10 Amazing Food Portion Control Tips You Never Know

Why you need to control your food portion size? The answer is to get a healthy weight and body by adapting good eating habits. Healthy food includes food full of nutritions with less calories. 

What is portion size? A portion is the amount of food or meal that you choose to eat for a meal or snack. It can be big or small, it depends on your choice. Include variety of foods in your meal.

You will be surprised by knowing that the average meal portion size has been increased in the last 20 years. Now you can find food for 2 to 3 people in a single plate you ordered. This is called portion distortion. Portion distortion disturbs your diet plan and create a problem of overeating.

You can understand that overeating never helps you. It only creates problem by increasing your weight and make you obese. If you become obese, you may attracts various diseases like cardiovascular, hypertension, diabetes etc. Correct portion size of your meal can help you to remain fit and avoid obesity. 

You should ask question from yourself, how many calories you need each day to lose weight or maintain your weight? It depends on your age, weight, metabolism, whether you are male or female, how active you are and other factors.

Now, you are thinking about how to check and control your meal portion size? 

Here are 10 tips you can use to control your portion size.

1. Always buy single serving snacks and beverages. Remember to check the nutritional information on the label. By checking label, you can ensure how much calories you are taking. Eat healthy snacks and try to take lowest possible calorie snacks. Also, small portion size, better for your health.

2. Avoid larger plates and use smaller plate for eating. 
Try to calm down your food craving by swapping your main meal plate with salad plate. We tend to fill our empty stomach space on whatever plate we use.

3. Avoid or resist going for second or third plate. 
Put you food platters in the kitchen not on the dining table. By doing this you can resist yourself for the 2nd or 3rd round of eating.

4. Don't be greedy while eating. 
You should avoid eating more than you can eat therefore skip all you-can-eat food and unnecessary drinks on your table.

5. Put snacks-to-eat in a bowl not in a bag. 
Put popcorn, chips etc in a bowl while watching TV. The idea is to control your eating size of snacks, otherwise you can eat more than you should.

6. Split your main course of a meal with your friend or partner when dining out. 
Take half of your main meal and take salad for the other half. By doing this you can limit your calorie intake.

7. Order small quantity while eating out. 
Remember healthy eating is important not the quantity of your meal. Healthy food in less quantity is better than the unhealthy food in large quantity.

8. Eat less but regularly throughout the day. 
Try to eat small portion of your food in every 2 or 3 hours. You can eat fruit salad or snacks or other healthy food. It helps you to control your hunger and overeating.

9. Eat nutrient dense food with low calorie. If you need help to identify these foods, ask your doctor or diet expert. High fiber and protein food satisfies your stomach in less quantity.

10. Be mindful about what your are eating. Healthy food is all you need. Eat only when you are hungry. Don't eat by just seeing your favorite food on the table. Eat slowly and enjoy every bite of your healthy food.

These are the best tips to control your food portion size. You will find good result on your body when doing this. Good eating habits and food portion control helps you to maintain your belly size small and a healthy weight you deserve.


READ MORE...

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• 10 Best foods for your healthy heart you never know.
• Amazing health benefits of honey You must know.
• 5 best eating habits to get you a healthy lifestyle.

Resources:

https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/distortion.htm

Best Foods To Burn Your Body Fat Fast

Weight loss becomes a tedious task if you are not following a healthy diet and exercise plan. A good balanced diet helps you to keep out unnecessary fats from your body while providing essential nutritions. Good food choices lower the risk of cardiovascular diseases, stroke, diabetes and high blood pressure.

Regular exercise is important to burn fat fast. Remember one thing to get a weight loss goal achievable, you have to burn more calories than you eat. Good healthy food and exercise makes you burn more fat without compromising in good health.

Here are the best foods you should eat to burn your body fat fast.

WATER

Water is most important for us to live. Without water you can not survive more than 3 to 4 days. Water is also responsible to start any chemical reaction inside your body. Fat burning process kick start by water. When your body is properly hydrated, it increases metabolism to burn fat fast.

CURRY LEAVES

Curry leaves are the best ayurvedic remedy to remove excess fat from your body. Curry leaf tree is native to India and Sri Lanka. It is generally used as a ingredients in different foods. Curry leaves reduces the cholesterol level. Curry leaves eliminates toxins from your body and helps your digestive system.

GREEN TEA

Green tea is becoming popular among health conscious people. Green tea provide antioxidants and very less calorie. It also improves your digestive system by detoxify it. 

Green tea, being 99.5 percent water is the perfect way to get your daily required fluid to intake. Staying hydrated is key as it helps remove bodily waste and enhances physical and mental performance. Catechins, an antioxidants, which found in green tea helps in weight loss.

TURMERIC

Turmeric has the inflammation property. Studies suggests that turmeric has anti obesity property. Turmeric is used as a spice in the food. Eat healthy and good food to enhance the weight loss potential.

EGGS

Eggs has protein and makes your breakfast awesome. 2 eggs a day helps to get protein to your body. Eating eggs make you eat less calories. According to new research from the Rochester Centre for Obesity in America, eating eggs for breakfast could help to limit your calorie intake throughout the rest of the day, by more than 400 calories.

CINNAMON

Cinnamon (दालचीनी in Hindi) helps to lose weight like the above foods and it is a very common food item. US food and drug administration considered cinnamon a safe food. 

Cinnamon helps to control insulin levels in the body. Insulin is the chemical which regulates the blood sugar level in your body. Irregular blood sugar level can cause you diabetes. Under diabetes your body can store the excess fat.

DARK CHOCOLATE

Dark chocolate is known to have antioxidants like flavonoid. Flavonoid is responsible to lower your bad cholesterol and high blood pressure level. Studies also suggest that eating dark chocolate regularly can result up to 10 percent of weight loss.

Cocoa found in dark chocolate have many bioactive compounds which are beneficial for brain. Eat dark chocolate which have more than 80 percent cocoa in it.

BEAN SPROUTS

Bean sprouts are full of dietary fibers which helps your digestive system. Better digestion results better use of your food intake. Fiber also keeps your stomach full for long time and stop you from overeating. Thus controls your weight gain.

Beans have lower calories than eggs. So it is a healthy breakfast you can eat. Bean sprouts must be cooked before eating.

PEANUTS

Peanut is a nutrient dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds like high quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds. Nuts like peanuts helps lowering cholesterol level. it may help you in diabetes and weigh loss.

AVOCADO

Avocado is a super food which has many health benefits. It is also responsible for a healthy weight loss. It is considered to be a high calorie food but most of its calorie comes from mono saturated fat like oelic acid. It is a slow burning fat and releases energy slowly. It is also not stored in your body. Avocado keeps your stomach full thanks to it high calorie content. It stop your eating desire so you can't overfill your stomach hence control weight.

WHOLE GRAINS

Whole grains are naturally low in fat and cholesterol free. It contains protein, phytochemicals, antioxidants, minerals, vitamins and many more nutritions.

Whole grain food protects you from cardiovascular diseases, diabetes and obesity. it improves digestive system and helps in constipation.


These best foods are good in burning fat or reducing fat in your body. Eating a healthy diet regularly and exercise are the key to a healthy weight loss. Your body is what you eat. Drink water regularly to keep you out from harmful toxins. green tea and eggs are the best in detoxification and high protein meal. Peanuts, avocado, bean sprouts and whole grain food are nutritions rich food which reduces fat and boost metabolism. Include these super foods in your diet so that you can burn your body fat fast.

Resources:
1. https://pxhere.com/en/photo/722580

How To Get Your Body Fit With Body Weight Exercises

Regular exercise increases metabolism and strength in your body. Women face many physical challenges. Also, like men, women at home or women at work want a fit body. Women can go the gym to get a fit and toned body but sometimes it is just not possible for them. If you are a woman and want a fit body, you just check the below exercises. These exercises required no gym as these are based on body weight, hence you can do these at home. Morning or evening, choose the right time for you and perform these exercises regularly.

Here are best body weight exercises you can do at home without equipment

Jumping jack

Jumping jack is one of the easiest exercises. To do jumping jacks, first, stand with your feet together and your hands down by your side. In one motion jump your feet out to the side and raise your arms above your head. Immediately reverse that motion by jumping back to the starting position.

High Knees

High knees come under cardio exercise. It pumps your heart and provide flexibility in your lower limbs. Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side. Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable. The arms should be following the motion. Touch the ground with the balls of your feet.

Burpee

Burpee is a full body exercise. It benefits almost every muscle in the body. To do the burpee, first, stand with your feet hip-width apart and your arms down by your side. Lower into a squat position with your hands flat on the floor in front of you. Kick your legs backwards into a press up position and lower your chest to the floor. Push your chest back up to the press up position thrust both feet forward so you are back in the squat position. Jump up and raise both hands over your head

Squat

Squat exercise works on your legs. To do squat, first, stand tall with your feet hip-width apart and your arms down by your side. Start to lower your body back as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels. As you are lowering into the squat your arms will start to raise out in front of you for balance. Keep a neutral spine at all times and never let your knees go over your toes. The lower body should be parallel with the floor and your chest should be lifted at all times not rounded. Pause then lift back up in a controlled movement to the starting position.

Pushup

Pushup works on your chest, arms and your back. Start on all fours with the hands on the floor slightly wider than but in line with the shoulders. The body should form a straight line from the shoulders to the ankles. Squeeze the abs as tight as possible and keep them engaged. Lower the body until the chest nearly touches the floor, making sure that the elbows are tucked in close to the torsoPause for a moment then push yourself back to the starting position.

Walking Lunges

walking lunges build shape of your lower body and strengthen your body. Place the hands on the hips, pull the shoulders back and stand tall. Step forwards with your right leg and slowly lower the body until the front knee is bent to 90 degrees. The back knee should never touch the floor. Push yourself back up to the starting position as quickly but safely as possible. Repeat with the left leg.

Mountain Climber

Mountain climber is another good full body exercise to burn calories. To do it,first, assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating for the desired number of reps or time.

Plank

Plank strengthen your core muscles and burns fat. It provides stability to your core. To perform the plank, first, start by getting into a press up position. Bend your elbows and rest your weight on your forearms and not on your hands. Your body should form a straight line from shoulders to ankles. Engage your core by sucking your belly button into your spine. Hold this position for at least 25 seconds and increase it slowly. 

Top Amazing Health Benefits of Guava

Guava has so many health benefits. Guava is a tropical fruit produced by the guava tree. Guava is very common in Asian countries, but is increasingly available in the western world, particularly as more of its health benefits are revealed. Large quantities of the guava fruit are produced in Brazil, Colombia, Venezuela, and Mexico. It is a somewhat round or pear-shaped seasonal fruit, and is light green, yellow, or maroon in color on the outside when it is ripe. The fruit is commonly eaten fresh or made into beverages, jams, and other foods. The fruit, leaves, and juice are also used as medicine.

The guava fruit is a source of vitamin C, fibre, and other substances that acts like antioxidants. Antioxidants slow down or stop the harmful effects of oxidation. Oxidation is a chemical reaction in which oxygen is added to a chemical element or compound. Guava leaves also contain chemicals with antioxidant and other effects. It is not known how guava works for medical conditions.

Guava fruit benefits in Diarrhea, Diabetes, Cough, Cataracts, High cholesterol, Heart disease and Cancer.

There is a good thing about guava which makes guava special, is that protecting the fruit does not require excessive use of chemical pesticides as in the case of grapes, apple, and other so-called “exotic” fruits. It is one of the least chemically treated and sprayed fruits.

Here are the nutritional elements data present in Guava:-

Nutritional value in Guava per 100 g

• Energy - 285 kJ (68 kcal)
• Sugars  - 8.92 g
• Dietary fiber - 5.4 g
• Vitamin B6 - 0.11 mg
• Vitamin C - 28.3 mg
• Calcium - 18 mg
• Iron - 0.26 mg
• Magnesium - 22 mg
• Manganese  - 0.15 mg
• Phosphorus - 40 mg
• Potassium - 417 mg
• Sodium - 2 mg
• Zinc - 0.23 mg

Health Benefits of Guava

Guava has so many health benefits. Some of them are given below:- 

Help in Weight loss: 

Guava is very helpful for those who want to lose weight without compromising their intake of proteins, vitamins and fiber. Guava is very rich in vitamins, proteins and minerals, but it has no cholesterol and a low number of digestible carbohydrates. It is a very good snack and satisfies the appetite very easily. Guava, especially raw guava, also has far less sugar as compared to apples, oranges, grapes, and other fruit. Adding a medium sized guava to your lunch and you will not feel hungry again until the evening. It can also help with weight gain in lean, thin people. This is probably due to its wealth of nutrients, which keep the metabolism regulates and helps to promote the proper absorption of nutrients.

Help in Diabetes: 

One of the benefit of guava is to control blood pressure but an intake of guava can also help those patients who suffer from diabetes. The high level of dietary fiber in guava helps to regulate the absorption of sugar by the body, which decreases the chances of major spikes and drops in insulin and glucose in the body. Studies have shown that consuming guava can help prevent the appearance of type-2 diabetes.

Makes Eyesight Bright: 

As you know, guavas are extremely good sources of vitamin-A, which is well known as a booster for vision health. It can help slow down the appearance of cataracts, macular degeneration, and general health of the eyes. It can not only prevent degradation of eyesight, but even an improvement in eyesight once it has begun to degrade.

Help in Cancer Prevention: 

One of the most important benefits of adding guava to your diet is its ability to inhibit the growth and metastasis of cancerous cells. There have been numerous studies done in recent years on guava’s effects primarily on prostate cancer, breast cancer, and oral cancers. Guava leaf oil is extremely successful as an anti-proliferative substance and has actually been shown to be more effective than some leading modern medicines in reducing cancerous growth. Guavas are also rich in lycopene, a powerful antioxidant that has been shown to be wildly successful in reducing prostate cancer risk. That same antioxidant has also shown to inhibit the growth of breast cancer cells, although further human trials need to be done.

Guava contains high levels of vitamin C in guavas, which are four times higher than the levels found in oranges, provides the immune system a huge boost in antioxidants. Antioxidants are the major lines of defense against the free radicals in the body, which are one of the main causes of serious conditions like cancer and heart disease. Therefore, adding guava to your diet has numerous ways in which it helps you stay healthy and cancer-free.

Scurvy: 

Guava can outdo many other fruits, including orange and other citrus fruits, in terms of its concentration of vitamin C. A  deficiency of vitamin C can cause scurvy (a disease caused by a deficiency of vitamin C) and proper intake of vitamin C is the only known remedy for that disease. In fact, guavas contain 5 times more vitamin C than oranges, which are often heralded as the absolute best source of that beneficial vitamin.

Tooth, Diarrhea & Dysentery: 

Guava is very rich in astringents (compounds that make your gums feel tighter and fresher).  After you chew guava leaves, eat a raw guava, or use some guava-based toothpaste), your mouth feels healthier, and the astringent qualities also add substance to loose bowels and reduce symptoms of diarrhea. These astringents are alkaline in nature and have disinfectant and anti-bacterial properties, thus helping to cure dysentery by inhibiting microbial growth and removing extra mucus from the intestines. Furthermore, other nutrients in guava such as vitamin C, Carotenoids and potassium, strengthen and tone the digestive system while simultaneously disinfecting it. Guava is also beneficial in treating gastroenteritis for the same reasons stated above.

Help in Thyroid Health: 

Guavas are a good source for copper, which is an important part of regulating thyroid metabolism by helping to control hormone production and absorption. The thyroid gland is one of the most important glands in the body for regulating hormones and organ system function, so guava can help balance your health in many ways.

Constipation: 

Guava is one of the richest sources of dietary fiber. Its seeds, if ingested whole or chewed, serve as excellent laxatives. These two properties of guava help the formation of healthy bowel movements, and aid the body in retaining water and thoroughly cleaning your intestines and excretory system. It is said that constipation alone can lead to 72 different types of ailments, so any help with constipation is beneficial. Your total health is undeniably affected by proper digestion, and more importantly, proper excretion. Frequent consumption of guava can ensure both.

Help in Brain Health: 

Another of the tremendous positive benefits of guavas is the presence of B3 and B6 vitamins. B3 (also known as niacin) can increase blood flow and stimulates cognitive function. B6 is a great nutrient for brain and nerve function. Therefore, eating guava can help you increase brain function and sharpen you focus.

Help in Cough & cold: 

Juice of raw and immature guavas or a decoction of guava-leaves is very helpful in relieving coughs and colds by  reducing mucus, disinfecting the respiratory tract, throat and lungs, and inhibiting microbial activity with its astringent properties. Guava has one of the highest quantities of vitamin-C and iron among fruits, and both are proven to be preventive against colds and viral infections. In some areas of India, roasted ripe guava is used as a remedy against extreme cases of cough, cold, and congestion. Ripe guava should be avoided by people who are suffering from cough and cold, as it can exacerbate the problem, and one should also avoid drinking water immedaitely after eating guava as it can lead to a sore throat.

Help in Skin care: 

Guavas can improve the texture of your skin and help you to avoid skin problems more than even the highest ranked beauty creams or skin toner gels. This is chiefly due to the abundance of astringents in the fruit (more astringent is present in immature guavas) and in its leaves. Your skin can benefit from either eating the fruits (this helps tighten your muscles apart from your skin) or by rinsing your skin with a decoction of its immature fruit and leaves. It will tone up and tighten the area of loosened skin where you apply it. In addition to the astringents, guava is very rich in vitamin-A, B, C and potassium which are  good antioxidants and detoxifiers, which keep your skin glowing and free from signs of premature aging, wrinkles and other dermal disorders.

Reduce High blood pressure: 

Guava helps reduce cholesterol in the blood and prevents it from thickening, thereby maintaining the fluidity of blood and reducing blood pressure. Studies have shown that food lacking fiber (such as refined flour) add to blood pressure, due to its quick conversion to sugar. Guava, being very rich in fiber and hypoglycemic in nature, helps reduce blood pressure.

Other benefits of guava:  

There are so many health benefits of guava, it is hard to know where to begin. It is important to know that guava helps control diabetes and protects the prostate.  The juice of guava leaves has been known to cure toothaches, swollen gums & oral ulcers, and the juice speeds up the healing process of wounds when applied externally. Finally, it reduces the frequency of convulsions, epilepsy, and bacterial infections.

As with many alternative foods and supplements, there is little risk in eating them in natural form, but you must do your due diligence when taking it in medical forms. Be cautious when adding any new medicinal form of guava into your diet, and it is better to stick to eating guava in its natural form as a raw fruit.

Awsome Benefits Of Laughter Therapy

Hello, friends! this post is all about health benefits of laughing. I bet you know all about its benefits already, here i am introducing it to you. Scientists already accepted laughter as a therapy. Laughter therapy (Hasyayoga) is a practice involving prolonged voluntary laughter. Laughter therapy is based on the belief that voluntary laughter provides the same physiological and psychological benefits as spontaneous laughter. Laughter therapy is done in groups, with eye contact and playfulness between participants.

Laughter therapy was made popular as an exercise routine developed by Indian physician

Anyone can laugh without needing to rely on humor, jokes or comedy. Laughter is initially simulated as a physical exercise while maintaining eye contact with others in the group and promoting childlike playfulness.

Benefits of laughter Therapy

Helps You Lose Weight-

The laughter therapy is very good for our weight loose. Loosing our weight is the big problem of today's generation.

Protects the Heart-

Laughter therapy protect your heart for damage and boost your daily energy. So add the laughter therapy in your daily routine exercise.

Improves Your Breathing

Laughter therapy can help to improve your breathing processes and make your life comfortable.

Internal Workout

Laughter therapy can gives you internal workout. It mover your all body part internally or externally.

Reduces Stress-

Stress is most common problem of today's generations. So we need to remove the stress. The laughter therapy is best for it.

Increase your energy-

Most of the time we feel very low in our body part. We need to increase our energy so the laughter therapy help to increase it.

Relief in pain-

Pain can break our body part internally or externally laughter therapy can help the reduce the pain.

Boosts Your Immune System-

We need to boost our immune system for making our life comfortable or health. Laughter therapy can help to boost it.

Make your skin healthy and glowing-

Laughter therapy is best way to increase your beauty of face and body. Its makes your skin glowing and healthy.

What Are The Reasons Of Unintentional Weight Loss?

Hello, friends! Under this post, the causes of unintentional or unexplained weight loss explained. Unintentional weight loss occurs when you are not trying to lose weight intentionally. 

Actually, weight loss or gain is a normal process which happens to everyone. Weight changes up or down slightly is normal. But if you lose weight approximately 10 pounds (4.5 kg) or 5% of your body weight in 6 to 12 months period unknowingly (without knowing the reason), this is called Unintentional weight loss. This type of weight loss can be an indication of some disease.

Reasons Of Unintentional Weight Loss

(1) A Loss of Appetite, 

• Due to Feeling depressed
• Due to Cancer, even when other symptoms are not present
• Due to Chronic infection such as HIV/AIDS
• Due to Chronic illness, such as chronic obstructive pulmonary disease or Parkinson disease
• Due to Drugs, including chemotherapy drugs, and thyroid medicines
• Due to Drug abuse such as amphetamines and cocaine
• Due to Stress or anxiety

(2) Chronic digestive system problems that decrease the number of calories and nutrients your body absorbs, 

• Due to Diarrhea and other infections that last a long time, such as parasites
• Due to Chronic swelling or infection in the pancreas
• Due to Removal of part of the small intestine
• Due Overuse of laxatives

(3) Eating disorders, anorexia nervosa that has not been diagnosed yet,

Anorexia nervosa is an emotional disorder characterized by an obsessive desire to lose weight by refusing to eat. 

(4) Diabetes that have not been diagnosed,

Unintentional weight loss can be an indication of diabetes. In people with diabetes, insufficient insulin prevents the body from getting glucose from the blood into the body's cells to use as energy. When this occurs, the body starts burning fat and muscle for energy, causing a reduction in overall body weight.

(5) Overactive thyroid gland (hyperthyroidism),

Hyperthyroidism is a disorder in which your thyroid gland makes and releases more thyroid hormone than your body needs. Your doctor may say you have an "overactive thyroid," or refer to the condition as "overactive thyroid disease." They play a crucial role in controlling how your body uses energy, a process called metabolism. This includes how your heart beats and even how you burn calories.

Unintentional weight loss may lead to a disease in you. Therefore, check your weight on a regular basis and if you find something wrong then consult your doctor immediately. Your doctor can identify the reason for your weight loss and prescribe a better solution.

Source: - US National Library of Medicine

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What Is The Use Of Fennel Seeds ?

Fennel or Saunf is commonly used in Indian subcontinent. It is generally eaten or chewed after having a meal. It is aromatic and feels good in the mouth. Actually, it contains minerals like calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. It also full of vitamin B, C and a good quantity of protein. As a whole, In 100 gram of fennel seeds, 52% are carbohydrates, 15% fat, 40% dietary fiber and 16% protein. People eat fennel seeds as a mouth freshener after having a meal, but actually its benefits are more than this. Below are the best benefits of eating fennel (saunf).

1. KEEPS MOUTH FRESH-

Fennel seeds (saunf) used as a mouth freshener for a ling time. It is usually eaten with a little sweetener called Mishri or sugar. It helps to get rid of bad breath or odour in your mouth. It has anti-bacterial and anti-inflammatory properties which reduce the effect of bacteria in the mouth and hence reduce bad breath. It also reduces gum problems. You just chew a half of spoon fennel seeds after your meal or anytime you want something to chew. It helps to freshen your breath.

2. HELPS STOMACH- 

Eating fennel seeds/saunf regularly improves your digestion. It helps to reduce intestinal gas, bloating and loss of appetite. Fennel seeds have large quantity of dietary fibers which effectively improves digestion and other problems. it is effective in gastric problem. It is so simple to implement that you just need to chew it after having your meal. It has water as its component, also, it absorbs water in the stomach and softens stools. Therefore, it is also beneficial for haemorrhoids patients to reduce discomfort.

3. HELPS IN MENSTRUAL PAIN-

Some research suggests that taking fennel extract four times daily starting at the beginning of a period can reduce pain in girls and young women with painful menstruation called dysmenorrhea. Fennel seeds help to stimulate and regulate the blood flow in the pelvic and uterine area, this makes less pain during menstruation. To get the benefit, boil a tablespoon of fennel seeds in one glass of water until water colour changed. Filter the water and take this to get pain relief.

4. HELPS IN CANCER TREATMENT-

Some study suggests that fennel extract has been shown to be cytotoxic to human breast cancer cells. Fennel seed is a source of melatonin, which protects against breast cancer in several ways, including by reducing aromatase activity within the breast, thereby reducing estrogen production. In experiments with cultured cells and in animal models of cancer, anethole had antioxidant, anti-inflammatory and cancer chemopreventative properties.

5. HELPS TO WEIGHT LOSE- 

Fennel seeds/saunf has good carbohydrates and protien in it. These minerals increases metabolism rate which helps weight lose. Regular intake of funnel seeds help to reduce cholestroel level. Oveall, good diet with fennel seeds (saunf) and exercise or walk will help you to reduce some weight effectively. You can chew funnel seeds as it is or just dry roast it and eat it with water.

Funnel seeds or saunf also benefit in anamia and helps to regulate blood pressure. You should eat fennel seeds regularly to get maximum benefits of it.

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How To Lose Weight With 15 Minutes Of Exercise Daily

Regular exercise is very important for your health. But most of the people are not able to do exercises because of their busy schedule. Your time is priceless but somehow you need to extract at least 15 minutes from your busy routine. You read it correct, if you have 15 minutes, you can improve your health and lose excess fat from your body. Don't know, how?

Here are some tips for you to lose weight with 15 minutes of exercise daily.

Cut Sugar

We consume natural sugar through vegetables, fruits and others foods. One should avoid added sugar to get in her/his body if she/he wants to lose some weight. 

To cut sugar intake, first of all avoid tea. Tea also contains caffeine which is also not good for your health. Avoid sweets. 

Also, eat food with low GI (Glycemic Index). Low GI index foods are digested and absorbed slower which produces a gradual rise in blood sugar. They have benefits for weight control because they help control appetite and delay hunger.

Drink lemon water 

Drink lemon water early in the morning before your daily routine activity. Add lemon and honey in lukewarm water and drink it. It will activate your digestion system and helps to flush out fat from your body.

Drink Green Tea 

Green tea is really good for your health and body. It has some antioxidant property. Do not add sugar in green tea, if you want some sweetness just mix some honey in it. It will definitely help you to lose weight.

Avoid oily food as much as you can 

In the country like India, mustard oil and refined oil are the main ingredient of any food. Therefore, it is advisable to cut the oil in your food as much as you can. For example, in breakfast, you can eat boiled eggs in place of parathas.

Olive oil is the healthiest oil so use it on salad or making food. Street food may have more oily fat so try to avoid.

Eat salad and Fruits daily

Include salad in your food. Carrot, reddish, onions etc. make your salad plate healthy. Having salad in your food also increases your fiber intake. Also, eat fruit daily as much as possible.

Include protein in your diet

Protein in your diet is a must. Use pulses in your food like all type of beans and other. Increase pulse and reduce rice intake will help you to lose weight. Protein helps to repair broken tissues and muscles. It repair the body tissues and gives you energy.

Drink plenty of Water 

Drink plenty of water daily. Water in your body wash out harmful acids and fat. Drinking plenty of water is the key to lose weight.

Exercise daily

With the above diet routine, only 15 minutes exercise daily can help you to lose body weight. You can do 15 reps of Burpees, mountain climbers, push-ups, high knees and jumping jack. Always do some stretching exercises first. Do exercises in a controlled manner and avoid injury.

Over weight is a problem in every society. But losing weight is a critical process. Losing weight is not a one day process, it takes time, patience and focus. Avoid fat, sugar and drink plenty of water are the key to lose weight.

These steps are helpful for both man and woman to lose weight. Never avoid carbohydrate completely because your body needs it while doing exercise and your daily work.