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Life is busy with full time jobs, family, other things demanding time and everyone is dealing with hectic schedules. Along with these primary things, there are many small and uncertain time suckers, which consume a lot of time. It becomes very difficult to juggle everything that needs to get done, let alone things that you want to do - like going to the gym or working out with friends. In the midst of all these confusions, the most crucial role is played by time management. Though it often seems like there isn't enough time to complete your workouts, but if your target is to have a healthy and fit body that you're proud of is your goal, make it a priority and find a way to fit it into your schedule. Being strategic is the ultimate thing that can help you slash your gym time in half without sacrificing your results. Here are some simple ways that you can shorten your workout session while improving your progress-1. Get Serious About Your DietIf you are trying to lose weight, then it is high time that you get very serious about your diet. The simple working is that if you eat more calories you are likely to spend a lot of time doing cardio to offset it. The stricter you are with your diet, the less cardio you'll require, because you'll be consuming fewer calories that need to be burned off. This trick is the perfect fix to burst out your frustration bubble building since you have to  to spend too much time on the treadmill to hit your fat-loss goals; it's time to take a good, hard look at your food intake. This doesn't mean that you should eliminate cardio from your workout routine, but still you could reduce the time marginally and still get better results.2. Add Cardio Intervals Between SetsWe have highlighted this point in our blog sometime back already. If you want to see the results of your weight loss efforts, its time to replace cardio or strength training with cardio and strength training. Combine them! Perform your standard weight lifting set and instead of resting, break into a cardio movement. Mountain climbers, burpees, high knees, or jumping jacks all work perfectly here. Perform a 30-45 second interval, rest for the remaining time to catch your breath and then go ahead with your next set. 3. Pre-Exhaust Your MusclesAnother smart way to shorten up the time of your workouts is to focus on pre-exhausting your larger muscles before doing your compound exercises. The traditional approach of doing the compound exercises before the isolation lifts is not necessarily the most efficient way to do it. The smarter approach is to do a few sets of isolation exercises before you go for compound movements as this way you will be requiring fewer total sets of the compound lift to fully exhaust the muscles. For example: on the chest workout day start with flies, isolating your pecs. Transition it to bench press for the compound movement. The end result is that fewer sets of the bench press will be required to fatigue your pecs. 4. Superset is a Smart KeyOne of the smartest way to shorten our workout session and also kick start you fat burning mechanism is to stack an upper body with a lower body movement. This is because one part of the body is put to rest while the other’s working, reducing the total rest time. You could structure your workout in a way which includes a set of push-ups, squats, lunges, shoulder press and burpees, which will help you cut the total workout time in half. 5. Be Honest About Your Rest TimingsStop cheating with yourself by taking longer breaks, which is responsible for unnecessarily prolonging your workout duration without any added benefit of recovery. Breaks between workouts are needed for catching a breath and relaxing the muscles and not for chatting with your buddies, talking on phone, etc. Though these offences look minor but they do make a major impact on the amount of time that you spend in the gym. For any isolation exercise the maximum rest period should be 30 secs while for compound exercises allow yourself a relaxation of 60-90 seconds.So now you have it all! You can start implementing these tips into your workout regime to free up more time for your other chores. It's important to remember that you don't have to sacrifice fitness progress to maintain your daily life. ...

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Weight loss is a time taking process which requires a lot of hard work and sacrifices. In order to lose weight & stay fit you have to train consistently, have a balanced diet and be careful with lot of other minute things. When you commit to weight loss you make a promise with yourself to lead a healthier life and each step is just a new push to reach to the next level. Though there isn't a quick fix for faster weight loss, but you can still make sure that the efforts you are doing are right and effective to get the desired results. Today we have got some of the best fitness rules to facilitate and boost up your weight loss process - 1. Have a Consistent RoutineLosing weight is not just about physical transformation the process is equally emotional too. People tend to lose motivation when the results are not visible as per their expectations. What you need to understand is that everybody's body has a different pattern and some people take longer than others to shed off those pounds. Simply be consistent and honest about your efforts and the results are bound to follow. Set realistic goals and stick to your training routines even if you don't see immediate results! 2. Set up New Challenges for YourselfThe process of weight loss is not that easy as the journey involves a lot of hard work and consistent challenges for oneself to actually see the results. Evaluate your daily/weekly routine and make sure that you are including exercises that are challenging for your body. It is important to understand that if you are using 10-pound dumbbells for bicep curls even though it's easy for you, it will not make any contribution on your weight loss. Though the new challenges won't be easy, but allowing yourself to be as good as you can is totally worth it. 3. Train InsaneGrabbing weights and going in for strength training is a simple move to have significant weight-loss benefits. Training with weights is a must even if you are engaging yourself in something as simple as walking. Once you engage yourself in weight lifting with smaller goals; heavy traditional lifts down the line like deadlifts and pull-ups will become easy. 4. Slow & Steady Wins the RaceIt is obvious that you are really eager to see the weight loss results because of which you might take too much too soon. A good workout routine will be 4 sessions per week. Don't get overwhelmed rather opt for effective ways which will actually help you in accomplishing your goals. Try to engage yourself in activities that you enjoy like dance sessions, workout classes when you're not at the gym. Further, make sure the four days that you commit to your workout, you commit to yourself and you really put in the hardwork required! 5. Don't take too much stress about exerciseExercising is really important for weight loss, but believe us if you miss a session because you have to travel for work or can't fit it into your already busy schedule, that's OK. Don't stress if you miss a session as you're still on track. Stay happy and focused and don't disregard a day and give up on your plan just because you missed your workout. 6. Recovery is Important TooIt's good to be competitive with friends and family and aim for higher goals, but it is important to consider that you don't let anybody's workout plan interfere with yours. Everybody is different and everyone has different goals that require different training regimes. In order to maximize the benefit of your workouts it's important to take time to recover fully — so don't feel bad for taking a day or two off! This allows your body to rest and prevent injuries plus it ensures that your workouts are being executed at a quality level. We all know quality wins over quantity....

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No soda drinks, no ice cream hogging, being careful with the overall calorie intake, working out and yeah the weight started to roll down. This boosted up the confidence so you started going to gym and burnt more calories. Everything was going good, but now you feel stuck as the weight is not going down any further - WEIGHT LOSS PLATEAU!What has caused this - Are you already at your ideal weight?, Are your goals too high to be achievable? Here steps in the set-point weight - the weight that you body likes to maintain. Though this can be adjusted but it takes time! In the process to lose weight, it can be tempting to cut calories too low to shed pounds faster. The opposite side of this: your muscles are fueled up for energy which results in lowering your metabolism levels. Whether you want to shift your natural set-point weight or it is getting to hard to shed off those extra pounds, here are a few ways which can actually help you overpower the weight-loss plateau - 1. Readjust your calorie intakeSince you have lost weight, your metabolism level goes down as your body now requires less calories for energy. The calorie intake that you initially when you began your weight loss journey will need to be adjusted to match your body’s current needs. It is recommended to readjust your calorie goals after every 15 pounds you lose.2. Readjust your workout routineWorking out on the elliptical cycle for a long time? It's time to change your workout routine now. The muscles in your body have become used to the same workout pattern which had made it less effective. Try to go out of your comfort zone and try new workouts to get the best results. HIIT is the best way to burn maximum calories and body fat effectively. Just be careful when including HIIT into your routine as doing too much too fast can leave you sore, tired or even injured. 3. Flush it out with fluidsIf your body is dehydrated there are high chance of you craving for extra calories. This is because the symptoms of dehydration are similar to symptoms of hunger, so it’s easy to get confused. Keep yourself hydrated and aim to drink at least 3 liters of water per day. 4. SleepSound sleep plays a really very important role in helping your body lose weight as it resets your hormones. If your deprive yourself of sleep it can lead to increased cortisol, a stress hormone. Elevated cortisol levels in the body can lead to fat accumulation around the midsection. 5. Be careful with those small bitesAn extra bite here, a small bite there also has CALORIES and they DO count even if they aren't on your plate. Check if mindless munching and unhealthy snacking is the main reason, which is keeping you away from your desired results! 6. Intake Quality FoodsGetting over the weight-loss plateau requires far more than just the calories in and calories out mechanism which typically works for weight loss. The things you need to cut weight-loss plateau off is the intake of quality whole foods which includes - high-fiber fruits, beans, lean proteins and raw vegetables. These are the food items which are needed by your body engine to start burning that fat again. 7. Focus on Strength TrainingWhat to burn calories even when you are rest? Try to include weight training in your workout routine. This is simply because the more muscle you have, the more calories you burn, and the more body fat you’ll shed. 8. Go to a doctorIf you have tried to change your calorie and workout routine plus have been more careful with your efforts but still the weight is not going down, it is time to consult with your doctor to rule out any underlying medical conditions that could make it difficult for you to lose weight. ...

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 Need Full body workout routines? Workout Routine for Weight loss. Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, Doing Workout plans, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness workout activity. If you have started to feel bored with your daily workout schedule and don't want to go to the gym anymore it's the right time to reevaluate your workout routine plans and put the fun back in fitness! Checkout these simple tips which will help in putting back the fun element in your fitness workout schedule - 1. Join a Class In order to make fitness Routine fun, simply join a workout plans class - be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness workout routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest. 2. Make it a GameCompetitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend - you’ll be sure to have a good time. 3. Go Beyond the WallsJust plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit! 4. Embrace the NatureThere are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride? 5. Use the TechnologyTechnology is like your best friend when it comes to weight loss and fitness. How about going for a quick dance session or a gaming session with virtual activities? 6. Don't be a BoreRather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness workout session along with it. 7. Workout with a FriendHow about you make your fitness workout session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout. 8. Go for a Race/MarathonEnrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line. 9. Hire a CoachA professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable! These tips will be helpful in getting back the fun element in your daily workout routine.

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Cumin seeds/Jeera is the dried seed of the herb Cuminum cyminum, a member of Apiaceae family commonly known as the celery, carrot or parsley family, a family of mostly aromatic plants with hollow stems. Cumin seeds are used as a spice for their distinctive flavor and aroma. It is globally popular and an essential flavoring in many cuisines, particularly South Asian, Northern African and Latin American cuisines. These seeds are very famous for their medicinal benefits having spicy flavour and slightly bitter taste. It has lots of pharmacological effects on the human body health because of its medicinal properties including anti-tumour, anti-diabetic, anti-epileptic, immunologic, antimicrobial and etc activities. Let's explore some of the major benefits of including cumin seeds in your daily food intake in detail -1.Fastens the weight loss processDaily intake of cumin water helps to aid the strategy of weight loss. It helps to do so by stimulating the appetite and also removing the toxins from the body. It treats various digestive disorders like bloating and gas, which are also a hindrance to effective weight loss strategy!2. Boosts metabolism levelsWant to boost your metabolism levels, which are responsible for faster weight loss? Cumin is said to increase the heat in the body thus making metabolism rate higher and more efficient!3. Improves the working of digestive systemThe presence of thymol and other essential oils in cumin seeds stimulate the salivary glands thereby helping in the better digestion of  food. Apart from this, it strengthens a sluggish digestive system. Hence, if you suffer from indigestion/constipation problems try to include timely intake of cumin water to improvise it.4. Detoxifies your bodyDetoxification of the body is also very important for a healthy living. Cumin seeds are full of dietary fibers, which remove the toxic materials in the body and also cleanse the skin to make it clean, fresh and rejuvenate.5. Promotes better sleepCan’t sleep? Cumin seeds are here at your savior. Regular intake of cumin water helps in treating the sleep disorder and enhances the sound sleep, which is also a requirement of an effective weight loss regime. So have a glass of cumin water to ensure healthy sleep patterns!6. Regulates blood pressure & heart rateCumin seeds have a high level of potassium, which owns the responsibility of maintaining the electrolyte balance in the body. This mineral not only helps in the regulation cell production but also helps maintain your blood pressure and heart rate. The regulatory properties of cumin make it a must have for patients who have heart disease to keep it under control and others as it helps to prevent such diseases as well.7. Targets whole bodyCumin is rich in the flavonoid phenolic anti-oxidants like zea-xanthin, carotenes and lutein which have lots of beneficial effects on the body - reduces swellings, relieves breathing difficulties, improved bowel movements, relief joint infections, treat umbilical hernia, treat intestinal diseases, eyes problems and toothache!To ensure that you don't miss your daily intake of this super seed, have a glass of cumin water in the morning. It is very simple to make it, just follow the simple steps: -IngredientsCumin seeds 1 tspWater 250 mlMethodFIRST1. In a glass, soak the cumin seeds overnight.2. In the morning, strain it into your cup and enjoy.SECOND1. Take a pan and add 1 teaspoon cumin seeds to it.2. Heat it a little on low flame for about 5 seconds.3. Now pour water into it and let it boil.4. After boiling, let it be covered and kept aside for about 4-5 mins.5. Strain it into your cup and enjoy it warm.6. You can add honey or a pinch of salt into it as per your requirements!TipDon't forget to take this in the morning to boost your metabolism and eventually lose weight faster!

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Have you ever experienced this - had dinner, had dessert but for some reason you are not able to take out the cookies lying in your kitchen out of your mind. Cravings trigger anywhere, anytime and play on your vulnerabilities and sometimes the impulse to have a particular food item is so compelling that you just can't say no to it. Once you surpass the craving after munching on the things you crave for, you normally tend to feel guilty. This is a never ending circle which leads to delay in weight loss desires. So the next time you have a craving after dinner or just before lunch just follow these simple tips and crush them out on the spot! 1. Sip hot tea or coffeeHaving a hot drink is a great and low calorie option to handle sweet cravings. A tasteful cup of coffee will not only relax you but fill you up with liquids. You can simply go for those flavored options which are low in calories like - peach, apple, cinnamon or berry for your sweet fix. Topping your favorite cup of coffee with a little sweetened milk is also a great way to handle midday hunger cues. 2. Choose your snacks wiselySometimes you just have to eat it and get indulged to handle the cravings - go for it, but be smart and choose an item, which does not exceed more than 200 calories. The best option to handle sweet cravings includes a protein packed nut bar, Greek yogurt with berries, or a cappuccino. For salty options you can choose from mixed nuts, cottage cheese or sesame crackers. 3. Eat a pickleIf you are craving something salty just have some pickle. Yes, we know that this food item is high on sodium, but it is also really low in calories. One or two spears will definitely do the trick, without adding to your waistline. Just grab a bottle of water to flush some of that sodium! 4. Halt MethodHalt before you engage yourself in mindless noshing. If you already had something high in calories and want to grab the next thing don't forget to ask yourself if you are really hungry? It's time to say no to mindless munching which is more or less out of boredom, tiredness or loneliness. Try to identify if you are actually hungry or you just want to speak to a friend or take a nap. 5. Sticky activity list on your pantry doorSince you tend to reach your pantry every now and then it will be the best place to stick the list of things you have to do. This will help in diverging your interest and reducing the chances of mindless eating and also handle unhealthy cravings. You will surely have to make few changes in you diet until you are actually able to find a satiating, sustainable set of patterns that works best. Just in case you slip or overindulge, don't worry. The key is to think what to do next.Don't let the guilt overpower you rather use it as a motivator to make better choices in the future!

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Sometimes the schedule for physical activities becomes monotonous and loses its fun. Going to the gym, starting with elliptical machine, followed by treadmill, and some strength training everyday makes it more like a task rather than a fun fitness activity. If you have started to feel bored with your daily workout schedule and don't want to go to the gym anymore it's the right time to reevaluate your workout routine and put the fun back in fitness! Checkout these simple tips which will help in putting back the fun element in your fitness schedule - 1. Join a ClassIn order to make fitness fun, simply join a workout class - be it zumba, barre or crossfit. There are variety of exercises in these classes which help in keeping the fitness routine fresh. Simply checkout your nearby gyms, recreational center or park to find a class that sparks your interest. 2. Make it a GameCompetitions are always exciting and motivating. Organize a game of soccer, volleyball with your friends, colleagues, neighbors during the weekend - you’ll be sure to have a good time. 3. Go Beyond the WallsJust plan to have your daily workout session outside and not in the gym. It will not only make your workout fun but also give you a nice vitamin D boost. If you are searching for a new type of workout you can engage yourself in park strength circuit! 4. Embrace the NatureThere are tons of smart ways to get fit whilst you enjoy the beauty of nature. How about going on a day trip to a nearby hiking trail or enjoy the water with a canoe ride? 5. Use the TechnologyTechnology is like your best friend when it comes to weight loss and fitness. How about going for a quick dance session or a gaming session with virtual activities? 6. Don't be a BoreRather than going to the bar with your friends for a drink how about you go to a club and hit the dance floor or organize a theme dance party. This is the best way to party and have a fitness session along with it. 7. Workout with a FriendHow about you make your fitness session interesting by working out with your friends, coworkers or loved ones. Further, if someone else is counting on you, you’re less likely to skip your workout. 8. Go for a Race/MarathonEnrolling yourself for runs/marathons is another great way to spice up your workout routine. You don’t have to be a professional athlete to enjoy crossing a finish line. 9. Hire a CoachA professional coach is really helpful in helping you discover what activities you enjoy and brainstorm the new ways to be active. This will also help in boosting the weight loss results as they will keep you accountable! These tips will be helpful in getting back the fun element in your daily workout routine....

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Are you also influenced by "the" latest fad diet trend?? There's always a new "it" diet in trend - be it the popular potatoes diet or the cabbage soup diet! It is always very exciting to believe and try a simple solution to weight issues rather than opting for time tested solution, i.e. to eat healthy and exercise! The main concern here is that - is it possible to have a quick fix for the weight loss issues without the tags of "moderation" and "physical activity"? Actually, No! Fad diets aren't a long term solution and here are some benefits of going fad-free -An Opportunity to Lose Weight with all NutrientsThe main focus of fad diets is on the elimination of key food groups, which can set you up for deficiencies in certain nutrients. Going for cabbage soup diet or gluten free diet requires you to eat the same thing for an extended period and it is obvious that one food cannot be rich in all nutrients. Whenever you plan to opt in for a fad diet you leave behind nutrients which are critical for you health like - protein, vitamins and minerals.Instead, if you go for a healthy way to lose weight, you are likely to have balanced meals, which will not only help you in achieving the goals on a long term basis but also provide you all the nutrients that are required by your body!Realistic and Sustainable Weight LossIf you say no to fad diets, you will be able to focus on tested method for weight loss; Calories Balance - balancing the calories you consume with the calories you burn from exercise! This is nothing new but trust me it is the only method which has been proven by science to be helpful for realistic weight loss and long-term weight maintenance.Fad diets can actually help you in losing weight, but only for a short span of time. Fad diets do the most obvious, which is if you have only 500 calories, you are bound to lose weight! But what is the question of concern here is - how long will you be able to continue the same eating pattern? When you say no to fad diets, you can start examining your current eating habits and make a commitment to swap them for healthier ones.Builds a healthy, happy relationship with foodLike all relationships, a healthy relationship with food takes time, and it’s never too late to start. If you say no to fad diets, it is sure that your food fears are going to die and you will be embracing a healthier relationship with food that is more inclusive. You will be free from the worries of what to eat and what not, which will ultimately result in enjoying a balanced diet most of the time without feeling guilty.So now, its time to forgo the fantasies and actually work if you are really serious about losing weight!...

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It's just 2 weeks from a wedding and you want to lose weight fast? You require a quick fix and turn to the seemingly obvious solution - Crash Diet. Crash or fad diets are the ones which focus mainly on deprivation to achieve extreme weight loss in a short span of time. There seems to be a new fad diet cropping up every day be it master cleanse, paleo, detox diet, raw food diet, etc. While these diets as tempting as they promise that they will help you lose weight faster, but the truth is they are doing our bodies much more harm than good. Read on for reasons as to why you should stay away from these diets.DeprivationAll the crash diets have one thing in common: Deprivation. The deprivation may be in terms of calories, food groups or specific foods, but one thing that remains constant in all diets is that they do take something significant away from your diet. Though this step looks logical, but it really is not a viable one. The main reason behind this is that if you cut an entire food group from our diet plans it is a surefire way to increase the temptations and cravings for it and indulging into them can ultimately result in hampering the weight loss.Food is your foeFad diets make you believe that food is your enemy which is not actually true. Food when eaten in balanced proportions, helps to nourish your body and improve the functioning of the entire system. Instead of cutting the entire food groups the focus should be on the addition of quality foods into your diets. Ranging from whole grains to nutrient dense fruits and veggies, there are plenty of satisfying foods that you can add in your diet to aid the weight loss process.UnsustainableAnother major problem is that the fad diets are unsustainable in the long run. The reason behind this is that our bodies are not build to endure the level of deprivation demanded by these fad diets. For example: if you restrict calories your body starts burning the muscles instead of fats which ultimately makes a negative impact on your metabolism levels. As a result of this at the end of the diet when you step on the scale you might find that you've actually gained weight instead of losing. This type of fad diets are extremely dangerous and can have detrimental effects on your health in the long run including the increased risk of heart disease, damage to arteries and the immune system.The Bottom LineThus, the crux of the above discussion can be concluded that the healthiest and best way to shed off those extra pounds permanently is to aim for 1-2 pounds of weight loss per week. There is no need to rely on "Fast Weight Loss Diets" as they will not be sustainable in the long run. Rather than expecting a transformation overnight try to focus on creating one healthy habit a week. Along with this stop treating food as your enemy and start considering exercise as your friend and you will definitely reach your desired weight loss goals before the special occasion! CHEERS...

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What if I told you there are some incredibly simple tricks to kick start or rev up your weight loss plan? Not fad diets. Not insane workouts. Just some very clever ways to trick your brain.  Hard to believe? Read on for tips on how to frame your mind to sculpt your body:1. Eat in smaller dinnerware:Ever noticed the size of plates at a buffet is often smaller than a la carte?  It's a way for restaurants to cut costs and reduce food wastage.  Our brains perceive the same amount of food served in a smaller plate or bowl as substantial.  Large plates make the same serving of food look smaller.  It's an optical illusion that's very effective in tricking our brain into believing we've eaten more than we actually have.  You can put this trick to use at home.  Eat healthy foods like salads in larger plates.  Eat desserts in smaller bowls.  Use tall thin glasses for high-calorie drinks.2. Be a leftie at the movies:Are you one of those people that can't enjoy a movie without digging into a bag of popcorn?  You're not hungry, the popcorn is stale, but you eat it out of habit.  Try eating with your non-dominant hand.  You'll find it slows you down considerably and the amount of buttery salty popcorn you eat is substantially less.  3. Switch off the idiot box:Are your mealtimes centered around the television?  This is a distraction that can easily lead to overeating.  Your brain is so wired with the images and sounds from the TV that it does not perceive a sense of satiety and you end up chomping down on food without stopping when you're full. Instead, make mealtimes all about the food.  Relish what you're eating without distractions.4. Go grocery shopping when you're stuffed:You're more likely to buy unhealthy, sugar-loaded, calorie-dense food when you're hungry.  Do your grocery shopping after a heavy meal.  It's easier to exercise your willpower and buy only healthy food when you're feeling full.  This will mean there are no unhealthy snacks to reach out for at home.  You can't eat what's not there.5. Mirror, mirror on the (kitchen) wall:Something as simple as a mirror on your refrigerator or in your kitchen can influence your eating habits.  Seeing your reflecting just as you're about to reach for the cream cheese can be the signal your brain needs to stop and make a healthier choice.If you want to lose weight and keep it off, you'll have to try every trick in the book. These are five easy to implement tips, but they're not going to work in isolation - diet and exercise will have to part of the plan.

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Everybody knows that 60% of the human body is made up of water. Your body is a complex system and if it lacks or gets too much of something, this system can actually breakdown. The imbalance can manifest itself in the form of Water Retention. Water retention is a big road block for weight conscious people as it hinders their long-term goals. Something which can be held majorly accountable for causing water retention in the human body is sodium. Keeping the salt shaker at bay is very good practice, but along with it, there are some other food items as well, which can be held responsible for increasing water retention. Checkout the list now and beware of them!1. Sodium Rich FoodsAs pointed above, salt is the biggest culprit when it comes to bloating. High-sodium foods cause the body to retain water, which can actually balloon you up. Though you know the culprit, but it is not that easy to throw this one out of your diet as it sneaks into almost everything - processed and packaged foods, soups, breads, etc.! Further table salt contain around 40% sodium and when you consume too much salt your body dilutes the sodium with water and retains this excess fluid. Instead of using table salt for enhancing the flavor it is recommended to use spice and herbs to avoid bloating.2. Carbonated & High-Acid DrinksAll the carbonated drinks ranging from sodas to fizzy drinks are responsible for causing bloating since they have carbon dioxide, which is responsible for creating gas in the stomach. Not only this, there are some beverages like alcohol, coffee, caffeinated drinks, tea, and some fruit juices that are high in acid which create trouble for your GI tract ultimately leading to bloating!3. Cruciferous VegetablesCruciferous vegetables like cabbage, kale, broccoli etc. which are considered good for weight loss are also a culprit in the context of water retention. This is because these vegetables contain raffinose, which is a type of sugar that remains undigested until it gets fermented by the bacteria in your gut, resulting in gas and bloating. Though these vegetables cause bloating, but their numerous benefits still point out that they should be a part of your daily diet; what needs to be taken care of is the portion. Along with this, rather than going for raw form its better to steam these vegetables as it will actually make it easier to digest them.4. ApplesApples are high in fiber, which makes it a good choice for people who want to lose weight but along with this, it also contains fructose and sorbitol that are difficult to digest for people resulting in puffy feeling in the body. Apples are great snack as they are rich in nutrition - 4.5g of protein and give you around 10% of your daily vitamin C requirement so it is advised not to stop having it. Rather have them in moderation and time their intake by separating it from your meals!5. StarchesMost products that are rich in starch like potatoes, maize, pasta, wheat, etc. produce gas in human body. They are also high in fats and if you are looking for quick weight loss you should say no to such products. Further it is important to stay away from refined grains like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, with bloating as a result.6. Dairy ProductsIf your body is unable to digest milk or dairy product it might be another major reason for bloating. People who are intolerant towards lactose, their bodies are not able to digest dairy products passing them to the colon where gas is produced by the bacteria, which tries to break it down. So its time to get diagnosed for lactose intolerance and consult a dietitian to ensure adequate consumption of calcium-rich foods.7. LegumesThis is the most common element in our list as everybody knows that beans, lentils, soybeans, and peas are gas-causing foods. Though these small pearls are loaded with protein but they also have quantities of sugars and fibers which our bodies can't absorb. When the legumes you consume reach the large intestine your gut bacteria starts feeding on them, which ultimately leads to gas and bloating in the body. Th quick fix to this problem is to have legumes along with some other grain, which gets digested quickly like quinoa, oats, or rice!8. Spicy & Fried FoodsThe intake of greasy food items like burger, chips, doughnuts, etc. causes bloating in the body as the stomach takes much longer to break down the fats and properly digest them. On top of it, when you have spicy foods, it stimulates the release of stomach acid, which can cause irritation. So its time to listen to your stomach and say no to foods that are high in spices like pepper, cloves, nutmeg and also limit the intake of fried food items.Don't get upset by seeing the list above as it indicates that most of your local grocery store is stocked with nothing but foods that cause water retention. All you need to do is pay special attention to the sodium content of pre-packed foods. As per the guidelines laid by USDA an individual should not have more than 2300 mg sodium/day. Further you will be able to handle bloating by having foods that are rich in potassium and exercising as well. Just sweat it out to get rid of water retention. We hope that from next time you will be more careful when you go for picking up grocery to stay away from water retention and related problems.

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Forget the treadmill or the aerobics classes. More people are now catching on to how cycling- whether it be the traditional way outdoors on the open road, or using a static bicycle in the gym for a cycling or “spinning” class- is one of the lesser known, yet highly effective exercise methods for losing weight. Taking up cycling is a fun and enjoyable form of movement that can also lead to many health benefits- including weight loss. By cycling every day, it is possible to tone the body, improve overall fitness and start to lose the excess kilograms in a steady and healthy way.The way that cycling can kick-start your weight loss efforts is through a combination of factors. Firstly, it is a low-impact sport which strengthens your hip muscles, hamstrings, glutes and quads, and the stronger these large muscle are, the easier it is for your body to burn fat.Second, cycling also requires doing short sprint workouts that are known to effectively increase levels of human growth hormone, which helps to boost lean muscle and burn fat. Finally, when cycling, you also do interval training (spurts of activity and rest) that increases your body’s metabolism, so you keep burning fat even when you aren’t cycling. It doesn’t get better than that!Like all forms of safe weight loss, the results you achieve will depend on the amount of effort you put in. To lose 1kg a week (which is a safe and healthy weight loss speed), you will need to develop a cycling routine that is consistent (at least 3-4 times a week). You will also find that your weight may not change dramatically at first because your muscle mass will first increase from the strengthening of your muscles that happens though cycling. This will mean the numbers on the scale won’t change- even though your body shape will from becoming more toned.The great thing about cycling is that it can be easily integrated into your current lifestyle. Start riding from place to place rather than taking your car. Or set up a stationary bike in your living room, and burn calories while watching your favourite TV show. The ease of being able to cycle in different situations also means you can have plenty of variety in your exercise routine, and many people soon find they become quite addicted to the cycling rush.You will also need to combine cycling with a healthy diet to get the results you want to achieve. Cyclists benefit from having more protein in their diet to keep hunger at bay and to kick start their metabolism before a ride. Don’t skip meals when regularly cycling, and eat a protein rich meal combined with healthy “good” carbohydrates within thirty minutes of completing a ride. The powerful combination of a well-rounded diet with managed portion sizes, avoiding junk food and sugary snacks, drinking plenty of water, along with a regular cycling routine will see you reaching your weight loss goals before you know it!

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The biggest challenge in order to lose weight effectively is handling the hunger pangs. Soups are a great option as they make you full without intake of too much calories. As per a study conducted by Obesity Research in the year 2005; people who ate two servings of low-energy-dense soups per day experienced 50 percent more weight loss than those who took in the same amount of calories in a high-energy-dense snack. Choosing the right type of soup is very beneficial for weight loss and to make it easier we have got 1 delectable soup recipe for you today - "Lime Lentil Soup." Check it out now:-Ingredients2 tsp vegetable oil1 medium onion, chopped finely2 cloves garlic, crushed2 cm piece fresh ginger, grated1 tsp cumin seeds1 cup red lentils2 cups vegetable stock2 1/2 cups water400g can diced tomatoes1 tsp finely grated lime rind1/4 cup  lime juice1/3 cup fresh flat-leaf parsley, choppedPreparation1. Heat oil in saucepan, add onion, garlic, ginger and cumin, cook, stirring, until onion softens.2. Add lentils, stock, the water and un-drained tomatoes, bring to the boil. Simmer, uncovered, until lentils are softened.3. Stir in rind and juice, return to the boil. Remove from heat, stir in parsley.Nutritional InfoServes 4Calories per serving 248 Kcal, Carbs 38g, Fat 4g, Protein 15g...

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Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there's no tomorrow and still doesn't gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you're doing wrong? Here are 7 eating habits slim people embrace - the secrets to their staying healthy, feeling fit and looking like a million bucks.1. They're smart about eating out.Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.2. They choose wisely when it comes to sides and extras.Reaching for the complimentary bread basket and slathering on some butter means you've consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.3. When they snack, they snack healthy (think whole grain, low-fat variants).Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.4. They eat slowly, relishing the food.Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don't overeat.5. They exercise portion control.Eating one slice of pizza isn't nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they're indulging in high-calorie foods.6. They avoid empty calories(e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich.  Slim people make it a habit to drink water - the elixir of life - it's calorie-free, it's good for your skin, it keeps you hydrated - the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy.Slim people buy healthy food so they'll eat healthy food. Next time you go grocery shopping, make note of a slim woman's cart - more often than not it will be filled with fruits and vegetables rather than processed or canned foods.Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who'll be looking at you with envy....

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Everybody has a few bad habits and some of them may be the reasons why you aren’t able to shed those extra pounds that have been clinging to you since forever. Your first step should be to find out what these bad habits are in the first place so that you can create an effective plan to eliminate them. We’ve combined the most common reasons why you may not be able to lose enough weight no matter how hard you try:1. You’re not having enough proteinGetting too many of your daily calories from carbs (especially simple sugars) and fats is one of the most common ways people sabotage their weight loss efforts. Your body takes twice as long to digest protein compared to carbs, thus making you feel fuller and satiated for longer. Furthermore, protein consumption stabilizes blood sugar levels and reduces cravings. Some great sources of protein include lean beef, poultry, fish, eggs, Greek yogurt, cottage cheese, nuts and nut butter, protein powder, whole grains such as quinoa and collard greens.2. You’re not sleeping enoughHow is sleep connected to weight loss? Well, here’s the deal – if you’re not getting enough sleep, you will have a lot of trouble trying to shed that extra fat. The reason: your body produces two hormones, leptin, and ghrelin. While leptin stimulates feeling of satiation during a meal and tells you when you’re full, ghrelin increases your appetite. Researchers at the University of Chicago have found that not getting enough sleep elevates ghrelin levels and reduces leptin levels and increases ghrelin levels causing increased cravings for sugary snacks during late night hours.3. You’ve eliminated certain foods for goodWhen you try to cut off certain foods altogether, you crave for them even more with time. Your diet may be going fantastic right now but like with most people, there will come a point when you will want to call it quits and indulge in your favorite unhealthy foods.Many people think that they have to give up what they love when they’re on a certain diet, which include diets that cut out carbs, sugar, gluten, dairy or fat. This can make a diet unsatisfying and sometimes even unhealthy, especially if you’re cutting out a macro.The solution: have everything in moderation and learn to control your portions. Soon you’ll develop a habit of having an occasional “unhealthy” snack and still enjoy your new lifestyle.4. You’re grazing too muchLet’s face it; most of us have been grazing since we were kids. We would open the fridge every time we pass it and graze the fridge, have a slice of that cake here, and have a spoon of Nutella there and maybe a cookie or two. Unfortunately, this habit follows you till adulthood and you continue to do it thinking it’s harmless to have a tiny bit of everything delicious in the fridge. You’ve just consumed several extra calories which can add up if you do it every day. Plan your meals and avoid snacking unnecessarily.5. You eat while you’re distractedEating while browsing the internet, driving, going through your Instagram feed or watching television may cause you to overeat. The solution is to stop eating when you’re focusing on other things or stop getting distracted while you eat. Try to eat slowly so that you can enjoy and respect the nutrients in your food. Chewing more triggers the brain to think that you are eating more, allowing you to eat less than you normally would.6. You’re not drinking enough waterYou’re already dehydrated by the time you are thirsty so avoid waiting too long to rehydrate. About 70 percent of your body is water, therefore, try your best to have 8 or more glasses of water per day to replenish your system.When you’re dehydrated, you might feel hungry as well even though it’s not your next meal time yet. Instead of reaching out for a snack, have a glass of water and see if you feel better. Always carry a bottle of water with you so that you are hydrated throughout the day. Drinking plenty of water will also ensure you don’t eat too much during your meals.7. You’re rewarding yourself with unhealthy foodEven if you exercise intensely every day, you need to focus on what you put in your body. Exercise is a way to burn some extra calories, tone and condition your muscles and improve your cardiovascular health. The benefits of exercise are countless, but it cannot replace a healthy diet. Therefore, no matter how much you exercise, avoid rewarding yourself each day with unhealthy food -- it will only add more calories than you spent during your sweat session....

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The word calorie is often viewed in a negative light, as in the fewer the better.  A calorie is a measure of energy that while many people are trying to reduce the number that is in their diet, the reality is that to sustain life, a certain number are necessary to consume each day.  Is there a way to determine how many are needed or what type are needed? Yes is the answer to both questions.The number neededTo determine the necessary quantity of calories is very simple, multiply your weight in pounds times 10 or in kilograms times 22.  This is the TOTAL that is needed on a daily basis to maintain your current weight.  To lose weight, you must either eat fewer than that number or add exercise to your daily routine in order to use more calories than that number.Uses for caloriesThe calories that you need on a daily basis are simply to maintain your body the way that it is now, which is known as your metabolic rate or simply your metabolism which means:1. The continual function of your brain, heart, and all of the other organs of the body.  In fact, the brain itself uses 25% of your daily needs.  This total represents 65% of your normal requirement.2. Maintaining the shape and tone of the muscles of the body use 25% of the day’s total.3. Maintaining the normal body fat which exists mainly as a long-term energy source uses the remaining 10%.Types of caloriesWhile the total number is of primary importance regarding body functions, calories are found in three different forms with different primary purposes1. Carbohydrates: The primary use is as a short-term energy source with the length of time being up to about 2 hours.  Simple carbohydrates found in fruit are absorbed and used in minutes whereas complex carbohydrate must first be digested and take longer to be absorbed and used.2. Proteins: These are used to build the muscles of the body which control how we move.3. Dietary fats: The primary use is as a building block of the trillions of cells in the body and also to transport some of the vitamins that are provided by food.The percentage that you should eat of each type is equal to the uses outlined above; 65% of your calories should come from carbohydrates, 25% should come from protein, and the remaining 10% from dietary fat.  Part of the problem with weight control and obesity is that commonly, people eat 45% carbs, 45% fat, and 10% protein.  Reducing the number from fats and increasing the number from carbs, will allow for a greater amount of food to be eaten, while at the same time reducing the total number of calories in the diet.Timing of mealsThe amount of time necessary to digest and absorb a meal is 1/12-2 hours.  Hunger and fullness are controlled by two hormones and this cycle normally lasts for 3-4 hours.  Everything put into the stomach will be digested all at once; there isn’t an order to it.  The idea is to eat enough energy now that lasts for 3-4 hours and then repeat at that time.  If more calories are consumed than needed for that time period, the extra will be converted and stored as body fat.  By eating smaller meals more frequently, hunger can be avoided and the creation of fat deposits can be avoided.  The idea of eating large meals with long time periods in between does not keep hunger from returning as the stomach has been emptied after two hours and thus the hunger hormone will return.  But the number of calories eaten in excess of the amount needed for the 3-4 hour window will be deposited as fat.  Portion sizeA portion of food equals the size of your fist which is 3 ounces (84 grams) for a woman and 4 ounces (112 grams) for a man.  This is for both proteins as well as carbohydrates with one of each making a meal.  Some people will see this as a small amount of food, but the hunger hormone (ghrelin) stops being produced as soon as food enters the stomach and the fullness hormone (leptin) will start being produced in 5-10 minutes.  This cycle lasts for 3-4 hours when hormone sensitivity is normal.  Obesity disrupts the body’s sensitivity to the hormones.  Obesity does not occur because of hormonal problems, the opposite is true, hormonal problems results from obesity.

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Running is a great way to lose weight and in particular body fat. Running as an activity falls under the category of aerobic exercise as it:A. Increases the heart rate!B. Increase the rate of breathing and thus the amount of oxygen transported to the muscles!The importance of these two factors is that they enable the body to begin to use body fat as the primary energy source instead of glycogen. In the beginning of your run, stored carbohydrates in the muscle are the energy source. This lasts for about 30 minutes until the amount of glycogen is reduced by 30%While you can’t measure the reduction by yourself, it occurs when your heart rate -A. Rises to a level above 65% of your maximum heart rate which is, 220 - Your Present AgeB. The time spent exercising reaches about 30 minutesAt this point, your body will automatically shift to using a fat tissue. The reason that this happens is to preserve the glycogen remaining in the legs and buttocks for general use when you stop running.Calories UsedThe act of running by definition means that at a given point in time, both feet are off of the ground at the same time while walking always maintains one foot on the ground. This extra effort of propelling yourself into the air requires more calories to be used and thus causes more weight to be lost during your run. And while it is true that walking briskly will cause your heart rate to rise to a level that may be equal to running, walking uses fewer calories than running. The number of calories that a person, either man or woman will use is determined by:A. Your body weightB. The length of time spent runningC. The speed at which you runRunning is usually done at a rate of greater than 4 miles per hour and will burn about 500-600 calories per hour for an 180 lb(82 kg) person. To calculate your own rate, multiply the percentage difference between your weight and this subject. For example, if you weigh 135 lbs. (61 kgs), that is 25% less in body weight and so would use 25% fewer calories or about 375-450 calories per hour.  A person weighing 225 lbs. (102 kgs) would use 25% more calories or 625-750 calories per hour.Running faster will burn more calories as it takes more energy to increase the speed.  However, the increased speed that causes a moderate increase in the use of calories, also causes an increase in the heart rate as well. There comes a point at which running stops being an aerobic exercise and becomes an anaerobic one due to the heart rate being too high.  At this point, the body stops using fat as the energy source andA. Goes back to using glycogen for energyB. Begins to use muscle tissue as an energy sourceImagine the shape of well-trained marathon runners. They not only have lost most of their body fat due to high energy running, but also have lost most of their muscle mass as well.  If 65% of your maximum heart rate is the low end of the correct heart rate range, the upper end of the range is 80%.A moderate rate of running will enable:A. Maximum fat loss to occurB. A greater amount of exercise to be done without fatigueC. A shorter recovery period prior to you next session allowing for the most weight loss to occur.“Running yourself into the ground” won’t cause the most weight loss possible.  But rather the more that you run in total, the more weight you will lose!

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Let's face it, there's a stigma attached to being overweight. Whether it's the waif-like Miley Cyrus who is in her 20s or the emaciated looking Demi Moore who is well into her 50s, pictures of skinny celebrities are thrust in our faces every day. We are constantly reminded that thin is equivalent to rich, successful, famous, and beautiful. Our culture makes it hard for overweight people to have good self-esteem and confidence. Naturally thin people may not realize this, but overweight people struggle with body image issues all their lives. This lack of confidence and feeling of inferiority makes it all the more difficult to stay motivated about pursuing weight loss.Weight loss is much more complicated than just eating less and moving more. Many people oscillate between weight loss and weight gain all their lives, and in essence, end up losing and gaining the same pounds over and over again. The battle is often in the mind. The good news is that weight loss can have a domino effect on confidence. As you lose weight and start looking and feeling healthier, you are more energetic, your clothes fit better, you start getting compliments, and your confidence is at an all-time high. A confident person is more likely to stay motivated about a diet and exercise regimen.Low self-esteem and lack of confidence leads to stress, and stress is known to increase the level of the cortisol hormone in the body. Cortisol is directly related to abdominal obesity. Break out of this vicious circle. Use these tips and tricks to boost your confidence and stay committed to your weight loss plan:1. Don’t wait for the perfect weight:Invest in yourself now. Wear nice clothes and makeup to look good and keep your spirits high.2. Perfect that posture:Slouching shoulders do nothing for your figure.  Stand straight and tall to look your thinnest and feel more confident.3. Trim those tresses:Take the advice of an expert hairstylist.  Some styles instantly make your face look leaner, and a trendy new look may be just the lift your confidence needs.4. Go shoe shopping:Buy a pair of heels that will give you extra height to enhance your silhouette as well as your confidence.5. Fake it till you make it:Well-tailored clothes that fit well can make you look skinnier than you are.6. Ditch the tight clothes:Ill-fitted clothes are uncomfortable and a constant reminder of your weight.  Wear clothes of the correct size for comfort and confidence.7. Experiment with your look:What are the styles and colors that hide your bulges? Perhaps layering makes you look slender? Maybe black makes you look lean?8. Invest in accessories:A nice handbag, a great pair of shoes, or an elegant set of earrings can instantly lift your mood and do wonders for your self-esteem, and unlike clothes, they'll still be usable when you've reached your goal weight.Weight loss and confidence are deeply intertwined. Confidence can help accelerate weight loss and losing weight increases confidence. Don't let your confidence take a beating because you're not at your ideal weight. Embark on a healthy weight loss plan with confidence. Going from overweight to a normal weight will not only result in better physical health but also a more confident you!

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If you've recently been diagnosed with type 2 diabetes, you're probably feeling overwhelmed. If you've lived with the condition for some years, you know what a struggle it is. You are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. The thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even "cure" the disease.  "No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.Excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. While it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.• Studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%.• According to a study published in Annals of Internal Medicine, an increase in body mass index (BMI) is the most important factor contributing to the increase in diabetes prevalence.• Losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar.• Dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health.• Larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years.• The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be.• Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar.• Exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down.• Research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%.• The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes.• Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease.• It is not important to reach a goal weight to prevent or reverse type 2 diabetes.  Simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes.  • Evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels.• Lowering BMI by 5 units can dramatically reduce the risk of diabetes according to new research. Findings show that even severely obese patients with diabetes can potentially put the disease in remission.Weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and weight loss program after a discussion with your physician. Set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don't have to be a spectator to your own health. In conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes....

5 Quick HIIT Workout moves you should try today
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HIIT is gaining popularity fast, but what in the world is HIIT? It’s an acronym for High Intensity Interval Training, and it’s become a popular way to workout anywhere, as HIIT does not require you to use special environment or machines for training. It’s a great way to exercise since you don’t have to go to gym or purchase expensive equipment, and also because HIIT exercise takes very little time: the entire workout can be completed within 30, 20, or even 10 minutes.Each short exercise can be done in 20 to 30 seconds. In case you were wondering where to start, we compiled a list of 5 Quick HIIT Workout moves for you to try today.1. Jumping JacksYes, this is a legitimate exercise move! To do a jumping jack, stand up straight with your feet hip-width apart, arms by your side. Then, jump your feet out while raising your arms. Repeat as fast as possible. If you experience difficulties with regular jumping jacks, you could step side to side while raising your arms.2. SquatsTo do a squat, imagine you are sitting on an invisible chair and try to keep your back and chest as straight as possible. Your legs should be hip-width apart, and once you are in the position, push your hips toward the ground. Lift your body into a standing position by pushing through the heels. Your bodyweight should be on your heels. If you need assistance with this exercise, a chair may be used.3. Sit-upsBecause they are more exciting than push-ups, right? To do a sit-up, lie on you back on the floor and bend your knees 90 degrees. Pull your chin in slightly. While keeping your feet and butt on the floor, lift your torso up off the floor and towards your thighs. Come up as high as you can.4. BurpeesThey are known for being challenging, but as excruciating as they may be, they’re really effective at muscle building. To do a burpee, stand with your arms at your side, legs shoulder-width apart, and put your bodyweight in your heels. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor, directly in front of, or inside your feet. Shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet, in a plank position. Your body should be in a straight line from head to toe. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and jump up high into the air.5. Side LungesTo do a side lunge, hold down a pair of dumbbells with your arms, and stand with your feet and knees together. Then, take a large step with your right foot to the right side, and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start.These are all simple exercises by themselves, but when combined they are highly effective. The exercises are to be repeated as often as possible within the given exercise time for maximum effect....

Why a brisk walk is a really great workout
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All exercises are good, but when talking specifically for weight loss, it's really hard to beat Brisk Walking. This activity will melt away the pounds, tone your flabby bits and leave you on an emotional high. It is one of the most efficient ways to burn calories and get fit without restricting your diet or enrolling into any fitness club. Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for around 30-60 mins a day lost weight even without much change in their other lifestyle habits.Not only this, another American study highlighted that people who walked for at least 4 hours a week gained approximately 9 pounds lesser weight in comparison to other couch potatoes as they get older.Benefits of Brisk WalkingSome of the major benefits of including this activity in your daily workout regime are highlighted as under:-1. It works even when you’re at restHigh-intensity workouts like brisk walking stimulates effective "after-burn" in comparison to low-intensity workouts. Even if you compare brisk walking with other exercises, it has been highlighted that by certain studies that it (brisk walking) will lead to greater weight loss, most likely because your resting energy expenditure stays elevated even after you are done. Not only this, certain comparison studies have shown that brisk walking leads to 90% more calorie burnout in comparions to the calories burned through weight lifting!2. Keeps you dedicated towards your goalsThe simple rule of exercising is that if you don’t enjoy it, you won’t stick to it. It has been highlighted by certain studies that brisk walking can actually get you high. There is a clear linkage between moderate to intense exercise and morphine-like brain chemicals called endocannabinoids, which suggest endorphins alone aren’t responsible for the occasional flood of euphoria that rushes over you during a hard run. That happy sensation you had after your last race makes you want to go for another, right?3. Time-efficient and convenientYou can do it alone. You can do it almost anywhere. You don’t need any equipment beyond a pair of running shoes. These are some of the reasons, brisk walking is the best workout for weight loss - it’s cheap, it’s accessible, and there are fewer barriers to block your workout regime!How Long Should You Walk Each Day to Lose Weight?On an average basis, an individual should walk at least 10,000 steps (about 5 miles) in a day to stay healthy and about 16,000 steps to lose weight. Normally a person walks about 4500 steps daily for his regular chores. It is suggested to increase your walk timing by 5 minutes every 2 weeks. If you follow this workout plan religiously, in just 3 months the results will speak for themselves.Types of WalkingIf you are bored of your daily walking schedules or patterns, how about experimenting with some new ways of walking:-1.Nordic walkingThis type of walking uses ski-like poles. John Pocari, a professor from the University of Wisconsin, studied the benefits of walking with ski-like poles forces people to pick up their pace and work harder without realizing it.2. Mall walkingAlso known as "mallercise" in U.S., this type of walking was derived by the doctors who encouraged cardiac patients to incorporate indoor walking in shopping malls to hasten their rehab.3. TreadmillsTreadmills are softer and have easier terrain, which makes them a good choice for walking as they are less strenuous than the hard road. It is really suitable for people with terrain and back problems. For better results set them on a slightly incline level.Thus, it is clear that brisk walking is an effective way to lose weight and you must include it in your daily routine to see quick results of your efforts!...

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Myth: Long periods between meals slows the body to starvation modeFact: The starvation response is a term for reduced rate of metabolic activities and organ functions. It occurs when:Food intake is drastically reduced or eliminated over many days and weeks. However, if a meal is skipped or ritual fasts are performed, the body does not go into starvation mode.Digestion uses about 10% of the daily calories in a 24 hour period. If normal eating does not occur, there will be a slight decrease in calorie usage due as less time is spent breaking down the food. However, there will not be the process of energy conservation or the decrease in organ function that occurs during starvation.During true starvation mode, the decreased need for calories equals about 200-300 per day and the calories are provided to the body by the breakdown of fat and muscle tissue.Myth: Low Carb Diets Help with Quick Weight LossFact: Dramatic restriction of carbohydrates may temporarily show a quick drop in the number on the scale but it is not because of a loss of body fat or a change in body structure.  This is due to:1. Carbohydrates have water in their chemical structure and can hold more water than other energy sources.2. Drastic restriction will cause a temporary loss of weight due to a loss of water and possibly lead to a measure of dehydration.3. There is no loss of body fat from these diets, which is the main objective of weight loss. To lose one pound of fat which equals 3500 calories, it requires either eating fewer calories or using more energy from exercise.4. Carbohydrates are an essential source of energy for the body and should not be eliminated nor should they be consumed in excess.5. Fad diets do not ultimately succeed, as they are not in keeping with the way the human body functions. With this type of diet, it is common to increase fat intake as a result of the decreased levels of carbohydrate, with the fat contributing far more calories.6. Individuals can also find themselves becoming tired, as the primary energy source of the body, carbs, has been restricted. Water in the body is tightly regulated and will eventually return to normal levels, and with that, the weight itself will return.Myth: Obesity is Due to a Thyroid ProblemFact: Thyroid problems and their metabolic effects are uncommon with the exception of women over 60.  Obesity itself is what causes changes in hormones such as:1. Insulin (conversion of glucose to energy)2. ghrelin (feelings of hunger)3. leptin (feelings of fullness)These hormones ARE produced in the over-weight or obese person but the cells of the body become resistant or insensitive to their effects.  The result of this is:1. Muscle tissue which make up 35% of a woman’s body and 45% of a man’s body become resistant to insulin resulting in aA. Higher level of sugar in the blood possibly diabetes.B. The unused glucose is converted to body fat which increases the problem of excess fat2. The job of ghrelin is to let you know that there isn’t any more energy in the blood for the functions of the body; it’s telling you to “feed me”.  If you don’t, the body will consume its own fat stores (that’s normal) but more importantly muscle tissue, and that’s bad.3. The job of leptin is to tell you that enough food has been consumed for the body’s needs, and any more will just be converted to fat, “stop eating”.The over-weight person is not getting these signals correct because they are overweight, not that they are over-weight because their hormone levels are insufficient or poorly acting.Myth: Gluten is bad for youFact: Gluten is the protein found in grains. And while a very small percentage of the population is allergic to this protein, there is no negative effect on everyone else.  The protein in plant based foods is incomplete (lacks all the amino acids to maintain muscle tissue) and must be combined with a different plant based protein such as:Rice or wheat (lacks lysine but has methionine)andBeans (lacks methionine but has lysine)To eliminate gluten from the diet is unnecessary. And for those who are vegans or don’t consume enough protein from animal sources to supply sufficient dietary protein, the muscles of the body will have no chance to be replaced during normal growth of cells with lean body mass and the shape of the body will suffering.

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You’re counting your calories, you know how many carbs, fats and proteins you’re taking every day and you’re working out pretty much all the time. However, there’s still some weight that doesn’t seem to budge. The reason for this may be your salt intake.You’re probably consuming too much salt.But here’s the deal…Your body needs sodium to function. Sodium can be obtained through salt. Your body doesn’t need too much salt though – just the right amount of it. Too little to zero may cause health complications and too much may cause water retention. Water retention can increase your weight and even negatively affect your weight loss efforts.Why water retention is bad?Salt retains water in the body and this is often one of the major causes of weight gain. Furthermore, it can also lead to dehydration.When you’re working hard to lose weight and your sodium levels are high, the salt you consume will inhibit water from performing its vital functions in the body. Therefore, it will not work on your metabolism and burn calories; it will only remain stagnant in your body thus, taking a toll on your weight loss goals.There’s also another connection between sodium and your weight. When you consume salty foods, you begin to feel thirsty because your body gets dehydrated. Some people tend to quench their thirst with high-calorie beverages such as soft drinks, energy drinks and other store-bought fatty and sugary drinks.Salt also amplifies the taste of certain food items. This may result in overeating.How much is enough?You cannot survive without sodium, but modern day research shows that the average American consumes more than 3000 mg of salt per day – that’s double the recommended amount!The American Heart Association recommends consuming 1500 mg of sodium (salt) per day. Processed food and snacks consist of heaps of salt so be sure to check the packaging and find out how much salt a serving contains before having something.How you can reduce salt from your diet?Your best bet would be to prepare your meals at home. This gives you complete control of all the ingredients you add into your meals.Additionally, consider making the following changes in your lifestyle:Throw away all store bought cookies, chips, crackers and other salty snacks -Processed junk is always packed with sodium. There are many cleaner alternatives for processed junk food. For example, instead of having packaged chips, try oven baked sweet potato fries. Season with a pinch of sea salt; add some herbs and this could make a healthy and delicious snack!Get rid of store-bought salted nuts -The obvious alternative for this is consuming raw and unsalted nuts as snacks. Nuts can be used to prepare a variety of healthy snacks as well.Ease into a low-salt lifestyle -If you are used to having a lot of salt in your food, first focus on getting rid of all the junk food in your pantry. Switch to a light salt or try adding your favorite spices to your food to add flavor. Avoid making drastic changes as this may make your new health choices less sustainable.

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Fitness Gadgets
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A few years back, Nike & Apple collaborated for their product Nike+ iPod sensor to track your run mileage and pace, which was one of its kind! Over the time, since that apparatus came out, there are many new fitness-tracking devices like Vivofit, Forerunner, FuelBand, UP band, Fitbit & more. There are devices that count our steps, tell us how far or fast we run, assess our sleep & also measure heart rate. Now everyone can track not only how many calories we take in, but how many we burn each day as well, which was earlier accessible only to athletes through the assistance of coaches.Considering the increasing usage patterns & dependence, the question arises: Are fitness gadgets & devices actually any good for weight loss? The answer to this question is very subjective and depends on the usage patterns of the technology. The collected stats can help in highlighting your weak spots and working upon them can help you get healthier, but getting bogged down with it has many negative effects, too.THE GOOD1. The power of knowledge -A strong plan is a must-have to win & achieve goals! To achieve goals, you must reduce the gap between where you are & where you want to be! Fitness tracking gadgets provide a ballpark range of daily activities and maintain its log, which ultimately helps in achieving the plans!2. Actual visible results -Compiling data sheds light on the big picture. Sometimes we need a reminder of just how active we are or are not. This makes a major impact on the outcomes of efforts in terms of results!3.  Accountability -In words of Mark Twain there are 3 types of lies - lies, damned lies, & statistics. That said, it's hard to argue with the numbers when you wear a gadget. The only way to hit your target numbers is to earn & work for it. If you need that extra little push in getting active, this is something you can look up to!THE BAD1. Accuracy - In my research, I have found out that there are many people who have pointed out towards the disparities of data across devices, this begs the question of how accurate any of the devices are?2. Not able to measure variations - Apparently skating, skiing, and gliding are hard to measure on these devices, which reduces its usage scope!3. Science v/s humans - Too much dependence on analysis & numbers can distract the emotional construct of your behavioural patterns. In short, you must be careful with a fitness tracking wearable that it doesn't become your central focus.Conclusion: The Bottom LineWhen it comes down to the question of whether you should buy/use a fitness device, I'd say it depends on your fitness journey. You certainly have to know where you are and where you're going in order to achieve goals, for which, a fitness device can give you much needed baseline. On the other part considering the cost-benefit analysis, you have to to wonder if $100-$150 is worth it in the long run?As per my opinion, these devices feel more like a short-term aid versus something that helps make long-term lifestyle change. A tracker may help you to get excited about moving more, but the question remains, will it help you stay excited in the long run? Ultimately, all that matters when it comes to fitness is developing genuine motivation & dedication. As for now, I would like to conclude by saying that, currently I like my fitness device a lot, but I doubt I'll be wearing it 2 months down the lane. The novelty simply wears off!

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Everyday Superfoods To Add To Your Diet
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What makes a food item a superfood? The answer is high amounts of micro nutrients and other unique compounds that have incredibly healing potential. Many people think that superfoods are impossible to find, or are extremely costly, but most of them live in your local grocery stores only. Checkout the list of the amazing superfoods that are readily available, which can easily be made a part of your daily routine -a) SPINACHEveryone knows that spinach is a nutritional powerhouse. Fastest way to load up on nutrients at lunch or meal-time, is to toss a handful of baby spinach into soups, sandwiches, and pasta dishes.1 cup of spinach has about 41 calories with - 377% Vitamin A - 29% Vitamin C - 24% vitamin B2 - 67% folate - 35% iron - 17% fiber - 21% tryptophanb) AVOCADODon't feel guilty when you dig into your favorite avocado as it is a complete overdose of nutrition. Though this fruit is high in fat, but it is also loaded with fat-busting nutrients like fiber and vitamin B5.1 cup of avocado at 233 calories contains: - 39% fiber - 29% folate - 24% vitamin C - 20% vitamin B5 - 20% potassium - 19% vitamin B6c) KIWIThis hairy monsters are majorly packed with vitamin C. Vitamin C is a potent antioxidant which plays a crucial role in helping your liver detoxify your blood and keep a myriad of other bodily functions moving along smoothly. Not only this, kiwis are the perfect travel food too — no knife required because you can eat the skin and its fury exterior softens as soon as you start to chew. 1 kiwi is only 46 calories with - - 120% of Vitamin C - 8% fiber - 8% potassiumEnjoy kiwi in form of a gazpacho or sweet & spicy salads with your chips.d) CHERRIESJust like other fruits, cherries are also high in water content. The water content from the fruits is retained more efficiently by the body than just drinking a glass of water. Other than this, cherries are high in phytonutrients, particularly anthocyanin, a powerful antioxidants that is good for the liver. Cherries also have the ability to ease the aches and pains plus some studies suggest that eating a lot of fresh cherries can help you with weight loss too. Further, 1 cup of cherries at 90 calories contains: - 16% vitamin C - 12% fiber - 3% irone) MUSHROOMSMushrooms are loved by all health conscious people as they are impossibly low in calories, have cancer killing compounds, and are rich in Niacin, also known as vitamin B3, that helps keep blood cholesterol in check.  3 cups of mushrooms contain: - 19 calories - 30% selenium - 25% of vitamin B2 - 16% of niacin - 21% copperThis is a must have superfood which can be enjoyed in form of pasta, gravy, stuffed or roasted!f) BROCCOLIA part of the cruciferous family, broccoli has been touted as a superfood, and for good reason: It boasts cancer-fighting compounds along with a long list of essential nutrients, 1 cup of broccoli has only 30 calories with - - 205% of your daily recommended value (DV) of vitamin C - 194% of Vitamin K - 2.5 grams of fiber - 14% folateBroccoli is a super-charged vitamin-packed veggies because it’s so easy to cook, has a mild flavor, and is even kid-friendly.

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