Easy exercises for weight loss

Cardio

The American College of Sports Medicine reports that you can elevate your metabloism for up to 24 hours post-exercise by adding just one little twist to your exercise routine: intervals. All you have to do is inject brief periods of intense effort into your regular walks (or runs, swims, bicycling, elliptical sessions, etc). The intensity effectively resets your metabolism to a slightly higher rate during your workout, and it takes hours for it to slow down again. That equals ongoing calorie burn long after you've showered and toweled off.

Push-Up

This strength-training move is a classic for a reason. It fires up your chest, shoulders, and arms, and even gets your abs working when done with proper form.

Strength

While your heart and other organs demand fuel around the clock, there's little you can do to increase their metabolic needs. However, your muscles—which also require constant feeding—are changeable. Make them bigger, and they will demand more calories day and night.

Eat light before you sleep

Advantages of having a light dinner

1. No overload on the digestive system: A lavish dinner means your digestive system working overtime. This is going to affect you physically as your body is busy digesting when you want to sleep.

2. Blood sugar control: Eating a light dinner 1-2 hours before bedtime means well managed blood glucose levels. Complex carbs would also mean no late night low blood sugar.

3. Energising your soul: Eating an early light dinner means your brain and your digestive system are freed from digestion and nutrient extraction. This leaves them free for other work meaning you are full of energy.

How does food impact health?

In addition to sleep and physical activity, a balanced diet is one of the key elements of health and well-being. Healthy eating not only makes you feel good but also has a variety of physical health benefits. Since food fuels bodily processes, it makes sense that good food encourages optimal overall function. Eat a wide variety of healthy foods, like fruits, vegetables, whole grains and lean protein, for maximum health benefits.

The food we eat gives our bodies the "information" and materials they need to function properly. If we don't get the right information, our metabolic processes suffer and our health declines.
If we get too much food, or food that gives our bodies the wrong instructions, we can become overweight, undernourished, and at risk for the development of diseases and conditions, such as Arthritis, Diabetes, Heart Disease.

The nutrients; i.e. vitamins and minerals, in the food we eat allow the cells in our bodies to perform the necessary physical functions. These nutrients are essential for growth and without them health declines.
When a cell does not regularly receive its requirements, the metabolic processes slow down or even stop.  

Role of Sugar in human body

Sugar receives blame for many health problems, but without it, your body would cease to function properly. Naturally occurring sugars, such as those found in fruit, and lactose, or milk sugar, come from sources that benefit your diet. However, the sugars and syrups added during food processing and preparation, called added sugars, are viewed as a detriment to a healthy diet.

Sugar provides energy to your muscles and acts as a source of energy for your brain and nervous system. You also need sugar because it helps metabolize fats and prevents your body from using protein as energy. Blood sugar -- called blood glucose -- gets broken down in a series of chemical reactions that create energy, which fuels your cells. A hormone called insulin is involved in the process, too -- it's released when you eat sugar and tells your cells to absorb the glucose so they can use it as a source of energy.

Is Alcohol good for health?

Health Benefits of Alcohol

“One of the most consistent findings in recent nutrition research is that moderate alcohol consumption can improve health and lead to a longer life,” says Eric Rimm, Sc.D., associate professor of epidemiology and nutrition at the Harvard School of Public Health.

Beat Belly Bulge

Forget the ill-fated beer belly—when regularly consumed in moderation, alcohol can actually help fight fat. A 2010 study published in The Archives of Internal Medicine found that women who had one or two drinks a day were less likely to gain weight than those who shunned the sauce.

Improve Libido

Contrary to prior beliefs, newer research has found that moderate drinking might actually protect against erectile dysfunction in the same way that drinking red wine might benefit heart disease. In a 2009 study published in the, Journal of Sexual Medicine, researchers found that the chances of erectile dysfunction were reduced by 25 to 30 percent among alcohol drinkers. The lead researcher, Kew-Kim Chew, an epidemiologist at the University of West Australia, conducted the study with 1,770 Australian men. In his study, Chew cautiously noted that he and his team in no way are advising men to hit the bottle, and that further research is needed to accurately connect impotence and alcohol consumption.

Boost Brainpower

Your brain’s probably familiar with the downsides of drinking (Karaoke was such a great idea… until a video of your performance showed up on Facebook), but if you sip smart, a little tipple can help prevent cognitive decline. Researchers from Loyola University found that moderate drinkers were 23 percent less likely to develop cognitive impairment, Alzheimer’s disease, and other forms of dementia compared to non-drinkers.

Lowers The Chance Of Diabetes

Results of a Dutch study showed that healthy adults who drink one to two glasses per day have a decreased chance of developing type 2 diabetes, in comparison to those who don't drink at all. "The results of the investigation show that moderate alcohol consumption can play a part in a healthy lifestyle to help reduce the risk of developing diabetes type 2," researchers said in a statement to Reuters.

Easy triceps workout

1. Conventional Triceps Push-Up

Assume a regular Push-Up position, but place your hands close together and below shoulder level—between your chest and your neck—to target your triceps.

2. Reversed Hands Atop the Med Ball

Performing Push-Ups with your hands on a med ball or basketball also strengthens your hands and wrists—essential for pushing off and blocking in football and passing in basketball.

3. Med Ball Version

Assume the Push-Up position with your hands close together atop a med ball or basketball. This variation not only forces your triceps to work harder, but also improves balance and core stabilization, since your hands are on an unstable surface.

4.Toes on the Swiss Ball

Another more challenging variation. Start in a push-up position with your hands close together on the floor and your toes elevated on the Swiss ball. As in the previous version, your core and triceps muscles (and other upper-body muscles) are all tested during this movement with your feet on the unstable ball. For even more of a challenge, perform the movement with one foot off the ball.

    

Different Diets for Weight loss

The Vegan Diet

Vegan diets exclude all animal products and animal-derived ingredients. They may cause weight loss due to lower calorie intake and may also reduce the risk of several diseases.

The Paleo Diet

The paleo diet is based on eating whole foods and avoiding grains and dairy. It has several health benefits, including weight loss.

The Dukan Diet

The Dukan diet has not been tested in quality human studies. The diet may cause weight loss, but it also may slow down your metabolism and make you lose muscle mass along with fat mass.

Low-Carb Diet

Low-carb diets severely limit the intake of carbs and push the body to use fat for fuel. They are extremely helpful with weight loss and are linked with many other benefits for overall health.

The HCG Diet

The HCG diet is a fast weight loss diet. It's not based on any scientific evidence and may reduce metabolic rate and cause muscle loss, headaches, fatigue and depression.

Open gyms, new place for workout

BENEFITS OF OPEN GYMS

1.Sunshine

When training outdoors, you can also enjoy the benefits of sunshine. Fresh outdoor air and natural light invigorate and provide more energy for the mind and body. Sunshine provides the vitamin D that we need, you will get a suntan while training and the sun will lift your spirits! Sunlight also enhances energy generation in the muscles and oxidation of the tissues.

2.Helps with insomnia

When you exercise outdoors, you get fresh air which helps to alleviate insomnia. Regular exercise and fresh air will help you to fall asleep and improve the quality of your sleep.

3.Saves time and nature

Think creatively about your surroundings and devise an intensive training session on a nearby jogging track, hill or stairs, for example. Training locations are often closer than you think.Using nearby locations saves not only time but also natural resources, since there is no need to take your car to your workout.

4.Variation in your regular workout

Break the routine! Perform your indoor workout outdoors and include movements such as bodyweight exercises, which are easy to do outside. Most bodyweight exercises are multi-joint movements and therefore super effective! A bodyweight workout will enhance your coordination, balance and mobility in particular.

Importance of green vegetables

Green vegetables come across as quite unassuming, but they are packed with healthy nutrients such as Vitamins A, C, E and K (which are found in salad greens, kale and spinach). Many of the B complex vitamins are also found in broccoli, bok choy and mustard greens as well as fiber and calcium. There are so many great variety of green vegetables and so many vitamins and minerals to be had!

However, while green veggies are full of fiber and vitamins, what makes green vegetables (and really all fruits and vegetables) so healthy is their abundance of phytochemicals. Phytochemicals are chemicals found in plants that help protect plants from disease, insects, injuries, etc.; they’re basically a plant’s immune system. And they work for our immune system too. Phytochemicals have been shown to be effective in treating cancer, diabetes, cardiovascular disease and hypertension.

If you have been suffering from hair fall recently, then say a yes to your green leafy friends. Low iron content in the body can lead to hair fall. Including vegetables that are rich in iron in your diet, spinach especially would help make up for the low levels of iron in your body. Green vegetables are also good for increasing the hemoglobin levels. Low hemoglobin level is yet another consequence of decreased iron level in the body.

Easy squat variations

1. Basic Squat

Start by standing in the beginning squat position with your feet hip-width apart, toes pointing forward, neck straight, and abs tight. Hold your arms out in front of you—straight with palms facing down, bent at the elbows. Or do our favorite arm move: the Aladdin arm cross. Whichever you do, don't put your hands on your legs. Bend your knees and slowly lower yourself down until the tops of your thighs are parallel to the ground. Push your bottom backward, as if you were sitting on a chair. Don't worry too much about letting your knees go forward over your toes. It's a popular myth, but depending on your limb length, flexibility and hip joints, your knees may naturally go over your feet as you squat. As long as it doesn't hurt, you're OK. Return to standing.

2. Figure-four Squat

Begin by standing then bend your knees and lower a few inches into a slight squat. Lift your right leg up, bend your knee and cross it over your left leg, with your right ankle resting on your left knee. Being careful not to lose your balance, lower down until your supporting thigh is parallel to the ground. Don't let your hips dip to either side! Return to standing. Repeat on the other side.

3. Curtsy Squat

Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg. Return to standing.

4. Surfer-squat jump

Begin in a low, wide squat position with your arms out to your sides as if you are balancing on a surfboard. Jump and turn sideways so you land in the same surfer squat but now with the other leg forward.

Importance of Fats

Fat are an essential part of our diet and is important for good health. There are different types of fats, with some fats being healthier than others. To help make sure you stay healthy, it is important to eat unsaturated fats in small amounts as part of a balanced diet.
When eaten in large amounts, all fats, including healthy fats, can contribute to weight gain. Fat is higher in energy (kilojoules) than any other nutrient and so eating less fat overall is likely to help with weight loss.

Fats provide your body with energy and provide storage spots for energy in the body. Fat also helps move the vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides insulation for body temperature regulation by filling up your body's adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation.

Importance of Dairy food in the Diet

Dairy foods and ingredients play an important nutrition delivery and cultural role in the daily diets of people around the world. Whether traditional fare or new additions to regional preferences, dairy foods provide clear benefits to people of all ages. Specifically:

Dairy and dairy-containing foods contribute many essential nutrients including protein, calcium, vitamin D, vitamin A, vitamin B12, riboflavin, niacin, phosphorus, potassium and magnesium.

Milk, cheese and yogurt are core aspects of healthy eating patterns and dietary guidance recommendations in many countries.

Dairy ingredients like whey and milk proteins support healthful diets and are found in dairy-based beverages, yogurt, nutrition and energy bars, ready-to-drink beverages, oatmeal, snacks and powder for homemade smoothies and shakes.

According to the U.S. Department of Agriculture, fat-free or low-fat dairy products are the best choice for most people because whole-milk and whole-milk products add calories and fat to the diet. Although flavored milks such as chocolate and strawberry contribute the same nutrients to the diet as plain milk, they also add extra calories from sugar.

Best protein food sources

High Protein food sources

1. Seafood

Seafood is an excellent source of protein because it usually low in fat. Fish such as salmon is a little higher in fat, but it is the heart- healthy kind: it has omega-3 fatty acids.

2. Eggs

Eggs are one of the least expensive form of protein. The American Heart association says normal healthy adults can safely enjoy an egg a day.

3. Soya

Soya protein foods such as tofu and soya-based drinks will help you to recovery, plus they can help to lower cholesterol and may reduce the risk of heart disease.

4. Nuts and Seeds

Nuts and seeds are a practical protein choice if you're on the move. Around 50 pistachio nuts provides 6gm of protein, plus sodium and potassium, the electrolytes lost in sweet during exercise.

Beans

One-half cup of beans contains as much protein as an ounce of broiled steak. plus, these nutritious nuggets are loaded with fiber to keep you feeling full of hours.

3 Easy Pushup Variation

Easy Pushup Variation

1. Off the wall:

  This is the first step on the path to pushup dominance. It's basically a standing push-up done against   a wall, which greatly reduces the amount of weight the muscles have to support.

2. Shoulder tap Push-up:

This is the great for all the same reasons as the hand tap push-up, but it's a slightly longer hold that's better for improving balance.

3. Hand tap push-up:

Pause at the top of the push-up and use one hand to give the other a friendly tap. Switch hands with each rep. That brief pause helps improve balance and makes the exercise more isometric, which is a great way to boost strength.

 

Chocolate a healthy food.

Importance of Chocolate

A new study suggest that eating chocolate can help you stay thin. Researchers at the University of California-San Diego found that people who frequently eat chocolate have lower body mass indexes than people who don't.
One study, published in The Journal of Nutrition, suggest that chocolate consumption might help reduce low-density lipoprotein (LDL) cholesterol levels, also called "bad cholesterol."
Chocolate may have effects on people's moods. Most chocolate is eaten in the winter, which suggests that people often use it as a way to beat the seasonal blues.

                                                                                                                                                                                                                                

                    

                  

Canadian scientists, in a study involving 44,489 individuals, found that people who ate chocolate were 22 percent less likely to experience a stroke than those who did not. Also, those who had a stroke but regularly consumed chocolate were 46 percent less likely to die as a result.
A further study, published in the journal Heart in 2015, tracked the impact of diet on the long-term health of 25,000 men and women.

One exercise for whole upperbody

Pull-up

A pull-up is a "compound" exercise that involves a large number of big and small muscles, most notably your latissimus dorsi (lats) and biceps. In addition to working multiple muscles at the same time, the pull-up is. also a multi-joint movement, an exercise that causes more than one joint to move.

Pull-ups are one of the most convenient exercises around. You can do them pretty much anywhere. All you need is bar.

Probably one of the biggest benefit of doing pull-ups is improvement your back muscles.

The second major muscle group that gets benefit from doing pull up is Rhomboid muscles.

Good Nutrition vs Bad Nutrition

Good Nutrition

Proper nutrition helps to keep you in good health and prevents many types of chronic disease.

Good nutrition involves eating whole foods from a variety of food groups throughout the day.

Whole food are unprocessed, natural food and not contain any artificial ingredient.

Good nutrition also involves the adequate intake of micronutrients, such as vitamins, minerals, antioxidants and fiber. Eating a variety of fresh fruits and vegetables, whole grains, dairy products, lean protein help to fulfill these nutrients.

Bad Nutrition

Bad nutrition may increase your risk of heart disease, diabetes and certain forms of cancer. Bad nutrition can also cause you to gain weight.

Anemia is one of the most prevalent nutritional deficiencies worldwide. According to the WHO, more than 25% of world's population suffers from some form of Anemia.

Importance of Protein in a healthy diet

The Protein Power

Everybody knows that each type of nutrients is important for a healthy lifestyle. However, not so many people may be aware of the fact that proteins hold more benefits for a good diet than that they think. Protein is an important component of every cell in the body. Hair and Nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals.

A Core Macronutrient:

Like carbohydrates and fat, protein is a "macronutrient" meaning that you need relatively large amounts of it to stay healthy. Unlike carbohydrates and fat, your body does not store protein, so it has no reservoir to draw from when you're running low.

   

Easy abs workout

No equipment ab exercises

When it comes to the ultimate ab exercises, crunches top the list. From runners to yogis to Crossfit buffs, athletes favor this simple, no equipment move to strengthen the abdominals, obliques and hips.

1. Basic Crunch

Basic crunches are traditional exercise meant to strengthen your abdominals. Among the many abdominal moves to strengthen your core, crunches might be the most familiar and yet the most understood.

2. Modified Bicycle Crunch

Bicycle crunch is a superb core workout, and brings all kinds of abdominal muscles into play, including the tricky to target obliques (side ab muscles). Along with your abs, your thighs and glutes are engaged in the movement. 

3. Scissors Crunch

This variation of the crunch exercise strengthens the lower abs, upper abs, the external obliques as well as the lower back muscles in addition to the abs.

4. Reverse Crunch

This variation of reverse crunches borrows the pulsating moments bare with the bridge pose. The trick is to keep your upper body still as your core and lower body do the work. In this reverse crunch variation, the spine is also lengthened and strengthened.

This Diet will help you to get fit.

Ketogenic Diet

The ketogenic diet is a high-fat, adequate protein, low carbohydrate diet that in medicine is used primarily to treat difficult to control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. 

The "keto" in a  ketogenic diet comes from the fact that it makes the body produce small fuel for the body, used when blood sugar (glucose) is in short supply.

Benefits of a Ketogenic Diet

1. Weight Loss

2. Control Blood Sugar

3. Mental Focus

4. Increased energy and Normalized hunger

5. Cholesterol and Blood Pressure

Keto Diet food list

• Meat
• Fish and Seafood
• Eggs
• Vegetables growing above ground
• High-fat dairy
• nuts

Coffee, the best way to start your day.

A cup of coffee in the morning may provide more than just an energy boost.

With over 400 billion cups of coffee thought to be consumed every year, coffee is one of the world's most popular drinks.

Coffee can help people feel less tired and increase energy levels.
This is because it contains a stimulant called caffeine, which is actually the most commonly consumed psychoactive substance in the world.
After you drink coffee, the caffeine is absorbed into the bloodstream. From there, it travels into the brain.

Coffee may help protect against type 2 diabetes. Researchers at UCLA identified that drinking coffee increases plasma levels of the protein sex hormone-binding globulin.

Several studies show that caffeine can increase fat burning in the body and boost the metabolic rate.

Regular consumption of coffee is linked to a reduced risk of primary sclerosing cholangitis (PSC), a rare autoimmune disease of the bile ducts in the liver.

Three easy home exercises

3 Exercises that everyone can do at home.

You don't need a gym to melt that unwanted flab and look fit. You don't even need the equipment for workout, only do these exercises will make you fit without much efforts.

1. Incline Push-up

This exercise is helpful for beginners. Assume a push-up position, but place your hands on a raised surface like bench, box. Your body should form a straight line from your ankles to your head. It targets your chest, shoulders and triceps. Do 10 to 15 repetitions.

2.  Bodyweight Squat

Stand as tall as you can with your feet spread slightly wider than shoulder width apart. Squats hit your legs hard, requiring multiple muscle to work in unison and stimulates growth.

3. Side Plank

Start on your side with your feet together and one forearm directly below your shoulder.

Contract your core and raise your hips until your body is in a straight line from head to feet.

Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Health benefits of Carbohydrates

How carbs contribute in a balanced diet.

There's a common misconception that "carbohydrates makes you fat". Consume in large quantity contribute to weight gain, but, so could to much of any food.

The Institute of Medicine advises that 45 to 65 percent of calories are come from carbohydrate sources. Carbohydrates are your body's main source of fuel. When you take in food, your body breaks down its sugars and starches and absorb them into bloodstream.

Research suggests that increasing soluble fiber by 5 to 10 gms each day could result in a percent drop in bad LDL cholesterol.

Common sources of carbohydrates

• Fruits
• Vegetables
• Milk
• Nuts
• Grains
• Seeds
• Legumes

  

Top 5 healthy foods for a better morning

1.Eggs

Eggs are very good source of high quality protein and other nutrients. More than half the protein found in the egg white with lower amount of fat and cholesterol than the yolk. Eggs are also one of the best source of choline, also a great portable breakfast  that can be prepared ahead of time.

2.Oatmeal

Oatmeal is the best choice for cereal lovers. It is made from ground oats which contain a unique fiber called beta-glucan and antioxidants. The benefits of oatmeal are weight loss, lower blood sugar levels and reduce risk of heart disease.

3. Bananas

Banana is one fruit that is commonly available across the world. Banana is full of potassium, increased energy, improved digestion and fulfill the need of Vitamin B6. Banana is a heavyweight when it comes to nutrition and loaded with essential vitamins and minerals.

4. Almond Butter

Almond Butter is an excellent alternate source of protein for those who don't eat eggs or dairy. Almond butter have about 100 calories per tablespoon, also contains a generous amount of magnesium which boosts heart health.

5. Greek Yogurt

The Greek yogurt is full of calcium and boasts plenty of protein nearly twice as regular yogurt.

Greek yogurt helps to reduce appetite and may aid with weight loss.

                                                             Image source: Google