Healthy Living

Good health is not just the absence of illness, but the presence of vitality, balance, and inner peace. 

Reduce our weight by 10-20 Kgs this year. 

Managing health encompasses three key components: Value-System, Eating, and Exercising. Positive thoughts serve as a catalyst, driving your motivation to prioritize and allocate time for self-care. This mindset prompts you to engage in regular exercise, facilitating weight loss, improved fitness, and increased strength. As you embark on your exercise journey, a heightened awareness develops, influencing mindful and conscious eating habits. Explore the detailed sections below to gain insights into achieving and maintaining good health. 

Many people struggle to maintain long-term weight control despite trying various methods like fasting and exercising. Often, the result is a cycle of weight loss followed by weight gain. The key to breaking this cycle lies not only in diet or exercise but in cultivating a strong value system. Developing values such as perseverance, self-control, and mindfulness is essential for sustaining weight management over the long term, often spanning years. At IFLC, we emphasize the importance of integrating a holistic approach to fitness by building a foundation based on these values. This approach helps you overcome short-term setbacks and ensures that you can maintain a healthy lifestyle.

The following guide outlines a gradual, realistic approach to weight loss, starting with exercise as the foundation and later incorporating mindful eating habits. Over the course of one year, this plan emphasizes sustainability rather than quick fixes, encouraging a steady and thoughtful progression toward better health. It provides not only a practical framework but also focuses on strengthening the mental and emotional aspects of weight control through the development of a strong value system, ultimately helping you live a healthier, more balanced life.

Value System

Many individuals attempt fasting and/or exercising as strategies to lose weight, only to discover that they often end up gaining weight again. The primary reason for this cyclic pattern is that sustaining long-term weight control, spanning from 3 to 20 years, depends significantly on your underlying value system rather than solely on dietary choices or exercise routines. It is crucial to cultivate a robust value system, incorporating principles like restitution, perseverance, and others, to effectively maintain control over your weight. Consider joining IFLC to acquire and hone the skills necessary for mastering this art of long-term weight management. 

Eating Right

Stage-1 (First two months)

In the first two months of starting to reduce your weight, do not worry about what you are eating. Continue to eat what you want. Weight reduction is like a marathon; it does not matter if you start slowly in the beginning. Similarly, don't stress about what you eat from day one. Focus on exercise from the very beginning, and as you witness your weight decreasing, your heightened self-awareness and the evolving perception of others will motivate you to adopt healthier eating habits.

Once you notice your trouser size dropping and begin to appreciate your slimmer self in the mirror, it will create a positive mindset. This transformation typically starts around two months after initiating your exercise routine. As your self-image improves, your brain will automatically program itself to resist gaining more weight, acting as a catalyst for weight loss. You will naturally gravitate towards healthier food choices and reduce heavy meals. Therefore, consider taking control of your diet after the initial two months.

Stage-2 (Two to four months later)

Ideally, after two-four months, you should aim to have only one heavy meal in a day. You don't ned to start this right after two months; if you are not mentally strong yet, then take your time, no hurries. Listen, we are not preparing ourselves for a supermodel competition, so you don't need to worry too much about your calories, fad diets, fruit and protein shakes, etc. Begin your day with only tea or coffee, skipping breakfast. Then, around 11 am, have a light lunch consisting of 2-3 fruits, vegetables, or even some cookies (yes, even unhealthy ones). By 3-5 pm, indulge in a substantial lunch, which should be your main meal of the day. In the evening, enjoy tea or coffee with some biscuits or snacks. If you have a sweet tooth, feel free to consume sweets 1-2 times a day. If you have habits like alcohol or smoking, I won't insist on quitting, but try to do it in moderation. Make only slight changes in your diet; avoid drastic changes because we need to sustain this for the rest of our lives. Remember, even if you achieve a supermodel body, you can't show it off because, essentially, when fully clothed, a supermodel and a thin person look very similar. To truly showcase a supermodel body, one needs to strip in front of people, which, obviously, most people are not going to do; then why aim for a super-fit body? Just having a healthy, agile, fit, non-obese body is good enough.  For more ideas on healthy food ideas click this link here.

Stage-3 (Twelve months later)

By now, you should have managed to reduce your weight by 10-20 kgs. From this point onward, let's harness the power of our value system: mind-control, perseverance, restitution, learning about nutrition, and controlling urge, addiction and anger. The advantage of this stage is that once you start eating right food your whole life will become much much easier and you can effectively slow down the ageing process. This is really advance eating skills which only dare-devils can perform. This marks an advanced stage of weight control, involving fasting and prioritizing healthy (often not-tasty) food over tasty, indulgent options. Do not proceed to this stage if you feel uncomfortable, but give it a try and assess how far you can go. If this stage begins to make you grumpy, angry etc. then stop immediately; even stage-2 is good enough.

During this stage, focus on eating super healthy food for 5-6 days (Focus days) of the week and allow yourself cheat foods on 1 day (Cheat-day) of the week. Swap tea/coffee with warm water, green tea, water, soup, or protein powder-loaded smoothies. Replace carbohydrate-loaded meals with the ones rich in veggies and fruits. Experiment with various super-healthy diets; for example, try a vegetable juice plan or do fasting 1-2 days a week. Dive deeper into nutrition and understand its pivotal role in enhancing your and your family's health.

As you strive for fitness and health, aim to become an inspiration for those around you. Be a role model whom others look up to for a healthy lifestyle. Consider assisting others with weight management, as it will contribute significantly to your own well-being.

Exercise

Listed below is a one-year plan detailing how to approach exercise for guaranteed weight loss of 15-20 kilograms within a year. Before starting this exercise regimen, consult with your doctor to ensure it's suitable for your health condition. 

The Exercise consists of two groups. 

• Group-1 to be done on Monday, Wednesday, Friday. It starts with warm-up and then a set of exercises focussed on abdomen and legs.

• Group-2 to be done on Tuesday, Thursday, Saturday. It starts with warm-up and then Sun salutation exercise which focusses on 14 major upper body muscles. In addition it exercises brain, face, heart, lung, liver, stomach, pancreas & kidney.

Gradually increase the repetitions of exercises over a few weeks and months. Avoid intense workouts at any stage, as they may become overwhelming and lead to a loss of interest, setting you back on an unhealthy path. Remember, slow and steady progress is key to long-term health. 

Monday, Wednesday, Friday exercises

Abdomen and Leg Exercises

Tuesday, Thursday, Saturday exercises

Sun Salutation or Surya Namaskar Exercise (<--- Click this link)

Exercise Sequence

Shown below is the exercise sequence you need to follow. If you miss some days then no worries, just continue from where you left off.  Further on, if you get a gap of 2 weeks then go back 2 weeks and start and so on. Do remember to do the warm-ups before you exercise.

You dont need to start very hard at the outset. Start with only 5 minutes of exercise on day-1 then gradually increase it by 2 minutes every other day. So by the end of 1st month you should be spending 20 minutes doing exercise per day. By third you should aim to do max 35 minutes of exercise per day. After six months the expectation is do not more than 35 minutes of exercise on any single day.

Uplift your mood:

There are two key hormones which uplift a person's mood and its improtant to do activities which help boost these hormones.

Serotonin boost:

Serotonin is the hormone responsible for mood regulation, well-being, emotional balance. You get the feeling of Calmness, contentment, emotional stability. Your mental state becomes that of a sense of relaxation, peace, and positive mood. Long term benefits include more mental stablility, long-lasting mood enhancement. 

Extreme Boost

1. Yoga, and even brisk walking 

2. Sleep

3. Laughter

4. Music

5. Spicy Food

6. Sunlight

7. Sex

Mild Boost

1. Meditation & Mindfulness

2. Massage

3. Creative Activity

4. Laughing Yoga

Dopamine boost:

Dopamine is the hormone responsible for Motivation, reward, pleasure and focus.  You get the sense of accomplishment, excitement, drive. Your mental state reaches Heightened alertness, attention, and concentration. Long term benefits can lead to dependency or seeking more rewards.

Extreme Boost

1. Aerobic exercises like running or cycling  

2. Sleep

3. Accomplishing small tasks or achieving personal goals 

4. Spending Time in Nature 

5. Cold Showers

6. Engaging in a Hobby

7. Practicing Gratitude 

8. Learning Something New 

Mild Boost

1. Healthy Eating

2. Meditation and mindfulness

3. Listening to Music 

Stress Management

Stress is a feeling of emotional or physical tension caused by challenging situations. It's a natural response to pressure or threats, designed to help us adapt and respond. While short-term stress can be motivating, chronic stress can have negative impacts on both physical and mental health. 

Common Causes of Stress:

• Work-related stress: Job insecurity, heavy workload, difficult colleagues, and long hours.  

• Financial stress: Money worries, debt, and unexpected expenses.  

• Relationship stress: Conflicts with partners, family members, or friends.  

• Health concerns: Personal health issues or the health of loved ones.  

• Life changes: Major life events like moving, job changes, or the birth of a child.  

• Social pressures: Feeling the need to meet societal expectations and standards.  

• Lack of sleep: Insufficient sleep can exacerbate stress and anxiety.  

• Poor diet: Unhealthy eating habits can negatively impact mood and energy levels.  

When we don't accurately perceive or understand reality of the World, it can lead to increased stress and anxiety. Here's how:

1. Misaligned Expectations: If our expectations don't align with reality, we may experience disappointment, frustration, and stress. For example, expecting perfection from ourselves or others can lead to constant disappointment.

2. Fear of the Unknown: Uncertainty about the future can trigger anxiety and stress. When we lack a clear understanding of a situation, our minds tend to fill in the gaps with worst-case scenarios.

3. Poor Decision-Making: A distorted view of reality can lead to poor decision-making. We may make choices based on inaccurate information or unrealistic assumptions.

4. Relationship Issues: Misunderstandings and miscommunications often stem from differing perceptions of reality. This can lead to conflict and strain in relationships.

5. Mental Health Problems: A distorted view of reality can contribute to mental health issues like depression, anxiety, and paranoia.

To reduce stress caused by a distorted perception of reality, it's important to:

• Practice Mindfulness: Focus on the present moment and accept reality as it is.

• Challenge Negative Thoughts: Identify and challenge negative thought patterns.

• Seek Professional Help: If you're struggling to cope with stress, consider therapy or counseling.

• Build Strong Relationships: Connect with supportive people who can offer perspective and understanding.

• Develop Coping Mechanisms: Learn healthy ways to manage stress, such as meditation, yoga, or exercise.

By understanding the impact of a distorted perception of reality on our mental and emotional well-being, we can take steps to improve our mental health and reduce stress.

Stress can significantly impact our physical and mental health. Here are some of the ways:

• Physical Health:

  • Weakened immune system, making you more susceptible to illnesses.

  • Increased risk of heart disease, high blood pressure, and stroke.

  • Digestive issues like ulcers and irritable bowel syndrome.

  • Headaches and migraines.

  • Muscle tension and pain.

  • Sleep disturbances, leading to fatigue and difficulty concentrating.

• Mental Health:

  • Anxiety and depression.

  • Difficulty concentrating and memory problems.

  • Irritability and mood swings.

  • Social withdrawal.

Here are some effective stress-reduction techniques:

• Practice Mindfulness and Meditation: These techniques can help you focus on the present moment and reduce stress.

• Physical Activity: Regular exercise, such as yoga, walking, or running, can help alleviate stress and improve mood.

• Healthy Diet: A balanced diet rich in fruits, vegetables, and whole grains can boost your energy levels and reduce stress.

• Adequate Sleep: Prioritize quality sleep to recharge your body and mind.

• Time Management: Effective time management can help reduce stress by preventing procrastination and overwhelm.

• Social Connection: Spend time with loved ones and engage in social activities to boost your mood.

• Hobbies: Pursue hobbies and interests to relax and unwind.

• Limit Screen Time: Reduce exposure to screens, especially before bed, to improve sleep quality.

• Seek Professional Help: If stress becomes overwhelming, consider consulting a therapist or counselor.

By incorporating these strategies into your daily life, you can effectively manage stress and improve your overall well-being.

Impact of good health on future of Humanity:

These days, the wealthy can afford cutting-edge therapies to slow, stop, or even reverse aging. In the future, these advancements may become accessible to the general public. Humans may soon conquer aging, with lifespans potentially exceeding 150 years. Brain transplantation could revolutionize aging, allowing people to transfer their minds into younger bodies. The future of health and appearance holds incredible possibilities, as depicted in films like "In Time." It's even conceivable that humans could eventually overcome death itself.

However, increased longevity could exacerbate the population problem. Earth's carrying capacity is limited, and our current population of 7.5 billion is already straining resources. By 2100, the population could reach 11 billion, and by 3000, it might soar to 150 billion. The consequences of such rapid growth are alarming, as evidenced by the increasing scarcity of resources like clean air and water.

In some parts of the world, people are already buying and selling fresh air. This stark reality highlights the urgent need for sustainable practices. IFLC's long-term goal is to reverse environmental damage and ensure a sustainable future for generations to come. It's crucial to recognize that individual health and global sustainability are interconnected. By prioritizing both, we can create a better future for ourselves and generations to come.

Additionally, advancements in healthcare and technology are expected to eradicate obesity in the near future. With personalized diets, advanced fitness tracking, and innovative treatments, maintaining a healthy weight will become easier than ever before.

Health Rules:

1. If you feel lazy, not in mood, tired to do physical work, when expected of you, anytime during the day, then consider yourself as physically and/or mentally unfit.

2. The more you rest, the lazier you become, while essential, excessive inactivity can lead to muscle loss and weight gain. 

3. Human bodies are naturally inclined towards rest, which can contribute to weight gain, especially if not balanced with physical activity. 

4. Excess energy intake leads to weight gain, as the body stores surplus calories as fat. 

5. Weight gain is linked to various health issues, including heart disease, diabetes, and other chronic conditions.

6. Maintaining muscle mass, healthy hair, and a balanced weight can contribute to a youthful appearance. 

7. While physical activity is crucial for all ages, adults need to make a conscious effort to exercise regularly, as muscle mass declines with age. 

8. Weight training can help counteract muscle loss and maintain strength and vitality. 

9. Genetics play a role in aging, but lifestyle factors significantly influence the aging process. 

10. Weight gain, muscle loss, and hair loss can contribute to an aged appearance.

11. Unhealthy habits like alcohol consumption, smoking, and substance abuse accelerate aging.

12. Stress can arise from various factors including work, finances, relationships, health, life changes, social pressures, lack of sleep, and poor diet. 

13. Stress can negatively impact both physical and mental health, leading to various issues like weakened immunity, heart problems, digestive disorders, anxiety, depression, and cognitive difficulties. 

Health Duties:

1. Engage in daily physical activity, aiming for at least 30 minutes of moderate-intensity exercise most days of the week. 

2. Aim to exercise four times a week, incorporating strength training to build muscle mass.

3. Start your day right with warm water with lemon or ginger. 

4. Consume a balanced breakfast, including oats, fruits, and yogurt. 

5. Enjoy a light, fruit-filled lunch. Have your largest meal of the day in the evening. 

6. Avoid late-night snacking to prevent weight gain and sleep disturbances. 

7. Eat one main meal per day, but consult a healthcare professional to ensure it aligns with your individual needs, as a balanced diet with regular meals is generally recommended. 

8. Control addictions, limit alcohol consumption, avoid smoking, and reduce sugar intake. 

9. Quit smoking as it's detrimental to health and accelerates aging. 

10. Limit alcohol consumption to avoid negative health impacts. 

11. Practice mindfulness and meditation to reduce stress and anxiety.

12. Aim for 7-9 hours of quality sleep each night.

13. Find healthy ways to manage stress, such as yoga, journaling, or spending time in nature.

14. Maintain strong social relationships and spend time with loved ones.

15. Drink plenty of water throughout the day.

16. Schedule regular health check-ups with your doctor.

17. Protect your skin from sun damage by using sunscreen and wearing protective clothing.

18. Practice good oral hygiene by brushing your teeth twice a day and flossing regularly.

19. Reduce screen time, especially before bed, to improve sleep quality.

20. Cultivate healthy habits like regular exercise, a balanced diet, and adequate sleep.

21. Participate in community service to contribute to a cleaner environment. 

22. Minimize waste and practice recycling to protect the environment. 

23. Avoid wasteful activities and prioritize sustainable practices. 

Health DO NOTs:

Which of the following are the do nots

1. Don't neglect physical activity or exercise.

2. Don't overindulge in unhealthy foods, such as excessive sugar, processed foods, and saturated fats.

3. Don't ignore signs of physical discomfort or health issues.

4. Don't neglect sleep or compromise on sleep quality.

5. Don't ignore stress or anxiety.

6. Don't isolate yourself socially.

7. Don't rely on unhealthy coping mechanisms like excessive alcohol or substance use.

8. Don't contribute to pollution or environmental degradation.

9. Don't waste resources unnecessarily.