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Breathing Exercises: Types, Techniques and Benefits

Breathing Exercises: Exercises for the lungs also referred to as breathing exercises , are essential for improving lung function and promoting respiratory health. These exercises are intended to strengthen respiratory muscles, increase lung capacity, and enhance the body's ability to exchange oxygen and carbon dioxide. These breathing techniques are frequently used in medical settings: Diaphragmatic Breathing Pursed lip Breathing Segmental Breathing Diaphragmatic Breathing: The diaphragm , a dome-shaped muscle situated below the lungs, is used actively during diaphragmatic breathing, also referred to as deep belly breathing or abdominal breathing . By fully contracting the diaphragm, this technique focuses on expanding the lower part of the lungs, enabling deeper and more effective inhalation and exhalation. Technique: Look for a quiet location where you can sit or lie down. You can close your eyes to improve relaxation and focus. Put one hand on your upper chest and the other on

Why Is It Difficult for Women to Lose Weight? And What Can Be Done About It

I'll never understand how god-awful weight loss for women must be if I live forever. The list of challenges they encounter is so broad that it's hard to pick just a handful.

Why Is It Difficult for Women to Lose Weight? And What Can Be Done About It

So, ladies, here we go.

Nonetheless, I came up with four reasons why losing weight is more difficult for women. Not only that, but I'll also advise you how to deal with them so you can lose weight faster.

1. Women have less muscle mass and hence burn fewer calories.

Because women have less muscle and overall body mass than males, they burn fewer calories at rest and during activity. That's why you don't receive as much food as, say, I do. To lose weight, most women will need to consume less than 2,000 calories per day. This implies you have a lower "budget" to include "fun" items like Snickers in your diet. Controlling hunger might be difficult as well. You also don't get to drink and dine out as much because, you know, too many calories.

What options do you have?

The first step is to eat a lot of food. To boost your sensation of fullness, eat more voluminous foods:

Flexible eating with Food can give good results.

You can keep calories under control and even set aside some for "fun" meals if you consume largely whole, substantial foods. Next, begin lifting weights to grow muscle, as muscle is a metabolically active tissue that requires more energy to maintain.

One of the most beneficial things you can do for your body and health is to lift weights. So go ahead and do it. And don't worry, you won't grow big until you start putting steroids in your mouth entire like a competitive eater.

Another option is to increase NEAT. It refers to calories burnt through activities other than "formal" exercise, such as standing, walking, stair climbing, fidgeting, and so on. Get the damned steps in, in human terms.

For the most part, energy is burnt to exist (basal metabolic rate), digest food (thermic impact of food), and exercise (exercise activity thermogenesis).

However, intentionally attempting to raise your NEAT might have a significant influence on calorie expenditure. NEAT may account for as low as 15% of daily energy expenditure in inactive persons, while it can reach as high as 32% or more inactive people. So, instead of taking the elevator, climb the stairs, park your car at the farthest corner from the grocery, go for a walk, and so on. It's time to get your NEAT on. Lean individuals move a lot, and that's what they do.

No Food should be off-limit.

Whole foods should account for 80-90 percent of your diet. The rest might come from meals that aren't as healthful. Remember that 20% is only one of several options open to you. If you don't want to, you don't have to "spend" them on junk food.

2. Hormones in women might fluctuate a lot.

When it comes to female physiology of the menstrual cycle, I don't have a lot of IQ swimming about in my mind, so I'll save us both time and make it short — the length of a typical cycle varies from woman to woman, but it normally lasts approximately 28 days.

Hormones in women might fluctuate a lot.

The first two weeks of the menstrual cycle are known as the follicular phase, while the latter two weeks are known as the luteal phase. Hormones differ significantly depending on the stage of the cycle.

Hormonal variations impact gym performance, hunger, calorie intake, food cravings, and other aspects of the menstrual cycle, which is why women frequently experience sadness, binge eating, and emotional eating during the cycle.

What options do you have?

  • Because every woman's cycle is different, you'll have to use these suggestions depending on your own personal experience:
  • For a few months, keep note of your body temperature, training capacity, mental state, desires, and hunger to get a sense of how your body reacts at different stages of the cycle.
  • Once you've gathered some data, eat a little extra at times when you're hungry. Take a diet break, if necessary. Eat a reasonable amount of the sought item and be more flexible with your diet. This might aid in the management of binge eating, as well as the guilt and humiliation that typically accompany it.
  • Many women are able to work out harder and set new personal records in the gym during the follicular period.
  • You should rest a little and work out less strenuously during the luteal period. Walking is also beneficial.
Some of you may discover that the polar opposite of what I just mentioned is more effective for you. Keep a record of your menstrual cycles. Obtain some information. Then do what works best for you in terms of food and exercise.

3. Women have the same access to very appealing, high-calorie foods as males.

Remember how I mentioned that women had less muscle mass and hence burn fewer calories? As if that weren't enough, you also get to consume the same hyper-palatable, high-calorie items as males do in the same amounts. As a result, it's much simpler to go over your calorie "budget."
And, as if that wasn't enough, there's more... In the previous 20 years, the size of food servings has increased by 50%.
Men, restaurant meals and store-bought food may be OK for us, but there's no better illustration of "you're consuming too many dang calories" than you.

What options do you have?

Because portion sizes will continue to grow, you may rely on your thoughts and prayers. You may also take charge by studying nutritional labels, counting calories, and, most importantly, creating a positive eating environment.
If you have a house full of high-calorie, highly appealing foods, you'll consume them. So be sure you don't have any of these...

4. The menstrual cycle distorts with your weight on the scale (and weight fluctuations can be annoying)

Many women gain weight in the week leading up to or following their monthly menstrual periods.
At that time, 2% weight changes were considered typical. It's possible that the figure will reach 4%. In a couple of days, one of my clients gained roughly 3-5Kgs.
Remember that these changes are attributable to water weight. They have nothing to do with the accumulation of body fat. Look it up on the internet.

What options do you have?

Don't become disheartened and start putting your diet and training on hold. Rather, make data-driven judgments and weigh yourself on a daily basis. Take a weekly average after that. Instead of comparing individual daily scale readings, compare weekly averages to balance out daily swings.
If you're a woman who has a lot of weight changes during PMS, it's generally better to get rid of your scale. Wait for PMS to pass.


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