Eating a lot of fiber is really important for weight loss. This nutrient is comparatively important than others as it improves digestion, keeps blood sugar levels normal, and helps you stay full. The recommended daily intake of this nutrient is 25-30 grams which is kind of impossible target to achieve except if you binge only on apples and beans. Today we have got some amazing tips which will help you sneak in more fiber in your daily routine. Check them out now -
a) Make spinach your best friend
Spinach is a green vegetable with a mild flavor and is easy to use in anything you eat. 1 cup of spinach has 1 gram of fiber but you can have a lot of it without feeling too filled which gives you enough opportunity to sneak in fiber. Put this veggie into smoothies, salads, sandwiches, soup, egg scrambles and pastas.
b) Opt for oats & nuts
Forget about breadcrumbs and coat your vegetables and chicken in nuts. Simply start including nuts into all your desired foods. This will not only make the dish tasty but also load it with fiber. If you don't like nuts use oats instead which is yet another fiber-packed option.
c) Replace chips with popcorn
Can you believe that 1 cup of corn has about 12 grams of fiber. Also, 1 cup of popcorn has 1 gram fiber with only 32 calories. You would love this snacking option as it is both crunchy and salty while being lower in both calories and saturated fats in comparison to other savory snacks like chips and pretzels.
d) How about you have an avocado for a dessert?
Does it sound weird? Even if it does believe us it surely tastes amazing. Avocado has a creamy, dairy-like texture that makes it the perfect replacement for everything from ice cream to popsicles. Your desserts will not only be tastier but they will be loaded with fiber too as 1/2 of an avocado has 6 grams of fiber in it.
e) Chia seeds are a great source of fiber
These tiny seeds are amazing as they are packed with fiber and are extremely easy to incorporate into just about anything. Add them to your favorite puddings, muffins, pancakes, scones, or blend them into your next smoothie or juice. 1 tbsp of chia seeds has about 10 grams of fiber.
f) Stick with whole grain products.
When it comes to carbs, it is recommended to opt for those coming from whole grains. It is because they are good fats that are high in both proteins and fiber. Whole grain products are tasty and readily available like whole grain breads, pastas, and many more.
g) Beans are a great source of fiber
This is the most expected item on this list. Beans are loaded with fiber, 1 cup of chickpeas has 12g of fiber. Beans can added to your daily nutrition easily in form of salads, soups, gravies or even roasted!
Try these smart ways to sneak in fiber in your routine and get the best results in desired duration.
If your biggest challenge so far is lifting yourself off your bed, you’re not alone. Most of us have programmed our minds to come up with a series of excuses to skip a workout or a healthy meal. To help even the laziest women out there, we’ve come up with a list of expert-approved tips and tricks that anyone can follow in their everyday lives.
1. WORKOUT LESS - BUT EAT RIGHT
It’s simpler than it sounds. Instead of spending hours on the treadmill, you can try cutting down your empty calories, such as those from sodas, candy and junk food and drop your pounds dramatically. Opt for healthy, clean foods such as lean protein, healthy fats, whole grains and fruits and veggies as they are packed with nutrients and come with very little calories. In addition, they’re also packed with protein and fiber that will help fill you up and prevent you from overeating.
As for your gym session, cut it down to 30 minutes and if you want to take your health and weight loss to the next level, we recommend HIIT.
2. MAXIMIZE YOUR WORKOUTS
Performing short bursts of intense exercises is a great way of getting a 50 minute workout in 10 minutes. Push yourself above and beyond your limits and chances are you’ll be able to go back home to your bed within a fraction of your regular gym time.
3. FREEZE YOUR PRODUCE
Going to the supermarket and recalling what you need, only to find them rotting at the back of your fridge later is a huge chore. A solution for this is to purchase a week’s worth of produce on a Sunday and freeze them in portions. This will prevent your fruits and veggies from going bad and will preserve their freshness and nutrients. They also become easily accessible for smoothies, stir fries and soups.
4. DRINK MORE WATER
This is an old grandma’s tale but we can’t stress enough on how important this is. Not only because water keeps you hydrated and sustains all of your bodily mechanisms, but it also keeps you full, boosts your metabolism and increases fat burn. Hydration is key to boosting workout performance, keeping your mood light and lifted and your skin supple and glowing.
5. SLEEP WELL
Not getting around 7 hours of shut eye produces higher levels of cortisol – a stress hormone that stunts your energy levels, productivity and fat breakdown. To combat sleep deprivation, be sure to shut down all electronics an hour before you sleep and practice a healthy sleep routine.
6. TAKE YOUR MULTIVITAMINS
Taking your multivitamins every day is crucial to maintain a healthy nutrient intake every day. Multivitamins make sure that you are able to take in all the nutrients you may have missed or have not taken enough of. This prevents any nutrient-deficiency related issues, including sleep problems, mood swings and weight gain.
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 coffee
Having 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 wisely
Sometimes 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 pickle
If 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 Method
Halt 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 door
Since 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!
Today we are going to have a look at the benefits of yoga asana – Surya Namaskar for weight loss. People around the world have been looking for the best exercise routine that can help them stay in shape. The simplest answer to this problem is something that has been around for thousands of years and has withstood the test of time. It has been recognized as one of the most wonderful and simple techniques for losing weight. It is ancient, powerful and something that has been practiced for over many centuries. Not only it helps in boosting the weight loss process, it also strengthens the body, improves blood circulation, the breathing and keeps the body limber and in shape. A perfect fitness coach for your body, absolutely free of cost -
Surya Namaskar | Sun Salutation for Weight Loss
So without any further delay, let’s explore the ways in which, this ancient yoga technique can help you to shed off those extra pounds.
What is Surya Namaskar & how is it helpful for weight loss?
“Surya Namaskar” is Sanskrit word which, means obeisance (Namaskar) to the Sun (Surya). It is a set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout. These asanas have a phenomenal impact on the waist, throat, chest, heart, stomach, intestine, and legs. In simpler words, Sun Salutation or Surya Namaskar is a complete body workout in itself. This yoga technique is also the base of power yoga which aims at achieving more health benefits in less time.
Though the exercise can be performed any time during the day, but it is best done while the stomach is empty, before eating. It is a yogic exercise, which consists of 12 particular postures, one following another, in a fixed, cyclic order to ensure improvement and good health in one’s digestion, agility, rejuvenation, beauty and longevity. It will also help one lose weight and trim the waist.
Surya Namaskar & Weight Loss
To lose some weight with the help of Surya Namaskar, incorporate the following steps into your daily schedule and see quick results –
1. The first step is to learn how to do Surya Namaskar the right way. All the 12 asanas of surya namaskar, need to be performed with precision to see visible weight loss results!
2. You need to perform it every day at the same time to lose weight faster. If you would like to stay motivated throughout the exercise routine, try some soothing and gentle music.
3. You should perform the steps at a slow and steady pace. It would take around 12-15 days to perfect all the 12 poses. This will also allow you to build strength and get slim faster.
4. Once you have built enough strength, increase the number of rounds you do! For effective weight loss, you could practice surya namaskar for about 6 days a week and do a total of 12 rounds.
5. End your yoga session with 5 mins of stretching and relaxation poses like Shavasana (Corpse Pose).
Surya Namaskar & Calories
Studies have shown that if a person does 1 minute of Surya Namaskar he is likely to burn 3.79 calories. Also, the time taken to complete a round of Surya Namaskar exercise is around 3 mins 40 seconds. Therefore, it indicates that the calories burnt in 1 Surya Namaskar full round can be up to 13.91 calories. The further extension to the calculation of calories is that 1 pound of fat equals 3,500 calories. So, if you want to reduce a pound every week, on an average you are required to burn 300-400 calories. So using these values, the efforts required by an individual will bear the following results –
1. 18 mins > 250 calories
2. 25 mins > 350 calories
3. 40 mins > 500 calories and so on!
Tips to remember
a) Try to practice Surya Namaskar in the morning.
b) Before you start, do warm up stretches, which will help you ease into the yoga routine and also prevent injury.
c) You should be performing every move in a slow manner for better results.
d) If you want quick results, do 6-7 sets on a daily basis.
To sum up the discussion, Surya Namaskar is the mantra to lose weight and stay peaceful, healthy & fit. Yoga has been there since time immemorial, and nothing can be wiser than opting surya namaskar to reduce weight! So go get out of that bed and gift yourself a new body NOW!
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:-
2 tsp vegetable oil
1 medium onion, chopped finely
2 cloves garlic, crushed
2 cm piece fresh ginger, grated
1 tsp cumin seeds
1 cup red lentils
2 cups vegetable stock
2 1/2 cups water
400g can diced tomatoes
1 tsp finely grated lime rind
1/4 cup lime juice
1/3 cup fresh flat-leaf parsley, chopped
1. 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.
Calories per serving 248 Kcal, Carbs 38g, Fat 4g, Protein 15g
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 Routine
Losing 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 Yourself
The 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 Insane
Grabbing 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 Race
It 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 exercise
Exercising 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 Too
It'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.
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 Diet
If 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 Sets
We 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 Muscles
Another 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 Key
One 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 Timings
Stop 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.
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 process
Daily 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 levels
Want 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 system
The 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 body
Detoxification 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 sleep
Can’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 rate
Cumin 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 body
Cumin 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: -
Cumin seeds 1 tsp
Water 250 ml
1. In a glass, soak the cumin seeds overnight.
2. In the morning, strain it into your cup and enjoy.
1. 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!
Don't forget to take this in the morning to boost your metabolism and eventually lose weight faster!
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 intake
Since 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 routine
Working 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 fluids
If 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.
Sound 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 bites
An 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 Foods
Getting 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 Training
What 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 doctor
If 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.
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 Game
Competitions 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 Walls
Just 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 Nature
There 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 Technology
Technology 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 Bore
Rather 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 Friend
How 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/Marathon
Enrolling 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 Coach
A 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.
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.
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.