A Few Tips On How to Lose Belly Fat

Today we are living in the 21st Century and in this Century everyone is having one super hectic and packed up routine. We generally sacrifice our health for our jobs or other things. So when this happens there are a lot of ways by which this stubborn belly fat can get into our body and sit there, and no matter how hard we try this stubborn fat fits there and makes us lose our self-esteem.

Today, every single person we see around us has belly fat, even those who are slim and trim or have 6-pack as they also have this belly fat. It's normal, no matter what we do some amount of belly fat gets accumulated in our body. And too much fat is bad, really bad for our body. This fat can result in diseases like high blood pressure, type-2 diabetes, heart diseases, etc. People also think that it's their metabolism, which accumulates more body fat and in unusual places, what they do not understand is that metabolism depends on what you eat, if one eats right then there is no chance that the metabolism will betray them.

Eating The Right Food, Regular Exercise, Appropriate Sleep, Stress these are the 4 major factors which control the fat in a person's body-

1. EXERCISE

Incredible exercise removes all of the belly fat, including instinctual fat. One must perform at least 30 minutes of direct exercise for 5 days in a week. Walking helps, insofar as it's sufficiently energetic that you work up a sweat and inhale harder, with your heart rate faster than normal. To get comparable results in a small amount of the time, wander up your pace and get overpowering action – like running or walking. One needs to do that for at least, 4 days in a week.

2. DIET

Eating the right amount of fiber can also be helpful. Hairston's research shows that people who take in at least 10 grams of dissolvable fiber consistently – with no other eating routine changes – grow less natural fat after some time than others. This means that if one one eats- two little apples, a measure of green peas, or a half-measure of pinto beans, then the work is done.

3. SLEEP

Getting the perfect measure of rest is also very important for controlling belly fat. In one examination, people who were able to sleep for 6 to 7 hours consistently increased less intuitive fat over 5 years as compared to those who slept for less than 5 hours or more than 8 hours consistently.

4. STRESS

Everyone deals with stress. How one deals with it, that's what matters. The thing one can do in order to deal with stress is relaxing with friends and family, companions, pondering, practicing and so on. This ever makes you more advantageous and better organized to utilize sound judgment for yourself.

SUMMARY

Due to the busy schedule of people living in today's era, it is very hard for them to keep a check of belly fat. But doing this is in fact not as hard as it looks like-

1. Proper exercise which increases your heart rate

2. Proper high-end fiber diet.

3. Appropriate sleep

4. Managing stress

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Fitness While Traveling

Do you find yourself traveling often?

Have you noticed that this only makes you gain weight? This happens because when we stop our regular workouts. While traveling we sometime will replace our regular workouts with big cheat meals from local restaurants in the area. The good news is, that we can definitely stay fit while traveling and still enjoy ourselves. Here are a few things that you can do next time you're traveling.

These tips are sure to keep you fit and healthy.

Keep To Specific Circuits.
If you find a gym in your hotel that you are staying at, do not be afraid to make the most of it. It does not matter if there's not much equipment in there. While this may not be the same as your local fitness center, you can still do what you can on the equipment provided. The best way to make the most of this is to do your workout in a circuit workout. There should be a various pieces of equipment for all areas of the body. Spend some time on one piece of equipment at a time. Then move onto the next one for ten to fifteen minutes. Continue this until you are starting to feel sweaty and good.

Burn Your Calories Daily.
If you do not have time to do a complete workout in a gym or you do not have access to one, then you can still find ways to burn calories. Try going for a long scenic walk or a morning beach run. This is a fantastic way to see what's available in the city or town you're staying in. You can also burn off that big fancy meal you just ate at the local hot eatery. Always try to go up or walk the long way back to your hotel. Most hotels have a swimming pool. Go for a swim once a day. Find a local fun adventure that is popular in the city you're in like hiking, skiing, snow-boarding or wind surfing.

Pay Attention To Your Meal Sizes.
Traveling often means eating out somewhere and the problem is that the meals served sometimes really big. You can still enjoy local food but sometimes it's fun to sample and take small bites of food. When ordering a meal, ask the waiter or waitress to give you a take away box. This will allow you to take the left overs with you. If you do not have room for a take away box, then ask the restaurant to give you a smaller amount of the item you ordered.

Develop A Routine.
It is worth coming up with a specific routine. This way your routine can be done anywhere at anytime. This could be along the lines of: Lunges, Jumping Jacks, Push Ups, Squats, Triceps Dips and running on the beach or finding a local fitness class.

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Benefits Of Climbing The Stairs

There are several forms of exercise that people make use of to reach their respective goals. Different activities work for different people, and the degree of weight loss and endurance varies depending on a person's diet, metabolic rate, weight, etc. Time is of the essence to everyone, irrespective of their age, gender, or religion. Combining the urgency of time and meeting independent fitness goals, we have one form of exercise that is available to everyone and is one of the more easy ways to lose weight, but underutilized and overlooked. The effectiveness of this is more than any other form of quick cardio. This is the infamous – STAIRS!

Losing weight in certain spots is always hard, as a person's problem areas will always be the weakest and need the most attention. Spot losing is one of the biggest challenges when a person exercises, as it requires long-term perseverance to actually lose the same.

Most Indian women have pear-shaped bodies (thin upper body and big hips). Therefore we're often trying to find out how to reduce hip fat! It is one of the most common issues a woman faces when trying to spot-lose weight.

Climbing stairs engages the following muscles when utilized:

Hips

Thighs

Calves

Lower back

Stomach

Gluteal muscles (gluteus medius and minimus)

This is an incredible 6-in-1 package for women as it is a sure-shot and one of the more easy ways to reduce weight.

Every person looking for quick and effective weight loss techniques should make use of their building's stairs while going to their respective homes or offices. This can start off as 2 floors, increase to 5 and even go beyond 10. Not only does these steps greatly tone one's legs, hips, and butt, but also drastically increases a person's stamina.

Even planned workouts can be done on stairs. Several exercises like step-ups, calf raises, and other such exercises can be done on steps and require no other equipment. The advantage of steps is that it combines strength through body weight and stamina through the cardio aspect, thus giving a person an overall work out.

Stairs provide free and natural body sculpting for users, and it is important to note how much muscle and stamina improvement occurs if this is done regularly. This is one of the easiest ways to lose weight, and the largest tip to save time and money while doing so. A person loses an average of 0.17 calories per step they take, which can add up to anywhere between 200 and 400 calories!

Additionally, people with weak knees and ankles as well as a weak back should be careful, as the impact of climbing stairs can strain these body parts. Even if a person does not suffer from any of the above; overdoing the stairs can actually create these problems and there should be done in controlled quantities.

An ideal workout using stairs should be at least 30 minutes, as it burns approximately 250 calories along with toning and shaping a person. This combined body workout can really strengthen someone's body and make them chiseled.

Walking regularly is widely considered to be one of the best tips to reduce weight. This literally gives you no excuse to skip a workout, because stairs are one of the most accessible areas for people in any and every strata of society.

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South Beach Diet – Everything You Need to Know

South Beach Diet is a famous diet plan that is designed by cardiologist Arthur Agatston and dietician Marie Almon. This diet was designed to act as an alternative to other popular diet programs out in the market.

The initial purpose of the diet program is to prevent heart disease, but its appeal has transcended that and right now this diet is considered as one of the most popular and one of the most effective.

The system and the idea of ​​this type of diet are simple. In the simplest sense, this diet will replace the bad carbohydrates and the bad fats with the good carbohydrates and the good fats.

For women who want to slim down with the use of this diet program, then it should be noted that they should be of the age 20 or up.

The South Beach Diet program is divided into three Phases and each of these Phases will progressively become liberal. The phase one of the diet programs will last for two weeks of the diet program.

South Beach Diet is characterized by three phases:

First Phase:

On this phase, sugars, processed carbohydrates, and fruits are taken out of the system.

The purpose of this stage of the diet program is to eliminate the hunger cycle and this can deliver weight loss in the person.

Second Phase:

The second phase of the diet program will continue as long as the person wants to lose weight. In this stage, fruits and vegetables are now reintroduced into the diet.

Third Phase:

The third phase of the diet program is called as the maintenance phase. This now will last for life. If one would say that this diet program can adopt and can last for life then this should be taken seriously. This kind of diet will call for time and attention. One of the good things about this diet is that you will be given the chance to dine out and at the same time eat well.

And you can make it happen by following some simple rules and you need to stick to the principles of the diet program.

It really would not matter if you are a busy career woman who lacks spare time for a diet. This type of diet program would make diet attainable and capable even for busy and career women.

But, in order for a diet program to be working and effective then one should need to know the importance of compliance and obedience to the certain and specific ground rules of this diet program in order for one to really see the effect of which.

The following are the specific ground rules to consider when one is on a South Beach Diet Program:

When dining out with friends in restaurants then you need to consider the unprocessed, the unrefined carbohydrates like your whole grains, the whole fruits, and fresh leafy vegetables. These are the things that you should select in order to stay and toe the line of the diet program.

In dining out then you should also focus on lots of lean protein like the protein from chicken, fish and some cuts of meat. You should also prioritize the low-fat dairy and the reduced-fat cheese.

One should carefully select the food items that are rich in good fats. Foods rich in good fats would be fishes, avocados, and nuts. Also, make sure that the dishes that you will eat are prepared with the use of the healthy oils like your olive oil or canola oil.

Definitely, you should say no to the food items that are high in saturated fat like the fatty cuts of bacon and beef. If possible, you also need to stay away from processed meats like your salami.

Make sure that you eat food items that are rich in fiber. Fiber can be sourced from your fruits, vegetables, and nuts. Other food items that are rich in fiber include white bread, cakes, and white rice.

It is also important to avoid added sugar. You should avoid Cola drinks. Also be aware of the hidden sugars that you can find in dressings and the food sauces.

If dining out can not be avoided and if it comes occasionally then just be mindful of the following strategies on how to effectively battle on high sugar and high fat temptation.

Here would be some of the lists of the best strategies that you can use when you are dining and eating out. Here are some of the wise suggestions:

Have a protein snack before a date.
When you do this, then at least your appetite can be tempered and you will no pig out on the food items that will be served in your favorite restaurants.

You can eat a hard-boiled egg or you can have a piece of cheese right before your leave your home. At least by doing this, you will not be tempted to order and eat a lot when you are out.

Set aside the bread basket, the chips, and all that stuff.
These food choices that you normally order in the past all contain ingredients that body will not like. These will contain bad and unrefined carbohydrates. And if you eat food items like these, then these can give you that immediate boost yet, in the long run, will only allow you to become hungrier.

If this is already served in your table, as much as possible try to ignore this basket since this will not do your slimming efforts well.

Ordering soup can be a good thing.
It is wise to order a cup of soup the moment you are located at your table. Now consume this soup right before you take your meal.

If you are planning to get your soup, consider the soup that is rich in vegetables and make sure that the soup that you will get is not cream-based. Or what you can do is to order just the clear broth.

The nice thing about the soup that you will order is that this will fill your tummy up and as such your hunger will be tempered and you will not be tempted to eat that much the moment the food is served on your table.

And the nice thing about ordering and consuming your soup is that this will send that message to your brain that you are eating and you will feel full soon.

And since it takes roughly 20 minutes for the message to travel by the time the meal arrives then you are already satisfied and the craving is now gone.

In case there would be a need to order for extra, then it would be best if you can ask for extra veggies instead of starches.
In many cases when you dine out, the main course will often come with starchy side dishes, for example, you will be given mashed potatoes.

Remember that food item like these ones are not good for you if you are under the South Beach Diet. If you are going to ask for something extra, then it is suggested that you get vegetables instead.

You can go for string beans or brocoli and consider these as healthy extras on your plate.

Consider dishes that are cooked the healthier way.
Look for healthyier cooking methods as these can help you lose those extra pounds. And along with this line, it is always a recommended move if you can get away from the food items that come battered and fried. And if the food items do come with the rich butter sauce then just ask for these on the site. Consider the healthier cooking options. For example, you can go for roasted, broiled and grilled food items. Cooking options like these offer fewer fats and will not introduce fats that will not help you in your weight loss efforts.

Consider alcoholic drink as not part of the plan.
If the waiter requests for something to drink, then better stick with a glass of water or you can go for diet soda.

You can also go for a glass of wine- red or white wine if you really want a taste of good life.

Do not scrimp on the dessert, please.

You can also go for dessert. All diets will also call for some amount of dessert.

Life would be pretty boring without dessert. So do not deprive yourself add some fun to your weight loss efforts.

Remember these ground rules related to the South Beach Diet.

Once you are aware of these ground rules, then it will be easier for you to follow the diet program and it will be easier for you slim down and cut down those extra pounds.

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5 Tips to Accelerate Your Weight Loss

Tip 1:

Believe That You Can
One of the most important factors for weight loss is belief in yourself.

Having the belief that you can is just as important as exercising and eating healthy. Without belief, you are sabotaging your efforts before you even begin.

Write down the reasons it is important for you to lose weight. Then set a goal for how much weight you would like to lose and commit to it. No matter what obstacles come your way do not quit until you hit your goal.

Staying positive and holding on to the belief that you can will require you to feed your mind with positive thoughts daily. If you have one bad day do not let it discourage you. Just dust it off and get right back on track.

As time goes on, and you begin to see results from your efforts, it will be easier to stay on track.

Tip 2:

Drink Water
Water is the gas that fuels the engine of our bodies. The body needs water to function efficiently.

If you drink water through the day, you will not feel hungry as often because it will give you the sensation of being full.

Once your body is receiving the amount of water that it needs, it will improve digestion and release the excess fluid stored in the cells.

Drinking a glass before each meal will help you eat less and lose more.

Tip 3:

Get Active
Exercise is an important part of any weight loss program. Even though you may be able to lose weight without it, it will be difficult to sustain long term.

If exercise intimidates you, start out with something simple like walking. The idea is to find what you enjoy and do it.

For maximum benefit work out 5 days a week for a minimum of 30 minutes.

As your health and physical ability improve, try exercises such as Zumba, taebo and swimming. These exercises tend to burn larger amounts of calories.

Remember exercise is not only key for weight loss but it also helps to improve your overall health.

Tip 4:

Eat More Often
Eating 5 to 6 smaller meals instead of 3 large meals will help you stay full and satisfied all through the day.

If your goal is to take in no more than 1500 calories per day you have to make sure all your small meals combined do not exceed this number.

An easy way to do this is to split your 3 normal meals in half.

Tip 5:

Get At Least 7 Hours of Sleep Nightly
Not getting enough sleep alters the level of ghrelin in the body. Ghrelin is the hormone that regulates hunger in the body and when sleep deprived causes an increase in appetite.

The ideal amount of sleep is between 7 to 8 hours per night. When the body is disturbed of sleep it throws off your metabolism.

To improve your quality of sleep do not drink caffeine based drinks, workout or eat at least 3 hours before bed time.

Incorporating these 5 simple tips can significantly impact the amount of weight you are able to lose.

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Weight Loss With The Alkaline Diet – Things You Need To Know

The hype around alkaline diet is quite surprising. While many fad diets have been panned time and again, the alkaline diet continues to enjoy noticeable popularity among masses and classes alike. Many claim that this is the best form of dieting for weight loss, but does it work? We will try to understand a few aspects related to the concept.

The Claim:

The alkaline diet claims that by eating alkaline promoting foods, you can reduce your weight and keep certain diseases at bay. The concept found immense popularity after Victoria Beckham tweeted about a particular cookbook. The diet also says that the foods we eat have a significant impact on the pH level of the body. Alkaline promoting foods help in increasing the pH level, which helps in getting many health benefits.

Does it Work?

Well, the alkaline diet does not work for the reasons as claimed, according to most critics. In this meal plan, you will eat a lot of fresh fruits, veggies, and a few grains. Also, you need to cut down your intake of dairy and meat products completely. Most of the grains are also banned, surrounded processed foods and junk meals. One can not have refined carbohydrates and sugar either. Quite obviously, you are eating right, and therefore, if you can follow the diet, you will surely lose weight. However, these food choices do not have much impact on the pH level, as claimed. Our body is capable of managing the pH level, and any such effect as mentioned in this diet plan is extremely limited.

Will I Lose Weight?

Yes, it is possible to lose weight with the alkaline diet, but you need to be careful with the meals. Keep in mind that cutting down grains, meat, and dairy, might be hard, and you will not see instant results. This is a complicated and often tiring kind of lifestyle because you can not eat out or cook food that you like. There are a few cookbooks for help, but most people quit midway because they are tired of the dieting process.

Do not Lose Your Mind:

No kind of dieting can help unless you have an exercise plan in place. Weight loss process is simple – You burn more calories than usual and eat less than your current intake. The meal plan has to be balanced, and the alkaline diet can strip off some of the best foods you like. If you still want to reap the benefits of this concept, you can go for vitamin enhanced water or high pH water, which has a pH score of 9 or more and can offer the same benefits. Alkaline water is rich in minerals and antioxidants and can help in losing weight, as long as you are exercising regularly. It will also assist the metabolism, which will aid in dropping pounds faster.

With some effort and little control on junk and processed food, you can lose weight, and for that, you do not need to quit all the good things that you enjoy the most.

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3 Fruits for Weight Loss and Glowing Skin

Fruits such as papaya , pomegranate , Amla , watermelon, orange, grape, and much more are good examples of fruits that can help you lose weight naturally with glowing and healthy skin. The health benefits of some of these fruits will be discussed in this article for more understanding.

Health Benefits of Papaya, Pomegranate and Amla

If you have determined to make your skin glowing and as well ready to shed some of your weight in a view to look healthy, papaya, pomegranate and amla are recommended to help you achieve the best result. Let's look into the health benefits of each of the fruits as follows:

Papaya: Papaya is one of the fruits that offer a combination of anti-aging and weight loss benefits. It is a natural and nutritional fruit that has exceptional enzymes believed to help in weight loss and leave your skin glowing. This is one of the reasons papaya is referred to as fruits of angels .

The science behind its keeping your skin youngger and new is its ability to flush toxins out of the skin and getting rid of dead skin cells.

If you have tried all other means or fruits and you are not getting results, try papaya. It flushes out fats that are responsible for obesity in the body system and makes you fit and healthy. Papain enzyme in the papaya helps in digestion and thereby prevents body over-weight.

Also, vitamin C contained in papaya helps to maintain and build collagen which is responsible for anti-aging skin, making the skin glowing and shining.

Pomegranate: Pomegranate is naturally equipped with ellagic, punicic, and omega 3 fatty acid as well as antioxidants to assist in your skin cells regeneration.

Regular consumption of pomegranate has been confirmed to boost red blood corpuscles (RBC) quantity which helps in blood circulation. The fruit is rich in Vitamin A and C and other useful antioxidants to help in retaining collagen which is accountable for elastic and healthy glowing skin.

Pomegranate also benefits in getting rid of wrinkles, pimples, fine lines and Promotes skin whitening. It also serves as a natural moisturizer to help and treat dry and irritated skin.

On the other hand, pomegranate is a low-calorie food that contains tannins, anthocyanins, antioxidants, flavonoids, and dietary fiber that asserts in burning fat, averts oxidative stress, boost satiety and helps in the overall weight loss. In place of your unhealthy beverages which are stacked with sugar, pomegranate juice is recommended as healthy alternative drinks to help you in reducing your daily calorie consumption which as a result leads to your healthy weight loss.

Texts of Ayurveda eulogize the medicinal properties of pomegranate, it is known to boost shukra dhatu which helps to increase glow of skin and also maintain healthy muscles. Another special quality of pomegranate is it increases sperm count and sperm motility. Naturopaths call pomegranate juice as liquid Viagra. Here is fruit acts as best ayurvedic remedy for erectile dysfunction.

Amla: Amla is always pronounced to be fantastic for health and considered as one of the richest sources of vitamin C or citric acid, vitamin A, and antioxidants. It is also referred to as gooseberry. The fruit is known for its succulent, bitter and sour taste, belonging to Phyllanthaceae family.

Amla is believed to have the ability to cure any form of skin diseases. When you are thinking of protecting or making your skin glowing, Amla can not be over-emphasized with its excellent work on skin.

Research has shown that the Amla fruit juice aids in the formation of skin collagen which supports skin anti-aging and thereby works efficiently in the therapeutic and cosmetic productions. Amla has been traditionally applied in Ayurvedic formation for glowing and healthy skin.

It is believed to prevent aging skin, suppress pigmentation, offer astringent features for reducing acne, cleansing skin pores, pimples and as well as wrinkles.

Apart from skin benefits of Amla, another unique benefit of Amla is its ability to naturally aid weight loss. The fruit is believed to help in speeding protein metabolism. Poor metabolism has been attributed to one of the key reason for obesity. An improved metabolism in your body leads to daily fat burning which typically accelerates your weight loss.

All toxins accumulated in your body that inhibit enzymes functions in the digestive system will get flushed out with the help of Amla. Regular Amla in your body will flush out toxins and ensure quicker food digestion in your body.

Ayurveda acharyas praise the medicinal properties of amla. They recommend this fruit in skin conditions like rashes, acne and pimples. It is a powerful detoxifying agent and slows down the aging process and also reduces body weight. This fruit is very helpful for men who suffer from sexual dysfunction. Amla is usually added in Vajikarana Therapy to boost strength of men

If you want to achieve twin results of weight loss and glowing skin , try above three fruits and thank me later for the secret. The fruits have yielded outstanding results in anti-aging skin processes and stress-free weight loss. Apart from achieving these two results, papaya, pomegranate, and Amla offer more health benefits that are useful for the body. Next time you go out there, grab these fruits and benefit from their healthy skin and weight loss.

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Weight Loss – Does Losing Weight Get Harder With Age?

It is a question that seems to be repeated time and time again: does weight loss get harder with age? What is concerned is not the answer to this issue, but rather the reasons why it is usually asked.

The short answer is yes: weight loss gets harder with age. I doubt this is a surprise to you. It is more or less what you suspected and wanted to be confirmed. If you expected weight loss to become more difficult, it is not because you have a remarkable intuition: it is because anything that takes an effort to achieve in life gets harder with age.

It may feel like a conundrum. Should not things become easier in life as you age? The answer is yes in some cases. But only when you have acquainted enough knowledge in an area that allows you to avoid mistakes and make your efforts more efficient. It is a simple formula: a more determined attempt + fewer mistakes = improved results. But to get that point, you need to put in the time to learn. In this regard, the odds are against you because you are aging. It gradually becomes harder to achieve anything with the passage of time.

There are biological reasons for this. Our bodies and general health begin to degrade in middle age. It is an inevitable decline, which may be considered by some as unfortunate. But it should not be viewed as a grim fact – it is simply normal. Nature has deemed everything to be finite. Even the sun has its limits.

More relevant is the fact as you get older, you will not have the same energy as in your younger years. Restless nights have a higher price, and there are more limits on what you are physically capable of doing.

Generally speaking, weight loss does not get harder with age. But this does not mean it is beyond you. Not by a long shot. Perhaps you will need to invest more energy into losing weight than in the past. That said, this does not mean there are not ways of increasing your productivity. By increasing your efficiency, you will attain greater results with less effort.

How do you improve your efficiency? You do more of what works, and less of what does not. In regards to weight loss, this means you …

  • eat healthy meals,
  • stop bringing junk food into your home, and
  • make each minute of exercise count.

You do not have to stress yourself over this. If you learn how to eat reasonably and apply the advice of your doctor, you can lose weight and improve your health – regardless of your age. There are adults older than you in worse shape who are succeeding with their efforts to improve their health. If you ever need a reminder, just go to your local gym and look around.

Even if weight loss gets harder with time, avoiding the task is an excuse, and is one that could prove costly.

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4 Healthy Tips to Lose Weight Fast

First of all, if you are serious about losing weight, keep one thing in your mind: you have to cut down on your calorie intake. According to research studies, if you cut 3,500 calories, you will shed one pound. This means if you cut 500 calories each day, you will lose around one pound in 7 days.

How long should one go? Typically, it's a good idea to not go below 1,200 calories on a daily basis, according to experts. However, if you can not lose that many calories, aim for at least 800 per day for as many as 3 days. Given below are 4 expert tips to help you shed the extra pounds without any problem. Read on.

Avoid Alcohol

Typically, a glass of wine that weighs 5 ounces contains around 100 calories. If consumed on a daily basis for one whole year, these calories will add around 10 pounds to your total weight. Therefore, we suggest that you reduce your intake of alcohol so you do not gain that much weight.
There is no need to mention that having too much alcohol is not good for your health as it may cause a lot of health issues. For instance, it can damage your liver in addition to effecting your routine. So, it's better to stay away from this evil for good.

Cut Your Carbohydrate Servings

It should not be taken wrong. Not everyone is supposed to go on a low carbohydrate diet or Dukan Diet. Actually, what you need to do is opt for half of the bread, pasta or rice and should be taken on a regular basis. Aside from this, you may want to eat extra vegetables so you can feel full.

It's a good idea to opt for whole grains that contain a lot of fiber. And you know that fiber helps you feel full for a longer period of time. For additional weight loss, you may start eating one slice of bread with quality peanut butter rather than two breaks for your breakfast. And it will not cost you a lot.

Eat Salad

What you need to do is opt for salad with a lot of vegetables that are heavy with fiber. You can top it up with a bit of baked tofu, salmon and chicken. According to research studies, both protein and fiber are satisfying.

Eat Every Few Hours

If you're going to reduce your calorie intake, we suggest that you spread your calories out. This way you will not get hungry any time soon. If you want to keep an eye on your hunger, we suggest that you eat a snack or meal every few hours. As a matter of fact, if you eat more often, each of your snacks should be lower in calories.

So, if you have been trying hard to go on a diet and lose weight, we suggest that you check out the 4 tips given in this article. This way you will be able to reduce your weight significantly.

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7 Ways To Lose Weight

Each year, many people set goals to lose weight fast. But they have no idea how to go about it. Given below are some tips that may help you know how to lose weight quickly. Read on to know more.

1. Eat Regularly

According to a nutritionist, skipping meals is not a good idea as it may have a negative effect on your metabolism. Rather than eat less, we suggest that you eat small snacks and meals that are heavy with nutrients. Ideally, the interval between the meals should be three hours. Remember: eating irregularly is not a good idea.

2. Portions size

If you eat less, you will lose weight. During the past 5 decades, the portions sizes have increased at almost every restaurant. As a result, we have gotten used to bigger servings and this habit has affected our health negatively.

If you want to change this habit, we suggest that you go for small portions. Moreover, when ordering food at a restaurant, we suggest that you opt for small plates.

3. Do not go on a diet

Dieting is not good for you as it is not a source of health or sustenance. If you cut down on your food intake all of a sudden, your metabolic rate will slow down and more energy will be stored. This is the reason you will crave snacks, such as chocolate to get an energy boost.

4. Do not eat fast

You may want to eat slowly. Your stomach needs at least 30 minutes to realize that you are full. Therefore, it's not a good idea to eat fast. As a matter of fact, it's the primary reason we end up eating too much.

5. Renovate your kitchen

What do you keep in your fridge? Your fridge should have what you need to eat. If you keep chips in your fridge at all times, you will binge on chips. What you need to do is remove everything that can become a temptation and keep you away from your weight loss goals.

6. Monitor your Calories

If you work out, you will get a lot of health benefits. Moreover, it will help you maintain your weight in addition to build your muscle. As far as losing pounds is concerned, you may want to cut down on your calorie intake.

7. Know Why You Overeat

You may want to look back to find out what made you overeat. Moreover, find out if you want to eat something when you are in tension. At times, it's the hormones that make you want to eat too much. Another factor that may do the same is your mood. For instance, if you are depressed, you may get physically inactive. When you feel down, you eat something that makes you feel better.

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Weight Loss Versus Weight Gain

In the last few weeks my sudden heart attack sent me into the cardiology ward of the local hospital. Although thinking my body was generally healthy and because I did not take in sugar or salt I was somewhat amazed at the food served in the ward. Much of what I had excluded from my diet was presented to me on the tray for lunch and dinner over the course of the first day.

Not only was sugar and salt included in the meals but it was there in abundance. Observing other patients in the ward the most obvious condition was overweight. The question we all face is how to get rid of it?

While my legs, arms and upper body are reliably fat free my mid spare tire and obvious deep fat around essential organs has seemed impossible to shift. After 2 years at the gym and a careful diet of less meat and more fish has not seen any change.

So what am I doing wrong? What steps do I need to take to achieve weight loss when it is all about weight gained? The latter has piled on over the years of changed life-style and and more sedentary behavior. The next question is how does this affect my heart?

An angiogram performed prior to discharge showed no blood clot or blockage was responsible for the attack. So what was it?

A recent CT angiogram showed a narrow blood vessel was the likely cause and the prognosis for another attack is rather grim. The doctor informed me that I will probably need a stint to open the vessel and prevent that from happening.

There remains the question of how to get rid of the fat that is causing my waistline to be so extended. I do not drink alcohol or smoke. Nor do I snack on 'goodies' from the takeaway counters or supermarkets. My only indulgence is raw almonds to which I seem more addicted than ever.

If one is doing all the right things and still at risk of a heart attack or diabetes there must be a more direct and easier way of achieving weight loss. Unfortunately, I have not found a solution to this ongoing problem.

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10 Useful Running Tips for Effective Weight Loss

Running is a great exercise for the mind and body. It is a great way to improve fitness and give your mood a boost. I personally enjoy my time out running because I can always feel my mind being unclogged and liberated from everything going on around me. It improves the health of the heart, it reduces the risk of many illnesses including stroke, heart diseases and type 2 diabetes.

Running is especially good for weight management or weight loss. Let's assume you burn 300 calories from a 30 minutes running session, if you run at least 5 times in a week, that's an easy 150 minutes of aerobic exercise per week (which comes highly recommended by the American Heart Association). That sounds like a lot of benefits from just running a few miles early in the morning.

As simple as running can be, as beneficial it is to the body and mind, especially for weight loss, there is a correct way of doing it (that means there are also wrong ways of doing it, wow). The purpose of this article however is to help you understand some important thing you need to know and do for you to do it right.

1. GET THE RIGHT PAIR OF SHOES

If you intend to take up running as a serious exercise for your weight loss, the first thing you should do is to get the right pair of shoes for running. You should not just do it in your regular loafers or walking shoes. running requires special shoes, these shoes were made to ensure your safety while running. They help to cushion your body against the shock of the pounding motion when your feet hit the ground. Running with the right pair of shoes will make you comfortable and can make you go further than you would in less comfortable shoes.

2. GET A NEW PAIR OF SHOES EVERY 300-400 MILES

Once you have gotten the right pair of shoes for your run, you need to check them for wear and tear regularly. It is recommended (by The American Council on Exercise) that you replace your running shoes when you reach the 300-400 miles' milestone. This stone can be reached in as early as 3 months and as late as 5 months depending on the number of miles you run weekly (20 miles or more). If you're on the heavier side, you should replace them every 300 miles to ensure your safety and comfort when you're running. Remember, they may still look good but that does not mean they have not worn down on the inside.

3. WARM UP BEFORE YOU RUN

Warming up before you run is good for your body, it helps to reduce the chances of you getting injured during your run. You can start out with a slow jog and then some stretching exercise that work your leg muscles, buttocks and your back (since you'll use them during your run). Getting a good warm up before the run will help you to stay energized and make your muscles more pliable due to the boost in your body temperature and blood circulation.

4. GET INTO THE RIGHT RUNNING POSTURE

There is a correct way to run and getting it right will boost the benefits your body will get from engaging in it. It is important that you look ahead while you run, leaving your body forward a little, this will improve your body balance and ensure that your weight is on the midsection of your foot rather than the front or heels. If you hear heavy thuds when you run, it means your weight is on the wrong part of your foot. Your arms should be relaxed, bent at a 90-degree angle, this will give your body a push forward when you run. Ensure that you maintain regular rhythmic and deep breaths when you run, this will ensure that you do not run out of breath and get tired easily. These tips should be kept in mind to get the correct running posture.

5. COOL DOWN AND STRETCH AFTER THE RUN

Reaching your goal distance can be exciting and fulfilling but ensure that you do not skip the next phase of your exercise which is just as important as the run. Make sure that you do some cool-down stretches after your run. It is important that you stretch out your thighs, hamstring, calf, buttock, lower back and hip muscles properly, hold each stretch for at least 10 seconds.

6. DO OTHER EXERCISES ON DAYS YOU DO NOT RUN

Remember to train your body with exercises that boost your endurance, stamina and strength. These other exercise routines will improve your running capacity and build up your overall fitness. Incorporate sessions of muscle strengthening workouts into your exercise schedule on days you do not run.

7. EAT HEALTHY FOODS

It is important to also eat healthy food before and after you run. What you eat is equally as important as your running exercise. The aim is that you eat healthy food that can meet your strength and energy requirements without weighing you down every day. Before you run, eat foods that are easy to digest, it is also recommended that you include a little protein in such foods, this will keep you feeling full and help to repair your muscles after you run.

8. STAY HYDRATED

You lose a lot of water in form of sweat when you run, so you need to drink enough water to compensate for the water loss and stay hydrated. The adequate amount of water to drink varies from person to person, but the universal standard is 2.7 to 3.7 liters daily. However, the amount of water you should drink daily depends primarily on your activity levels, lifestyle, body type, weight and other factors. Take a sip of water regularly through the day and drink up when you're thirsty. You can also take some juice and smoothies to diversify.

9. DO NOT OVERTRAIN AND GET YOURSELF INJURED

It is very IMPORTANT that you do not push yourself to run too much too soon. According to some studies, approximately 65 percent of runners have an injury related to running every year, so, you need to be extra careful that you do not put too much load on your body than it can handle. Start small and build up your strength and stamina so you can run a little further every few days. You can do this by setting easy distances for yourself and extend them regularly as your stamina increases. Once you reach your body limit, ensure that you stop so that you do not end up injured or do worse damage to your body.

10. JOIN A RUNNERS 'GROUP

Personally, I am lazy when it comes to running alone, I always need some motivation to really run my targeted distances. So I found a runners' group in my area and I was able to cover more distance and in less time too. I recommend that you do the same. Find a runners' group in your neighborhood, such group will act as a support group for you and will help you to stay motivated when you run, you will also find it to be a good social experience.

With these helpful tips, you should find it easier to get more positive results from your weight loss activities. Remember, Rome was not built in a day, so take it slow with your running routine, eat healthy, stay hydrated and equip yourself with more useful information about how to lose weight by following our blog and checking back here regularly.

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Mindful Eating Tips For Weight Loss

Tricking the mind to lose weight is very much important, as it helps you control over your eating habits. Thus, mindful eating is a must that does miracles and helps you get the results of your efforts. Yes, change in your eating habits may do wonders and help you lose healthy weight in a very short span. If you want to know about some tips, take a look at the following ways to do so.

  • Eat When You Are Hungry: There is a difference between hunger or craving and you need to understand it, to eat the necessary percentage for your body, not more than that. Make sure you have your meal when you are actually hungry and not when you are simply craving, as it may slow your metabolism and zero your efforts of weight loss.
  • Leave The Technology Aside: Nowadays, we all are obsessed with technology like television, phones or laptops, which trick our mind and we end up having more than what our body requires. All these gadgets will distract the mind and never let it get the signal that you are full, and at last you devour more calories than usual, which increases your weight. Therefore, keep them away and focus on your food to maintain a healthy weight.
  • Watch Out Your Portions: To trick your mind, it is compulsory to pay attention to the portion you are having. So, it is recommended to use small plates, as it tricks your mind that you have had enough of your meal and now you are full. It sounds silly, but proved to be very effective and result-oriented. So, make sure, the very next you keep this in mind that you need to eat, how much you need, not how much you think you should.
  • Do not Be Stuffed: Instead of having three large meals, it's good to break it into six portions; it'll trick your mind and boost up your metabolism as well, which further help you drop some extra pounds. Also, it prevails you from overstuffing that could have the reason of your day by day weight gain.

These are some of the common ways you can trick your mind to eat mindfully. These tips may help you achieve your weight loss goals in no time. Always remember skipping a meal is not necessary to lose weight, but eating mindfully is, so, you should adopt such habits to lose weight in a healthy way.

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Alcohol Consumption After Gastric Sleeve Surgery

Post bariatric surgery, have you too observed that alcohol affects you differently? While you were comfortable with having 2-3 pegs of your favorite Scotch before you went under the knife, now, even one peg make you feel the same as 2-3?
You can take a moment to find some solace in the fact that you are not the only one to feel so!

A survey found that nearly 90 per cent of patients who underwent either gastric bypass or gastric sleeve now find themselves more sensitive to alcohol. They, just like you, are able to feel the effects of alcohol after taking a few sips. Many also claimed that they lose muscle coordination after one or two drinks, and are not able to regain balance even after two-three hours.

If you think there is something wrong with bariatric surgery, let us assure you that it is only a myth. It is important to understand that the body undergoes many changes post bariatric surgery and in the end it all comes down to how the body absorbs alcohol and metabolizes it in a bariatric patient.

When you drink alcohol, or any alcoholic beverage with a normal gut anatomy, it first enters the stomach and gets metabolized through the process called gastric alcohol metabolism where the enzyme alcohol dehydrogenase works its magic. However, gender, age, medications, etc., can affect the blood alcohol levels and its effects here. Alcohol absorption is also dependent on the rate at which alcohol empties into the intestines. Another factor that affects the whole process is food. Having food in the stomach slows down the gastric emptying, and eventually reduces the rate of alcohol absorption by the intestines. Conversely, an empty stomach gains absorption and also increases the risk for inoxication.

Almost 95 percent of the stomach is bypassed in patients who undergo gastric bypass, and this includes the pylorus. In such a condition, the alcohol directly passes from the stomach into the intestines, where it is rapidly absorbed by the intestines due to their larger surface area. Add to this the postoperative rule of not eating while drinking, and you can imagine the rate at which alcohol is absorbed in bariatric patients.

Moreover, liver too plays a role in metabolizing the alcohol entering the body. But, conditions relatively common among individuals with morbid obesity, such as steatosis and fatty liver disease, make the alcohol metabolism a bit more difficult. Furthermore, bariatric patients follow a low carbohydrate diet which means that they have a low amount of glycogen. When alcohol enters the body, it further depletes the body of glycogen and also reduces glucose homeostasis. This puts the bariatric patient at a higher risk of hypoglycaemia.

Although all this may sound scary to you, however, you just consult a bariatric surgeon before you plan on drinking alcohol again. A thorough understanding and a few precautions can help you enjoy your drink without affecting your health.

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Is Dieting An Absolute Huge Waste Of Time?

Is dieting a waste of time?

The ultimate proverbial question most of us who have gone through a diet would have asked at least once.

The answer … yes … and no.

Conflicting? Confusing? Yes but distinguishable.

When is a diet not a waste of time?

Let us count the ways.

1. When It Enforces Good Eating Habits

I would bet my last dollar than a large percentage of us out there do not really think twice about what we put into out mouth or on our plate.

We would have some idea of ​​what's healthy or not but the amount of oil that's dripping off form the sides or from the mountainous serving of whip cream.

When I first really took into consideration what I was eating, it astounded me. How could I have been so ignorant over the years.

I began keeping a food log of whatever I ate and how much of it I ate. I then used a calorie app like myfitness pal to keep track of my daily intake.

What most of us would think twice consuming foods like bagel, white bread, Starbucks Frapps. However, such food stuff are just laden with unnecessary calories.

Even the occasional bite of chocolate through the day bumped up my total calorie intake by 10-20%.

What you need to do is first determine how many calories you need to consume on a daily basis to lose weight then start a food log.

You'll be amazed.

2. When It Stops You From Being A Couch Potato

There's a wise saying which goes “There's no smoke without fire”.

And I say “There's no successful diet without exercising”.

It's a known fact that you lose weight by eating less than required.

It's also a known fact that you are leaving 'money on the table' by not exercising during your diet.

Exercising is not only good for your health by keeping dangerous ailments in check but it also raises your metabolic rate a notch which helps you burn more calories at rest.

More calories burnt without having to starve yourself means less time on a diet.

When is dieting a waste of time?

1. You Are A Quitter

The lack of self discipline will kill off even the most effective of diets.

I do not care how motivated you are but there will be days that will just seem a lot tougher than yesterday.

Even worst, you lose control and pigged out on six slices of pizza in the fridge.

What will you do then? Quit?

Self discipline is like a muscle. When you fail, you pick yourself up and start again.

When you do not feel like working out, you still put on your gym clothes, gran your gym bag and head out the door.

Take control of that inner voice and the world is your oyster.

2. When There's No End Goal

Dieting just for the sake for dieting is a recipe for disaster.

Before you embark on a diet, you will need to ask yourself “Why?”

Do you want to drop 10 pounds? Get washboard abs? Have a waistline of 30 inches?

Once you have a goal in mind you can work backwards on how to achieve it.

This will give you a better idea of ​​your calorie intake, food planning, etc.

Have a final vision in your mind and work towards it.

Conclusion

As you can see, there's no clear-cut reason as to whether going on a diet is a waste of time.

On some levels, it can build character but it can also enforce bad habits.

Ultimately, it just boils down to one person.

The person you see when you look into the mirror.

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