Best Tips For You To Lose Weight Effectively

You can lose weight with a proper balanced healthy diet and regular exercise. But you feel wonder when you regain weight after some time. This kind of things may discourage you to continue your weight loss goal. 

"There is a clear formula for weight lose that you need to burn more calories than you eat."

A proper healthy balanced diet and regular exercise is the key for a healthy weight loss. If you follow proper diet plan and combine it with good exercise pattern regularly then you can lose weight easily and keep it off.

As per National weight control registry, Among the people who successfully lose weight-

".....98% of people modified their food intake in some way to lose weight, and 

94% of people increased their physical activity."

BE REALISTIC

Measure your weight and note it down regularly. It is the best way to check your weight. Also check your body mass index (BMI). After knowing your BMI, set realistic short term goals.

"Short term weight loss goals has the maximum chances to achieve. Repeat and enhance these goals when you achieve previous until you get your healthy weight or BMI level."

UNDERSTAND YOUR FOOD

Always check or record your meal, meal time and meal quantity through a diary or an app. It simply tells you what, why and how much you are eating. It encourages you to be mindful on your meal and improves your eating habit. When your eating habits becomes good or best eating habits, you can achieve the best weight loss result.

"Your eating habits can decides how long you can sustain your weigh loss goal. Bad eating habits simply don't do any help."

CONTROL YOUR MEAL PORTION SIZES

To control overeating problem, you must take smaller portion of your meal. This help prevent eating too much. You just follow the rule which says that your stomach should be filled up to 80 percent at a time. Leave 20 percent of your stomach empty. It helps to promote better digestion.

"A good digestive system prevents stomach bloating."

GOOD FOOD CHOICES

You don't need to avoid your favorite food always. Fresh fruits and vegetables are the best to eat. Try to eat seasonal fruits and vegetable which are locally grown. They will provide you better vitamins and antioxidants.

Convert your snacks into a healthy snacks and include protein rich nuts, fruits and salad. Healthy food choices helps you to achieve and sustain your weigh loss target.

REGULAR EXERCISE

Increase your physical activity. Regular exercise will burn your calories so that you can manage your weight. Walk regularly and whenever you get the chance do some physical activity. Ditch your car if your office is nearby you. 

"Regular exercising keeps your body in shape, burn calories, make you energetic and motivated."

These tips makes easy to get your weight loss target. With healthy eating habits you can sustain your weight loss goal and achieve a healthy life. Don't forget to drink plenty of water always.

Resources:

1. http://www.nwcr.ws/Research/default.htm
2. https://pixabay.com/en/weight-loss-weight-nutrition-scale-2036969/
3. https://commons.wikimedia.org/wiki/File:Milch-Jogurt-Fr%C3%BCchte.jpg

Best Tips On Warming Up Before Exercise

Image Source: Pixnio 

Regular Exercises is very important for your health. It is the key for a healthy life. Doing exercise regularly makes you fit and prevent disease like, high blood pressure, heart stroke, high cholesterol diabetes and some type of cancer. Daily exercise routine make you feel good and improves your body posture.

Regular exercising strengthen your whole body. Actually, any type of controlled physical activity brings benefit to your health. Yoga is another form of exercise which involves your body movement in a controlled manner. This makes you energetic and feel stress free. A healthy diet with daily exercises makes you healthy and enhance your well being.

Why Warm Up Is Required Before Exercise?

Your body muscles are in rest state before exercise. If you do not warm up before exercise, your muscles may get cramped and soreness. You muscle tissues may break and you feel pain. An injury can break your exercise routine. 

Warm up before exercise make your muscles move. It increases the heart rate & blood flow and activates the metabolism. More oxygen flows through muscles. Warming up before exercise provides stability your body needs. It reduces the likelihood of getting injured during exercise.

There are two types of warm up exercises, static and dynamic.

Static Warm Up

• Static warm up involves single point movement of the body and helps in initiating basic range of motion to the muscles. Static warm up should be done for 1-3 minutes. Stretching is most popular type of static warm up exercise. 

• For the neck, stretches such as lateral and forward stretching and side stretching is beneficial. 

• Upper body twist, hamstring stretch (stretching by keeping the legs straight), quad stretch (stretching the muscles of the thighs) and calf stretch (stretching the calf muscles by leaning against the wall) can be done. 

• Shoulder rotations can be done to activate the shoulders.

Dynamic Warm Up

• Dynamic warm up improves the range of motion and activates legs, hips and core muscles. It strengthens muscles for more intense exercises and improves body response.

• For upper back and shoulder strengthening, 10-12 bicep curls a day can be good.

• Push ups are best and effective warm up option for shoulder and upper back strengthening.

• Skipping is recommended for people below 40. It is recommended to do skipping for 2-5 minutes.

• Squats strengthen thigh muscles and lower back muscles. It is recommended to do 15-20 squats a day.

• Lunges help in strengthening leg muscles and help in weight loss. 12 reps of lungs are advisable to do before your intensive exercising. 

• Rotate your hips in clock and anti-clock wise direction. This will help activate your hip and back muscles.

• Leg swings can be done in lateral position by pulling in and pushing out and also can be done by moving the leg forward and backward.

• PT exercises improve the range of motion and activate muscles.

• Cardio exercises such as static jogging, running and normal to brisk walk can be done if you don't have knee problems.

Cool Down After Exercise

After vigorous exercise, cooling down of your body is important. Sudden stopping of physical movement after exercise can cause pooling of blood in the legs and can also nausea. 

Cooling down after exercise loosens up the joints and increases the blood flow, reduces muscle stiffness and soreness, helps activate the central nervous system and moderates blood circulation to maintain the performance level after exercise. It helps to bring back your heart rate normal.

• A light jog or a medium brisk walk for 5 minutes could help the body cool down. 

• After lifting, do some dynamic stretches such as walking lunges or yoga poses.

Exercise, warm up or intensive, required some precautions. Keep your body hydrated and drink water between exercise. Your muscles need fluid between them otherwise you may get your muscles injured.

Right Shoes and equipment is naturally necessary while doing exercise. Without those you can not get your full potential for lifting weights.

Do not exercise all 7 days in a week. Your body needs to recover after training sessions. Rest for 1 or 2 days after 5 days exercise schedule.

If you got injured, let heal your body properly. Start exercises when you are completely healed otherwise you will make your small injury a big one. Take care of yourself.

Easy Tips To Choose Best Food To Manage Your Diabetes

There is a myth about diabetes that you should not eat foods with carbs, sugar, oil and flavor. Do you think it is correct? 

A healthy diet is the main part of your diabetes management. Actually your blood glucose level depends on what you eat, when you eat and how much you eat. The GI (glycemic) index of the food item shows the sugar content of the food. High GI index food rapidly increases your blood glucose level while low GI index food slowly increases your blood glucose level.

Experts recommends 1200 to 1500 k Cal of diet daily to Diabetes patients. Carbohydrates, fat and protein are the main ingredients for your diet. Carbohydrates are not banned in diabetes but should be eaten in the controlled manner. In case, your diabetes is in control then your taste some sweet occasionally.

Here are the nutritional elements you should eat in diabetes.

Carbohydrates

Carbohydrates are tasteful and keep your stomach feel full. It is the main part of your diet and has most impact on your blood sugar level. It is the best source of energy. Carbohydrates with fiber are the best food for your health. Though it affects the blood glucose level, you should not avoid it. 

There are some good and bad carbohydrates in case of diabetes.

Bad carbohydrates are White bread. white rice, pasta, noodles, fruit juice, fizzy drinks, sherbets, starchy vegetables like peas, corn, potatoes, lentils, sugar, jam, honey, sweet puddings, jelly, cakes, pastries, biscuits and pizza.

Good carbohydrates are Wheat, Oats, whole wheat flour, brown rice, beans, soybeans, orange, grapefruits, apples, pears, green leafy vegetables, broccoli, cauliflower, cabbage, low fat yogurt, low fat cottage cheese.

Fats

Diabetes can cause heart disease. So, replace the fat foods with good fat foods in your diet. Fat keeps your stomach full and releases energy and blood sugar slowly.

Trans fat food should be avoided because it is harmful for your body. Limit your intake of fried foods and check the label on the food product which shows 0 trans fat.

Bad fats are vansapati, whole milk fat, butter, cheese, creamy sauces, high fat meats, palm oil, coconut oil and processed food.

Good fats are Olive or canola oil, rice bran, ground nut, mustard, safflower, soybean, cooking oils, walnuts, almonds, pistachio, egg white and fish.

Protein

Protein is the main component of your muscles growth. Protein have very small effect on blood sugar. Protein should be 15-20 percent of your daily diet.

You can include protein in your snacks. Lean meat, fish, eggs, milk are the good source of protein.

Vitamins & Minerals

Vitamins and minerals helps to your body to work properly and efficiently. It is essential for the normal growth. Vitamins and minerals helps to control diabetes by strengthening the immune system. Vitamins are of two type, fat soluble and water soluble. Water-soluble vitamins are excreted much more quickly than fat-soluble vitamins, and they need to be replaced more frequently. it means you should eat more water soluble vitamins than fat soluble vitamins.

Fat soluble vitamins like A, D, E and K found in animal fats, vegetable oils, dairy foods, liver and oily fish.

Water soluble vitamins like B, C and folic acid found in fruits, vegetables, grains, milk and other dairy food.

Minerals are essential for bone health, teeth and converting food into energy. Minerals include calcium and iron. These are fond in cereals, fish, milk, dairy foods, fruits, vegetables and nuts.

Now, you know the importance of the nutritional elements for your body and diabetes. A balanced diet with protein, carbohydrates, vitamins and antioxidants helps to boost your immune system and prevent diseases. Good diet also helps to control your blood sugar level. Avoid trans fat, sugar and high GI index foods. Eat good and healthy, stay fit.

Source:
1. https://en.wikipedia.org/wiki/Vitamin
2. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html?referrer=https://www.google.co.in/

Best Helpful Tips To Eat Well Always For A healthy Lifestyle

image source: pxhere

Healthy eating is must for a healthy life. It include seasonal foods with full of nutritions. Your body needs regular dose of vitamins, antioxidants and other nutritions to keep your immune system boosted. A healthy eating plan avoid unnecessary fats and makes you feel good always.

Your hectic lifestyle makes it difficult for you to make lifestyle changes regarding food. There are numerous benefits of eating well like healthy immune system, weight lose, prevention from diseases and many more. It is wise change your eating habits to a good eating habits.

Here are the best helpful tips to get a healthy lifestyle.

1. Never Skip Breakfast

It is a bad idea to skip breakfast for your weight lose plan. Yes, it let you eat less calories but your metabolism may become slow.

Eat breakfast which include protein and low fat like eggs, Oats. It will helps to boost metabolism and you can maintain your healthy weight.

2. Eat Less And Regularly

Eating small at regular interval keeps your blood sugar level in control. Food has its own GI (glycemic index) value, It shows how the particular food affects your blood sugar level.

Try to control your cravings for sweets or high GI index food.

Eating after every 3 hours is good and increases your fat burning process.

3. Power Up Your Snacks

Protein is an essential building block. Include protein in your snacks, it helps to maintain your energy level. High protein snacks slowly releases energy while digested and give peace for your food craving.

High protein food like nuts or seeds are best for your snacks and helps to boost your metabolism.

4. Eat Homemade Food

Food prepared in your kitchen have fresh ingredients. You can control the quantity of sugar, salt, oil etc as per your taste. This is also healthy. 

While packaged food contains high level of sugar, salt and fat. This is not suitable for your health. 

Try to eat food which is prepared at your home to eliminate your food cravings.

5. Focus On Calorie You Eat

It is worth noticeable that calories intake with sugar or salt is not equal to the calorie intake with fruits or vegetables.

Try to focus on which calorie your are eating. Eat healthy with vegetables, fruits, nuts. It boosted your immune system and helps to control your food craving.

6. Adapt A Balanced Diet

A balanced diet include Fruits, Vegetables, Carbohydrates, Protein, dairy and good fat. Include more fresh fruits and vegetables in your diet. 

There are different food groups you should eat regularly. Eating only one food group may not help you to achieve your health goal. It can give some health issues. Eat something from every food group to get a healthy dose regularly.

7. Have A Rainbow Diet

Rainbow has different colors in it. Similarly, there are different varieties of fruit and vegetable which are full of nutrients. 

Eat plenty of fruits and vegetables to get the most of the essential nutrients. Every color of fruits and vegetables have a very unique set of nutritional elements.

Avoid the packaged or stored food and eat these different colored fresh fruits and vegetables in your every meal daily. It will boost your metabolism and immune system. 

Healthy eating is good for a healthy lifestyle. Seasonal fruits and vegetables are the good source of nutritions like antioxidants. You should avoid biscuits, carbonated drinks, sugar etc unhealthy things from your kitchen. 

Eat a healthy breakfast, eat less but regularly, eat healthy snacks only, prepare your own food, keep an eye on your calorie intake and adapt a balanced rainbow diet to get a healthy lifestyle.

Go To --> Facebook Page of Womenlovehealth

Resoucres:
1. https://www.webmd.com/diet/a-z/3-hour-diet
2. google

How To Get Relief From Stomach Bloating In Easy Way

image source: pixabay

Bloating is a condition in which your stomach increases due to abnormal gas swelling. It is generally a common condition which faced by most of the people. Today's lifestyle and improper diet are the possible reasons behind this.

Bloating stomach sometimes causes pain and creates embarrassing situation. You should pay attention to this problem because it may be a sign of some serious disease.

Stomach bloating indicates the weakness of the digestive system. It can occurs due to overeating, fast food or alcohol.

So, what can you do to get relief from stomach bloating? Your eating habit plays an important role to your stomach health. Here are the best things you can do to get relief from stomach bloating.

1. Take Probiotics

Probiotics increases the quantity of good bacteria, hence reduces the bad bacteria inside the digestive system.

Probiotics aids the digestive system and improves the immunity. It reduces the gas and prevent stomach bloating.

Yogurt, probiotics food supplement are the good source to get good bacteria.

There are Prebiotics food like banana and honey which feed the good bacteria, hence helps probiotics. Probiotics have live bacteria while Prebiotics feeds to those bacteria.

2. Avoid Acidity Causing Food

Gas produces in the stomach when foods breaks down in the stomach and releases energy. Some foods causes more gas.

Eat foods such as beans, onions, broccoli, cabbage, sprouts and cauliflower in moderation, as these are known to be gas producing foods.

3. Lactose Intolerance Can Be The Reason

Lactose is the main sugar in dairy products. With lactose intolerance you would not digest dairy products properly. 

If you often feel stomach bloating, then you should consult your doctor. Lactose intolerance is not curable, as per webmd, but you can control or prevent this condition by taking care of your food. You can eat lactose free dairy products without affect your health.

4. Get Rid Of Stress

Due to stress, cortisol buildup which affects the digestive system. This condition can causes acidity and bloating stomach.

Do yoga and meditation regularly. Take small rest during work. Eat good food and drink plenty of water.

Green tea or ginger tea may help you to relax.

5. Reduce Salt Intake

Gas is not the only reason behind stomach bloating. Water retention due to salt in your small intestine can also be the reason behind bloating.

Avoid high salt food and choose low sodium foods. Removal of salt sprinkler from your dining table can be a good idea.

High sodium foods are smoked, cured,  canned meat and salted nuts. Foods with low sodium content are the best choices.

6. Don't Eat Gum

Chewing gum can lead to swallowing air which causes stomach bloating.

If you are eating gum to reduce bad breadth, try a mint instead of that. Try to avoid chewing gum if you are prone to gas or bloating.

7. Adapt Good Eating Habit On The Table

You should eat your meal slowly so that you can enjoy your food with it's taste. When you eat with friends or in a group, sometimes you forget to eat properly while chatting. This may leads to air swallow in your stomach and cause bloat. 

Therefore you should concentrate only on your food while eating. First your health else second.

8. Coeliac Disease

Coeliac disease is a common digestive condition where the small intestine becomes inflamed and unable to absorb nutrients. It causes bloating and diarrhea. 

Coeliac disease caused by gluten (a protein found in cereal).

To avoid coeliac disease, you should modified your diet with gluten free diet.

9. Include More Vegetables In Your Diet

Vegetables has more nutritions, most importantly dietary fibers which helps to digestive system. When vegetable food breaks down inside stomach, enzymes produces and reduces the bloating.

10. Avoid Alcohol

Alcohol may cause the dehydration in your body and increases the risk of bloating. Say no to alcohol or reduce the intake.

11. Regular Exercise

Do regular exercise to remove excess fat from your body. This will help your overall fitness and relive pressure in your stomach. Exercises improves your digestive system and intestine to move food quickly.

Resources:
1. https://www.webmd.com/digestive-disorders/digestive-diseases-lactose-intolerance#1
2. https://www.ucsfhealth.org
3. https://www.nhs.uk/

5 Best Eating Habits To Get You A Healthy Life Style

Healthy eating habit is good for your overall health. Seasonal and domestically grown foods are the best option to get more nutritions in your diet. 

Every one deserves a good and healthy lifestyle. If you are eating food just only for weight loss then you should think again. 

If your goal is just to reduce your belly and for this you are doing dieting, eating only selected food then you are making mistake. The mistake is not to enjoy your food!

Here are the 5 best eating habits you can adapt to get a healthy life style.

1. EAT MORE GOOD FAT

To get weight lose you first cut fat but it is not always the healthiest way. Actually it is an important source of energy.

Fats are of 2 types, monounsaturated and polyunsaturated. Monounsaturated fat considered to be the healthiest fat. Avocado, walnuts, Olives,  almonds and salmon fish are the examples of monounsaturated fats. These nutrition rich foods gives you a good dose of monounsaturated fat and prevent diseases to catch you.

In a more healthier way, you should include beneficial fat in your diet. Expert nutritionist advises that you should not fear eating fat. Fats are not to avoid.

Polyunsaturated fats are also not completely harmful. Like Omega 6s, they are not harmful for your health but not much beneficial like omega 3.

2. SAY NO TO DIETING 

Dieting is not a solution for your overweight. Eating should be good for your body and your mind should accept this. You should listen what your mind says about the food you are eating. Eat slowly and enjoy the meal. Notice the taste of the food. 

You should not focus on the weight lose, just make a relationship with your food. Your body needs good food so stop craving eating, understand your food requirement and improve your eating habits.

Give yourself permission to eat what you want and make sure you enjoy it, without feeling guilty. The food loses its power over you. So you eat less and crave that particular food less often.

3. TRY TO BECOME VEGETARIAN

It does not mean to become pure vegetarian, it's up yo you. Actually it means to eating less animal protein. health benefits are huge when we grow foods to eat. 

Plant based foods are fiber rich which helps to regulate blood sugar level and keeps you fill. It also healthy for your gut.

Vegetarian meals helps to get varieties of minerals, vitamins, antioxidants and other nutritional elements. This kind of meal boost your immune system.

Eating more plant protein helps detoxification of your body in a gentle way.

Being vegetarian also helps to remain in shape. You can easily drop some extra weight.

4. EAT SEASONAL FOOD

You eat a lots of fruit and vegetables throughout the year. When you diet, you eat selected foods daily and regularly. But do you think it is correct to force yourself to eat something specific?

You should enjoy your meal, fruit and vegetables. Actually variety of foods spice up your daily life. The benefit of eating variety of food helps to get more nutritions you need.

Eating seasonal fruits and vegetable are the best options to get varieties of nutritions. They are locally produced and easily available. Seasonal food are fresh and rich of vitamins and antioxidants while stored food have less vitamins and antioxidants content. 

The nutritions like vitamins, minerals etc rapidly decreases when stored for a longer period of time. Eating seasonal food also makes you interested in different foods throughout the year.   

5. CONTROL RISK OF DIABETES

Now a days, more people are being caught by diabetes risk although the awareness among people  is increased. People opts sugar free food and drinks in order to remove excess weight. The health risk from artificial sweeteners is also increasing.

Sugar is of course bad for your health. It actually increases your weight and risk of obesity. Obesity can result in cardiovascular diseases and diabetes.

There are some alternatives of artificial sweeteners like coconut sugar. Coconut sugar can be used like traditional sugar and has probiotic property. This probiotic add beneficial bacteria to your stomach and removes bad bacteria. It also include minerals, vitamins and antioxidants which are good for your health.

Do exercises regularly, control your sugar intake and eat good food to prevent risk of diabetes.