Though they are really small in size but don’t underestimate the contribution of these small seeds towards weight loss; case in point here: Chia Seeds. Not only these seeds are gluten free but they are a powerhouse of nutrients – protein, omega 3s, fiber, calcium, magnesium, and manganese. It is common that you must have heard its name but still are resistant to the use of these seeds as you are unaware of multiple simple ways out there you can use to include them in your daily routine. Let’s have a quick look at some of the best and effortless ways by which you can adopt these super seeds and encash their associated benefits:-
1. Raw consumption
These super seeds have no taste of their own but have a great role to play towards resolving bloating and fat around the tummy. Have a teaspoon of these seeds with lukewarm water in the morning and see visible weight loss results in few days!
2. Add to your cereals and oatmeal
One of the most common ways to eat chia seeds is to sprinkle them over other cooked dishes. Stir them in any liquid foods to turn these seeds gelatinous and mushy, which will help them blend into the food obviously. Add them to your oatmeal, yogurt, or breakfast cereal.
3. Enjoy in your liquids
Adding chia seeds to the smoothie will not only make it easy to consume them but also add a solid thickness to an otherwise liquid smoothie. Some of the common smoothies in which you can blend in these seeds are – strawberry, pineapple, etc.
4. Stuff in your sanwich
Sprinkling chia seeds on the sandwich mix is another simple way to consume these. Whether you are making a tuna or an egg sandwich or just a simple jam one don’t forget to sprinkle about a teaspoon of these tiny power packets!
5. Grind chia seeds into flour
The simplest way to make them a part of your daily routine without any effort at all. Pulse the seeds in a food processor until a fine powder forms. Mix it or completely replace your regular flour with this one and see how the magic works.
6. Sprouts and Salads
For this: Put some chia seeds in water, drain the water off and leave in a jar for a couple days. Every 12 hours or so, rinse with water and pour the water off. In a day or two, you’ll have your chia sprouts which can be either consumed like that only or topped on salads as well.
7. Enjoy as a pudding
Decorate all your favorite pudding with a dash of chia seeds. It will not only enhance the dish’s physical appearance but will also double the advantages of consuming the same.
8. Substitute of an egg
Chia seeds are really a perfect option for vegans as it is a great substitute of an egg. To make it: use 1 tbsp finely ground chia seeds and 3 tbsp of water per egg and enjoy tasty delicacies without the use of eggs!
Simply follow these amazing ways to make chia seeds a part of your weight loss efforts and see the visible outcomes in no time.
Mmmm, yum! There is nothing better on your waffles or pancakes to make them sweet than the caramel tasting the goodness of maple syrup. Considered a healthy alternative to sugar and honey, you can even enjoy maple syrup without the guilt. Or can you? Is maple syrup actually as healthy as you think it is?
Maple Syrup is Natural and Unprocessed
When compared to highly processed refined sugar, then yes, maple syrup is certainly a healthier alternative. It is 100% natural, pure, and free of any colouring or additives. It is obtained by tapping the sap of the maple tree in a simple, two-step process. The less processed and more natural a product is, the healthier it is, so the simplicity of obtaining maple syrup is a plus.
Maple Syrup Contains Vitamins and Minerals
Maple syrup also contains a range of essential vitamins and minerals in fairly good levels. It has calcium, potassium, magnesium, copper, and iron in moderate levels and is very high in zinc, which is great for boosting your immune function, and manganese, which is essential for healthy skin and strong bones. Vitamins such as thiamin, riboflavin, niacin, and B6 are also found in maple syrup.
This makes maple syrup more nutritious than refined sugar which has no nutritional value. Another plus is that maple syrup is also very low in saturated fat, cholesterol and sodium.
Maple Syrup Contains Antioxidants
Antioxidants are vitamins and nutrients that protect our cells from damage caused by free radicals. Common health conditions related to free radicals include cardiovascular disease, cancer, diabetes, and degenerative disorders. Eating foods which are high in antioxidants may help in delaying or preventing such free radical-induced illnesses. And the good news is that pure maple syrup contains many active antioxidant elements.
In fact, studies have found that maple syrup contains up to 54 different antioxidant substances, especially in the darker B-Grade varieties. Several of these antioxidants are known to have anti-cancer and anti-bacterial properties, another plus for maple syrup lovers.
However, you can also find the same antioxidants in berries, fruits and nuts, and these foods may be more satisfying and nutritious overall than only gorging on maple syrup for your antioxidant intake.
Maple Syrup Has a High Sugar Content
Despite many of the positive elements, a large portion of the calories from maple syrup comes from sugar in the form of sucrose. In fact, 100 grams of maple syrup contains 67 grams of sugar! This means that it can cause spikes in blood sugar levels that can affect the way your body metabolises insulin, which can then lead to other serious health problems such as diabetes. So, even though maple syrup is natural, this high sugar content means that the negative effects of consuming sugar are still present.
However, if you do want to sweeten your food with a refined sugar alternative, choosing to do so using maple syrup will mean that you are still using a third less sugar than if you used regular sugar. Maple syrup also has a lower glycemic load than refined sugar, so the spikes in blood sugar levels will not be as bad as if you are consuming refined sugar.
Choose Your Maple Syrup Wisely
Unfortunately, not all maple syrup is the same. Food manufacturers may try and sell syrup that is not pure, or natural. You want to make sure the maple syrup you are consuming is not maple-flavoured syrup which is essential just sugar flavoured to taste like the real maple syrup which is obtained from maple trees. Be sure to read your labels carefully to make sure you are consuming the real deal!
A Better Way to Sweeten Your Food than Refined Sugar
The bottom line is, that when it comes to sweetening foods there is no doubt that choosing a clean option like pure maple syrup is better than choosing refined sugar that contains no nutritional value. Maple syrup tastes good and contains valuable nutrients and antioxidants. However, it should not be considered a health food due to its high sugar content and it should be consumed in moderate amounts, especially if you are concerned about your overall health.
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!
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 Foods
As 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 Drinks
All 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 Vegetables
Cruciferous 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.
Apples 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!
Most 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 Products
If 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.
This 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 Foods
The 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.
Many people choose to enhance their features, such as their breasts and butt through cosmetic surgery. However, unlike your breasts, your butt is a muscle and you can enhance it with exercise alone and save thousands of dollars you may have decided to spend on surgery. Although you cannot make your butt significantly larger with exercise, you can make it rounder and perkier and seriously lift it up with lower body exercises, the following being our favorite ones:
Squats performed as a bodyweight exercise or with dumbbells or barbells, work your entire lower body, including your glutes, quads and hamstrings.
With every squat you make, try to go deeper – the deeper, the better. Ensure that you are involving your butt as much as possible without arching your lower back. Your lower back and spine should be straight and slightly bent forward.
In order to perform a squat, stand shoulder-width apart with toes turned outward slightly. Engage your core, push your chest up and your hips back, bend your knees and squat low until your thighs are parallel or almost parallel to the ground. Practice hard and try to make it to a perfect squat. Perform as many repetitions as possible. If you’re a beginner, start with 10 and works work towards 20.
Squat pulses are also an excellent way to really make your butt and thighs burn. While performing your normal squats, try pulsing and by pulsing we mean going half-way up each time you squat. Do this at a fast-enough past and you’ll begin to feel some good exercise pain. If you’re able to do 20 squats easily, try doing 10 normal squats, 10 pulses and then 10 normal squats again.
Lunges are amazing when it comes to perking up your butt. When performed with a pair of dumbbells or a barbell, lunges can create a very grueling workout that actually works much faster than normal, weight-less workouts.
To perform a lunge, stand on a flat surface or a platform that is 4 to 6 inches above the ground with your feet together. Step your right foot back off the platform keeping your torso upright and bend your legs in lunging posture. For the leg on the platform, make sure the thigh is parallel to the ground and for the leg on the floor, the thigh should be perpendicular to the ground and the lower leg should be parallel to the ground. Engage your core and bring your rear leg back on the platform. Alternate legs and perform at least 12 repetitions per leg.
3. Kettlebell Swings
This is a potent exercise that lifts your butt and seriously enhances your hamstrings and lower back strength. If you don’t have kettlebell available at home, you can perform this exercise with a dumbbell or a reasonably heavy object such as a bag full of sand.
To perform this exercise, stand shoulder-width apart, holding the weight in front of your thighs. Slightly bend your knees while keeping your core engaged and bring the weight between your knees. Push your hip forward and drive the kettlebell or dumbbell up to shoulder-level with your arms straight.
Bring the weight back down and perform this exercise again. Avoid arching your back as this may cause an injury. Perform about 10 to 20 reps, depending on the weight you choose and the level of intensity you can handle.
Made by honey bees using the nectar of flowers, honey is a gorgeous amber fluid that has been used as a natural sweetener for countless centuries. Although honey is considered superior to sugar in terms of its nutritional value, the latter is still consumed over 40 times more.
What’s spectacular about honey is that not only is it sweeter to sugar, it also comprises many trace elements and antioxidants required for the proper functioning of the body. Therefore, it’s more than just a flavoring for your honey cakes and breakfast cereals. Unlike in the case of raw honey, sugarcane undergoes a series of vigorous processing, which eliminates its vitamins, minerals, proteins and organic acids, which is why sugar, the end product, possesses no nutritional value – it’s just a mass of energy in the form of sucrose.
Honey, particularly the raw, unpasteurized kind offers a set of unique benefits that may be enough to make you replace sugar with honey in your diet for good.
1. Rapid energy source
Following a nutrient-dense, wholefood diet is vital for increased energy levels, improved metabolism and overall health and wellness. If you’re looking for a quick energy boost, for example, before starting work or a workout, honey may do a much better job than a sugar-laden drink. Firstly, it’s because it contains more calories, with one teaspoon of honey containing 22 calories versus 16 calories per teaspoon sugar. This shouldn’t be worrying for weight-watchers because even though honey has more calories, you’ll actually consume less of it because it’s sweeter and denser than table sugar.
In addition, table sugar is essentially just sucrose – a product of one fructose and one glucose molecule bonded together. Therefore, your body has to use its own enzymes to split the two. In the case of honey, fructose and glucose are already kept separated by an enzyme added by honeybees. Honey is beneficial because it releases fructose gradually into the bloodstream, thus providing sustained energy that lasts for hours.
2. Low glycemic index
Honey has a lower glycemic index (GI) than sugar, which means it is absorbed at a much slower rate than table sugar. Sugar’s high GI indicates that it increase blood sugar levels rapidly, causing sharp insulin spikes. This may contribute to weight gain, obesity, metabolic syndrome, diabetes and heart disease.
3. A great cough remedy
According to the World Health Organization (WHO), honey is a demulcent – a substance that relieves irritation and soothes the throat and mouth by creating a protecting film.
Research also shows that honey functions similar to dextromethorphan, which is commonly found in over the counter cough medicines to improve cough and related sleep problems in children.
4. Prevents allergy symptoms
Consuming locally produced honey introduces pollen spores carried by the bees from local plants into your system. The allergen in honey activates your immune system and helps the body build immunity against it naturally. Having a tablespoon of honey per day before pollen season can help your body be prepared for allergy season. However, it’s important here that you get locally produced raw honey.
Some researchers state that honey has potent antibacterial properties that may be handy in fighting different types of bacteria in the body. Furthermore, some may choose to treat burns and wounds with honey because it prevents infections and promotes healing.
Apart from being incredibly sweet and delicious, honey can have a remarkable impact on our overall health. The key is to remember that not all honey is going to be the same. While certain honeys may have antibacterial properties and a nutritional value that are a hundred times more pronounced, others may just be clear, sparkling fluids that are just visually pleasing but not strong competitors against sugar due to their lack of nutritional importance. To get the most out of your honey, stick to purchasing the least processed, raw types.
There used to be a time when women were advised not to exercise during pregnancy due to the risk of miscarriage. However, research doesn’t back this claim. In fact, not only is exercise safe during pregnancy, it can also lead to significant benefits to mother and baby.
During pregnancy, your amount of blood increases by about 50 percent. This means that your heart has to work harder to circulate the blood around the body – including your extra new organ, the placenta. Stress to your heart is greater when you’re pregnant than when you exercised before pregnancy. Therefore, you can do less exercise and work just as hard as you did before pregnancy.
However, note that pregnancy isn’t the time to lose weight or push yourself to your maximum level. Focus on improving your cardiovascular and overall fitness level instead.
What to expect when you exercise during pregnancy?
You’ll feel out of breath much faster when you workout during pregnancy. ome women may feel that they’re out of shape because of this but you’re actually breathing about 20 to 25 percent more air to remove more carbon dioxide from your blood and your baby’s (the baby doesn’t breathe in the womb, his/her carbon dioxide is simply released into your blood). This shows that your body is adapting normally.
Make sure you exercise after talking to your healthcare about it. Exercising 20 to 30 minutes, 3 to 4 days a week can lead to substantial results, including improved blood flow. Other benefits include increased energy levels, reduction in constipation, swelling and backaches, better mood and posture and improved strength, muscle tone and cardiovascular health. Additionally, you may sleep soundly in the night and even manage your labor better.
Avoid contact sports and sports that may cause you to fall, be hit in the stomach or be thrown out of balance. Examples include rugby, football, squash, tennis, diving, gymnastics, water skiing, horse-riding and skating.
If you have never exercises before, be sure to consult your doctor or midwife before you start. This isn’t the time to jump into a high-intense workout. Start with gentle or moderate exercises for 10 minutes and increase it to 30 minutes per day as you progress. You have to ensure that you’re comfortable with your workouts.
Many women who aren’t used to physical activity tend to start after the first trimester – when unpleasant symptoms such as fatigue and morning sickness have subsided. It’s fine and even beneficial to perform some gentle exercises such as swimming, walking and prenatal yoga if you do not have any problems related to your pregnancy but avoid starting any strenuous workouts your body isn’t used to yet – leave these for your post-pregnancy fitness routine.
If you experience any unpleasant symptoms, stop and see your healthcare provider immediately.
We know you’ve had enough of the whole “sitting disease” hype because you have to sit for 5 to 12+ hours of your day to pay the rent and feed your family. Sitting several hours a day at a desk can be challenging alone and fitting in healthy eating habits and exercising may seem like too much on your plate. However, ignoring positive habits like these can be harmful to your long-term health, putting you at risk of many chronic illnesses – heart disease, cancer, obesity, diabetes – you know the drill. Keeping in mind the challenges associated with a desk job, we’ve compiled our top tips to boost your health and fitness without disrupting your work routine.
1. Improve your Posture
You don’t have to leave your desk for this. Most office folks are prone to poor posture therefore, it’s strictly something you should take into consideration. If you’re using a computer, you’re going to be drawn to the screen, which allows you to crane your neck forward, putting strain on your vertebral column.
Imagine you’re holding a heavy object, such as a bowling ball. Keeping your arms vertical and aligned with your body puts less strain on your muscles compared to leaning the ball forward. When you’re sitting at a desk, your head is acting as the bowling bowl that strains your neck and spine when you lean forward.
The solution: Keep your spine and neck neutral by sitting straight against your chair. Be mindful about your posture at all times. To practice, you can spend a few minutes each day to suck your belly button in and keep your back straight. Note that an erect posture makes you look more confident and assertive at a workplace and everywhere else. Another benefit of keeping a neutral back is that it helps in preventing a protruding belly.
2. Move more during your morning commute
Park at a distance from your work place and walk the remaining way. If you’re using a garage, use the lower level so that you can climb more stairs. In addition, if you don’t feel odd doing it, try doing a few laps on these stairs – chances are no one will notice. You can also use a bicycle to get to your workplace.
For people taking public transportation, getting off a couple of stops before and walking the rest of the way is a great idea.
3. Keep healthy snacks handy
To avoid the vending machine, simply keep a few snacks with you such as trail mix, baby carrots and a dip (hummus or peanut butter) or fruits with you at all times. These can be easily carried around in zip lock bags, paper bags or plastic containers.
Moreover, it’s important not to rely on restaurants for your nourishment. Bringing your own lunch means that you’ll not only be eating healthier but you’ll save a lot of money too!
Summer is almost here, which means more booty shorts, bikini thongs and super tight tights. While we aren’t strong proponents of the thigh-gap craze, we do like to keep our legs tight and sculpted – who doesn’t anyway? The following are some fool-proof exercises that sculpt and strengthen your inner thighs and work other parts of your legs, the booty and your core as a bonus!
Any workout that involves jumping is sure to zap major calories and not to mention, tone our legs within a very short amount of time.
Stand with your feet wide and your knees and toes aligned and angled out. Reach down to the floor with your hands and squat down super low, bringing your butt as close as possible to the ground. Keep your chest lifted and your toes and knees still aligned. Now, explode upwards, rotating your body 90 degrees to the right with your feet together and arms overhead.
Come back to the ground going into a deep squat. Repeat rotating 90 degrees again so that you’re facing the back of the room. Complete a full rotation following the same method and keep repeating till you hit 60 seconds. Rest for 20 seconds and start rotating from the left side.
Inner Thigh Squats
This workout will show you that you don’t need much time to sculpt and tone your legs.
Stand in front of a countertop or sturdy chair, forearm distance away and hold on to it lightly using your right hand. Keep your feet hip-distance upward, toes pointed to the front. Position a small soft ball or a pillow of the same size between your inner thighs and keep your idle hand on your hip. Lift your heels and slowly bend your knees as if you’re sliding down a wall by an inch. Press your inner thighs, squeezing the ball.
Keep your core tight throughout the exercise.
Return to standing position with left arm overhead, squeeze the ball with your inner thighs, lower again by an inch and repeat. Perform 30 reps and then repeat on the other side.
Squeeze and Lift
This is a great workout for people with weak inner thighs, including those recovering from injury. It can be performed anywhere and it is easy to learn as it requires small isolated movements.
Place a small soft ball between your ankles (if you don’t have a ball, you can use a cushion or do the exercise without either) and lie on your right side. Support your head with your right hand. Use your other arm to stabilize your body by pressing the left hand to the mat, in front of your chest.
Support the ball by squeezing your inner thighs and lengthen your legs. Lift both legs without separating them about 6 inches off the ground and hold for 5 seconds. Bring your legs back to the mat and lift back up immediately. Repeat 10 times, rest for 10 seconds and repeat on the opposite side.
Download MEVO app now available both on App Store & Play Store –
Sign Up on Android or Iphone
Gas and bloating can be an unpleasant topic for most of us but did you know that an average person passes gas around 12 to 25 times per day? In addition to this, 30 percent of Americans experience bloating. In fact, not bloating or having a flat stomach for 24 hours is not normal. The food you eat and drink require a certain amount of space in your stomach and intestines, making expansion or bloating inevitable. Therefore, bloating isn’t necessarily a cause for concern unless you’re bloated to the point of not fitting into your pants. In that case, keep reading for some of the most common culprits:
1. Certain types of sugars
It’s usually within an hour of lunch when your belly swells, compelling you to unbutton your pants or stick to sweatpants. It remains this way for a day and your stomach recoils to its original shape the next morning. Some supporters of low carb dieting explain that reducing their carb intake helped improve their bloating problem.
To determine whether carbs are the cause in your case, try eliminating certain sugars, sugar alcohols, resistant starches such as those found in beans and dietary fiber.
Abdominal pain, a distending rock solid belly and discomfort often subsides when a person poops. If this sounds like you, chances are the cause for your belly bloat is constipation.
This mainly occurs because intestinal gas normally gets trapped between slowly moving feces, making bloating more likely. To fix this, you simply need to drink more water and increase your fiber intake.
However, make sure you increase your fiber intake gradually as too much, too soon can also trigger bloating. Pay special attention to insoluble fiber sources such as fruits and vegetables with skins, bran and seeds to help improve your bowel movements versus soluble sources (often the processed kinds) such as cereals and high-fiber snack foods.
3. Acid Reflux
If you feel uncomfortable in your upper belly area after eating, experience bloating, feel nauseous even after a normal meal or burp excessively for an hour or so, chances are you have acid reflux or indigestion. Bloating becomes bad when you chow down on a big salad on an empty stomach because you’re dumping fiber into an acidic stomach. This is likely to result in some unpleasant symptoms.
If you’re having a meal on an empty stomach, try to have a smaller, low fat meal with a glass of water. You can also try carbonated water to ease symptoms of indigestion.
This is perhaps the most common cause of stomach discomfort and bloating. Try having smaller portions evenly spaced out throughout the day.
5. Fatty, processed food.
This can make you feel uncomfortably full as fat takes longer to digest than protein or carbs. Limit your fat intake and try baking instead of frying most of the time.
We are exposed to toxins from food, water and even air all the time. Fortunately, our body has an efficient detoxification system that functions all day, every day, which is composed of the liver, skin, gut, lungs and kidneys. Our main filtration system is the liver which has two major processes. Phase 1 produces toxic free radicals, which are later taken care of by phase 2, which annihilates them. However, if phase 2 slows down, there’s a high risk of a toxic buildup. To prevent these from happening, follow the given strategies:
1. Drink Tea
Drink tea and make it a routine habit. Once in the morning, another in the afternoon and third during sunset. You can have more, of course. Tea possesses antioxidants that fight free radicals and certain tea blends also contain herbs that promote further liver detoxification. Some great examples include teas containing burdock, dandelion root, milk thistle and peppermint. Green tea, black tea, white tea
2. Drink Plenty of Water
Water doesn’t only hydrate the body but it also helps flush toxins out of it. Drinking at least 8 glasses per day and more if you are involved in jobs requiring strenuous activity such as construction work, if you’re an athlete or regular gym goer or if you live in a hot area.
Sweating is a great way to release toxins from your skin. Although a sauna visit is a great idea, exercising every day is even better. There are several ways exercise can help detoxify you. It can help you burn fat, which carries toxic chemicals. It increases blood and lymph circulation to remove metabolic waste and toxic waste from cells. Additionally, it helps you release toxins via sweat. Performing crunches can help tummy muscles and massage the colon, helping you remove fecal matter or solid waste more effectively.
4. Use Natural Cleaning Products
Most cleaning products consist of a byproduct called dioxin, which is a harmful chemical that may disrupt your endocrine system and immune system. It can also increase your risk of cancer and tamper with your liver detoxification. Minimize harsh, chemical-based detergents, toothpastes and skin products and use natural ingredients such as lemon juice, baking soda and apple cider vinegar for household cleaning and even personal care.
5. Reduce Canned Foods
Canned foods contain BPA, a pollutant that can stimulate free radical production in the body and exhaust antioxidant reserves, increasing your risk of chronic disease.
Stress, if excessive, can be detrimental to the human mind and body. It has been scientifically proven that stress promotes risk of various problems such as weight gain, high blood sugar, hypertension, IBS, liver problems and heart disease. Work on improving your stress immediately with relaxation techniques such as yoga and meditation. Make sure that you get at least 7 hours of shut-eye every day as well.
Elliptical machine is a great way to workout your arms and legs and is also of great help when it comes to weight loss, especially if you’re easing into a regular workout routine for the first time. The simplest way is to hop on and log some minutes of cardio, while a more strategic is to get more out of your training sessions by following these trainer-approved tips. Check them out now –
1. Go for inclines
When working out on an elliptical don’t focus on speed rather lay more stress on incline levels. It is advised to keep you speed steady but take up your resistance levels so that your body is required to work harder and in lieu to this more calories are burnt. The best way will be to begin with 3-5 minutes warm up with no incline and a steady speed and then bring the incline up between 10-15 and try to sustain RPMs somewhere between 110-120. Bring it back to start up level for a minute and a half and then again go for an incline. Do this 4-5 times for an effective elliptical workout session.
2. Don’t be afraid of intervals
The most effective way to burn calories on an elliptical machine is by focusing on interval training. Though it will be more challenging but at the same time it will help you to finish your workout session quickly. Here’s a sample routine for a quick interval training on an elliptical machine –
1st session – Start with a warm up session. Move your arms and legs on the machine at a resistance level at a moderate and steady pace, aiming to keep your heart rate at about 50- 60% of your max limits.
2nd session – Set up your incline levels between 10-15 and try to sprint on the machine for 40-45 seconds.
3rd session – Bring your speed back down to that steady warm-up tempo for one minute.
Repeat that for a total of eight times.
3. Try to workout all your muscles
Elliptical is an excellent low impact workout machine that places low pressure on your joints. This means you’re prone to knee, hip, or back pain while running, you might want to opt for an elliptical routine the next time you hit the gym. Along with this when you are working on this machine you are working on both legs and arm which helps in activating more muscle groups that ultimately improves circulation by recruiting increased blood flow to both upper and lower extremities. So when you try to make elliptical machine a part of your workout it will increase the amount of calories you burn and create an excellent strengthening routine for your abs, back, and core.
4. Stepping out of your comfort zone is the key
If you are new to workout you don’t have to dive right into an intense workout sessions. Just try to raise your resistance gradually to step of your comfort zone. Any new shock to the body will help you get more out of your workout. Whatever workout you choose, don’t forget to push yourself through it. Whether that’s by playing with your resistance or speed, the more muscle groups you engage, the more calories you will burn.