Weight is something many of us struggle with, particularly as we enter middle age. Losing weight goes far beyond appearances, though, and dives deep into the realms of overall health and wellbeing.
Excess weight increases the risks of serious health conditions such as heart disease, high blood pressure, type 2 diabetes, respiratory problems and even certain cancers. By maintaining a healthy weight, we reduce the likelihood of encountering these health burdens, and reclaim our ability to enjoy life to the fullest.
Weight loss is a fascinating process wherein the body taps into its energy reserves to shed excess pounds. When embarking on this journey, the body cleverly starts by utilising readily available sources like carbohydrates, followed by protein and eventually stored fat.
People often struggle to manage a healthy weight due to a combination of factors like genetics, lifestyle habits, underlying medical conditions, distractions while eating, and unrealistic expectations of rapid weight loss. Fortunately, small changes and adopting a sustainable lifestyle approach can lead to successful weight management.
Weight loss of 5% or more improves insulin sensitivity and reduces the risk of type 2 diabetes. It can also lead to improvements in metabolic function in various tissues such as fat, liver and muscle. Further weight loss of 10% or more lowers the risk of obesity-related conditions such as hypertension and cardiovascular disease.
Maintain a balanced diet: Instead of embarking on extreme calorie-restrictive diets that are unsustainable in the long run, opt for a balanced approach, with nutrient-rich foods that nourish your body. Incorporate a variety of foods like lean proteins, eggs, legumes, fruits, vegetables, whole grains and fibre. These will leave you feeling full and satisfied even with smaller portions.
Drink lots of water: Numerous studies have shown a positive correlation between increased water intake and weight loss. Water helps to curb the appetite, reducing hunger and unnecessary snacking.
Exercise regularly: Aim for a combination of aerobic exercises, such as brisk walking or cycling, and strength training exercises to build muscle mass and increase metabolism. Find activities you enjoy to stay motivated and make exercise a regular habit.
Prioritise quality sleep: Insufficient sleep leads to hormonal changes that can make you hungrier during the day. Establish a consistent sleep schedule and aim for 7-9 hours each night. Create a sleep-friendly environment, practise relaxation techniques, and limit exposure to electronic devices before bedtime.
Manage stress effectively: Chronic stress can contribute to weight gain, so finding healthy ways to deal with stress is vital. As with a lack of sleep, stress elevates cortisol levels in the body, which can affect self-control when it comes to food choices. Implement stress management techniques such as deep breathing and meditation, and engage in hobbies and activities that bring you joy.
Losing weight requires holistic changes to many aspects of your life – not only your diet, but also your lifestyle and daily habits – that may appear daunting at first. But with a few simple, incremental changes, you will reap the benefits of improved overall health. Remember, the journey to a healthy weight is an act of self-love and empowerment.
Chiva-Som offers a highly personalised Sustainable Weight Management retreat that sets you on the path to lifelong transformation. Nutritional coaching will show you how to incorporate healthy foods into your diet while maintaining an enjoyment of eating, and personal training burns calories while also increasing metabolism. Genomic Testing can enhance the experience, identifying which types of exercise and diet work best for your body according to your genetic make-up.
What do you imagine when you hear the word ‘yoga’? Common depictions of yoga would have you believe that it is all about super bendy people clad in stretchy material curling themselves into different poses, but yoga represents so much more than that.
Yoga is a great way for people of all ages to mindfully heal themselves from physical ailments and the stress of daily life. It combines physical poses with meditation, breathing exercises, and mantras. These elements come together to create a holistic path towards healing your mind and body.
To help their guests achieve wellbeing, Chiva-Som has put together a Yoga and Meditation Retreat in Thailand that can help you regain emotional, physical and spiritual balance.
Physical flexibility is an essential part of good health that is often ignored. Being able to twist and stretch safely prevents joint and muscle damage. It also assists in balance. From bending your torso to pick up a child, to reaching for an item on the top shelf, yoga helps maintain your body’s flexibility and elasticity to perform tasks in your daily life.
The varied styles of yoga allow you to adjust the intensity of your sessions according to your comfort level. Though aging may naturally decrease your flexibility, yoga can help reduce its effects and even improve your movement over time.
Various components of yoga focus on breathing exercises, meditation, sound baths, and aural rituals, for example chanting . These activities naturally help to calm the mind and therefore relieve stress. Our Yoga and Meditation Retreats in Thailand allow you to enjoy peaceful natural ambiance with the soothing sounds of the sea to ease your anxiety and revive your tired mind.
Though yoga is often considered an advanced form of stretching, certain types of yoga focus on strengthening your core muscles. Chiva-Som’s Yoga Retreat Packages can be customised to suit your needs, with highly experienced Instructors delivering core building poses as well as gentler options.
Like flexibility, balance is another physical quality we use daily. Yoga has been proven to improve balance through focussed awareness and mindfulness and poses that focus on improving core strength.
Our Yoga and Meditation Retreat aims to improve your emotional and mental balance, physical strength and flexibility, mindfulness, relaxation, and general health. Our yogic experts have built up a wealth of knowledge on the different aspects of yoga to help you achieve a deeper connection with your mind, body, and spirit. On arrival, your Wellness Advisor will meet with you to understand your health goals and concerns, and advise you on the treatments and activities you need to maximise the benefits of your wellness journey
Join us for 3, 5, or 7 nights to attend multiple yoga classes immersed in the calm and peaceful surroundings of our lush gardens with expansive views of the Gulf of Thailand.
As an example, a 3-night package would include the following:
A 5-night package would include:
A 7-night package would include:
Regardless of length, all of our Yoga and Meditation Retreat packages include:
شيفا-سوم is the ultimate destination for complete rejuvenation of the mind, body, and spirit. Call us today to book your Yoga and Meditation Retreat with us here in Thailand.