Fenugreek seeds are a useful household herb – its seeds and leaves are used for various medicinal properties. fenugreek leaves and seeds possess a strong flavor and they are bitter to taste. it is yet another wonder indian spice that is widely used in kitchens for creating different recipes like curries, dals, and other vegetarian dishes. both its seeds and leaves are used in culinary as well as in medicinal purposes. one can do a lot of things for losing weight including exercises and dietary changes. one of the simplest tricks to weight loss is to include this healthy herb in your diet as it makes you feel full faster and then you eat less than you normally do. along with this, they are packed with vitamins such as thiamin, folic acid, riboflavin, niacin, vitamins a, b6, and c, and are a storehouse of minerals such as copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. following are some benefits of fenugreek seeds for weight loss 1. apart from treating diabetes and reducing inflammation, fenugreek seeds have proven results in weight loss. this is useful mainly because of its rich polysaccharide content known as galactomannan in its seeds. this component is so useful that nowadays it has also been extracted to create food supplements. many researchers have showed that fenugreek used contains more than 75 percent of soluble fibers which helps in promotes a satisfactory feeling of fullness. 2. fenugreek seeds have low carbohydrate content in them which prevents us from gaining extra kilos. 3. in order to lose weight it is very important to cut down the calories intake levels; fenugreek seeds are very low in calorie content. so including in our diet is healthy as well beneficial in losing weight naturally. 4. the presence of natural soluble fibres in the fenugreek seeds makes our stomach swell and gives us a feeling of stomach fullness thus suppressing our appetite. 5. fenugreek contains saponins that help reduce the body’s absorption of cholesterol from fatty foods. how to use fenugreek seeds some of the common ways to include this super seed in your daily routine are highlighted as under- 1.soak a tsp of seeds in water overnight and strain it in the morning. have this lukewarm water empty stomach to lose weight. 2. soak a teaspoon of fenugreek powder or use some raw seeds in yogurt. mix them well and eat it after dinner every night. this fenugreek seeds mixed in yogurt helps in weight loss as well helps in digestion. 3.boil the fenugreek powder along with the green or black tea and strain it. drink this freshly prepared tea on an empty stomach to curb your appetite. 4.take some fenugreek seeds and heat them in a pan over a medium flame. dry roast the seeds until they change their color in dark brown. let them cool down first and then grind them in a grinder to get a fine fenugreek powder. use this powder in curries or other dishes to consume it in your daily diet. thus, it is clear that fenugreek seeds can easily be made a part of your daily routine and can make a significant contribution towards your weight loss efforts!Oct 16,2019 0
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. deprivation all 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 foe fad 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. unsustainable another 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 line thus, 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! cheersOct 16,2019 0
Eating in the modern world can be difficult owing to the genetical modifications, chemical treatments, and inhumanely raised food floating around out there. sometimes compromising is necessary when it comes to food choices, but still there are some food items which food nutritionists would never let touch their lips owing to their harmful impact on health and weight. here’s the list of items which you should stay away:- 1. breakfast cereals those colorful breakfast cereals which you consider good for your health are highly processed, have high gi because of the high and hidden sugar content (which causes your blood sugars to drop very quickly after eating them), high in sodium, and high in preservatives. so there is only one thing we can say about them – just don’t eat them. alternatives: instead of breakfast cereals opt for quinoa porridge or my homemade gluten free granola. 2. processed peanut butter the key ingredients used in the manufacturing of this product is sugar. as these are laden with sugar and preservatives, processed peanut butter is a big no-no. alternatives: 100% nut butters found in health food stores or a health foods section of grocery stores. eg:- almond butter or abc (almond, brazil nut, and cashew) nut butter. 3. salted nuts nutritionists avoid salted nuts as the sodium content in pre-salted is sky high. alternatives: raw and activated nuts and seeds. 4. pre-packed/frozen meals frozen or pre-packaged meals usually contain hidden sugar, high fructose corn syrup, salt and preservatives, that is why they are normally avoided by nutritionists. alternatives: home-cooked meals or pre-packaged meals from health food stores. 5. non-organic dairy milk producers treat their dairy cattle with growth hormones in order to boost milk production. not only this increases the production but it also increases udder infections and even pus in the milk. it also leads to increased levels of a hormone called insulin-like growth factor in milk. alternatives:organic milk, almond milk, rice milk, coconut milk 6. vegetable oil vegetable oils are highly processed and high in trans fats. normally saturated fats get the blame, but actually trans fats are the ones responsible for the increase in ldl — the bad type of cholesterol that may lead to bad heart health. alternatives: coconut oil, olive oil 7. canned fruits & vegetables there’s tons of hidden salt and sugar! the resin linings of tin cans contain bisphenol-a, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. alternatives: fresh and organic vegetables and fruits 8. artificial sweeteners since our bodies don’t recognize these substances as food, rather than curbing the desire for sweeteners they actually increase it and ultimately result in weight gain. alternatives: rice malt syrup, maple syrup, dates, raw honey (in small amounts). 9. margarine margarine is high in “bad fats” also known as trans fats – fats formed during hydrogenation process (which turns liquid vegetable oils into solids). alternatives: organic butters, coconut butter, or avocado as an alternative! 10.processed meat the animals that make these products are given growth hormones, antibiotics, and other veterinary drugs, and are raised in deplorable conditions that are not good for human health. these meats are also filled with sodium nitrite (a commonly used preservative and antimicrobial agent that also adds color and flavor) and other chemical flavorings and dyes. alternatives: organic meat so if you are really serious about losing weight and maintaining a good health swear that you would not touch these unhealthy foods and say a strict no to them just like the nutritionists!Sep 16,2019 0
Let’s tell you a story today about 2 friends. one of the friend was a super model and other one was a regular girl. in context of weight loss goals and fitness, both consumed appropriate proteins, vegetables and exercised for about 3-4 times. the problem that they were facing was that the one who was a model was getting fit and the other one always lost self-control and ultimately binge on junk and fatty foods even after a high level of dedication towards weight loss goals! the major reason which was responsible for this was not lack of motivation or self-control but lack of sleep. yes, lack of proper sleep is also a major barrier in the process of weight loss. no matter, how hard you try to lose weight if you don’t have a well-defined sleep pattern all the time and effort dedicated to weight loss mission goes for a toss! the major contributions of effective sleep in the weight loss are highlighted as under:- 1) reduced cravings the more time you are awake, the higher is the number calories you consume. according to a study conducted by university of pennsylvania over the course of seven days it was found out that sleep-restricted participants (sleeping from 4-8 a.m.) gained more weight than their well-rested counterparts (sleeping from 11 p.m. – 8 a.m.), mostly because they consumed 550 calories from 11 p.m. to 4 p.m., a time that the other group spent in bed asleep. 2) it helps burning calories along with ensuring more energy for daily tasks, a good night sleep also helps in torching calories even when you are not actually working out. american journal of clinical nutrition explicated that people having normal sleep burned 5% more calories when at rest than their counterparts. along with this, they are likely to burn 20% more calories after a meal in comparison to sleep-deprived people! 3) encourages portion control a swedish study was conducted on the ideal portion size. the study aimed get a computerized test done on well rested and sleep deprived people in which they could manipulate their serving size on the screen. the results of study brought to light that sleep starved people added 35 additional calories in snacks in comparison to well-rested people. this makes it very clear that the people who are sleep-deprived tend to consume more calories because of inappropriate portion size in comparison to well-rested individuals! 4) lack of sleep sabotages workout routines it is very clear and simple to understand that when you are sleep-deprived you are likely to feel tired and weak. since you don’t feel competent enough physically your workout routines are bound to suffer. sleep is important to recharge your body for daily tasks and since you are deficient you are unable to undertake the daily tasks in an effective manner! 5) boosts fat loss sleep proves to be really beneficial to boost the fat loss procedure of your body. even if you intake the same diet as your friend, but don’t take proper sleep you won’t drop as much fat as him. this was also proved by a recent study conducted in the university of chicago. the weight loss results of people consuming the same calories and slept 8.5 hours versus those who slept for 5.5 hours highlighted that both the groups lost about 61/2 pounds but more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants! 6)helps you choose healthier food options it is a common saying that you should never go shopping when hungry… exhausted or tired. an obesity journal published a study highlighting that sleep-deprived men bought nearly 1,300 calories in food more than well-rested men (the study was independent of hunger). so be wiser and take a good night nap before you actually step out for grocery shopping! what’s more – bmi of people who slept for less than 7 hours was more than people who slept more than 9 hours! so this makes it very clear that proper sleep has an equivalent role to play in weight loss process like the diet control and exercising! tips for better sleep 1. shut down your computer, cell phone, and tv at least an hour before you hit the bed. 2. save your bedroom for sleep and relaxation rather than work or entertainment. 3. create a bedtime ritual. it’s not the time to tackle big issues. instead, take a warm bath, meditate, or read. 4. stick to a schedule, waking up and retiring at the same time. 5. turn out the lights as darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.Sep 12,2019 0
Have you ever experienced that you followed a strict diet for a vacation or a wedding and right after that you immediately gained the weight back and then it took months to lose it all again?? experience shows that cutting calories too drastically, for instance, by skipping meals or starving yourself, the body gets used to the calorie reduction and you quickly experience ‘weight loss plateau’ and after an initial steady weight loss, the scale refuses to drop any more, no matter how little you are eating. during the first few weeks of the diet plan, the body’s response to the reduced calorie intake is very encouraging; calorie intake is low whereas the body’s metabolism is high. during this time, body is subject to new changes in terms of food intake. the result is instant, steady weight reduction – even though most of this reduction is due to loss of water. then suddenly, the body is switching to ‘survival mode’ slowing down the metabolism for getting used to calorie reduction. this is the point when ‘weight loss plateau’ sets in. now, the body has adapted to the new conditions and has settled down to adjust by burning few calories. these diet plans and exercise regimes didn’t produce the expected results and it gets harder and harder to lose weight. in fact, many of the popular diets and dietary supplements in the market help people lose weight quickly but what they are losing is basically water and almost no fat. if you, like many of us, are still fighting, both, the battle of bulge and the sledge of spikes, we have some easy dietary tips and tricks you can make use of today. the trick is to use a unique eating system called ‘calorie dieting shift’ to confuse your body in a healthy way. here are the basic rules of the calorie shifting diet – 1. stop eating once you are satisfied – not until you are full! 2. eat 4 meals a day, leaving a gap of 3 – 3.5 hours between each meal. 3. you have a choice to eat any of the 4 meals in any order throughout the day. 4. each day eat different foods from meals to fruits and vegetables. 5. change the calorie uptake each day randomly in order to avoid that the metabolism gets used to it. 6. take a 3 day break from the diet on days 12 through 14 of your diet, before you may resume the diet again. this is important to give your body a chance to take rest from the rapid weight loss that you will be experiencing. 7. stick to the calorie shifting plan – be honest to yourself! your body will receive different calories each day. one day you will consume 1500 calories and the next could be 1100 calories, derived from different types of food. this way your body does not establish any eating habit, it keeps burning calories and maintains high rate of metabolism even when you are eating less. the result is faster weight loss avoiding the feared weight loss plateau and the rebound effects. food is a cornerstone of nutrition. if you do not eat the proper foods – lean proteins, starchy carbohydrates and fibrous carbohydrates – nothing else matters. no supplement can ever provide you with all the benefits that food supplies. remember that when it comes to weight loss – ‘the slower you go the faster you get there’ it is like the turtle and the hare analogy. and it applies to any area of life. yes, it does take time, but the long term benefits are totally worth it. keep in mind that moderation is the key. commit to live a healthy life style now and you will not have to worry about crash dieting and rebound effects later!Sep 10,2019 0
A healthy relationship is one in which there is a perfect cordial balance between the partners. spending time together is the most important element to build a healthy relationship. further, it is indicated that when it comes to spending time together, you and your partner could likely find a lot of value in bonding over a little bit of fitness. it’s time you consider how physical fitness can benefit not only your own health and well-being, but that your romantic relationship. amy baglan, ceo and founder of meetmindful.com and yoga dates states that “relationships and fitness go hand in hand, they are both hard work but well worth it. a romantic relationship that is worth something is always going to be hard work, just like getting in shape and becoming healthier require time and effort.” below, are the few reasons, which highlight the answer of why you should exercise with your better half for — improved fitness results and a strong & healthy relationship: 1. improve the efficiency of your workouts as explained in the long standing concept of social psychology mere presence of someone around you is likely to improve your ability of doing the task. even if you already feel competent doing a particular exercise, bringing along your romantic partner may be a fantastic way to boost your energy output. your partner’s presence while you workout will improve your speed, without you necessarily being aware of their influence. 2. improve your emotional bond the inclusion of non verbal activities in workout patterns like lifting weight in rhythms, running at equal pace, etc. helps people feel emotionally attuned with one another, and those who experience or engage in it tend to report greater feelings of having “bonded” with their partner. exercising together provides an opportunity to create such connection, benefiting both your health and your relationship. 3. help you achieve your fitness goals a recent study on couples showed that average-weight husbands who care about fitness engage in more physical activity when their wives offer supportive health-related comments. when partners care about fitness—their own and their partner’s—it becomes easier to achieve fitness goals for both the people involved. 4. make your partner fall in love with you the symptoms of exercise which includes–sweaty hands, a racing pulse, shortness of breath– are the symptoms of physiological arousal which add a thrill in the love life of couples involved. use this phenomenon to your advantage by inviting your romantic interest to workout with you. the results? a likely boost to your attractiveness in his or her eyes. 5. increase your happiness various studies have show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner. exercise is a perfect example of the type of invigorating activity that can have these positive effects. it’s the physiological arousal, rather than the novelty or challenge of the activity, that drives romantic attraction. this simply means that sharing a fitness goal, taking regular runs together, or ballroom dancing can boost the quality of your romantic relationship along with ensuring better health. the bottom line of the discussion is that fitness can be about you, or it can be about you and your partner, so why not make it a special one, either regularly or just on occasion, and discover how doing so might give your relationship a new dimension and new life.Aug 29,2019 0
Berries are a super food for weight loss as they are extremely high in antioxidants, fiber, along with many other nutrients. not only this, these nutritious fruits are low in “energy density,” or concentrated calories, which keep you full and satisfied for long. check out some of the common types of berries available in the market along with their nutrient details, and the contribution they can make towards your weight loss and overall health goals: 1. goji berries deep red in color, goji berries also known as chinese wolfberry or mede berry are composed of 18 essential amino acids, 21 trace minerals, vitamins b1, b2, b6, and e, linoleic acid, selenium, germanium, and beta carotene. this potent berry has shown a positive impact on sexual vitality, happiness, longevity, and overall physical strength. 2. blueberries blueberry is an antioxidant powerhouse. the deep blue color of this berry is related to high amounts of phytonutrients called anthocyanidin, which aid in the process of neutralizing free radical damage in our cells. further, this fruit reduces the risk for heart diseases, cataracts, varicose veins, hemorrhoids, glaucoma, and peptic ulcers. 3. acai berries acai berry is a relatively new-found health treasure. due to their strong antioxidant contents, acai berries aim at slowing the process of aging and preventing diseases related to cellular oxidative damage. one acai berry holds ten times the amount of antioxidant vitamins as grapes, and two times the amount of blueberries. 4. bilberries bilberries also known as huckleberry, wineberry, and dyeberry are three times smaller than blueberries but they are very much similar in taste, appearance, and benefits. bilberries are extremely high in antioxidant anthocyanidins. along with being curative towards diabetes, bilberries also protect your eyes, and reduce the occurrence of poor vision, cataracts, and macular degeneration. 5. strawberries these are an excellent source of potassium, fiber, vitamin b, vitamin c, vitamin k, manganese, iodine, folate, omega-3 fatty acids, magnesium and copper. strawberries are high in antioxidant phytonutrients known as phenols, which play an important role in providing protection from diseases and promoting good health. 6. blackberries blackberries are more than just powerful antioxidants. they are also extremely high in some of the highest forms of chronic disease and cancer-fighting compounds: vitamins c, e, and ellagic acid. they also hold high levels the soluble fiber known as pectin, a substance that studies link to lowered levels of cholesterol. 7. cherries cherries are high in quercetin & ellagic acid, which as an antioxidant flavonoid have been shown to promote cell and tissue health. further, cherries also contain melatonin, an important natural chemical related to healthy sleep rhythms and maintaining a youthful appearance. after getting a close look at the list of commonly available berries in the market and their nutritional details, let’s also have a brief look at the benefits of these berries towards weight loss:- a) nutrient rich berries are an extremely rich source of antioxidants, which helps in fighting oxidation – a natural process associated with cancer, heart disease and aging during which cells can be damaged. black raspberries, red raspberries, boysenberries, marionberries and strawberries are super-antioxidant foods with high oxygen radical absorbance capacity. all dark-colored berries are also high in ellagic acid, which has been proven helpful to kill some cancer cells. not only this, these berries are also very rich in vitamin c as well. b) fibrous fruit can you believe that there is about 4gms fiber in 1/2 cup serving for blackberries and raspberries, and half that for blueberries, cranberries and strawberries. along with pumping up the volume high fiber foods also help in slowing down the digestion process because of which fiber takes longer to digest, helping you feel fuller longer on relatively few calories. according to the cdc, some studies indicate that eating whole fruits creates greater feelings of fullness than consuming them either as a purée or juice. c) energy density in order to lose weight, it is always good to choose foods, which have lower energy density meaning foods with fewer calories. the goal when dieting is to eat a greater volume of food that’s lower in calories to help you feel fuller for longer duration. foods that are high in water and fiber content but low in fat, such as berries are low-energy-dense foods. for example – 1 tsp of butter contains about the same calories as 1/2 cup of blackberries, blueberries or sliced strawberries, between which is between 30-40 calories. d) water content long list of berries ranging from blueberries to raspberries, blackberries and strawberries, have high water content. most fruits and vegetables contain high amounts of water, which increases weight, volume and juiciness but actually has no calories at all. foods high in water can contribute significantly to a sense of fullness after eating, which ultimately contributes in boosting the weight loss process!Aug 23,2019 0
Flax seeds also known as linseed is a fiber crop that is grown in cooler regions of the world. it contains a wide array of nutrients that are considered excellent for humans. out of all, the two main nutrients that contribute towards weight loss are: a. omega-3: these are the essential fatty acids (good fats). b. fiber: it contains both the soluble and insoluble types of fiber. omega 3 fatty acids (good fat) though there have been many debates on whether fat is good or not for the human body over the years, but it has been proved by many studies that fat should be an important part of everyone’s diet, paying attention to what type of fat you intake is of utmost significance. talking in terms of fats, saturated and trans fats are the unhealthy fats which ultimately contribute in weight gain and polyunsaturated fat is the good fat which is needed by your body to boost up the weight loss process. not only fat in general is slow of digest and thus keeps you full and satiated for longer duration, but it also helps in boosting up the digestion process by breaking down carbohydrates and proteins; without which your body cannot process food efficiently. according to nutritionists, omega 3 fatty acids which are derived from the normal diet are no longer enough to meet our daily requirements and hence foods such as “flax seeds” make it easy for your body to get the required nutrition. fiber fiber in any form is very good for our body since our body needs time to process fiber thus keeping you full and satiated for longer duration. considering flax seeds it is important to highlight that it contains both soluble and insoluble fiber. while soluble fiber plays an important role in lowering the blood cholesterol levels, insoluble fiber help in moving the stool through the colon more quickly, helping bowel movements. further, flax seeds are extremely low in both carbs and calories which further helps in weight loss by not adding unnecessary and unwanted pounds from calories. additional health benefits not only these super seeds are helping with weight loss but there are some other health benefits too which are associated with them, which include – a. lower risk of heart disease b. prevention of some forms of cancer c. treatment of immune disorders d. help with diabetes e. relief from constipation tasty ways to eat flax seeds following listed are some of simple ways to make flax seeds a part of your daily intake – a. add them to salads, soups and sandwiches b. make muffins c. add in to your yogurts d. mix flax seeds into your oatmeal smoothies and protein shakes e. marinade your chicken with grounded flax seeds f. use grounded flax seeds as a substitute of flour in baking recipesAug 10,2019 0
Strength training plays an important role in boosting the weight loss process as it leads to faster fat loss, improved metabolism and better muscle mass. along with making a healthy diet a part of your routine, the right way to go towards your weight loss goals is making a program that consists of both strength & cardio training! the effective combination – cardio & strength the main target of strength training is on building muscles. lean muscles are working on burning fat even when the body is at rest. the point to notice here is that no matter how strong or defined a muscle is, it will not show any result as they are hidden under layers of fat. both males and females should go for cardio on top of strength training to make the most of their weight loss efforts. the main logic behind is that cardio helps in melting away the fat that is hiding the muscles. when these cardio sessions are combined with lifting weight they help in maximizing the calories that are burnt. ultimately since the body is using more energy than it is consuming it leads to weight loss! does strength training work for all if a person is not suffering from any type of injury, sicknesses or other limiting issues, strength training is a wonderful tool. though males are used to strength training while females are sometimes afraid that strength training will to lead to big, bulky muscles and an unfeminine shape, but actually the opposite is true. with the proper combination of cardio and strength training techniques, women can tone their muscles and increase definition. specifications when targeting weight loss the focus should be on a strength training program with a specific number of sets, repetitions and weight rather than adding a lot of bulk. when going for strength training do 1-3 sets of an exercise with at least 12-15 repetitions. by the end of the strength training your muscles should be tired and the selected exercise should be hard to complete. this is primarily because a lower number of repetition will lead to bulky muscles while lesser repetition will make no impact. every move with the weights should be slow and controlled. there is a difference in the definition of appropriate cardio plan to follow depending upon a person’s ability. the right approach top follow is that people who do not have a good cardio base should complete a low intensity cardio workout for 30 mins where as people with a strong cardio base should use interval cardio training (periods of different work intensities) for 30 mins. thus from the above highlighted points, it is quite clear that cardio and strength together form a solid combination and are really effective for people who are willing to lose weight!Jul 31,2019 0
Yogurt is one dairy product which is a part of almost everyone’s daily life. yogurt along with being delicious is good for weight loss since it keeps you full for longer duration so that you are not starved an hour after you eat. along with this, it also caters to the coldness and protein needs of our body. but can you believe that the way in which you are consuming this superfood can convert it into secret calorie bomb instead of making it a weight-loss weapon. following listed are the few common mistakes which can be reason you are not able to reap in the benefits of this amazing dairy product:- 1. not measuring portions super saver packs are really lucrative as they save money in comparison to individual portions but what is worth noticing is that it may also lead to over serving yourself. rather than just measuring the portions with your eyes use a proper measurement spoon to actually measure them. be careful with your portions and avoid going overboard! 2. focusing too much on calories counting calories is helpful when you want to lose weight but it is quite misleading in case of yogurt. there are many yogurt options out there in the market that are low in calories but along with this they have lower quantities of proteins. rather than only looking at how many calories a container racks up, be sure to check out the protein level too, as it helps to keep you full until your next meal required to avoid overeating. 3. adding too many extras adding your favorite extras to a cup of plain yogurt may seem to be great idea, but in the long run it is another action which could be sabotaging your healthy-eating efforts. when you add toppings like nuts, cereal, fruits or honey you unknowingly convert you snack into a full meal. the basic rule if you want to keep yogurt as snack is to ensure that it does not have more than 200 calories. if you want to have it as a breakfast then you can add your favorite cereal, fruit or nuts but a still be careful that you don’t go too much over the top 4. turning to parfaits don’t get deceived by how pretty they look because they are simply disguising themselves since they are a unhealthy snack. they are misleading as they generally have full-fat yogurt, and they’re usually packed with granola. what else, the granola breaks into pieces and make it easy to think you’re eating less than you actually are. if you’re in a rush and jonesing for a dairy fix, go for a regular packaged yogurt. when you really want to have a parfrait the best option is to make it at home! 5. going for fat-fre fat free products use sugar to compensate the taste of actual item. though yogurt is naturally sweet in taste as it is a byproduct of milk, but some options may also have insane amount of sugar added to boost up the taste. rather than going for fat free options it is recommended to go for low fat products and also check the nutrition list to ensure that you get enough protein and not too much sugar. as a tip, it is advised that you should avoid such products, which have more than 18g of sugar in one serving or have the first ingredient as sugar in the product label! 6. seeking out probiotics above all else thanks to results of various advertisements, which have shown the probiotics are good for health, it has become one of the important ingredients for all weight watchers. don’t get fooled by the products with the label of probiotics, which is no more than an added benefit. the simple thing to understand here is that its ok to hop on the probiotics train, but there’s no need to start loading your diet with yogurt to get your fill.Jul 26,2019 0
Looking for some new ways, which can help you lose weight? are you bored of the regular exercises and diet processes to lose weight? are you checking out the list of some the effective and interesting ways to cut down those layers of fat? if yes, you must try to include dance in your workout routine! amazed? yes, to your surprise, dancing includes one of those moves that makes every part of your body go back and forth. the traditional approach to weight loss is joining a gym, consulting a dietitian, heavy workouts, etc. basically all the options revolve around two main things – exercise and diet. what is worth considering here is that there is a fun and interesting way to lose weight, which is dancing! how can you lose weight by dancing? the simple logic is that dance moves all the parts of your body, thus it is a full body exercise. being a weight bearing activity, it builds bone density, while exercising all the muscles in the body. apart from this, it reduces stress, increases energy and improves strength, muscle tone, and co-ordination. different dance forms to lose weight dance workouts have been able to gain attention by fitness enthusiasts as they are a fantastic form of exercise and are really effective in burning calories. strict schedule of exercising makes it boring and monotonous and hence dancing comes up as a pleasing and interesting option. there are a wide range of options to choose the right dance form depending upon your body structure, strength and stamina. some dance forms are more strenuous than others and you have to be careful in choosing the right one to get maximum results. 1. hip hop this one is the most popular form in the nightclubs. this dance form involves quick succession of movements which move the entire body. this dance workout is good both for the beginners and veterans. the name of the dance itself indicates that the main target of this dance form is the hips and waist area, thus it is clear that it helps in firming and toning your abs. dancing while watching a video or at a club for an hour will enable you to burn around 250 calories. 2. salsa off lately, this latin american dance form has been able to gain immense popularity in the night clubs and parties. salsa is basically a 6 step dance, which is performed over the 8 counts of music along with many turns and danced side-to-side. it is a really good choice for weight loss program, as an hour of this dance can actually help you burn around 400-420 calories. 3. ballet though this one is normally considered as a slow and low impact dance form but what is worth noticing is that this type of dance form involves great flexibility and actually requires strength and precision. the slow pace moves in this dance are very much similar to the pilates training, which help in building long and lean muscles. along with this, the moves help in stretching the muscles, which provides a full body workout. concentration will increase the flexibility of your body parts and help burn fat deposits that make you look fat. 4. zumba zumba is a complete kit for cardio workout as it a perfect amalgamation of salsa, rumba, merengue and hip hop moves. this is the most common type of dance workout, which is found in many gyms as well. the steps of this dance form are easy and isolate your arms, abs, and legs for strengthening. further you are sure to enjoy the results along with the dance, as this one targets the overall fitness. for best results, try to do the zumba workout for at least 2-3 days in a week! 5. pole dancing you will be surprised to know the a pole dance of 30 minutes is equivalent to 20 minutes in a gym. climbing and rotating around the pole increase your flexibility and also burns a lot of calories. pole dancing helps in losing weight, toning muscles and shaping your body as well. 6. jazzercise this is one of the oldest dance forms, which basically combines jazz dance and strength training to tone muscles and burn calories simultaneously, which was founded in the year 1969. this dance helps in building muscles by the use of barbells and dumbbells. this is a perfect aerobic workout which involves the classic moves of pilates, yoga and cardio boxing moves. jazzercise website states that you can burn up to 600 calories by doing this dance in an hour. it should be done 2 to 3 times a week to lose weight effectively. 7. belly dancing/ cabaret this dance form involves slow and controlled isometric movements that aim to maintain flexibility and improve the blood circulation in your body. this dance forms helps in toning body parts like hips, back, thighs, and abs and burn up to 300 calories/ hour. shaking the belly or lower body burns calories and helps shape up your buttocks.cabaret increases the flexibility and fitness of your body, along with improving your bone density. you can actually learn this dance by watching videos or joining special classes in the dance studio! 8. african dance this one is an aerobic dance, which is combination of contemporary and traditional african dance forms. it is based on some great music and highlights the african culture in a great way. this suits both the beginners as well as experienced dancers. if any of the above mentioned dance forms don’t lure you or if it is difficult to get the right training/method simply go for freestyle. in this dance form, you just have to move your body freely as you like without bothering about the dance steps or body movements. this dance form can be performed on any type of loud music and you can increase your pace by dancing anyway you like. you can dance on fast paced beats for about 30 minutes daily to see a visible change in your weight. just remember, whether you know a perfect dance form or not, what is important is to make it a part of your daily routine to pep up your weight loss efforts and add some fun to them!Jul 17,2019 0
Burning calories is the only way to lose weight! we all burn this fuel in one way or the other in our daily routine and there’s a specific term to denote it as well, i.e. neat – non-exercise activity thermogenesis. this refers to the energy that is exerted in everything from climbing up the stairs to texting and if you are really smart you can easily turn these simple activities into calorie burning opportunities without actually spending hours in the gym! not only this, according to new research, these activities can help with weight management and actually count toward recommended exercise guidelines, i.e. 2 1/2 hours of aerobic activity every week, along with muscle strengthening activities on 2 or more of those days. it is important to note that every minute when you’re not lounging on the couch is a positive step towards weight loss, – be it shopping, daily household tasks or any other task for that matter. how to go about it? earlier researchers thought that in order for exercise to count as a physical activity, the person should be active for at least 10 minutes at a time, but now new study from the american journal of health promotion has forced the scientists to rethink what they actually believed. the researchers examined the physical activity of people between the ages of 18-64 years and found that both long (at least 10 mins of activity) and short bouts (less than 10 minutes of physical activity) of higher-intensity exercise result in lower bmi and reduced risk of obesity. this highlight is enough to motivate you to make the most of your daily activities be it cleaning, cooking or going to the laundry room. the key is to simply turn off the auto mode and handle the daily tasks with a little more intensity, energy and speed and let the burnout boost sneak in. here’s your action plan: 1. house cleaning engaging yourself in house cleaning activities like sweeping, vacuuming, or swiffering is a good way to burn about 150 kcal/hour. so now get dual benefit of cleaning your house and burning a few extra calories. pick up your laundry basket and by the time you reach the machine keep twisting the torso side to side for a quick oblique workout. 2. gardening you get dirty when you lunge forward to pick fresh tomatoes from your garden but what you leave behind when you get up is a huge amount of calories. can you believe that a few hours of gardening can burn 650 – 800 calories plus you also get the benefit of eating freshly produced fruits! 3. go shopping whether it is your regular grocery shopping or a new lbd you want to purchase, shopping indirectly means walking which ultimately burns about 240-300 calories/hour. want to take it a level higher? park away from the mall entrance and say no to lifts/escalators and go for stairs which will burn more calories per minute as compared to jogging. 4. washing the car enjoy shinning up your family vehicle as it is a fun way to workout. cleaning you car with soap, bucket of water, sponge and hose will burn about 120 calories in 30 mins…. isn’t it great? 5. lawn mowing use the push mower for mowing your lawn and you can shed about 350-380 calories. also, if you spend some more time for raking up the grass clippings you are likely to burn 150 calories as a bonus! 6. sit tight, lose right don’t get bored up while sitting in classes or at your work desk, rather work for improving your body. put your shoulder muscles at work by crunching time towards the ear. also you could tighten the core and squeeze the butt which is really a great way to begin muscle toning! 7. don’t sit when you can stand everybody knows that too much sedentary behavior is bad for health and waistline. replacing sitting with standing will help you burn more calories. the fact is that standing may not actually contribute towards weight loss, but it does prove helpful when you are aiming at maintaining weight. some of the options you might be able to get up off your butt during the day are: train ride, staff meetings, answering a phone call, watching tv, etc. 8. kissing don’t worry there’s more in store after you finish all your daily works. just tuck yourself in bed to spend some cozy time with your special person and you can still burn calories. a vigorous 30-minute smooching session will help you burn about 30-50 calories! the bottom line don’t rely completely on everyday activities to lose weight as the traditional aerobic activity and strength training are the real keys to lose weight. it’s just that everyday activities can be an additional way to get you moving — especially with the use of these calorie-blasting tricks.Jul 08,2019 0
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