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STRATEGIES TO OVERCOME OVEREATING
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It often happens that you find yourself tempted by a snack and even if you decide to take a bite of it, you end up finishing the whole of it. Overeating and overindulgence are a difficult part of healthy eating. Here are some helpful strategies to help keep you on track:1. Be particular about your choicesWhen choosing the food items be particular to select those options which will help you feel and satiated. In order to simplify the selection process you can go for foods with complex carbohydrates, protein and fiber. These food choices make your body feel full for longer duration as the body needs more time to digest them.2. Listen to Your BodyListen to your body signals and don’t confuse hunger with boredom. Generally overeating is a result of boredom which leads to consumption of unnecessary calories. When you feel hungry rather than going for a snack, first have a glass of water and then rethink if you are still hungry. To avoid overeating it is important to answer this question – are you hungry or are you bored? If you aren’t sure, go do something – read a book, do some housework or go for a walk! If you don’t feel hungry during the activity, you probably do not need to indulge in a snack.3. Stay SatiatedThe best way to avoid overindulgence and overeating is to feed yourself nutrient dense foods. The more energized and satiated you feel the less likely you are to overeat! 15 minutes before you sit to eat food drink a full glass of water as it will help you feel less hungry and signal your brain to eat a meal that is healthier and curb your cravings for unhealthy and greasy food options.4. Say no to Trigger FoodsIn order to avoid overeating it is strictly recommended to keep trigger foods out of sight. Trigger foods basically indicate towards your favorite food options. You are more likely to go towards overeating mostly on your favorite foods! For example if chocolates are your guilty pleasure avoid storing them in refrigerator. If you do not have the food near you, you are less tempted to eat it. Further, if you find yourself driving to grocery store to buy the same, don’t forget to remind yourself as to why you are dieting and what you have to gain in the long term!5. Plan about long term in advanceIndulgence in simple words is an action for quick gratification. In order to avoid this it is advised to have a well defined plan for future to minimize the occurrence of any uncertainty. Further, thinking about the benefits of healthy lifestyle and keeping inspiration for your goals in your kitchen will be helpful when you are having a weak moment of craving. This will ultimately help in lowering the chances of overeating!...

FLAX SEEDS & WEIGHT LOSS
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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.FIBERFiber 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 BenefitsNot 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 diseaseb. Prevention of some forms of cancerc. Treatment of immune disordersd. Help with diabetese. Relief from constipationTasty Ways to Eat Flax SeedsFollowing listed are some of simple ways to make flax seeds a part of your daily intake –a. Add them to salads, soups and sandwichesb. Make muffinsc. Add in to your yogurtsd. Mix flax seeds into your oatmeal smoothies and protein shakese. Marinade your chicken with grounded flax seedsf. Use grounded flax seeds as a substitute of flour in baking recipes...

Can Dancing Help You Lose Weight
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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 WEIGHTDance 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 HOPThis 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. SALSAOff 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. BALLETThough 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. ZUMBAZumba 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 DANCINGYou 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. JAZZERCISEThis 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/ CABARETThis 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 DANCEThis 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!...

7 Health Conditions Linked with an Unhealthy lifestyle
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Your body is highly dependent on the nutrients it gets from food to function smoothly and optimally. However, the modern world is plagued with increasingly processed, calorie and sugar-laden, nutritionally poor foods that are not only responsible for weight gain but a number of health conditions as well.1. High Blood PressureAlthough high blood pressure does not have any symptoms, it may lead to serious complications such as heart disease and stroke. An unhealthy lifestyle can increase your risk of being overweight or obese, which can dramatically offset your risk of high blood pressure. Having a larger body size means that your heart has to work harder to pump blood to all parts of your body.2. Nutrient DeficiencyYour diet should contain a variety of fresh fruits and vegetables, whole grains, meat and other whole foods that provide plenty of nutrients your body needs to function properly. However, research shows that an average American consumes inadequate amounts of vital nutrients like fiber, potassium, calcium and vitamin D. There are many types of nutrient deficiencies that cause a set of problems each. For example, insufficient calcium can cause bone loss, not getting enough iron may contribute to anemia and lack of potassium may cause muscle weakness and fatigue.3. DepressionOmega 3 fatty acids are good fats many people aren’t getting enough of nowadays. Lack of omega 3s in your diet will affect serotonin levels in your brain, which can result in mood swing and depression. Not getting enough vitamin B6 and B12, zinc, selenium, magnesium and iron can cause depression as well. To combat depression, it’s vital to avoid processed food and sugar and stick to whole foods such as fish, nuts, seeds and whole grains as much as possible.4. Heart DiseaseIt’s no surprise that an unhealthy diet will contribute to coronary heart disease. The condition is characterized by the narrowing of your blood vessels, which leads to limited oxygen and blood supply to the heart. People who consume too much trans fat and sugar while not working out have a higher risk of coronary heart disease than others.5. Type 2 DiabetesType 2 diabetes is a health condition in which your body cannot process glucose. A large number of factors can contribute to diabetes, some of them include, a poor diet high in sugar, calories and processed food, lack of activity, a sedentary lifestyle and excessive stress.6. CancerPoor nutrition and lack of exercise can seriously weaken your immune system thus, inhibiting the body from being able to fight certain types of cancers in the long term. In addition, people who do not get sufficient nutrients from their diet are at a higher risk of cancers linked to nutrition and immune deficiency.7. ObesityObesity is one of the most common health concerns in the modern society due to inadequate nutrition and inactivity. The number of children and adults who are affected by obesity increases each year in the US and the WHO considers obesity as a global epidemic. Consuming calorie-dense, nutritionally poor sources rich in trans fat and sugar is likely to lead to obesity, especially if not paired with sufficient activity....

4 Exercises That Will Destroy That Muffin Top
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Previously considered a tasty treat, the muffin top is now one of the most dreaded aspects of the body and women want them gone asap. Unfortunately, crunches aren’t working for you but this is mainly because the muffin top is primarily fat but muscles such as the abs, glutes and lower back are attached underneath, making crunches ineffective in getting rid of them. However, working all of these muscles can help cinch your waistline and shrink that muffin top. The following are some hardcore exercises that will kill that muffin top, left and right.1. Dumbbell squat to shoulder press rotationHolding a pair of dumbbells with each hand by your side, bend into a squat as if you’re sitting on a chair. Push your hips back and keep your abs tight and back straight. When you’re returning to standing position, push the dumbbells overhead while twisting your torso to the right. You should feel your obliques working. Make this one seamless movement by lowering the dumbbells and going back to squat position. Repeat with left side. Perform 6 reps on each side.2. Lunge to overhead pressHold dumbbells in each hand at shoulder height and get into a lunge position. Bend your right knee to a right angle in front of your body, making sure your knee does not go beyond the plane of your toes. Keep the left leg extended behind you with the left knee slightly bent. Keep your neck and beck neutral. As you return to standing position, tighten your core and press the dumbbells overhead. Bend your knees again to return to lunging position and lower the dumbbells to shoulder height. Perform 6 reps on one side and repeat on the other side. To make this exercise more challenging, perform walking lunges while keeping other movements the same.3. Weighted Russian twistThis is definitely one of our favorites when it comes to killing the obliques. Sit on a mat with knees slightly bend and heels on the floor. Hold a heavy weight (5 to 10 pound) dumbbell, kettlebell or medicine ball in front of your chest and lean back, engaging your abs. The lower you lean back, the harder this exercise will be. Twist right and touch the weight to the floor and then twist left, touching the weight to the floor again. This is one rep. Perform 15 to 20 reps.4. Scorpion twistLie face down with your legs extended, your arms out and your palms touching the mat. Swing your right foot back bending the knee over your body and placing your foot as close as possible to your left hand. This should be one big motion done smoothly. Return to start and repeat on the other side. Perform 10 reps per side....

healthy itlian
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Who doesn’t love  Cold or Hot salad bowls? And who doesn’t love pesto pasta Salad Recipe? We are sure you guys can’t get enough of this simple dinner idea. Brown-rice, gluten-free brand of pasta is used here for that little extra healthier punch plus it cooks fast whilst the chicken is sautéing. The first time this recipe was put to action, it stole the limelight at a dinner party like a boss. The chicken adds up beautifully to the flavors making it a tummy filling dish. You can use a homemade pesto for that added punch of freshness but it will add up a little extra minutes to the cook time. Trust us, this bowl of chicken pasta will make your family very happy at that dinner table. Serve it cold as a pasta salad or as a hot delicious entree!Ingredients16 oz package pasta (gluten free)1 tsp olive oil2 cloves garlic, minced2 boneless skinless chicken breasts, diced1 sliced onionSalt & pepper to taste1/3 cup diced tomatoes1/2 cup pesto sauceArugula leaves (Optional)Method1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.2. Heat oil in a large skillet over medium heat. Saute garlic until tender, then stir in chicken. Season with salt & black pepper. Cook until chicken is golden, and cooked through.3. In a large bowl, combine pasta, chicken, tomatoes, onion, arugula leaves and pesto. Toss to coat evenly.Nutritional InfoServes 8Nutritional value per serve: Calories 326 Kcal, Fat 10 g, Carbs 40 g, Protein 17 gCheckout more than 500 healthy recipes in Mevo app now.Download fromiOS Appstore / Google Playstore....

killer calf
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Your calf is found on the lower half of your leg and is an important muscle for maintaining balance, supporting strength, and protecting you from injury. The calf surrounds your Achilles tendon, so all athletes, especially runners, should be sure to strengthen and stretch their calves.The calf muscles are actually two muscles working together. The gastrocnemius is the larger, rounder muscle at the top of the calf, while the soleus is the long muscle running horizontally up and down the lower leg. Here are three exercises that are perfect for targeting both of these calf muscles.1. Standing Calf RaiseThis is the standard exercise for targeting the calf muscle. Stand close to a wall so that you can reach out for balance. Keep your knees loose and not locked. Bring your weight onto the balls of your feet, tuck your hips slightly and engage your core. Slowly, with purpose, rise up onto the balls of your feet, squeezing your calf muscles. Pause at the top. Slowly lower back down to the ground. Repeat this ten to twenty times.If this feels too easy, there are two variations that will increase intensity. First, try standing on a step or a bench, with the balls of your feet firmly on the surface, but your heels hanging off. Sink your heels down as low as you can go, then rise up onto your toes. This increases the range of motion, making the calf muscle work harder.Secondly, add a dumbbell into the exercise. Holding onto a weight while you practice the calf raises will make the exercise more intense.2. Single Leg Calf RaiseThis exercise is very similar to the standing calf raise, except on one leg! Stand close to a wall, tuck your hips and engage your abs. Keep your knees loose and not locked. Pick up one foot. You can hook this foot behind the other leg, or simply hold it floating in the air. Slowly, rise up onto the ball of your standing foot, squeezing your calf at the top, then lower back down. Repeat this exercise ten to twenty times on each leg.The same variations for the standing calf raise apply to this exercise as well. Consider practicing it on a step, or add a weighted dumbbell. As with all exercises, be sure to maintain good form throughout. If your form is poor, adjust the exercise to make it easier for your body.3. Hiking, Walking, or Climbing StairsThese are three similar exercises that will all be very beneficial for your calves. Climbing up hills and stairs requires a lot of exertion on the part of your calf muscles. If you are lucky enough to live near some mountains, get outside and hit the trails! If you don’t have a mountain nearby, head to a nearby staircase, or go to your gym and hop on the Stairmaster. Alternatively, you can walk on a treadmill that is set to have a steep incline. All of these exercises will engage your calves and help you build strength.STRENGTHENING & TONING CALVES IS EASYBecause they are part of your legs, calf muscles are very easy to target. Yet they are so often ignored during weight lifting routines. If you want to protect yourself from injury and increase your overall strength, consider adding these calf exercises into your weekly routine. You’ll notice differences in no time!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...

guava sorbet
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I’m a hard core DESSERT LOVER and only I know how hard it is not to indulge in the sweetness of desserts literally every day. This summer, I made a lot of desserts at home as this way I could have easily controlled the sugar quantity and also omit various kinds of preservatives that the market available packaged dessert options contain. Fruits are very essential in my life and whenever I feel I need that sweet fix, I make some very easy yet delicious fruit sorbets at home. You would only need your favorite fruit, some sugar ( very less quantity, as the fruit already contains the natural sweetness in it), some lime juice and food coloring to make this one. Try GUAVA SORBET tonight and surprise you loved ones.Ingredients2 cups ripe chopped guavas1/2 cup sugar1/2 tsp lime juicea few drops of strawberry red fruit colorMethod1. Combine the guavas, sugar and 1 cup of water in a pan and bring to a boil.2. Simmer for 10 to 15 minutes till the guavas soften and the sugar syrup is of one string consistency.3. Cool slightly and blend in a liquidizer.4. Strain through a sieve and add the lemon juice and red food color so that the mixture is pink in color. Mix well and cool completely.5. Pour into a shallow container. Cover and freeze till it is firm.6. Serve small scoops in long stemmed ice-cream glasses.Nutritional infoServes 2Nutritional value per serve: Calories 250kcal, Fat 1g, Carbs 58g, Protein 1.5gGet more of such health and easy to make recipes in Mevo – Weight Loss & Fitness app. Available both on Android and iOS....

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Listening to music when you hit a gym to improve your workout isn’t a new trend, but it is not really appreciated by the traditional runners who prefer the peace and focus that comes with an earbud-free run.The question that arises is that does music negatively affects workout or does it actually boosts the performance?To find out the answer to this question, we poured through the results of multiple studies that have been conducted in this regard. The final conclusion of these studies was that music actually boosts the workout endurance. Let’s have a deeper look at the contribution of music in a fruitful workout-1. A good rhythm can elevate your moodEver wondered why the perfect song could make your tough workout, easy & interesting? An August 2013 analysis found that people often listen to music as a way to find self-awareness and change moods. No matter what happened an hour ago, you could use your playlist to help you escape negativity & power up your workout.2. Music triggers “want to move” modeIt has been proven scientifically that music possesses “high-groove” qualities, which is the main trigger for an effective workout. As soon as, you play the rhythm the brain gets excited and induces physical movement & boosts up the workout performance even without your consent.3. Music motivates you to go longerNeed to get through a tough interval session? Your playlist should do the trick! Journal of Sports and Exercise Psychology recently published a study, which explicated that listening to rock, and pop music while doing cardio workouts increases exercise endurance by 15 %, and also results in a more enjoyable exercise experience!4. It helps you stay off the couchThe results of a study explicated in Journal of Strength and Conditioning Research highlighted that athletes who listen to motivational music after a workout session stayed more active, and reported a lower exertion level than those who didn’t.5. A good rhythm can help you keep up the paceThe rhythm of the workout music stimulates the motor area of the brain as to when to move, thereby aiding self-paced exercises such as running or weight lifting. Effective responding to these time signals helps in an efficient use of energy levels, as keeping a steady pace is easier than a fluctuating one!6. It is a good type of distractionWorking out with music helps in lowering the distraction caused by exertion, which can benefit the overall performance by up to 15%. Basically, this implicates that your playlist has the ability to distract you & no matter how much you’re dreading that workout, you’ll go through it!All these facts have made it very clear that music and exercise make a good team to boost up workout performances! This discussion can be very well concluded with a statement by Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, “Music is like is a legal drug for athletes.”So plug in your ear pods and get ready for a great workout session now!...

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Detox teas aren’t new in the market. Celebrities such as Giuliana Rancic are popular for using tea diets to shed several pounds within a set period. Kendall Jenner recently claimed that she got her body runway ready by drinking as many as 12 cups of a lemon grass and green tea a day.By now, it’s well-established that any trend involving detoxing with just a fancy beverage is unsustainable for a long period.Chances are that surviving on tea for more than a day will leave you fatigued, irritable and incapable of performing any active tasks. However, a teatox or a tea detox that is designed to supplement an existing, healthy diet can actually benefit you massively, without taking a toll on your energy levels.WHY TEA?Unlike any other drink, the health benefits of tea cover all territories. One 2013 study showed that tea can help lower your risk of heart disease and stroke, while lowering blood pressure, improving cognitive health and mood and keeping your energy levels up all day along. Since traditional teas like green and black tea contain lower caffeine levels than coffee, they do not cause any energy crashes. In fact, some studies show that teas such as green tea could help you lose weight, possibility because of their caffeine content and its ability to boost metabolism.DETOX TEASGreen, black and white tea are amazing on their own, but you can boost benefits using a tea blend or detox tea with other added ingredients, such as:1. Ginger2. Garlic3. Red clover4. Milk thistle5. Lemongrass6. Peppermint7. Fenugreek8. Fennel9. Dandelion10. Chamomile11. Cilantro12. CayenneSuch ingredients contain properties that help support the liver – a major organ involved in the natural detoxification process of your body. Ingredients such as ginger can help ease oxidative stress in the liver and improve its detoxification ability.LOOK OUT FOR THIS INGREDIENTOne common ingredient found in detox teas you should keep an eye out for is a herbal laxative called senna. As a part of the detoxification process, senna helps cleanse the intestines, but taking too much or consuming it for too long is linked to a few side effects. These include electrolyte imbalance, diarrhea, dehydration and vomiting.We recommended consuming teas without any senna or laxatives, but if you still want to have it, consume it for a few nights only to prevent any harmful effects.HOW TO DETOX WITH TEAExperts suggest drinking tea when you wake up and before you go to bed, as it can help your system rev up in the morning and calm down in the night. Be strategic about the drinks you choose and avoid any tea with caffeine (green tea, black tea etc.) in the night as it may interfere with your sleep.If you love tea, you may drink several cups a day. A word of warning, if you’re sensitive to caffeine, you may be able to handle five to seven cups without any issues.THE MOST IMPORTANT PART…Is not your tea blend but what you have on your plate. A tea can be treated as a supplement for detoxification but consuming a diet filled with processed food, sugar and trans fat will make your teatox ineffective.In order to get the most out of your tea detox, be sure to consume plenty of fruits, vegetables, whole grains and healthy sources of protein and good fats.Download Mevo app now from Google Playstore/App Store to get amazing healthy quinoa recipes which will keep you motivated to accomplish the weight loss goals faster and live a healthy life.Sign Up on Android or Iphone....

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