Cumin seeds/Jeera is the dried seed of the herb Cuminum cyminum, a member of Apiaceae family commonly known as the celery, carrot or parsley family, a family of mostly aromatic plants with hollow stems. Cumin seeds are used as a spice for their distinctive flavor and aroma. It is globally popular and an essential flavoring in many cuisines, particularly South Asian, Northern African and Latin American cuisines. These seeds are very famous for their medicinal benefits having spicy flavour and slightly bitter taste. It has lots of pharmacological effects on the human body health because of its medicinal properties including anti-tumour, anti-diabetic, anti-epileptic, immunologic, antimicrobial and etc activities. Let’s explore some of the major benefits of including cumin seeds in your daily food intake in detail –
1.Fastens the weight loss process
Daily intake of cumin water helps to aid the strategy of weight loss. It helps to do so by stimulating the appetite and also removing the toxins from the body. It treats various digestive disorders like bloating and gas, which are also a hindrance to effective weight loss strategy!
2. Boosts metabolism levels
Want to boost your metabolism levels, which are responsible for faster weight loss? Cumin is said to increase the heat in the body thus making metabolism rate higher and more efficient!
3. Improves the working of digestive system
The presence of thymol and other essential oils in cumin seeds stimulate the salivary glands thereby helping in the better digestion of food. Apart from this, it strengthens a sluggish digestive system. Hence, if you suffer from indigestion/constipation problems try to include timely intake of cumin water to improvise it.
4. Detoxifies your body
Detoxification of the body is also very important for a healthy living. Cumin seeds are full of dietary fibers, which remove the toxic materials in the body and also cleanse the skin to make it clean, fresh and rejuvenate.
5. Promotes better sleep
Can’t sleep? Cumin seeds are here at your savior. Regular intake of cumin water helps in treating the sleep disorder and enhances the sound sleep, which is also a requirement of an effective weight loss regime. So have a glass of cumin water to ensure healthy sleep patterns!
6. Regulates blood pressure & heart rate
Cumin seeds have a high level of potassium, which owns the responsibility of maintaining the electrolyte balance in the body. This mineral not only helps in the regulation cell production but also helps maintain your blood pressure and heart rate. The regulatory properties of cumin make it a must have for patients who have heart disease to keep it under control and others as it helps to prevent such diseases as well.
7. Targets whole body
Cumin is rich in the flavonoid phenolic anti-oxidants like zea-xanthin, carotenes and lutein which have lots of beneficial effects on the body – reduces swellings, relieves breathing difficulties, improved bowel movements, relief joint infections, treat umbilical hernia, treat intestinal diseases, eyes problems and toothache!
To ensure that you don’t miss your daily intake of this super seed, have a glass of cumin water in the morning. It is very simple to make it, just follow the simple steps: –
Cumin seeds 1 tsp
Water 250 ml
1. In a glass, soak the cumin seeds overnight.
2. In the morning, strain it into your cup and enjoy.
1. Take a pan and add 1 teaspoon cumin seeds to it.
2. Heat it a little on low flame for about 5 seconds.
3. Now pour water into it and let it boil.
4. After boiling, let it be covered and kept aside for about 4-5 mins.
5. Strain it into your cup and enjoy it warm.
6. You can add honey or a pinch of salt into it as per your requirements!
Don’t forget to take this in the morning to boost your metabolism and eventually lose weight faster!
Guess which fitness equipment could you purchase for less than $10, that can easily fit in small space and can be used by everyone from young to adults??? The answer is simple: It is SKIPPING ROPE! It is obvious that every one of us has or at least tried jumping a skipping rope in the past. It is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span.
How to do skipping the right way?
If you are well versed with the right method of skipping it is great, but just in case you are a little confused then follow this simple method:
The basic way to do skipping is to keep your feet together with your elbows close at your sides. Hold the rope behind you with the middle touching the floor just behind your heels. Swing the rope and jump a few inches off the ground as the rope swings around to your front. Move your wrists and forearms, not your shoulders. It is a little difficult to coordinate your body with the rope as you need to assure that the rope hits the floor when your feet/body is in the air, but that is main key of doing this exercise effectively!
How much calories does it burn?
The answer to this question is: As much you want! This is because the number of calories you burn from skipping is variable as it depends on your body weight and the level of intensity. For example: If you are an extremely overweight, you need more energy to jump up so you burn more calories than a lighter person, but even if you are a light person you can burn more energy too if the intensity is on a higher level. On a generic basis, skipping when done properly would help burn at least 600 calories in 30 mins and is actually great for your heart since it really pumps up the heart rate much faster than any other type of cardio.
Benefits of skipping
Some of the major benefits of including skipping in your weight loss regime are highlighted as under:
a) It is a high-intensity interval training workout, which makes it one of the best cardio exercise. Skipping burns more calories in comparison to running. To make the difference more clear: The effort it takes to jump rope for 10 minutes is the equivalent of running a mile in 8 mins! Along with this, British Rope Skipping Association has explicated that 10 mins of skipping can have the same health benefits as a 45-minute run.
b) Skipping is a no equipment form of exercise. All the equipment that the skipping exercise requires is a jumping rope, which can fit into your purse or handbags and is travel-friendly. So, you won’t have to miss your workout, all you need is a rope and an open area to burn calories.
c) Jumping rope blasts the calves, tones your arms and shapes the abs. Studies show that skipping exercises put lesser pressure and is less shocking for the joints than running. It is a low impact exercise than running and, therefore, a better option. Those who regularly jump rope gain more stamina, agility, better posture, balance, quicker reflexes, and much higher levels of overall coordination!
d) Skipping can be done by anybody and everybody, from beginners to advanced level.
e) Skipping is a perfect exercise to improve your flexibility and it also aids your coordination and balance skills!
f) Skipping also helps to keep the problem of osteoporosis at bay as it is a weight-bearing exercise which plays an active role in improving the body density!
Thus, the highlighted information is quite motivating for you to include skipping in your weight loss regime to speed up the process and reach your desired goals faster!
Having Too Much of a Good Thing
Is it possible to have too much of a good thing? You can bet your life it is. You may be wondering why, even after piling your plate high with all of the tastiest, freshest, low calorie and healthiest food around you are still not losing weight . . . has the penny dropped yet? Even healthy food contains calories.
Losing weight is not only about keeping an eye on what you eat; it’s also about how much you eat every day. The buzz words here are “portion size” – are you beginning to get the message?
Reports suggest that portion sizes have more than doubled in the last twenty years and that some people eat pasta servings which are an incredible five times over recommendations . . . and that’s just an example.
To put it into plain English, the majority of people eat far more than they need to, and what happens to all of that excess? Yes, you’ve got it . . . it ends up on the hips, the waistline, the “Mum tum”, the “muffin top” or whatever other nickname you have for your wobbly bits.
There’s a lot to be said for the “little and often” technique. Starving all day to treat yourself to a large portion of pasta in the evenings is certainly not the way to reach your weight loss goals.
Frequent Small Meals Will Help You Achieve Your Weight Loss Goals
Breakfast really is the most important meal of the day and not only helps to keep the hunger pangs at bay but also gives the metabolism a kick-start in the mornings. Eat a small, healthy breakfast within a half hour of getting out of bed, how about a bowl of fruit, a poached egg with a slice of wholemeal toast or a small bowl of cereals or porridge.
Split your daily calorie intake into five or six small meals a day. This will help to keep your energy levels high while simultaneously getting rid of any excess pounds and encouraging the body to burn excess fat and not muscle tissue.
The Problem With Starving Yourself
When food intake stops the body is pre-programmed to shut down into starvation mode – it’s all about self-preservation. If you don’t eat something regularly every three or four hours your metabolic rate slows down – this is bad for weight loss. A frequent supply of small meals helps to increase the energy you expend even while you are at rest which burns extra calories and helps to decrease your percentage of bodyfat . . . i.e. weight loss.
It’s a real uphill struggle if you are trying to lose weight while your body is desperately trying to hang on to it. Frequent, smaller portions of healthy, nutritious food will help you to reach your weight loss goals and stop you from feeling hungry when you might give in to naughty cravings. This also helps to keep you feeling energized throughout the day and able to exercise harder, burning more calories when you do get the chance to work out.
The plank is an excellent exercise that strengthens your back while protecting it. It’s a popular exercise among many fitness enthusiasts and athletes as a core-strengthening move that also conditions abdominal muscles. Your core comprises of the abdominals, obliques and back muscles. Therefore crunches alone aren’t going to do the trick. You need an all-rounder exercise that strengthens all muscles in your core and stabilizes it.
All movements originate from the core. In addition, it also supports the spine, your posture, and internal organs. Practice performing a classic plank and its variation on most days of the week and increase the amount of time you hold a plank position as you progress.
To perform a proper plank, follow these steps:
Always warm up before starting any exercise routine. Start with 5 to 10 minutes of any light exercise such as jogging in place. This will boost blood flow and oxygen supply to your muscles, thus improving performance throughout your whole workout.
Lie down with your face first on the floor and position your elbows right under your shoulders. Press your hands to the floor, keeping your arms directly under your shoulders and close to your torso.
Tighten your thigh and core muscles and raise your legs and upper body off the floor. Support all your weight on your arms and toes, making sure your back is neutral and your neck, butt and legs are in a straight line. Think of yourself as a plank of wood. You’re calm and steady.
Maintain the plank position for as long as possible, we suggest you try 10 seconds first and increase the length as you progress. Breathe naturally and keep your back straight throughout the exercise. When you’re done, slowly lower your body, relax and breathe deeply.
If the regular plank is too boring for you, you can try its variations which are fun and more challenging:
1. Bird dog
This one is a killer. Bird dog is a great exercise to prevent instability. Get into a basic plank position and lift one arm off the floor and reach out. Next, lift the opposite leg and hold. If this is too challenging for you, lift your arm and leg separately but make sure you switch sides. Keep your core tight and back straight throughout this exercise.
2. Swiss ball plank
If you want to work on your core’s stability and strengthen it even further, add some external instability. One great way is to use a Swiss ball. Place a Swiss ball on the floor and place your feet on it and maintain a regular plank position with arms under shoulders. Keep your core tight and back neutral.
3. Side plank
Side planks are a great way to work your obliques. Get into normal plank position, squeeze your butt and abs, lift one arm off the floor and place one foot on top of the other so that you’re facing one side. Stretch your free arm towards the ceiling, point your fingers and look up. Hold in this position for 10 seconds. To make this more challenging, add in a crunch! Bend your free arm and your top knee and bring your elbow or top arm towards your knee to form a crunching motion. Return to your initial side plank position and repeat.
In our busy, overscheduled lives, stress is an everyday issue that affects our mood, positivity and our body too. Common triggers of stress include finances, work and relationships, which blur our focus on weight loss and exercise. However, your focus isn’t the only thing that’s affected. Research shows that stress affects the body in a much deeper way, which further prevents you from keeping those extra pounds off. Here’s how:
Your body’s natural response
Stress triggers the body’s adrenal response, called the fight or flight response. This causes the activation of the glycogen stored in the liver and muscle and pushes the body to store more fat for energy.
One study conducted by the University of New Mexico in 2005 showed that this stress response leads to increased fat storage, loss of muscle mass and an individual’s impulse to eat more than he or she should.
Cortisol is a stress hormone which inhibits weight loss. Prolonged stress stimulates the body to release more cortisol in the blood stream which slows metabolism and causes loss of MUSCLE mass.
In addition, cortisol also causes the unwanted storage of fat, especially in the abdominal region. The National Endocrine and Metabolic Diseases Information Service states that other possible signs of high cortisol levels are fatigue, high blood pressure and high blood glucose levels.
An article published in the British Medical Journal in 2006 showed that employees with chronic work stress are twice more likely at risk of metabolic syndrome than those who don’t have work stress.
Metabolic syndrome increases a person’s risk of type 2 diabetes and stroke. Since it is linked to stress, it may be a risk factor of heart disease as well.
Emotional eating or increased appetite
Emotional eating is a common problem among most young children, teenagers and adults. Stressful situations trigger the release of cortisol and adrenaline. The high cortisol levels in the blood increase your appetite and lead to sugar cravings.
How to prevent stress
Beating stress can seem near to impossible but you can reduce it by practicing a few life-improving techniques every day. First identify what’s causing stress in your life and try to overcome it. Next take 5-10 minutes of your day to meditate and breathe deeply – preferably before you start your day or work. Other calming methods are yoga, tai chi, massage, exercise, dance, music and aromatherapy.
Working out is an important part of our lives; it brings lots of benefits to our bodies and health and it is great for our psychic and mood.
After a working out session, the first urge is to jump into a cold shower and relieve all that heat and cool yourself out but that is not exactly wise, because what you do after working out is as important as what you do during this process to get the best results, and here’s why it’s not so wise to jump into a cold shower:
a) First of all, if you stop too sudden from of a great effort there’s the risk of getfting a dropped blood pressure and your blood could gather in your legs, so in order to prevent such thing, you should continue with an easy walk for 5 minutes after running or some stretching out after cardio or strength training, also 5-10 minutes. This way you’ll relax all that tension from the workout, avoid next-day soreness and help expediting the healing process of muscles that start to break down from the effort. It is advisable that you alternate the hot water with the cold water, during the shower to keep the blood flowing from one extreme to another, for muscle recovery and against the inflammation after work out.
b) Also, you should not rush into drinking a lot of water after the workout. We know you’ve dehydrated a lot but drink small portions and allow your body to steady its heartbeats and get back to a normal function, before filling the water gap in your body. In 15-30 minutes, after the workout, your body’s metabolic window will be open and that’s the perfect time to drink water and a protein shake as well, to rebuild your muscles. If a shake is too much you could have chocolate milk for energy.
c) Getting a full massage can also help, or rolling a foam roller under your back and neck will do the trick as well if you can’t have a full massage. Don’t forget to rest well and eat well, if you want to keep your tonus and be healthy looking and glowing.
The basics of gaining muscle, being informed keeps you from losing motivation when legendary gains don’t magically happen!
How exactly do we build muscle? The question that everyone who steps into a gym for the first time asks himself and interestingly enough the question that even top athletes and trainers haven’t quite managed to answer. What is the fastest method to gain mass, what type of exercise offers the best gains in strength, how often should we exercise, what should we do when we’re not at the gym. Just ask in any gym and you will receive 3-4 different answers. There isn’t really a definitive answer and if there is we are nowhere close to finding it. Different people can have very different bodies and reactions to the same stimuli. Much like physics though, even if bodybuilding lacks a unifying theory it doesn’t mean we haven’t covered the basics.
I will try in this article to present some of these basic mechanics so that anyone who wishes to build muscle mass will have a comfortable, informed base to start on. As time passes and you get to know how your body reacts to weight training you will be able to fine tune your gain and experiment with the more subjective theories.
At first the process of muscle gain can be a bit counter-intuitive. Not only do we not gain muscle in the gym but we actually lose some muscle mass while we lift. The muscle groups we exercise, especially in resistance training do become bigger, but it is not actual muscle, they are simply engorged with blood rushed there by our bodies in order to raise the oxygen levels and burn more energy. It’s how we can withstand unusually high effort levels. The muscle itself suffers tears and begins to break down during that sustained effort so in reality when we leave the gym we actually have less muscle mass than when we went in.
Catabolism – The breakdown of complex molecules in living organisms to form simpler ones, together with the release of energy; destructive metabolism (oxford dictionary)
That is basically what happens to our muscles when we lift, our body starts to break them down in an oxidation process that results in the energy that allows us to keep going and cellular waste like lactic acid which gives us the soreness we feel in our muscles.
Anabolism – The synthesis of complex molecules in living organisms from simpler ones together with the storage of energy; constructive metabolism (oxford dictionary)
These types of metabolic pathways are our bread and butter. This is how we gain muscle mass. The micro-traumas we have inflicted on the muscle have weakened it and now the body overcompensates by not only rebuilding the muscle tissue but adding more so that the risk of repeat trauma is diminished. That causes myofibrillar hypertrophy or simply put muscle growth. This process does not take place in the gym, it happens when we rest. So even if we had an excellent workout session it is equally imperative to rest afterwards, to have a healthy sleeping program and to eat a lot of proteins in order to facilitate the muscle building process. It has been shown that working very hard in the gym without a healthy nutritious diet and proper sleeping we can actually lose muscle mass. We need to take all the steps to ensure that the rate of protein synthesis in our muscles is greater than the rate at which we break them down. They need to be predominantly in an anabolic state.
How much you should sleep or what you should eat is always in the debate, countless diets protein diets and supplements. And if they perfectly fit your workout, weight, age, body type etc. they can indeed offer impressive results. As a safety net though you just need to remember to sleep eight hours a night and include one of the many sources of easily available protein in your meals; red meats such as stakes, chicken breast, ground turkey, eggs, nuts, tuna, salmon and dairy products.
Hypertrophy – The enlargement of an organ or tissue from the increase in size of its cells
Hyperplasia – The enlargement of an organ or tissue caused by an increase in the reproduction rate of its cells
One of the questions still left unanswered is whether muscle also grows thrfough hyperplasia. It is documented that the strains of the muscle become larger through the incorporation of proteins into existing myofibrils producing growth by increasing the size of existing cells. There have only been a few studies though supporting hyperplasia and so far all are inconclusive. Regardless of the exact biological process however what we do know for certain is what growth responds to, and that is progressive overload.
Our bodies are very lazy and maintaining a large muscle mass can be a lot of work, that is why gaining mass can be so difficult, and especially keeping it. The body needs to be forced into action and for that we need to keep it at high levels of stress when we work out. Progressive overload has been proven to be the best way of doing that, constantly increasing weight to avoid the body becoming comfortable with the exercise and varying the number of repetitions and sets to force it to adapt and constantly gain muscle mass in order to sustain the constantly increasing levels of effort.
The best approach for building muscle is 10-12 repetitions and 4-6 sets. Powerlifters use only 2-6 repetitions with maximum 3 sets they use very large weights, however, increases their strength very fast. Unfortunately, most of that strength comes from neural adaptation; simply put they learn to use their muscles more efficiently. It is believed that can seriously hamper muscle gain, as we said before our body is very lazy and the more efficiently he can use the available muscle the less he needs to build more in order to keep up with lifting.
Ultimately however it all comes down to motivation. As long as you keep going to the gym, resting well and making sure your diet has enough protein you will gain mass. Maybe not as fast as you could or as efficient, but as the months pass you will see results and slowly you will be able to adjust your routines in order to get the most out of your effort and time.
As per the reports published by Centers of Disease Control and Prevention, 65% of Americans adults are overweight. There are many types of diets and meal plans available to help obese people lose weight and become fit namely – low carbs diet, high protein diet, atkins diet, keratin diet, etc. Scientists have now found a new way to lose weight faster which is – GO VEGAN and eliminate all types of animal food from your diet. Ru-Ti Huang, of E-Da Hospital in Taiwan, explicated that the scientists derived this conclusion after studying the results of 12 different diet trials! Along with this, studies have also shown that a vegan diet is bound to result in weight loss, even without changes to exercise or limits on portion size, calories, or carbohydrates. The scientific reason behind this is that when you consume vegetarian meals the calorie burnout rate is faster as opposed to omnivorous meals! Along with this, vegetarians are leaner because their diets are low in saturated fat and focus on intake of food items which have lesser calories like fruits, vegetables and whole grains.
Even if you follow plant-based diets there are some factors that need to be taken into consideration in order to make it contributory towards weight loss. Let’s discuss them in detail –
1. Eat quality food In order to contribute towards weight loss, a vegan should increase the intake of vegetables. fruits, lentils, beans, legumes, nuts, seeds and healthy plant-based fats e.g: avocado. There are many fatty processed food options available for vegan diet followers also. The key to weight loss via being vegan is not only lowering the intake of animal-based food but also increases consumption of nutrient rich food options.
2. Don’t forget to exercise Exercise is one of the most influential role player in the process of weight loss. Becoming a vegan and saying no to animal products is not the only factor which will help you lose weight, to do so you will have to MOVE & EXERCISE. In addition to eating a balanced, nutritional meal it is very important to make sure that fitness is part of your weight loss plan too!
3. Be disciplined Even when you are following a vegan diet, you need to stick to basic fundas of self-discipline, sacrifice and attention towards calorie details. Some important aspects in this content are – avoid eating out regularly, pay attention towards portion, meal planning, etc. Along with this remember to avoid fried foods and rely on baking, steaming, boiling or grilling.
4. Don’t forget proteins Protein is a key role player in the weight loss process. It helps to lose weight faster as it boosts satiety, preserves muscle and boosts up metabolism. When you plan to opt for vegan diets don’t forget to pay attention towards the protein intake. There are many vegan food items which are high in protein content like:
1 Cup Quinoa (cooked) – 8gms
1 Cup Lentils(cooked) – 17gms
Firm organic tofu – 9-11gms
1 oz almonds – 6gms
5. Avoid fruit juices & smoothies It is commonly observed that people tend to prefer the intake of drinks that combine green veggies and fruit. The juices contain far more number of calories and are comparatively less filling than the whole product. So when on a vegan diet forget the juices and say yes to whole fruits and veggies!
So it is the right time that you switch to being vegan and follow these tips to make your diet plan a hit!
Don’t forget to do cardio even on gym-less days as it plays the key role in helping you lose weight.Get your heart rate up at home, a task that requires nothing more than your body weight and a couple of simple fitness tools. The list of these amazing cardio workout options helps in full-body conditioning and they will leave you sweating in just a few minutes. Here’s the list of best at home cardio options –
1. Running in place
It is the best and simplest cardio option that is available for all weight watchers. Just because you are not able to hit the treadmill or go out of your house doesn’t mean that running is not an option for. Running and jogging in place can be an equally effective workout too if it is done in the right manner. The right way to run in place is to get your knees high and really swing your arms. Just like in actual running opposite arm should swing with the opposite knee.
2. Jumping Jacks
Don’t underestimate the impact of jumping jack on weight loss. On an average, an individual is likely to burn 100 calories in just 10 minutes. This exercise is likely to give you a serious cardiovascular burn, releasing endorphin and a good sweat. If you haven’t had a hands-on experience with jumping jacks, here’s how you can do it in the right way – stand with feet together, knees slightly bent, and arms to sides. Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lower arms and returning legs to the midline. Repeat it for as many times as you can!
Burpees in one such exercise which everybody loves to hate but it has an immense number of benefits and requires absolutely no equipment. There are some super benefits if you include this exercise in your workout schedule, which are – it strengthens your core, it is a full body workout, raises metabolism for a continued fat burning even after completion and improves aerobic endurance!How to do burpees?– Take a standing position, get in the plank mode, lower your chest to do a push-up, kick your feet back to their original position, get up, jump and repeat it from step one.
4. Mountain climbers
Mountain climbers is also an intense form or workout which requires a certain level of endurance and power. It is not an easy exercise but is certainly very productive and contributive towards your weight loss regime. The best way to do this exercise is – Begin in a pushup position, with your weight supported by your hands and toes. Now, explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
It is a very significant cardio exercise that helps to boost up your heart rate and by doing so contributes in burning large amount of calories in a short span. It is a high-intensity interval training workout, that requires no equipment and blasts the calves, tones your arms and shapes the abs.
The basic way to do skipping is to keep your feet together with your elbows close at your sides. Hold the rope behind you with the middle touching the floor just behind your heels. Swing the rope and jump a few inches off the ground as the rope swings around to your front. Move your wrists and forearms, not your shoulders.
Squats are the perfect staple and they make your body look pretty amazing in just some time. They are a complete workout for your lower body including calves, hamstrings, glutes, quads, and lower back. Not only does it shape your lower body especially the butt, it also to burn more calories in comparison to its counter types of exercises.You need to follow these simple steps to perform squats in a perfect position for best results – feet hip-width apart and slightly pointed out, squat down to where your knees reach a 90-degree angle, try to maintain the weight through your heels as you push yourself back up to start, repeat 2-3 sets of 15 squats.
So with these simple no equipment cardio options you have no reason to miss your workout even on days when you can’t actually go out.
What are chia seeds?
Chia seeds are the seeds from chia plant belonging to the mint family – lamiaceae, native to central & southern Mexico and Guatemala. The taste of these seeds does not match with its family rather they are bland and don’t have any taste at all! It comes in both black and white varieties. The white ones called Salba have about 20% more nutrients in comparison to the other type (black).
What is the exact nutritional content of these seeds?
Chia seeds are highly beneficial and are rich in nutritional content as well. The major nutritional breakdown is highlighted as under:-
CALORIES- 138 Kcal
FIBER – 10g
(Nutrition info per 1 oz.)
Does chia seeds suppress the appetite?
Due to some its influential properties, this superfood does help in suppressing the appetite in 3 varied ways which are –
a) Liquid absorbent – This works on the satiety value. It gives you the feeling of fullness even when you haven’t eaten much.
b) Slow digestion – They digest slowly which means that you will feel fuller and satisfied for longer durations.
c) The Powerhouse of nutrition – It helps in overall body nourishment and keeps you satisfied, which ultimately helps in controlling food cravings.
How to lose weight with chia seeds?
Chia seeds are the part of the staple Aztec diet since 3500 B.C. and have now come back in the limelight especially for the weight conscious people. Though they do not make any direct contribution in helping to lose weight but their nutritional content and added benefits help to contribute in boosting and fastening the weight loss process. Some of the major properties of chia seeds which make them beneficial for weight loss include –
a) Source of Good Fat
These little powerhouse seeds are a great source of healthy fats mainly omega-3 fatty acids which help in improving the brain functioning and heart health. Along with this, the consumption of the right amount of fat helps you keep a check of appetite and blood sugar. Out of your total calories limit, 15-25% should be coming from healthy fats in order to see faster results!
b) Rich in Fiber
As indicated above, chia seeds are high in dietary fiber which helps in regulating the digestion and effectively regulating the cholesterol level. Along with this, fiber swells when added to liquid and makes you feel full on fewer calories and contributes to the speedily achievement of weight goals!
c) Calcium for energy metabolism
2 tbsp of chia seeds has more than 130g of calcium, which corresponds to over 13% of the daily value for calcium. Maintaining healthy bones and teeth are known benefits of calcium but what is not known to most of the people is that this nutrient also plays a role in energy metabolism, and it may help regulate body composition and reduce body fat percentage. A study has also shown in its results that 1g increase in calcium levels leads to an average decrease of 8 kgs in body weight.
d) Eat more to burn more
As per the older tradition, chia seeds was known as running food as eating a handful of these would give Aztec’s the energy to run all day. This super seed is known to have energy boosting properties which help in keeping you active and ultimately burning more number of calories.
e) Controls overeating
This one is more or less an implied advantage of all the benefits that have been highlighted above. Eating chia seeds before a meal helps to work on the satiety value and thus reducing the risk of overeating. Along with this, the slowed digestion process also leads to lowered consumption of food and ultimately calories. All these advantages together with diet control and exercise help in losing weight faster!
How to Use Chia Seeds?
Simply sprinkle a tbsp of chia seeds over whatever it is you’re eating at every meal. It is a perfect match to bread, muffins, smoothies, cereals, yogurt, oatmeal and puddings!
So, next time you sit down to have a meal don’t forget to have CHIA SEEDS to boost up the weight loss process. Keep in mind that chia seed do support weight loss but proper diet control and exercising are the key players which should not be ignored if you actually want to see visible results!
Losing weight is hard and when people take up this challenge they don’t start small, they immediately go all in. The attempt to change everything in one go ultimately results in not changing anything at all and they tend to lose up the motivation to work for it. The better approach is to start with making a few simple changes to your daily routine. Once you’ll lose a little weight, you automatically fell more motivated to work harder to achieve the desired results. Here are smart tips that would actually make it easier for you to take the initial steps and make the overall weight journey a smoother one:-
1. Substitute whole grains for refined carbs
Whole grains bagels instead of regular white ones – brown bread, whole grain pasta, brown rice, etc. Whole grains have more nutrients and fiber and digest slowly which makes them the more appropriate for weight conscious people. Refined carbs are high in calories but offer no nutrition. What more- whole grains are far more tasty and satisfying so after a while you won’t actually want to go back!
2. Eat lunch like a king
It is a common saying that breakfast should be the biggest meal for weight watchers but actually you might not be feeling too hungry when you wake up. You should prefer to eat lunch like a king as at that time your digestion is at a peak and you can actually fuel up your body at that time. Remember eating like a king doesn’t mean burger and fries but it does mean a hearty bowl of lentil soup and kale salad. So enjoy your lunch as you will have enough time left to digest your meal throughout the day!
3. Drink a glass of water before every meal
Drinking water is really good for health. Along with this, when you drink water before you eat you’ll already be full and won’t go beyond your point of hunger. This indicates less calorie intake and smarter way to shed off those extra calories!
4. Prefer rainbows
Green, red, purple, yellow, orange… eating a rainbow will prove to be helpful to supply your body with disease-fighting phytonutrients, and will also lower down the temptations for unhealthy foods. Along with this, it will also ensure that you eat at least 5-7 recommended servings which will keep you full without increasing the calories!
5. Cut back on sweets
It is really difficult to say no to sweets, but it makes a massive contribution in fastening the weight loss process. Cut down on artificial sweet products like pastries, candies, and other such desserts and satisfy your sweet tooth with natural products, for eg: fruits!
6. Follow the 80:20 rule
This one is not any type of diet rather it refers to a lifestyle change. It simply means that 80% of the time you should focus on eating healthy food while 20% of the time you have the freedom to indulge and eat whatever you like. The breakdown is very simple: if you have 3 meals a day then in a week you can have 3 cheat meals and if you intake 5 meals a day then you have 7 cheat meals with you. Enjoy!
7. Smart snacking
Snacks should be just as nutritious as meals, it’s just that they should be smaller! Keep some basic rules in mind at the time of munching:
**Never snack if you are not hungry as you are likely to intake more!
**Don’t forget to include proteins in your snacks.
**Choose real foods, instead of processed snacks.
Some options for snacks are – apple with peanut butter, boiled veggies with hummus, nuts, etc.
8. Don’t give up anything
Eat all the foods you enjoy—but the key is to do it in smaller quantities and consider the rule of portion control. If you instantly give up on any food item the temptation is likely to force you eat more of it. If you really want to achieve your goals be smart in what way you choose!
Remember that – there is no one giant step that does it. It’s a lot of little steps…These are really minor changes and if you adopt them in your daily routine it will definitely make your weight loss efforts more fruitful. Try them out for yourself!
Did you know that certain spices could actually help you lose weight? If you’re trying to shed off those extra pounds you might want to ditch the salads and start indulging into curries. Studies have shown that the spices used in Indian and Asian food can help suppress appetite, speed up the metabolic rate, and even stop fat cells from reappearing. Here’s the list of magical spices that you should add to your pantry to fasten up your weight loss process:-
Ginger helps to boost up the metabolism levels and lowers the appetite. It also helps in better digestion which is a key to faster weight loss. Along with this, it has the same thermogenic effects as capsaicin because it has warming effects in the body, which all adds up to more fat-burning activity.
The yellow spice which is made from a root, turmeric is what gives the curry a deep yellow hue. Turmeric proves to be really helpful in weight loss process as it shoots up the metabolism levels. Not only this, it also helps in preventing the weight gain after the initial loss as it prevents the re-growth of fat cells.
Garlic has immense number of health benefits and in context of weight loss it proves useful as it is a powerful detoxifier, boosts your metabolism, eliminates fat from the cells and regulates the ups and downs in your blood sugar levels!
A study conducted by Archives of Biochemistry and Biophysics on animals showed that the use of cinnamon reduced the accumulation of belly fat. Not only this, various studies explicated in American Journal of Clinical Nutrition highlighted that using cinnamon while cooking starchy meal may help stabilize blood sugar and ward off insulin spikes.Cinnamon basically consists of powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity.
They are rich in digestive qualities and also help in burning fat. The green scented pods are considered helpful in digestion as they reduce flatulence and general digestive discomfort.
6. Mustard/ Mustard seeds
A British study that was conducted to evaluate the role of mustard seeds in weight loss highlighted that the use of these seeds helped in increasing the metabolic rate of participants by 25%. Though mustard is high in fat which is usually bad for weight loss; the good side is that it induces the feeling of fullness and curbs appetite for hours. Mustard is also high in dietary fiber which helps in digestion and helps you feel fuller for longer periods of time.
It is one of the most common spice which is used for cooking. The main component that is responsible for the flavors of this spice is piperine, which apparently stimulates the central nervous system. This composite working of pepper is one which is responsible for its metabolism-boosting properties!
Another curry staple, CUMIN is also likely to boost up the weight loss process. Research has highlighted that the people who use cumin in their diets lost 3 times the body fat in comparison to those who didn’t. Along with this, a study has highlighted that it increases metabolism, especially when used in curry spice blends. Lack of iron is also a common reason for the lower level of energy and fatigue, as cumin has high iron content it helps you in exercising more and thus boost up the weight loss process!
9. Chili pepper (Cayenne)
A study conducted in England explicated that people who consumed a tsp of red or cayenne pepper with each meal had 25% increase in their metabolism levels. Capsaicin, is a substance found in peppers which not only gives them their flavor, but also helps in fighting weight gain and obesity as it decreases calorie intake and lowers blood fat levels. The spicy nature of cayenne is sometimes attributed to its ability to help people lose weight as people tend to eat less (fewer calories) and drink more!
So, use these amazing spices to not only make your favorite foods and dishes tasty but also fasten up the weight loss process!