Namaste,
It's Evelina here.
I will talk about how you can lose weight in the healthy and balanced way.
As well we will learn,
If you don't need to lose weight,
How to basically bring your digestive fire up so your digestive system works properly according to the Ayurvedic principles.
So first tip which I have for you is to start your day always with a glass of warm water.
So when we wake up in the morning,
If you start the day with just one glass of hot water,
You simply help all the impurities which are still in your system,
In your digestive track to be basically flushed out of your system.
And you really awaken your metabolism so you can get into the day in the light way.
So this is the very first tip and I would like you to make it your daily routine in order to keep your digestive system healthy.
If you would like to really lose weight and you want to boost your digestive system even more,
You might add some kind of herbs or spices which are fire boosting for our system.
So we can include in here cinnamon,
We can include clove,
We can include ginger,
Turmeric,
You can add those spices,
Mix it maybe with lemon with a little small bit of honey and you can have a really nice and fire boosting drink early morning.
Another thing about warm water,
I would like you to drink at least 2-2.
5 liters of warm water during the day.
And this doesn't include in that the tea or coffee,
So separately 2-2.
5 liters of warm water sipping during the day and plus having of course some tea or coffee or juice if you feel like.
Let's go to the next tip,
It would be go as natural as you can.
So just skipping any highly processed foods,
Any fast foods,
Any deep fried,
Oily and very heavy foods.
So what I mean to go as natural as you can,
Of course ideally if you can cook yourself using just the vegetables,
Good high quality oils,
But if you don't have opportunity to cook yourself,
Find a good source,
A good healthy restaurant which you can ensure that they are cooking in the homey way using only good ingredients,
Only good oils and that the food is really light and good for you.
So this nowadays we can get easily lost in what is actually good,
What is actually bad for us because there are so many different ideas out there.
That's why I think the most simple thing is to just go natural.
Basically avoiding any of the packaged food which is ready,
Ready made so you can buy maybe fully ready lunch in the plastic box in the supermarket or you can have a fast food from some kind of fast food restaurant or you can have some street food which is really deeply fried and full of vegetable oil.
So these are things which obviously you want to avoid.
As well we want to avoid any fizzy drinks,
Any sweet unnatural juices and also we want to have juices which are natural,
Which are good,
But in the moderation because this is also a lot of sugar so you wouldn't like to have a lot of it in the big almonds,
Especially in the second half of the day.
So you want to avoid this high sugar things in the second part of your day.
Another really important thing which might be very simple but very often we don't think of it is to read ingredients,
To know what you are actually buying.
Sometimes we see the product in the shop where it's written healthy,
Fit,
Natural,
But actually if you turn the box around and you read what is inside you cannot understand half of the ingredients because they are full of some chemicals which are added and full of unnecessary sugar and different processed things.
So that's why we really want to read ingredients and learn how we can choose as natural as possible.
A great thing which Ayurveda uses are spices and there are so many different spices which are helping to boost our digestive system and to help us to eliminate the toxins.
That's why in Ayurveda we are using many different herbs and spices while cooking.
So some of the spices which are supporting our digestive system include ginger,
Turmeric,
Cumin,
Cloves,
Cardamom,
Cinnamon,
Fenugreek,
Black pepper and there are many many different ones.
So really including all of those spices while you are cooking will help your body to digest the food which you are having and to absorb the nutrients out of it easily.
Next point,
Avoid vegetable oils.
So vegetable oils are usually the oils which are very highly processed and very harmful for our system.
These oils they wouldn't have much smell,
They would be really cheap and usually if you get any kind of fast food,
If you are getting any processed food which is ready-made from the supermarket like chips or chocolates even or any kind of deep fried food.
This everything is made usually in the vegetable oils which are very very harmful for our system.
So we want to eliminate any of hydrogenated oil if you see something like this on the list of ingredients you wouldn't like to buy it.
Avoiding canola oil,
Soybean oil,
Sunflower oil,
Palm oil and other types of vegetable oils.
You would like to stick to cook only with the high quality good oils which are natural and not highly processed like those ones.
So ideal fats to cook on which are resistant for the high temperature are for example ghee or sesame oil or coconut oil.
They are safe to be cooked at cooked in because they are resistant they are not burning if you are cooking on them.
Another great oil is almond oil which is really good to use or olive oil.
Olive oil is a beautiful beautiful thing to use however we don't want to fry on this oil because it has a low burning point.
So it means that if you will fry on it,
It will basically burn and become toxic.
So that's why we want to use it only for a light cooking or a raw for your salad or just to put on top of your food.
There is a really nice saying I think it exists in almost every country in the world to basically have a bigger breakfast like a king than to have a lunch as I believe server and then dinner as a beggar.
So this is something what we really want to include and it's very logic.
When we wake up in the morning we are just becoming active.
We will need energy for our day when we will be moving,
Working,
Doing things.
So your breakfast should be big and should give you enough of energy for the day.
Then when you are having lunch you still can eat proper food however it can be a little smaller portion even.
And then once we are reaching dinner time we want to have just very little bit of food because we are going to sleep soon.
We will become inactive.
If we will eat a big heavy dinner of course this food has to go somewhere.
It's not going to evaporate and we will not use this energy because we will not be moving during the night so much.
So that's why we want to have very light dinner.
What would we like to eat in the morning and for lunch?
It would be something what gives you more energy.
So this part of the day you can include some carbs like rice or bread which are okay to be eaten in the first part of the day like breakfast and lunch.
Of course we want to have a lot of vegetables.
So vegetables different colors,
Different types.
They give you different vitamins,
Different minerals which we need.
Another thing of course we need some kind of protein.
So you can choose your source.
If you are vegetarian you can obviously find lots of proteins in the lentils,
Beans,
In tempeh and other stuff like that.
Or if you are eating eggs you can add eggs.
If you are eating fish or meat you can also add the good quality products like that to your diet.
For dinner we want to avoid carbs.
So that's one point which you should really keep in mind if you want to lose weight to get rid of carbs for dinner.
What are these carbs you want to get rid of?
Of course any kind of bread,
Rice or pasta you want to not have it in the dinner time.
You don't want to have neither fruits or sweets because these are very high in sugar.
They are also carbohydrates and we don't need them because the carbohydrates they give us energy for the day basically.
And if you don't need this energy,
If you are just going to sleep to rest you want to have something very light.
So you could have some lightly cooked vegetables and maybe lightly cooked meat or fish or eggs if you are eating those as well.
However skipping rice,
Skipping bread.
The way how we prepare our meals is obviously very important.
So you want to avoid any deep fried,
Any very oily food,
Any very heavy food.
And you want to go for baked or cooked or steamed or eventually very gently fried with the good oil.
These are the kind of preparations which are more friendly for your digestive system.
Ideally have your dinner around 2.
5-3 hours before going to sleep.
That will give your body time to digest the food which you had instead of jumping straight to the bed and digesting it or trying to digest during the night.
Ayurveda advises to not mix the fruits with other foods at the same time.
So you would like ideally to have fruits as your separate meal.
You can choose it as a second breakfast or as a mid-afternoon snack.
However,
You don't want to mix it with the food.
Many people have fruits as a dessert as well.
For example having lunch or dinner and after that snacking on some watermelon or melon or some other stuff.
And this is actually very cooling for our system.
Especially different types of melons,
They are very cooling.
So just imagine if you are having even very good lunch which is full of vegetables,
Lightly cooked with the nice spices.
You are having that and right after you have your watermelon you are actually really slowing down your digestion.
You are just cooling down your system instead of boosting up the spire which is needed to digest your meal.
Another thing which is very obvious is be active.
So just stay active as much as you can.
If you are driving usually to the shop,
This time maybe just to walk.
If you are going upstairs with the elevator,
Don't go with the elevator but just walk upstairs on your legs.
These are very simple things but they will add a lot of activity during your day and a lot of movement during your day.
So just try to choose always movement instead of choosing laziness.
And obviously choosing exercises.
Exercises which you like,
Which you enjoy.
So if you hate going to the gym or if you hate going on some fitness classes,
Try to find something different.
Something which you really really enjoy.
Maybe you like dancing,
Maybe you like running,
Jogging,
Maybe you like doing yoga,
Wherever is there just find this activity which you really like,
Which you really enjoy and stick to it.
What I mean stick to it?
Do it really regularly on your daily basis.
Obviously depending on the intensity of your activity but try to do it at least four times per week up to six times per week.
Having this one day to rest and recover.
There are many different techniques which you can also use out of yoga,
Out of pranayama,
Which are fire boosting for our digestive system.
The pranayama techniques which helps you to eliminate the toxins include kapalbati,
Bastrika,
Agnissara,
Nauli and different ones.
If you want to learn more about them you can just check my pranayama list on this channel.
Another advice is to avoid stress.
So if you are stressed obviously our body doesn't function in the proper way and the core of our body is our digestive system which will be connected with your high stress level.
So trying to work on consciously choosing your emotions.
Consciously choosing your emotions so realizing which emotions you actually want to experience in your daily basis.
Let's say you want to be joyful and you want to be peaceful.
So then simply doing more of the things which brings you more joy and brings you more peace.
If you feel joyful while you are playing with your kids or dancing or doing whatever brings you joy just do more of that.
If you are peaceful when you meditate or when you walk in the nature or when you paint or do anything else just again add more of those activities into your daily life.
We are getting towards the end.
I have two more points for you.
So notice your weaknesses.
Just observing yourself and realizing where are your weaknesses can help you to find the great solutions for yourself.
For example if you know that you really love sweets,
You love chocolate and you always go to the supermarket and buy some crappy kind of chocolate and just overeat it.
Then choose the healthy version of the chocolate.
Choose the dark one which doesn't have any harmful ingredients in it or choose the homemade chocolate which is super simple and easy to make.
Actually you just need cocoa butter and cocoa,
Maybe a bit of some nice sweetener like honey and you can make it within 5 minutes and it's really simple.
And then choosing wisely the timings of having that sweet snack which would be always in the first part of the day.
And there is always healthy option to anything.
Even if it's some kind of hamburger,
Cheeseburger,
Whatever is there,
Even if these are the chips,
There is always healthy version to make it.
You just need to check and get motivated to change your habits.
Last point which I have for you is to stay motivated.
So if you feel that you are easily becoming lazy and losing your motivation,
Maybe you need to go for some group classes or get a personal trainer because this will help you to stay motivated and to keep going instead of giving up in the half way.
As well of course if you are paying for something then also this thing keeps us going ahead.
Thank you so much for joining me today,
I really hope it was useful for you.
If it was useful please share,
Subscribe and comment.
Thank you so much.
