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A flatter midsection may ease away your swimsuit concerns however, a stronger core has a myriad of health benefits beyond the aesthetics. Not only does a stronger core provide more stability to your body and make your workouts more effective, it also protects against numerous health conditions linked to belly fat. Looking for ways to get rid of that stubborn belly pooch? Keep reading.1. Scissor KicksThis exercise may look simple but it burns after just a few reps. Lie down on your back with your hands behind your head and lift your head and shoulders off your matt. Do not pull on your neck – keep your elbows wide. With your abdominal muscles, lift your legs off the ground in a straight line (the lower they are, the better the results!) and scissor kick, crossing one foot over the other and alternating. Keep alternating without pushing your chin forward or straining your neck. Perform 25 reps, stop for 5 seconds and perform 2 more sets.2. Jack KnivesLie down on your back with feet together and legs extended. Place your arms overhead and inhale. As you exhale, suck in your abs, squeezing them and raise your right arm and left leg causing a contact between hand and foot or ankle. Lower to starting position while inhaling and repeat for 15 seconds. Switch sides immediately and repeat with opposite side for 15 more seconds.3. Leg RaisesLie down on your mat and place your hands under your tailbone to stabilize your back. Tighten your core and lift your legs using your abdominals until they are perpendicular to the ground. Keep your toes pointed and legs straight. If you are unable to keep them straight, it is still okay to perform this exercise with your knees bent. Slowly lower the legs back to the ground using your ab muscles. Do not drop your legs haphazardly as this will make the exercise ineffective. Avoid this exercise if it causes pain in the lower back. However, you can expect soreness in your lower belly, which is a good thing!4. Roll UpsLie down on your back, stretching your arms and legs so that you form a straight line with your body. Inhale deeply and bring your arms overhead. Begin to curl your body off the mat, starting from the shoulders, vertebrae by vertebrae. The slower you do this move, mimicking a curling motion rather than going just straight up, the more effective the exercise will be. Exhale when your upper body forms a right angle with your legs and continue rolling forward so that you can reach your toes. Inhale and return to starting position, again very slowly. Repeat 10 times....
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 RIGHTIt’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 WORKOUTSPerforming 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 PRODUCEGoing 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 WATERThis 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 WELLNot 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 MULTIVITAMINSTaking 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.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...
It’s never too late to jump into a new diet plan. We understand that despite your best intentions, you tend to fall back to your everyday routine. Part of this could be because you have not yet understood what suits your body and lifestyle. Fortunately, we were able to come up with a list of the top diets in the world today that thousands of people follow in their daily lives. Chances are you’ll find your lifestyle choice right here.The Ketogenic DietThe ketogenic diet or keto diet is a low carb diet plan that aims to push your body to burn more fat by using it as a fuel source. It leads to a process of ketosis in the body, allowing the body to produce more ketones.Ketones are by-products of fat breakdown in the liver which can be used as fuel by the body, the brain included. Ketosis typically occurs when your body is deprived of blood glucose and you can allow your body to do so by consuming fewer carbs and moderate protein levels. One obvious benefit of the keto diet or ketosis is that it leads to fat loss and overall weight loss. You also build your performance at the gym and boost muscle growth.Mediterranean DietThis diet has been a popular choice among many dieters for several great reasons. It’s a Mediterranean-based diet that allows food staples that are normally consumed in countries surrounding the Mediterranean sea, such as Greece and Italy.Your prime focus should be to get a lot of good fats into your system. Some great sources include fish, olive oil, nuts and seeds, whole grains, fruits and vegetables and legumes. The diet also promotes the consumption of red wine in moderation.South Beach DietDesigned by Florida-based cardiologist, Arthur Agatston, MD, the South Beach Diet was created to prevent cardiovascular disease, diabetes and other serious ailments among patients.The diet follows a simple rule: Have your meal before you feel hungry. Most people are likely to overeat when they’re hungry, which ultimately results in weight gain. The diet encourages you to eat before you’re hungry, so that you eat less, until you’re satiated.It promotes the consumption of lean protein, low-fat dairy and good carbohydrates such as those from fruits and vegetables and whole grains. The first phase of the diet is pretty strict but as you go into the maintenance phase, you’re allowed to have your occasional treats.Atkins DietOne of the most popular diets today, the Atkins diet is an effective low carb, high protein regime that comes with a stringent set of rules that will help people lose weight.You’re allowed to consume 20 grams of carbs every day for the first week and then slowly increase it every week.Your aim here should be to stop consuming processed junk entirely and foods containing refined flour, starches and sugar. Healthier high carb sources such as whole grains are to be eaten in moderation as well, until you are at the maintenance phase.Download Mevo app now from –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo&hl=en...
How do you take apple cider vinegar to lose weight? Apple Cider Vinegar (ACV) is cherished by many as a therapeutic, healthy and inexpensive measure against many body ailments. We can’t stress enough on there being no magic bullet for weight loss, ACV is no exception. Chugging on ACV every day without a healthy diet plan and plenty of exercise is not going to give you any results, in fact, it may even be harmful as ACV is acidic and can contribute to digestive issues. Always consume ACV in small amounts, say a teaspoon or two, preferably diluted. ACV is gaining popularity in the fitness world as many kinds of research, as well as at-home experiences, show that adding ACV to your regular routine may aid in weight loss. Here are some factors that contribute to its weight-loss benefits:1. Apple Cider Vinegar (ACV) suppresses your appetiteHaving a glass of water with a teaspoon of ACV before your meal can help you reach satiety sooner and consume less than you usually do. According to one study, participants who ate bread with vinegar experienced a greater level of satiety than those who only ate bread.2. Apple Cider Vinegar (ACV) stabilizes your blood sugar levelsThe dramatic sugar spikes that occur in your body following a meal are the main cause of those nasty uncontrollable cravings you have throughout the day. ACV helps control these sugar spikes, thereby, curbing your sugar cravings between meals. Stabilizing your blood sugar levels is a surefire way of sticking to a proper diet plan with set meal times.In the same study mentioned earlier, participants showed lower blood glucose levels following the bread and vinegar meal as well.3. Apple Cider Vinegar (ACV) detoxifies the bodyACV helps flush toxins out of the body, thereby helping it perform better, particularly in its digestive and metabolic processes. This ensures that it absorbs the maximum amount of nutrients from food.4. Apple Cider Vinegar (ACV) prevents fat buildupACV speeds up your metabolism and helps you burn fat much faster. Since it is rich in enzymes and organic acids, it also helps in how efficiently fat is burnt as well. Although more human studies need to be done on this, some experts also claim that ACV may help bring down your cholesterol levels.How to use Apple Cider Vinegar (ACV) ?ACV can be quite unpleasant for many people, therefore, it’s ideal that you gradually introduce it into your diet. Apart from using it as a salad dressing, you can also dilute a teaspoon of ACV in a cup of water and have it once a day. As you get used to it, you can increase it to two teaspoons per day and see how it affects you. Most experts suggest adding 2 tablespoons of ACV to a cup of water and having it one to three times a day. Note that this depends on how well you tolerate ACV. If you frequent experience heartburn or other digestive symptoms, consider having less than 1 tablespoon of ACV per cup of water a day.Log whatever you eat in our amazing Weight Loss & Fitness app – MEVO available on –Google Play store / iOS Appstore...
Put that soda down, don’t reach for the candy bar, and stay away from the cookie jar if you are really serious about your weight loss! These guilty pleasures may seem like they make you feel better when you’re indulging in their sweet deliciousness, but in reality they are doing a major harm to your weight loss goals. There are absolutely no essential nutrients required for weight loss in sugar, so why are you fueling your body with something it doesn’t even need? You wouldn’t fill your car’s gas tank with water, because it wouldn’t run. The same concept should stand for your body & weight loss process!Why is sugar bad for your weight loss goals?Apart from weight gain an overload of added sugar can lead to liver disease, diabetes, obesity, cancer, high cholesterol, heart disease and many other health problems. We already have enough to deal with in our lives, why add these problems to the mix?How to start cutting sugar out of your diet & reach weight loss goals faster?For those of you who rely heavily on sugar, and may even consider yourselves a “sugar addict,” cutting these sugars out of your diet can be challenging, so it’s okay to start slowly. Try saying no to dessert, and instead eat a piece of fruit which has naturally occurring sugars, and will decrease that refined sugar craving. After you have defeated the dessert craving, it’s time to cut out all sugary drinks. In order to boost up the weight loss process, try making your own fruit juices, and adding raw honey or agave into your coffee. Of course it is always recommended that you replace that can of soda with a glass of water, but there are plenty of tasty weight loss friendly alternatives if it is flavor that you crave.What are the benefits to less sugar in your life?Making these simple changes in your diet can change your body & boost up the weight loss process dramatically. You will begin to see the pounds shed, and your energy levels soar. Large amounts of sugar on a daily basis can make you feel fatigued, and when you feel tired you’re more than likely not going to exercise. It’s a vicious circle that doesn’t end until you make the decision to change your diet. This is not to say that you cannot treat yourself every now and then once you have your sugar consumption in check, but just make sure that you don’t over indulge!We get it, sugar is enticing but the benefits to lowering its existence in your life are tremendous!...
These FRUIT & YOGURT POPSICLES are my ticket to reaching that ‘UBER COOL MOTHER’ status. I mean which kid won’t like to be offered a POPSICLE FOR BREAKFAST? And when you will do so they will look at you in utter disbelief followed by complete appreciation. But little would the kids know that the joke is actually on them because these popsicles are the perfect example of AN IDEAL BREAKFAST. THE GOODNESS OF FRESH FRUITS when combines with that PROTEIN PUNCH OF YOGURT, what more could you or your children ask for. Just open that freezer and reach out for the PERFECT POPSICLE BREAKFAST. The most important meal of the day couldn’t be any easier. Why purchase something STORE BOUGHT that is laden with ingredients you cant even pronounce and are unhealthy. Eat clean, stay healthy!Ingredients2 cups fresh blueberries, raspberries, strawberries & sliced bananas2 cups plain or vanilla yogurt1/4 cup white sugar8 small paper cups8 Popsicle sticksMethod1. Place the mixed blueberries, raspberries, strawberries, sliced bananas, yogurt, and sugar into a blender. Cover, and blend until fruit is chunky or smooth, as desired.2. Fill paper cups 3/4 full with fruit mixture. Cover the top of each cup with a strip of aluminum foil. Poke a popsicle stick through the center of the foil on each cup.3. Place the cups in the freezer for at least 5 hours. To serve, remove foil and peel off the paper cup.Nutritional InfoServes 8Nutritional value per serve: Calories 81kcal, Fat 1g, Carbs 15g, Protein 3.5gLooking for more options of healthy breakfast. Download Mevo – Weight Loss & Fitness app which is available both on Android & iOS. ...
Are you bored of your regular workout routine? Is it too boring to pursue in long run? Let’s be honest: it is! A boring workout routine not only effects the exercise enjoyment but also influences the motivation and commitment level. Some studies have shown that when you inject the element of freshness and variety into your workouts, interest in the task at hand improves, ultimately leading to increased motivation. Another study has even demonstrated that spicing up your workout routine can help you stay more committed to it over the long haul. So now you must be looking for ways you change your workout routine? To simplify this process, we have we’ve tracked down some trendy workout options that are fun as well as effective too. These top fitness routines are exactly the opposite of boring; they will keep you on your toes and boost up the motivation to a higher level.a) Global Groove WorkoutIf you are looking for a fun, and exciting cardio-workout, then this one is a must try. Global groove workouts pair simple dance moves with a variety of music genres to appeal to every fitness enthusiast and thus are a perfect replacement to traditional cardio. Some of the most common dance-style workouts include salsa, samba, pop, zumba, among others. Known for being accessible to people of every fitness level, these workouts are a perfect option to start your new workout regime.b) BodyArt TrainingBodyart training routine aims at creating harmony between body and mind. It is a dynamic training method focuses on everything from strength to endurance to flexibility and mobility using exercise from yoga, physiotherapy, stretching and pilates combined with breathing techniques and relaxation. Not only will it assist in boosting fitness, but it will also help reduce daily stress.c)Pound WorkoutLet’s be honest–when a workout isn’t fun, it’s hard to stick with and that’s where POUND comes in! Pound is a full-body cardio jam session, combining light resistance with constant simulated drumming. Known as Ripstix, the drumsticks offer a bit of resistance training as you drum to the music. This means that you’re able to follow along with the workout simply by listening to the beat. The workout fuses cardio, pilates, isometric movements & poses, and plyometrics into a 45-minute series.d) Urban Rebound : TrampolineUninspired by your treadmill routine? Embrace your inner child with a low-impact trampoline. Performed on mini trampolines, this workout will have you bouncing and balancing your way through a major calorie-burning workout. Trampolining aims at strength, endurance and balance all at once. It’s also low impact workout, since the trampoline absorbs most of the shock as your body comes in contact with it. So now bounce and drop those pounds!e) Amenzone : A Back to Basics WorkoutThis is one workout which can be easily tailored to your current fitness level. A strength-based routine, this workout include a series of body-weight exercises, as well as those done with cleaned car tires. Does it sound too intense?? Simplicity is the name of the game when it comes to this one, making it an excellent option for people looking to gain strength.So now it will be difficult for you make excuses as you have a whole lot of new workouts which are not only new, exciting but highly effective too!...
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 friendSpinach 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 & nutsForget 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 popcornCan 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 fiberThese 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 fiberThis 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. Also download MEVO app now to get delectable fiber rich recipes –App Store – https://itunes.apple.com/in/app/mevo-weight-loss-fitness/id1082646969?mt=8Play Store – https://play.google.com/store/apps/details?id=com.mevolife.mevo...
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