When on a weight-loss mission to fight the battle of bulge people take actions ranging from a sensible diet to making ill-guided efforts. In order to get faster results, people get so anxious that they try all unproven and potentially dangerous things that can backfire and cause serious health problems. Here are some dangerous strategies/actions you should avoid when trying to lose weight:
1. Skipping meals
It is one of the most common weight loss mistake that is really harmful and carries a misconception in the mind of numerous people. Most people believe that if they deprive their body of food, they will definitely lose weight faster. Apart from being a blunder in the weight loss journey, it could be really harmful for your body too. When you deliberately refuse to eat the body signals the organs to slow down the metabolism process. Clear this misconception to fasten the weight loss process and controlling the harm it does to your body!
2. Avoiding exercises
Avoiding exercise is a huge weight loss mistake you might be making. Exercise is one of the most successful ways that actually helps to lose weight. To put it very clear the main two pathways for weight loss are – incorporating a good diet plan and engaging in physical exercises. If you really want to achieve the set goals, make time out for exercises either visit a gym or choose a workout you could do at home!
3. Diet foods and supplements
Losing weight is a daunting task and if you are depending on some miracle “quick-fix” fat burners, then you have probably been dreaming. Along with this, unlike the other medication drugs, weight loss supplement manufacturers don’t have to prove that their products are safe. All the products that claim to be natural and safe aren’t necessarily good for you. It is best to stick to natural ways to lose weight which broadly include – healthy food and exercising. Still if you’re thinking about taking any weight loss product, ask your doctor first.
4. Diet food; without portion control!
Even if you are having healthy and weight loss friendly food it doesn’t mean that you intake as much as you want! Replace the big bowls, plates and containers with small sizeable plates for all your meals. Reducing your portions with small sizeable plates has proven to be the best method to check over-eating. If you have been making this weight loss mistake, check it accordingly.
5. Not chewing the food properly!
Some of the major side-effects of not chewing your food apart from weight gain includes – poor absorption of vitamins and nutrients, constipation, abdominal spasms and bloating. Chewing food could possibly prevent a number of these daily discomforts and also aid in the proper transport of nutrients in your body.
Over to you!
Do you make any of these weight loss mistakes? If yes, then it’s time to make small corrections and actually boost up the weight loss process!
“Just when you think about giving up. Remember why you have held so long!”
Weight loss is a long and tiring journey, but the results are really gorgeous. If it would be easy everybody would be able to do and achieve what you want to! In this long and tedious journey, it is but natural to get demotivated and off track but the key is to stick on and face all the hardships with willpower and dedication!
Here are some tips which will help you stay motivated to jump over all the hurdles achieve your goals:-
1. Quiz yourself
Want to get instant inspiration to stick o your goals? Just quiz yourself and while you answer these questions it will actually help you to boost the motivation levels by reminding you of why you actually started this at the first place. It keeps you dedicated and active towards your goals. Nothing works better than self-motivation!
2. Shift focus from the scales
Rather than getting frustrated by being focus on weight scales concentrate on your happy and relaxed mood after you have eaten something healthy or worked out. The amazing feeling you get after a good workout not only helps in burning calories but also acts as a reinforcement and motivation angle!
3. Build a constructive plan
To be successful, the first thing is to get the planning right. Treat your goals as objectives and once you’ve determined exactly what you want to achieve and your deadline, work backwards to create a monthly plan of realistic action. Keep your plans free of ineffective strategies like fad/crash diets or fasting!
4. Reward yourself
Rewards such as a cheat day or a day off the exercises not only boost the weight loss process but also keeps you motivated in the long run! Instead of waiting until you’ve reached the final finish line keep smaller goals and as soon as you achieve reward yourself for the good work! If you follow this strategy you will be able to sail smoothly through this journey.
5. Ask the mirror
Display your favorite pair of skinnies or bikini as a motivator in your wardrobe. Pick up something that you’ll look forward to wear and hang it in your wardrobe. Try it in front of a mirror and see the areas you need to work upon to make that dress look fab. This practice will really spike up your motivation when you hit the gym or workout zones next time!
6. Be active, Be competitive
When it comes to losing weight being competitive is really important to get successful. It has been shown through various studies that group or team based workouts can help you lose up to 20% more weight than you would if you did it alone. So rather than going for a workout alone take your friends or family members along to reap in more benefits!
So try to motivate yourself with these tips and avoid breakdowns. Just remember that change is hard when you begin, a little messy in the middle but the result at the end is really gorgeous!
Have you ever looked at someone with a svelte figure or rock solid abs and felt a twinge of envy? Do you have that one friend who eats like there’s no tomorrow and still doesn’t gain an ounce of weight? After spending your entire adult life struggling with your weight, are you left wondering what you’re doing wrong? Here are 7 eating habits slim people embrace – the secrets to their staying healthy, feeling fit and looking like a million bucks.
1. They’re smart about eating out. Slim people eat out as an indulgence, not a habit. They choose restaurants that offer healthy options (salads, low-calorie variations). They avoid buffets like anathema (the temptation to sample all the dishes can mean thousands of calories). They choose dishes that are grilled, baked, boiled, or roasted as opposed to pan fried or deep fried. They order a salad to fill up on a healthy starter and share their main dish with a companion. They choose clear soups and cold soups over thick and creamy ones.
2. They choose wisely when it comes to sides and extras. Reaching for the complimentary bread basket and slathering on some butter means you’ve consumed a chunk of calories before your meal has even been served. Slim people skip extras like cheese, French fries, and sauces loaded with calories. Instead, they opt for healthier sides like coleslaw or bean salads but go easy on salad dressings which can be packed with calories.
3. When they snack, they snack healthy (think whole grain, low-fat variants). Fruits are packed with healthy nutrients and are incredibly filling due to their fiber content. Slim people tend to enjoy seasonal fruits as a snack rather than reaching for that bar of chocolate.
4. They eat slowly, relishing the food. Wolfing down your food does not give your body time to send signals to your brain that you are satiated. Slim people pace their meal and allow their brain to register a sense of fullness (usually 20 minutes) so they don’t overeat.
5. They exercise portion control. Eating one slice of pizza isn’t nearly as bad as downing a beer and four slices of pizza. Slim people tend to eat small portions, especially when they’re indulging in high-calorie foods.
6. They avoid empty calories (e.g. cola drinks) which contain no nutrients whatsoever and are calorie rich. Slim people make it a habit to drink water – the elixir of life – it’s calorie-free, it’s good for your skin, it keeps you hydrated – the benefits are many. If they must drink something besides water for the sake of flavour, they choose low-calorie options like lemon water, buttermilk, or coconut water.
7. They read labels when they go grocery shopping and avoid buying food labeled rich or creamy. Slim people buy healthy food so they’ll eat healthy food. Next time you go grocery shopping, make note of a slim woman’s cart – more often than not it will be filled with fruits and vegetables rather than processed or canned foods.
Make these eating habits a lifestyle choice and you are sure to notice a difference. Combine them with exercise and the results will be sensational! It will be others who’ll be looking at you with envy.
If you’ve recently been diagnosed with type 2 diabetes, you’re probably feeling overwhelmed. If you’ve lived with the condition for some years, you know what a struggle it is. You are, in all probability, like 80% of people with type 2 diabetes, overweight or obese, and you may not have exercised in years. The thought of plunging into a workout routine may seem intimidating, but weight loss is a natural healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off insulin and could even “cure” the disease.
“No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight,” says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.
Excess weight is a cause of diabetes and some drugs used to treat diabetes can actually result in weight gain. While it may seem the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.
• Studies have shown conclusively that intensive lifestyle interventions including weight loss decrease overall risk of diabetes by 58%.
• According to a study published in Annals of Internal Medicine, an increase in body mass index (BMI) is the most important factor contributing to the increase in diabetes prevalence.
• Losing just 5-10% of body weight in overweight people has been shown to significantly reduce blood sugar.
• Dropping as little as 10-15 lbs of weight is proven to not only lower blood sugar, but also reduce cholesterol, bring down blood pressure, and decrease stress on joints, resulting in better sleep, better energy, better fitness, and better overall health.
• Larger amounts of weight loss (100 lbs) have been shown by studies to decrease the prevalence of type 2 diabetes from 27% to 9% after 6 years.
• The earlier in the course of the disease weight loss is instituted, the more effective it is likely to be.
• Staying fit and active, eating a healthy well-balanced diet, and being at an ideal body weight makes it easier to control blood sugar.
• Exercising redirects glucose to the muscles, which in turn brings the level of glucose in the blood down.
• Research has shown that people who have a family history of type 2 diabetes are more likely to develop the condition themselves. Weight loss is critical in these people because a healthy weight (BMI 25 or lower) reduces their chances of getting diabetes by up to 90%.
• The Diabetes Prevention Program, a major study of more than 3000 patients showed that moderate diet and exercise of about 30 minutes or more, 5 or more days per week, resulting in a 5%-7% weight loss could delay and possibly even prevent type 2 diabetes.
• Weight loss helps control diabetes in two important ways. First, it lowers insulin resistance and allows natural insulin to work better at lowering blood sugar levels. Losing weight brings down blood sugar levels and this may result in reduction in diabetes medication or stopping it altogether. Second, it improves cholesterol and blood pressure levels and reduces the risk of heart disease.
• It is not important to reach a goal weight to prevent or reverse type 2 diabetes. Simply getting your body going in the right direction of weight loss creates a metabolic environment in the body that makes it less likely to develop diabetes.
• Evidence shows that a 10% reduction in body weight can lead to as much as a 50% reduction in fasting blood sugar levels.
• Lowering BMI by 5 units can dramatically reduce the risk of diabetes according to new research. Findings show that even severely obese patients with diabetes can potentially put the disease in remission.
Weight loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and weight loss program after a discussion with your physician. Set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don’t have to be a spectator to your own health. In conjunction with the treatment your doctors are prescribing, take an active interest in your own wellbeing and adopt weight loss as a means to fight diabetes.
Are you also one of those who top up their fries and burger with diet coke considering that it is less fattening than the regular coke? Considering the impact of sugar on weight gain people have now switched their preferences towards various artificial chemicals that have been invented to replicate the flavors of sugar. These chemicals are known as “artificial” sweeteners; they are sweet in taste and are often added to foods and beverages that are labelled as weight loss friendly!
There is a big misconception which highlights that to reduce weight and lower blood sugar artificial sweeteners can be helpful. The truth behind this is that these sweeteners can actually increase your caloric consumption, appetite, and ultimately weight. The main aim of these sweeteners is to satisfy your sweet craving without loading you with calories, but recent studies have explicated some detrimental effects of its consumption which definitely outweighs any benefits these sweeteners may have for weight loss. Following are a few major consequence of including artificial sweeteners in you weight loss and diet regime:
1. When consuming artificial sugar, you tend to eat larger portions
The main reason behind this is that when people consume foods with artificial sweeteners they tend to rate them as “healthy food items”. This is because people forget that though it low in sugar but it still contains calories in the form of carbs, fats and proteins. Along with this, many studies have shown that the number of calories consumed from foods with natural sweeteners and foods with artificial sweeteners is almost same. This simply means that there is no calorie reduction by switching to artificial sweeteners!
2. Hidden carbohydrate intake
Mostly these sweeteners are used in bakery items which have high carbohydrate content. Though insulin-stimulated from carbohydrates are important for energy and healthy fats yet it must be considered that excess sugar or starch are converted into fat and cholesterol. This makes it clear that though artificial sweeteners contain negligible calories yet the associated calories also contribute in fat gain and ultimately delay the weight loss process.
3. Increased sweet cravings
It has been explicated that sweet flavors sizzle the taste buds and increase the appetite; despite of their source. Since artificial sweeteners are sweet they are bound to increase your temptations for sweet and carbohydrate products. Along with this, if you consume sweet or starches you really need to move and exercise in order to burn them off else they can result in weight gain. This makes it clear that when you have artificial sweeteners rather than consuming less calories you tend to intake them more.
4. Metabolic confusions
Along with this, another major reason as to why artificial sweeteners act as a blocker in the weight loss journey is that your body does not get be fooled by the sweet taste without the associated calories. The scientific reason is that when you eat something sweet your brain release dopamine which activates the brain’s rewards system along with releasing the appetite-regulating hormone. This plays an important role in informing your brain that you are full after certain calories. Since you try to trick your body with artificial sweet, the brain get activated but does not receive the associated calories. Hence, there is an overall metabolic confusion which ultimately results in excessive eating.
5. Research refute the diet claim
Studies that have been conducted over the period of last 30 years have highlighted that artificial sweeteners stimulate appetite, increase cravings for carbs, and produce a variety of metabolic dysfunctions that promote fat storage and weight gain. It clearly refutes any claim that highlights the use of artificial sweeteners for weight loss!
Though artificial sweeteners have the potential to benefit the people suffering from diabetes or high blood sugar, but their use can actually hinder the goals in terms of weight loss. Instead of using natural or artificial sweeteners try to include other natural replacements like agave or honey!
Did you ever try step aerobics to achieve fitness? Step aerobics refers to a high-intensity training which requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it does not need too many equipments – get a step and a pair of gym shoes and you are all set. The entire workout revolves around ‘stepping’ which, being a low-impact movement can be done anywhere. Though strength and other exercises also hold their importance but aerobic activities burn more calories than any other form of physical activity. Aerobic steps and benches are an excellent tools when you need that weight-loss punch!
According to Harvard Medical School, step aerobics is an effective way to burn a huge amount of calories. The rate at which you’ll burn the calories is dependent upon 3 things – your current weight, intensity of exercises and its duration. A 155-pound person will burn 260 calories during 30 minutes of low-impact step aerobics while a 185-pound person will burn 372 calories during 30 minutes of high-impact step aerobics.
Types of step aerobics
Some of the most common exercises you can do with the aerobic steps are highlighted as under:
A. Just Step
Turn your basic workout into a high-intensity one by simply stepping on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping and help you burn off extra calories.
B. Kick Steps
Start with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks.
C. Incline Pushup
An incline pushup is a same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up.
D. Alternating Knee-Ups
This one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge and better the results. These can be done one at a time or in alternating sets.
E. V-Step Raise
This is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic.
F. Side Step Kick Out
Start on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side!
Benefits of step aerobics
You will be able to reap in multiple benefits if you start exercising with an aerobic step. Some of the major impacts it would make are highlighted as under:
1. Being a high-intensity workout, it burns more calories in comparison to other workouts.
2. It is the best exercise for so-called “spot reduction” which directly targets the lower body and belly.
3. It’s a sure shot way to tone your heart and limbs.
4. Leg and buttock muscles receive a great workout from this exercise technique, and will become sculpted and toned over time.
5. It also helps to build physical endurance, balance, and flexibility.
6. It is a hassle-free workout routine that can be easily customized.
Points to remember
Follow these considerations before you start with steps aerobic:
1. Warm up your arms and legs before using the step!
2. Practice aerobic step with cool down movements to get your heart rate back down.
3. Stop, if your joints start to hurt during the activity.
4. If you have a history of knee problems, avoid it.
So what are you waiting for? The bottom line is that you should incorporate the aerobic step in your workout to multiply your efforts and gain maximum output!
Want to save time by skipping your warm-up sessions? Don’t! Your warm up is the most important part of your exercise routine. No matter how long you have been exercising or how good is your stamina level you should always begin your workout with a proper warm-up. The major reason that warming up is laid so much stress is because it stimulates the cardiovascular system and warms up the muscles that you will be using during the workout. Many studies have shown that lack of such sessions increases the risk of injuries during exercise sessions.
TYPES OF WARM-UP
Some of the common types of warm up sessions are explicated as under –
It is the least effective form of warm-up as it makes use of external sources of heat like sauna, spa or steam rooms to help your body warm up and get charged. This method is not effective unless accompanied by one or more of the other types of warm-up because they do little to increase the temperature deep within the muscles.
This type of warm-up plays an active role in stimulating and ultimately increasing the flow of blood to the muscles. Some of the common activities which come under this type include – stretching, jogging, jumping jacks, aerobics step, basic calisthenics moves. These activities play a role in strengthening the cardiovascular system and lungs which ultimately prepares your body for vigorous workout sessions.
This warm-up is required for specific activities like training with weights. The name makes it clear that this type of warm-up prepares the targeted muscles that will be used in the specific sessions.
BENEFITS OF WARM-UP
Here are some vital reasons for starting out with a warm-up and avoiding the shortcut route.:
1. It prepares you mentally for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery helps in relaxing your body and build concentration.
2. A proper warm up session increases the blood flow to the working muscle which helps in decreasing the muscle stiffness, reduces the risk of injury and improves performance.
3. It also helps in breaking down the chemical complex of oxygen, which enables it to separate from the blood and ultimately enhance oxygen delivery to the muscle for better output. This ultimately helps in increasing endurance levels!
4. Contraction and reflex times are improved with higher muscle temperatures.
5. Exercising without warm-up places a potentially dangerous stress on the heart. Warming up reduces the stress on the heart.
6. Sweat is good for weight loss and warm-up promotes sweating. Sweating reduces the amount of heat stored in the body.
7. The probability of overstretching a muscle and causing injury is far less if your body is properly warmed up.
8. Warming up helps in preparing the cardiovascular system for impending workload.
DURATION OF WARM-UP
Prior to your more specific warm-up, a general warm-up should last for at least 7-10 mins. The more vigorous the exercise program or higher skills required in the workout, the longer the warm-up should be.
Heart rate is a good indicator for judging the effectiveness of your warm-up. The heart rate should be no more than 10 beats above or below the low-end of your training heart rate range. A break of light sweat is also another good indicator of a sufficient warm-up.
Today we are going to have a look at the benefits of yoga asana – Surya Namaskar for weight loss. People around the world have been looking for the best exercise routine that can help them stay in shape. The simplest answer to this problem is something that has been around for thousands of years and has withstood the test of time. It has been recognized as one of the most wonderful and simple techniques for losing weight. It is ancient, powerful and something that has been practiced for over many centuries. Not only it helps in boosting the weight loss process, it also strengthens the body, improves blood circulation, the breathing and keeps the body limber and in shape. A perfect fitness coach for your body, absolutely free of cost –
Surya Namaskar | Sun Salutation for Weight Loss
So without any further delay, let’s explore the ways in which, this ancient yoga technique can help you to shed off those extra pounds.
What is Surya Namaskar & how is it helpful for weight loss?
“Surya Namaskar” is Sanskrit word which, means obeisance (Namaskar) to the Sun (Surya). It is a set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout. These asanas have a phenomenal impact on the waist, throat, chest, heart, stomach, intestine, and legs. In simpler words, Sun Salutation or Surya Namaskar is a complete body workout in itself. This yoga technique is also the base of power yoga which aims at achieving more health benefits in less time.
Though the exercise can be performed any time during the day, but it is best done while the stomach is empty, before eating. It is a yogic exercise, which consists of 12 particular postures, one following another, in a fixed, cyclic order to ensure improvement and good health in one’s digestion, agility, rejuvenation, beauty and longevity. It will also help one lose weight and trim the waist.
Surya Namaskar & Weight Loss
To lose some weight with the help of Surya Namaskar, incorporate the following steps into your daily schedule and see quick results –
1. The first step is to learn how to do Surya Namaskar the right way. All the 12 asanas of surya namaskar, need to be performed with precision to see visible weight loss results!
2. You need to perform it every day at the same time to lose weight faster. If you would like to stay motivated throughout the exercise routine, try some soothing and gentle music.
3. You should perform the steps at a slow and steady pace. It would take around 12-15 days to perfect all the 12 poses. This will also allow you to build strength and get slim faster.
4. Once you have built enough strength, increase the number of rounds you do! For effective weight loss, you could practice surya namaskar for about 6 days a week and do a total of 12 rounds.
5. End your yoga session with 5 mins of stretching and relaxation poses like Shavasana (Corpse Pose).
Surya Namaskar & Calories
Studies have shown that if a person does 1 minute of Surya Namaskar he is likely to burn 3.79 calories. Also, the time taken to complete a round of Surya Namaskar exercise is around 3 mins 40 seconds. Therefore, it indicates that the calories burnt in 1 Surya Namaskar full round can be up to 13.91 calories. The further extension to the calculation of calories is that 1 pound of fat equals 3,500 calories. So, if you want to reduce a pound every week, on an average you are required to burn 300-400 calories. So using these values, the efforts required by an individual will bear the following results –
1. 18 mins > 250 calories
2. 25 mins > 350 calories
3. 40 mins > 500 calories and so on!
Tips to remember
a) Try to practice Surya Namaskar in the morning.
b) Before you start, do warm up stretches, which will help you ease into the yoga routine and also prevent injury.
c) You should be performing every move in a slow manner for better results.
d) If you want quick results, do 6-7 sets on a daily basis.
To sum up the discussion, Surya Namaskar is the mantra to lose weight and stay peaceful, healthy & fit. Yoga has been there since time immemorial, and nothing can be wiser than opting surya namaskar to reduce weight! So go get out of that bed and gift yourself a new body NOW!
To Know More : Sign Up on Android or Iphone
In the past few years, a disturbing trend has developed where, for some people, there is a fear around eating carbohydrates. High carb foods such as bread, pasta, rice, and potatoes have got a really bad rap as being weight-gain monster foods when in reality this is a myth.
Carbohydrates, including those which come from the humble potato, are actually high-energy foods that our body needs to be able to survive. If we don’t have enough carbohydrates to meet our energy needs, then our body’s metabolism actually slows down as it goes into starvation mode to preserve energy reserves, and that can lead to weight gain. With all high carb foods, it is not the carbohydrate itself that will make you fat, but the quantity, type and amount of activity a person does that are the most important factors.
Eating potatoes in their simple form will not cause weight gain. However, what potatoes are eaten with, and how they are prepared, is what makes them fattening foods. Often potatoes are fried in oil, or served with butter or sour cream or high-calorie sauces. Eating large quantities of potatoes prepared this way could cause weight gain and fat stores, especially accompanied by inactivity. When you are not burning the energy from carbohydrates effectively by doing exercise or some other form of movement, then your body will store the excess energy as fat.
This is the case with any carb-rich food- you need to burn the energy you are consuming by eating that food. If you eat more energy-whether that be in the form of carbs or other foods- than what your body is exerting, then you will put on weight.
As it is, the energy consumed from eating a high-carbohydrate food such as the potato is less likely to lead to weight gain than eating a high-fat food, because carbohydrates contain about half the amount of energy compared with fat. Choosing high carb over high-fat foods is definitely better if you are watching your weight.
Other factors to consider are the glycemic index (GI), which is a measure of how quickly a food converts to glucose, and the glycemic load (GL) which measures how much a food converts to glucose. If gaining fat is a concern, it is best to avoid foods with high GI and/or GL. However, despite people fearing potatoes as a high GI/GL food, in reality, they are on-par with other high carb foods such as bananas and lentils.
So, at the end of the day, when potatoes are eaten along with lean protein, healthy fats and other high fibre fruits and vegetables, they will very unlikely cause you to gain fat. Most healthy and active people can eat potatoes and sweet potatoes without worrying about their weight.
If eating potatoes, or any carbohydrate, choose complex forms such as brown grains and whole grain cereals for example. Sweet potatoes are also an alternative to regular white potatoes, and may be slightly better in terms of GI and GL- though only marginally. At the end of the day, do not stress about eating potatoes in moderation. Like all vegetables, they are healthy, delicious foods when eaten in their most natural form and they can also be very satisfying. Eaten in moderation in combination with exercise or an active life, potatoes are good for you and will not make you fat.
All you need is a 7-minute workout to get in shape… Does it sound too good to be true? Is it a fad? No, it is not a fad and it actually works! The main theory behind this HIIT workout program is that it combines both the strength training and cardio exercises in such a way that they produce measurable health benefits. The experts consider that the trend of 7-minute workout is far beyond a fad as it is based on scientific research. The fact that you can actually see the results of your physical actions without spending hours in a gym is really a big revelation but what matters more is the actual effectiveness of the program.
The major psychological benefit of such programs helps in reducing the number of dropouts as many people become discouraged from going to the gym, because they believe that they can only receive health benefits if they have hours and hours dedicated to their fitness. The impact of the notion that the same amount of fitness can be achieved in 7 mins as the full fledged workout routine makes the dream of getting into shape really achievable. Along with this, it is obvious that if people start an activity with a positive feeling, they are more likely to stick with it!
The underlying principle of this workout is that even the busiest people can spare at least 7 mins and that too for their health. The program is easy to squeeze into your daily requirements and also assures success which makes it effective in long run. As for the basic physical results, the science has already proved the benefits of interval training on cardiovascular and general fitness for years. Along with this, a new research has been conducted which sheds some light on the minimum amount required to earn a measurable benefit.
The major focus of the short, intense interval training is the afterburn. The metabolism gets charged up and even after the workout the calorie burning continues for hours very much similar to what it does when you go for a long run or lift weights for a half hour. Though it is true that the average person will likely see more and better results from spending more time exercising, the new 7-minute promise gives us all a good place to start.
Not to forget the fact the exercising can itself make us feel good and the consistent patterns of the 7-minute workout can help balance neurotransmitters. Along with this, 7 minutes is enough time for the body to release the endorphins hormone which is responsible for boosting a person’s mood. Along with this, it is the feeling of exercise euphoria is likely to motivate individuals to being more active and dedicated towards exercising!
So no more excuses, make sure to dedicate the small duration of 7 minutes towards workout and exercises and see the maginificient weight loss results.
Dried fruits are really a convenient snack, a quick way to satisfy the sweet tooth cravings, and people also assume that they get the exact amount of nutritional benefits like they get from fresh fruits. The truth is “not really”! There are many studies that have been conducted to evaluate the nutrients of dried fruit and it has been indicated that they are really rich in fiber, vitamins, magnesium, potassium and calcium but before you actually fill your kitchen cupboards with them here are some facts that must be considered:-
1. You eat more than you think
In all the dried fruits, water is removed and they carry less volume than the fresh ones. For example: you would not eat 10-12 fresh apricots in one sitting, but you are likely to have a bag full of dried stuff of the same. Even though a dried apricot is a fraction of the size of a fresh one, the two contain the same number of calories and sugar. This ultimately results in overeating and ultimately disturbing the overall weight loss targets!
2. Sugar crash
To make them more palatable, dried fruits are normally loaded with artificial sweeteners and sugar—cranberries and pineapple are two of the biggest offenders. This is the major reason for making these fruits taste like a candy. The presence of this element makes them an unlikely choice for weight conscious people. To cut out added sugars, dried fruits should contain only one ingredient: FRUIT!
3. Blasting with calories and carbs
A small portion of dried fruits can make a deep impact on your daily calorie intake. Consuming an extra 250 calories per day from these dried fruits could contribute to as much as 2 pounds of weight gain in a one-month time frame. Due to the presence of excessive calories and carbs presence the consumption of dried fruits unnecessary delays the weight loss plan!
4. Gastrointestinal problems
Dried fruits are high in fiber, which is an essential nutrient to improve the regularity and promote bowel health, but too much fiber bothers your gut, especially if you do not normally consume high-fiber foods. These foods are responsible for problems like gas, abdominal cramping, bloating, constipations, and even diarrhea. Simply avoid these negative effects by restricting the intake of dried fruits to minimalistic.
5. Processing & package practices are at fault
The preservatives and packages that are used to increase the shelf life of these dried products are also very harmful from health perspectives. Sulfur dioxide, which is commonly used as a preservative in these products, has been commonly held responsible for stomach upset, allergic reactions, and even asthma attacks. Along with this, the glossy look of these fruits is accredited to an oil coating. Though it may reduce clumping during processing, the oil increases the likelihood of spoiling from oxidation.
The final judgment to the discussion can be put forward that even if these products are a good source of vitamins, minerals, and fiber but the added drawbacks quickly offset any nutritional benefits dried fruits provide. The best time to have these hydrogenated fruits is before the workout as they high in carbs and act as a great source of energy. Check the nutrition facts before you actually decide to have these dried fruits (go for those brands that do not add any added sugars or sweeteners) and in case of doubt simply go for fresh alternatives, as they are always the best!
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. In the vast majority of cases, you can get rid of water retention by making a few lifestyle changes, which isn’t always easy, but it is within your power. Check the following tips to get rid of unwanted water retention in your body:-
1. Avoid too much salt
Kidneys are responsible for balancing the amount of sodium and water in the human body. If the sodium levels are high then the kidneys hold on the extra water to dilute it. If you regularly intake high amounts of salt it eventually results in water retention and high blood pressure. If you want to get rid of water retention the key is to stay away from products that are high in salt content like – processed foods, canned foods, processed meat, and frozen foods. The ideal intake of sodium in a day should be less than 1500 mg!
2. Drink plenty of water
It may seem contradictory, but increased intake of water is a sure shot way to cure water retention in the body. When your body is well hydrated it is less likely to hold on the excess water in an attempt to maintain sodium balance. The best way to calculate the ideal water amount you should have is to drink half your weight in ounces each day. Like if your weight is 140 pounds, you should drink 70 oz of water per day.
3. Sweat it out
Sweating is a mechanism adopted by the body to regulate its temperature. If you are sweating it automatically indicates high metabolism levels and its efficient working. Along with this, it is worth noticing that water retention is not only related to water but also the sodium that is trapped under the skin. Initially when you start sweating it tastes like salt but after a while it tastes like regular water. This simply indicates that you have sweat out most of the sodium that was being retained underneath your skin. Once again when sweating be sure to have handy water as you not only sweat water and sodium but some essential vitamins also!
4. Eating healthy and balanced diet
Water retention basically indicates that either your body is getting too much or too little of what it deserves. A healthy balanced diet mainly consists of fruits and vegetables, whole grains, lean meats, etc. Potassium-rich foods like banana, berries, watermelon and spinach also play a key role in effectively managing the fluid levels in the body. Along with this, foods full of fiber like whole grains, greens, seeds, and fruits can also aid in reducing water retention. Further the high calcium products like milk, yogurt, buttermilk etc. also play an influential role in handling the water retention in problem. Aim to take in 1200-1350 mg of calcium, per day, to cure water retention.
5. Sip on the herbal tea
Many herbs are slightly diuretic. Parsley is the best known one. Take two teaspoons of dried leaves for each cup of boiling water and seep for ten minutes. Drink three cups a day.
6. Avoid caffeinated drinks and alcohol
If you want to get rid of water retention stay away from caffeinated drinks and alcohol. Drinking lots of alcohol or too many caffeinated drinks may lead to dehydration and cause fluid retention.
If you follow the guidelines above, you will not only get rid of water retention, but you will also be able to lose weight faster, become a much healthier person, and get resistant to the plethora of other maladies that spring forth from the imbalance of unhealthy lifestyles!a