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Category Archives for Weight Loss

9 ways to burn fat

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how to burn fatMahatma Gandhi once said, “It is health that is real wealth and not pieces of silver and gold.” When we learn our father of the nation proclaimed the importance of the invaluable asset i.e. Health, there’s nothing much left to say.

Staying healthy is not a choice. It is the only way you can live a happy and fulfilled life. You may be stressed, angry, and tired of struggling in key aspects of your life and all of it can adversely affect your health. Does that mean, you leave it all and escape? No, that is not the solution and you know it. You want to be responsible and uphold your duties towards others as well as yourself. You need to work on your health to handle challenges with a strong, positive approach to life. Continue reading

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Top 10 Lifestyle changes for Quick Weight Loss

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Weight gain or obesity may not seem a big deal but the fact is that it can be the main reason for a lot of serious health issues. Gaining weight does not require hard work but losing it can be enough hardworking and challenging.

Our modern lifestyle had made our lives easier but it has also gifted us many health problems. Millions of people all over this blue planet are suffering from obesity and the counts are increasing with every passing day. Obesity can cause various diseases and illnesses including:

  • Heart disease
  • Stroke
  • Diabetes
  • Gout
  • Gallstones
  • Sleep Apnea and Asthma
  • Thyroid
  • High blood pressure and many more

If you are overweight you need to lose pounds as soon as possible. Losing weight isn’t going to be easy and that’s why it is a serious business but losing hope isn’t the option. You need to make better plans and work accordingly to shred extra body fat.

Many of us think that for losing weight someone needs to hit the gym, workout for hours, survive on whey protein and consume fat-free food but you can lose weight by simply changing your lifestyle. I have made a worthy list of top 10 lifestyle changes for quick weight loss and this post will surely help you in living a healthy life without putting a lot of effort.

1.Workout Wisely

workout

workout

Starting workout does not mean hit the gym and lifting weights. Your workout must be planned otherwise I don’t think it is going to make a big difference. The body of every individual is different and need different workout and diet plan.

For losing weight the best workout plan is to start with small, being consistence and make effort to go intense if you want later. Listen to the body at the starting and increase the intensity day by day.

It is possible that you may not see expected progress even working out for months. This can lead to disappointment and many people quit just because of it. If your workout isn’t working then you must consult your trainer and create a workout plan accordingly.

2. Get Enough Sleep

If you think what could be the possible relation between sleep and weight loss then I must tell you that your Body Mass Index (BMI) is directly related to your sleep. If you are making an effort to lose weight then the quality of your sleep is as important as your diet and workout.

These days’ people aren’t getting much sleep and there are multiple reasons behind it including globalization, work pressure, mental health, addiction to smartphones and other gadgets, etc. I have listed a few reasons here why the quality of sleep is an important thing for those who are struggling to lose weight.

  • Low quality sleep increase appetite
  • Good quality make your cravings stronger
  • Poor quality sleep decreases resting metabolism
  • Good quality sleep enhance physical activity
  • Poor sleep increases calorie intake
  • Good quality sleep prevents insulin resistance

3. Stop Being Addictive to Fast Food

fast-food

fast-food

Processed food and fast food are overloaded with unhealthy fat and unnecessary ingredients. The amount of fat and calories is always higher than your body’s daily requirement. That extra fat starts collecting in your belly and other parts of the body.

There is no doubt that fast foods taste good and most people get addicted to it easily but the reality is it harms our body in multiple ways. Processed foods are convenient and that’s why most people get stick to it. Processed foods are enriched with a lot of carbs and that’s not going to help you on your weight loss journey.

Fast food not only makes you obese but it is harmful in many ways such as:

  • Increases risk of cancer
  • Risk of heart diseases rises
  • Memory decline
  • Constipation
  • Teeth decay
  • Blood sugar level rises
  • Increase in cholesterol

4. Eat More Vegetables

Eating more green is one of the best eating habits that help in combating weight gain effectively. Eating fresh fruits, vegetables and extracted juices help in fighting obesity. Veggies and fruits are rich in dietary fiber, healthy carbohydrates and tons of vitamins.

These eatables make us feel fuller for a long time compared to processed food. I have featured a few ways in which vegetables and fruits help fighting obesity.

  • Eating veggies and fruits make you feel fuller for a long time
  • Far better snacks than butter popcorn
  • Provide necessary nutrients to the body
  • Easy digestion

5. Never Skip Your Breakfast

Breakfast

Breakfast

Skipping breakfast has become a common habit among a lot of people these days. You may also think about eating less to reduce body fat by skipping breakfast but the fact is that it makes you hungrier and you will end up eating more in your next meal.

Researchers have found that people who take breakfast have lower BMIs compared to breakfast skippers. Create a habit of taking breakfast and avoid having heavy meals during lunch and dinner.

6. Add More Steps

You must prefer stairs if you aren’t suffering from knee pain. If you want to achieve your fitness goals then it will be necessary for you to be more active. Adding more steps will help you in enhancing your stamina and metabolism.

With having better means of transport people now prefer vehicles to travel even a very small distance. Make effort to cover those distances by foot and doing this will also help you in decreasing laziness from your body.

7. Skip Energy Drinks and Coke

coke

coke

Just as fast food many people get addicted to sweetened drinks and cokes easily. Most people prefer these kinds of drinks for satisfying their thirst instead of drinking water.

Sweetened drinks are very high in calories but unable to reduce hunger as solid foods do. Instead of drinking energy you can consume water, lemonade, low-fat milk, sugar-free tea, and fresh fruit juice. There are multiple harmful effects of sweetened drinks and some of them listed below:

  • High-calorie sugary drinks increase weight
  • These sugar late turns into liver fat
  • Increases the risk of type 2 diabetes
  • Increases resistance for body insulin
  • Bad for heart health

8. Eat Slowly

Overeating is one of the main reasons for body weight gain. Scientifically your body takes around 20 minutes to realize that you have eaten the accurate amount of food and feel fuller.

Eating slowly reduces the risks of overeating. Many of us don’t even know that eating slowly can help us in losing extra body fat. If you are on a fight with your belly fat you must develop a habit of slow eating.

9. Buy a Fitness Tracker

fitness-tracker

fitness-tracker

A fitness tracker will help you a lot in making a better plan and will provide real-time stats. These gadgets got new heights of popularity and appreciation among the fitness lovers in a very short time.

Fitness trackers are built to track your activities. A most famous form of a fitness tracker is a wrist band that provides great comfort and convenience. Fitness trackers are equipped with a lot of useful features including:

  • Track distance traveled
  • Track calories burned
  • Loaded with a heart rate monitor
  • GPS
  • Provide movement reminders
  • Track quality of sleep

10. Have Patience

Whenever you don’t see expected results you lose hope and think about quitting. Most people don’t achieve their weight loss goals because they quit in the middle of the process. It may take a long time for you to lose all the extra body fat and that’s why you must not lose hope and keep patience.

Bottom Line:

You can’t lose weight overnight thus you must prepare yourself for the long run. Gaining weight is easy but losing isn’t, thus you need to make real efforts to get a slim waist.

There are many ways to get rid of extra body fat but you can lose weight by simply changing your lifestyle also. I have listed the top 10 lifestyle changes for quick weight loss and these tips are going to be proved worthy on your weight loss journey.

Yoga And Meditation – A Way To Freedom

A good health gives birth to hope and that hope gives birth to everything.

Are you dealing with issues like obesity, high blood pressure, slow metabolism, weak immunity system etc?  Are you battling with stress or anxiety and struggling to achieve calmness in life? Do you wish to be as strong and flexible as those people you see in the health magazines?

The unbeatable answer to all these questions and many more like these is yoga and meditation.

I will talk in detail about it further in the article, but wouldn’t it be interesting to know the origin of these two words?

The word ‘yoga’ came from the root word ‘yuj’, a Sanskrit word, which means ‘to unite’. It is based on the concept that individuals should unite with the power of nature in order to heal themselves. The other word ‘meditation’ came from the Latin word ‘meditari’ which means ‘to think, examine, formulate and review’. It involves focusing on a particular thought, object or activity to gain attention and awareness and achieve emotional peace and calmness.

A healthy mind, body and soul is important for the healthy functioning of the human life. One tends to ignore their health in order to maintain balance between various aspects of life. Often mental health is ignored in comparison to physical health. This is where yoga and meditation come into the picture and help with both, the body and the mind.

Yoga & Meditation – Better Than Allopathy?

Sometimes  allopathic medicines do not perform the job of curing or remitting the disease, whereas yoga & meditation has proven to be the most natural and effective way to prevent or cure diseases, if done with the right guidance and training. Unlike allopathic medicines, yoga and meditation have no side effects on the body or mind. It helps to reduce the dependency on various allopathic treatments. It removes or prevents the root cause of the disease and helps your body to heal internally. Sometimes we get so addicted to the doctor-driven relationship, we forget that there are wellness centres where one can undergo naturopathic treatments like yoga and meditation that could help to heal in the best way possible. There are many naturopathy centres in India like Nimba Nature Cure that can guide you in practising yoga and meditation.

Yoga – How Beneficial It Is?

The number of health benefits that are derived from yoga are innumerable. It  will help you to deal with both physical and mental illnesses. Let us see what all the benefits, it can provide us.

  • Greater Flexibility

Initially actions like touching toes may seem impossible . But with more and more practice, actions like these will become easier. Flexibility will help you to perform your day to day tasks with much ease and minimal energy.

  • Muscle Strength

Along with flexibility, yoga also helps you to gain muscle strength, thereby reducing the chances of back pain and arthritis in the future.

  • Better Body Posture

Slumping results into bad body posture which can further lead to lower back and shoulder pain, foot pain, fatigue, etc. Yoga helps you to regain good posture and reduce strain on muscles.

  • Safeguards The Spine

Yoga asanas that involve backbends, front bends and twists helps you to keep your spine strong enough to absorb any shock. It is also important to protect the spine since it is connected to the nervous system.

  • Blood Flow Increases

Breathing exercises in yoga pumps more oxygen to the heart, thereby increasing the flow of blood throughout the body. It helps to reduce the chances of heart disease and blood clots.

Meditation – How Beneficial It Is?

Just as yoga is advantageous for the human mind and body, meditation is also important for the mental well being. Let us look at all the benefits that meditation can deliver.

  • Relieves Your Stress

Every individual has some sort of stress which is capable of disturbing the calmness in their life. One cannot avoid it but one can definitely learn to deal with it with the help of meditation.

  • Controls The Anxiety Within You

Anxiety can lead to muscle tension, excessive sweating, irritation, high blood pressure etc. Meditation can effectively help you with all of these.

  • Helps You Gain Positivity

Meditation can help build a positive mindset towards life. It helps in eliminating the negativity out of the mind and makes an individual more optimistic. It can also cure anger related issues that can help you in your professional and personal life.

  • Make You A Kinder Being

Meditation helps to develop feelings of empathy towards yourself and others. It motivates you to be a better version of yourself.

  • Makes You An Addiction Fighter

Any addiction related to pornographic material, smoking, alcohol, drugs, etc can have an adverse impact on your life. It’s difficult to fight these addictions with the help of medicines.  Meditation can help you to control the consumption of such substances.

I tried to mention most of the benefits that one can gain due to yoga and meditation, but the list is endless. However it is crucial to approach the right wellness centre that can give you the best guidance as per your body type and level of illness. Along with yoga and meditation, one can also approach the wellness centre/ naturopathy centres in India in order to take the benefit of naturopathic treatments and therapies like Panchakarma or Shatkarma therapy.

It can be rightfully said that yoga and meditation are the trend of the generation. Looking at how the world today sees yoga and meditation as an effective and reliable way to heal themselves, we can say that the future human species would be much healthier as they would be more inclined towards yoga and meditation.

HOW TO LOSE BELLY FAT?

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Are you finding difficulty in fitting back to your little number? Is belly fat creating problems in your day-to-day life? If, yes then you are on the track of knowledge u need to know how to lose belly fat?

So, you have finally decided to bring changes to your lifestyle by starting down to the path of losing the belly fat. There are many people who are succeeding every day on the journey you are on.

As you get older your body experience changes in weight. Either you gain weight or lose it. There are certain reasons behind losing and gaining weight. Age and genetics contribute to gaining belly fat. Belly fat is not just the layer of fat below the skin but it also covers the abdominal area which lies deep inside the skin. Belly fat is also known as

Regardless of your overall weight, having a large amount of belly fat increases your risk of:

  • Cardiovascular disease.
  • Insulin resistance and type 2 diabetes.
  • Colorectal cancer.
  • Sleep apnea.
  • Premature death from any cause.
  • High blood pressure.

The belly fat is considered to be the most stubborn to shift because of ‘beta fat’ cells. Belly fat is harmful to the body as it is considered as the home for several diseases. But we should know how to find our direction in the waves of change.

Major factors that make you gain belly fat-

  1. Sugary food and beverages-

People take in more sugar then they realize per day. High sugar food includes cake, pastries, muffins, cupcakes etc these contain high fructose content which is harmful to health and may cause disease like diabetes.

  1. Alcohol-

Consuming alcohol abuse is very harmful as it increases the fat around abdominal and belly area. It also disturbs the digestive system and hence leads to several body issues.

3. Inactivity-

Laziness is the main cause of the increase in body fat. People doing no exercise and remaining inactive causes fat to get accumulated in several body parts which causes problems like blood pressure, low metabolism, and severe abdominal obesity.

4. Low protein diet-

Protein is the main source of energy to the body. Protein helps in muscle building and reducing fat along with exercises. Less intake of protein leads to the accumulation of belly fat and staying fit becomes difficult.

Here are the tips on how to lose belly fat? –

  • Sweat until happy-

Exercise is the most important way to stay fit and healthy. Belly fat is simply where your body stores energy, so you need to take a whole-body approach to tackle it. High-intensity interval training is a great way to burn fat. Crunches, running, squats, jumping planks, mountain climbers are some examples to try.

  • Consume protein like you mean it-

Protein intake is the key when it comes to feeling satisfied with your meals and maintaining a fat loss effort. Protein helps to build muscle mass which is important when you are trying to lose the unwanted fat. Spinach, sun-dried tomatoes, peanuts, seafood, boiled eggs, and chicken are some examples of high protein diet to munch on.

  • Cut back on carbs and fructose-

Reducing the intake of carbs and sugar is beneficiary in losing abdominal fat. You don’t have to follow a no-carb diet but make sure you consume only 50grams of unprocessed carbs per day. Sugar consists of fructose which causes belly fat. Sugar-sweetened foods and beverages should be avoided in order to maintain a flat belly. You can opt for a low carb diet or Keto diet.

  • Get enough and peaceful sleep-

Getting an average of 6-7 hours of sleep is necessary for being healthy and staying fresh for whole day long. Sleep serves as a factor for accumulation of belly fat. People having the sleep of about less than 5 hours or more than 9 hours gets more belly fat as compared to those who get the right amount of sleep. It may sound a little unlikely but yes, getting enough and peaceful sleep is important for losing belly fat.

  • Munch on berries-

You can satisfy your sweet tooth with the handful of berries instead of cakes, pastries, chocolates or any other food that have a high amount of sugar in it. Berries are loaded with antioxidants, which helps in belly fat reduction. Blueberries, blackberries, and raspberries can be consumed.

  • Avoid artificial sweeteners-

You should never use artificial sweeteners as a substitute for sugar because they harm the body in the long run. They increase belly fat, cravings for real sugar and insulin level in our body.

  • Say no to alcohol consumption-

Health benefits from alcohol are very less in number. Consumption of alcohol leads to excess fat storage around the belly. It has experimented that people who consume alcohol occasionally have less amount of belly fat as compared to the ones who consume alcohol on a daily basis.

  • Reducing the stress level-

Increase in stress level leads to the release of stress hormones which results in belly bulge. High cortisol level leads to an increase in appetite which in turn increases belly fat. Reducing stress levels may help in maintain the belly.

  • Shake hands with aerobics and Zumba-

Aerobics and Zumba are the effective way to lose weight and burn calories. The speed in which the results can be seen depends upon the time a person spends in practicing aerobics and Zumba. It is studied that a person who spends the appropriate time in exercising lose fat faster than the one who spends very less time on the same.

  • Replacing cooking fats with coconut oil-

Coconut oil is the healthiest fat you can consume. To increase in reduction of belly fat you should consume 2 tablespoon that is 30 ml of oil per day. Coconut oil is still high in calories so you should not consume it in excess rather you should replace some of the fats intakes with coconut oil.

  • Keep checking food intake and exercise-

Exercise and diet go hand in hand. Your eating habits should be improved and workout should be done accordingly. Losing belly fat requires a particular amount of exercises and diet plan which should be checked timely so if any changes required can be made on time.

  • Include apple cider vinegar in your diet plan-

Apple cider vinegar has many health benefits, it decreases body sugar level. It contains acetic acid which reduces abdominal fat. It has experimented that intake of 1 spoon of apple cider vinegar for 12 weeks can reduce up to 1 inch of belly fat.

  • Start consuming green tea-

Green tea is one of the healthy beverage which results in weight loss and maintaining good health. It consists of an active antioxidant compound known as Epigallocatechin gallate (EGCG) which helps to boost metabolism and burn fat. Green tea should be taken for at least 3 weeks for results.

  • A big no to fast food-

Consumption of fast food leads to increase in belly fat very fast. Fast food consumption leads to consumption of fats and calories in a very huge amount which results in bad health, diseases, and increases in weight, and fat in the body.

  • Boost up your energy level with yoga-

Yoga is the best way to retain peace of mind by meditation. It reduces stress, relieves anxiety, improves quality of life, fights depression, promotes sleep quality and healthy eating habits. All the benefits of yoga help in the reduction of belly fat.

  • Drink a lot of water-

There are three ways in which water helps you to achieve a flat belly. Firstly, it temporarily increases the metabolic rate. Secondly, having water before meals can make you feel full so you do not intake many calories. Thirdly, drinking water helps in relieving constipation and reduces belly bloating.

Workout for getting a flat stomach-

How to lose belly fat with proper workout sessions? This query arises in mind of many people who wish to know the exact and right workout to be followed. The Gymnasium is only the way to follow and do exercises to lose belly fat instead there are many more options that can be followed easily and in day to day life which helps to get a flat belly. Running, walking, yoga is also the ways that can be followed.

Running and walking-

While exercising your body fat gets burned as you lose calories percentage in your body. Running and walking not only reduces fat from the belly but also sheds it from other areas of the body. These two are the best fat burning exercises plus the only equipment you need is a good pair of shoes and desire to lose weight. As we compare running and walking, running burns more calories than walking but walking is not far behind.

Elliptical training-

As there are many people facing problems in their joints. For them, this type of training is very beneficiary because jogging and running are not easy for them. In this training, the trainers provide intense, low impact workout through cardio sessions. This burns as much as calories that running does but without wear and tear in joints.

Bicycling-

A workout will be incomplete without this exercise. Burning body fat with cardio is half the battle the next step is strengthening your abdominal muscles. It helps in body rotation and more muscle activity which completes the workout.

  1. Yoga-

There are many yoga asanas to reduce belly fat but these five asanas are the most effective among them. In order to get fast and best results, you should practice this asana daily.

  • Bhujangasana (cobra pose)-

This asana is done to strengthen the abdominal muscle and reduce belly pooch. It strengthens the entire upper body and makes the spine flexible and strong.

  • Dhanurasana (bow pose)-

It is the best posture for the abdominal core. To reach the potential you should row back and forth while holding the pose. It gives the abdomen full massage, activates the digestion system, fights constipation and give a good stretch to the whole body.

  • Naukasana (boat pose)-

This helps in reducing the belly fat and fat around the waist. It is good for the stomach and helps in strengthening back and leg muscle.

  • Kumbhakasana(plank)-

This is simple and most effective asana to reduce belly fat. It also strengthens your arms, shoulder, back, thighs, and buttocks.

 

  • Pavanamuktasana(wind relieving pose)-

This yoga pose regulates acid level in your stomach, improves metabolism, fights constipation, reduces lower back pain and tones the muscle of back thighs and abdomen.

CAUTION-

These yoga exercises should not be performed by pregnant ladies, by someone who has recently undergone surgery, by someone who gas back or leg muscle issue. If you feel dizziness or discomfort then you should discontinue doing these asanas.

30minutes warm-up exercises-

These exercises can be performed daily as warm-up exercises which contribute a lot in losing belly fat and helps in getting a flat stomach easily. These exercises are mainly the part of gym exercises which can be performed along with the proper diet chart to get the best results. These are the following exercises which can be performed in 3 sets of 10, 12 and 15 counts.

  • Planks-

Go down on the floor in the press-up position. Put the weight on the forearms while bending your elbows. Form a straight line through your body from shoulders to ankle, suck your belly button into the spine and hold on the position for some time and relax.

  • Side Planks-

Extend your legs and lie on your right side such that your feet and hips rest on the floor on top of each other. Place your right elbow under your shoulder, while contracting your core muscles lift your hips and knees off the floor. Hold on to the position for few seconds and come back to the normal position. Repeat the same on the other side.

  • Sit-ups-

Start by lying flat on a floor mat, face up. You can put your arms behind your head or cross them in front of your torso. Now, keep your lower body still and move your upper body towards your knees. Take a deep breath and exhale as you go up. Inhale as you bring your body back to the mat.

  • Russian twist-

Sit on a floor mat and bend your knees slightly, your heels should be flat on the mat. Now, start leaning back till you feel that the muscles of the abdomen are engaged. You could also come to this position by lying flat on the floor first. Now, bend your knees and raising your upper body towards the knees. You would be creating an imaginary V-shape with your torso and your thighs forming the arms of the V. Hold your arms straight in front of your face. Slowly twist from one side to the other.

  • Crunches-

Lie down flat on the floor, place your hand behind your head, bend your knees and place your feet flat on the ground. Lift your upper body off the floor, exhale as you go up and inhale as you come down. Repeat, for a few minutes and relax.

  • Knee Hugs-

Sit down with your knees bent, your hands hugging your knees and lift your feet off the floor. Open your arms, extend your legs to a 45-degree angle and lean back. Lift your torso, bend your knees and return to the starting position.

  • Standing side bend-

Stand up, holding a dumbbell with both hands, and raise your arms up and above your head. Bend your torso to the right, as far as it feels comfortable, pause, and now bend on the left side.

  • Mountain climbers-

Bring one knee towards the centre of your stomach and then quickly alternate between legs.

Aerobics-

It is a form of physical exercise that combines rhythmic aerobics with body stretching and training routines to maintain a healthy and fit body.

Dancing-

It is a passion for some but for others, it is a great way to enjoy and burn calories which helps in body sweating and helps in losing weight and fat.

Swimming-

Swimming facilitates the benefits of cardio. From losing weight to toning the body it does it all. You can go swimming once or twice a week to burn calories which help in losing fat from the body. It also helps in increasing stamina and muscle stretching which keeps the body fit and healthy.

Source: https://www.wat-not.com/

Our 6 Top Tips For No-Fuss Weight Loss

Our 6 Top Tips For No-Fuss Weight Loss

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While being a little overweight won’t necessarily cause any noticeable health problems, a few extra kilograms more and you may start to develop symptoms that negatively affect your daily life.

Losing weight can bring with it a range of amazing health benefits and with a few simple changes to your diet and a level of physical activity added to your daily routine, it can make a huge difference to the way you look and feel.

And it really should be as simple as that, except for the fact that we are typically more sedentary than we’ve ever been and have access to more convenient foods. The result: A serious global weight gain.Continue reading

Spend 15 Minutes Up and Down the Stairs

How to Lose Weight Naturally

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Losing weight naturally is a healthy and safe process of weight loss. It will bright some changes to your diet, exercise routine and lifestyle. On the other hand, when you are making some small lifestyle changes, you are more to continue these habits for a long time.

Therefore, to lose weight naturally, safely and healthily at home, a combination of these factors can help you definitely. So, you will see here how to lose weight naturally and how these tactics affect your weight loss plan and body of course. And these tactics will help you to lose your weight in regular works as working in the kitchen.

14 Tips to Lose Weight Naturally

By following these easy step by step process, you will find the best and easy solution of your weight loss problem.

How to Lose Weight Naturally- Packed FoodHow to Lose Weight Naturally- Packed Food

1.Doat Packed Food

There are some common packed foods like sauces, ketchup, salad dressing, mayonnaise and other ready to eat are often laced with preservatives, sugar and also with calories.

As shunning packed foods don’t hurt too much and it is also an easy way to cut back on calories.

2. Eat Your Meat At A Low Speed

“To receive the signal that the stomach is full takes 20 minutes for your brain,” science says. So, eat slowly while you are eating because it gives enough time to process the signal to your brain that you have eaten enough.

On the other hand, eating fast ruin the purpose, it is good to eat slow.

3. Instead of Fancy Creamy Coffee, Have Regular Ones

It seems a great idea to many that grab a quick coffee before you head up to work from a fancy coffee shop, these fancy creamy coffees are full of fattening agents and sugar causing more harm to your body than good.

Therefore, have a fancy cappuccino along with the regular simple coffee and you will see the difference for yourself.

4. Take a Walk Before Dinner

When you take a walk before going to the dinner table that put down your hunger pangs and gives you a feeling of satiation while your metabolism is raising. So, going to a quick walk can be a great idea before you sit down to eat your meal at night.

5. Every 2 Hours – Walk for 5 Minutes

If you are doing a job that requires long sitting hours to sit then take a five-minute walk break in every two hours of sitting.

End of the day, you will have walked for at least 30 minutes and more and you will have done this much without any extra efforts. Also, this habit will prevent you from binging on snacks laden with calories.

6After Dinner Pack the Food & Close the Kitchen

After you are done with your dinner pack the food and close the kitchen. It will save you from binge eating when you feel hungry at midnight.

In fact, as the night goes your sweet tooth starts to send you a signal and we all know what happens when we indulge in sweetness. When you are done with your dinner, lock those cupboards and also the kitchen doors.

Spend 15 Minutes Up and Down the Stairs

7. Spend 15 Minutes Up and Down the Stairs

The health experts ask you to shun the lift and take the stairs because of some reason. The most effective cardio exercises are climbing stairs that exist.

Doing 15 minutes of up and down the stairs will easily shed a few pounds a month.

8. Keep Reminding Your Weight Loss Goal

There is a reason for existing reminders and affirmations. It will make the criticality easy of the task at hand and make sure that you will complete it within the timeline.

Always tell yourself continuously “I can do it” or “I want to be fit in my little red dress” It really works – try it!

9. Have A Little Water After Breakfast

It happens so many times that you feel hungry but your body is asking for water actually! So, avoid eating the moment you feel hungry. Try to satiate your hunger by some plenty of water. These will keep you feel full and also solve the problems are related to drinking less water.

10. When Eating Count Your Bites

This is a magic trick but a bit tough to do. In each of your meals, keep a track of the total number of your bites. At the moment you have the count of an average number of bites in each meal you take, keep try to decrease it by 3 bites per meal a day.

By doing this, you are softly decreasing the number of calories every day. And you are doing this even without any heartbreak!

11. Add Protein to Your Diet

Protein is the king of nutrients. When you are digesting and metabolizing the protein you eat, your body burns calories. So, you can boost your metabolism up to 80-100 calories per day by maintaining a high diet.

Also, a high protein diet makes you feel full and help you to decrease your appetite. Honestly, on a high protein diet, people eat over 400 fewer calories.

12. Avoid Processed Foods

In general, processed foods are high in sugar, fats, and calories. Again, to make you eat as much as possible processed foods are engineered. They cause addictive-like eating than unprocessed foods.

13. Limit Your Intake of Added Sugar

Eating a lot of added sugar causes some of the world’s leading diseases such as heart disease, cancer, and type 2 diabetes.

Americans eat about 15 teaspoons of added sugar every day on average. This amount of sugar is usually hidden in various processed foods. Without your realization, you may be consuming a lot of sugar each day.

14. Avoid Liquid Calories

Liquid calories come from various beverages such as fruit juices, sugary soft drinks, energy drinks, and chocolate milk etc.

These types of drinks are bad for health in many ways such as an increased risk of obesity. A study has shown that among the children, a drastic 60% increase in the risk of obesity for every daily serving of a sugared drinking beverage.

So, now you know our ultimate guide about how to lose weight naturally? And these are some minor changes in your lifestyle that will help you to get the desired body you always wanted to attain.

Diet Tips for Post-Pregnancy Weight Loss

Diet Tips for Post-Pregnancy Weight Loss

Post-natal weight is the toughest and stubborn monster to deal with and demolish. The happiness is accompanied by a flab, stress, and a great deal of weakness that only a woman can understand. With ideas pouring in on how to lose weight, gym tips, and Yoga, you must understand dietary guidelines as well. The experts say that your weight loss or body toning goals are achievable if and only if your diet is 80% perfect and with workout plans 20% in. This clearly indicates that you can sabotage all that ‘pasta pouches’ hanging around your mid by following a workout plan that goes hand-in-hand with a correct meal plan. Here are 5 tips on how you can correct your diet to get back the body you have had in past or you have always dreamt about:

 

Ditch the Diet Concept

ditch the diet

Seeking perfection often leads us to a path of ignorance and slip-ups. When you diet strictly and somehow fail to achieve the results, the sorrow pushes you to go harder on the aspect. This way, you tighten the ropes and become even more stringent over what you eat. This not only stresses your mind but also rob you of the foods that could be delicious and healthy. Therefore, one of the best advice would be to avoid any diet programs and simply go easy on fattening stuff. The idea is to eat a wholesome meal that contains carbohydrates, proteins, alkaline foods like leafy greens, and fats (good fats like Omega-3s). Omega-3s are available in flaxseeds, walnuts, chia seeds and in this (if you eat meat). You can consider eating Ghee made with raw cow’s milk because raw dairy is much more effective than pasteurized ones.

Gorgeous Green Juices

gorgeous green

The trend of the 21st century, Green Juice is a new and improved way to include greenery in your life. This could be difficult at first because not many of us approve of the bitter green leafy taste but gradually it will grow on you. You can blend a head of spinach, a stalk of celery or cucumber, some carrots, and an apple together for an elixir that would give you a youthful appearance and a great body. Low in calories, this high-dose chlorophyll rich drink will fill you up and allow you to eat less at the same time. Another great thing about consuming green juices is that it cleanses the fatty liver and relieves the symptoms of leaky gut. This clearly means that your body would absorb nutrients better and digestion would be optimal. Hence, as a result, you would be able to perform better at the gym or whichever workout you have opted for.

 

The Wasteful ‘Whites’

wasteful white

This does not intend to prove by any means that white foodstuffs like bread and rice are monstrous. However, when it comes to weight loss, white stuff, such as white rice, pasta, bread, and refined flour items wreak havoc on your digestion and promote fat gain. For instance, white rice is devoid of the fibrous shell, polished, and is low in terms of nutrients, which makes it a feeble contender to its counterpart, the brown rice. Further, the white bread is prepared using the nasty refined flour and is loaded with sugar and margarine. If you are on a mission to lose weight then the first step towards the goal is to choose the right foods so that you can enjoy the goodness of life. Next time you are at the grocery store, pick up or choose to look at following stuff:

 

  • Whole wheat bread
  • Sprouted grain bread (a new healthier alternative)
  • Whole grain pasta
  • Brown rice
  • Quinoa (can replace Dalia, rice in Khichri or rice based items)
  • Buckwheat products (Kuttu)

 

The mentioned food items are high on fibre, vitamins and the right amount of carbohydrates.

Stupendous Supplementation

Stupendous Supplementation

This is quite a debatable topic because many noses start to twitch at the mere name of it. Fat burners can be an effective and less bumpy path to achieving weight loss goals. The supplement is enriched with some of the finest ingredients (depends upon the brand you choose) and aims to attack the flab in no time. If you have food sensitivities or chronic digestive concerns, then fat burners that lack gluten or soy can be the best pick and it is amazing that companies sell these at good prices. Some of the main ingredients in a fat burner are caffeine, green coffee bean extracts that are known to enhance mental strength and workout performance. Lastly, you have a choice here, as the supplement is available in both gel capsule and powder form

Oil Dilemma

oil dilemma

People’s advice matters nothing when it comes to your health for every anatomy is different. Coconut oil suits one but it is not necessary that it would suit you as well and this is why a good homework is required before you buy a bottle of oil. The grocery aisle at the supermarket is flooded with a variety of cooking oil choices with each bespeaking its own set of benefits but as already said not everything would suit you. Canola oil, for instance, is regarded as one of the healthier alternatives but science has some proved devastating effects on the human body. Traditional India swears by mustard oil and its efficacy on the overall human being but then another part of the world ranks it quite low. Now, the question is which is best. The thumb rule should be to choose oil whose origination is known and clear. Therefore, go for mustard oil, sunflower seed oil and if you are looking for oils with a deeper positive effect then go for flaxseed oil and olive oil. Another aspect you must take note of is to choose brands that sell high-quality organically extracted oils.

Post-pregnancy weight is a tough nut to crack but is definitely possible to overcome. With exercise and simple diet tips like above, you can achieve the goals in no time.

Author Bio

I may not be a hardcore Philosopher nor a great novel writer, I am a player who plays with words. My pen is my sword which battles every single subject in which my knowledge act as a shield. My words believe in my writing talent, so I am here to help you with my little word game. I hope you will find the same as I did with my skills, cheers…!!!

Foremost Food for Effective Weight Loss

Foremost Food for Effective Weight Loss

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There are various ways to deal with lose a lot of weight speedy. In any case, most of them will make you eager and unsatisfied. If you don’t have squeeze poise, by then longing will influence you to relinquish these plans quickly. The game plan outlined here will:

Decrease your yearning out and out.

Impact you to get more slender quickly, without hunger.

Improve your metabolic prosperity meanwhile.

Fusing these solid, thinning nourishments into your eating routine can enable your body to consume more calories, feel full for more, and maintain a strategic distance from weight pick up.

In case you’re attempting to shed pounds, consider this a definitive manual for what you ought to put on your plate and the nourishments you ought to dependably keep in your kitchen. These bravo nourishments contain intense supplements and cancer prevention agents that have been appeared to enable your body to shed pounds, feel full for longer timeframes, and have more vitality. As a reward, numerous have included advantages, as well, for example, averting different sicknesses or turning around the indications of maturing. Here are nourishments useful for weight reduction:

Almonds

Almonds

Almonds are an incredible wellspring which helps to bring down cholesterol level and keep you thin. They likewise contain less fat than different assortments of nuts, and, individuals who included an everyday serving of almonds to a less fat eating routine lost more weight than the individuals who took after a similar eating regimen.

Apples

Apples

Apples contain gelatin, a fixing that normally moderates assimilation and supports sentiments of totality. It demonstrates that having an entire apple with your brunch is a usual craving, helping you devour less general fat without negative reaction. Backtalk likes utilizing destroyed fruit and panfry, or blending them into junk to include dampens. Apples are likewise a decent wellspring of cancer prevention.

Artichokes

Artichokes

Artichokes are staggeringly stuffing—indeed; they are the most astounding grain vegetables. A solitary bubbled Artichokes contains an astounding 10.3 grams of grain—a large portion of the suggested day by day for ladies. To control your craving before a supper, people recommends getting a charge out of the vegetables as a pre-supper starter: attempt them in a reviving serving of mixed greens with pods and sparrow grass.

Avocados

Avocados

There is anything avocados don’t do? This smooth super food has been connected to enhanced vision, great heart wellbeing, and a decreased danger of specific growths. What’s more, avocados can likewise help erode our center: as indicated by one examination, individuals who routinely devour them reduce fat and acquire littler midsections than the individuals who don’t. Ladies who eat a large portion of avocado that encounter diminished nourishment yearnings whole day.

Endless approaches to appreciate the organic product, yet you can’t beat the great blend of entire breads with squashed alligator pear, lime extract, and seeds. Individuals in like manner endorses trouncing alligator pear into a crook, blend it with flora produce a smooth serving of blended greens dressing.

Dark beans

Dark beans

Dark beans are belongs to a family in a nutritional category that helps to burn fat from the body, reduces unwanted calories and food craving. Only one measure of dark beans packs 15 grams of protein without the soaked fat you regularly find in other high-protein sources, for example, red meat.

Blueberries

Blueberries

One measure of cancer prevention agent rich blueberries accommodates only 80 calories and 4 grams of fiber,                 which enables your body to feel full for more. They’re likewise a good medium of wellspring of manganese, which can accelerate digestion and influence you to feel invigorated.

More motivations to love them: blueberries consist of exacerbate that assaults malignancy causing profound, and analysis proposes they may likewise enable avert UTIs, to keep skin brilliant, and lessen age-related memory misfortune.

Broccoli

Broccoli

An incredible wellspring of calcium and essential tumor battling mixes, broccoli additionally has heaps of filling fiber and will set you back just calories for every serving. In the event that eating this cruciferous veggie influences you to swell, have a go at steaming it to begin with, which makes it less demanding to process while as yet safeguarding the disease battling fixings that could be lost when you bubble or cook it in the microwave.

Brown rice

Brown rice

This sound grain is an extraordinary wellspring of phytonutrients, which have been connected to diminished dangers of malignancy, diabetes, and coronary illness. Dark colored rice is likewise stuffed with fiber, contains 1.7 grams of fat-consuming safe starch, and is a low-vitality thickness nourishment (at the end of the day, it’s filling yet low in calories).

Feeling daring? Try adding dim rice to your shopping crate as opposed to darker. It contains much a more noteworthy number of malignancy aversion operators than blueberries and by and large more vitamin E than dim shaded rice.

Coffee

Coffee

Elevating news for java sweethearts: The caffeine in coffee could quicken your absorption and empower your body to expend hardly more calories (around 26 for each glass). An examination in Physiology and Behavior found that the typical metabolic rate of people who drank energized coffee was 16% higher than the people who drank just decaf. Essentially know about how much cream and sugar you add to your glass, which could offset any therapeutic points of interest the refreshment gives.

“You may be stunned to find that you can truly eat your coffee, also,” says Sass. “Whip coffee beans into a smoothie, mix them into grain, or use them as a rub for meat.”

Not an enthusiast of the taste? Peeling your skin with coffee beans could help unexpectedly restrict the nearness of cellulite. Since coffee is a diuretic, it draws fluid a long way from fat cells, influencing them to shrink.

No other sustenance on the planet contains the stand-out basic substances found in diminish chocolate,” says Sass. The sweet treat is a respectable wellspring of monounsaturated unsaturated fats, which could help quicken your assimilation. Research suggests that diminish chocolate may similarly help control your desires for sweet, salty, and oily sustenances.

Green tea

Glass cups with green tea and tea leaves isolated on white

If you have to taste your way to a speedier assimilation, introduce yourself with some green tea. The drink is stacked with exceptional cell fortifications that can help fight exacerbation, devour fat, and addition essentialness. As showed by one examination, drinking five mugs a day could empower you to lose twice as much weight, for the most part in your waist. Moreover, drinking green tea could similarly reduce peril of Parkinson’s disorder, and what’s more ovarian, colorectal, skin, and prostate malignancies.

Americans and Obesity

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Ever Rising Rates of Obesity

Following quite a while of expanding, the national adolescence weight rate has leveled off and the ascent in stoutness among grown-ups is starting to moderate. This is advance, yet rates are alarmingly higher than they were an era back as exhibited by this report, which takes a gander at information in the course of recent years. Weight stays one of the greatest dangers to the wellbeing of our kids and our nation, putting a great many Americans at expanded hazard for a scope of perpetual maladies and adding to more than $147 billion to $210 billion dollars in preventable medicinal services spending.

 

Obesity in an American Child

Turning around the pestilence — and guaranteeing that all kids have the chance to grow up at a sound weight — will require strengthening our interests in the best projects and approaches. Prove about what’s attempting to help control the pestilence is developing and some key lessons have risen. To start with, avoidance ought to be a top need, particularly among youthful kids and pregnant ladies. It is less demanding and more successful to counteract unfortunate weight pick up than it is to switch it later. Methodologies that attention on helping each youngster keeps up a sound weight are basic. By giving kids a solid begin, they will be on a vastly improved direction for long lasting wellbeing as they age. Second, settling on solid decisions a less demanding some portion of individuals’ everyday lives is basic. While moral duty is a vital thought in heftiness avoidance, the decisions families and youth make are affected by where they live, learn, work and play. In numerous areas, sound nourishments are rare and more costly, while shabby handled sustenances are generally accessible and intensely promoted.

Obesity in Rural Areas

Observing sheltered, available spots to be physically dynamic can be a test for some. Third, it is basic to target more extraordinary endeavors in territories where there are the best difficulties. Stoutness rates are most astounding among racial and ethnic minorities, individuals who live in low-pay groups and those living in the South. These populaces will probably have constrained access to solid alternatives and advance in tending to the imbalances has been restricted. Specialists have recognized a scope of arrangements and projects that can help make good dieting and physical movement some portion of the everyday schedule, including enhancing school nourishment, finish boulevards activities, access to open space, motivators for solid sustenance buys, sustenance naming and breaking points on promoting to youngsters.

 

Weight rates surpassed 35 percent in four states, 30 percent in 25 states and are over 20 percent in all states. The most reduced rate was 20.2 percent in Colorado.

  • In 1985, no state had a grown-up weight rate higher than 15 percent; in 1991, no state was more than 20 percent; in 2000, no state was more than 25 percent; and, in 2006, just Mississippi and West Virginia were over 31 percent.
  • Broadly, almost 38 percent of grown-ups are obese.14 [NHANES, 2013-2014 data]
  • Almost 8 percent of grown-ups are to a great degree hefty (BMI more prominent than or equivalent to 40.0);
  • Weight rates are higher among ladies (40.4 percent) contrasted with men (35.0 percent). In the vicinity of 2005 and 2014, the distinction in heftiness among ladies was 5.1 percent higher among ladies and 1.7 percent higher among men.
  • Ladies are likewise twice as likely (9.9 percent) to be to a great degree hefty contrasted with men (5.5 percent);
  • What’s more, rates are the most astounding among middle-age grown-ups (41 percent for 40-to 59-year-olds), contrasted with 34.3 percent of 20-to 39-year-olds and 38.5 percent of grown-ups ages 60 and more established.

As per the latest information, grown-up corpulence rates now surpass 35 percent in four states, 30 percent in 25 states and are over 20 percent in all states. Louisiana has the most elevated grown-up corpulence rate at 36.2 percent and Colorado has the least at 20.2 percent. U.S. grown-up heftiness rates diminished in four states (Minnesota, Montana, New York and Ohio), expanded in two (Kansas and Kentucky) and stayed stable in the rest, in the vicinity of 2014 and 2015. This denotes the first run through in the previous decade that any states have encountered diminishes — beside a decrease in Washington, D.C. in 2010.

Author Bio

Addison is a journalist, social media experimentalist, and blogger at TheOneSpy Blog.  He is a passionate technology writer and contributes towards health care, cell phone spy software and social Issue. To know more about him follow twitter @addisonalber55

6 Tips For Approve Women’s Health

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Ladies’ health issues are a little different from the ones of guys. if you’re a woman, these guidelines will quickly have you ever feeling match and active.

To appearance and feel your fine at each age, it’s critical to make clever lifestyle and fitness choices. right here are six easy matters that ladies can do every day (or with regularity) to make sure exact fitness:Continue reading