Archive for the 'Health' Category

Exercises to loss Fat

Going you to gym is more a mental exercise than a physical, the day you stop going to gym or stop doing work outs, that’s the end of your fat burring and getting into shape world. Motivation is an important factor, burning that extra fat around your belly and desire to see oneself in a good and healthy shape is the best motivation factor. So those fat burning and weight loss exercise are worth.
I am here today posting some useful exercise that well help you in burning belly fat thus making you to get in shape. But remember there are no short cuts and should be followed with a healthy diet. As the old saying goes “NO PAIN NO GAIN”

Exercise in small bursts. Research shows that interval training or alternating short bursts of energy with brief resting periods can improve muscle and build endurance more quickly than traditional exercise.

  • Try sprinting. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
  • Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which will significantly increase the difficulty of the exercise for short periods of time.
  • Go for a quick walk. Fit some exercise into your work day by getting up from your desk and going for a 5-minute power walk. Take long strides and keep a brisk pace, or try going up and down a flight of stairs.
Skip the crunches — for now. Doing abdominal crunches and sit-ups will build strong muscles, but you might not be able to see them under the remaining belly fat. In fact, doing crunches might actually make your stomach look bigger as you build up thicker abs. Try these exercises to focus on your core muscles instead:

  • Do the bridge. Get into the position for doing a push up/press up. Rest on your elbows and keep your eyes to the floor at all times. Pull your stomach muscles in tight, imagining them going to your backbone. As you do this, your bottom should be down and your back straight. Aim to hold this position for as long as it feels comfortable. During the holding period, don’t arch your back but keep it as straight as possible. If it feels to hard at first, allow your knees to form a resting platform. Aim to hold the position for 30 seconds and repeat this exercise 3 to 5 times.
  • Do squats. Stand with your feet 8-9 inches apart, extend your arms in front of you, and squat your hips backward. Do four sets of 15 to 20 squats, working several minutes at a time.
  • Stretch the sides of your waist. Stand up straight, with your feet hip-width apart. Put your right hand on your right hip, and lift your left arm straight up, so that your palm is facing to the right. Keeping your legs centered, lean to the right, and “reach” over with your left arm, stretching your left side. Do 3 to 5 times on each side.
Ramp up the cardio. Aerobic exercises, which get your heart pumping, burn calories quickly and will facilitate fat-loss all over your body, including your belly. You can’t “spot-burn” belly fat, but it’s usually the first to burn off when you exercise, regardless of your body shape or size.

Time your miles. Track your progress by timing how long it takes you to run a mile. As your cardiovascular stamina improves, you’ll notice the time going down.
Correct shin splints. If you get painful shin splints whenever you run, you’re probably over-pronating (that is, putting the majority of your weight on the outer side of your foot when it comes down). Look for a pair of shoes designed specifically to help alleviate this.
Dont’ overdo it. When you’re first getting into cardio, aim to workout 3 days per week, then build up to 4 when you’re ready. Pushing yourself hard every single day won’t give your body enough time to recover and build up muscle, and could lead to injury.

Add resistance training. A 2006 study published in the International Journal of Sport Nutrition and Exercise Metabolism suggests that combining cardiovascular (aerobic) exercise with resistance training is more effective than cardiovascular training alone in getting rid of abdominal fat You can do resistance training with free weights, exercise machines, or resistance bands.



Dieting for Fat Loss :

Reduce your calorie consumption. Unless you restrict your calorie intake, you’re not going to lose belly fat. Try out these tips:

  • Remember that it takes a 3700-calorie deficit to lose one pound of fat. That is, you have to either burn off 3700 calories through exercise or eat 3700 calories less than you burn in a week.

  • Aim to lose a maximum of two pounds per week. Losing any more than that can be unhealthy and lead to a cycle of “crash” dieting, in which you rapidly gain back any lost weight.

  • Keep a food diary. Most people tend to underestimate how much they eat in a day. Get an honest assessment of your eating habits by writing down everything you consume for a week. Look up an online calorie calculator, and figure out roughly how many calories you’re consuming in a day. From there, see what you can afford to cut.

  • Try a diet in which you consume 2200 calories (men) or 2000 calories (women) per day. This should cause a deficit sufficient for you to lose one or two pounds per week, depending on your activity level


Eat good fats. Studies suggest that a diet with a higher ratio of monounsaturated fats (MUFAs) — such as avocados, nuts, seeds, soybeans, and chocolate — can prevent the accumulation of belly fat.


  • Trans fats (in margarines, crackers, cookies, or anything made with partially hydrogenated oils) seem to result in more fat being deposited in the abdomen, so avoid these as much as you can.

  • Get more fiber in your diet. Soluble fiber (such as that found in apples, oats, and cherries) lowers insulin levels, which, as mentioned earlier, can speed up the burning of visceral belly fat.

  • Add fiber to your diet slowly. If you are currently getting 10 grams of fiber a day, don’t jump to 35 grams of fiber the next day. You need to give the natural bacteria in your digestive system time to adapt to your new fiber intake.

  • Leave the skin on your fruits and vegetables. Incorporating more fruits and vegetables into your diet will add fiber, but only if you eat the skin, because that’s where all the fiber is. So don’t peel those apples before you eat them. If you’re eating potatoes, try to leave the skin in the dish (such as if making baked or mashed potatoes) or if you peel them, make a snack out of them, such as baked garlic Parmesan peels. It’s also worth knowing that keeping the skin on potatoes when you cook them will help keep more vitamins and minerals in the flesh. Just don’t eat any parts of skin that are green.

  • Eat more split pea soup. Split peas are a fiber “power food”. Just one cup of them contains 16.3 grams of protein.

Measuring Progress

Calculate your waist-to-hip ratio. Your waist to hip ratio — or the circumference of your waist divided by the circumference of your hips — can be a good indicator of whether you need to lose belly fat. Here’s how to get it:

  • Wrap a soft tape measure around the thinnest part of your waist at the level of your navel. Note the measurement.

  • Wrap the tape measure around the widest part of your hips, where you can feel a bony protrusion about 1/3 of the way from the top of the hipbone. Note the measurement.

  • Divide your waist measurement by your hip measurement.

  • Know what’s healthy. Women should have a ratio of 0.8 or below; men should be at 0.9 or lower.

  • Continue to take your measurements as you progress. After you’ve incorporated some of the strategies mentioned above into your lifestyle, keep taking your measurements. Write them all down in the same place so you can see your progress as the inches melt away.

  • Weigh yourself at the same time each day. Because body weight can fluctuate depending on the time of day, when you last ate, or when your last bowel movement happened, try to standardize the process by weighing yourself at the same time each day. Many people choose to do it when they first wake up in the morning, before eating breakfast.


Staying Motivated:

  • Join forces with a friend. Trying to lose weight with a partner can help you stay accountable for your actions, as well as giving you an extra incentive to keep exercise appointments. Share your victories together, and discuss solutions to whatever roadblocks you encounter.

  • Understand risks associated with belly fat. Losing belly fat doesn’t have to be solely a cosmetic goal; understanding the health issues linked with belly fat can help motivate you. Belly fat is linked with cardiovascular disease, diabetes, and cancer. Specifically it’s the deepest layer of belly fat —the fat you can’t see or grab — that poses health risks. That’s because these “visceral” fat cells actually produce hormones and other substances that can affect your health (e.g. increased insulin resistance and/or breast cancer risk). The fact that they’re located right next to and in between organs in your abdominal cavity doesn’t help. For example, fat next to the liver drains into it, causing a fatty liver, which is a risk factor for insulin resistance, setting the stage for Type 2 diabetes.


Tips
The way your body distributes fat is largely beyond control and can be dependent on factors such as genetics and menopause. What is within your control is your level of body fat overall — if you keep that low, it won’t really matter where the fat goes, because there won’t be much fat to deposit in the first place.
  • Many women start gaining more weight in their belly as they get older, especially after menopause. The body fat distribution changes — less fat goes to your arms, legs and hips, and more of it goes to your midsection. Some people even find their waistline widening while their weight remains the same. Nonetheless, the above steps will help to do away with belly fat.

  • If you don’t have weights for resistance training, you can start by lifting anything heavy. Or, you can use gravity as resistance: do pull ups and pushups.

  • If you’re having trouble getting motivated to exercise, get halfway there. If you want to go to the gym, but just don’t feel like it, at least just drive yourself to gym, and tell yourself that if you still don’t feel like working out, you’ll go home. Odds are, though, once you’re there, you won’t feel like driving home. (But if you do, that’s OK too.) Then tell yourself you’ll just walk on the treadmill for 10 minutes, even if your exercise routine involves much more. Just telling yourself to do one more thing, without having to commit to anything else, will make things much easier. And before long, your endorphins will take over.

  • An easy way to burn more fat is to walk everywhere within a reasonable distance. You save money on gas, and also save wear and tear on your vehicle. And you might save parking charges and/or cab, bus or subway fares. All you need are comfortable shoes (take your dressier shoes with you in a bag if necessary) and walk, walk, walk. Pick up the pace as you get fitter to make those short journeys even quicker and smile at all the traffic traveling bumper to bumper in the rush hour. Biking is also a good option as you are working hard and getting to your destination faster.

  • Eat smaller dinners. You don’t need to stop eating the things you like, but you should try eating smaller portions inch by inch. Large dinners tend to hurt a fat loss process because most people aren’t very active after dinner. This is the basis for advice along the lines of “don’t eat anything within a certain number of hours before going to bed”. The claim that your entire dinner is stored as fat isn’t entirely true. The process is more complicated than that, but the fact you don’t move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner.

  • If you get lots of sweet cravings, replace sweets and sugar with fruits. The sugars in fruits are digested differently than the empty calories of white sugar that are in most candy and processed foods. The fiber in fruit also slows the absorption of the sugars so you don’t get as high a sugar rush (and as low a crash).

  • On days where you are feeling dragged down because you haven’t slept much, make sure you get some lean proteins in your body. When we haven’t slept, our bodies tend to crave sugar and “junk food.” We can curtail this by getting lean proteins such as nuts and fish into our diet.

Warnings
  • Doing only sit-ups and crunches can actually cause the appearance of more belly fat, as the abdominal muscles grow in size and shape, they will push out against the fat, making it appear larger and thicker.

  • If you’ve gained weight or been pregnant, you may have excess skin in the belly area that won’t disappear no matter how much fat you burn. You will only know how much excess skin there is, though, if you get rid of all the fat first. It is also possible that your skin will tighten up again once you’ve lost the belly fat. Courtesy: Wikihow

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How to Lose Belly Fat


There are a lot of annoying gimmicks about how to get rid of belly fat. While there’s no “magic bullet” that will target abdominal fat in particular, this post will explain what causes an expanding waistline, and how you can make the spare tire go away.


Jump-Starting Your Metabolism :

Eat breakfast. It might seem counterproductive to eat if you’re trying to lose weight, but studies show that eating breakfast within an hour of waking up keeps your insulin levels steadier and your LDL cholesterol (the bad kind) levels lower.
  • Try to eat your breakfast around the same time each day. If you tend to sleep in on the weekends, eat as soon as you wake up.
  • Consider including protein and high-fiber foods in your breakfast — because they take longer to process than refined sugars and complex carbs, you’ll continue to feel full throughout the morning. Try eggs, peanut butter, and fresh fruit and vegetables.
  • Avoid making sugary cereals, waffles, pancakes, french toast, breakfast pastries, or instant oatmeal the sole focus of your breakfast. If you’re going to splurge and eat something with refined sugars, try to balance it with protein or fiber.


Decompress. Research indicates that the secretion of cortisol (a hormone your body produces during times of stress) is correlated with an increase in belly fat. Here are some strategies for combating everyday stress:

  • Get enough sleep. Most adults need at least 7 hours of sleep every night to function properly. 
  • Set aside time to relax. Even if it’s only 15 minutes on your lunch break, try to find time to simply close your eyes, breathe deeply, and forget your worries.
  • Keep your stress away from your sleeping area. If you can avoid it, don’t do work or anything stressful in your bedroom. Tell yourself that the area is reserved for rest and relaxation, and resolve to leave your worries behind as soon as you step into the room.

Aim to take 10,000 steps a day ( ~ 5 miles ). One of the easy way to reduce weight without going on hard diet.Get a pedometer and try to increase the number of steps you take each day. Take the stairs instead of the elevator. Walk instead of driving. Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk,walk over to visit a neighbor or get outside to walk around the garden or do a little weeding.





Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains

  • Melt fat with grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).
  • Try to avoid “white” grains. For instance, purchase brown wheat bread instead of over-processed white bread, and favor wild brown rice over white rice

Drink plenty of water. Studies suggest that consistently drinking water throughout the day can lead to a more active metabolism, regardless of dieting . Additionally, drinking more water helps your body flush out waste and toxins and improves your overall health.


  • Aim to drink an 8-oz. glass of water 8 times per day, or 64 ounces total.
  • Carry a water bottle with you so that you can drink whenever you feel thirsty.
  • Know how to tell when you’re sufficiently hydrated. It’s a slightly gross metric, but you’ll know you’re drinking enough water when your urine runs almost clear. If it’s still yellow, drink up. Courtesy: Wikihow

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    How to Eat Healthy and Nutritious Pizza at a Lunch Restaurant

    Dealing with weight, controlling the diet, being over conscious about weight gain and so on has become the basic routine of our daily lives. No doubt “HEATH IS WEALTH “and we should take care of our health, but what’s the fun when you have money and do not enjoy it. You are found of junk food (every one), who does not want to snack on some deeply fried MacDonald’s French fries or Pizza hut’s garlic bread fully loaded cheese and pepper. Since then we have come a long way and weight loss, diet control, healthy life has become a new mantra of our time.




    Recently I had a team get together and ordered spicy chicken pizza from Pizza hut, of course loaded with calories, so just this thought hit my mind, why not write about having a healthy pizza, why can’t pizza be part of a healthy diet?Well think again! Is it really possible to have a healthy pizza? First of all to all my readers, I am not here to make you count how many calories you should be eating or how many burning the same evening in the gym after having a heavy pizza. Pizza by default is hard to resist when it is loaded with thin crust layer fully baked filled with cheese, toppings and lots of pepper ( to spice up if you are an Indian ).I call it as the Italian roti .Several places, such as Pizza Hut, Domino’s serve pizza for lunch and dinner. Well be smart enough to choose best healthy pizza, while it is great, it is also important not to over-eat. Here are some steps to help you better.


    Steps:

    • Start with the salad bar. Most Pizza Huts offer a salad bar with several varieties. It won’t help to try these out; there is bound to be something you like.
    • Alter the dressings and toppings to your salad. It will taste much better and you will be encouraged to eat it. It is better to over-eat on salad than with pizza.
    • Order a pizza, but only eat one or two slices. Share the rest with others you are with, or carry out the pizza for another day.
    • Don’t order a dessert unless you are sure it is okay for your body. If you feel full, stop. There is always another time to eat dessert.If you must order a dessert, try something small. Many places offer, “minis”, smaller versions of desserts. Try these. Alternately, share a dessert with others.
    • The drinks can be where to cut down. Opt out for water or lemon or mind crusher instead of a soft drink. Soft drinks can have several calories without seeming like it.

    Tips


    • Go with family. You can split meals and save some bucks as you have lots to offer to choose from and ask someone to keep an eye out for you splurging and  a word of caution Do not over-eat. This can cause problems in the long-term.

    Disclaimer: Some of the content in this article is derived from wikiow




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      WHAT ARE THE BENEFITS OF TENDER COCONUT WATER


      During this hot summer, we all have seen numerous cola ads splashing our TV screens and we certainly do not mind spending few bucks to buy any of these commonly available soft drinks throughout the year. After all, these are easy available and certainly our minds have imbibed these ads very silently in our lives. Our celebrities are endorsing it big time and why not so as cola companies pays a hefty fees to them.I am not saying these are bad or harmful but these are definitely unhealthy. But once in a while it’s ok to have, but do not make a habit.
      Its human nature to get attracted to good looking finely packed loaded with attractive pictures bottles and ignoring the best available natural drinks. I would say it should be our first choice. Today I am writing about what I call it as the “NATURE’S TRUE MIRACLE” when I look at. You will also believe me soon. I am 200 % sure that you had it this summer and sometime off season as well. So let ditch those fully loaded unhealthy soft drinks and switch to nature’s best gift to us” The Tender Coconut Water”
      We all know it, have heard it and read it numerous times. I remember my grandma having it regularly, season hardly mattered her. We have certainly missed out how nature has made tender coconut water nourishing to us. But please do not ever think it’s only for Indian though it is easily available in India, especially in south India. Anyone can enjoy the benefits of tender coconut water from any part of the globe. People living in humid countries like India and those in Arab countries, tender coconut water is must as the nutrition’s found in tender coconut water fight the heat.
      Tender coconut water contains Vitamin B, protein and Iron, minerals likes calcium, potassium, magnesium, and phosphoric acid. Consume it in its natural form as we know any kind of so called amalgamation experiments done with it will certainly destroy its natural elements. If you are on a diet and a health conscious person, drive the health benefits out it as it just contains 16 – 18 calories per 100 grams.

      Benefits of tender coconut water
      Help in Fighting body heat. In this fast faced world where time means money, body heat is one of the most common problems we suffer in our day today life. Some of the sign includes restlessness, anxiety, red swollen eyes. So enjoy the richness of tender coconut water so keep your mind cool and body temperature in control.

      Fights dehydration: Another common problem generally in summer, the loss of water in our body causes dehydration but the nutrition found in tender coconut water helps in regaining lost sold due to excessive physical exhaustion.


      A must for pregnant women: As we all are aware of the mood swings and changes in the pregnant woman’s life at various different stages of pregnancy making them suffer usually from indigestion, acidity, and heartburn. Tender coconut water is an excellent energizer helps to cop up with changes during pregnancy and boots level of amniotic fluid that surrounds your baby and very vital for your baby’s development. 

      Increases immunity: As we all know how important it is to have good immune system to stop disease from entering in our body, killing bacteria, or viruses and destroying viruses and bacteria after they make their presence felt in our body. Tender coconut water just does for you. Lauric acid found in Tender coconut water helps in preventing the bacteria entering in our body and common fever which is an initial sign of malaria and typhoid; electrolytes present in tender coconut water help in setting your stomach and thereby control nausea and most importantly, keeping your pocket becoming light in today techno savvy hospitals.
       Managing urinary symptoms: Tender coconut water is well known to relieve to control urinary infections. You visit any hospital and you will know why tender coconut water is sold at double the price. The diuretic quality of coconut water not only increases flow of urine, thereby keeping the urinary passage clean but also helps in dissolving kidney stones in a natural way. Many of the doctors advise tender coconut water if you are suffering from urinary tract infection as it works as an antiseptic that helps to remove poisonous minerals.
      Tender Coconut water is sweet and a little oily in nature, especially recommended for all the people especially the old and sick who are suffering from digestions.
      Harmful Side effects of Tender Coconut Water – So far have not found any, that’s why I call it as “NATURE’S TRUE MIRACLE”

      Love to hear from my reader so do leave you comments!


      HOW TO LOSS WEIGHT BY SIMPLE DRINKING WATER

      If you are wondering which secret weapon that’s available to lose weight. As published in my previous post “losing weight will take time and energy “NO SHORT CUTS. Remember the old saying, “No pain, No gain”. But surely this weapon will help in losing the weight and keeping you healthy everyday at zero cost.
      I am here revealing the secret “Its water “yes you got it right “WATER “But first lets understand why it so important to drink water while you are on a diet or trying to lose weight.

      Primarily weight loss is mainly due to loss of water. Drink plenty of water to avoid dehydration. Burning calories create toxins, your body needs enough supply of water functions efficiently, and dehydration slows down the fat-burning process.

      Here you will find out how to drink enough water each day. Look in the tips to see how not enough water can affect your everyday life.

      • First, have a glass of water before you read this article.
      • Second, Make sure you have a glass of water when you wake up in the morning, and before you go to bed
      • Eat foods full of water. Watermelon, Celery, Cucumbers, and Lettuce are good healthy choices.
      • Have a glass of water with all of your meals and snacks. That doesn’t mean you can’t have milk with dinner, or orange juice with breakfast, you can have both.
      • Have a glass or two of water before AND after all of your workouts. When you exercise, you sweat out all the liquids in your body. It feels nice to replenish them with an ice cold glass water after workouts.
      • Instead of having a soda or an alcoholic beverage at a restaurant, take control and have a glass of water
      • When you feel hungry because of depression, or you’re bored, have a glass of water instead. Water can help satisfy your hunger, and it helps with salty food cravings.
      •  Every once in a while, you can reward yourself with a soda or a sugary juice box – just make sure you don’t get a reward every night!


      TIPS : All together you should drink about 8 glasses of water a day. Here’s how water helps your everyday life.


      Water gives your skin a special glow, helps you stay hydrated, and helps you maintain a healthy weight, helps you lose weight. Water helps you stay full when you’re hungry, and can satisfy your hunger for less junk food cravings.
      Disclaimer : Some of the content have been taken from Wikihow.


      So did you try it today? Love to hear from my reader so do leave you comments




      HOW TO PREPARE TOP FIVE HEALTHY BREAKFAST FOR INDIANS

      Well the name itself tells it all, breaking the fast. It’s by all means “the most important “meal of the day as your body is starving for nearly 12 hrs and needs to be refilled. Breakfast just does that your body; it lets your body with necessary nutrients and gives you much needed kickoff.

      As we all have less time to eat and more time to worry about money, work, emotional and mental stress and the list is endless and save too much time to snack on junk food in the evening. Here are top 5ive healthy breakfasts you can snack on in a jiffy. My today’s theme is “Easy to buy and very easy to prepare.”

          1.   Boiled Eggs: One of the most simplest, healthiest and easiest of all to prepare which not only a good source of protein, selenium and riboflavin but also lets you stay full for longer, helps you in managing your weight (if you are a weight conscious person). Dice it to make it juicy and make yourself an omelet by adding some chopped vegetables on a slice of wheat toast, add  a slice of low fat cheese, salt , turmeric ( a pinch though ) and pepper to make it tasty and spicy and you have your Indian healthy breakfast ready. Check your cholesterol level, if it’s high, then it best to stay away from yolk.

      2.    Idlis: An ancient Indian food, if you are a south Indian, then this probably be your everyday breakfast but do you know that steamed Idlis contains low fats which are easy to digest. Three good Idlis contain ~130 calories and way too good for a present day health conscious dish. Enjoy with typical coconut chutney and sambar or even with honey. Remember Idlis are low in calories but also keeps you full for longer. Cook Idlis a night before, if you’re too occupied in the morning.





            






          3.   Wheat bread and Peanut butter: Common misconception among many people is that peanut butter will make you put on weight. But peanut will good source of energy which gives instant boost to your body as it is very rich in antioxidant. Spread it over a wheat bread for healthy, nutritious, and energizing breakfast which lets you keep active.
                                                             


          4.   Oats: The endless benefits of oats includes low in calories, low fat ,high in fiber, high level of proteins. It not only helps in keeping your blood sugar levels under control but keeps your cholesterol level under check and its way to easy to prepare. Try adding fruits and nuts or even dried fruits.

           


           5.   Curd: I am rating this as the smartest and easiest of all, delicious and highly nutritious breakfast. Add some chopped bananas and apple to a bowl of curd and you have your healthy breakfast ready in no time.







      Adding to this list is

       

      Whole-wheat bread sandwich: A must for vegetarians, add the basic vegetables like tomato, onion, low fat paneer and cucumber and you are ready to go. Add a pinch of salt and pepper for taste. For non vegetarians add some smoked/boiled boneless chicken, mustard sauce or mayonnaise.








      So which one you will try. I love to hear from my reader so do leave you comments