but some foods you will want to eat often, while others should be saved for special occasions. With this plan, there are no fads, crash diets, or fancy gourmet meals that take hours to prepare. Just sound, nutritional diet to help you quit smoking and manage your weight in the process.

If you determined that you are ready to get going, set a couple of realistic goals for yourself. The important thing is that you don’t rush in too quickly and set yourself up for failure. Staying off cigarettes is a tough thing to do, and for starters, we want you to use physical activity to help you accomplish this goal.

Look at your time study. For some of those moments of inactivity, try to fill in ways to be more active. For example, if you find yourself sitting at your desk during the day, make a point of getting up once in a while and taking a walk across the office. If you find yourself sitting in front of the TV, try to get up during each commercial break and walk around the house. Or you can try some of the quick activities if you feel that you can do more.

Moderate-Intensity Activities

Regular, vigorous physical activity for at least 30 minutes per day can positively affect your health, especially your weight. Our research has shown, however, that doing moderate-intensity physical activity in bouts of at least 10 minutes and totaling at least 30 minutes a day for 5 days a week or more can help with weight management and physical fitness.

If you don’t have a 30-minute block of time to be physically active, you can enjoy some of the same benefits by breaking up your physical activity and doing some at different times during the day. If you are struggling to find the time, try fitting in three or four 10 or 15 minute brisk walks throughout the day.

Here is a list of common excuses people use to get out of making physical activity a part of their lives:

I don’t have the time

Time is one of the main things people identify as a roadblock to physical activity. You may feel that your day is already too full, and fitting in physical activity is impossible or would be a major challenge. We will help you use your time study to help you find ways to fit some physical activity into your day, such as climbing the stairs at work or taking 2- or 5-minute walks, perhaps instead of having that cigarette at your coffee break.

Think about what would happen if for every cigarette you would have had in the course of a day, you decided to take a walk instead. You’d be much more active. Remember, you don’t have to find a single 30 or 45-minute block of time to exercise, those smaller bouts add up.

I’m just too tired to exercise right now

Being active can actually give you more energy. Physical activity increases your blood flow and can make you feel upbeat and alert. The more active you are, the more you will increase your stamina. This is especially important for you at this stage because you might feel some fatigue in the first few weeks after you’ve quit smoking. When you feel tired, try to push yourself a little, you won’t regret it.

I don’t have exercise equipment and can’t afford a gym membership

Physical activity does not require gym memberships or expensive classes. It can be done in the settings of your daily life, at home, in the office, or just about anywhere. Some people like to do their physical activity in front of the TV or while listening to music. A great thing about working physical activity into your routines is that you will be setting a wonderful example for the rest of your family. Once they see how great you’re doing, they may even want to join you.

I don’t know how to exercise

You don’t need to be an expert to work more activity into your life. You just need to be willing to try. We will help you find ways to transform moments of inactivity, in which you are sitting or not moving around, into more active ones.

The weather is bad (too hot or too cold)

Don’t let bad weather stand in your way. If it’s too hot or too cold to walk outside, you can always do some heavy housework or take a few trips up and down the stairs. Many towns have shopping malls with special hours for walkers. Mall walking can be a safe and climate-controlled place to walk year-round.

Swimming is great for those really hot days, but if you think that is too vigorous an activity for you right now, just walking a couple of laps around the pool can get the blood pumping. On cold winter days, take the kids sledding, walking in the snow is an excellent workout and a couple of trips up the slope can really get your heart rate going.

Or maybe you’ve tried to start being more physically active, but simply couldn’t find the time. We can show you how to get past these kinds of barriers by planning ahead and finding ways to fit a brisk walk into your day, maybe even after dinner when you feel the temptation to smoke.

Planning ahead includes a close look at your reasons for wanting to make certain changes in your life. You may be concerned about your health and the dangers of smoking but are worried that you will gain weight if you quit. You may want to eat more balanced meals, but think they will take too much time to prepare. The process of identifying your reasons for wanting to change can help you see the difference between the things you can control and those you cannot.

Sometimes, the biggest obstacle to any kind of change is self-doubt, worrying about how hard it may be or making excuses for why it can’t happen now. Realizing your reasons for wanting to make changes in your life may be what convinces you to stop smoking and make other healthy decisions. And if you’re not sure how to begin to change your routine, we will take you through some exercises that can help get you on the right track.

Planning ahead also means looking at parts of your everyday life that might make it difficult to stop smoking. Habits become part of our daily routines and many times we don’t even realize we’ve developed them, which makes them difficult to break. The solution is to first recognize them. Understanding your eating habits, for example, knowing when you tend to overeat and how you feel when you do, can highlight opportunities for change. Being aware of the obstacles in your daily life will help you find ways around them or replace them with healthier choices.

For example, you can cope with cigarette cravings by eating healthy snack foods, such as fruit popsicles, graham crackers, or low-fat yogurts. The next time you are tempted to devour a bag of potato chips, you can decide ahead of time that you will stop and take a brisk walk before eating even one chip. In all likelihood you won’t go back to the chips because the craving will have passed. Managing your cravings is an important element of quitting smoking, and you can do it, as long as you plan ahead.

Barriers can also be overcome by simply removing temptations from your physical environment. Getting rid of the cigarettes and ashtrays in your home or office is an absolute must for avoiding the temptation to smoke. If you want to start increasing your level of physical activity, clear a corner of the living room where you can stretch, do breathing exercises or put that exercise equipment that has been gathering dust in the basement. Friends, family and co-workers can also help get you through the tough times, even those who are not very supportive at first. Start by informing everyone you know that you want to quit. People who don’t smoke will be happy to hear it and the smokers in your life will likely respect your choice. They may even want to try it themselves.

Planning healthy meals with friends, taking a yoga or dance class, playing soccer with the kids are all ways that you can fill the time you may have spent smoking with fun activities that are also good for your health. A nurturing and supportive environment to help kick start your health journey is a valuable asset when trying to make tough changes. We’ll give you some advice on how to gain the support of your friends and family if you aren’t sure where to begin.

We will go further into the process of identifying your obstacles to success and providing simple, practical tips for how to get past them. Rewards are a big part of the plan and give you something to look forward to. Each time you get past a hurdle or reach a milestone, celebrate your success by buying that new pair of shoes you always wanted, going out to the movies, or letting yourself sleep in for a change.

Many people tend to smoke at specific times during the day or reach for a cigarette in stressful times or when feeling low. The same goes for eating and physical activity. Some people overeat when they are nervous or don’t go to the gym because they feel too depressed. In fact, smoking, physical activity, and eating style are often part of the same system of habits.

The three tend to work off each other and links between certain behaviors can be very strong and difficult to undo. But it is also for this reason that physical activity and healthy eating practices can help you kick your smoking habit.

Here is an example: Many smokers like to have a cigarette after a meal. Then, when they quit, they use food as a substitute for smoking and often gain weight as a result. But finding healthier food substitutes, such as an apple or frozen yogurt instead of ice cream after dinner can help you get through the cravings and avoid gaining extra weight.

Did you know that smoking can decrease your stamina for physical activity? You may have felt this the last time you tried to go for a jog or climbed a steep set of stairs. But increasing your level of activity in even the simplest ways can build your stamina back up. And believe it or not, being more physically active can also help curb your cigarette cravings.

There are several ways to cope with the stressful effects of quitting smoking and managing your weight. Managing your stress, as well as your down time, can be achieved through relaxation exercises, deep breathing, and of course, physical activity and healthy eating. We will give you many tips on how to substitute more healthy behaviors for smoking. Think of these as your instruments for an exciting new experiment. Routines could get boring, but it is an opportunity to test different ways of making your daily life more dynamic.